Freeze-dried beet juice powder is one of the main ingredients in Beta Red. While we include this for it's performance-increasing effects, research also shows a glass of beet juice can reduce signs of inflammation in cardiac blood vessels. These blood vessels are known to be increased in people with coronary heart disease.
]]>February is American Heart Month so its a great time to talk about how Beta Red Pre-Workout Formula can improve your cardiac health.
Freeze-dried beet juice powder is one of the main ingredients in Beta Red. While we include this for it's performance-increasing effects, research also shows a glass of beet juice can reduce signs of inflammation in cardiac blood vessels. These blood vessels are known to be increased in people with coronary heart disease.
Researchers at Queen Mary University of London investigated whether a daily beetroot juice high in inorganic nitrate (like Beta Red) would increase levels of nitric oxide, and whether this would impact inflammation. The results were impressive.
"Those who drank nitrate-rich beetroot juice had higher levels of markers of nitric oxide in their blood, urine, and saliva compared to those who consumed a low nitrate juice. They also had lower circulating levels of a type of white blood cell called the inflammatory monocyte, and the monocytes that remained in their blood became more anti-inflammatory.
The high nitrate juice also appeared to restore the function of the endothelium, the cells that line the inside of all blood vessels. The endothelium is crucial to keep blood vessels functioning normally, but this is lost in inflammation."
Dr Asad Shabbir, Clinical Research Fellow at Queen Mary University of London, involved this research, continued:
“Inflammation is vital to protect the body from injury and infection. However, in people with coronary heart disease persistent inflammation can exacerbate the furring of the arteries, making their condition worse and increasing their risk of a heart attack. Our research suggests that a daily glass of beetroot juice could be one way to get inorganic nitrate into our diet to help to interrupt harmful inflammation.”
Professor James Leiper, Medical Director, said:
“This research suggests that increasing the level of inorganic nitrate in your diet could help to reduce inflammation in your body. We know that inflammation plays an important role in the development and progression of cardiovascular diseases and therefore interventions that can dampen inflammation have potential as future treatments to tackle this.”
Beta Red contains Betaine, as well as other amino acids, in addition to freeze-dried beet juice powder. This amino acid was originally discovered in beets and has been shown to convert a chemical (homocysteine) harmful to the heart into a powerful antioxidant (L-methionine). In other words, betaine is cardio-protective – meaning it protects the heart.
At a time when athletes are going to great, and sometimes questionable, lengths to combat inflammation, it's nice to know something we are already using is protecting our cardiovascular systems from it.
We love Beta Red for helping us go further and faster, but it feels even better knowing a daily dose helps keep our hearts healthy at the same time. I can't think of another product with such a powerful one-two punch.
]]>By Brian Maslach
It’s the time of year when many of us resort to indoor training to avoid frigid temperatures. Since indoor workouts are typically shorter, and often more intense, it makes sense to do everything possible to get the most from these abbreviated sessions. Whether you are Zwifti'ng, strength training, or doing some other workout inside, dialing in your before, during, and after (BDA) workout nutrition will help you get the most out of your training time.
Since many of us perform indoor workouts first thing in the morning, peri-workout nutrition becomes even more important. I'm not a morning person, so it's critical that I prepare everything I need to start training the day prior to give my half-asleep brain fewer excuses to skip working out. This means prepping food, laying out clothing, and having my bike or other gear ready to go the day prior.
If I'll be having a meal before training, I'll prep overnight oats or a smoothie the night prior. I like smoothies before intense morning workouts since they are light on my stomach and digest quickly. I usually make my smoothie the night prior and put it in an insulated thermos bottle in the freezer overnight so I can begin drinking it as I make coffee. I also do this when I need to leave the house early for work or travel. You can find some of my favorite smoothie recipes here and here. Recovery Protein and Beta Red are now staples in all my smoothie recipes.
Beta Red in particular improves workout quality to help get the most from training. It contains nitrate-rich beet juice powder to increase oxygen delivery to working muscles. Oxygen is a major limiting factor for physical activity, so increasing its availability can unlock a new level of performance. Just as importantly, Beta Red’s performance amino acid blend of Beta Alanine, Citruline Malate, and Betaine supports muscular performance and recovery to let you push further and recover faster between efforts.
If my workout is more recovery or endurance-based (not as intense), I'll be more likely to go with overnight oats since digestion isn't as stressed as it would be during higher-intensity workouts. You can find my favorite overnight oats recipe here.
Occasionally I'll perform recovery sessions in a fasted state, so I'll just drink coffee before I start, and I'll save the smoothie or oats until afterward. Check this article for my experience with intermittent fasting.
Once I've finished my smoothie or oats, and coffee, I get into a cycling kit or whatever else I'll be wearing for the training session. Having it already laying on my dresser keeps me from being delayed by another early morning decision.
If the workout is 60 minutes or less, I'll usually only consume water until afterward. If I'll be training closer to 90 minutes, I'll eat one 100-calorie Enduro Bites piece every 20 to 30 minutes to keep my blood sugar stable.
I rarely consume gels any more as I feel better during and after training while eating solid food in the form of Enduro Bites as they do a better job of stabilizing blood sugar. I've been carrying the same gel in my cycling pack for over a year in case I forget to eat and need something to rapidly boost my blood sugar, but thankfully I haven't needed it. My tooth enamel is also happy it's stayed in the pack as consuming high-acid, refined-sugar products such as energy gels and chews during exercise tends to be one of the worst things one can do to their teeth. See this article for more on this.
Once training is finished, I'll grab my Recovery Protein mix, shower and begin adulting. Lately I've been treating myself to a second cup of coffee with my second breakfast. I started doing this while I was testing various coffees and preparation methods, but now I do it just because I really like the beans we've collaborated on with Hold Fast Coffee.
How does this compare to your indoor training nutrition routine? Please let me know what you've found to work best for you. I'm always open to experimenting with new-to-me ideas to perform and recovery more effectively.
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There’s been a recent resurgence in women’s mountain bike racing and Erin Osborne is part of the new wave of talented elite female XC racers. We're excited to announce Enduro Bites is now her official nutrition sponsor.
Thanks for taking the time to tell our followers a little about yourself, Erin.
]]>There’s been a recent resurgence in women’s mountain bike racing and Erin Osborne is part of the new wave of talented elite female XC racers. We're excited to announce Enduro Bites is now her official nutrition sponsor.
Thanks for taking the time to tell our followers a little about yourself, Erin.
How long have you been racing bikes?
I started racing in my late 20s, but I was a full time math teacher and tutored on the side so training at a high level and traveling to the big races wasn’t really an option. In 2022 I decided to make tutoring my full time job, and that allowed me to take my training to a whole new level in 2023. I made it my “year of yes” and said yes to as many opportunities as possible. To be honest, I never thought I would be where I am today and am grateful to be preparing for another exciting season!
What accomplishments are you most proud of at this point in your cycling career?
I am most proud of my Iceman result this year. It was the first race I went in knowing I had a chance to win it. I ended up getting second, but I raced with confidence and pushed my limits like never before. There was one point in the last quarter mile I thought “I am done, my legs can’t go any more,” but they did and I finished strong!
What are your goals for 2024?
My biggest goal for 2024 is to approach every race with confidence. I want to start every race knowing and feeling I have a chance to win it. If I’ve learned anything during the 2023 season, it’s that the mental game is just as important as the physical.
Do you follow any particular nutritional strategy to fuel your training and racing?
During training rides I love to eat real food like Enduro Bites. My favorite flavor is the cinnamon blueberry, I love how it just melts in my mouth! While racing, I aim to eat 45-60 carbs an hour. I like to get my carbs through food as opposed to drinking them. For shorter races, I typically stick to gels and more solid food, like bars, for the longer races.
What do you like to do when you’re not on the bike?
I love to read! Give me a good thriller and I won’t be able to put it down.
Your Instagram profile (@eposborne) says you’re the owner of Tandem Tutoring. What can you tell us about this venture?
As we all know in 2020 everything came to a stretching halt. Teachers were forced to teach online and kids were expected to learn. As a result, many students fell behind, especially in math. So I started tutoring on the side to help bring students back up to speed. I loved it so much that I decided to make it my full time job. My goal with students and athletes alike is to help them learn how to persevere through all the ups and downs of life and embrace the journey of learning.
South Park, Colorado is an area most people drive through to reach ritzy ski resorts and other mountain destinations. It's the size of Delaware, yet only has a few paved roads (the 2-lane highways intersecting it). And while I don't have official numbers, I'm fairly certain bison outnumber human residents.
One of South Park's main roads.
Catching up to one of the locals.
I've driven through this area hundreds of times but had never ridden a bike there until this past weekend's Go4Graham South Park Gravel test event, organized by Zeke Hersh. While scrolling my Strava feed a few weeks ago I noticed Zeke had completed a big ride between the town's of Hartsel, Fairplay, and Como in preparation for Unbound Gravel. I was intrigued that he had put together a century, appropriately titled "Hard Park," in an area where I'd rarely heard of anyone riding, so I brought it up when I ran into him at a local weeknight race in Frisco.
The Man with the Plan - Zeke Hersh.
Zeke let me know about an informal test event he was putting together in a few weeks, ahead of an official ride this fall, and I jumped at the chance to ride "new-to-me" roads while building fitness for events I want to do this summer. Having the ride on my schedule gave my training purpose and a concrete reason to do some big gravel rides leading up to it.
It also gave me a reason to learn more about Go4Graham -- a mental health advocacy movement which resonated with me due to my own personal struggles this past winter. If you're like me, you may have seen people wearing their kits and never realized what the organization was about. Go check out their webpage and show them some support.
