IT TAKES A VILLAGE > HYDRATION V4 2014
CRAZY LARRY
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
BRAD, THE INTERVIEW ROCKY MOUNTAIN RACERS COACH’S CORNER NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
www.24hoursofadrenalin.com
>> Ride it like ya stole it!
1440 MINUTES FROM THE CREW
Think about it. What would it be like, not to have your friends, your family and the network of people that you interact with every day, in your life? Where would you be? How would we all survive in a world that is only, always about us – no interaction with others, no support, no lifting you up when you’re down or giving you a quick kick in the pants when you need it.
YOU ARE NO BETTER THAN THE COMMUNITY YOU ARE A PART OF. Recently, we made a big life change and moved clear across the country. Having been born, raised and educated in the East, and having spent most of my life, building a career and home life out there, this move was a big move for me. I realized that, even though my network was all there, I struggled to feel that day-to-day community feeling that often gets lost in a big city. So, while it’s been hard to leave my family and friends, the move has brought me more of what I needed, the nurturing of a smaller town. To me, the 24 Hours of Adrenalin is much more than a bike race. It’s a celebration of that community that keeps us grounded, humbled, focused and grateful. This issue is meant to highlight only some of the wonderful people in the community of Canmore and Calgary that have supported us for so long. You’ll see only a few of them featured in It Takes a Village on page 15, and by highlighting the Rocky Mountain Racers club, you’ll learn about how much that community is more like a family, for the club members.
read what drives him to do what he does and you’ll see that for the 24 Hours of Adrenalin, he consistently brings that energy to our event, at a time that most riders really need it. As we get closer and closer to event time, we did want to make sure that you were getting information about key elements to think about, as you prepare and in Coach’s Corner this issue, Alicia gives you the low down on hydration and what you should know. Our Strong and Healthy feature this issue is focused on Ultima Replenisher because of its natural, no sugar added, complete electrolyte properties – a critical part of any hydration plan. Like so many, it’s easy to get all focused on everything that isn’t going according to plan in our lives, all the things you don’t have, but for us, at the 24 Hours of Adrenalin, we hope that this issue causes you to pause and remember how grateful you are to have the community of supporters that are always in your corner. I know that we are! Happy Trails, Adrenalin Crew EDITORS: Maria Deotto, Stuart Dorland CONTRIBUTORS: Alicia Evans,Duncan Anderson Stefan Grecu, Kevan MacNaughton, Clay Gillies DESIGN: DarkHorseCompany.com PHOTOGRAPHER: John Gibson – GibsonPictures.com Copyright 2014, 24 Hours of Adrenalin
When you think about what makes a strong community, you obviously think about those that volunteer and support the local kids and Crazy Larry is all about that. On page 12 you’ll
What would we do without trails?
>> The 24HOA Trail Guardian crew
Friends
of
Kananaskis Country
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ISSUE FOUR 2014
CONTENTS
6 ADRENALIN GRIT – The Latest 24HOA News 7 SPOT LIGHT – The Brad Freer Interview 8 ZOOM 10 ROCKY MOUNTAIN RACERS 12 CRAZY LARRY 14 IT TAKES A VILLAGE 17 STRONG & HEALTHY with Planet Foods 18 COACH’S CORNER by Alicia Evans 19 NAMASTE with The Yoga Lounge 20 THE LAST LAP 21 BEAR COZY by Duncan Anderson Cover Photo: Hanging out. Camping out. >> Up and over the bridge.
