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.
Tag Archives: nutrition
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 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.
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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| Time |
5:30 AM
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5 am
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5:30 – 6:50 am
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5 am
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5:30 – 6:50 am
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7:30 am
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OFF
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| Sport |
SWIM
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Bike trainer / Run
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Swim
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Track
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Swim
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Bike/Run | |
| Note |
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3:30hr – 4 ours / 20 min run | |||||
| Location |
Aquatic Center
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Dtwn
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Aquatic Center
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Dtwn
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Aquatic Center
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UCF Research Pkwy
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 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.
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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:
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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| Time |
5:30 AM
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5 am
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5:30 – 6:50 am
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5 am
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5:30 – 6:50 am
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7:30 am
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OFF
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| Sport |
SWIM
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Bike trainer / Run
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Swim
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Track
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Swim
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Bike/Run | |
| Note |
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2:30hr – 3 hours / 20 min run | |||||
| Location |
Aquatic Center
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Dtwn
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Aquatic Center
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Dtwn
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Aquatic Center
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UCF Research Pkwy
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CFL Tri Club Weekly Update – September 14 – 21, 2015
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:
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:
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.
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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:
- 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
- Holiday Inn Express & Suites Kendall
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
- 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:
Accommodations:
Trip duration:
Arrive September 26, 2015 and Depart September 27, 2015
Central Florida Tri Club - Swim, Bike and Run 