IMG_1958

Week of April 14 – 20, 2015

Week of April 14 – 20, 2014

I will like to Congratulate all of the athletes who raced this past weekend:

Haines City – 70.3

  • Amanda Green
  • Patricia Smith – 2nd Place
  • Kim Capps
  • Kevin Bickley
  • Trent Smith
  • Sean Dishman
  • Andrew Heinrich
  • Larry Nurcouse
  • Tim Boyd
  • Bill Freyer
  • Jason Sanders

San Juan 70.3

  • Ruben De Jesus
  • William Morales
  • Luis Ortiz
  • Rafael Oliver

I am very proud of all of you! Your hard work and dedication allowed you to overcome many obstacles and achieve your performance.

Enclosed you will find the schedule for this week:

  • Monday – Swim
    • Aquatic Center – 5:30 am
  • Tuesday – Bike / Run
    • Downtown YMCA – 5:00 am
  • Wednesday – Swim
    • Aquatic Center – 5:30 am
  • Thursday – Bike
    • Downtown YMCA – 5:00 am
  • Friday – Swim
    • Aquatic center – 5:30 am
  • Saturday – UCF Research Parkway
  •     – 7:30 am – Duration: 3 – 4 hours
  • Sunday – Lee Vista – 7:30 am
  •     – Duration: 3 hours
IMG_1939

Weekend of April 12 – 13

Hello Team,

Enclosed you will find the breakdown for this weekend:
Saturday, April 12, 2014
  • Lucky’s Lake Swim
  • Time: 7:30 am
  • Sport: Light Brick
  • Duration:
    • 2 – 3 laps
    • 20 min – 60 min bike
    • 20 – 30 min run
  • Note: During the set you will include some 30 sec acceleratos. If you are racing this weekend, please do the shorter part of the workout.
Sunday, April 13, 2014
  • Haines City – Race Day
  • Not Racing -
    • If you are not racing, please do the following run:
      • warm up:
      • 15 min easy run
      • 4 x 30 sec build with 2 min easy
      • Total warm up: 25 min
      • Main Set:
      • 4 x 12 min at Temp or half marathon with 1 min walk with 2 min easy jog
      • Cool down: 5 min easy jog
      • I am looking for your efforts to be the same through out the main sets. Don’t go to hard or your will die towards the end.


Keep up the good work and I’ll see you on Tuesday,


Hector L Torres
Head Coach / Central Florida Tri Club


Facebook: CFL Tri Club
 
Twitter: Coach Torres
 
Tri Peak Athlete, LLC
 
 
USA Triathlon Florida Regional Chair
USA Triathlon Coach  Lvl 2
USA Cycling Coach Lvl 2
USA Track and Field Lvl 1
USA Swimming Coach
Tri-Bike Fit Professional
Cell: 321-443-0073


 

IMG_1924

April 7 – 13, 2014

Congratulations!!!!

 This past weekend was an amazing week of great news!

Nuatica South Beach Triathlon 

  • Don DeBeaux
  • Anna Emery
  • Wynne McFarlin
  • Ron Cieri
  • Michelle Hill
  • Kathy Palazzo
NormaTec Recovery  

I have been to several expos and ran into a product that can help you recovery faster and get back into training without any issues. I have used it several times and help me jump back quicker.  Read more about it at: http://www.normatecrecovery.com/science.shtml
However, I believe in the product, that I bought one for my studio. If you are interested in using the product, we currently have the ( Eight x 30 min sessions for 100 dollars). If you are interested, please contact me at htorres@cfltriclub.com or 321-443-0073, so we can schedule your first appointment.

Read more 

Advance Cycle
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

 

St Anthony’s Hotel
As you all are aware, we are doing st. Anthony’s as a club race. The hotel in which we have booked a set of rooms. Please call them and let them know that you are part of the CFL Tri Club.

Comfort Inn St. Petersburg. 

2260 54th Ave. N.
Saint Petersburg, FL 33714

Phone: 727-362-0075

Weekly Schedule:  April 7 – 13, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Haines City  and Puerto Rico 70.3 – Race Week
  • St. Anthony’s – 2 weeks
Schedule
  • Monday - 5:30 am – Aquatic Center – Swim
  • Tuesday - 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday - 5:30 am – Aquatic Center : Swim/Run
  • Thursday - 5:00 am – Run
  • Friday - OFF
  • Saturday - 7:30 am- Lucky’s Lake – Light Brick
  • Sunday - Race Day – Haines City and Puerto Rico
Read more for the rest of the schedule
Bike Fitting
Schedule your Bike Fitting – Today!

 What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

How long does a Bike fitting take? An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

Schedule your bike fitting today at:

www.tripeakathlete.com or via phone:  321-443-0073

 

55767fb6594f624a0700bd36e14773f7

Week of March 31 – April 6, 2014

Hello Team,

Can you believe that your “A” of the 1st part of the season:

  • South Beach Triathlon – Race Week
  • Haines City and Puerto Rico – Taper Week
  • St. Anthony’s Triathlon – 3 Weeks

Enclosed you will find the breakdown for this week.

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer/Run
  • Wednesday – 5:00 am – Downtown YMCA – Run
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer/Run
  • Friday  - 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am – UCF Research Parkway – Bike/Run (Duration 3 hours)
  • Sunday – 7:30 am – Lee Vista and 436 – Bike / Run (Duration 2:30 hours)

Keep up the good work and I’ll see you in the morning

 

Swim workout for Aquatic Center

Warm up:

  • 400 Free
  • 200 Kick – Side to Side ( YOU CAN USE FINS IF YOU HAVE THEM)
  • Main Set: YOu will need paddles and bouy for this set. If you don’t have them. Plan ahaed and get them.
  • 4 x
  • 100 Free
  • 200 Kick
  • 300 Pull with paddles and bouy as 100 MOD/100 Fast / 100 MOD
  • 400 with Fins and paddles as 100 Mod / 200 Fast / 100 MOD – 1 min recovery between each set -
  • Cool Down: 100 easy
IMG_1826

Weekend Update March 28 – 30, 2014

Hello Team Here is the recap for this weekend:

Friday – 5:30 am / Aquatic Center

  • Lucky’s Lake at 6:30 am
  • Happy hour this Friday 3/28 starting around 5:30. We will be on the back deck overlooking the lake with an amazing view of the sunset. There are happy hour drink specials, good food and plenty of parking in the area. Hope to see you there!
    Gargi’s Lakeside Italian Restaurant
    1414 North Orange Avenue
    Orlando, FL 32804

Saturday – 7:30 am / Kilarney Station - Breakthrough workout

  • Half / 3 hours followed by an hour run 
  • Olympic / 90 min followed by a 40 min run

Sunday – 6:30 am / Downtown YMCA

  • Run / 90 minutes

 

IMG_1842

Week of March 24 – 30 , 2014

Congratulations!!!!

IMG_1826This past weekend was an amazing week of great news!
1. Great Clermont Sprint

  • Ana Howard
  • Luis Ortiz Jr. – 1st Place
  • Luis Ortiz Sr. – 3rd Place
  • Carmen Bargraser – 2nd Place
  • Rafael Oliver – 1st Place
  • Chester Cooper
  • Ramona

2. Great Clermont Olympic Distance

  • Harry Nuosce
  • Karen Bhilar
  • Linda Freeman
  • Pat Smith – 1st Place
  • Trent Smith
  • Gary Olson
  • Dan Samaltuski

Weekly Schedule: March 24 – 30, 2014

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Haines City and Puerto Rico 70.3 – 2 weeks
  • St. Anthony’s – 5 weeks

Schedule

  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday - 5:30 am – Aquatic Center – Swim
  • Thursday – 5:00 am – Bike/Run
  • Friday – 6:30 am – Lucky’s Lake – Swim
  • Saturday – 7:30 am- Kilarney satin

Haines city – for those athletes, who are doing Haines city, I will recommend you to go out and do the course.

  • Sunday – 6:00 am – Downtown YMCA – Run
IMG_1647

Wednesday – Swim Workout

Enclosed you will find the swim workout for today:

Warm up:

  • 200 Free
  • 200 pull
  • 200 kick with board
  • 6 x 50 as 25 Serape Drill / 25 Free with 15 sec Recovery.

Main Set:

2 x

  • 500 pull with paddles at tempo pace with 30 sec recovery
  • 5 x 100 on 2 min at race pace effort
  • 1 min recovery

Cool down:

  • 200 choice
IMG_0334

Week of March 17 – 23, 2014

Hello team,
Here is the breakdown for this week:
Wednesday – Run
  – Downtown YMCA – 5:00 am
Thursday – Bike/Run
  – Downtown / YMCA – 5:00 am
Friday –  Swim
  – Lucky’s Lake – 6:30 am
Saturday – Light Brick
  – Lucky’s Lake – 7:30 am
Sunday – Club Race – Clermont
  – Lake Minneola – 6:30 am
I will see you all in the morning.
IMG_0955

Weekend Reminder – March 15 – 16, 2014

This is your weekend reminder for March 15 – 16, 2014.
Saturday 
Sunday 
  • 7:30 am 0 Lake Minneola – Clermont, FL
    • Duration: 3 hours
    • Run after bike: 30 min
Thank you

Succeed!

Follow

Get every new post delivered to your Inbox.

Join 580 other followers