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Tri Harder
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Dr. Diana Hsieh's podcasts on any and all topics, including practical ethics, principles for living well, critical issues in philosophy, Ayn Rand's fiction and philosophy, and more. For more from Diana Hsieh, visit http://www.DianaHsieh.com
(This podcast feed uses the enhanced M4A format; a standard MP3 feed is also available.)
NoodleCast
This podcast provides a full cycling workout for the indoor or outdoor enthusiast. The workouts are the same that I teach at my spinning classes, and can be used by both cyclists and fitness enthusiasts for indoor or outdoor cycling.
Tri Harder
Race Report: 2017 BikeJam Kelly Cup W4/5
Tri Harder
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This podcast provides a full cycling workout for the indoor or outdoor enthusiast. The workouts are the same that I teach at my spinning classes, and can be used by both cyclists and fitness enthusiasts for indoor or outdoor cycling.
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Spoiler photo! Now you know how the story ends!A Veloworks-Spokes Etc. teammate and I carpooled to the race and chatted on the way about how we planned to approach it. We decided to ride mostly defense, with her softening the field with attacks in the early stages then tucking in to protect me and lead me out to a glorious sprint victory. I called it a no-turn crit course as we pre-rode the course, because there were no turns except for a gentle chicane just past the finish line. The pavement was rough with a few major holes (one of which, I swear, I ran over on every single lap). The hazards were all well-marked, though, and nothing presented itself as particularly dangerous or crash-inducing. The final drag to the finish line was slightly uphill, but at a gradient so gentle I could take it easily in my big chainring. And the stretch just past the finish line had that right-left-right chicane around a park shelter then a downhill just steep enough you could really gather some speed.Twenty-two women lined up at the start. We made note of the wheels we needed to mark--a rider from Blue Ridge Cyclery in Charlottesville who won the sprint at Jeff Cup and another from New York who took second at Carl Dolan. My teammate took off from the gun with just enough vigor to string the field out. They gave her space and she got a small gap right away. There weren't many individuals willing to put their noses in the wind to chase, and only a few teams showed up with more than one rider. My VWS comrade wasn't the only one who tried a solo attack, either; there were multiple women who casually floated off the front in the first half of the race.In between attacks, the pack ran mostly at tea party pace. Digs from a few key players were enough to stretch the field but not break it. The woman from Blue Ridge that we'd marked at the beginning made a comment about how easy it felt--sort of boring! Hmm . . . Maybe the two of us can make things more interesting? With 7 laps to go, my teammate put in a genuine attack up the left side of the climb. I saw the woman from New York and the woman from Blue Ridge start to bridge up together. I knew I needed to mark that move, so I accelerated to get on their wheels. As I did, I looked back and saw that I had also gapped the field--this was it! This was the move! I shouted up the road that we had a gap and to go! go! go! The Blue Ridge rider heard me and dug in, and we both blew right by the other two. I caught her wheel and we accelerated down the back stretch. I heard "15 seconds!" on the next lap, and it grew from there. My breakaway companion asked if my teammate in the pack would disrupt the chase. "Oh yeah," I replied. VWS ladies have become pros at that this season!As we took turns in the break, I was realizing that my companion was stronger than me. Her pulls were much harder than mine. Trying to match the speed she carried on her pulls was pushing me dangerously into the red. I started calculating my approach to the finish of the race. It was clear by 3 laps to go that first and second place were in our group; it was just a question of who could outwit and outride the other person. I started to ease off my pulls a little bit, trying to conserve some energy for the end. I allowed my struggle to show; I wanted to telegraph that she was stronger than me and I was doing my best. We took turns pulling the hill to the finish line, and I exaggerated my suffering on each subsequent round to project some weakness.She took my bait and attacked me on the hill coming into the bell lap. I knew I needed to get back to her ASAP, because I didn't want a repeat of Bunny Hop where my breakaway companion completely rode me off her wheel. So I put in what was probably my biggest effort of the day and caught back on just as we started the downhill on the backside. She flicked her elbow for me to come around and take my turn. Haha! No. Don't think so. I just got the lead-out I was looking for.I knew she was going to have
Race Report: 2017 BikeJam Kelly Cup W4/5
Dirt don't hurt!Poolesville is one of the longest-running (I think only Jeff Cup has been running longer) races in the MABRA region. It's notorious for a mile-long stretch of gravel repeated on each lap. As you can see from the photo, it was a little muddy out there on Saturday. Muddy, wet, and cold--perfect weather for a spring classic, but a month too late; my brain has already moved on (with the pro peloton) from Belgian weather to California sunshine! I think many MABRA women were in a similar mental space, because only 15 of us lined up to contest the 4/5 race (21 were pre-registered), including myself and 5 VWS teammates. And in spite of the fact that it's May and I expect a little sunshine and a little warmth, I Belgianed up, put embro on my legs, and went with bare arms.We started neutral until the first turn, at which point two of my teammates regulated the pace at the front. We took turns attacking and countering, while Bike Rack and NCVC chased us back. The RCV racer picked up the pace going into the gravel turn, but everyone took it easy and kept it upright through the turn itself. The gravel had two decent lines, one on the left and one on the right. One of my teammates had done recon earlier in the week and said the left line was better. I followed an NCVC racer up that left line. She drilled the pace and we left the pack behind. Before we lost touch with the peloton, I heard a teammate call out "Flat!" So I knew that VWS was down to 5.My NCVC companion kept the pace high through the gravel, and we briefly traded turns on the front once we were back on pavement. The pack quickly reeled us in. I looked around and realized that our A rider was missing, so we were down to 4 VWS riders in the pack. My memory gets a little fuzzy around this point, in terms of sequence of events. I know I attacked again at some point and was pulled back. I remember the racing felt hard, and I spent a good amount of time recovering in the back. I remember covering at least one attack.The critical move came when one of my teammates attacked and got a good gap. A woman from the Bike Rack followed her. Nobody else did, though, and two of my other teammates went to the front of the pack and rode tempo. The peloton let them sit on the front; I think everyone was happy to ride an easy pace for a while. Off in the distance, I could see the Bike Rack rider with a gap on my teammate. When we came through the start/finish line at the beginning of our second lap of three, one of our male teammates mentioned that she had almost bridged up to the break. I was nervous about that; was she struggling? Did she have the legs to stay with the Bike Rack rider? Should we try to bring the break back and try to attack again later?My teammates started to accelerate the pace on the front at the beginning of the second lap. They weren't chasing the break back; they were trying to shake a few more riders out of our group. It certainly worked! Our group went down to about 8 riders, and some of them were just barely hanging on. The pace picked up again on the gravel thanks to the same NCVC rider, and I stayed with her. Everything came back together on the pavement, and shortly thereafter I felt my handling get squirrely. I had a flat tire. I kept the bike upright and sashayed along as best I could on my rear rim until the sweep vehicle came along to give me a ride back to the start. I cleaned up a little, put on warm, dry clothes, and then headed back to the finish line . . .In time to see my teammate win! She had stayed off the front for most of the race and dropped the Bike Rack rider on the last corner. A second teammate came out best in the field sprint to take third place. Another multi-podium for the VWS Ladies! Tactically, the real stars of the show were my two teammates who controlled the pace in the pack from the time the break went until the end. Without them keeping the pace slow, our winner probably couldn't have stayed away for over 20 miles with only
Race Report: Poolesville Road Race
I'll try to keep these brief, because there are three!Of our cat. 4 group, I was the only woman registered for Bunny Hop on Saturday. Ride Sally Ride (Sunday) was the big team-focused race. My plan was to go to Bunny Hop and get as many upgrade points as I could. I want to be able to upgrade to cat. 3 with the rest of my team, because many of them are close! I'd never done Bunny Hop before (it was cancelled last year) but it was on a new course this year anyway. The race organizers had posted a video of the course, which made it look very technical with rough pavement. Many of us were nervous about how the course would play out, especially in a beginners' field with rain in the forecast.We needn't have worried! The course was fun and safe (or as safe as bike racing can ever be) and it stayed dry in spite of occasional cold, spitting rain. It was in a derelict office park that's now used for autonomous vehicle testing. The pavement was fine, smooth through most of the course with only a few well-marked potholes and seams. The finish line was on a long, curving, exposed stretch that started out head-crosswind and ended with a tailwind past the line. Then there was a hard right turn with a tailwind and a slight downhill, a few sweeping curves into a short uphill, a right-left chicane and a hard right turn, then another gentle turn to the left about 300 m from the finish line. A somewhat technical course, and I wouldn't want to take some of those corners more than three abreast (almost never a concern in the fields in which I race), but it felt safe to me throughout my races.Bunny Hop Criterium Women's 4/5Scoping out the competition before the race, I had my eye on a fellow racer from Sticky Fingers. I knew her wheel would be trustworthy where many of the women were of unknown reliability. And I was pretty sure that if we teamed up we could get a gap on the field and stay away.With so many unknowns in the field, I started the pace off hard to set an expectation for a fast pace. I settled in after the first turn and let the field come back together a little. I looked back to see if everyone was still there. I tried to keep the tempo high and encouraged the front 5 or 6 women to work together to force a selection. That continued until the first preme lap, which I used for it's intended purpose--to create a break! I took that lap hard and won the preme, then kept going at slightly higher than tempo pace to see how long I could stay away. Five or six women came back to me, and we started working together to keep the pace high and make that selection stick. When the pace slowed down significantly on the climb, I attacked across the road and got a gap. Stayed away long enough to get another preme, looked back and Sticky Fingers was on my wheel. Yay! This was what I wanted to happen!We worked together for the rest of the race. I told her to take the third preme, and we kept our rhythm going until the last lap. I heard after the race that one of the chasing pack tried to bridge up to us and almost made it but blew up and drifted back. My Sticky Fingers compatriot took the front on the last lap, which ended up well for her because she was strong enough to ride me right off her wheel! She gapped me on the last climb and I couldn't claw back before the end. She took the win and I took second place a handful of seconds later.Bunny Hop Criterium Women's 3/4There aren't many 3/4 races now that there's a women's 5 field. I took the opportunity to double up and try to pip another upgrade point or two. The 3/4 race had only 6 women, with a few apparently scared off by the wind and the rain. My plan was to sit in and do as little work as possible, since I already had one race in my legs. Sticky Fingers had two racers, but everyone else was there as a single; no teammates to work for us!As a result, the pace was really slow. No one wanted to burn matches on the front to keep it high. On the first preme lap, no one even bothered sprinting; the woman
Race Reports: Bunny Hop & Ride Sally Ride
