Category Archives: Coach’s Corner

Week of June 15 – 21, 215

Week of Heartland Triathlon – Sebring, FL

This week we have the Heartland triathlon in Sebring Florida. It will be a great event for youth and adults. They have an Olympic distance and sprint distance as it is a family event.2015-06-06 09.37.29

Enclosed you will find the breakdown for this week’s training schedule:

  • Monday – Swim/5:30 am Aquatic center
  • Tuesday – Bike and run / 5 AM Downtown YMCA
  • Wednesday – Swim/5:30 am Aquatic center
  • Thursday – Tempo run / 5 am Downtown YMCA
  • Friday – Swim/5:30 am Aquatic center
  • Saturday – 6:30 Youth regional championship, Heartland triathlon or Lucky’s lake swim
  • Sunday – Heartland Triathlon or UCF Research Parkway 3:30 hr ride

Keep up the good work and I’ll see you all in the morning.

Sincerely
Hector L Torres
Head Coach

Central Florida Tri Club | 617 Virginia Drive | Orlando | FL | 32803

May 11 – 17, 2015

Countdown to races!

Congratulations!
  • Gulf Coast Triathlon
    • Jay Strates
    • Pat Smith – 1st Place
    • Leslie Wolcott
    • Steve Dickson
  • Iron Girl
    • Judy Hill – 1st Place

Identify your limiters and strengths!

What are your limits? Does your race pacing strategy result in your fastest overall time? Very few people are able to optimally pace during  a triathlon. What about your strengths? Once you have done a personal analysis, it’s time for the tough part. You need to work specifically on your limiters while doing the minimum to maintain your strengths. However, many people who have practiced individual sports in the past, may be thinking, “But if I don’t run, bike, or swim five times a week, then I will lose my edge.” Rest assured that you will maintain your sport-specific strengths and become a better triathlete if you work on your limiters.

This week we will be working on your limiters. Therefore, please bring your heart rate monitor to practice. 

Save The Children – Nepal

Please Help and Donate!

Save The Children – Nepal Relief

http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847

Hour by hour, Save the Children’s relief in earthquake-shattered Nepal grows stronger. But every hour also brings news of children in desperate need as rescue workers and our staff reach battered villages and communities.
Today, our teams distributed tarps that families will use to shelter themselves from the weather. Families with babies received toddler clothing, socks, hats, and blankets to keep these precious children warm. We are rushing other supplies to the scene from inside and outside Nepal. And our international relief experts are enroute to help our local staff scale up these efforts to meet the tremendous needs.

You’ve likely seen the terrible photos of the damage. Imagine being a child whose family has lost their home…trying to understand what’s happened and what tomorrow will bring.

Tomorrow may bring a Save the Children team with lifesaving relief and support that allows children to feel safe and secure again…your gift will help make this possible for girls and boys who wait for someone to care.

I know you do care. And that’s why I’m hoping you’ll join so many of our friends, sponsors and other donors who’ve made a gift to our earthquake relief.

April 1 – 5, 2015

Countdown to races!

  • St. Anthony’s – 3 weeks
  • Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015
  • Huntington’s Disease Triathlon – Club Championship – July 26, 2015

April 1 – April Fools Day

It is that time of the year in which everyone is going to be pranking each other. Therefore, be cautious of today at work and your training…. you don’t know what your friends have in mind.

Congratulations

Congratulations to all of the athletes who raced this weekend:

  • Judy Hill – 2nd place
  • Sincy Curl
  • Paul Ladzgins
  • Kelli Saul

Allergy Season

Don’t let pollen and mold keep you from training this spring.

At last-the warm days of spring! Time to put the bike trainer back in the attic, hit the open trails, and…sneeze.

For those with seasonal allergies, early-season training can be a challenge. Seasonal triggers like mold and pollen can create a host of symptoms: inflammation in the airways, runny nose, itchy throat, coughing and shortness of breath. Exercise adds to the stress placed on the airways, says Dr. Mark Millard, a pulmonologist at Baylor University Medical Center at Dallas and the Medical Director of the Martha Foster Lung Care Center.

