Nutrition & Prep Focusing on Environment: Heat, Cold, and Altitude


In training and on event day, we are all striving to be our best. For both Jess Cerra and Janel Spilker, fueling properly has always been the “secret weapon” to top performance and maximizing enjoyment on and off the bike. However, we’ve all experienced times where we don’t know what to eat, feel like we can’t eat, get a bloated gut, or worse! So, how can you make food and hydration the secret to your success? Jess and Janel share their overall approach plus tricks for hot and cold weather, riding at altitude, thriving during long days and high intensity, and how to adjust if you’re in the middle of your menstrual cycle. They draw on their experience with many athletes to look at how we can fuel well despite negative self talk or perception of our bodies. Learn to fuel your way to PRs, QOMs, and magical days on the bike!

Meet Janel:

Janel raced professionally on the road from 2008-2015, competing in the sport’s biggest international races. In 2011 she earned the title of National Racing Calendar Champion after winning the overall at Cascade Cycling Classic, Tour de Toona, Joe Martin Stage Race, and numerous one-day races. Janel was selected to the US Olympic Long Team for the 2012 London Olympics, and in 2014 she and her teammates finished 4th at the World Championships in the team time trial. Now retired from pro racing, Janel organizes and coaches road and gravel camps, coaches athletes, and, through her collaboration with companies such as Liv, is working to bring people (especially women) together to share and grow their love of cycling. Janel caught the gravel bug and won Crusher in the Tushar and podiumed at Dirty Kanza 200 in 2017, but nowadays enjoys graveling for fun and supporting great organizations like the Mike Nosco Foundation and Network for Advancing Athletes.

Meet Jess:

While Jess grew up riding bikes as a kid in Montana, she didn’t find the sport as a profession until she moved to southern California.  There, she completed a M.S. in Exercise Physiology, launched a private chef/catering business, and founded JoJé Bar, a small batch energy bar company that she now operates as the CEO.  Jess has raced at the professional level in the disciplines of XTERRA triathlon, XC mountain bike, road cycling (UCI team, 5 years), and now gravel.  Jess rides for Canyon Bicycles and is an advocate for Chefs Cycle | No Kid Hungry, BeSpoken and Network for Advancing Athletes. 

Join us for all the webinars we have planned!

  • June 5th – Amber Pierce: Growth Mindset: Leaning In & Out of your Comfort Zone
  • June 12th – Jess Cerra @jesscerra and Janel Spilker: Nutrition & Prep Focusing on Environment: Heat, Cold, Altitude, Etc
  • June 19th – Rachel Cohen @rachel-cohen: New to Navigation: Planning a Route That Checks All Your Boxes
  • June 26th – Lentine Alexis @lentinealexis: Flavor as Fuel: Why Flavorful, Real Food Stokes Our Fire For Greatness + Five Ways to Up Your Ride Food Game
  • July 3 – Kim Coleman and Nikki Peterson @npetersonsocal: This hour has 42 minutes: How we Make Time for Family, Career, and Bikes
  • July 10 – Sarah Lamb: Bike Maintenance Essentials Pt 1
  • July 17- Sarah Lamb: Bike Maintenance Essentials: Pt 2
  • July 24- Isabel Reyes-Todd: How to approach your first Gravel Event
  • July 31- Mary Zider and Andrea Smith: Gravel Skills Clinic
  • August 7- Emily Kraus, MD, @ekraus: Injury Prevention and Considerations
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Girls Gone Gravel

A community of women chasing everyday and epic gravel cycling adventures.
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