Week of July 14 – 20, 2014

Dynamic Warm- up – necessary?!

 

After your warm up – Your coach tells you that we are going to do some drills and some dynamic warm ups. However, after your coach demonstrates the drill, your eyes roll to the other side and you try to run away or not do it at all.  

 

However, doing dynamic stretching or drills are beneficial!

 

Big reward: Range of motion! Channel your inner rubber band, and flexibility  isn’t the only thing you’ll gain. “muscles are more powerful when they can move through a full range of motion,” says Ellen Walker, P.T. Also, dynamic stretches, not static stretches, have been found in studies to be most effective in maintaining or increasing the range of motion of your joints. 

 

The following drills/dynamic stretches are beneficial:  

  • Heel to butt
    • Heal to Butt drill engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

      How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping the rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion.

          

  • Walking lunges
    • Walking lunges emphasize the propulsion phase of running, aka forward motion. Isn’t that what running is all about, moving your body forward through space? Not only that, but aside from strengthening (and toning) your glutes, walking lunges can help increase your stride length, which ultimately will help increase your speed, and who doesn’t want to run faster?  
  • Skips
    • Walk slowly forward on the balls of your feet using 12- to 18-inch steps. Your heels should not touch the ground during this exercise. Raise your right knee to hip level with thigh parallel to the ground on each stride. Your right foot should be “cocked,” making your ankle and foot look like a fishhook, at the top of the leg swing, and your right ankle should be directly under or slightly behind your right knee. Your knee should be at a 90-degree angle or slightly less.   
 
Schedule:

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Gay Games – August 9 – 16, 2014
  • 70.3 Timberman – August 17, 2014 
  • Club Championship – Courage to Tri – August 23, 2014
  • Ironman Chattanooga
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Rev 3 – November 9, 2014
  • Ironman Cozumel – November 30, 2014 
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Run
    • 6:30 pm – Airport Ride 
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday
     6:30 am- Kilarney Station, Clermont, FL 
    • Duration: 2 – 4 hours  
      • 30 min run after bike
         
  • Sunday – 6:00 am – Downtown YMCA – Run

Week of July 7 – 13, 2014

Build your endurance and strength by running at a tempo pace!

What pace are you going to run today?  At times many athletes run too slow or too fast. Why not run in a paces in between? Tempo runs should be part of your weekly workouts, whether you are running for fitness or to set a personal record. They build both slow and fat-twitch muscle fibers, which leads to gains in speed and endurance. Also allows you to build mental strength and ability to add that extra gear towards the finish. Therefore, when the workouts are provided, please follow the instructions provided by the coach so you can get faster.  How can you find out your Tempo pace run: please do the following:

Input your best 5k or 10k times from the last 3 months into:

http://www.runsmartproject.com/calculator/

There you will find your running paces.

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the

Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

Awards for the Top 3 clubs

Use Discount Code:  FLCLUB10

______________________________________________

Schedule

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Run
    •             6:30 pm – Airport Ride 
  • Saturday 6:00 am- Lake Minneola, Clermont, FL- Race Day
    •               2 hour bike ride after the race
  • Sunday – 6:30 am – Downtown YMCA – Run

 

Week of July 4, 2014

Achieve your personal best! 

There are several tips on how to pace yourself during a race. Do not over exert yourself on the swim, cause you are not going to win it in the swim… but you will lose it on the swim if you are way back.  On the bike, if you have a power meter, follow your power output. If you over exert yourself, you will be depleted when you get to the run.  When it comes to long course racing, these are my recommendations on the run:

  1. Hold Back! Running the second half of a race faster than the first is a smart pacing strategy. To pull it off, resist the urge to go guns blazing at the start. Be patient, and run a pace that’s 10 to 20 seconds slower than your goal.
  2. Find your happy place. Use the middle part of the race to find your rhythm and gradually work up to goal pace by the halfway mark. If you slow down at a water stop, gradually return to your race pace.
  3. Unleash the inner beast! Tap into the energy you conserved earlier to unleash the beast for a kick to the finish. You’ll gain confidence gliding past others doing the “survivor’s shuffle.”

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the

Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

Awards for the Top 3 clubs

 

Use Discount Code:  FLCLUB10

Week Schedule

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Clermont Sprint Race – July 12, 2014
  • Club Championship – Courage to Tri – August 23, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 152 days left
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Run
  • Friday – 7:45 am – Lucky’s Lake Swim – Open water swim
    • 3 laps
  • Saturday 6:30 am- Lake Minneola, Clermont, FL- Bike
    • 3 hour bike 
  • Sunday – 6:30 am – Downtown YMCA – Run

 

June 23 – 29, 2014

Races are coming up!

Our races are coming up and it is very important to get your training in. This past weekend we had a great training and it show that you are getting stronger. Keep up the good work. It is very important you bring your running shoes to swim practice this week as we will have many run off the pool.

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

  • Awards for the Top 3 clubs

Use Discount Code:  FLCLUB10

Week Schedule

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Clermont Sprint Race – July 12, 2014
  • Club Championship – Courage to Tri – August 23, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 159 days left

Schedule

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday 6:30 am- UCF Research Parkway – Bike /No Run
    • 3 hour bike 
  • Sunday – 6:30 am – Downtown YMCA – Run

 

June 21 – 22, 2014

Good morning team,

 
I hope you all slept well. Enclosed you will find the breakdown for this weekend:
 
Saturday, June 21, 2014
6:45 am – Arrival
7:00 am – Bike / Ride – Lake Minneola – Clermont, FL 
– Duration: 2 hr 30 min with a 30 min run
– Please bring appropriate nutrition for the ride and run
 
Swim Clinic
– 4:30 pm – YMCA – 433 North Mills Ave, Orlando, FL 
– Beginners to Advance
– Please text me if you are interested in attending. 
 
Sunday, June 22, 2014
6:30 am – Clay Road – 9.8 miles
 
Keep up the good work and I’ll see you in a few. 
 
 

Hector L Torres
Head Coach / Central Florida Tri Club

 

#swim,#bike, #run, #swimming, #biking, #cycling, #running, #runner, #triathlon, #triathlete, #coach, #coaches, #education #training, #clinic, #usa triathlon, #usat, #usa tri, #open water, #group, #specialist, #orlando, #florida, #miami, #naples, #tri club, #winter park, #lactate, #testing, #compressionsocks, #advancecycle, #cervel

June 9 – 15, 2014

Congratulations!

It was a great weekend to the following athletes:

  • Judy Hill – Eagleman
  • Chester Cooper – Clermont Sprint Triathlon
  • Carmen Bargresar – Clermont Sprint Triathlon

Keep up the good work. It is imperative that you follow your training and stay focused on the target on hand. Don’t deviate or do more than you are supposed to. If you have any questions, ask your coach. You are more welcome to ask me out for coffee and discuss your plan.

____________________________________________________

Weekly Schedule:  June 9-15, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 170 days left

Schedule

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday 7:30 am- Lucky’s Lake – Swim, Bike, Run
  • 3 laps, 90 min bike, followed by a 30 min run
  • Sunday – 6:30 am – Downtown YMCA – Run

Read more for the rest of the schedule

____________________________________________________

NormaTec Recovery  

After years of successfully treating thousands of patients with severe illness and disease, NormaTec developed the NormaTec MVP(“Most Valuable Pump”) Sports Medicine model.

Used world-wide by orthopedic surgeons, athletic trainers, and professional and Olympic athletes, the NormaTec MVP has quickly become the treatment option of choice for:

  • Pre/Post Workout – Recover faster and perform better
  • Injury Recovery – Treat acute and chronic injuries
  • Post-Surgery Rehab- Heal faster with less pain

http://www.normatecrecovery.com/science.shtml

However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

Also, if you are interested in purchasing a device, you can get $100 dollars off with the code TriPeak14 and you can also finance for 6 months.

Read more

____________________________________________________

Advance Cycle  – Compression Socks

If you’ve been at a road race or triathlon recently or watched Pro’s race, you might have noticed the extremely long compression socks that are seemingly everywhere. Marathon runners have been sporting compression socks for several years. Knee-high socks, however, don’t occur naturally on trails, and have been known to scare away small animals and potential mates (literally).

Benefits of compression socks:

  1. Protection:  They protect your legs from small scratches, abrasions and nasty things like poison ivy on the trail.
  2. Swelling:  Compression technology has been proven to limit swelling, especially in people who spend all day on their feet.  I’m guessing spending 24 hours on the trail for a 100-mile ultra counts.
  3. Dirt:  Collects on your sleeves and not on your legs.
  4. Warmth:  Allows you to wear shorts on those iffy days when you’d reluctantly wear tights.

Advance Cycle has a great sale this week on compression socks for 30 – 32 dollars. Stop by there location at:

Address: 6651 S Semoran Blvd #104, Orlando, FL 32822

Phone:(407) 704-7808

Hours: Open today · 10:00 am – 6:00 pm

____________________________________________________

Schedule your Bike Fitting – Today!

