What a start to the year…

I’ve been a little quiet around here since December when I completed my Countdown to Christmas. There’s really been no particular reason other than being super focused on training and prepping for the race season. Change is in the air and I’ve been a busy little bee. I have been more than thrilled to be riding not one, but two of the most amazing bikes in the industry this year!

My new road bike is the Giant Propel Advanced SL 1, and this thing is sick!!! I train on my road bike a lot and every now and then I’ll jump into the occasional crit, but I think this year it might be a lot more than occasional! I would have a guilty conscience if I didn’t race her, so I definitely need to add a few crits to my calendar!

For cross-country, I’m riding Giant’s Lust Advanced 0, and WOW!!! Back in October last year I had the opportunity to demo this bike at OCNP. I was seriously blown away by the performance! A few years back I was riding and racing a full suspension 26er that I really loved. Carlos had already been on a 29er for a year at that point and he wanted me to give it a shot too. Between seasons I was getting my rear shock serviced and so I decided to try out the big wheels. I really liked it because the larger wheel made up for my beginner skill level and I could monster truck my way through things. As I’ve improved as a rider and racer, AND was looking into a new bike, because who doesn’t want a new bike?!? I stumbled into this Giant demo. I wasn’t sure what to expect of the mid size, 27.5 inch wheel, and I was very pleasantly surprised! It was like I had all the sweet features of my 26 going through the trees and the quick acceleration I remembered, yet I had better control and I was able to really pop my wheel over obstacles like rocks and roots. I am excited that this is my very first women’s specific mountain bike. I knew the size would be a perfect fit for me, since I have very long legs and a short torso. It comes equipped with my favorite SRAM 1×11 drivetrain which I switched out the chainring from a 30t to a 32t, and I might play around with a 34t here and there. A super cool feature on this bike that would be awesome for Enduro racing, or off-season riding is the dropper seat post. To save some weight I switched it out for my Thompson Masterpiece, but I can’t wait to play with it on a trip to the mountains later in the year! The tight wheel base along with my Schwalbe Racing Ralph Evo’s hook up like a dream through the trees and even in the loose gravelly terrain of Austin’s hill country.

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As February rolled around, and I had only had a handful of rides on my new beauty, I found myself at Rocky Hill Ranch in Smithville for the opening race weekend of the TMBRA State Championship Series. We’ve had an unusually wet winter here in Texas, so there really wasn’t much mountain biking going on. I battled with sickness for the months of October and November, then after a trip back home to El Paso during the Christmas holidays, I returned with the flu. Any cyclist who’s had the flu knows that the recovery period after is anything but an ideal time to prepare for racing. In the last year we have been fortunate enough to work with two coaches. They were both great learning experiences and it helped us a little more in figuring out what we like, and what we don’t like. In addition to our extensive fitness background, last year Carlos decided to get certified himself through USA Cycling as a coach. Who better than the person right next to me who knows me better than I know myself sometimes, knows what I can and can’t do, how much I can handle, how much stress I may be dealing with, or even how well I slept that night, to be my coach?!? He stepped up to the plate even more so than in previous years, laid out my training plan, and started analyzing my data. Coming back from illness he brought me back up to speed way better than I would have ever done myself, or even previous coaches at that. So with a shorter block of high intensity workouts than originally planned, a bike that I knew was awesome yet I still didn’t have many hours on, and it being the first race of the year, I had no idea what was going to unravel out of it all.

I lined up with TEN girls at the start, (that’s big for a Texas Pro field) and I was all in! That course is super fun and a great test of fitness in my opinion. It’s literally on the gas the entire time. We got to race four laps of the shorter UCI style course which was about 4.4 miles and 550 ft of climbing per lap. Coming off the start line I was fourth, passed a rider on the first climb which left Christina leading and Jessica close behind. There were a few new features to the start loop this year with a series of BMX style jumps that I had to really focus on so I wouldn’t catch too much air. And then there was a little extra punchy climb leading into a descent to finish it off. Going into that climb I was able crank it up a bit and I was now in second. Christina had already formed a small gap on me and I could see her up ahead or even through the trees in different sections of the trail.

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The gap stayed between first place and myself, and I was able to hold my position in second. I had a solid race, rode really well, my bike was absolutely perfect, and my fitness was better than I thought it was going to be! So it was a great surprise and also a really great way to start the season!

