What happens after #mbw

dressed for the wedding

So how do you back up a 33 hour training #mbw ?  With a 7 hour week!  Why?

1- fatigue- whether I felt it or not, I was tired
2- let that good work soak in.  we at the old age of 48 cannot roll big volume week after big volume week and not get injured or sick
3-  i need to work
4- my kids were in town

So instead of riding every day with Leslie I hung with JD and Riley.... it was the first time both kids were in our new house.

Family dinner

kids have been friends since preschool

Our days looked like this- early swim or run, yes run, for me!  rolled out of here around 9 and hit Lofty or Ironworks, cruised around, breakfast at Swami's one day, Bernardo Winery another day with my Mom.  Riley and I had some girl stuff to do... waxing, hair and nails so JD went surfing with John.  JD, R and I went to the mall, yes my 1 time a year.  I loathe shopping but we were on a mission Riley was meeting her boyfriend's parents and going to her boy's sister's wedding.  So we needed the classy/sexy look- I think we succeeded. Meanwhile JD scored clothes, after all if mom is spending $ is has to be fair.

kids and their granny

My sis came into town to help with my Mom who had surgery and we had a big dinner here on Tuesday. Almost make vegan kale enchiladas for everyone but was afraid JD would never come home so made some good ol' cheese enchiladas.   We had dinner one night with old friends from PQ, JD and Ian met in pre-school and the boys grew up together and we celebrated many holidays with them. We continued the night here looking at pictures from 20 years ago and just about died. Fun filled!

It was a whirlwind but a blast....they are both so grown up and such a joy to be around.

But I have to say.....I was really happy to log 4 hours today on the bike with Les and Maureen and do a short run with the pups!   #loveemptynest

#mbw DONE

Cheers to #mbw

414.2 miles ridden #mbw
37.8 miles today  on the coast with friends 

Stats for the 7 days:
Bike hours: 28.45
Swim: 3:30
Run: 2:15

Total training time: 33:30 - RECORD!!

This does not count the 20 min a day of mobility- EVERY DAY.

 thank you Coach Mike-  In our short "relationship"  Dec- May I have swam the most yards in one month (December) and had the biggest training week ever 33+ hours!    Thanks for the ongoing challenges.

So training is going well.... looking forward to racing!!! when... not sure yet.    People keep asking why #mbw (monster bike week) Well coming off an injury I wanted a focus, a goal.. a reason to get up in the morning- kidding and this was the perfect one.

Les and I laughed today- we could do this every week if we did not have jobs, husbands and a life to manage.  But it was a ton of fun!

Final ride was a cruisy coastal ride that started at Lofty Coffee with a salted caramel almond milk latte and ended at Union with a Belchin Beaver Milk Stout and brunch.

Nuff said!

1- no saddle sores... magic formula
- dump entire tube acne cream into betwixt chamois cream and stir. layer 1: Athletic ointment. layer 2: betwixt

worked like a charm!!!

PS  no mascot today. #dbj and #bbb left in the garden at my house on a religious play date.

#mbw day 6

376.4 miles 6 days (Sunday)

87.4 miles today - slowest ride possible. Not sure we would have made the ironman bike cut off

Heidi was out guest rider today AND she brought Buddha- in hopes of lifting the spell #dbj put on us.  #bbb (bento box Buddha) rode the 87.4 miles with us today.  Around mile 25 Heidi split off as she has a life and is not chasing miles  for a shorter ride and has a race in a few weeks.

#bbb

Left alone we dillie- dallied (one of my mothers top 10 words) for 6+ hours all around the county.  Going up the 78 ( in the rain) we were passed by 2 pro triathletes at a pace that made it look like we were riding 40 lb beach cruisers.   We are thinking they must have said " wow did you see those girls on Cervelo's with Di2, really they should spend the money on learning how to ride vs those bikes"  So we just laughed and tootled along.   You know you are riding slowly when your power is where your HR usually is.

