Pre-Ride Breakfast

So, I have a ride today; 1 hour including 20 minutes of Tempo riding.  So I figured I’d fuel up at least a little bit.  Here is my pre-ride breakfast for this short ride.

1 bagel

240 calories, 2g fat, 49 g carbohydrates, 10 g protein

1 serving cream cheese

90 calories, 8g fat, 2 g carbohydrates, 2 g protein

1 bowl apple/cinnamon oatmeal

130 calories, 1.5 g fat, 27 g carbohydrate and 3 g protein

An interesting thing to note for those people that like the low carb diet.  Th whole wheat bagel that is so high in carbs is also the highest in protein as well.   A little ironic, but this should be enough to fuel me for the short hour of exercise I will have.

185 bpm=happiness

So, I got on the trainer late last night for just a short ride. It’s my second week riding after months off the bike and years away from training seriously. I’ve gotta say that shooting you’re heart rate up to 185+ bpm, even for only 3 or 4 minutes is a shocker after not doing it for years! I did a couple intervals before I felt like I was going to be passing out and I cooled down before getting off the bike. Moral of the story, I enjoyed hurting like that again…but I’m going to stick with a long endurance ride tomorrow!

17 miles for the hour

I got on the trainer tonight just for an hour since it was getting a little late.  Over the last couple weeks my endurance rides have been at around 17.5 mph.  Today, for the same effort I was putting out 18-19 mph.  Although only for an hour I am still surprise at how well my body has adapted so far.  I could have gone for another hour for sure, but sleep is necessary.

I am really looking forward to the next week of training to see how my body adapts to a more consistent schedule of training rather than just a day here and a day there.  Question of the day; What is your normal post workout drink? Mine is a rice milk protein shake, corny and healthy I know…what’s yours?

Sam

New Years Resolutions 2009

I know I’m a little late posting these, but I wanted to put them out there where someone other than myself knows what they are.

-Be self-aware

-Budget

-Blog more consistently and immerse into the social networking world

-Start cycling again

-Eat healthier

-Drink less

-Drink more…water

-Follow my heart

Training Plan for Feb 16-Feb 22

Monday- 1 hour endurance ride

Tuesday- 2 hours endurance ride

Wednesday- 1.5 hours endurance ride

Thursday- 1 hours Spin-up intervals

Friday- 3 hours Endurance ride

Saturday- Off the bike, core work

Sunday- 1.5 hours endurance ride

Daily updates about each ride to follow.

DailyMile.com Review

Found this pretty good review of DailyMile.com and social networdking site for endurance athletes.  I myself am a user of the site and enjoy it, but the review is very honest and points out some things the site is lacking.  However we must remember the site is in Beta form so hopefully these thing will be taken care of.  Anyway here is a link to the review.

DailyMile.com review

Cool Nike Commercial

How many hours should you sleep

There is really no certain number for everyone that mean you are getting enough sleep.  For the average person 7-9 is best but some people will do ok with only 6 hours and some will need more time.  We are all different.  However, as an athlete or person working to improve your fitness and health more sleep is needed.

As you wear your body down it needs to rebuild to get stronger.  The main process for this to occur are nutrients for food and rest or sleep.  So how much do you need, well start with a minimum of 8 hours.  The longer and more strenuous your workout, the more likely your body will want more rest.  Elite endurance athletes generally get 10-12 hours of sleep daily with naps as well as their nighttime sleep.  As a recreational athlete I bet if you can find a way to give yourself an extra hour more than you currently get you will feel better both in everyday activities and in your workouts.

Healthy Breakfast Idea

Prep time: about 20 minutes

Ingredients:

• 3/4 c. flour
• 1 tbsp. sugar
• 1 tsp. baking powder
• 1/2 tsp. salt
• 1 tbsp. margarine
• 1 egg
• 3/4 c. milk
• 1/2 c. blueberries, washed and drained
• extra margarine for the pan

Utensils:

• stove (You’ll need help from your adult assistant.)
• large bowl
• mixing spoon
• saucepan
• medium-size bowl
• whisk
• measuring cups and spoons
• spatula

Directions:

1. In a large bowl, sift together the flour, sugar, baking powder, and salt. Set the bowl aside.
2. Melt the margarine in a small saucepan.
3. Crack the egg into a medium-size bowl, then add the milk and melted margarine.
4. Whisk until everything is well mixed.
5. Add the flour mixture to the egg mixture. Whisk again until both mixtures are blended together.
6. Put extra margarine in the saucepan and heat it on the stovetop on medium heat. It is hot enough when the margarine starts to bubble.
7. Use a measuring cup or a small ladle to spoon the batter into the pan. Put some blueberries on top of each pancake.
8. Cook your pancakes on medium heat until small bubbles appear on the top.
9. Use a spatula to see when your pancakes are light brown on the bottom. When they are, flip them over with the spatula.
10. Cook for another few minutes until the pancakes are light brown on the other side.
11. Remove your pancakes and put them on plates to enjoy!

Serves: 2

Serving size: 3 or 4 medium pancakes

Nutritional analysis (per serving):

333 calories
11 g protein
9 g fat
52 g carbohydrate
3 g fiber
108 mg cholesterol
915 mg sodium
270 mg calcium
2.8 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Cycling vs. Running

Just thought this was an interesting picture.