Race / Training Weekend – April 23 – 24, 2022

Hello team,

I am very excited to see the race go by this weekend in Clermont, FL. We have many new athletes racing and the Special Olympic Triathlon Team Florida will be racing as well. It will be great if you showed up to cheer everyone else.

Nutrition Prior To Race

Are you READY

The following recommendation is leading into a race that will be held in the afternoon / evening.

Friday – Evening Prior to Race

Carbohydrates, some lean protein, not too much fat.* For example:

• 1/2 cup of Jasmine rice
• 6 oz of grilled chicken
• 1/2 cup of veggies

*These are recommendations.

Saturday

Morning – 7 am

High Carb / Protein / Fat.* For example:

• 70g of Oatmeal (Pre Cooked)
• 15g of Protein (Protein Powder)
• 1 Banana or 1/4 cup of blueberries

Lunch – 11:30 – 12n (Balanced)

• 3 oz of Jazmine Rice
• 3 oz of Chicken
• 3 oz of Brócoli

Mid Afternoon – 3:30 – 4:30 pm

• 2 Slices of Ezekiel Bread
• 1 Tbsp Of Peanut Butter or Almond Butter
• 1 Banana

Arrive at 4:30 pm

• Pick Up Packet
• Set Up Transition

Meeting Point – 5:00 pm

• Swim Start for Warm Ups

Schedule for the Weekend

Don’t stop training!

Saturday – AM

• Time: 7:00 am
• Sport: Bike / Run
• Location: ESPORTA – Goldenrod and Lee Vista
  • Link: https://maps.apple.com/?address=5915%20S%20Goldenrod%20Rd,%20Orlando,%20FL%20%2032822,%20United%20States&auid=16694930053491254557&ll=28.476903,-81.287495&lsp=9902&q=Esporta%20Fitness&_ext=CjMKBQgEEOIBCgQIBRADCgUIBhCRAQoECAoQAAoECFIQAwoECFUQDQoECFkQAQoFCKQBEAESJikRntDN+3g8QDEbJxhWtlJUwDkNSRyGSHs8QEFFrMblDlJUwFAD&t=m
• Duration: 2 hour bike / 4 mile Run
• Note:
  • Speed Work
  • Please bring proper nutrition and hydration

Saturday – PM

• Time: 4:30 pm
• Race: Sunset Triathlon
• Location: Waterfront Park, Clermont, FL
• Note: Look for the CFL Tri Club Tent

Revised – Schedule (April 18 – 24, 2022)

Hello Team,

Enclosed you will find the revised schedule for this week:

I completely forgot that there is a corporate 5k on Thursday night. So if your company is racing, please run it with them. If you are not running, please go for an easy 45 min run.

Week of April 18 – 24, 2022

Keep up the good work!

Weekend Update – April 16 – 17, 2022

Warriors!

Hello Team,

What a great training week! I hope you all took the day off and get ready for the weekend.

Saturday – Bike / Run

Florida Coast to Coast Trail

We will have 2 start times. Bring lights for early riders. @

• @6:30 for 3-4 hour ride / run after bike – 30 min
• @ 07:30 for 2-3 hour ride / run after bike – 20 min
• Location: MIMS UFC Chain of Faith Bike Stop – Broadway Ave, Mims, FL 32754
• Map: https://g.co/kgs/k6ucwn

Contact Coach Jeff for questions 321-298-5375

Sunday – Long Run

• Location: Baldwin Park
• Time: 6:30 am
• Duration:
  • Ironman: 2 hours – last 30 min tempo pace
  • Half Ironman: 90 min – las 30 min tempo pace
  • Sprint / Olympic: 6 miles – 4 miles Endurance / 2 mi tempo pace

Easter Week – April 11 – 18, 2022

Congratulation to all of the athlete who raced this past weekend:

• Coco Beach Triathlon
  • Mariangel – 1st place Overall Female
  • Danny J
  • Michael
  • Wagz

New Schedule

Weekend Update – April 8 – 10, 2022

Enclosed you will find the revised schedule for this weekend:

• Friday
  • 6:30 am – Dinky Dock Lake Swim
    • Location: https://maps.apple.com/?address=410%20Ollie%20Ave,%20Winter%20Park,%20FL%20%2032789,%20United%20States&auid=8451287392427854237&ll=28.594012,-81.345193&lsp=9902&q=Dinky%20Dock%20Park&_ext=CjIKBQgEEOIBCgQIBRADCgQIBhASCgQIChABCgQIUhAHCgQIVRAOCgQIWRABCgUIpAEQARIkKSr9KfrolzxAMTzrZLohVlTAOd7GC443mDxAQVKfP8gNVlTA&t=m
    • Focus: Open Water Speed Work
    • Note: Please bring buoy, paddles and fins.
• Saturday – Bike / Run
  • 6:00 am – Early Start (Must have lights, we will meet the team at 7:00 am ) Ironman Training – 4 hours
  • 7:00 am – UCF Research Parkway – 2 – 3 hours
    • Run after bike: 30 – 40 min
    • Please bring enough nutrition and hydration.
• Sunday – Run
  • 7:00 am – Baldwin Park
  • Duration: 1 – 2 hours all based up race distance.

