Tag Archives: orlando coach

Week of October 10 – 16, 2022


What an amazing weekend! Congratulations to all of the athletes who raced this past weekend:

  • Risa W. – IM World Championship Hawaii
  • Danny Jaca – (70.3 Venice)

Your hard work payed off! Keep up the good work!

New to the Club

Brick and Brunch

Lets welcome Jorge to the Club. Sunday was his first Run Practice

Join the Club: Link

Plan Ahead! – Coach Torres

Expect the unexpected, so when the unexpected happens, you know exactly what you need to do. As we get closer to our races, it is very important to plan ahead and lay everything out the night prior.

For example:

  1. How many Bottles can my bike carry? The amount of bottles will dictate the amount of hours you will be out there. If I have two bottles of hydration and one with water, I should have completed all three bottles by the second hour and will need to replenish.
  2. How much sodium should I take? On cooler morning, you won’t need as much sodium. Take a minimum of 600-1,000 mg of sodium per hour if you’re female and 800-1200 mg of sodium per hour if you’re male. Aim for the high end of these ranges for longer events
  3. How much nutrition should I consume? How long is your event? That will dictate what you should eat? Which energy system are you going to be using primarily? Talk to your coach, in which is the best approach for our next race. You have my number… text me and we can talk?

Enclosed you will find an example of what I put in my Transition Bags for an Ironman Race.

UpComing Events

Enclosed you will find the upcoming events that we have for 2023! Click below for more information.

  1. 2023 Tri Training Cruise – January 27 – 30, 2023
  2. 2023 St. George Cycling and Running Camp – March 22 – 26, 2023
  3. 2023 Running Training Cruise – Europe – August 27 – Sept 3, 2023

Let me know if you have any questions.

Week of October 10 – 16, 2022 – Schedule

Do not swim at Lucky’s Lake as of yet!

Monday – Swim (Muscular Endurance)

Get it Done!
  • Warm up:
    • 300 free
    • 400 pull
    • 300 free
    • 200 kick
  • Main Set:
    • 10 x 100 Race Pace + :15 (SI
    • Swim all 100s +/- 1 sec
  • Cool Down: 300

Keep up the good work and if you have any questions, please do not hesitate on contacting me!

March 1 – 6, 2016

Hello team, 
This is a breakthrough week. Therefore, it is important for us to nail down your paces and your nutrition.

Week Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer / Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim/Tempo Run – Downtown YMCA – 5:00 am
    • We are swimming for 1000 meters and then meeting at the front to for a 80 min run.
  • Thursday – Bike Trun/Run – Downtown YMCA – 5:00 am
  • Friday –  Swim – Downtown YMCA – 5:00 am (Please arrive on time as it is a very long swim and we will be lining up with paces.)
  • Saturday – Breakthrough Brick workout – 3 hours 30 min
    • 2 1/2 hour bike followed by a specific 1 hour run.
  • Sunday – Downtown YMCA – Optional 6:30 am
    • 90 minutes
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

2016 CFL Tri Club Annual Membership

Join the club:

Eventbrite - 2016 CFL Tri Club Annual Membership

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

No Refunds

  • Daily training, including swimming, running & biking coached by our USA Triathlon, USA Cycling, USA Swimming and USA Track and Field Coaches
  • Access to our free Certified Elite and Professional Coaches
  • Ability to make a difference as a Board of Director
  • Local and National USAT Representation and updates
  • Liability Insurance
  • A Member Directory
  • A Membership Card, giving you discounts at several local and internet merchants
  • Quarterly Newsletter
  • Blast e-mail updates
  • Club Night Socials – last Friday (Monthly Social)
  • Guest speakers at our quarterly Member Meetings
  • Raffles at every meeting, including race entries and give-aways
  • Exclusive opportunities to register early for premier races
  • Exclusive opportunities to win slots at races
  • Quarterly victory parties
  • An Awesome Annual Party to honor members who Go the Distance!
  • Free Anniversary Party – Christmas Party – Support at local and remote Ironman races – Unique volunteer opportunities within the triathlon industry – Meet friends and have experiences you?ll treasure for life!