Fuel Up Wednesday: Hearty miso soup

This weekend, I was temporarily knocked flat by a weird one-day flu. Although it was short, it was bad enough to make my body incapable of consuming anything but orange juice, crackers, and soup.

We have a huge tub of miso in our fridge from a previous recipe, so I decided to try making miso soup instead the usual chicken-noodle remedy. I always prefer chunky soups to bowls of broth, so I set out to find a recipe for a hearty miso soup.

That's exactly what I found! This recipe is delicious, comforting, healthy, and filling.

My grocery store didn't have dried shitake mushrooms, so I used these intriguing (and delicious!) wood ear mushrooms instead. I also used more bok choy in place of the seaweed.

This recipe is definitely a permanent addition to the list of "get well" soups! What recipes do you use as wintertime flu remedies?

Adventure Friday: Bicycle fever and indoor cycling

What's that feeling in the air? That intoxicating scent?

It's bicycle fever.

It's that time of year when even the slightest hint of rhythm conjures vivid daydreams of pedal strokes. Percussive Latin beats suddenly give way to hallucinations of a sprint down a long flat road. Slow bass-driven songs inspire deep longings for tough uphill climbs. Footsteps suddenly seem much too slow.

It's that time of year when 40 degrees feels balmy, and when the quiet trickling sounds of snow melt are mistaken for the arrival of spring.

As a (wimpy?) three-season cyclist, I get bad cases of bicycle fever every winter. This year, skiing and snowshoeing helped stave off the fever for quite some time. This week, finally, it hit me.

Andy has a set of rollers, so we set them up for my road bike. Thursday was my first time ever using rollers, believe it or not! He claims that that the front roller drum is a pain to adjust, so I'm only using the front fork stabilizer right now. Still, it felt like heaven. Once my legs started pedaling, it was hard to stop.

When I was a gym member in New York City, spin classes gave me my cycling fix. Now, I think I like rollers better. Feeling my own familiar bike underneath me—handlebars, seat, pedals, fit, and all—is ten times better than the hit-or-miss quality of gym spin machines.

Fuel Up Wednesday: Overnight oatmeal

It's amazing what a mason jar and a few hours can do.

Andy and I have discovered a treasure trove of DIY food delights using mason jars, from escabeche to yogurt. On winter mornings, however, my favorite mason jar recipe is a working-woman's lifesaver: overnight oatmeal.

Whole oats are much more filling (and arguably more healthy) than most instant oatmeal, but who has time to slave over the stove in the morning? Instead, before going to bed, just toss a 1/2 cup of whole rolled oats into a jar, add 1 cup of water, cover, and place the jar in the fridge overnight. 

In the morning, heat the jar in the microwave on high for 1 minute, or until oats are thoroughly heated. Drain off any excess water, and then add honey, cinnamon, fruit, or any topping of your choosing.

It's a quick and filling breakfast for both work mornings and dawn patrol — and if you're running late, just throw the jar in your bag and go!

Survival Monday: 5 outdoor gear items for every day use

In a comment on a previous post, a fellow blogger shared this short article about loving your stuff. Materialism is only bad, the writer argues, when we constantly dispose of old items and seek better ones. Stuff isn't bad when you really use it, you really love it, and you really make it last the test of time.

This is true for most of the outdoor gear that I own. I love that gear, and I use it well. Here are 5 gear items that I use on a daily basis, just because they're that good.

1. Kleen Kanteen 12 oz Insulated Mug - I love this mug so much that I've already dedicated an entire blog post to it. Almost one year later, the love affair is still going strong. 

2. Light My Fire Spork - Light My Fire is a Swedish company that sells an eclectic mix of camping gear, best recognized for its bright colors. Of the entire product line, this spork is the lay woman's winner. I use my spork for lunches at work and snacks on the go. The curved shape is comfy in the hand, and both the spoon and fork sides function beautifully.

