Week of Nov 28 – Dec 4, 2022

Hello team,

I am glad you all survived Thanksgiving! Now it is time to start our building blocks of the off season. The Following three weeks it will be bike focus; therefore, if your goals is to build your bike strength. Don’t miss your bike workouts!


Enclosed you will find the schedule for this week:

Keep up the good work and I’ll see you in the morning at 5:30 am!

Happy Thanksgiving- Weekend Update

I hope you are enjoying your time with your family and loved ones!

I forgot to add one name of Ironman Finishers in Cozumel:

Congrats Gio – you are an Ironman!

Enclosed you’ll find the schedule for this weekend:


  • 5:30 pm – Conditioning


  • 7 am – Bike / UCF Research Parkway
    • 2 – 3 hour ride / 20 min run after bike


  • 6:30 am – Space Coast Half / Full Marathon – Coach Jeff
    • 10 am Post race celebration at Coach Jeff‘s house
  • 7 am – Baldwin Park – Coach Torres
    • 45 min – 90 min run

Thanksgiving Week – Nov 21 – 27, 2022

Hello Team,

What an amazing weekend! I am so proud of the entire team!


  • Ironman Arizona
    • Haley Mc
    • Tyler S
  • Ironman Cozumel
    • Brian
    • Kellie
    • Laura
    • Juan
    • Jan
    • Hardik
    • Justin
  • Olympic Distance
    • Kellie
    • Wynn
    • Michelle
    • Linda
    • Pat
    • Kim
  • Bahrain
    • Brandon S.

Post Race Fueling

As we are aware leading into our races, we are burning a ton of calories and crushing our workouts. We fuel our bodies for our performances; however, when our race is over… many of you stop training completely… it is important to recover at the same time we need to remain active and fuel for recovery. Allow yourself a cheat meal the day after the race and please fuel for proper healing. If poor choices are made, you will have unnecessary weight gain and you will lose fitness. If you need guidance, please do not hesitate to contact me.

Holiday Party – December 18

Show off your cooking skills and bring a dish. Best dish will win a prize! Join us on December 18 at Risa and Rob’s Home for our Annual Holiday Party! In addition, we will be doing a white elephant exchange; therefore, please bring a gift no more than 25 dollars.

Address: 904 Spring Park Loop, Celebration

Time: 5 pm – 8 pm

Schedule – Turkey Week

Upcoming Races

Upcoming Camps

– St George Cycling Camp: https://tripeakathlete.wordpress.com/2023-st-george-cycling-and-running-camp/

– Run Training Camp Around Europe: https://tripeakathlete.wordpress.com/2023-running-training-cruise-europe/

Wednesday – New Run Spot

Hello Team,

Enclosed you will find the revision / correction for Wednesday.

We will be meeting Wednesday at Lake Underhill on Conway and the 408 for the run.

Here is the link address: https://goo.gl/maps/WyH7jYjeBwPYaSdy8


Week of Nov 14 – 20, 2022

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

  • Kevin Y.
  • Carlos
  • Jen

There are many athletes racing this week in Ironman Cozumel and Arizona! Make sure to cheer them on!

  • Ironman Cozumel
    • Laura
    • Juan
    • Jan
    • Gio
    • Justin
    • Hector
    • Brian
    • Kellie
  • Ironman Arizona
    • Haley
    • Ty

Enclosed you will find the schedule of this week!

Week of Nov 6 – 13, 2022


We had many athletes compete this past weekend! So happy to see that everyone’s training did pay off!

  • Carlos M.
  • Jennifer S.
  • Joshua Old
  • Risa
  • Rob
  • Zach
  • Wynne
  • Pat
  • Steve
  • James
  • Zach
  • Kiko
  • Andres Liz – 70.3 Los Cabos
  • Kaitlyn – Ironman Florida
  • Richard E – Ironman Florida
  • Julie – 50k Ultra

I am very proud of all of you! Enclosed you will find the schedule for this week and the swim workout for tomorrow. As you are aware, I am out of town, the assistant coaches will be leading the workouts and if you have any questions, please reach out to them. If you don’t get a hold of them, feel free to text me. I will try to get back to you ASAP!

Swim Workout

Warm up:
2 x (200 Free, 200 Pull 100 Kick)
Main Set A:
12 x 25 DPS with 40 sec Interval
6 x 100 Desc 2-2-2 with 20 sec RI
4 x 75 Pull (B-3,4,5 by 25) with 15 sec RI
4 x 100 Desc 2 – 2 with 15 sec RI
4 x 75 Pull (B-3) with 25 sec RI
2 x 100 Fast with 10 sec RI

Cool Down:
100 Free