Read more at http://triathlon.competitor.com/2014/02/training/outsmart-your-seasonal-allergies_94180#kMjg2Gywe4klCZUU.99

Schedule

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time:

5:30 am

5:00 am

5:30 am

5:00 am

5:30 am

7:30 am

Easter

Location:

Aquatic Center

Downtown YMCA

Aquatic Center

Downtown YMCA

Aquatic Center

UCF Research Parkway

Sport

Swim

Bike/Run

Swim

Run

Swim

Bike/Run

Duration:

90 min

2 hours

90 min

90 min

90 min

2 – 3 hours

Week of March 2 – 8, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 1 weeks
  • Clermont – 3 weeks
  • St. Anthony’s – 8 weeks

Coconut oil – Have you heard!
Don’t forget about the healthy fats… Consumption of a high fat meal before exercise has been shown to alter substrate supply before exercise has been shown to alter substrate supply before exercise and leads to increased free fatty acid (FFA) levels in the blood, which could then increase lipid. metabolism during exercise and either preserve some of your limited glycogen stores or at least attenuate the normal rate glycogen depletion.

What type of fat is best? The answer is simple: medium-chain tryglicerides (MCT’s) These fats bypass the long four-to six hour digestion time of many other fats, and are instead readily available as a form of usable energy. Most athletes can tolerate 100 – 150 calories of MCTs without gastric distress, and the easiest way to get thes is via coconut milk, coconut oil or MCT oil.

Please note that the study referenced above involved eating the pre-workout meal 4 hours prior. In addition to the meal recommendations earlier, if you’r competing in a long race especially an Ironman or ultra-endurance event, then consider including 3 – 6 ounces of full-fat coconut milk, a heaping tablespoon of coconut oil or a level tablespoon of MCT oil with your preface meal.

Training Peaks account: 
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am 6:30 AM
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center Lee Vista/ 436 Dtwn YMCA
Sport Swim Bike/Run Swim Run Swim Bike/Run Run
Duration: 90 min 2 hours 90 min 2 hours 90 min 2 – 3 hours 8 miles

Week of February 25 – March 1, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 2 weeks
  • Clermont – 4 weeks 
  • St. Anthony’s – 9 weeks
Chocolate Lovers… Dark Chocolate!
You’ve probably heard that dark chocolate is good for you’ its made from cocoa beans, which contain antioxidant flavonoids that fight inflammation and boost heart health. Cocoa powder and cacao nibs, which also originate from cocoa beans, offer the same nutritional benefits. Choose dark chocolate at least 60% cocoa, and stick with unsweetened cocoa powder and cocoa nibs.
Training Peaks account:
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am 6:30 AM
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center Lake Minneola, Clermont CLAY ROAD
Sport Swim Bike/Run Swim Run Swim Bike/Run Run
Duration: 90 min 2 hours 90 min 2 hours 90 min 2 – 3 hours 10 miles

Uniforms & Tri Gear

 

Do you have a Tri Club shirt and uniform…

if not… it is about time you get one.

 

All items are sold on a first come first served basis.

 

We order in in bulk, so once a size is sold out, it will not be available until the next time we have enough need to place another order.

 

If you wish to place an order, please send an e-mail to anac@centralfloridatriclub.com and specify the following for each item ordered:

  • Item description
  • Male or Female
  • Size (if unsure, state “or () size”)

 

All orders are COD – by check or PayPal. (If you still have unused “CFL Bucks” from registration this year, it will be deducted from the amount due.)

 

Orders placed by Sunday evening will normally be delivered at Tuesday’s bike trainer session, unless alternate plans are made.

blur-bicycle-banner.jpg

Schedule your Bike Fitting – Today!

 

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

 

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

 

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

 

Schedule your bike fitting today at:

 

http://www.tripeakathlete.com or via phone:  321-443-0073

February 9 – 15, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 4 weeks
  • Clermont – 6 weeks 
  • St. Anthony’s – 11 weeks
All about that base!
Lay the groundwork now to perform stronger all year.
Whether yo are hoping to get a better time goal, reduce a few pounds, or simply increase you bike FTP… you’ll benefit from focusing on the first couple of months on building your base.
all athletes must build mileage gradually, never exceeding 10% increases from week to week and should vary the length of their training. Therefore, it is important for you to keep record if your training. If you haven’t already, please create your training peaks account at:
Cross training is key to your development and success. As triathletes, we have the convenience in cross training with swimming, biking and running. However, strength training is key to your success. Next week’s article we will be over strength training.
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am OFF
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center TBA
Sport Swim Bike/Run Swim Run Swim Bike/Trainer
Duration: 90 min 2 hours 90 min 2 hours 90 min 2  hours

