Build Your Bike – Jackie Miller Part 4

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Workout 4

Warmup:

30 min @ ZR/Z1

Main Set:

3 X (10 min best sustainable effort interval @ 55-60 RPM) THEN,

4 min easy recovery @ 90 rpm, 3 X (1 min @ 105+ RPM easy recovery, 1 min @ 90 RPM easy recovery)

Cooldown:

To final ride time @ ZR/Z1 (as you feel)

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USAT Officials: What we do!

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USA Triathlon Certified Rules Officials: What We Do.

USA Triathlon Certified Rules Officials strive to ensure fairness for all competitors in USA Triathlon sanctioned multi-sport events by consistently applying the USA Triathlon competitive rules.

USA Triathlon Certification and Recertification Clinics: How to Become an Official.

If you’d like to be a USA Triathlon Certified Rules Official, you must take one of the many certification clinics held by the Florida Regional Officials’ Coordinator. Before the clinic, you are required to complete a short do-it- at-home “open-book” exam to help you become familiar with the USA Triathlon competitive rules. A three-hour clinic consisting of classroom lecture and discussion is held the day before a race to help you become familiar with the mission of the USA Triathlon Certified Rules Officials’ program and the competitive rules. Afterward you will be issued a USA Triathlon officials’ uniform. The next day, you actually officiate at an event under supervision of the head referee.

There is no charge to attend a USA Triathlon Certified Rules Officials’ clinic and only a few requirements. To become a USA Triathlon Certified Rules Official, you must be a member of USA Triathlon, be in good physical condition, weigh less than 200 pounds and be capable of riding for hours at a time as a passenger on a motorcycle.

USA Triathlon Certified Rules Officials operate under a category system. During the clinic and your first race you will be a Category 5 official. Afterward you will be classified as a Category 4 official. You then have twelve months to become certified as a Category 3 crawfordofficial. In order to do that, you must officiate at two USA Triathlon sanctioned races under the supervision of the head referee.

Clinics have a limited number of openings. If you’d like to become an official, you should contact the Regional Officials’ Coordinator at FloridaROC@msn.com as early as possible to reserve your space.

USA Triathlon Competitive Rules

For a complete set of USA Triathlon competitive rules go to http://www.usatriathlon.org/about-multisport/rulebook.aspx.

Upcoming 2016 USA Triathlon Certified Rules Officials’ Clinics

March 12 – 13
Fort Lauderdale, Florida
Las Olas International Triathlon & Duathlon Officials Certification and Recertification Clinic
1 P.M. – 5 P.M. Saturday March 12
Contact: Tom Reilly
Email Address: Florida ROC@MSN.COM

March 18 – 19
Clermont, Florida
Florida Challenge Triathlon Officials Certification and Recertification Clinic
1 P.M. – 5 P.M. Friday March 18
Contact: Tom Reilly
Email Address: Florida ROC@MSN.COM

April 8 – 9
Tallahassee, Florida
Red Hills Triathlon Officials Certification and Recertification Clinic
1 P.M. – 5 P.M. Friday April 8
Contact: Tom Reilly
Email Address: Florida ROC@MSN.COM

April 23 – 24
St. Petersburg, Florida
St. Anthony’s Triathlon Officials Certification and Recertification Clinic
9 A.M – 1 P.M. Saturday April 23
Contact: Tom Reilly
Email Address: FloridaROC@MSN.COM

Other clinics to be announced soon.

marloweMcCarthy

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Build Your Bike – Jackie Miller part 3

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Workout 3

Warmup 10 minutes easy spinning.

Ride Aerobic effort in Aerobic Zone 1.

Include 3 x 10 minutes or big gear efforts at ~70 rpm.

Climbs can be seated, standing, or a combo.

Ride 3 minutes at high cadence between climbs.

Then ride 8 x 1 minute of big gear efforts at ~60 rpm.

Ride 1 minute easy between climbs.

Some riding in Z2 on the climbs is okay, but don’t force it.

