CFL Tri Club

Hello team,

In this email you will find:

1. Training in the Heat
2. Upcoming Races
3. Coach’s Bucked Up Recommendations
4. Athlete Highlight – Giovanni F.
5. Schedule
6. Join the Club
7. Questions

Training in the Heat

As the weather heats up, especially in sunny Florida, staying hydrated and protected from the sun becomes crucial. Without proper hydration and nutrition, you risk hitting a wall and missing out on the benefits of your training. To optimize your performance and safety, it’s essential to take water and electrolytes before, during, and after exercise.

During training, water and electrolytes are essential to prevent dehydration and maintain mineral balance, crucial for nerve and muscle function. Rising temperatures increase sweating and electrolyte loss, which can lead to fatigue, cramps, and dizziness if not managed properly.

To combat these challenges, pay close attention to fluid intake throughout your workout. Begin by hydrating well before your session—aim for at least 16 ounces of water or an electrolyte-rich sports drink a few hours prior. This ensures you are adequately hydrated and gives your body time to absorb the fluids.

During your workout, drink water or an electrolyte beverage every 15-20 minutes, even if you don’t feel thirsty. This practice helps prevent dehydration and replenishes lost electrolytes. Wearing light-colored, loose-fitting clothing can also help regulate your body temperature.

After training, continue hydrating to replace any fluids lost. Consider having a snack that includes protein and carbohydrates to support muscle recovery.

Proper hydration is crucial not only for training in the heat but also for overall health and well-being. Pay attention to your body’s signals and stay hydrated, especially during the hot summer months. Stay safe and enjoy your workout!

Beyond staying hydrated, additional precautions are essential when training in hot weather. Apply sunscreen with at least SPF 30 to shield your skin from harmful UV rays, and reapply it every two hours or after heavy sweating, as advised by the American Academy of Dermatology.

Schedule your workouts for cooler parts of the day, such as early morning or evening, to avoid peak sun exposure. This reduces the risk of heat exhaustion or heat stroke.

If you’re new to exercising in high temperatures, acclimate yourself gradually. Begin with shorter sessions and slowly increase the duration and intensity as your body adapts.

Always listen to your body and take breaks if needed. If you feel lightheaded, dizzy, or experience symptoms of heat illness, stop your workout and seek shade or air conditioning immediately.

Training in the heat can be challenging, but with proper precautions and hydration, you can have a successful and safe workout. Stay cool and stay hydrated! When planning your summer workouts, keep these tips in mind—your body will thank you. Push yourself to reach your fitness goals, and always prioritize hydration. Your performance will improve, recovery will be faster, and your body will thank you in the long run. Happy training! Enjoy pushing your limits and your summer workouts!

As the weather starts creeping up, it is essential to be on top of our hydration and nutrition.

Upcoming Races

Are you ready for this upcoming races?

• 38th Annual Pineapple Man – June 2, 2024
• Sommers Sports – Clermont, FL June 8, 2024
• CFL Tri Club Summer Kick Off Summer – Tri Peak Athlete – June 15, 2024
• Special Olympics Clinic – Lake Louisa – June 16, 2024
• Youth Boot Camp – June 17, 2024
• Youth Boot Camp – July 8, 2024
• Ironman 70.3 Oregon – July 21, 2024
• Youth Boot Camp – August 17, 2024
• Sommer Sports – Clermont, FL – July 14, 2024
• Sommer Sports – Clermont, FL – August 11, 2024
• USAT Nationals – Atlantic City, FL – Sept 14,2024
• Ironman Maryland – September 21, 2024
• Ironman Chattanooga – Chattanooga, TN – September 29, 2024
• Ironman 70.3 Augusta – Augusta GA – September 29, 2024
• Ironman 70.3 Wilmington- North Carolina – October 19, 2024
• Ironman Hawaii – Kona, HI – October 26, 2024
• Ironman Florida – Panama City, FL – November 3, 2024
• Riverfront Tri – Coco Beach, FL November 4, 2024
• Ironman Cozumel – Cozumel, Mexico – November 24, 2024
• OUC Half Marathon- December 7, 2024
• Clash Daytona – Daytona Beach – December 8, 2024
• Holiday Party – December 14, 2024

Coach’s Bucked Up Recommendations

• Aminos Acids – Link
• Pre Workout / High Stimulant – Link
• Pre Workout / Non Stimulant – Link
• Creatine – Link
• Natural Testosterone Booster – Link
• Endurance – Long Range Endurance Training – Link
• Female – Multi Vitamin – Link
• Male – Multi Vitamin – Link

Discount code: Tripeak24

If you have any questions in reference to these products, please do not hesitate to contact me.

Athlete Highlight – Giovanni F.

What’s your go-to pre-race meal that never fails to fuel you up and make you smile?

IRONMAN is about traveling and enjoying the world from the perspective of an athlete….so eat local! Mexico = Burritos Canada = French breads & jams Peru = Chifa and ceviche! As a serious athlete, its rice and salmon the evening before….and oatmeal peanut butter the morning of!

Tell us about a hilarious race moment that still makes you laugh when you look back on it.

Cozumel Mex 2022! Bad weather delayed the swim start and we all had to pee! Brian Overly looks over to share words of wisdom….”When you jump in the water just let your legs dangle and then you will be ok! Or, just do what I’m doing right now (as he puts his hand on my shoulder and points at his feet with a small drizzle of pee escaping his wetsuit)”

If you could create a new triathlon event combining three completely random activities, what would they be and why?

Swim = Truth or Dare. Bike = Daytime drinking Amalfi Coast. Run = Inca trail to Machu Picchu!

Share a quirky habit or superstition you have before a race.

Let Laura Zuluaga cut your hair! A new habit……

Describe your perfect post-race celebration in three words.

Eat Drink Love

If you were a superhero with triathlon powers, what would your name be and what abilities would you possess?

“Mr. Reality” – An ability to give perspective to people racing ……comedy, harsh, motivating, the roller coaster of emotions.

Invent a new triathlon gadget that would make training or racing more entertaining. What does it do?

An assistant….they do everything and you show up and swim bike run!

If you had to compete in a triathlon using only household items as equipment, what three items would you choose and how would you incorporate them into the race?

Shower/Couch/Fridge – Get clean when I want, lay down when I want, eat and drink real food.

Lastly, share a motivational quote or funny mantra that keeps you going when the going gets tough.

You do anything how you do everything! Always have to be willing to give up what you have for what you want to achieve.

Schedule

• Saturday – Bike / Run
  • Location: MIMS Trail (Map)
  • Arrival time: 7 am
  • Roll out time: 7:15 am
  • Duration: 2 – 3 hours
  • Led by Coach Jeff
• Sunday – 38th Annual Pineapple Man Triathlon
  • Location: Ryckman Park, Melbourne Beach, Florida (map)
  • Time: 7 am
  • Coach Torres and Jeff

Join the Club

Questions

If you have any questions, please do not hesitate to contact me.