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With race season underway for some and quickly approaching for others, you won’t want to miss this!

 

The next KX3 Haley’s HUB Zoom session with Haley Batten is coming up on Sunday, May 1st at 9:00 a.m. MST! Please register (for free) in advance at the link below, and we look forward to seeing you there! All Juniors, U23s, and parents are welcome!

 

TOPIC:  KX3 Haley's HUB — What does it take to be prepared?

 

DESCRIPTION: When it comes to performance it begins with being prepared. 

During this session, Haley will share:

1. How to create a travel plan and tips for minimizing the negative effects.

2. How to start to learn about your equipment, adjust if for a specific course, and step-by-step of how to better understand your equipment.

3. General race preparation.

 

You are invited to a Zoom meeting. 

When: Sunday, May 1, 2022 09:00 Mountain Time (US and Canada) 

 

Please register in advance for this...

By: Heather Foster, Co-Founder, KX3 Lifestyle + Coaching

The transition from winter to spring means so many things, but most importantly, it means more time on the bike outside and the opportunity to bike commute to work! 

Here in the mountains of Idaho, the mornings are still cold (20's-30's), and the afternoons are starting to warm up a bit (into the 50's-60's on a good day), so there's some prep work that goes into my bike commute and having my pack dialed in is key to making it fun! I've tried several packs over the past few years, and I've finally found the winner for carrying the "stuff" I need and I'm guessing you might too (we'll get to the details shortly). I work in a pretty casual environment, but I'm hopeful that the recommendations here can suit just about anyone with minor adaptations as needed.

First things first—the pack. Any backpack will technically work, but finding one that fits well while you're riding your bike and...

Making BIG, YUMMY salads as a main course is a favorite past time of mine especially as we head into spring/summer, and thanks to True Food Kitchen, this instantly became a favorite when I tried it at one of their restaurants. So I bought their cookbook and it's full of "seasonal, sustainable, simple, and pure" recipes! I'll share more down the road!

Chicken-Farro Salad

Ingredients:

• 1/2 cup farro
• 6 ounces (about 9 cups) mixed baby greens
• 1 1/2 cups leftover cooked chicken, cut into strips (if short on time, I buy a roasted chicken at the supermarket and pull all the meat off)
• 1/3 cup unsweetened dried cranberries
• 1/3 cup chopped dates
• 2 ounces Manchego cheese, shaved with a vegetable peeler! 
• 1/4 teaspoon salt
• 3/4 cup Champagne Vinaigrette (see recipe below or substitute your own)
• 1/4 cup chopped Marcona almonds

Directions:

• Cook farro per instructions on package, drain well, and spread on a shallow dish to cool.
• In a salad bowl, combine the greens, chicken, cooled farro,...

One pot and all the yumminess in one of my favorite soups— and it's the perfect, hearty, healthy, warm-your-soul goodness in a bowl! I first tried this recipe at a friend's house and jotted the recipe down from one of her cookbooks, but can't remember which book.

Warm up a crusty loaf of bread to serve on the side after a long outdoor adventure! I always love to bust out my favorite bowls for this one—Bon appetit!

 Ingredients:

• 3 tbs. extra-virgin olive oil
• 6 cloves garlic, minced
• 2 large shallots, chopped (about 1/2 cup)
• 1/4 tsp. red pepper flakes
• 1 yellow onion, chopped
• 1 tbs. finely chopped fresh rosemary
• 1 tbs. dried oregano
• 2 carrots, peeled and chopped
• 6 ounces cremini mushrooms, quartered
• 1 red bell pepper, seeded, deribbed, and cut into 1/2-inch dice
• 8 cups reduced-sodium chicken broth (or veggie broth if you prefer)
• 1 28-ounce can peeled whole plum tomatoes, preferably San Marzano, crushed by hand, in juice. Do this in a bowl on the side until pieces...

We'll get around to how training on Zwift has myriad benefits, but first, it's relevant to point out that I took up Masters alpine ski racing two years ago at the age of 51. During the first year after I met my husband, I would go to watch him race and volunteer in different roles at the races we would travel to in our van. But if you grew up with a competitive spirit, you understand that it is pretty much engrained in your soul, and standing on the sidelines is not your thing. Are you with me?

This was my second season jumping into races here and there, making my way down the course—turn left, turn right, red, blue, red, blue—don't fall down was my mantra. I starting skiing at the age of three and grew up skiing in Colorado. I've always thought of myself as a pretty darn good skier, yet as I'm slowly progressing in the sport of ski racing—I wish I had grown up in the gates because I want to go faster and I want to win!

The...

A tasty nutritious recipe! You can customize to your taste with seeds and berries of your choice! @karenmalkinhealth SUPERFOOD SMOOTHIE

Prep Time: 5 minutes

Ingredients: 10 ounces of cold filtered water

2 scoops Vegan Protein Blend Vanilla

1 teaspoon raw cacao nibs

1 tablespoon goji berries

1/2 teaspoon maca powder

2 tablespoons Karen’s Superseed Medley (hemp seed, chia seed, ground flaxseed)

1/4 raw red beet cut up

1/2 cup frozen organic mixed berries or frozen fruit of your choice

1 handful raw dark leafy greens such as spinach or kale

1 tablespoon MCT Lean MCT Oil or coconut oil Ice as needed

Directions: 1. Using a Vitamix or high power blender, add 2 scoops MCT Lean Vegan protein blend to 10 ounces of cold water and blend.

2. Add cacao nibs, goji berries, maca, Karen’s Superseed medley and blend for about 1 minute.

3. Add beets, greens, frozen berries, MCT Lean MCT oil (or coconut oil), and blend.

4. Enjoy! 

JOIN HALEY BATTEN'S HUB

Seek excellence with Haley on her journey to Paris. HALEY'S HUB is built to create a shared learning space for young athletes to help them go beyond the “norm” in racing and life. We will explore what it takes off-the-bike to prepare for big goals and have a whole lot of fun along the way.

• Monthly Zoom chats with Haley’s HUB
• Communication platform too ask questions and engage with the HUB
• Focus on “off-the-bike” preparation by discussing three realms: BIKE, BODY, and BRAIN. 
• Learn from specialists as we discuss a range of topics - from fueling strategies to school scholarships.
• Create community in a shared mission to seek excellence.

We are launching this new KX3 offering this week!  

What an incredible CAPE EPIC race for our KX3 athlete/coach Haley Batten and her teammate Sofia Gomez Villafane and their Specialized team! 

Congratulations to Haley's coach, Kristin Armstrong for excellent preparation! 

After eight grueling days the tough pair won the overall Cape Epic and several stages!  Race report coming soon! 

Enjoy a few images from Michal Cerveny

The Absa Cape Epic’s route is one of life’s ever-changing constants. No two editions, in the race’s 19-year history, have been the same and that tradition holds true for the 2022 edition of the Untamed African MTB Race. In 2022, the challenge begins in Lourensford Wine Estate, before traversing the Hottentots Holland Mountains to Elandskloof. After two stages of rugged riding on the trails of Greyton, the race heads towards the mountain biking mecca of Stellenbosch. 681-kilometres and 16 900-metres of climbing after setting off from Lourensford, the Absa Cape Epic...