Thursday, August 07, 2008
Monday, July 07, 2008
Wednesday, June 11, 2008
May June 23rd, 2008
7:00 PM at Swim Bike Run Store
5950 S. Dixie Highway
Miami, FL 33143
Boris will discuss the benefits and impacts on the run by being more efficient and aerodynamic on the bike.
Don't miss the opportunity to meet Champion Boris Fernandez and share with him his experiences and expertise.
For more information on Boris Fernandez, please visit:
Tuesday, June 10, 2008
Outdoor activities, especially sporting activities can be difficult during the summer due to the heat and humidity here in
How can a person prepare and go into battle well armed for the hot humid days ahead? There is one smart way to minimize the harsh effects of the heat: Hydration.
Recently there has been some attention given to the issue of hyponatremia, which is a condition where the body gets too much water and dilutes the blood salt levels which can lead to serious health issues and even death in the most severe cases. This is the reason it is important to hydrate with more that just water, especially during longer scheduled events outdoors.
Finding a sport’s drink that supplies the needed electrolytes without the high sugar content is important. One of the best fluid replacement drinks I have found on the market currently is Ultima- Replenisher. Ultima supplies the electrolytes needed to support your muscles during exercise. It is flavored with stevia and has no added sugar.
Dehydration is a serious issue. It only takes a loss of 2% of your body weight to experience a 10 -15% decrease in physical and mental performance. The key is to not wait until you are thirsty. You are already dehydrated when you feel thirsty. Susan M. Kleiner PhD, R.D and author of High Performance Nutrition states: “The thirst sensation doesn’t kick in until you have lost 2% of you body weight in fluids. This is therefore an unreliable source to rely on. Our natural indicators of thirst start to diminish about the age of 55, and are also poorly developed in children.”
So, anyone who is waiting to drink when they are thirsty –Beware! Your body does not become more efficient as you continue this practice. It only hurts your performance in training and hurts your recovery for your future work outs. Wondering why you get those nagging cramps, headaches or stomach upsets? Blaming it on your new shoes or something you ate? Think again.
To play it safe get to know your hydration loss by completing the fluid Balance test below:
Fluid Balance test:
1) Empty your bladder and record your weight (nude)
Pre-exercise weight = ________ lbs. (A)
2) Do your run / work-out
3) Record volume of fluid drank during exercise = (D) Ounces
4) Dry off, empty your bladder and record your weight (nude)
Post-exercise weight = ___________ lbs. (B)
5) Amount of fluid weight loss in lbs. (C) = (A) - (B)
6) Convert to fluid ounces: #of lbs. X 16 = (C) fluid ounces
7) Add number of oz. consumed (D) + (C) = total fluid loss
8) Convert to lbs by dividing by 16 = (T) in lbs.
9) Percentage of body weight you lost during exercise =
(T) Total loss in lbs. X 100 / (A) original weight =
% Body Wt. lost during exercise.
Effects of loss of body weight related to symptoms and performance in the heat
2% = Decrease in heat regulation, increased thirst, up to 15%
Decrease in performance.
3% = more of the above
4% = Exercise performance decline from 20 – 30 %
5 % = headache, irritability,”spaced –out “feeling, or fatigue.
Depending on the temperature and humidity of the day, the results will change. Doing this test will give you an objective measurement and re-enforce the significance of the amount of fluid that can be lost when working out in hot environments.
Remember, listen to your body at all times – But in this case –Drink in preparation to not find yourself in desperation.
Cathy Parbst P.T.
Cathy Parbst is a physical therapist in
Great info Venus!
There are 2 other things I would like to add for athletes trying to lose weight. One is taking in sugar products -i.e.- gel , goo, sports drink during training under 2 hours. When we do this we teach the body to burn the calories that we have ingested, rather than teaching it to burn fat. The sugar taken in alone also causes a spike in blood glucose levels that will trigger secretion of insulin from our pancreas. This in turn will signal the body to "hang on to " body fat. In the attached article there is information about "Ultima Replenisher" This sports drink is very natural and does not contain sugar. It is flavored with Stevia (a plant) and has all the electrolytes needed. You can find it at whole foods & Footworks.
The other issue is training at high heart rates. If your goal is to lose weight, you should train mostly in your "Fat burning zone" which is typically 65- 75% max heart rate. You will hear different values from different sources. This idea is the same.
