Tag Archives: triathlon

October 4 – 5, 2014

Weather Advisory!

It is going to be a wet weekend. Therefore, we are going to make a few changes to the schedule:

Saturday, October 4, 2014

  • Time: 7 am
  • Location: 436 and Lee Vista – Starbucks
  • Duration:
    • Cozumel and Florida: 4:30 hours / 1 hour run
    • Rev 3 or Half: 4 hours / 1 hour run
    • Base Training: 3 hours / 30 min run

Sunday, October 5, 2014

  • Time: 6 am
  • Location: Downtown YMCA
  • Duration:
    • Cozumel and Florida:
      • Group A (Those who ran long on Thursday) 90 min
      • Group B (Those who didn’t run long on Wednesday) 2 hours
    • Rev 3, Half or Base Training:
      • 90 min

Sommersports Discount Code

Hello Team,

The Central Florida Tri Club has partnered with Sommer Sports. Our Discount code is: TCCFCTC14
That code is valid until Dec 5, 2014.

Keep up the good work!

Week of September 23 – 28, 2014

Enclosed you will find the schedule for this week:

  • Wednesday – Aquatic Center – 5:30 am – Swim
  • Thursday – Downtown YMCA – 5:00 am – Long Run
    • 6:30 pm – Tri Peak Athelte, LLC – Recovery Bike
  • Friday – Aquatic Center – 5:30 am – Swim
    • 7:30 am – Lee Vista and 436 – Bike (Advanced Cycle – Road Bike)
  • Saturday – UCF Research Parkway – 7:00 am – Long Bike
  • Sunday – Downtown YMCA – 6:00 am – Tempo Run

September 18 – 21, 2014

Getting ready for your long run….!

During triathlon training, especially during Ironman training, it is very important to prepare yourselves for your long day of trainings. You have to think your body as your engine aka “motor”.  During your training you have been spending time on your feet; which leads into increasing aerobic capacity by building muscles enzymes, capillaries that deliver blood to muscles and mitochondria (motor of the cell).  Read More

Happy Hour – Friday, September 19, 2014 – 5:30 pm

The CFL Tri Club Happy Hour is this Friday –  5:30 pm at

Marlow’s Tavern.

1008 S Orlando Ave, Winter Park. Map

Dress attire: Do not bring workout clothes or spandex. Dress to impress.

Weekend Schedule

Friday

  • 5:30 am – Aquatic Center – Swim
  • 7:30 am – Advanced Cycle – Recovery Ride – 90 – 115 min

Saturday

  • 7 am – Miracle Mile 15k – Lake Eola in front of Panera
  • 9 am –  Bike Ride – Downtown YMCA – 3 hours

Sunday

  • 7 am – Ride 4 Ronald – Link
    • 6:00am – Registration opens
    • 7:15am – Morning Announcements
    • 7:30am – 30, 60, & 100 mile riders released
    • 8:30am – 10 mile riders released
  • Run After bike – 30 min

Weekend of September 13 – 14, 2014

Chamois Butter – Athlete’s Best Friend

Triathletes need comfort while aboard their tri bikes. This isn’t an oh-by-the-way message. It’s a “we-need-comfort-now!” message.
From the name you can figure out it’s a cream that goes on your chamois. But why? And does it really go on the chamois? Do we even use chamois today? But we still need chamois cream?
It’s time to answer these questions and more! Let’s get past all the myths and folk lore, and get into some practical tips and real advice on how and why to use this cream…
What the heck is a chamois?
When it comes to cycling, the chamois is the piece of padding found in bicycling shorts, with the purpose of providing increased comfort for long days in the saddle.
The name comes from the olden days when this pad was actually made from chamois cloth, a type of sheepskin leather. Today, most shorts feature a synthetic chamois, usually made of foam, gel, and/or microfiber cloth. It serves the same purpose but is cheaper and easier to maintain.
It is pronounced “shammy” or “sham E.”
Where does the chamois butter come in?
For a real leather chamois, you used to need chamois butter to condition it. It’s like how you have to oil a leather baseball mitt to break it in and keep it pliable. You would apply the cream to the chamois itself, or else it would stiffen up after it was washed and dried.
These days you don’t technically need any sort of chamois butter since a synthetic chamois will remain soft and pliable on its own.
Advance Cycle is carrying this great new product in which it is a must have. It is called Morgan Blue.
Morgan Blue Soft Chamois Cream is an excellent choice and the large tub lasts for simply ages.
 
