Category Archives: Uncategorized

Monday – Swim Challenge

Are you up for the Challenge

Warm Up:

  • 3 x 200 Free focusing on Distance Per Stroke with 20 sec recovery
  • 4 x 150 kick with board and fins alternating speeds every 25 from EASY to HARD
  • 5 x 100 Build with 20 sec recovery (Build: you gradually increase your speed. You don’t increase your stroke count. You increase your power production of the stroke)
  • 100 Choice

Main Set:

  • 10 x 100 as 50 easy / 50 Hard with 20 sec recovery
  • 100 choice
  • 8 x 100 as 50 hard / 50 easy with 10 sec recovery
  • 100 choice
  • 6 x 100 Pull with buoy and paddles Hard with 30 sec recovery (Make sure to hold the same effort on all of them!)
  • 100 kick
  • 4 x 100 Free with Fins FAST with 30 sec Recovery
  • 100 back stroke
  • 3 x 100 at 85 – 90 of your Race Pace Effort with 20 sec recovery (I know your arms are tired. Suck it up )

Cool Down:

  • 200 choice

Week of August 8 -14, 2022

Hello Team,

Congratulations to all of the athletes who raced this past weekend;

  • Boulder 70.3
    • Risa W.
    • Rob W.
  • Ironman Estonia
    • Hardik
  • USA Triathlon Age Group Nationals
    • Mariangel
    • Linda

Training Week – Hill Week

This week we are going to be emphasizing a lot on our climbing skills and building muscular endurance. Therefore, we are going to be raising that front wheel and pushing that hard gear this week. It is very important, that you take at least 5 – 10 min prior to each training session for mobility, dynamic stretching and muscle activation. In addition, it is important to do it after as well.

As we are tapping in to your glycolytic system, we will provide enough recovery time, it is important that you fuel properly and take some aminos acids during your training.

Schedule

I am aware that Clermont is hosting a Sprint triathlon this weekend. If you are participating and training for a Full Ironman such as Hawaii / California / Florida / Arizona or Cozumel. Please be aware, that you have a two hour ride after the race! NO EXCEPTIONS! If you are not racing, there is a group that will be riding.

Join The Club

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

2023 Tentative Schedule

Here is the PDF file if you can’t see it. FILE

Weekend of August 6 – 7, 2022

Hello Team,

Enclosed you will find the schedule for this weekend:

Friday – 12 noon Bike Session – Cancelled – Rest for tomorrow

Saturday

  • Time: 7: 00 am
  • sport: Bike / Run
  • Location: UCF Research Parkway
  • Duration:
    • Augusta 70.3: 56 – 70 mile / 4 mile run
    • Ironman Hawaii: 90 – 95 mi / 6 mile run
    • Ironman California: 80 mi / 5 mile run
    • Ironman Florida/Cozumel/Arizona: 4 hour bike / 6 mile run
    • Cartagena 70.3: 60 mile / 4 mile run

Sunday

  • Time: 7 am
  • Location: Baldwin Park
  • Duration:
    • Augusta 70.3: 10 – 12 mile run
    • Ironman Hawaii: 14 – 16 mile run
    • Ironman California: 12 – 15 mi run
    • Ironman Florida/Cozumel/Arizona: 12 – 15 mile run
    • Cartagena 11 – 12 mile run
  • Note: Please wake up early and have breakfast 2 hours prior to the run. Take your electrolytes, water and gels during you run.

Recovery

Recovery is key to your success. We tear our bodies down to build them back up again. However, we need to allow our bodies to heal! Therefore, when the coach provides you a day off, take the day off! Don’t try to make p for missed workouts, cause this can lead to burnout, adrenal fatigue, and unnecessary weight gain. Therefore, take the day off when the coach tells you to!

Thursday – Schedule

  • 5:30 am
    • Sport: Bike Trainer / Run after bike
    • Location: Tri Peak or Virtual
    • Zoom ID: 868 0562 1340
    • Note: This will be an endurance ride, focusing on your pedal stroke efficiency and endurance.
  • 9:30 am
    • Sport: Conditioning
    • Location: Tri Peak
    • Note: By Appointment Only
  • 4 pm
    • Sport: Sport Conditioning – Athletes in the Intellectual Impairment Division
    • Location: Tri Peak
  • 6:30 pm – Happy Hour – Hammered Lamb
    • Sport: Social Time
    • Location: Hammered Lamb – 1235 N Orange Ave, Orlando, FL 32804
    • Note: 2023 Race Schedule – Voice which races you want the club to do next year.

