Thursday, July 14, 2016

Thursday Morning!
This Thursday we will be holding our FTP test on the new Spin Bikes at the Downtown YMCA.

Downtown YMCA
433 N. Mills Ave.
Orlando, FL 32803

However, there a few things that you need to have in place. I only have 36 bikes, first come first serve. Please read below.

Thursday – 5 am
Download MyWellness App on your phone before arriving at the YMCA.
Mywellness by MyWellness SRL
https://appsto.re/us/oYiLF.i

Please bring your heart rate monitor and spin shoes. 

You will need to bring your phone with the app. 

We are going to spin for 50 min and then go run. 
 
6 am – Track / Run

July 11 – 18, 2016

Hello ,
I hope you are all doing well. I will like to congratulate the following athletes for performing this weekend:
  • Gustavo Navas
  • Chester Cooper
  • Sharon Cooper
  • David Lang
  • James Nunn
  • Sagan Simmons
  • Luis Ortiz
  • Kevin Bickley
We definitely had a great presence this past weekend. I am very proud of all of you!
 June 11, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:00 AM 6:30 am 6:00 am
Location: Aquatic Center/ Downtown Bike* DTWN Aquatic Center DTWN Downtown YMCA Killarney Station
Downtown YmCA
Sport: Swim Bike/Run Swim Run Swim Bike  Run
Duration: 1h 30m
90 min bike /
 30 min run
1h 30m Tempo – 90 min 1h 30m 4 hour ride  1:30 – 2 hours
 * As many races are getting closer, many athletes have to get an extra training. There is going to be a bike ride Monday at 5:00 am out of the Downtown YMCA for 2:30 hours. There will be a workout provided at the Aquatic Center. 
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Aquatic Center Swim

Enclosed you will find the following events that are going to be held at the aquatic center in the month of July :

Thursday, July 7 through Sunday, July 10 (Speedo Southern Sectional)
· Competition Pool & Diving Well will be CLOSED as of NOON on Thursday and remain closed through Sunday

Thursday, July 14 through Sunday, July 17 (Florida Age Group Championships)
· Competition Pool & Diving Well will be CLOSED all day for all four days

Monday, July 18 through Monday, July 25 (AAU National Diving Championships)
· Diving Well will have LIMITED availability during this entire duration, with specific details still being worked out, (TBD)

Wednesday, July 27 through Sunday, July 31 (Aquatica Summer Splash)
· Competition Pool & Diving Well will be CLOSED all day for all five days

Which means,that we will have to be working out at the downtown YMCA. Enclosed you will find the swim workout for tomorrow, Friday. Please get the workout in on your own.

Swim workout: 

Start strong, finish strong, saying to yourself, “I am doing what it takes.”
Warm up: 500 Free
Kick/Swim: 500 alternating 50s of flutter/free
Swim: 8 x 100 Free on 1:30
100 easy
3 x 500 on 7 min
– Swim – Alternating 25s of Free/Choic
– Pull – breathing sequence: by 25 every 3, 5, 7, 9…
– Swim – all free
Kick: 4 x 25 w/ fins on 30
Cool Down: 200
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Swim: 5 x 100 free on 1:30
Swim: 5 x 100 free on 1:25
Swim: 5 x 100 free on 1:20
100 easy
Kick: 200 choice
Pull: 400
Swim 8 x 25 choice on :30
Cool Down: 200

CFL Tri Club Weekend Update – July 2 – 4, 2016

Hello Team,

Enclosed you will find the update for this weekend:

July 2, 2016

Option A: 5:00 am

  • Location: Tri Peak Athlete, LLC
    • 617 Virginia Dr. Orlando, FL 32803
  • Duration: 5 hours
  • Route: Clermont – Will meet group at 6:30 am.

Option B: 6:30 am

  • Location: Killarney Station
    • Clermont, FL
  • Duration: 3 hours
  • Route: Howey and the Hills

July 3, 2016

  • Time: 5:00 am
  • Location: Tri Peak Athlete, LLC
    • 617 Virginia Dr. Orlando, FL 32803
  • Duration: 3 hours followed by an 1 hour run
  • Lucky’s Lake Midnight Swim
    • Time: 9:45 pm
    • They will start the movie at 9:45pm and the swim will start at midnight.  You must watch the movie and do the swim to get the patch.  We are letting folks decide which movie they want to watch as Lucky’s pick last year really sucked (He has been banned from all movie review sites for two years).  The choices are Black Water or Deep Rising.  There is a poll on Lucky’s Lake Swim facebook page for you to vote.  The most votes win. Much like our political process the winner still may not end up being very good.

      We are trying to get most folks to wear a safer swimmer buoys during the swim.  Please bring a small flashlight to stick in your buoy (no Dave, a candle will not work).  If everyone has lights in their buoys it looks really cool.  And it’s all about being cool.

July 4, 2016

  • Long Run
    • Ironman Boulder
      • 14 – 16 miles
    • Ironman Chattanooga
      • 14 miles
    • 70.3 Miami or other
      • 13
    • Olympic Distance
      • 8 – 10 miles
    • The last 4 miles of each distance that you are training for will be at a tempo pace.

