BC Bike Race 2015

Grab a coffee or glass of wine and buckle in, this is a long posting!

Before I get started, I want to list my thank-yous up front:

Ryan: it was amazing to ride this week with you, train with you, laugh with you.

My kids: thanks for hanging out at trailheads while I finish one more lap, wait for me at home while I do another long ride.

Coach Jack: you nailed the training for this, I could not have been better prepared.

My posse of girls: thanks for riding with me, listening to me go on ad nauseum about training and racing, watching my children, feeding us and more.

Muddbunnies: thanks for taking a chance on this Alberta-based racer, I love being on your team!

Calgary Cycle: my bike is always in top-shape, it is a joy to ride a well-tuned bike, thanks to Rabbit and Michail.

Sockology: I always feel so well supported (pun intended!) and celebrated by this awesome company under Angelika's leadership, thank-you for making me feel special.


At last, the long-awaited race report! I know, it's been three months since BCBR, and trust me, I've been thinking about how to write this post many, many times.

What took so long?

BCBR is an experience that is very difficult to explain. By far, it was my favourite race EVER. It was also the toughest race. Articulating the awesome/gruelling feeling is difficult. So here goes!

How did my 10-day BC Bike Race experience go? Read on!

Pre-Race Adventures in Vancouver

The Husband and I arrived in North Vancouver on Wednesday, June 25, several days ahead of package pickup. We wanted time to assemble bikes (who knows what airlines might mess up these days - thankfully our bikes arrived unscathed), relax, ride The North Shore, and be rested for the main event. We were super impressed by the transit system in Vancouver: we landed at Vancouver International Airport, took the Skytrain to downtown Vancouver, hopped the water bus to North Van, and walked 2 blocks to our hotel, all while dragging bikes bags and luggage.

Luggage loaded and ready to go to the airport!

Transit was convenient, no need to rent a car. We checked in, assembled bikes, had lunch on the waterfront, and (get this!) took a nap.

Good thing we were well rested! We were scheduled to ride Mt Fromme with my Muddbunnies teammates. Again, public transit in North Vancouver got us to the base of a steep hill that led to the trailhead. I think the paved road was steeper up than the fireroad that we climbed to get to our trails!

A warren of Muddbunnies at the trailhead on Fromme

 Meeting Muddbunnies in person was amazing. These ladies are so fun, so welcoming! There were over 40 of us at the trailhead, and the camaraderie reminded me of my home posse of riders. I would love to mix Muddbunnies and Spin Sisters on some exchange rides! Race Team Manager Crystal had arranged for The Boyfriend to ride with The Husband - so off they went to preview Espresso, one of the feature trails on BCBR. I stuck with my teammates, and Ride Leader Gina and Crystal pointed us up the fireroad. I climbed well, even tho I was nervous about riding with these kick-ass girls. Once at the singletrack for the evening, I waited while the others pulled out more and more kit: elbow pads, knee pads, full-face helmets... Then they adjusted their bikes, dropping seats and so on. I was standing there in lycra and a roadie helmet (more ventilation to keep me cool in this 40C weather). Eek. What have I gotten myself into???

Muddbunnies race team members: Nancy, Crystal, Cindy & Gina

We dropped onto the loamy trail and promptly rolled off a bathtub. Yep, a bathtub. Followed by a rocky, craggy, steep mini-cliff. Yeah, I didn't ride that one. But then I put on my big girl panties, dropped my bike seat, clipped into the pedals, and RODE. Wow, awesome trails, some wooden structures, lots of "let me try that again" moments - but I had a blast!! I rode conservatively, I was worried about getting to the start line, so took it easy, but what a great ride! It made me excited for Day 5, calmed some of my nerves (I can ride this stuff!), and I relaxed into riding with a great group of ladies. Naturally, we headed to the pub afterwards to celebrate.

Post-ride beer with new friends. The Husband, The Boyfriend (to be clear: not MY boyfriend), and me. 

The next couple of days were relaxing: we played "tourist" at the Vancouver Aquarium, strolled thru an evening open-air market for some ice cream, visited with JH in Deep Cove for some pizza and walk by the cove (what an amazing place!). A good vacation in advance of some truly epic riding!

View from hotel room the night before it all begins

Package Pickup and Day Zero travel to Cumberland

Package pickup was a breeze! It was a good omen of the goodness to come all week long. The logistics and organization for this event must be enormous - and we enjoyed a seamless experience! From boats to buses to tents to arenas, it was all very well organized. Sure, we stood in line sometimes, but if you showed up at the appointed time, the schedule worked like clockwork. Congrats to the BCBR Org Committee for running an amazing event!

