Friday, January 30, 2015 - Welcome, guest user!


First mini-milestone reached; Looking forward to today’s ride! milestones

When I’m cutting I like to set and acknowledge certain mini-milestones along the journey. Doing this helps keep me motivated as I work towards my ultimate goal. Yesterday I reached one of those intra-cut markers, and dropped below 170 pounds! My scale weight yesterday morning was 169.4, which puts me right at a 10 pound loss since my cut started on January 5th. It feels good to be back into the 160s, and to have… [Read more]

Added Friday, January 30, 2015 by

Your questions answered: Why don’t you do online coaching? questionMarkIcon

Over the years quite a few people have asked me why I no longer do free diet & training plans for others, or why I haven’t become a professional (paid) online “coach”. The answer to that question is actually fairly involved, and today I’m going to address that subject with brutal candor. Back in late 2003 and 2004 when my initial transformation was complete and I was receiving a huge amount of media exposure, I… [Read more]

Added Thursday, January 29, 2015 by

New recipe: Tilapia with Tomato, Scallions and Garlic Tilapia with Tomato, Scallions and Garlic

Today I’ve got a light and delicious tilapia recipe for you! I’ve been tinkering with variations of what I’ve posted below for a couple months now. The “official” recipe I’m posting is my favorite of the bunch–but that’s not to suggest that its variations are not worthy! This dish is also very good using shallots instead of scallions and, for another tasty option, add a touch of fresh thyme to the tomato mixture. Play around… [Read more]

Added Wednesday, January 28, 2015 by

Heart rate issues with Garmin Edge 810 finally solved! After less than 1 mile of very easy pedaling both computers indicated that my heart rate shot up to 185 BPM.

This morning I’d like to follow up on my January 10, 2015 blog, “Garmin Firmware v3.40 issues…“. In that blog I discussed some of the problems I experienced after upgrading my cycling computer from firmware version 3.20 to version 3.40. I’m happy to report that all but one of the issues I described in that blog have not reoccurred, and the Edge 810 has performed flawlessly since the initial “settling in”. The only remaining problem… [Read more]

Added Tuesday, January 27, 2015 by

Excellent hill training ride yesterday! Hector down on the top tube as we near the bottom of one of the speedy descents.

In yesterday’s weekly progress report I spoke of a hill training ride I was going to be doing later in the morning. While I set a number of new power PRs over the past week, all of those hard power efforts were fairly short in length. Because I’ve been eating under maintenance for three weeks (and definitely feeling a little on the weak side of things), I was concerned that I might struggle in the… [Read more]

Added Monday, January 26, 2015 by

2015 cut progress report: week #3 EatSmart Precision Digital Bathroom Scale

Week #3 of my 2015 cut is complete, and it’s time for my weekly progress report. PLEASE NOTE: A few words about my methodologies and body fat percentage My body fat, tape measurements and scale weight are all performed while fasted (first thing in the morning before eating or drinking). All measurements are taken “cold” (no pump), and flexed. A 7-point or 9-point body fat caliper pinch test is the most accurate “at-home” method of… [Read more]

Added Sunday, January 25, 2015 by

Rain and wind; Good luck to my friends racing today; Sonny! Sonny playing_IMG_3784-Edit

I can handle riding in the rain, and I can handle riding in the wind–hell, some days I’ll saddle up and deal with both of those things at the same time. This morning is not going to be one of those times. We had heavy overnight rain (the storm actually woke me up twice), and as I type this there is a light rain still falling. The streets are super slick, and it’s very, very… [Read more]

Added Saturday, January 24, 2015 by

Recipes on MyFitnessPal Preparing the Ultimate Recovery Smoothie!

Unfortunately when you add a recipe to your food log on MyFitnessPal, there’s no way for someone else to click on that recipe and see what’s in it. So, for example, if I add the recipe “Chicken Ranch Salad” (which is what I ate last night for Meal #5), the only thing that shows to everyone else is the recipe name and the macro breakdown for the entire recipe. There’s no way that I am… [Read more]

Added Friday, January 23, 2015 by

The dangers of cycling; Roger Sutton involved in a serious MTB accident. Illegal pass by a huge 18-wheeler.

Yesterday I did a solo 73 kilometer/45 mile training ride. The ride went well, and was uneventful–at least up until the last 10 miles… Over those final 10 miles there were four separate incidents with motorists. I was buzzed (passed extremely closely) by an eighteen wheeler and, a short time later, by a car. Then, on a road with a bike lane, a distracted driver whizzed around me and then drifted into the bike lane,… [Read more]

Added Thursday, January 22, 2015 by

Cleat swaps made easy! This simple step makes installing new cleats a breeze.

After my little slip the other day, I decided to go ahead and swap out my . The old cleats still had a little life left in them, but they were worn enough that I believe they contributed to my fall on the slick tile. When installing cleats on a new pair of cycling shoes, the alignment takes a little trial and error to get dialed in. Once you’ve got the cleat alignment perfected you’re… [Read more]

Added Wednesday, January 21, 2015 by