Weekend Update – January 22 – 23, 2022 (Read)

Saturday

Link: https://us02web.zoom.us/j/86805621340

Bike trainer 2:30 hr
Location: Tri peak Athlete Via Zoom: 868 0562 1340
Time: 5:30 am
Arrive at 5:15 am

Run after bike: 30 min

Sunday

Long Run
Ironman distance: 10-12 miles
Half Ironman: 8-10 miles
Olympic: 6-7 miles
Sprint: 4 miles

We were going to run the clay loop but it got shut down. Please do the run on your own as I have special Olympics at 8:00 am at Lake Louisa State Park.

All distances are at moderate effort / zone 2 (moderate effort)

Please give me a tempo pace (a little bit faster than your endurance pace) for the last mile.

Make sure to take proper nutrition during the run.
If you don’t know what to take on your run, please be give these following items in check:

• electrolytes
• water
• gel (only if running longer than 90 min)
• hat/visor
• sunblock
• great attitude

Let me know if you have any questions.

Have you paid your club dues:

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

Let me know if you have any questions.

Hector L Torres – Elite Coach

Week of January 17 – 23, 2022

Hero team,

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.

Goals

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!

Schedule

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.

https://cfltri.itemorder.com/

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.

Week of January 10 – 16, 2022

Hello team,

I am in Colorado Springs, checked into the hotel and sitting in my boots sending out the weekly email. I am very happy to see how the meeting went out.

Schedule

Please pay attention to the schedule for this week, as we have many new additions to the schedule:

Zones

Tabulate your zones as follows

If you have a Power Meter, please follow these Zones.

Special Olympics Kick Off Meeting – January 16, 2022

As you all know, I am the Coach for the Special Olympic Team. I am going to need help to collect data on Sunday. I am doing an assessment on each athlete, but I am going to make it fun. So I am going to need some help on collecting data. Please let me know by Wednesday, if you can help me. I need a total of six extra volunteers that are not Unified Partners.

• Date: January 16, 2022
• Time: 3 pm – Arrive at 2:45 pm
• Location: Cypress Grove Park – Orlando, FL

Monday – Swim

Warm up:

• 300 free
• 300 kick with fins
• 300 Paddles and Fins
• 300 with paddles only no fins or buoy

Main Set:

As we are building endurance, I want you to hold a comfortable pace and focus on your extension. Don’t go slower than ten seconds of your race pace. Please review below:

• 10 x 50 at Endurance Pace with only 5 sec Recovery
• 100 Kick with fins and board
• 5 x 100 at Tempo Pace with 15 sec recovery
• 100 Paddles and Fins (emphasize on your catch and follow through)
• 10 x 50 at Tempo Pace with only 15 sec recovery
• 100 kick with fins and board
• 5 x 100 at Tempo Pace with 15 sec recovery
• 100 side to side kick with fins (switch side every six kicks)

Use the chart as an example for your paces.

Cool Down:

– 200 yards Choice

Uniforms

Borah Wear

This company is US based. Their turnaround is 10x much quicker. So order today. Link: https://cfltri.itemorder.com/

Club Membership Dues

2022 Join The Club

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

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!

Week of January 3 – 9, 2022

Good afternoon team,

It is the New Year! It is time to set your goals and I will hold you accountable. Lets start with small goals that you can attain weekly. I wan you to write them on TrainingPeaks. If you don’t have an account or have one and I am not linked, you can do so by following this link:

Create Training Peaks Account: https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

Sync Garmin Connect with Training Peaks: https://help.trainingpeaks.com/hc/en-us/articles/204070854-Garmin-Connect-sync-for-completed-activities-planned-workouts-and-body-composition

Save The Date – CFL Tri Club Kick Off Meeting

• Date: January 8, 2022
• Location:
  • Rosen Aquatic Center on International Dr. 8422 International Dr. Orlando, FL
• Time: 1 pm
• I encourage you to bring a friend. If you can please pass along the invitation, that will be great.

Register Today

Link: https://endurancecui.active.com/event-reg/select-race?e=79960632

Flyer

2022 CFL Tri Club Kick OFF.pdfDownload

Schedule

Enclosed you will find the schedule for this week.

Monday – Swim

Warm Up:

• 300 Free
• 200 kick
• 6 x 75 (50 build , 25 Free with 15 sec RI)

Main Set:

• 8 x 50 Desc 2-2-2-2 with 15 sec RI
• 4 x 75 kick with 15 sec RI
• 2 x (3 x 200) @ T-Pace with 20 sec RI
  • – 1 min rest between rounds –
• 16 x 25 ODDS Build, Evens Fast (35 sec interval)

Cool Down

• 200 choice

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:

Register Now

by ACTIVE Network

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

Holiday Week – Dec 20 – 26, 2022

Unstoppable Women – Leaving a Legacy!

It’s here! Can you believe it?!?!?!? Another year has gone by already…. And we don’t look older than 25! A big shout out to Jen S., Carlos M, Joel and Amanda for putting together a nice gather of all of the Tri Groups in Central Florida!

CFL Tri Club and the Tri Community

2022 Kick Off Meeting

Haines City 70.3 – Dec 12, 2021

• Date: January 8, 2022
• Time: 1:00 pm – 2:30 pm
• Location: Rosen Aquatic Center – 8422 International Dr., Orlando,

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

Holiday Schedule

Please review the schedule!

Items you will need as a Newbie

Swim Stuff

Swim Gear

• PULL BUOY
  • UNAOIWN Pull Buoy EVA 5-Layer Leg Float for Swimming Pool Training Aid and Swimming Stroke for Adults and Beginners by UNAOIWN.LLC
  • Learn more: https://www.amazon.com/dp/B08T1HPBT7/ref=cm_sw_em_r_mt_dp_MHFG31Q56ZT54H5WYCYE?_encoding=UTF8&psc=1
• SWIM CATALYST PADDLES – TYR Catalyst 2 Training Paddles
  • Learn more: https://www.amazon.com/dp/B00DLOUT76/ref=cm_sw_em_r_mt_dp_MBJFFS0B7EG757ZE4NHV
• MESH BAG – SLS3 Mesh Swim Bag – Scuba Dive Bags – Swimming Equipment Bag with Shoulder Straps Drawstring – Heavy Duty Mesh Bag – Designed by Athletes for Athletes
  • Learn more: https://www.amazon.com/dp/B0792LZMHH/ref=cm_sw_em_r_mt_dp_8SZQP89E842D1MRGNHQK?_encoding=UTF8&psc=1
• SNORKLE
  • ZIONOR Snorkel Lap Swimming Swimmer Training Diving Snorkeling Comfortable Mouthpiece One-Way Purge Valve for Pool Open Water by ZIONOR Official Store
  • Learn more: https://www.amazon.com/dp/B06XXTX6Y2/ref=cm_sw_em_r_mt_dp_CGC6M0GJC16FP3RAT4NM
• FINS – Speedo Unisex-Adult Swim Training Fins Rubber Long Blade
  • More information: https://www.amazon.com/dp/B005FYF97K/ref=cm_sw_em_r_mt_dp_YE6ZMDV6PXY7ZPJE4JZ1

Week of Dec 15 – 19, 2021

Congratulations!

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.

DEATH BEFORE DNF!

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! 

Schedule

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

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

Schedule

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!