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To Bicycle Tour Or Not To Bicycle Tour: Questions Shouldn’t Stop Your Momentum

Joe Kurmaskie
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To Bicycle Tour Or Not To Bicycle Tour: Questions Shouldn’t Stop Your Momentum

By Joe Kurmaskie — With 200,000 miles of bicycle travel and counting permeating my legs and soaked into my soul, (on road, off road, no road) the question I get asked more than any other is this; how much should I plan for MY adventure? First off, if you want a true adventure in the Homer Odyssey sense of the word; wild, untethered, unpredictable, unfathomable – then my short answer is none, nada, zip. Grab a bike and go. You will come back with stories that will astound, or you might not come back at all, but that my friends, is the shortest route to a true adventure. But for the majority of those asking my advise I spell it out a bit more. It boils down to what you are looking for and being honest about your needs, limitations and goals.

To bicycle tour or not to bicycle tour? The Kurmaskie family embarks on a Trans-Canada epic tour. Photo courtesy Joe Kurmaskie
  1. Decide when you want to go. It matter in that we live on a planet with seasons and weather and what you bring will depend on when you go.
  2. What part of the world is the road calling you to explore? If it’s domestic then no need for passports and travel shots and visas but if you want to really get away you must spend some time before for the fun parts getting all the paperwork done (unless paperwork is fun to you).
  3. Solo or with friends, group? This is a personal choice but a consideration. If you want to be free to roam without having to consult with others about the day s plans, the likely a solo trip is for you. If you are looking for fellowship in the saddle, someone to share costs and gear and the like then think about recruiting other to your dream or teaming up with theirs.
  4. Getting In Shape? Sure you should know how to ride a bike and ride it before the tour, but honestly, riding a bike on tour is what gets you in shape to ride a bike. If you start out in less than fighting shape it just means you ll go a bit slower. So the first week or so will be some level of suffering then your body adjusts and by the end of the trip you ll be like a Red Bull commercial and feel like the pedaling gives you wings.
  5. Should I be concerned about getting the right bike? A touring bicycle for road trips is my first choice but whatever bike you have make sure it’s in good condition. For off road tours – same advice. That said, I’ve seen every level of bicycle rolling cross country. Don’t let the idea that you must wait until you can afford a $2500 Rivendell before hitting the road.
  6. Where to I go? Again up to you. But there are some people who have done this before you and left a trail of touring breadcrumbs if you want to follow: Resources for finding bicycle-specific routes that emphasize safe roads and rideable trails can be found on Adventure Cycling’s website, adventurecycling.org. These include: Adventure Cycling’s 46,846 miles National Bicycle Route Network and touring maps and more. Or discard all of that advice and pick a direction and go. But a good rule of thumb is to travel on low density, low volume roads.
  7. Camping or Hotels or Friends and Family? All of the above. You have options. I did more camping than most but it s great to line up certain friends and factor in a hotel now and again just to recharge from the road grime.
  8. Panniers and trailers or bike packs? Panniers attach to your bicycle on racks that sit over or next to the wheels. Ortlieb and Arkel are the market leaders for touring. Quality racks are available to fit nearly every bicycle. Trailers come in many varieties, usually with one or two wheels. Most are easy to attach and fit on almost any bicycle.
  9. Cost? That depends on how you travel – I once stretched $1,000 out for nearly a year. But generally people send about $30 a day for camping and family and friends style travel by bike.

In the end, don’t over plan or over think it. Do as much planning as you need to feel slightly uncomfortable. Because if you have every detail sorted out down to the minute it doesn’t leave room for the unexpected moments and magic. Tailwinds.

Joe Kurmaskie is a journalist, syndicated columnist, and contributor to numerous magazines including Outside, Bicycling Magazine, Men’s Journal and Parenting. He’s a bike advocate, activist, found of Cadence Press, and a Random House author of seven books including Metal Cowboy, Mud, Sweat and Gears and A Guide To Falling Down In Public.

VP Harrier and Giant Pinner Bicycle Pedals Recalled Due to Fall and Injury Hazards

Cycling West
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VP Harrier and Giant Pinner Bicycle Pedals Recalled Due to Fall and Injury Hazards

Recall Summary

Name of product:CPSC Logo

VP Harrier and Giant Pinner DH bicycle pedals

Hazard:

The pedal body can separate from the pedal spindle resulting in a loss of balance, posing fall and injury hazards for the rider.

Remedy:

Replace

Recall date:

April 2, 2020

Units:

About 5,400 (2,700 pairs) Harrier and Giant Pinner DH pedals

Consumer Contact:

VP Components toll-free at 844-698-8883 between 9 a.m. and 5 p.m. PT, Monday through Friday or email [email protected], or visit www.vpcomponents.com and click on “Product Recall” (for Harrier pedals) or visit www.giant-bicycles.com/us and click on “Recall Information” (for Giant Pinner DH pedals).

Recall Details

Description:

Recalled versions of the pedals have a fastener which threads into the end of the spindle, which can fall out if not proper tightened.

This recall involves VP Components Harrier and Giant Pinner DH bicycle pedals. The pedals were sold separately from bicycles. A spindle extends through the pedal body.  One end of the spindle is attached to the end of the crank arm of the bicycle. The other end of the spindle is secured to the pedal body with a fastener. The pedals are red, silver or black-colored with Harrier or Giant printed on the pedal body.

Remedy:

Consumers should immediately stop using the recalled bicycle pedals and contact the bike shop or online retailer where the pedals were originally purchased to arrange for free replacement pedals.

Incidents/Injuries:

VP Components has received 79 reports of broken spindles and one report of a rider injured in a fall, after the spindle of a Giant Pinner DH model pedal separated from the body of the pedal.

Sold At:

If the pedals have an external fastener, as shown here, they are not subject to the recall.

Bicycle stores nationwide and online at various websites from approximately May 2017 through December 2017 for between $113 and $116 each.

Manufacturer(s):

VP Components, of Taiwan

Importer(s):

Giant Bicycle Inc., Newbury Park, Calif. (Giant Pinner DH model pedals), Unknown (for Harrier pedals)

Manufactured In:

Taiwan

Recall number:

20-104

Source:

https://www.cpsc.gov/Recalls/2020/VP-Harrier-and-Giant-Pinner-Bicycle-Pedals-Recalled-Due-to-Fall-and-Injury-Hazards-Made-by-VP-Components

2020 USEA Ride for Education Cancelled due to COVID-19 Concerns

Cycling West
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2020 USEA Ride for Education Cancelled due to COVID-19 Concerns

SALT LAKE CITY, Utah (April 3, 2020) — In an email to registered participants on April 2, Jeremiah Sniffin, Director of the Tim Wangsgaard Memorial Ride for Education benefiting the Utah School Employees Association (USEA), announced that the 2020 event has been cancelled due to the current COVID-19 pandemic, which is affecting mass participation events nationwide.

Riders at the start of the 2018 USEA Ride for Education. Photo courtesy USEA.

The text of Mr. Sniffin’s letter is as follows:

April 2, 2020

Dear Tim Wangsgaard Memorial 4th Annual Ride for Education Participant,

It is with much regret that we have decided to cancel this year’s Ride for Education on May 16, 2020 due to the Coronavirus (COVID-19) health crisis. At this time, we are uncertain of whether the social distancing guidelines will be lifted. If they are not, we cannot guarantee proper social distancing procedures to ensure the health and safety of participants and volunteers. We also must consider the communities in which the Ride for Education takes place. We are excited to have the event next year on May 15, 2021. We are going to roll over your registration for next year. You will not have to register again. If this date does not work for you, please contact me and we will work on getting you a refund. This was not an easy decision. We desperately wanted to hold the 4th annual Tim Wangsgaard Memorial Ride for Education. However, we must consider everyone’s well being in these uncertain times.

