Tag Archives: nutrition

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


Cut out the Sugar!

Cleaning up your diet starts with scouring your kitsch for items laced with added sweeteners. A 2013 report in the American Journal of Public Health followed nearly 5,000 men and women over 30 years and found that participants’ calorie intake from added sugars increased by about 50 percent during  that time period. As sugar consumption increased, so did waist measurements. “Sweeteners deliver empty calories and encourage overeating,”  says Chris Mohr, Ph.D., R.D. a sports nutritionist in Louisville, “both of which lead to weight gain.”

Spring Clean ->
Scan ingredients on packaged foods and choose those with little if any added sweeteners. Replace sugary breakfast cereals, flared yogurts, and reduced-fat peanut butter (which often swaps fat for sugar) with steel-cut oats, plain yogurt, and natural nut butter.