Kt's First MTB Crash!

Had a fun ride up Harding with Ryan, Lynn, Andy, and Sarah. It was my second ride on my new mtb. 

Made it to the top!

On the way down, I went up a bump too fast, my feet popped off the pedals and didn't land right, then I panicked and hit the brakes too hard. Ryan says I went over the handlebars, and kinda got my legs tangled up as I went over. The main part i remember was skidding on my face. Yay!

Fire truck they sent after Ryan told them I needed help down.

Helicopter was sent just in case...

Happily enjoying my wait at the Chapman Medical Center ER.

 They did a CT scan of my brain to make sure there was no bleeding (since I dented up my helmet), and another of my face to check for fractures. No problems with my head! Took x-rays of my wrists, forearms, and elbows to see why my arms were so stiff. They did a CT scan of my elbows to check for some areas that looked iffy. The doctor said it looks like there is a slight fracture on my left radial head and another somewhere in my right elbow. There's fluid in my right elbow joint that's making it hard to move.

After the doctor scrubbed my face and decided I needed stitches in my chin. He said if he didn't scrub the dirt out of my skin, it would leave a permanent tattoo, so I opted for scrubbing. It didn't hurt quite as bad as I thought it would. That was after lidocaine and vicodin though.

It was dripping quite a bit while Sarah and I waited for the firemen, but we didn't think I'd need stitches. Ended up with 8 of them

   

Some before and after showing what my comfrey did. I think it really helped me start to heal quickly.

 

 Going back for another CT scan of my elbows tomorrow to see if they're fractured. I'm hoping they aren't and I won't need a cast!

Cheryl at Mt. Pinos, rockin' her Team Margarita kit!

Andy takes the series lead (and leader's jersey!) in OTH!

Round 6 was almost the same route as round 5, but again more of the single track had been removed, as it had become very sandy (which was ok with me - 29-ers like sand, and mine had no issues). 

It started well, and I was in 3^rd place heading for the climb. I fell back about 10 yards, but as soon as we hit the turn onto the climb, I caught the leaders, and by the top of the climb I took the lead.

I took it easy on the steep, dusty downhill (as Anthony fell there in the warm-up) and got passed and fell to 2^nd, which was ok with me. Then coming off the beach, I got passed for 3^rd and discovered they knew a faster line up the bank, which I had considered before. I stayed in the small, select group, which was four B4 riders; we went past loads of B3 & B2 riders and felt ok. The group separated a little on the single track, but was basically all together for the second lap climb.

It was still going well, and I decided to take the new line with the others and made a mistake, forgetting to change down to the small ring. I cranked up the bank at almost zero revolutions and max power and got an instant cramp!

I had to spin it off in the small ring and the top 3 got away ... another lesson learned!

I finished 4^th and moved to the Jersey points lead by 1 point in B4!

I am now researching cramps/drinks, etc. and plan to keep training. In 4 weeks time I will start with the Jersey and try and keep it! Then we will see what happens, as it’s the best of 9 from 12 which count. So, results get dropped near the end, and some people have missed rounds already and do not show up on the table yet.

Andy's Over the Hump Race Reports for Weeks 3, 4 & 5!

The race 3 course was a reverse of the first two weeks' Sport/Expert lap, so this meant a hike-a-bike for sure on one section and another potential hike-a-bike just after!

So, the race began with a sprint to the single-track, at which point I was about 5^th to 8^th in my group, being aware that traffic could be an issue.

It was a nightmare as soon as we hit the single-track, catching the B3 riders right at the entrance. I got knocked off by someone going nuts and heard a clicking noise the rest of the race. (I found out later that a tie wrap broke, letting the brake cable touch a spoke.) Also, people were lined up waiting to walk up the short rise at the end of the single-track.   

I could not catch the leaders but stayed close, then I went up the sandy bank, which was for sure a "hike-a-bike" as well as very crowded, as was the single-track leading to it. There was no room to pass. Next was the other climb, which I did not make. There were too many people walking, and I lost sight of the leaders in my class. So, I added to my to-do list "practice steep climbs and not weaving."

The second lap was a repeat, with high traffic in the single-track areas in addition to now having Pro’s wanting to pass as well. (David said it was really bad as well and basically backed off.) And again I ended up walking up the hills as I could not hold a line and avoid all the walkers. I sprinted for the finish, and I jumped the last person by a few inches for 8th. I learned a lot of lessons about racing in traffic!

The race 4 course was almost the same as race 3, but they took out the hike-a-bike section and gave us a long climb up, with a descent straight back down. 

