Abbie Durkee, founder of My-Alibi has created something special. She has your bottom in mind! She is the creator of bloomers for women. Her goal and passion is to allow all women to ride their bikes- but ride in comfort and style! These bloomers are made of the finest quality chamois (padding for your cycling shorts) that you can buy! The chamois is from Italy, of course! You know Italians understand bike riding as well as they understand pasta, right?

I love to ride my bike! We do not park cars in our garage because it is filled with bikes! The kids have a few too. Honestly, I have three bikes- one for training in the garage, a mountain bike, and a racing bike. I have been using my Mountain Bike lately as transportation around town with my baby in the trailer! Above is an image from Art.com which I thought was wonderful!

So, what’s my point? Any woman who owns a bike will want these BLOOMERS (BLOOMP08 at checkout)! You can wear them under your regular clothes but be SO COMFORTABLE while riding. Here is a testimony from a girl in London:

“I use them whenever I’ve got a long cycle or just to or from work.

They are super easy, super comfortable and I especially love using them if I am wearing a skirt because I can just pop to the loo and slip them off when I get to my destination.” Kathryn Ruch, London

A SALE JUST FOR YOU.

My-Alibi is offering all of you Fit Mommy Readers a fabulous discount!! PINK FOR SPRING Enter BLOOMP08 on a pair of PINK BLOOMERS! This is almost a $50 discount people!

CONTEST/GIVEAWAY

My-Alibi has also offered this cute, sexy t-shirt for one of my readers. This t-shirt retails for $28 and the material is made in Peru. Mine has lasted more than a year and has not faded or stretched, fits snugly and is VERY STYLISH! Simply post a comment and a winner will be drawn at Random on March 29th at 5pm PST.

Winner must reply to email within 72 hours and provide a U.S. Mailing Address.

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Did you know that even a 2% drop in hydration can impact your performance?

Hydrating your body during your training is one of the MOST important things you can do for your body! What is your first drink in the morning? Coffee or Water? If it’s coffee, you are more likely starting your day in a dehydrated state (me). Coach Al recommends 10-15 ounces of water as soon as you wake up! You should be drinking all day long. When it’s workout time, Coach Al also recommends starting your runs or rides with 10-15 ounces of water in your gut. Your body will have to get used to this, however, there may be some research that says your body will adapt to the demands of the exercise better with 10-15 ounces of water in your gut. If your workout is going to exceed one hour, then you will need a sports drink to rehydrate. Many studies have shown that your body will be better hydrated using a sports drink rather than water. (Hammer Nutrition, free knowledge- read here.)

On a personal note, I always use a sports drink for triathlons, bike races, half marathons or marathons. When I race, I go for BROKE! Something about paying to enter a race, means that I will automatically kill myself. A lot of my races are less than an hour, but I will still use a sports drink rather than water. My body needs those extra calories for better performance. In the recent triathlon that I did, I drank only on the bike and I seriously FELT BETTER, FELT STRONGER as soon as I took a drink! A sports drink can prevent cramps! We (hubby and I) are both prone to cramping on high intensity days or workouts, and having the sports drink instead of water can SLOW down the onset of cramping as well as stopping them all together.

So, hopefully, now I’ve convinced you to drink a sports drink, right? Which one should you chose? One of the most important aspects of a sports drink are the ingredients. It would be BEST if not optimal to skip any drink with High Fructose Corn Syrup (Gatorade). Next, I would look at the other ingredients such as the type of sweetener it uses. Stevia is an ingredient that has been used in Hammer Nutrition products to sweeten. You can also purchase Stevia in your local organic grocery store in packets. It is a much better alternative to sugar. You can do your own research here or here. Finally, you need to do a taste test. I’ve read several women marathoners line up the sports drink choices and make the whole family participate. It really is a personal choice! My family is partial to Hammer Nutrition and we’ve tried many other brands such as Cytomax, Clif Bar, and Power Bar and these products did not meet our expectations.

Hammer Nutrition is offering one jar of Heed Energy Electrolyte Drink to one lucky Fitness for Mommy reader!! Simply click over to Hammer Nutrition, pick your flavor, come back here and post a comment, and a winner will be chosen at random on March 29th at 9pm PST. Winner must reply within 48 hours and provide a U.S. Mailing address.

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If you are thinking of starting an endurance sport or need to revamp your fitness goals, Coach Al Lyman is one of the most knowledgeable, motivated, and well respected coaches in the field.

Coach Al’s Mission:

To help and inspire people of all ages and from every walk of life, to achieve their dreams and goals through their participation in endurance sports.

