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Wuawiii that was so much fun! Thank you for 🐝-ing part of our community and joining us this past Saturday, our hearts are so full after seeing so many smiling faces, sharing lots of warm hugs and hearing your really positive feedback! We created the Hive Ride because it’s what we felt was missing for us as cyclists and event participants so it means a lot to us to hear that you enjoyed it. If you haven’t yet, please take 2 minutes to fill out the feedback form so we can continue to make the Hive Ride an event to remember! I wanted to quickly mention a few things: Coaches Canyon Event supporters Other Dear Coaches Thank you for making this day the success that it was! Your energy and unique backgrounds brought the perfect mix of expertise and empowerment, I have so much love and respect for all of you! Big thank you to Riccarda for pushing the girls in a really positive way, we hope Riccarda will continue to share her gorgeous smile with us and be a core member of our team forevaaa! If you’re looking to develop your skills or ride more with Lillie, be sure to check out her upcoming events! First up is the Cyclotour du Leman, if you'd like to join her peleton send her an email lillie@cycliste.ch Got the gravelle itch? Want some extra adventure?! Sara is your gal! Try bike-packing for the first time or a gelato ride and join some gravelle club fun. Finally, all the best to Rebekka this season - be sure to watch some MTB or cross races if they come to you, the next one is in Engelberg from 31 May to 2 June shall we get a gang together to cheer her on?! Canyon Thank you again to Patrick for providing the tasty cappuchos from Kaffe Kranz and making the t-shirts accessible to all of the participants! This contribution really made the day extra special. If you enjoyed getting on a Canyon bike you can use the code: canyon24hiveride at canyon.com for a free collect and ride (they’ll build your bike up and get it ready to fly for you, worth 200 CHF)! Event Supporters Dirtysox: for those of you who saw a pair of sox you loved on the prize table but weren’t one of the lucky ones, you also received a 20% discount code in your goody bag for your next order at dirtysox.cc. Careful, the selection is super fun and tempting! React, the fastest glasses in the world, with small sizing models for small faces Muc-off for squeaky clean shine/ less chainring oil on your calves PeakPunk, vegan, no bullshit, fuelling our fun! ViviKola for the morning mate buzz and lunch pasta accessory Wilerbad for one lucky girls spa day My new fav for sensitive skin the Swiss made Ultrasun Camelbak, keeping the contents of your bidon refreshingly cool Also for other female specific events or a social group in your area in Switzerland be sure to check out the #fastandfemaleSUI calendar Other We have just added the non-event version of the Dolce Vita t-shirts on our website if you love them as much as we do! Be sure to join the ride rawr community on Strava and instagram If you would like to be a part of our momentum, lead some social rides in your area or contribute to the next design, please get in touch via weriderawr@gmail.com. SEE YOU NEXT YEAR, STAY FEARLESS!

NOTE: Routes on this page have been updated as of May 16th - please delete old versions from your device and save the new ones, or just enjoy being surprised :) Click to jump to the sections OR check out The details in German Getting to The Hive Day Plan The Routes Fuel Weather What to Pack The Goodies You can also download the German details here: Getting to The Hive on May 18th The “hive” location for the Hive Ride is The Kantonsschule Obwalden Rütistrasse 5, 6060 Sarnen Here you will check-in in the morning, leave any bags you might have, fill up your bidon, do the workshops, eat lunch, drink coffee and hang out AND of course pick up your things again at the end of the day. Washrooms are available however there is no shower access. We have access to both indoor and outdoor eating depending on the weather. Closures in Sarnen: Arrival by car: It will not be possible to drive through Sarnen with the car, the road is closed for another event. Exit Sarnen SUD: Parking at the school (parking pay) Exit Sarnen NORD: Free parking at Sarnen Nord Ei and ride via Kirchstrassse to the school Arrival by train: According to SBB app, the train which goes from Lucerne via Sarnen to Interlaken doesn’t guarantee bike transport. This is always the case for this train as it can be full with tourists and I’ve taken it before and had no problem with my bike, that said there’s a later connection where it shouldn’t be a problem at all so you could try the 08:06 PE Direction Interlaken and if it’s already full with bikes, the S5 Direction Giswil at 08:12-08:38 arrival in Sarnen shouldn’t be a problem. Of course, if you like to be extra early the 07:42 S5 Direction Giswil will leave you lots of time to spare. Arrival by bike: See notes above regarding closure, before Sarnen you can follow the well marked bike paths, let us know if you would like some support finding the route! Day Plan 08:15 - 09:00 Note: Coffee is only served during lunch hour, please come fully caffeinated ;) Check in and pick up your goody bag Bag drop Bathroom access Chance to fill up your bottles with peakpunk Get assigned your workshop and group ride coach 09:00 - 10:00 Workshop You will be divided into groups and have the chance to work through three stations Line of sight (led by Riccarda and Sara) Handlebars (led by Lillie) Footwork (led by Rebekka) 10:00- 12:00 Ride #1 Melchtal 12:00-14:00 Lunch by pastarazzi Coffee by Kaffee Kranz Prizes and giveaways Canyon presentation and test ride and prizes 14:00-16:30 Ride # 2 Lake Views 16:30-17:30 Check Out Return test bikes, pick up your things and goody bags, hugs goodbye The Routes Your coaches will be leading you throughout the two routes below so you don’t need to worry about getting lost, however feel free to download the gpx files! Please note: each route has an extended option, each coach will decide if the extension is possible based on the pace of the group. You can access the gpx via googledrive in the link or directly from the files below Morning Route - Melchtal Afternoon Route - Lake Views Fuel PeakPunk: Each rider will receive a bottle from peakpunk and will have a chance to fill it up with peakpunk electrolyte powder before the rides! Additionally, peakpunk is sponsoring each rider with a bar. If you have unique preferences or dietary restrictions, please make sure to have your bases covered. Lunch: Vegan pasta with two choices of sauce by pastarazzi ViviKola Coffee by Kaffee Kranz Bonus: Of course, we will have some potatoes and bananas on hand in case you would like to take some with you Weather It should rain this evening and overnight (Friday) and therefore it might be a little fresh in the morning. However, it should stay dry until mid-late afternoon with little patches of rain around 1600 with a chance of thundershowers. As you know the weather in Switzerland changes all the time but we are hoping we can make it back to The Hive after the second loop relatively dry. Safety in case of thunder and lightening will be the number one priority. What to wear? If you're sensitive to being cold we recommend packing a neck tube/buff and knee and arm sleeves for the morning, especially since there will be some standing around in the morning and the workshop isn't super "sweat" intensive. In this case, if you're coming with a backpack, maybe throw in a fleece or puffy jacket for hanging around. Those who tend to be warm will likely be in short-short all day with an extra vest and rain jacket in their pockets! What to Pack Bike lights Rain jacket Water bottle Personal preference of snacks for rides (each participant gets a peakbar and peakpunk electrolyte drink +bottle) Spare tube and co2 cartridge or pump – our guides are happy to help but make sure your bases are covered Sunscreen Sunglasses Helmet Bike and cycling shoes Extra dry layers to change into (depending on the weather) Warmer jacket to wear during lunch (depending on the weather) Change of clothes for travel (personal preference) The Goodies Everyone will be going home with a Ride Rawr goody bag including: PeakPunk bottle and bar Surprise RIDERAWR event swag Products from muc-off Coupon from DirtySox Cupon from Canyon Sunscreen from Ultrasun Additionally, you’ll have a chance to win some bigger prizes including: Glasses from react Pro kit from Canyon Helmet from Giro Sox from Dirtysox Bike bag from tranzbag Spa day from Wilerbad Insulated bottles from Camelbak For those of you interested we will also have our riderawr products for sale!

Introducing the fabulous women who will guide you during the 2024 Hive Ride in Sarnen Lillie Rumpf - Climbing and Descending Clinic Lead Swiss Cycling Guide & co-owner Cycliste.ch More ice cream stops, less counting watts Proud bike-packing mama Bringin Cali shine to Swiss rides for 15 years #girlpower Rebekka Estermann - Guide likes to race bikes cares about the climate prefers mud over dust grew up in Sursee, CH #sendit Sara Burkies badass babe of GRAVELLE CLUB loves kittens and puppies enjoys climbing and gelato grew up in Benin (West Africa) #fuckyeah Riccarda Mazzota - Guide lights up every room loves long rides and sunsets used to race speaks all the languages #aerogirl Helena Hlasova - Guide and Event Lead bonks on a regular basis loves to hike - a - bike has a lot of bad ideas Canadian but also Czech #carbsarelife SEE YOU IN SARNEN! GET YOUR TICKETS HERE.

