Mountain Bike for Her: Issue 5 - Feb/Mar 2015

No 5 | February/March 2015

MOUNTAIN BIKING IN COSTA RICA WILD WHEELS On Expedition in Ethiopia

TRAUMATIC BRAIN INJURY A serious injury with serious ramifications

FORGET YOUR DOOMED NEW YEAR’S RESOLUTION Make a new you personal resolution

WOMEN OF DIRT, RAIN, WIND & FUN! P. 1 | Mountain Bike for Her

Mountain Bike for Her | P. 2

Contents

Cover Photo: Riding the coast of Costa Rica Photo Credit: Martina Halik/Raven Eye Photography

19 6

36 25

13

30

40

5

Publisher’s Note

6

Travel: Mountain Biking Costa Rica

13

Adventure: Wild Wheels: On Expedition in Ethiopia

19

Injuries: TBI: A Serious Injury with Serious Ramifications

25

Fitness: Forget Your Doomed New Year’s Resolution...

30

Explore: Getting Rad in Ventura County

36

Nutrition: To Carb? Or Not to Carb?

40

Events: Women of Dirt, Rain, Wind & Fun!

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MOUNTAINBIKE

FORHER Publisher/editor Teresa Edgar teresa@mtb4her.com Contributing writers Tracey Croke, Jaclyn Delacroix, Martina Halik, Michelle Lambert, Melinda Lund, Joh Rathbun, Meagan Robertson Contributing Photographers Tracey Croke, Martina Halik - Raven Eye Photography, Mark Jeffery, Carolyn Kavanagh, Rick Lambert, Pete Marshall, Rebecca Stewart Advertise To receive a copy of our media kit, please email us: advertising@mtb4her.com

Subscribe Mountain Bike for Her is available as a subscription through Magzter. It’s also available as a stand-alone app through iTunes and Google Play for $4.99 US/year or as individual issues for $1.99 US/issue.

Find us online!

Website: mtb4her.com Facebook: facebook.com/mtb4her Twitter: twitter.com/mtb4her Google+: plus.google.com/+Mtb4her Instagram: instagram.com/mtb4her Pinterest: pinterest.com/mtb4her Copyright Š 2015 by MTB4Her. No part of this publication may be reproduced in whole or in part without the written consent of the publisher.

Mountain Bike for Her is published bi-monthly as a digital magazine. Views and opinions expressed are those of the author and may not represent the views of the publisher, advertisers, or sponsors.

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Contributors Tracey Croke is a journalist and travel writer addicted to roughty-toughty adventures and exploring with her mountain bike.

Her quest for a good travel story has involved venturing into post-conflict Afghanistan to join a pioneering expedition across the Pamir Mountains, sleeping in a swag next to a croc-infested billabong and having her smalls rummaged through with the muzzle of a Kalashnikov. Find out more at traceycroke.com Facebook: TraceyCrokeWriter Twitter: @TraceyCroke Instagram: TraceyCroke Jaclyn Delacroix is a Professional Mountain Bike Coach, Internationally Certified Personal Trainer, and owner of Ozmosis Training where she is passionate about helping other people realise and achieve their goals. Jaclyn is actively involved in promoting women within the mountain biking community. She holds clinics for all level of riders, teaches bike maintenance, and has been energetically involved in trail building and maintenance within the Lower Mainland of British Columbia..

Martina Halik makes up the much prettier half of the dynamic Raven Eye Photography duo based out of Fernie BC, and is the proud model found on bags of Hardbite ketchup flavoured potato chips. A combined passion for photography and biking, and a general dislike of the early season snowpack in the Rockies have pushed her to discover hotter and more adventurous climates to ride in.

Michelle Lambert is a cycling obsessed resident of Southern California. She loves being outside, training, and exploring new trails. Michelle has been racing cross-country mountain bikes off and on, and five years ago she took up cyclocross as well.

Melinda Lund, MS, RD has been a dietitian for over 12 years and currently practices in an outpatient clinic with a local hospital in Springfield, MO. She also maintains a private practice (Lund Nutrition Therapy, LLC) where she focuses on teaching clients to eat “Real Food” and encourages them to get back to basics and get back into the kitchen! She lives out in the country with her husband, 7-year-old son, a neurotic dog, and a flock of egg laying hens. She’s currently in the process of writing a children’s book focused on a little boy and his super smart hen who take all kinds of “food adventures”!

Joh Rathbun, owner of Ride On!, is a mountain bike coach and action sports writer currently based in Santa Cruz, California.

To stay uptodate on West Coast events, like her Facebook page.

Meagan Robertson grew up skiing and hiking in BC, but only discovered mountain biking when she moved to Squamish. Her passion was quickly ignited and grew rapidly when she moved to Wellington, NZ, where transitioning from journalism to content marketing gave her more time to devote to riding, racing and encouraging others to do the same. She joined Revolve and quickly became a ride leader and part of the committee. Meagan also manages PR and communications for Trail Fund NZ and coaches the MTB champions of tomorrow through WORD, a local not-for-profit that teaches kids from 7 to 17 how to ride.

Words by Teresa Edgar

Publisher’s Note

I

ssue 5 naturally came together. It was as if it had a life of its own and I was just a casual observer...

While putting this issue together, I was able to live vicariously through Tracey Croke as she takes an adventure through Ethiopia and Martina Halik had me dreaming of riding in Costa Rica. Michelle kept it more local with the exploration of the trails around her new home in Ventura County.

Then Joh Rathbun brought me back down to Earth with her article on traumatic brain injuries, which was inspired by her own injury last season.

This issue also features columns from Jaclyn Delacroix,

our resident trainer, and Melinda Lund, our dietician. The two of them will help keep us on track to meet our goals for the upcoming season.

And don’t forget to check out our featured event this issue, which took place in New Zealand...

Teresa Edgar Publisher P. 5 | Mountain Bike for Her

Travel

Mountain Biking

Costa Rica

Words and photos by Martina Halik

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I

t was with no small amount of trepidation that I departed on my first all-women bike trip. I could count the number of women I’d biked with on one hand prior to embarking on this trip. I wondered what the group dynamics would be like and how I would handle the sudden climate change from winter to riding in tropical temperatures. It was correct to be worried about the latter. The first day we were all dying pedalling up under a midday sun. Sweat poured off me and lagging behind, I was finally forced to stop in the shade of a tree in order to guzzle down water while staring longingly at the sparkling ocean just a tantalizing downhill ride away. It soon became apparent that no one minded waiting, group dynamics were fabulous, and the girls were stoked to stop for photos each time I whipped a camera out with sweaty hands. The trails were what I’d hoped for, smooth and non-technical, winding up through a jungle of hanging green vines and ochre coloured flowers. From the hilltops, panoramic views of the Catalina Islands and a soft breeze preceded smooth downhills that took us back to a palm fringed beach and a cool swim in the waves.

