Posts Tagged ‘training’

My morning breakfast can have a big impact on the days workouts. Oatmeal is my go to but I eat it out of function rather than enjoyment. However, I’ve put together a custom oatmeal waffle recipe that’s pretty tasty. It even  uses coconut oil rather than butter. Warning, these aren’t light fluffy waffles however they are full of fuel.


1 1/2 cups all-purpose flour or whole wheat flour

1 cup quick-cooking rolled oats

1 tablespoon baking powder

1 teaspoon cinnamon

1/4 teaspoon salt

2 eggs – slightly beaten

1 1/2 cups milk

1/3 Cup melted coconut oil

2 tablespoons brown sugar

1 teaspoon vanilla extract

Step 1. In a large mixing bowl  sift in flour, baking powder, cinnamon and salt.

Step 2. Stir in oatmeal,  make sure all the dry ingredients are mixed well and set the bowl aside.

Step 3. In a smaller bowl mix eggs, milk, coconut oil, vanilla and brown sugar until all ingredients are thoroughly mixed.

Step 4. Now add the liquids to the flour mixture and mix until the mixture is smooth and the waffle batter is done.

Step 5. Cook some waffles!

Step 6. Eat some waffles!

Google search here for the nutritional benefits of coconut oil.


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Riding indoors on the bike trainer is a necessary evil in many parts of the world. Anyone who has spent time on an indoor trainer knows just how boring (and most of the time painful) it can be. I’ve tried everything to pass the time, TV shows, DVD’s, books, books on tape and maybe the worst of them all…Spinervals…I really detest Coach Troy and his stopwatch.

Luckily I stumbled across The Sufferfest, these videos combine a kick-ass workout, great race footage, new music and some and some unexpected surprises. Every time I hit the play button I know I’m in for a bike workout that will make my teeth hurt while still being entertained. The latest Sufferfest video “The Hunted” promised to have some longer slightly less intense intervals. Training for triathlons rather than road racing I was looking forward to The Hunted.

I’ll admit it, my first go at The Hunted was a failure. I setup my bike outside on the patio on a day the was 14 degrees, the combination of the cold and going out too hard led to blowing up at about the 30 minute mark.

Last week I jumped on the bike determined to conquer The Hunted. I was able to make it through all 60 minutes sticking to the perceived efforts and outlined cadences (other than the five minutes 110+ cadence at the 40 minute mark). While this workout does focus on longer intervals it finishes up with with a tempo/sprint combination that just about made me vomit (thanks David).

Bottom line…all the Sufferfest videos are great, they have impressive production value and an even better price point $10.99 USD.

(For the record I’ve paid full price for all The Sufferfest videos in my collection, there has been no compensation for this review)

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