Monday – Swim

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

• Julie Gennarino
• Julian Perez
• Maria F Tondolo
• Jerome Bareth
• Dan Grieb
• DAVID Berlant
• Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice

Weekend Update – July 22 – 24, 2016

Hello team,

I hope you are all having an amazing day. Enclosed you will find the weekend update:

• Friday, July 22, 2016
  • Aquatic Center on International Dr.
  • 5:30 am
  • Swim
• Saturday, July 23, 2016
  • UCF Research Parkway
  • 6:30 am
  • Bike / Run
    • UCF Group: 2:30 hours
    • Dtwn Group: 4:30 hours – There will be a group out of the Downtown YMCA leaving at 5:00 am towards UCF. You will need lights!
• Sunday, July 24, 2016
  • Clay Road
  • 6:00 am
  • Run
    • 1 lap or 2 laps

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.

Weekend Reminder October 17 – 18, 2015

Weekend Update – October 17 – 18, 2015

Hello Athlete, I wanted to Congratulate all of the athletes who raced this past weekend in Ironman Louisville and Ironman Hawaii: IM Hawaii Julie Gennarino IM Louisville Steve Dickson Thomas Green Brenda Dorman Sheri Whitaker Jason Sanders Bob and Marisabel Wolfinger Enclosed you will find the breakdown for this weekend per special request. Workout Update This is a friendly reminder of our weekend workout. Saturday, October 17, 2015 Group Training Location: UCF Research Parkway Time: 7:30 am Description: Bike / Run 3  – 5 hour ride 20 min run Sunday, October 18, 2015 Run – Clay Road Time: 6:00 am Duration: 10 – 20 miles Description:  Please arrive at 5:50 am. I will explain the workout and H20 and Gatorade stops.

Train safe! Sincerely, Hector L Torres Head Coach / Central Florida Tri Club http://www.cfltriclub.com Cell: 321-443-00

Central Florida Tri Club Orlando, FL 32801

Run Quotes: Start by doing what is necessary, then do what’s possible, and suddenly you’re doing the impossible. – Sain Francis of Assisi

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
• Ironman Chattanooga
  • Sincy Curley
  • Trent smith
• Hutchinson Island Triathlon
  • Bill Freyer
  • Jose Lopez
  • Hector Torres
• 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:

	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

Weekend Update – September 26 – 27, 2015

Hello Athlete,

We have several athletes racing this weekend, make sure you reach out to them and wish them luck:

• Augusta 70.3
  • Dan Samatulski
  • Andrew Carroll
  • Martha Centeno
  • Melissa Daly
  • Michael Melton and Kyle Coon
• Ironman Chattanooga
  • Sincy Curley
  • Trent smith
• Hutchinson Island Triathlon
• • Bill Freyer
  • Jose Lopez
  • Hector Torres
• Six Gaps
  • Tim Boyd
  • Jennifer Hogan
  • Jay Strates
  • Sean McEntee
  • Karen Bhilar

Workout Update

This is a friendly reminder of our weekend workout.

Saturday, September 26, 2015

Group Training

Location: Lucky’s Lake

Time: 7:30 am

Description: Brick

• Swim: 2 laps
• Bike: 40 min
• Run: 20 min

Sunday, September 27, 2015

Run – On your own

Duration: 90 min

Description:  walk 20 sec after each mile. Effort: Aerobic

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 15 – 21, 215

Week of Heartland Triathlon – Sebring, FL

This week we have the Heartland triathlon in Sebring Florida. It will be a great event for youth and adults. They have an Olympic distance and sprint distance as it is a family event.

Enclosed you will find the breakdown for this week’s training schedule:

• Monday – Swim/5:30 am Aquatic center
• Tuesday – Bike and run / 5 AM Downtown YMCA
• Wednesday – Swim/5:30 am Aquatic center
• Thursday – Tempo run / 5 am Downtown YMCA
• Friday – Swim/5:30 am Aquatic center
• Saturday – 6:30 Youth regional championship, Heartland triathlon or Lucky’s lake swim
• Sunday – Heartland Triathlon or UCF Research Parkway 3:30 hr ride

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

Sincerely
Hector L Torres
Head Coach

Central Florida Tri Club | 617 Virginia Drive | Orlando | FL | 32803

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

Countdown to races! St. Anthony’s – April 24 – 26, 2015 – www.satriathlon.com Hotel: Comfort Inn St. Petersburg  54th Ave N St. Petersburg FL – Expedia: $99.00 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 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 Mon Tue Wed Thu Fri Sat Sun Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:00 am OFF Location: Aquatic Center DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Lake Minneola Brick Sport Swim Bike/Run Swim Run Swim Bike/Run Duration: 90 min 2 hours 90 min 90 min 90 min  2.5 bike followed by 90 min run 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 See more at: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf