Random aside: Is Santa Clause an independent or dependant clause?
Yesterday he brought me a new Contour HD Helmet Cam that I purchased from Sun & Ski Sports. I’m looking forward to filming some upcoming rides and races. Stay tuned for footage, just don’t expect Spielberg!
Could be the best thing ever.
They improve recovery, mood, and even cognition.
They also seem to be appreciated by dogs, should you have any.
Who says men can’t multi-task? The pictures say it all!
Went to California for vacation, taking the mtb, but I did not want to be without power data. I had a refurbished P-Tap hub that I’d not re-laced yet, so I decided to build a mtb wheel. A rim, a few spokes, a few nipples, presto chango…
Build went well, and the wheel worked great! Attached are a few pictures of the building process, and one of the new wheel halfway up the mountain.
In the SF Bay Area for a little R&R. Built a new mtb wheel with a PowerTap hub yesterday. Mtb just arrived, will build that today, and tomorrow – Tahoe! I hear there is good mtb’ing and good fishing. We shall see.
Do you watch NASCAR?
If so, you’ve probably heard of a restrictor plate. This high tech piece of sheet metal goes in front of the radiator, blunting it’s effectiveness, and causes the car to run hotter. Hotter = Less Horsepower. They do this on the long, speedway tracks, to keep the racing more exciting (read: crashes).
The body is not terribly dissimilar from a car in the sense that Hotter = Less Horsepower. (1hp =735Watts, FYI)
So if you’re wondering why you’ve been running or riding a little slower lately…blame NASCAR.
Drink out of bottles? Check.
Eat pre-packaged, squeezable food? Check.
Wear a diaper? Close enough.
Use cream to prevent diaper rash? Check.
Whine when tired? Check.
Throw temper tantrums? Check.
Use baby wipes? Check.
I hope your training is going well.
A major part of how your training, and your life, is going is your diet. To that end, I’ve been working with a nutritionist. She’s helped a few of you already, and most recently made some tweaks to my diet that have helped a lot.
What should I eat on a recovery day?
How should that be different from a hard or race day?
What about just a normal training day?
I know that many of you have questions about this, and that quality information can be hard to find (and decipher!) That’s why I’m glad to announce a special Nutritional Analysis offer.
For $50, Amy will review your information, and get back to you with ideas and suggestions on how to improve your diet and performance.
I highly recommend taking advantage of this – it’s already made a difference in my training and racing.
See below for more information about Amy.
Regards,
~Steen
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Amy Kubal is a Registered and Licensed Dietitian specializing in the Paleo Diet and performance nutrition. Amy received both her Bachelor’s and Master’s degrees in Nutrition from Colorado State University. She currently works with athletes and individuals looking to improve their athletic performance and enhance their health.
Amy’s philosophy and her success stems from the belief that “real food” is the key to great performance. She is a firm believer in and advocate of The Paleo Diet. The Paleo eating style has the ability to greatly enhance performance, improve recovery, and lead to better health. She has observed its effects in the athletes she counsels as well as her own success as an endurance athlete.
Amy understands that every athlete has unique needs and responds differently to training, diet, and recovery. She custom tailors diet and nutrition plans to meet the needs and schedule of each athlete. She will work closely with you to help you reach your full potential!
How much can you do? How far can you push yourself?
I think too few athletes know the answer to this question, both in terms of volume and intensity. I would argue that athletes over-estimate their volume limits, and under-estimate their intensity limits. In a way, this makes sense.
Many athletes are stuck in a rut. They do the same workouts, train with the same schedules, and wonder why they never improve. Why? Because it’s comfortable. It’s a known quantity. The only thing they push is the number of these workouts they do, and maybe sometimes the length.
But what about the intensity? When is the last time you did something outside your comfort zone? Something you thought you couldn’t do? You have the capability for more – we all do. I’m reminded of this every time I do a stage race, or a motorpacing session. I can dig more. I can hurt more.
Can you? Remember, bad is not the greatest enemy of great – mediocrity is.
I often write about workouts, races, and rest. As a coach, that’s a big part of what I think about. Where is this athlete? Where are we going? How will this workout or race affect their TSB and CTL?
It’s a bit like tactics in bike racing; you should have a reason for everything you do; either helping your own cause or hurting that of your competition. With training, you can only affect your own position.
But the same applies to nutrition; you should have a reason for everything you eat. Mind you ‘because I like it and it makes me happy’ is a valid reason, within the limits of moderation. That’s certainly my rationale for Nutella and wine.
What was today’s workout? What is tomorrow’s, and the next day’s? How will this meal affect that? Is this good to help me recover? Is it going to give me the fuel to complete those coming workouts?
I have a friend who says she hasn’t ordered what she wanted off a menu for 5 years. That may be a bit extreme, but it illustrates the point nicely. And, it’s hard to argue with her list of professional wins.
Whether it’s racing, training, resting, or now eating, there is a theme here: be intentional about what you do. Good results don’t just happen. Health, wealth, and wins come to those who go out and happen to things.
