2015 Rapha Women's 100 Cycling Sportive

Join women from all over the world for the Rapha Women's 100 on July 26th!

Now into its 3rd year, the Rapha Women's 100k kicks off on Sunday, July 26th. I'm signed up and mapping my ride for the day but you can sign up and/or find a local ride HERE.

As I've participated in this ride for two years now, I'll be sharing my route details, training table menu, conditioning tips and cycling equipment on XTreme XTraining. You can click here to see my post from the 2014 Rapha Women's 100 Ride.

My Vespertine Vesp & Terry Symmetry from the 2014 Ride

Spring-Summer Training: Since it still pretty cool most mornings, I have a wide range of cool weather cycle-wear to go from about 48-55 degrees. Layers are going to be essential. I like to ride early in the morning if I can before the sun gets up too high. As July is notoriously hot, I chose to wear very light cycle wear such as the Castelli Body Paint series which was incredibly aerodynamic yet cool. 

Castelli Body Paint Kit & Giro Amare Road Helmet from my 2014 Ride

Giro Amare Cycling Helmet is very light and well vented thus was a real lifesaver in the heat last season. I've added Cat-Ears to the straps since last year's ride and can now hear traffic approaching from behind. They help dampen the wind noise quite effectively.

Cat Ears added to my Amare

So these are just a few tweeks I've made to my cycling kit to help keep me cool as well as safe out on the road. Visibility is extremely important so I keep a very bright head and tail light on all my bicycles and run them during the day. I also wear my Road ID which has all my contact and medical information. I wore it for the More Fitness Women's Half-Marathon too! Really anytime I leave the house for a run, walk or ride I wear it. 
Looking forward to getting to it for this cycling sportive!

Want to Ride With Me?  Rapha Women's 100 Sponsorships are OPEN
I am accepting a limited number of elite, fitness related sponsors for the upcoming Rapha Women's 100 Cycling Sportive on July 26th, 2015. Companies interested in supporting/advertising with me on this ride should get in touch as soon as possible via email at: Drmiczak@yahoo.com

Summer Training Table Favorites - New Garden of Life Organic Vitamins

Something new on the training table!

The Rapha Women's 100 is this weekend and I have to admit that I have been traveling a LOT this spring and summer. I would usually have more road bike miles in by now but with the rain and local flooding, the last few weeks have been a wash (literally)! All the same I have been cross training with my weight machine, by taking walks/runs and laps in the pool.

Fuel for the Rapha Women's 100

Still, that doesn't stop me as I feel that I am in the best shape ever and have added a few new things to my summer training table. I was sent these supplements from Garden of Life to try, I'd say about 6 weeks ago.
They all blend quickly and easily without having to break out the VitaMix. I just add a scoop to water and a little milk in my shaker cup and BOOM, breakfast! 

My favorite is the Raw Protein Chocolate Cacao. It's absolutely delicious with no grainy texture. What makes this line different is the use of raw, sprouted grains like brown rice, amaranth, quinoa, millet, buckwheat and an assortment of bean sprouts. Added to this is high protein chlorella and mixed tocopherols (vitamin E). If I want an extra boost, I'll add fruits and garden vegetables to the Garden of Life Raw Fit which has Green Coffee Bean Extract and more of a neutral flavor. I'll also mix Rainbow Light's Acai Berry Blast and NeoCell's Collagen based powders in my smoothies. The combinations are nearly endless so I've not been bored.

I always add a scoop of protein powder to my smoothies.

Garden of Life KIND Organics Multivitamins
I've just started taking these so the jury is still out on if they are making a difference performance wise. One thing I like is that you can take them on an empty stomach without much worry of stomach upset. Sometimes even before I can down my smoothie, I want to take something when I get up. So far these have been good but most vitamins are better absorbed with a little food so I will take them with a handful of nuts in the AM.

Now these are hard pressed tablets BUT they do not contain the usual shellac, hard waxes and fillers found in cheaper supplements. These vitamins are made with organic whole foods and herbs. I especially like the women specific formulations. My preference is to take a liquid vitamin first, then a gelatin capsule and then last a hard tablet. So I will see how well these pills are breaking down and being assimilated.

