Just a quick post to remind you to wear your sunscreen. I didn’t and now my arms are bright red, hot and sore.

I feel a bit stupid to be walking around with bright red arms… There is enough information out there that I know I should be wearing sunscreen.

I just didn’t think I’d get a sunburn in May in Ontario. I was wrong.

Moral of the story – wear sunscreen – your arms won’t hurt and you won’t put yourself at risk for the side effects of sunburn.

Even though this is a cycling-themed website, there are days when I don’t feel like writing about training, racing, recovery, etc. And I’m guessing that there are times when you really don’t have much interest in my latest ride and training effort. Lets face it, during the non-racing time of a cyclo-cross racer’s season, things can get a bit dull. Sure I’ve been out training and in the gym lifting weights – but today is not a day to get sucked into the details of this morning’s ride…

So instead, how about a general post on things that are going on and things that I’m digging right now? (More cycling-specific content is sure to show up in the coming days since I’m doing my first mountain bike race in many years on May 11…)

• Reading: I’m reading Salt Sugar Fat by Michael Moss. This is a fascinating book. Normally I prefer to read novels but this book is written so well and so fascinating that it is an easy read. It is shocking really to discover how things like Tang, Kraft Dinner, and Lunchables came to be. It is equally interesting to learn about the science and chemistry that goes into these food items. Also interesting is how connected food companies are to government… This is not a book that is meant to turn you off your morning bowl of Rice Krispies or turn you into a vegan – nope this book is about learning about the food industry and how we’ve become suckered into wanting more salt, sugar and fat.
• Listening: I listen to podcasts when I ride. Currently I’m listening to a mix of NPR, CBC, Eurosports Velocast, and Rich Roll. This combination gives me a good mix of entertainment, learning, and music. I’ve recently (thanks to Marc) discovered Downcast – great way to manage my podcasts on my iPhone.
• Eating: feels like I’m always eating! Not much new here! I love my Vitamix and I’ve become quite addicted to my daily smoothies. The only time I don’t have them for breakfast is when I’ve got a long ride planned – then I switch it up with some muesli. I’ve been making my own almond milk and almond butter – amazing how quickly I can make this and it is so nice to know exactly what is in the food I’m eating. Don’t get me wrong – I’m not a “granola health nut” – I eat my share of chocolate chips from the bag, potato chips and Diet Coke (I know aspartame is bad!).
• Happening: well this weekend I’m in Lakefield. I’m primarily here because I’m going to the Wild Rock Outfitters Women’s Night on Sunday evening. But I needed an excuse to get away from the city and hang out at my parents place anyway. I have to say the riding here is fantastic – smooth rolling roads with enough climbing to keep things interesting but not climbs that make you regret leaving the house!
• Bikes: well, I’ve got a new mountain bike! I took it out last weekend for an easy spin. Wow those 29 inch wheels are big – do they every roll well. Admittedly my trail riding skills are rusty – but this is to be expected. I’m looking forward to racing and riding my Opus Fhast 2 this summer – I think some long rides in the Gatineau Park and a weekend away at Kingdom Trails will be good for the legs, heart and soul.

Well, I guess that’s about it. Life is simply rolling along with no unexpected interruptions – so as they say in Belgium “Alles is goed”.

You know those rides that start out with really good intentions? Your jersey is loaded with healthy and tasty ride food. You’ve got two full water bottles. You’ve got some money in the event you need more food and water. So you’re set. You’ve learned your lessons from long rides just two weeks ago – and you even wrote some content for Shape magazine about eating and drinking on a ride.

But even with this knowledge and a well-stocked jersey, things seem to go wrong… Before you even leave the house you make some classic mistakes (mistakes you know better than to make) – mistakes that make you feel like you’re better off pushing your bike home than riding it…

• Always triple check the weather forecast. And even if you don’t hear the weatherman on CBC radio whisper about the 40% chance of rain – bring your rain cape anyway. If it doesn’t rain (which it did for 3.5 hours of the 4 hour ride), you can always put your rain cape on if the temperature drops unexpectedly (which it did).
• Bring extra gloves. These come in handy in the spring – especially when it starts to rain or you realize (which I did) that my gloves weren’t warm enough.
• That food you packed in your jersey? Eat it. And even if you don’t “feel hungry” eat some damn food. Your Garmin is beeping at you reminding you that you’ve burned 700 kj, then 1200 kj, and then 2180 kj – this means one package of Clif Shot Bloks is not enough.
• Oh and about those full and heavy water bottles you’re lugging around? Do yourself a favour and put that water in your body. Your bike will feel lighter and remarkably, you’ll feel a lot better. Yes, when it is pouring rain and the temperature drops, the water gets cold – too bad – drink the water.
• Just because your training plan reads 3-4 hours, doesn’t mean you need to do the 4 hours. Especially when you’re cold, haven’t eaten enough, neglected to drink very much water, and you’re soaked to the bone.
• An indicator that it is a good idea to call your husband is when 128 watts feels like 728 watts (I now think I know what this really feels like) and your arms start to ache so badly from the wet and cold that you’re having a hard time determining which body part feels worse – your legs or your arms.
• Oh, and when you’re riding on your first group ride in over two years and your friend rides up to you and says “this is where it gets kind of fast and hard for a while” – take him seriously and don’t slowly drift back thinking that “you’ll be okay and just hang out here at the back for a while” – especially when the road is kind of rolling and you’re not ready to deal with sharp accelerations and a pace that feels like 728 watts. This will likely result in your getting dropped and then finally catching back on just as the group hits a little rise – resulting in your riding alone.

