Tag Archives: hector torres

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.

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

 

Did you know ?!

Did you know?!

The Vitamin D found in Milk is not naturally occurring but added.Recent research indicates that  vitamin D is even more important than it was previously believed to be and that vitamin D deficiency in widespread in American society.
Research out of Harvard University suggests that between 24 and 40 percent of Americans have low levels of vitamin D, which is needed to maintain healthy bones and a strong immune system   ( Gordon et al.2004 ).
Vitamin D deficiency weakens the bones and muscles and increases the risk of cancer by as much as 30 percent.
The primary source of vitamin D is actually the sun. The skin naturally produces vitamin D when exposed to ultraviolet radiation. Some experts now believe that it is not possible to get enough vitamin D for optimal health with out regular sun exposure.

Source :Racing weight by Matt Fitzgerald

 

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

Thursday – Track

  • Location: Downtown YMCA
  • Time: 5 am
  • Duration: 90 min

Monday – Swim

Congratulations to all of the athletes who raced this past weekend:

  • Julie Gennarino
  • Julian Perez
  • Maria F Tondolo
  • Jerome Bareth
  • Dan Grieb
  • DAVID Berlant
  • Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice

Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:
  • 2 x 200 Free
  • 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)
Main Set A:
  • 2 x 300 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 250 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice