Tag Archives: coach

Weekend Update – March 25 – 26, 2023

Hello Team,

Enclosed you will find the schedule for this weekend.

Saturday – Open Water Swim / Run

Photo by mali maeder on Pexels.com
  • Arrival Time: 7:30 am
  • Start Time: 7:45 am
  • Location: Lucky’s Lake Swim
  • Address: Link
  • Duration: 2 crossings and 6 – 8 mile run

Sunday – Bike / Run

  • Gates Open: 8 am
  • Start Time: 8:10 am
  • Duration: 2 – 3 hour bike / 3 mile run
  • Location: Lake Louisa State Park – Clermont, FL

5 Tips on Keeping Motivated During Triathlon Season

Great Article

Running Clinic Recap

If you’re a triathlete, understanding the key elements of running is essential to improving your performance. In our latest Running Clinic Recap, we found that integrating proper breathing techniques and building strides into your workout routine can make a major difference in your overall technique and endurance. We’ll take an in-depth look at how these exercises will help strengthen your speed and agility in no time!

Overview of the Running Clinic Session

Our running clinic session was a success! We had an amazing turnout and we were able to provide useful tips on running economy and efficiency that can help runners improve their running performance. Our head coach discussed the importance of proper form and gave out drills that athletes can use to improve their running mechanics. He also instructed on various strategies to avoid injuries, such as strength exercises, stretches, foam rolling, and nutrition. During the clinic, we also answered questions from our attendees about running program planning and how to monitor data throughout a race season. Altogether, it was an informative evening that runners would benefit from joining each time it is offered.

Key Takeaways on Proper Form and Technique

Understanding proper running form and technique is essential in order to optimize performance and reduce the risk of injury. During our recent running clinic, experienced coaches highlighted the importance of posture, foot-fall, stability, balance and power production. We learned that by adjusting certain aspects of our mechanics such as stride length, arm pump and neck placement, we can maximize our efficiency on the track or road. Additionally, the coaches provided a range of dynamic drills to help participants become more aware of how their body moves when running in order to ultimately improve speed and endurance. Overall it was an informative session that left us ready to start practicing better form!

All in all, the recent running clinic provided invaluable knowledge and insight for any aspiring runner. With an extensive overview of proper form and technique, training tips for improving performance, the various health and wellness benefits associated with regular exercise, strategies to avoid injury while running, and a Q&A session with an expert coach, the clinic was a comprehensive experience that yielded great results from participants. For anyone looking to take up running as a hobby or serious endeavor, this clinic served as a great introduction to what lies ahead. Whatever your ambition may be, it’s important to always remember to respect your body and take necessary precautions while running in order to succeed at your goal safely and healthily.

For more information, don’t hesitate to contact the Coach.

Weekend Update – March 16 – 19, 2023

Hello team,

Enclosed you will find the update/reminder and announcements for this weekend:

Thirsty Thursday – Tonight 6:30 pm

Put your workout clothes in the washer and let your hair down. Join us for our monthly social.

Date / Time: Thursday, March 16 at 6:30 pm 

Location: A La Carte – 609 Irvington Ave, Orlando, FL 32803

Keep up the good work everyone and I will see you all on Tuesday morning!


If you plan to swim Lucky’s Lake – Please arrive at 6:15 am, take a wetsuit and do at least two laps.


Great cooling system!

You may have seen the OMIUS cooling headband on many of the top pros and AGs at last years races including the Ironman World Championships in Kona and we are excited to be one of their select partners for 2023.

OMIUS is offering a 20% discount code to us and providing us with a first look at a limited release of the brand new VISOR and HAT versions of the technology. A limited number of visors are available now and the hat is coming soon.   Order now to get yours first.

Discount Code: CFL2023

Website Link: www.omius.io

Digestive Enzyme Article

Please read! Article

Running Clinic – Saturday at 11 am – 12:30 pm

Register at: https://www.eventbrite.com/e/569843807167

Keep up the good work!