3. Turtle Fur Neck Warmer - I have always had a weakness for scarves, but now I've done one better: fleece neck warmers. This Turtle Fur neck warmer not only keeps me warm while skiing and hiking,  but also proves to be a toasty accessory for around-the-town use. Plus, this particular fuzzy is made with Polartec Repreve fleece, a textile made from recycled materials. How cool is that?

4. Merino wool socks - I know what you're thinking: "Wool socks? Ugh. How boring." What could be better than toasty toes on a frigid day? Many merino wool yarns are now heavenly soft, and warm socks can be found for almost any sporting adventure. Best of all, it takes days of wear to make these merino wool stink, and these socks can really take a beating before holes appear. My favorites are Chrome no-show socks for warm weather walking and cycling, Darn Tough for hiking, and Fits for every day coziness.

5. KEEN Targhee Mid II hiking boots - Andy and I are both on our second pair of Keen boots, but not because they're made poorly. On the contrary, we both loved and used our Keen Targhees so much that we wore our first pairs right into the ground. Sure, these boots are waterproof and sturdy, but the real attraction lies in how wonderfully easy it is to break them in. No blisters, no stiffness—KEENs are ready for rain, snow, and shine; trail, park, and sidewalk.

What gear gets you through the daily grind? What things do you absolutely love?

Adventure Friday: Traveling with grief and a budget

Today, Andy and I are finishing up our second crosscountry road trip from the east coast to Salt Lake City. Although we followed the exact same route both times, these road trips are wildly different from each other.

Traveling with Grief

When we first did the trip in October 2011, we were driving Andy's tiny Nissan Sentra, overpacked and loaded down with Andy's life belongings. This week, we're driving a zippy Volkswagen Passat, just purchased from a family member and my first ever car. In October 2011, we were giddy with the excitement of Andy's new job and new life. We were awed by the stretches of country we had never seen. This week, although our eyes still saw the beauty of endless blue sky and scrappy pine bluffs, we also felt the burdens of anxiety and sadness. Worries about work, money, family, self, and loss lurked somewhere within the hum of the tires, the vibrations of the engine, the gusting of wind. 

Eating on a Budget

One difference that I've really enjoyed is our approach to food this week. In 2011, we mostly ate at restaurants along the road. We're pretty broke this time, so we packed all of our food with us: instant oatmeal, peanut butter, bread, trail mix, cheese, beer, Red Bull, and a huge batch of spaghetti with homemade sauce. We wash our reusable bowls and utensils with Dr. Brauner's liquid soap in the hotel sinks, and we refill our big coffee mugs at each hotel breakfast.

Let me tell you, at the end of a long driving day, there are few things more comforting than those spaghetti leftovers.

Love begins with 'W'

One thing that has stayed the same is my love for wind turbines and Wyoming. I think my mom would have liked both, too.

Fuel Up Wednesday: Comforting corn chowder

I mentioned in my first Fuel Up Wednesday blog post that I loved the corn chowder from Two Peas & Their Pod. Apparently, so does my family.

Please pardon the poor lighting

I first made this chowder for my dad and brother when I was in Connecticut for Christmas. Last week, when I was aching to do some therapy cooking, my dad requested this dish again.

While the chowder cooks, I use a separate pan to brown a pound of sliced chicken sausage. When the chowder is almost finished, I add the sausage and a dash of red pepper flakes. It's a rich, hearty, comforting meal—and wonderful therapy cooking.

Survival Monday: Snow days of the northeast blizzard

On Friday, the day of my mom's burial, a blizzard hit the northeast. We went to bed on Friday night, dazed and shell-shocked, but without too much worry about snow. We woke up on Saturday morning, however, to 30 inches of snow and even higher drifts.

Good morning!

Luckily, we still had power, food, and (some) booze. Even better, we had four pairs of hands and one powerful snowblower to clear the cars and the driveway.

Snow-blowing up a storm

Unfortunately, the condition of our street, like many others, left a little to be desired.

Our road

The snowstorm gave me more time to spend with my father and brother. We drank coffee in sunny windows, mixed cocktails by the fire, and released pent up tension by shoveling snow.

It also gave me more time to spend with myself. I practiced some yoga, cooked comforting meals, and compiled a few blog posts. I also learned that it's too easy to distract myself from grief with a book or the Internet.

Cabin fever footpaths through the street

As of Sunday afternoon, the snowplows still hadn't come to our street. Although forced relaxation can be a wonderful thing, Andy (who flew out for the wake and funeral) and I are anxious to get back to our own apartment in Utah. Andy and I have a rare opportunity to buy a good car from a family member, and we were originally planning on driving back to Utah from New Jersey. Our biggest obstacle was getting off of the unplowed street, and our days allotted for driving across country were quickly diminishing.

So, we decided to take matters into our own hands.

My parents' house is just half a block away from a plowed "snow emergency road." Sunday morning, we considered trudging through the snow to the corner, to have a car service pick us up. Instead, Andy's father went above and beyond, and he picked us up from said corner and brought us back to New Jersey so we can begin our road trip.

Today, I am grateful for pleasant snow days, healthy bodies, good food, loving family, and a supportive partner—and his amazing family.

Adventure Friday: Celebrating small adventures

On the evening of February 4, World Cancer Day, my mother passed away. After multiple rounds of chemotherapy and two stem cell transplants, Mom was cancer free. And yet, she died. 

Her death followed a six-month yo-yo between crisis and small improvements in health. After her battle with cancer, her body was weak enough that the smallest illnesses became life-threatening. Her lungs consistently took the brunt of these battles. In the end, her lungs failed her.

As my father, brother, and I pour through old photo albums, it becomes easier to remember the woman my mom was before her downward spiral. Mom was compassionate woman who overcame great challenges in her life to find confidence, happiness, optimism, and adventure.

She loved New York City. Mom took this snapshot of lower Manhattan at the beginning of a Bermuda cruise with her future sister-in-law. 

She loved that I lived in New York City. Every visit became an adventure, from our playful day at the New York Botanical Gardens in the Bronx...

... to our splurge on Wicked Tickets...

...to wandering aimlessly through the changing neighborhoods of Manhattan.

She loved music. In 2009, at the age of 54, she attended a music festival by herself just to see Crosby, Stills and Nash. Somehow, feisty as ever, she managed to get right up to the stage. 

She loved that my brother played music. Every single one of his performances was an adventure.

Most precious of all, she found adventure in small moments. She could take joy in stillness. She built a strong and loving foundation of family and taught her children to explore the world with curiosity and confidence. Each of my own adventures is a sprout of the seed she planted. 

Fuel Up Wednesday: Cheese, cheese, cheese

Today's dish is an old favorite from Emily Bites, a blog featuring recipes that are Weight Watchers friendly and tempting to even the most picky man or child.

This is not your average rice-and-beans dish. Emily calls it "Amazing Cheesy Mexi-Rice," and caramelized cheese is the star of the show. If you like the smokey taste of crispy cheese, this is more than worth the stir-time. Vegetarians and meat-lovers rejoice: it can be made with or without meat. Pair it with a salad for a well-rounded meal, or indulge in a hearty bowl-full. I won't tell.

Survival Monday: In love with long johns

Life took a tough turn for my family this weekend. I've been trying to write about it, but it's still too soon for the words to come. The words will come eventually. In the meantime, simple routines provide a semblance of comfort.

The posts appearing on my blog this week, including the little blurb below, were written and placed in my blog's "publish" queue days ago. I'll let them continue to be published as originally scheduled, because they reflect some of my favorite small pleasures that help keep life bright.

Old school long johns

I could not have survived my first January in Salt Lake City without long johns. OK, well, technically thermals. I own two sets of Terramar Helix tops and bottoms, and if I could, I would wear them every hour of every winter day.

The first set is about three years old, and it's still in great shape: not too saggy or baggy and no pilling or thinning. Silky soft, wonderfully warm, and incredibly fast drying, I use them for hiking, cycling, and skiing. On particularly cold weekday mornings, I snuggle into them and add extra layers on top for my commute to work. Once at work, I change into my professional clothes -- happily dry and warm.

