Countdown – May 22 – 28, 2023

Peak Week – Triathlon

During this week we are going to tapering into race pace efforts. It is important to be consistent with your workouts and stay focused during this week. Make sure you are resting properly and eating a balanced diet. It is important to start laying out your nutrition plan based upon the efforts asked for you in these key workouts.

You should also be getting familiar with the race course and start to visualize yourself completing it. This week will serve as the finishing touches in your preparation for the race.

The goal of this week is to stay healthy and get ready for a peak performance come race day. Make sure you are checking in with your body. Pay attention to any niggles or aches and take the necessary steps to address them.

Be sure to get plenty of rest so you can be well rested for race day. Remember that a triathlon is at least 70% mental, so keep positive visualizations going throughout this week and stay focused on the ultimate goal of crossing that finish line! Good luck!

The key workouts for this week are:

-Specific long endurance swim, bike and runs (with race pace efforts)

-Brick workout (bike to run with race pace efforts)

-Run intervals (race specific paces)

-Optional strength and/or yoga session.

Good luck in your preparations and best of luck on race day! Have fun and remember to enjoy the journey!

Join The Club

I will, I can, I MUST!

Ready to reach new heights in triathlon? Join the largest and most structured club in the nation, right here in Central Florida! Whether you’re a beginner, intermediate, advanced or physically challenged athlete, we welcome you to our team of rising stars. Our elite coaches boast over two decades of experience, holding coached sessions every day of the week to help you reach your ultimate potential. Join us on this epic journey and let’s conquer the triathlon world together.

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

Congratulations!

31 athletes from 9 countries

Congratulations to all of the athletes who raced this past weekend at the Challenge 2023 Special Olympics World Championship in Slovakia. Our team had an incredible showing and with every event we are continuing to demonstrate our commitment to excellence. I am so proud of our athletes and coaches for their hard work, dedication, and ambition. Together we are breaking barriers and inspiring others to reach new levels of success. Let’s keep pushing the limits! We look forward to all of the upcoming events in 2023 and can’t wait to see what amazing accomplishments our team will achieve!

Keep up the good work and if you have any questions, do not hesitate to contact me.

Coach Torres

Weekend Revision – May 13 – 14, 2023

Hello Team,

There is a revision for this weekends schedule please read below. Coach Torres will be leading the workout, please arrive on time.

Saturday

• Arrival Time: 7:15 am
• Roll out time: 7:30 am
• Location: Esporta – 5915 South Goldenrod Rd. Orlando, FL
• Duration: 2 – 3 hour ride followed by a 30 min run

Sunday

• Arrival Time: 6:15 am
• Run out time: 6:30 am
• Location: Tri Peak Athlete – 1700 S. Bumby Ave. Orlando, FL 32806
• Duration: 2 – 3 hour ride followed by a 30 min run

Please bring appropriate nutrition for both segments.

Coach Torres

Week of May 8 – 14, 2023

Good morning team,

I am very proud of everyone’s hard work over the weekend. Your hard work has paid off.

Warriors getting ready for battle!

Schedule

Enclosed you will find the schedule for this week. There isn’t a condition session on Monday night.

Keep up the good work and I will see you this week!

Coach Torres

Last day to put your Uniform Order in!!

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Uniforms

Link to Store: https://custom.zootsports.com/CentralFloridaTri24588

It is time to order our club uniforms. All members must wear the same design and color for every race. Our design has been chosen to represent our team and make us easily recognizable from afar. We offer a selection of quality technical fabrics that will provide optimal performance in the water, on the bike, and during the run. Choose between regular fit or slim fit styles with various colors available. Orders can be placed online or at our club store.

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Weekly Training Schedule

This upcoming week is going to be a hard training week before recovery week. Please give me the best effort on your workouts.

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Join the CFL Tri Club

Ready to reach new heights in triathlon? Join the largest and most structured club in the nation, right here in Central Florida! Whether you’re a beginner, intermediate, advanced or physically challenged athlete, we welcome you to our team of rising stars. Our elite coaches boast over two decades of experience, holding coached sessions every day of the week to help you reach your ultimate potential. Join us on this epic journey and let’s conquer the triathlon world together.

Join the Club: https://www.active.com/orlando-fl/triathlon/camps/2023-cfl-tri-club-annual-dues-2022

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https://tripeakathlete.wordpress.com/2023/04/17/iron-deficiencies-on-endurance-athletes/

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We thank you for being a part of the CFL Tri Club family. We are proud to support each and every one of you in achieving your goals. With dedication and hard work, we know you’ll be able to reach the highest heights. I’ll see you tomorrow!

Week of April 16 – 23, 2023

Congratulations!

Congratulations to all of the athletes who raced this past weekend at the Coco Beach Triathlon. Our club had an incredible showing and with every event we are continuing to demonstrate our commitment to excellence. We look forward to all of the upcoming events in 2023 and can’t wait to see what amazing accomplishments our team will achieve!

Coco Beach Triathlon

• Carlos
• Alejandro
• Justin
• Amanda P.

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Weekly Training Schedule

This upcoming week is going to be a hard training week before recovery week. Please give me the best effort on your workouts.

Uniforms

Link to Store: https://custom.zootsports.com/CentralFloridaTri24588

It is time to order our club uniforms. All members must wear the same design and color for every race. Our design has been chosen to represent our team and make us easily recognizable from afar. We offer a selection of quality technical fabrics that will provide optimal performance in the water, on the bike, and during the run. Choose between regular fit or slim fit styles with various colors available. Orders can be placed online or at our club store.

