https://intrepidcycling.co/blog daily 0.75 2021-11-04 https://intrepidcycling.co/blog/t-swift-to-cody-we-are-never-ever-getting-back-together monthly 0.5 2021-11-04 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/aa77fda1-b78a-4b15-a026-bc7e2b092831/20200827_073959.jpg Blog - T-Swift to Cody: We are never, ever getting back together. - T-Swift to Cody: We are never, ever getting back together The ultimate Iceman MixTape https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/61a51030-0b34-4308-8a3d-393633e91ec5/20200911_142439.jpg Blog - T-Swift to Cody: We are never, ever getting back together. - #beintrepid Attainable, realistic, no BS training. https://intrepidcycling.co/blog/shifting-your-mind-set-before-shifting-your-gears-see-what-i-did-there monthly 0.5 2021-02-16 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1613500684277-VW2L0MXLGP3ROQGUP4G4/belt+coach.jpg Blog - Shifting Your Mind-Set Before Shifting Your Gears- Coaches Insight - A Shift … Reevaluating our “why” https://intrepidcycling.co/blog/immune-health-easy-steps-to-stay-on-top monthly 0.5 2020-12-06 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1607265125402-8Y9D1PUVQVOG22BUQPPO/N+Roots+Logo.png Blog - Immune Health: Nurse Meg Gets Us Dialed - Bring on the basics: WINTER IS COMING! This means snow biking, skiing, and all cold weather activities are about to be filling our cups with adventure and stress relief. Having said that, in order to best prepare our bodies for the season ahead, there are a few immune health, tips and tricks that you can implement into your daily self-care routine. I should probably mention that my name is Meghan Sarna and I am a certified Family Nurse Practitioner and Holistic Nurse. I work at an integrative medicine practice called Table Health where we prescribe more supplements than medications and emphasize lifestyle changes to improve health. It’s pretty rad. Recommended Vitamins Vitamin D (ask your healthcare provider to check your vitamin D level before initiating higher doses) 4,000 IU- 5,000 IU daily (or more, based on your levels) Vitamin C **ASCORBIC ACID** 1, 000 mg per day to prevent illness 1, 500 mg - 2, 000 mg IF sick ** higher doses of vitamin C may be problematic if you have a G6PD deficiency (Glucose-6-phosphatase dehydrogenase) ** Zinc 15mg 1-2 times per day to prevent illness increase to 30mg 1-2 times per day if you’re sick. Along with additional supplement support during the winter months, I also suggest: Getting at LEAST 8 hours of sleep per day Sweating once per day (feel free to use the sauna, if you have one) Practicing proper hand hygiene (warm water with antimicrobial soap) Drinking THE fire cider (see recipe below) https://blog.mountainroseherbs.com/fire-cider For detailed information regarding more preventative supplements and dosage recommendations, please watch this video provided by Dr. Andrea Stoecker at Table Health, Traverse City. Cold, Flu, and COVID Support & Prevention --- OR --- If you’re looking for a holistic, primary care provider, I’m accepting new patients and would be happy to assist you in optimizing your health journey. XOXO, NRFW (Nurse Meg) https://intrepidcycling.co/blog/covid-19-protocols-and-safety-measures-for-intrepid-cycling-co monthly 0.5 2020-08-30 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1598815288067-BS5J6TTCQZIUNSO8XLF5/20200830_150920.jpg Blog - Covid-19 Protocols and Safety Measures for Intrepid Cycling Co. https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1598815133861-9Z076E7U6FKZPM3LALB0/20200830_141904.jpg Blog - Covid-19 Protocols and Safety Measures for Intrepid Cycling Co. https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1598814919931-MBF6JVC751Q36W4X0RZH/20200830_150841.jpg Blog - Covid-19 Protocols and Safety Measures for Intrepid Cycling Co. We have taken great measures to make sure our athlete’s stay safe - this is just one of the ways we are protecting the back row cyclists! https://intrepidcycling.co/blog/dear-covid-you-are-such-an-asshole monthly 0.5 2020-08-21 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1598035576292-0253AW1N01I1CD2JKNYV/blog.jpg Blog - Dear Covid, you are SUCH an asshole. - Dear Covid, You are SUCH an Asshole Too