Whether waiting for a bus, riding on a ski lift, or crawling out of a sleeping bag, I am so happy to rely on this soft, warm layer. And sometimes, there's nothing better than lounging on the couch with just long johns, wool socks, and beer.

Adventure Friday: Becoming a Gear Head

I've been learning how to ski this winter, mostly at Andy's insistant persuasion. First thing in the morning, before we get to the mountain, I'm pretty poor company. A typical Sara monologue sounds like this:

"It's too early. Can't we sleep in?"
"I never get to sleep in."
"Why do I always have to get up first?"
"I don't feel good."
"Why do I always have to make the coffee?"
"Wait, I need coffee."
"We never go snowshoeing. When can we go snowshoeing?"
"I miss hiking. When can we go hiking?"

Once I'm on the mountain, my competitive side takes over and I start having fun. Sunshine and pine trees help, too. Skiing just isn't something I typically suggest of my own will.

Until recently.

Sunshine helps

Andy surprised me with a pair of my own skis this week, and suddenly all I can think about is skiing. I can't wait to try them. I'm excited to see how they feel, and I'm excited to challenge myself. They're longer than the rentals I've been learning on, and I'm anxious to see whether I can finally break the habit of leaning back. (Or the habit may break me.)

Skis!

Sometimes I forget how much of a gear head I really am. After all, I only have two bicycles, three backpacks, four types of technical fleece, four different hydration systems, one camping hammock, and one pair of snowshoes. That's not a lot, right? Ugh.

The key to most outdoor adventures is minimalism. Whether you're carrying a week of supplies in a backpack or pedaling up a steep incline, less is often more. So why is it so easy to accumulate (and fall in love with) gear?

Or, really, why do outdoor hobbies multiply and expand?

Fuel Up Wednesday: My favorite food blogs

A tiny New York kitchen

Let's be honest. The "Local Wednesday" post idea never worked very well. While the theme was initiated with good intentions, I am too  spontaneous (or too disorganized) to successfully post on local outdoorsy events before they happen. Heck, after they happen.

Instead, let's turn to the other passion in my life: food. 

I'm not a health nut and I'm not a master chef. I do love to cook, though, and the food I put in my body changes with the seasons and the activities of my life. In all its delicious and complex glory, food is fuel.

A number of fantastic food bloggers inspire my cooking, and I'm looking forward to featuring them on Wednesdays. After all, what better way to get through a rough week than a comforting meal? 

Emily Bites

This healthy blog features American-style Italian and Tex-Mex cooking, perfect for feeding families and husbands. Think buffalo sauces, pasta casseroles, chicken bakes, and football food -- but with a Weight Watcher's twist.

Green Kitchen Stories

When I want to challenge myself with an elaborate and time-consuming dish, I go here. These elegant vegetarian recipes, crafted by two young artistic parents in Stockholm, are not for the timid or unadventurous. I am in love with their beet bourguignon (yes, beet with a 't') and no-rice risotto with chard.

Love and Lemons

Now that I'm writing about this blog, I don't think I've actually made any of their recipes yet! But the pictures are absolutely beautiful, and I read every post.

Oh She Glows

Monstrously green but oh so yummy!

My inner vegan has a crush on this blogger. Although I'm not faithful vegan myself, I love experimenting with her recipes. They are delicious, refreshing, and fun. This blog is also the source of my dangerous Green Monster addiction.

Peas and Thank You

This was the the first food blog I ever followed religiously. Try her Summer Succotash Quesadillas with Nacho Mmmm Sauce or her Noodle Salad with Peanut Mmmm Sauce, and you'll understand how she wooed me.

Pioneer Woman Cooks

With a wonderfully organized labeling system that includes categories like "Cowboy Meals," "16-minute meals," and "canning," this blog offers awesome down-home do-it-yourself resources.

Santa Fe chicken a la Skinny Taste

Skinny Taste

Gina's recipes always hit the spot. From breakfasts and smoothies to slow cooker meals and easy weeknight dinners, Skinny Taste has an amazing range of delicious recipes.

