Race Weekend – Schedule

Hello Team,

So excited to see everyone get ready for the race this weekend.

Enclosed you will find the schedule for this weekend:

Saturday – Swim /Run

Location: Lucky’s Lake

Time: 7:45 am

Arrive at 7:30 am. Make sure you park outside! You will be running afterwards.

Workout: 1 crossing followed by a 20 min run

Breakfast: 9 am

Location: First Watch – Sand Lake Road

Map: https://maps.google.com/maps?cid=14516855442737649344

Sunday – Haines City

Location: Lake Eva Park

I will arrive at 6:00 am. I will not leave until the last athlete crosses the finish line.

Athletes racing:

• Jennifer S
• Carlos M.
• Erika A
• Donnie Mc.
• Tyler S.
• John C.
• Saul Z.
• Diego S.
• Ana C.
• Hailey

If I am missing anyone, please let me know.

Keep up the good work!

Race Week – April 12 – 18, 2021

Hello Team,

It is race week! Therefore, pay close attention to the schedule. If you are racing, I encourage to do all of your swims in open water. If you haven’t been swimming and feel a bit uneasy, please spend at lease 20 min a day in the water and focus on drills.

Enclosed you will find the schedule:

You still have time to order your Jerseys. Last day will be Wednesday!

Keep up the good work!

Sunday – Run (Heat Acclimate)

Hello Team,

With it getting it hotter it is push you a bit! Jennifer is going to lead the run tomorrow at 8:30 am.

Please being appropriate nutrition and hydration.

Location: Baldwin Park – Fountain

Time: 8:30 am

Thank you all!

Wednesday – Speed Work

Good morning team,

We will be meeting today at Red Pagoda in Lake Eola at 6 am for our Speed work. Please bring water and electrolytes.

6 am

CFL Tri Club Jerseys and Shirts

We are still leaving the store open as we still haven’t met the minimum on shirts. Will still have it open by Sunday. Please order today!

Enclosed you will find the link:

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

Thanks,

Coach Torres

MOnday – Swim

Warm up:
400 free
200 kick
6 x 50 drill with 15 sec recovery
Drill: Single arm fist drill – If you have a snorkel use it.
100 easy pull

Main set:
Endurance workout with a few pick ups
– 10 x 100 as 75 mod / 25 tempo with 15 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 50 as 25 mod / 25 tempo with 5 sec recovery. Keep the same time on all 10

Cool down:
100 easy

Happy Easter! Week of April 5 – 11, 2021

Congratulations to all of the athletes who raced this weekend!

• 

• 

• Claire P – BQ!
• Jeff M. – 1st Place
• Ana – 1st Place
• Erika – 1st Place
• Sergio – First Race
• Chris N.
• Dan G.

Special Olympics

Thank you to all of the volunteers who helped out yesterday at the Special Olympics Clinic! It was a huge success!

• 

• 

• 

• 

• 

Haines City 70.3 – April 18, 2021

We are two weeks of Haines City 70.3. If you are racing, this is taper week! So exciting! We are going back to racing! We will have a tent out there! So, please show up to support and cheer if you are not racing!

Schedule for this week:

	Time	Workout	Location	Note
Monday	On your own	Swim	Workout will be posted
Tuesday	5:30 AM	Bike Trainer – Build	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
	4 PM	Special Olympics – Conditioning	Tri Peak Athlete
Wednesday	6:00 AM	Track Workout	Lake Eola – Red Pagoda	Speed Work
	12n	Bike Trainer – Tempo	Virtual	Zoom ID:  868 0562 1340
Thursday	5:30 AM	Bike Trainer – Endurance	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
	4 PM	Special Olympics – Conditioning	Tri Peak Athlete
Friday	On your own	Swim	Workout will be posted
Saturday	Arrive at 7:00 am Leave at 7:15 am	Lee Vista / 436	Bike / Run	40 mi bike / 4 mile run
Sunday	Arrive at 7:00 am Leave at 7:15 am	Baldwin Park	Run	Short course: 6 miles. Long course 10 mi

NPC Competition

Please be advised, that I am leaving on Friday to Tampa and won’t return till Monday. I am doing my first Men’s Physique Competition. https://www.timgardnerproductions.com

I will have the Jenn, Carlos and Michelle leading the workouts on the days that I will be gone.

