Tag Archives: advanced cycle

April 1 – 5, 2015

Countdown to races!

  • St. Anthony’s – 3 weeks
  • Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015
  • Huntington’s Disease Triathlon – Club Championship – July 26, 2015

April 1 – April Fools Day

It is that time of the year in which everyone is going to be pranking each other. Therefore, be cautious of today at work and your training…. you don’t know what your friends have in mind.

Congratulations

Congratulations to all of the athletes who raced this weekend:

  • Judy Hill – 2nd place
  • Sincy Curl
  • Paul Ladzgins
  • Kelli Saul

Allergy Season

Don’t let pollen and mold keep you from training this spring.

At last-the warm days of spring! Time to put the bike trainer back in the attic, hit the open trails, and…sneeze.

For those with seasonal allergies, early-season training can be a challenge. Seasonal triggers like mold and pollen can create a host of symptoms: inflammation in the airways, runny nose, itchy throat, coughing and shortness of breath. Exercise adds to the stress placed on the airways, says Dr. Mark Millard, a pulmonologist at Baylor University Medical Center at Dallas and the Medical Director of the Martha Foster Lung Care Center.

Read more at http://triathlon.competitor.com/2014/02/training/outsmart-your-seasonal-allergies_94180#kMjg2Gywe4klCZUU.99

Schedule

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time:

5:30 am

5:00 am

5:30 am

5:00 am

5:30 am

7:30 am

Easter

Location:

Aquatic Center

Downtown YMCA

Aquatic Center

Downtown YMCA

Aquatic Center

UCF Research Parkway

Sport

Swim

Bike/Run

Swim

Run

Swim

Bike/Run

Duration:

90 min

2 hours

90 min

90 min

90 min

2 – 3 hours

February 9 – 15, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 4 weeks
  • Clermont – 6 weeks 
  • St. Anthony’s – 11 weeks
All about that base!
Lay the groundwork now to perform stronger all year.
Whether yo are hoping to get a better time goal, reduce a few pounds, or simply increase you bike FTP… you’ll benefit from focusing on the first couple of months on building your base.
all athletes must build mileage gradually, never exceeding 10% increases from week to week and should vary the length of their training. Therefore, it is important for you to keep record if your training. If you haven’t already, please create your training peaks account at:
Cross training is key to your development and success. As triathletes, we have the convenience in cross training with swimming, biking and running. However, strength training is key to your success. Next week’s article we will be over strength training.
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am OFF
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center TBA
Sport Swim Bike/Run Swim Run Swim Bike/Trainer
Duration: 90 min 2 hours 90 min 2 hours 90 min 2  hours

Breakfast of the day

Green Eggs and Ham

  • Savory oatmeal makes a great lunch or dinner. Lean ham and eggs pack protein to satisfy your hunger, while spinach contains nitrates that improve muscle functioning during exercise.
    • Stir int he pot
      • 1/2 cup low sodium chick or vegetable broth
    • 3 cups baby spinach
    • 1/3 cup grated parmesan cheese
    • 1/3 cup chopped oil packed sun dried tomatoes
    • 1/4 teaspoon ground petter
  • Top each serving with
    • 1 ounce black forest ham, chopped
    • 1 fried egg
    • 1 teaspoon chopped chives
    • dash of hot sauce

Weekend of February 7 – 8, 2015

Endurance Fuel!
No matter what level, we all need to do one thing: Hydrate
Water helps to replenish, energize and restore your body. Especially when you sweat. Permanence and achievement matter. And science proves that the property hydrated athlete will outperform the others. That why it is key for you to keep your hydration on target during training. You need to keep yourself hydrated with a blend of electrolytes, carbohydrates and BCAA’s. If you do so, it will optimize osmosis, reduces gut distress, sustain power and improve recovery. Now that you get the point, and what hydrate means, lets start outperforming others.
Therefore, here is the schedule for this weekend:

Saturday,  February 7, 2015

 – Location: Lake Minneola, Clermont, FL
 – Time: 7:30 am
 – Duration: 2 – 3 hours
 – Note: Please bring your running shoes and appropriate nutrition
 – Course route:  17.77 mi Lake Minneola Cherry Lake Loop: http://www.mapmyride.com/routes/view/628310370

Sunday, February 8, 2015

– On your own: 90 min at an endurance pace.

2015 USA Triathlon Florida Region Triathlon Education/Training Camp

For more information, visit: http://www.usatfloridaregion.com

9th Annual CFL Tri Club Kick Off Meeting – 1 day

In one day, we will be holding our 9th Annual CFL Tri Club Kick Off Meeting. The meeting will be held at the Downtown YMCA – 433 N. Mills Ave. Orlando, FL 32803 at 9 am. 

We have a great team of coaches ranging from USA Triathlon Elite Coaches, Cycling, Track & Field and Strength Conditioning. Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

We are looking forward on seeing all of you there.

