Week of January 15 – 22, 2023

Hello Team,

It was great seeing everyone yesterday at the kick off meeting. What a great turn out. This is a great way to start the year.

Congratulations to all of the awards winner! Your hard work and dedication has paid off!

Award Winners

Rookie of the Year – Kaitlyn Dawson

Most Spirited of the Athlete of the Year – Jan McDonald

Most Improved Athlete of the Year – Danny Jaca

Most Dedicated Athlete of the Year – Juan Jimenez

Defying Gravity Award – Chad Vanscoter

Defying Gravity Award – Victoria Decker

Training Peaks Account

If you currently have a TrainingPeaks account you can create one or sync it with the coach. You have two ways you can do this, follow this link: 

https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

Or go under settings on your desktop (you can’t do this from the app) and add me as your coach on training peaks with my email: htorres@cfltriclub.com

Tracking Devises: 

Depends on what device you have, enclosed you will find the instructions on how to sync your Garmin Watch or your AppleWatch with Trainingpeaks. 

Sync Garmin Connect with Trainingpeaks: 

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

Connect Apple Health with TrainingPeaks

1. Open the TrainingPeaks athlete app.
2. Enter your login credentials.
3. Click more.
4. Click settings.
5. Click “Connect Health App”
6. Click “turn all categories on”
7. Click allow in the top right corner.
8. If successful, ‘Connected’ will appear under the health app.

Weekly Schedule

MLK Lake Louisa Ride

As tomorrow is a holiday, many of you will have the day off. Jen will be leading a group ride out of Lake Louisa at 1 pm. Please arrive at 20 – 30 min prior to start time. . If you are new to the club, I will prefer you wait till Saturday for a group ride.

Monday – Swim

Warm up 

200 free

200 kick side to side (6 kicks / 3 strokes/ 6 kicks 3 strokes) with fins

6 x 50 build (gradually build your pace)  with 15 seconds recovery

6 x 50 as 25 freestyle /25 backstroke at 85% of your effort with 20 seconds recovery

Main set

10 x 50 with paddles no buoy at 85% with 30 seconds recovery

200 choice

6 x 50 with paddles no buoy at 85% with 30 seconds recovery

200 kick with fins and board

5 x 25 at 95% with 5 press outs with 1 min recovery 

100 choice

4 x  100s at 85% with fins  and paddles with 20 seconds recovery

Call down 100 choice

I will see you all this week. If you have any questions, please do not hesitate to contact me.

Get in Touch

1700 S. Bumby Ave Orlando, FL 32806
(321)443-0073

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2023 CFL Tri Club Kick Off Meeting – Tomorrow and weekend schedule

Hello team

I hope you are all doing well. Keep yourself warm because this week it is going to be very cold enclosed. You will find the schedule for this weekend.

Flat Repair Clinic – Free

Gallo Cycles has been a new addition to the CFL Tri Club and Tri peak Athelte tribe. His repair shop is located at 1700 S. Bumby Ave., Orlando, FL 32806. His number is (407) 881-1496‬. We are going to be having a Flat Repair Clinic on Saturday, January 14 at 2:30 pmafter the kick off meeting

Join the Central Florida Tri Club for their annual kick off meeting. We will be discussing the plans for the following year, strategies for upcoming races and training plans. We will also be discussing the discounts that we will get from our sponsors. Can’t wait to see you there!

Date: January 14, 2023

Time: 1 pm

Location: Tri Peak Athlete – 1700 S Bumby Ave, Orlando Fl 32806

Skip the line and pay the annual dues:

https://endurancecui.active.com/new/events/84187431/select-race?e4p=5b093e59-9292-4d6a-a96a-cc99229d700e&e4ts=1673647649&e4q=85ce7fa1-e4e5-470c-955e-700ce4d1f392&e4c=active&e4e=snawe00000000&e4h=1caddfeb3780be4912c6f6a3c6401f71&regnow=awe-regnow&e4rt=Safetynet&error=login_required&state=b667cab6-7795-4dd3-84e9-cb270c0e6ec2&_p=676868643959641

Schedule

Ready to take it to the next level!

