Tag Archives: winter park

Week of Feb 14 – 21, 2022

Hello Team,

What an amazing weekend! Congratulations to all of the athletes who raced this past weekend.

  • Luis Ortiz – 5k Overall Winn
  • Mariangel – 5k – 10th Overall

Special Olympics Triathlon Team – FL

Thank you very much to everyone who volunteered their time on helping out these amazing athletes.

2nd Clinic

Schedule – Recovery Week

Aren’t you excited it is Recovery Week. Pay close attention to the schedule as you don’t want to over due it. The whole purpose of super-compensation is to allow the body to recover and adapt to the stress you put your body through. If you have any questions, please don’t hesitate to contact me.

Monday – Recovery Swim

Getting ready for 70/3 Puerto Rico! – Jaca
  • Warm Up:
    • 200 Free
    • 200 kick
    • 200 backstroke
    • 6 x 50 as 25 kick streamline on back / 25 free with 15 sec recovery (you can use fins)
  • Main Set:
    • 6 X 75 as 25 single arm drill – right arm / 25 single arm – left arm / 25 free (both arms) with 15 sec recovery
    • 100 easy
    • 6 x 50 as 25 Fast / 25 easy with 15 sec recovery
    • 100 easy
    • 6 x 50 as 25 Catch up drill / 25 free with 10 sec recovery
    • 100 easy
    • 25 x 25 as 2 easy with 5 sec recovery / 1 fast with with 15 sec recovery
  • Cool Down
    • 100 Free

Weekend of Feb 12 – 13, 2022

Hello team,


Very excited for this weekend’s training. Enclosed you will find the breakdown:

Saturday – Bike

  • Location: Lake Minneola
  • Meet time: 7:15 am
  • Rollout time: 7:30 am
  • Temperature: 59 – 60 degrees
  • Attire: Gloves, cycling jacket / windbreaker long sleeve, neck cover, under layer.
  • Duration:
    • Dubai / Haines City / St. George – 3 hours / 30 min run
    • St. Anthony’s / Great. Clermont / Gulf Coast – 2 hours / 30 min run



Sunday – Special Olympics Triathlon Team Florida – Clinic

  • Location: Lake Louisa State Park
  • Arrive: 8 am
  • Start Time: 8:30 am
  • Focus: Practice Transitions
  • Note: Please bring bike and run gear.


If you are not volunteering, please get your run workout in as follows:

  • Warm up:
    • 10 min easy / embarrassing slow / focus on your form and leaning forward. No need to go fast. You will go fast later.
    • 5 rounds of 20 sec accelerators with 40 sec recovery
      • In the accelerators, gradually build your pace to a fast sustainable effort.
    • Walk for a minute.
  • Main Set:
    • Dubai / Haines City / St. George
      • 5 x 10 min as:
        • 4 min at Long Run Pace (Endurance Pace) / 3 min Tempo Pace (Half marathon effort) with 30 sec walk / 2:30 min
      • 20 min long run pace / endurance pace (walk 20 sec every mile)
    • St. Anthony’s / Great. Clermont / Gulf Coast –
      • 4 x 8 min as
        • 5 min Tempo Pace (Steady state pace) / 1 min walk / 2 min jog
      • 20 min long run / endurance pace

Breakthrough Triathlon Education / Training Camp – Feb 24 – 27, 2022

Athletes and Coaches welcome! DISCOUNT CODE: HARDCOREATHLETE!

Training note:

It is very important that you listen to your body’s. As you are taking your body throughout a lot of stress throughout the day, it is important for you to recover. Pay close attention, how your body is responding to you.


  • Foam roll
  • Stretch
  • Hydrate
  • Fuel Properly
  • Sleep

I do not want you to get injured. Keep up the good work! I’ll see you in the morning.

Coach Torres

Week of January 17 – 23, 2022

Hero team,

Coach Torres
Coach Torres – Elite Coach

All settled in from Colorado Springs and ready to go reek havoc and take 2022 by the storm. Moving forward, every week I’ll be setting goals for each specific workout and expectations on your performance. Therefore, I have always had the channels of communication open, if you have any questions, please don’t hesitate to contact me.


As last week we did a swim and bike test, let’s settle into your new paces and efforts. Make sure you upload your data so we can keep track of your progress. Remember the only way you are going to get better is being consistent with your training and fueling properly!


CFL TRI CLUB – Uniforms

Todays is your last day to place an order for the CFL Tri Club uniforms. Please order today before it is too late.


Sunday, January 16, 2021 – 7 am Run – Cancelled

Sunday run cancelled due to rain. Please get your run done indoors or later in the day!

  • Full Ironman or Marathon: 10 – 12 miles at endurance pace
  • Half Ironman or half marathon: 8-10 mi last two miles at tempo pace.
  • Sprint/Olympic: 3-5 mi last mile at tempo pace.

2022 CFL Tri Club Kick Off Meeting – Today

Date: Today January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center on International Dr.

