Tapering for your Race

As we taper for your triathlon. We have to keep ourselves focused and rested. Many people try to make up for the workouts they missed and try to cram as much as possible which will lead to an injury. It’s important to stay consistent and make sure that your body is ready for the race. Follow the workouts planned and don’t try to do more than necessary. Depending on the distance of the race, you should have enough time to get yourself in peak physical condition.

When it comes to nutrition, it’s important to fuel up properly before every workout. Eating well-balanced meals and adequate amounts of protein will help build muscle and keep your body energized. Hydrating your body before, during, and after every workout is also essential for a successful race.

You should also make sure to get enough rest. Taking time to recover will ensure that you are in peak condition for the race. Make sure to also take breaks when needed throughout your training plan. Finally, it’s important to stay mentally prepared for the race and always focus on being positive. Visualizing yourself crossing the finish line can help keep you motivated and ready to race.

By following these steps during your training plan, you will be well-prepared and confident in your abilities come race day! Good luck!

Hector L Torres – USA Triathlon Level 3 Coach

Tri Peak Athlete, LLC

Week of Feb 20 – 26, 2023

Hello Team,

I hope you all had a great weekend. This upcoming week we have a lot of stuff happening, so please pay attention to the schedule of events this week.

Try Out Zoot Uniforms

We are placing the order of uniforms from Zoot and they have sent us over some kits for us to try out. They will be available for you to try out Tuesday. So please see the times available on Tuesday to come by and try them out.

Special Olympics

As you aware we have partnered with Special Olympics to grow the Triathlon sport. This Saturday is their first clinic out of Lake Louisa State Park. For those athletes who are volunteering, please arrive early and get your workouts done before hand. You are welcome to train at Lake Louisa and I will provide you the workout; however, I will be focusing on the Special Olympics Team.

Schedule

---

February 2-5, 2024

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!

What do you get: 

• Welcome Reception
• Goodie Bag
• Nutrition Samples
• Daily Training Sessions and Activities
• Lectures by our Level 3 Triathlon Coach
• Team Building Activities

Cost: 

Category	Room	Price	Occupancy	Event Fee	Total Price
	Ocean View with Large Balcony	1511.24	2	250
2J	Central Park View Balcony	1103.24	2	250	1353.24
4D	Ocean View Balcony	1177.24	2	250	1427.24
4N	Ocean View	981.24	2	250	1231.24
4V	Interior	851.24	2	250	1101.24

Event Fee: There is a 250 event fee per cabin that is not refundable based on double occupancy.

There is $200 is refundable up until final payment date, which is Nov. 13th. The event fee deposit is not refundable. 

Here is the penalty schedule:

• 50% Penalty    74 to 51 days prior to sailing
• 75% Penalty     60 to 31 days prior to sailing
• 100% Penalty    30 days or less prior to sailing.

Future Cruise Credit

If someone has a Future Cruise Credit  (excluding a NEXT booking prepayment), it can be applied to a booking within your group.   

To Book Your Room Contact Us at 321-443-0073

2024 Tri Peak Athlete / CFL Tri Club – Tri Training Cruise

February 2-5, 2024

Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!

What do you get: 

• Welcome Reception
• Goodie Bag
• Nutrition Samples
• Daily Training Sessions and Activities
• Lectures by our Level 3 Triathlon Coach
• Team Building Activities

Cost: 

Category	Room	Price	Occupancy	Event Fee	Total Price
2C	Ocean View with Large Balcony	1511.24	2	250	1761.24
2J	Central Park View Balcony	1103.24	2	250	1353.24
4D	Ocean View Balcony	1177.24	2	250	1427.24
4N	Ocean View	981.24	2	250	1231.24
4V	Interior	851.24	2	250	1101.24

Event Fee: There is a 250 event fee per cabin that is not refundable. 

There is $200 is refundable up until final payment date, which is Nov. 13th. The event fee deposit is not refundable. 

Here is the penalty schedule:

• 50% Penalty    74 to 51 days prior to sailing
• 75% Penalty     60 to 31 days prior to sailing
• 100% Penalty    30 days or less prior to sailing.

Future Cruise Credit

If someone has a Future Cruise Credit  (excluding a NEXT booking prepayment), it can be applied to a booking within your group.   

