CFL Tri Club

Hello CFL Tri Club Members,

I hope this message finds you well! We had a fantastic turnout at the CFL Tri Club Kick Off meeting. I’m excited to share the updated schedule for this week with you.

Weekday Schedule:

• Monday:
  • 6:30 AM – Swim with Coach (Technique Session)
  • 6:30 PM – Swim with Coach (Muscular Endurance Set)
  • Tri Peak Athlete – Elite sessions throughout the day (Please reserve via Pocket Suite)

Monday Swim Workout:

Essential Swim Tools – https://cfltriclub.com/join-today/swimming-essentials/

Endurance Swim – January 2025

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, hold a comfortable pace and focus on your extension. Don’t go slower than ten seconds off your race pace. Please review the pace guidelines below:

• Threshold / Race Pace: 1m 30s
• Recovery Pace: 1m 45s (15s slower, 65% – 70%)
• Endurance Pace: 1m 40s (10s slower, 70% – 75%)
• Tempo / Race Pace: 1m 30s (80% – 85%)
• Anaerobic Effort: 1m 25s (5s slower, 90%)
• VO2 Max: 1m 15s (10s slower, 100% >)

Main Set Details:

• 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)

Cool Down:

• 200 choice

Tuesday to Sunday Schedule:

• Tuesday:
  • CFL Tri Club – 5:30 am Bike Workout @ Tri Peak and Zoom with Coach Torres
  • Tri Peak Athlete – Elite sessions throughout the day (Please reserve via Pocket Suite)
• Wednesday:
  • CFL Tri Club – 5:30 am Speed Run @ Tri Peak Athlete with Coach Michelle
  • Tri Peak Athlete – Elite sessions throughout the day (Please reserve via Pocket Suite)
• Thursday:
  • CFL Tri Club – 5:30 am Bike Workout @ Tri Peak and Zoom with Coach Torres
  • Tri Peak Athlete – Elite sessions throughout the day (Please reserve via Pocket Suite)
• Friday:
  • 6:30 AM – Swim with Coach
  • Tri Peak Athlete – Elite sessions throughout the day (Please reserve via Pocket Suite)
• Saturday:
  • Lake Louisa State Park – 8:30 AM
• Sunday:
  • CFL Tri Club – 6:00 am Run @ Lake Eola with Coach Torres

Gratitude and Scheduling:

 I would like to express my gratitude for the unwavering support we have received since May of 2024. Your continued support means a lot to us. I want to remind everyone to keep using the Pocket Suite app. I have been refining our scheduling system to better serve your needs. I urge you to take some time to get acquainted with it. The enhancements made to the system have notably improved the scheduling of CFL Tri Club and Tri Peak sessions. These improvements elevate your overall training experience. Thank you once again for your ongoing support.

Please use the following link to schedule your CFL Tri Club sessions: CFL Tri Club Sessions.

Training Update: 

Please note that TrainingPeaks is currently down, and your workouts will be posted on Monday.

Base Phase of Training: 

The base phase is the first and one of the most crucial phases of our training program. It lays the foundation for cardiovascular fitness, which is essential for endurance sports like triathlon. During this phase, we focus on building aerobic capacity, enhancing endurance, and establishing a strong fitness base. This phase is vital for preparing your body for the more intense training phases. It helps ensure you can handle increased workloads without injury.

Club Dues: 

If you want to join the club, please visit the following link. You can also renew your membership there. Click here for more information on club dues: Join the CFL Tri Club.

Additional Information:

• For Saturday’s ride, please note that there is a fee per vehicle at Lake Louisa State Park. Consider purchasing an annual pass for the state parks to save on future visits.

I look ahead to seeing all of you at the sessions. Let’s make this week productive and enjoyable!

Best regards,

Hector L Torres
Tri Peak Athlete