Getting Women in the Game

Last August I received an email from Strava.com that they were looking for applicants in the Chicagoland area to become Strava Cycling Ambassadors. Strava is an online social fitness community for athletes. I had been using the app for at least a year or more and many of the members of my cycling club joined too. But what I noticed was there were like 90% men and 10% women using the app. Is it that women aren’t as competitive as men? Are we not as tech savvy? What was it?

As I filled out my application, one of the questions was “What is your main goal as a cycling ambassador?” My answer was simple, “Get more women involved in cycling.” I guess that was one of the key factors for me getting the “gig”.  That is one of the goals for Strava, too.

In a recent post by SeleneY she writes about What Women Want. It was spurred by a recent Bicycling Magazine survey asking women about bikes, components, clothing, etc. I was actually a bit offended when I took the survey as it asked very “girlie” questions…like buying a pink bike. While I do agree the cycling industry does a poor job in offering feminine alternatives for clothing, shoes and accessories, I couldn’t see myself riding a pink bike. Well okay, maybe if it came with streamers too.  But I do have to admit I own a pair of pink tire irons. I figured no self-respecting guy would steal them from me. Anyway, basically women are cyclists first. We are as diverse as men, coming in all shapes and sizes.

So back to my original goal, getting women into cycling. According to National Sporting Goods Association there are more males than female cyclist-- 20.2 million male v.s. 19.1 female. The good news is that the number of females is growing. It’s up 4% from last year. I honestly have no idea why there aren’t more female cyclists.

When I started to ride more as an adult, I did mostly invitationals. Just knowing there was a SAG wagon around gave me the courage to do longer miles. But then I wanted to find a cycling club so I could ride more often. My first group ride with the Wheeling Wheelmen (notice the gender) I was terribly intimidated. Everyone had the “cool” bikes, the right gear and definitely faster than me. Actually my first club ride I was dropped within the first 2 miles, got terribly lost, ended up in a hail storm (I guess that’s why we wear helmets) and was the last one back to the parking lot (made it easy to find my car). But for some reason I kept coming came back.

So maybe the reason more females don’t get into cycling is it’s intimidating. If that’s true, then it is our responsibilities as cyclist (male and female) to be more encouraging, inviting and accepting of the newbie riders. Not everyone would have come back for another club ride like I did. But I’m sure glad I did!!

Enjoy the ride,

Sheri

Buying that New Sweet Ride

I’ve been toying with buying a new road bike for 2 years now and have finally made the decision to take the plunge. I really thought about why I was dragging my feet and there were two key reasons. First, I kept thinking disc brakes would become more of a standard on road bikes like they are becoming on cross and mountain bikes. You can’t retrofit the frame and wheels. The second and I think most compelling reason is there’s just an overwhelming amount of information to consider. I honestly think buying a car is easier for me than buying a bike.

When it comes to buying a new road bike, yeah it is a lot of money, but there’s just soooo much to consider. Bike technology I know enough to be dangerous, but then at some point all I hear is blah, blah, blah, blah and my eyes roll up into the back of my head. I ride with a lot of gear heads, they talk bikes, bike parts,and bike construction. I pick up bits and pieces of information and they are always willing to educate me. But if I’m being honest here, it isn’t always the most exciting topic. But it is necessary to be educated.  

Oh, I remember the days when buying a bike was easy. You straddled the top tube, if you had 2” of clearance you were good to go. The only other choice was what color? But that was decades ago and you ended up with a pretty new bike that didn’t fit. Today there’s just so much more to consider.

Here are some of the key decision points I took into account as I search for my next sweet ride:

• Production, custom or semi-custom? My current road bike is an Independent Fabrication. It’s a custom frame built to my specs. It is so comfortable because it fits me. I’m not trying to fit to the bike. But that was 8-10 years ago. Could I find a production or semi-custom frame that would work?
  
  
• Frame material? Do I want another steel bike? Or carbon? Or Titanium? For me this is really important. It isn’t so much the weight of the bike, as most higher end bikes are all within a few pounds of each other. And let’s be honest, it’s cheaper and easier to lose 10 pounds off my butt than a few pounds off a bike. The frame material was important to me because I had two vertebras in my neck fused together and lower back issues. So a frame that absorbs road vibration was crucial, which in turns reduces fatigue and increases comfort.
• What type of components? I knew I wanted an 11 speed which is now fast becoming the standard. That’s the cassette on the back wheel. I also knew I wanted to stay with a compact crank (front gearing) like I have on my current road bike. So the big decision was electronic shifters or not? I’m leaning towards electronic shifters and will test ride them this weekend. From what I read and hear from those who use them, it is smoother, faster and less hesitation.
• What type of wheels? Aluminum, carbon, aero? Clinchers or Tubular?  Ugh, this is a black hole for me. I have had to do a lot of reading and asking questions to learn about what to look for in a wheel. The one thing I knew…clinchers. I have no desire to start gluing tires on a rim. I am leaning towards aero wheels which will give me some speed advantage. This is key for my race in August. Also, when working with my salesperson, he made a very valid comment when I was trying to decide which level component (Dura-Ace or Ultegra 11 speed electronic shifters). He said, put the $2000 difference into the wheels instead of upgrading to Dura-Ace. You’ll get more benefit out of it. He was right and it was not something I had considered before.

