Tag Archives: training

Week of September 23 – 28, 2014

Enclosed you will find the schedule for this week:

  • Wednesday – Aquatic Center – 5:30 am – Swim
  • Thursday – Downtown YMCA – 5:00 am – Long Run
    • 6:30 pm – Tri Peak Athelte, LLC – Recovery Bike
  • Friday – Aquatic Center – 5:30 am – Swim
    • 7:30 am – Lee Vista and 436 – Bike (Advanced Cycle – Road Bike)
  • Saturday – UCF Research Parkway – 7:00 am – Long Bike
  • Sunday – Downtown YMCA – 6:00 am – Tempo Run

Weekend of September 13 – 14, 2014

Chamois Butter – Athlete’s Best Friend

Triathletes need comfort while aboard their tri bikes. This isn’t an oh-by-the-way message. It’s a “we-need-comfort-now!” message.
From the name you can figure out it’s a cream that goes on your chamois. But why? And does it really go on the chamois? Do we even use chamois today? But we still need chamois cream?
It’s time to answer these questions and more! Let’s get past all the myths and folk lore, and get into some practical tips and real advice on how and why to use this cream…
What the heck is a chamois?
When it comes to cycling, the chamois is the piece of padding found in bicycling shorts, with the purpose of providing increased comfort for long days in the saddle.
The name comes from the olden days when this pad was actually made from chamois cloth, a type of sheepskin leather. Today, most shorts feature a synthetic chamois, usually made of foam, gel, and/or microfiber cloth. It serves the same purpose but is cheaper and easier to maintain.
It is pronounced “shammy” or “sham E.”
Where does the chamois butter come in?
For a real leather chamois, you used to need chamois butter to condition it. It’s like how you have to oil a leather baseball mitt to break it in and keep it pliable. You would apply the cream to the chamois itself, or else it would stiffen up after it was washed and dried.
These days you don’t technically need any sort of chamois butter since a synthetic chamois will remain soft and pliable on its own.
Advance Cycle is carrying this great new product in which it is a must have. It is called Morgan Blue.
Morgan Blue Soft Chamois Cream is an excellent choice and the large tub lasts for simply ages.
 
That said, the cream has a low viscosity which means it a little tricky to apply. It’s best suited for those who prefer to lather the padded insert of their shorts, rather than applying it directly to the skin. Trying to do that can easily result in spillage.
Once you’ve got your shorts on though, the cream does what it sets out to do, prevent saddle sores and general chafing from hours in the saddle. It does seem to last longer than other creams I’ve tested in the past, and doesn’t seem to get washed away quite so quickly like some.
The cream contains Saint John’s Wort oil, olive oil, sunflower oil and rosemary oil with natural vitamin E and herbal extract. Morgan Blue claims it prevents saddle sores, chafing wounds and skin irritation, and my testing certainly seems to back this up. I’m not a particular fan of chamois cream, but when riding big miles on consecutive days it does boost comfort enough to make it worth using, and this chamois cream has constantly impressed.

Weekly Schedule

  • Saturday – September 13, 2014
    • Location: UCF Research Parkway – Daytona Beach
    • Duration: 3 – 5:30 hours
    • Description:
    • There will be group group leaving out of Tri Peak Athlete at 5:30 am. Make sure you bring lights.
    • Warm up: 20 min at cadence of 90 rpm
      • Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
      • Total Warm up: 35 min
    • Main Set:
      • Olympic: 4 x 25 min at 95% with 10 min at 70%
      • Half: 4 x 25 min at 90% with 20 min at 70%
      • Ironman:
        • 4 x 30 min at 85 – 90% with 15 min at 70%
        • 1 hour at 70 -75%
        • 3 x 10 min at 90% with 10 min at 70%
    • Cool Down:
      • The last segment of your set will be your cool down. Then get ready for your run.
    • Run After the bike: 30 min
  • Sunday – September 14, 2014
    • Location: Downtown YMCA
    • Duration: 90 min
    • Description:
    • Olympic: 8 miles at Zone 2 walk 20 sec every mile
    • Half: 10 miles at Zone 2 walk 20 sec every mile
    • Ironman:  Will discuss on Sunday morning. Please bring enough hydration and nutrition for 90 minutes.
Keep up the god wok and I’ll see you in the morning. 
Hector L Torres