After Rocky Hill, my focus continued onto the next race, The Mellow Johnny’s Classic, which was an ‘A’ race on my calendar. The trail is on private land and so it’s not commonly open to the public. Fortunately there were a couple of pre-ride dates a few weeks out from the race, so we were able to get a fair amount of time out there. By race day, I had the trail completely dialed in. I knew every turn, every obstacle, every line I was going to take. I was well rested, my nutrition was on point, I was focused and mentally ready, but I can’t quite say I was mentally ready for the way it all actually played out…

There are lots of awesome changes going on in the world of mountain biking right now. Scott Tedro of Sho-Air has put all his focus into growing the sport of mountain biking and has brought so much momentum into the racing world, with equal payouts for the men and women, huge dollar amounts added to the pot, and creating a US Cup series of four top-notch races for North American riders to collect UCI Points. I was also SO EXCITED that for the very first time my family back at home was going to finally get to see me race via live stream on YouTube!

I had a second row call up to the starting line. As usual, the front row was filled with World Champs, National Champs, and Olympic medalists. As humbling as the whole experience can be, I couldn’t ask for a more accomplished group of women to put myself up against and show me where I’m really at. So, the countdown began, the whistle blew, and we were off. There was a slippery ‘S’ turn immediately off of the start. I went through it clean, had moved up a few spots, and was focused straight ahead on the climb that was to come. Then my world got flipped upside down when a rider on my right hand side from Mexico, clipped her bars with mine. It all happened so fast that I don’t even know who did what. All I know is I was focused on what was ahead and there was no saving myself from going down. I had no idea how badly I was injured. Laura, the girl who went down with me was able to continue riding, so I was assuming her and her bike were okay. The first thing that I looked at was my bike, to make sure nothing was broken. The cable for my remote lock out had been ripped off and my bars were twisted way too far to keep riding. I was standing there alone trying for dear life to pull my bars back into place, but they just wouldn’t budge.

It’s amazing how things happen. About 99.9% of my rides and races I carry a multi-tool with me, and that day just happened to fall into that 0.1%. The plan was for me to use Carlos’ tool since it is smaller than mine. On my way to the starting line, I realized I forgot to get it from him. I told myself, “You do not need a tool. If you need a tool your race is over anyway.” Boy was I right on the money with that! Had I actually carried a tool that day, I know myself, and I would have totally straightened my bars, taken the cable off completely, and continued riding. I truly feel like it was a blessing in disguise, because my elbow was shredded up and bleeding really bad. The course is so technical that you must have 100% focus to ride it, and especially to race it.

So I sat at the medical tent with them pouring water over my wounds, knowing they were about to send me off to get stitches, and I couldn’t keep from having flash backs to this exact race two years ago. That was the first year I raced in the Pro field and was on day two of racing. My front wheel went straight into a rock on a descent, and I went flying, only to land on the same elbow.

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I was awestruck and angry all at the same time. I couldn’t even put my emotions into words. I was SO SAD that my family didn’t get to see me. I literally made it sixteen seconds into my race before the crash, SIXTEEN! I was going 19.8 mph when I hit the ground. This wasn’t what I had mentally prepared for, this wasn’t it at all. I think my sadness even overcame any physical pain I was in.

Poor Carlos had no idea how to handle everything either. Whenever he knows that something is hurting me, physically or mentally, he tries to quickly take care of it to make me feel better. He’s the whole reason I used to ride and race with full-blown downhill knee pads! That was the only option he gave me after being so banged up all the time, otherwise he threatened to sell our bikes all together! LOL! Naturally, his first response to me was, “This isn’t worth it! Nothing is worth seeing you hurt like this!” The drive to the Urgent Care place was quiet. I was trying to make sense of it all. The only conclusion I could come to was that God MUST take me for one tough cookie!!! That’s no joke there, because I KNOW He will never give me anything I can’t handle, and this felt like I was right on the edge of what I could handle. I am so thankful that I’m not severely injured. My elbow was so bad that they actually couldn’t stitch it, so they used butterflies instead. I didn’t think I had hit my head, but after seeing the crack in my helmet, I realized apparently I had. My neck is really sore, and I’ve got road rash throughout the entire left side of my body. But ultimately, I am even more thankful for my Faith, my husband, my family, and all of my friends, because those are the things that have helped me be positive. Gods plan is so much greater than mine, that this is nearly a bump in the road, to something even better than I could have ever wanted for myself! In no way would I ever wish this to happen, or be injured, but is this worth it???20140304-161702.jpg

Absolutely!!! This is living! This is the Carlos and Lisa story! This is what we’re all about…Overcoming. Living each day to its fullest. Doing what we love. Sometimes you win. Sometimes you lose.

