http://www.powerbar.com:80/blog/namrita.aspx Lastest Blog By namrita en http://www.powerbar.com:80/post/namrita/14736/ATL_1/2_Marathon_.aspx 11/25/2011 Continuum Sports Solutions 8 weeks ago but I wasn't able to keep up with it because the shoes I was wearing caused a problem with my feet and calves. read more]]> http://www.powerbar.com:80/post/namrita/13280/Fall_in_Georgia.aspx 10/17/2011
Cohutta Mountains near Ellijay, GA
photo by Eddie O'Dea read more]]> http://www.powerbar.com:80/post/namrita/13279/I_3_Cross.aspx 10/10/2011 read more]]> http://www.powerbar.com:80/post/namrita/13278/And_just_like_thatcyclocross_is_back.aspx 10/4/2011
Photo by Mike Waine read more]]> http://www.powerbar.com:80/post/namrita/13277/Six_Gap_part_II_Hogpen,_Wolfpen,_Woodys.aspx 9/26/2011 read more]]> http://www.powerbar.com:80/post/namrita/13276/Six_Gap_part_I_Neels,_Jacks,_Unicoi.aspx 9/26/2011 read more]]> http://www.powerbar.com:80/post/namrita/13275/Colorado_and_running.aspx 9/23/2011 read more]]> http://www.powerbar.com:80/post/namrita/12441/Interbike_whirlwind.aspx 9/16/2011 Topeak and Ergon. If you thought last year's new products were great just wait...2012 has so much more. read more]]> http://www.powerbar.com:80/post/namrita/12419/Life,_etc.aspx 9/11/2011 read more]]> http://www.powerbar.com:80/post/namrita/12418/Camp_Carey__Pierres_Hole_100.aspx 8/8/2011 read more]]> http://www.powerbar.com:80/post/namrita/12417/No_bike.aspx 7/31/2011 ]]> http://www.powerbar.com:80/post/namrita/12416/RRing_in_Jackson,_WY.aspx 7/28/2011 ]]> http://www.powerbar.com:80/post/namrita/12415/High_Cascades_100.aspx 7/26/2011 read more]]> http://www.powerbar.com:80/post/namrita/12414/Cascade_Creampuff_100_report.aspx 7/14/2011 read more]]> http://www.powerbar.com:80/post/namrita/12413/Costa_Rica_=_recharge.aspx 6/27/2011 read more]]> http://www.powerbar.com:80/post/namrita/12412/Costa_Rica_-_the_photos.aspx 6/27/2011
Quepos
Monteverde
The Common Cup
Santa Elena
Santa Elena
Manuel Antonio read more]]> http://www.powerbar.com:80/post/namrita/12411/Lumberjack_100_race_report.aspx 6/19/2011 read more]]> http://www.powerbar.com:80/post/namrita/12410/Lumberjack_100-_almost_GO_time.aspx 6/16/2011 Everything is just about ready, we leave tomorrow morning. Other than a calf muscle that decided to freak out on me this week I am feeling really good. Hopefully two days of rest will make the calf a non-issue for this weekend. Until then, ice/foam roll/stretch/repeat. The race report will have to wait until after COSTA RICA!!!]]> http://www.powerbar.com:80/post/namrita/9915/catching_up.aspx 2/14/2011 A pre-ride of the Southern Cross short course mid-week. BTW, have you seen the podium t's??
read more]]> http://www.powerbar.com:80/post/namrita/9914/mountain_biking.aspx 2/7/2011 read more]]> http://www.powerbar.com:80/post/namrita/9913/XXC_mag_issue_10_is_out.aspx 1/31/2011 Go here to download.]]> http://www.powerbar.com:80/post/namrita/9912/Finally_A_warm_day.aspx 1/29/2011 My ride.
My riding partner.
Flat, windy trail. Good for pedaling. read more]]> http://www.powerbar.com:80/post/namrita/9911/Rome_Winter_CX/Georgia_State_Championship_Race_Report.aspx 1/24/2011 read more]]> http://www.powerbar.com:80/post/namrita/9910/cabin_fever.aspx 1/14/2011 read more]]> http://www.powerbar.com:80/post/namrita/9909/2011_Team_Topeak-Ergon_bikes.aspx 1/10/2011 Specifications:
Frame: Grand Canyon CF (Hardtail)
Drivetrain: SRAM XX
Fork: RockShox SID Worldcup Team
Wheels: DT Swiss XRC 1250 Carbon / DT Swiss XM 1550 Tricon
Tires: Continental Race King 2.2
Brakes: Magura Marta SL Team, MT 8 Team
Headset: Ritchey Superlogic
Stem: Ritchey WCS carbonmatrix 4-Axis
Handlebar: Ritchey Superlogic Carbon
Seat post: Ritchey WCS Carbon
Grips: Ergon GP1 Leichtbau, GA1 Leichtbau read more]]> http://www.powerbar.com:80/post/namrita/9908/Week_1_is_in_the_books.aspx 1/10/2011 55nine Performance and the Women's Cycling Project. Plus, it's always nice to just get the first race of the year done. read more]]> http://www.powerbar.com:80/post/namrita/9907/And_so_it_begins.aspx 1/6/2011 read more]]> http://www.powerbar.com:80/post/namrita/9906/Southern_Cross_Twin_Six/Krautstache_Design_shirts.aspx 1/4/2011
Women's shirts:

