Tag Archives: #miami

Week of January 17 – 23, 2022

Hero team,

Coach Torres
Coach Torres – Elite Coach

All settled in from Colorado Springs and ready to go reek havoc and take 2022 by the storm. Moving forward, every week I’ll be setting goals for each specific workout and expectations on your performance. Therefore, I have always had the channels of communication open, if you have any questions, please don’t hesitate to contact me.

Goals

As last week we did a swim and bike test, let’s settle into your new paces and efforts. Make sure you upload your data so we can keep track of your progress. Remember the only way you are going to get better is being consistent with your training and fueling properly!

Schedule

CFL TRI CLUB – Uniforms

Todays is your last day to place an order for the CFL Tri Club uniforms. Please order today before it is too late.

https://cfltri.itemorder.com/

Sunday, January 16, 2021 – 7 am Run – Cancelled

Sunday run cancelled due to rain. Please get your run done indoors or later in the day!

  • Full Ironman or Marathon: 10 – 12 miles at endurance pace
  • Half Ironman or half marathon: 8-10 mi last two miles at tempo pace.
  • Sprint/Olympic: 3-5 mi last mile at tempo pace.

Week of January 10 – 16, 2022

Hello team,

I am in Colorado Springs, checked into the hotel and sitting in my boots sending out the weekly email. I am very happy to see how the meeting went out.

Schedule

Please pay attention to the schedule for this week, as we have many new additions to the schedule:

Zones

Tabulate your zones as follows
If you have a Power Meter, please follow these Zones.

Special Olympics Kick Off Meeting – January 16, 2022

As you all know, I am the Coach for the Special Olympic Team. I am going to need help to collect data on Sunday. I am doing an assessment on each athlete, but I am going to make it fun. So I am going to need some help on collecting data. Please let me know by Wednesday, if you can help me. I need a total of six extra volunteers that are not Unified Partners.

  • Date: January 16, 2022
  • Time: 3 pm – Arrive at 2:45 pm
  • Location: Cypress Grove Park – Orlando, FL

Monday – Swim

Warm up:

  • 300 free
  • 300 kick with fins
  • 300 Paddles and Fins
  • 300 with paddles only no fins or buoy

Main Set:

As we are building endurance, I want you to hold a comfortable pace and focus on your extension. Don’t go slower than ten seconds of your race pace. Please review below:

  • 10 x 50 at Endurance Pace with only 5 sec Recovery
  • 100 Kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 Paddles and Fins (emphasize on your catch and follow through)
  • 10 x 50 at Tempo Pace with only 15 sec recovery
  • 100 kick with fins and board
  • 5 x 100 at Tempo Pace with 15 sec recovery
  • 100 side to side kick with fins (switch side every six kicks)

Use the chart as an example for your paces.

Cool Down:

– 200 yards Choice

Uniforms

Borah Wear

This company is US based. Their turnaround is 10x much quicker. So order today. Link: https://cfltri.itemorder.com/

Club Membership Dues

Active link: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

2022 CFL Tri Club Kick Off Meeting – Today

Date: Today January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center on International Dr.

Join us today!

Week of January 3 – 9, 2022

Good afternoon team,

It is the New Year! It is time to set your goals and I will hold you accountable. Lets start with small goals that you can attain weekly. I wan you to write them on TrainingPeaks. If you don’t have an account or have one and I am not linked, you can do so by following this link:

Create Training Peaks Account: https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

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

Save The Date – CFL Tri Club Kick Off Meeting

  • Date: January 8, 2022
  • Location:
    • Rosen Aquatic Center on International Dr. 8422 International Dr. Orlando, FL
  • Time: 1 pm
  • I encourage you to bring a friend. If you can please pass along the invitation, that will be great.

Register Today

Link: https://endurancecui.active.com/event-reg/select-race?e=79960632

Flyer

Schedule

Enclosed you will find the schedule for this week.

Monday – Swim

Warm Up:

  • 300 Free
  • 200 kick
  • 6 x 75 (50 build , 25 Free with 15 sec RI)

Main Set:

  • 8 x 50 Desc 2-2-2-2 with 15 sec RI
  • 4 x 75 kick with 15 sec RI
  • 2 x (3 x 200) @ T-Pace with 20 sec RI
    • – 1 min rest between rounds –
  • 16 x 25 ODDS Build, Evens Fast (35 sec interval)

Cool Down

  • 200 choice

2022 CFL TRI CLUB Kick Off Meeting

Date: January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center – 8422 International Dr. Orlando, FL 32819

Join the largest and most structured Triathlon Club in Central Florida. With more than over 17 years in helping the Multisport community grow. If you swim, bike or run and want to become a better athlete join our team. With Elite coaches ready to help you take your training to the next level. We cater to all individuals, from beginners to elite athletes. We will be going over our Races, Annual Training Program and much more!

