Category Archives: Coach’s Corner

Week of March 7 – 14, 2021

Hello Team,

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

  • Mariangel Lozada

Weekly Update

It is a race week for many and the Special Olympics clinic. Enclosed you will find the schedule for this week; therefore, please make sure you review the workouts!

Swim Workout

Warm up:
200 Free
4 x 50 Scull /Swim
4 x 75 Build
Main Set:
4 x 200 (Race Pace + 15 sec )SI
1 min bonus rest
4 x 100 (Race Pace + :15 sec) SI
– Swim each100 2-5 sec, faster than race pace
Cool Down: 600 (100 Swim, 100 Kick)

Sunday – Update

Hello Team,

I won’t be able to lead the run on Sunday morning as I have an athlete racing in Lake Louisa Sunday morning. However, we will have the ride at 11 am.

Enclosed you will find the breakdown for the run in the morning based upon the race you are training for:

Time on your feet is more important than pace in a long, steady run. Run easy and run long.

Workout:


Warm up:
15 min easy run with high cadence
5 x 15 sec at 5k with 45 sec jog
Warm up:
5 x
8 min at 10k Pace
1 min walk
3 min jog recovery

——-
20 min aerobic pace (If you are doing a half)
20 min easy (If you are doing a full by June)


Cool donw: 5 min easy

Order your CFL Tri Club Apparel today!

Enclosed you will find the link to order your:

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

  • T-shirts
  • Tank Tops
  • Cycling Jersey – Must be worn on each group ride!

CENTRAL FLORIDA TRI TEAM

Welcome to the CFL store in with BASE Performance.  These items are all PRE ORDER and will ship to you around late May.

Email:  info@baseperformance.com  with any questions.  All sizing is “true to size” meaning if you typically wear a Medium T Shirt from Target, you will order a Medium Cycle Top or Tri Top.

Your CFL Discount code to receive 25% off of your entire TEAM KIT order is CFL25.  Please enter that discount code at checkout.

After you place your order, we will email you a special coupon to order BASE Performance Nutrition products at 50% off for a one time deal.

PLEASE ONLY ORDER YOUR KIT. DO NOT ORDER NUTRITION OR ANY OTHER PRODUCT WITH YOUR KIT ORDER AS YOUR KITS WILL NOT SHIP FOR MONTHS AND WE CAN NOT SEE YOUR ORDER TO “SPLIT THE ORDER”

RETURN POLICY

These pieces are custom made for your specific order, for your specific team. We do not have the ability to return these. They are 100% custom.

Looking for Unified Partners – ID Triathlon team Florida!

As the sports grow, we are in need of Unified Partners for athletes with Intellectual Disabilities across the state of Florida. If you are in the Jacksonville area, Central Florida, Miami or Tampa area, please contact us!!

If you are interested in growing the sport! Please contact:

Week of March 1 – 7, 2021

Can’t Wait

Hello Team,

I hope you are all doing well. It is Recovery Week! So exciting!

Enclosed you will find the following items:

  • How to Join the Club
  • Weekly Schedule
  • Swimming Essential Items
  • Swim Workout

How To Join the Club

Follow this link to Join the Club. Link: https://cfltriclub.wordpress.com/about/join-the-club/

Weekly Schedule

Please be advised that on the weekend meet up rides, we will arrive at 7 am and depart 15 min after. This will allow people to arrive and get ready. For you to ride with the club, you must join the club. In addition, the uniform store will be up by Wednesday.

