Congratulations

Congratulations to all of the athletes who raced this past weekend. You made your coach proud.

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

START TRAINING TODAY!


Start training today! Join us!

Tuesday – 5:30 pm online strength session 
Wednesday – 6 am Track Workout – Howard Middle School
Visit the website for the whole schedule. 

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/

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

If you are interested in learning more about Tri Peak Athlete Coaching, call/text me at 321-443–0073

Follow / Tag us at @tripeakathlete

Build Your Back!

Build Your Back!

Today I am sharing with you one of my favorite back routines!

Warm up:

10 min cardio on Rower/erg

Foam Roll

Dynamic Warm up:

5 TRX – I Y T

(If you don’t have battle ropes you can do military jumping jacks)

Main Set

6 rounds

1 min of battle ropes – ripples

8 Single arm dumbbell row

8 Dumbbell Tricep Kick Back

15 Russian Twist with 10lb plate

6 rounds

1 min of battle ropes – doubles

10 TRX rows

8 dips

15 Ab Mat Reloads or sit ups

6 rounds

1 min of battle ropes – ripples

8 single dumbbell flies

8 TRX Back Flies

15 Knees to elbo on bosu ball

6 rounds – EMOM (Every minute on a minute)

20 battle ropes slams

10 burpees

Cool Down:

Stretch and foam roll

If you are interested in learning more about Tri Peak Athlete Coaching, call/text me at 321-443–0073

Follow / Tag us at @tripeakathlete

Swim – Muscular Endurance

Become a strong swimmer. One of my favorite workouts! Enjoy!

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/

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!

Coach Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC

Bike Trainer Ride – Tue and Thu / 5:30 am

Time to ride!
Training for 70.3 Puerto Rico or any early season race

Join me for a Virtual Training Bike Session :

Tue and Thu at 5:30 am.


Zoom Code: 868 0562 1340

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/

Swim Workout: Technique Drills

Dedicated

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

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/

Monday – Swim

Warm up:

  • 200 free
  • 4 x 50 Scull /Swim with 15 sec recovery
  • 4 x 75 Build with 15 sec recovery

Main Set:

4 x 200 Pull with 15 sec recovery

– Get out of the water after each 200 and give me 20 Lat Pulls with the tubing –

1 min bonus rest

4 x 100 (Race Pace + :15 sec) SI

– Swim each 100 at 2-5 sec, faster than race pace

Cool Down: 600 (100 Swim, 100 Kick)

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/

Friday – Swim Workout

Swim Workout
Warm up:
200 free
200 kick with board
200 pull with buoy and paddles
200 choice

Drill work:
6 x 50 as 25 drill/ 25 free with 20 sec recovery

  • catch up (focus on your extension and passing the hand in front of you )
  • fist drill (emphasize on a high elbow catch and engaging you last during this drill)
    *Note: when doing drill work take your time don’t rush it

Main set:
3 rounds
4 x 100 at 85 – 90% of you threshold effort with 20 sec recovery
100 kick
4 x 50 at 90 – 95% of your threshold effort with 15 sec recovery
100 kick
4 x 25 sprint with double the time it took you to complete for recovery. For example, if it took you 17 seconds to complete a 25; then you have 35 sec for recovery. Try to hold the same pace on all of them. Strong streamline push off the wall.
—- 1 min rest in between each round. ——-
Cool 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/

#nopainnogain #quintanarootri
@quintana_roo_tri
@ntrecovery
@baseperformance
@cfltriclub
@ironmantri
@rudyprojectna
@rokasports #lgbtq #hyletenation
@cfltriclub
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice
@quantumcares

Wednesday – Track

Wednesday Track Workout
6 am
Howard Middle School

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/

#ntrecovery

#liveyourdream

quarantine

#nopainnogain #quintanarootri
@quintana_roo_tri
@ntrecovery
@baseperformance
@cfltriclub
@ironmantri
@rudyprojectna
@rokasports #lgbtq #hyletenation
@cfltriclub
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice
@quantumcares

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