On Monday 3rd December, a very competent and competitive local cyclist , Christian Hill from Adalta Cycling Club, was hit by a taxi whilst cycling. He has suffered horrifying injuries due to the incident and is currently laying in a hospital bed looking at a long recovery period.

Christian is a very keen cyclist and has also done extremely well in duathlons, most recently finishing 1st in his category at the London Duathlon this September. But just over a week ago he was  cycling along a fairly innocuous shopping street in a coastal town of Kent when he was struck by a taxi emerging from a side road. Fortunately, Christian was wearing a helmet but very unfortunately x-rays, CT and MRI scans showed that the impact of the crash broke his back and his pelvis.

In the days that followed medical professionals were able to give Christian two routes of treatment for his injuries, one being spinal surgery which would mean he would never be able to ride or run competitively again, the other… he must lay flat on his back in a hospital bed for 6 weeks and then will need to be in a back brace for the following 3 months. Christian opted for the long haul so his body can heal naturally and he can eventually get back on the bike.

Friends of Christian from all of the local cycling clubs are joining together to raise money to make his stay in hospital just a little bit more bearable. The target of an iPad has been put forward and a donation site has been set up that we are contributing to. We all know how hard it is staying off the bike for a few days, never mind 5 months so anything we can do to help the time pass will be welcomed I’m sure.

As common as accidents like this are it’s even more terrible when it’s someone you know and can relate to the accident they had. I hope Christian makes a fast recovery and gets back to his winning ways. Competitive souls have a tendency to smash the competition when coming back from serious injury and I’m sure Christian will be no different. If you feel you want to contribute to the fund for an iPad to help Christian on his road to recovery then follow the link below (that’ll be there shortly!) and donate what ever you can. Until the link is active, if you wish to contribute to the fund, get in touch with myself or Darryl and we’ll assist. I hope this post and the Facebook appeals that have gone out from many in the local cycling community reach enough people so that just $1/£1 from everyone who reads this will get us to our goal.

Get well soon Christian from all at LovingTheBike.com

Stevie

A game of cycling nutrition “Would You Rather.” Would you rather recover with a sugar-and-whey powdered drink OR a hot, cheesey, melty, delicious tuna melt?

I know I’d rather the tuna melt.  Of course, there are lots of options when it comes to nutrition recovery after a hard ride.  We’ve highlighted many good options.  And, more and more, athletes are demanding real food.  Down with the chemical junk, and up with the foods from the earth and the sea.  This week, we’ll discuss how tuna melts are a great answer for glycogen recovery, muscle sparing, electrolyte balance, and oh yeah…flavor.

Recipe of the week: World’s Best Tuna Melt

Ingredients:

• 1 (5-6 ounce) can tuna in water, drained
• 2 Tbsp Greek yogurt
• 2 Tbsp finely chopped celery
• 2 tsp finely chopped onion
• 2 tsp chopped parsley
• 1/4 teaspoon red wine vinegar
• 1 pinch salt
• 1 pinch freshly ground black pepper
• 1 slice seedless rye bread
• 2 slices ripe tomato
• 2 thin slices Swiss cheese (or chedder, mozzarella, etc)
•  paprika, for garnish
• 1 serving fruit on the side (apple, berries, etc)

Instructions:

1. Preheat the oven broiler.
2. In a bowl, mix the tuna and next 5 ingredients (through vinegar). Season with salt and pepper.
3. Place the rye bread slice on a baking sheet, and broil 1 minute in the preheated oven, until lightly toasted. Remove from heat, and spread with the tuna salad. Place 1 cheese slice over the tuna salad on each piece of bread, layer with a tomato slice, and top with remaining cheese slice and then tomato.
4. Return layered bread to the preheated oven, and broil 3 to 5 minutes, until cheese is melted.  Serve fruit on the side.

Comments:

With less daylight this time of year, many cyclists take to training during the lunch hour.  After a hard ride, why not combine lunch and recovery as a protein powerhouse meal?  If you choose our tuna melt within 30 minutes of finishing your ride, you’ll get:

Almost 40 grams of protein.  Wow! Protein is only half the story in recovery, but it’s an important half.  Eating protein, especially a high quality one like tuna allows your muscle to retain their mass.  Since your body doesn’t have to break muscles down for needed amino acids and calories while you’re consuming protein, muscles mass is spared, rebuild, repaired, and increases.

