It’s no easy feat getting started with baking gluten and casein free. A great way to start off your baking adventures is to use some of the handy gluten free, casein free baking mixes available at your local store. A basic bread mix, pancake mix, pizza crust mix and dessert mix of some variety, will get you going in no time. These mixes are great when you or your child has no further restrictions beyond gluten and casein. They are wonderful when you’re not confident of your baking prowess. Mixes are also endlessly helpful when you’re short on time. Box mixes are not for everyone, however.

To help make GF/CF baking easier, we’ve compiled some great tips and tricks for getting started with scratch baking.

Start with a recipe. When just getting started, a developed recipe is the best way to have success. There are many different recipe sites and blogs dedicated to every kind of GF/CF baked good from sweet to savory these days, so why reinvent the wheel? Some wonderful sites are Gluten Free Goddess (most dairy free), Fat Free Vegan (all GF), and The Sensitive Pantry.

Find a good all-purpose GF/CF flour blend. Start simple with an all-purpose blend if you can find one that will work for your family’s needs. You will find two general types in the market- those that contain Xanthan or Guar gum, and those that do not. There are advantages to both, but we recommend buying your gum of choice separately so you can control how much you need with each recipe.

Build a small collection of flours. If a premixed blend won’t work, or you’ve graduated beyond a premixed blend, build a small collection of your most-used GF/CF flours- such as white or brown rice flour, sorghum flour, tapioca flour and potato starch. Once you get going with recipes, you’ll find you use the same flours over and over again.

Do some research before skipping ingredients. Wondering what Xanthan gum is or scratching your head over guar gum? Do a little online research into the roles played by these ingredients, and any others that you don’t recognize. See what they do before skipping them in the recipe. Some you may not need, but others might be the key to your success.

Learn your substitutions. Learn what makes great substitutes for commons sources of casein (and eggs if you need to avoid those too). There are many, many vegan sites dedicated to substituting for milk products- use them. They’ll save you time and headaches. Bob’s Red Mill also has many info sheets on how to substitute flours and dairy products, call 800-349-2173 for a copy.

Don’t give up. Even the best chefs make mistakes and have failed recipes. Just because you didn’t get that cake to come out just right doesn’t mean you never will. Accept that there are bad recipes out there and there will be times when even the best recipe comes out poorly. Don’t give up!

Some Basic Recipes for the GF/CF Diet:

• Delicious Gluten Free Bread (Dairy Free) from Gluten Free Goddess
• Basic Gluten Free (Dairy Free) Pancakes from Ginger Lemon Girl
• All Purpose Muffins (GF/CF) from Bob’s Red Mill

Starting a gluten free and casein free diet can be pretty daunting, so we’ve compiled some tips for making the transition a bit easier.

1. Know the common sources of gluten and casein. Print it out and keep it in your wallet or put it on your smart phone for handy reference.

• Gluten:
• Wheat (including Spelt/Kamut/Triticale)
• Rye
• Barley
• Pasta
• Bread
• Couscous
• Pancakes
• Flour
• Cookies, Crackers and other Baked Goods

• Casein:
• Milk (including Cream)
• Butter
• Yogurt
• Cheese
• Sour Cream
• Cottage cheese
• Ice cream
• Salad dressing (Ranch, Blue Cheese, etc)
• Creamed soups

2. Be aware of the hidden sources of gluten and casein, such as soy sauce and natural flavors. There is a great list to get you started here.
3. Get used to reading labels. Take your time and examine the ingredient list of a product. Don’t just rely on allergen statements, but really look at what is listed. Labels change, so check frequently to be sure that the company hasn’t changed the label or the way the ingredient is made. If you’re really not sure, call the company.
4. Be your own advocate and take the diet seriously. Don’t cheat and don’t let others think a little gluten or casein is okay. Yes, we know it’s hard to pass up that luscious piece of chocolate cake, but if you don’t take it seriously, how will others? This means standing up for yourself at restaurants and family gatherings. Treat your new diet as you would a serious food allergy. A little bit can derail all the work you’ve been putting into healing your body.
5. Plan ahead. If you’re eating out, call ahead to the restaurant and find out what their policy is for food allergens and find out what you can eat on their menu. If you can’t eat anything and they’re not willing to work with you, find a different restaurant. This goes for family gatherings and catered events. If you can’t get around attending the event, eat beforehand or bring your own, safe food.
6. Bring back-up food. Always keep snacks that you can eat on hand for those times when there is no safe option. If you have to eat somewhere that is not going to work with you to ensure your safety, bring your own food or eat ahead of time- even if it’s your mother-in-law’s house or a fancy dining establishment. You deserve to eat safely.
7. Finally, find an ally. Whether it is your partner or just a friend who “gets it” find someone you can talk to about the challenges of your new diet and share a meal with when you just want to eat in peace. Someone who will help advocate for you when the going gets tough and understands that you are not just “picky.”

