Week of October 19 – 25, 2020

Good morning team,

In this email:

• Races & Discount Races
• Coaches Note
• Schedule

Races

Please be advised that there are several athletes racing this weekend in Clermont and Jacksonville. Please encourage them and cheer for them.

• Jose Bravini – Jax
• Diego Serpa – Jax
• Luiz Ortiz – Clermont
• Mariangel Clermont

Daytona Race Dicount

• CD20-CFTC

Coach’s Note

Please be advised, I will be out of town for this week. You can reach me via email and text. I will be in Istanbul, Turkey!

I will have our assistant coaches covering for me this week. I will appreciate that you will give them the same level of respect you give me.

Schedule

	Time	Workout	Location	Note
Monday	6:30 AM	Swim	Lucky’s Lake	Registration link:  https://register.luckyslakeswim.com
Tuesday	5:30 AM	Bike Trainer	Virtual	Zoom ID:  876-0321-0273
Wednesday	6:00 AM	Track	Howard Track Middle School	Led by Jennifer and Carlos
Thursday	5:30 AM	Bike Trainer	Virtual	Zoom ID:  876-0321-0273
Friday	6:30 AM	Swim	Lucky’s Lake	Registration link:  https://register.luckyslakeswim.com
Saturday	7:15 AM	Bike / Run	UCF Research Parkway	Make sure you have lights for the ride.
Sunday	On Your Own	Long Run	Full: 2 hours / Half 90 min

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAW, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC617 Virginia Dr. Orlando, FL 32803

Work: 321-247-5768

Cell: 321-443-0073

www.tripeakathlete.com
E-MAIL CONFIDENTIALITY NOTICE: This e-mail, including any attachments, may contain material protected and governed by the Health Insurance and Portability and Accountability Act (HIPAA). This e-mail and any files transmitted with it are confidential and are intended solely for the use of the individual or entity to which they are addressed. The authorized recipient of this information is prohibited from disclosing this information to any other party unless authorized. If you are not the intended recipient of this e-mail, please note that you have received this e-mail in error and any use, dissemination, forwarding, printing or copying of this e-mail is strictly prohibited. If you have received this e-mail in error, please immediately contact the sender of this message. -=-=-=-=-=-=-=-=-=-=-=

Week of August 17 – 23, 2020

Hello Team,

I hope you are all doing well and enjoying this weekend. We had a great ride and run this past weekend.

On Thursday, I am going to be testing some athletes on the bike out of Lee Vista and 436. Please arrive on time and bring your lights. We will be rolling out at 6:15 am.

Schedule

Enclosed you ill ind the schedule for this week:

	Time	Workout	Sport	Note
Monday	6:30 AM	Swim	Lucky’s Lake	You Must Register
Tuesday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session		Zoom ID:  876-0321-0273
Wednesday	6:00 AM	Track	Howard Track Middle School
Thursday	6:00 AM	Bike Test	Lee Vista / 436	Rollout at 6:15 pm> must have lights.
Friday	6:30 AM	Swim	Lucky’s Lake	Registration link:  https://register.luckyslakeswim.com
Saturday	Group A: 5:30 am                Group B: 6:30 am	Swim / Bike / Run	Group A: Tri Peak Athlete, LLC      Group B: UCF Research Parkway	Group A: 4.5 hours Group B: 2.5 hours all with a 30 min post run
Sunday	5:30 AM	Tri Peak Athlete, LLC		Half Distance: 10 – 13 miles                    Full Distance: 16 miles

Strength Sessions

	9 AM	5:30 PM
Zoom ID	876-0321-0273	876-0321-0273
Monday	Strength	Strength
Tuesday	OFF	Strength
Wednesday	Strength	Strength
Thursday	OFF	Strength
Friday	Yoga	OFF

August 3 – 9, 2020

Hello Team,

Weekend Ride

I hope you are holding yourself down with our Tropical Storm. Enclosed you will find the schedule for next week. It is going to be similar to this past week, the only difference the bike ride might be a bit longer on the weekend.

