2023 CFL Tri Club – Membership Dues

Hello team,

Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon Coaches with more than 20 years of experience to help you achieve your goals. Coached sessions held 7 days a week.

The annual fee it’s per calendar year.

Annual Price: 

  • January 1 – 31 – $160
  • Feb 1 – Dec 31 – $200

Lock in your price up before it goes up!

Register Today!

Link: https://www.active.com/orlando-fl/triathlon/camps/2023-cfl-tri-club-annual-dues-2022

No Refunds

  • Daily training, including swimming, running & biking coached by our USA Triathlon, USA Cycling, USA Swimming and USA Track and Field Coaches
  • Access to our free Certified Elite and Professional Coaches
  • Ability to make a difference as a Board of Director
  • Local and National USAT Representation and updates
  • Liability Insurance
  • Blast e-mail updates
  • Club Night Socials – last Thursday (Monthly Social)
  • Raffles at every meeting, including race entries and give-aways
  • Exclusive opportunities to register early for premier races
  • Exclusive opportunities to win slots at races
  • Quarterly victory parties
  • An Awesome Annual Party to honor members who Go the distance!
  • Christmas Party – Support at local and remote Ironman races – Unique volunteer opportunities within the triathlon industry – Meet friends and have experiences you?ll treasure for life!

Week of March 13 – 19, 2023

Hello Team,

Congratulations to all of the athletes who raced this past weekend!

Schedule

Enclosed you will find the schedule for this week:

Run Clinic Registration link: https://www.eventbrite.com/e/569843807167

Thursday St Patricks Social – 6:30 pm

Time: 6:30 pm

Location: A La Carte – 609 Irvington Ave, Orlando, FL 32803

Keep up the good work everyone and I will see you all on Tuesday morning!

Coach Torres

Weekend Update: March 10 – 12, 2023

Hello Team,

I hope you are all having a good day. There are a few athletes racing at the Great Floridian in Clermont and Clash Endurance in Miami.

Enclosed you will find the weekend schedule:

Saturday

  • Arrival Time: 7:30 am
  • Start Time: 8 am
  • Location: MIMS Coast to Coas Ride
  • Coach: Jeff Meister
  • Duration: 2 – 3 hours bike / followed by a 20 min run

Sunday

  • Arrival Time: 6:50 am
  • Start Time: 7 am
  • Location: Baldwin Park
  • Team Lead: Don DeBeaux
  • Duration: 90 – 100 min

2024 Tri Training Cruise – Feb 2 – 5, 2024

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches! 

What do you get: 

  • Welcome Reception
  • Goodie Bag
  • Nutrition Samples
  • Daily Training Sessions and Activities
  • Lectures by our Level 3 Triathlon Coach
  • Team Building Activities

Cost: 

Event Fee: There is a 250 event fee per cabin that is not refundable based on double occupancy. 

There is $200 is refundable up until final payment date, which is Nov. 13th. The event fee deposit is not refundable. 

Here is the penalty schedule:

  • 50% Penalty    74 to 51 days prior to sailing
  • 75% Penalty     60 to 31 days prior to sailing
  • 100% Penalty    30 days or less prior to sailing.

Future Cruise Credit

If someone has a Future Cruise Credit (excluding a NEXT booking prepayment), it can be applied to a booking within your group.

To Book Your Room Contact Us at 321-443-0073

Coach Hector L Torres

1700 S. Bumby Ave.
Orlando, FL 32806
USA

Monday – Swim

Developing endurance through swimming is a great way to build strength and resilience. Challenge yourself to push through your limits and face the water with courage!

Warm up:

  • 200 Free
  • 200 kick
  • 200 backstroke
  • 200 kick
  • 200 Free

Main Set:

  • 1 x 400 with 20 sec RI
    • 2 x 200 with 15 sec RI
    • 1 x 400 with 20 sec RI
    • 2 x 200 Negative Split at 15 sec RI
  • 1 x 400 pull with buoy and paddles
  • Bonus Round:
    • 6 x 150 as 50 free / 50 kick / 50 free with 15 sec recovery

Cool Down:

  • 200 choice

Running Clinic – March 18, 2023 at 11:00 am

Having proper form while running is essential to improving efficiency and performance. With the correct form, a runner can use less energy to cover the same distance than with improper form, leading to improved endurance, speed, and overall performance. Additionally, using correct form helps the runner avoid injuries by ensuring that all muscles are being engaged properly. These are some top tips to correct your running form.

