Living in the Midwest, a region that undeniably has 4 very distinct seasons, one is presented with the full spectrum of riding conditions. In the past year I’ve worn ice socks down the back of my jersey for training in July and snowplowed down untouched roads in remote areas in January. Being able to ride, and ride safely in any type of weather condition that Mother Nature can throw at you requires one thing: preparation.  When I say preparation, I mean preparation on every possible level. Today I want to look at what you can do to ensure safety and enjoyment on all of your fall and winter rides during the cyclocross season.

The first thing you’ve got to do is do a little bit of research as to what exactly you’re getting yourself into. By that I mean pull up your preferred weather outlet on your phone or computer, or even cue up the local news if you’re into that sort of thing. Regardless, you’ve got to know what you’ll be up against so you can plan your next steps accordingly. For our ride today, let’s just say that we’ve got a “Midwest Special”, 39 degrees and raining.  In my opinion, this is just about as bad as it gets. I HATE being wet.

When riding in the cold and rain you’ve got to think about your extremities. My two favorite strategies for keeping my feet and hands comfortable are both cheap and easy. I don’t own any high-dollar waterproof booties or shoecovers, but I sure do have a few pair of DeFEET oversocks and some plastic grocery bags. Quite simply jam your foot into the bottom of that grocery bag, tear a hole in the bottom so your cleat can get into your pedal, then cover the whole mess with your shoecover or oversocks. Now you’ve got yourself some very capable and very cheap waterproof booties! As for your hands, I would recommend a similar strategy involving thin plastic or rubber-like gloves. What you’re looking for is something that you can keep the water out of you regular gloves. You have a few options here, depending on how particular you are with your hands and gloves situation. I like to put one pair rubber gloves on first, then a pair of thin wool gloves, and then on top of it all, another pair of the thin rubber gloves. Your hands might get a little prune-like from the lack of breathability in this set up, but it should provide maximum comfort and sustained feeling in your fingers, while your competition is sitting on the couch. Oh, and to top it all off, makes sure to throw on some sort of waterproof rain cape and a cycling cap and your riding attire should be spot on.

Now that your body is ready to go, you’ve got to get your bike up to the task as well. The first item, an absolute must for your bicycle, is a set of fenders. I rode for a long time without fenders on my bike, and I had no clue what I was missing. It opened up a whole new world of possibilities for riding in adverse conditions. I use a set of SKS Raceblade fenders that can be easily mounted and removed in the span of 2 minutes. When you’re riding in the freezing rain, you don’t realize how much of the discomfort comes from having your feet and backside constantly soaked with water coming off of your tires. A good set of fenders are worth their weight in gold! The final adjustment I make to my bike for riding in foul weather is lowering the tire pressure. When it’s cold and rainy and the roads are covered with leaves and other debris from the trees, you need all of the grip you can get, and grip comes from tire contact. I like to run my 25c training tires around 75-80 psi during the winter because it offers a much smoother ride and also gives a nice solid contact area between the tire and the road. The next time that you go out, experiment with lower tire pressure and I bet you’ll find your steed becomes more sure-footed as you get down under that 100 psi mark.

The final aspect of safe and enjoyable late season riding comes from how you ride your bike. When you’re riding in adverse conditions, you’re bike and tires aren’t exactly performing up to their summer standard. And by this I mean, your bike doesn’t stop as quickly, and you’ve got less traction at your disposal. With these factors you need to be alert and thinking, as well as looking, down the road so that you can anticipate any situations that may be coming your way. You’ve got to be processing information about leaves on the road, a corner with painted lines in the middle of a steep descent, really surveying the situation with a critical eye and riding conservatively through those obstacles.

Like I said, it’s all about being prepared. If you’re dressed for success, your bike is doing its part, and you’re mentally prepared for the obstacles that you might encounter, you’ll be having more than your share of fun and safe rides even when the sun isn’t shining.

I’ve had some of the best races of my life at Roger Williams Park in Providence, RI. At the 2005 Cyclocross National Championships, I won the Master’s 30-34 National Championship and earned a bronze medal in the Elite Women’s race the next day. I’ve also had some of the worst races there. It all depends on the weather and the course design that the promoters are using on a given year.

