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		<title>Quick and Easy: Vegetarian Bean Chile</title>
		<link>http://blog.breakawaytrainingonline.com/2012/05/10/quick-and-easy-vegetarian-bean-chile/</link>
		<comments>http://blog.breakawaytrainingonline.com/2012/05/10/quick-and-easy-vegetarian-bean-chile/#comments</comments>
		<pubDate>Thu, 10 May 2012 17:23:55 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Eat]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=155</guid>
		<description><![CDATA[Make a big pot of this and serve it with corn bread one night and a baked potato another.  A green salad on the side makes for a great meal. This can be a quick and easy recipe if you use canned beans and tomatoes.  However, I&#8217;ve been really trying to get away from using [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Quick and Easy: Fried Rice</title>
		<link>http://blog.breakawaytrainingonline.com/2012/04/19/quick-and-easy-fried-rice/</link>
		<comments>http://blog.breakawaytrainingonline.com/2012/04/19/quick-and-easy-fried-rice/#comments</comments>
		<pubDate>Thu, 19 Apr 2012 22:47:35 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Eat]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=156</guid>
		<description><![CDATA[It has been a while since I last posted a simple and easy to prepare meal.  I want to return to this theme. I&#8217;m calling it the &#8217;quick and easy&#8217; series.  I want to emphasize the importance of eating healthy real food.  You can&#8217;t reach your potential as an athlete if you don&#8217;t fuel the body [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>WARM Up Guidelines for Bike Racing</title>
		<link>http://blog.breakawaytrainingonline.com/2012/04/12/warm-up-guidelines-for-bike-racing/</link>
		<comments>http://blog.breakawaytrainingonline.com/2012/04/12/warm-up-guidelines-for-bike-racing/#comments</comments>
		<pubDate>Thu, 12 Apr 2012 17:49:53 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Play]]></category>
		<category><![CDATA[bike race]]></category>
		<category><![CDATA[warm ups]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=298</guid>
		<description><![CDATA[A good warm depends on the type of event, your current fitness level, your level of experience, and how your body responds to the activity. What follows are some guidelines. Practice different warm ups during training to see which one prepares you best for any given event. What works for a road race will likely [...]]]></description>
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		<title>A Healthy Valentine&#8217;s Day Cookie</title>
		<link>http://blog.breakawaytrainingonline.com/2012/02/14/a-healthy-valentines-day-cookie/</link>
		<comments>http://blog.breakawaytrainingonline.com/2012/02/14/a-healthy-valentines-day-cookie/#comments</comments>
		<pubDate>Tue, 14 Feb 2012 22:51:24 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Eat]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=291</guid>
		<description><![CDATA[I have a family who like treats, especially cookies. No wait, make that ‘love’ treats, especially cookies. And given that we don’t eat wheat this can be good (or bad) depending on what your view point is on consuming treats…. We aren’t tempted to buy cookies given they typically made from wheat flour. That means [...]]]></description>
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		<slash:comments>3</slash:comments>
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		<title>Roundup Time</title>
		<link>http://blog.breakawaytrainingonline.com/2012/01/31/roundup-time/</link>
		<comments>http://blog.breakawaytrainingonline.com/2012/01/31/roundup-time/#comments</comments>
		<pubDate>Wed, 01 Feb 2012 05:42:51 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Other]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=282</guid>
		<description><![CDATA[&#8216;Roundup Time&#8217; is a chance for me to post about things that caught my eye over the last month or so. New Tri Shop in Portland (well Beaverton to be exact). Bike Gallery has opened up a Triathlon store called Epic Tri. The new store is located in the existing Bike Gallery Beaverton location (12345 SW [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Snack Attack</title>
		<link>http://blog.breakawaytrainingonline.com/2012/01/24/snack-attack/</link>
		<comments>http://blog.breakawaytrainingonline.com/2012/01/24/snack-attack/#comments</comments>
		<pubDate>Tue, 24 Jan 2012 19:48:05 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Eat]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=267</guid>
		<description><![CDATA[I love snacks. For as long as I can remember I’ve had a mid-morning and mid-afternoon snack. My choices in what I snack on have changed over the years depending on whether I’m are trying to shed a few lbs, eat healthier, or prevent the mid-afternoon bonk during a workout. Here are a few snack [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Winter Riding</title>
		<link>http://blog.breakawaytrainingonline.com/2011/11/30/winter-riding/</link>
		<comments>http://blog.breakawaytrainingonline.com/2011/11/30/winter-riding/#comments</comments>
		<pubDate>Thu, 01 Dec 2011 06:15:54 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Other]]></category>
		<category><![CDATA[Play]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[cycling rain jackets]]></category>
		<category><![CDATA[fenders]]></category>
		<category><![CDATA[indoor cycling]]></category>
		<category><![CDATA[rain gear]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=255</guid>
		<description><![CDATA[I started cycling when I was a student in New Mexico. Without a car, I used my mountain bike to get around town and to class on time.  It was at a local running race I met Virginia, who thought I would enjoy triathlons. She lent me a 56cm Schwin road bike. It was way [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Planning for an off-season: Recharging your system</title>
		<link>http://blog.breakawaytrainingonline.com/2011/11/15/planning-for-an-off-season-recharging-your-system/</link>
		<comments>http://blog.breakawaytrainingonline.com/2011/11/15/planning-for-an-off-season-recharging-your-system/#comments</comments>
		<pubDate>Tue, 15 Nov 2011 23:26:51 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Rest]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=258</guid>
		<description><![CDATA[As hard as it can be to take time off from training and racing, the rewards are well worth it.  This rest period is critical for both physical and mental rejuvenation.  It is a time to let your muscles recover from the long and intense months of training and racing. It is time to let [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Planning for a Faster Recovery</title>
		<link>http://blog.breakawaytrainingonline.com/2011/10/18/planning-for-a-faster-recovery/</link>
		<comments>http://blog.breakawaytrainingonline.com/2011/10/18/planning-for-a-faster-recovery/#comments</comments>
		<pubDate>Tue, 18 Oct 2011 18:23:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Rest]]></category>
		<category><![CDATA[glycogen window]]></category>
		<category><![CDATA[hydrate]]></category>
		<category><![CDATA[massage]]></category>
		<category><![CDATA[re-fuel]]></category>
		<category><![CDATA[stretching]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=246</guid>
		<description><![CDATA[Planning for a Faster Recovery Training and racing are a stress on the body. It takes time to recover from that stress. The harder the workout gives higher stress and therefore a longer recovery. What you do before, during and right after you complete your workout (or race) greatly affects how you will feel later [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Indoor Cycling Class</title>
		<link>http://blog.breakawaytrainingonline.com/2011/09/28/indoor-cycling-class/</link>
		<comments>http://blog.breakawaytrainingonline.com/2011/09/28/indoor-cycling-class/#comments</comments>
		<pubDate>Thu, 29 Sep 2011 04:52:18 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Play]]></category>

		<guid isPermaLink="false">http://blog.breakawaytrainingonline.com/?p=244</guid>
		<description><![CDATA[For the last 8 years I&#8217;ve taught an indoor cycling class that focuses on body awareness on the bike, body alignment, pedaling efficiency, muscle recruitment, fitness and of course, fun.  I&#8217;d hate to break a habit, so this Fall I&#8217;ll be yet again offering two classes. Both classes will be on Monday evenings starting Oct 17th.  [...]]]></description>
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		<slash:comments>0</slash:comments>
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