Cyclocross Is Just Around the Corner!!

•July 14, 2011 • Leave a Comment

We’re not letting the weather get us down.  We’re already dreamin’ of ‘cross.  Here’s a little inspiration from Starcrossed, an annual event in Seattle under the lights of the Marymoor Velodrome.  It’s always a great kick-off to the season – complete with rabid fans, beer garden and some damn fast racers!

Oh yeah, NOW you’re thinking about it!!  Trailhead Athletic’s popular pre-season training camp for ‘cross starts August 2nd.  Join us for some serious off-bike strength training to prep you for a successful ‘cross campaign.  Space is limited so register fast!

Hydration For Best Performance

•June 19, 2011 • Leave a Comment

Most athletes are aware that proper hydration is important for effective exercise but many people don’t realize that even a small level of dehydration can make a big difference in performance.  This means that adequate hydration when you are performing any prolonged exercise (over 1 hr) becomes critically important.  What’s the best solution for you?  This post intends to cover some of the different tools you can use to keep hydrated and performing at your best.

Here’s a little background:  Studies suggest that exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight (2.6lbs for a 130lbs person) and losses in excess of 5% of body weight can decrease the capacity for work by about 30%.  This occurs due to several physiological responses; reduction in blood volume,decreased skin blood flow, decreased sweat rate, decreased heat dissipation, increased core temperature, increased rate  of muscle glycogen use.

Water is generally not sufficient as a sole source to offset these physiological effects.  Since you are not just losing water through your sweat you need to replace the minerals that are also being eliminated.  This is where sports drinks or drinks supplemented with electrolytes are useful.

As a side note, the mineral loss from sweat has actually been associated with increased bone porosity (osteopoenia, osteoporosis) in endurance athletes so an electrolyte replacement has other benefits than just hydration, especially for slightly built endurance junkies and active women concerned with bone health.

We won’t cover ongoing caloric supplementation for prolonged exercise in this article but you should understand that if you are exercising for more than 1.5 hrs your performance will be improved by ingesting some other calories.  These can be taken in your drink, as a gel, blocks, bars, fruit, etc.

When determining appropriate fluid replacement you should first find your sweat rate and/or whether you are a salty sweater. Here’s how:

1) Weigh yourself nude right before your chosen exercise.

2) Exercise at your race pace for one hour, keeping track of how much you drink (in ounces) during the hour.
3) Afterwards, strip down, towel off any sweat, and weigh yourself nude again.
4) Subtract your weight from your pre-exercise weight and convert to ounces. Then add to that number however many ounces of liquid you consumed. (For example, if you lost a pound (16 ounces) and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)
5) To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).

6) Environmental conditions change so retesting in different conditions/seasons can be helpful.

If you are a salty sweater your loss of sodium is often greater than for other athletes and can lead to cramping and more rapid dehydration.  Three simple questions can highlight whether you might be a salty sweater.  If you are, you may wish to add some healthy sodium to your diet in advance of any key athletics events.

How often have you experienced muscle cramps during a long/intense workout or race?
• Never
• Sometimes
• Frequently

When you sweat, does your sweat often sting your eyes or taste salty?
• Tastes Salty
• Stings Eyes
• Neither

After a long or intense event, do you notice dried sweat on your face, helmet straps, clothing?
• Never
• Sometimes
• Frequently

So what are your hydration options?  Below are two different approaches to supplementation.

Electrolyte Replacement Only: These items are mixed with or taken with plain water.  Several options are on the market.  Determine your preferences based on taste, portability etc.

Pills- several brands exist.  Examples incl. Hammer Endurolytes

Drinks/Drink Mixes- Fizzy tabs are quite popular.  They aren’t too sweet and people tend to reach for flavored drinks more quickly than plain water. Nuun is a common brand but others are also available.  Also products like Vitamin Water and Smart Water function in a pre-mixed formula with no added calories.

Electrolytes + Calories: There is some debate over whether a carb-only vs. a carb/protein blend for re-hydration is most effective.  I suggest using what works best (and feels best) for you.  I know many athletes who swear by a protein/carb blend for longer races but the addition of protein in a drink mix doesn’t work for me.  I can train with them but I experience intestinal distress with the added intensity of a race.  I can eat some protein if it’s a solid food.   Only experimentation will identify what works for you.

