Tag Archives: downtown

Thursday – Track

  • Location: Downtown YMCA
  • Time: 5 am
  • Duration: 90 min

Monday – Swim

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

  • Julie Gennarino
  • Julian Perez
  • Maria F Tondolo
  • Jerome Bareth
  • Dan Grieb
  • DAVID Berlant
  • Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice

OFF Season – Block Schedule

Hello Team,

I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

  • Quincy Collins
  • Judy Hill
  • David Berlant
  • Dan Grieb
  • Yara Idelfonso
  • Julian Perez

I am very proud of all of you.

Block Training

We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

  • Run Block
    • Nov 13
    • Nov 21
    • Nov 28
  • Bike Week
    • Dec 5
    • Dec 12
    • Dec 19
  • Swim Week
    • Dec 26
    • Jan 2
    • Jan 9

Schedule

You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

Mon Tue Wed Thu Fri Sat Sun
Time 5:20 am 5:00 am 5:00 am 5:00 am OFF 7 am 6:30 am
Location Aquatic Center Downtown YMCA Downtown YMCA Downtown YMCA Lee Vista / 436 Downtown YMCA
Sport Swim Bike/Run Run – Stamina Run – Endurance Bike/Run Run – Tempo
Duration 75 min 2 hours 90 min 90 min 2 – 3 hours 75 min

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

  • Monday
    • 5:00 am
    • Downtown YMCA
    • Two Options
      • Option 1: Bike Ride 2 hours – You will need lights for the ride
      • Option 2: Swim workout
  • Tuesday
    • 5:00 am
    • Downtown YMCA
    • Bike / Run
    • Duration: 2 hours
  • Wednesday
    • 5:00 am
    • Downtown YMCA
    • Swim
  • Thursday
    • 5:00 am
    • Downtown YMCA
    • Run Track
  • Friday
    • 5:00
    • Downtown YMCA
    • Swim
  • Saturday
    • 6:30 am
    • Killarney Station
    • Duration: 3 – 4:30 hours
  • Sunday
    • 6:00 am
    • Clay Road
    • 14 – 16 miles

Weekend Update – July 22 – 24, 2016

Hello team,

I hope you are all having an amazing day. Enclosed you will find the weekend update:

  • Friday, July 22, 2016IMG_2906
    • Aquatic Center on International Dr.
    • 5:30 am
    • Swim
  • Saturday, July 23, 2016
    • UCF Research Parkway
    • 6:30 am
    • Bike / Run
      • UCF Group: 2:30 hours
      • Dtwn Group: 4:30 hours – There will be a group out of the Downtown YMCA leaving at 5:00 am towards UCF. You will need lights!image
  • Sunday, July 24, 2016
    • Clay Road
    • 6:00 am
    • Run
      • 1 lap or 2 laps

Week of May 31- June 5, 2016

Hello team,

Congratulations to

  • Luis Ortiz
  • Luis Ortiz Sr.
  • Chester Cooper
  • Vanessa Bello
  • Juan Gutierrez

As you are aware, this weekend, we have a local race in Clermont, FL. Sommer Sports first Summer Tri Series and it is important that we have good representation at this race. Therefore, I encourage everyone to register for this race and wear your New or Old uniforms at this race.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:30 am 6:30 am
Location: Aquatic Center  DTWN Aquatic Center DTWN Aquatic

 Center

Clermont Sprint  UCF Research Parkway
Sport: Swim Bike/Run Swim Run   Swim Swim/Bike / Run Bike 
Duration: 1h 30m 90 min bike /30 min run 1h 30m

 

12 – 14 mi 1h 30m Race Sprint / 90 min bike post race 3 – 4 hours 

Quote of the Week!
It never gets easier, you just get BETTER!

Club Races!

April 9 – 10, 2016

Hello Team ,IMG_0728

As you are aware that this weekend is Haines City, many of our athletes will be racing. Therefore, you will see the breakdown for those who are racing and for those who are not.

Saturday

Athletes racing Haines City

  • 15 min swim / 30 min bike / 15 min run
    • Include 4 x 30 sec accelerators throughout the main set with 1 minute recovery in between.

Athletes Not Racing Haines City

  • Location: Kilarney Station
    • 7:30 am
    • Duration 2:30 hours with a 30 min run
    • Bike description:
      • Warm up
        • 20 min easy at zone 1
        • 5 x 30 sec build with 90 sec easy
      • Main Set:
        • 3 x 25 min at 85 – 90% with 20 min at Zone 2 (75 – 77% of Functional Threshold power.)
        • 15 min at Zone 2 – (get ready for the run)
    • Run
      • 5 min easy
      • 20 min at Tempo Pace (85 – 90% of Threshodl) with 20 sec walk every mile
      • 5 min cool down

 

Week of April 4 -10, 2016

Good morning team,

Congratulations to all of the athletes race this past weekend.

  • Judy Hill
  • Hector Torres

Haines City 70.3

As you are aware, we have many athletes that are racing this weekend in Haines  city. Therefore, it is important that we have a presence. The race is going to be on Sunday morning at 7 AM. If you can, please  go out and cheer your teammates.  We will have our tent out there.

Schedule

  • Monday – Aquatic center – swim – 5:30 am
  • Tuesday – Downtown – bike/run – 5:00 am
  • Wednesday – Aquatic center – swim – 5:30 am
  • Thursday – Downtown – Run – 5:00 am
  • Friday – Aquatic center – swim – 5:30 am
  • Saturday – Lucky’s lake – TRI Pre Race 20/20/20 -7:30 am
  • Sunday – Haines City -7:30 am

March 1 – 6, 2016

Hello team, 
 
This is a breakthrough week. Therefore, it is important for us to nail down your paces and your nutrition.

Week Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer / Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim/Tempo Run – Downtown YMCA – 5:00 am
    • We are swimming for 1000 meters and then meeting at the front to for a 80 min run.
  • Thursday – Bike Trun/Run – Downtown YMCA – 5:00 am
  • Friday –  Swim – Downtown YMCA – 5:00 am (Please arrive on time as it is a very long swim and we will be lining up with paces.)
  • Saturday – Breakthrough Brick workout – 3 hours 30 min
    • 2 1/2 hour bike followed by a specific 1 hour run.
  • Sunday – Downtown YMCA – Optional 6:30 am
    • 90 minutes
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Weekend Update October 24 – 25, 2015

Hello Athlete,
There is a game at UCF this weekend. Therefore, we are changing the schedule due to tailgating parties.
Workout Update
This is a friendly reminder of our weekend workout.
Saturday, September 26, 2015
Group Training

Location: Lee Vista and 436 (Starbucks)

Time: 7:30 am

Description: Bike / Run

  • 3 – 4 hour ride
  • 20 min run

Sunday, September 27, 2015

Run – On your own

Duration: 110 min

Description:  Walk 20 sec after each mile. Effort: Aerobic

Train safe!

Sincerely,

Hector L Torres
Head Coach / Central Florida Tri Club
Cell: 321-443-0073
Central Florida Tri Club
Orlando, FL 32801
Run Quotes:
“We all have dreams, in order to make dreams come into reality. It takes an awful lot  of determination dedication, self-discipline and effort.”
 Jesse Owens
 Olympic Gold Medalist Runner