I am very proud of everyone’s performance this past week, your hard work has paid off very well. Let keep being consistent as we are just going to be two weeks out of Eagleman 70.3.
Weekend Warriors
Schedule
June 4 – Rainbow River Directions:
Coach Jeff will be leading this session. Please arrive on time.
As memorial day weekend is coming up, some of you might have some other obligations aka bbq to attend; however, I don’t want you to throw away your hard work.
So, I am declaring a ‘Memorial Day Challenge’ to keep you motivated.
This challenge is simple; all you need to do is write down your goals for the weekend, create a plan to achieve them, and stick to it!
This will help you stay focused on your tasks and ensure that you are staying productive over the holiday.
Share your goals with the team and let’s keep each other accountable!
Let’s make this Memorial Day weekend productive but also fun; that’s what makes a good work-life balance!
I’m confident that you will all be successful in completing the challenge.
Good luck and have a great holiday
Enclosed you will find the revised schedule for this weekend:
Mothers are a priceless gift and should be celebrated every day. Let us take a pause and give gratitude to the strong women who have sacrificed so much for us. Embrace your mother today and always.
Congratulations
To all the remarkable athletes who raced this past weekend, please accept my heartfelt congratulations. Your unwavering hard work and dedication have finally paid off, and your success fills me with admiration and respect. Keep up the exemplary effort, and let the world witness the power of your discipline and perseverance.
Luis Ortiz
Sandra S.
Raiza
Tyler
Andrew
Daniel Peacocks
Wagz
Recovery Week
Attention all athletes: Recovery week is upon us. This critical period is integral to the training phase, enabling your body to adjust, recuperate, and heal itself. Don’t overlook this opportunity to optimize your performance and prevent injury. Take the time to rest and recharge, so you can emerge stronger and more resilient than before. It’s time to prioritize recovery – your body will thank you.
Schedule
Join The Club
Join the biggest Triathlon Club in Central Florida and the most extensively organized club in the country! We welcome athletes of every level, including beginners, intermediates, and advanced, and now we also include physically challenged athletes. Our club features a team of highly experienced Elite USA Triathlon coaches dedicated to helping you reach your goals. Coached sessions are available 7 days a week for your convenience. Don’t miss out on this opportunity to become the best version of yourself!
Get ready to push your boundaries and see what you’re made of because the upcoming training block is going to be a game-changer. You’ve put in so much effort up to this point and now it’s time to see the fruits of your labor. Don’t let all of that hard work go to waste by neglecting your nutrition or mindset. These two factors are going to be key in your success during this breakthrough period. Your nutrition is key during this process; therefore, make sure you are properly fueling your body with the vitamins, minerals, and nutrients it needs. Also, don’t forget to plan out meals ahead of time so that you can make healthy choices throughout the day. Lastly, pay attention to your mindset and find ways to stay positive and motivated during this training cycle. It will help maximize your potential as you take on new challenges and strive to reach new heights. So get ready, it’s time to make the most of this training block and show what you’re made of!
Training is hard work — and it’s important to do everything possible to make sure that you’re getting the most out of every session. Unfortunately, some factors can seriously sabotage your progress, and alcohol and cortisol are two of the biggest culprits. Alcohol not only dehydrates you and messes up your sleep schedule, but it can also wreak havoc on your cortisol levels, leading to decreased muscle production and increased fat storage.
When it comes to alcohol and weight gain, there’s no denying the harsh reality – excessive drinking can lead to a bigger waistline. Not only does alcohol pack a punch in terms of calories (with some drinks containing as much as a slice of pizza), but it also inhibits the body’s ability to properly burn fat. However, that doesn’t necessarily mean you have to cut out alcohol entirely to stay slim. Moderation is key here, and opting for lower calorie options like wine or light beer can help keep you on track. It’s all about finding a balance – enjoying a few drinks with friends while still maintaining a healthy lifestyle.
That’s why it’s so vital to monitor your alcohol intake if you’re serious about your fitness goals — and to make sure that you’re doing everything you can to keep your cortisol levels in check. With a little bit of effort and care, you can ensure that your body is functioning at its very best, and maximize your chances of reaching your training goals.