This time I really sprinted for the single-track, secured a place in second and worked with Anthony, who was in first. We negotiated the traffic well, dropping the others in our class. We worked together using our strengths to get a good lead, always expecting the others to suddenly appear. But they did not. He pulled a short lead on the flats, but I was close, so on the second lap I caught him and tried to drop him by going fast on to the last climb. But I did not have it in me, and when I made it to the top I chased him all the way to the finish, arriving only 8 seconds behind him for 2^nd place! I was pleased with the way we rode together and happy he had won. I learned about team work this week and had the fastest lap in the class on my 2^nd lap.

A picture from race 4 (working hard!):

The race 5 course was back to the course from weeks 1 and 2, with just a short part of the final single-track missing and with a new short cut, which cut out a sandy section.

There was a mad sprint to the first climb, but I entered the climb behind Anthony and secured the second spot. I stuck with him all the way, and we got joined by a third rider in our group. I managed traffic really well and sat behind the two leaders, drafting right into the single-track, where Anthony fell. I stopped (I had no choice, as he was right in front of me; but I would have anyway), checked he was okay and then went after the leader. But I could not quite close the gap. I got close but was done by the back straight on the second lap, so I kept a steady pace and made sure I got 2^nd again. 

The results:

Again, I learned more about which areas I need to improve in. I have got to corner better when it's loose or sandy. I have a MB Clinic on Saturday that Sarah and Tani from The Path are teaching at, so that should help, and I also need to ride with Keith and David again.

So, 5 races are done, with three 2^nd places! More training! I need to get a 1st!

California State XC Championships

To say I decided to do this race last minute would be an understatement. When Heidi asked me last week whether I'd be doing it, I replied, "Hell no." Didn't she do the same race as I (12 Hours of Temecula)?! Wasn't she tired? Was Heidi even human?!

As all of the above thoughts raced through my head, I felt a tinge of regret. I felt I had a shot at being champion, but after my poor performance at Over the Hump, I had learned that racing when exhausted could (a) be demoralizing and (b) dig you into a hole training-wise. Besides, I had decided I wanted to do Leadville, and I wasn't sure this race would fit into my training.

So, I trained all week and did not taper. I even got a little drunk Friday night and suffered from a mild hangover Saturday. I really, really was NOT planning on racing, though I was throwing the thought around in my head and bugging Heidi. :-) I even declined to carpool with Annabelle. I was that unsure.

Saturday night I set my alarm for 6 am. When I woke up at 6 and wasn't exhausted, I took this to be a good sign. I hopped on the trainer and tested my legs - they felt good! David texted me and told me go. All signs pointed to yes. So, I threw all my race supplies together, forgetting my salt tablets, my camera and DIRECTIONS and stumbled out the front door. (Fortunately, Keith later helped out in the directions department, and Heidi hooked me up with some salt tablets!)

When I got to Big Bear I realized it would be a HOT race, so I opted for an old and ugly sleeveless jersey over my Team Margarita jersey (which I would later wear for the podium). By the time I had registered and got ready, I only had 30 minutes to spare, and people were telling me that it was a 20 minute pedal to the race start!

I started pedaling up the hill, using it as a warm up. I stayed mostly in zone 3. It only took about 6 or 7 minutes to get to the start, and I whizzed by my competition on the way.

As it turns out, only two girls were racing Pro, Lauren Gregg and Vanessa Humic. Both are sponsored, whereas I just turned Pro 3 months ago. I thought I looked pretty lame next to them, in their sleek outfits and toned muscles. But I put those thoughts away and lined up at the front. I figured that with the way I was feeling (tired!) I'd get beaten by some of the fast Cat 1 girls, like Allison Jones or Larissa Fitchett. (Both are going to upgrade to Pro, by the way! Watch out Pro girls!)

From the word "go" I sprinted but had to pull back almost immediately. Lauren Gregg did catch me up. She said "good luck" (for the second time that day) and then attempted a pass. I put the hammer down and never looked back. (Actually, I looked back a lot, but neither girl was in sight. Yes!)

My sprint at the start (I am the girl in the ugly blue and white jersey):

I established a large lead early on and then pretty much rode a bit above tempo pace for the rest of the race. There was no way I was going be able to go 100%, but I did the right thing. I didn't fade at all; my pace was consistent. I was racing smart, given that I wasn't fully recovered from Temecula. I figured that the 24-mile course would take 2 hours.

Anyway, the course was absolutely perfect for me, given the way I was feeling. It was mostly fire roads. They weren't too steep. I didn't have to think - just go. Perfect.