It was about the miles. All was great until the epic crash ok it was really a topple over on the bike path at 4mph.  A bystander was trying to help and pick up Leslie's bike but she wanted a picture and I was laughing so hard we could not communicate to her that all was good. Some nice guy stopped in his car- all good- while this photo looks dramatic Leslie is really taking a nap.

From there it was one more stop for emergency calories.   Rockstar and Bugles - so much for clean eating.  But whatever it takes.

Rolled in around 3:00 and my adoring husband noted I looked like death. Go me :)

Recovery.... organic blue corn tortilla chips with vegan cheese and chulula sauce.  Kombucha.  2 oranges.  Carrots and honey mustard.  2nd Kombucha.  xoxo dark chocolate and sea salt.   Epsom salt bath, recovery boots and than somewhat normal.

Watched Whiplash  - HIGHLY recommend this film.  Holy cow....human emotion, drive, commitment, physical pain, mental anguish, conceit, humbling... so much to think about.

#mbw day 4/5

Tue- Sat: 280 miles

Friday: 40.1 miles
Saturday: 46.3 miles

Got behind a day  or 2 blogging ....after the "epicness" of the Thursday follies it is hard to top that... and maybe I was a little tired and way behind at work.

Guest rider Friday Jen!  While she agreed to our easy pace it was still a step in effort on our tired leggies.  

Friday also started with masters swim + 36 minute run and than 40.1 mile ride.  A real frickin day of training :)  Friday before a holiday- work was dead! thank goodness since I was playing triathlete

Friday was sweet potato day!  (unplanned)   Breakfast reheated sweet potatoes with egg! As good as it gets.carbs + protein.  Post ride more sweet potatoes with some steamed kale and vegan cheese.  I am now maxed out on sweet potatoes.  New food on deck tomorrow. 

I am definitely tired... Achy more than sore but feeling good in general.  Drinking copious amounts of water and glad we don't have stairs in our house.

Couch stretch- every day - 2 min per leg
min. each side 

I'm sticking to mobility every day. On days I run, yes I said run!  Its 12 min pre run and 8 min post.  Other days 20 min in one shot.  Also keeping up the plank/arm challenge with my athletes. Entails push ups/triceps dips/mountain climbers and planking. 

Riding with the Serrano's GWL 

Sushi lessons by Leslie 

Saturday les and broke up!  I wanted to ride with a few of my athletes so I headed to GWL with the Serrano's for a wet day. Weather said clear by 8 ..., so much for the genius weather reporters in SD. So we started in cloud cover which soon was drizzle and steady rain for the next 21/2 hours.  Wet but not too cold. It is always great to see my athletes in motion.  Lots of time to talk and discuss riding/racing and see how tough they are - rain, no problem :)

Vegan "eel" sushi 

Lovin our backyard 

Sat night was an impromptu So Cal bbq featuring vegan "eel" sushi by Leslie and my attempt at "vegan" burgers.  I could  tell by the consistency (too wet) they work  not work on the BBQ so I did them in the oven. So not really a bbq.

  It was good friends, good food and a reminder how lucky we are to live in paradise and be surrounded with such great people.

Beet "burger" ala salad

8 ounces beets, steamed or roasted and peeled*

1 (15 ounce) can garbanzo beans, washed and drained

1 (15 ounce) can black beans, washed and drained

1/2 cup cooked quinoa

1/4 cup rolled oat flour** forgot the flour- probably why they were to moist and not binding 

1/2 red onion, diced

2 garlic cloves, minced

1 teaspoon sumac

1 teaspoon dried thyme leaves

3/4 teaspoon ground cumin

1/4 teaspoon ground coriander

2 flax eggs

Salt

Pepper

Pulse beets in a food processor until roughly chopped. Add beets to a large bowl, along with the garbanzo beans, black beans, brown rice, oat flour, red onion, garlic, sumac, thyme leaves, ground cumin and ground coriander. Mash with two forks until all the beans are incorporated. Salt and pepper to taste. (I added about one teaspoon of kosher salt and half of a teaspoon of pepper.)

