New York, NY - Copenhagen and New York City have more in common than one might think. Over the last few years New York created more than 200 miles of bike lanes. Daily ridership is up—some estimates say it has nearly doubled since 2005. New York’s streets now include 482 miles of bike lanes, and a total of 1,800 miles are planned by 2030. In Copenhagen, 55% of commuters use a bicycle every day, and 37% of commuters crossing the city boundary do so by bike. Forty years ago Copenhagen was just as car-clogged as anywhere else, but today roughly 500,000 citizens choose a bicycle as their mode of transport. Just like New York, the city made a very conscious effort to encourage cycling.

Lars Andersen, a former professional bike racer, began VIVA Bike Design in 2006 in Copenhagen, creating bicycles that are a comfortable, reliable, yet decidedly stylish way to navigate the urban landscape. To achieve a cohesive design, Anderson develops most of the components himself, including fenders, chainguards, saddles, grips and cargo carriers. For a small company this represents a big investment, but it also helps insure that the quality and durability of the bikes meet a high standard. Andersen believes his cycles will be a hit in New York not only because the two cities share similar weather and terrain, but because both are global leaders in the world of design.

Viva’s Juliett Classic 7-speed model in Matte Red

All VIVA bikes share a certain functional elegance. They come standard with fenders and a bell, and with gears and brakes cleverly concealed and protected from the elements within sealed hubs. The silhouette and all-conditions durability are based on classic Danish city bikes, but with close attention to detail and proportion, and finished with avant-garde colors. The unique head badge, down tube logos and chainguard signatures are made from raw copper, so that they develop a rich patina over the years. Distinctions like these make VIVA bikes standouts in any crowd.

Viva’s Kilo Classic 7-speed model in Almost Black

VIVA bikes make their New York debut this spring, including four models with retail prices ranging from $699 to $1,299. They are available at Zen Bicycles, 134 W. 24th Street, and select New York area bike shops, and will be displayed at Bike Expo New York on Pier 36 from May 3 through 5. For more information visit grandcentralcycle.com or vivabikes.com.

More compression jerseys & bibshorts, innovative materials, convertible jackets, and stylish designs highlight the Italian maker's newest Summer Collection

Oxnard, CA. and Castel d'Ario, Italy – The 2012 Nalini Summer Collection of cycling apparel showcases new compression jerseys and bibshorts – the Nalini Compression line -- plus innovative “Quick-Burst” convertible jackets and jerseys, fabrics with ceramic fibers, fabrics from recycled plastic bottles, plus underwear, baselayers and accessories, announced Gianluca Caliari of Albabici.

The Nalini 2012 Summer Collection is imported to the U.S. exclusively by Albabici, based in Oxnard, California. All Nalini apparel is designed and manufactured 100 percent in Italy.

Nalini (a Moa Sport brand) has a 40-year tradition of outfitting the best bike racers in the world. For 2012, eight teams in the pro peleton – Cofidis, FDJ, Movistar, Sky, Robobank, Lampre, Astana, and Euskaltel Euskadi – will be pedaling in Nalini/Moa team apparel. It's this experience equipping the best – and most demanding – riders in the world that provides Nalini with the know-how to craft the best cycling apparel for recreational riders and amateur racers alike.

Here's a closer look at the best from the 2012 Nalini Summer Collection.

NALINI Jerseys and Jackets
Sixteen summer Nalini jerseys, vests, and jackets will be imported by Albabici. The jersey headliners, all short sleeve, include the Scutum, the Chiese, and the Panaro – each featuring compression fabrics that improve muscle performance and inhibit lactate acid build up.

New for 2012 is the top-of-the-line Nalini Scutum Jersey, a model of simplicity and style. Available in simple Black or White, the Scutum is a tight-fitting, light-compression jersey made from a special Nalini Teflon-coated polyester fabric that is waterproof. The Scutum also features reflective trim, a breathable mesh insert, heat-taped sleeve cuffs, a full-length zip, and a bottom hem silicon gripper. MSRP: $310

Also new for 2012, the Nalini Chiese Jersey shows off another innovative Nalini fabric, Interpower. Interpower is a light-compression fabric that uses special fibers that reduce the contact points between garment and skin. This creates a micro-circulation of the air, avoiding the unpleasant feeling of a sticky fabric on humid skin. The Chiese offers smart construction features as well: anatomical fit, back pockets, and a bottom hem silicon gripper. Available in Black, White or Red. MSRP: $158

The Panaro Jersey – back by popular demand – features Nalini Compression Technology, which delivers what Nalini calls “graduated muscle compression” for increased blood flow, reduced muscle pain after riding, faster lactic acid elimination, and greater endurance. The Panaro is made with two Nalini fabrics, the compression-inducing Revolution Energy, and Sunpaque, which employs fibers with a ceramic core that blocks UV rays from reaching the skin. In addition, the Panaro features a silicon gripper at the bottom, three back pockets, and reflective tape. Available in Black or White MSRP: $178

Two other new jerseys deserve mention. The Nalini Menkar and Acrab are both stylish, tight-fitting short-sleeve jerseys made with Nalini's proven MantoDry fabric – ideal for warm summer days. The Menkar Jersey features three back pockets, mobile phone pocket, mesh insert, full-length zip, and reflective inserts. Graphically striking, the Menkar comes in Yellow, Red, Blue and White. MSRP: $204

Visually compelling with bold colors and Nalini graphics, the Acrab Jersey (top) is another standout lightweight summer jersey made from MantoDry fabric. It features three back pockets, 40cm zip, bottom hem silicon gripper, and reflective inserts. Available in Black, Blue, Red and White. MSRP: $130

Cool summer days often require an early morning jacket. For these occasions, the Antares Jacket is the perfect solution. Medium weight and windproof, the Antares can be converted from jacket to short sleeve jersey – rather than a sleeveless vest – in an instant, thanks to Nalini's Quick-Burst system. Other key features of the Antares include a ventilation system on the back yoke, anti-abrasive collar insert wind protection, mobile phone pocket, and bottom hem silicon gripper. Available in White, Yellow, Black and Red. MSRP: $330

