March, 2013 | The Cycle Project

Archive for March, 2013


Flat Abs Pasta Salad


Here’s a pasta salad recipe that you can indulge in while still getting flat abs! The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast.


Servings: 4
Here’s what you need:

  • 3 organic zucchini
  • 1/2 cup organic cherry tomatoes, quartered
  • 2 Tablespoons olive oil
  • 1 clove garlic, crushed
  • juice from 1/2 a lemon
  • 1 teaspoon dried basil
  • dash of salt and pepper
  1. Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
  2. Place the noodles in a medium bowl, add the quartered cherry tomatoes.
  3. In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
  4. Chill for at least 20 minutes in the fridge.
  5. *Optional, garnish with drops of balsamic vinegar glaze before serving.

Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein




3 Flat Ab Tips

  1. Drink LOTS of water. Hydrate, hydrate, hydrate.
  2. Don’t skip your workouts, regardless of how busy you are. Make it a priority.  Schedule your workouts the same way you do every other important activity…and then do them when they are planned.
  3. Buy that brand new bathing suit or outfit in the size you plan on beaing.  Then hang it up where you’ll see it everyday. Talk about motivating!


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4 Tips To Increase Running Mileage Safely



Open any running book and flip to the chapter on mileage. You’ll inevitably find that the 10 Percent Rule is recommended for runners who want to run more.

The 10 Percent Rule states that you should only increase your weekly mileage (or volume) in increments of 10 percent. So if you are running 30 miles this week, you should only run 3 more miles next week.

There are smarter ways to increase your volume.

Unfortunately, the 10 Percent Rule is too general and doesn’t apply to many training situations. It brings up a lot of questions:

  • Are you being too conservative with your mileage?
  • Are you being too aggressive?
  • Where are you in your training cycle?
  • Does your training program have the right ancillary exercise to help you prevent injury?

Four Smarter Mileage Rules

1) If you’re a beginner, forget the 10 Percent Rule.

As someone learning how to start running, your main priority is to run consistently and allow your body to get used to running. Two or three days of running 1 to 4 miles works well depending on your fitness level. Don’t increase your mileage every week; instead, keep it consistent for two to three weeks to allow your body to adjust. When you’re comfortable, then you can run more.

If you run three days per week for 2 miles, 3 miles, and 3 miles and you’re ready for more mileage, you can add another day of running.

Simply add another 2 miler to your schedule. Even though this is a 25 percent increase, it’s entirely safe provided you were comfortable with your previous volume. Stick with your new running schedule of 10 miles for another two to three weeks, and then consider an additional jump.

2) Determine your mileage sweet spot.

Runners with more experience will find that they have a mileage sweet spot. This particular volume will be comfortable for you but running more will be a challenge. You may find yourself overly tired, prone to injury, or running poorly in workouts.

Let’s take a hypothetical runner who finds 25 miles per week easy. We’ll call her Meaghan. She can jump up to this volume quickly and get in fairly good shape.

But to reach big goals in longer races, like qualifying for Boston, Meaghan may need to run 35 or 40 miles every week. This is where she may run into (pun intended) problems. The injury potential beyond her mileage sweet spot of 25 per week is much higher.

To help Meaghan stay healthy, more conservative mileage increases of only 5 percent are more appropriate. She should also maintain her volume for several weeks instead of running more every week.

3) When you’re coming back from a brief break in training, skip the 10 Percent Rule.

Let’s talk about Meaghan again. If she takes a week off from running, she is not starting from scratch. She can easily start running 15 to 20 miles per week and quickly increase to her sweet spot of 25 miles.

If your break from training is longer than two weeks, you may want to be more cautious with increasing your mileage. Start at a conservative level and increase your mileage by 10 to 15 percent every two to three weeks.

4) Be more conservative when you’re in unchartered territory.

When you start running more than you have ever run before, you’re in a potential danger zone. Your body has never run so many miles and a long adjustment period is probably necessary. At least two to three weeks of the same mileage might be necessary before running higher volume.


Mileage Isn’t Everything

Ultimately, your mileage takes a backseat to the consistency of your training.  Running an extra 5 or 10 miles next week isn’t meaningful unless it’s done for months. Instead of always trying to do more, try to run consistently. Be patient and gradually increase your volume over months and years (not days and weeks).

There’s no magic number that will make you accomplish your running goals. Focus on consistency, not making stupid mistakes, and only moving up your mileage when you’re ready and comfortable. You may find yourself increasing your volume more or less than 10 percent, but in the end, always listen to your body.


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12 Easy Steps For Beach Ready Abs

Spring has arrived, bringing with it the promise of warm weather to come.

