No 8 | August/Septembery 2015
The Whitehorse Collective | Bike Parks of Winter Park | Racing Injured Requires an Action Plan | Ice-Cream, Beer and Self-Pity | Appointment Time with Some Dirt | Kinesiology Tape 101 | The BC Bike Race Vibe
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Cover: Jenn Thiel from Squamish is sprayed with a super soaker as rides through the Rocky Mountain Bicycles “Living Room” in North Vancouver, BC while racing in the BC Bike Race. Photo Credit: Teresa Edgar
Contents
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FEATURED 7 10 16 32
Inspiration: The Whitehorse Collective Travel: The Bike Parks of Winter Park Racing: Racing Injured Requires an Action Plan Reflection: Appointment Time with Some Dirt
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Events: The BC Bike Race Vibe
COLUMNS 5 Publisher’s Note 5 Contributors 20 Training: Ice-Cream, Beer and Self-Pity - The Guide to Injury Recovery 24 Tips: Kinesiology Tape 101
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MOUNTAINBIKE
FORHER Publisher/editor Teresa Edgar teresa@mtb4her.com Contributing writers Jaclyn Delacroix, Carmel Ecker, Teresa Edgar, Michelle Lambert, Vanessa Marshak, Colin Wilson Contributing Photographers Jaclyn Delacroix, Anthony DeLorenzo, Teresa Edgar, Rick Lambert, Vanessa Marshak, Colin Wilson, Scott Zuk Account Manager Vanessa Marshak 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 under MTB4Her!
mtb4her.com 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 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..
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.
Carmel Ecker is a writer, graphic designer and avid mountain biker who is grateful for the year-round riding provided by southern B.C.’s temperate climate. She hopes to encourage more women to join the sport by sharing her adventures with others.
Vanessa Marshak went on her first mountain bike ride four years ago, and has been enjoying all the ups and downs of riding ever since. When not on her bike, she’s probably making something delicious to eat on her ride, playing a guitar, or hanging out in her garden. But more than likely… she’s on a bike. She is STOKED to be a part of the Mountain Bike for Her team, and hopes to inspire and be inspired.
Teresa Edgar is the publisher of Mountain Bike for Her and resides on Vancouver Island. She has been riding mountain bikes since the mid-1990s and enjoys XC and DH trails, but when given the choice will choose DH 90% of the time. When she’s not on a bike, Teresa can be found kayaking, hiking, or backcountry skiing, depending on the season.
Colin Wilson is a chiropractor based in Courtenay, BC, Canada. He’s an avid mountain biker who can be found volunteering at local mountain bike races and hockey games. In addition to his regular practice, Colin is the chiropractor for the BC Bike Race and the Glacier Kings Hockey Team. He is also a keen photographer, his photos can be found in past and present issues of Mountain Bike for Her.
Publisher’s Note
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he season is in full swing and it’s the time of year when we start to see injuries among our friends; whether they are from wear and tear on the body or a crash. Some of our posts this issue are centred around being injured. Carmel Ecker recently did an epic 7-day mountain bike race after being injured from a crash on road bike. Somehow she managed to find a way to manage her injuries and complete the race, which was no easy feat! We also just returned from a trip to Winter Park, Colorado where we checked out the bike parks in the area. We wished we could have stayed longer. Michelle took the year off racing this year, and has discovered that she really misses it. After
reading her story, we can definitely see why! And we have a photo spread from the BC Bike Race. They say a picture says a thousand words, and these ones show why the 2016 BC Bike Race sold out in less than a week!