Carb-Only- Common drink brands include Gatorade, Powerade, Powerbar Endurance, Cytomax.  Note that if you buy the pre-mixed versions of some sports drinks the main sweetener is often High Fructose Corn Syrup.  To avoid this choose a powder and always dose according to the directions for best effect.  In hot conditions you may also want to add electrolyte pills.  Gel or Gummy blocks can also provide a good source of electrolytes and carbs.  They need to be consumed with water.

Carb + Protein- Common drink brands include Hammer Products, Perpetuem and Sustained Energy, both with a 7:1 Protein Carb ratio.  They are suggested for events lasting greater than 2hrs.  Again, experimentation in training (intense and relaxed) is critical when choosing the right energy source for you.  Protein powders can also be added to homemade drinks as well.  Be aware that most drinks including a protein component will spoil more easily in warm weather when pre-mixed.  Solid bar options also exist as a protein supplement to plain carb-only drinks.

 

Finally, a good program of PRE-hydration before an event can help lessen the effects of a hard effort, keep cramping at bay and performance high. A good idea is to begin a program of hydration 2-3 days before a big event.  I often use a combination of water, a little extra healthy salt in my meals, coconut water/juice and a homemade drink of chia fresca.

Coconut Juice/Water is becoming very popular as a natural source of electrolyte replenishment.  Due to its compatibility with the body’s natural electrolyte balance, coconut water was actually used as a substitute for blood plasma in the Pacific during WWII.  It’s a great way to top up your fluid stores.  Another pre-hydration tool is Chia Fresca.  Used by the Tarahumara Indians and popularized in the book “Born to Run”, Chia seeds have many purported benefits.  Although there is no electrolyte component, Chia’s hydrophilic properties make it an excellent choice before a long event, helping to top up your fluid levels.

Chia Seeds Before Soaking

Here’s an easy recipe for Chia Fresca.  Be warned, the chia seeds get kind of gelatinous like tapioca after soaking so the drink will be thick and a little jelly-like.

1 cup spring or filtered water
1 tablespoon chia seeds
2 teaspoons fresh lemon or lime juice
2 teaspoons honey or agave

Whisk the chia seeds into the water and allow them to soak for 10-15 minutes. Stir in lemon or lime juice and agave and whisk well. Drink immediately. Makes 1 serving. 

Chia Fresca

I have also heard of some people combining coconut juice and chia for an added electrolyte hit.

Experiment and see what works best for you!  If you have any insights or observations to share, please post a comment.  It’s great to learn from one another.

Interval Training

•May 26, 2011 • Leave a Comment

You might be expecting a detailed fitness article on the intricacies of interval training but I’m afraid this is not that.

I rode up Galbraith today on the mountain bike with my favourite riding partners,  Derek and our dogs, Tikka and Sonic.  I actually did intend to do a few intervals but I have to admit the puddles started getting me down.  I thought I was coping okay with the weather and I don’t even think we’d spent much time today at the Trailhead talking about the temperature, forecast, cloud level, precipitation records, potential Eastside getaways or the other related items we’ve all been discussing every day for what seems like months but when I hit those first few puddles and got my new socks way dirtier than expected all bets were off.  I just couldn’t take it.  I snapped.

Luckily for me (and for Derek) my eyes fell upon a beautiful pair of trillium flowers and instead of focusing on this

I turned my attention to this

rode a little further and saw this

rode a little further and saw this

And a whole lot of beautiful lush in between.  Now that’s what I call intervals!

Trailhead Cookies!

•May 20, 2011 • Leave a Comment

To celebrate Bike to Work, School & Workout Day we decided to bake cookies!  Our Trailhead Athletes deserved them after surviving a week of hard workouts!

These cookies are gluten free, egg free,  sugar free and delicious – yes, really.  At different times, I have experimented with adding chocolate (always a good choice) and substituting some almond butter for the oil.  Feel free to use your favorite nuts too.  Today I used hazelnuts.

Preheat Oven to 350 degrees.

In a large bowl combine,

3 large bananas, mash them with a fork.

2 cups of oats (use gluten free oats if you like.  I did)

1/3 cup of canola oil

1 cup of chopped dates

1 cup of chopped nuts (almonds, hazelnuts, walnuts etc.)

