Tag Archives: club race

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

Week of October 15 – 19, 2014

Congratulations!

Ironman World Championship Hawaii

  • Michael Melton

Pensacola Sprint Race

  • Luis Ortiz
NormaTec_Horizontal_Logo_w_R-(black-on-white)
Rest and Recovery

The workouts you do are as good as the recover that follows. How can you get the best out of each session? If you are like every single triathlete as I see, the coach tells you to cool down and you skip the active recovery and start packing your stuff. You immediately rush to the car to put things away and then jump in the shower to head to work.  Then a couple of days or weeks later, the athlete tells the coach, “I am hurt”, “I am injured”, “I think I pulled something” or something similar. Therefore, to prevent any of these issues to occur you need to make time to stretch.

Read More 

Week Schedule October 15 – 19, 2014
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 – Long Run

Friday

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

Saturday

  • 7:30 am – Tri America Race – Clermont, FL
  • 7:30 am – Lee Vista and 436 – Bike / Run
    • 3 hour bike followed by a 20 min run

Sunday

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

October 4 – 5, 2014

Weather Advisory!

It is going to be a wet weekend. Therefore, we are going to make a few changes to the schedule:

Saturday, October 4, 2014

  • Time: 7 am
  • Location: 436 and Lee Vista – Starbucks
  • Duration:
    • Cozumel and Florida: 4:30 hours / 1 hour run
    • Rev 3 or Half: 4 hours / 1 hour run
    • Base Training: 3 hours / 30 min run

Sunday, October 5, 2014

  • Time: 6 am
  • Location: Downtown YMCA
  • Duration:
    • Cozumel and Florida:
      • Group A (Those who ran long on Thursday) 90 min
      • Group B (Those who didn’t run long on Wednesday) 2 hours
    • Rev 3, Half or Base Training:
      • 90 min

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

Rev 3 Florida – Open for Registration

Hello Team,

Rev 3 in Venice, FL has opened and they have special pricing. Make sure you sign up.

We will have early bird pricing from Monday March 3 – Sunday March 9th. Register early and take advantage of a great deal!

Early Bird Price:

  • Half Rev $199
  • Olympic Rev $115

Price as of March 10, 2014:

  • Half Rev $215
  • Olympic Rev $125

Happy Training!

Link: https://endurancecui.active.com/event-reg/select-race?e=7437352