Recipe for my favorite post-ride drink

Posted by on 10 April at 12:46 am

Well no, it’s not a bottle opener and a beer.  At least not my immediate post ride drink. =-)bike beer

First of all, why do you care about a post-exercise recovery drink?

After you exercise, you have about  a 30 minute window where your body is more receptive to refueling….that is replacing your glycogen stores in your muscles.

Why do you care about this?
  Because if you do it, you’ll feel better tomorrow.  You’ll not only feel better, but you’ll exercise better.  And have more energy.

Your body primarily uses either stored fat (adipose tissue) or stored carbohydrates (glycogen) as fuel for your muscles and all the activities you do.  Since the ability to store glycogen is limited (you only store in your muscles and liver), you want to pack it in when you have the chance.

If you are one of those people who likes to go hard, you need to help your body do this the best you can.  By being smart about your nutrition, you can help your body to recover more quickly and be ready to go again.

So, what do you do?
  Experts say that your best chance to restock your glycogen stores is within 30- 60 minutes of your exercise.  And you’ll want a 4 to 1 ratio of carbohydrates to protein.

Here is my favorite post-ride smoothie – it’s a 4 to 1 carb to protein ratio, so it’s just what we want- but keep in mind that it packs about 500 calories and so it is best after a couple hour ride.

Robin’s Chocolate-Banana-Peanut Butter Smoothie

In your blender:
1 Banana (I like to use a frozen banana)
2 TB Peanut Butter
1 Scoop Hammer Protein Powder (vanilla or plain)
12 oz. CHOCOLATE Almond Milk

Delicious and satisfying!
If you used a fresh banana, throw in some ice cubes to give it that milk-shakey consistency.

On a personal note, I really like the Hammer Nutrition products.  Especially the protein powder – it doesn’t ever leave me with that protein powder after taste or after burps (that’s groreferral-discount hammer logoss).  They use real ingredients in their products – not a bunch of unpronounceable gunk.

And, since I have connections with them, if you want to check it out, you get 15% off your first order!
Show me Hammer Nutrition

Stop the Yo-Yo: Define your Base

Posted by on 27 January at 6:26 pm
Have you had troubles with Yo-Yo weight loss/gain?  In and out of shape?

Last summer, about 2 months after a friend ran a marathon (let’s call her Susan), Susan told me about her struggles with Yo-Yo weight.  She said she does really great when she is training for an event or in some sort of challenge, but when that ends, she falls apart.  After the marathon, she regained her hard-fought lost pounds, lost most of her fitness, and felt terrible.  oprah yoyo weight loss

Ah yes, a familiar story…the Yo-Yo.

You do something for a limited amount of time and have fantastic results…only to see it melt away just a short time later.

This is because you have no Lifestyle Base.

This whole idea of a “Lifestyle Base” was news to Susan.

Here is what I mean.

I explained to Susan that she needed to establish her own Lifestyle Base standard– a place that she would always return to after training for a special event (or making modifications to diet for weight loss).

This isn’t  just something to do for a short term, but it needs to BE your lifestyle for ever more (this is a good thing!) .  You never go below this base.

The Lifestyle Base Standard is the secret to how fit and healthy people stay fit and healthy.   My Lifestyle Base

And then when a special event comes up, you modify your training to step up your fitness for the event.  But when the event is over, you don’t just go back to the couch, you return to your base.  Thus ends the Yo-Yo.

So what do I mean about a Lifestyle Base?

For me, my Lifestyle Base includes many lifestyle elements that I’ve built up over many years…here are just a few elements from my Lifestyle Base:

  • Strength Training: minimum 2 days per week
  • Cardio Training: minimum 3 days per week
  • Sleep:  minimum 7 hours per night
  • Alcohol:  None Monday – Thursday (special event: see my 30 day challenge)
  • Nutrition: Always eat breakfast
  • Fast Food: Never (lean choices from Subway or Quiznos are OK)

My list is actually much longer than this, but I didn’t want to scare you.

Now this doesn’t mean I am strictly regimented, I do have occasions where, due to special circumstances, I vary from my base.
But I always return to it!

Here is a 28 day plan to creating your own Base Standard.

  1. Write down how you currently feel- tired, no energy, achy, overweight…. Maybe your own yo-yo experience.
  2. Identify the healthy habits you currently have (this is already part of your base)
  3. Strength Training ______ days per week (start with a minimum 2 – and after doing this successfully for 3 weeks, you can add in cardio training or another day of strength training)
  4. Cardio Training ______ days per week
  5. Nutrition:  Name 4 habits to change.  Start with making one change in week 1,  keep that change and in week 2, add another healthy habit.  No matter what, drink more water.
  6. Sleep:  Go to bed and wake up at the same time every day.  Plan for 8 hours of sleep!  Sleep is vastly underrated – it is the time your body repairs and regenerates and gives you more zest for life.
  7. At the end of your 28 days,  write down how you now feel.  This will help you stay encouraged to continue making healthy changes!

