Friday, August 29, 2014

GranFondo Banff ride report

Team IBM ready to roll!

 For the second year in a row, I organized Team IBM at the RBC Gran Fondo Banff, held Aug 23, 2014. This time around we had 23 riders wearing the IBM team colours!
IBMers love hosting clients at GranFondo Banff
The weather forecast was glum: we started the day @ 2C and were lucky to see 12C at the Finish Line. At least it didn't out-right rain on us! It was a struggle to stay warm all day, I ended up with a silk layer underneath my jersey and a wind jacket over top, wool socks, Gore-Tex knee warmers and Gore-Tex booties. Plus Ryan came up with a good solution for keeping my hands toasty: black Gorilla gloves (like the ones mechanics wear) over my cycling gloves kept the warmth in and the wet out. Good suggestion!

Warm up Jeanne!
One of my goals for the team this year was to coordinate some early season training rides. Starting in June, I hosted four group rides, some of them were short, some were on the Gran Fondo course, and some were long and into a strong headwind! The guys kept showing up, and we always had fun keeping up to Graham M. and Ryan S. and Steve S. (who were kind enough to pull us along in a peloton!). The best part of group training rides? BBQs in the backyard with burgers and BEvERages.

The team this year included some top-notch riders with some aggressive race-day goals. They didn't disappoint: Graham M. hauled his bike around the 150km course in 4:15:45. And others were content to hit personal distance markers, like Jeanne R. and Genie C. Congratulations to all of the Team IBM riders, you represented yourselves very well! I'm so proud of my team!
Graham ready to roll!
How did my day go? First of all, I didn't specifically "train" for this event - I was focused on XTerra Canmore, held 7 days earlier - here's a link to my race report - and I was more focused on making sure our clients had a top-shelf day. I thoroughly enjoyed learning about what motivated my team members to ride, their plans for training, their plans for future riding (Dave H. is pumped to continue his season!), and answering questions as best I could about the event and cycling. I was also excited to be riding with The Husband again this year - his cycling has jumped up a couple notches this year, and I know he's pleased with his result.

Ryan and Cindy at the Start Line 
The morning was cold and damp. I worried about fast descents on wet pavement, I worried about generating body heat, I worried about having enough strength in my legs. The route changed a bit this year, the organizers added 6km with a return trip around Tunnel Mountain. I found a great pack to ride up the 1A with, but rode most of the way home on my own into a headwind.

But there were lots of fun moments too! Here's a list of some of the fun things we accomplished:
Kevin and Cindy pre-ride
- great comaraderie among team-members
- good vibe at the Start Line
- watching people achieve new things and new goals
- talking smack with team members about their ride, their bike, their kit, their legs
- geek talk about the latest gadgets and bike paraphenelia
- fueling my body with whole foods (no pre-packaged goo or "energy" nutrition)
- finishing strong on a long ride on a cold day, total time for my ride was 5:34:30
Joey: are you excited to ride??
- wildlife on the course was amazing: one elk with a HUGE rack of antlers and his female companion (think King of the Forest), a cow moose and her calf, a coyote, kamikaze squirrels, and a bear. Yep, a bear! Up close and personal, at 147km into my ride, a bear wanted to cross the road 8' off my left shoulder. Why? To watch the cyclists, of course. Talk about a great way to improve your cadence in a hurry! As I understand it, they delayed the race for approx 20 min to allow this bruin a chance to meander off into the swamp. Close call!
- enjoying Finish Line hospitality in the Alta Classe tent with friends and colleagues - while wearing fuzzy blankets to keep from shivering!

Post-race blankets fend off the chill




Long-time riding buddies 
Girls rule the road

Tuesday, August 26, 2014

Rubber Side Down: XTerra Canmore Race Report

XTerra Canmore was my "A" race for the year.... but in the weeks prior to race day, I was having a hard time feeling "settled" about the event. After racing in Maui last year, I knew that coming back here would make me nervous - of course I want to repeat at Maui! But would I get a spot, can I improve again by leaps and bounds to make the qualifier? And we had a busy summer planned out, some back country hiking, lots of mountain biking, time with the kids, time with friends, work is busy and overly stressful, family pressures.... would it all come together? It took until the Wednesday before the race to feel like I had a good headspace for this race.

Boy, would I need it!

The weather forecast conspired against us: cold and rain in the forecast. And the drive to Canmore on Sunday morning left me questioning just how much of the bike course I would have to walk, as it was thumping down rain. I made some decisions and some promises to myself: above all else, be safe, and, of course, have fun!

I was racing with The Husband and a good friend Erin W. The Husband has done an amazing job learning to swim over the past two years, and this is his first solo triathlon - big time shout-out and congrats to him on this event! We had just enough time to prepare T1 and T2, walk through the race meeting and get on the bus.

There were several Spin Sisters racing both the Sprint and Competition course, so we chatted and warmed up before the swim. I did the warmup that I had planned, felt confident in the water, felt ready to go.

Unfortunately, my swim just wasn't up to par today. I cannot make sense of the why's and how's, but along the way my swim was just slow. I could feel how slow it was and tried to focus on technique, on breathing, I tried lots of tricks to get moving. Total swim time was 33min - about 2 min slower than last year. Grr.
2014 Swim: 33:46
2013 Swim: 31:42

My T1 was much improved over last year - my new HUUB wetsuit is awesome, easy to take off, I love it. I was smoothly and quickly on my way.
2014 T1: 4:12
2013 T1: 6:11

Surviving the wet trails - rubber side down!
Once on the bike, I knew that I had 2km of uphill pavement to ride before starting the climb at the Canmore Nordic Centre. I needed to stay steady and focused, settle into the bike, and not burn any matches before I even got started. My legs were feeling zippy, and I was gaining on some of the crowd ahead of me. And when I got to the Nordic Centre, I continued to pass people. As each of them fell back, I did a mental systems-check: I'm not usually in the passing lane, so I did a conscious check of my body with each rider and discovered I was in fine form so pressed onwards. The climb up to the Laundry Chutes was over faster than I remembered, and we were coming down some slippery, rooty, rocky single track. There were riders all over the place; in fact, all day long, riders were slipping and sliding across trails. I exhaled and rolled forward. I know the lines to ride, I know where the tricky parts show up and can be prepared, my experience with this course was to my benefit today, it was a safe and FUN ride! I leap-frogged with fellow Spin Sister Liz (who was part of an all-female team) for most of the first lap, but pulled ahead for lap 2. Lap 2 was even more fun, as I continued to pass people and confidently rode the trails. It was the perfect ride for those conditions, I kept the rubber side down and left my legs in good shape for the run.
"Race Face" starting lap 2


Total bike time: 2:08 - an improvement of 3 minutes over last year and done on a slippery course!
2014 Bike: 2:08:05
2013 Bike: 2:11:39








T2 was almost quick and smooth - but I forgot to grab the mandatory bear spray canister off my bike so had to go back for it.  Oops.
2014 T2: 1:05
2013 T2: 1:30

I promised myself that this run course was going to hurt, that if it didn't hurt I wasn't running hard enough and to get it in gear.
And let me tell you, it hurt. I kept my feet moving at a "run" motion for almost 7.5km. There was a hill, oh Lord there's a hill. It needed a short walk break. Erin W sassed me as she ran past, so I put it in gear. And I saw a woman about .5km behind me, she looked roughly my age and dammit, I wasn't going to let her pass me. So at the 8.5km mark, I turned it up another notch. I don't exactly remember the trail, the people, or the scenery. I simply ran. My legs hurt. Oh look, The Finish Line. I made it. It was a blur, I tried not to cry, and I tried not to fall over. I'm so glad both The Husband and Erin were at the Finish area, they propped me up and gave me a hug. I love racing with "my people." Total run time: 1:15.
2014 Run: 1:15:04
2013 Run: 1:16:
Crossing the Finish Line


Overall time:
2014: 4:02:08
2013: 4:09:38
That means I shaved 7 minutes off my time from last year on a slick course.  Holy smokes!

Is it enough to return to Maui? Maybe - I placed 4th, I am super proud of my effort, I know that my legs are empty and that I raced hard.  One of our very pregnant friends Laura commented on my "race face" - so focused and concentrated. She's right, I was in the moment, racing hard, and, honestly enjoying every second of it. What an incredible high! Maui would be amazing, and if I'm offered a roll-down spot, of course I will take it. Time will tell. In the meantime, I am very pleased with my race, and ready to hits the trails with some friends for a few more rides this season. Happy trails!


Friday, August 1, 2014

Revelry in Revelstoke


With my children happily en route to “Camp Aunt Robin,” The Husband and I headed out of town for 4 days of off-road adventures.  I like to try new trails in new areas, it gives me a chance to test my fitness and skills on unknown adventures. Mission successful! We chose Revelstoke for a couple of reasons: it’s close enough to drive in half a day, and I have been hankering to ride The Keystone Standard Basin trail ever since I heard about it 18 months ago. More on KSB to follow….