But today, I choose to live. I choose to be happy!

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Last But Not Least…

Man, we’ve had some killer weather this week! We’re only SIX DAYS until Christmas and it’s almost 70 degrees! What?!? That’s TEXAS for ya! It’s so awesome to live in a place where you can ride your bikes all year long. I’ve never lived up in the north where the temperatures are truly freezing and precipitation makes cycling a challenge, and sometimes impossible, in these winter months. So I sure do know I’m a spoiled Texas girl! For the exception of the big Icemaggedon a few weeks ago, it’s pretty funny when we whine and complain about 40 and 50 degree weather being “cold.” I would say the only thing that we can maybe justify crying about, is how long it takes sometimes for our mountain bike trails to dry out before we can ride them. I’m sure this sounds crazy and weird for those who do not live around here to have someone say they have to WAIT for a trail to dry before riding it, but that’s just the way the cookie crumbles in these parts. Riding in the mud not only damages the trails and our bikes, but because of the claylike soils in many of the trails, it’s not even doable if we wanted to. As one of our friends described it after he got stuck in the pouring rain mid ride, it was like riding through peanut butter…and I promise he wasn’t talking about the creamy kind!

As the weeks have gone by and the trails closed, my mountain bike was beginning to get cold and lonely sitting in the garage. Then it dawned on me, this is the perfect time of year to get an over haul before the up coming season! With everything closed I know I’m not missing out on the opportunity to ride in the dirt, and my bike will be MUCH happier when it’s all said and done. So last week Carlos and I dropped off our bikes at Plano Cycling and Fitness, and this leads me to a little story…

Three years ago Carlos had his eye on a beautiful carbon full-suspension twenty niner. For months and months he would stare at this bike on the computer screen day after day until I couldn’t take his puppy dog eyes anymore! So the day came when I finally said FINE! If you can sell your bike, then we can get you that one. And you better believe, where there is a will there is a way! Now that he had the okay from the wifey, he sold his bike in no time…now to go bicycle shopping! There weren’t many of these bikes stocked in town and one of the only places that had one was Plano Cycling and Fitness. This shop is not around the corner from us, and at the time, even though we were still VERY new to cycling, we knew that having a relationship with the shop you buy your bike at is VERY important. This was going to be a big purchase for us, and we didn’t know what to expect out of this shop having never been there. Before driving out, Carlos had looked up reviews and read nothing but good things. Some might even think we’re crazy when I tell you this, but we even prayed about it on our drive over there. We had agreed to see what kind of vibe we got when we walked in and after talking to a few people, before we made our decision. Well, since day one of stepping foot through the doors at PC&F, we have been blown away. You’re ALWAYS greeted with a welcoming smile, and their customer service has consistently been above and beyond. So much so, that at one point after purchasing Carlos’ new bike, because OF COURSE we did, he found a crack in the frame. When we took it to the shop on that Monday, they immediately took pictures, sent them off, and believe it or not, he had a brand new frame built and ready to race on THURSDAY! They are so much more than just a store that sells bicycles. This is why we support them as they have supported us so much that I don’t think I could ever even repay them for! It’s nice to walk in on any given day, and chit chat with the owner, Rick Gurney. I say this because it is those who have a passion for what they do that I want to surround myself with. Not many owners of any type of store are to be seen on the sales floor, and THAT’S PASSION! His staff is like family to us and there is always a familiar face when you walk in. We laugh and joke that our weekly visit is mandatory so we can pick up our mail.

So if you’re still looking for that perfect gift for your hard to please cycling family and friends, there’s no way to go wrong with a Plano Gift Card! This gives them the luxury of picking something that you probably have no idea they even want, and a guaranteed great overall experience! One last thing!!! Since Christmas is less than a week away, Plano Cycling and Fitness wants to hook you up! We’ve worked together to extend two very generous specials for you. All you have to do is mention “TeamUranga” to receive $50 OFF of a Body Geometry Bike Fit, which retails for $250! If you’ve never been professionally fit with a flexibility assessment, and video footage including a front and side view, as well as before and after, it can be the make it or break it in your riding. A proper bike fit will help you ride faster, longer, and with greater comfort, all while reducing the chance for injury. All of these benefits most definitely outweighs the $200 investment into doing something you absolutely love!

