Tag Archives: downtown ymca

Week of July 27 – August 2, 2015

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

  • Grant Sinnott
  • Zach Sinnott
  • Quincy Collins
  • Sincy Curley
  • Marc Cortes
  • Ana Caminas
  • Don DeBeaux
  • James Nunn
  • Jose Lopez

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

War Wounds during the Bike and Run

Ever experience thigh rubbing so painful your legs felt like they’d brushed against a coffee grinder? Or cross a finish line, realizing that you have blood streaked down your shirt and the spectators gasp? Chafing, a triathletes right of passage, is the result of friction that occurs when skin rubs against itself or clothing. As athletes, we’ve all had our share of awkward and embarrassing events where our activities have caused discomfort in awkward and embarrassing places. As many triathletes have endured and excruciating pain in your groin, due to lacking of chamois butter, especially when you shower on freshly grazed skin knows prevention is the key.

How to prevent it:

  • Ditch cotton: it absorbs sweat and stays wet. Wear synthetic, wicking fabrics.
  • Go seamless, tagless. Seams and tags on a shirt or bra can cause irritation.
  • Get a proper fit: A too snug sports bra can dig in; the excess material of a baggy shirt can rub you raw.
  • Protect your legs: Compression shorts can save your inner thighs from abrasions.
  • Cover’em up: Nipple protectionis critical for guys. NipGuards and Band-Aids are common shields.
  • Chamois: If you’re not sure how much to put on the chamois, just rub it on yourself in the areas where the chamois will touch. It’s just like putting body lotion on, you just rub it in till it disappears.

Get greasy:

Apply lubricant to chafe prone body parts.

  • Body Glide and petroleum jelly based products are classic salves. Chapstick can save you on extreme circumstances.
  • Hydrate: drinking minimizes the salt concentration of sweat. salt has sandpaper effect on skin.
  • Moisturize:  Skin that’s well moisturized – apply lotion twice daily.

Part of the article was taken from: Runners World Magazine pg 58.

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.

June 30 – July 5, 2015

Countdown of the 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 
  • Huntington’s Disease Triathlon – Club Championship – July 26, 2015
Racing your training….not good!
Many athletes are hitting great numbers while running or biking! However, when it comes race day you try to hit the same pace and power output… you just can’t get there.
While training should challenge you, it’s not meant to test you in all of the same ways that racing does.  If it does, you are racing not training. And if you race in training eventually you’ll plateau and won’t be able to match your best practice performances on race day.
The athlete can be pushing themselves too hard in the training, pushing for faster times to show they are in greater and greater race shape. But, many athletes can be racing the training and on race day, they can race flat, tired and unable to come anywhere close to what their training suggested.
Therefore, it is very important to follow your paces during training and don’t be going to hard.  As you approach your next big race, don’t leave your race in training.  Make racing special by saving your best efforts for race day.
 

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 5:30 am 6:30 am 6:00 am
Location Aquatic Center Dtwn YMCA Aquatic Center Dtwn Aquatic Center Kilarney St DTWN
Sport Swim Bike/Run Swim/Run Long Run Swim Bike/Run Run
Note Endurance Muscular Endurance Bring your running shoes Aerobic Speed Tempo Speed

Week of June 12 – 14, 2015

Countdown to races!

Congratulations!
 
Pineapple Man
  • Michelle Hill
  • Michael Hill
  • Patricia Smith
  • Leslie Wolcott
  • Wynne McFarlin
  • Kathy Palazzo
  • Kyle Coon
  • Kim Capps
  • Shannon Sakarati
  • Michael Melton
  • Jennifer Sturgess
  • Steve Dickson
Clermont Sprint – 1st Series
  • Connor Valenswink
  • Jamie Lynn
  • Marco Cortes
  • Dave Kunz
  • Sincy Curley
  • Chester Cooper
Escape of Alcatraz
  • Jennifer Hogan

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 5:30 am 6:30 am OFF
Location Aquatic Center Dtwn YMCA Aquatic Center Dtwn Aquatic Center Kilarney St
Sport Swim Bike/Run Swim/Run Run Swim Bike/Run
Note Endurance Muscular Endurance Bring your running shoes Speed Speed Tempo

Sponsors

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

Six Gap Century Ride

Coming on September 27, 2015 and taking place in Georgia’s Premier Cycling Venue, the Six Gap Century & Three Gap Fifty boasts many of the same roads and mountain climbs as the elite Tour de Georgia. Come ride the Ride of the Pros!