Truly amazing cyclocross racers can race any course in any conditions with the same results. I aspire to be that well rounded, but truth be told, I lack mass and power and sometimes get a bit bored on courses that aren’t technically challenging if not at least muddy. I’m much less interested in learning race tactics and playing games than I am in simply racing my guts out. As American Cyclocross develops, there is a trend towards a style of course dubbed “American Style” which for me means I have to change my stubborn ways and learn to race properly on whatever course comes my way.

The forecast called for lots of sun and 80 degree temperatures.  It was unseasonably warm for a ‘cross race and the preceding dry spell meant that the course would be fast and dry. I had a decent start and sat behind the race leaders until the high pace caused a small gap to open up. I found myself with three other riders chasing the lead three and we were closing in on a tiring third place. My legs felt good and I was feeling confident that I would be able to put in a good fight for at least fourth place.

Racing in a pack involves anticipating the moves of the other riders and finding out where you have the advantage over them. There were enough turns in the course that might allow me a gap if I could be patient, find the right time and make my move…..but wait! A 20-foot section of course tape, broken by a crashed rider on the first lap, had been flapping around for the last 30 minutes and when I took a corner wide, it was sucked into my rear cassette and jammed my bike completely.

Not only was I out of my group, I was passed by three more riders as I attempted to free the tape from my wheel. Rather than run ¾ of a lap to the pit, I rode my bike with one gear that was skipping all the way around to the pit. After swapping bikes, I gave it my all but it was the last lap and I was unable to gain back any of the spots I had lost. 10th. I was really hoping the promoters would go back to one of the older style courses that was more technical for day 2!

No such luck on getting a more technical version of the course for Day 2. It was actually the least technical course I’ve ridden to date with about 1.5 km of pavement (roughly half of the course), which is far more than the norm. Later, we had heard that the park arborist requested that the course not be routed too close to the trees both days due to erosion from Hurricane Irene the previous month. The ENTIRE park is filled with trees.

I had a solid start and for the first three laps I was in a group of about ten riders in a paceline like a road race. I was even running out of gears where the pavement went downhill before coming onto the grass.

Needless to say, 80-degree temps and non-stop fast pedaling took its toll and the group began to pull apart. I gave it what I had but was passed by one rider in the last lap and ended up 7th.

This week’s farm share was jam packed with early fall goodness: pumpkin, arugula, fingerling potatoes, garlic and heirloom tomatoes.

I opened my refrigerator and found pre-cooked rice and garbanzo beans staring me in the face, so I threw this together for lunch.

Pesto:

• Arugula (1 cup)
• Roasted Pumpkin Seeds (a handful, pre-roasted)
• Garlic (1 large clove)
• Olive oil (drizzle into the food processor until the pesto reaches desired consistency)
• Sea salt and fresh ground pepper to taste

Place arugula, pumpkin seeds and garlic in a food processor. Pulse. Drizzle in olive oil while food processor is on. Add salt and pepper. Pulse. Voila, pesto!

1. Prepared brown rice, Bob’s Red Mill Long Grain Brown Rice. Follow directions on package. Make extra rice and store in your frig.
2. Prepared Bob’s Red Mill Garbanzo Beans. Follow directions on package. Make extra beans and store in your frig.
3. Roasted pumpkin. Peel, cut and de-seed pumpkin. Toss with olive oil and sea salt. Roast in oven at 400°F degrees for 35-45 minutes. Store roasted pumpkin in frig.
4. Chop a farm fresh tomato. If it’s not tomato season, skip adding the tomato. Out of season tomatoes are mushy and taste terrible.

Grab your favorite bowl. Fill with brown rice, arugula pesto, garbanzo beans and roasted pumpkin. Top with chopped tomato, sea salt and fresh ground pepper. Enjoy!

Every endurance athlete (this includes cyclists) needs healthy, whole gain carbohydrates to provide the fuel needed to practice our sport.  This easy to make bread is great toasting in the morning, eating with dinner or for bringing along with you on long rides in lieu of power bars.  The grains provide an easy to eat, easy to digest source of complex carbohydrates and protein.