Did we miss something? Tell us in the comments what other advice you’d offer someone just getting started on the GF/CF diet.

About a month ago, we started sharing our blog recipes on a website called Punchfork. Punchfork is a wonderful recipe aggregator that pulls recipes from blogs all over the web and allows you to browse them by image, popularity and special diets- depending on how you like to find new recipes. It reminds me a lot of Pinterest, but with only recipes and quality links that help you to actually find the recipe.  Don’t get me wrong, I love Pinterest, but sometimes the links don’t work and you’re left staring at an incredible dish with no recipe for which to make it. Another bonus of Punchfork is finding great food bloggers that you may not have run across previously. I just thought this site was really fun and think you guys will enjoy it too. Plus, it’s totally free!

Punchfork is actively building their gluten free recipe offerings and they thought it would be fun for us to make some suggestions for converting their top 10 bread recipes into being gluten free.

I’ll tell you right off the bat, I haven’t tested all of these suggestions, they’re simply based on my knowledge of bread baking and gluten free baking. I’m fiddling with recipes from some of the web’s best recipe developers, so if you’re not sure that what I suggested will work, let me know and I’ll dig out a better answer. Keep in mind that gluten free bread does not act like normal, wheat-based bread. The dough is often more like a very thick cake batter than the spongy dough you’re used to getting with wheat flour. Don’t be terribly discouraged if it looks much different than what you expect to find. If it doesn’t work the first time, try again with a bit more or less flour.

Here goes nothing!

1. Banana Bread from Simply Recipes
   Easy peasy! Quick breads are some of the simplest to convert to being gluten free. Simply replace the all purpose flour called for in this recipe with your favorite gluten free flour blend. If the flour blend doesn’t already contain xanthan gum, add 1 tsp xanthan gum or 1 tsp guar gum.
2. Homemade Cinnamon Bread from The Pioneer Woman
   This recipe is considerably more tricky because it involves spreading the dough out and rolling in a layer of cinnamon sugar. Following the basic instruction of replacing the all purpose flour with your favorite flour blend, add (if the flour blend does not already contain it) 4 tsp of xanthan gum or 6-7 tsp of guar gum (more gum is used because this is a yeast-risen bread). When the time comes to spread the dough out, spread it out onto lightly floured plastic wrap. To spread, wet your fingers to keep the dough from sticking. Trust me, the dough will be very sticky and water does wonders to help you spread it out. Then, after the cinnamon is added, use the plastic wrap to help you roll and shape your loaf.
3. No Knead Bread from Steamy Kitchen
   Following the basic instruction of replacing the all purpose flour with your favorite flour blend, add (if the flour blend does not already contain it) 3 tsp of xanthan gum or 5 tsp of guar gum (more gum is used because this is a yeast-risen bread).
4. Best Challah from Smitten Kitchen
   Man, talk about a challenge! This one is a bit too big for me to tackle without testing. Instead of trying to convert this beautiful and incredibly challenging loaf to be gluten free, why not just try this lovely recipe from Jules Gluten Free? She has done the converting for us and gives you great instruction for braiding the loaf. I found several others that gave up on the braid altogether, but if you’re going to make Challah, might as well do it in style.
5. Jacked-up Banana Bread from Smitten Kitchen
   As with the first banana bread recipe, simply replace the all purpose flour called for in this recipe with your favorite gluten free flour blend. If the flour blend doesn’t already contain xanthan gum, add 1 tsp xanthan gum or 1 tsp guar gum.
6. Zucchini Bread from Smitten Kitchen
   As with the banana bread recipes, simply replace the all purpose flour called for in this recipe with your favorite gluten free flour blend. If the flour blend doesn’t already contain xanthan gum, add  2-1/4 tsp xanthan gum or 3 tsp guar gum (more flour means more gum).
7. Pita Bread (to go with Greek Nachos)
   Again, this one is a bit too challenging for me to mangle without testing. Here is a lovely recipe with great instructions for gluten free pita bread from Gluten Free on a Shoestring.
8. Lemony Olive Oil Banana Bread from 101 Cookbooks
   As with the other banana bread recipes, simply replace the all purpose flour and whole wheat flour called for in this recipe with your favorite gluten free flour blend. If the flour blend doesn’t already contain xanthan gum, add  1-1/2 tsp xanthan gum or 2 tsp guar gum (more flour means more gum). Be sure to find a gluten free vanilla extract to use, as some brands contain gluten. While you’re at it, make sure to use a gluten free bittersweet chocolate.
9. Cinnamon Sugar Pull-Apart Bread from Joy the Baker
   Another beautiful and challenging bread! Although the real challenge is not making it pull apart, but keeping your hands from being glued together! With this bread, I would recommend replacing the flour with your favorite gluten free flour blend (as I’ve said for each of these). Add, if your flour blend does not contain it, 3-1/2 tsp xanthan gum or 5 tsp guar gum. When the time comes to spread the dough out, spread it out onto lightly floured plastic wrap. To spread, wet your fingers to keep the dough from sticking. Trust me, the dough will be very sticky and water does wonders to help you spread it out. After sprinkling with cinnamon sugar, use the plastic wrap (and a spatula) to lift and maneuver the slices of dough onto one another.
10. Easy Little Bread from 101 Cookbooks
    As with the banana bread recipes, simply replace the all purpose flour and whole wheat flour called for in this recipe with your favorite gluten free flour blend. If the flour blend doesn’t already contain xanthan gum, add  1-1/2 tsp xanthan gum or 2 tsp guar gum (more flour means more gum).