Sincerely,

Jeremiah Sniffin
Tim Wangsgaard Memorial Ride for Education Director
Phone:385-347-2717
E-Mail: [email protected]

US Forest Service Asks Congress for Funding for Trail Maintenance

Charles Pekow
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US Forest Service Asks Congress for Funding for Trail Maintenance

The United States Forest Service (USFS) needs $455 million a year over the next decade for trail maintenance, it told Congress. It did get that amount last year and requested it in its current budget. Its FY 21 budget request also asks for permission to use money from the Roads and Trails Fund for trail repair. Timber loggers put 10 percent of their revenue into the fund to build, which is used for roads and bridges that help them get to the trees they chop down, but currently not for bike trails.

At a February hearing of the House Transportation and Infrastructure Subcommittee on Highways and Transit, USFS Deputy Chief Chris French testified that the service improved 196 miles of trail under the Federal Lands Transportation Program, which supports construction on infrastructure that accesses high-use recreation sites and economic generators located on federal lands.

French also stated that new rules relaxing regulations under the National Environmental Protection Act will help USFS manage trails. The controversial new rules exclude some types of projects from environmental reviews. The new rules “when fully implemented will reduce process delays for routine activities by months or years,” French testified. (https://transportation.house.gov/imo/media/doc/Testimony-French.pdf).

Since USFS does not get nearly enough money to maintain its roads, the agency has set four criteria for prioritizing projects, in order. Number three consists of “projects that improve access to recreation sites and trails,” French told the subcommittee.

 

Larry H. Miller Tour of Utah Cancelled for 2020 Due to COVID-19 Concerns

Cycling West
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Larry H. Miller Tour of Utah Cancelled for 2020 Due to COVID-19 Concerns

International Event Originally Scheduled for Aug. 3-9 before Coronavirus Pandemic

SALT LAKE CITY, Utah (April 3, 2020) — The Larry H. Miller Tour of Utah announced today the cancellation of its 2020 professional cycling stage race due to public health concerns from the COVID-19 coronavirus pandemic.

Rob Britton (yellow) won the overall 2017 Larry H. Miller Tour of Utah. Here, he defends his lead in Stage 6 on the Little Cottonwood Climb. Photo by Dave Iltis
Rob Britton (yellow) defends his lead on Stage 6 of the 2017 Tour of Utah. Photo by Dave Iltis

“With the best interests of our host communities, riders, cycling fans and partners at heart, the Tour of Utah is focusing on the health and safety of all its participants and has made the difficult decision not to hold its race this August,” said Steve Miller, chairman of the Tour of Utah. “For the past 15 editions, this international cycling event has traveled the scenic byways of Utah, and we will miss gathering communities together to enjoy the race this year.”

The Tour of Utah, the only multi-day men’s cycling stage race in North America on the UCI ProSeries, had been scheduled for Aug. 3-9 with nine host venues and communities, featuring Herriman City at the Zions Bank Real Academy, dōTERRA headquarters in Pleasant Grove, Provo, Payson, Woodward Park City, Snowbird Resort, Ogden, Canyons Village at Park City Mountain and Park City.

“The Tour of Utah was peaking this year with commitments from 17 teams to race in Utah, including five WorldTour teams, its first-time international designation as a UCI ProSeries event, and a tremendous lineup of communities to host the daily start and finish lines of each stage,” said John Kimball, managing director of the Tour of Utah. “We are hopeful to renew many of these partnerships for 2021.”

This fall, the world governing body Union Cycliste Internationale (UCI) will announce the 2021 race dates for the men’s professional stage race. The seven-day Tour of Utah has earned the reputation as “America’s Toughest Stage Race.”

“The Tour of Utah has always been one of our marquee statewide sports events and is one of the most respected races in the cycling world,” said Jeff Robbins, president and CEO of the Utah Sports Commission. “With its international field of riders and worldwide digital and television reach, it is a wonderful showcase of the people and places in our state. We look forward to seeing the race return in 2021.”

The Larry H. Miller Tour of Utah is free to all spectators, making professional cycling one of the most unique professional sports in the world today. The 2019 event crowned Belgian Ben Hermans of the Israel Cycling Academy as its champion, and EF Education First captured the team title after covering 477 miles of racing and 37,882 feet of elevation gain. Last year’s race attracted 400,000 spectators during race week, featured 21 hours of national television coverage and reached more than 400 million homes via broadcast around the world.

The one-day, non-competitive Ultimate Challenge citizens ride set for Aug. 8 has also been canceled in 2020. The Ultimate Challenge, as part of the Summer of Cycling program, featured the opportunity to ride the same road course as the Tour of Utah professionals from Canyons Village at Park City Mountain.

Wild Horse Dirt Fondo Postponed Due to COVID-19 Concerns

Cycling West
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Wild Horse Dirt Fondo Postponed Due to COVID-19 Concerns

April 3, 2020 – The Wild Horse Dirt Fondo, originally scheduled for April 25, 2020 in Grantsville, Utah, has been postponed indefinitely due to issue arising from the coronavirus crisis. It may be rescheduled, but at this point in time, it is postponed indefinitely. The ride had already closed registration a few weeks ago in response to the Governor’s order to limit gathering size. The event has been a mainstay on the spring ride calendar for several years.

[Editor’s Note: Read about the 2019 Wild Horse]

The Wild Horse DIrt Fondo is set for April 30, 2016 in the Cedar Mountains, west of Grantsville, Utah. Photo by Chris Magerl.
The Wild Horse Dirt Fondo is postponed for 2020. It is normally held in the Cedar Mountains, west of Grantsville, Utah. Photo by Chris Magerl.

Organizer Chris Magerl said in a statement: 

The Wild Horse is not going to happen as scheduled on April 25, 2020.

Quick Release Racing is unsure if The Wild Horse will try to reschedule for the autumn. October or early November is a sweet time to ride that loop, but every time we have asked participants in years past if they were interested in the event moving to the autumn, the answer was an overwhelming no. The event calendar in Utah is so crowded in October, with a high school MTB race and a Utah Cyclocross Series race every Saturday. Almost all of The Wild Horse course volunteers are high school MTB folks, and probably half of The Wild Horse participants race CX. This is not a normal year, so perhaps there will be an autumn edition of The Wild Horse. But for now, we can’t commit to that.

Stay safe. Hope to see you out there again some time.

— Chris Magerl
Quick Release Racing

Updated: USA Cycling Cuts Staff During Funding Crisis Due to COVID-19 Coronavirus

Steven Sheffield
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Updated: USA Cycling Cuts Staff During Funding Crisis Due to COVID-19 Coronavirus

COLORADO SPRINGS, Colo. (March 26, 2020) — In an email sent to the membership on Thursday, March 26, USA Cycling CEO Rob DeMartini announced a number of organizational changes at USA Cycling. Due to a funding crisis created by race cancellations related to the COVID-19 novel coronavirus pandemic, the USA Cycling is anticipating a revenue loss of 30% from projections done in late 2019. As such, the organization has been forced to release 15% of their staff, and to furlough an additional 25% of employees for 2-6 months.

Among the long-time employees to be let go was Technical Director Randy Shafer, who has served as a mentor to many USA Cycling officials over the years, and whose loss will be a huge blow for the organization to absorb.

According to a number of sources, all employees from the top down have been impacted by the changes. In addition to the terminations and furloughs, all employees—including executives—who are remaining at USA Cycling on a full-time basis through the crisis have accepted significant reductions in compensation, in addition to taking on additional duties. Unconfirmed estimates for the pay-cuts range from 10-15% for frontline employees and about 40% for more senior members of the organization.

Mr. DeMartini’s letter is as follows:

I am writing to share some significant changes deployed today within USA Cycling to help us handle the financial disruption caused by the COVID-19 pandemic. As a member I believe you should understand what changes we have instituted and how we plan to move forward.

Recently, I shared USA Cycling’s revenue sources and uses on our website. That data is based on the 2020 budget approved by our board in late 2019, which clearly did not anticipate today’s unfortunate realities.

With the postponement or cancellation of all events through May 3 with possible further extension, we expect to see 775 events impacted. The delay of the Tokyo Games to 2021 also decreased our planned sponsor support. Collectively, this results in a projected 2020 revenue shortfall in excess of 30%.

As a result, we had to make significant and difficult organization changes. Effective today, we reduced the size of our staff by 15% and furloughed another 25% for 2-6 months. The remaining members of our organization are stepping up to help navigate these challenging times and continue to support our mission to serve American cycling.

Despite the challenges we are all facing, we remain fully committed to the following goals:

      • Support the sport of cycling across all disciplines for riders and racers.
      • Send a team of athletes to Tokyo in 2021 who are even stronger and more prepared to earn medals than if we had sent them this July.
      • Support grassroots riding and racing so it is available in every corner of this country on any surface you prefer.
      • Continue to provide community leadership for this sport we all love so much.

I am grateful for your membership in our community and support of USA Cycling and assure you we are unwavering in our commitment to serve this sport at all levels. We will emerge stronger from these difficult times.

Sincerely,

Rob DeMartini
President and CEO
USA Cycling

Cycling West wishes all current and former employees of USA Cycling well during this difficult time, and looks forward to a return to normalcy.

Update (April 2, 2020): On Wednesday, April 1, 2020, the UCI (Union Cycliste Internationale) announced a further suspension of all UCI-sanctioned bicycle racing until at least June 1, 2020, which will likely have a trickle-down effect on non-UCI racing in the United States as well. The UCI-sanctioned Winston-Salem Classic, originally scheduled for Memorial Day Weekend (May 23-25, 2020) has been postponed until October 3-4, 2020.

An extension of the current suspension of USA Cycling-sanctioned events beyond the initial May 3 end date until June 1 (or later) could prove to be even more disastrous for the organization.

 

Marty Jemison’s Diary: February 27 – April 1, 2000

Marty Jemison
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Marty Jemison’s Diary: February 27 – April 1, 2000

February 27, 2000 Update

“Did you see Richard Virenque’s bike today?” this is what I asked Kevin Livingston during our race in Almeria (today) it has his name across the top tube … the entire length and is white with red/pink polka dots … funny guy …

Aside from Ricchaaard, the race was very fast in the first hour 45kph average, then we were like tourists for quite some time, due to the headwind. In the final we kept Julian Dean towards the front for the sprint … I led the peloton into the last turn with about 500m to go. To be really effective we need the entire team lined up … but this is easier said than done … The Spaniards are riding incredibly well, and we are in a buildup phase.

Tour of Murcia (March 1-5) starts in two days … personally I will ride trying to keep Redlands in mind…It is still early in the year for me, but I plan to give Redlands a 100% effort. A few of us could be flying or dying … I think that will depend on how the flight affects us. We fly to California on the 6th out of Madrid Spain… we will arrive late in the evening: Redlands starts the next day.

Years ago, I rode the Tour of Solidarity in Poland, flew to the east coast the next day and placed 3rd in Lancaster behind Tyler… it was a jet lagged blur, but the legs were strong. Anyway, Redlands will be similar.

March 22,2000

Holes and gaps

My goal is not to be a writer, only to scratch notes, which may be of interest to me in the future. Oh, and if someone stumbles across it, well that is ok as well …

Looking back a bit … I raced 3 days on the island of Mallorca the first week of February … then I raced Luis Puig, a one day … I had great legs at times and tried a solo “dig” for 3-4 kms looking back, the peloton was strung in pursuit … I chalked it up to training … thinking of the Redlands TT. (very unlike me to focus on a US race) Later I was able to work at the front with Frankie in the final kilometers … George would get 4th …

Almeria was another tune up race … with mixed sensations. Murcia was a 5-day stage race. I tested myself slightly but soon discovered the current form allowed me to follow in the 30s-50s in the mountains … On the last day I felt the best, but gave up a wheel to David George (highest on GC) By not digging to deep I helped to have a bit more in Redlands … Having only one day in-between … for travel from Europe was cause for concern … to say the least…

Redlands, … … the results are clear we took 4th 5th 7th, but did not win (I finished 5th,) But we did not win …

I hesitate to write here; this will be a trigger clue to the feelings I truly have about the whole thing … now including Sea Otter.

I believe in the Spirit of cycling. There are wins, then there are wins … think to yourself … why does Chris Horner ride well now, why did he struggle so much in Europe. he is in the right place now. I believe…with the right support system.

You must “remember the fundamentals” … borrowing a quote from M. Jordan

I love this sport, I love winning, I love the work. I have won, albeit not as many as I would have liked. I like racers and races that go forward. I saw that Dave Zabriskie likes to race forward. that is what I saw anyway. Dave did not win the overall either, but he will win … I believe. I had fun working with him… But where was the solution for the win??

Under the circumstances I stand up for my teammates for being more than “professional”, considering the conditions. Think of the fundamentals … are the fundamentals covered? Learn and move on … to bigger and better races …

If you destroy enough of the foundation … do you not think of collapse?

Update 3-29-00 from 3 Days of Panne

3/29 In Belgium now, I have just finished the second stage of the 3 Jours de Panne, a 4-stage race that preludes the Tour of Flanders which is this weekend.

Yesterday’s stage was 178 kms. When we started it was a frigid 7 degrees Celsius… in the last hour it started to rain, and the temperature fell to 4 degrees. The racing is fast and dangerous, there are many crashes … Belgium roads have many undulations. They are made of concrete; a nasty gap divides the road. Experienced riders know how to cross the center of the road tweaking the bars at the right moment, so the front wheel hits the gap at a slight angle … otherwise, the gap is the correct size to grab the tire and send the rider to the floor. It does not stop there … on the sides of the road there are bike paths which riders use occasionally but before those there is a gutter and a 4-inch rise … In the wind these become obstacles that often cause crashes. At times it is advantageous to hop the rise and ride on the bike path to better your position.

My race ended on one of the “bergs” (traditionally famous Belgium climbs) my chain fell off as I shifted to the small chainring, it wrapped around the bottom bracket and took me 1+ minutes to get going again. As I returned, I noticed the peloton was in a single file line … the shit had hit the fan. 190 riders! that puts the leaders a long way away. I fought hard, and moved up when I could, riders were getting dropped and closing the gaps takes much needed force. When we hit the Patersberg ( only a slight incline , but made of medieval cobbles covered with wet slime approximately 1.5 kms long) there were still 80+ riders ahead of me, the group split in many sections, there was some regrouping as we did the Patersberg 4 times ( 11 kms circuit) in the end I finished in the second group..

