Tag Archives: #cervelo

Week of January 17 – 23, 2022

Hero team,

Coach Torres
Coach Torres – Elite Coach

All settled in from Colorado Springs and ready to go reek havoc and take 2022 by the storm. Moving forward, every week I’ll be setting goals for each specific workout and expectations on your performance. Therefore, I have always had the channels of communication open, if you have any questions, please don’t hesitate to contact me.

Goals

As last week we did a swim and bike test, let’s settle into your new paces and efforts. Make sure you upload your data so we can keep track of your progress. Remember the only way you are going to get better is being consistent with your training and fueling properly!

Schedule

CFL TRI CLUB – Uniforms

Todays is your last day to place an order for the CFL Tri Club uniforms. Please order today before it is too late.

https://cfltri.itemorder.com/

Sunday, January 16, 2021 – 7 am Run – Cancelled

Sunday run cancelled due to rain. Please get your run done indoors or later in the day!

  • Full Ironman or Marathon: 10 – 12 miles at endurance pace
  • Half Ironman or half marathon: 8-10 mi last two miles at tempo pace.
  • Sprint/Olympic: 3-5 mi last mile at tempo pace.

Week of January 10 – 16, 2022

Hello team,

I am in Colorado Springs, checked into the hotel and sitting in my boots sending out the weekly email. I am very happy to see how the meeting went out.

Schedule

Please pay attention to the schedule for this week, as we have many new additions to the schedule:

Zones

Tabulate your zones as follows
If you have a Power Meter, please follow these Zones.

Special Olympics Kick Off Meeting – January 16, 2022

As you all know, I am the Coach for the Special Olympic Team. I am going to need help to collect data on Sunday. I am doing an assessment on each athlete, but I am going to make it fun. So I am going to need some help on collecting data. Please let me know by Wednesday, if you can help me. I need a total of six extra volunteers that are not Unified Partners.

  • Date: January 16, 2022
  • Time: 3 pm – Arrive at 2:45 pm
  • Location: Cypress Grove Park – Orlando, FL

Monday – Swim

Warm up:

  • 300 free
  • 300 kick with fins
  • 300 Paddles and Fins
  • 300 with paddles only no fins or buoy

Main Set:

As we are building endurance, I want you to hold a comfortable pace and focus on your extension. Don’t go slower than ten seconds of your race pace. Please review below:

  • 10 x 50 at Endurance Pace with only 5 sec Recovery
  • 100 Kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 Paddles and Fins (emphasize on your catch and follow through)
  • 10 x 50 at Tempo Pace with only 15 sec recovery
  • 100 kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 side to side kick with fins (switch side every six kicks)

Use the chart as an example for your paces.

Cool Down:

– 200 yards Choice

Uniforms

Borah Wear

This company is US based. Their turnaround is 10x much quicker. So order today. Link: https://cfltri.itemorder.com/

Club Membership Dues

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

2022 CFL Tri Club Kick Off Meeting – Today

Date: Today January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center on International Dr.

Join us today!

2022 CFL TRI CLUB Kick Off Meeting

Date: January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center – 8422 International Dr. Orlando, FL 32819

Join the largest and most structured Triathlon Club in Central Florida. With more than over 17 years in helping the Multisport community grow. If you swim, bike or run and want to become a better athlete join our team. With Elite coaches ready to help you take your training to the next level. We cater to all individuals, from beginners to elite athletes. We will be going over our Races, Annual Training Program and much more!

Register at:

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

Week of Haines City 70.3

Hello Team,

I hope you are all having an amazing day! What a great turn out we had at our annual Holiday party. Thank you Zach for offering your home!

