Weekend Update – Jan 15 – 16, 2022

Hello team,

The weather is going to be cold tomorrow. If you will like to join me:

Saturday

  • Time: 6:30 am
  • Sport: Bike / Run
  • Location: Virtual and In person (Tri Peak Athlete)
  • Duration: 90 min – 120 min

Sunday

  • Time: 7:00 am
  • Sport: Run
  • Location: Baldwin Park Water Fountain
  • Duration: 1 hr – 1 hr 15 min

Uniforms

Reminder! Be like the Cool Kids!

Sunday is the last day to place your order for your Club Tri Kits! Store close at 10:59PM tonight.

https://cfltri.itemorder.com/

Week of January 10 – 16, 2022

Hello team,

I am in Colorado Springs, checked into the hotel and sitting in my boots sending out the weekly email. I am very happy to see how the meeting went out.

Schedule

Please pay attention to the schedule for this week, as we have many new additions to the schedule:

Zones

Tabulate your zones as follows
If you have a Power Meter, please follow these Zones.

Special Olympics Kick Off Meeting – January 16, 2022

As you all know, I am the Coach for the Special Olympic Team. I am going to need help to collect data on Sunday. I am doing an assessment on each athlete, but I am going to make it fun. So I am going to need some help on collecting data. Please let me know by Wednesday, if you can help me. I need a total of six extra volunteers that are not Unified Partners.

  • Date: January 16, 2022
  • Time: 3 pm – Arrive at 2:45 pm
  • Location: Cypress Grove Park – Orlando, FL

Monday – Swim

Warm up:

  • 300 free
  • 300 kick with fins
  • 300 Paddles and Fins
  • 300 with paddles only no fins or buoy

Main Set:

As we are building endurance, I want you to hold a comfortable pace and focus on your extension. Don’t go slower than ten seconds of your race pace. Please review below:

  • 10 x 50 at Endurance Pace with only 5 sec Recovery
  • 100 Kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 Paddles and Fins (emphasize on your catch and follow through)
  • 10 x 50 at Tempo Pace with only 15 sec recovery
  • 100 kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 side to side kick with fins (switch side every six kicks)

Use the chart as an example for your paces.

Cool Down:

– 200 yards Choice

Uniforms

Borah Wear

This company is US based. Their turnaround is 10x much quicker. So order today. Link: https://cfltri.itemorder.com/

Club Membership Dues

Active link: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

Post Meeting and Sunday – Run

Good evening team,

I forgot to take it before everyone left. Look forward in working with all of you.

Great meeting today. Enclosed you will find the following:

  • Link to register
  • Sunday Run
  • Swim / Bike / Run Essentials
  • Upcoming Races

Register for the Club

Link: https://www.active.com/orlando-fl/triathlon/clinics/2022-cfl-tri-club-annual-membership-2021

Sunday Run

  • Time: 6:30 am
  • Location: Baldwin Park Fountain – 6:30. AM
  • Duration: 1h – 1h 30m

Swim / Bike / Run Essentials

  • Swim
    • Goggles
    • Fins
    • Pull Buoy
    • Swim Paddles (TYR Catalyst paddles)
    • Fins
    • Front Snorkle (Michael Phelps)
  • Bike
    • Helmet
    • Bike
    • Cycling Shoes
    • Water Bottle
    • Bike Trainer
    • Chamois Cream
    • Nutrition
  • Run
    • Running Shoes
    • Running Shorts
    • Nutrition

Upcoming Races

  • January
    • Jan 30 – Celebration Half Marathon
  • February
    • Best Damn Race
  • March
    • March 20 – Great Clermont Sprint/Olympic
    • March 20 – Puerto Rico 70.3
  • April
    • April 30 = St Anthony;s Triathlon

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

Coach Torres – 321-443-0073

2022 CFL Tri Club Kick Off Meeting – Today

Date: Today January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center on International Dr.

Join us today!

2022 CFL TRI CLUB KICK OFF – Meeeting

  • Date: January 8, 2022
  • Location: 
    • Rosen Aquatic Center on International Dr. 8422 International Dr. Orlando, FL
  • Time: 1 pm 
  • I encourage you to bring a friend. If you can please pass along the invitation, that will be great. 