Teresa Edgar Publisher P. 5 | Mountain Bike for Her
Inspiration
Mountain Bike for Her | P. 6 Photo Credit: Vanessa Marshak
The Whitehorse Collective Words by Vanessa Marshak
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Photo Credit: Anthony DeLorenzo “I rode a mountain bike for the first time last inspired this article, allowing me to buy a shiny night…it was amazing! I had so much fun!” new Norco Sight! Hooray!) While learning to ride the singletrack in have heard this statement from three women Whitehorse, the adrenaline and the beauty of the in the past month. I love hearing this for many trails mixed together into a blissful meditation. reasons, but mainly because it reminds me of I was also falling a lot but the feeling of picking when I first started riding a mountain bike four myself up and carrying on down the trail far years ago in Whitehorse, YT; a place where I fell outweighed the pain of the tumbles. in love with many things, and a place I just went Kate White, a great mentor for me, teaches back to visit. biking and rides with the biggest smile you can My second mountain bike ride EVER, I was imagine. She is also an inspirational NDP MLA clipped into a bike that was a bit too small for me, in Whitehorse, YT. When I was learning, Kate riding off-camber rooty trails around the Hidden would hold my bike steady for me while I stood in Lakes just outside of the city of Whitehorse—it ‘ready’ position. She shook the bike from side to was not my favourite ride. However, I was sent on side, my knees bent and elbows out, prompting this ride by my now hubby, and I was determined me to stay centred. Realizing that I could to come back with a smile on my face; for him and maneuver my bike and stay stable, I ventured for me. The smile was as crooked as the trail, but onto the trails with renewed confidence. the fleeting moments of success had me hooked. Suddenly, the berms were mini I was soon borrowing bikes whenever possible— rollercoasters—not squeaky, jerky, awkward on flat pedals—and within three months I owned corners. These moments, these ‘awakenings’ my first bike; a Marin Mount Vision, (which on the trail, are what keep me excited about I have just sold to one of the new riders that biking. Mastering a bit more trail every ride
I
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was—and still is—so rewarding. I would make it over a root—although the roots in Whitehorse are pretty small—or ride over the ‘rollable rocks’ instead of walking around them. I would look a few feet ahead instead of at the ground under my front wheel and finally, I would feel the flow of a trail. I have been living on Vancouver Island for three years now, but this past month I was lucky enough to have a short period of time in Whitehorse and go for a ride with Kate. One trail we rode on Mount Mac is named “Collective”. My boyfriend actually started the trail, then it was worked on by some friends when we left, and finally the Whitehorse City Trail Crew, who are actually paid by the city of Whitehorse, finished it off with connecting trails and beautiful bridges. It was great to merrily roll along, grinning because I was having such a great ride, and then realize that these are the trails that caused me so much grief as a beginner. Sometimes we forget how far we have come. “Lead with your belly button,” said Kate. The berms that I learned on four years ago — that are on a super fun trail called “Can Can”— became smoother with more instruction. Again, I progress forward, feeling the joy of knowledge and just a little bit more freedom on my bike. Some physical set backs this month (raise your hand if you’re over 40 and have a bad back!), have forced me to ride shorter trails with less climbs. Today, as I cruised through the cool
forest at 6am to avoid the heat, I played a game with myself. I started off in my hardest gear and then I made myself look ahead at least 15 feet. Every time I did that for a count of ten, I could go to an easier gear. Every time I looked down at the trail in front of me, I dropped to a harder gear. It made my ‘easy’ ride feel like a very important lesson and it also helped me remember how fun it is to try and master this two-wheeled addiction. I am a lucky gal who has a boyfriend who is the most passionate mountain biker I have ever met; a bike mechanic/coach; and the most understanding patient person on the planet. Now, four years into our personal and biking relationship, I have let the door to instruction fly open. I am ready to listen. From being sent out onto the off-camber rooty trails of the hidden lakes, to finding love on two wheels and off, I thank the Whitehorse Collective for a great four years, and I look forward to many more. So now, when I hear the words, “I rode a mountain bike for the first time last night!” I want to inspire you to ride with a big smile on your face. Even if the smile comes after a few tumbles, there’s no better place to smile than on a bike. And if you want to roll over a rock and a slippery root, you will. But if you just want to count to ten in the beautiful woods on a cool crisp morning, then be there and enjoy that. That is what it is all about. Get on your bikes and ride, there’s always something good out there for you.
Photo Credit: Vanessa Marshak P. 9 | Mountain Bike for Her
Travel
Mountain Bike for Her | P. 10 Photo Credit: Teresa Edgar
The Bike Parks of Winter Park Words by Teresa Edgar
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The moose outside of the Winter Park Chamber of Commerce was looking good!
Photo Credit: Teresa Edgar Winter Park, known as the Mountain Bike Capital of the US, is a 1.5 hour drive from Denver and features for its over 600 miles of singletrack. It’s a little mountain biking mecca in a quaint mountain town. However, I wasn’t there to check out the cross-country trails, I was there to ride the two bike parks in the area: Granby Ranch and Trestle. Granby Ranch Granby Ranch is a 30-minute drive from Winter Park. I was lucky to be riding with Jamie Wolter, Granby’s bike park manager, who was able to give me a tour of the mountain. He also gave me a history on the trail network and filled me in on what’s in store for the future. When it was first built, Granby Ranch—which was then known as SolVista—prided itself on its raw trails with natural features and giving riders a west coast experience in Colorado. The trails did remind me of my home network on Vancouver Island and it was a treat to ride. While Granby Ranch’s green runs are what we consider a green here in BC, they would probably be closer to a blue in most places. Granby Ranch is attracting Mountain Bike for Her | P. 12
Diane Ehlert from the Chamber of Commerce on Strawberry Jam at Granby Ranch.