The other important aspect of recovery is carbohydrates.  It’s these nutrients that replenish muscle glycogen stores and allow you to maintain good energy levels throughout the day and into your next workout.  Our Tuna Melt Lunch provides needed carbohydrates in whole grain bread, tomatoes, and fruit.  Furthermore, as you supply your body with the efficient-energy carbohydrate calories it needs after training (your body continues to burn extra calories), it can continue to spare muscle.

Healthy fats are a key to overall health, hormone balance, and a reduction in inflammation.  They are often overlooked in recovery since it might be difficult to add fish oil to a recovery drink or bar…but, they are vitally important and are valuable in reducing inflammation after an intense ride.  So, why not add ‘em in right away?  The World’s Best Tuna Melt provides over 450 mg of the most important omega-3s, DHA and EPA.

The extras.  To put your recovery over-the-top, this Tuna Melt recovery also supplies antioxidants (vegetables and fruits expecially) that neutralize damaging post-ride free radicals and electrolytes including potassium, sodium, and calcium.

Tuna’s a wonderful option, but of course, there is drawback to keep in mind: mercury.  Like many products of our polluted planet, the key is to limit your intake, as the benefits of eating high omega-3 foods generally outweigh the risks as long as you’re not consuming too much.  I recommend choosing “chunk light tuna” (not albacore) and keeping tuna intake to just 2 (6 oz.) servings per week (no more than 6 oz. per week total for any pregnant cyclists).  If you’re able to verify that your tuna comes from the Pacific rather than the Atlantic ocean, mercury intake will likely be less…however, this sort of information can be hard to verify.

There’s usually room for improvement at lunch.  Here’s a great option for a lunch hour ride recovery.  If you’re worried about stinkin’ up the office, simply explain that you’re doing so in the name of health and stamina.  Tell ‘em that you need the protein, carbs, and omega-3s.  Tell ‘em that they need them too.  Then, reap the rewards of consistent recovery and reduced inflammation by pushing your limits on your next ride.

Fuel Your Ride.  Nourish Your Body.

Photo c/o indulgy.com

As part of our continuing series of inspirational guest writing we have a timely piece about the personal battles people face with parts of the Tour de France.  Having suffered a stroke, Kim battled with courage and strength to take on her personal challenge at the 2009 Tour de France.

“…the nastiest hill I ever climbed”

I cried today while riding the bike. Why? Cuz I made it to the top of Cole de Romme—a Cat 1 climb. It wasn’t pretty, I took a hike with my bike many times, don’t think I rode an entire km without stopping at least 2 times, but the point is, there are no mountains in Austin, so I rode like I had trained…up a hill, rest on the downhill repeat. Only this time it was ‘pedal up the mountain, stop and walk a bit, take a picture, repeat’. Back in Nov 15, 2007 I couldn’t walk and today I made it to the top of Cole de Romme! You do the math… 8.8 km from elevation of 502m  to an elevation of 1297 m! There’s about 3 feet to 1 meter!

I took my pic (below) at 5 km to the finish, then again at 1 km, by then I figured I would make it. I didn’t ride the entire last km, I stopped at least 3 times! The top was so crowded, I probably inched the bike across the line. I found someone to take my pic, then went over the line, then started crying. It was at this point that I realized I was going to be ok, I can survive a stroke & continue to live life.

I rode down about 3 km to a spot above a hairpin turn. I could see the riders coming up (a lot faster than moi) then, I would turn around and take pics. Haven’t looked at the pics yet, but I did get to see the Devil and the Norway chicken.

The race was incredible and in the words of Lance Butler, “…these guys are professional”

I think my overall time to reach the summit was about 2 hours.(I’ll let you do the math on the mph…remember I hiked with a bike quite a bit.) It didn’t take me that long to go downhill, rode the brakes the entire time down…the thought of road rash to match my 5” x 3” bruise on my butt will slow ya down! (the previous day I slipped on some stairs and landed on my right butt cheek..the blood thinners must have still been in my system, because the bruise is huge.

Mt. Ventoux is out of the question, it was amazing how long it took to go 5k and to do that 5 times on a steeper grade, not worth it.

I’m a very fortunate brain injury survivor. Thank you Alison and Mom! love ya!

Col de Romme, 8.8 kilometers, average grade nine percent. I think Lance Armstrong said, “Col de Romme, the nastiest hill I ever climbed.”

Thank you to Kim for sharing her story. I’m sure many people reading this will know someone who has been affected by a stroke and it’s a heartening story. Congratulations Kim, hopefully with some LovingTheBike and #bikeschool help we can get you scaling Mt Ventoux!

Stevie

Father’s Day means one thing in our house: Lemon Curd…(happy belated Father’s Day to all you dads out there, by the way!).  Why?  Simply because my wicked-awesome-mountain-biking husband loves it.  So this year while making extra batches, the thought crossed my mind: Could I make it better?  More nourishing, and yet still tasty?  Appropriate for Training Fuel as well as a treat for Daily Nutrition?  The wheels in my head started turning as I grated more peel.  Mmmmm.  This one’s gonna be good.

Recipe of the week: Easy Honey Coconut Lemon Curd

Ingredients:

• 2 tablespoons finely grated lemon  peel
• 3 large eggs
• 2/3 cup fresh lemon juice (about 3 large lemons)
• 2 tablespoons organic coconut oil
• 1/2 cup organic honey

Instructions:

1. Combine the first 4 ingredients in a saucepan over medium heat, stirring constantly with a whisk until thickened, about 3-5 minutes.  Remove from heat and stir in honey.  Cool. Cover and chill (the mixture will thicken as it cools). Yield: ~2 cups
2. Lemon Curd can be stored in the refrigerator for up to 1 week and also freezes very well. Thaw in the refrigerator, and use within 1 week of thawing.
3. Can also be made with limes or oranges.

Comments:

Never had lemon curd?  I’ll tell it to you straight: you simply haven’t lived.  I was introduced to it by friend a few years ago…I haven’t eaten a pancake or waffle the same since (see below).  And true to Loving the Bite form, we’ve kept this delicious lemon curd recipe to just 15 minutes and 5 simple, nourishing ingredients.  Here’s how to use it for the sake of some strong cycling:

Pre-Training: 

If you’re short on time, try ¼ cup lemon curd with just a couple of Tablespoons plain yogurt.  It will provide relatively long-lasting energy for a short ride (honey breaks down similarly to maltodextrin in terms of speed).  Or, try it on top of one slice of bread like jam.

If you’ve got a longer time-frame before riding and are riding for more than 2 hours, try 1 small whole-grain waffle or pancake with 1/2 cup plain yogurt and ¼ cup lemon curd 2-3 hours out.  And, you may want to save some for recovery.

Recovery:

You can use the waffle pancake option (but increase yogurt to 1 cup), the simply yogurt/lemon curd option with 1 cup yogurt and ½ cup lemon curd, or try a smoothie:

1 cup plain yogurt, 1 cup berries, 1 cup greens (spinach, kale, or basil, for example), ¼ cup lemon curd, ½ cup water.  Mix in blender and process until smooth.  Add ice and process until at desired consistency.

As far as nutrition:

Eggs give us a “gold-standard” protein in albumin, leucine which specifically helps prevent muscle breakdown and promotes lean tissue protein synthesis and many important vitamins. And minerals such as choline, Vitamins A, D, E, and K, phosphorus, calcium, iron, iodine, selenium, and zinc.

Lemons are great for high levels of Vitamin C (a powerful antioxidant), anti-nausea properties, anti-bacterial compounds, mucus-busting action, and anti-cancer properties.

Organic honey provides antioxidants, carbohydrates for efficient fuel and glycogen replenishment, and natural enzymes that aide digestion and improve nutrient absorption.

Organic coconut oil is made up of medium chain triglycerides (MCTs). These special saturated fats are quickly digested and metabolized like carbs, bypassing the normal slow, bile-dependant digestive path of most fats. What’s more, they are used directly by the energy powerhouses of the cell, the mitochondria, and offer more than twice the calories (energy) of carbohydrates per gram.

Here are two good reasons to eat lemon curd: good pre-training and post-training fuel.  This summer, lemon curd will hit the spot while fortifying your body.  Optimal fuel means faster recovery, less fatigue, and more power and endurance on the bike.

Fuel Your Ride. Nourish Your Body.

Who here wants to reduce fatigue and inflammation, optimize blood flow, and stay healthy this season?  Yes, please.  And, who wants some pesto?  Yes, pretty please.  Well, it must be your lucky day, because here at Loving the Bike, we’re about to make it all happen.

Recipe of the week: Simple Fresh Basil Pesto

• 2 cups packed fresh basil leaves*
• 2 cloves garlic
• 1/4 cup pine nuts, toasted (or substitute sunflower seeds)
• 2 tablespoons fresh lemon juice and 1 to 2 teaspoons grated lemon peel
• 2/3 cup extra-virgin olive oil, divided
• Kosher salt and freshly ground black pepper, to taste
• 1/3 cup Parmesan cheese, finely grated**

Instructions:

Place basil, garlic, pine nuts, lemon juice, and lemon peel in a food processor or blender, and process until coarsely chopped.  Add 1/2 cup of the olive oil.  Process until fully incorporated and smooth. If desired, add salt and pepper to taste. If serving immediately, add remaining oil and mix until smooth.  Top with cheese. If allowing to set, refrigerate and add remaining oil and cheese when ready to serve.  Or, if freezing, transfer to container and drizzle remaining oil over the top. Freeze for up to 3 months. Thaw and stir in cheese. (Freeze in ice-cube tray to form perfect sized servings to add to foods later). *No basil?  Use spinach instead! **Want to keep it dairy-free?  Parmesan mostly adds texture and a salty flavor, so simply omit and salt/pepper to taste.

Training Nutrition: 

1. The night before a “big” ride or race, try whole-grain pasta, brown rice, or sourdough bread with chicken and pesto.  It will provide long-lasting carbs, protein, super-nutrients from basil, and healthy fats.
2. On a long ride, try these for whole food fuel: Split 1 whole pita bread into 2 rounds.  Sprinkle 3 Tbsp pesto and 3 Tbsp parmesan cheese onto one round.  Top with other round.  Bake at 350 deg F for 10-12 minutes and cut into 6 wedges.  Eat 3 wedges while stopped and fueling up on ride (15-20 grams carbs).
3. Recovery: Try a sourdough pesto chicken sandwich or leftover Pesto Chicken Pasta (from #1).  It will hit the spot with carbs, protein, and sodium.  Make sure to drink a tall glass of water on the side.

Comments:

As one of my favorite flavors, basil is in high demand in my kitchen.  But, it’s more than just great taste.  Fresh basil provides:

Reduced inflammation and oxidative stress:  Basil’s flavonoids, especially orientin and vicenin, are phytonutrients that protect cell structures from radiation and oxygen-based damage (free radicals/oxidative stress).  And eugenol, one of basil’s volatile oils, works to block the inflammatory activity of an enzyme (cyclooxygenase) in the body.  Non-steroidal anti-inflammatory medications (NSAIDS), such as aspirin and ibuprofen, also work to block this enzyme.  Remember, this not only has implications for inflammatory conditions like arthritis, but also fatigue in endurance athletes.

Blood flow:  Want good blood flow while you pedal your bike up that next climb?  Get some vitamin A and magnesium from basil.  Like other dark leafy greens such as spinach, basil offers a good source of beta-carotene (vitamin A precursor).  Beta-carotene is a strong antioxidant that protects arteries and many cells from free radical damage while reducing the oxidation of cholesterol (oxidation allow cholesterol to form plagues in artery walls).  By eating your leafy greens, you can keep your artery walls strong and clear of plagues. Then, the magnesium in basil prompts muscles and blood vessels to relax, which improves blood flow out of the heart and throughout the body.

Bacteria Protection:If you’d rather be riding your bike than in bed with food poisoning, try basil as an antibacterial tool.  Basil’s specific volatile oils have anti-bacterial properties that can restrict the growth of Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa. What’s more, these oils from basil leaves may have a role against bacteria that’s become resistant to antibiotics.  In fact, a 2004 study showed that washing produce in solution containing either basil or thyme essential oil, even at just a 1% solution,  resulted in dropping the number of Shigella below the point at which it could be detected.   Two applications possible are to 1) add a basil essential oil solution to your produce-washing regimen and 2) add fresh basil to foods that may potentially pose a risk such as fresh salads, fresh fruits and meats (such as pesto on top of chicken).

Bonus Recipe: Oh-So-Fresh Lemon Basil Smoothie

Place 1 cup plain yogurt, ½-1 cup fresh basil leaves, Zest from one lemon (~2-3 Tbsp), 1 cup berries, ½ cup water, and 1-2 tsp organic honey in a blender.  Process until smooth.  Add ice and process until at desired consistency.

More basil options than you can shake a stick at.  For a healthy, high-energy, low-inflammation cyclist, it’s just the way it should be.

Fuel Your Ride. Nourish Your Body.

No I have not gone bonkers and taken up Rhythmic BMX Dance for London 2012. Nor have I been practicing my fixie-hops from the film ‘Quicksilver’ (although I have added the video to the end of this post as an extra special treat!) I want to disclose a personal secret to you all today. Something that (I don’t think) anyone else knows about me. My Recovery Dance.

Before we get started let me pop that bubble of hilarity in your brain that thinks I perform some sort of voodoo Maltodextrin dance when I get home from a ride to ensure my body is ready for the next journey through the pain cave. This is a wholly more enjoyable kind of pastime that has become a part of my daily commute and something that I look forward to. You see, roughly half way along my journey to work there is a descent. It’s not Alpinically steep or rangey and there is no need for me to stuff the local newspaper down my jersey, but it comes at just the right point in the ride to spur me on. And it does have a lovely view over the sea most of the way down and heads to a dead-end for cars so there is little to no traffic. After a fast ride through a town high-street and up a naughty little climb that has become my Strava nemesis this descent feels like a treat. Not relaxation. Not a rest. Not easy. But a treat.

Sometimes I turn the bike up to 11 and hammer it down the slope. Sometimes I zig-zag from edge to edge. Sometimes I free-wheel with no hands punching the air. All because nobody can see me. To add extra spice to something already nice, I regularly get treated to some absolute corkers through my iPod [Ed: other fruit based music makers are available]. My old, bashed up iPod seems to know the exact point I’m entering ‘The Dance Zone’ and skips to something wonderful. Whether it’s a tune from my youth, an old classic or something a bit more off the wall. They always seem to suit my mood and then enhance it.

That descent always spurs me on for the next couple of Strava segments (it’s an addiction don’t you know!?) and I arrive at work ready for the world. Knowing that I had this article in me I’ve kept a record of the songs that have played along that descent over the last couple of weeks. Below are a few of the absolute best. I hope you enjoy them as much as I did.

…and the ‘Quicksilver’ bike dance… get practicing!

and now especially for Malachi and to show the rest of the world how we do Hip Hop here in the UK… Professor Elemental…

KTRSD

Stevie

As I’m sure you are aware this week’s #bikeschool class is being hosted by two special guest Professors; Joe from @ryderseyewear and Canadian Olympian Lauren Campbell (@gunzycampbell). Having both hosted a class before I’m sure they will be very comfortable with the format but we wanted to find out more from the lady who will be pinning her hopes on selection to the Canadian Triathlon squad for London 2012 and hoping for some retribution dating back to Beijing!

Stevie Dexter – An athletes’ first Olympics can notoriously be a nervous and overwhelming time in their career. Having experienced the 2008 Olympics and the added media pressure that comes with that, are there areas of your life, training or racing that have changed because of those experiences?

Lauren Campbell - There’s no question that the Olympic experience was like none other and it’s something that has definitely left some lasting changes. The added media pressure really did affect how I carry myself, as I find that I am more comfortable speaking publicly and being interviewed. I used to be an incredibly shy person, nervous to even speak with sponsors or interviewers over the phone, but since I’ve come out of my shell a bit and put some of those fears behind me. As for training and racing, I guess you can say I’ve been carrying some unfinished “Olympic business” and have had that on my mind over the past four years! (I was involved in a bike pile-up in Beijing, resulting in a broken elbow and a DNF).

SD - Within the cycling peloton there are riders who are allowed to boss the race due to their experience, calibre or both. Is the same true within Triathlon and how do other athletes react to seeing you on the start list?

LC – There are definitely some more dominant riders in the pack, those that tend to be the stronger riders and want to see something happen, rather than sitting in and waiting for the run. The packs can be quite large in some events, often with the entire field of a World Series race, with over 60 women, so you can imagine some of the stronger personalities can emerge in those conditions. There are some women who are known to make some noise out there to get the group organized, which I respect (as I am often one of them), but the races are tactical so none of us want to work more than we have to get in position for the win.

Being away from racing for most of the past two years, I’m no longer a “big name” on the start lists. As a past podium contender and decent runner, I might be on the minds of some, but there are so many other potential winners these days. I’m still working my way back up to the top!

SD – Your blog mentions some of the ups and downs you’ve had in the last couple of years from ‘marriage, to injuries, crashes, sickness, surgery, frustrations, comebacks, and everything in between’. These are things that might happen to all of us, but how does a professional athlete cope with them?

LC – It’s definitely been a challenge to work through all of this over the past couple of years, and given the fact that my job relies on a healthy and functional body has made some of these setbacks even more frustrating. I have been very fortunate to have an incredibly supportive network around me that keeps my mind on track when I start to doubt my ability to return to form. Injuries and illnesses are all part of the game and I’ve learned that they DO heal, but you have to be patient and pro-active throughout the recovery. I can’t tell you how many physio, chiropractic, massage, surgical, and doctor appointments I’ve had over the past two years. It’s definitely been quite a process!

SD – When you see or hear LONDON 2012 what is your first thought?

LC – Pure excitement! It’s been a LONG road over the past few years to even get myself into contention to qualify for the team, so the Olympics will be nothing more than a celebration of everything I’ve been though. That, and the most competitive race I’ve ever done in my life. The sport has really grown over the past four years and I’m excited for the challenge to step-up and see how I go amongst the world’s best.

SD – Anyone with dreams of London 2012 has had to put in some big efforts during 2011 and this early part of 2012 to make sure they shine in front of the selectors. What are you doing to make sure you get to the start line in London this summer?

LC – Because I’ve been out of competition and training for all but 5 months over the last two years, I’ve been playing a lot of catch-up in terms of fitness and earning World Ranking points. Thankfully my health was back on track as of October of last year so I was able to put in a consistent block of aerobic, strength and base training, a critical component that I’ve missed out on over the years. By December I was able to add in some intensity and now I am away at a training camp in Florida, putting in a solid pre-race build that will hopefully set me up well for the busy season ahead. Because of the missed World Ranking Points, I need to race as much as possible between now and the end of May (the end of qualifying). The Canadian qualifying criteria is top-8 finishes at both Sydney and San Diego World Series events in April and May. As much as I’d like to only target those races, I haven’t earned that luxury and need to earn Canada another “country spot” for the Games, which is determined based on my Olympic ranking. It’s a bit of a confusing process, but thankfully I have a coach who is good at math and has figured out where I need to race and how I need to do at those races to earn the spot!

SD – Swimming… Cycling… Running… Which do you consider your forté and how do you use that to your advantage against your opponents?

LC – Running has always been my forté so I always race to get myself at the front of the race, or at least in a position to run myself up there. Racing has changed over the years though and there are many more strong runners, who are strong swimmers and bikers so I can no longer plan to run myself up from the 2nd pack. I’ve worked hard at my swimming and riding so that a) I’m in the lead pack off the bike and b) I’m strong enough on the bike that it won’t completely zap my run legs. But basically my race strategy is pretty simple: race hard and smart!

