Coppi Femme

New Home

2010-11-08T11:42:00.000-08:00

It is time! Moving to some new digs. Come visit. It will be fun!

Recovery

2010-10-31T12:24:00.000-07:00

Since the day I introduced cross into my life, I've made one huge, recurring mistake: I consistently underestimate it's power. Last year, when I first picked up the sport, I assumed I'd be fine. I spent a few days learning how to dismount, remount and rode around Gravelly for kicks. And then I fell 230 times at Charm City, DNF'd for the first time ever, and was incredibly, royally humbled. Lesson number 1: cross is very, very hard. Even when you think you are good at mounting and dismounting, you still aren't. Practice, practice, practice.

Of late, I've been complaining a lot about my inability to recover from cross races. Two and three days afterward, I'd still feel super lethargic and really unmotivated to get on the bike for even an easy recovery spin. After two weeks in a row of this, I'd had more than enough. Less number 2: just because cross is "fun" and is done during the "off-season" doesn't mean it isn't incredibly hard (reference paragraph 1) and successfully put you in the red for a solid 45 minutes straight. I've never raced as hard on the road as I have on a cross course - there is no one to draft of of and certainly no time for recovery.

And to make a long story short, I simply wasn't looking at post-race recovery the way I would after a road race. This past road season, I was incredibly diligent about my Paleo post-race shake - tons of glucose to immediately replenish glycogen stores and prep my body for the next tough workout. After a cross race, I'd settle for some fruit or the rest of a Snickers bar or a sip of Brian's Belgian beer. Just didn't cut it.

Before DCCX last weekend (which was a ridiculously hard/fun course and a total blast - my favorite racing weekend of the year! way to go DCMTB), I made the conscious decision to return to my post-race ritual. I changed up my shake a bit, however, just for kicks. Here's what was in the mix:

Vitacoco

Rice milk

1/2 frozen banana

Smidge of chia seeds

Smidge of glutamine

Accelerade (not ideal, but all we had in our cabinet - and ended up sitting well with the tum, luckily)

Ice...

and blend. It ended up tasting quite enjoyable, and I immediately noticed a difference the following day. Lesson learned.

And because it is Halloween, I'll leave you with a truly scary image from DCCX. Grrr.

Body Composition Part II - Fish Oil

2010-10-15T06:39:00.000-07:00

Firstly - I reread my blog from yesterday, and I absolutely abhor how incredibly me-oriented it is. Really.

Anywho. I will make up for it today. Less about me, more about the title of this post (and the last, which was a bit of a tease, I admit).

To begin, a few solid reads on body composition:

+ Joe Friel (of course): http://www.trainingbible.com/joesblog/2008/06/weight-loss.html

+ Precision Nutrition on the importance of sleep to prevent muscle loss

Now let's talk about fish oil. I wrote of fish oil quite awhile ago, and have since made the supplement a daily habit before breakfast. I've been taking it regularly now for over 3 months or so, and I'm going to be honest with you. I actually do notice a difference in my body composition.

I'm not saying it's entirely related to the fish oil...but I haven't really changed much about my diet or training. I only recently started to strength train again (this is the end of my second week - so not nearly enough time to start seeing any visible results). The only major change was within the past month, when I moved into an apartment that forces me to walk up three flights of stairs every day. Other than that, business as usual. Here is the version I take:

As someone who lives with me everyday, I've noticed that when I gain weight, I usually do so in the thigh region. Unfortunate, but such is life. Since the end of road season I've put on somewhere between 3 and 5 lbs - and what I've noticed is that the added weight LOOKS different. Seriously. Not so much fat as...just plain mass. Muscle, perhaps?

An eye-opening study from Matt Fitzgerald's site:

Fish Oil Supplementation Improves Body Composition
You already know that fish oil supplementation enhances cellular health, heart health, and nervous system function. Now there's evidence that it may also improve body composition. Researchers from Gettysburg University separated 44 men and women into two groups, giving one group a daily fish oil supplement for six weeks and the other group a safflower oil supplement for the same period. After six weeks, members of the fish oil group exhibited an average lean body mass increase of 1.1 lbs. and an equal amount of body fat loss, whereas changes in the safflower oil group were much smaller. There was evidence that the positive changes in body composition seen in the fish oil group were related to a decrease in cortisol levels. The results of the study were published in the online Journal of the International Society of Sports Nutrition.

I did a bunch of research before I decided on a brand, and ultimately went with Nell Stephenson's recommendation. I like that it totally masks the fishy flavor (it actually tastes like lemon!). There is a wealth of information on the interwebs about fish oil, and I suggest you people get to reading:

+ Whole 9...and a calculator (I take 2 pills every morning before breakfast)

+ Mark Sisson..and here too

+ CrossFit

+ High Performance Nutrition

+ Precision Nutrition video

Lastly, in regards to my recovery issues, I reread this blog entry by Joe Friel. Noted.

Body Composition

2010-10-14T12:19:00.000-07:00

Interesting insight (thanks to Joe Friel for posting):

http://www.endurancecorner.com/different_perspectives/body_composition

Thanks to some inspiration from one of my fabulous co-bloggers, I am attempting a new pumpkin recipe this evening. I frequent a handful of food blogs - from gluten-free to vegan - and this recipe recently made the rounds, with lots of favorable reviews. So, we'll give it a whirl. In short, it's a chili stuffed baked pumpkin. Kinda like a stuffed baked pepper...only, not. I've made a version of this in the past (using spicy sausage), and it turned out nicely. I'm going to add some ground chicken to the mix (the Clarendon WF didn't get their ground turkey delivery this morning, how unfort) to add protein. Will report back.

In other food-related news, I'm testing out a new breakfast. I'd been an eggs + avocado + turkey bacon kind of gal for quite a while, and while I heart this protein/fat/carb combo, I simply wasn't getting enough carbohydrate to power me through noon workouts (or evening workouts, for that matter). I've started to experiment with various gluten-free cereals, mostly Nature's Path brands, and have found that my stomach can handle SOME non-gluten grain in the morning. I have a hunch that my body does a much better job of digesting things early in the day, although I'm not sure why. I add some hemp protein powder (chocolate flavored, yum) as well as Psyllium Husk (fiber) to round out the nutritional profile, and then top with either hemp or almond milk. So far, so good.

I am simply falling head over heels in love with cross. Hyattsville was the hardest I have ever raced, period. I took the first turn entirely too hot (they were offering $100 for the winner of the first lap! unheard of in C4), washed out, dropped my chain and stood there, staring at it in disbelief, for about 30 seconds. Some fabulous individual helped me get it back on and gave me a push - THANK YOU, whoever you are! - and I started back out DFL. I thought about the two gels and the Snickers bar I had just ingested, and figured I shouldn't let such precious fuel go to waste (or end up somewhere on my thighs, for that matter) - so I turned it back on and managed to catch the field. Thanks to Bruce & the B's encouragement, I managed to keep the gas on the entire race, as I started to close the gap. I finally caught the two leaders with two to go. I couldn't believe it. I thought for sure they'd be nice and rested and I'd have to fight for the lead...but they were tired. Thank the lord. First win in CX - and it felt great. Until I puked up one of my gels. Eh, details.

P90X is an ass-kicker. No two ways about it. I am sore every day and only do it twice a week, with three days of rest in between. I don't know why I ever stopped strength training - it is such a critical part of being a well-rounded female athlete. I can now do 8 push ups - REAL push ups. This sounds incredibly lame. But two weeks ago, I couldn't do one. Unacceptable.

I have one more thing to say (yes, also about myself), and then I shall sign off. I have had a LOT of trouble recovering from cross races. As in...at least three days of feeling totally wasted. I need to figure out why this is, because it's really hard to bounce back into even recovery training when you feel like a total D. I have a feeling my recovery nutrition should be better (haven't been bringing my Paleo shakes to races - purely being lazy), but other than that I'm not quite sure what to do. Does anyone else have this problem?

Ciao for now.

Pumpkin Pancake Fail and Snickers Bars

2010-10-03T16:28:00.001-07:00

Right, so...the pumpkin pancakes were a complete DISAST. It turned out more like pumpkin mush. Tasted good, but looked like a hot, sloppy mess. Pureed punpkin is just super sticky and doesn't lend well to pancakes sans flour - really needed something to change up the consistency. Banana, sunflower seed butter and egg did not suffice. I had it for breakfast this morning, however, and it was still totally edible. Just not something I would recommend everyone run out and make. No sir. I didn't take a picture because, essentially, it looked like cat food. No one wants to see that.

I had the pleasure of doing my first Kelly Acres ride on Saturday. It was a blast - solid time on the bike with a good group and a nice little climb thrown in near the end. My legs held up pretty well, but I felt bonk-tastic for most of the first two hours or more (even having eaten FOUR gels - come on, now? WTF). We stopped at a gas station right around that 2 hour mark, and I ate an almond Snickers bar. Definitely playing with fire. At no point in recent memory have I been able to stomach any form of candy bar. But I threw caution to the wind (after reading the ingredients and deciding it actually wasn't the worst combination of all time, as I had originally assumed). Turns out, I felt fan-friggin-tastic for the remainder of the ride. I was able to carry on a conversation and hang out on the front for a bit with our fearless leader, and instantly felt a million times better. It is clear I need more sugar in my life.

When I find things that work once, I figure they will work again. I planned to eat another Snickers before today's cx race @ Winchester, but there was no time for gas station shenanegans before the race. As such, I opted for one as my post-race nutrition on the way home. 5 grams of protein and 24 grams of sugar - almost a 4:1 ratio, even! Once again, my stomach cooperated. Shocking, really. Something very interesting is going on. Not sure what, and certainly don't want to jinx it. But the tum has been acting like a total gem the past few days. I digress. Winchester was fantastic. First cx race of the season for me - perfect weather, a lovely roadie-friendly course (only two dismounts) and a nice-sized women's 4 field. Really can't ask for anything more.

After KA on Saturday, the B and I paid a visit to the mickimood booth at the Del Ray arts fair. Don & Michelle Saroff do REALLY nice work. We bought a fabulous bowl from the Peppermint Series - absolutely love it. Nice work, those two. One day I want pottery to be my hobby. At this juncture, however, the purchase of a kiln does not seem a likely item for the to do list.

Finally - I got p90x in the mail yesterday. Training 2x per week starts on Tuesday. I am prepared to be sore.

Good Matt Fitzgerald Read...and Pumpkin!

2010-09-30T13:33:00.000-07:00

Sports Nutrition Made Easy...for women, but definitely applicable for mens too:

http://www.active.com/women/Articles/Sports_nutrition_made_easy.htm?cmp=16-5398

In other news, Harris Teeter has 2 for $5 canned organic pumpkin! Planning to try on a pumpkin smoothie for size, as well as some pumpkin pancakes. I'm thinking eggs, sunflower seed butter, pumpkin and cinnamon for the 'cakes. P'raps a banana if I feel so inclined. Will report back. Sunflower seed butter, for the record, is the best thing since sliced gluten-free bread.

The move is finally complete. We officially live in the 'burbs now. Shirlington. I like it! And I now shop at Harris Teeter, not Whole Foods. I bought 10 cans of salmon for $10!! That is quite a steal. I am sure it has higher levels of mercury...or something. I will miss you, Whole Foods. But I will like having an extra $500/month in my bank account.

I don't really ride my bike all that often these days. But I am signed up for Winchester. Eek.

My brain is fried. I'm sure that's evident in the disjointed, 3-word sentences in this post.

We actually moved ourselves - as in, no movers. I am unfamiliar with this concept. However, it would appear people move themselves all the time. It is horrible. I do not recommend it. I like movers. We live on the third floor with no elevator. It was harder than any Goon or Contes ride I have ever done. It took 2 full weeks.

P90X starts on Monday. I broke down and ordered it, after researching a bit online. Didn't find much beyond p90x. Those cats know how to market their product, I'll give them that. To start, I'm going to do 2x a week, and build to 3. I am excited to get back into strength training. It's been awhile, and I have to build up some leg strength to get me up and down these three flights of stairs 5 times a day. Whooo-wheee! Workout city here in Shirlington.

Ciao for now.

Coconuts

2010-09-17T12:50:00.000-07:00

It has been a minute, has it not? Goodness gracious. I detest the feeling of blog neglection (not a word, according to Blogger). However, I've had a lot on my plate. Here are the excuses for today's entry:

1. I am consulting. I like it. Keeps the brain moving. I go to meetings, tell people what to do, then leave. Glory!

2. We are moving. This weekend! Across the river. Skeery.

3. I am officially wedding planning. And enjoying it. Who would have thought it?

4. I am renting my condo. Also known as the most stressful thing ever invented.

5. Lots of other stuff. Believe me.

Anywho. Today, I'd like to discuss with you...coconuts. Specifically, two products thereof. As you people (person?) know, I am not one to tout processed foods. I shun them, in fact. However, this past Sunday I had a jonesing for something sweet (ice cream ice cream ice cream ice cream) and simply could not stop thinking about fulfilling said jonesing. When I get this sort of feeling, I go to Max's Best ice cream (quite literally, the best), get some form of cinnamon ice cream, and deal with the repercussions post hoc. Unfortunately for me, this past Sunday, they were already closed. DISASTER. Brian, luckily, is a solutions-man, and we headed to the Whole Foods freezer section instead. While he opted for some sort of pistachio thing (protein?), I went for this:

1. Purely Decadent Coconut Milk Non-Dairy Frozen Dessert (quite a mouthful!)

It tasted delicious. I will say, I won't partake in this again most likely, as it did do it's job to destroy my stomach. Most likely the soy ingredients. But I signed up for it. Here are the ingredients:

Servings Size 1/2 Cup (85g) Servings Per Container 4

Amount Per Servings

Calories 210 Calories from Fat 120



INGREDIENTS: ORGANIC COCONUT MILK, ORGANIC AGAVE SYRUP, PEANUT BUTTER (ROASTED PEANUTS, SOYBEAN OIL, SUGAR, SALT), CHOCOLATE FLAKE (BEET SUGAR, COCONUT OIL, COCOA PROCESSED WITH ALKALI, CHOCOLATE LIQUOR, SOYA LECITHIN, VANILLA), CHICORY ROOT EXTRACT, COCOA (PROCESSED WITH ALKALI), CAROB BEAN GUM, GUAR GUM, NATURAL FLAVOR..

The second coconut product I'd like to discuss is Vita-Coco. I am obsessed with it.

2. Vita-Coco

I imagine it's a bit of an acquired taste, and I like to mix mine with 1/2 water to tone it down a bit. But absolutely loving it in my water bottles on longer rides. Loads of electrolytes (naturally) and a high mineral content. For folks who sweat a lot (and lose lots of salt), might not be the best fit - it's primarily potassium, not sodium:

Nutrition Facts

Serving Size: 11.2 fl oz

Amount per Serving

Calories 60Calories from Fat 0

% Daily Value *

Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 35mg1%
Potassium 660mg19%
Total Carbohydrate 15g5%
Dietary Fiber 0g0%
Sugars 15g
Protein 0g0%

Calcium5%
Magnesium9%
Manganese50%

Est. Percent of Calories from:

Fat 0.0% Carbs 100.0%

Protein 0.0%

Time to pack.

Sometimes

2010-09-09T10:29:00.001-07:00

I just like to post a link to something. Here is a link to something you should read:

Gluten-Free Athletes from Active.com.

It is a beautiful day.

Ciao!

Iiiit's cross time!

2010-09-02T20:24:00.000-07:00

To the tune of Iiiit's Hammer Time. Only...not.

Anywho. This is what was done for fun this evening:

Yes, fun! Some might not believe me. Some might say that this "cross" I speak of is painful. Or brutal. Or, in summation, a total ass-kicker of a sport. They are all, indeed, correct. Cross is the hardest sport I have ever done, hands down. The combination of having to think about jumping off your bike, then running with it, then jumping over something large while still carrying it, then placing it back down gracefully enough to then jump back on said bike...all while totally in the red...is hard. Really hard.

But, as they say, practice makes perfect. In this case...practice is absolutely imperative so that when I arrive at Charm City CX in a few weeks, I don't run straight into a barrier...or endo in front of the podium...or fall on my front wheel and break a spoke. All of which I did last year...at Charm City.

Did I mention I can't wait??

I ate some pumpkin last night.

2010-08-31T09:05:00.000-07:00

I paid my local farmer's market a visit this past weekend...and guess what they had?! Pumpkin! First time I've seen it this year. Whole Foods still doesn't have any canned versions for me to purchase. At least that means I'm saving like $5 per visit (so I only end up spending approximately $23423413). I am a glass half full kind of gal.

Anywho. Here is what I concocted last night:

A little mini pumpkin, stuffed with spicy chicken sausage! I sauteed some kale, added chili peppers, mushrooms & tomatoes, then finished it all off with some Cholula. The balance of the pumpkin (which I baked split open, face down in about an inch of water at 450 degrees for 20 minutes or so) with the spiciness of the sausage and peppers was quite enjoyable. I am really into spicy foods these days. Perhaps my trip to Santa Fe encouraged such behavior.

In other news, I took a week off the bike while on said trip. I passed the time in an arsenic bath, a soda bath, a mud bath, on a massage table and so on and so forth. It was a very difficult week.

I rode on Saturday, just for kicks. And since then, I've managed to avoid riding entirely. Sigh. I suppose tonight will have to be the night...and then CX practice starts tomorrow, which is motivation enough for me. Does anyone else feel like time off just leads to more time off?

A few good reads...

2010-08-17T08:10:00.000-07:00

If you're looking to fill your brain with information this fine afternoon, consider these two blog posts from Choosing Raw. I am a big fan of this gal's blog - from which my banana softserv habit evolved - and she definitely appears to know her stuff when it comes to stomach and gut issues. Enjoy!

Eating for IBS - this post is definitely relevant for those of you without IBS, too - she does a good job of explaining soluble vs. insoluble fiber, and the list of soluble veggies/grains are perfect pre & post ride nutrition.

Food Combining, Simplified - this may be the first time you've ever heard about food combining...but for many vegans and raw foodists, it's a way of life. I find it intriguing simply because of my stomach's reaction to fruit if I eat it after a meal (watermelon, in particular). Something to ponder, at the very least.

Orange Hands

2010-08-14T14:37:00.001-07:00

After a brilliant 10 am ride this morning, I had a lunch date planned with mom. We finally made it over to Cafe Green (new vegan joint next door to Komi, same owners at Java Green on 19th St.). It was quite enjoyable. I got my kimchi on and had the eggplant "parm" sans bread. Amazing what one can do with an eggplant.

Anywho, onto the real point of this blog entry. So moms says to me, "let me see your hands." I was skeptical of this demand, but conceded. She takes one look at my palms and says "your hands are orange. ORANGE!" In fact, we compared palms shortly thereafter...and they are, indeed, orange as can be. I kind of sort of knew this before, when I was eating bags of carrots like they were going out of style. But I quit that habit a few weeks ago, and thought the orange hue was a bit less noticeable. Apparently not the case.

I could eat most of these in about 2-3 sittings.

As it turns out, I am getting way too much beta carotene and, potentially, ODing on vitamin A. Too many carrots, copious amounts of cantaloupe and, of course, my precious yam habit. CRIMINY! What's a girl to do? Not quite sure yet. I suppose I need to eat regular taters for a bit and see how things go from there. Too much beta carotene is, luckily, benign. Too much vitamin A is toxic and can make you feel like total crap. I failed to mention this before when I was blogging about iron deficiency, but after testing came back negative for anemia, the doc took one look at my palms and told me that iron wasn't my issue, it was too many friggin carrots!

Live and learn. Too much of a good thing is still too much, isn't it. Drat!

Lovely Weekend and Glycemic Load Musings

2010-08-11T06:19:00.000-07:00

Goodness gracious, I've been meaning to write again for ages. Here are my excuses:

1. I have 19 jobs, but not yet a full-time gig. Please say a little prayer for me to get the Whole Foods regional marketing job. Thank you.

2. I interview, prepare to interview and stress about interviewing.

3. I ride my bike a lot when I am not at one of said 19 jobs or obsessing about interviews.

4. I (we) am (are) wedding planning?

5. I am looking for a place in which to co-

habitate with the new fee-ance.

So that about sums it up. Meanwhile, I do have a few things to report:

1. Page Valley weekend was a blast. We stayed at my parental units' mountain house in Sperryville and drove over Skyline to get to the races. Brian raced both days, I opted not to do the 8 am RR and just raced the crit on Sunday. I heard the women's 4 RR was much like a group ride, so I supposed I should have manned up. I enjoyed meeting some of the GamJams folks and talking about Whole Foods post-RR! Hope you cats had a safe ride home.

The crit was a total blast. Awesome, awesome course.

I am glad I do the Tuesday Conte's hill ride every week, or I would have been SOL. Even still, of the 9 who came out...there were three other women (including Monika from NCVC) who could seriously climb...they were top 3 at the RR as well. The other two were from some VA beach team I think, and their legs skeered me. When I saw each of them attack on a preme lap, I realized I would not be able to beat them in a sprint. Instead of planning accordingly, I came around the last turn 4th wheel and, as such, came in 4th. Meh. A learning experience, I suppose.

The course was SO MUCH FUN. I wish we had more crits like this one.

Twisted Brass Studio

2. Have been doing some reading on Glycemic load implications. I've heard mixed reviews as to whether GI/GL is really all that important...and what I've gathered is that for athletes who work out a ton, it's less of an issue than for those who are inactive. In fact, focusing on glycemic load is pretty darned important for athletes in that initial 30-minute post-exercise window (reference any of the books I have quoted before...Paleo Diet for Athletes & Racing Weight, for example).

Here is the bottom line according to moi, so take it for what it's worth...(perhaps not much): you want to take in low alkaline/high glycemic foods in the 30 minute window after long or hard workouts. The low alkaline part is important because if you start filling your bod with acidic foods, you aren't helping repair the stresses and inflammation your muscles have just incurred. The glycemic load is important because you want to replace your lost glycogen stores as efficiently as possible, and the body does this MOST efficiently within that 30 minute window.

