HOLIDAY MEAL PLAN
What does a true workout, meal plan, and recovery drink look like during the holidays? Here’s your answer! Indulge in Terrier's RIDE/RECIPE/RECOVERY. Stop kidding yourself; no one really starts a "diet" until January. And when that doesn’t work out, you’ll likely try again in February. So, let’s get ready for 2025! Brought to you by Coach Robert Pennino, Bakin' With Brinker, and Jammin' Joe Brack!
THE RIDE
Celebrating Christmas with a ride made up of 2:00 and 5:00 intervals with a focus on builds and drills. Total ride time 57:00
WARM - 9:00
2:00 EZ
2:00 Harder
3x:30 as :30 EZ / :30 spin up's
2:00 EZ Spin
MAIN - 38:00
SET #1
2:00 FTP 110% / RPM 90
1:00 Recover
5:00 FTP 90-100% / RPM 60-70
2:00 Recover
SET #2
2:00 FTP 100% / RPM 100
1:00 Recover
4:00 FTP 90-100% / RPM 60-70
1:00 FTP 130% / RPM 60-70
2:00 Recover
SET #3
2:00 FTP 90% / RPM 110
1:00 Recover
3:00 FTP 90-100% / RPM 60-70
2:00 FTP 130% / RPM 60-70
2:00 Recover
SET #4
2:00 FTP 80% / RPM 120
1:00 Recover
2:00 FTP 90-100% / RPM 60-70
3:00 FTP 130% / RPM 60-70
COOL - 10:00
10:00 Spin EZ and stretch
THE RECIPE
Chocolate Peppermint Snaps By David Brinker
(Holiday cookies that won’t weigh you down—unless you miss class and eat the whole batch.)
Prep Time: 15 minutes
Bake Time: 12–13 minutes
Total Time: 27 minutes
Yield: About 5 dozen 2" to 2 1/2" cookies
Ingredients:
● 12 tablespoons (170g) unsalted butter, room temp. (No excuses—don’t pull it straight from the fridge.)
● 1/2 cup (110g) packed light or dark brown sugar (I don’t care which, just measure it right.)
● 1/2 cup (99g) granulated sugar
● 1 large egg
● 1 teaspoon vanilla extract (Use the good stuff. This is not the time for shortcuts.)
● 1 teaspoon peppermint extract* (Fine, adjust to taste if you must.)
● 1 1/2 cups (180g) all-purpose flour
● 1/4 cup (21g) unsweetened cocoa (Dutch-process or natural. Your call, but don’t
overthink it.)
● 1 teaspoon baking soda
● 1/4 teaspoon table salt
● 1 cup (170g) semisweet chocolate chips
Instructions:
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Preheat your oven to 350°F. Grease or line two baking sheets with parchment. Yes, this is non-negotiable.
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Mix like you mean it. In a medium bowl, beat the butter and sugars together. No half-hearted effort here—go until it’s smooth.
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Add the egg. Beat it in, scrape down the sides of the bowl, and don’t pretend you’re in a rush. Precision counts.
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Flavor boost: Toss in the vanilla and peppermint extracts. Combine like your next PR depends on it.
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Dry ingredients: Add the flour, cocoa, baking soda, and salt. Beat until just combined—this isn’t a marathon, don’t overmix.
Terrier Fitness Holiday Cookie & Cake Cookbook
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Stir in the chocolate chips. Use a spatula or your hands. Whatever works, but don’t skip this step unless you want sad cookies.
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Drop the dough. Generous teaspoonfuls onto your prepared baking sheets, spaced 1 1/2" to 2" apart. Don’t crowd them—they need space, just like you.
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Test bake first. You wouldn’t run a marathon without training, so don’t bake without testing. Bake 2-3 cookies to dial in the perfect doneness.
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○ Crunchy? Bake shorter next time.
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○ Soft? Go a little longer.
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Bake the rest. 12–13 minutes for parchment-lined sheets, or a couple minutes less if
you’re using dark sheets without parchment. Watch them closely.
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Cool it. Transfer to a rack or leave them on the pans to cool. Your call.
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Store airtight. These cookies are sensitive to humidity—like you on a bad training day.
Wrap them up tight to maintain crunch.
Enjoy them responsibly. Remember, these are a treat, not fuel for your next long run or ride. Don't come crying to me if you overindulge and regret it during the Saturday long ride.