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

3 Tips & Training Plan for a Century Ride

Posted by on 24 March at 4:22 pm

Do you want to ride a 100 mile event this summer?

It’s that time of year where there is a hint of spring in the air and the possibilities of fun in the summer sun open before us.

Leadville Staging east

Leadville 100 Mt. Bike Race Staging

So if you are planning on riding a big event, fundraiser, or tour this summer (OR EVEN THE SKI TO SEA RACE in Bellingham at the end of May), now is the time to start your training.

If you’ve ever been on an extended ride you’ll know that one of the first complaints will come from your hind end.  It takes some time to build up the, ahem, “tolerance”  (and a good pair of cycling shorts goes a long way).

Here are 4 tips that will help you meet your goal ride and feel good about it.

1)  Get a Good Bike Fit

You’ll want to be as comfortable on your bike as you can be when you ride mile after mile.  If your knees or back or shoulders or wrists bug you on short rides, it only gets amplified on long rides.  If you haven’t ever had your bike adjusted for you, it is well worth the time and money to have this done.  Some bicycle shops will do this for free or charge a fee depending on how in depth they will go.

Locally, I suggest you see Thierry at Fairhaven Bike & Ski for a professional bike fit (call to make an appointment).  Or, for a more brief version, I can do a quick bike fit for you at the Bellingham Tennis Club & Fairhaven Fitness (also call for an appointment).

2) 4 to 6 Days per week:  Mix Short and Long Days

For us working folks, getting in long rides mid-week can be a challenge.  So here is what I suggest:  use your mid week shorter rides for interval training, improving your pedaling mechanics, and expanding your aerobic base.  You can even do this on a trainer indoors.  That will guarantee you’ll get the focus you need.

The Power to Pedal 6 video series is designed specifically to help you with this.  Check it out ==>www.powertopedal.com  (6 videos for just $59 – plus some cool bonuses.)

About a month before your event, you can mix in higher intensity aerobic/anaerobic threshold work.

3) Give Yourself 3 – 4 Months

You don’t want to just “survive” a century ride, you want to feel good.  To do this you need to be able to build your training volume over a few months to work up toward 100 miles.

Here is a general 15 week plan for mileage based on training 4 – 5 days per week.  You’ll see that I added in an actual century during your training.  What??  Why!!  To give you confidence.  That way when the big day comes, you KNOW you’ll be able to do it.  I would not suggest riding 100 miles the weekend before your event, but a few weeks out will give you time to taper, then enjoy the exciting day.

If you don’t have the full 15 weeks for your training plan, then stop at week 12 which is the 100 mile training ride – that will be your century.

Week Long Day Total Miles












































Century Ride!


Happy Riding!

Coach Robin


7 Tips for Bike Comfort

Posted by on 18 March at 5:08 pm

I often get asked about how to be more comfortable on a bike.

Yes… it does take a little time to get your hiney used to the saddle.

BUT how you set up your bike and HOW your sit on your saddle will make a world of difference.

Check out this video with 7 tips for bike comfort:


Now that you are comfortable on your bike…

You can try out my FREE 30 Minute “Smart Start” video.  Get instant access by entering your email in the box at the top of the right hand column  ===>