Finally, it’s important to remember that consistency is key when it comes to getting the results you want. That means not only making sure that you’re following a consistent training schedule but also taking care of yourself outside of the gym — and in particular, managing your alcohol consumption and cortisol levels. With the right amount of focus and commitment, you can ensure that your body is functioning optimally so that you can make the most of every training session. So don’t forget to take care of yourself — and keep reaching for those goals!
By following these tips, you’ll be able to maximize your progress and reach your fitness goals faster than ever before. With a little bit of perseverance and discipline, you can get the most out of your workouts — so don’t forget to take care of yourself, stay motivated, and make sure that you’re looking after those cortisol levels!
Schedule
Please pay attention to the schedule.
Keep up the good work and I will see you all on Monday!
I hope you are ready for the weekend! Enclosed you will find this weekends update.
Saturday
Time: 6 am
Location:: Lake Louisa State Park – Must have annual pass to enter early
Duration: 2 hours
Sport: Bike / Run
Arrival Time: 8 am
Start Time: 8:30 am
Location: Lake Louisa State Park – Park Entry Fee if you don’t have an annual pass
Duration: 3 hours
Sport: Swim / Bike /Run
Sunday
Time: 7 am
Location: Coco Beach Triathlon
Sport: Race
Coach Torres
Time: 6:30 am
Location: Tri Peak Athlete
Sport: Run
Duration: 8 – 12 miles
Led by Jen and Carlos
Join The Club
Ready to reach new heights in triathlon? Join the largest and most structured club in the nation, right here in Central Florida! Whether you’re a beginner, intermediate, advanced or physically challenged athlete, we welcome you to our team of rising stars. Our elite coaches boast over two decades of experience, holding coached sessions every day of the week to help you reach your ultimate potential. Join us on this epic journey and let’s conquer the triathlon world together.
It is time to order our club uniforms. All members must wear the same design and color for every race. Our design has been chosen to represent our team and make us easily recognizable from afar. We offer a selection of quality technical fabrics that will provide optimal performance in the water, on the bike, and during the run. Choose between regular fit or slim fit styles with various colors available. Orders can be placed online or at our club store.
If you have any questions, please do not hesitate to contact me.
Congratulations to Michael, Justin, Alicia and Jan!
We all get very excited and motivated when we sign up for a goal or a race! However, we forget to consider the work that goes into play to make this happen. Many try to take the easy way out and don’t schedule the necessary time to dedicate to their training to make this happen. Dedication is key to making any of our goals come true.
Dedication is the commitment to stay focused and diligent in working towards our goal despite any obstacles or setbacks. It means setting the time aside from our busy schedule, no matter how small, to commit ourselves to achieve our goal. Setting a plan and timetable to follow through on this commitment is essential. Being able to follow the plan without fail will help us reach our goal in due time.
One of the major factors that come into play when talking about dedication is self-discipline. Self-discipline is having the ability to be motivated and focus on achieving your goals, no matter how hard it gets or how long it may take. It means having the power to control our impulses, focusing on setting and accomplishing goals and resisting temptations that may get in the way of achieving these goals.
Self-discipline works hand-in-hand with dedication. We have to be dedicated enough to set aside time for ourselves, even if it’s just a few minutes, to dedicate solely towards achieving our goals and sticking to the plan. With dedication and self-discipline, there is nothing that can stand in our way of reaching our goal!
So with all this being said, I encourage you to start dedicating time to your own personal development and set yourself up for success. No more excuses and let’s make it happen. Plan your meals and your schedule for the week and set your alarm! Let’s tackle this this week!
Schedule – Recovery Week
Recovery week is a very important week than any other. It allows the body to heal from any fatigue or injuries that it may have sustained during training. During recovery week, the intensity of workouts should be reduced and replaced with low-impact activities like swimming, light jogging, and stretching.
Swimming is a great way to keep muscles flexible while still maintaining an active lifestyle. Swimmers can mix up their routine by alternating between drills and laps, or even incorporate some light weights into the pool for an added challenge.