SARNEN EDITION INFO AND FAQS We are so excited to be hosting our third ever women's cycling event: the Hive Ride! Don't have your ticket yet? Spaces are limited so get yours here. This year, our guides will host a climbing and descending clinic to help you improve your skills and then take you through two rides on the beautiful Swiss roads surrounding Sarnen OW (directly accessible by train). In addition to exploring some new roads, here's what you can expect from the hive ride: Schedule: Check in 8:30 - 9:00: sign in, crab a coffee, pick up a goody bag, change, pee, fill up your bottles and leave your bag locked up with us Climbers delight Clinic 9:00-10:00: Our guides (DE, FR, EN) will host a workshop where you can practice your climbing and descending skills on turny roads 10:00-12:00 Ride #1 (approx 40km and 600hm) 12:00-14:00 Lunch program Pasta lunch (vegan) by Pastarazzi amazing prizes from our sponsors special guest presentation a chance to check out Canyon bikes and even take one for a spin if you'd like! 14:00- 16:00 Ride #2 (approx 40km and 800hm) Hugs goodbye! Memories and great photos to last a lifetime FREQUENTLY ASKED QUESTIONS SHOUT OUT TO OUR GENEROUS SPONSORS Okay, I can't even begin to tell you how amazing it feels to have people believe in us and our vision of a future where every woman can proudly say "I'm a cyclist". Every contribution, big or small, fuels our fire and generates an unstoppable momentum for this community! Thank you Canyon - for believing in the importance of inspiring women to ride Thank you React - for literally keeping our vision clear and eyes on the adventure Thank you Intercycle - for sharing your passion and muc-off, transbag and camelbak brands Thank you PeakPunk - for fuelling our rides #nobullshit Thank you Vivikola - for keeping our souls quenched Thank you Dirtysox - for helping us express ourselves Thank you Giro - for protecting our most valuable asset And of course our service providers: Thank you Pastarazzi - for the carbs and cooking with heart Thank you KaffeKranz - for the caffeine and love For other women's events #fastandfemaleSUI is a great resource, we suggest you check out their great selection of offers throughout the year -- you can also use the find a group page to find some fun cycling groups near you!

When my partner starting scooping carbohydrate drink powder into my waterbottle for one of our first rides together I shouted "NOOO!" and made him dump it out. In the moment I didn't question my relationship with food or clue in to the idea that our culture has made us conceptualize food as a reward for physical activity. All I knew was that I didn't want to take in carbs when I should be burning them! It wasn't until a few years later and working with my coaches at Vital Strength and Physiology Inc that I've realized that food should SERVE my goals, instead of be a barrier to them. I've since turned into the potato girl, who takes a lot of carbs (usually in the form of potatoes) on her rides and I'm proud of it! The next challenge? How do we as a womens centric cycling community educate others about the importance of carbs during and around exercise in this toxic food culture we are living in? One thing was for sure, I knew I couldn't do it alone, so I called on the best of the best, Stacy T. Sims, PhD for a conversation about our relationship with food, what happens when we put our body under stress, cycling with our menstrual cycle and more! My favourite part of our conversation is when we get into actual examples of cycling avatars and Stacy offers some actionable advice for our fictional riders to get more out of their ride. In case you don't have time to listen to the full episode above these are our top three key take aways: WE HAVE BEEN EXPOSED TO A LOT OF BULLSH*T THAT MAKES US FEAR CARBS. Remember seeing those magazines that showed you how many minutes you had to run to "burn off" that cookie? Being exposed to these toxic narratives for years and years has shaped us into women that fear carbs or think that food is a reward for our exercise and we can only justify eating sweets if we've done a super hard workout. These messages are deeply engrained and we have to work to change the way we look at food. While cycling, you can try practicing saying "this is what my body needs" instead of "this is going to make me fat". EXERCISING ON AN EMPTY STOMACH (minute 40:00) and under-fuelling your workouts is not effective for fat loss in women. In fact, it can be counter-productive! If you exercise or put your body under stress and your body doesn't find fuel (energy, carbs) it will shift into a fat-storing mode. The data that has shown that fasted training and intermittent fast is effective has been done on men. DURING VARYING TIMES IN OUR MENSTRUAL CYCLE OUR BODY IS LESS OR MORE PREPARED TO HANDLE THE STRESS OF EXERCISE (minute 34:00). During our low-hormone phase (day 1 of bleeding up to ovulation) we are more stress resilient - we can access carbohydrates, we recover better, we have more cognitive focus, our immune system can fight well. After ovulation we are less stress resilient- we have more of a pro-inflamatory response (because we don't want the body to attack a fertilized egg)! We tend to have less motivation, remember we building tissue so our body is already under a lot of stress. So Stacy recommends doing higher intensity work on days where we are very stress resilient (low hormone phase) and then endurance and aerobic capacity, fat burning- that low intensity work when we are less stress resilient but are getting access to fatty acids. If you want to check out the full-episode on spotify Otherwise Stacy's blog is v informative. We highly recommend her book ROAR or Next Level for peri-menopausal women (eventually, all of us)! Helena's been tracking her menstrual cycle with wild.ai. There a lot of notifications since the goal is to update you daily about your body's readiness status but it's fun to see when they suggest you should take it easy etc! Try it out or let us know what you prefer?