Register at:

Or visit: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

Week of Dec 15 – 19, 2021

Congratulations!

Congratulations to all of the athletes who participated this past weekend. Everyone’s hard work has paid off. I am proud of you!

The Word that we don’t speak off… DNF

I am going to touch on a topic, in which at times it is slightly uncomfortable…. DNF. At times, this could happened to any of us. The swim got tough, you panicked; your bike broke, had mechanical issues and/or didn’t have your proper nutrition; you didn’t make the run cause you passed out in the middle of the road and couldn’t crawl to the finish line. Shit like this can happen, our goal is to avoid it.

DEATH BEFORE DNF!

If this happens and you feel you let the world down and everyone else… stop feeling sorry for about yourself and take control! Your goal is to get your training in, give your best efforts in training, not sand bag the workouts and confront your fears like a Badass! 

At times, our insecurities comes over us and the insecurities happens cause you didn’t do the training; don’t let it happen again. Take each training session as for what it is worth, to prepare you for your race and to become the better version of you! 

Schedule

In reference to Saturday, please check the WhatsApp or Facebook for the latest update. It looks like it is going to rain on Saturday, therefore, we might do a bike trainer session starting at 6 am.

Week of Haines City 70.3

Hello Team,

I hope you are all having an amazing day! What a great turn out we had at our annual Holiday party. Thank you Zach for offering your home!

Holiday Party

Congratulations

Congratulations to all of the athlete who raced this past weekend at the OUC Half Marathon and the Daytona Clash Endurance Race:

  • Danny J.
  • Donnie
  • Michelle
  • Pat – 1st Stand Alone Half Marathon
  • Sean
  • Carlos – 1st Half Marathon
  • Victoria
  • Lisa
  • Rei
  • Jennifer
  • Kim
  • Mariangel
  • JoJo
  • Andres

Haines City 70.3

We have several athletes racing at Haines City 70.3 and it will be great to show their support. If you have a Tri Club Shirt, wear it with pride and encourage your teammates at this race. The tent will be out there and lets have a good time. These are the athletes racing: (if I’m missing someone, please let me know:

  • Ren – 1st time
  • Alison – 1st time
  • Maryory – 1st time
  • Jennifer
  • Carlos
  • (Jen and Carlos say each year that they are never doing this race again, but they keep on doing it. Do they know what Insanity really means?) – LOL

Schedule

Enclosed you will find the schedule for this week:

SAVE THE DATE – CFL Tri Club Kick OFF Meeting

Our Annual Kick Off meeting is going to be held on January 8, 2022. 17 years the club has been present in Central Florida and making a difference! Our location will be confirmed shortly!

2022 CFL Tri Club Roster

Hello Team,

I need to update our club roster for USAT. Please provide me with your latest information at:

https://www.surveymonkey.com/r/27KP525

Please complete this asap. Thank you and I’ll see you tomorrow for the run and the Holiday Party!

Thanksgiving Week – Nov 22 – 28, 2021

Congratulations to all of the athletes who competed this weekend! It was a crazy day and can’t wait to tell everyone on tomorrow’s morning bike session.

Turkey Trot – DTWN Orlando

This Thursday morning, Track Shack hold their Thursday morning run, called the Turkey Trot. If you are in town and will like to get your run in the morning. You are more welcome to join me at 7:00 am for a 20 min warm up run and then race. You can sign up at: https://www.trackshack.com/event/240

Week Schedule

  • Tuesday
    • 5:30 am – Virtual Bike Session and Tri Peak Office
  • Wednesday
    • Swim Workout on your own, please do the following:
      • Warm up: 200 free / 200 kick / 200 Free
      • Drill Set:
        • 4 x 50 Scull /Swim with 15 sec recovery
        • 4 x 75 Build with 15 sec recovery
      • Main Set:
        • 4 x 200 Pull with 15 sec recovery (Get out of the water after each 200 and give me 20 Lat Pulls with the tubing )
        • 1 min bonus rest
        • 4 x 100 (Race Pace + :15 sec) SI (Swim each100 2-5 sec, faster than race pace
      • Cool Down: 600 (100 Swim, 100 Kick)
  • Thursday
    • 7:15 am – Run – Meet at Pagoda for warm up and run the Turkey Trot – Lake Eola
  • Friday
    • 6:15 am – Swim – Rosen Aquatic Center
  • Saturday
    • 7:00 am – Bike / Run – Lake Minneola – 2 – 3 hour ride / 20 min run
  • Sunday
    • 7:00 am – Run – Baldwin Park – 8 – 10 miles

2022 Schedule

Pictures of Cozumel