Pain in NO picnic. My Turmeric Supreme formulations.

Turmeric Supreme
Something else new that I recently wrote about is the addition of Turmeric Supreme to my training table. I have much less back pain and even when I over-do it, recovery is very fast and complete. If I have any extra issues, I've used their Turmeric Pain formula for added relief. Being in the saddle for 5-6 hours to complete the Women's 100 can be a problem for your back and legs. I'm taking this ahead of time to ward off serious soreness afterward.

So that's the nutritional game plan. I've been eating lots of salmon and mackerel while taking extra Omega 3 supplements as well. The garden is coming in so lots of cucumbers, peppers, zucchini, yellow squash and cherry tomatoes so far! My knees feel great and I'm looking forward to this and many more challenges this summer. See you out there!

Remember Mr. Snappy from last year's Women's 100?

Rapha Women's 100 - My Castelli & Giro Cycling Kit

Cool Move - Castelli's Body Paint Women's Tri Top

The Rapha Women's 100 Cycling Sportive is quickly approaching so I've had to make final choices on my kit for the day. Last year I wore a very light FRC Carbon Fibered Kit by Giodana which was great in the intense summer heat. This year I'm wearing something even lighter. Castelli's Body Paint 2.0 Series.

Castelli's Body Paint 2.0 Series
"Castelli - An unfair advantage." Well, I'll take every advantage I can get, unfair or otherwise! 
The Body Paint W Tri Short Top is ultralight and specifically made for warm summer riding. The velocity fabric is extremely aerodynamic and comfortable at the same time. The white T-Back reflects heat and the top has an internal bra so you can save weight that way as well. More suited for the Ironman, I plan to wear this bad boy for the Rapha Women's 100 for what I hope will be a much cooler ride.

Castelli's Body Paint 2.0 Women's Bibshort

Castelli's Body Paint 2.0 Women's Bibshort
I can not believe how light these are! These have straight, non binding legs yet there are light grippers on the inside to keep them in place. Just like the Body Paint Tri Top, these women's Bibshorts are made for warm summer weather. The genius is how this garment is knitted into a single piece of seamless fabric. Nothing to bind or dig into your skin. Has a Progetto x2 Air Seat pad for extra ventilation and the suspender straps are very comfortable for us ladies with ample assets. See more pieces and kits from the Body Paint Collection at Castelli-Cycling.com.

Giro Amare Women's Amare Road Helmet & Riela Trail Shoes
Giro has been perhaps my favorite helmet for years ever since I got that crazy pink leopard print lid! It still stops traffic and I get tons of compliments after nearly 10 years! It's still perhaps the lightest helmet I own. Here it is below, refusing to be retired.

Giro Riela Trail Shoes & vintage Giro Women's Helmet.

Giro's Amare Women's Road Helmet
What I like about Giro is the fact that they have made a women's specific helmet for an number of years. This is important because our noggins are a lot different from the guy's. Take into account we also have more hair, getting a smaller man's helmet just doesn't cut it. What also sets Giro apart is their attention to styling. The Amare comes in a Matte Black, but take a look at the rear and you'll see it's anything BUT boring. The polka dots are on trend and adds visibility. Featherweight lining with slimline buckle, it has an In-mold - EPS liner, polycarbonate shell. Equipped with 26 Wind Tunnel vents with internal channeling, it has the Roc Loc 5 fit adjustment system that can be dialed in while the helmet is being worn.

Giro Amare Women's Road Helmet

Giro Riela Trail Shoes
My ride route takes place among the rural horse farms and roads of central New Jersey. So I have worn mountain bike shoes as they grip better on uneven surfaces. I have been wearing Pearl Izumi MB shoes which I like except for the laces. Just my preference but just the thought of laces getting caught in the crank causes concern.
The Giro Riela Trail Shoes are closer in design to my dedicated racing / road shoes. They are much more sleek and lightweight (weighing 290 gms) than my PI MB shoes. Also like my Sidi Road Shoes, they have velcro straps and NO laces. Perfect! While I have only begun wearing the Rielas, I'm excited about using them for the upcoming sportive. See these and more road helmet and shoe styles from Giro.com.