Today I'm introducing another kit review (you can find my previous kit review of the SheBeest Petunia bibs and Divine jersey here), this time of the Pactimo Ultra-Lite Women's Rain Jacket and their Quick-Release Changing Kilt. I bought both of these items with my own money; this isn't a sponsored review (although if anyone from Pactimo is reading this and wants to send me stuff to try, I will not turn you down!). I purchased these items from Pactimo about 2 months ago. Since then, I've had the chance to use the rain jacket twice, once in heavy rain, once in light rain, and the changing kilt half a dozen times.Pactimo Ultra-Lite Rain Jacket (Women's)This rain jacket keeps water out, which is its primary function. It breathes better than most of the rain jackets I've used in the past, but it still gets very sweaty inside. That wasn't so bad in cooler weather, when I had a layer of warm fabric between the jacket and my skin. But now it's warmer, and the material clings to my arms and exacerbates the sensations of heat and sweat. A few weeks ago, when our team ride ended up feeling more like a team swim, I ended up taking the jacket off because I got so hot; I wasn't sure if I would get wetter riding with it or without it. I got much wetter riding with it, to the point that my jersey was flapping at my armpits, it was so saturated from rain. So I regretted taking the jacket off. I didn't realize how much it was contributing to my comfort until it was gone.The fabric of the jacket is thin and crepe-y, almost crinkly. The fit is very flattering for me. I didn't notice the jacket flapping down hills or at high speeds. The tail of the jacket is long enough to reach halfway down my hips, and has a silicone gripper to keep it in place. That keeps the jacket from riding up, but it also makes it difficult to access pockets when riding. I got the clear model so that I can use it for racing (that way you can pull the jacket on and officials can still see your number through it), but I think I would only use it in very heavy rain, or if the rain is cold enough that I'll be uncomfortable if I get wet. For light summer rains, it will probably be easier to suffer through the wet, especially since my races aren't very long in duration.Pactimo Quick-Release Changing KiltI feel ever-so-slightly silly for spending $30 on what amounts to a very nice towel (or one of these), but I really like my changing kilt. The material is light and airy. It feels high-quality. The hook-and-loop (that's the generic term for Velcro, if you didn't know) makes it adjustable. It has a silicone gripper along with the elastic waistband for comfort and so it doesn't fall down and embarrass you. On that note, be careful on windy days with this product. Learn from my mistakes.The silicone gripper may be gimmicky, or overkill, or the kind of thing that a brand puts into a product to make it appeal to cyclists who could easily wrap a towel around their waists and change that way. Maybe I'm a sucker for buying one. But I love mine and use it at every single race and would walk around in this and nothing else post-race if I thought I could get away with it.Overall, I'm impressed with the quality of Pactimo's products. I like the fabrics they use; I like their attention to detail; I like the teams that they sponsor; I like that they offer so many products that are cut for women (most companies just have a unisex rain jacket, which will inevitably flap around my narrow shoulders and ribs); and I like that they've structured their minimums for custom orders to be especially favorable for mixed-gender teams. They seem committed to quality, with a manufacturing defect rate well below the industry average. They also have 5-piece minimums for custom orders, so if you want to get your own fancy skinsuits or jerseys with a custom design, or if you have a particularly small team, that's a low barrier to entry for customized kit.Two other things they do that I appreciate are a loyalty pr
Kit Review: Pactimo rain jacket and changing kilt
In MABRA land, this weekend is normally reserved for the Tour of Page County. It was one of my favorite races last season! Unfortunately, the race organizer had some personal issues arise earlier this year and wasn't able to put on the race the way he would want it. It will be back next year, but in the meantime there was no road racing for Veloworks-Spokes, Etc. this weekend (although a contingent did the Leesburg Baker's Dozen mountain bike race).Since I have no race report for you, here's a few notables from this week:The Whole 30 thing is going well, or at least pretty well. My cravings have come and gone in waves: day 3 I madly wanted bread; day 5 I longed for cheese; over the weekend I wanted a cold beer. I've probably been eating much more fruit than the program intends, but I'm also doing more and more intense exercise than the program prescribes. January would have been a better time to do this. I didn't feel I needed it back in January, though; I was moderate in my consumption over the winter holidays.Anyway, I eat lots of fruit and lots of dried fruit and lots of bananas and lots of potatoes. I also found that some of the Clif energy food packets are okay for me to eat (no added sugar, no grains). They're effective and tasty, but have the consistency of baby food--it's a little weird. And they don't pack very many calories for the amount of space they take up in my jersey pockets. They provided a nice break from dried fruit, though.Since I was traveling last weekend and I didn't feel like doing an 8-minute FTP test early in the week, I took an extra recovery week last week (the week before Easter, that is). I picked up where I left off this week, starting with the FTP test on Tuesday. I thought my FTP wouldn't increase by very much, since I'd had two weeks off, and the structure of my training had been spotty for a week or so before that. I surprised myself with an increase of 23 watts, though, which is a little over 10% of my previous FTP!I could feel my new strength on this weekend's team rides, too. There were hills that we've climbed many times together as a team where I was able to hang and couldn't have before. I'm holding wheels that I couldn't have held this time last year, or even two months ago. My training is working, it seems! On Saturday's ride, I felt particularly strong. During Sunday's ride, my legs were a little overcooked, and I faded towards the end of the ride. The first half of the ride was ideal tempo training, though. I have one teammate who rides so steady, it's almost like motorpacing!I also broke down and bought a Gatorade on Sunday. My legs were starting to cramp. It seems like the dried fruit wasn't quite enough for both hard rides on back-to-back days. And I'm not sure I'm going to make a whole 30 days (heh, whole 30 days) of this. I'm getting really tired of potatoes and bananas! But don't worry, Mom, I'm eating a lot (really, a lot); just not eating certain things, or drinking any alcohol.From Carl Dolan (April 9) to Bunny Hop (May 6), there's no racing for me. There is a road race next weekend (American Velo Club's Road Race), but I have to go to a chemistry lab instead. That's a whole month with no racing! I'm getting antsy!
