Tag Archives: training

Week of April 6 – 12, 2015

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.

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
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.

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 December 8 – 13, 2014

Congratulations to Ironman Cozumel Athletes….!

  • Ironman Cozumel
    1. Ruben De Jesus
    2. Hector Torres
    3. Sean McEntee
    4. Paul Ladzgins
    5. Kelli Saul
    6. Karen Bhilar
    7. Jay Burrell
    8. Jay Strates
    9. Tim Boyd
    10. William Morales
    11. Jose Lopez
  • OUC Half Marathon & 5k
    • Jennifer Hogan
    • Michael Hill
    • Michelle Hill
    • Waleska Vega
    • Jose Lopez
    • Larry Calderon
    • Ana Howard
    • Carmen Bargreser
    • Mark Hernandez
    • Cathy Brown Butler
    • Michael Melton
    • Kyle
    • Medi, Valerie and Judy who ran only 10 miles of it.

IMG_0167

 

 

 

NormaTec Sale – $1495  (Discount code: Tripeak14)

 Don’t miss out on NormaTec’s exclusive Holiday Sale, complete with your very own NormaTec Holiday Stocking to hang by the fire! (While supplies last.)

NormaTec is the gift that keeps on giving. Back up training days with fresh legs and faster recovery to crush your PR in 2015. Order now  at www.NormaTecRecovery.com or speak with an Athlete Specialist at (866) 658-5896.
Week Schedule – December 8 – 13, 2014
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 – Tempo Run

Friday

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

Saturday

  • 7:00 am – Lee Vista and 436 – Starbucks
    • Base Training:
      • 2 hour ride followed by a 20 min run
        • Ride at Zone 2
 Sunday – NO Training Today

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

Week of October 6 – 12, 2014

Enclosed you will find the schedule for the week of October 6 – 12, 2014

  • Monday – 5:30 am
    • Sport: Swim
    • Location: Aquatic Center
    • Assistant Coach: James Nunn
  • Tuesday – 5:00 am
    • Sport: Bike / Run
    • Location: Downtown YMCA
    • Assistant Coaches: Michelle and Michael Hill
  • Wednesday – 5:30 am
    • Sport: Swim
    • Location: Aquatic center
    • Assistant Coach: James Nunn
  • Thursday – 5:00 am
    • Sport: Run / speed
    • Location: Downtown YMCA
    • Assistant Coach: Michelle and Michael Hill
  • Friday – 5:30 am
    • Sport: Swim
    • Location: Aquatic center
    • Assistant Coach: James Nunn
  • Saturday – 7 am
    • Sport: Breakthrough Brick
    • Location: UCF Research Parkway
    • Assistant Coach: Judy HIll
      • Duration:
        • Cozumel – 4 hour bike / 90 min run
        • Half IM Distance:  3 hour bike / 90 min run
        • Short Course: 2 hour bike / 1 hour run
  • Sunday – 6 am
    • Sport: Run
    • Location: Downtown YMCA
    • Assitant Coach: Michael and Michelle HIll
    • Duration: 80 min

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