Tag Archives: group

Week of July 4, 2014

Achieve your personal best! 

There are several tips on how to pace yourself during a race. Do not over exert yourself on the swim, cause you are not going to win it in the swim… but you will lose it on the swim if you are way back.  On the bike, if you have a power meter, follow your power output. If you over exert yourself, you will be depleted when you get to the run.  When it comes to long course racing, these are my recommendations on the run:

  1. Hold Back! Running the second half of a race faster than the first is a smart pacing strategy. To pull it off, resist the urge to go guns blazing at the start. Be patient, and run a pace that’s 10 to 20 seconds slower than your goal.
  2. Find your happy place. Use the middle part of the race to find your rhythm and gradually work up to goal pace by the halfway mark. If you slow down at a water stop, gradually return to your race pace.
  3. Unleash the inner beast! Tap into the energy you conserved earlier to unleash the beast for a kick to the finish. You’ll gain confidence gliding past others doing the “survivor’s shuffle.”

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the

Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

Awards for the Top 3 clubs

 

Use Discount Code:  FLCLUB10

Week Schedule

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Clermont Sprint Race – July 12, 2014
  • Club Championship – Courage to Tri – August 23, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 152 days left
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Run
  • Friday – 7:45 am – Lucky’s Lake Swim – Open water swim
    • 3 laps
  • Saturday 6:30 am- Lake Minneola, Clermont, FL- Bike
    • 3 hour bike 
  • Sunday – 6:30 am – Downtown YMCA – Run

 

June 23 – 29, 2014

Races are coming up!

Our races are coming up and it is very important to get your training in. This past weekend we had a great training and it show that you are getting stronger. Keep up the good work. It is very important you bring your running shoes to swim practice this week as we will have many run off the pool.

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

  • Awards for the Top 3 clubs

Use Discount Code:  FLCLUB10

Week Schedule

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Clermont Sprint Race – July 12, 2014
  • Club Championship – Courage to Tri – August 23, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 159 days left

Schedule

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday 6:30 am- UCF Research Parkway – Bike /No Run
    • 3 hour bike 
  • Sunday – 6:30 am – Downtown YMCA – Run

 

June 21 – 22, 2014

Good morning team,

 
I hope you all slept well. Enclosed you will find the breakdown for this weekend:
 
Saturday, June 21, 2014
6:45 am – Arrival
7:00 am – Bike / Ride – Lake Minneola – Clermont, FL 
– Duration: 2 hr 30 min with a 30 min run
– Please bring appropriate nutrition for the ride and run
 
Swim Clinic
– 4:30 pm – YMCA – 433 North Mills Ave, Orlando, FL 
– Beginners to Advance
– Please text me if you are interested in attending. 
 
Sunday, June 22, 2014
6:30 am – Clay Road – 9.8 miles
 
Keep up the good work and I’ll see you in a few. 
 
 

Hector L Torres
Head Coach / Central Florida Tri Club

 

#swim,#bike, #run, #swimming, #biking, #cycling, #running, #runner, #triathlon, #triathlete, #coach, #coaches, #education #training, #clinic, #usa triathlon, #usat, #usa tri, #open water, #group, #specialist, #orlando, #florida, #miami, #naples, #tri club, #winter park, #lactate, #testing, #compressionsocks, #advancecycle, #cervel

June 9 – 15, 2014

Congratulations!

It was a great weekend to the following athletes:

  • Judy Hill – Eagleman
  • Chester Cooper – Clermont Sprint Triathlon
  • Carmen Bargresar – Clermont Sprint Triathlon

Keep up the good work. It is imperative that you follow your training and stay focused on the target on hand. Don’t deviate or do more than you are supposed to. If you have any questions, ask your coach. You are more welcome to ask me out for coffee and discuss your plan.

____________________________________________________

Weekly Schedule:  June 9-15, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 170 days left

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
  • Saturday 7:30 am- Lucky’s Lake – Swim, Bike, Run
  • 3 laps, 90 min bike, followed by a 30 min run
  • Sunday – 6:30 am – Downtown YMCA – Run

Read more for the rest of the schedule

____________________________________________________

NormaTec Recovery  

After years of successfully treating thousands of patients with severe illness and disease, NormaTec developed the NormaTec MVP(“Most Valuable Pump”) Sports Medicine model.

Used world-wide by orthopedic surgeons, athletic trainers, and professional and Olympic athletes, the NormaTec MVP has quickly become the treatment option of choice for:

  • Pre/Post Workout – Recover faster and perform better
  • Injury Recovery – Treat acute and chronic injuries
  • Post-Surgery Rehab- Heal faster with less pain

http://www.normatecrecovery.com/science.shtml

However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

Also, if you are interested in purchasing a device, you can get $100 dollars off with the code TriPeak14 and you can also finance for 6 months.

