Tag Archives: coaching

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

Week of October 6 – 12, 2014

Enclosed you will find the schedule for the week of October 6 – 12, 2014

  • Monday – 5:30 am
    • Sport: Swim
    • Location: Aquatic Center
    • Assistant Coach: James Nunn
  • Tuesday – 5:00 am
    • Sport: Bike / Run
    • Location: Downtown YMCA
    • Assistant Coaches: Michelle and Michael Hill
  • Wednesday – 5:30 am
    • Sport: Swim
    • Location: Aquatic center
    • Assistant Coach: James Nunn
  • Thursday – 5:00 am
    • Sport: Run / speed
    • Location: Downtown YMCA
    • Assistant Coach: Michelle and Michael Hill
  • Friday – 5:30 am
    • Sport: Swim
    • Location: Aquatic center
    • Assistant Coach: James Nunn
  • Saturday – 7 am
    • Sport: Breakthrough Brick
    • Location: UCF Research Parkway
    • Assistant Coach: Judy HIll
      • Duration:
        • Cozumel – 4 hour bike / 90 min run
        • Half IM Distance:  3 hour bike / 90 min run
        • Short Course: 2 hour bike / 1 hour run
  • Sunday – 6 am
    • Sport: Run
    • Location: Downtown YMCA
    • Assitant Coach: Michael and Michelle HIll
    • Duration: 80 min

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

Labor Day Week – September 1 – 7, 2014

Good morning team – Happy Labor Day

I hope you all had a good weekend. I apologize for the delayed email. As the aquatic center is going to be closed due to Labor Day, we are doing a few changes on the schedule this week.

  • Monday – Optional Day Off or Swim DTWN at 5 am followed by a bike.
  • Tuesday – Bike Trainer / Run – Downtown YMCA at 5:00 
  • Wednesday – Swim – Aquatic Center at 5:30 am
  • Thursday – Run – Downtown YMCA at 5:00 am
  • Friday – Swim – Aquatic center at 5:30 am 
  •  – Bike – Advanced Cycle – 7:30 am – Recovery Ride
  • Saturday – Bike / Run – UCF Research Parkway – 7:00 am
  • Sunday – Run – Downtown YMCA at 6:00 am
Keep up the good work and I’ll see you in a few. 

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 21 – 27, 2014 – St. Anthony’s

Anxiety in the Swim!

 

Walking into a swim start, I have seen countless faces of fear on peoples faces, to the point that their goggles start filling up with tears and they start shaking. Suddenly the gun goes off and they are in the water. The start gasping for air and start doing breaststroke during the entire swim.

How to over come this common fear? Countless of times I have take athletes through worst circumstances during training so when race day arrives, there shouldn’t be any doubt on their performance.

Read More

NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at:
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.

 Read more 

St Anthony’s Hotel
As you all are aware, we are doing st. Anthony’s as a club race. The hotel in which we have booked a set of rooms. Please call them and let them know that you are part of the CFL Tri Club.

Comfort Inn St. Petersburg. 

2260 54th Ave. N.
Saint Petersburg, FL 33714

Phone: 727-362-0075

St Anthony’s – Schedule
 

Saturday, April 26, 2014

  • 9am -12pm: Officials Clinic-By: Thomas Reilly at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL. If interested, please contact, Thomas Reilly  –FloridaROC@msn.com
  • 1:00 pm -Club and Coach Summit– By: Shaelyn Haag and Hector Torres at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL
  • 2:00 pm – USAT Florida Region- All members of the region are invited to attend. In person meeting at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL
  • 3:00 pm – Women’s Specific Tri Clinic:  “Tips for a Fast and Fabulous Race Day”, Hosted by Jennifer Hutchison, USA Triathlon Level 3 Coaches at the Pavelion in Straub Park.

Weekly Schedule:  April 21 – 27, 2014

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

  • St. Anthony’s – Race Week
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
  • Wednesday – 5:30 am – Aquatic Center : Swim
    • PM – Run
  • Thursday – 5:00 am – Bike / Run
  • Friday – 5:30 am – Aquatic Center – Swim 
  • Saturday – 7:30 am- Lucky’s Lake – Light Brick
  • Sunday – Race Day – St. Anthony’s Triathlon
Read more for the rest of the schedule

Advance Cycle
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

Bike Fitting
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

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

Week of March 31 – April 6, 2014

Hello Team,

Can you believe that your “A” of the 1st part of the season:

  • South Beach Triathlon – Race Week
  • Haines City and Puerto Rico – Taper Week
  • St. Anthony’s Triathlon – 3 Weeks

Enclosed you will find the breakdown for this week.

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer/Run
  • Wednesday – 5:00 am – Downtown YMCA – Run
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer/Run
  • Friday  – 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am – UCF Research Parkway – Bike/Run (Duration 3 hours)
  • Sunday – 7:30 am – Lee Vista and 436 – Bike / Run (Duration 2:30 hours)

Keep up the good work and I’ll see you in the morning