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

Athlete Mom Interview - from Danelle Kabush's blog

Danelle Kabush honoured me with a posting and interview on her blog. Check it out!

Athlete-Mom Interview: Cindy Spence

Posted on December 6, 2014

Meet Cindy Spence from Calgary, Alberta, where she lives with her husband Ryan, and two very active daughters, Emma (11 years) and Kate (8 years). I met Cindy through the mountain biking and Xterra scene while living in Calgary. Cindy always has a smile on her face and has an energy and excitement for life that is contagious. I am so excited to share this interview as I think she shares some amazing insights, wisdom and advice on balancing her full-time job, staying active and competitive (while being a great role model for her daughters!), spending quality time with her family and encouraging her daughters in their athletic pursuits. You will also find a link to Cindy’s great blog below.

1. What was your life athletically (or otherwise) and how has it evolved before and between each of your daughters births, and as they’ve grown?

I was always active, I loved to ride my bike and run when growing up through elementary school, got serious about playing basketball and running track in high school and continued to play basketball at university. I remained active through university, and moved to outdoor activities like hiking, skiing, and mountain biking after graduation. In fact, we moved to Calgary because of the active lifestyle and access to mountain exploits, like hiking and mountain biking in summer, skiing in winter.

Prior to Emma, I was “fit,” and between uni and Emma, I was involved with recreational teams (beach volleyball with friends, Ultimate frisbee) and outdoor pursuits with The Husband (Ryan). I commuted on a big, heavy old mountain bike to work. Nothing formal or structured, no racing per se.

My pregnancy with Emma was challenging: I gained a lot of weight and encountered some complications (the same thing happened while pregnant with Kate). So postpartum, I was anxious to not just fit into my clothes again, I also wanted to look good in them – it sounds vain, but that was my initial push. I made a small goal, and I enrolled in a local triathlon. It got me off the couch and was a great way to add intensity to the hiking and skiing and biking we tried to do as a family. Family activities were more “social” and low-intensity. I discovered that I loved the intensity of triathlon, and sought the help of a coach. I was also acutely aware of setting an example for my curious daughter. I wanted her to see a healthy, happy mom who was capable of chasing her across the yard, down the street, and all the way to the park – every day! I wanted her to see a healthy, fit mom whose lifestyle was sustainable and strong.

I stayed on the local triathlon age-group circuit for 2 years, and then came Kate! After Kate was born, I was hungry to start training again. This time my motivation was different. Yes, I wanted to return to an athletic “look,” and I wanted to set the example for my girls, but I was also conscious of the aging process. My family has some crazy genes in it, I was determined to be healthy and stay that way, I wanted to continue to be healthy for many years to come and beat the genetic odds. My Mom was afflicted by several degenerative diseases, some of them with genetic tendencies, and she passed away this year at the age of 67. I often reflected on her life at my age, and I vowed to do everything in my control to beat the odds.

So I returned to triathlon and made a multi-year plan: my next goal was Ironman Canada. In 2011 I raced IMC in Penticton. It taught me about mental toughness, it taught me about discipline, it taught me about pain. Training for an event like this requires extensive time away from the family. I also have a full-time job (Client Rep for Oil&Gas IT Services at IBM), so I had to find ways to balance and juggle all the spinning plates that come with family, training, and working. My LinkedIn profile and resume now includes an “Accomplishments” section, where one sentence reads: Trained for and competed at XTerra World Championships in 2014 and 2013, and Ironman Canada 2011 while working full-time, raising two daughters, and being a charming wife. The “charming wife” may be a bit tongue-in-cheek – but we are a happier and stronger family for it!

After Ironman, I went back to my mountain bike, I have always loved to ride. I got deeply involved with a Calgary-based women’s only club, Spin Sisters (www.spinsisters.ca), where I spent 3 years as President (I’ve been a member for 8 years). I loved the interaction with other athletic women who dabbled in racing and who genuinely wanted to keep advancing their skills on a mountain bike. The club seeks to inspire riders of all levels to take the next step, to keep riding. I strongly believe in promoting women in sport, that we need to continue to develop female leaders in sport throughout their active lives, it helps them in many areas of life and it provides younger girls with role models, examples, and heroes to model their lives around, whether consciously or not, at all stages of life.

