Monday, February 23, 2009

Wish all dogs were like these


Wish all dogs were like these
Originally uploaded by sydney_b.
Ender and Valentine - two sweet pups

Main mission


Main mission
Originally uploaded by sydney_b.
Evening outing

Sunday, February 22, 2009

Vic flat


Vic flat
Originally uploaded by sydney_b.
But my guys are on it. :)

Saturday, February 21, 2009

Bike repair


Bike repair
Originally uploaded by sydney_b.
I like the big ring but need the option of the small. Wreck > repair. The Bicycle Sport Shop

World famous german walburg resraurant

Lunch with kyle and erik

Walburg RR


Walburg RR
Originally uploaded by sydney_b.
Lots of wind. Crash. 30 min TT. Chase back on. Attack. I'm away. Chain drop. Chase back. Damn wind. Chain drop. Chase. Ok big ring only. Initiate break. End up third.

Friday, February 20, 2009

30 Days of Food: Carb load for morning workout

I've been focusing on nutrition lately and as my training load continues to climb, I have to be particulary attentive because 4 out of 7 days a week, my day starts at 4:45 am and my workout begins between 6:30 and 7 am.

What do you eat in anticipation of an ~2 hr 1800 kj (cal) workout?  You need to know, because if you come off your nightly fast and aren't ready, you're not going to be able to put in the kind of effort you'd like. I know this from experience. A sports nutrition primer Marc sent me helped me figure out what I needed when. The next step is to get more precise on that 60-80/hr and see what works. Today was a good day, no belly ache and adequate energy supply for the workout, but by the time the heavy work started, I was just sipping Gatorade.

Target:  3 hrs before, ~178 carbs; 2 hrs before ~100 carbs, 1 hr before another 70 carbs, 60-80 carbs/hr thereafter. Since I don't have 3 hrs before, I start loading at the 2 hr mark for the mornings.

Chocolate Chip Clif Bar (42 carb)
Vanilla soymilk, 3 T honey & banana - blended (90 carb) (total 132)
20oz Gatorade Frost (32 C)
Hammer Gel (23 C)
Hammer Gel (23)
20 oz Gatorade Frost (32 C)
20 oz Gatorade Frost (32 C)
22 oz water
Recovery drink (15 oz vanilla soymilk, 4 T honey, 1 scoop whey protein, 5 oz water to thin it to a drinkable level), this is drank immediately after cooling down in order to hit an optimal 30 min window. It's then followed by breakfast about 60 min later.

All things considered, this worked pretty well. I did a solid job on the workout and while I do feel like a did a hard one, I don't feel completely wiped out.The most important thing today, was I DID NOT get a tummy ache. That's been an ongoing problem for me during hard efforts.

It's going to take practice to get that 60-80/hr down, but when you combine nutrition management with your workout, you don't have any time to get bored or not pay attention -- inside or out.

Thursday, February 19, 2009

Madone WSD 6.5


Madone WSD 6.5
Originally uploaded by sydney_b.
I really like this bike but am looking forward to see how the Specialized Ruby SL stacks up against it.

Monday, February 16, 2009

30 Days of Food: No Tomato Sauce Pizza

This recipe from the Paxton crew sounds delicious. I haven't had time to test it out, but from reading it, I am going to give it a spin.

Homemade Pizza Crust (the recipe I use follows)
Olive Oil
Garlic
Shrimp
Pineapple
Mozzarella Cheese
Italian Seasoning
Parmesan Cheese
Red Pepper Flakes

From Matt.....
Who doesn't like pizza after a nice long ride or the night before a long ride? Anyways, Jessie has a different take on one I thought I'd let you in on. Use your favorite pizza dough recipe or I guess you could buy one of those pre-made ones (we never have though, it's always from scratch!) Now, instead of tomato paste or pizza sauce put a little olive oil in a cup (enough to be able to brush it on the whole crust) & crush however much garlic you like & put it in the olive oil to marinate maybe an hour before you're ready to make it.
(You could start this while you make up the dough and let it rise - sb)

Use a brush to cover the crust with the olive oil/garlic combo then top with shrimp, pineapple (crushed or chunks), mozzarella cheese & bake. We've used the tiny canned shrimp when we're in a hurry but nice, whole shrimp is better. It's just a different type of pizza without the tomato base & we love it, originally had it at a pizza place in Estes many years ago while on our anniversary & Jessie has perfected it now to where we always make this one last after the kids are filled up so her & I can enjoy it to ourselves!