Read more

____________________________________________________

Advance Cycle  – Compression Socks

If you’ve been at a road race or triathlon recently or watched Pro’s race, you might have noticed the extremely long compression socks that are seemingly everywhere. Marathon runners have been sporting compression socks for several years. Knee-high socks, however, don’t occur naturally on trails, and have been known to scare away small animals and potential mates (literally).

Benefits of compression socks:

  1. Protection:  They protect your legs from small scratches, abrasions and nasty things like poison ivy on the trail.
  2. Swelling:  Compression technology has been proven to limit swelling, especially in people who spend all day on their feet.  I’m guessing spending 24 hours on the trail for a 100-mile ultra counts.
  3. Dirt:  Collects on your sleeves and not on your legs.
  4. Warmth:  Allows you to wear shorts on those iffy days when you’d reluctantly wear tights.

Advance Cycle has a great sale this week on compression socks for 30 – 32 dollars. Stop by there location at:

Address: 6651 S Semoran Blvd #104, Orlando, FL 32822

Phone:(407) 704-7808

Hours: Open today · 10:00 am – 6:00 pm

____________________________________________________

Schedule your Bike Fitting – Today!

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

 

Schedule your bike fitting today at:

www.tripeakathlete.com or via phone:  321-443-0073

 

#swim,#bike, #run, #swimming, #biking, #cycling, #running, #runner, #triathlon, #triathlete, #coach, #coaches, #education #training, #clinic, #usa triathlon, #usat, #usa tri, #open water, #group, #specialist, #orlando, #florida, #miami, #naples, #tri club, #winter park, #lactate, #testing, #compressionsocks, #advancecycle, #cervelo

Weekend of June 6 – 8, 2014

Hello Team,

As day light is coming out earlier, we will be starting our practice time earlier.
Here is the breakdown for this weekend:
Saturday – 6:30 am
Location: Kilarney station – Clermont
Directions: https://www.google.com/maps/place/West+Orange+Trail/@28.546581,-81.656588,17z/data=!3m1!4b1!4m2!3m1!1s0x0:0xf7443f2d48ee1c68
Duration:
 – Long and Short:  3 hour bike followed by a 45 min run
Sunday – 6:30 am
Location: Downtown YMCA
Address: 433 N mills Ave. Orlando, FL 32803
Duration:
– 75 min – Tempo workout
Keep up the good work and I’ll see you all in the morning,

Hector L Torres
Head Coach / Central Florida Tri Club


#swim,#bike, #run, #swimming, #biking, #cycling, #running, #runner, #triathlon, #triathlete, #coach, #coaches, #education #training, #clinic, #usa triathlon, #usat, #usa tri, #open water, #group, #specialist, #orlando, #florida, #miami, #naples, #tri club, #winter park, #lactate, #testing,

 

May 26 – June 1, 2014

You are what you eat!

Many athletes assume that to get faster and stronger they need to train harder and longer. However, they look at the scale and assume just because they are training they can eat whatever they want and get fast. Sorry to break it to you… that is not going to happen. You are not DOGS… so why reward yourself with food!

You eat to train… you don’t train to eat… not just for your own training, but also in general, for LIFE. 

Therefor, it is important to be conscious on what you put in your body. What is your excuse to for not eating correctly is it, work, stress, family, relationships, exes, depression, kids, feeling lonely… stop it!!!! Stop making excuses.

Nutrition and a clean, healthy REAL FOOD (not shakes or meal replacements) diet is an integral part of overall health and for seeing results from your fitness regimen. Furthermore, it’s imperative to adapt a “diet” that is sustainable long-term and becomes natural to you and subsequently your lifestyle.

If you are willing to make the sacrifices and changes of bad habits… make it happen. Here is a resource for you: The Weight Loss Management Plan – We Personalize Nutrition For You  – from Tri Peak Athelte can help you. . Please visit: http://tripeakathlete.wordpress.com/services/weight-loss-management-plan-we-personalize-nutrition-for-you-new-program/

Weekly Schedule:  May 26 – June 1, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 188 days left
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
  • Saturday – 7:30 am- Kilarney Station – Clermont – Bike / Run
  • Sunday – 6:30 am – Downtown YMCA – Run

Week of April 21 – 27, 2014 – St. Anthony’s

Anxiety in the Swim!

 

Walking into a swim start, I have seen countless faces of fear on peoples faces, to the point that their goggles start filling up with tears and they start shaking. Suddenly the gun goes off and they are in the water. The start gasping for air and start doing breaststroke during the entire swim.

How to over come this common fear? Countless of times I have take athletes through worst circumstances during training so when race day arrives, there shouldn’t be any doubt on their performance.

Read More

NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at:
However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

 Read more 

St Anthony’s Hotel
As you all are aware, we are doing st. Anthony’s as a club race. The hotel in which we have booked a set of rooms. Please call them and let them know that you are part of the CFL Tri Club.

Comfort Inn St. Petersburg. 