General update (because no races this weekend)
You guys. I'm trying Whole 30.You guys.Why am I trying Whole 30? Is it because it's a trendy thing that's popular on Pinterest right now? Because I'm a very trendy person. I'm hip to all the latest things.I'm doing Whole 30 because I haven't felt entirely well for the past few months. I haven't felt bad, or sick. But I haven't felt my best, either. I've had too many moments where I finish eating (or drinking) something and I feel . . . icky. I was much more in tune with how I felt and my body's response to food, exercise, and my environment a few years ago. Partly it's because I don't do as much (or any) yoga and meditation, so I'm less in tune with my body in general. But I've also gotten to a point where I pay less attention to what I eat (and probably too much attention to how much of it I eat). And I drink too much. Whole 30 is my attempt to redirect some of those patterns.What is Whole 30? If you haven't read or heard about it already, it's a pretty strict clean-eating regimen that lasts for only 30 days. It's also a registered trademark (except they spell it Whole30), so hopefully I don't get in trouble for this post. Like most trendy diets, it was "founded" by an attractive health/fitness professional (Certified Sports Nutritionist, probably also a registered trademark) who's good at self-promotion but whose qualifications seem to consist primarily of being certified, having written a book, and being a keynote speaker about some things.*In general I'm skeptical about such eating plans (diets, that's what they are; let's call them diets). They are featured in the New York Times or whatever and everyone and their cousin does them for a few years, then they fade into obscurity. Remember South Beach Diet? Or Beach Body? Or Weight Watchers? Testimonials aside, there's little evidence that these diets do anything long-term, and they tend to rely heavily on pseudo-scientific concepts like "detoxification." In short, I think things like Whole 30‒ways of eating that have their own websites, apparel, and affiliate programs‒are silly.So it's hilarious to me that I am trying it.Silliness aside (or rather, my perception aside), it's not like these diets have nothing of value to contribute. They work for people, although maybe not the majority. Whole 30 focuses on eating moderate portions of real foods: meat, seafood, eggs, lots of veggies, some fruits, and lots of natural fats. During the 30 days, you eschew grains, legumes, dairy, all added sweeteners (no artificial sweeteners, no honey, no maple syrup), food additives and preservatives, junk foods, and (most importantly for me) alcohol. No cheat days allowed.Except that I'm going to give myself the option to cheat on race days. In fact, I'm making a few modifications. I imagine (some people will say) this makes it not Whole 30 and I'm not truly committing to the plan and that makes me a weak-willed person. Whatever. This is my body and my lifestyle and I need to modify the plan so that it fits for me.In addition to eating what I want on race days (only if I have the chance to go hang out with teammates and friends after the race), I will also continue to use Skratch hydration mix, which has added sugar, during races. I won't be using gels, though; instead, I'll be using dried dates and prunes for ride fuel. And I'll probably be eating a lot of potatoes and sweet potatoes over the next 30 days; without them, I don't think I'll take in enough carbohydrate to fuel my cycling training.That's my plan. Whole 30 for the next 30 days, with a few modifications for the amount of exercise that I do. Training and racing will proceed as normal. I'll track the effects of the diet in my training log, including my reactions to foods as I get more sensitive to them. And I'll share my progress and results with you.*I realize this is the pot calling the kettle black, since I make my living as a certified fitness professional of questionable qualifications. Headmistress Hartwig, I'm just jo
Jamie's Diet
These are the best "podium girls."I got to be on the podium! Whee!Carl Dolan was a nervous race, last year. There had been crashes the year before (lots of them, with many injuries). The women's fields, which started out separated by a minute, ended up coming together into one big pack when the women's 3/4 field caught the 1/2/3 field. Rather than neutralizing the fields to keep us separate ("Sort yourselves out, ladies!"), the officials allowed us to race together. It was messy, and stressful, and didn't end well. I think everyone managed to stay upright, but it wasn't one of my favorite experiences ever. And I was taking things way too seriously, so much so that it wasn't fun for me (or anyone else). As a result, I was nervous about Carl Dolan.But I needn't have been! DC Velo, the club that puts on Carl Dolan, went the extra mile to mark road hazards and fill in pot holes. The officials gave us 90 seconds between fields instead of 60 seconds. And when the 1/2/3 field threatened to lap us, the moto officials stopped us and let them go by, rather than allowing us to all come together.Perhaps more importantly, the positive racing environment that I felt at Jeff Cup continued for this race! Maybe it's because there's a critical mass of us that know each other well this year; maybe we're all more experienced; maybe it's down to smaller field sizes than what we had last year; I'm not sure why it feels so much better, but I think it's bigger than my own attitude and experience. I hope everyone feels as welcomed and supported in our 4/5 races as I feel.Anyway, the race.VWS had two women in the 4/5 field and two in the 1/2/3 field. The fields were separate, though, so we wouldn't be working together. That left the two of us vs. the peloton. We made a tentative plan as we warmed up, but mostly agreed that our goals were to ride safe, ride smart, and enjoy the racing. Carl Dolan features a two-mile circuit with one big climb going up to the finish line and one fast-ish descent going into a hard right turn.Our VWS plan was to stay near the front and ride heads-up. There were attacks from the beginning of the first lap, which we took turns covering without needing to communicate very much. I looked around periodically to check and make sure my teammate was nearby; I knew if I didn't see her, I might need to cover the next surge. We tried an attack at the bottom of the sharp right-hander, riding off of our awesome cornering skills (I don't think they're that much better than anyone else's, just to be clear). But everyone attacks there, and nothing was going to stay away from that point.There were a few surges up the hill where I had to dig deep to stay in touch with the peloton. I felt myself sliding to the very back of the pack multiple times! I attacked over the crest of the hill at one point, and stayed away for . . . not very far. Maybe the first quarter of the lap? That was the third or fourth or fifth lap; I'm not sure. I have footage from my GoPro, which I will consult (and post!). I don't remember the details of the race very well; it's all foggy in my brain.On our eighth lap of ten, the moto officials warned us that we might be lapped and that he would keep us to the right so the 1/2/3 field could pass us. We waited and waited for them to ride by, but they slowed down just enough that they weren't coming by us. Finally, the moto pulled us over into a driveway to let them pass; his concern was that they would finally come past us right at the finish line, making a huge mess as two fields tried to finish uphill with riders attacking too soon and dying and other riders coming past them . . . It was a good choice, and I'm glad they made it. I know there were people in my field who didn't like the choice, but I was very grateful for it.As a result of the neutralization and because we'd been lapped, the moto told us that we would come around and get the bell. In other words, we would be on our last lap after we crossed the line again.