The days fly by in a flurry of exploration and pedal strokes. We ride sure-footed horses to the top of a trail and ride our bikes down (best way to shuttle drop EVER). We dive into frothy pools under thundering waterfalls, pedal beneath flamboyantly vibrant rainbows, and giggle uncontrollably while painting each other with mud facials at natural hot spring pools.

At the butterfly farm, surrounded by dozens of vibrant, sentient wings fluttering around us, we give chase with cameras and high-pitched, girly exclamations. Our conversations cover of a wide range of life topics. Predictably, we talk about boys; the past, the current, and the possibilities, all coupled with hilarious group “face-creeping” sessions huddled over iPhones in the evenings. Unicorns don’t come up much but everything else in life pretty much gets covered one way or another as we get to know each other. Our days often finish over margaritas, slacklining, sunset yoga sessions and outdoor massages from giggly local therapists.

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One day finds us winding our way for 50km up the Rincón de la Vieja (The Old Woman’s Corner) Volcano through a thick swirling mist and heavy rain. Pedalling for hours through plantations and small villages up a rural dirt road, we pass locals on horseback who smile and wave, or look at us with disbelief. Panting up the last steep hill to the top and futilely wiping mud from my glasses for the eleventy-hundredth time, I definitely start to feel like I belong in the “old woman’s corner”.

We finally emerge from the clinging fog and monsoon rain on the other side of the mountain, and descend into bright sunshine soaking wet, legs burning, and liberally splattered in volcanic mud.

Pushing hard on a ride seems to justify slacking around on the beach later. It’s like relaxation time Mountain Bike for Her | P. 10

“The days fly by in a flurry of exploration and pedal strokes.” is paid for through accumulated grime, lactic acid, and a gallon of sweat. You don’t feel guilty lying around on a catamaran drinking one mojito after another while dolphins frolic in the sunset after a day like that. So that’s exactly what we decided to do on our last day. We still threw in some yoga, snorkelling and stand-up paddleboarding for good measure, but mostly we worked on getting really sunburnt while drinking the types of beverages usually served with mini umbrellas.

Martina was a guest of Sacred Rides for her Costa Rican adventure. Their tours in Costa Rica run in February, March, and December. For more information, please visit http://www.

sacredrides.com/womens-rides/costarica/pura-vida

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Adventure

Wild Wheels On Expedition in Ethiopia Words and photos by Tracey Croke

Y

ou probably wouldn’t associate Ethiopia with mountain biking.

Neither did I, until I read about the Simien Mountains, a spectacular mountain range nestled in the north of the country.Â

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“I’ve no doubt that Danny MacAskill would be in his element in this ridgetype territory.”

When I’m asked to describe the Simien Mountains I see confusion on people’s faces.

Lush and fertile mountain range resembling a mix of the Alps, the Andes and the Grand Canyon didn’t spring to mind for most I spoke to about my travel plans.

While Ethiopia holds a plethora of travel beauty bragging rights, today’s misconceptions stem from harrowing footage beamed around the world after the country had been torn apart by famine and civil war in the 80s. Ironically, Sir Bob Geldof’s Live Aid fundraiser, organized to save the country, also set an indelible image for Ethiopia as a place of despair, starvation and barren desert.

Since the (not in any particular order) activist, singer, songwriter, author and occasional actor has continued over the years to make good press, a constant reminder of his defining moment in history has been fed to new generations along with old images of a desperate Ethiopia.

While Ethiopia is still listed by the UN as one Mountain Bike for Her | P. 14

of the world’s poorest countries, the region close to where I rode is a far cry from those images some 30 years ago. The aid helped to halt the erosion of lands. Tree-planting and terracing the hillsides has conserved water and soil. Now Ethiopia is looking forward towards building a sustainable future.

Anytime during the dry season - October to May - is a good time to mountain bike in the Simiens. However, its vivid glory peaks in October and November after the rainy season leaves behind an explosion of feathery green. Singletrack cuts through bright soft turf that refuses to be dimmed on misty plateaus. Yet at this low haze time of the year, the beauty of the dark stepped basalts, layered with multi shades of brown to purple and tinged with pink, can be admired and photographed at their best.

An escarpment of 65 kilometres with sharp precipices dropping over a thousand metres in places and rocket shaped pinnacles created by lava eruptions, round off the Simien’s awe-

“Ras Dashen...has only been mountain biked before by a handful of mates who went out there to make a film.”

striking features, which have developed over 70 million years.

This unique beauty and ecosystem along with some rare wildlife are the reasons the Simiens earned a prestigious place on UNESCOs first ever list of 12 natural World Heritage sites back in 1978.

People who live in the highlands have been long treading a spider web of trails to connect small villages through Africa’s largest continuous mountain range. While hiking isn’t new to the route we took, mountain biking is. The time and trekker-trodden trail from Sankerbay to Adi Arkay, summiting Ethiopia’s highest peak - Ras Dashen - on the way, has only been mountain biked before by a handful of mates who went out there to make a film. And I collected a bragging right of my own when I was told by the chairman of the Walia Guides Association - the body that regulates guiding in the region - that it’s definitely the first time a woman has done it.

Our small group of eight riders was put

together by Secret Compass, an adventure company who organize expeditions to the world’s wildest places. They pioneered travel in South Sudan and mountain biking in the higher Pamirs of Afghanistan just to give you the picture.

If the word expedition makes you think that you need to be a budding Ann Bancroft of north and south pole fame; you don’t. Teams aren’t made up of superhumans with special skills. They are folk just like me; an average being with a zest for adventure and a reasonable level of fitness.

So what should the average mountain biker expect riding in the Ethiopian highlands?

Everything from steep rocky steps to flat grassy plateaus that, at times, produced some choice words prompted mostly by fun and occasionally by fright.

Over eight days we ascended 7748 metres and descended a little over the height of Everest riding 15 to 20 kilometres a day. The distance wasn’t extreme, but throw in the oxygen depleted altitude, the river crossings, hike-bike P. 15 | Mountain Bike for Her

sections, summiting 4550 metre Ras Dashen - setting up and taking down camp, bike checks, the (crucial) banter and bonding sessions, and you can see why it’s sensible to build in the contingency.

