Weekend of July 30 – 31, 2022

Hello Team,

Enclosed you will find the breakdown for this weekends workout:

Saturday

• Time: 7:00 am
• Location: UCF Research Parkway
• Duration:
  • Augusta 70.3: 46 – 56 mile / 4 mile run
  • Ironman Hawaii: 80 – 90 mi / 6 mile run
  • Ironman California: 70 – 80 mi / 5 mile run
  • Ironman Florida/Cozumel/Arizona: 4 hour bike / 6 mile run
  • Cartagena 70.3: 40 – 50 mile / 4 mile run
• Note: Wake up early have your breakfast; it can be:
  • 70 g of oatmeal
  • 25 grams of protein
  • 1 banana or 1/2 cup of blueberries
  • 1 tbsp of Nut Butter

Sunday

• Time: 7 am
• Location: Baldwin Park
• Duration:
  • Augusta 70.3: 8 – 10 mile run
  • Ironman Hawaii: 14 – 16 mile run
  • Ironman California: 12 – 15 mi run
  • Ironman Florida/Cozumel/Arizona: 12 – 15 mile run
  • Cartagena 8 – 10 mile run
• Note: Please wake up early and have breakfast 2 hours prior to the run. Take your electrolytes, water and gels during you run.

2022 Zone3 USA Triathlon Youth and Junior National Championship

Ready to crush it!

I Will, I Can, I Must!

Mariangel will be racing on Saturday and the II athletes will be racing on Sunday. I will keep you all posted! Please wish them luck!

Wednesday – 12n – Virtual Bike Session

Wednesday – 12n
Virtual Bike Session
Zoom ID: 868 0562 1340

Wednesday – Swim

Warm up:

• 200 kick with fins
• 200 free with fins
• 200 kick on your back with arms extended, press your chest towards the ceiling
• 200 free with no fins (focus on your extension and length on each stroke on the entry)

Drill Set:

• 6 x 50 as 25 catch up drill / 25 yards free easy with 10 sec recovery
• 100 choice (anything but freestyle)
• 6 x 50 as 25 sculling drill / 25 yards free easy with 10 sec recovery
• 100 choice
• 6 x 50 as 25 Single Stroke Right Arm – SRA / 25 Single stroke Left Arm with the opposite arm extended in front of you. Make sure when you take the stroke, you pass the arm in front of you to allow a small body rotation.

Main Set:

The following set is mad to build you anaerobic capacity! You have to put in the work to see the results.

Beginners – 1 Round; Intermediate – 2 rounds; Advanced – 3 rounds

• 8 x 50 FAST with 20 sec recovery
• 200 Easy
• 6 x 50 FASTER with 30 sec recovery
• 200 Easy
• 4 x 50 Sprint with 1 min recovery
• 200 kick with board and repeat.

Cool Down:

200 choice

Wednesday – Swim

Tuesday – Schedule

Tuesday Scbhedule

• 5:30 am
  • Sport: Bike Trainer Session / Run
  • Location: Tri Peak Athlete and Virtual
  • Duration: 90 min bike / 20 min run
• 9:30 am
  • Sport: Tri Peak Conditioning
  • Location: Tri Peak Athlete – By Appointment Only
  • Duration: 1 hour
• 4 pm
  • Sport: Special Olympics Conditioning
  • Location: Tri Peak Athlete
  • Duration: 1 hour

Monday – Swim Workout

As many pools will be closed to due to the weather. Please do the following swim workout when possible.

Endurance Swim

Warm up:

• 200 Free
• 200 Kick with Finish and board in front of you.
• 200 Pull with only buoy and no paddles
• 200 Side to Side kick with arm extended in front of you at all times.

Main Set: (2 rounds)

• 2 x 400 Free Swim at 72 – 75 Percent of your threshold effort – Pay attention your 200 m split and remember it with 20 sec recovery
• 4x 100 Pull with buoy and paddles at 82 – 85% of your threshold effort. Try and be consistent on all of your effort with 20 sec recovery in between each one.
• 8 x 50 Free with Fins at 92 – 95% of your threshold effort
• 1 min Recovery and repeat

Cool down:

• 200 choice

Monday Swim

Monday – Bike Session 12n

Bike Trainer Session
Monday – 12 n
Zoom ID: 868 0562 1340

Week of July 25 – 31, 2022

Congratulations

Congratulations to Haley for an amazing race in Ohio! Awesome JOB!

Schedule

Enclosed you will find the schedule for this week. I will be leaving Thursday afternoon for Youth and Junior Nationals to Coach the athletes in the Intellectual Impaired Division and Mariangel in the Age Group Division. Please wish us the best of luck!

Please review the schedule.

July 25 – 31, 2022

Join The Club

Join The Club

2022 Join The Club link to register

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

• CLA – Taken with each meal
• Chromium Picolnate: 1000mg with each meal 
• BCAA – Take during training 
• L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

• Discount: https://www.kulahawaii.com/?ref=USXX-gKzvSQg8w

If you need anything, please email me or text me. 

Coach Torres

Weekend Reminder – July 22 – 24, 2022

Friday

• Time: 6:15 am
• Location: Lucky’s Lake
• Duration: 1 hour – minimum two crossing
• Note: Please bring buoy, goggles, anti fog spray, and hydration such as electrolytes and water. Make sure to navigate every six strokes so you won’t be zig zagging in the water and lose time.

Saturday

• Time: 8 am
• Location: Lake Louisa State Park
• Duration: 2 – 3 hours
• Note: Please bring proper nutrition and hydration such as electrolytes and water.

Sunday

• Time: 7 am
• Location: Baldwin Park
• Duration: 90 min – 2 hours
• Note: Please bring proper nutrition and hydration such as electrolytes and water.

Great thing never came from comfort zones.

Thursday – Bike/Run Session

Join us tomorrow at 5:30 am in person at Tri Peak Athlete or Via Zoom with your bike, bike trainer and running shoes. Led by the Assistant Coaches!

Link for Zoom: 869 677 7473 Code: CFLTRI

The dream is free but the hustle is sold separately!

Join The Club

Join The Club

2022 Join The Club

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

• CLA – Taken with each meal
• Chromium Picolnate: 1000mg with each meal 
• BCAA – Take during training 
• L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

• Discount: https://www.kulahawaii.com/?ref=USXX-gKzvSQg8w

Thursday – Bike/Run Session

Join us tomorrow at 5:30 am in person at Tri Peak Athlete or Via Zoom with your bike, bike trainer and running shoes. Led by the Assistant Coaches!

Link for Zoom: 869 677 7473 Code: CFLTRI

The dream is free but the hustle is sold separately!

Join The Club

Join The Club

2022 Join The Club

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

• CLA – Taken with each meal
• Chromium Picolnate: 1000mg with each meal 
• BCAA – Take during training 
• L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

• Discount: https://www.kulahawaii.com/?ref=USXX-gKzvSQg8w