Wednesday, November 5, 2014


As competitive cyclists and coaches, we love numbers and data! Oh yea baby, give me some numbers and gadgets to collect numbers that give us more numbers that we can calculate and put into graphs and make data, and share data and re-test and gather those numbers and put them into new graphs and manipulate those graphs, and on and on it goes. Basically its bike porn or better yet, science porn. Pages and pages full of numbers and data. If we were machines and not human beings, this data would prove INVALUABLE because we would gather the data, enter the training to improve the numbers inside the data, and output World Champions in drouths on a conveyor belt. Scientists will tell you data is all that really matters when it comes to performance. Well, thats not entirely true, they do look at you with this twisted gleam in their eye, like they do truly understand that there is “a little bit” of a mental and emotional component to racing, all the while you know they really believe any great athlete should be able to “suck it up” and completely detach from their mind and emotions while racing and training. Sports psychologists will fight them til the cows come home on this topic, although BOTH will argue with measurable data from their said fields, AND, both will generally tell you that in order to be a great athlete and make it to the top, you have to have the almighty TALENT, or it just ain’t gonna happen for you. They will even have the audacity to say that fact is proven in science and we can access this proof of information.
Well, what I say and I know from personal experience, is you can’t measure heart, grit or determination. Passion is not a math equation. It can’t be measured. You know when someone’s got it and you can tell when they don’t.
When I was first identified by the U.S. National team in 2001, they did a series of tests on me at the Olympic Training Center in Chula Vista, CA. I was subjected to poking and prodding, watt bikes, early morning blood analysis and for 2 straight days I was tested in the lab and on the open roads. The conclusion, “She has marginal ability at best.” “She is a bit old.” and my personal favorite, “Its certainly not too bad, but its not too promising either.”
Post 2012 Olympic Games, I get told ALL the time by people, “Oh you have such immense talent, that’s why you were able to do XYZ and so on and so forth.” Oh really? I do? Please do indulge me with the proof of that.
My Mom says I am a “scrapper.” Always have been. Give me something to fight, like some stupid numbers that they try to count as the sum of my total worth, and I will show you an Olympic medal. Never underestimate that deep intrinsic power inside of you that tells you, YOU CAN. If we don’t listen to that heart, that passion, that drive, that lives deep inside, we will never know our potential. Never. According to my data, my 3 minute POTENTIAL average power is just shy of 100 watts less than what I have actually PRODUCED at my peak. Take that science!
If I had taken that Olympic Training Center data to heart, I shudder to think about what I would have missed. Since that frustrating week at the OTC, there have been several opportunities, and I mean SEVERAL for me to get tested again. I turn those down every time. Don’t need the headache or disappointment. “Thanks so much”, I say, “I appreciate that you are hoping to find a genetic freak who will blow the doors of your little laboratory and who you can brag about, but your not gonna find it here. I have “marginal talent at best.” And then I chuckle.
As competitors, we often get so entangled in the web of science and numbers and comparing ourselves to other’s numbers, that we lose the fact that NONE of it will matter on race day if we can’t produce a passionate performance. It takes something very special to go out on that day, that one day you have prepared for your entire life and lay it down, and that something special wont be found on a graph or on a chart, but it will come from deep within, a place where you have spent time honing and believing and dreaming of. You can’t dream properly in a spreadsheet.
Quantifiable data can be valuable, but only as you use it for its purpose; as a tool. If you were to create a graph in your mind, you best leave room for a “mystery” page at the end because that’s a list of all the things science can not measure. Your heart. Your passion. Your spirit. Your joy. Your fire. Your dedication. Your drive. Your unwavering belief.
And as L. Fleshman, a professional runner says, “There is immeasurable power in the unmeasurable.”
Go out there and live your dream. Make it happen, and don’t give any energy to the people who say “you can’t” because they don’t know what you are capable of. Only you know. Don’t be held back by numbers or science. You can prove them all wrong. I think this is where I should remind you,Go confidently in the direction of your dreams. Live the life you have imagined.

Visit Dotsie and learn about her coaching techniques and methodology at

Sunday, January 22, 2012

Posture and Pain Tolerance

Thursday, November 10, 2011

Dig deep with Bonk Breaker Apple Pie

Energy bar’s 8th flavor contains the super food chia seed; Sponsoring Kenda 5-hour Energy Pro Cycling and pro triathletes Angela Naeth and Joe Thorne

Chatsworth, CA (X November 2011): While Bonk Breaker can’t claim that eating their new apple pie energy bars will help keep the doctor away, the addition of super food chia seed to the all-natural ingredients certainly bolsters their case. In development for the past six months, the eighth Bonk Breaker flavor arrives in the peak of autumn, providing athletes and anyone in search of a nutritious snack a cool and refreshing, warm and comforting energy bar free from gluten, dairy and soy.

