Category Archives: Training

Romans 5:3-5

We also boast in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not disappoint us.

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DIESEL FUEL RECIPE: Car Brewed Tea

Everyone has likely heard of sun tea, if not sampled the drink. The idea is to put a few tea bags out on a hot sunny day to brew. How many have heard of car tea? Likely none because I think I just invented it today.

Brewing your iced tea in a car can make sense in many circumstances. For example, if one lives in a city and doesn’t have private space, or if one lives in a colder clime and wishes to take advantage of the warming greenhouse effect of car windows.

What does this have to do with endurance sports? I propose iced tea is a wonderful drink to take with you on a ride or run for the following unscientific reasons:

  • it’s mostly water and will hydrate you
  • add honey for simple carbs and quick energy
  • the caffeine can give you energy (and is known to decrease perceived exertion)
  • antioxidants in many teas can help reduce free radicals from training and sun exposure
  • it doesn’t leave that crappy taste in your mouth like some sports drinks (especially if you add something extra refreshing like mint
  • much cheaper than sports drinks
  • So what do you need to make some car tea?

  • glass container that seals (try TJ Max where I got mine for
    $5)
  • water
  • a few tea bags (I prefer green tea)
  • raw local honey, or other sweetener
  • Simply add the tea bags to the water jug and sit in your car for a few hours. You can adjust the temperature by placement of the jug, or rolling down windows. After it’s sufficiently brewed, remove tea bags, stir in honey, and serve over ice cubes in your water bottle.

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    DIESEL FUEL RECIPE: Baked Oatmeal

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    Lance, if you are reading this, you can stop now. Baked oatmeal is not some code word used to describe a pharmaceutical concoction that is injected intravenously. Rather, it is a delicious recipe that can be used as a pre-workout meal, post-workout meal, or delicious snack or dessert. Like shrimp and grits, the baked oatmeal is greater than the sum of it’s parts, and also has a surprising and unique texture. Ground zero for baked oatmeal is the Lancaster, PA area as it’s a popular Pennsylvania Dutch recipe.

    Nutritionally, baked oatmeal offers a good mix of complex carbs, simple carbs, and some protein. By adding fruits and nuts to the mix, you can add additional vitamins, antioxidants, healthy fats, etc. For the base recipe, you can also substitute apple sauce for butter, cut down on the brown sugar, or substitute xylitol or splenda. Below is the basic recipe followed by some ideas for variations.

    Recipe

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    3 cups instant oats
    1/2 cup melted butter
    1 cup milk
    2 teaspoons baking powder
    1 cup brown sugar
    2 eggs
    1 teaspoon salt
    1-2 teaspoons cinnamon
    Splash of vanilla extract

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    Combine all dry ingredients. In another bowl, combine all other ingredients (don’t forget to take the eggs out of their shell!). After wet and dry ingredients are combined separately, combine all the ingredients together. Place in a greased vessel, approximately 9×9 in a preheated oven for about 45 minutes or until it looks done. Your guess is as good as mine.

    Once baked, serve warm in a bowl, with some milk poured over (see picture below). Once eating is commenced, the cake-like structure will fall apart like a Schleck brothers’ season and will become a delicious porridge. The leftovers can be eaten for days, just remember to warm up the cake, before you pour on the milk.

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    Variations

      Cherry Garcia Baked Oatmeal: add cherries and dark chocolate chips. If you just ran a half marathon or greater, you have earned a scoop of vanilla ice cream on top.
      Mother-in-Law Baked Oatmeal: add chopped walnuts and sliced almonds for some excellent Omega 6 fatty acids and a truly nutty experience
      Orchard Baked Oatmeal: Add diced apples, pears, and peaches and you will almost be able to smell the Spring blossoms and pesticides on the trees
      Obama Baked Oatmeal: add nothing because you can’t afford it with higher taxes. In fact, with this variation, you must give half of the recipe output to the guy who was too lazy to make his own.

    Lance, I was just kidding. Call me, we will go for a ride.

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    Excerpt from “peloton”

    “The moment of clarity through the ice cold, crystal clear feel of pain reveals something I’ve been thinking about a lot this year. I’m addicted to riding my bike. I’m a junkie. I need the pain in my legs, the feeling of exhaustion that slowly wells up from your muscles proper and seeps into your bone marrow, and eventually, it floods, and your legs and your body cry, but it’s not a cry of sorrow, it’s the happy release of struggle and hard work and knowing that you’re making your body do things it doesn’t want to do, things it probably shouldn’t do, but exactly what you want it to do.”

    ~Jered Gruber, March 2013 peloton

    peloton is an awesome magazine. The photography and writing is way more Rapha than Nashbar. It’s sister magazine, Switchback, covers the mountain bike side of the sport and is also highly recommended.

    “peloton” magazine

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    Burning Daylight

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    Burning daylight. Shadows are getting long. The training sun is setting in the west and the race sun will soon rise above the eastern horizon.

    Iron Cross X 2012 is a week away.

    Un Jour Avec, Un Jour Sans

    For my non-Francaise speaking peeps, the title of this post translates to “A Day With, A Day Without”. Euro cyclistes use the phrase “Un jour sans” as a short way to say they didn’t have the legs to pedal well, or to basically describe a bad day on the bike.

    However, I had the best day in my recent memory! My legs felt like pistons in a Cummings diesel engine. As can be seen in the Strava screenshot below, I rode a challenging route (what can’t be seen from Strava is that a large chunk of the milage was off highway including logging and rocky coal mining roads). Like the Duke cousins, I flattened the hills and straightened the curves.

    How was it also un jour sans? As soon as I finished the descent off of my mountain, I realized I forgot my air pump! I remembered my tubes, patches, multi tool, chain tool, and even a leatherman. Somehow I forgot my air pump even though I knew I would be taking my crossed in places the bony boulders have even flatted mountain bike tires. I thought of turning around, but I actually dreaded the cold morning descent more than the ascent.

    This is when I came up with my motto for the rest of the year, and will hopefully get me through Iron
    Cross X. Just Ride. That’s right, just ride. Forgot my air pump? Don’t worry about the long hike out of the woods, just ride. Pouring rain and a tornado watch on a Tuesday night? Just ride. Bike a little heavy and you don’t have the latest disc brake system? Just ride. Just slogged up the “run up” on the power lines and your quads, calves and lungs are screaming? Just ride!

    Don’t worry about things that can go wrong, the physical challenges facing you on your route, don’t make an excuse why you shouldn’t ride one day….. just ride!

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    Photo Archive: 1st ride of 2012

    20120430-185654.jpgSometime in late January or Early February…

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