My Life as a Downhill Mountain Biker. In 2016 I am proud to be powered by Cycletherapy Bikes, Flare Clothing Company, Dirty Jane, Leatt Protectives, Honey Stinger, and GoPuck. (Photo credit: Trent Rogers)

Tuesday, November 25, 2014

College and Bikes

The following is a paper on culture I wrote recently for a communications class.  We had to choose a culture we were part of that was not our ethnic culture and choose 6 parts of that culture to write about, sharing the culture as if the person reading the paper had never experienced this culture before.  I am proud to say I earned a grade of 100 on this paper and my teacher had this to say: ""What a fascinating culture paper! I truly enjoyed learning more about this culture, as it's definitely one I've never experienced myself, and you wrote about it in a very interesting way. I felt like I was right there on the trails with you! Great work!"



The Culture and Community of Downhill Mountain Biking

By Christina Faust


A large part of my free time is spent on a mountain bike. In the past few years I have gotten involved in the sport of downhill (DH) mountain biking and racing.  This sport involves riding bikes at ski resorts where you can ride the ski lift up with your bike and then ride down trails built through the woods on the mountain.  It is an inherently risky sport, but when done at your skill level with the right equipment it is a sport that can give you a great sense of accomplishment and teaches you a lot about overcoming fear.  There is a great community amongst the riders, especially on the race scene, and even though we only see one another a few weekends out of the year, many of us consider these friends a part of our family.  It is a relatively small community and you come to know most of the people in it in just a few short years.  It is a culture where I feel “at home”, and that is why I chose to write about it for this project.

Dress


One of the most noticeable traits of the downhill (DH) mountain biking culture is the style of dress. Across all forms of biking, the outfits are known as “kits”. Many people associate mountain biking with spandex kits, more like road biking, and these are often worn by regular mountain bikers.  However, DH riders often dress in looser fitting shorts and loose long sleeve jerseys. Sometimes riders and racers wear full length pants, a crossover from motocross riding.  These pants are affectionately called “pajama pants” because of their silhouette.  DH kits are often very bold in their color schemes.  DH riders are a showy bunch of folks.  We like to stand out in a crowd.

Language


Verbal communication in the DH community does not hold to many rules.  It is a dominantly male culture without many boundaries in terms of communication.  It tends to be very open and a bit crude. A sensitive, timid, or easily offended individual might feel overwhelmed in this community.  On the other hand, this type of communication tends to be very honest and you will know exactly where you stand with others.
There is some jargon specific to the sport of DH that you might hear when starting out and wonder what it means.  A few of the more common terms are: Shred—to ride hard/have fun; Hero dirt—the perfect dirt/surface conditions for riding; Freeride—to ride for fun, make your own way down the trail.

Roles of Men and Women

 

As mentioned above, the DH culture is a dominantly male culture.  There is a growing contingency of female riders and racers, but we are still greatly underrepresented in the sport.  It is hard to get a finger on the numbers of women who ride DH, but at races, about one in every 25 riders is female.  It is a tough sport and takes a lot of determination for a woman to really make her mark in it.  Most men in the sport are very supportive of females in the ranks, but they are not going to change their behavior for us, so one must be able to handle what might be called the “locker room behavior” of men.
Female DH riders are fighting against quite a few societal gender stereotypes, and it is always surprising to hear comments from spectators who didn’t know females “could do this type of riding”.  Surprisingly, there are no set roles for men and women in the sport itself. There is many a lady racer who has a support crew of male bike mechanics and coaches behind her, as well as those who can run the whole show on their own, or even work as mechanics and coaches for the men. It is really a sport that proves how bold and strong and self-sufficient a woman can be, which I think is a great stereotype smasher for society in general. 

Rituals


Just as in any sport, many people have their own rituals, but there are usually rituals shared by the group.  One ritual in DH biking is what is known as the “train”.  This can be a “bro-train” or a “lady-train” consisting of all guys (and usually a few girls), or all ladies.  The riders will all congregate at the top of the mountain trail, oftentimes at the end of the day, and follow/chase one another down the trail to the base of the mountain.  In a way, this is a type of bonding activity in a sport that is otherwise a very independent pursuit.  It is a fun way to end the day of riding, and the collective joy for the ride can really be shared through riding in the “train”.

Taboos


One of the greatest taboos in DH riding is one shared with the ski community.  Never say “one more run” or “this is going to be my last run”.  Mostly superstitious, but there may be some merit to the fact that people believe saying this makes you more likely to fall and get injured.  Perhaps you just aren’t as careful once you feel like you are close to being done, and this is a sport where caution is never good when thrown to the wind. Even if you feel like this will be the last ride for the day, people always encourage you to say, “I think I might do 2 or 3 more rides down”, and then call your day at the bottom of the mountain, when you are truly finished riding.

Friendships


This is one of the most rewarding parts of the DH culture.  For the most part, DH riders are a friendly and welcoming group and you are destined to form a new friendship almost every time you go to the mountains.  You will often find yourself riding on the ski lift up with people you have never met, so of course conversation ensues, and sometimes you end up riding with that person for a while and find other common interests along the way.  It is interesting to find that most people who decide to try or take up the sport are cut from the same cloth, which makes the sense of community even stronger.  In the 3 years I have been riding DH I have gained a large number of good friends who are all very positive and supportive and we all love to have fun together.  Being a female in the sport also makes friendships easier since we are so few in number.  Every time I see another women I try to talk to her and make a connection of some sort.  This helps welcome new women into the culture too which I hope will grow our ranks and continue to break the bounds of societal stereotypes.

The downhill mountain biking culture is my second family and I feel truly fortunate to have found my place in this community.  It has made me feel stronger and bolder and more comfortable in my everyday life.  Spending time where there are few gender stereotypes to fight is very freeing as a women.  The DH culture is so supportive and welcoming and full of great friendships that I hope everyone in this world finds a culture like it in their own lives. 



 




 

Wednesday, October 29, 2014

Retrospection

The gravity lift season has ended, it is prime XC weather in the foothills here in NC.  Time to spend some time in the woods and reflect on the past season and mentally reset for next year.  In that vein, I have put together, if you will...

'What I did on my Summer Vacation'

6 months of Shred

May--My 2nd Annual Duryea Road Trip.  I love this spot to race! Its an urban setting downhill in Reading, PA.  I get to visit my sister too who lives in the area.  This year I road tripped with my friend Chelsea and we had a blast meeting some new ladies.  The scary guardrail A-frame got slightly less scary and I even managed to hit the pro line off of it.  Can't wait for next year!
Super scary A-frame.

Chelsea, Lindsey, Nicole, and I.  DH ladies are so much fun.



June--Shredcation #1!  Brad and I took a mega road trip up north and visited my family and packed in loads of freeriding at Blue Mountain, Mountain Creek, and Highland Mountain Bike Park.  Super Rad times were had with lots of great friends.  No racing involved.  Had a few rough high speed crashes and hurt my shoulder, but also cleared a full line of dirt jumps and rode loads of drops.  An amazing week of DH.
So sad to leave this place!

Hanging out with all of our NC friends in NH.

Dirt Jumping Divas!  Me, Hailey, and Averee playing on the jump lines.

July--Freeride days at Beech Mountain--we did a bunch of these and had some great weather before the races started.  Always fun to go to the Beech in the summer ;)  These next 3 amazing shots are from Mandy Loorham at Random Start Photography.
First couple on the lift on opening day!

So fun to ride my home mountain.

All the locals, last run!



April--August--Southern Super D Series Races--these were so much fun to do--lots of fun courses.  I talked my friend Candi into trying it and she and I raced neck and neck all season. I think she's hooked.  Next, get her hooked on DH. ( Mwahahahaha.) I ended up first in the series and they gave some amazing prizes!!!  The regular racers were such a great crowd and the atmosphere was so laid back.  Super fun competition and I can't wait to do it again next year!

Champions and their loot!

Hauling the mail for a tight race at our local spot, Hobby Park.  Improved on my first run by 15 seconds, but I was stil1 1/10 second off Candi's time!  This photo is by Icon Media Asheville.  They came out to many of the Super D races and took some really amazing photos!



August--Shredcation #2!  The Windham World Cup.  This was one amazing trip.  We visited my family in NJ and then rode at Mountain Creek and raced in their Thursday night fun race series which was a blast!  Then we drove to Windham and spent the weekend with some friends from NC.  Watching the World Cup Racers was INSANE!  Riding at the World Cup was super fun.  And we did the Red Bull Berm Burners competition which was a blast!  It was a great weekend.
Me and Brad enjoying too many Red Bulls.

On my way to qualifying to race against the guys.  I didn't last long against them! If we can get 16 women to enter next year we can have our own class!!  ( Sorry, I can't remember who took these photos, so many peeps takin' photos and someone sent these two me second hand.  If you took them, let me know, I'll credit you!)



I put together a pretty good run for my race at Windham and took a first place against 10 women.  I told myself that if I did well I would move up a category because I knew this would be a stacked race and a more accurate representation of abilities than most races.  So next season I will be progressing through the ranks as a Category 1 racer, about which I am super excited.  I have lots of skills to work on to make it to pro level, and I intend to focus on them until I am really confident.  After all, "An amateur practices until they get it right, A pro practices until they can't get it wrong."  I haven't quite got it right yet and there's no point in taking chances and risking injury.  Practice, practice, and more practice, oh, and that condtioning stuff....

