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. 



Tuesday, July 8, 2014

XTerra Victoria: time to go off-road!

Pre-Race
XTerra Victoria is no doubt on of the most beautiful courses I have raced: luscious forest, soft loamy soil (with some big rocks for good measure), warm lake, challenging course.  And Race Director Monique is amazing, she hosts a first-class race - way to go! I didn't take a supporting race crew (AKA The Family) with me to this event, so no pics in this post, sorry to disappoint, you will just have to take my word for it, this course is a beauty!

I chose this race for a couple of reasons: it's approx 6 weeks prior to XTerra Canmore so it will help me to gauge fitness and readiness, and it's also a Maui qualifier, so you never know what can happen on race day!

I arrived in Victoria on Thursday, having driven from Calgary all day and taken the ferry crossing, one of my favourite relaxation exercises.  My goal for the next two days was to check out the course, prep and rest for race day.

On Friday I headed out to Durrance Lake, approx 25 min north of the city. I had studied the maps before hand, but wasn't prepared for the knotted mass of trails in the area! After a few mis-starts, I was finally on a trail, no wait, maybe it was the trail that I just passed, yes, keep rolling.... you get the picture. On race-day it was much better marked with chalk arrows.  The course was rooty and loamy with big rocks that, as Mel McQuaid pointed out, are meant to roll up and over. Seriously? It looks like a rock wall! Of course, she's right, that's why I paid good money for my front fork. I mastered a couple of the lines that she highlighted, it came in handy on race day, thanks Mel! Two laps of the course were plenty - not enough to know all the drops and tricks, but enough to wear me out for one day.

I returned to the lake on Saturday to check out the run course - love it, more on this later - and swim in the lake. There was chatter about the lake being too warm for wetsuits, so I hopped in with just my bathing suit.  It was perfect!

Race Day
I woke up nervous. It was raining, so I worried about a slippery course, and I just couldn't settle.  So I tried to methodical things: finish packing the truck, tidy the condo, attempt to enjoy my breakfast (ha!), drive out to the lake. For some reason, I thought the race started at 9am.  As I was casually pumping my wheels, a fellow racer pointed out that transition was closing in 10 min.  10 min! I headed to Transition immediately, where I learned that the race was starting in 25 min! EEK! I never make these rookie mistakes!

The Swim:
LOVE LOVE LOVE my new Huub Wetsuit. It fits well, no arm restriction, easy to strip off.... and due to the rain, the water had cooled off so it was a wetsuit-legal race. I jumped into the mix of the swim, maybe I started a bit too quick, I had to pull back on pace at the first buoy, but the winter and spring coached swim lessons rang in my head (yes, Ed, I can hear your voice inside my head, kinda spooky and inspiring at the same time): smooth your stroke, work on the front end of your stroke. I stayed with the pack most of the way around the first lap, but could feel my breath getting ragged, so I opted to stay smooth and aim for efficiency. The second lap was better, still had lots of people around me, and I didn't lose much ground.
I think the 1500m course may have been a bit short, as my swim time clocked in at 21:54.

T1:
OMG - my wetsuit is amazing! It came off my arms in the first try!  Quick to put on helmet, sunglasses, socks and shoes - I didn't spend much time here, not much to report.

The Bike:
The initial climb is a long fire-road, approx. 10 min of climbing, with a couple of loose sections in it, entirely rideable, it's about having the fitness to ride it well without burning out the legs for the technical sections that follow. I ended up behind a 25-year old male rider, whose adrenalin was running high so that he exaggerated every move, which meant he bailed off his bike on the smallest of features and had one endo that was quite spectacular.  This translated into me putting down my foot more frequently than I had planned and ignited my mental "oh shit" factor.  I knew that I had to drop him so that I could continue to ride MY race, not his. Finally, towards the end of the first lap, it opened up enough for him to give me space to pass, I didn't see him again all race and I was able to ride more smoothly and confidently. The second lap was quieter and faster: I knew I had lost time behind the other rider, I knew that the fireroad on the second lap was slow, but I persevered and my Garmin tells me I had a negative split by almost 12 min on the 2nd lap. The goal of today's bike was simply a vehicle to get me to the run.
Bike time: 2:10:55.

T2:
In and out, remember to have quick feet to start the run. Go!

