Balance. We all need to find it, especially when riding a bicycle, it's what keeps us moving forward.
I find if I don't add enough stretching or Yoga to my days, my cycling suffers. My hamstrings and hips get tight, causing all kinds of trouble in my lower back. Since I started practicing yoga, my problems generated from tight muscles have almost disappeared.
I tried online classes, but found I never finished them as my other job lists always loomed nearby. I find classes in studios keep my attention. There are two yoga studios where I live. Ahimsa is somewhere I have gone off and on for a few years, their restorative classes are amazing.
Recently I discovered Hot Yoga. I had always been turned off by the hot part, but when I opened my mind and tried it, there is no going back(Thank you Sandra for stopping by the shop!). I love the workout stretch combo that I get from the Hot Yoga Muskoka Studio. Sandra's classes are the perfect balance of stretch/work/check-in.
Where ever you are there are options for Yoga classes, find them! Your cycling will benefit from being stretched out and ready for your next ride.
Waffles and Blueberries, a perfect summer combination! Who says good food has to be bad for you? This recipe is a perfect way to fuel your summer rides! ENJOY!
BlueBerry Oat waffles
2tbs chai seeds
juice from half a lemon
finely grated rind from half a lemon
*blend all ingredients in a high speed blender
add 1 cup blueberries, either fresh or frozen works
*cook on a greased(I use coconut oil) waffle iron.
Top with maple syrup, nuts and or whipped cream.
There seems to be a bit of a chocolate theme in my recipe's. I found this amazing healthy recipe to use my new favourite baking tool, the donut pan. Hope you enjoy this tasty treat as much as my family and I do
Double Chocolate Baked Donut Recipe (Paleo, Low Carb, Gluten Free)
Prep time: 10 minutes
Cook Time: 20 minutes
Serves: 8 donuts
1/4 cup chickpea flour
1/4 cup ground flax seed
1/4 cup cocoa powder
1/4 teaspoon baking soda
1/4 teaspoon sea salt
1/2 cup coconut sugar (or brown sugar)
5 jumbo eggs
1/2 cup coconut oil, melted
Preheat the oven to 350 degrees. Mix the flour, flax, cocoa powder, baking soda, salt and sugar in one bowl until well combined. In another bowl beat the eggs and then mix in the dry ingredients. Add the coconut oil last and mix until smooth. Pour into a donut pan and bake for 20 minutes or until done. Let them cool then top with glaze below if you want to add a little more pizzaz.
For the glaze(optional):
1/4 cup melted chocolate chips
Melt the chocolate chips on Microwave(about 1 minute). Drizzle the glaze over the cooled donuts until the top is coated. Serve and enjoy.
These are the treat of the day for the next week at the bike shop in Huntsvilles coffee bar! Stop by and enjoy with one of our great coffee's.
I am not a huge Valentines day celebrator, but I do love chocolate! I just made these little treats for the first time. These are great for those who may suffer from food allergies or intolerances but still need a sweat tooth fix every now an then. They don't have any refined sugar or flour, but don’t kid yourself, they still have calories and they are worth every one!
Hope you enjoy these as much as I did! They make a great healthy Valentines treat or any other day works too!
I have ridden with a few different types of cycling shorts over the years. Shorts are definitely worth paying the extra dollar for. They are what separates the bike from your bum, a very important component to comfortable cycling. I understand not everyone rides as long as others and the $100 short (such as the Sugoi evolution) is a fine short for such a cyclist. If you spend more than an hour riding your bicycle at a time, your money is well spent on a pair of shorts that is over $100.
A bib offers a step up in comfort. I have ridden with a bib before and have loved it. The only down fall was that as a woman, if you needed to go to the washroom mid ride, there was a bit of maneuvering. So I went back to the short, missing the feel and fit of the bib.
Then Sugoi came up with the "Free to Pee" technology. I usually get a new pair of shorts every year and decided to try the women's RS Pro bib. True love at first wear! The chamois offers great comfort and I like the grip band on the outside of the leg only. I forgot how comfortable the bib short is! No more digging into the waste. My first ride wasn't a long one but I did test out the "free to Pee" technology and it does live up to the promise of being able to answer mother natures call without too much fuss. I am not usually a pink kind of girl but ended up wanting a little colour splash and went for the blue and pink hits on the legs.
Try the Bib Short, with Sugoi's 60 day ride guarantee there isn't much risk involved. We carry both women's and men's. You will love them!
It is winter and I know a few of you like to travel with your bike so I thought I would highlight a few things I've learnt from traveling with my bike. First and foremost, make sure your bike is tuned up and ready to go. There’s nothing worse than getting to your destination and finding out that your bike isn’t performing well.
Your bike must be packed up for an airline to accept your bike as luggage. There are a few different options when packing your bike for a flight. The cheapest would be to get a cardboard box from your local shop. Some shops charge a few dollars, max should be about $20. Most bike shops rent travel cases for trips. We charge $50/week for our soft sided Dakine bike bags. I have taken these on many of my Florida trips. My carbon road bike has never been damaged. Hard cases are also a great option. Thule makes a great hard case, they are expensive but I have sold a few and people love them.
