Save The Date – CFL Tri Club Kick Off Meeting

Date: January 20, 2018

Location: Downtown YMCA – 433 N Mills Ave. Orlando, FL 32803

Time: 2:30 pm

Duration: 90 min

Join the Club: Link

 

Weekend of December 30 – January 1, 2018

Hello Everyone,

I hope you are all enjoying your last Holiday weekend with your family and eating all of those Santa Cookies. Enclosed you will find the schedule for this weekend:

Saturday – It is going to be freezing. Therefore, I will encourage you to get on your bike at home and ride or wait later in the day to ride.

Sunday – Long / Tempo Run

• Time: 6:00 am
• Duration: 90 – 120 or 9 – 12 miles
• Location: Downtown YMCA
• Please bring your nutrition.

 

Rice Smoothie recipe

This Smoothie works bet immediately after a bike ride.
Add ice to give it a bit more thickness, or keep a pile of ripe banana in the freezer at all times and just add those to the blender with the other ingredients

Ingredients:

• COOKED 1 1/4 cup cooked rice
• 1/4 cup yogurt
• 1/2 cup milk
• 1 ripe banana or 2 tablespoons Nutella or 1/2 cup strawberries

OPTIONAL ADDITIONS:

• Protein powder
• more milk to adjust thickness

Preparation:
Place all ingredients in the blender and mix thoroughly, adding milk or rice to achieve desired consistency.

Per serving:
Banana>        Energy 221cal . Fat 1g . Sodium 60mg . Carbs 49g . Fiber 2g . Protein 6g
Nutella>        Energy 277cal . Fat 6g . Sodium 69mg . Carbs 47g . Fiber 2g . Protein 7g
Strawberry >Energy 179cal . Fat 1g . Sodium 60mg . Carbs 38g . Fiber 2g . Protein 6g

Source:  The feed zone by Biju Thomas & Allen Lim