Join us today!

2022 CFL TRI CLUB Kick Off Meeting

Date: January 8, 2022

Time: 1 pm

Location: Rosen Aquatic Center – 8422 International Dr. Orlando, FL 32819

Join the largest and most structured Triathlon Club in Central Florida. With more than over 17 years in helping the Multisport community grow. If you swim, bike or run and want to become a better athlete join our team. With Elite coaches ready to help you take your training to the next level. We cater to all individuals, from beginners to elite athletes. We will be going over our Races, Annual Training Program and much more!

Register at:

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

Week of Dec 15 – 19, 2021


Congratulations to all of the athletes who participated this past weekend. Everyone’s hard work has paid off. I am proud of you!

The Word that we don’t speak off… DNF

I am going to touch on a topic, in which at times it is slightly uncomfortable…. DNF. At times, this could happened to any of us. The swim got tough, you panicked; your bike broke, had mechanical issues and/or didn’t have your proper nutrition; you didn’t make the run cause you passed out in the middle of the road and couldn’t crawl to the finish line. Shit like this can happen, our goal is to avoid it.


If this happens and you feel you let the world down and everyone else… stop feeling sorry for about yourself and take control! Your goal is to get your training in, give your best efforts in training, not sand bag the workouts and confront your fears like a Badass! 

At times, our insecurities comes over us and the insecurities happens cause you didn’t do the training; don’t let it happen again. Take each training session as for what it is worth, to prepare you for your race and to become the better version of you! 


In reference to Saturday, please check the WhatsApp or Facebook for the latest update. It looks like it is going to rain on Saturday, therefore, we might do a bike trainer session starting at 6 am.

Week of Haines City 70.3

Hello Team,

I hope you are all having an amazing day! What a great turn out we had at our annual Holiday party. Thank you Zach for offering your home!

Holiday Party


Congratulations to all of the athlete who raced this past weekend at the OUC Half Marathon and the Daytona Clash Endurance Race:

  • Danny J.
  • Donnie
  • Michelle
  • Pat – 1st Stand Alone Half Marathon
  • Sean
  • Carlos – 1st Half Marathon
  • Victoria
  • Lisa
  • Rei
  • Jennifer
  • Kim
  • Mariangel
  • JoJo
  • Andres

Haines City 70.3

We have several athletes racing at Haines City 70.3 and it will be great to show their support. If you have a Tri Club Shirt, wear it with pride and encourage your teammates at this race. The tent will be out there and lets have a good time. These are the athletes racing: (if I’m missing someone, please let me know:

  • Ren – 1st time
  • Alison – 1st time
  • Maryory – 1st time
  • Jennifer
  • Carlos
  • (Jen and Carlos say each year that they are never doing this race again, but they keep on doing it. Do they know what Insanity really means?) – LOL


Enclosed you will find the schedule for this week:

SAVE THE DATE – CFL Tri Club Kick OFF Meeting

Our Annual Kick Off meeting is going to be held on January 8, 2022. 17 years the club has been present in Central Florida and making a difference! Our location will be confirmed shortly!

Weekend of Nov 12 – 13, 2021

Calendar Weekend of Nov 12 – 13, 2021

Chris Nikic Inclusion Party.

  • When: Friday November 12 from 6:00 to…
  • Where: Chris Nikic new house – 1913 Benhurst Place Maitland Fl 32751
  • Who: You are welcome to invite your friends m, TriClub and someone who doesn’t usually get invited.
  • What: Bring your biggest smile and a willingness to talk to and get to know someone who is not like you. It’s not real inclusion until we party and eat together. Don’t bring anything. We will host the party. We will provide the Food, drinks and dessert. (Maybe a folding chair if you want to sit)

Week of Oct 18 – 24, 2021 – It’s RACE WEEK!

IT‘s RACE WEEK! How exciting! Before I forget, Congratulations to

– Richard Ennis – 70.3

Key points you will need for the race:

Morning of the Race

  • Triathlon Checklist
    • Morning of:
      • Tri Suit
      • Warm up sneakers
      • ID
      • Water / Hydration
      • Race Packet
      • Watch
      • Plastic Bags
      • Race Belt
    • SWIM
      • Swim Goggles
      • Swim Cap
      • Wetsuits < 78 degrees
      • Skin Suit >78 degrees
      • Towel
      • Body Glide
      • Bug Spray
      • Sunscreen
    • BIKE
      • Bike Helmet
      • Cycling Shoes
      • Bike Nutrition – Salt / Gels / Energy Bar
      • Spare Tube, CO2, and Tire Changing supplies
      • Body Glide / Chamois Butter
      • Chapstick
      • Bike wrench
      • 2nd pair of socks
    • RUN
      • VISOR
      • Running Shoes
      • Water Bottle
      • Nutrition
      • Body Glide

North Carolina – Pre Race Dinner


Race Week Schedule

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

Hector L Torres – Head Coach

C. 321-443-0073