4 06, 2015

Blog – Medalist Athlete Branding Guide

By |June 4th, 2015|Blog, News|Comments Off on Blog – Medalist Athlete Branding Guide|

Inspire your friends, family and community by sharing your story online in a meaningful way.
You probably get asked how things are going with cycling all the time by family, friends and maybe even fans. You can be a professional rider or a weekend warrior, either way, your entourage wants to know how training is going or when is your next big race. Furthermore, fans and followers want to get a glimpse at your athlete lifestyle.

As you grow in your sport, more and more people want to stay informed and keeping everybody in the loop can become a time consuming and complex task. You may even be at a point where you need to give exposure to your personal and team sponsors or attempt to attract new ones.

Here’s how you can craft an online presence that will help you share your story and grow your fan base with little efforts.

Choosing the Right Mediums

First you need to choose which medium works best for you. Some prefer to write blogs, others will opt to share their lifestyle in pictures using Instagram or with tweets.

I personally use Instagram to share my athlete lifestyle and blogs to keep my friends, family and supporters in the loop. Leah Kirchmann for example is also leveraging her Facebook fan page to keep everybody in the loop.

In the end, it really comes down to making storytelling an habit. Pick whichever mediums (blogging, Instagram, Facebook, Twitter, etc.) that feel the most natural for you to share your lifestyle.

Build the Foundation of your Online Presence

Now that you are sharing content across the web and on various social networks, you need a home for it. Given that your pieces of content (tweets and instagrams for example) reside [...]

2 07, 2014

WCA Nutrition Blog

By |July 2nd, 2014|Blog, Nutrition|Comments Off on WCA Nutrition Blog|

Kale- What’s the BIG deal?

Kale has swept the nation as the new “power” food. From Kale bumper stickers, to kale chips, this vegetable is now the icon of the “clean eating” revolution….but is kale all it’s chopped up to be?

The Big Deal about Kale:

Kale comes in different varieties and is related to cabbage, broccoli, and brussel sprouts (the Brassica family). This leafy green is a nutrient dense vegetable, meaning that it contains large amounts of nutrients, phytonutrients, and antioxidants per square inch. Most varieties contain the following in 1 cup chopped, and can be beneficial for your cycling performance, recovery, and health!

One cup of chopped kale contains:
~ 33 Calories (Kcals)
~9% Daily Value (DV) of Calcium
Calcium is the most abundant mineral in our bodies and essential for strong bones (to withstand unfortunate crashes), aids in muscle contraction (which allows us to move- pedal, sprint, climb, and eat), nerve impulse transmission, blood clotting (to limit excessive bleeding when injured), and cellular metabolism (cellular life).
~200% DV of Vitamin A
Vitamin A plays many important roles for women including vision, a healthy immune system, fertility, and bone growth.
~130% DV of Vitamin C
Antioxidant vitamin C protects cells from damage, forms collagen (a fibrous protein that helps hold together the bones and tissues in our body) that is found in skin, bone, tendons, cartilage, and teeth. Vitamin C also helps the cells in our immune system to function properly, and enhances iron absorption from plant foods*
~650% DV of Vitamin K
Among many functions of vitamin K, it is essential for normal blood clotting and bone health which is ideal for healing from [...]

5 06, 2014

WCA Nutrition Blog

By |June 5th, 2014|Blog, News, Nutrition|Comments Off on WCA Nutrition Blog|

A Common Nutrition Question…

It’s a very common question: “What should I eat before I race?”
And without a simple answer…But here is my short-version answer…

The pre-race meal is essential for many reasons and food choices should aim to:
1) To “top off” muscle glycogen stores (muscle energy stores) – especially if they are still depleted (used up) from the previous training/racing session.
2) Restore liver glycogen- especially for morning events that require long and hard efforts after an overnight fast.
3) Restore fluid balance- especially in hot weather and high altitudes
4) To prevent hunger and gastro-intestinal discomfort- especially with highly intense efforts and long races
5) To prevent psychological distraction and discomfort- especially when traveling

The specifics of the pre-race meal are often the hardest to determine and take trial and error to fine tune. Don’t give up if you still haven’t found your perfect match! Being well fed with the right nutrition can prevent bonking (assuming you are eating/drinking during the race) and give you that extra edge to lead the peleton, climb faster, cross the finish line stronger, or all three.

“What foods and meal/snack composition is the best?”
The pre-race meal foods that you choose should be:
1) Composed of Carbohydrates, Protein, and low in Fat
2) Stress-free – easy to make and travel with when needed
3) Easy to digest (low in fiber*)
4) Satisfy your hunger/needs without causing you to feel “FULL”
5) Familiar foods
6) Taste good
And above all, you should have practiced eating these foods during training days to perfect what works best for you.

“What Time should I eat?”
Ideally, the [...]

13 05, 2014

WCA Nutrition Blog

By |May 13th, 2014|Blog, News, Nutrition|Comments Off on WCA Nutrition Blog|

Hello Avid Cyclists! Welcome to your WCA Nutrition Blog…..

