Sunday Wrap-Up

Its been a kinda crazy week between training, working, a sprint triathlon (more on that to come), my oldest daughter breaking her nose and ending up with a concussion, the start of the girls’ softball season and a great 10 mile run today.

Here is what that kind of week looks like!!

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Friday in Pics

It has been a busy week around here and with a sprint triathlon this weekend and my stepsons in town, it’s not likely slowing down!! Here is a glimpse of the week! Lots of family time between training.

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Monday Motivation

After a weekend of being sickly, super happy to be feeling better this morning! A sweaty bike ride to start the week out right! 🙂

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Here is a little Monday Motivation!

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Bike Fit!

What an amazing experience I had getting a professional bike fit Saturday! I wish that I would have done this sooner!

I went to B&L Bicycle in Pullman. The Level 2 Fitting is pressure mapping, range of motion and strength testing, as well as the actual fit. It was really interesting to see all the data and work out the kinks while I was there!

Brice, the owner, starts with a full interview, getting your measurements, your bikes pre-fit measurements, and your history/injuries. Then he does a series of tests to check out your strength, flexibility and range of motion. The test bike is then set to your bikes starting point, you hop on and start pedaling. As Brice does motion capture (video) of you from four different angles, to see all sides, he also does pressure mapping. Pressure mapping shows where the pressure is in your body. Brice then made adjustments to the test bike, to get better power output and less pressure. At each change, you start again, pedaling comfortably and then pedaling all out, then adjusting again. When you reach your ideal output and least amount of pressure, you hop off the test bike and Brice moves those changes over to your actual bike. Amazing!!! The evaluation is of 8 categories and 65+ individual measurements! The fit took just over 5 hours total!!! You have a follow-up after 30 days to make sure that you are still happy with the fit as your body gets used to the changes. And all Fits & Analysis have 120 day guarantee. Shortly after the test, Brice emails you all of your results. While the cost may seems steep, it is soooo worth the data you get back, the comfort of your bike after the fit and the attentiveness that you receive throughout the test.

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Such an amazing experience!

Whatcha Cookin’ Wednesday: Keto Fat Bombs

Eating clean sometimes leaves me feeling hungry for something that tastes sweet or like a treat. Here is that middle ground for me!
KETO-2
Ingredients
  • 1/4c Coconut Oil
  • 1 oz. Cream Cheese
  • a splash Torani Sugar Free Vanilla Syrup
  • 1 t Cocoa Powder
  • 2 oz Dark Chocolate – the darker the better
  • 8 Drops EZ-Sweetz
  • 1/4c Almond Butter
Instructions
  1. Combine all ingredients and microwave for 30 seconds
  2. Stir the ingredients, chocolate won’t likely be melted yet, so microwave again and stir again, repeating until smoothly melted
  3. Pour in silicone mold, evenly across each mold
  4. Place in freezer until hardened
  5. When hard push them out of the mold
  6. Store in the fridge
  7. Enjoy!!!!

Snake River Canyon Half Marathon

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I always love the Snake River Canyon Half Marathon, and although the weather is always a total toss-up, I still love it. This year, was a bad weather year, it snowed, it rained, it hailed, it was windy as hell and with less than a mile left it was even sunny. I was in good company, as Amber raced it too!

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Packet Pickup: As with all of the small local races, there is never a line or hassle at the packet pickup, you can usually do it race morning, and it’s almost never a big deal.

Pre-Race: Coach Kreitz suggested that I try a banana pancake. I can honestly say that this idea was not something that I was super excited about. But it was delicious, it held me through the race, and it didn’t upset my stomach.

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Nutrition: Pre-race pancake prior to heading out. On the way, some Nuun, BCAAs, Beta Alanine and pre workout. At the race, a Honey Stinger waffle. And half way, a Honey Stinger gel.

Gear: My Asics Gel Noosa Tri’s, my Velocity Sportswear tee and sweatshirt, my Zensah calf sleeves, random seamless running capris, and SmartWool socks. I always bring all my stuff to races in my Ogio 8.0 Bag.

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Volunteers/Fluids/Spectators/Entertainment/Post Race: Always great volunteers and extremely well staffed water stations. And the swag at this race always rocks!

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The Actual Race: This race is flat, pretty and super fun. Started out slow, took my time and felt comfortable. At the half way point, as directed by Coach Kreitz, started picking up some speed. Never felt uncomfortable, which was nice!

All the extra pics: