Weekend Reading: The 4-in-1 Burrito Recipe to Fuel Your Training Day

When we were putting together the ideas for CTS Triathlon School, providing accommodations in a CTS Athlete House and having an on-site chef were two of the things I pushed hardest for. And I’m glad I did, because the environment of the CTS Athlete House is unbeatable. It’s supportive and easy going between workouts, and then everyone comes together to push each other during training sessions. And key to the success of that environment is Chef Ken Montaney. He keeps everyone fueled up, and as an athlete himself, he understands the intersection of food and performance. It’s not just the nutritional side of the meals, but also what foods and what portions athletes need before, after, and between their workouts. If you get a chance to go down to Tucson (cyclists are welcome as well, you don’t have to be a triathlete to stay at the CTS Athlete House) between now and April 14, you’ll get to meet Chef Ken and taste great meals like the one below. If you want more info, fill out the form here (https://trainright.com/inquiry-form/) and we’ll contact you on Monday.

Have a Great Weekend!
Chris Carmichael
CEO/Head Coach
Carmichael Training Systems


The Tri School Breakfast Burrito: 4 Burritos to Fuel Your Day

By Chef Ken Montaney

Since we started Tri School in January, the breakfast burrito has become a favorite for athletes after their biggest workout of the week, a 4-5 hour climb of Mt. Lemmon (followed by the obligatory Tri School brick run).  After such a long workout no one has the energy to change or clean up before eating.  They want (more like need) food now, and the breakfast burrito satisfies the hungry masses quickly.  Even outside of Tri School this is one of my favorite recipes for my epic days in the saddle, since I can make one batch and use it 3 times that day: before, during, and after the ride.  It is simple, packs plenty of flavor and energy, and you can make it in about 10 minutes.  Here is a recipe for 4 burritos (one for before, one during, and one after, plus a bonus one for later).


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What you need

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  • 2 medium potatoes (russets work fine but sweet potatoes are good here too)
  • 4 ounces of your favorite lean protein (ground beef, chicken, tofu, etc.)
  • 4 Eggs
  • Your favorite homemade taco seasonings (I like a combination of chili powder, paprika, onion powder, garlic powder, salt, and pepper) or a Taco Seasoning packet from the store will be fine
  • 4- 12” flour tortillas (you can go whole wheat if you choose)
  • 4 ounces shredded cheese (Colby jack, mild cheddar, or other similar cheese)
  • Extras
    • Salsa
    • Avocado
    • Spinach/Arugula

How you do it

  • Clean the potatoes, poke them with a fork, then start microwaving them
  • While the potatoes are cooking, sauté the protein (a non-stick pan means you can use less oil to cook it up) with some salt and pepper.
  • When the potatoes are done, chop them up small (doesn’t need to be fancy cut, just rough cut to bite size) and toss them in with the beef.  I keep the skins on the potatoes, but you can remove them if you’d like. Add your favorite taco seasonings to taste.  Adjust salt until there is a very small hint of salty flavor.
  • Break the eggs into the pan and start scrambling them into the protein/potato mixture until cooked through.
  • Microwave the tortillas for 15 seconds until soft and pliable.
  • In each tortilla add 1 ounce of cheese and add equal portions of filling to each tortilla.  Roll up 1 tortilla and wrap in foil.  This is the one you’ll take with you and eat on hour 3 or 4 of your ride.
  • In the remaining tortillas add spinach/arugula and avocado. Roll 1 up for your pre-ride meal (I don’t add salsa into this one so I’m not dealing with spicy peppers during the first hour of the ride).  In the last two add salsa, roll up and refrigerate.

Now you have a pre-ride meal that will top of your glycogen stores and tastes better than plain oatmeal.  And you have a burrito for the ride, to give you something solid and substantial for a strong second half.  Eat half about 2:30 into the ride, and then an hour later eat the rest, and it will probably be the most delicious burrito you have ever eaten.  After the ride, microwave one of the refrigerated burritos and eat that with your recovery drink for a great kick-off to your post-ride recovery. Try this once and you’ll be craving these by the end of all your big rides!

Ken Montaney (Chef Ken) is a resident of Tucson and has been racing as a triathlete and more recently as an amateur cyclist for the last 6 years. Professionally he was a chef at the Ritz Carlton-Dove Mountain before deciding to move on to work directly with athletes and their food and nutritional needs. He is passionate about improving athletic performance through food, and has been preparing meals at the CTS Athlete House for athletes training at the CTS Triathlon School.

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