read more]]> http://www.powerbar.com:80/post/namrita/8842/Thanksgiving_Is_it_all_about_the_food.aspx 11/24/2010 a lot about the food.  Through all the crazy traffic, shoppers, and pumpkin pies, don't forget to appreciate the time with your family and friends.  If you are planning a long weekend of food-related fun, here's some things to keep in mind when you're tempted to fill up a second (or third!) plate of food...

1) Get in a morning workout whether it's a bike ride, a Thanksgiving 5K or 1/2 marathon, or a trip to the gym.  You'll feel more energetic and will be less likely to overeat afterward.

2) If you are doing the cooking, be careful to not "taste" too much of the cooking.  And, avoid mindless snacking while hanging out in the kitchen all day as the calories will add up.

3) Drink plenty of water all day long.  I personally like drinking nuun - it's low calorie and slightly flavored.

4) Don't save all your calories for one BIG meal.  Instead, eat a reasonable breakfast with lean protein, fruits, and veggies.  Eat at least a small lunch so you don't arrive at Thanksgiving Dinner too hungry.

5) If you are hosting, make some healthy appetizers available...for example we are having nuts, fruit plates, olives, and baked sweet potato rounds with goat cheese, pecans, and dried cherries.

6) When serving up your dinner plate, make 60-75% of your plate lean protein and veggies.  Watch out for the cream-based vegetable dishes, though! Keep the breads and starches to a minimum; in other words, make them the accessories to the meal. 

7) Have dessert if you want it, but wait at least an hour after dinner to have it.  The first bite always tastes the best so just a small serving should do it.

8) Don't forget that alcohol has calories, too.  A long day of socializing around the kitchen can result in a lot of snacking and a lot of drinking if you're not aware.  For every drink you have, also have a glass of water or sparkling water.

9) Get outside.  After dinner, take a walk around the neighborhood.  Trust me, you'll be glad you did.

10) Be aware.  If you are worried about gaining off-season pounds or "winter weight", remember that every one of your choices counts and will make a difference in the big picture.  THINK about what you are doing and what you are eating and you'll have an easier time staying on track.  It really is that simple.