As far as I know, this is an original recipe. All ingredients in bold type are Bob’s Red Mill brand

Dissolve 1Tbsp Active Dry Yeast into 1/4 cup of luke warm (100 degree) water

In a Kitchen Aid Mixer Bowl (or a large stainless bowl if you’re rockin’ old school by hand) combine

• 1/2 cup Whole Wheat Flour
• 1/3 cup each of the following
• Golden Flaxseed Meal
• Quinoa or Millet
• Fine Ground Yellow Cornmeal
• Amaranth or Spelt Flour
• Vital Wheat Gluten
• 1/4 cup Non Fat Dry Milk Powder
• 2 cups Unbleached White Flour
• 1 Tbsp Sea Salt

With bread hook (or with a spoon or whisk if not using mixer) stir all dry ingredients until fully blended using low speed.

Add:

• 2Tbp Canola Oil

Start mixer on lowest speed and pour in dissolved yeast (do your best to get all residue in)
continue to mix slowly.

Add:

1 3/4 cup luke warm water slowly (about 1/4 to 1/3 c at a time) pouring in until the dough forms a proper consistency that is elastic but not sticky or dry. If it appears your dough is dry add more water one Tablespoon at a time. If your dough is very soft or sticky, add Whole Wheat Flour 1 Tablespoon at a time, allowing additional water or flour to fully incorporate before adding more.

Knead dough with bread hook at medium high (you may need to hold the mixer down to keep it on the counter) for 5 minutes, or vigorously knead by hand for 7-10 minutes.

Remove dough from dough hook and allow to rise in the bowl, covered with damp paper towel for 30 min.

When first rise is complete, if you choose, you can add herbs such as 1/4 cup freshly chopped chives or 2T chopped rosemary or thyme leaves.

Preheat oven to 350°F degrees

Punch risen dough with the dough hook and mix at low speed for two minutes. Remove from mixer and move to a floured surface. Hand knead lightly, and cut dough into two equal halves with a knife or pastry cutter. Form dough into the shape of your loaf pan – round or rectangular and place into oiled and flour dusted pan. Cover once again with damp paper towel and allow the loaves to rise for 10 minutes.

When second rise is done, bake at 350°F for 40 minutes.

Remove from pan onto cooling rack.

I’ve done this bread with both quinoa and millet and amaranth or spelt flour. It’s great either way or with any combination you choose of the 4. Also, I’ve done it with or without herbs – it’s great either way.

I grew up in a small town on the coast of Massachusetts between Providence, RI and Cape Cod. As a kid I rode bikes with my family and friends and rode my first little red bike until it was too small for me, climbing onto bigger bikes as I grew.

So, it seems appropriate to make my return to elite women’s cyclocross racing in Massachusetts—a place steeped in cyclocross tradition, the place where I first learned to ride a bicycle as a little girl.

I missed last year’s cx season after breaking my clavicle in September 2010. I raced on the road this spring and early summer then broke my clavicle (same one) in July 2011. Being in the broken wing club (once, never mind twice) is not something I recommend.

I’m back on my bike, training and racing into cyclocross. 2011-2012 is a rebuild year for me and I’m learning that coming back from injury requires more determination and perseverance than I thought I had in me. As the season unfolds I continue to set small goals, and meet them. I continue to learn about myself and the art of cyclocross racing.

Setting and meeting short term goals helps me track progress. Setting long term goals helps me stay motivated.

Great Brewers Gran Prix of Gloucester

Gloucester, known as the “New England Nationals,” kicked off the New England Holy Week of Cyclocross and included the top U.S., Canadian and European pros. My goals for Gloucester: race my race. Ride clean: no crashing, no mechanicals.

At the start in Gloucester. Photo credit: Marybeth Dowd

Gloucester did not go as planned. I flatted on the first lap on the backside of the course on a rocky descent before a long muddy run up. My rim hit rock and I prayed to the cyclocross gods, “please don’t have a flat.” On the run-up I felt my tubular: totally flat, so instead of hopping back on my bike with the rest of the field, I kept running—all the way to the other side of the course to the pit.

Working my way through the field, pre-flat. Photo credit: Marybeth Dowd

By the time I got back to riding the field had completely disappeared into the fog. I got back into “my own race,” ticked off 2 laps before the leaders caught me. My race was over.

My Dad, Uncle John and Aunt Marybeth sent me off from the start line, cheered for me and greeted me with hugs after my race. My brother, Jim Dowd, worked the pit (and was jealous of Cannondale’s power-washer).

