Smaish's Suffercat Recap!

Smaish from Team Nonstop in Arizona recaps her longest alleycat ever.

Smaish from Team Nonstop in Arizona recaps her longest alleycat ever.

Road tripping out to the Heavy Pedal Suffercat felt like an excuse good as any to do hoodrat shit while being somewhat healthy via racing bikes. Racing keeps me in check with my 0 to 100 smash attitude. This trip with the new team fulfilled my fixie-foo dreams of being with strong women who are first and foremost friends. Usually the women are solo yolo on a men’s team making alliances and friendships organically outside of their team bubble and this trip felt more like a team camp, a college road trip, and less like a scary serious race.

That said it wasn’t easy. It is called Suffercat afterall. We woke up after a night racing the GLK Heritage fixed crit on one hour of sleep and rode into the sunrise to Arizona. Flying down the freeway like a brakeless foo we made it to the start of the alleycat just in time. My teammate and crit slayer Melissa decided to save her legs and teammate Mei had to get her seatpost cut again to dial in her Aventon Mataro for her shawty 4’11” shawty self. So Jenni (Team Cretins) and I scrambled to the start line where we met LA locals Jackie and Jeanette from She Wolf Attack Team (SWAT) making a truce to get lost in Phoenix racing together.

The sun was setting as we rode off course on gravel, hopped a private gate for mansions, and called the race organizer to find out we were on the opposite side of the canyon pushing us back 45 minutes! Jesse from Heavy Pedal was super nice and did a neutral restart for us upon return for the final checkpoints. I got dropped while looking at directions but luckily saw the checkpoint worker and booked it to the last stops. That day I took home 2nd and was so proud of us bombing through the streets together fast yet safely like responsible fixie goons. After several accidents in 2018 I was hesitant to jump into an alleycat but racing with teammates and friends made this feel like a hustle ride for grown up kids on track bikes.

Bike touring through the snowy wilderness... with my mother

It was a toss up between going to Hawaii with Oakley or Norway with my mother. I was wrapping up crit racing season in Milan, and had a week off before racing the NACCC in new york. My preference is always for warm weather and Hawaii is idyllic. But opportunities to travel with family is rare and I’d never been to Norway before.  So Norway won. Despite less than ideal temperatures. 

My mom was already scheduled to be there for a work thing. She teaches a nursing course at a university there 2x year. So we met up the day after the Red Hook Crit in Milan. 


Norway is famous for it’s scenic outdoors. Even though October was not the best time for it, I convinced my mom to do a short bike trip with me. There’s a stretch of road called the Rallarvegen that looked amazing when I googled cycling in Norway so called every bike rental shop I found (there were two) and managed to reserve bikes at one. The other was closed for the season. 

After a 4 hour train ride from Oslo, we arrived in Finse, a breathtakingly beautiful little railroad stop (I would hardly dup it a town) where we were to pick up the bikes. We stepped off the train into 40 degree sunshine. Snow crunched under our feet as we walked to the shop. A gorgeous, ridiculously tall, long haired Nordic mechanic wearing a t-shirt and jeans greeted us. “We reserved two bikes to ride to Flam.” “It is not recommended” he responded, with no further explanation. I persisted. It was a beautiful day and this was our only time for cycling. “We’re not novice. We have gear. We’ve done this before” I half-lied.  I mean, I’ve ridden through most conditions and was confident that my mom could handle most anything.  Besides, when I looked at the google map it looked like the route was almost all downhill.


The viking conceded and gave us two steel touring bikes with fat mountain tires, racks and paniers. From my limited google research, I thought the road was paved but it turned out that it was not.  The first stretch was all dirt and rock.

My mom was wary- knowing I was far more willing to fling myself into the snowy wilderness than she. again I persisted. Look at this snow covered mountains! Look at the lake! How often do you get to see this kind of beauty?? 

And we took off. It wasn’t long before we stopped for pictures. There was some snowy patches on the road so to make my mom comfortable to walk her bike I said I wanted to take a lot of photos anyway. Besides, we had all day to go 30miles— we didn’t need to rush. We rode a bit more and walked a bit more. I slowly realized that this path was more difficult than my sales pitch to mom made it sound. 

“When’s the downhill?” My mom asked, huffing as she pushed her 50 ton over a snowbank along a cliff. “It should be soon!” my voice overly cheerful to compensate for my mistake. I had no idea how far we had to go. I never use a Garmin. One hiker had passed us in 90minutes and she’d expressed surprise at our bike tour idea.

“Come on mom, we can ride this part” was a thing I’d begun saying because we were walking so much. The fat tires kept getting stuck in heavy snow banks. 

The sky began to turn pink. I had no idea how far we’d traveled but I knew we had about an hour of daylight left. My feet were wet. and numb. The temperature had dropped about 10 degrees. Hold on. I remembered my mom’s phone had some data. I turned it on and checked for signal. One bar. I went to google maps to check our progress. to my complete disbelief I see that we are almost exactly half way to the next town. 10 miles. We had pulled our 50lb bikes through the snow for 10miles and it had taken us 3 hours to do that. 

Shit, I thought. Mom and I are gonna freeze to death out here in the middle of the Nordic countryside Way to screw up a nice family vacation, Kym. 

If we pushed onward maybe the trail would begin it’s descent and we would arrive at the next town in no time at all. Or maybe the town would be closed. We’d already missed the 2nd and only remaining train that day and our inn for the night was still 25 snowy miles away. Shit. 

Attempting to hide my panic I asked my mom if she wanted to continue on or turn around. Since we were on a dirt road with no vehicular traffic, hailing a cab was not an option. We remembered that there was an inn where we rented the bikes. Our fingers and toes now numb- we opted to backtrack. 

“At least we don’t have to worry about bears!” It was true. We hadn’t seen any lifeforms at all except that one lone hiker. Not even a bird. The only sounds we heard were our footsteps on the snow, and my mother occasionally cursing under her breath. The sky was now turning a rosy purple. 

We made good time backtracking. At this point we’d ploughed a tiny single track through the snow cover and were able to ride a bit more. My mother was exhausted. “Hey! do you still have that mini-wine bottle you took from the plane?”  (now y’all know where I get my resourcefulness from) “It should be in your bag” mom said. At this point I’d taken as much of the weight from her bag as possible. Now I know why her bag was so heavy.  “You’re a genius, ma”  My mother did not smile.

By 6:30 the sun had set but the sky still maintained a touch of color. It was beautiful against the stark white of the landscape. The trail turned left and Ma spotted the red barn. Her face lit up. We made it!!   She sounded truly surprised. It was at this point I realized my mother had been seriously contemplating her inevitable fate for the last 2.5 hours. “Let’s toast!” I said digging out the mini bottle of red wine from my pack.  We cheersed, drank from the bottle, kissed, and took a victorious photo even though we had epicly failed. 



This is a story I will never forget. A beautiful bike tour gone perfectly through the Norwegian country side? totally forgettable. But a death-defying bike-packing journey through a barren wintry tundra? That’s one for the books. 

EASY Non-Dairy Broccoli Slaw


Let me start by saying what makes this recipe EASY is my food processor. If you're into health and fitness or eating raw or prepping your own meals- GET A FOOD PROCESSOR. You seriously will never regret it. 

Ok, time to make lunch. Here's what you need for my recipe (although feel free to get creative!!)

1 Full Broccoli bunch (stalks n all!)
1/2 Red Onion
1/2 a cabbage or 5-6 Brussels sprouts
1 Apple
Braggs Aminos (to taste)
2 tbsp Olive Oil (or to taste)
2 tbsp Apple cider vinegar
appx 1/2 cup Raisins, walnuts and sunflower seeds (for topping)

1. Shred the veggies, onion and apple in the food processor.
2. Place in a bowl and add the liquids: Olive oil, Apple Cider Vinegar and Braggs
3. Top w/ nuts, seeds and raisins
4. Store in the fridge and eat over the course of 1 week!

