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

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.

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

Nutrition 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:

• M – F: 10:00 am – 6:00 pm
• Sat: 12 n – 6 pm
• Sun: 12n – 4 pm

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

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

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

Wednesday – Swim Workout

Enclosed you will find the swim workout for today:

Warm up:

• 200 Free
• 200 pull
• 200 kick with board
• 6 x 50 as 25 Serape Drill / 25 Free with 15 sec Recovery.

Main Set:

2 x

• 500 pull with paddles at tempo pace with 30 sec recovery
• 5 x 100 on 2 min at race pace effort
• 1 min recovery

Cool down:

• 200 choice