2nd stage 244 kms!!

At the start it is very cold, 4 degrees Celsius… I decide that this is really training for Flanders and then choose to wear full leg warmers thick vest etc., it proved to be a good choice for me.

There were 8 “bergs” today and the hardest came at 132 kms (the Kemmelberg) after a few attempts to take George to the front, between Benoit, Cedric Vasseur, and myself, we started to set tempo … a fast tempo. We calculated 6-7 kms to the berg, but it turned into 10 which made the Kemmelberg difficult to pass. This climb is covered in nasty cobbles and is over 20% in the final 100 meters or so. After the climb there was a crosswind section and I was in the 3rd group, maybe 60 riders ahead, we did regroup and soon after there was a selection that would make it to the final (15-20 riders) We had Eki in this front group. Rabobank and others chased hard. I was back too far to see exactly how this was being played out. I was suffering in the gutter… Rabo at the front and many of us in a single line in the gutter … not for long… riders blew, and the gaps were unrecoverable … the gruppetto was formed … my group of 10+- rode hard for a while and then pulled the plug and waited for the 80+- riders behind us … that was my race … after warm California I am finding the Euro rhythm again … trying to increase my volume where I start performing better.

There is another Utah rider in the race … it has been nice to see and talk with Jeff Louder, now riding for a Belgian team Tonissteiner … I have known Jeff for 2-3 years and had the opportunity, to train with him some this past winter.

We have a part time therapist with us, Étienne, who is also a police officer in Antwerp … I love this about Europe, and this story is not so unfamiliar … crazy stories here … always.

Basically, he and his coworkers are more or less computer illiterate. This is what Étienne tells me. Anyway, they must use the computer for data entry and information retrieval. Apparently, it has been frustrating for them… they have asked for more training, have had only 4hrs officially blah blah blah.

Well Etienne somehow deleted over 500 altercations/incidents. Yea! gone … no backup … nothing, nada, gone … His boss was not happy, can you imagine … and ALL those happy people.

Maybe some investment in training would have paid off.

Update 4-1-00

Eki Wins 3 Jours de Panne!!!

As I explained before: After 132 kms in stage 2 Cedric, Benoit and I set a stiff tempo leading to the Kemmelberg. Eki was positioned behind us, he maintained this excellent position going over the Kemmelberg. The successful break formed shortly thereafter.

Stage 3 was a 114 kms in the am… we were to keep Eki out of the wind and near the front … it was meant to keep him as fresh as possible for the afternoons time trial. Initially Eki stayed on the wheel of George, as he is very good at staying at the front of a nervous bunch. Cedric, Benoit, and I seemed to be rotating to find George and Eki, then taking them to the front over and over again … Eventually the pace was very fast … Romāns Vainšteins had put his team on the front earlier to keep control of things and later as a small group escaped. They were riding an echelon due to the strong winds … We were protecting Eki from the wind at this point… he had three of us at this time, Cedric, Benoit, and myself … 3 of us riding in the wind behind the first echelon of 12 riders or so … the peloton was getting smaller as the pace increased and with the constant change in course direction … The work at the front had us on the limit (rivet). Riders were getting dropped out of the back… we lost George and Dillon; Kirk was fighting to keep us in sight and played a role in the last 10 kms. The three of continued to keep Eki out of the wind … and each of us had blown up to fade into the bunch, only to recover and return to block the wind (for Eki) … we were expended by the time we hit the circuit. Kirk then found Eki, and they stayed close until the sprint. Benoit and I stayed with the bunch which was down to 50-60 riders … Cedric was the strongest on the day and managed to stay nearer to the front with Eki and now Kirk …

After the stage Eki thanked us/me 3-4 times, he said that he had only to really push on the pedals a few times… that he was able to spin a comfortable gear behind us … no rider would challenge Eki for his position … mentally and physically, he would have one of the easiest rides for the morning stage…

Eki started the TT 10 seconds down (in GC) on Vainšteins and would win the overall by 3 seconds… What a Victory!!!! Sweet, sweet!

I feel good about the work we did … we were proactive, and it paid off… we did not have to set the vicious tempo leading to the Kemmelberg…but, for every action there is a reaction, I happen to enjoy the reaction to our action … A WIN!!

Something about Eki … he explained to us that his first massage ever was when he joined Panasonic as a professional!!!! he had already been to the Olympics, had more than one World Championships etc. … never had a massage as an amateur … the substitution was AM and PM rides on the rollers, very easy max 1 hr.

One of his first races in Belgium … ended on the velodrome in Roubaix … which was full of people, as were the last several kms … there was a giant TV screen showing what he thought was his race… Eki had won this race … but later realized that the crowd was not assembled to see him win, they were anxiously waiting for the professionals in Paris-Roubaix … (language barriers)

 

Outdoor Retailer Cancels Summer 2020 Show Due to COVID-19 Concerns

Cycling West
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Outdoor Retailer Cancels Summer 2020 Show Due to COVID-19 Concerns

Outdoor Retailer to offer digital solutions through the season and beyond; Outdoor industry to gather again at winter show in January 2021

Convention goers at the old Outdoor Retailer show, which has since moved to Denver.  Photo by Dave Iltis

SAN JUAN CAPISTRANO, California (April 2, 2020) — Due to the ongoing threat of COVID-19 (coronavirus), Outdoor Retailer has made the difficult decision to cancel Summer Market, originally scheduled for June 23-25, 2020 at the Colorado Convention Center in Denver. Outdoor Retailer is actively designing digital platforms to provide the outdoor industry with support and solutions through the summer buying season and moving forward. The show had minor participation from bicycle related companies. Interbike was cancelled in 2019 and OR made an effort to have bike companies attend the winter show.

This is an unprecedented situation. In a world with so much uncertainty right now, we can take steps to help mitigate the spread of COVID-19 and support our industry through these challenging times, said Marisa Nicholson, Outdoor Retailer senior vice president and show director. It was a difficult decision to make as Summer Market is integral to the business of many and it’s the outdoor industry’s chance to gather as a community, but protecting the health and safety of everyone remains our top priority.

Nicholson continued: “We have engaged brands, retailers, reps and partners to better understand the fast-evolving reality of the impact of COVID-19 on their businesses. With that information, we are designing digital solutions to serve our industry’s needs in ways that best suit these unprecedented times. It’s vital for the outdoor community to unite and stay connected, and we are committed to providing ways to reinforce buyer/seller networks; discover new brands, products and retailers; and access media and marketing tools. It’s our goal to help outdoor businesses navigate the path forward and preserve the passion that drives our industry.”

Outdoor Retailer is working with the Outdoor Industry Association (OIA) and Snowsports Industries America (SIA) to identify the digital tools and programming that will best support members and the outdoor and snowsports industries.

As the largest network of outdoor business, Outdoor Retailer will bring the industry together again in January 2021. The winter show returns to Denver and the Colorado Convention Center from January 27-29, 2021, providing the opportunity for the outdoor community to gather in-person and do business, learn, and build relationships. Interested exhibitors can contact their Account Executive today, and attendee registration will open later this year.

Exhibitors, sponsors, and attendees with existing plans for Summer Market 2020 can find more details and contact information at outdoorretailer.com.

Visit outdoorretailer.com for more information.

