Tag Archives: normatec

Week of September 5 – 9, 2018

Hello Team, 

I hope you are all doing well. Congratulations to all of the athletes who raced this past weekend at the Ironman 70.3 World Championship in Port Elizabeth, South Africa.

  • Dr M. 
  • Constantine M Jr. 
  • David Berlant
  • -Robbie Berlant
  • Lina Miller 

This week schedule will be adding the race for this weekend in Clermont, Florida. 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Tri Club

Aquatic Center

Downtown YMCA

Aquatic center

Downtown YMCA

Aquatic center

Lake Minneola – Clermont

Downtown YMCA

Time:

5:30 AM

5 AM

5:30 AM

5:00 AM

5:30 AM

6:00 AM

5:00 AM

Sport:

Swim

Bike / Run

Swim

Bike / Run

Swim

Race – Followed by a 2 hour bike ride

Long Bike

Duration:

1h 30m

2h

1h 30m

2h

1h 30m

3h

4h 30m

End of Summer of Celebration

Please join your Triathlon Family for an end of the Summer Celebration 🎉 🎊

Meredith Rosser(Jack’s mom) has graciously offered her brand NEW home(5mins from Killarney) to host us on Saturday, September 8th. Most will be racing SommerSports last Sprint of the Clermont series and other will be out getting in their long rides/bricks in. Please stop by after to this pool party pot luck-style gathering. Please bring a dish to share, beverage of choice or something to throw on the grill.

Please rsvp so we can plan accordingly at:

https://www.facebook.com/events/693273364370466/

 Looking forward to relaxing and celebrating our struggles and successes of this summer with our Tri family.

15734 east Oakland Avenue Oakland Florida 34787

Don’t forget your bathing suit and towels!

OFF Season – Block Schedule

Hello Team,

I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

  • Quincy Collins
  • Judy Hill
  • David Berlant
  • Dan Grieb
  • Yara Idelfonso
  • Julian Perez

I am very proud of all of you.

Block Training

We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

  • Run Block
    • Nov 13
    • Nov 21
    • Nov 28
  • Bike Week
    • Dec 5
    • Dec 12
    • Dec 19
  • Swim Week
    • Dec 26
    • Jan 2
    • Jan 9

Schedule

You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

Mon Tue Wed Thu Fri Sat Sun
Time 5:20 am 5:00 am 5:00 am 5:00 am OFF 7 am 6:30 am
Location Aquatic Center Downtown YMCA Downtown YMCA Downtown YMCA Lee Vista / 436 Downtown YMCA
Sport Swim Bike/Run Run – Stamina Run – Endurance Bike/Run Run – Tempo
Duration 75 min 2 hours 90 min 90 min 2 – 3 hours 75 min

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.

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
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