Holiday Party

Congratulations

Congratulations to all of the athlete who raced this past weekend at the OUC Half Marathon and the Daytona Clash Endurance Race:

  • Danny J.
  • Donnie
  • Michelle
  • Pat – 1st Stand Alone Half Marathon
  • Sean
  • Carlos – 1st Half Marathon
  • Victoria
  • Lisa
  • Rei
  • Jennifer
  • Kim
  • Mariangel
  • JoJo
  • Andres

Haines City 70.3

We have several athletes racing at Haines City 70.3 and it will be great to show their support. If you have a Tri Club Shirt, wear it with pride and encourage your teammates at this race. The tent will be out there and lets have a good time. These are the athletes racing: (if I’m missing someone, please let me know:

  • Ren – 1st time
  • Alison – 1st time
  • Maryory – 1st time
  • Jennifer
  • Carlos
  • (Jen and Carlos say each year that they are never doing this race again, but they keep on doing it. Do they know what Insanity really means?) – LOL

Schedule

Enclosed you will find the schedule for this week:

SAVE THE DATE – CFL Tri Club Kick OFF Meeting

Our Annual Kick Off meeting is going to be held on January 8, 2022. 17 years the club has been present in Central Florida and making a difference! Our location will be confirmed shortly!

2022 CFL Tri Club Roster

Hello Team,

I need to update our club roster for USAT. Please provide me with your latest information at:

https://www.surveymonkey.com/r/27KP525

Please complete this asap. Thank you and I’ll see you tomorrow for the run and the Holiday Party!

Week of Oct 18 – 24, 2021 – It’s RACE WEEK!

IT‘s RACE WEEK! How exciting! Before I forget, Congratulations to

– Richard Ennis – 70.3

Key points you will need for the race:

Morning of the Race

  • Triathlon Checklist
    • Morning of:
      • Tri Suit
      • Warm up sneakers
      • ID
      • Water / Hydration
      • Race Packet
      • Watch
      • Plastic Bags
      • Race Belt
    • SWIM
      • Swim Goggles
      • Swim Cap
      • Wetsuits < 78 degrees
      • Skin Suit >78 degrees
      • Towel
      • Body Glide
      • Bug Spray
      • Sunscreen
    • BIKE
      • Bike Helmet
      • Cycling Shoes
      • Bike Nutrition – Salt / Gels / Energy Bar
      • Spare Tube, CO2, and Tire Changing supplies
      • Body Glide / Chamois Butter
      • Chapstick
      • Bike wrench
      • 2nd pair of socks
    • RUN
      • VISOR
      • Running Shoes
      • Water Bottle
      • Nutrition
      • Body Glide

North Carolina – Pre Race Dinner

https://m.facebook.com/events/3042458316001146?notif_t=plan_admin_added&notif_id=1633653857987850&ref=m_notif

Race Week Schedule

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

Hector L Torres – Head Coach

C. 321-443-0073

Week of October 11 – 17, 2021

Weekend Ride

Hello Team,

Can you believe you are just one week away from the North Carolina race!?!?!?! With that in mind! For those who are racing, this is taper week! Enclosed you will find the schedule for next week:

2022 Triathlon Races

Enclosed you will find the option as available for club racing, in which the coach will be present and we will try to have a strong presence:

Keep up the good work everyone and I’ll see you on Tuesday morning session!

Weekend Update – October 8 – 10, 2021

Hello team,

Thursday Morning Run

I hope you are all doing well. I am here in Monterey California for a cycling event. It is amazing all the stuff they have here.

Wahoo just came out with their new Watch that’s the competitor for Garmin! It is amazing!

New Multisport Watch – Leaves Garmin in the Dust

Schedule

Enclosed you will find the breakdown for the weekend:

Friday

– 6:30 am – Lucky’s Lake Swim – Open Water Swim

(We will not be swimming at the Rosen Aquatic Center as I am out of town )

Saturday

– 7:30 am – UCF Research Parkway – Duration: 2 – 3 hours. Led by Jenn and Carlos

Sunday

– 7:30 am – Short Ride – Broadway Mims – https://g.co/kgs/3ZveLZ Led by Jeff

Special Thanks

I am very happy how the club has come together. I now we have done a few changes; however, I am very happy with the leadership in place.

Special thanks to:

  • Jeff M
  • Michelle
  • Jennifer
  • Julian
  • Carlos
  • Don

SAVE THE DATE

  • October 16 – River Swim
  • October 17 – Power Core Yoga – Fabletics – 9:30 am
  • October 22 – 70.3 North Carolina
  • October 28 – Thirsty Thursday – Happy HOur
  • October 30 – Halloween Party = TBA

Wave Goodbye – We will miss you Kate

We will Miss YOU!

Kate will be moving to Salt Lake City – Please wish her the best. We will miss you