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

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 www.cfltriclub.com 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 Hubbard
• Ironman Chattanooga
  • Sincy Curley
  • Trent smith
• Hutchinson Island Triathlon
  • Bill Freyer
  • Jose Lopez
  • Hector Torres
• Six Gaps
  
  • 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.

Jule 13 – 19, 2015

Congratulations to:

Connor and Jamie Lynn! Thank you to all of the Tri Club members that were there to support them on this special day.

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

• Luis Ortiz – Great Comeback – 1st Place
• Kevin Bickley – 1st Place
• Connor Van Elswyk – 1st Place
• Trent Smith
• Giovanny Cabrero – 2nd place Age Group
• Jay Strates – 2nd Place
• Chester CooperGary Olson
• Jennifer Hogan – 2nd Place
• Jack Finucan
• Vicky Quintanillas – 1st Place
• Jamie Lynn McGuinness
• Sincy Curly
• Quincy Collins
• Kyle Coon – 2nd Place
• Michael Melton
• Sean McEntee
• Carlos Melendez
• Ana Howard
• Andrew Kittsley
• Melissa Daly
• Larry Nuosce
• Lenny Debler

Club Regional Championship – July 26, 2015

• Huntington’s Disease Triathlon – http://www.huntingtonsdiseasefl.org
  • Everyone must race!
  • Distance: 
    • Sprint (.25 mile swim, 14 mile bike, 3 mile run)
      [view map]
      Olympic (.7 mile swim, 21 mile bike, 6 mile run)
      [view map]
  • Hotels to stay in:
    • Holiday Inn Express & Suites Kendall

      2.5 stars (4.5 miles north of race site, but an easy 10 minute drive) this is just south of a very affluent area of Miami

      13475 s.w. 131 street, Miami, FL, 33186,

      La Quinta Inn & Suites Miami Cutler Bay

      2.5 stars (2.8 miles south of race site, and about a 7-8 minute drive) This is across the street from Cutler Mall

      10821 Caribbean Blvd, Cutler Bay, FL, 33189

We have a reputation to uphold; therefore it is important that we race and keep undefeated. 

Calendar 

Enclosed you will find the breakdown for this weekend:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:30 am	5:00 am	5:30 am	5 am	OFF	7:45 am	6:00 am
Location	Aquatic Center	Dtwn YMCA	Aquatic Center	Dtwn		Lucky’s Lake	DTWN
Sport	Swim	Bike/Run	Swim/Run	Long Run		Swim/Bike/Run	Tempo Run
Note	Endurance	Muscular Endurance	Bring your running shoes	Long		Breakthrough Brick – 2 hours	Aerobic

Sponsors

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

Weekend of July 11 – 12

ountdown to races!

• Clermont Sprint Triathlon – July 11, 2015
  • Everyone must race!
  • Distance: 
    • Sprint Triathlon: 440 yard Swim, 11 mile Bike, 5K Run
    • Super Fun Sprint Triathlon: 200 yard Swim, 8 mile Bike, 2 mile Run
  • www.sommersports.com 

tClermont Sprint Triathlon. We are also going to have a club cook out and picnic.  Also, keep in mind that the race is starting 15 min before schedule. We want to have as much representation as possible.

BBQ and Cookout! I will make an announcement this morning and ask  to who can bring what to the picnic. Please bring your family as we can literally get in the water this time.

Calendar 

Enclosed you will find the breakdown for this weekend:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:30 am	5:00 am	5:30 am	5 am	6:30 am	6:00 am	6:00 am
Location	Aquatic Center	Dtwn YMCA	Aquatic Center	Dtwn	Lucky’s Lake	Clermont Race	DTWN
Sport	Swim	Bike/Run	Swim/Run	Run	Swim	Swim/Bike/Run	Long Run
Note	Endurance	Muscular Endurance	Bring your running shoes	Long	Open Water	Race	Aerobic

Sponsors

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

June 30 – July 5, 2015

Countdown of the races

• Clermont Sprint Triathlon – July 11, 2015
  • Everyone must race!
  • Distance: 
    • Sprint Triathlon: 440 yard Swim, 11 mile Bike, 5K Run
    • Super Fun Sprint Triathlon: 200 yard Swim, 8 mile Bike, 2 mile Run
  • www.sommersports.com 
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org

Racing your training….not good!