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

 

Schedule your bike fitting today at:

www.tripeakathlete.com or via phone:  321-443-0073

 

#swim,#bike, #run, #swimming, #biking, #cycling, #running, #runner, #triathlon, #triathlete, #coach, #coaches, #education #training, #clinic, #usa triathlon, #usat, #usa tri, #open water, #group, #specialist, #orlando, #florida, #miami, #naples, #tri club, #winter park, #lactate, #testing, #compressionsocks, #advancecycle, #cervelo

Weekend of June 6 – 8, 2014

Hello Team,

As day light is coming out earlier, we will be starting our practice time earlier.
Here is the breakdown for this weekend:
Saturday – 6:30 am
Location: Kilarney station – Clermont
Directions: https://www.google.com/maps/place/West+Orange+Trail/@28.546581,-81.656588,17z/data=!3m1!4b1!4m2!3m1!1s0x0:0xf7443f2d48ee1c68
Duration:
 – Long and Short:  3 hour bike followed by a 45 min run
Sunday – 6:30 am
Location: Downtown YMCA
Address: 433 N mills Ave. Orlando, FL 32803
Duration:
– 75 min – Tempo workout
Keep up the good work and I’ll see you all in the morning,

Hector L Torres
Head Coach / Central Florida Tri Club


#swim,#bike, #run, #swimming, #biking, #cycling, #running, #runner, #triathlon, #triathlete, #coach, #coaches, #education #training, #clinic, #usa triathlon, #usat, #usa tri, #open water, #group, #specialist, #orlando, #florida, #miami, #naples, #tri club, #winter park, #lactate, #testing,

 

May 26 – June 1, 2014

You are what you eat!

Many athletes assume that to get faster and stronger they need to train harder and longer. However, they look at the scale and assume just because they are training they can eat whatever they want and get fast. Sorry to break it to you… that is not going to happen. You are not DOGS… so why reward yourself with food!

You eat to train… you don’t train to eat… not just for your own training, but also in general, for LIFE. 

Therefor, it is important to be conscious on what you put in your body. What is your excuse to for not eating correctly is it, work, stress, family, relationships, exes, depression, kids, feeling lonely… stop it!!!! Stop making excuses.

Nutrition and a clean, healthy REAL FOOD (not shakes or meal replacements) diet is an integral part of overall health and for seeing results from your fitness regimen. Furthermore, it’s imperative to adapt a “diet” that is sustainable long-term and becomes natural to you and subsequently your lifestyle.

If you are willing to make the sacrifices and changes of bad habits… make it happen. Here is a resource for you: The Weight Loss Management Plan – We Personalize Nutrition For You  – from Tri Peak Athelte can help you. . Please visit: http://tripeakathlete.wordpress.com/services/weight-loss-management-plan-we-personalize-nutrition-for-you-new-program/

Weekly Schedule:  May 26 – June 1, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 188 days left
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am- Kilarney Station – Clermont – Bike / Run
  • Sunday – 6:30 am – Downtown YMCA – Run

Week of April 12 – 18, 2014

“Destiny is not a matter of chance, but of choice. Not something to wish for, but to attain.”

– William Jennings Bryan

 Limiters!!!

Most athletes train the way they want to train. By doing so, they se no improvement year by for. However,, athlete who are able to consistently improve season after season ten to train the way they need to train and challenge themselves. AKA… they listen to their Coach. 

It can be difficult of an athlete to focus on the areas that are holding him or her back because most uf us developed our strengths in our favorite training areas. However, when we have a specific training session at practice… you might not show up because it is too hard for you. Too bad, suck it up.  This could be your race limiter. Countless times I have seen athletes not improve because they are stuck in their ways… lets stop it and change it. I will see you at practice.

Weekly Schedule:   May 12 – 18, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 201 days left

Schedule

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim
  • Thursday – 5:00 am – Downtown YMCA – Run 
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am- UCF Research Parkway – Bike / Run
  • Sunday – 6:30 am – Lee Vista – Run

NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at:

http://www.normatecrecovery.com/science.shtml

However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

May 5 – 11, 2014 – Happy Mother’s Day!

 On Sunday it is going to be Mother’s Day. 

Mother’s Day is the day we celebrate our mothers, all they do for us and all they mean to us. It is an opportunity to give thanks to mom for being mom. An annual holiday, Mother’s Day is celebrated across the world, letting children everywhere say thank you for all the laundry, meals, after school activities, dental work and love a mother provides.

Even tho sometimes we feel that our Mother’s don’t know what they are talking about…. sorry to be the bearer of bad news… but THEY DO and THEY ARE ALWAYS RIGHT! They were our age once and if we thought that we could get away with things… they know it.

Take this day and celebrate with your mom. Appreciate her for everything she does for you. Love you MOM!

Weekly Schedule:   May 5 – 10, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:00 am – Downtown YMCA – Run
  • Thursday – 5:00 am – Bike
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am- Kilarney Station Clermont, – Bike
  • Sunday – 6:30 am – Downtown YMCA – Run
Read more for the rest of the schedule

NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at:
However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

Read more 

 

Advance Cycle
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

 

Bike Fitting
Schedule your Bike Fitting – Today!

 

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

 

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

 

Schedule your bike fitting today at:

 

www.tripeakathlete.com or via phone:  321-443-0073

Succeed!