twisted by design...

I am in the middle of another tough week. As you can see above I took a little spill on my ride yesterday morning. Nothing like hitting the ground, getting covered with dirt first thing in the morning. I swear all the guys I work with probably think I am in some kind of Fight Club. It seems like I always have some kind of visible scrapes, bruises, and cuts on my arms and legs. The crash wasn't a bad one. I wasn't really paying attention and my front tire washed out. I went down on my left side and just got some minor scraps on my elbow, hip, and shin. Nothing a little neosporin won't fix.

I am really stoked about my training schedule right now. I did alot of experimenting over the past couple of months to see how my body would respond with different schedules and playing around with rest and recovery time. My plan right now is pretty dialed in and defintely has adequate recovery workouts and rest time. My body is responding to the intensity very well and I have felt strong on the hard days and defintely pretty wiped out once the mellower days roll around.

MTB hill repeats yesterday morning (as you can see the ride started at 5:52am):


Wednesday night dinner. Fish sandwich (alaskan cod fillet sauteed in olive oil and old bay, whole grain bread, lite swiss cheese, spinach, tomatoes, onions):


Trevor rides for Matisse & Jack's and has hooked me with some samples. They make killer bars that you bake at home. You just add some unsweetened applesauce & yogurt, and then throw them in the oven for 30 minutes. They are killer, especially with coffee in the morning before a workout.

baked bars: Protein, good fats, whole grains = high-quality calories

nutrition info (per bar): 180 cals, 4.5g fat, 24g carbs, 10g protein.