Race Report: Carl Dolan Memorial/Howard County Library Spring Classic W4/5
I made these for last weekend's Jefferson Cup, and they were a big hit with the whole women's peloton! They're also easy to pack for long days in the saddle:Adapted from South Your Mouth's Man BarsIngredients2 cups rolled oats1/2 bag of semi-sweet chocolate chips1/2 cup chopped pecans (or nuts of your choice)1 can (14 oz.) sweetened, condensed milk1 tsp vanilla extract1/4 tsp saltAbout 1 cup powdered sugar (optional)DirectionsDump. Mix. Line a square (I used an 8 inch) baking tin with parchment paper or foil. Use non-stick foil or grease it up really well; these are going to be sticky! Smooth batter evenly in tin. Bake at 350* for 30 minutes or so. Let the pan cool completely before doing anything else.Two options here: Cut the sheet into bars, like granola bars; or cut into squares and toss in the powdered sugar. I tried both, and both are good. I liked the unsugared ones more myself, but everyone who tried them was a big fan of the powdered sugar version. I think the sugarless version is easier to eat while riding, though. After all, VWS team kit is mostly black!
Jamie's Training Food: Man Bars
Jeff Cup was one of my first big races last season, and I have good memories of it. It's a circuit race, 3 laps of 10 miles each for the 4/5 women. Our race ran concurrent with the 5 men and the 1/2/3 women, each starting a few minutes in front of us. The course is beautiful and rolling, with one sustained climb (there's a Trump Winery at the top, so everyone calls it Trump) that takes an eternity to climb (not really, it's like a 90-second hill w/ average grade of 5%). The rest of the course is rolling, twisting roads, with punchy climbs and some fast turns. The last turn is deceptively far from the finish line, and slightly uphill. It's a great course in a beautiful part of the country, and the race has been run for 27 years--it is dialed in! Before the race, I got to catch up with a lot of familiar faces. One of the best parts about being part of a local cycling scene is getting familiar with enough of the women that every weekend is a reunion. It's fun to chat before the race, and helps to calm the nerves. One of my goals for this season is to stay zen and relaxed in all races, with a special focus on not taking it too seriously. After all, we're out there to have fun!On the neutral roll-out, all three of my VWS teammates came to the front with me. We didn't plan it that way, and we didn't mean to send a message of controlling the race (that wasn't our plan). It was cool that we moved in a unified way without talking to each other about it. And it said to me that the field respects and trusts our team, which is cool.After the neutral roll-out, we re-staged for the W 4/5 start. I tried to start second row on a teammate's wheel, but got a poor start and had to make up places right from the beginning. I was boxed in on all sides with no teammates nearby--a situation that I wanted to rectify ASAP! Jeff Cup had a rolling closure system this year, which meant we had the whole road to race on. I can't tell you how nice it is not to have to worry about a center-line rule! But we are all so used to racing with the center-line rule, all of the women seemed to forget that we could take the whole road. And so I got boxed in, and stuck behind a woman who was kind of slow up the first few climbs. It took me a while to come around her, but eventually I did and tucked in on a teammate's wheel. I was the B rider for the day, so I tried to stay out of the wind as much as possible.The first lap wasn't easy, but there weren't any significant attacks. A few women set a moderately hard tempo up front. One in particular, an unattached rider in Specialized kit, was doing tons of work! I kept wondering who she was doing work for. Turns out herself, because she made all the selections of the day and finished in the top group. Kudos to her!My legs were hurting by the end of the first lap from hard pacing up the hills, so I moved myself as close to the front as I could before the second trip up Trump Hill. I was hoping that would give me room to slide back in the pack without losing touch. As we swooped around the corner before the hill, one of the riders that we'd specifically marked (she won Black Hill last weekend) attacked, and without thinking I followed her. I sat up quickly, remembering that it wasn't my job to chase her down (good thing, because I couldn't have stayed with that surge anyway). I called out to my A teammate to see if she could cover the attack, but she didn't have the legs to go with it, either. Fortunately, we saw a third teammate come by in hot pursuit, and I thought, "Thank god she has it!"I definitely didn't have it. I don't know if it was the initial surge to cover the attack that blew me out (I don't think so, because I didn't stick with it for that long), or if the pace was just that high going up Trump Hill, but I slid further and further back, away from the lead group, away from the chase group, out of touch with almost everyone else. I suffered going up that hill; I suffered with the pain of a thousand stubb
Race Report: Jefferson Cup 2017 (W4/5)
In which I get one of the bad races out of the way for the season.This one didn't go how I wanted.My training has been going fantastic so far this season. I've felt strong and getting stronger. My FTP is increasing and my weight is decreasing. I felt like I was bringing really good fitness into this race. But I was also using it as a training race, so I didn't even rest the day before; I did about an hour of pre-race openers with an hour of endurance before and another hour after. I had a good dinner last night, a little heavier than normal, and two beers--I hadn't had beer in about a month!The women's races weren't until 12:30, which meant I got to sleep in a little later than normal. I had toast and peanut butter with honey for breakfast, two cups of coffee, and water in the morning. I did 20 minutes of easy spinning around the course with teammates and then another 20 minutes or so on the trainer to warm up. I had about 20 minutes of sitting around before the race started.The course was rolling with smooth, flowing turns; it had one long-ish hill and one fast descent, with gentle undulations through the rest of the course. Our team (four of us, today) started together and rolled out near the front of the bunch. We controlled the group up the hill the first time, and the pack held together. The pace was fast but not unbearable. The second time up the hill, my quads started burning, but I figured they were tired from my ride the day before and it would pass. I was falling off the pace a little, but didn't lose touch with the pack. Legs still hurting, I lost contact the third time up the hill. I didn't worry though; I figured I could make up ground on the descents.I never did. My quads felt tighter, and then my shin muscles started to cramp. I tried to breathe deeply and relax as many muscles as possible. There were 3 or 4 of us off the back, not out of sight of the peloton. I managed to come around one of the other women (a lady