Tag Archives: usa triathlon

Weekend of June 2 – 4, 2023


Train like you’ve never won and compete like you’ve never lost!

Coach Torres

Hello team,

Here are some more details in reference to this weekend swim at rainbow river.

Rainbow River swim:

This Saturday June 3rd Rainbow River Swim and lunch. It’s a 3-ish mile, 72 degree spring fed River swim with a swift current and then lunch at Swampy’s Bar & Grille at the end of the swim. Make sure you bring a swim bubble (they will not have them there). Wetsuit is recommended.

Meet at KP Hole Park Dunnellon, FL before 8am. There is parking across the street before the park opens. Swim fee is $7 last I checked, they take cards, but please bring exact cash to speed up the line. Be ready to swim at 8:30am.

We will be staging some cars at the swim exit to shuttle drivers back to get their car. You can also pay for the shuttle bus back when you pay your swim fee. Do NOT park at Swampy’s in the morning, they will tow you.

KP Hole Park https://g.co/kgs/9RwpU6


  • Arrival Time: 6:45 am (during these 15 minutes I want to take the opportunity to do some dynamic stretching foam rolling, loosening up your hip flexors and getting ready for the run so make sure you arrive on time)
  • Start Time: 7 am
  • Duration: 60 min to 75 min

Triathlon Race Day Nutrition Planning

Special Olympics Team USA – Slovakia

You have prepared all season for this race. The last thing you want is to have GI issues leading into the race or during the race. To ensure that you have enough energy to get through the race, it is important to consume adequate nutrition in the days leading up to and on race day.

Carbohydrates are your body’s preferred source of fuel for endurance events. It is therefore important to make sure you are consuming sufficient carbohydrates in the days before the race. It is recommended that you consume 6-10 grams of carbohydrates per kilogram of body weight in the days leading up to the race. Good sources of carbohydrates include whole grains, fruits, vegetables, and low-fat dairy products.

On the day of your race, you should aim to have a carbohydrate-rich breakfast with some protein about three hours before you start the race. This will give you enough fuel to last through your warm-up and the swim, bike, and run events you will have to fuel accordingly based on your nutritional needs.

During the event, it is important to ensure you are hydrated and that you have enough energy to get you through to the end. You should aim to consume 30-60 grams of carbohydrates per hour during the race. Good choices include sports drinks, energy gels, and bars. For longer races such as Ironman events, it is important to also supplement your nutrition with electrolytes to replenish the minerals lost through sweating.

After the race is over, make sure you have a meal with protein and carbohydrates within 30 minutes of finishing. This will help to replenish the depleted glycogen stores in your body and aid in recovery.

By following these nutrition tips for race day, you can feel confident that you have done all you can to ensure a successful event! Good luck and enjoy your race!

Additionally, it is important to practice with your nutrition during your training. This will help you to find out what works for you and what doesn’t. You can adjust your nutrition plan accordingly before race day. Have an alternative plan in place if certain foods don’t agree with you on race day. Make sure to practice fueling during long training sessions so that you know exactly how much and what type of nutrition your body needs. Lastly, make sure to keep a log of how you are feeling during long training sessions as this will help you determine your overall race-day nutrition plan.

Enclosed you will find a sheet that you can use as a guide to prepare your nutrition. If you have any questions, please don’t hesitate to contact me.


Good luck!

Countdown – May 22 – 28, 2023

Peak Week – Triathlon

During this week we are going to tapering into race pace efforts. It is important to be consistent with your workouts and stay focused during this week. Make sure you are resting properly and eating a balanced diet. It is important to start laying out your nutrition plan based upon the efforts asked for you in these key workouts.

You should also be getting familiar with the race course and start to visualize yourself completing it. This week will serve as the finishing touches in your preparation for the race.

The goal of this week is to stay healthy and get ready for a peak performance come race day. Make sure you are checking in with your body. Pay attention to any niggles or aches and take the necessary steps to address them.

Be sure to get plenty of rest so you can be well rested for race day. Remember that a triathlon is at least 70% mental, so keep positive visualizations going throughout this week and stay focused on the ultimate goal of crossing that finish line! Good luck!

The key workouts for this week are:

-Specific long endurance swim, bike and runs (with race pace efforts)

-Brick workout (bike to run with race pace efforts)

-Run intervals (race specific paces)

-Optional strength and/or yoga session.

Good luck in your preparations and best of luck on race day! Have fun and remember to enjoy the journey!

Join The Club

I will, I can, I MUST!

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Link to register: https://cfltriclub.wordpress.com/join-the-club/


31 athletes from 9 countries

Congratulations to all of the athletes who raced this past weekend at the Challenge 2023 Special Olympics World Championship in Slovakia. Our team had an incredible showing and with every event we are continuing to demonstrate our commitment to excellence. I am so proud of our athletes and coaches for their hard work, dedication, and ambition. Together we are breaking barriers and inspiring others to reach new levels of success. Let’s keep pushing the limits! We look forward to all of the upcoming events in 2023 and can’t wait to see what amazing accomplishments our team will achieve!

