WHEELS DEMYSTIFIED > COFFEE 411 > COACH’S CORNER
V2.2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
A VETERAN’S INSIGHTS – Andy Warren
FRIENDS OF KANANASKIS RYAN – Trail Guy NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
www.24hoursofadrenalin.com
>> Evening in the Canmore Nordic Centre meadow
1440 MINUTES FROM THE CREW
Getting back stage or behind the scenes at an event seems to be reserved for the select few, those that have some kind of an ‘in’ and are held up as being beyond reach. Well, it is our intention in this issue to give you some ‘insider’ information on our sport and our event.
We’re also going inside the mind of an inspirational rider, Andy Warren (page 12), as he describes why he’s being doing our event for over 14 years! All you first timers will get some great tips for getting ready and staying focused on what is the most important thing about this event.
We start off in this issue addressing one of the most important elements of our event. Arguably, without this element, we would not have an event. Any guesses? It’s the course and the trail system. You’ll meet our master of trail making and marking, and the person that is constantly on patrol, once the event begins and throughout the 24 hours, Ryan Castonguay on page 7. We also feature the awesome group known as the Friends of Kananaskis (page 10) who survive on grants like the one we provide every year, to maintain and support our course and the trail system in general.
As always, Coach’s Corner (page 18), is there to provide the motivation and inspiration to get your body ready and the four things you should focus on right now.
Our Bike insider, Kevan McNaughton, gives us the complete rundown on the often-confusing information surrounding wheels (page 15). These days there is more choice then ever before and that means more confusion on what’s right for every type of rider. Ever wondered why, for so many of us, getting out on a Sunday morning for a long ride with our buddies, is often so much easier when we plan a coffee shop stop along the way? Well, Clay Gillies (page 17) will give you the inside scoop on what’s behind that coffee culture.
We end this issue with two more yoga postures from The Yoga Lounge in Namaste (page 19) as we continue to build your yoga practice because the insiders are saying that yoga and cycling is an unbeatable combination. We’d love to hear from you too. Send us your ideas, feedback and tweet using #24HOA – we all could use a peek behind the curtain! Happy Trails, Adrenalin Crew EDITORS: Maria Deotto, Stuart Dorland CONTRIBUTORS: Alicia Evans, Andy Warren Stefan Grecu, Kevan MacNaughton, Clay Gillies DESIGN: DarkHorseCompany.com PHOTOGRAPHER: John Gibson – GibsonPictures.com Copyright 2014, 24 Hours of Adrenalin
What would we do without trails?
Friends
of
Kananaskis Country
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ISSUE TWO 2014
CONTENTS
6 ADRENALIN GRIT – The Latest 24HOA News 7 SPOT LIGHT – The Ryan Castonguay Interview 8 ZOOM 10 FRIENDS OF KANANASKIS 12 LEARN FROM A MASTER – Andy Warren 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: Riding up Long Road to Ruin, 24HOA 2013 >> Honey Stinger corner
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ADRENALIN GRIT NEWS FROM 24HOA Happy Trails… One of the most critical parts of operating a successful 24 Hours of Adrenalin event is ensuring that the trail and course is properly laid out, well maintained and well marked. When we set out to design the course, we must keep in mind that our event attracts both novices and expert riders alike. Once the event course is set, the next step is to ensure that the course is well maintained. This is of major importance to us, knowing that the event can take a toll on the trail system and maintenance is an expensive and difficult task. As a result, we are huge supporters of the work that the Friends of Kananaskis do in collaboration with Alberta Parks. For the last three years, 24 Hours of Adrenalin has provided a Trail Grant to the organization for trail maintenance.
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“Trail maintenance days” are set up and hosted by the Canmore Nordic Centre, where wonderful and energetic volunteers meet to support the work that is required to maintain the trail and our course.