from Baltimore Bicycle Club) on the uphill; she said she'd like to work together to try to catch the group, but wasn't sure how. I told her how to trade turns (in between gasps for air), and flicked my elbow for her to come through in the transition from fast descent to long uphill (I figured it would be better for her to try her first turn at an uphill pace, without having to worry so much about getting blown off my wheel on a descent). As we passed my team cheering from the sidelines, they told us we were gaining on the group and could probably catch them!But close to the top of the hill, the cramps moved from my quads and shins up into my psoas and abdominals. I've had my psoas go into spasm before, and it's nearly the worst pain I can remember feeling (anaphylaxis is slightly worse). In my mind, that's what passing a kidney stone must feel like. I told the woman from BBC to go ahead, because I wasn't going to be able to hold any kind of pace any more (and I felt bummed, because I wanted to help her work on those chasing skills!). Catching the field was out of the question for me; finishing the race was the best I could hope for.I had the same kind of pain at Rockburn CX last fall. I thought hard about pulling out of that race, but ended up finishing the last lap when I got the bell. The spasm passed, and I was able to start riding hard again towards the end. Ended up coming back from about 20th to finish around 15th. I figured I would try to ride easy for a bit and see if the pain passed. Optimistically, I might still be able to pick off a few riders for better placement.But at the end of that lap (5 of 10, I think), the writing was on the wall. I pulled myself, rode over to my car, unclipped, and flopped down on the ground. My hips and abs still hurt really bad. Lamaze breathing helped, a little, to make the pain go down, and I did some stretching. After 10 or 15 minutes, the pain had passed. I got my recovery apple and drink mix and went over to finish watching the race with my team.Even so
Race Report: Black Hill Circuit Race
Growing up, little hellion tomboy that I was, I did not expect that I would spend any time, let alone multiple hours a week, on a website* frequented by housewives and mommy bloggers. But I really like Pinterest. I spend a not-insignificant amount of time looking at pictures of color palettes, seasonal decorating ideas, cute pet pictures, and cilantro-lime-avocado-quinoa-whole 30-paleo-vegan-friendly-gluten-free-anti-inflammatory recipes. Seriously, all the recipes are like that. Somewhere, there is a random generator with all of those (search engine optimized) words that spits out ridiculous recipes.There's a class of food and mommy bloggers out there (mostly on Pinterest) that have blogs that all look exactly the same: they're all on white backgrounds with an Instagram-worthy picture in the right-hand column and a cute, quippy "about me" section. They all have beautiful food photography that they've done themselves. They all write several paragraphs of backstory (which I scroll past) about the recipe that they're showcasing, interspersed with these well-lit, well-arranged, composed pictures of food. And almost all of these blogs are written in the exact same voice; I wonder if this is an SEO-approved way of writing, or if it's because they've all learned how to write from each other.Good on them for having a blog and trying to make money off of it, but if you enjoy snarking at such creatures, you'll probably enjoy watching The Katering Show on YouTube. Hilarious.I have no well-composed pictures of my dinner (and if you've made it this far, you're already through the backstory part), but I do have this recipe from The Kitchn that I tried a few weeks ago and really enjoyed. That link has a relatively short amount of backstory and only two well-composed food pictures; and it's from an online "magazine," rather than an individual's food blog. There is still an Instagram-worthy picture of the author, though.Enough of that. Here's the recipe, adapted slightly from The Kitchn's version:IngredientsFor the patties:1 (15-ounce) can garbanzo beans, drained and rinsed1 medium sweet potato (about 8 ounces)1/2 medium yellow onion1/4 cup breadcrumbs1 egg, lightly beaten2 cloves garlic, minced2 tablespoons finely chopped fresh cilantro1 teaspoon fine saltFor the yogurt sauce:1/2 cup plain Greek yogurt1 tablespoon Sriracha hot sauce1/8 teaspoon fine saltInstructionsDrain and rinse the garbanzo beans (did you know cicero is Latin for chickpea?). Do not use a potato masher to mash them; it will take forever. Instead, dump the beans into a food processor, along with the onion, grated sweet potato (you could probably just chop it in the food processor before adding the beans, because grating a sweet potato takes forever, too), breadcrumbs, egg, garlic, and cilantro. Pulse the food processor until you have a fairly uniform paste. The original recipe also calls for cumin and smoked paprika, which I forgot to add; the patties tasted fine without it, but I'm sure they would be even better if I'd remembered to season them.I pan-fried these on a non-stick skillet with no oil to keep the calories down. Next time, I'll try baking them in the oven. These are very fragile, so go slowly and carefully or you'll end up with hash. Scoop out a quarter of a cup of the paste, pack it into a tight ball with your hands, then squish it down into a patty shape. Carefully lay it in a skillet on medium heat. The patty will change color as it cooks, from orange to a yellow the color of curry powder. Cook the patty until that color change has gone more than halfway up the side of the patty (should take 3-5 minutes) then CAREFULLY flip to cook the other side. The patty should be golden brown, not dark brown or black; if you get dark brown or black, turn the heat down on your skillet. This recipe made 9 patties for me.The sauce is easy: mix everything together. We had these like falafel patties, with flatbread (homemade, thank you very much), sauteed cabbage, pickled onio
Jamie's Diet Food: Sweet-potato chickpea patties with sriracha-yogurt sauce