The Run:
The first one km of the run course snakes thru the thick forest, it's pretty flat but has lots of roots so you need to pay attention. I tried to gain momentum, keep the feet moving quickly, the legs didn't feel burnt out from the bike so I opened up a bit more than usual. The massive hill from 2-3.5km is also known as The Beast. Yes, I needed to slow to a walk, the pitch was steeper than most staircases! But I was able to get the legs moving again at the top fairly easily. The downhill of the run was tricky, very technical with loose soil, lots of big rocks and drops, but very fun. I thoroughly enjoyed the run on this race, even lap two when I was getting oh so tired. Lap 2 went well, again, I kept reminding myself to open up the legs and push forward a little bit faster, and I'm pleased that I had the mojo to keep going.
Run time: 1:12:39

On hitting the Finish Line:
Overall, pleased with my effort. It was a tough course, I am un-used to riding West Coast trails, and I had a solid run.  It wasn't my best race, in fact I'm almost ready to declare it "average," but there are a couple of things that I learned:
- use the bike as a way to transport you to the run, then go push your pace a bit.
- the focus on running early in my season makes running in a race much more enjoyable and while I'm still working on speedy trail running, trail running at the end of the race is fun.
- I can mentally identify when I need to stop riding someone else's race and take action to get myself back on track.
Finished 5th in my AG, 57 out of 62 racers.
Total time: 3:48:49

What's next? Back into training, will have some fun riding in Revy later in July and again in Fernie in August, all to prep for XTerra Canmore on August 17.

Happy Trails!


Sunday, June 15, 2014

The Triple-Header

Race season is here!

I had a great 2013 season: I raced well, improved my mountain biking skills and strength, held steady on my running and swimming, raced well, qualified for XTerra Worlds, and had a top-shelf race in Maui.  I knew it would be tough to repeat such a great goal-achieving year, so when planning out my season for 2014, I tried to make choices that would be measurable and specific to improving my skills as an athlete. I also had to spend energy recovering from a string of illness in February/March/April, and somehow in all of that chaos I had to fit in full-time work and family.

Here's how I decided to kick off my 2014 season: a triple-header of races, three race in three weeks.

The First Event
For the past three years, one of my goals has been to "run a faster 10km." I have been hovering around the 55min mark for several years, it's been on my list of things-to-improve, but bigger goals have taken priority. So I spent most of the winter and early spring focusing on how to run faster.  The answer, of course, is to do more speed work.  And with our crazy weather this year, I did a large chunk of it on the dreadmill.

On June 1, I got to test out the hard work on the dreadmill at the Scotiabank Calgary Marathon Festival, where The Husband and I signed up for the 10k.  His job was to keep me motivated throughout the event, keep me on-pace when I slacked off, and enjoy his day.  I was prepped and ready, I had a mental dream-goal, a realistic stretch-goal in mind, and had thought through all the details for race day.  I did not, however, plan for the Friday before the race: my eldest daughter loves to mountain bike with me, so we headed out for a casual ride at COP Eastlands. Naturally, I fell on a feature that I ride every day without blinking, and instantly cracked my left knee against the frame of my bike.  Ouch.  I limped home, put some ice on the knee, and went to bed.  I tentatively did the tune-up workout on Saturday, put more ice on my knee, and watched as it turned purple, green and yellow.  On Sunday I downed some Tylenol, and boldly stepped into the chute beside the 50min pace bunny.

GO!

Away we went! The first couple of km's were fast, tough work weaving and dodging people who don't understand how to seed themselves in the starting corral, but we found a rhythm.  And The Husband was right beside me, assuring me that I was evenly paced, pace was on-target, relax your shoulders, keep going.  He did his job very well! My knee really only bothered me on the mild uphill slopes on the unpasses, which is annoying but otherwise, I held strong and steady. The race was well organized, the route was well-marked (although somewhat less than scenic), and we kept running.

I'm happy to report that we crossed the line at 53:09, a new PB, putting me 14th in my AG (out of 232 women 40-44)! The smile in the photos say it all.
10k PB smiles with The Husband


Of course, now I want to go faster.....


The Second Event
One week later, I toed the line at the Spin Sisters Iron Maiden Mountain Bike XC race held at the Canmore Nordic Centre.  Let's set the record straight: I don't race much of the AB cup series events, and this was a big event for the provincial points grab. It was also a qualifier for AB Summer Games, and there were lots of people aiming for spots.  There were 239 racers at the event, who says XC is dead - ha!  So there were lots of FAST people waiting to race in the sun.  Also, during the pre-ride, I noticed that I could best the Novice category times from 2013 without being at race-pace, so I decided to move up to the Sport category (something they let female riders to do encourage participation). The Sport category added an extra loop of the course that contained a lot of uphill riding and some fun technical sections.  And as Coach Jack pointed out, I wasn't "race ready" for mtn bike racing since I had been focusing so hard on the 10km. It's important to remember these things when I tell you: I got my ass handed to me on this race course.  Yep, those young women sprinted uphill when the starter's whistle sounded, and kudos to Ramona H., Fiona M., and Gloria S. (fellow Spin Sisters) for chasing them down. The leaders were finished 2 laps of the 3-loop course a solid 18min before I crossed the line, certainly in last place (but only 2 min back of the next closest competitor). Congrats to the racers that day, they showed sportsmanship, grit, strength, and good fun.  I focused on a smooth ride, worked on some technical sections, and generally had fun while trying not to barf from exertion.  Fun times.
Ready to race Sport women cateogry with Gloria S. and Ramona H. 

The Third Event
One week after Iron Maiden, The Husband and I stepped up at the Canmore Nordic Center to race the 5 Peaks Trail Running Series event. The race course was fun - lots of single track, crazy amounts of climbing, good post-race food, but the organization pre-race needs some improvement.  I showed up on race day uncertain which category I was running: the distances between Sport/Enduro kept changing, and my status in either category also kept changing.  They also didn't post the race route until the day prior, which makes it tough to plan.  I was a bit frustrated because I couldn't make a race-plan based on a course or distance that would mentally help me measure out my effort.  Again, it helps to keep Coach Jack's words in my head, "Use this race as a tune-up for XTerra Victoria, make it a tough run but don't shred your legs." Upon arrival and check-in on race-day, I confirmed that I would be running the 12km Enduro course.  Not quite what the Coach ordered, but I set out determined to run hard and steady.  The first 2km out of the stadium were uphill, quickly finding some singletrack.  In some ways, it's good that there was a crowd of people, it forced me to temper my effort while waiting for a space in the trail to pass; I didn't burn out on the first uphill.  The Enduro course had a 2nd loop, so when the Sport runners kept moving forward, I found some relative peace as I looped around (uphill!) for the longer run.  There were still plenty of runners in my line of sight, there were 4 women and we kept leapfrogging each other.  Oddly enough, I seemed to pull ahead on the climbs, and they would catch me on the descents (note to self: I need to learn better technique for trail running, esp downhill, I think this is where I lost a lot of time!). On the final climb, The Long Road to Ruin, I managed to shake them loose, and held strong as I ran uphill to the finish line.  I will post the finished time, it will look silly next to the Scotiabank 10k time, but keep in mind this was a very hilly trail run.  I finished in 1:30:09, good for 11th in my AG (out of 20 women 40-49).  I'm proud of my effort on this run: steady, consistent, uphill running.  A good day for me on the trails.

Where is this all leading?

Next event is XTerra Victoria on July 6th, followed by XTerra Canmore on Aug 17th.  See you at the start line!


Thursday, January 23, 2014

In the Dogtooth Den: Back Country Skiing, Christmas 2013

Ryan and I were lucky to have his Mum stay with our daughters for a few days over the holiday season so that we could sneak away to find some snow!  And we talked Mark S into joining us too, while his expectant wife looked on in envy. 

The Rockies are a little short on snow this early in the year, and with the wind slabs that were forming in the snowpack, we were nervous about conditions.  On our first day, we drove from Calgary to Rogers Pass, hoping to find a "safer" space.  A quick chat with the very helpful Parks staff at the visitor station wasn't encouraging: the only place that might even be an option was the Ursa Trees, but to get there you had to traverse several avalanche paths; it was a bit like traveling up the barrel of a loaded gun.  And to top it off, it was snowing heavily.

We had approx 5 hours of daylight to work with, so we quickly kitted-up, and headed up the creekbed.  As you can see, the snow is not very high yet.  We encountered alders in the gully, and there were drops and ditches that would normally be full of snow.  In the gully it was "slushing" and as we made our way up the tracks - which, BTW, were full-on agressive up-tracks that I am okay to skin up, but I draw the line when you purposely set a track through the middle of a tree! - the slush turned to big, fat flakes. 
Heading up the barrel of the gun at Rogers Pass: we need snow!
 At one point we caught up to a few other parties on the mountain.  Everyone was in the Ursa Trees, it was the safest risk that day.  But we were also passed by a dude going mock-5, who was followed a few minutes later by his companions, who pointed out that they were on lap 5 - and yet they were blowing past us!  As it turns out, he's a pro mtn biker from the coast, and we humbly ate their dust.