Soon? https://intrepidcycling.co/blog/50-shades-of-alexey-handling-the-mental-game monthly 0.5 2020-01-12 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1578867229868-BVP3S4YRQBIBS5TKIEOB/image-asset.jpeg Blog - 50 Shades of Alexey; Handling the Mental Game - 50 Shades of Alexey Handling the Mental Game https://intrepidcycling.co/blog/setting-goals-your-gym-bag-is-a-shitshow-but-everything-is-fine-its-fine monthly 0.5 2019-11-27 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1574861486168-H45KY8C7LEW3BSMZRA0Q/blog+pic.jpg Blog - Setting Goals: Your Gym Bag is a ShitShow, But Everything is Fine. IT’S FINE! - Setting Goals: Your Gym Bag is a ShitShow, but Everything is fine. IT'S FINE Get Organized https://intrepidcycling.co/blog/iceman-we-can-bring-our-service-dog-right-asking-for-a-friend monthly 0.5 2019-10-30 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1572434934535-2EJALT2YELOQVGS4TVOT/iceman+14.jpg Blog - Iceman: We Can Bring Our Service Dog, Right? Asking For A Friend. - Iceman: We Can Bring Our Service Dog, Right? Asking For a Friend. You always have a choice https://intrepidcycling.co/blog/kelly-priorities-pain-palace-notes-and-her-first-iceman-race monthly 0.5 2019-10-28 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1572230418882-5OAPXL1672ESP9R3XV7Z/Kelly+Greene.jpg Blog - Kelly: Priorities, Pain Palace Notes and Her First Iceman "Race" - Kelly: Priorities, Pain Palace Notes and Her First Iceman “Race” Pushing Past the Pain https://intrepidcycling.co/blog/cory-how-getting-uncomfortable-teaches-you-stuff-nofilter-icemanremix monthly 0.5 2019-10-15 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1571154813569-MTPXEWMZF3IZUPSM2719/cory+M.jpg Blog - Cory: How Getting Uncomfortable Teaches You Stuff #nofilter #icemanremix - Getting Real. An Interview with ICC Athlete Cory Markham https://intrepidcycling.co/blog/beth-collins-takes-on-the-marji-psychological-warfare monthly 0.5 2019-09-26 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1569514208759-F6D0MZ5J07GTADE37D9N/beth+collins.jpg Blog - Beth Collins Takes on The Marji- Psychological Warfare https://intrepidcycling.co/blog/let-me-introduce-myself monthly 0.5 2019-09-25 https://intrepidcycling.co/blog/want-a-holistic-approach-to-training monthly 0.5 2019-09-03 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1567536666502-BW63MMUVA6TGOQVLZO5P/NRFWPoster.jpg Blog - Want a Holistic Approach to Training? https://intrepidcycling.co/blog/the-iceman-remix-training-block-start-september-4 monthly 0.5 2019-07-18 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1563473937063-ZTR6HI5MMXLB9KZ06BDF/Sovis+Iceman.jpg Blog - The Iceman REMIX Training Block Start September 4! https://intrepidcycling.co/blog/do-you-need-to-carboload monthly 0.5 2019-07-24 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1563993432754-6BCGQO2HB9O1991YN72M/alexandru-acea-1332743-unsplash.jpg Blog - Do You Need To Carboload? https://intrepidcycling.co/blog/category/Training monthly 0.5 https://intrepidcycling.co/blog/category/Personal+Training monthly 0.5 https://intrepidcycling.co/blog/category/Nutrition monthly 0.5 https://intrepidcycling.co/blog/category/Success+Stories monthly 0.5 https://intrepidcycling.co/blog/category/News monthly 0.5 https://intrepidcycling.co/blog/tag/Training monthly 0.5 https://intrepidcycling.co/blog/tag/Nutrition monthly 0.5 https://intrepidcycling.co/blog/tag/Diet monthly 0.5 https://intrepidcycling.co/blog/tag/Race+Day monthly 0.5 https://intrepidcycling.co/blog/tag/News monthly 0.5 https://intrepidcycling.co/blog/tag/Fall monthly 0.5 https://intrepidcycling.co/blog/tag/Mountain+Bike monthly 0.5 https://intrepidcycling.co/blog/tag/Iceman+Remix monthly 0.5 https://intrepidcycling.co/cover daily 0.75 2019-07-12 https://intrepidcycling.co/newsletter daily 0.75 2019-07-24 https://intrepidcycling.co/faqs daily 0.75 2019-07-17 https://intrepidcycling.co/ride-outside daily 0.75 2023-05-01 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614176901827-2BVFVHDPHX4L0NBNOYTY/kimmy+website.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614177284418-OBRCSXRL8ZV2OZ7RUA8J/23110.jpeg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614177285311-HPIY1ASL3VPJ3XGVOFG7/20210123_123957.