The Six Gap Century’s ultra challenging route takes you up and down six of the steepest climbs in the North Georgia Mountains. Test your stamina with more than 11,200 feet of vertical climbing over the 104 mile course. Elevations for the six gaps in this ride range from 1,400 feet to 3,460 feet. The toughest climb, Hogpen Gap, will test even the strongest riders, averaging a 7% grade for seven miles, with sections as steep as 15%.

100 miles. 11,200 vertical feet. 3,000 friends.

There will be three distances:

  • Six Gap
  • Three Gap (50 miler)
  • Valley (35 miler)
So there are rides for everyone. Bring the family and make it an event.
Register at:
Accommodations: 
Trip duration:
Arrive September 26, 2015 and Depart September 27, 2015

2nd Earthquake Hits Nepal – Save The Children – Please Help

http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847

Hi everyone,

As you are aware, I am racing Ironman Texas in 5 days. I am really looking forward to it. However, if you weren’t aware, The unthinkable has happened – a second major earthquake, this one estimated to be magnitude 7.1, struck Nepal early this morning. Devastated communities, still reeling from the April 25 quake, have suffered additional death and injuries, damage and destruction, making an already-desperate situation much worse.

I am raising fund for the Save the children foundation, your help is required. Please donate at least $20 – 100 to help these children in need. Many children and families are now so traumatized they are afraid to enter buildings and are sleeping outside. This is especially worrying given that the monsoon season is due to start this month, which will put the health of babies and children at further risk.

Save the Children is distributing desperately needed plastic sheets for shelter, as well as hygiene supplies and water purification tablets and household kits – all of which will become increasingly critical once the rains begin. Please help.

Thanks,

Hector L Torres

May 11 – 17, 2015

Countdown to races!

Congratulations!
  • Gulf Coast Triathlon
    • Jay Strates
    • Pat Smith – 1st Place
    • Leslie Wolcott
    • Steve Dickson
  • Iron Girl
    • Judy Hill – 1st Place

Identify your limiters and strengths!

What are your limits? Does your race pacing strategy result in your fastest overall time? Very few people are able to optimally pace during  a triathlon. What about your strengths? Once you have done a personal analysis, it’s time for the tough part. You need to work specifically on your limiters while doing the minimum to maintain your strengths. However, many people who have practiced individual sports in the past, may be thinking, “But if I don’t run, bike, or swim five times a week, then I will lose my edge.” Rest assured that you will maintain your sport-specific strengths and become a better triathlete if you work on your limiters.

This week we will be working on your limiters. Therefore, please bring your heart rate monitor to practice. 

March 4 – 10, 2014

Countdown to races!

Healthy Weight – Loss Guidelines!

A healthy weight for an athlete is about how you feel and perform, not just about how you perceive how you look or what the scale is telling you. It can be difficult in our society to keep a healthy perspective on weight. . The ideal has become more muscular and leaner than ever, while as a whole the population is gaining weight. Often the ideal portrayed in the media is  unhealthy and unrealistic and can only be attained through excessive exercise and overly restrictive eating.

Healthy weight loss starts with setting  realistic goal and avoiding quick, unbalanced, and extreme weight-loss approaches. Try to accomplish your goal in a reasonable amount of time and during the off-season for your sport. Let’s take a look at some sensible weight-loss guidelines.

  • Set a realistic body-composition and weight-loss goal.
  • Set a realistic calorie deficit
  • Remember that trimming no more than 200 to 300 calories daily may be the safest and most effective long-term weight-loss approach
  • Consume enough energy or calories so that you stay above a threshold that is considered too low an would result in a lowering of resting metabolic rate. 
For more information, please read, Sport Nutrition for Endurance Athletes, 3rd edition, page 195 – 199. 
Congratulations

Congratulations to all of the athletes who raced at Sprint in Virginia.

