Tag Archives: tri club

Happy Thanksgiving- Weekend Update

I hope you are enjoying your time with your family and loved ones!

I forgot to add one name of Ironman Finishers in Cozumel:

Congrats Gio – you are an Ironman!

Enclosed you’ll find the schedule for this weekend:


  • 5:30 pm – Conditioning


  • 7 am – Bike / UCF Research Parkway
    • 2 – 3 hour ride / 20 min run after bike


  • 6:30 am – Space Coast Half / Full Marathon – Coach Jeff
    • 10 am Post race celebration at Coach Jeff‘s house
  • 7 am – Baldwin Park – Coach Torres
    • 45 min – 90 min run

Thanksgiving Week – Nov 21 – 27, 2022

Hello Team,

What an amazing weekend! I am so proud of the entire team!


  • Ironman Arizona
    • Haley Mc
    • Tyler S
  • Ironman Cozumel
    • Brian
    • Kellie
    • Laura
    • Juan
    • Jan
    • Hardik
    • Justin
  • Olympic Distance
    • Kellie
    • Wynn
    • Michelle
    • Linda
    • Pat
    • Kim
  • Bahrain
    • Brandon S.

Post Race Fueling

As we are aware leading into our races, we are burning a ton of calories and crushing our workouts. We fuel our bodies for our performances; however, when our race is over… many of you stop training completely… it is important to recover at the same time we need to remain active and fuel for recovery. Allow yourself a cheat meal the day after the race and please fuel for proper healing. If poor choices are made, you will have unnecessary weight gain and you will lose fitness. If you need guidance, please do not hesitate to contact me.

Holiday Party – December 18

Show off your cooking skills and bring a dish. Best dish will win a prize! Join us on December 18 at Risa and Rob’s Home for our Annual Holiday Party! In addition, we will be doing a white elephant exchange; therefore, please bring a gift no more than 25 dollars.

Address: 904 Spring Park Loop, Celebration

Time: 5 pm – 8 pm

Schedule – Turkey Week

Upcoming Races

Upcoming Camps

– St George Cycling Camp: https://tripeakathlete.wordpress.com/2023-st-george-cycling-and-running-camp/

– Run Training Camp Around Europe: https://tripeakathlete.wordpress.com/2023-running-training-cruise-europe/

Wednesday – New Run Spot

Hello Team,

Enclosed you will find the revision / correction for Wednesday.

We will be meeting Wednesday at Lake Underhill on Conway and the 408 for the run.

Here is the link address: https://goo.gl/maps/WyH7jYjeBwPYaSdy8


Week of October 31 – November 6, 2022

Happy Halloween 2022

I hope you are all having a great day! Enclosed you will find the schedule for this week. This week we have two athletes racing this weekend in Ironman Florida!

  • Kaitlyn D.
  • Richard En

January Tri Cruise – Just a few spots left

Click here for more information.


Here is the schedule for this week:

Week of October 24 – 30, 2022

Congratulations to all of the athletes who raced at the Sommer Sports race this past weekend.

  • Ron Y.
  • Anhad
  • Mariangel

As we anxiously wait for Hardin, Alison and Maryory to cross the finish line in Sacramento, CA. The latest update is that it is very windy with gust of 20mph.

Tri Cruise – Only a few spots!

Register Today! – https://cfltriclub.wordpress.com/events-list/calendar/2023-tri-peak-athlete-cfl-tri-club-tri-training-cruise/


Week of October 18 – 23, 2022

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

  • Gio
  • Bri
  • Kim
  • Carol
  • Sharon
  • Ana

All of your hard work has paid off.

Upcoming Events – Don’t Forget so sing up as only a few spots left

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

Weekly Calendar – Get ready to rumble!

Training Sites:

  • Cycling
    • Bike Stop – Mims UMC Chain of Faith Bike Stop, Broadway Ave, Mims, FL 32754, USA
    • Esporta (Goldenrod and 408) 189 S. Goldenrod Rd. Orlando, FL 32807
    • Esporta ( S. Goldenrod and Lee Vista) 5915 S. Goldenrod Rd. Orlando, FL 32822
  • Running Sites
    • Lake Eola – Red Pagoda – 211 Eola Parkway, Orlando, FL 32801
    • Baldwin Park Fountain – Baldwin Park Village Center – 4979 New Broad St. Orlando, FL 32814

SAVE THE DATE – Halloween Costume Party – October 30!

Monday – Swim (Recovery)

Warm Up
– 600 easy.

– 2 X 300 pull buoy – easy with 10 sec recovery
– 200 kick no board easy.

Main Set
– 5×100 alternate breath, long stroke, on 30 sec rest.
– 6 x 50 as 25 dril / 25 free with 15 sec recovery
– Alternate between the fist drill and catch up
Warm down
200 easy.

Recovery Swim

Friday – Swim

Speed work

Speed work! Give me your best effort! Make it count!

Warm up:

  • 800 free
  • 600 as 50 drill/50 free
  • 400 easy

Main set:

5 x 100 fast on 1 min rest

Cool Down:

7 x 100 easy on 15 sec rest

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!

Weekend Update – Post Hurricane Ian

Hello Everyone,

I hope you are all doing well and enjoying your time at home. I am glad you are all safe and ready to get back at it. Enclosed you will find the schedule for this weekend. FYI, there is no GATE at Lake Louisa! I called and told me that their gate is down and we can go early. Therefore, we are starting early!


  • Arrival Time: 6:30 am (Bring Lights)
  • Start Time: 7 am
  • Location: Lake Louisa State Park
  • Duration:
    • 4 hours – California / Cozumel – 4 mile run
    • 3 hours – 70.3 Cartagena / North Carolina – 3 mile run
    • 2:30 hours – Augusta Racers – Ride – 2 mile run (EASY)
  • Sunday
    • Duration:
      • 14 – 15 mile run – Ironman Cali / COZUMEL / FL
      • 8 – 10 mile run – 70.3 Cartagena / North Carolina
      • 80 min run (EASY) – Augusta Racers

Post Augusta / Hurricane IAN Celebration

I am inviting you to my home to celebrate the accomplishments of our athletes who raced this past weekend and surfing Hurricane IAN.

This Sunday at 5 pm. It is a POT Luck Celebration – Theme: International Dishes. Make your favorite international dish and bring it over. Bring your beverage to share. We will arrive at 5 pm and start eating at 5:30 pm. Please let me know if you will attend via text.