In the past two years, my body has changed. Part of that is down to being over 30. Part of it is my change in sports--no more running and swimming! Part of it is that I don't teach yoga multiple times a week anymore, and my flexibility from the time when I did teach 5-8 classes a week has now completely worn off.When I first got my Felt AR5, I had a bike fit at my local shop Tri360 (which has since closed). The fit was from a F.I.S.T.-certified fitter, developed by SlowTwitch.com. The F.I.S.T. fitting system is very tri-centric, designed at a time when most bike manufacturers weren't developing bike geometries specifically for cyclists who need to be super-aero but also need to be able to run after riding. Which is to say that my bike fit, while very helpful for the Ironman training and racing that I did right after I got it, didn't suit my new path as a roadie. In fact, when I started road riding and racing again last winter, I re-tooled my fit on my own to be more road-friendly--both to increase my comfort and handling confidence for road riding and to stop my teammates from making fun of my triathlete fit.But over the course of the past year I've gotten less and less comfortable on my saddle (a Cobb Gen 2 that was great for a TT position, but not very nice to my hoo-ha with a more laid-back road position), and I felt like I was limited in how low I could get over my bike. I tried messing with my handlebar position, my hood position, my saddle set-back; I had an overwhelming feeling, even after short rides, that I could be much more comfortable on my bike if I changed things around, but I was too lazy to put the time and effort into dialing my fit in myself.So I outsourced the task to my sponsor bike shop, Spokes, Etc. Enter Anna, Spokes's pro fitter!Anna is certified through Specialized's Body Geometry fitting program. I've been fit by a Specialized fitter before (back when I got my Specialized Transition). I like the Body Geometry system! It seems very thorough, much more so than the F.I.S.T.ing system (and yes, I know), like it takes more components of my individual body into account.Here's a little before and after. See if you can tell the difference.This is actually from right after I bought the Felt, not right before the fit, so it's not exactly how I had my bike set up before Anna worked on it.And we live in a different house now. Notice the change of flooring!There aren't a lot of obvious differences, although the one that stands out to me the most is the different in reach. The stack looks lower in the second picture, doesn't it? That's weird, because the saddle is much higher now than I had it right before. Saddle is lower, handlebars and stem are lower and rotated towards me slightly.The pictures are kind of deceiving, because the only before picture of my bike I could find was from right after I bought it, before I had it fit for the first time. The changes we made this time were Raising the saddleMoving the saddle backLowering the stemRotating the handlebars forwardAnd adding a new saddleI'm now on a Specialized Power Saddle and it's working for me pretty well. It's still not perfect, because balancing on a few inches of plastic/carbon and leather for several hours is not comfortable. But the saddle seems to hit me in better places, and I've had less trouble with chafing and saddle sores since switching from the Cobb saddle. I can get really low with this fit without my chest and ribcage getting in the way of my legs. Some of the soreness in my piriformis and right hamstring has cleared up, too. This fit has worked out really well for me (and it's roadie-approved)! Big thanks to Anna and Spokes, Etc. for the much-appreciated service!If you've never been professionally fit, I recommend it. It'll run you $100-$200, depending on the shop you go to, but it makes a big difference in how you feel on the bike. For my money, not having saddle sores and chafing in my lady-parts is well worth the cost (and
New Bike Fit!
I was going to go to Williamsburg, Virginia, to race the William & Mary Tidewater Classic (last year's race report here) this weekend, but instead I decided to get the flu.Check out my stash. Anyone in Big Pharma want to sponsor me?I had the flu at the end of November, too. Both times, the illness coincided with being in Canada or around Canadian relatives. Those Canadian germs must be really tough! Polite, but tough!Canadian germs, like the Mounted Police, are tough but polite.But this post isn't just a forum for me to whine (I subjected you guys to enough whining in the Monster Cross Race Report)--I also want to be helpful! So here is my brief rundown of all the drugs I have taken, and how effective they've been. Please note, however, that this post in no way constitutes medical advice. If you're sick, go to the doctor. If you're interested in my pain and down for a laugh, read on.For reference, my worst symptom with this year's flu (both times I've had it) is body aches all over. My muscles and joints are so sore that I can barely get out of bed. It hurts to eat, swallow, poop, urinate, and breathe. I also have a sore throat and sinus congestion and headache, but the all-over hurting is really the worst part. Without further ado, here are the things I've tried:Nyquil (not pictured)I only got half a dose of Nyquil because Emily had taken it all last week (she'll get me some more tonight). It did a good job of relieving the body aches enough that I could fall asleep. Unfortunately, it stopped working after 4 hours, at which point I woke up and couldn't get back to sleep because everything hurt.SalonpasIf you've never used Salonpas, they're pain-relief patches that stick on the skin and work like icy hot. These were surprisingly effective, but they didn't cover enough territory. They are advertised to last for 8 hours, but mine stopped working closer to 6 hours in.Tylenol PMThis is what I took after the Nyquil wore off (since we didn't have any more). I know from experience, having slept through work once, that the sedative part is powerful, so I only took one. But the pain relief part wasn't strong enough to keep me asleep, so I dozed fitfully after taking it.DayquilReally helped with the nasal congestion and sinus headache, but not the all-over body aches. It's the thing that has cleared my head enough to be to write this, though.IbuprofenI think this is what helped my sore throat and headache more than anything. It helped the body aches some, but not enough on its own to get rid of them.Alka Seltzer Cold PlusThis is one of my favorites, because it addressed all the symptoms I was having and was fact-acting. However, it wears off fast (less than 4 hours), and you're only supposed to take 2 doses every 24 hours.Vicks Vapo-rubSmells nice, and helps a little with the congestion. Emily put it on her feet and then put socks on to stop her coughing (which actually worked, to my surprise), but it hasn't done much for me.Cold-EezeNo idea whether or not this stuff is helping. I seem to feel a little better after I take it, but that's probably a placebo effect. It's reasonably well-studied, but I'm pretty sure I have the flu and not a common cold, so I'm not sure I'm the target market right now.China Gel/BiofreezeThis is the stuff that's been a life-saver for me. It does the same thing as Salonpas, but I can rub it all over my arms, legs, neck, chest, ribs, and back. It's surprisingly long-lasting, too; I put some on about an hour ago, and I'm pretty sure it's the only reason I'm able to sit upright and type right now. The China Gel and Biofreeze have similar mechanisms, but I don't think the Biofreeze works quite as well. I prefer the consistency of the China Gel, anyway. The Biofreeze is cheaper though, by a good amount (China Gel $3.74/ounce, Biofreeze $2.63/ounce).My plan is to get a flu shot as soon as they start giving them out next year. I've never prioritized flu shots, but holy cow! I never want to feel like this again. F
Coping With the Flu