We gathered our awesome red roller bag - all our belongings had to fit inside, our Lululemon hoodies or sweaters, our day-bag, any pre-ordered kit, samples of Muscle Milk, and more. The SWAG package for this race was full of top-shelf items, stuff that I will proudly wear and use many more times!

I also received my bike plate. This was getting very real in a big hurry!

Package pickup!

We also heard all the safety warnings, the health concerns, the trail marking guidelines and more. Medical Director Brooks cleverly disguised his messages in some witty banter, ask me for details in person!

We also dropped off our bikes for loading into large transport trailers. These big rigs followed us all week, sometimes empty, but when loaded, they were stacked 2 bikes tall, with cardboard between each bike. Each bike was loaded and unloaded by hand, and racked according to number. These guys were amazing! At first I was nervous to leave my bike on the racks, but there was plenty of security. The value of these trailers is astonishing: 600 riders x $4000/bike = $2.4M of cargo. And that's a conservative estimate!

Spence bikes waiting to load into the trucks

After dropping the bikes off and attending the mandatory and very helpful pre-race briefing, we headed back to the hotel to repack the red bags, and get a good night sleep.

Ferry at Horseshoe Bay

We loaded into buses early the next day and headed to the BC Ferries terminal for a scenic and uneventful ride to Vancouver Island. We got loaded back into buses and drove north to Cumberland, where tent city and dinner was waiting.

Tent City in Cumberland

It was a long day of travel, we were glad to arrive at a tent. We sorted kit and tried to get some sleep before the big event.

Day One: Cumberland

Gooooood Moorrrnnning! We awoke to the Chicken Man on the bullhorn. No stragglers on the first day, camp was up and bustling. It was great to run into the other Muddbunny racer, Kimberley. She has raced here before and was taking advantage of the hotel premium option and was on a different meal plan than me, so I didn't see much of her. It was great to capture a quick pic on the first day!

Two Muddbunnies rode BCBR2015
Kimberley and Cindy

There was so much excitement on the first day! We rolled to the start line and tried to seed ourselves accordingly - today would determine the colour of dot for your race plate, and determine where you you start all week.

Nervous excitement at the start of Day One!

All of a sudden we were rolling! The first and final kms every day were on simple streets or fireroads in an effort to string everyone out and hopefully avoid accidents. After a few kms of pavement, we were pushed up a steep, loose trail - and by the time I arrived, everyone was pushing, nose to tail, up the hill. Some of the nervous energy was starting to show up: people were cranky and calling out "rider" when it was obvious that they were only going 5 meters before falling back and pushing their bike. When we finally arrived at the singletrack, it was rooty and twisty, fun times. The first descent was scarey: it was obviously a new-cut trail, very soft and bouncy, very rough-cut. I was not impressed, found it dangerous with the inexperienced riders. I swore through the first 50m, put some distance between me and the crowd, and kept on riding.

Cumberland trails

Now it was HOT. The sun had come out, and it was beating down on us. The goal for the rest of my day was about heat management. I had already gone through most of my 4L Camelback and was only halfway around. Thankfully, the day was divided into two massive climbs, looping through the Finish area. As I rolled through basecamp, MD Brooks was calling riders over to the water station, where he helped to refill the Camelback and put my head and neck under cold water. Aahhhhhh. That's better.

The relief didn't last long: in the 42C heat, my jersey quickly dried out along the second climb up a dusty, dry fireroad. I stopped a couple of times to catch some shade. I just couldn't moderate my body temp. The dirtbiker trail stewards caught up to me, sprayed me with water and I kept rolling. It was so HOT.

When I finally reached the feature trail for the day, a super awesome fun trail, I was having a hard time finding the enjoyment in this ride. It was a fun downhill on Upper Thirsty Beaver and Blue Collar, then a simple ride back to the Finish Line.

Day One Finish Line

But the day wasn't over. We needed to shower, eat, board more buses to the ferry to Powell River.

One of the blessings (ha!) of having red hair and alabaster skin is a hyper-sensitivity to the sun. It causes blisters and welts on my skin with prolonged exposure. I attempt to mitigate this exposure by wearing sun sleeves, sunscreen prescribed by my dermatologist that has zinc in it, and generally avoiding the sun. Day One had already over-exposed me to the sun, and my arms and hands were a mess. My medication was packed and one the ferry. The Medical team was awesome: they put me in touch with Craig and Ian, the Aid Station gurus, who were driving a box truck. We stopped for ice and a pharmacy en route to the ferry, extra thanks to those guys for making sure I could function the next day!