Gloucester 2011: Bob Dowd (Dad), Patricia Dowd, John Dowd (Uncle). Photo credit: Marybeth Dowd (Aunt)

When I’m not working or riding my bike, I love to cook. At home in Bozeman, Montana, I get my food from Field Day Farms and the Community Food Co-op. In Massachusetts and Rhode Island I hit the roadside farm stands and the neighborhood fish market.

Shopping for dinner, Orr’s Farm Stand, Westport, MA. Photo credit: Patricia Dowd

One night my Mom, sister-in-law, Sandi, Jim and I made this fantastic dinner: local Atlantic Haddock, roasted butternut squash (recipe below) and fresh sautéed kale.

Here’s a recipe to try this fall:

Roasted Butternut Squash with Bob’s Red Mill Garbanzo Beans

INGREDIENTS: (improvise if you don’t have all ingredients on hand)

• 1 medium Butternut Squash (peeled and chopped)
• 3-4 Carrots (chopped)
• 1 small Onion (cut in half and thinly sliced)
• 2 Tbsp Olive Oil (or whatever oil you like to use)
• 1 cup Bob’s Red Mill Garbanzo Beans/Chickpeas (cooked) *Note: Pre-cook beans and store them in the frig
• 4-5 Scallions (chopped)
• 1 Chili (use chili powder if chilis aren’t in season)
• 1 tbsp Cumin (or more to taste)
• 2 cups Water/Vegetable Stock
• Fresh cilantro (chopped) to taste
• Sea Salt and fresh ground Pepper to taste

Preheat oven to 400°F degrees. Peel and chop the butternut squash, chop carrots and onions. Place in a roasting dish, toss with olive oil, sea salt and pepper. Cook for about 35 minutes or until vegetables are tender and caramelized. Combine chickpeas, scallions, chili, cumin and vegetable stock in pan. Simmer for 5 minutes. Pour the contents of the pan over the butternut squash and roast in the oven for another 5 minutes. Toss in fresh cilantro and serve. De-lish!

Adapted from The Café Paradiso Cookbook: Vegetarian Cooking Season-by-Season, Denis Cotter.

The week between Gloucester and the Providence Cyclocross Festival, I raced the Night Weasel at Ski Ward near Shrewsbury, MA. The course: uphill switchbacks in the MUD with a traverse across more mud, over barriers, up the muddy stairs. Okay, you get the idea, it was MUDDY!

The elite women raced at night with lights overhead. Parts of the course were really dark, forcing me to rely on my other senses, let my bike roll and go with the flow. I finished my race then heckled the pro men.

The next morning I woke up with a fire in my belly, psyched to race my bike in Providence. I hadn’t felt the fire—the desire to race cyclocross—since December 2009. In my first few races this year I was going through the motions. I was riding, not racing, my bike. I was in a lot of pain and wasn’t able to trust my body. I was unsure of myself. I questioned why I was racing. I was afraid to crash and break my bones. It took a few months, but I worked through my fears, put them in the back of my mind and found my cyclocross race mojo in Providence, Rhode Island.

Providence run up, Photo credit: SmugMug

I also found and met some stellar people in New England, including two of Bob’s Red Mill’s finest: Michelle Dwyer and Judy Donahue. Michelle and Judy served up free samples of Bob’s Steel Cut Oats and Oatmeal to racers and spectators in Gloucester and Providence.

Look for Michelle and Judy at other New England cyclocross races this fall and for the Bob’s Red Mill Train With Grain table at races throughout the country.

Michelle and Judy, Providence, 2011. Photo credit: Patricia Dowd

Cyclocross season is on and I’m psyched to be racing cyclocross back into my legs, heart, lungs and head! See you at the races.

Triathletes are all about their gear. Naturally, I have plenty of pieces of gear that I am borderline obsessed with. There has one piece of gear that really made a difference for me this season though.