“The feedback that we received from Facebook and our Team Bonk Breaker athletes urged us to create a bar with apples. The numerous health benefits of the added chia seed, which is the world’s richest source of Omega-3 fatty acids as well as an excellent source of calcium, potassium, iron, magnesium, niacin, fiber and antioxidants, makes for a super food Bonk Breaker. Welcome to the new era of cutting-edge nutrition,” declared Bonk Breaker founder Jason Winn.

Adding to their roster of World Champions, Olympians and professional athletes and teams that they fuel, Bonk Breaker will sponsor Kenda 5-hour Energy Pro Cycling in 2012 and will enhance their presence in the world of triathlon by sponsoring professional triathletes Joe Thorne and Angela Naeth.

Bonk Breaker’s co-owner Chris Frank said, “The incredible support and feedback we receive from our community of Team Bonk Breaker athletes has been invaluable, and we’re thrilled to grow our squad as a complement to the tremendous growth we’ve experienced as a company.”

A powerhouse domestic squad that competes in the biggest races held on U.S. soil, including the Tour of California, Kenda 5-hour Energy Pro Cycling possesses a talented international lineup capable of winning on any given day. The team’s director sportif Frankie Andreu said, “Bonk Breaker’s peanut butter & jelly bar is fantastic. It's easy to eat on the move, moist, and packed with energy. It's like a power boost with each bite."


Veteran rider Chad Hartley added, “There is nothing worse than cracking open a bar in the middle of a hot ride to find a dry, tasteless, hard chunk of cardboard. Bonk Breakers are always soft and light, extra tasty, and best of all, you don’t need to drink half of a bottle to wash them down. The way I can tell a bar is really good is if I eat them off the bike. I make peanut butter & jelly sandwiches using PB&J Bonk Breakers.”

Canadian Naeth won four 70.3 distance triathlons this year and finished on the podium at three others. "Bonk Breaker is the first energy bar I have used that has the perfect nutritional balance for the demands of training and competition alike. The bars have amazing flavors, are gluten-free, and are incredibly easy to eat and digest. I love that Bonk Breaker really wants and uses my feedback, and I couldn't be more excited about working with such a fast-growing team," enthused Naeth, a pro since 2008 who attended the University of Missouri on a full athletic scholarship.

A two-time All-American runner at the University of Texas prior to discovering triathlon, Thorne stated, “I love Bonk Breaker for a few reasons. The bars are made by athletes for athletes. They are nutritionally-packed and also delicious, which is a unique pairing these days. It seems sports nutrition is either one or the other, but not both so to have great tasting bars with optimal nutrition is the best combination any person could wish for - especially if you are an athlete.”

Baked fresh from all-natural ingredients, all eight Bonk Breaker flavors are gluten-free and dairy-free. Earlier this year, the company successfully introduced the espresso chip and blueberry oat bars, the latter of which utilizes the same oat base as the apple pie bar. Additional flavors will soon be announced. For more information, please visit

About Bonk Breaker

Bonk Breaker is on a mission to feed the world with the best tasting and most nutritious energy bars on the planet. Professional and amateur athletes and anyone hungry for a nutritious snack on the fly reach for the dairy-free, gluten-free bars that are baked fresh from the finest natural ingredients. Selected four times as the “best energy bar” by Competitor Magazine, Bonk Breaker is presently available in eight delicious flavors: peanut butter & jelly, peanut butter & jelly high protein, peanut butter & banana, peanut butter & dark chocolate chip, almond butter & honey, espresso chip, blueberry oat and the new apple pie. Created in 2006 by Jason Winn while training for his first Ironman triathlon, Bonk Breaker is based in Chatsworth, California, and sold throughout the United States and in eight countries abroad. They are proud to sponsor Team SpiderTech (UCI Pro Continental), Hincapie Sportswear Development Team, four- time World Champion track cyclist Sarah Hammer, NFL’s leading receiver Wes Welker, and many other outstanding athletes around the globe. Visit Bonk Breaker online at and “like” them on Facebook at


Thursday, July 21, 2011

Congrats to Katie Donovan of SC-Velo/EMPOWER COACHING cycling team...3rd place at Cascade Classic stage 1 Road Race.

Wednesday, July 20, 2011

State Crit Championships 2011

Empower Coaching Staff: Chris DeMarchi & Kirk Bausch show how its done at the Cal State District Crit championships: Chris (2nd in both Master 35 & Pro), KB (4th in Master 30). These coaches practice what they teach.

