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)

Gabrielle Pilote-Fortin rides for the DNA Cycling p/b K4 women’s cycling team and is the current Canadian U23 National Road Champion. Winning the Young Rider’s White Jersey in Stage 3 was her first UCI podium. She did this with an epic 12k solo between the breakaway and peloton. Gaby is definitely going places. In this blog post, she talks about her “highs and lows” of racing amongst some of the best professional female cyclists in the world. 

“Every time I go to the first race of the season I always ask myself, why do I keep putting myself in these situations? “
Then, when my flight lands, I get the answer: Those mountains, that blue ocean, these country roads, those sheep in the middle of the road, the people, the sport, the love, the passion… This time, I must say I was really excited to compete in New Zealand, since it is one of the many places to visit on my bucket list! The Tour was promising with 13 teams at the start. 600km over 5 days of racing some great climbs and perfect weather. The 5 stages included a Team Time Trial, a 130 km flattish road race, a 125 km circuit race with a good punchy climb in the middle, a hill top finish stage of 106 km standing as the Queen Stage of the Tour and a final 120 km rolling road race finishing in the center of the town of Masterton (Wairarapa, NZ), the city hosting the 2015 Women’s Tour of New Zealand.

The DNA p/b K4 racing squad composed of Lauren DeCresenzo, Breanne Nalder, Anne Perry, guest rider Jeannie Kuhajek from ISCorp Cycling Team and I arrived in New Zealand a week earlier for a team training camp. The early arrival happened to be really useful since a couple of us experienced some bad luck. One of us (Lauren) missed her connection between LAX and Brisbane. Her bike was lost in transit and took 3 days before it was delivered to us on the same day my lost bike was! Following that, almost all of us got the flu with the majority recovering from it in the first couple days of the tour. Nevertheless, it was great to get to ride the courses and also meet the local cycling community that ended up being our biggest fans on the side of the road during the Tour! THANK YOU SO MUCH Y’ALL!

Stage 1 – Team Time Trial
The stage was mainly in downtown Masterton. The course was quite technical with about 6 corners over 14.6km. We ended up finishing 8th, with team USA winning the race with 18 seconds over Team Australia and :42 on Team Tibco-SVB. We were slightly disappointed with our finishing time (1:38 sec behind team USA) but we did our best despite our health challenges & the team’s lack of experience in racing in a Team Time Trial.

Stage 2 – Masterton-Masterton
The first road race was a 135 km road race through the rural country that included 3 laps of a 6.4km circuit at the 50 km mark. The race ended up being 142 km after a mistaken extra lap of the short circuit. Team USA controlled the entire race. It is one of the longest races I have ever done, We rode so slowly! It almost seemed like a Sunday recovery group ride! Without any real pure pack sprinter in our team for the race, we all focused on finishing with the same time as the peloton so as not to have a disadvantage for the following stage the next day.

Stage 3 – Circuit Race in Carrington
Day 3 was going to be the first really hard stage of the Tour. 9 laps of 12 km circuit including a 1.5 km climb halfway. Many groups attempted to get away that day, especially on the top of the climb and in the kilometers following it. The circuit was really twisty and the strong wind that day made it favorable for a break away. At 3 laps to go, a group of nine finally got separated for good from the peloton. Unfortunately we missed the move and was forced to think tactically to get at least one of us to catch the leading group and as the race was almost over, bridging solo was the only option. Lauren, Jeannie and I tried. Finally, I got away at 2 laps to go.

2015 Women's Tour of New ZealandPhoto credit @Cotton Sox Photography

The lead group had 2 minutes on me. A huge task was at hand knowing that there were 9 in the break and I was solo – they were not waiting around but racing to the finish line of the125 km race. I did not make it all the way to the group but I still bridged to finish with only 30 seconds off the break away and put 2 minutes on the peloton earning the Fagan Motor Under 23 Jersey (U23 leader). I was so happy and very proud of the 12km time trial I’d just accomplished. It was also the first ever time I stepped on a UCI podium. Up there I was next to Megan Guarnier wearing the yellow (Trust House Leader Jersey) and Evelyn Stevens wearing the polka dots (Trust House King of the Mountain Jersey).

