Weekend Update – Bike Ride

Hello team,

Enclosed you’ll find the information for this weekends ride:

Jennifer and Carlos will be leading the rides as I am out of town coaching a camp in Salt Lake City! Keep up the good work!

Click here for more information: https://cfltriclub.wordpress.com/about/join-the-club/

Friday – Swim

Warm up

– 200 free / 200 kick / 200 pull with buoy / 200 free all at 65-75 %

Drill work

6 x 50 m as 25 fist drill / 25 free style Wk the 15 sec recovery ( take your time on doing this drill I want you to emphasize on theory on how much water you’re grabbing with your forearm on the catch phase of your stroke)

8 x 50 m as 25 single arm drill with the opposite arm extension in front of you / 25 free style wi tho 15 sec recovery (when doing the single arm drill, your primary emphasis is fully extending the arm when it enters the water, catching water and we’re forcefully catching water and to throw the water back towards your hip. If your hand is not scratching your thigh you’re cutting your stroke too short. The opposite arm is extended in front of you the entire time.)

Main set:

2 rounds of the following

  • 200 free at 85% with 15 sec recover
  • 100 kick fast with board
  • 150 free at 95% with 20 sec recovery
  • 100 kick fast with board
  • 100 free at 100% (race pace) with 30 sec recovery
  • 100 kick fast with board
  • 2 x 50 sprint – all out with 45 sec recovery
  • 100 kick easy
  • Repeat

Cool down

200 freestyle

Click here to join: https://cfltriclub.wordpress.com/about/join-the-club/

Thursday – Run

Hello Team,

Meeting Spot

Tomorrow morning we are going to have two groups. For those who need to start a bit earlier, we are going to have a group starting at 5 am. This will be led by Jen and Carlos. They will come back around and pick up the 6 am group and provide directions.

Time: 5 am and 6 am

Location: Red Pagoda at Lake Eola.

Route: Baldwin Park

Coaches: Jen and Carlos

I will be coaching a camp at Salt Lake City. Please continue training and be consistent.

Congratulations to the following athletes who are going to 70.3 Worlds Championships

  • Rosa Laura
  • Kate P.
  • Hayley
  • Andre

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

Hector L Torres

Head Coach

Sports Development | Tri Peak Athlete / CFL Tri Club

321-443-0073
htorres@cfltriclub.com
www.tripeakathlete.com www.cfltriclub.com
617 Virginia Dr. , Orlando, FL , 32803
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Wednesday – Swim

Enclosed you will find the swim workout for Wednesday! Keep on swimming!

Warm up:

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:

100 stroke

Week of May 17 – 23, 2021

Hello Team,

I want to say Congratulations again to all of the athletes who raced this past weekend! What an amazing job! Keep up the good work!

Question of the Week

Question of the week: Does cycling two days a week will make a strong cyclist?

Answer: No! You must follow a periodized plan and bike at least 3 – 5 days per week.

Schedule – New for this May 17 – 23, 2021

I will be traveling to Salt Lake City on Thursday to coach my athlete in Utah. Therefore, Please review the schedule for this week:

The Swim workouts will be posted. So please look for them.

Saturday and Sunday rides will be led by Jen and Carlos.

Central Florida Tri Club Branching Out – Cocoa Beach

The Club is Growing and we are going to have a separate group starting in Cocoa Beach. Starting this Saturday, for those who live in that area will be able to join Asst. Coach Jeff on a training ride.

  • Start Time: 7:30 am
  • Event: Bike/Run Training along the beautiful and scenic indian River Drive starting from Cocoa Village.
  • Meet: Cocoa Riverfront Park(Across from Ryan’s Pizza and Pub)401 Riveredge BlvdCocoa, FL 32922
  • Parking: See Map, the Red boxes are free public parking areas ( There is also street parking throughout the downtown area). The blue box is the meeting area.
  • Route: Indian River Road (Rockledge Rd) road proceeds north and south from Cocoa Village and spans roughly 28 miles total round trip. We will proceed South first then back north. Those wanting a longer ride may bike the North section twice. After the bike we will run south. 
  • For information Contact Jeff Meister (321-298-5375)

How to Join the Club

Join The CFL Tri Club

Follow the link below: https://cfltriclub.wordpress.com/about/join-the-club/

If you have any questions, please do not hesitate to contact me. I’ll see you all in the morning for the Bike Trainer Session.

Little Secret: I am still doing Ironman Cozumel. Do you want to race? So sign up! We have a big group going!

Coach Torres

Keep on Grinding!

321-443-0073

Congratulations!

Congratulations to The athletes who raced this morning at the Space Coast Triathlon!
Luis Ortiz – 1st Overall
Jeff Meister – 1st Clydesdale
Maryory Calixto – Duathlon

For information on coaching for Triathlon, swimming, biking, running or whichever sport you practice… we will create a program for you.

Fee free to contact us for more information.

Keep on grinding!



Special Olympics Mock Tritahlon

An amazing morning at the Special Olympics Mock Triathlon at Lake Louisa State Park. I’m very proud of all the athletes who participated and the volunteers who came to support the athletes!

For information on coaching for Triathlon, swimming, biking, running or whichever sport you practice… we will create a program for you.

Fee free to contact us for more information.

Keep on grinding!

Weekend Reminder – May 15 – 16, 2021

If you are not volunteering at the Special Olympics clinic, please get your long run in for that day.

