THE EXPERIENCE DOESN'T END AFTER 24 HOURS > > > >
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
LIGHT UP THE NIGHT > NIGHTTIME FUEL
WHEELS DEMYSTIFIED > COFFEE 411 > COACH’S CORNER
SPRING BIKE TIPS > FUEL YOUR ENGINE > COACH’S CORNER
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NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
V3 2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
ROLE REVERSAL
A VETERAN’S INSIGHTS
– Steve Swenson
IMBA
– Andy Warren
RYAN, THE INTERVIEW
FRIENDS OF KANANASKIS
– Volunteer/Expo Manager
COACH’S CORNER
RYAN – Trail Guy
NAMASTE
NAMASTE
24 HRS ON SINGLE SPEED
Team Fast and Female tell their story LET’S GET STARTED Training Tips RIGHT TO PLAY KEVIN – The Interview NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
JULY 19 + 20 | 2014 CANMORE | ALBERTA
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IT TAKES A VILLAGE > HYDRATION
ONSITE TECH SERVICE
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CRAZY LARRY BRAD, THE INTERVIEW
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V4 2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
JULY 19 + 20 | 2014 CANMORE | ALBERTA
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V5 2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
BEAR SAFETY
ROCKY MOUNTAIN RACERS COACH’S CORNER
TIME CHECK
NAMASTE
GOOD EATS
V6 2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
THANK YOU!
COACH’S CORNER NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
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JULY 19 + 20 | 2014 CANMORE | ALBERTA
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2014 COMPILATION
JULY 18 + 19 | 2015 CANMORE | ALBERTA
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JULY 19 + 20 | 2014 CANMORE | ALBERTA
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CANMORE NORDIC CENTRE SATURDAY JULY 19 – SUNDAY JULY 20 • 2014
P R E S E NTE D BY
BANFF AIRPORTER
®
The Pro
IMAGE.ca
COMPANY
What would we do without trails?
COMPANY
PHOTOS: GIBSONPICTURES.COM
> Leading the way
SPRING BIKE TIPS > FUEL YOUR ENGINE > COACH’S CORNER
V1.2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
24 HRS ON SINGLE SPEED
Team Fast and Female tell their story LET’S GET STARTED Training Tips RIGHT TO PLAY KEVIN – The Interview NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
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1440 MINUTES FROM THE CREW
Looking out our window, we feel that familiar feeling that comes along almost every year, at this time. Winter is hanging on but there is a promise that spring is (hopefully) around the corner. That feeling comes because we’re itching to get on our bikes, we’re tired of walking by the bike in the garage and we are excited about the optimism that comes with looking forward to this year’s 24 Hours of Adrenalin event. It is that feeling that has helped us generate this e-magazine idea. We wanted to talk to you all about our passion and yours, we wanted to inspire you with some enticing and inspiring images, we wanted to get you jazzed about taking those steps to get healthy and active and we wanted to let you know about all the buzz that’s in the air about this year’s event. In this issue we’re talking to Martha Handford from the all female Fast and Female single speed team (page 12) about what drives her team and the joys of doing the 24 Hours on single speeds. On page 15 check out our regular feature, Dialed In from our friends at The Bike Shop / Outside Bike & Ski, for your first tip on getting your bike ready for spring riding. Knowing that we’ve all undoubtedly packed on the pounds during those hibernation months, we’ll show you how to take those small steps to be Strong & Healthy (page 17). This issue we’ve featured one of our charity partners, Right To Play (page 10). The work that they do is truly inspiring and you’ll see how one wonderful but typical Canadian family,
the Zamzow’s took that inspiration to a new level. Also, in Adrenalin Grit you’ll find all the news and information you’ll need from the 24 Hours of Adrenalin. And don’t forget that for some of you, taking on the 24 Hours of Adrenalin will take some training. So we’ve enlisted the help of Alicia Evans our resident coach, who will give you those first few steps to take in order to walk before you run, or is that walk before you ride (page 18). In every issue, we’ll end with our regular department that helps us all get limber and centered. Namaste focuses on how and why yoga can be the best addition to your overall cycling circuit (page 19). Enjoy our inaugural issue and look for one every month in your inbox. Happy Trails, Adrenalin Crew P.S. We’d love to hear from you too. Please send your thoughts to info@twenty4sports.com or for Twitter use hashtag #24HOA. EDITORS: Maria Deotto, Stuart Dorland CONTRIBUTORS: Alicia Evans, Simon Donato, Martha Handford Stefan Grecu, Kevan MacNaughton, Glenda Zamzow DESIGN: DarkHorseCompany.com PHOTOGRAPHER: John Gibson – GibsonPictures.com Copyright 2014, 24 Hours of Adrenalin
NANASK KA I
S N COU TRY
What would we do without trails?
IENDS O F FR
Welcome to our first issue of Adrenalin24 e-magazine!!
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ISSUE ONE 2014
CONTENTS
6 ADRENALIN GRIT – The Latest 24HOA News 7 SPOT LIGHT – The Kevin McDonald Interview 8 ZOOM 10 RIGHT TO PLAY 12 FAST AND FEMALE – SS Winning Women’s Team 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 through the meadow, 24HOA 2013 >> Night lap!
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ADRENALIN GRIT NEWS FROM 24HOA In every issue of Adrenalin24, you’ll find our regular department called Adrenalin Grit. This is where you’ll read all about news and information specific to this year’s 24 Hours of Adrenalin event. This is the place where we’ll make any exciting announcements on new elements to the event or new partnerships. This will also be the place where we’ll remind you to update or provide the information required for a fun and successful event.
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As spring approaches and we’re all starting to think more and more about getting back on our bikes, let’s start with the basics and for now, remind you to go to your team home page and make sure that all your information is completed and up to date. That means: • Invite your teammates and make sure they’ve accepted the invitation • Invite your volunteer • Choose your volunteer shift for the event • Make sure you’ve chosen your campsite
SPOT LIGHT
McDONALD THE INTERVIEW What you do at the 24 HOA? Operations Manager
How long have you been doing this?
I started in 2002 and worked until 2004. Then I was back in 2007 and have been here ever since.
What is your favorite part of this role?
Probably seeing all the smiling faces of the participants during the course of the event and knowing that they’re having fun on their weekend away from work.
What do your best friends call you? And why?
Houda
KEVIN
>> Kevin unleashes socks into the crowd
What do you like to do in your spare time?
I like to ride my bike, swim and run. I would say play golf but I haven’t played in two years, so let’s say I’d like to play more golf.
What is something that people would be surprised to know about you?
I finished Ironman – my friends said I wouldn’t be able to do it. Also I backpacked around the world in 2000, visiting 15 countries and worked at the 2000 summer Olympics in Sydney, Australia.
What’s your most annoying habit? I’m impatient
Houda – in 9th grade I was at a Detroit Red Wings game with a friend and we were sitting 2 rows behind the glass. At the time there was a player who was named Doug Houda and my friend said, “you look like him and play like him” – he declared that to be my new nickname and it stuck.
Do you have a secret talent?
