Tag Archives: cfl tri club

Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.

2018 CFL Tri Club Kick Off Meeting – This Saturday

Saturday, January 20, 2017  2:30 pm

Downtown YMCA — Fitnasium

433 N. Mills Ave. Orlando, FL 32803

Register for the Club:

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida.  Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

www.cfltriclub.com  Phone: 321-443-0073

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Save The Date – CFL Tri Club Kick Off Meeting

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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:

img_4717Saturday – 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.

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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

 

CFL Tri Club Weekend Update

Saturday – Bike

  • Time: 7:00 am – Rollout
  • Duration: 3 hours
  • Location: Advanced Cycle on Lee Vista and 436.
  • Note: 20 min run after bike

Sunday – Long Run (Christmas Eve)

  • Time: 6:00 am – Run out
  • Duration: 10 – 15 Miles
  • Location: Downtown YMCA – 433 N mills Ave. Orlando, Fl 32803
  • Note: several paces, bring your nutrition