From the first day briefing over breakfast, leader, Secret Compass founder and exparachute regiment commanding officer Tom Bodkin eliminated any competitive fears.

“This is a team effort,” he said. When Tom started talking about being days from anything resembling a medical facility, self-preservation kicked in. “Ride within your comfort zone and if you’re not sure, get off and walk the section.”

The team medic reiterated the safety-first mantra, explaining the getting out options would not be easy. The only available helicopter pilot in the area had lost his licence the week prior to our arrival so stretcher and mules were our only ‘emergency’ options. We all agreed a noncompetitive healthy mix of cautious mountain biking, exploration and cultural immersion was more than enough to get the adrenaline rushing and heart racing.

Taking off, the pace was fine by me. Believe me, when a five-foot Gelada Baboon jumps out in front of you, speed is not your friend. A couple of troops of these grass-eating primates ignored us as we rode on tufted plateaus between giant lobelias that grow up to five metres tall. “ They’re very sociable, not dangerous,” our local guide explained. Still, their enormous teeth cautioned me that getting into a bike tangle with one would be a very bad idea.

The mountains are also home to some other extremely rare species such as the Simien fox - which is actually a wolf - and the Walia ibex, a goat with enormous horns found nowhere else in the world, which helped the Simiens get World Heritage status all that time ago.

It’s not just the steep singletrack that caused brake-pulling moments. Other unexpected reasons to take care are cows munching on the exits of bends, goats leaping over the track and giddy village children chasing wheels at recordsetting speeds.

Of course it was hard work in places, as you would expect when you sign up to the unexpected. But what would adventure be Mountain Bike for Her | P. 16

“Over eight days we ascended 7748 metres and descended a little over the height of Everest riding 15 to 20 km a day.”

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“We hired villagers with mules to carry equipment from camp to camp, plus a local guide and scouts with guns. Why the weapons were necessary was never really made clear.”

without the surprises? And when we found sweet singletrack that we could ride in our comfort zones, the reward centres in our brains went into modus ballistic. It was impossible to wipe the wide grins off our guinea pig faces. The elation was best encapsulated by one of my teammates who at the end of a long run, dropped his bike and with arms stretched out skywards shouted, “I just want to hug someone.”

Adrenaline rushed and more expletives slipped out on exposed edges. Jaws dropped at panoramas that stretched out from escarpment vantage points in the alpine highlands to offer views into the tropical lowlands. I’ve no doubt that Danny MacAskill would be in his element in this ridge-type territory. For the rest of us mere mortals, it was about getting from A to B in one piece, through the ride-able, try-able and hikewith-a-bike-able terrain.

Other highlights along the way were being welcomed with a congratulatory chorus of

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chants when villagers realized our knobby tires could explore their highlands. We cooled off in rivers and showered under waterfalls. At night time, we were entertained by traditional song while we sipped local beer by the firelight. It felt good to know that all monies spent stayed in local hands to help boost the country’s fledging tourism economy.

A cook who travelled with us prepared plentiful carbs, vegetables, fruit and the occasional goat. Everyone broke into rapturous applause when he appeared in pristine chef whites with head torch attached to present our dinner in the communal tent. The luxury touch didn’t look one bit out of place alongside a demonstrable sense of pride in his job.

We hired villagers with mules to carry equipment from camp to camp, plus a local guide and scouts with guns. Why the weapons were necessary was never really made clear.

My first thoughts were that we might stumble

“At night time, we were entertained by traditional song while we sipped local beer by the firelight.”

across a poacher or an over zealous baboon.

Some post-trip rifling revealed in days gone by scouts were paid to protect the villagers from bandits. These days it’s more about employment opportunity and a bit of extra insurance, which was absolutely fine by me.

My Specialized Era cross-country bike handled the mixed terrain. Though those with bigger travel models had a less rough time on the plentiful rocky patches. We carried basic spares such as spokes, derailleur hanger, gear cable, brake fluid and spare tire. However, when one bike lost a pivot screw, we applied some remote-style mountain make-do. On this occasion, plastic ties, a piece of wood, a little artistic paring with a Swiss army knife and the magic of duct tape fashioned a temporary fix.

The buzz of exploring new mountain-bike territory is something you don’t need to be top of your game to do. It’s in the grasp of most people who can ride 30 kilometres of singletrack

several days on the run, is prepared to set up camp at the end of a hard day, adapt to possible changes in the plan and (in this case) deal with the altitude, which even those at the top of their game can’t train for.

Tom told me, “Our aim is to explore the area and run a regular trip each year.” And some of the best mountain biking he’s “ever done” will only get better as he tweaks the itinerary to maximize the singletrack.

The Simiens are now open for mountain bike business and accessible to those wild at heart with a love for exploration, a hardy attitude and a soft tail.

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Photo: 123RF Stock Photo

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Injuries

TBI

A Serious Injury with Serious Ramifications Words by Joh Rathbun

T

raumatic Brain Injury (TBI) is from a sudden jolt or blow to the head. The severity of the injury can range from mild (mTBI) to severe, and are defined by different levels. There are two different scales used to define severity of injury: the Glasgow Coma Scale and the Ranchos Los Amigos Scale of Cognitive Functioning.

Per Medscape’s website, TBI defined by the Head Injury Interdisciplinary Special Interest Group of the American Congress of Rehabilitation Medicine: “The Head Injury Interdisciplinary Special Interest Group of the American Congress of Rehabilitation Medicine defines mild head injury as “a traumatically induced physiologic disruption of brain function, as manifested by one of the following: • Any period of loss of consciousness (LOC), • Any loss of memory for events immediately before or after the accident, • Any alteration in mental state at the time of the accident, • Focal neurologic deficits, which may or may not be transient.”1

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Rider: Lisa Mason Photo: Carolyn Kavanagh

TBI is not a death sentence, but it, and its sister syndrome, post-concussive syndrome (PCS) can compromise the quality of life. PCS is a complex disorder which is not completely understood. What science does know is that multiple concussions have a cumulative effect on the brain, which can lead to permanent PCS. As mountain biking becomes mainstream, TBI and PCS is becoming prevalent in our sport.

One can sustain a concussion, not experience any symptoms, but may still be injured. While MRI’s and CAT scans are used to ascertain trauma, symptoms of TBI can fall under the radar. Symptoms include behavioral changes, like depression, personality changes and mood swings. Other symptoms may include headaches, sensitivity to light and sound, memory loss, inability to sleep, seizures and nausea. mTBI is defined as the loss of consciousness, for under 30 minutes, and disorientation and loss of memory. Severe TBI, and PCS, includes all of these symptoms, and more, such as the inability to speak, or understand when spoken to, slurred speech, and inability to read and/or write. There Mountain Bike for Her | P. 22

may also be a partial or complete loss of sight, intolerance to light, tinnitus, chronic pain and paralysis.