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The second special is what got this whole blog post started in the first place…over-haul!!! Just say, “TeamUranga” and receive a 25% discount off ANY service package! And the best part is these two great offers are valid until the end of FEBRUARY!!! So hopefully you got in a ride today, and if not, you may still have a chance to hit the dirt tomorrow morning before the rain and thunderstorms hit. Drop your bike off at the shop for a little TLC while the trails are sadly closed again and she’ll feel like new on your next ride in hero dirt! Take care of the bike that takes care of you! And by the way, you can give ALL your bicycles some love for Christmas with this awesome discount!

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Well, this is the end of our Countdown to Christmas. I hope if nothing else, we’ve kept you entertained, given you a few shopping ideas, and maybe even a few tips! Enjoy your Elete electrolytes while riding your newly fitted and smooth shifting bike on your SportCrafters rollers, super setting some intervals with power step-ups on your Roman Strength plyo-box, recovering with a little foam rolling, a Podium Cold ice “bath,” and then adjustment and massage with Dr. Amy Lewis…ah, the life of a cyclist! We wish you a very Merry Christmas and a Happy New year!

❤️
The Urangas

Let’s Get Realigned For Christmas!

I just love the off-season! For us that means building our aerobic base and working on our technical skills. You know, jump out of your comfort zone and work on those challenging sections of trail that you tend to skip because you know you can hammer it a lot harder taking the bypass. With no time limits and a flexible race schedule of a few marathons here and there, we’ve designated most weekends this past month to camping, chilling, and some technical riding. Our trail of choice for two of the weekends has been Reveille Peak Ranch. At the beginning of last month when we went out there for the first time, the trail kind of claimed us a little bit. I wrote about the carnage a few posts back and since then we have been eager to hit it again and redeem ourselves. This last weekend was the perfect opportunity to head out with friends, twiddle our thumbs in the rocks, and take in the amazing views!

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Well, perhaps over the weekend we did one too many wheelies and a TON of laps trying to master the pump track, and here Carlos and I were Tuesday morning with sore bodies, and now he’s got a major tweaked back. Too much demand on the body and not enough body maintenance…I think we both need to go back and read my own post on foam rolling and stretching! :-/

This all leads me to super secret training weapon number four of the countdown to Christmas, our very favorite total body fixer upper, Amy Lewis, D.C., and her awesome massage therapist, Danielle! Amy is a sports medicine chiropractor specializing in the treatment and prevention of athletic injures, which by the way, does wonders for performance! Through her own background of competitive sports, along with her experience working with athletes of all levels, Amy is the whole package! She is certified as a Graston provider as well as in Kenisio taping method. Amy and Danielle are really our go to team that keep us rolling, especially when we mistreat our bodies on the trail like this past weekend. I have personally had problems with my lower back ever since I was a little girl. It has been a problem for as long as I can remember. It is crucial for me to stay flexible and keep my core strong. Therefore, foam rolling and stretching is a huge part of my life, but there are still hard to reach places like your mid and upper back, and neck, along with massage therapy techniques that are more effective than simply foam rolling. Working with a knowledgable massage therapist does wonders for sore and overused muscles.

My wish for you is to inspire others to live healthier lives so that those around you can enjoy all that they are able…pain free! So why not give the gift of health to those who we care about the most, and hey, why not give a little gift to ourselves as well?!? In the spirit of Christmas and in hopes to dodge the hustle and bustle of the holidays around us, we would like to make gift giving a little bit easier. I have worked out a killer deal with Amy for a limited time only, to purchase an hour massage gift card for $50 OR to make this deal even sweeter, you can score an hour massage for ONLY $35 with the purchase of three or more!!! I’ve already got my gift cards purchased and I know my friends won’t be anything less than joyful this Christmas Season!

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Electrolytes? Why, Yes Please!

