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WMNF is a listener-supported community radio station that celebrates cultural diversity and is committed to equality, peace and economic justice.
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This podcast provides a full cycling workout for the indoor or outdoor enthusiast. The workouts are the same that I teach at my spinning classes, and can be used by both cyclists and fitness enthusiasts for indoor or outdoor cycling.
Tri Harder
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Jamie's Diet Food: Almond Flour Pancakes
Tri Harder
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This podcast provides a full cycling workout for the indoor or outdoor enthusiast. The workouts are the same that I teach at my spinning classes, and can be used by both cyclists and fitness enthusiasts for indoor or outdoor cycling.
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I've made protein/paleo pancakes before (back in the years when I was eating mostly paleo). They didn't come out well. They were basically a scoop of protein powder and an egg. That's a protein powder omelette. They tasted of chocolate and chalk (chalk-a-late?), and they had the texture of used coffee filters with bits of coffee grounds mixed in.So when I was craving pancakes after cycle class this morning (IHOP advertises on CNN, yo, and CNN is always on at the gym), I didn't go back to those bad, bad pancakes. Instead, I used the magic of Pinterest to look for a recipe that wouldn't suck. And I found one!I made a few modifications, which are included below, but this recipe was adapted from one by The Roasted Root. They are surprisingly good. I wasn't expecting much, but these are tasty and have a pleasant texture.Ingredients1 3/4 cup of almond flour2 tbsp flax seed meal2 tbsp vanilla protein powder1 tsp baking powder1/4 tsp salt3/4 cup milk2 eggs1 tsp vanillaInstructionsCombine dry ingredients in a bowl. Make sure to mix everything together well; it's especially important that the baking powder is evenly distributed. Whisk eggs and vanilla into milk. Pour wet mixture into dry mixture and stir until combined.Heat a pan or a griddle to medium-low. Use less heat than you think you need. These are better when they're not burnt.Pour about 1/4 cup of mix into the pan and gently tilt the pan to create a thin, even pancake. It takes 3-4 minutes on the first side. You should see brown, crispy edges peaking out from the sides, and there should be a few bubbles on the surface of the pancake.Flip the pancake over very gently. They're fragile. Cook for another minute or two on the other side, just until the bottom looks golden brown.Repeat until you've used all the batter.TipsThe batter is pretty thick. I used a spoon to scrape out the inside of my 1/4 cup scoop. It doesn't pour well, and half of it will stick to whatever vessel you're using to transfer mix from bowl to pan.I used a crepe pan that I have for some reason (who has a crepe pan?), which has a non-stick, non-Teflon coating. I used about 1/2 tsp of coconut oil to grease the pan, but it wasn't really necessary. These didn't stick to my pan, really, and the coconut oil that wasn't soaked up by the first pancake burned and smoked.These are gluten free, so they don't have the protein structure to hold together as well. That makes them fragile. Use the biggest spatula/flipper that you have and turn them over slowly. I didn't have any break, but go carefully. Think of it more as flipping an omelette than flipping a pancake.Cooking takes longer than regular pancakes. Prepare to do a lot of standing around. If you have a griddle and can do a whole batch at once, lucky you. If you're doing them one at a time, prepare to devote 40 minutes to the cooking process.Try them with apple butter. Om nom nom.This recipe made 8 pancakes using 1/4 cup at a time. Nutrition info:
Jamie's Diet Food: Almond Flour Pancakes
My kit collection has gotten sad over the past couple of years. There are multiple pairs of bike shorts about which I've said, "I should really get rid of these." This year, I finally had to (because no one wants to see my bum in spin class or on team rides). My beloved Specs Racing cycling kit--which I've had since '08 or '09--has gotten a little too much use. I finally threw out my Specs bibs this year when the seams that held the pad in ripped out, leaving tiny windows into my crotch from front and back. The non-bib Specs shorts are still in the spin class/TrainerRoad session rotation, but they won't hold out much longer. Most of the jerseys have held out much better, but I lost one to a broken zipper this year. I have some nice, new Veloworks-Spokes, Etc. kits for racing, but the Mt. Borah padding doesn't play well with my privates during 3+ hour rides.All of which means I've needed for a long time to invest in new cycling clothing. In spite of the fact that I have more money now and therefore shouldn't have so much trouble buying new stuff, I find that my tastes in cycling clothing have also gotten way more expensive. I finally learned while training for Ironman Mallorca that bibs in the $50-$60 range are not good enough for my bottom. I budget $100-$120 for a pair of bib shorts now, and look for sales to get the best value. I can't quite bring myself to pay $200-$300 for a pair of fancy boutique bibs, though. Sorry, but you probably won't be reading any reviews of Rapha or Velocio kit from me!That brings me to the kit I finally bought from Shebeest: the Petunia bibs and Divine jersey in black and houndstooth.I got a pair of shorts (not bibs) from Shebeest a couple of years ago for Ironman training. They were marked way down on Nashbar, which is how I initially found them. The ones I bought, which have since been discontinued, were labeled specifically for 5+ hours in the saddle. Even marked down, they were the most expensive shorts I'd ever bought, excluding team kit buys, at $99. But I loved them so much that I ended up wearing them for the cycling leg of my Ironman, even though they weren't bibs. They had the most comfortable pad I'd ever ridden, and that's including my Castelli tri suit.So I went directly to Shebeest for this