Cool down 5 minutes easy spinning.LongcourseClermont15-166

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2016 USA Triathlon Florida Region Hall of Fame Gallery

We had an amazing weekend at the first lunch for the 2016 USA Triathlon Florida Region Hall of Fame. Very happy to celebrate the 1st class of inductees.

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Build Your Bike – Jackie Miller part 2

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Workout 2

Warmup 15 minutes easy.

Aerobic Z1 Ride.

Iinclude 3 X 8 minute climbs where each minute gets progressively steeper (cadence 75, 70, 65rpm). HR Z1/Z2

Ride 4 minutes easy ZR.

Then ride two 4 minute steady tempo Z3

Ride 4 minutes easy.

Then ride 6 X 1 minute Z3 standing climbs with a ZR minute easy in-between.

Ride any remaining time in Z1

Cool down easy 10 minutes.

 

Workout provided by Jackie Miller

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2016 USA Paratriathlon National Championship Qualification Criteria

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2016 USA Paratriathlon National Championship Qualification Criteria

As most of you likely know, you need to qualify in order to compete in the national championship division. To view the criteria, click here: https://www.teamusa.org/USA-Triathlon/Events/USAT-Events-Calendar/2016/August/14/Paratriathlon-National-Championships. Per the usual, no qualification is needed to race in the PC Open division.

 

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3 days left – USAT Florida Region Hall of Fame Luncheon

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Just 3 more days for the USA Triathlon Florida Region Hall of Fame Luncheon presented by SommerSports.

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Presented by Sommer Sports

Join USA Triathlon Florida Region in recognizing the first class of Hall of Fame inductees at the Hall of Fame luncheon on January 30, 2016.

Four accomplished individuals —Official Coordinator and Contributor, Thomas Reilly, local race director, Fred Sommers; national and world champion age-groupers Virginia Poyner and Joe Bonness — will join the USA Triathlon Hall of Fame as the first induction class in a ceremony presented by USA Triathlon Florida Region on Jan. 30 at Holiday Inn Across from Universal Studios in Orlando, FL  Mountain Resort in Colorado Springs.

“As always, we are pleased to announce the Class of 2015 for induction into the USA Triathlon Florida Region Hall of Fame,” said Hector L Torres,  chair of the USA Triathlon Florida Region. “If one were to review the goals and purposes of the Hall of Fame, these four individuals would meet every criterion. Based on their athletic abilities and positive influences within the sport of triathlon, four more worthy people could not have been chosen. We look forward to the celebration of their induction in Orlando, FL on Jan. 30.”

Beginning in 2015, the USA Triathlon Florida Region Hall of Fame will recognize the best performances and contributions in the sport’s 41-year history. The four inductees will be celebrated at an induction banquet presented by USA Triathlon Florida Region on Saturday, Jan. 30 at 12 p.m. EST at Holiday Inn Hotel and Suites Across from Universal Studios.

Location:

Bravo! Cucina Italiana

7924 Via Dellagio Way
Orlando, FL 32819

Tickets

Individual tickets to the banquet, presented by USA Triathlon Florida Region, will be set at $25 and include the lunch, and inductee presentation.

You can purchase your tickets at: https://www.eventbrite.com/e/usa-triathlon-florida-region-hall-of-fame-luncheon-tickets-20588499757?ref=gh 

Corporate or sponsor tables (8 seats) are also available for $500 and include a company logo in the program and registration platform, company logo on table and emcee mention during the ceremony.

More information and registration questions should be directed to htorres@cfltriclub.com or call 321-443-0073.

Tickets will be available until Sunday, January 25, 2016 or the 60 attendee limit is reached.

Cancellation Policy

No refunds will be available.

Attire

Please be aware that the dress code is business casual. This is defined as slacks and collared shirts, but a jacket is optional. Jeans, shorts, baseball caps or t-shirts are discouraged.

