4th of July Weekend Update

Hello team,

How exciting! It is the Fourth of July already! Please review the following update for this weekend:

Saturday

• Time: 6 am
  • Sport: Run – Tempo
  • Location: Baldwin Park Fountain
  • Duration: 80 min
• Time: 9:00 am
  • Sport: Body Conditioning
  • Location: Fabletics – Millenia Mall
  • Duration: 45 min – Free
  • Register: https://www.eventbrite.com/e/body-weight-conditioning-with-hector-torres-at-fabletics-orlando-tickets-367802285537

Sunday

• Time: 7 am (Arrive 10 min early)
  • Sport: Bike – Time Trial
  • Location: ESPORTA – Goldenrod and Lee Vista
  • Duration: 90 – 2 hours
    • Depending on the A – race.

Monday – 4th of July

• Time: 6 am
  • Sport: Boot Camp Conditioning
  • Location: Tri Peak Athlete
  • Duration: 1 hour
  • Note: Bing a Mat and Towel

Help Intellectual Athletes get to Nationals!

Please Donate: https://www.gofundme.com/f/road-to-youth-nationals?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cp_guide_do&member=20323533

Week of June 12 – 19, 2022

Hello Team,

What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:

• Ren – Sprint
• Jo K – AquaBike
• Janice – Sprint
• JoJo – Sprint
• Risa – 70.3
• Andrew – 70.3
• The Entire special Olympic Team

Schedule

We are back to normal. I have added a few things. Can’t wait to see you this week!

Join The Club

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 experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

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

Race Strategy – Time Revision

Hello Team, 

I have a conflict with the call for today as I have special olympics call at the same time. Can we please move it to 12n EST. If so, please log in at that time at this link: 

Click https://us02web.zoom.us/j/84026162386 to start or join a scheduled Zoom meeting

Race Strategy Meeting

Race / Training Weekend – April 23 – 24, 2022

Hello team,

I am very excited to see the race go by this weekend in Clermont, FL. We have many new athletes racing and the Special Olympic Triathlon Team Florida will be racing as well. It will be great if you showed up to cheer everyone else.

Nutrition Prior To Race

Are you READY

The following recommendation is leading into a race that will be held in the afternoon / evening.

Friday – Evening Prior to Race

Carbohydrates, some lean protein, not too much fat.* For example:

• 1/2 cup of Jasmine rice
• 6 oz of grilled chicken
• 1/2 cup of veggies

*These are recommendations.

Saturday

Morning – 7 am

High Carb / Protein / Fat.* For example:

• 70g of Oatmeal (Pre Cooked)
• 15g of Protein (Protein Powder)
• 1 Banana or 1/4 cup of blueberries

Lunch – 11:30 – 12n (Balanced)

• 3 oz of Jazmine Rice
• 3 oz of Chicken
• 3 oz of Brócoli

Mid Afternoon – 3:30 – 4:30 pm

• 2 Slices of Ezekiel Bread
• 1 Tbsp Of Peanut Butter or Almond Butter
• 1 Banana

Arrive at 4:30 pm

• Pick Up Packet
• Set Up Transition

Meeting Point – 5:00 pm

• Swim Start for Warm Ups

Schedule for the Weekend

Don’t stop training!

Saturday – AM

• Time: 7:00 am
• Sport: Bike / Run
• Location: ESPORTA – Goldenrod and Lee Vista
  • Link: https://maps.apple.com/?address=5915%20S%20Goldenrod%20Rd,%20Orlando,%20FL%20%2032822,%20United%20States&auid=16694930053491254557&ll=28.476903,-81.287495&lsp=9902&q=Esporta%20Fitness&_ext=CjMKBQgEEOIBCgQIBRADCgUIBhCRAQoECAoQAAoECFIQAwoECFUQDQoECFkQAQoFCKQBEAESJikRntDN+3g8QDEbJxhWtlJUwDkNSRyGSHs8QEFFrMblDlJUwFAD&t=m
• Duration: 2 hour bike / 4 mile Run
• Note:
  • Speed Work
  • Please bring proper nutrition and hydration

Saturday – PM

• Time: 4:30 pm
• Race: Sunset Triathlon
• Location: Waterfront Park, Clermont, FL
• Note: Look for the CFL Tri Club Tent

Revised – Schedule (April 18 – 24, 2022)

Hello Team,

Enclosed you will find the revised schedule for this week:

I completely forgot that there is a corporate 5k on Thursday night. So if your company is racing, please run it with them. If you are not running, please go for an easy 45 min run.

Week of March 28 – April 2, 2022

Hello Team,

Can you believe how fast time is going by! Before you know it, race day is around the corner.

