Tag Archives: #clinic

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

9th Annual CFL Tri Club Kick Off Meeting – 1 day

In one day, we will be holding our 9th Annual CFL Tri Club Kick Off Meeting. The meeting will be held at the Downtown YMCA – 433 N. Mills Ave. Orlando, FL 32803 at 9 am. 

We have a great team of coaches ranging from USA Triathlon Elite Coaches, Cycling, Track & Field and Strength Conditioning. Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

We are looking forward on seeing all of you there.

Swim Test – January 7, 2015

Average per 300 m Pace Per 100m Pace per 100y
James Nunn

4m 33s

1m 31s

1m 19s

Jay Strates

4m 40s

1m 33s

1m 21s

Luis Ortiz

4m 40s

1m 33s

1m 21s

Hector L Tores

5m 1s

1m 40s

1m 28s

Zach Sinnot

5m 3s

1m 41s

1m 29s

Chester

5m 12s

1m 44s

1m 32s

Paul Julius

5m 13s

1m 44s

1m 32s

Michael Hill

5m 15s

1m 45s

1m 33s

Michelle H

5m 17s

1m 46s

1m 34s

Jennifer Hogan

5m 18s

1m 46s

1m 34s

Kevin B.

5m 40s

1m 53s

1m 41s

Sean McEntee

5m 45s

1m 55s

1m 43s

Carlos Estrella

5m 45s

1m 55s

1m 43s

Karen Bihlar

6m 9s

2m 3s

1m 51s

Hannah

6m 11s

2m 4s

1m 52s

Mariemma Q.

6m 15s

2m 5s

1m 53s

William Morales

6m 23s

2m 8s

1m 56s

Kelli Saul

6m 55s

2m 18s

2m 6s

Pat Smith

6m 55s

2m 18s

2m 6s

Jose Lopez

7m 26s

2m 29s

2m 17s

Ana Caminas

7m 48s

2m 36s

2m 24s

Week of Dec 15 – 21, 2014

Countdown to races!

  • IM 70.3 Puerto Rico – 88 days
  • IM 70.3 Haines City – 119 days
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 – Bike Trainer / Run

Friday

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

Saturday

  • 7:30 am – Killarney Station – Clermont
    • Base Training:
      • 2 hour ride followed by a 20 min run
        • Ride at Zone 2

Sunday

  • OFF

2015 CFL Tri Club Kick Off Meeting

Downtown YMCA — Metro Office

433 N. Mills Ave. Orlando, FL 32803

Saturday, January 10, 2015 9am

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida.  Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

www.cfltriclub.com  Phone: 321-443-0073

CFL Tri Club Holiday Party – December 7 at 4 pm

Holiday Party – Save the Date – December 7, 2014 at 4 pm

CFL Tri Club will be celebrating its 8th annual Holiday party. Save the date and take the apron out. It is going to be the pot luck competition again… will the best appetizer be the Tuna Tartar again or the Tres leches dessert….

Location: Wynn McFarlin’s House

4600 Oak Cove Ln

Orlando FL 32806

Bring a unwrapped toy for Toy for Tots and any canned goods for:

The Knights Helping Knights Pantry is committed to serving UCF students by providing basic needs including food, clothing, and personal hygiene items to foster continued academic success and increase retention for students in need.

Please consider donating high-demand items for the pantry. You can bring these to Leslie Wolcott at practice ahead of the party or bring to the Christmas party. UCF Knights in need thank you for your kindness.

FOOD

Canned Tuna & Chicken

Peanut Butter

Canned Fruits

Pasta & Pasta Sauce

Macaroni & Cheese

Rice

Hamburger & Tuna Helper

Pancake Mix

Cereal & Cereal Bars

Canned Beans

Soup

Oatmeal

OTHER

School Supplies

Professional Clothing & Shoes

Casual Clothing & Shoes

TOILETRIES

Soap or Body Wash

Deodorant

Body Lotion

Shampoo & Conditioner

Toothbrushes & Toothpaste

Mouthwash

Toilet paper

Floss

Razors

Shaving cream

Laundry Detergent

Hand sanitizer

Feminine Hygiene Products

Team Annual Picture – December 6, 2014 at 6:30 am

Calling out to all of the previous and current CFL Tri Club Members!

USA Triathlon Florida Region is compiling pictures of all of the USAT Sanctioned Clubs in Florida. I will like for you to please dust off or wash your tri club shirt or uniform and bring it to the OUC Half Marathon as we will take a picture before the race. I will greatly appreciate your support on this. Please pass the word.

Weekend of November 22 – 23, 2014

Countdown begins….!

  • Ironman Cozumel – 6 days left

IM Cozumel

The Ironman Cozumel team meeting/dinner will be held on Sunday at 6 pm. If you will like to join us, we will be meeting at

CARMEL

140 N Orlando Ave, Winter Park, FL 32789
(407) 513-4912

in Winter Park, FL to go over the last minute details of the trip.  The reason we are making this as a dinner, cause many of us won’t be here for thanksgiving. If you will be attending, please let me know.

 Weekend Schedule

Saturday

  • 7:00 am – Lee Vista and 436 – Starbucks
    • Cozumel:
      • 1 hour followed by a 20 min run.
        • Ride at Zone 2
        • Include 4 x 1 min accelerator every 20 min.
    • Base Training:
      • 2 hour ride followed by a 20 min run
        • Ride at Zone 2

Sunday

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

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

ADVcycles_logo-black copyNutrition 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:

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