Giro Riela Trail Cycling Shoes in Black/Rhodamine Red

So that's my kit for the Rapha Women's 100 this year. Next up I'll show you some of my favorite training table foods and supplements as well as some special power goodies I plan to take along for the ride. Some tips I'm using to prepare is to:

*Train in the heat and avoid air conditioning. You'll do better to rough it in the heat and humidity to acclimatise yourself to riding in those conditions.

*Train with a heavier bicycle than the one you plan to use for the ride. I am using my sport-touring bicycle fully loaded with a rear trunk. It is at least 15 pounds heavier than my Terry Symmetry.

My Nishiki Sport Touring "trainer".

Beauty and the Beat: Collagen and Omega 3's

NeoCell Collagen supplements and Karlene's Sea-Licious EPA + DHA Omega 3.

In addition to editing XTreme XTraining, I also blog for Best Picks Magazine and am a Lucky Contributor. This means as a fashion and beauty editor, I sometimes come across products which are designed for one purpose but are helpful in others. I've always taken a liquid collagen supplement at night but have to admit I had not noticed any definable results from it.  Then it was no longer available, (I wonder why!) so I began researching for a replacement collagen product.

NeoCell Collagen Supplements
I came across NeoCell and was impressed in the variety of collagen based products they had to offer. The first product I tried was their Collagen + C Pomegranate Liquid which replaced the liquid collagen I had been taking. Just like the previous product, I took 1 tbsp at night before bed. I had always taken my liquid collagen with 500 mgs of vitamin C but since it is already included in this NeoCell supplement, I skip that step. Within about a week, I noticed my fingernails growing faster and stronger. As I mentioned before, I hadn't seen any real change with the previous collagen product I had been taking for over 4 months.

Beauty Bursts
Needless to say I was pretty stoked about that but what I didn't expect was a lessening in lower back pain I had learned to live with. Weight lifting and cycling are part of my daily activities and each day I have noticed a lessening of back discomfort. In addition to the NeoCell liquid collagen, I began taking their Beauty Bursts.  They contain collagen 1 & 3 plus Hyaluronic Acid and are really delicious. Kind of like a high-powered Star-Burst!

Both supplements are easy to incorporate into your daily lifestyle as they are delicious and completely portable.  They also make a Keratin Hair Volumizer and Collagen Beauty Builder in tablet form. The jury is still out on those but the liquid and chewable collagen supplements are making a difference. Yes, my skin looks great but the added bonus of more flexibility in my back and joints was an unexpected plus.  That's because both collagen and hyaluronic acid diminish as time goes on. It's kind of like the mortar between the bricks in a building. Without it, you lose the necessary cushioning between the joints, bones and ligaments. I've been taking these supplements for a little over a month and can see as well as feel the difference.

Sea-licious EPA + DHA and Omega 3
While I prefer to get my Omega 3's from good old food like salmon, walnuts, mackerel, etc. sometimes it's just not practical. If you are traveling or on vacation, your meals may be as well planned as you would like so taking an Omega 3 supplement would be the wise choice. I've tried a few Omega 3's in tablet form but really prefer the liquids as I know they are going to be immediately broken down and absorbed.  I have tried a few liquid super omega supplements, (one was even chocolate flavored!) but they tended to be somewhat fishy and heavy tasting. Karlene's Sea-licious also comes in yummy flavors, (check out the Raspberry-Lemonade) but is much lighter and easier to swallow.

Sea-licious in Raspberry Lemonade

Sea Me!
This is another supplement that does double duty, giving your skin a luminous glow while doing your joints and ligaments a lot of good.  That's because Omega 3's are equally known for their anti-inflammatory effect. This is a concentrated product so only 1 TEASPOON a day contains 1,325 mgs. of Omega 3's, 700-790 mgs of Eicosapentaenoic acid and 440-525 mgs of Docosahexaenoic acid. I still prefer eating my salmon but that is a whopping amount of nutrition in one teaspoon.  It contains natural flavors, sunflower lecithin, rosemary extract and Monk Fruit.  The fish oil is derived from anchovy, mackerel and sardines. This makes the taste and texture very light and easy to digest without the fishy burping associated with cod liver oil (remember that stuff?)

I did the Rapha Women's 100 this year on July 7th and posted a personal best for my longest road bicycle ride ever. My back did not hurt during or after the ride and my recovery was instant. So if your knees, back and ankles are taking a beating during your workout, try adding these collagen and Omega 3 supplements to your diet. They are a beauty treatment for both the inside and outside.

Grilled Salmon =Delicious Omega 3's!  Sometimes getting them this way isn't practical.

 

Rapha Womens 100: The Ride, Wildlife & Kit of the Day

On the highway for the FIRST ever Rapha Womens 100 Sportive

Somewhere in the wilds of NJ:Today is the day! I've been training for this first ever women's sportive and was awake at 4:30am. I was so excited! Training last month saw not one but two rear flat tires. However when I checked my computer this morning it seemed it wasn't reading anything but the time! I didn't have time to consult the "pit crew" so I took off as the sun was rising along with the heat.

Training for the Ride
I didn't go crazy with training but simply used my heavier Nishiki Sport Touring bicycle for most of my rides. With added bags, panniers and rear trunks, it's at least 20 lbs heavier than my Terry Symmetry. I've enjoyed smoothies with Rainbow Light Protein Energizers and that's really all I had before my ride today. I wasn't hungry nor did I "bonk" on the many hills I took along the way. It also gave me a bit of a head start on the hydration I was going to need because it's supposed to be over 90 degrees (again) today. I also trained in the heat to acclimatize myself to the hot weather.

Hydration Issues
The logistics of doing more than half a century ride includes taking along enough water. My Womens 100 route is a very rural one so refilling once you're out there was iffy. I took along a 24 oz and 12 oz Thermal Polar Bottle and stuck the smaller one in my rear jersey pouch. Filled with ice, they stay refreshingly cool for extended rides. The other problem is that us women need restroom facilities, (at least I do), as what goes in must come out. So riding in open country can be an issue there too.

Wildlife Challenge
I did see a group of other women cyclists while I was stopped to take some pictures during my ride. I asked if any of them were doing the Rapha Womens 100 today and they all said "No". So that was the first time I'd seen a group of all women riders out. What I saw more of was all this crazy wildlife!  First a snapping turtle was in the road and I stopped along with a police officer to shuffle him over.  Here's Mr. Snappy ready to blow a hole in my front tire.

Snapping turtle about the size of a dinner plate that I nearly hit during the Womens 100 today.

Not only was Mr. Turtle obstructing the road but I also saw wild turkeys and their chicks running along side the highway. There were also goats and horses, (they were NOT in the road thank God), a low flying hawk and a turkey buzzard. This was SO beautiful but you have to get up early to see wildlife like this. I think if I had left too early, I might have missed seeing them as most cycling eye wear can be a little too dark to wear before sunrise. I knew this was going to be an issue so I left at about 6:15 am.    

Refueling
Having had a liquid breakfast, I was doing really well energy and hydration-wise. However as the sun was rising ever higher, so was the temperature. It was already in the 80's and rather humid when I left. So when I finally did stop to refuel, I had my Chocolate #9 Agave Gel and lots of cool water.  This is a low glycemic energy gel for a slow burn but it revived me very quickly so that I was able to sprint for the last leg of my ride home.

I keep  Chocolate #9 in my Medical Kit for bonking emergencies.

