Training tips, recipes and more!

May 5, 2020

Join Team TIBCO Silicon Valley Bank in our support of Best Buddies International!

 

 

Feeling a little bit lost without your normal exercise routine in this Covid-19 era? How about having a goal on the horizon to motivate you to get fit? Join us and Silicon Valley Bank as we get ready for Best Buddies International events on September 12 (Carmel to Hearst Castle) and September 26 (Hyannis Port/Boston)! More info here.

 

In place of outdoor group training rides to help people get ready for these events, we are holding Zwift training rides Tuesdays and Thursdays at 4 pm PST and Saturday at 8 am PST. Follow "Best Buddies Challenge" on Zwift, and you will automatically get invitations to join the rides.

 

This will be our 14th year joining Silicon Valley Bank for these events. Let's make it our best year yet!

 

Best Buddies International is a nonprofit 501(c)(3) organization dedicated to establishing a global volunteer movement that creates opportunities for one-to-one friendships, integrated employment, leadership development, and inclusive living for individuals with intellectual and developmental disabilities (IDD).  

At home workout routine

 

Each week we will share with you an indoor training routine from one of our riders. Our goal is to give you ideas that require minimal equipment.

 

This week’s workout is: "Cadence Work” by Jenelle Crooks

 

 

"It's my favorite ergo session. It always feels like my legs have had a good workout afterward!"

 

- 10min warm up 

 

- 5x5 minute strength endurance low cadence efforts. Every 5 minutes, do 55-60RPM at 75 percent of max heart rate with 5 minute recovery in between. 

 

- 2x3 minutes at 105RPM - 115RPM to flush the legs out with two minutes easy between each set.

 

- 10 minute warm down

A Healthy Mindset: This is temporary


By Kendall Ryan

 
Bike racing has given me my fair share of pain: physical, mental, and emotional. Taking a corner too hot and crashing or stomping my screaming legs on the pedals for the finish line in a sprint. Continually getting second place and asking myself where I went wrong. Experiencing the highs and lows of victory and defeat. Sharing special moments with the team and sharing hard ones. The pain is there to remind me I'm still alive. The pain is temporary. 

 

 

In training several weeks ago, I crashed on my road bike going downhill and suffered some road rash and a concussion. It happened right before the Covid-19 lockdown. I was at the Olympic training center in Colorado Springs training for the Tokyo 2020 Olympics. We were to find out who was to be named to the team in a month. Pretty soon, everything stopped, including the process to the Olympics. A couple of days after my crash, the training center started closing down around me. I had to travel home in the emptiest airports I've ever seen in my life. I'm sure no one has ever seen anything like this in their life, no matter what age. I don't like to make general statements about what's going on in the world at the moment because no one experiences the same event the same way. You and I did the same bike race, but only one person wins. Bad analogy, but you get it. I don't believe this is the new normal, and I'm going to treat it just like I deal with pain. 

 

The last month has been frustrating with this concussion along with what feels like any empty racing season, but the world will slowly get back to its equilibrium. Every day I get better, and I feel more like myself. I've had to remind myself of the slow process it takes to get over a concussion, but I will get over it nonetheless. This is temporary. 

Weekly healthy recipe

Breakfast for long training days by Nina Kessler
 

What you need is:
-    2 or 3 bananas
-    Three eggs
-    150 grams oatmeal 
-    Cinnamon
-    Coco powder

 

 

Optional topping are: cottage cheese, mango, strawberries, raisins, and some sprinkles.

1.    Mash the bananas until smooth.


2.    Add three eggs and the oatmeal, start mixing until you have a smooth batter. 


3.    If you like, you can add some cinnamon and coco powder to the batter.


4.    When you finish the mixture, heat a pan on low fire. 


5.    Put two small pancakes in one pan and put on a lid, turn the pancakes when the bottom is brown, and put the lid back on. 


6.    When both sides are brown, your pancakes are finished!


7.    I always like to put some cottage cheese and fruit on them. To keep it a Dutch recipe, you can finish it off with some chocolate sprinkles!

Enjoy your meal and the ride after 😉

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