Keep up the good work and I am proud of all of you!

Coach Torres

Week of March 29 – April 4, 2021

Hello Team,

I hope you all had an amazing weekend! This weekend it is going to be a bit different, so please pay close attention to the schedule.

Bike Riding Rules

Moving forward we will have three groups on our weekend group rides.

• Group A:
  • Speed: 22 + mph
  • Must know course!
  • Must know how to ride in peloton.
• Group B:
  • Speed: 18 – 20 mph
  • Led by Carlos and Jen.
  • Must be comfortable riding in group.
• Group C:
  • Speed: 16 – 18 mph
  • Coached session!

Keep in mind:

• Teamwork: give a helping hand, watch for problems and help each other.
• Be predictable: ride in a straight line, constant speed, unless indicated differently by the coach.
• Communicate: use verbal and hand signals to communicate with other team members and with other traffic.
• Hand signals: use the hand signals for turning and stopping.
• Verbal warning: along with hand signals, verbally warn warn cyclist being you for anything that the person in front calls out.
• Change positions correctly: if you are passing, you pass on the left. If you want to drop behind, signal the rider and allow them to pass you on the left.
• Wait at turns and stops signs! No rolling through!
• WATCH OUT FOR TRAFFIC! Ride for the person behind you, in front of you and yourself! SAFETY!

Schedule

Weekend of March 27 – 28, 2021

Hello Team,

Enclosed you will find the updated schedule for this weekend:

Saturday

• Location: Lake Eva Park, Haines City, FL
• Directions: https://goo.gl/maps/Ww8WDdfe7AFk3W7SA
• Arrival Time: 7:00 am
• Departure Time: 7:15 am

Group A: 56 miles

Group B: 40 miles

Run one lap of course.

Sunday

• Location: Baldwin Park
• Arrival Time: 7:00
• Departure Time: 7:05
• Duration:
  • Short Course: 6 – 8 miles
  • Long Course: 10 – 13 miles

All of these sessions are coached.

Note: No Sunday bike ride.

Tri Club Cycling Jerseys

We are trying to ride together as a team and grow the club. We want you to have a cycling jersey that matches the team when we ride on the weekends. Please purchase it today. This Sunday is the last day to order.

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

Join The Club

All sessions are coached!

Join the club today: https://cfltriclub.wordpress.com/about/join-the-club/

Keep up the good work and I’ll see you all in the morning.

Coach Torres

Week of March 22 – 28, 2021

Hello Team,

Last Day – Order Now!

Today is the last day to order your shirts and cycling tops! Must have cycling jersey to ride with team. 

Enclosed you will find the link:

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ

Join The Club

Join the Central Florida Tri Club. If you haven’t paid the dues, please do so at:

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

Congratulations

• Jonathan S. – 2nd Age Group
• Ashlee – 1st place

Schedule for This Week

NOTE: New Wednesday – Run Location.

SATURDAY RIDE – HAINES CITY

ARRIVE AT 7 AM – ROLL OUT AT 7:15 AM

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SWIM WORKOUT

Warm up: 

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery 

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set 

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down: 

100 stroke

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

Coach Torres

Weekend of March 20 – 21, 2021

Hello Team,

Enclosed you will find the update for this weekend and a few other things. Congratulations to

• Steve Brockway – Double Ironman Distance!

Schedule

Saturday

• Arrival Time: 7 am
• Start Time: 7:15 am
• Location: Lake Minneola
• Focus: Hill Repeats

Sunday

Run

• Arrival Time: 7 am
• Start Time: 7:10 am
• Location: Baldwin Park Fountain
• Focus: Hill Repeats

Recovery Ride

• Arrival Time: 11 am
• Start Time: 11:10 am
• Location: Lee Vista / 436
• Focus: Hill Repeats

Sponsors:

Rudy Project:

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