Rider Recipe: Coconut Chia Pudding

Aside from bikes, our team is passionate about food! We have a nutritionist, a chef, a baker, and many home-cooks on our roster. With the sport of cycling being so physically demanding, it’s essential we stay on top of our game, both on the road/trail and in the kitchen.

This recipe is from one of our home-cooks- Allie. It’s a gluten and lactose-free pudding that is loaded with healthy goodness. The coconut milk offers a healthy plant-based fat and the chia seeds are loaded with antioxidants and are a good source of fiber and protein. It’s a great summer treat that can be topped with fresh berries, banana, nuts, or a drizzle of honey.

Coconut Chia Pudding:


  • 1 can of coconut milk
  • ⅓ cup chia seeds (whole)
  • 2-4 TBSP honey
  • 1 tsp vanilla extract
  • 1 tsp almond extract


  • Whip coconut milk, honey, and extracts until combined and silky
  • Stir in chia seeds
  • Let sit at room temperature for 2 hours to allow chia seeds to absorb the coconut milk
  • Store at room temp or refrigerate

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Sponsor Spotlight: Crawford Service Course

The Spokeswomen would like to introduce and THANK one of our newest sponsors: 12814726_1585802768408751_8471380591680478302_nCrawford Service Course!

Crawford Service Course is a mobile service tailored to the suburban atmosphere. Think bike pick-up and drop-off after fast but thorough repairs so that you can focus the time on things that matter, like training and getting faster =).

12645203_1565678193754542_2636732988209416470_nJonathan Crawford is the man behind Crawford Service Course and he is a certified master mechanic with over 18 years of experience. He can often be seen supporting the team at local races and is always willing to lend a hand to help a rider in need.

We appreciate his support to keep us up and running smoothly whether it is fixing a bent derailleur hanger, doing a new wheel installation, or completing a standard tune up. Check out his facebook page at https://www.facebook.com/crawfordservicecourse/ for more information and be sure to like his page!


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Race Report: UNC RR and Bull City Criterium

The Spokeswomen ladies found themselves again in top 10 and podium finishes over the weekend.

UNCRRSaturday’s road race went off despite the near-frigid temperature (that may be a slight exaggeration). Allie, Danielle, Kristin, and Sarah G held strong for the first brutal lap of hills, but an uncooperative bike ended Allie’s day early. The field shattered and finished tattered, with Sarah G sprinting for 3rd, Kristin a strong 6th after much time at the front, and Danielle 7th in the cat 3 field.


Sunday’s criterium was located in downtown Durham. The SWS who weren’t in kits sat Bull Cityhappily at FullSteam Brewery to spectate the race and goad cheer on racers. The women’s field was fast but stayed together. Sarah G sprinted for 3rd, Kristin 7th and Danielle 10th.

We would like to give a shoutout to a few sponsors who got us through the weekend- Crawford Service Course brought the van, tools, and snacks and kept everyone together-  ParCycles for the parts – and Sportique for the amazing chamois cream.


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Returning Rider: Allie Wetzel

Name: Allie Wetzel

Age: 28y Allie

Category: Road 3, CX 4

Allie grew up competing in the equestrian hunter-jumper ring and added rugby to her list of sports in high school and college. She switched to triathlons her junior year in college and went on to complete two full Ironmans and qualified for Long Course Worlds in 2013. After finishing Arizona in 2013, Allie’s body decided it just wanted to race bikes and she soon found her way onto Spokeswomen Syndicate.

Allie’s goals lie on the road, but she couldn’t be kept out of the mud this past year. Her teammate proved to be terrible influences and convinced her to try her luck at CX. After wallowing in the mud… twice… in one day… Allie was hooked and hopes to better her technical skills this year.

Other than racing her bike, Allie manages her own personal petting zoo and has career aspirations somewhere in the field of veterinary medicine. She is often gently chastised for her incessant use of 3+ syllable words, telling graphic stories at the dinner table, and for over-organizing the pantry.

PreWe must admit, though… Allie does have the most awesome dog ever. Pre!!



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Returning Rider: Kristin Allyne

Name: Kristin Allyne

Age: Master 😉Kristin

Category: Road 3

Kristin comes from a running background, primarily racing NCAA as a 400-800m track athlete throughout college. She always rode her bike for transport and swam off and on for cross-training. Upon entering a local biathlon in ’99 and winning it, she was hooked on multisport. Since then, each year she’s qualified for ITU Duathlon World Championships, winning 5 World age group titles (Sprint, Olympic, and Long Course distances…most recent being October 2015), 10 USAT National Championship titles, and several USAT National awards including Masters Athlete of the Year and Overall Athlete of the Year in 2005.

 Kristin2After two Achilles surgeries and other age-related long-term training/racing issues have evolved into chronic discomfort and slow-down on the run, Kristin decided to switch focus a bit more on to the sport of cycling, joining the team last year.  Just recently upgrading to a road Cat 3, she hopes to be a valuable team member, embrace new challenges, and mostly, have fun.

Outside of racing, Kristin works full time as an RN at UNC Children’s Hospital. She has two furry felines and tries unsuccessfully to keep the wild deer and squirrels from devouring her flowers.


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Race Report: Keep Raleigh Boring

Well these races certainly did NOT live up to their name!!

