Tag Archives: #compressportusa

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

Sommersports Discount Code

Hello Team,

The Central Florida Tri Club has partnered with Sommer Sports. Our Discount code is: TCCFCTC14
That code is valid until Dec 5, 2014.

Keep up the good work!

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

Week of August 25 – 31, 2014

Congratulations – to all of the CFL Tri Club members that participated in the Courage to Tri race this past weekend.  We came in 1st at Division 2! Awesome job!

Using a Power Meter on a Hilly Course – Joel Friel

In a hilly, long course race, your focus must be on “smoothing” the course. The power on uphills must be restricted by gearing down and keeping your power output below your functional threshold power (FTP) (or even lower on longer climbs).  The typical newcomer to long distance racing pushes far to hard on hills, especially early int he race, and pays the price later as high fatigue sets in.
  • For short climbs of up to 5 min duration, athletes should consider an effort ceiling of 90 – 100 percent of FTP.
  • For longer climbs, consider an effort ceiling of 80 – 90 percent of FTP
  • For all climbs, it is very important to “save some watts” for cresting the apex of the climb. Novices tent to have their highs twatts at the base of a climb. The intelligent athlete will have his or her highest watts over the top of a climb and accelerate down the backside. Experienced power users know that higher lactate levels can be cleared during the descent and after the rider has returned to cruising speed.
  • On the downhill side, stop pedaling and coast in the aero position when your pedaling cadence becomes so high tat you begin to breathe more heavily. If in doubt, coast the downhills so long as your speed is well above your average for the race.  – Going Long 2nd Edition, 2009, Pg 158. 
Weekly Schedule: August 17 – 24, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Ironman Chattanooga
  • Augusta 70.3 – September, 2014
  • Miami 70.3 – October 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Rev 3 – November 9, 2014
  • Ironman Cozumel – November 30, 2014
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
    • 7:30 am – Advanced Cycle – Easy / Endurance Ride led by Advanced Cycle.
  • Saturday
     Tri Peak Athlete, LLC – 5:30 am – Towards Clermont and must have lights – 4 hour – 5 hours
    – Kilarney Station – 7:00 am – 3 hour ride
  • Sunday – 6:00 am – Downtown YMCA