Lessons from our first cycling retreat in jura 🇫🇷 We hosted our first ever retreat just a few weeks ago in the beautiful region of Jura on the edge of the French and Swiss border. Ten amazing women met together in Bern where we loaded up a car with everyone's overnight bags, loaded up on Flu's fresh baked banana bread and headed off on the 110km ride to our airbnb in Jura. After a day of riding and crossing borders the riders were greeted with some salty apero before everyone could jump in the shower and we could share our first family meal together! All in all, we shared the quiet and gorgeous road of France over four days of cycling together, rewarded our bodies with some restorative yoga practices (and some reset shots by woo) and bonded over the breakfast and dinner table. The days felt like they flew by and after the event we sent out a survey to the participants and the feedback came big with a NPS (net promoter score) of 100! Which is amazing and motivates us to take in all the feedback and organize such an event again. Reflecting back on this extended weekend get's us thinking... while riding in a large group can be challenging, especially when it's something you're new to, we found it to be incredibly rewarding. It is so nice to have someone to share all the "wow's" about the route with, share snacks with or especially share some encouragement or patience when the going gets tough. Every day during this retreat felt like another lesson into ourselves as individuals and to ourselves as women. We are so grateful to everyone who made this weekend possible!

Thank you girls, hope you had as much fun as we did! Twenty-seven beautiful ladies from all over Switzerland came together in Münsingen at Sport2Go for some cycling, snacks, coffee from Barista Roman and of course some amazing prizes and goodies from our partners. Highlight reel: Hitting the road together as a powerful group of women Making new friends! 👯‍♀️ Probably a world record for worlds largest pee-break in the trees Amazing leadership by Riccarda All the snacks 🍌 🍰 🥒 🥔 waiting for us when we came back from the first 60km ride A super friendly Barista Roman ☕️ Epic 📸 from Jean-Mi Photography Getting to give everyone some goodies from AG1, Peak Punk and Sport2Go Watching you pick out prizes from REACT and DirtySox - and seeing you riding with your new prizes for the second ride! A super valuable workshop by our mech Bide - loved everyone's questions, laughter and willingness to learn 🛠 Our first ride in shorts on top and on the bottom for the second ride Mysterious rain storm that drenched us in the last 4 kilometres 🌦 Giving everyone hugs goodbye and a "hope to see you next time!"👏 More things you might care about: Ride worthy energy balls from the hive ride - two recipes Looking for more photos? Your download like is in the participant recap email you should have gotten, otherwise get in touch with us! If you'd be open to it, we'd also love to get your feedback. If you liked your sample of AG1 and the simplicity of getting 75 essential nutrients in just one drink, you can take advantage of this special offer of 5 free travel packs + Vitamin D3+K2 for ever first subscription order when you use this link athleticgreens.com/riderawr Note: there's no obligation on this as we don't make a profit, just our way of continuing the partnership with AG1 after their sponsorship Can't wait to see you all very soon again 🥰👏 Your team, Flu, Naedu and Helena

We just hosted our second ever HIVE RIDE and it was blast! During the event, a few of you requested some of the recipes, in particular the energy balls we had prepared for you. This first recipe is taken from Nadia Damaso's book, Eat Better Not Less Throw all the ingredients into a blender or food processor and let it run until everything is blended out into a big "dough-like" heap. Divide it up into 12 balls, ideally let them sit and take form in the fridge overnight and then take them on your bike the next day! These should be good in the fridge in an airtight container for 1-2 weeks or in the freezer for 3-4 months. Apricot-Kardamom Bliss 200g dried apricots 40g coconut shavings 40g almonds - ground 1 tsp vanilla paste 120g almond butter 2 tbsp cinnamon 1/2 tsp cardamomo 1/2 tsp salt Berry Balls 200g dates (without the pits) note: if they are very dry you can soak them a bit to soften them up beforehand) 100g oats 100g fresh or frozen raspberries note: it helps to put these in the blender and blend them up first, then add everything else 50g cashewbutter (or whatever alternative you have handy) 30g kokonut shavings - to roll the balls in after 5g chia seeds That's all there is too it! If you experiment with these recipes or have suggestions for new altneratives, please get in touch! We're always hungry for more. Happy cycling!

