Week of October 19 – 25, 2015

2016 Triathlon Season 
Is it the adrenaline rush of the finish line? The discipline and structure of training? Or the sense of community you feel from fellow triathletes? Maybe it’s a little bit of everything that makes triathlon so indescribably addicting.

Whatever your reason, we’re giving you one more! Make a decision in 2016 on what races you want to do. If it is a Olympic Distance or up to an Ironman Distance, now it is the time to start building your strengths and weaknesses!

Many athletes from the club have races towards the end of the year and may others have started doing their Marathon training. If  you need guidance on how to plan your training and how does the club can help, please reach out to me.
Calendar 
Enclosed you will find the breakdown for this weekend:
Next weekend is the Great Clermont Triathlon, so many roads will be closed in Clermont. Therefore, we are going to be riding out of UCF this upcoming weekend again.
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
7:30 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Track
Swim
Bike/Run
Note
3:30hr – 4 ours / 20 min run
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
UCF Research Pkwy

Holiday Party!
The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
1900 Temple Drive
Winter Park FL 32789
Mark your calendars cause we are going to have a blast.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Weekend Reminder October 17 – 18, 2015

Weekend Update – October 17 – 18, 2015
Hello Athlete,
I wanted to Congratulate all of the athletes who raced this past weekend in Ironman Louisville and Ironman Hawaii:
  • IM Hawaii
    • Julie Gennarino
  • IM Louisville
    • Steve Dickson
    • Thomas Green
    • Brenda Dorman
    • Sheri Whitaker
    • Jason Sanders
    • Bob and Marisabel Wolfinger
Enclosed you will find the breakdown for this weekend per special request.
Workout Update
This is a friendly reminder of our weekend workout.
Saturday, October 17, 2015
Group Training
Location: UCF Research Parkway
Time: 7:30 am
Description: Bike / Run
  • 3  – 5 hour ride
  • 20 min run
Sunday, October 18, 2015
Run – Clay Road
Time: 6:00 am
Duration: 10 – 20 miles
Description:  Please arrive at 5:50 am. I will explain the workout and H20 and Gatorade stops.
Train safe!

Sincerely,

Hector L Torres
Head Coach / Central Florida Tri Club
Cell: 321-443-00
Central Florida Tri Club
Orlando, FL 32801
Run Quotes:
Start by doing what is necessary,
then do what’s possible,
and suddenly you’re doing the impossible.
– Sain Francis of Assisi

Weekend Reminder October 3 – 4, 2015

Weekend Update – October 3 – 4, 2015
Hello Athlete,
As you are aware they cancelled IRONMAN Maryland due to the storm. Hopefully, they give us another race. However, we are riding this weekend with a great attitude.
Workout Update
This is a friendly reminder of our weekend workout.
Saturday, September 26, 2015
Group Training

Location: UCF Research Parkway

Time: 7:30 am

Description: Bike / Run

  • 3 hour ride
  • 20 min run

Sunday, September 27, 2015

Run – On your own

Duration: 100 min

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

Week of September 28 – October 4, 2015

Congratulations!
Congratulations to all of the athletes who raced this past weekend:
  • Augusta 70.3
    • Dan Samatulski
    • Andrew Carroll
    • Martha Centeno
    • Melissa Daly
    • Michael Melton and Kyle Coon
    • Gerard HubbardIMG_2113IMG_2114
  • Ironman Chattanooga
    • Sincy Curley
    • Trent smith
  • Hutchinson Island Triathlon
    • Bill Freyer
    • Jose LopezIMG_2112
    • Hector Torres
  • Six GapsIMG_2107
    • Tim Boyd
    • Jennifer Hogan
    • Jay Strates
    • Sean McEntee
    • Karen Bhilar
I have been coaching for 13 years, and each time I see an athlete cross the finish line it brings me great joy of their accomplishments. As Coach and an athlete, I could understand the inner battles that we have when we are in the battlefield of race day. Therefore, keep on the good work and fighting out those inner wars that we have within ourselves.  Keep up the good work!
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
7:30 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Track
Swim
Bike/Run
Note
2:30hr – 3 hours / 20 min run
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
UCF Research Pkwy

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. 

Succeed!