Winter Maintenance

Right now, we are smack dab in the middle of winter.  Many of us are stuck on trainers, riding indoors.  During this period of winter training, many of us forget to maintain our equipment, mainly cycling equipment.  For many triathletes, your bike is the most important and expensive piece of equipment.  Now is a good time to clean and lubricate your drivetrain and gears.  Replace your brake pads and clean the rims of your wheels.  On top of this, go through and tighten up the screws and bolts on your make.  Make sure they are all at the proper torque.   Now, look at your pedals and shows.  You may want to replace your cleats or at least tighten the screws that hold your cleats to your shoes.  Also, you may want to replace the insoles inside your shoes and any piece of your cycling shoes that may need to be replaced.  Finally, do not forget about your electronics.  Now is a good time to change the batteries and recalibrate your power meters/cyclocomputers as necessary.

This little bit of winter maintenance will make a lot easier throughout your winter training and set you up for success for your early spring training.

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Posted in Athlete Development, FCTC, Latest News

2015 USA Paratriathlon Florida Region Camp



USA Triathlon Florida Region
4th Paratriathlon Camp
Enjoy a weekend of training, education and coaching with all accredited USA Triathlon, USA Cycling, USA Swimming, USA Track and Field Coaches. Train how to race smart and get better at all three sports.


Enclosed you will find the agenda for the weekend:

Location: 433 N. Mills Ave, Orlando, FL 32803

Registration is only $15.00.

All sessions will be hosted and coached by USA Triathlon Certified Coaches, USA Cycling Coaches, USA Track and Field and USA Swimming Coaches.

Friday, March 27, 2015
8:00 am – Registration

8:30 am – Introduction

  • Agenda Review
  • Goals and Objectives
  • Expectations
  • Rules

9:00 – 10:15 am – Athlete Assessment

10:30 am – 12n – Swim – Technique & Analysis

  • Swim Video Review

12n – 1:30 – Lunch

1:30 pm – 3 pm – Bike Trainer

  • Set Up
  • Bike Fitting
  • Training Session

3:30 pm – 5 pm – Run Video Analysis

5:30 pm – Dinner

7:00 pm – Nutrition Lecture

Saturday, March 28, 2015

8 am – 12n – Bike Ride – Trail

  • Endurance / Hill Climb
  • Run After Bike

12n – 1:30 pm – Lunch

2 pm – 4 pm – Recovery Ride

4 pm – 5:30 pm – Run Motion Analysis – Lecture

Sunday, March 29, 2015

7 am – 9 am – Run

9 am – 10:30 am – Breakfast

10:30 am – 12 n -Race Prep and Annual Training Plan

12n – 1:30 pm – Swim Lecture and Swim

1:30 pm – 3:30 pm – Lunch, Recap and Review

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Posted in Latest News, Paratriathlon

Youth Triathletes

Attention Youth Triathletes:

While the winter months are upon us and you enjoy your wintertime sports and activities, don’t forget that spring will be here soon. Be sure to maintain your aerobic fitness and continue to monitor the USA Triathlon Florida Region website for 2015 race updates, youth club info, coaching news, and training tips. Also, we are very proud to announce that the 2015 USA Triathlon Florida Region Youth Championship will be help again in conjunction with the Heartland Triathlon in Sebring, Florida. The race directors, race staff & volunteers, and race site have been very supportive of our Florida Region youth and I expect that will continue again next June.


Jim Sheets, Florida Region Youth Development Director

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Posted in youth

Race Directors Symposium

We have just completed our 1st Race Director meeting which was a huge success. We are starting to plan next year’s meeting for November 2015 in Orlando probably on the 15th. So everyone make plans for another excellent time together.

Posted in Race Director

Women’s Initiative Update!

