October 5 – 11, 2020

Hello Team,

I hope you are all having an amazing day. I wanted to point out a few things:

• October Birthdays
• North Carolina Training Schedule (Oct 14 – 18, 2020)
• Weekly Training Schedule (Oct 5 – 11, 2020)

Happy Birthday October

• Kim Capps
• Chris Nikic
• Mike Hoffman
• Anne Pellegrino
• Brian Leonard
• Mary Toston
• Jeff Wagner
• Sarah Streff
• Steve Greiger
• Mark Schiess
• Ken Genova

North Carolina Camp Training Schedule

	Wednesday	Thursday	Friday	Saturday	Sunday
7 AM		Open Water Swim	Open Water Swim	Open Water Swim	13 mile run
8 AM				3 hour ride / 45 min run
9 AM	Drive to North Carolina				Drive Home to Florida
10 AM		2 hour ride	HIIT Presentation
1 PM		Lunch	Lunch	Lunch
5 PM		30 min Recovery Run	30 min Recovery Run	30 min Recovery Run
7 PM	Dinner	Dinner	Dinner	Dinner

October 14 – 18, 2020

Weekly Training Schedule – New

	Time	Workout	Location	Note
Monday	6:30 AM	Swim	Lucky’s Lake	Registration link:  https://register.luckyslakeswim.com
	11:30 AM	Bike Ride	LA Fitness Goldenrod	2 hour ride
Tuesday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session		Zoom ID:  876-0321-0273
	7 AM	Run	Tri Peak Athlete	1h 25m
Wednesday	6:00 AM	Track	Howard Track Middle School
	11:30 AM	Bike Ride	LA Fitness Goldenrod	2 hour ride
Thursday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session		Zoom ID:  876-0321-0273
Friday	6:30 AM	Swim	Lucky’s Lake	Registration link:  https://register.luckyslakeswim.com
	9 AM	Yoga	Tri Peak Athlete or Virtual	Zoom ID:  876-0321-0273 or in person. Must have mat.
Saturday	Group A: 5:30 AM Group B: 7:00 AM	Group A: 5 hours Group B: 3 hours	Group A: Tri Peak Group B: UCF Research Parkway	Make sure you have lights for the ride.
Sunday	7 AM	Run	Baldwin Park

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

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC617 Virginia Dr. Orlando, FL 32803Work: 321-247-5768Cell: 321-443-0073www.tripeakathlete.com
E-MAIL CONFIDENTIALITY NOTICE: This e-mail, including any attachments, may contain material protected and governed by the Health Insurance and Portability and Accountability Act (HIPAA). This e-mail and any files transmitted with it are confidential and are intended solely for the use of the individual or entity to which they are addressed. The authorized recipient of this information is prohibited from disclosing this information to any other party unless authorized. If you are not the intended recipient of this e-mail, please note that you have received this e-mail in error and any use, dissemination, forwarding, printing or copying of this e-mail is strictly prohibited. If you have received this e-mail in error, please immediately contact the sender of this message. -=-=-=-=-=-=-=-=-=-=-=

Weekend Update – July 11-12, 2020

Saturday

• Location: UCF Research Parkway
• Time: 6:30 am
• Duration: 2:30 – 4 hours
• Run after bike: 30 min at zone 2

Sunday

• Run on your own
• Olympic: 6 miles
• Half: 10 miles
• Full: 15 miles
  • Note: last four miles at tempo pace on all distances

Injuries Suck – Part 2

Attitude is everything!

by Michael Fitz Patrick

Oh no! That nagging little twinge you thought was no big deal (probably kept it a secret from your coach too…tsk, tsk) has suddenly blown up and halted your training during the peak of a big build block. Yikes! Now your head is spinning as you lament over lost fitness in the coming days or weeks, you’ll miss out on key workouts. Don’t fret just yet.