Saturday

• Time: 6 am
  • Bike trainer and virtual session
  • Location: 1700 S Bumby Ave, Orlando Fl 32829
  • Zoom ID: https://us02web.zoom.us/j/86805621340 to start or join a scheduled Zoom meeting
  • Duration: 90 min – 2 hours
• Time: 1 pm
  • CFL Tri Club Kick Off Meeting
  • Duration: 90 min
  • Location: 1700 S Bumby Ave. Orlando, Fl 32806
• 2:30 pm
  • Bike: Flat Repair Clinic – Free
  • Location: 1700 S Bumby Ave. Orlando, FL 32806

Sunday

• Time: 7 am
• Sport: Run
• Duration: 60 – 80 min
• Location: Tri Peak Athlete – 1700 S Bumby Ave. , Orlando, Fl 32806

Week of January 9 – 15, 2023

Hello Team,

I hope you all a great week of training this past week. Congratulations to Kaitlyn for running the Disney Marathon and doing a PR at the Disney Marathon.

Flat Repair Clinic – Free

Gallo Cycles has been a new addition to the CFL Tri Club and Tri peak Athelte tribe. His repair shop is located at 1700 S. Bumby Ave., Orlando, FL 32806. His number is (407) 881-1496‬. We are going to be having a Flat Repair Clinic on Saturday, January 14 at 2:30 pm after the kick off meeting.

Weekly Schedule

2023 CFL Tri Club Kick OFF MEETING

Date: Saturday, January 14, 2023

Time: 1 pm

Location: 1700 S. Bumby Ave. Orlando, FL 32806

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

Coach Torres

Weekend Update – January 7 – 8, 2023 Revision

Cold weather

Hello team,

It’s going to be chilly tomorrow. We are going to provide two options:

• Option 1:
  • 6 am
  • Bike trainer session / zoom
  • Duration: 90 – 120 min
  • Location: Tri Peak Athlete
  • Coach Torres
• Option 2:
  • 9:00 am
  • Outdoor bike
  • Duration: 2 hr
  • Location: Lake Louisa
  • Coach Michelle

Sunday schedule will remain the same.

• Sunday
  • Outdoor run
  • Duration: 80 min
  • Location: Tri Peak Athlete
  • Coach Torres

Wednesday – Revision

Time: 6 am

Workout: Speed Run and Walk Workout

Note: All levels welcome

Location: Lake Eola

Pain is weakness leaving the body!

Week of January 2 – 8, 2023

Establishing goals for 2023!

Establishing goals in the beginning of the year is also a great starting point. However, we need to plan on how we are going to make these goals happen. At times, we see our goals so far away that we diminish the value of training during the offseason and building a strong base in the first phase of the season. Those who leave everything for the last minute and expect miracles to happen on race day… this will lead to many injuries and bad experiences. 

Whatever your goal is …. We must have a due date become a debt collector within ourselves. You made a commitment to yourself! Therefore, set date, set your goals and lets get to work. 

I will have certain slots available to go over goals and strategize.a plan to make this happen. As your coach, I will hold you accountable. Let’s make 2023 a year to be remembered.

New Schedule!

2023 CFL Tri Club Kick Off Meeting – Bring a friend!

https://cfltriclub.wordpress.com/2022/12/28/2023-cfl-tri-club-kick-off-meeting-save-the-date/

Swim – Technique

Warm up:
200 yds free/200 yds pull/200yds kick/ 200 yds free

Main set:

3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300

2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI

3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300

2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI

Cool down: 400 yds free

Happy New Year – Sunday – Run & Walk Workout

Hello team,

This Sunday we are going to start meeting out of Tri Peak Athlete at 7 am for your Sunday routine. We are going to be offering a walk workout and a run workout as week. We are going to be catering to all individuals. You can bring your dog if you want to do the walk workout as well.

Walk workout:

• 45 min

Run workout:

• Beginner Base Building Week 1 – 1 hour workout
• Intermediate / Advanced Base Building Week 1 – 1:20 hour workout

Keep up the good work.

Gallo Cycles Bike Repair

If you need your bike to be repaired, please contact Javier Rivera at Gallo Cycles at +1 (407) 881-1496 .

https://instagram.com/gallocyles?igshid=YmMyMTA2M2Y=

Weekend Revision – 12/29/222

Revised

Friday – 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

2023 CFL Tri Club Kick Off Meeting – Save The Date

Join the Central Florida Tri Club for their annual kick off meeting. We will be discussing the plans for the following year, strategies for upcoming races and training plans. We will also be discussing the discounts that we will get from our sponsors. Can’t wait to see you there!

Date: January 14, 2023

Time: 1 pm

Location: Tri Peak Athlete – 1700 S Bumby Ave, Orlando Fl 32806

For more information contact Coach Torres at 321-443-0073