No bike, I'll run then

Running to supplement cycling, while I'm doing family Xmas duties, I've been doing a morning run, in the rain. Concentrating on good aerobic workouts in short amount of time(40mins). Doing hill intervals. I feel like I've done a good club run on the bike when I return, except running is high impact and using your leg muscles in a different way to cycling. As you're running your muscles are lengthening (eccentric contraction) and opposite is true of cycling (centric contraction). Left me walking down the stairs like a crab. But I'm hoping the aerobic workout will be of benefit as well as burning Xmas calories.

Flap Jacks

Flap jacks definitely belong in that list along with coffee, bananas, merino wool, post ride cola – that cyclists love. and over the last few weeks i have been experimenting with my own recipes, to cut back on all the butter and sugar you get in shop bought ones, and to add more things like nuts, for recovery versions, more oats and banana for pre ride ones. recent highlights evolve inclusions of gram masala (an attempt to make more savory, after hours of sipping regular gels and electrolytes I crave something less sweet, although curry flavor at 6 in the morning wasn't the greatest idea – so with that in mind, a new batch of what i am calling the breakfast versions which include 2 espresso shots in the mix. The mix is made with ripe bananas (which is naturally sweeter, ie less sugar) mashed up which binds things so you dont have to use butter or oil. let me know if you like a recipe, and i'll attempt to write it down.