BICYCLING
Words: Ico Schutte | Training Words: Jessi Stensland | Photos: Various photographers
BC BIKE RACE
A DREAM COME TRUE FOR THE PAST 15 YEARS, RIDING IN THE NORTH SHORE, BRITISH COLOMBIA (BC), CANADA, HAS BEEN A DREAM OF MINE. ENDLESS PURPOSE-BUILT, SINGLE-TRACK TRAILS, ALL COMPLEMENTED WITH BRIDGES, STEEP ROCK DROPS AND LOG RIDES. The history and legacy of trail building on the North Shore is remarkable. Arguably, 'The Shore' has inspired and evolved more aspects of mountain biking than any other area in the world. The progressive nature of trails built on the North Shore of Vancouver has had a considerable and lasting impact on mountain biking trends. These trails changed how we think bikes can be ridden, they steered the technological direction of the sport and they made it possible to grin because you just got away with it. Whatever it is.
Photo credit: Erik Peterson
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Photo credit: Todd Weselake
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THIS YEAR, MY DREAM CAME TRUE AND I AM NOW PREPARING FOR THE BC BIKE RACE (BCBR), A SEVEN-DAY STAGE RACE FROM VANCOUVER ISLAND TO WHISTLER, BC, HELD FROM 28 JUNE TO 5 JULY 2014. WITH THE TAG LINE, 'THE ULTIMATE SINGLETRACK EXPERIENCE', IT PROMISES TO BE EVEN BETTER THAN I’VE IMAGINED.
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Photo credit: Margus Riga
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THE BCBR HAS A UNIQUE FORMAT, AS IT INCLUDES ENDURO RACING (FOR THE SECOND YEAR RUNNING) WITHIN THE RACE. ENDURO IS A FORMAT NEW TO MOUNTAIN BIKE RACING THAT HAS BEEN CATCHING FIRE WORLDWIDE. THE BCBR IS PUNTED AS, 'THE BEST RIDING ON THE BEST TERRAIN AVAILABLE ON EACH DAY'S COURSE. IT IS PREDOMINANTLY DOWNHILL BASED AND INCLUDES TECHNICAL RIDING ON SUSTAINED DESCENTS, BUT ALSO INCLUDES SOME PUNCHY CLIMBS. THIS IS A PLACE WHERE ALL YOUR SKILLS COME INTO PLAY.'
Six sections of downhill single track will be timed throughout the week and considered a separate race for those who have the need for speed, while the overall race continues for the leaders of the pack. All that considered, BCBR is certainly more than a race for most. Organisers are clear about their focus on enjoyment and bringing the most enjoyable but demanding single-track experience to a variety of riders. It is also an adventure of a lifetime, as you traverse the west coast of Canada by bike, ferry, water planes and busses. The race boasts beachside camping and majestic rain forests, while interacting with the small communities along an amazing journey.
The route will take us from the North Shore of Vancouver over to Vancouver Island, across Powel River, Sechelt, Langdale and into Squamish for the final stage in the world-renowned town of Whistler. It promises to deliver 350 km of the world’s best riding.
RACE PREPARATION
Preparing for a stage race is a mammoth commitment and cyclists often have to find a balance between work, family and training. It costs a considerable amount of money not only for the bicycle and maintenance but also nutrition, travelling and pre-race races. To complete a race of this calibre with any amount of success, riders are typically required to ride for at least 15-20 hours a week. A very demanding figure taking into consideration that most are also competing in the rat race at the same time. Since this endurance race combines two key performance components, cycling fitness and power and mountain biking skills, I’ll discuss them individually.
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Photo credit: Margus Riga
Photo credit: Dave Silver
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Photo credit: Dave Silver
Photo credit: Todd Weselake
Photo credit: Margus Riga
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CYCLING FITNESS / POWER PREP
Here are some ways to prepare the body for what it requires to pedal a bike efficiently, while adding on the training load to prepare for race effort. Remember, you can’t put fitness on top of dysfunction. The ultimate goal is to programme your available training time efficiently to have a body that is not only powerful but capable of expressing that power day in and day out throughout the race. In order of importance, your best performance requires effort in the following categories: SLEEP. Do not underestimate the impact sleep can have on the quality of your performance.
