LIGHT UP THE NIGHT > NIGHTTIME FUEL
V3 2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
ROLE REVERSAL – Steve Swenson
IMBA RYAN, THE INTERVIEW
– Volunteer/Expo Manager
COACH’S CORNER NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
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>> Running through the timing tent
1440 MINUTES FROM THE CREW
As night falls, at the 24Hours of Adrenalin, something magical happens. There’s a real change in the energy of the entire event, as darkness begins to take hold. It’s more then just a hush that comes across the expo area, as many are sleeping and those that are up, are waiting for their lap, volunteering in the timing tent (where frankly, quiet is not necessarily how you’d describe the atmosphere, thanks to Crazy Larry), or just out on course, riding in the silence and serenity. By the time night falls, many have ridden the course during the daylight hours, at least a few times. At this point they’ve experienced the twists and turns, the roots and rocks. Yet, something happens when the darkness comes and the familiar becomes unfamiliar. In this issue’s Dialed In piece (page 15), Kevan McNaughton talks about choosing the right lighting system to help guide you through your night laps. He says that the night laps are his favorite part of the event and riding at night “takes away some of the intimidation of the technical sections.” Fuel is an important part of the 24Hours of Adrenalin, but getting the right kind of energy, particularly to sustain you on the night laps is critical. Our Strong and Healthy feature this issue (page 17), will give you some valuable tips from Clay Gillies about how reaching for Mother Nature’s fuel can be the ticket for sustained strength and energy during those cold night laps.
(page 12), he recounts the motivation and dedication that it takes to take on all these unique roles in this unique event. In this issue we also introduce you to the fantastic work that is done every year by IMBA the International Mountain Bike Association (page 10), in maintaining, protecting and creating some of the most outstanding mountain bike trails in Canada. As always our Coach, Alicia Evans is there to help guide you through those night laps and our featured crew member is Ryan Blondia, Volunteer and Expo Set up Manager, who takes care of one of the most important resources for the 24 Hours of Adrenalin – the volunteers. So, as night falls and the hush comes over the crowd, remember to get dialed in with the right lights, fuel up with the right fuel, stay alert and aware but most importantly enjoy the peace and tranquility that this very special time of the 24 hours has in store for you! Happy Trails, Adrenalin Crew EDITORS: Maria Deotto, Stuart Dorland CONTRIBUTORS: Alicia Evans, Steve Swenson Stefan Grecu, Kevan MacNaughton, Clay Gillies DESIGN: DarkHorseCompany.com PHOTOGRAPHER: John Gibson – GibsonPictures.com Copyright 2014, 24 Hours of Adrenalin
Talk about “been there done that”, Steve Swenson, has not only participated in the 24 Hours of Adrenalin 14 times, but he’s participated as a teammate, as a captain, as a solo rider and as a pit crew. He’s done it all and in this issue’s feature
What would we do without trails?
Friends
of
Kananaskis Country
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ISSUE THREE 2014
CONTENTS
6 ADRENALIN GRIT – The Latest 24HOA News 7 SPOT LIGHT – The Ryan Blondia Interview 8 ZOOM 10 IMBA 12 FROM TEAMMATE TO PIT CREW – Steve Swenson 15 DIALED IN with The Bike Shop / Outside Bike & Ski 17 STRONG & HEALTHY with Planet Foods 18 COACH’S CORNER by Alicia Evans 19 NAMASTE with The Yoga Lounge 20 THE LAST LAP Cover Photo: Night lap >> Moon rising and light trails in the CNC stadium
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ADRENALIN GRIT NEWS FROM 24HOA In the heat of the night…. well, maybe not heat! What is it about the nighttime that captures our imagination? Whether it’s the mystique brought about by the darkness or the anticipation and anxiety that fill our minds with questions and wonder, it’s tough to tell what really is the thing that can both excite and intimidate most weekend warriors on their first night lap. The best advice that you’ll get from experts and veterans a like, will be about being prepared! That means, the right nutrition, training and technical gear. You’ll get all that information in this issue and we also want you to feel prepared and organized when it comes to the event weekend.
