We get lots of posts on Facebook, Twitter and Instagram about new ways to use Osmo Protein. So we asked some of our athletes to provide some of their recipes for pre-workout meals, during workout nutrition and post-workout smoothies. We’ve shared some here. So sit back, relax (or copy and paste) and enjoy!

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It was history in the making. For the past few years the Amgen Tour of California held a women’s criterium in Sacramento along with an individual time trial. But this year, a three-day stage race was held, with the first two stages being held in South Lake Tahoe (two days before the men’s race began) and the final stage was an extended circuit race in Sacramento. We headed to Tahoe to support the Velocio-SRAM women’s team and to partner up with the Women’s Cycling Association and USA Cycling.

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I’m a firm believer that you should always love what you do – whether that’s work, play, whatever. If you love what you do, it will ignite you and excite you. You can always see it in people’s eyes, it beams from them like sunshine if they’ve found their passion in life. Read More

Recover Right Smoothie Bowl

Monday April 27th, 2015

Rebeccah and Laurel Wassner are professional triathletes and Osmo sponsored athletes. They are the founders of AthleteFood.com, the home of strategies and recipes for fueling a multi-sport lifestyle. We asked Rebeccah to share one of her latest recovery smoothie recipes. This is sure to be one of our favorites. Careful….don’t drool on your screen!

Laurel and I just wrapped up our pre-Wildflower Triathlon mini-training camp in New Paltz, New York. For two solid weeks we rode our bikes up and down the Catskill Mountains, ran through the carriage roads of the Mohonk Preserve, and swam miles and miles in the SUNY New Paltz pool. Oh, and we ate. And ate. And ate.


One day we splurged on (well-deserved) maple bacon donuts after a four and a half hour ride, but for the most part we ate healthy, nutrient-packed farmers market meals.

As much as I wanted to improve my running paces and recapture all of my QOMs during this camp, I also devoted time to working on nutrition. My focus over the last few weeks was to up my recovery food game, which has always been a weakness. I’ll get home from a hard workout and start playing with Amy (my two year old daughter) or rush off to walk the dog, in the process missing the all-important 30 minute recovery fuel window. Of course, this leads to fatigue and usually a dehydration headache when it comes time to workout again.

But now I have a plan: I make sure to have my canister of Osmo Protein on the counter when I return home from a workout, ready to be mixed. On days when workouts are piled on top of one another, I mix it with water right into my empty bike bottles and drink it just like that. On days when there’s a little more time to relax, I blend a fruit and protein smoothie bowl like this one made with pitaya.

Colorful recovery!

Colorful recovery!

The naturally sweet pitaya puree pairs well with Honey & Spice protein powder. I’ll sit down with this pretty bowl and let Amy have a few bites while we play.

Check out Rebeccah and Laurel’s blog for more delicious recipes!

Four amazing women will be riding their bikes in the Race Across the West on June 16-19, 2015. The race begins in Oceanside, CA and ends in Durango, CO. As a team, they will ride 860 miles; and to prepare for this event, they are training under the guidance of Carmichael Training Systems‘ coach, Jeana Miller (who is also on the team). We caught up with them during their spring training in Santa Ynez, CA.

Jane Bates, Stacy Cason, and Jeana Miller got in many key training miles in the scenic Santa Ynez (CA) valley in March, which culminated with a climb up Mt. Figueroa on Saturday (5,200 ft). With record temperatures on Wednesday while riding to Jalama Beach, we kept cool and hydrated with Osmo PreLoad Hydration first thing in the morning and Osmo Hydration during the ride. Women are not small men and our hydration and nutrition should be designed for our unique athletic machines. That week added several bricks to the fitness wall with over 190 miles in 5 days and lots of climbing (over 13,000ft). It also allowed us to practice our nutrition, hydration and recovery strategies.

Ready for the day's ride!

Ready for the day’s ride!

The longer daily rides with less recovery time was great training for Race Across the West as we will have 8 rides each in less than 3 days. Additionally, we were able to strengthen our bonds between the team members (4th member Leah Lemke had to work in CO but “telecommunicated” with us) and that will certainly help us during the challenging race in June. Lisa Hunt (from Osmo) came out of retirement to ride with us across Drum Canyon in the heat, but we all finished strong thanks to Osmo!