**When you feed your body glucose, your blood sugar rises and you release insulin. The insulin drives sugar into cells to use immediately for energy...any excess sugar gets stored in the liver and muscles as glycogen. After a long/hard workout, you most likely have ripped through any immediate energy stores as well as your glycogen stores. As such, you need to replace the stores so you don't have a shat workout the next day, when your body once again burns through immediate energy and looks for glycogen stores to use up. With me? Wondrous! [Side note: for inactive peeps, it is likely their glycogen stores are chock-full most of the time...and any excess glucose is converted to triglycerides and stored as body fat. Sucks for them.]**

Some good suggestions for 30-minute window foods:

The Paleo Diet for Athletes recovery drink (includes dextrose powder, fruit juice, fruit, some kind of protein - I use egg whites, I also add L-glutamine powder). I usually only make this after a race...it is pretty caloric, and I don't necessarily need it after every workout.
Raisins - so money and easy to have on hand in my jersey pocket so I don't have to eat chili after the Tuesday night ride. Really any dried fruit will do, but raisins are more alkaline than most. Look how happy they are:

Yams - you may have picked up on my love for yams. Not always practical, but a fabulous option if available.
Banana - particularly a nice, ripe one. My problem is that I need to eat like 9 of them to feel like I've eaten anything. But I do love a banana.
Pumpkin - although we're in the midst of a crazy pumpkin shortage, if you weren't aware.
Watermelon - just ask Keck. He ate two huge watermelons after both races this weekend. That, and a steak. Don't you want to be like Keck?
Cantaloupe. I like to eat whole cantaloupes in one sitting, just for kicks. LOVE. If they aren't ripe, however, it ruins my day.

So that's pretty much all to report, for now. I think road racing is coming to an end for the season for moi...Brian is doing the Chesapeake Crit this weekend, but 3.5 hours is way too far for me to go when I have the 7 am to humble me, right here in my backyard. Luckily, CROSS IS COMING!!!!! Holy cow, can't wait. First time on the CX bike will be this Friday. I hope I remember how to do it.

**Got this info from "Glycemic Control for Health" from the fabulous Dr. Safayan.

Holy Canole

2010-07-31T11:58:00.001-07:00

I don't think I've ever bonked so very painfully hard. Ten a.m. ride today (although I planned on the 7...but I needed me those 2 additional hours of sleep) and I hung in for a spell, but I sensed a bonk coming on right at about mile 1.

Sometimes this happens to me - I feel like I'm bonking as soon as I get on the bike. Doesn't matter if I've eaten or not (I always do before a ride) - my eyes start to water, my nose runs, brain gets foggy...it is so highly annoying. I eat a gel, and then 20-30 mins later I forget about the bonkage-like feeling. But it creeps back. And today, it crept back like a frigging hurricane of arms and teeth. Or something like that. It sucked. Brian had to tow me home by dangling a Gu a few feet in front of me. I ate a lot of peanut butter and now I feel like a human again. Does this sort of thing happen to other people? Anywho.

In other news, the chia seeds are...good? Why not. I like the consistency (gel beadish) and I like what they have in them (lots of healthy fats, antioxidants, a various array of amino acids). And I like putting them in my banana softserv. So thumbs up. And Born to Run is a fun read - I recommend it for sure, even if you're not a runner. Next up is Delivering Happiness - a book by the founder of Zappos. Supposed to be phenomenal.

We are off to try Cava on Capitol Hill tonight, which shall be highly enjoyable. I like engagement, it is also enjoyable. For the record.

Busy

2010-07-18T12:17:00.000-07:00

While I search for the next job of my dreams (and/or just a full-time gig that will allow me to ride bikes for multiple hours every week), I've jumped into two part-time jobs that are doing a pretty darn good job of keeping me on my toes (and teaching me a ton, to boot). Contes and Sunnyside Farms. Good times. I'm learning about cherry tomatoes and bottom brackets and Gatorskins and things...boy do I have a long way to go. But at least I am finally getting to know my bike. Pirsig would be pleased with me, me thinks.

Meanwhile, I attempted the Giro and it stole my lunch money. I managed one lap. It was way harder than I thought it was going to be - there are some seriously strong Cat IV women who can climb like the dickens. At least Brian rode well. Here I am explaining the intricacies of the bottom bracket.

In other news, we had a phenomenal time in Chapel Hill (thanks to Ken Johnson for the awesome rides in Carborro and beyond!) and the Outer Banks was (were?) equally as glorious.

I am reading Born to Run and am off to purchase chia seeds for testing purposes. Will report back.

Komi

2010-06-30T15:55:00.000-07:00

We went to Komi for B's birthday. It was a wondrous experience.

Here is B in Komi Lala-Land just following the main course, which was a side of goat. Or something like that.

What I enjoyed most about our experience wasn't the food alone. It was literally everything about the evening. From the moment our server (we had multiple, kind of like everyone does everything type of deal) told us "we have no menus, so just sit back and relax while we cook for you all night" (they ask for dietary restrictions when you make the reservation, which MUST be a month in advance!), I knew it was going to be a glorious night. Lovely wine, fabulous company and a very laid back ambiance made for a perfect evening.

But yes, the food was incredible. Some of the major stand-outs were the pork belly, scallops (a number of different preparations), the salted caramel (holy COW - heavenly) ... and the goat. Said goat kind of sums up why I feel Komi does in fact deserve its #1 ranking. It was just entirely unexpected. It literally fell off the bone, and the accompanying sauces/goodies were so perfect...but honestly, I just loved the simplicity of the whole thing. It was like good old North Carolina BBQ...if North Carolina BBQ suddenly turned Greek. You know what I'm sayin', right?

Speaking of NC BBQ - Chapel Hill this weekend! And the OBX all of next week! Life is good. G-O-O-D. I also start working at Conte's tomorrow. Believe it. Come visit and buy lots of things. On that note, a parting gift. It was a moment of weakness.

Tour Champion - Cannondale from Peter Nicoll on Vimeo.

Wone

2010-06-29T11:43:00.000-07:00

Did anyone else follow this trial? HOLY COW I cannot believe they all got off.

So Reston Was Fun.

2010-06-29T08:28:00.000-07:00

I love that course. LOVE it. I came in 5th. Felt like crap the entire time. I have a number of excuses, but I shall refrain from listing them. Won a really sweet red backpack full of things I will never use but probably should. Thank you LP for sharing this lovely photo of me. I look super special.

Anywho, props again to the IVs who stuck it out - I think we started with around 30, and maybe half of that ended up finishing. Fun race. Next up will be our Giro...perhaps I should start riding my bike for a bit longer every now and again.

Thoughts on Soy

2010-06-26T10:51:00.001-07:00

One of the (many) reasons I stopped eating processed foods was because I eliminated soy from my diet. I believe I've mentioned before that I think soy sucks. Here is a quickie link that further discusses the matter: Westin A Price Foundation (thanks to the cat who directed me to that site, btw!). But for me, soy was one of the ingredients that appeared to be messing up my tum. So away it went, and along with it everything between the dairy and produce aisles at Whole Foods.

Seriously. If you ever take a gander at the ingredient labels on "organic" or "natural" processed foods (cereals, bread, crackers, cookies, frozen dinners, soup, and so on and so forth....) I would be surprised if soy (in some way, shape or form) didn't pop up as the first or second or third ingredient. I used to swear by Kashi products...until I realized that all it is is puffed up soy. Sorry Kashi.

Granted, soy is a good source of protein, and if you don't eat meat/chicken/fish and you get sick of beans, I suppose this can be an option (if soy doesn't upset your stomach). But I would opt for it in it's least processed form (edamame - baby soybeans, perhaps?). Make sure it's cooked, however...apparently it's toxic to humans in raw form (from wikipedia: For human consumption, soybeans must be cooked with "wet" heat in order to destroy the trypsin inhibitors (serine protease inhibitors). Raw soybeans, including edamame, are toxic to humans, swine, chickens, in fact, all monogastric animals.^[12]). Tofu and tempeh and all the other faux "meats" are easier to digest, but they are out for me...since they are primarily just versions of congealed soy. I'd rather have an egg! Yum, I heart eggs.

Required Reading

2010-06-24T13:03:00.000-07:00

1. The Paleo Diet for Athletes - Dr. Loren Cordain & Joel Friel

Why? Learn how to make your own homebrew for post-ride recovery. Way better than any store-bought shenanigans.
On top of that, while normal Paleo Diet peeps don't eat any grains, the PD for Athletes does encourage ingesting whole grains in your recovery phases. So that's good news for you gluten-loving peeps.

2. Racing Weight - Matt Fitzgerald

Why? For those of you who are curious how many grams of protein, carbs, fats, total calories, etc...you should be taking in based on your weight and training volume, he has the answers. There is, however, something to be said for just eating according to the way your body feels - as long as you are getting the right ratio of carbs/fats/proteins in your diet. Just ask Nell. Love her blog & she is a Paleo Purist.

3. The End of Overeating - Dr. David Kessler, MD

Thank you KenBob for recommending. This book will make you never want to eat at Chiles, TGIFridays or Applebees again. But why would go there in the first place? I digress. But seriously, ick. It may also make you feel kinda bad about eating at fancy restaurants too.
This cat was the FDA commissioner under Bush and was instrumental in the new nutrition labeling regulation on food. He kinda knows a lot.
I should add...there is room in everyone's diet for a splurge here and there. Especially if you ride your bike for 7 hours on the same day. You shouldn't feel badly about eating a really crazy good dinner or sweet that you totally enjoy. But only do it every once in awhile. This book explains why it's so hard to only splurge every once in awhile (for some people)...that the way certain foods (fast food, for example) are processed and prepared makes it such that your body is wired to overeat it. Ack! Scary.

I am also currently reading Medium Raw by Anthony Bourdain. Loved his first book, Kitchen Confidential. This book is way different, but still highly entertaining. More on that in a subsequent post.

Oh My...

2010-06-22T19:26:00.000-07:00

Just came across this total gem. I realize that you can't believe everything you read on the internet, I do. But I've read enough (and learned from other reliable sources) to know that this cat is spot on. Even the eating protein before bed part. Plus, I got the link from a nutritionist I trust. Yes, what he's telling us sounds like a lot of work, and it is. But riding your bike is hard work too, no? Why wouldn't you go for that extra edge?

In other news, I learned today that taking calcium and iron at the same time inhibits the iron absorption. Drat. This is the liquid iron supplement I take, btw...thank you Katie for recommending!

I should add...that I am also getting tested for anemia by my doc, just to be certain. I have been anemic in the past (common in women endurance athletes) and had success with a supplement. In the meantime, I am not taking a full dose...and am adding more lean red meat into my diet. Important! Real food is always better than any supplement.

New Discovery

2010-06-22T10:02:00.000-07:00

As I may have mentioned once or twice or thrice...I don't do lactose. Which means I don't do milk, of any kind.

Until...now! Very exciting moment. But first...a little history. I have experimented in the past with soy milk and almond milk, but processed soy sucks (and is no longer a part of my diet) and almond milk just didn't do it for me taste or consistency-wise. Neither of these products do much in the nutrient department, either.

So now, let me introduce to you...hemp milk. Yes, crazy! But true. I found a brand at WF that I really like - it's Living Harvest's "tempt." How playful of them. Anywho, it tastes delicious (in my opinion) and is packed with goodies.

