Tag Archives: triathlon training

Mothers DAy Weekend – May 8 – 9, 2021

Hello team,

It is Mothers day weekend! Make sure you call your Mom and tell her that you love her.

Enclosed you will find several items:

  • Weekend Schedule
  • NormaTec Sale
  • Xterra Wetsuit Sale
  • Zym Products
  • Dog Lovers – Paws in the Park

Weekend Schedule – It is getting HOT! So we need to start earlier!

  • Saturday
  • Arrival Time: 6:15 am
  • Departure Time: 6:30 am
  • Location: Epic Cycle in Clermont, FL (Close to Waterfront Park)
  • Duration: 2 – 3 hours – 30 min run after bike
  • Note: Please bring appropriate nutrition.
  • Sunday – Mothers Day
  • Arrival Time: 6:15 am
  • Departure Time: 6:30 am
  • Location: Baldwin Park
  • Duration: 6 – 12 miles
    • Depending on the race you are training for!
    • Olympic – 6 miles
    • Half
      • Augusta 8 – 10
      • Hawaii 12 – 13

NormaTec Sale

Quickest way to recovery! NormaTec has been a resourceful tool to use before and after workouts. If you are interested in purchasing any Hyperice Product, please contact me as we get a discount. Text me at 321-443-0073.

Recommended usage Prior to Workout:

  • Level 4 -5
  • Duration: 20 min

Recommended usage Post Workout

If workout is longer than 2 hours:

  • Level 1 – 3
  • Duration: 30 – 40 min

If workout is less than 2 hours

  • Level 3 – 5
  • Duration: 30 – 40 min

Xterra Wetsuits

May came fast upon us and we wanted to share our deals from XTERRA WETSUITS including an incredible discount on the #1 BEST SELLING Sleeveless Wetsuit and sweet deals on some of their necessary accessories for your swim training and races. 

Just by following the link below and entering our unique code CO-TRIPK at checkout, we receive the best prices they offer anywhere. 

Zym Products

 ZYM (www.zym.com). It has truly been a pleasure hearing all of the positive feedback from those who have tried it. Thanks to those who made their first order with our 50% off sample code TEAMSPECIAL50 which is still active.

Paws In The Park

If you are a dog lover, Gather your dog(s) and come to Paws in the Park…everyone will have a great time! Join us on Saturday, May 8, 2021 for Paws in the Park – Orlando’s Largest Pet Festival! Register today to help support Pet Alliance of Greater Orlando, the region’s oldest and largest animal welfare agency. 10 am – 4 pm. Doggy To Go will be there too. Make sure you say hi to Don.

Join The Club

Keep up the good work and I’ll see you all in the morning.

Coach Torres


Weekend of April 24 – 25, 2021

Hello Team,

I hope you are all are ready for this weekend. The weather looks really nice. Enclosed you will find the breakdown for the weekend:



  • Arrival time: 6:45 am
  • Start time: 7:00 am
  • Location: UCF Research Parkway
  • Duration: 2:30 hour followed by a 30 min run
  • Group Lead: Coach Michelle


  • Arrival Time: 6:45 AM
  • Start time: 7:00 am
  • Location: Baldwin Park, Fountain
  • Duration: 6 – 8 mi
  • Group lead: on your own. Endurance Zone 2

Bike Fit

Schedule your Fitting today contact

Join The Club

Hyperice Products

As Tri Cub Members we get a discount of Hyperice and NormaTec. Let me know if you are interested and I will give you the discount code.

Sponsors Deals

Coach update:

I will be in competition this Saturday. Therefore, Michelle will be leading the group ride on Saturday. I will be competing at the NPC South.


Train Safe!

Coach Torres

Wednesday – Speed Work

Good morning team,

We will be meeting today at Red Pagoda in Lake Eola at 6 am for our Speed work. Please bring water and electrolytes.

6 am

CFL Tri Club Jerseys and Shirts

We are still leaving the store open as we still haven’t met the minimum on shirts. Will still have it open by Sunday. Please order today!

Enclosed you will find the link:

LInk: https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ


Coach Torres

Happy Easter! Week of April 5 – 11, 2021

Congratulations to all of the athletes who raced this weekend!

  • Claire P – BQ!
  • Jeff M. – 1st Place
  • Ana – 1st Place
  • Erika – 1st Place
  • Sergio – First Race
  • Chris N.
  • Dan G.

Special Olympics

Thank you to all of the volunteers who helped out yesterday at the Special Olympics Clinic! It was a huge success!

Haines City 70.3 – April 18, 2021

We are two weeks of Haines City 70.3. If you are racing, this is taper week! So exciting! We are going back to racing! We will have a tent out there! So, please show up to support and cheer if you are not racing!