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REMEMBER TO GET YOUR TEAM’S ROSTER COMPLETED, THAT MEANS IF YOU’RE A CAPTAIN, MAKE SURE YOUR ROSTER IS FILLED WITH INVITES TO YOUR TEAMMATES AND THAT THEY’VE ACCEPTED THE INVITE. IF YOU’RE A PARTICIPANT, MAKE SURE YOU’VE ACCEPTED YOUR CAPTAIN’S INVITE. We’ll be sending out our new waiver form this coming week and ALL participants, no matter what category they are in, will need to read through the waiver and click on it to indicate acceptance. Absolutely no riders will be able to participate without having accepted the waiver. Organization is one of the key’s to enjoying the event, both in the daylight and at night!
>> Shane Philip plays his didgeridoo on the 24HOA stage
SPOT LIGHT
RYAN THE INTERVIEW
Name and what you do at the 24 HOA?
Ryan Patrick Blondia – Volunteers and Expo Set up Manager
How long have you been doing this?
This will be my 6th year at the 24 Hours of Adrenalin.
What is your favorite part of this role?
The best part of the event for me is hanging out for the weekend with everyone, staff and riders alike.
What do your best friends call you? And why?
My friends call me Dia, which is the short form of my last name.
What are you currently listening to on your ipod?
When I first began this interview, I was listening to LCD Sound system. As I now answer the questions it is Miss You by The Rolling Stones. Not sure if that says something about me, but I’ll leave that up to the reader.
What is something that people would be surprised to know about you? I am incredibly self-conscience.
If you could meet anyone, dead or alive, who would it be? This is tough. It would be cool to have a coffee with Nelson Mandela but I’d also love to meet Pele too.
What do you like to do in your spare time?
In the summer I like to try to mountain bike but I still struggle to keep up. I also enjoy sitting on top of a mountain and enjoying the view.
What’s your most annoying habit?
I procrastinate like no other. I know everyone does it but I make lists of things to do, all the time, rewriting the same things over and over. The results are that the new lists are always almost as long as the old lists. LOL
Do you have a secret talent?
I am secretly working on my skills to become Crazy Ryan but I can’t get the balloon animals down. I will continue to practice.
What is your proudest accomplishment?
Last fall I completed my first Ironman in Arizona. It was the hardest challenge I put myself through, but my proudest accomplishment.
What is your favorite place in the world?
This is a tough one because the mountains are beautiful and peaceful, but to be honest I have become a big Canadian wimp and cannot take the cold winters anymore so I am looking south. Let’s say like Costa Rica where I never need to own a winter jacket again haha.
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Zoom
>> The night ride thumbs up
IMBA
The International Mountain Bicycling Association (IMBA) was founded in 1988 by a group of California mountain bike clubs concerned about the closure of trails to cyclists. These pioneering clubs What would webelieved do that mountain bikereducation programs and innovative withouttrail trails? management solutions should be developed and promoted.
While this first wave of threatened trail access was concentrated in California, IMBA’s pioneers saw that crowded trails and trail-user conflict were fast becoming worldwide recreation issues. Over the years, IMBA’s programming, support, and staff of professional advocates have continued to grow - but the mission and core values have remained the same.
The staff seeks to develop the following for mountain biking in Canada:
IMBA Canada’s mission is simple: to create, enhance, and preserve great trail experiences for mountain bikers across Canada.
• Political influence
Established in 2004, IMBA Canada was the first fully staffed international office of IMBA and is a national not for profit organization that advocates for mountain bike, and trail access across Canada. Located in Kitchener, ON, IMBA Canada is directed by Subaru/IMBA Trail Care Crew veteran, Lora Woolner, and staffed by trail advocates across the country. IMBA supports and represents over 35,000 cyclists worldwide in all forms of mountain biking: cross-country, downhill, and free ride.
• Convenient access to appealing trails • Trail building expertise • A positive image Each year, IMBA’s members construct hundreds of kilometers of sustainable, fun single-track and volunteer more than one million hours to improve trails or open new ones The 24 Hours of Adrenalin has gone above and beyond to support IMBA Canada over the years. Whether it’s assisting in the underwriting of IMBA Canada newsletters or providing corporate support, our affiliation is a big part of the improvement of mountain bike trails. We proudly were behind bringing the IMBA Canada trail building initiative to the Canmore Nordic Centre with a 2 day trail building workshop and continue to support this great organization. For more information visit www.imbacanada.com
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FROM TEAMMATE TO PIT CREW
Tell us a little about yourself… My name is Steve Swenson, a 45 year old computer software consultant with three kids and an incredible wife. We live in Calgary and enjoy many outdoor activities that the close proximity to the mountains allow. I have completed 14 24HOA events, 12 as a solo including seven World Solo Championships and two more as a pit crew.