It’s cold outside and winter base training has begun. Some are still amidst their CX season, and those of us without cross bikes who seem to be less on the wild side and not so eager to ride in the cold mud are probably hitting the trainer, rollers, or even spin class. Regardless of your choice for self-inflicted pain, there is an aspect of your training and riding that is not nearly emphasized enough through this time of year…hydration. Many times we don’t drink as much water because we don’t get the same sensations for thirst as we do during our typical Texas summer. Sometimes we don’t WANT to drink too much because it’s too inconvenient to peel off all those layers when nature calls. One thing we cannot deny is that although we don’t always realize it, our bodies still sweat, even when it’s 30 something degrees out. And really, our bodies are working pretty hard to keep us warm. When it’s cold outside the air tends to be much drier, which can also lead to dehydration.

With under four weeks to go till Christmas I would like to introduce secret training weapon number three…elete electrolyte add-in! But first, let’s talk a little bit about these wonderful and yet very misunderstood things called electrolytes. So what are electrolytes anyway?

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“Electrolytes are certain minerals (i.e., calcium, chloride, magnesium, potassium, sodium ions) essential to human health. As an essential mineral, an electrolyte cannot be substituted by any other nutrient in the diet. That means that your body will only accept that particular mineral or electrolyte.
Without electrolytes, you could not move, think, or live. Within the body, electrolytes are dissolved in body fluids. In terms of hydration, electrolytes are responsible for directing water (and nutrients) to the areas of the body where its needed most and maintaining optimal fluid balance inside the cells. Besides maintaining fluid balance, electrolytes help your muscles to contract and relax and assist in the transmission of nerve impulses from your nervous system to different body parts.”

“Studies show that repletion of one important electrolyte—magnesium—has a significant impact on athletic performance. Moderately trained athletes who took magnesium supplements showed decreased blood pressure, heart rate, and oxygen intake. Triathletes supplementing with extra magnesium demonstrated improved cycling, swimming, and running times.
Population studies consistently show that most adults do not get enough magnesium in their diet.”

Three and a half years ago Carlos and I set out to race the Northshore 100 MTB race put on by The Spinistry. It was a 100 mile race in the middle of August when temperatures were easily in the 100’s. We opted to race this as a co-ed team and honestly and truly, we had no idea what the heck we were getting ourselves into. I’ll spare you the details and the super long story of the race and the fact that EVERYTHING that could have gone wrong did…lots of lessons learned that day! In the months leading up to this race we would train in the middle of the day, and as the parking lot was always empty for the exception of our truck, we seemed to be the only crazies willing to ride in the treacherous heat. Around this time is when we discovered elete. Someone happened to post on our local DORBA forum about this stuff and how awesome it was for cramps. So we did some research and even found that many of our troops who were overseas were using elete, and the cases of muscle cramping and fatigue decreased significantly. We ordered a bottle and since then have been true believers of using a balanced electrolyte formula for endurance training and elete has been our top choice. What separates elete from the common sugar-loaded sports drinks is that it doesn’t contain calories, so you can choose where you want your calories to come from and what works with your body. It also doesn’t contain flavorings, sweeteners, colors or sugar. You can use it in a hydration pack and don’t have to clean it out any differently than if you had just water. It leaves no residue. We add elete to all of our water year round.

“Elete instantly delivers important electrolytes like potassium, magnesium, sodium, and chloride to your body. elete CitriLyte Add-In contains sodium, potassium, magnesium, and chloride, plus zinc and citric acid, which participate in the Krebs energy cycle for energy conversion.”

Most of the typical electrolyte formulas on the market provide only minimal doses of electrolytes and some even leave out some of the most essential minerals like magnesium and chloride which are both crucial for enabling normal muscle relaxation and contraction, amongst many other benefits that they provide. Magnesium intake also decreases inflammation. That is big news right there! Foods high in magnesium include: dark, leafy greens such as chard, beet greens and kale, Brazil nuts, squash, sunflower and pumpkin seeds, kidney, pinto and green beans, avocados, Quinoa, millet, whole grain brown rice, bananas, dark chocolate, peanut butter, sweet corn and dried fruits such as raisins, dates and apricots.

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Rarely do we struggle with cramping anymore, and if we do it is generally our own fault and could have totally been prevented. Sometimes it’s hard to get in the amount of water our bodies really need to perform and be competitive. If you were to take a look at any top athlete in any given sport, I would put money on the fact that they’ve all developed good habits and through the years they have learned to be consistent with these habits. Consistency is the key to any area of life that we want to excel at from your family, your job, your passions, and your health. So consistently drinking water to maintain a healthy electrolyte balance is a habit that we are continuously working to improve on.

