Category Archives: Coach’s Corner

December 30 – January 3, 2016

Look around your kitchen. What do you see? if you said “cookies,” there’s a go  fresh_berries.jpgod chance you’re overweight. Junk food on the kitchen is likely to lead to weight gain, a study in Health Education and Behavior found. Among men who kept baked goods visible in their kitchen, 39 percent were obese while just 6 percent were slender. ( A bowl of fruit was more typical for the slim guys.) When you’re hungry you great the first quick, no prep snack you see, says researcher Drew Hanks, Phd.D so keep low-calorie options- like proportioned bags of nuts or fresh fruit – at the ready.
 
New Weekly Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer/Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim – Aquatic Center – 5:30 am
  • Thursday –  Run – Downtown YMCA – 5:00 am
  • Friday – Holiday – Lucky’s Lake Swim – 7:45 am
  • Saturday – Bike – Killarney Station – 7:30 am
    • 2 – 3 hours
  • Sunday – Run -On your own. Workout will be provided on Thursday.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Merry Xmas!

I hope you are all enjoying the holidays and drinking all the egg nigh and ‘coquito ‘ you want.   Even though it doesn’t feel like Christmas because it is super hot. Embrace it and have fun! 

 Make sure you say thank you to your love ones and thank you for putting up with you with this wonderful  year of training.

Week of December 21 – 27, 2015

Hello team, 
 
I hope you are all doing well. I want to thank Zachary Sinnot for offering his home for the Holiday party. This week we have a holiday and I imagine you all will be visit family and eating everything in sight. We have modified the schedule, please review it.
 
 
New Weekly Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer/Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim – Aquatic Center – 5:30 am
  • Thursday –  Run – Downtown YMCA – 5:00 am
  • Friday – Holiday
  • Saturday – Bike – Killarney Station – 7:30 am
    • 2 – 3 hours
  • Sunday – Run -On your own. Workout will be provided on Thursday.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.
Swim quote:

Week of December 17 -20, 2015

Bike Focus Week – 3
For the next three weeks we are going to be focusing on maintenance on our bike. Therefore, we will be biking more often than usual. Please review the schedule below:
New Weekly Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer/Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim – Aquatic Center – 5:30 am
  • Thursday
    – Bike Trainer / Run – Downtown YMCA – 5:00 am
  • Friday – Run – Downtown YMCA – 5:00 am
  • Saturday – Bike – UCF Research Parkway – 7:00 am
    • 2 – 3 hours
  • Sunday – Run -On your own. Workout will be provided on Friday.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Holiday Party!
The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
Location:
1900 Temple Drive
Winter Park FL 32789
Time: 5 pm – 8 pm
Food – what to bring: Bring your favorite dish so you can share with your fellow teammates. We will provide a protein.
White elephant gift exchange: Bring a gift worth <$25. It will be a fun game.
Donate to Knights Pantry at UCF
UCF Students need your help! On UCF campus there is necessary resource available for students in need of food and clothing: the Knight’s Pantry. Since rigorous data collection began in 2011, we have assisted about 9,500 per semester, and that number is increasing annually! In these four years, we have provided over 110,000 pounds of food to UCF students!
A key component to exceling in college includes being able to maintain a healthy sustainable diet and being able to apply for jobs and internships, and hopefully landing an interview. For students who have to choose between buying textbooks and eating, we have found that without expendable income students will attempt to cut corners and go without proper nutrition, hygiene items, or the ability to look professional on job interviews. With a month away from school, and the resources that come with it, winter break can seem daunting for Knights in need.
In order to accommodate our students and offer the best opportunity for success regardless of economic starting point, we have been collecting non-perishable and canned food items, professional clothing for both men and women, and various hygiene items. If you by chance have any not-immediately-perishables, excess toiletries or business clothing and would be willing to donate to UCF Students in need, please consider doing so.
two-bicyclists.jpg

Cycling quote:

“Don’t Limit your Challenges.
Challenge your LIMITS” – Anonymous
USAT Club
Take advantage of your Discounts!