Trust Performance Suspends Operations Due to COVID-19 Related Operational Issues

Dave Iltis
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Trust Performance Suspends Operations Due to COVID-19 Related Operational Issues

SALT LAKE CITY, Utah (April 2, 2020) — Trust Performance, an innovative suspension fork company based in Salt Lake City, Utah, today announced that they are suspending operations due to funding and supply chain obstacles brought about by the coronavirus crisis. They made the announcement in a facebook post. Existing customers can have their forks serviced by Suspension Syndicate, a Salt Lake City based shock service company.

Trust Performance’s Message Shock has an innovative trailing multi-link design. Photo by Dave Iltis

The company was founded in 2015 by long time industry members Dave Weagle, Jason Schiers and Hap Seliga. The company produced two trailing multi-link suspension forks, The Message with 130 mm of travel, and the Shout with 178 mm of travel. Their forks were unlike any other on the market, with a trailing contour design that is touted to maintain geometry when under compression.

Regarding the fork design Trust states, “Furthermore, the trailing multi-link design means that the axle path isn’t forced to travel in line with the steering axis. Instead, it counteracts the natural steering angle change with a corresponding adjustment in offset. The result: The Message maintains caster through the range of travel, giving the rider predictable handling in a wider variety of trail conditions. The contour wheel path of the Message also lessens the feel of head angle, axle-to-crown height, and fixed offset. As a result, it is capable of performing on a wide range of telescopic axle-to-crown heights.”

Their facebook message regarding the suspension of operations follows:

We started Trust Performance in 2015 with a vision of building products that bring spirited outdoor athletes more fun and camaraderie. Our core focus from the outset was on reimagining and re-defining suspension technology; at first in mountain bikes with other industries thereafter. As you might imagine, our plans hinged on raising multiple rounds of capital to fuel our ambitions for incredible design, engineering, manufacturing and customer/dealer support.

2019 was a breakthrough year for Trust. We surpassed 1,000 units sold, we saw steep growth in dealer and distributor sales, and we saw four of our best-ever sales months at the end of the year. We had great momentum based on key demand metrics, brand awareness, and community enthusiasm.

But 2020 brought a number of unexpected factors, starting with the shut-down of key parts of our Asian supply chain following Chinese New Year due to coronavirus. In February, demand slowed considerably as macro fears about the economy started to rise. Then, finally, severe negativity in the investment markets shut down our ability to gain access to capital. This was at a point where we needed increased liquidity to carry us through a critical moment in our business. It all added up to a perfect storm that slammed right into us.

As a result of the overwhelming effects of the coronavirus and evaporated capital markets, it’s with incredible disappointment and a heavy heart that, effective immediately, Trust Performance is taking a pause and suspending operations until we address our capital needs. We are utterly and completely gutted. We have given every waking hour over the past few months to find a path forward, but to no avail. Trust Performance, like the rest of the world, will be a different company when life is back to normal.

For those who own a Trust fork and need service going forward, please contact Suspension Syndicate in Salt Lake City, Utah. They are trained and certified as a Trust Performance authorized service center.

We’re grateful for the community of people who encouraged and supported our unique design and innovative technology. In stepping away, we wish everyone health and safety. These trying times are a great reminder to make the most of the moment with those you enjoy most.

Sincerely,

The Trust Performance Team

The Lyle Pearson 200 Relay from Boise to Sun Valley to be Held on May 30, 2020

Dave Iltis
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The Lyle Pearson 200 Relay from Boise to Sun Valley to be Held on May 30, 2020

The Lyle Pearson 200 is a long-standing road relay ride that stretches 200-miles from Boise to Sun Valley, Idaho. This year’s event will take place on May 30, 2020 and is the 14th edition of the ride. Previously run by Mike Cooley and George’s Cycles, the shop turned the ride over to timing company OmniGo! and the team of Katie Hedrich and Tony Restuccia. In the announcement earlier this year, Cooley stated, “The LP 200 is a one-of-a-kind classic but it is time to breathe some fresh air into it, and OmniGo! has that capability”. We caught up with the new organizers to ask them some questions about the event.

Riders in the 2019 Lyle Pearson 200. Photo by Nadine Carter

[Editor’s note: With a sense of optimism that the COVID-19 pandemic will be under control, the organizers of the Lyle Pearson 200 are still moving forward with the event at this time. They are, however, still closely monitoring the situation. A final decision on whether or not the race happens will be made in early May.]

Cycling West: Tell us about the event? Is it a race? A ride? Or both?

OmniGo!: The LP200 is technically a ride but the spirit of the participants makes it more of a race. Most everyone is trying to go for their best time and the event is timed. Real time results are posted on a large screen at the finish BBQ and online. There will also be KOM/QOM sections for bragging rights and everyone receives a finisher’s award. One unique feature are the time bonuses given which really evens the playing field. Weekend warriors will be able to compete right along with the experts. This has been a long-time popular feature of the event.

CW: What’s the course like? How long does it take to finish?

OG: Both the 200- and 100-mile course travel through some of the most beautiful mountains in Idaho. There is plenty of climbing, fast descents and long valley flats. The fastest time on the 200-mile course is under 8 hours, and most teams finish between 9 and 11 hours. The 100-mile route generally takes between 5 and 8 hours.

CW: It’s a relay ride, how does this work for teams? What logistics should teams be prepared for?

OG: The 200-mile route consists of either 4 or 6 person teams and starts at BarClay Bay just outside Boise by the Lucky Peak Dam. The 100-mile route starts in Grandjean, Idaho and is for solos or 2 person teams. Each team is allowed 1 or 2 team support vehicles. There are 9 fixed transitions areas for the 200-mile course and 4 on the 100-mile route. Teams can decide how many riders will be on the road for each section with a maximum of 3 and in some sections, only 1 for safety. All team members can ride the final section to the finish and time is taken from the first team member across the line. Transition areas have porta-potties, but teams should be prepared to bring all food and water. Full rules are listed on the event website.

Riders in the 2019 Lyle Pearson 200. Photo by Kelly Dustin

CW: Tell us about the history or natural history of the area. What sort of sights will riders see along the way?

OG: The most amazing part of the LP200 route is the scenery. The view is unsurpassed as participants ride on the more remote Idaho highways staying away from any busy urban areas. It passes through 4 different Idaho counties and showcases several mountain ranges including the mighty Sawtooths with 57 peaks over 10,000 ft! Also included are great views of the White Cloud and Boulder Mountains. The Salmon and Wood Rivers border the highway at times and much of the route is either nestled in lush coniferous forests or wide-open mountain valleys. Galena Pass has a breathtaking vista and is the last big climb before dropping into the historical resort town of Ketchum in the Sun Valley Area. It is a great way to experience some of the most stunning scenery in Idaho.

CW: When the ride is over, where can people stay in Sun Valley? Is there camping nearby?

OG: The Limelight Hotel is the LP200’s host hotel and has a special rate for participants. It is in the heart of downtown Ketchum and a great location to access Ketchum’s nightlife. Use this link or call (888) 218-3282 and mention you are participating in the LP200: https://bit.ly/395FUg1

There are also several campgrounds north of Ketchum including the Wood River (928) 537-8888 and North Fork (928) 537-8888 campgrounds.

CW: Is there anything else that you would like to add?

OG: The LP200 is truly a one-of-a-kind event. It has a strong loyal following and we are happy to carry on the tradition. Year after year participants gather at the finish BBQ and share great memories. We feel once you have experienced it, you are sure to come back again. Welcome!