What are you currently listening to on your ipod?
I’ve visited over 50 countries and hiked Kilimanjaro on New Year’s Eve in 2004 – once I got to the top it was 2005!
Happy by Pharrell, because it makes me smile
If you could meet anyone, dead or alive, who would it be?
Nelson Mandela – when I backpacked through South Africa in 2004, I visited Robbin Island and saw the cell where Mandela was imprisoned.
I can stretch my cheeks out real far
What is your proudest accomplishment?
What is your favorite place in the world?
Vietnam. I was there in 2000 when there weren’t many tourists yet and the people are so friendly, accommodating and willing to help you out.
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>> The Merrell Le Mans start!
Zoom
RIGHT TO PLAY
In 1993 Johann Koss, one of the greatest winter gold medal Olympians first became involved with Right To Play (then known as Olympic Aid) after visiting the African country of Eritrea. There, he was profoundly moved by the plight of the children, oppressed by drought, poverty and civil war. He made a promise to the children he encountered, that he would return and that somehow he would make a significant difference in their lives.
And in 1994, he made international headlines when he won three Gold Medals at the Lillehammer Games in the 1,500, 5,000 and 10,000-metre speed-skating events. Following his 1,500m, he promptly donated the prize money to Olympic Aid and challenged his fellow citizens to donate 10 Norwegian krowns for each gold medal won by Norway. Over the course of his career, Johann broke a total of 10 world records, won three World All-round Championships, and won numerous World Cups and National Championships. Johann’s achievements on the ice have since been eclipsed by his efforts on behalf of Right To Play. Never forgetting his promise to the Eritrean children who set him on his social philanthropic path, Johann has since dedicated himself to growing Right To Play into an internationally recognized non-government organization (NGO) and a leader in Sport for Development. Today, as President and CEO of Right To Play, Johann has dedicated himself to promoting Right to Play and its work through his recruitment of a number of well-known Athlete Ambassadors the likes of Clara Hughes, Patrick Chan, and Kristina Groves.
RIGHT TO PLAY IS AN INTERNATIONAL HUMANITARIAN ORGANIZATION THAT USES SPORT AND PLAY PROGRAMS TO IMPROVE HEALTH, DEVELOP LIFE SKILLS, AND FOSTER PEACE FOR CHILDREN AND COMMUNITIES IN SOME OF THE MOST DISADVANTAGED AREAS OF THE WORLD. Working in both the humanitarian and development context, Right To Play builds local capacity by training community leaders as Coaches to deliver its programs in countries affected by war, poverty, and disease in Africa, Asia, the Middle East and South America.
One family’s support of Right to Play
BY GLENDA ZAMZOW
AN ORDINARY FAMILY… AN EXTRAORDINARY CHALLENGE… ONE YEAR AND TEN EVENTS…RAISED $25,000. Like so many busy families, our good intentions never seemed to get much traction. Between all the things that every family seems to get caught up in, we never really did extend ourselves beyond what occupied our time and into those areas of the ‘extraordinary’, yet the desire was always there. In 2010, “Marathon Man,” Martin Parnell, who was completing an outstanding goal of a marathon per day for an entire year, inspired me. Martin’s goal was to, “pay it forward,” and “be the change you want to see in the world” all in the name of an organization called Right to Play. This remarkable organization moved us to take action and I decided to use the 24 Hours of Adrenalin as one of the event challenges for our year. At which time my husband said, “I can’t ride in 24 Hours of Adrenalin. I don’t even mountain bike!” but undeterred I replied, “You don’t mountain bike YET.” With that began our adventure. The 24 Hours of Adrenalin became one of the events in our year of 10 challenges for Right to Play! After borrowing a bike, taking lessons, and a Right To Play team taking us under their wing, we were able to ride in this premier event as one of our challenges and had fun (and terror) doing it! Glenda and Richard Zamzow live in Calgary with their two teen-age sons Marcus and Derek. For more information visit ZamzowChallenge.com.
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>> Glenda Zamzow works the crowd at 24HRS fundraising auction
When childr the world wi
ren play, wins.
>> 24 Minutes of Adrenalin kids races – in support of Right To Play
FAST AND FEMALE OUR FIVE WOMAN > SINGLE SPEED > 24HOA TEAM BY MARTHA HANDFORD
I LIKE SS RACING BECAUSE YOU ARE VERY “PRESENT” ON ALL PARTS OF THE COURSE; YOU CAN’T SIT BACK AND SPIN UP A CLIMB IN AN EASY GEAR.
>> Above: 2013 women’s team 24HOA winners >> Lu Douce smiles her way up the berms on Long Road To Ruin
Tell us a little about your team? Well, we are a group of friends, some of us are Moms, all of us are professionals by day, and addicted endurance athletes in our free time. Here’s the team: Liza Pye – physical therapist, adventure racing expert, from Canmore Luwanna Douce – massage therapist, Mom of two boys, from Canmore Sarah Nossiter – lawyer, originally from Australia but now from Calgary Francis Vice – pathologist, Mom of two, from North Vancouver Martha Handford – technical writer and cycling coach, Mom of one, from Canmore
WE WERE VERY EXCITED TO BE REPRESENTING FAST AND FEMALE TOO. WE ARE ALL FEMALE ATHLETES WHO HAVE EXPERIENCED THE CONFIDENCE AND FITNESS THAT COMES FROM PARTICIPATION IN SPORT. All of the team members volunteered as ride leaders for the Fast and Female women’s ride event a few days before the race. It is always good to get out with a big group of women on MTBs and encourage and inspire them to ride more!
What was the best part of the event for you? The night riding! Riding at night is a special part of this race that everyone on the team was looking forward to. The course looks different and the atmosphere on the trail is so peaceful and quiet, despite all the riders you are sharing it with – it is very hard to replicate this experience, even if you do some training at night prior to the race.
Why ‘single speed’? Ahhh, the most frequently asked question! Well, single speeding is a very “pure” or simple experience on your bike – you really just pedal! For me, that means that I see the trail based on the gear I am riding and how much strength I have to push that gear. You get really good at looking ahead and anticipating what is coming next. Momentum is truly your friend and you keep it close, as often as you can. I like SS racing because you are very “present” on all parts of the course; you can’t sit back and spin up a climb in an easy gear, you have to be on top of your gear all the time. And yes, it is harder work to ride a single speed, but all of us on the team are fit,
skilled mountain bike racers, so we willingly accepted that challenge. Oh, and if you can push the gear, you are usually faster on a single speed because you are typically using a bigger gear than a geared rider would, depending on the course. The Canmore 24 hour course is a great single speed course (mostly up on buff trails and down on technical stuff, not a lot of flat terrain – perfect). And yes, we were able to ride up Long Road to Ruin on one gear – definitely the hardest climb on the course for us.
