Weekend of Feb 26 – 27, 2022

Hello team,

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.

– Link: https://www.active.com/orlando-fl/triathlon/clinics/2022-cfl-tri-club-annual-membership-2021

Saturday

  • Location: Lake Louisa State Park
  • Time: 8 am
  • Sport: Bike / Run Intervals
  • Duration: 2 hours 30 min

Sunday

  • Location: Baldwin Park (Broad St. and Fountain)
  • Time: 7:00 am
  • Sport: Run
  • Duration: 60 – 90 min

Breakthrough Camp Pictures

Breakthrough Training Week ( Feb 21 – 27, 2022)

Hello Team,

UCF Research Parkway

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

Schedule

I am currently out of town and I return on Wednesday. Jennifer and Carlos will cover track on Wednesday. I will be coaching the Zoom session on Tuesday.

Monday – Swim Workout (Breakthrough Swim)

Keep On Trainning
Keep On Training!
  • Warm Up:
    • 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!
  • Main Set:
    • 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
    • 100 Easy
    • 20 x 25 Freestyle at 100% max effort with double time that it took you to complete it is your recovery.
  • Cool down:
    • 200 choice

Weekend of Feb 19 – 20, 2022

Hello Team,

Enclosed you will find the schedule for this weekend:

Saturday – Bike / Run

Sunday – Run

  • Arrival Time: 6:45 am
  • Departe Time: 7:00 am
  • Duration: 60 – 90 min
  • Location: Baldwin Park – Broad St. And Fountain

Wednesday – Schedule

No speed workout at Lake Eola. If you want to run you can for 30 – 45 min easy.

Wednesday – Swim

Swim

Warm up:

300 Free

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

Main Set:

(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

Bike

Easy ride at zone 1 – zone 2. Flush it out! Keep your cadence between 85 – 90 rpm

Week of Feb 14 – 21, 2022

Hello Team,

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.

2nd Clinic

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

Getting ready for 70/3 Puerto Rico! – Jaca
  • Warm Up:
    • 200 Free
    • 200 kick
    • 200 backstroke
    • 6 x 50 as 25 kick streamline on back / 25 free with 15 sec recovery (you can use fins)
  • Main Set:
    • 6 X 75 as 25 single arm drill – right arm / 25 single arm – left arm / 25 free (both arms) with 15 sec recovery
    • 100 easy
    • 6 x 50 as 25 Fast / 25 easy with 15 sec recovery
    • 100 easy
    • 6 x 50 as 25 Catch up drill / 25 free with 10 sec recovery
    • 100 easy
    • 25 x 25 as 2 easy with 5 sec recovery / 1 fast with with 15 sec recovery
  • Cool Down
    • 100 Free

Weekend of Feb 12 – 13, 2022

Hello team,

Warriors

Very excited for this weekend’s training. Enclosed you will find the breakdown:

Saturday – Bike

  • Location: Lake Minneola
  • Meet time: 7:15 am
  • Rollout time: 7:30 am
  • Temperature: 59 – 60 degrees
  • Attire: Gloves, cycling jacket / windbreaker long sleeve, neck cover, under layer.
  • Duration:
    • Dubai / Haines City / St. George – 3 hours / 30 min run
    • St. Anthony’s / Great. Clermont / Gulf Coast – 2 hours / 30 min run

Route:

https://www.mapmyride.com/routes/view/4715324866

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.

Runners:

If you are not volunteering, please get your run workout in as follows:

  • Warm up:
    • 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.
  • Main Set:
    • 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

Athletes and Coaches welcome! DISCOUNT CODE: HARDCOREATHLETE!

Training note:

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:

  • Foam roll
  • Stretch
  • Hydrate
  • Fuel Properly
  • Sleep

I do not want you to get injured. Keep up the good work! I’ll see you in the morning.

Coach Torres

Friday – Swim

As the aquatic center is closed, please do the following workout:

Warm-up:

800 easy to moderate choice,


Main set:

4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,


Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.

Week of Feb 7 – 13, 2022

Hello Team,

So happy to see how well everyone is doing! This week is ‘SufferFest”; therefore, be prepared to work hard. Please review the schedule for this week:

Schedule

Join The Club

Weekend of Feb 4 – 6, 2022

Good morning team,

I hope you are all ready for the weekend. Enclosed you will find the update for the weekend:

Saturday Bike Ride – 7:00 am / Roll out 7:30

Bike location: https://g.co/kgs/k6ucwn

Duration: 2 – 3 hr

Team lead: Jeff

Sunday Run – 7 am

Location: Baldwin Park Fountain

Team lead: Jennifer S

Keep up the good work everyone!

Go Warriors!

Tuesday- Swim

Hi everyone,

I won’t be able to attend the zoom session today at 6:30 PM at the Aquatic Center. Therefore, please do the following:

Warm up:
4 x 300 as Free / Kick with fins / choice / pull with buoy


Main set:


3 rounds:

16 x 25 as (all on 5 sec RI)

  • kick on side (switch half way)
  • Side to side
  • Catch up
  • Free
  • 1st round 500 Free
  • 2nd round 400 Free
  • 3rd round 300 free

Cool down: 200 choice (anything but freestyle)