Get Ready for the WAVE

With Coach Mary’s Tip of the Month!

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July 2016

Water, Water, Water!

Hydration can seem daunting this time of year.  What do I need? How much? Why?

With warmer weather and longer training days comes the greater need to actually focus on your hydration.  It isn’t good enough to grab a bottle of water, throw it on your bike and go. Depending on the length of your ride you might need to plan a stop to refill your bottles, maybe you focus on added hydration the day and night before a longer ride or event, and most would benefit from adding electrolytes to your bottles.  Most benefit from one bottle per hour you are riding in the sunshine.  Some need more and some need less.  More often than not, I see dehydrated athletes so err on the side of needing more than less.  It is far easier to drink a little every 10 minutes versus stopping for an hour to rehydrate and feel better mid-ride.

Electrolytes include; Potassium, Magnesium and Sodium – all things that our bodies need in order to function. The more we sweat the more we deplete these important electrolytes, the more important it is to add them back into our fuel during workouts and events.  If you choose to ride in the heat of the day for several hours and only drink water, you risk diluting the only electrolytes you have left in your body and that could cause severe cramping and more.

Some foods have these (banana, salty chips, etc), and you can add sodium in a pinch by purchasing organic sea salt and sprinkling some into your bottle at a nearby store.  However, the best way to go is with an additive that includes all three electrolytes.  I use Nuun tablets, not only because they are a great mix of electrolytes but they also include a flavor and natural sweeteners (monk fruit & stevia) versus sugar that can cause stomach issues for some.  They also come in a handy tube you can place in your back pocket or saddle bag.  Experiment with options and what works best for you.

For more inspiration, training and health tips – head over to Mary’s blog at www.!

JOIN Coach Mary this summer in one of her Cycle the WAVE Training Programs.

*Deadline to sign up for Beginning Program is July 8th and deadline for Advanced Sessions is July 23rd!  Don’t delay, grab your spot today!

June 2016

Moving Forward in the Direction of Your Dreams!

Now that you have your summer goal, it is time to get going! Share your goal with at least one other person or be vulnerable and post it in social media. The amazing positive pressure you get once you declare your goals and deadlines will catapult you towards the finish line. Let’s get started!

Whatever your goal, break it down into bite size chunks. Each larger goal contains many small goals. Once you identify them, you can get them on a calendar to create achievable deadlines. Whether you are working towards a physical, financial or other type of goal, you need to be clear about where you are today and where you will be by specific dates.

Don’t get hung up on the fine details and how much work needs to be accomplished. With each day and each milestone accomplished, you will move closer and closer to achieving your goal! Remember why you want to achieve your goal by posting it everywhere. When you know why, you are more often to push through a challenge, get up early on days you don’t feel up to it, and consistently choose actions that move you closer to versus further away from achieving your goals. What are you waiting for? Get out there and get going. Your best life is waiting!

For more inspiration, training and health tips – head over to Mary’s blog at!

JOIN Coach Mary this summer in one of her Cycle The Wave Training Programs.
*Deadline to sign up for Beginning Program is July 1st, and deadline for Advanced Sessions is July 15th!  Don’t delay, hold your spot today!

May 2016

Dream Big and set Goals for a Beautiful Summer!

This is the perfect time to sit down with pen and paper to map out your goals to get the most out our beautiful northwest summers. It is important to dream big and set goals that are a touch out of reach. When you do so it inspires you to work harder and be more specific about how you will achieve it. As I mention in Breathe Believe Become…“Setting goals is like using a GPS system: you can program it to lead you “somewhere beautiful,” but you won’t get there without the specific details of where you want to go. Without enough input, the navigation system might bring you to a neighborhood garden, but will it take you to an exotic beach? Not unless you set the coordinates.”

Whether you choose as your goal to ride a longer distance at Cycle The WAVE or another inspiring dream, make sure you write it down, post it everywhere, share it with friends and on social media if you really want the added inspiration. When we share our goals with others the positive pressure we receive gets us through the days when we do always want to do what we need to in order to achieve our goal! Dream Big!!

Action Steps:
Answer these questions for your best summer yet! What goal(s) will you achieve in the next 5 months? (Be specific.) On what day will you begin and complete your journey? What will you feel when you complete your goal? (ie…When I complete my goal it will make me feel confident and proud!) What will you need to do to accomplish this goal? (ie…Add miles to my training each week in order to be ready for the ride – If goal was to ride further at CTW this year.)

For more inspiration, training and health tips – head over to Mary’s blog at!

JOIN Coach Mary this summer in one of her Cycle The Wave Training Programs. Deadline to sign up for Beginning Program is 7/1 and Advanced Sessions is 7/15! Don’t delay, hold your spot today!

April 2016

“Springing” into the cycle season with the right attitude…

It is so important this time of year to not compare yourself to others. If you are new or newer to cycling, you can’t look at someone who has done it for years and ask “why do they already seem – ready to ride?!” Or if you are just ramping up your training, who knows, maybe they have been inside all winter on a bike trainer increasing strength. No matter what, know you are good enough, right where you are! As you move forward from today and enjoy building your rides and training, you too will get stronger and become faster. It all stems from remaining confident that you CAN and WILL be ready. Believe!