Happy Thanksgiving!
Namrita K. O'Dea MS, RD]]> http://www.powerbar.com:80/post/namrita/8841/The_Puzzle.aspx 11/21/2010 read more]]> http://www.powerbar.com:80/post/namrita/8840/Georgia_Cross_in_TN.aspx 11/15/2010 read more]]> http://www.powerbar.com:80/post/namrita/8839/Iceman_race_report.aspx 11/8/2010 read more]]> http://www.powerbar.com:80/post/namrita/8838/Iceman_Comethalready.aspx 11/5/2010 read more]]> http://www.powerbar.com:80/post/namrita/8837/Halloween_at_Mulberry_Gapand,_of_course,_more_CX.aspx 11/2/2010 read more]]> http://www.powerbar.com:80/post/namrita/8472/Introduction_to_Mountain_Biking_Training_and_Nutrition.aspx 10/29/2010 http://www.powerbar.com:80/post/namrita/8836/Fall.aspx 10/28/2010 I haven't touched my mountain bike since the 12 hours of Dauset back in September. And, I'm not complaining..I've been having a blast. This weekend, though, it's time for the annual Halloween tradition of riding mountain bikes in the North Georgia mountains... read more]]> http://www.powerbar.com:80/post/namrita/8835/Georgia_Cross_4__5_small_victories.aspx 10/25/2010 read more]]> http://www.powerbar.com:80/post/namrita/8834/vacation_photo_post.aspx 10/21/2010 read more]]> http://www.powerbar.com:80/post/namrita/8833/Cyclocross_A_learning_project.aspx 10/11/2010 read more]]> http://www.powerbar.com:80/post/namrita/8832/Off-season_fun_Montaluce_Winery,_Hiker_Hostel.aspx 10/9/2010 read more]]> http://www.powerbar.com:80/post/namrita/7139/making_the_best.aspx 7/27/2010
lunch today
 
thinking that I should have brought bug spray
not many people ride these trails, obviously. some parts are little overgrown and there are lots of trees down
 


I do my fair share of dismounting on this trail..for example here

 

Then, some of the stuff is really fun to ride, too. You always have to expect little wheel grabbers from underneath, though. They like to surprise you.

 

I'm counting down the days until the weekend..we will be checking out the trail and route status for the Fool's Gold 50/100...the race is less than 4 weeks away now!]]> http://www.powerbar.com:80/post/namrita/6924/Mid-summer_in_Georgia.aspx 7/19/2010  
I think I have done more climbing in the last 3 weeks than I have all year combined! At least, that's how my legs feel right now. With the Offroad Assault on Mount Mitchell (ORAMM) approaching quickly, I am going to try to get some rest this week. It's hard to believe that this race season started on January 2 with the Snake Creek Gap Time Trials!
 
My original plan was to taper off on the mountain bike racing after ORAMM in favor of training for a late fall marathon. But, the mountain bike race season never ends around here and there are so many races tempting me
.
Yep, I've signed up for the 100 again. I couldn't resist..I had so much fun doing it last year. This time, though, I'll be racing my Rotwild R.R2 full suspension bike.
 