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ADRENALIN GRIT NEWS FROM 24HOA THE 24 HOURS OF ADRENALIN HAS ALWAYS BEEN MORE THEN A BIKE RACE. IT’S OFTEN BEEN CALLED THE “WOODSTOCK OF MOUNTAIN BIKING” BECAUSE OF THE FESTIVAL ATMOSPHERE THAT IS AT THE HEART OF THIS AMAZING WEEKEND. It’s not often that you get to camp out with your friends and family, amongst like-minded people and partners, while mountain biking some of the most beautiful trails, in arguably the most spectacular venue in the world. This sense of community is key to why this event has continued to be supported by so many and has become a cornerstone event at the Canmore Nordic Centre. With just over 30 days to the event, we want you to be thinking about your ‘community’ of riders and especially the volunteers,
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that will be part of your team for the event. Please take the time to invite your volunteers and get them hooked into your team page. They are the most important part of the event and we couldn’t do the event without them. Last year we introduced a special way of thanking these great volunteers, with the introduction of the Honey Stinger V-Lounge, a special volunteer only access lounge, where our volunteers get hooked up with snacks, drinks and swag! Also remember to select your volunteer’s shift and position for the event – first come first served here! There is also a great deal of information that you can find in advance of the event on our website 24hoursofadrenalin.com, under The Details, in the “How To” area of the website. Here you can find the details for everything from how to register a team, pick a campsite or change your team name. Check it out!
>Helping out at the 24 Minutes of Adrenalin kids race.
SPOT LIGHT
BRAD THE INTERVIEW
Name and what you do at the 24 HOA?
Brad Freer trail crew member / safety liaison during the race.
How long have you been doing this?
I actually started my ‘career’ at 24HOA as a volunteer in 1999.
What is your favorite part of this role?
I love just getting outside and doing the physical work. But I’d say one of my favorite parts is the interaction with the riders.
If you could meet anyone, dead or alive, who would it be? I would like to meet the real Braveheart. I’m Scottish.
What do you like to do in your spare time?
If I have any spare time I like to bike, ski, and take hiking trips with Jenn.
What’s your most annoying habit?
What do your best friends call you? And why?
Being too organized and not “letting my hair down” !!
What are you currently listening to on your ipod?
I’m a really good cook.
Brad that’s my name !!!
Right now, I’m listening to The Black Keys and John Hiatt.
What is something that people would be surprised to know about you? I like to cook and I fold my laundry very neatly.
Do you have a secret talent? What is your proudest accomplishment?
I’m proudest of being able to get to where I am right now
What is your favorite place in the world?
Tofino BC in the winter time, because there are no tourists :)
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Zoom
>> Enjoying the ride.
ROCKY MOUNTAIN RACERS Hundreds of people supporting a few individuals reach their goals! The Rocky Mountain Racers Club, out of Calgary Alberta that trains largely in the Bow Valley was formed in the 90’s by concerned/involved parents who wanted a training center approach to skiing and biathlon. The desire was to have a club that could provide everything needed for athletes to succeed at the highest international levels, with a focus on those transitional athletes, who are finishing up high school and going on to university. Head Coach, John Jacques says that the club’s goal is to create well-trained athletes that are solid citizens and great ambassadors of a sporting lifestyle. One of the main focuses for the club is to support the concept that athletes should be combining education (life) with sport. John, who has been Head Coach for the last 10 years, describes that when he was approached by the club to be the Head Coach, he accepted on the basis that he would be allowed to put the athletes first. He says, “My inspiration comes from a passion for sport and the desire to see athletes succeed in both sport and life. Seeing their eyes light up when they have earned success after working hard – it’s very rewarding to be part of that journey with them.” He says the impact of working with these athletes, as they mature both athletically and as young adults, has provided far too many memorable experiences to pick just one. RMR have helped the 24 HOA group a few times now, in 2014 the club will be back to support the event kit pick up – they have always been able to get both athletes and key volunteers motivated to do whatever task is presented. The manner in which it happens is such a tremendous demonstration of teamwork that it is hard not to have fun doing it – it goes from being a job to a satisfying experience where the outcome is a job well done. John says “it may sound odd; but to me having the 24 HOA ask us to help out is very much to our benefit in that we are now able to put something back into the sporting community – the individuals involved learn so much about volunteering and what it means, that it becomes a solid life lesson for everyone involved.”
