Weekend Revision – May 13 – 14, 2023

Hello Team,

There is a revision for this weekends schedule please read below. Coach Torres will be leading the workout, please arrive on time.

Saturday

• Arrival Time: 7:15 am
• Roll out time: 7:30 am
• Location: Esporta – 5915 South Goldenrod Rd. Orlando, FL
• Duration: 2 – 3 hour ride followed by a 30 min run

Sunday

• Arrival Time: 6:15 am
• Run out time: 6:30 am
• Location: Tri Peak Athlete – 1700 S. Bumby Ave. Orlando, FL 32806
• Duration: 2 – 3 hour ride followed by a 30 min run

Please bring appropriate nutrition for both segments.

Coach Torres

Weekend Update- Feb 18 -19, 2023

Hello Team,

Enclosed you will find the weekend update:

Saturday

• Time: 8:00 am
  • Sport: Breakthrough Brick
  • Location: Lake Louisa State Park
    • Duration:
• Long Course:
  • Bike: 90 min / Run: 90 min
• Short Course:
  • 4 x rounds:
    • 10 mile bike / 1 mile run – 5 min easy spin recovery

Sunday

• Time: 7 am
• Sport: Run and Jog/Walk Group
• Location: Tri Peak Athlete – 1700 S. Bumby Ave. Orlando, FL 32806
• Duration: 5 – 12 miles
• Note: No matter what pace you move, you can do the distance.

Join The Club

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

Link: https://cfltriclub.wordpress.com/join-the-club/

Let me know if you have questions.

Coach Torres

Week of January 30 – February 5, 2023

Hello Team,

I hope you all had an amazing weekend. This upcoming week we are establishing a new schedule for our Wednesday morning runs. Please review the schedule.

We are starting our Wednesday morning runs at 5:30 am so you will all have enough time to complete the workout and won’t feel rushed on cutting the workout short. I also moved the conditioning strength session for Wednesday for this week only as I will be taking the day off today from coaching.

Test Week

This week we are going to be testing you on all three disciplines. It is very important that you are fully rested into going each training session. make sure you hydrate, get enough rest the day prior and do not drink coffee two hours prior onto taking the test. Suck it up butter cup! If you don’t have enough rest and don’t follow the protocol, you won’t have a good result. Then I am going to hear you give me all the excuses in the world and I am going to roll my eyes and say… you did this to yourself. So make sure you listen and follow the guidelines.

Fabletics – Sunday at 10 am

Register for free at https://www.eventbrite.com/e/hiit-workout-with-coach-hector-torres-tickets-518110150407

Join the Club before price Increases!

You have till January 31 to join the club and take advantage of the $160 rate. As of Feb 1, the club annual dues will go up to $200; therefore, register today.

Enclosed you will find the link to sign up:

https://endurancecui.active.com/new/events/84187431/select-race?regnow=awe-regnow&error=login_required&state=b667cab6-7795-4dd3-84e9-cb270c0e6ec2&_p=676868643959641&e4q=33aba61b-6a02-48cd-892c-48d4c7cd682a&e4p=93d94cd9-999e-4d87-b939-5b9ed091f48e&e4ts=1675110183&e4c=active&e4e=snawe00000000&e4rt=Safetynet&e4h=d73eab79742811ea61fe04c20f672074

2023 CFL Tri Club Cruise

We had an amazing time at the cruise and we can’t wait for 2024. Stay tuned for the upcoming dates as we might go on a bigger ship.

Keep up the good work and let me know if you have any questions.

Coach Torres

Week of Nov 6 – 13, 2022

Congratulations

We had many athletes compete this past weekend! So happy to see that everyone’s training did pay off!

• Carlos M.
• Jennifer S.
• Joshua Old
• Risa
• Rob
• Zach
• Wynne
• Pat
• Steve
• James
• Zach
• Kiko
• Andres Liz – 70.3 Los Cabos
• Kaitlyn – Ironman Florida
• Richard E – Ironman Florida
• Julie – 50k Ultra

I am very proud of all of you! Enclosed you will find the schedule for this week and the swim workout for tomorrow. As you are aware, I am out of town, the assistant coaches will be leading the workouts and if you have any questions, please reach out to them. If you don’t get a hold of them, feel free to text me. I will try to get back to you ASAP!