There's also a new 40 & 80 mile race called the Assault on Brushy Mountain that will take place just 30 minutes from our house in October so that one is a must-do, also. I have no idea what the course will be like but I am definitely going to check it out.]]> http://www.powerbar.com:80/post/namrita/6783/Womens_Mountain_Bike_Weekend_at_Mulberry_Gap_Mountain_Bike_Get-a-way.aspx 7/12/2010 Mulberry Gap Mountain Bike Get-a-way Sponsored by Topeak and Ergon Dates: Sept 3-6
Location: Mulberry Gap Mountain Bike Get-a-way in Ellijay, GA Amenities: Fresh farm-to-table meals, on-site trail access, massage therapist (advance booking required), dog-friendly, maps available, guided rides, beginner clinics, free give-aways, clean cabins, hot showers, and hot tubs All levels of riders are welcome read more]]> http://www.powerbar.com:80/post/namrita/6812/pedal_pedal_pedal.aspx 7/8/2010 read more]]> http://www.powerbar.com:80/post/namrita/6689/Climbing_in_the_Cohuttas.aspx 7/7/2010 Mulberry Gap, watching people and fireworks (but mostly people) in downtown Ellijay, and of course climbing almost every hill we could find in the Cohutta Wilderness. read more]]> http://www.powerbar.com:80/post/namrita/6780/TGI_the_long_weekend.aspx 7/2/2010 read more]]> http://www.powerbar.com:80/post/namrita/6779/Lumberjack_100_2,_Me_1.aspx 6/22/2010 read more]]> http://www.powerbar.com:80/post/namrita/6809/Lumberjack_100_2,_Me_1.aspx 6/22/2010 read more]]> http://www.powerbar.com:80/post/namrita/6808/next_up,_lumberjack_100.aspx 6/17/2010 read more]]> http://www.powerbar.com:80/post/namrita/6778/next_up,_lumberjack_100.aspx 6/17/2010 read more]]> http://www.powerbar.com:80/post/namrita/6686/next_up,_lumberjack_100.aspx 6/17/2010 read more]]> http://www.powerbar.com:80/post/namrita/6777/Bob_Missing_in_Knoxville,_TN.aspx 6/16/2010 If anyone has any information, please let me know. Thanks, in advance.]]> http://www.powerbar.com:80/post/namrita/6807/Bob_Missing_in_Knoxville,_TN.aspx 6/16/2010 If anyone has any information, please let me know. Thanks, in advance.]]> http://www.powerbar.com:80/post/namrita/6806/training_tips.aspx 6/9/2010 Bike Rumor interviewed Jeff Kerkove, Eddie, and me and came up with a pretty good amount of information regarding training for endurance. See the column here]]> http://www.powerbar.com:80/post/namrita/6684/training_tips.aspx 6/9/2010 Bike Rumor interviewed Jeff Kerkove, Eddie, and me and came up with a pretty good amount of information regarding training for endurance. See the column here]]> http://www.powerbar.com:80/post/namrita/6776/training_tips.aspx 6/9/2010 Bike Rumor interviewed Jeff Kerkove, Eddie, and me and came up with a pretty good amount of information regarding training for endurance. See the column here]]> http://www.powerbar.com:80/post/namrita/6775/ACSM_trip.aspx 6/7/2010 read more]]> http://www.powerbar.com:80/post/namrita/6683/ACSM_trip.aspx 6/7/2010 read more]]> http://www.powerbar.com:80/post/namrita/6805/ACSM_trip.aspx 6/7/2010 read more]]> http://www.powerbar.com:80/post/namrita/5819/ACSM_trip.aspx 6/7/2010 read more]]> http://www.powerbar.com:80/post/namrita/5818/Burn_24_hour_race_.aspx 6/1/2010 read more]]> http://www.powerbar.com:80/post/namrita/6804/Burn_24_hour_race_.aspx 6/1/2010 read more]]> http://www.powerbar.com:80/post/namrita/6682/Burn_24_hour_race_.aspx 