Injuries Suck! Admiting I have a problem

by Michael FitzPatrick

Injuries can happen to anyone – and the harder we train the more susceptible we become. We’ve likely all dealt with some level of injury during our athletic journey, so stop for just a moment and think back to what you did when you realized something had begun hurting, or maybe just felt “a little off”. 

Did you keep going because you only had a couple more miles until you were done? 

Did you trudge through because you’re a steadfast believer that “what doesn’t kill you makes you stronger”? 

Did you back off just enough to “finish” the workout, albeit with sub-par paces or power numbers? 

Did you scour the web for answers to self-diagnose your symptoms, all in effort to avoid a dreaded visit to a specialist?

Chances are you answered yes to many, if not all of the above scenarios. You are not alone. We have all been through the frustrations of injury, and typically we will look for the quickest path to recovery. However, we are not experts (unless you actually are an expert) – we make our decisions based on experience, or sometimes lack thereof. 

Now I am definitely not a doctor, but sometimes I play one in my head. As I will admit – I am guilty on innumerable counts of self-diagnosis (just ask my Coach!), and only occasionally do I hit the nail on the head. When I don’t get it right, I spend a whole lot more time wishing I were out there swimming, biking and running, so let’s leave it to our REAL experts to do the diagnosing.

So what are the appropriate steps to treating an injury? Let’s begin by assuming you have onset of pain or even mild discomfort, or maybe it doesn’t hurt, but your gait feels off or different than it has in recent weeks. Now you have a decision to make – let’s refer back to the scenarios listed above. Likely you’ll be evaluating one, if not several of those questions, but the one question we don’t usually consider is this:

“How will my decision affect the rest of my season and goals?”

When confronted with an injury, be smart and sensible. No one ever reached his or her goals by being the workout champion, so slow down, stop, or crawl home. Your coach will guide you through the appropriate steps to recovery. You’re going to get through this, so have faith in the process.


Start Your Monday

Start your Monday! Wake up with determination! Start training today!
Virtual Strength sessions today:
10 am
Zoom ID: 575-784-745
5 pm
Zoom ID: 483-248-821

Follow / Tag us at @tripeakathlete
If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call:













#nopainnogain #quintanarootri @quintana_roo_tri
@cfltriclub @ironmantri
@rudyprojectna @rokasports #lgbtq #hyletenation
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

Special Event – Chris’s 70.3

On Saturday, May 9, 2020 at 7 am.

Chris, Special Olympic Athlete, will begin his journey of completing a Half Ironman Distance. 1.2 mile swim / 56 mile bike / 13.1 mile run. As this is a non official event, we will still abide by USAT rules and city guidelines (Still practicing social distancing, 6 – feet apart).


  • Thursday
    • 6 pm – Carbo Load – TBA
  • Friday
    • 8 am – Tri Pre Race
    • Location: Waterfront Park

Saturday – Race Day

  • Arrive: 5:30 am
  • Transition Set up: 6:00 – 6:45 am
  • Race Begins: 7:00 am

CFL Tri Club Weekend Update – May 2 – 3, 2020

Hello Team,

I hope you are all doing well. Very excited that Florida is reopening. Enclosed you will find the update for this weekend.

Saturday, May 2, 2020

  • Time: 7:00 am
  • Start Time: 7:15 am
  • Location: Waterfront Park, Lake Minneola
  • Route: Cherry Hill Lake Rd
  • Duration: 2 – 3 hours followed by a 30 min run

Sunday, May 3, 2020

  • Time: 6:00 am
  • Start Time: 6:05 am
  • Location: Downtown YMCA
  • Route: Baldwin Park Loop

Save The Date – May 9, 2020

On May 9, 2020, Chris Nikich will be completing his first Half Ironman. He will be doing it out of Lake Minneola next weekend. We are going to need your participation to do it with him and partake of this non-official half ironman event. I will be sending out a separate posting shortly.

Needs Gels

Base Gels are on sale!

As many events were cancelled Base have a lot of extra gems. They need to get rid of them.

In light of this, we are having a super sale on gels. 1 box of gels is 100 gels. We are selling them for $50. You must purchase an entire box of a single flavor to get this deal. If you buy 2 boxes, shipping is free. No additional discounts apply. You can find the product here:

Quarantine Challenge Tuesday 4/28/2020

Quarantine Challenge Tuesday

Warm up

5 x 

  • 200 meter run or 1 min jog in place
  • 5 walk out push ups
  • 5 reverse lunges with torso twist on each side
  • 5 Knees to elbow on each side


3 rounds

  • 4 World Greatest Stretch on each side
  • 5 Bird Dog on each side (Hand and knees in the ground. Extending your right arm and left leg. Bringing your knees to elbow under your body. Focus on one side and then alternate.)

Main Set: 

If you want to add more resistance. You can place a band around your back 

Push up with resistance
Push up with resistance

4 Rounds – super set

  • 20 – 25 Decline Push ups (legs on top of box or chair. Keep your tight and don’t allow your hips to drop. )
  • 15 Biceps Hammer Curls
  • 20 Knees to elbow – Hold each contraction for at least .5 sec.

4 Rounds – super set

  • 20 – 25 Wide Push ups
  • 15 Concentration Curls
  • 15 Hanging Reverse Curls or Reverse Curls in the ground. Control the movement when bringing the legs down. 

4 rounds – super set

  • 20 – 25 military push ups. 
  • 15 Reverse curls
  • 15 Side plank raises on each – Right and Left

TABATA 20 sec of work / 10 sec off

  • High Plank and Low plank
  • Mountain climbers

Cool down

  • Foam roll and stretch

Follow / Tag us at @tripeakathlete 

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning  strategy call:













 #nopainnogain #quintanarootri 







 @rokasports  #lgbtq  #hyletenation 


 #cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride  #elitetricoach #anythingispossible  #recoverfaster #beastmode #endurancecoach @hyperice


Weekend Update for April 25 – 26th


It looks like it’s gonna be raining tomorrow. Therefore I am updating the schedule for a virtual between a session at 6 AM. it will be a two hour bike ride.

Zoom ID: 300-221-462


Location: Downtown YMCA

Time 7 AM

Duration: 80 minutes to 90 minutes