1/4 flax seeds

1 tsp of vanilla

Let ingredients rest together for 15 minutes then drop in small spoonfuls onto ungreased cookie sheet.  Bake for 20 minutes or until brown.  Cool slightly and enjoy!

The Art of the Turkish Get-Up

•April 29, 2011 • Leave a Comment

Designed to test your mind and body, the Turkish Get Up(TGU)  is a movement complex (or complex movement!) that combines several familiar movements into one all encompassing challenge that will leave you fatigued but somewhat unsure as to which muscles you used.  The reason for the confusion comes primarily from the fact that you used so many all at once.

Blast your abs (all of them), back, legs, shoulders, glutes on the way up and down.  Challenge your focus, balance and strength.  Does this exercise do it all?  Try it and see for yourself.  There are several versions of TGU’s out there and other examples on the web but we’ve enclosed 2  “How To” Videos here that break the TGU down into its component parts so you can add this great exercise safely to your workouts.

Bike Trip Part 1: Switzerland

•April 29, 2011 • Leave a Comment

We knew we wanted a bike trip this year and although our budget was telling us to stay closer to home, we knew we had to take advantage of a great opportunity to visit some Bellingham friends who are living in Switzerland for 9 months this year.   Since airfare and accommodation would be a little harder in July, we opted for a Spring Break trip.  Our plan was to enjoy a quick visit to Zurich followed by 10 days in southern Spain (we really needed a little sun and a good training block on the bikes).

When you haven’t seen friends in a few months it’s comforting to see that even in new surroundings they haven’t changed.  Darrell came running up to us at the airport a little disheveled, out of breath with a smile on his face. Ruth, we learned, was coming from work to meet us but Darrell wasn’t sure when or even where she was because he’d forgotten his cell phone.  Derek and I smiled at each other.  Some things never change.  Later in the day, I saw Ruth and Darrell exchange a similar smile when Derek made a funny (ok, slightly outrageous) comment, reinforcing for them that we hadn’t really changed in 6 months either!

                        

Country Ride: Nicola & Ruth                                            Zurich: Nicola & Darrell

After eventually meeting Ruth, we spent a wonderful day getting acquainted with the area around Fehraltorf where Darrell and Ruth are living, taking bikes along some of the wonderful wanderwegs (walking paths) to a farm for some cheese, sausage and apple cider.  As much as I hate stereotypes of our part of the world (no, really, it doesn’t rain here all the time), I expected Zurich to be very mountainous. Instead, it was relatively flat with rolling hills.  Across beautiful expanses of green meadows, small woods and lakes, the Alps towered in the distance.    We were glad that Darrell and Ruth had chosen a small village outside of Zurich as their home base.  From here, we were able to day trip by bike or train to see everything, experiencing a metropolitan Switzerland or the quiet rural villages of our imagination.  Did I mention the cheese theme of our 3 days in Switzerland?  Even though I knew we had 2 weeks of riding every day, part of me was glad that my cheese & chocolate intake would be limited to a weekend.  It seems the Swiss eat cheese at every meal.  Our friends made us fondue and raclette, two entire meals based on cheese!

Day 2-Neuchatel

Day2 included a trip to Lac Neuchatel in the French area of Switzerland.  We passed so many recognized companies on our short train ride it quickly became obvious why the Swiss economy is so strong even in this recession. The theme in this part of the country was high-end bikes or watches (BMC, Motorex, DTSwiss, Tissot, Rolex…).  This trip identified for us how distinct the four language areas in Switzerland are.  The French area is very French, the German is all German and the line between is very clear.  The Röstigrabenas it is known is well documented.  Two villages only 5km apart could be completely different. We thoroughly enjoyed studying the diversity and similarities.

Our 3rdday had a slow start because of rain (we made the best of it by stocking up at a chocolate factory!).

The best way to spend a rainy morning!

By the afternoon the skies had cleared and we put our bikes together (okay, Derek did) for a long ride in the country.  It was stunning.  We did a wonderful 3hr ride through rolling hills.  It was amazing to see how every square inch of the country has been smartly developed with farming, forestry, industry and small villages seamlessly connected.  There are thousands of km’s of well signed walking and riding paths.  Getting around was easy & the infrastructure makes an active lifestyle accessible to everyone.  Darrell impressed us all by pulling Fiona, the dog, along in a trailer behind his bike.  It seems the pro athlete lifestyle agrees with him.  We’ve never seen him so strong!