When we arrived in Powell River, the welcome from the community was astounding: they love BCBR and welcomed us with a drum ceremony and standing ovation. It gave me the goosebumps.

Our tent city was incredible: we were in for a treat, spending 2 nights camped out on the beach. The sunset topped off our extraordinary experience.

Two nights in Powell River give us a chance to relax and enjoy stunning sunsets.

Ryan also produced a card from some girl friends in Calgary. It was the first of 6 cards, one for each day, that reminded me how amazing my friends are. Thanks for the messages, they helped me settle my head for the coming day and surrounded me in a warm hug each evening. The first card helped me to re-set expectations for Day Two. My first day wasn't exactly what I was dreaming of: I was overheated, sun-exposed, dehydrated in spite of 6L of water, and frustrated with the trails. I struggled to follow E's advice, tried to remind myself that I rode my bike on some of the gnarliest, most technical trails in North America. I thought long and hard to find 5 things to be proud of, but I found them:
1) Firey sunset: it reminded me of the firey ride on the whoop-de-do's on the feature trail, an area that I rode confidently and had fun on.
2) Sea otters: playful creatures in the ocean, the perfect mirror for the playful trails in the clearcut while descending.
3) Ryan: waiting patiently and proudly for me at the Finish Line. Love you always.
4) Blackberry bushes along the trails: amazing nutrition at Aid Stations and food - more on the food to come.
5) White caps on the ocean: reminded me of cool water at the aid stations.

1147m elevation gain
47km of riding
6h15min - a long day


Day Two: Powell River

Always take selfies with The Husband BEFORE a long day of riding, better odds of a smile. 

I woke up with minimal soreness and oddly energetic. I decided to change my approach to the race: rather than push the pace and ride "hard," I decided to create space and soak in everyone moment of the ride. I had a purple dot - which meant that I was in the back of the pack, so I stationed myself at the front of the purple pack - I wanted to be ahead of the less technical riders, but behind the crazy speedy people. My goal for today was to be the person who had the most fun on the trails.

Day Two Start Line

I ended up riding for most of the week in the same pack of people. There were some solo ladies, Sandra, Carmel, and others, and some duo teams Lee & Lou, Cameron and Heidi, plus a bunch more. We ended up having a fun camaraderie by the end of the week, sparring off on good and bad days.

Today's ride was FUN. It was a Rock Star day! The bulk of the ride was under the canopy of enormous trees, the trails were loamy and flowy. The ground beside the trail was covered in moss 3 or 4" thick! It's crazy to say this, but the trails were flowy UPHILL and gave us some wicked fun downhill. The Feature Trail was called the Death Rattle, and wow, what an awesome ride! I rode it like a pro! By the time I got to the Aloha Bridge, I was getting tired and may not have appreciated the wicked costumes, but it was FUN.

Fast, flowing, fun trails in Powell River in the SHADE

Unfortunately for Ryan, he had a series of mechanicals today and didn't enjoy as much as I did, but the support for bike repairs both on and off trail was excellent. The support crews at BCBR are timely, everywhere, and good. He was able to access mechanics on the course so that he could cross the line on his bike, send it to the repairs overnight and be ready for Day Three.

We were finished riding early, so had all afternoon to relax in the shade to read a book and nap.

Camping on the beach in Powell River

We were on the "C" shift for food, which I really found beneficial. The first feeding would have been too early, I would have barely finished riding, not ideal. The "B" feeding would have been ok: maybe not a shower before eating every day, but workable. The "C" shift left us waiting until 8pm one day, but I liked it: there was always plenty of food, often too much because they were putting it all out on the tables. And a few words about the food... it was excellent. Always lots of choice, even for GF, dairy free, vegetarian (I'm an omnivore but there were lots of varieties). And very good quality. In fact, BCBR uses local restaurateurs in the communities it visits. For example, the Powell River chef comes from The Laughing Oyster, the best restaurant in town. The food was always delicious.

After enjoying a great meal in Powell River Community Centre, we were treated to one more ocean sunset before tucking into bed. It was a very, very good day.

1044m elevation
50km
4h27min riding time


Day Three: Earl's Cove to Sechelt

We scored a water taxi to Earl's Cove!
We weren't lucky enough to volunteer for the float plane, but the water taxi was cool!