Club Championship-Longleaf13-102

Club Championship-Longleaf13-102The Women’s Initiative has great things going on! We had an awesome meeting in November with the board and worked on our 2015 Goals! Be on the lookout for the Be Strong Campaign as well as continuation with current initiatives and programs! December approaches with lots of hustle, bustle, and plenty of joy and cheer!! Our December Woman of the month is an experienced, seasoned triathlete who will inspire you all! If you received a pink USAT shirt at any of our events this year, please take a picture in it and post it to our facebook page or instagram #usatflladies. We will be creating a PINKtastic collage to bring in the new year! :)

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Posted in Coaching, Latest News, woman of the month, woman's initiative

2015 USAT FL Region Spring Training / Education Camp – 10 CEU

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February 20 – 22, 2015

This is our 3-day training camp in Orlando, FL. USAT Florida Region  training camps are an ideal, fun option for triathletes to take their training to the next level. Geared for athletes training  for an Ironman or Olympic Distance with a group and the  coaches. All camps include a technical component (workshop or lecture) covering sport specific topics. Come prepared to put in a great deal of hard work in an ideal training location. All USAT Coaches will receive 10 USAT CEU’s.

Location: Tri Peak Athlete, LLC – 617 Virginia Dr. Orlando, FL 32803

Register at:

5:30 am – Swim
7:00 am – Breakfast
9:00 am – Lactate Testing
Lecture and Testing
11:00 am – A Balanced Approach To Coaching Triathletes
12n – Lunch
1:00 pm – Increasing and Sustaining Women Participation
2:45 pm – Cycling Power and Fitting
– Actual Fitting
4:30 pm – Strength Training Session
5:45 pm – Conclusion

7:30 am – Bike Ride / Run
– Clermont, FL
12:00 pm – Lunch (On your own)
1:00 pm – High Intensity Interval Training
2:45 pm – Efficient & Fast Transitions
4:30 pm – Swim / Video Analysis
– Recording review
6:00 pm – Conclusion

6:30 am – Run – Drills and Track work
8:00 am – Breakfast
9:00 am – Run Video Analysis
11:00 am – Cycling Easy Ride – 90 min
1:00 pm – Lunch
2:30 pm – Round Table
– Training Strategies
– Best Practices
4:00 pm – Conclusion

We plan to spend a valuable and exciting day reviewing lessons for the Triathlon Sport.

Look forward in seeing you,
Hector L Torres
USAT Elite Coach 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

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Posted in Clubs, Coaching, Latest News

Attention all Tri Clubs in Florida!

Longleaf Champ-37

Attention all Tri Clubs in Florida! 

We are looking for Tri Club Team Photos! If you are a USAT Sanctioned club, we are looking for your team photo for our Holiday Card! You have till December 10, 2014 at 12n to submit your team photo via Facebook:

Also, we know at the beginning of the year you all have a kick off meeting and we will like to be present! We can provide an official to go over rules, a council member to go over the races, programs and opportunity for growth within the sport.  If you are interested, please submit your information to Shaelyn Haag our Club Liaison Coordinator at: We look forward in seeing you and please enjoy the Holiday!


Hector L Torres

USAT Elite Coach,  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

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Posted in Clubs, Latest News

Healthy Thanksgiving Day!

In behalf of the entire USA Triathlon Florida Region Council, we wish you a happy Thanksgiving.
I hope you are all doing well and enjoying the Holiday Season!  Turkey day is today and many of you will be traveling, visiting family, friends and or staying home alone watching depressing movies. Regardless of your situation… The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. The holidays don’t have to mean weight gain. Focus on a healthy balance of food, activity, and fun. By implementing a few simple tips you can stay healthy through the holiday season.
  1. Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.
    • Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.
    • Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
    • Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
    • Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
    • Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.
    • Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.
    • Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.


Hector L Torres

USAT Elite Coach, 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
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Posted in Latest News

USA Triathlon Florida Region – Race Director Symposium – 2 days left

photo of symposium

Enclosed you will find the agenda for the 1st Race Director Symposium held in the Florida Region. Look forward in seeing all of you on Saturday morning. There is still slots available for you to register.

