Tag Archives: IRONMAN TRAINING

Wednesday – Swim Workout

Warm up:

200 Free / 200 Kick / 200 Pull / 200 Free

Main Set:

Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets.

  • 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark.
  • 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
  • 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
  • 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them.

Band Work – Get a band and loop it around the pool and do the following:

  • 4 x 20 sec of Butterfly stroke with 20 sec RI
  • 4 x 20 sec of Freestyle stroke with 20 sec RI

Sprint Set:

  • 3 x 150 Sprint with 1 min Recovery

Cool down:

  • 100 Choice

Week of July 18 – 24, 2022

Hello team,

I am very happy to see everyone is continue to training and not loosing their focus! The assistant coaches will be leading the workouts for the team. Enclosed you will find the schedule for this week. If you have a training peaks account make sure to attach me as your coach so I can keep track of you. You can link me under settings with my email: htorres@cfltriclub.com .

Schedule

Monday – Swim Workout

Purpose: High elbow catch and feel for the water.
Warm up: 5 x 100 easy @ 1:50 or 2:00 (60 – 65%)
– Last 25 of each 100: streamline kick on your back
Drill set:
10 x 50 free on 1:00 or 1:15 as:
– Odd 25 horizontal scull drill / 25 drill to 90 – 95%
– Evens 25 cat up drill / 25 build to 90 – 95%
Drill Set:
10 x 75 @1:15, 1:45 as:
– Odds: 75 free (80 – 85%)
– Evens: 25 dog paddle drill / 25 free / 25 tarzan drill (70 – 75%)
Kick set:
10 x 25 fast kick with board @ 45, or 55 (90 – 95%)
– These are all fast, high qulaity reps so stay tough!
Bonus set:
600 pull iwth buoy
– Negative split each 300
– 1st 150 of each 300 (70 – 75%) / 2nd 150 of each 300 (90 – 95%)
Warm Down:
100 easy (60 – 65%)
Tubing set:
3x
– 10 full pulls
– 10 – 15 triceps only
– 5 – 10 full pulls
– Free or fly, your choice

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Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

  • CLA – Taken with each meal
  • Chromium Picolnate: 1000mg with each meal 
  • BCAA – Take during training 
  • L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

If you need anything, please email me or text me.

Coach Torres

Wednesday (PM) – Swim Workout

Warm up:

200 Free / 200 Kick / 200 Pull / 200 Free

Main Set:

Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets.

  • 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark.
  • 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
  • 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
  • 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them.

Band Work – Get a band and loop it around the pool and do the following:

  • 4 x 20 sec of Butterfly stroke with 20 sec RI
  • 4 x 20 sec of Freestyle stroke with 20 sec RI

Sprint Set:

  • 3 x 150 Sprint with 1 min Recovery

Cool down:

  • 100 Choice

Week of May 9 – 15, 2022

Congratulations al of the athletes who raced this past weekend:

  • Miguel A.
  • Michael A.
  • Justin G.

I am very proud of all of you. Your hard work does pay off!

Keep on Grinding!

At times we train and challenge ourselves to the next level. However, situation not always go to our favor. NO matter how hard life hits us, we need to get back and keep on fighting. So when yo undo get hit, get back up and say, “Is that all you got. Come on…. HIT ME again and is that all you got!”

This is part of your Journey and we should never give up on your dreams. So put down the donut, don’t eat your feelings and lets get back at it. (I will see you Tuesday morning for the bike session.)

Weekly Schedule

Please review the schedule as there are a few adjustments.

Keep up the good work everyone,

Coach Torres

Monday – Swim

This week we’re going to focus a lot on perceived exertion. Therefore when I ask for the efforts, please follow below:

Rate of Perceived Exertion
Easy: Easy means easy.
Moderate: Moderate effort means from a scale 1 to 10, I want you at five or six.
Hard Effort: When I’m asking for hard/tempo effort I want you to scale from 1 to 10 I want you at seven or eight.
Fast / Sprint: Go FAST but be smart and listen to your body!

Warm up:

300 free nice long strokes 

8 x 75 pull with 15 sec RI

300 kick with board 

Main Set:

5 x 100 easy with 15 sec RI

200 kick 

3 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

200 kick 

2 x 75 Fast with 30 sec RI

100 kick 

1 x 75 Easy with 20 sec RI

300 kick 

1 x 75 Fast with 30 sec RI

Cool Down:

100 Free

Week of Sept 21 -27, 2020

Hello Team,

I hope you are all doing well. As you are aware the race this past weekend in Coco Beach Triathlon was cancelled due to weather. The next upcoming race is in Crystal River.