To Book Your Room Contact Us at 321-443-0073

CFL Tri Club – Week of May 5 – 12, 2022

Special Olympics and CFL Tri Club

Hello Team,

Congratulations to all of the athletes who raced this past weekend:

• Erika A.
• Kellie O
• Sergio
• Ana
• Sebastian
• Juan J

Schedule

I hope you are all having a good day! Enclosed you will find the schedule for this week. As you are aware, I am at the All Star Resort all week. Therefore, I am hosting the bike session at 5 am and it will be held virtually.

Please review the schedule

Weekend of June 3 – 5, 2022

Hello Team,

Please be aware that this weekend begins the USA Games held at the Wide World of Sports in Disney. It going to be a packed week. I am very happy to see how the community has come together to help these athletes. #inclusion

Enclosed you will find the schedule for this weekend:

Friday

Recovery Swim

• Rest or Swim On Your Own
• Warm up:
  • 5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
• Main Set:
  • 4 x 200 free easy with 10 sec RI
  • 200 Kick
  • 3 x 200 free easy with 10 sec RI
  • 200 kick
  • 2 x 200 free easy with 10 sec RI
• Cool Down:
• 3 x 100 as Free/Pull/Free all with 10 sec RI

Saturday – Swim

• Time: 7:30 am
• Location: KP Hole Park – Map
• Note: Rainbow River Swim and lunch 3 mile, 72 spring fed River swim with the current and then lunch at the Swampy’s Bar and Grille at the end of the swim. Please arrive 30 minutes prior to start. You must bring a Wet Suit!
• Team Lead: Jennifer, Don and Zach

Sunday – Run On your Own

• It is the opening ceremony of the USA Games. Please get the run on your own. Keep up the good work.
• Distance:
  • Olympic: 8 miles
  • Half: 12 – 14 miles
  • Full: 14 – 16 miles

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

2022 CFL Tri Club Kick OFF.pdfDownload

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 Housekeeping Items

Hello Team,

If you haven’t already, please provide me your information for the 2022 Roster. I need this for the insurance. Please visit the link below:

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

From our Sponsors:

Xterra Wetsuits

Hello Athletes!

This is your last chance to get your hands on Xterra’s holiday sale before it ends in 7 days. This will be the best savings we will see on their products all year, so stock up for the upcoming season. 

We also want to make sure you stay healthy and hydrated this winter, by using code HEALTH40 at checkout you receive 40% off the IMMUNITY collection which is packed with vitamin C, amino acids, and everything else you need to stay healthy and on top of your game this winter. Give ZYM a try and see why everyone is saying it’s a must have for training (www.zym.com). 

Just follow the link below and enter our unique code CO-TRIPK at checkout, to receive the best prices offered anywhere. Remember to purchase from www.xterrawetsuits.com/ctc.

Lava Pants:A must for swimmers and triathletes of all levels. Lava Pants create proper technique and allow you to focus on speed. –Sale Price $69 (Reg. $150)56% OFF

Vector Pro Full Suit:Our 2022 Vector Pro Full Suits have landed, and it is one of the fastest, most flexible suits on the market. It was designed specifically to allow for maximum flexibility, while still providing maximum propulsion. – Sale Price $199 (Reg. $699)73% OFF

Lava Swim Gloves: Keep those fingers warm and stay training longer with the warmest wetsuit gloves we have to offer.- Sale Price $19 (Reg. $45)60% OFF

For any product questions please reach out to their support team at: info@xterrawetsuits.com.

Rudy Project

Just a quick heads-up on our best deals of the year.

Thank you for sharing with your teammates!

 

• 40% off all eyewear (including prescriptions)
• free ground shipping to lower 48 on orders over $50
• free helmet case ($100 value) w/ NYTRON helmet order

go to: www.rudyprojectna.com/vip

– enter your info + code: cfltriclub

The NYTRON is our newest helmet and just received a ★★★★★ review from Triathlete Magazine:

Reviewed:  Rudy Project Nytron Aero Road Helmet

Recovery week / Race Week

Hello Team,

This is a great week as many athletes are going to be racing at Ironman 70.3 Haines City and it is Recovery week.