Day 3: Riding in the country

We had an early start on Day 4 to catch a quick flight to Malaga, Spain.  We both regretted not having one more day with our friends but were excited to start the next leg of our journey.

Strength Training in the News

•October 10, 2010 • Leave a Comment

Fun to read a couple of articles this week that bring confirmation to the work we are doing at Trailhead Athletics.  Check out these 2 articles on how strength training can bring great benefits to your other sports.  Correcting muscular imbalances, increasing bone density, improving power and muscular endurance…you can experience it all through a well designed plan.  Although I wouldn’t necessarily choose to apply the prescriptive elements of these articles as written, it is always interesting to learn what is working for other people.  The bottom line is clear.  Don’t be afraid to challenge your body, make every workout count (ie. don’t just go through the motions), work muscles harder than you might think and the benefits will come.

It has been rewarding this year to see some visible performance improvements in our Trailhead athletes, many of whom had not previously employed a strength component in their endurance sport training.

Outside Magazine

http://outsideonline.com/fitness/travel-ga-201010-strength-and-power-training-sidwcmdev_151870.html

VeloNews

http://velonews.competitor.com/2010/09/training-center/velonews-training-center-is-strength-training-for-cycling-a-good-idea_139198

We Made It! Baker Summit – Jul 31st

•August 2, 2010 • Leave a Comment

The alarm went off at 11:43pm.

It wasn’t like the alarm was really necessary, neither of us had been truly sleeping.  I for one, had been drifting near the surface thinking about the food I’d packed, not forgetting the moleskin, where was the sunscreen etc.  Derek was lamenting the fact that we still hadn’t finalized our life insurance.  I guess these are all the normal things that go through your mind right before a big adventure.

It seemed like a good idea when Eric asked.  “How would you guys like to climb Baker with me?”  Sure, we thought!  Life passes you by pretty quietly if you don’t say ever say yes to new adventures.  We train hard and try to keep our bodies balanced and fit for exactly these  opportunities.  “It’ll be great!” “‘, says the busy father, “we’ll do it light and fast in 1 day”.  We’ll leave early and be back in Bellingham midday”.  Even better for us, we thought.  We always like a quick, simple trip that let’s us get back to our dogs and fit in some other activities.

As the week progressed we began to realize the enormity of the trip.  We had to find equipment and gear for something completely new to us.  Neither Derek nor I had ever done any mountaineering.  Some of our backcountry ski stuff would work but Derek had to make a quick trip to Backcountry Essentials (our favorite gear store in the ‘Ham) for some boots and some rope for a prusik (we still didn’t know what that was and Derek kept calling it a percocet).  I was in charge of provisions and tried to balance energy density with space & weight.  Then we had several prep sessions with Eric (a former guide and our enthusiastic trip leader) for rope lessons and gear divvying.  Thankfully, Eric was very generous and lent us the majority of our stuff; harnesses, crampons, ice axes…, and showed us how to use them.

This was all good till it began to sink in how we would really accomplish a climb up to 11,000 ft and be back before dinner.  After our Friday workday (which starts at 6am), we would nap (yeah, right), have dinner and leave for the trip at midnight.  Eric and our other companion Jeff, were due to arrive any moment.  At 11:45pm we received a call from Eric.   “I don’t know where Jeff is.  I’ve tried his phone, no answer.  I’ve called his girlfriend.  His car’s not at his house.  I don’t get it.  This was his idea.”

Since we were driving, the plan changed and we went to pick up Eric, who was waiting for us on the front stoop, putting together a shorter length of rope since we now had a smaller group.  “I’m calling one more time and telling Jeff he can meet us at the Heliotrope trailhead but  if he misses us there, he’s out of luck.”  It rang, twice, three times and finally Jeff picked up.  He had slept through 2 alarms, numerous phone calls and an impromptu party of 30 people his roommates had going.  At least he was packed, if not completely awake.

