Ottawa Cross

Remember last week when I wrote about how I didn’t eat enough and suffered for it for the rest of the day? Well, thanks to feedback from you, comments on Facebook and other conversations – I’m slowly learning and getting this eating and riding thing sorted out. To put it simply – fuel is required when we ask our bodies to do challenging and uncomfortable things on the bike. And even though there are carbohydrates in vegetables and fruit – we need more than this to allow us to ride at our best.

The thing is, I’ve always known this… The problem is I get caught up in reading cooking and food blogs by people who aren’t cyclists… My energy and nutrient needs are different from the food blogger and recipe tester who is not riding his or her bike for two hours or more a day.

As much as I enjoy my morning smoothie I’ve gone back to the good ‘ol bowl of oatmeal. But this isn’t any old bowl of oatmeal. Nope mine has: chia seeds, Bioflavia, ground flax seeds, maca powder, sesame seeds, old-fashioned oats and some kind of fruit (chopped apple or frozen mango/strawberries). I mix it all up, pour a bunch of boiling water into the bowl, zap the mixture in the micro, add more water and let it sit overnight in the fridge. In the morning I add almond milk to this tasty bowl and sit down to slowly eat my bowl of carbohydrate goodness. (For you oatmeal fans – how do you create your tasty bowl of morning breakfast?)

In addition to this oatmeal habit, I’ve started paying closer attention to when I eat and when I ride. This is crucial because we need to give our bodies time to metabolize the food we eat before going out for a ride but we also don’t want to eat too early before riding. I think this really is a personal thing and we each need to determine what works best. Anyway, for me what I’m doing now is if I’ve got an intense afternoon ride to do, I make sure I add some beans, quinoa or rice to my normal veggie stir-fry at lunch. If I’m riding in the morning, I’ll eat a Luna bar about two hours before getting on my bike.

This brings us of course to recovery drinks/food. I posted a question asking about this on Facebook yesterday… (Many thanks to those of you who responded.) The use of a recovery drink/food/meal really seems to come down to how hard the ride was and how long it will before the next “real meal”. Again, everyone is unique in this aspect.

So, this in a nutshell, is what I’ve learned this week. As I start to get into my spring/summer road racing season, I’m sure I’ll learn more to share with you on this topic. It is a tricky thing eating and sport – particularly when we compete in a sport that has us all believing that “thinner is better” – chances are very high we all know a cyclist who has taken this attitude too far and has suffered as a result. So eat your carbs! Eat your veggies and fruit! Get some protein! Eat some fat – your body needs it! And of course eat some chocolate – you deserve it after all. (For some excellent recipes from a pro cyclist, visit Mo Bruno Roy’s website.)

Live Out Loud Everyday. This is the essence and mantra that Lolë is built around. Designing and creating clothing for real women that allows us to look and feel our best each and every day. The refreshing thing about this Canadian company is that they do more than sell clothes.

This is a company that is truly invested in being part of the community and showing women how we can all get the most out of life. The company celebrates achievement of all kinds and is committed to doing its part to make the world a better place. This might sound like lofty words for a clothing company – but this is the truth when it comes to Lolë.

It is for these very reasons (and of course, the darn fine clothes) that I’m very proud to be sponsored by Lolë and to represent the company as a Lolë ambassador. I’ve been part of the Lolë team for less than a year and so far everyone I’ve met and connected with through this company has been top-notch. From attending Lolë meet-ups to meeting company representatives, I’ve been impressed with every aspect of the company.

As for the clothes? Well the clothes are fantastic. They are designed for real women to wear – which means that us cyclists with muscles in our legs and bums can fit easily into their pants, capris and shorts. The tops come in a range of flattering cuts so whether you like a v-neck, scoop or round neck – you’ll find tops that have you looking your best. Many thanks to Lolë for keeping me looking good off the bike!

To learn more about this Quebec-based company, watch a couple of these videos:

Under An Eternal Sky

2011 Earth Hour Celebration

Visit Lolë’s Facebook page to stay up-to-date with new product arrivals, meet-ups and community involvement.

Live Out Loud Everyday: this sums up what I try to do each and everyday. Thanks Lolë for the support and for the belief in my dreams and goals.

It happens every season and this year it happened yesterday. I ate my normal breakfast of late (smoothie with chia seeds, flax seeds, Bioflavia, maca powder, spinach, frozen raspberries, frozen banana and almond milk). Then around 11:30 I ate my typical lunch of a big veggie stir-fry, some celery and carrot sticks and an orange. Perfect – the food was super tasty, I felt satiated and ready-to-go.

A couple hours after lunch I hit the open road for my ride. About 30 minutes before my ride, I ate a package of Clif Bloks. Wednesday was threshold interval day and the first time doing “longish” threshold intervals. The first ten minute interval went well – as hard as a threshold interval should be. In the second interval I faded at the three minute to go mark with a bit of a resurgence in the last minute. Then it was a 45-minute ride home into a headwind.