We skied one lap at Rogers Pass that day.  My right foot was cramping, I could hardly put weight on it.  We managed to link some turns together, but the early season conditions meant that we cliffed-out over and over.  Mark had some wicked wipeouts, Ryan found the pointy stick, and I suffered with my bruised foot.  But it was fresh tracks in a stunning location, and we were looking forward to the next couple of days in the 'Den!

Back in Golden at the hotel, we discovered that everything in our bags was soaked from either sweating or the slushing.  We cranked the heat and hung jackets, sweaters, pants, hats and boots off of all available surfaces! I also spent quality time icing my aching foot, ah, the glories of ski touring.

The Chinese Laundry in our hotel room in Golden, BC

Icing my bruised foot.  Ah, the glories of touring.
We woke early, ready for the excitement of the next two days!  We had arranged with Scott Belton of Adrenalin Descents to spend 2 days touring the Dogtooth Range, staying at a secluded, hide-away location that he affectionately calls, The Dogtooth Den.  We met Scott at the local diner, then headed up to a snowmobile trailhead to begin our journey.  When the big machines arrived and started their high-performance engines, it changed the mood at the trailhead - we we anxious to get rolling so that our "high powered engines" (aka: self-propelled ski touring) could get underway!  We loaded up some sleds with our simple kits - touring equipment, change of dry clothes, and a toothbrush - and strapped our skis to the sleds.  We were towed approx. 14km into the backcountry, into a secluded valley that has been designated for non-motorized equipment.  We parked the machines and set off on foot in search of the 'Den. 

Mark's first ride on a snowmobile: let's play crack the whip!
Of course once we left the snowmobile tracks behind, the solitude was sublime.  Despite the low snow volume for this time of year (end of December), there was plenty of snow for me to push around! 
The view back down the valley.
Scott, an experienced alpine guide and adventurer on many continents, joked about putting on blindfolds as he guided us to the hidden 'Den.  When we arrived, we discovered a 5-star tent!  He offered us a variety of sizes of down booties for wearing around the tent, we helped unroll the plush -30C-rated sleeping bags onto the 3'wide cots (the tent comfortably sleeps 6), and he got the fire roaring inside: when we returned after a day of skiing, the temp inside the tent was close to 20C!
Entering the Dogtooth Den
We didn't dally - short daylight hours were pushing us up to the alpine, time to make tracks in search of the pow!
Up we go!

On the Ridge
Scott sets a great uptrack - lots of uphill at a reasonable pace with amazing space for kickturns.  Pretty posh.  My first downhill of the day was a bit trepidacious: Scott's binding broke so we spent extra time on the exposed ridge finding a solution.  By the time we were ready to descend, I had had too much time to think about the pitch.  In reality, it was perfectly skiable, well within my abilities - I just had to put on bit girl panties and jump in.  The ride down was amazing! Even with the small trees sticking thru the snow, the snow felt great. 
Cindy on the Ridge, view of The Clamshell in the background
We managed 2 laps - one on the ridge, then another long climb up to a couloir that offered a few choices.  We picked the simplest way down, a slope of approx 49 degrees with a few rocks that needed more snow coverage.  No prob.  This time, I was ready to jump in. 

Ryan on the way UP - awesome view of the valley below.
We arrived back at the tent at dusk.  As we munched on snacks and arranged our clothes around the tent to dry for the following day, Scott got busy prepping dinner.  We enjoyed an excellent chicken stirfry, he prepared all the meals on our trip, excellent nosh! It was worth the weight of carrying in a wineskin to match his culinary efforts!
Mood lighting inside the tent
When the generator died and the lights went out, we stoked the fire and tucked into our extra warm sleeping bags.

The next day was snowy and overcast - not ideal conditions for an already unstable snowpack.  We got rolling and headed back up the couloir.  This time Mark elected to get a bit higher, and descended a very narrow, rocky, +50degree slope - Ryan and I took the same route as previous day, still plenty of room for fresh tracks, and watched from below.  On the ride back to the tent we noted how easy it is to pop off an unexpected hidden rock - we found the one that Mark launched off yesterday and applauded his ability to stick the unexpected landing!  Nice one! We ended up with 3 laps on this day, each with fresh tracks the entire time.
Outside the 'Den
Switch up the skins, ready for another lap
We finished the day with a cruisy, snowy, pillowy run through some trees.  It brought us level with the snowmobile, so skinned up and headed for home.  The ride out was entertaining, we attempted to be towed by the snowmobile to avoid the flats trail sections.  Some of us were more successful than others..... but we made it home safe and sound.  Great food, unique accommodations, fun guide, new terrain, powdery snow, and great friends = wonderful getaway!