Date:  November 15, 2014

Location: Holiday Inn Hotel and Suites across from Universal Studios Orlando

  • 5905 S. Kirkman Rd. Orlando, FL 32819


8:00 AM Check-in, Coffee, and Continental Breakfast, Meet and Greet
8:30 AM


Introductions and Overview – Tom Reilly
8:15 AM Welcome – Hector Torres and Linden Fenton
8:45 AM The Importance of Volunteers: Attracting and Organizing Volunteers and Sponsors – Alan Johnson
9:30 AM Paratriathletes: Making Your Events Accessible and Hospitable to Paratriathletes – Hector Torres
10:15 AM Break
10:30 AM Officials: The Importance of the USA Triathlon Certified Officials’ Program – Tom Reilly
11:15 AM Youth in Multisport – Cherie Starr
12:00 PM LUNCH
1:00 PM Women’s Initiatives: Attracting Women to Your Events

Lacey Chimienti

1:45 PM USA Triathlon: Race Director Certification, Risk Management, Best Practices – Terri Walters
2:30 PM Break
2:45 PM Keynote Speaker – John Korff
3:45 PM Race Director Roundtable: An Open Forum – Shaelyn Haag
5:00 PM Concluding RemarksTom Reilly
5:30 PM Goodbyes
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Posted in Latest News, Race Director

November Woman of the Month: Lisa Sandusky


Lisa Sandusky

Age: 46

Hometown: Tampa, FL

USAT Florida Region is so happy to announce our November Woman of the month, Lisa Sandusky. Lisa is a down to earth, hard-working mother of six, triathlon coach and elite athlete. She is amazingly inspirational, positive and focused.

Please check out her bio and be motivated!

About 16 years ago, a friend asked me to join her in a triathlon. While I grew up in athletics, NONE of it included swimming, biking OR running further than 100 yards. It did not take long before I had a brand new addiction! Fast forward several years later and my hobby plus my education (Master’s Degree in Exercise Physiology from Auburn- War Eagle!) turned out to be a perfect marriage for coaching other athletes.

It is through the doors of triathlon that God brings me to learn about disappointments, triumphs, grinding it out when necessary and most importantly to value my relationships with my family and friends.

It has been my escape and my teacher and even my therapist at times.

I recently just returned to triathlon after a taking a year off to expand my family. My husband and I adopted three kids ages 8, 8 and 9 years old from Nicaragua. We added them to our already busy family of three beautiful girls ages 12, 15 and 18. I have surrendered to the fact that with such a big family there is NO SUCH THING as normal days. The abnormal day IS the one where everything goes as it should, and I’m still waiting for that. Fortunately, my husband is wonderfully supportive of all this chaos and of course it helps that he loves to mountain bike and train also.

Our faith is an integral part of our lives and as long as we protect that all else seems to fall into place. Lisa3

What inspires me is the veteran coming back from combat with a different body than they left with and finishing a race with a smile that lights up the world. I am inspired by the person who picked up this sport late in life who instead of letting intimidation hold them back they jump right in.   I am inspired by the person who displays grit and refuses to quit whether it be for a Kona slot or swimming without having to hold onto a kayak anymore.

I meet people like this all the time where I train/coach at the Bob Sierra YMCA and Cheval Athletic Club and it keeps me coming back for more all the time.

The coolest thing about racing in the elite category for the first time this year at Lycra and Lace Triathlon was that the winner was 29/30yrs old (not sure but she was young ok?!). I represented the 40+ women as runner up and the 3rd place winner represented the 30’s. Training for me has always felt like trying to piece together a puzzle.  Majority of the work needs to be done while kids are at school and most of it is done solo when the time presents itself.  While I miss out on a lot of weekend group rides, I am thankful for the few training partners I have the can ride during the week. I certainly don’t log in the kind of miles a lot of others do but I can make up for it with periods of focused training.  I can also alternate heavy bike/run weeks instead of trying to fit it all in the same week and I actually think that has kept me from being injured or burned out.  Lisa2

The 2015 race season is being revised now, but it will hold my 5th Ironman at Lake Placid.

My goal will be to complete all my training without having to serve lucky charms for dinner, without falling asleep while reading “Where is My Mom?“ by Dr. Seuss and to not invite anyone to my house that will silently judge me for how dusty my fans are.

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Posted in woman of the month, woman's initiative
Upcoming Events
  • Miami Kids Diathlon Series February 15, 2015 FIU Biscayne Campus, Miami FIU Biscayne Campus, Miami .html
  • AAA TRI Kids Duathlon #1 February 21, 2015 Lake Louisa State Park, 7305 US Highway 27, Clermont, FL 34714 , United States
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