Issue 6 - Apr/May 2015

No 6 | April/May 2015

Heather & Cat: Freeriders Extraodinaire! | Meet Candace Shadley: Founder of Trek Dirt Series | Creating Community Through Mountain Biking | Buying the Right Mountain Bike | First Annual Directory of Mountain Bike Instructors

P. 1 | Mountain Bike for Her

A H D O I

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Mountain Bike for Her | P. 2

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Contents

Cover: Trek Dirt Series session in Whistler, BC Photo Credit: Justa Jeskova

16 7

39 24

12

29

44

FEATURED 7 12 16 29 44

Inspiration: Heather & Cat: Freeriders Extraordinaire Community: No Woman Left Behind: Creating Community Through Mountain Biking Profile: Candace Shadley: Founder of the Trek Dirt Series Mountain Bike Camps Tips: Buying the Right Mountain Bike Directory: First Annual Directory of Mountain Bike Instructors

COLUMNS 5 Publisher’s Note 5 Contributors 24 Fitness: A Four-Letter Word: REST 39 Nutrition: The Politics of Protein 42 Gear: Editor’s Picks

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MOUNTAINBIKE

FORHER Publisher/editor Teresa Edgar teresa@mtb4her.com Contributing writers Jim Barron, Paula Burton, Jaclyn Delacroix, Kat Glover, Justa Jeskova, Melinda Lund Contributing Photographers Paula, Burton, Kat Glover, Gina Hopper, Justa Jeskova, Jessica Verplank, Colin Wilson 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.and PressReader. 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 Media Group. 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 Jim Barron is a Level 2 Coach, Instructor and Guide and one of the most experienced coaches of female mountain bikers in the UK. He holds Mountain Bike Leader Association qualifications at the Trail Cycle Leader (TCL) level and at the highest level of guiding certification - Mountain Bike Leader (MBL). Jim volunteers his time to help youth development of mountain biking in conjunction with the Moray Council Active Schools Team, coaching skills to young riders of secondary school age. Jim is based in Elgin, Moray, Scotland and is the owner of Dirt Vixens.

Paula Burton is an avid mountain biker and trail builder who lives in Newtown, CT. She is active with the local chapter of New England Mountain Biking Association, and travels around New England riding and teaching trail building. She just bought a new fat bike, and when she is not riding a bike or skiing, she teaches math at Seymour High School.

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..

Kat Glover is a writer and photographer based out of Phoenix, Arizona. When she is not chasing after her two sons, Liam and Kellen, she can be found riding the trails on her mountain bike, affectionately dubbed Wonder Kitten. You can keep up with her adventures by following her blog, yourmamasallwrite.wordpress.com.

Justa Jeskova was born and raised in Slovakia. She moved to BC, Canada because of hockey. She ended up discovering mountain biking after making the move to Whistler when she photographed her first Crankworx. She no longer chases hockey players and still can’t change a bike tire but what she lacks in mechanic skills is made up by her passion behind the lens. Today she loves to photograph the real life, life in motion. Her mountain bike pictures and stories from her adventures can be often seen in well known bike magazines around the world. Find out more at justajeskova.com, her Facebook page or Instagram.

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”!

Publisher’s Note

T

his issue marks the end of our first full year of Mountain Bike for Her the magazine! We took a look back at the questions we’ve been asked over the year and realized that the most common question was where to find a mountain bike instructor, and we decided we needed to compile a directory. Thank you to everyone who submitted a listing to help make this happen! In all, there are 61 companies listed in our premier directory who are spread out across North America, Australia, New Zealand, the United Kingdom, and even Spain and Italy!

We are excited to have an article from Jim

Words by Teresa Edgar Barron from the Dirt Vixens in Scotland, who helps us find the right mountain bike, and even managed to make a dry subject fun!

Our gear page was also revived in this issue to profile some of our favourite products that we’ve been testing this spring. Keep an eye on mtb4her.com for full reviews.

It’s been fun watching the magazine evolve and we’re looking forward to our second year!

Teresa Edgar Publisher P. 5 | Mountain Bike for Her

Inspiration

Cat on Roller Mountain Bike for Her | P. 6

Heather & Cat

Freeriders Extraordinaire!

Words & Photos by Paula Burton

P. 7 | Mountain Bike for Her

Cat on Pipleine

D

eep in the wilds of suburban Fairfield County, Connecticut, yes, Connecticut, Heather LaPalme and Cat Murphy Iacaponi are busy on Sunday mornings, riding mountain bikes and launching off ten foot rocks. While most of Fairfield County is highly developed, being a short train ride away from New York City, it is blessed with many local parks and with topography shaped by the retreating glaciers eons ago. The ledges and boulders are ideal for free riding. This is the land of roots and rocks.

For mountain bikers, the local parks are a retreat from the fast paced life and an ongoing challenge to hone technical riding skills.

No, Connecticut does not have the huge mountain ranges of the west, but do not be fooled into thinking that it is a tame place to

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ride, and do not be fooled into thinking the two 40-something, “chicks in full face helmets� that you will see on Sunday mornings are out for a casual ride. Heather and Cat’s lives are busy with children and family and community, but find the time to follow their passion.

I first met Heather at Trout Brook Land Trust in Easton, CT. She was riding an ancient fully rigid steel bike, but seemed to be navigating the double tracks without much difficulty. Riding the old clunker was no problem, but figuring out to get a sip of water from her camelback was. Turns out, the reservoir was upside down.

Heather began riding as mountain biking burst on the scene in the early nineties. Marriage and children and relocation followed not long after. About 7 or 8 years ago, she pulled the old

Heather on the Red Bull jump mountain bike out of the garage. At the time, she had three children at home. Now two are in middle school and one is in elementary school.

Finding time to ride has always been a challenge for Heather, but she approaches her scheduling in the same organized and analytical manner that she approaches a big drop.

Petite, blond, and soft-spoken, Heather says, “I always look at the baby steps needed to work up to a big feature. I enjoy figuring out the line and speed, understanding the take-off, and hopefully landing smooth. I am happy when I land drops like the Red Bull Drop and Road to Nowhere at Mountain Creek Resort in New Jersey.”

She owns three bikes, a 45 lb. Canfield Jedi for downhilling and dropping, a Knolly with 6?” travel for technical riding at local parks, and an

Ibis for trail riding. She is also a fan of Avalanche suspension products tuned for her ride style.

Her children ride bikes in the yard, but they also have other athletic interests and Heather does not push them to participate in mountain biking. She prefers to help them follow their own passions.

Heather’s advice for women getting into the sport is, “Find a group that rides how you want to ride. It’s helpful when advanced riders show you how to do something new. I always ask questions and watch how other riders approach features.”

It’s also important to find other women to support you. “Cat has hung out with me for hours while I try things over and over. So many times I see women come out once or twice and then leave the sport. Don’t be afraid to practice until P. 9 | Mountain Bike for Her

you get it right!”

In contrast to Heather, Cat is outspoken with a quick wit and dark, curly hair. I first met Cat through Heather, and didn’t realize until later that Cat has five children, aged 7 to 15-yearsold. Often there is a cousin or neighbour in tow also. All five ride. Every summer, Cat travels out west with her children. 20 to 40 mile rides on rail trails are a big part of their adventure. An avid hiker, skier, rock climber, equestrian and mountain biker, Cat is quite the athlete. She also works as a swim instructor.

So often other women will say that,” I have to get in shape first before I can ride.” Cat’s advice, “Just ride. Believe me, I was there. I felt I wasn’t good enough. But you have to start somewhere.

Make it a priority.” Between working, shuttling her children to various activities and taking her son Paolo to the walk -in clinic for a broken bone or two, Cat is lucky to have a two hour window to ride her bike.

Cat does not ride for exercise. Her goal is not Mountain Bike for Her | P. 10

physical fitness. “I enjoy the mental aspects of free riding. I can blank out daily life and enjoy the woods.” While she had ridden a road bike for many years, and when younger dated a guy who rode BMX bikes, mountain biking was new to her.

A friend lent her a bike, and Cat fell in love with the sport on her first time out. “I was to borrow a bike. It wasn’t the best bike, but I was out in the woods and that made up for the crappy bike.

Many women ride on old beat up bikes that don’t fit them well. Get yourself a good entry level bike.” Her riding stable includes a Pivot Mach 5.7 and a Santa Cruz Bullit. “The bikes sit in the shed and don’t require the constant attention that horses do. Much easier than horses!”

Both women feel very lucky to have four or five great spots to ride so close to home and to have a close knit group of riders to hang with on Sunday mornings. There advice for those getting into the world of freeriding, “Just get out there, the rest will work itself out!”

