Tag Archives: triathlon training

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/

Schedule

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.

Thanks!

Wynne

Wynne McFarlin, Esq.

Legal Talent, LLC

407-928-4336


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

Sincerely,

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

Note:

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
USA

WEEK OF JAN 4 – 10, 2020

Photo by Karl Solano on Pexels.com

NEW YEAR NEW YOU

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

www.tripeakathlete.com

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

Note:

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.

Sources:

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

Invitation: 

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

Schedule

Just this week.

TimeWorkoutLocationNote
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

321-443-0073

Week of Dec 1 – 6, 2020

Hello Team,

I hope you are all doing well when you receive this email. This week is a very busy week.

Special Olympics Clinic DatesVisit

Making History!

Weekly Temperature

Weekly Schedule

Enclosed you will find the schedule for this week:

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

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS, USAW, USATF & MS Training Peaks University Lv 1

Special Olympic Florida Triathlon Coach


Tri Peak Athlete, LLC
– 617 Virginia Dr. Orlando, FL 32803

Work: 321-247-5768Cell: 321-443-0073

www.tripeakathlete.com
E-MAIL CONFIDENTIALITY NOTICE: This e-mail, including any attachments, may contain material protected and governed by the Health Insurance and Portability and Accountability Act (HIPAA). This e-mail and any files transmitted with it are confidential and are intended solely for the use of the individual or entity to which they are addressed. The authorized recipient of this information is prohibited from disclosing this information to any other party unless authorized. If you are not the intended recipient of this e-mail, please note that you have received this e-mail in error and any use, dissemination, forwarding, printing or copying of this e-mail is strictly prohibited. If you have received this e-mail in error, please immediately contact the sender of this message. -=-=-=-=-=-=-=-=-=-=-=

Weekend of Nov 14 – 15, 2020

Racing this Weekend

Good luck this weekend to all of the athletes racing in South Florida!

  • Jennifer Sturgess
  • Marcel
  • Kelli
  • Wynne
  • Linda
  • Pat
  • Kim
  • Maritza

Enclosed you will find the weekend update:

Saturday

  • Location: UCF Research Parkway and Discovery Rd.
  • Duration: 2 – 3 hours followed by a 20 min run
  • Time: Roll out at 7:30 am please arrive 15 min prior to start.

Sunday

  • Location: Baldwin Park
  • Duration: 90 min to 120 min
  • Time: 7:00 am

Week of Nov 9 – 15, 2020

Congratulations to all of the athletes who raced this past weekend!

  • Dan Grieb
  • Chris Nikic
  • Jennifer Sturgess
  • Carlos M.
  • Donald McCammon
  • Michael Fitz Patrick – Kona Slot
  • David Berlant
  • Ana Caminas
  • Jennifer Elliot

I am very proud of everyone who participated and who went to support and cheer!

Enclosed you will find the schedule for this week:

TimeWorkoutLocationNote
Monday6:30 AMSwimLucky’s Lake
Tuesday5:30 AMBike TrainerVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
Wednesday6:00 AMTrackHoward Track Middle SchoolSpeed Work
Thursday5:30 AMBike TrainerVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
Friday6:30 AMSwimLucky’s Lake
Saturday7:15 AMBike / RunUCF Research ParkwayCozumel: 3.5 – 4 hours. Half: 3 hours
SundayBaldwin ParkLong Run90 min run

November Birthdays

Photo by Anna Shvets on Pexels.com
  • Don DeBeaux
  • Wynne McFarlin
  • Marco Cortez
  • Aylin Ardit
  • Pat Smith
  • Claire-Marie

Keep up the good work

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
http://www.tripeakathlete.com

E-MAIL CONFIDENTIALITY NOTICE: This e-mail, including any attachments, may contain material protected and governed by the Health Insurance and Portability and Accountability Act (HIPAA). This e-mail and any files transmitted with it are confidential and are intended solely for the use of the individual or entity to which they are addressed. The authorized recipient of this information is prohibited from disclosing this information to any other party unless authorized. If you are not the intended recipient of this e-mail, please note that you have received this e-mail in error and any use, dissemination, forwarding, printing or copying of this e-mail is strictly prohibited. If you have received this e-mail in error, please immediately contact the sender of this message. -=-=-=-=-=-=-=-=-=-=-=

Sept 7 – 13, 2020 – Weekly UPdate

Hello Team,

I hope you all had a good weekend and Labor Day. Enclosed you will find the schedule for this week:

TimeWorkoutSportNote
Monday6:30 AMSwimLucky’s LakeYou Must Register
Tuesday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionZoom ID:  876-0321-0273
Wednesday6:00 AMTrackHoward Track Middle School
Thursday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionZoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
SaturdayGroup A: 5:30 am                Group B: 6:30 amSwim / Bike / Run  Group A: Tri Peak Athlete, LLC      Group B: UCF Research ParkwayGroup A: 5 hours Group B: 2.5 hours all with a 30 min post run
Sunday6:00 AMTri Peak Athlete, LLCHalf Distance: 12 miles                    Full Distance: 2 hours

Strength Sessions

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