I kept slipping into "cruise" mode. I didn't even notice Mario when I passed him. Later he told me that I was "enjoying the views" and "cruising." I really need to learn how to race fast when I'm out in front. I tried "priming" myself with words like "fast," "strong" and "rocket." (Research has shown that thinking about such words can make people behave in accordance with the words.) Anyway, this seemed to help a little. But honestly, I didn't want to go too hard and drive myself into a training hole. And also, I just looooove Big Bear! The views are spectacular.

The last few miles involved some technical descending on single-track, but I had it in the bag, because I used to shuttle Big Bear quite a lot and had done that trail many, many times. I was railing it. Unfortunately, by that point the beginner racers were completing their shorter lap, and a beginner man out in front of me wouldn't let me by. In fact, he flat out ignored all my protests. I probably lost a full minute right there. I was livid. When I finally executed a dangerous pass in a particularly technical, rocky section, I yelled, "What's your problem man?!" No response, of course. I wish I had taken a moment to note his number so as to report him to Tom. I always, always get over for other racers. There's just no excuse for that sort of thing.

Anyway, everything was really well marked, and the volunteers were all cheery and nice. They weren't even perturbed when I rode the course again after my race while the race was still going on (Leadville miles!).

 When I crossed the finish line with a time of 1:46 I was all smiles. I had predicted two hours, so it was a very pleasant surprise. I hadn't even gone anaerobic or anything. Sweet - I'll take it! Later on I would learn that I had the fastest female course time of the day. When I podiumed, Tom announced that my time was competitive with the amateur men. That - plus the giant Sierra Nevada beer (which I couldn't drink, b/c I had to go ride more) - put a big smile on my face. Of course, I couldn't help but think that I would have been competitive with the Pro men if I had tapered for the race and not done Temecula the weekend prior. But that's neither here nor there. Courses with long fire road climbs and technical descents play to my strengths for sure ...

My first real 1st place Pro podium:

Team Margarita makes it into the top of the Pro results for CA State Champs (not a bad a first year!):
     . Note - the Cat 1 women 15-18 did a shorter course.

The rest of the day was a blur of catching up with friends and riding. Unfortunately, an RV crashed on the 330 on my way back, so I was delayed by 30 minutes. When I got back, Keith took me out for some delicious thai food, and I think I ate enough for a week! I could stand to lose a good 8 lbs before Leadville, so it's time to cut the fat, desserts and alcohol out (well, not completely!). We ended the night with two episodes of Breaking Bad - the perfect end to a good day!

12 Hours of Temecula with Heidi: From Competitor to Teammate to Friend

When Heidi Volpe asked me to race So Cal Endurance's "12 Hours of Temecula" I was ecstatic. Heidi is a strong endurance racer; she beat me in the 2011 Warrior's Society "Counting Coup." Her times in 2010 and 2011 (both course records) inspired me to get back into racing (after a 5 year hiatus) and to try structured training. So, I started the day excited to race with someone for whom I have great respect. Heidi would now be my teammate, not my competition. I was also excited to be racing for something I believe in; namely, a plant-based diet.

Heidi and I decided that I would lead, as I need to work on my starts. Of course, I regretted signing up for lap #1 the moment I lined up. I absolutely abhor race starts - the nerves, the commotion, testosterone-fueled males mowing me over (or so it seems!), etc. I talked with Laura Knight from Team Troupe to cool my nerves.

And then, we were off! We did a short lap around the campgrounds before heading out onto the course. Because I started toward the back (doh!), I had to work my way up. There were still a lot of men in front of me when we hit the dirt. It wasn't until that first, steep, sustained climb that I started to really pass people. My HR soared to 187, which freaked me out, because I knew I had a lot of racing left. But I stuck to my strategy - I knew I had to get past as many people as possible before the technical single-track. (I replicated this strategy each lap, with great success.)

I caught up to my Team Margarita teammate David Graf (whom I drove up with), and we entered the single-track together. David was having trouble on the switchbacks (odd, b/c he's usually faster downhill than I), so he let me pass. We ended up trading places and working together for the rest of the lap, and for the next three laps. Only whereas I was racing duo, David was racing solo!!!!

The course was so smooth and fun. I was very fast on descents and found that I was making up a lot of time on other racers on the descents. This year I have been working so hard to regain my technical skills. I used to race Pro downhill at Southridge a few years ago, and I finally feel like those skills are coming back in a big way. For a while I was afraid that I had "lost it."

