Coach Torres on Deck!
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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
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Ironman Chattanooga
- Sincy Curley
- Trent smith
- Hutchinson Island Triathlon
- Bill Freyer
- Jose Lopez
- Hector Torres
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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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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
March 4 – 10, 2014
Countdown to races!
- Gulf Coast Triathlon – May 9, 2015 Website
- 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
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
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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 |
Week of April 6 – 12, 2015
- St. Anthony’s – April 24 – 26, 2015 – www.satriathlon.com
- Hotel: Comfort Inn St. Petersburg
- 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
30 minute window – Triathele.com
Why gobbling down a simple snack within a half-hour of a hard workout is crucial to getting your money’s worth from hard training. Refuel during the post-workout recovery window to supercharge your next session.
It’s easy to do-drive to meet a group for a hard workout, spend several minutes chatting afterward, then by the time you make it home to choke down a protein shake, you’ve already missed your chance for optimal refueling. The first few minutes after a workout are critical for replenishing your glycogen stores and repairing your muscles-missing out could hurt the quality of your next workout.
Read more at http://triathlon.competitor.com/2014/06/nutrition/30-minute-countdown-post-workout-snack_100415#dEQvAW0IHJAD8pDR.99
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 | 7:30 am | 6:30 am |
| Location: | Aquatic Center | DTWN YMCA | Aquatic Center | DTWN YMCA | Aquatic Center | UCF Research Pkwy | DTWN |
| Sport |
Swim
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Bike/Run | Swim | Run | Swim | Bike/Run | Run |
| Duration: | 90 min | 2 hours | 90 min | 90 min | 90 min | 3- 4 hours | 90 min |
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.
