Tag Archives: usat

Week of September 28 – October 4, 2015

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!
Enclosed you will find the breakdown for this weekend:
5:30 AM
5 am
5:30 – 6:50 am
5 am
5:30 – 6:50 am
7:30 am
Bike trainer / Run
2:30hr – 3 hours / 20 min run
Aquatic Center
Aquatic Center
Aquatic Center
UCF Research Pkwy

June 30 – July 5, 2015

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.


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

March 4 – 10, 2014

Countdown to races!

Healthy Weight – Loss Guidelines!

A healthy weight for an athlete is about how you feel and perform, not just about how you perceive how you look or what the scale is telling you. It can be difficult in our society to keep a healthy perspective on weight. . The ideal has become more muscular and leaner than ever, while as a whole the population is gaining weight. Often the ideal portrayed in the media is  unhealthy and unrealistic and can only be attained through excessive exercise and overly restrictive eating.

Healthy weight loss starts with setting  realistic goal and avoiding quick, unbalanced, and extreme weight-loss approaches. Try to accomplish your goal in a reasonable amount of time and during the off-season for your sport. Let’s take a look at some sensible weight-loss guidelines.

  • Set a realistic body-composition and weight-loss goal.
  • Set a realistic calorie deficit
  • Remember that trimming no more than 200 to 300 calories daily may be the safest and most effective long-term weight-loss approach
  • Consume enough energy or calories so that you stay above a threshold that is considered too low an would result in a lowering of resting metabolic rate. 
For more information, please read, Sport Nutrition for Endurance Athletes, 3rd edition, page 195 – 199. 

Congratulations to all of the athletes who raced at Sprint in Virginia.

  • Sprint Distance
    • Luis Ortiz
    • Chester Cooper


Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5 am 5:30 am 5 am 5:30 am 7:30 am 7:00 am
Location DTWN Aquatic Center DTWN Aquatic Center Lucky’s Lake 436 and Lee Vista
Sport Bike / Run Swim/Run Run Swim Swim / Run Bike / Run
Note Brick workout Brick Workout Tempo Speed Special Event Tempo Ride

Week of April 27 – May 3, 2015

Congratulations to all of the athletes who raced at St. Anthony’s.

  • Sprint Distance
    • Luis Ortiz
    • Giovanni Cabrerra
    • Carlos Melendez
    • Marco Cortez
    • Jennifer Hogan
    • Ana Howard
    • Kris Jamtass
    • Angel Lopez
    • Dawn Clark
  • Olympic Distance
    • Linda Romer
    • Dan Samatuski
    • Michael Melton
    • Kyle Coon
    • Hector Torres
    • Michelle Hill
    • Michael Hill
    • Nima Khosravani
    • Jose Lopez
    • Ana Caminas

I am very proud of all of you.

Enclosed you will find the breakdown for this weekend:

Friday Saturday Sunday
Time 5:30 am 7:30 am 6:30 am
Duration 75 min 3 hours 90 min
Location Aquatic Center Lucky’s Lake Swim – Brick Downtown YMCA
Note: Swim/Run Swim / Bike / Run Run


Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Week of April 13 – 19, 2015

Countdown to races!

Swim – Use the HIPS – Lava Magazine

Properly rotating your pelvis is arguably the biomechanics factor most critical to success. Stabilizing and rotating through the core and spine creates initial momentum and puts the upper extremities in a position of mechanical advantage, allowing, for greater overall force output and efficiency form the movement. Swimming is not much different from baseball and golf in this way: in a ll of these sports, pelvic rotation initiates spinal rotation, followed by upper extremity action.

Please review this swim video for Wednesday’s swim drill:  https://youtu.be/KzfI8hZgdzE

Jono Van Hazel: https://youtu.be/s3HhNlysFDs

Week Schedule

Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:00 am OFF
Location: Aquatic Center DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Lake Minneola Brick
Bike/Run Swim Run Swim Bike/Run
Duration: 90 min 2 hours 90 min 90 min 90 min  2.5 bike followed by 90 min run

Save the Children

Hi guys!

I need 200 of my friends to donate at least $20 dollars to the foundation on my behalf. I need to meet my quota. So, don’t go out drinking this weekend and put up $20 dollars for the children.