Scored a ride on water taxi!

Gorgeous morning - starting to heat up again

It was the perfect way to start the day! We were escorted by Captain Brent to our Start Line. The sun was hot and high in the sky when we started.

Late morning start - the heat of the day

Due to the late start, the day had already warmed up to a toasty 38C. We were pushed up some big hills, lots of gnarly singletrack, lots of roots. It was tough riding, some of the best riding I have ever done, just the right amount of challenge. By the time I arrived at Aid Station 1, I was out of water, and out of steam. The Aid Station captains, Craig and Ian, kept the stations well-stocked with watermelon, oranges, pretzels, HardBite chips, Clif products, and more. There was plenty to eat, plenty of water. I remember parking my bike, and then I remember sitting on the medical cot with two bags of ice down my jersey. Apparently, I was swerving through the Aid Station, somewhat out of control. After 20 min of lowering my core body temp, the medics cleared me to ride.

I struggled on this day - I blame the heat. The trails were extra dry, due to lack of rain all season, and they were loose and rocky. I was all over the place. On the final plunge section of the Feature Trail, my handlebar nicked a tree, and I went sprawling into the brush. Not sure what I landed on, but the searing pain through my right leg was awful. Bike Patrol was on my heels, and they pulled me to my feet. They made me stand down until they could be sure that I didn't hit my head, and until the Charley-horse in my leg subsided. Wow, that was close. Check out the bruises - it ended up encircling my leg, and I had a lump the size of a golf ball (contusion) for the past 3 months!

Photo taken 4 days post-injury. Ouch. 

I rode the balance of the day very technically strong, but was hesitant on the DH from here on out.

1461m elevation
57km
6h41min ride time - includes my stint in medical tent at Aid Station and stand-down time for crash

Day Four: Sechelt to Langdale

I woke to PAIN. My leg was so sore and stiff, I popped some Advil and went in search of the medical tent. They taped me up and sent me off. As I walked and stretched, it became more bearable, but I decided that it would have to be an "easy" day.

Attempting to loosen leg muscles to make it to the start line

Smiles for the Start Line

As it turned out, I got plenty of bang for my BCBR buck today.

We started out on some fun flowy trails, then the notorious powerline climb came upon me before I knew it. What a crazy trail! I was having an amazing day, I loved the trails today. The quality of the trails throughout BCBR is incredible. We were privileged to ride some of the world's best, toughest, gnarliest trails. There were moments of pure bliss, and other times when I just shook my head in disbelief. The trail crew worked hard to string together the perfect mix, and there were plenty of trail markers, bright pink ribbons.

Loving the trails on the Sunshine Coast

If only I had followed the trails that were clearly marked with bright pink ribbons.... Today, I got lost. I blame the fatigue, I blame the heat, I blame the harsh sunlight in the trees with the crazy dappled lights. Ultimately, it's my fault that I missed the turn.

I missed the turn that cost me an extra 350m of elevation, 7km of climbing, and at least 90min of ride-time.

And I wasn't the only one! There were about a dozen of us who missed that same turn. Once back on track, I caught up quickly with the back of the pack, the riders who maximize their time on the trails every day. It was a great social ride, I kept riding and tried to laugh it off.

I rolled into the Finish Line area late, scrambled through a shower and dashed off for the ferry that would take us back to North Vancouver, I needed to sort out my strategy for The North Shore. My nightly message from friends was appropriate: Wild Women ride hard!

1492m elevation
57km
7h20min ride time.

Day Five: The North Shore

Ah, the famous North Shore. People come from around the world and are awed, humbled, and energized by the audacity of the trails. This is where mountain biking, as we know it, was born!

Having ridden some of the trails prior to BCBR, I was feeling optimistic about the day. And I was super jazzed to see Muddbunny Gina cheering me on from the back of her truck! I felt so lucky to be riding in the Muddbunnies team kit this week. The Muddbunny reputation on the west coast is awesome, everywhere I went, people recognized the jersey and cheered for me. It has been an honour and privilege to wear the pink houndstooth!

Muddbunny!

Due to some bridges being washed out in the previous season, our route today felt somewhat disjointed. There was lots of climbing on Baden Powell, some nasty stairs to climb, and lots of loose plunges, especially on Seymour. I added a few new bruises and scrapes. I wasn't enamoured with Seymour.