Two Peas and Their Pod

I can't remember how I stumbled across this blog, but I was very excited when I re-discovered that this family lives in Utah! It's fun to cook along with someone who also shops at Utah farmer's markets — our veggie seasons are in sync! Their corn chowder recipe inspired a slow cooker spin off of my own.

What food blogs do you follow? Where do you find your cooking inspiration?

Survival Monday: For Your Health

After spending eight years in cities that had great walking and public transit infrastructures, I have a hard time picturing myself in a residential suburb. I prefer being able to walk or bike or bus for work, errands, and fun.

Where we live in Salt Lake City, I can get away with doing most of my commuting and small errands on the bus. Even still, there are some nights when I find myself spitting and cursing because the bus only runs at 8 and 9 p.m. before stopping completely. 

The limited accessibility to public transportation is particularly frustrating on days like—well, any day last week. With the exception of a few weekend snow storms, Salt Lake City had been trapped under a layer of thick polluted haze since the beginning of January. 

The pollution stays in our bowl-shaped valley during a weather phenomenon called an inversion, as illustrated by the graphic below. 

Inversion Smog Episodes by Salt Lake Tribune

For two locations just 45 minutes from each other, you end up with a weather forecast that looks something like this:

(And really, the mountains were closer to 40 degrees by midday.) 

A significant portion of this pollution comes from vehicle emissions, from the things you and I do every day. 

The Utah Division of Air Quality offers a great list of "things you can do" to help, and I plan on adding a few to my own routine. However, many of the transportation suggestions are either truly unrealistic or psychologically daunting for the majority of the population. 

Kennecott Copper Mine recently donated 2,500 free transit passes to the public. That's an amazing start, but it just scratches the surface. Local businesses and local governments both need to focus on active infrastructure change and sustainable consumer incentives. Public transportation needs to be more convenient than driving. Industry needs to invest in longterm upgrades and cleaner technology. Most importantly, the public needs to demand change. 

The Utah Physicians for Healthy Environment highlight key issues. Are you on board?

Update 29 Jan. 2013: Governor Herbert and transportation officials met today to discuss the air quality issue. Read more. 

Survival by bicycle

Remember when A. moved to Salt Lake City and we weren't sure whether it would be long-term? Well, almost one year later, it's long-term.

The past year has been, for both of us, one of those periods in life that test you far beyond your comfort zone.

A. had moved across country in the hopes that an exciting but risky internship would jumpstart his non-existant career. I was balancing a full-time position with an intense search for a new job. My mother—who has forever been my rock and confidant—continued her two-year battle with non-Hodgkins lymphoma. Months of hard work, sleepless nights, and emotional strain dragged on. 

Then, in one surreal week, my mom landed in the ICU in a Connecticut hospital and I received an amazing job offer in Utah. My life seemed to be screeching to a halt and just beginning at the same exact time. The months that followed faded into a blur.

I remember riding a lot. 

I remember taking the train to Connecticut a lot. My bike, of course, came with me.

I remember bursting into tears while biking to work one morning, and being unable to stop crying until I ordered and ate a side of bacon.

I remember packing boxes and moving furniture at all hours of the hot, humid night. I remember the friends and family who helped me.

Now, I live in Salt Lake City with A. I love my new job, and A's internship has turned into a full-time position. I still ride my bike to work, and we hike together on the weekends. I miss my family, and while my mom's struggle has continued along a roller coaster track, her doctors are working hard to move her out of the hospital and into a physical therapy rehab facility. 

Things aren't perfect. The journey is far from over. There are many times when I wonder, à la Monday Morning Mantra, "What the f**k have I done?" But this past year has taught me that determination can reap amazing rewards; that a loving and supportive family is an invaluable gift; and that a bicycle is one amazing piece of survival equipment. 

Blogspiration: Ride, Eat, Sleep, Repeat

 Found at Bike Commute News. Design by Karl Rosengarth: www.wearehold.com

I start my day on a bicycle and end my day on a bicycle, and that is an undying source of joy for me right now. 'Nuff said.