  • Sprint Distance
    • Luis Ortiz
    • Chester Cooper

Calendar

Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5 am 5:30 am 5 am 5:30 am 7:30 am 7:00 am
Location DTWN Aquatic Center DTWN Aquatic Center Lucky’s Lake 436 and Lee Vista
Sport Bike / Run Swim/Run Run Swim Swim / Run Bike / Run
Note Brick workout Brick Workout Tempo Speed Special Event Tempo Ride

Week of April 13 – 19, 2015

Countdown to races!

Swim – Use the HIPS – Lava Magazine

Properly rotating your pelvis is arguably the biomechanics factor most critical to success. Stabilizing and rotating through the core and spine creates initial momentum and puts the upper extremities in a position of mechanical advantage, allowing, for greater overall force output and efficiency form the movement. Swimming is not much different from baseball and golf in this way: in a ll of these sports, pelvic rotation initiates spinal rotation, followed by upper extremity action.

Please review this swim video for Wednesday’s swim drill:  https://youtu.be/KzfI8hZgdzE

Jono Van Hazel: https://youtu.be/s3HhNlysFDs

Week Schedule

Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:00 am OFF
Location: Aquatic Center DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Lake Minneola Brick
Sport
Swim
Bike/Run Swim Run Swim Bike/Run
Duration: 90 min 2 hours 90 min 90 min 90 min  2.5 bike followed by 90 min run

Save the Children

Hi guys!

I need 200 of my friends to donate at least $20 dollars to the foundation on my behalf. I need to meet my quota. So, don’t go out drinking this weekend and put up $20 dollars for the children.

This time around I need your help. As you all are aware we train for a cause and work hard at it. This time around I am doing it for the Children… literally.

So, I’m racing in this year’s IRONMAN in Woodlands, TX! By participating in this event, you already know that I am a serious athlete, because i have done 18 of them.

If you help me reach my fundraising goal, together we will help Save the Children provide life-saving, life-nurturing programs to children all over the world, including right here in the United States!
I need your help to reach my fundraising goal!

$100 can help stock a library for schools in the U.S.
$150 can help provide 3 goats to families in need.
$200 can help provide ready-to-use food to help save malnourished children.
$300 can help provide healthcare essentials to a school clinic serving hundreds of children in 35 schools.

Please support my participation in the 2015 Ironman Texas benefiting save the Children. I have made a commitment to raise at least $5,000, and I need your help to get there.

By clicking on the link below, you can visit my personal fundraising page to make your donation. Please click “Give Now” when you visit my page. If you prefer, you can mail your donation directly to me. Or copy paste: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf 

Thanks!

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS , USAW, and USATF & MS

April 1 – 5, 2015

Countdown to races!

  • St. Anthony’s – 3 weeks
  • Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015
  • Huntington’s Disease Triathlon – Club Championship – July 26, 2015

April 1 – April Fools Day

It is that time of the year in which everyone is going to be pranking each other. Therefore, be cautious of today at work and your training…. you don’t know what your friends have in mind.

Congratulations

Congratulations to all of the athletes who raced this weekend:

  • Judy Hill – 2nd place
  • Sincy Curl
  • Paul Ladzgins
  • Kelli Saul

Allergy Season

Don’t let pollen and mold keep you from training this spring.

At last-the warm days of spring! Time to put the bike trainer back in the attic, hit the open trails, and…sneeze.

For those with seasonal allergies, early-season training can be a challenge. Seasonal triggers like mold and pollen can create a host of symptoms: inflammation in the airways, runny nose, itchy throat, coughing and shortness of breath. Exercise adds to the stress placed on the airways, says Dr. Mark Millard, a pulmonologist at Baylor University Medical Center at Dallas and the Medical Director of the Martha Foster Lung Care Center.

Read more at http://triathlon.competitor.com/2014/02/training/outsmart-your-seasonal-allergies_94180#kMjg2Gywe4klCZUU.99

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

Easter

Location:

Aquatic Center

Downtown YMCA

Aquatic Center

Downtown YMCA

Aquatic Center

UCF Research Parkway

Sport

Swim

Bike/Run

Swim

Run

Swim

Bike/Run

Duration:

90 min

2 hours

90 min

90 min

90 min

2 – 3 hours