Countdown – May 22 – 28, 2023

Peak Week – Triathlon

During this week we are going to tapering into race pace efforts. It is important to be consistent with your workouts and stay focused during this week. Make sure you are resting properly and eating a balanced diet. It is important to start laying out your nutrition plan based upon the efforts asked for you in these key workouts.

You should also be getting familiar with the race course and start to visualize yourself completing it. This week will serve as the finishing touches in your preparation for the race.

The goal of this week is to stay healthy and get ready for a peak performance come race day. Make sure you are checking in with your body. Pay attention to any niggles or aches and take the necessary steps to address them.

Be sure to get plenty of rest so you can be well rested for race day. Remember that a triathlon is at least 70% mental, so keep positive visualizations going throughout this week and stay focused on the ultimate goal of crossing that finish line! Good luck!

The key workouts for this week are:

-Specific long endurance swim, bike and runs (with race pace efforts)

-Brick workout (bike to run with race pace efforts)

-Run intervals (race specific paces)

-Optional strength and/or yoga session.

Good luck in your preparations and best of luck on race day! Have fun and remember to enjoy the journey!

Join The Club

I will, I can, I MUST!

Ready to reach new heights in triathlon? Join the largest and most structured club in the nation, right here in Central Florida! Whether you’re a beginner, intermediate, advanced or physically challenged athlete, we welcome you to our team of rising stars. Our elite coaches boast over two decades of experience, holding coached sessions every day of the week to help you reach your ultimate potential. Join us on this epic journey and let’s conquer the triathlon world together.

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

Congratulations!

31 athletes from 9 countries

Congratulations to all of the athletes who raced this past weekend at the Challenge 2023 Special Olympics World Championship in Slovakia. Our team had an incredible showing and with every event we are continuing to demonstrate our commitment to excellence. I am so proud of our athletes and coaches for their hard work, dedication, and ambition. Together we are breaking barriers and inspiring others to reach new levels of success. Let’s keep pushing the limits! We look forward to all of the upcoming events in 2023 and can’t wait to see what amazing accomplishments our team will achieve!

Keep up the good work and if you have any questions, do not hesitate to contact me.

Coach Torres

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

Week of May 8 – 14, 2023

Good morning team,

I am very proud of everyone’s hard work over the weekend. Your hard work has paid off.

Warriors getting ready for battle!

Schedule

Enclosed you will find the schedule for this week. There isn’t a condition session on Monday night.

Keep up the good work and I will see you this week!

Coach Torres

Week of April 9 – 16, 2023

Hello team,

I hope you you all a great Easter with your family and loved ones. There are several athletes racing this weekend in Coco Beach. Therefore, please pay close attention to the schedule.

Sneak Peak – Uniforms

We would be receiving the Tri Kits this week. If you want to come by and try them out, you. The store will go up on Wednesday. So I encourage them to order them as soon as the store opens.

Keep up the good work everyone and I will see you tomorrow night.

Coach Torres

Monday – Swim – Recovery Week

Warm up:

• 3 rounds:
  • 200 Free
  • 50 Kick
  • 200 Free
  • 50 kick
• Main Set:
  • 3 rounds
    • 6×50 pull on 30 sec rest
    • 4×75 swim on 30 sec rest.
• Cool Down:
  • 100 easy

Week of April 3 – 9, 2023

Dedication and self discipline

Congratulations to Michael, Justin, Alicia and Jan!

We all get very excited and motivated when we sign up for a goal or a race! However, we forget to consider the work that goes into play to make this happen. Many try to take the easy way out and don’t schedule the necessary time to dedicate to their training to make this happen. Dedication is key to making any of our goals come true.

Dedication is the commitment to stay focused and diligent in working towards our goal despite any obstacles or setbacks. It means setting the time aside from our busy schedule, no matter how small, to commit ourselves to achieve our goal. Setting a plan and timetable to follow through on this commitment is essential. Being able to follow the plan without fail will help us reach our goal in due time.

One of the major factors that come into play when talking about dedication is self-discipline. Self-discipline is having the ability to be motivated and focus on achieving your goals, no matter how hard it gets or how long it may take. It means having the power to control our impulses, focusing on setting and accomplishing goals and resisting temptations that may get in the way of achieving these goals.

Self-discipline works hand-in-hand with dedication. We have to be dedicated enough to set aside time for ourselves, even if it’s just a few minutes, to dedicate solely towards achieving our goals and sticking to the plan. With dedication and self-discipline, there is nothing that can stand in our way of reaching our goal!

So with all this being said, I encourage you to start dedicating time to your own personal development and set yourself up for success. No more excuses and let’s make it happen. Plan your meals and your schedule for the week and set your alarm! Let’s tackle this this week!

Schedule – Recovery Week

Recovery week is a very important week than any other. It allows the body to heal from any fatigue or injuries that it may have sustained during training. During recovery week, the intensity of workouts should be reduced and replaced with low-impact activities like swimming, light jogging, and stretching.

Swimming is a great way to keep muscles flexible while still maintaining an active lifestyle. Swimmers can mix up their routine by alternating between drills and laps, or even incorporate some light weights into the pool for an added challenge.

Light jogging is another effective way to give your body time to rest while still working out. The intensity should be kept low – around a six or seven on the RPE scale, with walking breaks if needed. This should be done for about 20-30 minutes, 3 times a week.

Stretching is essential for any athlete to prevent injuries and improve flexibility. It also helps to reduce muscle tension and improve blood flow. Dynamic stretching can be incorporated throughout the day – before, during, and after workouts – while static stretching should be done at least once a day for 10-15 minutes.