Chef Amelia Hard teaches at our cooking school frequently- join her in April for Remarkable Rice. Photo courtesy of Michelle Abendschan.

Remarkable Rice with Chef Amelia Hard!
Thursday, April 5, 2012 • 5:00-7:00 p.m.
Class Fee $40.00

Popular Chef Amelia Hard is back with another class focused on a single grain: rice. We’ll begin by sampling rice-paper Salad Rolls fi lled with soy-sauce-baked tofu. Then you’ll learn step-by-step how to make a classic Italian risotto with Arborio rice – a delicious Risotto with Seasonal Greens. Other recipes will include leftover risotto – Mushroom Risotto Cakes, Vietnamese Rice-Noodle Salad, Turkish-inspired Rice Pilaf with Nuts and Cinnamon, and Coconut Brown Rice Pudding made with brown sweet rice.

Hands-on Pie Baking with Dan Allen!
Thursday, April 12, 2012 • 5:00-7:00 p.m.
Class Fee: $50.00

Dan Allen, owner of Cricket Café will help demystify your pie baking dilemmas. In this hands-on class Dan will focus on Sweet Apple Pie with a foolproof and whole wheat crust that envelopes a one-of-a-kind unique apple filling. He will provide you with baking tips to make even the beginner baker successful. His recipes with include: Hand Pie variations – a flaky hand pie perfect for packed lunches, picnics, or anytime and fi lling choices from savory to sweet, Brown-Butter Pear and Lemon Curd Tart, Butter Brickle Banana Cream with a Toasted Coconut Crust, Blueberry and Lemon Cloud Tartlets, and Missouri Mud Pie. Everyone will leave class with their own apple pie (using a whole wheat crust) to bake at home!

Supplies to Bring: Apron, wash cloth, 9 inch glass or ceramic pie plate, medium size mixing bowl, rubber spatula or wooden spoon, pastry cutter, bench knife and rolling pin.

New to Gluten Free with Lori Sobelson!
Thursday, April 19, 2012 • 5:00-6:30 p.m.
Class Fee: $25.00

Are you new to the gluten free lifestyle? Do you feel overwhelmed not knowing what is safe to eat, what products to buy, how to bake without using gluten fl ours? In this class Lori Sobelson, Director of Community Outreach with Bob’s Red Mill will walk you through the basic steps of converting to a gluten free lifestyle. We will discuss what it means to live a gluten free lifestyle, talk about brands you can trust, sample gluten free baked goods made from Bob’s Red Mill gluten free mixes as well as learn tips that will make your new menu planning easier. You’ll leave with a recipe packet and a better understanding of all that’s available to make your new lifestyle easy to adapt to and worth the change!
*This class is specifically designed for those who are new to gluten free. It is an informational class only; no cooking demonstration will be given.

