Brick Workouts
Bricks are a very important part of triathlon (and duathlon) training and they are sometimes overlooked. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race (I am sure you knew this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan.

Multi-discipline workouts are more intense and physically demanding than single sport workouts, meaning that they require more preparation and recovery time. It is important to go into a brick session feeling fresh and relatively well rested. It is an important part of your training and should be treated as such. Similarly, it is important to realize the requirements for recovery following such a workout. Long or intense workouts may require up to 3 days of easier training in order to allow for glycogen replacement and muscle repair. It is safest and most beneficial to include a brick workout, especially a long or intense effort, no more than once per week.

When you stop biking and start running the legs feel “strange” and heavy (this is why they call these workouts bricks!) and the heart rate goes up, as our body tries to switch the blood from flowing into the muscles used for biking to those used for running. This feeling is more pronounced at the start of the run and usually the legs get better as time passes – although probably never as fresh as those you have when you run without biking before it (I wonder why?! ). Brick workouts help shorten the time our legs take to start feeling more normal thus allowing us to run better and faster. It is not uncommon to experience cramps when starting to run after biking, especially if you are not used to it. As usual, listen to your body and slow down if you feel a cramp coming. A carbo gel and water will also help if you are experiencing cramps due to the decrease in muscle fuel.

If you correctly match the type of brick workout to the goal of your current training phase and utilize adequate recovery and preparation methods, you’ll be able to use them as great way to boost your triathlon-specific fitness.

Therefore, this weekend we will practicing this workout.

Please review the training calendar.

Your catch in the swim is your key limiter to build strength in the swim. The more quickly you are able to rotate your shoulder and set up the pull, the better and efficient you’ll be. All athletes can afford to be stronger in the initial phase of their catch. As you are swimming more than three times a week, it is very beneficial to implement stretch-cord sessions of 10 – 15 min per week. You must use perfect form at all times with these exercises ( or any technical drill, for that matter). Focus on technique before trying to move quickly or under load. The learning progression for any new skill or movement pattern is the same. Link: http://www.byrn.org/gtips/swimcords.htm

Keep in mind that you must:

• Learn the movement patter slowly
• Add speed
• Add resistance
• Perform under stress

Clinics This Week

Training Devices

You just bought an expensive piece of equipment that’s going to help you for your training. However, you do not know how to use it. Therefore, this clinic you will be focused on how to use your training devices such as:

• Garmin
• Timex
• Polar
• TrainingPeaks Account

The clinic will be held Thursday, June 13, 2013 at 6:30 PM.
Located at: TriPeak Athlete, LLC, 617 Virginia Dr. , Orlando, FL 32803

Swim Clinic
This clinic will be catered to beginners. Fear of the water, balance, stroke technique and much more.
The clinic will be held at on Saturday, June 15, 2013 at 2 pm.

Located at: Downtown YMCA, 433 N Mills Ave, Orlando, FL 32803

Schedule this Week

• Monday – Swim / Aquatic Center 5:30 am
• Tuesday – Bike Trainer / Dtwn – 5 am
• Wednesday – Run / Dtwn 5 am
• Thursday – Bike Trainer / Dtwn – 5 am
• Friday – Swim / Aquatic Center 5:30 am
• Saturday – Bike and Run / Kilarney Station – 7 am
• Sunday – Run / Dtwn – 7 am

Keep up the good work and I’ll see you in the morning,

Hector L Torres
Head Coach / Central Florida Tri Club

_______________________________________

I hope you are all having a great day and enjoying this weekend. As you have noticed, we have a sprint triathlon this weekend in Clermont, FL. This race is going to be used as a training/testing race. Therefore, make sure you pay close attention to all of the tips and pointers I will provide during the week. Please review the breakdown for this week:

• Monday
  • Swim – Aquatic Center – 5:30 am
• Tuesday
  • Bike / Run – Downtown YMCA – 5 am
• Wednesday
  • Long Run – Downtown Y
• Thursday
  • Bike – Downtown YMCA – 5 am
• Friday
  • Swim – Lucky’s Lake – 6:30 am
• Saturday
  • Lake Minneola – Sprint / Picnic - 5 am
  • www.triflorida.com
• Sunday
  • Bike – UCF Research Parkway – 7:30 am

Also, we will be having a picnic summer celebration on Saturday after the race. The club will provide the refreshments, such as water, iced tea and a few other things. Feel free to bring your own beverage. We will be playing volleyball, football, tack freezbie… whatever…. also, I know there will be a grill there. I will double check and let you guys know.

Keep up the good work,

Hector L Torres
Head Coach / Central Florida Tri Club

www.cfltriclub.com

Facebook: CFL Tri Club

Twitter: Coach Torres

Tri Peak Athlete, LLC
www.tripeakathlete.com

USA Triathlon Florida Regional Chair
USA Triathlon Coach Lvl 2
USA Cycling Coach Lvl 2
USA Track and Field Lvl 1
USA Swimming Coach
Tri-Bike Fit Professional
Cell: 321-443-0073

Your Fitness Voyage Features

• Educational Lecture
• Cocktail Reception
• Swim & Running Sessions
• Meet Professional Coaches
• Network with Triathletes
• Training & Fitness Planning
• Tri Cruis Official Shirt
• Visiting Nassau and Coco Cay
• Meals and Entertainment Included

Ocean View Stateroom from $439.00

Inside Stateroom from $379.00

Prices per person, double occupancy; port charges included, Government fees & taxes are extra. Service Fee of $24.95 applies. Limited Availability. Prices show are for selected departure. Not responsible for last minute changes in pricing or itineraries by the cruise line, or any errors or omissions in the content of this ad Cancellation penalties and some restrictions may apply!

Limited Availability – Reseve your Spot Today! Registration 

Cruise Deposit $50.00 due by 6/16/2013 – Final Payment by 9/5/2013

Call 407-392-2156

I am very excited to let you know that I found a local distributor in town that carries Slime tubes. If you have been showing up to practice, I have been telling you about this product. Website: http://www.slime.com

However, Orange Cycle in College Park does carry them!!!! They just got a new order in after my request. Therefore, feel free to purchase the tubes for your bikes.

Newton Running Clinic
Wednesday evening May 15th at 6 p.m. at David’s World Cycle in College Park. This is a totally free running form clinic put on by Newton’s own Stephen Pifer:

http://www.newtonrunningelite.com/stephen-pifer/

Please pass this along to your friends and athletes. There will be plenty of giveaways and raffles to win awesome Newton Running gear. I hope to see all of you there.

Schedule:

Friday – OFF

Saturday – Light Brick
Lucky’s Lake
Time: 7:30
Start Time: 7:45 am
2 laps non stop swim / 60 min bike / 20 min run
Make sure you include 4 accelerators of 30 sec every 4 minutes

Sunday – Downtown YMCA
Haines City: 1 hour 10 min run
Ironman Texas: 10 – 12 mi (4 – 6 miles at marathon pace)
Time: Please do this run in the time you will be racing. (HOT)

Thank you and keep up the good work,

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