CFL Tri Club

Dear CFTC Athletes,

Another strong week is behind us, and we have plenty to celebrate and prepare for. Let’s dive into this week’s updates!

🎉 Congratulations Athletes!

A huge congratulations to all who raced this past weekend at I Feel Like Triathlon:

• Nate
• Michael
• Pete
• Lindsay
• Carol
• Karen
• Wynne

Your hard work, dedication, and discipline are paying off. We are proud of you!

🥤 Post-Workout Smoothie Recipe

Recovery Power Smoothie

• 1 banana (frozen works best)
• 1 cup unsweetened almond milk (or milk of choice)
• 1 scoop protein powder
• 1 tbsp chia or flax seeds
• 1 handful of spinach
• 1 tbsp almond butter
• Ice cubes (as needed)

Blend until smooth. High in protein, carbs, and healthy fats — perfect for recovery after swim, bike, or run!

📅 Weekly Training Schedule (Aug 25–31)

• Monday, Wednesday, Friday
  • 🏊 6:00 AM Swim @ Downtown YMCA
• Tuesday & Thursday
  • 🚴 5:30 AM Cycling + Brick Run @ Downtown YMCA (Zoom available)
  • 👊 3:30 PM WITS @ Downtown YMCA
• Wednesday Night
  • 🏃 6:30 PM Track @ Howard Middle School
• Saturday
  • 🚴 5:45 AM Century Ride @ Downtown YMCA (lights required)
    • Pointers: Bring bike lights, proper nutrition, hydration, and be prepared to stop every 25 miles.
    • Pace: Must be able to hold 18–20 mph and ride in a draft pack or group.
  • 🏊 1:00–3:00 PM Swim Session with WITS Warriors @ Downtown YMCA
• Sunday
  • 🏃 Long Run
    • Short Course: 6–8 miles
    • Half Distance: 8–10 miles
    • Full Ironman: 12–14 miles 💡
  • Begin practicing your nutrition strategy now — no surprises on race day!

🍎 Nutrition Clinic – Thursday, 7:00 PM

Nutrition Clinic – Thursday 7:00 PM
Join us for a focused Nutrition Clinic where Coach Hector will guide athletes on how to choose the right fueling strategy for their next triathlon. We’ll cover:

• Pre-race nutrition essentials
• Fueling during swim, bike, and run
• Hydration strategies for different conditions
• Recovery nutrition to maximize performance

This session is designed to help you eliminate guesswork and build a clear plan so you feel strong, fueled, and confident on race day. Zoom link: https://us02web.zoom.us/j/81520682008?pwd=oSorkNSUIyOax0L57GbaqVrkhRI7iu.1

🔗 Zoom link will be sent out separately.

📌 Looking Ahead

Please note: Coach Hector will be out of town the first week of September. Sessions will be updated accordingly.

🩺 FCA + Winback Recap

This past weekend I was at the Florida Chiropractic Association National Conference (FCA) — the largest chiropractic event in the U.S. It was an incredible success, showcasing how Winback TECAR Therapy is transforming recovery for athletes, physical therapists, chiropractors, and athletic trainers. Exciting times ahead!

👕 Uniforms Update

For those who ordered Tri Club uniforms from Mauna Apparel, they have been shipped and should be arriving in your mail shortly.

💬 Motivational Quote

“The horizon is not the limit — it’s just the beginning.”

I am very proud of each and every one of you. Let’s keep pushing, keep growing, and keep showing what we’re made of.

💥 Athlete Discount

Fuel your training with Bucked Up Supplements.

Use code Tripeak24 for 20% off → buckedup.com

Train with purpose,

Coach Hector Torres

USA Triathlon Level III Coach

📞 321-443-0073

🌐 www.tripeakathlete.com