purchase. I don't love many of their colors and patterns; too girly for my taste. But I found these in black and houndstooth, which looks stealthy but still has a pop of flair.My first ride in them was a TrainerRoad workout, because they were the only shorts that were clean at the time. But my second ride in them has a two-hour jaunt on my 'cross bike. I still ride the stock saddle that came on my Specialized, even though the faux-leather doesn't allow me to slide on when re-mounting, because I am cheap and I am lazy and I don't want to try out a bunch of saddles to find one that works with my pelvis (which is not at all shaped for perching on a bike seat). It is not a comfortable saddle for me. If I sit on it for more than an hour or so, my butt (and other things) start complaining.The Shebeest shorts made that a little better. I don't know if I'm ready to ride that stock saddle all the way to Cumberland in the Shebeest shorts, but they made a noticeable difference in my comfort level riding.The real breakthrough moment with these shorts came when I had to stop to use the toilet on my ride. It was about 40º out that day, so I was fully kitted out with tights and a jacket. As I pulled over next to the port-a-loo, I was dreading the imminent disrobing--take off the jacket, take off the jersey, pull off the bib straps, pull down the tights, find a place to hand the jacket and jersey that isn't on the floor of the john . . . Then I remembered that these shorts don't have standard bib straps; they have a halter. So I unzipped my jersey and jacket about halfway, pulled the halter over my head, and dropped trou. It was a revelation! No more removing all clothing in order to pee!My first pair
Kit Review: Shebeest Petunia Bibs and Divine Jersey
I had a very rough ride on Sunday. It was the first time in a while I had been able to get out with a large group of my (female) teammates. The plan was to ride a very hilly 50 miles together in Potomac, Maryland. I was looking forward to riding with a group again, although I was apprehensive about things like holding my line and keeping a gap to the next wheel after a season of 'cross and not a lot of team rides.The first 45 minutes or so felt tense, but then my body seemed to remember how to ride in a pack and it started to get easier. I took a gel about an hour in, and then a Clif bar after another 30 minutes or so. My Garmin told me we were about halfway through; my body told me that I was going to need to slow way down if I wanted to do the second half of the ride.I communicated with my team that I would need to slow down, and somebody gave me some food (since I'd already eaten all of mine). For the rest of the ride, the team tried to keep me sandwiched so I wouldn't get dropped. I could smell a really strong scent of ammonia coming off of me. If you don't know much about exercise physiology, it's a bad sign when your body smells like cleaning products.I was able to slow down enough to finish the ride, but the last several miles were really tough. We had brunch afterwards, I took a nap later that day, and I was totally back to normal by the end of the day! Here's what I think (I'm pretty sure) happened: I did a hard TrainerRoad workout on Saturday night. I had a protein shake with half a banana after that workout, but I don't think that was enough carbohydrate to replenish my glycogen stores. Our ride started at 8:30 the next morning, just over 12 hours. My glycogen stores were already pretty depleted, and I blew through any remaining stored sugar in the first hour of our ride by going too hard too soon. I couldn't eat enough sugar to keep up with the demands of that effort level, and the intensity was too high for me to rely on fat for fuel (I'm also pretty sugar adapted right now, compared to my post-Ironman metabolism). The ammonia smell was from my body desperately chewing through muscle and protein (amino acids metabolize into ammonia--not terrific for your liver, but something that your body can process) to meet the energy demands. The only option for my body was to slow down enough to allow for fat metabolism, which is why I had to finish the ride at a dawdle.Two things, though:One: in spite of how hard the ride was (mentally, physically, emotionally), it was one of my favorite rides ever. I have never felt so much part of a team--not in football, not on previous cycling teams, not in rugby. Everyone was there to help me through the ride, willing to slow down so that I could keep up. And our team communication felt pretty good, which was so cool! It's hard to communicate and talk when you're all strung out in a paceline! I drove home after our brunch practically floating, because I'm so excited to be on this team this year.Two, and this gets to the crux of my post: nothing is more motivating to me than my own failure. Today, I taught my normal Monday morning spin class (took it very easy) and lifted weights after, and I have had to hold myself back from doing more training all day long. I can barely stand to sit still, I'm so excited to train more. I know Sunday's ride took a lot out of me, and I need to recover, but I want to go out and get stronger so that I can do better next time! I've experienced the same thing in racing; the races that motivate me the most aren't the ones in which I do well, but the ones where I don't--the pinch flats, the stupid mistakes, the poor fitness, those are the ones that leave me chomping at the bit for the next weekend.That's how I feel after yesterday's ride. So yes, lesson learned on timing workouts and nutrients; recovering properly and bringing enough food on long, hard rides; properly pacing myself for the effort ahead . . . But my biggest takeaway from this weekend is that fa
Lesson Learned: Failure is Better than Success
