February 9 – 15, 2015

Countdown to races!

• IM 70.3 Puerto Rico – 4 weeks
• Clermont – 6 weeks 
• St. Anthony’s – 11 weeks

All about that base!

Lay the groundwork now to perform stronger all year.

Whether yo are hoping to get a better time goal, reduce a few pounds, or simply increase you bike FTP… you’ll benefit from focusing on the first couple of months on building your base.

all athletes must build mileage gradually, never exceeding 10% increases from week to week and should vary the length of their training. Therefore, it is important for you to keep record if your training. If you haven’t already, please create your training peaks account at:

https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

Cross training is key to your development and success. As triathletes, we have the convenience in cross training with swimming, biking and running. However, strength training is key to your success. Next week’s article we will be over strength training.

Training Schedule

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	7:30 am	OFF
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	TBA
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike/Trainer
Duration:	90 min	2 hours	90 min	2 hours	90 min	2  hours

Breakfast of the day

Green Eggs and Ham

• Savory oatmeal makes a great lunch or dinner. Lean ham and eggs pack protein to satisfy your hunger, while spinach contains nitrates that improve muscle functioning during exercise.
  • Stir int he pot
    • 1/2 cup low sodium chick or vegetable broth
  • 3 cups baby spinach
  • 1/3 cup grated parmesan cheese
  • 1/3 cup chopped oil packed sun dried tomatoes
  • 1/4 teaspoon ground petter
• Top each serving with
  • 1 ounce black forest ham, chopped
  • 1 fried egg
  • 1 teaspoon chopped chives
  • dash of hot sauce

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

Week of January 26 – February 1, 2015

Countdown to races!

• IM 70.3 Puerto Rico – 49 days
• IM 70.3 Haines City – 79 days

Congratulations to all of the athletes who raced this weekend at Celebration Half and Full Marathon!

 

Head for the Hills! 

Hill running has become a popular activity for fat-burning Hit cardio workouts, but research out of South Dakota State University shows that it also can improve long-distance running. In the study conducted at Avera Sports Institute in Sioux Falls, South Dakota, runners in the hill group performed 30 – sec intervals on treadmills seta tat a 10 percent incline twice weekly for six weeks. By the end of the experiment, running economy improved in this group to the same extent as it did with longer intervals on a level grade – a training method already proved effective for distance runners. Therefore, when a hill workout his prescribed, please follow it as much as possible, cause it will help you in shelling run, 

Training Schedule

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	7:30 am	6:00 am
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	Lucky’s Lake	Dr Philips YMCA
Sport	Swim	Bike/Run	Swim	Bike/Run	Swim	Breakthrough Brick – 40 min swim / 2 hour bike / 1 hour run	Run
Duration:	90 min	2 hours	90 min	2 hours	90 min	2 – 3 hours	90 min – 120 min

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.

Week of January 5 – 11, 2015

Weekly Team Schedule – Testing

It is that time of the year, in which we are going to start testing and setting benchmarks. Therefore, it is very important that you rest and come prepared to practice. Do not stress yourself as this is a great opportunity to see what you are capable of.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	6:00 am	7:30 am
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Lee Vista / 436
Sport	Swim	Bike/Run	Swim – Test	Bike/Run	Swim	Run	Bike TT – Test
Duration:	90 min	2 hours	90 min	2 hours	90 min	90 min	2 hours

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CFL Tri Club Kick Off Meeting

We will be hosting our Kick Off Meeting on Saturday, January 10, 2015 at 9 am in the Downtown YMCA Metro Office. Please bring a friend and spread the word.

New Year’s Week – December 29 – January 4, 2015

Countdown to big events!

• CFL Tri Club Kick OFF Meeting – 13 days
• IM 70.3 Puerto Rico – 75days
• IM 70.3 Haines City – 112 days

Holiday Schedule! 

The Downtown YMCA has a revised schedule due to the holidays. Please review:

• New Year’s Eve 12/31
  • 5 am – 4 pm
• New Year’s Day – 7 am – 7 pm

2015 CFL Tri Club Kick Off Meeting – Save the Date

When: January 10, 2015 – 9 am

Location: Downtown YMCA
433 N. Mills Ave.
Orlando, FL 32803

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.

For more information: 321-443-0073

Training Schedule

Tuesday

• 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

• 5:30 am – Aquatic Center YMCA – Swim

Thursday – New Year’s Day

• 5:00 am – Downtown YMCA- Long Run
• 7:15 am – Downtown YMCA – Spin Class
• 8:15 am – Downtown YMCA – Spin Class
• 12:00 n – Downtown YMCA – Spin Class

Friday

• 5:30 am – Aquatic Center YMCA – Swim – James Nunn

Saturday

• 7:30 am – Killarney Station – Clermont
  • Hill Repeats
    • 2 hour ride followed by a 20 min run
      • Ride at Zone

Sunday

• OFF

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

2015 CFL Tri Club Races

Hello team,

Enclosed you will find the club races for 2015.

January – July 2015

• Destination race:
  • Puerto Rico 70.3 – March 15, 2015
• Training Races
  • Clermont Triathlon – March 2015
  • St. Anthony’s Triathlon – April 2015
• Club Race:
  • Huntington’s Disease Triathlon – July 2015

August 2015 – December 2015

• Destination race:
  • IM Cozumel
  • IM Maryland
• Training Races
  • Clermont Sprint Series
• Club Race
  • Rev 3 – Venice, FL

 

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.

 

 

 

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