• Handle bars and stem material? Aluminum or carbon? Interesting information here. It was recommended that I save money and go aluminum on the stem, but spend the extra on carbon handle bars. The reason here is that the handle bars are a touch point and the carbon will help absorb some of the road vibration. Good to know.
  
• Budget. Yep, I need to figure out how much I’m willing to spend. As in any big ticket item, there’s budget creep. But I figure, I’ll have this new bike for at least 10 years, I ride 5000+ miles a season, getting what fits and works for my needs is important. So what if I’m on a Ramen noodle diet for a year…I’ll have a sweet ride!!!

I’ve gone through a lot of pre-work. The bike shop I’m working with has known me for years and knows my riding style. They scanned my current road bike with a computer to get the geometry and try to match it. I was hooked up to a computer to look at fit, body angles, etc. Finally, I’m scheduled to take a 20-30 mile test ride this weekend. This way I can take it out on a bumpy road and see how the frame handles the road vibration. I sure hope Mother Nature holds off on the predicted snow storm so I can safely get out on the road.

It’s exciting to buy a new bike, but it is also stressful. You hope you make the right decision and that it will give you many years and many miles of great rides. There’s nothing like having that awesome bike to ride, especially when you put in a lot of miles. I’ll clue you in on my bike selection once I’ve decided. But I’m finally getting close. Yep, I hear that sucking noise…it’s my wallet.

Enjoy the sweet ride,

Sheri

Garbage in. Garbage out.

Nutrition is just as important as training. If you don't fuel your body correctly, it wont perform at peak levels. As the old adage goes "Garbage in. Garbage out." Ah, if we could only perform well on a diet of Doritos and chocolate, we'd all be happy.

The Academy of Nutrition and Dietetics has declared March National Nutrition Month. This year's theme is Enjoy the Taste of Eating Right. It's so true. If you don't like the taste of what you are eating, you wont eat it.

Many of you already know, it's important to keep your blood sugar level consistent and the need for energy boosted during the day. So 1-2 snacks should be part of your schedule. But making the right decisions on what to snack on is just as important. Also making snacks easily accessible helps us to make the right decisions. Be sure to keep your snacks the right portion size. 150-200 calories each, and use snack size baggies or better yet, be environmentally friendly and use reusable containers.

Two of my favorite snacks are plain Greek yogurt with some almonds or almonds with dried cranberries. I buy the almonds and cranberries in bulk at Costco where it is much cheaper than in the supermarket. Share what your favorite healthy snacks are.

Fresh Fruit & Vegetables:
- Portable and ready-to-eat
- Provides a wide variety of vitamins and minerals
- Good source of fiber
- Contains water to help keep you hydrated
- Great to combine with sources of protein (e.g. apple slices and cheese, carrots and hummus, banana and peanut butter)

Whole Grains:
- Rich in nutrients such as fiber and B vitamins (converts food to energy)
- Keeps you satisfied and feeling fuller longer
- Combine with peanut butter or almond butter for extra protein and fat

Nuts & Dried Fruits:
- Provide a good source of heart healthy fat
- High in fiber and vitamin E (lowers cholesteral)
- Keep servings small, about a handful

Oatmeal:
- Instant oatmeal contains soluble fiber (reduces "bad" LDL cholesterol)
- Throw in some nuts or fruit to add more nutritional value
- Keeps you full longer

Dairy:
- Keep it low fat
- Good source of protein and calcium for bone health
- Good source of carbs to reduce cravings for sweets
- Choose plain yogurt and add your own fruit to avoid additional sugars

Enjoy the taste of your food and make smart choices. We all "cheat" from time to time but that's okay. If you make the right decisions the majority of the time, you'll feel better, perform better, sleep better and win your race.

Enjoy the ride (and food),
Sheri

Self-massages: For in between professional massage therapy sessions

Yesterday's post was focused on professional massages. But what can you do to stay loose and improve recovery in between those sessions? Self-massages are your best bet along with stretching. In my Feb. 17th post I talked about foam rollers, Yamuna body rolling and tennis balls. But there's also massage bars and simply using your hands. These recovery aids can be used both pre- and post-ride. I found last season rolling on my foam roller or Yamuna ball prior to a ride helped to stimulate circulation in my legs resulting in a faster warm-up and performance on the bike.

Bicycling magazine recently released this video of three good self massages for your quads and hamstrings. I incorporated these when traveling last week. A foam roller isn't easy to pack so I had to do without.  Maybe I need to consider buying a bar. (Some browsers have trouble seeing video link. Click here.)

 

Also Road Bike Rider had a good article this week along with comparing rollers and bars.

Do you have a preference for foam roller or bar? Or want to share a great stretch?

Enjoy the ride,
Sheri

Massages: Improve Performance & Shorten Recovery Time

Prior to leaving on my Tucson trip, I booked a 90 minute massage knowing my body would be screaming for relief. Last night I went to my favorite massage therapist and sometimes torturer (in a good way), Allison. I have been going to Allison for over 8 years now. I can only figure out the time by the age of her oldest daughter, since she wasn't even born when we met. The reason why I like Allison is she understands the athlete's body since she herself is an athlete as well as a licensed massage therapist.