Schedule for this week:

MondayOn your ownSwimWorkout will be posted
Tuesday5:30 AMBike Trainer – BuildVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
4 PMSpecial Olympics – ConditioningTri Peak Athlete
Wednesday6:00 AMTrack WorkoutLake Eola – Red PagodaSpeed Work
12n Bike Trainer – TempoVirtualZoom ID:  868 0562 1340
Thursday5:30 AMBike Trainer – EnduranceVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
4 PMSpecial Olympics – ConditioningTri Peak Athlete
FridayOn your ownSwimWorkout will be posted
SaturdayArrive at 7:00 am Leave at 7:15 amLee Vista / 436Bike / Run40 mi bike / 4 mile run
SundayArrive at 7:00 am Leave at 7:15 amBaldwin Park RunShort course: 6 miles. Long course 10 mi

NPC Competition

Please be advised, that I am leaving on Friday to Tampa and won’t return till Monday. I am doing my first Men’s Physique Competition. https://www.timgardnerproductions.com

I will have the Jenn, Carlos and Michelle leading the workouts on the days that I will be gone.

Keep up the good work and I am proud of all of you!

Coach Torres

Week of Feb 8 – 14, 2021

Hello Team,

Enclosed you will find the breakdown for the week. If you are enjoying the Super Bowl, make sure you make wise choices.

Also, if you haven’t joined the club, please do so at: https://cfltriclub.wordpress.com/about/join-the-club/


Special Olympics Clinic

First team practice in 2021!

When: Saturday, Feb. 13

Location: Lake Louisa State Park, 7305 US Hwy 27, Clermont, FL 34711

8:00 am – Park gate opens at 8am.  $5 per car to enter.

After you leave guard house, drive approximately 1.25 miles to first right turn.  Turn right and then proceed approximately 1.75 miles to end of road and park on back side of parking lot.

*We will practice all recommended social distancing.

Wear and bring all your gear to practice running and biking.  Bring hydration.  Bring nutrition.

Athletes/Unified Partners/Volunteers: Please RSVP by reply email to advise if you plan to attend.    

If you are new athlete, please let me know if you have a partner or need a partner for the clinic. 

If you are a new Unified Partner or new Volunteer, please let me know if you have an athlete or how you would like to volunteer at the clinic.

As always, please call or email me if you have any questions!

Also, please let me know if you want to be removed from this email group.



Wynne McFarlin, Esq.

Legal Talent, LLC


If you have any questions, please let me know.

Weekend of Jan 28 – 31, 2021 – Revision

Hello Team, 

We are going to change the schedule this weekend as there is a race happening in Lake Louisa on Saturday. We are going to swap days. 

FaceBook Group

Also, I have created a Facebook Group within the CFL Tri Club page; in which, you can all interact.

Facebook Group: www.facebook.com/groups/cfltriclub/

This will group will have a moderator.

Week of January 25 – 31, 2020

Hello team,

Sunday Ride at 11 am

Enclose you will find the swim workout and the schedule for this week!

Join The ClubRegister

Zoom Meeting ID: 868 0562 1340

Swim Workout

Warm up:
400 free
200 kick
6 x 50 drill with 15 sec recovery
Drill: Single arm fist drill – If you have a snorkel use it.
100 easy pull
Main set:
Endurance workout with a few pick ups
– 10 x 100 as 75 mod / 25 tempo with 15 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 50 as 25 mod / 25 tempo with 5 sec recovery. Keep the same time on all 10
Cool down:
100 easy


Coach Torres

Week of Jan 18 – 24, 2021

Good morning team,

In this email you will find:

  • Monday Swim Workout
  • Weekly Training Schedule
  • Join the Club

Monday Swim Workout

Warm up:

Dry land band exercises:

4 x 20 reps of 

  • Freestyle
  • Breaststroke 
  • Butterfly

Warm up:

  • 2 x 150 free – focus on distance per stroke (DPS) with 15 sec recovery

Kick Set:

  • 4 x 75 as Side to Side kick with one arm extended in front of you. You can use a snorkel. With 15 sec recovery
  • 4 x 50 kick with board with 15 sec recover. Start easy and then finish strong.

Drill Set:

  • 2 rounds of: 4 x 50 Drill set with 20 sec recovery.
  • 50 right arm 
  • 50 left arm
  • 25 right arm / 25 left arm
  • 25 Tarzan drill / 25 free


Single arm drill: When doing the single arm drill, you will use a board and with the arm that you are  using you want to make sure that the Hand enters slightly in the middle of the board and extend your hand under/passing the board. This will emphasize on your extension, body rotation and catch.

Tarzan drill: when doing the Tarzan drill you’ll be swimming with your head above the water. Make sure that you’re looking for the entire time and that your head is not moving from side to side.