Anyway, back to the ride. We've been having record rainfall, and regular hail, in Colorado lately. The forecast as of the day prior to the ride called for an 80 percent chance of significant moisture in South Park. My car-pool partner, Daniel Matheny, questioned whether I still wanted to go. Not wanting to miss the opportunity, I said 'lets do it.'
Our drive to the start was an adventure in itself. Google Maps sent us on a wild goose chase across dirt roads (some of which were barely "roads") that initially took us to a point far from where we requested to go. We finally reached an area with data service to re-map our route to the start, and drove it without further incident.
Unfortunately, our unplanned tour of South Park meant we didn't arrive until 90 minutes after the scheduled start time. Daniel commented that we might not see anyone else over the course of our ride since we were beginning so late. Nevertheless, we kitted up and got rolling.
The first thing we noticed was the shortness of breath that comes with riding at high elevation. While it didn't seem like we'd climbed that high while driving to the start, our bike computers showed we were at 9,500 feet.
Thankfully, and somewhat incredibly, Daniel plotted a slightly different start that allowed us to catch the group 15-20 miles into the ride while covering close to the same distance.
Catching the group eased my mind since Zeke and Kyle Stamp were familiar with the vast area we'd be covering and it seemed as though it would be easy to get off track on some of the faint cow paths and double track despite GPS assistance.
It was a good thing we were following locals at this point.
Male model, firefighter, gravel rider, and giver of local knowledge -- Kyle Stamp
Riding with the group over the next approximately 20 miles gave me a chance to meet and get to know other riders while enjoying the vast open space.
The views and dirt roads in South Park, certainly don’t suck.
Trying to beat the storm to the 40-mile aid station.
It also gave the forecasted thunderstorm a chance to develop! Light rain gradually increased in intensity and we arrived at the 40-mile aid station (Zeke's well-stocked truck) just as it began to hail. Our timing was perfect. Bikes were dropped to the ground. Seven people crowded into the cab, four of us jumped into the covered truck bed, and Kyle initially sought refuge under the truck. While not nearly as comfortable, all the food and water was in the bed and I consumed at least 2,000 calories of Enduro Bites, PB&J sandwiches, and other assorted goodies.
Waiting out the storm.
In case you’ve wondered what a hail storm looks like from under a truck.
The drop in temperature had me shivering and doubting whether to continue. Watching cars struggle to drive by on the now thoroughly muddy dirt road reinforced these thoughts. Once the rain and hail stopped, Zeke and Kyle came up with a new route to keep us off the roads likely to be the muddiest. At this point I was still doubting whether to continue. I wrapped myself in a tattered, old blanket to fight the chill from the damp, cold wind as I contemplated my immediate future.
I was ready to be done riding, but I also hated the thought of being driven back to the start. While everyone else was still milling about, or staying warm in the truck cab, I noticed Kyle was already on his bike and starting up the road. On a whim I grabbed my bike and followed. Luckily we began climbing immediately. The climb seemed to shelter us from the wind and gave us a much-needed chance to warm up.
To my surprise, a total of six of us had decided to continue. Misery definitely loves company. The roads had become soft from all the rain and hail. It felt as though my rear tire was sinking into the ground. Riding out of the saddle resulted in wheel spin and I'd fishtail even while seated. The sky was dark with periodic lightening. I began questioning my choice to leave the truck.
Enthusiasm may have begun waining by this point.
We reached a high point and stopped to regroup and refuel. I was apprehensive about being caught in heavier rain and hail, but otherwise felt okay. The following descent was technical enough to distract me from the weather, and by the time we regrouped at the bottom, the sky had become clearer. Unfortunately, my legs soon began to give out and the last several miles became a death march.
Daniel and I finished with approximately 70 miles and 5,700 feet of elevation gain. Not the biggest ride I've logged this year, but definitely the hardest due to the conditions.
I was pleasantly surprised to find access to a warm shower and an abundance of great food at the finish! Zeke even made 2 tasty pies which were greatly appreciated.
Mmm... pie!
Having the chance to clean up and refuel became even more appreciated shortly after departing for home as an intense hail storm resulted in Hwy 24 being closed for an extended period. We were eventually diverted to Lake George via Eleven Mile Reservoir, but had to cross an area where deep hail and flooding remained on the road.
That's a lot of hail on the horizon!
The drive home got worse from here.
All told, it was an eventful and drama-filled day, and I can't wait to do it again!
Thanks to Zeke, Kyle, Troy, Jason, and Daniel for the images.
I hope to see you at the inaugural Go4Graham South Park Gravel September 23, 2023!
We spent more than 18 months developing Beta Red. Our goal, as always, was to develop nutrition to help you perform better and reach your goals. This week, we're exploring the three key amino acids present in Beta Red that help improve athletic performance. The three amino acids we'll focus on are Beta Alanine, Citrulline Malate, and Betaine. In this first segment, we'll cover Beta Alanine.
Fair warning: we’re about to get a little scientific. Beta-alanine is a naturally-occurring, non-essential amino acid. In the body, it and another amino acid, histidine, are combined to form carnosine, a dipeptide found in muscle and brain cells. Carnosine has antioxidant-like effects on certain proteins, and can help prevent toxic protein waste buildup in the body, increasing performance of each cell. Because of its role in keeping cells healthy, carnosine has been linked with longevity and aging.
A Beta Alaine molecule
One of carnosine’s primary interests to researchers and athletes alike is as an intracellular buffer. It decreases acidity by removing hydrogen ions generated during intense physical activity. This pH regulation allows muscles to function better under intense workloads.
Since we’re talking about carnosine, why not include it, instead of beta-alanine, in Beta Red? Much of the carnosine you consume in foods is actually broken down into beta-alanine and histadine during digestion, which means these amino acids then need to be converted back into carnosine in muscle tissue. Because of this, it’s more efficient to consume beta-alanine to increase muscle carnosine concentration.
Is beta-alanine found in normal food? Yes! Meats, poultry and some beans are the main dietary sources of beta-alanine, although the quantity is far less than in a serving of Beta Red. Fun fact: the more metabolic activity that animal had during it’s life, the higher levels you will find of both beta-alanine and carnosine (so free ranging meat sources will be more beneficial). That’s great news for meat eaters, but carnosine levels tend to be lower in vegetarians — which makes Beta Red even more powerful if you’re sticking to a plant-based diet.
Let’s tie this back to our super juice (Beta Red) and performance. Due to its previously mentioned effects, consuming beta-alanine can improve performance of repeated high-intensity efforts of 60-240 seconds. These efforts can be in the form of weight training, stand-alone sprints, or accelerations and/or short climbs during a longer endurance workout or race. Some research shows that it also reduces the perception of fatigue during exercise near exhaustion, giving you that last little kick to cross the line first.
While you’ll experience benefits from your first serving of Beta Red, regular use will lead to increased muscle carnosine concentration due to its beta-alanine content, and this can last in excess of 8 weeks after you’ve stopped drinking it.
Beta-alanine is responsible for the slight tingling you might notice when you sip Beta Red before your race or workout. This effect can be lessened by consuming a carbohydrate-rich food while drinking Beta Red. Research indicates this carbohydrate / beta-alanine combination may also yield better results than beta-alanine alone, so don’t hesitate blending Beta Red in your pre-workout smoothies or eating a carbohydrate-rich snack while drinking it.
The bottom line if you are an endurance athlete is that Beta Red Performance Formula will allow you to get more out of your training and perform better.
We began development of Beta Red Pre-Workout Formula with deep, exhaustive research to determine which ingredients would have the most potent effects on improving performance. Over 18 months were spent testing countless ingredients and almost as many prototype formulas to develop the best pre-workout product possible for endurance athletes. Citruline Malate is one ingredient that stood out and earned its spot in Beta Red.
]]>In our new blog series, we share some of this research and explain how Beta Red improves aerobic and anaerobic energy production.
Let’s start with the basics. Citrulline Malate is an amino acid compound made up of (surprise!) citrulline and malate. Citrulline is an amino acid first isolated in watermelon, whereas malates are salts and esters of malic acid and are found in many bitter tasting foods, such as apples and pears.
Research shows that this combination helps reduce fatigue during workouts, and speed of recovery afterward.
In one study of 18 healthy men complaining of fatigue, Citrulline Malate ingestion resulted in a significant reduction in the sensation of fatigue. Researchers also observed a 34% increase in the rate of oxidative ATP production during exercise. This means they were able to have more matches to burn, which comes in handy for those times you need to dig deep to stay in contact over the top of a climb or make the break. They also experienced a 20% increase in the rate of phosphocreatine recovery after exercise, which is an indicator of greater aerobic energy production due to more oxidative ATP synthesis.
The authors concluded:
“The changes in muscle metabolism produced by Citrulline Malate treatment indicate that Citrulline Malate may promote aerobic energy production.”
Finally, in yet another study, 41 men performed 2 consecutive pectoral training sessions (flat barbell bench presses). The number of repetitions showed a significant increase from placebo treatment to Citrulline Malate treatment. Subjects also reported a decrease of 40% in muscle soreness at 24 and 48 hours post training during Citrulline Malate supplementation.
The authors stated:
“We conclude that the use of Citrulline Malate might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post-exercise muscle soreness. Thus, athletes undergoing intensive preparation involving a high level of training or in competitive events might profit from Citrulline Malate.”
This is just a taste (eh, bad pun) of the research available on Citrulline Malate showing how it benefits endurance athletes and why it was included in Beta Red Pre-Workout Formula
As always, feel free to reach out to us with questions at info@endurobites.com. And, of course, don’t forget to stock up on Beta Red.
]]>In this blog series, we continue to share some of this research and explain how Beta Red improves aerobic and anaerobic energy production. In previous blog posts, we cover the other two amino acids in Beta Red - Beta Alanine and Citrulline Malate.
Today, we turn the spotlight to Betaine, another potent amino acid in Beta Red Pre-Workout Formula.
Betaine got its name because it was discovered in beetroot (it’s the main nitrogen-containing component in sugar beets). Betaine is also found, albeit in lesser amounts, in many other healthy foods, such as whole grains, spinach, and avocados.
Research shows that betaine consumption improves muscular endurance, protects against dehydration, allows you to better tolerate heat, and protects your heart – all extremely valuable benefits for the typical endurance athlete.
In one study active college-aged men were asked to perform various power and endurance exercises. One group was given Betaine supplementation and a control group was given a placebo. The men performed the exercises before supplementation began and then at one-week intervals for three weeks.
The study showed that betaine supplementation improved muscle endurance concluding:
“Two-weeks of betaine supplementation in active, college males appeared to improve muscle endurance of the squat exercise, and increase the quality of repetitions performed.”
In another study male runners were intentionally dehydrated and then rehydrated at different times with fluids that both contained and did not contain betaine. The subjects then performed prolonged treadmill running as well as a sprint to exhaustion. The study concluded:
“Observations indicated that rehydration with fluids containing betaine resulted in significant differences of plasma volume, oxygen consumption, plasma lactate concentration, and thermal sensation.”
These are all positive factors and will allow one to perform better.
A third study tested the effects of betaine supplementation on guys who lift weights regularly. Before and after each treatment period, tests of lower- and upper-body muscular power and isometric force were conducted, including a test of upper-body muscular endurance (10 sets of bench press exercise to failure). The study found that:
“Betaine supplementation results in a moderate increase in total repetitions and volume load in the bench press exercise, without favorably impacting other performance measures.”
Finally, a meta-analysis of randomized placebo-controlled trials that used daily betaine supplementation to identify the range in betaine's effects on lowering homocysteine concluded:
“Supplementation with at least 4g/d of betaine for a minimum of 6 weeks can lower plasma homocysteine.”
In other words, betaine is cardio-protective – meaning it protects the heart. Betaine converts homocysteine – high levels of which are a risk factor for heart and blood vessel disease – to L-methionine, which is a powerful antioxidant.
These studies, as well as others (hey, this is a blog post, not a book), make a compelling case for betaine. More importantly, we’ve seen real-world results amongst ourselves and the elite athletes with whom we test our products. This is why we chose to include it in Beta Red Pre-Workout Formula.
As always, if you have any questions, please reach out to us at info@endurobites.com.
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Amity Warme's recent Banana Bread Granola recipe got me thinking about other recipes I could use to simplify my life and improve my nutrition for better recovery and performance. You see, I'm often too tempted to eat things I'd rather avoid nutritionally if I don't have healthy alternatives nearby.
So Simple
I love simplicity - especially when it comes to food preparation, and the simplicity of overnight oats can't be beat. All you need to do is stir the ingredients together and place in the refrigerator overnight. No cooking required. Prep time is less than 5 minutes and you can make several day's worth at once. I can't think of anything that's easier to prepare.
All About the Oats
I developed this recipe using ingredients I already had in my kitchen, but it's easy to add or substitute other ingredients to fit your taste.
I began experimenting with old fashioned oats. Unfortunately, I get noticeably bloated whenever I eat them. Thankfully, I happened to have a container of quick oats on hand, so I decided to try them a try and I'm glad I did.
In theory, old fashioned oats are a better choice because they digest more slowly, but either due to my genetics, the quantity I need to consume to fuel my training, or a combination of both, I get bloated when I eat them which is a sign I don't digest them well. I don't have this issue when using quick oats, however. Quick oats are steamed longer and rolled thinner than old fashioned oats, and my stomach appreciates it.
The key to oats' health benefits lies in their Beta Glucan content, however, and since both types contain this valuable nutrient, use whichever your stomach handles best. Listen to your body.
Portions, Please
I tend to eat more than the average person, so I've listed the nutritional content for my typical serving size, but also included it for a half-Brian-serving size that's more appropriate for most people. The recipe is what I make for myself. Cut it in half if you don't eat like it's your job.
Just the (Nutritional) Facts
Ingredients
Directions
Everything mixed and about to go into the refrigerator overnight. It's not the prettiest meal, but it's super convenient, tastes great, and is packed with nutrients to fuel high-energy workouts.
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Who?
The Tour de France is in full swing and if you've been watching the US broadcast you're familiar with Mr. Bob Roll, aka Bobke. Even if you're not watching the Tour this year you're likely familiar with Bob's insightful and colorful commentary. His experience in the professional road cycling peloton, as well as in professional mountain biking, is as legendary as his way with words.
What?
Now's your chance to learn from and ride with Bob, and a who's who of the top coaches and sports scientists in the country, while surrounded by Moab's otherworldly red rock formations. Rides are organized by ability and fitness, so you can choose a group to go as easy or hard as you want.
This camp is about a lot more than just riding, however. Evening sessions with Bob, Dr. Max Testa, and a host of cycling dignitaries make this a unique event. Since attendance is limited there's plenty of opportunity to interact with coaches, sports scientists, professional riders, and cycling industry representatives.
Where?
Moab is synonymous with mountain biking, but also happens to be a great place to road ride. Whether it's an easy spin along the Colorado River, an out-and-back to Dead Horse Point, or the switchback climb on La Sal Mountain Loop there's a bit of everything for the skinny tire crowd. And, of course, there are all of Moab's iconic mountain bike trails; Captain Ahab, Mag-7, Porqupine Rim, and Slickrock usually make my short list of trails to ride while in town.
Moab typically sees warm days and cool nights at this time of year, so it's the perfect pre-holiday cycling getaway.
When?
Roll with Bob Roll runs November 3rd-6th, 2022 in Moab, Utah. Register now for the 4 day camp, plus 3 nights lodging at the Moab Valley Inn and bring a friend for free (or split the registration fee of $2,995). Details at Roll with Bob Roll. You can also call Chip Chilson (camp director) for additional information.
What Else?
We will be there with Enduro Bites, Beta Red, and Recovery Protein to help keep you fueled and riding strong! We will also have special pre-camp pricing for registrants. Order ahead for delivery before you leave for Moab or allow us to have your order ready upon your arrival.
Chip and Bob with Dr. Max Testa and Michael Carter
]]>The original Beta Red Brownie Recipe we shared a few years ago was an instant favorite, but we've recently discovered using Beta Red Orange makes them taste even better. (Don't ask why it took us so long to figure this out!)
These tasty treats are ideal during long, hard training days where caloric density is your friend. They are also something I crave after glycogen-depleting workouts since they provide ample glucose and help speed recovery through increased oxygen saturation. Due to their sugar content, we recommend consuming these peri-workout (meaning just before, during, or after training or racing).
Thanks to Katie Compton for the original recipe. All we did was substitute Beta Red Orange for Beta Red Original.
This makes 9 2X2 in. servings.
1 3/4 cup high quality dark chocolate or one 12 oz bag Guittard 63% dark chocolate
4 Tbsp salted butter (grass-fed preferably)
2 Tbsp real maple syrup
2 Tbsp water
2/3 cup raw sugar
1/2 tsp Kosher salt or nice sea salt
1 tsp finally ground espresso or coffee powder
1 tsp real vanilla extract
3 large eggs at room temperature
1/4 cup gluten free flour (Namaste brand works great, can also use regular AP flour)
8 scoops Beta Red Orange
Preheat oven to 325* and generously butter an 8 in. non-stick square pan.
In a medium sauce pan on low heat melt the chocolate, butter, water, and maple syrup together until smooth. Stir in the salt, espresso powder, vanilla and sugar and set aside to cool briefly. Using a spatula, scrape the chocolate mix into a stand mixer and add eggs one at a time beating well after each one until the mixture looks glossy after each egg. Stir in the flour and Beta Red until combined. Don't over-mix. Pour batter into buttered pan and bake for 40 minutes or until the brownies have a crusty top and have slightly pulled away from the sides of the pan. The center can be slightly moist. Let brownies sit in the pan to cool.
Some changes that might be pretty good are using Almond flour in place of the gluten free flour and coconut oil in place of the butter.
]]>We’re looking for a few exceptional people to help spread the word about our products.
You see, we aren’t good marketers; never have been. Our passion is developing and making great products to help people perform better. This is rare since few nutrition brands make their own products these days.
Thus, we’re looking for active, athletic individuals who share passion for our products and an athletic lifestyle to help spread the word. Said individuals must have a strong reach in-person and/or online. They need not be world championship contenders, although being in such a position does give one a platform to influence others.
Having a passion for our products is a serious requirement, however. We are not looking for anyone who simply wants to check off the box of having a nutrition sponsor. There are brands with much larger marketing budgets who are better to approach for this.
Likewise, we also are not looking for anyone who feels entitled to freebies because they made a Cat 4 podium at the local criterium. Race results alone don’t mean much to us. While placing well at big events can help give one a platform, it doesn’t guarantee one will make constructive use of it.
Interested? Reach out to me here so we can discuss how you could fit in.
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Most of us know about consuming carbohydrates and protein after our workouts to replenish muscle glycogen and support tissue repair, but there's little talk of systemic recovery. Strenuous and prolonged physical activity engage fight or flight hormones that are great for helping us maximize workout and race performance, but they are counterproductive when it comes to mental problem solving and getting restful sleep. Many of us resort to caffeine to get through the day after a hard workout, but habitual use can exacerbate the problem and leave us more depleted.
Because of this, I've spent the last few years looking for a nutritional solution to allow one to perform at a high level cognitively, as well as to attain more restful sleep, following intense physical activity. I've researched and experimented with every nutritional compound I could find that claimed to help, but most didn't provide a noticeable effect.
Then I came across cannabidiol - known to most as CBD. At first I was skeptical as I was under the impression that its promotion was mainly an excuse for cannabis enthusiasts to justify a habit. At the time I didn't realize that CBD is commercially derived from hemp, not marijuana. While marijuana does contain a small concentration of CBD, it typically contains much more THC - the primary psychoactive compound that gives the high sensation. The ratio of CBD to THC in hemp is essentially reversed - there is a small level of THC (typically not enough to justify using it to get high) and a much greater quantity of CBD.
It all begins with Hemp
To my surprise, I am now able to consistently achieve higher quality sleep while using CBD daily. I have also found that I have greater mental clarity during and following stressful activities. By allowing my body and mind to relax, I've been able to perform at a higher level sooner for my next workout. In short, it was exactly what I had been seeking: a very unexpected surprise! CBD is now a staple for me during intense training periods, as well as during other strenuous times.
The only negative experience in my CBD experimentation was the inconsistency between products - all are definitely not created equal. I even experienced inconsistent results within the same brands. This is what prompted me to develop our NEW Nano CBD Drops.
I started by sourcing the highest quality full-spectrum hemp-extract CBD available. Then I reviewed all the ways to help get the most from it. I found that nano dispersion turns a single drop of CBD into a million "nano" drops. This enhances bioavailability, in part by allowing it to mix well in water. In contrast to normal CBD, which doesn't mix well because it is an oil, these nano particles bypass some of the digestive processes required for lipids and allow it to be absorbed more effectively and begin working faster. If you have taken CBD in the past, you may want to start with lower dosage of our Nano CBD due to this.
CBD Nano Drops are great when you want to add a little cannabidiol magic to your water bottle for long, hard workouts. They can also be added to coffee and any other liquid, although I prefer to hold it under my tongue for a minute for immediate effectiveness.
Another notable difference is the process used to make the drops, allowing us to claim "no detectable THC," whereas most CBD products have up to 0.3% THC on a dry-weight basis.
As with everything else we sell, Nano CBD Drops are covered by our 100-percent money-back guarantee so you can try them risk free. If you're not satisfied, simply return the unused portion for a full refund.
]]>Those who’ve been following Brittany’s athletic career as she advances toward the highest level of triathlon know she has dealt with repeated health setbacks recently, so I decided to check in with her to see how she’s doing and what she has planned for the season.
Thanks for being available for this, Brittany. What's going on with your health?
I took all of November/December off from training due to respiratory infections and recovery from Reactivated Epstein–Barr Virus which I was diagnosed with in March 2021. I even left my engineering / project management job to focus on getting healthy, seeking joy, and getting back to some training. I also began working as a brand consultant for Varlo, a start-up multisport apparel company, and this role and my team has been such a positive change for me.
On December 23rd I had nasal / sinus surgery to correct a deviated septum and remove polyps caused by repeated infections. Though the recovery was uncomfortable and felt like a sinus infection for the first four weeks, this has been a game changer in my breathing and overall recovery. It is amazing to be able to properly breathe out of my nose!
I returned to light training and minimum running as of January 7th. I used an Eleve hyperbaric chamber in the recovery process four times per week and meditation daily. My body was very tired and so I needed lots of sleep and nutrition. Because of this I had to skip or alter training frequently, but my coaches (Justin Trolle and George Heidinger) were very adaptive and helped create the perfect custom plan for me. We also frequently adjust workouts on the fly and the focus has been on quality over quantity as well as adaptation to training. I have implemented a Whoop band to track my metrics and I share this data with my coaches.
It was a slow rebuild for six weeks with focus on nutrition in January/February. After my key sessions and every session in the gym, I like to make a protein smoothie with Enduro Bites protein powder, almond or oat milk, cinnamon, and ice. I blend it all together and it tastes like a blended chai! I have continued quality work in the gym three times per week along with mobility and nasal breath work daily. I began working with Jackie Miller from BritFit and she has helped me a lot with mobility and nasal breathing. I lost a lot of mobility and muscle mass with so much time off, so focus was on getting stronger and more mobile before adding back to triathlon-specific training. We added in a little speed work to simply prime the muscles for some smaller races in March, but we needed to be careful to avoid injury.
In March I raced the Clermont and Sarasota Elite Draft Legal Super Sprints to knock the rust off. My training load was limited to 15 hours per week. Running mileage only up to 20-25 miles per week, and swimming 12-15K per week.
By the end of March, I started training on a TT bike to prepare for some non-draft racing, which we plan to add in this season as well. It has taken time to get comfortable and dial in the fit, but I feel like it is starting to come together. I have also began hitting my first longer distance sets in pool and solid long tempo runs, which are my favorite kinds of workouts.
During April I'll focus on continuing the work in the TT position and building bike volume while working strength and mobility.
I'm working towards the Herbalife LA Triathlon on May 15th. This will be my first elite non-draft race since 2016, and I am excited for the challenge of racing a different format. I think the non-draft work has also enabled me to build some more base, which I have lacked due to the extended off-season for me.
For June and July I'll continue to focus on World Cups and Continental Cups with the goal of getting a discretionary selection to the Commonwealth Games in July.
Ironman Boulder 70.3 is a possibility, along with some draft-legal races in August. I’m choosing not to put any pressure on myself at this time and to instead listen to my body, keep building consistency in training, and race when my body is ready to do so. I can honestly say I am loving the process and can feel the improvement over the last few months, which is a great feeling after a tough 2021 season. It’s key to always keep looking ahead and pushing forward!
I am also excited to make my second attempt at the Pikes Peak Ascent in September. This race was a bucket list event for me last year, but with my competitive nature, I am motivated to improve on last years’ time and to learn about myself in the process. Further down the road this fall, I'm looking at more World Cups, Continental Cups, and some non-draft races if they fit in the schedule.
Wow, you have a lot going on! Your willingness to step away from triathlon-specific training to address underlying health issues should pay dividends. A lot of athletes wouldn't have had the patience and foresight to do this.
Thanks for taking the time to chat. I'm excited to see your progress through the season.
The research team behind the study came up with its hypothesis after discovering that dark chocolate has characteristics similar to beet juice, which is now widely used by athletes (editor’s note: we can’t help but plug Beta Red here).
"Both dark chocolate and beetroot juice are known to increase nitric oxide, which is the major mechanism we believe is behind these results," said Rishikesh Kankesh Patel, who led the study. "We found that people could effectively exercise for longer after eating dark chocolate – something that's not been established before in this way."
The study was conducted with nine male cyclists. After undergoing initial fitness tests to establish a baseline for comparison, the participants were then split into two groups. The first group was asked to replace one of its normal daily snacks with 40 grams of a dark chocolate known to be rich in flavanols for two weeks, while the other participants substituted 40 grams of white chocolate for one of their daily snacks as a control.
The effects of the athletes' daily chocolate consumption were then measured in a series of cycling exercise tests. The cyclists' heart rates and oxygen consumption levels were measured during moderate exercise and in time trials. After a seven-day interval, the groups then switched chocolate types and the two-week trial and subsequent exercise tests were repeated.
The study found that after eating dark chocolate the riders used less oxygen when cycling at a moderate pace and also covered more distance in a two-minute flat-out time trial.
While we might be tempted to use this study to justify our next late-night chocolate binge, there are a few things to keep in mind. First, the sample size of this study was small and more research still needs to be done. Second, the amount of flavanols contained in dark chocolate varies widely between different brand. Lastly, most chocolate bars still contain significant amounts of refined sugar.
However, sprinkling cocoa powder or nibs into your morning oatmeal or smoothie, or eating an Enduro Bites Dark Chocolate Espresso (or any of our other bars containing dark chocolate) before or during your daily workouts, might just give you that extra edge. And, if nothing else, the dark chocolate will also help your cardiovascular health, as other research has shown.
Dont think that I’ve forgotten about the espresso part of this equation. I’ve written about the health benefits associated with coffee consumption a few time. You can find the last two pieces here and here.
Now if you're thinking that all this science is great but you just like the taste of dark chocolate, we're with you. Sometimes we like to warm an Enduro Bites Dark Chocolate Espresso in the microwave for 15 seconds and then top it with a small scoop of vanilla ice cream regardless of what the science says. Just call us rebellious.
Apparently we're not the only ones to be so passionate about Enduro Bites Dark Chocolate Espresso. Here are a few of the customer reviews we've received.
I LOVE Enduro Bites--especially the dark chocolate espresso. I have to stop myself from eating them except when I'm riding. I really like how they give me sustained energy throughout my ride, without having the blood sugar ups and downs.
Lysa
Have been using enduro bites for several months now both biking and trail running. Love the natural and pronouncable ingredients. Easy on the stomach and great taste. Who doesn't love coffee and dark chocolate? !
Zachary
This bar is by far the tastiest bar I've ever eaten. It is hands down my favorite flavor and love it for that extra kick of energy. I love that it is all natural and free of gluten, dairy, soy and GMOs.
merman
Since Enduro Bites Dark Chocolate Espresso inspires so much passion, we are offering a special discount on it for fellow fanatics through Monday. All Enduro Bites Dark Chocolate Espresso are 15% off regular price. Don't delay as this discount will be gone in a few days.
Want to learn more about dark chocolate’s exercise benefits? Check out these links ...
Dark chocolate supplementation reduces the oxygen cost of moderate intensity cycling - Journal of the International Society of Sports Nutrition
Chocolate Can Boost Your Workout. Really. – The New York Times
Eating dark chocolate every day could help boost athletic performance – Kingston University
]]>Dee ties everything together and discusses balancing cardiovascular training with strength/gym work through the season.
Managing intensity and volume is key to having your best season ever and preventing burnout. Your highest volume training periods typically shouldn't contain an overabundance of high intensity work, and, conversely, periods with the most high intensity work should typically be lower in volume.
As mentioned with each part in this series, if building your own training program is more than you want to undertake, or you just want to make sure you have a well-designed, comprehensive plan to best reach your objectives, you can work with Dee himself at traintoride.com.
]]>Since I don’t drink more than a cup per day, and I’m picky in general when it comes to food and beverages, I allow myself to indulge on beans from boutique, third-wave coffee roasters which tend to be pricey. Some of my favorites are from Vesta, Bird Rock, Blue Bottle, and Intellagentsia (their Organic Black Cat Espresso is my go-to for espresso).
With this in mind it was with some skepticism that I recently ordered coffee beans from a friend’s new roastery, but I did so out of a desire to support him and his new business. I was thus pleasantly surprised to experience some of the best coffee I’ve made using his beans. My initial order was for Ethiopian beans, as this variety is consistently my favorite regardless of the roaster, but based on his recommendation I went with Guatemala beans on my second order and have been even more impressed. My only regret is that I used the last of these beans this morning and I won’t have more for the next few days.
Since I want to experience his full range I need to choose between Bolivia and Columbia beans next. Decisions, decisions...
While savoring the taste of these beans in my mind I almost forgot to give the name - it’s Brown Dog Roasting and the proprietor is Fernando Riveros Paez. If you’ve followed professional cross-country mountain bike racing you’ve undoubtedly seen his name at or near the top of the results until his retirement a few years ago. It’s obvious that he’s put as much effort into selecting and roasting coffee beans as he previously did with training and race preparation.
However, even more important to me than his athletic achievements is that he’s one of the nicest and most giving people you’re likely to meet. He’s the type of person I want to see succeed, which in addition to the excellent quality of his product is my motivation for writing this.
The more I think about it the more I’m leaning toward ordering the Colombia Cocaine 4 Project Beans next. After all, a Colombian coffee roaster should know how to get and roast the best Colombian coffee beans. Besides, there's a pretty cool story behind these beans that you can read about here.
If you appreciate good coffee as much as I do, order some of his beans. I don’t think you’ll regret it. I look forward to hearing your feedback.
]]>
One of the best, and easiest ways, to take control and improve your wellbeing and give yourself a fresh start is to improve your diet by focusing on eating more fresh food - no gimmicky diet program required. Fresh food is almost always healthier than processed, mass-produced alternatives
This is why we handcraft Enduro Bites daily in small batches - so we can ship every batch directly to you from our kitchen. You can taste and feel the difference since we only use simple, easy to understand ingredients and leave out fillers, preservatives, and common allergens.
While this shouldn't be more obvious to anyone than me, as I developed Enduro Bites and have likely eaten more than anyone else, a recent experience nonetheless gave me a refresher course. Our Enduro Bites Production Manager came down with COVID-19 and since we were already short staffed I filled in during his absence. I was initially frustrated at the thought, as it would take me away from my other duties, but as soon as we began I quickly remembered the pride that making our own products instills.
It's a simple thing to say "we made this," but there's so much that goes into it. From handpicking each ingredient and examining them before use, to making subtle tweaks to the recipe to produce the best product possible, to personally evaluating the final product before packaging - it's a commitment few brands want. You see, most sports nutrition brands are marketing and fulfillment companies. They focus on sales and shipping since it's a lot easier to issue a purchase order and sit back while someone else makes their product. Unfortunately, my experience has shown that other people / companies rarely invest the same energy and take the same pride when producing someone else's product.
So despite initially feeling overwhelmed at the aspect of having to fill-in, I'm thankful for the opportunity to reconnect with the essence of what we do as a company - make the freshest, best-tasting sports nutrition possible.
If you haven't tried Enduro Bites, I invite you to do so. We back all of our products with a 100-percent money-back guarantee, so in the event you aren't completely satisfied we will refund the purchase price of anything ordered from our website.
Already an Enduro Bites fan? Please accept my deepest thanks. We would not be successful with devoted customers such as yourself.
Happy (Belated) New Year!
]]>Beta Red contains nitrate-rich beet juice powder to increase oxygen delivery to working muscles and we all know that good old O2 is a limiting factor when it comes to performance. Just try holding your breathe for more than a handful of seconds during your next workout if you're not convinced.
Just as importantly, Beta Red’s performance amino acid blend of Beta Alanine, Citruline Malate, and Betaine supports muscular performance and recovery to let you push further and recover faster between efforts.
The overall combination is the ideal training partner for hard training sessions regardless of whether they are done inside or outside.
Intense offseason workouts can make the difference between staying at the same level or rising to the next, so it’s crucial to get the most from them. Think of Beta Red as the training partner who helps push you to new heights.
]]>The holidays are over and now's the time to get back to a normal fitness routine. If you're like most of us and are in the midst of the offseason, the work you put in now will pay dividends when warmers temperatures arrive. However, it's easy to grow stale and lose motivation if you're spending most of the time doing the same repetitive workouts. If you're like most working cyclists, you're workouts are also confined to an indoor, stationary trainer, which makes matters worse.
Coach Daniel Matheny has some great tips for building fitness by injecting running workouts into your routine.
Get on Your Feet
While you don't want to give up cycling-specific training completely during the offseason, adding other training modes can keep you mentally fresher and make you physically stronger so that you'll end up performing better. Training on your feet will also make you a better overall athlete.
Days like this are great for getting out for a run.
Running is one of my favorite offseason activities for most cyclists as it is the simplest and most basic form of endurance training. It can be done most anywhere with a minimum of equipment and isn't limited by most weather conditions.
As a cyclist, or anyone else that doesn't experience much weight-bearing activity in their sport (ie swimmers), I recommend run/walk workouts on trails where you can run the flatter sections and walk the hills. This will help you reduce soreness from running downhill while also keeping your heart rate down so it's truly a low-intensity session. Alternatively, if the conditions permit, try snowshoeing. It's low impact and can be a good aerobic base activity if you keep moving.
If you need a high-intensity workout, hill repeats are great as they build strength while minimizing impact. A word of warning, however. Most cyclists have cardiovascular engines that can outperform their chassis (musculoskeletal system) so it's a must to start easy when you begin running. If you find yourself crippled from soreness a day or two after a workout, you've overdone it. Be forgiving with your expectations and allow your body time to adapt. It's usually better to do shorter, more frequent workouts than to go overboard and not be able to train again for a handful of days due to inflammation.
You don't need to run Pikes Peak to get the benefits of hill repeats (but it doesn't hurt!)
Begin with five 10-20 second hill repeats with several minutes of easy running, or even walking, between to allow for recovery. As an alternative you can accelerate to landmarks for 10-20 seconds on your normal run route. Whichever you use, increase your speed intentionally and make sure to slow your pace adequately between efforts. If you work too hard between repeats, you'll limit the benefit. The key is to finish faster than you start.
While easing into running is wise, cyclists can also benefit from occasionally maximal-effort on foot. There are some workouts, like "running" the world-famous Manitou Incline that's popular amongst athletes in Colorado, that are extremely difficult whether you try to do them "easy" or as fast as possible. In such cases you might as well focus on putting forward your best effort and embrace the fact that you'll be sore afterward.
It's a long way to the top if you want to climb Manitou Incline!
Incorporating new-to-you workouts will often require greater recovery time. Keep this in mind when the soreness hits and remember that the added stress will elicit a positive physiological response from your body. Adjust your training by taking it easy on the following days -- keep moving, but lessen the effort or lighten load to allow your body to adapt.
Keep your workouts relatively short while training at a high intensity. Long, intense workouts can lead to injury and immunosuppression, which is best avoided during a respiratory pandemic. Short, intense sessions, combined with moderately-long, lower-intensity workouts on opposing days, are the way to go.
Intensity and Intervals
I rarely have athletes stick to "base" training exclusively as performing some intensity work during the offseason can help "pull" fitness up from the top by raising the ceiling and allowing more room for growth below. I'm a fan of descending-sets work for this purpose, but you can also select a workout that you'd normally use in-season. The key to successfully incorporating such work in the offseason is to avoid pushing to your absolute maximum.
Try supra threshold (zone 4) sets as follows: 5min, 4min, 3min, and 2min with equal rest to work. Or, if you'd normally do 5x5 as hard supra threshold workout during your competitive season, option for 2x5 or 4x3min now to visit the quality, but not forcing yourself to tap into the psychological focus.
A few short interval sessions can have a big effect while still keeping things fresh. Something as simple, and painful, as a couple VO2 workouts can improve fitness despite limited training time. And as Einstein alluded, there is genius in simplicity. Workouts don't need to be sexy or complex to be effective. However, doing the same workout with the same training load repeatedly, will lead to diminished results over time.
If you normally do threshold workouts at a steady pace, try adding undulations or even breaking your VO2 efforts into HIIT with limited rest. For example, turn your 2x20 session into a 3x12 min undulation where each 2min is just below and each 1min is just above what you'd sustain for the 20min effort. Or if you do 4-6min VO2max efforts try 6-9min of 30sec hard: 15sec easy. This will result in similar if not greater time at the goal intensity.
If you're lucky enough to live in a hilly or mountainous area area with consistent snow, these workout can be performed on skis as well.
Take advantage of the conditions and enjoy training outdoors!
Stay Fresh with Less Stress
Go with the flow a bit more to avoid offseason burnout. Embracing training variety can keep you mentally and physically fresher throughout the year. You may lose a bit of your peak race pace or threshold power, but this is to be expected during the offseason. Trying to maintain peak fitness throughout the year doesn't allow periods of rejuvenation, nor does it contribute to great performance. Opting for training modes away from your primary sport several times per week while revisiting primary sport every 3-4 days will keep your fitness higher than you'd expect.
Note: If you are new to endurance sports or were not highly trained prior, an "off-season" is often over-rated, but you can still benefit from changing up your training.
Savory Pumpkin Granola
Yield: About 6 cups
Ingredients:
Instructions:
Tips and Tricks for Granola Success!
The man responsible for developing the first cycling power meter, and arguably influencing all power meters developed since, is Ulrich Schoberer. Also known as Mr. SRM, or as his friends call him, Uli.
I was able to capture one of my chats with Uli, so sit back and get ready for his take on cycling, technology, and the latest from SRM.
]]>Watching her conquer new-to-her routes gets our adrenaline pumping.
Now go conquer something you've never done!
]]>Please join us in welcoming our newest ambassador: Joanna Yates!
Joanna is a remarkable human as well as being a phenomenal rider and coach. Her positive attitude caught my attention before I knew anything about her coaching or riding abilities. Her energy is contagious!
Not surprisingly, she is a professional mountain bike coach and guide at the Sedona Mountain Bike Academy. She is also the content creator and social media manager for Thunder Mountain Bikes in Sedona
Originally from West Virginia, Joanna initially developed her mountain biking skills in Slatyfork, WV. She moved to Sedona, a place many of us dream to be, to professionally utilize and further develop her skills.
She's definitely the type of person I am excited to utilize to help test and represent our products. It doesn't hurt that I've heard her favorite trail in Sedona is Hiline, as that's one I've yet to master.
Here's what she had to say upon joining our team:
I LOVE YOU guys! Thanks for making dope AF products!
"I ride my bike A LOT, so having the right kind of fuel to keep me energized is important. I love Enduro Bites' products because of the taste! Fig & Dark Chocolate are my absolute favorite to take on a ride, I feel like I'm just eating a brownie. I've recently just started using Recovery Protein and it's been a GAME CHANGER! Fuel good, feel good!"
THANK YOU! So stoked!
We look forward to seeing & hearing more from Joanna; in the meantime, give her a follow on Facebook and Instagram (@joannajyates).
Joanna's favorites:
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A ride can change in an instant. If you've mountain biked for long you've likely experienced this at least once. This past weekend, Jason Irwin and I encountered one of these instances. Thankfully, Enduro Bites came to the rescue, but now how you’d likely expect.
]]>A ride can change in an instant. If you've mountain biked for long you've likely experienced this at least once. This past weekend, Jason Irwin and I encountered one of these instances.
While riding a fun, twisty part of the Lake Moraine Trail, Jason took an alternative line up across a boulder to go around a tree and sliced his rear sidewall. I was just in front of him and it sounded like a dead branch snapping. I thought he hit the tree, but I turned to see him standing next to his bike with a look of disbelief.
While assessing the situation, and trying to determine what actually caused the slice, we realized that neither of us had a tire boot or anything that we initially thought would help remedy the situation.
This isn't something you want to see when you are far from civilization with only a couple hours of daylight remaining, without an emergency tire boot, and facing an impending thunderstorm at an elevation above 10,000 feet. We were closer to the summit of Pikes Peak than getting back to Colorado Springs.
Then I realized I had a couple of Enduro Bites wrappers in my pack from bites I ate earlier during the ride that could be put to good use. Jason decided to give them a try. While he removed and cleaned his tire, I ate another bar in order to have a third wrapper as reenforcement.
.
The 3 wrappers were positioned against the inner sidewall of the tire and the tube was inflated. They kept the tube from blowing through the tire, but would they hold while riding over roots, rocks, and other trail obstacles on the 4,000' downhill to get home?
Off we went. After a few minutes of riding we stopped to check the repair. Jason repositioned the wrappers and I consumed another package worth of Enduro Bites so he could add a fourth wrapper for security.
After re-inflating the tube, he and I finished the last bit of climbing to reach Barr Trail, and then began the 7-mile descent back to town.
To add one more twist to our adventure, it began raining after a couple miles of descending. Thankfully most of the trails around Pikes Peak are made of decomposed granite, so other than for making the rocks and roots slicker, the rain and accompanying thunder only motivated us to ride faster.
This is how it looked once Jason got home. The repair held for over 10 miles including the long trip down Barr Trail!
I chose the material used for our wrappers based on how well it helps maintain freshness. It never occurred to me that it would ever be used for anything like this, but the fact these wrappers held up under pressure does show their strength.
The take home message is to take plenty of Enduro Bites whenever you ride! Oh, and carrying an emergency tire boot and other repair supplies and tools is a good idea as well.
]]>Regular customers might recall that we originally released Nano CBD Softgels along with our Nano CBD Drops. We've since stopped making the Softgels and only offer Nano CBD Drops, but why?
While we were proud of the quality of our Nano CBD Softgels, we and some core customers found that we got more from the delivery system used for the Drops -- especially when each dose was held under the tongue for 30-60 seconds before swallowing. Doing so allowed for more complete and faster absorption. While I new much of this before we ever released either product, the real-world effect was greater than I expected.
]]>Regular customers might recall that we originally released Nano CBD Softgels along with Nano CBD Drops. We've since stopped making the Softgels and only offer Nano CBD Drops, but why?
While we were proud of the quality of our Nano CBD Softgels, we and some core customers found that we got more from the Nano CBD Drops -- especially when each dose was held under the tongue for 30-60 seconds before swallowing. Doing so allowed for more complete and faster absorption. While I knew much of this before we ever released either product, the real-world effect was greater than expected.
My own experience has led me to use our Nano CBD Drops exclusively even though I still have Nano CBD Softgels in my cupboard. Since I prefer to practice what I preach, and a significant number of others reported similar feedback, I decided to only make the Drops for now.
One more reason why we gravitated to our Nano CBD Drops: due to the speed at which they reach the bloodstream, I often take my bottle with me and have a dose midway through epic mountain bike and backcountry ski sessions. When doing this I've consistently felt sharper for the downhills and more energetic on the climbs. The benefits are well worth the minuscule weight of carrying the bottle in my pack.
The liquid delivery system is also ideal for taking a dose immediately before bed to help you achieve a deep, more restful sleep, which is one of the best things you can do to speed recovery.
Now the bonus! Since we are focussing on Nano CBD Drops, and producing more of it, we are able to do so at a lower price. As of today, they are only $49.99 per bottle!
]]>To get the most from BETA RED, don't use toothpaste, mouthwash, or chew gum until a few hours after drinking it. (Huh?)
Toothpaste, mouthwash, and gum-chewing have been shown to deactivate the friendly bacteria in our mouths that converts dietary nitrate (as found in beet juice) to nitrite. Deactivating this bacteria limits the eventual nitric oxide production in the body, thus limiting one of the main mechanisms by which Beta Red Pre-Workout Formula allows you to train harder and race faster by becoming more aerobically efficient.
I brush my teeth without toothpaste on mornings I drink Beta Red. I'll then brush with toothpaste after training or racing -- when I've gotten most of the benefit from my Beta Red consumption.
If you're thinking "this is crazy talk," and you're already weighing the options of poor dental health over improved performance, don't worry; you don't have to choose. There's research showing that the nitric oxide produced in your body after consuming beet juice, and therefore Beta Red, actually stops tooth decay and prevents cavities by lowering the pH in your mouth.
So, there you have it! Don't be afraid to ditch the mint for a minute, and get out there with your nitrate-rich BETA RED fix in full force.
- Brian
]]>By Amity Warme
I have dreamt about trying to onsight Moonlight Buttress for years. This iconic route ascends a prominent prow of immaculate sandstone for over 1000 feet of finger crack delight. Featuring flawless rock, thrilling exposure, and jaw-dropping scenery, this sustained journey breaks down into 10 pitches. The first four provide a friendly warm-up: moderates, with one slightly spicy 5.11 traverse to keep you on your toes. The next six pitches are the business. Each offers a unique test of one’s crack climbing proficiency, so depending on height, finger size, and level of endurance, the “crux” of this line varies widely by climber. The magnitude of this goal, with its physical and mental challenges, has long inspired and motivated me.
Over the past couple years, I have dedicated time to honing my skills on various sizes of sandstone splitters. At any opportunity, I intentionally sought out climbs that would force me to practice the techniques necessary for a successful ascent of Moonlight Buttress. I would routinely push myself to dig deep and eke out extra pitches long after my arms were tired in order to build stamina for the endurance aspect of Moonlight Buttress. This way, when the true test came, I would have the mental and physical capacity to execute difficult moves pitch after pitch.
Several times, plans for a trip to Zion National Park were spoiled by inclement weather and other unforeseen circumstances, but early this March, my luck changed. I had an opportunity for a quick trip with my husband, Connor. Suddenly, the pressure was on! This dream was no longer abstract. Simultaneously, a multitude of emotions rushed through me. Nerves, fear, excitement, excuses. Finally, I settled on the mindset that I would simply give my best effort and not focus on the outcome.
We only had a three-day window of clear weather, but I wasn’t ready to attempt Moonlight Buttress right out of the gate. We chose a neighboring climb, Sheer Lunacy (5.12b, 8 pitches), as a tune up. This would allow me to get acquainted with the style of rock, scope out the approach, and better gauge the timing of sun and shade on my real objective. The climb went well. I was feeling strong and psyched! The following day, we rested, packed up gear, and prepped for the big mission.