You know what happens when the weather warms up?

People put on bathing suits.

Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:

Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.

Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!

Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.

Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.

Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It’s actually quite simple.

High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Get a minimum of 25 grams a day with these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.
Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.

Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Aim to eat .6-.8 grams of protein per pound of body wieght from these good sources of protein: chicken breast, turkey, lean red meat, egg whites, ocean caught fish, tofu, beans(also high in fiber).

Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals.  Holding the weight of your body strengthens your grip as well shoulders and upper abs, while raising your leg (or knees to start) rips the lower abs.  1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

Step Eight: Stop Eating Refined Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings. Challenge yourself to eat less than 10 grams of refined sugar a day (MAKE SURE TO CHECK THOSE LABELS)

Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.

Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

Step Ten: Pass On The Starchy Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates – the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

Step Twelve: Hydrate. One of the easiest and cheapest things you can ingest to help you become/stay fit and healthy is water.  Staying properly hydrated (half your body weight in ounces every day) reduces cravings, reduces the amount you eat at feedings and helps make sure your muscles perform optimally during all your calorie burning workouts.

Figure out your system to track water (I like a gallon jug that is filled every morning and has to be empty by bedtime) and make sure you stay properly hydrated every day!



You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it.

Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.




Easy Baked Meatballs


These meatballs are packed with protein and veggies, making it the perfect snack, breakfast, lunch or dinner. Make a quick batch on the weekend, and then enjoy throughout your week.


Makes: 24 Meatballs
Here’s what you need…

  • 2 lbs ground pork
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground fennel
  • 1/4 teaspoon ground sage
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • dash of pepper
  • 2 teaspoons coconut oil
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 2 celery stalks, finely chopped
  • 2 carrots, finely chopped
  • 1/4 cup pecans, finely chopped
  • 1/4 cup fresh parsley, finely chopped
  1. Preheat oven to 425 degrees F.
  2. In a medium bowl combine the ground pork with all of the spices. Don’t be afraid to get your hands dirty!
  3. Place a skillet over medium heat and warm the coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
  4. Add the vegetable mixture into the ground pork and combine well. Use your hands to form golf ball sized meatballs.
  5. Place the meatballs in an oven-safe baking dish. Bake for 30 minutes, or until cooked all the way through.

Nutritional Analysis: 77 calories, 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 8g protein




2 Swim Practices To Build Speed

Swim Start


Triathletes need the ability to settle into a steady pace and swim a long distance during a race. The goal of these two sets is to take that steady pace and make it faster!

Before launching into the workouts, you need to know the two biggest mistakes that can be made in these workouts. The first error is not going fast when it’s time to go fast. You must have a noticeable difference between your steady pace and your fast pace.

The second error is reducing the amount of recovery between swims on the first workout. Triathletes often feel that the least amount of rest during a set, the better. Not this time. You need the recovery so you can go fast.


Swim Set #1


  • 200 swim
  • 100 your choice of drills
  • 400 pull with or without paddles

Main Set

Depending on your fitness, swim speed and training time available, do three to five repeats of the set below. Before beginning, select a swim interval that is your current steady pace time, plus 40 seconds. For example, if your current steady pace is 1:40 per 100, the swim interval will be 2:20. That means leaving the wall every two minutes and twenty seconds. Actual rest time will vary depending on swim speed.

  • 4 x 100 with a full minute of rest between rounds:
    • #1 – Swim 75 at your current steady pace, then 25 FAST!
    • #2 – Swim 50 at your current steady pace, then 50 FAST!
    • #3 – Swim 25 at your current steady pace, then 75 FAST!
    • #4 – Swim 100 FAST!

Cool Down

  • Finish up with 300 pull, with or without paddles, and 100 very easy
  • Total distance = 2300 to 3100

Note: Workout adapted from Anaerobic Endurance workout #7 “Workouts in a Binder for Triathletes.”

Swim Set #2


  • 400 swim, 200 kick, 200 swim
  • Repeat the next round once or twice. Recover 10 to 15 seconds between swims.
  • 4 x 25
    • #1 – 12.5 easy, 12.5 fast
    • #2 – 12.5 fast, 12.5 easy
    • #3 – 25 easy
    • #4 – 25 fast

Main Set

Before beginning the main set, select a swim interval that is your current steady 200 pace time, plus 20 seconds. Notice that the swims are longer than in the first workout and the rest is shorter.

Your “fast” won’t be quite as fast for this workout as it was for the first one. That’s okay. Just be sure there is a noticeable difference in speed. For example, if current steady pace is 3:20 per 200, swim interval is 3:40. That means leaving the wall every three minutes and forty seconds.