SPOTLIGHT ON RMR CLUB ATHLETE Emma Lunder – Biathlete
Emma is a 23-year-old National Team member Biathlete. She joined the RMR club 4 years ago when; her hometown (Vernon, BC) club was shutting down due to lack of funding. She chose Canmore because it’s known as the biathlon capital of Canada, and hasn’t looked back. Emma was attracted to the club because of its support of athletes not only around achieving their athletic goals but also in achieving their academic goals too. She feels like the club is more then a community of like minded people, it’s also like a family. She has made life long friends with people that she would never have had the opportunity to interact with, if it wasn’t for the club.
Tell us about what being part of RMR has meant to you:
“When I first joined the club, being from BC, I didn’t really know many athletes but right away I felt welcomed and part of the group. I remember one long hike that we all went on in those early days, I was new and not that comfortable, and even though it was a really challenging hike, the group was chatting and telling stories the whole time. They also took the time to include me, at every point. When we got to the parking lot and I looked at my watch, I couldn’t believe that 4 hours had flown by so quickly.”
What is it like being a member of this group?
“They’re so supportive and encouraging of everyone and of every goal that you may have. I moved onto another group last year, because I made the National Team, and wasn’t able to be a part of the group that I had trained with the previous year, but they all are still so supportive of me. Everyone is so excited about seeing you take the next step in achieving your dreams, it feels like a family.”
How has being part of the club changed you?
“When I joined the club four years ago, I was fresh out of high school, so part of the growth has come from just growing up but I do feel like I have grown more confident because of the support I’ve gotten through the club. I’ve always been outgoing and bubbly and I think that I’ve been able to share that with others in the club and as they’ve rubbed off on me, I’ve rubbed off on them. I think I’ve learned something from every person, all the different personalities, all the different strengths and talents that I’ve been exposed to have taught me a lot.”
What are you current goals?
“Every year I want to improve but my long-term goal is to make the Olympics. I’m also enjoying coaching the younger athletes and I really like being an ambassador for the sport, showing 12 and 13 year olds how great biathlon is and seeing our sport grow.” For more information visit www.rockymountainracers.com
>> Emma racing
>> Rocky Mountain Racers work on 24HOA participant kits.
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CRAZY LARRY
HE REALLY DOES WANT YOU TO CALL HIM CRAZY! For most of us, we were raised by our good mothers to treat people with respect and certainly not to call anyone names, but when you meet Larry Melnik, he insists that you call him CRAZY LARRY. Larry Melnik is a fixture in the Banff/Canmore community. He’s often seen around town, highfiving people on the street, making balloon animals for children and generally adding support and volunteering, wherever he is needed. While he himself admits that the first 40 years of his life were a bit of a ‘screw up’, he’s now proud to say that he’s dedicated his life to service and making his community a better place. “I’m living my life with the challenge of being a better person, for the rest of my life” A great deal of his volunteer work is focused on children, and he finds the time to bring a smile to kids whether it’s at the hospital or at an event like the 24 Hours of Adrenalin. When you ask Larry why he’s doing this work, he says its because of the kids, “they trust us blindly and I’m here to offer an alternative, healthier choice and to lead by example, to show them that you could look really good in the world, if you just do something honorable.” Larry has been a part of the 24 Hours of Adrenalin for many years. Stuart remembers the first time he met Larry, “you can imagine, that we all work really hard, long hours up to and including during the event, so I was so surprised when, one year, on the Sunday after the event was over, I saw Larry in the campsite areas, picking up garbage. Every year since then, Larry has been a fixture at our event, we consider him a member of the family” Many know of Larry’s role as “manual timing tent motivator’; a critical role, especially at 4am when you need that extra push to get you through the tent and out on your night lap. He also is the main feature at our 24 Minutes of Adrenalin, where he comes alive in his clown overalls, leading the pack of excited little ones through the expo area. • “Crazy Larry is an amazing asset to Twenty4 sports.” • “One of my favorite parts of the event is Crazy Larry cheering you through the tent” • “Crazy Larry, he is the man, it would not be the same without him cheering everyone on”
>> The real deal...a Crazy Larry high five!