Blogspiration is a meme hosted jointly by GrowingUp YA and saz101.

Adventure Fridays: Experimenting with food

When eating for your adventures, experimentation is key. Everyone experiences different cravings — sweet treat or salty snack; cold drink or hot meal —as well as different levels of hunger. 

Lately, I've been experimenting with the amount of food I need to pack for a bicycle commute. Packing my own lunches and snacks is healthy, cheap, fun, and a lot easier than running out of the office every other hour to buy a granola bar. 

Planning your meals for a bicycle commute depends on the length of your commute and your body type. A relaxed 15-minute commute may not require a significant change in eating habits, but a fast-paced 45-minute commute may leave you feeling ravenous. While I am a fan of using instinct to tune into your body's needs, a basic calorie counter can help you identify your target range for losing, maintaining, or gaining weight while cycling.

The food I eat changes with the weather and seasons (lighter meals during a heat wave and more oatmeal on cold mornings), but I think I've nailed down a basic pattern that works for me.

Morning

• Before hopping on the bike, I eat a small bowl of oatmeal with honey and ground flaxseed, or homemade granola with plain yogurt.
• I drink water with breakfast, and water on my ride.
• Within 30 minutes of getting off my bike, I follow up with a snack: banana with peanut butter, or a hardboiled egg and a slice of toast with honey. Don't forget coffee! 

Afternoon

• For lunch, I bring a home-cooked meal to reheat in the office microwave. Hearty fibers and proteins keep me full. I drink water instead of soda or juice.
• To stave off my inevitable afternoon craving for chocolate, I finish off my lunch with sweet fruit like grapes or homemade applesauce. Or, I go straight for the chocolate.
• Later in the afternoon, I munch on homemade popcorn—not from a buttery microwave bag, but popped on the stovetop with some olive oil and sea salt.

Evening

• I always pack an emergency granola bar or energy gel for my ride home, just in case my body can't wait until dinner. 
• I'm still drinking water. Really, the only beverages I consume are water, coffee, and the occasional beer. 

What foods do you eat to fuel your outdoor fun? What's your favorite meal of the day?

Saddle discomfort in women's cycling

I am not someone who puts form before function.

In New York City, surrounded by women who can expertly walk for miles in high-heeled shoes, I pound the sidewalk with every part of my feet planted firmly on the ground. (With arch support, please.)

In New York City, surrounded by female cyclists who ride in dresses without breaking a sweat, I don sports clothes and pack a change of outfit. (I really like riding fast.)

And in New York City, where vintage road bikes and Brooks saddles are all the rage, I recently put my coolest-looking bike under the knife. (It isn't pretty.)

Meet Quickbeam, so named for his "woodgrain" paint job and my nerdy love for Tolkien:

Quickbeam is my cheap city bike: single speed, steel frame, few valuable parts to steal. Still, he's a handsome gent.

 To match the woodgrain pattern, Quickbeam came with a beautiful saddle.

Although the saddle isn't actually made from wood, it's pretty darn uncomfortable on lady parts. And unless you're experiencing muscle burn from a tough workout or the initial saddle sores of a long trip, there is absolutely no reason to feel pain while riding a bicycle.

No reason.

After two years of putting up with saddle discomfort (an unusually long period of time for me), I finally decided that the beautiful seat just had to go.

This thin road bike saddle—meant for an aggressive, forward-leaning posture—boasts a cutout for the female anatomy. Quickbeam may look a little awkward now, but the new saddle is so much kinder. I'm already dreaming of long, comfortable rides that won't do damage to my womanhood.

That's how it should be, ladies.

Not all female cycling problems are the same. For an in-depth discussion of women and saddle discomfort, and how to find the right solution for your ride, check out this post by Lovely Bicycle.

Blogspiration: Companionship of bicycles

The trouble with having an outdoor-themed blog is that the subject-at-hand too often serves as a convenient distraction from writing.

Encouraged in part by the sheer joy of exercising and in part by the recent and unfortunate loss of my 30-day subway card, I have been cycling a lot lately.

