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IRENA OSSOLA UPDATE – ROLE OF SUPPLEMENTS IN PROFESSIONAL CYCLING

Irena Ossola pro cyclist nutritional supplementsHPDI’s sponsored athlete Irena Ossola has been a bike tour leader in Italy this summer and fall. During that time, she scaled back her nutritional supplement regimen. This is partly because the summer and fall period is one of rest from high-intensity competitive bike training—and because her training for the new racing season has not yet begun. However, she recorded her observations regarding nutritional supplements. She concludes they are important whether or not she is actively training for races. – editor

Irena Ossola

I have been working like a maniac and nonstop since I arrived in Italy for my bike touring job at the end of August. However, I am feeling good and recovering well and happy to move forward for next year in training. I am starting to really look forward to getting in some hard solid winter training now and especially being in Tucson will be amazing!! I can’t wait to get back into my regular training regime. On another note, I’ve recorded some observations during my time in Italy about my nutrition and vitamins.

Beginning August:

“As I am now at the beginning of my touring/working season, I like to use this time as my sort of “off time” for supplements. Regarding vitamins and other nutritional supplements, I have found in the past that I have trouble staying on schedule and taking them while working. I feel that my nutrition is still adequate as I eat vegetables and meat and other necessary things for the amount of effort and activity I am putting my body through. Yet, I also know I will feel the difference without a constant flow of vitamins and supplements from Health Products Distributors, Inc.”

Beginning September:

“Now that I am in my moment of break and I’ve been working constantly for about a month, I must stay that I have also not been taking vitamins for a couple weeks and I can definitely feel the difference. Especially in my diet when I am not eating as healthy (as I do when training) or being as consistent with consuming vegetables.

I notice a lack of energy when I am working and lack of intensity on the bike when I’m riding. This is fine for now, and a good test for me as during this time I do not need a high-intensity effort while riding and it is a good test of my energy levels to see the contrast while I’m working compared to training.

I will begin taking some supplements again regularly which I think will help and will also demonstrate the necessity to have a regular schedule of nutritional supplements even when my work and travel schedule is so busy.”

Beginning October:

“Boy do I feel the difference! Since I have been regularly taking supplements again I can feel my energy going up and my willingness to push more and have more intensity on the bike. I feel the difference in my regular diet as well as I feel more motivated to eat healthy. This is a big contrast and difference I can see from the period when I was taking supplements to when I stopped and now again to taking them. This shows how big the influence of nutritional supplementation is for my body.

I will continue taking my vitamins and being active while working and also eating a healthy diet to maintain my energy levels and physical ability. I am so busy while working that supplements are often hard to take while changing hotels or setting things up for the day. But if I have my vitamin bag and make sure to keep it somewhere easily accessible, then I am more willing to take them and can easily.

It is great to be working so closely with an amazing company like Health Products Distributors, Inc. where I can do this sort of test to see the differences. It shows a huge difference in their products compared to just food and how they affect my body. I have been taking Mighty Multi-Vite!, Ultimate Protector, Essential Fats Plus E, and Myo-Mag.

The supplements are amazing and I LOVE them and again I cannot wait to return to my competitive training this winter in Tucson.” ~

==

Editor’s notes: Irena primarily takes HPDI Foundational Supplements which are the base or core of a nutritional supplement program. Foundational supplements include a high-potency multivitamin (Hank & Brian’s Mighty Multi-Vite!™), vitamin C/antioxidant formulas (Ultimate Protector Nrf2 activator formula), essential fats (Essential Fats Plus E), and Rejuvenate! high-RNA superfoods (Rejuvenate! Original Greens, Rejuvenate! PLUS, and Rejuvenate! Berries & Herbs). She also takes other HPDI formulas like Myo-Mag (magnesium formula), pH Adjust alkalinizing formula, Warrior Mist (topical pain reliever), and other formulas depending on her needs.

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Power Juice & Super Smoothie of Pro Cyclist Irena Ossola

Irena Ossola pro cyclist juice cleanseJust the words “juice cleanse” can bring thoughts of hunger, struggle, and lack of energy. Yet, in my experience I have found juice cleansing simplifies life and gives a boost to my days.

I make enough juice each day and drink as much as I want or need. I notice some tired moments where the lack of protein affects my energy, but I also attribute that to my training.

As a professional athlete, I’ve learned a juice cleanse is all about timing. Outside of high-volume training, the juice cleanse is more just a mater of sticking to it. But during the season I recently learned my body fatigues more easily and lacks long-term energy for endurance during training.