My name is Sarah Weber, and I am a Registered Dietitian, specializing in sports nutrition and cycling! What’s a Registered Dietitian you ask? A Registered Dietitian is a specialist in Nutrition, much like an Orthopedist is a medical specialist. My niche is sports (mainly cycling), food allergies, performance nutrition, and nutrition education. I have a B.S. in Exercise Physiology and Biomechanics, another in Nutrition, and I am currently working towards an advanced degree in Sports Nutrition in a program sponsored by the International Olympic Committee. I am a life-long athlete, and I know from experience and education the importance of nutrition with respect to performance and health.

I began as a ballet dancer and retired my pointe shoes after 23 years of feet cramping abuse, only to bind them again into cycling shoes….I love cycling! Ideally long and steep climbs that wander through gorgeous terrain, where my physical and mental limits are pushed, and where life becomes about that moment…. So how does nutrition come into this? Food, macronutrients, water, essential electrolytes, vitamins, and minerals allow us to endure, experience, and enjoy the physical demands of the sport!

Sounds so simple and easy, huh? Unfortunately, it’s not. But I love it and welcome the challenge! I recognize and respect that our bodies are unique puzzles, all with our own specific nutritional needs. What works for one person, might not work for another. It’s just like training for a race: we all respond best to slightly different training volume and intensity in order to reach peak performance. So how is food and our diet any different? And how can we reach our nutritional peak?

Persistence, education, and [...]

13 11, 2013

Featured Rider: Allison Arensman

By |November 13th, 2013|Blog, Cyclocross, Featured Rider|Comments Off on Featured Rider: Allison Arensman|

Each week, the Women’s Cycling Association showcases an inspiring rider from the women’s cycling community. This week we’re excited to introduce Allison Arensman, a cyclocross racer from Rutherford College, NC.
How did you become involved in cycling?

If you had told me three years ago that I would be riding a bike and racing at the pro level, I would have laughed at you and called you crazy…yet here I am, 3 years deep in a sport that God has given me the talent and the passion for. It has not been without struggle or hardship that I now find myself an emerging professional in both road and cyclo-cross, but I have found that because of these difficulties I can appreciate more each moment of the agony, craziness, and exhilaration that enshrouds cycling.

I was a competitive swimmer for four years before getting into cycling. During my short career in swimming I was adamantly against trying cycling…I had done it for a while when I was 13 or 14 and hated it. Something that hurt that bad and resulted in bigger legs should not be given a second chance!

However, when I stopped growing at 5 feet 4 1/2 inches, and my performance at swim-meets plateaued for over a year no matter how hard I worked on my technique or hit the weight-room, I began to wonder if I was in the wrong sport.

My dad and my brother’s triathlon/cycling coach, Sonni Dyer, kept telling me to give cycling a try, and so reluctantly I did a summer time trial series in Charlotte NC. After almost winning the series in the junior women on a bike that was a size too big, I felt God might be moving [...]

1 11, 2013

Across Miles and Generations, Cycling Bonds Tetrick Family

By |November 1st, 2013|Blog|Comments Off on Across Miles and Generations, Cycling Bonds Tetrick Family|

This article originally appeared in Zipp News.
October 29, 2013—Paul Tetrick, 82, loves time trials. Riding his trusty Zipp 404-Zipp disc combo, he’s won a drawer full of USA Cycling master’s national TT titles. “I don’t know for sure,” Tetrick, of Colorado, responded when asked how many. “It’s more than a dozen.”

Yet when he lined up in September for his 20km race at the Paula Higgins Memorial Record Challenge TT, he felt some extra family pressure. Granddaughter Alison Tetrick—a 28-year-old pro with the Zipp-sponsored Team Exergy TWENTY16—was starting her 40km run on the famous out-and-back course in New Mexico about 10 minutes behind Paul.

“I was afraid she might catch me,” Paul quipped. That didn’t happen. In fact, beyond their competitive spirits, Paul and Alison have drawn closer because of their love of cycling.

Paul keeps track of his granddaughter’s races across the globe. He’s not on email much, so he calls Alison to catch up. (She jokes that her grandfather is on Zipp Carbon Clinchers but not email.)

Paul talks proudly of her recent second place at the Chrono des Nations time trial in France and that Alison, a biochemistry major in college, is taking an online course to continue her education. He points out that she’s interested in studying head injuries in female athletes—something Alison has had to overcome in her own cycling career.

As grandfathers often do, Paul offers advice. “She works too hard. She doesn’t get enough rest,” said Paul, adding that athletes need to remember that proper rest is equal in importance to hard work. “She doesn’t get that. She’s very intense.”

Alison said, “He has taught me to never settle for less than the very best I can do, as well as teaching [...]

22 10, 2013

2013 UCI World Road Race Championships

By |October 22nd, 2013|Blog|Comments Off on 2013 UCI World Road Race Championships|

By Jade Wilcoxson
September 28, 2013—Tuscany, Italy—Worlds. It was sensory overload, it was incredibly stressful, and it was awesome—all wrapped up in one glorious package.

