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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
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 |
Tag Archives: personal
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
- 2 hour ride followed by a 20 min run
- Base Training:
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
Nutrition 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
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.
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
- Cozumel and Florida:
Week of April 14 – 20, 2015
Week of April 14 – 20, 2014
I will like to Congratulate all of the athletes who raced this past weekend:
Haines City – 70.3
- Amanda Green
- Patricia Smith – 2nd Place
- Kim Capps
- Kevin Bickley
- Trent Smith
- Sean Dishman
- Andrew Heinrich
- Larry Nurcouse
- Tim Boyd
- Bill Freyer
- Jason Sanders
San Juan 70.3
- Ruben De Jesus
- William Morales
- Luis Ortiz
- Rafael Oliver
I am very proud of all of you! Your hard work and dedication allowed you to overcome many obstacles and achieve your performance.
Enclosed you will find the schedule for this week:
- Monday – Swim
- Aquatic Center – 5:30 am
- Tuesday – Bike / Run
- Downtown YMCA – 5:00 am
- Wednesday – Swim
- Aquatic Center – 5:30 am
- Thursday – Bike
- Downtown YMCA – 5:00 am
- Friday – Swim
- Aquatic center – 5:30 am
- Saturday – UCF Research Parkway
- – 7:30 am – Duration: 3 – 4 hours
- Sunday – Lee Vista – 7:30 am
- – Duration: 3 hours
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.
- If you are not racing, please do the following run:
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
Central Florida Tri Club - Swim, Bike and Run 