Category Archives: News

Weekend Update – January 22 – 23, 2022 (Read)

Saturday

Link: https://us02web.zoom.us/j/86805621340

Bike trainer 2:30 hr
Location: Tri peak Athlete Via Zoom: 868 0562 1340
Time: 5:30 am
Arrive at 5:15 am

Run after bike: 30 min

Sunday


Long Run
Ironman distance: 10-12 miles
Half Ironman: 8-10 miles
Olympic: 6-7 miles
Sprint: 4 miles

We were going to run the clay loop but it got shut down. Please do the run on your own as I have special Olympics at 8:00 am at Lake Louisa State Park.

All distances are at moderate effort / zone 2 (moderate effort)

Please give me a tempo pace (a little bit faster than your endurance pace) for the last mile.

Make sure to take proper nutrition during the run.
If you don’t know what to take on your run, please be give these following items in check:

  • electrolytes
  • water
  • gel (only if running longer than 90 min)
  • hat/visor
  • sunblock
  • great attitude

Let me know if you have any questions.

Have you paid your club dues:

https://www.active.com/orlando-fl/triathlon/clinics/2022-cfl-tri-club-annual-membership-2021

Let me know if you have any questions.

Hector L Torres – Elite Coach

Week of January 17 – 23, 2022

Hero team,

Coach Torres
Coach Torres – Elite Coach

All settled in from Colorado Springs and ready to go reek havoc and take 2022 by the storm. Moving forward, every week I’ll be setting goals for each specific workout and expectations on your performance. Therefore, I have always had the channels of communication open, if you have any questions, please don’t hesitate to contact me.

Goals

As last week we did a swim and bike test, let’s settle into your new paces and efforts. Make sure you upload your data so we can keep track of your progress. Remember the only way you are going to get better is being consistent with your training and fueling properly!

Schedule

CFL TRI CLUB – Uniforms

Todays is your last day to place an order for the CFL Tri Club uniforms. Please order today before it is too late.

https://cfltri.itemorder.com/

Week of January 10 – 16, 2022

Hello team,

I am in Colorado Springs, checked into the hotel and sitting in my boots sending out the weekly email. I am very happy to see how the meeting went out.

Schedule

Please pay attention to the schedule for this week, as we have many new additions to the schedule:

Zones

Tabulate your zones as follows
If you have a Power Meter, please follow these Zones.

Special Olympics Kick Off Meeting – January 16, 2022

As you all know, I am the Coach for the Special Olympic Team. I am going to need help to collect data on Sunday. I am doing an assessment on each athlete, but I am going to make it fun. So I am going to need some help on collecting data. Please let me know by Wednesday, if you can help me. I need a total of six extra volunteers that are not Unified Partners.

  • Date: January 16, 2022
  • Time: 3 pm – Arrive at 2:45 pm
  • Location: Cypress Grove Park – Orlando, FL

Monday – Swim

Warm up:

  • 300 free
  • 300 kick with fins
  • 300 Paddles and Fins
  • 300 with paddles only no fins or buoy

Main Set:

As we are building endurance, I want you to hold a comfortable pace and focus on your extension. Don’t go slower than ten seconds of your race pace. Please review below:

  • 10 x 50 at Endurance Pace with only 5 sec Recovery
  • 100 Kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 Paddles and Fins (emphasize on your catch and follow through)
  • 10 x 50 at Tempo Pace with only 15 sec recovery
  • 100 kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 side to side kick with fins (switch side every six kicks)

Use the chart as an example for your paces.

Cool Down:

– 200 yards Choice

Uniforms

Borah Wear

This company is US based. Their turnaround is 10x much quicker. So order today. Link: https://cfltri.itemorder.com/

Club Membership Dues

Active link: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

Week of Jan 18 – 24, 2021

Good morning team,

In this email you will find:

  • Monday Swim Workout
  • Weekly Training Schedule
  • Join the Club

Monday Swim Workout

Warm up:

Dry land band exercises:

4 x 20 reps of 

  • Freestyle
  • Breaststroke 
  • Butterfly

Warm up:

  • 2 x 150 free – focus on distance per stroke (DPS) with 15 sec recovery

Kick Set:

  • 4 x 75 as Side to Side kick with one arm extended in front of you. You can use a snorkel. With 15 sec recovery
  • 4 x 50 kick with board with 15 sec recover. Start easy and then finish strong.

Drill Set:

  • 2 rounds of: 4 x 50 Drill set with 20 sec recovery.
  • 50 right arm 
  • 50 left arm
  • 25 right arm / 25 left arm
  • 25 Tarzan drill / 25 free

Note:

Single arm drill: When doing the single arm drill, you will use a board and with the arm that you are  using you want to make sure that the Hand enters slightly in the middle of the board and extend your hand under/passing the board. This will emphasize on your extension, body rotation and catch.

Tarzan drill: when doing the Tarzan drill you’ll be swimming with your head above the water. Make sure that you’re looking for the entire time and that your head is not moving from side to side.

