On behalf of the entire coaching team of CFL Tri Club and Tri Peak Athlete….
Merry Christmas and Happy Holidays
Tag Archives: tri coach
Holiday Weekend – Dec 24 – 25, 2022
Hello Team,
I hope you are all getting ready for the holidays! Tomorrow we will have a Zoom and In – Person session at 6 am EST.
Location: Tri Peak Athlete – 1700 S. Bumby Ave. Orlando, FL 32806 – Please arrive 15 min prior to set up your bike!
Virtual Zoom ID: 868 0562 1340
I will see you all in the morning!
Sunday – DAY OFF
CFL Tri Club Kick OFF Meeting – Save The Date!
Date: January 14, 2022 at 1 pm
Location: Tri Peak Athlete – 1700 S. Bumby Ave. Orlando, FL 32806
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/
Week of October 10 – 16, 2022
Congratulations!
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
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:
- 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.
- 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
- 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.
- 2023 Tri Training Cruise – January 27 – 30, 2023
- 2023 St. George Cycling and Running Camp – March 22 – 26, 2023
- 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)
- 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!
Week of May 31- June 5, 2016
Hello team,
Congratulations to
- Luis Ortiz
- Luis Ortiz Sr.
- Chester Cooper
- Vanessa Bello
- Juan Gutierrez
As you are aware, this weekend, we have a local race in Clermont, FL. Sommer Sports first Summer Tri Series and it is important that we have good representation at this race. Therefore, I encourage everyone to register for this race and wear your New or Old uniforms at this race.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Time: | 5:30 AM | 5:00 AM | 5:30 AM | 5:00 AM | 5:30 AM | 6:30 am | 6:30 am |
| Location: | Aquatic Center | DTWN | Aquatic Center | DTWN | Aquatic
Center |
Clermont Sprint | UCF Research Parkway |
| Sport: | Swim | Bike/Run | Swim | Run | Swim | Swim/Bike / Run | Bike |
| Duration: | 1h 30m | 90 min bike /30 min run | 1h 30m
|
12 – 14 mi | 1h 30m | Race Sprint / 90 min bike post race | 3 – 4 hours |
Quote of the Week!
It never gets easier, you just get BETTER!
Club Races!
- Heartland Triathlon – June 18 – 19, 2016 – Olympic and Sprint – http://heartlandtri.org/
- Discount Codes:
olympicusat
sprintusat
All lower case
- Discount Codes:
- Club Championship – Huntington’s Disease Triathlon – Olympic and Sprint – http://www.huntingtonsdiseasefl.org/
- Ironman Chattanooga – Full – September 25 – sold out
- Long Course National Championship – Miami Man – http://www.multirace.com
- Ironman Cozumel – November 25, 2016 – Still OPEN – http://www.ironmancozumel.com
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 –
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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|
|
Time:
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5:30 AM
|
5:00 AM
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5:00 AM
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5:00 AM
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5:30 AM
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7:45 am
|
OFF
|
|
Location:
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Aquatic Center
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DTWN
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Aquatic Center
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DTWN
|
Aquatic
Center |
Kilarney Station
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|
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Sport
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Swim
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Bike/Run
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Swim
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Run
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Swim
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3:30 bike / 20 min run
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OFF
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|
Duration:
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1h 30m
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2h
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1h 30m
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2h
|
1h 30m
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Race Specific |
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,
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
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.
Week of October 19 – 25, 2015
2016 Triathlon Season
Is it the adrenaline rush of the finish line? The discipline and structure of training? Or the sense of community you feel from fellow triathletes? Maybe it’s a little bit of everything that makes triathlon so indescribably addicting.
Whatever your reason, we’re giving you one more! Make a decision in 2016 on what races you want to do. If it is a Olympic Distance or up to an Ironman Distance, now it is the time to start building your strengths and weaknesses!
Many athletes from the club have races towards the end of the year and may others have started doing their Marathon training. If you need guidance on how to plan your training and how does the club can help, please reach out to me.
Calendar
Enclosed you will find the breakdown for this weekend:
Next weekend is the Great Clermont Triathlon, so many roads will be closed in Clermont. Therefore, we are going to be riding out of UCF this upcoming weekend again.
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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| Time |
5:30 AM
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5 am
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5:30 – 6:50 am
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5 am
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5:30 – 6:50 am
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7:30 am
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OFF
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| Sport |
SWIM
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Bike trainer / Run
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Swim
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Track
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Swim
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Bike/Run | |
| Note |
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3:30hr – 4 ours / 20 min run | |||||
| Location |
Aquatic Center
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Dtwn
|
Aquatic Center
|
Dtwn
|
Aquatic Center
|
UCF Research Pkwy
|
 Holiday Party!
The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:
1900 Temple Drive
Winter Park FL 32789 Mark your calendars cause we are going to have a blast.
|
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.
Weekend Reminder October 3 – 4, 2015
| Weekend Update – October 3 – 4, 2015 |
|
Hello Athlete,
As you are aware they cancelled IRONMAN Maryland due to the storm. Hopefully, they give us another race. However, we are riding this weekend with a great attitude.
Workout Update
This is a friendly reminder of our weekend workout.
Saturday, September 26, 2015
Group Training
Location: UCF Research Parkway Time: 7:30 am Description: Bike / Run
Sunday, September 27, 2015 Run – On your own Duration: 100 min Description: Walk 20 sec after each mile. Effort: Aerobic |
Week of September 28 – October 4, 2015
Congratulations!
Congratulations to all of the athletes who raced this past weekend:
- Augusta 70.3
- Dan Samatulski
- Andrew Carroll
- Martha Centeno
- Melissa Daly
- Michael Melton and Kyle Coon
- Gerard Hubbard
-
Ironman Chattanooga
- Sincy Curley
- Trent smith
- Hutchinson Island Triathlon
- Bill Freyer
- Jose Lopez
- Hector Torres
-
Six Gaps
- Tim Boyd
- Jennifer Hogan
- Jay Strates
- Sean McEntee
- Karen Bhilar
I have been coaching for 13 years, and each time I see an athlete cross the finish line it brings me great joy of their accomplishments. As Coach and an athlete, I could understand the inner battles that we have when we are in the battlefield of race day. Therefore, keep on the good work and fighting out those inner wars that we have within ourselves. Keep up the good work!
Calendar
Enclosed you will find the breakdown for this weekend:
|
Mon
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
|
| Time |
5:30 AM
|
5 am
|
5:30 – 6:50 am
|
5 am
|
5:30 – 6:50 am
|
7:30 am
|
OFF
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| Sport |
SWIM
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Bike trainer / Run
|
Swim
|
Track
|
Swim
|
Bike/Run | |
| Note |
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2:30hr – 3 hours / 20 min run | |||||
| Location |
Aquatic Center
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Dtwn
|
Aquatic Center
|
Dtwn
|
Aquatic Center
|
UCF Research Pkwy
|
Central Florida Tri Club - Swim, Bike and Run 