Issue 15 August 2010

What’s Inside this issue:

Group Rides
August Events
Event Recaps
Race Results
Tender Bits
Pancake Recipe
Wear a jersey
A Beginner’s Perspective
New Members
Coaching Tips
The Looking Glass

AUGUST Events Details inside...

Group Rides
Numbers
Ladies hit the trail
This summer WMBA has seen an
astounding number of women joining us
at group rides. We’ve had over 100 women
show up over the course of the summer at
our rides and an average of 27 riders each
week. With the help of the race team, we
have 6-9 ride leaders to break this larger
group into smaller groups. The rides last
about an hour and a half and we make
numerous stops to practice technical skills.
It’s not too late to join us on a ride this
August and September!
Group Rides
Thursdays at 6:00pm-please arrive at least 10 min.
early
August 5th: Red Rocks/Sec. 16
- Meet at the first parking lot off of HWY 24 and South
Ridge Road
August 12th: Chutes/Chamberlain Trail
- Meet at parking lot, take a right on Ridgeway from
Cheyenne Blvd.
August 19th: Palmer Park
- Meet at the parking lot near the Stables off Paseo Rd.
August 26th: Ute Valley Park
- Meet in the Northwest parking lot at Eagleview Middle
School on Vindicator Dr.
Events
August 2nd: Skill Ride with Mary at Palmer Park -
Meet at the parking lot near the Stables off Paseo Rd.
August 16th: Skill Ride with Mary at Palmer Park-
Meet at the parking lot near the Stables off Paseo Rd.
August 17th: “Introduction to Racing and Training
with Alison Dunlap” 5:30pm

August 23rd: “Basic Trail-side Repairs” 6:00-8:30pm

August 29th: 3rd Annual Peak Region Cyclist

Bicycle Festival at Memorial Park in Manitou Springs
10am-4pm
Mark your Calendars...
Event Recap
August Events July Fun
Introduction to Racing and Training “Basic Trail-side Repairs” Monday, to understand how their bike works WMBA get togethers
with Alison Dunlap on Tuesday, August 23rd from 6:00pm-8:30pm and know how to fix the problems. togethers. Margie is an ICNHA Certified Natural
She is particularly excited to have the WMBA rides with COS Cruisers
August 17 at 5:30 at Colorado Cyclist at Barnett Bicycle Institute by Cat opportunity to teach to women only! Henna Artist, she makes her own Henna inks and
Cross-country, cyclocross, downhill, Gruener-Goss is very talented at the intricacies of design. Check
We had the pleasure
Cat has been riding mountain bikes out her website www.HennabyMargie.com for more
This clinic is geared towards any rider since 1995. She raced for a few years to throw down a
information.
who would like more confidence in the XC, singlespeed and endurance couple of beers and
in knowing that they could get events. She is a daily bike commuter chat with members T-shirts are in!
themselves out of trouble when the whose current favorite pastime on the this month at
McCabe’s for the The 2010 WMBA t-shirts are in and they are hot! All
unfortunate “mechanical” happens. bike is bikepacking on her Xtracycle. WMBA members
You will learn what tools to carry Colorado Springs
Cruisers night. get one free.
with you when you ride and the For more information on the Barnett Thanks to Lucas
Every Tuesday
knowledge to get your bike rolling Bicycle Institute visit www.bbinstitute. Promotions for
evening the COS
again. We will cover the most com. ordering the
Cruisers meet at
short track, super-D, dual slalom, common repairs, such as how to fix McCabe’s Tavern to socialize and inundate downtown shirts for us.
four-cross, xterra, marathon, stage a flat tire and a broken chain. Also with sweet vintage cruisers and smiles. Unfortunately
race....Holy! With all of the different covered will be how to remove and the weather did not cooperate and we had to for go the
types of races out there, where the install a rear wheel, what to do if ride, but it was a pleasure to see everyone without their
heck do you helmets. We also had the opportunity to hand out the
start? Here This will be an incredible 2010 shirts and some even walked away with pretty sweet
to help is opportunity to learn at the world socks.
former World
Champion renowned Barnett Bicycle Institute
mountain bike Skill Rides with Mary August 2nd
racer and local
and 16th at Palmer Park
superstar, Alison Dunlap. Alison the brake is rubbing after a wheel
will share her abundance of racing installation and minor derailleur Ever ride up to a rock or a tree root
knowledge and experience with us as adjustments. and feel sudden panic? Your heart
we explore the different disciplines starts pounding and your head starts
This will be an incredible saying discouraging words like, “you
within the world of mountain
bike racing. She will also provide opportunity to learn at the world wimp, you can’t do this.” In fact,
information on how training and renowned Barnett Bicycle Institute you know that your bike is totally
preparation differs depending on from a certified instructor in a non- capable of cruising over this little
which style of racing you are interested intimidating environment. It will techy section, but you’re head’s not
in. Join WMBA on Tuesday, August be a hands-on learning experience. in the game. If this sounds like
17th at 5:30pm at the Colorado You will not have to bring a bike. you, then you need to come to our
Cyclist for an enlightening discussion The capacity of this clinic is 16, so skill rides with Mary. Mary patiently
with one of the greatest female please RSVP to info@wmbacos.org takes a group around Palmer Park to
athletes around! The clinic is open with the subject line: Barnetts- first practice techy section in a positive,
New Perk for Members!
We are happy to announce that Jenny
to anyone, not just the ladies, and come, first serve. encouraging environment. You’ll
WMBA will provide light appetizers About the instructor: Cat Gruener- get feedback on techniques while WMBA girls get Henna Tats Skorcz of Cycling Essentials will extend a
and beverages. Please RSVP at info@ Goss has taught bicycle mechanics at meeting other riders of the same 10% discount to WMBA of COS members.
wmbacos.org. See you there! skill level. Riders meet at the Stables WMBA racers get Henna tats of our logo (designed by
the Barnett Bicycle Institute to people Nichole Yanota) to sport at the upcoming State of the Please visit the Cycling Essentials web site
parking lot off Paseo Drive. Be ready
all over the world since 2005. She Games race on August 1st at the Air Force Academy. at www.cyclingessentials.net or e-mail Jenny
to roll by 6:00pm August 2nd and
knows from personal experience Henna by Margie is a great idea for parties and get
16th. Any questions contact Mary at at cyclingessentials@comcast.net for further
how empowering it is for a cyclist
649-8062. information.

2 Lorem Sit Month 00, 0000 Month 00, 0000 Lorem Sit 3
 Upcoming Races
Race Results

July Race Results Find a bike race nearest you

WMBA Racing Rocks it! Http://wmbacos.org/races.php

Firecracker 50 24 Hours of Colorado

The Fourth of July festivities in Breckenridge were in full swing Springs
this year at Carter Park for the Firecracker 50 race. The 50 mile The Team at the Firecracker 50 in Breckenridge, CO
The U.S. Air Force Academy is
race is a National Championship Endurance event. WMBA
set up a tent and table to support the racers and represent hosting a brand new mountain
the organization. Our team had an incredible turn out at the bike race to the Front Range
Firecracker 50 this year and impressive podium finishes. Read
a complete article on Pikespeaksports.us here. It’s like facebook
of Colorado. 24 Hours of
Colorado Springs will be
XTERRA Report
for people with rocks in their shoes. By Kim Baugh
held on September 18th and
19th, 2010, using a 14.6 mile

W
Kennon = New National Champion (30-39)
aking up in Beaver Creek, ready to race the Xterra Mountain Championship
Kim = Placed 2nd (30-39) loop created with the award- for the 3rd year still left nerves in my stomach and excitement in the air. I
winning Falcon Trail. Proceeds have always found Beaver Creek Xterra to be one of the most challenging
Tracy = Placed 3rd (30-39) Xterra’s, due to the amount of climbing on the bike and run. The venue is a great
L: Steffie Ward and Elizabeth Gilbert R: Hillary Heinton on the podium
from this race will be donated
Mary = Placed 2nd (co-ed team) place for families and anyone who likes to be surrounded by nature’s beauty. The
to benefit men and women luxury resort atmosphere takes away the stress of the race. Considering this is only
Melissa = Place 4th (co-ed team) of our armed services via the the event’s 3rd year running it’s extremely well organized and represented with top
Betty and Steff = Placed 1st (Cat. 1 team) Wounded Warrior Project. off road triathletes.
The 1 mile swim or (.5 mile for Sport racers) kicked off at 9am in Avon’s Nottingham
Hillary = Placed 2nd (SS National Championship) Get involved, get registered, be Lake. The sun was shining high and bright showing it was going to be a hot day.
Check out the article on www.pikespeaksports.us. a competitor, be a volunteer! The rectangular 2 lap course began at 9am as we were staged in waves. The water
temperature was a warm 68 degrees. The gun shot off and my wave began furiously
We’re aiming high with an
Silver Rush anticipated field of 500+ racers,
swimming. I was stuck in the middle of the pack fighting to break away. I had a
disappointing swim but holding on the hopes that I
Melissa McMartin placed 3rd in Women 30-39, she beat her you don’t want to miss this. would work hard to make it up on the bike.
time from three years ago by almost an hour. Kerri Moseman, WMBA takes all the top podium finishes, including the Stars and Stripes jersey Ripping my wet-suit off at T1, I was very excited to get
on the bike and climb for 2,200 feet or 3,600 elevation
one of our club racers, placed 2nd in Women 19-29, despite
gain over 15.5 miles. The off-road uphill climb goes
getting swayed off course for a brief time. along trails of Bachelor Gulch, Arrowhead and Beaver
Creek. It’s a great course with loads of single track and
State of the Games Race not very technical. I did feel the altitude on the climb
as we were all gasping for air. I managed to pass many
The Rocky Mountain State Games race with the Falcon 100 of the waves that exited the swim before me, making
KM at the US Air Force Academy on Falcon Trail on August 1st up for my difficult swim. The best part of the bike is
showed a strong WMBA showing. Below are the results: the last half of the course because it’s a step, speedy
single track through trees down to T2.
Hillary Hienton 1st in SS I entered the run transition noticing I was only a few
Betty Gilbert 1st in Cat 1 seconds behind first place. I made a fast transition into my running shoes and hit
Kerri Moseman and Melissa McMartin at the Silverush 50 race in Leadville, CO the trails for a 5.75 mile run through aspen glades, along Skyway’s single track. I was
Mary Hoyle 2nd in Cat 1 able to pass her within the first few 100 feet. The heat was beating on my back and
Stephanie Ward 3rd in Cat 1 the elevation gain of 1,300 feet began to wear on my tired legs. I stayed focused and
maintained the lead returning to the base of Beaver Creek Village for the post-race
Tracy Hankinson 1st in Cat 2 party and awards. Finishing first place female amateur made all my training well
worth it. Keep this race in mind for next year even if you have never done an Xterra,
Kerri Moseman 2nd in Cat 2
the sport course at Beaver Creek is a great place to start.
Christy Nordgren 3rd in Cat 2
Lindsey Watson 4th in Cat 2

Racers take off at the State of the Games on August 1st L: Christy Nordgren and Kerri Moseman R: Betty, Mary, and Steffie at the State
Games Race on Falcon Trail

4 Lorem Sit Month 00, 0000 Month 00, 0000 Lorem Sit 5

Crashing is Okay
By: Christy Nordgren
T he gods of Palmer Park are against me.
My elbows are torn and gashed, my
right patella is badly bruised, the thought
of a side plank sends my left shoulder into a
state of woozy panic, and my self confidence
is damaged. Someday I want to show Palmer Park
what’s up. But not today. If you are a beginner like me,
A
you can probably share this pain
and frustration. A friend recently friend recently asked me,
asked me, “Why are you doing “Why are you doing this
this to yourself?” It’s a question I
had not asked myself before and to yourself?”
for which I had no easy answer.
If you crash a lot, it’s okay. I have been sincere about
mountain biking for about one year, trying to soak up as
much learning and advice as I possibly can. I still crash
at least once on almost every ride. Sometimes I cry. But
6 Lorem Sit Month 00, 0000
I am making progress: I have stopped hucking my bike
around out of anger, I know how to change a flat, and I
can corner to the right, descending, at least 50% of the
time. I have also learned and grown to appreciate just how
quickly one’s body heals. For me, these are small victories I
need to keep in the front of my mind.
I have come to learn that I may as well leave fitness in the
car at the trailhead if I am not prepared to mentally engage
during a ride, especially a group ride. My mental dialogue-
-essentially how I coach myself before, during, and after
tough sections--is everything (almost everything; you still
need strong legs and a healthy heart). As I approach a
tricky spot (I got this from Alison Dunlap), I say, “Yep, I
can do this” instead of defaulting into low confidence or
fear. During a technical section I am still telling myself
what to do--look up, move forward, just keep pedaling, do
not look at that treacherous thing, etc. And after certain
victory I try to take a quick snapshot of what I did well
or differently that time. Later on I will need to recall that
timeline of growth. I also find it helpful and encouraging
to turn around and ride it again.
Attending group rides is assuredly both fun and
challenging. The fun parts speak for themselves, but
women’s individual challenges are lesser verbalized,
especially if you are new to this. If you are competitive
like I am, it is difficult to position yourself for possible
frustration week after week. But if you are determined
and goal-oriented, it’s easier to answer the elusive question,
“Why are you doing this to yourself?” Because I do have
achievements to celebrate. Because I want to reach my
own goals. Because it’s really hard and I like working
really hard. Because the fun of women’s group rides far
outweighs the frustration of a few tough sections. Because
if I am pretty sure I can do it but still crash, my body will
heal. Because no one has great technical skills overnight;
every woman you see demonstrating grace on a mountain
bike has also worked really hard (and if you ask her, she’ll
tell you).
In a culture of instant
gratification and
performance-based
recognition, mountain
biking has proven to be
nothing shy of a test of
perseverance and grit for
me, not because I need to prove myself to others, but
because I really do believe I can do some of the things
that are most difficult for me... one day. If you share this
sentiment, don’t give up. See you at Thursday’s group ride.
Health
Whole Grain Pancakes
Great pre-ride/race breakfast and snack
WMBA racer, Melissa McMartin makes these
yummy pancakes from the Moosewood Restaurant
cookbook. They are a great pre-race breakfast because
they fill you up without making you feel sick or
stuffed. Yogurt instead of butter makes them lower
in fat. Have leftovers? Put one in a baggy in the
camelback or freeze the extras for the next big ride!
From the Moosewood Restaurant Cooking for Health
Cookbook
1/4 cup whole flaxseeds 2 teaspoons baking powder
1/2 cup rolled oats
1 cup whole wheat flour or
2 large eggs
1 cup buttermilk or plain
whole wheat pastry flour nonfat yogurt
1/4 teaspoon salt 1/4 cup olive oil
1/2 teaspoon baking soda 1 cup water
1. In blender or spice grinder, whirl the flaxseeds
and oats until they reach a consistency like cornmeal.
Place in a mixing bowl. Sift in the whole wheat flour,
salt, baking soda, and baking powder and mix well.
2. In a separate bowl, beat together the eggs,
buttermilk, oil, and water. Make a well in the dry
ingredients and pour in the wet ingredients. Stir just
until combined.
3. Warm a lightly oiled skillet or griddle on medium-
high heat. When a drop of water “bounces” on the
hot surface, ladle on about 1/4 cup of batter for each
pancake and cook until bubbles appear on the top, a
minute or two. Turn the pancakes and cook on the
second side until golden brown, about a minute.
Note: If the batter thickens before all of the pancakes
are cooked, add a few tablespoons of water to thin it.
Serving and Menu Ideas: Serve the pancakes topped
with fresh fruit.
New Members
Memberships Roll in
Thank you to the following ladies who became
members last month:
Cassandra Brown, Christy Hightower, Rachel Heath,
Annie Persinger, Linda Sardi, Cami Stock, Tara
Texer, and Rosemary Willcox
Training
Alison Dunlap
Coaching Tips
Question: If I am having a difficult race when is
it OK to DNF? Is it better to pull out and save my
energy or is it bad to give up once I have started
a race?
The answer to this question is easy. You never want to drop
out of a race unless you have one of the following excuses:
1. Your bike is broken and is no longer rideable
2. You are deathly ill, throwing up, or running a fever
3. You’ve crashed and there is blood everywhere or you’ve
broken a bone
If you’re just having a bad day, then grit your teeth and tough
it out. You will have a lot more respect for yourself if you
finish then if you drop out. Once you drop out of a race,
it becomes easier to drop out of another. It is easy to race
hard when you feel good. What makes a true champion is
someone that finishes the race despite having the “worst day
of his life”. Bike racing is incredibly difficult. Don’t give up
on yourself because you think you’re having a bad day. The
legs might come around and you might surprise yourself on
the next lap. If you quit you’ll never know what might have
happened.
Happy trails!
Alison Dunlap
Alison Dunlap is a certified Level II USAC Coach and has been working
with athletes for five years. She runs a coaching business called Alison Dunlap
Coaching, and has mountain bike camps in Moab, UT through the Alison
Dunlap Adventure Camps. Alison is also a two-time Olympian, MTB World
Champion, and 13-time National Champion. www.alisondunlap.com
Month 00, 0000 Lorem Sit 7
 Wear a WMBA jersey!

WMBA Jersey’s Available

Volunteers being
Ask any one of the WMBA racers, especially Steffie, and they will Colorado Cyclist
tell you that chamois cream is a godsend. Relatively inexpensive and
totally indispensable, this stuff can make a world of difference for
comfort and hygiene. Chamois cream is a magical substance that you It’s time to retire sought for South Slope
your torn and
spread on your crotch area and/or chamois to create a buffer between
your tender bits and bike shorts. Quality chamois cream includes faded cycling jersey trail building
hanging in your
Tender Bits anti-fungal and anti-microbial ingredients to minimize the chance
of infection to chafed skin. Now, most chamois creams are made closet with logos Parks, Recreation and Cultural Services has
teamed up with Friends of the Peak to bring
By: Hillary Hienton for men, and what feels great to a man can be uncomfortable for from way back in the
a woman. Thus, I recommend a product by Chomper Body called 80s and colors when you two volunteer projects this summer.
neon was cool. Get