Once we pedalled over to Fromme, it felt much more flowy. I recognized the fire road through Lynn Valley from the previous week, and the Feature Trail, Espresso, had some fun elevated wooden structures as well as some wicked swooping downhill. I ended the day on a high note, felt like I rode to the best of my ability. A solid day of riding.

We travelled up to Squamish for the final 2 nights of camp. By the time we arrived, our tents had been cooking in the sun for several hours: they were too hot to enter. There was no shade.

And I had a sore throat.

1086m elevation
35km
5h10min ride time

Day Six: Squamish

Riding in Squamish is definitely my favourite day at BCBR!

Unfortunately, right out of the chute, I had a flat tire. The support crew was there in a jiffy, and although I was officially the LAST rider at that point, they had me fitted with a new tube and rolling up a steep hill in no time flat. The support throughout the event is incredible: dirt bikes, bike patrol, mechanics, medical staff. They created an incredible support team. And the volunteers. So many volunteers!!! Thank-you to everyone who supported the riders on this incredible week adventure.

As I mentioned, I had a sore throat. Ryan also had a cold, it was a couple days older than mine, so most of our cold medication was now being rationed out. Only two more days to ride!

Ready to roll in Squamish. 

And man, did I ride! Sure, the hills were big; yes, it was crazy hot.... but I was having a fabulous day! I was passing people, riding strong, enjoying the uphill climbs. There was a big wooden wall (fun!), some scary drop zones, and, best of all, the Feature Trails. We rode Half-Nelson, and PseudoTsuga in quick succession, followed by Hoods in the Wood. Rocked those trails! Whooped it up all the way down, wished I could shuttle back up for another loop.

Secure bike storage in Squamish

I tucked my bike into the secure storage, ate some food, and tucked in for the night. I wanted a good sleep for the final ride!

Squamish camp tucked in for the night

1398m elevation
52km
6h18min riding time


Day Seven: Whistler

We made it!

After all the bumps and bruises, all the heat, all the climbing, all the fun and flowing trails, we made it!

We made it to Day Seven!

All week long, Ryan rode with his cohort, while I stayed with mine. Probably best, most of the duo teams that rode in my vicinity weren't exactly on speaking terms by day four. But, on this day, the final day of our epic adventure, we wanted to share the day. Thankfully, Ryan's cold was better, but mine was in full swing.

The trails at the beginning of the day weren't ideal - we got pushed into singletrack too early, forcing the back end of the pack (say 300 riders!) to walk for over 45min while we sorted out spacing. Frustrating. And the old-school trails weren't flowing for me and my head cold. The views were fantastic, and some of the trails as we rolled back into the village were pretty fun. The crowd was out in full force, lots of costumes and fun to cheer us home. The atmosphere was great! By the time we reached the Finish Area, I was ready to get off my bike, and thrilled to cross the Finish Line with Ryan holding my hand.

Finish Lines are sweeter when you share them!

553m elevation
19km
3h14min riding time


Some final thoughts...

More than 8100m elevation gain and 317kms over 7 days of riding.

Wow.

What an amazing, epic adventure! I can't wait to do it again.... but first, stay tuned for Racer 85 at BreckEpic 2016.

Vernon Bike Camp 2015

 My coach, Jack VanDyk, hosts an annual road bike camp out of his hometown of Vernon, BC, every spring. This is the camp's 6th year, and it runs like clockwork! I've attended other triathlon camps based out of Penticton, and this one is, hands-down, miles ahead in terms of dedicated focus, variety of riding terrain, organization, and cameraderie among participants.

I'll admit to being nervous about riding with a group of dedicated roadies for 6 consecutive days. I worried about keeping pace, technique, food and nutrition, heat and more. To combat these negative thoughts, as the week drew closer, I set some goals that aligned with my season: endurance and power. In order to be successful at BCBike Race, I will need endurance each day (estimate 4 hours or more of riding every day), endurance for the week (race for 7 days in a row), mental fortitude to get organized each evening for the next day of riding and to get through 7 consecutive days, and improve power on hill climbing for the mountain bike riding ahead of me.

A few people have commented on my "lack" of mtb riding so far this season, that I have been on the road bike more than they would have anticipated. I have full faith and trust in my coach: I try to perform 90-100% of his prescribed workouts, and if he puts me on the road bike, I ride the road bike. I also have anecdotal comments from past participants that BCBike Race demands the long days of riding - I have enough technical skills to ride the course, so, those same people say, focusing on the time in the road saddle and growing power makes sense. Besides, I still have 5 more weeks of hard training to get in the mtb riding that I will need.