For high-speed descents or an unexpected cool breeze, the Nalini Puma Vest is an ultra-lightweight, packable vest that is easily stuffed into a jersey pocket. Made of Pet polyester fabrics from recycled plastic bottles, the Puma features three rear pockets, breathable mesh back, reflective trim, and a full-zip. Available in Black or White. MSRP: $140

NALINI Bibshorts and Bibknickers
Topping Nalini's 2012 bibshort offerings are the Apus and the Storno. The Apus Bibshort draws on Nalini's 40-plus years of cycling experience to create arguably its best bibshort ever. Made from a special Teflon-coated LYCRA polyester, the Apus delivers a snug, light-compression fit, waterproof fabric, and the unrivaled comfort of Nalini's proven PTN Natural Pad. Other features include breathable bib straps, reflective trim, and silicon leg grippers – plus Nalini's made-in-Italy quality. The Apus is a top-quality bibshort for demanding, serious riders. It is the sidekick to the Scutum jersey. MSRP: $320

The Storno Bibshort is a medium-weight bib constructed from Nalini's best fabrics: Sunpaque, with the ceramic core fibers for UV protection, and Xtra Life LYCRA Newport, with resistance to chlorine, compression, and lasting shape-retention. Silicon leg grippers and 3-needle stitching complete the package. MSRP: $226

Also back for 2012 is the popular Lambro Bibshort, the compression companion piece to the Panaro jersey. It features a tight fit, with silicon tape at the leg hem, reflective tape, plus the always-comfortable Nalini ECP Print pad. Contrasting 4-needle stitching adds strength and aesthetic accents. MSRP: $155

But wait, there's more. Nalini also offers the award-winning Geranio Bibshort, recognized by Bicycling magazine in 2010 as the Best Bibshort Under $100. The lightweight Geranio features a cycling fit, mesh insert, and silicon leg grippers – and a choice between the PTN9 NAT and SGP pads. Available in Black, White, Red, and Blue. MSRP: $95.

NALINI Women's Apparel
Nalini is keenly tuned in to the demands of women riders, too. The 2012 Nalini women's collection features the same technology, quality construction, and head-turning style as do the men's selections.

For 2012, Nalini is offering two new sensational pairs of women's bibshorts – the Rodine and the Spina. The Rodine Bibshort is arguably the ultimate women's bibshort, made with the innovative Fieldsensor® Moisture Management fabric that promotes moisture evaporation and Nalini's woman-specific UNC Pad. Other Rodine highlights include a snug anatomical fit, 4-needle contrast stitching, breathable mesh back, high-tenacity fabric on crotch, and a detachable, adjustable center bib strap – rare in women's bibs. For dedicated women cyclists, the Nalini Rodine is the perfect bibshort. Available in Black. MSRP: $250

The Spina Bibshort is noteworthy, too, as it combines performance and style with Nalini's Xtra Life LYCRA Newport fabric. The lightweight Spina features a cycling fit, silicon leg grippers, and Nalini lady-specific HF Anatomic Pad. Available in Black. MSRP: $130.

For lady riders who prefer shorts, the Tortora Short is an excellent option. Using Fieldsensor® Moisture Management fabric and the proven UCN Lady Pad, the Tortora delivers performance and comfort. The Tortora also features a tight anatomical fit, silicon leg grippers, 4-needle contrast stitching, and high-tenacity fabric on the crotch. Available in White or Black. MSRP: $105.

The Erida Body Suit is also a stunner, a one-piece short/sleeveless top that exudes Italian style and fit. It is extremely tight fitting, with silicon grippers, reflective trim, UCN Lady Pad, and 3-needle stitching. Available in Black, Blue or White, the Erida Body Suit is a head-turning piece for any female cyclist. MSRP: $250

Nalini's lady jersey offerings are as impressive as well, including the fashionable and functional Gomeisa SS Jersey (MSRP: $150) and the attractive Aries Sleeveless Jersey. (MSRP: $110)

NALINI Accessories
In addition to bibshorts, shorts, jerseys and jackets, Nalini also offers a complete line of pro team replica gear, and accessories, including shoes, baselayers, underwear, gloves, socks, arm and leg warmers, shoe covers, and head covers.

Visit www.albabici.com and www.nalini.com for details.

I love this part of my day. Our team clips in and rolls out, turning left onto the one road that passes by the old convent where we are staying for our preseason camp. Within a few turns of the pedal, we fall into formation—an easy line of pairs—relaxed, talking happily in the sunshine. The road winds over small green hills checkered with olive trees, and twists through curves made just for a bike. In two lines, close and easy, we flow through each curve. By now we know the buche (potholes), and flow easily around them.

Already I’m too warm. Sitting up, I’ve only half unzipped my wind vest before the team car appears at my side, ready to take my vest and gloves. I hand them off and settle back on the handlebars, without having broken cadence or formation. The casual flow and chatter in our group veils our precision of movement; a small gesture from the front of the group sends a smooth wave of lateral movement through our lines, as we swing wide to avoid a branch, then back again.

At the designated right turn, we hear a honk from the team car, and without words, one line drops back as the other moves forward, in doppia fila (paceline). The easy talk goes quiet, as now we move past one another too quickly for conversation, but still a few joking shouts can be heard over the wind. We ease the pace at a roundabout, our long line briefly swelling wide as we wait for a car to pass, then snapping instantly back in tight formation as we exit the roundabout. Our precise organization and instinct form the angle of our doppia fila: as good an indicator of wind direction as a flag in the air. Our support crew follows closely behind, and the whole day and many kilometers of road lie ahead. Our work is now underway.

Team Diadora’s 2012 preseason camp has been underway for over a week now. We’re based in a beautiful old convent overlooking state forest and the Mediterranean Sea. It’s isolated here, quiet and beautiful, like the roads. But this has been no holiday; my very sore, very tired body can attest to that. Not even the Tuscan landscape can make your pedalstroke look pretty after a session of hill repeats and sprints, done proper hard.

Preseason kilometers are the ugliest and most beautiful of the year.

The preseason is when training can and should be ugly, as you build a fatigue load so massive that it’s all you can do to pedal back home after a session of sweaty hill repeats. It’s when you really, really, really don’t want to go out in the rain, but end up with several hours in the legs and even more layers of wet and grime on your face (and teeth), anyway. It’s pure training, full of exhaustion and gladness.

