Tag Archives: tri coach orlando

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:

Friday

  • 5:30 pm – Conditioning

Saturday

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

Sunday

  • 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!

Congratulations!

  • 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 – Swim Workout

Try and complete the workout in less than 80 min

Warm up: 500 Free

Kick: 8 x 50 Flutter or Dolphin on 1 min

Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

Please pick an interval that will give you at least 10 sec recovery.

Swim: 5 x 100 free on 1:30

100 easy kick

Swim: 5 x 100 free on 1:25

100 easy kick

Swim: 5 x 100 free on 1:20

100 easy

Kick: 200 choice

Pull: 400

Swim 8 x 25 choice on :30

Cool Down: 200

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

  • Monday
    • 5:00 am
    • Downtown YMCA
    • Two Options
      • Option 1: Bike Ride 2 hours – You will need lights for the ride
      • Option 2: Swim workout
  • Tuesday
    • 5:00 am
    • Downtown YMCA
    • Bike / Run
    • Duration: 2 hours
  • Wednesday
    • 5:00 am
    • Downtown YMCA
    • Swim
  • Thursday
    • 5:00 am
    • Downtown YMCA
    • Run Track
  • Friday
    • 5:00
    • Downtown YMCA
    • Swim
  • Saturday
    • 6:30 am
    • Killarney Station
    • Duration: 3 – 4:30 hours
  • Sunday
    • 6:00 am
    • Clay Road
    • 14 – 16 miles

Week of May 24 – 28, 2016

Hello team, 

Congratulations to

  • Luis Ortiz
  • Kathy Palazzo
  • Pat Smith
  • Jennifer Sturgess
  • Michelle Hill
  • Jason Sanders
  • Leslie Wolcott
  • Karen Bhilar
  • Jason Sanders
May 24 – 28, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:00 AM 5:00 AM 5:30 AM 6:30 am OFF
Location: Aquatic Center DTWN Run DTWN
Aquatic
 Center
Lee Vista / 436
Sport: Swim Bike/Run Run Bike/Run Swim Bike / Run
Duration: 1h 30m 90 min bike / 30 min run 1h 30m
Map
Distance: 3.47 mi
http://www.mapmyrun.com/routes/view/1088018504
90 min bike / 30 min run 1h 30m Brick
Club Races!
Cruise

Book Today – December 16 – 19, 2016!
Enjoy a weekend celebration at the Caribbean of training, dancing and having fun.

For more information, visit www.tricruises.com

Booking form: Download
PDF: Flyer
More information to follow soon.

Discounts:
  • Advanced Cycles: Mention the CFL Tri Club
  • Xterra Wetsuits: CO-TripK
  • Skin Strong: CFTC2016
  • SommerSports: CFLTRICLUB12016    this code is good for 10% off Sommer Sports owned events and will expire March 31st, 2016.
  • Tri Peak Athlete: Bike Fitting $25 dollars off. Schedule your appointment. 321-443-0073
  • Premier Bike Transport: CFLTRI2016

Congratulations! Week of April 11 -17, 2016

I am so happy to see all of my athletes compete today and kick butt!

Congratulations to:

  • Jose Lopez – PR
  • David Lang – PR
  • Trent Smith – PR
  • Maria Fondo Tondolo – PR
  • Thomas Greene – PR
  • Tyler Jarvis
  • Sean Dishman
  • Caleb Archuleta – PR
  • Michael Melton – PR
  • Kyle Coon – PR
  • Ken Genova
  • Scott Lawson – PR
  • Scott Aaron – PR
  • David Lang – PR
  • Julie Gennarino – PR
  • Alfredo Solarte – PR
  • Anna Emery

I am very proud of all of you. Keep up the good work.

Enclosed you will find the schedule for this week.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5 am 5:30 am 5 am 5:30 am 7:30 am Day OFF
Location Aquatic Center

Directions

Downtown

Directions

Aquatic Center

Directions

Downtown

Directions

Aquatic Center

Directions

Killarney Station
Sport: Swim Bike / Run Swim Run Swim Bike / Run
Duration: 90 min 2 hour 90 min 2 hour 90 min 2 – 4:00 hr

April 9 – 10, 2016

Hello Team ,IMG_0728

As you are aware that this weekend is Haines City, many of our athletes will be racing. Therefore, you will see the breakdown for those who are racing and for those who are not.

Saturday

Athletes racing Haines City

  • 15 min swim / 30 min bike / 15 min run
    • Include 4 x 30 sec accelerators throughout the main set with 1 minute recovery in between.

Athletes Not Racing Haines City

  • Location: Kilarney Station
    • 7:30 am
    • Duration 2:30 hours with a 30 min run
    • Bike description:
      • Warm up
        • 20 min easy at zone 1
        • 5 x 30 sec build with 90 sec easy
      • Main Set:
        • 3 x 25 min at 85 – 90% with 20 min at Zone 2 (75 – 77% of Functional Threshold power.)
        • 15 min at Zone 2 – (get ready for the run)
    • Run
      • 5 min easy
      • 20 min at Tempo Pace (85 – 90% of Threshodl) with 20 sec walk every mile
      • 5 min cool down

 

Week of March 28 – April 3, 2016

Hello team, 

With just two weeks away from Haines city, we need to start tapering. Therefore, those who are racing Haines will have a specific workout and for those who are not race will have a different workout.

March 28 – April 3, 2016 –
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Time:
5:30 AM
5:00 AM
5:00 AM
5:00 AM
5:30 AM
7:45 am
OFF
Location:
Aquatic Center
DTWN
Aquatic Center
DTWN
Aquatic
Center
Kilarney Station
Sport
Swim
Bike/Run
Swim
Run
Swim
3:30 bike / 20 min run
OFF
Duration:
1h 30m
2h
1h 30m
2h
1h 30m
Race Specific
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,