18 12, 2015

December WCA Nutrition Blog; Rosemary Benefits

By |December 18th, 2015|News, Nutrition|Comments Off on December WCA Nutrition Blog; Rosemary Benefits|

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 [...]

17 12, 2015

The power of an invitation – Christina Gokey-Smith

By |December 17th, 2015|Featured Rider, News|Comments Off on The power of an invitation – Christina Gokey-Smith|

By: David Mable
Women’s Cycling Network

Christina Gokey-Smith of Denton, Tex., grew up sitting in the saddle of a horse, so an invitation to go for a mountain bike ride with a friend seemed only natural. Riding a Huffy and wearing an equestrian helmet, she and her friend hit the local trails, her horseback riding skills kicking in when needed. “I thought I’d better get a helmet after our ride,” she said of that first ride. “I came upon a dip in the trail. My girlfriend stopped, but my “I can do anything” attitude kicked in. I hit that dip, went over the handle bars, skinned up my palms and walked the rest of the way out.” A short time later, Gokey-Smith had a new Specialized Stumpjumper and a proper helmet, as well as a NORBA license. She started racing mountain bikes locally, but as her experience grew, she began to see some success, and also met her husband, who currently races both mountain and cross bikes. “I think it’s important to have the support of your spouse,” said Gokey-Smith. “This is a sport that takes up a bunch of time and isn’t cheap. It would be really difficult to do if you didn’t have the support of your spouse and family.” With her husbands support, she discovered a love for the road, especially criterium racing, and now rides professionally, in 2015 for the Pepper Palace/pb The Happy Tooth cycling team.

“I love criterium racing,” said Gokey-Smith. “I just love it. I love going fast. I love the competitive side. I got my first road bike in 2006 and in 2009, I decided road [...]

10 12, 2015

A Used Bike Changes Katie Hall’s Life

By |December 10th, 2015|Featured Rider, News|Comments Off on A Used Bike Changes Katie Hall’s Life|

You never know. You just never know where a 20-year-old used bike could lead you.

While living, working and going to graduate school in northern California, Katie Hall was looking to rid herself of a crowded commute and $4-per-gallon gas. A scan of Craigslist turned up a 1990 Cannondale road bike.

Eight years later, she’s still got that Cannondale, but it’s reserved for her days off because while at work, she’s riding a 2016 Wilier with her professional cycling team — UnitedHealthcare (UHC).

“I lived and worked a quarter mile off the Burke-Gilman Trail in Seattle. There was 25-miles of fantastic trail between my home and work,” said Hall. “I started commuting and I absolutely loved being outside and not being stressed about being stuck in traffic.”

While at the University of Northern California, she became involved with the cycling team and began racing. She did quite well and quickly moved up through the categories, now traveling around the world with the UHC squad.

Starting with a collegiate team was key to Halls early success.

“I think the collegiate system is an absolutely awesome way to get into racing bikes,” said Hall. “There’s a ton of structure, you already have a team, and all the teams are super supportive of people just getting started.

“I think women have a lot of different experiences as they’re getting into cycling,” she continued. “It can be pretty intimidating. It’s definitely a male-dominated sport. I got into it through collegiate racing, and that’s so great for women to start cycling. There are both men and women, and the whole team benefits from everyone riding together. The team really supports the women as much as the men because all the scores [...]

28 11, 2015

KOM Financial Blog – Are you Saving from your Harvest?

By |November 28th, 2015|News|Comments Off on KOM Financial Blog – Are you Saving from your Harvest?|

By: Jack Strada – KOM Financial Planning

The story of the first Thanksgiving is one of giving thanks for a bountiful harvest. The early settlers from England were grateful because they had saved enough food to ensure they would survive the winter. Nowadays, we don’t have to worry about where our food will come from over the winter. Nonetheless, we should be setting enough savings aside to ensure we will live comfortably in the ‘winter’ years of our lives.