What got you interested in mountain biking? In 2002 I was asked to join a corporate team for the 24 HOA in Canmore that summer. I had heard of the event and didn’t own a mountain bike but figured it would be fun. I borrowed a 10 year old rigid frame bike for that first year and I was hooked on mountain biking by the end of the race. After a 5 person team the next year, I had the urge to see if I could ride longer so I set my sights on riding solo for 2004. That first solo race with no pit crew was disorganized for me and I left thinking I would never do another. A few weeks later I was informed that I qualified for the World Solo Championships in Whistler that year. My friends and family convinced me to do it, volunteered to pit crew and helped raise money for me to go. Having a pit crew for the WSC definitely made the experience better and I found endurance racing presented a new challenge and I wanted to keep bettering my last result.
You have been doing the 24HOA event for over 10 years. What is it about the event that continues to attract you to it? I really enjoy the atmosphere and people at the 24HOA events. The organizers, volunteers, racers, sponsors, and spectators all coming together to enjoy and share the challenge of a sport we all love. There is nothing like coming through the transition tent at 3am and hearing Crazy Larry and the rest of the volunteers and riders cheering you on. It always gave me a burst of energy to get back on the bike and head out for another lap.
You have also been a participant on a team, a team captain and a pit crew manager for a solo rider. Tell us about each of those experiences and what makes them unique? My first couple of years I was on a team, which was a great learning experience with a focus on the fun. With all of the down time between laps I had plenty of time to meet people and take in the midnight corn roast, bonfire, and late night movies.
By far I enjoyed riding events solo. I made countless friendships during this time and seemed to talk with more people on the course than ever before. As a solo, everyone takes a few extra seconds on course to offer encouragement and discuss how the weekend is going for them and you. During this time my family and friends became more involved in my passion for riding and looked forward to our 24HOA weekends as much as me. As a solo rider you have to do more planning prior to the event but once the race begins you just focus on riding. My awesome wife Colette ran my pit crew for many years and made it all seem smooth and easy. Something I would learn later wasn’t as easy as she made it seem. I was lucky enough to race 24HOA WSC events in Canmore, Atlanta, Laguna Seca, Whistler, and Canberra, Australia. Participating in WSC events was a rare opportunity to meet and race with icons of mountain biking. When my life got busier with other family activities, I decided to retire from racing in 2011. Shortly after that decision, an elite solo rider asked if I would be her pit crew manager. My son Tyler and I agreed and have helped her win the Canmore 24HOA the past two years. I always knew pit crews had plenty of work to do when their rider came in but didn’t realize how quickly the breaks between laps went by. It has been an interesting experience being a pit crew for a serious rider as I found crews don’t get to sleep at all during the weekend either.
What advice would you give someone looking to do the event for the first time? Try to enjoy the atmosphere of the event even with the pain and fatigue that inevitably comes with riding your bike for long periods. Heed the advice of experienced riders, the information I learned from other riders in my first years was instrumental to the success and enjoyment for many years to come. You can never be over-prepared, be ready for anything!
>> Above: Steve Swenson at the 24HOA team event in 2003; 24HOA solo in 2006; World Solo Championships, Australia in 2010 Photos Above: Steve Swenson
>> Tyler and Steve Swenson give Nadine Mueller a drink on her way to winning the 2013 Women’s Solo 24HOA
801 – 11 AVE. SW • CALGARY 403.264.0735 • THEBIKESHOP.COM
DIALED IN DIALED IN is a regular feature with bike tips and info about new gear to help you enjoy your rides – brought to you by the experts at The Bike Shop / Outside Bike & Ski.
LET THERE BE LIGHT BY KEVAN MACNAUGHTON
As the sun sets over the Nordic Centre it’s time for lights on and your night laps. Always my favourite part of the 24 hours, there is nothing quite like the magic of the blackened forest. Bike lighting has changed drastically in the last few years making it easy to fight back the dark with a blindingly bright LED headlight. Prices are dropping, batteries are smaller, and the new LED lamps are ultra bright. It’s important for all riding but especially at night to focus your vision ten feet in front of you on the trail. Look where you want to go and your bike will follow. Riding with a light tends to flatten out the trail. It can be harder to judge the depth of smaller obstacles but I think it takes away some of the intimidation of the technical sections. Slow down, stay loose, and have fun! Most lights offer the option of mounting on a helmet or handle bars and the ideal set up has you using both. If you choose to go with only one, a helmet mount directs the light where you are looking. When shopping for a trail light, look for at least 600 lumens. Lower powered lights may be fine for city riding but on the trails more is better.