Breakfast of the day

Green Eggs and Ham

  • Savory oatmeal makes a great lunch or dinner. Lean ham and eggs pack protein to satisfy your hunger, while spinach contains nitrates that improve muscle functioning during exercise.
    • Stir int he pot
      • 1/2 cup low sodium chick or vegetable broth
    • 3 cups baby spinach
    • 1/3 cup grated parmesan cheese
    • 1/3 cup chopped oil packed sun dried tomatoes
    • 1/4 teaspoon ground petter
  • Top each serving with
    • 1 ounce black forest ham, chopped
    • 1 fried egg
    • 1 teaspoon chopped chives
    • dash of hot sauce

Bike TT – January 11, 2015 (6.9 mile loop)

Athlete

Time

Split

Total Time

1

Jay Strates 1m 0s 18m 41s 17:41

2

Jay Burrell 3m 0s 20m 52s 17m 52s

3

Paul lasagna 3m 30s 21m 26s 17m 56s

4

William morales 0m 45s 19m 43s 18m 58s

5

Kevin Bickley 2m 0s 21m 19m 0s

6

Zach Sinnott 1m 30s 20m 35s 19m 5s

7

Carlos Melendez 2m 30s 21m 38s 19m 8s

8

Marco Cortez 3m 15s 22m 32s 19m 17s

9

Jennifer hogan 1m 45s 21m 37s 19m 52s

10

Jose Lopez 0m 15s 20m 10s 19m 55s

11

Don DeBeaux 0m 30s 20m 25s 19m 55s

12

Mike Hill 4m 0s 24m 15s 20m 15s

13

Franco cavaliere 5m 30s 25m 49s 20m 19s

14

Karen Blihar 0m 0s 20m 32s 20m 32s

15

Michelle Hill 1m 15s 21m 53s 20m 38s

16

Joe dear 4m 30s 25m 13s 20m 43s

17

Kelli Saul 2m 45s 23m 56s 21m 11s

18

Hannah Hendricks 4m 45s 26m 26s 21m 41s

19

Vicky QUINTANILLA 3m 45s 25m 42s 21m 57s

20

Gary Olson 4m 15s 26m 52s 22m 37s

21

Jennifer Sturgess 2m 15s 26m 6s 23m 51s

22

Kris Jamtaas 5m 15s 31m 34s 26m 19s

23

Ana Caminas 5m 0s 32m 3s 27m 3s
Linda freeman

Week of January 5 – 11, 2015

Weekly Team Schedule – Testing

It is that time of the year, in which we are going to start testing and setting benchmarks. Therefore, it is very important that you rest and come prepared to practice. Do not stress yourself as this is a great opportunity to see what you are capable of.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time:

5:30 am

5:00 am

5:30 am

5:00 am

5:30 am

6:00 am

7:30 am

Location:

Aquatic Center

Downtown YMCA

Aquatic Center

Downtown YMCA

Aquatic Center

Downtown YMCA

Lee Vista / 436

Sport

Swim

Bike/Run

Swim – Test

Bike/Run

Swim

Run

Bike TT – Test

Duration:

90 min

2 hours

90 min

2 hours

90 min

90 min

2 hours


CFL Tri Club Kick Off Meeting

We will be hosting our Kick Off Meeting on Saturday, January 10, 2015 at 9 am in the Downtown YMCA Metro Office. Please bring a friend and spread the word.

New Year’s Week – December 29 – January 4, 2015

Countdown to big events!

  • CFL Tri Club Kick OFF Meeting – 13 days
  • IM 70.3 Puerto Rico – 75days
  • IM 70.3 Haines City – 112 days
Holiday Schedule! 

The Downtown YMCA has a revised schedule due to the holidays. Please review:

  • New Year’s Eve 12/31
    • 5 am – 4 pm
  • New Year’s Day – 7 am – 7 pm

2015 CFL Tri Club Kick Off Meeting – Save the Date

When: January 10, 2015 – 9 am

Location: Downtown YMCA
433 N. Mills Ave.
Orlando, FL 32803

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

For more information: 321-443-0073

Training Schedule

Tuesday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

  • 5:30 am – Aquatic Center YMCA – Swim

Thursday – New Year’s Day

  • 5:00 am – Downtown YMCA- Long Run
  • 7:15 am – Downtown YMCA – Spin Class
  • 8:15 am – Downtown YMCA – Spin Class
  • 12:00 n – Downtown YMCA – Spin Class

Friday

  • 5:30 am – Aquatic Center YMCA – Swim – James Nunn

Saturday

  • 7:30 am – Killarney Station – Clermont
    • Hill Repeats
      • 2 hour ride followed by a 20 min run
        • Ride at Zone

Sunday

  • OFF