Irena Ossola juice cleansing superfoods

Juice cleansing is not easy, but nicely supports my training, racing, and recovery.

This past week I have gone through a pretty tough round of cleansing. I did five days total in which three days were juice only.

I have done cleanses before and even for long amounts of time, but this was by far the most difficult I have ever done. Not because of juice quantity, or hunger, but because of training and energy.

The last time I did a cleanse was before my wrist surgery last fall. I was still training, but not as heavily or intense as right now since the racing season is underway. So when I recently had two hard days of four-hour rides/workouts, my body felt the effects of having no solid substance.

I admit I did “cheat” a little and eat grapefruits alongside the juice. It helped fill my stomach and give me a little more fiber and sugars for my workouts.

Other than raw grapefruit, I followed my cleanse routine: lemonade first thing in the morning, followed by herbal tea, and then fresh juice during the day. As usual, I added Rejuvenate! superfoods to my juices to help with energy, recovery, and needed vitamins.

Irena Ossola juice cleansing superfoods

Juice with superfoods is a nutritious combination.

From my past experience it takes about three days for my body to adjust to the diet. Considering my current training and focus on preparing for races, I don’t think it would be beneficial for me to do more than three days cleansing, especially on juice alone.

The purpose of this cleanse was to replenish my body with hydration and nutrients, whereas solid food is not as efficient. So despite some reduced energy and power, my body feels replenished and recharged. This makes it worthwhile!

As a professional athlete, it is important to tune into how my body feels and what it needs. I was not able to commit to a long cleanse, but as with so many things, every bit helps.

If you are thinking about doing a cleanse, this short 3–5 day cleanse could be a good stepping stone to see how your body reacts. One key component that I include with my juice is Rejuvenate! superfoods. This gives me the vitamins my body needs to recover after hard workouts, so that I can get back out and train hard again the next day.

CLEANSING “POWER JUICE” RECIPE

I use one-quart glass bottles that I reuse from store bought juice (lemon from my cleanse). I fill it about halfway with juice to leave room for supplements and shaking.

Juice:
Carrots
Beets
Celery
Cucumber
Apples
Watermelon
Lime
Ginger
Garlic (optional)

Supplements:
Rejuvenate! Berries & Herbs (pink) – 1 scoop
Rejuvenate! (green) – 1 scoop
Rejuvenate! original greens (blue label) – ½ scoop
Chia Seeds – 1 scoop (2 tbsp)
Glutamine – 1 scoop (5 gm)

SUPER REJUVENATE! SMOOTHIE RECIPE

This is the recipe for the smoothie I drink after my workouts and even just during the day when I am not training. It helps fuel me and gives me energy to last the whole day. It’s packed with vitamins and healthy ingredients. The taste is a bit interesting. I love the mix of lime, ginger, and chocolate that is like no other smoothie I’ve ever tasted.

Fruits
Spinach – about 2 cups
Frozen Berries – about ½ cup
Lime – 1 peeled
Ginger – about 1–2 cm piece
Shredded Coconut – 1 scoop
Banana or Orange – optional

Supplements
Rejuvenate! Berries and Herbs (pink) – 1 scoop
Rejuvenate! (green) – 1 scoop
Rejuvenate! Original (blue label) – ½ scoop
Chia Seeds – 1 scoop (2 tbsp)
Glutamine – 1 scoop
BCAA – 1 scoop (most protein powder contains some BCAAs, but this gives me added recovery)
Chocolate protein powder – about 1–2 scoops (I use egg white protein powder or Vega Protein)
Bee pollen – 1 tbsp
Flaxseeds – 1 scoop
Hemp Hearts – 1 scoop

Irena Ossola juice cleansing superfoods recipes

My power smoothie is tasty after workouts or anytime.

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JUICE JOURNEY OF CYCLIST IRENA OSSOLA

Fred Liers PhD juice cleanse kidneys Irena OssolaBack in July, HPDI’s sponsored athlete Irena Ossola was up in Canada training for and winning bike races. After months on the road of training, racing, and travel—and toward the end of the season—she experienced an episode of cramping. Blood tests showed a condition of rhabdomyolysis.

In rhabdomyolosis, damaged skeletal striated muscle rapidly breaks down. Consequently, the breakdown products of the damaged muscle cells are released into the bloodstream. Some of the products, including the protein myoglobin, can harm the kidneys.

Irena Ossola and Fred Liers juice cleanse

Cyclist Irena Ossola and Fred Liers discuss HPDI supplements as part of peak-performance health.

Extreme or strenuous physical exercise is among the known risk factors for rhabdomyolosis. This is particularly the case when a person is dehydrated. Being an elite athlete who endures training, racing, and traveling for months, it is no surprise that Irena could experience this condition.

Fortunately, Irena’s cramping ended after a few days of rest, hydration, and electrolyte intake as directed by her doctor.

Having time available after her recovery, Irena decided to embark upon a juice cleanse.

She would start with a kidney flush. That made sense to her not only because she had the time available, but also because while she had resumed normal activities, she hoped to cleanse her system so she could return to training in an optimal condition of readiness.

After careful consideration, Irena plans and prepares for a five-day juice cleanse. She obtains a high-quality Breville juicer, kidney-specific herbal teas and tinctures, Rejuvenate! superfoods, and lots of fresh organic produce.

Her plan includes consuming raw foods on the first and last days, and just freshly made vegetable and fruit juices (along with teas, tinctures, and Rejuvenate! superfoods) on the middle days. She will consume up to one gallon of fresh juice daily.

She will not stop her training altogether, but not having to travel or train intensely for races means she can match her training level to her physical capacity during the cleanse.

Irena documents her daily progress in her blog. She ends up completing a full week (seven days) on her juice cleanse. At the end of her journey, she writes: “My body feels so good I am happy to have completed this journey.”

Below we include Irena’s full article complete with all entries and some of her photos. ~~~

CYCLIST KIDNEY JUICE CLEANSE

by Irena Ossola
(originally published July 2015)

PREPARATION

I have researched, discussed, and read so much about juice cleanses and think I am to tackle it for five days of rebooting my system.

After months of training, racing, travel, and other life stresses I decided I need to cleanse my body of all the toxins and get a fresh start for my kidneys. I returned from a long few months on the road and am just getting over an episode of cramping where blood tests showed rhabdomyolysis in my kidneys.

The doctor had me get an IV of 2L of fluid to help hydrate and flush my kidneys. After a couple more days of rest and looooots of pedialite and hydration the cramping stopped and I felt back to normal, at least with walking and everyday activity.

Training will take a little longer to rebuild however, so it is the perfect time for a juice cleanse. Without the big intensity workouts that require a lot of energy, and good recovery, I am able to stick with just juice and let my body recover.

Discussing a plan and information with Fred Liers, and Dr. Hank Liers of Health Products Distributors, Inc., we have put together the best program and technique for me as a professional cyclist to tackle this cleanse.

Over the next few days I will be posting daily updates about my journey. I will also include advice, recipes, pictures, and discussion of how I feel while still training and going through this cleanse/diet.

LET THE JUICE JOURNEY BEGIN!

Irena Ossola Kidney Cleanse Juice

Rejuvenate! Plus superfood, detox tea, and other supplies.

PROGRAM: 5-DAY KIDNEY JUICE CLEANSE

Day 1 and 5: Raw Foods – Eating just fruits and vegetables to ease my body into the more restricted and intense cleanse of just juice

Day 2, 3, 4: Just Juice – Drinking as much and as often as I feel. But only juices with a combo of fruits and vegetables to give me enough vitamins, minerals, and energy to keep my day going and keep training (even with no solid food).

Mornings: Start out with a Lemonade drink first off to get my system going. Then 15–30 min later I drink 8–16 oz of Detox Tea. Then about 1 hr later I’m getting hungry and it’s juice time.

Lemonade Recipe: 8 oz purified water, 4 oz lemon/lime juice (about 3 lemons and 1 lime), cayenne pepper (to taste as things get spicy), small amount of maple syrup or stevia to sweeten ( I have also just been toughing it out and doing without).

Irena Ossola juice cleanse lemonade

Making lemonade in the kitchen.

Detox Tea: I’m in a crunch for time and money so I just bought the Yogi Brand Peach Detox tea and put 2 bags into 3 quarts of water. 1 quart I drink for my morning tea routine, and the rest I drink throughout the day. The kidney cleanse also calls for taking tictures with the tea. These are reduced down herbal liquids that you can find at whole foods or ordered online.

Fred Liers of Health Products Distributors, Inc., recommended getting a couple different ones since I was in a crunch on time and not able to order the correct ones. I found the Uva Ursi at Whole Foods, but they didn’t have the Parsley or Juniper Berry. I took 2 shot glasses almost full of tea and put in a dropper of the tincture, then took them like a shot before drinking my 8–16 oz of tea.

