Tag Archives: youth tri

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

May 26 – June 1, 2014

You are what you eat!

Many athletes assume that to get faster and stronger they need to train harder and longer. However, they look at the scale and assume just because they are training they can eat whatever they want and get fast. Sorry to break it to you… that is not going to happen. You are not DOGS… so why reward yourself with food!

You eat to train… you don’t train to eat… not just for your own training, but also in general, for LIFE. 

Therefor, it is important to be conscious on what you put in your body. What is your excuse to for not eating correctly is it, work, stress, family, relationships, exes, depression, kids, feeling lonely… stop it!!!! Stop making excuses.

Nutrition and a clean, healthy REAL FOOD (not shakes or meal replacements) diet is an integral part of overall health and for seeing results from your fitness regimen. Furthermore, it’s imperative to adapt a “diet” that is sustainable long-term and becomes natural to you and subsequently your lifestyle.

If you are willing to make the sacrifices and changes of bad habits… make it happen. Here is a resource for you: The Weight Loss Management Plan – We Personalize Nutrition For You  – from Tri Peak Athelte can help you. . Please visit: http://tripeakathlete.wordpress.com/services/weight-loss-management-plan-we-personalize-nutrition-for-you-new-program/

Weekly Schedule:  May 26 – June 1, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 188 days left
  • 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
  • Saturday – 7:30 am- Kilarney Station – Clermont – Bike / Run
  • Sunday – 6:30 am – Downtown YMCA – Run

Week of April 14 – 20, 2015

Week of April 14 – 20, 2014

I will like to Congratulate all of the athletes who raced this past weekend:

Haines City – 70.3

  • Amanda Green
  • Patricia Smith – 2nd Place
  • Kim Capps
  • Kevin Bickley
  • Trent Smith
  • Sean Dishman
  • Andrew Heinrich
  • Larry Nurcouse
  • Tim Boyd
  • Bill Freyer
  • Jason Sanders

San Juan 70.3

  • Ruben De Jesus
  • William Morales
  • Luis Ortiz
  • Rafael Oliver

I am very proud of all of you! Your hard work and dedication allowed you to overcome many obstacles and achieve your performance.

Enclosed you will find the schedule for this week:

  • Monday – Swim
    • Aquatic Center – 5:30 am
  • Tuesday – Bike / Run
    • Downtown YMCA – 5:00 am
  • Wednesday – Swim
    • Aquatic Center – 5:30 am
  • Thursday – Bike
    • Downtown YMCA – 5:00 am
  • Friday – Swim
    • Aquatic center – 5:30 am
  • Saturday – UCF Research Parkway
  •     – 7:30 am – Duration: 3 – 4 hours
  • Sunday – Lee Vista – 7:30 am
  •     – Duration: 3 hours

Cut out the Sugar!

Cleaning up your diet starts with scouring your kitsch for items laced with added sweeteners. A 2013 report in the American Journal of Public Health followed nearly 5,000 men and women over 30 years and found that participants’ calorie intake from added sugars increased by about 50 percent during  that time period. As sugar consumption increased, so did waist measurements. “Sweeteners deliver empty calories and encourage overeating,”  says Chris Mohr, Ph.D., R.D. a sports nutritionist in Louisville, “both of which lead to weight gain.”

Spring Clean ->
Scan ingredients on packaged foods and choose those with little if any added sweeteners. Replace sugary breakfast cereals, flared yogurts, and reduced-fat peanut butter (which often swaps fat for sugar) with steel-cut oats, plain yogurt, and natural nut butter.

The Morning Battle!

The morning battle?

The alarm goes off, you roll-over and stare at the blinking digital numbers on the clock wondering what day it is… it is Monday morning. The weekend is over, most good hang out places are closed and your daily routine begins. Wednesday, the second longest day of the week, most of the times your long-run day, it is the peak of your training during the week. No other day is as long as this day. However, incorporating specific strength training can allow you to go over the hump during the middle of the week. Strength training does more than just prevent injury. Even in a multi-hour endurance event, explosive power is key for performance, and lifting is one of the best ways to improve.

Translate to the sport
Sport-specific strength training such as swimming with paddles or doing big-gear climbs on the bike help translate power gains in the gym back to triathlon, even though these workouts this means, unfortunately, there is no one plan that is perfect for everybody. However, regardless of their focus, triathletes should always strive to incorporate whole body exercises into their strength training, in order to get the biggest benefits from the work they are putting in.