Redemption!After two DNF's in a row, it was great to have a successful race! This was my first full race as a 3 (the first race that I actually finished as a 3, anyway), and I managed to land myself on the podium still. Great end to the season!I got a great start from the first row. Went through the prologue (about 2/3 of a lap in third wheel). Laid down some power in the one flat stretch to pass Ella (the tiny pre-teen on the second step of the podium) for second wheel. On the first full lap, Jenna (third step on the podium) was leading but totally ate it on the run-up. I passed her for the lead. I was nervous, because I didn't want to be responsible for pace-setting. At that point, there were four of us together in a group, with a good gap back to fifth place.I tried to discipline myself to slow down and not waste energy, but it's hard to ride steady when you can hear heavy breathing behind you. My plan was to attack on the final lap and try to get a gap, rather than letting it come down to a final sprint. I was working really hard, too. I was on the limit, and couldn't have gone much faster.Lisa passed me in the second-to-last lap, but I passed her on the inside on a technical corner to retake the lead. On the final lap, she accelerated around me, and I dug to catch up. After a few turns, though, it became apparent that I wasn't going to be able to hold her pace. I lost contact on a pair of corners, and was never able to accelerate back up to her. But I could hear Jenna breathing heavily, and I was pretty sure I could hold Ella off (because I've ridden away from her on other courses).Jenna managed to get around me somehow coming into the barriers for the last time, and I lost my rhythm going over the planks. I messed up my remount, ran my handlebars into the tape, and lost just a few seconds disentangling myself. But that was enough time for Ella and Jenna to get away from me. They had maybe 5 or 6 seconds on me through the rest of the race, and I never got them back. So I hung with the winning group through the whole race and lost it in the final lap.Logically, I know that I didn't actually lose. I'm standing on the podium up there! But I can't help but think of the ways that I could have maybe stood a step or two higher on that podium, and there are no races next week for me to move up further! Still, it's a pretty great way to start my career as a cat 3 (Capital Cross Classic last weekend notwithstanding).Now it's time to build some base for the road season!
Race Report: BikenetiCX
This will be a short one.We went to Canada for American Thanksgiving. I got terribly, terribly sick on the day we drove back and I've been sick ever since. I think I might have had the flu. I had a slight fever, my throat was sore, my joints and muscles ached, and my skin felt really sensitive. I was completely wiped out until last Thursday. I felt a little better on Friday, so I tried to catch up on a few chores--did the dishes, vacuumed. By Friday night, I was totally miserable again. Missed the team ride on Saturday because I was so sick. I knew I wasn't in any kind of condition to race on Sunday, but I'd already signed up and paid for my entry, so I went anyway.I arrived at 8, even though I wasn't racing with the women's 4s--this was my first race as a cat 3! I wanted to cheer my friends on, though. I warmed up on the course, and felt okay. In fact, my legs felt really good, and the course felt like a good one for me! I thought I could probably get a podium, even. But then as soon as I stopped pre-riding and sat in my chair, I felt like baby elephants were sitting on top of me. I was totally wiped out again.I lined up, anyway. Got a pretty good start, and went into the first section in the top 10. I had my eye on a few ladies that I knew I should be able to track throughout the race (if I were healthy). I managed to stay with them through the first few sections, still in touch with the front. My first indication that my body was not going to cooperate was on the run-up. I willed my body to go faster, but it wouldn't. I barely managed a jog, but that was enough to pass a few women who were walking their bikes. I should have been able to ride the second hill, but accidentally unclipped my right foot and had to run the rest of the way up. A girl tried to run past me there, and I was able to put in a surge to get away from her with a sprint, a good re-mount, and a little dig up the hill.But at the top of the hill, my body told me, "Nope! You're sick!" I couldn't catch my breath. I got chills all over--you know that feeling when you've run out of glycogen towards the end of a hard interval workout and you feel like you've been dipped in ice water? I got that. I had to soft-pedal, and everyone I'd passed came around me. I recovered through the next several sections and had a good ride down The Chute (a long, swoopy descent courtesy of the Lake Fairfax mountain bike trails). I made an awesome attack on the punchy hill going up to the team tent area, passed on the outside, and cut in to take a great line through the off-camber switch back. It was beautiful.And then my body sent me another message: "Nope! Still sick!" Same thing. Ice water, couldn't catch my breath. Since the first signals, I'd been debating in my head whether or not to pull out after the first lap. I knew I could make it through the race okay, if I would just soft pedal around the course--that is, if I would just ride the race "for fun." But every time someone would pass me, something in my head said, "No way! I am faster than you!" And I would put in a surge and try to get that place back and then my body would remind me that sick people don't get to do that.So at the last second--literally, right before I crossed the finish line for the first lap--I pulled off the course and told the officials that I was pulling myself. Went back to the tent and changed and stewed over how well I could have done in the Super 8 finale if only I hadn't gotten sick . . . but that's cross! There's always next year. And I did make Emily's day by coming home and telling her, "You were right. I shouldn't have tried to race." She loves being right.I'm afraid I may be one of those bike racers who takes herself too seriously, who's incapable of doing the race for fun. It may be that the part of racing that I like is proving that I'm better--stronger, faster, better at cornering, whatever--than other people; I don't ride bikes just because I like it, but because it's a way of proving my su
Race Report (kind of): Capital Cross Classic
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