Recently launched Coach-Al.com offers training and coaching services for all levels of fitness enthusiast seeking guidance in endurance sports. The new and improved site offers training plans for running, cycling, and triathlon for all ability levels. The plans range in price from $30- $135 depending on whether you opt for Runner-Core in addition to a training plan. There are plans for all distances of triathlon (Sprint to Ironman distances), cycling, running, swimming, and strength training as well! Coach Al also offers Premium, Quarterly, and Pre-Built coaching services depending on your fitness goals.

All of you Fitness for Mommies readers get a 15% discount on RUNNER-CORE and I strongly recommend it! Click here to check out.

“Let me tell you about Coach Al. He is absolutely amazing. I just followed a marathon training plan that he wrote for me. It felt simple but had its challenging moments. It incorporated his RunnerCore DVD into the plan. I felt like SuperWoman at marathon time (last weekend). I ran the Austin Marathon last weekend (only my second marathon ever) and I ran it in 3:35, qualifying for Boston with 10 minutes to spare!! I placed 14th out of 356 women in my age group. Top 5% of women overall and top 11% of all 5400 runners. I’d say Coach Al knows his stuff!! I have never felt better. My running has never been stronger. I will definitely continue using RunnerCore to stay injury-free and strong.”

Testimony from Andrea Vincent, Founder of See Mommy Run.

ADDITIONAL RESOURCES offered by Coach Al Lyman can be found on Pursuit-Fitness. Tons of FREE KNOWLEDGE about running, cycling, strength training can be found here.

CONTEST/GIVEAWAY:

ONE LUCKY READER is going to win a Running Plan!! He is offering a 12 week Novice Running Plan that incorporates Runner-Core in to the plan (Fitness for Mommies Readers can buy the DVD here).  If you are considering starting a fitness program, this would be an excellent starting point. The retail value of this plan is $34. To win, simply post a comment about your fitness or running goals and a winner will be picked using Random.org next Saturday, March 22, 2008 9pm PST. Winner must be respond via email within 72 hours or a new winner will be drawn.

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Your next 5km is just around the corner. Make a plan, pick a race, enter it, and get out there and start running! There is no time like the present. If you live where it’s cold, put on the warm clothes and get outside. The treadmill is not your friend. The trees, birds, wind, blue sky, these are your friends. Slugging out mile after mile on a treadmill makes me cringe. The only time I’ve ever spent on a treadmill was during pregnancy. As soon as I was released from the doctor, I was outside. Sometimes only 2 miles, but I always did something. The only way to get better at something is to practice, and ask lots of questions. Find the mentors to guide you from INSPIRATION TO THE FINISH LINE!

HERE ARE A FEW ITEMS YOU NEED ON RACE DAY:

*Cute Outfit: Moving Comfort -Lila Support Tank and Hopkinton Skort. This is a great race day outfit! Love the length of the Lila Support Tank as well as the fit of the bra and the style. The matching skort is perfect for race day. The material is light, offers a great shape to the body, and there is a boy cut short underneath. The waistband sits flat on your waist (no bunching- like in this picture) and there is an internal pocket.

*Sunscreen: My personal favorite is Arbonne’s Damage Control SPF 30.

*Recovery Drink: Something I always forget- but so important. Hammer Nutrition has a Recoverite Drink that you mix with water and drink immediately following a race or workout. The benefits of the post race drink is to rebuild muscle tissue, muscle gylcogen, and minimize post-exercise muscle soreness. They have done extensive research and offer free knowledge in the areas of hydration for exercise.

*Post-race Food- A healthy meal with a combination of proteins and carbohydrates must be eaten within 2 hours of your workout. Plan it out before you leave the house so you are not scrambling around looking for food!

*Stylish Warm-up Suit. Lucy Power Pant and Endurance Jacket offer stylish options to be worn over your top and skort (just tuck in the skirt material).

*Energy Drink. Hammer Nutrition Heed. Between Al Lyman and Hammer Nutrition, the general rule of thumb is no solid food before a race- unless you can eat it three hours prior. From my perspective, it’s best not to have any food in my stomach prior to racing, because I will either taste it during the workout (burping) or I will puke it up at the finish (some lucky volunteers). So, I don’t eat! I will drink Hammer Nutrition Heed just prior to the start and during the race (if possible).

My goal for all of you “wanting to workout, saying your going to workout, blah blah blah.” Get outside and go for a run! You will be amazed at what it can do for your mental health, outlook on life, and your fitness level!

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Bicycle Racing Photography courtesy of KennyBZ.

Definition to know:

A criterium is a bicycle racing term for a lap race usually less than a mile. Criteriums are timed races which typically culminates in a lap countdown. The higher the category, the longer the race. For example, professional criteriums are usually 90 minutes. However, in some of the lower categories- the race is usually 40-45 minutes.

