Tag Archives: #clinic

Week of November 9 – 15, 2015

Congratulations!
 Congratulations to the following athletes who raced this weekend:
Ironman Florida
  • Carlos Ramos – 1st Timer
  • Bill Freyer – 1st Timer
  • Dave Kunz – 1st Timer
  • Scott Lawson – 1st Timer
  • Scott Aaron – 1st Timer
Austin 70.3
  • Zachary Sinnot
Venice 70.3
  • Dawn Clark
  • Jennifer Sturgess
  • Patricia Smith
  • Leslie Wolcott
  • Kathy Palazzo
  • Zach Hodgins
  • Anna Emery
  • Valerie Barbosa
  • Wynne McFarlin
Tri Rock Clearwater
  • Alfredo Solarte
  • Judy Hill
  • Maria Fondo Solarte
Calendar 
Enclosed you will find the breakdown for this weekend:
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
6:30 am
On your own
Sport
SWIM
Bike trainer / Run
Swim
Track
Swim
Bike/Run
Run
Note 3:30hr – 4 ours / 20 min run 90 min run
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
UCF Research Pkwy
On your own
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Holiday Party!
The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
1900 Temple Drive
Winter Park FL 32789
Time: 4 pm – 8 pm
Mark your calendars cause we are going to have a blast.
Run Quote:athletic_male_running.jpg

A run begins the moment you start running. – Adidas
USAT Club
Take advantage of your Discounts!

All USA Triathlon members receive exclusive discounts through the organization’s partners. Find a range of products to support all parts of the multisport lifestyle ranging from travel discounts to insurance and energy gels. Find more information at www.usatriathlon.org/discountspreview and access exclusive codes for USA Triathlon members discounts at www.usatriathlon.org/discounts

2015 End of Season – Block Training
As the season dwindles down, it is a great opportunity to work on your weaknesses and build your strengths. Therefore, we are going to a set of Block training – 3 weeks of each individual sport. Starting this week we are going to 3 weeks of run focus. Even tho it is a run focus, we still will have shorter bikes and swims at high intensity.
This will be the order of block training:
Week Focus
November 3, 2015 Run – 1
November 10, 2015 Run – 2
November 17, 2015 Run – 3
November 24, 2015 Bike – 1
December 1, 2015 Bike – 2
December 8, 2015 Bike – 3
December 15, 2015 Bike – 4
December 22, 2015 Swim – 1
December 29, 2015 Swim – 2
January 5, 2015 Swim – 3
blur-bicycle-banner.jpg

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

Weekend Update October 24 – 25, 2015

Hello Athlete,
There is a game at UCF this weekend. Therefore, we are changing the schedule due to tailgating parties.
Workout Update
This is a friendly reminder of our weekend workout.
Saturday, September 26, 2015
Group Training

Location: Lee Vista and 436 (Starbucks)

Time: 7:30 am

Description: Bike / Run

  • 3 – 4 hour ride
  • 20 min run

Sunday, September 27, 2015

Run – On your own

Duration: 110 min

Description:  Walk 20 sec after each mile. Effort: Aerobic

Train safe!

Sincerely,

Hector L Torres
Head Coach / Central Florida Tri Club
Cell: 321-443-0073
Central Florida Tri Club
Orlando, FL 32801
Run Quotes:
“We all have dreams, in order to make dreams come into reality. It takes an awful lot  of determination dedication, self-discipline and effort.”
 Jesse Owens
 Olympic Gold Medalist Runner

Week of October 19 – 25, 2015

2016 Triathlon Season 
Is it the adrenaline rush of the finish line? The discipline and structure of training? Or the sense of community you feel from fellow triathletes? Maybe it’s a little bit of everything that makes triathlon so indescribably addicting.

Whatever your reason, we’re giving you one more! Make a decision in 2016 on what races you want to do. If it is a Olympic Distance or up to an Ironman Distance, now it is the time to start building your strengths and weaknesses!