Driving into Zion from our campsite gave me time to sip coffee, admire the sunrise, and contemplate the day ahead. I was stoked to finally test myself on this classic climb, but I was also nervous. I would only ever get one shot at the onsight attempt and I didn’t want to blow it. I knew this was a lofty goal, but that made my desire to achieve it all the more attractive. Was I ready for this? We were about to find out.
A cold river crossing and a short approach brought us to the base of the climb. Connor flaked out the rope while I racked up gear on my harness. I slipped on my shoes, thanked Connor for his support, and took off right as the sunlight crept down to meet us.
I settled into my groove as we blasted up the first four pitches and established ourselves on the Rocker Blocker – a massive, detached block that is bolted to the wall behind it, but still rocks gently beneath your feet. We paused for a quick snack and drink, the steep headwall looming above us.
Pitch 5: 5.12
The first move of this pitch requires a full-on jump off the Rocker Blocker to catch a good edge with your hands. As I prepare to launch into the first section of difficult climbing, I am overcome by a surge of all the nerves and emotions I had tried to sequester leading up to this moment. My heart is pounding, my hands are shaking, I feel like I am going to explode! Both excitement and fear course through me. I take a few deep breaths to refocus, then leap. I caught it! Ok, relax. Stay focused. I power through the next sequence, then race up perfect finger locks in a dihedral. I’m finally climbing Moonlight Buttress! This is SO MUCH FUN.
Pitch 6: 5.12+
Starting up the long, thin, technical corner, I climb confidently, fending off the building pump in my forearms. Near the top, I grab a good hand hold and pause to rest. Suddenly, my foot slips! I barely catch myself. I am still on, but my nerves are racing again. I almost blew it! I climb tensely through the last few feet then try to relax at the anchor while Connor jugs up to meet me. Ok, two pitches down.
Pitch 7: 5.12-
This looks wild! But I’m on a roll, let’s do it! I leave the belay and begin scooching my way up the awkward flare chimney. I scum my body higher, the chimney becoming progressively more insecure until I am forced to wriggle around into a layback. I make a few moves, up into the steepest part of the bulge, trying to convince myself that I’m not actually sliding out of each rattly finger lock, despite how it feels. Stay relaxed, keep moving, I can do this. I quickly place a piece of gear and reach to clip the rope. Suddenly, I am hanging in my harness. NO! No, no, no. How did that just happen? I blew it, I failed, it’s over. Deflated, I lower down to the anchor. It’s ok, I’ll rest and try again. I can still send the route. I start back up, fiercely determined, but I spent too much energy on the first attempt. I fall again. Now what? Do I try this pitch one more time or continue upward? I decide to keep moving, count this as a learning experience, check out the rest of the climb, and come back for the send another time. I am beyond disappointed but make a deliberate choice not to let myself succumb to this negative self-talk.
Pitch 8: 5.12-
I gear up for what I had anticipated would be one of the hardest pitches for me. Here we go. I fell short of my goal, but I can still give an effort I’m proud of. A few words of encouragement from Connor, then I take off. And hike it! I feel like I am warming up. Did I make the right decision? Should I have tried that last pitch one more time? I don’t know.
Pitch 9: 5.12
As a slightly harder version of the previous pitch, I expect that I will have to fight hard to climb this one cleanly, but I cruise it. This is exactly what I trained for. I practiced this technique on repeat and the effort clearly paid off. Why did I fall back there? I’m supposed to be better than that.
Pitch 10: 5.12-
Staring upward at the final stretch of climbing, the accumulated fatigue sweeps over me. My arms are heavy, the buoyancy of the potential onsight is no longer beneath me. Cognitively, I know the moves are not that difficult but mentally, I am discouraged. Physically, I am close to depleted. I lurch desperately for a jug and vigorously shake my arms, one after the other, attempting to loosen the throbbing pump. It doesn’t matter anymore, I don’t have to try this hard, I already failed. No! I’m still giving my best effort, that’s what is important to me. I am going to dig deep, all the way through. Finally, I commit to the next sequence, punch through it, and dance my way to the very top of this journey.
Standing on top, I am blown away by the stunning landscape around me as I reflect back on the whole experience. I hadn’t achieved the outcome I desired, but I gave an effort that I am proud of. I set a big, audacious goal and with that, I accepted the intimidating possibility of failure. Instead of allowing myself to be paralyzed by that risk, I welcomed the opportunity to push outside of my comfort zone in order to grow, both as a climber and as a person. Leading up to my attempt on Moonlight Buttress, I consciously chose to shift my definition of success from performance-based to effort-based. I couldn’t control every variable associated with the outcome, but I could control my effort level and I gave my all. I share my story to encourage you to learn from my experience and inspire you to dream big. I invite you to identify an audacious goal, prepare yourself physically and mentally, and go give it your ultimate effort.
This article is posted by permission of Sterling Climb. It was originally posted at https://sterlingrope.com/journal/8-blog/357-onsighting-moonlight-buttress.
]]>It's a never ending battle for those of us who live endurance sports lifestyles. The members of our executive team know this all too well lately as growing Enduro Bites as a company has required a huge time commitment. It's made maintaining a balance with training, family time, social activities and any other personal and professional commitments a real challenge.
Personally, I've had to become more flexible with my training and begrudgingly reduce my competition schedule. For now focus has shifted from training to compete to training for physical and mental fitness. Don't get me wrong, I still train hard, it's just that I'm not 'as' obsessed with preparing myself for a particular race. I'm happier and function better in every way when I train regularly, even if it's not according to a regular training schedule. Not only does it keep me fit, but it helps keep me sane.
We always find it interesting and inspiring to see how other endurance athletes balance trying with the rest of life. A lucky few are gifted and committed enough to be able to support themselves as professional athletes and give training and competing the highest priority. Yet others choose to forgo having a social life or maintaining significant family commitments in order to get as close as possible to a pro-athlete lifestyle. However, those who manage non-athletic professional careers, families, and social lives with training and competing are often the most inspirational. These men and women are as dedicated as any professional athlete. They are also masters of time management.
Asking the “balance” question around the office has yielded some great tips from our team that help keep us fit, active and able to maintain as much of a balance as possible. Here are our five tips for finding balance.
1. Sweat everyday: that is, make sure to at least do something everyday to get your heart rate up and your body moving. Sitting at a desk all day is terrible for you. By getting in even a short workout you can increase your energy and be more productive.
2. Workout in the morning: this one is especially hard for me to adhere to on a daily basis but is a great rule to follow if trying to maximize time. Getting your workout done early gives you a boost of energy for the day and helps you avoid the afternoon lull of energy that makes working out later in the day more difficult.
3. Mix it up!: I try to hit the gym on a regular basis while mixing up mountain biking and road cycling workouts. It's easy to get board by focussing on riding endless miles, so mix in weight-lifting and a little running for weight bearing activity. Your bones will thank you for it. I've also been extending my ski season as long as possible by searching for areas with good snow for backcountry laps.
4. Plan your workouts, meals and wardrobes ahead of time: by proactively preparing for the next day you can eliminate time intensive tasks that can take away from your workout time. This has helped me get back to training in the morning. Since I'm practically brain dead when I wake up, I layout all of my gear and mix my bottles the night before so there's no thought required. I can then roll out of bed and get out the door quickly which is half the battle.
5. Combine your social life with your active life: because who doesn’t like a beer with friends after a great workout? By working out with a friend or with a group you are more likely to show up to the workout and can add some social life to your training schedule. A win win!
Good riding partners make for good rides. Sweet single track and aspens help, too!
]]>As we get closer to summer, more of us will be doing harder workouts and races. Since Beta Red Pre-Workout was designed to maximize performance in these high-intensity efforts, we put together this FAQ based on conversations with athletes who were considering it, as well as those who recently began using it.
We've put together the following FAQ based on these conversations to help endurance athletes better understand how to get best results with Beta Red.
What is Beta Red Pre-Workout Endurance Formula?
Beta Red is a potent blend of beet juice powder and key synergistic amino acids (Beta alanine, Citrulline malate, and Betaine) designed to boost performance when consumed prior to endurance training and competition.
What does it do?
The ingredients in Beta Red have been shown to promote increased aerobic and anaerobic efficiency - allowing users to produce more power for a given quantity of oxygen. This helps athletes get more out of their training and go faster when competing.
Who is it for?
Beta Red was developed for endurance athletes, although it will benefit anyone in need of greater aerobic and anaerobic efficiency.
While Beta Red works well at all elevations, it's notable for it’s effect while training and racing at higher elevation where oxygen isn’t as plentiful. At any elevation, it allows athletes to "burn more matches,” meaning they’ll be able to produce greater repeated, higher-quality efforts during a workout or race. This benefit becomes more pronounced as one goes higher.
How do I use it?
Drink 1 to 2 servings 90 minutes prior to training and racing. For events longer than 2.5 hours, additional doses may be consumed during the event. Beta Red can be mixed with a traditional carbohydrate/electrolyte formula for consumption during prolonged training and racing. For such events, we recommend a serving for every additional 2 hours of activity.
For your most important races, it's a good idea to drink at least 1 serving of Beta Red daily beginning 3 to 5 days prior to competition to maximize your nitrate level.
How can I tell if it's working? What should I feel?
You may feel a tingling sensation on your skin (known as parashesia) within 30 minutes of consuming Beta Red. This is a harmless nervous system response to one of Beta Red's ingredients (Beta alanine). If this irritates you, consuming Beta Red with carbohydrate-rich foods will lessen the effect. While rare, in cases of extreme sensitivity the dose should be lessened.