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Coaches Education & Training Camp – 10 USAT CEU’s

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USA Triathlon Florida Region Coaches Education & Training Camp – 10 USAT CEU’s
March 4 – 6, 2016
Orlando, FL 
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, 617 Virginia Dr. Orlando, FL 32803

Friday, March 4, 2016

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 Youth Participation
2:45 pm – Cycling Power and Fitting
– Actual Fitting
4:30 pm – Strength Training Session – Lecture and Workout
5:45 pm – Conclusion

Saturday, March 5, 2016

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

Sunday, March 6, 2016

8:00 am – Breakfast
9:00 am – Run Video Analysis – Lecture
11:00 am – Cycling Easy Ride – 90 min
1:00 pm – Lunch
2:30 pm – Round Table – Lecture
– Training Strategies
– Best Practices
4:00 pm – Conclusion
Outline:
March 4 – 6, 2015
USA Triathlon Florida Region – 2015 Triathlon Education Clinic is an educational weekend for all different level of athletes and coaches.  It will entice the athletes to pursue their following season in a productive manner. It will also help the athlete to implement a strategic training plan with sessions that will improve their speed and strength.
Coaches will be able to develop and implement a specific periodized plan, identify, model and teach specific training sessions, utilize appropriate instructional strategies to facilitate athlete development and performance, demonstrate and utilize appropriate effective techniques to enhance athlete performance and satisfaction and understand how to find signs that will affect performance.

This weekend will include group interaction, group ride and a group run. Therefore, bring your gear and enjoy a wonderful weekend in Orlando, FL.

Friday

9:00 am – Registration
9:15 am – Introduction
9:30 am – Lactate Testing – Lecture and Testing

Enhance your coaching and training with the centerpiece of metabolic assessment: Lactate Testing. This course goes beyond simply telling you about lactate.  Learn hands-on to perform lactate testing through repeat practice

  • Understand what is really going on in the body
  • Interpret and respond to test results
  • Create training programs based on lactate and performance needs
  • New perspectives in lactate- based training not yet popularized elsewhere
    Refresh on the fundamentals of endurance physiology and dip into advanced concepts, but not just by sitting in a classroom!
11:00 am – A Balanced Approach To Coaching Triathletes
In our complex world of balancing our training programs, there are several factors in training that interact to produce peak performance in athletes.  In this presentation, we look at each of the factors including nutrition, recovery, training,  performance , and their interaction, in order to induce optimal adaptation.  Each facet directly affects the other, and should be taken into account when developing and athlete’s overall plan/macrocycle.  This presentation will explore each individually, and collectively.
12n – Lunch
1:00 pm – Increasing and Sustaining Youth Participation
The Youth Initiative is a successful program in Floria! It was created to get more youth involved with the sport and to support the current youth who are out there pushing themselves and reaching their goals within the sport. In 2013 there were 13,094 USAT members in the state with 2,400 of those being youth. The huge goal of the initiative is to raise that number by 20% – which means trying to get 1,000 new youth! The board has created new great programs, but we are also looking for you to get on board!

This presentation will give you ideas on how to recruit and market to women and sustain their participation! We will look at your coaching style and discuss how to truly meet the needs of all your female athletes. We will give you tips and takeaways to implement in your community! It is girl time, so let’s do it!

2:45 pm – Cycling Power and Fitting
Description: Essentials of a Tri – Bike fit:  There are just a few reasons why you should get bike fitted. A tri bike fit is essential when you put aero bars on your bike, whether you have a standard-geometry road bike or a steep-angled triathlon specific bike frame. Body position is, by far, the most important consideration when it comes to reducing aerodynamic drag, so you want to ensure you are fit correctly to maximize the benefits of an aero position. At the same time, it is crucial to maintain power output and comfort. As triathletes, we also have the need to run strong off the bike and it has been proven time and again that proper positioning, utilizing a tri bike fit, will facilitate this.
4:30 pm – Yoga / Mental Training

Description: Yoga for Triathletes is a valuable course in which encompasses the variety of yoga postures and exercises that focus on strengthening and stretching to help improve your fitness in triathlon sports. With minimal or no equipment needed, this session is suitable for all levels and is relevant to all sports. You will need to bring a mat and a towel.

