Perfect Day for a long ride

Tuesday, May 22, 2007

Perfect Day for a long ride

So what makes a perfect day for a long ride? Good weather is a must, this past Saturday was pretty good, starting out a bit on the chilly side but warming up quickly into the lower 80s by mid day. A few Tri buds and I decided to put in some serious miles doing 120 miles on a moderate to hilly course. After about 6 hours in the saddle you certainly know you got a good workout. Wearing my GPS Garmin 305 gave me some nice stats for the route such as distance, average speed, elevation but more importantly showed I was working almost all day in the right zones for good IM training. The bulk of the ride I spent in zones 1 and 2 with probably 70 minutes of moderate to hard work in zone 4. It really does not get much better than that for a training ride. Many times riding with my roadie friends, the ride turns into a hammer fest and I am forced to simply let them ride away if I want to train correctly. It was nice to ride with other people training for CDA IM that were interested in keeping a steady and smooth tempo ride, not pushing too hard, thus not going anaerobic; gradually building speed down the hills, again keeping heart rate within check. Flats is where you can just tuck down on your bars and ride a steady or upper steady pace. Do one of those a week for a while and you will be bike ready for IM!

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Favorite Food

Been working on my pasta dishes, got a few you may want to try. Before we get started though let me just say that a good pasta is just not the same without some good bread. I have made my own, but have yet to master that, so just make sure to get some good fresh bread from the Bakery before getting started and no butter please just good olive oil and pepper, feel free to add some fresh garlic if you are like me. OK two simple ones: First use whatever pasta you prefer, I personally like the mniture penne. Get that boiling and start with some skinless boneless chicken, cut in to strips or diced, add some small shrimp. Sautee all of this in a skillet with olive oil, garlic and basil. I like to throw in some scallions as well. When the pasta is ready add this to the skillet and mix in some pinot gridio to taste. It is that simple - oh yea for a little extra flavor break up some spinache leaves into the noodles as well. This adds a nice color as well as flavor. #2 Pretty much a similar dish only let's try a veggie one instead and maybe some red sauce. Same pasta, cut up some squash, both zuccini and yellow squash, again sautee in olive oil, basil and garlic. Mix in some red sauce, either buy something you like via a jar in the store or make your own via paste, water and spices like basil and oregano. Both of these are easy, you make a lot at once and have it for a later meal. However the best thing about it is: There is no recipe just try stuff - look stuff like Oregano, Basil, Garlic, Olive Oil, Squash, Spinache, dried red peppers, Scallions, shrimp etc. etc. just go together in almost any form when it comes to pasta. So just start cooking and throw in what sounds good. I swear mine is better than the stuff you pay $12 for at the resteraunt!

Cody's Tri Blog - This Ain't Rocket Science!

Tuesday, May 22, 2007