Tag Archives: olympic

March 4 – 10, 2014

Countdown to races!

Healthy Weight – Loss Guidelines!

A healthy weight for an athlete is about how you feel and perform, not just about how you perceive how you look or what the scale is telling you. It can be difficult in our society to keep a healthy perspective on weight. . The ideal has become more muscular and leaner than ever, while as a whole the population is gaining weight. Often the ideal portrayed in the media is  unhealthy and unrealistic and can only be attained through excessive exercise and overly restrictive eating.

Healthy weight loss starts with setting  realistic goal and avoiding quick, unbalanced, and extreme weight-loss approaches. Try to accomplish your goal in a reasonable amount of time and during the off-season for your sport. Let’s take a look at some sensible weight-loss guidelines.

  • Set a realistic body-composition and weight-loss goal.
  • Set a realistic calorie deficit
  • Remember that trimming no more than 200 to 300 calories daily may be the safest and most effective long-term weight-loss approach
  • Consume enough energy or calories so that you stay above a threshold that is considered too low an would result in a lowering of resting metabolic rate. 
For more information, please read, Sport Nutrition for Endurance Athletes, 3rd edition, page 195 – 199. 
Congratulations

Congratulations to all of the athletes who raced at Sprint in Virginia.

  • Sprint Distance
    • Luis Ortiz
    • Chester Cooper

Calendar

Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5 am 5:30 am 5 am 5:30 am 7:30 am 7:00 am
Location DTWN Aquatic Center DTWN Aquatic Center Lucky’s Lake 436 and Lee Vista
Sport Bike / Run Swim/Run Run Swim Swim / Run Bike / Run
Note Brick workout Brick Workout Tempo Speed Special Event Tempo Ride

Week of April 13 – 19, 2015

Countdown to races!

Swim – Use the HIPS – Lava Magazine

Properly rotating your pelvis is arguably the biomechanics factor most critical to success. Stabilizing and rotating through the core and spine creates initial momentum and puts the upper extremities in a position of mechanical advantage, allowing, for greater overall force output and efficiency form the movement. Swimming is not much different from baseball and golf in this way: in a ll of these sports, pelvic rotation initiates spinal rotation, followed by upper extremity action.

Please review this swim video for Wednesday’s swim drill:  https://youtu.be/KzfI8hZgdzE

Jono Van Hazel: https://youtu.be/s3HhNlysFDs

Week Schedule

Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:00 am OFF
Location: Aquatic Center DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Lake Minneola Brick
Sport
Swim
Bike/Run Swim Run Swim Bike/Run
Duration: 90 min 2 hours 90 min 90 min 90 min  2.5 bike followed by 90 min run

Save the Children

Hi guys!

I need 200 of my friends to donate at least $20 dollars to the foundation on my behalf. I need to meet my quota. So, don’t go out drinking this weekend and put up $20 dollars for the children.

This time around I need your help. As you all are aware we train for a cause and work hard at it. This time around I am doing it for the Children… literally.

So, I’m racing in this year’s IRONMAN in Woodlands, TX! By participating in this event, you already know that I am a serious athlete, because i have done 18 of them.

If you help me reach my fundraising goal, together we will help Save the Children provide life-saving, life-nurturing programs to children all over the world, including right here in the United States!
I need your help to reach my fundraising goal!

$100 can help stock a library for schools in the U.S.
$150 can help provide 3 goats to families in need.
$200 can help provide ready-to-use food to help save malnourished children.
$300 can help provide healthcare essentials to a school clinic serving hundreds of children in 35 schools.

Please support my participation in the 2015 Ironman Texas benefiting save the Children. I have made a commitment to raise at least $5,000, and I need your help to get there.

By clicking on the link below, you can visit my personal fundraising page to make your donation. Please click “Give Now” when you visit my page. If you prefer, you can mail your donation directly to me. Or copy paste: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf 

Thanks!

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS , USAW, and USATF & MS

Weekend of February 7 – 8, 2015

Endurance Fuel!
No matter what level, we all need to do one thing: Hydrate
Water helps to replenish, energize and restore your body. Especially when you sweat. Permanence and achievement matter. And science proves that the property hydrated athlete will outperform the others. That why it is key for you to keep your hydration on target during training. You need to keep yourself hydrated with a blend of electrolytes, carbohydrates and BCAA’s. If you do so, it will optimize osmosis, reduces gut distress, sustain power and improve recovery. Now that you get the point, and what hydrate means, lets start outperforming others.
Therefore, here is the schedule for this weekend:

Saturday,  February 7, 2015

 – Location: Lake Minneola, Clermont, FL
 – Time: 7:30 am
 – Duration: 2 – 3 hours
 – Note: Please bring your running shoes and appropriate nutrition
 – Course route:  17.77 mi Lake Minneola Cherry Lake Loop: http://www.mapmyride.com/routes/view/628310370

Sunday, February 8, 2015

– On your own: 90 min at an endurance pace.

