Welcome to another exciting week with the Central Florida Tri Club! This week is packed with focused training sessions, a free swim clinic, race day celebrations, and nutrition tips to keep your performance at its peak.
📆 Weekly Training Schedule
Tuesday, July 29
🏋️ 3:30 PM – WITS Strength & Conditioning at Downtown YMCA
Wednesday, July 30
🏊 6:00 AM – Swim Session at Downtown YMCA
Thursday, July 31
🚴♂️ 5:30 AM – Bike Ride @ Downtown YMCA followed by a short brick run 🏋️ 3:30 PM – WITS Strength & Conditioning @ Downtown YMCA
Friday, August 1
🏊 6:00 AM – Swim Session @ Downtown YMCA
Saturday, August 2
🚴♂️ 6:30 AM – Arrival for Bike + Run @ Winter Garden Station 🚲 Roll out by 6:45 AM 🏊♀️ 1:00 PM – 3:00 PM – Free Swim Clinic @ Downtown YMCA Reserve your spot now: 🔗 Register Here on Eventbrite
Sunday, August 3
🚴 6:50 AM – Arrival for Long Bike Ride 🚲 7:00 AM Roll Out – 3-Hour Endurance Ride
Come hydrated, bring electrolytes, and prep for a solid aerobic endurance session!
🎉 Athlete Shoutouts – Congrats Racers!
Huge congratulations to all of our CFL Tri Club athletes who toed the line this past weekend:
🏅 Lake Nona Triathlon Finishers – You braved the heat and delivered on all fronts. Your consistency is paying off!
🏅 Sarah & Henry Marshall – Another race weekend, another great performance. Your teamwork and individual grit continue to impress us all!
Keep pushing. We’re proud of you!
🧪 Supplement Spotlight: Bucked Up Essentials
To perform at your best, you need to fuel like a pro.
Here are our weekly picks from BuckedUp.com:
Electrolytes – Critical for hot, long sessions. Sip consistently on your rides. BCAAs – Protect muscles during strength and long endurance work. Ideal pre-/intra-workout. Protein Powder – Take within 30 minutes post-session for optimal recovery. Pre-Workout – Try BAMF or Woke AF (if you tolerate caffeine well).
🛒 Use discount code: Tripeak24 for 20% off at checkout.
🚴 Fueling Tips: What to Consume During Long Bike Rides
Proper fueling = stronger finishes and faster recovery. Here’s what we recommend:
Every 10–15 min: Sip electrolytes (SaltStick, NUUN, or Bucked Up) Every 30–40 min: Alternate between solid fuel (waffle, banana) and liquid calories (gel or drink mix) Aim for 30–60g of carbs/hour depending on your intensity and heat
📝 Train your gut in training, not on race day!
🧁 High-Protein Chocolate Muffin Recipe
Delicious. Nutritious. Coach-approved.
Ingredients:
2 ripe bananas 2 eggs 1/4 cup unsweetened cocoa powder 1/2 cup rolled oats 1 scoop chocolate protein powder 1 tbsp almond butter 1 tsp baking powder Dash of cinnamon Optional: dark chocolate chips or walnuts
Instructions:
Preheat oven to 350°F. Blend all ingredients until smooth. Pour into silicone muffin tins. Bake for 15–18 minutes. Let cool before eating!
Great post-workout snack or afternoon recovery boost!
📲 Don’t Forget the EPEAK App
Stay connected, track your workouts, and get real-time updates from Coach Hector.
➡️ Download the app here: EPEAK on iOS/Android
✅ Use club code: E61F9
Let’s keep building! Stay strong, stay consistent, and fuel with intention.
With purpose,
Coach Hector Torres
USA Triathlon Level III Coach
📞 321-443-0073
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