Photo credit: Dave Silver
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My favorite definition, from Merriam-Webster: "The natural periodic suspension of consciousness during which the powers of the body are restored." Want to get the most of the workout you just did? Want to crush the next one? Be sure to sleep in-between. It may mean skipping a workout, so choose wisely. HYDRATE. Adequate hydration ensures that all systems of the body can function at their peak potential. Dialling in your hydration both daily and during training and racing is key to keeping the immune system functioning, keeping muscles ready for action and constant regeneration, as well as keeping energy levels high. Don’t forget the electrolytes! Naturally hydrated foods, such as fruit and veggies, cooked beans and rice are not only hydrating but also include natural electrolytes. EAT PURPOSEFULLY. You are what you eat. As often as possible choose fresh, quality, locally sourced ingredients that provide your brain, muscles, ligaments, tendons, heart and soul with the nutrients they need to do the job. Avoid packaged, processed and refined foods with unnatural and unnecessary ingredients. Eat small, colourful, balanced meals often.
MOVE EFFICIENTLY. As mentioned earlier, you can’t put fitness on top of dysfunction. Maintain a long, neutral spine while on the bike and throughout the entire pedal stroke (think pillar of a house). Doing so provides a stable base from which your hips can push and pull from. Your ability to maintain great posture on the bike is directly related to your ability to express the strength you have in your legs. Round your back and you decrease that stable base and your ability to activate your prime movers: hip flexors and glutes. (Would you ever do a squat in the gym with your back rounded?) Want to express your strength and have maximum power on the bike? Assess your ability to maintain a neutral spine, as well as keep your hips, knees and ankles in a straight line while you perform movement patterns, such as squats, single-leg squats and lunges. These patterns have a lot in common with the pedal stroke and mastering them can pay big dividends to your pedal power.
Start by going as deep into the movement as you can while maintaining a straight (neutral) spine and keeping your hips, knees and ankles in line – just like you would want on the bike. Practice daily, getting a little further each day. Want more power in the pedal? Add some weight to those movements to strengthen your core even more so it's ready for the force of those powerful pedal strokes up the hills.
FOCUS ON THESE FEW ELEMENTS OF YOUR CYCLING PERFORMANCE REGULARLY AND YOU’LL INCREASE YOUR CYCLING EFFICIENCY AND SUSTAINABILITY AS YOU PILE ON THE FITNESS IN YOUR TRAINING PROGRAMME IN PREPARATION FOR A LONG, STRONG RACE EFFORT.
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MOUNTAIN BIKING SKILLS PREP
We also need to take the unique demands of each race into consideration. The BCBR will test riders’ technical riding ability with vast amounts of technical single track. If you are not able to get outside due to work or winter, I would suggest you look at other upper body conditioning exercises, like swimming, indoor rock climbing, yoga and, if all else fails, hit the gym. Unlike riding on dirt roads, single-track riding requires more from the upper body and it also requires bike-handling skills. Unfortunately there is no other way to obtain these skills but to ride your bike on single tracks. For this reason I am spending a week in Squamish, BC, riding the type of trails that I can expect in the race. Riding in Squamish is a total mind-blowing experience. It boasts more than 200 km of single-track riding. An easy to read and well-marked trail system starting right out of town makes it a world-class cycling destination. Trails are graded from green, blue, black and double black diamond. However, please take note that these guys don’t mess around and a blue trail probably compares to blacks around the world. Venturing onto a black trail requires a long travel mountain bike, a full-face helmet and body armour is probably not a bad option. The double blacks are reserved for those who laugh in the face of danger.
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Photo credit: Margus Riga
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Photo credit: Todd Weselake
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MY FAVORITE TRAIL IS CALLED ANGRY MIDGET, A LONG, STEEP AND FAST DOWNHILL THAT IS LITTERED WITH ROOTS, ROCKS AND BRIDGES. AT THE TOP OF THE CLIMB I FLIP THE SWITCH ON MY CANNONDALE JEKYLL, INSTANTLY CHANGING FROM NIMBLE CROSS-COUNTRY CLIMBER TO A ROCK-EATING BEAST AS I BLAST DOWN! I will be posting daily updates as I complete my race and you can follow me on twitter @icoschutte • For information on this epic race, visit www.bcbikerace.com
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