My first-ever Cortado

As most two-wheelers know, the world of cycling is inextricably tied up with the world of caffeinated beverages. And yet, I know comparatively little about the go-juice. Who better to fill me in than Matt P, known espresso afficianado, and my new roommate besides.

This weekend, between shifts scrubbing and polishing our new digs in the East End (didn't you hear? I'm moving again!), we took a break for a tiny little drink that packs quite a punch called a Cortado.

Matt tells me that if I were ever to spend my winter's training with pros like Michael Barry in Girona (I dunno, maybe next year?) this is what I would be having on every ride's coffee break. It's served in a small glass tumbler, just a little bigger than a shot glass, called a "Gibraltor." It's made with delicious espresso, cut with warm milk in about 1:2 or 1:3 ratio. It's like a little mini latte only better. The barrista even did some foam art that I think was supposed to be a heart, but to me it looked more like garlic. Let's not read too much into that.

Anyway, I took my little Cortado to the table as it was served. No need to add anything. My first sip was a little bit harsh. But every sip afterwards got better and better - smooth, the perfect balance of bitter and sweet. Of course, that meant the best was saved for last and by then I was completely hooked.

We got ours at Crema on the Danny, but you should be able to get them at any reputable espresso joint -- even if it's not on the menu. Hope you enjoy one soon (and I hope the same for me!)

Cheers.

Outside Ride #1

I was convinced (and it did take some convincing, I admit) to join some RPM peeps for a Saturday morning ride this weekend. The early start time was offset by supposedly perfect weather.

Imagine my shock when Saturday morning turned out to be a drizzly, foggy let-down.

But, onward! Had a great ride with this bunch that included old friends and new ones. Got a little bit of testing done (mainly to stay warm) and the hypothermia stayed to a minimum.

Big welcome to group ride season!

Red Panda says: Always play with your food!

Today was starting to feel like a lost cause after spilling both my breakfast AND my lunch on my shirt and various other "trials of life" ... but then I saw this guy, and my frown turned upside down.

Persistence Pays

I saw a fascinating article recently that calls the human body our ancestors' first real weapon. We could run faster and longer than any of the four-legged creatures we hunted, including Cheetahs. And our body's unique ability to regulate its heat allowed us to chase our prey until it collapsed from heat exhaustion. This is called persistence hunting and it was still done until comparatively recently by tribes in Australia and Ethiopa among other places.

The article also got into the dangers of "modern footwear" for running and says that considering how our bodies have evolved, and how they're designed, the 8+ hour/day desk jockey is actually more "extreme" when it comes to stresses on the system — even more extreme than running a marathon.

This is all leading up to a little series on running, covering these points and more through the Nature of Things and the CBC. Click this link for more info (and to read the article -- don't forget to click through the tabs as well!):

http://www.cbc.ca/natureofthings/episode/the-perfect-runner.html

Sacred Rides: 20 TIPS FOR LIVING A MEANINGFUL LIFE

The internet showed me this today and it was quite timely. I've just finished one of life's tough journeys (hence the radio silence, sorry friends!) so it was a good find.

Read the full post here, but here are my top-five picks from Sacred Rides founder Mike Brcic's list:

1. Strive to know yourself as deeply as possible.
2. Seek community.
3. Practice empathy and compassion; every human is doing the best they can to live a full life, and every human is struggling to do so.
4. Fail often, and learn from each failure.
5. Love without conditions and boundaries.

Taken at The Alder's Beach Resort, Courtenay BC, December 2011

Happy New Year!

I began the big job of planning my winter calendar yesterday and 24 hours later, pieces continue to fall into place.

Big change this winter over last is that now when I go to spinning, I face the other direction! Being an instructor has really been a huge benefit so far, and I look forward to helping even more clients at RPM this winter by adding Thursday mornings (6am) as well as part-time instructing through the usual 12-week Base Camp I've been a student of the past five years. A graduation of sorts! Add all that to my regular Monday evening (6:15pm) class and there's plenty of opportunity for me to see you there, I hope!

2012 is also the first year I will be forgoing my gym membership which is fantastic. Instead, Grahame -- a colleague and fellow cyclist -- and I have discovered a mysterious "Room of Requirement" deep in the bowels of our office. It's fully stocked with free-weights, mats and the like and so 2012 will also be the year of the training partner!

Grahame and I are also 4 days into #teampushup ... on January 1, we did five pushups and have been adding one every day since. Last time I challenged myself like this I made it all the way to 60 ... who knows how far we'll get this time?! Join in if you want! Today we did eight.

Speaking of training partners, Nathania and I continue our thrice weekly early-morning runs ... although with the impending arrival of "Bean" we have taken to power-walking to keep the mom-to-be in action, safely. For the second half, she usually insists I do something difficult like climb a hill 9 nine times as we did this morning while she does the same at her own pace. Bean arrives only three short months from now!

For 2012, I am also hoping to add more yoga to the routine -- potentially even taking on Moksha's famous 30-Day Challenge. We'll see how it all fits in.

Supported by plenty of help from my trusted helpers -- Henry the Chiropractor and David the RMT -- I suspect 2012 will be one of my best winters yet.

Which brings me to the most important part of any training program: Goals. While I prefer to keep my specific training goals to myself (mainly because I haven't really thought about them yet, tsk tsk), here are my top five 'philosophical' goals:

1. Travel with the bike more

As much as I hate packing up the pieces and paying the extra cost of flying avec bike box, the amazing adventures I've had on distant soil have steeled me to make such travel a more frequent priority.

One trip is already on the books: Dad and I will be tackling the French Alps this August with Trek Travel so getting into good climbing form this winter will be really important to me.

With Gerhard in California, I hope to also take advantage of some SoCal riding when I do my winter visit.

And of course, widening the scope race-wise would also be cool. For example, I just got back from Mount Washington for some holiday skiing and was excited to learn that the BC Cup Mtb Champs will be held there this summer. Options!

2. Switch it up

2012 could be the year of the marathon. Or at least the half-marathon. And I mean on my FEET. I am allowing myself to succumb to peer pressure and will hopefully be adding the Goodlife Half Marathon to my schedule, May 6. Anyone else?

3. Stay on top of strength training

Skipping the weight room a few too many times last season made for a noticeable lack of power come race day. I think it is also partly to blame for frequent trips to see afore-mentioned Henry the Chiropractor. Room for improvement in this area, as always.

4. Keep it real

I do this because it's fun. I do this because I like it. I do this because it makes me feel good. Time to turn down the intensity a notch because I was definitely close to making my healthy hobby a stressful chore in 2011. In fact, I'd argue I was successful in that. So this season, worrying over results or missed workouts won't be on the agenda. As Matt P often reminds me: everything in moderation! Balance! And we'll get there either way and it's up to us if we want to stress the whole time or just relax knowing it will all work out. (I'm paraphrasing ... )

5. Socialize

Did I mention riding bikes is fun? In 2011 I found out it's even more fun when it's social. So this season (as you can already tell from my training plans) I am making it an official goal to get out more with the amazing people in our little mtb/cycling community.

Hope to see you on the trail -- skiing, running, or riding.

Happy New Year!

Ontario Cup Schedule: 2012

Wow, with the summer and fall being totally occupied (excuse the word choice ...) by the Ontario election, I have to say that November -- and the winter training that traditionally starts with that month -- has really snuck up on me.

However! The Ontario Cycling Association newsletter included the schedule above, just to bring all us mtb racers back to reality, and the trainer.

A new Northern Ontario venue has appeared at the beginning of July which is very exciting indeed. I still sigh fondly over the good old days at Elliot Lake so hopefully the as-of-yet-unnamed Sudbury venue will be equally as memorable, and challenging.

Somehow I have missed the past two chances to try out Woodnewton, so maybe the third time's the charm.

And I see Duntroon is back on the schedule for provincials as well which is a welcome repeat since I didn't get to ride it in 2011, and everyone said it was epic.

Thanks to Chico Racing for providing what looks like another amazing slate of events! Mark your calendars!