Serfas TSL 1000 Max Lumens: 1000 Run Time: 4 hours (1000 lumens); High: 7.5 hours (650 lumens); Medium: 12 hours (350 lumens); Low: 23 hours (175 lumens); Flashing: 10.5 hours Charge Time: 4.5 hours Mounts included: Universal Handlebar; Universal Helmet Price: $279.99 www.thebikeshop.com/product/serfas-tsl-1000-true-lightheadlight-158297-1.htm
kevan@thebikeshop.com
801 – 11 AVE. SW • CALGARY THEBIKESHOP.COM
• 403.264.0735
SUITE 110-1160 RAILWAY AVE • CANMORE • 403.675.7722 OUTSIDEBIKE.CA
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>> Yum, Honey Stinger Waffles
NIGHTTIME FUEL BY CLAY GILLIES
WHEN NIGHT FALLS AT THE 24 HOURS OF ADRENALIN, AND YOU’RE OUT ON YOUR OWN IN THE DARK, HOW DO YOU KEEP YOUR ENERGY UP SO YOU CAN CONTINUE TO FEEL GOOD ON THE PEDALS? It’s important to pick the ‘right’ kind of energy. Choosing Mother Nature’s natural energy source, the sweet science of honey, is an excellent energy option, combining the perfect blend of fructose, glucose, water, minerals, vitamins, antioxidants, protein and pollen. Our bodies naturally want and need unrefined sugar when participating in endurance sports. The glucose in honey is rapidly absorbed by the body and gives an immediate energy boost, while the fructose is absorbed slowly and evenly providing sustained energy delivery. Having a stable energy boost is also critical for your ability to concentrate and stay alert, something that is essential during those night laps. Honey is also easily digested, with enzymes to help the body metabolize nutrients and does not require water for absorption. There are many ways to get your honey intake during your physical activities, but your Grandma’s super muffins are not that easy to enjoy during a night ride in the Rocky Mountains and there is only so much plain yogurt and honey that can be consumed between midnight and 5 a.m. Honey Stinger makes nutritious and great tasting, honey-based foods, formulated specifically for health-conscious individuals and athletes seeking great tasting energy snacks. Let’s be honest with ourselves, it may be easier to recover from bonking in the daylight then any time during the night. Five interesting facts about honey: • Honey bees can reach speeds of up to 15 m.p.h. • A typical beehive can make up to 400 pounds of honey per year.
STRONG & HEALTHY
STRONG & HEALTHY is a regular feature with nutrition & healthy diet information to get you ready for riding – brought to you by the experts at Planet Foods
>> Gourmet Honey Stinger Chews & Waffle sandwich
• H oney bees have four wings and five eyes, 3 small ones on top of the head and two big ones in front. • All worker bees are female.
Typical honey analysis: Fructose: 38.2% Glucose: 31.3% Maltose: 7.1% Sucrose: 1.3% Water: 17.2% Higher sugars: 1.5% Ash: 0.2% Other/undetermined: 3.2
• I n Hinduism, honey (Mandu) is one of the five elixirs of immortality.
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COACH’S CORNER
SWITCHING TO NIGHT VISION
One of the only guarantees in this race is that the sun will go down. Are you and your team ready for that? The team at Outside Bike and Ski will ensure you have all the right equipment but are you comfortable riding at night? Here are some tips to increase your confidence and skill during the dark hours of the night. 1. Practice, practice, practice but avoid riding on your own, as we all know accidents happen. Make sure you let someone know where you are. If night riding is new to you, begin on some easier trails then progress from there. 2. Use the right lights, mount them in the right places and bring spares and chargers on race day. A mag light is great little option for mechanicals. Make sure you know what the battery life is. I would recommend not trying to test this on race day! 3. You may look shmick in your tinted Oakley sunglasses during the day but they will make life tough at night and a branch brushing across your face could cause some nasty damage. Eye protection is a must so choose to wear some good clear lenses.
