Week of September 28 – October 4, 2015

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 Hubbard
• Ironman Chattanooga
  • Sincy Curley
  • Trent smith
• Hutchinson Island Triathlon
  • Bill Freyer
  • Jose Lopez
  • Hector Torres
• Six Gaps
  
  • 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

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
  • Registration: http://www.huntingtonsdiseasefl.org

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

March 4 – 10, 2014

Countdown to races!

• Gulf Coast Triathlon – May 9, 2015 Website
•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org

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

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

• Sprint Distance
  • Luis Ortiz
  • Chester Cooper

Calendar

	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

Sponsors

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! St. Anthony’s – April 24 – 26, 2015 – www.satriathlon.com Hotel: Comfort Inn St. Petersburg  54th Ave N St. Petersburg FL – Expedia: $99.00 Gulf Coast Triathlon – May 9, 2015 Website  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/ Huntington’s Disease Triathlon – Club Championship – July 26, 2015 Registration: http://www.huntingtonsdiseasefl.org 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 Sport Swim 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  Thanks! Hector L Torres USAT Elite Coach, USAC Lv 2, USAS , USAW, and USATF & MS See more at: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf

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

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

	Athlete	Time	Split	Total Time
1	Jay Strates	1m 0s	18m 41s	17:41
2	Jay Burrell	3m 0s	20m 52s	17m 52s
3	Paul lasagna	3m 30s	21m 26s	17m 56s
4	William morales	0m 45s	19m 43s	18m 58s
5	Kevin Bickley	2m 0s	21m	19m 0s
6	Zach Sinnott	1m 30s	20m 35s	19m 5s
7	Carlos Melendez	2m 30s	21m 38s	19m 8s
8	Marco Cortez	3m 15s	22m 32s	19m 17s
9	Jennifer hogan	1m 45s	21m 37s	19m 52s
10	Jose Lopez	0m 15s	20m 10s	19m 55s
11	Don DeBeaux	0m 30s	20m 25s	19m 55s
12	Mike Hill	4m 0s	24m 15s	20m 15s
13	Franco cavaliere	5m 30s	25m 49s	20m 19s
14	Karen Blihar	0m 0s	20m 32s	20m 32s
15	Michelle Hill	1m 15s	21m 53s	20m 38s
16	Joe dear	4m 30s	25m 13s	20m 43s
17	Kelli Saul	2m 45s	23m 56s	21m 11s
18	Hannah Hendricks	4m 45s	26m 26s	21m 41s
19	Vicky QUINTANILLA	3m 45s	25m 42s	21m 57s
20	Gary Olson	4m 15s	26m 52s	22m 37s
21	Jennifer Sturgess	2m 15s	26m 6s	23m 51s
22	Kris Jamtaas	5m 15s	31m 34s	26m 19s
23	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
Chester	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
Hannah	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