Team Chat
All three respond in their own voice. Ask anything — or upload a ride screenshot.
🎨 Frida: Mental walls
🎨 Frida: Bad week reset
🍽️ Salma: This week's fuel
🍽️ Salma: Post-ride + cramps
🎵 Selena: Build to distance
🎵 Selena: Sore legs plan
🎨
Coach Frida
"I have learned to carry myself in the world just as I am." — Frida Kahlo
Weekly Check-In
Every Sunday — Frida reviews your schedule, Selena adjusts your training, Salma sets your grocery list.
📅 This Week's Schedule
Tap each day to mark it. Toggle through: Work → Ride → Both → Rest.
Work & Training Days
Work day
Ride/train day
Work + Ride
Rest day
Planned Workouts This Week (Selena wants to know)
How Is Your Body Feeling? (Selena & Frida are listening)
Anything Else Your Team Should Know?
🎵
Trainer Selena
"I believe in hard work. I've paid my dues." — Selena Quintanilla
Training Plan
Your personalized weekly schedule — built by Selena, designed to get you to the finish line.
—
Weeks Out
—
Goal Miles
—
Level
🍽️
Nutritionist Salma
"Take care of your body. It's the only place you have to live." — Salma Hayek
Nutrition Plan
Salma's complete fuel guide — everything shoppable at Kroger.
🛒 All items available at Kroger
⚡ Pre-Ride Fuel
2–3 hours before you clip in
- Quaker Old Fashioned Oats + banana + honeyKroger: Quaker 42oz · Private Selection raw honey · Dole bananas
- Nature's Own Whole Wheat Toast + Jif PB + bananaKroger: Nature's Own bread · Jif 16oz · Dole bananas
- Chobani Plain Greek Yogurt + granola + blueberriesKroger: Chobani 32oz · Simple Truth granola · Simple Truth frozen blueberries
- Kodiak Cakes Power Waffles + maple syrupKroger: Kodiak Cakes frozen waffles · Kroger 100% pure maple syrup
🚴 On the Bike
Eat every 45–60 min — don't wait until hungry
- Dole BananasKroger: buy a full bunch — peel and wrap in foil the night before
- Simple Truth Organic Medjool DatesKroger: natural fast carbs, no wrapper fumbling while riding
- Gatorade Endurance or Propel Electrolyte PowderKroger: Gatorade Endurance 32oz · Propel powder packets 12-pack
- Nature Valley Oats & Honey BarsKroger: Nature Valley 6-pack — easy to open one-handed
- Smucker's Natural PB + jelly on Arnold sandwich thinsKroger: Smucker's Natural · Kroger strawberry jam · Arnold sandwich thins
✅ Post-Ride Recovery — Hit This Window Within 30–60 Min
Salma's rule: never skip the recovery window. This is where you actually get stronger.
- Fairlife Chocolate MilkKroger: Fairlife 52oz — 3:1 carb-to-protein ratio, best post-ride drink available
- Kroger Rotisserie Chicken + sweet potato + spinachKroger: hot case rotisserie · Kroger sweet potatoes · Simple Truth baby spinach
- Eggs + Dave's Killer Bread + avocadoKroger: large eggs · Dave's Killer Bread 21 Whole Grains · Simple Truth avocados
- Protein smoothie: banana + spinach + Orgain powderKroger: Orgain Organic Protein · Simple Truth spinach · Silk almond milk
- Bolthouse Farms Tart Cherry JuiceKroger: Bolthouse 52oz — cuts inflammation and next-day soreness measurably
- Atlantic Salmon + Simple Truth quinoa + roasted veggiesKroger: fresh salmon fillet · Simple Truth Organic quinoa · Kroger veggie mix
💧 Hydration Guide
Salma's Kroger hydration stack
- Liquid I.V. Hydration MultiplierKroger: Liquid I.V. 16-stick pack — drink one evening before long rides
- Nuun Sport Electrolyte TabletsKroger: Nuun Sport 10-tab tube — one in your bottle for rides over 60 min
- Vita Coco Coconut WaterKroger: Vita Coco 33oz — natural potassium, drink before bed after hard rides
- Morton Lite SaltKroger: Morton Lite Salt — sodium + potassium blend, pinch in your bottle on hot days
⚠️ Cramp Prevention
Build these into your daily routine now — not race week
- Dole Bananas + Kroger Sweet Potatoes (potassium)Kroger: eat daily throughout training weeks
- Simple Truth Raw Almonds + dark chocolate (magnesium)Kroger: Simple Truth almonds · Private Selection 72% dark chocolate bar
- Vlasic Kosher Dill Pickle JuiceKroger: Vlasic Kosher Dills 32oz — drink 2oz the moment a cramp starts. Works fast.
- Morton Lite Salt in water bottleKroger: sodium + potassium blend, better than plain salt for cramps
Age Group Ranking
Women 35–44 training for Pelotonia. Your position updates every time you log a ride.
—
of — in your age group
Log your first ride to see your ranking.
#RiderMilesTop %Rides
Ranking based on total training miles logged. Competitors are simulated examples representing typical Women 35–44 Pelotonia riders.
Ride Log
Every mile logged moves you up the ranking and gives your team better feedback.
0
Rides Logged
0
Total Miles
0
Longest Ride
DateMilesTimeNotes
No rides logged yet. First one's the hardest.
Why You Ride
Pelotonia raises funds for cancer research at The Ohio State University Comprehensive Cancer Center.
100% of every dollar raised goes to cancer research. Pelotonia covers all operating costs through sponsorships. Since 2009, Pelotonia has raised over $300 million for The James.
"I TRIED TO DROWN MY SORROWS, BUT THE BASTARDS LEARNED HOW TO SWIM." — FRIDA
Your hard days don't defeat you. They become the foundation. Frida knew that better than anyone. So do you.
"YOUR BODY IS THE MOST IMPORTANT INSTRUMENT YOU WILL EVER OWN." — SALMA
You eat well, you train, you recover, you fuel right. That's not vanity — that's respect for the machine that will carry you 100 miles.
"I WORKED VERY HARD AND I THINK HARD WORK PAYS OFF." — SELENA
Every lap, every hill, every early morning ride. It all compounds. Selena showed the world what happens when you refuse to stop showing up.
Race Day Tips — from the Team
- 🎨 Frida: Pin your number the night before. Race morning is sacred — don't fill it with chaos.
- 🍽️ Salma: Quaker oats + Dole banana 2–3 hours before start. Not a bar. A real meal.
- 🎵 Selena: Start 10% slower than you think you need to. You'll pass people at mile 60.
- 🎨 Frida: When the suffering gets real, remember who you're riding for. That's what carries you.
- 🍽️ Salma: Rest stops exist. Use them. Eat something. Refill every bottle.
- 🎵 Selena: If a cramp hits — slow down, stretch, salt immediately. Vlasic pickle juice if you have it.
- 🎨 Frida: The last 10% is all mind. Your legs have done the work. Trust them.