New Home

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

Recovery

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

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

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

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!

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

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

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!

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.

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...

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

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

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

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

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

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

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

So Reston Was Fun.

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

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

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...

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

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

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

'scream

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

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.