Space Issues
The thing is that on my touring bicycle, I have a rear rack which can accommodate all sorts of trunks, panniers and baskets. My Terry Symmetry is a sport bicycle so I only have the bare minimum of carry on luggage. I have a little wedge seat bag hung onto my aero bars and that's it! Still I am able to fit this Ultralight-Watertight Medical Kit .5, extra medicines, feminine supplies, my cell and a few gel packs. I also keep a few packets of Topricin homeopathic pain cream and some Bayer aspirin. Trust me, these small items offer a major comfort when you're out on the highway away from civilization. Travel light but right.

A horse farm as seen from the roadway on my Womens 100 ride today.

My Kit of the Day: Giordana's Womens Trade FRC (FormaRed Carbon)

The NYC Metro area is in the middle of a heatwave with temps in the mid 90's and humidity almost as high. At 6:15 am it was already above 80 degrees as the night time temps did not cool things off very much. So I picked a high performance kit which offered lightness, wicking action and a UPF of 50+.

My Giordana Kit washed and drying on the clothes line.

The Jersey
The Giordana FRC Trade Jersey has everything I love in a cycling top and more. Made in Italy these garments offer a WCF or Women's Contour Fit.  They totally get that we are not flat like the guys and this kit fits like a second skin. Not only that, even riding in the heat and humidity was a joy. So light and airy. Built in sun protection also kept things from heating up. Three rear open pouches made it easy to carry an extra water bottle which I needed today and a little zippered pocket can hold some cash or your cell. I especially like the wide arm bands which were comfortable while staying put. They are covered with reflective material so night riding in this kit will be no problem.


The Bibs
The Giordana FRC Trade Bib Shorts had just the right amount of padding without being bulky and uncomfortable. Long rides in the saddle can tire anyone but I was very much in charge with their flexible chamois called the W Cirro O.F. Pad. This was designed for their top of the line women's bibs and is incorporated with Aloe Vera to cool, protect and fight bacteria. The memory foam has a waffled texture and helps in venting and perspiration management. In fact after my ride when I took them off, the chamois was surprisingly dry! The shorts are made of the same high tech FormaRed Carbon material that makes the matching jersey so light and wicking. Same thing for the wide leg bands that stay in place while giving you a smooth leg line.

My kit of the day included Rudy Project's Wind Max lid, also being worn by Peter Sagan in the TDF.

  
The Wrap
All in all I am very pleased and thankful for the day as I logged a personal best and was treated to an amazing show of woodland and water animals. While I have done many charity rides and a mountain bike competition, I have only done about 14.5 miles at a time. Today I did 20.9 miles and could have done more. My original route for this sportive was detoured due to a local bridge being out, so I had to be a bit creative in re-mapping a ride that was both safe and scenic. I believe I succeeded on both and I'm happy that I didn't hit any animals or have any accidents or flats. Those women riders whom I saw on my ride don't know what they just missed. An opportunity to participate in a worldwide event that pushes us women to reach a goal...together.  Well, maybe next year?

XTraining Diary: Going Flat, Tire Changing Tips & Kit of the Day

Kit of the Day-Rudy Project: Racing Jersey and WindMax Helmet. Cycle Shorts & Gloves by Gore Bike Wear.

Rapha's Women's 100 Training Ride, NJ: I was so happy to get out on the road again after so much rain. In fact this spring has been the coldest on record in 50 yrs and with the added precipitation, has kept me from getting the usual amount of riding I would be doing about now.

I know.  It's only flat on the bottom

So today, the sun is shining, the humidity is low and although it's about 81 degrees, there was a delicious breeze blowing out of the southwest. I donned my spiffy Rudy Project Kit and headed out for my ride. Only 2 miles in, I noticed THIS when I stopped:

Calling the Sag Wagon
While I'll admit to being mechanically challenged to some degree when it comes to bicycle repairs, I know when to call in the experts.
Mr. Husband, (affectionately known as The Count), is a pro bicycle mechanic / bicycle shop owner and is the only one who sets up and maintains my bicycles. He's a rock-star in the industry, so to speak, having appeared in action on many MTV commercials. So rather than try to change a rear wheel on the road, I called him.  After arriving home, I decided to record some of his top, rear tire changing tips. This could help make the process go a little faster if you are already familiar with the basics.

