Training Summary 4.27 – 5.3 + recovery experiments

Last week was spent getting in a solid amount of volume before a planned weekend off. 

I am also working on recovering better. There have been quite a few weeks in the past couple months where I get to Thursday and Friday and am way more exhausted than I should be. 

I have been focusing on: 

  • Recovery nutrition within an hour of finishing workouts as well as fueling properly during workouts.
  • Quality sleep! I have been using GQ-6 REKUVR Night time for the past two months and swear by the stuff now! I was out for 2 weeks and did not sleep nearly as well. 
  • The use of a few different supplements. I will do a later post on these since I am still can’t vouch on the effects.  
  • Foam rolling every night and stretching post workout. I know there is mixed information on the effects of stretching but I know I personally feel better when I take the time to do it. 

Last week I felt like I recovered really well throughout the week. I was pretty tired on Thursday afternoon but not to the non-functioning degree I have been previous weeks. 

On to my training recap from last week…

Monday: 1 hour easy spin. 40 minute easy run. 

Tuesday: 4 hour mountain bike ride. 

Wednesday: 3 hour 15 minute ride. 

Thursday: 3 hour ride with big gear intervals. 

Friday: 4 hour climbing focused ride.  photo 1

Saturday: Off.

Sunday: Off.

 Instead or riding or racing this weekend I got to spend the Friday-Monday watching two of my favorite girls. It is always a wonderful change from my normal grind. They even cook for me now! 

photo 3

Sometimes a little forced rest is exactly what you need. 

 

Happy Cinco De Mayo! 

 

Healthy Regards,

Hayley


What are some of your favorite ways to recover? Any tips for me?

Are you doing anything for Cinco De Mayo? Besides some tacos at a work meeting tomorrow I don’t think anything out of the ordinary is happening over here today. 

 

 

 

 

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Almond Joy Chia Seed Pudding

When Blue Diamond approached me to try out their Almond Coconut Milk all I could think of was Almond Joy Candy Bars. 

I haven’t had one in years but I think I remember that they were the best candy bars ever. Coconut, almonds and dark chocolate? Hands down the greatest combination of good things. 

Maybe that is why I have already posted recipes for an Almond Joy Shake and Almond Joy Muffin Tops

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With Almond Coconut Milk in hand and a craving for something Almond Joy-ish the most logical option was to create Almond Joy Chia Seed Pudding

This pudding makes the perfect healthy after dinner treat. The chia seeds make it thick and the combination of chocolate, coconut and maple syrup are the perfect subtle sweetness. 

Plus it’s easy and you only need to dirty one dish.  

Almond Joy Chia Seed Pudding
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Ingredients
  1. 1 1/2 cups Almond Breeze Coconut Almond Milk
  2. 1 tbsp maple syrup (could also use honey or other sweetener to taste)
  3. 1 tbsp coconut shreds
  4. 1 tbsp cocoa powder
  5. 1 tbsp almond butter
  6. 1 tsp vanilla
  7. 1/3 cup chia seeds
Instructions
  1. Add all ingredients except the chia seeds into a blender. Blend well to combine.
  2. Pour mixture into container.
  3. Add chia seeds to mixture, cover well and shake up.
  4. Let sit in fridge for at least 4 hours (or until a thick pudding like consistency is reached)*
  5. Enjoy your healthy treat!
Notes
  1. *You may need to shake the pudding half way through as some chia seeds tend to clump.
Healthy Regards, Hayley http://www.healthyregardshayley.com/
Blend and pour 

photo 1

Add in ch-ch-ch chia!

photo 2

Shake well.

chiaseed pudding  

Let sit…

 

 

Enjoy the fruits of your labor. 

chiaseedpudding

 

Healthy Regards,

Hayley 


Have you ever had chia seed pudding? 

What would you make with Coconut Almond Milk?

 

 

 

Keep in touch with me:
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Training (and racing) Summary 4.20 – 4.26

Yes it is Tuesday night and I am just posting my recap from last week. Go with it…

Monday: 1 hour easy spin. 30 minute easy run. 

Tuesday: 3 hour 45 minute ride. 

Wednesday: 3 hour time trial efforts. 

Thursday: AM- 30 minute easy run PM- 1 hour easy spin

Friday: 1 hour 30 minute ride with drills 

Saturday: Pre-race ride 1 hour 45 minutes

Sunday: Race day! 

