Thursday, March 3, 2011


Who's down with FTP//yeah you know me!//Who's down with FTP//Every last homie!...Naughty by Nature...anyone? Anyone???

Ok, cheesy 90's hiphop reference aside, I had a great FTP interval session today. With the sunny skies beeming and the cool crisp air outside, I headed into the "dungeon"-my new makeshift workout room/old bedroom (I've been sleeping in my guest bedroom recently)-and hopped on the trainer. As much as I've HATED any indoor training since I got involved with riding bikes, running, and swimming, I see so much value to be had in doing this particular session inside. Because it's so important to me to increase my FTP, this session has big time priority and I will make every effort to make sure it's done to the letter. It'll pay off when I'm tearing people's legs off this race season:). Being able to focus at the task at hand and not worry about cars, lights, wind, or changes in the road (see: hills) really allows me to cut the fat from this session and simply do the work.

I love the simplicity of this workout. Basically, ride hard for a period of time, rest a bit, then repeat. I can't say I always look forward to it, but with each time I do it I get stronger and stronger, makng holding my watts easier and easier. Sure it's usually difficult in the beginning, but by the middle of the first interval I usually settle in and make a home in the bit of suffering that goes along with it. Even when it gets hard you know in the back of your mind that you do have that little extra, and that, at least for me, gets me through it.

And then there's the recovery shake! I've been playing with different combos of "homemade" shakes lately, and have been going with 16oz of O.J. mixed with a scoop of vanilla whey protein, and 10 grams of glutamine. Creamsicle...MMMMM! Today though, I went with 2 cups of 1% milk, half a cup of instant oats, a tblspoon of peanut butter, 1/3 scoop of whey protein (just what was at the bottom of the bag), 2 tblspoons of cocoa powder, and my 10 grams of glutamine. This was the BEST one I've made in a while! More cals than the O.J. mixture, and smoother than just chocolate milk. I'll have to remember this one for sure after my longer rides this weekend.

Tomorrow I'm planning on doing a bit more mountain biking. I'm meant to do a long mtb ride Saturday, but the weather's most likely going to be more favorable tomorrow. I've got some time to fit it in, so likely I'll do it then. Not that I'm a wimp about the weather or anything, but after dealing with all the cold and crappy conditions that this winter brought, it's nice to spoil myself and get out to warmer, sunnier skies. I think I've earned it!


  1. I don't know how you do OJ in recovery drinks. Too acidic for my tummy! Sounds tasty though.

    My favorite recovery drink:
    1 scoop chocolate Recoverite
    1 cup vanilla soy milk
    6 oz. coconut water


    PS: That song is on my iPod. I am the queen of 90's cheese.

  2. Awesome! Love 90's music!:)

    Yeah, the OJ is my fav recovery drink. I CRAVE it after long rides and it helps with my cramping for some reason...

    Love the drink recipe. The Recoverite is a little too expensive for my taste though. I find I can get all the same stuff (and sometimes more) for less if I use stuff like milk and seperate supplements. That's just my penny pinching ass though:)