Tag Archives: triathlon coach

Week of Feb 6 – 12, 2023

Hello Team,

I can’t believe how quickly this month is going by already. Our kick off meeting was just three weeks ago and we are coming up to mid week of February!!!!

Upcoming Events

Enclosed you will find the list of upcoming events… if you haven’t signed up for these, please do so.

  • Date: Feb 25, 2023
  • Special Olympics Triathlon Clinic
    • Location: Lake Louisa State Park
    • Time: 8am
  • Date: March 4, 2023
  • Best Damn Race

Weekly Schedule

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
5:30 AMBike Trainer – Tri Peak Athlete  Zoom link:  868 0562 1340 – TESTRun Test & Walk Test – Lake EolaBike Trainer – Tri Peak Athlete  Zoom link:  868 0562 1340 – Active Recovery
6 AM
6:15 AMSwim with Coach – EsportaSwim with Coach – Esporta
7 AMLong Run – Tri Peak Athlete (80 min – 120 min)
8 AMLake Louisa State Park  – Dress Rehearsal
10 AM
12n
1 PM
2:30 PM
4 PMSpecial OlympicsSpecial Olympics
5:30 PMCFL Tri Club Conditioning
6:30 PMBike Trainer – Zoom Only:  868 0562 1340 – AnaerobicBike Trainer – Zoom Only:  868 0562 1340 – Technique 

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.

Register today: https://www.active.com/orlando-fl/triathlon/camps/2023-cfl-tri-club-annual-dues-2022

If you have any questions, please do not hesitate to contact me.

Hector L Torres

USA Triathlon Coach Level 3

 USAC Lv 2

USAS and USATF & MS 

Training Peaks University Lv 1

321-443-0073

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

Weekend of October 27 – 30, 2022

As you are aware many races are coming up and it is taking your focus to the next level. It is very important that you are consuming enough calories, hydrating and resting. No matter how much training you do, if your body isn’t recovered and isn’t repairing itself…. you will not have a great race or training sessions. If you have any questions, please do not hesitate to contact me. In other words, follow your training plan and nutrition plan. I am here to help. 

Tri Peak Athlete / CFL Tri Club Moving 

Enclosed you will find the schedule for this upcoming weekend. I mad a few changes. Also, as you are aware the new home for Tri Peak and CFL Tri Club is going to be 1700 S. Bumby Ave. Ste B, Orlando, FL 32806. If you can come on Saturday to help me move stuff at 12n. I will greatly appreciate. I NEED ALL HANDS ON DECK!

Schedule

Register for the HALLOWEEN PARTY! – DON’T BE LAME!

https://www.signupgenius.com/go/4090a4ea9ad2ea4fd0-halloween

Race Strong Happy Hour – Tonight at 6:30 pm

Tonight

We have many athletes racing this weekend and we want to wish them the best. As a token to wish them the best we are going to Happy Hour tomorrow – Join US!

Details below:

  • Time: 6:30 pm
  • Location:
    • The Porch – Winter Park, 643 Orange Ave, Winter Park, FL 32789
  • Dress attire:
    • Casual

Athletes racing:

  • Andres Liz.
  • Jen
  • Coach Torres
  • Ren 
  • Jan
  • Ana C
  • Juan J
  • Carlos
  • Haley
  • Laura Z.
  • Jojo
  • Diego
  • Erika Ar.
  • Sebastian 
  • Brian O. 
  • Kellie O. 
  • Luis Ortiz
  • Risa W – IM Hawaii WC
  • Stephanie – SIX GAP
  • Ron – SIX GAP

Ironman Schedule

When picking up your packet, please wear your CFL Tri Club Shirt or Tri Peak Shirt. If you don’t have a shirt, please let me know and we have them for 15 dollars.

  • Friday 
    • 3 pm – Athlete Briefing – Convention Center
    • 5 pm – Athlete Briefing – Convention Center
    • 5:30 pm – Swim Practice at 5:30 pm – Location: Swim Start
  • Saturday
    • 7 am Bike / Run – Location: Swim Start / Duration: 90 min 
  • Pancake Breakfast 
    • 9:00 am – First Watch – 630 Crane Creek Dr, Augusta, GA 30907
  • Sunday – Race Day
    • 5 am – Tent will be at the run course. Please check the WhatsApp app for the exact location.

I will see you all in the morning at Lake Eola.

Tri Club Apparel

We currently have the following items available:

  • Hats are $15.0
  • Shirts are $15.0

If you are interested, please text me and I’ll take it to practice next time.

See you all later.

Coach Torres

Race Strong Happy Hour – Wednesday 6:30 pm

Photo by Pixabay on Pexels.com

We have many athletes racing this weekend and we want to wish them the best. As a token to wish them the best we are going to Happy Hour tomorrow – Join US!

Details below:

  • Time: 6:30 pm
  • Location:
    • The Porch – Winter Park, 643 Orange Ave, Winter Park, FL 32789
  • Dress attire:
    • Casual

Athletes racing:

  • Andres Liz.
  • Jen
  • Coach Torres
  • Ren 
  • Jan
  • Ana C
  • Juan J
  • Carlos
  • Haley
  • Laura Z.
  • Jojo
  • Diego
  • Erika Ar.
  • Sebastian 
  • Brian O. 
  • Kellie O. 
  • Luis Ortiz
  • Risa W – IM Hawaii WC
  • Stephanie – SIX GAP
  • Ron – SIX GAP

Ironman Schedule

When picking up your packet, please wear your CFL Tri Club Shirt or Tri Peak Shirt. If you don’t have a shirt, please let me know and we have them for 15 dollars.

