Time for updates

Ok, so I need to get better at these updates and I will.

In the mean time, I've just spent the last 30 min checking out Nutrition Solutions Blog. This is full of fantastic and very important information from a RD and fellow RKC. Check it out!

Not only does Georgie, the author, provide and discuss important nutrition scoop, she gives recipes that look delicious (and healthy). In fact I think I will try this out tonight!

This is from Georgie's Site:

Almond Butter Cookies
1/4 c almond butter
8 pkts Splenda
2T egg beaters
1/4 tsp baking soda

Preheat oven to 325, and spray a cookie sheet with nonstick spray. Mix all the ingredients until smooth. Drop into 6 equal portions on cookie sheet. Bake at 325 for 7-8 minutes. Mmmmmmm. (Don't have almond butter? Use PB. It still rocks. )

Now for the training update:
Today:
Ride: 35 mi. (5 laps on W Great Neck bridge)(5 laps on Ft Story Rollers)
rest 3 hrs
TGU 5/5 (16k) + 50 swings (32k)

Saturday
Ride: 25 miles

Friday
Run 880 yds + 2 min ammo can lift

Thursday
Vo2 Max x 20 sets - I ran out of time.

Wed:
Off - I had watch. Lots of walking and stair climbing. Next month I should use a flack vest for my tours...

Everyday: Z drills!!!!!!!

Back on the Chuckwagon

It's time to get back on the chuckwagon. In other words, it is time to drop the winter weight. I've allegedly followed my diet plan half a$$ed during the past 3 weeks. This coupled with minimal training may have resulted in allegedly adding a couple extra pounds to my frame.

I'm not talking about the new randonneuse either. Added weight to me + heavier bike = lower avg speed. I need to be lighter me(stronger me) + heavier bike = power and higer avg. speed.

My nutrition plan says cheat only 10% of the time. It doesn't call for that really, it just assumes that it will happen. It is probably a good assumption. The key is to limit sugar and starch consumption. Note, I didn't say remove!

This morning, I made a menu for every day of the coming week and drafted the grocery list. At some point tonight I have to chop veggies and prep some entrees and snacks. The most important part of keeping on the plan without cheating is preparation. If everything is ready before the week begins, it is easy to grab a few crack bags (zip lock) of chow and go. FAST FOOD!

Tomorrow, I will grab the crack baggies of chow and eat every 3 hours of so. Come and Git It!

Stay tuned for some food specifics in another post.

Practice:
JM
swing 32K 2x50, 24K 10/10x3
Double front squat: 2x24k: 5x5 - (fast - 30 sec rest)

5 sets of:
Bear push ups x 10, pull up x 5, evil wheel x 5