I am very excited to see the race go by this weekend in Clermont, FL. We have many new athletes racing and the Special Olympic Triathlon Team Florida will be racing as well. It will be great if you showed up to cheer everyone else.
Nutrition Prior To Race
The following recommendation is leading into a race that will be held in the afternoon / evening.
Friday – Evening Prior to Race
Carbohydrates, some lean protein, not too much fat.* For example:
I’m so proud of all of you! You all did an amazing job. Unfortunately, at times the end result we want is not the outcome we planned for; however, we get up and keep on fitting and training to get better.
Congratulations to all of the athletes who got ready for the starting line and those who finished.
Congrats to everyone who competed in Alpha Tri! Here’s the accomplishments, hope I’m not leaving anyone out!
First Race Completed:
1st in Age Group and 3rd Overall Women:
1st in Age Group:
1st in Athena Women:
2nd in Age Group:
1st in Age Group:
2nd in Age Group:
1st in Clydesdale:
2nd in Age Group:
2nd in Age Group:
5th in Age Group:
Disney Tower of Terror
Quick note: We all have good days and bad days! Bad days need to happen so you can work harder and embrace the good days when they happen. “
Keep up the good work everyone and I’ll see you tomorrow!
I hope you all slept well. This is going to be an amazing week as we have many athletes racing in Puerto Rico. Unfortunately, this past weekend the Clermont Race was cancelled, but don’t worry there are other upcoming races. That means, you have more time for training.
Congratulations to the athletes who raced this past weekend:
Roka – SALE
Roka has a huge sale going on! YOu have up to 40%! This is not a stackable discount. They will honor the highest discount you can get.
Puerto Rico 70.3 – March 20, 2022
Oceanside 70.3 – April 3, 2022
Galveston 70.3 – April 3, 2022
St. Anthony’s 70.3 – April 31, 2022
WC St. George – May 7, 2022
This week I will be leaving to 70.3 Puerto Rico on Thursday. I will be coaching athletes till Thursday AM Bike Session. The assistant coaches will be leading the workouts while I’m coaching the rest of the team in Puerto Rico.
I have been checking the weather and it looks like it is going to be a tough weekend. Also, there won’t be any swimming on Friday morning due to a SWIM MEET. Therefore, I encourage you to swim Lucky’s Lake. I will not be at Lucky’s; however, I will post a swim workout.
Therefore, here are the changes on the schedule:
Keep up the good work and let me know if you have any questions.
I hope you all had a great weekend. I am very happy to see how everyone is doing with their training. Keep on grinding that all of your hard work will pay off in the long run.
This upcoming weekend we have the Best Damn Race. Unfortunately, I will not be there to cheer and support; however, our team leads, will be there to support you.
The race as a 5k, 10k and Half Marathon! It will be a lot of fun! If you are racing, please arrive 30 min early for a proper warm up and group picture.
Enclosed you will find the breakdown for the 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.
I hope you are all having a great week. Enclosed you will find the breakdown for this weekend. In addition, if you haven’t joined the club and are showing up to training practices, here is the link to register. You must be a club member to participate in our training and receive the club discounts. The CFL Tri Club membership is separate from Tri Peak Athlete.
This week is going to be an amazing as it is a ‘Breakthrough Training Week.” Time to break the glass ceiling and show me what you got. In other words:
If I ask you to ‘Go Hard’, go hard! I am not asking you to sprint, hold a sustainable hard effort.
If I ask you to ‘Go Easy’, go easy! Go Easy so you can allow your body to recover! Listen to your body!
Allow yourself to become the best version of you!
Benefits of BCAA – During Training? (ReFuel / Repair / Recover)
Faster recovery is key to better results. You won’t get any better if you don’t allow your body to repair itself in between workouts. At times we are so focused on getting our next workout that we forget the key component of repairing our muscles to perform at the level we want them to. When that happens, your recovery becomes an after thought… when it is supposed to be your primary focus. I encourage athlete to take BCAA during and post training. BCAA have been clinically shown to support muscle recovery, repair and growth.
There are many brands out there; however, I personally use XTEND amino acids. They always have sales on their protein as well. THIS DOESN’T SUBSTITUTE YOUR ELECTROLYTE DRINK OR NUTRITION.
2022 Breakthrough Training Camp – This Week
This week, Tri Peak Athlete will be hosting the 2022 Breakthrough Training Camp here in Orlando, FL. We have some great coaches presenting and athletes attending as well. We only have four spots left. If you want to see the schedule and get more information. Please visit: https://tripeakathlete.wordpress.com/coachingeducation/ Discount Code: HARDCOREATHELTE
Monday – Swim Workout (Breakthrough Swim)
200 Free / 300 kick with board and fins / 300 pull buoy and paddles / 200 Free – all of these are done at 65% of your max effort!
500 Free with fins and paddles
5 x 100 at 85 – 90% of your max effort with 30 sec recovery
400 Pull buoy and paddles
4 x 100 at 90% of your max effort with 30 sec recovery
300 Pull buoy and paddles
3 x 100 at 90% of your max effort with 30 sec recovery
20 x 25 Freestyle at 100% max effort with double time that it took you to complete it is your recovery.
What an amazing weekend! Congratulations to all of the athletes who raced this past weekend.
Luis Ortiz – 5k Overall Winn
Mariangel – 5k – 10th Overall
Special Olympics Triathlon Team – FL
Thank you very much to everyone who volunteered their time on helping out these amazing athletes.
Schedule – Recovery Week
Aren’t you excited it is Recovery Week. Pay close attention to the schedule as you don’t want to over due it. The whole purpose of super-compensation is to allow the body to recover and adapt to the stress you put your body through. If you have any questions, please don’t hesitate to contact me.
Monday – Recovery Swim
6 x 50 as 25 kick streamline on back / 25 free with 15 sec recovery (you can use fins)
6 X 75 as 25 single arm drill – right arm / 25 single arm – left arm / 25 free (both arms) with 15 sec recovery
6 x 50 as 25 Fast / 25 easy with 15 sec recovery
6 x 50 as 25 Catch up drill / 25 free with 10 sec recovery
25 x 25 as 2 easy with 5 sec recovery / 1 fast with with 15 sec recovery