Many users don't feel any different after drinking Beta Red, however. You'll still suffer when giving maximum effort, but you'll produce more power while doing so. The famous Greg Lemond quote, "It doesn't get any easier, you just get faster" applies here.
Does it contain any banned substances?
Absolutely not! Beta Red is free of banned substances, as well as artificial flavor, colors, and sweeteners. It is all natural and non-GMO.
Does it contain stimulants and can I consume it along with coffee?
Beta Red doesn't contain caffeine or other CNS stimulants, and there is no problem consuming it along with coffee. In fact, some users who are sensitive to caffeine have reported that they tolerate it better while using Beta Red.
One word of caution, however. The amino acid blend in Beta Red may give some a slight rush, so experiment with consuming it prior to bed before you have an important race the next day. Heightened anxiety due to pre-race jitters may cause a slight rush that you wouldn't normally think much about to suddenly keep one from falling asleep.
What does it taste like?
Beta Red comes in 2 flavors: Clean Beet and Orange. Clean Beet flavor is just that -- the taste of beets without the dirt! We regularly have customer comment that it tastes a bit like hibiscus tea. Beta Red Orange has a subtle and refreshing citrus flavor. Both flavors are light and easy to drink.
While Beta Red works great for all endurance athletes, we developed the following recommendations with feedback from elite athletes to maximize results in specific events. Since these disciplines require very different physical efforts for success, the recommendations for each differ.
MTB Enduro Racing Pro Tip: This can be a little tricky since Enduros vary significantly. Most require pedaling up a significant climb to reach the first times section while others either shuttle riders or have chairlift access. The key is to consume Beta Red approximately 90 minutes before your first hard effort. Since stages often occur over the course of a day, drink another 1-2 servings every 2.5 to 3 hours.
MTB XC / Cyclocross / Criterium / 20k Run Pro Tip: Since starts are crucial to these events, take 1-2 servings 2 hours before your race, and then have another serving approximately 30 minutes before starting. Load a minimum of 1 dose per day the 2 days prior to priority races.
Road Race / MTB Marathon XC / Ironman and Half Ironman Distance Triathlon / Marathon Run Pro Tip: Load a minimum of 3 days prior to race at 2 doses per day to maximize saturation and effect over race distance. For maximal effect, consume an additional dose every 2.5 to 3 hours during the event, mixed with your normal carb/electrolyte formula. Beta Red is very easy on the stomach and well tolerated during running, but as always test it in training prior to using it for a race.
by Amity Warme
I love trying really freaking hard. I love digging deep, tapping the last reserves, and emptying the tank as I push my limits physically and mentally on the rock. I pursue climbing as a way of life because I enjoy exploring new places, meeting fellow adventure enthusiasts, and playing in the great outdoors. I am currently pursuing a Master’s degree in Sport Nutrition at the University of Colorado in Colorado Springs. My goal is to help athletes use nutrition to maximize their health and performance. Through my studies I have grown aware of the past inadequacy of my own dietary practices, as well as the widespread acceptance of an unhealthy approach to food, diet, and weight throughout the climbing community. In this article, I want to draw attention to the pervasive presence of Low Energy Availability (LEA) among climbers, explain the detrimental effects of LEA, and reframe the conversation around body image and performance.
A recent study surveyed a sample of climbers regarding their dietary intake and attitudes toward food. The results indicated that 82% of respondents were not consuming enough energy on a daily basis – on average these participants only met 79% of their daily energy needs.1 Many in the climbing community mistakenly prioritize low body weight and leanness while neglecting the role of food as fuel for optimal performance, growth and development, and long-term health.
Low energy availability occurs when the amount of energy expended through physical activity is greater than the amount of energy taken in from food.
As a result, the body does not have enough energy to support physiological functions needed to maintain optimal health. LEA can impact athletes whether they are consciously regulating their energy consumption (through chronic calorie restriction, fasting, skipping meals, restricting food groups, and/or using diet pills or laxatives), or whether they are unconsciously under-fueling relative to amount of energy expended through output (training, climbing, and other physical activity). Weight conscious climbers can quickly over-train and under-eat themselves into a state of LEA, leading to the compromise of nearly every system of the body as well as diminished performance capacity.
"I did not yet understand that the mismatch between my energy intake and energy output was harming my health and hindering my performance. So I just kept training harder."
As I pushed to become a “real climber,” I set about training multiple hours a day in the gym all week and spending full days on the rock all weekend. Simultaneously, I maintained a rigid diet and micromanaged my food intake. Rest days weren’t allowed as I strove to constantly perform at my peak. While I deeply enjoy high-energy output – trying really hard! – there was a time when it tipped me into a state of low energy availability and the neglect of health in pursuit of performance.
I mistakenly thought I needed to lose weight in order to meet my performance expectations. I knew I was restricting my diet, but I didn’t realize how inadequate my food intake was relative to the amount of energy I was expending. I thought I was just eating healthy, but in reality I was not consuming nearly enough fuel for my body to perform at a high level or recover adequately. I worked relentlessly, got leaner and lighter and thought I was doing all the right things, but I was not seeing results commensurate to the effort I was putting in. I did not yet understand that the mismatch between my energy intake and energy output was harming my health and hindering my performance. So I just kept training harder.
“We fall prey to the notion that becoming a better climber requires commitment to dieting, chronic calorie restriction, and continual weight loss”
Climbing culture often portrays the ‘ideal’ climber body as skinny and strong, twiggy and toned, light and lean. This representation sets the stage for comparison (“my body image doesn’t match the mold”) and body dissatisfaction (“I need to change the body I have”). To define our terms, body image is the personal interpretation of outward appearance. This can be influenced by context, cultural norms, and the media. Body dissatisfaction occurs when a discrepancy exists between one’s own body image and the perceived ideal body. Research indicates that body dissatisfaction is extremely prevalent among athletes, especially female athletes and those in weight sensitive or aesthetic sports, such as climbing, gymnastics, dance, and figure skating.2 Too often, we fall prey to the notion that becoming a better climber requires commitment to dieting, chronic calorie restriction and continual weight loss. While gravity is real, it is too simplistic to believe that weight is the determining factor between success or failure.
Anecdotally, I can attest to the prevalence of this widespread body dissatisfaction among climbers. During a semester, I provided individual nutrition counseling to 15 climbers at a local climbing gym. Regardless of current weight or climbing ability, almost everyone reported weight loss as their top nutrition priority. Weight loss makes sense for someone who is overweight or obese, but that was not the case for this population. Nearly everyone reported low energy, inability to complete a training or climbing session without feeling fatigued, and desire to improve performance. Despite acknowledging chronically low energy levels and diminished performance returns, these individuals still reported conscious, long-term restriction of energy intake and avoidance of certain foods or food groups. As a whole, they expressed dissatisfaction with their body and a negative relationship to food.
"Instead of pursuing a weight loss goal (“I need to lose 5 pounds to be able to climb hard”), choose to focus on a performance goal ('I want to send my project')."
Climbers are athletes. Part of being an athlete is working hard to fine tune your body and optimize it for your sport of choice. This is perfectly reasonable. The problem arises when the obsession for low body weight or achieving a certain body image becomes the end goal. Instead of pursuing a weight loss goal (“I need to lose 5 pounds to be able to climb hard”), choose to focus on a performance goal (“I want to send my project”), and employ nutrition as a tool to maximize your potential and perform at your peak. Fueling your body with adequate energy empowers you to enjoy the activities you love without risking your long-term health.
This attention to proper nutrition and adequate fueling ensures that my energy level always matches my stoke.
As I have progressed in my formal nutrition education and sought out resources explaining the negative impacts of under-fueling, as well as the benefits of proper nutrition, I made changes in my own dietary habits. I make sure my food intake is in balance with my energy output. On hard training or long climbing days I consume probably 750-1000 more calories than a year ago. I fuel with carbohydrate rich foods before, during, and after exercise and I am conscious to consume protein throughout the day to support muscle growth and repair. This attention to proper nutrition and adequate fueling ensures that my energy level always matches my stoke. Of course, I still get tired and I still have to take rest days. Nutrition will never make me superhuman, but I am sending my hardest climbs and having a blast. I’m not dealing with chronic injuries or fatigue and I have a positive relationship with food. Instead of micromanaging my diet, I now feel the freedom and have the energy to explore the limits of my capabilities and try really freaking hard.
We must shift the tone of the conversation around body image to encourage acceptance and promote a healthy approach to nutrition.
Low Energy Availability is a serious issue facing the climbing community. On an individual level, adopting this “light weight is the right weight” mentality puts one at risk for a cascade of health problems in addition to decreased performance. On a community level, the acceptance of this negative approach to food, weight, and body image encourages climbers to risk their health for the sake of looking like the “ideal climber”. Let’s choose a different route!
Collectively, we must shift the tone of the conversation around body image to encourage acceptance and promote a healthy approach to nutrition. Personally, I've learned to embrace the body I have and continue to strive to consume enough energy to meet the demands of being an athlete. I hope my story encourages and empowers you to approach food in a positive way, where nutrition serves as a tool to fuel your performance and foster long-term health.
Photo credits:
Header image: Amity climbing Johnny Lat (5.12c)
Photo by Adam Pawlikiewicz @adamonthego
Amity battling for the send of Tricks are for Kids (5.13), Indian Creek, UT
Photo by Felipe Tapia @felipesh
Amity celebrating on the summit of Liberty Crack (5.13b, 12 pitches), Washington Pass, WA
Photo by Connor Warme
Amity staring down the next sequence of Enter the Dragon (5.13+ R), The Fins, ID
Photo by Ben Crawford @bencrawford17