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  

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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  

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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  

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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  

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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 ROAD.net

at Friday, December 05, 2008 0 comments  

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Smoother than Ben and Jerry ice cream....

at Thursday, November 27, 2008 0 comments  

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Everybody's Free..To

http://en.wikipedia.org/wiki/Everybody's_Free_(To_Wear_Sunscreen)

Ride Streamlined.

If I could offer you only one tip for the future, streamlining would be it. The aerodynamic benefits of streamlining have been proved by scientists, whereas the rest of my advice has no basis more reliable than my own meandering experience.

I will dispense this advice now.

Enjoy the power and beauty of your glutes. Oh, never mind. You will not understand the power and beauty of your glutes until they've faded. But trust me, after a 200 km ride, you'll think back to the first hill you sprinted up and recall in a way you can't grasp now how much pain lay before
you and how fabulous you really felt.

You are not as fast as you imagine.

Don't worry about a puncture. Or worry, but know that worrying is as effective as trying to convince a mtber that a roadies can be faster and more comfortable. The real troubles in your ride are apt to be things that never crossed your worried mind, like running over a bunch of nails at
4p.m. on some idle Tuesday.

Blow past one roadie every day who dares you.

Spin.

Don't be reckless with other people's ride. Don't put up with people who are reckless with yours.

Lube.

Don't wash your tires with gasoline.

Sometimes you're ahead, sometimes you're behind. The race is long and, in the end, it's only with the same fellow who kicked your butt last time.

Remember "cool bike" comments you receive. Forget the laughter. If you succeed in doing this, you should get your ears checked.

Keep riding that hill. Throw away your old bike shop bills.

Stretch.

Don't feel guilty if you don't know what kind of bike you want to build. The most interesting people I know didn't know 20 minutes before they started paying what they wanted to build. Some of the most interesting buyers still don't know.

Get plenty of grain and nut bars.

Be kind to your LBS that doesn't stock much food. You'll miss them when they're gone.

Maybe you'll race, maybe you won't. Maybe you'll win, maybe you won't. Maybe you'll do the 200km at 40, maybe you'll win the Carnival at 45 kmh.Whatever you do, don't congratulate yourself too much, or berate yourself either. You'll get beaten by Lance anyway. So will everyone else.

Enjoy your bike. Use it every way you can. Don't be afraid of it or of what other people think of it. It's the greatest instrument you'll ever own.

Train, even if you have nowhere to do it but your living room.

Read the directions, but don't follow them.

Do not read normal bicycling magazines. They will only make you feel superior.

Get some new brake pads. You never know when they'll be gone for good.

Be nice to your chainrings. They're your best link to your power and the part most likely to stick in the door of the next car to cut you off.

Understand that riders come and go, but with a precious few you should draft. Work hard to bridge the gap between you and the pack of roadies up ahead, because the older you get, the more you need people you can wheelsuck.

Travel.

Accept certain inalienable truths: Prices will rise. Shimano will be rumored to have a 11 speed. You, too, will get a 11 speed. And when you do, you'll fantasize that when you were young, parts were compatible, potholes were smaller and Campagnolo ruled the planet.

Disinfect your Camelback Bladders.

Don't expect any narrow tires to support you. Maybe you have a tubular. Maybe you'll have a thorn tube. But you never know when either one might run out of air.

Don't mess too much with your seat or by the time you've ridden 40 it will feel like 85.

Be careful whose bikes you buy, but be a pain to those that ship late.

Grabbing an old bike from the dumpster is a form of nostalgia. Dissecting it is a way of fishing the past from the disposal, welding it up, painting over the ugly parts and riding it for it's worth.

But trust me on the streamlining.

at Thursday, November 27, 2008 0 comments  

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My Bike...& I Wish

A Catholic Priest was about to leave His Mission in the jungles where he has spent years teaching the natives when he realizes that the one thing he never taught them was how to speak English,


So he takes the chief for a walk in the forest. He points to a tree and says to the chief, "This is a tree ." The chief looks at the tree and grunts, "Tree."

The Priest pleased with the response. They walk a little farther and he points to a rock and says, " This is a rock." Hearing this, the chief looks and grunts, "Rock."

The Priest really getting enthusiastic about the results when he hears a rustling in the bushes. As he peeks over the top, he sees a couple of natives in the midst of heavy sexual activity. The Priest is really flustered and quickly responds, " Riding
a bike."

The chief looks at the couple briefly, pulls out his blowgun and kills both of them!

The Priest goes ballistic and yells at the chief that he has spent years teaching the tribe how to be civilized and kind to each other, so how could he kill these people in cold blood that way?

The chief replies, "My bike. "


I wish...



A kid sees his mate on the first day back at school after Christmas.
"Did you have a good Christmas?" he said.

"Yea, you know that air rifle I wanted? I got it. How about you?"

"Well, I woke up, and there was a long box on the end of my bed. It was
an air rifle just like yours except it's a .22 with telescopic sights. And as I got out
of bed, I stood on a massive parcel containing a Hornby train set of the entire British railway system,
points, platforms, shunters, the lot. And then I was just about to open it, when I saw a Rolex watch on my bedside
table, so I put it on, got my air rifle, and opened my door. In the corridor was a brand new Olympic, carbon fibre
racing bike, weighs less than 16lbs....so I've got my watch, my rifle and my bike, and I opened the front door
to find a miniature Aston Martin DB9 cabriolet in the driveway, absolutely fantastic, 4 forward gears, 1 reverse, goes 47 MPH...

I had the best Christmas I've ever had." He ended, breathlessly.

Looking rather downcast, the other kid said "Wish I had leukemia."

at Tuesday, November 25, 2008 0 comments  

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Bike shop in Delft Neatherland








nice...but expensive... kogal miyata. cube, merida, gaints. but not one campagnolo...nor a tubular wheel..plenty of robobank jersey tho...must say they have very nice messenger bags..

at Thursday, November 20, 2008 0 comments  

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Window Thoughts...



In any endurance sports, everything you do, is for yourself - are you happy doing everything just FOR yourself?

There seem to two kinds of searchers: those who seek to make their ego something other than it is and those who understand that all such attempts are just gesticulation and play-acting.

at Wednesday, November 19, 2008 0 comments  

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