"Men often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn't have it in the beginning" - Mahatma Gandhi

Thursday, December 18, 2008

Energy Bars

Something that every athlete and person wants for a snack...Energy Bars! But, they are so expensive if you like eating them often, and it's hard to find one that has exactly what you want in it or what you can eat. so here it is, just like I promised:

1/2 cup (125 ml) Natural Peanut Butter
3/4 cup (180 ml) honey
1/4 cup (60 ml) carob powder/light cocoa
1/2 cup (125 ml) raw sesame seeds
1/2 cup (125 ml) raw sunflower seeds (I subbed in flax seeds instead)
1/4 cup (60 ml) unsweetened flake coconut
tbl rice flour
1 egg

Mix honey and peanut butter in a bowl over heat (so that it gets nice and runny). Mix in carob/cocoa powder. Add rest of ingredients. Press into a baking pan (however deep you want the bar to be) and refridgerate. IF you put flour and egg into the mixture, bake for 15 mins at 350 degrees. If not, then make sure you freeze the bars or at least refridgerate...they get gupy once they warm up.

Enjoy!

Friday, December 12, 2008

MacHavok Creative

I can't say enough about Gordon McAruthur (the man behind it all) and his methods of putting together some sweet looking marketing packages. He is currently helping me put together a sponsorship package proposal that I can hand around. It isn't done yet, but I've seen his other work, and it looks AWESOME! Check it out at www.machavok.com.

Trying to get back into some sort of training that feels good again. Swim today felt harder than it should have been but still better than what I've been feeling like the last week or so. I'm glad I got a treadmill...right now I think we are at 10cm of snow, and it 's to get down to -25 degrees this weekend!! It's too cold to even get close to being warmed up. Sooooo stoked to go to Victoria in a few weeks. I am ready to be done work and just training full time. Still need to find a place to live...it's way harder than I thought.

Meanwhile, I am trying to plan out the year with running races, triathlons, and some TT races too. Want to get a lot of racing time in, since that is what training is for! Also working on racing on some new wheels for next year. Hopefully I will be riding reynolds 66mm carbon clinchers and a disc (for the P3). Look them up at http://www.reynoldscycling.com/index.php?p_resource=items_wheels&p_itc_pk=2&p_op=rim_depth . Reynolds have an awesome assurance program (RAP) also (insurance for your wheels!!). Thanks to Brian at Podium Imports, Penticton BC, for helping me out.

Next time I have a recipe...

Kamal

Friday, December 5, 2008

First Blog!

So this is my first ever experience blogging. I hope that through blogging I can teach things I have learned the good way or the hard way in training and in life. I have taken a lot of useful information from other bloggers so this is my chance to give back!

Currently, I am working F/T, 5 or 6 days a week, and trying to put in some serious time training before heading to Victoria in January. Trying to do all this in Cranbrook is proving difficult in the winter with the cold -15 degree weather and small 25m pool. Nevertheless, the best thing I have taken out of this experience so far is time management and managing nutrition throughout the day in order to make workouts count. My biggest limiter by far is running, so I bought myself a treadmill a month ago to avoid the cold air and icy roads. So far it is good, but the feeling of running on a road is so much better. The focus for the beginning of next year is to race some 8-10km events and track progress. Swimming is tough...there are no solid groups in town to train with so I have been getting workouts from Janice (an awesome person and coach) at the UBC Thunderbirds, and working through those. I find myself putting in 20-25kms per week in the pool which is great. I was only swimming 1.5-2km in the past, so next year my base will be much stronger.

I want to post my goals for next year. This way I have something to try and live up to!

Swimming: this year I swam 20-22mins open water with the training that I did. I figure that I should be able to swim 19mins or faster by the middle of next year if training goes as well as it is right now. Speed work is crucial. I will be swimming with Neil Harvey at the Tyee Masters in Victoria so I think he will put me through my paces.

Cycling: there are definitely people that are naturally powerful and distribute their power efficiently and evenly between pedal strokes. I have to get stronger and create better muscular endurance over the next few months. The hardest thing for me is a very slight incline...I don't know why but physically and mentally it just wears me down!!

Running: Well this is the thorn in my side...put simply, I need to get faster. By faster I mean a faster cadence at a lower HR, or being able to sustain a high HR for a period of time. This will be my biggest focus for the coming year. I tried to run hard before having a base to build on this summer and created a stress fracture, or very close, in my right foot...NOT FUN!

So there we have it!

Just one more thing....I got a new Blackburn Trakstand Ultra from Speed Theory in Vancouver (awesome shop: great, friendly people and lots of fun toys!)...so it's a pretty good trainer as it doesn't require a block under the front wheel - the rear legs adjust up or down. So, I set it up on my linoleum floor in my gym and started to cycle. Well, it was pretty tough and I found it hard to get out the smallest ring and biggest cog for the entire spin...I figured I must be really outta shape or something! So I went to check it out that night and found that the rear tyre was on the ground the entire time and had burned a groove right through the lino and onto the cement slab!! I need a new tyre now, haha.

Cheers,
Kamal