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

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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

    Week of October 24 – 30, 2016

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

    Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

    I am very proud of your accomplishments.

    Enclosed you will find the schedule of this week:

    Mon

    Tue

    Wed

    Thu

    Fri

    Sat

    Sun

    Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
    Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
    Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
    Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 min

    Monday – Swim

    Hello team

    Still at the airport in MCO. They are redoing the trams and we are stuck. 

    Please do the following swim:

    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 – you can use fins

    Swim: 8 x 100 Free on 1:30 . If 1:30 is to fast and doesn’t give you at least ten seconds recovery recovery. Please choose a send off interval with at least 10 – 15 sec recovery 

    100 easy

    3 x 500 on 7 min or ten

    – 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

    Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

    Swim 8 x 25 choice on :30

    Cool Down: 200

    Succeed!