Coach Torres

Thirsty Thursday – Social Night 6:30 pm

Put your workout clothes in the washer and let your hair down. Join us for our monthly social.

Date / Time: Thursday, March 16 at 6:30 pm

Location: A La Carte – 609 Irvington Ave, Orlando, FL 32803

Keep up the good work everyone and I will see you all on Tuesday morning!

Laura Zuluaga – Social Coordinator

Week of March 13 – 19, 2023

Hello Team,

Congratulations to all of the athletes who raced this past weekend!


Enclosed you will find the schedule for this week:

Run Clinic Registration link: https://www.eventbrite.com/e/569843807167

Thursday St Patricks Social – 6:30 pm

Time: 6:30 pm

Location: A La Carte – 609 Irvington Ave, Orlando, FL 32803

Keep up the good work everyone and I will see you all on Tuesday morning!

Coach Torres

Weekend Update: March 10 – 12, 2023

Hello Team,

I hope you are all having a good day. There are a few athletes racing at the Great Floridian in Clermont and Clash Endurance in Miami.

Enclosed you will find the weekend schedule:


  • Arrival Time: 7:30 am
  • Start Time: 8 am
  • Location: MIMS Coast to Coas Ride
  • Coach: Jeff Meister
  • Duration: 2 – 3 hours bike / followed by a 20 min run


  • Arrival Time: 6:50 am
  • Start Time: 7 am
  • Location: Baldwin Park
  • Team Lead: Don DeBeaux
  • Duration: 90 – 100 min

2024 Tri Training Cruise – Feb 2 – 5, 2024

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches! 

What do you get: 

  • Welcome Reception
  • Goodie Bag
  • Nutrition Samples
  • Daily Training Sessions and Activities
  • Lectures by our Level 3 Triathlon Coach
  • Team Building Activities


Event Fee: There is a 250 event fee per cabin that is not refundable based on double occupancy. 

There is $200 is refundable up until final payment date, which is Nov. 13th. The event fee deposit is not refundable. 

Here is the penalty schedule:

  • 50% Penalty    74 to 51 days prior to sailing
  • 75% Penalty     60 to 31 days prior to sailing
  • 100% Penalty    30 days or less prior to sailing.

Future Cruise Credit

If someone has a Future Cruise Credit (excluding a NEXT booking prepayment), it can be applied to a booking within your group.

To Book Your Room Contact Us at 321-443-0073

Coach Hector L Torres

1700 S. Bumby Ave.
Orlando, FL 32806

Monday – Swim

Developing endurance through swimming is a great way to build strength and resilience. Challenge yourself to push through your limits and face the water with courage!

Warm up:

  • 200 Free
  • 200 kick
  • 200 backstroke
  • 200 kick
  • 200 Free

Main Set:

  • 1 x 400 with 20 sec RI
    • 2 x 200 with 15 sec RI
    • 1 x 400 with 20 sec RI
    • 2 x 200 Negative Split at 15 sec RI
  • 1 x 400 pull with buoy and paddles
  • Bonus Round:
    • 6 x 150 as 50 free / 50 kick / 50 free with 15 sec recovery

Cool Down:

  • 200 choice

Running Clinic – March 18, 2023 at 11:00 am

Having proper form while running is essential to improving efficiency and performance. With the correct form, a runner can use less energy to cover the same distance than with improper form, leading to improved endurance, speed, and overall performance. Additionally, using correct form helps the runner avoid injuries by ensuring that all muscles are being engaged properly. These are some top tips to correct your running form.

For more advice on improving your running form and energy expenditure, join us on our next run clinic. With our help, you can take your performance to the next level! 

Date: March 18, 2023

Time: 11 am – 12:30 pm 

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

Register at: https://www.eventbrite.com/e/run-clinic-running-efficiency-tickets-569843807167

Weekend Update – March 4 – 5, 2023

Hello Team,

Please review the schedule below:

For Saturday, please arrive 30 min prior and we will meet at the tent.

