Category Archives: Calendar

Friday – Swim

Speed work

Speed work! Give me your best effort! Make it count!

Warm up:

  • 800 free
  • 600 as 50 drill/50 free
  • 400 easy

Main set:

5 x 100 fast on 1 min rest

Cool Down:

7 x 100 easy on 15 sec rest

Week of October 10 – 16, 2022

Congratulations!

What an amazing weekend! Congratulations to all of the athletes who raced this past weekend:

  • Risa W. – IM World Championship Hawaii
  • Danny Jaca – (70.3 Venice)

Your hard work payed off! Keep up the good work!

New to the Club

Brick and Brunch

Lets welcome Jorge to the Club. Sunday was his first Run Practice

Join the Club: Link

Plan Ahead! – Coach Torres

Expect the unexpected, so when the unexpected happens, you know exactly what you need to do. As we get closer to our races, it is very important to plan ahead and lay everything out the night prior.

For example:

  1. How many Bottles can my bike carry? The amount of bottles will dictate the amount of hours you will be out there. If I have two bottles of hydration and one with water, I should have completed all three bottles by the second hour and will need to replenish.
  2. How much sodium should I take? On cooler morning, you won’t need as much sodium. Take a minimum of 600-1,000 mg of sodium per hour if you’re female and 800-1200 mg of sodium per hour if you’re male. Aim for the high end of these ranges for longer events
  3. How much nutrition should I consume? How long is your event? That will dictate what you should eat? Which energy system are you going to be using primarily? Talk to your coach, in which is the best approach for our next race. You have my number… text me and we can talk?

Enclosed you will find an example of what I put in my Transition Bags for an Ironman Race.

UpComing Events

Enclosed you will find the upcoming events that we have for 2023! Click below for more information.

  1. 2023 Tri Training Cruise – January 27 – 30, 2023
  2. 2023 St. George Cycling and Running Camp – March 22 – 26, 2023
  3. 2023 Running Training Cruise – Europe – August 27 – Sept 3, 2023

Let me know if you have any questions.

Week of October 10 – 16, 2022 – Schedule

Do not swim at Lucky’s Lake as of yet!

Monday – Swim (Muscular Endurance)

Get it Done!
  • Warm up:
    • 300 free
    • 400 pull
    • 300 free
    • 200 kick
  • Main Set:
    • 10 x 100 Race Pace + :15 (SI
    • Swim all 100s +/- 1 sec
  • Cool Down: 300

Keep up the good work and if you have any questions, please do not hesitate on contacting me!

October 3 – 9, 2022 – Breakthrough Week

Hello Team,

Congratulations!

Congratulations to

  • Alfredo
  • Mafe
  • Kiko

They ran the London Marathon! Awesome job!

Training Week

This upcoming week is going to be a great one as many of you have set the bar high and it is time to see what you can do. Pay close attention to the efforts that I ask for you to do during each workout. Don’t play it safe, unless you are nursing and injury.

Unstoppable

Schedule

Upcoming Camps and Clinics

January 27 – 30, 2021 – Tri Cruise – Only 9 rooms left! – Join Us!

March 22 – 26, 2023 – 2023 St George Cycling and Running Camp!

Embrace the gorgeous terrain of St. George and embrace the beautiful mountains. If you are an avid cyclist and runner take advantage of this amazing opportunity to this amazing four day training camp in St. George. Our USA Triathlon Level 3 Coach – Hector Torres and his coaches will take you through an educated training series of rides, runs and lectures in this beautiful Oasis.

Click here for more info: Link

Monday – Swim Workout

  • Warm Up:
    • 3 x 300 as 1 free / 1 kick / 1 free all on 30 sec RI
    • 4 x 100 as:drill / free every 100 on 20 sec RI
  • Main Set:
    • 8 x 100 on 15 sec RI at 85% of Max (Hard)
    • 8 x 100 on 10 sec RI at 90% of Max (Very Hard)
    • 4 x 100 on 5 sec RI at 95% of Max (Very Very Hard)
  • Cool Down:
    • 200 choice

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

Coach Torres

Weekend Update – Post Hurricane Ian

Hello Everyone,

I hope you are all doing well and enjoying your time at home. I am glad you are all safe and ready to get back at it. Enclosed you will find the schedule for this weekend. FYI, there is no GATE at Lake Louisa! I called and told me that their gate is down and we can go early. Therefore, we are starting early!

Saturday

  • Arrival Time: 6:30 am (Bring Lights)
  • Start Time: 7 am
  • Location: Lake Louisa State Park
  • Duration:
    • 4 hours – California / Cozumel – 4 mile run
    • 3 hours – 70.3 Cartagena / North Carolina – 3 mile run
    • 2:30 hours – Augusta Racers – Ride – 2 mile run (EASY)
  • Sunday
    • Duration:
      • 14 – 15 mile run – Ironman Cali / COZUMEL / FL
      • 8 – 10 mile run – 70.3 Cartagena / North Carolina
      • 80 min run (EASY) – Augusta Racers

Post Augusta / Hurricane IAN Celebration

I am inviting you to my home to celebrate the accomplishments of our athletes who raced this past weekend and surfing Hurricane IAN.

This Sunday at 5 pm. It is a POT Luck Celebration – Theme: International Dishes. Make your favorite international dish and bring it over. Bring your beverage to share. We will arrive at 5 pm and start eating at 5:30 pm. Please let me know if you will attend via text.

