Wednesday – Swim Workout

Muscular Endurance

In this swim workout we are going to be focusing on building your muscle endurance. You will be holding 80 – 85% with short recovery time. You will have drill work in between sets. Please review the following videos prior to the swim workout, so you can understand the videos.

Equipment needed:

  • Fins
  • Paddles
  • Kick board
  • Buoy

Warm up:

Main Set:

  • 4 x 150 Pull at 85% with 10 RI
  • 100 Kick with board
  • 3 x 150 Pull no buoy at 85% with 10 RI
  • 100 kick with board
  • 4 x 25 Kick all out with 20 sec RI
  • 2 x 150 pull no body at 85% with 10 sec recovery

Cool Down:

  • 200 choice
  • Tubing
    • 3 x 10 Full tubbing pull with 20 sec recovery

Monday – Swim

Focus on taking your time on your drills. Don’t rush through them.

Warm:

  • 200 Free
  • 4 x 50 build 65 – 90% with 15 sec recovery 0
  • 2 x 100 kick with board at 70 – 75% with 10 RI
  • 100 Easy

Main Set:

  • 5 x 150 as 50 Mod/ 50 Fast / 50 MOD with 20 RI
  • 5 x 150 Pull at 85% with 20 RI
  • 4 x 100 as 25 MOD / 50 Fast / 25 MOD with 20 RI
  • 4 x 100 Pull at 85% with 20 RI
  • 4 x 75 as 25 MOD / 25 Fast / 25 MOD with 20 RI
  • 4 x 75 PULL  at 85% with 20 RI

Cool down:

  • 100 choice

Run after bike:  30 min easy

 

 

Week of December 12, 2016

LHello team, 
I hope you are enjoying this chilly weekend. We are going to be changing a few things around. Enclosed I will like to share with you what the rest of the year is going to look like leading into.


2017 Race Schedule till Mid-Year

  • January 14, 2017 – Track Shack 5k
  • February – Training Camp
  • March 19, 2017 – Club Championship – Great Clermont Triathlon
  • April 30, 2017 – St. Anthony’s Triathlon – Gulf Coast Prep
  • May 13, 2017 – Gulf Coast 70.3

Team Cohesiveness 
We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends. We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size:

Link: https://goo.gl/forms/jxLarrO7XOQlK8fl1
 Clinics

We are going to start holding monthly Clinics. This will be geared towards everyone. Please look out for the dates. 
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, QuintanaRoo Bikes, Quantam Care,  
Weekly Schedule – READ
The schedule is going to be changing a bit as I-4 has been very difficult for many of us. Therefore, I will be supplying the swim workouts on the website. They will be posted the day prior to the swim practice at 8 pm EST. There will be a group swimming at the Downtown YMCA and another at the Aquatic Center. 
Monday
5:00 am – Downtown YMCA – Swim
5:30 am – Aquatic Center – Swim
Tuesday
5:00 am – Downtown YMCA – Bike Trainer / Run
Wednesday
5:00 am – Downtown YMCA – Swim
5:30 am – Aquatic Center – Swim
Thursday
5:00 am – Downtown YMCA – Bike Trainer / Run
Friday
5:00 am – Downtown YMCA – Swim
5:30 am – Aquatic Center – Swim 
 Saturday 
 TBA
Sunday
Long Run – 
Group A: 10 – 12 miles
Group B: 6 – 8 miles

Wednesday – Swim Workout

Hello Team,

I understand that driving all the way down to the aquatic center can be tough sometime and traffic is being really bad. So if you will like to swim downtown instead, enclosed you will find the workout:

  • Warm up:
    • 100 Free
    • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
    • Main set:
      • 800 pull with buoy 10 sec recovery
      • 7x 100 with 10 sec recovery
      • 2 x 200 with buoy 10 sec recovery
      • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
      • 5 x 100 Tempo with 10 sec recovery
      • 1 x 200 pull with buoy 10 sec recovery
      • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
    • Cool down: 100 free

Week of December 5 – 11, 2016

Hello Team,

We had an amazing time last night on Celebrating the 10th Annual Holiday Party! We collected so many toys and dropped it off at the Toys for Tots.

This week we begin our Bike Focus week; therefore, please review this weeks training schedule:

  • Monday
    • 5:30 am
    • Aquatic Center
    • Duration: 1 hour
  • Tuesday
    • 5:00 am
    • Dtwn YMCA
    • Bike Run
  • Wednesday
    • 5:30 am
    • Aquatic Center
    • Duration: 75 min
  • Thursday
    • 5:00 am
    • Dtwn YMCA
    • Bike/ Run
  • Friday
    • OFF
  • Saturday
    • Lee Vista / 436
    • 7:00 am
    • Duration: 3 hours
  • Sunday
    • 6:00 am
    • DTWN YMCA
    • Long Run
    • Duration: 90 min – 2 hours

Week of November 28 – December 4, 2016

Hello team,

Changing things a bit this week cause I am out of town. This is the schedule for this week:

  • Monday – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Run/ tempo
  • Wednesday – 5:00 am – Downtown Ymca – Long Run
  • Thursday – 5:00 am – Bike Trainer /run
  • Friday – OFF
  • Saturday – OUC Half
  • Sunday – Bike endurance – 2 hours in your own

Holiday Party – December 4, 2016 – Please RSVP ASAP

img_3181

Eat Drink and Be Merry! It is time to celebrate the Holidays together and thank you for another successful year!