From TBI, PCS may arise. Scientific literature shows shades of grey between the two terms.

Western medicine hasn’t unraveled the cause and effect of the injury and its symptoms, or have been able to differentiate definitively between the two.

For this article, TBI is the acute injury, with PCS being the resulting symptoms. These symptoms can manifest at any time after sustaining a blow to the head, and last for months. If one experiences three or more of the above symptoms, one may be diagnosed with PCS. PCS is controversial, as it seems that Western Medicine has yet to accurately explain the causal effect of TBI, with the resulting symptoms. Science does not deal in shades of grey, hence different definitions for the same problem. One thing is certain, though, that a hit to the head is serious, and even if one does not lose consciousness, one should definitely see a doctor.

Wearing a helmet may not be considered

cool by some people, but it can be the difference between life and death. Or compromise the quality of one’s life permanently. Part of the fun in mountain biking is the risk associated with the sport. But do not risk your life because of your helmet. So, how do you know if your helmet is broken? Scott Sharples, the Marketing Manager of Bell Bike said: “While there is no simple answer, generally anytime a helmet sustains a hard impact from a crash it should be replaced. Sometimes in a crash it is hard to tell if the helmet has been hit – the trauma from the impact makes it difficult to recall if the helmeted head hit a surface. Look for any impact signature showing crush or cracking, inspecting both the inside and the outside of the helmet. Impact evidence can be hidden behind the microshell, so check the outer shell for evidence such as deep scuffing. Sometimes you can feel crush by carefully pressing on the microshell and feeling if the liner material underneath has been compressed. If there is any dent deeper than about an eighth of an inch, or any cracking of the liner or shell, replace the helmet.

Always, when in doubt have the helmet inspected by a qualified expert at the manufacturer. Most US based manufacturers offer a free inspection of helmets which may have been damaged. If an inspection is not available, or if the helmet has had more than three years of use, replace the helmet.”

like pro downhiller Amanda Batty. She sustained her first TBI when she was 2, when falling off of a slide at the playground. An active lifestyle includes inherent risk, and Batty is no stranger to TBI’s, and their resulting symptoms.

WIth “a total of 28 concussions over 28 years,” Batty has sustained them from “Horseback riding, treehouse building, snowboarding, mountain biking, and I think I fell down the stairs once (seriously). I didn’t think helmets were important until about six years ago after a level III closedhead trauma after which I was life-flighted and [I was] in the ICU for six weeks and unable to speak accurately for nearly two months after a snowboarding accident. Three life flights, all from snowboarding without a helmet.” Batty says about her symptoms: “PCS and brain tissue degeneration have affected my daily life in irreversible ways; my irresponsibility as a young adult led to an uncertain future and a delicate brain.

From mood swings, affected vocabulary and reading skills, memorization, self-control, depth perception, sleep patterns, attention span, and personality, TBIs have affected every single part of my life. I’m sensitive to light, experience crippling migraines and my work, social and family lives all suffer. I also am flighty, forgetful and often have to leave explicit instructions for myself.”

It is imperative to wear a helmet while As the Mayo clinic states on their website, participating in any risky sports. Head injuries can “researchers haven’t determined why some people occur anywhere, even on the playground, much who’ve had concussions develop persistent post-

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concussion symptoms while others do not. No proven correlation between the severity of the injury and the likelihood of developing persistent post-concussion symptoms exists.”2 So, whereas Batty has had severe TBI, no one injury can be attributed to her specific symptoms.

Much like Michelle O’Connell, out of Denver, Colorado, who grew up in the circus. O’Connell has sustained multiple TBI’s, who’s symptoms run the gamut, as she said: When I started snowboarding and downhill mountain bike racing eight years ago, I started a fresh pattern of monthly mild to severe concussions.

On three separate occasions I had severe crashes resulting in serious head trauma that I had trouble hearing and thinking coherently for some hours afterwards. One day in 2010, I lost my vision for about 30 seconds...That was when I decided to ease up, to give my brain a chance to ‘heal’. I was aware that I didn’t feel like myself, I wasn’t sad but I also wasn’t happy and would describe it best as ‘being stuck in a soft grey fog’. When I would feel excited about something, I wouldn’t remember what it was and would have to carefully backtrack on what had happened in the past hour or so to try and remember. I forgot best friends’ names and had words stuck in my mouth that my brain couldn’t help me remember how to say. To this day when I drink I have ‘black-out’ periods, even if I haven’t drunk much. I would say longterm effect on my personality is I feel ‘sensitive’ in life now, and am quicker to react badly in a situation. Whereas the old me was a lot more laid-back and relaxed about perceived slights.

This is how TBI can affect one’s life - on every level. Lisa Mason, the founder of the Women’s Freeride Movement, said, “Take your time after a concussion. If you go back too soon, you risk a relapse. I passed out in front of my campers two weeks after my largest concussion. And it not only spooked me, [but] it made me reassess what I value in life. When the doctor says the next you might not wake up, you kind of take stock! Play with friends, you may never need to save their bacon but I’m sure they’ll be happy with you and vice versa. Enjoy life and wear your helmet!”

Rider: Lisa Mason Photo: Carolyn Kavanagh Mountain Bike for Her | P. 24

1 http://emedicine.medscape.com/article/326510-overview 2 http://www.mayoclinic.org/diseasesconditions/ postconcussionsyndrome/basics/causes/con-20032705

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Fitness

Forget Your

Doomed

New Year’s Resolution...

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Rider: Jaclyn Delacroix Photo: Mark Jeffery P. 27 | Mountain Bike for Her

...Make a New You Personal Resolution!

Words by Jaclyn Delacroix

P

ercentage of people who are successful in achieving their New Year’s resolution: 8%.

Yes, that’s it. Not even double digits. What is the #1 resolution that people make? Lose weight. So why is it every year so many people wait for New Year’s to make the promise to make changes? I’ve never understood it, and no, I don’t make a new year’s resolution. Here’s why you shouldn’t either.

New Year’s resolutions by their very nature are a cause for failure, and in my world of fitness, I believe everything we do should be a step towards success. New Year’s resolutions are often made the spur of the moment based on what you think you would like to change in your future. No real motivation, no commitment and no accountability. So now that we know why resolutions don’t work, how can we make changes in our life to attain a new weight-loss goal and stick to it?

So what MOTIVATES you? You have a vague goal, and it’s often “I wanna get fitter/faster/

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better” or “I’m doing [Insert specific somewhat long distance race/multi day event here] and I want to survive it” That’s a great start! Now let’s really think about what you want to achieve.

Fitter/Faster/Better isn’t an end goal, it should be more of an everyday goal. Why do you really want to get Fitter/Faster/Better? To keep up with friends? To last all day in the bike park? To do some epic XC ride you’ve always felt you weren’t fit enough for? Even all of the above! Write it down. Set a date, this is now your goal, and yes, when it expires pick another one.

As for races, you know when you need to be fit enough to survive it so let’s refine that goal. “I want to not be last” is a good start but you can do better. “I want to come in sub 3 hours.” “ I want to be in the top 10 in my category.” Hell, mine is “I want to come first.” You need to always set the bar higher than you think is possible to attain.

Then when you do make it, the feeling of success is that much sweeter.

Working towards those Epic Alpine Rides.

Photo: Jaclyn Delacroix

COMMIT to one change at a time. If your current life schedule goes something like this: “I ride bikes or go skiing on the weekend and a couple of days during the week. Oh, it’s winter...

I might add a spin class in there. Someone said I should go to the gym... Gym! Who has time for that?” Then you sound like many of the mountain bikers I have trained.

Unless you are one of those rare animals with great determination (a.k.a. stubbornness), going from a “do it whenever” schedule to a 7 day a week structured schedule may not go so well. Change one thing and make it a constant. “I am going to spin class every Thursday at 7pm.” “I am going to the gym two days a week, Monday and Thursday.”

Pick your constant and stick to it. Your calendar now revolves around that one change. Once you have this new constant down for 4-6 weeks, it’s time to add something else. What happens is over several months, you retrain yourself to work to a schedule. And the best thing of all, you’ll more likely stick to it.

But what about ACCOUNTABILITY? First and foremost, you should be doing something because deep down inside it’s what you want to do. We are accountable to ourselves before we are ever accountable to anyone else. But because we are creatures of ego, make yourself accountable to one other person. Your partner, a friend, your trainer! My clients know they are accountable to me, and that helps get them results, along with my amazing training programs, obviously!

You do not need to be accountable to the whole world: posting it on Facebook or some other social media avenue can actually be counterproductive.

So take this away from today’s article... If you did make a New Year’s Resolution and it failed, time to make a New You Personal Resolution. I’ve just given you all the key points you need to make a change and make it permanent. Remember Motivation, Commitment & Accountability will make your goals and aspirations reality.

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Explore

Getting Rad in

Ventura County Words by Michelle Lambert

Photo:Bike Rick Lambert Mountain for Her | P. 30

W

hen you mention Southern California most people think of surfer dudes, warm beaches, endless sunshine, movie stars and tons of traffic. Southern California does have all of these things, but it also boasts some pretty impressive mountain biking. After all, many well known mountain bike companies and magazines are based here, and a good portion of mountain bike racing in the state occurs in the region.

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The other trail users are super friendly and actually like mountain bikers. On my New Year’s Day ride, I must have had 30 plus hikers and other cyclists say “Happy New Year” to me as I passed them on the trail. With the amount of trails available and the down-to-earth and friendly attitude of other trail users, Ventura County should definitely be on your list of places to ride.

Photo: Rick Lambert

I don’t think too many mountain bikers elsewhere fantasize about SoCal as their first choice when it comes to a riding destination, but the riding here is definitely rad and feature some of the best trails I’ve ridden on. I relocated to Ventura County a few months ago, and I have been more than impressed by the abundance of trails and park systems available to mountain bikers.

Ventura county is located just north of Los Angeles, with the Santa Monica mountains to the west and Santa Susana Pass to the east (which divides Simi Valley from the urban sprawl of the San Fernando Valley), and the high peaks of the Los Padres national forest to the north. The miles of trails throughout beckon mountain bikers for some really incredible riding. Ventura County has done it right, with 53 percent of the county’s total area made up of national forest. North of Highway 126, the county is mountainous and mostly uninhabited, and contains some of the most unspoiled, rugged and inaccessible wilderness remaining in Southern California.

These mountains are the habitat for the elusive and rare California Condor, with a sanctuary established for them in the area.

Most of the neighbourhoods throughout the county have trail access within riding distance, most of the trails are open to mountain bikes, and the trail systems do not close at sunset. This means legal night rides! If you have a pesky job that keeps you off your bike during the day, the trails are ready and waiting for you when you get off work.

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Cheeseboro/Palo Comado Canyon One of my new favourite places to ride is in the Cheeseboro/Palo Comado Canyon area, located in the northern-most section of the Santa Monica Mountains National Recreation Area.

Cheeseboro and Palo Comado Canyons contain thousands of acres with miles of public trails.

The trails wind through coastal sage, woodlands, grassy meadows and scrubby chaparral. Oak trees and outcrops of rock provide excellent nesting sites for owls, hawks and other raptors. Rocks and boulders are strewn across the landscape, and with their reddish hue they take on a fiery glow in the evening sunset. The large network of trails enables users to connect up to many other open space areas including Upper Las Virgenes to the east and Lang Ranch/Woodridge Open Space to the northeast.

The Chumash Indians once inhabited these canyons, with their presence dating back 10,00012,000 years. Many trails we ride on within the canyons were original Chumash trails before they were expanded by cattle ranchers.

The trails within Cheeseboro/Palo Comado open space offer riding for all levels of riders: wide fire roads, long steep climbs, bomber downhills and fun, technical singletrack. I love the variety of trails that are offered in this open space.

A good example is the Sheep Corral Trail.

After grinding up the steep Palo Comado fire road, Sheep Corral Trail welcomes you with three miles of sweet, downhill singletrack that is fast and flowy with berms, rocks and ruts. Awesome stuff!

Flying down Sheep Corral you need to keep a look out for other riders who might be climbing up the trail, it’s as known for its

technical climbing as it is for riding downhill.

Many mountain bikers ride it to Shepard’s Flat and then turn around and climb back up to the Palo Comado trail. The Sheep Corral downhill continues when you reach a four-way intersection at Shepard’s Flat, and while I have not yet done that section, it seems to be more of the same awesome fun! Another section to add to the list.

The Palo Comado Canyon Trail which links up with Sheep Corral Trail is a 4.4 mile fire road climb and is real lung buster. One of my favourite climbs for getting a serious workout! Not only is it steep, but the trail is littered with loose rocks, sand and rain ruts, making this climb a serious challenge. As you climb along this trail you will notice rocks scattered across the trail that have fallen from the cliffs above. I can’t help but wonder whether any more rocks will come raining down around me as I make my way to the top.

The first 1.2 miles of this trail is a gentle ride along a creek to the old ranch centre but the massive elevation gain begins just past the ranch site where you will climb from 1,200 feet elevation to China Flat at 2,140 feet of elevation. A leg burner for sure!

When you arrive at the top of Palo Comado Trail you will be rewarded with a super sweet singletrack loop called the China Flat trail. This tight twisty singletrack starts near an old farm compound and loops around the surrounding hills, meeting back full-circle 2.1 miles later.

China Flat trail is a great trail for all riders since it doesn’t have any real steep climbs nor serious technical sections, but instead offers an addictive flow. It criss-crosses a number of trails so it’s easy to get lost if you’re not paying attention.

The loop is equally fun both clock-wise or counter clock-wise and consists of a flowy and fairly smooth singletrack trail that winds through grass, rock croppings and sandy tight corners. It’s a real blast to ride, all the while swooping through the trail as fast as you can.

You can really get a good rhythm going, but watch out for the tight sandy corners which can get quite loose when the trails are dry.

China Flat Trail Photo: Rick Lambert

Lange Ranch, Woodridge, Wood Ranch and Oakbrook Regional Park Another fun set of trails is in the Lang Ranch, Woodridge, Wood Ranch and Oakbrook Regional Park trail systems that lie between the Wood Ranch subdivision of Simi Valley to the north, Lang Ranch area of Thousand Oaks to the west, and the Palo Comado/Cheeseboro Canyon area to the southeast. This beautiful and scenic area is part of the Santa Monica National Recreation area and offers awesome trails with panoramic views of Simi Hills and the Santa Susana Mountains.

If you enjoy climbing then you will love the Albertson Motorway. It is a well maintained fire road that provides access from Lang Ranch to Cheeseboro/Palo Comado Canyon and Simi Valley.

A ride I like to do is to take the Albertson Motorway to China Flat. It is 7.7 miles and provides breathtaking views starting about three-quarters of the way up. The climb is pretty rigorous and it does not stop till you intersect the top of the Palo Comado trail and enter the upper section of Cheeseboro Open Space where you can hop on China Flat Trail.

Be prepared for a strenuous climb in full sun so it is best to do this ride on cooler days. It ends with 0.2 mile kicker before the top where it ramps up to 12% grade, but the views at the top more than make up for the long haul.

Albertson is really fun to take back down to the bottom. You can really fly, reaching speeds of over 40 miles an hour! Just be aware

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Michelle climbing Albertson Motorway Photo: Rick Lambert

of other trail users who maybe climbing up the trail. If you keep going on Albertson Motorway past the Cheeseboro/China Flat junction and continue following the fire road through the canyons, you will reach the highest point on Albertson Motorway, at which point you start going downhill for a few minutes with dramatic drop offs on both sides of the trail. The fire road then continues along up and down fairly steeply before you hit the final rocky loose downhill section which dumps you out at the Sheep Corral Trail.

At the top of the Long Canyon fire road there is very rocky, tight singletrack that snakes it way down a mountainside. It’s called the Hidden Canyon Trail. The first part of the trail is fairly smooth but steepens just before hitting a mother load of rocks (which gives the trail its nickname “baby heads”) and which will bounce you left and right if you don’t hold your line.

The trail continues to the bottom of the canyon where it weaves through tight vegetation until it starts the gradual climb back out of

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the canyon where it intersects the Albertson Motorway about a third of the way up. You can make it as technical as you want depending on how fast you want to go. Take it slow and it’s relaxing, but take it fast and it gets pretty crazy!

Located in the Santa Susana Mountains, Rocky Peak Park has 4,800 acres at the eastern end of Simi Valley. Known for it’s caves, petroglyphs and massive sandstones formations, it is a spectacular place to ride. Rocky Peak is the third highest point in the Santa Susana Mountains.

The peak, which is 2,715 feet in elevation, sits on the Los Angeles County/Ventura County line and includes the Runkle Ranch, formerly owned by entertainer Bob Hope.

The singletrack here ranges from intermediate to advanced. The 6.5 mile Rocky Peak Trail is the main fire road and climbs rapidly along the ridge line with stunning views. This trail connects you up with Las Llajas Canyon Trail, Chumash Trail, Johnson Motorway and the Hummingbird Trail. One of my favourite rides here is the Chumash trail to Hummingbird

Michelle riding in Wood Ranch Photo: Rick Lambert

Trail. This ride has everything a mountain biker would want: an ass-kicking climb and then an equally ass-kicking technical downhill. The Chumash Trail is located at the west end of the area, which is a 2.6 mile singletrack with a majority of it steep especially in the last half of the trail. It has many technical sections that will definitely keep you from getting bored. When you get to the top of Chumash Trail go right and cruise down to the Hummingbird Trail for some more fun!

In 2.3 miles you get a very technical trail with slick rock riding, switchbacks, rocks and more rocks. It’s very technical so beginner riders shouldn’t attempt it and you definitely want to only go down this trail, not up! This is some of the best singletrack in the Ventura County area.

These trail systems are really just the tip of the iceberg when it comes to the riding in Southern California. Anyone thinking about coming to SoCal to ride will not be let down. There are thousands of acres, miles of trails and hundreds of park systems though out the entire Southern

California area that I have yet to explore. In just the few months I’ve been here, I have already found some insanely cool trails, and I look forward to the upcoming spring and summer months when the warmer temperatures and longer days will make exploring this area even more rad! Hope to see you on the trails!

Michelle’s Trail Recommendations Cheeseboro/Palo Comado Canyon Open Space Cheeseboro Canyon Trail Cheeseboro Ridge Trail Sulphur Springs Trail Palo Comado Canyon Trail

Sheep Corral Trail Las Virgenes Trail China Flat Trail Modello Trail

Lang Ranch, Woodridge, Wood Ranch and Oakbrook Regional Park Albertson’s Motorway Autumn Ridge Trail Sunrise Trail Meadow Vista Trail Hidden Canyon Trail

Ridgeline Singletrack Woodridge Connector Sunset Hills Trail Oakbrook Vista Trail

Rocky Peak Park Las Llajas Canyon Trail, Chumash Trail,

Johnson Motorway Hummingbird Trail

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Nutrition

To Carb?

Or Not to Carb?