How did you prepare for the event? Well, we basically spent most of June training on our single speed bikes, often on the Canmore Nordic Centre trails. All of us are experienced MTB racers who had other races planned, so we all were spending lots of time on our MTBs anyway (geared and single speed). Fran spent July riding around the North Shore on her geared bike, but stayed in one gear the whole time – this is way harder than riding a single speed! Liza’s SS bike wasn’t ready until the week of the race, so she relied on her superior fitness and strength from all her other athletic pursuits to be ready for the effort. Liza was first in our rotation, so she also did the Le Mans start – she was the fastest female runner which set us up for a wide open first lap (getting caught behind slower, geared riders is really hard work on your single speed, especially climbing, and you lose all your “big gear” advantage, so we really wanted to get ahead of any congestion early in the race). I pretty much do 99% of my MTB races on a single speed, so I spend tons of time on one gear and, of course, I know the trails at the Nordic Centre really well.
What is one piece of advice that you’d give to those doing their first 24HOA? Well, I actually have two pieces of advice: 1. Have a plan for everything! A plan for keeping hydrated and fueled, a plan for if a team member can’t do a lap, a plan for if it rains, a plan for your race order, and a plan for setting up your site and tearing it down afterwards. 2. Have fun! The 24 Hours of Adrenalin is all about the experience of racing on a great course, with lots of like-minded people. It is accessible to all levels of riders and it feels that way when you are out on the course. It really does generate the best kind of MTB vibe – so get out there and be a part of it!
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BIKES.COM/ALTITUDE
801 – 11 AVE. SW • CALGARY • 403.264.0735 Photo: Margus Riga Rider: Andreas Hestler
THEBIKESHOP.COM
SPRING IS AROUND THE CORNER BY KEVAN MACNAUGHTON
WITH SPRING AROUND THE CORNER IT’S TIME FOR A LOT OF US TO PULL OUR BIKES OUT OF THE SHED AND GIVE THEM A QUICK ONCE OVER BEFORE RIDING SEASON.
Don’t forget to apply a thin coat of lube to the chain when you’re done. If you have any questions about cleaning or lubrication, I’m always here to help kevan@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.
lube
Sick of those grease tattoos you get on your calf every time you ride? Dread fixing flats because it means dealing with the filthy chain? Well it’s a simple solution: Clean your drivetrain and keep it clean! The easiest way to clean a chain is to put on some disposable gloves and wipe the links with a rag dampened in biodegradable solvent. An old tooth brush works well to get between the links. Clean the crankset. Lift the chain of the small ring and rest it on the frame. Clean the rings with a rag and use the brush to clean between the teeth. Clean the cassette. Remove the rear wheel and rest it with the cassette facing up. Dampen a rag with solvent and slip it between the cogs. Use a back and forth motion with the rag and this will rotate the cassette. Repeat with each pair of cogs.
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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>> Serving up some Stoked Oats at 24 Hours of Adrenalin
FUEL THE ENGINE BY SIMON DONATO, PhD
For cyclists, winter is a time of base miles, comfort foods, and perhaps more beer or wine than normal. However, with warmer weather on the horizon, we will soon be able to spin some freshly shaved legs and shiny carbon on our local roads and trails in an ode to spring. Just as we will give the bikes a pre-season inspection and tune, we should make time to tune our diet as well. With more time spent outside, and training volume increasing, our nutritional demands will follow.
EAT LOTS OF FRUITS, VEGETABLES, HIGH QUALITY PROTEIN, PLENTY OF FIBRE (BOTH SOLUBLE AND INSOLUBLE), AND HEALTHY FATS (E.G. NUTS, OILS, FISH). ALL OF THESE COMPONENTS CONTRIBUTE TO MAINTAINING GOOD HEATH, ENHANCING RECOVERY, AND SUPPORTING YOUR IMMUNE SYSTEM.
To properly fuel this increase it’s important to focus on eating nutrient dense foods, which are typically whole foods, with minimal or no processing. From there, you will want to ensure that you feed your engine with regularity – 4 to 6 smaller meals per day.
If winter was too good to you and you are looking to drop a few pounds to enter cycling season in peak form, you’ll get there faster by focusing on diet, rather than simply relying on training alone.
Simon Donato, PhD, is the host of the television show Boundless on the Travel + Escape and Esquire Channels, Founder of Adventure Science, and President Stoked Oats Ltd. Find him on Twitter @adventuresimon!
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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
www.24hoursofadrenalin.com
COACH’S CORNER 18 |
WHAT WAS I THINKING!
BY ALICIA EVANS
Were you riding high on a wave of caffeine (like most cyclists) when you agreed to participate in the 24HRS of Adrenalin for yet another year? Maybe your friends caught you at a weak moment when they asked if you’d like to be a member of their team for this awesome race and even though your bike is covered in dust, the chain a slight shade of ‘rust’ you think ‘why not’!? I’m no Cory Wallace but I can turn the pedals over, sign me up! Wait… how long? Regardless of whether you are part of a team or riding solo, it’s time to get the cogs moving, if you haven’t already. Questions to ask yourself; • Did my pants shrink in the wash? • Have my wheels turned a revolution since my last event? • Where is my bike?
www.24hoursofadrenalin.com
Given you are probably sitting on the couch with your laptop as you read this here is your ‘To Do List’ from the Coach’s Corner. oogle Wind Trainers, Spin Classes, Emergency Coaching • G for Off the Couch race preparation and detoxes • I f you aren’t a self proclaimed bike mechanic contact your local bike shop, your bike may need a little TLC. Take a look at our Dialed In section, where Kevan MacNaughton gets you started on getting your bike ride ready. • C heck in with team mates and plan your first Adrenalin Meeting and nominate who will be bringing the coffee. And finally….download a Countdown App, 126 days to go!
TARASANA (STAR POSE) This pose focuses on releasing the lower back while stretching the often neglected inner-thigh muscles, as cyclists tend to focus on the larger muscle groups. While seated on the ground or on a pillow, block, blanket, bolster, or other supportive prop, place your feet together. Have them far enough away to create a diamond shape with your legs as they unfold to the sides. Place your hands on your feet or ankles, and as you exhale slowly lower your head towards your feet. Go as far as you’re comfortable, release the head to stretch your neck, and breathe steadily as you feel the stretch in your inner-thighs and lower back. If the stretch is too intense, use other supportive props for your head or legs. Take 5–10 slow breaths and inhale slowly as you come up.
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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PARSVA TADASANA (SIDE-BENDING MOUNTAIN POSE)
This pose will help stretch the side body, allowing more flexibility to perform sideto-side movements on a mountain bike. Standing with feet shoulder width apart, inhale and lift your arms overhead, interlace the fingers and exhale while bending to the right. Engage your core to protect the lower back, keep the upper body straight and shoulders back. To increase effectiveness, place a bit more weight on the left foot, and/or grab your left wrist and pull while providing opposite resistance on the left side. Inhale to lift up to centre and exhale while bending to the left. Stretch both sides in the same manner. Complete at least two per side or more if necessary.