Friday, July 1, 2011

Bonk Breaker celebrating a red, white & blueberry July 4th

Unveils blueberry oat energy bar, sponsors U.S. Olympic track cyclists

Chatsworth, CA (30 June 2011): Bringing in the Fourth of July weekend with a touch of patriotic panache, Bonk Breaker introduces the seventh flavor of the best tasting energy bars on the planet: blueberry oat. The fast flourishing company also recently inked sponsorship deals with a trio of American champion track cyclists who are favored to medal at next year’s London Olympic Games: Dotsie Bausch, Sarah Hammer and Jennie Reed.

Following last month’s launch of the espresso chocolate chip bar, which became an overnight sensation, Bonk Breaker believes the blueberry oat bar will be an all-American classic.
“Blueberry was on our short list of potential new flavors because of its great taste and antioxidant properties. Plus we received an incredible number of requests for blueberry via Facebook posts, emails and phone calls from our loyal customers, an organic and rapidly growing grassroots group of athletes and health-conscious eaters that we consider to be both valuable advisors and great product ambassadors. Our ‘lucky number 7th’ bar is made from a gluten-free oat base and is our second bar made without nuts, like the espresso chocolate chip bar,” explained Bonk Breaker founder Jason Winn.

Riding as Team USA, Bausch, Hammer and Reed won a World Championship silver medal in the team pursuit last March in Holland.
With U.S. teammate Lauren Tamayo, Bausch and Hammer share the world record in the three-kilometer track cycling event that will make its Olympic debut for women in 2012.

Six-time U.S. National Champion and two-time Pan Am Championship gold medal winner Bausch overcame severe eating disorders that threatened to take her life over a decade ago, which put a halt to a promising modeling career.
It was during her recovery that she discovered her talent and passion for cycling. She uses the spotlight to help encourage and inspire others to overcome eating disorders and return to healthy eating habits. “As a veteran athlete, I’m careful about what I put into my body. Bonk Breaker is the only bar I ever eat off the bike as well as in training because they are natural and nutritious. There is not another bar on the planet that is as fresh and has that ‘just out of
the oven’ taste. I had been eating them for a while and when the opportunity came to work closely with this dynamic company, I was thrilled,” enthused Bausch, who expects to make her Olympic debut at age 39.

Earlier this year, Hammer won her fourth World Championship and became the first American woman ever to win three medals at a single track cycling world championships.
She set a world record in the individual pursuit and next year will be a medal hopeful in her second Olympic Games where she will ride the omnium and the team pursuit. “Not only do I use Bonk Breakers in training, but I eat them any time I want a healthy snack. I take the peanut butter & jelly bars with me on the long flights between the U.S. and Europe,” said Hammer, a Californian who presently resides in Mallorca, Spain.

Looking to make her third Olympic appearance, Reed was the first American woman to win a World Championship in the keirin in 2008.
Having amassed four World Championship medals and 30 World Cup medals, the fierce sprinter retired after the 2008 Olympic Games, but was lured back to the track last year by Bausch and Hammer. Reed said, “Bonk Breaker energy bars are so delicious. Now I actually get excited about eating on training rides. I am a bit of a foodie and follow a gluten-free diet, so it was difficult to find a gluten-free bar that provides enough energy and tastes good. But when I tried Bonk Breaker, they gave me the energy boost I needed and the quality ingredients are unlike any bar I've tried.”

“We are excited to add Dotsie, Sarah, and Jennie to Team Bonk Breaker.
Our sponsored athletes and teams provide vital feedback, which aids in our product development and keeps us on track. We consider them to be partners and family. These talented women represent the pinnacle of international sporting excellence, and are strong believers in Bonk Breaker and our company’s philosophy. We are proud to fuel their pursuit of Olympic gold,” stated Bonk Breaker co-owner Chris Frank.

Baked fresh using only natural ingredients, all seven flavors of Bonk Breaker are gluten-free and dairy-free.
Three additional flavors are expected to be introduced before the end of the year. Further information is available at <> .

About Bonk Breaker

Selected four times as the “best energy bar” by Competitor Magazine
, Bonk Breaker makes the best tasting energy bars on the planet. Professional and amateur athletes and anyone hungry for a nutritious snack on the fly reach for the dairy-free, gluten-free bars that are baked fresh from the finest natural ingredients. Bonk Breaker is presently available in seven delicious flavors: peanut butter & jelly, peanut butter & jelly high protein, peanut butter & banana, peanut butter & dark chocolate chip, almond butter & honey, espresso chocolate chip and the new blueberry oat. Created in 2006 by Jason Winn while training for his first Ironman triathlon, Bonk Breaker is based in Chatsworth, California and sold throughout the United States and in seven countries abroad. They are proud to sponsor Bausch, Hammer, Reed, Team SpiderTech (UCI Pro Continental), the Hincapie Development squad, and many other outstanding athletes around the globe. Visit Bonk Breaker online at <> and follow them on Facebook at <

Sunday, June 12, 2011

Rated “R” Race Report by Lisa Campbell

This isn’t so much of a race report…but a report about being at the race and all the exciting and dramatic events that happen behind the scenes. I was lucky enough to be rooming with Bonnie and Pam on Friday night since we were the only ladies doing the “granny” (otherwise known as Masters) race on Saturday.

