Breakfast Quiche
- At May 19, 2025
- By Holly Gish
- In Recipes
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Bored with breakfast? Try out this springtime quiche recipe using that fresh asparagus from the farmer’s market!
Be Beach Ready: Ankle & Foot Mobility
- At May 16, 2025
- By Holly Gish
- In Exercise of the Week, Videos
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After implementing the foot rolling from last week’s video, try out these Leg Kicks. Mobilize your ankle and foot for better balance, less foot and knee pain, and stronger movement!
Want more exercises? Join a Momentum class!
Circuit Training:
Mondays at 6am
Wednesdays at 5:15pm
Thursdays at 12pm
Core & Stretch: Saturdays at 9am
TDF Tip #10: Refueling!
To avoid the dreaded ‘bonk’ on long rides, where your body runs out of fuel and you grind to a painful halt, aim to eat a little bit and often.
The body can carry between 70 and 90 minutes of glycogen for high-tempo efforts before it needs replenishing, or else will switch to burning fat. The problem with burning fat is that you can’t work at anywhere near the same intensity level.
Since cycling burns a lot of calories, consume around 100 to 250 calories every 30 minutes, whether that’s energy gels, cereal bars, or a banana. Specially formulated expensive sports nutrition bars and powders work, but the truth is you can rummage around your cupboards at home and grab what’s portable.
If you make your own energy bars, you’ll save money and can tailor them to your taste and nutrition requirements. Check out this recipe from Liv Cycling: https://www.liv-cycling.com/global/campaigns/how-to-make-energy-bars/21194
To recover from a hard ride, it’s best to have a carb and protein-rich meal for post-ride. But between meals or when you’re pressed for time, a smoothie also works for pre- and post-ride fueling. These act as a recovery drink, which after a long, hard ride will help the body repair itself, in conjunction with plenty of rest.
Aim to consume something with a 4:1 carbs-to-protein ratio soon after finishing. There are plenty of pre-mixed recovery drinks on the market, or you can have fun by making some. Our current go-to is milk, one banana, a tablespoon of peanut butter and some honey, all whizzed up in a blender. Yum!
Be Beach Ready: Foot Rolling!
- At May 09, 2025
- By Holly Gish
- In Exercise of the Week, Videos
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If you suffer from foot cramps, heel pain, or discomfort while walking in bare feet, try out this rolling routine to relieve pain and free up the tight muscles of the feet.
TDF Tip #9: Cycling Sunglasses!
The best cycling sunglasses will keep your eyes protected from bugs, stones, sun, and rain – and look cool, to boot! Consider one set for bright conditions and one for cloudy days.
Consider a new pair of Tifosi’s from Bikeworks to match your bike!

Roasted Sugar Snap Pea Recipe
- At May 06, 2025
- By Holly Gish
- In Recipes
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Spring has sprung, and with it delicious and nutritious sugar snap peas. Add them to your meal with this simple and easy recipe!