Tag Archives: triathlon

Thanksgiving week!

Congratulations to all of the athletes who raced this past weekend in Ironman Arizona!

  • Ana Caminas
  • Alfredo Solarte
  • Jose Lopez
  • Judy Hill

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:00 AM

5:00 AM

5:00 AM

7:00 AM

7:30 AM

Holiday Time – You are on your own. Run Workout for Sunday Enclosed!

Location:

DTWN

DTWN

DTWN

DTWN

Lucky’s Lake

Sport

Swim

Bike/Run

Swim

Run

Open Water

Duration:

1h 30m

2h

1h 30m

Turkey Trot

1h 30m

Sunday Run workout:

  • Warm up:
    • 15 min easy
      • Include 4 x 30 sec pickups with 90-second recoveries with
    •  7 min moderate pace… slightly faster than your first 15 min.
  • Total Warm up: 30 min
  • Main Set:
    • 4 x 5 min at tempo pace with 30 sec jog and 2:30 min jog.
    • Please try and keep the same pace in all of them.
    • 15 min aerobic pace
  • Cool Down: 5 min easy

Thursday – Track

  • Location: Downtown YMCA
  • Time: 5 am
  • Duration: 90 min

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

Vote for USA Triathlon National Board Member! – Deadline Oct. 17, 2017

Your candidate, Hector L Torres for Florida!

img_2972

To Vote

1.  Go to https://www.directvote.net/usat/    Click on:  Email login information. Enter your e-mail and click send.  You will get an e-mail ballot

or

To vote in the 2017 election, access the ballot email from Survey & Ballot Systems. If you didn’t receive the email please contact Sharon Carns, sharon.carns@usatriathlon.org. In order to vote in this election, you must be a member of USA Triathlon by 8/17/2017 12:00 pm mountain standard time (MST). 

Platform:

Goals for USA Triathlon 

  • Increased focus on our Age Group athletes – events and their experiences
  • Continued openness and transparency to our National Board and our athletes
  • Further work to help the development of triathlon in all regions in the USA.
  • Strengthen our working relationship with Ironman and the International Triathlon Union.
  • Expand and encourage the participation of youth and women in events of all distances.
  • Work to professionalize, enhance, and grow the Paralympics’ program
  • Rules Harmonization
  • Ensure our sport remains clean through supporting anti-doping education and controls

My name is Hector L Torres, and I am running for National Board Member for the Florida Region.  I have had the honor and privilege to serve on the Florida Regional Board for nine years. I believe that the leadership and work I have accomplished reflects my commitment toward helping grow and develop our sport in the Florida Region.  I have learned so much from working with the National Board, Federation employees, Council Chairs from other regions and the dedicated council members on my regional board.  In addition to this experience, I have a passion for learning from, listening to and serving our membership.  I envision much-continued growth for USA Triathlon, and I very much hope to have the opportunity to provide services at a higher level as your Florida Region National Board Member. I have the full support of my region and other Regional Chairs.

I will appreciate your vote!

Background

  • USA Triathlon Florida Region Chair, 2008 – present
  • Oversee the development of the Triathlon sport in the Florida region by developing programs designed to grow our sport
  • USA Triathlon International Relations Committee Chair,  2015  – present
  • USA Triathlon National Championship Committee, 2014 – 2016
  • Active triathlete since 2003 – 14 years.  Have raced all over the world including 25 Ironman events.
  • Certified USA Triathlon Level 2 – Elite Coach
  • Certified USA Cycling  Level 2 – Coach
  • Certified USA Track and Field Level 1 – Coach
  • Certified USA Swimming – Coach
  • Certified USA Weightlifting – Coach
  • Certified CSCS – National Strength Conditioning Coach
  • Two Masters Degrees:
    • Sport and Fitness – Concentration Sports Leadership and Coaching
    • Health Science – Exercises Science concentration Sport Performance
  • Built Tri Peak Athlete, LLC Coaching company, and CFL Tri Club – non-profit triathlon training club, largest triathlon club in Central Florida and the most structured club in the nation.
  • Active writer and commentator on our sport around the world
  • Before pursuing my passion of sports management/coaching was Marketing/Promotions Director for six radio stations throughout the East Coast.