Christmas Week – December 22 – 28, 2014

Countdown to races!

  • IM 70.3 Puerto Rico – 82 days
  • IM 70.3 Haines City – 112 days
Holiday Schedule! 

The Downtown YMCA has a revised schedule due to the holidays. Please review:

  • Christmas Eve – 12/24
    • 5 am – 3 pm
  • Christmas Day – 12/25
    • Closed
  • Day after Christmas – 12/26
    • 7 am – 7 pm
  • New Year’s Eve 12/31
    • 5 am – 4 pm
  • New Year’s Day
    • 7 am – 5 pm
As the YMCA has a set schedule for the Holidays, please review the Tri Club Schedule.

Week of Schedule

Monday
  • 5:30 am – Aquatic Center  YMCA – Swim

Tuesday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

  • 5:30 am – Aquatic Center YMCA – Swim

Thursday

  • Christmas Day – OFF

Friday

  • 7:00 am – Downtown YMCA – Run

Saturday

  • 7:30 am – Killarney Station – Clermont
    • Hill Repeats
      • 2 hour ride followed by a 20 min run
        • Ride at Zone

Sunday

  • OFF

2015 CFL Tri Club Kick Off Meeting – Save the Date

When: January 10, 2015 – 9 am

Location: Downtown YMCA

433 N. Mills Ave.

Orlando, FL 32803

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida.  Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

For more information: 321-443-0073

Week of Dec 15 – 21, 2014

Countdown to races!

  • IM 70.3 Puerto Rico – 88 days
  • IM 70.3 Haines City – 119 days
Monday
  • 5:30 am – Aquatic Center  YMCA – Swim

Tuesday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

  • 5:30 am – Aquatic Center YMCA – Swim

Thursday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Friday

  • 5:30 am – Aquatic Center YMCA- Swim
  • 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

  • 7:30 am – Killarney Station – Clermont
    • Base Training:
      • 2 hour ride followed by a 20 min run
        • Ride at Zone 2

Sunday

  • OFF

2015 CFL Tri Club Kick Off Meeting

Downtown YMCA — Metro Office

433 N. Mills Ave. Orlando, FL 32803

Saturday, January 10, 2015 9am

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida.  Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

www.cfltriclub.com  Phone: 321-443-0073

2015 CFL Tri Club Races

Hello team,

Enclosed you will find the club races for 2015.

January – July 2015

  • Destination race:
    • Puerto Rico 70.3 – March 15, 2015
  • Training Races
    • Clermont Triathlon – March 2015
    • St. Anthony’s Triathlon – April 2015
  • Club Race:
    • Huntington’s Disease Triathlon – July 2015

August 2015 – December 2015

  • Destination race:
    • IM Cozumel
    • IM Maryland
  • Training Races
    • Clermont Sprint Series
  • Club Race
    • Rev 3 – Venice, FL

 

CFL Tri Club Holiday Party – December 7 at 4 pm

Holiday Party – Save the Date – December 7, 2014 at 4 pm

CFL Tri Club will be celebrating its 8th annual Holiday party. Save the date and take the apron out. It is going to be the pot luck competition again… will the best appetizer be the Tuna Tartar again or the Tres leches dessert….

Location: Wynn McFarlin’s House

4600 Oak Cove Ln

Orlando FL 32806

Bring a unwrapped toy for Toy for Tots and any canned goods for:

The Knights Helping Knights Pantry is committed to serving UCF students by providing basic needs including food, clothing, and personal hygiene items to foster continued academic success and increase retention for students in need.

Please consider donating high-demand items for the pantry. You can bring these to Leslie Wolcott at practice ahead of the party or bring to the Christmas party. UCF Knights in need thank you for your kindness.

FOOD

Canned Tuna & Chicken

Peanut Butter

Canned Fruits

Pasta & Pasta Sauce

Macaroni & Cheese

Rice

Hamburger & Tuna Helper

Pancake Mix

Cereal & Cereal Bars

Canned Beans

Soup

Oatmeal

OTHER

School Supplies

Professional Clothing & Shoes

Casual Clothing & Shoes

TOILETRIES

Soap or Body Wash

Deodorant

Body Lotion

Shampoo & Conditioner

Toothbrushes & Toothpaste

Mouthwash

Toilet paper

Floss

Razors

Shaving cream

Laundry Detergent

Hand sanitizer

Feminine Hygiene Products

Team Annual Picture – December 6, 2014 at 6:30 am

Calling out to all of the previous and current CFL Tri Club Members!

USA Triathlon Florida Region is compiling pictures of all of the USAT Sanctioned Clubs in Florida. I will like for you to please dust off or wash your tri club shirt or uniform and bring it to the OUC Half Marathon as we will take a picture before the race. I will greatly appreciate your support on this. Please pass the word.