Swim Workout

Warm up:
2 x (200 Free, 200 Pull 100 Kick)
Main Set A:
12 x 25 DPS with 40 sec Interval
6 x 100 Desc 2-2-2 with 20 sec RI
4 x 75 Pull (B-3,4,5 by 25) with 15 sec RI
4 x 100 Desc 2 – 2 with 15 sec RI
4 x 75 Pull (B-3) with 25 sec RI
2 x 100 Fast with 10 sec RI

Cool Down:
100 Free

Wednesday – Swim Workout

Warm up:

200 Free / 200 Kick / 200 Pull / 200 Free

Main Set:

Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets.

• 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark.
• 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
• 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
• 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them.

Band Work – Get a band and loop it around the pool and do the following:

• 4 x 20 sec of Butterfly stroke with 20 sec RI
• 4 x 20 sec of Freestyle stroke with 20 sec RI

Sprint Set:

• 3 x 150 Sprint with 1 min Recovery

Cool down:

• 100 Choice

Wednesday (PM) – Swim Workout

Warm up:

200 Free / 200 Kick / 200 Pull / 200 Free

Main Set:

Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets.

• 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark.
• 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
• 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
• 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them.

Band Work – Get a band and loop it around the pool and do the following:

• 4 x 20 sec of Butterfly stroke with 20 sec RI
• 4 x 20 sec of Freestyle stroke with 20 sec RI

Sprint Set:

• 3 x 150 Sprint with 1 min Recovery

Cool down:

• 100 Choice

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

Week of Dec 7 – 13, 2020

Congratulations!

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

OUC Half

• Luis Ortiz – 4th Overall
• Donald Mc – 2nd Age Group
• Dan G
• Jennifer S.
• Carlos M
• Victoria L
• Justin B

Daytona Sprint / Duathlon / Half

• Jojo
• Andre
• David B.
• Gianna
• Dan G
• Chris
• Kyle
• Hayley
• MariAngel
• Linda F
• Adrianne
• Kennet
• Drew
• Juan B.
• Simone
• Abigail
• Jonathan S.
• Jennifer S
• Carlos M

Schedule

Enclosed you will find the schedule for this week:

Bike Focus Bock – Week 1

	Time	Workout	Location	Note
Monday	6:30 AM	Swim	Workout will be posted
Tuesday	5:30 AM	Bike Trainer	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
Wednesday	6:00 AM	Track Workout	Howard Track Middle School – Downtown Orlando	Speed Work
Thursday	5:30 AM	Bike Trainer	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
Friday	6:30 AM	Swim	Workout will be posted
Saturday	7:00 AM	Outdoor Ride	Advanced Cycle: Lee Vista and 436	Duration: 2 hours
Sunday	7:00 AM	Outdoor Run	Baldwin Park	Duration: 90 min

Keep up the good work! If you have any questions, please do not hesitate to contact me.

Coach Torres

321-443-0073

August 3 – 9, 2020

Hello Team,

Weekend Ride

I hope you are holding yourself down with our Tropical Storm. Enclosed you will find the schedule for next week. It is going to be similar to this past week, the only difference the bike ride might be a bit longer on the weekend.

Schedule

	Time	Workout	Sport	Note
Monday	6:30 AM	Swim	Lucky’s Lake	You Must Register
Tuesday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session	Tri Peak Athlete register at: https://myps.io/book/tripeakathletellc	Zoom ID:  876-0321-0273
Wednesday	6:00 AM	Track	Howard Track Middle School
Thursday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session	Tri Peak Athlete register at: https://myps.io/book/tripeakathletellc	Zoom ID:  876-0321-0273
Friday	6:30 AM	Swim	Lucky’s Lake	Registration link:  https://register.luckyslakeswim.com
Saturday	Group A: 5:30 am                Group B: 7:00 am	Swim / Bike / Run	Group A: Tri Peak Athlete, LLC      Group B: Lake Minneola	Group A: 4 hours (77 miles) Group B: 2.5 hours all with a 30 min post run
Sunday	Run on your own	Run		Half Distance: 10 miles                    Full Distance: 15 miles

Strength Training

Day	Time	Time
	9 AM	5:30 PM
Zoom ID	876-0321-0273	876-0321-0273
Monday	Strength	Strength
Tuesday	OFF	Strength
Wednesday	Strength	Strength
Thursday	OFF	Strength
Friday	Yoga	OFF

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.

	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
Sport	SWIM	Bike trainer / Run	Swim	Track	Swim	Bike/Run
Note						3:30hr – 4 ours / 20 min run
Location	Aquatic Center	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.