Many athletes are hitting great numbers while running or biking! However, when it comes race day you try to hit the same pace and power output… you just can’t get there.

While training should challenge you, it’s not meant to test you in all of the same ways that racing does.  If it does, you are racing not training. And if you race in training eventually you’ll plateau and won’t be able to match your best practice performances on race day.

The athlete can be pushing themselves too hard in the training, pushing for faster times to show they are in greater and greater race shape. But, many athletes can be racing the training and on race day, they can race flat, tired and unable to come anywhere close to what their training suggested.

Therefore, it is very important to follow your paces during training and don’t be going to hard.  As you approach your next big race, don’t leave your race in training.  Make racing special by saving your best efforts for race day.

 

Calendar 

Enclosed you will find the breakdown for this weekend:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:30 am	5:00 am	5:30 am	5 am	5:30 am	6:30 am	6:00 am
Location	Aquatic Center	Dtwn YMCA	Aquatic Center	Dtwn	Aquatic Center	Kilarney St	DTWN
Sport	Swim	Bike/Run	Swim/Run	Long Run	Swim	Bike/Run	Run
Note	Endurance	Muscular Endurance	Bring your running shoes	Aerobic	Speed	Tempo	Speed

Week of June 12 – 14, 2015

Countdown to races!

•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org
• Clydesdale and Athenas National Championship – June 14, 2015
  • http://www.usatriathlon.org/events/usat/2015/06/clydesdale-and-athena-national-championships.aspx
• Six Gap Century Ride – September 27, 2015
  • http://www.6gap.com/index.php/the-rides/three-gap-fifty 
  • We are going to be doing a group trip for the Six Gap as a team. Please go ahead register and let me know.  

Congratulations!

 

Pineapple Man

• Michelle Hill
• Michael Hill
• Patricia Smith
• Leslie Wolcott
• Wynne McFarlin
• Kathy Palazzo
• Kyle Coon
• Kim Capps
• Shannon Sakarati
• Michael Melton
• Jennifer Sturgess
• Steve Dickson

Clermont Sprint – 1st Series

• Connor Valenswink
• Jamie Lynn
• Marco Cortes
• Dave Kunz
• Sincy Curley
• Chester Cooper

Escape of Alcatraz

• Jennifer Hogan

Calendar 

Enclosed you will find the breakdown for this weekend:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:30 am	5:00 am	5:30 am	5 am	5:30 am	6:30 am	OFF
Location	Aquatic Center	Dtwn YMCA	Aquatic Center	Dtwn	Aquatic Center	Kilarney St
Sport	Swim	Bike/Run	Swim/Run	Run	Swim	Bike/Run
Note	Endurance	Muscular Endurance	Bring your running shoes	Speed	Speed	Tempo

Sponsors

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

Six Gap Century Ride

Coming on September 27, 2015 and taking place in Georgia’s Premier Cycling Venue, the Six Gap Century & Three Gap Fifty boasts many of the same roads and mountain climbs as the elite Tour de Georgia. Come ride the Ride of the Pros!

The Six Gap Century’s ultra challenging route takes you up and down six of the steepest climbs in the North Georgia Mountains. Test your stamina with more than 11,200 feet of vertical climbing over the 104 mile course. Elevations for the six gaps in this ride range from 1,400 feet to 3,460 feet. The toughest climb, Hogpen Gap, will test even the strongest riders, averaging a 7% grade for seven miles, with sections as steep as 15%.

100 miles. 11,200 vertical feet. 3,000 friends.

There will be three distances:

• Six Gap
• Three Gap (50 miler)
• Valley (35 miler)

So there are rides for everyone. Bring the family and make it an event.

Register at:

http://www.6gap.com/index.php/the-rides/valley-ride

Accommodations: 

http://www.georgiamountainhideaways.com/Rental_Info.html

Trip duration:

Arrive September 26, 2015 and Depart September 27, 2015