Irena Ossola urva ursi kidney cleanse

Uva Ursi tincture.

DAY 1: RAW FOOD AND PREP

Today I started the cleanse with the Lemonade and Detox Tea but was happy to not jump in head first to the strictly juice just yet.

I ate an apple, banana, baby carrots, and a salad for lunch and dinner which included an avocado to get some protein and fats (you can also include nuts since that is considered raw food). I also threw in some watermelon and strawberries into the salad which made it extra good.

Since I got my juicer and wanted to get it for a spin and have some fun experimenting I did make some juices and drank those during the day also.

This first day wasn’t too hard since I am already used to eating a lot of salad and fruits. Just not having any meat or protein was tougher and felt a bit hungrier and meals didn’t hold over as long

I also noticed I was peeing A LOT more just from the tea and juices. This will probably be an indication of the bathroom usage to come in the upcoming days, haha.

Training: 1’20″ ride easy just to feel out legs and get some exercise on the bike. Swam about 30″ total, going back and forth between hot tub and pool to get contrast and circulation in muscles.

Irena Ossola salad raw food cleanse

I consumed raw foods the day before my cleanse.

DAY 2: LET THE JUICE CLEANSE BEGIN

Started off with my Lemonade, the sourness is already a tough chug but beware of that cayenne. Added too much this morning and it definitely woke me up.

After drinking the tea (20 min after the lemonade) I was surprisingly not very hungry during the morning. I had my first juice at 9:30ish and usually if I don’t eat soon after waking up I’m starving. This was a surprisingly common feeling all day. I kept drinking throughout the day but even when I was riding or swimming I didn’t feel weak or tired at all. Throughout the day I’ve felt pretty good overall.

I am enjoying the lack of thinking in this. I don’t have to think about what I’ll have post ride, or for lunch, or for dinner, because it’s already decided for me…JUICE! No dealing with cravings or suppressing hunger or getting snacks to hold off till meals. I like just being able to drink whenever and as much juice as I want. I feel lighter and no stomach issues.

Irena Ossola Breville Juicer

I use a Breville juicer.

cleanse juice bottles

Yummy juice!

Today’s Flavors:

1 –    Kale, chard, cucumber, celery, beets, carrots, few strawberries, lime rind, about 1/2 scoop Rejuvenate!

2 –    More Fruit (base from #1) – + Apple, orange, banana, more strawberries, watermelon, lemon/lime rind, ginger

3 –    Garlic (base from #1) – + Garlic clove, parsley, ginger

Review of Juices:

#2 – Definitely sweeter and lighter on flavor

#3 – The garlic juice had a funky aftertaste from the garlic and needed the parsley to cut the strong flavor, but probably put too much because the juice came out a bit spicy. Added more Rejuvenate to this one and helped bring down the intensity from the garlic.

Training: 2’ 10″ ride relaxed and feeling good. Not feeling hungry in the ride, but had to stop for a pee break (that seems to be a common theme today). Hungry at end of the ride and juice was great for recovery. Swam 40″ total, with some back and forth to the hot tub for more circulation.

Felt good and never got hungry since I had juice before and after exercise. That is one thing that was important today with exercising, is to keep juice and hydration available at all times. Pre and post is so important for training and on a cleanse you can’t neglect your body’s needed nutrients.

irena ossola breville juicer

irena ossola juicer bowl

DAY 3: START STRONG, THEN A LITTLE TIRED

I didn’t even wake up very hungry, and once I had my Lemonade and Tea I felt full already before even having any juice. My routine has gotten pretty on point also; I get up and right away put on water for tea, then I start squeezing the lemons/lime for lemonade.

Once I’m done making the lemonade I sip on it while the tea steeps and I prep for juice. Washing all the produce and getting bottles ready. As I drink down the tea it’s juicing time. Lay out the spread and juice out 3 or 4 quarts. I am having a lot of fun with different recipes and playing with the flavors where each bottle is different.

Today’s Flavors:

1 –    The BASE – Kale, chard, cucumber, celery, beets, carrots, few strawberries, lime rind, about 1/2 scoop Rejuvenate!

