Week of March 29 – April 4, 2021

Hello Team,

I hope you all had an amazing weekend! This weekend it is going to be a bit different, so please pay close attention to the schedule.

Bike Riding Rules

Moving forward we will have three groups on our weekend group rides.

• Group A:
  • Speed: 22 + mph
  • Must know course!
  • Must know how to ride in peloton.
• Group B:
  • Speed: 18 – 20 mph
  • Led by Carlos and Jen.
  • Must be comfortable riding in group.
• Group C:
  • Speed: 16 – 18 mph
  • Coached session!

Keep in mind:

• Teamwork: give a helping hand, watch for problems and help each other.
• Be predictable: ride in a straight line, constant speed, unless indicated differently by the coach.
• Communicate: use verbal and hand signals to communicate with other team members and with other traffic.
• Hand signals: use the hand signals for turning and stopping.
• Verbal warning: along with hand signals, verbally warn warn cyclist being you for anything that the person in front calls out.
• Change positions correctly: if you are passing, you pass on the left. If you want to drop behind, signal the rider and allow them to pass you on the left.
• Wait at turns and stops signs! No rolling through!
• WATCH OUT FOR TRAFFIC! Ride for the person behind you, in front of you and yourself! SAFETY!

Schedule

Weekend of March 27 – 28, 2021

Hello Team,

Enclosed you will find the updated schedule for this weekend:

Saturday

• Location: Lake Eva Park, Haines City, FL
• Directions: https://goo.gl/maps/Ww8WDdfe7AFk3W7SA
• Arrival Time: 7:00 am
• Departure Time: 7:15 am

Group A: 56 miles

Group B: 40 miles

Run one lap of course.

Sunday

• Location: Baldwin Park
• Arrival Time: 7:00
• Departure Time: 7:05
• Duration:
  • Short Course: 6 – 8 miles
  • Long Course: 10 – 13 miles

All of these sessions are coached.

Note: No Sunday bike ride.

Tri Club Cycling Jerseys

We are trying to ride together as a team and grow the club. We want you to have a cycling jersey that matches the team when we ride on the weekends. Please purchase it today. This Sunday is the last day to order.

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

Join The Club

All sessions are coached!

Join the club today: https://cfltriclub.wordpress.com/about/join-the-club/

Keep up the good work and I’ll see you all in the morning.

Coach Torres

Week of March 22 – 28, 2021

Hello Team,

Last Day – Order Now!

Today is the last day to order your shirts and cycling tops! Must have cycling jersey to ride with team. 

Enclosed you will find the link:

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

Join The Club

Join the Central Florida Tri Club. If you haven’t paid the dues, please do so at:

Link: https://cfltriclub.wordpress.com/about/join-the-club/

Congratulations

• Jonathan S. – 2nd Age Group
• Ashlee – 1st place

Schedule for This Week

NOTE: New Wednesday – Run Location.

SATURDAY RIDE – HAINES CITY

ARRIVE AT 7 AM – ROLL OUT AT 7:15 AM

---

SWIM WORKOUT

Warm up: 

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery 

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set 

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down: 

100 stroke

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

Coach Torres

Weekend of March 20 – 21, 2021

Hello Team,

Enclosed you will find the update for this weekend and a few other things. Congratulations to

• Steve Brockway – Double Ironman Distance!

Schedule

Saturday

• Arrival Time: 7 am
• Start Time: 7:15 am
• Location: Lake Minneola
• Focus: Hill Repeats

Sunday

Run

• Arrival Time: 7 am
• Start Time: 7:10 am
• Location: Baldwin Park Fountain
• Focus: Hill Repeats

Recovery Ride

• Arrival Time: 11 am
• Start Time: 11:10 am
• Location: Lee Vista / 436
• Focus: Hill Repeats

Sponsors:

Rudy Project:

HERE’S HOW TO CREATE YOUR OWN ACCOUNT TO GET 35% OFF OF RUDY PROJECT GEAR (including single vision prescriptions):

– go to: www.rudyprojectna.com/vip

– enter your info along with code: cfltriclub

*Your account will be created and you will now be auto logged in every time you visit www.rudyprojectna.com

Week of March 15 – 21, 2021

Hello Team,

Congratulations

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

• Mariangel L.
• Dan G.
• Chris N.
• Carlos M
• Jennifer S.
• Kate P
• Erika A.
• Andre Liz.
• Roberto A.
• Risa W.
• Diego S.
• Chad V.
• Jonathan S
• Danielle H.

Special Olympics Clinic

Thank you to all of the volunteers who helped out yesterday at the second clinic for Special Olympics Triathlon Training. I do appreciate all of your help!

Cycling Jerseys

We only have two days left to order your cycling jerseys, tank tops or shirts. Must have cycling jersey to ride with team.

Enclosed you will find the link:

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

Swim Workout for Monday

As you had a hard weekend, we are going to do an easy swim on Monday. Focus on your form.

