According to Katherine: Training for a Healthier Tomorrow

Training for a cross-country bike tour is intense. Personal trainers can be intimidating during a workout. So, imagine your trainer is a retired Marine Sergeant Major. Jimmy Gibson, a devoted coach, is just that, which I must say, is pretty intimidating.  Thank goodness he only sent weekly training schedules, rather than training with me! 

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He based the exercises on heart rate. In order to determine if I was completing the exercise properly, I wore a heart rate monitor – not in anyway am I lazy, but I prefer this than having to count myself! He switched the training between endurance and strength.

I used videos to supplement the workouts from Jimmy. One I particularly enjoyed was On the Road with Coach Troy: Rides So Realistic You’ll Get Bugs in Your Teeth! It’s a pretty realistic ride, with beautiful scenery; fortunately though, no bugs in my teeth! This workout was intense, but I believe it helped on the tour with parts where I struggle, including pushing uphill.

Aside from training on the bike, I enjoyed skiing every morning. And every morning, I had to be disciplined about getting off the mountain and on the noon bus home in order to make time for bike training. After making it home, I ate lunch and then hopped on my bike. I trained six days a week from 50 minutes to 1.75 hours a day. One day of rest suited me well -- I usually have too many things to do to take a break!

According to Katherine: Getting Pedal Power From Protein

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While on tour, I fill my body with plenty of proteins. Since breakfast isn’t my favorite, I try my best to fill up, usually with a peanut butter and jelly sandwich. My cycling partner and I stop every hour for a protein boost. We pack plenty, including, peanut butter sandwiches, and Shot Bloks or Sport Beans, which are chewable nutritional aids. Plenty of water and Hammer Heed is on hand to continuously fill my body with the electrolytes it’s losing from sweating. A chef rides along the tour in the WomanTours bus and cooks us delicious breakfasts and dinners on each stop.

I’ve avoided alcoholic beverages since January 1, but I’m excited to indulge in a cold one (non-alcoholic that is) in St. Augustine April 28! 

Sticking to a routine benefits a healthy lifestyle. Health books and magazines warn that eating rewarding snacks, like French fries or cookies, in fact, don’t actually reward you. The best things in life don’t come free; you have to work towards them!

According to Katherine: Diet Shmiet, I Enjoy Eating Healthy!

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A healthy diet is extremely important. No dessert for me at the end of a meal; my 5’1” figure prevents me from consuming any extra calories. In order to keep healthy before, during and after my bike tour, I'm sticking with whole grains, proteins, fruits and vegetables. As a non-meat eater, fish becomes my substitute for protein.   

Breakfast is the most important meal of the day, but breakfast and I don’t get along. I just don’t like it. However, eating breakfast aids too much towards my health to skip it. I tend to stick to a Morningstar non-meat sausage patty, a piece of fruit and yogurt mixed with flaxseed or granola.  Sometimes, to switch it up, a peanut butter sandwich on a Pepperidge Farm 100-calorie Deli Round satisfies me. 

Depending on how hard I was hitting the slopes while training, and how hungry that made me, I had a half or whole peanut butter sandwich for lunch, along with string cheese, nuts, raisins and one cup of sugar-free apple cider. Usually, fish, a vegetable and a salad makes up dinner. I prefer wild-caught fish and shellfish. Non-meat stew and soup serve as alternatives for dinner.

What are your favorite healthy, energizing foods? Do you alter your diet when preparing for a bicycle tour, run or other athletic event?

According to Katherine: My Secret Isn't Spinach!

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To strengthen my body and muscles while training, I used a wind trainer -- a bicycle set on a trainer for indoor use. It's great to be able to watch TV and work on your health at the same time! Consuming Hammer Heed Recoverite (similar to Gatorade) immediately after a ride ensures my muscles will be good for the next day and the next ride. And I love being guaranteed that next ride!