Assuming you are saving diligently, the next question is – where should I put my money? I recommend that everyone should have some of their investments in the stock market as this is almost guaranteed to grow faster than inflation over the long-term. If you are putting money into the stock market, the next question becomes – which market? There are a multitude of choices, and in this blog I will touch on some ‘facts and fictions’ of value investing.

Value investing has been around a long time. Warren Buffett, inspired by the late Benjamin Graham, has been a lifetime proponent of value investing. From a recent paper from AQR Capital: Fact, Fiction, and Value Investing, I provide the following summary:

Fiction: Value investing is only effective in actively managed portfolios – the Buffett approach.
Fact: The existence of the value premium is a well established fact as evidenced in 87 years of US equity data, and data from some 40 other countries. Applying a value strategy to a diversified portfolio may be done with readily available mutual funds.

Fiction: Value investing works best as a standalone strategy.
Fact: Value investing works best when combined with other strategies, in particular, momentum investing.

Fiction: Value investing works equally well for all classes [...]

15 11, 2015

Join The Ride California – Friends of the WCA

By |November 15th, 2015|News|Comments Off on Join The Ride California – Friends of the WCA|


12 11, 2015

KOM Financial Blog – Are You Type E?

By |November 12th, 2015|Financial Planning, News|Comments Off on KOM Financial Blog – Are You Type E?|

By: Jack Strada – KOM Financial Planning

I was recently in the US enjoying the UCI Road World Championships (more on that in a future blog) and took notice of a new ad campaign by E*Trade. Let me first say that E*Trade has been a fantastic development for individuals that want to grow their net worth. I am old enough to remember the days before online brokers and trading costs were much higher than they are today. So low-cost platforms have enabled more and more people to become investors, and that is a good thing. The flip side of this ease and low cost is that people may tend to become too active and trade too much.

This advertisement implies individuals can spot opportunities and profit from this. First, let’s look at a few facts: In 2014, the average business day saw 60 Million equity trades take place with a total of $302 Billion of value changing hands. The majority of these trades were executed by experts with deep knowledge of the business’s they are buying and selling. In my view, it is unlikely an individual walking down the street will spot an opportunity that has not already been identified, and profited from, by a professional analyst. In addition, the more an individual trades, the higher their trading costs will be. Every time you add costs to your portfolio, the better your portfolio must perform to overcome these costs. So please think twice before acting on impulses, and do seek advice on your investments.

For the individual, I recommend to focus on what you can control: staying disciplined, diversifying, keeping your costs under control, and letting markets work for you.

For a free risk Risk Tolerance [...]

12 11, 2015

November WCA Nutrition Blog

By |November 12th, 2015|News, Nutrition|Comments Off on November WCA Nutrition Blog|

The Incredible, Edible Egg!

People have many beliefs about eggs. Some think they are bad for you and will raise your blood cholesterol levels, whilst others think they are a meatless superfood. Here’s the facts about eggs, and how they can be a part of a healthy athlete’s diet…

Eggs are protein packed- an average sized egg contains ~7 grams protein per egg. This little package comes as a complete protein source, which means they contain all the essential amino acids your body needs to use for muscle and tissue recovery, adaptation, and growth. This makes eggs a fantastic choice for a vegetarian diet where most plant-based proteins are incomplete.

Eggs contain ~5-7 grams of fat per 80-90 Calories, which mainly comes as unsaturated fatty acids. This small amount of fat is ideal for absorbing the fat-soluble vitamins eggs contain in their yolks. The egg yolk contains vitamin D (a fat-soluble vitamin), which is essential for absorbing calcium which is primarily used for building and maintaining healthy bones. Vitamin D also blocks the release of parathyroid hormone which acts to resorb bone tissue, making them brittle and weak. Research indicates this essential vitamin also plays a role with muscle function and the immune system. The egg yolk also contains vitamin B12, which is needed for keeping a healthy metabolic and nervous system. Vitamin B12 is an essential vitamin needed to live, but is limited in a plant-based vegetarian and vegan diet. Eggs are a great solution obtain vitamin B12 rather than relying on supplements. Eggs do contain a small amount of cholesterol, which can contribute to high cholesterol levels when eaten with other foods that are [...]

18 09, 2015

Hydration Up High – Altitude Training/Racing Nutrition

By |September 18th, 2015|News, Nutrition|Comments Off on Hydration Up High – Altitude Training/Racing Nutrition|

Many of you have already experienced training and racing at moderate to high altitudes (less than 5000m). Why might you do this? To achieve potential performance benefits… I’ll start with a reminder about how “training high and racing low” works.

The higher in elevation you go, the lower level of oxygen is in the air that you breathe. When you spend time at moderately high altitudes, physiological acclimatization to the area occurs with an increase in red blood cell production, blood flow, and oxygen binding capacity*. With more blood and oxygen delivered to your muscles and throughout the body, there’s a greater circulation of nutrients and oxygen, which may result in better performance.
This adaptation can be hard on the body when rushed and/or done improperly. Some adverse effects can include a weakened immune system, reduced training intensity, dehydration, loss of appetite, and reduced muscle adaptation. Don’t let this happen to you! This is completely avoidable with a few key nutritional strategies…. This month, I will focus on hydration at altitude since it’s easy to forget about when in a new environment.

How can my hydration assist with the body’s adaptation to promote the best results? I’m so glad you asked….
At higher altitudes, your respiration and ventilation increase, which leads to a greater loss of water from your body into the air. This happens both rest and during submaximal exercise. It is not uncommon to see a loss of ~200 – 1500mL/day of water! That’s about 1 – 6 fluid cups, or up to 1.5 large Nalgene bottles! Therefore, it’s essential to hydrate properly before, during, and after your training/racing- especially [...]

15 09, 2015

K3 Offers Discount on Custom WCA Number Plate Holders to WCA Members

By |September 15th, 2015|News|Comments Off on K3 Offers Discount on Custom WCA Number Plate Holders to WCA Members|

WCA Members Get 25% Off 2015 K3 Number Plate Holders

Sport your support for the WCA! K3 and the WCA have teamed up to extend a discount to WCA Members on Custom WCA Geo and La Cal K3 Number Plate Holders. Get 25% off WCA Custom 2015 K3 number plate holders. Order as many as you need for you or your team.

WCA Members to access your discount code, log onto your WCA account and visit the WCA Member Benefits page.

NOT a WCA Member? Click HERE to Join and take advantage of this great offer while supporting women’s cycling!

*Discount does not apply to sale or close-out items. Discount code is not transferable to non WCA members.

12 09, 2015

KOM Financial Planning

By |September 12th, 2015|Financial Planning, News|Comments Off on KOM Financial Planning|

The WCA is pleased to welcome new partner, Jack Standa and KOM Financial Planning!

“Ride as much or as little, or as long or as short as you feel. But ride.” ~ Eddy Merckx

I founded KOM Financial Planning because I believe everyone has the ability to take control of their financial future, and I use the Eddy Merckx quote as an analogy. It doesn’t matter how much or how little you have to start with, the most important thing is to start saving now. My role as a Financial Advisor is to coach and teach my clients how to create a financial plan that meets their goals and matches their risk appetite.
Unlike traditional investment firms that are product focused, KOM Financial Planning is a client focused, fee only advisory that believes peak performance is best achieved with the help of a coach. In much the same way world class athletes continue to use coaches to improve performance, KOM provides financial coaching to help individuals achieve their savings and retirement goals.

At KOM Financial Planning, we believe the attributes that make great climbers also make great investors. That is, the ability to think long term, having a strategic plan that suits your abilities, and not panicking if you struggle in certain segments. I also believe that having a good coach, especially in difficult times, is critical to long term success.

My love affair with the bike came at an early age. I am a natural introvert, so my normal routine in elementary school was to come home and read JRR Tolkien, Isaac Asimov, Ray Bradbury, and Arthur C Clarke novels. After an hour or so I would go out and hop on my [...]

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