Removing Your Rear Wheel
1. Move chain to small sprocket using gear shifters. (Having a bicycle stand is helpful)
2. Loosen Brake Cable
3. Open and release Quick Release Lever
4. Pull back derailleur and push tire forward to disengage

The rear wheel is off and waiting for a new tube & tire

This would be a good time to clean the wheel hub or any other hard to read areas of your derailleur. I just cleaned my chain so it made his job a bit easier. Most bicycle mechanics appreciate a clean bike when you take it to the shop.

Replacing the Tube and Tire
1. Line up the new tube with the valve holes on the rim after inflating it slightly
2. Set the Bead by aligning the tire with the rim so that it's even all around. If not the tire will make a bumping sound when you ride.

Once the bead is set, completely inflate the tire.

Reinstall the rear tire (reverse the removal steps) and make sure the gears, brakes are restored to the proper position. Things can get out of alignment during a tire change so it's good to go for a test drive after the tire is replaced.  

Test Drive
Listen for any chain rubbing sounds, noises or any bumps.  Any of these problems can be remedied by the mechanic (or you). Chain sounds or rubbing can often mean your gears need a bit of adjusting.  Remember, we moved to the small sprocket to get the wheel off so they may need to be repositioned. A rhythmic bumping in your tire means the bead was not properly lined up with the rim. 

So while I am not yet comfortable enough to change a rear tire on my own, I believe with this information, I can now change a front tire on the road. I will start carrying a spare tube for just such an emergency. Today I was treated to some very helpful instruction from an expert bicycle mechanic so I got much more than my usual training ride.  I'd call that a win!

Ta-Da! New tube and Handmade Vredestein Fortezza Racing Tire on my Terry Symmetry

  

X-Training Diary: Park Ride, My Menu and Kit of the Day

Kit of the Day: Lazer Helium in Flash Flouro, XX2i France1 Eye Wear, Gore Bike Wear Countdown Lady AS Vest, Victoria Thermal Jersey and Spinnaker Capris by Terry.

RAPHA WOMEN'S 100, NJ: What a beautiful weekend! I started with a bit of cross-training on Saturday by doing some curls and chest presses on my Nordic Flex machine. Many cyclists neglect the upper arms but you do need a certain level of strength and tone for steering and quick handling.

Sunday morning started off right with a new multi grain cereal. Hodgson Mill Multigrain with milled flaxseed & soy.  It is a hot cereal and takes a little less time to cook than my Irish oatmeal.  It contains oats, wheat bran, milled flaxseed, soy grits, untoasted wheat germ and cracked whole wheat. It is SO delicious and is rich in Omega 3 oils due to the flaxseed. Complex carbohydrates like these were just what I needed for my training ride. Today, I went to my local park to avoid weekend street traffic.

My training buddy. Fully loaded Nishiki Sport Touring

A Ride in the Park
I find riding to my local park to be a cross-training adventure in itself. Once I arrived, there is a fitness trail that you can either hike or bike. It's about a 7 mile loop around the park and past meadows and marshy areas. 
The bright sunshine and blooming flowers and trees we amazing. I stayed on the main road and pulled into this bike rack here to stretch and take a few sips of water. I would have stayed longer but the wind and low temps were making it difficult to extend my training session.

My Menu for the Day
I was glad to have had the multi-grain cereal under my belt. I also had a cup of Rainbow Light's Chocolate Protein Energizer with a shot of coffee added to it. This gave me a bit more alertness and energy. I only did about 5 miles but after bucking the wind most of the time, I was a bit hungry when I got home.  Here is my menu for the day, not including dinner which will most likely be rotisserie chicken and mixed vegetables:

Chocolate milk is a great recovery drink. This is even better!