 Spectacular Spring Salads with Laura B. Russell!
Thursday, April 26, 2012 • 5:00-7:00 p.m.
Class Fee $40.00

Join food writer and cookbook author Laura Russell as she incorporates grains, beans, and lentils into spectacular spring salads. Many are main-dish worthy, such as Quinoa Salad with Chicken and Grapes, Wild Rice Salad with Smoked Trout and Lemony Dill Vinaigrette, and Cannellini Bean Salad with Tuna and Watercress. The others, Lentils Vinaigrette with Toasted Almonds, Tropical Rice Salad with Mango, Avocado, and Cilantro, and Buckwheat Salad with Roasted Asparagus, can be served as side dishes or light main dishes. We’ll talk about cooking grains and beans, making homemade dressings, and ideas for varying the recipes as well. All of the salads in this class are gluten free.

Yep, it’s officially that time of year. If you, like so many other people this time of year, made a lofty New Year’s resolution, chances are that you could use a little help sticking with it. The first step to keeping with your resolution is to make one that’s actually possible. Since it may already be too late for THAT tip, we’re not putting it on the list. Here are five things you can do to ensure your resolve lives past January.

Since examples are endlessly helpful, I’m going to use this resolution as an example for all five tips.

For 2012, I will commit fully to my gluten free diet.

1. Break it down. Take you big goal and break it down into manageable pieces. Using our example above, it’s a pretty big thing to go cold-turkey on gluten. Like any other diet, baby steps are the key- start with being fully gluten free for one week, taking each day one at a time. When you’ve finished your first week, renew your commitment. Remind yourself why you’re doing this and set yourself another manageable goal. If one week was hard, repeat it. If, instead, you found one week to be a breeze, make it a month gluten free.

2. Set yourself up for success. You’ve picked a lofty goal to aspire to, don’t sabotage yourself right from the get go. Using our example above, start by removing any of your main gluten cravings and replacing them with gluten free alternatives. Remove gluten-filled snack foods from your house and anywhere else you like to snack, like your office or the car, and replace them will some gluten free snacks that taste awesome. If pizza is your go-to Friday meal, take the pizza place off your speed dial, dump their magnets, and stock your cupboards (or freezer) with appropriate pizza crust options, toppings and cheeses. Or do one better and find a local pizza place that offers gluten free pizza and put their number up on the fridge.

3. Plan ahead. On Sunday, think about the week ahead and look for places where you’ll likely get tripped up on your road to success. Then, make a plan for how to deal with them. If you have a work lunch on Wednesday, call the restaurant and discuss gluten free dining options. Write them down and take your list with you. If you know that Thursday will be hard because you’re on the go all day, pack a bag of gluten-free snacks to eat on the run and map out a place on your route to stop for a gluten free lunch.

4. Write it out. If you’re not in the habit already, find a way to journal your feelings every day as you work towards your goal. The prevalence of free blogging software these days makes that a great alternative to your traditional paper-bound journal (after all a blog used to be short hand for a web log). Set up a blog (make sure to password protect it or limit who can view it) and write your feelings out to the internet. Be honest and let it all out. You’re ticked off because you can’t eat the cake at the party? Don’t dump it all on your friends, dump it somewhere you can truly let it all out without judgement. I personally love blogging those feelings because even though in reality no one can see what I write, I feel like I’m yelling at the whole world about something and I almost always feel better about it afterwards. Yell it at the internet, it doesn’t have feelings.

5. Find an ally. Whether you lean on your most intimate partner or an anonymous forum, having someone who can support you when you feel week or comfort you when you feel lost, is critical to success. Chances are, you aren’t the only one who set that resolution and finding folks to share ideas with and cheer you on will help you reach your goal. It’s really no surprise that there are hundreds of online forums for going gluten free, it’s really hard and it’s far easier with support.

