Monthly Archives: September 2017

Coach's Corner

Thursday – Long Run

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Hello Team,

Tomorrow we are going to be doing our long run! We will meet at the downtown YMCA at 4:50 am to start at 5 am sharp. Here is the workout for tomorrow:

Warm up:
15 min at an easy pace with a high cadence
4 x 1 min at 5k pace with 2 min jog recovery
3 min at a faster pace than your previous warm up.
Total Warm up: 30 min

Main Set:
5 x

10 min at your Tempo Pace / 30 sec walk / 4:30 jog

10 min at your long run pace / endurance

Cool Down:
5 min at Z1 (Walk if you need to)

Coach's Corner

Week Update – Sept 25 – Oct 1, 2017

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Hello team,

I hope you are all doing well. Congratulations to all of the athletes who raced this weekend:

  • August 70.3
    • Joel Diaz
    • Lori Campbell
    • David Lang
    •  Beth Techanaur
    • Illeana
  • Chattanooga 140.6
    • Elise Hawkins
    • Ashley Paulson
    • Jerome Bareth
    • Tom Green

Monday – Swim

  • Warm up:
    • 300 Free
    • 200 kick with board
  • Main Set:
    • 400 Pull with buoy and paddles
    • 300 Free
    • 200 Pull with buoy and paddles
    • 100 Free
    • 400 Pull with buoy and paddles
    • 300 Free
    • 200 Pull with buoy and paddles
    • 100 Free
    • 300 Pull with buoy and paddles
    • 200 Free
    • 100 Pull with buoy and paddles
    • 200 Free
    • 100 Pull with buoy and paddles
  • Cool Down
    • 100 choice
Coach's Corner

Saturday – Bike/Run

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Hello Team,

I hope you are all doing well. Enclosed you will find the breakdown for this weekend. There is still a lot of debris on the road and lights are still out! I won’t feel that safe for all of you.

Saturday

  • Tri Peak Athelte, LLC
  • 5:00 am
  • Indoor Bike Trainer Session
  • Duration: 3 hours
  • Run After Bike: 30 min

Sunday

  • Clay Road
  • 6:00 am
  • 10 miles
  • Duration: 90 min
Coach's Corner

Help Puerto Rico!

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Hello team,

Puerto Rico needs our help! Please donate none perishable items such as food in a can, batteries, water, clothing …. whatever you have extra!

Donate at Tri Peak Athlete, LLC

Address: 617 Virginia Dr, Orlando, Florida this Saturday from 9 am – 12n

Please forward the message to anyone you may know that can help!

Coach's Corner

Friday – Swim

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Enclosed you will find the swim workout for Friday Morning at the Aquatic Center at 5:30 am.

Warm up:

  • Advanced: 1000 free Swim
  • Intermediate: 750 Free Swim
  • Beginner: 3 x 150 free swim

Main Set A:
Advanced:

  • 8 x 150 Pull Desc 1 – 8 with 20 sec RI
  • 8 x 100 Pul Desc 1 – 8 with 15 sec RI
  • 8 x 50 Pul Desc 1 – 8 with 10 sec RI
  • Note: On Number 4 and 5 on each set, please do the set with one paddle on one hand and a fin on the opposite leg. Focus on streamlined and being efficient.

Intermediate:

  • 5 x 150 Pull Desc 1 – 8 with 20 sec RI
  •  5 x 100 Pul Desc 1 – 8 with 15 sec RI
  • 5 x 50 Pul Desc 1 – 8 with 10 sec RI

Beginner:

  • 3 x 150 Pull Desc 1 – 8 with 20 sec RI
  • 3 x 100 Pul Desc 1 – 8 with 15 sec RI
  • 3 x 50 Pul Desc 1 – 8 with 10 sec RI

Cool Down: 100 easy

Coach's Corner

Thursday – Run

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Speed work

Warm up:

10 min easy – gradually build your pace

4 x 15 sec accelerators with 45 sec jog recovery and/or drills

Total Warm up: 15 min

Main Set:

8 x 1k as

1 – 3 at 10k pace with 2 min walk recovery (last 30 sec start jogging)

4 – 5 at 10k pace with 4 min walk recovery (Last 30 sec start jogging)

6 – 8 at 10k pace with 2 min walk recovery (last 30 sec start jogging)

Cool down: 5 min easy… however, include 4 x 20 sec pick ups with 20 sec jog recovery

Coach's Corner

Weekend Updated – Hurrican Irma Repair

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Hello Team,

Due to the Hurrican Irma debry, it is still not safe to go biking outside. I will be hosting a bike trainer session out of my office at 4 am for four hours and a 30 min run out of my office. The first 11 people to confirm will get a slot. You will need to bring your own water, your nutrition, arrive on time and stay for the whole thing. Please text me at 321-443-0073. 

Thanks,

Hector L Torres