Photo Credit: Teresa Edgar families to their residential development, and they realized that the gnarly trails they prided themselves on weren’t “family-friendly”. To rectify this, they chose Moga’s Mile to smooth out and make it a true green. This will give their green trails a nice progression, from Strawberry Jam with it’s swoopy corners and berms to Loosey with it’s off-camber corners and rock gardens. Perfect for skills development for riding more technical trails. There is also a jump trail at Granby Ranch called Silky Johnson. This is the trail that brought a smile to my face. It’s the only blue rated run and all of the jumps are rollable. They have a predictable trajectory if you do choose to jump them. From here you work your way up to Cheez-It, another crowd favourite. However, there is more to Granby Ranch than the trails in the bike park. They also have lift-accessible cross-country trails, which sadly, I didn’t get a chance to check out on this trip. They have a well-stocked bike rental shop with both downhill and all-mountain/enduro bikes. I chose a Pivot Mach 6 for my afternoon at the park.
Teresa Edgar coming down the upper section of Shy Ann at Trestle Bike Park.
Photo Credit: Katie Levy Trestle Bike Park Trestle is the larger of the two parks and the Whistler Bike Park inspired its trails. It was home to Crankworx when they had their US stop and still hosts the Colorado Freeride Festival. I was there with Katie Levy, who had never been on a downhill bike before and was admittedly a bit nervous before we set off—riding downhill wasn’t her strong suit. Katie had a private coach from the bike school who let us know that the green runs at Trestle are more on the pedally side, so we skipped those and jumped straight to the blue run Shy Ann. It was a flow trail with nice berms and not too steep of a descent. It didn’t take long before Katie was riding like a rock star. While she was riding with her coach and working on her skills development, I went off to check out the other trails in the network. Trestle’s network consists of 59 trail sections, you can easily spend a day or two learning how the trails interconnect and choose your own adventure. One of my favourite trails was the black trail Search and Seizure, it starts off with a steep descent which leads into a more raw
Katie Levy with coach Tyler Kuntz on midShy Ann at the Trestle Bike Park. This was her first time on a downhill bike!
Photo Credit: Teresa Edgar trail with natural drops and rock gardens. It has the option of linking up with the blue trail Shy Ann or double black rated Trestle Downhill, depending on your comfort level. I was riding solo so I decided to stick to Shy Ann and link into the jump trail called Rainmaker. Rainmaker is one of the most popular trails at Trestle Bike Park. It was quiet when I rode it in the morning, but by the afternoon there were line-ups of people waiting to drop in. The trail itself was like a mix of Crank It Up and Crabapple Hits in Whistler, which is exactly what the trail designers were hoping for. It features consistent jumps, which you can roll or get good air. I found it to be a super fun trail, if jumps are your thing. I met up back up with Katie and her instructor and by this point she was feeling much more confident with her downhill skills and I had a good idea of how the trails connected. While they stayed on the blue runs, I found more challenging trails that would tie into their planned route so we were able to ride together; one of the bonuses of having interconnecting sections of trail in a network. When we were done for the day, we followed Long Trail to Jury Duty—it features P. 13 | Mountain Bike for Her
Teresa on Shy Ann, as captured by the on-course photographer. Buying photos at the bottom is a must when you’re checking out a new bike park!
Photo Credit: Sharp Shooter Images
Diane and Katie at Devil’s Thumb Ranch.
long boardwalk — which connected to The Boulevard and ended at the village. There were small wall rides along the way, which by this time Katie was handling with ease. And of course we had to stop to purchase our photos from the on-course photographer! Things to Do Around Winter Park
Photo Credit: Teresa Edgar Mountain Bike for Her | P. 14
Devil’s Thumb Ranch offers a host of activities from zip lining to yoga on a standup paddleboard if you’re looking to get off the bike. There’s also a spa if you feel like pampering yourself. Plus Devil’s Thumb has a great restaurant called Heck’s that features one of the best burgers I’ve ever had. Katie and I, along with our host Diane from the Winter Park Chamber of Commerce, rented bikes to explore the area around the ranch. We rode the horse paths and crosscountry ski trails with a stop at the petting zoo; which is located at the ranch stables. If you do plan on biking at Devil’s Thumb, we recommend sticking to the ski routes as much
The women’s washroom at the Foundry Cinema & Bowl was definitely the brightest washroom we had ever seen! (The men’s washroom has TVs above the urinals.)
Photo Credit: Teresa Edgar as possible. Another place worth visiting is the Foundry Cinema & Bowl where we hung out to eat pizza and went bowling at their 10-pin bowling alley. And make sure you head to the loo; it really is a thing of beauty! However, no trip is complete without a stop at the Library. No, not that library… The Library Sports Grille & Brewery. Their craft beer is to die for! I highly recommend the blueberrypomegranate wheat ale. There is also plenty of shopping in the village at the bottom of Trestle Bike Park if you’re looking for souvenirs to take home, along with sports shops along Main St in Winter Park itself. Another thing worth doing is the Tour de Bike which is a self-guided bike tour of the restaurants around Winter Park that is hosted by the Winter Park Chamber of Commerce. It costs $10 and includes two drink tickets. There are rental shops that can supply you with cruiser bikes if you don’t want to pedal around town on your moutain bike.
Katie during the Tour de Bike with Trestle Bike Park and downtown Winter Park in the background.
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Racing
Action Plan Racing Injured Requires an Words by Carmel Ecker
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s I threw my leg over my mountain bike and pedalled up to the day 1 start line of the 2015 BC Bike Race, I silently hoped that my body had healed enough to handle what I was about to put it through. Just six weeks earlier, I had jarred my lower back in a fall that seemed innocuous at the time, but had turned into excruciating pain over the following weeks. Since then, I’d been doing everything possible to fix what I’d broken, which turned out to be an irritated disc in my lower back and damage to my right sacroiliac (SI) joint. I maxed out my work benefits and paid a few hundred bucks out of my own pocket for registered massage therapy, chiropractic care and physiotherapy. I followed their advice, did the prescribed exercises and avoided body positions that aggravated the problem. Because cycling contributed to the pain, I also stopped road riding and mountain biking completely a month before the race. Far from having the fitness of an elite athlete, I was nervous about losing so much training time, but as one of my riding buddies pointed out, I could probably finish the race without training, but I couldn’t finish without healing. Facing 310 kilometres of riding with 10,000 Mountain Bike for Her | P. 16
metres of vertical over seven days–my longest race by six days and 250 kilometres–I had to get as close to healthy as possible. It was clear, though, that I would not be at 100 per cent by race start. As race day crept closer, I was improving physically, but mentally I was scared that Southern B.C.’s bone-jarring downhill trails would have me in the medical tent before I even warmed up. It was a despairing thought given the investment I’d made: thousands of dollars entering the race and buying a new bike, and six months preparing my body with all the extra saddle time I could squeeze in between working and parenting. I considered selling my entry a few times during my month of healing, especially in the first few days when just sitting at my desk had me in tears from the constant throbbing pain that ran across my lower back. But I just couldn’t bring myself to pull the pin. Call it bull-headed determination–courtesy of my dad–or call it patient optimism–more of a mom trait–but I refused to deviate from the plan to do the race this year alongside two of my best friends. Everything was in place. Childcare:
Photo Credit: Scott Zuk P. 17 | Mountain Bike for Her
Photo Credit: Scott Zuk check. Accommodations: check. Transportation: check. Support: check. As a single parent, I’m acutely aware that when a plan comes together, you make sure your ass is able to seize the opportunity. It might not come around again. And so, amidst a heat wave uncommon to this rainforest region of B.C., I rolled out, accepting whatever fate awaited me and my body on the first stage in Cumberland. I passed under the zig-zag pattern of festive multi-coloured flags hanging over the roadway that doubled as a starting gate and reminded myself that I’d done everything possible to heal. All I could do was maintain it by pacing myself, resting at regular intervals, and even stretching on the side of the trail if necessary. This would not be a race against the 599 other mountain bikers. My foes were long and exposed fire road climbs, technical downhill single track, heat that peaked at 40 degrees, and my own physical limits. All four of these took me to task that first day, and when I crossed the finish line six hours later, I wasn’t sure my body would carry me through the six days that still lay ahead. Though the first half of the ride went well, I made some mistakes on the second part of Mountain Bike for Her | P. 18