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IT TAKES A VILLAGE Jeff Mah
Jean McAllister Self proclaimed “yogic explorer and teacher’, Jeff is owner/ operator at the fantastic Yoga Lounge in Canmore. Jeff’ finds real inspiration in his personal practice and believes that yoga is about “classes that are full of life, free of rhetoric and a genuine expression of what I believe in; courage, evolution and capacity.” www.theyogalounge.ca
Shane Philip By his own accounts, Shane Philip started drumming on kitchen tables and car dashboards, early in childhood, and as a self-taught, selfmotivated musician, he brings great musical stylings to the didgeridoo and drums. Borrowing from folk, reggae, blues and beyond, he “blurs the boundaries of expectation and music into an altogether unique soundscape.” www.shanephilip.com
Mark Yawney
To say that Jean is multi-talented is an understatement. Jean not only is an accomplished Olympic athlete in Cross Country Skiing, but she was also a member of the Canadian National Mountain Bike team. Besides the success in her athletic career, Jean is also an extremely talented graphic designer and art director. Jean is responsible for the design of this magazine and her talents go far beyond moving the images from here to there – she is an integral part of adrenalin24 and all the graphic elements of the 24 Hours of Adrenalin brand. www.darkhorsecompany.com
John Gibson John’s agrees, he’s much more comfortable behind the camera, then in front of it and ‘comfortable’ is definitely what John is. As a senior photographer for Bike Magazine in the US, John’s work has been published in a number of award winning publications, websites, books and catalogs. Because of his highly creative eye, John has the ability to make the viewer feel like their right in the heart of the action. For over 20 years, he’s been taking photographs of cyclists in some of the most beautiful settings in the world. We’re so honored that John’s work forms the basis for the outstanding images in adrenalin24. www.gibsonpictures.com
Photo: Sportograf
Glen Crawford
As General Manager of our preferred mode of transportation from the Calgary airport to Canmore, the Banff Airporter, Mark is all about offering his customers the highest customer service. The Airporter focuses on the experience and strives to make your trip luxurious, easy and comfortable and we can say first hand that it’s the only way to travel. He also has been doing the 24 Hours of Adrenalin event since 2009, as the captain of the Endo team. www.banffairporter.com
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Videographer and producer for over 20 years, Glen has produced programming for television, documentaries, sporting event coverage, and corporate and commercial projects. He is also responsible for the 24 Hours of Adrenalin videos and describes his favorite part of the event as “the hour before sunrise. There is this eerie calm that settles over the camp at night but as the first light starts to appear the magic of a new day envelops the place.” www.glencrawford.ca
It really does. There’s no way to put on such a premier event without the support of the community in Canmore. We have to say we’re blessed to be working with so many of them too. Here’s a little nod to just some of the wonderful folks that have been their for 24HOA for so many years…support those who support you :)
Dave Hanna
Bryon Parlo
We first met Dave when he was managing the UPS store in town more then 5 years ago. Now Dave runs the fanatic Printing By Dave, shop where we get all of our smaller but important branding pieces for the 24 Hours of Adrenalin. An avid fisherman, Dave is always there to pitch in when we need him and he always comes through when we inevitably have those ‘last minute jobs’. www.printingbydave.ca
Dave Hanna recommended Bryon and The Pro Image, when we were looking to do some larger boards and posters. As founder, Bryon’s always up for the challenge and as we’ve come to him with different ideas, Bryon is always in to try and make it happen. Sometimes, we wonder how this family man can juggle it all, but he does – with such a wonderful calming demeanor. www.theproimage.ca
>> View of the 24HOA camping area
the best hydration choice off road. zero sugar. zero artificials.
