Awesome day! New personal best for me–farthest ride I’ve ever done of 65 miles. Took 3 hour 28 minutes…loonng. Total workout for today:
- 65 miles bike- 3 hours 28 minutes- 18.8 mph avg,
- Brick with
- 6 mile run- 41:22- 6:51 min/mile….slow for me, but I’ll take it after that ride
- then headed to the pool
- 2150 meter pyramid workout
Total calories burned: it doesn’t matter!
…I’m a little pooped. I tried really hard to focus on having the correct nutrition during this entire workout, but it’s hard without someone telling me exactly what to do. The coaches I’ve worked with have suggested about 300 calories on the bike when pushing hard. I was able to bring 940 calories with me for the entire workout, with probably kept me going, but was insufficient for optimally recovery from that workout. Therefore, I probably didn’t get the results that I could have from this workout! In my defense, I only have one water bottle holder on my bike…BIG mistake- need to get a couple more if I’m going to keep riding this kind of distance that way I can carry more “fuel” and one for just water.
Speaking of fuel and calories, reframing exactly what a calorie is has been a good coping mechanism I have developed to help me have better thinking about food. If I need a lot of “fuel” for a hard workout, as well as day-to-day life, that’s easier for me to think about than just a lot of calories. Plus, I actually do need this fuel!
I use a similar technique for eating fat, which as I have discussed before, if where I have the most trouble with eating. Instead I call it “nourishment”. Therefore, I have to make sure I have my “nourishment” at each meal. See my previous posts on why fat is so important to our bodies. This all may seem weird or funny to some of you, but it’s what I do and if it helps anyone else then I am glad
And speaking of high quality fuel, check out this awesome french toast I made! It was totally spur of the moment when I realized (gasp) I was out of real eggs. Not a big deal, but I had cereal or oatmeal and protein shakes the past 3 days (I was brining breakfast into work with me) in a row before this and didn’t want to have that again. So I thought this would be a good way to get a balanced breakfast. Here’s the recipe for my “Rocket Fuel French Toast”
- 2/3 cup egg white or substitute or preferably 2-3 real eggs (you SHOULD use real eggs, unless are out of them like me!)
- 3 slices bread (I used one whole wheat slice and 2 Ezekiel cinnamon raisin bread since it was lower calorie)
- Sliced banana
- 1-2 tablespoons Peanut butter or Almond butter
- Natural Jelly, honey, or syrup
When the skillet gets hot, spray it with non-stick spray. In the meantime, put the eggs in a wide bowl. Here, I mixed the cinnamon in so that it would be absorbed into the bread. Dip in the bread slice and let them soak up the mixture, then transfer to the pan. When the light crust has formed, flip and let the other side cook. This is when to add the peanut butter on top of one of slices. Then add the jelly if you want it.
Put the other slice on top of the slice with peanut butter and jelly and let it heat briefly in the pan so the peanut butter is warm and melty (but not so much that you lose any!) Move to a plate and cover with the sliced bananas. I also served with a tall glass of milk because the meal needed more protein. Overall, healthy carbohydrates? Check. High quality protein source? Check. Healthy fats? Check. Serving of fruit? Check. Serving of dairy? Check Awesome breakfast? Check!
Sorry the last picture is blurry!
Thanks for reading everyone, and I’ll make sure to post more frequently from now on! Plus, I’m going to be a featured blogger on www.TriathleteFood.com, so check that out too!