By the time I got home I was wiped out. It was a bit chilly yesterday and rather windy (thank you small ring!) – so I attributed the fatigue to the weather combined with the intensity of the ride.

I had big plans for my post-ride afternoon, well needless to say I didn’t get anything ticked off my “to do” list… Instead I felt draggy, wiped out and darn right rotten. I attributed this to the work-out intensity. Marc believed otherwise. After asking me what I ate (oh I did have a Luna bar when I got home) he determined that I was under-fueled and particularly in the carbohydrate department. Of course – I did not agree. With no energy to cook supper I zipped off to Farm Boy to pick up some pre-made food (actually pretty good because you can read all of the ingredients) – Marc gave me strict instructions to get something carby…

After eating a quinoa salad and assorted roasted vegetables and then some trail mix – I felt remarkably better. In fact I stayed up until 11:00 and was full of energy…

Yes, it happens every year. I neglect to look at the ride I have to do and eat to fuel this ride. Eating on a recovery day or an easy day is not the same as eating for a longer ride or more intense ride. One year I’ll remember this lesson and not suffer the rather unpleasant crash and energy dip.

(Oh and about the trail mix – it was so good. All sorts of nuts, Smarties, raisins, and chocolate chips. Lets just say I ate more than one serving…)

So, learn from my mistakes. Eat. Eat again. And eat some more.

The weekend, actually the week has been all about bikes. Bike riding. Bike cleaning. Bike racing planning. Reading about bikes. Talking about bikes. Hanging out with bike riding friends. Bikes. Bikes. Bikes.

To say that this is a good thing would be an understatement. It is not often that we’re lucky to find “something” that grabs us and captivates us 100%. The bike is it for me. It has gifted me so many opportunities, so much freedom and the reward of learning more about myself.

On each training ride these days I’m learning to appreciate the feeling of my body responding to my efforts. I think the last two years of illness and injury have finally sunk in. I finally realize how fortunate I am to have a body that will do what I want it to do. Perspective is a powerful thing and the challenge is to make the most of this perspective.

On Sunday I rode out to the Gatineau Park to connect with a friend who I first met way back in 1995 and had lost contact with but over the last six months or so we’ve reconnected. So very refreshing. Even better was meeting two new people on the Sunday ride around the hills of the Gatineau Park. We were all connected by a passion for the two-wheeler and getting outside to enjoy it all. Somehow the hills seemed less steep and the grass, leaves, trees and sky seemed that much more brilliant. Riding home along the bicycle path bordering the Ottawa River there were all sorts of folks out enjoying the afternoon sun – wobbly little kids on rollerblades, joggers, walkers, a family building sand castles at Kitchissippi Beach, and lots of cyclists. Before I knew it I was home and frankly I wished I’d done that second loop – the bike riding ended too soon for me.

I write often here about luck, fortune, community, and chasing your dreams. Some days I feel like I’m beating a broken drum but just like the wheels keep rolling on my bike, so too do my dreams, goals, wishes, good luck, and fortune. The bike is my “something” and whatever your “something” is – be thankful you have it. Keep those wheels turning – you just never know where they’ll take you or what they’ll gift you.

Four years ago when I nervously sent off an email to Clif Bar about sponsorship, I really wasn’t sure what to expect. I was new to looking for sponsors and building relationships with companies. I was also new to elite cyclo-cross racing. So when I heard back from Clif Bar – to say I was thrilled would be an understatement.

Over the years I’ve learned more about the company, its practices and the people behind the tasty bars and gels. I am very proud to have the Clif Bar logo on my clothing and I think I wear a Team Clif Bar t-shirt at least once a week!

In a recent issue, Outside magazine profiled Clif Bar as one of the 50 Best Companies to Work For. I’ve never been to the Clif Bar headquarters but from what I’ve read and learned from chatting with staff at various events and at InterBike – I have to say that this is a very cool, ethical and forward-thinking company.

I’m proud of the companies who sponsor me and it really is a big deal for me to have the support of such a fine company. Beyond the nutrition products that feature organic ingredients, gluten-free ingredient lists, and are free of trans fats, high fructose corn syrup and hydrogenated oils – this is simply a good company. With podcasts aimed at providing nutrition advice, outreach programs to help communities through-out North America, and working with other like-minded companies to make a positive difference – Clif Bar is a company that hasn’t lost track of its roots or its principles.