  • Friday 
    • 3 pm – Athlete Briefing – Convention Center
    • 5 pm – Athlete Briefing – Convention Center
    • 5:30 pm – Swim Practice at 5:30 pm – Location: Swim Start
  • Saturday
    • 7 am Bike / Run – Location: Swim Start / Duration: 90 min 
  • Pancake Breakfast 
    • 9:00 am – First Watch – 630 Crane Creek Dr, Augusta, GA 30907
  • Sunday – Race Day
    • 5 am – Tent will be at the run course. Please check the WhatsApp app for the exact location.

I will see you all in the morning at Lake Eola.

Week of July 6 – 12, 2020

Hello Team,

I hope you all had a good July 4! Enclosed you will find the schedule for this week. We have two bike trainer session this week. Please review the strength training schedule as well.

CFL Tri Club Schedule

TimeWorkoutSportNote
Monday6:30 AMSwimLucky’s LakeYou Must Register
Tuesday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionTri Peak Athlete register at: https://myps.io/book/tripeakathletellcZoom ID:  876-0321-0273
Wednesday6:00 AMTrackHoward Track Middle School
Thursday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionTri Peak Athlete register at: https://myps.io/book/tripeakathletellcZoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
Saturday6:30 AMBike / Run UCF Research ParkwayGroup A: 3 hours Group B: 2.5 hours all with a 30 min post run
SundayRun on your ownRunHalf Distance: 10 miles                    Full Distance: 14 miles
Week of July 6 – 12, 2020

Virtual Strength Session

9 AM5:30 PM
Zoom ID876-0321-0273876-0321-0273
MondayStrength Strength
TuesdayOFFStrength
WednesdayStrength Strength
ThursdayOFFStrength
FridayYogaOFF

CFL Tri Club – Weekly Update – June 8 – 14, 2020

Hello Team,

I hope you are all doing well. Enclosed you will find the revised schedule for this week. I have adjusted the schedule as I am testing many of the athlete during this week. Therefore, please review it!

If you don’t have access to a pool, make sure you make time and register to go to Lucky’s Lake and perform the test there.

Open Water Test:

  • Warm Up:
    • 500 meters – please include some pick ups
  • Main Set:
    • 1000 – steady state hard effort. Please record your time.
  • Cool Down:
    • 500 easy

Schedule

TimeWorkoutSportNote
Monday6:30 AMSwimLucky’s LakeYou Must Register
Tuesday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionTri Peak Athlete register at: https://myps.io/book/tripeakathletellcZoom ID:  876-0321-0273
Wednesday6:30 AMSwimLucky’s LakeYou Must Register
Thursday6:00 AMTrackHoward Track Middle School
Friday6:30 AMSwimLucky’s LakeYou Must Register
SaturdayGroup A: 6:30 amBike / Run Advanced CycleGroup A: 3 hours Group B: 2.5 hours all with a 30 min post run
SundaySundayTempo RunLake EolaTempo Run

Virtual Strength Training Schedule

9 AM5:30 PM
Zoom ID876-0321-0273876-0321-0273
MondayStrength Strength
TuesdayStrength
WednesdayStrength Strength
ThursdayStrength
FridayYogaStrength

CFL Tri Club Weekly Schedule – May 18 – 24, 2020

Hello Team,

Good job everyone! We had a great turn out this past weekend. Lets keep up the good work. Please review the schedule for this week.

TimeWorkoutSportNote
Monday6:30 AMSwimLucky’s LakeYou Must Register
Tuesday6:00 AMVirtual Bike Trainer Bike Trainer / Run Zoom ID:  876-0321-0273
Wednesday6:00 AMHoward Track Middle SchoolRun
Thursday6:00 AMVirtual Bike Trainer Bike Trainer / Run Zoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeYou Must Register
SaturdayTBA
Sunday5:50 amTempo RunDowntown YMCATwo Groups:
Short course and long course
CFL Tri Club Weekly Schedule
9 am and 5:30 pm
Mon – FriZoomID: 876-0321-0273
MondayStrength Strength
TuesdayStrength
WednesdayStrength Strength
ThursdayStrength
FridayYogaStrength

Virtual Strength Sessions

Monday – Swim

Hello team,

Please do the following workout tomorrow morning. The Aquatic Center will be open; however, I will be doing my long run tomorrow out of the downtown YMCA as I couldn’t get it done today.

Warm Up:

  • 300 Free
  • 300 pull
  • 6 x 50 kick with 15 sec recovery

Main Set:

  • 5 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 20 sec recovery
  • 4 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 15 sec recovery
  • 3 x100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 10 sec recovery
  • 2 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 5 sec recovery
  • 100 at moderate effort

Your Goal is to hold the same pace in all of the 100.

Cool Down: 100 choice

Sunday – Brick Workout

Location:  Lake Louisa State Park

7305 US Highway 27, Clermont, Florida 34714

Facebook link: https://www.facebook.com/events/331011660739194/

Time: 8 am

Note: There is a Fee entering the park, make sure you bring cash!

Bring Bike and running gear. Do not forget to bring your nutrition and hydration!