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: Crazy Larry…always a finish-line favourite Top Right: Hose down after a hot lap Bottom: Beers and cheers in the Kokanee Tent
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
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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
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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
www.24hoursofadrenalin.com
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
•
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
merrell.com
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
www.24hoursofadrenalin.com
>> 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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>> 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. Resist the temptation to make quick, jerky movements 9. 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.
www.24hoursofadrenalin.com
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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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
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
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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 |
www.24hoursofadrenalin.com
Top Left: Chef Boyardee, yah! Top Right: Cat napping between laps. Bottom: Cozy little tent complete with air compressor.
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 • Functional 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
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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
ONSITE TECH SERVICE
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V5 2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
BEAR SAFETY TIME CHECK GOOD EATS COACH’S CORNER NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
www.24hoursofadrenalin.com
>> Look out for the camera man!
1440 MINUTES FROM THE CREW
One week to go!! Here it is, we’re down to the short strokes and the finish line is in sight. On Saturday July 19th, at 12 noon the 19th edition of the 24 Hours of Adrenalin is hitting the ground running with what is arguably one of the best race starts out there. Many have called it cycling’s take on the “running of the bulls”. For those who have not been part of this event, the race starts with a run. Yes, a run. Some athletes will run in their cycling shoes and some will run in the their trail shoes in order to compete for the “Merrell Le Mans Start” gift for fastest male and fastest female for the start. Even more then that it’s the spectacle of this start that draws over 5,000 spectators to watch, which makes the energy at the start electric. We’re also busy getting all the final details of the event organized now, including receiving literally 10s of thousands of items that will either make it into the schwag bags, race course, expo area, v-lounge, Strong and Healthy Breakfast, Kokanee Beer Garden or a myriad of other areas during the course of the weekend.
as the best thai food in the Valley. New for this year will be the Yummi Yogis, who’s healthy super food creations are a wonderful addition to the choices at the event. For your safety, we also want you to be reading through the Bear Safety feature on page 10. As we did last year, there is a MANDATORY requirement for everyone on the course to carry bear spray. It really is proven to be one of the most effective ways to combat a bear encounter and your safety is our paramount concern. There are other ways that we have invested in keeping you all safe, in this wildlife corridor and the Karelian Bear dogs, leading the bear management program, is one of those ways. Finally, Outside Bike and Ski, one of our presenting level sponsors, is supporting all the riders with an extensive tech set up for the event. Read all about what they’ll be doing to help support those inevitable mechanicals on page 15. As always the Coach’s Corner will make sure you have a comprehensive check list and Namaste, makes sure you’re stretching out those muscles that will definitely get a work out.
In this issue, we want to give you the final information on some of the areas that are of interest during the event. You’ll read about the Timing System for the event and the many ways you’ll be able to track live results during the event. The folks from MS1 Timing are back again this year, page 12 and they’ll be sending an email out to all Team Captains to give them a password and user name, where the Captains will be able to get their team’s roster set up. Remember that this DOES NOT need to happen before the race start.
We’re thrilled and as the days count down the excitement begins to mount and the energy in this building starts to build. We hope you’re feeling that energy too and are looking forward to seeing you all next weekend.
As someone who’s usually thinking about what I’m going to have for dinner, 10 seconds after I’ve finished lunch, the Food Feature in this issue (page 14) is all about the food offerings that will be available for you during the event. This year we are lucky to have the continued support of the Fresh Trax Café, in the Nordic Centre’s Day Lodge, who will also be running the outdoor bbq and Kokannee Beer Garden. Also returning is Kevin from Thai it UP and his ‘red truck’ known around town
CONTRIBUTORS: Alicia Evans, Stefan Grecu, Kevan MacNaughton, Clay Gillies
Happy Trails, Adrenalin Crew EDITORS: Maria Deotto, Stuart Dorland
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 FIVE 2014
CONTENTS
6 ADRENALIN GRIT – The Latest 24HOA News 7 SPOT LIGHT – Drew, Joe and Lisa 8 ZOOM 10 LIVING SMART – WITH BEARS 12 TIME IS OF THE ESSENCE 14 GOOD EATS 15 DIALED IN with The Bike Shop / Outside Bike & Ski 19 STRONG & HEALTHY with Planet Foods 21 COACH’S CORNER by Alicia Evans 23 NAMASTE with The Yoga Lounge 24 THE LAST LAP Cover Photo: Up and over the stadium bridge. >> Skirts and feather boas are optional.
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ADRENALIN GRIT NEWS FROM 24HOA WE’RE ROUNDING THE CORNER AND ARE ONLY 1 WEEK AWAY FOR THE 2014 24 HOURS OF ADRENALIN. NOW’S THE TIME TO TAKE A STEP BACK AND READ THROUGH YOUR PAST ISSUES OF ADRENALIN24 TO MAKE SURE YOU’RE AS INFORMED AS YOU CAN BE, SO THAT YOU HAVE THE BEST EXPERIENCE POSSIBLE. In this issue, we hope that you take a few minutes to also read through the Event Guide – Info 2014, where all the details, rules, requirements and information about this year’s event, is found. Here’s the link, if you missed the email. issuu.com/24hoursofadrenalin/docs/24hrs_info_2014_v2
Finally, we’d like to highlight a few more things for this coming year:
YOGA CLASSES AT THE 24 HOURS OF ADRENALIN The Yoga Lounge is back, offering free yoga classes in the Day Lodge, on Saturday at 9:00 am, 3:30 pm and 8:30 pm. We’re honored to have Vanessa Siltanen, yoga instructor extraordinaire, leading the classes. Vanessa’s fascination with yoga came from the healing and playful aspects of the practice. As a former rhythmic gymnast, she has always been
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passionate about movement and athletics. Through her own injuries, and experiences with a variety of Bow Valley athletes and other moving humans, she’s noticed the unhealthy patterns we create as a result of repetition from our favorite activities. Yoga has taught her the art of moving intelligently and she aims to share this through her teachings. With the tools of yoga, we are able to learn and practice healthy, efficient movement patterns, to restore the body and enhance what we love. Healthy aligned body = happy human = keep on playin!
A CHANCE TO WIN
We’re excited to have Racks Unlimited at the event, displaying some of their outstanding racking systems for optimal transportation of your bikes. Please visit their booth in the expo area, to enter a contest that benefits IMBA Canada, the International Mountain Bike Association. In these pages, we’ve already talked about the good work that IMBA Canada does in trail maintenance, and you’ll be able to meet IMBA’s president Lora Woolnar at the booth and learn more. The raffle that benefits IMBA, will give you a chance to win 4 bike racking systems from Thule, experts in transporting your recreational gear, safely, easily and in style. www.racks-unlimited.com/Home.aspx
>> Good luck rainbow over the 24 Hours of Adrenalin
SPOT LIGHT >> Drew and Joe tug-o-war over the start-finish arch
DREW, JOE & LISA THE INTERVIEW DREW BRAGG
What do you do at the 24 HOA?
Crew member and announcer for the event. I think I worked the Canmore event the first time in 1999.
being a varsity runner in high school and believe it or not I was actually pretty good. Did not run much in university but started training seriously in my early 20’s and that led to many sub 16 minute 5k’s and top 20 finishes in a Big Sur and Maui marathons. Kind of stopped serious training in 2000 and so that leads to the chubby old guy I am now, ha ha.