Keep up the good work and if you have any questions, do not hesitate to contact me.

Coach Torres

Weekend Revision – May 13 – 14, 2023

Hello Team,

There is a revision for this weekends schedule please read below. Coach Torres will be leading the workout, please arrive on time.


  • Arrival Time: 7:15 am
  • Roll out time: 7:30 am
  • Location: Esporta – 5915 South Goldenrod Rd. Orlando, FL
  • Duration: 2 – 3 hour ride followed by a 30 min run


  • Arrival Time: 6:15 am
  • Run out time: 6:30 am
  • Location: Tri Peak Athlete – 1700 S. Bumby Ave. Orlando, FL 32806
  • Duration: 2 – 3 hour ride followed by a 30 min run

Please bring appropriate nutrition for both segments.

Coach Torres

Week of May 8 – 14, 2023

Good morning team,

I am very proud of everyone’s hard work over the weekend. Your hard work has paid off.

Warriors getting ready for battle!


Enclosed you will find the schedule for this week. There isn’t a condition session on Monday night.

Keep up the good work and I will see you this week!

Coach Torres

Week of May 1 – 7, 2023

Breakthrough Training Block

Get ready to push your boundaries and see what you’re made of because the upcoming training block is going to be a game-changer. You’ve put in so much effort up to this point and now it’s time to see the fruits of your labor. Don’t let all of that hard work go to waste by neglecting your nutrition or mindset. These two factors are going to be key in your success during this breakthrough period. Your nutrition is key during this process; therefore, make sure you are properly fueling your body with the vitamins, minerals, and nutrients it needs. Also, don’t forget to plan out meals ahead of time so that you can make healthy choices throughout the day. Lastly, pay attention to your mindset and find ways to stay positive and motivated during this training cycle. It will help maximize your potential as you take on new challenges and strive to reach new heights. So get ready, it’s time to make the most of this training block and show what you’re made of!


Haley is getting married today! Congratulations!

Alcohol and Cortisol

Photo by Prem Pal Singh Tanwar on Pexels.com

Training is hard work — and it’s important to do everything possible to make sure that you’re getting the most out of every session. Unfortunately, some factors can seriously sabotage your progress, and alcohol and cortisol are two of the biggest culprits. Alcohol not only dehydrates you and messes up your sleep schedule, but it can also wreak havoc on your cortisol levels, leading to decreased muscle production and increased fat storage.

When it comes to alcohol and weight gain, there’s no denying the harsh reality – excessive drinking can lead to a bigger waistline. Not only does alcohol pack a punch in terms of calories (with some drinks containing as much as a slice of pizza), but it also inhibits the body’s ability to properly burn fat. However, that doesn’t necessarily mean you have to cut out alcohol entirely to stay slim. Moderation is key here, and opting for lower calorie options like wine or light beer can help keep you on track. It’s all about finding a balance – enjoying a few drinks with friends while still maintaining a healthy lifestyle.

That’s why it’s so vital to monitor your alcohol intake if you’re serious about your fitness goals — and to make sure that you’re doing everything you can to keep your cortisol levels in check. With a little bit of effort and care, you can ensure that your body is functioning at its very best, and maximize your chances of reaching your training goals.

Photo by Towfiqu barbhuiya on Pexels.com

Finally, it’s important to remember that consistency is key when it comes to getting the results you want. That means not only making sure that you’re following a consistent training schedule but also taking care of yourself outside of the gym — and in particular, managing your alcohol consumption and cortisol levels. With the right amount of focus and commitment, you can ensure that your body is functioning optimally so that you can make the most of every training session. So don’t forget to take care of yourself — and keep reaching for those goals!

By following these tips, you’ll be able to maximize your progress and reach your fitness goals faster than ever before. With a little bit of perseverance and discipline, you can get the most out of your workouts — so don’t forget to take care of yourself, stay motivated, and make sure that you’re looking after those cortisol levels!


Please pay attention to the schedule.

Keep up the good work and I will see you all on Monday!

Coach Torres

Week of April 9 – 16, 2023

Hello team,

I hope you you all a great Easter with your family and loved ones. There are several athletes racing this weekend in Coco Beach. Therefore, please pay close attention to the schedule.

Sneak Peak – Uniforms

We would be receiving the Tri Kits this week. If you want to come by and try them out, you. The store will go up on Wednesday. So I encourage them to order them as soon as the store opens.

Keep up the good work everyone and I will see you tomorrow night.

Coach Torres

Monday – Swim – Recovery Week

Warm up:

  • 3 rounds:
    • 200 Free
    • 50 Kick
    • 200 Free
    • 50 kick
  • Main Set:
    • 3 rounds
      • 6×50 pull on 30 sec rest
      • 4×75 swim on 30 sec rest.
  • Cool Down:
    • 100 easy

Week of April 3 – 9, 2023

Dedication and self discipline

Congratulations to Michael, Justin, Alicia and Jan!

We all get very excited and motivated when we sign up for a goal or a race! However, we forget to consider the work that goes into play to make this happen. Many try to take the easy way out and don’t schedule the necessary time to dedicate to their training to make this happen. Dedication is key to making any of our goals come true.