Going into my second season of racing 70.3 distance events I was looking for a more effective way to manage my nutritional supplies throughout the race. During transitions I try to minimize the steps needed from one leg to the other as much as possible, and one thing that always worries me is the need to grab and stash all my nutritional supplies before heading out on the bike from T1. The solution I found was the XLAB Rocket Pocket–a little pouch that is strapped behind the stem of the bike and conveniently fits several packs of gel and bars. The rocket pocket has helped me with the following issues:

• No need to worry about laying out the food supplies for the bike leg prior to the race at your transition spot. I can now pack them the night before and do not need to worry about them again.
• One less thing I need to do during the T1 (loading up the supplies into your tri suit pockets) and T2 (emptying the garbage out of your pockets).
• No more digging blindly through my tri suit pockets on my back in order to find the snack I am looking for during the bike leg of the race. Everything is right in front of me in my rocket pocket.

Another popular comparable product is the Bento Box, but I prefer the aero design of the Rocket Pocket. The Rocket Pocket is light weight and attaches to pretty much any bike via three Velcro straps. It was a great addition to my gear this season and has helped make race days a little more hassle free!

My First post for the Bob’s Red Mill Train with Grain blog is about recipes inspired by my race clothing.  Clean lines, simple design and euro-inspired white are reasons that golden vanilla cupcakes are a classic go-to every time.

This season I worked closely with Portland graphic designer Dan Schechter and the folks at Castelli clothing to create a unique version of the Bob’s Red Mill Team kit.

Inspired in part by the 2010 kit and the 2011 Louisville Team kit, we came up with a mostly white kit highlighting my title, presenting and supporting sponsors.

The color scheme of white, light blue and ocre yellow uses a classic European cycling color scheme and in turn invokes the likeness of the finest of European culinary delights, pastries!

At home, my go-to recipe for a timeless and classic recipe is the vegan version of the golden vanilla cupcake. This recipe can also be used as a layer or sheet cake and served in a big slice midday with a cappuccino, as it would be around Europe. Enjoy!

Vegan Vanilla Cupcakes

• 1 cup Soy, Rice, Almond or Coconut milk
• 1 tsp apple Cider Vinegar
• 1-1/4 cup All Purpose Flour (or gluten free all purpose flour plus 1 tsp xanthan gum)
• 2 Tbsp Cornstarch or Arrowroot Starch
• 3/4 tsp Baking Powder
• 1/2 tsp Baking Soda
• 1/4 tsp Salt
• 1/3 cup Canola Oil
• 3/4 cup Granulated Sugar
• 2 1/4 tsp Vanilla

Mix milk and vinegar and allow to sit for a few minutes (this curdles to work like buttermilk)

Mix sugar, oil, vanilla and stir well. Add remaining ingredients, mix well and then fill cupcake liners about 3/4 way full.

Bake 20-22 min at 350 degrees

Recipe makes 12 cupcakes

Frosting:

• 1/2 cup Non-Hydrogentated Shortening
• 1/2 cup Non-Hydrogenated Margarine
• 3-1/2 cups Confectioner’s Sugar
• 1-1/2 tsp Vanilla
• 1/4 cup plain Soy milk, Rice milk or Coconut milk

Beat shortening and margarine with hand mixer until fluffy. 5 mins or so.
Add sugar and mix well 3-5 minutes until well blended.
Add vanilla and milk and beat until fluffy 5-7 minutes

*recipe adapted from Vegan Cupcakes Take over the World by Isa Chandra Moskowitz

This recipe is also posted to my blog at : http://thevegandelicious.wordpress.com/2011/10/17/vegan-golden-vanilla-cupcakes/

Every cyclist has a favorite piece of gear that they wear or ride or use for the red letter, circled in red sharpie, A+++, “must do well” races.  I’m no different.  When I’m looking for an extra advantage, that little bit of something-something that is going to give me if nothing else a psychological edge, I reach for my Zipp 303 wheels.

www.zipp.com

These are my fall back wheels.  I am totally confident when I’m racing with these babies.  At less than 1200 grams for the set (tubular weight) they’re as light as the lightest sets of climbing specific wheels, but they’re also virtually indestructibly durable.  Fabian Cancellara has used these wheels to win two of the toughest one day races in the world, Paris-Roubaix and The Tour of Flanders.  Paris-Roubaix and the Tour of Flanders are races in which there are extensive sections of brutal cobble stone roads. I’ve used them in races here in Illinois that go over several miles of clay and gravel farm roads as well.