What is your favourite part of the event?
What is your proudest accomplishment?
Hopefully being an information source and a weird form of entertainment.
What is something people might not know about you? I’m a grandfather tee hee.
What do you like to do in your spare time? Ride bikes of course.
What is your proudest accomplishment?
Doing what I do with the cool people I do it with, event after event.
JOE COFFELT
How long have you been a part of the event?
I first came to Canmore in 2008 with my wife, Laureen, who is a solo rider. I volunteered that year, to help out Houda and have been part of the crew ever since!
What is your role and what is your favorite part?
I mainly do the expo and transition set up but there is never really a set job – that’s the great thing, we work as a team. That’s one of the main reasons I keep coming back all the way from Memphis, TN. The great group of people we have and how could you not love the Nordic Centre view; AWESOME!
What is something people might not know about you?
Growing up in a small community we all hung out at a massive swimming pool called Maywood so I was always outdoors. Naturally that led to me
Big Sur is probably one of my proudest accomplishments because it was the strongest head wind in Big Sur history it was my best effort.
LISA ARTUSO
What you do at the 24 HOA? I’m in charge of the Adrenalin Gear Retail Store at the event.
How long have you been doing this?
As long as I can remember! Probably 20 years.
What is your favorite part of this role? Chatting with the riders and the spectators when they come in to the store to shop.
The Lisa smile!
What is something that people would be surprised to know about you? I have run 2 full marathons.
What’s your most annoying habit? Photo bombing!
What is your proudest accomplishment? Raising my two daughters!
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Zoom
>> Early Sunday morning.
LIVING SMART‌ WITH BEARS
>> Two Karelian Bear Dogs from the Wind River Institute on patrol at the Canmore Nordic Centre
Last year, the 24 Hours of Adrenalin was asked to enforce a new rule that would be rolled out to similar events held at the Canmore Nordic Centre the following year. We’re so proud of how our participant base embraced this new requirement and have been told that our efforts have contributed to a shift in the thinking of many of those that bike, run or walk in the trail system at the Nordic Centre.
THIS ISSUE’S FEATURE ON BEAR SAFETY SHOULD KEEP YOU MORE INFORMED, BETTER PROTECTED AND MORE ORGANIZED, WHETHER ITS PARTICIPATING IN THE 2014 24 HOURS OF ADRENALIN OR ENJOYING THE GREAT OUTDOORS ANYWHERE IN THE ALBERTA PARKS SYSTEM.
OF BIKES AND BEARS
The excitement of a mountain bike adventure should come from a great ride, not a bear encounter! Biking is much faster yet much quieter than hiking. Thus, bikers must be extra cautious. Bends in the trail, blind spots, berry laden Sheperdia bushes, and water bodies all increase the potential of bike-bear encounters. Slowing down, vigilantly looking for bear signs, and making extra noise are all actions bikers can take to be safe. Bears walk along the very trails bikers ride through! Slowing down decreases the chances of hitting a bear, as it gives the bear more time to run away once he or she hears the rider approach. Bear signs might be visible from the trail, and serve as a warning that a bear might be in the area. Scat, paw prints, overturned logs, and scratched trees are all examples of such signs riders should watch for (paw prints are easier to spot in muddy areas). Making noise on a bike is a bit more challenging than when walking through the woods. Possible solutions include carrying a whistle or attaching an air horn to the bike. These devices make louder noises that can travel much farther than the human voice.
IF YOU ENCOUNTER A BEAR
In the very unfortunate event of a bear encounter, having accessible bear spray will substantially increase a rider’s chance of leaving unscathed. Riders should inform others of where they are going and when they plan on returning, so if something happens, the riders can be tracked down. Riders should also carry a cell phone. It won’t work in some areas, but it will in others.
PROACTIVE BEAR MANAGEMENT
We are proud of our relationship with The Wind River Bear Institute, a non-profit entity founded in 1996, who’s goal is to reduce and prevent human-caused bear mortality by educating both humans and bears how to live together. One WRBI staff member will be on site throughout 24 Hours of Adrenalin race to respond to bear sightings with a Conservation Officer. The goal is to identify areas where bears are and keep them off the bike course to prevent collisions and to keep both bears and people safe. You’ll see bear management in person when you come across the regal Karelian Bear Dogs, who are a successful part of the bear shepherding techniques used to teach bears to recognize and avoid humans and human-occupied areas.
BE SAFE AND BE PREPARED
They say ‘necessity is the mother of invention’ and that is true for two of our partners, who will be at our event this year. Born right at the 24 Hours of Adrenalin 2013 event, BearCozy was designed by Duncan Anderson, on one of his laps last year. An ingenious, light-weight holster for you bear spray that fits conveniently in your bike’s water bottle holder. www.bearcozy.com Scat Belt is also a product designed to help you carry your bear spray in the easiest and most convenient way. Scat Belts are available for either ‘urban’ or ‘wildlife’ applications, specifically created for your individual needs. www.scatbelt.com
REMEMBER, CARRYING BEAR SPRAY AT THE CANMORE NORDIC CENTRE DURING THE 24 HOURS OF ADRENALIN IS MANDATORY – BE PREPARED AND BE SAFE!
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TIME IS OF THE ESSE We are happy to have back for a second year, our expert timing partners m·s-1 timing, a professional timing company, specializing in accurate timekeeping and broadcasting results to multi-platforms in real-time.
You will be able to see live results on www.MS1Timing.com or on the mobile site www.adrenalin.my24h.ca, where you can save your favourite team to watch, see overall results, or see results by category. Remember you can share your team’s results on facebook and also have anyone, anywhere following your teams performance through the site too. Also like last year, each team will receive two (2) transponders (timing chips) that Captains will pick up on behalf of the team on Saturday morning 8am to 10am and Solo riders will receive one (1) transponder, also to be picked up on Saturday morning 8am to 10am. Teams will be able to identify each team member for each lap, using the Team Roster function, which can be set up in advance or changed/altered during the course of the event at https://www. ms1timing.com/schedule. Only Captains will be able to define/ change their team’s roster order, so look for an email announcement providing Captain’s with their passwords in order to login.
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ENCE‌
>> Inside the timing truck, looking down at the start line.
GOOD EATS In our last issue of adrenalin24, our Coach, Alicia Evans spoke about the importance of the ‘right’ nutritional and hydrating strategies for making sure you’re all ready for riding in the 24 Hours of Adrenalin. And in this issue, we wanted to keep you updated on the wonderful options that you’ll all have (participants, volunteers and spectators alike) at this year’s event. We’re so happy to have the support of the folks at the Nordic Centre’s Fresh Trax Café, again this year and also a few other exciting new additions to the line-up. 14 |
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FRESH TRAX CAFÉ An integral part of the experience at the Nordic Centre, providing year round healthy and delicious food for both summer bikers and winter nordic skiers. For the 24 Hours of Adrenalin, our friends at Fresh Trax have graciously offered to extend their hours and are open throughout the event. On friday July 18th, they will be open 11am to 8pm and then once the race begins on Saturday July 19th from 6am right through to Sunday July 20th at 4pm - that’s open ALL NIGHT!! Besides all the wonderful food offered in the Cafe, the Fresh Trax folks are also operating the BBQ / Beer Garden in the expo area. Some of the offerings include delicious classic bbq items like smokies and burgers as well as the best pizza in Canmore from Pizza Co.! Bring your appetites, because they are sure to please.
THAI IT UP Back again for his second year, Kevin from Thai it Up will be out at the event with his fresh and delicious gourmet Thai food. For those of you who don’t know, Thai it Up started back in 2005 with a fated trip to Thailand. “The smells, tastes, and experience of the food in Thailand was culinary magic”, remembers Kevin Bellis, owner of Thai it up. While in Thailand, Kevin attended one of Thailand’s premier cooking schools, and under a Thai Master Chef… began his journey in the art of Thai cooking. Upon his return to Canada, Kevin discovered a lack of high quality, fresh Thai food options. To solve this problem, and to share his love of Thai food, Kevin began hosting dinner parties featuring some of his favorite dishes. In 2009, he launched his first prepare at home product line to overwhelming success. In 2010 & 2011, his Big Red concession trailer on Main Street in Canmore won consumers choice “Best Take Out” and with his now permanent location at 731 Railway Ave, he’s won that same award three years running in 2012. Be sure to come out and visit the Big Red truck!! www.thaiitup.ca/thaiitup.ca
YUMMI YOGIS New at this year’s event, the Yummi Yogis believe in inspired and delicious snacks, drinks, desserts and meals that will leave customers feeling energized and elevated. They use local, organic and fair trade ingredients and believe in supporting local farmers. Their aim is to educate and empower people contributing to a positive shift in the way we, as a society, view food. For the 24 Hours of Adrenalin, the Yogis have designed a special menu to excite and entice any palette – while feeding the body healthy and delicious food.
A sample organic menu: • Taco Salad - spiced walnut mince on the freshest local greens, market veggies, raw handmade salsa, chive yogurt, crispy tortillas • Super protein Salad - sunflower seed, seaweed and vegetable paté on greens, market veggies, mixed greens and sunflower sprouts topped with hemp hearts and balsamic drizzle • Strawberry and chocolate smoothies- handmade almond milk, herbal tea ice cubes, hemp hearts, honey syrup and raw cacao or organic berries. • Goji Lemonade -super hydrating, Goji, lemons, honey, sea salt www.yummiyogis.com
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.
On-site Bike Service & Products BY KEVAN MACNAUGHTON
We at Outside Bike and Ski are thrilled to be a part of the 2014 24 Hours of Adrenalin for a second year in a row. Being one of the biggest races Canmore offers it’s a great opportunity for us to help the cycling community in the area while having a blast ourselves at the same time. We will have a full service setup for the full 24 hours ready to repair just about any problem that a participant may encounter over the course of their race. Some of the examples (but not limited to) of service that will be offered are: • Derailleur adjustments and cable changes • Drive train repairs (chains, cassettes and chain rings) • Brake bleeding/pad/brake line replacements • Front suspension services and rear air can services • Wheel truing and repairs of flats, tires and spokes
Along with parts to repair all of your bike problems we will be carrying a wide assortment of products to help you along your race or improve your bikes performance. Some of the products that have been popular in years past are: • Tubes/tires/flat repair kits • Lighting systems front and rear • Nutrition products from Planet Foods • Trail repair tools from Park and Lezyne • Water bottles, saddlebags, Camelbaks • Eyewear from Smith and Atmosphere Come on down to see us at the Outside Bike and Ski tent for all of your Bike repair and supply needs or to just pop in and say hey and have a laugh. We are there the whole 24 hours to make your experience the best it possibly can be. Sincerely, Outside Bike and Ski
• Any other problem that you may encounter we will do our best to solve so that you can have the best experience possible.
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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4 1 0 2 RID SOLO
ICK ERS K
ASS
STRONG & HEALTHY
COACH’S CORNER
IT’S NOW OR NEVER!
BY ALICIA EVANS
It won’t come as news to anyone that the key to success is preparation. Whether you are riding in a team or as a solo athlete having carefully planned for pre, during and post race scenarios could make or break your performance. Here are some last minute reminders to think about when packing your Adrenalin Bags!
Pit Area:
• Pack for every weather condition…it’s the rockies. • Chargers for lights, phones and for those who have forgotten • First Aid Kit for you and your bike…medical is available but a simple ‘patch kit’ may solve the problem when it comes to unexpected bumps and bruises. • Sunglasses. Interchangeable lenses or additional pairs • Pumps for tires and shocks • Duct Tape. Brilliant for everything. If you forget it, Crazy Larry will have it! • Change of clothes for biking and post race. • Extra bike shoes if you have them.
Pre Race:
• Check and re-check timing chips and race numbers, especially if you’re in a team. • Pre ride the course and identify potential areas to pass, feed, where you will need to turn the power on. Short, sharp climbs could mean you’re running your bike back if your chain breaks. • Know the area and the rules. Where are the toilets, bike mechanics, medical, timing tent, charging area, start/finish line. • Listen to race briefing carefully. • Nutrition. Write a list and be prepared. Ensure items that need to be kept cold are in a cooler and marked with a sharpie if necessary. Variety is key as there will be times when you don’t feel like eating but need to.
• Clothes hangers. Makes your gear easily accessible and keeps it off the ground.
• Have a team meeting. Decide your order, what happens in the event of a canceled lap, injury, mechanical, lap times etc. If the race is ‘on’ between teams organization could be the difference between placings. Who in your team missed their calling as an Olympic track athlete. They may like to start the race! Unless of course they aren’t quite as quick on the bike!
• Bungee cords. Those tents can move if the wind picks up and we’ve seen them fly before. Bring additional rope and cord to secure your tent.
The Race:
• Portable Boot dryer. This may be a luxury item but just think how much you will enjoy a warm pair of shoes and gloves if the weather gets a little brisk!
• Chair/s. You will appreciate putting your feet up even if you are a solo competitor who plans on minimal rest. • Bug spray • Alarm clock. May save you from the 3am wake up call from your team mate who was waiting for you since 2.45am. • Team Masseur! Have you budgeted for this? Or have you convinced your partner that it is crucial to your success. • Coffee Urn. Warm drink, warm face cloth, possibly a coffee in the wee hours of the morning when you can’t remember completing your last lap. • Garbage bags and zip lock bags • Bear Spray. There are some fantastic carrier systems available now. Bear Cozy have a great unit that enables you to put the can inside your water bottle. • Rags, sponges, buckets, brushes and gloves. A clean bike is a fast bike! • Additional water bottles or reservoir. • Large water container to refill during the race, especially for solo competitors. • Chamois cream. This may well be your best friend on the day.
• If you are a solo competitor or the first rider be careful of the pace at the start. It can be frantic and the potential for incident higher. • Wind trainer. It is crucial to get your body moving for your next lap and again after you have finished. HR Monitor. May be used by solo competitors to gauge • performance and fatigue and remain consistent with laps. • Pace yourself. Don’t get carried away by Cory Wallace setting the course record on the first lap. But do say hi. Chances are you’ll see him go past a few times. • Mental Prep. When the going gets tough what will get you through? Pit crew, quotes, music in pit area, an inspirational person, a mantra. Have a bag full of strategies. • Get up well before your scheduled lap, warm up and make sure you are ready for your team mate when they come in. We see this happen to teams every year. • Lights, lights, lights. It’s better to be lit up like a Christmas tree, rather than becoming an ornament. • Try to maintain a relaxed grip and loose shoulders. Tightness and fatigue are going to happen but the impact may be reduced with shoulder shrugs, shaking out your hands, neck rolls and sitting up in your saddle when safe. The camaraderie between teams and solo competitors at the 24hours of Adrenalin is like no other. Whether you’re out on the trail, waiting for your lap to begin or done your day, encourage other riders, show your appreciation for the many volunteers that make the race happen and enjoy this unique Rockies Experience.
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ENDURANCE PROVEN MTB READY
We know mountain biking inside out, and our complete cycling solution has everything needed to answer your trail-riding needs. From apparel to shoes, helmets, accessories, we’ll even outfit your club or team with fully personalized kits.
LOCUST POSE (Salabhasana) Locust pose will help to open the chest and strengthen the core and back. Begin with any sequence of your choice; possibly try some cat and cow to warm up. (see the previous issue). Arrive face down, prone, on your mat and breathe gently with your arms by your sides and the tops of your feet touching the floor. Inhale to lift your chest first, stretching the arms back with strong fingers. Then lift your legs, pressing them up and back, and finally lift your head slightly. It is important to lift your chest first, as you do not want to crank your neck upwards. Save the cranking for your race at 24 Hours of Adrenalin. As with many stretches, lead with your chest and not your head. Remember to breathe during this strong pose and release after a few breaths. Repeat the pose for as many times as you’re comfortable, preferably around 5, and finish with some cat and cow to release and relax.
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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RECLINED PIGEON
The reclined pigeon pose is a wonderful way to stretch the iliotibial band (or IT band). The IT band can become troublesome for cyclists, leading to hip and/or back pain. After any sequence of your choice, or some movements in cat and cow, arrive on your back with your knees bent and feet firmly planted. Cross the right leg over the left thigh, just above the knee, and the point of contact should be just above the right ankle. If this stretch is enough for you, stay here and breathe into the feeling. Otherwise, place your hands around the left thigh, and begin lifting your left leg towards you. Keep the left leg bent at 90º, preferably with the lower leg parallel to the floor. Flex both feet towards your shins to protect your knees. Each exhale brings your left leg a bit closer to your chest. If you have a partner, have them press a little on your left foot to help, but only go further during exhalation. Breathe steadily through the nose as you work the stretch and feel it around your hip, glute, and lower back. Stay in the stretch for at least 5 long and full breaths. Make sure you do not arch your lower back to go further. Activate the core and tuck your pelvis to keep the lower back down. Switch sides when you feel ready and perform any poses in between to relax.
The Yoga Lounge is offering free yoga classes at 24 Hours of Adrenalin Classes are scheduled for Saturday 9:00 am, 3:30 pm and 8:30 pm Yoga Instructor: Vanessa Siltanen
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
Top Left: Giv’ner everything you got. Top Right: Finished! Bottom: What a beautiful morning to ride!
All night long... What everybody’s reading...
Pam Doyle
Pedal Magazine is a proud sponsor of the 24 Hours of Adrenalin. www.pedalmag.com
THE EXPERIENCE DOESN'T END AFTER 24 HOURS > > > >
V6 2014
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
THANK YOU!
JULY 18 + 19 | 2015 CANMORE | ALBERTA
www.24hoursofadrenalin.com
>> Look out for the camera man!
1440 MINUTES FROM THE CREW
What an amazing event!! Friday July 18th at 9:30 am we opened the front gates and the caravan of vehicles started moving in for what was the 19th annual 24 Hours of Adrenalin event. It’s a huge undertaking and an event that requires, what feels like, logistical gymnastics. The venue, the Canmore Nordic Centre, is arguably one of the most scenic and spectacular locations to host an event. The challenges to operating such a large event in a Provincial Park, that is not designed for the intricacies of a 24 hour mountain biking event, are varied; parking is a premium, camping (specifically RV camping) is inflexible and fraught with uniquely specific challenges and the influx of so many people in a concentrated area means, that garbage, sanitation, etc needs to be considered and managed carefully. However, this year’s event saw 1,650 participants roll in and over 5000 spectators come to see the show, with limited logistical hiccups and overwhelming high regard for how well managed the process was. In this issue of adrenalin24, we wanted to turn our attention to all those that made this year’s event a success. Our hardworking crew, our sponsors and charity partners and most of all, you all! Most of these wonderful moments were captured by the outstanding talent of John Gibson, photographer extraordinaire – we thank you too John!
To all those that participated, whether captains, teammates, pit managers or volunteers – we thank you! You make the heavy lifting much easier, you are literally the only reason we do this. Next year, is our 20th anniversary for the 24 Hours of Adrenalin and we’re already planning the celebration of this milestone. We hope to see you there! Happy Trails, Adrenalin Crew
P.S. Your feedback is so important to us. We recently sent out our post event survey, so please take a few minutes to let us know what you think. www.surveymonkey.com/s/24HOA2014 EDITORS: Maria Deotto, Stuart Dorland CONTRIBUTORS: Alicia Evans, Stefan Grecu, Paul Done 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 SIX 2014
CONTENTS
6 2014 STATS 7 SPOT LIGHT – The Crew 8 ZOOM 18 THE BIKE SHOP – Kevan McNaughton 20 PLANET FOODS – Clay Gilles 22 COACH’S CORNER by Alicia Evans 24 THE LAST LAP 25 NAMASTE with The Yoga Lounge Cover Photo: Ride on! >> Water gunned!
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2014 STATS
10,000
ZIP TIES USED AT THE EVENT
160 GALLONS
OF ULTIMA OUT ON COURSE
74,147
TOTAL KM TRAVELED
ALMOST
4,237 LAPS
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2x around the world!
COMPLETED
>> The 24HOA crew
To the Crew of 24 Hours of Adrenalin, thank you for all your hard work, support, encouragement, ideas, feedback and dedication. 7 |
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Zoom
Zoom
14km FOR EXPLORERS AND ATHLETES
Zoom
Zoom
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MEET THE BIKE SHOP AND OUTSIDE BIKE & SKI OWNER Kevan MacNaughton
BY PAUL DONE
As owner of The Bike Shop in Calgary and Outside Bike & Ski in Canmore, Kevan MacNaughton has been part of the bike industry in Alberta for over 30 years. The Bike Shop and Outside Ski & Bike played a vital role in supporting the riders at the 24 Hours of Adrenalin with mechanics and bike retail onsite throughout the event. Kevan is passionate about events and has been instrumental in creating and supporting some of the most significant bike events that have taken place in Alberta and we caught up with him to ask where his passion for events comes from.