Swim set:

6 x 50 free at 85% with 15 sec recovery 

100 easy free

4 x 25 free fast with 20 sec recovery. (Note: your body could be tired after doing all the drill work, don’t get sloppy and emphasize on your form when going fast. I don’t want you flaring your arms like a maniac, make each stroke count)

Pull set:

  • 4 x 75 pull buoy and paddles with 15 sec recovery

Cool down: 

  • 200 choice

Weekly Training Schedule

2021 – Join The Club

Please use the following link and complete an athlete profile.

Join The Club or use this link: https://cfltriclub.wordpress.com/about/join-the-club/

In addition, if you haven’t linked your Traininpeaks account with me, please do so by using the following link:

Attach TrainingPeaks account: https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

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

Coach Torres

Tri Peak Athlete / CFL Tri Club
617 Virginia Dr.
Orlando, FL 32803

WEEK OF JAN 4 – 10, 2020

Photo by Karl Solano on Pexels.com


Good afternoon team,

I hope you are all doing well. I hope you all watched the Ironman Series debut yesterday. If you didn’t, you can watch it on Facebook.

Please Save The Date for the following Events:

2021 CFL Tri Club Kick Off Meeting ~ January 16, 2021 at 3 pm

~ Location: Tri Peak Athlete at 617 Virginia Dr. Orlando, FL or via Zoom. Email / text for log in info.

2021 Special Olympics Team Florida ~ January 24 at 3 pm

~ Location:  Cypress Grove Park at 290 Holden Ave. Orlando, FL or via Zoom.  Email / text for log in info.

Training Camps: 

Breakthrough Training Camp ~ 4 days of training

~ Feb 19 – 21, 2021 – Orlando, FL

Weekly Training Schedule

MondayTuesdayWednesdayThursdayFriday Saturday Sunday
On your own – SwimBike / RunTrackBike / RunOn your own – SwimBike / RunBaldwin Park

5:30 am6:00 am5:30 am
7:00 am7:00 am

Tri Peak Athlete or Via ZoomHoward Track Middle SchoolTri Peak Athlete or Via Zoom
UCF Research PkwyBaldwin Park Fountain

Zoom: 868 – 0562 – 1340
Zoom: 868 – 0562 – 1340
Duration: 2 – 3 hoursDuration: 6 – 10 miles depending on training distance. 

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC

617 Virginia Dr. Orlando, FL 32803

Work: 321-247-5768

Cell: 321-443-0073


Week of Dec 14 – 20, 2020

Hello Team,

Enclosed you will find several items:

  • Healthy Snack Tip
  • Holiday Social
  • Schedule
  • 2020 CFL Tri Club Kick Off Meeting – Save The Date

Healthy Snack Tip

Snack Time: 10 am or 3 pm

  • 2 celery sticks
  • 1 tbsp of peanut butter


Benefits of

Celery: Actually celery is one of the most alkaline foods you can eat! Research suggests that an alkaline diet lengthens life and prevents chronic diseases. Celery juice is highly nutritious. Celery is loaded with essential minerals and vitamins such as folate, potassium, vitamin B6, vitamin K and vitamin C. (Gabrielle, 2020)

Peanut Butter: Jump to Potential Health Benefits of Peanut Butter — Improved Heart Health One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6.


Holiday Social

Date: Thursday, December 17, 2020 at 6:30 PM EST – 9 PM EST

Location: 4614 Woodlot Ct, Orlando, FL 32835-2703, United 

StatesPublic · Hosted by Central Florida Tri Club


Please grace us with your presence in our annual Holiday Party. We will still be practicing social distancing and respect to others space. So if you are sick or have been compromised… don’t come!
However, if you are healthy and want to have a good time with friends…. join us on December 17, 2020 at 6:30 pm. 

What to bring: 

  • Bring a dish 
  • wrapped gift as we will be doing our traditional White Elephant Exchange. (Gift $25 dollars)We understand some people will be hesitant to come, but it is at your discretion. 
  • Dress pretty!

We understand some people will be hesitant to come, but it is at your discretion.

Please RSVP at https://fb.me/e/1N5CWSUsJ


Just this week.

Monday6:30 AMSwimWorkout will be posted
Tuesday5:00 AMBike TrainerVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
Wednesday6:00 AMTrack WorkoutHoward Track Middle School – Downtown OrlandoSpeed Work
Thursday5:30 AMBike TrainerVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
Friday6:30 AMSwimWorkout will be posted
Saturday7:00 AMOutdoor RideAdvanced Cycle: Lee Vista and 436Duration: 2 hours
Sunday7:00 AMOutdoor RunBaldwin ParkDuration: 90 min
2020 B.C. (Before Covid)

2021 Kick OFF Meeting – Save The Date

Date: Saturday, January 16, 2021

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

Coach Torres