Get the latest schedule for CFL Tri Club. Celebrate this week’s race finishers. Also, celebrate Michael Melton’s birthday. Learn how to maximise your performance as the season winds down. Use expert tips and recovery strategies.
- Monday:
- 5:00 AM – Tri Peak Athlete Session (Pocket Suite App)
- 6:00 AM – Swim at Downtown YMCA (Muscular Endurance)
- Tuesday:
- 5:30 AM – Virtual Session Bike Session
- 3:30 pm – WITS – DTWN YMCA
- Wednesday: 6:00 AM – Swim at Downtown YMCA (Muscular Endurance) • 6:30 PM – Track Session at Howard Middle School
- Thursday:
- 5:30 AM – Virtual Session
- 3:30 PM – WITS Session at Downtown YMCA
- Friday:
- 6:00 AM – Swim at Downtown YMCA (Muscular Endurance)
- Saturday: Long Bike (unscheduled specific time)
- Sunday: Long Run (unscheduled specific time)
(Note: Coach is out of town; virtual/independent sessions emphasized.)
🎉 Team Highlights & Celebrations
- Huge congratulations to the entire team who raced this past weekend — your effort, grit and finish line smiles make our club proud!
🏁 Focus of the Week: Finishing Strong in Season Finale Mode
As many of us approach the tail-end of this race season, we may be prepping for one last hurrah. Others might be transitioning toward the off-season. It’s critical to train smart, recover fully, and maintain momentum without burning out. Key focus areas:
🔸 Recovery Takes Priority
After high race volume and key efforts, scheduling purposeful recovery allows adaptation and prevents burnout. As noted in expert discussions, even top athletes recommend deliberate downtime to recharge mentally and physically. IRONMAN+1
🔸 Refine Technique & Transition Skills
This phase is ideal for addressing small efficiency gains — for example, run-off-bike transitions, swim stroke refinement, bike position tweaks — rather than chasing volume. TRI247+1
🔸 Adjust Training Load & Set Big Picture Goals
Rather than maximal efforts every session, focus on smart loads, maintaining aerobic base, and planning for what’s next. Planning for the next season or setting one final goal can help sustain motivation. Blonderunner+1
✔ Pro Tip
- Keep one long session (bike or run) this week but treat it as effort + thrill, not hammer time.
- Monitor perceived exertion and aim for one day of full rest or very light movement.
- Use the remainder of the week for key sessions (virtual or swim) plus technique work.
- Ensure quality sleep, hydration & nutrition to support recovery.
🥗 Healthy Recipe of the Week: Sweet Potato & Black Bean Quinoa Bowl
Fuel right this week:
Ingredients (serves 2–3):
- 1 cup quinoa (uncooked)
- 2 cups cubed roasted sweet potato
- 1 cup canned black beans (rinsed)
- ½ cup diced red pepper
- ¼ cup chopped cilantro
- 2 Tbsp olive oil + juice of 1 lime
- ½ tsp cumin, ¼ tsp smoked paprika, salt & pepper to taste
Instructions:
- Cook quinoa per package, set aside.
- Roast sweet potato cubes at 425°F until tender (~20 min).
- Mix quinoa + sweet potatoes + black beans + red pepper + cilantro.
- Whisk olive oil + lime juice + spices, toss with bowl. Serve warm or chilled.
Why it works:
- Sweet potato = slow-digesting carbs + beta-carotene
- Black beans = plant protein + fibre
- Quinoa = complete protein + complex carb
- Healthy fats & citrus help recovery
📣 Upcoming Races & Deadlines
- Next Big Race:
- Ironman Florida
- Ironman Cozumel
- OUC Half marathon
- Haines City 70.3
- Transition into off-season phase or final event pushes — keep your eye on what’s ahead.
💬 Coach’s Closing Message
Team, you’ve shown up, you’ve trained hard, and you’ve raced with heart. As we get into this end-of-season stretch, let’s shift our mindset slightly: still committed, still working, but smarter—balanced.
“Champions don’t wait for opportunity—they create it with hard work, preparation, and passion.”
Stay consistent, recover wisely, and let’s finish this season strong together.
See you at the sessions—let’s get after it!
— Coach Hector L. Torres, USA Triathlon Level 3
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