We left Bellingham at 12:30am.  We began hiking at 2:07am.  The trail started climbing fairly quickly and it didn’t take long for us to start shedding layers.  It was a beautiful night and the moon was bright as it poked through the trees.  Several stream crossings and 2 hours later we emerged from the trees and began ascending a narrow trail with Coleman Glacier on our left.  I could just make out its shape in the pre-dawn light.  I could also tell that the ground was dropping away from me on either side.  I remembered Eric telling me that we would be travelling up the spine of a moraine to our transition point.  Look ahead and don’t slip, I kept telling myself.  We crept past a couple of tents of people who were doing the climb in 2 days (smart!) and found a spot to switch into hiking boots, get roped up etc.

With our trail runners & extra drinks stashed, it was time to start the climb in earnest.  It was about 4:15am.  The first pitch was pretty steep and the snow was very firm.  Crampon use was a necessity.  Eric warned us that “College Kid” crevasse was about halfway up and we should take care to remember it on the way down.    The lure of the campsite and a perfect pitch for a quick, easy glissade at the end of a long day had apparently caught more than one tired climber. I guess sliding down on your bum doesn’t give you a lot of traction or opportunity to stop and the crevasse is hard to see from the top.  The warning gets cemented in my risk averse brain.

The climbing up was pretty simple.  Eric set a steady pace and most of the time I was looking down to make sure I had strong footing.  I also had to focus on what he had told me.  “Maintain a a light tension on the rope, don’t step on it with the crampons, keep the rope on the downhill side of you, ice axe on the opposite side”.  I was watching Eric’s steps to maintain a consistent pace and to see as he cut trail in steep Z’s up the glacier.  When I occasionally looked up I could see the light changing to my left and an amazing pink glow coming over the mountain top.  My brain only partly registered “Red sky in the morning, shepherd’s take warning…”.  By 6am we had crossed to another popular camping area, the Black Buttes.  We stopped here for a quick break and to look around.  It was stunning and hard to believe how far up we were already.  In the early morning light Eric was able to point out some depressions across the glacier marking several crevasse crossings we would encounter before we stopped at Pumice Ridge, an area marked by rough lava rock and our next obvious break.

As a cyclist, climbing up is not a big deal.  We could feel the air thinning but the muscle recruitment is pretty similar to riding.  We maintained a good pace, passing several groups along the way.  We hit Pumice Ridge quite quickly.  Eric noted that we were averaging a 500ft elevation gain in about 15-20 minutes, not bad.  We were happy to take a short rest and prepare for the final push to the top.  I noticed that several industrious climbers before us had built quite a wind break at the base of the ridge with some of the loose rocks but winds were light and on this day it wasn’t necessary.

Derek & Jeff at 6am - 4 hours into our day

The last big section to cover was the Roman Wall.  It was definitely a wall – straight up & our going slowed up quite a bit in this last section.  I think it’s about a 1000ft up.  Again, Derek & I were happy for my strong cardio base and fitness.  About halfway up I did start thinking about the descent.  Descents aren’t always that friendly for cyclists and it was exactly for times like these that Derek & I started training several years ago specifically to offset our one dimensional cycling fitness.  Our friend Eric really set an awesome pace and in the end the wall really wasn’t that arduous.  Of course, maybe it felt so good because the top of the wall is really the top – the very top!!

The top of the Roman Wall turns into a long gentle mound and I realized as we walked over it that it’s the mound that we can see from back in town.  It started sinking in that we had really made it.  There’s a large flat section at the top and then at the far side of the flat area is another small mound that is actually the real top.  We were able to un-rope, put down our packs and scramble to the peak.  We’d been smelling the sulfur for quite some time but now we were able to look down towards the crater and see the steam coming out!

We spent about 20-30 minutes at the top, enjoying a quick lunch and then decided that we should make tracks.  Although we’d been on the move for 7.5 hours, it was only 9:30am.  Looking across the surrounding hills and valleys and into the wind we could see some ominous looking clouds with a distinctive diagonal slant below them.  There was definitely rain on the way.  Time for us to go.

Apparently it was my turn to lead.  Eric explained that it was safest to have the least experienced person at the front of the rope while descending, that’d be me or Derek, and the slowest person at the  front, also me.  This would allow the slowest person the ability to set a pace that was most comfortable and put our more experienced group members in a better position to help from in case we encountered any problems (ie. I slipped, tumbled, fell into a crevasse etc., – not that I was thinking about it).  We kept our crampons on as we descended the Roman Wall.  There was quite a steady stream of people coming up at this point and I was a bit concerned about them as it was clear that the weather was changing.  We passed one couple with skis on their backs and although the snow was not good for skiing today I knew they’d get down fast and with less muscular challenge than we would encounter hiking down.

