August 31–September 6, 2026
Team,
Your workouts for this week have been posted in TrainingPeaks!
Please review the purpose, intensity, and instructions for each session before you begin. If you need an adjustment, communicate with me early so we can keep your training moving in the right direction.
We have a full week ahead, and I am excited about everything happening within the CFL Tri Club. Continue building consistency, supporting your teammates, and taking advantage of every opportunity to improve.
This Week’s Training Schedule
Monday, August 31 — Coached Swim
Time: 5:30 a.m.
Location: LA Fitness
We will start the week together in the pool. Please bring your complete swim gear, including:
- Swimsuit
- Goggles
- Swim cap
- Fins
- Pull buoy
- Paddles
- Hydration
Arrive early enough to be ready to enter the water at 5:30 a.m.
Tuesday, September 1 — Virtual Bike Session
Time: 5:30 a.m. ET
Location: Zoom
Please log in 10–15 minutes early so you have time to connect your trainer, test your audio, prepare your hydration, and resolve any technical issues before the workout begins.
Meeting ID: 833 4432 2251
Passcode: 038317
Have your bike, trainer, towel, hydration, and fueling ready. The goal is to begin together promptly at 5:30 a.m.
Wednesday, September 2 — Swim
Your swim workout is posted in TrainingPeaks. Focus on efficient technique and completing the prescribed work with purpose.
Thursday, September 3 — Run
Complete your assigned run according to the pace, heart-rate, or effort guidance provided in TrainingPeaks.
Friday, September 4 — Swim
Use Friday’s swim to continue developing endurance while maintaining good mechanics. Avoid sacrificing form simply to complete the distance.
Saturday, September 5 — Bike and Run
Saturday includes bike and run training. Review the session carefully and prepare your hydration, nutrition, equipment, and route in advance.
Sunday, September 6 — Run
Complete the prescribed run at the assigned intensity. Do not turn an aerobic session into a race. The purpose of the workout matters more than posting the fastest pace.
Our Performance and Recovery Program Is Underway
This past weekend marked an exciting step forward for the Tri Peak Athlete and CFL Tri Club Performance & Recovery Program.
Our athletes participated in baseline testing and readiness assessments while we began integrating technology and support from Winback, Kinvent, and ReadyOS.
We evaluated several areas connected to athletic preparation and performance, including:
- Bike and run performance
- Strength and movement
- Athlete readiness
- Recovery status
- Heart rate and training intensity
- Individual responses to testing
- Winback-supported preparation and recovery
I am extremely excited about how the weekend unfolded and grateful to every athlete who showed up ready to learn and work.
This is only the beginning. The information we collect will help us make more intentional decisions about training, recovery, readiness, and athlete development. Be prepared—many exciting things are ahead for this group.
Reserve November 1 for Cocoa Beach
Join Us November 1: Game On! Riverfront Tri @ Cocoa
Let’s bring a strong CFL Tri Club presence to the Game On! Riverfront Tri @ Cocoa on Sunday, November 1, 2026!
The race will take place at:
Cocoa Riverfront Park
401 Riveredge Boulevard
Cocoa, FL 32922
Athletes can choose from several race options:
- International Triathlon
- International Aquabike
- International Duathlon
- Sprint Triathlon
- Sprint Duathlon
- International or Sprint Relay
This makes the event accessible to experienced triathletes, newer athletes, and teammates who prefer to race as part of a relay.
The race begins and finishes near the Riverfront Park Amphitheater in Historic Cocoa Village. Cocoa Beach is also approximately 10 minutes away, making this a great opportunity for a team race weekend.
Registration prices are scheduled to increase after September 7, 2026, so I encourage everyone interested in participating to register early.
View the Race Options and Register
Once you register, please let me know which event you selected so we can track participation, coordinate training, and begin planning our CFL Tri Club race-day presence.
Let’s race together, represent our team, and finish the season with purpose!
Coach’s Tip: Complete the Purpose, Not Just the Workout
Seeing a completed workout turn green in TrainingPeaks is satisfying—but completion alone does not guarantee progress.
Before every session, ask yourself:
What is the purpose of today’s workout?
An easy workout should remain easy. A technique session should prioritize movement quality. A threshold workout should be controlled enough to complete the prescribed work consistently.
The goal is not simply to finish. The goal is to produce the intended training response.
Pre-Workout Recipe: Oatmeal Power Bowl
This oatmeal bowl combines carbohydrates for training energy with protein and a moderate amount of fat. It is best consumed approximately two to three hours before a longer or more demanding workout.
Ingredients
- ½ cup dry rolled oats
- 1 cup milk, dairy-free milk, or water
- ½ to 1 scoop protein powder
- 1 tablespoon peanut butter
- 1 tablespoon honey
- ¼ cup granola
- ½ sliced banana
- Cinnamon to taste
- Small pinch of salt
- Additional water as needed
Instructions
- Cook the oats with your preferred liquid.
- Allow the oatmeal to cool slightly before mixing in the protein powder.
- Stir in the peanut butter and honey.
- Top with granola, sliced banana, cinnamon, and a small pinch of salt.
- Drink water alongside the meal and continue hydrating before training.
Adjust It to Your Training
For a longer endurance session, use the full banana and add a little more honey or granola.
If you are eating only 60–90 minutes before training, reduce the peanut butter and granola and consider eating a smaller serving. This can lower the amount of fat and fiber consumed close to exercise.
Always adjust portions according to your individual tolerance and previous experience. Race morning is not the time to experiment with a new meal.
September 12: Experience Winback in Action
Healthcare, rehabilitation, wellness, massage, fitness, and performance professionals are invited to the Winback Clinical Immersion Tour in Orlando–Maitland.
Date: Saturday, September 12, 2026
Location: Homewood Suites by Hilton Orlando–Maitland
Address: 290 Southhall Lane, Maitland, FL 32751
Parking: Complimentary
The day includes:
- 10:00 a.m.–12:00 p.m.: Introduction to TECAR Therapy
- 1:00 p.m.: Winback Wellness & Aesthetics Experience
- Hands-on education and demonstrations
- Practical clinical, wellness, recovery, and performance applications
- Two continuing-education hours for eligible professionals
Register for the September 12 Event
Let’s Keep Building
A great deal is happening within our community. Our workouts are posted, our performance program is underway, and new opportunities are ahead.
Stay consistent. Ask questions. Record meaningful feedback in TrainingPeaks. Most importantly, continue showing up for yourself and for the team.
Train smarter. Recover better. Lead with purpose.
Coach Hector L. Torres, MS, MHS
USA Triathlon Level III Coach
Founder and Head Coach, Tri Peak Athlete
U.S. Business Development Manager, Winback USA
321-443-0073
hector.torres@winback.com
Schedule a Consultation
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