I asked Allison to be a guest blogger today and give us some insight to massages. So here's her message:

"Many people consider getting a massage a luxury when in fact it is great for injury prevention. The type of massage an athlete should be receiving could be slightly uncomfortable and at time quite intense. The residual effects may be soreness but quickly followed by complete release of the strain and tension.

According to the American Massage Therapy Association the benefits of massage include:

• improving performance
• reducing pain
• injury prevention
• encouraging focus and body awareness
• shortening recovery time

Receiving a massage increases blood circulation which then relieves muscle tension. A relaxed muscle has much more range of motion and flexibility which leads to better athletic performance.

It is important to drink plenty of water after a therapeutic massage. Fresh blood, oxygen and nutrients are delivered back to the muscles which aid in removing toxins from the body.

For all of these benefits to take action you must be receiving massages regularly; depending on how intense your workouts are, once a week or at least monthly. If you are training for an event it is important to receive your session 3-5 days prior to and within 72 hours post event. These massages will very in intensity. The pre-race massage will be regular pressure while the post-race massage will be very light pressure.

I have been practicing massage therapy for 12 years and have grown to love more sports oriented therapy. I have worked with triathletes, Ironmen & Ironwomen, runners, cyclist, etc. Many of whom had doctors claiming they needed cortisone shots, surgery, or discontinue the activity all together. Sometimes it was just finding the right trigger point, or strengthening exercises to get that athlete back to feeling good again."

Thanks Allison for your great insight. I've already booked my next massage.

Enjoy the ride,
Sheri

Ship, Schlep, or Rent - The Final Chapter

This is the last post in a three part series of investigating shipping my bike to Tucson, actually selecting a method, and the end result (February 12th and 26th posts).

For the return trip, Tucson to Chicago, I decided to drop Blanca off at the local FedEx store and ship to my neighborhood FedEx store to hold for pick up. This way I would not have to be home to accept the shipment. Plus, the store will hold your package for 5 days.

Blanca arrived home last night. I shipped her from Tucson on Friday and she arrived on Tuesday. Very quick turnaround time. I'm thrilled to say she arrived home in perfect condition. A little bitchy because it's so cold here. Reassembly took about 10 minutes. A little longer due to my cat, Boomer, deciding he needed to jump on my shoulders and be the head mechanic. A 16 pound cat on your shoulders makes it challenging to say the least.

Boomer decides to be head mechanic while reassembling my bike.

I can honestly say I was thrilled to have my own bike (a custom frame) and the right gearing for a great week of riding in the Tucson mountains. The next time I travel and need to ship my bike, I won't hesitate to use ShipBikes.com. They were very helpful, have a great user-friendly web site, and are reasonably priced.

Now we just have to wait for it to stop snowing and warm up a bit here in Chicago so we can ride outside.

Enjoy the ride.
Sheri

Building a solid foundation. Strength & Endurance

January through March the majority of my computrainer workouts and swim sessions are to build a base or  SE (strength and endurance). The computrainer sessions are designed to help me do longer, harder rides and increase my FTP (functional threshold power). Basically, FTP is the maximum power you can maintain through an hours effort without fatiguing.

I was fortunate enough to spend the last week in February in Tucson, AZ. The rides we did were perfect for building a base. Several mile long climbs at 1-4% grades at high cadence. It helped to build cardio endurance and strength.

If you are new to racing or are building back up after an off season break, it is key to start building your base. Just like building a house, a solid foundation (or base) is the key to a strong structure.

Definitions:

Strength - the amount of force your nervous and muscular system can produce to overcome an external force, such as gravity or a weight. Strength training increases the number of fast-twitch muscle fibers that can enhance how quickly you fire your muscles.

Endurance - your ability to sustain multiple muscle contractions over a prolonged period of time. For endurance training, you can work on long-term, steady-pace aerobics -- at 65 to 75 percent of your maximum heart rate -- to develop a stronger heart and lungs while building up a resistance to fatigue.
 
The base period is the foundation of a triathlon training program and is where you build the fitness to reach the finish line. During the base phase you build the most important skills for triathlon: cardiovascular endurance, strength, technique, and fuel economy. Training intensity is low in the base training phase so you can safely build your overall training volume without injury.

It is important to develop good technique during the base phase to maximize your speed and efficiency for the race season. Most of your workouts should focus on time in the pool, saddle or running, not doing speed-building sets. Take this time to do a lot of technique drills that will improve your stroke efficiency. On the bike, practice high-cadence spinning and single leg pedaling to develop your pedaling technique. Run on hilly courses to develop strength and power in your legs. Do running drills during the base period to improve your running economy.

I don’t like to call any of the three triathlon disciplines a weakness. Just think of it as your third strength. So use the base phase to focus on your third strength. I know it is difficult as we enjoy spending our time on what we do best. But improving your third strength will translate to a faster finish in your next race.

So don’t delay building that foundation. Be strong and endure.

Enjoy the ride,

Sheri