1 cup is only 70 calories, and while it does have less protein than skim milk and soy milk, it has way less sugar and far more healthy fats - the hard-to-get Omega 3 and 6 fatty cids that are so critical to functioning like a human. It's also:

DAIRY & SOY FREE • VEGAN • TREE NUT FREE • GLUTEN FREE
CHOLESTEROL FREE • NON-GMO • KOSHER • LOW SODIUM
Hemp contains no known allergens

Ingredients

Hemp Nut Base (Filtered Water, Hemp Nut [Shelled Hemp Seed]), Natural Flavors, Tricalcium Phosphate, Carrageenan, Sea Salt, Vitamin A Palmitate, Vitamin D2, Riboflavin, Vitamin B12.

And no, it doesn't get you high...there is no THC in the products at all.

I use it in smoothies and you can also use it in place of regular milk for cooking and baking! Haven't experimented with that just yet, but will report back.

Dynamic Duo

2010-06-21T14:24:00.000-07:00

Heal fast guys, thinking of you both. Mabra misses you!

'scream

2010-06-16T10:47:00.000-07:00

I would like to know if it is going to rain all day or not so I can get my butt on the bike. Or maybe I should just stop being a wuss and ride. Anywho...

I gave Arctic Zero a whirl the other night. I liked the idea of being able to eat the entire pint and not then feel like a total cow, plus the minimal ingredients seemed Meg-friendly (even though it's processed...gluten-free, and "lactose-intolerant friendly" - whatever that means). However...I have a sneaking suspicion that this product MIGHT be too good to be true.

About 130 calories total for the entire pint. Yet...

From AZ's site:

Is the Arctic Zero calorie count off? How does one serving of a pint of “Chocolate” provide 32 calories per serving when it has 11 grams of carbs and 4 grams of protein?

We get the standard 4 calories per gram nutrition question several times a day. Per the FDA requiring us to do so, we have to list total carbs on the label regardless of whether they have an impact. In addition to our proprietary ingredients, we also utilize the patented Whey Low sweetener that has been on the market for more than a decade. Whey Low has 75% fewer calories than traditional sugar, because only 25% is absorbed by the body and it has a 70-80% lower glycemic index to boot.

Huh? I don't get it. But in any case, this product destroyed my stomach. I shall not be buying it again. Shoulda known. Too many different "gums" in the ingredient list.

INSTEAD....I need to share with you the most glorious dessert I've ever experienced. This is literally the BEST THING EVER. Seriously, best. I usually add a frozen stawb or two, a little avocado (love the creamy texture) and some apples on top for added crunch. Way better than any store-bought ice cream.

Okay, must get on bike.

Listening to the Bod

2010-06-15T19:53:00.000-07:00

I've been trying to get this post together for awhile. I think I've finally got it.

I've been on a mission to pay attention to the way my body feels. I've really been listening hard. It's quite amazing what I've learned from it!

I used to overtrain like a madwoman. When I first got into cycling about a year and a half ago (post triathlon days), I would go out on group rides almost daily, get my butt kicked, and then do it again the next day. I never gave myself time to recover, rarely took a day off and generally just suffered through the workouts - because I thought it's what I needed to get stronger. I was out of shape, having come off of a bout with mono (worst EVER, btw) and about 10 lbs heavier. I thought you were supposed to lose weight on mono. BOO MONO. Anywho, I digress. The point is, it took me a really ridiculously long while to come to terms with the fact that more + harder + all the time certainly does not = better. I was tired and hungry 24/7 and only near the end of last summer did I start to see any significant improvement in my riding, namely due to some of the weight coming off.

At the same time, I was eating whatever the eff I wanted...and my stomach was a total disaster area. I was stressed from work and travel, and my sleep was extremely sub-par. Combine all of those factors - and my bod was screaming at me to lay the heck off. It wasn't until after cross season that I finally began to listen.

I started to change my diet, slowly but surely...eliminating dairy, then soy, then grains...and starting in March of this year, I pretty much stopped eating anything processed. My stomach did a 180. It wasn't overnight, but I am about 100% happier in the gut region than I have ever been in my entire life. Meanwhile, after a very thorough round of tests by my doctor, I found I was deficient in magnesium, of all things, as well as iron. Rather than blindly taking supplements, I decided to track how low I was on a day-to-day basis.

I use www.fitday.com, and I really like it. You do have to be fairly precise with what you eat, and I'm sure it's still not super accurate. But what I found was that my iron, calcium and vitamin E were way below the RDA every single day. Low iron often means low energy and crappy workouts...calcium is obviously critical to building and maintaining strong bones as well as muscle contraction. Kind of important. Magnesium plays a crucial role in our systems as well - who knew? - it's involved in over 300 biochemical reactions in the bod.

More on magnesium, from wikipedia: "Spices, nuts, cereals, coffee, cocoa, tea, and vegetables are rich sources of magnesium. Green leafy vegetables such as spinach are also rich in magnesium as they contain chlorophyll which is rich in magnesium. Observations of reduced dietary magnesium intake in modern Western countries as compared to earlier generations may be related to food refining and modern fertilizers which contain no magnesium.[17]"

I eat a ton of spinach & veggies and drink coffee every day - but I still wasn't coming anywhere near the RDA. I now take a calcium supplement that also has magnesium in it, a gluten-free liquid iron supplement...and I'm kinda sorta taking a fish oil capsule, but it tastes like fish and I definitely don't like it. I need to do more research on it as well before I commit.

As far as training goes, I am much more generous with my days off. Some weeks I even take three days off, if I feel I really need it. And I never go super hard more than 3 days a week. One thing I still need to master: carb intake. I am often really lethargic during the day or on rides due to my lower carb intake (product of a gluten-free diet...my carbs come from yams, fruits & veggies - and it's really hard to get to the 350 grams/day Matt Fitzgerald recommends as a minimum for my weight and the amount I train. If you haven't yet read it, Matt's book, Racing Weight is phenomenal - a post to come on that one of these days).

Anyway, the moral of the story: just for kicks, pay attention to your body if you don't already do so. I feel better than I have in a very, very long time, although I still have a ways to go when it comes to riding. But I see progress, I do! Put good stuff in your body, and you'll produce good stuff, me thinks. Or something like that.

Shakes

2010-06-09T14:17:00.000-07:00

A few things on shakes.

1. Shakes are awesome. I have one almost every day for a snack.

2. I mix some kind of fruit (frozen bananas are always in there, plus maybe bluebs or strawbs or cantaloupe - YUM), egg whites in place of protein powder (the kind in the carton from Whole Foods - I go through WAY too many of these a week...I don't use protein powder b/c it has a ton of calories and I've never really found one I like, although Matt Fitzgerald suggests whey protein is best), some kind of veg (spinach, swiss chard, kale, cuc), Honest Tea unsweetened green tea, water, ice and BOOOM...best shake ever.

3. Here is a great little list for making your own best shake ever: http://www.precisionnutrition.com/super-shake-creation

4. Wonji Juice just opened up a little juice bar at the Whole Foods in Glover Park. I tried a Green Goddess yesterday - kale, parsley, cucs, broccoli, pear, pineapple & lemon. It was greenlish-ous. I am thinking about getting a juicer. Seems to be the thing to do these days.

Sally Ride

2010-06-07T07:59:00.001-07:00

I believe it was on the last lap that I realized the name of the road was Sally Ride. Probably should have been more focused on NOT blowing up on the final straightaway. But anywho. Great race, good times, good girls out there. Love the MABRA cat IV scene these days.

Digging this photo - credit Lesley Olson.

Strawbs

2010-06-05T11:57:00.000-07:00

Can't wait to figure out what to do with these! All of these plus a huge zuchinni...$13.00 at Homestead Farms. Pretty good deal, me thinks!

PS Droid phone pics will just have to do.

Zuppa!

2010-06-04T11:50:00.000-07:00

I am thrilled to report that my CSA share started up this week! My fabulous teammate, Lindsey, suggested I split a Waterpenny Farm share with her this year, and I concurred. We picked up our first delivery on Wednesday, and I've been having way too much fun in the kitchen ever since.

Firstly, ground turkey "tacos." I have a borderline obsession with Cholula hot sauce, and thus most things I make must blend well with said ingredient. I cooked up some fresh ground turkey, peppers and mushrooms, added the hot sauce, and wrapped them up in the ginormous lettuce leaves (part of the CSA). Side of avocado. It was a filling yet light and refreshing meal, and perfect for us grain-free humans!

Secondly, garlic scapes! I'd never heard of these before, but they are the tops of garlic bulbs and look like chives (which is actually what they taste like). Brian and I sauteed some of these up with lemon & olive oil, added our fresh asparagus (CSA) - and it was literally the best asparg I've ever had. So crunchy and clean-tasting. We also pan seared some of the Whole Foods frozen scallops with turkey bacon to go along with, atop fresh CSA spinach. Quite enjoyable.

Currently, I'm experimenting with a gazpacho/blended salad concept that is shockingly delightful on a day like today. I combined baby carrots, the ginormous lettuce leaves, garlic scapes, avocado, mushrooms, salt & pepper, about a cup or two of water...and voila. Chilled gazpacho/blended salad goodness. I added some Cholula to spice it up a bit, which balanced things out quite nicely.

One of these days I'll get a new camera.

In other news, first race since BikeJam this weekend - Ride Sally Ride. Looking forward to it. I think I am still recovering from last Saturday's 7 am ride, however. Hm.

In closing, go get yunself a CSA share!

Fat-tastic

2010-05-15T14:57:00.000-07:00

Don't be skeered! Fat is our friend. I promise. Mark says so! Without getting too scientific on you (and I am certainly no authority on the matter anyway), healthy (essential) fatty acids are a critical part of any athlete's diet. To simplify things completely, if you include healthy fats in your diet (around 30-40% of your daily caloric intake), your body will ultimately become more efficient at burning fat instead of carbs as fuel when you're doing your longer zone 1/2 workouts (if you're not pounding gels every 5 minutes, that is). Per Joe Friel's blog: "The body uses for fuel whatever it is given the most of. If you eat a diet high in carbohydrate, which at some times in the year is necessary (more on that at another time), it will prefer to use sugar for fuel. If you feed it more fat while reducing carbohydrate it will learn to use fat for fuel. That’s a good thing since it augments your aerobic endurance training." Wouldn't it be glorious if our bodies were constantly burning fat as fuel?

Some additional links to good info on fat if in need of some light reading this evening:
- Ironman.com
- Bodybuilding.com
- Trainingpeaks.com
- Active.com
- wikipedia.com

Here's the thing, see. Your options are kind of limited when it comes to the "right" fats. Here's my list, comment if you feel I've missed a biggie:

1. Avocados (I eat about one a day - they are SERIOUSLY the bomb. They make everything better, period.)
2. Nuts (walnuts and macadamia nuts have the best (lowest) omega 3:6 ratio around...cashews are just aight...almonds are surprisingly one of the worst with hardly any omega 3s to be found - but still a healthy source of fat, just in moderation! Peanuts are NOT nuts - they are legumes, and also have no omega 3s.) My problem with nuts is that you can only have like 3 of them and it's a zillion calories. I put a few on my salads or in my smoothies from time to time.
3. Eggs (look for labels that include increased levels of omega 3)
4. Grass-fed beef (higher omega 3s than grain fed)
5. Olive oil, coconut oil, flaxseed oil, walnut oil
6. Salmon - the greatest fish of all time - and other oily fish (sardines, mackerel...check out the canned fish section)

Obviously everyone's dietary needs are different. I tend to try to get 30% of my total calories by way of healthy fats, 40% carbs and 30% protein. Typical American diets are generally higher in fat (but the WRONG kinds of fat - trans-fats/hydrogenated oils, etc), lower in protein and higher in carbs. Typical Americans are also kinda fat...likely due to the type of carbs they're ingesting amongst other things.

Hope this wasn't boring. I find this stuff interesting though, so at least I am entertaining me! Congrats to all the gals who killed it on the gravel today - very sad I wasn't out there. Back still hurts. We'll see how I feel tomorrow for Leonardtown.

Breakfast "Souffle"

2010-05-10T08:40:00.000-07:00

This weekend, a crisis was narrowly averted. I awoke Sunday morning to eat breakfast before my am group ride...and there was not a yam to be found in my house. Apparently my yammerific Saturday had depleted all sources. Disaster.

However, I collected myself and considered my carbohydrate options. Here is what I came up with, and it ended up doing the job (and tasted quite delicious!):

2 small bananas
1/4 avocado
Egg whites (3/4 cup)
Frozen wild blueberries

First I mashed up the bananas in a bowl and then added the raw egg whites and frozen blueberries. I stuck it all in the microwave until the egg whites began to fluff up. I stirred it up a few times, stuck it back in the micro until the egg whites were cooked through. I added the avocado to the mix for some added healthy fat. The resulting consistency was super light and airy and a nice combo of protein, carbs and fat. Camera still broken, but don't worry, it doesn't look very pretty anyway. But it tasted good and it did the job to power me through a 2 hour group ride sans yams.

Green Eggs and Ham

2010-05-03T10:25:00.000-07:00

Well, not exactly. But a rendition of them, if you will.

A few months ago, I wrote about a tasty little breakfast concoction - Almond Butter and Banana Pancakes (courtesy of Mark's Daily Apple). I haven't been eating much by way of almond butter these days, however, firstly because my stomach doesn't always feel great after eating it but mainly because it is packed with calories (although good they are good calories!). I awoke this morning after a really fun, hard weekend of racing (two open races and a category race - also my first open races AND first double up) craving something other than my normal eggs/spinach/avocado breakfast. And I had bananas on the brain. So here's what I came up with...and it was quite tasty and satisfying!

Green Pancakes & Turkey Bacon

2 eggs
1 small banana
1 oz avocado
handful of spinach

I stuck all of the above ingredients in the blender until smooth. Then, poured onto a medium-heat pan (sprayed with cooking spray) - it made about 8 mini pancakes. Mini GREEN pancakes. Kind of awesome. Some turkey bacon on the side. Only about 300 calories and packed with good fat, protein and carbs. Yum in the tum! My camera is broken, alas, but I will take pics next time around.

Enjoy!

Octopus?

2010-04-29T21:04:00.000-07:00

Yes, octopus.

Here's the story. I eat a lot of canned tuna - it goes in my salad at lunch on pretty much a daily basis. It tastes yummy, plus is a good source of protein with a bit of healthy fat. HOWEVER, on my most recent voyage to Whole Fiz, I was stunned and dismayed to see a warning label beneath my precious tuna cans. Mercury. Of course this isn't new news, but I figured if Whole Fiz was telling me to watch my intake, then probably tuna 5+ days/week was pushing it. Not to mention, variety is the spice of life! It was time to begin exploring the canned fish section.

I came home with sardines, mackerel, trout, kipper...and octopus. I've tried them all, and they are all quite enjoyable (if you like canned fish - perhaps an acquired taste). The octopus, however, stood out as the most unique. It has an extremely chewy consistency, but I really loved it! It's like squid only chewier. Tempting, no? Trust me. Give it a whirl.

In other news, after 3 days off the bike for some much needed recovery, I made it back down to the point today. It was wild and wooly! But MAN, do I love the point on a gorgeous Thursday night. Doesn't get much better than that, me thinks.

This weekend is a biggie. Murad open, Bunny Hop 4 and open. Yowza! That's going to require some serious yamming. Happy Friday!

I Heart Yams

2010-04-24T14:19:00.000-07:00

Clearly it is time for a post. Holy cow it's been awhile!

This post is an ode to Yams, with a capital Y. They deserve to be capitalized.

A few months ago, I stopped ingesting anything with gluten in it, as well as rice, potatoes, oats, and anything else that had the ability to destroy my stomach upon entry (which is pretty much everything except fruits, veggies and most protein). I've been struggling for many years with a horrendous stomach, and I finally decided to take drastic measures. I quit my oatmeal habit as my main pre-ride/race fuel...but struggled to find a suitable replacement. So begins my love affair with yams.

It started off slowly at first. Pre and post-race at Jeff cup (my first-ever road race), I still tried to eat my usual almond butter bagel. On top of that, I was unprepared for food during the race (forgot my GU, disastrous) and had to bum an Optimum Nutrition bar and a gel off of Keck. I ate a little of the bar during the race and frigging dropped the gel. Sure enough, a few hours later, my innards once again retaliated against me. Back to the drawing board.

I had heard about the gloriousness of yams and their ability to fuel endurance athletes - and at Jeff Cup, I witnessed Keck downing a few pre-race. Apparently this is turning into an ode to Keck as well. Anywho, Keck is not alone. My trainer has consistently touted yams as THE best carbohydrate source for energy and recovery, and a number of the training/nutrition blogs I follow have suggested the same (Train with Nellie).

In any case, I finally decided to give Yams a whirl as a pre-race meal. While not entirely the best idea to test something new before a race, I knew that yams agreed with my stomach, and I figured they couldn't possibly hurt the tumtum moe than a bagel. So - I tested out a new breakfast the day of the Chantilly crit. I combined eggs, mashed yams and a little bit of avocado (plus some turkey bacon on the side). It was delicious! If you like that sort of thing.

And the results? Best I have EVER felt in a race stomach/gut-wise. I ate the same thing the next day before Dolan and once again felt phenomenal. I even followed it up with a post-race Yam recovery snack. I also have them (small amount) with my pre-race dinner to start building up carbs in my system. Works like a charm.

So, in summary...Yams are the bomb. And so is my team - congrats to the C's for their upgrades last weekend!

Scallops & such

2010-01-06T17:12:00.000-08:00

A few things to report.

1. Tonight I made scallops with turkey bacon, balsamic reduction and Brussels sprouts. I am getting quite fancy. Whole Foods has frozen-packed scallops that are shockingly delicious. 6 oz (packed with protein) is only about 150 calories, and it's a lot of 'em! Not cheap, but I am happy to spend money on healthy, quality food. Maybe if more people do it, fewer people will fall for the Taco Bell skinny drive-thru menu (or whatever they're calling it). Are you kidding me? I shan't get started on fast food and pretty much every major food production company at this time. I will say that Michael Pollan just came out with another new book, which is simplified for those of us with short attention spans. Bottom line: eat real food, mostly plants, and not too much. Rules to live by.

2. I digress. So I was motivated to make my own scallops due to a phenomenal meal I had at Bistro Bis on Monday night. I took my employees out for a little post-holiday celebration and send-off for me (I am moving on to greener pastures!) and was really impressed with the food. The scallops were so delicate and slightly sweet...literally melted in my mouth. The homemade apple tart for dessert was also a highlight. Highly recommend. And it's now ranked 14th in DC, according to Washingtonian, for the record.

3. That same night we headed to Passenger Bar. I liked it. Low key, good beers and they have kimchi hotdogs...I couldn't resist, and we ordered one to sample. I was on a hunt for kimchi today at Whole Foods, alas, to no avail. New project for tomorrow...find kimchi. Oh, and pick up my cross bike which has made a new home hanging from the Contes ceiling.

Brian and I saw "It's Complicated" on Friday night - it was aight. Not as good as "Somethings Gotta Give." Not even close. We rented "District 9" and it freaked me out big time. Next up is Avatar in 3D tomorrow night - looking forward to it!

Timely nutrition article

2010-01-02T12:12:00.001-08:00

By Mr. Friel:

http://www.trainingbible.com/joesblog/2010/01/base-period-nutrition.html

High up in Sky

2009-12-20T17:51:00.000-08:00

Who knew one could still get excited about free WiFi in this day and age? But, it's the truth! I'm a few thousand feet up on Virgin Atlantic, heading across the country for a little R&R this week, and I have free em-effin WiFi. On an airplane! That is cool, if you ask me.

So, at the risk of sounding redundant... that was a lot of snow. Phew. I have to admit, I didn't appreciate it to its fullest, unlike those who partook in the critical mass snowball/gun fight on 14th Street. Brian and I hibernated, for the most part. But that was still pretty enjoyable. Once, we went to Kavanaugh's. We went to Starbucks. I made a huge omelet and Brian made a "Hawaiian Plate" for breakfast. Lots of rice, fried eggs, veggies and some garbanzo beans. It tasted delish. Not to mention, I spent 2 hours and 45 minutes on my trusty trainer yesterday, which sets some sort of personal record. It wasn't so bad. Chad had me doing some fast cadence drills, which helped break it up a bit. Plus, I watched Julie & Julia, which is a great little flick (and book).

Because I have free WiFi on said Virgin Atlantic flight (google is giving it away for free for the holidays, how glorious is that?), I have been doing a lot of internet browsing. Just for kicks. I've now spent a truly inordinate amount of time on Mark's Daily Apple. This site offers an incredible wealth of knowledge on nutrition. A former marathoner and Ironman triathlete (he came in 4th at Kona one year! not too shabby), he has since eschewed "chronic cardio" and ice cream for a Primal existence. It all makes a whole lotta sense. Granted, I want to win bike races next year, which means I must ride lots... so I won't be going fully Primal anytime soon. However, I have definitely adopted many of his suggestions in my non-processed food eating quest. He's all about lots of good healthy fats, protein and tons of veggies, some fruit (berries are best). It's good stuff. Just beware - you could get sucked in (there literally is a link for everything on there, it's phenomenal) and suddenly find yourself deep into a post about intermittent fasting. Then you're really in for it.

I'm excited for vacay this week. No Super Six until I arrive in Cherry Valley, NY ...which won't be until Friday. But lots of outdoor activities are in store. The brother is training for a half Ironman, so we'll get some good high intensity workouts in for sure. Hiking, some mtb, rock climbing and such. Looking forward to it. It's been a friggin stressful week.

Merry Christmas!

Le Trainer

2009-12-16T06:54:00.000-08:00

Up until this past weekend, I have absolutely hated getting on my trainer. Generally, this is how a cold/rainy/snowy day will unfold:

1. Wake up. Think about how much better I will feel if I do trainer session in the morning.

2. Get out of bed. Affirm that I will complete trainer session in the morning.

3. Stare at trainer, give it evil eye. It returns my glare with a similarly daunting stink eye.

4. Eat breakfast.

5. Do everything humanly possible that does not require getting on trainer.

6. Suddenly, it is dark out. EFF. Still have not gotten on trainer.

7. Call cyclist boyfriend and ask him to remind me why I have to get on the trainer. He replies, "do you want to upgrade to a Cat 3 next year or not?"

8. Finally get on trainer. Hate most minutes spent on it.

9. Get off trainer. Feel like I am better than everyone else, at least for a few hours.

10. Think about how I should have done trainer session when I got up that morning.

11. Eat, sleep. Repeat.

Or something like that.

But the good news is...I no longer hate the trainer. As it turns out, somehow I wasn't putting my bike on properly, thus it felt like crap every time I got on it. Brian finally showed me how to do it, and I'm still not sure what the difference is...but the bottom line is that it feels about 9,000 times better. Now I actually don't mind it, not even a bit.

I mean, I still put it off for as long as humanly possible, but at least now I don't hate it anymore.

Two more!

2009-12-07T18:12:00.000-08:00

Today, I made two things that were the bomb. So I need to post about 'em.

1. Almond butter banana pancakes, thank you Mark's Daily Apple and people who have gone "Primal." It sounds a tad over the top, but these pancakes are definitely the bomb. They are super easy to make, and taste shocking fabulous. But then again, it's eggs, almond butter and mashed bananers - how could that possibly be bad?

2. Secondly, as an accompaniment for my dindin, I made kale. I have bad memories of kale, unfortunately. While my mom has become a phenomenal cook, she used to make my brothers and me eat only slightly boiled (raw) kale seasoned with a little salt. It was generally paired with liver & onions (which she said was steak) - and altogether, I could not chew a single bite without gagging. Literally. Love ya moms, but MAN. Anywho, tonight I braved kale as an adult, and it is a wondrous veggie. Lots of protein and other goodies, and when you boil it until it is SOFT, it tastes just like any other leafy green. I then stuck it in a sautee pan and cooked it for a few minutes with some tomatos, onions, galirc and some oil & vinegar. Very enjoyable.

Cold/Dark/Snow/Etc. but also Things that are the Bomb

2009-12-06T09:33:00.000-08:00

Right, so it's now officially cold. Sigh. It would be a lie if I said I liked it. Because the truth is, I kind of hate it. For some reason my nose is particularly sensitive to the cold, and the second I step outside into sub 40 degree temperatures, my nose freaks out, gets all red and uncomfortably prickly when I attempt to breathe in. I hate walking out of warm places, like my house or a restaurant, and feeling like I've been slapped by a really large hand across my entire body. Not to mention biking in said temperatures. The nose issues escalate, I never really get warm, and my lobster mittens are the only thing that work...but work so well that my hands sweat profusely. Sigh.

On a lighter note, it was nice that the weather gods gave us one more wondrous day to play outside on Thursday .

A few things to point out today:

1. Rice cookers are the bomb. Brian got me one for my birthday, and I now cook my gluten free oatmeal in it every morning and steam a banana at the same time in the same contraption - and then mix 'em together and it tastes glorious. My trainer also told me I need 80g of protein per day, so I've been adding egg whites. It makes the texture of the oatmeal just a touch thicker and adds a nice flavor. Delish. It goes without saying that rice & quinoa are also made perfectly in this thing.

2. SAD lamps are also the bomb. Brian got me one for my birthday (he done real good on my Bday...good work B!) and I use it every day. I don't know that I officially have SAD (seasonal affect disorder...or something like that), but I definitely get a little down/lethargic when the sun only stays out for a few mini hours over the winter. So I turn this thing on at my desk while I'm working, and it is almost like hanging out on my balcony in the sun. Almost. It's still a weird looking light on my desk, after all.

3. Eating non-processed foods is the bomb. I started seeing a new homeopathic doctor (thank you Michelle for the recommendation, Dr. Safayan is tops) and we're on a mission to figure out what the heck is wrong with my stomach all the time. I officially do not have Celiac disease, but there are strong possibilities that I have a gluten intolerance, lactose intolerance and possibly an intolerance to soy. So that's super fun and not limiting at all. The good news is that I am now making much better choices about what I put in my stomach. I am pretty much eliminating all processed foods (except for my GF oatmeal, I think it is okay on the tumtum - although the trainer says to limit it to just around my workouts) - so that means primarily fruits, veggies, meats/fish. I eat a lot of sweet potatoes, have tons of frozen cauliflower and broccoli around, spaghetti and acorn squash, quinoa, chicken on the Forman, and so on. While my stomach still retaliates against me from time to time, things have gotten better. The problem is that I am still super addicted to Yogenfruz (even though sometimes they randomly close for no apparent reason as they did last night and made me highly crabby) or Iceberry frozen yogurt and crave it once a week at least. I think it might just be the mochi topping that is the real addiction. I LOVE that stuff. And none of it meshes well with my innards.

4. Dino in Cleveland Park is the bomb. I've eaten there a few times in the past, but it's been a few years. They do a great job with their menu - it's now primarily local foods with some extremely creative combinations. I had the tuna, which came seared with sweet potatoes and some kind of grapefruit slaw. It was friggin delicious, all of it! I have quite a few places on my list these days, however, so sometimes I feel like I shouldn't be returning to places I've already been. This joint made me forget about that concern.

I finished the Help, which was a great read. Highly recommend it. Probably not going to give it the bomb status, but still really worthwhile.

I think that might be all for now. It is still cold and and I am supposed to ride for 3 hours today. Probs not going to happen, as I am a wuss. Going to be a busy week! I like being busy. I hate being lazy. Lazy is definitely not the bomb. The activenetwork posted this on Twitter today: "Laziness is nothing more than the habit of resting before you get tired." - Jules Renard. Truth!

YES!

2009-11-09T05:40:00.000-08:00

First ever podium finish.

Zen

2009-10-31T17:15:00.000-07:00

I planned on writing more about DCCX. Really, the bottom line is that I finally finished an effing cross race. Glory! After two totally disastrous attempts at the beginning of the season, I finally took some time off to figure out the sport fundamentally. While I still need a ton of work on my remount, I managed to gain enough confidence practicing on my own (with some stellar help/motivation from Peter, Lindsey, and Jim to name a few) to feel comfortable racing again. The course was perfect - only one dismount - and a few technical-ish sections. The ridiculously rambunctious Coppi cheering section was most definitely the highlight of the race. Here's a pic that Chris Scott posted...I definitely smiled a few times around, but clearly I was in some kind of "zone" for this one:

Awesome. Yes, that sign does read "KILL IT MEG." Love it! Still basking in it, I admit. My teammates rock. And DC-MTB put on a phenomenal race from start to finish.

So, in other news, I'm in a book club with some buddies. We recently finished The History of Love, which was quite good. It reminded me of a more sophisticated version of The Time Traveler's Wife (which I loved) - the quality of writing just seemed a bit better to me. Sections of the book are narrated by different characters entirely, so it takes a few re-reads to get the hang of it at first. But the intricate workings of the storyline reinforce a level of anticipation on behalf of the reader, and I found myself turning the pages expectantly. I recommend it. Our next book is called The Help. I shall report back.

Meanwhile, I'm slowly plowing through Zen and the Art of Motorcycle Maintenance. My dad has always raved about this book, saying it's what truly changed the way he approaches obstacles and challenges in life. Without giving too much away, this book is a very personal philosophical journey through rational and irrational thought - neither of which the narrator can ever fully define. He (the narrator) is a true realist - one who views things not for what they are, but for what they are made of or what they represent. The zen of maintaining his motorcycle serves as the pinnacle of his thought process. He compares this way of thinking to the more romantic/classical approach - those who are content to perceive things as a whole, at face value.

As I've been reading, I've found more than one example of how incredibly classical in thought I lean. I am trying to ammend this a bit, particularly as it relates to fixing my road bike. For years, my old Giant never saw a bit of TLC unless I sent it to the shop for a tune up. I never understood anything about how it worked, why something would break...even how to change a flat tire. One could also call this lazy. But it was truly more of an unwillingness or lack of desire to learn about it - I just want the thing to work as it was intended to.

This book has motivated me to spend a little time getting to know the inner-workings of my bike. As has Brian. Talk about a realist. When he and my dad get together, they go around just trying to find something to fix. Really so they can take it apart, and learn how it works. Meanwhile, my mom and I just watch and exclaim "how romantic!" Or something like that.

Anywho, this is a book you really need to sit down and READ. And reread. Passages and sentences. Truly absorb and understand what this man is saying. It's fascinating, eye-opening, life altering stuff.

And I'm going to pick it back up now.

DCCX

2009-10-28T06:42:00.000-07:00

Right, so I do need to post a little something about DCCX...and I shall later today. But in the meantime, the bottom line...I finished! And here is a picture Bruce Buckley took to showcase how intent I was on finishing. ACK!

Luckily, I am actually still normal(ish), which is a smidgen better depicted here, post race:

Go Do List

2009-10-19T15:21:00.000-07:00

Thank the lord that weather is over with. What a horribly rude/unnecessary awakening to the fact that it's not summer anymore. In any case, this week looks like it's going to be glorious, and I think I've emerged from my funk thanks to the Shenandoah air. As such...my go do list for the week:

Monday:

The Sartorialist is here! He's signing his book at the most recent 14th Street addition, Masa 14.

Tuesday:

I must see Where the Wild Things Are.

Wednesday:

So this looks kind of cool. All week it's Design Week in DC - I never knew this existed. In any case, at 8 am on Wednesday, Teaism is hosting a discussion on online branding. Says it's for AIGA members only, but I don't buy it.

Thursday:

Race Across the Sky - looks like it could either be really good...or really predictable (it's a feature on this year's Leadville 100. If you'll recall, Lance kicked everyone's ass). Either way, if it features bikes on a big screen, I'll gladly partake.

Friday:

Athlete: The Sports Illustrated Photography of Walter looss. At the Newseum!

Saturday: Two fun female cycling shindigs to choose from!

Women, Wheels, Wellness at Blue Ridge in Glover Park.
DCChix women's-only cross clinic, located on the DCCX course (race is Sunday).
Design Week lecture series in Caddy's Alley. Cool.

Sunday:

DCCX! Wrangle up some cowbells and come drink beer and eat frites while heckling those of us on two wheels.

Sometimes, it's all you need.

2009-10-17T16:00:00.000-07:00

Nothing like a few cold, brisk days in the country to bring things back into perspective.

Like most outdoor enthusiasts in the DC area, I came down with a gnarly cold this past week as soon as the weather turned. That, coupled with some overarching feelings of inadequecy in life, job and training - I took to my warm condo and relatively uncomfortable couch and hardly moved for four days straight. No bike, no gym, no random adventures. For anyone who knows me, this is...unheard of. But, it's what I felt I needed.

Turns out, I was wrong.

I've been in the mountains for less than 24 hours now, and I already feel completely rejuvenated. Brian and I packed up some warm clothes and our cross bikes and got the hell out of the city Friday night. As soon as we exited 66, the rain stopped. By the time we reached the Shenandoahs, you could actually see stars.

Granted, we're not roughing it. I am extremely lucky in that my parents own a place out here, and are kind enough to let us come relax every once and awhile. Today, we took to mapping out a solid cross course on their property - excellent varying terrain and some challenging grade here and there. After a nice hiatus from the bike, it felt great to get back out there and just play around for a bit.

So...I suppose my point to this post is this: don't give in to the weather, to the stresses of everyday life. Well, maybe give in for a few days, but then find your druthers and drag your butt out of bed, and find a mountain or two to stare at. Breathe in some deep, fresh breaths of good clean air...and think about something other than yourself for a few minutes. It's remarkably energizing.