Of course the food that Clif Bar keeps me fuelled with is the best out there! As you likely know I have a number of dietary limitations and it is easy for me to rely on Clif Bar and Luna products to keep feeling at my best. I’m a big fan of the Clif Mojo bars (Chocolate Almond Coconut and Peanut Butter Pretzel are awesome), the Clif Shot Turbo Energy Gel are my go-to before a cyclo-cross race and when I’m out on long training rides (yes, the Chocolate Cherry tastes as good as it sounds) and away from the bike when I’m traveling and recovering from racing and training, the Luna Protein bars are my bar of choice (Mint Chocolate Chip and Chocolate Peanut Butter are so very good).

Thanks Clif Bar for the amazing support and continued belief. I really do appreciate it. Here’s to a great 2012-2013 season and lots of good long rides and races!

Take a second to ask yourself this question: What’s Holding Me Back?

You might think that there is nothing holding you back and that you’re doing all you can to get the most from life and achieve your goals. I thought the same. But it is simply not true. There is always something more that you and I can do. Maybe it is spending more time recovering from your rides. Maybe it is really committing to a stretching routine rather than going through the motions. Maybe it is really looking at your weaknesses and rather than “trying” to fix them really drilling down and determining what it is you need to do.

I’ve been holding myself back for a few years now. I struggle with sprinting and accelerating up steep climbs, out of corners, etc. In the past years I’ve done the spring work-outs, I’ve gone out in the woods and “tried” to teach myself how to accelerate up steep climbs. But really, I’ve only been making small steps forward. Not good. I’ve been holding myself back by trying the same things over and over and not getting any further ahead.

Well this is changing now. I’m ready willing and able to try anything it takes to unlock this block I have on sprinting, starting and getting myself up and over steep climbs. I know I can do this. But maybe I haven’t wanted it badly enough? I don’t know but it is time. I’ve got a few ideas of how I’m going to address this but as always I’d definitely like to hear what you have to say on this.

Another thing I’m going to fix is my mental block on “kicking up”. If you do yoga you’ll know what I’m referring to – this is the action required to get into handstand or shoulder stand. Essentially “kicking up” your legs. I won’t do it. I have a block on it. I know I can do it but I don’t. Instead I wait for my yoga teacher to come around and help me get my legs up in the air. Yes, taking the lazy way out maybe? I know I have the core strength and leg strength – I just have this unwillingness to break through a skill that makes me feel somewhat uncomfortable (note – I’m kicking up to the wall so there is no risk of flipping over…). So this is the next thing I’m going to fix so I can stop holding myself back.

And how about you? What is holding you back? And what are you going to do about it?

I started this blog in 2007 as a way to write about my cyclo-cross racing and training experiences. Over the years thanks to this blog I’ve met an amazing group of people. I’ve reconnected with old friends. I’ve made new friends. And thanks to this website, I’ve been lucky to benefit from new opportunities.

If you’re a regular reader of this blog you likely know that I really try to be honest and open with how things are going. When life is good – you know it and when I’m struggling – you know it. In fact it is from this honesty and your amazing responses, comments, emails and messages that I’ve been able to keep perspective on what it is cyclo-cross racing and riding a bike are really all about. There have been times when I’ve felt like giving up or have been so sick that I couldn’t imagine getting on a bike – and you guys have been there – boosting me up and even giving me a stern “talking to” when I need it.

The power of community is simply amazing. The power of the cycling community is amazing. Well, today I just want you all to put your collective heads together and send some positive vibes out to a couple of my friends today. These two friends are super strong women who have been dealt a rotten hand thanks to ulcerative colitis and Crohn’s disease. Both are struggling and I just know that they could benefit from your thoughts. So today when you’re out riding your bike or enjoying a good meal, think of how lucky you are and remember not to ever take anything for granted.

If you guys have taught me anything is it the little things that are important. Squeeze your kids tight and tell them you love them. Eat some dessert. Take the time to hold the door for a stranger. Have an attitude of gratitude. Think of that person you haven’t talked to in a while and pick up the phone. Think some happy thoughts.

And to my two friends: hang tough – the days will get better.

I just got in from my first outdoor ride of the season. What a day! Brilliant blue sky and a very warm sun. It was the perfect day to be outside riding a bike. Even better was that I was able to ride with Marc’s team and get in a solid long ride. It was one of those days we dream of all winter – out riding with a good group of people and just enjoying it all. (Admittedly the crosswinds weren’t so enjoyable…)

Today’s ride just reminded me how darn lucky I am. Really fortunate to be able to take an entire Sunday and just ride. There was no rushing to get out the door or to be back home at a specific time. We rode when the weather was perfect and had a nice little chat at the coffee shop. With the wind at our backs on the way home there were moments when everything was effortless.

Yes, very lucky. Very lucky indeed.

First off, many thanks for the amazing comments and feedback from my last blog post. It was encouraging to read your positive words. It is interesting to read that everyone seems to grapple with body image now and then – and both men and women. At the end of the day, it is all about being healthy and being able to get out and ride our bikes.