Register Today

Link: https://endurancecui.active.com/event-reg/select-race?e=79960632

Flyer

2022 CFL Tri Club Kick OFF.pdfDOWNLOAD

Week of January 3 – 9, 2022

Good afternoon team,

It is the New Year! It is time to set your goals and I will hold you accountable. Lets start with small goals that you can attain weekly. I wan you to write them on TrainingPeaks. If you don’t have an account or have one and I am not linked, you can do so by following this link:

Create Training Peaks Account: https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

Sync Garmin Connect with Training Peaks: https://help.trainingpeaks.com/hc/en-us/articles/204070854-Garmin-Connect-sync-for-completed-activities-planned-workouts-and-body-composition

Save The Date – CFL Tri Club Kick Off Meeting

  • Date: January 8, 2022
  • Location:
    • Rosen Aquatic Center on International Dr. 8422 International Dr. Orlando, FL
  • Time: 1 pm
  • I encourage you to bring a friend. If you can please pass along the invitation, that will be great.

Register Today

Link: https://endurancecui.active.com/event-reg/select-race?e=79960632

Flyer

Schedule

Enclosed you will find the schedule for this week.

Monday – Swim

Warm Up:

  • 300 Free
  • 200 kick
  • 6 x 75 (50 build , 25 Free with 15 sec RI)

Main Set:

  • 8 x 50 Desc 2-2-2-2 with 15 sec RI
  • 4 x 75 kick with 15 sec RI
  • 2 x (3 x 200) @ T-Pace with 20 sec RI
    • – 1 min rest between rounds –
  • 16 x 25 ODDS Build, Evens Fast (35 sec interval)

Cool Down

  • 200 choice

New Years Weekend Update

Schedule

Friday

  • Option A:
    • Group Ride if you are not riding on Saturday
    • Location: Advance Cyce on Lee Rd and 436
    • Time: 5:30 am
    • Pace: 18 – 20 mph
    • Duration: 2 hours – please charge your lights.
  • Option B:
    • Group Swim at the Rosen Aquatic Center
    • Location: Rosen Aquatic Center on I Drive
    • Time: 8 am
    • Duration: 90 min

Saturday – Happy New Year

  • Group Ride in Clermont. Hill repeats
  • Location: Lake Minneola, Clermont, FL
  • Time: 7 am
  • Duration: 2 – 3 hours ride / run after bike – 30 min

Sunday – 2nd Day of your NY resolution

  • Group Run in Baldwin Park
  • Location: Baldwin Park water fountain
  • Time: 6:30 am
  • Duration: 6 – 10 mi

Week of Dec 27 – Jan 2, 2022

Good afternoon team,

I imagine you have been bombarded with many emails with special discounts for the holidays…. It is very annoying. I hope you all had a good time with your family and didn’t judge each other that much. LOL I know at time family gatherings can be ruthless and unforgiving, but that is why we love them.

Save The Date – CFL Tri Club Kick Off Meeting

  • Date: January 8, 2022
  • Location:
    • Rosen Aquatic Center on International Dr. 8422 International Dr. Orlando, FL
  • Time: 1 pm
  • I encourage you to bring a friend. If you can please pass along the invitation, that will be great.

Schedule

Enclosed you will find the schedule for this week.

Monday – Swim

Warm Up:

  • 500 warm up focusing on distance per stroke
  • 10 x 50 as drill down swim back
    • single arm drill and fist drill

Main Set:

  • 5 x 100 on the 2:20 hard efforts
  • 200 buoy pull
  • 5 x 100 on the 2:10 harder effort
  • 200 buoy pull
  • 5 x 100 on the 2:00 hardest effort

Cool Down

  • 200 choice

2022 CFL TRI CLUB Kick Off Meeting

Date: January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center – 8422 International Dr. Orlando, FL 32819

Join the largest and most structured Triathlon Club in Central Florida. With more than over 17 years in helping the Multisport community grow. If you swim, bike or run and want to become a better athlete join our team. With Elite coaches ready to help you take your training to the next level. We cater to all individuals, from beginners to elite athletes. We will be going over our Races, Annual Training Program and much more!

Register at:

Or visit: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

Succeed!