March 11 – 13, 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.
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
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
7:00 am – Clay Road – Run
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
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
- USAT Certified Coach
- Certified Fitness Trainer
- 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
- USAT Certified Coach
- Certified Fitness Trainer
- Women’s Representative for the Florida Region
- USA Triathlon Florida Region – Council