I have attached an article that I wrote for natural awakenings last year on hydration and the info about Ultima. If you have any questions you can e-mail me directly at cparbst@earthlink.
Cathy Parbst PT- Tri-Strong’s sponsor for Massage and physical therapy.
On Jun 9, 2008, at 10:49 PM, Venus Vega wrote:
If you are trying to shed some pounds and make yourself lighter for
that race coming up here are some general recommendations:
There are 3500 calories in one pound of fat so ideally in order to
safely loose one pound of fat a week you will need to reduce your
caloric intake (calories in versus calories out) by 500 a day. Maximum
recommended is 2 lbs a week, so reduce by 7000 calories a week.
Anything beyond that is not recommended and could result in a rapid
wight gain within 18 months. Plus pretty darn dramatic!! During the
exercise days you will burn some, during the non exercise days you
will rely heavily on your diet and by adding additional steps to your
day. Here is what to be aware of:
Carbohydrates yield 4 calories per gram, protein yield 4 as well, fat
yields 9 (yes!), and alcohol yields 7 calories. 55% to 60% of your
diet should come from carbs; in those you should strive for at least
20-35 grams to come from fiber [vegetables, beans, whole grains, whole
wheat breads, fruits, etc] (average American ingests less than 20 g).
Protein intake is dependent on physical activity requirements, so for
a phisically active person I would say between 1-1.5 grams per kilogram
of body weight. Endurance Athletes should ingest between 1.3- 1.5
grams per kilogram of body weight (pounds divided by 2.2 give you
kilograms). Fats should be less than 30% of your diet (saturated fats
the bad ones) less than 10%.
There is a really good website that can help you track your calories
and estimate your daily caloric needs among much more! www.nutritiondata.com
Remember: do not eat meals till full! Hunger levels will reset to
recoup the calories burned during exercise! Eat more fiber, whole
grains, fruits and vegetables with color! Avoid preservatives,
saturated fats, simple sugars.
Monday, June 02, 2008
Master Swim Program with Boris Fernandez and Jose Fernandez, Head Swimming Coach of Rockwayswim team,. Tuesday and Thursday 6:00 am to 7:30 am, and some Saturdays @ 12:30pm to 2:30 pm All sessions will be in Tamiami Pool located in Coral Way and 112 ave SW. $ 80 Monthly. If you are interested contact Boris Fernandez 305-458-2124, or Jose Fernandez 305 776-2592.
Saturday, November 24, 2007
Tuesday, September 04, 2007
Friday, June 01, 2007
This is the training for this weekend.
Saturday June 02
- RUN AND SWIM. Hobe Beach: 6 AM. Venus will be running 8 to 10 miles with at about 8:30 pace. Later we plan on swimming right there at Hobe Beach.
Sunday June 03
- BIKE. I will start my bike ride from Black Point Marina at 7:30 am. I'll do 1 hour 30 min at about 18/19 mph.
Friday, May 25, 2007
Here is what Venus has for this weekend.
- Cocoplum Circle: 6 AM, run with the Bikila group at different paces groups. Cathy can give you more details as she is really involved with this group. She might be doing a ride or swim afterwards.
- Hobe Beach: 6 AM. I will be running 10 miles with a small group at about 8:30 pace. Don’t be afraid of the pace, we can always make adjustments. I plan on swimming afterwards right there at Hobe Beach. There is plenty of parking and transition is minimal. Whoever wants to meet for breakfast afterwards, that would be great, maybe some bagels? I will be stopping by SBR anyways.
Options for Sunday 27
- Rod is leading this group. 7am at Cocoplum Circle and riding south to Everglades National Park Visitor Ctr. That’s somewhere between an 80mile and 90mile ride. Moderate pace.
- Venus is proposing a swim bike run. I would love to start at Hobe Beach since all three are available right out of your car. Maybe 7:30 starting. (NOT CONFIRMED)
Sunday, May 20, 2007
3S had more good news to celebrate. The Cox family was the reason for it taking 3 fourth places. Mom, Lisa finished just 23 seconds from the 3rd place with a final time of 01:03:38.468. Her son Billy took a fourth place on the 15 to 19 category with a time of 01:17:10.097. Larry, the third member of the Cox family competing grabbed also a 4th place stopping the clock at 01:03:25.259.