Heather flying P. 11 | Mountain Bike for Her

No Woman Left Behind Creating community through mountain biking

Words by Kat Glover | Photos by Jessica Verplank

Mountain Bike for Her | P. 12

Community

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“Betty rode the trail with her brake calliper squeezing her rotor and she still was the fastest girl I had ever ridden with, and Mary was a ripper - she would bomb down anything and left us in her dust. This was my first experience riding with people who were way out of my league, and definitely not my last.”

If you were to meet up with Jessica Conner today, you might have a hard time believing she was once the straggler on the trail. After all, she is one of the co-founders of the Women’s Mountain Biking Association of Colorado Springs (WMBA), a premier riding group for female cyclists in the Rocky Mountain region.

But Conner wasn’t always a shredder and cycling advocate. When she moved to Colorado Springs, CO in 2005 and took to her mountain bike, she found herself intimidated by the varied terrain and abundance of highly skilled riders. Based at the foot of the Rocky Mountains, Colorado Springs boasts a diverse array of trails, everything from flat dirt to steep, decomposed granite. Coupled with the demands brought on by high altitudes and strenuous mountain climbs, the trails can be daunting to inexperienced riders.

Through a chance encounter at a dog park, Conner received an invitation to ride with a group of girlfriends. She began meeting up with the group regularly, and those gatherings would prove fateful.

“Riding with other ladies gave me confidence to try obstacles. I learned of new trails and better routes, and it taught me the etiquette for riding with a group. The bond that grew with the ladies I rode with was so different then the friendships Mountain Bike for Her | P. 14

I had with schoolmates or co-workers. We shared our frustrations at trying to tackle an obstacle, gain skills and fitness, and over beers after our ride we shared stories about our lives. These friendships felt purposeful in my new life in Colorado and started to make it feel like home.”

The group rides made an impact on Conner.

She began to talk with other riders about forming a group specifically designed to encourage and support women interested in the sport of mountain biking. With the help of Betty Gilbert, Mary Hoyle, and Hillary Hienton, the WMBA was born.

“We realized that the camaraderie of the group would be the biggest motivator for women to join us. But for them to want to come back after the initial ride, we needed a safe, nonthreatening place for women to learn from each other; therefore, our rides would be no woman left behind, and split into ability levels with a focus on skill over fitness. To lead the rides we needed accomplished riders who knew the trails and had the skills to lead these rides.”

Colorado Springs provided a perfect back drop when it came time to search for great riders to lead the group. The city has a culture of riding.

While the snowy winters and high altitude mountain inclines can seem daunting, if the will is there, riding a bike can be done every day. As WMBA Chairwoman Jessica Verplank describes, “It’s very inspiring to see how many people really do get out each day to ride no matter the weather! Fat bikes in the snow, road bikes when the trails are too muddy and mountain bikes the rest of the time. “ The search for skilled guides to teach also

led to the birth of a race team. Team members are chosen each year, and must commit to participating in several races each season, in addition to leading rides and workshops with the WMBA. But racing is not reserved for team members. The group encourages members to take part in races, even as they are developing their abilities as beginners. Conner says “We decided to form a race team and have the racers lead the group rides and be our volunteers for getting the group off the ground. The results were two-fold, we bridged the gap of experienced woman cyclists to empower and encourage newbie cyclists, and we also succeeded in getting more woman entering local and state mountain biking races. While many people think race teams and sponsored riders are only for elite athletes, our race team consisted mostly of beginner and intermediate racers. I think a lot of women found this encouraging.”

The WMBA provides opportunities for growth at every level. From May through August, the WMBA hosts weekly rides, led by members of the race team or other skilled volunteers. Bikers are divided into groups based on skill levelbeginner, intermediate, and advanced, and then broken into rides to either work on specific skills or train for fitness. The group also coordinates skills clinics and other events. The WMBA wants to give women the support they need to reach their fullest potential, both on and off the bike.

For proof of this mission, one needs to look no further than Verplank.

“I’ve been with WMBA for 5 years. I was super intimated to join a bad ass group of mountain bikers because I was just a beginner and had some extra pounds on me. My friend and I decided to take a chance and join together and I haven’t looked back! The group ride leaders were so supportive and nice and there was nothing intimidating about it! Women of all ages and levels of riding have a good time riding.

I went from a beginner rider, new to town, to an intermediate racer of sorts and now Chair of the board!”

While the WMBA has the expertise to assist new riders, one of the main draws of the group is the atmosphere of support. Skilled leaders get a boost by passing on knowledge to beginners.

New members flourish under the guidance of experts, and seeing women just like themselves conquer new challenges. While mountain biking can often be a solo endeavour, there is something appealing about strength in numbers.

Verplank says “There’s nothing more fun than riding with a group of 80+ women on a Thursday night and to just to watch all the smiles.”

For more information check out http://wmbacos.org/

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P. 15 | Mountain Bike for Her

Candace Shadley Founder of the Trek Dirt Series Mountain Bike Camps

Words & Photos by Justa Jeskova

Mountain Bike for Her | P. 16

Profiles

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C

andace Shadley, founder of the Trek Dirt Series, is not your average mountain bike coach. She’s also a frequent world traveller, expert kite surfer, and amazing skier. I met her during the photoshoot for an outdoor sport company, she was one of the models for mountain bike clothing. What made her stood out from the crowd was her friendliness and support during the photo shoot. I remember we went for dinner together after the shoot and talked about life in general and sports. Shortly after that, I got an invitation to her Dirt Series Camp. It was the best thing that could happen to me when it comes to biking. I can’t believe how much I learned in one weekend and how much confidence I gained.

A few months later, we end up going out to do a bike shoot and while we waited for the perfect light, she taught me how to get over obstacles and suggests that she’ll introduce me to her sponsors for possible photo sales. That’s Candace, I know. Ready to help and help you to succeed. That’s why I think she is the best mountain bike coach out there. She simply doesn’t give up on you, she encourages you the whole time. Even when we go for a few laps in the bike park to catch up, I get a free lesson with it. After our girly chat, she would ask me what I am working

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on and how my biking is progressing. We would then go to a feature that I am working on and she would not leave until I get it done.

What is your background?

I’ve been teaching sports -- primarily skiing, windsurfing, and mountain biking -- for the past 20 years. In that time I’ve also completed a degree in International Relations, worked for several different outdoor sports manufacturers, spent six years in provincial level sports administration, and developed the Dirt Series Mountain Bike Camps. We’ve now run 200 camps, taught 11,000 participants, and are entering our fifteenth year of operations. But it’s so fun it almost feels new to me every day.

How did you first start mountain biking?

I got started like most girls: I had a boyfriend who loved to mountain bike. But a racing focused guy who is trying his best to be patient isn’t much fun to chase down the trail. I’d feel bad that I was so much slower or that I found so many sections so scary.

That was in high school, now that boyfriend is an ex, but we’re still really great friends, and we rip around together in the Whistler Bike Park whenever we can.

A few years ago we finished a set of consecutive jumps, he turned around, smirked and said, “you’ve come a long way since crying on the trail”.

My start was in high school, but I really got into it after university, when I was living and working in the Dominican Republic and got invited along on an island mountain bike tour. The riding was scenic and technically mild, the guides were super encouraging, and there was another girl along who was at a similar skill level to me. Sometimes you just need to be in the right situation. Boyfriends are amazing for so many things. But sometimes it’s nice to be plucked from that situation and learn in a different environment.

How long have you been coaching?

My first proper job ever was teaching skiing for Whistler Mountain, so I’ve been instructing and coaching sports in general since I was 16. It’s been over 15 years that I’ve been doing this in mountain biking though.

What’s a typical camp like?

A typical camp is two days long and includes skill sessions, instructional rides, maintenance clinics, gear introductions, bike set up opportunities and

social time. Camps are limited on average to 45 participants, to give every participant the chance to interact with every coach. We have incredible coaches and assistants and always maintain a staff to participant ratio of at least 1:6. Participants are divided into groups according to experience, interest, and ability, so that everyone really gets to work at the level they’d like.

Given the wide range of riders who come to camps, a correspondingly wide range of skills is offered. We cover beginner through advanced crosscountry and downhill skills, from the basics of rider positioning, braking and steering all the wait to jumps and drops.

What types/skill levels of riders usually come out?

The women who come out to these camps range from novice mountain bikers urged along by their dedicated cycling friends to full on enthusiasts wanting to master the bigger air, cleaner drop, or smoother ride over any obstacle in their path.

We’re also get a fair number of XC, endurance and adventure racers, those who have heaps of strength and overall fitness but want to shed time in P. 19 | Mountain Bike for Her

the technical sections.

If I had to put percentages to it, I’d say that about 25% have spent fewer than five days riding off-road, about 20% could be classified as having advanced skills, and everyone else falls somewhere in between.

How would you encourage women who-for one reason or another-have not tried mountain biking yet?