New to Gluten Free with Lori Sobelson!
Thursday, January 12, 2012 • 5:00-6:30 p.m.
Class Fee: $20.00

Are you new to the gluten free lifestyle? Do you feel overwhelmed not knowing what is safe to eat, what products to buy, how to bake without using gluten flours? In this class Lori Sobelson, Director of Community Outreach with Bob’s Red Mill will walk you through the basic steps of converting to a gluten free lifestyle. We will discuss what it means to live a gluten free lifestyle, talk about brands you can trust, sample gluten free baked goods made from Bob’s Red Mill gluten free mixes as well as learn tips that will make your new menu planning easier. You’ll leave with a recipe packet and a better understanding of all that’s available to make your new lifestyle easy to adapt to and worth the change!

This class is specifically designed for those who are new to gluten free. It is an informational class only; no cooking demonstration will be given.

Creative Cornmeal with Amelia Hard!
Thursday, January 19, 2012 • 5:00-7:00 p.m.
Class Fee: $40.00

Learn how to make Dosas, an Indian snack food made from lentil and rice flour, with Leena Ezekiel.

Chef Amelia Hard will demonstrate some of her favorite ways to use cornmeal, a delicious and versatile grain popular in many cultures. We’ll begin with two versions of polenta crostini: Yellow Polenta Crostini with Peperonata (a sweet red pepper and onion topping) and Blue Corn Polenta Crostini with Garlicky White Bean Purée. Then we’ll move on to three hearty, richly flavored winter dishes from around the world: from Italy, Soft Polenta with Braised Savoy Cabbage; from Mexico, Black Bean and Collard Stew with Masa Dumplings; and from the American South, authentic Southern Skillet Cornbread made with white cornmeal and served with Simmered Black-Eyed Peas. For dessert, we’ll sample a variation on Navajo Blue Corn Cake, a wonderfully moist cake flavored with tender wheat berries and lots of raisins, served with a blueberry sauce.

Eating Healthy The Indian Way with Leena Ezekiel!
Thursday, January 26, 2012 • 5:00-7:00 p.m.
Class Fee: $40.00

Cooking with whole grains is natural to the Indian way of life. Come learn some authentic Indian breads and cereals with Leena Ezekiel, as part of her continuing series of classes on cuisine from her homeland. Some of her recipes include: Amaranth Flour and Potato Flat Bread, Dosas (a lentil and rice fl our crepe), Sambar (lentil and vegetable soup flavored with Indian spices and tamarind) Besan Mithai,
(garbanzo bean fl our dessert), Coconut Chutney and more!

Mo gets creative to get her skinsuit clean in Belgium.

“Zeep” from Matt Roy on Vimeo.

When: after every ride. Yes, every ride. Do you take a shower after you get sweaty, wet and muddy? Okay. Take care of your bike and your bike will take care of you.

The following supplies will make cleaning your bike easy, breezy:

• 1 bucket
• 1 garden hose
• Kitchen gloves
• Dish soap, Dr. Bronner’s soap
• 1 sponge, non-abrasive scrubby brushes (I’ve seen people clean dirty cx bikes with toilet bowl brushes, but haven’t tried this method), rags, towels
• Bio Clean, Simple Green (or similar biodegradable degreaser product)
• Bike Lust (or some similar product)
• Chain lube
• Rubber boots
• Bike stand

I live in Montana and the outdoor hose spigot gets turned off in early-November to prevent the pipes from freezing. Yes, it gets that cold here. If you don’t have access to an outdoor hose, not to worry, grab a bucket, fill it with warm soapy water and clean your bike!

After your ride, clean yourself up, drink your recovery drink and eat a snack. Then put on your rubber boots and go clean your bike.

If you have a bike stand, toss your bike on the stand, remove front & rear wheels. If you don’t have a bike stand, lean your bike against a building or against something stable so your bike doesn’t fall over or get scratched during the cleaning process.

Put on your kitchen gloves to protect your skin and prevent your hands from freezing.

Clean your bike with warm soapy water. Spray your bike and your bike’s drive train with a biodegradable degreaser. Let the degreaser soak in and work its magic. Scrub the grease, grime, dirt, mud, grass, sand, snow and ice off your bike’s nooks and crannies with sponge, scrubby brush or whatever you have.

If you are using a hose, crank up the volume to create your own “power washer.” If your bike is covered in frozen mud and snow, take your bike to the carwash and hose it off with the power wash soapy sprayer. It works!

After your bike is clean, wipe and dry your bike off with a clean towel. Spray some Bike Lust on your bike (or whatever product you use to make your bike look shiny and new).