It was great to see such a large turnout in the women’s races, and even better to jump off the line with a field of stiff competition in a home race.

KeepRaleighBoringDanielle, Jill, and Sarah G. brought the pain to the Women’s ¾ race. Danielle turned herself inside out for her teammates and sacrificed her last match in an end of race attack. Sarah G. sprinted in for 3rd, even after bridging a sizable gap and putting in much time at the front.

Danielle, Sarah G. and Allie then jumped into the Women’s Open. The pack split wide open early on, and even so the pace remained high. Sarah G. held on for a 5th place finish and Allie came in 7th after a mechanical and CX style sprint across the course to reach the pit in time for a free lap.

While the day’s races were painful and tough, at least we can say our tushies were happy and enjoying their Sportique Century Femme Chamois Cream. 🙂 We are so excited to try more of their products!

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Returning Rider: Danielle Baker

Name: Danielle BakerDanielle

Age: 40

Category: Road 3, CX 3

Danielle Baker has a background in Art Education and Fine Art Painting. She currently runs her own specialty cake/cupcake baking business out of her home kitchen. She has been a competitive runner for the past 25 years and started running as a freshman in high school and participated in high school track and cross country.
She attended Massachusetts College of Art and did not run competitively in college as there was no team, but she did commute around Boston on an old Diamondback mountain bike! About 11 years ago her family relocated to Durham for her husband’s job in the bike industry. Her first experience back on a road bike at that time was a moment of sheer bliss and freedom. She was hooked! Eventually friends encouraged her to try triathlon and despite not growing up in a “swim culture,” she had enough natural ability to finish as top age grouper in her first few triathlon races.
Danielle had been competing in both duathlons and triathlons for the past 10 years and has been ranked nationally in the top 5 for duathlon and top 50 in triathlon for women in her age group. She has competed in USAT National Age Group Championships and qualified for the World Championships (however, never made the trip to compete). She has competed in many 1/2 Ironman events with several top age group finishes. She recently “retired” from multisport racing to focus on bike racing. Last season with the help of the team she was able to “cat up” in both road racing and cyclocross racing. When not parenting super swimmer 13 y/o son Jay Baker and super creative 9 y/o daughter Ava Baker, Danielle dreams of spending her free time biking the roads around the triangle area with her husband!
Noteable Results:
2015 Berger Criterium Series W3/4 Champion
Thrilla in Chapel Hilla- 1st Women’s Open
NCCX #8- 1st Women’s Open

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New Rider: Emily Graff

Name: Emily GraffEmilypic

Age: 36y

Category: Road 4, CX 4

We are excited to introduce our new rider, Emily. A current Major in the US Army, Emily made her debut with a bang last season racing for US Military Endurance Sports, humming to the tunes of Elvis as she put the hammer down on unsuspecting fields.

Prior to hopping on the bike (well attempting to do so- that flying mount needs work), Emily played rugby for Fort Bragg Women and the US Combined Services national team and dabbled in triathlons. After completing the Raleigh Half Ironman in 2015, Emily swore she would never fight her way into another wetsuit and committed to life on the bike.

Aside from cycling, Emily enjoys baking pies, cuddling with her cat-dog Sprite, and taking long walks on the beach.

Notable 2015 results:

  • 1st- Herbalife CCA Regional Championship Criterium Cat4
  • 2nd- New Albany Criterium Cat4
  • 2nd Carolina Cup Cat 4
  • 3rd CCA Regional Championship RR Cat 4

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Race Report: Ace Speedway 2/6/16

A cold but clear day greeted racers to the second of the Triangle Velo Winter Criterium Races.  SWS member Danielle Baker raced the Women’s 1/2/3 , Jill Caputi and Kristin Allyne raced the Women’s 4; all raced together but were scored separately.12688081_10204209351993739_4516389388757427863_n

Jill threw down a couple of extremely strong attacks at the beginning of the 40 minute race.  Danielle worked to push the pace when the field wouldn’t break up, and blocked when Kristin attacked.  Kristin got away for the second series race to win the prime.  When an attack was lodged with two laps to go in the race, Kristin bridged the gap from the pack to catch, then pass, for the overall race and Cat 4 win.

Great start to the season with two team wins!  A diverse ability of talents promise to make for interesting strategy work, and unleash multiple threats for the podium.

Results: Women 1/2/3- Danielle Baker 2nd; Women 4: Kristin Allyne 1st, Jill Caputi 5th

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Returning Rider: Christy Quirk

Name: Christy Quirk

12507270_1075376752512944_3866746502599995143_nAge: 34

Category: CX 3, Road 3

A few words from Christy:

I’ve ridden bikes all my life, mostly goofing around, then for transportation in college, and then for fitness when running everyday started to make everything achy. I’ve always been active and outdoors, but never really took up a sport till the end of college. Wanting to actually compete was a surprise to me, and for several years I’ve been following that passion in everything from road races to criteriums to cyclocross, and even on single tracks <gasp>. I’m still such a chicken out there.

I absolutely love cross though, despite my nasty spills, and have even come back around to enjoy running on occasion. Winters aren’t nearly so depressing as they used to be. When I’m not on the bike I’m usually chasing my little boy, working on a second degree in dietetics, or squeezing some time in with my husband and our furry boys. And cooking too-I’ve been a professional for ten years and still make a lot of our food at home.  

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