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Weekend Schedule- July 14-15, 2018

Good morning team,

Saturday

Group A – Not racing

Many people are going to be racing this weekend at the Claremont sprint race. Therefore, we’re going to hold a group riding out of Killarney in Windermere station at 6 AM. The group will be riding for two hours. will be led by Michelle and James Nunn.

Group B – Racing

For those athletes were racing at the Claremont triathlon sprint race, please arrive at 5 AM at the race venue. Make sure you set everything up properly. After your race you have a two hour bike ride as zone two. Make sure you get it done. Do not be a “skinny fatty” and be lazy!

Sunday

Sunday is going to be a nice easy zone 2 run out of the downtown YMCA starting at 6 AM. You going to go for at least 10 miles. If you’re going for distance and not time.

Saturday- Bike / Run

Saturday – Bike / Run

Group A: 5 am – Dtwn YMCA

Note: You must have lights to ride in the dark! Enough nutrition for three hours.

Group B: 6 am – Research Parkway

Duration: 3 hours / 30 min run.

Leaving on time. No exceptions.

Group A will meet at Group B at UCF research Parkway.

Monday – Swim

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

2 x 400 with 20 sec RI

1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free

2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly

9 x 100 pull with buoy @ 1:30

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

Main Set:

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice

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