I did an easy-ish ride this morning to take advantage of the beautiful spring weather before the forecast afternoon thunderstorms hit. On the second half of my ride, I started to feel extra tired. I chalked it up to being hungry for lunch, but then I heard a rubbing sound and realized that my front brake had gone off-center. I re-adjusted it and kept riding. It happened again a little bit later, and again a little bit after that. For the last 20-30 minutes of my ride, I was thinking hard about what could cause my brake to keep pulling to the same side, especially since it was pulling clockwise--away from the direction that the cables pull.When I got home, I dismounted and gave the brake one last wiggle to see if I could feel any play. The brake felt fine, but the wheel moved.Let me repeat: the wheel moved.The quick release on my front wheel was loose. I don't know if it came loose at some point during the ride (unlikely), or if it's been like that since I put the front wheel back on after Sunday's ride. But that is a very dangerous problem to have. If my front wheel had come off at high speed, I probably would have been visiting the hospital right now instead of writing this blog post.Consider this your public service announcement to check your bike before every ride! Here's a list of quick things to check before you head out:1. Quick release skewers. Be sure they're secure and tight and lined up properly. Check for any side to side play in the front or rear.2. Wheels and brakes. Give the wheels a quick spin to check for wheel true and brake rubbing. While you do that, eyeball the tires to make sure there's nothing stuck in the rubber. While you're at it, check the tire pressure and inflate your wheels to your preferred pressure.3. Check the brakes by grabbing the front and rear brake and pushing forward and backward. With the front brake on, the front wheel should stop and the bike frame rotate forward. With the rear brake on, the rear wheel should stop and (if anything) the whole bike should scoot back. Neither wheel should slip against the brake pads, though.4. Make sure the chain is lubed. Some people lube their chain before a ride, but I usually clean and lube my bike after every ride. Doesn't matter, so long as the chain isn't dry.You should also wash and check your bike regularly. Ideally, you'd wipe the bike down and de-grease the drivetrain after every ride, but I know sometimes that's not possible. Definitely do it after every wet, rainy ride, though, and try to get it done at least once a week. While you're at it, check the chain for wear (you need a chain wear tester for that job, but they're not expensive). Clean the brake pads and check them for wear. Check your wheels and tires for true and for any little sharp bits that have lodged themselves in your tires. And check the brake track on your wheels for wear.It doesn't take much time or effort to check your bike, but you do need a little bit of knowledge. I recommend SickBiker and Global Cycling Network, both of which have detailed and informative maintenance guides on their YouTube channels. You shouldn't need to take your bike to the shop for every little thing. And you need to be able to do enough to keep yourself safe on your rides.Stay safe out there!
PSA: Always Check Before You Ride!
Oy. Where to begin?First off, this race report isn't getting out until Thursday (4 days) because I've had trouble concentrating. I fell and hit my head pretty hard . . . and I didn't think I got a concussion, because it didn't feel like the concussions I've had before . . . But who knows. Maybe I had a mild concussion, or maybe I just feel loopy because the weather's been nice and my allergies are starting for the spring.So. Monster Cross.It sucked.I should have gotten an indication of how things would go down at registration, where they ran out of T-shirts. So in spite of registering well ahead of time, I didn't get a T-shirt. Not that I care that much about another T-shirt, but the entry fee was $70 and included a shirt. Why couldn't you have enough shirts for pre-registered riders who paid for a shirt?The start was a total shit-show, if you'll pardon my language. There was no direction given on staging. I heard a rumor that the 25-mile people were supposed to start after the 50-mile people, but I doubt many people got that note (and I don't even know if it was true). There were about 500 people at the start, and about half of them were assholes on mountain bikes who were really convinced that they needed to get around me and in front of me as quickly as possible. The first 5 miles were full of stupidity and unnecessary risks. Fortunately, I managed to find a pair of wheels from Rogue Velo that were riding at a consistent pace and taking good lines, so I tagged onto the back of them and followed for the first 5-10 miles (even though they were going slower than I knew I could ride).After things thinned out a little, I passed the pair from Rogue Velo and told them they won my prize for steadiest wheels and thanked them for that. There was still a lot of traffic, though. I though Carl Dolan was stressful last year. It was nothing compared to a double-paceline on double-track with a bunch of dumb mountain bikers who apparently don't know how to ride next to other people and guys on cross bikes who seem like they've never ridden within 10 feet of another person.There was one guy in particular (on a mountain bike, of course) who made at least 3 really dumb passes that I saw. He blew past me way too close (without calling anything out to me, of course), then I saw him on two other occasions pass someone with barely inches to spare (almost hitting the other rider) when there was plenty of room on the other side to pass! Stupid, discourteous, asshole behavior, all around.Can you tell that this whole thing was making me grumpy?I ended up passing and dropping the stupid mountain biker on the uphills, anyway.I had about 5 miles of good riding before taking a creek crossing too fast (even though I was warned a few weeks ago about this particular creek crossing) and with a bad line. I tore a hole right through my front tire, tubeless system be damned. I ended up at the top of the next hill with half a dozen other riders in the same boat. My wheel was spewing Stan's NoTubes all over, but it was holding enough air that I felt like I could ride it for at least a mile or so before pumping it up again. Another woman was in the same predicament, and she told me she was pretty sure that we had been 2nd and 3rd until that point. But I didn't really care; I'd decided I didn't want to be anywhere close to the front with the self-important jerks and their dickish behavior.The nice thing about flatting was that I was pretty close to the back of the field, so I had the trails to myself at last! The bad thing was that my tire was losing air, and I was pretty sure I wasn't going to make it through a second lap. As I pulled over to the side of the trail to add some more air to my flat (again) tire, I resigned myself to pulling out at mile 25.Miraculously, my tire had sealed and was holding air! It maintained the same air pressure for the last 4 miles of the lap, and I decided to risk a second lap on it. Right at the end of that lap, though, I passed a re
Race Report: Monster Cross
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