Achievements

  • Led the development of Paratriathlon in the Florida Region
  • Head Coach of Team USA for Paratriathlon in 2012
  • Revamped the programming from ground zero in the Florida Region
  • Implemented Regional Hall of Fame 2015 – present
  • Organized and directed first ITU CAMTRI camp in the USA.
  • Lead Ambassador for the Gay Games in 2006

 

CFL Tri Club – Weekend Update

Hello Team,

Enclosed you will find the weekend update:

Friday – Swim

  • Location: Aquatic Center
  • Time: 5:30 am
  • Duration: 90 min

Saturday – Bike / Run

  • Location: Lee Vista and 436
  • Time: 6:30 am
  • Duration: 3;30 – 4:00
    • Warm up:
      • 30 min at an easy building to an endurance pace.
      • 5 x 1 min build with 2 min recovery
      • Total Warm UP: 45 min
    • Main Set:
      • Short Course:
        • 2 x 50 min at 77 – 85% with 10 min at an easy pace
      • Intermediate Course
        • 3 x 50 min at 77 – 85% with 10 min at an easy pace
      • Long Course:
        • 4 x 50 min at 77 – 85% with 10 min at an easy pace
    • Cool Down:
      • 10 min easy
    • Run After bike:
      • 30 min as 20 min easy with 10 min Tempo

Sunday

  • Long Run – Fast Finish
    • Short Course
      • 8 miles as 4 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
    • Intermediate Course
      • 12 miles as 8 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
    • Long Course
      • 16 miles as 12 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile

Week of March 27 – April 2, 2017

Hello from Johanesberg, South Africa!fullsizeoutput_10c3

I hope you are all doing well and having a good start of your week! Enclosed you will find the breakdown for this week:

Tuesday Wednesday Thursday Friday Saturday Sunday

Time

5:00 AM

5:30 AM

5:00 AM

5:30 AM

7 AM

6 AM

Location: DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Kirlaney Station – Howie and the Hills DTWN YMCA
Duration:

2h

1h 30m

1h 30m

1h 30m

3h 30m

1h 50m

Sport: Bike / Run Swim Track Swim Bike / Run Run
Note: Bike Trainer and 20 min Run Led by Assistant Coach 1k repeats Led by Assistant Coach Race Specific Efforts Race Specific Efforts

The assistant coaches of the club will be present.

Happy New Year!

Hello Team,

I hope you all had an amazing New Years! Now it is time to get your resolutions in writing.

  • Step #1: What are your goals?
    • Write them down in a piece of paper and put them in your fridge.
    • How are you going to achieve them?
    • Are you going to do it alone? (You know for a fact that you need someone to hold you accountable.)
    • Stop making excuses!!!!
  • Step 2: Are you motivated and dedicated?
    • You might have signed up for a race cause you got motivated cause your friends signed up for it! However, it takes dedication to take the training in. So, take your calendar aside and schedule  your training in.Don’t let anything get in the way!
    • Talk with your coach to go over on what is realistic and expectations in reference to training.
    • Are you motivated enough to clean up your eating habits!
  • Step #3: You eat to train, you don’t train to eat!
    • You are not a dog! So, you don’t have to reward yourself with food!  Make wise choices!
    • Cut the crap out of your life! No more excuses!

Swim Clinics

We will be  hosting a progression of swim clinics.  The Swim Clinic will be held at the Downtown YMCA.  You will need to bring your swim suit, goggles,  pull bouy, fins and paddles.  Only the first 25 athletes will be registered for the clinic. If there is more than 25 people who register, you will be placed on a waiting list. You will need to attend all clinics as this is a progression course. If you cannot commit to all clinics, you will not be added to the list. This is geared to all level of athletes. This will be held on the following dates:

  • January 7, 2016 – 2 pm
    • Module 1: Introduction to Swimming (Breathing, Floating, Kicking)
  • February 11, 2016 – 2 pm
    • Module 2: Gliding and Breathing – A
  • February 18, 2016 – 2 pm
    • Module 2: Gliding and Breathing – B
  • March 4, 2016 – 2 pm
    • Module 3: Hand movement and Stroke – A
  • March 11, 2016 – 2 pm
    • Module 3: Hand and Leg Coordination

Register at: https://docs.google.com/forms/d/e/1FAIpQLSf5FiGaHTT2Utwbua8Fh7QDymkXY8ybNM6wGkrbgbY0OeajWw/viewform?usp=send_form

Schedule

Time

Location

Sport

Coached

Monday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Tuesday

5:00 AM

Downtown YMCA

Bike

Coached

Wednesday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Thursday

5:00 AM

Downtown YMCA

Run

Coached

Friday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Saturday

7:30 AM

Lee Vista / 436

Bike / Run

Coached

Sunday

6:00 AM

Downtown YMCA

Long

Non Coached

The swim workouts will be posted the day prior to the workout. Please print it out and bring it with you.