 

All USA Triathlon members receive exclusive discounts through the organization’s partners. Find a range of products to support all parts of the multisport lifestyle ranging from travel discounts to insurance and energy gels. Find more information at www.usatriathlon.org/discountspreview and access exclusive codes for USA Triathlon members discounts at www.usatriathlon.org/discounts

 

2015 End of Season – Block Training
As the season dwindles down, it is a great opportunity to work on your weaknesses and build your strengths. Therefore, we are going to a set of Block training – 3 weeks of each individual sport. Starting this week we are going to 3 weeks of run focus. Even tho it is a run focus, we still will have shorter bikes and swims at high intensity.
This will be the order of block training:
Week Focus
November 3, 2015 Run – 1
November 10, 2015 Run – 2
November 17, 2015 Run – 3
November 24, 2015 Bike – 1
December 1, 2015 Bike – 2
December 8, 2015 Bike – 3
December 15, 2015 Bike – 4
December 22, 2015 Swim – 1
December 29, 2015 Swim – 2
January 5, 2015 Swim – 3

Holiday Party – December 19, 2015

The Central Florida Tri Club will be hosting there 9th Annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
Location:
1900 Temple Drive
Winter Park FL 32789
Time: 5 pm – 8 pm
Gift Exchange:
We are doing a holiday gift exchange – White Elephant. So bring a gift that is wrapped and under $25.00
Donate to Knights Pantry at UCF
UCF Students need your help! On UCF campus there is necessary resource available for students in need of food and clothing: the Knight’s Pantry. Since rigorous data collection began in 2011, we have assisted about 9,500 per semester, and that number is increasing annually! In these four years, we have provided over 110,000 pounds of food to UCF students!
A key component to exceling in college includes being able to maintain a healthy sustainable diet and being able to apply for jobs and internships, and hopefully landing an interview. For students who have to choose between buying textbooks and eating, we have found that without expendable income students will attempt to cut corners and go without proper nutrition, hygiene items, or the ability to look professional on job interviews. With a month away from school, and the resources that come with it, winter break can seem daunting for Knights in need.
In order to accommodate our students and offer the best opportunity for success regardless of economic starting point, we have been collecting non-perishable and canned food items, professional clothing for both men and women, and various hygiene items. If you by chance have any not-immediately-perishables, excess toiletries or business clothing and would be willing to donate to UCF Students in need, please consider doing so.

December 2 – 6, 2015

Congratulations!
 Congratulations to the following athletes who raced this weekend in Ironman Cozumel:

  • Jose Lopez
  • Tony Rizzo
Bike Focus Week – 1
For the next three weeks we are going to be focusing on maintenance on our bike. Therefore, we will be biking more often than usual. Please review the schedule below:
New Weekly Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer/Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim – Aquatic Center – 5:30 am
  • Thursday – Bike Trainer / Run – Downtown YMCA – 5:00 am
  • Friday – Swim – Aquatic Center – 5:30 am
  • Saturday – OUC Half Marathon –  Lake Eola – 7:30 am
    • We will meet in front of Panera at 7:00 am
  • Sunday – Bike Time Trial – 7:00 am
    • Lee Vista / 436 (Starbucks)
Holiday Party!
The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
1900 Temple Drive
Winter Park FL 32789
Time: 4 pm – 8 pm
Donate to Knights Pantry at UCF
UCF Students need your help! On UCF campus there is necessary resource available for students in need of food and clothing: the Knight’s Pantry. Since rigorous data collection began in 2011, we have assisted about 9,500 per semester, and that number is increasing annually! In these four years, we have provided over 110,000 pounds of food to UCF students!
A key component to exceling in college includes being able to maintain a healthy sustainable diet and being able to apply for jobs and internships, and hopefully landing an interview. For students who have to choose between buying textbooks and eating, we have found that without expendable income students will attempt to cut corners and go without proper nutrition, hygiene items, or the ability to look professional on job interviews. With a month away from school, and the resources that come with it, winter break can seem daunting for Knights in need.
In order to accommodate our students and offer the best opportunity for success regardless of economic starting point, we have been collecting non-perishable and canned food items, professional clothing for both men and women, and various hygiene items. If you by chance have any not-immediately-perishables, excess toiletries or business clothing and would be willing to donate to UCF Students in need, please consider doing so.

August 17 – 23, 2015

Congratulations to all of the athletes who raced this past weekend at Timberman 70.3:

  • Zachary Sinnott
  • Grant Sinnott

I am proud of you. Your hard work has paid off!

Power Play

I always love reading an article when it explemplifiues and supports what I preach.  If you’ve ever sprinted to the finish of a 5k, you understand the importance of fast-twitch muscle fibers (even if you wouldn’t use those exact words). The power short bursts of speed, and an excellent way to develop that strength is with plyometric exercises, such as box jumps, jump squats and high skips.

