Tag Archives: fun

Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

  • 300 Free
  • 500 Kick with fins
  • 200 Free
  • 3 x 100 build with 20 sec recovery

Main Set:

  • 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 100 kick
  • 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery

Cool Down:

  • 4 x 50 as 25 catch up drill / 25 Free
  • 100 kick
  • 100 Free

 

Week of Feb 20 – 26, 2017

Hello team, 
The training is paying off …. your commitment to training is key to your success. Which means, you better start showing up to training.  Enclosed you will find the schedule for this week and the countdown of the races that are coming up.
Races
  The 2017 Club Regional Championship is going to be held in Clermont on March 17 – 19, 2017. It is very important that we represent the hard work we have done for the years.
You can register at www.sommersports.com
You have the following races you can register for:
  • Saturday
    • Sprint or Half
  • Sunday
    • International Distance Triathlon: 1.5K Swim, 40K Bike, 10K Run
    • International Distance Aqua Bike: 1.5K Swim, 40K Bike.
    •  International Distance Duathlon:  5K Run, 40K Bike, 10K Run
I hope you register.
Team Cohesiveness 
We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends.  We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size:
Week Schedule
  • Monday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Tuesday
    • Downtown YMCA
    • Time: 5:00 am
    • Sport: Bike Trainer / Run
  • Wednesday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Thursday
    • Downtown YMCA
    • Time: 5:00 am
    • Sport: Run – Tempo
  • Friday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Saturday
    • Group A
      • Clermont – Kilarney Station
      • Time: 7:00 / 7:15 am Roll out
      • Duration: 3 hours
  • Sunday
    • Group A
      • Downtown YMCA
      • 6 am
      • Duration: 10 – 12 miles
Social Media! 
 We are growing our social media presence; therefore, please use the following hashtags and link our sponsors. Please copy and paste the following hashtags:
 #imcozumel #ntrecovery #bestbikesplit #garneau #liveyourdream #nopainnogain #quintanarootri @quintana_roo_tri @ntrecovery @baseperformance @cfltriclub @advancedcyclespr @ironmantri @usatflorida @rudyprojectna @zootsports @rokasports #breakinglimits @outgamesmiami @gaygames #gaytriathlete #glbt #gayrights #equality #workhardplayhard @proformsupplements #proformsupplements #hyletenation @hylete #imsouthafrica #cfltriclub #freshlegsfaster @hyletenation @hylete @outgamesmiami #40racesbefore40 #orlandostrong #orlandopride

@basesalt @baseperformance

Happy New Year!

Hello Team,

I hope you all had an amazing New Years! Now it is time to get your resolutions in writing.

  • Step #1: What are your goals?
    • Write them down in a piece of paper and put them in your fridge.
    • How are you going to achieve them?
    • Are you going to do it alone? (You know for a fact that you need someone to hold you accountable.)
    • Stop making excuses!!!!
  • Step 2: Are you motivated and dedicated?
    • You might have signed up for a race cause you got motivated cause your friends signed up for it! However, it takes dedication to take the training in. So, take your calendar aside and schedule  your training in.Don’t let anything get in the way!
    • Talk with your coach to go over on what is realistic and expectations in reference to training.
    • Are you motivated enough to clean up your eating habits!
  • Step #3: You eat to train, you don’t train to eat!
    • You are not a dog! So, you don’t have to reward yourself with food!  Make wise choices!
    • Cut the crap out of your life! No more excuses!

Swim Clinics

We will be  hosting a progression of swim clinics.  The Swim Clinic will be held at the Downtown YMCA.  You will need to bring your swim suit, goggles,  pull bouy, fins and paddles.  Only the first 25 athletes will be registered for the clinic. If there is more than 25 people who register, you will be placed on a waiting list. You will need to attend all clinics as this is a progression course. If you cannot commit to all clinics, you will not be added to the list. This is geared to all level of athletes. This will be held on the following dates:

  • January 7, 2016 – 2 pm
    • Module 1: Introduction to Swimming (Breathing, Floating, Kicking)
  • February 11, 2016 – 2 pm
    • Module 2: Gliding and Breathing – A
  • February 18, 2016 – 2 pm
    • Module 2: Gliding and Breathing – B
  • March 4, 2016 – 2 pm
    • Module 3: Hand movement and Stroke – A
  • March 11, 2016 – 2 pm
    • Module 3: Hand and Leg Coordination

Register at: https://docs.google.com/forms/d/e/1FAIpQLSf5FiGaHTT2Utwbua8Fh7QDymkXY8ybNM6wGkrbgbY0OeajWw/viewform?usp=send_form

Schedule

Time

Location

Sport

Coached

Monday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Tuesday

5:00 AM

Downtown YMCA

Bike

Coached

Wednesday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Thursday

5:00 AM

Downtown YMCA

Run

Coached

Friday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Saturday

7:30 AM

Lee Vista / 436

Bike / Run

Coached

Sunday

6:00 AM

Downtown YMCA

Long

Non Coached

The swim workouts will be posted the day prior to the workout. Please print it out and bring it with you.

