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10august WMBAnewsletter
10august WMBAnewsletter
Group Rides
Thursdays at 6:00pm-please arrive at least 10 min.
early
August 5th: Red Rocks/Sec. 16
- Meet at the first parking lot off of HWY 24 and South
Ridge Road
Group Rides
August 12th: Chutes/Chamberlain Trail
Numbers - Meet at parking lot, take a right on Ridgeway from
Cheyenne Blvd.
Ladies hit the trail August 19th: Palmer Park
This summer WMBA has seen an - Meet at the parking lot near the Stables off Paseo Rd.
astounding number of women joining us August 26th: Ute Valley Park
at group rides. We’ve had over 100 women - Meet in the Northwest parking lot at Eagleview Middle
School on Vindicator Dr.
show up over the course of the summer at
our rides and an average of 27 riders each
week. With the help of the race team, we Events
have 6-9 ride leaders to break this larger August 2nd: Skill Ride with Mary at Palmer Park -
group into smaller groups. The rides last Meet at the parking lot near the Stables off Paseo Rd.
about an hour and a half and we make
numerous stops to practice technical skills. August 16th: Skill Ride with Mary at Palmer Park-
It’s not too late to join us on a ride this Meet at the parking lot near the Stables off Paseo Rd.
August and September!
August 17th: “Introduction to Racing and Training
with Alison Dunlap” 5:30pm
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Upcoming Races
Race Results
W
Kennon = New National Champion (30-39)
aking up in Beaver Creek, ready to race the Xterra Mountain Championship
Kim = Placed 2nd (30-39) loop created with the award- for the 3rd year still left nerves in my stomach and excitement in the air. I
winning Falcon Trail. Proceeds have always found Beaver Creek Xterra to be one of the most challenging
Tracy = Placed 3rd (30-39) Xterra’s, due to the amount of climbing on the bike and run. The venue is a great
L: Steffie Ward and Elizabeth Gilbert R: Hillary Heinton on the podium
from this race will be donated
Mary = Placed 2nd (co-ed team) place for families and anyone who likes to be surrounded by nature’s beauty. The
to benefit men and women luxury resort atmosphere takes away the stress of the race. Considering this is only
Melissa = Place 4th (co-ed team) of our armed services via the the event’s 3rd year running it’s extremely well organized and represented with top
Betty and Steff = Placed 1st (Cat. 1 team) Wounded Warrior Project. off road triathletes.
The 1 mile swim or (.5 mile for Sport racers) kicked off at 9am in Avon’s Nottingham
Hillary = Placed 2nd (SS National Championship) Get involved, get registered, be Lake. The sun was shining high and bright showing it was going to be a hot day.
Check out the article on www.pikespeaksports.us. a competitor, be a volunteer! The rectangular 2 lap course began at 9am as we were staged in waves. The water
temperature was a warm 68 degrees. The gun shot off and my wave began furiously
We’re aiming high with an
Silver Rush anticipated field of 500+ racers,
swimming. I was stuck in the middle of the pack fighting to break away. I had a
disappointing swim but holding on the hopes that I
Melissa McMartin placed 3rd in Women 30-39, she beat her you don’t want to miss this. would work hard to make it up on the bike.
time from three years ago by almost an hour. Kerri Moseman, WMBA takes all the top podium finishes, including the Stars and Stripes jersey Ripping my wet-suit off at T1, I was very excited to get
on the bike and climb for 2,200 feet or 3,600 elevation
one of our club racers, placed 2nd in Women 19-29, despite
gain over 15.5 miles. The off-road uphill climb goes
getting swayed off course for a brief time. along trails of Bachelor Gulch, Arrowhead and Beaver
Creek. It’s a great course with loads of single track and
State of the Games Race not very technical. I did feel the altitude on the climb
as we were all gasping for air. I managed to pass many
The Rocky Mountain State Games race with the Falcon 100 of the waves that exited the swim before me, making
KM at the US Air Force Academy on Falcon Trail on August 1st up for my difficult swim. The best part of the bike is
showed a strong WMBA showing. Below are the results: the last half of the course because it’s a step, speedy
single track through trees down to T2.
