My Story to 2022 Zone 3 USA Triathlon Youth and Junior Nationals by Juliette Soos

It was fun! I enjoyed spending time with my friends and my team. I love that we all had the opportunity to be part of something new and make history. I am very proud of my teammates, all the athletes, and myself for working really hard and pushing ourselves to do our best. I really appreciate Coach Hector, Coach Jeff, my partner, Maryory, and everyone that has supported me each day during training , like my friends at CFL Tri Team, TriPeak, Special Olympics, and my family. Crossing that finish line, knowing that I pushed myself to the limit through the rain was incredible! It was the greatest experience of my life! I can’t wait to do it again!

"You are braver than you believe, stronger than you seem, and smarter than you think.”
Christopher Robin ~ Winnie the Pooh 

Monday – Swim Challenge

Are you up for the Challenge

Warm Up:

• 3 x 200 Free focusing on Distance Per Stroke with 20 sec recovery
• 4 x 150 kick with board and fins alternating speeds every 25 from EASY to HARD
• 5 x 100 Build with 20 sec recovery (Build: you gradually increase your speed. You don’t increase your stroke count. You increase your power production of the stroke)
• 100 Choice

Main Set:

• 10 x 100 as 50 easy / 50 Hard with 20 sec recovery
• 100 choice
• 8 x 100 as 50 hard / 50 easy with 10 sec recovery
• 100 choice
• 6 x 100 Pull with buoy and paddles Hard with 30 sec recovery (Make sure to hold the same effort on all of them!)
• 100 kick
• 4 x 100 Free with Fins FAST with 30 sec Recovery
• 100 back stroke
• 3 x 100 at 85 – 90 of your Race Pace Effort with 20 sec recovery (I know your arms are tired. Suck it up )

Cool Down:

• 200 choice

Week of August 8 -14, 2022

Hello Team,

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

• Boulder 70.3
  • Risa W.
  • Rob W.
• Ironman Estonia
  • Hardik
• USA Triathlon Age Group Nationals
  • Mariangel
  • Linda

Training Week – Hill Week

This week we are going to be emphasizing a lot on our climbing skills and building muscular endurance. Therefore, we are going to be raising that front wheel and pushing that hard gear this week. It is very important, that you take at least 5 – 10 min prior to each training session for mobility, dynamic stretching and muscle activation. In addition, it is important to do it after as well.

As we are tapping in to your glycolytic system, we will provide enough recovery time, it is important that you fuel properly and take some aminos acids during your training.

Schedule

I am aware that Clermont is hosting a Sprint triathlon this weekend. If you are participating and training for a Full Ironman such as Hawaii / California / Florida / Arizona or Cozumel. Please be aware, that you have a two hour ride after the race! NO EXCEPTIONS! If you are not racing, there is a group that will be riding.

Join The Club

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

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

2023 Tentative Schedule

Here is the PDF file if you can’t see it. FILE

2023 Tri Club Races.pdfDownload

Weekend of August 6 – 7, 2022

Hello Team,

Enclosed you will find the schedule for this weekend:

Friday – 12 noon Bike Session – Cancelled – Rest for tomorrow

Saturday

• Time: 7: 00 am
• sport: Bike / Run
• Location: UCF Research Parkway
• Duration:
  • Augusta 70.3: 56 – 70 mile / 4 mile run
  • Ironman Hawaii: 90 – 95 mi / 6 mile run
  • Ironman California: 80 mi / 5 mile run
  • Ironman Florida/Cozumel/Arizona: 4 hour bike / 6 mile run
  • Cartagena 70.3: 60 mile / 4 mile run

Sunday

• Time: 7 am
• Location: Baldwin Park
• Duration:
  • Augusta 70.3: 10 – 12 mile run
  • Ironman Hawaii: 14 – 16 mile run
  • Ironman California: 12 – 15 mi run
  • Ironman Florida/Cozumel/Arizona: 12 – 15 mile run
  • Cartagena 11 – 12 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.

Recovery

Recovery is key to your success. We tear our bodies down to build them back up again. However, we need to allow our bodies to heal! Therefore, when the coach provides you a day off, take the day off! Don’t try to make p for missed workouts, cause this can lead to burnout, adrenal fatigue, and unnecessary weight gain. Therefore, take the day off when the coach tells you to!

Thursday – Schedule

• 5:30 am
  • Sport: Bike Trainer / Run after bike
  • Location: Tri Peak or Virtual
  • Zoom ID: 868 0562 1340
  • Note: This will be an endurance ride, focusing on your pedal stroke efficiency and endurance.
• 9:30 am
  • Sport: Conditioning
  • Location: Tri Peak
  • Note: By Appointment Only
• 4 pm
  • Sport: Sport Conditioning – Athletes in the Intellectual Impairment Division
  • Location: Tri Peak

• 6:30 pm – Happy Hour – Hammered Lamb
  • Sport: Social Time
  • Location: Hammered Lamb – 1235 N Orange Ave, Orlando, FL 32804
  • Note: 2023 Race Schedule – Voice which races you want the club to do next year.

Tuesday – Schedule

• 5:30 am
  • Sport: Bike / Run
  • Location: Tri Peak or Virtual
  • Zoom ID: 868 0562 1340
  • Note: Make sure to have your running shoes with quick laces and we are going to be doing several runs off the bike!
• 9:30 am
  • Sport: Conditioning
  • Location: Tri Peak
  • Note: By Appointment Only
• 4 pm
  • Sport: Sport Conditioning – Athletes in the Intellectual Impairment Division
  • Location: Tri Peak
• 5:30 pm
  • Sport: Swim
  • Location: Dinky Dock
  • Note: Must bring a buoy and all swim gear.

Week of August 1 – 7, 2022

Hello Team,

What an amazing weekend it has been. With the races lining up, athletes are stepping up their game! In addition, we had an amazing turn out at the 2022 Zone 3 USA Triathlon Youth & National Championship in implementation of the Intellectual Impairment Division. All of our athletes placed and took home a medal.

Congratulations to all of these athletes:

• Age Group
  • Mariangel – 2nd place / 3rd place Overall
• Intellectual Impaired Division
  • Male
    • Andrew – 1st Pl
    • Daniel – 2nd Pl
    • Chad – 4th Pl
    • Caleb – 6th Pl
  • Female
    • Juliette – 1st Pl
    • Abigail – 2nd Pl
    • Victoria – 3rd Pl – 1st Time Triathlete

Upcoming Races

It takes 3 – 4 weeks for your body to adapt to your training. Don’t wait till the last minute to start training for your race. You don’t want to overload your body too much; especially, if you are trying to pile up for lost time. This overload can lead to an injury, burn out and eating your feelings. Talk to me and lets set a plan.

• September
  • Venice 70.3
  • Augusta 70.3 / Cozumel 70.3
• October
  • Ironman Hawaii
  • North Carolina 70.3
  • Ironman California:
• November
  • Ironman Florida
  • Ironman Cozumel/Arizona
• December
  • Cartagena 70.3

Week Schedule

Made a few adjustments this week. So, please review them.

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

Coach Torres

Htorres@cfltriclub.com

3214430073

Tri Peak Athlete / CFL Tri Club

617 Virginia Dr.

Orlando, FL 32803

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