Hitting one of the biggest drops I've ever hit in my race run.  Cat 1 move for sure!  So scary.  Need lots of practice time on drops before I go pro!  Photo by Paul Hanson, so excited he got this!
Leanin' the turns!  Got fastest Amateur Female through the speed trap.
July-September--Beech Mountain Race Series--These races were fun and not fun.  They were the source of some mental anquish.  I ran a Ladies Lounge at all of the races and I think the pressure of having commitments other than my racing pulled me in too many directions.  I know that the ladies really enjoyed the ladies lounge though, so I am glad I did it.  The races here are always mudfests so they are not always as much fun as you hope.  The last two races were much more laid back than the first one which was a ProGRT as well so that added a different dimension to the atmosphere.  We had lots of new faces on the podiums at the last 2 races and it was amazing to have full podiums 5 ladies deep at every race.  The Southern Gravity Sisterhood is slowly gaining in numbers.
Ladies start line up for Race #3: Eva Wilson, a recent transplant to NC, Me, Scout Clark, Chelsea Blocker and Courtney Carter.  Not pictured because she was often taking the pictures is the rad and inspiring Shanna Powell of Endless Bike Company.

Ah, the mud of it.  Me, Chelsea (her jersey is white, no, really), Rae Gandolf, and Meike Knight.

Getting low for the berms at the end of the course.  Another great shot by Mandy Loorham of Random Start Photography who is also fellow ambassador for Dirty Jane.

One of my all time favorite photos--always get some great shots from JaySchultz with GoJamMedia.





I finished out the lift-serve season with some great ladies' days at Beech Mountain.  I received my coaching certification from PMBI this spring and put it to use with my Ladies' Lounge and Ladies' Days at Beech.  We had some decent turnouts and I was stoked to help more ladies conquer the steeps and the gnar that is DH.
Myself, Vonda, Susan, and Kassi.  These ladies braved some rough weather and conquered some tough terrain!

Janda, Me, Susan, and Leah.  A great last day on the mountain.  These ladies made lots of progression, looking forward to seeing them lots next year!
Holly, Nina, Me, and Precia.  These ladies from Georgia rocked the DH trails and the whiskey shots.  Super fun Friday.  Hope to see them next season!

 It is always fun to look back over your year and see all the connections you've made and ripples you've created in the pool of DH.  It's become so much more than racing, although that is a super fun part of it.  It's an amazing community and I love my little part of it.

I challenge you to look back over your year and think about the challenges you faced and the things you've learned along the way.  Retrospection, then Reflection, then Reinvention...

Monday, September 8, 2014

Pony Tails and Biking Trails

There is an undeniable link between girls and horses.  Lots of girls love horses.  Not as many get to ride horses as they are an expensive pastime.  I was lucky enough to be able to find a cheap place to take lessons in high school and I talked my parents into letting me go to college for Equine Science.  Yes, I have a Bachelor's Degree in training horses.  I always liked riding bikes too, I rode them long before I rode my first horse, and often they were a means of transportation to get to the horse farms.  I also explored the woods on my bike when I didn't have a horse to do so.

Riding my amazing Quarter Horse, Brigadoon, at a Horse Trials in 1997.
As I get more involved in the mountain biking community I meet more and more women who have horses in their past or who enjoy both sports together.  I am not sure what the link between the two is, but I think if we can find it maybe we can get more women on bikes!  I mean, have you ever been to a horse show?  The female to male ratio is just about opposite what it is at a bike race.  Maybe bike guys looking for a lady who loves the outdoors and doesn't fret about spending weekends doing expensive hobbies should attend more horse shows, and vice versa.

Riding my amazing bike, Dragon, at a Super D this spring.
I decided to reach out to some of the ladies I have met in my bike adventuring to see what their thoughts were on the horse-bike connection.  This is the first of what could be many installments on girls and their tails to trails conversions.




RILEY WEIDMAN  is a nursing student at Penn State and was the Pony Club Nationals Champion in 2007.   "I would say the correlation that I love between MTB and horses is the speed, jumping, and the personal challenge.  I love the feeling of accomplishment when you tackle a jump (on horse or bike) that only recently looked impossible to you. I always make the comparison of how looking ahead of where you are going is so important in both sports (still something I'm mastering) and how when jumping a good reliable horse you can trust them to save your butt if you make a mistake, but in downhill you're on your own. On the other hand, a bike generally has more reliable brakes."
Riley on the LoPan Drop at Seven Springs Bike Park.
"I rode dh for the first time when my family took a vacation to seven springs and tried out their bike park and I completely fell in love with it. I knew nothing about bikes but knew I wanted to get into the sport. There weren't any bike parks that I knew of near my hometown at that time, but I would always ask my parents to go back to seven springs sometime (which was a 5 hr drive). At this time I was still a pretty focused three day event rider and didn't really have the time. When I finally made it back in 2012, I was pretty down on my luck horse-wise, and was getting discouraged that I could never replicate the success and partnership I had with my first horse (in the picture). It was on this day that I met my boyfriend Ben who happens to be a pretty amazing dh rider. Even though we lived so far apart we kept talking and he would eventually teach me everything I would need to know about downhill for someone with absolutely no experience. When I learned there was racing, I knew I had found my new sport. It is the closest thing to cross country on a horse (my favorite thing ever)."