Our great friend Monica Rossi completed an excellent race competing on the elite category. Moni finished 5 with an impressive time of 55:54.352. Joaquin Duro ended the race with his best time of the 2007 calendar; of course, it was his first race of the year. Anyway, he finished with a time of 01:23:21.282 and it was good enough for him.
Check all the results of the race
Wednesday, March 07, 2007
I will need to have your size and payment of $79.95 by March 31st. You can pay using the “Pay Now” button at our website: http://www.3strong.org/
Or if you prefer to pay by check, make check to “Tri-Strong, Inc.” and mail it to the address below before March 31st.
247 SW 8th Street #269
Miami FL 33130-3529
Also, make sure you renew your membership receive your team triathlon uniform (first-com-first-serve). You can renew your membership on our website http://www.3strong.org/ using the “PayPal Subscribe” button.
Tuesday, November 21, 2006
More photos from the party!
I want to congratulate you all for a great 1st year specially to Juan Meza for the great job he has done and to all our sponsors, without them all this would not have been possible.
Thanks to Swim, Bike and Run for the great party on Saturday, also to Ricardo and his band Manik (great Pink Floyd sound BTW). Thank you very much to our sponsor Accelerade and all of you that brought food.
Great job to everybody that participated in a race this year and to our top 3 on the 2006 rankings: Boris Fernandez, Juan Meza and Sandro del Bosco.
Congratulations to the 2007 board:
President: Juan Meza
Vice President: Rod Lauredo
Secretary: Ricardo Camacho
Treasure: Tak Osawa
Training Coordinator: Venus Vega
Marketing and communications: Joaquin Duro
To all let’s keep training to have even a better year on 2007.
Marketing and Media Director
Friday, November 03, 2006
I was talking the other day to a really good runner, who is now in his forties. He told me how he used to run so fast in college because he weighed 125 pounds and was 5’11” tall. “ Now I am one-hundred sixty, too heavy for faster cadence of the legs.” When I asked him what happened, he told me, “too much junk food.” For me it was sad because this athlete really enjoys being out there and competing, and at the same time he felt hopeless about his situation. The extra weight really puts a lot of pressure on his cardiovascular system and joints. Imagine running while carrying seven extra five-pound sacks of potatoes! So what can he do? The advice that I gave him is the same that I will give you.
There is so much junk food out there. So you eat a little today, some tomorrow and after a while it starts to add up. By the end of the year you have added a pound or two if you are lucky (some people add more) and after ten years … well you do the math. So you get used to this new, larger you accepting it as the way it should be. You know as you age you are supposed to gain weight and be less active, right? I don’t think so. I have seen many people become healthier in their forties than when they were in their twenties. I am in better shape now weighing 158 pounds than when I was twenty-five and weighed in at a whopping, muscle-bound 180 pounds. My friend, Omar, certainly is a lot fitter now than when we started running together six years ago. He has lost twenty pounds and now weighs 132 pounds, running a 5:30 mile like it is nothing. Omar today follows a raw food diet that is really paying dividends for him. I am not at his level yet, but I certainly watch very closely what I eat. I eat foods that are very high in water content like vegetables and fruits. I also eat lots of grains like quinoa (very high in protein) and all kinds of beans. I started controlling my food choices. There was a time back in those 180 lb. days that I could not go through a day without eating ice cream! Eating healthier has a domino effect. The healthier you eat, the easier it is to make that choice. You are actually programming your body to want healthy food instead of junk. Now that I am in the off-season I am choosing to go down in my weight instead of up, like most people do. I am choosing to commit and be disciplined. You have the same choice. A few quick facts before you eat that next bowl of ice cream: about 60% of America is now overweight with high cholesterol and people that maintain the same healthy weight for long periods of time live healthier lives than those who do not. Now it is up to you… dare to be different. Dare to be more fit and healthy.
Tuesday, October 17, 2006
The season starts in April and ends in October. In order to compete consistently well throughout the season you have to have a very strong foundation of training hours. The more training hours you have, the better you recuperate from one effort to the next. It also allows you to compete more frequently. For example, I have done eight races in the last eleven weeks. In 2002, I could barely race once a month without getting sick or fatigued. Right now my body is a little tired but nowhere near as fatigued as it was back then.