I headed up to Visalia this weekend for some Sunday crit racing at the Sequoia Cycling Classic. My first race was the 3/4 race. With an easier week of training I felt more rested and ready to race than I have in a while. 

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(I’m in red a few riders from the right of the photo)

My plan was to sit a few wheels back, let others work and save myself for the sprint. This is usually the opposite of what I do. I like to be in front. I think this comes from running. I am my most confident competitor when the field is behind me. Well after a few slow laps my plan quickly changed. I decided to do what feels good and headed to the front of the pack to push the pace. 

Being in the front allows me to feel like I am controlling the race. For the majority of the 40 minutes that is where I stayed.

On the last lap a rider who had been sitting back made a strong effort. Being in the front made it easy to jump on her wheel (another reason I like staying up there). I stayed on her a we got a bit of a break on he field. Going into the second to last corner I however my bike slid out from underneath me. I went right into the curb and toppled over (luckily it was into the sidewalk and not other racers!). As I was getting up I watched the whole field pass me. 

After leading the whole race and feeling strong going into that last lap I knew the win was within reach. Crashing with a minute left is not something you plan for and it took quite a bit of self-control to not kick and scream. Instead I kept my composure, headed to my car and got some positive encouragement from my coach, parents and mentor. 

Although the last minute of the race was upsetting, there were 39 really great minutes. I can’t judge my whole performance based on 2.5 percent. Yes a win or podium would have been great but there was other good that came from the race. I am not confident in my abilities to lead a 3/4 race and finish strong. Next time, no crashing. 

My second race was the Pro1/2/3 race. It was the same loop as my earlier race but this time for 60 minutes. I was tired and am still getting into my groove in these higher level races so for me it was fairly uneventful. I’ll save ya some reading and leave it at that. 


 

That’s all I have for you today! Happy almost hump day!

 

 

Healthy Regards,

Hayley

 

 

 

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My meat struggle and curry recipe

Sometimes I struggle with the idea of eating meat. Mostly because of the conditions that the animals are in before they make it to our plates. If I could catch all my own fish or get all my meat from wild sources I honestly would have no trouble eating meat. But that is not case and it is hard to decipher the marketing and truth around these products. 

That being said, I am not a vegetarian or vegan. After experimenting with both I found I had hard time feeling satisfied without any animal protein. So while I do aim for a plant filled diet I am not completely void of animal products.

This all sets the scene for me doing my best to create satisfying vegan meals.

Enter success story: this curry recipe!

I would not even consider adding meat to this dish, it is SO good and full of flavor without it. I am happily full after one serving which is a total vegan meal win in my book. 

With curry it is all about the sauce and then you can add in whatever veggies you like best. I usually do sweet potatoes and carrots. This past week however as I was perfecting the curry sauce for y’all I was out of sweet potatoes so I used butternut squash. Both versions are delicious. 

vegan curry

Butternut Squash version with black rice

Sweet Potato Curry

Sweet potato version with quinoa

 

Butternut Squash or Sweet Potato Curry
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Ingredients
  1. 1 40z jar thai red curry paste
  2. 1 can full fat coconut milk 13.5 oz
  3. 2 tsp minced garlic
  4. 1/4 c tomato paste
  5. 1 tbsp mined ginger
  6. 3 small sweet potatoes cubed OR 1 small butternut squash peeled and cubed
  7. 5-7 large carrots sliced
  8. 1 yellow onion diced
  9. Olive oil
Instructions
  1. Start by whisking the first five ingredients together in a sauce pan over medium high heat.
  2. Bring the sauce to a boil and then reduce to simmer and allow to cook stirring occasionally for at least 20 minutes.
  3. Coat a large wok pan in olive oil and heat on medium high.
  4. Once pan is warm add in veggies.
  5. Allow veggies to cook for about 20 minutes, stirring occasionally.
  6. Once the veggies start to soften add the sauce to the wok pan and stir to coat vegetables.
  7. Cover wok and allow to simmer, stirring occasionally.
  8. Cook until squash and carrots are fork tender*
Notes
  1. *I think the longer the better for cooking the curry but is ready once the veggies are tender.
  2. Serve with rice or quinoa
Healthy Regards, Hayley http://www.healthyregardshayley.com/

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I use this curry paste and to make life easier I love this ginger instead of buying ginger root. 

 

Enjoy!

Healthy Regards,

Hayley

 


Lets chat!…

What are some of your favorite meatless meals?

Have you ever considered cutting animal products from your diet or have you tried it before?

 

 

Keep in touch with me:
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