USAT Lv 2, USAC Lv 2, USAS and USATF & MS 


USA Triathlon Florida Region Chair
Florida Paratriathlon Development Coordinator
617 Virginia Dr.
Orlando, FL 32801
P: 321-443-0073

Weekend of August 30 – 31, 2014

Hello Team, 

 
Enclosed you will find the update for this weekend:
 
Saturday, August 30 , 2014
  • Group 1 – Time: 5:30 am
    • Location: Tri Peak Athlete, LLC
    • Destination: Kilarney Station – You must have light that are working. 
    • Duration: 4:30 – 5:00  hours
  • Group 2 – Time 7:00 am
    • Location: Kilarney station
    • Duration: 3 hours
Sunday, August 31, 2014
  • Duration: 90 – 2 Hours
  • Location: Downtown YMCA
 
Nutrition: Please bring appropriate nutrition for the following training days. Do not forget your salt tablets. 
 
Ironman Race Day Planning – Save the Date
To all of the Ironman athletes that are racing in the upcoming weeks, we will have a meeting to go over all the details and strategy for the races.
It wil be held on: Tuesday, September 10, 2014. Location: Tri Peak Athlete, LLC 
Athletes racing Ironman Cozumel and Florida
  • Kelli Saul
  • Jay strates
  • Jay Burrell
  • Rafael Oliver
  • Jose Lopez
  • Sean McEntee
  • William Morales
  • Kevin – Bickley
  • Ruben De Jesus
  • Karen – Tentative
  • Juan Velez
  • If I didn’t put your name, it is because we are meeting individually, 
 
Keep p up the good work and I’ll see you in the morning. 
 
 

Hector L Torres
Head Coach / Central Florida Tri Club

May 5 – 11, 2014 – Happy Mother’s Day!

 On Sunday it is going to be Mother’s Day. 

Mother’s Day is the day we celebrate our mothers, all they do for us and all they mean to us. It is an opportunity to give thanks to mom for being mom. An annual holiday, Mother’s Day is celebrated across the world, letting children everywhere say thank you for all the laundry, meals, after school activities, dental work and love a mother provides.

Even tho sometimes we feel that our Mother’s don’t know what they are talking about…. sorry to be the bearer of bad news… but THEY DO and THEY ARE ALWAYS RIGHT! They were our age once and if we thought that we could get away with things… they know it.

Take this day and celebrate with your mom. Appreciate her for everything she does for you. Love you MOM!

Weekly Schedule:   May 5 – 10, 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
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:00 am – Downtown YMCA – Run
  • Thursday – 5:00 am – Bike
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am- Kilarney Station Clermont, – Bike
  • Sunday – 6:30 am – Downtown YMCA – Run
Read more for the rest of the schedule

NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at:
However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

Read more 

 

Advance Cycle
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

 

Bike Fitting
Schedule your Bike Fitting – Today!

 

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

 

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

 

Schedule your bike fitting today at:

 

www.tripeakathlete.com or via phone:  321-443-0073

Week of April 21 – 27, 2014 – St. Anthony’s

Anxiety in the Swim!

 

Walking into a swim start, I have seen countless faces of fear on peoples faces, to the point that their goggles start filling up with tears and they start shaking. Suddenly the gun goes off and they are in the water. The start gasping for air and start doing breaststroke during the entire swim.

How to over come this common fear? Countless of times I have take athletes through worst circumstances during training so when race day arrives, there shouldn’t be any doubt on their performance.

Read More

NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at:
However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

 Read more 

St Anthony’s Hotel
As you all are aware, we are doing st. Anthony’s as a club race. The hotel in which we have booked a set of rooms. Please call them and let them know that you are part of the CFL Tri Club.

Comfort Inn St. Petersburg. 

2260 54th Ave. N.
Saint Petersburg, FL 33714

Phone: 727-362-0075

St Anthony’s – Schedule
 

Saturday, April 26, 2014

  • 9am -12pm: Officials Clinic-By: Thomas Reilly at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL. If interested, please contact, Thomas Reilly  –FloridaROC@msn.com
  • 1:00 pm -Club and Coach Summit– By: Shaelyn Haag and Hector Torres at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL
  • 2:00 pm – USAT Florida Region- All members of the region are invited to attend. In person meeting at the Hampton Inn, 80 Beach Drive NE, St. Petersburg, FL
  • 3:00 pm – Women’s Specific Tri Clinic:  “Tips for a Fast and Fabulous Race Day”, Hosted by Jennifer Hutchison, USA Triathlon Level 3 Coaches at the Pavelion in Straub Park.