2015 Women's Tour of New ZealandLooking good in the “white” jersey! (Photo credit @Cotton Sox Photography)

One thing is for sure, when I was riding the only thing I was thinking of were all the tips I had gotten from all the great coaches that had helped me for the past few years: steady, drink a lot of Osmo, eat a lot, and most importantly, don’t give up and keep pushing. That night we had a goal. To keep the white jersey and 10th GC. We were all so pumped!

Stage 4 – Queen stage, Memorial Hill Top Finish
It was a great morning, cooler than previous days. We had all talked about the course the night before and we knew what was going to happen (at least we thought that we knew.) It was really windy at the start and the first stretch was relatively covered by some trees and houses but at about 40 km into the race, a long and rough cross wind section was waiting for us. The race started right there. We approached the last corner before the cross wind at the front of the peloton. After the corner I found myself behind the wrong wheel and got gapped from the front of the peloton, requiring me to chase. Having spent lots of energy the day before I was exhausted. If it wasn’t for my team mate, Lauren, I would have had a lot of trouble getting back to the pack. However, a group of 9 girls got away and before we had time to regroup as a team and rotate at the front to drill it in the hopes of getting them back, the break away gained 2 minutes and as a team, we had a lot of ground to make up.

2015 Women's Tour of New ZealandThe team working hard to bring back the break. Photo credit @Cotton Sox Photography

The breakaway had all the major teams represented including another young rider and I wasn’t in it. I knew at the time that if the breakaway and/or the young rider took over 40 seconds on me I would lose the jersey. Unable of bringing them back nor closing the gap, we all finished the stage burnt out from the work and heartbroken that we missed the move which cost us the jersey.

2015 Women's Tour of New ZealandPhoto Credit @Cotton Sox Photography

Stage 5 – Masterton Circuit
The last stage was 122.5km of rolling terrain with a technical finish at the town center. We started the stage with the thought that we had nothing to lose. I was almost 2 minutes behind the white jersey at 16th position and none of the others had a particular position in the general classification to fight for. We all tried our hand at getting in the winning move, and in the end it was Lauren’s day to shine. She had an amazing race, impressing pretty much everyone who was following the race that day! The race was really aggressive, from km 0, girls kept attacking over and over until Lauren took off on her own riding away from the peloton, putting over 2 min on us whilst nabbing the KOMs. She got caught by the pack but kept working really hard all the way until the end finishing lucky 13th in the bunch sprint.

06gabby_AS7F3763Lauren attacking on the final stage. Photo credit @Cotton Sox Photography

We had our ups and downs throughout the race but I think we all came back with more epic moments than bad ones. Things I personally learned: Put sunscreen on in New Zealand: The sun is really strong and if you don’t you WILL burn and you might get cancer (no ozone you guys!). Also, stay hydrated…all day, everyday. Each of us would go through at least 4 or 5 bottles of Osmo Active Hydration during the race – we always knew when we didn’t hydrate enough because of headaches and yellow pee.

2015 Women's Tour of New ZealandPhoto Credit @Cotton Sox Photography

The post-race ritual was OSMO’s Acute Recovery For Women (with almond milk for yumminess). Another thing I learned is that anything can happen. I already knew this. But it was the first time I had tried a bold move in a race and got rewarded for it. If you don’t try you won’t get anything. I also feel very lucky and proud of being a part of our team, DNA Cycling p/b K4 in the Tour. It was a great experience and a fantastic opportunity to race and learn more about my new teamies/homies.

“And so every time I come back from the first race of the season, I don’t question myself anymore as to why I do it, I just feel really excited to race again later!”

Eccles in Kona: The Inside Scoop

Wednesday February 4th, 2015

Osmo athlete, Emma-Kate Lidbury, is currently in Kona training for the upcoming 2015 season. Eccles will be doing regular blog posts throughout the season and here’s her first installment. Not a bad place to train for work, eh?

