Podium Training Endurance Cakes

We're big fans of fueling and recovering via plant-based nutrition, and utilizing whole foods whenever possible is even better.

For long rides - whether you’re on the road or on your trainer - we've developed our own version of a savory rice cake. The texture is a little softer than your traditional energy bar, so it's easy to chew and swallow. It's full of good whole grains, quality protein, and with the addition of quality micronutrients (Omega-3, Omega-6, and amino acids), this could be your new go-to endurance bar. It also makes a great recovery snack.

It’s a riff on the ever-popular rice cakes recipe. But it’s vegan, and all whole foods.

Podium Training Endurance Cakes

• 2 cups cooked sweet brown rice

• 8 oz tempeh bacon

• ½ cup walnuts

• 1 tablespoon ground chia seeds

• 3 tablespoons water

• 2 tablespoons liquid aminos

• 2-3 tablespoons maple syrup

Directions:

Cook the rice via your favorite method.

1. Place the cooked rice in a bowl.

2. In a food processor mix the tempeh bacon and walnuts. Just a quick, course, chop - we want a little texture here. Transfer to bowl with the rice

3. Wisk the ground flax seeds and water together. Pour into the rice mixture

4. Add in the liquid aminos and maple syrup. Mix the ingredients together.

5. Transfer the rice mixture to an 8 x 8 inch square pan, press out to about 1 ½ inches thick.

6. Cover and place in refrigerator to cool. Once set, cut into bars and wrap individually. 

Improving Your Off-Season Plan

I’ve spoken about this topic before. Well, actually I talk about it every year. This is such an important time - The off-season - and it is often overlooked and undervalued. You can't train hard twelve months out of the year. You risk overtraining, burnout, and not getting the full recovery you need both mentally and physically. After a long season of training and racing, this time of year (depending on your long term periodization and racing plan) is critical to ensure that you set the foundation for another good season.

This isn’t to say that you should take two months off. Take too much time off and you risk losing your base fitness, and thus starting your pre-season back at square one.

Two to three weeks of downtime is ideal - but no more than that. Two or three weeks allows you to rest and reenergize yourself without losing your base aerobic fitness. You should follow this period of time with a couple of weeks of unstructured training provided by your coach. What does that mean? For my athletes it means having some programming on the calendar, but you get in training when it’s convenient. A training prescription is provided, but it’s easier workouts designed to get the body moving again, with reasonable volume and intensity.

After this period, you can now look ahead and begin your pre-season training refreshed, energized, and ready for more intensive training. 

Please note that the off-season does not mean there’s no training focus during this time. You might have some goals for volume and perhaps some goals in regards to getting in some additional swimming or cycling sessions. But it’s all pretty low-key. Additionally, have meetings with your coach. Talk about what went right, or wrong, last season, and what you’re both going to do to remediate limiters moving forward. You should be discussing your upcoming season races and goals.  Based on this collaborative discussion, your coach can then look at what the upcoming season looks like and begin creating the high level plan that is required for success.

This is a great time to lay the physical groundwork for next season.  At the gym, work on strengthening muscle groups that support the prime movers. Look to add strength where needed to facilitate injury prevention when training intensity picks up.

Most importantly you should be taking advantage of this time to work on any deficiencies that you and your coach identify. Were you lacking a little power on the bike? Need to find efficiency in the swim? This is the time focus on remediating these limiters before the season is in full swing.

Training and Nutrition

As individuals are now deep into base-building phases, moving on to race-specific training, or in some cases are already beginning their racing season, nutrition is a topic that shouldn't be overlooked in regards to successful triathlon training. Not just race-day nutrition, but your overall nutritional plan.

I'm talking about properly fueling your body to train, recover, and race.  Triathlon training is not a diet. In order to perform at your highest possible level, and reduce the risk of injury, proper nutrition is key.

I hear far too many athletes talk about losing weight, cutting carbs and calories, in an attempt to get to their "race weight". Spoiler alert: I used to be one of them. My worst race of my career was when I weighed the least.  My best race? About 7-8 pounds heavier than what I thought I needed to be. Ah, what a little education can do.

Chances are, as a triathlete (or swimmer, or cyclist) you need more calories than you think each day. A balanced and well thought-out diet includes proteins, fats, and carbohydrates. Yes, fats and carbs - don't be afraid of eating healthy fats and good quality whole grain carbohydrates. The percentages of each macro-nutrient will of course change throughout the year as you progress from off-season, to pre-season, and through your race season, but you need all of these macro-nutrients to ensure that you're maximizing the impact of your training and staying healthy.

My education as a triathlon coach, as well as my education in sports and performance nutrition, has really opened my eyes to what a proper pre-season, race-season, and off-season, diet can and should look like. Incorporating a well balanced, whole-food based, nutritionally sound diet during your training is critical. You'll train and recover better, and you'll race better as well.

Questions? I'm happy to help. Jump down to the comments and ask away.