Anyway, my first lap time was solid - 42 minutes (8.5 mile course, 1,500 feet), including the extra loop at the start. Heidi took off for lap #2 and also put in a very solid time - 43 minutes or so. The SoCal Endurance team was pitting for us (Thanks Ryan!!!), and so all of our lap times were recorded. (We were also ordered to stretch, eat and spin out our legs!) Between laps I was able to relax and chat (especially with Willie from Team Troupe), EAT, stretch and spin my legs out. It was pretty ideal. Having never raced this format, I was really surprised by the fact that the rests didn't make my legs stiff. Rather, the rests recharged me.

Meanwhile, we were in a solid second place for the entire race. Joel and Mario (also on SoCal Endurance) were in a solid first place for the entire race. This was Joel's first 12-hour duo race as well, and we both joked that we "only have one pace."

Screw pacing.

I don't really do pacing that much anymore. I find that my body just knows what pace to go at. I don't think about it. This seemed to work for me. Also, I wanted to win the fastest female lap time of the day ($50 prize) and the Strava speed trap contest on "Tunnel of Love" (free Crank Brother's race kit). So, there was no letting off the gas for me. To my excitement, I won both prizes. (I can't wait to have a race kit with bib shorts - no more elastic cutting into my waist.)

My second lap was 41 minutes, and I seemed to lose a minute with each lap. Lap 5 was nearly 45 minutes. On lap 5 the 6 hour racers were done, and almost nobody was on the course. I didn't feel motivated, with nobody to race against. (I really need to get over this, because I don't race well when I'm out in front by myself.)

By this time Heidi was settling into 50 minute laps, a pace she kept up for the remainder of the race - pretty impressive when you consider she hasn't been training for endurance at all, whereas I have been focusing mainly on endurance.

Fortunately, laps and 6 and 7 were very different. I started to really gain energy in a big way. I felt like I had limitless supplies. I found myself picking people to race against, which really helped with my motivation issues. "So what if that guy's not my competition; I'll race him anyway."

At 7:38 I went out for our last lap (#15) - my 8th lap of the day. I began to flag a little - a combination of tired legs and the fact that the sun was setting. Also, I couldn't ride as fast in the dark. But to my surprise, I rode the first half of the course just as fast as my fast laps, so I must have lost time on the technical descents in the dark. Anyway, my last lap was 45 minutes - not too shabby! So, there was only a 4 minute differential between my fastest and slowest lap times.

Heidi and I just missed being able to do a 16th lap, but we were way ahead of 3rd place (and all of the male duo teams - save for Mario and Joel).

We rewarded ourselves with tons of vegan food afterward, and I had a nice, long hot shower. After the awards ceremony, David (who got 3rd in Pro men) and I headed home via the Ortega highway. I was tired but satisfied - fun day!

Plant-Based Fuel for 12 Hours of Temecula

This isn't a race report but rather a "food report." Heidi Volpe and I raced 12 Hours of Temecula as a duo team this past weekend. Our team name? "Plant Power." That's right, our pre-, during and post- race food consisted of vegan foods. (Actually, since April, I've been eating a plant-based diet, save for the rare frozen yogurt or cappuccino splurge. I was vegetarian before that.)

"Plant Power" took 2nd place (15 laps in 11 hours, 22 minutes), against the men. That's the power of plants (and two very determined women) for you! :-)

Anyway, here are my foods, snacks, race fuel and recovery fuel, in no particular order. Basically, these are the foods I ate in the days surrounding the race. Several come from athlete Brendan Brazier's book, which I highly recommend. (I will add Heidi's foods soon, which include a spectacular ginger-quinoa-edamame salad and vegan pizza.)

Tempeh Taco's (QUICK pre-race carb/protein loading favorite - Sarah's recipe)

TJ's Brown Rice Tortillas

Chopped tomatoes

Chopped onions

Chopped romaine lettuce

TJ's Salsa Verde

Coconut Oil

TJ's Taco Seasoning Mix

TJ's microwavable brown rice pouches

TJ's Black Beans
Avocado 

. Combine 1-2 tbsp coconut oil in pan w/ a small amount a water and taco seasoning mix. Saute tempeh until brown on each side.

. Microwave brown rice tortilla for 1 minute or until hard.

. Microwave rice, while heating black beans on the stove top.

. Combine all ingredients, including chopped veggies, into a taco shell.