Here's how it all worked out:

Day One: shake-down ride and Predator Ridge hill climb
A fun, fast, and flowing ride from Vernon to Ellison Provincial Park, then a big push up to Predator Ridge golf course gates. Not a steep hill, just a long hill. Quick lunch, then up to do hill repeats on the road to Silver Star. The switchbacks on the old road were steep, this was a tough climb. I suffered through 3 repeats. The ride home along swooping back roads was phenomenal.
Total ride time: 4.5hrs
Total distance: 87km

Day Two: Aerobic Time Trial practice to Mabel Lake via Enderby
I rode with a group of girls whose season goal is Ironman Whistler. Their experience with paceline was limited, so Coach Paul (one of three coaches for the week) encouraged us to work together to pull along some rolling hills to conserve energy, increase speed, and have fun along the ride. Amazing roads, lots of fun - until the dog ran after us. As we passed by a rural farm, a farm dog raced out at us, barking and chasing. I feel fortunate to have been on the front of the paceline - and to have had prior experience with the dog/bike situation.

Tip: when a dog runs at your bike, keep riding, do NOT brake. Paul confirmed this strategy, as dogs will run along side you but will not hurl themselves at your bike. He also recommended pulling out your water bottle for squirting the dog, dogs don't like that.

Unfortunately, the balance of my group didn't fare as well as I did - one of them braked, the others dominoed into a crash that resulted in road rash and sore knees (but no broken bikes). The dog stood there and barked, the owner was mortified - and a nurse with excellent bandages. We patched up as best as possible and headed to Mabel Lake to join the other groups for lunch.

Lunch at Mabel Lake

Total ride time: 6.5hrs
Total distance: 150km

Day Three: Predator Ridge, Wood Lake, Winfield
I'll admit, by Day 3 I was feeling a bit battered. My left shoulder was aching and throughout Day 3 it would turn into a hot poker that would put me in the team car on the ride home. And my "undercarriage" was sore from time in the saddle. Thank goodness for Petal Power - very soothing on sore parts. The team car was driven by Kelly, aka the Camp's RMT. He worked wonders on my shoulder to put me back on the road for the rest of the week.
Day 3 was a long ride: lots of hills, one of them very steep. We rode Predator Ridge in both directions, meandered through the valley almost to Kelowna, and enjoyed gorgeous views of Lake Country near Vernon.
Despite all my aches and pains, I could feel strength building. Some of it was mental strength, an ability to persevere, but also leg strength. I was holding my intensity factor each day at over 85% - and while it was tough, I wasn't struggling. Keep building.
Total ride time: 3hrs
Total distance: 60km

Lunch at top of Winfield climb.
Note the Muddbunny in the foreground, odd to see her attached to a road bike

Day Four: Armstrong to Salmon Arm "Wall"
I woke up today motivated to ride long and hard. Jack had been talking about this "wall" since before camp started, I was curious to know how I would measure. It's a popular Strava segment, many camp participants were smack-talking about KOM/QOM status.
We rode the paceline out to Armstrong along roads lined with large canopies, spring leaves, smooth pavement. Amazing feeling to ride in this area. We regrouped at the bottom of the Salmon Arm Wall and amped up on adrenalin. O.M.G. This sucker is a killer! Having ridden "the wall" out of OK Falls, I can say that this one is tougher, steeper and more rewarding. I had to put my foot down once or twice, and in order to get started I had to angle my bike perpendicular to the road! There is a junction halfway up the hill, with three choices of route: naturally, I took the wrong one so rode a few 100 extra meters of uphill, but then got back on track.  It was tough, fun, and, again, I can feel myself growing power and mental strength. Wicked day to ride, loved every minute of it.

