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FFFC Women Who Ride Series – Cassandra Osborne


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FFFC:  Please introduce yourself to our readers.

CO:  Hello Femme Fitale Fit Club readers my name is Cassandra Osborne.

FFFC:  How and why did you get started riding?

CO:  I started riding because I needed to exercise and it also became a way to
learn the city of Woodbridge, VA when I moved here in 2010.

FFFC:  Which type of bike(s) do you prefer to ride?

CO:  I prefer to ride mountain bikes.

FFFC:  What do you like most about riding?

CO:  I like getting out and seeing nature and breathing the fresh air.

FFFC:  What is the furthest distance or longest time you have ridden?

CO:  The furthest distance I’ve ridden is 22 miles and the longest time is 2.5 hours.

FFFC:  Do you belong to a riding group?  Shout’em out right here.

CO:  I don’t belong to a riding group but would like to join one.

FFFC:  What do you do to stay in riding shape (exercise, nutrition, etc.)?

CO:  I work out six days a week and eat clean meals and this is how I stay in riding shape.

FFFC:  What was the biggest challenge when you started riding or still is even now?

CO:  My biggest challenge when I first started riding was climbing hills while still riding, but now that is no longer a challenge for me.

FFFC:  Do you have any upcoming races or rides planned?  Share the event details here.

CO:  I don’t have any planned races at this time but will ride on Saturdays when weather permits.

FFFC:  Who helped you as you learned the ropes of riding?

CO:  After I decided to join a gym my personal trainer helped me learn how to ride better.

FFFC:  Any advice for someone interested in starting to ride?

CO:  My advice to new riders is to have a good pair of shoes, a reflective vest, and a helmet and begin riding on trails before moving to street riding.

FFFC:  What has been your biggest accomplishment to date?

CO:  My biggest accomplishment to date is riding 22 miles in one setting.

FFFC:  Who are some of your riding idols (Male or female we don’t discriminate)?

CO:  Lance Armstrong is my male riding idol and Monica Lowe-Lingeri who is a cycling instructor at my gym and she also rides outdoors.

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FFFC Women Who Ride Series – Lisa Vaughn-Spence


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FFFC:  Please introduce yourself to our readers.

LV-S:  My name is Lisa Vaughan-Spence I am 42 years old and the mother of 2 children Anthony 22yrs old and Danielle 5.5 years old.

FFFC:  How and why did you get started riding?

LV-S:  After deciding I wanted a new challenge I decided to try my hand in the world of triathlons.

FFFC:  Which type of bike(s) do you prefer to ride?

LV-S:  I actually do not own a bike YET!! I borrowed a Specialized Road bike from a friend for my race. I was not sure that I would even ever ride again given this was my first attempt at a triathlon and the most biking experience I had prior was casual riding on the boardwalk at the beach in the summer. The bike portion of the race turned out to be my strongest and the part I enjoyed the most.

FFFC:  What do you like most about riding?

LV-S:  I feel powerful on the bike. I have always had strong legs and once I actually learned how to shift the gears properly I felt like the most powerful part of my body was able to take me to new places. It took a little  time to get over the fear . The rate of speed that you are traveling sometimes while going downhill made me very nervous at first. The more I rode the more in control I felt and that is when I was able to enjoy it the most.

FFFC:  What is the furthest distance or longest time you have ridden?

LV-S:  The furthest I have gone is aprox 20 miles and it took me about 1hour and 20 min. I was having an exceptionally good ride that day.

FFFC:  Do you belong to a riding group?  Shout’em out right here.

LV-S:  I follow some groups on facebok, but have yet to join a riding group. Most of my riding was done with Live now Tri Now and my roll Dawg  Shylice Nelson

FFFC:  What do you do to stay in riding shape (exercise, nutrition, etc.)?