Breakfast
1 Cup Multi Grain Hot Cereal
1 tsp Butter + Canola oil
Splash of Milk

1 Cup Rainbow Light's Chocolate Protein Energizer

Lunch
15 Small Shrimp fried in Coconut Oil
1 cup mixed organic spring greens
3 marinated mushrooms
1/2 fresh avocado
1 tsp lemon juice
1/3 cup ramen noodles 

I try to keep anti-inflammatory foods like avocado & shrimp high on my training table list.

Kit of the Day
It was only about 48 degrees when I went out just before noon. Add in the wind chill factor and it felt more like 42. I prefer it a little warmer if I can get it of course but it was dry and sunny so I took a chance.  Here is my "weekend kit" which has more visibility due to the flashy green Lazer Helium helmet and white vest. My jersey and knickers are mostly black so I wanted to be sure and stand out for those Sunday drivers.

This thermal kit is good for between 44-48 degrees.

Lazer Helium Lid in Flash Flouro Yellow and XX2i France1 Eye Wear.

Terry's Victoria Jersey had a mandarin collar and is soft brush lined. Terry's Spinnaker Tights have minimum padding as they are more suited for spinning class.
With the added Gore Bike Wear Vest, I was very comfortable despite the wind. That's due in part to the built in Windstopper fabric. You want to keep your core warm.

In the 40's, I prefer full fingered gloves. These soft, fitted Pittards by Pearl Izumi are perfect and I also have a fingerless pair.  That's how much I like them! So this kit offers adequate to good comfort for between 44-48 degrees outdoors.

Last but not least, I always wear my RoadID FIXX ID tags just in case of an emergency. These go on with every kit and I pray I'll never need them.

X-Training Diary: Nike Leaner Legs, My Menu & Cycling Kit

KIT OF THE DAY: Rudy Project wins this round with their: Windmax Helmet, Kylix cycle eye wear and Long Sleeved Team Racing Jersey. Gore Bike Wear Shorts, Smartwool Hy-Fi Knee Warmers, Pearl Izumi Cycling Gloves.

Training Day
Well the temperatures finally broke a bit in the northeast and even though it was windy, 63 degrees felt pretty good!  As you may know, I am in training for the Rapha Women's 100 Cycling Sportive coming up on July 7, 2013. Now for the past two or three years, I've ridden through the winter but since Hurricane Sandy hit my area, there is still so much debris on the side of the road along with fallen trees whose branches lean in to snatch you. I have used my bicycle for short errands but that's not the same as a good long fitness ride. Over the next three months, I'll try to give you a snap-shot of one of my training days including what cross training exercises I did, menu ideas and my Kit of the Day.  Here we go with day one:

Oatmeal is delicious, full of protein & fiber. I'm going to need it!

Nike Leaner Legs
So I started off today with a group outdoor exercise class. It was beautiful outside and about 53 degrees at the time. We did the Nike Training Club App: Leaner Legs which takes you through 15 minutes of leg toning jumps and lunges. Just what I needed!  To fuel all this fun here is my breakfast & lunch menu:

Breakfast: 1/2 cup Oatmeal + handful of dried cranberries & 1 tsp. coconut oil

(15 Minute Nike Leaner Legs Workout plus lots of water)

Lunch: Egg Salad on 1 slice whole wheat bread. 2oz portion of grilled boneless skinless salmon & whiting

(After lunch, 6 + mile bicycle ride on my Nishiki Sport Touring)

Dinner: Homemade California Pizza with Avocado & bell peppers

Salmon is rich in Omega 3 fatty acids and can help with post exercise recovery.

On the Road Again
After lunch, it was time to hit the road (bike). My strategy (yes I do have one) is to train on the heavier Nishiki Sport Touring bicycle replete with stuffed panniers for that extra drag. This should strengthen my legs and make it easier to push a much lighter bicycle on the day of the ride. That would be my Terry Symmetry.

Cycling Kit of the Day
I chose the long-sleeved Rudy Project Racing Jersey because it was windy today and I didn't want to get chilled. The full zip feature allowed me to regulate my temperature very easily and I like that it is white and highly visible. I topped it off with their new Windmax lid which is super light and airy. I could actually feel cool air blowing over my scalp! Comes with a bug net to allow air in but keep those critters out.

