CFL Tri Club

Hello CFL Tri Club Family,

I hope this message finds you all well and energized! We had an amazing weekend with two fantastic events: the OUC Half Marathon and the Clash Endurance in Daytona.

Congratulations

A huge congratulations to all the athletes who participated in these events and set new personal records.

Your hard work and dedication truly paid off, and I couldn’t be prouder of each and every one of you!

Haines City 70.3

Looking ahead, we have some exciting events coming up. This weekend, a few of our athletes will be participating in the Haines City 70.3 Ironman. Let’s cheer them on and wish them the best of luck!

Holiday Party

Additionally, don’t forget about our holiday party on Sunday—it’s going to be a fantastic time to celebrate our achievements and enjoy each other’s company.

RSVP: https://forms.gle/uEEs3SMraUUH4MpW9

Schedule

On Tuesday, Coach Jeff will be leading a virtual bike session. It’s going to be an easy ride, perfect for recovery and catching up with fellow club members. Make sure to join in!

As we embrace the holiday spirit, here’s a motivational quote to keep you inspired: “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” – Albert Schweitzer

And to add a little festive cheer, here’s a healthy Christmas recipe for you to try:

Healthy Christmas Energy Bites

Ingredients:

• 1 cup rolled oats
• 1/2 cup almond butter
• 1/4 cup honey
• 1/4 cup dried cranberries
• 1/4 cup chopped nuts (your choice)
• 1 tsp vanilla extract
• 1/2 tsp cinnamon

Instructions:

1. In a large bowl, mix together all the ingredients until well combined.
2. Roll the mixture into small balls and place them on a baking sheet lined with parchment paper.
3. Refrigerate for at least 30 minutes before serving.

These bites are perfect for a quick energy boost and are sure to be a hit at any holiday gathering!

Let’s keep the momentum going and continue to support each other in our journey. Looking forward to seeing you all at the upcoming events!

Monday Swim

Here’s a 2000-meter freestyle recovery swim workout designed to help your athletes recover after a hard weekend:

Warm-Up (400 meters)

• 200 meters easy freestyle swim
• 100 meters kick with a kickboard (easy pace)
• 100 meters pull with a pull buoy (easy pace)

Main Set (1200 meters)

• 4 x 100 meters freestyle at a moderate pace, focusing on technique and breathing (15 seconds rest between each)
• 4 x 50 meters drill work (choose drills like catch-up, fingertip drag, or zipper drill) (10 seconds rest between each)
• 4 x 100 meters freestyle at a relaxed pace, focusing on long strokes and smooth turns (15 seconds rest between each)

Cool Down (400 meters)

• 200 meters easy freestyle swim
• 100 meters backstroke or breaststroke (easy pace)
• 100 meters choice (easy pace, mix of strokes or just freestyle)

Tips:

• Focus on your breathing and maintain a relaxed stroke throughout the workout.
• Make sure you hydrate well before and after the swim to aid recovery.
• It’s essential to listen to your body. Make sure you feel the stroke.

Best regards,

Hector Torres
Tri Peak Athlete

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