September 18 – 21, 2014

Getting ready for your long run….!

During triathlon training, especially during Ironman training, it is very important to prepare yourselves for your long day of trainings. You have to think your body as your engine aka “motor”.  During your training you have been spending time on your feet; which leads into increasing aerobic capacity by building muscles enzymes, capillaries that deliver blood to muscles and mitochondria (motor of the cell).  Read More

Happy Hour – Friday, September 19, 2014 – 5:30 pm

The CFL Tri Club Happy Hour is this Friday –  5:30 pm at

Marlow’s Tavern.

1008 S Orlando Ave, Winter Park. Map

Dress attire: Do not bring workout clothes or spandex. Dress to impress.

Weekend Schedule

Friday

• 5:30 am – Aquatic Center – Swim
• 7:30 am – Advanced Cycle – Recovery Ride – 90 – 115 min

Saturday

• 7 am – Miracle Mile 15k – Lake Eola in front of Panera
• 9 am –  Bike Ride – Downtown YMCA – 3 hours

Sunday

• 7 am – Ride 4 Ronald – Link
  • 6:00am – Registration opens
• 7:15am – Morning Announcements
• 7:30am – 30, 60, & 100 mile riders released
• 8:30am – 10 mile riders released
• Run After bike – 30 min

May 26 – June 1, 2014

You are what you eat!

Many athletes assume that to get faster and stronger they need to train harder and longer. However, they look at the scale and assume just because they are training they can eat whatever they want and get fast. Sorry to break it to you… that is not going to happen. You are not DOGS… so why reward yourself with food!

You eat to train… you don’t train to eat… not just for your own training, but also in general, for LIFE. 

Therefor, it is important to be conscious on what you put in your body. What is your excuse to for not eating correctly is it, work, stress, family, relationships, exes, depression, kids, feeling lonely… stop it!!!! Stop making excuses.

Nutrition and a clean, healthy REAL FOOD (not shakes or meal replacements) diet is an integral part of overall health and for seeing results from your fitness regimen. Furthermore, it’s imperative to adapt a “diet” that is sustainable long-term and becomes natural to you and subsequently your lifestyle.

If you are willing to make the sacrifices and changes of bad habits… make it happen. Here is a resource for you: The Weight Loss Management Plan – We Personalize Nutrition For You  – from Tri Peak Athelte can help you. . Please visit: http://tripeakathlete.wordpress.com/services/weight-loss-management-plan-we-personalize-nutrition-for-you-new-program/

Weekly Schedule:  May 26 – June 1, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

• Heartland Triathlon – Sebring, FL – June 14, 2014
• Clermont Sprint Race – July 2014
• Club Championship – Courage to Tri – August 24, 2014
• Augusta 70.3 – September, 2014
• Ironman Hawaii – October 11, 2014
• Ironman Florida – November 1, 2014
• Ironman Cozumel – November 30, 2014 – 188 days left

Schedule

• Monday – 5:30 am – Aquatic Center – Swim
• Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
• Wednesday – 5:30 am – Aquatic Center – Swim
• Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
• Friday – 5:30 am – Aquatic Center – Swim
• Saturday – 7:30 am- Kilarney Station – Clermont – Bike / Run
• Sunday – 6:30 am – Downtown YMCA – Run

Week of April 14 – 20, 2015

Week of April 14 – 20, 2014

I will like to Congratulate all of the athletes who raced this past weekend:

Haines City – 70.3

• Amanda Green
• Patricia Smith – 2nd Place
• Kim Capps
• Kevin Bickley
• Trent Smith
• Sean Dishman
• Andrew Heinrich
• Larry Nurcouse
• Tim Boyd
• Bill Freyer
• Jason Sanders

San Juan 70.3

• Ruben De Jesus
• William Morales
• Luis Ortiz
• Rafael Oliver

I am very proud of all of you! Your hard work and dedication allowed you to overcome many obstacles and achieve your performance.

Enclosed you will find the schedule for this week:

• Monday – Swim
  • Aquatic Center – 5:30 am
• Tuesday – Bike / Run
  • Downtown YMCA – 5:00 am
• Wednesday – Swim
  • Aquatic Center – 5:30 am
• Thursday – Bike
  • Downtown YMCA – 5:00 am
• Friday – Swim
  • Aquatic center – 5:30 am
• Saturday – UCF Research Parkway
•     – 7:30 am – Duration: 3 – 4 hours
• Sunday – Lee Vista – 7:30 am
•     – Duration: 3 hours

April 7 – 13, 2014

Congratulations!!!!  This past weekend was an amazing week of great news! Nuatica South Beach Triathlon  Don DeBeaux Anna Emery Wynne McFarlin Ron Cieri Michelle Hill Kathy Palazzo

NormaTec Recovery   I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at: http://www.normatecrecovery.com/science.shtml However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment. Read more  Advance Cycle They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.   St Anthony’s Hotel As you all are aware, we are doing st. Anthony’s as a club race. The hotel in which we have booked a set of rooms. Please call them and let them know that you are part of the CFL Tri Club. Comfort Inn St. Petersburg.  2260 54th Ave. N. Saint Petersburg, FL 33714 Phone: 727-362-0075 Weekly Schedule:  April 7 – 13, 2014 Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races: Haines City  and Puerto Rico 70.3 – Race Week St. Anthony’s – 2 weeks Schedule Monday – 5:30 am – Aquatic Center – Swim Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run Wednesday – 5:30 am – Aquatic Center : Swim/Run Thursday – 5:00 am – Run Friday – OFF Saturday – 7:30 am- Lucky’s Lake – Light Brick Sunday – Race Day – Haines City and Puerto Rico Read more for the rest of the schedule Schedule your Bike Fitting – Today!  What are the benefits of a proper bike fit? A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics. Who can benefit from a bike fit?  Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance. How long does a Bike fitting take? An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer. Schedule your bike fitting today at: www.tripeakathlete.com or via phone:  321-443-0073 Read more

Weekend Update March 28 – 30, 2014

Hello Team Here is the recap for this weekend:

Friday – 5:30 am / Aquatic Center

• Lucky’s Lake at 6:30 am
• Happy hour this Friday 3/28 starting around 5:30. We will be on the back deck overlooking the lake with an amazing view of the sunset. There are happy hour drink specials, good food and plenty of parking in the area. Hope to see you there!
  Gargi’s Lakeside Italian Restaurant
  1414 North Orange Avenue
  Orlando, FL 32804

Saturday – 7:30 am / Kilarney Station – Breakthrough workout

• Half / 3 hours followed by an hour run 
• Olympic / 90 min followed by a 40 min run

Sunday – 6:30 am / Downtown YMCA

• Run / 90 minutes