Pilar

2009-10-08T10:07:00.000-07:00

I'm not quite sure what it is about Bar Pilar that I love so much. A few things it potentially could be:

- They have cold Woodchuck Cider (not to mention an incredibly diverse and creative drink menu)
- It is just dimly lit enough that you can still see everything, yet feel comfortably serene and quite warm & cozy
- It's never super crowded and you can 9 times out of 10 find a table or seat at the bar
- The food is fantastic. Small plates, which I love, all very creative and extremely delightful. Most recently, I enjoyed their grilled calamari with red sauce (wow) and a handful of mussels in a delectible white wine and garlic sauce. Everything I've tried there, however, has been quite tasty, so I'm fairly certain you can't go wrong.
- Their website is simple yet effective - just like their drinks, food and atmosphere. Winning combination.
- It's on 14th Street, and as a rule things on 14th Street are cool

I think that sums it up for the time being. If you haven't been, you should. It's around the T St. block.

In other news, Red Bull Art of Can exhibits today through the 19th at Union Station. I'm excited to get down there to check out our local artists ability to manipulate a Red Bull can (or cans), and the new Bike Station.

HP at 5 - see you (me) there!

Of Note

2009-10-05T13:52:00.000-07:00

1. Today, I changed my work blackberry signature. Where it once read, "Sent from blackberry while driving with knees," it now reads, "I stopped blackberrying while driving, and so should you."

Let's face it. It is incredibly stupid to text or email while you are driving a vehicle. It's almost like you black out for a few minutes while you're either reading or typing...and then suddenly, you're back to the task at hand: driving a vehicle that weighs approximately a ton or so that you, and only you, are controlling with two hands and one pair of eyes. Not to mention the folks in the lane(s) next to you. They're also texting and not paying any attention to you or the road.

Granted, I'm a hypocrite, and it's not like I haven't been doing this for many, many years. But I am lucky nothing has happened. Except for that one time, when I was entering an address into Garmin, and I rear-ended "Queen" in the middle of Southeast DC. I paid her $1000 for her "bumper" - it wasn't in tip-top shape to begin with, I can assure you. But since I was the a-hole who ran into her, such was the price I had to pay. STOP TEXTING AND DRIVING! Obama says so.

2. Something else to add to my to-do list for this week:

http://googlepublicpolicy.blogspot.com/2009/09/google-dc-talk-oct-9-lolcats.html

It's going to be interesting and probably a bit of a hoot, if I had to guess.

Ruminations

2009-10-05T11:40:00.000-07:00

Generally speaking and via my own observation, most folks can be separated into one of two very distinct camps.

1. Those who incessantly try to lose 5 pounds.
2. Those who have never thought for a moment about losing 5 pounds.

The reason I bring this up is multi-faceted.

First, there are so many disturbing myths about how one can go about losing weight. I recently read another blogger's post about a 10-day cleansing diet they tested out. This blogger lost 8 lbs in about two weeks. Two weeks later, they'd gained it all back and then some.

Authors and "doctors" have made millions of dollars off of fad diets and quick fixes. Every time I see a commercial for the next version of ephedrine to hit the market, I can't help but feel really sorry for anyone who actually gives it a whirl. Human beings are actually supposed to eat. Like, real life food. Even food that tastes good! Shocking, but true.

Here's the story. I, for some reason, have a minor obsession with reading about nutrition, health foods, calories and so on. I've read so many articles, sometimes I can hardly keep them all straight. But I find it incredibly interesting and enlightening, and it's helped me keep my head (somewhat) when it comes to weight and weight loss.

Just for kicks, I'm going to tell you (even if "you" just happens to be...well...me) what I know to be true. The body is an amazingly intelligent, rather self-sufficient entity. We've been around for a long time, us humans. Over the years, we've grown less and less active. It's not really our fault. Cars came 'round, the internets, the cell phone, the Metro, the Segway...and so on. That, plus we no longer have to forage for food. (Although some still do, and I hope I get to try it out some time!). Add all of these factors up, and you have a lot of people who barely get out of their chairs each day.

Of course, there are those of us who spend hours in the gym or on the bike. These folks should, in theory, be able to stay lean. However, I'm sure you've noticed that this isn't always the case. I've seen many a large marathon runner cross the finish line. They're burning thousands of calories a week while training. How can this be?

Here's the bottom line, people. It's been said before, and I'm going to say it again. You eat too much.

Yes, I know, it's hard to hear it. But it's undeniably true. Whenever I complain to my trainer that my butt won't fit into my jeans, she reminds me how easy it is to losen them up a bit. You simply have to do three things. Just three. Three easy steps! No diet pills included.

First, figure out your basil metabolic rate (BMR). This will tell you the number of calories your body burns when it is doing nothing. Literally, nothing. Just doing it's thang.

Second, using this BMR, find out what your daily caloric intake should be to maintain your current weight. Chances are, you're not doing nothing all day. You either walk to work, ride your bike, brush your teeth...or at least get your butt out of bed to make breakfast. So, the daily caloric intake calculator takes into account how much activity you get each day.

Step three. Subtract 500 calories per day from the daily caloric intake number you just discovered. If you eat 500 fewer calories per day for a week, you will lose one pound (there are about 3500 calories in a pound of stored body fat) in said week.

Sounds simple, doesn't it? The truth is, it is. It's simple science. Math, even. Grade school math.

Of course, I get that sometimes it's very hard to say no to the chocolate bacon cupcake craving. Of course it is. But here's the deal - you can eat that cupcake...you just might have to have it for dinner! I wouldn't advise this, of course. But if you really, truly want to lose the 5 pounds, then for 5 weeks, eat 500 fewer calories every day.

Now, some of you (again, possibly just me, depending on whether or not I'm the only one who reads my blog) may have never thought about losing 5 pounds, let alone a pound, in your life. Chances are, you are a male. And males, let me just say this - you are frigging lucky.

Happy calorie counting!

LSD

2009-10-04T18:55:00.000-07:00

What an incredibly perfect, beautiful, slightly autumnal weekend. Autumnal! I don't mind it so much when it feels a bit like fall, as long as jackie's aren't required. I abhor wearing jackets for cold-weather purposes, because it means I am likely frigid straight to my core. I hate it.

At any rate, back to the beautiful, slightly autumnal season. While some may spend hours in front of football games watching teams that have sucked for 20+ years, others begin to log many a mile on their bikes. I, for one, plan to be a part of the latter group. Not that I've ever really been a part of the former...my attention span is quite brief, and watching similar looking plays occur repetitively for hours on end...only to result in a loss by the home team... sounds rather like a nightmare to me. So the mileage it has been, and the mileage it will be.

Unfortunately or fortunately, depending on where you're coming from, I've recently spent most of my hours on my cross bike, trying to figure out how the hell to get on and off the thing without mounting the rear wheel. Some might find this amusing. Others, like myself, find it quite humbling and bruise-inducing. I feel quite sorry for my inner right thigh and ego.

Last weekend was Ed Sanders. I fell on my front wheel as soon as I hit the mud on my warmup lap. Busted a spoke with my knee and then proceeded to flat a few yards later. Walked the long way with head down back to the pit. Did not race.

Brian and Fader lined up - Brian broke a chain in the first minute and a half, his first race back in a few years. He put in a great effort today at Kelly Acres, as did Fader.

Enough about cross for the time being, and back to the point of this post. This weekend, I decided it was time to bring the LSD back. Long, steady distance. On Saturday, I rode with the two leg-breaking C's (Christie and Christian) on a lovely route in Poolesville, MD. I've copied a link to the cue sheet below (courtesy of Potomac Peddlers) because this route is really worth doing. We ended up logging about 74 miles, while the actual route is only around 68 (who knew the miles were cumulative?? Certainly not us). We even stopped at Homestead Farm, and I was briefly reminded of my childhood pumpkin picking days. But then I forgot about them because way too many folks have discovered Homestead Farm. It was like being in an overcrowded water park. Too many people, too close together. Ick.

Back to the ride. I really regret not bringing my camera. We rode along wheat fields (I think?) that stretched for miles - enchanting, really. I wanted to frolic in all of them. Alas, the C's were a force to be reckoned with and I had to keep up as best I could. The route even included a nice long gravel stretch, and I finally got ahead of the two of them for a few minutes and tested my cross bravery. It felt good. All in all, we had a phenomenal time, and I'm truly looking forward to getting out with the gals more often this off-season.

Do yourself a favor: golden field Poolesville ride cue sheet!

Today, I did the team ride, and had my ass handed to me before we even made it close to the rollers. I suppose road cycling can be as humbling as cross, at times. Today in particular. Brutal. However, even as I rode by my lonesome all the way back from Falls road, I felt reenergized and ready to spend some good QT on the Cannondale over the next few months. And ideally learn how to climb in the process.

In other news, it's Sunday night! Which means it's time to plan the week(end). On the list:

- Interrogation with the Fojol Brothers. More to come on that, stay tuned. Excited.

- Teasim. Time to get to know tea. Brian bought me a fabulous little tea contraption from Teaism (thanks Michelle and Jose!), and I'm ready to get educated. When I quit coffee a few weeks ago, I had planned to allow myself a cup on the weekends, particularly post-team ride if I felt so inclined. Curiously, I haven't even wanted it! I love me some tea.

- Seagull Century. Maybe. Only if it's rain-free and pull-free.

- Green Festival DC. I have missed this the past few years and WILL be going this year. By bike, of course. You should too! We are lucky this comes to our town.

- Taste of Georgetown. Maybe. I have mentioned my dislike for all things crowded, so either on the early or late side to avoid the creepy masses.

There is also Hyattsville CX...a maybe if I don't do Seagull.

Alrighty folks. Have a great week!

My (current) favorite things

2009-09-25T09:47:00.000-07:00

I fully understand that Oprah's favorite things pull a tad more weight than Margit's favorite things, but this will not deter me from putting mine on paper/digitized blog space. Today, I offer you four different "things" in which I enjoy partaking. Perhaps you will, too.

1. Playing cyclocross at Gravelly Point.

This is fun, and it doesn't feel like training so much. It's amazing how good a workout one can get simply jumping on and off your bike. And if you try to chase around a really fast pair of Cat 1 males, this too assists in challenging your cardiovascular system quite nicely. It's easy to get there (just off the Mt. Vernon trail) about 10 minutes from Key Bridge. You'll know when you're there because every 5 minutes or so, you'll be deafened by the Boeing 757s soaring overhead.

2. Riding bikes to various coffee shops around the city.

Ironically, I recently gave up coffee. Kinda. I only drink it on the weekends these days, if that. So I've discovered tea, which is really enjoyable - particularly with a dollop of soy milk. Yes, I said dollop. Now, depending on my mood, I'll select a shop that caters to my immediate needs.