“IT IS A KEY INITIATIVE AND A MODEL FOR OTHER EVENT ORGANIZERS TO FOLLOW TO ENSURE CNC SINGLE TRACK CONTINUES TO ROCK – NOT JUST FOR PARTICIPANTS, BUT FOR MEMBERS OF THE PUBLIC AS WELL. WE WANT TO SINCERELY THANK TWENTY4SPORTS FOR GIVING BACK TO THE TRAIL SYSTEM HERE AT THE CNC.” – MICHAEL ROYCROFT We are proud to say that we are the only event organization that provides this level of trail grant and encourage you all to read more about the Friends of Kananaskis on page 10 and find out how you too can get involved.
SPOT LIGHT
RYAN Castonguay THE INTERVIEW Name and what you do at the 24 HOA? Ryan Castonguay. “The Trail Guy”
How long have you been doing this?
2003 to present with 2 years off. Apparently I have an addiction to course tape and zip ties.
What is your favorite part of this role?
Being out on course during the race and watching people have fun on their bikes.
What do your best friends call you? And why? Cheap or Caston. We work with a lot of Ryans.
What are you currently listening to on your ipod? Master of Puppets. Metallica.
What is something that people would be surprised to know about you? I’m not very comfortable with public speaking because I’m shy. I built 2 houses during the “2 years off”.
If you could meet anyone, dead or alive, who would it be?
Robin Williams. He would keep me in stitches while I check out his bicycle collection.
What do you like to do in your spare time?
I don’t get much spare time in the summer between events and building trails in West Bragg Creek. I’m not complaining because my bike is never far away.
What’s your most annoying habit?
I have learned not to put those little wooden stakes in the same holes every year.
Do you have a secret talent?
I can bark like a miniature poodle. I learnt to never do it to a pit-bull.
What is your proudest accomplishment?
I biked from Calgary to Austin, Texas twice to raise money for people dealing with cancer. (Wellspring, Calgary). I’ve also competed and finished a multi day mountain bike stage race twice.
What is your favorite place in the world?
A couple feet off the ground behind my handlebars.
>> Ryan berms it up Photo: Leslie Hunt
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>> The art of night riding
Zoom
f o riends F
KANANASKIS WITH OVER 4,000 SQUARE KILOMETERS OF MOUNTAIN PARKS AND FOOTHILLS RIGHT AT YOUR DOORSTEP, KANANASKIS COUNTRY, INCLUDING FIVE PROVINCIAL PARKS, FOUR WILDLAND PROVINCIAL PARKS, ONE ECOLOGICAL RESERVE AND SEVERAL PROVINCIAL RECREATION AREAS, IS ARGUABLY ONE OF THE MOST BEAUTIFUL PLACES IN THE COUNTRY.
It is a luxury to have at our doorstep some of the most spectacular trail systems to explore and ride and it is for this reason that the 24 Hours of Adrenalin chooses to support organizations like Friends of Kananaskis. The main focus for the “Friends of Kananaskis” is trail care in support of Alberta Parks. As a non-profit society they spend their summers helping the full-time trail care staff maintain trails by providing an army of volunteer labour to leverage the trail work that Parks undertakes. They pride themselves on being well connected into Park’s trail care planning process, including the Kananaskis Trails Advisory Group (K-TAG) and the Kananaskis Trails Committee (KTC). The work done by this volunteer network is classified in three different levels and workdays can consist of a combination of any one of these levels. • “ Pika” work is easy. It’s pruning trees with loppers, raking pathways, tying up flagging, that sort of thing. • “ Grizzly” work is tough. Its carrying 10’ long logs, pulling apart log jambs, moving big heavy rocks, and similar heavy duty, back-breaking work. Grizzly work is for the energetic, the young and the strong. • “Elk” work, includes hauling wheelbarrows of dirt or digging it up in the first place. As a non-profit organization, they operate only by donations and grants and charge no membership dues. Their work is vital to the health and welfare of the glorious trail system in this wonderful playground that we have all come to love. We encourage you to participate in any way that you can, by donating your time and/or money. www.kananaskis.org/how-to-help/donate
Friends
of
Kananaskis Country
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>> Andy Warren enjoys the buzz Photo: Sportograf
LEARN FROM A MASTER… ANDY WARREN HAS BEEN DOING 24 HOURS OF ADRENALIN RACES FOR 14 YEARS. THIS 40 YEAR OLD, FATHER OF TWO, WHO IS MARRIED TO THE ‘WOMAN OF HIS DREAMS’, LOVES TO RIDE AND SO DOES HIS ENTIRE FAMILY. WHILE HE GREW UP IN KAMLOOPS, HIS CAREER TOOK HIM OUT TO CALGARY 15 YEARS AGO. WE TALKED TO THIS SELF-PROCLAIMED NON-CONFORMIST “WE TYPICALLY TAKE THE WAY EVERYONE ELSE DOES SOMETHING, THEN DO THE COMPLETE OPPOSITE”, ABOUT HIS 24 HOURS OF ADRENALIN EXPERIENCE OVER THE YEARS AND GOT THE INSIDE SCOOP ON WHY HE DOES IT, WHAT HE LOVES ABOUT IT AND SOME ADVICE FOR THOSE NEWBIES IN THE CROWD.