SD – When you need to completely switch off from training or racing what do you do to wind down and relax?

LC – I love to cook and have plans for my next career to be something food-related, so I spend a lot of my down-time researching recipes, sourcing foods, and of course cooking! I also love to read a good book, go for coffee, catch up with friends and do a spot of shopping every now and then.

SD – Many #bikeschool class members are triathletes or time-trialers and I find it hard to give advice… as I have no idea what I’m doing on a TT bike and swim like… well like a Richards Bay blue-bottomed monkey! What are your top 3 tips for #bikeschoolers?

LC – Top 3 tips, eh? There’s a lot I could say here but if it’s only three things then..

1) Enjoy what you are doing. There’s no sense in pursuing this path if you don’t enjoy it. Life’s too short, so find something you love and work hard at it!

2) Embrace the pain. I’m talking about the “good” pain, the lung-bursting, quad-burning pain that comes with a great workout or race. Getting to the next level is going to take you out of your comfort zone so you might as well welcome this discomfort!

3) Have balance in your life. Triathlon, cycling, etc is wonderful and exciting, but never let it take over your life. I’ve learned through my setbacks that there is much more to life than my sport/job. So whatever your goals, always remember why you are doing this and what’s most important to you in life.

SD – You’re running #bikeschool this week with Joe from Ryders Eyewear and we’re all really stoked. How does a relationship with a company like Ryders help you compete to your maximum potential?

LC – I’ve been so fortunate to have connected with a company like Ryders Eyewear. I’ve been on board with them leading up to the Beijing Olympics so we’ve been able to share this roller coaster of events over the past four years. They have been incredibly supportive of me through this hard time and this is the type of support network I mentioned earlier that has help keep me moving forward. So it’s this support AND getting to wear some of the sweetest sunglasses out there is what keeps me going!

SD – Finally, why are YOU loving the bike?

LC – I’m loving the bike because it’s a chance to see the world at my own speed. There’s nothing quite like rolling around a beautiful place and soaking in the sights! That, and getting to fill my belly with delicious post-ride treats!

My thanks to Lauren for some great answers and a lovely insight into a professionals career and life off of the bike (and out of the water). Don’t miss this week’s class as it’s sure to be a real doozy!

Keep The Rubber Side Down

Stevie

A couple weeks ago we had a post with 4 Good Cycling Stretches.  These are our picks for keeping those cycling legs of yours all loose and performing the way they should.  Following the post, our Loving the Bike pal, @StevieDexter asked if we could suggest some post ride self massage tactics for the legs.  I told him about the foam roller and he was immediately sold and set out to get one. Then he asked, “how do I use it?”  Well, Stevie….get ready for some oh so good pain.

It’s pretty hard to find a cyclist (or any athlete) who doesn’t have a tight Iliotibial Band (IT Band).  The iliotibial band is a strong, thick band of fibrous tissue that runs along the outside of the leg. It starts at the hip and runs along the outer thigh and attaches on the outside edge of the shin bone (tibia) just below the knee joint. The reason why cyclists often experience IT Band tightness is because it works with the quadriceps to provide stability to the outside of the knee joint during movement…..and you know how much moving the knee joint is doing during a ride, right?

But the IT Band is a tough little sucker to stretch out properly, and for that reason I didn’t include it in the cycling stretch post.  But there is a great way to massage/stretch the IT Band, and the way to do it is with a foam roller.  I love using my foam roller and it’s an incredible way to loosen up the IT and the rest of the legs…but be warned, a great deal of pain is often included in the process (but that good sort of pain).

I’ve done up a video to show how to use the foam roller for the IT Band massage as well as some other uses you may find handy.

Roll up and down the IT Band gently.  When you find a tight (usually painful) area, stop rolling and “hang out” there for 30-45 seconds, or until pain decreases by about 75%.

Have you ever experienced IT Band tightness?  Have you ever used a foam roller (@T_Starry knows about the good loving pain it can cause, don’t you Tim)? Let us hear about your foam roller experiences.