So yes, today I made many classic mistakes. But it was still a good ride. Sometimes you (I) need to make these mistakes to remember how important the subtle things are in making the ride a good one. It was great to be out on the group ride again. I saw lots of friendly faces and met a few new people. I’ll be back again – not until the third Saturday in May though since I’m off to Peterborough/Lakefield next weekend for the Wild Rock Women’s Night and on May 11, I’m racing my mountain bike (so excited).

Best of luck to everyone doing Almonte-Roubaix on Sunday. I’ll be riding out to Almonte to watch the finish. (I plan to overdress for the ride and to eat and drink too much!)

This has been a tough and trying week for so many people. The events at the Boston Marathon, followed by the explosion in Texas, the death of Rita MacNeil, culminating with tension and fear in Watertown – many people would be quick to say this has been a very horrible week. I have to count myself lucky in saying that I had a very good week.

My week has been all about bike riding, relaxing and spending time with my favourite guy. Yes, this for me has been a very good week. In between lots of good long rides on my trusty road bike I’ve had a chance to simply relax. Nothing very special happened in between my many long rides. But all the small moments made for a good week:

– Many thanks to Clif Bar for the amazing box of nutrition. I cannot speak highly enough about Clif Bar and the support I receive from this company. I’ve been treated to some of Clif Bar’s new products including the new Kit’s Organic Fruit & Nut Bars and the newest Clif Shot Blok flavour – Chocolate Cherry. If you’re looking for a gluten-free, soy-free, dairy-free, all-natural bar to eat while riding, in-between rides or to stow in your purse/bag/jacket pocket – the Kit’s Organic Fruit & Nut Bar is the bar you need. I’ve eaten a lot of bars – and the peanut butter bar is top-notch. Easy to digest, a good flavour that is not too “peanutty” and a good texture –  the Kit’s Organic Fruit & Nut Bar is a good one. And what about the the Chocolate Cherry Clif Shot Bloks? Darn tasty! In my opinion, the combination of chocolate and cherry can’t be beat! (Now I have no excuses for not “eating enough” on my rides – as happened on Monday… I learned a hard lesson that day…)

– Reading, snoozing and chilling out. This is what I mostly did between my rides and training days. There were some long pleasant relaxing baths as well. Normally I don’t tell you about my baths… but one in particular on Thursday does deserve some attention. After talking to my coach Tucker on Thursday morning, I learned of the benefits of an ice bath… So I went for it. In two words “shockingly cold”. Getting into a bath tub filled with cold water and then having three bags of ice dumped onto my legs was not pleasant. The worst part were my feet – they are so super sensitive to cold. If Marc hadn’t been there to convince me to stay in the tub – I definitely would have gotten out. Seven minutes is a long time… After two minutes I couldn’t feel my feet (a good thing). Best quote was from Marc “I’ve never seen your legs so red”. Will I do it again? Yes, likely – particularly since I’ve learned the secret from veteran a ice bather – toe covers… Yes, my next ice bath I’ll be wearing my waterproof socks.

– One of the best parts of the week has been riding some of my favourite roads. For some of these roads, it had been over a year since I’d ridden them. Very nice to get out with my pal Vicki S. on Wednesday to show her some of my favourite roads. Could have done without the crazy headwinds but with a fierce headwind comes a friendly tailwind.

– Saturday after recovering from my hail/snow ride (it was dry when I left), I hooked up with my buddy Sheri for an afternoon of learning about a plant powered lifestyle at Plant Power Ottawa. What a great afternoon – a great talk by Dr. Michael Greger and some very inspiring words by Rich Roll. An enlightening afternoon that has sparked me to really get the most out of my body and life. Rich Roll talked about finding what it is inside yourself that gets you excited and motivated – when you discover this – do what you can to follow through on this excitement and motivation.

Today is the last day of my at-home mini training camp. The sun is out and I’m just about to head out for a ride with my friend Sally. Great way to end this very good week.

This week marks a first for me – I took the week off from work just to ride my bike. It has been an awesome week so far. I’m getting out on some of my favourite roads that I wasn’t able to explore last year. I’m riding long and steady – pushing my body and my brain. So far in three days I’ve ridden in warm temperatures and been overdressed, battled crazy wind/rain and been overdressed and finally today ridden in warmish temperatures and was dressed perfectly.

On Monday I did my longest ride in over a year. Just shy of five hours. Wow – what a day. I had a great ride but I also cracked in the last hour. Learned a big lesson – even though I’m feeling awesome – I still need to eat. More importantly, I need to eat more than I think I need to eat. Yes, made the classic mistake of not eating enough so the last hour was a bit of a death march. Not sure what the friendly guy at the MacEwan’s in Richmond thought of my salt encrusted face as I manhandled my bottle of cream soda (the pink kind). (Oh yes, pink cream soda in the bottle can be a lifesaver – try it and thank me later.)

Tuesday was a steady three hour ride with the real battle being the crazy wind and the fickle rain. Luckily I’m used to riding in the rain and thanks to my tendency to overdress, I didn’t feel cold… Today I rode with good pal Vicki S. – we talked for the entire ride – it was super to have such good company. (If only we could have done something about that headwind!)

I was just saying to Marc that I feel really good. My body feels good. I feel good about myself. I’m not stressing about what others are “saying” or “doing” – I’m just happy being me and living life the way it makes myself and Marc the happiest. And then as luck would have it, I read Katy’s website where she had posted this great video. (Watch it and pass it on.)