Actual rest time will vary depending on the swim speed of each 200.

  • 7 x 200
    • #1 – Swim 50 fast, 150 easy (be careful not to go too easy or you won’t make the swim interval)
    • #2 – Swim 100 fast, 100 easy
    • #3 – Swim 150 fast, 50 easy
    • #4 – Swim 200 fast
    • #5 – Swim 150 fast, 50 easy
    • #6 – Swim 100 fast, 100 easy
    • #7 – Swim 50 fast, 150 easy

Take 1 full minute of rest and go right into 100s. Select a swim interval on this one that is 15 seconds over your steady pace. For example, if your current steady pace is 1:40 per 100, your swim interval will be 1:55.

  • 7 x 100
    • #1 – Swim 25 fast, 75 easy
    • #2 – Swim 50 fast, 50 easy
    • #3 – Swim 75 fast, 25 easy
    • #4 – Swim 100 fast
    • #5 – Swim 75 fast, 25 easy
    • #6 – Swim 50 fast, 50 easy
    • #7 – Swim 25 fast, 75 easy

Depending on your goals and fitness level, repeat a second round of the 100s.

Cool Down

  • Swim 200 very easy
  • Total distance 3200 to 4000

Note: Thanks to swim coach Doug Garcia for the main set.

Be sure to go into these swim sets relatively fresh. If you are wiped out from previous runs, bike rides or life chores it is best to just do an easy swim and come back to these workouts later when you can go faster.


13 Tips For Your Best Body

You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 13 simple tips into habits and watch as your body transforms.

1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein COMPLEX carbs and healthy fats, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.
If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Put it in your schedule just like any other important meeting or work and Just do it.

4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. Although its a great idea if you can…You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.  If you can shop and prep on one day, that makes the rest of the week easier to stay on track and have healthy food waiting.

5) Cut Back Gluten.
Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.  Set some serious goals and then do whatever it takes to reach them.

7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the full fat dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.
Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.  Go to your pantry now, and put it all in the trash.  No reaso to wait “until its gone”!

11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink at least half your body weight in water throughout your day and limit caffeinated beverages to once daily.

12) Forget Artificial Sweeteners.
Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.



Caramel Apple Upside Down Cake


Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy.


Servings: 20
Here’s what you need:

Caramel Topping:

  • 1/4 cup coconut oil, melted
  • 1/4 cup coconut crystals
  • 1/2 teaspoon ground cinnamon
  • 2 organic apples, thinly sliced and chopped

Apple Cake:

  • 1/3 cup coconut flour
  • 1/3 cup blanched almond flour
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking powder
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 5 organic eggs
  • 2 teaspoons vanilla extract
  • 1/4 cup pure maple syrup, grade B
  • 1/4 cup organic, full fat coconut milk
  • 2 Tablespoons coconut oil, melted
  1. Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
  2. Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
  3. In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
  4. In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
  5. Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
  6. Carefully spread the cake batter over the apples and caramel in the pan.
  7. Bake for 35 minutes. Remove from oven and cool for 15 minutes.
  8. Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and then flipping it over.
  9. Slice, serve and enjoy!

Nutritional Analysis: One serving equals: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein




This Is Not a Story About Last Place

 By: Jason Gay



Taylor Phinney’s solo ride during the Tirreno-Adriatico on Monday.

This is a story about a guy who finished last. Which is technically true. You can look up the results of the race, and you’ll see his name, right there, lonely at the bottom. Taylor Phinney. USA. Finishing time of six hours, twenty-two minutes, fifty-four seconds. One hundred-and-ninth place. Last.

But this story is better than that.

First, about Taylor Phinney. Remember that name. You might already know it. Bike racer from Boulder, Colo., 22 years old. The son of two cycling legends, Davis Phinney and Connie Carpenter. A big dude on the bike, at 6 feet 5 inches, 180 pounds, Taylor Phinney is one of the most promising young cyclists in the world. He’s already been to the Olympics twice. Won a stage of the prestigious Giro d’Italia last year. He is expected to have many great days in the sport.

Monday didn’t begin like one of those days. Phinney was competing in Italy’s Tirreno-Adriatico stage race, and this penultimate stage was a doozy. Up and down, down and up, 209 kilometers of punishment, including a 27% climb so comically steep that some riders got off their bikes and pushed them uphill. Many riders quit. Later the race organizer would admit that the stage was too difficult, even for elite pros.

Phinney didn’t expect to win this stage. He just wanted to hang around, because the next day brought a time trial against the clock, and Phinney had a chance for a good result in that event. But the day soon unraveled. His legs weren’t feeling great, and then his bike busted its chain. He had to get a replacement and chase his way back to the pack.