Riley riding Cross Country on her horse Tayla at the Bucks County Horse Park in PA.




ROBYN EMBREY: "I started riding horses at the age of 3 and was totally horse crazy for years after that. Mountain bikes were something that my dad started getting into when I was about 10 or 11, doing a couple of races a year. I thought it sounded like fun and something different, not having to dress up in fancy (and really warm) clothes at summer horse shows. Since I've been into racing downhill I get the same excitement of flying over jumps but without the unpredictability of the four-legged beast. If you crash the bike it's going to be your fault..." http://therobynator.blogspot.com/2014/04/remembering-peaches-wonder-pony.html


Robyn at the 2013 ProGRT at Bootleg Canyon.


Robyn competed on her horse Peaches in 4H competition from when she was 9 until she got out of high school.




SUSAN THOMAS is a local NC lady who is an amazing multi-tasker and adventurer.  She runs a horse farm, takes care of her family, and still finds time to promote local trail initiatives (check out her latest baby--a pumptrack for Greensboro) and go on amazing bike adventures.  She began riding bikes with her son when he took up riding to cross train for motocross.  She used to train horses and riders for the show circuit and now she takes new local lady mountain bikers out for fun trail adventures. 

"I've often described "attack" position on a mountain bike as "2 point" to girls that ride horses...they knew exactly what to do!"
Susan conquers a super technical skinny feature in Boone, NC

Susan puts her retired dressage horse, Checkers, through his paces.


I think what it comes down to is that there are those of us who are adventurers at heart.  We yearn to explore and go beyond the known.  We like to challenge our mind and body along the way too, so we need more than the simple act of hiking.  We like to have some company in our challenge, but not necessarily another person, and as such we enjoy the camraderie of our horse or our bike.  Oh, and we seem to enjoy jumping things.

Monday, July 21, 2014

Life Lessons from the Ladies Lounge

Beech Mountain ProGRT...weather forecast...not optimal.  After races I tend to dream about my run, I keep having nightmares...

The mud was thick and deep and unforgiving.  I found myself falling over sideways on the downhill side of the race course and rolling down a 45 degree slope about 10 or 15 feet.  Unfocused and frazzled, I scrambled back up the hill to my bike, tried to regain a bit of composure, and continued down the trail until the mud took me out again.  I wanted to give up, the conditions were getting the best of me, I felt constricted in my goggles and armor.  I pulled my goggles off my head but didn't know what to do with them.  I was at the start of my favorite section of the race course, the rock garden.  I didn't want to not ride the rock garden, it makes me smile, but I wanted to give up so bad.  I wrapped my goggles around my handlebars and hopped back on the bike and the crowd started to cheer.  As I pumped my way through my line they started to sing "Happy Birthday".  I wanted to cry, my boyfriend had wanted to do something special for my 40th birthday (still two days off during my race run), but hadn't planned anything.  This was a pretty amazing surprise.  The whole crowd in the rock garden at Beech Mountain singing Happy Birthday as I rode through.  Very cool.  I was all smiles now, but once I got into the open, fatigue got the best of me again and I pretty much gave up and rolled to the finish.  I was sad and disappointed in myself, I had already forgotten the awesome birthday song in the rocks because I had put all my focus on trying to win this race and failed miserably.  I got trapped in the competitive blackhole and I witnessed others get trapped in it too.  That blackhole can really throw you in a funk.  Time to climb out.

Happy Birthday Rock Garden.


This was my 7th series race at my home mountain, a mountain where I helped clear brush for the original trails for Gravity Nationals back in the spring of 2011, back before I had even ridden a downhill bike!  I was feeling good for a win at the last race of 2013, but a flat tire ruined that aspiration.  My blind focus on a goal would ruin this one.  I thought I was ready, Mother Nature and my lack of practice in the changing conditions showed me I was not.  Seven races, not once on the top of the podium. Disappointing?  Yes.  I have had some time to think about the events of race day and have started to come to peace with it. 

Muddy girls on practice day.  Me, my friend Chelsea, pro lady Rae Gandolf, and first time downhiller Meiki from Germany!


Back up one day...practice day was amazing!  The weather pretty much sucked, but the course was super fun even in the wet, and the ladies who joined me for the "Ladies Lounge" I had put together for the weekend were really excited to ride.  One of the girls had only been on the downhill bike for a few weekends and was determined to race.  She had a blast on practice day and successfully got to the finish on race day.  Another friend joined us just to ride on practice day and had tons of fun riding the beginner trail but decided to save her first DH race experience for a better weather day and perhaps a bigger bike.  A few bike friends came just to hang out with the DH ladies.  I got to connect with a few pros who I already knew and some I had never met.  All of them very cool women.  We all got dirty and had fun riding together.  This is what downhill racing is all about!  Connections and good times!  Learning from each other and encouraging each other when a new challenge presents itself.  This weekend was full of challenges of every sort and I have come out of it with quite a bit of insight on competition and how it can be a positive thing, but how it can also be a tad bit evil.  A few thoughts from my experience:



Competitiveness is not attractive.  Finishing a race run and instantly spouting off how terrible it went will not win you any fans and feels really crappy.  I had a great ride through my favorite rock garden and everyone sang me Happy Birthday.  That was awesome.  I should have focused on that.  My boyfriend would have been stoked if that was the first thing I said when I came down and I would probably not have gotten so depressed about how crap the rest of my run was.
Pitting yourself against the competition is a lost cause.  You will be much happier pitting yourself against Yourself.  Race the same race courses more than once and compare your new time to your old time.  I improved my time on this same course with the same conditions by 7 seconds.  And my slower time was a clean run, my new time included two crashes and two stops and giving up at the end.  Which means I must be improving by leaps and bounds in the speed category, now I just need to work on controlling that speed a bit better.  I won against myself, and that is what really matters.  Comparing yourself to others also puts rifts in what could be great friendships without that competition added.  We are competing for fanny packs, coozies, and trucker hats after all, so what does it matter?
A race is only a few minutes of your life.  Skill is a huge factor in a race, but so is luck.  Sometimes luck is on your side, sometimes it is not.  Sometimes you crash, sometimes you have a mechanical, sometimes you get passed (that really feels sucky, happens to me a lot in XC), sometimes things just don't go your way.  Just like in life.  There are lessons to be learned in every challenge that we face on the downhill race course.  The best course of action is to look at the situation, decide how we can learn from it in a way that makes us not only a better athlete, but a better human being, and prepare ourselves to face that situation from a wiser perspective the next time we are faced with it.  Getting frazzled about my crashes did nothing positive, and giving up really shouldn't have crossed my mind, (barring injury of course).  Better to breathe through it and quickly refocus that energy into the power to keep going.  This is something I really really need to work on.

All in all this weekend was a good learning experience.  I do wish the weather had been a bit more cooperative.  I missed out on a few connections I wanted to make with some ladies because the gloom put me in blinders.  I tend to be an introvert and when I am stuck in a full face helmet all day because the weather doesn't really let me take it off I end up hiding.  (Something else to work on--speak up!)  It was great to connect with a few of the pro women and to see all my racing friends.  It was awesome to see my friend Jessica on top of the podium even though I had hoped to be there.  We both raced our first race together 2 years ago and it is great to see how much she has progressed.  It was definitely amazing to have a full podium for the Open Women category and be on it with all my friends.  Hoping my Ladies Lounge will continue to give new ladies a warm welcome into the race scene.  

Open Women on the podium.  1st: Jessica Gilbert, me in 2nd, 3rd: Sierra Gleim, 4th: Chelsea Blocker, 5th: first timer racer, Alviola Haley.  Great job all!

Tuesday, July 15, 2014

The "back forty"


http://media-cache-ec0.pinimg.com/236x/ff/c2/c7/ffc2c78243fa95b97d8b5d790e39161e.jpg 








In one week I will celebrate my fortieth birthday.  A few people, even those I know relatively well, are going to be surprised at this news.  That makes me exceedingly happy!  Most people who don't know my age guess that I am under 30. 

The trick to staying young I think lies in living life by the seat of your pants most of the time.  Having a plan is always good, but often doesn't work out the way you hope it will.  Life is a balancing act, but it really helps to know how to fall, and sometimes it really helps to know how to throw yourself over the edge and trust your ability, your friends, your bike, or your instinct.

I started mountain biking seriously just before my 35th birthday.  Did a great amount of investigation on women who started biking later in life.  I was inspired by women like Marla Streb who discovered the sport a bit later and really killed it on the race scene up into her 40s.  I think many women struggle with social image during the teens and twenties and even into our 30s.  Even though I kind of broke the mold of a typical women as far as career and pastimes went, I still fell prey to societal norms and felt pressured to get married and start a family during my late 20s and early 30s.  My 20s were dominated by relationship goals and image.  Now I just don't give a crap.  Yes, I have a great relationship, but even if I didn't I don't think I would be worried about it much.  And I don't care how I look or what people say.  Getting older makes you worry less about society and more about how fully you are living your own life. 

A truck full of wheels > a cabinet full of lotions when it comes to obtaining a youthful glow.

I am so happy to be part of the mountain biking community, and especially the Downhill community.  It is such a rewarding and inspiring sport for women.  It forces you to focus on something outside of yourself while still being within yourself.  It helps you find flow and translate that to other areas of your life.  It teaches you how to fall and get back up and brush yourself off and move on.  If you recover from that tumble down a rock garden, then you will recover from that a**hole who actually wasn't even right for you.  If you can muster up the courage to conquer intimidating features you can muster up the courage to do just about anything.  The ladies who you connect to will become some of your best friends.  Women in mountain biking are down to earth and real.  We tell it like it is.  Even though some of us feel timid at times, deep down we are not or we would be at home on the couch, not on a bike.  We face life head on.  We love to ride and love to get other women to ride.  We want other ladies to worry less about society and more about how to really live life to the fullest.  We think the best way to do that is to be on a bike.

This weekend I will likely celebrate my birthday a few days early since I will be participating in the ProGRT race at Beech Mountain with many of my close biking friends.  I am heading up a "Ladies Lounge" at the race in an effort to introduce newer ladies to the sport of Gravity racing.  I am pretty excited about it and hope it will be a huge success and inspiration.  I would love to see this idea grow at other mountains.  For women to take the time to help other ladies out who may otherwise be too intimidated to come out to the races.  Sacrificing some of our own practice time to give other ladies a helping hand will make the sport a better place.  Sharing the Shred is the Fountain of Youth.

Tuesday, April 29, 2014

Fitness Challenge Day 29

The Exercise:  Push Ups

Okay everyone, I have completely slacked off on my challenge and haven't done any of my own challenges for the last week or two.  So, if you've been keeping up, kudos to you!  You have done better than me. 

Today's exercise is push ups.  You should know the drill with these by now.  Challenge yourself with a new variation or if you've been doing your pushups on your knees, try some on your toes. 

The Challenge:

Complete about 3 sets of as many pushups as you can do, resting for a minute between sets.

Great job everyone.  One more day left!

Monday, April 28, 2014

Playing in the Dirt

Spring has definitely sprung here in North Carolina.  In the Piedmont area the trees are starting to look full and lush.  Time to start sprucing up the yard a bit.  It doesn't get a whole lotta love since we usually spend our time riding bikes rather than planting flowers or veggies.  If there is digging being done it is often on the dirt jumps or pumptrack in the backyard.  Our main flower garden is the wild nest of nature that is the front lawn.  I don't think it contains a single blade of grass.  The honeybees love it!

I do try to plant a few pots of colorful flowers each year, and I use recycled planters that can be used as hanging baskets or as standing pots...



Do you have old helmets laying about and have you ever wondered what to do with them?  Those old skate lids that maybe hit the ground one too many times, the helmets your kids have outgrown, the full face that got left in the garage and became a winter home for mice.  Helmets are one thing you really don't want to hand off to someone else, especially if they are old or have done their duty a few times.  But throwing them all away just seems so wasteful!  So here you go...a fun and beautiful way to recycle those old helmets and spruce up your home and garden while flaunting your love for all things bike.

And now that you've found a good use for the helmet you are still wearing that has maybe reached the end of its useful life you can head on over to Dirty Jane and buy yourself a new one for the trail.  They have lots of styles and great colors to choose from!

Supplies needed for your planter:

Old helmets (drainage holes and hanging apparatus already included!).  With some helmets, like skate lids, you can pull the insides out and just use the shell, this will make more room for your plants.

Coco liners for hanging baskets (the smaller size the better, but you can cut notches out of larger ones to make them fit)

Potting soil

Your choice of plants.  If you want to hang your baskets, try trailing plants.  If you want to use them as pots use more upright plants.

For hanging baskets, purchase some rope or long hooks.

Voila!








Happy Planting Dirt Vixens!

Sunday, April 27, 2014

Fitness Challenge Day 28

MONDAY FUNDAY!


Our last Monday of the Challenge.  Today find some time to go out and run like a kid.  Whether that is a leisurely jog around the park or a full on run with your kids, find your version of a good heart pumping run for fun.  A lot of riders hate running, but I have found running makes me a better rider.  I can really focus on my breathing tempo when I run which help me use my breath better when I get on my bike.  If you find you enjoy running, add a fun run into your routine once or twice a week, it is also great for days when the trails are too wet or even when it is raining. 


Fitness Challenge Day 27

The Exercise:  Boat Pose

A little core work today to keep building that centering and balance strength for smooth and stable riding.  We are revisiting the boat pose that we did on Day 16

The Challenge:

Do a few warm up stretches, like cat and cow (on your hands and knees alternately arch and round your back,  looking like an angry cat or a sway backed cow).

Find a version of boat post that works for you by watching the video.  You may not be able to do full boat pose and a variation may be necessary.

Try holding your version of boat pose for a full 60 sec

Repeat 3 times.

Challenge met! 

Saturday, April 26, 2014

Fitness Challenge Day 26

The Exercise:  Straight leg deadlift + row

How to Do it:

image
Start standing with your feet hip-shoulder width apart. Hold a barbell or dumbbells at your sides. With your knees soft, bend at the waist and push the hips back until your torso is parallel to the floor. Squeeze the glutes and hamstrings, then pull the weight up toward your chest, squeezing your shoulder blades together. Lower the weights, squeeze the glutes, and push the hips forward to stand. That’s 1 rep.

The Challenge:

Do some warm up work to start.

Start off with about 10 reps at a lighter weight.

Rest.

Add a few pounds to your load and aim for 20-25

Rest.

Repeat the last set.

Rest.

Using LESS weight do one last rep, aiming for 30-35

Challenge met!

Thursday, April 24, 2014

Fitness Challenge Day 25

The Exercise:  Pigeon Pose

This is an amazing stretching exercise for cyclists.  AMAZING.  It may hurt a bit, that is just those hips stretching out.

How to Do it:



The Challenge:  Follow the video above for each side.  Try adding this to your daily routine!

Wednesday, April 23, 2014

Fitness Challenge Day 24

The Exercise:  Squats

So, once again it is leg day, are we whipping those legs into stronger biking shape yet?  How about some more squats to help us along?

We've done squats before back on Day 3, so these should be old hat by now.  Try adding some weight to your squats with dumbbells or kettlebells for a harder workout.



The Challenge:

Warm up with a few lunges and about 5 squats just to get your legs moving. 

Rest about 30 seconds.

Do as many squats as you can while keeping proper form

Rest 1 minute, shake out your legs, walk around and loosen up.

Do a second set of as many squats as you can!

Rest 1 minute.

Do a third set of max squats and add a fourth if you are really feeling the urge to push yourself.






Tuesday, April 22, 2014

Fitness Challenge Day 23

The Exercise:  Prone Jacknife

Variation 1
Variation 2
  

Okay, we are revisiting the jacknife for our core day.  For a refresher go back to our last jacknife workout on Day 9.  We started with a jacknife like the one pictured above in Variation 1.  For those of you looking for a bit more challenge, try variation 2 this time around, these are more difficult as your weight comes more into your arms and they really take some core strength as well as arm and shoulder strength and stablility.  Remember to keep your back as flat as possible in both variations and work from your core, not your lower back.

The Challenge:

Last time our goal was 2 sets of 10 for the uninitiated or 3 sets of 15-20 for your fitness-oholics.

Today lets try for 3 sets of 12 for the newbies with variation 1.

For our hard core cores out there try for 3 sets of 15 using variation 2.  

Don't forget to warm up first! 

Now, grab that ball and have fun!

Monday, April 21, 2014

Fitness Challenge Day 22

The Exercise:  Prone Press

These are going to be challenging even with no weights, especially so if you have tight shoulders!  A great upper body strengthener.


How to Do It:

http://www.bicycling.com/sites/default/files/fck_content/prone_press.jpgProne Press
Most cyclists will find this challenging enough without weights. Stand with your knees slightly bent and feet shoulder-width apart, then lean forward so your upper body is 30 to 45 degrees from vertical (press backward with your hips for balance). Raise your arms so your hands are at shoulder height and your elbows are still near your sides. With your palms forward, extend your elbows until your upper arms are next to your head. Use your upper-back muscles to keep your arms in line with your ears—don't let them fall toward the ground. Return to the starting position.

The Challenge:

Don't forget to warm up!

1st set:  try doing 10-15 with no weight.

Rest

2nd set:  If you feel comfortable adding some light weights to the exercise go ahead and use light dumbbells (maybe 2-3 lbs).  Do 15-20 reps either with or without weights.

Rest.

3rd set:  No weights for anyone this round, aim for 25.

Rest

Final set:  Either add the weights back or use no weights and aim for 25-30.

Challenge met!

Sunday, April 20, 2014

Fitness Challenge Day 21

The Exercise:  Jump Rope

Monday Fun Day!  Get out that jump rope that has been hanging in your closet for ages and start swinging.  Or grab the kids for a session of Double Dutch.  Yeah, I don't know how to do that either, though I always wished I could when I was a kid.  Takes some pretty good rhythm and coordination for sure and would probably be a mean cardio workout. 