April 29th, SPORT2GO Münsingen final details and gpx download 8:30 - 9:00 Check-in and bag deposit 9:00 Start of the first ride 12:30 Mechanic workshop 14:00 Start of the second ride 16:00 Back to Sport2Go, prizes and goodbyes important info 🍰 Baked goodies and snacks (including potatoes IYKYK 😝) will be on site for you from the morning to afternoon. 🥤 Electrolytes, tea and bouillon will also be available all day however, please note coffee from Barista Roman will only be available between the two rides (from 11:00 until 14:00). 🌦 The weather looks very promising however, it's always good to come prepared! Rain jackets, gilets, headbands, sunglasses, sunscreen, gloves and knee covers and maybe even a fresh base layer are just a few of the things that are good to bring along for adventure, especially when we are able to leave bags at Sport2Go. 🛠 The workshop will cover a few different things: daily maintenance, tire change and brake pad change. You will be able to chose what you'd like to get your hands dirty with. Special tools available for your use if needed but it's always good to have your own tire levers or keys that are special to your bike along with an extra tube with you. WOW, these GOODIEs! As you may have seen in our instagram teaser, everyone will get some goodies from our partners AG1 - your one drink solution to better immune function, recovery and gut health, packing 75 nutrients in every scoop and ride fuel by Peak Punk. Of course you're welcome to bring your own bars and electrolytes, but we've definitely got you covered! Note: You can use this link for a special deal including 5 free travel packs + Vitamin D3+K2 for every first subscription order of AG1. After the event, we will also raffle off some amazing prizes including two pairs of the super impressive REACT sunglasses worth almost 300 CHF! We've just unboxed and tested these auto-tinting glasses and they're a game changer. In addition, we will have some smaller but equally exciting prizes from Dirtysox, Sport2Go and more! We will also bring a few pairs of Fearless socks and shorts for those who would like to test them out or purchase on site. FINAL LOGISTICS The Münsingen train station is just 750m away from Sport2Go and there are three connections from Bern (10min train ride) every hour. For those coming with the car, there's public parking nearby here. Once again, you can leave your bags at Sport2Go, snacks (including vegan options) and drinks available on site A photographer will be at Sport2Go in the morning and meet us on the road for a few pictures! If you prefer not to be photographed, please let us know. Any other questions or concerns, please don't hesitate to get in touch through our forms, instagram inbox @riderawr or via email weriderawr@gmail.com

This second episode of Sleepless in the Saddle titled Final Preparations includes a visit to our local un-packaged shop who sponsored our carbs and goodies for this event. After that, we head to Schoetz to check out the course the evening before the race to drop off some gear (and almost blow away from the wind). Finally, go behind the scenes of the last few hours before the race when we get our race numbers, distribute team shirts, do a test ride as a group and a share a lot of #nervous smiles! Hear from the girls about how they feel going into the race and share in the excitement with us. The final episode premiers on Friday January 20th at 21:15 CET and we will be viewing it in part with our Workshop and Wine event, you can find more details and RSVP here. Haven't seen the first episode? Catch up with Chapter 1 before watching this one!

Watching this final episode (Chapter 3 of our docu-series Sleepless in the Saddle) brings back a lot of emotion AND a lot of pride. This feels like a big life-sized highlight for us. Not because of our athletic prowess (we finished second last) but because of the challenge we set out to conquer together. In a time where women often have to compete with each other for their place (on or off the road) it feels so powerful to be part of COLLABORATION. So tune in to watch us battle with frustration, fatigue, sore legs and in the end, join us in celebration! Not be forgotten, we are SO grateful to our sleepless crew who supported us on and off the race course. Thank you to all of our sponsors, partners, family, friends. Haven't seen the first two episodes? Catch up with Chapter 1 and Chapter 2 before watching this one!

This summer, in an effort to inspire more women to face their fears of trying something new and to take away the embarrassment of being a beginner we (a group of 6 women) registered for a 24 HR mountain bike race. Some of us, though avid road cyclists, haven't been biking since first learning to ride a bike as kids. Others, are downhill specialists and were some of the only ones come race day to show up without clip pedals. With one month to prepare, we went to try out some basic, and surprisingly intimidating skills at a local bike parkour. Here is chapter one. If you like what you see, please consider supporting our filmmaker https://www.buymeacoffee.com/jasimator