2nd Earthquake Hits Nepal – Save The Children – Please Help

http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847

Hi everyone,

As you are aware, I am racing Ironman Texas in 5 days. I am really looking forward to it. However, if you weren’t aware, The unthinkable has happened – a second major earthquake, this one estimated to be magnitude 7.1, struck Nepal early this morning. Devastated communities, still reeling from the April 25 quake, have suffered additional death and injuries, damage and destruction, making an already-desperate situation much worse.

I am raising fund for the Save the children foundation, your help is required. Please donate at least $20 – 100 to help these children in need. Many children and families are now so traumatized they are afraid to enter buildings and are sleeping outside. This is especially worrying given that the monsoon season is due to start this month, which will put the health of babies and children at further risk.

Save the Children is distributing desperately needed plastic sheets for shelter, as well as hygiene supplies and water purification tablets and household kits – all of which will become increasingly critical once the rains begin. Please help.

Thanks,

Hector L Torres

May 11 – 17, 2015

Countdown to races!

•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org
• Clydesdale and Athenas National Championship – June 14, 2015
  • http://www.usatriathlon.org/events/usat/2015/06/clydesdale-and-athena-national-championships.aspx
• Six Gap Century Ride – September 27, 2015
  • http://www.6gap.com/index.php/the-rides/three-gap-fifty 
  • We are going to be doing a group trip for the Six Gap as a team. Please go ahead register and let me know.  

Congratulations!

• Gulf Coast Triathlon
  • Jay Strates
  • Pat Smith – 1st Place
  • Leslie Wolcott
  • Steve Dickson
• Iron Girl
  • Judy Hill – 1st Place

Identify your limiters and strengths!

What are your limits? Does your race pacing strategy result in your fastest overall time? Very few people are able to optimally pace during  a triathlon. What about your strengths? Once you have done a personal analysis, it’s time for the tough part. You need to work specifically on your limiters while doing the minimum to maintain your strengths. However, many people who have practiced individual sports in the past, may be thinking, “But if I don’t run, bike, or swim five times a week, then I will lose my edge.” Rest assured that you will maintain your sport-specific strengths and become a better triathlete if you work on your limiters.

This week we will be working on your limiters. Therefore, please bring your heart rate monitor to practice. 

March 4 – 10, 2014

Countdown to races!

• Gulf Coast Triathlon – May 9, 2015 Website
•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org

Healthy Weight – Loss Guidelines!

A healthy weight for an athlete is about how you feel and perform, not just about how you perceive how you look or what the scale is telling you. It can be difficult in our society to keep a healthy perspective on weight. . The ideal has become more muscular and leaner than ever, while as a whole the population is gaining weight. Often the ideal portrayed in the media is  unhealthy and unrealistic and can only be attained through excessive exercise and overly restrictive eating.

Healthy weight loss starts with setting  realistic goal and avoiding quick, unbalanced, and extreme weight-loss approaches. Try to accomplish your goal in a reasonable amount of time and during the off-season for your sport. Let’s take a look at some sensible weight-loss guidelines.

• Set a realistic body-composition and weight-loss goal.
• Set a realistic calorie deficit
• Remember that trimming no more than 200 to 300 calories daily may be the safest and most effective long-term weight-loss approach
• Consume enough energy or calories so that you stay above a threshold that is considered too low an would result in a lowering of resting metabolic rate. 

For more information, please read, Sport Nutrition for Endurance Athletes, 3rd edition, page 195 – 199. 

Congratulations

Congratulations to all of the athletes who raced at Sprint in Virginia.

