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I peer over the edge. There’s a good five feet of nothing between the lip and the landing, but from where I sit, it seems like a lot more. Near the horizon, over the Snowy Range mountains to the west, towering storm clouds roll slowly toward me. I take a deep breath and try not to see them as a bad omen.

I always give myself time after racing to digest the day, and take time to understand how I feel. Because let’s be honest, no one feels awesome after finishing an Ironman, even if they say they do! I was anxious after my full hysterectomy, ovaries included… life, training, and recovery has been hard. I got sick in July and then again with Covid in August, my run wasn’t where it should be and the biggest anxiety - excuses, disappointing people and myself which made the mental side hard. Throw in the hardest IronMan Bike course on the planet, cold weather and well I think I’ve said it clearly here but let me make sure — IT WAS A HARD FUCKING DAY! The venue can’t be beaten, the people of Nice WANT US THERE! They want photos with you, are excited and remember you when you come into their shop, I have never felt welcomed like this in Hawaii… and we have a house there! The people of Nice understand tourism and what events like these bring to their economy! This past weekend they hosted a huge run as well as a swim event!Speaking of the swim, it was one of my best! Thankfully it was wetsuit legal because it was cold!! I found the best set of feet, she was a machine! The water was “rolling” and ugh I felt seasick more than once, it gets deep fast and unlike Hawaii, there is nothing to look at… I welcomed the course design that didn’t take us so far out into the abyss of the ocean! The bike, well I can write an entire post about this bike course. First, it’s fucking mean. Second, they didn’t close the roads, we had a LOT of car issues. We had cars zipping in and out of us, on descents where we were hitting 40+mph! They would pass us then immediately slam on their brakes. More than one of us almost ate the back of car. It was terrifying and a bummer because after all the climbing, the downhill should have been the award! Special needs was another disaster - I spent 6:36 while they tired to find my bag. Not to mention it wasn’t on the course - you had to ride off course backwards in a roundabout, which came on one of the fastest descents, which meant you had to ride around uphill into a gravel parking lot. It was a total clusterfuck! I usually don’t use special needs, and this reminded me why! HUGE MISTAKE! I have never wanted off my bike so badly and I spent a lot of time hating my life choices. Headwind all day, cold and the longest I have been on my bike ever in an Ironman. I was sure this would be my last Ironman! The struggle was real… and really mental! Once in T2 I truly wasn’t sure if I was going to run a marathon, like I just didn’t want to. That bike ride crushed my soul and will to live and let me be clear, I was ready for this course, I spent a month training in France / Italy riding mountains. It just wasn’t fun! Somehow I talked myself into leaving T2 and while I was in a lot of body pain for the run, Brendan McKee, Carolyn, Chelsea, Becky, and many others out there cheering me on kept me going. I knew I was going to be walking aid stations due to lacking run miles. The run went as well as I could hope for and surprisingly the watermelon at the aid stations really motivated me!! YAY for watermelon!The finish line was amazing and like a disco party! Having a surprise friend and Carolyn greet me there left me speechless! For the first time in my life I uttered the “R” word (retirement) and truthfully it has taken me over a week to talk myself into racing IMAZ! As for IM Nice in 2026… it’s going to take a lot longer before I get over the suffering of this one…. This picture of me at the finish really feels like that moment when I realized how much everyone who supports me got me to this finish line…. If I was out there on my own… I truly don’t know if I would have crossed the line. Thank You…. ALL OF you who support me, in all the ways! ❤️❤️   Coach Rebecca McKee has been coaching 20 years!  She is one of very few USAT Triathlon Level II Endurance Coaches in the Nation.  She holds the highest level Coaching Certification from USA Cycling and is Power Certified.  She is a USA Track & Field Coach, a US Master Swimming Level II Coach, as well as a Slowtwitch Certified Swim Coach.  She is Training Peaks certified along with countless other certifications.  She holds specialty certifications as a Metabolic Specialist, Nutrition Specialist and Menopause Specialist.  Rebecca has also been co-directing races in Alaska for 20 years and is a Certified USAT Race Director.  She is one of the founding members of the Alaska Triathlon Club and still sits on the Board of Directors. Rebecca is also a competitive Elite Triathlete with 8 Ironman Kona World Championship finishes 3x in the top 10.  She has won her age group at Ironman Arizona 5 times.  She is currently ranked #4 in the World in the World Triathlon Corporation Overall Standings for her age group in 2023.  She has been ranked #1 in the World two times (2018 and 2019), for her age group, at the 70.3 distance.  She has raced in over 100 triathlons all over the world to include World Championships in the United States, Canada, Austria, Australia, South Africa (finishing 4th), France, and Finland.  She also raced in Thailand and Spain. Learn more about Coach Rebecca at: https://www.peakcenterak.com/

