Wednesday – Run (Track)

Location: DTWN YMCA

Coach(es): Michelle and Dan

Time: 5:00 am

Meet at the YMCA and then we will head to the track.

Please bring water and nutrition

Wednesday – Run

Location: DTWN YMCA

Time: 5:00 am

Meet at the YMCA and then we will head to the track.

Please bring water and nutrition

Week of May 13 – 20, 2018

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

• Laura Minns
• Wynn McFarlin
• Jennifer Sturgess
• Anna Emery
• Lina Miller
• Angel Rosario
• Jerome Bareth
• Julian Perez
• Eric Deming
• Jose Lopez
• Illeana Villar
• Gustavo Navas

I am very proud of all of you! You did a great job!

Enclosed you will find the schedule for this week:

	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	6:00 AM
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic Center	Advanced Cycle – Lee Vista / 436	DTWN YMCA
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike / RUN	Run
Duration:	1h 30m	2h	1h 30m	Track	1h 30m	2:30H / 30 MIN RUN	1h 30m

March Social Event – March 23, 2017

Join the CFL Tri Club for our monthly social. Leave your triathlon gear, running shoes, bike and swimsuit at home. It is going to be located at Dexters in Thorton Park at 5:30 pm.

Location: Thorton Park , 808 East Washington St. Orlando, FL

Time: 5:30 pm

RSVP at: https://www.facebook.com/events/1859545924265801/ 

Monday – Swim

Focus on taking your time on your drills. Don’t rush through them.

Warm:

• 200 Free
• 4 x 50 build 65 – 90% with 15 sec recovery 0
• 2 x 100 kick with board at 70 – 75% with 10 RI
• 100 Easy

Main Set:

• 5 x 150 as 50 Mod/ 50 Fast / 50 MOD with 20 RI
• 5 x 150 Pull at 85% with 20 RI
• 4 x 100 as 25 MOD / 50 Fast / 25 MOD with 20 RI
• 4 x 100 Pull at 85% with 20 RI
• 4 x 75 as 25 MOD / 25 Fast / 25 MOD with 20 RI
• 4 x 75 PULL  at 85% with 20 RI

Cool down:

• 100 choice

Run after bike:  30 min easy

 

 

Easter Weekend Update – April 4 – 5, 2015

Hello Team,

Enclosed you will find the update for this weekend:

Saturday, April 4, 2015

Option A:

• Time:  6:00 am
• Location: Tri peak Athlete – 617 Virginia Dr. Orlando, FL 32803
• Duration: 4:30 hours
• Note: We will meet the group at Research Parkway at 7:30 am
  • Gps address:  12501–12599 Research Pkwy, Orlando Florida 32826

Option B:

• Time:  7:30 am
• Location: UCF Research Parkway – 12501–12599 Research Pkwy, Orlando Florida 32826
• Duration: 2:30 – 3:30 hours
• Note: Please bring appropriate nutrition and hydration

Sunday, April 5, 2015 – Easter Day OFF or

Sunrise Easter Service – 7:11 am

6645 LAKE CANE DRIVE, Orlando, FL 32803

Easter Sunrise Service 7:10 am. Get there early
Easter Swim at 7:45 am
Pancake Breakfast 7:45 to 10:45 am.

FOR THE BREAKFAST, we’ll have PANCAKES, EGGS, Bacon, Sausage, JUICES, assorted fresh fruit, coffee and sweet rolls and bagels.
******************************************************************
HELP NEEDED
WE NEED VOLUNTEIRS TO HELP WITH PARKING, SERVING, CLEANUP, AND MORE AT THE EVENT

HELP NEEDED AT 6:15 AM Saturday, April 5 TO SET UP TABLES AND CHAIRS for the pancake breakfast.

····················································
SWIMMERS
If you signed a waiver any time in the past, you do not have to sign another one. We will have the buoys out, so swim to the left of the buoys to prevent head on collisions.

TODAY’S Water 75°
Air Temperature NEAR 70°
Hot Tub WORKING

Hector L Torres

Head Coach / Central Florida Tri Club

Christmas Week – December 22 – 28, 2014

Countdown to races!

• IM 70.3 Puerto Rico – 82 days
• IM 70.3 Haines City – 112 days

Holiday Schedule! 

The Downtown YMCA has a revised schedule due to the holidays. Please review:

• Christmas Eve – 12/24
  • 5 am – 3 pm
• Christmas Day – 12/25
  • Closed
• Day after Christmas – 12/26
  • 7 am – 7 pm
• New Year’s Eve 12/31
  • 5 am – 4 pm
• New Year’s Day
  • 7 am – 5 pm

As the YMCA has a set schedule for the Holidays, please review the Tri Club Schedule.