Next: clean your bike’s chain. Since the chain is likely damp, the dirt and grit launched into your bike’s chain should come off pretty easily. Grab a rag and clean your chain. Look at all the grime and grease that just came off your chain. Nasty! Repeat cleaning process. Then apply a thin coating of bike chain lube to your sparkling clean chain. Check shifting. Check brakes. Check cables. Clean wheels, tires, rims. Voila, clean bike.

I’m not a bike mechanic, but I do know that a little bike maintenance goes a long way in helping to keep your bike rolling along. Regular bike maintenance helps me learn more about my bike. If during the cleaning process I discover something isn’t working properly, I’ll bring my bike to my favorite mechanic for some bike love.

 A clean bike is a happy bike (until you launch it into sand, mud, dirt and snow).

I’m not gonna lie here.  As a girl with a deathly aversion to leg hair I shave my legs every day whether they need it or not.  And generally speaking if you shave that often they don’t need it. It becomes routine.  And while I don’t understand why you boys have such a hard time with it I do know that there are loads-o-reasons why you SHOULD do it and some handy dandy tips to make it easier.

But first, why?  Why oh why hairy man, should you shave your legs?

Well, because it looks awesome.  Smooth sleek muscular powerful.  Whereas hairy legs in spandex just look wrong.  Wrong, wrong, wrong.  Hairy legs in spandex with embro?  That’s just scary looking.  Nothing says “I’m a gonna crash you” like hairy legs.

Okay, so I digress.  Looking good is an excellent side effect but not really the reason to do it.

So if not for the pure aesthetics, why go to all the effort?  Well there are a bunch of reasons:

1. Crashing in bike racing is a when, not if type of deal.  And when you crash and after the nice people in the Emergency Room have given you your tetanus shot they’re gonna have to scrub that mess out.  It goes WAY better when it’s not hairy.  You can get it cleaner and have less debris.  And when they slap that Tegaterm patch on you, pulling it off is way better when you’re not ripping hair out too.
2. Massage.  It’s a long season.  The occasional rub down can help the legs stay happy happy.  You’ll recover faster too.   So go hairless, get a massage and your legs will thank you.
3. Embro!  Ah that happy magic elixer.  Rub in on your smooth, bare legs and feel the warming!  Application goes easier when you’re not trying to smear that Mad Alchemy goodness into leg hair.   And it will wash off more easily too.  But take heed… embro on freshly shaved legs NO BUENO!!!

Convinced?  Good!  So let’s hit the nuts and bolts.

1. Shave regularly.  The more pelt you let grow in, the longer and harder your task becomes.   Twice a week is a good schedule.  Make a habit of it.
2. Don’t use soap.  Use shaving cream.  Me?  I like DZ-Nuts Bald. It makes for super smooth legs and it’s good for your skin.  Nice!
3. Good razors are key.  Cut yourself once with a dull one and you know why.  Change razors frequently. And dedicate your leg razor to your legs.  Your face will thank you.
4. Be slow and thorough.  Please, so you don’t look like some weird Hobbit – don’t just shave the parts we can see.  Start with your feet and move on up.  Go slow, it’s not a race. And commit.  Do your whole upper leg too.  Don’t stop at the leg band of your bibs.  You don’t want to look like you’re wearing hair shorts.
5. Moisturize.  Shaving is tough on the skin.  Slather some nice smoothing shea butter, cocoa butter, or vitamin e on those babies and keep ‘em nice and smooth.

And that is that.  EZPZ no stress guide to shaving.

DRAFT_Hanscom From the ladies: A man’s guide to leg shaving, and why it’s important.

I’m not gonna lie here.  As a girl with a deathly aversion to leg hair I shave my legs every day whether they need it or not.  And generally speaking if you shave that often they don’t need it. It becomes routine.  And while I don’t understand why you boys have such a hard time with it I do know that there are loads-o-reasons why you SHOULD do it and some handy dandy tips to make it easier. 

But first, why?  Why oh why hairy man, should you shave your legs?

Well, because it looks awesome.  Smooth sleek muscular powerful.  Whereas hairy legs in spandex just look wrong.  Wrong, wrong, wrong.  Hairy legs in spandex with embro?  That’s just scary looking.  Nothing says “I’m a gonna crash you “ like hairy legs.

Okay, so I digress.  Looking good is an excellent side effect but not really the reason to do it.