Beautiful Salmon Arm - view after half of the noxious hill climb

Hill climbing, my favourite

Total ride time: 6hrs
Total distance: 140km

Day Five: Aerobic ride to Mabel Lake via Lumby
Personal events required me to start the day in the team car - but trust me, I was anxious to get out on the road to keep riding! It cut my morning ride short and impacted the balance of my day, I was mentally anxious about ride time and mileage. More to follow.
There was also a long (3.8km) stretch of gravel road. On a road bike. Yes, it was a hill. This was the starting point for my ride today - down the gravel road. I stayed upright, only one moment of panic on the soft shoulder. It made the balance of the ride into Lumby sw-eet. Pushing further out to Mabel Lake was super too - lots of great pavement, and the tailwind was a bonus.
After a picturesque lunch at Mabel Lake, we had two options: ride the balance of the road for an added 40km of riding before heading back to Vernon, or turn around to Vernon from here (another 65km home). I was anxious to get in more ride time - so chased after Group One speedsters to the out-and-back for the added kms. Unfortunately, it meant that I was in no-man's land and it was difficult for the support vehicle to keep all three groups under support. So when I reached the lunch site (after another incident with a very large dog - the advice rings true, keep riding and use your water bottle!), I was required to jump into the team car for a leap-frog ride ahead of Group One to Lumby. Kelly set me free on the road into the head wind, with the anticipation of reaching the gravel uphill before Group One caught me.
I was mentally pissed off at myself for not riding the kilometres today. It was under my skin, I was seething. I decided to transfer that energy into a strong ride home (whatever was left of it). I rode steady, strong, determined into the wind and surpassed distance expectations by riding more than 3/4's of the rough hill. My watts and effort over this section of road were consistent and strong, and my attitude climbing that rough road was positive. It was a big reward on a day that hadn't gone as well logistically as I wanted it to be.
Due to group timing, Kelly caught me on the gravel road and I needed to be shuttled home in order to keep the groups aligned and support available to the masses. Disappointing, but I understand the requirement. Besides, it was my decision and personal requirement at the start of the day that put me behind on mileage, and my poor decision to try to ride the out-and-back (in retrospect I should have put in the extra kms with the slower group all the way home to Vernon). Whatever - lessons learned, and as Taylor Swift would say, "shake it off."
Total ride time: 2.5hrs (not nearly long enough)
Total distance: 68km (admirable given the ride time)

Day Six: Penticton Ride
I was looking forward to reliving some good memories on this ride! Ironman Canada was a lifelong highlight, and I love riding the terrain in this region. We had a beautiful day to ride - warm sun, good company.

Paceline along Skaha Lake - that's me, in 8th place (The Husband is in front of me!)

We started with a quick paceline along Skaha Lake, up MacLean Creek Road and a fun downhill to OKFalls. That's when the fun started! We rode the flowing, rolling backroads past Oliver, almost to Osooyos, past wineries and orchards. On the return trip, we veered off the main highway at Road No. 5 for some HOT uphill climbing up to White Lake Road, enjoyed some high desert riding, and a breath-taking descent down the OK Falls Wall.
I was a bit sun-exposed, so took advantage of the shower facilities at the rec centre in Penticton ($3.25 entry to the shower! only $6 for a towel!), and cooled off in the shade.
Total ride time: 4.5hrs
Total distance: 115km

The group relaxed and relived a week of riding with some awesome pizza at Bad Tattoo Brewing in Penticton - the perfect finish to a great week!

Celebration dinner at Bad Tattoo, Penticton BC

What's next? No rest for the wicked, I'm back on the bike in the Rockies, gearing up for BCBike Race. Spot the Muddbunny!

Back on the trails in West Bragg Creek

Backcountry Skiing at Sol Mountain - yes, we put our kids in a helicopter!

My husband and I recently decided to up the backcountry ski touring ante by including our kids, ages 12 and 8, on a 5 day fly-in trip to a catered, guided lodge. We have taken our children hiking and camping since they were babies, and we have been skiing with them all their lives; in short, they are outdoor kids with excellent skills. Over the past two years, we have included them in one-day or one-night ski trips where we did all of the hauling and trail-breaking. Several guides and experienced friends encouraged us to include our kids on our adventures, so we took the plunge and booked a trip. 

Family vacation - Spence style

Most lodges allow kids over the age of 14 with signed consent, so considering that our kids were well under that limit, it was difficult to find one that would take our reservation. The hazards of complex terrain, the difficultly of the up-track, the liability of a minor are just some of the obstacles that an operator needs to consider, not to mention the price-tag for a family of four!

Ready to rip!

We were lucky to have a referral into Sol Mountain Lodge, one of the Monashees premiere lodges. Aaron and Sabine run a first-class operation, their lodge is stunning, the food was superb, and the company was engaging. You can learn more about their lodge here: http://www.solmountain.com. After hearing about their lodge, we took the plunge.

Kate cresting the ridge at Sol Mountain

A refrain from other guests at the lodge keeps ringing in my ears: how do you get your kids to do this? We get curious looks from friends and others in the backcountry community when they see us hiking high alpine routes, skiing steep and deep, and generally taking kids in unexpected places. It made me think more concretely about the secrets to our success. If you are interested in sharing your love of the backcountry with your kids, here are some of the things we have done to make our experiences enjoyable.

Sharing a passion with your kids helps them develop skills and find their own passions

Things to remember about ski touring, bike touring, hiking, and generally getting your kids outside:

1)   Feed the monsters: you will go farther, faster, and be happier, if your kids are well-fed. This means that they need to have protein in the morning, not just standard oatmeal or bagel. Fuel the fire to start the day, and continue to pour in high-quality foods, like nuts, oranges, carrots sticks, chocolate brownies (ok, so maybe not high quality, but it does the trick), tea or hot chocolate, sandwiches with protein, and whatever else your kids like. Limit the jellybeans and gummy bears to two or three at the end of the day, ideally delivered by your guide. On the first day at Sol Mountain, our eldest (12 years old) went for a second lap with the guide and her dad, and she bonked halfway around. Hauling a teary-eyed, exhausted kid around the terrain is no fun, and could have been avoided with an apple and granola bar at strategic points. And don’t “ask” if your kid is hungry – assume that they need to eat, and simply provide the food and wait for them to consume it before moving forward. They need the calories whether their belly tells them it is empty or not.

Quality food makes a big difference

Following Emma's lead, guided by Sam

2)   Hire a guide: your kids will do more and complain less for other people, especially those they respect. We hired a guide for a few day-trips in advance of our larger trip for a few reasons. First, we wanted the kids to be familiar with the concept of ski touring, familiar with the equipment, and familiar with the function of a guide. Next, we wanted them to hear about avalanche safety and route finding and terrain from an expert. And finally, the guide changed the dynamics of the group – he set the tone (fun! But safe), set the pace (slow!), set the route (simple terrain), and set the objective (fun!). We chose a very experienced guide who not only has grown children who love the outdoors but who also has guided families in the past. We looked for someone who isn’t prone to summit fever, who just wants to be outdoors sharing a love of the outdoors with others. Choosing terrain for kids needs to be precise and simple, choose your guide accordingly. Be prepared to pay full rate for your half-pints, and prep your guide with some of the quirks and joys of your kids.

Your kids will go farther, faster, and be happier

Emma scoping out a line with our guide, Sam-wise the great. 

3)   Build success: Just get out there. Don’t be afraid to start small, start with concepts, or just start talking about it. Ski touring is a lot like summer hiking, with the added benefit of a fun ride home. So start with some hiking, teach your kids to be strong skiers, and then plan an overnight, then progress to bigger trips. We started with one kid for two nights at a hut, the next year we added the second kid, the third year increased the daily elevation and number of days by going to catered, guided lodge. Our goal? Being able to take our kids back country skiing in Japan in the next 2 years.

Patience - enjoy the journey

4)   Go for the catered option: even if you have picky eaters, they will be hungry enough to eat the common meals. Catering allows you (and your husband/wife/partner) to have fun without the pressure of hauling water and prepping food in the cold. It’s costly, but worth it. You are guaranteed to have quality, balanced meals, and you will have time to unwind and spend with your family.

Hiking up for one more powder run

5)   Make the kids responsible: responsible for their gear, their food, their water, their safety. Initially you will need to help them strip and switch their gear, you will perpetually remind them to keep their kit in a tidy pile so that it doesn’t float off down the mountain, and generally muscle them through the entire process. But experience shows me that after 3 days, even my 8 year old can strip her skins and lock her boots and pack and unpack her bag for the day. She doesn’t do it quickly, but she gets it done.

Kate diligently working to switch up her gear - all by herself

Emma patiently waiting for her sister to switch up her gear

6)   Build in fun time: In addition to stopping often for snacks, make sure to keep it fun – sing songs while climbing up, build a snowman or snow fort at lunch, have a snowball fight, tell or make up your own riddles and jokes, push them in the powder drifts. Remember to PLAY along the journey.

Fun time also includes skiing great slopes as fast as possible!

Do you wanna build a snowman?

Kate is loving the pow on a bluebird day!

I can’t guarantee that your kids won’t have a few tears along the way, I can’t guarantee success on every journey. You must be responsible for their safety and well-being and you must choose skill-appropriate activities. But the more you get out there and enjoy your passion with your kids, the more they will share it with you.

Fun in the sun with my favourite people!

Playing together, sharing a passion for the outdoors

Happy trails!