Tag Archives: #cervelo

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

Weekend of September 13 – 14, 2014

Chamois Butter – Athlete’s Best Friend

Triathletes need comfort while aboard their tri bikes. This isn’t an oh-by-the-way message. It’s a “we-need-comfort-now!” message.
From the name you can figure out it’s a cream that goes on your chamois. But why? And does it really go on the chamois? Do we even use chamois today? But we still need chamois cream?
It’s time to answer these questions and more! Let’s get past all the myths and folk lore, and get into some practical tips and real advice on how and why to use this cream…
What the heck is a chamois?
When it comes to cycling, the chamois is the piece of padding found in bicycling shorts, with the purpose of providing increased comfort for long days in the saddle.
The name comes from the olden days when this pad was actually made from chamois cloth, a type of sheepskin leather. Today, most shorts feature a synthetic chamois, usually made of foam, gel, and/or microfiber cloth. It serves the same purpose but is cheaper and easier to maintain.
It is pronounced “shammy” or “sham E.”
Where does the chamois butter come in?
For a real leather chamois, you used to need chamois butter to condition it. It’s like how you have to oil a leather baseball mitt to break it in and keep it pliable. You would apply the cream to the chamois itself, or else it would stiffen up after it was washed and dried.
These days you don’t technically need any sort of chamois butter since a synthetic chamois will remain soft and pliable on its own.
Advance Cycle is carrying this great new product in which it is a must have. It is called Morgan Blue.
Morgan Blue Soft Chamois Cream is an excellent choice and the large tub lasts for simply ages.
 
That said, the cream has a low viscosity which means it a little tricky to apply. It’s best suited for those who prefer to lather the padded insert of their shorts, rather than applying it directly to the skin. Trying to do that can easily result in spillage.
Once you’ve got your shorts on though, the cream does what it sets out to do, prevent saddle sores and general chafing from hours in the saddle. It does seem to last longer than other creams I’ve tested in the past, and doesn’t seem to get washed away quite so quickly like some.
The cream contains Saint John’s Wort oil, olive oil, sunflower oil and rosemary oil with natural vitamin E and herbal extract. Morgan Blue claims it prevents saddle sores, chafing wounds and skin irritation, and my testing certainly seems to back this up. I’m not a particular fan of chamois cream, but when riding big miles on consecutive days it does boost comfort enough to make it worth using, and this chamois cream has constantly impressed.

Weekly Schedule

  • Saturday – September 13, 2014
    • Location: UCF Research Parkway – Daytona Beach
    • Duration: 3 – 5:30 hours
    • Description:
    • There will be group group leaving out of Tri Peak Athlete at 5:30 am. Make sure you bring lights.
    • Warm up: 20 min at cadence of 90 rpm
      • Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
      • Total Warm up: 35 min
    • Main Set:
      • Olympic: 4 x 25 min at 95% with 10 min at 70%
      • Half: 4 x 25 min at 90% with 20 min at 70%
      • Ironman:
        • 4 x 30 min at 85 – 90% with 15 min at 70%
        • 1 hour at 70 -75%
        • 3 x 10 min at 90% with 10 min at 70%
    • Cool Down:
      • The last segment of your set will be your cool down. Then get ready for your run.
    • Run After the bike: 30 min
  • Sunday – September 14, 2014
    • Location: Downtown YMCA
    • Duration: 90 min
    • Description:
    • Olympic: 8 miles at Zone 2 walk 20 sec every mile
    • Half: 10 miles at Zone 2 walk 20 sec every mile
    • Ironman:  Will discuss on Sunday morning. Please bring enough hydration and nutrition for 90 minutes.
Keep up the god wok and I’ll see you in the morning. 
Hector L Torres

USAT Lv 2, USAC Lv 2, USAS and USATF & MS 


USA Triathlon Florida Region Chair
Florida Paratriathlon Development Coordinator
617 Virginia Dr.
Orlando, FL 32801
P: 321-443-0073

June 23 – 29, 2014

Races are coming up!

