Weekend Update – September 26 – 27, 2015

Hello Athlete,

We have several athletes racing this weekend, make sure you reach out to them and wish them luck:

• Augusta 70.3
  • Dan Samatulski
  • Andrew Carroll
  • Martha Centeno
  • Melissa Daly
  • Michael Melton and Kyle Coon
• Ironman Chattanooga
  • Sincy Curley
  • Trent smith
• Hutchinson Island Triathlon
• • Bill Freyer
  • Jose Lopez
  • Hector Torres
• Six Gaps
  • Tim Boyd
  • Jennifer Hogan
  • Jay Strates
  • Sean McEntee
  • Karen Bhilar

Workout Update

This is a friendly reminder of our weekend workout.

Saturday, September 26, 2015

Group Training

Location: Lucky’s Lake

Time: 7:30 am

Description: Brick

• Swim: 2 laps
• Bike: 40 min
• Run: 20 min

Sunday, September 27, 2015

Run – On your own

Duration: 90 min

Description:  walk 20 sec after each mile. Effort: Aerobic

CFL Tri Club Weekly Update – September 14 – 21, 2015

Shut up in There! What really goes in your head while you are running? The difference between a good run and a crummy one begins in your brain. If you believe a workout will be tough or if you focus on feelings of boredom or fatigue, your body will follow your mind, making it more difficult to have an enjoyable outing. The good news is this mechanism works in revers, too. If you can catch yourself in the act of negative thinking, it’s possible to turn your mind – and your run – around. Have you hear the following voices in your head: The whiner: “I can’t believe how much long I have to run.” Focus on the next walk break or the next run segment. Look forward to the next tree or benchmark. The Inner Lazy Man: “I’m too tired.” Try repeating positive self talk. The Inner Snail: “I’m too slow.” If you don’t push yourself, you won’t get faster. Other runners may be doing speed work and working harder than you. Use that as your inspiration. Feed off their energy and pick up the pace a bit. Literally! In other words show up to practice! 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 7 am OFF Sport SWIM Bike trainer / Run Swim Long Run Swim Bike / Run Note 2 – 4 hours Location Aquatic Center Dtwn Aquatic Center Dtwn Aquatic Center Kilarney Station Sponsors Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Week of August 31 – September 6

Testing

You cant improve what you don’t measure. As Triathlon is a multi-sport, you have to master three sports. Where people are often guilty of training for months on end without ever really knowing if they’re improving. This is where fitness testing comes in.

Whether you’ve trained hard or not, there’s no hiding away from the results of a fitness test. It can be a daunting prospect, because sometimes the truth hurts – but don’t let this put you off. Testing gives you the inside track on your strengths and weaknesses so that you can change your training to improve them. The results will also help you fine tune your expectations before you race, so that you can pace yourself perfectly.

	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	7 am	OFF
Sport	Swim – Test	Bike trainer / Run	Swim	Long Run	Swim / Speed	Time Trial
Note						Lee Vista / 436
Location	Aquatic Center	Dtwn	Aquatic Center	Dtwn	Aquatic Center	Advanced Cycle

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. 

Week of July 27 – August 2, 2015

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

• Grant Sinnott
• Zach Sinnott
• Quincy Collins
• Sincy Curley
• Marc Cortes
• Ana Caminas
• Don DeBeaux
• James Nunn
• Jose Lopez

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

War Wounds during the Bike and Run

Ever experience thigh rubbing so painful your legs felt like they’d brushed against a coffee grinder? Or cross a finish line, realizing that you have blood streaked down your shirt and the spectators gasp? Chafing, a triathletes right of passage, is the result of friction that occurs when skin rubs against itself or clothing. As athletes, we’ve all had our share of awkward and embarrassing events where our activities have caused discomfort in awkward and embarrassing places. As many triathletes have endured and excruciating pain in your groin, due to lacking of chamois butter, especially when you shower on freshly grazed skin knows prevention is the key.

How to prevent it:

• Ditch cotton: it absorbs sweat and stays wet. Wear synthetic, wicking fabrics.
• Go seamless, tagless. Seams and tags on a shirt or bra can cause irritation.
• Get a proper fit: A too snug sports bra can dig in; the excess material of a baggy shirt can rub you raw.
• Protect your legs: Compression shorts can save your inner thighs from abrasions.
• Cover’em up: Nipple protectionis critical for guys. NipGuards and Band-Aids are common shields.
• Chamois: If you’re not sure how much to put on the chamois, just rub it on yourself in the areas where the chamois will touch. It’s just like putting body lotion on, you just rub it in till it disappears.

Get greasy:

Apply lubricant to chafe prone body parts.

• Body Glide and petroleum jelly based products are classic salves. Chapstick can save you on extreme circumstances.
• Hydrate: drinking minimizes the salt concentration of sweat. salt has sandpaper effect on skin.
• Moisturize:  Skin that’s well moisturized – apply lotion twice daily.

Part of the article was taken from: Runners World Magazine pg 58.

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.

Weekend of July 11 – 12

ountdown to races!

• Clermont Sprint Triathlon – July 11, 2015
  • Everyone must race!
  • Distance: 
    • Sprint Triathlon: 440 yard Swim, 11 mile Bike, 5K Run
    • Super Fun Sprint Triathlon: 200 yard Swim, 8 mile Bike, 2 mile Run
  • www.sommersports.com 

tClermont Sprint Triathlon. We are also going to have a club cook out and picnic.  Also, keep in mind that the race is starting 15 min before schedule. We want to have as much representation as possible.

BBQ and Cookout! I will make an announcement this morning and ask  to who can bring what to the picnic. Please bring your family as we can literally get in the water this time.

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	6:30 am	6:00 am	6:00 am
Location	Aquatic Center	Dtwn YMCA	Aquatic Center	Dtwn	Lucky’s Lake	Clermont Race	DTWN
Sport	Swim	Bike/Run	Swim/Run	Run	Swim	Swim/Bike/Run	Long Run
Note	Endurance	Muscular Endurance	Bring your running shoes	Long	Open Water	Race	Aerobic

Sponsors

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

June 30 – July 5, 2015

Countdown of the races

• Clermont Sprint Triathlon – July 11, 2015
  • Everyone must race!
  • Distance: 
    • Sprint Triathlon: 440 yard Swim, 11 mile Bike, 5K Run
    • Super Fun Sprint Triathlon: 200 yard Swim, 8 mile Bike, 2 mile Run
  • www.sommersports.com 
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org

Racing your training….not good!

Many athletes are hitting great numbers while running or biking! However, when it comes race day you try to hit the same pace and power output… you just can’t get there.

While training should challenge you, it’s not meant to test you in all of the same ways that racing does.  If it does, you are racing not training. And if you race in training eventually you’ll plateau and won’t be able to match your best practice performances on race day.

The athlete can be pushing themselves too hard in the training, pushing for faster times to show they are in greater and greater race shape. But, many athletes can be racing the training and on race day, they can race flat, tired and unable to come anywhere close to what their training suggested.

Therefore, it is very important to follow your paces during training and don’t be going to hard.  As you approach your next big race, don’t leave your race in training.  Make racing special by saving your best efforts for race day.

 

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	5:30 am	6:30 am	6:00 am
Location	Aquatic Center	Dtwn YMCA	Aquatic Center	Dtwn	Aquatic Center	Kilarney St	DTWN
Sport	Swim	Bike/Run	Swim/Run	Long Run	Swim	Bike/Run	Run
Note	Endurance	Muscular Endurance	Bring your running shoes	Aerobic	Speed	Tempo	Speed