That said, the cream has a low viscosity which means it a little tricky to apply. It’s best suited for those who prefer to lather the padded insert of their shorts, rather than applying it directly to the skin. Trying to do that can easily result in spillage.
Once you’ve got your shorts on though, the cream does what it sets out to do, prevent saddle sores and general chafing from hours in the saddle. It does seem to last longer than other creams I’ve tested in the past, and doesn’t seem to get washed away quite so quickly like some.
The cream contains Saint John’s Wort oil, olive oil, sunflower oil and rosemary oil with natural vitamin E and herbal extract. Morgan Blue claims it prevents saddle sores, chafing wounds and skin irritation, and my testing certainly seems to back this up. I’m not a particular fan of chamois cream, but when riding big miles on consecutive days it does boost comfort enough to make it worth using, and this chamois cream has constantly impressed.

Weekly Schedule

  • Saturday – September 13, 2014
    • Location: UCF Research Parkway – Daytona Beach
    • Duration: 3 – 5:30 hours
    • Description:
    • There will be group group leaving out of Tri Peak Athlete at 5:30 am. Make sure you bring lights.
    • Warm up: 20 min at cadence of 90 rpm
      • Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
      • Total Warm up: 35 min
    • Main Set:
      • Olympic: 4 x 25 min at 95% with 10 min at 70%
      • Half: 4 x 25 min at 90% with 20 min at 70%
      • Ironman:
        • 4 x 30 min at 85 – 90% with 15 min at 70%
        • 1 hour at 70 -75%
        • 3 x 10 min at 90% with 10 min at 70%
    • Cool Down:
      • The last segment of your set will be your cool down. Then get ready for your run.
    • Run After the bike: 30 min
  • Sunday – September 14, 2014
    • Location: Downtown YMCA
    • Duration: 90 min
    • Description:
    • Olympic: 8 miles at Zone 2 walk 20 sec every mile
    • Half: 10 miles at Zone 2 walk 20 sec every mile
    • Ironman:  Will discuss on Sunday morning. Please bring enough hydration and nutrition for 90 minutes.
Keep up the god wok and I’ll see you in the morning. 
Hector L Torres

USAT Lv 2, USAC Lv 2, USAS and USATF & MS 


USA Triathlon Florida Region Chair
Florida Paratriathlon Development Coordinator
617 Virginia Dr.
Orlando, FL 32801
P: 321-443-0073

Labor Day Week – September 1 – 7, 2014

Good morning team – Happy Labor Day

I hope you all had a good weekend. I apologize for the delayed email. As the aquatic center is going to be closed due to Labor Day, we are doing a few changes on the schedule this week.

  • Monday – Optional Day Off or Swim DTWN at 5 am followed by a bike.
  • Tuesday – Bike Trainer / Run – Downtown YMCA at 5:00 
  • Wednesday – Swim – Aquatic Center at 5:30 am
  • Thursday – Run – Downtown YMCA at 5:00 am
  • Friday – Swim – Aquatic center at 5:30 am 
  •  – Bike – Advanced Cycle – 7:30 am – Recovery Ride
  • Saturday – Bike / Run – UCF Research Parkway – 7:00 am
  • Sunday – Run – Downtown YMCA at 6:00 am
Keep up the good work and I’ll see you in a few. 

Weekend of August 30 – 31, 2014

Hello Team, 

 
Enclosed you will find the update for this weekend:
 
Saturday, August 30 , 2014
  • Group 1 – Time: 5:30 am
    • Location: Tri Peak Athlete, LLC
    • Destination: Kilarney Station – You must have light that are working. 
    • Duration: 4:30 – 5:00  hours
  • Group 2 – Time 7:00 am
    • Location: Kilarney station
    • Duration: 3 hours
Sunday, August 31, 2014
  • Duration: 90 – 2 Hours
  • Location: Downtown YMCA
 
Nutrition: Please bring appropriate nutrition for the following training days. Do not forget your salt tablets. 
 
Ironman Race Day Planning – Save the Date
To all of the Ironman athletes that are racing in the upcoming weeks, we will have a meeting to go over all the details and strategy for the races.
It wil be held on: Tuesday, September 10, 2014. Location: Tri Peak Athlete, LLC 
Athletes racing Ironman Cozumel and Florida
  • Kelli Saul
  • Jay strates
  • Jay Burrell
  • Rafael Oliver
  • Jose Lopez
  • Sean McEntee
  • William Morales
  • Kevin – Bickley
  • Ruben De Jesus
  • Karen – Tentative
  • Juan Velez
  • If I didn’t put your name, it is because we are meeting individually, 
 
Keep p up the good work and I’ll see you in the morning. 
 
 

Hector L Torres
Head Coach / Central Florida Tri Club

Week of August 25 – 31, 2014

Congratulations – to all of the CFL Tri Club members that participated in the Courage to Tri race this past weekend.  We came in 1st at Division 2! Awesome job!

