Train 2B STURDY
TRAIN WITH US
What better way to prepare for the Sturdy Dirty Enduro than with friends? Join the training group!
Want to shrug off the Covid blues? Build your fitness? Come back stronger from an injury or having a baby? Advance your biking abilities? This will be a supportive environment to do all of the above. The goal is to build fitness and biking knowledge so everyone’s ready to have a fun and enjoyable Sturdy Dirty race. #limitsbedamned!
From the amazing Nicole Gunton
One thing you will notice as you look through each workout on the bike are your training “ZONES”. Zones 1-5 are your Heart Rate Zones (HR) but can be translated in to perceived effort level.
If you are already using HR and you know your Zones, great! If not, one way to find them out is to do a 20 minute test to find that “threshold” Heart Rate to calculate your Zones. It is a bit of torture, but if you are hard core its good information to have for training and separate information will be shared via FB for those wanting to do that test and calculation.
If you don’t have a HR monitor here is a general guide for training by feel (or PE: perceived effort):
Zone 1: Easy “recovery” pace, can breathe through nose easily and carry-on conversation while riding
Zone 2: Moderate but not hard, you “ride all day” pace where you can still converse but will want to take a breather here and there and you feel your muscles working.
Zone 3: Difficult to Moderate, carrying on conversation becomes difficult and breathing through nose doesn’t quite provide enough air. Legs start to burn after 5 minutes or so but you are able to keep going at this pace for a good amount of time (15-30 min)
Zone 4: “Threshold” This is your “race pace” or maximum effort you could theoretically hold for a maximum of an hour. This should hurt and there are no jokes going on at this pace, all you might be able to squeak out is and “on your left!” as you pass some dudes on a climb.
Zone 5: All out sprint! These are efforts above threshold that can only be held for 10-30 seconds before your legs give out. The burn starts immediately and your ability to sustain the speed drops off fast. These are the short burst efforts to get up and over rocks and short hills in the middle of your downhill.
Who am I training with?
Well, in addition to the nearly 400 ladies in the Train2BSturdy group, the Sturdy Bitches will be on the training program too. Here's what each of us is focused on...
I have not taken to working from home, the West Seattle bridge closure and covid well. Or maybe I have taken to it too well? I haven’t been on my bike much and just being active on the daily isn’t happening. I’d like to get back to being on my bike, and being strong on my bike, again - and tackle those pesky covid pounds too. I’m excited about working with the awesome community of women we have to achieve this goal!
ADY BEE LANE
I have embraced the remote life and have taken advantage of the myriad online strength training options as well as the flexibility of my schedule to fit in more winter training than ever this year. To build endurance I’ve committed to riding a “dawn to dusk” ride every month, which will get longer and harder as the days get longer. However, while fitness might not be my weakness, skills and confidence on the bike is - so I’ve been working on improving my skills and look forward to continuing this through the spring and summer.
You know what feels damn good? Getting out and being active every day! You know what has made that a bit of a challenge this past year? Grad school, shoulder surgery, endless Zoom meetings, increasing work projects, moving, yada yada. I am so very grateful for all of those things but my goodness, it is time to get this booty shaking! I am looking forward to celebrating our success on this journey of sturdy-style fitness together in preparation for 2021 summer bike fun!
In 2021 I got back into the racing scene with the CDC Tiger race, CDC Team Enduro and Rebecca's Private Idaho Baked Potato. I really enjoyed riding my bike ALL THE TIME so I figured I'd do it again in 2022 and add another race to the list! CDC Tiger, Darrington, Team Enduro, and Rebecca's Private Idaho Baked Potato...again!
Our Training Partners
In 2021 we had a host of knowledgeable womxn helping us with our Train 2B Sturdy journey. Read a little about them below, and check back as we add more partners to this list.
Nicole coaches all levels of MTB racers. She began riding in 2005 and competing in 2010. We Sturdy B’s know her as an XC machine, and she’s had great successes competing in XC, 100-mile, Stage, 12- and 24- hour, enduro and cyclocross races. Nicole started coaching 7 years ago, and we’re so happy to have her setting up our training plans for this program!
Founder of Ms. Fits MTB Brigade and an ambassador for Specialized, Jes is a professional trainer who is offering online “shred sessions” to build everyone’s strength and endurance. Julie and Ady can attest to the high energy and positive environment of her workouts. Also a great rider, Jes offers accountability, fitness coaching, and nutrition advice.