2 –    More Fruit (base from #1) – + Apple, orange, banana, more strawberries, watermelon, lemon/lime rind, ginger but no carrots

3 –    Garlic (base from #1) – + Garlic clove, parsley, ginger

4 –    Base but added ginger and parsley

Review of Juices:

#2 –    Is probably my favorite, sweeter and lighter without any harder flavors like with the garlic

#3 –    This one makes me feel like I’m being healthy, cause it doesn’t taste so great, haha.

#4 –    This one had a little kick with the parsley and ginger, definitely tasty!

Juicing Tips: As you can see from the pictures juicing can get messy. I recommend getting all the ingredients and bottles ready and layed out so you can juice out more smoothly. Lay out newspaper under the juicer so and splattering or spilling is a lot easier to clean up. Beware of beets!! They stain and any platters in the way or cabinets needs to be wiped immediately, or it’ll leave a mark. The juicer is easy to wash, without oils it makes a simple rinse quick and simple.

Overall today was a little tougher, and I’m only 3 days in!! How the heck do people do this for months?! The morning and all day was pretty good in not feeling very hungry, but my energy level was definitely lower.

I got about halfway through my ride and started feeling my muscles getting tired even though I wasn’t even going very hard. My mind wasn’t focusing as well (bonktown USA) and wanted to finish the ride, but I stuck it out and finished the training.

Same thing when I went swimming, just feeling like a nap and not high on energy at all. My body is feeling great, clean and light. It’s just that since I am so used to having constant protein and other nutrition inputs this change has come with a little getting used to.

DAY 4: TRAINING A LITTLE TOUGHER

One thing I noticed today is that waking up and getting out of bed was easier and I was ready to get the day going. I don’t feel hungry or sluggish in the morning but found my juicing routine has been pretty nice in the morning. What did hit hard to day was feeling tired in training and then in the evening before bed.

This cleanse is definitely not for the high volume athlete or intense training season. I am glad to be doing light riding and swimming, but I still feel my body tired about 1 hr into a ride and just want to pull over for a nap. I make sure to drink plenty of juice before and after my training for energy, and lots of water during for hydration.

Tip: Make sure you do the cleanse when you can exercise but don’t have intense, high volume, or super focused training. This will drain some of your energy, but you will feel so much better through and after the process is complete.

Today’s Flavors:

1 –    The Base – But no red beets, plus squash, no watermelon + Rejuvenate! mix

2 –    Fruit – + Raspberries and watermelon + Rejuvenate! mix

3 –    Garlic, parsley, squash, no strawberries + Rejuvenate! mix

4 –    Mix assorted + Rejuvenate! mix

Rejuvenate! Mix – 1/2 scoop of Rejuvenate! Plus, 1/3 scoop of Rejuvenate! Berries and Herbs, 1/4 scoop of Rejuvenate! Original (Greens).

By adding this Rejuvenate! superfood mix to my juices it has given me more energy and adds more vitamins and minerals so I am not just drinking the juice alone but also getting other benefits and nutrients that my body needs. There is also extra protein that adds some more substance to the juice to hold my appetite over.

Irena Ossola bicycle training

Training in New Mexico.

DAY 5: DON’T HOLD BACK, GOING THE DISTANCE

Today should be the last day and the raw food day, but I’ve decided to go for a whole week of cleansing. So I will make it five days of just juice and two days of raw food on either end. I am feeling good with the juice and something in me doesn’t want to stop before complete a full week.

My biggest tip for today when doing the cleanse is to not hold back on the amount of juice you make or drink. It doesn’t matter how much you drank the first day because as the days go on your body will need more nutrients as it burns through stores.

I found that I am losing a lot of weight, not intentionally, but just because of the cleanse and exercise. So if that is your goal then don’t think you have to stick to just a certain volume everyday. Each day I have increased my juice intake by at least two cups. Today I am at four 32 oz bottles (not completely full), and the first day I only had three. Listen to your body and give it what it needs.

Today’s Flavors:

1 –    The Base – + Garlic, parsley, banana, squash, no red beets

2 –    Fruit – The Base – +  Watermelon, strawberries, raspberries, ginger, apple, banana

3 –    Garlic – Garlic, parsley, ginger, red beets, watermelon, no apple

4 –    What was left –  Ginger, apples, kale, beets

I’ve upped the garlic and banana; since garlic is so good for vitamin C and cleansing and banana has some extra calories and energy to run on.

DAY 6: HOME STRETCH

So everyone has said “Wow, only juice, you must be so hungry.” But I’m really not, and I haven’t really had big cravings for anything either. Getting my body into the routine, it has settled and is happy with the nutrients of the juice.

