Tag Archives: #clinic

A Coaches’ Job – We Care!

At times, you will get a ping on your phone, you look down and see it is your coach saying… Hi! At times, we cringe and you start asking yourself:

  • Did I do my workout?
  • Where is he?
  • If is lunch time, “What am I eating?
  • I have to sync my watch!

Accountability is one of the key job requirements of a coach. However, when the coach reaches out to you, he or she, does because they care for your well being. Throughout the day, a Coach’s mind is going 100 miles thinking on how they can improve your life and get you better to polish your craft.

Therefore, the next time the Coach texts you, remind yourself, that they care, they value your work and will hold you accountable for your goals. We do have hearts!

Weekend of Jan 21-22, 2023

Hello team

What a wonderful turn out at our first Thirsty Thursday! Thank you to our social coordinator, Laura, for putting it together!

Social Calendar Save The Dates

January 19, 2023

Save the Date for the next one coming up:

  • Feb 25 – Masquerade
  • March 16 – St Patties Outing


Enclosed you will find the schedule for this weekend:


  • Time: 8:00 am
  • Location: Lake Louisa State Park
  • Duration: 2 hours 30 min bike / Run after bike: 20 min
  • Note: it’s going to be a good workout, don’t try to get there early to get extra miles and expect me to modify the workout cause you started early!


  • Time: 7 am
  • Location: Tri Peak Athlete
  • Duration: 6 / 8 / 10 / 14 mileS
  • Note: Each distance will have a specific breakdown on how they will be done.

Membership annual dues

Lock in your annual dues before January 31! They will go up on Feb 1!

Renew yours today at https://endurancecui.active.com/new/events/84187431/select-race?regnow=awe-regnow&error=login_required&state=3c13375a-08f6-4641-8b2b-bab8bbae2c3e&_p=6030708038570763&e4q=aeb90bd2-f2c3-462a-96bb-4dc2840f4209&e4p=3f79f229-9391-4090-891e-3092da9e3daa&e4ts=1674242131&e4c=active&e4e=snawe00000000&e4rt=Safetynet&e4h=8b417f6b620ad80dde8a29dc302d09fc

Let me know if you have any questions!

1700 S Bumby Ave
Orlando, Fl 32806

2023 CFL Tri Club – Membership Dues

Hello team,

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 Coaches with more than 20 years of experience to help you achieve your goals. Coached sessions held 7 days a week.

The annual fee it’s per calendar year.

Annual Price: 

  • January 1 – 31 – $160
  • Feb 1 – Dec 31 – $200

Lock in your price up before it goes up!

Register Today!

Link: https://www.active.com/orlando-fl/triathlon/camps/2023-cfl-tri-club-annual-dues-2022

No Refunds

  • Daily training, including swimming, running & biking coached by our USA Triathlon, USA Cycling, USA Swimming and USA Track and Field Coaches
  • Access to our free Certified Elite and Professional Coaches
  • Ability to make a difference as a Board of Director
  • Local and National USAT Representation and updates
  • Liability Insurance
  • Blast e-mail updates
  • Club Night Socials – last Thursday (Monthly Social)
  • Raffles at every meeting, including race entries and give-aways
  • Exclusive opportunities to register early for premier races
  • Exclusive opportunities to win slots at races
  • Quarterly victory parties
  • An Awesome Annual Party to honor members who Go the distance!
  • Christmas Party – Support at local and remote Ironman races – Unique volunteer opportunities within the triathlon industry – Meet friends and have experiences you?ll treasure for life!

Thirsty Thursday Club Social – Jan 19, 2023

Hang up the swimsuits, put the cycling shorts to wash and running shoes to air… time to socialize and spend time with your new family /tribe!

Join us for Happy Hour at

Persimmon Hollow Brewing
Thursday, January 19th at 6:30 pm

227 N Eola Dr
Orlando, FL 32801
United States

Thursdays’ Night Bike Workout – Canceled

We won’t have a bike session Thursday night as we will be socializing, so get up early and join us for the morning session!

