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A Quick How-To Guide for TrainingPeaks Garmin Users Here’s a primer on all you need to know about using your Garmin device with TrainingPeaks to more effectively plan, execute and analyze your workouts.

How to Perfect Your Technique For Better Power Output Use the following 3 drills to improve your technique and enter your next season a more powerful rider.

Thanksgiving is more than enjoying a roasted turkey with mashed potatoes and watching a football game. It's time to be thankful.
Thank those people in your life who have helped you along the way. I'm Thankful for all my past and current clients that trust me to help them reach their fitness goals. Be kind and generous in your thanks, and you'll be personally rewarded.
Happy Thanksgiving.

Off-season is the best time to work on your limiters...
http://home.trainingpeaks.com/blog/article/finding-your-perfect-run-cadence

Finding Your Perfect Run Cadence Your run cadence is critical to your ability to run fast, efficient, and pain free. Learn from coach Allie Burdick what the correct range is and how you can improve your run cadence.

Best quote of the week:
Don’t: Strava-tize and/or group-demolish your workout. It’s great to train with groups, and it’s a useful tool for getting more out of your hard days, but make sure you don’t put yourself in a situation where you’re hammering/racing/destroying yourself on your easy day! This happens with almost every age-grouper I’ve ever trained with. Also, I love me some Strava KOMs, but I keep those for the days only when that effort is prescribed.

You know all the cool kids are doing it.... Are you ready for the best season ever?

http://triathlon.competitor.com/2015/06/training/triathlife-why-coaching-is-a-smart-investment_117670

Triathlife: Why Coaching Is A Smart Investment - Triathlete.com Jesse Thomas explains why hiring a coach is the best investment you can make, plus the do’s and don’ts of being a coachable athlete.

We are always here to answer your questions...
http://triathlon.competitor.com/2015/11/training/get-hiring-triathlon-coach_109037

Get The Most From Hiring A Triathlon Coach - Triathlete.com Get the biggest bang for your buck by following these three guidelines.

http://home.trainingpeaks.com/blog/article/4-reasons-to-own-a-power-meter

4 Reasons to Own a Power Meter Many cyclists and triathletes have turned to power meters to help them improve. If you’re still not sure about how a power meter can help you, these four reasons from coach Carrie McCusker will help you understand the value they provide.

Post-race recap:

With the summer heat, triathlon season is in full swing, there’s no better time than now to keep track of what worked and what didn’t during your races. Whether you hit your goals or not, these early races offer important insights to help you tweak the rest of your season and get the most out of your training.

It’s important to conduct a post-race analysis to evaluate your race performance, and to determine what worked and what didn’t, where your strengths lie, and what limiters need tweaking.

After a race, I like to analyze a series of indicators, among them I include a quantitative and qualitative analysis of various factors including the pacing and fueling strategy, heart rate, power,
placement in the field, and how the race felt. This is by no means an exhaustive list, but it hits the key elements you want to focus on.

Within a day or two of the race, write down your thoughts about the race and specific details about the experience. You want a realistic and honest assessment of how the day went so you can make solid decisions about your future training.

Things to consider:
Pacing
Were you able to hit your pacing targets (based on HR, power or speed)? If not, why not? Did weather, fueling, or sickness play a role? Were your targets realistic based on your training leading into the race?

Fueling
Was your fueling plan appropriate to the rigors of the day, e.g., too many or too little calories, too much or too little hydration?
Did you experience any GI problems?
If there were problems, how severe were they? Was it due to the calorie counts, the timing of the calories, hydration, electrolytes, something else?

The Numbers: Heart Rate, pace & Power
In addition to the qualitative assessment, you can use heart rate and power data (if available) to assess your performance. Were you able to maintain a consistent and appropriate heart rate and power profile throughout the race?
If you found it hard to keep your heart rate elevated toward the end of the race that could be indicative of an error with fueling, likely that you needed more calories. You may have also pushed the first part too hard, leaving you with nothing to finish strong. Or perhaps, this is an approach you need to focus on more in training.
Was it hard to keep your heart rate down? If so, perhaps dehydration or heat was an issue.

Placement in the field
For athletes with competitive goals, it can be helpful to analyze your placement in the field. The most basic analysis includes determining your overall placement, your placement within your gender, and your placement within your age group.
Be honest but don’t be too hard on yourself if thing “just didn’t work out the way you wanted”… Use this analysis as a building block to help you achieve your season goals.

Attention athletes and coaches, great training and learning opportunity in Clermont. ...