Many athletes from the club have races towards the end of the year and may others have started doing their Marathon training. If  you need guidance on how to plan your training and how does the club can help, please reach out to me.
Calendar 
Enclosed you will find the breakdown for this weekend:
Next weekend is the Great Clermont Triathlon, so many roads will be closed in Clermont. Therefore, we are going to be riding out of UCF this upcoming weekend again.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
7:30 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Track
Swim
Bike/Run
Note
3:30hr – 4 ours / 20 min run
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
UCF Research Pkwy

Holiday Party!
The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
1900 Temple Drive
Winter Park FL 32789
Mark your calendars cause we are going to have a blast.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Week of September 28 – October 4, 2015

Congratulations!
Congratulations to all of the athletes who raced this past weekend:
  • Augusta 70.3
    • Dan Samatulski
    • Andrew Carroll
    • Martha Centeno
    • Melissa Daly
    • Michael Melton and Kyle Coon
    • Gerard HubbardIMG_2113IMG_2114
  • Ironman Chattanooga
    • Sincy Curley
    • Trent smith
  • Hutchinson Island Triathlon
    • Bill Freyer
    • Jose LopezIMG_2112
    • Hector Torres
  • Six GapsIMG_2107
    • Tim Boyd
    • Jennifer Hogan
    • Jay Strates
    • Sean McEntee
    • Karen Bhilar
I have been coaching for 13 years, and each time I see an athlete cross the finish line it brings me great joy of their accomplishments. As Coach and an athlete, I could understand the inner battles that we have when we are in the battlefield of race day. Therefore, keep on the good work and fighting out those inner wars that we have within ourselves.  Keep up the good work!
Calendar 
Enclosed you will find the breakdown for this weekend:
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
7:30 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Track
Swim
Bike/Run
Note
2:30hr – 3 hours / 20 min run
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
UCF Research Pkwy

Weekend Update – September 26 – 27, 2015

Hello Athlete,
We have several athletes racing this weekend, make sure you reach out to them and wish them luck:
  • Augusta 70.3
    • Dan Samatulski
    • Andrew Carroll
    • Martha Centeno
    • Melissa Daly
    • Michael Melton and Kyle Coon
  • Ironman Chattanooga
    • Sincy Curley
    • Trent smith
  • Hutchinson Island Triathlon
    • Bill Freyer
    • Jose Lopez
    • Hector Torres
  • Six Gaps
    • Tim Boyd
    • Jennifer Hogan
    • Jay Strates
    • Sean McEntee
    • Karen Bhilar
Workout Update
This is a friendly reminder of our weekend workout.
Saturday, September 26, 2015
Group Training

Location: Lucky’s Lake

Time: 7:30 am

Description: Brick

  • Swim: 2 laps
  • Bike: 40 min
  • Run: 20 min

Sunday, September 27, 2015

Run – On your own

Duration: 90 min

Description:  walk 20 sec after each mile. Effort: Aerobic

CFL Tri Club Weekly Update – September 14 – 21, 2015

Shut up in There! What really goes in your head while you are running?
The difference between a good run and a crummy one begins in your brain. If you believe a workout will be tough or if you focus on feelings of boredom or fatigue, your body will follow your mind, making it more difficult to have an enjoyable outing. The good news is this mechanism works in revers, too. If you can catch yourself in the act of negative thinking, it’s possible to turn your mind – and your run – around.
Have you hear the following voices in your head:
  • The whiner: “I can’t believe how much long I have to run.” Focus on the next walk break or the next run segment. Look forward to the next tree or benchmark.
  • The Inner Lazy Man: “I’m too tired.” Try repeating positive self talk.
  • The Inner Snail: “I’m too slow.” If you don’t push yourself, you won’t get faster.
Other runners may be doing speed work and working harder than you. Use that as your inspiration. Feed off their energy and pick up the pace a bit. Literally! In other words show up to practice!
Calendar 
Enclosed you will find the breakdown for this weekend:
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
7 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Long Run
Swim
Bike / Run
Note
2 – 4 hours
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
Kilarney Station
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Week of August 31 – September 6

Testing
You cant improve what you don’t measure. As Triathlon is a multi-sport, you have to master three sports. Where people are often guilty of training for months on end without ever really knowing if they’re improving. This is where fitness testing comes in.
Whether you’ve trained hard or not, there’s no hiding away from the results of a fitness test. It can be a daunting prospect, because sometimes the truth hurts – but don’t let this put you off. Testing gives you the inside track on your strengths and weaknesses so that you can change your training to improve them. The results will also help you fine tune your expectations before you race, so that you can pace yourself perfectly.
Mon Tue Wed Thu Fri Sat Sun
Time 5:30
am
5 am 5:30 – 6:50 am 5 am 5:30 – 6:50 am 7 am OFF
Sport Swim – Test Bike trainer / Run Swim Long Run Swim / Speed Time Trial
Note Lee Vista / 436
Location Aquatic Center Dtwn Aquatic Center Dtwn Aquatic Center Advanced Cycle

August 17 – 23, 2015

Congratulations to all of the athletes who raced this past weekend at Timberman 70.3:

  • Zachary Sinnott
  • Grant Sinnott

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

Power Play

I always love reading an article when it explemplifiues and supports what I preach.  If you’ve ever sprinted to the finish of a 5k, you understand the importance of fast-twitch muscle fibers (even if you wouldn’t use those exact words). The power short bursts of speed, and an excellent way to develop that strength is with plyometric exercises, such as box jumps, jump squats and high skips.