Things to think about when racing your bike: Watch the other riders! Check their position in the corners; they should ride straight through the corners without braking. You should be able to keep your position in the corner- do not slack off or let a gap happen! If you get gapped, you will be working twice as hard to catch up. Always look two bikes lengths ahead and protect your front wheel. Position, position, position- you always want to be advancing your position! Never, get content to sit at the back. Bicycle Racing is not always about who is strongest- it’s usually the savvy one that wins! Ride with your hands in the drops so that you have better control of your bike. Keep your head in the race! Do not let yourself become distracted with anything! Crashes usually occur when somebody loses focus and taps a wheel in front or behind them! When you get the signal that there is five laps to go, it’s time to think about how you are going to win the race. You should have been watching your competitors throughout the race to see who you think is strongest and FIGHT to get on their wheel. You will be picking up speed during these laps, but, DO NOT start your sprint until you get around the last curve.

What NOT to do in a bike race

Do not attack on lap 1

Do not stay at the front for the first five laps of the race

Do not chase down every single bike that goes off the front

If you are a team of ONE, and you are in a breakaway with other riders who do have teammates, you do not have to pull through.

Do not attack the group with one lap to go unless you think you can hold it all the way around!

Listen to your coach (husband) who is yelling at you on the corners to NOT do all of the above!

Finally, you need to have a plan in your head when you enter the race. The best part is that you know all the “rules” and follow them!

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Cardio and resistance simultaneously…the double threat!

Contest/Giveway…

Written by Julie B Fit.

Okay…so you’re eating right (or close enough), doing cardio 4-5 times a week and doing your resistance training at least 2-3 times a week…so why aren’t you seeing better results? Good question, and one that we have ALL asked ourselves after busting our butts without result! First, let’s explain that, like most things in life, weight loss and changing your body composition is a PROCESS. After having my third child in 3.5 years…(an EXCELLENT idea, mind you…who planned THAT ?!?!) I trained hard for 2.5 months before seeing ANY change in my body. I was up at 5am hitting the gym hard. Nothing. But I kept at it both alone, and with a trainer. But once those pounds started falling off and my metabolism was revved…watch out. It stayed idling at a much higher rate and I was able to drop 40lbs. inside of 11 months. It’s now 8 years later and I have managed to keep the weight off. How did I fuel this change? One way was with a style of training called “supersetting.”

Unlike basic training, where you do 2-3 sets of one exercise then move onto the next, supersetting keeps you running all over the gym the ENTIRE workout! I know, I know…as if it isn’t hard enough, you have to now RUN to the tricep extension machine! The philosophy of supersetting involves taking two different exercises (either for the same muscle group or opposing muscle groups, i.e. back and chest) and flip-flop between them quickly with no rest. For instance…if I were doing leg presses for quadriceps, I would immediately, without rest, do a set of hamstring curls or deadlifts. Another example is bumping together bicep cable curls with tricep cable pushdowns. You get the idea. Again, there is no hard rule about supersetting either opposing or complementing muscle groups, just as long as you are doubling the stress you are putting on those muscles being used.

A great trick to use during supersetting to keep the cardiovascular element involved is finding two machines that are at opposite ends of the gym and that keep you running back and forth. If you are going to use the seated row machine for back exercises, then look for a pulldown machine on the other side of the gym. This way, you are forced to run from one end to the other…back and forth 3 times. Okay, now maybe people might look at you a little funny at first…but eventually they’ll see the method to your madness! “Supersetting” also means engaging the muscles in the most opposite of ways simultaneously. So, if you are going to superset biceps and triceps, try and choose one cable motion (biceps cable curls, for instance) and overhead tricep presses instead of tricep cable pushdowns. Varying the motion and type of stress put on the muscle is as important with supersetting as is the amount of reps being done.

In the end, there are a host of ways to train…we all know that. But if you want double the bang for your buck, I’d try supersetting and see how much faster you can get to your goal!

CONTEST/GIVEAWAY

Julie B is giving away another set of those fantastic DVD’s!! Simply leave a comment with your email address and the winner will be chose at random Wednesday, March 12th (9PM-PST). Winner must reply to email within 72 hours and provide a U.S. Mailing address.

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Fashion shot from Sheila Moon Cycling Apparel 

The sport of women’s cycling needs to be promoted. If you look on the cover of Velo News, you will rarely find a woman cyclist. Bicycling magazine, Cycling News- all of them, rarely use women on the cover of the magazine. In fact, I couldn’t even tell you who are the leading women on pro teams right now - what I can tell you is who is on the cover of Velo News…some dude. It’s almost like women racers don’t exist. You’ve got to hunt around the backs of magazines to find them.

I contacted my old friend Catherine Powers, Aarons Cycling Team, on the subject and this is what she had to say, “We’re bike racers!! Sweaty, skinny, hard-working, foaming-at-the-mouth bike racers! We train hard. We race hard. We do it for less and we put up with more. ” She further elaborated on the extent of how far she would potentially go to improve the *exposure* of women’s cycling, however, she asked me not to print it.

