Tag Archives: triathlon training

Coach's Corner

Saturday – Bike Ride/Run (Sign up)

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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.

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Coach's Corner, News, Special Events

Wednesday – Swim Workout

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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.
    • 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.
      • 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.
    • Cool down: 100 free
Coach's Corner

Wednesday – Swim Workout

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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

Calendar

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

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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.
Coach's Corner

Week of May 31- June 5, 2016

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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!

Weekly Post

Week of October 19 – 25, 2015

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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.
Weekly Post

Week of September 28 – October 4, 2015

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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 HubbardIMG_2113IMG_2114
  • Ironman Chattanooga
    • Sincy Curley
    • Trent smith
  • Hutchinson Island Triathlon
    • Bill Freyer
    • Jose LopezIMG_2112
    • Hector Torres
  • Six GapsIMG_2107
    • 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
Calendar, Coach's Corner, Weekly Post

June 30 – July 5, 2015

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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
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