Tag Archives: tri

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.2015-06-06 09.37.29

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!

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!

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

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.

Swim Test – January 7, 2015

Average per 300 m Pace Per 100m Pace per 100y
James Nunn

4m 33s

1m 31s

1m 19s

Jay Strates

4m 40s

1m 33s

1m 21s

Luis Ortiz

4m 40s

1m 33s

1m 21s

Hector L Tores

5m 1s

1m 40s

1m 28s

Zach Sinnot

5m 3s

1m 41s

1m 29s

Chester

5m 12s

1m 44s

1m 32s

Paul Julius

5m 13s

1m 44s

1m 32s

Michael Hill

5m 15s

1m 45s

1m 33s

Michelle H

5m 17s

1m 46s

1m 34s

Jennifer Hogan

5m 18s

1m 46s

1m 34s

Kevin B.

5m 40s

1m 53s

1m 41s

Sean McEntee

5m 45s

1m 55s

1m 43s

Carlos Estrella

5m 45s

1m 55s

1m 43s

Karen Bihlar

6m 9s

2m 3s

1m 51s

Hannah

6m 11s

2m 4s

1m 52s

Mariemma Q.

6m 15s

2m 5s

1m 53s

William Morales

6m 23s

2m 8s

1m 56s

Kelli Saul

6m 55s

2m 18s

2m 6s

Pat Smith

6m 55s

2m 18s

2m 6s

Jose Lopez

7m 26s

2m 29s

2m 17s

Ana Caminas

7m 48s

2m 36s

2m 24s

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