I am happy to start eating real food again tomorrow, but definitely very happy I did this and went through the experience of cleansing. Not just for my physical health but also mental. It was great to refocus on what is important for my training and life beyond just meals and satiating hunger through the day. This helped me rebalance and feel my body in a state of renewal.

One concern for most people when doing something like this is time and money. For time, if you think about the time you take to either make and eat meals or get food at a store or restaurant it takes up about 2–3 hours per day, give or take. I have been getting up each morning and it takes me about 1.5 hrs for prep, juicing, and cleanup. And I drink throughout the day so I am not having to sit down with a plate or meal. It really is a great on-the-go kind of plan.

For money, I have saved all my receipts from the grocery store, so after tomorrow is over I will calculate all of my expenses for this experience. But it has cost me roughly $15 – $20 per day. And that is completely organic produce. I have gotten a couple things from my dad’s garden (which is obviously ideal), but most was store bought.

Thinking about what people spend on meals and eating out, that can get well over $20 per day. And getting juice at a shop or store, can run $5 just for a quart, and I am drinking well over four quarts per day. This is definitely an economical diet if done correctly.

Today’s Flavors:

Basically the same, but today I threw in peaches and more berries…I also strategically put in a banana into my first and second juices, so that before my ride and after I would have the extra sugar and potassium.

Irena Ossola Rejuvenate superfood mix

My superfood mix uses all three Rejuvenate! superfoods.

DAY 7: ALL JUICED UP

Today was the final day of official cleansing and a day of raw food. I think my body knew it was the day because I woke up hungry for the first time all week. I still did my lemonade/tea and juicing for the day as I wanted to keep my hydration up and keep the routine.

It was nice to think about what I would eat for my first food back, and I went for a banana this morning. Seemed appropriate since bananas are the common cure for cramps, and that’s why I did the cleanse. It was so great tasting and funny thing is, the chewing sensation was weird to get used to again.

The rest of the day was pretty normal and not any huge cravings, but I had half an avocado before my workout and the other half after.

I was surprised to not eat more but just didn’t feel like it, my appetite was pretty slim. But I was definitely satisfied and could say full after just eating a little bit.

In the evening for dinner I went out and had an amazing salad. My body feels so good, I am happy to have completed this journey.

Irena Ossola juice cleanse

My first solid food in a week!

I did not do this cleanse for weight loss, but to clean out my body and help my kidneys and system recover after the fatigue of cramping. But considering I was in a down time with training it was the perfect time to do it and also shed a couple pounds before harder training again.

So I will say it was incredible to see my weight change as each day passed. I started out at 148 pounds which is pretty normal for me and what I have been racing at this season, today I weighed myself in the morning and was 143.

I am pretty shocked by how much I lost in this short time. And I wasn’t even holding back or feeling the pains someone usually feels in dieting or losing weight, I drank as much as I wanted and never felt hungry or strong urges to eat.

I would really recommend this cleanse to anyone looking to clean up their system and/or to shed some unwanted weight.

It is so important to take on things like this with a smart and prepared approach with the intent of health and well being, not just to get skinny or for looks. If that is the drive then it’s more likely the weight will be put right back on, because it’s about a lifestyle and making good choices for the benefit of your body.

To eat well and be happy with your body is the most important thing.

So I hope this blog post has helped anyone looking to start or research doing a kidney cleanse. Or even just reading along as I go though along my road as a professional cyclist.

It has been an amazing experience and I plan to do it again before my season of hard training starts in the fall/winter.

HAPPY JUICING!

