Trying a new start because titles are too long. I will start with highlights. Workout highlight: My indoor bike setup. Food highlight: Protein waffles! Words of Wisdom highlight: Deserved vs. earned.
Well, week two of the bike got frustrating by the end. After last week, I decided to go with what I read online and drop my MAF heart rate by ten beats. My target now falls between 122 and 132 beats per minute. My legs definitely settled into riding again. I have been able to keep my beat around the 132 mark for all of my rides. The part that got frustrating was that, on my Saturday and Sunday rides, I kept losing the speed sensor. This caused my virtual distance and average speed to be a lot lower. I know I was working just as hard as the other rides, but the data did not correlate. I will hope to get that fixed before this Tuesday’s ride.
This week’s work:
Tuesday- 20-minute ride for 9.46 virtual miles
Wednesday- 30-minute ride for 14.25 virtual miles.
Friday- 20-minute ride for 9.1 virtual miles.
Saturday- 60-minute ride for 25.1 virtual miles.
Sunday- 20-minute ride for 8.06 virtual miles.
I love waffles, plain and simple. I got a waffle iron for Father’s Day one year. It had been collecting dust, until now. After watching a video where someone was making protein waffles, I searched up a recipe and made some tweaks. What I settled on is perfect for me, but might be a little much for those who are not pigs like I am. It is a very simple recipe and fits perfectly on my iron. If you love waffles like me, give this a try and you won’t be sorry, but you might end up full.
Recipe: Mix one egg, five ounces of water, and ½ teaspoon of vanilla. Add ½ cup of flour, ¼ cup of protein powder, ¼ teaspoon of baking soda and baking powder. Finally, add in one tablespoon of melted coconut oil. That is it! (I used my vanilla Orgain Plant Based Protein Powder and Bob’s Red Mill Gluten Free Baking Flour)
With the switch in training focus to the bike, I figured I should highlight the major tool I use, my bike trainer. Now, I have nothing as fancy as a “smart” trainer, but the not-so-smart one I do have works just fine. I like the bike trainer so much that I have not done a road training ride in years. My only rides on the road are races.
I like my trainer because it allows me to be in complete control of the workout. Outside, you have hills that you are forced to go down. But, on the trainer, I can crank up the intensity to simulate hills, ease off for rest periods, or do a steady pace like I am doing now with the heart rate training. There are a variety of workouts online that you can really have a well-rounded training program just by doing a Google search. Another big reason for the trainer is that I ride early in the morning. I don’t want to worry about things I can’t see, or that can’t see me.
Wisdom of the Week:
“Deserved versus earned”. I heard this on the Nick Bare’s YouTube channel. For me, everyone DESERVES a chance to play, participate, be involved. I am on the “Inclusion Team” at school. I jump in frozen lakes to raise money for Special Olympics because I value everyone’s deserved right to be included.
On my JV baseball team, I believe that all of my players deserve to be part of the team at practice and in the games. All of them get a chance to participate and practice. They get chances to prove they belong in the starting lineup, but there are no guarantees as to who gets in there.
Earned is a different story. Successes are earned. They come through hard work. My baseball players need to earn the right to be in the starting lineup for games. It drives me crazy when they assume their playing time and start bothering me in the middle of the game for their turn. Since it is JV and not varsity, I do make sure I get everyone into the game at some point, but not as much as they think they are entitled to.
In triathlons, I don’t like finishers medals. I did like them at fist because I was new and working hard to just cross the line. Now, I strive for podium finishes (1st, 2nd, or 3rd overall or in age groups). Wanting to be on the podiums and continue to get better is what pushes me to put in the work.
I am sorry if this strikes a nerve, but I detest participation trophies. Being part of the team and getting the chance to play is reward enough. If you want a trophy, then put in the work to get good enough to EARN it. Participation trophies are, in my opinion, ruining sports. Players are conditioned to expect the trophy or starting position regardless of the work they put in. If you want to be good at something, work for it! Listen to your coaches, follow the plan, and get better. That is how you earn it. It feels so much better to see the fruits of your hard work than to just have something handed to you. Plus, it makes me want to work hard to have that success again. Find something you want and work hard to get it this week.
That’s just a bit of my experience. Have a great week.