Hey everybody, Coach Jonathan here with the final podcast episode in this series of athlete interviews with the stands pivot team presented by Maxis and this time with Rose Grant. Rose is once again a legend in the sport of mountain biking here in the United States. She's a four time marathon national champion. She has made the US team selection for world champs. She has raised in World Cups, raised all over the place. She's won plenty of epic rise races. She knows what she's doing. She's a mother. She somehow balances all of that pro

athlete training and racing and everything else with being a mother. It's amazing and particularly point for me being a father. So I think we have a lot to learn for those of you that are parents and those of you that aren't from how she manages to carry all of that responsibility and continue to train and get faster. And also she's a really good cook. So and Baker. So we talk a little bit about the recipes that she makes in this episode and we'll put them up at forum.trainerow.com. We talked to Rose just like everybody else about her. Bakesickly. Her pre-race.

She's a very sweet team from the night before the race until the race starts. And then we also ask her some additional questions thereafter. So Rose has a totally unique take on things. I really appreciate that perspective that she has. It's come through a lot of experience and I'm sure through the experience of also being a parent. So once again, ton to learn from Rose. Hope you enjoy this episode. If you have any more questions, you can go to forum.trainerow.com and you can submit those questions for Rose. She may hop on there and answer them for us. Thanks everybody. Enjoy the episode.

Okay Rose grants. Let's talk about some race prep. First things, these are the same questions we've asked everybody else. So it'll be kind of fun because you get to see like the different, I guess learn from people.

Night before a race. Is there a meal that you like to have like a consistent one? Not necessarily. I would say that a lot of the food that it contains a lot of the same ingredients like whole grains.

I prefer that my carbs or starches come from whole grains or like root vegetables. I'm not like a big white rice person. So yeah, I mean vegetables like fresh vegetables, roasted vegetables.

Get my starches from some root vegetables or like quinoa or brown rice and then protein. And I like cheese and I'm a big sauce person.

Yeah. The toppings are really important. Whatever I choose to eat. So that usually involves avocado and cheese and maybe something crunchy like a nut or something.

Yeah. So texture and flavor. Yeah, really good variety. Yeah, there's no point in having just bland rice and chicken.

Definitely not. All about my food eating good and it does not. Yeah, I'm all about good dense high calorie, very nutrient dense food.

What about the sleep side of things? Is there like do you find that you do best with a certain amount of like hours of sleep or do you shoot for that or do you how do you work that out?

I think getting to bed early is really important. Even if I don't go to sleep right away, just that I'm on my way there. I think my earlier hours of sleep tend to be more beneficial than late hours or not being able to sleep in.

So that's I do better if I can go to bed early because I usually wake up around between six and seven without you know, are my really can't sleep in even if I want to.

We were talking about that earlier with Chloe. I found that too is is I've is life is progress. I don't know if it's because I have a son now and just like I'm on that routine. You have lay low your daughter.

But yeah, I basically just I'm up at a certain time every day. That's just I've lost the ability and skill to sleep in. You know, it's kind of frustrating.

And that's like particularly point, you know, you being a mother like the sleep thing. You just can't sleep just for yourself. Like you have to also you have to take into account the fact that you if your daughter needs you in the middle of the night, anything else like that. It's harder.

I've never put as much value on sleep as I have more recently. And if I ever have an opportunity to capitalize than I take it and I don't nap that really is pretty much impossible with our schedule. But getting those good eight to 10 hours stretches at night is pretty regular and a high priority.

Yeah. So let's talk about on the other side of things the morning routine. Do you have a morning routine that you follow or just like typical habits that you have in the morning.

Yeah. I mean, if it was very specific, it really depends on what time I'm racing. But I would say on a typical morning, it always starts with coffee and a bit of a quiet time. Hopefully, if I can be up before lay low.

Just to kind of set the rhythm for the day. Yeah. In my mental space and the things that I want to accomplish, I do work really well off of a list and just get a great satisfaction and being able to check off.

If not all at least some of those items and sometimes that even involves like making cookies or yeah, because I enjoy that stuff too.

We're going to get into that. That was one of the questions that somebody submitted on there. So when you, I guess on the race side of things, like you said with you like your morning routines that you do.

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