Tag Archives: personal

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

 

Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:
  • 2 x 200 Free
  • 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)
Main Set A:
  • 2 x 300 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 250 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice

Week of October 24 – 30, 2016

Congratulations to all of the athletes who raced this past  weekend.

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 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.

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.

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

Week of June 12 – 14, 2015

Countdown to races!

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