6/1/2010 read more]]> http://www.powerbar.com:80/post/namrita/6774/Burn_24_hour_race_.aspx 6/1/2010 read more]]> http://www.powerbar.com:80/post/namrita/5817/new_bike_new_bike.aspx 5/28/2010 I took it out on the first trail ride yesterday. Even though we applied my fit to the new bike, it handles quite differently. There have been some geometry changes but I like them. cockpit read more]]> http://www.powerbar.com:80/post/namrita/6681/new_bike_new_bike.aspx 5/28/2010 I took it out on the first trail ride yesterday. Even though we applied my fit to the new bike, it handles quite differently. There have been some geometry changes but I like them. cockpit read more]]> http://www.powerbar.com:80/post/namrita/5816/Now_we_are_ready.aspx 5/28/2010 ]]> http://www.powerbar.com:80/post/namrita/5815/Tick_tock.aspx 5/27/2010 read more]]> http://www.powerbar.com:80/post/namrita/5814/Topeak-Ergon_24_hour_race_clinic__Sram_xx_at_Brushy_Mountain_Cycles.aspx 5/26/2010 here. ]]> http://www.powerbar.com:80/post/namrita/5813/BURN_24_hour_race_Topeak-Ergon_Pregame_clinic.aspx 5/25/2010 read more]]> http://www.powerbar.com:80/post/namrita/5812/XC_training.aspx 5/20/2010 read more]]> http://www.powerbar.com:80/post/namrita/5811/turning_the_page.aspx 5/10/2010 read more]]> http://www.powerbar.com:80/post/namrita/5810/They_must_be_doing_something_right.aspx 5/6/2010 Twin Six T-shirt of the Month (ToTM). Yep, I just got my May shirt..the Dicky edition You better go now if you want one..or forever regret it.]]> http://www.powerbar.com:80/post/namrita/5004/PMBAR-_Pilot_Rock,_I_think_I_love_you.aspx 5/4/2010 here. I debated on the title of this post. I was either going to call it, "Why I love my 26er" or "Pilot Rock, I think I love you". I settled on the latter, obviously, because I didn't want to upset the 29er elitists too much. Oh yeah, I used to be one, too. read more]]> http://www.powerbar.com:80/post/namrita/5003/PMBAR-_GO.aspx 5/3/2010 read more]]> http://www.powerbar.com:80/post/namrita/4953/PMBAR-_GO.aspx 5/3/2010 read more]]> http://www.powerbar.com:80/post/namrita/4952/PMBAR-_a_little_history.aspx 5/3/2010 The race is over and I am pleasantly tired. This race report is going to be long so I'll do it in stages. This was my 3rd time doing this race. The first time was 5 years ago and I was still a beginner mountain biker. Yes, for some reason I decided I wanted to do the hardest races out there as a beginner. Needless to say, the first year my teammate Stephen and I DNF'd after getting 3 checkpoints in 10 hours. We both bonked, we both crashed, and the riding was..just..brutal. read more]]> http://www.powerbar.com:80/post/namrita/5002/PMBAR-_a_little_history.aspx 5/3/2010 The race is over and I am pleasantly tired. This race report is going to be long so I'll do it in stages. This was my 3rd time doing this race. The first time was 5 years ago and I was still a beginner mountain biker. Yes, for some reason I decided I wanted to do the hardest races out there as a beginner. Needless to say, the first year my teammate Stephen and I DNF'd after getting 3 checkpoints in 10 hours. We both bonked, we both crashed, and the riding was..just..brutal. read more]]> http://www.powerbar.com:80/post/namrita/5001/Never_say_never.aspx 4/28/2010 read more]]> http://www.powerbar.com:80/post/namrita/4951/Never_say_never.aspx 4/28/2010 read more]]> http://www.powerbar.com:80/post/namrita/4834/Never_say_never.aspx 4/28/2010 read more]]> http://www.powerbar.com:80/post/namrita/4833/Cohutta_65_Part_Two_The_race.aspx 4/27/2010 read more]]> http://www.powerbar.com:80/post/namrita/4950/Cohutta_65_Part_Two_The_race.aspx 4/27/2010 read more]]> http://www.powerbar.com:80/post/namrita/5000/Cohutta_65_Part_Two_The_race.aspx 4/27/2010 read more]]> http://www.powerbar.com:80/post/namrita/4999/Cohutta_65_Part_One_Pre-race.aspx 4/27/2010
Nutrition done right I have realized that even if your fitness is not exactly where you want it, you can still make up for a lot of that with 1) Proper nutrition and 2) Efficiency on the bike. I will get to that a little later in my report. read more]]> http://www.powerbar.com:80/post/namrita/4949/Cohutta_65_Part_One_Pre-race.aspx 4/27/2010
Nutrition done right I have realized that even if your fitness is not exactly where you want it, you can still make up for a lot of that with 1) Proper nutrition and 2) Efficiency on the bike. I will get to that a little later in my report. read more]]> http://www.powerbar.com:80/post/namrita/4832/Cohutta_65_Part_One_Pre-race.aspx 4/27/2010
Nutrition done right I have realized that even if your fitness is not exactly where you want it, you can still make up for a lot of that with 1) Proper nutrition and 2) Efficiency on the bike. I will get to that a little later in my report. read more]]> http://www.powerbar.com:80/post/namrita/4831/Cohutta_65,_The_Short_version_of_the_Shorty.aspx 4/26/2010 read more]]> http://www.powerbar.com:80/post/namrita/4948/Cohutta_65,_The_Short_version_of_the_Shorty.aspx 4/26/2010 read more]]> http://www.powerbar.com:80/post/namrita/4998/Cohutta_65,_The_Short_version_of_the_Shorty.aspx 4/26/2010 read more]]> http://www.powerbar.com:80/post/namrita/4997/Cohutta_Here_we_go.aspx 4/23/2010 read more]]> http://www.powerbar.com:80/post/namrita/4947/Cohutta_Here_we_go.aspx 4/23/2010 read more]]> http://www.powerbar.com:80/post/namrita/4830/Cohutta_Here_we_go.aspx 4/23/2010 read more]]> http://www.powerbar.com:80/post/namrita/4829/Sea_Otter.aspx 4/18/2010 read more]]> http://www.powerbar.com:80/post/namrita/4946/Sea_Otter.aspx 4/18/2010 read more]]> http://www.powerbar.com:80/post/namrita/4996/Sea_Otter.aspx 4/18/2010 read more]]> http://www.powerbar.com:80/post/namrita/4945/Sea_Otter-bound.aspx 4/16/2010 read more]]> http://www.powerbar.com:80/post/namrita/4828/Sea_Otter-bound.aspx 4/16/2010 read more]]> http://www.powerbar.com:80/post/namrita/4827/I_hope_THEY_are_right.aspx 4/15/2010 here) and 2009 (report here) I swore I would never go back again. But, here we are..in 2010 and I have a chance to go back for another chance. read more]]> http://www.powerbar.com:80/post/namrita/4944/I_hope_THEY_are_right.aspx 4/15/2010 here) and 2009 (report here) I swore I would never go back again. But, here we are..in 2010 and I have a chance to go back for another chance. read more]]> http://www.powerbar.com:80/post/namrita/4826/Maybe_its_the_coffee.aspx 4/14/2010 read more]]> http://www.powerbar.com:80/post/namrita/4825/this_is_going_somewhereisnt_it.aspx 4/12/2010 read more]]> http://www.powerbar.com:80/post/namrita/3002/a_good_ride.aspx 3/1/2010