We’re here to support each other!

RAW 2015 will be from Oceanside CA to Durango CO on June 16-19, 2015 and you can follow our team training on our Facebook page for 4 Women on Wheels: https://www.facebook.com/4WomenOnWheels OR via Twitter @4WomenOnWheels

Post ride smiles...

Post ride smiles…

What happens when a race doesn’t go to plan? What do you do? Osmo athlete Emma-Kate Lidbury lifts the lid on her race at Ironman 70.3 Oceanside and how she bounces back from a less than ideal race…

I was excited to be racing at Ironman 70.3 Oceanside on Saturday. It was my second race of the season and I was just, y’know, ready to GO! I’d had a pretty solid swim and around Mile 15 of the bike, I was starting to get my pedaling legs. In Ironman and 70.3 racing, it is non-drafting, that is, you must keep 12 metres between your bike and the bike in front. When you overtake, you have 20 seconds to make the pass. When you have a line of riders and you go to overtake, you must overtake the entire line. At around mile 15, this is what I did; passing two girls and moving back in, deeming the third girl too far up the road (i.e. beyond 12m) to be part of the line. Alas, there was my mistake! The referee considered this girl to be a part of the line and my move to be an illegal one. There you go, that’s five minutes in the penalty tent right there.
Of course, five minutes on the side of the road watching all of your competitors zoom past is more than a little frustrating, but I used the time to eat, drink, stretch and chill. Deep breaths, Eccles! I got back on my bike and refocused, knowing that all I could do was concentrate on my race and my cycling. If nothing else, this could still be a great training day and good race experience. It was not without its mental challenges and I’ll admit to having a few choice words with myself, but the only thing you can do is press on and keep pushing the pedals.

Winston, you hit the nail on the head....

Winston, you hit the nail on the head….

Once into T2, I decided I would enjoy the run 100%. There was such a great energy coming from the crowd – and so many teammates from both Tower 26 and purplepatch spectating – that it was just impossible not to be grinning from ear to ear, even though my race was falling so short of my hopes and expectations.

Getting high-fives and low fives on the run.

Getting high-fives and low fives on the run.

Afterwards, I couldn’t help but feel deflated and frustrated, but what’s done is done and no amount of analyzing or berating is going to change that. I was mistakenly disqualified after the race – the referees thought I did not serve my penalty, but later realised I had, so I was reinstated – so the weekend was not without its drama!

Ever since, though, I’ve been enjoying some great days in the SoCal sunshine in the Pacific Palisades, my old stomping ground. I absolutely love it here and it has been wonderful catching up with friends and hitting the beach. It’s always important to remember there are plenty more races right around the corner and there’s no better way to move on than think about the next goal. For me, that’s Ironman 70.3 Texas on April 26. It’s a race I won in 2013 and finished second there last year, so I’ll be damn sure to be ready for that one.

Loren Rowney is an Australian pro cyclist racing for the Velocio-SRAM team. Read her thoughts on how cycling makes her look at the unexpected differently.

Life. A series of unexpected twists and turns, where in some cases you have no clue what is around the next corner. After what enfolded last week, this feels like a very fitting topic, and somewhat ironic seeing I was asked to write about what’s unexpected in cycling  the day before I crashed so “spectacularly” in Holland. My early season goals and aspirations are over. I could go on about adversity and the challenges I’m facing mentally and physically right now as I sit alone in Hamburg airport about to fly home to Girona where I will begin my rehab. Instead, I’ll chat about the incredible places this crazy, whirlwind sport of professional cycling has taken me, mind, body and soul.

I always dreamed of being a professional athlete…I think my exact words as a child was “I want to be an Olympian”. That’s all I’ve ever wanted to be. And in my heart I knew sport was my ticket to travel the world, my way to be different to everyone else. I’ve always had a fear of being “normal”. So when I wake up every morning on the other side of the world to home, do I think this unexpected?