Our races are coming up and it is very important to get your training in. This past weekend we had a great training and it show that you are getting stronger. Keep up the good work. It is very important you bring your running shoes to swim practice this week as we will have many run off the pool.

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

  • Awards for the Top 3 clubs

Use Discount Code:  FLCLUB10

Week Schedule

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

  • Clermont Sprint Race – July 12, 2014
  • Club Championship – Courage to Tri – August 23, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 159 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 and Run
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday 6:30 am- UCF Research Parkway – Bike /No Run
    • 3 hour bike 
  • Sunday – 6:30 am – Downtown YMCA – Run

 

June 21 – 22, 2014

Good morning team,

 
I hope you all slept well. Enclosed you will find the breakdown for this weekend:
 
Saturday, June 21, 2014
6:45 am – Arrival
7:00 am – Bike / Ride – Lake Minneola – Clermont, FL 
– Duration: 2 hr 30 min with a 30 min run
– Please bring appropriate nutrition for the ride and run
 
Swim Clinic
– 4:30 pm – YMCA – 433 North Mills Ave, Orlando, FL 
– Beginners to Advance
– Please text me if you are interested in attending. 
 
Sunday, June 22, 2014
6:30 am – Clay Road – 9.8 miles
 
Keep up the good work and I’ll see you in a few. 
 
 

Hector L Torres
Head Coach / Central Florida Tri Club

 

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June 9 – 15, 2014

Congratulations!

It was a great weekend to the following athletes:

  • Judy Hill – Eagleman
  • Chester Cooper – Clermont Sprint Triathlon
  • Carmen Bargresar – Clermont Sprint Triathlon

Keep up the good work. It is imperative that you follow your training and stay focused on the target on hand. Don’t deviate or do more than you are supposed to. If you have any questions, ask your coach. You are more welcome to ask me out for coffee and discuss your plan.

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Weekly Schedule:  June 9-15, 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 – 170 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- Lucky’s Lake – Swim, Bike, Run
  • 3 laps, 90 min bike, followed by a 30 min run
  • Sunday – 6:30 am – Downtown YMCA – Run

Read more for the rest of the schedule

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NormaTec Recovery  

After years of successfully treating thousands of patients with severe illness and disease, NormaTec developed the NormaTec MVP(“Most Valuable Pump”) Sports Medicine model.

Used world-wide by orthopedic surgeons, athletic trainers, and professional and Olympic athletes, the NormaTec MVP has quickly become the treatment option of choice for:

  • Pre/Post Workout – Recover faster and perform better
  • Injury Recovery – Treat acute and chronic injuries
  • Post-Surgery Rehab- Heal faster with less pain

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.

Also, if you are interested in purchasing a device, you can get $100 dollars off with the code TriPeak14 and you can also finance for 6 months.

Read more

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Advance Cycle  – Compression Socks

If you’ve been at a road race or triathlon recently or watched Pro’s race, you might have noticed the extremely long compression socks that are seemingly everywhere. Marathon runners have been sporting compression socks for several years. Knee-high socks, however, don’t occur naturally on trails, and have been known to scare away small animals and potential mates (literally).

Benefits of compression socks:

  1. Protection:  They protect your legs from small scratches, abrasions and nasty things like poison ivy on the trail.
  2. Swelling:  Compression technology has been proven to limit swelling, especially in people who spend all day on their feet.  I’m guessing spending 24 hours on the trail for a 100-mile ultra counts.
  3. Dirt:  Collects on your sleeves and not on your legs.
  4. Warmth:  Allows you to wear shorts on those iffy days when you’d reluctantly wear tights.

Advance Cycle has a great sale this week on compression socks for 30 – 32 dollars. Stop by there location at:

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

Phone:(407) 704-7808

Hours: Open today · 10:00 am – 6:00 pm

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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

 

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