Now of course we put a generous amout of crushed red pepper & parmesan on it & I like my blended Italian seasoning on it too. I'm sure this won't be the only pizza recipe you get but hopefully it's something different, looking forward to the submissions, will be fun to see what you post. Keep spinnin', Matt "paxtoncoyote" Bergen from www.paxtonpeleton.blogspot.com

Syd's Pizza Crust
Here's what I use for a crust:
1/4 oz yeast
2 T sugar
2 T olive oil
1/2 t salt
1 3/4 c water
1 c whole wheat flour
3 c bread flour

  1. Proof the yeast in a large bowl:

  2. Mix lukewarm water with yeast and sugar. Let proof 10 minutes

  3. Add 2T olive oil and salt

  4. Mix in flour one cup at a time, starting with the whole wheat flour.

  5. When the dough sticks together in a ball, knead it on a lightly floured table for about 10 minutes - until stretchy and smooth consistency.

  6. Make into a nice grapefruit size ball, coat a clean bowl and the dough with olive oil. Cover with plastic wrap or a clean damp towel.

  7. Let rise 60 minutes, or until double in size.

  8. Preheat oven to 475 degrees.

  9. Cut the ball in half and form the crust.

  10. Add toppings

  11. Cook until crust in nicely browned - just after golden - about 15-20 minutes.

Saturday, February 14, 2009

Districts


Districts
Originally uploaded by sydney_b.
Gym begins to fill.

Thursday, February 12, 2009

Are you gettin' enough? ... (sleep, I mean)

My mission this season is to get my recovery process improved. The last few weeks I've been tracking how much I sleep and my resting heart rate, then I look at what it takes to do my workouts, and I have to tell you, it's one thing to read about the damage of sleep deprivation, it's another to see your own numbers staring you squarely in the face.

Mind you, I don't usually have any problems falling asleep, it's actually just getting to bed. I know many of you probably have the same issue. You tell everyone goodnight and then take 30 to 60 minutes to actually get into the bed and put your head on a pillow. I'll just put those dishes away, fold a load of laundry or any number of the bajillion little things needing done, and pretty soon, you've lost an hour of precious sleep.

Right now, I'm averaging about 6.5 hrs a night. It's not enough and the new habit I'm trying to install is to start the go-to-bed routine at 8:30p. Don't make fun of me. I get up real early. What are your sleep habits?


Here's a good article describing the impact of sleep deprivation.

Experience Life Magazine: Sleep Deficit: The Hidden Debt That's Hurting Us All
<<< For this reason, sleep is vital for sustaining peak mental performance, stabilizing mood, bolstering immunity, coping with stress, repairing our tissues, rebalancing our biochemistry and maintaining healthy metabolism. Hundreds of biological processes occur while we snooze — all of which allow us to be more productive, alert and healthy during our waking hours. >>>

Wednesday, February 11, 2009

No wonder people do these ----- $$$ Hy-Vee Triathlon $$$


Holy cow. No wonder tri's get so much attention. Look at the payout on this sucker. Oh, and check this... equal payout for men and women.

Monday, February 09, 2009

30 Days of Food: Breakfast Cookies

The first recipe comes from John Vondracek, Team Kaos. His breakfast bars are a great way to start the day. They also hold together well and can be taken out on long rides and eaten like you would any other type of bar. You can get as creative as you like with the additions. The boys (testers) and I added peanut butter and dried cranberries.  They went over well and a quick to grab snack.


==================
Breakfast Cookies

It's fun to play with the ingredients, adding raisins, applesauce, peanut butter, hemp seed, different kinds of nuts, etc.  Its a little like a bowl of oatmeal that you can grab on the run!


Ingredients 
  • 3 cups oats
  • 2 medium bananas
  • just under 1⁄3 cup olive oil
  • 1⁄3 tsp salt or to taste
  • 1⁄3 to 1⁄2 cup dates (pitted) - I substitute raisins or prunes
  • 2⁄3 cup toasted almonds or any other nut you like (optional)
  • 2⁄3 cup dark chocolate chips (optional) - original recipe called for carob chips, I prefer chocolate!

Directions 
  1. Mix oats and salt. Add olive oil and mix well.
  2. In a blender, mix bananas and dates until well blended and smooth. You can add a little brown rice syrup, maple syrup or honey if you want them sweet.
  3. Add banana mixture to the oats and blend well. Add nuts and chocolate chips if you like. Let stand for half an hour.
  4. On an ungreased cookie sheet, form cookies (they will not spread or change at all with baking, so make them nice!)
  5. Bake in a preheated 350 degree oven for 12-15 min.
  6. SOME TIPS: You can add an extra banana in place of the dates if you like. Store in the fridge—they are moist and will mold quickly if left out. I warm mine in the microwave for about 15 seconds before eating. ENJOY!

Monday, February 02, 2009

Recipes have been coming in


30 Days of Food - For Cyclists
I know you all eat. I know you all have favorites. Please send me one of your favorite recipes to try and to post. 30 days of food and then it'll almost be spring. I hope your training is going well.

Send recipe (and pix if you have one) to
sydney.e.brown@gmail.com

I've received a few and will start posting tomorrow.