Rowney showing her game face. Photo credit: Kirsty Baxter

Rowney showing her game face. Photo credit: Kirsty Baxter

No it’s not unexpected, because if you’re courageous and gutsy enough to dream big, you can make it happen.

Cycling is my life. I’m crazy about riding bikes, and yes, my friends would say I am actually a bit crazy too. Cycling has taken me all over the world, from the most modern urban jungles in Qatar, to the freezing cold cobbled medieval streets of Belgium. It’s taken me to hell and back both mentally and physically all the while set in the most beautiful surroundings. It’s shown me the will and determination of the human spirit and helped create an inner strength I never knew I had. It’s shown me the true sense of community and through this community I’ve met the most incredible people. There’s the unexpected in life, but cycling is a great teacher on how to deal with what comes at you.
Photo credit: Ryan Moody

Photo credit: Ryan Moody

Osmo athlete, Emma-Kate Lidbury, kicked off her triathlon season with Ironman 70.3 in Monterrey, Mexico last weekend. Lidbury placed 4th amongst a stellar field. Here she shares her nutrition “highs and lows,” and some input from Osmo CRO/Co-Founder, Dr. Stacy Sims.


Pre-race jitters? Nah, just clowning around;-)

I kicked off my 2015 season at Ironman 70.3 Monterrey this weekend, finishing fourth. It was my first race back after five months and I definitely felt a little race rusty! I have to hold my hands up and admit I made a few silly mistakes, some of which I’ll share here (with the expert input of Osmo’s Dr Stacy Sims) in the hope it helps others in the future. We all make fueling mistakes at some point – even us seasoned pros! Here we go…

Eccles: When racing, I typically carry a Bonkbreaker bar and a packet of Clif Shot Bloks in the built-in bento on my Felt IA. At the start of the race, I also stash a second packet of Bloks in the back pocket of my race top.


My Sunday “brunch.”

However, halfway through the 56-mile bike course in Monterrey, I lost about half of the nutrition from my bento. “OK, let’s not panic,” I thought, reaching for the second pack of Bloks from the back of my vest. Uh oh. It was empty. They’d fallen out – or I’d been pickpocketed at 25mph ☺. I calculated I’d probably had about 250-300Kcals of fuel and in the past have purposely trained on minimal fuel, so thought I’d *probably* be OK. I planned to try to grab something from an aid station on lap two of the bike if I needed it, but with rain and high volumes of racers all passing through aid stations on the second lap, it never seemed like a smart move. What are your thoughts, Stacy? What is happening physiologically if you’ve begun feeding the body sugar for an hour or so and then stop?

Stacy: When you are under exercise stress, your body is using a mix of glucose (CHO), and fat/fatty acids (under severe stress or long duration, amino acids can also contribute). Part of our goal of scoping some of your training sessions to be with minimal fuel was to prepare, in part, for something like this: to “teach” the body to be more efficient at carbohydrate sparing and fat utilization. (Caveat: This protocol is NOT for everyone!) When you have been taking in fuel/sugar and then you stop, a few things happen- first, the external source of sugar you were taking in was actually helping preserve your body’s own stored carbohydrate- but note: you can’t access fat without a bit of carbohydrate. Thus when you stopped taking in the sugar, your body had a metabolic “shift” to tap into more of your stored glycogen to keep you at pace- at the same time, you may have felt like someone threw lead in your tyres- with reduced access to sugar, fat metabolism will increase, but since fat is such a long molecule, it takes a bit longer to break it down for fuel- which is translated to a slowdown in pace. By the nature of having you do your strategic lower fueling training sessions, we “taught” the body to be ready for this scenario, and be able to tap into more fatty acid use, without the slow-down.