So if not for the pure aesthetics, why go to all the effort?  Well there are a bunch of reasons:

1. Crashing in bike racing is a when not if type of deal.  And when you crash and after the nice people in the Emergency Room have given you your tetanus shot they’re gonna have to scrub that mess out.  It goes WAY better when it’s not hairy.  You can get it cleaner and have less debris.  And when they slap that Tegaterm patch on you, pulling it off is way better when you’re not ripping hair out too.

2. Massage.  It’s a long season.  The occasional rub down can help the legs stay happy happy.  You’ll recover faster too.   So go hairless, get a massage and your legs will thank you.

3. Embro!  Ah that happy magic elixer.  Rub in on your smooth, bare legs and feel the warming!  Application goes easier when you’re not trying to smear that Mad Alchemy goodness into leg hair.   And it will wash off more easily too.  But take heed… embro on freshly shaved legs NO BUENO!!! 

Convinced?  Good!  So let’s hit the nuts and bolts.

1. Shave regularly.  The more pelt you let grow in, the longer and harder your task becomes.   Twice a week is a good schedule.  Make a habit of it. 
2. Don’t use soap.  Use shaving cream.  Me?  I like DZ-Nuts Bald. (http://www.dz-nuts.com/products/bald)  it makes for super smooth legs and it’s good for your skin.  Nice!
3. Good razors are key.  Cut yourself once with a dull one and you know why.  Change razors frequently. And dedicate your leg razor to your legs.  Your face will thank you.
4. Be slow and thorough.  Please, so you don’t look like some weird Hobit – don’t just shave the parts we can see.  Start with your feet and move on up.  Go slow, it’s not a race. And commit.  Do your whole upper leg too.  Don’t stop at the leg band of your bibs.  You don’t want to look like you’re wearing hair shorts.
5. Moisturize.  Shaving is tough on the skin.  Slather some nice smoothing shea butter or cocoa butter or vitamin e on those babies and keep ‘em nice and smooth. 

And that is that.  EZBZ no stress guide to shaving. 

As I was thinking about this entry, I realized that it could very easily have been titled: “How to Avoid being “That Guy” in Everyday Life.” Although this will have a cycling related spin to it, in my opinion, many of the same principles apply. Maintaining a good standing with your peers at the races can be traced back to observing a few simple ideas: Be Quite, Be Considerate, and Be Gracious.

Now, when I say Be Quite, I don’t literally mean that you have to use your Inside Voice, when you’re outside, but just use a little discretion when you do decide to open your yapper in the middle of a bike race. While racing, you can only control what you do. That means that if you don’t like the situation in which you find yourself, it’s up to you to do something about it. Don’t scream at your competitors to get out of the way, or harass someone for crashing in front of you. If you don’t want to be around such riders, it’s up to you to keep your mouth shut and ride faster. However, there is nothing wrong with a nice “inside” or “comin’ in hot” as you’re about to put a pass on someone. But, generally speaking, very few people have even been labeled “That Guy” for keeping their mouth shut during a race.

Be Considerate. Now, I know this is starting to sound a bit like Kindergarten all over again, but you’d be surprised how many people could use a refresher course on basic people skills. While at the races, you’ll encounter quite a few people who would really appreciate you being considerate. Many of the people you’ll find “working” at a venue are actually either volunteers or others that are making, what equates to, an amazingly low hourly wage for their efforts to promote and grow the sport you love. So, keep that in mind when you’re deciding whether or not to make a big deal about the fact that the box of free GU products at registration is empty.

The final component of our Trifecta of Skills for Smooth Sailing at Your Next Race is to Be Gracious. Whether or not you are the best or worst racer in your scene, you’ve got to make sure that whatever result it is that you achieve, you do it with grace. If you’ve just won by 5 minutes, don’t stop short of the line, hoist your bike above your head and scream in triumph. The standard two arms above your head will do quite nicely, or you could even blow everyone away with your humility and just give a subdued smile and wave. Remember this though: the more extravagant victory celebration you display, you more you increase the odds that people will question your decency. The same goes for losing. No one looks good throwing a tantrum in the pit or at their car because they lost that sprint for 19^th.  Less is more. And as always, don’t forget to say “Thank You”. The cycling community is a very small family and as long as you concentrate on building relationships instead of burning bridges, it will pay you back.