If you want to learn more about the single electrolytes in elete, and what science has to say about their role in health you can click here. Elete makes a great gift and even better stocking stuffer for any athlete, friend or family member who is active, or works outside. This is the perfect weekend to swing by Plano Cycling and Fitness to pick some up, as they’re one of the few local places you can find it. While you’re there, take advantage of their Three Day Black Friday sale!

And don’t forget your pocket flask when attending all those wonderful holiday parties…add a couple of drops to your favorite adult beverage! 😉

Secret Weapon Number Two on the Countdown to Christmas!

For nearly seven years Carlos and I have been Master Trainers at 24 Hour Fitness. We both have such a passion for health and fitness that really I can’t see any other way to live our lives. I have learned so much in these years, having trained over seven thousand sessions, from nutrition, to proper goal setting, exercise techniques, periodization in cardiovascular and strength training, and most especially flexibility. All of these things are the keys to life, longevity, AND successful cycling. When I say “successful” cycling I’m not talking JUST competitive cycling. I mean riding your bike for what it is intended for, to have fun! I would say THAT in itself, constitutes success in cycling! Unfortunately, it can quickly turn into no fun when we start getting aches and pains on OR off the bike. Even worse is when our aches and pains get so bad that it keeps us from riding our bikes at all.

So for week five of my Countdown to Christmas, I would like to introduce to you Podium Cold and Podium Cold Foam Rollers. Podium Cold is an extremely practical method to reduce inflammation after a hard ride by icing your legs with these awesome leg sleeves. No more messing with ice bags and wasting a ton of water for an ice bath. Podium Cold was introduced to me earlier this year by a fellow racer, and I must say, I was pretty excited when I got my own pair. When you first put these guys on, it really takes your breath away! REALLY. It’s helpful to have distractions, like watching The Big Bang Theory, or maybe a rerun of one of the XC MTB World Cups on Red Bull TV, then you’ll forget what’s even going on with your lower extremities. 🙂

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Aside from icing your legs to reduce inflammation, I would really say that the Podium Cold foam rollers are the KEY to successful cycling. I am a HUGE believer of self myofascial release, which is just a fancy word for massage. So here’s a little bit of simple science…if one muscle is tight and “shortened,” then the muscles directly across, or opposite, is going to be weak. An easy visual example is your bicep and tricep. You cannot contract both at the same time. Therefore, these muscles are opposites. So if you were to have a shortened bicep muscle due to overuse, or keeping a constant bend in your arms, like on a computer typing, or riding a bicycle for long durations, then over time your tricep will get weaker and your range of motion will become limited because of the lack of flexibility that you have developed. This leaves us prone to injury especially in other areas like the connecting joint, our shoulder. Very commonly people who tear their rotator cuff also have a tear in their bicep muscle where it attaches in the shoulder, and usually it all happens with some sort of everyday movement like reaching to pick something up in the back seat of your car.

All this was to give you an example of what can happen when we start to form muscle imbalances and do not address them. When we sit down, whether it’s in a chair at work, in the car, on the couch, or on the saddle, sitting puts our hip flexors into just that, FLEXION. If we stop to think about how much time in a day these muscles are in a state of flexion, why in the world would they be capable of going into full extension? Unless we were to make a constant effort to inhibit (foam roll or massage) and lengthen (stretch) the tight muscles. Then, to correct the imbalance, we must activate and strengthen the opposing muscles, which in this case would be our glutes, otherwise known as your behind. So long story short, our daily lives, along with being an active cyclist causes tight hip flexors. Tight hip flexors causes our hips to shift anteriorly, so if you think you are standing up straight and your butt is sticking out (this is an anterior tilt), and you have a huge arch in your back, you actually just have REALLY tight hip flexors, and most likely lower back pain to accompany it. This leads to weak glutes, among other things such as your abs and lower pelvic muscles, which we need all of these things to be strong and stable on the bike.