A
Booty Balm, a women’s chamois cream made to work specifically
the stylish purple, When: Saturday, Aug. 21 and Sept. 11th
s we’ve all come to realize riding a bike can with a woman’s sensitive skin. This product includes both anti-
be one of the most enjoyable experiences on fungal and anti-microbial ingredients and benefits the skin below. white and black
jersey from WMBA Time: Projects will start at 8 a.m. on the
so many levels. Unfortunately, when things go bad, Booty Balm contains no water so it stays put during long days in the
South Slope and end around 3:30 p.m.
they can really go bad! Obviously there is always the risk of crashing, saddle and goes on thick. It’s designed to work with your body’s heat racing! Jerseys and
but consider the reality that we rest our tender bits on a hard surface to protect and lubricate your skin. This stuff is BALM... oops I mean shorts for 2010
Register: www.fotp.com. Space is limited to
for hours at a time, sweating and creating a type of friction that the BOMB! are the highest quality custom kits from Louis
50 people per day so don’t delay in registering.
our undercarriage isn’t always used to. In fact there are some really Garneau. Order yours through Colorado Cyclist
undesirable consequences including tenderness, chaffing, and worst Chomper Body has a unique business model which melds their and be sure to use your WMBA member discount
of all the presence of a saddle sore. Simply put, a saddle sore is a skin customer’s interest in activity and making healthy choices for their when you order.
ailment, really an abrasion, resulting from friction between yourself skin care products. Their products include ingredients that promote
and your shorts. Left untreated the abrasion can turn into an abscess health yet leave out those which are potentially harmful such as
and eventually have to be drained by a physician. YUCK! Saddle synthetic chemicals. This is the first product that I’ve used that I am
sores aren’t something you should ever desire since they are painful
and can keep you from enjoyable activities such as riding your bike,
completely happy with. In fact, it smells amazing and I tend to use it
on my fingernails as well.
WMBA Sharesite
and, well... you know. From personal experience I can tell you that Share and download pics
you do not want the presence of one for any reason. It is painful and I highly recommend being proactive or dealing with already present
quite disgusting. chaffed areas by protecting your tender bits in a health conscious Did you know you can upload and
way. Your undercarriage will thank you. download pictures from WMBA
So how can you avoid this plight? There are a couple of preventative events and rides on our sharesite?
measures that you can take. First consider the height, angle, and Product: Booty Balm by Chomper Body Go to http://wmba.shutterfly.
position or your saddle. This can be done on your own or most www.chomperbody.com com/ to see pictures from our
bicycle shops can assist you. In fact, the guys at the Colorado organization.
Cyclist are really helpful in trouble-shooting problem areas. You Ingredients: Shea butter, mango butter, cocoa butter, grapeseed oil,
might also want to consider the deign of your saddle. There are sunflower oil, jojoba oil,
multiple women’s specific saddles that are designed for our physical emu oil, beeswax, corn
needs. Ask your friends or any of the WMBA racers what they starch, calendula, Vitamin
use or recommend. Proper clothing can also make a difference. I E, lavender essential oil
always wear cycling shorts when I ride even if they are under baggy/ and lemon essential oil.
stylish shorts. Cycling shorts have a chamois (a leather or synthetic
patch) in the crotch area designed to reduce chafing. Also, I do not Where to buy:
wear panties with my cycling shorts as this would create friction, Colorado
something that I want to avoid. Also, you want to wash your cycling Cyclist/$17.99
shorts well after every ride either by hand or machine. If I don’t want
to run the washing machine I put a bit of detergent on them and
into the shower they go. Sometimes chaffing and saddle sores occur
regardless of the measure taken above and thus we have a glorious
substance: chamois cream!

8 Lorem Sit Month 00, 0000 Month 00, 0000 Lorem Sit 9
Event Recap

The Looking Glass

Images from WMBA

Group Rides in August

Meet Thursdays at 6:00pm

Thurs. August 5th Red Rocks/Sec. 16

Thurs. August 12th Chutes/Chamberlain Trail
Thurs. August 19th Palmer Park
Thurs. August 26th Ute Valley Park
Check out our website www.wmbacos.org for the entire season’s
group ride schedule and directions! Remember, our blog will
update you about cancellations in the event of inclement weather
or change in ride location. http://wmbacos.org/blog/

Newsletter written by: Elizabeth Gilbert, Hillary Hienton, and Jessica

Conner with contributions from Christy Nordgren, Kim Baugh and Alison
Dunlap. Graphic design by Jessica Conner.

10 Lorem Sit Month 00, 0000