Ride details: May 30 — Lyle Pearson 200-mile Team Challenge, Boise, ID, 15th annual team relay race from Boise to Sun Valley. 200- and 100-mile route through challenging mountain terrain. 200-mile route consists of 4 or 6 person teams and 100-mile route either solo or 2 person teams. Participants finish with BBQ and Sawtooth brew in beautiful Ketchum., Katie Hedrich, 951-733-5198, [email protected], lylepearson200.com

Travels with Marty — A Tour of the Climbs of the Pyrenees

Tom Noaker
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Travels with Marty — A Tour of the Climbs of the Pyrenees

By Tom Noaker — Over dinner last February my wife Nan, Marty Jemison and I discussed my joining his ‘Trans-Pyrenees’ Tour. I was equivocating; August is a busy time in my business, I’m sensitive to jet-lag, it’s expensive, and road biking was no longer that compelling for me. Nan finally added that she had graciously arranged for the trip as an early birthday present. After a brief discussion Marty looked at me and said, “You need to do this because you just don’t know until you go.” A few seconds of silence and I responded, “How can I say no, I’m in.”

At the summit of the Col du Aubisque. During the Trans-Pyrenees tour with Marty Jemison Cycling Tours. Photo by Marty Jemison

Fast forward to July 31, 2019; Marty, Pau Sabater (veteran Andorran guide with Jemison Cycling) and I are driving across France to Biarritz where our posse for the nine-day tour will meet for the first time. An evening ‘evaluation’ spin down the coast begins with Marty’s rules: safety is most important, single file always, ride within the 1/3 of pavement next to the shoulder, in a pace line, do not pass your leader (either Marty or Pau), we re-group on every summit. Knowing someone as a friend it is interesting to watch as Marty slips seamlessly into his professional ‘guide’ role just as he has over 200 times before as owner of “Marty Jemison Cycling Tours’.

Yes, there is jet-lag and sleep deprivation (Biarritz has a loud, late-night party vibe) as Day 2 rolls into the foothills. Our pace line follows the rules (it’s hard for me not to take even a courtesy pull) as we climb 1100 meters in 80 kilometers and leave the coastline in the rear view mirror while ahead rises the Pyrenees.

Marty advised me to come into this trip a bit ‘under-cooked’ but the Col d’ Osquitch, mid-ride on Day 3, reveals that I may have taken his advice a bit too seriously. But how can you know what is over or under when, “you don’t really know until you go.”

Each day begins at 9:30 a.m. sharp and ends at the next hotel, luggage transferred, room keys waiting. Marty has scouted all of these routes (raced most multiple times) and the result is a schedule that flows easily. Many of the lodging proprietors and chefs know Marty by first name and the relationships he has forged over the years add an element to the experience that could not be replicated in a self-guided endeavor. In spite of the hospitality and cuisine my jet lag persists like a bad case of DOMS (delayed onset of muscle soreness).

Tom Noaker (sitting) and the group at the top of the Col d’Aubisque. During the Trans-Pyrenees tour with Marty Jemison Cycling Tours. Photo by Marty Jemison

Day 4 hit the altimeter with our first category 1 climb, the Col du Marie Blanque. Pau advised us to save a bit for the final 2k where an average grade of 10.5-12.5% awaited. A fast descent to the base of the Col d’ Aubisque is followed by a traverse to the Col du Solour. We finished Day 4 (110k-2900m) with the long drag up the spectacular river valley to Luz-St –Sauveur where our hotel for the night overlooked K-Zero at the base of the Tourmalet. At dinner Pau commented ominously, “Drink all the water, eat all the food.”

At the summit of the Col du Tourmalet. During the Trans-Pyrenees tour with Marty Jemison Cycling Tours. Photo by Marty Jemison

Day 5 had an earlier departure, 9:00 a.m. to get ahead of the crowds, and packed 3,000M of climbing into 95k. Three legendary Tour de France summits awaited; first the Tourmalet, then the Col d’ Aspin and finally the Col de Peyresourde. The morning fog lifted above Luz-St-Sauver but my heart rate refused to elevate to the challenge. With so much climbing ahead today (and the next five days) I reluctantly, but prudently, leveled my effort and focused on the astounding visuals in every direction.

I was passed first by a guy on an ebike, draining his battery, straining to stay ahead of a truly fast rider who quickly caught and dropped him before the next switchback. A pair of French riders crept past mumbling something about ‘Bon Jour’. Twenty minutes later as they pedaled in squares I rode by and delivered my own ‘Bon Jour’. They were not amused.

Closer to the summit a young lady, ‘dragging-an-anvil’, gasped something in French that I translated as, “how far?” I held up four fingers (4k to go) and she slumped over the bars, quickly picked up her shoulders and got on with it.

Relaxing at lunch. During the Trans-Pyrenees tour with Marty Jemison Cycling Tours. Photo by Marty Jemison

Pau had said at breakfast, “Oh yeah, it’s a party on top of the Tourmalet.” He was right. After celebratory photos and fist bumps with strangers it was time to navigate one of the most notorious descents in the Pyrenees. Laced with switchbacks, twists and turns cut into rock and mostly devoid of guardrails this is a stretch of pavement that has rewarded the aggressive but punished the foolish. By the time we had crested and descended the Aspin and the Peyresourde, the value of disc brakes was evident.

Day 6 began with a stop at Fabio Casartelli’s memorial at the base of the Portet d’Aspet, a reminder of how precarious (but thrilling) these Pyrenees descents can be. By now I was beginning to ride like a roadie version of an ‘Enduro-Bro’; just get to the top so you can enjoy the attenuated descents. It’s all great fun until imagining a field of pros racing down these staircases at 80+KPH!

The Col des Ares and the Col de la Crouzette fit into another 135K day with 2450M of total climbing. Still not on form, I was beginning to feel a rhythm to the climbing. That optimism was about to be challenged by inclement weather.

Day 7, a 136K day with 2808M of climbing, began with some low lying fog that hugged the countryside. The Col de la Quillana, fog shrouded, came and went and then the Pailleres just kept coming. Through the thick forest and clouds the two-lane pavement narrowed to half width, the final 3k barely as wide as a driveway. The fog and mist sat heavy in the trees obscuring the scenery, revealing only the kilometer-to-summit signs and their ominous average grade information.

On the summit we huddled in the van snacking on a picnic lunch (no summit café today) until our group reconvened. Then the rain began. Wet weather gear was deployed and we rolled off behind Pau (he knew the route) into the deluge. We had 55k to the next hotel with 33k descending in a downpour through the forest on a ribbon of pavement and just for fun, roaming open range livestock. By the time we arrived at our hotel we were soaked and shivering but surprisingly, not one of us had tagged a cow.

During the Trans-Pyrenees tour with Marty Jemison Cycling Tours. Photo by Marty Jemison

Day 8 began at the base of the Collada de Tosas and accumulated another 1550M-95K for the day. Climbing single digit grades today was a relief or perhaps it was that rare false flat mid-climb that provided some relief. Prior to this trip I was told to expect one day for every one hour time zone change to overcome jet-lag and for this rookie traveler, that equation seemed to finally balance out.

Day 9 and the Pyrenees were left behind with one final Cat 1 climb, the beautiful Col du San Grau and the winding descent to the Mediterranean. There was a coastal feel in the air as we approached the final summit. Part way down the descent we re-grouped at a tavern within a centuries old church courtyard for refreshments. The final run into the coast culminated with a traditional “full-kit’ plunge in the Mediterranean.

