Week of January 15 – 22, 2023

Hello Team,

It was great seeing everyone yesterday at the kick off meeting. What a great turn out. This is a great way to start the year.

Congratulations to all of the awards winner! Your hard work and dedication has paid off!

Award Winners

Rookie of the Year – Kaitlyn Dawson

Most Spirited of the Athlete of the Year – Jan McDonald

Most Improved Athlete of the Year – Danny Jaca

Most Dedicated Athlete of the Year – Juan Jimenez

Defying Gravity Award – Chad Vanscoter

Defying Gravity Award – Victoria Decker

Training Peaks Account

If you currently have a TrainingPeaks account you can create one or sync it with the coach. You have two ways you can do this, follow this link: 

https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

Or go under settings on your desktop (you can’t do this from the app) and add me as your coach on training peaks with my email: htorres@cfltriclub.com

Tracking Devises: 

Depends on what device you have, enclosed you will find the instructions on how to sync your Garmin Watch or your AppleWatch with Trainingpeaks. 

Sync Garmin Connect with Trainingpeaks: 

https://help.trainingpeaks.com/hc/en-us/articles/204070854-Garmin-Connect-sync-for-completed-activities-planned-workouts-and-body-composition

Connect Apple Health with TrainingPeaks

1. Open the TrainingPeaks athlete app.
2. Enter your login credentials.
3. Click more.
4. Click settings.
5. Click “Connect Health App”
6. Click “turn all categories on”
7. Click allow in the top right corner.
8. If successful, ‘Connected’ will appear under the health app.

Weekly Schedule

MLK Lake Louisa Ride

As tomorrow is a holiday, many of you will have the day off. Jen will be leading a group ride out of Lake Louisa at 1 pm. Please arrive at 20 – 30 min prior to start time. . If you are new to the club, I will prefer you wait till Saturday for a group ride.

Monday – Swim

Warm up 

200 free

200 kick side to side (6 kicks / 3 strokes/ 6 kicks 3 strokes) with fins

6 x 50 build (gradually build your pace)  with 15 seconds recovery

6 x 50 as 25 freestyle /25 backstroke at 85% of your effort with 20 seconds recovery

Main set

10 x 50 with paddles no buoy at 85% with 30 seconds recovery

200 choice

6 x 50 with paddles no buoy at 85% with 30 seconds recovery

200 kick with fins and board

5 x 25 at 95% with 5 press outs with 1 min recovery 

100 choice

4 x  100s at 85% with fins  and paddles with 20 seconds recovery

Call down 100 choice

I will see you all this week. If you have any questions, please do not hesitate to contact me.

Get in Touch

1700 S. Bumby Ave Orlando, FL 32806
(321)443-0073

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Week of January 9 – 15, 2023

Hello Team,

I hope you all a great week of training this past week. Congratulations to Kaitlyn for running the Disney Marathon and doing a PR at the Disney Marathon.

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 pm after the kick off meeting.

Weekly Schedule

2023 CFL Tri Club Kick OFF MEETING

Date: Saturday, January 14, 2023

Time: 1 pm

Location: 1700 S. Bumby Ave. Orlando, FL 32806

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

Coach Torres

Merry Christmas and Happy Holidays

On behalf of the entire coaching team of CFL Tri Club and Tri Peak Athlete….

Week of December 11 – 18, 2022

Good evening team, 

What an amazing week! Can you believe that our Holiday party is next Sunday!

Congratulations!

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

• Ironman 70.3
• Relay
  • Erika
  • Sergio
  • Ana
• Tyler
• Roberto
• Andrew

Very proud of all of you!

Schedule

Holiday Savage Run – 1st Annual Event

Sunday, December 18, 2022 – 6 am – Lake Eola

I want to make this event a fun bad ass event! Please bring your favorite Tri Club shirt and enjoy the 6 laps challenge. Make sure to bring a gel, electrolytes and water!

CFL Tri Club Holiday Party – Dec 18, 2022 – 5:00 pm

e to show off your culinary streak by whipping up some family delicacy, or something holiday themed. It’s a laid back contest where everyone is the judge. 

There will be three categories of prizes – 

1. Most Creative/Best Holiday Theme
2. Best Tasting Food or Drink
3. Best Tasting Dessert

We have hosted this party in the past, and had some great entries, like “Dasher’s Disaster”, meatloaf shaped like a reindeer that had been run over by a Jeep, or “Whoa, Whoa, WHOA!”, a complete gingerbread house with Santa and his reindeer piled up on the front lawn. 

You are not required to bring a homemade dish, and don’t worry, if you just want to bring something store bought; that’s fine too. 

For you competitors, here are a few hints – 

1. Make your dish easy to eat. Finger foods works well, or something that is easy to divide up.
2. Make enough food, but smaller portions, I’m sure there will be a lot to eat.
3. Bring what you need to serve your food, and serving utensils. 
4. This is one party where arriving early is preferable. Food should be presented and ready to eat at 5:30, as judging will commence at that time.
5. Seconds and thirds are encouraged, especially when trying to decide on who to vote for but let everyone get a taste…no fair trying to eat all of the competition.

Here is a hint for the more competitive in the bunch: Making it “showy” with a cute name – it tends to influence the judges. 🙂

There will be trivia awards too!!!

Week of December 4 – 11, 2022

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

• OUC Half Marathon
  • Bri
  • Ron
  • Juan
  • Laura
  • Roberto
  • Raiza
  • Danny
  • Jan
• Clash Endurance
  • Rosemarie
  • Daniel P.
  • Andres Liz.
  • Derek
  • Brandon
• Ironman 70.3 Cartagena
  • Erika
  • Ana
  • Sergio
  • Jenn
  • Carlos
  • Wynne

I am very proud of your hard work and dedication! It has payed off!

Schedule

Enclosed you will find the schedule for this upcoming week. I don’t return till Wednesday night. Therefore, Jeff will be leading till Wednesday. I’ll be back on Thursday. Please get your workouts in! This is the second week of bike focus! Lets be consistent so you can see your results.

Week of Nov 14 – 20, 2022

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

• Kevin Y.
• Carlos
• Jen

There are many athletes racing this week in Ironman Cozumel and Arizona! Make sure to cheer them on!

• Ironman Cozumel
  • Laura
  • Juan
  • Jan
  • Gio
  • Justin
  • Hector
  • Brian
  • Kellie
• Ironman Arizona
  • Haley
  • Ty

Enclosed you will find the schedule of this week!

Sept 27 – October 2, 2022

Congratulations to all of the athletes who raced this past weekend! I am very proud of you! Your hard work has paid off:

• Raiza
• Juan
• Laura
• Roberto
• Jennifer
• Carlos 
• Jojo
• Andres
• Haley
• Coach Torres 
• Jan
• Ana c
• Lina
• Ren
• Brian
• Kellie
• Erika
• Sebastian
• Stephanie
• Ron

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Schedule and Weather

We all are concerned with Ian that is going to hit us. This is my disclaimer:

I will be at my studio for strength tomorrow morning at 5 am, but I plan to do the track workout unless it is unsafe to do so. That means I will run in the rain if it is not too windy and if there is not lightning. – Any update find it at the WhatsApp chat

Enclosed you will find the schedule:

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

Coach Torres

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

Join The Club

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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

• Discount: https://www.kulahawaii.com/?ref=USXX-gKzvSQg8w

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