Races

• Oceanside 70.3 – Race Week
• Galveston 70.3 – Race Week
• St. Anthony’s Triathlon – Olympic – May 1
• Gulf Coast 70.3 – May 7
• Ironman WC – May 7
• USA Special Olympic Games – June 5
• Elsinore 70.3 – June 25

Schedule

Enclosed you will find the schedule for this week:

Join The Club

Register at: https://www.active.com/orlando-fl/triathlon/clinics/2022-cfl-tri-club-annual-membership-2021

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

Hector L Torres

USA Triathlon  Coach Lv 3

USA Cycling Coach Lv 2

USA Track and Field Lv 1

USA Swimming Lv 1 

USA Weightlifting Coach Lv 2, MS and MA

Tri Peak Athlete / CFL Tri Club – Head Coach

Special Olympics Triathlon Team – Head Coach

321-443-0073

Week of March 14 – 20, 2022

Good morning team,

I hope you all slept well. This is going to be an amazing week as we have many athletes racing in Puerto Rico. Unfortunately, this past weekend the Clermont Race was cancelled, but don’t worry there are other upcoming races. That means, you have more time for training.

Congratulations to the athletes who raced this past weekend:

• Clash Endurance
  • Erika A.
  • Sebastian
  • Ana D
  • Sergio
• Bahrain Duathlon
  • Brandon

Roka – SALE

Roka has a huge sale going on! YOu have up to 40%! This is not a stackable discount. They will honor the highest discount you can get.

Upcoming Races

• Puerto Rico 70.3 – March 20, 2022
• Oceanside 70.3 – April 3, 2022
• Galveston 70.3 – April 3, 2022
• St. Anthony’s 70.3 – April 31, 2022
• WC St. George – May 7, 2022

Training Calendar

This week I will be leaving to 70.3 Puerto Rico on Thursday. I will be coaching athletes till Thursday AM Bike Session. The assistant coaches will be leading the workouts while I’m coaching the rest of the team in Puerto Rico.

Join The Club The CFL Tri Club

Link to register: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

CFL Tri Club – Weekend Update

Hello team,

I have been checking the weather and it looks like it is going to be a tough weekend. Also, there won’t be any swimming on Friday morning due to a SWIM MEET. Therefore, I encourage you to swim Lucky’s Lake. I will not be at Lucky’s; however, I will post a swim workout.

Therefore, here are the changes on the schedule:

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

Very happy to announce, that I am officially a Level 3 Coach!

Coach Torres

Weekend of Feb 26 – 27, 2022

Hello team,

I hope you are all having a great week. Enclosed you will find the breakdown for this weekend. In addition, if you haven’t joined the club and are showing up to training practices, here is the link to register. You must be a club member to participate in our training and receive the club discounts. The CFL Tri Club membership is separate from Tri Peak Athlete.

– Link: https://www.active.com/orlando-fl/triathlon/clinics/2022-cfl-tri-club-annual-membership-2021

Saturday

• Location: Lake Louisa State Park
• Time: 8 am
• Sport: Bike / Run Intervals
• Duration: 2 hours 30 min

Sunday

• Location: Baldwin Park (Broad St. and Fountain)
• Time: 7:00 am
• Sport: Run
• Duration: 60 – 90 min

Breakthrough Camp Pictures

Weekend of Feb 12 – 13, 2022

Hello team,

Warriors

Very excited for this weekend’s training. Enclosed you will find the breakdown:

Saturday – Bike

• Location: Lake Minneola
• Meet time: 7:15 am
• Rollout time: 7:30 am
• Temperature: 59 – 60 degrees
• Attire: Gloves, cycling jacket / windbreaker long sleeve, neck cover, under layer.
• Duration:
  • Dubai / Haines City / St. George – 3 hours / 30 min run
  • St. Anthony’s / Great. Clermont / Gulf Coast – 2 hours / 30 min run

Route:

https://www.mapmyride.com/routes/view/4715324866

Sunday – Special Olympics Triathlon Team Florida – Clinic

• Location: Lake Louisa State Park
• Arrive: 8 am
• Start Time: 8:30 am
• Focus: Practice Transitions
• Note: Please bring bike and run gear.

Runners:

If you are not volunteering, please get your run workout in as follows:

• Warm up:
  • 10 min easy / embarrassing slow / focus on your form and leaning forward. No need to go fast. You will go fast later.
  • 5 rounds of 20 sec accelerators with 40 sec recovery
    • In the accelerators, gradually build your pace to a fast sustainable effort.
  • Walk for a minute.
• Main Set:
  • Dubai / Haines City / St. George
    • 5 x 10 min as:
      • 4 min at Long Run Pace (Endurance Pace) / 3 min Tempo Pace (Half marathon effort) with 30 sec walk / 2:30 min
    • 20 min long run pace / endurance pace (walk 20 sec every mile)
  • St. Anthony’s / Great. Clermont / Gulf Coast –
    • 4 x 8 min as
      • 5 min Tempo Pace (Steady state pace) / 1 min walk / 2 min jog
    • 20 min long run / endurance pace

Breakthrough Triathlon Education / Training Camp – Feb 24 – 27, 2022

https://tripeakathlete.wordpress.com/coachingeducation/

Athletes and Coaches welcome! DISCOUNT CODE: HARDCOREATHLETE!

Training note:

It is very important that you listen to your body’s. As you are taking your body throughout a lot of stress throughout the day, it is important for you to recover. Pay close attention, how your body is responding to you.

DO NOT FORGET TO:

• Foam roll
• Stretch
• Hydrate
• Fuel Properly
• Sleep

I do not want you to get injured. Keep up the good work! I’ll see you in the morning.

Coach Torres