Schedule

Enclosed you will find the schedule for this week:

TimeWorkoutLocationNote
Monday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
Tuesday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionZoom ID:  876-0321-0273
Wednesday6:00 AMTrackHoward Track Middle School
Thursday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionZoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
SaturdayGroup A: 5:30 AM Group B: 7:00 AMGroup A: 5 hours Group B: 3 hoursGroup A: Tri Peak Group B: Kilarney StationMake sure you have lights for the ride. 
SundayGroup A: 5:30 AM Group B: 7:00 AMGroup A: 3 hours Group B: 3 hoursGroup A: Tri Peak Group B: UCF Research PkwyMake sure you have lights for the ride. 

Virtual Sessions

5 AM9 AM5:30 PM
Zoom ID876-0321-0273876-0321-0273876-0321-0273
MondayStrengthStrength Strength
TuesdayBike SessionOFFStrength
WednesdayStrengthStrength Strength
ThursdayBike SessionOFFStrength
FridayStrengthYogaOFF

Follow / Tag us at @tripeakathlete 

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning  strategy call:  https://tripeakathlete.wordpress.com/join-today/

Train safe,

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC

617 Virginia Dr. Orlando, FL 32803

Work: 321-247-5768

Cell: 321-443-0073

www.tripeakathlete.com
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Weekend Update – August 15 – 16, 2020

Enclosed you will find the weekend schedule update:

SaturdayGroup A: 5:30 am                Group B: 6:30 am Bike / Run  Group A: Tri Peak Athlete, LLC      Group B: UCF Research ParkwayGroup A: 4 hours Group B: 2.5 hours all with a 30 min post run
Sunday6:00 AMTri Peak Athlete, LLCHalf Distance: 8 – 10 miles                    Full Distance: 14 miles

Weekend schedule – Revision

Hello Team,

Enclosed you will find the weekend schedule:

Saturday

Group A:

  • 5:30 am
  • Location: Tri Peak Athlete – 617 Virginia Dr. Orlando, FL 32803
  • Route: UCF Research Parkway – 3:30 hours – 4 hours
  • Note: Must Have lights, changing gear, nutrition and able to hold between 20 – 22 mph

Group B:

  • 6:30 am
  • Location: UCF Research Parkway
  • Route: Fort Christmas
  • Note: Ride: 2 – 3 hours

Sunday

  • Time: 6:00 am
  • Location: Tri Peak Athlete – 617 Virginia Dr. Orlando, FL 32803
  • Route: Baldwin Park Loop
  • Distance: 6, 9 , 14 miles

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

TimeWorkoutSportNote
Monday6:30 AMSwimLucky’s LakeYou Must Register
Tuesday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionTri Peak Athlete register at: https://myps.io/book/tripeakathletellcZoom ID:  876-0321-0273
Wednesday6:00 AMTrackHoward Track Middle School
Thursday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionTri Peak Athlete register at: https://myps.io/book/tripeakathletellcZoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
SaturdayGroup A: 5:30 am                Group B: 7:00 amSwim / Bike / Run  Group A: Tri Peak Athlete, LLC      Group B: Lake MinneolaGroup A: 4 hours (77 miles) Group B: 2.5 hours all with a 30 min post run
SundayRun on your ownRunHalf Distance: 10 miles                    Full Distance: 15 miles

Strength Training

DayTimeTime
9 AM5:30 PM
Zoom ID876-0321-0273876-0321-0273
MondayStrength Strength
TuesdayOFFStrength
WednesdayStrength Strength
ThursdayOFFStrength
FridayYogaOFF

Week of July 6 – 12, 2020

Hello Team,

I hope you all had a good July 4! Enclosed you will find the schedule for this week. We have two bike trainer session this week. Please review the strength training schedule as well.

CFL Tri Club Schedule

TimeWorkoutSportNote
Monday6:30 AMSwimLucky’s LakeYou Must Register
Tuesday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionTri Peak Athlete register at: https://myps.io/book/tripeakathletellcZoom ID:  876-0321-0273
Wednesday6:00 AMTrackHoward Track Middle School
Thursday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionTri Peak Athlete register at: https://myps.io/book/tripeakathletellcZoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
Saturday6:30 AMBike / Run UCF Research ParkwayGroup A: 3 hours Group B: 2.5 hours all with a 30 min post run
SundayRun on your ownRunHalf Distance: 10 miles                    Full Distance: 14 miles
Week of July 6 – 12, 2020

Virtual Strength Session

9 AM5:30 PM
Zoom ID876-0321-0273876-0321-0273
MondayStrength Strength
TuesdayOFFStrength
WednesdayStrength Strength
ThursdayOFFStrength
FridayYogaOFF