Week of October 1 – 7, 2018

Hello Team,

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

• Eric Deming
• Jerome Bareth
• Sincy Curly

Eric Deming was stung by a wasp at mile 100 on the bike and wasn’t allowed to finish the race. Jerome had a great race and so did Sincy! Make sure to congratulate them!

This is going to be a great week:

• Monday
  • Sport: Swim
  • Location: Aquatic Center
  • Time: 5:30 am
• Tuesday
  • Sport: Bike / Run
  • Location: Downtown YMCA
  • Time: 5:00 am
• Wednesday
  • Sport: Swim
  • Location: Aquatic Center
  • Time: 5:30 am
• Thursday
  • Sport: Bike / Run
  • Location: Downtown YMCA
  • Time: 5:00 am
• Friday
  • Sport: Swim / Bike Brick
  • Location: Aquatic Center
  • Please arrive at 5:15 am and set up your bike trainer so we can start at 5:30 am.
• Saturday
  • Breakthrough Brick
    • Ironman Athletes (Cozumel, Florida and Arizona)
    • Duration: 3hour 45 min bike / followed by a 2 hour run
  • Base Training:
    •  2 hour 30 min training ride
    • Run after bike: 30 min
• Sunday – Recovery Day
  • 45 min easy run
  • Recovery Swim – 1500 meters

Are you Racing Augusta? – Camp Details

If you are racing Augusta, and you are not in this list… please let me know ASAP.

Last Name	First Name	Age Group	Club Name	Division
Caminas	Ana	F65-69	Central Florida Tri Club	IV
Campbell	Lori	F50-54	Central Florida Tri Club	IV
Capps	Kim	F50-54	Central Florida Tri Club	IV
Dickson	Steve	M60-64	Central Florida Tri Club	IV
Freeman	Linda A	F45-49	Central Florida Tri Club	IV
Gray	David	M65-69	Central Florida Tri Club	IV
Grieb	Dan	M40-44	Central Florida Tri Club	IV
Ildefonso	Yara	F50-54	Central Florida Tri Club	IV
Mendoza	Carlos	M45-49	Central Florida Tri Club	IV
Nunn	James	M40-44	Central Florida Tri Club	IV
Sanders	Jason	M45-49	Central Florida Tri Club	IV
Smith	Patricia	F60-64	Central Florida Tri Club	IV
Sturgess	Jennifer	F50-54	Central Florida Tri Club	IV
Villar	Illeana	F40-44	Central Florida Tri Club	IV
Wolcott	Leslie	F35-39	Central Florida Tri Club	IV

The weekend training camp is going to be held on August 23 – 26, 2018. Please reserve your room at Hotels.com

The hotel we are staying in is at:

ECCO Suites – Augusta, Augusta

1062 Claussen Rd, Augusta, GA, 30907, United States of America, 800-491-6126

Room Rate: $94 – $99

Please book ASAP.

Agenda:

We are planning a camp for Augusta on August 23 – 26, 2018.
Arriving Thursday (Travel Day) – Dinner
Friday – Swim and Bike (56 miles)
Saturday – Bike (56 miles) and Run
Sunday – Long Run (Travel Day)

If you have any questions, please do not hesitate to contact me.

Your coach,

Coach Torres

Week of July 4 – 8, 2018

Hello Team,

Enclosed you will find the schedule for this week:

	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:00 AM	5:00 AM	5:30 AM	Group A: 5:00 am / Group B: 6:15 am	5:00 AM
Location:	DTWN YMCA	DTWN YMCA	Aquatic Center	Group A: Downtown YMCA / Group B: Research Parkway / UCF	DTWN YMCA
Duration:	1h 30m	2 hours Indoor	1h 30m	Long Brick	1h 30m
Sport:	Run	Trainer Session	Swim	Group: A: 3 hour bike / 45 min run / Group B: 3 hour bike / 45 min run	Run
Note:	Tempo Run	Please bring water and nutrition	Sprint work	Bring your nutrition and get ready to Rumble!	Long Run
		Note: Lucky’s Swim: There will be options to swim at Lucky’s Lake on Wednesday at 7:30 am.

There will be options to swim at Lucky’s Lake on Wednesday at 7:30 am.

Week of May 28 – June 3, 2018 (Memorial Day)

Enclosed you will find the schedule for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	7:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:30 AM	6:00 AM
Location:	Lucky’s Lake	DTWN	Aquatic Center	DTWN	Aquatic Center	Kilarney Staiton	DTWN YMCA – Optional
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike / RUN	Run
Duration:	3 crossing	2h	1h 30m	Track	1h 30m	3:30H / 30 MIN RUN	1h 30m

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

Run / Track – Thursday, April 19, 2018

Location: Downtown YMCA

Time: 5:00 am

Duration: 90 min

Weekend Update – March 2 – 3, 2018

Friday – Run / Open Water Swim 

• Location: Lucky’s Lake
• Time: 5:30 am
• Note: Run 30 min prior to swim and park outside Lucky’s house!
• Coach Torres will be riding out of the DTWN YMCA at 5:30 am towards Lucky’s Lake, swim two laps and ride back. If you will like to join him, please arrive 10 min prior to ride out so they can leave on time.

If you are going to swim at the Aquatic Center, here is the workout:

• Warm up:
  • 400 free / 200 kick
  • 6 x 50 drill with 15 sec recovery
    • Drill: Single arm fist drill – If you have a snorkel use it.
  • 100 easy pull
• Main set:
  • Endurance workout with a few pick ups
  • 10 x 100 as 75 mod / 25 tempo with 15 sec recovery . Keep the same time on all 10
  • 100 easy pull no paddles
  • 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
  • 100 easy pull no paddles
  • 10 x 50 as 25 mod / 25 tempo with 5 sec recovery . Keep the same time on all 10
• Cool down: 100 easy

Saturday – Two Options

Option 1:

• Best Damn Race
• Location: Downtown Orlando
• Time: 7:00 am

Option Two: 

• Saturday Ride
• Location: UCF Research Parkway
• Time: 7:00 am
• Follow out: 7:15 am
• Coach: Michelle Hill
• Duration: 2 hours – 2 hour 30 min
• Register link: https://www.facebook.com/events/1202413206528205/

Sunday – Lake Eva Park / Haines City Bike Course 

• Location: Lake Eva Park, Haines City
• Duration: 56 miles
• Park at the Public Library
• Arrive at 7:00 am  and roll out at 7:30 am
• Coach Dan and Jennifer
• Register at: https://www.facebook.com/events/176234963016779/

Saturday – Bike Trainer (Only 6 spots left)

Only six spots left for tomorrow’s bike trainer session. You must confirm via facebook at:

https://www.facebook.com/events/431167700631934/

It is gong to be cold in the morning. We are riding up to 3 hours.

Starting at 5 am.

12 th Annual CFL Tri Club Kick Off Meeting

Don’t forget Saturday, January 20, 2017 at 2:30 pm the CFL Tri Club annual kick off meeting at the Downtown YMCA (433 N. Mills Ave. Orlando, FL 32803)

 

Sommer Sports Discount

Hello Team,

Enclosed you will find the Discount code for the club:

CODE: CFTC012018

VALUE: 10% OFF

EXPIRES:  3/31/2018

 

This code is good for the first quarter of the year.  We review codes every quarter to ensure proper distribution.

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