Meet Your 2012 MVP Coaches: Liza Rachetto

The Maximum Velocity Program officially kicks off Tuesday April 3, 2012, and we want to introduce the AMAZING coaches we've got for this year's program. Their experience ranges from UCI racing in Europe to the LiveStrong Challenge Century and everything in between.


Next up is Liza Rachetto, Primalwear/MapMyRide Pro Women's Cycling Team member and Liza Coaching founder. She is also training for this year's Ironman Canada. She's pretty much a bad ass!


1) Years Riding?
15

2) Why MVP?  
The community rocks!

3) Thing you are looking forward to the most? 
Utilizing the hills of los altos, some of the best training around.

4) Favorite thing about riding?
The sense of freedom on a bike

5) Favorite type of event? 
Criteriums

Meet Your 2012 Maximum Velocity Program Coaches!

The Maximum Velocity Program officially kicks off Tuesday April 3, 2012, and we want to introduce the AMAZING coaches we've got for this year's program. Their experience ranges from UCI racing in Europe to the LiveStrong Challenge Century and everything in between.

Today we start off with INTEGRATE Founder and President, Cat 2 MTB Racer, Al Painter, NASM PES, CES

1) Years Riding?

I’ve got 11 years of riding experience. I started out on MTB’s, and made the transition to the road in 2004 when I got bit by the Tour de France bug!

2) Why MVP?

A few years ago, I saw there was a need in Bay Area century training to add high intensity structured interval style workouts to take people’s fitness levels to the next level. I was convinced that you didn't need to have to ride 100 to be able to do 100 miles if you trained the right way. We saw to be true when we had people who had only ridden 60 miles at the most at a pretty good clip finish a century feeling great coming across the finish line.

I also wanted to test the theory that it is more important to be strong off the bike than on it, and based on the IPF methodology, we've shown there is a direct relation to how you function out of the saddle to the way you function in it. I think this is one of the reasons why MVP works as well as it does.

The MVP program is unique in this way because we believe shorter and more intense yields much better results not only in fitness gain, but weight loss as well. This program has evolved from the INTEGRATE100 Century Training Program into something that I couldn’t be more excited to be a part of!

3) Thing you are looking forward to the most?

I love teaching people new bike skills, especially on fat tires! One of my favorite things about coaching is when someone discovers they can do something they never thought they'd be able to. This is the best part of each season.

I’m also psyched to learn from the incredibly talented group of MVP coaches. They bring a level of experience to the table that is unmatched in the century training space, and I can’t wait to share this with the Bay Area cycling community!

4) Favorite thing about riding?

Hands down flying through flowing singletrack on my MTB, and riding with Jill when I’m lucky enough to have the chance!

5) Favorite type of event?

MTB race, the vibe is very tribal, super chill and they are just a blast to do! Cyclebration and Sea Otter are at the top of the list.

Chocolate Peanut Butter Swirl Protein Bars

Why not try making your own protein bars? Not only do they taste amazingly, but they’re simple to make and give you the protein you want. Plus, the recipe is easy to customize, so you can make your bars to your taste preferences; leave out the ingredients you don’t like, avoid allergens, substitute sugar with Splenda or Truvia, use whole grains, or add real nuts or dried fruit to your bars (I’m thinking about adding a bit of Nutella next time)! Making your own power bars lets you decide what goes in the bar you’re eating and what doesn’t. You can cut all those long-named chemical ingredients that you can’t even pronounce! Here’s a great recipe to make your own protein bars:

Chocolate Peanut Butter Swirl Protein Bars

• Cooking oil spray
• ½ cup plain oatmeal (quick oats, not instant)
• ½ cup unsweetened soymilk
• ¼ cup egg whites (2 whites)
• ½ tablespoon vanilla extract
• 1 scoop chocolate whey protein powder (1/3 cup)
• ½ cup sugar
• ¼ cup milled flaxseed
• 2 tablespoons white whole wheat flour or whole wheat pastry flour
• 1 tablespoon unsweetened cocoa powder
• ³/₄ teaspoons baking powder
• ¹/₈ teaspoon salt 
• 6 tablespoons natural peanut butter

1. Preheat oven to 350°F. Spray an 8×8″ pan with cooking oil spray.
2. In a microwave safe bowl, combine oats and milk; cook in microwave for 60 seconds. Stir and allow to cool; mix in egg whites and vanilla.
3. In a large mixing bowl, combine the whey protein, sugar, flaxseed, flour, cocoa, baking powder, and salt.
4. Add oatmeal mixture to dry ingredients; mix just until everything is moist. Spread batter in pan.
5. Place peanut butter in microwave safe bowl and heat for 45 seconds or until melted. Spoon peanut butter over batter in pan and swirl with knife tip.
6. Bake for 10 minutes; allow to cool completely before cutting into 6 bars. Wrap each individually in plastic wrap and store in the freezer or refrigerator. Unwrap and microwave 30 seconds to warm.

Makes 6 servings
Per serving: 195 calories, 11 g total fat, 2 g saturated fat, 5 mg cholesterol, 14 g total carbohydrate, 4 g dietary fiber, 12 g protein, 218 mg sodium.

IPF Wins Constant Contact All-Star Award!

INTEGRATE Performance Fitness has been award the Constant Contact "All-Star" Award for exemplary electronic community building.

"Your efforts last year to reach your customers and engage with them were exemplary. Stellar. Your customers noticed and responded positively. And we saw it. That's why we're incredibly proud to name you to our roster of 2011 All Stars. 

Only 10% of our customers achieve All Star status every year. That you've managed to do it for consecutive years puts you in an even more elite class, which makes your accomplishment even more noteworthy."