travel packets available, just take a sip from a bottle of water add powder & shake.
ultimareplenisher.com
Ultima – A Better-For-You Electrolyte Drink Mix with Zero Sugar BY CLAY GILLIES
THERE IS TOO MUCH SUGAR IN THE LEADING SPORTS DRINKS AND LITTLE NUTRITIONAL VALUE. BUT WE ALL NEED ELECTROLYTES TO FUNCTION PROPERLY, WHETHER FOR A HIKE, GARDENING, YOGA, A RUN OR RIDING IN THE 24 HOURS OF ADRENALIN. Electrolytes are necessary for proper blood flow and oxygen utilization. Common signs of electrolyte depletion are sluggishness, headaches and leg cramps or growing pains for kids. We also need electrolytes when fighting a cold or most anytime we don’t feel well. Ultima Replenisher is a natural electrolyte drink with no sugar. It contains all eight essential electrolytes: calcium, chloride, magnesium, potassium, sodium, selenium, zinc and phosphorus. Whereas most electrolyte drinks provide an excess of sodium, Ultima Replenisher is formulated with a balance of electrolytes to match a serving of fruit. Ultima is great
for kids (even babies), people with GI conditions or diabetes, seniors, athletes, dieters… Everyone! Ultima Replenisher is made in the U.S.A. by Ultima Health Products, an independent company focused on making healthier products using real food extracts rather than engineered ingredients. • Zero sugar and no artificial colours, flavors, sweeteners or preservatives • Gluten-free, vegan and 100% non-GMO • Tastes great, not too sweet • F unctional colors from extracts of cranberry, grape skin and orange peel, which are all rich in antioxidants • With real fruit-extracted vitamin C (no ascorbic acid)
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
COACH’S CORNER
Hydration
Whether you’re carrying fluids on your back or on your bike, the reservoir needs to be full…and it should also ‘empty’ throughout the event! If we think that dehydration begins to occur in advance of you actually feeling thirsty then we should look at ways in which you should prepare for your race. Here are some points to consider: • Hydration pack or drink cage?….If reaching for your drink bottle on your down tube means steering into trees or your fellow competitor you may be best with a hydration pack. Yes, your back may be a little warmer but for the most part your hands can stay on the bars where they should be. And you can carry additional tools in your pack as well. • Your starting level of hydration prior to the event is as important as during. If you expect to be riding for a while drink up in the days leading up to race day. If you’re a solo competitor you may set your watch as a reminder to drink or get your pit crew to monitor it. • When to drink on course. Choose wider sections of trail where other riders can pass if need be and where it is less technical, especially if reaching for a bottle. Ensure your drinking tube is within reach when you commence your lap/s. • Beer is a liquid, but it is better left for post race hydration! • Like beer, coffee is as much a part of your race prep as your pump, but it is not considered part of your hydration practices! In fact the opposite may apply. • The amount you will need to consume will obviously depend on how long you are racing. If you’re on a 5-person team and completing a lap an hour, then you probably don’t need a drink with you on the bike Alternating between water and an electrolyte will help • keep your system balanced and enable you to take on carbohydrates. The water will be a welcome change to sugar gels, bars and other snacks.
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BY ALICIA EVANS
www.24hoursofadrenalin.com
• As a simple rule - 1 hr exercise – water - 1-3hrs – water /carbohydrate - 3+ hrs – water/carbohydrate/sodium • Use training rides to learn how much you sweat, what drinks work best for you and how this would then work for a 24hr period. It can be weather dependent, don’t be fooled by cool weather, we are constantly losing and using fluids. • DO NOT try something new on race day. What goes in, will quickly come out if it is new to your body and trying to be digested while you’re exercising.