Runners who tackle longer distances or who never race at all also benefit from these challenging exercises.  At the end of a long run or race, when slow-twitch muscles become fatigued, well trained fast-twitch muscles can take up the slack, allowing you to run longer. Therefore, when you’re coach tell you to do a specific exercise. Do it!

Calendar 

Enclosed you will find the breakdown for this weekend:

Mon Tue Wed Thu Fri Sat Sun
Time 5:30
am
5 am 5:30 – 6:50 am 5 am 5:30 – 6:50 am 8 am 6:30 am
Sport Swim Bike trainer / Run Swim Long Run Swim / Speed Brick Run
Note Brick Repeats Tempo
Location Aquatic Center Dtwn Aquatic Center Dtwn Aquatic Center Lake Louisa State Park Dtwn

Sponsors

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

Jule 13 – 19, 2015

Congratulations to:
Connor and Jamie Lynn! Thank you to all of the Tri Club members that were there to support them on this special day.

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

  • Luis Ortiz – Great Comeback – 1st Place
  • Kevin Bickley – 1st Place
  • Connor Van Elswyk – 1st Place
  • Trent Smith
  • Giovanny Cabrero – 2nd place Age Group
  • Jay Strates – 2nd Place
  • Chester CooperGary Olson
  • Jennifer Hogan – 2nd Place
  • Jack Finucan
  • Vicky Quintanillas – 1st Place
  • Jamie Lynn McGuinness
  • Sincy Curly
  • Quincy Collins
  • Kyle Coon – 2nd Place
  • Michael Melton
  • Sean McEntee
  • Carlos Melendez
  • Ana Howard
  • Andrew Kittsley
  • Melissa Daly
  • Larry Nuosce
  • Lenny Debler

Club Regional Championship – July 26, 2015

  • Huntington’s Disease Triathlon – http://www.huntingtonsdiseasefl.org
    • Everyone must race!
    • Distance: 
      • Sprint (.25 mile swim, 14 mile bike, 3 mile run)
        [view map]
        Olympic (.7 mile swim, 21 mile bike, 6 mile run)
        [view map]
    • Hotels to stay in:
      • Holiday Inn Express & Suites Kendall

        2.5 stars (4.5 miles north of race site, but an easy 10 minute drive) this is just south of a very affluent area of Miami

        13475 s.w. 131 street, Miami, FL, 33186,

        La Quinta Inn & Suites Miami Cutler Bay

        2.5 stars (2.8 miles south of race site, and about a 7-8 minute drive) This is across the street from Cutler Mall

        10821 Caribbean Blvd, Cutler Bay, FL, 33189

We have a reputation to uphold; therefore it is important that we race and keep undefeated. 

Calendar 

Enclosed you will find the breakdown for this weekend:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5:30 am 5:00 am 5:30 am 5 am OFF 7:45 am 6:00 am
Location Aquatic Center Dtwn YMCA Aquatic Center Dtwn Lucky’s Lake DTWN
Sport Swim Bike/Run Swim/Run Long Run Swim/Bike/Run Tempo Run
Note Endurance Muscular Endurance Bring your running shoes Long Breakthrough Brick – 2 hours Aerobic

Sponsors

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

Weekend of July 11 – 12

ountdown to races!

  • Clermont Sprint Triathlon – July 11, 2015
    • Everyone must race!
    • Distance: 
      • Sprint Triathlon: 440 yard Swim, 11 mile Bike, 5K Run
      • Super Fun Sprint Triathlon: 200 yard Swim, 8 mile Bike, 2 mile Run
    • www.sommersports.com 
tClermont Sprint Triathlon. We are also going to have a club cook out and picnic.  Also, keep in mind that the race is starting 15 min before schedule. We want to have as much representation as possible.
BBQ and Cookout! I will make an announcement this morning and ask  to who can bring what to the picnic. Please bring your family as we can literally get in the water this time.

Calendar 

Enclosed you will find the breakdown for this weekend:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5:30 am 5:00 am 5:30 am 5 am 6:30 am 6:00 am 6:00 am
Location Aquatic Center Dtwn YMCA Aquatic Center Dtwn Lucky’s Lake Clermont Race DTWN
Sport Swim Bike/Run Swim/Run Run Swim Swim/Bike/Run Long Run
Note Endurance Muscular Endurance Bring your running shoes Long Open Water Race Aerobic

Sponsors

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