Mountain biking is such an amazing sport as it combines and offers so much -- the opportunity to improve cardio, strength, technical skill and mental tenacity, all while enjoying the outdoors and spending time with friends. With the right introduction, which could be as simple as signing up for lessons or going with patient riders willing to ride trails suited to your level, it can also be immediately safe, fun, and empowering.

What do most women take away from the weekend?

New found confidence with their riding and all that spills over from that into everyday life – the knowledge that you can learn something new, the sureness that you can conquer your fears, and the excitement at having done something that you didn’t think you would have been able to beforehand.

And, of course, improved technical mountain bike skills. There was a girl at one of our North Vancouver camps whose first day on a mountain bike was the first day of the clinic. By the end she could ride along a 6” wide plank, go down 1 1/2’ drop, clean a loose climb, ride a right switchback and do tons of other things. Some of these people just pick up so much. I wish I could learn things that quickly.

Name your favourite teaching tool or technique.

I think it’s really important to develop skills stepby-step, with assessment and encouragement along the way. I really love teaching with the variety of stunts we set up at Trek Dirt Series camps, as they help us create so many of the scenarios we need for each participant’s personal development. And, being that it’s my home, I love teaching on the trails in the Whistler valley and in the Whistler Bike Park too.

Which technical skills are most important for women to learn?

There are so many great technical skills to learn, as Mountain Bike for Her | P. 20

each one makes riding that much more amazing, but if I had to pick one I would go to the most basic of all and that’s looking ahead. At all levels this takes a rider’s eyes off her front tire and out on the trail so that she’s better able to anticipate what’s coming up and have more flow and control overall.

This applies whether we’re going over our first log (and needing to look past it once we’ve initiated our front wheel lift), riding along a skinny log ride (and needing to focus on where we want to go, rather than where we don’t), or airing off a drop (and looking ahead to where we’re going to end up once we’ve landed successfully). It’s something that comes naturally sometimes and something that we need to remind ourselves of other times. And it’s key.

Why women’s-only clinics?

Women’s clinics offer a different environment than co-ed camps. The instruction is super supportive and step-by-step, there’s lots of positive feedback at every progression, and essentially everyone is encouraged to give her best and push her limits in a responsible way.

The support between participants at these women’s specific camps is also more incredible than anything you’d ever imagine, and there are great

role models no matter what your riding level. There’s something about seeing another girl get over an obstacle, clean a climb, or manual off a drop that is easy to identify with and fully motivating.

That said, we also offer co-ed camps within the Trek Dirt Series program. Those are wonderful in their own right as well.

Your teaching philosophy?

I think that learning new skills is one of the most amazing feelings ever and that, in turn, teaching is one of the most rewarding things to do. It’s important to me that a rider clears a log or masters a drop, or checks whatever challenge it might be off their list, but less for the simple fact of accomplishing the task than for the excitement and confidence that comes with that accomplishment. Plus, I think those feelings spill over into everyday life, so in a sense this is my small way of making people’s lives more fun and inspiring and better all around.

As for specifics on teaching, I believe in a stepby-step approach, with personal and constructive feedback along the way. I think that we learn best when we tackle a challenge just beyond, rather than far beyond, something we can already do, and when we get positive reinforcement through the process.

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I also enjoy working with groups of like-minded riders, as I find that they identify with, support, and motivate one another. People say that I’m a super patient and enthusiastic teacher. It comes easy to me because I love it so much.

Do you or did you ever run into challenges based on fact that you are woman?

I think that we all run into challenges for a variety of reasons, but overall I think I’m really fortunate to be a woman in this industry. I feel like bike companies are increasingly interested in our part of the market, dedicated to developing and refining products to meet our needs, and open to ideas as to what we think might work best. I also feel like women want to see more women in the sport, and men want to see more women in the sport, and well, how great is that.

You are very successful woman in male dominated industry. What is the key to your success?

I think that I love what I do and I work really hard at it.

I enjoy the outside part, especially when it comes to

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beautiful singletrack and improving skills, and I also enjoy the inside part, using my brain and working on whatever response or report is needed that day. Of course the balance isn’t always ideal, and everything isn’t perfect every day, but I am super grateful for the position I’m in, and dedicated to doing the best with it that I possibly can.

Anything new planned for 2015?

In 2015 we’ll run our largest number of camps and travel the furthest we’ve ever been. We’ve got 22 individual camps throughout Western North America on our regular schedule, and then we’ve added in a special corporate camp for our title sponsor, Trek, out at their headquarters in Waterloo, WI. This year I’m also working closely on all the programming with two amazing women – Sylvi Fae and Emily Neuman – so I feel really lucky there. I also love all the coaches we have involved, and the fantastic sponsors that support all of us, too. So essentially, there’s lots to look forward to in 2015 and, as is so often the case, I bet it’ll be our best yet.

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Fitness

A Four Letter Word...

REST Words by Jaclyn Delacroix | Photos by Gina Hopper

Mountain Bike for Her | P. 24

P. 25 | Mountain Bike for Her

When it comes to skipping rest days, I am one of the biggest offenders out there. Either because I want to fit in that extra ride or maybe I’ll do an easy set at the gym. Sometimes I consider trail building because I tell myself that it’s sort of like resting. But the truth is we all need to take genuine rest days.

As someone who is always on the go and manages to burn myself out through excessive training, I thought this would be an important topic to talk about. Here are a few reasons why resting is just as important as being active.

It makes you stronger Rest makes you stronger, literally! Rest allows the muscles you have broken down to recover and heal. Working out hard causes tiny micro tears in your muscles (that would be why they hurt). As these tears heal, the muscles becomes stronger. In order for this to happen, you have to let the muscles rest as well as provide good nutrition.

Injury prevention Resting is also one of the best ways to prevent “training injuries”... If you feel tired at the start of your workout, you aren’t being as attentive and tuned into your body as you should be. I learned a little mental trick from my doctor years ago.

Before every workout / bike ride / training session, do an internal assessment. Review things like, how do I feel today, does anything hurt, did I sleep well last night, is there anything affecting me emotionally right now, where in my exercise cycle am I (i.e., day 9 of riding my bike vs. I just had 3 rest days).

Based on my internal answers, I then adjust my activities for the day.

As you warm up for exercise, continue to assess: do I have any nagging pains, is it harder than normal to warm up, etc... Listen to what your body tells you and take heed! In all honesty, these assessments have helped me avoid a fair number of injuries.

You feel exhausted all the time Finding yourself sleeping more while still Mountain Bike for Her | P. 26

feeling exhausted or having trouble sleeping are both signs that you are not resting enough.

When you work out or ride your bike, you should be getting that post-exercise stoke.

You know the one...where you feel like you could do more and go harder (we’ll exclude marathon length rides and races from this list). If just thinking about doing that workout this afternoon is already exhausting you, maybe it’s time to rest!

Burnout and dare I say it - overtraining I try not to use the word “overtraining” because for about 99% of people overtraining is not the problem. The problem is scheduling the necessary amount of rest into your program. We all have a limited amount of time, energy and physical reserve. If we use it all while training and riding, we burn out on the things we once loved doing and got excited about.

If you’re anything like me, you’ll want to spend as much time and energy as possible riding your bike this summer. But you really can have too much of a good thing.

In a nutshell, I advise to “train smarter, not longer”. During the summer, ride hard and ride lots, but make sure to listen to your body.

Use the tips I’ve given above and take that down time. It will guarantee you a healthier, more enjoyable and (hopefully) injury-free summer.

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Tips

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Buying the RIGHT Mountain Bike Words by Jim Barron | Photos by Colin Wilson

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Y

es, you’ve done it, you’ve finally saved enough money to buy your first proper mountain bike, or a better bike, or just a bike for a different discipline within the sport. You’re excited, and so you should be. Buying a bike is great, it’s what you’ve aimed for, and it means that you are about to move forward in the sport.

However, it also has a few problems.

Ladies, size does matter!

All too often I see people who have been sold the wrong size of bike, usually too big for them. This can be a result of many factors: • The bike was bought mail order without having been tried, • Bought second hand, • Bought in the hope that they would grow into it, • Bought because it was a “bargain”, • Bought because they liked the colour or, in the worst cases, • Bought because that was what the shop recommended.

I’ll cover each of these reasons in more detail later. The vast majority of bike shops will give you the correct advice on sizing and I would unreservedly recommend that your local bike shop (LBS) be an early port of call on your journey to buying your dream machine. However, occasionally people are sold what a shop has in stock, rather than what the customer really needed. This is rare and is easily avoided by ensuring you visit several shops and try several bikes.

Sizing is a slightly subjective issue, not helped by the amazing difference in the way different manufacturers measure and label bikes. Some show a frame size in inches others by the small, medium, large etc. These guides may get you to a ball park size from which to start testing, or at least rule out those sizes that will be obviously too big or too small. However, increasingly, this is only a small part of the bigger picture.

What is important is that the bike fits you well and allows you to ride the most technical trail you are likely to be on in the next three years Mountain Bike for Her | P. 30

with confidence. I know that is a contentious statement and some people will disagree with it, but unless you are going down the “a bike for each type of riding” route, which most people can’t afford to do, then as a rule of thumb it works well. It does require a bit of guesswork, particularly if you are new to the sport, as your skills will - hopefully - be improving at an exponential rate.

I pick three years as a bit of an arbitrary figure. I’d say that in most cases people change their mountain bike around every 3-to-5 years, either because they have progressed beyond the comfortable limits of that bike, because they have worn it out, or like many of us, they just fancied a change.

Fits You Madam So what does “fits you well” actually mean in practice? Again, it’s a personal thing. Two people of equal height can have radically different inside leg measurements and will therefore possibly require different size frames. I use the word “possibly” deliberately as seat posts can often accommodate a lot of adjustment. This is something to bear in mind when buying a bike, particularly if you are “between sizes”. In cases such as that, it is better to go down a size than to ride a bike that is too large for you.

There are lots of things you can do to make a bike fit you better if the bike is slightly small, but there is nothing you can do for one that is too big. Bikes that are too big tend to be at best uncomfortable and at worst dangerous. It is best not to buy a mail order direct supply bike that you have never tried for size, despite the apparent cost saving. I’m certainly not saying don’t go down the route of mail order at all, merely that you should try to ride the model and size before you buy it. Also be aware that you may not get the same excellent personal service you will get from your LBS. Likewise, don’t buy a bike that doesn’t fit you well just because it is selling for half the price of new on some forum, or from the friend of a friend. Second hand bikes can be great value, but only if they fit and have been well maintained.

Growing into a bike is a concept that makes

“[It’s] important that the bike fits you well and allows you to ride the most technical trail you are likely to be on ...with confidence.” sense on paper, but in practice doesn’t always work. For kids and teenagers it is a good idea to a limited extent, but my comments about riding bikes that are too big still hold true. Better to have gone the second hand route, spent less and accept that you may have to change the bike every year or so until they stop growing. If you’ve looked after the bike (naïve, I know, when we are considering teenagers) then you probably won’t lose much money when you come to sell it on again yourself. If you are over 21 it is extremely unlikely you are still growing, so a bike that is too big for you now will probably always be too big for you.

No Angle Angel I’m deliberately not going to go into geometry in any detail. You will see the bike magazines waxing lyrical about this, that, or the next thing and the shiny brochures from the manufactures will tell you about how their take on geometry is the next big thing. They are right! Until next year/month/week (delete as appropriate) when the next generation of geometry hits the market and we are told what was spot on is now

obsolete! Don’t get me wrong, there have been some tremendous improvements in geometry over the years, but increasingly we are into the area of diminishing returns in improvement, there are very few truly bad designs out there now and that is good for you as a buyer.

Are we there yet?

So what now? Well assuming you’ve taken my advice, you’ll have visited lots of shops and seen lots of shiny new bikes in lots of great colours and your coffee table and work desk will be festooned with catalogues and brochures. So you are almost there, then? Probably not, you are probably more confused than ever! At least three choices of wheel size will have been pitched at you, 26-inch, 27.5-inch (650b) and 29-inch. On top of this you’ll have other choices, hardtail or full suspension. This will then have been broken down further to how much travel, 80mm, 100mm 120mm, 140mm, 150mm, 160mm, 170mm full on downhill rig. Then we’ve got the single chain 10x1 or 11x1 debate, the single, double or triple chainset debate and lets not even get into the handlebar/stem length argument (except we P. 31 | Mountain Bike for Her

“After finding bikes in your price range, you can thin the field based on the type of riding you enjoy doing.” will have to later).

Tea & Prosecco Step back from the hype, take a deep breath and find a sheet of blank paper and a pen. Make yourself a cuppa and put the Prosecco or beer in the fridge. Sit yourself down and ask yourself these questions and write down your answers.

1. What is my absolute budget? Now take $100 off this (I’ll tell you why in a moment).

2. What type of riding do I enjoy most?

3. Where will I do most of my riding?

4. What is the hardest trail I’m realistically going to be able to ride if I keep improving within three years?

5. What height am I? 6. What dealers are there locally?

From these answers we can start to whittle down the options.

Discard any bike that is more than a few hundred dollars over your budget. Why not the $100 less than the budget you wrote down?

Easy: sales and discount. The retail price of bikes, dependant on make and demand, is a little Mountain Bike for Her | P. 32

fluid. Many shops have sales several times a year; particularly as new model years are about to be launched (which is often mid-summer, weirdly). Likewise, many cycling clubs and coaching groups have negotiated discounts with the LBS. Consider this, but be realistic. If your budget is $1,500 it’s unlikely you are going to be able to get this year’s $3,500 enduro beast in budget. Remember, despite the fact it may be the bargain of the millennium, it is only a bargain if it actually fits you. Don’t be tempted to buy it just because it is cheap, you will regret it in the long term, even if the only person that you will admit that to is yourself.

After finding bikes in your price range, you can thin the field again based on the type of riding you enjoy doing. If you enjoy enduro then you can probably rule out the carbon hardtail and the 20kg downhill rig.

Now it’s time for a reality check... If you seldom travel to ride, no matter what your dreams are, it is probably not a good idea to have your only bike as a 160mm enduro racer. Fun as it will be, you will only scratch the surface of its abilities and the rest of the time you will be hauling round a bike that weights more than it needs to for the riding you’ll be doing.

Back to the Future It’s crystal ball time, gaze into your future...

There is no point buying a bike that you are going to progress beyond in no time at all. I’ve seen this happen so many times and is a real shame, as often the people loose quite a bit of money in the process. This said, there is no point in buying a bike that is way more capable than you will realistically need in the coming years. Even if you can afford to splash the cash, by the time you are getting close to exploiting its potential the chances are design, technology and fashion will once more have marched on, and you will be hankering after that shiny new bike you saw in this month’s bike magazine. Better to have spent wisely at the start and to have used the money for other pieces of equipment or clothing, or even to have started a savings fund for the new bike to come. As hard as this is, you may want to discount the top of the line bikes from each of your short lists, this is especially true if it is to be

“Keep an eye out for demo days. There are loads of these around and the advantage is you may well get to test several of the bikes on your short list back-to-back.” your first bike.

Size Matters: Part II This isn’t a direct tie-in to the discussion on sizing, this is in regards to wheel size. If you are 1.50m tall (5 feet in old money) then you really need to consider discounting 29-inch wheel bikes, particularly if they are full suspension. Again, some people will disagree with this statement, which is fine. The fact remains, however, that at this height there are a lot factors acting against the 29” wheel design. I’ll not go into these in detail as that could fill even more pages, suffice it to say all other things being equal, a 26-inch or 27.5-inch bike is likely to be a better fit and more easily ridden if you are petite. Conversely, if you are 2.00m tall (6 feet 6 inches) then whilst you could happily ride a 26-inch wheel bike (and many people of this height still do) you may well be better suited to a 29-inch wheel bike or a 27.5inch bike. Once more, this is about getting the best fit for you.

for some exotic suspension system, or a bike that needs specific tools, for whatever reason, then you really want to consider whether you want a 200-mile round trip to have it serviced. More importantly, if you are having little issues with the bike, or want advice on set up tuning, etc., popping into the shop where you bought it will probably result in it all being done as part of the service. This is unlikely to be true if you were to buy it mail order and turn up at your LBS looking for some free help and advice.

The astute amongst you will have noticed that none of the questions involved “Is it available in my favourite colour?” Whilst I admit it is great to have a bike that looks fantastic, that is way down the list of factors you should be considering when you buy it.

Demo Derby Okay, we are making progress. For the sake of argument, let’s say you now have a short list of six bikes from four manufactures, what now? Easy, the fun part! Have some demos set up. By this I Buy Local don’t mean getting to ride it round the car park For the majority of bikes, any decent LBS should next to the bike shop for three minutes, whilst be able to work on them. However, if you are going dressed in your jeans and a t-shirt. I mean really P. 33 | Mountain Bike for Her

“Saddles are a personal choice.” demo it! Most shops will have some demo bikes; don’t be put off if these are not the right size or model for you. Ask the shop to get a demo bike in for you in the size you want to try. Most will be able to contact the distributer and arrange for the correct sized demo bike to be delivered or at least which other shop you could go to demo it.

Some shops treat the demo bikes as rental bikes and may charge you to ride them. Don’t be put off by this, in most cases they will discount the cost of the rental from the purchase price of the bike if you buy it from them. Even if they don’t discount the charge, it is better to have paid a few dollars to ride the bike rather than purchasing a bike that you find isn’t to your liking. If your local shop isn’t helpful in this regard then you may wish to consider going elsewhere.

Also keep an eye out for demo days. There are loads of these around and the advantage is you may well get to test several of the bikes on your short list back-to-back, which will give you a real idea of which you like best. Be aware many of these demo days are immensely popular, so you may have to book in advance rather than just turn up and hope you get a shot on the bikes you want to try.

The other way of trying bikes out is to see Mountain Bike for Her | P. 34

what your friends are riding. Most will be quite happy to give you a shot of their beloved bike as long as you don’t break it. Those with less ego will also be candid about what they like and more importantly, don’t like about them.

My final piece of advice in this section would be to ride as many different bikes for as long as you can before making your mind up. Make sure you include climbs, descents and as many technical features as you can in your test rides.

Change for the Better When getting down to your final choices, don’t judge a bike on the following features: tires, saddle, pedals, grips, stem length or handlebars.

In the grand scheme of things, these are disposables. I accept if you end up having to pay to swap all of these out it can add up to a reasonable amount of cash, and in that case, on balance possibly a different bike would be better. But many shops will swap some of these items out at point of sale. In fact these days, very few bikes are sold with pedals. This takes me back to the $100 I suggested you take off your budget at the start. This will make a considerable contribution towards swapping out any item you have to pay for.

Saddle Up Saddles are a personal choice and particularly so for women. Modern saddles are increasingly tailored to be sex specific. That’s not to say that if you find a gents saddle really comfortable you shouldn’t use it, just that the spacing of the “sit” bones is different for men and women and the saddles have support and padding to accommodate this. Hopefully, you found a saddle that was particularly comfortable during your test rides; this may be the saddle to buy or to swap to.

Get a grip!

Upgrading your tires can make an enormous difference to the ride and the confidence you get.

Many tire manufacturers supply OEM tires to the bike manufacturers. Some of these tires look exactly like after-market versions but are made with cheaper materials and less grippy rubber.

You will often find that bikes are fitted with tires that are not really suited to their intended use for your riding conditions. These will often be lightweight tires with little tread and it is done to bring the overall weight of the bike down for comparison purposes.

Grips are an easy and cheap replacement to make, but can make a dramatic difference to the feel of the bike. Most women have smaller hands than men so a smaller diameter grip will fit better. Buy a grip that feels good to you.

A good set of pedals is essential, be it flat or clipless. If you are going the clipless route for the first time, be careful. Start with them at their slackest setting and prepare for some comedy falls. Flat pedals are excellent if ridden with a good set of cycling specific shoes designed for use with flats. Get some with pins that thread in from underneath and that have a concave shape to really grip your shoes.

Mind the Gap Recently, we have all been hit with a choice of wider handlebars. Hey, it’s the fashion and they must make our riding better, right? Well, not necessarily. If you are 1.75m (5 feet 10 inches) tall or more and ride nice wide-open trails most of the time, they may well be for you. If you ride

“The stem is also a good way of fine-tuning the fit of the bike.” really tight trails in amongst trees most of the time they are less of an advantage. Take it from me, as I’ve still got bruised little fingers from the last gap I was sure I’d fit through but didn’t!

Furthermore, if you are of shorter stature then the wider bars designed generally for guys of medium build and medium height will push your arms out in to a disproportionally wide stance.

All other things being equal, this will bring more of your weight forward on the bike, possibly compromising comfort and handling. Don’t get me wrong, I’m not proposing going back to retro narrow bars, but consider that you may be better cutting your bars down, or getting slightly narrower bars, to keep proportions in balance.

Stem Cell Treatment Stems and handlebars should normally be considered together. Too many bikes are still being supplied with stems that are too long!

Again, it is a personal choice as to what length of stem you run but your LBS should be able to advise you about this when you are testing the bike. It will also depend on what type of riding you will be doing. If you are going to be racing cross country (XC) then you will probably want P. 35 | Mountain Bike for Her

“The better manufacturers will have tweaked the geometry to suit female anatomy...”

a longer stem than if you are going to be riding steep enduro lines. The stem is also a good way of fine-tuning the fit of the bike. Many female riders have proportionally shorter torsos and arms than equivalently sized males. Therefore, it follows that you will want your handlebars a bit closer to you then the guy sitting on the same bike next to you.

A New Model Army Several of the issues discussed above are now being rolled into the manufacturer’s female specific models (or brands). These bikes may be a good starting point, particularly if you are petite, however, be aware some manufactures merely dress up the standard bike in a different colour of paint, pink grips and a woman’s saddle. The better manufacturers will have tweaked the geometry to suit female anatomy, will have a shock possibly tuned to the lighter Mountain Bike for Her | P. 36

weight of many of the riders, have fitted slightly shorter cranks, narrower diameter grips and will have ensured that the brake levers adjust to fit women’s hand sizes. They may also have put on shorter stems and/or narrower bars. As manufacturers increasingly become aware that the female side or the sport is expanding rapidly, I’m sure there will be more and more female specific models.

And they all lived happily ever after...

So assuming you are still reading this, you’ve cut your initial list of possible bikes down to just a few. You’ll have ridden them all and will be happy with the majority of the components but should be uncompromising in choosing the one that fits both you and your future needs best. So how do you get down to just one bike assuming you still have a few on your short list? Well, that’s easy, pick the one that looks best of course!

“Bikes that are too big tend to be at best uncomfortable and at worst dangerous.�

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Nutrition

The Politics of Protein Words by Melinda Lund, MS, RD

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Y

ou’ve heard the term – but how much do you really know about protein?

We’ve seen it be the major player in a lot of the “low carbohydrate lifestyles.” But what does it really mean to you?

Protein is classified as a nutrient that is a part of every cell and tissue in our body (muscle, bone, skin, etc.). Protein is made up of different sequences of amino acids (the building blocks of protein) that, when eaten, is used to help replenish the protein stores (amino acids) in our body that have been depleted or broken down because of a variety of reasons (exercise, injury, etc.). Most adults get more protein than they need which contributes to excessive calorie and saturated fat intake. However, our body does not store amino acids for later use, so it is important that we “feed” it daily.

Copyright: pixelbliss / 123RF Stock Photo

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There are two different sources of protein: 1. Animal – beef, chicken, fish, milk, yogurt, etc.

2. Plant – beans, lentils, nuts and seeds (to name a few) There are also two different TYPES of protein (or amino acids): 1. Essential – those amino acids that are NOT made by the body and therefore are essential that we get them from our diet 2. Non-essential – those amino acids that ARE made by the body. These are still a part of our dietary intake as well With a lot of the high-protein/low carb diets out there these days, you may also have heard the term – “high quality” or “complete” protein. By definition, these are protein foods that contain all 20 of the amino acids. Complete proteins include the animal products (meat, eggs, dairy, etc.). But there is one “grain” that is considered a complete protein - quinoa (which is technically a seed).

On the other side of the fence are the “incomplete” proteins.

As you may have guessed, these are foods that are missing one or more of the 20 amino acids.

The beauty of this is that you can combine incomplete proteins to “form” a complete protein. For example: the classic beans and rice combination. The amino acids that rice is missing are found in the beans and visa versa.

What we’ve also learned is that you do not have to eat incomplete proteins at the same time to realize the benefit of the two…they can be eaten at different meals but still have the same effect.

Okay, okay – so what’s the purpose of eating protein anyway? Again, eating a balanced variety of protein in appropriate amounts helps to replenish what’s lost or broken down during our daily activities (think rebuilds muscles/ tissues), makes up the enzymes that are involved in chemical reactions in your body and is also a

component in hemoglobin which carries oxygen to your blood.

Including protein in with your meals also helps to provide us with the “longevity” from our meal. When we discussed carbohydrates last month, we mentioned making sure to include foods with the carbohydrates to slow down the increase in blood sugar – protein does just that.

It fills us up, but also keeps the blood sugars from spiking when added to the carbohydrates. For instance, even just eating an apple can increase the blood sugar at a quick rate, but adding peanut butter or an ounce or so of nuts along with the apple will slow that sugar down…and you’ll feel fuller for a longer period of time instead of just an hour or two.

Finding the right amount of protein that you need daily varies depending on who you talk to, but a good rule of thumb (for the average healthy person) is found in a simple calculation: take your weight in pounds and divide by 2.2 – this will give you your weight in kilograms. Now take your weight in kilograms and multiply by 0.8 – this will give you your approximate grams of protein requirements for the day. Example: 130 lbs / 2.2 = 59 kg x 0.8 = 47.2 grams of protein per day. If you are especially active and participate in strength training, you might try multiplying by 1.0 to increase your protein intake just a touch.

One point to keep in mind is that since we don’t store amino acids for later use (as mentioned previously), whatever is “extra” is processed out of the body (urination), so going overboard with protein can unnecessarily tax the kidneys over time.

Make sure to include different protein sources throughout the week – meat one day, eggs another, cottage cheese on Wednesday, lentils on Thursday, etc. Any way you look at it, protein is a much needed nutrient for the body… just not too much needed.

Most adults get more protein than they need which contributes to excessive calorie and saturated fat intake.

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Gear

EDITOR’S PICKS Editor’s picks are select pieces of gear we’ve tested over time.

You can find the reviews at mtb4her.com

MUDRUNNER DLX REAR REFLEX FENDER Built with a virtually unbreakable body, we found the Mudrunner a very adaptable, easy to setup fender for riding in wet conditions. www.axiomgear.com

VITTORIA PEYOTE TIRE A low-profile, XC tire that we found worked excellent in all conditions! www.vittoria.com

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LIV PASSION SS JERSEY A comfortable, lightweight jersey that provides lots of coverage in the back without being too long.

Perfect for riding in warmer temps. www.giant-bicycles.com

PEARL IZUMI WOMEN’S SUMMIT SHORT Even with the tapered leg there was still enough room for our tester’s kneepads, plus the waistband is fully adjustable for that perfect fit. shop.pearlizumi.com

X-FUSION METRIC SUSPENSION FORK With 160-180mm of travel and built for 26” and 27.5” wheels, the X-Fusion Metric is a great fork for your DH or Enduro rig. www.xfusionshox.com

Photo: Rebecca P. 43 | Mountain BikeStewart for Her

Directory

FIRST ANNUAL DIRECTORY OF MOUNTAIN BIKE INSTRUCTORS

Photo: Colin Wilson Mountain Bike for Her | P. 44

W

hether you are just learning to ride or looking to learn new skills, hiring a certified instructor is one of the most effiicient ways to progress. This is the first annual directory of mountain bike instructors to help you find an instructor in your area, or somewhere new and exciting!

Did we miss your company? Go to http:// mtb4her.com/2016-annual-directoryof-mountain-bike-instructors to be included in the 2016 directory! *We recommend asking potential instructors what certifications they hold, and where they were certified. IMBA has a searchable database of their certified instructors online, you can find it at https://www.imba.com/icp/instructordirectory P. 45 | Mountain Bike for Her

Australia NEW SOUTH WALES Sydney Bike Skills Sydney, NSW www.sydneybikeskills.com.au lisa@sydneybikeskills.com.au Ph: 414517756 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions, Group Skill Sessions (beginner/intermediate) Description: All our coaches have a minimum of a Level 1 Mountain Bike Coaching Certification and Senior First Aid. We have the knowledge and skills to make you a better rider. “I think this course significantly improved my mountain bike skill level and psychology to attempt more demanding exercises.” -Dorian Munting-

WESTERN AUSTRALIA Dirt Skills Margaret River Margaret River, WA www.dirtskillsmargaretriver.com contact@ditskillsmargaretriver.com Ph: 402305104 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Description: We run a range of mountain bike skills lessons, camps and trail guiding in around the Margaret River region in the South West of Western Australia. All on some of the most magic single track you can find.

Canada ALBERTA

Sydney MTB Riders Limited Sydney, NSW sydneymtb.org admin@sydneymtb.asn.au Ph: 412845740 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: Sydney MTB Riders is Sydney City’s only dedicated MTB club and provides help and exposure to urban dwellers of off road and urban MTB riding. We provide events, workshops and advocacy programs.

QUEENSLAND Roadie Rob’s Bicycle School Brisbane, QLD www.roadierobsbicycleschool.com info@roadierobsbicycleschool.com Ph: 416247883 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, All Cycling Skills Description: Coaching of all cycling skills, mountain, road, general cycling. Beginners learn to ride. Guys, girls, adults, kids and seniors. Tours and skills at any location.

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Shred Sisters Ltd Canmore, AB www.shredsisters.ca info@shredsisters.ca Ph: 403-688-1055 Services: Individual Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Mountain Bike and Guided Yoga Retreats Description: Shred Sisters offers a fun and safe place for women to learn & improve their mountain biking skills. Services Offered: A) Retreats: Incorporating yoga and mountain biking, B) Groups lessons: Weekly program, Wknd Clinic, Day Workshop, C) Guided Rides: private or semi-private, D) Private and Semiprivate lessons. Location: Canmore, AB, Calgary, AB & Golden, BC

BRITISH COLUMBIA Monique The Mountain Biker Kamloops, BC www.moniquethemountainbiker.com moniquethemountainbiker@gmail.com Ph: 250-573-4887 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), introduction to down hill mountain biking for youth and adults Description: Kamloops is world famous for it’s mountain biking trails. Whether you are into downhill, cross country or the easy pedal along the river of the Kettle Valley Tour, this is the place to go out and shred. We have guides for beginner to advanced riders. A simple shuttle service is also available. Our goal is fun and safety for our clients.

Beyond Biking Nanaimo, BC beyondbiking.ca Jessie@beyondbiking.ca Ph: 250-619-0925 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: Whether you are new to mountain biking or looking to make your riding smoother, Beyond Biking will give you all the skills you need.

We work in a safe, controlled environment and focus on building confidence while learning fundamental skills.

Ozmosis Training North Vancouver, BC www.ozmosistraining.com jaclyndelacroix@gmail.com Ph: 778-238-1231 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions, Women’s Only Skills Retreats (3+ Days) Description: We provide coaching in the lower mainland as well as the Sea to Sky corridor: Custom training programs to help you be your best on race day; 1-on-1 Personalised coaching session; Small group sessions, all group coaching sessions have a student to teacher ratio of 4-to-1. We also offer multi day adventures and coaching.

Endless Biking North Vancouver, BC www.endlessbiking.com info@endlessbiking.com Ph: 604-985-2519 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Weekly Sessions, Custom Skill-Specific Sessions Description: Lessons, Rentals, Tours. Open every day!* Based in North Vancouver with programming all over BC. Programs start at $50! #goodtimesonbikes

FEM Bike BC - Adventure PG Prince George, BC www.FEMbikeBC.ca info@activebalancebc.ca Ph: 250-961-4113 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Youth After School, Youth Summer Camps Description: We provide private one-on-one, small group lessons and half day clinics for adults - ladies only and co-ed options. We also provide youth after school (ages 13-18 years), and youth summer camps.

Photo: Colin Wilson

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Lorraine Blancher - lbbikes Revelstoke, BC lbbikes.com lorraine.blancher@gmail.com Ph: 250.837.1243 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Guided Tours Description: Creating unique and custom programming, from private lessons to weekend events at various destinations around the globe.

Each experience is tailored to meet guests needs - beginner to highly advanced - all disciplines includes liability and first aid. Accelerate or refine with professional and certified mountain bike coach, Lorraine.

Trail Dynamics Surrey, BC www.traildynamics.ca info@traildynamics.ca Ph: 604-813-8065 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Race Clinics, Beginner Enduro Race Series Description: When I started riding 17 years ago there was the belief that I could do what I felt and saw in my heart & mind. I have learned that thoughts and feelings are only the inspiration; progression not only comes by way of hard work but also a willingness to look inside. If these words provoke similar thoughts then let’s go to work. Fraser Valley or Smithers.

OK Bike Skills Vernon, BC okbikeskills.ca okbikeskills@gmail.com Ph: 250-558-9106 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: Cindy and Julie started up “Singletrack Summer School” in 2011 after completing their ZEPP Professional MTB training together. The campers and numbers of camps have been increasing each year since. Coaching sessions take place in beautiful Ellison Provincial Park located near Vernon, BC Canada. Find out more by visiting www.okbikeskills.ca Mountain Bike for Her | P. 48

Nolan Riding Victoria, BC nolanriding.com patrickpmnolan@gmail.com Ph: 778-350-4880 Services: Individual Sessions, Co-Ed Group Sessions, Youth Programs Description: Nolan Riding is mountain bike guiding and instructional company based on Southern Vancouver Island, BC. We work with both youth and adults: clinics, camps, lessons, overnight tours, and guided rides.

Dirt Series Mountain Bike Camps Whistler, BC www.dirtseries.com info@dirtseries.com Ph: 604-484-6238 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions Description: The Dirt Series is a mountain bike technical skills instruction program. We offer personalized instruction, professional programming and a skilled, enthusiastic coaching staff. Appropriate for all skill levels and disciplines, we cover techniques from basic front wheel lifts and switchback turns to technical climbs, descents, drops and jumps.

