Friday Tonight – Club Social

Good morning team ,

We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park! 

140 N Orlando Ave

Winter Park, FL 32789

United States

We are going to be celebrating a few things, our  athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina. 

Come and say goodbye and have a drink. The club will order appetizers. 

Look forward on seeing you there. 

Congratulations!

Congratulations to all of the athletes to race this past weekend at the Disney Marathon celebration

JUST RUN

Don’t ask me why I run… 

Ask yourself why you don’t!

• Alfredo Solarte
• Kiko Solarte
• Maria Fondo Tondolo
• Scott Aaron
• Scott Lawson
• David Lang
• Brianna Cooper
• Sincy Curley
• Dr. Alan Sidorsky
• Jenna Wayne
• Kyle Coon

  Cheering people on the course!

Week of July 27 – August 2, 2015

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

• Grant Sinnott
• Zach Sinnott
• Quincy Collins
• Sincy Curley
• Marc Cortes
• Ana Caminas
• Don DeBeaux
• James Nunn
• Jose Lopez

I am proud of all of you. Your hard work has paid off!

War Wounds during the Bike and Run

Ever experience thigh rubbing so painful your legs felt like they’d brushed against a coffee grinder? Or cross a finish line, realizing that you have blood streaked down your shirt and the spectators gasp? Chafing, a triathletes right of passage, is the result of friction that occurs when skin rubs against itself or clothing. As athletes, we’ve all had our share of awkward and embarrassing events where our activities have caused discomfort in awkward and embarrassing places. As many triathletes have endured and excruciating pain in your groin, due to lacking of chamois butter, especially when you shower on freshly grazed skin knows prevention is the key.

How to prevent it:

• Ditch cotton: it absorbs sweat and stays wet. Wear synthetic, wicking fabrics.
• Go seamless, tagless. Seams and tags on a shirt or bra can cause irritation.
• Get a proper fit: A too snug sports bra can dig in; the excess material of a baggy shirt can rub you raw.
• Protect your legs: Compression shorts can save your inner thighs from abrasions.
• Cover’em up: Nipple protectionis critical for guys. NipGuards and Band-Aids are common shields.
• Chamois: If you’re not sure how much to put on the chamois, just rub it on yourself in the areas where the chamois will touch. It’s just like putting body lotion on, you just rub it in till it disappears.

Get greasy:

Apply lubricant to chafe prone body parts.

• Body Glide and petroleum jelly based products are classic salves. Chapstick can save you on extreme circumstances.
• Hydrate: drinking minimizes the salt concentration of sweat. salt has sandpaper effect on skin.
• Moisturize:  Skin that’s well moisturized – apply lotion twice daily.

Part of the article was taken from: Runners World Magazine pg 58.

Week of April 27 – May 3, 2015

Congratulations to all of the athletes who raced at St. Anthony’s.

• Sprint Distance
  • Luis Ortiz
  • Giovanni Cabrerra
  • Carlos Melendez
  • Marco Cortez
  • Jennifer Hogan
  • Ana Howard
  • Kris Jamtass
  • Angel Lopez
  • Dawn Clark
• Olympic Distance
  • Linda Romer
  • Dan Samatuski
  • Michael Melton
  • Kyle Coon
  • Hector Torres
  • Michelle Hill
  • Michael Hill
  • Nima Khosravani
  • Jose Lopez
  • Ana Caminas

I am very proud of all of you.

Enclosed you will find the breakdown for this weekend:

	Friday	Saturday	Sunday
Time	5:30 am	7:30 am	6:30 am
Duration	75 min	3 hours	90 min
Location	Aquatic Center	Lucky’s Lake Swim – Brick	Downtown YMCA
Note:	Swim/Run	Swim / Bike / Run	Run

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Week of January 26 – February 1, 2015

Countdown to races!

• IM 70.3 Puerto Rico – 49 days
• IM 70.3 Haines City – 79 days

Congratulations to all of the athletes who raced this weekend at Celebration Half and Full Marathon!

 

Head for the Hills! 

Hill running has become a popular activity for fat-burning Hit cardio workouts, but research out of South Dakota State University shows that it also can improve long-distance running. In the study conducted at Avera Sports Institute in Sioux Falls, South Dakota, runners in the hill group performed 30 – sec intervals on treadmills seta tat a 10 percent incline twice weekly for six weeks. By the end of the experiment, running economy improved in this group to the same extent as it did with longer intervals on a level grade – a training method already proved effective for distance runners. Therefore, when a hill workout his prescribed, please follow it as much as possible, cause it will help you in shelling run, 

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	6:00 am
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	Lucky’s Lake	Dr Philips YMCA
Sport	Swim	Bike/Run	Swim	Bike/Run	Swim	Breakthrough Brick – 40 min swim / 2 hour bike / 1 hour run	Run
Duration:	90 min	2 hours	90 min	2 hours	90 min	2 – 3 hours	90 min – 120 min

Week of November 3 – 9, 2014

Countdown begins….!

• Rev 3 – Race Week
• Ironman Cozumel – 3 weeks

Congratulations!

Congratulations to the following athletes on finishing Ironman Florida. It was a very tough day. The swim was cancelled and the temp was 44 degrees with gust of wind of 35 mph. Despite it being great running weather, it was a tough day on the bike. The athletes did an amazing job! I am very proud of all of them.

• Steve Dixon
• Kevin Bickley
• Juan Velez
• Anthony Rizzo
• Marc
• Mark – Lifeguard
• Jacqui Kapinowski – Wheelchair Athletes
• Jacob Sharff – Wheelchair Athletes

You are all aware that this week is Rev3 in Venice, FL; therefore, can’t wait to see everyone race.

Week Schedule  – Peak 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 – Tempo Run Friday 5:30 am – Aquatic Center YMCA- Swim 7:30 am – Advanced Cycle – Recovery Ride (Road Bike) Saturday 7:00 am – UCF Research Parkway 3 hour bike followed by a 20 min run Sunday 6:00 am – Downtown YMCA – Run 90 minutes

Week of October 20 – 26, 2014

Hi Hector L

Countdown begins….!

• Ironman Florida – 1 week
• Rev 3 – 2 weeks
• Ironman Cozumel – 5 weeks

These last workouts are key! We are sharpening your skills. It is important that you practice with our nutrition, hydration and recovery.

Congratulations!

• Luis Ortiz – Great Sprint 1st Place Overall

Nutrition and Hydration at Advanced Cycle

It is very important that you train with what you are going to be using on race day. Pick up your gels, salt tabs, powder at Advanced Cycle. If you have any questions on what to use. Please do not hesitate to contact me.

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

Phone:(407) 704-7808

Hours:

• M – F: 10:00 am – 6:00 pm
• Sat: 12 n – 6 pm
• Sun: 12n – 4 pm

Schedule for this Week

Wednesday

• 5:30 am – Aquatic Center YMCA – Swim

Thursday

• 5:00 am – Downtown YMCA – Tempo Run

Friday

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

Saturday

• 7:30 am – UCF Research Parkway
  • 3 hour bike followed by a 20 min run
  • 4:30 hour bike followed by 30 min run

Sunday

• 6:00 am – Downtown YMCA – Run
  • 90 minutes

Sommersports Discount Code

Hello Team,

The Central Florida Tri Club has partnered with Sommer Sports. Our Discount code is: TCCFCTC14
That code is valid until Dec 5, 2014.

Keep up the good work!