Another benefit of cumulative training hours is in avoiding setbacks. If you train well and develop all of your energy systems it will be easier for your body to compete, train, and withstand the heat and humidity of Florida. That is why I start the preparation for my season at the beginning of November. I do very long easy rides and runs to get my body ready for the season. How do you think that the Tour de France athlete can compete twenty-one days in a row without getting injured or sick? They train a lot and they make it to the Tour after many years of preparation. I do four to five hour rides on Sundays even though my bike leg in the triathlon clocks in at only thirty minutes to one hour. These rides are like putting money in the bank. Racing is like making a withdrawal. The more long rides you accumulate throughout the year, the longer you will compete successfully and the less chance of injury or illness you will have.
See your training as long term. That is the best approach. Build, build, and build your mileage year after year. You will reach a point where you will jump to a different level. Olympic athletes do not become champions from one day to the next. It took Deena Kastor six years to prepare for her Olympic bronze medal in Athens. She went from training fifty miles a week to one hundred and twenty miles a week. Plan your training and within your limitations of time and work gradually increase your total training hours. It will help you to improve and stay at that level for longer periods of time. You have to be very organized because you, like me, do not have all the conditions that Olympic athletes have, so with limited time we have to optimize to the best of our ability.
Remember I said build your mileage “year after year” not from today to tomorrow. A gradual increase over time will get you there. It is not recommended to increase total mileage by more than ten-percent per week for any given sport and you are doing three different sports so the increases will be extremely minute and incremental. Your body and your family need time to adjust to the added stress or you could suffer from burnout or over training that we will discuss in my next article. Until then, keep the long-term perspective in mind and enjoy whatever your triathlon experience is today!
Monday, October 16, 2006
Sunday, October 08, 2006
Day Job: Writer for Univision.com in Miami
My Favorite Water Sport: Swimming in Triathlons
Why: Getting better.
It was so dark that even though I was standing three feet from the shore of Crandon Beach I could not see the water. I knew the sea was in front of me because the roar was so loud that I wasn't able to process my fear of what 1 was going to do.
Seven thirty carne around and the start of the Huntington's Disease Triathlon was inevitable. And with it, my lack of training and technique in the swimming discipline would be clear to me and everybody present.
The result was a painfully embarrassing 18 plus minutes to swim 0.4 miles of dirty and smelly ocean. I needed to do something if I wanted to continue competing in this sport.
Later I visited Swim, Bike and Run, a South Miami triathlon store owned by my friend Wilber. He recommended that I sign up for Tri-Strong, a new triathlon club. Tri-Strong's motto captivated me on the spot: ""Get better together." "That's exactly what you need," Wilber told me. "A team where you can learn from other members and improve in all three sports, but especially in the swimming."
Tri-Strong's president, Juan Meza, said, "The time you spend on the swimming is only 8 percent of the total time of the race. Although it's not that much, it is very important to finish the swimming part fresh and with no lactic acid accumulated in your body to be able to perform the best way you can on the bike and the running."
He recommended that I start training with his swimming coach, Jose "Pepe" Fernandez, a former coach of the Cuban national swimming team. He's now in charge of the Rockway Swimming Team in Miami.
I called Pepe the next morning and hours later I was swimming under his supervision.
"Swimming is the most complete sport, he said. "You work all the muscles, it develops your cardiovascular system, your endurance and strength. With no stress on the body, your joints and bones don't suffer unlike running or biking."
A month later, The Coca Cola Classic in South Beach showed that all my training paid off'. I improved my time by five minutes.
My Favorite Water Sport, 8 Locals Share Theirs
Article extracted from South Florida Adventures Magazine, August/September 2006, Page 45
Wednesday, September 27, 2006
Overtraining has devastating consequences for athletes, like feeling mood changes, increased cortisol (stress hormone) levels in the body, decreased testosterone levels, and altered immune status. All these changes will plateau performance or decrease performance.
So, how can we avoid this state? The first thing that all good coaches recommend is to rest and recover after big efforts. Improvement happens during the resting part of training. During rest the body has the time to adapt to the stimulus it has just received. If you do not give the body rest time, the next time you apply another stimulus the body will not be ready for it and you will not assimilate it. Remember this simple rule: one hard day, two easy days. You will be safe and will gradually improve if you follow this principle.
Another piece of advice from the top is to keep a training log. There you can monitor volume, intensity, resting heart rate, weight, general health, how a workout felt and any other variable that will give you feedback on your progression. A very important variable is sleeping patterns. If you start having restless sleep check how your workouts are feeling. If that is giving you another red flag then back off you training because something is out of balance.