@bekah_brave.endeavors | Brave Endeavors
Bekah is the founder and head coach for Brave Endeavors, which utilizes the power of mountain biking and strength training to help you boost confidence, step out of your comfort zone and ultimately, Be MORE BRAVE! A certified personal trainer, weightlifting coach, and MTB instructor, Bekah raced enduro at the professional level (2014-2018) before turning her focus to coaching and strength training. We can’t wait to tap into Bekah’s expertise and insights regarding the physical and mental aspects of our sport, as well as introduce you to her virtual strength training options.
Michelle "Scooter" Bostick
Phyisical Therapist, Real Rehab Sports + Physical Therapy
Scooter is a doctor of Physical Therapy, working for 15 years in outpatient sports medicine clinics and currently at Real Rehab Sports + Physical Therapy in Northgate (Seattle). Her approach is to empower patients with the tools they need for healing and performance, using a whole person approach. Scooter has a background in competitive sports (basketball, volleyball, rugby, and CrossFit) and started mountain biking in 2011. After a couple of trips to Canada in the summer of 2017, she adopted MTB as her primary sport (because who doesn’t love Canadian trails?). Scooter is one of our favorite repeat racers at the Sturdy Dirty, and we look forward to hearing her talk about injury prevention and bringing a whole-person approach to this program.
@irishkathryndove | Kona Ambassador
Kathryn is an avid rider, ambassador for Kona, and doctor of Physical Therapy. Kathryn started her journey in PT after a snowboarding injury in college. Working today at the Polyclinic Downtown Seattle, Kathryn enjoys helping patients recover from injuries and getting them back to the activities they love. Outside of work, she is likely going to be outdoors snowboarding, skiing, mountain biking, hiking, rock climbing, or mountaineering. Kathryn may or may not have handed some of the Sturdy B’s their hats on the race course…We are excited to have Kathryn lead some of our group workouts, including a few sessions on mobility.
@foodandflow | Food and Flow Nutrition
Rachel is a registered dietitian, a sports nutritionist and is the founder of Food and Flow Nutrition. With a masters in nutrition, she uses her experience as a competitive athlete combined with her passion for whole foods to help each client become the best version of themselves. Rachel specializes in sports nutrition, whole body wellness, and the management of disease states such as hypertension and cardiovascular disease. When she isn’t riding the trails, she is coaching for Evergreen MTB Alliance and is a member of the Evergreen education committee. We believe what we fuel our bodies with, both on and off the bike, can have dramatic effects on our performance and we appreciate Rachel bringing her expertise to the program.
Angi Weston calls Bellingham, WA home and has been coaching mountain bike skills since 2002. She is Level 3 certified through the Bicycle Instructor Certification Program (BICP) making her one of the most qualified and highly-experienced mountain bike coaches in North America. It is Angi's mission to get more people, especially women and girls, riding and loving bikes. Teaching is a great passion of hers and it shows in her enthusiastic and patient approach. In February of 2018, Angi launched Radical Roots MTB Instruction which provides lessons, guiding and coach training services. Angi has been a part of the Sturdy Dirty each year and we are excited to partner with her for information sessions and coaching to advance your biking skills.
@lacykemp | Bellingham Treehouse Yoga
Lacy Kemp is the founder of Bellingham Treehouse Yoga, a zero-cost community yoga initiative that provides free vinyasa classes to the Bellingham community year round. She's been practicing for twenty years and teaching free classes for the past five. Her focus is on keeping the athletic body limber and building strength in often-forgotten stabilizer muscles. Outside of yoga Lacy is usually found riding her mountain bike with a stupidly big smile on her face. She works as the marketing and communications director for Kona Bikes and is stoked to be involved with anything that gets more women on bikes.
Kandace White is the founder of Seraphim Fitness as a Strength and Conditioning/Fitness Coach, who loves to have fun! She races Mountain Bikes at the professional level and has played many different sports including Women’s flag football at the National level but is also an Outdoors Woman at heart. She has a Masters degree in Fitness/Education and coaches all athletes and individuals with any goal. She has coached Volleyball, Softball, Track, XCountry, Powerlifters, Olympic Lifters, Bodybuilders, Strongman athletes, Outdoorsmen, Patients out of Physical Therapy, of course Mountain bikers, and more! She taught PE in K-12 schools, was a Cardiac & Pulmonary exercise specialist, is seen on Hydroflask, WD-40 and Norco advertisements for mountain biking, and is currently a trail manager for Blackrock mountain bike association. Most of her work these days are 1:1 training, written remote/online programming, or shoveling dirt for new trails somewhere. GET IT!