I haven't ridden alone in quite a long time and while my legs were feeling slightly sluggish, I was riding smooth and cleaning a few of the technical sections that always give me trouble. I won't lie, the short steep climbs hurt..but they always hurt. Overall, I think that was the smoothest run of the trail I have ever had. There won't be any tapering and I'll be training right through it, but I can only hope the time trial goes as well next weekend! We shall see.

]]> http://www.powerbar.com:80/post/namrita/2470/Cold-weather_race_nutrition.aspx 1/3/2010
I stick with PowerBar Endurance in my bottles. I use the same concentration (see mixing instructions on container) but because I don't drink as much when it's cold, I have to supplement carbs and electrolytes with other products.  For that I use the PowerGel with 2x sodium and the PowerGel Energy Blasts.  I will empty the Gel Blasts right into my pockets so they are easily accessible and I'll just pop two in every 15-20 minutes or when I think about it. 

I hope that helps! 
]]> http://www.powerbar.com:80/post/namrita/2469/Snake_Creek_Gap_Time_Trial_1.aspx 1/3/2010 I was carrying extra socks and my chemical hand and foot warmers but I decided I didn't feel like stopping to get them on. Bad move. Soon after that, hands and feet started to get cold. Even worse, the bike wasn't shifting because the drivetrain was starting to freeze. First it was the front derailleur, then eventually the back was mis-shifting. My right foot got TOTALLY soaked in another small creek crossing that was just a silly mistake on my part. Other than the bike issues and the cold appendages, I was doing OK. Eventually my bottles froze and I stopped drinking more than a gulp of grape slush every hour. I drank a total of about 16 oz during 4:45 of racing!  Thank goodness I had my PowerGels and Energy Gel Blasts..they saved the day, did not freeze, and were easy to keep eating while riding.  I had planned on a conservative time of 4:15 but took 30 min longer. That's OK, the conditions were pretty rough today. It's good to set the bar low on the first one, now I can only get better for the next two races :-) I did get first place, though, so obviously the other ladies in my category had a tough time in the cold also. Great job to everyone started and kudos to everyone that stuck it through the end. It would have been REALLY easy to sleep in today and also easy to bail during the race. I'm feeling the after effects of the cold. I couldn't feel my feet for several hours and when feeling did come back it felt like my toes were on fire. Now it looks like my big toes are red balloons. I think I have blistering..mild frostbite? Ugh. I hope it's less painful tomorrow because I have a BIG WEEK of riding planned! It's my last week of vacation before Spring Semester starts. Thanks to NWGA SORBA and Steve Sharp for the above pictures. Thanks to Bruce, Mulberry Gap, and the many other people out there to support the race today. Southern Cross is one week away!!!! Lots of work to do on that next... ]]> http://www.powerbar.com:80/post/namrita/2440/Pre-Snake_Creek_Gap_Time_Trial_1.aspx 1/1/2010
Riding with Danielle Musto in Michigan last week Nutrition

Trash bags you ask? Well, apparently there is a 10-yard KNEE DEEP creek crossing at mile 1.5 out of 34. Ohhhhh...just greeeeeaaaat. Can't wait for this one. Covered shoes

..and for toasty warm hands and feet

Plus, I have every baselayer and piece of Topeak-Ergon clothing that I own. It's always good to have options :-) OK, see you on the other side once I have thawed enough to type! ]]> http://www.powerbar.com:80/post/namrita/2419/home_sweet_home.aspx 12/31/2009
Trying to capture the steepness from the side since the head-on shots never do

Guess what tire I'm using?? Yep! My favorite Mountain King.
I only ride with people that use Ergon grips Just kidding..maybe.
Trying the Kerkovian shot. He does a better job.

Pinhoti marker. If you don't see one of these you've probably gone off course.
  ]]> http://www.powerbar.com:80/post/namrita/2396/Off-season.aspx 12/28/2009
The off-season is also a great time to assess strengths and weaknesses as it pertains to your specific goals.  It's a good time to readdress technique and skills, as well as nutrition.  I have been traveling around the East Coast and Midwest leading endurance training and racing "Kliniks" (that's "Clinic" in German) as part of the Topeak-Ergon USA team and PowerBar Team Elite.  In these "Kliniks", we discuss training tips, equipment choice, race strategy, skills and technique, and more.  Of course, I also cover sports nutrition.  In the most recent "Kliniks" I focused mostly on off-season nutrition tips and winter hydration.  We are always looking for new locations, so if you have any requests on new "Klinik" locations, please drop me an email! 

Happy Trails!

Namrita K. O'Dea, MS, RD
http://namritaodea.com]]> http://www.powerbar.com:80/post/namrita/2407/Kliniks_in_Rochester,_MI_(12/22)_and_Holland,_MI_(12/26).aspx 12/19/2009 here Rumor has it we might be sneaking over to New Holland Brewery after the Velo City Cycles Klinik... read more]]> http://www.powerbar.com:80/post/namrita/2404/Long_weekend.aspx 12/1/2009 read more]]>