I would wait at least 6 hours to eat it as it takes a little while for the flavors to mingle and the vinegar to break down the broccoli's chewy-ness.  And since this recipe is non-dairy it truely can last you a solid week. So go ahead and double the recipe and feed the whole fam a healthy side dish for a week! 

How Dyslexia Led Me To Do My 1st Mountain Bike Race

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A few months ago, I was invited to race around a Glacier in Iceland. sounds rad, right? After a quick glance at the website I said “I’ll do it!”  It was weeks later until I realized I’d flipped two important letters around while reading about the 3-day course: I read “XC” as “CX”.   wtf brain.

CX (or Cyclocross) I’ve done before! It’s fun and pretty manageable for someone who rides mostly track bikes. But XC is something entirely different. Along with Enduro, trials, dual, and so many other things I knew absolutely nothing about, Cross-Country is a category in mountain biking. Right, so here I was with a flight booked to Iceland and I didn't even own a mountain bike.

the photo of a mountain bike on the splash page should have tipped me off...

the photo of a mountain bike on the splash page should have tipped me off...

I did have a teammate though. Juliet Elliott is a multi-discipline bike racer, journalist and fellow  Youtuber from across the pond. I’d asked her to be my teammate bc I knew she’d ridden on dirt plenty but now I was sending frequent whatsapp’s inquiring about bike preference, hydration packs, clothes, etc.  She patiently answered my questions while I low-key freaked out. I don’t think she knew it was my dyslexia that had gotten us into this mess.

My teammate to be: Juliet Elliott

My teammate to be: Juliet Elliott

I had just a few months to prepare but I also had a bike tour and a cross-country move to do, crits to race, and lots of work travel. But every chance I had, wherever I was, I would rent or borrow a bike, find a trail and ride. I rode with anyone available. I rode alone. I even got my little brother to take a break from being a gym rat to ride a rented MTB with me. We tackled tree roots that day. It was awesome. My confidence grew slowly. Trails were much more manageable with a real MTB instead of riding them with a cx bike like I’d been doing. I should thank my friend Hern for making me ride the Santa Monica mountains on a cx bike because it truly made my handling skills better- despite the experience being mildly terrifying.

one of my many practice sessions from the road on a rented bike

one of my many practice sessions from the road on a rented bike

Fast forward to the race. Juliet and I arrived in Iceland the day before for the race meeting. I’d finally purchased a Liv Pique advanced just a week prior and I was going to race 300k on it. I bought a camelback hydration pack off Amazon. And as Juliet pointed out- I was using a road helmet. I didn’t know they were different??!

In the meeting, the organizers stressed that we needed to bring along food, water and emergency kit because we would be riding through very remote areas. I thought of my mishap in the Dirty Kanza the year prior and noted I should pack a pen in case I needed to make a tourniquet.   After dinner and a dip in a hot pool, I drew the blinds on the still-sunny night and we tucked in for our last sleep in a bed before race start. 

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coming soon: Glacier360: "This is really really hard. On my butt."  (...I might wanna rethink that title.)


Easy Sweet Potato & Spinach Salad

You guys know me- I'm not a gourmet chef but I *do* make 80% of the food I eat! Why? Because it's the most affordable and simple way to eat clean. You know exactly what you're putting in your body and how it was prepared. This is important info! 

This recipe is 3 steps, super easy (like all of my recipes) and also- super nutritious. Here's what you need

  • 2 sweet potatoes
  • 1 bunch of clean spinach leaves (baby or grownup;)
  • your favorite spicy mustard
  • crushed walnuts (optional)

Step 1. Cut the sweet potatoes into easy-sized cubes. You know, not perfect and not super tiny. 
Step 2. Boil them until you can easily put a fork thru them. 
Step 3. Drain potatoes and then toss all the ingredients together. The amount of mustard you use is up to you!

See??? Super easy and so good for you. Ok now you try. 

Mission Crit 2017

Sometimes being nonstop involves some compromises. Like not having a place to sleep. My friend Aish and I were headed up the California Coast once more to race the Mission Crit in SF- and right on the way was Sea Otter in Monterey. We'd never been. We knew a guy who knew a guy who had a pass. We decided to give it a shot.  After a tour of Stinner frameworks in Santa Barbara, we headed to Monterey late in the day. Everything was booked up- but we had the Prius and decided last resort- we'd sleep in that. 
Midnight rolls around and we'd reached our last resort. A lovely resort it was: rolling green mountains and a winding road we could barely navigate in the dark (Robinson Canyon-- great place to ride if you're ever in Monterey!). We laid the seats flat, rolled out the sleeping bags and looked up at the stars.  It was pretty great. Until the next morning. Kinda painful. The Prius-Camper still needs improvements.

Traffic in and out of Sea Otter wasn't nearly as bad as people had made it out to be. (But then, these are cyclists who probably don't deal with traffic ever.) I did see a lot of people riding into the event which would be a v. nice ride on a road or cx bike (hilly, decently long). I love the heat and the sun but if you don't- make sure you bring sunscreen and a light cover up!  Aish says it's like Coachella for cyclists. It was so awesome I forgot to vlog it. I stole some footage for my vlog from the youtube channel of French pro-mtb'er Cedric Gracia and PinkBIKE- (both really awesome youtube channels you should watch if you're into cycling.)  One take away:  Sea Otter is NOT do-able in a day. It took me a day to navigate the whole thing!  If I go again it will be 3 days: A day to explore, a day to race and a day to demo and party.

We left around 7pm to head to SF. I got to the Fixie Mansion around 10pm and went straight to bed, exhausted, only to wake up a few hours later with fever. NOT ideal for racing the next day. I managed to get Advil/Tylenol in my system eventually and lots of emergen-C to feel race-ready by my 6pm Qualifiers.  The format was like Red Hook years past- 20 minutes to post your fastest lap time.  I kinda suck at this format.  It's especially hard if you're working without a team. But the field wasn't too big so I figured my qual time didn't matter too much. 

I was wrong. First lap, the hairpin was pretty congested and badass Jo Celso was pretty far out by the time I even made up 7 positions. Of course she gunned it from "go" due to a $200 first lap prime.  I would!  The race got SO strung out in fact that by the last lap she lapped everyone but the top 4.  I managed 7th place, finishing 12 of the 22 laps. In the end, Jo had 30 seconds on Christina Peck, who had 40+ seconds on Sydney (3rd) and Veronika (4th).

My Aventon Factory teammate, David Santos, faired a bit better managing 4th place in a VERY fast men's race. But the biggest upset of the night came from Cesar Valenzuela who took the win out from under favorites like Colin Strickland (2nd) and Addison Zawada (3rd).  Cesar is just 18 years old, racing for local LA team Engine 11. I imagine there will be a lot of eyes on him next week at Red Hook Crit Brooklyn.
Phenomenal night of racing! Big thanks to James Grady, the volunteers and organizers, and everyone that brought racing to the Mission.


#FourBefore CHALLENGE!

#FOURBEFORE is a 4-week workout plan that targets 4 areas in 4 workouts.  Begin this week and the final workout will be released on the day before Thanksgiving... the ultimate cheat day!  
Today I posted Workout 1: Arms.  Here is the plan for this week:

Complete Arm Workout Video 3x
Complete 5 sessions of Cardio (20min or longer)

For example, my workouts are scheduled like this:
Wednesday Nov 2- ARM VIDEO + 2 Spin Classes
Thursday Nov 3-  1 Spin class + 3mi jog
Friday Nov 4-  Training ride (cycling 4hr) + ARM VIDEO (w/o jumping jacks)
Saturday Nov 5- REST day (short commuter ride only)
Sunday Nov 6-  AM + PM Spin classes
Monday Nov 7- Spin Class + ARM VIDEO
Tuesday Nov 8- Spin Class + Yoga

Diet Tips:
All-you-can-eat veggies. 
1 serving of lean protein in the morning and after each workout (min 10g)
Eliminate fried foods, chips and candy.
Pre-workout fuel: Fruit and Black coffee or Red Bull
All-day: Water!
Alcohol: no more than 1x/wk

#FallFit Update: I'm SO HUNGRY

#TBT to 2007 San Francisco 4 hr North American Cycle Courier Championships! eating-on-the-go...

#TBT to 2007 San Francisco 4 hr North American Cycle Courier Championships! eating-on-the-go...

Teaching 11 spin classes/week, commuting by bike plus race training means nutrition needs to be on point. I have to eat enough to keep my energy up and choose the right things that won't cause me to crash and burn.  Now adding in #fallfitnonstop workouts and I find that my hunger level  at meals has skyrocketed. In these moments-- I would anything I could get my hands on. Which is why I've given myself a plan for handling the hunger. These are the rules: 

  1.  BEFORE heading into my workout, I have a healthy snack packed and waiting for me on the other side. Today it was low-fat string cheese! Just enough hold me over until my healthy post-workout meal.
  2. DRINK LOTS of water.  It helps me recover from the workout, keep me hydrated and helps my belly feel full. Lemon water is my jam. I've been filling an entire jug of water and keeping it in the fridge with tons of fresh lemon slices. 
  3. EAT the meal I planned. Avoid going out to eat post-workout unless you know exactly what (healthy meal) you are going to order before you workout! Today the post-ride meal was a GIANT bowl of fresh spinach topped with 2 eggs and 1 egg white, with a side of delicious in-season apple slices w/ almond butter.  the bomb.
  4. AFTER I eat, wait 30min.  I finished my spinach and eggs and apple and I wanted more food.  I feel this way almost EVERY meal. At the end, I want more. That's when the 30min rule helps SOOOO much.  Drink some of that lemon water, clean up your dishes, listen to a podcast, answer some emails, but DO NOT PUT ANYTHING MORE in your mouth until 30min has gone by.  Chances are the hunger will subside and you will have moved on. 

I hope this helps. Onward #TeamNonStop--- together we got this!



For the challenge- you will want to bookmark the #FallFitChallenge playlist on Youtube FOUND HERE. Organize the workouts on any day/ time you want, depending on your schedule and rest days.  Many of these workouts are short and can be done first thing in the morning with no equipment (Sally Up for instance--- the perfect wake up video).
Much of this challenge will require 2-a-day workouts but will NOT require more than 90min of working out per day.  +For Limited Mobility options- please scroll to the bottom.

5-6 days per wk/ focusing on HIIT w/ Resistance training.
Take 1 rest/restorative day per/wk. 
Video 1 is a warm up- (good for anytime). Use throughout the challenge as needed!

1 entry per check in or hashtag use
Oakley lifestyle shades, 6KU single speed, and more. 
Winners will be announced on Friday October 7th
**Prizes will be shipped to US, Canada and UK ONLY.** but if you're outside those regions, I will totally send you an internet HIGHFIVE


__ Video 1 Dynamic Warm Up
__ Video 2 Buns & Guns
     Video 3 The Quickie (3x's this week)
     __ Quickie (1)
     __ Quickie (2)
     __ Quickie (3)

__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more

__ Video 1 Dynamic Warm Up
 Video 5 Mike's Extreme Burn  2x this wk
     ___ Mike's Extreme Burn (1)
     ___ Mike's Extreme Burn (2)
__ Video 3 The Quickie   *AND*   Video 2 Buns & Guns (same day)
     Sally Challenge (pushups Video 4 *OR* leg raises Video 13)  2x this week
    ___ Sallys (1)
    ___ Sallys  (2)
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more

___  Video 2 Buns & Guns w/ dumbbells   PLUS   Video 6** (full sets of each move 2x)
**if you don't have access to a gym- sub with video 11 Summer Abs
___  Video 7** -- 3 sets
**if no gym- sub with Video 5 Extreme Burn
 Sally Challenge 2x this wk
___ Sally 1
___ Sally 2
___  HIIT Videos 8 & 9  (same day)
Plus 4 Cardio sessions:

__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more

Video 12 Mike's 60 Min Meta-Shred   2x this week!
___  60 Min Meta-Shred   (1)
___  60 Min Meta-Shred   (2)
Sally Up Challenge  3x/wk (pushups or leg raises)
___ Sally 1
___ Sally 2
___ Sally 3
___ Video 8 & 9 (in same day)
___ Gym day: Video 11& 6 (in same day)
**no gym sub Videos 11&10  (in same day)
3   30minute (minimum) cardio sessions, each time finishing with Video 11, Summer Abs
__ Cardio of Choice 30min or more, finishing w/ Video 11
__ Cardio of Choice 30min or more, finishing w/ Video 11
__ Cardio of Choice 30min or more, finishing w/ Video 11



- CARB ALLOWANCE: You don't have to cut carbohydrates completely. Somewhere around 150-200 grams will help fuel your bodily functions and your workouts without any excess being wasted and converted to fat. For every extra full hour you spend exercising, you can add on 50-100 grams of carbs. 

-WORK OUT WHEN YOU HAVE THE MOST ENERGY: You want to have plenty of energy for your workouts, so timing is important. If you find that your energy levels are high without eating carbs before your morning workout, then you don't need the carbs. If you find your energy levels waning during your workout, then a protein shake and an apple before your workout can work well because they are easy to digest while fueling your body with ample protein and carbs. 

- EAT CARBS W/ PROTEIN Save your carb allowance for when you are eating protein. After a workout, eating carbs with protein in a roughly 2:1 ratio can help your body utilize the protein most effectively. 

- DRINKING: For this month- CUT caloric beverages (including alcohol and coffee with sugar) to 1 day/wk

- SUGARS ARE CARBS. That includes fruit, sauces, alcohol, sweets (duh). If you're going crazy missing sugar, try prunes, dark chocolate w 75% or higher cocao, or raw coconut/cocao powder treats (just read labels! some contain dates which are a great source of energy but also HIGH in natural sugar.) Artificial sweeteners are not encouraged, but you can use them if they help with cravings.

1 entry per check in/hashtag use
Oakley lifestyle shades, 6KU single speed, and more. 
**Prizes will be shipped to US, Canada and UK ONLY.** but if you're outside those regions, I will totally send you an internet HIGHFIVE


Video 14 20minutes of the 20-40min Workout  -2x/wk
Plus 3  20minute (minimum) cardio sessions/wk

Add in two more vids...
Video 15 No Crunch Abs 3x/wk
Plus 20min of Video 14   3x/wk
Plus 3 20minute (minimum) cardio sessions

Video 15 No Crunch Abs 3x/wk
Plus 40min of Video 14   2x/wk, finishing with Video 17 5min Abs
Video 18 Pilazies 2x/wk
CARDIO: 4,  20minute (minimum) sessions

Videos 14-18, 2x/wk PLUS
3 30minute (minimum) cardio sessions/wk plus, finishing with Video 17 5min Abs


STEP 1. Enter your email here:

STEP 2. Visit The Challenge Playlist:

STEP 3. Read THE PLAN and follow:

STEP 4. Check-in in the comment section of the workout videos and via social media with the hashtag #FallFitNonStop to WIN PRIZES