---

Join the CFL Tri Club

Ready to reach new heights in triathlon? Join the largest and most structured club in the nation, right here in Central Florida! Whether you’re a beginner, intermediate, advanced or physically challenged athlete, we welcome you to our team of rising stars. Our elite coaches boast over two decades of experience, holding coached sessions every day of the week to help you reach your ultimate potential. Join us on this epic journey and let’s conquer the triathlon world together.

Join the Club: https://www.active.com/orlando-fl/triathlon/camps/2023-cfl-tri-club-annual-dues-2022

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Special Olympics Triathlon Training Clinic

We had a great triathlon clinic this past weekend. We had an amazing turnout. Very proud of all the athletes. All of their hard work is paying off. Special thanks to the coaches and unified partners for their time and energy. We are so grateful for their help and support!

Amino Acids During Training

To maximize performance, it is essential to supplement amino acids throughout training. Amino acids provide the fuel your muscles need to work harder and longer while preventing muscle breakdown during intense exercise. Therefore, i encourage you to take some amino acids supplement for you that fits your individual needs. For more information on how to properly fuel your body, please visit don’t hesitate to contact me.

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We thank you for being a part of the CFL Tri Club family. We are proud to support each and every one of you in achieving your goals. With dedication and hard work, we know you’ll be able to reach the highest heights. I’ll see you tomorrow!

Monday – Swim

Today we will focus on muscular endurance. 

Warm up: 

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery 

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

50 easy

Main set: 

3 x 

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

—- Repeat —–

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85% with 20 seconds recovery 

Cool down

100 stroke

Week of April 9 – 16, 2023

Hello team,

I hope you you all a great Easter with your family and loved ones. There are several athletes racing this weekend in Coco Beach. Therefore, please pay close attention to the schedule.

Sneak Peak – Uniforms

We would be receiving the Tri Kits this week. If you want to come by and try them out, you. The store will go up on Wednesday. So I encourage them to order them as soon as the store opens.

Keep up the good work everyone and I will see you tomorrow night.

Coach Torres

Friday – Swim

Embrace the Water

Warm up:

300 free / 400 kick / 300 pull

12 x 50 as: 25 drill/25 kick/ on 15 sec RI

Main set:

16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI

Cool down: 400 RI

Monday – Swim – Recovery Week

Warm up:

• 3 rounds:
  • 200 Free
  • 50 Kick
  • 200 Free
  • 50 kick
• Main Set:
  • 3 rounds
    • 6×50 pull on 30 sec rest
    • 4×75 swim on 30 sec rest.
• Cool Down:
  • 100 easy

Week of April 3 – 9, 2023

Dedication and self discipline

Congratulations to Michael, Justin, Alicia and Jan!

We all get very excited and motivated when we sign up for a goal or a race! However, we forget to consider the work that goes into play to make this happen. Many try to take the easy way out and don’t schedule the necessary time to dedicate to their training to make this happen. Dedication is key to making any of our goals come true.

Dedication is the commitment to stay focused and diligent in working towards our goal despite any obstacles or setbacks. It means setting the time aside from our busy schedule, no matter how small, to commit ourselves to achieve our goal. Setting a plan and timetable to follow through on this commitment is essential. Being able to follow the plan without fail will help us reach our goal in due time.

One of the major factors that come into play when talking about dedication is self-discipline. Self-discipline is having the ability to be motivated and focus on achieving your goals, no matter how hard it gets or how long it may take. It means having the power to control our impulses, focusing on setting and accomplishing goals and resisting temptations that may get in the way of achieving these goals.

Self-discipline works hand-in-hand with dedication. We have to be dedicated enough to set aside time for ourselves, even if it’s just a few minutes, to dedicate solely towards achieving our goals and sticking to the plan. With dedication and self-discipline, there is nothing that can stand in our way of reaching our goal!

So with all this being said, I encourage you to start dedicating time to your own personal development and set yourself up for success. No more excuses and let’s make it happen. Plan your meals and your schedule for the week and set your alarm! Let’s tackle this this week!

Schedule – Recovery Week

Recovery week is a very important week than any other. It allows the body to heal from any fatigue or injuries that it may have sustained during training. During recovery week, the intensity of workouts should be reduced and replaced with low-impact activities like swimming, light jogging, and stretching.

Swimming is a great way to keep muscles flexible while still maintaining an active lifestyle. Swimmers can mix up their routine by alternating between drills and laps, or even incorporate some light weights into the pool for an added challenge.

Light jogging is another effective way to give your body time to rest while still working out. The intensity should be kept low – around a six or seven on the RPE scale, with walking breaks if needed. This should be done for about 20-30 minutes, 3 times a week.

Stretching is essential for any athlete to prevent injuries and improve flexibility. It also helps to reduce muscle tension and improve blood flow. Dynamic stretching can be incorporated throughout the day – before, during, and after workouts – while static stretching should be done at least once a day for 10-15 minutes.

Recovery week is an important part of any athlete’s training plan and should not be overlooked. By reducing the intensity and switching out some exercises, athletes can give their bodies the rest they need while still staying active. Swimming, light jogging, and stretching are all great ways to accelerate your muscular adaption. So don’t forget – rest and recover, or you won’t be able to perform at your best.

Keep up the good work and let me know if you have any questions.

Hector L Torres – USA Triathlon Coach – Level 3

Tri Peak Athlete, LLC