Weekend Update – May 21 – 22, 2022

Saturday

Light Brick workout: 20 min swim / 20 min bike / 20 min run. Include 5 segments of 20 sec of race pace efforts with 40 sec recovery in between during each sport. You can do this in the gym. I want you resting the rest of the day. Go to bed early and get your nutrition ready for Sunday. Go to bed early and make sure to prepare your nutrition for the next day.

Sunday – Brick Update:

• Arrival time: 6:45 am
• Roll out time: 7:00 am
• Duration:
  • 2 hours / 1 hour run
  • 3 hours / 1 hour run
• Location: ESPORTA – Lee Vista and Goldenrod.

Please pay attention to the Weather. I will send a WhatsApp message at 5 am on Sunday morning. If the weather is clear, we will ride at 7 am. However, if the weather is not looking good. We will do a virtual session at 7 am EST via Zoom and other can join us in my studio.

If the weather permits, enclosed you will find the map ride for the Saturday:

Bike Portion 2 – 3 hours

https://www.mapmyride.com/routes/view/embedded/5009195482?width=600&height=400&link=true&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T17:39:43+00:00

Run Portion – 1 hour

https://www.mapmyride.com/routes/view/embedded/5009575366?width=600&height=400&&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T23:23:04+00:00

Congratulations!

Congratulations to all of the Special Olympic Athletes participating in the State Games!

Dinky Dock Swim – 5:30 pm

Join us today for an open water swim at the Dinky Dock. Please bring your swim gear and inflatable buoy!

Today at 5:30 pm

Week of May 16 – 22, 2022 – NEW SCHEDULE

Hello Team,

I am very excited for this week! This past weekend we did a great brick workout at Lake Louisa. Now it is a great time to set a benchmark in your fitness. This entire week, we are going to be focusing on same race pace efforts and resting on Friday.

On Saturday, if you are not participating in the Special Olympics Clinic, please do the workout prescribed.

Saturday Workout

Saturday’s workout is going to be a light 20 min swim / 30 min bike / 20 min run. This is just to get your body ready for Sunday.

Sunday Workout

On Sunday, we are going to go for a 2 hour brick followed by a 1 hour run. We are going to be doing a long loop at the Airport and running immediately afterwards. I encourage you to bring lights so we can start on time.

Sunday – Roll out 7:00 am

Keep up the good work!

May 2022 – Power Couple of the Month

Week of May 9 – 15, 2022

Congratulations al of the athletes who raced this past weekend:

• Miguel A.
• Michael A.
• Justin G.

I am very proud of all of you. Your hard work does pay off!

Keep on Grinding!

At times we train and challenge ourselves to the next level. However, situation not always go to our favor. NO matter how hard life hits us, we need to get back and keep on fighting. So when yo undo get hit, get back up and say, “Is that all you got. Come on…. HIT ME again and is that all you got!”

This is part of your Journey and we should never give up on your dreams. So put down the donut, don’t eat your feelings and lets get back at it. (I will see you Tuesday morning for the bike session.)

Weekly Schedule

Please review the schedule as there are a few adjustments.

Keep up the good work everyone,

Coach Torres

Race Strategy – Time Revision

Hello Team, 

I have a conflict with the call for today as I have special olympics call at the same time. Can we please move it to 12n EST. If so, please log in at that time at this link: 

Click https://us02web.zoom.us/j/84026162386 to start or join a scheduled Zoom meeting

Race Strategy Meeting

Week of May 2 – May 8, 2022

Congratulations to all of the athletes who race this past weekend at St. Anthony’s Triathlon in st Petersburg, FL!

• Luis Ortiz Jr
• Risa W.
• Rob W
• Mariangel
• Juliette S
• Austin C
• Linda F.
• Andy H
• Ren
• Janice
• Julie G
• Marjory
• Jonathan
• Paul

I am proud of all of you!

Ironman St. George and 70.3 Gulf Coast

For those athletes racing this weekend, we are going to have a conference call on Wednesday at 6 pm EST via Zoom to go over race strategy and fueling.

Link: https://us02web.zoom.us/j/84026162386?pwd=TUJJeGp1bXFtZ3F2MmlGbGxsL3Frdz09 to start or join a scheduled Zoom meeting

Schedule

It is recovery week, please take it easy and don’t over do it this week.

Week of April 25 – May 1, 2022

Hello Team,

Congratulations to all of the athletes who raced this passed weekend! There were too many, so if I don’t mention you. Don’t get offended

Clermont Sunset Triathlon

• Roberto A.
• Miguel
• Michael
• Jonathan S
• Diego
• Jo K.
• Linda F
• Erika A.
• The Entire Special Olympic Triathlon Team – FL

NEW SCHEDULE THIS WEEK – PLEASE REVIEW

This weekend it is the St. Anthony’s Triathlon. Therefore, please review the schedule.

Race / Training Weekend – April 23 – 24, 2022

Hello team,

I am very excited to see the race go by this weekend in Clermont, FL. We have many new athletes racing and the Special Olympic Triathlon Team Florida will be racing as well. It will be great if you showed up to cheer everyone else.

Nutrition Prior To Race

Are you READY

The following recommendation is leading into a race that will be held in the afternoon / evening.

Friday – Evening Prior to Race

Carbohydrates, some lean protein, not too much fat.* For example:

• 1/2 cup of Jasmine rice
• 6 oz of grilled chicken
• 1/2 cup of veggies

*These are recommendations.

Saturday

Morning – 7 am

High Carb / Protein / Fat.* For example:

• 70g of Oatmeal (Pre Cooked)
• 15g of Protein (Protein Powder)
• 1 Banana or 1/4 cup of blueberries

Lunch – 11:30 – 12n (Balanced)

• 3 oz of Jazmine Rice
• 3 oz of Chicken
• 3 oz of Brócoli

Mid Afternoon – 3:30 – 4:30 pm

• 2 Slices of Ezekiel Bread
• 1 Tbsp Of Peanut Butter or Almond Butter
• 1 Banana

Arrive at 4:30 pm

• Pick Up Packet
• Set Up Transition

Meeting Point – 5:00 pm

• Swim Start for Warm Ups

Schedule for the Weekend

Don’t stop training!

Saturday – AM

• Time: 7:00 am
• Sport: Bike / Run
• Location: ESPORTA – Goldenrod and Lee Vista
  • Link: https://maps.apple.com/?address=5915%20S%20Goldenrod%20Rd,%20Orlando,%20FL%20%2032822,%20United%20States&auid=16694930053491254557&ll=28.476903,-81.287495&lsp=9902&q=Esporta%20Fitness&_ext=CjMKBQgEEOIBCgQIBRADCgUIBhCRAQoECAoQAAoECFIQAwoECFUQDQoECFkQAQoFCKQBEAESJikRntDN+3g8QDEbJxhWtlJUwDkNSRyGSHs8QEFFrMblDlJUwFAD&t=m
• Duration: 2 hour bike / 4 mile Run
• Note:
  • Speed Work
  • Please bring proper nutrition and hydration

Saturday – PM

• Time: 4:30 pm
• Race: Sunset Triathlon
• Location: Waterfront Park, Clermont, FL
• Note: Look for the CFL Tri Club Tent

Revised – Schedule (April 18 – 24, 2022)

Hello Team,

Enclosed you will find the revised schedule for this week:

I completely forgot that there is a corporate 5k on Thursday night. So if your company is racing, please run it with them. If you are not running, please go for an easy 45 min run.

Week of April 18 – 24, 2022

Keep up the good work!