Women’s Freeride Movement Whistler, BC www.womensfreeridemovement.org womensfreeridemovement@outlook.com Ph: 604-935-7755 Services: Individual Sessions, Women’s-Only Group Sessions, Annual WFM Air Dome Jam Session at Crankworx Whistler Description: Mountain bike instruction BeginnerIntermediate Jump classes Promoter for ladies events. Part time blogger.

ONTARIO Joyride150 Markham, ON www.joyride150.com info@joyride150.com Ph: 905-294-1313 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Bike Rentals & Shop Description: Joyride150 is an indoor park, featuring; a beginner area, pump tracks, xc loop, skinnies, progressive jump lines, street plaza and a vert park.

The 102,000 sq. ft. facility is open year round, seven days a week.

Sacred Rides Mountain Bike Adventures Toronto, ON www.sacredrides.com meagan.broughton@sacredrides.com Ph: 1-888-423-7849 Ext. 2 Services: Co-Ed Sessions, Women’s Only Group Sessions, Women’s Only Skills Retreats (3+ Days), Multi-day mountain bike adventures around the world!

Description: Explore remote trails and new cultures on our multi-day mountain bike adventures for women. Our Guides are certified through PMBIA or the equivalent as well as hold their Wilderness First Responder. Destinations include: Costa Rica, British Columbia, and Utah with New Zealand not too far behind! Visit: http://www.sacredrides.com/ womens-rides

ITALY Bikus A.S.D. Rome www.bikus.it Info@bikus.it Ph: +393477161577 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: Bikus is a mtb association and school based in Rome (Caffarella Park) teaching all levels from kids to pro-coaching for Enduro racing teams.

Its staff is composed of one female instructor and five male ones. Other main services are Bike tours all over Italy (Riva del garda, Elba Island, Dolomites, Appenini) and Team Building sessions

NEW ZEALAND JoyRide Wellington, Wellington www.enjoytheride.co.nz Info@enjoytheride.co.nz Ph: +64 210 264 8153 Services: Individual Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Men’s-Only Group Sessions Description: Discover the joy of mountain biking!

We give you the knowledge to develop your skills, confidence to push your boundaries and the encouragement to enjoy the ride. Based in New Zealand, we provide group and private MTB skills courses and MTB instructor training.

SPAIN QUEBEC Karen Gutrath Montreal, QC karengb@gmail.com Ph: 514-475-7715 Services: Individual Sessions, Women’s-Only Group Sessions Description: Come join us for women’s group rides in a supportive, non-competitive environment.

Learn tips and progressions to common mountain bike skills. Build your confidence to try new things.

Get out in nature and have some fun on the dirt!

Mountain Biking Spain Almeria, Almeria www.mountainbikingspain.com info@mountainbikingspain.com Ph: 34637831509 Services: Individual Sessions, Women’s Only Group Sessions, Guiding and Leadership qualifications Description: Enduro/all mountain adventure holidays, Beginner, Intermediate and Advanced group skills W/ends. Bespoke 1-to-1 courses to meet specific needs. Providers of MIAS (mountain bike instructors award scheme} guiding and leadership qualifications.

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UNITED KINGDOM

SCOTLAND

NORTH YORKSHIRE Chasing Trails Scarborough, North Yorkshire www.chasingtrails.com steve@chasingtrails.com Ph: 7779 930 015 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Parent & child/teenager sessions.

Description: Skills courses & 1:1 coaching for all skill levels at Dalby Forest. Will also travel to a customer’s local trails if preferred for a reasonable fee. 1:1 & 1:2 bike maintenance courses. 1:1 & 1:2 wheel building courses.

Gone Mountain Biking York, North Yorkshire www.gonemountainbiking.com info@gonemountainbiking.com Ph: 01751 475112 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Family, Friends, Couples.

Description: From our accommodation near Dalby Forest, North Yorkshire our fully qualified professional instructors have been delivering Skills Instruction for 10 years. We specialise in small group sessions focussing on physical and psychological techniques. From first timers to racers we will help build control and confidence to improve speed and control.

NOTTINGHAMSHIRE A Quick Release Holidays Nottingham, Nottinghamshire www.aquickrelease.com kate@aquickrelease.com Ph: 8451 304 824 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Training weeks Description: AQR Holidays operates in the French Pyrenees, Portugal and the UK. Mountain bike technique, skill and fitness coaching are offered as private sessions or as part of a guided holiday experience.

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Dirt Vixens Elgin, Scotland www.dirtvixens.com info@dirtvixens.com Ph: 01144 79775 62086 Services: Individual Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days) Description: Dirt Vixens caters for female mountain bikers of any level wanting to improve their riding.

Whether new to the sport and want to learn good technique from the start, or have been riding for a while but want to up the level, Dirt Vixens can help you achieve your goals.

UNITED STATES ARIZONA The Mindful Athlete Flagstaff, AZ themindfulathlete.net themindfulathlete@gmail.com Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions, Women’s Only Skills Retreats (3+ Days), Online Coaching Description: In person skills coaching for all levels; on-line coaching for those seeking greater fitness.

Photo: Colin Wilson

Fat Tire Finesse Tucson, AZ www.facebook.com/pages/Fat-Tire-Finesse fattirefinesse@gmail.com Ph: 520-400-9095 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions, Kids clinics Description: MTB skills instruction for all levels offered in either private or small group clinics, servicing the Tucson Metro region, Phoenix Metro area & Flagstaff.

CALIFORNIA LA Mountain Bike Tours Los Angeles, CA lamountainbiketours.com mtbjuky@aol.com Ph: 818-987-5091 Services: Individual Sessions, Women’s-Only Group Sessions Description: Provide mtb tours and personal oneon-one lessons for all levels LIV Chix Marin Marin County, CA www.livchixofmarin.com mtnbikerchicki@yahoo.com Ph: 415-385-5785 Services: Women’s Only Group Sessions Description: A group of 8 women who volunteer their time to get women and girls stoked on mountain biking. We do clinics in Marin County for beginner riders all the way to advanced racers. We welcome all ages and level. We donate any funds raised to the Young Survivors Coalition. www.facebook.com/ LivchixmarinMTB Bikeskills Marin County, CA www.bikeskills.com inga@bikeskills.com Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: Bikeskills is the culmination of many years of experience, observations, and planning.

Our focus at Bikeskills is cycling. And our goal is to help cyclists of all ages get more out of their cycling related experiences.

Ninja Mountain Bike Skills San Diego, CA ninjamountainbikeskills.com kristen@ridelikeaninja.com Ph: 760-274-7636 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, 3-Day Camps (CoEd) Description: The Ninja Mountain Bike Skills team offers half-day basics and full-day advanced clinics as well as 3-day camps all over the southwestern United States: California, Arizona, Utah, Oregon, and Nevada. Instructors are also available to work with you one-on-one.

Gravity Pirates Racing San Diego/Los Angeles, CA www.facebook.com/gravitypiratesracing badkitty@gravitypirates.us Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: Our race team puts on skills clinics throughout the year as a fundraiser for the team.

Our team owner is an IMBA-certified instructor. We focus mainly on downhill/freeride skills clinics and put on at least one women’s clinic a year.

Joh Rathbun Santa Cruz, CA rideonmtb.weebly.com johrathbun@gmail.com Ph: 831-278-0530 Services: Individual Sessions, Women’s Only Group Sessions Description: Located in beautiful Santa Cruz County, we offer private coaching. In addition, we offer intermediate classes: A Wheelie Good Time, Roots & Ruts, J-Hops. Skilz Sesh--priming beginners for the dirt! A monthly ladies’ day at rotating pump tracks which focus on the basics: Front & Back Wheel Lifts, Manuals, Bunny-hops

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COLORADO Dirt Descents with Lindsay Yost Denver, CO lindsaytralene@gmail.com Ph: 970.759.6104 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions Description: Mountain bike skills development.

Krista Park MTB Skills Clinics Durango, CO kristapark.blogspot.com/p/upcoming-clinics.html KristaParkMTB@yahoo.com Ph: 678-491-0791 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Description: MTB skill and/or maintenance instruction for small groups or individuals. Clinics are designed around attendee(s). We travel to the client/event as well as providing destination clinics in Durango, CO. In Durango all requests are built into a custom package depending on needs; hotel, transportation, rental bike, etc.

VIDA MTB Series Keystone, CO www.vidamtb.com info@vidamtb.com Ph: 508 215 9271 Services: Women’s Only Group Sessions, Women’s Only Skills Retreats (3+ Days) Description: The VIDA MTB Series focuses on inspiring women on and off their bikes. Our coaches are highly qualified women with years of experiencing working with riders of all levels. We hold 2-day clinics in the best riding destinations across the Rocky Mountains, Southwest, and Midwest. Join us and discover what you can achieve on your bike!

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BetterRide Morrison, CO www.BetterRide.net info@betterride.net Ph: 970-335-8226 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days) Description: We provide a proven (since 1999) core skills progression that is guaranteed to greatly improve your riding or your money back. We have been fortunate enough to coach riders of all levels, from beginners to World Champions like Sue Haywood.

KEEN Rippin Chix MTB Camps Paonia, CO AlisonGannett.com AlisonGannett@mac.com Ph: 970-281-7929 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days) Description: Named “Best Girls Adventure 2014?”.

Join Mountain Bike Champions Alison Gannett and Janae Pritchett to conquer teeter-totters, roots, rocks, switchbacks, logs, ramps, bridges, shifting, ascending and descending. Mostly 1/2 and full day affordable Skills camps, Singletrack camps or NeverEver Downhill camps, with levels from beginner to advanced.

CONNETICUT MTB Skills Training Burlington, CT www.MTBskillsTraining.com Margie@MTBskillsTraining.com Ph: 860-882-3277 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: MTB instruction for newbies to pro racers, parent and child as well as group skills clinics.

Certified IMBA-ICP2 Instructor and USA Cycling Coach helping people ride better, faster and safer throughout CT and the northeast.

IDAHO

MASSACHUSETTS

CycleRight MTB Boise, ID www.cyclerightmtb.com info@cyclerightmtb.com Ph: 208-471-8005 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions

GBNEMBA Boston, MA www.nemba.org tim@gbnemba.org Ph: 617-475-0288 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Trail design and building.

Sweet Dirt Biking Group Boise, ID www.facebook.com/sweetdirtbiking alisa@sweetdirt.org Ph: 208-861-9207 Services: Mountain bike classes for kids, ages 7-10 years old Description: Sweet Dirt will fuel a passion in mountain biking already present or a curious interest waiting to be sparked in a child. Our motto is ‘attitude not outcome’ and we will continually give participants messages of respect, approval, and encouragement enabling him/her to develop strong self esteem.

INDIANA Midwest Women’s Mountain Bike Clinic Nashville, IN www.MidwestWomensClinic.com info@midwestwomensclinic.com Ph: 317-413-0624 Services: Women’s-Only Skills Retreats (3+ Days) Description: The Midwest Women’s Mountain Bike Clinic is one of the largest and longest running women’s mountain bike skills clinics. We offer a three-day weekend filled with mountain biking, camping, fun and friends! Open to 90 women in 2015. All instructors since 2010 have been certified through the IMBA-ICP program.

KENTUCKY Patrice Lehocky Wheeling, KY www.patricelehocky.com patrice.lehocky@gmail.com Ph: 614-296-4769 Services: Individual Sessions, Women’s Only Group Sessions Description: Level 1 IMBA instructor looking to motivate more women and girls into mountain biking and develop confidence on the trails!

MARYLAND Muddy Pedals Catonsville, MD www.muddypedals.com info@muddypedals.com Ph: 443-257-5249 Services: Individual Sessions, Women’s-Only Group Sessions Description: Entering the sport can be a realistic achievement for women of all riding levels and abilities, whether you’re a new or a seasoned rider.

With a combined 25 years of mtb experience between us, we will offer beginner rides, group classes, oneon-ones and race training; all taking place on the world-class trails in our beautiful Mid-Atlantic region.

MICHIGAN Copper Harbor Trails Club - IMBA Chapter Copper Harbor, MI www.copperharbortrails.org lori@copperharbortrails.org Ph: 906-487-6635 Services: Individual Sessions, Women’s Only Skills Retreats (3+ Days) Description: Copper Harbor Trails Club offers an annual Ladies Weekend for riders of all ages and abilities at the IMBA Ride Center of Copper Harbor in Michigan’s Upper Peninsula. Offered are skill lessons, on the trail learning, shuttle sessions and social events. Professional coaching is available at other times during the summer season by reservation.

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MISSOURI

NEW JERSEY

Roots Mountain Biking, LLC Union, MO www.rootsmountainbiking.com jaythomasmtb@gmail.com Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: Anywhere in the US, preferably in the Midwest.

Mud Chix skills instruction Hillsborough, NJ mudchix.com Mudchix@gmail.com Ph: 908-472-2085 Services: Co-Ed Group Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days), Guided Tours

NORTH CAROLINA Southern Sixers Adventures Asheville, NC southernsixersadventures.com southernsixersadventers@gmail.com Services: Individual Sessions, Co-Ed Group Sessions Description: Shuttle guide ride service, Bed and Breakfast, Instructional NEBRASKA Flatlander Tri Coaching Omaha, NE www.flatlandertricoaching.wordpress.com hdmdall@hotmail.com Ph: 402-213-1087 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Youth Description: Certified Level 1 Instructor through IMBA. Coach novice to intermediate individuals get comfortable with the bike and on the trails both for recreation and racing (cross country, enduro, and multisport). Use local trails primarily in the Omaha metro including Tranquility, Platte River, Swanson, and Schramm.

NEW HAMPSIRE Highland Mountain Bike Park Northfield, NH highlandcamps.com/womens-camp-2 karen@highlandmountain.com Ph: 603-286-7677 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions Description: Highland Mountain Bike Park offers lift access and park riding from late April through mid-November. Highland Camps offers private and semi-private lessons, a co-ed learn to ride program, as well as the Women’s Weekender Camp, one day Ladies Summer Skillsfest, and the wildly popular Women’s Freeride Festival.

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Dirt Rock n Root Training Vernon, NJ www.dirtrocknroot.com dirtrocknroot@gmail.com Ph: 201-308-3778 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Tours Description: Dirt Rock n Root Training bring skills instruction and personal coaching to mountain bikers on the east coast. 3X Masters World DH Champion Kathi Krause teaches skills for downhill, freeride, xc and enduro for intro to advanced racers and recreational riders. Check out our website for more info.

OREGON Ladies AllRide Bend, OR www.ladiesallride.com lindsey@allridetour.com Services: Individual Sessions, Women’s-Only Group Sessions, Women’s-Only Skills Retreats (3+ Days) Description: The Ladies AllRide Tour is run by pro mountain biker and skills instructor Lindsey Voreis.

She travels North America in a sprinter van and helps communities build clinics for women. (And men if there’s interest) She helps trail alliances and women’s clubs make money for their clubs and also runs her own signature series around the US called the Grit Clinics.

Photo: Colin Wilson

PENNSYLVANIA

TakeAim Cycling LLC Philadelphia, PA Takeaimcycling.com Harlan@takeaimcycling.com Ph: 717-253-3298 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Mountain Bike Fleet for corporate events and groups Description: Based in Philadelphia but cover the east coast from Florida to Kentucky to New York. Work with teams, individuals, groups, and organizations interested in bringing healthy activities to their members.

TEXAS OneWithTheBike Houston, TX plus.google.com/+OneWithTheBikeHouston OneWithTheBike@gmail.com Ph: 713-965-4204 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions

VERMONT Let’s Get Outdoors LLC Stowe, VT www.letsgetoutdoors.com thadeusdavis@yahoo.com Ph: 802-851-3052 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Private Family Group Sessions, Regularly Scheduled Kids Groups Description: Let’s Get Outdoors offers private one-on-one sessions and private groups sessions for adults, families, and children in addition to our regularly scheduled kids programs. Services include instruction and skills development as well as local trail knowledge, medical and mechanical certifications in case of emergency.

WASHINGTON Angi Weston w/Kona Bikes Bellingham, WA www.konaworld.com aweston@konaworld.com Ph: 360-325-5778 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions, Women’s Only Skills Retreats (3+ Days) Description: Angi travels the country representing Kona Bikes and teaching the art of technical mountain biking skills (downhill, enduro/trail, dirt jumping, and cross country) to all ages and abilities. She is a level 3 IMBA-ICP coach with 10+ years of teaching experience. Please contact Angi for availability and prices. The possibilities are endless!

Burlington Bike Park Burlington, WA www.burlingtonbikepark.com info@burlingtonbikepark.com Ph: 360-399-7958 Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions, Foam Pit/Skills Training Sweetlines Seattle, WA www.sweetlines.com kat@sweetlines.com Ph: 206-427-3090 Services: Individual Sessions, Co-Ed Sessions, Women’s Only Group Sessions, Women’s Only Skills Retreats (3+ Days), Kids Summer Camps and Events Description: Sweetlines mission is to build confidence, create community, and promote stewardship through educational mountain biking programs that empower women and youth. Under the guidance of expert coaches, riders learn to navigate the twists and turns of life on and off the trail.

Evergreen East Spokane, WA www.evergreeneast.org classes@evergreeneast.org Services: Individual Sessions, Co-Ed Group Sessions, Women’s-Only Group Sessions Description: We provide instruction through our local MTB club. Classes held all season. Female coaches avail.

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