5:45 pm – Conclusion

Saturday
7:30 am – Bike Ride / Run
– Clermont, FL
12:00 pm – Lunch (On your own)
1:00 pm – High Intensity Interval Training
High-intensity interval training (HIIT) is today’s most effective endurance training method used to enhance physical fitness and athletic performance.  HIIT provides the same cardiac effects as endurance training in a shorter period of time.  These changes to the structure of the heart cause increases in stroke volume (SV), contractility, ejection fraction, and a reduction of chronotropy which all cause an increase in cardiac output (Q).  HIIT is characterized by aerobic training such as running, swimming, and/or cycling at intensities at or above threshold (> 60-75% VO2ma#).  This type of training is different to high-intensity power training (HIPT) such as Cross-fit and P90#.  HIPT differs from HIIT due to distinctions between rest periods and the use of multi-joint and power movements as the modality of e#ercise.  The greatest advantage of HIIT is it elicits the effects of cardiac remodeling more rapidly than traditional endurance training.  The reduced amount of time for the affects of HIIT to occur makes this type of interval training superior to traditional endurance training.
2:45 pm – Efficient & Fast Transitions
The clinic will help coaches/athletes to know what to bring (and what NOT to bring into the transition area) of a triathlon. Athletes will practice a short mock triathlon with an emphasis on efficient transitions between the sports of swimming, cycling and running.
4:30 pm – Swim / Video Analysis – Pool workout and recording
Triathlon Swimming take the athletes during swim session and video analyze their stroke – All of the testing are specifically designed to elicit improvement. Learn how to give the athlete/or yourself significant improvement. Stop coaching/training without real, quantifiable feedback and learn how to have training and fitness benchmarked.
6:00 pm – Conclusion
Sunday
7:00 am – Clay Road – Run
  • 4.5 or 9 mi loop
11:00 am – Swim Video Analysis
12n – Lunch
1:00 pm – Strength Conditioning
Get faster, stronger and create speed with the proper strength-training program.  The following session will breakdown the essential on creating a strength-training program that will help you increase speed, agility and strengthening in all of the three sports. (Bring your workout clothes because you are going to break a sweat.)
2:30 pm – Round Table
  • Training Strategies
  • Best Practices
4:00 pm – Conclusion
Presenters:
Hector L Torres
  • Head Coach / Central Florida Tri Club
  • USA Triathlon Florida Regional Chair
  • USA Triathlon Elite Coach
    • Elite Apprenticeship Program
    • Paratriathlon High Performance Coach
  • USA Cycling Coach Lvl 2
  • USA Track and Field Lvl 1
  • USA Swimming Coach
  • Tri-Bike Fit Professional
Eric Kahl
  • USAT Certified Coach
  • Certified Fitness Trainer
Heather Butcher
  • American Council of Exercise Certified Personal Trainer
  • USA Level 2 Triathlon certified Coach
  • Youth and Junior USA Triathlon Coach
  • USA track and Field Coach
  • RRCA Certified Running Coach
Jackie Miller
  • USAT Certified Coach
  • Certified Fitness Trainer
Lacey Chimienti
  • Women’s Representative for the Florida Region
  • USA Triathlon Florida Region – Council
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USA Triathlon Florida Region Hall of Fame Luncheon

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Join USA Triathlon Florida Region in recognizing the first class of Hall of Fame inductees at the Hall of Fame luncheon on January 30, 2016.

Four accomplished individuals —Official Coordinator and Contributor, Thomas Reilly, local race director, Fred Sommers; national and world champion age-groupers Virginia Poyner and Joe Bonness — will join the USA Triathlon Hall of Fame as the first induction class in a ceremony presented by USA Triathlon Florida Region on Jan. 30 at Holiday Inn Across from Universal Studios in Orlando, FL  Mountain Resort in Colorado Springs.