Runners who tackle longer distances or who never race at all also benefit from these challenging exercises.  At the end of a long run or race, when slow-twitch muscles become fatigued, well trained fast-twitch muscles can take up the slack, allowing you to run longer. Therefore, when you’re coach tell you to do a specific exercise. Do it!

Calendar 

Enclosed you will find the breakdown for this weekend:

Mon Tue Wed Thu Fri Sat Sun
Time 5:30
am
5 am 5:30 – 6:50 am 5 am 5:30 – 6:50 am 8 am 6:30 am
Sport Swim Bike trainer / Run Swim Long Run Swim / Speed Brick Run
Note Brick Repeats Tempo
Location Aquatic Center Dtwn Aquatic Center Dtwn Aquatic Center Lake Louisa State Park Dtwn

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Thursday July 30, 2015  Schedule

  
Hello team,I know I made the announcement about holding a bike trainer session on Thursday morning. I take that back.

We changed plans. We’re going to keep it as a run session.

So, if you bring your bike, please set it up at the track. If not, just bring your running shoes.

Also, don’t forget that tomorrow is going to be thirsty Thursday. At Marlows Tavern @ 5:30 pm.

Thank you for understanding and I do apologize for the mixup.

Also, Luis Ortiz Jr. Has his big race this Saturday in Ohio, make sure you wish him luck. 

Thursday July 30, 2015  Schedule

  
Hello team,I know I made the announcement about holding a bike trainer session on Thursday morning. I take that back.

We changed plans. We’re going to keep it as a run session.

So, if you bring your bike, please set it up at the track. If not, just bring your running shoes.

Also, don’t forget that tomorrow is going to be thirsty Thursday. At Marlows Tavern @ 5:30 pm.

Thank you for understanding and I do apologize for the mixup.

Also, Luis Ortiz Jr. Has his big race this Saturday in Ohio, make sure you wish him luck. 

Jule 13 – 19, 2015

Congratulations to:
Connor and Jamie Lynn! Thank you to all of the Tri Club members that were there to support them on this special day.

Congratulations to all of the athletes who raced this past weekend:

  • Luis Ortiz – Great Comeback – 1st Place
  • Kevin Bickley – 1st Place
  • Connor Van Elswyk – 1st Place
  • Trent Smith
  • Giovanny Cabrero – 2nd place Age Group
  • Jay Strates – 2nd Place
  • Chester CooperGary Olson
  • Jennifer Hogan – 2nd Place
  • Jack Finucan
  • Vicky Quintanillas – 1st Place
  • Jamie Lynn McGuinness
  • Sincy Curly
  • Quincy Collins
  • Kyle Coon – 2nd Place
  • Michael Melton
  • Sean McEntee
  • Carlos Melendez
  • Ana Howard
  • Andrew Kittsley
  • Melissa Daly
  • Larry Nuosce
  • Lenny Debler

Club Regional Championship – July 26, 2015

  • Huntington’s Disease Triathlon – http://www.huntingtonsdiseasefl.org
    • Everyone must race!
    • Distance: 
      • Sprint (.25 mile swim, 14 mile bike, 3 mile run)
        [view map]
        Olympic (.7 mile swim, 21 mile bike, 6 mile run)
        [view map]
    • Hotels to stay in:
      • Holiday Inn Express & Suites Kendall

        2.5 stars (4.5 miles north of race site, but an easy 10 minute drive) this is just south of a very affluent area of Miami

        13475 s.w. 131 street, Miami, FL, 33186,

        La Quinta Inn & Suites Miami Cutler Bay

        2.5 stars (2.8 miles south of race site, and about a 7-8 minute drive) This is across the street from Cutler Mall

        10821 Caribbean Blvd, Cutler Bay, FL, 33189

We have a reputation to uphold; therefore it is important that we race and keep undefeated. 

Calendar 

Enclosed you will find the breakdown for this weekend:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5:30 am 5:00 am 5:30 am 5 am OFF 7:45 am 6:00 am
Location Aquatic Center Dtwn YMCA Aquatic Center Dtwn Lucky’s Lake DTWN
Sport Swim Bike/Run Swim/Run Long Run Swim/Bike/Run Tempo Run
Note Endurance Muscular Endurance Bring your running shoes Long Breakthrough Brick – 2 hours Aerobic

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.