We offer a pack and go service for $30. We will pack your bike for you and all you have to do is reassemble when you get to your destination. You can do this with Matt if you want to learn the process.
Here are a few good Youtube videos that can walk you through the steps.
Most airlines charge $50 for your bag per trip but you may want to check with the airline you are traveling with. I pack all of my cycling gear and nutrition that I will need on the trip in the bike bag. If they weigh your bike, you still need to fall under the maximum allowance for sporting gear. Make sure you know this when checking in, I once had an agent try to tell me it was the same allowance as luggage(it was actually 25lbs more). I did have to pay but got a refund after. Another important note, if you like to use cartridges for your flats, you will need to purchase these at your destination as they are not allowed in your bag. I pack both a travel floor pump and flat pump that I carry with me on my bike.
Hope this helps you travel with your bike, it is such a great way to see places. Let us know if we can help get you rolling on your holidays.
I have been cycling most of my life. It has always been a refuge of sorts for me. I love mountain biking because on the trails you need to concentrate, keep focused on where your bike is going and all other things fall away. It helps to clear my mind. If your mind is elsewhere while mountain biking, you will fall. Road cycling is fun for the rush of speed you can get, especially down a large hill.
These are my cycling loves, I am not a racer, I like to ride my bike. What time inevitably does is allows you to accept who you are as a person, and a cyclist. You can be a triathlete, track racer, mountain bike racer, etc., but we need to remember to let each and every person who rides a bike be who they are. Sometimes as cyclists we can push people to “go to the next level”, when what we should really be doing is embracing another person who has found the love of the bicycle, no matter how different that love may look to what we love about our adventures on two wheels.
I have had many different people push me to be a bit faster, better climbing (funny no one has ever tried to make me go down hills faster) anyway, my point is; I am not the fastest cyclist but rest somewhere in-between, a place I am happy with. I don’t like to do hill repeats, sprint sessions, chart my progress. I like to stay fit and love where my bike can take me. Sometimes we as cyclist need to remember the shear enjoyment of riding a bicycle. I love my grocery getter cruiser, my road bike and my mountain bike. I love to ride. I guess what I am trying to formulate here is any cyclist is a good one, we appreciate the enjoyment the bicycle can bring to our lives.
Sometimes getting through the holiday season is about finding healthy alternatives. I love carrot cake so this recipe caught my eye. It is a delicious and healthy cookie.
1 cup rolled oats
¾ cup almond meal
1 tsp baking powder
1 tsp ground cinnamon
½ tsp ground ginger
2 tbsp olive oil
1 large egg
2 tbsp maple syrup
1 tsp vanilla extract
1 large carrot, grated
1. Preheat the oven to 350F.
2. Place the oats, almond meal, baking powder, cinnamon and ginger in a large bowl and mix well to combine.
3. In another bowl mix the olive oil, egg, maple syrup and vanilla extract together until well combined. Stir in the grated carrot.
4. Add the wet mixture to the dry mixture and stir to combine.
5. Place heaped tablespoons of the mixture onto a greased tray.
6. Bake for 12-15 minutes or until firm to touch and golden brown. Remove from the oven and leave to cool for 5 minutes on the baking tray before transferring to a wire rack to cool completely.
To make these Cookies more christmas themed, I placed candied ginger cut in half into the middle of the cookie just after removing from the oven.
There are so many different allergies out there its rare to find a recipe that covers them all! This is a moist delicious cookie. As with most recipes don't be afraid to try it in a different way. I substituted the brown sugar with maple sugar. I am not apposed to sugar but just try to get food back to the closest natural form as possible. I know there is sugar in the chocolate chips... but does that really count?
DOUBLE CHOCOLATE COOKIES
Your biggest decision will be to have them with a glass of milk(almond in my case) or coffee.
Hope you enjoy these as much as I did!
The Potato has gotten a bad rap in recent years, but they shouldn't be avoided. They are a healthy option and provide a multitude of nutrients.
It is the preparation that usually makes the potato high fat. Roast them over the barbecue, mash with garlic, and these nutrition packed vegetables won't let you down. I invested in a good waffle iron and love coming up with reasons to use it. I hope you enjoy these waffles as much as my kids and I did.
4 Cups grated potato of choice(I like the red or yukon gold variety)
1/2 cup whole wheat flour
1/4 cup ground flax seed
1 cup minced kale(spinach would work too)
1/2 cup onion, minced
3 cloves garlic
1 tspn rosemary
Salt and pepper to taste
Heat waffle iron. Place all ingredients in a bowl and mix. Once waffle iron is hot put a little coconut oil in the iron and place mixture in iron. Make sure not to put too much so the waffle will cook through. Top with sour cream apple sauce, or a toping of your choice.
I Love cycling. Love to explore on my bike. Love to explore food that fuels my ride.