Tuesday – Schedule

  • 5:30 am
    • Sport: Bike / Run
    • Location: Tri Peak or Virtual
    • Zoom ID: 868 0562 1340
    • Note: Make sure to have your running shoes with quick laces and we are going to be doing several runs off the bike!
  • 9:30 am
    • Sport: Conditioning
    • Location: Tri Peak
    • Note: By Appointment Only
  • 4 pm
    • Sport: Sport Conditioning – Athletes in the Intellectual Impairment Division
    • Location: Tri Peak
  • 5:30 pm
    • Sport: Swim
    • Location: Dinky Dock
    • Note: Must bring a buoy and all swim gear.

Week of August 1 – 7, 2022

Hello Team,

What an amazing weekend it has been. With the races lining up, athletes are stepping up their game! In addition, we had an amazing turn out at the 2022 Zone 3 USA Triathlon Youth & National Championship in implementation of the Intellectual Impairment Division. All of our athletes placed and took home a medal.

Congratulations to all of these athletes:

  • Age Group
    • Mariangel – 2nd place / 3rd place Overall
  • Intellectual Impaired Division
    • Male
      • Andrew – 1st Pl
      • Daniel – 2nd Pl
      • Chad – 4th Pl
      • Caleb – 6th Pl
    • Female
      • Juliette – 1st Pl
      • Abigail – 2nd Pl
      • Victoria – 3rd Pl – 1st Time Triathlete

Upcoming Races

It takes 3 – 4 weeks for your body to adapt to your training. Don’t wait till the last minute to start training for your race. You don’t want to overload your body too much; especially, if you are trying to pile up for lost time. This overload can lead to an injury, burn out and eating your feelings. Talk to me and lets set a plan.

  • September
    • Venice 70.3
    • Augusta 70.3 / Cozumel 70.3
  • October
    • Ironman Hawaii
    • North Carolina 70.3
    • Ironman California:
  • November
    • Ironman Florida
    • Ironman Cozumel/Arizona
  • December
    • Cartagena 70.3

Week Schedule

Made a few adjustments this week. So, please review them.

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

Coach Torres

Tuesday – Schedule

Tuesday Scbhedule
  • 5:30 am
    • Sport: Bike Trainer Session / Run
    • Location: Tri Peak Athlete and Virtual
    • Duration: 90 min bike / 20 min run
  • 9:30 am
    • Sport: Tri Peak Conditioning
    • Location: Tri Peak Athlete – By Appointment Only
    • Duration: 1 hour
  • 4 pm
    • Sport: Special Olympics Conditioning
    • Location: Tri Peak Athlete
    • Duration: 1 hour

Week of July 25 – 31, 2022

Congratulations

Congratulations to Haley for an amazing race in Ohio! Awesome JOB!

Schedule

Enclosed you will find the schedule for this week. I will be leaving Thursday afternoon for Youth and Junior Nationals to Coach the athletes in the Intellectual Impaired Division and Mariangel in the Age Group Division. Please wish us the best of luck!

Please review the schedule.

July 25 – 31, 2022

Join The Club

Join The Club

2022 Join The Club link to register

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

  • CLA – Taken with each meal
  • Chromium Picolnate: 1000mg with each meal 
  • BCAA – Take during training 
  • L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

If you need anything, please email me or text me. 

Coach Torres

Weekend Reminder – July 22 – 24, 2022

Friday

  • Time: 6:15 am
  • Location: Lucky’s Lake
  • Duration: 1 hour – minimum two crossing
  • Note: Please bring buoy, goggles, anti fog spray, and hydration such as electrolytes and water. Make sure to navigate every six strokes so you won’t be zig zagging in the water and lose time.

Saturday

  • Time: 8 am
  • Location: Lake Louisa State Park
  • Duration: 2 – 3 hours
  • Note: Please bring proper nutrition and hydration such as electrolytes and water.

Sunday

  • Time: 7 am
  • Location: Baldwin Park
  • Duration: 90 min – 2 hours
  • Note: Please bring proper nutrition and hydration such as electrolytes and water.
Great thing never came from comfort zones.