Week of April 3 – 10, 2022

Hello team,

I’m so proud of all of you! You all did an amazing job. Unfortunately, at times the end result we want is not the outcome we planned for; however, we get up and keep on fitting and training to get better.

Congratulations to all of the athletes who got ready for the starting line and those who finished.

Congrats to everyone who competed in Alpha Tri! Here’s the accomplishments, hope I’m not leaving anyone out!

• Sprint
  • First Race Completed:
    • Ren Williams
    • Jose Mercado
  • 1st in Age Group and 3rd Overall Women:
    • Wynne McFarlin
  • 1st in Age Group:
    • Joshua Williams
  • 1st in Athena Women:
    • Alison Wiland
• Olympic
  • 2nd in Age Group:
    • Michelle Hill
  • 1st in Age Group:
    • Carol Walker
  • 2nd in Age Group:
    • Pat Smith
  • 1st in Clydesdale:
    • Jeff Miester
  • 70.3
    • 2nd in Age Group:
      • Maryory Calixto
    • 2nd in Age Group:
      • Sara Haugh
    • 5th in Age Group:
      • Justin Goodman
• Oceanside 7o.3
  • Haley Mc.
  • Kate P.
  • Craig V.
  • Jan
• 70.3 Texas
  • Carlos
  • Jennifer
• Disney Tower of Terror
  • Andres
  • Jojo
  • John W
  • Alison

Quick note: We all have good days and bad days! Bad days need to happen so you can work harder and embrace the good days when they happen. “

Schedule

Keep up the good work everyone and I’ll see you tomorrow!

Hector L Torres

USA Triathlon  Coach Lv 3

USA Cycling Coach Lv 2

USA Track and Field Lv 1

USA Swimming Lv 1 

USA Weightlifting  Coach Lv 1, MS and MA

Tri Peak Athlete / CFL Tri Club – Head Coach

Special Olympics Triathlon Team – Head Coach

321-443-0073

Crush this weekend!

Hello team,

We have many athletes racing this weekend. Please go into this race…. Fearless! You have done the training and you have been working hard. You only need to do is perform at your best!

Get there early and prepare you transition area. below leaving transition go over your strategy of how you are going to set up! Make sure you have all of your nutrition planned out.

Get to the swim start and warm up at least ten min prior to the national anthem. Practice on sighting and do some pick ups.

Line up in your coral and when the gun goes off….

UNLEASH THE WARRIOR WITHIN!

Be smart and attack each part of the race with an action plan! If you are doing a…..

• Sprint: don’t hold back… I’ve taken you through harder workouts. So push!
• Olympic: push but don’t burn out… this is not your “A” race so hold a steady state hard effort.
• Half: practice with your nutrition and fuel the body!

Can’t wait to hear how you all do!

Friday- Bad weather

I imagine you are waking up and seeing the rain. Lucky’s lake won’t be a good idea. Please do the following swim workout:

Swim

Warm up:

300 Free

200 kick with fins

200 kick side to side / switch every six kicks

200 free with fins – focus on your extension

300 Free without fins

Main Set:

(All efforts at 85% or race pace effort unless specified otherwise!

6 x 100 free with paddles and no buoy with 15 sec recovery (focus on your hand entry and catch)

100 Free EASY

5 x 100 free without paddles with buoy with 15 sec recovery (in the earlier set you focused on the hand entry with catch. Now that you have then me with the paddles… take your time to focus on creating the same power )

100 Free easy

4 x 100 free with fins and paddles with 15 sec recovery ( Please focus entry and catch) by doing so, you will be able to glide much more… effortless

Cool down: 200 choice

Bike- Optional

Easy ride at zone 1 – zone 2. Flush it out! Keep your cadence between 85 – 90 rpm

Good luck to all of the athletes racing this weekend!

Week of March 28 – April 2, 2022

Hello Team,

Can you believe how fast time is going by! Before you know it, race day is around the corner.

Races

• Oceanside 70.3 – Race Week
• Galveston 70.3 – Race Week
• St. Anthony’s Triathlon – Olympic – May 1
• Gulf Coast 70.3 – May 7
• Ironman WC – May 7
• USA Special Olympic Games – June 5
• Elsinore 70.3 – June 25

Schedule

Enclosed you will find the schedule for this week:

Join The Club

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

If you have any questions, please do not hesitate to contact me.

Hector L Torres

USA Triathlon  Coach Lv 3

USA Cycling Coach Lv 2

USA Track and Field Lv 1

USA Swimming Lv 1 

USA Weightlifting Coach Lv 2, MS and MA

Tri Peak Athlete / CFL Tri Club – Head Coach

Special Olympics Triathlon Team – Head Coach

321-443-0073