Training in Kona is a hot and sweaty business. Today while busting a$$ on the Queen K, I watched the temperature on my bike computer climb steadily to a stinking 95F. When working hard – day in, day out – in this kind of heat and humidity only a fool would neglect their hydration. As an athlete, this is something I have learned to get right and I monitor it daily – sometimes several times a day – with the help of Urinanalysis pee sticks. Oh, and this magical stuff called Osmo.

Outside of training, I aim to drink ~4L of fluid a day here. I often “front load” this by drinking plenty first thing in the morning. Don’t get me wrong, I like my java too – but I know that I need to sink a good 16oz of salted water or weak Osmo Active Hydration for Women once I’m up. During training, my general rule of thumb is ~24oz/hour of Osmo Active Hydration. Sometimes, such as this morning while TT-ing on the Queen K, that amount barely lasted 40 minutes.

Eccles Photo bike

Soon after finishing our workouts I’ll hit the Osmo Acute Recovery for Women, which delivers an instant 15-20g protein hit and helps kickstart the refueling process. I’ll often mix this with water, almond milk and coffee and serve with ice. The colder the better here! It is also pretty mean with coffee coconut water. Seeing a theme here?


Throughout the rest of the day I’ll keep the fluids going down and monitor my specific gravity scores to check my hydration status is still on track. In the afternoon, I’ll knock back 24oz of diluted PreLoad for Women, which really helps me stay hydrated and also helps keep my body alkaline.

If I’m feeling a little dehydrated at bedtime, I might have some more PreLoad, but typically I head to bed with a shot of Acute Recovery mixed with almond milk and water. A bedtime protein hit helps your body repair and recover overnight and also helps me sleep better. There’s every chance I’ll only hit the snooze button a couple of times the following morning if I’ve clocked some good zzz’s!

Neely’s Ultimate Recovery Bars

Tuesday January 27th, 2015

Neely Gracey is a professional runner with the Hanson’s Brooks Original Distance Project. An 8-time NCAA Div. II national champion, Neely was the top US female, finishing in 13th, at the 2013 World Cross Country Championships. She’s passionate about her Osmo. Even more so, she LOVES creating new recipes with Acute Recovery. Check out her amazing recovery bars recipe below and why she believes “real food” is her go-to recovery source!

Ever stand in the aisle at the grocery store looking up and down at the bazillion different protein bar options? Reading the back of each one to make sure the one you purchase is not full of high fructose corn syrup and artificial colors/flavors. All the while trying to ignore all the unrecognizable and unpronounceable words on the lengthy ingredients list. Then of course, you see the price of the one you finally choose… two to three dollars for something you will inhale in seconds? Ugh. The battle is real.

I search for coupons, have narrowed down the kind I like, and on occasion, while traveling, will pick up some bars from the store. But these days, I have been in the habit of creating my own concoctions, and loving every minute of it! I am so excited about my discoveries, and especially since Osmo offered to share it with all of you.

Recipe basics
– 4 scoops Osmo Acute Recovery
– 2 T spoons nut butter/seed butter/nutella/honey (or a combo of these)
– ¼ cup quick oats (not necessary but helps make the bars more transportable)
– ¼ cup mix-ins (choc chips, nuts, dried fruit, seeds etc)
– water


Place the Osmo in a small mixing bowl, add in all ingredients except water. Using a fork, smoosh things around. Add in 1 T of water at a time and keep smashing with the fork until the mixture becomes crumbly but is no longer powdery or dry. At this point, portion into 4 and form the bars on wax paper using your fingers to get the right size and shape. Pop in the fridge for an hour, then plastic wrap individually to take on your next adventure! I keep mine in the fridge but they rarely last long.

Approximate Nutrition per bar
15-17grams protein
150 calories


So far, these are my favorite flavors:
-Dark Stinger: Cashew butter with crystalized ginger and dark choc
-Bees Knees: Honey, peanut butter, choc chips
-Nutty Buddy: Nutella, crushed peanuts, choc chips


So what are you waiting for? Mostly all the ingredients are in your kitchens already so get creative and share your favorite combos with us!

Want to share your favorite recipe? We’ll post it on our blog, along with your favorite pics. Send us an email at sales@osmonutrition.com

Osmo or BUST!

