A day of fuelling

I biked 62.5 km (39 miles) this afternoon! New distance record! :D

My fuelling started good and early with a new breakfast cookie at 5am.


I tried to go for a vanilla almond flavour.

  • 2/3 scoop vanilla whey powder
  • 1/2 cup rolled oats
  • 1 tbsp almond butter
  • 1 tbsp sliced almonds
  • 1 tbsp slivered almonds
  • couple splashes unsweetened vanilla almond milk

All mixed up and put in the fridge overnight. It needed a little cinnamon and perhaps a splash of vanilla extract, otherwise verrry good! I’ll be adding a recipe page for it once I get it perfect :)

I purposely packed a snack that would take me a while to munch on at my desk. Strawberry yogurt, grapes, blueberries and strawberries.

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It was fun to eat :) And took me longer than five seconds to get down…

“Lunch” (at 10am) was like the opposite of egg white pillows.


Flat whole eggs? I boiled them last night. I also put a little whipped butter on the english muffin. Butter is your friend :)

I am a fruit fiend!


I totally think my sweet tooth attacks through eating fruit. If I didn’t pay attention, I could easily eat around 8 servings of fruit a day. Crazy!

Had another snack when I got home, hummus on wasa crackers.


Someone took a bite!!! Oh wait, that was me ;)

And a frozen deep chocolate vitamuffin with a slather of PB.


I already need to get a new box. This is turning into an expensive habit…

I didn’t head out for my ride right away. I like to decompress a little after work, so I hung around, watched swimming and read the Julie/Julia Project blog. Not sure when I’ll get the chance to see the movie (my small-city theatre sucks, big time), but I’m really enjoying the blog in the meantime!

Eventually, I got geared up and had some more snackies.


And made some snacks for the bike ride.


5 dates with a smear of PB. I’ve been putting them in a plastic bag and attaching it under my bike computer. Stays put and easily accessed while in motion.

Whooo-eee, it was a windy one out today!! I don’t mind a constant head wind so much, but it was really gusty in some parts. It kind of scares me because the wind pushes me around. I’m always nervous I’m going to get blown into traffic or on the gravel shoulder (gravel = not fun on a road bike).

In all I biked 62.5 km (39 miles) in 2:49 minutes. To be honest, I don’t care how long it took me or how fast I was going. That’s a long time to be in the saddle!

I actually got off halfway to pee at a gas station. I just didn’t think I could comfortably bike another 30k with a full bladder! So I took a few minutes after to eat my dates outside, and of course, take a couple pictures :)

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I like to bike around the Lincoln/Oromocto area on the outskirts of town. No traffic lights!! This is the Nevers Road for those of you who know the area. It’s my favourite stretch on my route. Mostly flat and fast with a couple hills for a little challenge.

Even though I was on my bike for almost three hours, it didn’t feel like that long! Although, I was definitely glad to be home when I got there. Refuelled with a smoothie.

Okay, I know last time I said it was the best combo for the Vega stuff yet, but this time seriously was the best so far!

  • 1 box pure coconut water
  • 2 scoops Vega smoothie infusion
  • handful frozen papaya chunks
  • 1/3 frozen banana
  • couple ice cubes
  • two scoops plain yogurt
  • two drops almond extract

The almond extract is what made it. I usually don’t add it to a lot of things because it’s so over-powering. But it was magnificent with the coconut water!

Oh yes, and there was a “refreshing” popsicle…


Another hot and sunny day out! Good thing I stocked up on some SPF 60 before today!


So that’s how I fuelled for my long bike day :) I like doing my long rides on Sundays because I eat more food, being up so early. I do not like being in a calorie deficit when I’m exercising. I find it really draining both during and after the activity. Part of the reason why, even if I work out first thing in the morning, I still cram back some calorie dense PB. I burned around 1130 calories, and consumed over that before going out there. So I didn’t feel like I was going to die at any point. I didn’t even have to use the granny gear to get over the last steep hill at the very end! :D

Now it’s time for me to get out of my dirty cycling clothes (except my bike shorts – those come off first, bacteria builds in there!) and get started on dinner. I’m going to attempt spring rolls with my Asian grocery finds. Be back in the a.m. friends!

Hope you had a stellar weekend!

Question: What’s your favourite way to fuel? (and yes, fuelling for long trips to the grocery store counts. Those can be gruelling!)

Posted on August 2, 2009, in Health, Workouts and tagged , , , , , , . Bookmark the permalink. 9 Comments.

  1. Awesome ride – you are really building your distance muscles. Bet your quads are starting to really show well now! All those squats and deadlifts with NROLW help with biking I think.

    Power to the thighs!! :D

    I never thought of coconut water in a smoothie…. hmmm…. ideas there.

    My favorite fuel will probably always be a bagel. I love the carb hit from them for long rides (and runs). I prefer them afterwards. On weekends where I really fuel prior to heavy activity days – it’s oat bran or oatmeal with protein and banana. I have found that to be the best.

  2. NICE JOB on the new record! rock star! oh i am loving the new combo for the cookie. perhaps some almond extract would be good too? i need to boil up some eggs. i love them so much and forget how convenient they are. haha, ok so you just mentioned almond extract in your shake! random. love the biking photo and i am glad you wear a helmet :) cant wait to see the spring rolls! oh and i love eating bananas and PB like that. it is so cute and fun. fave way to fuel is with carbs~haha.. carbaholic over here! although i know better.. protein is a necessity too!

  3. Wow, what a great workout! you look SO professional with your gear, lol.
    I love to fuel up on nuts, and mega bowls of loaded oatmeal, and of course just abt any form of carbs, except rice :-)

  4. Congrats on the long ride! That’s awesome. My fuel depends on my workouts. If I’m going first thing and doing my bootcamp class, it’s nada (any food would slosh around!). But I like to have toast or a bagel if I know I’ll have time to digest. If I feel like I need an energy boost but don’t have much time, I’ll take a swig of POM or orange juice (got that tip from Jillian Michaels!)

  5. 62.5 km! Rock on! My favorite way to fuel is with nut butters. I either add a spoonful to my oats or yogurt OR I just smear it on fruit slices in in dates. Yum!

  6. rediscoveringlauren

    wow, congrats on the new record :) thats so awesome!!
    that breakfast cookie looks so yummy! would you say it would have the same consistency if i made it without the protein powder ( i dont own any…)??
    i love the idea of dates as a mid-excersise fuel snack!
    enjoy the rest of your weekend!

    • thegreatbalancingact

      Hey Lauren! For my cookies, the protein powder is what acts as the “binder.” When a add the almond milk, it dissolves into this pasty substance that hardens in the fridge overnight. I know there are bloggers out there that don’t use it, but I think you may have to eat it with a fork if you don’t :)

  7. 39 miles?! Woo hoo! Wow, you are rockstar! That is so awesome.
    I would love to refuel after a 1130kcal deficit! PB is such a sensible choice.

  8. Man I wish I had your cardio skills! I’d be fueling with carbs left and right! lol.

    For some reason whenever I get to the gym I always have to pee!! It’s soo annoying. I never know if I should hold it or not haha!

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