After returning stateside and taking a few days off, the training effects of riding across the Pyrenees were abundantly clear. Not only had I pushed through a fitness plateau but in the process I had re-connected along these historic routes with the reasons I began cycling decades earlier. For that I have to thank Nan for her enabling this generous early birthday gift and Marty Jemison for persuading me to, “just be a guest and ride.” Now the question is, “What’s on the schedule for next year, Marty?”

For more information on Marty Jemison Cycling Tours, visit: jemisoncycling.com

Approximate Itinerary

Day 1: Arrive to Biarritz, France and our first hotel. We will make bike adjustments and ride to Saint Jean de Luz in the late afternoon to warm up our legs. 40k – 500 m

Day 2: 80k – 1100 m

Day 3: Traversing the Pyrenees Mountain range, today we will ride to Oloron Saint Marie, where Marty started his European road racing career in 1990. Col d’Osquich. 80k – 1000m

Day 4: Serious climbing today. Leaving Oloron we will climb the Col du Marie Blanque, Col d’Aubisque and the Col du Soulor. 110k – 2900m

Day 5: Serious climbing continues as we tackle legendary climbs of the Tour de France.Col du Tourmalet, Col d’Aspin and the Col de Peyresourde. 95k – 3000m

Day 6: Our mileage increases but our climbing ticks down a bit. (insert humor here) We will stop at Fabio Casartelli’s memorial at the base of the Portet d’Aspet Col des Ares, Portet d’Aspet, Col de la Crouzette. 135k – 2450m

Day 7: Spending all day climbing in the Pyrenees seems habitual at this point. Nothing more to say…. we will climb and we will ride on…Col du Pailleres, Coll de la Quillana. 136k – 2808m

Day 8: You might think that have crossed into Spain, but the locals will defend that you are in Catalunya. Collada de Toses. 95k – 1550m

Day 9: Leaving the high Pyrenees you will eventually catch the scents of the Mediterranean Sea as we descend more than we climb today… It will be encouraged to get off of your bike and jump into the Mediterranean sea in your bike shorts when we arrive. Col du Sant Grau. 104k – 1250m

Day 10: After a leisurely breakfast we wish you a farewell and departure from our final hotel. Congratulations! 875km, 17,500m – or – 542 MILES and over 54,000 FEET

Ironman St. George Rescheduled to September 19, 2020 Due to COVID-19 Concerns

Cycling West
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Ironman St. George Rescheduled to September 19, 2020 Due to COVID-19 Concerns

March 31, 2020 – Ironman St. George has rescheduled to September 19, 2020. The 2020 North American Ironman Championship cited Utah Department of health restrictions on large gatherings in their decision to postpone the event.

Their email is below:

Based on the mandate from the Utah Department of Health in relation to the COVID-19 pandemic, the 2020 IRONMAN North American Championship St. George triathlon, originally scheduled for May 2, 2020 has been postponed to September 19, 2020. All registered athletes of the 2020 IRONMAN North American Championship St. George triathlon will be receiving an email with further information. In what has been a continually evolving and challenging time globally, we recognize that the postponement may come as a disappointment but look forward to providing athletes with an exceptional race experience in the future.

Event details:

September 19 — Ironman St. George North American Pro Championship, St. George, UT, 2.4 mile swim, 112 mile bike, 26.2 mile run. Start: Sand Hollow reservoir. Bike through Snow Canyon State Park, Finish Downtown St. George., Ironman , 303-444-4316, [email protected], Kevin Lewis, 435-986-6615, [email protected], ironmanstgeorge.com

Applying MACROS for Endurance Athletes to Real Food

Breanne Nalder-Harward, MS, RDN
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Applying MACROS for Endurance Athletes to Real Food

As promised in the last article on macros (or macronutrients), I’m now going to discuss specific foods to choose to properly fuel your body—to put the appropriate gas in the tank for any given day.

As a reminder, macronutrients are the three categories of food—carbohydrates, fats, and proteins—that differ in how the body uses them for fueel. Knowing the proper ratios of macronutrients for your diet is crucial to a successful healthy meal plan.

Macro ratios on a rest day should be different than they are for a 60 minute “power hour” or a day that we ride a 5+ hour century.

Sport nutrition science indicates that endurance athletes need 50-65% of total calories to come from carbohydrates, 20-30% from fats, and 15-25% from protein, which are pretty broad ranges. On lighter days or rest days you want to keep your carb intake closer to 50%, allowing for more healthy fats and proteins, but on those big days, keep your engine running strong with the energy it needs to go fast and feel good!

In previous articles I’ve discussed using supplements to accomplish proper ratios around workouts, so this time it’s all about real food. Enjoy some recipes to go along with the explanations below, and don’t be shy about contacting me for more!

Pre-Workout Fuel

Before training, racing, or any type of exercise, we need carbs for energy and to fuel our muscles. This goes against a lot of the diet fads nowadays, but the truth lies in the science, and we’re talking performance here! Protein is difficult to digest during exercise and can lead to gastrointestinal upset, which can negatively impact your performance. Focus on carbs when you need them: before and during exercise. Your “off the bike” fuel is when you should keep things low carb, low sugar, and get food fiber, healthy fats, and proteins. That’s how to keep macros in check!

These energy bites are easy to carry and provide all the nutrients you need to keep your engine burning strong.

Recipe: Pumpkin Spice Overnight Oats

Prep this recipe the night before, store it in the fridge, and enjoy 1-2 hours before strength training.

Ingredients:
    • 1 cup oats
    • 1/2 cup water
    • 1/4 cup plain pumpkin puree
    • 1/2 tsp vanilla extract
    • 2 tsp chia seeds
    • 1/8 tsp nutmeg
    • 1/8 tsp ginger
    • Optional toppings: 1/8 cup of blackberries, 1/8 cup of dried cranberries, 2 dates chopped, or sprinkle of unsweetened shredded coconut or cinnamon to taste
Instructions:
    1. Mix together water, pumpkin puree, and vanilla extract in a medium bowl.
    2. Stir the packet of oatmeal, chia seeds, and spices into the bowl.
    3. Pour everything into an airtight container, place in fridge for 4 hours or overnight, and enjoy!

Fuel for During Endurance Exercise

As discussed in great length in previous articles, carbohydrates are the primary source of energy during high intensity activity by providing the fuel that your muscles need to sustain a fast pace. Try to get most of your carbohydrates from whole grains for energy levels and overall health.

Choosing fruits, vegetables, and whole grains over refined products provides optimal fuel for the muscles and provide beneficial nutrients like fiber, B vitamins, antioxidants, minerals, and can add to your daily protein intake. In short, carbs are your friends! You simply need to know how to incorporate them around exercise to keep your macro balance in check.

By definition, endurance is continuous efforts lasting greater than one hour. Hydration and electrolytes are also very important to consume throughout endurance exercise. When exercise exceeds one hour, aim for 30-60 grams of carbohydrates per hour. There are multiple ways to get those carbs through products like sports drinks, gels, and chews.

However, if you prefer real food during exercise, check out the whole-food energy bites below that incorporate whole grains and another trusty carbohydrate source, dates. These can help keep your energy levels up so you can crush your next workout or event. For most, one energy bite paired with 12 oz of water combined with a scoop of an electrolyte/carbohydrate mix will do the trick for fueling each hour of endurance training or racing.