Day 1: Drive from Calgary to Revelstoke and get organized
After we finally got rolling late Friday morning, Revelstoke welcomed us with blue skies. Our B&B, The Courthouse Inn (loved it! Highly recommended!), is located within 10min walk of historic downtown, and the owners and hosts were warm and full of great ideas for local eateries and attractions.

We also checked out one of the local bike shops, Flowt, who were keen to share their knowledge of local trails and were a great source of info.  Thanks guys! They also freely dispense the local trail maps, good for helping to determine routes and distances. 

We decided on a “short” trail run before dinner, and both the B&B and Flowt agreed that the “5k” loop would be a good choice (note: the 5km goes in one direction to the apex of the loop, making the total distance a 10km loop).  We started at the Rail Museum and headed UP through the trees, under Hwy 1, and continued going UP for almost 5km! There is an add-on loop at the end of the trail, “Inspiration Loop” and while it was an absolutely gorgeous Ewok forest trail, I was finding it tough to be inspired – until I started to run downhill, which was certainly a relief after climbing for 45min.  I’m pretty happy with my running this year, my feet move faster and I have better longevity. I’m not positive I’m faster on the trails (certainly faster on pavement, but it’s tough to judge off-road), but I am able to keep my feet underneath me while climbing most hills, and I certainly take fewer walk-breaks than I used to.  Consistency has been the name of the game. This loop trail is used in winter for XC skiing, but it’s perfect for a quick trail run during the summer, loamy underfoot and well-trodden singletrack. 

We headed to The Village Idiot post-run for some supper, where the local brewery, Mt Begbie, was on tap and the pizza was delicious, filling, and large enough to take for lunch the next day!

Our B&B had amazing, 3-course, 5-star breakfasts.  I enjoyed a large bowl of fruit topped with crème fraiche, egg soufflé, and “dessert” each morning. Dessert was fresh banana, blueberry or chocolate muffin-cake-morsels of goodness.  Yummy. 

KSB is not for the faint of heart, but if you want to ride through high-alpine meadows bursting with wildflowers, watch waterfalls tumble and rumble from astonishing heights, and challenge both your technical and fitness skills, you will be in heaven.

It is located approx. 50km north of Revelstoke on Hwy 23, where you then drive along a fire road for close to 14km. The trailhead is well marked and has a unique outhouse.

At the trailhead for KSB, excited to ride!
The initial 100m out of the parking lot are hell: large, loose rocks, steep pitch, and an adoring audience in the parking lot as they assemble their kits.  After that, you have to survive the cardiac-arrest inducing technical 1.5km climb through a clearcut up to the tree line.  

This view awaits you - if you survive the first 1.5-2km!
It is worth persevering, because from this point forward, you enjoy clear, almost 360 degree views, with panoramas of the entire basin as you circle counter-clockwise around the basin before heading up and over the ridge. The trail continues to climb, descend, climb some more, then descend, climb again…. You get the picture! From the first viewpoint, you can see a tall waterfall – that’s your first checkpoint. 
Time to start climbing again...
From here, you ascend a large boulder field (we encountered some large snow patches to traverse), and head up a very steep z-switchback. I would love to meet the people who can ride this beast, it’s wicked! Once up the switchback, you traverse the cliff, surrounded by wildflowers whose stems and greenery hide the true extremity of the pitch. I didn’t appreciate the exposure until the return trip, which was downhill along said cliff.  Eek!

Gorgeous ride thru fields of wildflowers on a wicked pitch, whose true steepness is (thankfully!) masked by the flowers. 

Once off the face of the mountain, you head up some more into true alpine, where the floor is blanketed in moss campion and saxifrage and more wildflowers than I could dream of! Here is where the 50mm of rain that fell in the previous week were noticed. The early sections of the trail were well-drained and virtually mud-free.  Once over the ridge, we noticed considerable stretches of mud and standing water. I’m sure a few days of hot sun would dry this out, but it did look like some serious trail damage could be an issue, both from trail braiding and from deep trenches. We did our best to ride through the muck and tried to leave minimal impact. We started to descend to the small lake and seasonal snowmobiler cabin, where we luxuriated in the view, relatively free from the dreaded mosquitos and horseflies that are rumoured to live up here.  Our day was relatively cool – only 18 C with a bit of a breeze – so the monsters weren’t around. I would put good money on an infestation and feeding frenzy if the temp were about 20C in a few days time!

No flies - today...
We took our time eating lunch, and eventually mounted up for the 2km climb out of the valley and back to our trail. The ride home was net downhill, but the trail has plenty of ups and downs along the way. The dreaded exposure on the cliff, and the steep z-switchback gave us some pause along the way, but the ride ended all-too-soon.
The Husband followed my example and opted out of the tricky descent, there can be high consequences if you miss the line. 
I survived the first climb, ready to enjoy the Basin.
Overall, this was a tough, technical ride that required good fitness to finish without being a complete mess for a week post-ride. It is entirely worth the effort and I would claim it is the premiere ride in the area!


