Category Archives: Coach’s Corner

Week of June 8, 2016

Hello team, 

Congratulations to

  • Maria Tondolo
  • Alfredo Solarte
  • Michael Melton
  • Brenda Prenitzer
  • Kyle Coon
  • Anna Emery
  • Gustavo Navas
  • Chester Cooper
  • Steve Dickson
  • Brendan Curl
  • Kevin Bickley
I am proud of all of you.
June 8, 2016:
5:30 AM
5:00 AM
5:30 AM
5:00 AM
5:30 AM
6:30 am
Aquatic Center
Aquatic Center
Kilraney station
Bike / Run
1h 30m
90 min bike /
 30 min run
1h 30m
Tempo – 90 min
1h 30m
3 hour ride
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Friday, June 3,2016 – Swim

Hello Team,

I just got news from the Aquatic Center, they have a mysterious power outage at the AC that cannot be easily fixed… we are hoping to be back up and operational by Friday midday at the latest, but we have preventively canceled all practices/classes for Thursday night and Friday morning… we will plan to be back to normal operation UNLESS you hear from me again by NOON tomorrow.

Therefore, we will be swimming at Lucky’s Lake at 6:30 am. image

Week of May 31- June 5, 2016

Hello team,

Congratulations to

  • Luis Ortiz
  • Luis Ortiz Sr.
  • Chester Cooper
  • Vanessa Bello
  • Juan Gutierrez

As you are aware, this weekend, we have a local race in Clermont, FL. Sommer Sports first Summer Tri Series and it is important that we have good representation at this race. Therefore, I encourage everyone to register for this race and wear your New or Old uniforms at this race.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:30 am 6:30 am
Location: Aquatic Center  DTWN Aquatic Center DTWN Aquatic


Clermont Sprint  UCF Research Parkway
Sport: Swim Bike/Run Swim Run   Swim Swim/Bike / Run Bike 
Duration: 1h 30m 90 min bike /30 min run 1h 30m


12 – 14 mi 1h 30m Race Sprint / 90 min bike post race 3 – 4 hours 

Quote of the Week!
It never gets easier, you just get BETTER!

Club Races!

Week of May 24 – 28, 2016

Hello team, 

Congratulations to

  • Luis Ortiz
  • Kathy Palazzo
  • Pat Smith
  • Jennifer Sturgess
  • Michelle Hill
  • Jason Sanders
  • Leslie Wolcott
  • Karen Bhilar
  • Jason Sanders
May 24 – 28, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:00 AM 5:00 AM 5:30 AM 6:30 am OFF
Location: Aquatic Center DTWN Run DTWN
Lee Vista / 436
Sport: Swim Bike/Run Run Bike/Run Swim Bike / Run
Duration: 1h 30m 90 min bike / 30 min run 1h 30m
Distance: 3.47 mi
90 min bike / 30 min run 1h 30m Brick
Club Races!

Book Today – December 16 – 19, 2016!
Enjoy a weekend celebration at the Caribbean of training, dancing and having fun.

For more information, visit

Booking form: Download
PDF: Flyer
More information to follow soon.

  • Advanced Cycles: Mention the CFL Tri Club
  • Xterra Wetsuits: CO-TripK
  • Skin Strong: CFTC2016
  • SommerSports: CFLTRICLUB12016    this code is good for 10% off Sommer Sports owned events and will expire March 31st, 2016.
  • Tri Peak Athlete: Bike Fitting $25 dollars off. Schedule your appointment. 321-443-0073
  • Premier Bike Transport: CFLTRI2016

Seated dumbbell curl tips

hereby some  seated dumbbell curl tips, have a great workout !

  1. Sitting on the long side of a bench  may promote a rounded back, which is potentially dangerous to the lower back when lifting the weights. your torso should remain erect throughout the movement.
  2. Hold your breath on the exertion. when you exhale as you raise the dumbbells, you lose stability of the torso, especially of the spine. You may find your trunk “collapsing” as a result, which weakens the pull of the muscles and may cause low-back injury.
  3. Keep your elbows at your sides as you flex. if you elbows move forward, the movement becomes easier but the effectiveness of the muscular contraction decreases because you’re not longer pulling directly against the force of gravity.
  4. Curling both arms at the same time is more efficient. when you alternate arms, you may bend sideways on each repetition. If your back is slightly rounded as you bend to the side, it creates a greater potential for low-back injury.
source : muscle & fitness

Swimsuit care

Chlorine bleaches  in swimming pools quickly breakdown swimsuit fabrics.
Swimsuits used in the open water have much longer livers.
In either case, caring for your swimsuits will extend their lives.

  •  Hand-wash the swimsuit
  • Gently wring the water out of the swimsuit
  • hang-dry inside the shower, or place it where it can drip-dry
  • While the sunshine will dry a swimsuit faster than inside the house, sunlight fades and break down the swimsuit fabrics.
  • Avoid putting swimsuits in the dryer. High heat cooks the material, especially lycra, and it have a very short life.
  • wash your swimsuit with soap and water while you’re in the shower, to save time; when you’re done, wrap  your swimsuit in a towel to absorb the moisture, then hang it to dry.


Source: Open water swimming Manual by Lynne Cox






Last-minute breakfast recipe

For all the early workout persons, here an breakfast recipe that is prepared in 5 min and with all the nutrition you need. (this recipe is for 2 persons)


  • 2 cups almond milk
  • Cooked, 1 cup cooked orzo ( you can cook the Orzo the evening before )
  • 1/4 cup raisins, currants or chopped dates
  • 2 tablespoons brown sugar


  1.  in a saucepan over medium- high heat, bring the almond milk to a gentle simmer.
  2. Add orzo, dried fruit, and brown sugar; stir. Cook until warm,approximately 3-5 minutes

Enjoy your breakfast

Per serving > Energy 242 cal . Fat 5 g . Sodium 182 mg . Cards 88 g . Fiber 3 g . Protein 12 g
source :  the feed zone by Biju Thomas & Allen Lim