RECIPE: Cinnamon Date Energy Bites

Servings: 20 bites

Ingredients:
    • 1 cup oats
    • cinnamon to taste
    • 1.5 packed cups Medjool dates, pitted and soaked
    • 2 Tbsp warm water
Instructions:
    1. Add all ingredients to food processor and blend until thick dough created.
    2. Add in more water to make texture sticker as needed.
    3. Chill in fridge to set for 10 minutes.
    4. Roll into 20 energy bites and store in fridge for up to 2 weeks, pack in small bag as fuel during race.

Post Workout Recovery Food

Now is when we care about protein! Remember that protein is not fuel for our muscles, but that we use the amino acids to rebuild the muscle fibers that are torn down during workouts. Aim for a 3:1 carb:protein ratio in your recovery within 30 minutes of exercise. Here is a fun example using real food. If you don’t have time, you can prep it before and bring with or there’s always the pre-made recovery shakes. They are available in plant-based or whey-based formulas, so everyone can benefit from them. Quality products are basically real food dehydrated into a powder, so take advantage of the importance of proper recovery!

Recipe: Savory Rainbow Pancakes

Makes three 4” Pancakes

Ingredients:
Pancakes:
    • 1 cup Oat based “Flapjack” Mix
    • 1 cup of milk (or milk alternative of choice)
    • 1 tsp of turmeric
    • 1 tsp of curry powder
Veggie Mix:
    • 4 stalks of green onions, chopped
    • 1 cup of shredded rainbow carrots
    • 1/2 cup of shitake or cremini mushrooms, chopped
    • 1 large tomato, diced
    • 1 green pepper, thinly sliced
    • 1 yellow pepper, thinly sliced
Instructions:
    1. Prepare all vegetables.
    2. In a large bowl whisk the pancake mix, milk, turmeric, and curry together until well-combined.
    3. Grease pan with 1/2 Tbsp of olive oil and heat over low-medium.
    4. Grab a portion of the prepared veggies and place on the pan to form a 4” circle or the size of one pancake.
    5. Allow veggies to cook for 2 minutes, then pour 1/4 cup of batter over them and spread batter out to evenly cover.
    6. Let cook for 1 minute or until small bubbles start to form.
    7. Flip and continue to for another 1-2 minutes until pancake is golden brown.
    8. Continue this process until all 4 servings are made.
    9. Optional: top with over easy or scrambled eggs, slices of avocado, or a dollop of cilantro- lime Greek yogurt sauce.

Cilantro-Lime Yogurt Sauce:

Ingredients:
    • 1 cup of Greek yogurt or coconut yogurt
    • 2 Tbsp of lime juice
    • 1 Tbsp of lime zest
    • 1/2 Tbsp of cilantro
    • 1/4 tsp of cumin
Instructions:
    1. Mix all ingredients, adjust lime juice + spice to taste, and serve.

Conclusion

All these recipes and explanations took up more than I intended, so I didn’t even get to the other topic I promised: plant-based nutrition for athletes. Stay tuned for next time if you want to learn more about using real food to reach your goals. In the meantime, check out my websites and contact me if you want to dig into your individual nutrition needs for optional performance!

Breanne Nalder Harward, MS, RDN, earned a BS in Biology and Sociology from Westminster College and went on to receive a Master of Science degree in Nutrition and Sports Dietetics from the University of Utah. She is licensed as a Registered Dietitian Nutritionist (RDN) and is the nutrition coach at PLAN7 Endurance Coaching and Utah Sports and Wellness. You can find more info on her at plan7coaching.com and utahsportsandwellness.com or follow her on social media @breezysaycheezy.

Upper Echelon’s Tours Offer Luxury Cycling Experiences

Steven Sheffield
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Upper Echelon’s Tours Offer Luxury Cycling Experiences

Upper Echelon Cycling Experiences is a travel company of luxury bike tours brought to you by Dave Harward and Breanne Nalder-Harward of PLAN7 Endurance Coaching. We sat down with Dave and Breanne to ask a few questions.

Riding in Italy with Upper Echelon Cycling Experiences. DNA Cycling provides custom kits for the tours. Photo courtesy Upper Echelon

Cycling West: Tell us a bit about Upper Echelon Cycling Experiences.

DH: We started in 2018 with a trip to Italy with DNA Cycling and it was such a blast we knew we wanted to make this into a distinct company. We added a gravel camp on the Burr Trail and into Lake Powell in 2019, did a lot of recon for future trips, and had our 2nd tour in Italy. 2020 is so exciting as we are hosting tours in Sonoma Wine Country, a gravel trip based out of Boulder Utah, our signature trip to Italy with DNA, and an advanced tour in the Dolomites with Damiano Cunego (winner of the grand tour Giro d’Italia in 2004).

Riding with Upper Echelon Cycling Experiences. Photo courtesy Upper Echelon

CW: What made you branch into doing tours on top of your busy coaching schedules?

DH: Riding bikes is our life. We love our world of coaching athletes, traveling, training, and racing so much that we wanted to expand into taking people to places we love to ride and share our passion. What could be better than spending a week riding with friends in exotic places and ending each day with a massage and the local cuisine and culture?

BN: We essentially take care of everything on the trips, so all our clients have to do is ride their bikes and enjoy themselves. Our staff makes sure that every bike is working well, that everyone has what they need to eat, drink, and that the places we stay are luxurious and comfortable. As a registered dietician and nutrition coach, I work directly with the chef to plan meals to ensure that not only taste fabulous, but contain all the necessary nutrients to fuel our guests for optimal performance while riding. Most of all, we work hard to make each trip a fun and unique experience that would be hard to put together on your own. Let us do the logistics!

Riding with Upper Echelon Cycling Experiences. Photo courtesy Upper Echelon

CW: What can riders expect form an Upper Echelon experience?

DH: Awesomeness! For example, the Sonoma trip in June will include some of the most incredible locations to ride in NorCal: vineyards, rolling hills, short punchy mountains, and of course lots of warm sun. Lodging is at a private estate on vineyard in Healdsburg so the wine tour experience is definitely part of it, and every person/couple gets a master suite. We even have some special friends joining us, including local wine makers and the gravel queen herself, Alison Tetrick.

BN: We’re so excited about the Italy trips this year. The magic of the Dolomites will offer really advanced riding and having Damiano as our guide means clients will ride with a world class pro and hearing his stories. Then our trip to the Veneto province will be a bit more moderately paced while still enjoying big rides to iconic places like Monte Grappa. At all of our trips, guests will stay in a luxurious private villa, and will be fully supported with a mechanic and soigneur who will be able to make sure that both your bike and your body are in perfect working order before the next day’s ride.

Great meals are part of the Upper Echelon Cycling Experience. Photo courtesy Upper Echelon

CW: Wow, these trips sound incredible. What does the pricing look like?

DH: We like to say that once you arrive to an Upper Echelon experience, you don’t take out your wallet unless it’s to buy yourself a souvenir. We ask for an initial deposit to secure your spot and then the remainder about a month before the trip. Prices vary depending on trip location, length, and single/double occupancy to rooms.

CW: Is there anything else that you would like to add?

BN: We do custom trips too! If you want to go anywhere in the world on road, gravel, or MTB, we can put it together! Contact us with your dream trip and we’ll make it happen for you and your group! All details on trips can be found on our website, and you can follow us on Facebook and Instagram. If you have any questions, shoot us an email [email protected] or check out the website, upperecheloncyclingexperiences.com

 

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