Tuesday January 13th, 2015

We love it when athletes send us emails about their experiences with Osmo. And we think this one’s “blog-worthly,” so have a read….

I am an athlete. I am not perfect. I have gastrointestinal sensitivities. I envy anyone reading this who has a so-called “iron stomach”. Lucky you!

But let us think about this for a second:

Just because your stomach can handle anything, does this mean you should put anything in it?
You are on a long, hot training ride. You are all out of fluids, so you decide to stop at a gas station and guzzle down a fruit punch Gatorade and a Coke, then top off your water bottles with water, or maybe you buy another Gatorade to top them off. You have quenched your thirst for the time being, but have you provided your body with the best possible fluids for optimal performance the remainder of the ride, the next day’s ride, the day after that, and so on? Likely not.

I had to learn the hard way. When I was a triathlete (now I’m a “roadie”), I tried everything. And when I say everything, I mean EVERYTHING. It became pretty tiring, actually; almost like a full time job. I would order something, take it on a few bike rides, get a bloated stomach every time without fail, feel like crap afterwards, even the day after, and then start the search all over again. Until I moved, I did not realize all of the containers of powdered nutrition I had accumulated. A huge waste of money, and extremely stressful and defeating.

I had nearly given up. I thought all of these side effects were going to be a normal part of my training, forever. This was until I was introduced to Osmo in 2013. All of the Osmo products have a subtle, gentle flavor, but their effectiveness is not so subtle. My first ride with the Active Recovery, I was pleasantly surprised. My thirst was quenched and I was not in any kind of gastrointestinal distress during or after. A huge success!

Now I utilize their entire line of products: PreLoad Hydration, Active Hydration, and Acute Recovery. I have a happy stomach, a positive mindset and a whole lot less tubs of powdered nutrition in my cabinets!

Care to share your experiences? Send us an email at sales@osmonutrition.com

No Comments » | Posted in Training by Lisa H

Why a Kid’s Formula?

Friday October 24th, 2014

Try to Google search for “what to give my active 6 year old to drink” and the results will likely confuse you and leave you with more unanswered questions. Results will range from, Gatorade, sports drinks, coconut water, and diluted juice from the mommy bloggers. Some even claim that vitamin waters will “top off your child’s nutritional gaps”. The government’s nutrition organization, eatright.org recommendation of “lots of water” will likely pop up too. Other recommendations from doctors and other medical professionals include Pedialyte or a diluted ORS (oral rehydration solution). So what do we give our active kids?

It’s well documented in the scientific literature that hypohydration (low body water) in adults increases skin and core temperatures, leading to increased stress on the cardiovascular system, especially in the heat. In physical activity, this increased cardiovascular strain contributes to decreased physical performance (primarily in endurance exercise), increased fatigue and perception of effort, decreased motivation; coupled with increased propensity for injury, both musculoskeletal and total heat illness. But how does this translate to the younger active population?

In prepubescent kids, there is still a question of how much hypohydration creates these similar stresses in that, as compared to adults, prepubescent children experience a greater increase in core and skin temperatures as they become dehydrated. So why is this? A lower sweat rate but higher metabolic cost of locomotion is a contributing factor. In other words, kids produce more heat with less offload. Additionally, kid’s bodies have not had as much time to adapt to heat acclimatization in their short lives. So when they are active on hot summer days they are more predisposed to heat illness

And while it seems logical to just “drink lots of water” the possibility of hyponatremia in active kids becomes a concern. Hyponatremia is when you put too much water in your system causing the sodium in your body to become diluted. When this happens, your body’s water levels rise, and your cells begin to swell which can potentially cause many health problems.

Basically, there is no real defined statement of what and how much a pre-pubescent active child should drink. And while there are peer-reviewed recommendations from clinical pediatrics and the World Health Organization on rehydration/hydration for illness induced dehydration, there are actually none for the exercise induced body water losses that many of our active kids experience. That’s where we come in – the Osmo for Kids product was formulated based upon physiological data on exercising/active prepubescent kids, as well as recommendations from the clinical trials of rehydration. What we have formulated is a drink designed to hydrate our kids, based on their physiology and needs for fluid absorption.