• Sprint Distance
  • Luis Ortiz
  • Chester Cooper

Calendar

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5 am	5:30 am	5 am	5:30 am	7:30 am	7:00 am
Location	DTWN	Aquatic Center	DTWN	Aquatic Center	Lucky’s Lake	436 and Lee Vista
Sport	Bike / Run	Swim/Run	Run	Swim	Swim / Run	Bike / Run
Note	Brick workout	Brick Workout	Tempo	Speed	Special Event	Tempo Ride

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 April 13 – 19, 2015

Countdown to races! St. Anthony’s – April 24 – 26, 2015 – www.satriathlon.com Hotel: Comfort Inn St. Petersburg  54th Ave N St. Petersburg FL – Expedia: $99.00 Gulf Coast Triathlon – May 9, 2015 Website  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/ Huntington’s Disease Triathlon – Club Championship – July 26, 2015 Registration: http://www.huntingtonsdiseasefl.org Swim – Use the HIPS – Lava Magazine Properly rotating your pelvis is arguably the biomechanics factor most critical to success. Stabilizing and rotating through the core and spine creates initial momentum and puts the upper extremities in a position of mechanical advantage, allowing, for greater overall force output and efficiency form the movement. Swimming is not much different from baseball and golf in this way: in a ll of these sports, pelvic rotation initiates spinal rotation, followed by upper extremity action. Please review this swim video for Wednesday’s swim drill:  https://youtu.be/KzfI8hZgdzE Jono Van Hazel: https://youtu.be/s3HhNlysFDs Week Schedule Mon Tue Wed Thu Fri Sat Sun Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:00 am OFF Location: Aquatic Center DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Lake Minneola Brick Sport Swim Bike/Run Swim Run Swim Bike/Run Duration: 90 min 2 hours 90 min 90 min 90 min  2.5 bike followed by 90 min run Save the Children Hi guys! I need 200 of my friends to donate at least $20 dollars to the foundation on my behalf. I need to meet my quota. So, don’t go out drinking this weekend and put up $20 dollars for the children. This time around I need your help. As you all are aware we train for a cause and work hard at it. This time around I am doing it for the Children… literally. So, I’m racing in this year’s IRONMAN in Woodlands, TX! By participating in this event, you already know that I am a serious athlete, because i have done 18 of them. If you help me reach my fundraising goal, together we will help Save the Children provide life-saving, life-nurturing programs to children all over the world, including right here in the United States! I need your help to reach my fundraising goal! $100 can help stock a library for schools in the U.S. $150 can help provide 3 goats to families in need. $200 can help provide ready-to-use food to help save malnourished children. $300 can help provide healthcare essentials to a school clinic serving hundreds of children in 35 schools. Please support my participation in the 2015 Ironman Texas benefiting save the Children. I have made a commitment to raise at least $5,000, and I need your help to get there. By clicking on the link below, you can visit my personal fundraising page to make your donation. Please click “Give Now” when you visit my page. If you prefer, you can mail your donation directly to me. Or copy paste: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf  Thanks! Hector L Torres USAT Elite Coach, USAC Lv 2, USAS , USAW, and USATF & MS See more at: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf

Week of April 6 – 12, 2015

• St. Anthony’s – April 24 – 26, 2015 – www.satriathlon.com
  • Hotel: Comfort Inn St. Petersburg 
    54th Ave N St. Petersburg FL – Expedia: $99.00
•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org

30 minute window – Triathele.com

Why gobbling down a simple snack within a half-hour of a hard workout is crucial to getting your money’s worth from hard training. Refuel during the post-workout recovery window to supercharge your next session.

It’s easy to do-drive to meet a group for a hard workout, spend several minutes chatting afterward, then by the time you make it home to choke down a protein shake, you’ve already missed your chance for optimal refueling. The first few minutes after a workout are critical for replenishing your glycogen stores and repairing your muscles-missing out could hurt the quality of your next workout.

Read more at http://triathlon.competitor.com/2014/06/nutrition/30-minute-countdown-post-workout-snack_100415#dEQvAW0IHJAD8pDR.99

Week 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	6:30 am
Location:	Aquatic Center	DTWN YMCA	Aquatic Center	DTWN YMCA	Aquatic Center	UCF Research Pkwy	DTWN
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike/Run	Run
Duration:	90 min	2 hours	90 min	90 min	90 min	3- 4 hours	90 min

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
  • Registration: http://www.huntingtonsdiseasefl.org

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:

https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

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

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