By Tricia Davis, DPT Improved performance, injury prevention, bone health and muscle imbalance correction are some of the better known reasons for endurance athletes to incorporate strength training into their routine.  These all sound like good enough reasons to get to the gym but it can feel daunting to imagine inserting one more thing into an already overloaded schedule. In order to make a change there need to be reasons you may have not previously considered. Here are some surprising benefits to adding specific strength training to your routine. Better Energy Efficiency- strength training teaches athletes to recruit muscle fibers with ease, strengthening patterns and connections specific to their sports. As distances increase these effects accumulate, making you more efficient and less fatigued during prolonged efforts. This is particularly true with sports requiring a high level of skill and coordination. Enhanced Fatigue Resistance- building muscular endurance allows athletes to maintain great form and power during the latter stages of long events. Increased Metabolic Rate- improving lean muscle mass boosts your metabolic rate which will help in maintaining optimal body composition for endurance sports Improved Joint Range of Motion- exercises requiring a full excursion of movement not regularly required during your sport can aid in more effective movement mechanics. Mental Strength and Confidence- strength training is HARD and proving to yourself that you excel at HARD things builds your mental strength. Confidence in your body’s abilities is the icing on the cake, the difference between finishing a race and DNFing as well as getting to the top spot or plateauing with mid-pack results. Getting Started: The key to starting anything new is to keep it simple. Focus on compound movements that target large muscle groups. This is where a little instruction is key. Performing a squat, lunge and deadlift properly will simply transform your strength routines.  Using bodyweight and minimal equipment like dumbbells or kettlebells will allow you to really dial in your form and make it easier to start now.  Being efficient and consistent with 2-3 sessions of 20-30 minutes a week will be enough to convince you that it is time well spent. Example workout: (2X per week) -body weight squats -reverse lunges -push ups -glute bridges -planks Advancing your Program: Adding resistance with more weight or load is the obvious way to make strength training harder. Building in single leg variations will up the ante and train balance and stability too. Power and speed with the addition of plyometric training can help train explosive power and help keep things interesting. (Think box jumps and jump squats!) Just as we manipulate things like intensity, duration and recovery with training for sport performance so can we use variability with peroidizing your strength training. Overall volume of strength training should be done in the offseason, but maintained during competition. Consistency is key with strength training: Being consistent, getting some form help and carefully listening to your body are keys to your success. Get into the habit of doing just enough, but not too much so that you can continue to build a foundation. Having a coach or personal trainer may help with form and accountability. Getting together with friends in a group setting may also help if you need some extra motivation. Make this year the year you invest in your long term health and sustainability as an athlete with strength training.     Tricia Davis, DPT: Tricia Davis, DPT, is a hyperkinetic, Canadian-trained physiotherapist and athlete. Good at seeing the big picture, she is able to focus on the most important specific details for you to achieve success. Tricia thrives most in helping those with limited time by providing evidence-based training and skill acquisition in order to make training the most efficient way to attain goals while reducing risk of injury. Tricia is passionate about health, wellness and efficiency in sport while maintaining a balance in all aspects of life. She uses humor to connect with people, and shoots straight from the hip- doesn’t beat around the bush. Learn more about her at killercoachacademy.com and fizeeoh.com

If you enjoy Kodiak pancake mix, this recipe makes a large batch of pancake mix for a fraction of the cost! These are a hit with my kids and full of wholesome grains and energy!   To Make Pancake Mix:2 c. wheat flour2 c. white flour2 c. oat flour (add oats to food processor or blender and pulse until you get flour)1/8 c. chia seeds1/4 c. flaxseed meal4 Tbl. baking powder3 tsp. baking soda1 tsp. salt4 Tbl. sugar Mix all of the ingredients and put into an airlock container.   To make pancakes add:1 cup of pancake mix1 egg1 cup of milk1 tsp oil1 tsp. Vanilla (optional) Yields about 4-5 pancakes.  

Pumpkin contains the phytochemical beta-carotene and offers amazing health benefits including, supporting healthy skin, the immune system, and your eyes.   Ingredients 1 tablespoon vegetable oil1 chopped onion1 green bell pepper chopped1 red or yellow bell pepper chopped5 cloves garlic, minced1 pound ground turkey or lean meat (Melissa likes to use elk)1 (14.5 ounce) can diced or crushed tomatoes1 can (15oz) pumpkin puree2 cans black beans drained and rinsed1.5-2 cups chicken or beef broth2 1/2 tablespoons chili powder (you can add more for more spice)2 teaspoons cumin powder1.5 tsp dried oregano1/2 teaspoon ground black pepper½ tsp salt1 bay leaf Top with fresh cilantro, shredded cheddar cheese and sour cream (optional).   DirectionsHeat the oil in a large skillet over medium heat, and sauté the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey or other meat, and cook until evenly brown. Drain, and mix in tomatoes, black beans, broth, and pumpkin. Season with chili powder, cumin, oregano, pepper, and salt.  Add in the bay leaf. Reduce heat to low, cover, and simmer 20+ minutes. Top with cheddar cheese, fresh cilantro, and sour cream.

If you own a Garmin Computer or Watch, did you know your device might have a built-in emergency contact alert feature?