“I just was dangling,” Phinney said on the phone, from his home in Tuscany. “We kept going over these really difficult climbs. I’d get back to the group and I would get dropped. I’d get back again, then get dropped.”

Bike racing is a sport that fetishizes suffering. Anyone who’s done it talks almost mystically about painful days on the bike, about the serenity achieved by pedaling through the agony. But even the best can only take so much. Soon Phinney found himself in a small group of 30 or so riders who had fallen off the main field, with about 130 kilometers, or 80 miles, left. The riders in the group began talking. Phinney said it became clear that nobody wanted to finish. Drop out now, get out of the cold. This is no shame. It happens all the time. Fight another day.

But Phinney wanted to fight now. He had to complete the race under the time limit to do the time trial Tuesday. “If I wanted to finish the race, I was going to have to do it by myself,” he said.

So that’s what he did. As the rest of the group abandoned the race, Phinney put his head down and pedaled. He was suddenly alone. The weather was miserable. It began to rain. And Phinney kept thinking of one thing.

“I would just think of my dad,” he said.

Davis Phinney has lived with Parkinson’s disease for more than half of Taylor Phinney’s life. One of the great American racers of all time, a Tour de France stage winner and Olympian, Davis’s day is often met by frustrating physical challenges. Tasks that were once simple take so much longer. Ordinary life requires patience.

That’s what kept his son pedaling in the cold Italian rain.

“I knew that if my dad could be in my shoes for one day—if all he had to do was struggle on a bike for six hours, but be healthy and fully functional—he would be me on that day in a heartbeat,” Taylor Phinney said. “Every time I wanted to quit, every time I wanted to cry, I just thought about that.”

He had so many miles to ride. “It’s kind of embarrassing,” he said. “The race has gone by, and people aren’t really expecting one rider slogging along by himself.” Fans on the side of the road offered to push him up hills. But Phinney remembered a story his Dad had told him about one of his old Tour de France teams, making a pact to decline pushes.

Taylor would do the same. No pushes.

“He never lost his motivation,” said Fabio Baldato, an assistant director for Phinney’s team, BMC Racing, who was driving a car behind Phinney the entire route. “It was unbelievable.”

“He wanted so badly to finish the race,” said Phinney’s teammate, Thor Hushovd, a former world champion.

Hours later, Phinney crossed the line, exhausted. He finished almost 15 minutes after the second-to-last rider, thirty-seven minutes behind the winner. He didn’t make the time cut for the day, which meant he couldn’t compete in Tuesday’s time trial. It was a bummer, but Phinney was too zonked to be devastated. During his post-race massage, he cried like crazy. On Twitter, Phinney wrote about riding for his Dad and called it “probably the most trying day I’ve had on a bike.” When Phinney’s saga was reported on the website Velonews, cycling fans went crazy. These have been bleak times for the sport, ripped apart by doping scandals. Phinney’s solo effort—and his emotions post-race—had stirred something soulful. “Emotion is powerful and undeniably human,” Phinney’s mother, Connie Carpenter, said in an email from Italy.

Back home in Colorado, Davis Phinney was marveling at the whole story. You can still find Davis on his bike, usually on the fancy carbon-fiber city commuter he got from his son. Cycling remains a sanctuary—”easier than walking, in a sense,” he said. But the daily routine remains full of hassles. Davis Phinney keeps a sense of humor about it, jokingly referring to himself as “Turtleboy.” He began a foundation to give people living with Parkinson’s tools for living well—for achieving little victories.

Davis Phinney said he didn’t learn about Taylor’s ride until after it was over. Friends told him how inspired they were by his son. When he heard that Taylor had been thinking about him the whole time, he was floored.

“I have almost no words for how amazing it makes me feel,” Davis Phinney said. He wrote in an email to his son:

You make me so happy and beyond proud—and that is better than any medicine and can defeat any disease.

The results are wrong. This is not a story about a guy who finished last. Taylor Phinney won that race.

By: Jason Gay 
Original Source



Wholesome Cravings – Avoid Trigger Foods

When you feel a trigger food calling your name, turn to these wholesome snacks and avoid a fitness relapse.

  • Organic, fresh fruit: It’s sweet and won’t ruin your diet like packaged candy.
  • Whole, roasted nuts: Sprinkle some sea salt on a handful of nuts and you won’t even want that bag of chips anymore.
  • Wholesome, home baked goods: When a piece of fruit just isn’t going to cure your cake craving, then make a wholesome, gluten and cane sugar free cake at home. The Caramel Apple Upside Down Cake below contains wholesome fat from coconut oil and almonds that will keep you satiated for hours.


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