Action Step: Create a training Mantra. “I am Good ENOUGH!”, “I am Strong” or “I LOVE Hills!” can be fun. Whatever you NEED to hear, is best. This will keep you moving strong whenever you feel a little extra challenged. I repeat my mantra during any challenging workout or event. “I am Strong, I am Fast, I am Light, I Believe!” Now go create your own. One that will give you what you need to grow and have fun!

For more inspiration, training and health tips – head over to Mary’s blog at!

Or join Coach Mary for one of her Cycle The Wave Training programs this summer!


Not Your Average Cycling Jersey…

Meet the Eastside Fashionistas Who Bring Panache and Fun to Cycle the WAVE!

Val & Deborah 2015 JerseyWhat happens when you put a couple of dreamers with design savvy together in the same room? MAGIC…or, in other words, a Cycle the WAVE “signature” jersey!

These original creations, now in their eighth year, are by Deborah Taylor and Val Davis. From their first collaboration in 2009, these two artistic athletes have had synergy and style. The result is that so many have felt their impact. WAVE riders have eye-catching, unique, fun and flattering jerseys to enjoy, whether cycling or not. Wearing these jerseys creates awareness for the cause of domestic violence. Additionally, sales of each year’s “signature” jersey are a source of fundraising for Cycle the WAVE.

Deborah Taylor is a founding member of Cycle the WAVE as well as the Lakemont Ladies Cycling Club. She enjoys mentoring new cyclists and competing in triathlons, so she really knows about fitness and what active women like to wear. Deborah holds an undergraduate degree in Art and has always loved drawing. She also believes that she has the biggest colored pencil collection in the Lakemont area…and maybe even the Eastside!

Val Davis, also a cycling enthusiast, experienced her first Cycle the WAVE in 2009 and has been a dedicated WAVE rider ever since. She is an expert seamstress and quilter, including ten years as a quilting teacher. Val is completely self-taught and has won top awards in 4H sewing. She also has a keen eye for fashion, working at Nordstrom and appreciates the beauty of color and quality fabrics.

These two have found great reward contributing to WAVE with their special blend of creativity, artfulness and spirit. They are always keeping their eyes open for things that inspire them and look interesting, including notecards, holiday decorations and fabrics.

Ideas really start percolating after each ride is over. The design process continues as Val describes her vision and Deborah translates it to paper and the computer. Eventually, they meet with Primal, Cycle the WAVE’s jersey manufacturer and sponsor and, TA DAH – a new “signature” WAVE jersey is born.

Deborah and Val hope you enjoy wearing your Cycle the WAVE jersey created especially with women in mind. Get ready for 2016’s big reveal soon!

**We thank you so much, Deborah and Val!**

View all of our fabulous past WAVE “signature” jersey designs here.

Cycle the WAVE Featured Rider

Our featured rider is Julianne Courtenay – a wife, mother and physical therapist-shareholder for CtW sponsor Therapeutic Associates, in Southern California.  She is also an avid Cycle the WAVE supporter and travels three states and over 1500  miles to support the cause.  In interviewing  Julianne to discover a bit more about her passion for physical therapy and cycling, much more was uncovered about the person Julianne is and how she loves to give back in amazing capacities.

When asked who she is, Julianne describes herself as a person who is passionate about helping people.  She functions best when serving as her patients’ “optimistic, positive musculoskeletal cheering section”, helping individuals retain function and mobility.

Upon hearing about Cycle the WAVE, Julianne was made aware of the organization by her good friend and original founder of CtW – Sharon Anderson.  Julianne knew she had to take action, join the cause, and support this merge of important things – helping people, her love of the beautiful Pacific Northwest, and her love of riding.

Although Julianne does not have a personal experience with what victims of domestic violence face, she knew it was important to take action and support the cause.  The ability for great women to come together and help create a change was most important to her.  Just like being a personal function and mobility advocate as a physical therapist, Julianne knows that her activity in CtW makes her an advocate for an important cause that helps so many.  She also mentioned how important it is that every dollar counts and with CtW you can see exactly where funds are spent.

Julianne truly embodies what it means to be a leader within healthcare as well as a champion for a cause that has such great impact.

Thank you, Julianne, for all you do!!!

Bike Works Partners with CtW

Donate your old bike at Cycle the WAVE and support community programming at Bike Works!

Bike Works builds sustainable communities by educating youth and promoting bicycling. Since 1996 we’ve worked to educate and empower youth and adults, and make bicycling accessible and affordable in the Seattle community. Our vision is to create a just world where young people are empowered and engaged in communities that foster understanding and participation and encourage the health of people and our planet.

Bike Works worked with nearly 1000 youth in 2014, helping them to: Learn how to repair bicycles & other job skills; Give back to their community by fixing bikes to give to other youth; Promote safe riding skills and habits, Enjoy many styles of bicycling and learning valuable leadership skills.

With summer in full swing, you can help more people make cycling a part of their everyday lives by donating your old bicycle to Bike Works. Bike Works accepts all bikes, bike parts and bike accessories, but is especially in need of smaller sized road bikes. We are a 501(c)(3) non-profit organization, and you will receive a tax receipt at the time of your donation.

Bike Works will have a bike donation station at the Cycle the Wave ride. You can also drop it off at Bike Works in Columbia City any time or at other locations throughout the city. Learn more by visiting

Bike Works is also helping CtW with bike racks at the ride on September 20th.