On Sunday, we will be riding out of Lake Minneola at 6:30 am.

Ironman Cozumel: 2 – 3 hours – Base Training Begins / run after bike 20 min

70.3 Augusta and North Carolina- Base training – 2:30 – 3 hours / run after bike: 20 min

Short Course: 90 min – Base training

Keep up the good work and I’ll see you all in the morning.

Coach Torres

321-443-0073

Week of May 10 – 16, 2021

Hello Team,

I hope you all had a great Mother’s Day Weekend! Congratulations to all of the ladies who completed on the Girls on Fire Triathlon this past Saturday!

  • Wynne M.
  • Pat S
  • Tanya S.
  • Maryory C.
  • Raiza A.

I am proud of all of you!

Training Schedule

This is the transition month for many athletes. As your main race is going to be in October or November, you base starts now. So make sure you are not skipping workouts and following the workouts prescribed!

Enclosed you will find the schedule for this week:

There are some athletes racing in Gulf Coast. Make sure you wish them a great race:

  • Kate P.
  • RosaLaura
  • Andre L.

NormaTec Sale

Quickest way to recovery! NormaTec has been a resourceful tool to use before and after workouts. If you are interested in purchasing any Hyperice Product, please contact me as we get a discount. Text me at 321-443-0073.

Recommended usage Prior to Workout:

  • Level 4 -5 
  • Duration: 20 min

Recommended usage Post Workout

If workout is longer than 2 hours: 

  • Level 1 – 3
  • Duration: 30 – 40 min

If workout is less than 2 hours

  • Level 3 – 5
  • Duration: 30 – 40 min 

Xterra Wetsuits

May came fast upon us and we wanted to share our deals from XTERRA WETSUITS including an incredible discount on the #1 BEST SELLING Sleeveless Wetsuit and sweet deals on some of their necessary accessories for your swim training and races. 

Just by following the link below and entering our unique code CO-TRIPK at checkout, we receive the best prices they offer anywhere. 

Zym Products

 ZYM (www.zym.com). It has truly been a pleasure hearing all of the positive feedback from those who have tried it. Thanks to those who made their first order with our 50% off sample code TEAMSPECIAL50 which is still active.

Swim Workout

Warm up: 

  • 3 x 125 as 100 Free / 25 Stroke with 15 sec recovery 
  • 4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery
  • 6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

  • 300 Free at 85%
  • 3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI
  • 100 easy

Kick set 

  • 100 easy kick with board
  • 4 x 50 kick with board with 15 sec recovery
  • 4 x 25 kick with board at 100%

Pull set:

  • 8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down: 

  • 100 stroke

Join The Club

2021 Join The Club

Let me know if you have any questions,

I hope you have a great day

Coach Torres

Mothers DAy Weekend – May 8 – 9, 2021

Hello team,

It is Mothers day weekend! Make sure you call your Mom and tell her that you love her.

Enclosed you will find several items:

  • Weekend Schedule
  • NormaTec Sale
  • Xterra Wetsuit Sale
  • Zym Products
  • Dog Lovers – Paws in the Park

Weekend Schedule – It is getting HOT! So we need to start earlier!

  • Saturday
  • Arrival Time: 6:15 am
  • Departure Time: 6:30 am
  • Location: Epic Cycle in Clermont, FL (Close to Waterfront Park)
  • Duration: 2 – 3 hours – 30 min run after bike
  • Note: Please bring appropriate nutrition.
  • Sunday – Mothers Day
  • Arrival Time: 6:15 am
  • Departure Time: 6:30 am
  • Location: Baldwin Park
  • Duration: 6 – 12 miles
    • Depending on the race you are training for!
    • Olympic – 6 miles
    • Half
      • Augusta 8 – 10
      • Hawaii 12 – 13

NormaTec Sale

Quickest way to recovery! NormaTec has been a resourceful tool to use before and after workouts. If you are interested in purchasing any Hyperice Product, please contact me as we get a discount. Text me at 321-443-0073.

Recommended usage Prior to Workout:

  • Level 4 -5
  • Duration: 20 min

Recommended usage Post Workout

If workout is longer than 2 hours:

  • Level 1 – 3
  • Duration: 30 – 40 min

If workout is less than 2 hours

  • Level 3 – 5
  • Duration: 30 – 40 min

Xterra Wetsuits

May came fast upon us and we wanted to share our deals from XTERRA WETSUITS including an incredible discount on the #1 BEST SELLING Sleeveless Wetsuit and sweet deals on some of their necessary accessories for your swim training and races. 

Just by following the link below and entering our unique code CO-TRIPK at checkout, we receive the best prices they offer anywhere. 

Zym Products

 ZYM (www.zym.com). It has truly been a pleasure hearing all of the positive feedback from those who have tried it. Thanks to those who made their first order with our 50% off sample code TEAMSPECIAL50 which is still active.

Paws In The Park

If you are a dog lover, Gather your dog(s) and come to Paws in the Park…everyone will have a great time! Join us on Saturday, May 8, 2021 for Paws in the Park – Orlando’s Largest Pet Festival! Register today to help support Pet Alliance of Greater Orlando, the region’s oldest and largest animal welfare agency. 10 am – 4 pm. Doggy To Go will be there too. Make sure you say hi to Don.

Join The Club

Keep up the good work and I’ll see you all in the morning.

Coach Torres

321-443-0073

Succeed!