November Club News: Stay fit this winter

Bob Welbourn repeats as Masters Cyclocross National Champion

The Canadian Cyclocross Championships returned to Winnipeg, MB again and saw the nation’s best riders compete head to head on a grueling fast course. With both speed, and technical skill, Bob Welbourn defended his title to become the 2015 Canadian Cyclocross Masters (40-49) Champion. Congratulations also goes out to Devon Moonie, who finished 8th overall in the U23 Men's competition.

Cypress Challenge returns Sunday, August 14, 2016

November marks a national campaign of awareness for Pancreatic Cancer where landmarks across Canada are illuminated with purple lights. It's a timely reminder of only a few months ago in which we saw 675 riders join together in the Annual Cypress Challenge, to support the fight against pancreatic cancer.

Over the past eight years, the Annual Cypress Challenge has raised over $1.6 million, has become the largest privately funded fundraising event for pancreatic cancer in Canada, and the largest community-based event for BC Cancer Foundation. Thank you to Shig Tamagi and MillCreekPictures for beautifully capturing the determination, endurance, emotions and joy that was the 2015 Cypress Challenge. Mark your calendar, Cypress Challenge will return next year onSunday, August 14, 2016.

Get fit this winter season with spin classes

It's getting cold and wet outside, but that doesn't mean it's time to stop training. Glotman•Simpson Cycling and TaG Cycling want to help you maintain your fitness these winter months with an exclusive spin class offer starting January 1, 2016.

GSC members can purchase a 6-class package for only $120 (plus tax) valid until March 15, 2016. Interested? A special promo code is required to take advantage of this offer. Please and identify yourself as a GSC Club Member to receive your promo code and further instructions on how to book your next spin class.

With locations in North Vancouver and Whistler, TaG Cycling is opening a new Vancouver Studio at Broadway and Columbia November 21, and celebrating with an open house and complimentary classes. Try it out for a spin (yup, that's a pun), and get one month of unlimited cycling sessions for only $99 (special offer only available until December 31, 2015). Individuals that purchase a spin class package now through December will also qualify for a draw to win 7 days of fully supported riding in Corsica, France!

TaG Studios are equiped with bikes and pedals (accomodating almost all types of cleats), and after your first visit, are adjusted to your specific measurements prior to every class. So when you show up, put on your shoes, hop on and roll. For complete special offer details and more information visit

2016 Club Membership Registration opens this December

Our 2016 season membership registration is expected to open in December. Look for the e-mail announcement in your inbox soon!

We're extremely thrilled to bring back a varied array of rides, activities, and special events in the upcoming season. Even better, were adding a few new items on the calendar for 2016. If you'd like to take a sneak peak at what's in store, check out our 2016 events and cycling clinics. More details will be announced in the early new year. 

GSC Strava Challenge Winners

From July through October, GSC riders ranked themselves against each other in three Strava challenges. The men, women, racer, and non-racer category results are officially posted. See how you stacked up and view the Tour of Vancouver ChallengeSprint Challenge, and King and Queen of the Mountain Challenge. The coveted yellow, green and polka dot socks will be awarded to winners upon our next kit clothing order in the spring.

Fat loss 101

By Melanie Ackerley

The most important part of fat loss is creating positive habits that you can maintain. The idea is to create lifestyle habits that the body can adapt to with very little effort. Everything we do that keeps us alive and healthy is patterned; everything from our sleep/wake cycle to our eating and exercise habits, breathing and mindset. Being able to control these patterns is a crucial component if fat loss is of interest. Here are a few examples of habits and patterns to control:

Eat a balanced breakfast. The first meal of the day literally breaks the fast and acts to jump start your metabolism. Combine a source from each macronutrient and watch the positive effects this has on your energy and appetite the rest of that day.

Eat 5-6 times per day. The body functions at its best when food is consumed in smaller amounts more often throughout the day, think every 2-3 hours. If the body has food on a continual basis it has no need to store food (energy) for the future (body fat) and you will have created a healthy pattern where the body will dispose of it. Eating throughout the day also ensures balanced energy and blood sugar levels and will help boost productivity, mood, and overall well-being.

Avoid eating large meals. Eating until full is a poor indicator of how much to eat. The stretch reflex in the stomach is slow. If you eat a large meal quickly the stomach does not have enough time to tell you that it is full. As well, over-eating creates fat, and is a result of too much work for the digestive system, leading to a weakened system, poor malabsorption of nutrients. Take the time to consume your meals slowly. Making it a goal to eat till you are satisfied rather then full will go a long way towards trimming that waist line.

Include adequate water consumption throughout the day. Similar to food, if the body doesn’t get enough water it will store as much of it as possible. This results in bloating and excess water being stored under your skin. Drinking sufficient water on a continual basis away from meals (as this causes a dilution of digestive enzymes and acid putting more pressure on the digestive system) will encourage the body to shed a couple pounds by flushing these unnecessary stores from your system.

Avoid empty foods. Refined, processed items such as white bread, white rice and white bagels, have very little nutritional value and are digested very quickly creating large spikes in blood sugar. Blood sugar spikes forces the body secrete more Insulin and this leads to fat storage. Try reducing these foods and replacing them with their more wholesome counterparts such as long-grain rice, multi-grain breads or even gluten-free breads.

Incorporate more fruits and vegetables into your meals and snacks. These foods contain the highest sources of vitamins and minerals, and lots of fibre which is key towards feelings of satiety. They also contain antioxidants that act to protect us from disease and free-radical damage endured by stress/exercise. If cooking your vegetables the best cooking method is steaming, followed by roasting or baking, while the worst methods being frying or microwaving. The latter method literally destroys all nutritional value the food once contained rendering it void of any health benefits.

Ensure a source of quality protein is consumed at every meal/snack. Protein is one of the only food sources that causes the release of the hormone Glucagon. Glucagon allows the body to release its fat storage. It is imperative in the repair of muscle tissue used while working out or out cycling. Animal protein also contains Carnitine, another essential element in the burning and uptake of body fat into the muscle cells so it can be burned.

Avoid the wrong types of fats. Not all fats are created equal. Educating yourself on ‘good’ and ‘bad’ fats is key towards a healthy body. Hydrogenated and Trans-Fats are the ‘bad’ fats and should be avoided at all cost. These are most often found in fast food, TV dinners, junk food and lots of baking. Unsaturated and polyunsaturated are ‘better fats’, and their consumption is encouraged. Omega Fats, particularly omega 3’s are extremely good for you!

Last and not least, sleep is essential towards a healthy body mass. Not getting sufficient amounts or getting the key hours for an optimal body composition will make fat loss efforts more challenging then they need to be. Good luck!

Melanie Ackerley is a Certified Personal Trainer, and Registered Holistic Nutritionist, at Better Bodies Health Solutions. Melanie develops and delivers various nutrition guide programs, and understands the role good nutrition plays for optimal performance. Melanie also works with the Vancouver General Hospital's Mental Health Unit as the organizing body for their health and wellness derivative. @BettRbodies |