Yesterday, I did my first race of the season- to be discussed later. And, MAN ALIVE, those clothes are UGLY! Could we revamp the designs just a bit to make us at least look attractive? This is the same beef I had with my race day t-shirts. I agree that sponsors need their names displayed, however, there has got to be a better way of doing this!! We are in the business of selling the sport. All of us women racers have a responsibility to promote the sport of bicycle racing to the public. We need to sell it by looking attractive! Get some cycling apparel with style, PLEASE! Ask someone with design experience to make it look good on you.

Look at what running skirts have done to running.

Velo Bella has a sexy jersey. You can go buy one on Team Estrogen right now! It is the number one best selling item on their website. You can even join Velo Bella if you want. It’s a nationwide women’s cycling team. Sheila Moon, founder of Sheila Moon Cycling Apparel, has TONS of sexy jerseys!

Readers, I need your opinions! Am I asking too much?

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This is a great, all around, running skirt. There is a full length compression short underneath- so no chaffing, whoopee! In addition, two outside pockets on the skirt; perfect for an iPOD or that pesky key. The material used is 90% micropoly and 10% lycra. I particularly like the outside pockets and the longer short. Booty coverage and chaff-free on the legs make this skirt is a must have! For my body type, this skirt works great because the waist is cut to fit.

“How does it compare to the Gym Girl running skirt?”

It’s totally different in design, material and fit! My one minor issue with my Gym Girl is the fit in the waist. Connelly genetics (thanks Dad) have blessed me with a pear shaped bottom half (small waist, big butt), so when I run in my Gym Girl, it doesn’t quite fit my waist. Also, the Gym Girl is “swishy, swishy” and a lighter weight material, fine, just different than the Commitment Skirt.

Heather Langendorfer, founder of atalanta athleticwear, has a great story about her skirt and the company.

“I have been an endurance athlete for years. And, because of my “chubby” thighs, have always had to wear compression shorts for comfort and chaffing purposes. However, the year I did my first Ironman, I spent so much time in running gear, I really grew tired of walking around in spandex. So, the idea for atalanta was conceived. There were skirt offerings on the market at the time, but still none really worked for me.

I found running shortly after graduating college, most of my college friends are now shocked to learn that I run MARATHONS since as I like to say - I couldn’t run to the end of the block to save my life… But, running has given me many things; my health, my sanity, good friends, self-confidence, and improved body image and lots of fresh air over the years. I love sharing this passion with other people - and in short, atalanta’s mission is to help other women find their running stride and hopefully expose them to the many many gifts running has to offer. “

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Follow-up to “My beef with race day t-shirts”.

I’m very excited to say that I am not alone in my quest for cute, stylish workout tops! Sally Bergesen, founder of Oiselle Running Company, offered this great information on her new Spring 2008 and Fall 2008 performance tees. They’re either 50% poly/50% cotton or 85% poly/15% cotton. Great for running, with jeans or to sleep in.

I would be ecstatic to get any one of these on race day!!

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It’s that time of the year when I purge my closet of old, unworn, stained and/or unsightly clothes. Over the years, I’ve participated in many running races and triathlons and my evidence of participation comes in the form of a t-shirt.

Honestly, I NEVER wear the shirts! Ok, a small exaggeration, I wore my San Diego Marathon t-shirt a few times to work- when I was a Physical Education teacher and I wanted my students to see my PROOF. But, other than that, they sit in my drawer, clean and never worn for years… Then, I finally decide to throw out, donate or yard sale them. Why you might ask???

They are NOT stylish, fitted, or functional! 100% cotton t-shirts do not wick moisture away from the body when sweating. I can’t think of anything worse than a soggy t-shirt hanging on my body in the middle of spin class. My second “beef” with my race day tees are that most of the time, the shirts don’t fit. I always ask for medium, but, usually, I swim in it. Logos are not cute, pretty and honestly, if I wear one, I feel “frumped out”. They are great, however, for painting the house, washing dishes, mopping the floor, giving the car a wash, lifting weights in the garage, hitting your local gym at midnight, dusting furniture…

Race promoters, sponsors, and t-shirt designers here is my request:

1. Give the runner the option to not purchase a shirt with the race entry fee.

2. The race day t-shirt would be GREAT if you used a high-performance, wicking material.

3. Design a cute, classy, fitted t-shirt and give the runner a choice! I would pay extra for a top that I liked and wanted to wear. IRUNLIKEAGIRL makes a great workout top that is not expensive and cute!  You could put your logo on the front and sponsors on the back, no problem!

Readers, runners, participants…what’s your opinion? Am I whining? Do you know of a race that has a cute t-shirt as part of the entry fee?

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