Recovery week is an important part of any athlete’s training plan and should not be overlooked. By reducing the intensity and switching out some exercises, athletes can give their bodies the rest they need while still staying active. Swimming, light jogging, and stretching are all great ways to accelerate your muscular adaption. So don’t forget – rest and recover, or you won’t be able to perform at your best.

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

Hector L Torres – USA Triathlon Coach – Level 3

Tri Peak Athlete, LLC

Week of March 27 – April 2, 2023

Swim Workout – Endurance Focus

Monday Swim – Endurance

Warm up:

• 4 x 150 Free with 15 sec recovery
• 4 x 100 kick with fins as alternating every 25y streamline on your chest and 25 y streamline on your back with 10 sec recovery every 100

Drill Work:

• 6 x 50 yards as 25 yards Fist Drill / 25 yards freestyle with 10 sec recovery
• 6 x 50 yards as 25 yards Fingertip drag / 25 yards freestyle with 10 sec recovery
• 8 x 150 yards as 50 yards with single arm (right Arm) / 50 yards with single arm (left arm) / 50 yards freestyle with 20 sec recovery

Main Set:

• 4 x 200 yards with pull buoy and paddles with 20 sec recovery
• 100 Free
• 3 x 200 yards with pull buoy and paddles with 20 sec recovery
• 100 kick
• 2 x 200 yards with pull buoy and paddles with 20 sec recovery
• 100 Free
• 1 x 200 yards with pull buoy and paddles with 20 sec recovery

Cool Down:

• 100 Choice

2024 Tri Training Cruise

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

2023 CFL Tri Club – Join The Club

https://cfltriclub.wordpress.com/2023/01/20/2023-cfl-tri-club-membership-dues/

Weekly Schedule

Special Olympics Triathlon Clinic

Thank you to all of the athletes who volunteered today at the Special Olympics clinic. It was a huge success.

Keep up the good work and I’ll see you all during the week!

Coach Torres

Weekend Update – March 16 – 19, 2023

Hello team,

Enclosed you will find the update/reminder and announcements for this weekend:

Thirsty Thursday – Tonight 6:30 pm

Put your workout clothes in the washer and let your hair down. Join us for our monthly social.

Date / Time: Thursday, March 16 at 6:30 pm 

Location: A La Carte – 609 Irvington Ave, Orlando, FL 32803

Keep up the good work everyone and I will see you all on Tuesday morning!

Schedule

If you plan to swim Lucky’s Lake – Please arrive at 6:15 am, take a wetsuit and do at least two laps.

OMIUS PARTNERSHIP ANNOUNCEMENT

Great cooling system!

You may have seen the OMIUS cooling headband on many of the top pros and AGs at last years races including the Ironman World Championships in Kona and we are excited to be one of their select partners for 2023.

OMIUS is offering a 20% discount code to us and providing us with a first look at a limited release of the brand new VISOR and HAT versions of the technology. A limited number of visors are available now and the hat is coming soon.   Order now to get yours first.

Discount Code: CFL2023

Website Link: www.omius.io

Digestive Enzyme Article

Please read! Article

https://tripeakathlete.wordpress.com/2023/03/15/unlock-the-benefits-of-digestive-enzymes-with-these-top-5-strategies/

Running Clinic – Saturday at 11 am – 12:30 pm

Register at: https://www.eventbrite.com/e/569843807167

Keep up the good work!

Coach Torres

Weekend Update: March 10 – 12, 2023

Hello Team,

I hope you are all having a good day. There are a few athletes racing at the Great Floridian in Clermont and Clash Endurance in Miami.

Enclosed you will find the weekend schedule:

Saturday

• Arrival Time: 7:30 am
• Start Time: 8 am
• Location: MIMS Coast to Coas Ride
• Coach: Jeff Meister
• Duration: 2 – 3 hours bike / followed by a 20 min run

Sunday

• Arrival Time: 6:50 am
• Start Time: 7 am
• Location: Baldwin Park
• Team Lead: Don DeBeaux
• Duration: 90 – 100 min

2024 Tri Training Cruise – Feb 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: 

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

Coach Hector L Torres

Htorres@cfltriclub.com

321-443-0073

1700 S. Bumby Ave.

Orlando, FL 32806

USA

Weekend Update – Feb 24 – 26, 2023

Hello Team,

Enclosed you will find the update for this weekend:

Friday

• Sport: Swim with the Coach
• Time: 6:15 am
• Duration: 90 min
• Location: Esporta – East Colonial
• What to Bring:
  • Goggles
  • Fins
  • Buoy
  • Paddles
  • Kick board
  • Snorkel
  • Baby Shampoo for your goggles.

Saturday

• Sport: Bike / Run
• Time: 8 am
• Duration: 2 hours -3 hours Bike / 30 min Run
• Location: Lake Louisa State Park
• Note: Please be advised that there will be a Special Olympic Clinic going on at the same time. I will send you guys off for your ride, but I will be coaching the Clinic.

Sunday

• Sport: Run
• Time: 7 am
• Duration: 80 – 90 min
• Location: Tri Peak Athlete
• Note: Please arrive on time. We will be doing a warm up at the studio and then start the run.

---

• Sport: Open Water Swim
• Arrival Time: 9:30 am
• Start Time: 10 am
• Duration: 1 hour
• Location: Wynne McFarlins Home – 4600 Oak Cove Ln, Orlando FL 32806
• Note: The water will be cold; therefore, make sure you bring a wetsuit.

Speed Up Your Recovery With These 5 Tips

Keep up the good work!