Vegan dessert from Heidi - yuum!

“Raw Mango Pie” from Cooking with Trader Joe’s Cookbook (all plant based recipes):

Ingredients:

• 1.5 c almond meal (I used 1 c. almonds and 1/2 c. buckwheat groats in food processor)
• 6 Medjool dates (soaked in warm water for 10 min.)
• 1/8 tsp sea salt
• 1 – 16 oz bag organic frozen mango chunks (thawed) or can use 4 fresh mangos 2 bananas (didn’t have enough mango filling so I improvised for three with strawberry/banana filling made the same as mango filling)

1. While dates soak, blend almonds and buckwheat groats in food processor
2. Process almond/buckwheat meal, dates and sea salt.  Press into a freezer-safe pie pan or baking dish or individual dessert cups
3. Blend mangos and banana until smooth
4. Pour mango/banana mixture into dish or individual dishes and freeze for about 6 hrs or until firm
5. Let pie sit about 30 min. at room temperature before serving

#mbw day 3

Total miles: 194.5  NOT EVEN 1/2 WAY  

Leslie riveted by the demo

78.1 today 6700 ft climbing 

Yesterday at mile 74 Les made a snarky comment about #dbj and she flatted.  So she bought a rocking Gatorskin tire and could not get it on.  Plan was to roll at 8 - she arrived 7:45 and John was on deck ready to help.  The tire lesson was close to 30 min and very informative to Les, albeit she looks bored out of her mind. Many inappropriate comments, expletives but we were on the road 25 min later.  No worries, we have all day, and turns out we needed it.

On we go and today's guest rider was John, for about 4 miles, but we had one today.  thank you John! And we brought along #dbj.

Holy Guacamole 

what lead to the flat 

So the 5:20 bike ride  took nearly 8 hours.. because.... late start due to tire change, 10 min wait for restroom at AMPM, than many pictures at Rainbow market because we thought Holy Guacamole was the funniest thing we have ever said.   The "bad" joke  which lead to a gash and a flat in Leslie's tire. Using her newly acquired skills she had that tire off, changed with Pitstop (oozing out), $ in the tire and back on in less than 1 hour and all is not so well...not quite back on.  As she is putting it back on I say turn the bike over, it's easier. So she does and now the chain is not really part of the bike anymore and it has 2 loops in it. 10 minutes later we have the tire on and try to roll it back, not working, wheel off and somehow Les undoes the "knot" while I am looking for the nearest Uber SUV.  We are now caked in crease but determined to finish this ride.

Um enough pit stop? 

On we go and my Di2 battery dies- not a big deal as I have deal with that before, but we have 30 miles to go.  Well 10 miles later it totally dies and I am stick in 39/12 and we still have twin oaks to climb.  My cadence is either 110 or 25.  VI for the ride 1.25. Cluster Fck for sure.

Climbing up Champagne we decided to see if we could recite the Lords Prayer- turns out we could.

Accomplished:

We made it before dark.  No one was hurt,  We rode our 75 miles.  Got a killer core workout  laughing so hard. It was so bad  I had to pee in the bushes nearly on top of a beehive. And we did not have to call for a ride.  Leslie has really soft feet due to foot cream in her socks and bike shoes (seriously)

Good times... no food details today other than we both purchased unnaturally orange crackers late in the ride.

Blue Ribbon Pizza for dinner never tasted so good!

#mbw day 2

total: 116.4 
76.2 miles today

Today's guest rider was Courtney!   She was nice enough to "enjoy" our slow pace for the day.  It's about the week.  20 mile march-  reference from Jim Collins Great by Choice (highly recommended reading) 

Breakfast - discovered a new treat at Trader Joes. Whole wheat cinnamon role + almond butter!  nuuummm .   250c per roll.  this + coffee x2 with almond milk started my day.  Wait I had 18oz H20 with Boulder Salt and beet powder. 

