That pretty much defines what our TotalCyclist Diva Prima Ambassador program is!!!
We are very excited to announce our 2018 DivaCamp Prima Ambassadors. These women have show a unique ability to grow the sport of women’s cycling through their passion, achievements and goal setting.
Meet the Primas:
Kathi Katko is a Physical Therapist by profession but also loves dogs, travel and cycling!! And of course Pink 🙂 I have been a PT for over 27 years and have had many hobbies. I have been cycling for the past 7-8 years. I started riding to get ready for a cycling tour in Italy on a hybrid. I loved it do much that I bought a road bike and kept riding. Next I went to Austria and the Czech Republic. Absolutely beautiful trips. For the past 3 years I have been growing and pushing my comfort level. I have explored the mountains of SC/NC, rode my first Century in Lake Tahoe, and this past year completed The Ride To Remember, 3 days, 252 miles of Fun with my Divas! I have attended the Marietta Camp the past three years. I have found my family at Diva Camp. I love learning new skills and making life long friends. I want to share my love of cycling with more divas.
Donna Zurawski became an avid cyclist after doing her first sprint triathlon in 2012. After discovering TotalCyclist in June 2016, attending multiple Diva Cycling Camps, and hiring Chad Andrews as a coach, she hasn’t looked back. Her passion and commitment for cycling are inspiring. Being selected as one of the first Prima ambassadors for TotalCyclist’s DivaCycling Camp in 2018 is one of the highest honors she has received. Donna is looking forward to promoting cycling in the Charlotte area, especially among women of all ages because cycling has Changed Her Life! She aspires to become a coach in the future.
Donna lives in Monroe, NC with her husband, David and enjoys travelling. When she isn’t riding her bicycle, you can find her spending time with her children and grandchildren.
Born in epsom and raised in london england, i came over to the USA in late 1989, bright eyed and ready to work, travel and find new experiences. I guess i did all of the above as, save a couple of family illnesses, i didn’t go back! I found jobs in technology and was able to get a Green Card and eventually Bill Clinton made me a citizen!
I’ve lived in a number of different places in the US, all along the east coast, and settled in the south for its sunny climes, 4 seasons and warm winters.
I have always liked to be active – I’ve hiked, kayaked, rowed, and I started running and riding a hybrid bike (slowly) when i lived in Atlanta, but it wasn’t until i moved to charlotte in 2000 for a job with a startup company that i got more into the running community and ran 3 marathons!
Life got in the way after a few years and I lost my fitness and gained quite a few pounds. It was about 2 years ago that i decided to take up road biking, thinking that a somewhat lighter bike than my 40-lb hybrid would make me faster and id be right there with every group ride. Well ok then, maybe not! 2 years of riding, working on fitness, sprint triathlons and discovering Total Cyclist and the Diva Camps, latterly along with excellent coaching, has made me leaner, healthier and yes, faster.
2017 has been a transformative year – losing 40 lbs, riding across South Carolina with a group of Divas for charity, 100 miles through London England, the odd Gran Fondo, and a PR on a half marathon is way beyond anything I expected to happen. I cant wait to see what the next year will bring!
My favorite things to do now are – cycle and travel, perhaps with a little wine so Diva camps are perfect for me! And there’s still a little running in there too.
Some other fun facts:
I have hosted wine tastings and karaoke parties, my children are felines ;-), I work with an animal rescue, once went scuba diving with sharks, sing a mean ‘Black Velvet’ and am a big Elvis fan.
My Name is Dionne M. Fleshman and I am a cyclist out of Columbia, South Carolina. I have been cycling for about 15 months and I absolutely love it. I am 45 years old, wife of 20 years and mom to 2 teenage boys ages 14 and 16. My 14 year has high functioning Autism and my bike has been a way to bring me focus and clarity in living the life of a special needs household.
I live in Columbia, SC and have most of my life. I have my undergraduate degree from South Carolina State University, and my Masters degree from Mercer University in Atlanta, GA. I own my own Human Sources firm and have been in business for 10 years this past October.
When I am not riding my bike, I enjoy photography, spending time with my family and reading.
If you’re on the road and stop at a fast-food joint, your food choices will be limited to fast food. But if you stop at a grocery store that offers whole or healthy foods—fruits, bagged carrots, nuts, hummus—or a supermarket that features a salad bar, you quickly expand your choices (and reduce junk-food temptations).
2. Eat frequently, and in smaller amounts
Eating small amounts of healthy foods throughout the day sends a signal to your brain that the food supply is plentiful, so it’s okay to burn through those calories quickly.
Limiting your calorie load at a single sitting also gives you lots of energy. Eating too many calories in one meal—even if they’re healthy calories—sends your brain the message that leaner times must be around the corner, so those calories will get stored as fat. Eating too much at one sitting can also make you sluggish and sleepy.