Week of October 24 – 30, 2016

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

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 min

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

Week of October 19 – 25, 2015

2016 Triathlon Season 
Is it the adrenaline rush of the finish line? The discipline and structure of training? Or the sense of community you feel from fellow triathletes? Maybe it’s a little bit of everything that makes triathlon so indescribably addicting.

Whatever your reason, we’re giving you one more! Make a decision in 2016 on what races you want to do. If it is a Olympic Distance or up to an Ironman Distance, now it is the time to start building your strengths and weaknesses!

Many athletes from the club have races towards the end of the year and may others have started doing their Marathon training. If  you need guidance on how to plan your training and how does the club can help, please reach out to me.
Calendar 
Enclosed you will find the breakdown for this weekend:
Next weekend is the Great Clermont Triathlon, so many roads will be closed in Clermont. Therefore, we are going to be riding out of UCF this upcoming weekend again.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
7:30 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Track
Swim
Bike/Run
Note
3:30hr – 4 ours / 20 min run
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
UCF Research Pkwy

Holiday Party!
The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
1900 Temple Drive
Winter Park FL 32789
Mark your calendars cause we are going to have a blast.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Week of September 28 – October 4, 2015

Congratulations!
Congratulations to all of the athletes who raced this past weekend:
  • Augusta 70.3
    • Dan Samatulski
    • Andrew Carroll
    • Martha Centeno
    • Melissa Daly
    • Michael Melton and Kyle Coon
    • Gerard HubbardIMG_2113IMG_2114
  • Ironman Chattanooga
    • Sincy Curley
    • Trent smith
  • Hutchinson Island Triathlon
    • Bill Freyer
    • Jose LopezIMG_2112
    • Hector Torres
  • Six GapsIMG_2107
    • Tim Boyd
    • Jennifer Hogan
    • Jay Strates
    • Sean McEntee
    • Karen Bhilar
I have been coaching for 13 years, and each time I see an athlete cross the finish line it brings me great joy of their accomplishments. As Coach and an athlete, I could understand the inner battles that we have when we are in the battlefield of race day. Therefore, keep on the good work and fighting out those inner wars that we have within ourselves.  Keep up the good work!
Calendar 
Enclosed you will find the breakdown for this weekend:
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
7:30 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Track
Swim
Bike/Run
Note
2:30hr – 3 hours / 20 min run
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
UCF Research Pkwy

CFL Tri Club Weekly Update – September 14 – 21, 2015

Shut up in There! What really goes in your head while you are running?
The difference between a good run and a crummy one begins in your brain. If you believe a workout will be tough or if you focus on feelings of boredom or fatigue, your body will follow your mind, making it more difficult to have an enjoyable outing. The good news is this mechanism works in revers, too. If you can catch yourself in the act of negative thinking, it’s possible to turn your mind – and your run – around.
Have you hear the following voices in your head:
  • The whiner: “I can’t believe how much long I have to run.” Focus on the next walk break or the next run segment. Look forward to the next tree or benchmark.
  • The Inner Lazy Man: “I’m too tired.” Try repeating positive self talk.
  • The Inner Snail: “I’m too slow.” If you don’t push yourself, you won’t get faster.
Other runners may be doing speed work and working harder than you. Use that as your inspiration. Feed off their energy and pick up the pace a bit. Literally! In other words show up to practice!
Calendar 
Enclosed you will find the breakdown for this weekend:
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
7 am
OFF
Sport
SWIM
Bike trainer / Run
Swim
Long Run
Swim
Bike / Run
Note
2 – 4 hours
Location
Aquatic Center
Dtwn
Aquatic Center
Dtwn
Aquatic Center
Kilarney Station
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

August 17 – 23, 2015

Congratulations to all of the athletes who raced this past weekend at Timberman 70.3:

  • Zachary Sinnott
  • Grant Sinnott

I am proud of you. Your hard work has paid off!

Power Play

I always love reading an article when it explemplifiues and supports what I preach.  If you’ve ever sprinted to the finish of a 5k, you understand the importance of fast-twitch muscle fibers (even if you wouldn’t use those exact words). The power short bursts of speed, and an excellent way to develop that strength is with plyometric exercises, such as box jumps, jump squats and high skips.

Runners who tackle longer distances or who never race at all also benefit from these challenging exercises.  At the end of a long run or race, when slow-twitch muscles become fatigued, well trained fast-twitch muscles can take up the slack, allowing you to run longer. Therefore, when you’re coach tell you to do a specific exercise. Do it!

Calendar 

Enclosed you will find the breakdown for this weekend:

Mon Tue Wed Thu Fri Sat Sun
Time 5:30
am
5 am 5:30 – 6:50 am 5 am 5:30 – 6:50 am 8 am 6:30 am
Sport Swim Bike trainer / Run Swim Long Run Swim / Speed Brick Run
Note Brick Repeats Tempo
Location Aquatic Center Dtwn Aquatic Center Dtwn Aquatic Center Lake Louisa State Park Dtwn

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.