Words by Melinda Lund, MS, RD

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arbohydrates. Just looking at that word brings immediate foods to mind – bread, pasta and cereal. Those are the most common, but wait, there’s more – how about fruit, milk, yogurt, anything with sugar, anything with flour (nut flours not included)…breath inserted here… corn, peas and let’s not forget potatoes….

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pause for effect…and finally, winter squash (acorn and butternut).

So what’s the big deal here. Aren’t carbs good for us? Don’t they provide us with needed energy? The short answer is yes.

The “easy science” is that carbohydrates (in their various forms) break down into sugar essentially, which provides our

Photo: 123RF Stock Photo

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bodies with necessary fuel for daily activities and for the extra physical activity we engage in (hitting the trails anyone). However, one of the issues is when we eat more carbohydrates than we need and on a constant basis. If we eat more carbs than we need, we have more sugar in the system than we need, which essentially will be stored partly as glycogen for use later, but many times extra sugar is stored as fat.

First let’s look at some different types of sugar (which has many names).

Types of sugar Sugar goes by different names according to its composition. There’s a recognized scale that measures the sweetness of the various types of sugars. Here are a few known sugars that you might see on a food label: Glucose (corn syrup) - recognized as the energy molecule of life. (Rates 74 on the sweetness scale.)

Fructose naturally occurs in fruit and vegetables. (In its purest form, its sweetness rates 173 on the sweetness scale) Table sugar, also known as sucrose, is made from sugar cane or beet sugar (the kind that’s in many processed foods). Sucrose is composed of 50 percent fructose and 50 percent glucose.

(Rates 100 on the sweetness scale).

High fructose corn syrup (HFCS) synthetically created by Japanese scientists from corn. Manufacturers add varying levels of this artificially-made fructose to glucose to depending on how sweet they want their food products to have. You’ll find this sugar in just about everything it seems – e.g. soda, ketchup, barbeque sauce, etc.

Don’t forget to look for other sugars though too – like agave, concentrated fruit and honey ,just to name a few.

If we go back to the beginning of our carb talk, we want to touch on the amount of sugar we’re consuming…because that’s one of the bigger problems that has contributed to many health issues.

Robert Lustig, MD, professor of clinical pediatrics at the University of California, San Francisco, explains the dangers of sugar in Mountain Bike for Her | P. 38

general, and specifically in soda by stating: “…sugar is toxic. It’s not just empty calories.

Sugar kills, and does so slowly.

That’s because sugar does three things that other calories don’t. First, sugar is metabolized within the liver to fat, damaging the liver (33% of all adults today suffer from non-alcoholic fatty liver disease), causing ‘insulin resistance,’ driving up blood insulin levels and contributing to diabetes, hypertension, obesity, heart disease and stroke.

Second, sugar speeds up the aging process.

The same ‘browning reaction’ that occurs when you slather your ribs with barbecue sauce occurs in all your cells when exposed to sugar. This leads to protein inflexibility and cellular damage, reducing lifespan.

And lastly, sugar promotes excessive caloric consumption. By deadening the brain’s ‘reward system,’ sugar has the same effects as other drugs of dependence to promote excessive consumption.

Sugar promotes a vicious cycle of consumption and disease. This is why children now have the same chronic metabolic diseases as 60-year-olds. Their bodies are old before their time. Plus, liquid calories do not induce satiety. Give a kid a soda, and he eats more, not less.”

So now what? There’s a lot more biochemistry that goes into this process than this article will touch on, but the main point is that while carbohydrates are nutritionally beneficial and — let’s be honest — tasty, we need to pay attention to what kinds of carbohydrates we eat and how much.

In the first article (published in Issue 3), I briefly touched on Simple vs. Complex carbs and we need to still keep that in mind. While we all like to (and should) dip into those sweet treats and desserts from time to time, most of the time we should be choosing the best carb for the buck.

Whole/intact grains like quinoa, wild rice, whole grain breads and cereals (like oatmeal), fruits (two per day, max), whole milk and other whole milk products, real/plain Greek yogurt and sweet potatoes/winter squash are your best bets. It’s the 80/20 rule. 80% of the time we eat as healthful as we can – balancing the nutrients (protein, non-

starchy veggies, real fats, whole/intact grains) and then we have 20% of the time for our chips, crackers, ice cream, pumpkin pie (still thinking about Thanksgiving), and can’t forget chocolate. Realistic, natural, non-restrictive eating habits that are part of an overall healthy lifestyle. No diets here please.

We’ve covered the why and the what…now about that “how”…

This is where amounts of carbs come in oh yes, you know we have to go here. There is a lot of discussion on this front. No carb, low carb, lots of carbs – what do we do. Well, to be honest there are different answers on this depending on who you talk to. Personally and professionally speaking, I’m along the lines with low-carb. I still like to have some fruit or bread or all the other carbs I mentioned above, in my life here and there.

Typical recommendations that I make for most is: 1-2 carb servings per meal. Hmmmm… what does that mean. First, you need to know what standard servings are. Yes, that means getting those old measuring cups out. While I do not like to think about measuring out all my foods or counting anything, we need to familiarize ourselves with standard servings to at least make informed decisions about how much we’re eating. Here’s a quick breakdown of what one serving of a carb would be (not all inclusive by any means): • 1/3 cup cooked rice or pasta • 1/2 cooked cereal (oatmeal • 1 cup berries (blueberries, raspberries, blackberries) • 1 cup melon • 1/2 banana, 1/2 large apple, 1/2 pear • 1 slice bread, 1/2 English muffin • 1/2 cup corn, peas, potatoes That’s just a few to give you an idea…so you pick 1-2 servings and that’s your carbs for the meal. Fill in the rest of the meal with protein, non-starchy veggies and real fats. There you go, balanced but still tasty and fun.

Now get those measuring cups out and practice…how sweet it is!

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Events

Women of Dirt, Rain, Wind & Fun! Words by Meagan Robertson

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ven the strongest tree needs a supportive environment to flourish at the start and burgeoning women mountain bikers are no different. Creating this type of environment was the incentive behind Revolve, a “down to earth” women’s cycling club that caters to women of all skills levels who want to ride a bike!

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Photo: Pete Marshall

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Photo: Rebecca Stewart

Founded in 2009, Revolve was the brainchild of two local bike enthusiasts – Ash Burgess and Marjolein (MJ) Cook – who found there was a severe lack of women riding the trails and racing in local events. So, they decided to do something about it.

“What started as casual weekly ride quickly grew and, as more and more ladies started to turn up, we thought… maybe we’re onto something…,” says Ash. With the simple mission to get more women on bikes – be it mountain or road – Revolve’s popularity grew quickly and captured the hearts of many – both guys and girls. By 2012, over 1000 people had signed up the the ‘Weekly Revolver’ e-newsletters to stay in the loop with the weekly rides, events and skills and maintenance clinics.

“Given the response and commitment we’ve received over the years, it’s hard to believe there wasn’t a club before,” says Ash. “They say ‘build it and they shall come’ and, since Revolve’s inception, I’ve had countless women reiterate this saying – whether they were too nervous,

unacquainted with the trails or not keen to ride with their partners, these women were looking for an outlet and are now stoked to have a club to call their own.”

The club also organizes trips away, movie nights, a yearly ‘bike bits’ sale, social events and much more. However, it’s two most popular annual events are the Women of Dirt – a six-hour relay – and the Super V (you decide what it stands for!) a pedally downhill race, Mission complete… and continuing Women of Dirt was the club’s first event, and has arguable become its most notorious. Similar in incentive to the club itself, Ash and MJ came up with the idea for the inclusive six-hour relay to encourage women to try their hand at racing.

“After attending several six-hour events around the country, we noticed a similar pattern – great race course, heaps of competition and amazing prizes. But one thing was missing.... women,” says Ash. “We asked around and the responses from P. 43 | Mountain Bike for Her

Photo: Rebecca Stewart

women were always the same: ‘I don’t know if I could do that’. After many cups of tea we decided that this needed to change, and so a women’s only six-hour mountain bike event was born.”

She says it’s fitting as it reiterates Revolve’s mission.

“Revolve is a fun cycling club for women of all abilities and skills levels. From first time riders to women racing every weekend, we are all stoked to ride our bikes,” says Ash. “Women of Dirt is the event that encompasses that awesome blend of fun and competition. With girls aged 9 through to women who are 50-plus – some that have ridden a handful of times and others that ride a handful of times per week – it’s a chance to get together, ride our bikes and meet like-minded ladies.”

She says it’s been incredible to see the event grow over the past four years.

“In 2010, a women’s relay race was an entirely new concept that we had to explain in detail to anyone and everyone – now it’s rare to find a Wellington mountain biker who hasn’t heard of it!”

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Women of Dirt 2014 Racing means different things to different people, and Women of Dirt is no exception. Whether you’re out to win top prize for your speed, your costume or your baking, everyone brings something to the table on the day. More than ever, this year’s event proved that relay racers won’t let much stop them from having fun – even below average weather!

Looking out the window on the morning of Women of Dirt 2014, it looked like it might be Women of Dirt, Rain and Wind – but the forecast wasn’t about to deter the 92 women who turned up ready for a day of racing, baking and enjoying the hub of women’s mountain biking in Wellington.

Run by Revolve, the six-hour relay continues to be an un-missable staple in the capital city’s local racing scene. Held at Makara Peak mountain bike park, the event has a unique atmosphere that combines the fun and intensity of racing with costumes, goodies and plenty of socializing.

“It’s a truly unique event to be part of,” says this year’s event organizer and Revolve committee member Shailie Pidcock. “Women of Dirt seems to bring out the best in everyone – there’s a great

Photos: Pete Marshall

sense of camaraderie, impressive and ingenious The event, which was held for the first time costumes, hilarious team names, delicious baking in 2010, wouldn’t be possible without the support and great prizes to be won!” of sponsors and volunteers, and Shailie says it’s amazing how businesses and individuals are The Women of Dirt scene willing to support an event they believe in.

By the time the race briefing was held early on “It’s truly heart-warming to see businesses Saturday, 22 November, 23 teams of Dirty Girls come forward and offer bits and pieces, or and seven solo Dirt Divas had turned the Makara their time, because they believe that Revolve is Peak carpark into a festive biking village, complete important to the biking community in Wellington,” with team signs, tents, bags of goodies and plenty says Shailie. “Almost everyone has a story about a of high spirits. partner, relative or friend who’s come along for at With six hours ahead of them, solo riders least a ride or two.” and teams worked out different strategies, with One of these committed supporters is some vying for a podium finish while others were Wellington bike shop Dirt Merchants (named for more focussed on trying the 18 different baking the owner’s favourite Whistler trail!), which has competition entries! had two mechanics on site at Women of Dirt for “I love this event because everything about the past three years. it is a bit different,” says Foreign Foxes team “We’ve been a stanch supporter of Revolve member and avid mountain biker Faith Dennis. and its events since we opened three years “We ride up one-way tracks we normally ride ago,” says Dirt Merchants owner James Duncan, down, we wear ridiculous costumes that often who also offers Revolve members a discount on aren’t the most practical for riding and it’s just as products and services. “Revolve races have such fun in the village as it is on the trails.” a great atmosphere that it’s fun to be part of the Worth the effort day, and, most importantly, we want to support a P. 45 | Mountain Bike for Her

Photo: Rebecca Stewart

club whose purpose we believe in.

“Run solely by volunteers, Revolve is committed to encouraging women to become involved in mountain biking at all levels – that takes more work than most people realize and is good for the mountain biking community as a whole.”

These sentiments are echoed by event organizers Mike Thomason and Evelyn Williamson, who generously donate their time and their timing machine, to keep track of the Dirty Girls and Dirt Divas’ lap times.

“Coming from an event management background, and having only joined Revolve last year, I was bowled over by how keen everyone is to support Revolve,” says Shailie.

“Aside from timing and mechanics, we approached sponsors to provide spot prizes and Revolve supporters to marshall throughout the day. Especially given the weather, marshalling wasn’t the most appealing way to spend eight hours on a Saturday, but we had a great group of guys and girls show up ready to help.”

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Armed with words of encouragement, cameras and even music, the marshalls were pillars of support for the participants as they panted past.

“I’m not a mountain biker, but Revolve means a lot to people that I care about, so it’s a cause I believe is worth supporting,” said Ben Campbell, who manned the carpark for the morning.

A resounding success Despite the foreboding forecast, the weather steered clear and Women of Dirt 2014 was a great success, with 23 teams and seven solos completing an impressive total of 383 laps!

Come join us!

Planning a trip to New Zealand? Make sure you swing by Wellington and post on our Facebook page so you can join us for a ride. Wellington’s hilly landscape, extensive greenbelt and hundreds of committed trail builders make New Zealand’s capital city a mecca for mountain bikers!

Visit www.revolvecycling.co.nz for more information!

Photo: Stewart P. 47 | Rebecca Mountain Bike for Her

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