I conquered the “Hill” in my first Bike Race

“Your going to bike 50 miles?  Glad it’s not me!  Good luck with that!”

This was the common reaction I heard from many people when I told them what I would be doing.

A few months ago, my sister asked me to participate in the Cache Gran Fondo.  There are two options, 100 mile or 50 mile.  I thought it would be wise to start with the 50 mile race.  She told me up front that she just wanted to complete the race, she was not interested in racing for time.  This took off a lot of pressure to really train hard.  I had good intentions to get out on the road and ride more than I did, but I did put in 2-3 days a week on the Real Ryder bike while teaching my morning class. Going into the race, although I felt I had prepared well nutritionally, I had not done well with getting proper sleep.  The lack of sleep worried me as I knew this could cause me to fatigue much more quickly and easier. Screen Shot 2015-07-14 at 10.30.17 PM Race day came mucIMG_2914h quicker than I expected.  As we approached the start line, I was equipped with a bottle full of water and a camelback of diluted coconut water (since Chris had a positive experience with this for his Spartan race the month before) and the package of electrolyte chews they had provided with the race registration.  Now our start time was 6:35 AM or after.  When we arrived at 6:40 AM, we were the only riders at the start line.  We had seen waves of riders as we drove in to the start line, but we were shocked that there were not riders waiting to start.  However, I was relieved that I would not have to start out in a pack of riders.


As we began our ride, it was perfect weather, nice and cool and the sun was just making it’s way over the mountains.  The first 20 miles was pretty uneventful.  We passed riders that probably started at 6:35 and then we were passed by more experienced riders that started behind us.  I was amazed and impressed with the amount of food (bagels, what looked like homemade cupcakes, fresh fruit, water and gatorade), and volunteers at each rest stop.  While we did not utilize any of the food at the rest stops, it wasScreen Shot 2015-07-14 at 10.23.31 PM great that they were so generous with fueling the riders throughout the race.

As we made our way into Trenton, we saw the Trenton Hill that we would be climbing in a few miles.  That first view was definitely daunting as it appeared that the climb was pretty steep.  However, as we approached from the side, it did not appear that the hill was as terrible as it first appeared.  It was just a long steady climb.  As we made the turn to start toward the hill, I looked up at the other riders making their way up the hill.  I watched as a bike flipped to the left, what must have been a rider who had been unable to unclip from the pedals and went down with their bike.  They must have been okay – because moments later they got up.  IMG_2938

It was at that point that my sister noticed a funny noise on her bike, so I dropped behind her to see if I could figure out what is was.  One side of her back brake was riding on the wheel, creating constant drag and resistance.  We stopped to try to fix it, but needed proper tools.  She made an effort at the hill, but quickly decided it would be better to walk her bike up.  So she told me she would meet me at the top.016

I was on my own to climb the long steady hill.  This is where my lack of sleep from the week really hurt me.  I found that as I looked up to the crest of the hill, it seemed so far away and I began to doubt my ability to make it up the hill and allowed myself to think I was too tired to be able to make it up the hill.  At that point I knew I needed to have a different focus.  So I looked down at the road right in front of me and told myself to focus on where I was.  I knew I just needed to keep pedaling.  At that point, I realized what I needed was a hill climb song from one of my spinning playlists.  The first one that came to mind was Beyonce’s Halo – so that was what was going through my head as I kept pedaling and eventually made my way to the top of the hill.  I continued to climb until the road leveled off.

While I waited for my sister to join me, I called my husband to bring tools to help us with her brakes.  Luckily, he was only a few miles away.  As he arrived, one of the race helpers noticed we needed help and came to our aid.  When we realized we did not have the right tool, he kindly took my sisters bike back to his car and was able to tighten up her brakes.  Luckily, that was our only real mishap.

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It was about this point of the race, that I began to notice the ache and fatigue of my forearms and shoulders.  This is where longer rides on the road with the road bike would have been more beneficial for developing that endurance.  The only other place that I noticed soreness was in the quads around the knee.  Again, this was my mistake.  When we stopped a few times, instead of getting off the bike, I would remain straddling my bike on my toes – creating tension through the quads that would cause great soreness later that afternoon.IMG_2930

The second half of the race we experienced increased car traffic.  As we left Mendon on the Mendon Road, teams from the 100 mile race (remember they did have a half hour start on us) began to pass us in the last few miles to the finish line.  I loved the sound of their bikes as they would pass us in one fluid body.  Their energy was awesome and it made me want to pick up my speed and follow them in.  However, we continued in our pace until we had the finish line in our sites and then we “sprinted” to the finish. As we sped into the finish line, we were greeted with cheers from all gathered there, the ringing of a cow bell, and many onlookers waiting for their racer to finish the race.  We received a very large medal and a nice towel.  But all I wanted at that point was some “real” food.  The last few miles of the race I began to physically feel empty and began looking forward to lunch at the finish line. IMG_2957 Overall, it was a really good experience and I plan to do it again.  What did I learn?

1. Training is important and while I had a good foundation, I definitely could have done so much more in preparation.  Specifically spending more time on the bike I would ride allowing my body to build endurance in that position.

2. Nutrition and Hydration is extremely important to fuel the body and keep the body functioning properly.  I felt I did pretty well with this, however, I probably could have taken advantage of the great spread of carbs at the last rest station in Mendon when I began to feel “empty” and ready for some real (meaning more than just the glorified sport “fruit snacks” and diluted coconut water).  But was grateful for the free lunch provided to us at the finish line.

3. Proper rest.  I knew this would affect me, fortunately since we were not pushing ourselves for time, I don’t think I noticed how much it really did affect me, except for the hill.  I believe had I taken better care of myself the week leading up to the race and gone to bed earlier each night, I don’t think the hill would have been as challenging for me as it felt. 3. Get off the bike when I stop (or I need to buy a bike that is appropriate for my size so I am not one my toes when I straddle the bike).  This resulted in a painful ache above my knees later that afternoon which made it really difficult to rest.  However, rest really does make a big difference.  The next day (and days following) I have not experience any pain or soreness from the ride.  I honestly expected stiffness and soreness in my forearms and wrists as well as my quads.  But with the exception of that same day, I have not had any.

4.  Stay focused on the moment.  At different points, I appreciated how far I had come which positively reinforced that I could do it – completing the 50+ miles was doable.  My greatest challenge in the race was the “Hill”.  What kept me on the bike and successfully riding to the top was to keep my head down and focus on what was right in front of me, knowing I had a hill to climb, but staying focused on just the couple feet in front of me.  It is easy to get lost in the big picture of the ultimate destination, but that can be daunting and then it can be easy to talk yourself out of it or make excuses for why you can’t finish.  However, it is really hard to tell myself I couldn’t keep climbing just a few more feet.  So I kept going.

Now that we have each completed a competition on our own, Chris and I look forward to completing our next competition together.

Kristine Clark Wellness Associates


Life Lessons from the Spartan Race

In my practice as a sport counselor, often I share the idea that sport is not life, but there’s more to sport than just sport. Here is my take on Life Lessons from the Spartan Race.

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What is the Spartan Race? It is a rugged, dirty race, usually in the mountains or rough terrain, spread out over 5k (sprint), ~8m (Super) or ~12 (beast) miles. Along the way, you have obstacles to overcome, these include: climbing over walls; pulling or carrying heavy loads for a set distance; traversing spaces using bars, rings, or rope; crossing water and mud obstacles under barbed wire; jumping over fire. If you can’t complete an obstacle, you face a penalty.


IMG_1008The start of the race – you have to hoist yourself over a short wall to get in position for the start. As you are waiting to be released, there is someone at the front of the line on a megaphone providing words of encouragement.

First lesson: Be Prepared! Was I prepared? Yes. Could I have been better prepared? Yes! Leading up to the race, I put in my time doing the workouts and exercises I felt would help me be best prepared to complete both the distance and the obstacles of Spartan race. I spoke with individuals who had completed the race before and each one had recommendations and feedback for what worked for them and what I should wear.

Lesson two: Being in a hurry does not help you get to your destination faster. Case in point, about half way up our first climb of the profile of Soldier Hollow, on a single file trail, I passed a competitor beside the trail who had decided to try to go around the group byIMG_1251 going through the sagebrush, weeds, and cacti. (His athleticism, youth and fitness level far exceeded my own.) Because he was in a hurry and wanted to get around the group, which he felt was going too slow, he decided to go off the trail. He tripped landing with one hand over the top of a large cactus. As I passed him, at a 3mph trudge a few moments later, he was still pulling the cactus spines from his hands.

Lesson Three: Hydrate early and often. My hydration and nutrition/fueling began in the 24-48 hours before the race began. Knowing that it would be hot and the race long and grueling, I began increasing my water intake leading up to the race. As I began the race, I began drinking from my Camelback (half water, half coconut water) before I ever felt thirsty. Before the first hydration station, I began to worry that I would run out of fluids, but I continued to drink knowing my body would need fluid and electrolytes. When I got to the first station, I refilled the Camelback and continued to do this at each hydration station throughout the race. As a result I never felt that familiar feeling of muscles being starved of water or deprived of minerals. Did I feel fatigue? YeIMG_1258s. Did I feel tired? Yes. But I never felt as if my muscles would give out or cramp up.
Lesson Four: Transitions are important. This is where my preparation (see Lesson One) could have been most helpful. My fitness level could have been better. For the flatter parts of the race I kept up a pretty good pace, rarely walking, except on the more steep grades. Throughout the race as I would approach each obstacle area, I found myself slowing to a walk to allow my body to recover and regain the physical strength that I might need for the upcoming obstacle. My strategy worked. I was able to complete all of the obstacles some more easily than others. Some on my own, some with the teamwork of other racers.

Lesson Five: We is better than me. Some obstacles required an unassisteIMG_1325d effort. Some obstacles required that you work as a group/team. I found out early that working together with other competitors was not only efficient and necessary at times, but also made the event more enjoyable. I also found this principle to be beneficial in the running portion as I teamed up with 2 other runners for most of the race. As we raced, the encouragement, companionship and inspiration we gained from each other pushed us all through times of discomfort.

Lesson 6: What is at the finish line is more important than the time achieved or rewards received. As I completed obstacles, and counted mile markers, my confidence and sense of accomplishment grew. But the joy and relief of reuniting with my eternal family outweighed any feelings of accomplishment from the race.

In Summary, Be Prepared. Vince Lombardi Said “The will to win is important, but the will to prepare is vital.” In life you can’t rely on your strengths to carry you through tough times. You must prepare and improve your weakness. Life has a way of finding the soft spots in your armor.IMG_1336

A wise man I coached with always taught “Be quick, but not in a hurry.” When we go too fast, often we become careless or simply miss important things that should not be overlooked. Resist the urge to speed through life. There’s a time and place for speed but, life is not a competitive sport.

In sport, as in life, if you wait until you are thirsty to drink from your sources of spiritual, physical and emotional strength, you may find yourself malnourished and dehydrated. Drink and feast on your sources of strength in this world.

As humans, we resist change. Change is hard. We don’t like the unknown and unfamiliar. We may even fear it. Life is about change. And to some extent, transitions are very important. Sometimes slowing down is required depending on our ‘fitness levels’. However, if we can be self-sufficient and build up our strength and flexibility to endure through our own transitions we may find there are those around us, struggling through their own transitions, whom could benefit from our help…and it’s OK to be the one that accepts help from others. I sincerely believe our greatest achievements are accomplished with others IMG_1387and that our greatest joys and accomplishments cannot be accomplished alone.

People matter, often times that means family. Whether that’s your bio-family or the family that has accepted you for who you are and made you part of theirs. Sometimes we race with family, sometimes we race alone, but in the end we will always find the meaning and joy of our journey with and through them.

Chris Clark

Wellness Associates

Take a “Bite” into Food!

We truly are blessed in so many ways. We are fortunate to have so many choices when it comes to food. Unfortunately, this abundance of food choices has also had a negative affect on our health (plus the contribution of lack of exercise, stress, poor sleep, etc.) I am fully supportive of anyone who is making healthier choices and working to improve their health. I am deeply saddened to see people I know spending money on products that claim more energy, or help with weight loss or any other claims that motivate you to buy their product. We all have the right to choose what we do with our body. However, before you spend the money on a product, I urge you to truly research the product (please do not research the product on the product website as all you will find there are positive reviews for the product). Rather read the ingredients (unfortunately with supplements it may not contain everything in the product or tell you how much of the active ingredient is in the product) and research the ingredients separately on reputable sources such as eatright.org or the NIH, etc. If taking a pill, powder or drink claims that you will lose weight – ask how – what inside the product will do that? How will the product give you energy? Typically, products claiming a boost in energy contain stimulants like caffeine or other similar substances. Is that how you want to get your energy?

Exercise provides numerous positive benefits for our body – but one positive side effect is that it can help you have more energy throughout the day – naturally – without putting any substances in your body. Eating the right foods (whole foods vs. highly processed packaged foods) will also naturally give you energy you seek as it helps the body to operate properly.

It is so easy to get sucked into the claims on supplements and diet products because they sell their product so well. People who sell these products will have a smooth answer that “sounds” right when they tell you, so it is believable. Unfortunately, many of the diet products and supplements are spin offs of past products that have been banned, but they modify the ingredients enough to make it seem like a whole new product. Realize that the people that sell these products do not care if they are safe or effective – they are only in it for the money.

Yes – choosing to eat healthy does require some work and some planning. However, it can be done and it does not have to be expensive. There are ways to eat healthy and do it inexpensively. The first step is you have to decide not to purchase the processed packaged foods that you do not need to eat. That doesn’t mean that there isn’t room for the occasionally treat – but it should be that – a treat – something that you do not have every day or regularly, so when you do have it it is a pure treat.

If you are unsure where to find reputable information – please go first to eatright.org. They discuss a number of different topics on Nutrition, Health, and Fitness. If you would like to speak with someone – then please seek out a Registered Dietitian with current and proper credentials (you can find these individuals in your area on eatright.org).

It is daunting to sift through all the information that is thrown at us in so many media outlets. But it truly comes down to the basics:

  • Focus on making the majority of your diet from whole foods that have minimal processing
  • Be active in some way every day
  • Sleep – most of us need on average 8 hours of quality sleep each night
  • Use healthy stress reducing activities (not food)
  • Partner with a buddy to help you on your journey

Remember, if you are looking to change from where you are now – think about how long it took you to get there. It is unlikely that those changes occurred overnight – so don’t expect them to reverse overnight. Be patient and celebrate the small success along the way in your journey.

Kristine Clark

Wellness Associates