This Saturday at the 2nd annual (free!) SoCal Vegfest I will be on an athlete panel, giving a talk on how you don’t need expensive/exotic foods to be vegan and healthy, and I’ll have a booth selling books and Strongest Hearts t-shirts! It will be a SUPER busy day, but I’d love to see some of my old friends who knew me when I posted on my website regularly. Plus if you visit my booth I’ll have some exciting info about an upcoming project!
The entire event is free (as is parking which I hear is a big deal) so it’s an excellent opportunity to bring some friends who are veg-curious. There’s lots of delicious food, good speakers, and it’s on a beautiful college campus. You can sit on the grass in the shade and eat your food in peace, if that’s your thing. Here are the details for Saturday:
1030am Registered Dietitian meet-up in cohort with the Vegetarian Nutrition Practice Group! If you are an RD and want to meet others with an interest in plant-based diets and/or veganism meet us at my booth, #91. Maps here.
1120-1225pm Vegan Athlete panel on the main stage. Join me and other athletes as we discuss how to train while eating plant foods.
We make these videos to show the various ways veganism can work. We don’t preach one style of eating or body shame; we want plant-based eating and fitness to be accessible to the most people. Showing the interesting stories of athletes in a professional way has never been done. We believe activism and education can be positive, fun AND make a difference. It’s a lot of work to make these and both Sasha and I have invested a lot of time, energy and our own money into this project. So we are seriously indebted to the people who believe in us and have supported us financially!
Yesterday I turned 35 years old and pointed out to an also-recently-35 friend that we are the same distance in time to 50 as we are from 20. Wrap your mind around that for a minute. If that doesn’t make you turn off your computer and run off to do something more productive, I’ll continue below.
As an excuse to get together, hang out with friends at Golden Saddle Cyclery and eat Pure Luck burritos, we are hosting a screening of Eat! Sleep? Bikes! Thursday Oct 3rd at 630pm. If you are in the LA area I hope you can make it. It’s a free event with great people. I’d also like to point out that 2006 was as far in the past as 2020 is in the future. I imagine by 2020 we’ll be racing hover bikes and that predictive text will be good enough to just read my mind and I won’t have to put words in a certain order in my head or actually have to type them any more.
I’ve taken some time off from the 508 after racing it solo 3 years in a row. Two of those years involved swimming at either the pre-race meeting or the halfway point. Let’s see if we can work that in somewhere this year. If we finish, 3 of us will be in the Furnace Creek 508 Hall of Fame. I’m not sure if there’s a distinction related to swimming.
Bike racing is a tough, unforgiving discipline that requires focus, strength and endurance. But do you think all cyclists are super thin or scrawny? Then you haven’t met any track cyclists. Track cycling is over 100 years old and takes place on a velodrome at speeds nearing 60 miles per hour. There are a variety of track races but they all require one thing: being able to pedal a single speed fixed gear brakeless bicycle at incredibly high speeds. And like sprinters in track and field, this requires a tremendous amount of leg strength for power and output.
So for our next installment in the Day in the Life of Vegan Athletes Series, I’d like you to meet 3 track cyclists who know that eating vegan doesn’t compromise strength and speed on the track. I mean, how many people do you know that require special pants to fit their quad muscles into?
Next we meet Jack Lindquist, formerly of Los Angeles, who now resides in Portland, OR where he manages the one-of-a-kind bikeshop/coffeebar/bar Velo Cult. Jack is a long-time friend of mine and whenever anyone mentions vegans being weak I mention that he can deadlift over 500 pounds. That’s a quarter ton he can pick up off the ground!
Lastly we meet Zak Kovalcik of Portland, OR. Like Jack, Zak is a former bike messenger. He also realized he can go really fast on a bike and decided to ‘pursue’ it. And as you’ll see he has the big wins to prove it. I also want to mention that he rides for the Sizzle Pie Team, mostly because they have kick-ass vegan pizza and a great ‘slice and salad’ special that I always hit up when I’m in Portland!
Here it is, episode number 11:
How great is that? To read more about Zak winning TWO national championships in 2012 check out this article. And isn’t Kevin the nicest guy ever? It’s hard to imagine that someone so incredibly nice could be so competitive. I love that we met him for the first time and he was making this lasagna, and now you can too!
