Week of March 1 – 7, 2021

Can’t Wait

Hello Team,

I hope you are all doing well. It is Recovery Week! So exciting!

Enclosed you will find the following items:

• How to Join the Club
• Weekly Schedule
• Swimming Essential Items
• Swim Workout

How To Join the Club

Follow this link to Join the Club. Link: https://cfltriclub.wordpress.com/about/join-the-club/

Weekly Schedule

Please be advised that on the weekend meet up rides, we will arrive at 7 am and depart 15 min after. This will allow people to arrive and get ready. For you to ride with the club, you must join the club. In addition, the uniform store will be up by Wednesday.

	Time	Workout	Location	Note
Monday	On your own	Swim	Workout will be posted
Tuesday	5:30 AM	Bike Trainer – Build	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
	4 PM	Special Olympics – Run	Blue Jacket Park	Speed Work
Wednesday	6:00 AM	Track Workout	Howard Track Middle School – Downtown Orlando	Speed Work
	12n	Bike Trainer – Tempo	Virtual	Zoom ID:  868 0562 1340
Thursday	5:30 AM	Bike Trainer – Endurance	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
	4 PM	Special Olympics – Conditioning	Tri Peak Athlete
Friday	On your own	Swim	Workout will be posted
Saturday	Arrive at 7:00 am Leave at 7:15 am	Bike / Run	Lake Minneola	Duration: 2 – 3 hours / 20 min run
Sunday	Arrive at 7:00 am Leave at 7:15 am	Baldwin Park	Fountain at Baldwin Park	7 – 12 mile run
	11 AM	Bike – Recovery Ride	Advanced Cycle / Lee Vista / 436	Duration: 75 min

Swimming Essential Items

Paddles: https://www.amazon.com/TYR-999LVC2S-Catalyst-Training-Paddles/dp/B00DLOUBQK/ref=sr_1_3?dchild=1&keywords=tyr+catalyst+paddles&qid=1614540033&sr=8-3

Pull Buoy: https://www.amazon.com/Sunlite-Sports-5-Layer-Pull-Float/dp/B07VXXSQ2C/ref=sr_1_1_sspa?dchild=1&keywords=tyr+pull+buoy&qid=1614540522&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyWVpONDNRSEoxOEk1JmVuY3J5cHRlZElkPUEwNjI3ODAyMTA3TktOTUw5R1RTRiZlbmNyeXB0ZWRBZElkPUEwNzI3MTM1SFdGMFZRWkxaNDgmd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

Fins: https://www.amazon.com/TYR-Stryker-Silicone-Swimming-Equipment/dp/B07BQWNQLL/ref=sr_1_2?Sdchild=1&keywords=tyr+fins&qid=1614540550&sr=8-2

Snorkle: https://www.amazon.com/Michael-Phelps-Focus-Snorkel-Black/dp/B00RTMBVB4/ref=sr_1_3?crid=3UORQK15TRHKV&dchild=1&keywords=michael+phelps+snorkel&qid=1614540592&sprefix=Michael+%2Caps%2C201&sr=8-3

Bands: https://www.amazon.com/FOOING-Resistance-Professional-Freestyle-Blue-40lb/dp/B086YN5GR9/ref=sr_1_8?crid=15X4DVPANCF6M&dchild=1&keywords=swim+resistance+bands&qid=1614540634&sprefix=swim+resi%2Caps%2C184&sr=8-8

Swim Workout – Recovery

Warm up:
5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
Main Set:
– 5 x 200 free easy with 10 sec RI
Cool Down:
3 x 100 as Free/Pull/Free all with 10 sec RI

Great News – CYCLING Jersey!

Hello Team,

I wanted to share with you the new look of the cycling jersey for the team. You will be able to order soon. The store will be up by Wednesday!

Enclosed you will find a glimpse of the top:

Weekend Training

Enclosed you will find the schedule for this week:

Saturday

• Meet time: 7 am
• Roll out time: 7:15 am
• Location: Lake Ava Park, Haines City
• Duration: 2 – 3 hours (56 miles)

Sunday

• Meet time: 7 am
• Roll out time: 7:15 am
• Location: Baldwin Park, Fountain
• Duration: 8 – 12 mi

Week of Feb 22 – 28, 2021

Good morning team,

I hope you all had a good weekend.