2015 USA Triathlon Florida Region Triathlon Education/Training Camp

For more information, visit: http://www.usatfloridaregion.com

9th Annual CFL Tri Club Kick Off Meeting – 1 day

In one day, we will be holding our 9th Annual CFL Tri Club Kick Off Meeting. The meeting will be held at the Downtown YMCA – 433 N. Mills Ave. Orlando, FL 32803 at 9 am. 

We have a great team of coaches ranging from USA Triathlon Elite Coaches, Cycling, Track & Field and Strength Conditioning. Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

We are looking forward on seeing all of you there.

Week of Dec 15 – 21, 2014

Countdown to races!

  • IM 70.3 Puerto Rico – 88 days
  • IM 70.3 Haines City – 119 days
Monday
  • 5:30 am – Aquatic Center  YMCA – Swim

Tuesday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

  • 5:30 am – Aquatic Center YMCA – Swim

Thursday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Friday

  • 5:30 am – Aquatic Center YMCA- Swim
  • 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

  • 7:30 am – Killarney Station – Clermont
    • Base Training:
      • 2 hour ride followed by a 20 min run
        • Ride at Zone 2

Sunday

  • OFF

2015 CFL Tri Club Kick Off Meeting

Downtown YMCA — Metro Office

433 N. Mills Ave. Orlando, FL 32803

Saturday, January 10, 2015 9am

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida.  Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

www.cfltriclub.com  Phone: 321-443-0073

Week of October 20 – 26, 2014

Hi Hector L

Countdown begins….!

  • Ironman Florida – 1 week
  • Rev 3 – 2 weeks
  • Ironman Cozumel – 5 weeks
These last workouts are key! We are sharpening your skills. It is important that you practice with our nutrition, hydration and recovery.
Congratulations!
  • Luis Ortiz – Great Sprint 1st Place Overall

ADVcycles_logo-black copyNutrition and Hydration at Advanced Cycle

It is very important that you train with what you are going to be using on race day. Pick up your gels, salt tabs, powder at Advanced Cycle. If you have any questions on what to use. Please do not hesitate to contact me.

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

Phone:(407) 704-7808

Hours:

Schedule for this Week

Wednesday

  • 5:30 am – Aquatic Center YMCA – Swim

Thursday

  • 5:00 am – Downtown YMCA – Tempo Run

Friday

  • 5:30 am – Aquatic Center YMCA- Swim
  • 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

  • 7:30 am – UCF Research Parkway
    • 3 hour bike followed by a 20 min run
    • 4:30 hour bike followed by 30 min run

Sunday

  • 6:00 am – Downtown YMCA – Run
    • 90 minutes

Week of October 15 – 19, 2014

Congratulations!

Ironman World Championship Hawaii

  • Michael Melton

Pensacola Sprint Race

  • Luis Ortiz
NormaTec_Horizontal_Logo_w_R-(black-on-white)
Rest and Recovery

The workouts you do are as good as the recover that follows. How can you get the best out of each session? If you are like every single triathlete as I see, the coach tells you to cool down and you skip the active recovery and start packing your stuff. You immediately rush to the car to put things away and then jump in the shower to head to work.  Then a couple of days or weeks later, the athlete tells the coach, “I am hurt”, “I am injured”, “I think I pulled something” or something similar. Therefore, to prevent any of these issues to occur you need to make time to stretch.

Read More 

Week Schedule October 15 – 19, 2014
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 – Long Run

Friday

  • 5:30 am – Downtown YMCA – Swim
  • 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

  • 7:30 am – Tri America Race – Clermont, FL
  • 7:30 am – Lee Vista and 436 – Bike / Run
    • 3 hour bike followed by a 20 min run

Sunday

  • 6:00 am – Downtown YMCA – Run
    • 90 minutes

October 4 – 5, 2014

Weather Advisory!

It is going to be a wet weekend. Therefore, we are going to make a few changes to the schedule:

Saturday, October 4, 2014

  • Time: 7 am
  • Location: 436 and Lee Vista – Starbucks
  • Duration:
    • Cozumel and Florida: 4:30 hours / 1 hour run
    • Rev 3 or Half: 4 hours / 1 hour run
    • Base Training: 3 hours / 30 min run

Sunday, October 5, 2014

  • Time: 6 am
  • Location: Downtown YMCA
  • Duration:
    • Cozumel and Florida:
      • Group A (Those who ran long on Thursday) 90 min
      • Group B (Those who didn’t run long on Wednesday) 2 hours
    • Rev 3, Half or Base Training:
      • 90 min

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