To help you with this, I have a one-page worksheet for you to complete and post somewhere you’ll see it every day.

==> FREE Download My Lifestyle Base worksheet here <==

Once you incorporate your base as a part of your life, you’ll start to feel more stable and less like you are on a rollercoaster of health and fitness.

Committed to your Good Health,

Robin Robertson
CEM (Chief Executive Mole)  Cycle Moles Indoor Training for Outdoor Adventure
Creator of PowertoPedal


My (and Your) 30 Day Challenge

Posted by on 20 January at 3:56 pm

If you had 30 days to change anything about yourself, what would it be?

I just returned from a meeting with 50 other fitness professionals and we talked
about how important it is to keep improving yourself.

Make it new, keep it fresh, try new things.
This is true not only for relationships with others, but in your relationship with yourself.

Thus arose the idea of the 30 day challenge – for personal and professional growth.
It’s a short amount of time – but enough time to really see some change.

And now, being January and a new year, makes it feel like we all have a fresh start.
So I decided it was time for my own 30 day challenge.

My Challenge: No Alcohol for 30 alcohol allowed

Why this challenge?

Over the holidays, we had much merry making.  We hosted friends and both sides of the family throughout the season.
I spent lots of time in the kitchen, baking up my famous batches of cookies and big meals for family.  I love doing all of that.

Hmm, but along with it came probably a few more glasses of wine than I’m used to and then my usual 1 or 2 glasses was turning in to 3….maybe 4.
Add that to a couple of injuries I’m nursing (with wine) and I feel like I reached a point of excess.

I want to have a “cleaner” start for the year plus all those excesses over the holidays added a little to my middle that I’d like to see go away.   So I figure eliminating alcohol will reduce my caloric intake over the month by at least 3500 calories (maybe even double that!) and I will not replace those drinks with anything but 0 calorie options.  That means I’ll take off 1-2 lbs. just by eliminating alcoholic drinks.

So, for 30 days not one drop of wine, or beer, or tequila for that matter, shall pass my lips.  (Did you know that a 6oz margarita has about 300 calories?  Yikes!)

I made this challenge to myself on January 12th, so it’s already been a week.

How’s my Challenge going?

I’ve realized that when I have glass of wine or a beer (or whatever), it is a signal to me that my big responsibilities for the day are over and now I get to have some fun.  The biggest challenge of my challenge is to find a different signal …I haven’t quite figured that out yet, but I’ll let you know how it goes.

Well, mid-week was no problem and actually, I normally use “college rules” of no drinking Monday – Thursday anyway.  Sidenote: Some people think I’m from Mars when I say this because apparently they followed a much different rule when they went to college.

On Friday we went to a party where I dutifully filled my wine glass with water.  It actually helped that I spent my time with a pregnant woman who was also drinking water.  But navigating the party with just water was easier than I thought.

On Saturday we invited a friend over for a glass of wine before we went to hear the Whatcom Wind Ensemble (who are VERY good by the way).  So, I instead had a glass of soda water with a twist of lime.  Because, really, it is about the conversation and sharing time together, not about the wine.

On Sunday – this was the tough one – the Seahawks playoff game was on and we ate homemade pizza while watching the game.  Ohhh, how a beer would have been good.  But nope, this time a glass of diet tonic water with a twist of lime.  Again, that was easier than I thought.

So I am off to a steady start.  It feels good. I will keep you posted in the comments section below so you keep tabs on my progress.

Now, what about your challenge?

It is just 30 days.  At the end of the 30 you can see how you feel and how you want to modify your life on a more permanent basis based on the change.

For 30 days, every day, you could

  • Exercise every day
  • Eliminate fried food or fast food from your diet
  • Drink water instead of pop
  • Daily do 100 sit ups or push ups or burpees (of course you can break this into smaller groups throughout your day)
  • Give one compliment to a stranger
  • Write a letter to a friend or loved one
  • Keep a food journal (this has been shown to be the #1 way to lose weight by just becoming aware of what you are eating)
  • Reduce coffee consumption to one cup in the morning (or eliminate it all together)
  • Write a “to do” list every day, prioritize it, and do the most important thing first.
  • Ride your bike!  (Well, I had to put that in now, didn’t I?

I hereby issue to you the 30 Day Challenge!
Just pick out one thing that you think would move you a bit closer to your goals.
It doesn’t have to be a giant thing, just one thing that will make a difference in your life or the life of others.

Share your challenge with me!  Post your challenge in the comments section below.

Making it public is one step closer to getting the support you need to see it through.
Let’s do this together!


~Robin Robertson
CEM (Chief Executive Mole)
creator of Power to Pedal