Kevin Selker’s Homemade Chickpea Cheez Vegan Lasagna
Adapted version of an adapted version of the lasagna from Passionate Vegetarian cookbook.
Makes one very large or two normal-sized lasagnas.
1-2 cups homemade breadcrumbs (when you don’t finish a loaf of bread in time, leave the leftover slices out–I leave them on top of my fridge–to dry out, then process them and store. The best bread makes the best breadcrumbs. Store bought breadcrumbs are usually awful.)
Couple cloves of garlic
More parsley or carrot tops or fresh italian herb of your choice
2 tsp olive oil
Salt to taste
Process the breadcrumbs with the garlic, adding the oil while the blade is spinning. Then add herbs and salt and pulse once more. Set aside.
1 quart (32oz) Prepared chickpeas (If you cook these at home add a teaspoon of baking soda when they’re boiling–it speeds cooking and helps them get extra soft!) Reserve some cooking water from the chickpeas
3 cloves garlic
2 TBSP cornstarch
Handful of flat leaf parsley or carrot tops
Puree the chickpeas in a blender or food-processor. (NOTE: To save time you don’t have to clean it after making the bread crumbs) Add the garlic and starch and puree until smooth, adding the reserved cooking water if needed. The consistency should be like a very soft hummus. Add the parsley or carrot-tops and puree to combine. If the beans were unsalted, add a bit of salt, otherwise probably don’t–it’s OK if this sauce is not very salty.
1 large onion, chopped
Several cups vegetables of your choice. Favorites include:
1 cup roasted bell peppers, chopped
1 cup marinated artichoke hearts, chopped
2-3 carrots, chopped
Large handful of dried tomatoes, chopped
Large handful of olives, pitted and sliced
Sauté the onion for a few minutes, and add the vegetables in order that they need to be cooked. Do not overcook, as the lasagna will bake also. Some (most) vegetables won’t need to be cooked much or at all, so just add these at the end and kill the heat. Add half of the tomato sauce.
1/4 cup olive oil
2 TBSP flour (whole wheat or white)
1 TBSP chopped garlic
1 TBSP tomato paste
1.5 cups vegetable broth or water (you can use bouillon also)
1/2 cup white wine
Juice of 1 lemon
Zest of 1 lemon (pro-tip: you can use the same lemon!)
Heat the oil over medium heat. Add the flour, and mix, being careful not to burn the flour. Next, add the garlic and tomato paste and mix well. Incrementally mix in the vegetable broth and continue to stir, smoothing out lumps. Bring to a simmer for a minute, then lower the heat and add the lemon juice, zest, and wine. Done!
1 quart (32oz) Tomato sauce (homemade or store-bought marinara)
About 12 ounces of lasagna noodles, either prepared or no-boil
Preheat oven to 350. Cook the lasagna noodles as desired. On the bottom of the pan, put about 1/4 cup of the lemon sauce: enough to coat the bottom. Then put a layer of noodles. On top of the noodles put half of the vegetables, then another layer of noodles. Spread all of the bean filling evenly and top with remaining vegetables. Top with a final layer of noodles. Pour the lemon sauce over the top and remaining tomato sauce (if there is room). Wrap tightly in foil and bake for 45 minutes. Then turn oven up to 450-500 and take the lasagna out. Remove the foil, topping the lasagna evenly with the breadcrumbs. Bake until the breadcrumbs are slightly browned. Let the cooked lasagna rest for a bit before cutting, serve warm.
Enjoy and let me know how it turns out for you! And if you are ever in Portland, Oregon there is more to do than eat so you should stop by Velo Cult and say hi to Jack!
It has been a very long time between posts, even for me, and I apologize. There are a number of reasons so let’s break it down a little.
Speaking Tour Roundup
As many of you know, I went on my first speaking tour in the Spring and it was fantastic. So happy to have this video of one of my presentations thanks to Burning Hearts Media. I can’t thank all of the people involved enough! It’s such a privilege to have friends and colleagues all over the country who helped me out in so many ways. This is what community is all about. Thank you.
No Meat Athlete Book and More
I contributed to this long post on No Meat Athlete that includes a graphic on plant-based sources of nutrients. This was a lot of work, so please check it out and pass it on. Speaking of work and No Meat Athlete, I’m very happy to announce that the No Meat Athlete book is up for pre-order! I wrote a chapter, contributed nutrition tips throughout and included some personal recipes. Excited to have my author page set up on Amazon as well. Matt Frazier is also going on a book tour and I hope to join him on a few dates!
Took a Break From Athletic Events
I probably should have realized this sooner, but I was burned out on racing and training. Even back before I DNF’d the Arizona Trail Race in 2011 I was feeling the effects of many years of training, racing, traveling and having a super hectic personal and professional life. In 2012 I mostly took it easy on the bike and only did two big events for fun. The Dirty Double and Enchanted Forest 24 Hour Mountain Bike race were even harder than they should have been. I tried to focus on ultra-running, but my heart was just never there. I dnf’d the Zion 100 at mile 63, I did finish the Headlands 50-miler (no write-up, just this photo?), but it wasn’t enough to get me through the Oil Creek 100, which I DNF’d at mile 62. I didn’t do a write-up for that race either, but do have this photo of me after blacking out at mile 62. I realize this isn’t ‘taking it easy’ to most people, but switching to ultra-running was my attempt in 2012 to re-inspire myself for racing. It didn’t really work as I just didn’t get the training in to give it a good enough go. I claimed, ignorantly, that I could run a 100-miler on 25 miles a week training. The thing is I barely hit that number as a high week total, let alone average.
Then I got hurt at the second to last cyclocross race of the season in late December. I limped for a week and worried that I re-tore my ACL that I had surgery on when I was 19 years old. Fortunately I did not, but I couldn’t ride for about a month. So that set the stage to not do a single spring time race in probably 8 years.
It has been a very strange year in that regard. I still bike commuted and did the occasional road ride, but not often and definitely not fast. It wasn’t until June of this year that I started riding with regularity. I got a new mountain bike and that has helped a lot. Shout out to Ground Up Speed Shop!
New Day in Life of Vegan Athletes Project Moving Forward
We’ve had some delays but the new site and new project are moving forward! You will not be disappointed. When this launches it is going to garner a lot of my attention and I can’t wait to share it with everyone. For now, don’t forget we have 10 solid Day in the Life of Vegan Athletes episodes.
Secret Project Moving Forward!
I’m working on something with vegan chef extraordinaire Joshua Ploeg that is like nothing I have ever done. It’s huge and has been incredibly time-consuming, but will be so worth it in the end. Be ready to be surprised.
Are you as sad as me that Google Reader ended? I know there are new RSS feeds available that function similarly, but I know I haven’t signed up for any yet. If previously you only read this in Reader I suggest either trying a new feed service or signing up in the right-hand column to have new posts emailed to you.
The 8th annual Feel My Legs, I’m a Racer is now in the books! And by books I mean completed because unlike Danny Chew I do not keep detailed logs of the event. But fortunately a number of people come out and take great photos and videos so we do have documentation- see the entire history here. We had about 55 cyclists start, which is fewer than the previous couple of years, but on the other hand we had one of the lowest rates of attrition.
As always, thank you to all of the Swarm! volunteers who make this happen, especially Jesse and Jessica who ride up every hill and keep score for me. I couldn’t put this on without you two! And of course thank you to all of the riders who came out, had a great attitude and challenged themselves for no reward. The scenery and accomplishment are reward enough?!
44 Jon Budinoff
41 Seth Britton
25 Ed McGreevy
16 Joseph Griffith
9 Michael Relth
Congrats Jon for not only winning this two years in a row, but for also winning the Swrve race the day before! And Seth for coming out and making him work for it the day after you won a road race.
I am well aware that it is already Spring and this is a ‘favorite of 2012’ post, but hey, better late than never, right? I take a lot of photos. Some end up on facebook or instagram but most never make it off of my phone/camera. I was looking through all 1400 of them and thought I’d pick some of the ones I like best from last year.
Thanks for reading (and looking!) and thanks to everyone who was a part of this madness!
Our Day in the Life series has given us some great experiences with exceptional vegan athletes. But I have to say, none have been as unique as spending a weekend with raw vegan modern pentathlete Justin Torellas. Five seemingly unrelated disciplines combined to make the only sport created specifically for the Olympics! I’m somewhat familiar with raw veganism but Justin’s diet surprised even me! This is someone who casually said, “I want to go to the Olympics” and only then discovered modern pentathlon. A raw vegan attempting to qualify for the Olympics in an obscure sport he’s never done? Not as crazy as you’d think. Watch and be amazed! We were.
Justin: You make competing at an elite level seem like a walk in the park with your casual 5 minute mile running pace! And your honesty about your personal struggle with riding horses is very admirable. Unfortunately Justin didn’t qualify for the 2012 London Olympic Modern Pentathlon but his attempt is nothing short of courageous. And he did give us his salad recipe. I’ve included the nutrition analysis in case, like most people, you think iceberg lettuce is mostly water and doesn’t have any nutrients!
Justin’s Giant Salad
2 heads iceberg lettuce
1 pound cherry tomatoes
8 ounces bean sprouts
1 T tahini
Juice from 2 lemons
Directions: Chop lettuce, juice lemons, mix (don’t you love raw recipes?). And look at this nutrition profile. More than half of your day’s iron in only 455 calories! And 24% of the calories in this salad are from protein.
dietary fiber 29g
vitamin A- 227%
vitamin C- 215%
vitamin K 592%
You are probably wondering how Justin gets enough calories if he is eating this salad for dinner. He does it by eating often throughout the day. He was sipping (or gulping if it was post-workout!) a banana smoothie or munching on fruit constantly. Like he says, he loves to eat. If you are a raw vegan and training several hours a day you need to eat often. I recommend more variety in one’s diet, but he has been vegan a very long time and seems to have found a diet that works for him. Thanks for sharing your day with us Justin!
Twenty-four hour mountain bike race on a whim? Why not? I’ve been riding a lot with my good friend Mark (who inspired my Risk is Real, Use It post, which you should read if you haven’t yet) and we’ve been talking about how 24-hour mountain bike races could help his Baja endurance motorcycle racing. We missed the Laguna Seca 24hr and just when I was thinking that there’s a serious lack of endurance mountain bike races within a day’s drive of Southern CA, I found the 24 Hours of the Enchanted Forest near Gallup, New Mexico. What’s a few extra hours in the car to hit some new trails?
These races are like a party in a campground with a bunch of riding happening. The 16-mile course, with the exception of the dirt road through staging, was fun single track. Sixteen miles of single track! Very few steep sections which made it the most single speed friendly course I have ever ridden. Didn’t have to walk a single section, even in the middle of the night and elevation above 8000 feet!
Spontaneity has it’s drawbacks, and one was that Mark had to work till 8pm Friday night. Yeah. Our friend Paul, a recent Super Randonneur, jumped in for the adventure and I invited my friend Timoni so we could drop her off in Sedona to see her partner (and get an extra driver!). If you are doing the math and with the time change, this puts us at the race at 8am- four hours before the start. Needless to say my total sleep time in the 36 hours before the race was 2 hours in the minivan. Adventure, right?
This was one of the largest fields I’ve ever raced- over 20 solo single speed and more than 70 total solo racers! I hadn’t raced a 24 hour in almost two years and I hadn’t trained for this, but that didn’t stop me from going out fast on the first lap. So dumb! Ha. The backside of the course had a 20 MPH section with berms and little jumps- I couldn’t help but go fast! A few laps later, and keep in mind that 3 laps is 48 miles of single track mountain biking, which tires out much more than your legs, and I see Mark at our camp spot. Oh no, the elevation and dryness has totally messed up his breathing! When I come around again they tell me my place and suddenly it turns into a race. “Here are your bottles and a bar, get out of here!” I try to reason that it’s too early to talk about placing but they don’t want to hear it and next thing I know I’m out for another lap.
These races are ‘slow’ enough that you can chat with others- which I did to no end. A woman on a 4-female team and I chatted for a good half a lap. She told me how great I was doing and I told her that any idiot can ride fast for 6 hours- the next 18 are what matters. And when I hear myself say, ‘the next 18’ I get a little nervous. What am I doing?
Night comes. I’m still enjoying the course and am loving the cooler temperatures. Fewer riders are out there and suddenly everyone asks about lap number and place. Turns out I’m back and forth for second place in single speed with a 24-hour rookie named Brian. Uh oh. First place was a lap up but Brian and I rode together for a little. He kept talking about how he needed to sleep. Those laps between midnight and 5am are an experience I cannot begin to describe. Everything is slow. And quiet. The forest consumes you. Your brain plays tricks on you. Am I lost? Am I riding in circles? Where is everyone? It didn’t help that the race organizers put skeletons and other enchanted beings along the course!
My new endurance cycling quote, ‘The first 40% is legs, the second 40% is mind. The last 20% is heart.”
Paul had cooked me up some veggie broth just before midnight and then headed to sleep- he needed to be alert enough to drive back right after the race. I roll through around 130am and the party has dissipated. I pound a yerba mate, eat a little, put on warmer clothes and head into the darkness. Two laps till daylight I tell myself. My legs have given their all for 40% and now my mind is suppose to take over, but it doesn’t want to.
At 3am the only person awake at the entire start/finish is the person who recorded my number. Dead quiet. I make the mistake of sitting down to eat. I feel sick and get super cold. Oh no! I wrap myself in my sleeping bag ‘just to warm up.’ Ugh. I sleep on the ground for about an hour and a half. At the first signs of daylight I groggily head out for another lap. My eyes are closing while I ride. I’m spaced out. I wonder what my equivalent Blood Alcohol Level would be. I focus on the beauty of the forest at dawn. What a privilege to be here! A team rider blasts past me and I imagine how pathetic I probably look barely moving forward.
At camp the smell of coffee is strong. People say good morning and congratulate me on riding still. I’m filthy and wearing the same kit I started with. Paul had made some hot food and coffee, but him and Mark don’t let me relax. My sleep put me back at 4th place. “Let’s go, I’m riding this lap with you.” Mark and I head out and I’m pretty stoked. Him and I first rode BMX bikes together almost 20 years ago! Then Brian rolls up to me. He’s full of energy. Wtf? For a moment we think we’re on the same lap. Are we tied in 2nd place with 3 hours left? Do we really have to duel it out? I’m not sure I want to say ‘fortunately’ or ‘unfortunately’ but he’s a lap up. No need to race. He rode all night.
Mark and I bomb the fast section. It’s dangerous, but oh so fun. I keep looking over my shoulder for that dreaded 1-99 number of a solo single speed racer. That last climb is like a mountain. Elevation still bothering me. And just to state the obvious, my ass hurts like you wouldn’t believe. Finally the start/finish tent is in sight. Lisa, the super human race director, shows me the stats. I’m in third securely. Unless fourth place finishes goes out for an hour an a half last lap I’m good. I’m thankful. But I don’t change out of my kit just yet- if we see him go by and attempt a last lap I have to give chase to hold onto that coveted podium place. Funny the way that works.
I don’t have to go out for another lap! I eat hot food and I lay in the dirt. Relaxation! Getting changed is the hardest thing I can imagine. I almost fell asleep part way through changing. Ha! We roll down to the tent, they count down to noon and the awards start immediately. They say their thank you’s and announce prizes for traveling the farthest to the race and Mark and I got 2nd place! Free giant container of electrolyte drink- what a super awesome thing to do. Thank you! Then podium stuff, then we pack up to head back to California.
On the way we stop at Macy’s European Cafe in Flagstaff for some vegan yuminess and I coordinate via text and the internet to realize that Cara Gillis’ Race Across America 2-person team (check out her vegan challenge!) is on the canyon road between Sedona, where we have to go, and Flagstaff. Yay! Driving down we cheer on all of the teams we see.
It was early Monday morning before I saw my own bed again. What an adventure! Thank you everyone at the 24 Hours of the Enchanted Forest for putting on a spectacular event. Next year they host the 24-hour National Championships and I’m sure it’ll be great. Not sure, I’ll be there, but maybe?
Lastly, here’s an unbelievable skate video. This is how I feel when I mountain bike on fun trails. Have a great weekend! Stay stoked!
Getting ready to race the 24 Hours of the Enchanted Forest solo this weekend and my food haul so far!
Roasted salted green peas
Corn chips w flaxseeds
European hot cereal aka oats w dates, raisins
Sharkies (they were on sale!)
Chocolate covered pretzels
Peanut butter zagnuts
Ritz crackers (so good!)
Pineapple coconut juice
Pink lady apples
(someone remind to get this stuff tomorrow, okay?)