There’s definitely added pressure at a World Championship race because, first of all, it’s a one day race. You’re either going good or you’re not, and you’re not getting any do-overs. If you’re feeling terrible, you don’t get to show your team the next day that you do actually have fitness. And it’s streamed online, so the whole world knows how you’re going that day.

The World’s course was perfect for our team. We had two of the best climbers in the world and a pretty strong support team to boot. So, a win or a podium was looking good (insert more stress here).
I knew my job was done when I had absolutely nothing left in the tank.
I was stoked about our race plan because we each had a very specific job and we had to trust that each of us was going to do our job in order to setup up our climbers for the win. It was going to be a true team effort, which is what I love about road racing.

Carmen and I controlled the 30k of flat road leading into Florence, making sure no breaks got up the road. We then kept our climbers safe as we wound through the beautiful and historic parts of Florence. I’ll never forget riding by the Duomo, on the cobbles, with fans 5 deep cheering us on. Then we tried to blow up the field as best we could to the base of the climb. I knew my job was done when I had absolutely nothing left in the [...]

10 10, 2013

Women’s Racing: A Junior Cyclist’s Perspective

By |October 10th, 2013|Blog|Comments Off on Women’s Racing: A Junior Cyclist’s Perspective|

By Ashlyn Woods
October 10, 2013—Winston-Salem, North Carolina—Change. It’s one of the most challenging and frequent obstacles life can throw at us. A few weeks ago, my family and I relocated to Winston-Salem, North Carolina. While it was difficult, as a teenager, to change schools and make new friends, the cycling community here has welcomed me with open arms. The city has attracted women who are at the top of their sport, all of whom make for great role models for me as a junior female cyclist. Here, I’ve already had the opportunity to learn from them and observe for myself their dedication and passion for cycling.

Winston-Salem is primed for growth in cycling; it is easily accessible to beautiful, rural roads with rolling terrain, and benefits from the support of a large cycling community. Last year, the city organized the Winston-Salem Cycling Classic, a criterium that ran through the streets of downtown. The race featured a technical course and excellent turnout of both racers and spectators. In the years to come, the event could easily attract racers from all over the country .

For the past three years, cycling has not only been my sport, but has served as an outlet for me to escape from life’s everyday stresses. Cycling requires dedication and hard work, and in return yields great rewards. I’ve met wonderful people, visited amazing places, and developed into a better person along the way. By participating in a sport as mentally tough as this one, you learn things about yourself that you would have otherwise never known. On the road, it’s just you and the bike; and you are the only one who can push yourself to the limit.

As a junior cyclist, [...]

5 10, 2013

Even a Twelve Year Old Can Recognize Disparity

By |October 5th, 2013|Blog|Comments Off on Even a Twelve Year Old Can Recognize Disparity|

This article by Kayla Beaconsfield originally appeared at Tour de Couch.
So I’m just a twelve year old girl. But my opinion still matters and I deserve to be heard.

I’m a fan of cycling. Simon Gerrans, Cadel Evans, Tour de France and the Giro d’Italia. I’ve heard about all that stuff and I’m a big fan. But today my dad has taught me something very shocking. So apparently women aren’t allowed to race the Tour de France?

Apparently, women aren’t as good and strong as men. But people are forgetting one thing. People are trying to get kids into cycling, right? But they forget: 50% of kids are girls. And if girls can’t see female cyclists on T.V. as much as the men, or hear cool news about them like we do with the men, well, I’m just going to say, “Screw cycling!” “I don’t want to become a cyclist when I’m older if I’m not going to be treated like an equal!” What kind of person wants to be treated like they’re inferior? Like they don’t matter as much as other people?

As a kid, I’ve had a taste of that feeling, and I do not want it when I’m older. Cycling used to be about fun. About being free. Feeling the wind go past you as you know nothing can worry you. You’re free.

Not anymore. How can you feel like you’re free when you’re being mistreated? How can you feel free when you’re not free? No one can be free when they aren’t being given equal rights. I thought our world had moved on from that sexist-against-women era.

But we’re still the same old people. So if women aren’t given equal rights, unemployed men should just go off and get a job. Because [...]

5 10, 2013

How the Women’s Race Calendar Has Changed (Part 2)

By |October 5th, 2013|Blog|Comments Off on How the Women’s Race Calendar Has Changed (Part 2)|

This article by Sarah Connolly originally appeared at Podium Cafe.
I’ve been looking at how the women’s cycling calendar has changed over time, to back up the calls for the UCI to do something to help with real evidence. Earlier in the week I posted some charts and figures, demonstrating how the calendar has changed since 2006 and since 2011, when I last analysed this, but that has raised more questions. So I went back to my spreadsheets, and here are more charts – showing which races have stability, so we can see if we can find why, and showing the 2013 calendar in a visual view, to see overlaps and gaps…. and once again, I was surprised…. See what I mean, and then discuss the implications and solutions in the comments.

Click here to read the rest of the article.

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