Using a Power Meter on a Hilly Course – Joel Friel

In a hilly, long course race, your focus must be on “smoothing” the course. The power on uphills must be restricted by gearing down and keeping your power output below your functional threshold power (FTP) (or even lower on longer climbs).  The typical newcomer to long distance racing pushes far to hard on hills, especially early int he race, and pays the price later as high fatigue sets in.
  • For short climbs of up to 5 min duration, athletes should consider an effort ceiling of 90 – 100 percent of FTP.
  • For longer climbs, consider an effort ceiling of 80 – 90 percent of FTP
  • For all climbs, it is very important to “save some watts” for cresting the apex of the climb. Novices tent to have their highs twatts at the base of a climb. The intelligent athlete will have his or her highest watts over the top of a climb and accelerate down the backside. Experienced power users know that higher lactate levels can be cleared during the descent and after the rider has returned to cruising speed.
  • On the downhill side, stop pedaling and coast in the aero position when your pedaling cadence becomes so high tat you begin to breathe more heavily. If in doubt, coast the downhills so long as your speed is well above your average for the race.  – Going Long 2nd Edition, 2009, Pg 158. 
Weekly Schedule: August 17 – 24, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Ironman Chattanooga
  • Augusta 70.3 – September, 2014
  • Miami 70.3 – October 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Rev 3 – November 9, 2014
  • Ironman Cozumel – November 30, 2014
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Friday
    • 5:30 am – Aquatic Center – Swim
    • 7:30 am – Advanced Cycle – Easy / Endurance Ride led by Advanced Cycle.
  • Saturday
     Tri Peak Athlete, LLC – 5:30 am – Towards Clermont and must have lights – 4 hour – 5 hours
    – Kilarney Station – 7:00 am – 3 hour ride
  • Sunday – 6:00 am – Downtown YMCA

August 16 – 17, 2014

Hello Team,

Enclosed you will find the breakdown for this weekend:

Saturday, August 16, 2014
Time: 6:30 am
Location: UCF Research Parkway
Sport: Bike / Run –  Brick
Breakdown:
    You will start off with a two mile run
         – Olympic Distance – 3 Rounds
            – Bike: 30 min bike as (10 min at Zone 1 / 10 min Tempo / 5 min threshold / 5 min easy
            – Run –  2 mile run as 1/2 mile easy / 1 mile tempo / 1/2 easy
        – Half – 4 rounds
        – Full – 5 rounds

Sunday, August 17, 2014
Time: 6:00 am
Sport: Run
Location: Downtown YMCA
Breakdown:
        – Olympic – 8 – 10 miles
        – Half – 12 – 14
        – Full – 14 – 16 miles (this is a long one. )

Make sure you bring appropriate nutrition and a great attitude. You won’t have anything extra to do. We want to focus on the run especially off the bike and on Sunday’.

Keep up the good work and I miss you guys so much!

Hector L Torres
Head Coach / Central Florida Tri Club

Week of July 28 – August 3, 2014

Hello Athletes, 

I hope you are all doing well when you receive this email.  Enclosed you will find the breakdown for this week and several articles that I will like for you to review prior to training.

 

Hydration

 

As you are well aware, the heat is cranking up and it won’t get cooler for a while. Therefore, it is very important to be on check our hydration. Many athletes make the common mistake on waiting till they are thirsty to start hydrating. That is a big mistake. When you are thirsty, that is a precursor that you are already dehydrated. Moreover, you need to weigh yourself prior to your long runs or bike rides so you can review what is your weight loss due to your sweat rate. If you lost 1 pound after a long run. That means, you need to hydrate 150% of what you have lost. In english now, as you lost 1 lbs of water that is equal, 16 oz, you will need to hydrate 24 oz. Now, many athletes will think that they just need to drink 24 oz of water…… wrong! You need to take in electrolytes as well. Take a nun tablet or a Gu brew after your bikes and runs so you can recover faster.

 

Congratulations to

 

  • Chester Cooper
  • Luis Ortiz
  • Michelle Hill
  • Michael Hill
  • Jeff Hill

 

Club Championship

 

The club championship is going to be held on August 23, 2014 in Clearwater, FL. You register at: https://www.racersignup.com/courage-to-tri/register/  Your participation is required, so we can showcase what the CFL Tri Club is made of…. we are a force in which we shall not be reckoned with. Therefore, please sign up.

 

Week Schedule

 

  • Monday
    • 5:30 am – Aquatic Center – Swim
  • Tuesday 
    • 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday 
    • 5:30 am – Aquatic Center
  • Thursday 
    • 5:00 am – Downtown YMCA – Run
    • 6:30 pm – Lee Vista and 436
  • Friday 
    • 5:30 am – Aquatic Center – Swim
    • 7:30 am – Advanced Cycle – Bike Ride
  • Saturday
    • 6:30 am – Kilarney Station
      • Duration: 3 hours followed by a 20 min run
  • Sunday
    • 6:00 am – Downtown YMCA – Run