Tag Archives: bike

Monday – Swim (Recovery)

Warm Up
– 600 easy.

– 2 X 300 pull buoy – easy with 10 sec recovery
– 200 kick no board easy.

Main Set
– 5×100 alternate breath, long stroke, on 30 sec rest.
– 6 x 50 as 25 dril / 25 free with 15 sec recovery
– Alternate between the fist drill and catch up
Warm down
200 easy.

Recovery Swim

Weekend Schedule – Oct 14 – 16, 2022

Hello Team,

Enclosed you will find the breakdown for this weekend:

You must have a pass to enter the park before opening hours. Please practice with your nutrition and hydration on the bike. If you do not fuel properly on the run, don’t expect a good run. I will see you all in the morning.

Coach Torres

Friday – Swim

Speed work

Speed work! Give me your best effort! Make it count!

Warm up:

  • 800 free
  • 600 as 50 drill/50 free
  • 400 easy

Main set:

5 x 100 fast on 1 min rest

Cool Down:

7 x 100 easy on 15 sec rest

Ironman Race Day Q&A – 10/12/2022

As race day is creeping up, many logistical questions are going to come up, such as:

  • How many gels?
  • Do I need a wetsuit?
  • Why do they have so many bags?
  • Where do I start for the swim?
  • What is my cut off time on each leg? (if you are worried about that, that means you haven’t been training)

All of these questions and more will be answered during the call. Join us this Wednesday at 7:30 PM EST to go over the Ironman Race Day presentation.

Enclosed you will find the log in info:

Hector Torres is inviting you to a scheduled Zoom meeting.

Topic: Ironman Race Day Q&A
Time: Oct 12, 2022 07:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/83806676105?pwd=bnlwMXFheXdlQWhWNmQ3MzR1Nnp6QT09

Meeting ID: 838 0667 6105
Passcode: 547146
One tap mobile
+13017158592,,83806676105#,,,,547146# US (Washington DC) +13092053325,,83806676105#,,,,547146# US

Led by Coach Torres

Week of October 10 – 16, 2022

Congratulations!

What an amazing weekend! Congratulations to all of the athletes who raced this past weekend:

  • Risa W. – IM World Championship Hawaii
  • Danny Jaca – (70.3 Venice)

Your hard work payed off! Keep up the good work!

New to the Club

Brick and Brunch

Lets welcome Jorge to the Club. Sunday was his first Run Practice

Join the Club: Link

Plan Ahead! – Coach Torres

Expect the unexpected, so when the unexpected happens, you know exactly what you need to do. As we get closer to our races, it is very important to plan ahead and lay everything out the night prior.

For example:

  1. How many Bottles can my bike carry? The amount of bottles will dictate the amount of hours you will be out there. If I have two bottles of hydration and one with water, I should have completed all three bottles by the second hour and will need to replenish.
  2. How much sodium should I take? On cooler morning, you won’t need as much sodium. Take a minimum of 600-1,000 mg of sodium per hour if you’re female and 800-1200 mg of sodium per hour if you’re male. Aim for the high end of these ranges for longer events
  3. How much nutrition should I consume? How long is your event? That will dictate what you should eat? Which energy system are you going to be using primarily? Talk to your coach, in which is the best approach for our next race. You have my number… text me and we can talk?

Enclosed you will find an example of what I put in my Transition Bags for an Ironman Race.

UpComing Events

Enclosed you will find the upcoming events that we have for 2023! Click below for more information.

  1. 2023 Tri Training Cruise – January 27 – 30, 2023
  2. 2023 St. George Cycling and Running Camp – March 22 – 26, 2023
  3. 2023 Running Training Cruise – Europe – August 27 – Sept 3, 2023

Let me know if you have any questions.

Week of October 10 – 16, 2022 – Schedule

Do not swim at Lucky’s Lake as of yet!

Monday – Swim (Muscular Endurance)

Get it Done!
  • Warm up:
    • 300 free
    • 400 pull
    • 300 free
    • 200 kick
  • Main Set:
    • 10 x 100 Race Pace + :15 (SI
    • Swim all 100s +/- 1 sec
  • Cool Down: 300

Keep up the good work and if you have any questions, please do not hesitate on contacting me!

Weekend of October 8 – 9, 2022

Hello Team,

I hope you re all having an amazing week. What a great way to stat the weekend watching Risa cross the finish line at Ironman Hawaii.

Risa W – 2022

We are very proud of you!

Weekend Update – October 8 – 9, 2022

For Saturday’s ride, I encourage you to wake up early and have your oatmeal breakfast Please bring proper fuel and hydration for the ride.