“I think it honestly just comes from the fact that bikes are great things and getting more people on bikes makes the World a better place. I get involved in bike events because it’s a great way of contributing to that.” “One of my favourite events every year is the MS Tour—I go and work on bikes throughout the weekend and it really is a great look at the full scope of the cycling community. Many of these riders would never walk into one of my stores, but it’s important to remember that bikes mean something to them as well.” “I jumped at the chance to be part of 24 Hours of Adrenalin because it really is one of the best-organized events around and the chance to meet and spend the weekend with 1650 racers is something that’s not only a great experience but a great way to interact with our customers outside the shop. We look forward to being here next year for the 20th anniversary celebrations!”
>> Kevan enjoys a cup of Kick Ass
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THE PLANET FOODS DRIVER Clay Gillies BY PAUL DONE
Clay Gillies is the driving force behind Planet Foods and he personifies its motto of “Strong and Healthy”. Somehow, while driving the growth of Western Canada’s leading natural foods distributor, he finds time to ride, run, and race while also being a supporter and sponsor of numerous events. We asked Clay for a few minutes of his time to talk about Planet Foods, 24 Hours of Adrenalin and what makes these two partners such a great fit.
Tell us a bit about Planet Foods and how long you’ve been with the company I founded Planet Foods in 1995 because I when looked around for the natural, healthy products I wanted, I just couldn’t find them. It seemed that there was an opportunity. I started out driving around making sales out of the trunk of my car, and within three months, sales had grown enough that I moved up to a van. Planet Foods has been growing ever since.
Planet Food’s motto is “Strong and Healthy”. You seem to be a good example of that—how do you balance sports with a very busy professional life? I like to think that I’m a testament to the benefits of living a Strong and Healthy lifestyle. I believe in our products like Honey Stinger, Stoked Oats and Kicking Horse Coffee. I fuel myself with clean, natural product and love getting out and exercising. It all fits together for me.
How did you come to be involved in 24HOA? I always believed that 24 Hours of Adrenalin was one of the best events in the industry and I loved the area of Canmore. Our competitor had moved on from sponsorship so when this opportunity came up, I jumped in with both feet. This event allows us to talk about the “Strong and Healthy” lifestyle with a whole range of our products like Kicking Horse Coffee, Honey Stinger, Stoked Oats and a bunch of other healthy snacks that we put in the volunteer lounge.
As a first-time 24 HOA rider, can you tell us what you think about the event? That took it to a whole different level. After riding it, I’m enamoured with the course—it’s got it all: great singletrack, the scenery, some lung-searing climbs. It gave a new perspective to me on the quality of what this event is. Having the opportunity to ride a bike for 24 hours in surroundings like this, supported by an incredible event team is a very special experience.
>> Clay riding into a night lap
COACH’S CORNER Keep the Ball Rolling Since racing the 24hrs of Adrenalin have you found yourself asking the question “Now What”? This is something you should answer sooner rather than later, especially if you are one to procrastinate. With the event calendar full of all sorts of events, availability and variety isn’t an excuse. If you raced Solo, then you will need to give yourself time to recover. Many coaches often recommend active recovery which could include activities that you may not normally do, but that will allow you to keep your body moving and assist recovery. Walking, hiking and swimming are all great activities. You may need to give your body time to recover from the foods you consumed during the race. Endurance events call on all your body resources and so, the fuel pre, during and post is crucial to performance and recovery. Many riders will have committed a large amount of time to training for the weekend, often sacrificing time with family and friends. Now is the time to give back and direct your attention towards those people, as they are the ones (most likely) that helped you get through the race.
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BY ALICIA EVANS
If you raced in a team and thrived on the supportive environment, friendly competition and camaraderie sign up again for next year and in the meantime look for other events to participate in. Many people find racing as a team takes some of the pressure off the individual as you have your partner or team mates to focus on. When you experience a tough patch during the race, they can pull you through and vice versa. Often we walk away from events or challenges inspired to do more, be more, see more and implement change. The best time for that is now. Whether you find inspiration from the performance of others, from the achievement of individual goals or you have that internal motivation that we all seek dream big. In the words of Henry Ford…
“WHETHER YOU THINK YOU CAN, OR THINK YOU CAN’T, YOU’RE RIGHT”.
4 1 0 2
ASS K C I RS K
E
RID SOLO
www.kickinghorsecoffee.com
The last lap
THE EXPERIENCE DOESN’T END AFTER 24 HOURS 24 |
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Top Left: Hugs all around Top Right: Men's team winners Bottom: It's the best out here!
HAPPY BABY (Ananda Balasana) Now that your 24 Hours of Adrenalin race is complete, you can bask in the good feeling of the accomplishment and happy baby pose! The event doesn’t end after 24 hours, and neither should your yoga poses. Happy baby is a great pose to stretch the lower back, hips, and adductors (inner thighs). Start with any sequence of your choice finding your way to a seated position. Slowly lie down and begin to bring your knees to your chest while exhaling. Grab the outsides of your feet or wrap your hands around your toes with the tops of your palms over the balls of your feet. Exhale as your begin to let your arms get heavy and pull your knees down and out to the sides. You will begin to feel the stretch and simply settle into the pose with steady breaths. Rock slightly from side-to-side to experience different feelings in the pose. If holding both legs is too much or to try a different variation, let one leg down straight while holding the other leg in the pose. This will give you different sensations in the hip flexor, too, so give it a try and find what makes you feel best. When finished, exhale to release and take a few breaths before coming up.
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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CHILD POSE (Balasana) Child pose is a restful pose that can be used after any activity or warm-up to calm down a bit and feel a nice stretch. Try doing some cat and cow first, explained in issue 4, and then come down into child pose. Child pose will stretch the lower back, shoulders, quads, front lower leg muscles, and with variation you can stretch your feet. Find your way to all fours, tops of the feet down, and exhale as you begin to sit back toward your heels. Let your neck relax and your head hang keeping your hands stretched in front of your and your triceps turning down to keep your shoulders down. Creep your hands forward a little to increase the shoulder stretch. To try a variation, flip your feet so your toe pads touch the floor and sit back onto your heels to stretch your feet. Another variation is to slide one arm underneath the other, palm up, and turn your head toward your palm to target that specific shoulder. Stay in child pose for some time to really relax or come out after a few breaths as a small break from other activity. Inhale as you come back to all fours, do some more cat and cow if desired, then come to a standing forward fold. Feel a bit more stretch in your lower back as you’re folding, and then inhale as you lift and come up using your core and rotating your pelvis careful not to lift with your lower back.
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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THANK YOU TO ALL OUR PARTNERS!
PHOTOS: GIBSONPICTURES.COM
P R E S E NTE D BY
BANFF AIRPORTER
速
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twenty Join us for the 20th anniversary of 24 Hours of Adrenalin, July 18 - 19, 2015
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