2260 54th Ave. N.
Saint Petersburg, FL 33714

Phone: 727-362-0075

St Anthony’s – Schedule
 

Saturday, April 26, 2014

  • 9am -12pm: Officials Clinic-By: Thomas Reilly at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL. If interested, please contact, Thomas Reilly  –FloridaROC@msn.com
  • 1:00 pm -Club and Coach Summit– By: Shaelyn Haag and Hector Torres at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL
  • 2:00 pm – USAT Florida Region- All members of the region are invited to attend. In person meeting at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL
  • 3:00 pm – Women’s Specific Tri Clinic:  “Tips for a Fast and Fabulous Race Day”, Hosted by Jennifer Hutchison, USA Triathlon Level 3 Coaches at the Pavelion in Straub Park.

Weekly Schedule:  April 21 – 27, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • St. Anthony’s – Race Week
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
  • Wednesday – 5:30 am – Aquatic Center : Swim
    • PM – Run
  • Thursday – 5:00 am – Bike / Run
  • Friday – 5:30 am – Aquatic Center – Swim 
  • Saturday – 7:30 am- Lucky’s Lake – Light Brick
  • Sunday – Race Day – St. Anthony’s Triathlon
Read more for the rest of the schedule

Advance Cycle
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

Bike Fitting
Schedule your Bike Fitting – Today!

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

Schedule your bike fitting today at:

www.tripeakathlete.com or via phone:  321-443-0073

Week of April 14 – 20, 2015

Week of April 14 – 20, 2014

I will like to Congratulate all of the athletes who raced this past weekend:

Haines City – 70.3

  • Amanda Green
  • Patricia Smith – 2nd Place
  • Kim Capps
  • Kevin Bickley
  • Trent Smith
  • Sean Dishman
  • Andrew Heinrich
  • Larry Nurcouse
  • Tim Boyd
  • Bill Freyer
  • Jason Sanders

San Juan 70.3

  • Ruben De Jesus
  • William Morales
  • Luis Ortiz
  • Rafael Oliver

I am very proud of all of you! Your hard work and dedication allowed you to overcome many obstacles and achieve your performance.

Enclosed you will find the schedule for this week:

  • Monday – Swim
    • Aquatic Center – 5:30 am
  • Tuesday – Bike / Run
    • Downtown YMCA – 5:00 am
  • Wednesday – Swim
    • Aquatic Center – 5:30 am
  • Thursday – Bike
    • Downtown YMCA – 5:00 am
  • Friday – Swim
    • Aquatic center – 5:30 am
  • Saturday – UCF Research Parkway
  •     – 7:30 am – Duration: 3 – 4 hours
  • Sunday – Lee Vista – 7:30 am
  •     – Duration: 3 hours

Weekend of April 12 – 13

Hello Team,

Enclosed you will find the breakdown for this weekend:
Saturday, April 12, 2014
  • Lucky’s Lake Swim
  • Time: 7:30 am
  • Sport: Light Brick
  • Duration:
    • 2 – 3 laps
    • 20 min – 60 min bike
    • 20 – 30 min run
  • Note: During the set you will include some 30 sec acceleratos. If you are racing this weekend, please do the shorter part of the workout.
Sunday, April 13, 2014
  • Haines City – Race Day
  • Not Racing –
    • If you are not racing, please do the following run:
      • warm up:
      • 15 min easy run
      • 4 x 30 sec build with 2 min easy
      • Total warm up: 25 min
      • Main Set:
      • 4 x 12 min at Temp or half marathon with 1 min walk with 2 min easy jog
      • Cool down: 5 min easy jog
      • I am looking for your efforts to be the same through out the main sets. Don’t go to hard or your will die towards the end.


Keep up the good work and I’ll see you on Tuesday,


Hector L Torres
Head Coach / Central Florida Tri Club


Facebook: CFL Tri Club
 
Twitter: Coach Torres
 
Tri Peak Athlete, LLC
 
 
USA Triathlon Florida Regional Chair
USA Triathlon Coach  Lvl 2
USA Cycling Coach Lvl 2
USA Track and Field Lvl 1
USA Swimming Coach
Tri-Bike Fit Professional
Cell: 321-443-0073


 

Weekend Update March 28 – 30, 2014

Hello Team Here is the recap for this weekend:

Friday – 5:30 am / Aquatic Center

  • Lucky’s Lake at 6:30 am
  • Happy hour this Friday 3/28 starting around 5:30. We will be on the back deck overlooking the lake with an amazing view of the sunset. There are happy hour drink specials, good food and plenty of parking in the area. Hope to see you there!
    Gargi’s Lakeside Italian Restaurant
    1414 North Orange Avenue
    Orlando, FL 32804

Saturday – 7:30 am / Kilarney Station – Breakthrough workout

  • Half / 3 hours followed by an hour run 
  • Olympic / 90 min followed by a 40 min run

Sunday – 6:30 am / Downtown YMCA

  • Run / 90 minutes