Why formulate a different Osmo Active specifically for kids? Why not just use diluted adults’ active?

Bottom line: Kids need a different concentration of carbohydrates and electrolytes due to differences in sweat sodium concentrations, sweat rates, heat dissipation, and predisposition to hypohydration and subsequent heat illness.

Kids’ bodies are different than adults with regards to thermoregulation (getting rid of heat and sweating). The other key thing to remember is that an oral rehydration solution (ORS, Pedialyte) is for severe dehydration (e.g. from vomiting, illness, diarrhea) which is a clinical condition; different from daily dehydration from activity and/or mild illness. With these facts, the Osmo for Kids formula has been specifically designed to address the active kid’s needs.

Sodium: Kids need to ingest less sodium due to less sweat sodium losses.

The sodium content in Osmo products serve to 1) enhance fluid absorption at the level of the small intestines, 2) stimulate thirst to encourage voluntary drinking (a normal physiological protective mechanism), and 3) to help counteract sweat sodium losses. In the kids formula there is 100mg/serving as compared to the 320mg/serving of the men’s active. In the adult literature, sweat sodium losses in endurance athletes are on the upwards of 1.7-2 grams per litre; but under similar exercise conditions, the prepubescent child loses 0.75 -0.8g per litre of sweat. Thus, children need to ingest less sodium due to less sweat sodium losses. The physiological need for sodium for fluid uptake is individual- dependent on existing sodium availability within the body (this is from stores, ingested fluids/foods, blood-sodium concentrations, fluid balance hormone interaction; RDA of sodium for children 4-12 is 1.2g/day, teenage+adults is 1.5-1.8g/day).

Potassium: Kids need less potassium for fluid balance.

Potassium is needed with sodium for fluid balance, skeletal and cardiac muscle function. Unlike sodium, potassium is not readily lost in sweat but is unavoidably lost in urine, thus it too is critical for fluid balance. Again, the requirements in prepubescent children are less than adults; 30mg potassium per serving in the kids formula vs. 100mg potassium in the adults.

Carbohydrate and osmolality: Kids need a combination of a great tasting product with the optimal ratio of carbohydrates for it to be effective.

The World Health Organization oral rehydration solution recognizes the effectiveness of a low osmolality solution for promoting plasma volume expansion; with the total osmolality range of 200-245mOsm/l. The osmotic contributors in a solution are the electrolytes and the carbohydrates. To maintain an effective osmolality of ~200mOsm/L as well as to promote fluid uptake at the level of the intestines, the kids formula has been designed at a 1% carbohydrate solution comprised of glucose and sucrose. NOTE: palatability of the drink is critical for fluid uptake. If it doesn’t taste good, it won’t be consumed. Sugar and salt are key factors to palatability and physiological encouragement of drinking. The Kids’ formula has added monk fruit (a small, sweet melon that is naturally calorie-free and does not impact blood sugar like traditional sugars; it is not processed like stevia or sugar alcohols; basically it is dried powdered fruit) to increase the sweetness of the drink (preferred by kids).

Taste: Staying with the morals and ideals of Osmo, the Kids formula uses organic freeze-dried fruit , touched up by organic tangerine oil to “punch up” the flavor for kids palates. There are still no fillers or flow agents, or other ingredients that may cause hyperactivity.

So how does Osmo for Kids line up with some of the other options on the market? Take a look:


**Both the Health Protection Branch of Canada and the Food and Drug Administration note that sodium benzoate is safe to consume in small doses, but it should not be combined with ascorbic acid, commonly known as citric acid or vitamin C, as this will develop a carcinogen know as benzene. This carcinogen is believed to cause cell death, damage to the mitochondria in cells, DNA damage, ***Polyethyelne glycol is the basis of most prescription laxatives.

Have any questions about new Kid’s line? Want to share what your kids think? We want to hear from you so drop us a line at team@osmonutrition.com

No Comments » | Posted in Training by Osmo Nutrition