I hope you are all doing well and enjoying this confusing weather. Enclosed you will find the updated schedule for this weekend:
Saturday
Time: 8 am
Sport: Bike / Run
Location: Lake Louisa State Park – Clermont, FL
Duration: 2 hours 30 min bike / 30 min run
Note: Please eat breakfast prior to riding, bring enough nutrition for the bike and the run; don’t forget to take a spot workout snack to have immediately after training.
Sunday
Time: 7 am
Sport: Run
Location: Tri Peak Athlete – 1700 S. Bumby Ave, Orlando, FL 32806
Duration: 80 – 90 min
Please bring enough hydration and nutrition for the run.
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.
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.
What a wonderful week of training. I am very proud of everyone’s hard work, your efforts have paid off! This upcoming week is going to be an easy week as many of you have been pushing hard for two consecutive weeks. If you just came on board, this is a great week to start back up.
Enclosed you will find the schedule for this week:
Tri Cruise Schedule
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 Coaches with more than 20 years of experience to help you achieve your goals. Coached sessions held 7 days a week.
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 Coaches with more than 20 years of experience to help you achieve your goals. Coached sessions held 7 days a week.
Daily training, including swimming, running & biking coached by our USA Triathlon, USA Cycling, USA Swimming and USA Track and Field Coaches
Access to our free Certified Elite and Professional Coaches
Ability to make a difference as a Board of Director
Local and National USAT Representation and updates
Liability Insurance
Blast e-mail updates
Club Night Socials – last Thursday (Monthly Social)
Raffles at every meeting, including race entries and give-aways
Exclusive opportunities to register early for premier races
Exclusive opportunities to win slots at races
Quarterly victory parties
An Awesome Annual Party to honor members who Go the distance!
Christmas Party – Support at local and remote Ironman races – Unique volunteer opportunities within the triathlon industry – Meet friends and have experiences you?ll treasure for life!
If successful, ‘Connected’ will appear under the health app.
Weekly Schedule
MLK Lake Louisa Ride
As tomorrow is a holiday, many of you will have the day off. Jen will be leading a group ride out of Lake Louisa at 1 pm. Please arrive at 20 – 30 min prior to start time. . If you are new to the club, I will prefer you wait till Saturday for a group ride.
Monday – Swim
Warm up
200 free
200 kick side to side (6 kicks / 3 strokes/ 6 kicks 3 strokes) with fins
6 x 50 build (gradually build your pace) with 15 seconds recovery
6 x 50 as 25 freestyle /25 backstroke at 85% of your effort with 20 seconds recovery
Main set
10 x 50 with paddles no buoy at 85% with 30 seconds recovery
200 choice
6 x 50 with paddles no buoy at 85% with 30 seconds recovery
200 kick with fins and board
5 x 25 at 95% with 5 press outs with 1 min recovery
100 choice
4 x 100s at 85% with fins and paddles with 20 seconds recovery
Call down 100 choice
I will see you all this week. If you have any questions, please do not hesitate to contact me.
I hope you are all enjoying your Holidays. Enclosed you will find this weeks schedule relatively easy. This is a great opportunity to transition to 2023.
Monday – Swim
Warm up: 200 Free 6 x 50 as 25 build / 25 easy with 10 sec recovery 100 Choice Main Set: 4 x 100 as 50 Free / 50 kick with 10 sec recovery 100 Easy – Focus on your glide and feel for water 4 x 50 as 25 build / 25 free with 10 sec recovery 100 easy – focus on the catch of the stroke 8 x 25 Fast and breathing every 3 strokes with 15 sec ri 2000 Cool down: 200 choice
2023 CFL Tri Club Kick OFF Meeting
Join the Central Florida Tri Club for their annual kick off meeting. We will be discussing the plans for the following year, strategies for upcoming races and training plans. We will also be discussing the discounts that we will get from our sponsors. Can’t wait to see you there!
January 14, 2023 – Location: Tri Peak Athlete – 1709 s Bumby ave. Orlando Fl 32806
I want to make this event a fun bad ass event! Please bring your favorite Tri Club shirt and enjoy the 6 laps challenge. Make sure to bring a gel, electrolytes and water!
CFL Tri Club Holiday Party – Dec 18, 2022 – 5:00 pm – 7 pm
CFL Tri Club / Tri Peak Athlete Warriors
It is time to show off your culinary streak by whipping up some family delicacy, or something holiday themed. It’s a laid back contest where everyone is the judge.
Address: 904 Spring Park Loop, Celebration, FL
There will be three categories of prizes –
Most Creative/Best Holiday Theme
Best Tasting Food or Drink
Best Tasting Dessert
We have hosted this party in the past, and had some great entries, like “Dasher’s Disaster”, meatloaf shaped like a reindeer that had been run over by a Jeep, or “Whoa, Whoa, WHOA!”, a complete gingerbread house with Santa and his reindeer piled up on the front lawn.
You are not required to bring a homemade dish, and don’t worry, if you just want to bring something store bought; that’s fine too.
For you competitors, here are a few hints –
Make your dish easy to eat. Finger foods works well, or something that is easy to divide up.
Make enough food, but smaller portions, I’m sure there will be a lot to eat.
Bring what you need to serve your food, and serving utensils.
This is one party where arriving early is preferable. Food should be presented and ready to eat at 5:30, as judging will commence at that time.
Seconds and thirds are encouraged, especially when trying to decide on who to vote for but let everyone get a taste…no fair trying to eat all of the competition.
Here is a hint for the more competitive in the bunch: Making it “showy” with a cute name – it tends to influence the judges. 🙂
Congratulations to all of the athletes who raced this past weekend:
OUC Half Marathon
Bri
Ron
Juan
Laura
Roberto
Raiza
Danny
Jan
Clash Endurance
Rosemarie
Daniel P.
Andres Liz.
Derek
Brandon
Ironman 70.3 Cartagena
Erika
Ana
Sergio
Jenn
Carlos
Wynne
I am very proud of your hard work and dedication! It has payed off!
Schedule
Enclosed you will find the schedule for this upcoming week. I don’t return till Wednesday night. Therefore, Jeff will be leading till Wednesday. I’ll be back on Thursday. Please get your workouts in! This is the second week of bike focus! Lets be consistent so you can see your results.
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.
Central Florida Tri Club - Swim, Bike and Run 