“As always, we are pleased to announce the Class of 2015 for induction into the USA Triathlon Florida Region Hall of Fame,” said Hector L Torres,  chair of the USA Triathlon Florida Region. “If one were to review the goals and purposes of the Hall of Fame, these four individuals would meet every criterion. Based on their athletic abilities and positive influences within the sport of triathlon, four more worthy people could not have been chosen. We look forward to the celebration of their induction in Orlando, FL on Jan. 30.”

Beginning in 2015, the USA Triathlon Florida Region Hall of Fame will recognize the best performances and contributions in the sport’s 41-year history. The four inductees will be celebrated at an induction banquet presented by USA Triathlon Florida Region on Saturday, Jan. 30 at 12 p.m. EST at Holiday Inn Hotel and Suites Across from Universal Studios.

Location:

Bravo! Cucina Italiana

7924 Via Dellagio Way
Orlando, FL 32819

Tickets

Individual tickets to the banquet, presented by USA Triathlon Florida Region, will be set at $25 and include the lunch, and inductee presentation.

You can purchase your tickets at: https://www.eventbrite.com/e/usa-triathlon-florida-region-hall-of-fame-luncheon-tickets-20588499757?ref=gh

Corporate or sponsor tables (8 seats) are also available for $500 and include a company logo in the program and registration platform, company logo on table and emcee mention during the ceremony.

More information and registration questions should be directed to htorres@cfltriclub.com or call 321-443-0073.

Tickets will be available until Sunday, January 25, 2016 or the 60 attendee limit is reached.

Cancellation Policy

No refunds will be available.

Attire

Please be aware that the dress code is business casual. This is defined as slacks and collared shirts, but a jacket is optional. Jeans, shorts, baseball caps or t-shirts are discouraged.

Posted in Latest News

Build Your Bike – Jackie Miller

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Every week the florida region will be posting a swim, bike a run workout. For the first four weeks, we will be focusing on building your base. We have high qualified coaches helping out.

AEROBIC STRENGTH BUILDING-FROM THE LIBRARIES OF OUTRIVAL RACING AND QT2SYSTEMS

Workout 1

Warmup up 15 minutes easy.

Ride in Aerobic Zone 1.

Include 4 x 10 minute intervals as follows in Z1/Z2. Progress the workout.

1) 65 rpm

2) 70 rpm

3) 75 rpm

4) 65 rpm

Ride 5 minutes easy in between, 90+ rpm cadence in-between.

Ride any remaining time in Z1

Cool down 10 minutes easy.

Workout provided by Jackie Miller – USAT Coach

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Upcoming Events
  • USAT Florida Region Coaches Education & Training Camp March 11, 2016 – March 13, 2016 Tri Peak Athlete, LLCn617 Virginia Dr, Orlando, FL 32803, United States
  • USAT Officials Certification March 12, 2016 at 1:00 pm – 5:00 pm Las Olas International Triathlon - Fort Lauderdale, FL For more information Contact: Tom Reilly Email: floridaroc@msn.com
  • USAT Officials Certification March 18, 2016 at 1:00 pm – 5:00 pm Florida Challenge Triathlon - Clermont, FL For more information Contact: Tom Reilly Email: floridaroc@msn.com
  • USAT Long Course Regional Champoinship March 19, 2016 330 3rd StnClermont, FL, United States 32nd Annual Florida Challenge Triathlon - The Intimidator! Florida's Premier Endurance Event - Half Distance (70.3) Tri, Aqua Bike, Sprint Tri, & Open Water Swim! Directions: Clermont is located 20 minutes west of Orlando at the intersection of US HWY 27 and State Road 50. From State Road 50 in Clermont, take East Avenue north…
  • USAT Regional Champoinship - Olympic March 20, 2016 330 3rd StnClermont, FL, United States 33nd Annual Great Clermont Triathlon - The Intimidator! Florida's Premier Endurance Event - Half Distance (70.3) Tri, Aqua Bike, Sprint Tri, & Open Water Swim! Directions: Clermont is located 20 minutes west of Orlando at the intersection of US HWY 27 and State Road 50. From State Road 50 in Clermont, take East Avenue north…
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