Food For Thought

After receiving many questions about what, when, and how to eat I thought it would be appropriate to share a favorite smoothie recipe of mine. This smoothie (and anything remotely similar) makes for a great breakfast, lunch, or even dinner depending upon how pressed for time one may be. This simple smoothie will take about 10mins to make from prep to cleanup and moves even faster once you develop a rhythm for it. Loaded with nutrients and fiber it is a something that we all should try once.

Brett's Simple Smoothie:

- 1/2 cup Orange Juice (Lots of Pulp)

- 1/2 cup Fat Free Milk (Stonyfield)

- 1/2 scoop EAS chocolate whey protein powder

- 1 Tablespoon Pysllium Husk (for added fiber)

- 1 Tablespoon of Flaxseed meal

- 1 Tablespoon of Organic peanut butter

- 1 Whole banana

- 1/2 cup frozen mix berries (Stop & Shop for value; feel free to use fresh if you can)

- 1/2 cup nonfat Greek yogurt

- 3-4 ice cubes

Blend until liquefied.

Totals:

493 calories, 14 grams of fat, 34 grams of Protein, and 17 grams of Dietary Fiber

*Remember that foods/meals high in fiber help to reduce the absorption of calories. It is recommended that you consume 14 grams of dietary fiber per 1000 calories consumed. In this one smootie you'll consume 60% of your daily fiber requirements based on a 2,000kcal/day diet.

Sharing the Roads

We were recently forwarded the below article from a local Westport resident. We would like to believe that our community of TARGETRAINING cyclists help share the roads in a safe and responsible manner.

We all have a role in keeping our local thoroughfares safe and efficient for all modes of transportation, but what struck us by this article was the note about a "child" on a bike cycling through town.

How many of you let your kids ride through town? Not many! Why is that?  It is simple -- there is tremendous car congestion and parents and children see this and are rightly concerned for their children's safety.  Safety is a common sense concern and the dangers of being hit by a car are unfortunately very real. Even an extremely polite person who obeys all safety regulations is at risk; yes, cars outweigh bicycles by 100 to 1 on average so the person at risk is the cyclist.  Since everyone in Westport is either a a father, a mother, a sister, a brother, a child, this risk and its consequences is an issue that ripples quickly through the community.

I grew up in Fairfield County and 20 years ago I rode my bike 10-30 miles a day going to camp, work, friends houses, etc., but most parents I talk to now won't let their 15 year old out of their driveway for fear that they will get hit by a car. It is a real shame to lose the sense of adventure and freedom at such a young age only to be replaced by a car when they get their license and become 3x more likely to get into a car accident.

Eneas

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Elitist cyclists'

Published: Saturday, August 28, 2010

For the third time in less than a week, I have witnessed several cyclists blow thru stop signs and red lights as if they didn't exist. Last Saturday I happened to mention to this "Lance Armstrong wannabe" that the red light which I stopped at also applies to him.

He proceeded to flip me his middle finger as he peddled down Main Street in his bright yellow uniform, caring little about the rules of the road. Obviously, I must've been interrupting his ride and quest to make his "miles" for the day or his training to be in the next "Michelob ultra light beer" commercial. Mr. Entitlement was on his way!

I have lived in Westport most of my life. Over the past few years I have never seen such blatant disregard for motorists and the rules of the road as I've seen by some of these elitist cyclists. Don't these egotistical weekend pseudo-jocks realize that a car coming thru the intersection with a green light will most likely win the collision between car and bike?

It's time for this nonsense to stop before someone gets seriously injured or killed due to stupidity on the part of one of these defiant cyclists.

Rules of the road laws that are in place need to be updated and enforced on those cyclists who don't adhere to them. 

I know I am not alone on this issue. A lot of residents have had similar bad experiences with cyclists. A good friend of mine almost hit one this past weekend, only to be spit on by the cyclist.

The cyclist was lucky; my friend walked away. Why the attitude by some of these cyclists? Where is this form of entitlement by some of these cyclists coming from? What gives them the right to feel they are above the law?

Not all cyclists, I'm sure, are like this. Unfortunately, the bad ones are standing out more and more. Cyclists should realize if they want to share the roads with motor vehicles, they need to share our rules as well.

They really aren't that hard. Stop at red lights and stop signs, ride in a single line, stay to the right in right hand lane, proceeding to left lane when making a left hand turn.

These are very simple rules of the road. An 8-year-old would have no problem understanding them and obeying them.

I'm sure some of these "greater than thou" cyclists are parents as well. Would they tell their children to just go thru a red light or stop sign like they do?

It's time for these cyclists to practice what they would preach to a child on a bike and not act like a child when they are reminded by either a pedestrian or motorist that they are breaking the rules of the road.

Share our roads cyclists, but please, act like adults and leave your egos at home and we will all be safer in the end.

Jimmy Izzo

Westport

Westchester Triathlon Bike Course Change

Hi All:

They just announced a change to the Westchester Triathlon bike course. The new map and turn by turn directions can be found on the race website. www.westchestertriathlon.org

See you out there,
Clare

volunteers needed for Toughman 1/2 Iron

The Westchester Toughman at Croton-on-Hudson is only two weeks away! Several TARGETRAINING athletes will be competing in the half-ironman distance triathlon and I'm sure we would all love to have some familiar faces cheering us on!

But more importantly...the organizers are looking for volunteers to help on race day as well as in preparation for the race during the days and final weeks leading up to the big day! Volunteers will receive a discount on the Toughman 2011 race entry, event t-shirt and lunch or dinner; depending on the shift worked.
Volunteers are asked to sign up in advance. Visit http://www.westchestertoughman.com/ to see what is needed and sign up online.

I will be giving back to the sport by volunteering on saturday 9/11 before racing on sunday and I hope to see some others helping out over the weekend as well!
Suzie

Memorial Ride 6 PM tonight in honor of Dani

For all of us that know and love our friend Gary, there will a memorial ride for Dani on Thursday 8/26 leaving TT at 6 PM to Southport and back to Compo Beach with a gathering at the breakwater end of Compo. We will then proceed back to TT for refreshments at the bike shop.

Please pass this along to anyone else and please join if you can.

Rob Weiss