Warm up:

• 600 easy
• 600 pull easy
• 200 kick no board easy.

Main Set

• 5×100 alternate breath, long stroke, on 30 sec rest.
• 6 x 50 as 25 drill / 25 free with 20 sec recovery
  • catch-up
  • finger-tip
    
• Warm down
  • 200 easy.

Schedule

	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
	12n	Bike – Recovery Ride	Advanced Cycle / Lee Vista / 436	Duration: 75 min

Weekend of March 12 – 14, 2021

Hello Team,

This week we are changing the schedule a bit as we have a race on Saturday and the Special Olympics Camp.

Friday	On your own	Swim	Workout will be posted
Saturday	8:00 AM	Special Olympics Clinic	Wynne’s Home	Duration: 2 hours
	6:00 AM	Great Clermont Race	Waterfront Park, Clermont, FL  – Meet: Coach Dan at 15 min prior to start for Swim Entrance	Duration: 3 hours
Sunday	Arrival: 7:00 am Depart: 7:15 am	Bike – Recovery Ride	Advanced Cycle / Lee Vista / 436 Led by Coach Torres	Duration: 2 hours

Swim Workout – Friday

Warm Up:

• 200 free
• 6 x 50 as 25 build (build means you gradually build your pace through out the 25 yards ) / 25 free style nice and easy focusing on long strokes with 15 sec recovery
• 4 x 50 kick with board with 15 sec recovery

Main Set:

• 5 x 50 fast with 20 sec recovery
• 2x 100 free Moderate with 15 sec recovery
• 5 x 50 fast with 20 sec recovery
• 2 x 100 free Moderate with 20 sec recovery

Cool down:

100 Free

Week of March 7 – 14, 2021

Hello Team,

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

• Mariangel Lozada

Weekly Update

It is a race week for many and the Special Olympics clinic. Enclosed you will find the schedule for this week; therefore, please make sure you review the workouts!

Swim Workout

Warm up:
200 Free
4 x 50 Scull /Swim
4 x 75 Build
Main Set:
4 x 200 (Race Pace + 15 sec )SI
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)

Sunday – Update

Hello Team,

I won’t be able to lead the run on Sunday morning as I have an athlete racing in Lake Louisa Sunday morning. However, we will have the ride at 11 am.

Enclosed you will find the breakdown for the run in the morning based upon the race you are training for:

Time on your feet is more important than pace in a long, steady run. Run easy and run long.

Workout:

Warm up:
15 min easy run with high cadence
5 x 15 sec at 5k with 45 sec jog
Warm up:
5 x
8 min at 10k Pace
1 min walk
3 min jog recovery

——-
20 min aerobic pace (If you are doing a half)
20 min easy (If you are doing a full by June)

Cool donw: 5 min easy

Weekend March 6 – 7, 2021

Hello Team,

Enclosed you will find the:

• Weekend Schedule
• Join The Club – Link
• Purchase Cycling Gear

Weekend Schedule

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

Link: https://cfltriclub.wordpress.com/about/join-the-club/

CFL Tri Club Gear

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

• T-shirts
• Tank Tops
• Cycling Jersey – Must be worn on each group ride!

CENTRAL FLORIDA TRI TEAM

Welcome to the CFL store in with BASE Performance.  These items are all PRE ORDER and will ship to you around late May.

Email:  info@baseperformance.com  with any questions.  All sizing is “true to size” meaning if you typically wear a Medium T Shirt from Target, you will order a Medium Cycle Top or Tri Top.

Your CFL Discount code to receive 25% off of your entire TEAM KIT order is CFL25.  Please enter that discount code at checkout.

After you place your order, we will email you a special coupon to order BASE Performance Nutrition products at 50% off for a one time deal.

Let me know if you have any questions.

Thanks,

Coach Torres

321-443-0073

Order your CFL Tri Club Apparel today!

Enclosed you will find the link to order your:

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

• T-shirts
• Tank Tops
• Cycling Jersey – Must be worn on each group ride!

CENTRAL FLORIDA TRI TEAM

Welcome to the CFL store in with BASE Performance.  These items are all PRE ORDER and will ship to you around late May.

Email:  info@baseperformance.com  with any questions.  All sizing is “true to size” meaning if you typically wear a Medium T Shirt from Target, you will order a Medium Cycle Top or Tri Top.

Your CFL Discount code to receive 25% off of your entire TEAM KIT order is CFL25.  Please enter that discount code at checkout.

After you place your order, we will email you a special coupon to order BASE Performance Nutrition products at 50% off for a one time deal.

PLEASE ONLY ORDER YOUR KIT. DO NOT ORDER NUTRITION OR ANY OTHER PRODUCT WITH YOUR KIT ORDER AS YOUR KITS WILL NOT SHIP FOR MONTHS AND WE CAN NOT SEE YOUR ORDER TO “SPLIT THE ORDER”

RETURN POLICY

These pieces are custom made for your specific order, for your specific team. We do not have the ability to return these. They are 100% custom.