Week of August 22 – 28, 2022

It is Recovery very week! Embrace it and allow your body to heal! The best part of training, is pushing your body to its limits and then seeing how your body recovers, adapts and become stronger. At times, as triathletes, we think that the more the better! However, we need to change that mind set, quality over quantity!

Enclosed you will find the schedule for this upcoming week:

Weekend Reminder – August 20 – 21, 2022

Saturday

  • Group A:
    • Rollout time: 5: 00 am
    • Location: MIMS UFC Chain of Faith Bike Stop – Broadway Ave, Mims, FL 32754
    • Group Lead: Coach Jeff
  • Group B:
    • Rollout time: 7:15 – 7:30 am
    • Location: MIMS UFC Chain of Faith Bike Stop
    • Group Lead: Coach Jeff

Run after the bike: 45 – 60 min

Please have enough nutrition planned for your entire ride. You need to be in taking fuel and or hydrating every 15 min.

Sunday

  • Long Run
    • Location: Baldwin Park
    • Time: 7 am
    • Lead: Coach Torres
  • Yoga at Fabletics
    • Fabletics – Millenia Mall
    • Time: 9:30 am
    • Lead: Coach Torres

Special Event – Sunday Yoga at Fabletics

Join us for an awesome power strength yoga session at Fabletics Millenia hosted by Hector Torres. (@tripeakathlete) We recommend bringing a yoga mat with you or purchasing one in our store.

  • Time: Sunday, August 21 at 9:30 am 
  • Location: Millenia Mall – Fabletics
  • Duration: 1 hour

Attendees will receive 25% off of their entire purchase on the day of the class. Water & snacks will be provided. Follow Hector on Instagram @tripeakathlete + join the Fabletics Orlando Facebook group for updates: https://www.facebook.com/groups/fableticsorlando/

Register for free at: https://www.eventbrite.com/e/power-core-yoga-with-hector-torres-at-fabletics-orlando-tickets-39681254600]

See you soon!

Week of August 15 – 21, 2022

Hello Team,

Congratulations to all of the athletes who competed this past weekend at the Clermont Sprint Triathlon!

We also had the Special Olympics State Games and all the athletes did amazing!

Special Event – Sunday Yoga at Fabletics

Yoga at Fabletics

Join us for an awesome power strength yoga session at Fabletics Millenia hosted by Hector Torres. (@tripeakathlete) We recommend bringing a yoga mat with you or purchasing one in our store.

  • Time: Sunday, August 21 at 9:30 am
  • Location: Millenia Mall – Fabletics
  • Duration: 1 hour

Attendees will receive 25% off of their entire purchase on the day of the class. Water & snacks will be provided. Follow Hector on Instagram @tripeakathlete + join the Fabletics Orlando Facebook group for updates: https://www.facebook.com/groups/fableticsorlando/

Register for free at: https://www.eventbrite.com/e/power-core-yoga-with-hector-torres-at-fabletics-orlando-tickets-39681254600]

See you soon!

Schedule

As many are training for long distance, we are dividing the groups. On Saturday’s ride, we will have two groups. One starting at 5 am and the other arrive at 7 am so we can roll out 7:15 am – 7:30 am. Please have lights and proper nutrition. We will be starting on time. Please be aware that you are responsible of having your own changing tire kit, co2 cartridge and tube. If you are unsure on how much nutrition you should intake during your ride, please contact the coaches.

Join The Club

Weekend of August 12 – 14, 2022

Hello Team,

Enclosed you will find the updated schedule for this weekend and upcoming events.

Friday

  • Time: 6:30 am
  • Location: Lucky’s Lake
  • Duration: 2 crossing minimum

Saturday

  • Group A:
    • Clermont Sprint
    • Time: 5:30 am
  • Location: Waterfront Park
  • Duration: One hour followed by a two hour bike
  • Group B:
    • Long Bike
    • Time: 8 am
  • Location: Lake Minneola
  • Duration: 
    • Augusta 70.3: 56 mile / 4 mile run 
    • Ironman Hawaii: 100 mi / 6 mile run 
    • Ironman California: 90- 100 mi / 5 mile run 
    • Ironman Florida/Cozumel/Arizona: 4 hour bike / 6 mile run 
    • Cartagena 70.3: 40 – 50 mile / 4 mile run

Sunday

  • Time: 7 am
  • Location: Baldwin Park
  • Duration: 
    • Augusta 70.3: 10 mile run
    • Ironman Hawaii: 14 – 16 mile run
    • Ironman California: 15 mi run
    • Ironman Florida/Cozumel/Arizona: 15 mile run
    • Cartagena 8 – 10 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.

My Story to 2022 Zone 3 USA Triathlon Youth and Junior Nationals by Juliette Soos

It was fun! I enjoyed spending time with my friends and my team. I love that we all had the opportunity to be part of something new and make history. I am very proud of my teammates, all the athletes, and myself for working really hard and pushing ourselves to do our best. I really appreciate Coach Hector, Coach Jeff, my partner, Maryory, and everyone that has supported me each day during training , like my friends at CFL Tri Team, TriPeak, Special Olympics, and my family. Crossing that finish line, knowing that I pushed myself to the limit through the rain was incredible! It was the greatest experience of my life! I can’t wait to do it again!

"You are braver than you believe, stronger than you seem, and smarter than you think.”
Christopher Robin ~ Winnie the Pooh

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.

Succeed!