LV-S:  My nutrition is a constant battle and not as enjoyable at times as the fitness part. I try to do at least 5 days a week of cardio usually running. Since getting into the Tri world I have added swimming into my cardio routine as well. I also strength train at least 3X a week.I will soon be adding some spin classes to try to stay in riding condition through the winter.

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FFFC:  What was the biggest challenge when you started riding or still is even now?

LV-S:  My biggest challenge was gear shifting, I had an angel by the name of Danielle Crump agree to ride with me and help me learn the gears. That was huge!! Once I learned it made all the difference and that is when I began to love it. Hills are always a challenge and are still a work in progress, but I have made huge strides through just learning to change gears properly.

FFFC:  Do you have any upcoming races or rides planned?  Share the event details here.

LV-S:  I plan to do a indoor Tri soon riding on a spin bike, pool swim and indoor track running. Just something fun to do.

FFFC:  Who helped you as you learned the ropes of riding?

LV-S:  I would say Danielle Crump had the biggest influence by teaching me how the gears work. However there were countless others that were very helpful with tips and motivation.

FFFC:  Any advice for someone interested in starting to ride?

LV-S:  I would say invest in a good bike and be sure to get a good fit. I suffered for a little while in the beginning until I was fitted properly to the bike I was riding. Good bike shorts are also very helpful when getting started.

FFFC:  What has been your biggest accomplishment to date?

LV-S:  My biggest accomplishment to date is the completion on the Iron Girl in August. The swimming portion was my biggest obstacle but I am proud to say that I improved my bike time from 2hours for the course the first time I rode it to 1:15 on race day.

FFFC:  Who are some of your riding idols (Male or female we don’t discriminate)?

LV-S:  I don’t think I have enough experience in the sport to say I have any idols in biking, but I would be remiss if I did not mention all of the people that helped me get to where I am and were  very instrumental in helping my experience to be so awesome that I want to continue. Shout out to  Danielle Crump, Lisa Steptoe, Dawn Smyers, Aixa Flanders just to name a few. So many people helped me and I am truly appreciative and look forward to getting to the point one day to be able to pay it forward.

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Motivating you to Firm, Fit and Fabulous!

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We Are Moving


We aren’t going far.  Our blog’s new address is http://femmefitalefitclub.com so come visit us there, SUBSCRIBE and continue visiting us for fitness finds, updates and good times!!!  Don’t be a stranger!!

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What Are You Training For?


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I was out today on a wonderful run with my pavement warrior sister.  I picked her up early (6:30 am) and we were hitting the trails by 7:00 am on the dot.  I run ahead and hit mile marker 4 and on my way back I pass her, show her the 4 sign and stop and wait for her about .75 miles back to mile marker 3.  A woman drives up in a truck, gets out and sparks up a conversation.  I tell her I am out there doing a 7-mile run and then the famous question “What are you training for”?

I get this question a lot.  I think it is because folks may assume if you are out here running distances greater than 2 or 3 miles – it must be for a race.  The fact is, the first and last race I entered until this year was 2005 and was a Susan G. Komen 5K race.  I find races fascinating and I admire anyone who has the discipline and focus to train for MONTHS in preparation of those longer distance races such as  a 10K, 10-miler, 13.1 half or 26.2 full.

The truth is, I don’t know if that is anything I ever really aspire to do.  I enjoy running and that is why I get out there.  I challenge myself all the time to run faster sprints and stronger distances when there is an opportunity.  This year is the first time since 2005 I even paid to run.  I mean, I actually paid an entry fee to get out there and run the Prostate Cancer 10K a few weeks ago.

Here’s my latest walk/run schedule for 2013.

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As you can see I did bit the bait and decided to enter a few.  With all of these I am participating with a team which I find much more enjoyable because it isn’t ever a real “race” per se where we are competing with others.  We get out there, raise money for good causes or just want to have fun with the after party.

Have you been asked lately why you do something you enjoy doing?  How do you typically respond?  What races do you have planned for the remainder of the year?

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