Tag Archives: #education #training

Weekend of November 22 – 23, 2014

Countdown begins….!

  • Ironman Cozumel – 6 days left

IM Cozumel

The Ironman Cozumel team meeting/dinner will be held on Sunday at 6 pm. If you will like to join us, we will be meeting at

CARMEL

140 N Orlando Ave, Winter Park, FL 32789
(407) 513-4912

in Winter Park, FL to go over the last minute details of the trip.  The reason we are making this as a dinner, cause many of us won’t be here for thanksgiving. If you will be attending, please let me know.

 Weekend Schedule

Saturday

  • 7:00 am – Lee Vista and 436 – Starbucks
    • Cozumel:
      • 1 hour followed by a 20 min run.
        • Ride at Zone 2
        • Include 4 x 1 min accelerator every 20 min.
    • Base Training:
      • 2 hour ride followed by a 20 min run
        • Ride at Zone 2

Sunday

  • 6:00 am – Downtown YMCA – Run
    • 90 minutes

Week of November 3 – 9, 2014

Countdown begins….!

  • Rev 3 – Race Week
  • Ironman Cozumel – 3 weeks
Congratulations!

Congratulations to the following athletes on finishing Ironman Florida. It was a very tough day. The swim was cancelled and the temp was 44 degrees with gust of wind of 35 mph. Despite it being great running weather, it was a tough day on the bike. The athletes did an amazing job! I am very proud of all of them.

  • Steve Dixon
  • Kevin Bickley
  • Juan Velez
  • Anthony Rizzo
  • Marc
  • Mark – Lifeguard
  • Jacqui Kapinowski – Wheelchair Athletes
  • Jacob Sharff – Wheelchair Athletes

You are all aware that this week is Rev3 in Venice, FL; therefore, can’t wait to see everyone race.

Week Schedule  – Peak

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 – Tempo Run

Friday

  • 5:30 am – Aquatic Center YMCA- Swim
  • 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

  • 7:00 am – UCF Research Parkway
    • 3 hour bike followed by a 20 min run

Sunday

  • 6:00 am – Downtown YMCA – Run
    • 90 minutes

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

ADVcycles_logo-black copyNutrition 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:

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
NormaTec_Horizontal_Logo_w_R-(black-on-white)
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

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

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

August 16 – 17, 2014

Hello Team,

Enclosed you will find the breakdown for this weekend:

Saturday, August 16, 2014
Time: 6:30 am
Location: UCF Research Parkway
Sport: Bike / Run –  Brick
Breakdown:
    You will start off with a two mile run
         – Olympic Distance – 3 Rounds
            – Bike: 30 min bike as (10 min at Zone 1 / 10 min Tempo / 5 min threshold / 5 min easy
            – Run –  2 mile run as 1/2 mile easy / 1 mile tempo / 1/2 easy
        – Half – 4 rounds
        – Full – 5 rounds

Sunday, August 17, 2014
Time: 6:00 am
Sport: Run
Location: Downtown YMCA
Breakdown:
        – Olympic – 8 – 10 miles
        – Half – 12 – 14
        – Full – 14 – 16 miles (this is a long one. )

Make sure you bring appropriate nutrition and a great attitude. You won’t have anything extra to do. We want to focus on the run especially off the bike and on Sunday’.

Keep up the good work and I miss you guys so much!

Hector L Torres
Head Coach / Central Florida Tri Club

Week of July 28 – August 3, 2014

Hello Athletes, 

I hope you are all doing well when you receive this email.  Enclosed you will find the breakdown for this week and several articles that I will like for you to review prior to training.

 

Hydration

 

As you are well aware, the heat is cranking up and it won’t get cooler for a while. Therefore, it is very important to be on check our hydration. Many athletes make the common mistake on waiting till they are thirsty to start hydrating. That is a big mistake. When you are thirsty, that is a precursor that you are already dehydrated. Moreover, you need to weigh yourself prior to your long runs or bike rides so you can review what is your weight loss due to your sweat rate. If you lost 1 pound after a long run. That means, you need to hydrate 150% of what you have lost. In english now, as you lost 1 lbs of water that is equal, 16 oz, you will need to hydrate 24 oz. Now, many athletes will think that they just need to drink 24 oz of water…… wrong! You need to take in electrolytes as well. Take a nun tablet or a Gu brew after your bikes and runs so you can recover faster.

 

Congratulations to

 

  • Chester Cooper
  • Luis Ortiz
  • Michelle Hill
  • Michael Hill
  • Jeff Hill

 

Club Championship

 

The club championship is going to be held on August 23, 2014 in Clearwater, FL. You register at: https://www.racersignup.com/courage-to-tri/register/  Your participation is required, so we can showcase what the CFL Tri Club is made of…. we are a force in which we shall not be reckoned with. Therefore, please sign up.

 

Week Schedule

 

  • Monday
    • 5:30 am – Aquatic Center – Swim
  • Tuesday 
    • 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday 
    • 5:30 am – Aquatic Center
  • Thursday 
    • 5:00 am – Downtown YMCA – Run
    • 6:30 pm – Lee Vista and 436
  • Friday 
    • 5:30 am – Aquatic Center – Swim
    • 7:30 am – Advanced Cycle – Bike Ride
  • Saturday
    • 6:30 am – Kilarney Station
      • Duration: 3 hours followed by a 20 min run
  • Sunday
    • 6:00 am – Downtown YMCA – Run