January 28 – July 3, 2016

Hello team, 

Congratulations to

  • Luis Ortiz Jr – Regional Track Champion
I am proud of you.
Strength Conditioning for Triathletes
In the sport of Triathlon, it is very important to establish a resistance training program in between their aerobic training sessions. Decrease the risk of injury while improving fast- and slow-twitch muscle growth with these workouts.
It’s important that the exercises match the muscular demands of the sport for which you are training. There is little reason for a swimmer to do leg press, but this is a quite valuable exercise for cyclists. Make the decision about what exercises to include by considering the movements of your sport and then closely replicating them in the weight room. It may also be necessary to include exercises that help correct muscular imbalances marked by frequent injury.
Therefore, when establish an exercise routine it is crucial to take in consideration the demands of the sport. The load of the sport and intensity needs to be established when creating an annual training plan. Moreover, as sport-specific training increases at time of the season it may be necessary to cut back on strength training for the primary movers. For example, if working the legs only deepens your fatigue level when training on the bike then you must reduce or eliminate leg exercises done with weights. Continuing to work on core muscles and personal weakness areas will maintain your strength needs. Starting seven days before A-priority races, eliminate all strength training to allow for peaking.
 June 28, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:30 am 5:00 am
Location: Aquatic Center DTWN Aquatic Center DTWN
Aquatic
 Center
Killarney Station
Long Run
Sport: Swim Bike/Run Swim Run Swim Bike / Run  Swim/Bike/ Run
Duration: 1h 30m
30 min run before bike/ 75 min bike /
 30 min run
1h 30m Track – 75 min 1h 30m 4 hour ride / 30 min run*  2 hours** On your won.
 *There will be a group starting out of Tripeak AThlete at 5:00 am
** Thisrun you will do on your own. I will recommend you to this on a hilly course.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Weekend of June 25 – 26, 2016

June 24, 2016

Hello team,

Enclosed you will find the breakdown for this weekend:

Please review the following:

  • Saturday
    6:30 am
    Location: Killarney Station
    Duration: 3 hours 30 min bike/ followed by a 20 min run
    Warm up: 30 min easy
    Main set:
    3 x 30 min tempo followed by 30 min at an endurance pace
    the last 30 min at endurance pace take the last 15 min at high cadence at an easy pace.
  • Run: 30 min at moderate pace. the last 10 min please run it at tempo pace.

 

  • Sunday
    6:30 am
    Location: UCF Research Parkway
    Duration: 3 hours
    The entire ride is at an endurance pace.
  • Run 30 min at moderate pace.

Please do the it!
Thanks

Hector

Pray For Orlando

Hello team, 

Congratulations to

  • Zachary Sinnott
I am proud of you.
Pray for Orlando
We never realize what we have until it is taken away from us. Tragedy happens around the world all the time; however, when it hit home, we don’t realize how much it hurts. Our community was attacked this past Saturday, we lost a total of 50 individuals from our community and 53 were injured. Some were friends, family and loved ones. Please take a moment, thank your loved ones and appreciate every moment. Life is to short and don’t take it for granted.
 June 8, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:30 am 7:00 am
Location: Aquatic Center DTWN Aquatic Center DTWN
Aquatic
 Center
Heartland Triathlon – Youth Triathlon
Heartland Triathlon – Sprint/Oly
Sport: Swim Bike/Run Swim Run Swim Swim/ Bike / Run  Swim/Bike/ Run
Duration: 1h 30m
90 min bike /
 30 min run
1h 30m Tempo – 90 min 1h 30m 1 hour ride  1 – 2 hours
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Cycling Tips

Group Cycling Tips
Please review the following, keep these tips in mind the next time you go out to ride with a group.

  • Be cautious of cars approaching from behind. The riders on the back have the responsibility of letting other riders know if cars are approaching. If there’s not enough room to ride two-abreast, they should shout out to the group to go single file: “Car, single up!”
  • The key to an efficient pace line is to maintain speed. Fluctuations in speed quickly sap a group’s energy just like when you’re on your own doing a time trial. Try to maintain a constant, high speed.
  • Stay relaxed and don’t grip the handlebars too tight. The famous French cyclist Bernard Hinault used to say, “You should still be able to play the piano when riding.” When you’re tight and stiff your front wheel will go wherever your head turns. Look right and your bike will go right. But if you’re relaxed you can look right and still hold a straight line. Holding a line is very important within the context of a group as each member is reliant upon the other members to maintain safety.
  • Keep your head up. Watch for upcoming obstacles: cars, potholes, rocks, other riders, etc.
  • Pull off into the wind as others may be overlapping your wheel to the draft side.
  • Don’t throw your bike back as you get out of the saddle. Stand up into the bike and bring the bike forward.
  • Go easy on the brakes and anticipate pace changes. Try to reduce the accordion or “yo-yo” effect as much as possible.
  • Recovery is key in a group rotation .Finding the right draft position and staying tight and close have a cumulative effect over time. Riders who know how to make use of the group will save enormous amounts of energy.

Individuals riding as a group can cover distances much faster than one individual and save energy at the same time, as long as the group works well together and safety remains the number one concern.

Succeed!