If I’m racing in a criterium where cornering and acceleration are critical, I never have to worry about being stable taking sharp corners and sprinting out of those corners or attacking in a straight.  They have a low profile so I don’t get knocked around by strong cross winds but they’re still very aerodynamic and give me an edge on calm days as well.

Whatever any cyclists holds dear as they’re favorite piece of gear, it is generally a piece of equipment that provides comfort such as a saddle or a pair of shoes, or confidence such as a brilliant frame or an advantage life the most technologically advanced component set or ultra light wheels.  For me – it’s this wheel set.

Good luck!

When it comes to triathlon, I always seem to have a new book or reading material to converge on. Whether it’s about coaching or training reference, new equipment, technical studies or biographies, the stack remains high. Magazines in the sport are abundant and keep me up to date on the latest trends, gadgets and results. I’ll list a few of my favorites and a couple of my “Go To” selections that seem to get pulled off the shelf more often.

Magazines ~

Triathlete & Inside Triathlon: Both bring the latest news and equipment offerings to the sport. Race tips as well as destination races one might consider.

Outside: It’s a view in to those other areas of life I like to explore. Whether it’s surfing in Bali, kayaking in Croatia or just reading about top athletes in the great outdoors. It provides a nice escape every month.

Reference Books ~

The Triathlete Training Bible by Joe Friel: Let’s face it, with a name like that, you better know your stuff, and if anyone does, it’s Joe Friel. I can always find a reference source in this book when looking for the whys and hows of training and racing.

Strength Training Anatomy by Frédéric Delavier: This book, and it’s counterpart for women, always seems to be at an arms length. It is the most comprehensive, well-illustrated and in-depth book on strength training I have ever found. Got something that’s hurts? Pinpoint what muscle it is with this book. Want to know how to do more specific strength training and which muscles are actually doing the work? It’s in here. When the Body Works exhibit came to Portland, I brought this book along to see how the printed page actually translated to the three-dimensional human body display. It’s the best!

Workouts In A Binder by various authors through Velo Press: These are reference books for Swimming, Biking and Running. Workouts are categorized or broken down based on goals and distances. They’re great for changing up your routines and keeping workouts interesting or at least different. The sweatproof pages are a great help too.

There are a lot more books than I have space for. If there’s a particular area of the sport you’re interested in, chances are there’ll be several books to choose from.

Train With Grain!!

What is my favorite piece of gear? Tough question! For anyone who has been involved in cycling long term, you know all too well that there is a lot of gear that comes with the territory. In fact, it can be overwhelming when it comes time to choose the best helmet, the most comfortable shoes, the lightest bike, the coolest sunglasses or even the right bike light.

Having been in the sport for as long as I have, various pieces of gear has found its way into every nook and cranny in my house. I’m in a fortunate position that I have multiple items to pick from when I am deciding what glasses to wear that day or what wheels to use, but there is some gear that stands out in my mind as my go to gear on a daily basis and for every road trip – Thule luggage. It’s my gear of choice I use to pack the rest of my gear of choice. As Thule says, it’s

“Designed to meet the specific needs of people who take their gear from point A to points B through Z and want to make sure it gets there in one piece and ready for action.”

Thule has kept the “gear head” in mind by designing every size and shape of luggage imaginable to give every person the flexibility in packing just what he or she needs. When packing I have multiple bags to choose from – a small 56 Liter rolling duffel to carry-on, an 87 Liter rolling duffel to check-in, a 70 Liter duffel, a 30 Liter backpack. Depending on how many days or weeks I will be on the road, I might choose just the small carry-on duffel or I might have to go with all of the above for the long 3 week haul.

Regardless of the length of the trip, the one bag that stays with me at all times is my 30 Liter backpack. It fits all the small bits and pieces that I need in the front pocket, my MacBook, power cords and books in the main, spacious compartment and my glasses and other fragile items in the crush-proof compartment. The side pockets are a handy place to stash cash that I’ll find on a later trip just when I need it. Plus, it’s super comfy and fits well even when it is loaded down with all sorts of odds and ends inside.

All of the Thule bags are incredible durable, easy to maneuver, roll smoothly and are functional for any type of gear. Hands down, Thule bags are the best (and my favorite) for carrying all the rest.