My Little Brown Book

While some people may have their “little black book,” I have my little brown notebook.  It is my go to spot for all things training.  I scour blogs using the Feedly app and, despite my wife’s constant jabs, Twitter for new workouts and nutrition to improve my performance.  My notebook helps me stay prepared and not have to scramble to find the information I need before, during, or after my training.

I have amassed a decent collection of workouts to meet my bike training needs.  During the week, I keep my training rides to 45 minutes.  For those times on my trainer, I have rides with a variety of interesting names.  I can choose from basic names like the “Trainer Speed Pyramid” or “One Hour Bike: 3×3.”  I can also live a little bit dangerously by choosing rides like “A Very Dark Place, “Revolver,” 9 Hammers,” and “Dirty 30s.”  On Saturdays, I stretch them out to over an hour.  There are only a few workouts I go to for these: “Long Course Workout” and “Blender.”  Having my notebook next to me on the bike trainer helps me to execute my training.

Mixed in with the workouts are some great nutrition notes.  Some of my notes relate to my racing and training.  Others are for after training to keep me from eating complete junk.  For my training and racing, I make my own energy gel and re-hydration drink. (See those recipes at the end of the post) I have also found great post workout recipes for snacking.  A crock pot trail mix recipe feeds my snacking needs.  “Calorie Bomb Cookies” keep my stomach from grumbling between meals at work.  Both of these recipes are healthier options that still satisfy my sweet tooth.

Having a place to put all of my information helps alleviate the stress of trying to find workouts and information when I need it.  Some people “Pin” things.  I prefer to write it down.  I can plan my day, week, or month of training and not have to sweat it pun intended).  Speaking from experience.

Energy Gel Recipe

! Tbsp. Honey

1 Tbsp. Molasses

1 Tbsp. chia seeds

1-2 Tbsp. water

Pinch of salt

¼ cup coffee

Put all ingredients together.  Let chia soak.  Shake and take.

Re-Hydration Drink

1 cup coconut water

½ pomegranate juice

½ green tea

1/8 tsp. salt

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