Mobility 10 min and than...drumroll 30 min run with the dogs!  yeah.... all good there.  Nice and easy with a few walk breaks.  I feel like a baby giraffe ( you know the videos when they are trying to walk)  yes, I feel like that running.  

Piled in the car and rushed to see magic fingers Dan Selstad for ART and rolled from Leslie's 8:40.  

Fuel for the ride:
- whole wheat lavash with almond butter and honey (they look like taquito's but trust me they are not) 
- coconut bonk breaker -yuuum
- dark choc/gf/vegan peanut butter brownies. 

 3/4 cup GF all purpose flour

 1/2 teaspoon baking powder

 1/2 teaspoon salt

 1/2 cup crunchy peanut butter

 1 1/2 cups coconut sugar

 2 teaspoons vanilla extract

 3 flax eggs (3 Tablespoons water +1 Tablespoon golden flax  meal) = 1 egg

 1/4 cup dark cocoa powder

 1/2 cup 70% dark chocolate chips

 1/2 cup organic pumpkin puree

 Mix and bake 350 for 20 min 

perfect mix of foods for the day!

Post ride - Mighty Maple PB slathered the banana with PB + had some roasted seaweed, grapes and iced mocha. 

Leslie poked a little fun at the greater one and was stricken with a flat tire. Dark clouds came over... be warned.  


Today's winning topic on the ride.... how easy it is for males to get more sex.   

Day 1 #mbw

Miles ridden this week:  40.6( not so impressive day 1)

 9 hours of sleep!  needed that after a rough night Sunday to Monday.  So I was not up at 5am but was up by 6.  Today is not a big day(of riding)  and the goal is steady all week, but vigilant.  16oz of water (before) my coffee with a bit of Boulder Salt  - perfect blend of electrolytes (or so he says): Potassum 150mg, Magnesium 140 mg ,Calcium 75 mg, Sodium 496 mg, Bicarbonate 242 mg, Chloride 750 mg

First time used it i put in a teaspoon and spewed it back into the sink (read directions much) I'm going to try today on the bike with my favorite Nuun for some flavor.  I think the 2 together are a good combo. 

no judging the photo- I am not a food
blogger nor do I play one on TV

Breakfast - bowl of overnight oats.  1 container ea: blueberries, blackberries,raspberries, roughly 2 cups organic oats, 1 c vanilla almond milk, 1 cup water, 4T maple syrup, cover shake and ready to eat.  

Worked 90 min.  Mobility 16 minutes, 20 min brisk trail hike with the pups and off to ride.

Thank you Liz for joining us on day 1  :)

40.6 miles- chill ride with Leslie and Liz. 

Got home. Pulled off a 10 min work call dong couch stretch, squat stretch and hip flexor stretch.  2:30 plank- that was HARD!  + push ups/mountainclimber and tricep dips ( all for the PA plank/arm challenge we have going on)

Shower + quick food.  Last night left overs re-heated + added egg +  roasted sweet potatoes from last night- whole food, ez and good!  Back at work... 

It is so easy to roast veggies ( I buy all organic)  - they roast much better when dry - so plan a bit and wash and let them air dry (or you can use a hair dryer like I saw Leslie to one time with kale)

brussel sprouts-  washed and trimmed in a bag from TJ.  Cut in 1/2 or 1/4's if they are big

asparagus - washed and cut

mushrooms - washed and cut into small chunks

sweet potatoes- peeled washed and chopped

6 garlic cloves diced

Tossed in coconut oil ( I microwave it to liquefy)  with salt

Big roasting pan - if the veggies are not piled up the roast better.  30 min @400. mix up at 15 min.  Last 5 min I open oven to let out all steam, move to top rack and broil 5 min to crisp.  I throw roasted seeds on top for some flavor and protein.  

Left overs - throw in a pan, heat up and drop an egg on top and that was lunch.  NO picture as I was hungry :)  

 #dbj