Swim set:

6 x 50 free at 85% with 15 sec recovery 

100 easy free

4 x 25 free fast with 20 sec recovery. (Note: your body could be tired after doing all the drill work, don’t get sloppy and emphasize on your form when going fast. I don’t want you flaring your arms like a maniac, make each stroke count)

Pull set:

  • 4 x 75 pull buoy and paddles with 15 sec recovery

Cool down: 

  • 200 choice

Weekly Training Schedule

2021 – Join The Club

Please use the following link and complete an athlete profile.

Join The Club or use this link: https://cfltriclub.wordpress.com/about/join-the-club/

In addition, if you haven’t linked your Traininpeaks account with me, please do so by using the following link:

Attach TrainingPeaks account: https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

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

Coach Torres

Tri Peak Athlete / CFL Tri Club
617 Virginia Dr.
Orlando, FL 32803
USA

sAVE the Date – Kick OFF MEETING

2021 CFL Tri Club Kick Off


Date: January 16, 2021
Time: 3 pm


Location: Tri Peak Athlete or via zoom.
Address:
617 Virginia Dr, Orlando, Fl 32803

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

If interested in attending meeting via zoom please register at:

Click https://us02web.zoom.us/j/3148801544… to start or join a scheduled Zoom meeting

Week of August 24 – 30, 2020

Hello Team,

I hope you are all doing well. Please be advised that I am leaving to Salt Lake City on Thursday to coach my athletes in Utah. Therefore, please pay close attention to the training schedule for this week:

Schedule

TimeWorkoutLocation: Note
Monday6:30 AMSwimLucky’s LakeYou Must Register
Tuesday5:30 AMBike Trainer Virtual & Tri Peak Athlete, LLCZoom ID:  876-0321-0273
Wednesday6:00 AMTrackHoward Track Middle School
Thursday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionLee Vista / 436Zoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
Saturday6:30 AMBike / RunLee Vista / 436Duration:  2.5 hours all with a 30 min post run
Sunday5:30 AMTri Peak Athlete, LLCHalf Distance: 10 – 13 miles                   

Virtual Strength Sessions

9 AM5:30 PM
Zoom ID876-0321-0273876-0321-0273
MondayStrength Strength
TuesdayOFFStrength
WednesdayStrength Strength
ThursdayOFFOFF
FridayOFFOFF

CFL Tri Club Weekend – Aug 21 – 23, 2020

Hello Team,

This is a friendly reminder of our training schedule for this weekend:

Saturday

  • Group A:
    • Time: 5:30 am
    • Duration: 4 hours 30 min / 30 min run
    • Location: Tri Peak Athlete, LLC – 617 Virginia Dr., Orlando, FL 32803
    • Route: UCF Research Parkway
  • Group B:
    • Time: 6:30 am
    • Duration: 2 – 3 hours / 30 min run.
    • Location: UCF Research Parkway / Christmas

Sunday

  • Run Group:
    • Time: 6:00 am
    • Duration: 12 – 14 miles
    • Location: Tri Peak Athlete, LLC – 617 Virginia Dr., Orlando, FL 32803
    • Route:

Weekend Update – June 13 & 14, 2020

Hello Team,

Enclosed you will find the weekend update:

  • Saturday
    • Group A & B: 6:30 am
    • Bike / Run Advanced Cycle
    • Group A: 3 hours Group
    • B: 2.5 hours all with a 30 min post run
  • Sunday
    • 7:00 am
    • Tempo Run
    • Lake Eola

Bring a Friend To Training:

Please share this video: https://vimeo.com/428436150

Weekend UPdate – Memorial Day Weekend

Hello Everyone,

I hope you are all doing well. I wanted to pass along the updated schedule for this weekend and wanted to encourage you to follow along with me.

TOPICS:

  • IRONMAN VR
  • COVID 19
  • SCHEDULE

I encourage you all to register for the Ironman VR as we participate in many Ironman events, it will be great to have the exposure. When you register, make sure you select that you are part of the Central Florida Tri Club. You have 23 hours to register for the VR that starts on Friday – Sunday. You can complete the distance in any order or fashion.

What I have done, I have broken it up in days. If you have a longer ride for that day, just record/save the segment of the race in a separate workout and then Start a separate workout in another segment.

The distance for this weekend is: 3k run / 40k bike / 10k run

Link to register: https://www.ironmanvirtualclub.com

This is completely free.

COVID – 19

Try to minimize in groups larger than 10 and at least 6 feet apart.

Schedule

Saturday

  • Location: Ride out of Waterfront Park, Clermont, FL
  • Distance: 40 – 60 km
  • To avoid any nuances from anyone, I am arriving at 5:50 AM and going to start my run at 6:00 am.

Sunday

  • Location: Downtown YMCA
  • Distance: 90 min
  • Arrival Time: 5:50 am
  • Start Time: 6:00 AM

START TRAINING TODAY!