Schedule

	Time	Workout	Sport	Note
Monday	6:30 AM	Swim	Lucky’s Lake	You Must Register
Tuesday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session	Tri Peak Athlete register at: https://myps.io/book/tripeakathletellc	Zoom ID:  876-0321-0273
Wednesday	6:00 AM	Track	Howard Track Middle School
Thursday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session	Tri Peak Athlete register at: https://myps.io/book/tripeakathletellc	Zoom ID:  876-0321-0273
Friday	6:30 AM	Swim	Lucky’s Lake	Registration link:  https://register.luckyslakeswim.com
Saturday	Group A: 5:30 am                Group B: 7:00 am	Swim / Bike / Run	Group A: Tri Peak Athlete, LLC      Group B: Lake Minneola	Group A: 4 hours (77 miles) Group B: 2.5 hours all with a 30 min post run
Sunday	Run on your own	Run		Half Distance: 10 miles                    Full Distance: 15 miles

Strength Training

Day	Time	Time
	9 AM	5:30 PM
Zoom ID	876-0321-0273	876-0321-0273
Monday	Strength	Strength
Tuesday	OFF	Strength
Wednesday	Strength	Strength
Thursday	OFF	Strength
Friday	Yoga	OFF

CFL Tri Club – Weekly Update – June 8 – 14, 2020

Hello Team,

I hope you are all doing well. Enclosed you will find the revised schedule for this week. I have adjusted the schedule as I am testing many of the athlete during this week. Therefore, please review it!

If you don’t have access to a pool, make sure you make time and register to go to Lucky’s Lake and perform the test there.

Open Water Test:

• Warm Up:
  • 500 meters – please include some pick ups
• Main Set:
  • 1000 – steady state hard effort. Please record your time.
• Cool Down:
  • 500 easy

Schedule

	Time	Workout	Sport	Note
Monday	6:30 AM	Swim	Lucky’s Lake	You Must Register
Tuesday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session	Tri Peak Athlete register at: https://myps.io/book/tripeakathletellc	Zoom ID:  876-0321-0273
Wednesday	6:30 AM	Swim	Lucky’s Lake	You Must Register
Thursday	6:00 AM	Track	Howard Track Middle School
Friday	6:30 AM	Swim	Lucky’s Lake	You Must Register
Saturday	Group A: 6:30 am	Bike / Run	Advanced Cycle	Group A: 3 hours Group B: 2.5 hours all with a 30 min post run
Sunday	Sunday	Tempo Run	Lake Eola	Tempo Run

Virtual Strength Training Schedule

	9 AM	5:30 PM
Zoom ID	876-0321-0273	876-0321-0273
Monday	Strength	Strength
Tuesday		Strength
Wednesday	Strength	Strength
Thursday		Strength
Friday	Yoga	Strength

Recovery week / Race Week

Hello Team,

This is a great week as many athletes are going to be racing at Ironman 70.3 Haines City and it is Recovery week.

Congratulations to all of the athletes who raced this weekend:

• Galveston 70.3
  • Lina Miller
  • Cisco Chavez
• Ride Across Florida
  • Laura Minns
  • Illeana Villar

Taper and Race Week:

This week, it is important to tone it down and don’t over due it. Taper can be defined as a reduction in training with the goal of having the athlete sharp at the end of taper. The goal of sharpness is to optimize fitness for a amazing performance at an important race.

Therefore, don’t go crazy in the training this week as you may feel very strong. Hold it up and give it to me on Race Day!

Enclosed you will find the schedule for this week:

• Tuesday
  • 5:00 am
  • Sport: Brick: Bike/Run
  • Location: Downtown YMCA
  • Make Sure you bring bike, bike trainer and your running shoes.
• Wednesday
  • 5:30 AM
  • Swim
  • Location: Aquatic Center
  • Make sure to do your dynamic warm up before 5:30 am.
  • Note: If you are racing this week, please swim Lucky’s Lake at least 2 laps.
• Thursday
  • 5:00 am
  • Sport: Run
  • Location: Downtown YMCA
  • Note: There will be two different workouts for those racing and those not racing.
• Friday
  • The Aquatic Center will be closed due to Masters Swim Meet! Therefore, I recommend you to go to Lucky’s Lake.
  • If you are racing, please take the day off and rest!
• Saturday
  • Meet at 7:15 / Roll out 7:30 am
  • UCF Research Parkway
  • Duration: 2 hours – 3 hours followed by a 20 min run
• Sunday
  • Race Day!
  • If you are not racing, it will be great if you can go and support the team,

Building a Florida Paratriathlon Team! (Physically Challenged)

Calling out to all Physically Challenged Athletes!