Eccles: I also have another mistake to own up to…I usually drink 24oz Osmo Active Hydration per hour when racing, a little less if cool, more if hot. On Sunday, I started with two bottles of Osmo, approximately 36 oz in total, and would usually pick up at least one more 24oz bottle of water during the latter half of the bike leg. I got through these slower than usual as it was fairly cold, but then failed to pick up any more (see above re: aid stations) so only drank ~36oz over the course of the bike (2 hours 17 mins). I don’t think this had much impact on me on the bike (but correct me if I’m wrong, Stacy!) but where I think it might have bitten me on the butt is the run. Like most people, I struggle to get much fluid of significance down when running, so by the back end of the run was definitely feeling sub par. For reference, I usually take on water for the first half of the run and eat a packet of Clif Bloks then switch to Coke, water and glucose tabs for the business end. I probably got a few sips of water and Coke down, plus my usual Clif Bloks, but not much else on Sunday. What’s your take, Stacy?

Stacy: A common mistake of many triathletes, from newbies to pros… what you do on the bike will directly affect what happens on the run. If you are low on fluid intake, you will experience a significant drop in blood volume. Why does this matter? Blood needs to circulate to the muscles, the skin, and the gut (although 60-80% blood flow diversion occurs during exercise).  With a drop in blood volume, the is compromised blood flow to the skin, muscles, and gut- thus you experience a faster rate of muscle fatigue (muscles can’t dissipate enough heat, the muscle temperature rises to a point where contractile proteins denature, which is perceived as flat, dead legs and loss of speed/power), increased GI distress (the increased blood flow diversion will also increase the temperature of the intestinal cells as well as invoke hypoxia [lack of oxygen]. This combination will allow the tight junctions of the intestinal cells to “open up” releasing bacteria into circulation- causing an inflammation response (increased heat production) and “leaky gut”- often felt as bloating, diarrhea, gas… Hello PortaPotty!). And the reduced blood flow to the skin means less ability to thermoregulate (e.g. dissipate heat). The body’s response to a heat threat is to slow down…

Well, now I know! I’m racing again on March 28 at Ironman 70.3 Oceanside and will definitely be race ready, not race rusty* (*catchphrase courtesy of Gerry Rodrigues @ Tower 26). I’ll be back on the Osmo blog post-Oceanside. See you then!

What’s an average day like for top professional runner, Neely Gracey? It’s definitely not your usual “9-5″ desk job! Here she details her training and nutrition strategies….

My eyes open, it is 5:50AM and my bedroom is dark. I have just been awoken by my husband’s alarm signaling the start of a new day. The first thing I always do is get a drink of water. Hydration station. I lay back down and take my HRV (heart rate variability) using MyIthlete App and finger sensor. It records my resting heart rate, and the info it gathers for what happens between heart beats is where the variability comes in. Tracking this daily allows me to make sure I am not creating a deficit or digging myself into a hole. I make sure I am recovering well in between workouts so I can optimize performance. MyIthlete

I get Dillon off to work, make some French press coffee with freshly ground beans, and sip Osmo Active Hydration. It’s workout day! *Note I only have coffee on workout and race days, decaf or tea on others so I get the boost from caffeine without adapting to it.

photo 2(2)Mmmm….Coffee!

I check the weather one last time, dress accordingly, and head out the door. 3mile warm up, drills, strides, workout, 3mile cool down. Usually 13-14miles total. (If hot, or longer than that, I take swigs of Osmo active 2-3 times during, and then again at the end.)

I get in a protein shake while giving myself and hour or so to relax and refuel before I go to the gym. Here is my smoothie of the month:
Banana Blast
-1 scoop Osmo Acute Recovery
-1 frozen banana
-1 T hemp hearts
-1/2 C greek yogurt
-6 ice cubes
-1 T Stevia or other sweetener
-1/2 t vanilla
-3/4 t cinnamon
-water or almond milk to desired thickness


Gym work follows with lifting, core, and hottub and/or pool to stretch out. It usually takes me 1-2hours total. It’s nearly noon and my day has been packed full, which means my afternoons are usually busy work from the couch. Sometimes a second run or cross training session, but coaching (my personal coaching business Get Running), emails, phone calls, chores, and the house-wife duties are my agenda until Dillon gets home. I wish I was a better nap taker, but this only happens once a month or so. I try to be happy with an extended sit, or a 30min TV show. Resting is one of the hardest parts of training for me.

photo 5

Once Dillon gets home, we do the shake out run or I prep dinner while he gets in some miles. Protein intake is key for muscle recovery on hard days, so steak and salmon are some of our favorites balanced with some carbs, veggies, and something sweet. (Dessert is a must for me). Only a few hours remain and then 9:30-10pm it is lights out. Another day passes, and a new one is about to begin.