Another important strategy that you can use to avoid overtraining is periodization. (some periods where you back off and some where you tax yourself more) By changing the systems of the body that you are stressing, you dramatically reduce your chances of overtraining and injuries. Aerobic development involves lots of time running, swimming or biking at low intensities. With this type of training if the athlete overdoes it stress injuries are going to knock on your door. Anaerobic training is based on strong efforts with little rest in between each set. If you overdo these the hormone cortisol, is going to run all over your body disrupting your sleep, altering your heart rate, and changing your mood, not a fun state! So periodization, and being conservative are the words of wisdom here. There is a saying in the athletic community that it is better to undertrain than to over train. There are also plenty of medical studies that show that for twenty-one days a decrease in volume at the same intensity will not reduce performance.
Finally, remember that ultimately we do training to be healthy and happy and to improve our performance. Overtraining is a state of the ego. Avoid it because it is a waste of your valuable time and effort.
Tuesday, September 12, 2006
The 3S racers made a great effort since some had just completed the Huntington Olympic Distance Triathlon the weekend before, but the extra effort was all worth it. Boris Fernandez though tired from a strong effort at the Huntington’s race settled on the bike to take a 1:30 lead for the 5K run after an un-stellar swim. Boris said his leg did not respond that day and he finished 2nd overall, good enough to take the lead in the Elite series point standing.
Sandro del Bosco had a break-through race. He had an amazing swim for the 800m distance to get out of the water in 13 minutes, very good for his weakest link. He had one of the fastest bike-split of the day to finish in a well deserved 16th in the 40-45 age group against a very strong field. Adam Parks finish the day in a great note. He had the fastest bike split of the Fat tire division to finish 3rd in that category.
Ft. Desoto race results can be found at http://www.familyfitnessweekend.com/FFW-2006/Results/FtDesoto/FtDesotoTriDuSplits.pdf
Thursday, September 07, 2006
The team had a fantastic performance at the last event of the trilogy and the series over all. For overall results follow the link to http://www.multirace.com/triathlon/ and the series results are at http://www.multirace.com/triathlon/2006TrilogyPoints.aspx
Here you can find a more pictures of the race http://www.flickr.com/groups/trisofl/
Monday, August 14, 2006
Even with the choppy seas, windy bike ride and hot run, Boris took 1st over all with a 2:11:43, Juan Meza brought a 3rd on the 35-39 age group with a 2:35:55 and Sandro Dal Bosco secured a 7th on the 40-44 age group with a 2:47:22 in the Olympic distance event.
In the Sprint format, Caitlin Rembly delivered an impressive 1st over all with a 1:16:08 and James Dugan 1st in the 40-44 age group and 9th over all with a 1:11:35. Even after winning, James said it was his “worst swim in a few years, but a decent bike and run.”
On the fat tire division, Adam Parks took 2nd over all finishing with a 1:37:26.
As I said before, it is clear the 3S dominance was felt on the event.
Congratulations to all!
Race results are at: http://sommersports.com/results/2006/hdt/
Event pictures are at: http://www.photoreflect.com/scripts/prsm.dll?eventthumbs?event=0374006E
Cathy won the Regional Duathlon Championships on July 4th at Tradewinds Park and qualified to compete in the World Championships in Gyor, Hungary in 2007.
She turned pro after winning the Powerman Alabama Duathlon and realizing she was a very good runner and cyclist. She got started in multisport while living in Clermont, FL where she won the triathlon sprint series in 1998.
Cathy raced as a professional Duathlete in 1998 and 1999, where she was the first American and placing 12th at the 1998 Word Championships in Germany.
In the spring of 2005, she moved to Miami, where she now resides and has become an integral part of the team. She is still undecided about Hungary, but she says if she can find some sponsors, she will go.
Weather she goes or not, does not really matter, she is still a winner in and an example to follow for all of us.
You can find more about Cathy at http://www.accursochiro.com/pt
Monday, July 24, 2006
A great day on Crandon Park made possible another excellent performance by the 3S team on the Mack Cycle Triathlon Trilogy #2, in Crandon Park, Key Biscayne, FL.
We had around 80 degrees with partial sunny skies; the water temperature was great, and just the perfect nice breeze that gave the day optimal race conditions.