The truth is you are in control of your injury as long as you approach it with the right mindset. Although sometimes it may feel like the injury is driving the bus, try taking yourself out of the equation. If you can do that, you remove the emotions surrounding the injury, which may be filled with disappointment, self-pity, and even fear. These emotions will only delay your progress, so let’s talk about how to flip the script.  

“STFU, (your name).”

This mindset is usually enough to snap me out of a negative and unproductive headspace. If you’re not familiar with this acronym, try Google, and if you are familiar, try saying it to yourself when you find your thoughts and emotions get in the way of progress. Stay calm and be practical. You got yourself into this pickle, so take the appropriate steps to find your way out. Please do yourself a favor, though, and get the heck out of your way!

Keeping a positive attitude can help in so many ways, even if you have to fake it until you feel it. Think of the last time your lousy attitude towards one thing marred other moments of your day, caused collateral stress, or unnecessarily affected your interactions with others. On the other hand, a positive attitude can help you maintain motivation, keep things in perspective, and speed up the recovery process. This attitude is 100% your choice, but by accepting and owning your injury, you can learn of yourself and grow through the process. 

It’s not always easy to see the end of an injury, so I tell my athletes to take just one positive action towards recovery. Hopefully, that one positive action leads to another, and another, until finally, you see the light at the end of the tunnel. Remember how much you’ve invested in yourself already. Remember, you deserve to be happy in sport whether you’re punching through regular workouts like a champion or focusing on balancing movements prescribed by your physical therapist. It is all part of the whole.

My advice to you: 

Whether it takes 2 or 20 days, the injury will pass, and your sport will be waiting for your return. In the meantime, keep your chin up and look ahead to where you’re going. Don’t forget that everything you do is working towards your end goal, and that goal will still be there when it’s your time to reach it. In a society where we live and act at the moment, I think we forget that it’s the future that pulls us along.

Tuesday – Bike Trainer/ Run

Time: 5:30 am

Location: Tri Peak Athlete and Virtual

Zoom ID: 876-0321-0273

Duration: 75 min followed by 20 min run

Weekend Update – Changes due to Weather

Good evening everyone,

The weather looks bad for tomorrow morning therefore I’m gonna host a bike trainer session out of my studio and a virtual session as well. Therefore please review the following schedule:

Saturday

• Start Time: 6 am
• Location: Tri Peak Athlete or Virtually
• Zoom ID: 876-0321-0273
• Duration: 90 – 120 min

Sunday

• Start time: 7 am
• Location: Lake Eola
• Duration: 75 min

Saturday Ride – Update

Hello team.

It’s been raining all night the roads are gonna be very wet and a bit dangerous. Still raining too.

For those who want to join me at my office – Tri Peak Athlete at 7:30 am I will be riding for three hours.

Wednesday – Schedule

Wednesday – AM

• Swim
• Location: Aquatic Center
• Time: 5:30 am 
• Led by: Coach Torres

Wednesday – PM

• Bike Trainer
• Location: Tri Peak Athlete
• Time: 7:00 pm / Please arrive by 6:45 pm
• Register at: https://myps.io/book/tripeakathletellc#

CFL Tri Club Weekend Training

Saturday

• Arrive: 5:45 am
• Departure: 6:00 am
• Duration: 2-5 hours
• Note: Some people will be testing again the airport as well.

Halloween Party

Time: 4 pm – 8 pm

Location: Jennifer Sturgess house

Theme: bring a costume. If you think you look like a god or goddess who cares just put something one and show up. Bring your favorite dish and beverage. (Gels and Gatorade not allowed)

Sunday

Arrival time: 5:45 am

Start time: 6:00 am

Location: Clay Road

Note: There is a 15 K starting at 7:45 AM if you’re interested in participating.

Wednesday – Swim

Saturday Ride and Athletes racing’s Haines City 70.3

Group Ride for Non Racers

For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.

The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.

Haines City 70.3 Racers

For those athletes racing, please do a light brick as follows:

20 min swim – focus on sighting and a few accelerators

20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.

20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy

Complete the rest of the run at zone 2.

Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.