3. Eat plenty of protein
Eating the right amount of complete protein—one containing all the essential amino acids your body needs—for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong.
When you need energy for a long hike, a long drive, or a day at the beach, stoke your body with high-quality, lean protein.
4. Pack snacks so you’re not skipping meals
Often when we’re traveling, we don’t have access to food at regular intervals. Or worse, we skip meals so we can have that big piece of chocolate cake later. The problem is, your body responds as if it’s facing a food shortage and your metabolism slows way down to prevent you from starving.
To keep your mind and body humming, pack healthy snacks in your car or backpack. Examples are almonds, raw vegetables and hummus, yogurt and berries, fresh and dried fruit, and hard-boiled eggs.
5. Avoid “feel bad” foods
You know what these are: They’re foods you crave, but leave you feeling sick or depleted after you eat them. When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood.
Foods to avoid: (1) simple carbohydrates or high glycemic foods, such as fruit juices, sodas, refined grain products, or sugary snacks; (2) anything deep-fried; (3) nonfat desserts and sweeteners, which are loaded with chemicals that your body can’t easily metabolize; (4) anything partially hydrogenated (this includes nondairy creamer, Jiffy-style peanut butter, margarine, and most packaged baked goods); and (5) excess alcohol.
6. Drink lots of water
Yes, water is a food. The body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings.
Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water. l
That’s the LOADED question. Well the simple of it ..it works. If you go to a reputable Indoor Cycling Center and have a well respected coach leading the classes the results will truly be incredible. We have noticed that if you participate in our Winter Training Series you will see gains of anywhere from 10-30% increase in your FTP!
There are many factors.. but the simple ones are:
You are PAYING to get faster. The accountability of a paid service versus training in your garage is much higher.
You get coaching! Someone to guide you, answer your questions about nutrition or training or …whatever you want.
It’s in a group atmosphere! Nothing is more encouraging than to see 10-20 other athletes working hard, doing the same workout and getting results!
Indoor training takes you AWAY from your mundane, daily ritual and adds spark. The intent of a 20 week winter program is to go after all of your “energy systems” and improve them. Everyone has a weakness. Indoor cycling will eliminate those weaknesses.
Why Indoor Cycling versus a spin class? It’s YOUR BIKE! What’s better the direct approach of using your bike during workout? Hell, you paid a lot of money for it. Why not use it? Plus, it’s a better way to translate the hard work you are doing inside…to the outside. Indoor Cycling programs are a great way for newer cyclists to reduce THEIR learning curve. Clipping in….yes clipping in. Learning when to drink. Learning when to eat. The veteran cyclists enjoy the programs because it’s the “difference maker”. It helps them get from a “B” rider to that elusive “A” group.
What you should look for:
Reputation. Does the Training Center have history and results
Quality programming. Do they work with all levels of athletes?
Friendly schedule. Do they offer a 5:15am and a 7pm class? If they do…they WANT to make you faster
How often should you go? 1-2 times a week. However, do not do hard intervals twice a week from November-January! You will be flying in March and dying in May.
Hope this helps! If you would like more information feel free to contact us!
The number of cyclists in the United States and Canada has increased steadily for the past two decades. According to a study published in 2011—which looked at data from national surveys conducted by the U.S. Department of Transportation—North America is in the midst of a “cycling renaissance”.
What does this look like? In the United States and Canada:
The number of bike trips taken each year tripled between 1977 and 2009
The number of people biking to work doubled between 2000 and 2009—accounting for 0.6 percent, or about 766,000 Americans, of the working population
In 2012, 865,000 American workers cycled to work (an increase of 11 percent from 2009)
These numbers represent national averages, but are much higher in cities that invest significantly in cycling infrastructure. Portland, often recognized as America’s greatest biking city, increased the number of bike trips per year by almost six-fold between 1990 and 2009, accounting for almost 6 percent of overall transportation in the city. For Portland’s work-specific commutes, bike-use peaked at 18 percent in 2008.
Generally, biking is more popular in western North America—especially in dense urban areas, gentrified neighborhoods and university/college locales—than in the east. However, eastern cultural hubs such as Chicago, Minneapolis and New York City have also seen huge growth in cycling populations, suggesting weather and climate are not the only factors influencing bike use.
It’s worth noting that income can have an impact on why people cycle. More affluent populations are more likely to cycle for leisure, while low-income populations are more likely to cycle for utilitarian purposes—i.e. commuting to work or school.
While Americans can take pride in their growing bike culture, cycling has been ubiquitous in European communities for decades.
In Denmark, 16 percent of all trips—and 25 percent of trips less than 3 miles—are made by bike.
As in North America, urban areas see more cycling than rural—even then, it’s estimated that half of Copenhagen residents bike to work or school.
Bike ownership is another big indicator of ubiquitous bicycling culture: 90 percent of Denmark’s population own a bike while only 56 percent own a car.