 The beauty of the ride, the variety of terrain, and the quality of the trail leave me breathless. I feel privileged to have ridden a trail of this caliber.  In retrospect, having also ridden Frisby Ridge, I will give KSB the edge as being my favourite trail for the weekend, it left me breathless and astonished.  It was fantastic in the Tennessee Williams sense. Highly, highly recommended. 

We dined at the Woolsey Creek Bistro – OMG, gourmet food at the end of a long ride is the best way to celebrate! The chefs here are stunning. Go check it out.

Great effort, time, and money has been invested over the past few years into the Mount MacPherson trails, located within 10 min of Revelstoke on Hwy 23 south.

Here is the trail combo that we rode:
Flowdown to Dusty Beaver, up View to Buff Enuff, along Tight Rope to go down Berm Donor, across Tamtrum (I almost had one!), back up Buff Enuff, across Tight Rope again to go up the other side of Berm Donor to Dusty Beaver and descend Flowdown. Thanks to the boys at Flowt for this route, it was kick-ass!  

Good note: the local trail-building association organized a sponsorship for printing the maps, which are FREE and available at both bike shops and at the BC tourist info centre. The maps are incredibly accurate, but not very durable (I taped mine with packaging tape to keep it from splitting along the seams).

The trails climb and wind their way through an old-growth forest that belongs on Endor, across a cut-block that has regenerated into a lush patch of beauty, and along the edge of some ridges.  The trails are truly buff, well-maintained, well-signed and rated according to their difficulty. We even ran into a Spin Sister along the way (hi Gwyneth!). There is a little something for everyone in this forest, smooth riding for beginners, roots and drops for those who have a bit more experience, and thrilling DH gnarly technical shit for the advanced riders.  We are looking forward to returning to Revelstoke to explore more of the trails in this area, they were excellent!

This was our “easy” day, so after 4 hours of fun we headed for Halcyon Hot Springs, an hour drive and ferry ride south.  We dined like royalty and enjoyed a soak in the world’s best mineral springs. No kidding, these springs are reputed to have the best mineral concentration of lithium, sulphur and others that are ideal for healing. All I can say is this: my legs, after three days of pretty extreme output, felt recovered and zippy on Day 4.

Day 4: Frisby Ridge
All weekend long, we encountered other riders who positively raved about this trail. We had it listed as our #2 must-ride for the trip, so we were looking forward to seeing how it would ride. We were worried about reports of snow at the higher elevations, and we had been warned about extensive mud, and of course, the annoying, ever-present and painful horseflies (these monsters have bodies roughly the size of my thumbnail!). The locals are proud of this new trail, and it’s been groomed and sculpted to perfection. We were also prepared for some amazing views and enjoying another day of mountain biking in the high alpine meadows.

All of it came true!
Almost at the Lake - beautiful alpine meadows in bloom
The trail was incredible: I didn’t fully appreciate the technical elements on the way up. We rode for just under 2 hours, entirely uphill. There were a few spots that I would consider “technical,” but I was heavily focused on keeping my legs moving and riding uphill. I think my Garmin recorded a steady heart-rate of 153bmp for approx. 1:15 before I decided to refuel for the final push to the top. When riding this trail, it’s not a tough technical climb, it’s just relentless, you have to be willing to keep the legs spinning with some torque on the pedals for a long time, all while tolerating the steady, unrelenting buzz of the horseflies that keep you company for the duration of your ride. If you can do this, you will be rewarded with vistas and wildflowers and alpine lakes that are unmatched. The trail ultimately descends to a small lake (good for filtering some water for the return trip – bring a water filter!) and a cabin where you can take refuge from the horseflies, which is almost anti-climactic in comparison to the views you had on the ridge.  

Cabin beside the lake offered respite from horseflies.
The ride down makes all the climbing even more valuable, because you will get to appreciate the technical side of the buff trail you muscled up, while still marvelling in your surroundings.  Yes, it sounds like I’m gushing, but the scenery was amazing.

Post-ride we headed to Williamson Lake, the local swimming hole, to go for a quick dip before jumping back in the truck for the long drive home. A great little lake fit for families on a hot day.

Overall, riding in Revelstoke has something for every level of rider, but the big rides, both KSB and Frisby, require some strong base fitness and technical chops. Both are a great way to step up your abilities while still enjoying the panoramas.  I feel very honoured and blessed to visit these amazing areas.