We stopped at the base of the wall to remove our crampons and hopefully this would mean a change of pace to a faster plunge step into softer snow for the remaining descent.  Well, it wasn’t to be for me.  Derek and Jeff, both with their great “new” boots from Backcountry Essentials and Eric with his mountaineering boots were fine but it was immediately clear that my hikers, although sturdy, were not shaped for snow travel.  Low profile tread and a rounded heel meant that I would never be able to get a good bite into the snow.  I had to put the crampons back on.

Derek & I had never experienced crampons before and they elevate the foot above the ground a lot, something we’ve been avoiding with our low profile runners and five finger shoes.  The effect was just as I expected, more ankle roll.  I really hadn’t noticed it too much on the way up with a reduced speed and the movement of kicking the toe into the snow but trying to land with a flat foot and with a much increased pace, the uneven ground from repeated frozen and thawed footsteps meant that I seemed to feel a roll or uneven landing every few steps.  Moving deliberately required a lot of concentration!  I was trying not to brake too much, trying not to clip the inside of my pant legs with the crampons, keep the rope taut and make sure I kept moving in the direction of the flags Eric had placed on the way up.

Although the weather was clearly changing, we really had no issues with visibility but I could quickly see how important the fluorescent green flags could be in the great expanse of the white snow field.  We noticed that although we saw other people with the flags no one else seemed to be placing them.  Eric placed them to mark our path, to mark directional changes and any larger crevasse crossings on our route.  As we looked back up the mountain and saw the light becoming flatter and more overcast I wondered how the climbers ascending after us would fare on their return journey without the assistance.  There were several holes and cornices close to our route that I wouldn’t want to get anywhere near and the flags helped us avoid them.

Even though we couldn’t make super fast time on the descent we were still moving steadily.  I felt a bit like a horse going back to the barn.  I didn’t want to stop and we didn’t until we reached the end of the snow.   In the light of midday we could now see several small camping areas at the tops of the moraines at the base of the glacier.  Our timing couldn’t have been better as the first raindrops began to fall as we switched into our trail runners in preparations for the final hike out to the car.

I was awed by the amazing color of the wildflowers against the black shale of the moraine but given that it was Nicola and the boys for this trip, I only heard small sounds of appreciation for their beauty from my male companions.  Negotiating the slick, wet shale was not something I had really anticipated and the pace had to be slower and more deliberate than we had hoped.  Once we hit the forested trail, our pace picked up again.  Of course, this part of the trail seemed to go on forever!  It hadn’t seemed anywhere near as long in the dark at the start of the trip.  Eric  was quick to point out that the trail gets quite a bit longer on the return trip.  It definitely felt like it!!

We got back to the car by 2pm.  Almost exactly 12 hours from when we left.  Wet, tired and happy.  The only thing left to do was enjoy some warm food and a well deserved beer – North Fork Pizza, here we come!  We ate well, talked a little and toasted our accomplishment.  The clouds had descended quickly and looking back Mt. Baker was now completely obscured.  Our timing couldn’t have been better.  A good sleep, some ice on the legs and hopefully the recovery will be quick.

Building a Beautiful Burpee

•June 4, 2010 • Leave a Comment

Come on…you know you love burpees!

I love improving my burpees.

Burpees are a great, integrated exercise that hit many different areas.  You start in a standing position, jump back into a plank, drop into a push-up, jump forward into a squat and finish with a jump straight up!!!

We’ve been teaching burpee technique in the Trailhead gym for several months now and we thought it was time to demonstrate how to improve your technique to make them smoother, faster and more efficient.

Check out the video here for some pointers.

Ski to Sea 2010

•June 1, 2010 • Leave a Comment

Wow!  That was quite a whirlwind weekend.  Even the race support crew are tired!  Every year I enter this race with trepidation and a fear that since I usually focus on other events I will let down my teammates.  This year was no exception.  Our Kulshan Women’s team trained with us at Trailhead Athletics all spring and we posted some great times, winning our category again this year.  We have some amazing women on our team and training together made us a stronger team in more ways than one.  Derek took a few pics of the mountain bike leg and my pre-race jitters!!

 
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