Again the first one to cross the finish line is our own Tri-Strong’s Boris Fernandez who finished with a fantastic time of 50:08. Also, a great job by Sandro Dal Bosco who placed 4th in his age group (40-44) with a time of 1:01:33.
Team members Juan Meza, Bernie Brijbag, Joaquin Duro, Adam Parks, Tak Osawa, Miguel Molina, Pepe Rocha, Oscar Sosa, Lou Silva, Patricio Hernandez did great and improved their times as they keep climbing the charts. Our team secret? We are getting better together.
We want to thank our sponsor Swim Bike Run for assisting with emergency repairs, and to all the ones who passed by to cheer for our team. For overall results follow the link: http://www.multirace.com/triathlon/triathlonResults.aspx?Race=115
Here you can find a few of pictures I took after the race
Monday, May 22, 2006
We were blessed with a beautiful fresh day and the atmosphere among athletes was friendly and fun. The Tri-Strong team delivered impressive performance that left the rest of the field dazed and confused. On the open division, Boris Fernandez finish runner-up with a time of 0:42:12. In the 35-39 age group, Juan Meza keeps climbing the charts with an impressive time of 0:49:25 to finish in 7th place, and Sandro Dal Bosco blew away the competition in the 40-44 age group with a time of 0:49:31 finishing in 1st in his age group.
When the others athletes approached us to ask about our training, we told them that the secret of our success was our Sunday mornings Rocky training camp.
On the picture, from right to left are: Boris Fernandez, Sandro Dal Bosco, Manny Huerta and Juan Meza.
Check the race results at http://www.familyfitnessweekend.com/FFW-2006/results.asp
To all, Congratulations for your great effort and keep training!!!!
Check the results here http://www.footworksmiami.com/results/results.asp
Un abrazo a todos,
Tuesday, May 09, 2006
It was a great day in Key Biscayne and I think everyone had a great time. We had a lot of people participating and everyone did a great job! Racing the sprint distance, in an amazing third place on the 40-44 Age group with a time of 1:09:49, we had Sandro Dal Bosco (see picture). In the same age group we also had Takashi Osawa, with a time of 1:32:29 finishing in a fantastic 23rd place. In the 30-34 age group we had Leandro Nesi finishing on 18th place with a strong 1:25:00 and in the 35-39 age group, we had Juan Meza on 4th place with a time of 1:09:16. In relay we had two relay teams, the team Tri-Strong Relay (see picture) finished second with a time of 1:25:24 and the Swim Bike & Run relay finishing first with a time of 1:07:51.
On the Olympic distance course, a special mention goes to Boris Fernandez who won 1st place overall with a time of 2:03:53 coming in 0:08:03 ahead of second place and acquiring rock-star status at the event. In 4th place over all, we had Bolco De Pawlikowski with a 2:13:31 and Joyuanki Victore in 7th over all with a time of 2:15:07.
Congratulations to all!
Please upload your event pictures so we can all see them at http://www.flickr.com/groups/trisofl/
Last but not least, everyone get ready for the next team event on May 20, 2006 in Derfield Beach (Coca Cola Classic/Publix Family Fitness Series)
Friday, May 05, 2006
Wednesday, April 19, 2006
Tuesday, April 18, 2006
20-May-2006 Derfield Beach (Coca Cola Classic/Publix Family Fitness Series)
25-Jun-2006 Mack Cycle Key Biscayne Triathlon Trilogy #1, Crandon Park, Key Biscayne
15-Jul-2006 Ft Lauderdale (Coca Cola Classic/Publix Family Fitness Series)
23-Jul-2006 Mack Cycle Key Biscayne Triathlon Trilogy #2, Crandon Park, Key Biscayne
9-Aug-2006 Huntington (Olympic Distance)
27-Aug-2006 Mack Cycle Key Biscayne Triathlon Trilogy #3 - SFTS #5, Crandon Park, Key Biscayne
23-Sep-2006 Miami Beach (Coca Cola Classic/Publix Family Fitness Series)
7-Oct-2006 Cypress Gardens (Coca Cola Classic/Publix Family Fitness Series)
12-Nov-2006 2006 Miami Man International Triathlon - SFTS #8, Larry & Penny Thompson Park/Miami Metro zoo
Once again, congratulations to everyone!!!