And as was the case in January and early February when I trained in Perth, it’s also when the lines among teams dissolve, and we are just cyclists sharing the anticipation of the season and playfulness of being on our bikes. Our competitors become co-conspirators in training efforts, and there’s no need to look good: just get the work done.

In Perth, I took advantage of the summer weather by stacking volume with double sessions, and paid dearly in smashed legs and general zombie-like fatigue. Off the bike, I was useless. I could hardly stay awake, let alone keep up with normal life responsibilities. It was all I could do to get myself fed before I fell into a coma on the couch after my rides. And I would do it all over again the next day: up at 4am, sweating it out in the first training session before sunrise (it was that hot). But my misery had good company.

A handful of professional women were in Perth for training at the same time. You could pick us out of the group in an instant. The tanned, perma-fit group-ride warriors sported pristine, coordinated kit, clean handlebar tape and sharp legs. Then there were us gals: wearing a pre-team-camp combination of old kit, white socks grayed from racing in rain and being washed in the team truck for a whole season, and a chamois thinned to uselessness (ironically by overuse) in bibs that may or may not have had a transparent panel or two. Our training bikes sported scars from cobbled Dutch roads and unpaved sections of Italian climbs, the tires already worn from kilometers November and December kilometers. And we were tired.

We would start an afternoon group ride having already hammered out three hours of intervals, and fight doggedly for wheels, pedaling squares on our last ounce of energy. We often looked bad: tongues dragging on the pavement, heads and shoulders ticked to one side with the depth of effort, throwing the bike all over to close gaps; but rest assured, that scraping-the-bottom-of-the-energy-barrel kind of tired is just precisely what we are after, even if it is downright ugly.

At camp, we are refreshed with new clothes and equipment, but our mentality doesn’t change. The preseason goal remains: smash the legs and keep smashing them. We have to push ourselves into those foggy depths of fatigue before we rest, fine-tune and sharpen up for the first races.

On the second day of team camp here in Italy, we got caught in a rainstorm during a brutal interval session. As we battled a cross-headwind, spraying rooster tails of red mud from our wheels, our legs and kit became heavy with wet and cold. Still, we pushed on through the blur of splattered glasses and cold spray, fighting the sour ache of loaded legs over rough road, chasing each other through mud, effort after effort. Boy it was ugly! And by the final set of efforts my legs felt even uglier. After, we filed into the entryway, dripping with grime, quiet and empty, gratefully accepting the hot tea prepared by our souigneur.

It ain’t pretty, but it is. This is the time when an exhausted, ugly pedal stroke isn’t just ugly: it’s perfect. It’s when success means failing over and over again, because pushing to failure is the whole point.

And that is why these are also the most beautiful kilometers of the year.

Thanks for reading,

Amber

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

Photos: Amber Pierce

In Australia, waking before 5am quickly became my daily routine. Last week temperatures soared above 40 C, so training required getting a good chunk of the ride done before sunrise. I love this. Admittedly, it's somewhat painful to get out of bed in the four o'clock hour, but getting a good session finished before 10am feels great and leaves plenty of time for napping (a major bonus).

In an effort to get the most out of the good weather, I smashed myself in training, which pretty much rendered me useless for anything off the bike. As much as I tried to get myself out to see a few sights here and there, most of my time was spent on the bike, which was frankly a very cool way to get to know the city of Perth and people there.

After a month of intense training in the heat and sunshine of Perth, I'm back in Austria, wearing long underwear and getting ready for a weekend of skiing. I'll be savoring the memories of hot rides along the coast as I gear up in layers for some snowy cross training in the alps.

Here are a few of the photos and videos I got during the trip. Enjoy!

Koala!

Rainbow Lorikeets

Joey in the Pouch

Thanks for reading,
Amber

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

Photos: Amber Pierce, except Australia Day Skyshow (ABC)

David and I fled south for a few weeks of training in Tuscany, and on the first day, we took our bikes exploring into the mountains. The weather here is a good 10-15 C warmer than Graz, but after a scenic sunny climb, we froze descending through a deep, shaded valley, gingerly making our way down icy hairpin turns, frost crackling under our skinny tires. We had to stop twice to swing our arms around to force blood back into our burning cold fingers. Physically, those forty minutes of coasting were miserable. As David put it, “I never thought I could dislike descending so much.”

It’s a funny thing with cycling, though:  how quickly physical suffering takes a back seat to beauty. What I remember from that ride isn’t the awful pain of cold in my face, but that despite our discomfort, we pointed to the beautiful things – the old brick arches and belfries tucked against the slopes, mossy tile roofs with their chimneys like small campaniles and the astonishing aquamarine color of the stream flowing beside us. Around every corner we called out to each other, “Wow did you see that?”

Blue sky in Tuscany.

Once home, we tucked in to a hot meal, and that familiar uncomfortable thawing of the toes and deep fatigue and hunger -- it all eased into a good, satisfying feeling.

That is why, in winter, I like to prepare a big batch of hearty soup on my rest days, so I can quickly heat up leftovers after cold rides to bring me back to life. Soup also happens to be an easy way to get tons of good, nutrient-rich veggies into your diet without feeling like a ruminant, and offers the chance to liven up boring veggies like spinach and broccoli with more appealing flavors.

Below you’ll find a recipe for one of my favorite winter soups. What I like most about this recipe is how forgiving it is. The chopping doesn’t have to be pretty; it’s all going to be blended anyway. Likewise, if you leave the soup simmering on the stove while distracted by The Internet, overcooked veggies are no problem. (It’s also gluten-free, dairy-free and can be made vegan.)

I hope this post will inspire you to prepare some tasty, healthful recovery meals this winter. The holidays can be a tough time to maintain good nutrition, but remember, the holidays are also meant to be enjoyed. Sometimes the stress from trying to avoid certain foods (sweets, carbs, whatever) can be worse for you than eating the actual foods themselves. (I just baked a holiday cake and have been nibbling on my stash of dark chocolate between rides; I like to think of it as good fuel and antioxidants!)

A good rule of thumb: it’s not what you eat between Christmas and New Year’s Eve, but what you eat between New Year’s Eve and Christmas that matters most for your health. Strive to eat healthfully most of the time, and allow yourself to truly enjoy occasional indulgences.

Life is short; value your health, and allow yourself to enjoy it!

Green Soup
Makes 10-12 servings.

Step 1.
Combine in a large stock pot:

• 1 ½ liters vegetable stock,
• ¼ whole celery root, coarsely chopped or grated,
• 3-4 big carrots, coarsely chopped or grated,
• 4 medium yellow onions, coarsely chopped, and
• 6-8 garlic cloves, coarsely chopped.

Bring everything to a rolling boil; then reduce heat and simmer for about 10 minutes.

Step 2.
Add:

• ½  liter water,
• 1 bunch Italian parsley, de-stemmed and coarsely chopped,
• 600g frozen creamed spinach (or a huge bag of fresh baby spinach, or both), and
• 2 big leaves of kale, de-veined and torn into small pieces.

Let parsley, spinach and kale cook long enough to wilt; then cook another 5-10 minutes.

Step 3.
Add:

• 300 g raw pine nuts,
• 150 g raw walnuts,
• 1 whole head of broccoli florets, coarsely chopped, and
• Water (enough to be sure the florets are mostly, but not completely, submerged).

Cook until broccoli is mushy. (I know, but trust me on this...)

Step 4.
Add:

• 2 tsp sea salt, and
• 12 – 15 drops liquid smoke.

Stir to incorporate the flavors. Remove from heat, and using a handheld immersion blender, blend everything until you get a smooth, creamy consistency. Taste, and add salt if needed. (If you don't have liquid smoke, you can add a handful of smoked, cubed pancetta at Step 5.) Remove blender and return the pot of green goop to medium heat.

Step 5.
Add:

• 500 g turkey breast, cubed.

Simmer over medium-low heat until turkey is cooked. Do a final taste test, and add salt if needed. Store for future post-ride meals. Enjoy!

Hearty green soup.

Thank you for all of your support and thoughtful comments throughout the year.

Wishing you all a good slide into 2012!
Ich wünsche euch allen einen guten Rutsch ins neue Jahr!
A tutti voi, felice nuovo anno!

Thank you for reading,
Amber

Do you have a favorite post-ride meal? Please share your thoughts and recipes in the comments section below!

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

Photos: Amber Pierce

Sunday night found us in Český Krumlov at the Eggenberg Brewery, happy, cozy and full after a meal of Bohemian-style roasted duck and potato dumplings in the pub's majestic hall. More than 700 years ago, the very same towering arches and thick walls stored great blocks of ice, hauled from the nearby Vltava River for cooling barrels of lagered beer during the brewing process. Now, they insulate the brewery’s pub, one of the only places on earth one can taste their famous yeast beer, true to the original centuries-old recipe, a natural, living brew (This beer it is always working, working, says our guide) whose actual alcohol content is known only by the brewmaster … by taste.

Eggenberg Brewery Pub Hall

It’s adventures like these that get swept to the end of the calendar each year. More often than not, racing trumps social events and just-for-fun trips; hence, my annual attempt to cram a year’s worth of personal vices and socializing into the few months I’m not racing. Since my last race of 2011, I’ve traveled to Croatia, to Italy, twice to Czech Republic and, natürlich, to a few destinations within Austria. What my social life lacks in consistency, I (try to) make up for in vigor and excess.

Český Krumlov Castle

Of course, it’s not all wining and dining. I still need to build a decent foundation of strength and fitness for the coming season, and (my social life not withstanding) consistency is crucial to effective training, which is why it's good to create portable training habits. Thankfully one can ride a bike just about anywhere; however, a portable core and strength routine can come in handy when the gym isn’t an option, or if (like me) you don’t want to pay for a membership or make a daily pilgrimage to use the Smith machine. My previous column recounted improvising a training program while on a boat at sea, to illustrate that with a little creativity and motivation, you really can get good training anywhere you go. As promised, here are a few of the exercises I do at home and on the road this time of year.

These exercises don’t require equipment of any kind, and can therefore be done in the comfort of your own home (or hotel room). I recommend this approach for many reasons: it’s cheap, convenient, and you can play whatever music you want and sing along or pause for spontaneous dance intervals, which I also recommend. As I write this, a pile of holiday baked goods in the kitchen reminds me of another reason it’s good to be able to burn calories at home. With that, let's get to the exercises.

Rooftops of Český Krumlov

Disclaimer: I’m not a doctor, nor do I have any idea what your current level of fitness, strength or flexibility may be. Therefore, if you do the following exercises, you do so at your own risk. Please use common sense and good judgment when attempting the following exercises, and if necessary, consult a physician before you do. Batteries not included. Action figures sold separately. No artificial colors or flavors. Etc.

Bodyweight squats.
Stand with your feet slightly wider than shoulder-width apart, knees slightly bent in a balanced athletic stance. (I like to turn my feet and knees out slightly, to better engage my gluts and adductors.) Then stretch your arms out straight ahead (for balance), and keeping your back straight, bend at the knees and lower yourself into a squat position (with your thigh parallel with the ground). If you can, sink a bit lower into the squat, hold for a moment, and slowly return to standing position. Keep your back straight and core engaged throughout each repetition, which means you will naturally be reaching back with your sit bones as you sink into the squat. From standing to squat position and standing again is one repetition. Do these slowly to start, focusing on smoothness and form (I recommend using a mirror). Work up to 20 reps then start adding multiple sets. Once you have the form down, you can also go for speed (e.g. see how many reps you can do in 2 minutes, then try to beat your own record).

Bodyweight Squat

One-legged chair sits.
I’m not so hardcore that I can do proper one-legged squats. However, working one leg at a time is a great way to train your balance and core stability, as well as to address right/left muscle imbalances. To do these, find a chair low enough that when you are seated, your thigh is parallel with the ground (and please, no roller chairs for this one). Engaging your core, lift your right foot off the ground, then slowly stand up and sit back down using only your left leg to support your weight. Switch legs and do the same thing using only your right leg to support your weight. Stretching your arms out in front of you can help with balance at first. As you get better at these, try placing your hands on your hips, which shifts your center of gravity back, making your gluts, quads and core work harder to maintain balance.

Side lunges.
A variation on the classic lunge. Stand with feet comfortably apart. With your right leg, step forward and to the right at approximately a 45 degree angle, bend your knee and sink into the lunge. If you have knee trouble, don’t sink lower than a 90 degree knee angle. Otherwise, try to get low enough that your thigh is parallel to the ground. Repeat with the left leg, stepping forward and out to the left at a 45 degree angle.

Pendulum.
Stand with your feet shoulder-width apart. Raise your arms out to the side so they are parallel to the ground, and engage your right glut to lift your right foot straight behind you a few centimeters off the ground with toes pointed (keep your pelvis square and right knee straight; you may need to turn your right foot out to really engage your glut). Keeping your right leg straight and in line with your torso, bend at the waist and simultaneously raise your leg behind you, keeping your core and gluts engaged. Return to standing position. Repeat for the left leg. You may want to start by holding the back of a chair as you lean forward, to help with balance. Once you can do these with good form with arms out to the sides (keeping back and leg straight and getting low enough that both are parallel with the ground), try doing them with your arms over your head for added resistance. Once you’ve mastered the form of this one, work up to 10 or 20 reps for each side, then multiple sets. I don’t recommend going for speed with this one: the head rushes can be a bit much.

Pendulum

Hopping.
Find a reasonably long obstacle-free section of floor in your home (e.g. a furniture-free diagonal in the living room or a hallway on the order of 4 meters or so). Starting at one end, hop on your right foot forward to the end of the “run.” Turn 90 degrees to your right, and hop sideways on your right foot to your right to get back to the start of the run. Facing the same way, follow the same path back by hopping on your right foot sideways to your left. Finally, still using your right foot, hop backwards to the start of the run. Repeat all four directions, hopping with only your left foot.

Good mornings.
You can do a search to find a video of proper form for Good Mornings using a barbell, but you don’t need the weight to get some benefit, especially if you are just starting a core routine. As long as you keep good form, you can do this with a broomstick, or just by lacing your fingers behind your head with your elbows out to the sides. Taking a slightly-wider-than-shoulder-width stance, lace your fingers behind your head (elbows out to the sides). Keeping your back straight and core engaged, bend forward from the waist, aiming to get your torso parallel to the floor. In order to keep your balance and your back straight, you’ll need to press back with your sit bones. Keeping your core engaged, return to standing position.

Classic plank.
Lying on your stomach, push up from a push-up position until your arms are fully extended, and engage your core to keep your back and pelvis straight and aligned. Hold as long as possible. You can also work up to this by starting out with plank from your elbows – with your forearms supporting you as you lift your knees and pelvis. Once you master that one, you can move on to the classic plank with fully extended arms. With Plank, the goal isn’t more reps, but rather more time. See how long you can hold to start, then start increasing by 10 seconds at a time. Try to work your way up to a minute or longer.

Side plank.
Exactly how it sounds. From the Classic Plank position, lift your right arm to the sky, bringing it in line with your left arm and at the same time, rotate your pelvis in the same direction and bring your right leg over your left, so your whole body faces the right side. Engage your core, especially your left obliques, to keep your torso, pelvis and legs in a straight line (don’t let your hip drop). Hold as long as possible, then switch sides. Again, the goal for this one is increased time.

Side Plank

You can put these exercises together however you’d like. I like to create a circuit with 1-2 minutes of each exercise, rotating through the circuit a few times. You can do the same thing based on reps or sets (e.g. do a circuit of 30 reps for each exercise and cycle through the circuit 5 times). To keep things interesting, you could write down sets (or time) for each exercise on small pieces of paper, put them in a hat, and draw random sets for a twist on the usual routine.

I recommend doing these exercises barefoot, which will enhance your sense of balance and proprioception, as well as strengthen the arches and small stabilizer muscles of your feet. These muscles can make a surprising difference to your alignment, pedal stroke efficiency and power transfer on the bike.

A great way to finish a workout like this would be to use a foam roller, then stretch. I use a foam roller regularly, primarily for my IT bands (see photo), though you can also use it for quads, hamstrings, calves, back and gluts as needed. I use the roller pictured here, which is small, light and - like the workout - portable.

Foam Roller

Lastly, I apologize for the poor quality of the demonstration photos: my hokey attempts to shoot indoors with a self-timer resulted in predictably bad images. Nonetheless, I hope they helped clarify the written descriptions.

What strategies do you use to maintain consistency in your training program? Please share them in the comments section below!

Thanks for reading,
Amber

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

Photos: Amber Pierce

As do many professional riders, I face some frigid training conditions during the winter in Europe. As much as I would like you to believe that I'm a machine programmed to crush outdoor training sessions regardless of weather conditions, the fact is, I am a human being, one who has whined plenty and publicly about the challenges of winter training. However, even worse than training with an ice cream headache in freezing fog, is sweating indoors on a stationary trainer.

Like (probably) many of you, I hate the trainer. I really do. I will ride in ridiculous sub-freezing temperatures just to avoid indoor workouts. When I must use the trainer, I have to trick myself into staying motivated. I play music, which limits visual stimuli to the wall or my powermeter (one of which I’m convinced holds the key to slowing the expansion of the universe). I’ve also tried watching movies, which help pass the time, but the plots don't usually motivate good leg-crushing intervals.

Last week I received Hell Hath No Fury from The Sufferfest and was asked to review it. [Full disclosure: I got a free copy for the purpose of writing a review, but am not being paid to endorse it.] I had never tried a Sufferfest workout and had no idea what to expect. Seventy-five minutes later, stunned, spent and staring at a pool of my own sweat, I realized I’d just had fun on the trainer.

What?!

I would not have believed it if I did not experience it myself; let me explain.

Composed of well-curated race footage from the women’s 2011 World Cup races, Hell Hath No Fury guides — no — relentlessly pushes the poor soul on the trainer athlete through a tough-as-nails workout. The video has it all: engaging visuals (bike racing!), killer adrenaline-pumping music for focused efforts, and a story line (peppered with liberal doses of heckling) that motivates from start to finish. In all, a brilliant approach to the evil necessity of trainer workouts.

The video begins by setting up the workout: 2 x 20 minute efforts plus a 3:30 minute effort (with built-in recovery intervals), structured as a stage race to keep you focused and motivated. After a brief warm-up, the race kicks off at full gas. Women’s World Cup footage plays out on the screen with text commanding you to attack, cover moves, surge over hills or sprint for the finish. When you find yourself head-down and cross-eyed in pain, don’t think you can escape those directives just because you can’t see straight: audible cues let you know when to attack again (not unlike the voice of a DS shouting through a radio earpiece during the real thing).

Throughout the workout, the video displays the prescribed level of intensity and counts down the time for each effort (with intermediate instructions to attack and surge - frequently), so you can keep your eyes on the screen, without diverting attention to your bike computer every twenty seconds to see if you’re done yet. Not only does the screen keep you on your toes, following wheels of the world’s greatest women cyclists, but the display also taunts you into digging deeper with most excellent heckling. I admit the thought has crossed my mind that personal hecklers could be the solution to more effective trainer workouts. Herein lies the genius of The Sufferfest – they get in the mind of a cyclist and know what a cyclist needs – a smart, structured workout; good music; attacks to follow; gaps to close; hills to climb and heckling to spur them on to new depths of suffering.

Personally, I love that this video features the women’s peloton. Having done these races myself, reliving the terrain, efforts and speeds got my adrenaline going big time. (And yeah, it was really cool to see my own bike in there and many teammates and friends). Prior to this video’s release, I read a Twitter comment from The Sufferfest about having to edit out attacks, as the women were attacking so often. Let me tell you, women’s racing is fierce. Doubt it? You won’t after Hell Hath No Fury. Totally worth the $11.99 price tag.

Check out the preview:

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

Photos: Amber Pierce

For this column, I'm flashing back to my pre-cycling graduate school days, or Amber's Life, B.B. (Before Bike). I hope you enjoy the tangent!

I had finished preparing the surgery station, so I settled into a seat on the upper deck of our 92-foot fishing vessel and took in the view: a yawning afternoon sky over the Pacific ocean. I relaxed and savored the sunshine, knowing this afternoon calm would be cut short at any second by the call: Boil at the stern! Start a chum line!

We had been at sea for nearly four days of a three week voyage. Our research team, comprised of two professors and a handful of grad students, had joined with a crew of seasoned fishermen for a pelagic tagging mission. We had departed San Diego heading south to open ocean off the coast of the Baja Peninsula, in search of bluefin and albacore tuna, which we would catch, tag (via surgical implantation), and release (alive and healthy!) back to the ocean to collect all kinds of neat data for our conservation study. I was one of two women on board, the other woman being my professor and the lead Principle Investigator (PI) on the project.

Sunset in seafood country; open water aquaculture nets visible on the left side of the photo.

As you can imagine, a situation like this presents not only logistical and physical challenges, but also social ones; for example, tension often (not always) arises between researchers (usually conservationists) and fishermen (not usually conservationists). Regardless, the dynamic of two very separate social groups in close quarters requires both scientists and crew to overcome mutual skepticism to effectively work together at sea. Being a woman presented an extra hurdle, but after demonstrating a decent ability to land fish and no qualms in using live bait, cleaning catches, eating raw sashimi (another story altogether) or returning the friendly fire of sarcastic insults, I earned a place of respect among the crew. By day four, we had all settled into a good rhythm of working together.

By good rhythm I mean the coordination of our efforts within the chaos of tag and release fishing. When the fish finder indicated a big school of tuna, all hell would break loose. The announcement Boil at the stern! would sound over the speakers, and all hands would scramble to deck regardless of time of day or night. Crew members would toss bait in the water while others grabbed their lines and prepared to cast. I would prep the surgery station for the tagging process: a quick surgical implant that had to be completed (i.e. from incision to stitches) within minutes of bringing a fish on board. As you might imagine, when the catch was good, we could have ten or more fish going through surgery and release in less than thirty minutes. It was intense and exhilarating, but between the frenzies of fishing and tagging, idle hours could languish interminably.

We used our down time to compile data, ready ourselves for the next catch, or prepare fillets from fish too injured to be released (not too many). After four days at sea, however, I was restless, because despite the excitement and exhaustion of tagging, I wasn’t getting any real exercise. Our boat was big and relatively stable as boats go, but not stable enough to allow for jogging laps of the deck without risking serious injury (wet decks did not bode well for my klutzy nature), nor were there any good bars or pipes to use for pull-ups (clearly this was before my cycling days). Swimming would amount to (wo)man overboard and was not permitted. I was desperate.

Albacore in the water

Where there’s a will there’s a way, as they say, so I headed below deck to my bunk and did a set of sit-ups, crunches and leg raises (our PI had her own bunk and being the only other female, I did too -- a rare luxury). I felt better, but not as good as I would after an aerobic effort. So I began jogging in place, alone in my bunk below deck for twenty minutes (I know). That did the trick, however, and man did I feel good!

Each day I added something new: push-ups, dips, jumping jacks, one-legged hopping or high-knee jumps (low ceilings below deck), and began increasing the intervals to thirty and forty-five minutes. After a few days of solo exercise, I finally shared my extremely dorky workout idea with the rest of our team. As it turned out, most were suffering the same malaise, so we created a group session and made it into a game.

The game was to simulate a run on the coastal trail near our lab back in Monterey. It was tight quarters below deck, so we lined up single file facing the “leader” who would lead for ten minutes and then switch with another. We would start by jogging in place, as the leader described the scene: We’re at Cannery Row; a tourist bus is about to unload, so we have to sprint to get past the pier before the tourists hit the ground! We’d then sprint in place until the leader said we were in the clear and could resume a normal pace. Then: Okay just hitting the stretch to the aquarium, but look out! Seagulls attacking! Drop! Thus, we’d drop and do push-ups until the leader called all clear. Et cetera. The game would go on until we’d done close to an hour of exercise, often laughing in hysterics at the random antics each leader would throw into the mix.

As days turned into weeks, and the newness of our circumstances began to fade into routine, this little tradition became our daily shot of energy and renewal. We emerged refreshed and ready for whatever chaos the ocean might throw our way. Our group would sometimes double in size as the appeal of an endorphin rush seemed contagious.

I took inspiration from this memory for my off-season training this year. No, I’m not on a boat, but neither do I want to shell out big bucks for a gym membership. Recalling what intense workouts we used to do with no equipment whatsoever, I started crafting a program I could do at home. With some creative new suggestions from my coach, I’ve got a full-body strength training program that kicks my a-- at home for free. Even better? I get to play my own music and sing along at will, without offending anyone.

Don’t get me wrong; a gym membership can be fantastic. You get access to good equipment and can workout with a trainer or with friends for company. Even the membership fees can provide extra motivation and accountability. But the gym isn’t for everyone.

If you’re looking for a good way to build muscle, strength and flexibility without going to the gym, I’ve got some suggestions for you. My workouts obviously focus on cycling fitness, but they can definitely apply to general fitness or other sports (for example, my husband does the same workouts to prep for the coming ski season). In my next column, I’ll cover some of these exercises for your consideration. Perhaps you can start a fitness routine at home, or incorporate them into whatever gym work you’re already doing.

Check out the gallery below for more images from the tagging mission. Your questions and comments are most welcome!

Thanks for reading,
Amber

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

Photos: Amber Pierce

I was recently asked to relate some little-known facts about myself, a question that led me to look up this piece, which I'd done for a blog a while ago. Just to mix things up a bit, I decided to post it here for fun.

1. I believe the universe is a friendly place. I believe in the good in people and in the world and do not care if that makes me naïve. I don’t really think it does.

2. I wish I could reasonably drink coffee all day long and have breakfast for every meal.

3. Between the ages of 10 and 22, I spent an average of almost 1,000 hours a year in swimming pools and feel grateful for every minute, even for early morning sessions. I wouldn’t trade those experiences for anything.

4. In middle school, I won a hatchet-throwing contest.

5. I love cooking for other people. I once worked as a cook on a tall ship, cooking for forty people in a rocking, listing galley. It was some of the hardest work I've ever done: 18 hour days with a 20 minute break (if that), but it was also some of the most rewarding work I've ever done. Food has a great way of lifting spirits and bringing people together, and I love facilitating that.

6. I didn't know it at the time, but one of the best days of my life was the day I met the mysterious hot guy on my college cycling team in the grimy basement of Roble Gym to pack bikes. That guy turned out to be David - my rock, and now my husband.

7. I love big storms, especially thunder and lightening storms with pouring rain.

8. When I was 14, I made tips playing classical piano in a small town bar in Bryan, Texas.

9. Someday, I want to own a huge trampoline. I love trampolines and equate trampoline jumping to instant happiness.

10. I’m a fifth generation Californian, born in Berkeley.

11. I like all kinds of music, but I am not one of those people who say so to avoid naming a genre: I mean it. Back in my swim days my ‘pump up’ mix included Led Zeppelin, White Zombie, Vivaldi, Easy E, Van Halen, Sex Pistols, Tom Petty and Marilyn Manson. I love Opera and banjo and get the chills every time I hear live music.

12. I've swum with sharks in open water.

13. My most spectacular scar resulted from attempting to answer the telephone.

14. In fourth grade, I punched a fifth-grader on the school jungle gym, because he was kicking off all the smaller kids. It’s the only fist fight in which I’ve ever participated, and I threw the only punch (totally smoked him, though).

15. I have huge feet: size 42, which probably helped my swim career.

16. When I was little, I was painfully shy. My mom recognized this early and explained that I would be well-served to work on this. She explained this surprisingly well, given I was about five. I then embarked on a period of my life in which I forced myself to strike up conversations with people I didn’t know well, or didn’t know at all. I have vivid memories of the mix of angst and determination in this endeavor, but it eventually got easier and sure did the trick.

17. I learned how to drive a manual transmission on a tractor, and I’m proficient with a lasso.

18. I've surfed with dolphins and performed surgery on tuna.

19. I appreciate humor of all kinds, but especially the dry and dark varieties. I struggle in vain to suppress a compulsion for making puns.

20. I love that I grew up in Reno. I love Nevada and the beauty of the desert and mountains. I think more clearly in the mountains.

21. When I was in the fourth grade, I started a neighborhood recycling service, wheeling a red wagon from house to house collecting recyclables. I typed up pamphlets on water conservation, printed them on our dot matrix printer, and distributed them to neighbors. My dad bought me a can crusher, which increased efficiency and made me feel official.

22. While I don’t party often, when I do, I go big. I’ve thought of several examples not appropriate for this post, but which make me laugh out loud. Life is good.

23. I believe play is essential to health and a full life. Kids and animals play all the time. We forget this too often, which is why I also love swings: they’re a good reminder.

24. I believe in true love, from experience.

25. I am constantly moved by the depth and strength of all the people in my life.

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

A new use for my beer mug.

For the record, I don’t follow a specific diet. I generally believe in eating real, unprocessed foods, as opposed to substituting artificially low-cal, low-fat, low-sugar products for the real thing. I’m not an advocate for Atkins, or Paleo, or the Zone. Normally I don’t categorically eliminate anything (e.g. fat or sugar), but instead strive for a healthful balance of protein, good fats, fruits, vegetables and whole grains.

I say “normally” because I’m currently 26 days into a 30-day elimination diet: no wheat, gluten, dairy (including butter) or eggs. I’m testing for food allergies, after some late-season blood tests revealed major red flags (namely: off-the-charts oxidation levels, cellular inflammation, IgG values and a concerning cholesterol profile—yikes). These results and almost a year of nagging health problems prompted this experiment. Lucky for me, I get to work with a fantastic endocrinologist who believes we can get everything on track naturally by tweaking my diet. Sounds good to me!

Now, before I get into the nitty gritty, let me just emphasize a couple of points. First, I’m doing this with the guidance of a doctor, based on my own personal symptoms and physiology; what works for me won’t apply to everyone. Also—importantly—I’m not eliminating these foods to restrict calories or lose weight. I’m testing whether these foods cause adverse reactions that until now have gone unnoticed (because I have been eating all of these foods everyday for as long as I can remember).

From my experience and observing other athletes, I don’t recommend categorically eliminating foods from your diet just to restrict your caloric intake. If you have genuine intolerances to certain foods, then you need to avoid them. However, if you eliminate, for example, gluten or carbs* from your diet just to cut back on calories, you’re setting a powerful guilt-trap for yourself. When you do eat the food you’ve banned (whether on accident, for convenience, or a moment of weakness), you’ll feel bad and stress about it. The point of improving your diet is to nourish your body and reduce unnecessary physiological stress, and sometimes, the stress of not eating certain foods is worse than the actual food itself. If you’re trying to cut back on sugar, for example, then cut back most of the time, with an occasional sweet treat. If you’re getting it right 80% of the time, you’ll still form a new, good habit and reap all the associated health benefits. Don’t crack yourself trying to be a monk about it.

