Time: 5:30 am
Duration: 90 min
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Tuesday / Bike Trainer
Tag Archives: #open water
Friday – Swim Workout
Swim Workout
Warm up:
200 free
200 kick with board
200 pull with buoy and paddles
200 choice
Drill work:
6 x 50 as 25 drill/ 25 free with 20 sec recovery
- catch up (focus on your extension and passing the hand in front of you )
- fist drill (emphasize on a high elbow catch and engaging you last during this drill)
*Note: when doing drill work take your time don’t rush it
Main set:
3 rounds
4 x 100 at 85 – 90% of you threshold effort with 20 sec recovery
100 kick
4 x 50 at 90 – 95% of your threshold effort with 15 sec recovery
100 kick
4 x 25 sprint with double the time it took you to complete for recovery. For example, if it took you 17 seconds to complete a 25; then you have 35 sec for recovery. Try to hold the same pace on all of them. Strong streamline push off the wall.
—- 1 min rest in between each round. ——-
Cool down:
100 choice
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/
#nopainnogain #quintanarootri
@quintana_roo_tri
@ntrecovery
@baseperformance
@cfltriclub
@ironmantri
@rudyprojectna
@rokasports #lgbtq #hyletenation
@cfltriclub
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice
@quantumcares
October 5 – 11, 2020
Hello Team,
I hope you are all having an amazing day. I wanted to point out a few things:
- October Birthdays
- North Carolina Training Schedule (Oct 14 – 18, 2020)
- Weekly Training Schedule (Oct 5 – 11, 2020)
Happy Birthday October
- Kim Capps
- Chris Nikic
- Mike Hoffman
- Anne Pellegrino
- Brian Leonard
- Mary Toston
- Jeff Wagner
- Sarah Streff
- Steve Greiger
- Mark Schiess
- Ken Genova
North Carolina Camp Training Schedule
| Wednesday | Thursday | Friday | Saturday | Sunday | |
| 7 AM | Open Water Swim | Open Water Swim | Open Water Swim | 13 mile run | |
| 8 AM | 3 hour ride / 45 min run | ||||
| 9 AM | Drive to North Carolina | Drive Home to Florida | |||
| 10 AM | 2 hour ride | HIIT Presentation | |||
| 1 PM | Lunch | Lunch | Lunch | ||
| 5 PM | 30 min Recovery Run | 30 min Recovery Run | 30 min Recovery Run | ||
| 7 PM | Dinner | Dinner | Dinner | Dinner |
Weekly Training Schedule – New
| Time | Workout | Location | Note | |
| Monday | 6:30 AM | Swim | Lucky’s Lake | Registration link: https://register.luckyslakeswim.com |
| 11:30 AM | Bike Ride | LA Fitness Goldenrod | 2 hour ride | |
| Tuesday | 5:30 AM | Bike Trainer at Tri Peak Athlete and Virtual Session | Zoom ID: 876-0321-0273 | |
| 7 AM | Run | Tri Peak Athlete | 1h 25m | |
| Wednesday | 6:00 AM | Track | Howard Track Middle School | |
| 11:30 AM | Bike Ride | LA Fitness Goldenrod | 2 hour ride | |
| Thursday | 5:30 AM | Bike Trainer at Tri Peak Athlete and Virtual Session | Zoom ID: 876-0321-0273 | |
| Friday | 6:30 AM | Swim | Lucky’s Lake | Registration link: https://register.luckyslakeswim.com |
| 9 AM | Yoga | Tri Peak Athlete or Virtual | Zoom ID: 876-0321-0273 or in person. Must have mat. | |
| Saturday | Group A: 5:30 AM Group B: 7:00 AM | Group A: 5 hours Group B: 3 hours | Group A: Tri Peak Group B: UCF Research Parkway | Make sure you have lights for the ride. |
| Sunday | 7 AM | Run | Baldwin Park |
If you have any questions, please do not hesitate to contact me.