When I stumbled across this article in my Twitter feed, the following line caught my eye:

"Bicycles will refuse to do anything for you, but [they] will gladly do anything with you."

Oh, how wonderfully true.

Bicycling eases feelings of stress. It inspires some of my most productive and creative days. It carries me through my city and to new places. It sparks conversation with complete strangers. It encourages confidence, health, and joy.

It's not the bicycle, though, that causes these things to happen. It is I. The bicycle is just along for the ride.

Blogspiration is a meme hosted jointly by GrowingUp YA and saz101.

How to prevent knee pain when cycling

Ouch! www.scody.com.au

Recently, a friend triumphantly announced: "Biked 18 miles yesterday. Today my knees hurt a lot. Still think it's a win, though!"

Yes, girl, that is definitely a win. But your knees don't have to hurt. In fact, it's a good idea to avoid knee pain altogether. Try these five easy adjustments to keep your knees healthy when you ride.



1. Pedal in a lower gear. "High gears" use the large chainring at your pedals and the small cogs on your back wheel. These gears allow you to pedal slowly while covering more ground. They're ideal for pedaling downhill or riding with the wind at your back. However, because these gears put more resistance on the pedals, they also put more resistance on your knees. Try spinning a lower, easier gear. Experiment with different combinations. At first, it may feel awkward to pedal more quickly, but your knees will thank you.

2. Perfect your form. The next time you ride, take a look at the movement of your legs. Are your knees pointing in toward the bike? Are they pointing away from the bike? Both of these angles require sideways movements that irritate the cartilage in your knee socket. Focus on pedaling with your knees forward, so that your legs move straight up and down like pistons.

utilitycycling.com

3. Consider getting baskets or toe clips. Pedaling freely encourages one simple motion for your feet: down. Fastening your feet to the pedals with toe clips allows for a greater range of pedaling strength. Now you can move in a smooth, circular motion, pulling up as well as pushing down, and taking even more pressure off of your knees.

4. Decrease the weight in your bag. This follows from #2. Last summer, I rode my bike to and from work with a messenger bag that held my laptop, lunch, coffee, and clothes—among other things. The bag hung from my left shoulder. While I wasn't surprised by the pain that developed in my shoulder, it did take some time to recognize the connection to the pain in my left knee. When I rode with the bag, my body overcompensated for the weight by shifting my balance on the bike. Leaning just slightly to the left placed more pressure on my knee and altered the movements of my leg. Ride light, or put your load directly on your bike.

5. Adjust your seat height. A seat that's too low can also do damage to your knees. For an easy fix, visit your local bike shop and ask them to help you find the right fit. This method is not foolproof, however. I like Sheldon Brown's do-it-yourself approach:

"I suggest gradually raising your saddle, perhaps half an inch (1 cm) at a time. Each time you raise it, ride the bike. If it doesn't feel noticeably worse to ride, ride it for at least a couple of miles/km.

"If it had been too low before, your bike will feel lighter and faster with the new riding position. If raising the saddle improved things, raise it again, and ride some more. Keep doing this until the saddle is finally too high, then lower it just a bit."

Insatiably curious, like me? Check out SheldonBrown.com for an amazing encyclopedia of everything you wanted to know about cycling—and more.

Blogspiration: Women Ride for CycloFemme

Busy weekends have recently prevented me from writing my Sunday Blogspiration posts. Today, however, I'm typing this as I let my blood cool from an amazing CycloFemme ride. At 9:30 this morning, I joined 8 amazing women for a 22-mile bicycle ride through New York City (plus another 8 miles back to my apartment).

Just a temporary tattoo — for now!

I love the concept, I love the logo, but most of all I love the photos that are popping up on the Instagram #cyclofemme stream. It's incredibly inspiring to see so many women and girls (and a few men!) coming together over the simple love of riding.

Want to be inspired? Check out the CycloFemme photo stream here: http://cyclofemme.com/

Blogspiration is a new meme hosted jointly by GrowingUp YA and saz101.