NeelyDillonEngagement-066Dillon and me:-)

Osmo athlete and pro cyclocross racer, Emily Kachorek, shares her thoughts on the 2014-2015 cyclocross season. Emily is no stranger to the pro ranks, having raced on the road for many seasons with Vanderkitten and then branching out and starting her new company, Squid Bikes. She’s quite the creative genius, helping to design the bikes and the wild graphics that go along with it!

Now that I have had a few weeks to decompress after Cyclocross Nationals I am able to look
back on the whirlwind that is cyclocross season. Especially for me this year, September to
January felt like a speeding roller coaster. But now that the coaster has pulled into the station, I can’t wait to do it again… after I hit up the concession stands and chill out in line for a bit! The headliner for me this season was launching Squid Bikes, our small upstart bike company and brand selling graphic heavy, colorful California handmade aluminium cyclocross bikes. Having a creative outlet to pour myself into has been amazing!

It was a busy summer and along with starting Squid, I helped organize and promote the inaugural West Sacramento Cyclocross Grand Prix. With the biggest women’s prize purse in California, live music, a huge beer garden and perfect downtown venue, the race was a huge success! I was stoked with my ride and having my local community cheering me on was amazing! It was a great way to kick off the season.

10460526_1461027520825226_7645476430342591122_nWe had an all-star line-up for the Pro Women’s race. Photo: Jeff Namba
photo 1 (6)My fellow Squid athlete Anthony Clark took home the win in the Pro Men’s race and I took home 2nd. Photo: Edwin Kubota


After officially launching Squid Bikes the day following the WSCSGP at our favorite local brewery, we piled into the Sprinter and headed to Vegas for arguably the biggest Cross Race in the US. The season had definitely started with a bang!

Squid Bikes Debut 1Squid Bikes Launch party at Bike Dog Brewing. Photo: Edwin Kubota


Cross Vegas is always a blast and this year was no different! Huge crowds, party atmosphere, the highest quality field in North America – multiple Olympians, World mountain bike and cyclocross Champions, and National Champions.

15265474456_bbf7710878_o (1)You won’t see many people cross racing with a bottle but I’m all about it when I think it will help my performance. I am loving that Cross Vegas heat, especially with my Preload and Active Hydration.
Photo: Jeff Namba


Since I can only handle a few days of Vegas we piled back into the Sprinter and took off to Colorado for a full weekend of UCI racing.

photo 3 (4)Taking break for a sunset gravel road spin on our way to Colorado.


I won’t bore you with the details of each race weekend, so I’ll just recap by telling you that my season put me on the start line of UCI races in ten different States and was filled with ups and down, just like in any race season. Highlights included my first UCI podium (even though it was 5th place) at CXLA. This was especially memorable since my parents were both there.

15203927483_c18abc5d81_o 15278084484_3f7fc1f3bd_b







10750135_824297604260138_6789198366320327480_oOne of my favorite race and the only UCI cross race in California, CXLA was a blast. Photos: Jeff Namba

Another highlight of the season was winning the NCNCA State Championship. The race was in Sacramento this year and I am convinced that having my local cyclocross community there cheering my on was what ultimately landed the Bear Jersey on my shoulders.

photo 1 (7) photo 2









 The mud was thick and soul sucking but was no match for the cheers and support I got from the sidelines! Photos: Jeff Namba


While my successes on the bike were rewarding, but I would have to say that what I am most proud of is running my own program. While it is no doubt a lot of work, proposals, scheduling and administrative tasks that can take time away from training, there is something very special about building relationships with companies you truly believe in. I feel very luck to get to travel the US (and hopefully overseas this year!) doing what I love. My successes are not mine alone. My community, family, friends and partners provide me with everything I need to be competitive at the top level. And for that I am so grateful.

photo 5 (1)