Hector L Torres
USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC617 Virginia Dr. Orlando, FL 32803Work: 321-247-5768Cell: 321-443-0073www.tripeakathlete.com
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October 3-4, 2020
Weekend Schedule
Saturday
Group A: 5:30 am
Riding out of Tri Peak Athlete. Must have lights. Total time: 5 hours
Group B: 7:00 am
Riding out of UCF Research Parkway. Total time: 3 houra
Sunday
Location: Baldwin Park Fountain
Time: 7 am
Duration: 1 hr – 1:30 hr
Wednesday – Track
Wednesday Track Workout
6 am
Howard Middle School
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/
#ntrecovery
coronavirus
workoutfromhome
#liveyourdream
quarantine
#nopainnogain #quintanarootri
@quintana_roo_tri
@ntrecovery
@baseperformance
@cfltriclub
@ironmantri
@rudyprojectna
@rokasports #lgbtq #hyletenation
@cfltriclub
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice
@quantumcares
Thursday Training
- Virtual Bike Session – 5:30 am (90 min)
- Virtual Ab Workout – 7 am (30 min)
- Virtual Strength – 5:30 pm (60 min)
Zoom ID: 876-0321-0273
Weekend Update July 18 – 19
Saturday
- 6:30 am
- Bike ride
- Location: UCF Research Parkway
- Duration: 2 – 3 hours
- Run after bike: 30 min
Sunday – Run on your own
- Short: 6 miles
- Intermediate: 8-10
- Long: 10-13 miles
Weekend Update – July 11-12, 2020
Saturday
- Location: UCF Research Parkway
- Time: 6:30 am
- Duration: 2:30 – 4 hours
- Run after bike: 30 min at zone 2
Sunday
- Run on your own
- Olympic: 6 miles
- Half: 10 miles
- Full: 15 miles
- Note: last four miles at tempo pace on all distances
Injuries Suck – Part 2
Attitude is everything!
by Michael Fitz Patrick
Oh no! That nagging little twinge you thought was no big deal (probably kept it a secret from your coach too…tsk, tsk) has suddenly blown up and halted your training during the peak of a big build block. Yikes! Now your head is spinning as you lament over lost fitness in the coming days or weeks, you’ll miss out on key workouts. Don’t fret just yet.
The truth is you are in control of your injury as long as you approach it with the right mindset. Although sometimes it may feel like the injury is driving the bus, try taking yourself out of the equation. If you can do that, you remove the emotions surrounding the injury, which may be filled with disappointment, self-pity, and even fear. These emotions will only delay your progress, so let’s talk about how to flip the script.
“STFU, (your name).”
This mindset is usually enough to snap me out of a negative and unproductive headspace. If you’re not familiar with this acronym, try Google, and if you are familiar, try saying it to yourself when you find your thoughts and emotions get in the way of progress. Stay calm and be practical. You got yourself into this pickle, so take the appropriate steps to find your way out. Please do yourself a favor, though, and get the heck out of your way!
Keeping a positive attitude can help in so many ways, even if you have to fake it until you feel it. Think of the last time your lousy attitude towards one thing marred other moments of your day, caused collateral stress, or unnecessarily affected your interactions with others. On the other hand, a positive attitude can help you maintain motivation, keep things in perspective, and speed up the recovery process. This attitude is 100% your choice, but by accepting and owning your injury, you can learn of yourself and grow through the process.
It’s not always easy to see the end of an injury, so I tell my athletes to take just one positive action towards recovery. Hopefully, that one positive action leads to another, and another, until finally, you see the light at the end of the tunnel. Remember how much you’ve invested in yourself already. Remember, you deserve to be happy in sport whether you’re punching through regular workouts like a champion or focusing on balancing movements prescribed by your physical therapist. It is all part of the whole.
My advice to you:
Whether it takes 2 or 20 days, the injury will pass, and your sport will be waiting for your return. In the meantime, keep your chin up and look ahead to where you’re going. Don’t forget that everything you do is working towards your end goal, and that goal will still be there when it’s your time to reach it. In a society where we live and act at the moment, I think we forget that it’s the future that pulls us along.
Weekend Update – June 20 – 21, 2020
Saturday
- Group A:
- Time: 5:00 am
- Duration: 4 hours bike/40 min run
- Location: Tri Peak Athlete
- Route: Killarney Station
- Group B:
- Time: 6:30 am
- Duration: 3 hours bike/30 min run
- Location: Killarney Station
- Route: Valhalla Bakery
Sunday
- Time: 6:30 am
- Duration: 1 hour – 90 min
- Location: Lake Eola – Pagoda
- Note: Tempo Run