So here’s what you do…order a foam roller NOW for any and all of your cycling buddies and family who doesn’t already have one. Make them read this blog so they understand why they need to use it, and hopefully it will help them to ride pain free and better yet, faster and stronger! Taking care of our bodies is so important so that it will take care of you. We all need to designate time, whether it’s right before/after riding, or on your rest days to pamper our muscles that we tend to abuse day in and day out. If you are a racer, just remember, if you are capable of activating and utilizing more muscles than your opponent, then this will give you an edge and allow you to pedal longer and harder.

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Whether you are a racer, non-racer, or just all around passionate cyclist, be pro-active and take care of your body. Don’t wait till something hurts, or a muscle finally gives out and pops. We’re not all Professionals who get pampered day in and day out with a sports massage. For a discount on any of these products, send me a message on Facebook or to our email at Teamuranga@gmail.com and I’ll give you a coupon code to use at checkout. So this Christmas give the gift of flexibility and longevity with Podium Cold!

Christmas Countdown…What’s Your Secret Training Weapon????

Here we are only six short weeks away from the big “C”…..CHRISTMAS!!! I know I probably say this all too often, but time sure does fly! I think most especially when you’re having fun, doing what you love, and loving what you do.

I don’t know about you guys, but if you’re any sort of athlete at all, I’m sure you’re a pretty driven person as I like to believe I am. So why is it that year after year I get caught on the week of Christmas thinking, “Oh shoot! I need to buy presents!” as if I didn’t know for the entire 364 previous days of the year, since the last Christmas, what date it was going to be on. Doh! It’s like a mean joke I play on myself every year, when I get to run around like a chicken with it’s head chopped off. Maybe it’s just the adrenaline junkie inside of me that likes to race against the clock to see if I can get it all done while the rest of the world runs around with their heads chopped off too! Ha!

Well the reality of it all, is that it REALLY just stresses me the heck out! So I’ve decided that this year I’m not going to continue this vicious cycle, and I’m going to enjoy the holiday that I truly do love. I’ll save the race against the clock for my bike. In an attempt to do this, I’ve decided to have a countdown to Christmas! Each week I will have a new blogpost to share a few of our “most secret” off-season training tools that could very possibly take place as fabulous gifts for your friends and family who also enjoy this wonderful sport of cycling! So follow us week by week to make sure you don’t miss anything!

With six weeks to go, I want to introduce our favorite piece of indoor training equipment…Sport Crafters Rollers. A little over a year ago my brothers best friend gave us his set of Sport Crafters Cadence Rollers because he just didn’t have the time to use them anymore. He knew that Carlos and I would put them to good use and knowing how much they helped him improve his cycling, he knew that we would provide the perfect home for these puppies.

If you’ve never used rollers before, they sure can be tricky! I totally thought to myself, “I’m a mountain biker! How hard could this really be?!?” Well, boy did I have to put my ego to the side and get a good hold of the wall next to me! Carlos held my bars to make sure I wouldn’t fall, and for the first time I was not eager to get rid of those “training wheels!” After a few minutes I finally had the courage to ask him to let go. At first it felt like the bike was going to slide right out under me and my heart rate was going up like I was working on my threshold! I knew this had to be so much more mind over matter so I focused on relaxing my upper body and letting the bike move underneath me…just keep turning the pedals over. A few more minutes into it and I found myself in a rhythm. I loved it! I found that riding our new rollers improved my balance on the bike significantly and was NOT boring at all! Through the winter my indoor workouts flew by so much faster than my plain old trainer workouts.

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During the remainder of the year when we do most of our general riding outside, Carlos and I used our cadence rollers inside mainly to spin our legs out on recovery days and continue balance work. The deal with the cadence rollers is that there isn’t any added resistance. So if your goal is to get your watts up pretty high it’s rather hard to do. Unfortunately, sometime last month the band that connects the front and rear drum broke. But, because they have a lifetime warranty, we sent their customer service an email. Their quick response was impressive and what was even more impressive was that they shipped out a new band the very same day…for FREE! In this process their marketing manager, Sarah Houser, informed us of their new OverDrive drum that offers a “real road resistance” feel. With the winter about to begin we knew this OverDrive drum was just what we needed, so we bit the bullet and ordered one.

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This is a game changer folks! There is zero vibration and plenty of room for hitting your top end power. Carlos and I have both done some really great workouts with our new OverDrive drum and it is awesome! It’s fun to not only challenge your body by pushing hard, but also to have to use core strength and balance to stay on these things.

