Tag Archives: triathlon training

Weekend of August 27 – 28, 2022

Hello Team,

Anything is possible!

I hope you all have enjoyed your recovery week and taking the Friday day off! I hope you have are all ready for tomorrow morning:

Saturday

  • Sport: Bike / Run
  • Arrival Time: 6:45 am
  • Departure Time: 7 am
  • Location: Lake Minneola, Clermont
  • Duration:
    • Ironman Cozumel / Arizona / Florida – 3:30 hours
    • Ironman California – 3 hours
    • Ironman Hawaii – 3 hours
    • Venice 70.3 / Augusta 70.3 / North Carolina 70.3 – 2:30 hr
  • Run after bike – 20 min
  • Optional Swim Post Run – So bring your Swim suit

Sunday

  • Sport: Run
  • Arrival Time: 6:45 am
  • Departure Time: 7 am
  • Location: Baldwin Park Fountain – Dtwn Baldwin Park
  • Duration: 80 min
  • Core Stretch After – Bring a Mat

Save the Date – Tri Training Cruise

Save the date and start your planning! Join the Warriors of CFL Tri Club / Tri Peak Athlete on January 27 – 29, 2023 on the cruise ship Mariner 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
    • Hat
    • T-Shirt
  • Nutrition Samples
  • Daily Training Sessions and Activities
  • Lectures by our Level 3 Triathlon Coach
  • Team Building Activities

It will be great way to start the year and get your year started.

Room Rates are based on double occupancy:

Visit: https://www.active.com/orlando-fl/triathlon/clinics/tri-peak-athlete-cfl-tri-club-tri-training-cruise-2023

You will need a $200 deposit to reserve your spot!

Full Payment Due on October 15, 2022

For questions, contact Coach Torres at 321-443-0073

Monday – Swim Challenge

Are you up for the Challenge

Warm Up:

  • 3 x 200 Free focusing on Distance Per Stroke with 20 sec recovery
  • 4 x 150 kick with board and fins alternating speeds every 25 from EASY to HARD
  • 5 x 100 Build with 20 sec recovery (Build: you gradually increase your speed. You don’t increase your stroke count. You increase your power production of the stroke)
  • 100 Choice

Main Set:

  • 10 x 100 as 50 easy / 50 Hard with 20 sec recovery
  • 100 choice
  • 8 x 100 as 50 hard / 50 easy with 10 sec recovery
  • 100 choice
  • 6 x 100 Pull with buoy and paddles Hard with 30 sec recovery (Make sure to hold the same effort on all of them!)
  • 100 kick
  • 4 x 100 Free with Fins FAST with 30 sec Recovery
  • 100 back stroke
  • 3 x 100 at 85 – 90 of your Race Pace Effort with 20 sec recovery (I know your arms are tired. Suck it up )

Cool Down:

  • 200 choice

Tuesday – Schedule

Tuesday Scbhedule
  • 5:30 am
    • Sport: Bike Trainer Session / Run
    • Location: Tri Peak Athlete and Virtual
    • Duration: 90 min bike / 20 min run
  • 9:30 am
    • Sport: Tri Peak Conditioning
    • Location: Tri Peak Athlete – By Appointment Only
    • Duration: 1 hour
  • 4 pm
    • Sport: Special Olympics Conditioning
    • Location: Tri Peak Athlete
    • Duration: 1 hour

Thursday – Bike/Run Session

Join us tomorrow at 5:30 am in person at Tri Peak Athlete or Via Zoom with your bike, bike trainer and running shoes. Led by the Assistant Coaches!

Link for Zoom: 869 677 7473 Code: CFLTRI

The dream is free but the hustle is sold separately!

Join The Club

Join The Club

2022 Join The Club

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

  • CLA – Taken with each meal
  • Chromium Picolnate: 1000mg with each meal 
  • BCAA – Take during training 
  • L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

Thursday – Bike/Run Session

Join us tomorrow at 5:30 am in person at Tri Peak Athlete or Via Zoom with your bike, bike trainer and running shoes. Led by the Assistant Coaches!

Link for Zoom: 869 677 7473 Code: CFLTRI

The dream is free but the hustle is sold separately!

Join The Club

Join The Club

2022 Join The Club

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

  • CLA – Taken with each meal
  • Chromium Picolnate: 1000mg with each meal 
  • BCAA – Take during training 
  • L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

Week of July 18 – 24, 2022

Hello team,

I am very happy to see everyone is continue to training and not loosing their focus! The assistant coaches will be leading the workouts for the team. Enclosed you will find the schedule for this week. If you have a training peaks account make sure to attach me as your coach so I can keep track of you. You can link me under settings with my email: htorres@cfltriclub.com .

Schedule

Monday – Swim Workout

Purpose: High elbow catch and feel for the water.
Warm up: 5 x 100 easy @ 1:50 or 2:00 (60 – 65%)
– Last 25 of each 100: streamline kick on your back
Drill set:
10 x 50 free on 1:00 or 1:15 as:
– Odd 25 horizontal scull drill / 25 drill to 90 – 95%
– Evens 25 cat up drill / 25 build to 90 – 95%
Drill Set:
10 x 75 @1:15, 1:45 as:
– Odds: 75 free (80 – 85%)
– Evens: 25 dog paddle drill / 25 free / 25 tarzan drill (70 – 75%)
Kick set:
10 x 25 fast kick with board @ 45, or 55 (90 – 95%)
– These are all fast, high qulaity reps so stay tough!
Bonus set:
600 pull iwth buoy
– Negative split each 300
– 1st 150 of each 300 (70 – 75%) / 2nd 150 of each 300 (90 – 95%)
Warm Down:
100 easy (60 – 65%)
Tubing set:
3x
– 10 full pulls
– 10 – 15 triceps only
– 5 – 10 full pulls
– Free or fly, your choice

Join The Club

Join The Club

2022 Join The Club

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

  • CLA – Taken with each meal
  • Chromium Picolnate: 1000mg with each meal 
  • BCAA – Take during training 
  • L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

If you need anything, please email me or text me.

Coach Torres

Week of July 5 – 10, 2022 – Race Week

Hello team,

This week is race week. I know the majority of you will be racing this week. If you are not, I will providing other options.

See you all in the morning!

Keep up the good work,

Coach Torres

Week of June 12 – 19, 2022

Hello Team,

What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:

  • Ren – Sprint
  • Jo K – AquaBike
  • Janice – Sprint
  • JoJo – Sprint
  • Risa – 70.3
  • Andrew – 70.3
  • The Entire special Olympic Team

Schedule

We are back to normal. I have added a few things. Can’t wait to see you this week!

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 at: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021