Hillary Hienton 1st in SS I entered the run transition noticing I was only a few
Betty Gilbert 1st in Cat 1 seconds behind first place. I made a fast transition into my running shoes and hit
Kerri Moseman and Melissa McMartin at the Silverush 50 race in Leadville, CO the trails for a 5.75 mile run through aspen glades, along Skyway’s single track. I was
Mary Hoyle 2nd in Cat 1 able to pass her within the first few 100 feet. The heat was beating on my back and
Stephanie Ward 3rd in Cat 1 the elevation gain of 1,300 feet began to wear on my tired legs. I stayed focused and
maintained the lead returning to the base of Beaver Creek Village for the post-race
Tracy Hankinson 1st in Cat 2 party and awards. Finishing first place female amateur made all my training well
worth it. Keep this race in mind for next year even if you have never done an Xterra,
Kerri Moseman 2nd in Cat 2
the sport course at Beaver Creek is a great place to start.
Christy Nordgren 3rd in Cat 2
Lindsey Watson 4th in Cat 2
Racers take off at the State of the Games on August 1st L: Christy Nordgren and Kerri Moseman R: Betty, Mary, and Steffie at the State
Games Race on Falcon Trail
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I am making progress: I have stopped hucking my bike
around out of anger, I know how to change a flat, and I
can corner to the right, descending, at least 50% of the Health
New Members
time. I have also learned and grown to appreciate just how
quickly one’s body heals. For me, these are small victories I Whole Grain Pancakes Memberships Roll in
need to keep in the front of my mind. Great pre-ride/race breakfast and snack Thank you to the following ladies who became
I have come to learn that I may as well leave fitness in the WMBA racer, Melissa McMartin makes these members last month:
car at the trailhead if I am not prepared to mentally engage yummy pancakes from the Moosewood Restaurant
cookbook. They are a great pre-race breakfast because Cassandra Brown, Christy Hightower, Rachel Heath,
during a ride, especially a group ride. My mental dialogue-
-essentially how I coach myself before, during, and after they fill you up without making you feel sick or Annie Persinger, Linda Sardi, Cami Stock, Tara
tough sections--is everything (almost everything; you still stuffed. Yogurt instead of butter makes them lower Texer, and Rosemary Willcox
need strong legs and a healthy heart). As I approach a in fat. Have leftovers? Put one in a baggy in the
tricky spot (I got this from Alison Dunlap), I say, “Yep, I camelback or freeze the extras for the next big ride!
can do this” instead of defaulting into low confidence or From the Moosewood Restaurant Cooking for Health
fear. During a technical section I am still telling myself Cookbook Training
what to do--look up, move forward, just keep pedaling, do
not look at that treacherous thing, etc. And after certain 1/4 cup whole flaxseeds 2 teaspoons baking powder Alison Dunlap
victory I try to take a quick snapshot of what I did well
or differently that time. Later on I will need to recall that
1/2 cup rolled oats
1 cup whole wheat flour or
2 large eggs
1 cup buttermilk or plain
Coaching Tips
timeline of growth. I also find it helpful and encouraging whole wheat pastry flour nonfat yogurt Question: If I am having a difficult race when is
to turn around and ride it again. 1/4 teaspoon salt 1/4 cup olive oil it OK to DNF? Is it better to pull out and save my
1/2 teaspoon baking soda 1 cup water energy or is it bad to give up once I have started
Attending group rides is assuredly both fun and
challenging. The fun parts speak for themselves, but a race?
women’s individual challenges are lesser verbalized, 1. In blender or spice grinder, whirl the flaxseeds
especially if you are new to this. If you are competitive and oats until they reach a consistency like cornmeal. The answer to this question is easy. You never want to drop
like I am, it is difficult to position yourself for possible Place in a mixing bowl. Sift in the whole wheat flour, out of a race unless you have one of the following excuses:
1. Your bike is broken and is no longer rideable
frustration week after week. But if you are determined salt, baking soda, and baking powder and mix well.
Crashing is Okay and goal-oriented, it’s easier to answer the elusive question,
2. You are deathly ill, throwing up, or running a fever
3. You’ve crashed and there is blood everywhere or you’ve
By: Christy Nordgren “Why are you doing this to yourself?” Because I do have broken a bone
achievements to celebrate. Because I want to reach my 2. In a separate bowl, beat together the eggs,
A
you can probably share this pain happened.
and frustration. A friend recently friend recently asked me, In a culture of instant minute or two. Turn the pancakes and cook on the
gratification and second side until golden brown, about a minute.
asked me, “Why are you doing “Why are you doing this performance-based Happy trails!
this to yourself?” It’s a question I
had not asked myself before and to yourself?” recognition, mountain
for which I had no easy answer. biking has proven to be Note: If the batter thickens before all of the pancakes Alison Dunlap
nothing shy of a test of are cooked, add a few tablespoons of water to thin it.
