Last Saturday was a true test of character and one of those rides I will reflect on when ‘the going gets tough’ at any stage throughout the Velothon.

The weather the night before was wet and windy, however when I looked out the window the next morning it was clear and cold, but not frosty…perfect! With many layers on I headed off and meet Julz down the road. We headed across the city and up Dyers Pass Road, riding was going well and the morning was calm, providing us stunning views across to the snowcapped mountains!

However as we approached the top, the road got icy and two cyclists heading down the hill warned us it was slippery. 100m later he hit the deck. It’s fair to say Julz and I were now feeling a little nervous about the descent into Governors Bay. We stopped at the top to reassess, and decided perhaps the better option was to head along the Summit Road where there was sun, and potentially head down to Gebbies Pass.

So onwards we pedaled, until about 300m up the road we came across snow on the road! We got off and walked this bit, then carried on. Until around the next corner the snow actually just kept going, and yet another cyclist came towards us and said it was pretty bad up there!

Laughing at the situation we now found ourselves in, we decided to err on the side of caution and sent an SOS out to Julz’s husband to come and collect us from the top of the hill and drive us down into Governors Bay. We slowly made our way back to The Sign of the Kiwi and grabbed a hot chocolate to warm our hands while we waited for our ride! Surprisingly we weren’t the only mad cyclists in the café!

Once safely down into Governors Bay we were away again, however now the wind was up, and having sat around in a warm café for half an hour we were lacking a little motivation and energy. Yet the only way home was to ride, so we pedaled on towards Motukarara!

Cold and battling into a head wind, the conversation was minimal and the ‘enjoyment’ factor wasn’t there. As we rounded each corned on Gebbies Pass the wind did its best to bring us to a standstill…but we won the battle and reached the top. Holding on tight our bikes and leaning into the wind to stay upright, we starting laughing! Were we mad?!

Feet like ice blocks we had to keep moving, so away we went. Rotating through to give each other a break from the wind, we got out onto the main road and turned towards Christchurch. Mentally this was encouraging. Given the nature of this road winding past Lake Ellesmere we were at times lucky to catch a tail wind, which was a very welcome relief, and hitting 35km/hr felt like we were rocketing along, after the 20km/hr average pace we had been riding!

By the time I reached home I had clicked over 70km, which felt like a real achievement and I was proud of the determination we had shown! Had I not had the company and support of Julz on this ride, it would have been a much different story. By having someone to share the pain and craziness of this adventure with changed it from a miserable lonely ride, to a fun adventure that builds character and mental toughness.

That mental toughness is what will get me through Day Three of the Velothon. The ability to keep turning the pedals over and focus on the course in small sections will see me through to that finish line!

Penelope Watson
Team CP Sports Coach
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Since my last blog entry my training journey has encountered a few bumps. However all these challenges have added value, character, strength and integrity to my experience, which is becoming more enriching as each day passes.

The first bump was quite literally that, when I lost 1-0 to a Cattle Stop. 50km into our ride, having just nailed the “The Bitch” and feeling really good, a wet greasy cattle stop whipped my bike out from underneath me and before I knew it, I was lying in a heap on the wet cold tarseal. I can count my blessings I didn’t break anything, however it certainly battered the right side of my body, for which I had a few cracking bruises to show, and knocked my riding confidence down a peg or two.

The following Saturday, after a few rest days and some indoor training sessions, I got back on my bike and headed out in the cold drizzle. Wet, with frozen feet from the outset, when I hit the thick fog on Dyers Pass Rd I wasn’t in a happy place and I really questioned what I was doing, and why I was doing it. Of the 3hr30 ride scheduled, I completed 2hr30. Feeling disappointed with my ride, as I sat on my bedroom floor with my feet wrapped in a towel trying to get some life back into them, I started to question myself, my ability, and why I thought I could take on the challenge of training for and completing a 3 day road cycling event.

But I had been here before and clearly remember a very similar day when training for Taupo Half Ironman where I doubted my ability, and thought I couldn’t go on, “I couldn’t swim 2km”. But I did, and I completed the event and achieved my goal. Which to this day I am still very proud of. So I drew on this past experience, reminded myself that I do have the strength to accept today was simply just one of ‘those training days’ and laughed when I turned over my daily quote calendar to read “Always Look on the Bright Side of Life”. It is amazing how the universe knows best.

Due to cold wet weather conditions, my next two training days I choose to do inside on a Spin Bike. And while I had moved on from Saturdays ‘bad’ day, I really pushed myself so it hurt. But the good hurt. The kind where you walk away feeling absolutely buggered, but 100% fulfilled with your effort.

Later that week, sunny weather provided me the opportunity to get back out on the road and into the hills to regain some confidence, for which I was very grateful. For the first time in a few weeks I actually really enjoyed being out on my bike.

Back on track, I trained hard all week and by Friday night the body and legs were feeling pretty fatigued. But there was a session planned for both Saturday and Sunday. So do I push on, or do I listen to my body and take a rest? Sensibility ruled and I gave myself Saturday to recharge and reset. It was the best decision I’d made all week.

Sundays session: “Ride to Winter Worlds, complete the race, then take the long way home”. So I did. 140km of strength, gratitude and absolute joy. This is #whyweride. The feeling of freedom, privilege, accomplishment, and happiness.

Coming along Summit Road before dropping down into Sumner I said to James who was riding with me, “I feel like I am on top of the world up here” – it was pure magic.

It is for these glory days we push through the ugly days.

It is these days we must treasure.

The deep intense fire in my belly is burning once more.

Penelope Watson
Team CP Sports Coach
Follow Me.

As I was layering up to head out over the weekend for my last training ride at home I was thinking about the warmer temperatures that await, and how nice it will be to ride in short sleeves, and not with multiple layers on!

Velothon Sunshine Coast event week is here. The week that has been marked on my calendar for the past 5 months. The week that sees me head across to the beautiful Sunshine Coast to tackle my first road cycling stage race.

This week originally seemed so far away. Then suddenly it was down to 10 weeks…and I clearly remember sitting here writing about the need to refocus after a busy month, and prioritise the important training rides I needed to complete.

Since then I have no idea where those 9 weeks have gone! My focus has been strong, my training has been intense and my priorities have been all geared towards my goal.

As I make my final purchases of items I want to take with me, read through the Ride Guide and pack my gear, checking off my list as I go, I get butterflies in my stomach. The excited kind though. The nervous ones will come later in the week…

I am really looking forward to this adventure, experience and challenge. I am really happy with my training and the hard work I have put in. I feel organized and am pleased with my plan for the week, allowing me time to acclimatize when I arrive, rest before Day One and enjoy the whole experience.

When I set myself this challenge, I wanted the journey to be fulfilling and a complete experience, and to date it has been exactly that. So I really can’t wait for the final leg and to enjoy all that I have worked really hard for.

“Climb Mountains.
Not so the world can see you,
but so that you can see the world”.

Penelope Watson
Team CP Sports Coach

To be able to perform your best in the summer you need a good foundation. There are 5 fundamental components that make that foundation and they are…

• Developing routine and consistency of training – habits
• Preparing your body to train (Strength, Mobility)
• Developing technique
• Nutritious eating
• Getting enough good sleep

If you can work on developing a good routine in Winter when it is dark and cold this sets a platform to work from when the days get longer. By developing that routine now it means that you can work out the best times that work for you to train with those important people in your life. Then when spring and summer roll around you can use this routine to launch from – using specific sessions to increase in intensity and duration.

Over time the routine will form into habit. Habits are easy, we don’t have to think hard, as it is just what we do. Habits can either be good or bad for us. They are tough to set up and tough to change but they start from developing a good routine. Over time this will form into habit and become your new normal.

Routine is a discipline, and discipline is what gets things done. So hang tough and work hard to develop that new routine and it will pay dividends in summer.
Richard

Ingredients
1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1 lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher salt
2 teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas (pumpkin seeds), about 2 rounded tablespoons

Directions
In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.
In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.
Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.
Per Serving: Calories 269; Total Fat 17 grams; Saturated Fat 2.5 grams; Protein 6 grams; Total Carbohydrate 28 grams; Sugar: 14 grams; Fiber 4 grams; Cholesterol 0 milligrams; Sodium 170 milligrams
Recipe courtesy of Aarti Sequeira, 2010

Ingredients

150 g fresh spinach

1 cup coconut water

1 medium banana, peeled, chopped and frozen

1 ½ cups blueberries frozen (can use any frozen berries)

Method

1. Combine the frozen banana and blueberries in the bowl of a food processor or blender. Pulse until the fruit are well chopped.
2. Add the spinach to the ingredients and process until well incorporated.
3. With the motor running, pour in the coconut water. Puree the mixture until it reaches your desired consistency.

Chicken & Avocado Salad

Serves 2

Ingredients:

250gm of boneless, skinless, cooked chicken

1 small red onion – finely sliced

1 small red apple – finely sliced

1tsp sultanas

1 avocado – peeled, stoned and sliced

1 bag mixed salad leaves (rocket is great here)

1 tbsp dill – finely chopped

Dressing:

1 tbsp French mustard

3 tbsp extra virgin olive oil

1 tbsp white wine vinegar

1 clove garlic – crushed

1 tsp thyme – finely chopped

Method

• Combine the chicken with the onion, apple and walnuts
• Add the avocado slices
• Combine all the dressing ingredients and pour over the chicken salad
• Divide the salad leaves and top with the chicken salad
• Sprinkle with the dill

Serves: 2

Ingredients:

150g (6 oz) fresh spinach leaves or silver beet leaves

1 cup coconut water (can replace with water)

1 banana, peeled and frozen or fresh

3 Brazil nuts

1 serving of protein powder

1 tsp honey

*Add ice to make a slushy.

Method:

1 – Drain the water from the coconut. Set aside

2 – Coarsely chop silver beet if using.

3 – Combine the spinach/sliver beet, coconut water, Brazil nuts, honey and bananas in the bowl of a food processor or blender. Pulse until the mixture is smooth and creamy. Add more water if you prefer a thinner smoothie.

Adjustments:

Great basic Green Smoothie to play around with!

• Coconut water: water, unsweetened almond, oat or soy milk
• Sweetener: Dates, Honey, Fruit of your choice
• Extras: ½ avocado, Mint leaves, Cinnamon, yoghurt, protein powder, rolled oats

Sourced from: www.drlibby.com

Brown Rice Sushi

(From ‘Bite’ recipes)

Sushi dressing:

1 ½ tsp                  Pure maple syrup

½                           Lemon juiced

1 tbsp                    Rice wine vinegar, or apple cider vinegar

1 tbsp                    Tahini

1 tbsp                    Fresh ginger, peeled or grated

Sushi:

1 cup                     Brown rice, cooked

3                            Nori sheets

Directions

• Whisk together all the ingredients for the sushi dressing until well combined.
• Mix the cooked rice and the dressing in a large bowl, blending until the rice becomes sticky. Cover the bowl and let the rice sit to absorb the flavors.
• To assemble, wet your hands and lay the 3 nori sheets on a work surface.
• Spread the seasoned rice evenly over 3/4 of each sheet.
• Arrange fillings of your choice (see suggestions below) lengthways along the rice and roll each sheet, starting from an end that has been spread with rice and finishing with the end of the nori that was left unfilled. Use a little water if necessary to seal the seam.
• Place the rolls, seam-side down, on a clean work surface and cut each roll into 12 pieces.

Ideas for fillings

• 5 to 10 pieces of roasted pumpkin, cut into 2cm x 10cm strips
• 1 red capsicum, seeded and thinly sliced
• 1 medium cucumber, peeled and sliced into lengths
• 1 large carrot, peeled and cut into fine julienne
• 1 handful baby spinach
• 1 handful alfalfa sprouts
• 1 avocado, thinly sliced
• 1/4 cup toasted sesame seeds
• Sliced egg omelette (whisk 2 eggs and cook in a pan with a little melted coconut oil and slice lengthways  when cooled)
• 2 spring onions, finely sliced
• 1 Yellow capsicum, seeded and thinly sliced
• 4 cos lettuce leaves
• 10 snow peas, julienned