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BY ALICIA EVANS
6. If possible, prep your bike for night riding during the day. 7. Resist the temptation to ride too close when on a group night ride. You have a higher chance of crashing into the person in front of you, if you’re too close. Your light also has the potential to put your friend in a shadow, so keep some distance between you. 8. If Mother Nature calls, resist the temptation to face your bike towards you. No one wants to see what you hide in your shorts. Plus, a light off trail could be a huge distraction for the other riders. 9. Resist the temptation to make quick, jerky movements because your visibility is reduced. Soft hands, relaxed shoulders, look ahead and enjoy the thrill of night riding. 10. Don’t rely on the person in front of you to go the right way. Following their lights could land you in a crumpled heap, or straddling a tree. Follow your own game plan.
4. The temperature can drop dramatically during the night so a good pair of arm and leg warmers will ensure you stay warm. A cold body doesn’t function well and you need to be on your game when riding at night.
11. Practice, practice, practice. During some of your training rides, make sure you go at your race pace. Also use these training opportunities to pass and be passed. Out of courtesy to other riders give them plenty of warning. I love a good practical joke as much as the next person, but riding up on their tail then yelling ‘RIDER’ could leave you bruised and battered!
5. Warm up well. Your body won’t be too pleased about riding a lap at 2am so you are going to need a good warm up. We will talk about this closer to race day.
Most of all enjoy the ride! Not everyone gets to experience night riding with 1600 friends, but 24hrs of Adrenalin provides just that.
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LOW LUNGE (Anjaneyasana) Following last issue’s poses, you can come into this pose from downward dog by exhaling and stepping a foot between your hands. Otherwise, standing with your feet shoulder-width apart, inhale your arms up and exhale as you forward fold. Inhale your upper body parallel with the floor and support yourself on your shins, then exhale and come into highplank position. Step your right foot forward and lower your left knee. Your left foot should be on the toes/ball and you should feel a nice stretch in your foot. Keep your right knee straight and directly above your ankle. Inhale as you engage your core and lift your upper body. Place your hands on your hips, and keep your core engaged and tail bone tucked. You will feel this stretch in your quad, hip flexor, and into your side. The hip flexor is the main target so breath slowly through the nose and stretch gently, do not push your hips too far. If your lower knee is sore on the floor, fold your mat or place a blanket underneath. You can use a combination of blocks or other items to support your right hip if the stretch is too low. To stretch the calf muscle, push your heel back to lift your knee off the ground slightly. After five long slow breaths, lower your knee or fold and place your hands on either side of your foot. Step back into high-plank, come into downward dog or slowly stand and repeat for the other side.
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Yoga is great for cyclists to help improve flexibility and also for core strength. NAMASTE will show you two yoga poses each issue geared specifically for cyclists, so you can build a yoga practice into your schedule. BY STEFAN GRECU
SEATED EAGLE ARMS
(Virasana legs with Garudasana arms) Following the previous sequence until high-plank, bring your knees to the ground and slowly sit back. Allow the tops of your feet to touch the ground, which will help stretch the front muscles of your lower leg and your ankle. If you have ankle issues, sit on supportive items to take the weight off your heels and feet. Otherwise, sit back on your heels with your knees straight and good posture. Extend your arms in front, palms up, and cross at the elbows right over left. Bend your elbows to bring your forearms toward your face, and this may be enough for your shoulders. If you would like to go further, rotate each hand inward toward the other, and your left hand will touch the bottom of your right palm. Slowly lift your hands and elbows toward the ceiling, only going so far as the stretch will kindly allow. Keep your upper arms parallel to the ground and your forearms parallel to your upper body. This will stretch your shoulders with the added benefit of stretching your quads and front lower legs. Take five slow breaths through the nose, then exhale and release your arms. Shake out your arms and relieve your knees, if necessary. Repeat by crossing your arms left over right and following the steps outlined above.
Brought to you by The Yoga Lounge 2nd Floor, 826 8th Street Canmore
•
403.678.6687
info@theyogalounge.ca THEYOGALOUNGE.CA
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The last lap
THE EXPERIENCE DOESN’T END AFTER 24 HOURS 20 |
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Top Left: Chef Boyardee, yah! Top Right: Cat napping between laps. Bottom: Cozy little tent complete with air compressor.