Let's talk about electronic shifting.     Some great features of electronic shifting over mechanical are:   It's just a tap of the button to shift. This could be a great option if you're someone who has a hard time reaching the shifter, has arthritis, or wants ease of shifting in a long endurance mountain biking event (when your hands can get fatigued).   Electronic shifting is very reliable. It's extremely accurate when you shift, and over time, you don't have the stretching of your cables, which can cause gears to skip in mechanical shifting.   People often ask about battery failure. Some people like to carry an extra battery on them. But, be reassured that the battery life is quite a few rides, depending on how often you ride. As long as you keep it charged, battery failure is rare.   The other cool feature is if you use a bike computer or a Garmin device, you can actually see what gears you're in on your bike computer display.    I was always skeptical of getting into electronic shifting but since I've ridden it, I really like it and I think if you tried it out you would too.    There are many other reasons why electronic shifting is a great upgrade to your bike! If you have any questions, don't hesitate to get in touch with us at Link Cycling.

Why you would want to ride an e-bike?  There's no shame in having an e-bike! You can ride one no matter your age, and if you're limited on time to train and don't have the fitness level, having an e-bike is a great way to get on a bike without feeling like you're going to have a heart attack. Riding should be enjoyable, so having battery assistance can go a long way in making your rides more fun!   The Cervelo Rouvida is set up so you can adjust it to be more like a road bike geometry or a gravel position, which means it's a little more relaxed. Depending on where you're riding, you can use road or gravel tires.    The Rouvida is a class 3 e-bike with a 430-watt-hour battery and three different modes. You can go at a casual pace or click it up to go faster with more assistance (28mph max), which is a lot of fun!   The top tube also has a charging port for your phone, bike computer, or lights.    If you have questions regarding the Rouvida or want to check it out, come visit us at Link Cycling.

Cycling in cold weather can be invigorating and refreshing, but it's essential to dress appropriately to stay comfortable and safe. As the temperature drops, your choice of clothing becomes crucial in ensuring an enjoyable and successful ride. Let's break down the key elements of dressing for cold-weather cycling, helping you stay warm, dry, and ready to tackle the miles ahead. Layering is Key: The foundation of cold-weather cycling attire is layering. Start with a moisture-wicking base layer to pull sweat away from your body, preventing that uncomfortable chill when you cool down. Add an insulating layer, such as a thermal jersey or fleece-lined jacket, to trap heat and provide warmth. We love our Gore C3-TEX Infiniaum Thermo Jacket that offers a thermo layer plus a windproof and outer layer to shield yourself from the elements.   Protect Your Extremities: Head: Wear a thin, moisture-wicking skull cap under your helmet to keep your head warm without causing overheating. Consider a thermal cycling cap for added protection. Hands: Invest in quality, windproof cycling gloves to protect your hands from the biting cold. Look for gloves with insulation and waterproof features for added comfort in damp conditions. Our favorite gloves are Kinco brand that you can find at a Feed Store or outdoor shop for under $30. These gloves are tested by ranchers and people who work outside for a living - they offer warmth and plenty of dexterity needed for braking and shifting in cycling. Added thermo protection can come from investing in insulated "pogies" or "bar mitts". This allows extra protection from the elements while giving you added dexterity in your gloves. Feet: Keep your toes toasty with insulated and windproof shoe covers. Consider using thermal wool socks for additional warmth. Don't use too thick of socks as your feet need space to stay warm. Choose the Right Fabrics: Opt for fabrics that balance insulation and breathability. Merino wool is an excellent choice for base layers, as it naturally wicks moisture and retains heat. Synthetic materials like polyester and nylon work well for outer layers, providing water resistance and wind protection. These layers will become a key clothing item for your winter rides and can last for several seasons. Don't Forget Your Legs: Cycling Tights: Invest in a pair of thermal cycling tights to protect your legs from the wind chill. Look for windproof and water-resistant options to ensure comfort in various weather conditions. Leg Warmers: For milder cold weather, leg warmers can be a versatile addition. Easily removable during the ride, they provide extra warmth without committing to full-length tights. Adjust Based on Conditions: Be prepared to adapt your clothing based on the weather conditions. Carry a lightweight, packable shell for sudden rain or snow showers, and consider convertible pieces that can be adjusted during the ride to regulate your body temperature. One of my go-to layers is an insulated vest as it adds an extra layer of warmth. By following these tips and investing in the right gear, you can continue enjoying cycling in Wyoming (or wherever you live) even when the temperature drops. Remember to tailor your clothing choices to the specific conditions of your ride. Embrace the beauty of cold-weather cycling, and with the right attire, you'll be ready to hit the road, gravel, or trail, no matter the forecast.

Here's a quick tip for optimizing your front suspension while mountain biking. On the Fox Shox 36 suspension fork, you will notice two valves on the side facing the rear of your bike. Before each ride, make sure to push in both of these valves. This will equalize the air pressure in your front shock and prevent "stiction" in the fork. Stiction is where your fork is basically stuck so it's not sliding smoothly to create that compression you want for the suspension to work properly.   Taking that one extra second to equalize the air pressure in your front suspension will make a noticeable difference in the quality of your ride, especially if you have had changes in air temperature, air pressure, or are riding in another location. If you need help with your bike or suspension set-up, don't hesitate to stop by or reach out!