HALF LORD OF THE FISHES (Ardha Matsyendrasana) This twisting pose will help to open the ribs and chest, enhance digestion, and stretches the IT band along with the back and shoulders. If you have spinal, shoulder, or chest injuries, please respect your needs and modify or choose a previous pose. To start, follow the previous sequence to arrive in downward dog, and find your way to a seated position. Prop your hips with a bolster, block, or blanket if you need extra support. With your legs stretch out, cross your right leg over your left making sure your foot is firmly planted. You may bend the right leg and tuck it back against your thigh to stretch the quad, but only do so if your knee and body permit. Place your right hand off to the side and slightly behind you, and inhale to bring the left arm up. If your leg is extended, tilt your foot toward you to strengthen the pose. Stretch your arm towards the ceiling to lengthen the spine, and exhale as you slowly twist to the right. Place the outside of your left arm against your right thigh, look slightly back and allow yourself to get deeper into the stretch as you breathe. Inhale to release the stretch, and feel free to forward bend or perform any other movements before moving to the other side.
N AM A STE
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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
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CAT-COW (Marjaryasana to Bitilasana) The cat-cow pose is an easy sequence used to warm up or even release your torso from having been in a twist, like the previous pose. To begin, bring yourself to all fours with your hands firmly planted in line with the shoulders. Your knees should be bent at 90 degrees with your toes curled under to stretch the feet. Begin by rocking back and forth with your breath, releasing any leftover tension. At one of the points rocking back, exhale and begin to slightly arch your back like a cat. When you inhale, allow your torso to move in the opposite direction, slightly sinking the chest and lifting your head slightly, which brings you into cow pose. When in cow pose, let your arms settle into their sockets. Use your skeleton to support weight and not just muscle. As you exhale, begin to slowly make the cat movement more exaggerated to stretch your back, and remembering to make full breaths in through the nose and out through the mouth. Continue with this sequence at least 5 times each, or more if desired. Do this pose anytime to move the spine and free up tightness.
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
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Top Left: Massage –a pain and pleasure sensation. Top Right: Nice ride, nice tattoo! Bottom: Hanging it all out there.
BY DUNCAN ANDERSON
Around the second or third lap of Canmore’s 24 Hours of Adrenalin course, my mind starts to focus on things other than riding. Concentrating on something helps dull the pain coming from my legs and lungs! Often I’ll play games in my head, or try to map out the course ahead. However, last year’s requirement to carry bear spray during the event, gave me the perfect issue to focus on: What is the best way to carry bear spray on a mountain bike? The solution had to include all of the following: Speed – There is limited time to get out bear spray to defend yourself (approx. 10 seconds) Ease of use – In a stressful situation, simple is better Light weight – Add as little extra weight to the bike possible Convenient – Benefit of being able to use existing infrastructure on the bike Inexpensive – Produce it for a price that all riders can afford (under $20)
The requirement for speed eliminated carrying bear spray in a backpack as a solution. Furthermore, I couldn’t find a single rider (myself included) who would strap bear spray directly to their body for fear of triggering the canister during a crash. That led to a bike mounted solution in a very familiar location – the water bottle cage. With riders often using back mounted hydration systems, why not use the empty water bottle cage as a convenient storage location for your bear spray? I partnered with a manufacturer to design a plastic bottle that securely holds bear spray and enables it to fit in a standard water bottle cage. We call it the BearCozy (it’s like a beer cozy for your bear spray). The open two-piece lid allows for quick deployment of the spray in the case of an aggressive bear. The material is extremely strong, but also lightweight, so you won’t even notice it on your bike. Finally, by partnering with the manufacturer, we have been able to keep our overhead low and prices very affordable for all riders. The 24 Hours of Adrenalin inspired me to develop a product that will make riding safer for both cyclists and wildlife. What will you be thinking about when you ride this year? Have a fun and safe season! We will see you at the 2014 24 Hours of Adrenalin at the Canmore Nordic Centre. Duncan Anderson, President BearCozy www.bearcozy.com
BEAR COZY
Ride Thoughts
801 – 11 AVE. SW • CALGARY 403.264.0735 • THEBIKESHOP.COM