Interested in participating in the triathlon sport? If you want to learn to swim, bike or run and committed to do the training… come to our introduction information meeting on:

Date:             Sunday, December 2, 2018

Time:            11 am – 12n

Location:     Tri Peak Athlete, LLC

                       617 Virginia Dr.

                       Orlando, FL 32803

Led by Hector L Torres – Elite Triathlon Coach

Our goal is to create a team to compete at the Paratriathlon National Championship in 2019! Please RSVP! https://www.facebook.com/events/308150280004547/ or FaceBook Event Link

CFL Tri Club Augusta 70.3 Training Camp

We are planning a camp for Augusta on August 23 – 26, 2018.

• Arriving Thursday (Travel Day) – Dinner
• Friday – Swim and Bike
• Saturday – Bike and Run
• Sunday – Long Run (Travel Day)

*Disclaimer: You must be a team player, be willing to work hard, ready to suffer and enjoy the training. Laziness will not be tolerated. It is Game Time!

Please respond by May 15, 2018.

 

If you are interested, please complete the following form: https://docs.google.com/forms/d/e/1FAIpQLSefY-gX2pyWBzke9Pla5cgEhiWkChE-IR0nvk11IxnFmtQaxg/viewform?usp=sf_link

Monday – Swim

Location: Aquatic Center

Time: 5:30 am

Duration: 90 min

Instructor: Coach Torres

Memorial Day weekend 2017

Hello Team,Enclosed you will find the schedule for this weekend:
Saturday led by Coach Julian

• Downtown YMCA
• 5:00 am
• 5:15 am – Roll out
• Bike and Run
• Duration: 4 hours
• Pit stop at Research Parkway towards Fort Christmas.

Sunday – Not coached

• 8-10 mile run on your own

Monday

• Aquatic Center
• 5:30 am
• Swim
• Duration: 90 min

Congratulations and Monday Swim

Congratulations

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

• Eric Deming
• Julian Perez
• Juan Juncos
• Ivan Salcedo
• Mafe Tondolo
• Alfredo Solarte
• Gary Jonas
• David Berlant
• Jerome Bareth
• Steve Mills
• Dan Grieb
• Yara Idelfonso
• Joel Diaz

Swim Workout

Enclosed you will find the swim workout for today:

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

• 2 x 400 with 20 sec RI
  • 1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
  • 2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
• 9 x 100 pull with buoy @ 1:30
  • 3 Rounds –
    • 100 breath ever 3 strokes
    • 100 breath every 5 strokes
    • 100 breath every 7 strokes

Main Set:

• 8 x 75 @ 1:30
  • Odd: 25 Tarzan drill fast / 50 easy
  • Evens: 25 fast / 50 easy
• 4 x 25 kick streamline
• 8 x 75 @ 1:30
  • Odd: 25 Tarzan drill fast / 50 easy
  • Evens: 25 fast / 50 easy
• 200 Easy

Cool Down: 200 Choice

Schedule for this week: 

• Monday
  • Swim / Aquatic Center / 5:30 am
• Tuesday
  • Bike Trainer Session / DTWN / 5 am
• Wednesday
  • Swim / Aquatic Center / 5:30 am
• Thursday
  • Long Run / DTWN / 5 am
• Friday
  • Swim / Aquatic Center / 5:30 am
• Saturday
  • Long Bike / UCF Research Parkway / 7 am
  • Duration: 3:30 hours
  • There will be a group riding out of the DTWN YMCA at 5:45 am towards UCF Research Parkway to meet the team. This group will be doing 4:30 hours
• Sunday
  • Tempo Run / DTWN  / 6 am