Rest and Recovery by Coach Torres

During this pandemic, our outlet to cope can be going for a run, hitting the gym, keeping ourselves active, and registering for every single virtual race that pops in our email. We are excited we are doing all these races; however, our body doesn’t perform at the level we want. You might be asking yourself, 

“What is happening? I need to work out more and hit the weights and run more!”

Hardcore Triathlete

Take a step back and ask yourself when was the last time you took time off and listened to your Coach. 

You might be overdoing it and not allowing your body to heal and repair itself. As athletes, we know the importance of training for optimal performance and development! However, we forget that rest and recovery are an essential aspect of the training program as it allows your body to repair and strengthen itself in between sessions. 

As Triathletes or Multisport athletes, we have four disciplines: swimming, biking, running, and strength training. Following a periodized training program will help you achieve your goals and find the balance that you need. After exercising a muscle group, let it rest for one to two days. Also, you must implement the following during your recovery: 

  1. Sleep: Get enough quality sleep. Five hours are not going to cut it! Go to sleep early and get at least 7 – 10 hours. You will function better. 
  2. Stretch: How stiff are you? How much time do you spend stretching after your session? Start implementing dynamic stretches before training and spend time with the foam roller after your session. You are not made out of Iron! You will break. So, stop being stubborn and bond with the roller. 
  3. Nutrition: Food is fuel! How do you plan to perform when you are consuming unhealthy foods and don’t have a balanced diet? Do you put water in your car as gasoline? You put gas! Therefore, start making wise choices in what you put in your mouth. Especially during the holidays!
  4. Hydrate: 70% of your body is water! How much water are you drinking? At least 2 liters of water per day. Look at your urine? What color is it? Is it dark yellow and brown… you better start drinking!

If you follow these tips, this gives your muscles a chance to repair and heal. Especially during December, take the time to reach out to a Coach and plan your 2021 race schedule. Take small steps, and you will be able to achieve your goal! Hopefully, races will be up and running again!

If you have any questions, shoot me a text or email!

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC

617 Virginia Dr. Orlando, FL 32803

Work: 321-247-5768

Cell: 321-443-0073

Week of Dec 7 – 13, 2020


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

OUC Half

  • Luis Ortiz – 4th Overall
  • Donald Mc – 2nd Age Group
  • Dan G
  • Jennifer S.
  • Carlos M
  • Victoria L
  • Justin B

Daytona Sprint / Duathlon / Half

  • Jojo
  • Andre
  • David B.
  • Gianna
  • Dan G
  • Chris
  • Kyle
  • Hayley
  • MariAngel
  • Linda F
  • Adrianne
  • Kennet
  • Drew
  • Juan B.
  • Simone
  • Abigail
  • Jonathan S.
  • Jennifer S
  • Carlos M


Enclosed you will find the schedule for this week:

Bike Focus Bock – Week 1

Monday6:30 AMSwimWorkout will be posted
Tuesday5:30 AMBike TrainerVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
Wednesday6:00 AMTrack WorkoutHoward Track Middle School – Downtown OrlandoSpeed Work
Thursday5:30 AMBike TrainerVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
Friday6:30 AMSwimWorkout will be posted
Saturday7:00 AMOutdoor RideAdvanced Cycle: Lee Vista and 436Duration: 2 hours
Sunday7:00 AMOutdoor RunBaldwin ParkDuration: 90 min

Keep up the good work! If you have any questions, please do not hesitate to contact me.

Coach Torres