What is the best part of the event for you? The buzz and the camaraderie, both around the venue and on the trail. I love how most folks are encouraging to other riders, stop to help each other out and are really out for a good time...and Crazy Larry in his tutu is pretty fun too.
Were you surprised by how you handled any part of the event? That I finished a solo event and was able to ride across the line...I did this race with almost no training as we had babies at the time and we had renovated our house that spring too. I was pretty shocked that I made it through 12 laps...It was all mind over matter.
How do you prepare for the event? The first few years, there was training, pre-race team meetings schedules and spreadsheets...In the latter years as our kids were growing through the really young stages and work responsibilities grew, we basically registered a team, then waited until the day before the event, threw our gear in the truck and drove out to set up...We try to ride a few times a week anyway so that was considered ‘training’.
Describe your experience over the years and what about the event makes you keep coming back for more. Fourteen years, eighteen races, three different venues, four different bikes, five man, four man, co-ed, solo and now it’s time to try out the two-man gig. I’ve lost track of all the great people I’ve ridden the race with, as I’ve switched teams or changed up the roster almost every year….I guess it helps me to keep it fresh.
Some years have been all about the competition, some years have been just about having fun and enjoying the ride, while a few years have turned out to be an exercise in survival. There was one race in Silverstar that had snow, rain, wind, and bears blocking the course. Two years ago our tent (along with many others) blew away with most our gear fourteen hours before race start. Another year we had to tie the tent to our truck during a 3:00 am dust storm. One most memorable moment was in Whistler where there was a fellow playing the bagpipes while I crossed the finish line. I could go on…and on. I’ll note that I’ve never actually placed higher than fourth in any race, so after all of the above, why do I keep coming back? Mountain biking is largely a one-person sport where you socialize only when you stop, yet there is a camaraderie I’ve experienced during every race, out on course, that I’ve never experienced anywhere else. I enjoy the ride, the courses are always fun, it’s a goal to work towards improving every year, and it’s always a guaranteed good time.
What is one piece of advice that you’d give to those doing their first 24HOA? Come ready for anything, and whatever personal ideals you live by at other traditional types of races, throw them out the door because this is a completely different mindset...And make sure your tent is bolted to the ground. Nothing is too much :)
>> Above: Andy Warren in 2002; 2001 – team “Worst Case Scenario”; the Whistler team in 2003 Photos: Andy Warren
801 – 11 AVE. SW • CALGARY 403.264.0735 • THEBIKESHOP.COM
THE INSIDE SCOOP ON WHEEL SIZE BY KEVAN MACNAUGHTON
26, 27.5, 29 WHAT’S RIGHT FOR ME? To start with, the fact is that there is no “perfect bike” for everyone, and each design has its unique advantages and disadvantages. Ask yourself a few questions. What type of rider are you? Do you like to roll through rocky and rooty sections, or do you like to get more playful lifting your wheels off the ground? Deciding on who you are as a rider, what type of terrain you like to ride, and what you’re looking to get out of your mountain bike will help you best decide which bike will best work for you. IMPORTANT FACTORS Acceleration: Lighter wheels result in faster acceleration and more nimble handling. 26” is the lightest 27.5” is 5%–6% heavier and 29” has 10%–15% more weight then that of a 26” wheel. The most important factor is where the weight is located. The farther the weight is located from the centre of the hub the greater the rotating mass. Having a larger diameter and rotating mass requires more energy to get up to speed. Momentum: Bigger wheels = Bigger Momentum. Momentum allows you to roll through technical terrain once the wheel is up to speed.