I just thought I’d take the opportunity today to touch base with you and let you know what I’m up to. Yes, kind of a sad excuse for a blog post but without any racing happening or outdoor riding, there isn’t too much to tell you about. It seems as though my deep thoughts happen while out riding around in the woods or rolling down a quiet road. On the trainer I’m captivated by wattage numbers, cadence numbers, the beeping interval timer and whatever program I’ve decided to watch. (Today I had a Cake Boss marathon and watched/listened to it for close to two hours as I got friendly with my CompuTrainer.)

Well, I have yet to venture outside for a real ride. I have dug out my city bike and taken it to the nearby Starbucks and today out in the rain to a yoga class. But other than this, I’ve stuck to the Computrainer to get my training rides in. The weather is warm but it is still quite wet out and right now I’m willing to wait until things dry up a bit more before I get outside. I also don’t have a “spring” bike so the trainer it is. Don’t get me wrong I’m itching to get outside and ride but right now I can get in better quality training on the trusty trainer.

Hmm, what else is going on? Well, I’m working on some new sponsorship opportunities for the 2012-2013 season. I’ll let you know as soon as I know what is happening! Check out my new sponsorship document over in the sidebar on the right, or click here.

The spring and early summer racing looks like it is a going to be a good time. It is refreshing to see so many local opportunities to get out and race. I’m looking forward to doing all the rides and races that in years past I wasn’t ready to do since I typically hadn’t started training again until March. I suppose the silver lining to my back injury is that I’m getting in lots of training now and will be ready to line up when the time comes this spring. Along with road racing I’m hoping to do some local mountain bike racing again – this is a great way for me to improve my technical skills and since this is the summer of “having as much fun as possible” it only makes sense to get out on my mountain bike.

Well, that is about it! Really life is just moving along really well. Looks like in a few weeks I’ll be starting a part-time job so this will be a change – I haven’t worked in an office in a couple of years but it will be refreshing to share my workday with someone other than Murphy the cat (he is not so great for water cooler conversation!). I hope you’re doing just as great as I am. Here’s to some dry roads and fun times.

Yesterday I was in my hot power yoga class enjoying the heat and the feeling of my muscles stretching. And then, I got a glimpse of myself in the mirror. I zeroed in on my arms. Sigh, they really aren’t looking like the arms I “want” to have. Not as toned and defined as I would like. I immediately went from being in the yoga zone to thinking about my nutrition of late and how I could get the arms I really want. Literally in an instant I went from enjoying my yoga class and feeling like a fit, strong woman to obsessing over the state of my arms.

Yes, pretty silly really. In reality there is absolutely nothing wrong with my arms – but sometimes in the mirror we get glimpse of ourselves that really we aren’t prepared for. We start comparing ourselves to others. When you add being a cyclist to the mix, the body image problems can really start to get intense.

As we get ready for the start of the road season, the scale and our body fat percentages all of sudden can be the deal-breakers in whether we feel fit or not – regardless of the long hours on the trainer, the training camps down south and the improved core strength from time in the gym and yoga studio. Nope, our judgement of our cycling season comes down to how we look in our spandex.

This is a dangerous road. We all know of cyclists who simply don’t eat. They avoid carbs. They won’t have a recovery drink. And goodness, don’t expect to ever see them have a peanut butter bar when stopping at a coffee shop on a long five hour ride. We all know someone like this.

I went through a phase where I was very strict on my nutrition – to the point where I stopped eating carbohydrates. It happened innocently enough – I wanted to lose weight so I started keeping a food journal and tracking my weight. I started eating more protein and reducing my carbohydrate intake. Gradually as I saw I was losing weight and getting lots of compliments from people on how good I looked, I simply stopped eating carbohydrates. No bread. No pasta. No rice. I ate fruit and vegetables and told Marc this was where I was getting my carbohydrates. Well, it took some stern words from Marc and a few other friends for me to realize what I had done. It is so easy to slip into this.

Now, I’m not as thin as I was a few years ago. But I’m healthy. My body is stronger and I have the fuel and resources I need to do back-to-back hard rides. Some days I think about those few summers ago when I was at my lightest. I felt so confident back then. And now, I feel the same (it took some work to get to this point). I feel good about my food. I train hard. And I no longer compare myself to others.

Cycling is a sport where being light helps. But remember most of us are not climbing Alp d’Huez. We’re doing this seriously but we’re not being paid lots of money to do it. Think of why you started cycling in the first place and why as an adult you continue to do it – because you love riding your bike and love the feeling of the wind on your face as you zip along the road. As the spring weather arrives and we all show up for the first races of the season, remember the hard work you did in the winter to be fit and don’t obsess over who is skinnier than you. Get on your bike and talk with your legs. Feel good about yourself. (Yes, this applies to men and women.)