Weekly Schedule:  April 21 – 27, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • St. Anthony’s – Race Week
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
  • Wednesday – 5:30 am – Aquatic Center : Swim
    • PM – Run
  • Thursday – 5:00 am – Bike / Run
  • Friday – 5:30 am – Aquatic Center – Swim 
  • Saturday – 7:30 am- Lucky’s Lake – Light Brick
  • Sunday – Race Day – St. Anthony’s Triathlon
Read more for the rest of the schedule

Advance Cycle
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

Bike Fitting
Schedule your Bike Fitting – Today!

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

Schedule your bike fitting today at:

www.tripeakathlete.com or via phone:  321-443-0073

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.


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


 

April 7 – 13, 2014

Congratulations!!!!

 This past weekend was an amazing week of great news!

Nuatica South Beach Triathlon 

  • Don DeBeaux
  • Anna Emery
  • Wynne McFarlin
  • Ron Cieri
  • Michelle Hill
  • Kathy Palazzo
NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at: http://www.normatecrecovery.com/science.shtml
However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

Read more 

Advance Cycle
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

 

St Anthony’s Hotel
As you all are aware, we are doing st. Anthony’s as a club race. The hotel in which we have booked a set of rooms. Please call them and let them know that you are part of the CFL Tri Club.

Comfort Inn St. Petersburg. 

2260 54th Ave. N.
Saint Petersburg, FL 33714

Phone: 727-362-0075

Weekly Schedule:  April 7 – 13, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Haines City  and Puerto Rico 70.3 – Race Week
  • St. Anthony’s – 2 weeks
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center : Swim/Run
  • Thursday – 5:00 am – Run
  • Friday – OFF
  • Saturday – 7:30 am- Lucky’s Lake – Light Brick
  • Sunday – Race Day – Haines City and Puerto Rico
Read more for the rest of the schedule
Bike Fitting
Schedule your Bike Fitting – Today!

 What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

How long does a Bike fitting take? An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

Schedule your bike fitting today at:

www.tripeakathlete.com or via phone:  321-443-0073

 

Week of March 31 – April 6, 2014

Hello Team,

Can you believe that your “A” of the 1st part of the season:

  • South Beach Triathlon – Race Week
  • Haines City and Puerto Rico – Taper Week
  • St. Anthony’s Triathlon – 3 Weeks

Enclosed you will find the breakdown for this week.

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer/Run
  • Wednesday – 5:00 am – Downtown YMCA – Run
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer/Run
  • Friday  – 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am – UCF Research Parkway – Bike/Run (Duration 3 hours)
  • Sunday – 7:30 am – Lee Vista and 436 – Bike / Run (Duration 2:30 hours)

Keep up the good work and I’ll see you in the morning

 

Week of March 24 – 30 , 2014

Congratulations!!!!

IMG_1826This past weekend was an amazing week of great news!
1. Great Clermont Sprint

  • Ana Howard
  • Luis Ortiz Jr. – 1st Place
  • Luis Ortiz Sr. – 3rd Place
  • Carmen Bargraser – 2nd Place
  • Rafael Oliver – 1st Place
  • Chester Cooper
  • Ramona

2. Great Clermont Olympic Distance

  • Harry Nuosce
  • Karen Bhilar
  • Linda Freeman
  • Pat Smith – 1st Place
  • Trent Smith
  • Gary Olson
  • Dan Samaltuski

Weekly Schedule: March 24 – 30, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Haines City and Puerto Rico 70.3 – 2 weeks
  • St. Anthony’s – 5 weeks

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 – Bike/Run
  • Friday – 6:30 am – Lucky’s Lake – Swim
  • Saturday – 7:30 am- Kilarney satin

Haines city – for those athletes, who are doing Haines city, I will recommend you to go out and do the course.

  • Sunday – 6:00 am – Downtown YMCA – Run