TimeWorkoutLocationNote
MondayOn your ownSwimWorkout will be posted
Tuesday5:30 AMBike Trainer – BuildVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
4 PMSpecial Olympics – RunBlue Jacket ParkSpeed Work
Wednesday6:00 AMTrack WorkoutHoward Track Middle School – Downtown OrlandoSpeed Work
12n Bike Trainer – TempoVirtualZoom ID:  868 0562 1340
Thursday5:30 AMBike Trainer – EnduranceVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
4 PMSpecial Olympics – ConditioningTri Peak Athlete
FridayOn your ownSwimWorkout will be posted
SaturdayArrive at 7:00 am Leave at 7:15 amBike / RunLake MinneolaDuration: 2 – 3 hours / 20 min run
SundayArrive at 7:00 am Leave at 7:15 amBaldwin ParkFountain at Baldwin Park 7 – 12 mile run
11 AMBike – Recovery RideAdvanced Cycle / Lee Vista / 436Duration: 75 min 

Swimming Essential Items

Paddles: https://www.amazon.com/TYR-999LVC2S-Catalyst-Training-Paddles/dp/B00DLOUBQK/ref=sr_1_3?dchild=1&keywords=tyr+catalyst+paddles&qid=1614540033&sr=8-3

Pull Buoy: https://www.amazon.com/Sunlite-Sports-5-Layer-Pull-Float/dp/B07VXXSQ2C/ref=sr_1_1_sspa?dchild=1&keywords=tyr+pull+buoy&qid=1614540522&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyWVpONDNRSEoxOEk1JmVuY3J5cHRlZElkPUEwNjI3ODAyMTA3TktOTUw5R1RTRiZlbmNyeXB0ZWRBZElkPUEwNzI3MTM1SFdGMFZRWkxaNDgmd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

Fins: https://www.amazon.com/TYR-Stryker-Silicone-Swimming-Equipment/dp/B07BQWNQLL/ref=sr_1_2?Sdchild=1&keywords=tyr+fins&qid=1614540550&sr=8-2

Snorkle: https://www.amazon.com/Michael-Phelps-Focus-Snorkel-Black/dp/B00RTMBVB4/ref=sr_1_3?crid=3UORQK15TRHKV&dchild=1&keywords=michael+phelps+snorkel&qid=1614540592&sprefix=Michael+%2Caps%2C201&sr=8-3

Bands: https://www.amazon.com/FOOING-Resistance-Professional-Freestyle-Blue-40lb/dp/B086YN5GR9/ref=sr_1_8?crid=15X4DVPANCF6M&dchild=1&keywords=swim+resistance+bands&qid=1614540634&sprefix=swim+resi%2Caps%2C184&sr=8-8

Swim Workout – Recovery

Warm up:
5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
Main Set:
– 5 x 200 free easy with 10 sec RI
Cool Down:
3 x 100 as Free/Pull/Free all with 10 sec RI

Weekend Training

Enclosed you will find the schedule for this week:

Saturday

  • Meet time: 7 am
  • Roll out time: 7:15 am
  • Location: Lake Ava Park, Haines City
  • Duration: 2 – 3 hours (56 miles)

Sunday

  • Meet time: 7 am
  • Roll out time: 7:15 am
  • Location: Baldwin Park, Fountain
  • Duration: 8 – 12 mi

ID Triathlon Team Florida – We need your help!

My name is Hector Torres. I am the Head Coach with Tri Peak Athlete and the Central Florida Tri Club. Since 2018, I have been working with Intellectual Disable Athletes on developing them into the Triathlon sport within Florida. Since we have began, it has grown tremendously! The program started with four athletes and now we have 16 athletes. Our goal is to have at least 40 athletes on the starting line on the USA Games in 2022 held here in Orlando, FL. From these games, we will select the team that will represent us at the 2023 games in Berlin, Germany!

Chris Nikic, was one of the first group.  One of his greatest accomplishments was completing Ironman Florida.  #anythingispossible

With small steps we are changing the world and allowing the athletes with Intellectual Disabilities to be included in every sport! #inclusion 

We know that the triathlon sport is very expensive; therefore, I need your help! I am collecting wetsuits, bikes, bike trainers and sneakers for these athletes. If you will like to donate and help this cause, I will greatly appreciate it! 

You can donate them at:

Tri Peak Athelte

617 Virginia Dr.
Orlando, FL 32803

Help me, help these athletes make a difference! 

If you will like to donate wetsuits, bikes, or bike trainers. Please reach out to me.

Go Fund Me:

For more information, contact me at htorres@cfltriclub.com or 321-443-0073