Alison Dunlap is a certified Level II USAC Coach and has been working
If you crash a lot, it’s okay. I have been sincere about perseverance and grit for with athletes for five years. She runs a coaching business called Alison Dunlap
mountain biking for about one year, trying to soak up as me, not because I need to prove myself to others, but Coaching, and has mountain bike camps in Moab, UT through the Alison
because I really do believe I can do some of the things Serving and Menu Ideas: Serve the pancakes topped Dunlap Adventure Camps. Alison is also a two-time Olympian, MTB World
much learning and advice as I possibly can. I still crash Champion, and 13-time National Champion. www.alisondunlap.com
that are most difficult for me... one day. If you share this with fresh fruit.
at least once on almost every ride. Sometimes I cry. But
sentiment, don’t give up. See you at Thursday’s group ride.
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Wear a WMBA jersey!
A
Booty Balm, a women’s chamois cream made to work specifically
the stylish purple, When: Saturday, Aug. 21 and Sept. 11th
s we’ve all come to realize riding a bike can with a woman’s sensitive skin. This product includes both anti-
be one of the most enjoyable experiences on fungal and anti-microbial ingredients and benefits the skin below. white and black
jersey from WMBA Time: Projects will start at 8 a.m. on the
so many levels. Unfortunately, when things go bad, Booty Balm contains no water so it stays put during long days in the
South Slope and end around 3:30 p.m.
they can really go bad! Obviously there is always the risk of crashing, saddle and goes on thick. It’s designed to work with your body’s heat racing! Jerseys and
but consider the reality that we rest our tender bits on a hard surface to protect and lubricate your skin. This stuff is BALM... oops I mean shorts for 2010
Register: www.fotp.com. Space is limited to
for hours at a time, sweating and creating a type of friction that the BOMB! are the highest quality custom kits from Louis
50 people per day so don’t delay in registering.
our undercarriage isn’t always used to. In fact there are some really Garneau. Order yours through Colorado Cyclist
undesirable consequences including tenderness, chaffing, and worst Chomper Body has a unique business model which melds their and be sure to use your WMBA member discount
of all the presence of a saddle sore. Simply put, a saddle sore is a skin customer’s interest in activity and making healthy choices for their when you order.
ailment, really an abrasion, resulting from friction between yourself skin care products. Their products include ingredients that promote
and your shorts. Left untreated the abrasion can turn into an abscess health yet leave out those which are potentially harmful such as
and eventually have to be drained by a physician. YUCK! Saddle synthetic chemicals. This is the first product that I’ve used that I am
sores aren’t something you should ever desire since they are painful
and can keep you from enjoyable activities such as riding your bike,
completely happy with. In fact, it smells amazing and I tend to use it
on my fingernails as well.
WMBA Sharesite
and, well... you know. From personal experience I can tell you that Share and download pics
you do not want the presence of one for any reason. It is painful and I highly recommend being proactive or dealing with already present
quite disgusting. chaffed areas by protecting your tender bits in a health conscious Did you know you can upload and
way. Your undercarriage will thank you. download pictures from WMBA
So how can you avoid this plight? There are a couple of preventative events and rides on our sharesite?
measures that you can take. First consider the height, angle, and Product: Booty Balm by Chomper Body Go to http://wmba.shutterfly.
position or your saddle. This can be done on your own or most www.chomperbody.com com/ to see pictures from our
bicycle shops can assist you. In fact, the guys at the Colorado organization.
Cyclist are really helpful in trouble-shooting problem areas. You Ingredients: Shea butter, mango butter, cocoa butter, grapeseed oil,
might also want to consider the deign of your saddle. There are sunflower oil, jojoba oil,
multiple women’s specific saddles that are designed for our physical emu oil, beeswax, corn
needs. Ask your friends or any of the WMBA racers what they starch, calendula, Vitamin
use or recommend. Proper clothing can also make a difference. I E, lavender essential oil
always wear cycling shorts when I ride even if they are under baggy/ and lemon essential oil.
stylish shorts. Cycling shorts have a chamois (a leather or synthetic
patch) in the crotch area designed to reduce chafing. Also, I do not Where to buy:
wear panties with my cycling shorts as this would create friction, Colorado
something that I want to avoid. Also, you want to wash your cycling Cyclist/$17.99
shorts well after every ride either by hand or machine. If I don’t want
to run the washing machine I put a bit of detergent on them and
into the shower they go. Sometimes chaffing and saddle sores occur
regardless of the measure taken above and thus we have a glorious
substance: chamois cream!
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Event Recap