For a little unreal inspiration:
Okay, did anyone else know that there are actually Jump Rope Grand Nationals and World Championships?  I wonder if people who know nothing about biking are in such disbelief when they discover videos of downhill races.

I hope everyone is doing well and enjoying the challenges.  Who is feeling stronger?  I will admit I've missed a few days myself, but I did get to ride on those days, so that is good.  Gotta get back to it.  Maybe I need to make myself do each challenge before I write the next one, that way I will be sure to get 'er done! 

Have fun jumping that rope!  No particular challenge, just have some fun!

Saturday, April 19, 2014

Fitness Challenge Day 20

The Exercise:  Push Ups

Today we are revisiting pushups to help build that upper body and core strength.  We just did these a few days ago, so in case you need a refresher on the how you can click back to Day 15.

The Challenge:

Beginners:  Aim for 4 sets of 5 pushups

Intermediate:  4 sets of 10

Advanced:  4 sets of 15-20

Friday, April 18, 2014

Fitness Challenge Day 19

The Exercise:  Reptile Rows

Today's Exercise is going to be a great core workout and you are probably going to feel it in your legs and shoulders too.  Combining the plank with some sideways leg lifts for a super reptilian challenge.

How to Do it:


The Challenge:

Do some warm up work before getting down into your plank.

Begin with a set of 5 of these on each side (10 total).

Rest, maybe rock out some child's pose for a good in between stretch.

Next up go for 10 on each leg.

Rest.

Try for 20 on each side!

Rest.

If you are ready to call it quits, by all means do!  You did a great job getting to here.  Want more challenge?  Go for 30 on each side!

Challenge met.

Thursday, April 17, 2014

Fitness Challenge Day 18

The Exercise:  Hip Flexor Stretch 

Find some great info on this and other stretches for cyclists in this article:  http://www.bicycling.com/training-nutrition/training-fitness/hip-flexors-stretch
  

How To Do It:





For the Challenge just follow along with the video doing 10 stretches on each side.  Add some of our stretches from previous weeks  (the wide legged forward fold and the lying quad stretch) for a full stretching session! Or go take a yoga class!

Wednesday, April 16, 2014

Fitness Challenge Day 17

The Exercise:  Romanian Deadlifts

These are a bit different that typical deadlifts and they put less stress on your lower back and spine.  And you'll feel these in your hamstrings tomorrow baby!  They are helpful for cyclists as they work the forward bend at the hips while keeping a flat back (good cycling position!).  For more info see this ARTICLE.

How to Do it:

You don't necessarily need a barbell for these, you can do them with dumbbells, just be sure to keep your position correct.  The bar does help as you can touch it to your legs.

The Challenge: 

Do a quick warm up, making sure to loosen up your hips and legs and shoulders.  Try some jumping jacks and some wide-legged forward folds

Do a warm-up set of about 10 of these with a lighter weight.  Try 10 lb dumbells or a 20 lb barbell

Move up to a heavier weight for the challenge.

Aim for 3 sets of 20-25.

Challenge met!

Tuesday, April 15, 2014

Fitness Challenge Day 16

The Exercise:  Boat Pose

Boat Pose is a yoga pose to help strengthen your core.   Even if you have a strong core, I promise you this one is going to be challenging.  Much more challenging than a plank.

How to Do it:



The Challenge:

Do a few warm up stretches, like cat and cow (on your hands and knees alternately arch and round your back,  looking like an angry cat or a sway backed cow).

Find a version of boat post that works for you by watching the video.  You may not be able to do full boat pose and a variation may be necessary. 

Try holding your version of boat pose for a full 60 sec

Repeat 3 times.

Challenge met!

Monday, April 14, 2014

Fitness Challenge Day 15

The Exercise:  Push Ups

Ahhh...good old fashioned pushups.  They are actually a full body workout, but you will really notice them in your arms while you are doing them.  A great push up challenge if you are so inclined, with some variations on the traditional pushup: 
http://www.fitsugar.com/30-Day-Push-Up-Challenge-30974208


How To Do It:



Do some warm up work before jumping into your push up challenge.  Maybe some jumping jacks and some shoulder and arm circles.

If you have never done push ups before, you can try starting off on your knees rather than your toes.  Another good way to start off (which is how I did it), is to do inclined push ups.  Try putting your hands on the edge of a weight bench or the kitchen counter or a chair (just make sure it won't slide away--brace it against a wall).  The incline makes them easier because part of your bodyweight is still on your legs.   You can work your way to lower inclines until you can do them on the floor. 

Since this is our first day of pushups in the challenge, beginners aim for 3 sets of 5 with rests between.  For my pushup veterans--aim for 3 sets of 20!  Don't think you can do that many?  Set your own goal somewhere in between.  Just remember to make it challenging for you.