CFL Tri Club

Dear CFTC Family,

We’re keeping the momentum rolling into another powerful week of training. Here’s what you need to know!

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🎉 Congratulations Ironman 70.3 Oregon Finishers!

Please help us congratulate the following CFL Tri Club warriors who represented the club proudly in Ironman 70.3 Oregon:

🏁 McFarlin, Kelli Saul, Brendan Johnson, Michael Melton, Michelle Hill, Michael Hill, Carol Walker, and Coach Hector Torres!

Your strength, dedication, and resilience were on full display. We’re incredibly proud of your accomplishments!

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🏊 Monday Solo Swim Workout – 2,500 Yards

Coach Hector is traveling, so here’s your structured self-guided session:

Warm-Up – 600 yds

• 300 swim (build by 100s)
• 4×50 drill (fist, zipper, catch-up, 3/4 stroke) @ :15 rest
• 100 kick (board optional)

Drill Set – 400 yds

• 4×100 as:
  • 25 scull / 25 swim / 25 catch-up / 25 swim
  • Rest :15 between each

Main Set – 1200 yds

• 4×100 pull @ moderate effort @ :20 rest
• 4×50 build to sprint @ :15 rest
• 4×100 @ race pace @ :20 rest
• 4×50 strong kick @ :15 rest

Cool Down – 300 yds

• 100 backstroke
• 100 easy freestyle
• 100 choice (mix stroke or tools)

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🧘‍♀️ Post-Swim Mobility + Core (20 Minutes)

Hip Mobility (10 min)

• 90/90 stretches
• Lizard lunge w/ twist
• Pigeon pose
• Hip bridges

Core Work (10 min)

• 3 rounds:
  • 30 sec plank
  • 15 leg raises
  • 20 Russian twists
  • 15 bird-dogs (each side)
  • 30 sec side plank (each side)

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🗓️ Weekly Training Schedule (July 21–27)

Refer to the image below or open the EPeak App for full details!
📲 Join us in the app: Download EPeak
Use Code: E61F9

✅ Key Sessions to Note:

• Tues/Thurs: 5:30 am Bike @ DTWN YMCA (Zoom & In-Person)
• Wed/Fri: 6:00 am Swim @ DTWN YMCA
• Wed PM: 6:30 pm Run @ Howard Middle School
• Sat: 6:30 am Long Ride @ Killarney (18–20 mph, non-drop, lights required)
• Sun: 6:30 am Long Run @ Baldwin Park Dog Park

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🍫 Protein-Packed Chocolate Brownies (Guilt-Free!)

Ingredients:

• 1 ripe banana
• 1 scoop chocolate protein powder (whey or plant-based)
• 2 tbsp cocoa powder
• 1 tbsp almond butter
• 1 egg
• 2 tbsp almond milk
• Dash of cinnamon
• Stevia or honey to taste
  Mix well, pour into a greased baking dish, and bake at 350°F for 15–18 min. Enjoy post-workout!

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🧪 Athlete Essentials Corner (Weekly Tip)

To perform and recover optimally, make sure you’ve got the following on hand:

💧 Electrolyte Hydration – Use during all training over 45 minutes or in high heat

🧬 BCAAs – Use pre- or intra-workout for muscle protection

🛒 Save 20% at BuckedUp.com with code: Tripeak24

🥤 Protein Powder – Take within 30 minutes post-workout to maximize recovery and lean muscle maintenance

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Let’s keep building, recovering smart, and racing strong.

Proud of each and every one of you!

With purpose,
Coach Hector
USA Triathlon Level III Coach
📞 321-443-0073
🌐 www.tripeakathlete.com