2023 CFL Tri Club Kick Off Meeting – Tomorrow and weekend schedule

Hello team

I hope you are all doing well. Keep yourself warm because this week it is going to be very cold enclosed. You will find the schedule for this weekend.

Flat Repair Clinic – Free

Gallo Cycles has been a new addition to the CFL Tri Club and Tri peak Athelte tribe. His repair shop is located at 1700 S. Bumby Ave., Orlando, FL 32806. His number is (407) 881-1496‬. We are going to be having a Flat Repair Clinic on Saturday, January 14 at 2:30 pmafter the kick off meeting

Join the Central Florida Tri Club for their annual kick off meeting. We will be discussing the plans for the following year, strategies for upcoming races and training plans. We will also be discussing the discounts that we will get from our sponsors. Can’t wait to see you there!

Date: January 14, 2023

Time: 1 pm

Location: Tri Peak Athlete – 1700 S Bumby Ave, Orlando Fl 32806

Skip the line and pay the annual dues:



Ready to take it to the next level!


  • Time: 6 am
    • Bike trainer and virtual session
    • Location: 1700 S Bumby Ave, Orlando Fl 32829
    • Zoom ID: https://us02web.zoom.us/j/86805621340 to start or join a scheduled Zoom meeting
    • Duration: 90 min – 2 hours
  • Time: 1 pm
    • CFL Tri Club Kick Off Meeting
    • Duration: 90 min
    • Location: 1700 S Bumby Ave. Orlando, Fl 32806
  • 2:30 pm
    • Bike: Flat Repair Clinic – Free
    • Location: 1700 S Bumby Ave. Orlando, FL 32806


  • Time: 7 am
  • Sport: Run
  • Duration: 60 – 80 min
  • Location: Tri Peak Athlete – 1700 S Bumby Ave. , Orlando, Fl 32806

Week of January 2 – 8, 2023

Establishing goals for 2023!

Establishing goals in the beginning of the year is also a great starting point. However, we need to plan on how we are going to make these goals happen. At times, we see our goals so far away that we diminish the value of training during the offseason and building a strong base in the first phase of the season. Those who leave everything for the last minute and expect miracles to happen on race day… this will lead to many injuries and bad experiences. 

Whatever your goal is …. We must have a due date become a debt collector within ourselves. You made a commitment to yourself! Therefore, set date, set your goals and lets get to work. 

I will have certain slots available to go over goals and strategize.a plan to make this happen. As your coach, I will hold you accountable. Let’s make 2023 a year to be remembered.

New Schedule!

2023 CFL Tri Club Kick Off Meeting – Bring a friend!

Swim – Technique

Warm up:
200 yds free/200 yds pull/200yds kick/ 200 yds free

Main set:

3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300

2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI

3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300

2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI

Cool down: 400 yds free

Happy New Year – Sunday – Run & Walk Workout

Hello team,

This Sunday we are going to start meeting out of Tri Peak Athlete at 7 am for your Sunday routine. We are going to be offering a walk workout and a run workout as week. We are going to be catering to all individuals. You can bring your dog if you want to do the walk workout as well.

Walk workout:

  • 45 min

Run workout:

  • Beginner Base Building Week 1 – 1 hour workout
  • Intermediate / Advanced Base Building Week 1 – 1:20 hour workout

Keep up the good work.

Gallo Cycles Bike Repair

If you need your bike to be repaired, please contact Javier Rivera at Gallo Cycles at +1 (407) 881-1496 .

Weekend Revision – 12/29/222


Friday – Swim

Warm up:

300 Free

200 kick with fins

200 kick side to side / switch every six kicks

200 free with fins – focus on your extension

300 Free without fins

Main Set:

(All efforts at 85% or race pace effort unless specified otherwise!

6 x 100 free with paddles and no buoy with 15 sec recovery (focus on your hand entry and catch)

100 Free EASY

5 x 100 free without paddles with buoy with 15 sec recovery (in the earlier set you focused on the hand entry with catch. Now that you have then me with the paddles… take your time to focus on creating the same power )

100 Free easy

4 x 100 free with fins and paddles with 15 sec recovery ( Please focus entry and catch) by doing so, you will be able to glide much more… effortless

Cool down: 200 choice