This time around I need your help. As you all are aware we train for a cause and work hard at it. This time around I am doing it for the Children… literally.

So, I’m racing in this year’s IRONMAN in Woodlands, TX! By participating in this event, you already know that I am a serious athlete, because i have done 18 of them.

If you help me reach my fundraising goal, together we will help Save the Children provide life-saving, life-nurturing programs to children all over the world, including right here in the United States!
I need your help to reach my fundraising goal!

$100 can help stock a library for schools in the U.S.
$150 can help provide 3 goats to families in need.
$200 can help provide ready-to-use food to help save malnourished children.
$300 can help provide healthcare essentials to a school clinic serving hundreds of children in 35 schools.

Please support my participation in the 2015 Ironman Texas benefiting save the Children. I have made a commitment to raise at least $5,000, and I need your help to get there.

By clicking on the link below, you can visit my personal fundraising page to make your donation. Please click “Give Now” when you visit my page. If you prefer, you can mail your donation directly to me. Or copy paste: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf 


Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS , USAW, and USATF & MS

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








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

Bike TT – January 11, 2015 (6.9 mile loop)




Total Time


Jay Strates 1m 0s 18m 41s 17:41


Jay Burrell 3m 0s 20m 52s 17m 52s


Paul lasagna 3m 30s 21m 26s 17m 56s


William morales 0m 45s 19m 43s 18m 58s


Kevin Bickley 2m 0s 21m 19m 0s


Zach Sinnott 1m 30s 20m 35s 19m 5s


Carlos Melendez 2m 30s 21m 38s 19m 8s


Marco Cortez 3m 15s 22m 32s 19m 17s


Jennifer hogan 1m 45s 21m 37s 19m 52s


Jose Lopez 0m 15s 20m 10s 19m 55s


Don DeBeaux 0m 30s 20m 25s 19m 55s


Mike Hill 4m 0s 24m 15s 20m 15s


Franco cavaliere 5m 30s 25m 49s 20m 19s


Karen Blihar 0m 0s 20m 32s 20m 32s


Michelle Hill 1m 15s 21m 53s 20m 38s


Joe dear 4m 30s 25m 13s 20m 43s


Kelli Saul 2m 45s 23m 56s 21m 11s


Hannah Hendricks 4m 45s 26m 26s 21m 41s


Vicky QUINTANILLA 3m 45s 25m 42s 21m 57s


Gary Olson 4m 15s 26m 52s 22m 37s


Jennifer Sturgess 2m 15s 26m 6s 23m 51s


Kris Jamtaas 5m 15s 31m 34s 26m 19s


Ana Caminas 5m 0s 32m 3s 27m 3s
Linda freeman

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.

Swim Test – January 7, 2015

Average per 300 m Pace Per 100m Pace per 100y
James Nunn

4m 33s

1m 31s

1m 19s

Jay Strates

4m 40s

1m 33s

1m 21s

Luis Ortiz

4m 40s

1m 33s

1m 21s

Hector L Tores

5m 1s

1m 40s

1m 28s

Zach Sinnot

5m 3s

1m 41s

1m 29s


5m 12s

1m 44s

1m 32s

Paul Julius

5m 13s

1m 44s

1m 32s

Michael Hill

5m 15s

1m 45s

1m 33s

Michelle H

5m 17s

1m 46s

1m 34s

Jennifer Hogan

5m 18s

1m 46s

1m 34s

Kevin B.

5m 40s

1m 53s

1m 41s

Sean McEntee

5m 45s

1m 55s

1m 43s

Carlos Estrella

5m 45s

1m 55s

1m 43s

Karen Bihlar

6m 9s

2m 3s

1m 51s


6m 11s

2m 4s

1m 52s

Mariemma Q.

6m 15s

2m 5s

1m 53s

William Morales

6m 23s

2m 8s

1m 56s

Kelli Saul

6m 55s

2m 18s

2m 6s

Pat Smith

6m 55s

2m 18s

2m 6s

Jose Lopez

7m 26s

2m 29s

2m 17s

Ana Caminas

7m 48s

2m 36s

2m 24s