- Tryst (Adams Morgan): I feel lazy, so I don't want to bike far, and primarily downhill if possible. I feel like talking to people I don't know. (www.trystdc.com)

- Baked & Wired (Georgetown): I feel like eating a massively huge, rich, scrumptious cupcake. Done. (www.bakedandwired.com)

- Big Bear Cafe (Ledroit Park): I'm up for a tasty sandwich, lively atmosphere and excellent tunes. I'm meeting a buddy (SG, perhaps - look, SG, I'm writing a new blog!) and want to act like I'm a hipster for a few hours. (www.bigbearcafe-dc.com)

- Java Green (Dupont): I'm in a vegan kind of a mood. I've also kind of (sort of) given up dairy and heavier meat products (and will only eat grass fed beef, usually...). The meals here are so shockingly delicious, considering everything is derived from some variation on soy. I think. (www.javagreencafe.com)

- Greenberrys (Arlington): I admit that I rarely actually bike here. But I have to meet up with my employees somewhere, and it's a great spot to foster creativity and conversation (sans sweaty kit). Sometimes said employees even listen to me. (www.greenberrys.com)

- Java Shack (Arlington): Any given Sunday, you'll find me and the rest of the Coppi cycling team here discussing the consistency of muffins, and bird watching. Some of us, anyway. If you are not a Coppi, I recommend not going to Java Shack on a Sunday between 11:30 and 1 pm. (Sorry Dale). (www.javashack.com)

One last little tidbit. I came across this gem in my endless search for places to work that are NOT in my living room: www.delocator.net. Just visit.

3. Drinking cider and reading books at Kramerbooks & Afterwords Cafe.

This is an excellent way to spend a weeknight evening - if you like hard cider and reading books, that is. Brian and I recently arrived there at around 6:30 and didn't leave until almost 10 - the time just flew by. The food is quite tasty (he had mac & cheese, I had the miso salmon salad...and then we demolished a brownie sunday, woops) and the atmosphere is energetic and refreshing.

4. Going to speak easys.

I really, really, REALLY abhor crowded bars. They ruin a perfectly good evening. My current solution to this problem is to go to bars that are purposefully NOT crowded, and are far more entertaining (given you have the right company in tow). My two best nights out on the town of late (truth be told...I have very few "nights out on the town," but if I do have one...) were both at speak easys.

- PX7s (Alexandria). I should preface this with one quick note - Alexandria is NOT a very happening place from 9 pm on. Which is fine by me, but just be aware you'll feel like you're in a deserted retirement community after dark once you exit the bar. In any case, PX7s. It's a neat little speak easy owned by the proprietors of Restaurant Eve (also high on my list). The bartender, Clinton, is a riot. Very mild mannered and soft spoken - but stick a cocktail shaker in hand, and he lights up the room.

- Gibson (14th & U). I've been to Gibson twice, and on both (very different) occasions, I had a fabulous time. The first was a low-key evening with just a few folks, and I was introduced to the beauty of a really carefully created cocktail. The second was for one of Eric HIlton's very exclusive events - a pig roast in the back yard of Gibson. No, I wasn't invited, but I have friends in high places. The pig and accompaniments were delicious (a masterpiece of one of the chef's from Marvin next door), and the event featured an open bar. An open bar - at Gibson - is truly priceless. Drinks here are definitely not cheap (but worth the money and experience).

Note that you must make a reservation for both places, or they will turn you away at the door. I think they're on to something.

So that is all for my first installment of my current favorite things. More to come on another time (if you haven't seen I Love You, Man, you will think I've made a grammatical error).

Cycling & corn addictions

2009-07-01T08:35:00.000-07:00

I suppose can think of worse things to be addicted to. But I really am addicted to bikes (specifically my new Cannondale SuperSix) and corn (specifically on the cob).

Reston was this past weekend and marked my first race on the new bike. Holy crap, what a difference. I'd already noticed how much "easier" it was to keep up on the team ride, not lose the group entirely on the Tuesday night hill ride, and my new-found ability to punch it on a flat. But during this race, I learned how much more fun cornering and sprinting are on a bike that's built for racing. Night & day from my old Giant (sorry buddy).

Bruce Buckley captured some amazingly cool shots during this race.

Kinda wish I had muscles like that in real life. Or, perhaps not. Then I'd look rather dude-like.

Unfortunately, Reston will be my last race for awhile. I'll be traveling/vacationing for pretty much every weekend in July. Beach, Nantucket and Brazil. No, I am not complaining. But I shall miss racing my bike.

In other news, corn rocks right now and I eat it once or twice a day. Becoming a bit of a problem.

Syn Fit, Bunny Hop and Ft. Ritchie...

2009-05-11T11:10:00.000-07:00

So, there appears to be some sort of pattern forming here. Apparently I like to race bikes. A lot.

Anywho, I will make this post relatively short and sweet as it's now somewhat outdated information.

Syn Fit was a good course with some relatively tight corners. Lots of sketchy turns, myself included. We had a total blast, however, as there were a record number of Coppi gals in attendance! Me, Christine, A, Bean and Christie. Super fun. Ended up 12th, not realizing where I needed to be nor that it was the last lap. Sigh.

Bunny Hop wasn't unlike Syn Fit, although the weather was total shat. I felt far more confident through the corners and felt most of the gals up front held their line well...much better than syn fit. Maybe they weren't as tight, but the slippery conditions made it a bit sketchier...and for me, more of a rush! What can I say, I like a little bit of uncertainty.

They announced a prime lap with maybe 3 or 4 to go and I found myself at the front...totally thought I had it all alone, but Rhonda from Evo (who went on to win the race) pulled up next to me...and I slowed up, not realizing where the effing line was. Dropped a loud f-bomb for good measure. She beat me by a hair, but it was a 2-place prime, so I still got a massage. Yippee.

Sprinting for the prime was fun and all, but it left me a little tired for the final laps and I finished 14th, also behind the crash on the final turn. Apparently, one of the junior artemis girls came unclipped and blindly crossed the field, causing the evo rider to slip. Sketchy stuff.

Fort Ritchie is probably now the most fun I've had in a race. Lindsey and I headed up bright and early on Saturday morning, both a bit tired from a long week (and a relatively fast muffin ride...wtf?). We started out at a nice pace, and after a few laps a group of about 5-6 began to pull away (Rhonda, Cat and another Evo gal as well as Dana). Lindsey and I realized it, and before it was too late I took off with her on my wheel (and two others behind her). I made it about a half a lap, and then by the finish line Lindsey took over to bring us all the way. My favorite part of the race, by far. It was a tough pull, but so worth and a total rush when we finally reconnected with the group. Once again I didn't realize we were on our last lap (how does one miss that???) and wasn't in good position coming through the last turn. I took it WAY wide. Blech. Lindsey did great, finishing 4th...I ended up 8th. Good times.

This weekend is BikeJam. Yes, I've officially opted out of Columbia. Sorry triathlon, but I think we have broken up.

my first crit!!!

2009-04-06T13:43:00.000-07:00

...was a total blast. tysons crit, on sunday, april 5.

the morning of.
one of my favorite things in the world is waking up early without an alarm. it's like your body just knows you've had enough sleep, and you're up and at 'em without NPR blaring in your ear. it's a rarity for me, but this past sunday i awoke just after 7 in just this manner.

i had a killer bowl of oatmeal. i have a killer bowl of oatmeal every day. and i killed the wapo crossoword. i'm a huge nerd. feeling glorious, i was ready to hit the road.

i don't think i've ever felt so prepared for a race (and i'm not talking training-wise). i am so used to packing for a triathlon, and i ALWAYS feel like i've left some crucial item at home, since each leg of the race requires various elements, all of equal importance. for a bike race? helmet. bike. shoes. sunglasses. kit. food. water bottles. ahhh, so much easier.

arrival and warm up.
i got there with plenty of time to spare - 2 hours - and got dressed, all the while trying to look and act like i was a seasoned veteran and not a total fred. i mainly needed to fool myself, in that regard. brian showed up to help me warm up & put my number on, and some of the boy coppis gave me advice as they'd already completed their races. it was a beautiful day with some wind, but hardly a cloud in the sky. perfect day for my first race.

the course was nice and friendly. about a mile, with a nice downhill and an uphill climb to the finish. even on the warmups, my legs and lungs felt it on the uphill (i blame my windy columbia brick from saturday, but i also like to make excuses). uh oh. i decided not to worry about it. i was pretty nervous before warming up, but as i rounded the course a few times, i calmed down quite a bit.

race.
the women's cat 4 race was delayed due to a few ugly crashes during the men's 4/5. oy. we got a few more laps in (and christian joined me!) and then lined up. i was in the wrong gear, and tried to fix it while waiting for the gun...knocking the gals around me a few times. sorry peeps. newbie. i didn't end up getting it right, but luckily i didn't drop my chain and shifted easily into place.

i started out pretty strong, at the front with christian. i hung with her for the first few laps, and then on one of the uphills i lost her as the field strung out a bit. she ended up pulling one of the climbs (the fastest one!)...she's super strong. i settled in (kind of) but had trouble finding a wheel to hang on to. i sped through the descents and then struggled up the hill.

to be honest, most of the race was a total blur. i just tried to stay with people, making up gaps on the downhill and flats. when they finally rang the last lap bell, i was pretty relieved. i tried to make up some time on the last lap...but at the final climb i sat and cranked away at the pedals without even a hint of a sprint. something to work on.

results.
i finished in the second pack, 17th out of 29. i had an incredible time. i was tired and in pain for the majority of the race - but i know i could have done better. hang on christian's wheel. hang on anyone's wheel, for that matter. get out of the saddle to sprint. drink more. eat something. the list goes on. but it was a phenomenal first experience and i can't wait for the next one.

some parting thoughts.
i wish triathlon were more like bike racing. one thing's for sure - i race bikes like i'm in a triathlon...i'm like that even on group rides, in that i totally tune out what's going on around me. bad habit. i need to start paying closer attention to the entire field and be a bit more strategic. i also wish i were an amazing swimmer. little brother just signed up for the 2010 NOLA half-ironman, and i'm clearly going to have to do it. maybe once the summer comes i'll be more motivated about the pool. i do really like swimming at HP. in the meantime, need to focus on getting my butt ready to kill columbia. my brick on saturday was brutal. BRUTAL. but i enjoyed it, and am ready for the race.

-margit

huh.

2009-03-21T15:28:00.000-07:00

it would appear that i did NOT, in fact, hold myself accountable to that weekly posting goal i had set for myself. problematic, also quite symptomatic. sigh.

at any rate, i am back. and my focus has changed. life is funny in that way - my primary focus when i first started this blog was my job. i kind of chuckle at that notion now. of course my job is still important to me, but in a very different way (it used to be my life). ah well. shat happens, and usually for the better. so now my goals at work are to make lemonade out of the lemons i've been handed, and all is right in the world.

however, on the bright side, this means my focus has broadened and i have more time (mentally) to give to my other priorities in life. last year, the end of my race season last year was derailed by a bout of mono (wtf? who gets mono at 27?). it sucked. i got fat and tired. but then i met a rad dude named buttzilla, got my ass back in gear and have since have joined two glorious teams to help fuel my training and racing habit (squadra coppi and team luna chix). life is good, as they say.

now i face a weekly internal debate between how much time i should spend training for triathlon and how much i spend training on the bike. the thing is, all of my goals for this year were based on triathlon. but then coppi came along and made me realize that i really heart riding a bike, riding a bike with a wondrous group of people, and possibly racing against other women (yet to be determined - check back on april 4 after my first crit). it's just a completely different animal, and the competitive spirit in me is digging it. a little more than triathlon. please don't tell my coach.

at any rate, we shall see how it all plays out.