I also crossed over to the world of XTerra racing, which has been an incredibly rewarding experience. Details can be found in my blog: http://graphixdivasblog.blogspot.ca/ . In short, I have been honoured to race at the XTerra World Championships twice, and each time it was a significant life experience for me.

I have always included my girls in athletic endeavours, whether they were riding in the Chariot while I ran or biked; whether they rode high on their perch in a backpack carrier across Scotland or through the Rockies, or whether they came with us to the mountain for ski days, we have tried to instill the notion that an active, athletic lifestyle is the status quo. They have always come to my races, they are my biggest cheering squad and love to cross the finish line with me. Now that my girls are reaching the ages of 11 and 8, they are starting to understand the social and personal-satisfaction benefits of an active lifestyle. They participate in local races. They ride bikes in a neighbourhood gang and are active in some local clubs. I can take them with me for a ride on the trails, and they can climb like crazy, their technical skills already surpass mine, they just don’t know it yet! I’ve got some wicked memories pics of my girls riding and racing, I am in awe of their near-perfect technique, their focus, their smiles.

I see Emma’s friends dropping out of sports (age 11) and I worry that my girls will follow. I try to create an environment where they see my female friends, my peers, active and happy both in racing and in social athletics. I try to provide them with examples of role models and heroes across the sports that interest them, women like Danelle Kabush, Tatum Monod, Cindy Klassen, and others. I try to provide them with support for activities that interest them and keep those activities FUN. I try to include their friends, I often pile 4 giggling girls and their bikes into the back of the pickup, and head to COP where we might only ride one lap of the park, but we work on simple skills on the bike, and the girls get to laugh and shriek and ride together. My goal is to nurture them carefully and provide them with exposure to athletics and an active life.

Sport has always been in my life. I speak about it in my professional life, as I believe it has informed a lot of my habits: perseverance, mental strength, being a team leader or team member, discipline and more.

I also believe that sport and athletics make me a better person; the off-season makes me “itchy” and I find that I cannot last more than 2-3 weeks of unstructured non-athletic activity. I find a good workout will give me head space to solve lurking questions in both professional and personal life. I can hit the pool for an hour, count laps and sort out the structure of a looming presentation, I can hop on the trails along the river and run (never with headphones, I like to hear my own thoughts) and sort out the family calendar for the upcoming week, create a mental grocery list, and, when I’m all done, my sunny disposition has returned.

2. What motivated (or continues to inspire) you to get training and racing? And/or has this evolved through different stages with your daughters ages?

My motivation to return to an active lifestyle after the birth of my daughters came from three places: First, I wanted a “goal” to achieve, something to look forward to, something to train for. I chose a local triathlon. I also wanted to set a healthy example for my kids, to return to an outdoor lifestyle for our family and be a healthy Mom that could chase her kids, this was important to me. And finally, I have watched many members of my family fall prey to illness whether from genetic factors, inactivity or illness, and I am bound and determined to beat those odds.

As I have (gracefully?) aged, I am more focused, more motivated, and more determined to first and foremost set the example for my girls. In order to stay involved in their lives so that I can see them grow into adults and beyond, I need to be healthy. Athletics is one contributing factor.

It’s not just about the racing – I also genuinely enjoy the journey to race-day. I always view race-day as a celebration of the work that has gone into preparing for it, my ideal race-day will be a tough day, but it will be the result of my training. I love the thrill of competing, it suits my personality, and the extra effort to find the edge of my limits, to keep pushing that limit and exploring the nuances of it is what keeps me toeing the line. I’m not a pro athlete, I’m rarely on the age-group podium – but I love being out there, racing against my limits and, lately, like good wine, getting better with age!

