I hope you are all having a great week. Enclosed you will find the breakdown for this weekend. In addition, if you haven’t joined the club and are showing up to training practices, here is the link to register. You must be a club member to participate in our training and receive the club discounts. The CFL Tri Club membership is separate from Tri Peak Athlete.
This week is going to be an amazing as it is a ‘Breakthrough Training Week.” Time to break the glass ceiling and show me what you got. In other words:
If I ask you to ‘Go Hard’, go hard! I am not asking you to sprint, hold a sustainable hard effort.
If I ask you to ‘Go Easy’, go easy! Go Easy so you can allow your body to recover! Listen to your body!
Allow yourself to become the best version of you!
Benefits of BCAA – During Training? (ReFuel / Repair / Recover)
Faster recovery is key to better results. You won’t get any better if you don’t allow your body to repair itself in between workouts. At times we are so focused on getting our next workout that we forget the key component of repairing our muscles to perform at the level we want them to. When that happens, your recovery becomes an after thought… when it is supposed to be your primary focus. I encourage athlete to take BCAA during and post training. BCAA have been clinically shown to support muscle recovery, repair and growth.
There are many brands out there; however, I personally use XTEND amino acids. They always have sales on their protein as well. THIS DOESN’T SUBSTITUTE YOUR ELECTROLYTE DRINK OR NUTRITION.
2022 Breakthrough Training Camp – This Week
This week, Tri Peak Athlete will be hosting the 2022 Breakthrough Training Camp here in Orlando, FL. We have some great coaches presenting and athletes attending as well. We only have four spots left. If you want to see the schedule and get more information. Please visit: https://tripeakathlete.wordpress.com/coachingeducation/ Discount Code: HARDCOREATHELTE
Monday – Swim Workout (Breakthrough Swim)
200 Free / 300 kick with board and fins / 300 pull buoy and paddles / 200 Free – all of these are done at 65% of your max effort!
500 Free with fins and paddles
5 x 100 at 85 – 90% of your max effort with 30 sec recovery
400 Pull buoy and paddles
4 x 100 at 90% of your max effort with 30 sec recovery
300 Pull buoy and paddles
3 x 100 at 90% of your max effort with 30 sec recovery
20 x 25 Freestyle at 100% max effort with double time that it took you to complete it is your recovery.
No speed workout at Lake Eola. If you want to run you can for 30 – 45 min easy.
Wednesday – Swim
200 kick with fins
200 kick side to side / switch every six kicks
200 free with fins – focus on your extension
300 Free without fins
(All efforts at 85% or race pace effort unless specified otherwise!
6 x 100 free with paddles and no buoy with 15 sec recovery (focus on your hand entry and catch)
100 Free EASY
5 x 100 free without paddles with buoy with 15 sec recovery (in the earlier set you focused on the hand entry with catch. Now that you have then me with the paddles… take your time to focus on creating the same power )
100 Free easy
4 x 100 free with fins and paddles with 15 sec recovery ( Please focus entry and catch) by doing so, you will be able to glide much more… effortless
Cool down: 200 choice
Easy ride at zone 1 – zone 2. Flush it out! Keep your cadence between 85 – 90 rpm
What an amazing weekend! Congratulations to all of the athletes who raced this past weekend.
Luis Ortiz – 5k Overall Winn
Mariangel – 5k – 10th Overall
Special Olympics Triathlon Team – FL
Thank you very much to everyone who volunteered their time on helping out these amazing athletes.
Schedule – Recovery Week
Aren’t you excited it is Recovery Week. Pay close attention to the schedule as you don’t want to over due it. The whole purpose of super-compensation is to allow the body to recover and adapt to the stress you put your body through. If you have any questions, please don’t hesitate to contact me.
Monday – Recovery Swim
6 x 50 as 25 kick streamline on back / 25 free with 15 sec recovery (you can use fins)
6 X 75 as 25 single arm drill – right arm / 25 single arm – left arm / 25 free (both arms) with 15 sec recovery
6 x 50 as 25 Fast / 25 easy with 15 sec recovery
6 x 50 as 25 Catch up drill / 25 free with 10 sec recovery
25 x 25 as 2 easy with 5 sec recovery / 1 fast with with 15 sec recovery
Sunday – Special Olympics Triathlon Team Florida – Clinic
Location: Lake Louisa State Park
Arrive: 8 am
Start Time: 8:30 am
Focus: Practice Transitions
Note: Please bring bike and run gear.
If you are not volunteering, please get your run workout in as follows:
10 min easy / embarrassing slow / focus on your form and leaning forward. No need to go fast. You will go fast later.
5 rounds of 20 sec accelerators with 40 sec recovery
In the accelerators, gradually build your pace to a fast sustainable effort.
Walk for a minute.
Dubai / Haines City / St. George
5 x 10 min as:
4 min at Long Run Pace (Endurance Pace) / 3 min Tempo Pace (Half marathon effort) with 30 sec walk / 2:30 min
20 min long run pace / endurance pace (walk 20 sec every mile)
St. Anthony’s / Great. Clermont / Gulf Coast –
4 x 8 min as
5 min Tempo Pace (Steady state pace) / 1 min walk / 2 min jog
20 min long run / endurance pace
Breakthrough Triathlon Education / Training Camp – Feb 24 – 27, 2022
It is very important that you listen to your body’s. As you are taking your body throughout a lot of stress throughout the day, it is important for you to recover. Pay close attention, how your body is responding to you.
DO NOT FORGET TO:
I do not want you to get injured. Keep up the good work! I’ll see you in the morning.