Friday VR Schedule

Friday VR Schedule
9 am Yoga – Cancelled (Meeting)
5:30 pm HIIT Strength

Zoom ID: 876-0321-0273

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/

stayfitathome

workoutathome

swim

bike

run

triathlete

traithlon

ntrecovery @specialolympicsseminole

coronavirus

workoutfromhome

#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

New VR Strength Sessions

Enclosed you will find the new schedule:

Friday 5 pm

Injuries Suck!

Admitting I Have A Problem (Part One) by Michael Fitz Patrick

Injuries can happen to anyone – and the harder we train the more susceptible we become. We’ve likely all dealt with some level of injury during our athletic journey, so stop for just a moment and think back to what you did when you realized something had begun hurting, or maybe just felt “a little off”. 

Did you keep going because you only had a couple more miles until you were done? 

Did you trudge through because you’re a steadfast believer that “what doesn’t kill you makes you stronger”? 

Did you back off just enough to “finish” the workout, albeit with sub-par paces or power numbers? 

Did you scour the web for answers to self-diagnose your symptoms, all in effort to avoid a dreaded visit to a specialist?

Chances are you answered yes to many, if not all of the above scenarios. You are not alone. We have all been through the frustrations of injury, and typically we will look for the quickest path to recovery. However, we are not experts (unless you actually are an expert) – we make our decisions based on experience, or sometimes lack thereof. 

Now I am definitely not a doctor, but sometimes I play one in my head. As I will admit – I am guilty on innumerable counts of self-diagnosis (just ask my Coach!), and only occasionally do I hit the nail on the head. When I don’t get it right, I spend a whole lot more time wishing I were out there swimming, biking and running, so let’s leave it to our REAL experts to do the diagnosing.

So what are the appropriate steps to treating an injury? Let’s begin by assuming you have onset of pain or even mild discomfort, or maybe it doesn’t hurt, but your gait feels off or different than it has in recent weeks. Now you have a decision to make – let’s refer back to the scenarios listed above. Likely you’ll be evaluating one, if not several of those questions, but the one question we don’t usually consider is this:

“How will my decision affect the rest of my season and goals?”

When confronted with an injury, be smart and sensible. No one ever reached his or her goals by being the workout champion, so slow down, stop, or crawl home. Your coach will guide you through the appropriate steps to recovery. You’re going to get through this, so have faith in the process.

*Stay tuned for INJURIES SUCK, PART 2 – ATTITUDE IS EVERYTHING

Start Your Monday!

Start your Monday! Wake up with determination! Start training today!
Virtual Strength sessions today:
10 am
Zoom ID: 575-784-745
5 pm
Zoom ID: 483-248-821

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

Special Olympic Athlete!

Special Olympic Athlete training for his first 70.3! Next Saturday!
Chris Nikic and his guide/ unified partner Dan Grieb will be completing a 1.2 mi swim/56 mi bike/ 13 mi run. I have been coaching Chris for 2 years and his goal is to complete IRONMAN Florida in November. He was supposed to race in Gulf Coast, but due to the Coronavirus the race was postponed. Regardless we are doing the race out of Waterfront Park on Saturday, May 9 at 7 am. You are more welcome to join us. Anything is possible! What is your excuse?

Start training today with Tri Peak Athlete!

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/

stayfitathome

workoutathome

swim

bike

run

triathlete

traithlon

ntrecovery

coronavirus

workoutfromhome

#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

Core Power Yoga – 9 am

Workout your core this morning.

Join me for Core Power Yoga at 9 am
Zoom ID: 575-784-746

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/

stayfitathome

workoutathome

swim

bike

run

triathlete

traithlon

ntrecovery

coronavirus

workoutfromhome

#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

Favorite Track Workout

One of my favorite workouts in the track is a Fartlek Workout aka ‘Speed Play’. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs.

Example:

  • Warm up:
    • 10 min easy run
    • Dynamic Warm up exercises
  • Strides ( Please followi the strides exercises.)
    • 4 x 100 yards build with 1 jog recovery
  • 3 min easy run
  • Main Set:
    • 15 x 1 min with (1:00 Jog Recovery)
    • Run all main set intervals at as fast a pace as you can maintain with good form. Attempt to run final effort as quickly or faster than the first.
  • Cool Down:
    • 800 meter easy run
  • Tip: to run even pace requires an increase in effort. You will learn how to pace your effort inthis workout.

Power Packed Protein Granola

Ingredients:

  • 1 cup of honey or stevia 
  • 2 tablespoons of almond butter or peanut butter 
  • 1 tbsp of coconut oil
  • 2 scoops of protein at least 50 grams
  • 4 cups of rolled oats 
  • 1 vanilla bean 
  • 1/2 cup of almonds 
  • 1/4 cup of sunflowers  seeds
  • 1/4 cup of lint seed
  • 1/4 cup of pumpkin seeds
  • 1/4 cup of walnuts seeds.

Post bake:

  • 1/2 cup of cranberries
  • 1/2 cup of coconut flakes

Directions:

  1. Preheat oven to 250 degrees. 
  2. In a large bowl, combine the oats, almonds, sunflowers seeds, Lind seed pumpkin seeds and walnuts. 
  3. Take the honey and heat in a sauce pan. Add the protein powder, almond butter, coconut oil and vanilla bean. Stir and make a nice thick sauce. 
  4. Remove from heat. Combine both mixtures and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 10 minutes to achieve an even color.
  5. Remove from oven and transfer into a large bowl. Add cranberries and coconut flakes and mix until evenly distributed.
  6. Allow 10 – 15 minutes to cool off. 
  7. Enjoy with milk or yogurt. 

Wednesday VR Strength Schedule

Zoom ID: 483 -248-821

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