Rudy Project Kit - 
The Rudy Project Racing Jersey, helmet and glasses were so comfortable for my opening day ride. 100% polyester it offers some sun protection. Three open pouches in the back. Soft spun, it allows just the right amount of air to pass through so I stayed comfortable and dry.

Rudy Project Windmax Helmet - This thing is so light and comfortable.  Weighing only 250 grams (8.8 ozs) with out accessories, it is my favorite lid.  Comes with a removable mountain bike visor and insect net plus extra replacement padding for a custom fit.  Turn the knob in the back to dial in the perfect fit for your noggin. Helmets are always a problem for me due to my long hair but this one has that situation covered.

Rudy Project Kylix Eye Wear - I really like these for style and their ability to accommodate my eyeglass Rx. The nose and earpieces are totally adjustable but the payoff are the inter-changeable optics. I'm wearing the Lazer Red lenses here but most of Rudy's eye wear allows you to replace the lenses with another color / tint according to your specific riding conditions.

Smartwool Hy-Fi Knee Warmers

Smartwool Hy-Fi Knee Warmers

I wanted to wear my Gore Bike Wear shorts today but it was still a little too cold for all that air to be hitting my quads sooooo. I added these soft Merino Wool knee warmers from Smartwool to the kit. The silicone bands both on the skin and fabric sides keep them in place. They didn't move for the whole ride nor did they cause my shorts to shift.

I really can't say enough about these.  You get double duty out of your shorts and short sleeved jerseys because you can add these and extend the season.  It's still not warm enough to me for bare arms and knees.  I guess I'll be using them a while longer until the temps heat up.

Another side benefit I noticed is the leg/thigh compression the knee warmers offer. This gave me a little unexpected boost on the hills the first day out.  Thank you!

Smartwool Knee Warmers & RoadID Bibs on my Terry.

Next Stop, Bib Shorts!

I enjoy my cycle shorts but nothing beats the comfort and convenience of bib shorts.

Next to my Smartwool Knee Warmers, I enjoy wearing my Road ID Bib Shorts.  You never have to worry about pulling them up so they make the perfect companion for longer, more intensive rides.

So are you taking on the Rapha challenge or any others this season? Share what exercises programs or apps you're doing to get in shape this spring!

My "Trainer".  I figure with all the stuff I have in these panniers, I should shape up in NO time!

Rapha Women's 100

This year many women will make a dream their reality. Join us in the Rapha Women's 100K going on worldwide, this July 7th!

I am VERY excited about this upcoming ride event for women.  Really, it's not just a one-day thing. It is a 3 month journey of preparation, training and practice. Better still is that you can do it wherever you are in the world. Yes, you can do this.

If you look at my Ride Video below via my CatEye INOU Cam, my regular route has low traffic and winds past scenic horse farms and estates. My plans are to draft a longer route along the course of this ride for the Rapha Women's 100.   
If you are in the NY/NJ area and would like to join me on my route through Monmouth County, NJ please contact me by May 10th, 2013. I have extra sets of padded shorts, cycling jerseys and other gear that I'm willing to share with the "team". Just let me know your size!
 

  

Rapha Women's 100

On Sunday 7th July 2013 join thousands of women around the world to ride 100km. The aim is to create a global event, with thousands of women taking to the road to complete a 100km journey. The 7th July is the date of the Etape du Tour, the amateur cyclist's chance to ride a major mountain stage of the 100th edition of the Tour de France. Rapha are sending 100 women to ride the sportive, which will form part of the day's festival of riding. The Rapha Women’s 100 is not a competition to see who is the fastest, it is about gathering a global community of women around the world to take part in this shared adventure.

In the build up to the 7th of July, we will feature tales from the women riding the 100 and chart their training, experiences and thoughts leading up to the big day. From seasoned racers to brand new roadies, the riders will discuss their cycling and the goal of riding 100km this summer. Sign up online at Rapha Women's 100

My Milan San Remo Kit and Gore Bike Wear Signature Cap