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 USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

Join Today! Click Here

Weekly Schedule

Swim Workout

Warm up:

• 200 Free
• 4 x 50 Scull /Swim with 15 sec recovery 
• 4 x 75 Build with 15 sec recovery 

Main Set:

• 4 x 200 Pull with 15 sec recovery 
• – Get out of the water after each 200 and give me 20 Lat Pulls with the tubing – 
• 1 min bonus rest
• 4 x 100 (Race Pace + :15 sec) SI

– Swim each100 2-5 sec, faster than race pace

Cool Down: 600 (100 Swim, 100 Kick)

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

Coach Torres

htorres@cfltriclub.com

3214430073

Tri Peak Athlete / CFL Tri Club

617 Virginia Dr.

Orlando, FL 32803

USA

Weekend Update – Feb 20-21, 2021

Enclosed you will find the schedule for this week:

I will see you guys in the morning. Bring warm clothes!

Wednesday – Bike Session

When: Wednesdays

Time : 12 n

Duration: 45 min

Zoom ID Click https://us02web.zoom.us/j/86805621340 to join a Zoom meeting

ID Triathlon Team Florida – We need your help!

My name is Hector Torres. I am the Head Coach with Tri Peak Athlete and the Central Florida Tri Club. Since 2018, I have been working with Intellectual Disable Athletes on developing them into the Triathlon sport within Florida. Since we have began, it has grown tremendously! The program started with four athletes and now we have 16 athletes. Our goal is to have at least 40 athletes on the starting line on the USA Games in 2022 held here in Orlando, FL. From these games, we will select the team that will represent us at the 2023 games in Berlin, Germany!

Chris Nikic, was one of the first group.  One of his greatest accomplishments was completing Ironman Florida.  #anythingispossible

With small steps we are changing the world and allowing the athletes with Intellectual Disabilities to be included in every sport! #inclusion 

We know that the triathlon sport is very expensive; therefore, I need your help! I am collecting wetsuits, bikes, bike trainers and sneakers for these athletes. If you will like to donate and help this cause, I will greatly appreciate it! 

You can donate them at:

Tri Peak Athelte

617 Virginia Dr.
Orlando, FL 32803

Help me, help these athletes make a difference! 

If you will like to donate wetsuits, bikes, or bike trainers. Please reach out to me.

Go Fund Me:

https://www.gofundme.com/f/team-florida-id-division?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cf+share-flow-1

For more information, contact me at htorres@cfltriclub.com or 321-443-0073

Week of Feb 15 – 21, 2021 – REVISION

Hello Team,

Enclosed you will find the schedule of this week and the swim workout for Monday. I want to say thank you to all the volunteers who showed up on Saturday for the Special Olympics Tri Clinic. It was a huge success!

Special Congratulations:

Mariangel Lozada – 1st Female Overall at the Valentines Day Run

Join The Club

Pay y\Your Annual Dues!

Join The Club – Register Here

Schedule – Revised

Monday – Swim Workout

Try and complete the workout in less than 80 min
Warm up: 500 Free
Kick: 8 x 50 Flutter or Dolphin on 1 min
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Swim: 5 x 100 free on Mod with 15 sec recovery
Swim: 5 x 100 free on Hard with 10 sec recovery
Swim: 5 x 100 free on Fast with 5 sec recovery
100 easy
Kick: 200 choice
Pull: 400
Swim 8 x 25 choice on :30
Cool Down: 200

If have any questions, please don’t hesitate to contact me.

htorres@cfltriclub.com

3214430073

Tri Peak Athlete / CFL Tri Club

617 Virginia Dr.

Orlando, FL 32803

USA

Week of Feb 15 – 21, 2021

Hello Team,

Enclosed you will find the schedule of this week and the swim workout for Monday.

Join The Club – Register Here

Monday – Swim Workout

Try and complete the workout in less than 80 min
Warm up: 500 Free
Kick: 8 x 50 Flutter or Dolphin on 1 min
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Swim: 5 x 100 free on Mod with 15 sec recovery
Swim: 5 x 100 free on Hard with 10 sec recovery
Swim: 5 x 100 free on Fast with 5 sec recovery
100 easy
Kick: 200 choice
Pull: 400
Swim 8 x 25 choice on :30
Cool Down: 200

If have any questions, please don’t hesitate to contact me.

htorres@cfltriclub.com

3214430073

Tri Peak Athlete / CFL Tri Club

617 Virginia Dr.

Orlando, FL 32803

USA

Sunday – Update

Hello Team,

The weather looks really bad in the morning. Therefore I am CANCELING the morning run! Enclosed you will find the workout so you can do it later in the day!

Warm:

7 min easy – focus on your cadence and your lean forward

Pick ups:

4 x 30 sec build up to 10k with 2 min jog recovery

Main Set:

Long Course:

• 5 x 8 min at Tempo Pace / Hard Sustainable Pace with 30 sec walk 3:30 min jog

Short Course:

• 5 x 4 min at Threshold Pace / Hard Sustainable Pace with 60 sec walk 3:00 min jog

Cool down:

10 min easy