Beer Drinkers' Appreciation Society (BDAS) 2020 Version - ALWAYS OPEN (Page 15)

Awesome!!  Nothing feels worse than the waking up, driving to Masters, and the first 400 yards of an early morning swim, but NOTHING feels better once you're done.  Love early morning swims.

Feeling a bit better this week too; aiming for 2 x yoga, 2 x arms and 2 x healthy meals on Tuesday to Thursday. Since I've been off the bike I've been getting take out coffee and pastries each morning on the way from the bus stop. Going back to my pb bagel and yogurt, granola and banana for lunch to help wind things in a bit whilst i can hardly exercise. 

Going to be tough to commit to this so wish me luck!!!

What are other people's plans for the week?

Next recipe for you: https://www.theguardian.com/food/2020/feb/19/david-athertons-recipe-for-cyclists-malt-loaf

Malt loaf is well known to cyclists as a perfect high-carb, low-fat snack. It’s a mystery to me that people love plums, but deride prunes. They are fantastic and shine in this recipe. The sugar and dried fruit provide a speedy dose of energy, but you also get slow-release carbohydrates from the sweet potato that are perfect for endurance. This loaf works just as well at home – toasted, buttered and partnered with a cup of tea.

Makes one 20cm loaf

150g prunes
100g sweet potato
150g malt extract
100ml prune juice
50g soft brown sugar
50g dark muscovado sugar
50g porridge oats
70g strong white bread flour
140g plain flour
¼ tsp salt
1½ tsp baking powder
2 large eggs
Maple syrup to brush on top once cooked

Line a 20cm loaf tin with baking paper.

Heat the oven to 180C (160C fan)/350F/gas mark 4.

Chop the prunes into quarters and set aside. Grate the sweet potato finely and set aside.

In a saucepan, gently heat the malt extract, prune juice and sugar until dissolved.

Whiz the oats to a powder in a blender, then combine in a mixing bowl with the flour, salt and baking powder.

Pour in the sweet mixture and mix, then beat in the eggs. Finally, add the dried fruit and sweet potato and mix together well.

Transfer to the loaf tin and bake for one hour.

Allow to cool for 10 minutes in the tin before turning out on to a wire rack and brushing with maple syrup.

This is a sticky loaf, so my tip is to slice it with a sharp breadknife once cool.

Originally posted by nicole14e Hi ???? my roommate just taught me how to get emojis when typing anything on my computer ?? I wanted to share with y'all because I always want to use them here but didn't know how to get them. BTW, if you're curious, you hold down the windows button and the colon button. You're welcome ?? also, sorry (not sorry) for the mass emojis you will soon experience. I will try to restrain myself... ????????????????????????????? Edit: Apparently these emojis only show up as question marks. I'm so disappointed

LOL - it's the rich text editor from the 1990s BT uses probably. 

Originally posted by nicole14e

Originally posted by jmhpsu93

Originally posted by nicole14e Hi ???? my roommate just taught me how to get emojis when typing anything on my computer ?? I wanted to share with y'all because I always want to use them here but didn't know how to get them. BTW, if you're curious, you hold down the windows button and the colon button. You're welcome ?? also, sorry (not sorry) for the mass emojis you will soon experience. I will try to restrain myself... ????????????????????????????? Edit: Apparently these emojis only show up as question marks. I'm so disappointed

LOL - it's the rich text editor from the 1990s BT uses probably. 

How do you do it?!?!

When you reply (this is only when in a web browser, not on a phone...), there is a little smiley face on the right side of the toolbar on top of the editor.  Click on it and there are a couple dozen emojis to choose from.

Depends on recovery time - those should be stacked together pretty tightly (like maybe 30-45" rest) to get a VO2 max workout.  They're too low or short for anaerobic endurance so maybe your coach is prepping you for something harder if it's easy for you.  Or maybe you just had a really good day and we'll call it that. 

Still on the mend from my cold but about 90% there.  Did short bike rides yesterday and today with some strength work both days and a short swim at the end today.  Hoping to let it rip by the end of the week's spin class and then start Build 1 next week fresh and ready to kill it. 

I'm intrigued, what arm workout you doing?

That is an arm workout! My wsm mate gets me to do bicep curls and tricep extensions to max which will build some muscle. Nice one

Also an hour on the trainer for me, tempo stuff so also easy.  I pushed the last interval in to sweet spot / threshold land to force my HR up a little.  Cold seems to be done minus a few sniffles - back in the pool tomorrow.