Congratulations to all of the athletes who raced this weekend:

• Galveston 70.3
  • Lina Miller
  • Cisco Chavez
• Ride Across Florida
  • Laura Minns
  • Illeana Villar

Taper and Race Week:

This week, it is important to tone it down and don’t over due it. Taper can be defined as a reduction in training with the goal of having the athlete sharp at the end of taper. The goal of sharpness is to optimize fitness for a amazing performance at an important race.

Therefore, don’t go crazy in the training this week as you may feel very strong. Hold it up and give it to me on Race Day!

Enclosed you will find the schedule for this week:

• Tuesday
  • 5:00 am
  • Sport: Brick: Bike/Run
  • Location: Downtown YMCA
  • Make Sure you bring bike, bike trainer and your running shoes.
• Wednesday
  • 5:30 AM
  • Swim
  • Location: Aquatic Center
  • Make sure to do your dynamic warm up before 5:30 am.
  • Note: If you are racing this week, please swim Lucky’s Lake at least 2 laps.
• Thursday
  • 5:00 am
  • Sport: Run
  • Location: Downtown YMCA
  • Note: There will be two different workouts for those racing and those not racing.
• Friday
  • The Aquatic Center will be closed due to Masters Swim Meet! Therefore, I recommend you to go to Lucky’s Lake.
  • If you are racing, please take the day off and rest!
• Saturday
  • Meet at 7:15 / Roll out 7:30 am
  • UCF Research Parkway
  • Duration: 2 hours – 3 hours followed by a 20 min run
• Sunday
  • Race Day!
  • If you are not racing, it will be great if you can go and support the team,

Wednesday – Swim (Technique)

Hello Team,

End of Season Sale. CFL Tri Club athletes can save 35% off on Maverick Wetsuits, most Viper Swimskins*, and SIM II Buoyancy Shorts, a 10% kicker over your normal discount. As a reminder, your code is T-CFL-MAVERICKEOS-35.

Use that code to gear up with products designed to help you #findfaster in training and on race day:

• Maverick Wetsuits – Men’s / Women’s (this is the best pricing we’ve ever offered on Arms-Up wetsuits)
• Viper Swimskins* – Men’s / Women’s
• SIM Buoyancy Shorts – Men’s / Women’s

 

Wednesday – Swim 

• Aquatic Center at 5:30 am
• Coach Hector on Deck working on Technique

Weekend Update – Haines City and training

Hello team,

As many of you are aware it is race week at Haines City 70.3; therefore, enclosed you will find the schedule and workout for this weekend:

Haines City Group:

• Friday – Off
• Saturday: 20/20/20
  • Location: Lucky’s Lake
  • Time: 7:15 am
  • Description:
    • 20 min of swim, focus on navigating, I will like for you to do one lap, easy on the way out and tempo on the way back.
    • 20 min bike: 5 min easy focusing on your cadence and easing into a rhythm, the give me 3 x 2 min at race pace effort with 3 min easy, he last set will be setting you up for the run.
    • 20 min run, 5 min easing into your pace and the you are going to give me 5 x 20 sec pick ups with 40 sec jog recovery; 5 x 60 sec at Tempo Pace /zone 3 with 60 sec jog recovery
    • I want you done by 9 am. Go have breakfast and follow the plan discussed yesterday.
• Sunday: Haines City – Arrive at 5 am. Suck it up buttercup…. its Game Time!

Gulf Coast:

Friday – Swim and Run

• 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
• Run: 30 min easy run

Saturday – Bike / Run

• Duration: 3 hour bike followed by a 30 min run
• Location: Lee Vista and 436
• Description:
  • Warm up: 30 min easy at zone 1 with cadence 90 rpm
    • 5 x 1 min at 90 -95% of FTP with 2 min easy
    • 10 min at Zone 2 with cadence 90 rpm Total
  • Main Set:
  • 3 x 30 min as 20 min at Half Ironman / Tempo Pace / Zone 3  pace with 5 min at Zone 2
  • Cool down: 5 min easy – Spin out your legs and get ready for the run.
  • 30 min run: 5 min easing into your pace and then 20 min at Tempo Pace/ Zone 3 ; Cool Down: 5 min easy

Sunday – Long Run at Haines City

• Our team is racing and it will be great if you did your 12 mile run at the site and stay there and support the team.