  • Saturday
    • Group A – 6 am – 3 hours / 5 mile run (Cozumel / Florida )
    • Group B – 7 am – 2:hours / 5 mile run (70.3)
  • Location:
    • Esporta – 5915 S Goldenrod Rd, Orlando, FL 32822
  • Breakfast afterwards for those who complete the entire distance at Coaches House.
  • Please arrive 15 min prior to send off time. We are not waiting for anyone. Make sure you have lights!
  • Sunday
  • Location: Baldwin Park – Fountain
  • Time: 7 am
  • Duration:
    • Short Course: 1 hour – last 20 min at tempo pace
      • 70.3 – 12 miles – Fast finish last four miles
      • Full Distance – 2 hours – last 30 min at tempo pace

Enclosed you will find the upcoming events that we have for 2023! Click below for more information.

  1. 2023 Tri Training Cruise – January 27 – 30, 2023
  2. 2023 St. George Cycling and Running Camp – March 22 – 26, 2023
  3. 2023 Running Training Cruise – Europe – August 27 – Sept 3, 2023

Let me know if you have any questions.

Coach Torres

321- 443-0073

October 3 – 9, 2022 – Breakthrough Week

Hello Team,

Congratulations!

Congratulations to

  • Alfredo
  • Mafe
  • Kiko

They ran the London Marathon! Awesome job!

Training Week

This upcoming week is going to be a great one as many of you have set the bar high and it is time to see what you can do. Pay close attention to the efforts that I ask for you to do during each workout. Don’t play it safe, unless you are nursing and injury.

Unstoppable

Schedule

Upcoming Camps and Clinics

January 27 – 30, 2021 – Tri Cruise – Only 9 rooms left! – Join Us!

March 22 – 26, 2023 – 2023 St George Cycling and Running Camp!

Embrace the gorgeous terrain of St. George and embrace the beautiful mountains. If you are an avid cyclist and runner take advantage of this amazing opportunity to this amazing four day training camp in St. George. Our USA Triathlon Level 3 Coach – Hector Torres and his coaches will take you through an educated training series of rides, runs and lectures in this beautiful Oasis.

Click here for more info: Link

Monday – Swim Workout

  • Warm Up:
    • 3 x 300 as 1 free / 1 kick / 1 free all on 30 sec RI
    • 4 x 100 as:drill / free every 100 on 20 sec RI
  • Main Set:
    • 8 x 100 on 15 sec RI at 85% of Max (Hard)
    • 8 x 100 on 10 sec RI at 90% of Max (Very Hard)
    • 4 x 100 on 5 sec RI at 95% of Max (Very Very Hard)
  • Cool Down:
    • 200 choice

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

Coach Torres

Weekend Update – Post Hurricane Ian

Hello Everyone,

I hope you are all doing well and enjoying your time at home. I am glad you are all safe and ready to get back at it. Enclosed you will find the schedule for this weekend. FYI, there is no GATE at Lake Louisa! I called and told me that their gate is down and we can go early. Therefore, we are starting early!

Saturday

  • Arrival Time: 6:30 am (Bring Lights)
  • Start Time: 7 am
  • Location: Lake Louisa State Park
  • Duration:
    • 4 hours – California / Cozumel – 4 mile run
    • 3 hours – 70.3 Cartagena / North Carolina – 3 mile run
    • 2:30 hours – Augusta Racers – Ride – 2 mile run (EASY)
  • Sunday
    • Duration:
      • 14 – 15 mile run – Ironman Cali / COZUMEL / FL
      • 8 – 10 mile run – 70.3 Cartagena / North Carolina
      • 80 min run (EASY) – Augusta Racers

Post Augusta / Hurricane IAN Celebration

I am inviting you to my home to celebrate the accomplishments of our athletes who raced this past weekend and surfing Hurricane IAN.

This Sunday at 5 pm. It is a POT Luck Celebration – Theme: International Dishes. Make your favorite international dish and bring it over. Bring your beverage to share. We will arrive at 5 pm and start eating at 5:30 pm. Please let me know if you will attend via text.

Sept 27 – October 2, 2022

Congratulations to all of the athletes who raced this past weekend! I am very proud of you! Your hard work has paid off:

  • Raiza
  • Juan
  • Laura
  • Roberto
  • Jennifer
  • Carlos 
  • Jojo
  • Andres
  • Haley
  • Coach Torres 
  • Jan
  • Ana c
  • Lina
  • Ren
  • Brian
  • Kellie
  • Erika
  • Sebastian
  • Stephanie
  • Ron

Schedule and Weather

We all are concerned with Ian that is going to hit us. This is my disclaimer:

I will be at my studio for strength tomorrow morning at 5 am, but I plan to do the track workout unless it is unsafe to do so. That means I will run in the rain if it is not too windy and if there is not lightning. – Any update find it at the WhatsApp chat

Enclosed you will find the schedule:

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

Coach Torres

Augusta 70.3 – Race Day

It is race day! See you all at the finish line!

Ready to Crush it1

Athletes racing Augusta

  • Raiza
  • Juan
  • Laura
  • Roberto
  • Jennifer
  • Carlos
  • Jojo
  • Andres
  • Haley
  • Coach Torres
  • Jan
  • Ana c
  • Lina
  • Ren
  • Brian
  • Kellie
  • Erika
  • Sebastian

Keep on grinding!