For more advice on improving your running form and energy expenditure, join us on our next run clinic. With our help, you can take your performance to the next level! 

Date: March 18, 2023

Time: 11 am – 12:30 pm 

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

Register at: https://www.eventbrite.com/e/run-clinic-running-efficiency-tickets-569843807167

Weekly Update – March 6 – 12, 2023

Recovery Week

Hello Team,

Congratulations to all of the athlete who raced this past weekend! I am very proud of you!


Recovery Week

Photo by Acharaporn Kamornboonyarush on Pexels.com

Recovery week during triathlon training is an essential part of any training program. Scheduling regular recovery weeks helps athletes avoid burnout, fatigue, and potential injury due to overtraining. Recovery weeks are a great opportunity to step back, rest, and recharge both mentally and physically before starting a new block of training. Read the article at: https://tripeakathlete.wordpress.com/2023/03/05/reclaim-your-energy-the-benefits-of-recovery-week-during-triathlon-training/


Schedule – March 6 – 12, 2023


Join The Club

Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

How to join: https://cfltriclub.wordpress.com/join-the-club/


2024 Tri Training Cruise – Book Today

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!  For more info visit: https://cfltriclub.wordpress.com/events-list/calendar/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/

Weekend Update – March 4 – 5, 2023

Hello Team,

Please review the schedule below:

For Saturday, please arrive 30 min prior and we will meet at the tent.

Breakfast Race Morning

You have trained your body for several weeks to get you ready for this day, race day! Now, what should you eat before going to the race? These are some suggestions that we can implement during your training; especially, before your long runs so when Race Day comes you know your how your body is going to react to your morning fuel. Read the rest of the article at: https://tripeakathlete.wordpress.com/2023/03/03/start-your-race-right-the-best-pre-race-breakfast-ideas-for-runners/

Join The Club

Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

How to join: https://cfltriclub.wordpress.com/join-the-club/

2024 Tri Training Cruise – Book Today

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!  For more info visit: https://cfltriclub.wordpress.com/events-list/calendar/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/

Week of February 27 – March 5, 2023

Hello Team,

What an amazing weekend. We kicked off our 1st Special Olympic Triathlon Clinic at Lake Louisa. It was a huge success.

I am very proud of everyone’s hard work and dedication. It is paying off.

Best Damn Race – Lake Eola

This weekend is the BDR in Orlando. I am very excited to see all of you race this weekend. Our tent is going be set up at lake Eola somewhere in the North Lawn near the Eola House or in the Farmer’s Market Circle. Please arrive arrive at 6:45 am for a group pic. If you haven’t signed up, you can still sign up at: https://orlando.bestdamnrace.com

Schedule

Passive Heat Acclimatization

Photo by Bruno Scramgnon on Pexels.com

As we are getting ready for a hot race it is very important to get heat acclimatized. Therefore, I recommend a passive heat acclimatization. This is a process of gradually and naturally allowing the body to adjust to warmer temperatures. It involves staying outdoors in hot weather or sitting in a sauna for a period of time. Initially, the body may feel uncomfortable in the heat and sweat profusely as it attempts to cool itself down, but over time, the body becomes accustomed to hot weather and is better able to regulate its temperature.

This process can help reduce symptoms of heat illness such as cramping and dehydration. Additionally, passive heat acclimatization can help improve endurance and performance in hot weather. Some strategies for passive heat acclimatization include spending increased amounts of time outdoors, wearing fewer layers of clothing when outside, and avoiding physical activity during the hottest part of the day. It is very important to hydrate and take some electrolytes during this process. Start off with 10 min and then gradually build to 20 min. With regular practice and patience, passive heat acclimatization can help individuals become more comfortable in high temperatures.

