Week Update – August 7 – 11, 2019

Good evening team ,

Enclosed you will find the workouts for this as week as we cancelled the camp of Augusta this weekend:

Wednesday

• Time: 5:30 am
• Location: Aquatic Center
• Sport: Swim (Muscular Endurance and Underwater Recording)

Thursday

• Time: 5:00 am
• Sport: Bike Trainer at the Track / Track Workout
• Location: Howard Track Middle School – Track

• Time: 12:00 pm
• Open Water Swim
• Location: Lake Minneola, Clermont, FL
• 3000 meter swim

Friday

• Time: 5:30 am
• Sport: Swim (Lap Pool)
• Location: Aquatic center

• Time: 8:00 am
• Sport: Bike
• Location: Lake Louisa State Park
• Duration: 3 hour ride

Saturday

• Start: 7:00 am
• Clermont Race – Sprint
• 90 min Ride Post Race

Sunday

• Time: 8:00 am
• Location: Lake Louisa Brick Workout
• Sport: Brick
• Note: 5 x 6.22 mile bike / 1 mile run 5 min recovery

Saturday – Bike Ride/Run (Sign up)

Location: Lake Minneola Waterfront Park – (100 3rd St, Clermont, FL 34711)

Register: https://www.facebook.com/events/451580455281000/

Time: 7:00 am – Roll out

Duration: 2:30 – 3 hours

Please bring appropriate nutrition and hydration for the ride. Also, please provide your phone number to the Assistant coaches before rolling out. You will have a 20 min run after the bike ride. I don’t care how beat up your legs are….. you need to go run… no excuses.

Thursday – Track

5 am

DTWN YMCA

433 N Mills Ave.

Orlando, FL 32803

Duration: 1 hour 15 min

Monday – Swim

Location: Aquatic Center

Time: 5:30 am

Duration: 90 min

Instructor: Coach Torres

Wednesday – Swim Workout

Hello Team,

I understand that driving all the way down to the aquatic center can be tough sometime and traffic is being really bad. So if you will like to swim downtown instead, enclosed you will find the workout:

• Warm up:
  • 100 Free
  • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
    • Take your time on this drill. One arm drill: https://youtu.be/80-7b9Io95w
  • Main set:
    • 800 pull with buoy 10 sec recovery
    • 7x 100 with 10 sec recovery
    • 2 x 200 with buoy 10 sec recovery
    • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
      • Take your time on this drill. One arm drill: https://youtu.be/80-7b9Io95w
    • 5 x 100 Tempo with 10 sec recovery
    • 1 x 200 pull with buoy 10 sec recovery
    • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
      • Take your time on this drill. One arm drill: https://youtu.be/80-7b9Io95w
  • Cool down: 100 free

Wednesday – Swim Workout

Try and complete the workout in less than 80 min

Warm up: 500 Free

Kick: 8 x 50 Flutter or Dolphin on 1 min

Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

Please pick an interval that will give you at least 10 sec recovery.

Swim: 5 x 100 free on 1:30

100 easy kick

Swim: 5 x 100 free on 1:25

100 easy kick

Swim: 5 x 100 free on 1:20

100 easy

Kick: 200 choice

Pull: 400

Swim 8 x 25 choice on :30

Cool Down: 200

CFL Tri Club Weekend Update – July 2 – 4, 2016

Hello Team,

Enclosed you will find the update for this weekend:

July 2, 2016

Option A: 5:00 am

• Location: Tri Peak Athlete, LLC
  • 617 Virginia Dr. Orlando, FL 32803
• Duration: 5 hours
• Route: Clermont – Will meet group at 6:30 am.

Option B: 6:30 am

• Location: Killarney Station
  • Clermont, FL
• Duration: 3 hours
• Route: Howey and the Hills

July 3, 2016

• Time: 5:00 am
• Location: Tri Peak Athlete, LLC
  • 617 Virginia Dr. Orlando, FL 32803
• Duration: 3 hours followed by an 1 hour run

• Lucky’s Lake Midnight Swim
  • Time: 9:45 pm
  • They will start the movie at 9:45pm and the swim will start at midnight.  You must watch the movie and do the swim to get the patch.  We are letting folks decide which movie they want to watch as Lucky’s pick last year really sucked (He has been banned from all movie review sites for two years).  The choices are Black Water or Deep Rising.  There is a poll on Lucky’s Lake Swim facebook page for you to vote.  The most votes win. Much like our political process the winner still may not end up being very good.

    We are trying to get most folks to wear a safer swimmer buoys during the swim.  Please bring a small flashlight to stick in your buoy (no Dave, a candle will not work).  If everyone has lights in their buoys it looks really cool.  And it’s all about being cool.

July 4, 2016

• Long Run
  • Ironman Boulder
    • 14 – 16 miles
  • Ironman Chattanooga
    • 14 miles
  • 70.3 Miami or other
    • 13
  • Olympic Distance
    • 8 – 10 miles
  • The last 4 miles of each distance that you are training for will be at a tempo pace.

Week of May 31- June 5, 2016

Hello team,

Congratulations to

• Luis Ortiz
• Luis Ortiz Sr.
• Chester Cooper
• Vanessa Bello
• Juan Gutierrez

As you are aware, this weekend, we have a local race in Clermont, FL. Sommer Sports first Summer Tri Series and it is important that we have good representation at this race. Therefore, I encourage everyone to register for this race and wear your New or Old uniforms at this race.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:30 am	6:30 am
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic  Center	Clermont Sprint	UCF Research Parkway
Sport:	Swim	Bike/Run	Swim	Run	Swim	Swim/Bike / Run	Bike
Duration:	1h 30m	90 min bike /30 min run	1h 30m	12 – 14 mi	1h 30m	Race Sprint / 90 min bike post race	3 – 4 hours

Quote of the Week!
It never gets easier, you just get BETTER!

Club Races!

• Heartland Triathlon – June 18 – 19, 2016 – Olympic and Sprint – http://heartlandtri.org/
  • Discount Codes:
    olympicusat
    sprintusat
    All lower case
• Club Championship – Huntington’s Disease Triathlon – Olympic and Sprint – http://www.huntingtonsdiseasefl.org/
• Ironman Chattanooga – Full – September 25 – sold out
• Long Course National Championship – Miami Man – http://www.multirace.com
• Ironman Cozumel – November 25, 2016 –  Still OPEN –  http://www.ironmancozumel.com

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.

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