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614177285153-6XCMCVOTT6ERSRKPL3XO/FB_IMG_1600884641921.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614177286187-R5FNCCDTZQIY9NZ4ERWB/FB_IMG_1613335949403.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614177286607-51V8DSD6ODX87OQC5517/kimmy+pic+2.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614177286831-BPLSVY0XW6C6Z3ZUKVTF/kimmy+pics+3.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614186981883-NVSSS03Q56YNTGLDGRF5/Attachment.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614186981868-RO7CX82YKPF3ORSLUN54/Attachment-2.jpg Ride Outside https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1614176326607-SAOSEGU1ILJJ2QBG9FJO/hans-isaacson-Bhnbd6mjRaU-unsplash.jpg Ride Outside - ride outside https://intrepidcycling.co/contact daily 0.75 2023-05-01 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1612360223294-H3I2ADYNBGLRXIC991LO/Liz-headshot-contact-page.jpeg Contact https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1564674813637-4OR1DI7NFDWIHXEAYFEB/GP_INTREPID-16.jpg Contact https://intrepidcycling.co/beintrepid daily 1.0 2021-07-19 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1612447399226-QY43IJIEY9PY3QFBZWPD/GP_INTREPID-3.jpg Be Intrepid - We meet you where you’re at. No BS. Make your fitness goals a reality with classes designed to build strength and confidence, no matter your skill level. through in-person classes, at-home videos, and strength training sessions, we offer top-tier training designed to take your fitness to the next level. https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1626696454095-YNLQ5A1VOMW3IIRA4J8L/CrewProfile-1.jpg Be Intrepid - What we’re all about Whether you’re a beginner to the sport, have never cycled before, or are a professional racer; we meet you where you’re at. Intrepid Cycling Company is a studio in traverse City, Michigan dedicated to coaching people of all experience levels to break through to their top potential. We use proven and successful programs that yield strong results. Our community is built around our members and we commit to you as you commit to putting in the effort. https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1612557609770-UK5ERV6PNCLO0KBMT9IR/GP_INTREPID-23.jpg Be Intrepid Invest in your future self and sign up for our next 8 week in-person block of training at Intrepid. https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1612821358804-T4IAS5VNYP4DJOGWCRAO/dave_and_liz.jpg Be Intrepid - Train From Home With coaching from two experts, join us via Zwift or Trainer Road and follow the 8 week blocks from home. https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1612615598089-C47ADFBYNHHIGOSSG45D/GP_INTREPID-14.jpg Be Intrepid https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1612614103656-9O4B6J2WG0OAFA9YIO71/WrqzCWw-0%21largestimage_MaxSize%3DImageSize5K.jpg Be Intrepid - Strength Classes Take your fitness to the next level with electronic strength training you can do anywhere and/or join live workouts via zoom. https://intrepidcycling.co/getting-started-1 daily 0.75 2021-02-19 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1613593341732-I12Q2EHRLPMFT0NLBI4M/GP_INTREPID-6.jpg Classes - train with us We offer both in-person and at-home zoom training programs designed to meet you where you’re at. https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1564674689884-SPW77H6FSRY4ZXX2ZMRK/GP_INTREPID-24.jpg Classes https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1613744237413-R5DZ71AJKU5FAUKSOE2M/GP_INTREPID-14.jpg Classes https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/1612557148913-W6XKXLVT7GPSE4XSYQEZ/GP_INTREPID-1.jpg Classes https://intrepidcycling.co/new-page daily 0.75 2025-02-24 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/8df20d93-0260-428d-a71f-93ef2f36979c/belt+studio.jpg Meet Liz Belt! - Make it stand out 2021 in my original studio https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/c5fccafe-3758-4f72-b661-159c135eadd0/army+leaving+addie.jpg Meet Liz Belt! - Make it stand out Heading back to Iraq 2009 https://images.squarespace-cdn.com/content/v1/5d2770f0027b9500017b6c86/f72fca64-b89c-4ab3-b586-a30900d229e4/belt+bike+2.jpg Meet Liz Belt! - Make it stand out 250 mile gravel bike race 2021