References

1. “Heat Acclimatization.” Centers for Disease Control and Prevention, US Department of Health and Human Services, 24 Oct. 2019, http://www.cdc.gov/niosh/topics/heatstress/acclimatization.html

2. Kravitz, Len. “How to Acclimatize to Hot Weather.” Verywell Fit, Dotdash, 5 May 2020, http://www.verywellfit.com/accustoming-to-hot-weather-2911174.

3. “Heat Acclimatization: How Your Body Adapts to the Heat – Physician’s Choice Wellness and Weight Loss.” Physician’s Choice Wellness and Weight Loss, 2 Mar. 2020, http://www.physicianschoiceweightloss.com/blog/heat-acclimatization/.

4. Thompson, Pippa. “Heat Acclimatization: The Benefits of Adapting to the Heat.” American College of Sports Medicine, 10 July 2017, http://www.acsm.org/blogs/public-health-science/heat-acclimatization-the-benefits-adapting-to-heat.

Monday – Swim

Photo by Pixabay on Pexels.com
  • Warm up:
    • 500 yards 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

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

Friday – Swim (Speed Work)

Warm up:

  • 200 free
  • 200 kick
  • 200 pull
  • 4 x 50 build with 15 sec recovery

Drill set:

  • 8 x 50 drill with 20 sec recovery
    • Odd – Single Right Arm Drill
    • Evens – Single Left Arm Drill
      • Note: You can use fins.

Main Set:

  • 6 x 150 as 100 moderate / 50 sprint with 20 sec recovery
  • 200 Choice
  • 100 kick
  • 4 x 150 as 100 moderate / 50 sprint with 20 sec recovery
  • 200 kick
  • 100 choice
  • 2 x 150 as 100 moderate / 50 sprint with 20 sec recovery
  • 200 back stroke
  • 100 kick
  • 300 For Time

Cool Down:

200 choice

Keep on Swimming!

Weekend Update – Feb 24 – 26, 2023

Hello Team,

Enclosed you will find the update for this weekend:

Friday

  • Sport: Swim with the Coach
  • Time: 6:15 am
  • Duration: 90 min
  • Location: Esporta – East Colonial
  • What to Bring:
    • Goggles
    • Fins
    • Buoy
    • Paddles
    • Kick board
    • Snorkel
    • Baby Shampoo for your goggles.

Saturday

  • Sport: Bike / Run
  • Time: 8 am
  • Duration: 2 hours -3 hours Bike / 30 min Run
  • Location: Lake Louisa State Park
  • Note: Please be advised that there will be a Special Olympic Clinic going on at the same time. I will send you guys off for your ride, but I will be coaching the Clinic.

Sunday

  • Sport: Run
  • Time: 7 am
  • Duration: 80 – 90 min
  • Location: Tri Peak Athlete
  • Note: Please arrive on time. We will be doing a warm up at the studio and then start the run.

  • Sport: Open Water Swim
  • Arrival Time: 9:30 am
  • Start Time: 10 am
  • Duration: 1 hour
  • Location: Wynne McFarlins Home – 4600 Oak Cove Ln, Orlando FL 32806
  • Note: The water will be cold; therefore, make sure you bring a wetsuit.

Keep up the good work!

Chamois Butter – Cycling!

Chamois butter cycling? Yep, you heard it right! This cycling wonder has been around for centuries – used by cycling professionals and enthusiasts alike to keep their nether-regions comfy on long rides.

Chamois butter is a special cycling cream that keeps your saddle area from feeling like sandpaper after hours of riding. Made from natural ingredients such as shea butter, cocoa butter and beeswax, chamois butter helps protect the delicate skin in this area while providing improved comfort and reducing friction during cycling.

So if you’re an avid cyclist looking for a way to stay comfortable in the saddle, give chamois butter cycling a try! It may just be the cycling aid you’ve been looking for. You may even find yourself cycling faster and further than you ever thought possible!

So get your cycling gear ready, grab some chamois butter and hit the roads. Your nether-regions will thank you! Visit our sponsor Zealios and use our discount code!

Happy cycling!

Succeed!