irena ossola stationary bicycle training

~~~

Read Irena’s juice cleanse article on her blog (OssolaSport.com):

http://www.ossolasport.com/blogirena/juice-journey-cyclist-kidney-juice-cleanse/

 

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RESOLVING 2014 – CYCLIST IRENA OSSOLA ON TRAINING

Irena Ossola

HPDI’s sponsored women’s pro cyclist Irena Ossola had a great 2014 for training and racing. She intends 2015 to be even better. We share her thoughts, reflections, and resolutions about her 2014 training, as she heads into a new year primed for success. ~

RESOLVING 2014

Last week I made a resolution…not for 2015, but for the last week of 2014.

To be the badass cyclist that I am and ride till I showed 2014 what I was made of. And I did. I escaped the cold snowy rollerville of Santa Fe, NM and drove out to Tucson, AZ. I took the week of Christmas to be in the best place I could for myself, with Alfred (my bike).

Irena Ossola Tucson bicycle training

I trained in Tucson, AZ during Christmas week.

Sometimes with training, and even life you have to step back and look at what you really want and enjoy. It’s not about the money, or presents, or material things, but the experiences, adventures, and lifestyle you have. Whether you’re with others or experiencing something for yourself, it’s about the moments that bring alive that true happiness within you.

I resolved to be free on my bike, exploring the parts of my mind and internal problems that I can only reconcile on Mt. Lemmon in those deep long hours of climbing and pedaling. And 27 miles uphill gives plenty of opportunity for that.

There are places, our happy places, where everything just disappears and the world somehow feels right….This picture is from one of mine.

Hoodoo Vista Mt Lemmon Tucson Arizona bike training

Hoodoo Vista, Mt. Lemmon. Roads wind up the mountain.

With fitness, especially as a professional athlete we know our bodies so closely and know when we are fit or feel good. And usually through the somewhat inconsistent off-season of cross training and indoor spinning we think winter means being out of shape and holiday off time. But sometimes we surprise ourselves. Getting in the time and effort to be active and stay healthy can reap benefits also.

For a few weeks before going to Tucson I have had a pretty boring routine of training. A roller wake up call before dawn to spin, then swimming before heading to work. After a long day of work I settled myself onto the couch for a long movie…ha ha just kidding…onto the trainer for a couple hours of spinning, or at the gym for some lifting and exercises.

So arriving in Tucson and riding up Mt. Lemmon that first day I completely surprised myself with how fit and strong I felt. And it continued….The whole week I was able to keep endurance and stamina to ride hours beyond what I had been able to while in Santa Fe.

Mount Lemmon Tucson Arizona bike training Alfred

Riding to the top of Mt. Lemmon. Cold at the top with snow.

I really learned the direct effects of core and the importance of keeping consistent. I could stand on the pedals and balance with an agility I’ve never felt quite like this before. So get in those planks and crunches! It’ll pay off!

I also realized how my nutrition and diet could push me into feeling more energy and the benefit from what I put in my body. Supplements and recovery mixes have balanced out my diet where I feel the effect of magnesium and other base nutrients. I have been using product from Health Products Distributors, specifically their Rejuvenate! superfood mixes and Myo-Mag supplements that are essential for feeling good in every lifestyle, whether a pro athlete or not.

Feeling good and working out hard is such a balance, and so much of the time it’s a matter of balancing real life with our dream world of training. Setting yourself up for success comes from planning and knowing you can do it, then it becomes part of your every day.

I don’t usually post my workouts, training or numbers. But last week was such an amazing solo bike camp adventure that I just have to share it.

I rode a total of 30 hours and 50 minutes, with one day of rest mid-week also (rest is so important and never to be neglected).

Rode 460 miles (740 km), max speed on descent 50 mph, and climbed 31,315 ft (9544.8 m) in elevation.

Can’t wait for what adventures await me in this upcoming year. 2015 LET’S DO THIS!

Windy Point Mount Lemmon Tucson Arizona bike training

Windy Point over looking Tucson (you can see people on rock if you look carefully).

ITALIANO!!! 🙂  … scusa per tutti gli errori

Settimana scorsa sono stata a Tucson, Arizona per 7 giorno ad allenarmi al caldo e fare tante kilometri e salite. E stato bellissimo facendo piu di 30 ore in bici, 740 km di distanza, e 9544m scalata in montagna. Ancora tanto tempo per preparazione ma sono pronta e contentissima per il prossimo staggione.

Sunset Tucson Arizona training cycling

Sunset in Tucson

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Irena Ossola’s blog post on her training was originally published January 3, 2015 on her blog (http://www.ossolasport.com/blog). Read her blog post there: http://www.ossolasport.com/blogirena/resolving-2014/

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PRO CYCLIST IRENA OSSOLA’S REJUVENATE SMOOTHIE

Fred Liers PhD rejuvenate smoothie irena ossola

HPDI’s sponsored women’s pro elite cyclist Irena Ossola is busy all summer racing, including multiple top 10 finishes at the Prairie State Cycling Series this week in the Chicago region. Irena raced in June with Team Cloud in Minnesota and Wisconsin. In May, she competed in the US Elite Pro Nationals in Chattanooga, Tennessee.

Yet, Irena hasn’t been too busy to keep up her nutrition program, take HPDI foundational supplements, or make smoothies with Rejuvenate!™ superfoods. Just the opposite. Time spent competing in top-level races and traveling widely means keeping up intake of important nutrients for high performance.

This month Irena offers up a recipe for one of her favorite Rejuvenate! smoothies, and a few choice words about how she creates it.

As an elite athlete, Irena places great demands upon her body and mind that most people cannot too readily imagine. When HPDI began sponsoring her in March, it was because it was a good fit for her and us. Irena had already tried Rejuvenate! superfoods on her own finding they improved her recovery times. Rejuvenate! superfoods provide dietary nucleic acids (like RNA and DNA), which support optimal athletic performance, recovery, well-being, and health.

Irena Ossola rejuvenate smoothie

Irena’s busy race schedule means greater needs for superior nutrition.

Indeed, Irena requires superior products supporting her nutritional needs as she requires super-nutrition for training and racing. In return, we get to test our advanced formulas on a working pro athlete whose performance and progress give us ideas about making our products and rejuvenation program better. And how best to incorporate our products into complete programs for athletic performance and improved results for athletes in all sports.

HPDI nutritional supplements Irena uses include: Multi Two Tabs (multivitamin), Ultimate Protector (Nrf2 activator formula), Myo-Mag (magnesium formula), Omega Plus (essential fatty acids formula), Rejuvenate! Berries & Herbs, Rejuvenate Plus, and Rejuvenate! (original greens). That is, she incorporates both foundational supplements and other advanced HPDI formulas in a complete supplement program supporting her needs for optimal nutrition.

We at HPDI hope you enjoy Irena Ossola’s Rejuvenate! smoothie recipe. We encourage you to try it. Maybe you will improve your performance whether you cycle, run, swim, hike, walk, or just live life to its fullest!! Tell us how you like it!! ~

IRENA OSSOLA’S REJUVENATE SMOOTHIE RECIPE

INGREDIENTS

• FROZEN FRUIT: Strawberries, Pineapple, Blueberries, and Raspberries and/or Blackberries (As Desired)

• BANANA (One Or Part) (Optional)

• COCONUT FLAKES (Dried, Unsweetened) (To Taste)

• GREENS: SPINACH AND/OR KALE Leaves (1–2 Handfulls)

• FLAX SEEDS: 1–2 Teaspoons (or 1 Scoop)

• CHIA SEEDS: 1–2 Teaspoons (or 1 Scoop)

• REJUVENATE!™ SUPERFOODS (PLUS, BERRIES & HERBS and/or Original): 1–2 Scoops

• EGG WHITE PROTEIN POWDER: 1-2 Scoops

• ALMOND MILK (UNSWEETENED) (As Desired)

• YOGURT (As Desired)

• ICE (As Desired)

DIRECTIONS

Mix all ingredients in a blender. Then serve and enjoy!!

 IRENA TALKS ABOUT REJUVENATE SMOOTHIES

“As a full time athlete I train every day and sometimes multiple times a day. To keep in top form and fuel myself to sustain high energy and perform well, it is important that I maintain a healthy diet and provide my body with the proper recovery after every training session or race.

Whether or not you are an athlete in training, or using HPDI’s Rejuvenate! superfoods to feel better and fuel your body, my smoothie recipe combines the proper ingredients for your health and it tastes great!!

I mix in a combination of these ingredients (above) and adjust them to taste depending on availability of ingredients and desire for variety.

If the smoothie tastes too ‘green’ for you, then I suggest adding more banana as it will sweeten things.

If you like berries in your smoothies, yet also wish to reduce sugars, then try eliminating the banana.

I love adding protein powder to a smoothie. The protein adds a smoothness and lessens the icy texture from ice or frozen fruit. Chia seeds and flax seeds add a solid, filling consistency and they are really good for recovery.

I tend to use unsweetened almond milk (instead of milk or soy milk) because it usually has higher levels of protein and essential fats.”

IRENA’S REJUVENATE SMOOTHIE PICTURES

rejuvenate smoothie

Rejuvenate! superfoods are foundational elements of my nutrition program & Rejuvenate smoothies.

 

rejuvenate smoothie superfoods

Be creative with ingredients when you make Rejuvenate smoothies.

 

Ossola1

Any blender will do. In seconds you’ll have my Rejuvenate! smoothie.

 

rejuvenate smoothie strawberry plus berries herbs drink

Rejuvenate smoothie ready to drink!!

 

Ossola.Nat

Bearing down at Nationals Time Trial in Chattanooga, TN. I’m powered by Rejuvenate! superfoods.