Light jogging is another effective way to give your body time to rest while still working out. The intensity should be kept low – around a six or seven on the RPE scale, with walking breaks if needed. This should be done for about 20-30 minutes, 3 times a week.
Stretching is essential for any athlete to prevent injuries and improve flexibility. It also helps to reduce muscle tension and improve blood flow. Dynamic stretching can be incorporated throughout the day – before, during, and after workouts – while static stretching should be done at least once a day for 10-15 minutes.
Recovery week is an important part of any athlete’s training plan and should not be overlooked. By reducing the intensity and switching out some exercises, athletes can give their bodies the rest they need while still staying active. Swimming, light jogging, and stretching are all great ways to accelerate your muscular adaption. So don’t forget – rest and recover, or you won’t be able to perform at your best.
Keep up the good work and let me know if you have any questions.
I hope you all had a great week of training. As we prepare for our bike test on Saturday, please make sure to review all the safety protocols and guidelines.
Friday – March 31, 2023
6:30 am – Open Water Swim at Lucky’s Lake
Location: Lucky’s Lake – Lake Cane
Duration: 1 hour
Note: Minimal 2 crossings
Saturday, April 1, 2023
7:30 am – Bike Ride – Time Trial Test
Location: Esporta on Lee Vista and Goldenrod. Close to the Airport.
Duration: 2 hours
Note: The bike test will last no more than an hour. For the rest of the ride,a you will ride at Zone 2. Please bring enough nutrition and hydration for the completion of the ride. Make sure to have a good night sleep the night before. Do not take a Pre Workout before the test. Your goals is to keep your HR as low as possible.
Sunday, April 2, 2023
6:30 am – Run
Location: Tri Peak Athlete
Duration: 90 min
Note: Please arrive on time as we do a proper warm-up in the studio before starting the run.
If there are any questions or concerns about the upcoming test, please feel free to reach out so we can help in any way possible. We want everyone to have a safe and successful experience.
If you’re a triathlete, understanding the key elements of running is essential to improving your performance. In our latest Running Clinic Recap, we found that integrating proper breathing techniques and building strides into your workout routine can make a major difference in your overall technique and endurance. We’ll take an in-depth look at how these exercises will help strengthen your speed and agility in no time!
Overview of the Running Clinic Session
Our running clinic session was a success! We had an amazing turnout and we were able to provide useful tips on running economy and efficiency that can help runners improve their running performance. Our head coach discussed the importance of proper form and gave out drills that athletes can use to improve their running mechanics. He also instructed on various strategies to avoid injuries, such as strength exercises, stretches, foam rolling, and nutrition. During the clinic, we also answered questions from our attendees about running program planning and how to monitor data throughout a race season. Altogether, it was an informative evening that runners would benefit from joining each time it is offered.
Key Takeaways on Proper Form and Technique
Understanding proper running form and technique is essential in order to optimize performance and reduce the risk of injury. During our recent running clinic, experienced coaches highlighted the importance of posture, foot-fall, stability, balance and power production. We learned that by adjusting certain aspects of our mechanics such as stride length, arm pump and neck placement, we can maximize our efficiency on the track or road. Additionally, the coaches provided a range of dynamic drills to help participants become more aware of how their body moves when running in order to ultimately improve speed and endurance. Overall it was an informative session that left us ready to start practicing better form!
All in all, the recent running clinic provided invaluable knowledge and insight for any aspiring runner. With an extensive overview of proper form and technique, training tips for improving performance, the various health and wellness benefits associated with regular exercise, strategies to avoid injury while running, and a Q&A session with an expert coach, the clinic was a comprehensive experience that yielded great results from participants. For anyone looking to take up running as a hobby or serious endeavor, this clinic served as a great introduction to what lies ahead. Whatever your ambition may be, it’s important to always remember to respect your body and take necessary precautions while running in order to succeed at your goal safely and healthily.
For more information, don’t hesitate to contact the Coach.
Central Florida Tri Club - Swim, Bike and Run 