Nutrition-Fluffy Organic Pancakes

NOTICE: RECIPE EDIT 3/21/2010
NOTICE: RECIPE EDIT 3/21/2010 (I do not usually measure my recipies so I measured out MY typical pancake breakfast)

Makes 1-2 servings
This is my favorite breakfast. Here is my recipe with a gluten free option. I use bee honey or agave nectar or both as pancake syrup. Do not use conventional pancake syrup. It is made with HFCS. Maple syrup is a good substitute. I do not add sugar in the recipe as we pour syrup on top of them.

Beat 2 eggs in a bowl...
with a pinch of salt and dash of milk or almond milk if you do not do lactose. You will use some of this egg wash for the pancake mix and pan cook the remainder. 

Organic strawberries....
Slice 4-6 strawberries.  Strawberries are one of the few fruits that are highly recommended to consume organically. They have the highest levels of pesticides and I eat them almost everyday, so organic is the way to go.

I do not measure ingredients when I bake so I had to try and measure out my recipe.

1 tbs of oats (optional)
pinch of salt
*mix dry ingredients in bowl, then add:
 2 tbs of egg wash
1 tbs of mild flavor olive oil
1/4 cup of organic milk or almond mik 
1/2 cup of water
mix in bowl. Batter should be thick but pour smoothly into your pan. Add a touch of flour or water to achieve the right consistency.

Heat and grease pan with organic coconut oil (no butter) to cook pancakes.

Coconut oil has many beneficial properties including raising good cholesterol and reducing bad. (yes i will post the sci study docs)

Fry remaining egg wash in coconut oil and enjoy!


Racing-Cherry Pie Criterium 2010


Went to Cherry Pie today. Didn't race but I filmed a couple of the races. I will post the video on deltavelo.com by Wednesday. 
 
It was cool to hangout with our sponsor Keith Williams of Williams Cycling.  Watched teammates race but Yahoo Cycling team got themselves in a good break and won the race.
 
The womens race was won by Brooke Miller with help from her Tibco team. Not their usual aggressive tactics but victorious none the less.

Racing-TBF's Chanoko Mtb. Duathlon Series (race 1 of 3)

Woke up and it was pouring rain. Not good. I'm Sick. Not good. It's early. Etc. Etc. Looked at the doppler radar and it looked like it would clear by race start so I got my butt out of bed and did my first race of the season. It was short (2mi run-13mi mtn bike-2mi run) but man it  was hard. I was still a little sick but decided to do it because it wasn't too cold or wet out. I finished 4th overall but it feels good to get that first race under the belt.  Kyle Stock, who is a former Delta Velo member, won and was very fast today.  He has been doing some XTERRA events the last couple of years and said he will be doing alot more this year.

Its always fun to see everyone. Glad to see fellow Stocktonian Paul and friends racing in their first multisport event.

Training-LT Testing

Went to UC Davis Sports medicine for two lactate acid profile tests, (no not that kind of lactate..geez people) one on the bike and one on the treadmill. They offer other tests as well like general fitness evaluations, consultation, bike fitting, physical therapy and much more.

They determined my heart rate and power threshold which my coach will use to design my workouts. Two separate tests are better than one because your max heart rate differs from running then from riding. They gradually increase the resistance/intensity and took a lactate reading from your blood. This requires a prick in your ear. (get your minds out of the gutter people...or not. what do I care.)


My coach Jamie Whitmore is also expanding her coaching company and will be launching a new website. If you are interested in any of UC Davis' sports programs visit their website for more info and to schedule an appointment: http://www.ucdmc.ucdavis.edu/sportsmedicine/