Hello cycling members!
To date, there is little research in the nutritional practices of women in cycling, with most of the research being done on male cyclists. Why is this? Instantly, a flood of thoughts come to my mind. But in my best attempt to keep this posting as unbiased as possible, I will refrain from sharing my opinion on unjust treatment of women in sports. Rather, I hope to remedy this situation and contribute to a small but growing number of interesting studies done with looking at different nutritional practices between men and women, blended with current nutrition interest for endurance athletes of all levels.
That said, I dedicate this month’s Nutrition blog to giving you a chance to voice your opinion on your nutritional practices. I want to learn from you, and further the research being done to meet endurance athlete’s needs, and acknowledge the different approaches taken by men and women, and some possible reasons behind it. With these results, I will write an article describing these differences! Additionally, you will receive a specialized e-book on 7 different nutrient-dense grains, endurance specific benefits and use, and a scrumptious recipe to enjoy.
I would really appreciate you taking 10 minutes of your time to contribute. Click HERE to take the WCA Nutrition Survey.
I’ll be back next month with the usual Nutrition interest blog, including great recipes…
Best of Health,
Sarah Weber, RD.
4TH ANNUAL FEMME/VELO | SUNDAY, JULY 3 | 8AM
femme/VELO invites women of all skill levels and abilities to join us for a mass-start, timed ride through the scenic Flathead Valley. We’re offering 3 course options this year: 160.9km (100 miles), 100km (62.1 miles), and 50km (31 miles). While this isn’t a race we encourage you to challenge yourself, push yourself to untested limits and walk away from femme/VELO knowing you’ve done something you’ve never done before. Whether that is racing against the clock, riding to beat a personal best, completing a 50km or 100km or Century distance for the first time, riding to celebrate a personal achievement, riding for the love of the bicycle and the open road, or whatever your reason to ride femme/VELO provides you with an encouraging, friendly environment to help you rise up to the road and conquer it!
#RideIT #RaceIT #BeAPartOfIt #ChallengeYourself
For more information visit us at:
The Women’s Cycling Association hosted their first 2016 JoinTheRide Tour Women’s Cycling Clinic and Ride in Atlanta on Tuesday, April 19th at Atlanta Cycling Vinings! Pros, Robin Farina and Tina Pic of Happy Tooth Dental Pro Cycling Team, led the night’s events with a clinic on climbing and descending, a ride through the beautiful Vinings area, and then a dinner and Q&A at TMac Cumberland.
Check out more photos from the night on the WCA Facebook page!
Hooray, Stock Markets are Crashing!
By: Jack Strada – KOM Financial Planning
The title of this blog is not a headline you will read in any financial publication. Instead, you are more likely to read headlines screaming about how many billions of dollars of value has been erased from the markets. A google search on “Stock market crash” brought up the following gems:
Are Stocks 80% Overvalued? New Evidence Shocks Wall Street
Analyst: Here Comes the Biggest Stock Market Crash in a Generation
Famed Harvard Economist Predicts: “The Greatest Stock Market Collapse since the Great Depression”
This plays upon people’s fears and often leads to knee-jerk reactions from individual investors. In fact, this has been happening as can be seen from the data published in Bloomberg on January 9th:
As I have written before, this is exactly the behavior you want to avoid. Better to think like Warren Buffett, who has been quoted to say:
“Whether we’re talking about socks or stocks, I like buying quality merchandise when it is marked down.” ~ Warren Buffett
So when stock markets drop, you need to look at it as if one of your favorite products is on sale. This is difficult to do, especially when you see the overall value of your investments has dropped dramatically. If you have a diversified portfolio of stocks and bonds; however, you can re-balance your portfolio and take advantage of the stock market ‘sale’. These are themes I repeat often in my blog: 1) don’t let your emotions influence your investment decisions, 2) market crises come and go, but in the long run, equity markets have provided a return greater than inflation, and 3) avoid market timing; rather, maintain a diversified portfolio and [...]
Most of us are looking for a “nutritional edge.” The one food or combination of foods/supplements that will excel our body faster than any other racer in the pack. It is this phenomenon that drives research to investigate foods that may enhance performance. Within the recent decade, the potent antioxidant anthocyanin has been identified in many different red, purple, and blue fruits, vegetables, cereal grains, and flowers. This category of antioxidant has been shown to have significant health and performance benefits.
