Tag Archives: 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

Sponsors.001

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

 

Wednesday – Swim

Warm up:

800 choice

4 x 50 drill with 15 Ri

Main Set:

8 x 400 as:

3 free on 15 sec RI

2 as 4 x 100 on 15 sec RI

3 free on 30 sec RI

All faster than race pace Zone 3

Cool Down: 600 easy choice