December 4, 2016

Time: 4 pm – 8 pm

Location: 415 East Pine St. Orlando, FL 32801 – 5th Floor (Club House)

It is very important that you RSVP prior to December 1, 2016. As this is a guarded with security, we need to supply a guest list two days prior to the event.

Please bring an unwrapped toy for charity, a White Elephant Gift under $25.00, your favorite dish to showcase your talent and bring your alcohol. We will be supplying the protein.

RSVP Link: https://goo.gl/forms/vf1smk2DSUSgpecz2

2016 Ironman Cozumel 

2016 Ironman Cozumel Recap
I’m very happy man today! All of my athletes set a personal record on their triathlon career yesterday! Jerome and Gustavo did their first Ironman! Julie and Jose set a personal record. I have some history on his race, this is my 5th time coming here and wanted to do well

* 2010 – Was 3 months after my accident in Germany 

* 2012 – Crashed on the bike 

* 2014 – Had the flu all week and looked like death became over me!

* 2015 – Lost nutrition on the bike, feet were killings me and that trickled down to a bad run.

* 2016 – I set a personal record
Swim

The water looked calm… but looks can be deceiving! The water was choppy with big waves. There was a good 750 meters with no buoys, so you had to stop look at shore and make sure you were going the right place. 3/4 mile of the swim, there were no current. The last .25 you had an advantage; however, if you weren’t paying attention it would have thrown you off course ! You saw countless people trying to swim back! 
Bike – 3 loop course

The first loop the winds weren’t as strong; however, on the 2 and 3 Rd loop they picked up significantly! Thank God for my power meter! My nutrition mic was hitting the right spot in my body so I relied on gels that I had with me. That hit the spot. I stopped to use the bathroom, and someone left some Huma Chia gels… Thank you God! So that kept me going! My feet were burning the entire bike, I need new shoes! 

People were flying by me, but I kept my head down. I had to accept that I couldn’t bike for sometime due to my ankle and that it is okay on what I was producing. 
Run

It was f@&$!?&@ hot! My mission was to hunt people down! That’s exactly what I did! I didn’t allow anyone to pass me! Every aid station I walked 10 sec to take cups of ice to pour on me and put it everywhere! I was praying to God that to please not have my feet hurt like they have in the past… and they didn’t! When I hit mile 18 and I said to my self… I’m doing this just 8 more miles! No pain .. just muscles tired … a little sting in my ankle and no stomach issues? I wrote in my fore arms two words: push smart! However ! There is this little voice in our heads that says to us, “Its okay to walk, everyone is walking !” I couldn’t give in, I was happy with my hydrating pack cause it kept me looking dow, cause If i stood up strait it hit me in the back of my head. 
I crossed the finish line. I was so happy! Number 23 in the books and I’m coming backing next year. I performed smart despite the circumstances. Thank God Beth Atnip was there, she helped me with stuff to the room. I showered and sat on my NormaTec boots… “a touch of baby Jesus.” My legs feel amazing ! 
Woke up this morning and sat in the boots again! Walked to Starbucks and having Vento Skinny Vanilla Latte with coconut milk. 


Huge thanks to Richard Torres my loving and supporting husband cause I couldn’t have done it without your support and my CFL Tri Club family. NormaTec, Roka, Quintana Roo, Advanced cycles, Base Salt, Proform supplements, Audra Adiar Rock-Tape, Dr Sidorsky, Rudy Project and Louis Garneau for taking me through the race!

 #imcozumel #ntrecovery #bestbikesplit #garneau #liveyourdream #nopainnogain #quintanarootri @quintana_roo_tri @ntrecovery @baseperformance @cfltriclub @advancedcyclespr @ironmantri @usatflorida @rudyprojectna @zootsports @rokasports #breakinglimits @outgamesmiami @gaygames #gaytriathlete #glbt #gayrights #equality #workhardplayhard @proformsupplements #proformsupplements @rocktape

2016 Ironman Cozumel 

2016 Ironman Cozumel Recap
I’m very happy man today! All of my athletes set a personal record on their triathlon career yesterday! Jerome and Gustavo did their first Ironman! Julie and Jose set a personal record. I have some history on his race, this is my 5th time coming here and wanted to do well

* 2010 – Was 3 months after my accident in Germany 

* 2012 – Crashed on the bike 

* 2014 – Had the flu all week and looked like death became over me!

* 2015 – Lost nutrition on the bike, feet were killings me and that trickled down to a bad run.

* 2016 – I set a personal record
Swim

The water looked calm… but looks can be deceiving! The water was choppy with big waves. There was a good 750 meters with no buoys, so you had to stop look at shore and make sure you were going the right place. 3/4 mile of the swim, there were no current. The last .25 you had an advantage; however, if you weren’t paying attention it would have thrown you off course ! You saw countless people trying to swim back! 
Bike – 3 loop course

The first loop the winds weren’t as strong; however, on the 2 and 3 Rd loop they picked up significantly! Thank God for my power meter! My nutrition mic was hitting the right spot in my body so I relied on gels that I had with me. That hit the spot. I stopped to use the bathroom, and someone left some Huma Chia gels… Thank you God! So that kept me going! My feet were burning the entire bike, I need new shoes! 

People were flying by me, but I kept my head down. I had to accept that I couldn’t bike for sometime due to my ankle and that it is okay on what I was producing. 
Run

It was f@&$!?&@ hot! My mission was to hunt people down! That’s exactly what I did! I didn’t allow anyone to pass me! Every aid station I walked 10 sec to take cups of ice to pour on me and put it everywhere! I was praying to God that to please not have my feet hurt like they have in the past… and they didn’t! When I hit mile 18 and I said to my self… I’m doing this just 8 more miles! No pain .. just muscles tired … a little sting in my ankle and no stomach issues? I wrote in my fore arms two words: push smart! However ! There is this little voice in our heads that says to us, “Its okay to walk, everyone is walking !” I couldn’t give in, I was happy with my hydrating pack cause it kept me looking dow, cause If i stood up strait it hit me in the back of my head. 
I crossed the finish line. I was so happy! Number 23 in the books and I’m coming backing next year. I performed smart despite the circumstances. Thank God Beth Atnip was there, she helped me with stuff to the room. I showered and sat on my NormaTec boots… “a touch of baby Jesus.” My legs feel amazing ! 
Woke up this morning and sat in the boots again! Walked to Starbucks and having Vento Skinny Vanilla Latte with coconut milk. 


Huge thanks to Richard Torres my loving and supporting husband cause I couldn’t have done it without your support and my CFL Tri Club family. NormaTec, Roka, Quintana Roo, Advanced cycles, Base Salt, Proform supplements, Audra Adiar Rock-Tape, Dr Sidorsky, Rudy Project and Louis Garneau for taking me through the race!

 #imcozumel #ntrecovery #bestbikesplit #garneau #liveyourdream #nopainnogain #quintanarootri @quintana_roo_tri @ntrecovery @baseperformance @cfltriclub @advancedcyclespr @ironmantri @usatflorida @rudyprojectna @zootsports @rokasports #breakinglimits @outgamesmiami @gaygames #gaytriathlete #glbt #gayrights #equality #workhardplayhard @proformsupplements #proformsupplements @rocktape

Run Focus – Week 2

Week of November 21 – 28, 2016

Hello team

I hope you are all have a good Holiday week. Keep in mind that there is more sugar and fat in most recipes than is needed; therefore, don’t throw away your hard work to please your family…. cause they will say that “you are too thin”, ” you look sick”, and “you need to eat something”. Do not fall into these holiday traps of overweight people making you feel bad so you can end up like them. Stressed and depressed cause they eat their feelings !!!

Please be active!!

Schedule for this week: 

Wednesday, November 23, 2016 – 5 am / Downtown YMCA – Tempo run – Coach Julian

    Thursday, November 24, 2016 – Thanksgiving – 45 min easy on your own

    Friday, November 25, 2016 – 5 am / Downtown YMCA – Run Speed work – Coach Julian

    Saturday, November 26, 2016 – 7 am / Lee  Vista and 436 – Bike Speed work – Duration: 2 hours 30 min – Coach Julian

    Sunday, November 27, 2016 – on your own – Clay Road or 10 miles

    OFF Season – Block Schedule

    Hello Team,

    I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

    • Quincy Collins
    • Judy Hill
    • David Berlant
    • Dan Grieb
    • Yara Idelfonso
    • Julian Perez

    I am very proud of all of you.

    Block Training

    We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

    • Run Block
      • Nov 13
      • Nov 21
      • Nov 28
    • Bike Week
      • Dec 5
      • Dec 12
      • Dec 19
    • Swim Week
      • Dec 26
      • Jan 2
      • Jan 9

    Schedule

    You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

    Mon Tue Wed Thu Fri Sat Sun
    Time 5:20 am 5:00 am 5:00 am 5:00 am OFF 7 am 6:30 am
    Location Aquatic Center Downtown YMCA Downtown YMCA Downtown YMCA Lee Vista / 436 Downtown YMCA
    Sport Swim Bike/Run Run – Stamina Run – Endurance Bike/Run Run – Tempo
    Duration 75 min 2 hours 90 min 90 min 2 – 3 hours 75 min

    Succeed!