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As for Christmas, I don’t know of any cyclist who wouldn’t be ecstatic to have one of these under the tree with their name on it!!! They’re a little pricey, retailing at $399, but they’re sure to please! So check out your local bike shop to get one ordered, or hit them up online at http://www.sportscrafters.com.

Stay posted next week for more “secret” off-season training tools and start your gift list now!

Ride Better Feel Better Weekend Recap

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Sometimes I forget that not “everybody” is on Facebook. I had posted a few pics on my page from the “Ride Better Feel Better Clinic” I put on two weekends ago and I really want to share them on here. It was such a success and I’m so excited to start planning the next one, so keep your eyes open for the date! I want to give a HUGE THANK YOU to all the ladies that showed up! I managed to drag my service manager, and not to mention client, from 24 Hour Fitness out with me. 🙂 I had such a good time with her! When we got to Plano Cycling in the morning there were already quite a few cars already in the parking lot. As more pulled up one by one I was really surprised by all the mountain bikes I saw on their racks! It was awesome! Lorinda Putter, bike mechanic and bike fitter from the shop, led a great road ride. A few of us opted for the shorter route. It was perfect timing, as we were finishing up our ride we met up with the group that went long. There were women of all levels and diverse cycling backgrounds. For many it was their first ever group ride, for others it was the first time ever riding on the road, and for some it was their very first time riding this year! I’m SO PROUD of EVERYONE who came out!

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Afterwards, we all headed into Bikin’ Mike’s for the clinic. Thank you Plano Cycling and Fitness for providing us with delicious Einstein Bagels, bananas, and bottled water! I just wanted to say that this idea of putting on a clinic has been something that Carlos and I have been brainstorming for quite sometime now. It was one of those ideas that you just write down on paper, kind of like the idea of racing Pro, and then all of a sudden one day you find yourself at the starting line next to Georgia Gould, Emily Batty, and so many other women that you look up to! This clinic was actually one of those ideas and it was really awesome to finally make it happen. I really have a passion to help people, or at least try to, and I was so blessed with every single one of you ladies that showed up. You could just tell that everyone wanted to be there, and everyone wanted to learn! It was really a personal trainer’s dream if you ask me. All I hope for is that everyone walked out with the knowledge to be proactive in their lives to have fun, feel great, and maybe even ride a little better!

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This weekend is the DORBA 17th Annual Women’s Mountain Bike Camp/Clinic at Tyler State Park. I am so excited to volunteer and meet more fellow women who share the same passion of cycling! It’s my first time to attend this event and hopefully not my last! Now lets just see if I can survive without my best friend, my hubby, for a few days. #sadface There are still a few spots left for camp if you haven’t already signed up click here to make your reservation! Can’t wait to see ya’ll in Tyler, my happy place and also one of my favorite trails of all time!

Ride Better, Feel Better Women’s Clinic

Do you have lower back pain, shoulder pain, neck pain? Would you like to ride your bike, run or jog longer or faster? Have you been struggling to lose those last few pounds? I am a Certified Personal Trainer of over six years, Fitness Nutrition Specialist, and aspiring Pro Mountain Biker. Join me for a casual Women’s ONLY NO DROP road ride at Plano Cycling and Fitness on Saturday July 27 at 8:30am. Immediately after we will have a hands on clinic that could very possibly make you ride better and feel better! Don’t have a road bike? Not a problem! Fat tires or skinny tires, they’re all welcome! This is a free event and strictly for the ladies so bring your friends and riding partners whether they are beginner or advanced.

This ride will start at 8:30am SHARP in the parking lot of Plano Cycling and Fitness. For details on this ride please click here.
Immediately following our ride will be a clinic where I will go over nutrition (on the bike and off the bike), flexibility, core and strength training, and bike fit. Some items to bring that will allow you to get the most out of this clinic are a foam roller and a yoga mat (a large towel will also work.) No worries if you don’t have a foam roller as I will have a few extras handy.
IMPORTANT! This ride is NOT rain or shine. Therefore in the event that it does rain the clinic will be held at 1pm. If all goes well and the skies are blue the clinic will start at 11:30 am (after the ride.)
I want to thank Plano Cycling and Fitness for providing us with snacks and drinks and for generously opening up the space for us to make this possible!
If you have any questions or concerns feel free to email me at TeamUranga@gmail.com.