Week of Schedule

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

• Christmas Day – OFF

Friday

• 7:00 am – Downtown YMCA – Run

Saturday

• 7:30 am – Killarney Station – Clermont
  • Hill Repeats
    • 2 hour ride followed by a 20 min run
      • Ride at Zone

Sunday

• OFF

2015 CFL Tri Club Kick Off Meeting – Save the Date

When: January 10, 2015 – 9 am

Location: Downtown YMCA

433 N. Mills Ave.

Orlando, FL 32803

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.

For more information: 321-443-0073

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

Weekend of September 13 – 14, 2014

Chamois Butter – Athlete’s Best Friend

Triathletes need comfort while aboard their tri bikes. This isn’t an oh-by-the-way message. It’s a “we-need-comfort-now!” message.

From the name you can figure out it’s a cream that goes on your chamois. But why? And does it really go on the chamois? Do we even use chamois today? But we still need chamois cream?

It’s time to answer these questions and more! Let’s get past all the myths and folk lore, and get into some practical tips and real advice on how and why to use this cream…

What the heck is a chamois?

When it comes to cycling, the chamois is the piece of padding found in bicycling shorts, with the purpose of providing increased comfort for long days in the saddle.

The name comes from the olden days when this pad was actually made from chamois cloth, a type of sheepskin leather. Today, most shorts feature a synthetic chamois, usually made of foam, gel, and/or microfiber cloth. It serves the same purpose but is cheaper and easier to maintain.

It is pronounced “shammy” or “sham E.”

Where does the chamois butter come in?

For a real leather chamois, you used to need chamois butter to condition it. It’s like how you have to oil a leather baseball mitt to break it in and keep it pliable. You would apply the cream to the chamois itself, or else it would stiffen up after it was washed and dried.

These days you don’t technically need any sort of chamois butter since a synthetic chamois will remain soft and pliable on its own.

Advance Cycle is carrying this great new product in which it is a must have. It is called Morgan Blue.

Morgan Blue Soft Chamois Cream is an excellent choice and the large tub lasts for simply ages.

 

That said, the cream has a low viscosity which means it a little tricky to apply. It’s best suited for those who prefer to lather the padded insert of their shorts, rather than applying it directly to the skin. Trying to do that can easily result in spillage.

Once you’ve got your shorts on though, the cream does what it sets out to do, prevent saddle sores and general chafing from hours in the saddle. It does seem to last longer than other creams I’ve tested in the past, and doesn’t seem to get washed away quite so quickly like some.

The cream contains Saint John’s Wort oil, olive oil, sunflower oil and rosemary oil with natural vitamin E and herbal extract. Morgan Blue claims it prevents saddle sores, chafing wounds and skin irritation, and my testing certainly seems to back this up. I’m not a particular fan of chamois cream, but when riding big miles on consecutive days it does boost comfort enough to make it worth using, and this chamois cream has constantly impressed.

Weekly Schedule

• Saturday – September 13, 2014
  • Location: UCF Research Parkway – Daytona Beach
  • Duration: 3 – 5:30 hours
  • Description:

• There will be group group leaving out of Tri Peak Athlete at 5:30 am. Make sure you bring lights.
• Warm up: 20 min at cadence of 90 rpm
  • Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
  • Total Warm up: 35 min
• Main Set:
  • Olympic: 4 x 25 min at 95% with 10 min at 70%
  • Half: 4 x 25 min at 90% with 20 min at 70%
  • Ironman:
    • 4 x 30 min at 85 – 90% with 15 min at 70%
    • 1 hour at 70 -75%
    • 3 x 10 min at 90% with 10 min at 70%
• Cool Down:
  • The last segment of your set will be your cool down. Then get ready for your run.
• Run After the bike: 30 min

• Sunday – September 14, 2014
  • Location: Downtown YMCA
  • Duration: 90 min
  • Description:

• Olympic: 8 miles at Zone 2 walk 20 sec every mile
• Half: 10 miles at Zone 2 walk 20 sec every mile
• Ironman:  Will discuss on Sunday morning. Please bring enough hydration and nutrition for 90 minutes.

Keep up the god wok and I’ll see you in the morning. 

Hector L Torres

USAT Lv 2, USAC Lv 2, USAS and USATF & MS 

USA Triathlon Florida Region Chair

Florida Paratriathlon Development Coordinator

617 Virginia Dr.

Orlando, FL 32801

P: 321-443-0073