Tag Archives: triathlon

2021 CFL Tri Club Kick Off Meeting

2021 CFL Tri Club Kick Off
Date: January 16, 2021
Time: 3 pm
Location: Tri Peak Athlete or via zoom.
Address:
617 Virginia Dr
Orlando, Fl 32803

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

If interested in attending meeting via zoom please register at:

Click https://us02web.zoom.us/j/3148801544?pwd=N0pibHdwZEtMS2VnOVhJbXdGaUlRQT09 to start or join a scheduled Zoom meeting

Week of Jan 11 – 17, 2020

Tuesday and Thursday

Hello Team,

Great way to start the week with a new training schedule and method of training for the next couple weeks.

Rate Of Perceived Exertion (RPE)

This week we’re going to focus a lot on perceived exertion. Therefore when I ask for the efforts: 

Easy: Easy means easy.

Moderate: Moderate from a scale 1 to 10 I want you at a five or six.

Hard / Tempo: When I’m asking for hard/tempo effort I want you to scale from 1 to 10 I want you at seven or eight.

Fast: When I ask you to go Fast that means to go hard. Now be smart don’t injure  yourself. Don’t overdo it.

Training Schedule

TimeWorkoutLocationNote
Monday6:30 AMSwimWorkout will be posted
Tuesday5:30 AMBike Trainer – BuildVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
4 PMSpecial Olympics – Bike SessionBlue Jacket Park
Wednesday6:00 AMTrack WorkoutHoward Track Middle School – Downtown OrlandoSpeed Work
12n Bike Trainer – TempoVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
Thursday5:30 AMBike Trainer – EnduranceVirtual and Tri Peak Athlete, LLCZoom ID:  868 0562 1340
4 PMSpecial Olympics – ConditioningTri Peak Athlete
Friday6:30 AMSwimWorkout will be posted
Saturday7:00 AMOutdoor RideKilarney StationDuration: 2 hours
Sunday6:00 AMLong RunLake Louisa State ParkDuration: 90 min

Monday – Swim

This week we’re going to focus a lot on perceived exertion. Therefore when I ask for the efforts, please follow below:

Rate of Perceived Exertion
Easy: Easy means easy.
Moderate: Moderate effort means from a scale 1 to 10, I want you at five or six.
Hard Effort: When I’m asking for hard/tempo effort I want you to scale from 1 to 10 I want you at seven or eight.
Fast / Sprint: Go FAST but be smart and listen to your body!

Warm up:

300 free nice long strokes 

8 x 75 pull with 15 sec RI

300 kick with board 

Main Set:

5 x 100 easy with 15 sec RI

200 kick 

3 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

200 kick 

2 x 75 Fast with 30 sec RI

100 kick 

1 x 75 Easy with 20 sec RI

300 kick 

1 x 75 Fast with 30 sec RI

Cool Down:

100 Free

Saturday Ride – January 10, 2021

Hello team,

As you are aware tomorrow morning is going to be extremely cold.

Therefore, I’m going to move the bike session indoors. If you like to join me virtually please login with the following zoom login:

Log ID: 868 0562 1340

Time: 6 am

You’re more welcome to join me out of my studio as well. If you would like to, please send me a text message.

Coach Torres

sAVE the Date – Kick OFF MEETING

2021 CFL Tri Club Kick Off


Date: January 16, 2021
Time: 3 pm


Location: Tri Peak Athlete or via zoom.
Address:
617 Virginia Dr, Orlando, Fl 32803

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

If interested in attending meeting via zoom please register at:

Click https://us02web.zoom.us/j/3148801544… to start or join a scheduled Zoom meeting

Swim Workout – Muscular End

Focus: Muscular Endurance

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

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

Weekend UPdate – Dec 12 – 13, 2020

I hope you are all having a great week. With the week coming to an end, enclosed you will find the schedule for the weekend and a few other things.

CFL Tri Club 2021 – Kick OFF Meeting – Save the Date

Saturday, January 16, 2021

Holiday Party – 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

  • Saturday
    • Time: 7:00 am
    • Ride Out Time: 7:10 am
    • Location: Advanced Cycle – Lee Vista and 436
    • Temp: 61 degrees (Please bring warm gear to wear)
    • Duration: 2 hours 15 – 30 min ride – Zone 2 / 3
  • Sunday
    • Time: 7:00 am
    • Run out: 7:05 am
    • Location: Baldwin Park Fountain
    • Temp: 64
    • Duration:
      • 5 – 10k Training – 6 miles
      • Half Marathon Training – 8 – 10 mi
      • Marathon Training – 12 – 14 mi

Keep up the good work

Rest and Recovery by Coach Torres

During this pandemic, our outlet to cope can be going for a run, hitting the gym, keeping ourselves active, and registering for every single virtual race that pops in our email. We are excited we are doing all these races; however, our body doesn’t perform at the level we want. You might be asking yourself, 

“What is happening? I need to work out more and hit the weights and run more!”

Hardcore Triathlete

Take a step back and ask yourself when was the last time you took time off and listened to your Coach. 

You might be overdoing it and not allowing your body to heal and repair itself. As athletes, we know the importance of training for optimal performance and development! However, we forget that rest and recovery are an essential aspect of the training program as it allows your body to repair and strengthen itself in between sessions. 

As Triathletes or Multisport athletes, we have four disciplines: swimming, biking, running, and strength training. Following a periodized training program will help you achieve your goals and find the balance that you need. After exercising a muscle group, let it rest for one to two days. Also, you must implement the following during your recovery: 

  1. Sleep: Get enough quality sleep. Five hours are not going to cut it! Go to sleep early and get at least 7 – 10 hours. You will function better. 
  2. Stretch: How stiff are you? How much time do you spend stretching after your session? Start implementing dynamic stretches before training and spend time with the foam roller after your session. You are not made out of Iron! You will break. So, stop being stubborn and bond with the roller. 
  3. Nutrition: Food is fuel! How do you plan to perform when you are consuming unhealthy foods and don’t have a balanced diet? Do you put water in your car as gasoline? You put gas! Therefore, start making wise choices in what you put in your mouth. Especially during the holidays!
  4. Hydrate: 70% of your body is water! How much water are you drinking? At least 2 liters of water per day. Look at your urine? What color is it? Is it dark yellow and brown… you better start drinking!

If you follow these tips, this gives your muscles a chance to repair and heal. Especially during December, take the time to reach out to a Coach and plan your 2021 race schedule. Take small steps, and you will be able to achieve your goal! Hopefully, races will be up and running again!

If you have any questions, shoot me a text or email!

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