Tag Archives: #biking

Zone 3 USA Triathlon Youth and Junior Nationals

2022 Zone3 USA Triathlon Youth Nationals

Take advantage of this amazing opportunity and participate at the 2022 USA Triathlon Youth National Championship on July 30 – 31, 2022 in West Chester, OH. This will the first year in which USA Triathlon will be implementing the Intellectual Impaired Division. On July 30, we will be hosting a mandatory clinic to all of the participants in this division in which we will be doing course familiarization.

*All athletes must have a Unified Partner or Race Buddy.

Race Distance: 200m swim, 10k bike, 2k run

Location: Voice of America Park, West Chester, Ohio

Registration Closes: July 29 at 11:59 PM – MT

Cost: $60 – Must have USAT License

Register for the race: https://register.usatriathlon.org/event/YJN2022

Grant Opportunity: If you are from Florida and will like to register for the II Division; you can apply for a $200 stipend available (there are only six grants available). What you need to do to apply for this grant.

1. Write a short essay on why do you deserve the grant.

2. Register for the race

3. Complete the race

4. Submit results with picture

All entries for the grants must be submitted on August 1, 2022. Athletes will be selected on August 3, 2022.

Please submit all essays to Hector L Torres at htorres@cfltriclub.com


Arrival Date: July 29. Departure Date: August 1.

Closest Airport: Cincinnati/Northern Kentucky International Airport

Hotel: Hilton Garden Inn Cincinnati Blue Ash

Car Rental: Budget – Discount BCD: W940450

Monday – Swim

Warm up: 500 Free Bilateral breathing

Main Set:
400 FREE Broken Descen on 1st – 4th 25 of each stroke (Rest :10 after 25)
5 x 50 Free on 1 min
5 x 50 back on 55 sec
5 x 50 FREE on 50 sec
5 x 50 KICK ONLY on 45 sec

12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
500 as (Free Get tim for total 500 swim. rest 10 sec after each distance.)
12 x 50 kick: all on 1 min
#1 – 3 butterfly kick
#4 – 6 backstroke
#7 – 9 flutter kick
#10 – 12 freestyle

Cool down
100 Free

Week of June 20 – 26, 2022 – TEST WEEK

Hi Everyone,

You all have done an amazing job these couple of weeks. However, it is time to set new benchmarks. I will be headed out of town to 70.3 Elsinore with the Team on Monday and return on Tuesday of next week. Coach Jeff will be leading the majority of the workouts. Please review the workouts and please do your best at each session.

These are the athletes racing in Elsinore 70.3 so you can track them:

  • JoJo
  • Andres
  • Andy H.
  • Don D
  • Hector (Coach)
  • Jennifer
  • Carlos
  • Brandon (Overseas)
  • Zach


New Zoom ID this week!

Join The Club

Track Practice

FABLETICS – Body weight conditioning – SAVE THE DATE

Body Weight Conditioning with Hector Torres at Fabletics Orlando

Join us for a body weight conditioning class led by Hector Torres. 

Hector is a level 3 USA triathlon coach based out of Orlando, Florida. As an exercise physiologist & strength coach, he is well known for his top notch training. 

Join us for this completely FREE workout to take advantage of Fabletics awesome deals! All attendees will receive at least 25% off of their purchase on the day of the event. Drinks & snacks will be provided.

Register at: https://www.eventbrite.com/e/body-weight-conditioning-with-hector-torres-at-fabletics-orlando-tickets-367802285537

Week Update of June 15 – 19, 2022

Hello Team,

Track Workout

Enclosed you will find the revision of this week.

  • Wednesday
    • Sport: Swim
    • Time: 5:30 pm
    • Location: ESPORTA – EAST Colonial / McGuire
    • Swim with Coach
  • Thursday
    • Morning Session
      • Sport: Bike / Run
      • Time: 5:30 am
      • Location: Tri Peak and Virtual
        • Zoom ID: 868 0562 1340
    • Afternoon
      • Special Olympics Conditioning
      • Time: 4:00 pm
      • Location: Tri Peak Athlete
  • Friday
    • Morning Sessoin
      • Sport: Bike
      • Time: 5 am roll out
      • Duration: 2 hours
      • Location: Advanced Cycle / Lee Vista and 436
        • Must able to hod 19 – 21 mph
        • Must have front and rear lights.
      • Led by Jen and Carlos
    • Afternoon Session
      • Sport: Bike Trainer
      • Time: 12n
      • Duration: 45 min
      • Location: Virtual Zoom ID 868 0562 1340

Saturday – Rainbow River

It’s a 3 mile, 72 degree spring fed River swim with the current and then lunch at Swampy’s Bar & Grille at the end of the swim. Meet at KP Hole Park Dunnellon, FL at 8am (you need to pay a small fee) and start swim at 8:30am. I know there are several interested. (Bring a WETSUIT)

This session will be led by Jen, Carlos and Jeff.


  • Sport: Run
  • Time: 7 am
  • Location: Baldwin Park
  • Duration:
    • Oly: 1 hour
    • Half: 80 min
    • Full: 1:40 hr

2023 Club Race

Register: https://www.ironman.com/im703-eagleman?_ga=2.95715164.1376083652.1655305910-1553652652.1655305910

Monday – Swim

Warm up:

400 Freestyle
200 kick with board
6 x 100 as 50 single arm drill / 50 free style with 20 sec recovery
(Emphasize on full extensions)
6 x 100 kick drill set as 50 with board / 50 kick on your back with 20 sec recovery
4 x 50 kick as hard as you can with 40 sec recovery

Main Set:
6 x 100 freestyle fast with 1 min recovery with fins.
recovery 1 min
300 steady state effort for time.

Cool down:
200 easy

Week of June 12 – 19, 2022

Hello Team,

What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:

  • Ren – Sprint
  • Jo K – AquaBike
  • Janice – Sprint
  • JoJo – Sprint
  • Risa – 70.3
  • Andrew – 70.3
  • The Entire special Olympic Team


We are back to normal. I have added a few things. Can’t wait to see you this week!

Join The Club

Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

Register at: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

Week of May 31 – June 4, 2022

Hello team,

This is going to be a very busy week! Enclosed you will find the schedule with a few details. I moved the bike trainer session back to 5:30 am on Tuesday and Thursdays!

Join the CFL Tri Club

Keep up the good work and I will see you all in the morning!

Coach Torres

Friday Swim – Speed work

Warm up:

4 x 50 as (3 free / 1 kick) on 10 sec ri

Main Set:

30 x 25 as:

10 stroke easy

10 free moderate

10 free on faster interval 10 sec RI

20 x 50 as

5 drill work Easy on 15 ri

15 free:

– 1 – 5 mode on 15 ri

– 6 – 10 a little faster on 10 sec ri

– 11 – 15 very fast on 5 sec ri

You can use fins

Cool Down:

200 choice