At times, you will get a ping on your phone, you look down and see it is your coach saying… Hi! At times, we cringe and you start asking yourself:
Did I do my workout?
Where is he?
If is lunch time, “What am I eating?
I have to sync my watch!
Accountability is one of the key job requirements of a coach. However, when the coach reaches out to you, he or she, does because they care for your well being. Throughout the day, a Coach’s mind is going 100 miles thinking on how they can improve your life and get you better to polish your craft.
Therefore, the next time the Coach texts you, remind yourself, that they care, they value your work and will hold you accountable for your goals. We do have hearts!
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 Coaches with more than 20 years of experience to help you achieve your goals. Coached sessions held 7 days a week.
If successful, ‘Connected’ will appear under the health app.
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
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
10 x 50 with paddles no buoy at 85% with 30 seconds recovery
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
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.
I hope you are all enjoying your Holidays. Enclosed you will find this weeks schedule relatively easy. This is a great opportunity to transition to 2023.
Monday – Swim
Warm up: 200 Free 6 x 50 as 25 build / 25 easy with 10 sec recovery 100 Choice Main Set: 4 x 100 as 50 Free / 50 kick with 10 sec recovery 100 Easy – Focus on your glide and feel for water 4 x 50 as 25 build / 25 free with 10 sec recovery 100 easy – focus on the catch of the stroke 8 x 25 Fast and breathing every 3 strokes with 15 sec ri 2000 Cool down: 200 choice
2023 CFL Tri Club Kick OFF Meeting
Join the Central Florida Tri Club for their annual kick off meeting. We will be discussing the plans for the following year, strategies for upcoming races and training plans. We will also be discussing the discounts that we will get from our sponsors. Can’t wait to see you there!
January 14, 2023 – Location: Tri Peak Athlete – 1709 s Bumby ave. Orlando Fl 32806
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 – 7 pm
It is time 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.
Address: 904 Spring Park Loop, Celebration, FL
There will be three categories of prizes –
Most Creative/Best Holiday Theme
Best Tasting Food or Drink
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 –
Make your dish easy to eat. Finger foods works well, or something that is easy to divide up.
Make enough food, but smaller portions, I’m sure there will be a lot to eat.
Bring what you need to serve your food, and serving utensils.
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.
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. 🙂
I am glad you all survived Thanksgiving! Now it is time to start our building blocks of the off season. The Following three weeks it will be bike focus; therefore, if your goals is to build your bike strength. Don’t miss your bike workouts!
Enclosed you will find the schedule for this week:
Keep up the good work and I’ll see you in the morning at 5:30 am!
What an amazing weekend! I am so proud of the entire team!
Post Race Fueling
As we are aware leading into our races, we are burning a ton of calories and crushing our workouts. We fuel our bodies for our performances; however, when our race is over… many of you stop training completely… it is important to recover at the same time we need to remain active and fuel for recovery. Allow yourself a cheat meal the day after the race and please fuel for proper healing. If poor choices are made, you will have unnecessary weight gain and you will lose fitness. If you need guidance, please do not hesitate to contact me.
Holiday Party – December 18
Show off your cooking skills and bring a dish. Best dish will win a prize! Join us on December 18 at Risa and Rob’s Home for our Annual Holiday Party! In addition, we will be doing a white elephant exchange; therefore, please bring a gift no more than 25 dollars.