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.
Angle of Attack: With increased wheel diameter, it is easier to roll over obstacles. A larger diameter wheel will roll over roots and rocks that challenge 26” wheels. Contact Patch: The larger the wheel diameter, the greater the contact patch. The larger contact patch results in better traction, improved cornering, and braking. THE SKINNY… 26” Advantages: Best for terrain that requires quick reaction, fast acceleration off the line and fits small riders. Disadvantages: Less forgiving going over roots and rocks and slower top end speed than larger wheels. Also smaller tire footprint, means less traction. 29” Advantages: It has the fastest top end speed, is the best for tall riders and is the most forgiving when going over roots and rocks. A large tire footprint means increased traction. Disadvantages: Harder to control in technical twitchy terrain and is the slowest to accelerate, due to increased rotating mass. 27.5” Advantages: Combines the best of both the 26” and the 29” wheels and fits most rider sizes. It also has a faster acceleration than a 29” wheel and better traction than the 26”. Disadvantages: It has a slower top speed than the 29” wheel.
26" WHEEL 27.5" WHEEL 29" WHEEL
WEIGHT TRACTION MOMENTUM ACCELERATION ROOTS AND ROCK HARD PACK TWISTY SINGLETRACK CLIMBING XC TRAIL / ALL MOUNTAIN GRAVITY
EXCELLENT GOOD GOOD EXCELLENT GOOD GOOD EXCELLENT EXCELLENT GOOD VERY GOOD EXCELLENT
VERY GOOD VERY GOOD VERY GOOD VERY GOOD VERY GOOD VERY GOOD VERY GOOD VERY GOOD VERY GOOD EXCELLENT VERY GOOD 801 – 11 AVE. SW • CALGARY THEBIKESHOP.COM
GOOD EXCELLENT EXCELLENT GOOD EXCELLENT EXCELLENT GOOD GOOD EXCELLENT GOOD POOR • 403.264.0735
SUITE 110-1160 RAILWAY AVE • CANMORE • 403.675.7722 OUTSIDEBIKE.CA
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>> Inside the Kicking Horse CafĂŠ in Invermere BC, Canada.
Photos courtesy KickingHorseCoffee.com
COFFEE AND CYCLING BY CLAY GILLIES
COFFEE SEEMS TO GO HAND-IN-HAND WITH CYCLING CULTURE AND FOR MANY OF US, THAT STOP AT THE FAVORITE COFFEE SHOP MID-LONG RIDE ON SUNDAYS, IS OFTEN THE REASON WE GET UP EARLY AND GOT OUT. Caffeine is a stimulant, and as such, prepares your brain and body for ‘action’. The affects on the body include increase heart rate, dilation of blood vessels to ease the blood flow throughout the body and a general stimulation of the nervous system.
As with any drug, moderation is the key and the scientific literature is pretty clear that, used correctly, caffeine does indeed help to improve performance on the bike. When it comes to consuming in moderation, it’s best to choose the best quality product possible in order to get the best bang for your buck. In our ever-growing cycling culture today Organic and Fair Trade Coffee from a local roaster is a must. Over the last fifteen years Kicking Horse Coffee has proudly served and sampled product, at many of Western Canada’s finest cycling events. Enjoy your next good cup of coffee and honor the bike, there’s a good possibility that the bike you’re riding was designed over some Kick Ass coffee.