Breakfast Race Morning

You have trained your body for several weeks to get you ready for this day, race day! Now, what should you eat before going to the race? These are some suggestions that we can implement during your training; especially, before your long runs so when Race Day comes you know your how your body is going to react to your morning fuel. Read the rest of the article at: https://tripeakathlete.wordpress.com/2023/03/03/start-your-race-right-the-best-pre-race-breakfast-ideas-for-runners/

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.

How to join: https://cfltriclub.wordpress.com/join-the-club/

2024 Tri Training Cruise – Book Today

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!  For more info visit: https://cfltriclub.wordpress.com/events-list/calendar/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/

Week of February 27 – March 5, 2023

Hello Team,

What an amazing weekend. We kicked off our 1st Special Olympic Triathlon Clinic at Lake Louisa. It was a huge success.

I am very proud of everyone’s hard work and dedication. It is paying off.

Best Damn Race – Lake Eola

This weekend is the BDR in Orlando. I am very excited to see all of you race this weekend. Our tent is going be set up at lake Eola somewhere in the North Lawn near the Eola House or in the Farmer’s Market Circle. Please arrive arrive at 6:45 am for a group pic. If you haven’t signed up, you can still sign up at: https://orlando.bestdamnrace.com


Passive Heat Acclimatization

Photo by Bruno Scramgnon on Pexels.com

As we are getting ready for a hot race it is very important to get heat acclimatized. Therefore, I recommend a passive heat acclimatization. This is a process of gradually and naturally allowing the body to adjust to warmer temperatures. It involves staying outdoors in hot weather or sitting in a sauna for a period of time. Initially, the body may feel uncomfortable in the heat and sweat profusely as it attempts to cool itself down, but over time, the body becomes accustomed to hot weather and is better able to regulate its temperature.

This process can help reduce symptoms of heat illness such as cramping and dehydration. Additionally, passive heat acclimatization can help improve endurance and performance in hot weather. Some strategies for passive heat acclimatization include spending increased amounts of time outdoors, wearing fewer layers of clothing when outside, and avoiding physical activity during the hottest part of the day. It is very important to hydrate and take some electrolytes during this process. Start off with 10 min and then gradually build to 20 min. With regular practice and patience, passive heat acclimatization can help individuals become more comfortable in high temperatures.


1. “Heat Acclimatization.” Centers for Disease Control and Prevention, US Department of Health and Human Services, 24 Oct. 2019, http://www.cdc.gov/niosh/topics/heatstress/acclimatization.html

2. Kravitz, Len. “How to Acclimatize to Hot Weather.” Verywell Fit, Dotdash, 5 May 2020, http://www.verywellfit.com/accustoming-to-hot-weather-2911174.

3. “Heat Acclimatization: How Your Body Adapts to the Heat – Physician’s Choice Wellness and Weight Loss.” Physician’s Choice Wellness and Weight Loss, 2 Mar. 2020, http://www.physicianschoiceweightloss.com/blog/heat-acclimatization/.

4. Thompson, Pippa. “Heat Acclimatization: The Benefits of Adapting to the Heat.” American College of Sports Medicine, 10 July 2017, http://www.acsm.org/blogs/public-health-science/heat-acclimatization-the-benefits-adapting-to-heat.

Monday – Swim

Photo by Pixabay on Pexels.com
  • Warm up:
    • 500 yards focusing on distance per stroke
    • 10 x 50 as drill down swim back
      • single arm drill and fist drill 
  • Main Set:
    • 5 x 100 on the 2:20 hard efforts
      • 200 buoy pull
        • 5 x 100 on the 2:10 harder effort
      • 200 buoy pull
      • 5 x 100 on the 2:00 hardest effort
  • Cool Down
    • 200 choice

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