the course. I hadn’t managed my mental game very well and slipped into a negative headspace at the top of the gruelling second climb, which had featured 10 kilometres of sun-exposed fire road at mid-day. Feeling overheated, tired and grumpy, I pushed myself too hard in the final 10 kilometres of single track just to get off the course as quickly as possible. My ass-backward thinking was that more time on course meant more strain on my back when a good long rest at the second aid station might have given me the perk up I needed. After barrelling down the trails and ignoring my body’s plea for rest, I felt completely shattered rolling into base camp. As I lay exhausted and in pain in front of the food tent near the finish line, a friend who is involved with the race came over to ask me how the day went. I’m sure he could tell from my face that it had not been my best day on a bike. I told him I wasn’t sure I was going to get through day 3, the infamous Earls Cove to Sechelt leg of the race. At 59 kilometres, it was the longest day and we had been told there were long stretches of exposed fire road. He laughed a little and said, “Woah! Don’t get that far ahead. Take it one day at a time.” As I sat on the grass, grumpily munching
copious amounts of watermelon after he left, I conceded that if I had any hope of finishing each day and enjoying myself in the process, I would have to heed his advice and do a better job of listening to my body too. This race was my big vacation for the year. Every day should have felt like heaven, but I was so focused on rising above my injury that I had risked adding to the damage in my back and nearly ruined a perfectly good day of mountain biking in the process. Luckily, my body bounced back and the first day’s reality check helped ensure the next six days were full of the fun single track adventures I had anticipated when I signed up for this race a year earlier. To keep my back happy, I did a few different things. Upon the testimony of a fellow racer, I joined the queue of scraped, bruised and saddle-sore riders at the medical tent each morning to have my back reinforced with with kinesiology tape. This stuff is supposed to decrease muscle fatigue. Since I noticed a distinct improvement over the next few days, I’d say it worked for me. I also continued doing cobra stretches throughout the day to assuage the disc irritation. Basically, the disc was popping out of place when I bent forward so curving my back the other way popped it back into place. This stretch was a key factor in my healing process so I wasn’t going to stop and risk regression. My final defence in the war on pain was to use a “hurts-so-good” foam roller on my iliotibial (IT) band, which can contribute to SI joint pain when it’s tight. I also used the love of the foam roller on my quads, calves and hamstrings most nights to fend off the inevitable muscle pain that comes when a weekend warrior decides to mountain bike for seven days straight. Since my back pain seemed to improve over the next few days, I’d say my tactics worked, though no part of me wanted to be near a bicycle for at least a week after crossing the finish line on day seven in Whistler. Was choosing to race despite being roughly 75 per cent healed a good idea? Probably not. Am I glad I did it anyway? Damn straight!
Photo Credit: Scott Zuk P. 19 | Mountain Bike for Her
Training
Ice-Cream, Beer and Self-Pity
The Guide to Injury Recovery Words by Jaclyn Delacroix
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Photo Credit: Jaclyn Delacroix
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Photo Credit: Jaclyn Delacroix
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erious injuries such as broken bones, separations, strains and sprains can put you off the bike for weeks, sometimes even months. I’ve often seen people exacerbate their healing times by having a pity party. Doing nothing but sitting around drinking beer, eating ice cream and feeling sorry for yourself while you wait to recover so you can “get back at it” is probably the worst thing you can do. Although I have no magic cure for making bones heal faster, I do have a few tips to get you back to full strength as soon as possible after injury, with a minimum of muscle and cardio loss. Remember, injuries cause imbalances. If you injure a leg, you start to limp, and if you never re-train yourself to walk properly again, you can retain a portion of that limp into the future (which could cause another injury years down the line - yes, seriously). This is roughly how my ideal timeline looks
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when I get injured. First 72 Hours This is usually the assessment time. Everything is puffy and swollen. Right here, in this time frame, is the only time I recommend using ice. Modern research shows that over-icing an injury can actually impede recovery time1. I might use a little to help with pain but that’s about it. The only activity I’m doing right now is resting. First Two Weeks This is where I get in to see my physiotherapist. Depending on the injury, the sooner the better. Regardless of the injury, a physio will be able to get you started on some sort of recovery program, and it’s this time frame right here that will pay off big when it comes to the tail end
Photo Credit: Jaclyn Delacroix of your injury. Doing rehabilitation as early as possible will reduce pain, reduce muscle atrophy and give you full strength and mobility sooner. Also depending on the injury, this is when I start getting back into light activities. Obviously, a leg injury can make it hard, but that’s the only excuse you should have. If you can walk, get out there and start hiking. I know a lot of bikers who feel lost without their bike, but you don’t have to go and hike the Grouse Grind. Go explore your local trail network, hike up trails, see what’s out there. Right here in this time frame, you are starting to ensure you don’t loose all your cardio gains. Lastly, this is where I begin seeing what else I can do to help my recovery. I’ve used both acupuncture and massage therapy to help reduce pain and promote healing. I also clean up my diet, meaning no beer and no junk food. Lots of good wholesome foods along with some
vitamin supplements to make sure my body has everything it needs to heal itself. Three Weeks to Six Weeks At this point in time your physio (and hopefully a little common sense) will have told you what you can’t do, along with starting you on a rehabilitation program, but this is also the time where you return to the gym. Lower body injury? Work the upper body. Upper body injury? Work the lower body. Though I am generally a “free weights are king, leave the machines alone” kinda girl, this is the one time where I ignore that rule. If you have a broken arm, it’s gonna be kind of hard to do deadlifts and squats. This is also where I get back into more intense cardio training. I’m not a stationary bike person, other than teaching spin class, since I personally find it very hard to sit on such a bike P. 23 | Mountain Bike for Her
and spin! If you can do that, awesome: you can use the stationary trainer as a great training tool to work on intervals or even put in some longer distances. Personally, I prefer to get out on foot and hike up mountains, most of my epic hikes have been done while I was recovering from injuries and couldn’t ride my bike. Actually, I recommend it; hiking will get you outside -- ideally with other people -- give you plenty of fresh air and exercise, and if you start hiking up mountains, it may even give you a sense of achievement (at the very least it will give you a really cool view). Six Weeks and Beyond It’s hopefully in this time frame that you get the thumbs up to return to full activity. If you have just spent the last six-plus weeks doing what I’ve suggested, then you should find that your fitness levels shouldn’t be too far off from where you left them when you injured yourself. Now imagine the person who spent the last sixplus weeks sitting around, waiting to get better so they could start rehabbing! Doesn’t make a lot of sense. Summary At the end of the day, everyone’s injury and recovery times are different. If they are serious enough, they can take months to heal. This article isn’t a onerecovery-fits-all program; it’s some general advice and thoughts from someone who has been injured many times and who often has people ask me, “Wow, you sure seemed to recover quickly. How do you do it?” References 1. Hocutt, J. E., Jr., R. Jaffe, C. R. Rylander, and J. K. Beebe, 1982, Cryotherapy in ankle sprains: The American Journal of Sports Medicine, 10, 316-319.
Photo Credit: Jaclyn Delacroix Mountain Bike for Her | P. 24
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Tips
Kinesiology Tape
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Words & Photos by Dr Colin Wilson, DC
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hile taping racers at the BC Bike Race, I often hear from curious onlookers, “Does that stuff really help?� Many still ask how or why kinesiology tape works. The fivefold function of kinesiology tape includes; pain reduction (skin stimulation interferes with pain signals to the brain), decompression (reduction of swelling and inflammation by lifting the layers of skin allowing better blood flow), delay fatigue (help balance the load between overworked and underactive tissue), normalizes muscle tone (helping to repattern muscles and tissues to coordinate movement patterns for better healing) and spreading physical stress (in comparison to standard taping to reduce movement, kinesiology tape helps by allowing full movement while distributing forces to other tissues, ligaments and even bones). Kinesiology tape has been in Canada since the 1990’s, first by the brand Kinesio Tex, and more recently from a selection of additional companies who have joined in with their own versions of the tape. Common brands include KT Tape, K Tape, Strength Tape, and my preference, Mountain Bike for Her | P. 28
RockTape. The BC Bike Race has been my proving ground for all forms of taping product. Sweat, dirt, mud, bushes and more try to peel the tape from riders’ bodies, RockTape showing the best ability to stay stuck. While kinesiology tapes are similar in class, the adhesive and the elastic natures vary from other brands, and I found to be the best combination for my practice. RockTape has also created a whole program for therapists of all sorts to help with the whole realm of movement analysis and treatment. Applications can last for 3 to 5 days if done properly, which creates round the clock support and improvement. At multi-day events like the BC Bike Race, strain builds on the day before creating hot spots, tenderness and weakness. Not uncommon are a seat height or angle change from a crash -or just shipping the bike -- to part changes such as shoes, cleats grips etc. Each morning we see more and more riders come by the taping station to help patch up their bodies for another day. The joy comes at the end of the day when we see them at dinner
or relaxing on site and the pain was gone or the issue has significantly improved. While it works great at an event like this, kinesiology tape is also very helpful in your regular riding and daily living. Find a qualified Fascial Movement Taping practitioner who can get you started, and you, too, can benefit from kinesiology tape. The following common taping sites are for demonstration only. Please seek a qualified practitioner for proper assessment and treatment.
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Knee One of the most common with cyclists is knee pain. At least 50% of the morning taping involves the knee, IT band and other nearby structures.
Low Back Hours in the saddle, wearing a hydration pack and pushing up steep hills can do a number on the low back.
Shoulder Hockey was my training ground for shoulder taping, and on the bike race, an unplanned dismount often turns into a sore shoulder.
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Forearms & Wrists White knuckle grip will often create some tension and cramping in the wrist forearm and elbow.
Ankle / Achilles Broken chains and flat tires can turn into a long walk. Cycling shoes are often not formed for extended walking sessions, leading to an irritated Achilles tendon.
Combinations Kinesiology tape can often be combined with other forms of tape including typical athletic tape, other elastic tapes and more.
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Reflection
Appointment Time with Some Dirt Words by Michelle Lambert
A
lthough I have not been racing lately, I have been doing plenty of riding and having a blast exploring all the sweet trails in my small part of the world. I start thinking about racing, and of all the excitement, nervousness, and unplanned chaos that comes hand-in-hand with weekend racing and I remember why I began racing in the first place: I love chaos; I love the feeling of butterflies in my stomach as I stand at the start line, waiting for the race director to yell “GO”; I love getting beat up on a technically and strenuously demanding racecourse; and crawling across the finish line, half dead.
Photo Credit: Rick Lambert
morning sleepiness, they finally start calling everyone to the starting area. I line up with the women in my category and wait nervously for us to be called to the start line. When we’re finally called forward, I line up in the front row on the right side and start sizing up the other girls and notice there are about eight women in my group, some that look really fast. With a bang the whole group takes off like a rocket into outer space; the hustling and bustling starts right away. There is a half mile climb at the beginning to help thin out the group in time for the singletrack and the entire course is a 5-mile loop with a nice mix of fire roads and choice Then... singletrack. Two of the women in my category -both in yellow and black outfits -- immediately We arrive at the race site and I have two hours go for hole shot at the top of the climb so I grab until the start so we head to registration to pick the wheel of the rider in front of me, and we take up our race numbers and return to the car to off down the first twisty singletrack. It’s not very change into our bike kits. I start my warm up and steep, just buffed and banked singletrack with after a half hour of trying to shake off the early sandy corners. The yellow clad racers are still Mountain Bike for Her | P. 32
in the front of the group as we get dumped onto a fire road that leads us to furthest point on the course, so I settle into a steady pace and make my way up the 2-mile fire road. My plan is to stay back until we get to the end of the fire road, so I stay behind three other racers in order to conserve my energy. There is approximately a half-mile left till the singletrack cut-off so I glance back to see if anyone is gaining on us and sure enough there is another girl cranking her way up the fire road. I move to left side of the trail and try to pick up my pace as much as my tired legs will let me. I’m hoping our group will speed up so the girl barrelling up behind us doesn’t bridge the gap. Fortunately, I manage to beat everyone in my group to the singletrack and take the first sharp turn which leads down a narrow trail full of switchbacks. I swoop down the singletrack like a hawk looking for a snake. Down around the turns, I think to myself, “man, I’m nailing these switchbacks”, however coming through the second to last turn I approach it too rapidly and my back end proceeds to slide out in a sand pit. This causes me to pop my left cleat out of my pedal and catch myself in a weird flailing kind of way to keep from completely bailing off my bike. I made a big mistake navigating those corners so fast and this mistake allowed the three racers to catch back up and pass me along with the girl who was trying to bridge the gap to our group. We all descend down the fire road back to the start/finish area and the next two laps are a matter of me trying to stay within sight of the leaders, and not lose any more places. No matter how hard I push myself I cannot make any gains and I am starting to tire, so I back off to keep from blowing up. Toward the middle of the last lap, I start to catch up to the fire road girl but never quite make the connection so I stay at my pace for the rest of the race and ended up finishing fifth. After the race, my husband Rick and I drink a few beers and chill out in the late spring sun. Not a bad way to spend the day! Now... It has been over a year since I did my last