Dedication is the commitment to stay focused and diligent in working towards our goal despite any obstacles or setbacks. It means setting the time aside from our busy schedule, no matter how small, to commit ourselves to achieve our goal. Setting a plan and timetable to follow through on this commitment is essential. Being able to follow the plan without fail will help us reach our goal in due time.

One of the major factors that come into play when talking about dedication is self-discipline. Self-discipline is having the ability to be motivated and focus on achieving your goals, no matter how hard it gets or how long it may take. It means having the power to control our impulses, focusing on setting and accomplishing goals and resisting temptations that may get in the way of achieving these goals.

Self-discipline works hand-in-hand with dedication. We have to be dedicated enough to set aside time for ourselves, even if it’s just a few minutes, to dedicate solely towards achieving our goals and sticking to the plan. With dedication and self-discipline, there is nothing that can stand in our way of reaching our goal!

So with all this being said, I encourage you to start dedicating time to your own personal development and set yourself up for success. No more excuses and let’s make it happen. Plan your meals and your schedule for the week and set your alarm! Let’s tackle this this week!

Schedule – Recovery Week

Recovery week is a very important week than any other. It allows the body to heal from any fatigue or injuries that it may have sustained during training. During recovery week, the intensity of workouts should be reduced and replaced with low-impact activities like swimming, light jogging, and stretching.

Swimming is a great way to keep muscles flexible while still maintaining an active lifestyle. Swimmers can mix up their routine by alternating between drills and laps, or even incorporate some light weights into the pool for an added challenge.

Light jogging is another effective way to give your body time to rest while still working out. The intensity should be kept low – around a six or seven on the RPE scale, with walking breaks if needed. This should be done for about 20-30 minutes, 3 times a week.

Stretching is essential for any athlete to prevent injuries and improve flexibility. It also helps to reduce muscle tension and improve blood flow. Dynamic stretching can be incorporated throughout the day – before, during, and after workouts – while static stretching should be done at least once a day for 10-15 minutes.

Recovery week is an important part of any athlete’s training plan and should not be overlooked. By reducing the intensity and switching out some exercises, athletes can give their bodies the rest they need while still staying active. Swimming, light jogging, and stretching are all great ways to accelerate your muscular adaption. So don’t forget – rest and recover, or you won’t be able to perform at your best.

Keep up the good work and let me know if you have any questions.

Week of March 27 – April 2, 2023

Swim Workout – Endurance Focus

Monday Swim – Endurance

Warm up:

  • 4 x 150 Free with 15 sec recovery
  • 4 x 100 kick with fins as alternating every 25y streamline on your chest and 25 y streamline on your back with 10 sec recovery every 100

Drill Work:

  • 6 x 50 yards as 25 yards Fist Drill / 25 yards freestyle with 10 sec recovery
  • 6 x 50 yards as 25 yards Fingertip drag / 25 yards freestyle with 10 sec recovery
  • 8 x 150 yards as 50 yards with single arm (right Arm) / 50 yards with single arm (left arm) / 50 yards freestyle with 20 sec recovery

Main Set:

  • 4 x 200 yards with pull buoy and paddles with 20 sec recovery
  • 100 Free
  • 3 x 200 yards with pull buoy and paddles with 20 sec recovery
  • 100 kick
  • 2 x 200 yards with pull buoy and paddles with 20 sec recovery
  • 100 Free
  • 1 x 200 yards with pull buoy and paddles with 20 sec recovery

Cool Down:

  • 100 Choice

2024 Tri Training Cruise

2023 CFL Tri Club – Join The Club

Weekly Schedule

Special Olympics Triathlon Clinic

Thank you to all of the athletes who volunteered today at the Special Olympics clinic. It was a huge success.

Keep up the good work and I’ll see you all during the week!

Coach Torres

Weekend Update – March 16 – 19, 2023

Hello team,

Enclosed you will find the update/reminder and announcements for this weekend:

Thirsty Thursday – Tonight 6:30 pm

Put your workout clothes in the washer and let your hair down. Join us for our monthly social.

Date / Time: Thursday, March 16 at 6:30 pm 

Location: A La Carte – 609 Irvington Ave, Orlando, FL 32803

Keep up the good work everyone and I will see you all on Tuesday morning!


If you plan to swim Lucky’s Lake – Please arrive at 6:15 am, take a wetsuit and do at least two laps.


Great cooling system!

You may have seen the OMIUS cooling headband on many of the top pros and AGs at last years races including the Ironman World Championships in Kona and we are excited to be one of their select partners for 2023.

OMIUS is offering a 20% discount code to us and providing us with a first look at a limited release of the brand new VISOR and HAT versions of the technology. A limited number of visors are available now and the hat is coming soon.   Order now to get yours first.

Discount Code: CFL2023

Website Link: www.omius.io

Digestive Enzyme Article

Please read! Article

Running Clinic – Saturday at 11 am – 12:30 pm

Register at: https://www.eventbrite.com/e/569843807167

Keep up the good work!

Coach Torres