When it comes to testing for allergies, though, I knew I would need to be ultra strict for the 30-day trial (again I would not recommend this for the long-term, unless treating a true intolerance). When the doc first went over the plan with me, I half-joked that it was actually a food elimination diet, given that I eat wheat, gluten, dairy and eggs nearly everyday. My normal breakfast of yogurt and müsli went out the window, as did milk in my coffee, sandwiches, pastries of any kind (even most gluten-free muffins are made with eggs or butter), beer (hey, it is the off-season, so I’m missing this one), and—heavens above!—cheese.

I dreaded starting this diet, but as soon as I had one gluten/dairy/egg-free breakfast under my belt, I didn’t want to ruin the project or have to start all over again. Besides, looking at it as a 30-day challenge made it much easier to manage; anytime I found myself craving a pastry (we live above a bakery for crying out loud), I’d think, no big deal, it’s just a month.

Soy and almond milk made easy, accessible substitutes for my milk habit (though I now prefer to drink my coffee black). I scoured the web for gluten-free, dairy-free recipes to substitute my other staples (e.g. cereal, breads, pasta) and found plenty. For baked goods, the hitch was finding the right ingredients – almond flour, coconut oil, egg substitute. These things are not easy to find in Austria.

Discouraged by the lack of ingredients, I tried a pre-made gluten/dairy-free bread mix from the health food store. I was a few days into the diet and had found that I wasn’t really craving bread as much as the comfort of my daily rituals. I wanted a sense of normalcy, and since I was giving up all this good stuff, why shouldn’t I at least have that? I made three loaves of this stuff before I decided I didn’t actually like it. My only motivation for eating it was to enable other cravings, like jam.

So far, this kind of discovery has been the most valuable part of the experiment – reexamining my eating habits. Habits are not bad, unless they’re doing you harm. In fact, you can develop some really great, healthful habits when it comes to your nutrition. Although my habits were never particularly bad (there are worse addictions than müsli and plain yogurt), it’s been good to reexamine them and find areas for improvement. I might also find that what I thought was a healthful food is actually causing an allergic reaction in my system. So far, I haven’t noticed any major changes to how I feel physically, but I have yet to reintroduce any of the potential allergens. We’ll see!

In the meantime, I’ve received a lot of questions on what to eat, if not wheat, gluten, dairy or eggs. Truth be told, I thought I might not be able to survive without milk in my morning coffee, or (gasp) my daily yogurt and müsli fix. Other meals are a bit easier, but making breakfast without wheat, gluten, dairy OR eggs seemed like a big challenge at first. So, here are some ideas for tasty gluten/dairy/egg-free breakfasts!

Smoothies

Smoothies provide a delicious start to the day, and they meet all the criteria that make cereal so appealing – quick, easy and tasty. I use an immersion blender, which makes prep and clean-up fast and easy: toss the ingredients into the plastic cup, blend, and drink. The mixer rinses quickly and easily in the sink (even less clean-up than cereal). Cinch!

Here are a few of my favorite combinations, so far.

1 banana
½ cup fresh or frozen berries
¼ cup almond butter
¾ cup soy or almond milk
honey (to taste)
vanilla (to taste)

½ can coconut milk
1 banana
1 TBSP cocoa powder
honey (to taste)
vanilla (to taste)

½ can peaches (I do try to avoid anything with fructose syrup)
½ cup soy yogurt
½ cup fresh or frozen berries
2 TBSP almond butter
½ cup soy milk

1 cup loosely packed fresh baby spinach
½ can peach halves
¼ cup Zwetschkenrösti (cooked plums)
½ cup soy yogurt
¼ cup fresh or frozen raspberries
2 TBSP almond butter

Gluten/Dairy/Egg-Free “Cereal”

If this doesn’t quite cut it, and you’re craving a bowl full of crunchy goodness, then here is a good cereal replacement:

Combine
¼ cup hot water (I use an electric kettle for this)
1 TBSP Chia seed
2 TBSP Almond Butter
1 tsp Honey
¼ tsp Salt (less if your almond butter is already salted)

Mix until creamy and smooth; then add:

Coarsely chopped walnuts
Pumpkin seeds
Flax seeds
Dried fruit (e.g. raisins, cranberries, etc)
Fresh fruit (e.g. berries, chopped banana, grated apple)

Stir; then top with soy or almond milk.

There are some great resources on the web; here are a few of my favorites:

http://healthyblenderrecipes.com/recipes/

http://www.caneat.org/

http://www.affairsofliving.com/

http://www.elanaspantry.com/

http://smittenkitchen.com/

Questions? Comments? Please leave a message below!

Thanks for reading,
Amber

*  The term "carbs," as it is used in Atkins-type nomenclature, annoys me to no end. A carbohydrate is a macronutrient present in all fruits and vegetables, cheeses and even in lean meats (all muscle tissues store glycogen – admittedly a nutritionally negligible amount, but still carbohydrate). To say that one is not eating any “carbs” when in fact one is eating fruits, vegetables, cheese and meat is just wrong. It’s not possible to not eat “carbs” unless you are not eating; virtually every food contains some form of carbohydrate. The notion of vilifying carbohydrates is seriously misled. If you want to avoid eating processed sweets like pastries, or you want to cut back on refined breads and pasta and rice, by all means, do it. Just call it what it is.

Amber Pierce - An American expat living in Austria, Amber has made the leap across the Atlantic in pursuit of her dreams on the road. After making a name for herself as one of the top road cyclists in the US, she now faces new challenges in her life on the road in Europe.

Amber's path to full-time racing in Europe has been anything but linear. From high school valedictorian holding national swimming records, to scholarship athlete at Stanford University and researcher on the open ocean, she has found herself in countless adventures all over the globe. With 53 career victories under her belt, however, Amber appears to have found her calling on the bicycle.

Photos: Amber Pierce