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

Register: https://www.eventbrite.com/e/usa-triathlon-florida-region-coaches-education-training-camp-tickets-20891940356

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

USA Triathlon Florida Region Coaches Education & Training Camp 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…

This is the time to start planning your season, bellow are the dates for the BEST RACES at Ft Desoto....
Chilly W***y Duathlon (11 years) Southeast Championship Ft De Soto Park 02/07/16
Run 5k Bike 10 miles Run 5k

Escape from Ft De Soto Triathlon (30th year) Ft De Soto Park 04/16/16
Swim ½ mile Bike 10 miles Run 5k USAT sanctioned

Madeira Beach Triathlon (31st year) Archibald Park Madeira Beach 05/22/16
Swim ¼ mile(new distance) Bike 10 miles Run 5k USAT sanctioned

Top Gun Triathlon (16th year) Ft De Soto Park 07/23/16
Swim ¼ mile Bike 10 miles Run 5k USAT sanctioned

Lycra & Lace Triathlon (3rd year) Ft De Soto Park 10/08/16
Swim ¼ mile Bike 10 miles Run 5k USAT sanctioned

Frosty 5K Saturday, December 19th 2015
Fewer than 100 Slots Remain

The Frosty 5K field will be frozen at 900 and is almost full.
Already registered? Please share with friends and family.
If you haven't, don't delay. The final slots will go fast.

Calling All Triathletes!!! Come join us on Saturday for a MOCK Triathlon!!! Hone your race skills or practice for your very first upcoming race! All levels welcome. Coaches will be on site at 630 to help you set up and go over transition tips. Distances are sprint to Oly. Do as little or as much as you like. Lido Beach. Swim starts at 7am.

Don't be that person that shows up with a dirty bike...
http://www.bicycling.com/maintenance/bike-washing/step-step-guide-cleaning-your-bike?cid=social_20150814_50759566&adbid=10153569577056670&adbpl=fb&adbpr=24470421669

How to Clean Your Bike | Bicycling Property field_dek

Recovery is just as important as a well executed workout.
http://triathlon.competitor.com/2015/01/training/top-myths-about-recovery_57395 .99

6 Myths About Triathlon Recovery - Triathlete.com Here’s how to navigate the hype and get the most out of your body’s natural rebuilding efforts.

http://m.ironman.com/triathlon/news/articles/2015/05/7-habits-of-highly-effective-triathletes.aspx

7 Habits of Highly Effective Triathletes What to cultivate beyond good swim form, bike power, and run mechanics.

Here is to all of our athlete's racing this weekend!
Both Escape on Saturday and Florida 70.3 on Sunday!

Underdog Speech (2012) Most Inspiring for Athletes. "The Underdog Speech" Cy Garrick http://www.cygarrick.com http://www.gethard.com

Well, there it is....
http://www.irishtriathlon.com/index.php/2014/01/ironman-triathlon-doping-epo-steroids/

Over 1 in 7 dope at Ironman Triathlon and 20% at Ironman Frankfurt | Irish Triathlon - Your base... Physical Doping and Cognitive Doping study was carried out amongst competitors at Ironman Frankfurt, Ironman 70.3 Wiesbaden and Ironman Regensburg. The ironman-triathlon-doping-study showed

Just a reminder of tonight's Sport Specific Strengthening/Stretching/Foam Rolling Class tonight at the FASTAR Facility. 6pm.

MERRY CHRISTMAS to all our athletes, enjoy your family and get ready to burn some extra calories tomorrow.

There will be no class on Monday night, as Jackie will be out of town. Please join us on Tuesday on Siesta Key for our Traditional Christmas Lights Run and Tailgating Party.

Looking forward to celebrating the 2014 Season Accomplishments of all of our athletes tonight! Lot's of Bling to be shown tonight!

Just a reminder of tonight's Strength/Stretching/Foam Rolling Class! 6pm at FASTAR Facility in LWR.

Just a reminder of our Strength/Stretching/Foam Rolling Class tonight! 6pm at FASTAR Facility in LWR. Bring your rollers, but we will have a few extra available.

Come join us on Monday Nights for an Off Season Sport Specific Strengthening/Stretching/Foam Rolling Class. Starts TONIGHT Monday, Nov 24th. It will be held at the FASTAR Facility( at 8029 Cooper Creek Blvd, Arrive by 545 to warm up, for a 6pm start. Price is $10 dollars for Sarasota Storm Tri Club Members/etricoach athletes, and $15 dollars for non-members.

Come join us on Monday Nights for an Off Season Sport Specific Strengthening/Stretching/Foam Rolling Class. Starting this Monday, Nov 24th. It will be held at the FASTAR Facility( at 8029 Cooper Creek Blvd, Arrive by 545 to warm up, for a 6pm start. Price is $10 dollars for Sarasota Storm Tri Club Members/etricoach athletes, and $15 dollars for non-members.

Hey all you runners,

Get active with Team Tony and register for the Sarasota Music Half marathon using promo code SSTC. (Shared Steps Through Cancer) and Team Tony will receive a portion of your registration fee.

http://www.sarasotahalf.com/

Sarasota Music Half Marathon Run Feb. 8, 2015 - Tampa Area A fun 1/2 marathon featuring 13 live bands in a beautiful setting. Sarasota is just a 50 minute drive south of Tampa & north of Ft Myers. Come join the fun!

A lot of our athletes have trained with us in Clermont and had a chance to train in the clay roads.... PLEASE sign the petition to SAVE THE CLAY ROADS...
https://www.change.org/p/lake-county-commissioners-preserve-clermont-s-clay-roads

Lake County Commissioners: Preserve Clermont's Clay Roads Clermont's clay roads attract countless runners and endurance athletes of all skill levels from Olympians to high school cross country kids to...