Towards the end of this past year, the New Zealand black currant berry (CurraNZ) has been identified as a potent source of anthocyanin. Further research needs to be conducted on this intriguing berry before I conclude it reliably beneficial and begin recommending pre-race dosing, but the emerging data is interesting. One of these studies uses black current during repeated running sprints to exhaustion, but can be comparable to sprints and surges experienced regularly in cycling.
Perkins et al. (2015) have tested the New Zealand black currant extract containing 300mg/day CurraNZ with 105mg anthocyanin for 7 days versus a placebo when performing multiple short high-intensity running sprints with the same length recovery in between sessions. The results indicated those taking CurraNZ covered a greater total distance with repeated sprints (10.6% increase distance), had higher lactate at exhaustion, and larger changes in lactate during early stages of recovery after repeated sprints to exhaustion. I don’t doubt that future studies including this berry will quickly emerge.
This berry, like many others, in my mind acts as nature’s platform to deliver anthocyanin. Anthocyanin can be found in many foods though, and deserves to be consumed regularly in an athlete’s [...]
NEW WCA KIT ON SALE NOW – JUST IN TIME FOR THE HOLIDAYS!
We’re teaming up with DNA Cycling for the NEW WCA Kit! Sport Your Support for the WCA and women’s cycling when you purchase the NEW WCA Kit. You also get a FREE custom pair of DeFeet WCA socks with your WCA Kit purchase, while supplies last. Hurry!
By: Jack Strada – KOM Financial Planning
If I offered you a game of chance, where 75% of the time you would win and 25% of the time you would lose, would you play? Most people would. Thought of as another way, if a Las Vegas casino offered people 75% odds of winning, they would go bankrupt in a hurry.
Is investing like gambling? Not if you focus on what you can control and think long-term. Below is a histogram of annual US stock returns from 1926-2014:
Source: Dimensional Funds. CRSP data provided by the Center for Research in Security Prices, University of Chicago. The CRSP 1-10 Index measures the performance of the total US stock market, which it defines as the aggregate capitalization of all securities listed on the NYSE, AMEX, and NASDAQ exchanges. Indices are not available for direct investment; therefore, their performance does not reflect the expenses associated with the management of an actual portfolio. Past performance is not a guarantee of future results.
If you invest in a US stock market index, and hold it for the long-term, you should see similar results. This is why I encourage my clients to hold at least a portion of their savings in a stock market fund. Buy and hold for the long-term, and don’t panic when the market has a bad year, or years. Historically, this has proven the best way to grow your wealth at a rate greater than inflation.
Let the markets work for you: use history to guide your decisions, keep your costs low, diversify broadly, and stay disciplined. If you need help to get started, or need a steady hand to guide you, please contact me.
From Backyards To Kitchen Tables – Rosemary Has Many Delicious Benefits
Rosemary is a common cooking herb, but does it have other beneficial effects besides tasting good?
The rosemary plant is native to the Mediterranean area, but can now be found all over the world- from backyard gardens to indoor planters as a perennial herb. The plant itself has an inedible woody stalk, but the rosemary needles are a consumable treat. There are many different and beautiful varieties, so make sure to buy the “cooking rosemary” to grow indoors or outdoors, but make sure to place it in a sunny place. The plant is extremely resilient, so even I couldn’t kill one with over-watering and long spells of neglect! Don’t want to grow it? No problem! You can easily buy fresh rosemary, dried whole rosemary needles, dried powdered rosemary, and rosemary oils. When buying fresh rosemary, keep it in a Ziploc bag in the refrigerator, and it will stay good for several weeks.
Rosemary has been used for centuries as a medicinal component to treat and improve memory, relieve muscle pain and spasm, prevent indigestion, and support the circulatory and nervous systems. Rosemary branches were placed on the floors of medieval homes to combat diseases during the “black plaque,” and used as an incense due to the wonderful scent it emits.
In more recent scientific research studies, rosemary has been shown to have potent antioxidant properties and may have antimicrobial capabilities. Just a reminder that antioxidants act to neutralize free radicals in our body- this protects the cellular membrane and cellular DNA from being damaged which can cause our cells to die. We [...]