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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
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COACH’S CORNER BODY MECHANICS
BY ALICIA EVANS
Your ‘machine’ is in good hands with the guys from Outside Bike & Ski/ The Bike Shop but what about your Body Mechanic? Huge quads, amazing power output and yet you have the flexibility of a pretzel stick and probably cramp up when you see a hill. If you’re still working on your “Namaste” here’s a few things to consider working on that will help in the lead up to race day. • Core stability and strength: It enables you to maintain that great riding position that your bike fitter has put you in to. Look into it, there is a wealth of information online and you can do it in the comfort of your own home. You will notice the difference and be volunteering to ride extra laps while your teammates crumble around you. • Posture: Cyclists are known for hunched ‘closed’ shoulders and tight chest muscles due to their position on the bike. It also causes the hip flexors to tighten and shorten. Make foam rollers and masseurs your friend and it’s also worth heading down to The Yoga Lounge for a good yoga class. We cyclists are known for our lack of self-discipline when it comes to stretching!
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• Saddle Comfort: One word. Chamois. Pay the money and get a good pair of shorts to train and race in. When you see your buddies walking gingerly you’ll be glad you invested the money! • Training: The ‘Off The Couch’ approach hasn’t proven to be successful for the majority of people, so start planning your program or get someone else to. To reduce the chance of injury after your first week of riding or having to miss 3 days of work because you are so sore, start slowly. For most of us, the weather isn’t yet conducive to outdoor riding so get pedaling inside. How long will it take you to ride a lap? Build up to that distance, if you haven’t already. What is the course profile, how long are the hills? It’s never flat at the Nordic Centre, so the next step is introducing some efforts in there. Specificity is the key to training. Keep it simple and relevant to the terrain you will be on. In summary, the more self sufficient you are the better you will look to your friends. Bragging rights are essential at events like this. You may have ridden the slowest lap, but your ability to change a tire could land you a pit stop position in Schumacher’s Formula One Team!
CHEST OPENER WITH STRAP Riders can develop some tightness in the chest from supporting the upper body while cycling, so this stretch is a great way to open the chest and relieve any tightness. If you have shoulder issues, go to a wall or corner, extend your arm placing your hand on the wall or corner, and turn away to stretch the chest. Otherwise, get a strap, climbing rope, broomstick, resistance band, towel, or any item that you can hold comfortably and wide. Place your feet firmly and shoulder-width apart. Grab your item on either end, not too narrow and not at your max span. Take your arms above your head and begin to let them fall behind you, remembering to activate your core and tuck the tail bone, which will protect your lower back. Feel the stretch in your chest, the deltoids, and biceps. Hold for approximately 20 seconds and gently bring your arms overhead and to the front. Repeat 2 – 3 times, or as many times as necessary.
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DOWNWARD DOG The frequently recognized downward dog pose is fantastic for cyclists, helping to open the chest and stretch the hamstrings. Begin standing with your feet firmly planted and shoulder-width apart, inhale and lift your arms overhead, exhale and fold forward taking your arms towards the ground. Step your feet back into a high-plank, activate your core, and keep your arms directly beneath your shoulders while settling into them and not bubbling the upper-back or sagging the lower back. This is an effective core pose, so feel free to maintain this pose for slightly longer to build strength. Begin pointing your hips toward the ceiling and back,
settle into the shoulders, relax the head and neck, and feel the stretch in your hamstrings. Keep your triceps rotated down toward the ground to keep your shoulders away from your ears. Remember to direct your hips toward the back of the room, and keep your hands firmly planted with your fingers actively “grabbing” into the floor. Pedal your legs by bending one knee at a time to stretch the calves and feel the different benefits of the pose. Hold the pose for at least 5 long breaths, exhale and step forward taking your time to come out of the pose. Inhale slowly while starting to stand and repeat the sequence if desired. Visit an introductory yoga class to learn more about the sequence and more poses to help your cycling.
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
Brought to you by The Yoga Lounge 2nd Floor, 826 8th Street Canmore
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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: Rocking the pink tassels Top Right: Cheering crew Bottom: Hammock time, bike time, repeat
OUTDOOR SHOES AND CLOTHING
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