I knew I was in a bit of trouble when Pam called me just as I was leaving and told me her and Bonnie were already there. Because the next words were….”we are getting ready to break open the wine”…In my head I saw the bottles of 2 buck Chuck being corked while Pam and Bonnie jumped up and down on the beds…with Bonnie’s dog Rusty watching…

Sure enough, when I got there…I was right! In the trash was a bottle of 2 buck chuck and there were Pringles, a loaf of Tillamook Cheddar, and various candy wrappers scattered about the room. Pam left to go to Del Taco for some pre-race carbs. It seemed like it was taking Pam awhile to get back from Del Taco…then, lo and behold Bonnie gets a phone call from her. Her room key was not working…or maybe she was at the wrong room. We’ve all done that know there are no numbers on those silly key cards. But actually Pam was just across the way at the wrong hotel…

When Pam got back to the right hotel…she walked in smiling…carrying a big fat burrito and said “I was sliding the card in every door, going up and down the hallway, thinking, why isn’t this working”.

Opting for something that wasn’t going to cause me severe GI distress (and an unenjoyable race for anyone behind me on the bike Saturday) Bonnie and I went to get pizza. I have never seen someone who can eat, get ready for bed and be asleep before I even sat down with my food…but Bonnie did it..she got in bed, her dog crawled under the covers and they were out like a light. I hate sleeping, but after Pam put her eye mask on and was out too…I had to do the same. I had no one to talk to. Even the dog was ignoring me.

I will spare you the details from Saturday…I’m sure Bonnie’s report will have all the info..but let’s just say that I learned a lesson about NOT chasing after your teammate’s wheel and bringing the damn peloton with you…sorry about that Pam. Yes, I did shed a few alligator tears after the race, but I did it in the privacy of some back lot somewhere after the race. Then Pam and Bonnie cheered me up and entertained me for the rest of the day. Actually, Bonnie pretty much slept the whole day, as did her dog Rusty. Pam…well…Pam helped me re-hash that race over and over until I finally stopped feeling bad about it. By the time dinner rolled around I was ready to focus on Sunday and stop worrying about Saturday.

Speaking of dinner, when I left the room in search of somewhere to buy Epsom salts for my aching “granny” legs Pam was breaking into the Doritos’s…or the Pringles, not sure which. Never have I seen someone so strong and consistent a racer as Pam…and now I saw the “fuel” she used... I was even more impressed, and frankly, a little scared…I was reminded of something Pam said right before Barry Wolfe, when we were talking about warming up. I believe it was something like, “The only time I ever warmed up before a race it was the worst race I ever had.” See…scary.

Sunday was definitely a better day for our team. PC, Bea and Dennis had arrived late Saturday night. I know what they ate for dinner because PC texted me pictures of Chicken and Waffles. I don’t really understand that whole combo…but I did wake up James (who had arrived later on Saturday) to show him the pics and he mumbled something like “yum” and that was the last I heard from him til the next morning. Dotsie and Ruth arrived early Sunday and we were ready to rock and roll!!!!!

Again, I will spare you most of the details of the race, but I can’t leave out one part…(sorry PC). After having several awesome moves throughout the entire day, PC was off the front again coming into the hill. About half way up we could see her…then she took a right hand turn, where there wasn’t a right hand turn. At least not on the course we were on. I heard a few ladies, kind of laugh and say “Oh, PC, that silly girl”…However…I really didn’t think she was taking a wrong turn on purpose. I yelled her name…but she kept climbing…the wrong way. We had some fun in the peloton…figuring out if PC was kidding or not..but when I looked back, I swear the look I saw on her face did not look like someone who was kidding. Well, at least she had a nice downhill to get back on the course. And as we all know, the race went beautifully for us, and we won! When I saw Ruth go, and get over 20 seconds…I knew she was going to TT her way home…

What did I learn this last weekend? Pam has the strongest GI system of anyone I know and something other than blood must run through her veins…Bonnie’s dog LOVES to sleep. (He slept on the front seat of James’s car throughout the whole race), PC needs a compass…Bea and I had really sore asses and need a constant infusion of chamois cream supplied to us throughout the race…Dotsie knows more people than God and Ruth can fricking fly!!!!