3. Did you “train” during your pregnancies? How has your training/racing evolved/changed since becoming a mother?

Yes, while pregnant I tried to stay active – hiking, walking, and so on. But some complications arose, I gained a LOT of weight (close to 60 lbs) with both babies, and found walking painful and ultimately dangerous. So I turned to swimming. I swam for the final 4 months of both pregnancies, a consistent, even paced swim, 4 or 5 times a week, I remember the relief of the water for my joints, and I believe it helped to build strength for birth and beyond. Immediately following both girls, I started with walking and swimming, built back into running and cycling, then got motivated to race again.

4. What are your current training/racing ambitions for 2015?

After Ironman in 2011, I planned to return to mountain biking. In 2012, while pre-riding a course, I had a freak accident and broke my humerus, which out me out for the season.

In 2013, I focused on XTerra, where I qualified for the XTerra World Championships. I was honoured to qualify and return to Maui for XTerra World Championships in 2014, where I bettered my performance.

Cindy exiting the water at the Xterra World Championships

I’m still passionate about triathlon, and I will certainly continue to race both road and off-road tri’s, but my mountain bike has been calling to me. I plan to focus on mountain biking for the next couple of years, and plan to kick it off with a bang.In 2015, both The Husband and I are registered for BC Bike Race, a 7-day stage race in British Columbia. I’m excited and a bundle of nerves at the same time!

I’ve also gotten involved with the Calgary Women’s Masters Basketball League this season – my skills are rusty, but I’m energized by playing team sports again – with a full roster of skilled women across 8 teams!

And I am looking forward to a winter filled with skiing: downhill and alpine touring. We have some big trips planned, the girls have started to ski backcountry with us and are in search of the pow for 2015.

I’m also thrilled that my daughters share my excitement for sport. Both girls can shred on skis and on wheels, the only reason I’m ahead of them on trails is because I have mass and gravity on my side! They are both in ski and mtb clubs and love the social element – meeting friends who love to do the same things they do. Now I’m looking at ways to ensure there are appropriate avenues available to them as girls, making sure they have opportunities that nurture their interests and passions.

5. How do you balance family/work demands and interests etc with your athletic goals? 

First and foremost, I have an amazing Husband. He is my partner in so many ways, his support is unwavering, and his commitment to a healthy lifestyle for our family is all-in. Sure, he grumbles about multiple, consecutive, large-volume weeks, sure we “debate” which races (and how many) to participate in each year. But he’s out there with me, making sure we find ways to turn a training day into a family day: we take shifts on the trails with our mountain bikes, we start early or finish late, reward the family with a trip to the lake or beach while the other gets in a long or hard workout.

I also gave up unnecessary things: we cancelled our cable service because we simply weren’t watching it. I’m not afraid to get up at 5am for a swim or to spin before hustling the girls off to school, because I get to bed early. I’m not afraid to call in the babysitter so that, when The Husband is traveling, I can go do a hill repeat workout. When I travel, I pack running shoes and explore new cities and work on speed on a treadmill if it’s too dark. There is more than enough time in a day, you just need to organize it.

We find ways to turn “races” in “race-cations”. We continue to train while on holidays by bringing wetsuits and bikes everywhere.

We (almost) always bring kids to the Finish Line.

We support each other’s goals, and take turns having an “A” season or training camp. I support his athletic dreams and he supports mine. It took a lot of encouraging from me for him to get into the race scene, he was so busy supporting my dreams that he forgot to include his own. Now that he is actively racing (mostly running), I find that we are mutually better at supporting each other.

It all boils down to respect and communication.

6. Any tips or advice you would have for other moms with goals of getting back in shape and continuing to train/compete with children?

Be patient with yourself – you have plenty of time to enjoy your kids AND be an athlete.

Be kind to yourself.

Remember: you are stronger than you think, mentally and physically. Don’t be afraid of limits, go find them, then respect them.

Living in Calgary and very near to the Rocky Mountain, makes for an amazing place to play!

Posted in Athlete-Mom Interviews | Tagged athlete-mom, athlete-mom interview, cindy spence, School Years | Leave a reply