amateur cross-country race between moving, family/work responsibilities, and a self-admitted laziness in actually getting my ass to a race early Sunday morning. It’s been a while, but I do miss this part of my cycling experience. Then I start reminiscing about past races and the adventures I’ve had while competing or travelling to an event -- some awesome and some I would like to forget -- but one thing I can tell you, being an amateur racer is never dull! Like the time a group of us ended up getting lost while on the course at Sea Otter because the course volunteer left his post at a two-way intersection, so we took a right turn instead of a left. Needless to say, we lost a lot of time! Or the time a local radio station put on one particular race that we planned to do. We packed everything in the car and headed to the race site. Upon our arrival we pulled the bikes off the car, changed into our kits, and I then realized I had left my bike shoes at home. Crap! We were too far away to retrieve them and no one had an extra pair of shoes I could borrow so I was forced to watch from the sidelines. Then there was the race we did was in a town called Briones, in Northern California, which was a few hours from our home. We arrived at the venue site with no complications and had just finished setting up our campsite when suddenly a police car drove in rapidly and over loudspeakers announced that everyone needed to evacuate the campsite due to a grass fire headed in our direction. We looked to the south to see a large column of smoke billowing into the warm summer early evening sky. We had literally just arrived after driving three hours and were forced to pack everything up and vacate! Later on, we were allowed back in and we were able to do the race the next morning. I wouldn’t trade any of the experiences that I have had while traversing up and down and all over California and Arizona in the quest to be an amateur racer. I don’t earn living at racing; the racing is just for little plastic trophies and medals but they are solid gold to me. Instead, I race because it is challenging, scary, physically demanding, and fun all at the same time. It’s awesome and I can’t wait to do it again.
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Events
The
BC Bike Race
Vibe
Words & Photos by Teresa Edgar
I
find it difficult to describe the BC Bike Race to people who have never experienced it before. From the epic singletrack to the people cheering you on along the way, it’s hard to fathom that this is a 7-day race. People jokingly call it the summer camp for adults, and by the end of the week, most would agree. The thing that sets the BC Bike Race apart from other races is the overall vibe. You can literally feel it when you’re out on course. Some of the vibe is planned -- like some of the cheering sections you come across -- while most of the it is very organic. Trying to put the experience into words just doesn’t do the week justice so we went on course to capture some of the moments in photos. There are some things you really need to see to believe...
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Tara Miller from Cumberland, BC was all smiles everytime we saw her. We think it truly was her best week on a bike! P. 35 | Mountain Bike for Her
LEFT: Trail names that make you wonder in Cumberland (the locals know that this was the name of a pub in Cumberland’s coal mining days). BELOW: Yoga on the beach followed by epic sunsets. Powell River is the most scenic of the basecamps, it’s no wonder racers get to spend two nights here.
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ABOVE: It’s not uncommon to see locals cheering on their friends throughout the week. RIGHT: Dave Howells, this year’s race MC, gets the crowd pumped on Day 6 in Squamish. BELOW: The crew at Obsession Bikes are known for working through the night to make sure the racers’ bikes are ready for them in the morning.
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Welcome to the Rocky Mountain Bicycles Living Room! This was a planned cheer sections at the top of Expresso, one of the featured trails in North Vancouver. Located at the top of Fromme, it was a welcome oasis for racers before making the descent to basecamp.
ABOVE RIGHT: Wade Simmons, the Godfather of Freeride and the host of the Rocky Mountain Bicycles Living Room, and Brett Tippie were both onhand to cheer the racers on. ABOVE: Rocky sponsored athlete Andreanne Lanthier was all smiles as she crossed over the area rug. LEFT: No one was safe from the super soaker! Roanne English gets doused before heading down Expresso. After a hot climb, the racers enjoyed the brief cool down.
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One of the organic cheer sections was on Day 7 in Whistler, which was organized by one of the BC Bike Race’s massage therapists, Andre Weaver. With costumes, tunes, and most of the massage therapists in attendance, it set the tone for the racers’ big finish. ABOVE LEFT: One of the mythical creatures seen in the woods. He only made a brief appearance before disappearing down the trail. ABOVE RIGHT: After finishing the race, Team Tall Racing got into the spirit by changing into speedos and joining in on the fun. LEFT: “Would you like fries with that?” Andre Weaver, dressed as a side of fries, has racers Jenn Thiel and Miranda Devisser laughing as they make their way through the cheer zone.
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