Sept 27 – October 2, 2022

Congratulations to all of the athletes who raced this past weekend! I am very proud of you! Your hard work has paid off:

  • Raiza
  • Juan
  • Laura
  • Roberto
  • Jennifer
  • Carlos 
  • Jojo
  • Andres
  • Haley
  • Coach Torres 
  • Jan
  • Ana c
  • Lina
  • Ren
  • Brian
  • Kellie
  • Erika
  • Sebastian
  • Stephanie
  • Ron

Schedule and Weather

We all are concerned with Ian that is going to hit us. This is my disclaimer:

I will be at my studio for strength tomorrow morning at 5 am, but I plan to do the track workout unless it is unsafe to do so. That means I will run in the rain if it is not too windy and if there is not lightning. – Any update find it at the WhatsApp chat

Enclosed you will find the schedule:

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

Coach Torres

Week of Sept 19 – 25, 2023 – Augusta 70.3 WEEk

Hello Team, 

I hope you are all having a great weekend. Enclosed you will find the schedule for this upcoming week.

Augusta 70.3 – GET READY FOR BATTLE!

We have several athletes racing this week, please wish them the best. I will be leaving to Augusta on Friday morning. Therefore, I won’t hold a conditioning session in my studio at 5 am on Friday. Also, I have added a few extra sessions on the calendar. Therefore, if you will like to attend, please let me know. 

  • Friday – Swim Practice at 5:30 pm – Location: Swim Start
  • Saturday – Bike / Run – 7 am – Location: Swim Start / Duration: 90 min
  • Pancake Breakfast – 9:00 am – First Watch – 630 Crane Creek Dr, Augusta, GA 30907
  • Sunday – Race Day – 5 am – Tent will be at the run course. Please check the WhatsApp app for the exact location.

Athletes Racing

  • Andre Liz.
  • Jen
  • Coach Torres
  • Ren
  • Jan
  • Ana C
  • Juan J
  • Carlos
  • Haley
  • Laura Z.
  • Jojo
  • Diego
  • Erika Ar.
  • Sebastian
  • Brian O.
  • Kellie O.
  • Luis Ortiz
  • Zach – Cozumel 70.3

New Schedule – Please review

2023 TRI PEAK ATHLETE / CFL TRI CLUB – TRI TRAINING CRUISE

Only a few spots left, register at: https://cfltriclub.wordpress.com/events-list/calendar/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/

If you have any questions, please do not hesitate to contact me at: 321-443-0073.

Coach Torres

Weekend of September 17 – 18, 2022

Warriors in Action!

Enclosed you will find the schedule for this weekend:

Remember your…. Why! Stay focused… ALL HOU HAVE IS ALL YOU NEED!

Tri Training Cruise – Only a Few Spots left

We are at 3/4 of capacity of our group! Reserve your room today.

Please let me know if you have any questions. you can call me at 321 4430073 Monday – Friday 9 am – 6 pm EST.

Visit for more info: https://cfltriclub.wordpress.com/2022/09/04/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/

Week of September 6 – 11, 2022

Hello team,

I hope you re all doing well and enjoyed this long weekend! As you are aware there is a race going this weekend and some athletes are racing. Therefore, we are going to be splitting the group for those athletes who need to do their training while the others race.

Good job to all of the athletes who completed their training! It was very hot and humid… but you did it! Remember this is part of your journey.

Tri Cruise -January 27 – 30, 2023

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the cruise ship Mariner of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!

For mor information: visit: https://cfltriclub.wordpress.com/2022/09/04/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/

Weekend Update – September 2 – 4, 2022

Hello Team,

Enclosed you will find the weekend schedule:

Saturday Distances:

  • Augusta 70.3 – 3 hours bike / 20 min run
  • North Carolina 70.3 – 2:30 hours bike / 20 min run
  • Ironman California/Kona – 5 hours or 100 miles
  • Ironman Florida / Arizona / Cozumel – 4:30 – 5 hours or 80 – 100 miles / 30 – 40 min run

Sunday Distances – Fast Finish

In today’s run, I want you to finish strong. The first segment you are going to run in Zone 2 your Endurance Pace. Pay attention to your nutrition. The last 3 miles I want it at tempo pace. Make sure you pace yourself so you can give me the efforts you want.

  • Augusta 70.3 – 10 – 13 miles – last 3 miles at Tempo pace
  • North Carolina 70.3 – 10 miles – last 3 miles Tempo pace
  • Ironman California / Kona – 16 – 18 mi – walk 20 sec every mile
  • Ironman Florida / Arizona / Cozumel – 14 – 16 miles – last 3 miles t Tempo Pace

Tri Cruise – Rooms are flying!

Great response on those attending the cruise on January 27 – 30, 2022. Enclosed you will find the link to make the deposit.

Click here to Reserve: https://www.active.com/orlando-fl/triathlon/clinics/tri-peak-athlete-cfl-tri-club-tri-training-cruise-2023

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

Coach Torres

Week of August 29 – September 4, 2022

Hello Team,

I hope you all enjoyed your recovery week and took the time to actually rest and rehab your body. This is going to be a tough week! Therefore, make sure you fueling properly during and post training sessions.

Your body responds to food as fuel.Therefore, we must make wise choices to maximize muscle repair and rebuild.

Determination

As you are aware, I am in Pittsburg, PA this week for my National competition to try and win my Pro card. If I DO or DON’T win, it won’t matter. The prize is not about the money. The prize is about the journey that we did our best to get the level we compete in.

What matters is, that I did my best to get to the level in which I am today. I am very proud on where I am as an athlete and a coach. I will keep you all in my heart as you are my family and my driving force.

You can always see that if there is a will…. There is a way! Keep on grinding my mighty Warriors!

Schedule

Enclosed you will find the schedule for this week:

Tri Cruise – January 27 – 30, 2023

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the cruise ship Mariner of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches! Click here for more information: https://cfltriclub.wordpress.com/events-list/calendar/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/