Spaghetti Squash with Three-Step Marinara (pre-race and post race carbs! Substitute pre-made sauce, if running low on time - Thrive recipe)

1 medium spaghetti squash

1 cup chopped onion

3 medium garlic gloves, minced

2 tbsp coconut oil

3 cups deseeded and chopped tomatoes (about 5 medium)

1/8 tsp green stevia or ½ tsp agave nectar

½ tsp mesquite powder (optional)

3 tbsp chopped fresh oregano

2 tbsp parsley

¼ tsp sea salt

½ tsp black pepper

. Cut the squash in half, lengthwise. Place cut side down in baking, and add ½ inch water to the pan. Bake at 350F for 40 minutes.

. While the squash is cooking, make the sauce. In a large saucepan, saute onions and the garlic for about 5 minutes, or until the onions begin to become translucent.

. Stir in all the other ingredients and bring to a boil. Reduce heat to low, and simmer for 20 minutes.

. Place the sauce in a blender and puree until fairly smooth. Return the sauce to the pan, and keep at low simmer until ready to be served.

. When the squash has finished baking, remove from the oven and allow to cool for a couple minutes. Flip the squash over, and scrape the flesh with a fork to extract the spaghetti-like strands from the shell.

Toasted Chia Ginger Pear Cereal (eaten w/ oatmeal & coconut milk the morning of the race, Thrive recipe)

½ diced pear

1 cup gluten-free oats

½ cup diced almonds

½ cup chia seeds

½ cup hemp protein

½ cup sesame seeds

½ cup sunflower seeds

¼ tsp sea salt

¼ cup hemp oil

¼ cup molasses

2 tbsp apple juice

1 tbsp grated ginger root

coconut oil

. Preheat oven to 250F

. Mix all ingredients together

. Spread on a bake tray lightly oiled with coconut oil. Bake for 1 hour. Let cool, then break into pieces.

. Keep refrigerated for up to 2 weeks.

. Eat with Hemp Milk (available at Mother's Market) or Coconut Milk

Coconut-Quinoa sweet salad (easy! Sarah's recipe)

Cooked quinoa

Red pepper and carrots sauteed in coconut oil

Coconut butter to taste

. Mix all ingredients together.

Tropical Salad w/ cashew coconut dressing (day-after-the-race salad, Sarah's recipe)

Coconut oil

Raw diced cashews (must be raw – raw cashews are sweet!)

Grated carrots and beats

Romaine lettuce

Slice mango

Sliced red pepper

Shredded coconut

. Combine all ingredients.

Chia Bean Patties (post-race, high-protein recovery food; wrap in foil and bring to races to be eaten w/ Brown Rice Tortillas, avocado & roasted red pepper - Thrive recipe)

Makes 8 burger patties:

2 cups cooked black beans (unsalted)

1.5 cups booked brown rice

1/2 cup chia seeds

1/4 cup nutritional yeast (super high in B vitamins but tastes like Parmesan cheese) 

1.5 tsp oregano

1 tsp agave nectar

1 stalk celery, minced

1 carrot, minced

1/2 cup minced yellow onion

2 tbsp brown rice miso

1/4 cup quinoa flakes

coconut oil

With a potato masher or the back of a fork, mash the black beans in a large bowl unto a chunky puree. Mix in remaining ingredients, one at a time. (Alternative, pulse ingredients together in a food processor, allowing some chunks to remain.) Form into 8-10 patties and refrigerate for one hour.)

Heat a spoonful of coconut oil in a large non-stick frying pan over medium-low heat. Add a few of the patties and cook for several minutes on each side until both sides are brown. (The finished patties will be crispy on the outside and soft on the inside.)

Direct Fuel Bites (eaten while racing or while training at high intensity, best when cold - Thrive recipe)

5 dates

2 tbsp coconut oil

2 tsp lemon zest

1 tsp lemon juice

dash sea salt

2 tsp ground yerba mate

Process all ingredients in food processor until smooth. Form mixture into a 1/4-inch-thick rectangle. Cut into bite-size pieces. Individually wrap in Cellophane and store in refrigerator or freezer.

Brown rice cakes w/ TJ's roasted almond-flaxseed butter, agave nectar and sliced banana (I ate one of these between nearly every lap)

TJ's Soft-Baked Snickerdoodles (I snacked on these during the race as well – free of the 8 common allergens and sweetened with date paste!)

Coconut Ice Cream w/ Sacha Inchi seeds & pecans (post-race reward; the seeds are extremely high in Omega-3 and protein)

"Cheesy Peas" - aka Yellow Peas & Nutritional Yeast (a good, extremely high protein and high B-Vitamin pre or post-race snack)

 B vitamin power house:

Well, that's all for now folks! Race report to come. It was a great day of racing, and I'm even more convinced that the Thrive vegan diet for athletes is brilliant.