Chrissie Wellington's Muppet Muesli

Ironman world champion Chrissie Wellington, nick-named Muppet because, “I am sometimes lacking in common sense,” she says, swears by this satisfying blend of whole grains, healthy fats and protein from nuts and yogurt for breakfast every morning. If you prefer a little dried fruit, try substituting Raisin Bran for Grape-Nuts.

1 cup uncooked oats (not instant)
½ cup Grape-Nuts
¼ cup shredded coconut
1 huge handful of unsalted nuts (preferably Brazil nuts, cashews, peanuts, pistachios and almonds)
several tablespoons of sunflower and pumpkin seeds Sugar (too much to please my dentist)
plain yogurt to taste

Mix the top five ingredients together in a big bowl. Top with enough sugar and yogurt to tempt your taste buds. One bowl provides enough get-up-and-go fuel for one active triathlete.

at Monday, December 29, 2008 0 comments  

Do you Ride to my Beat

thumping tune i 'd listen at 80%

@ 70% a technical bunny hoppin ride...

at Monday, December 29, 2008 0 comments  

Continuous Improvement

You dont lower your goals so that your ability can reach it.

You improve your ability so you reach your goals.

Compartmentalize. Make sure everything that you need to attend to before, during and immediately after the race is taken care of. family friends , relationships , work , bills , etc etc.

Manage your worries effectively. Committing to your race plan is the best way to do this. Now is not the time to make any major changes.

Focus on process not outcome goals.
"Outcome goals have their place, but the closer an athlete gets to a big event, the more outcome thoughts can create stress, anxiety, and distractions." Task goals, also known as process goals -- how to win -- are the best object of your attention during the last days before a big event.

Practice staying in "The Present." From here on in it's all about "The Now." Time to practice staying out of the past and not getting lost in the future. There are many techniques to do this, from focusing on your breathing, to setting the timer on your watch or cell phone to beep every so often to remind you to refocus on The Present (just in case you drifted off!). Remember, this is all about practice. No one (well maybe the Dali Lama) does this perfectly. So now is the time to get used to being present.

"Simplify. Simplify. Simplify." By the time you leave for your big event it's too late to to make any major changes in your life -- and probably too late to make many minor ones. So why stress out over something you can't control? Time to start cutting out anything that might be a distraction and keep it simple and focus on one thing at a time -- no multitasking.
While multi-tasking may feel like the right thing to do in today's complicated world, it is a recipe for mediocrity."

at Tuesday, December 16, 2008 0 comments  

Too much training

Training has become too much when you tell your guest on your sister's wedding to stay "hydrated"

at Monday, December 08, 2008 0 comments  

The Top 10 Ways to tell a difference between Power Bar from a Dog Turd

I look at powerbar when i rip it off it , reminds me of my dog's turd. let's compare.

Power Bars cost 8 rm . Dog turds are free.
Power Bars have shiny wrappers. Dog turds don't.
A fly will eat a dog turd. I've never seen a fly eat a Power Bar.
Dog turds get slippery when wet.
Power Bars come in 5 delicious flavors. Dog turds only come in 1.
Power Bars hold their shape in a jersey pocket much better than dog turds.
You won't find a Power Bar sitting on the ground in the park.
Dog turds are made of naturally occurring substances.
Dog turds are biodegradeable.
You don't get a dog turd in the December issue of

at Friday, December 05, 2008 0 comments