No 3 | October/November 2014
MIND OVER MATTER After suffering a stroke at age 32, Siobhan Fox came back better than before!
PLUS... SUSTAINABLE TRAIL CONSTRUCTION THE BENEFITS OF STRENGTH TRAINING NUTRITION KNOW HOW AND MUCH MORE! P. 1 | Mountain Bike for Her
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Contents Trails 5 Sustainable Trail Construction
Once you begin to learn about trail construction methods, you may not be able to look at a trail the same again.
Inspiration 8 Mind Over Matter
After suffering a stroke at age 32, Siobhan Fox came back better than before.
Racing 19 Cyclocross Racing Is On Fire!
Once a fringe aspect of cycling, Cyclocross is becoming an increasingly popular sport across the globe.Â
Coming Soon! 26 The Sisterhood of Shred
A documentary based on the Sugar Showdown coming Spring 2015.
Training 29 The Benefits of Strength Training Introducing Jaclyn Delacroix! And why you should be strength training...
Nutrition 33 Nutrition Know How
Melinda Lund, MS, RD introduces herself and tells us what she has in store for her new column.
Photos 36 #JOINTHERUSCH Crankworx
We joined Rebecca Rusch for her SRAM Gold Rusch stop at Crankworx Whistler 2014.
Cover Photo: Colin Wilson
P. 3 Photo: | Mountain Bike for Her Edgar Background Teresa
PUBLISHER’S NOTE We had a stellar summer here in the Pacific Northwest; we spent ours volunteering at the BC Bike Race, riding with some rad ladies at Crankworx, and on microadventures here on Vancouver Island. While we’re always sad to see summer end, it’s fun to reflect on the adventures and look forward to new ones. And for some of us, it’s Cyclocross season! This issue features a story on Siobhan Fox, an inspirational woman we met at the BC Bike Race. Photo: Colin Wilson Mountain Bike for Her | P. 4
We also introduce you to Professional Mountain Bike Instructor and Personal Trainer, Jaclyn Delacroix, and Registered Dietician Melinda Lund who will have columns for training and nutrition to help us reach our goals throughout the year.
Teresa Edgar Publisher
Photo: Charles Seaborn
Contributors
Jaclyn Delacroix is a Professional Mountain Bike Coach, Internationally Certified Personal Trainer, and owner of Ozmosis Training where she is passionate about helping other people realise and achieve their goals. Jaclyn is actively involved in promoting women within the mountain biking community. She holds clinics for all level of riders riders, teaches bike maintenance, and has been energetically involved in trail building and maintenance within the Lower Mainland of British Columbia..
Sarah Galbraith of Marshfield, Vermont bikes through all four seasons. She shows others how to have fun on their bikes by teaching, guiding, trail building, and writing from her cozy hillside home.
Ash Kelly has been riding since 2006. She moved from Edmonton to Vancouver in 2007 to spend some time on the North Shore trails. Once she had developed her mad skills, she raced the B.C. cup circuit for two seasons. As part of a long-term plan to combine her love for writing with her love for the outdoors, she went back to school for journalism last fall. When not on one of her four bikes, Ash can be found trail building, backcountry skiing, sledding, cooking, or reading a book.
Michelle Lambert is a cycling obsessed resident of the San Francisco Bay area. She loves being outside, training, and exploring new trails. Michelle has been racing cross-country mountain bikes off and on, and 5 years ago she took up cyclocross as well.
Melinda Lund, MS, RD has been a dietitian for over 12 years and currently practices in an outpatient clinic with a local hospital in Springfield, MO. She also maintains a private practice (Lund Nutrition Therapy, LLC) where she focuses on teaching clients to eat “Real Food� and encourages them to get back to basics and get back into the kitchen! She lives out in the country with her husband, 7-year-old son, a neurotic dog, and a flock of egg laying hens.
Joh Rathbun is an Action Sports Writer and Shine MTB Coach and Ride Guide. To stay up to date on West Coast events - or ride with her - like her Facebook page, or contact her at johrathbun.wix.com/ freelancewriter
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Trails
SUSTAINABLE TRAIL CONSTRUCTION Once you begin to learn about trail construction methods, you may not be able to look at a trail the same again.
Words By Sarah Galbraith
Trail work is not my favourite, I’ll admit. It’s gruelling. Tiring. There are biting bugs. But I often think of something I heard Glenn Plake say in a ski movie: “You can’t evolve without being involved.” My adopted mantra works on many levels. Riders own the responsibility of shaping their riding scene. By showing up to trail work days, public meetings, events, and fundraisers, we build together a vibrant mountain bike community complete with trails we all love to ride. Of course, more support and involvement means more trails. As for my personal evolution, it wasn’t until I became more involved that I could appreciate what it took to deliver the trails I love to ride. That rock is strategic. That berm is engineered to serve a purpose. Those fun little descents in the middle of gruelling climbs weren’t by chance. Our enjoyment is part of trail design for sure, but there’s far more to it than that. You may not put much thought to how your favourite singletrack came to be. But there are many factors contributing to how and where it rides, like terrain, soil type, drainage, landowner
agreements, and even history. Once you begin to learn about trail construction methods, you may not be able to look at a trail the same again. The name of the game for trail construction and maintenance is sustainability. This has two meanings: minimizing the impact of the trail and its users to the surrounding environment, and building trails that last. The sustainable construction standards set forth by the International Mountain Bicycling Association and outlined in the book, “Trail Solutions: A Guide to Building Sweet Singletrack” provide much guidance to trail builders around the world. Site selection is a critical first step in planning for the environmental sustainability of a trail. “Not every place is good for a trail,” says Mariah Keagy, Vermont-based trail builder and educator. Mountain bike trails should avoid wet areas, sensitive species and habitat, and important historical sites. Minimizing erosion is the key to sustaining trails over time. Water is a major culprit, but this can be mitigated by including features that P. 7 | Mountain Bike for Her
prevent water from collecting on the trail and that reduce erosion from run-off. “Every trail is a stream unless you get the water off of it,” says Keagy. Trail features like grade reversals and French drains, plus construction techniques that include rolling terrain, bench-cutting and sloping the trails downward to the outer edge all help to shed water safely.
growing popular only in the 80’s and 90’s, and so benefits from modern standards for sustainable construction and maintenance. Recreation Coordinator Jessica Savage, with the Vermont Department of Forests, Parks and Recreation, says, “When we build new trail, we build to the highest level of sustainability.”
But why should anyone care about all of this? Minimizing grade on mountain bike trails also Jill Van Winkle, Trail Specialist with IMBA, reduces erosion from soil being displaced by explains: “The two most important reasons are water and tire treads. IMBA’s Half Rule states user experience and minimizing impacts to the that a trail’s grade shouldn’t exceed half the environment. Good trail guidelines provide land grade of the hillside. The Ten Percent Average managers, builders, and trail users with the Guideline and Maximum Sustainable Trail Grade tools to create sustainable trails that provide set more standards for trail builders. Maximum experiences that meet user expectations.” grade can be a site-specific determination that considers soil type, the presence of solid rock, As for riders, Van Winkle points out that annual rainfall amount, number and type of understanding the process helps mountain trail users and more. bikers to be better trail users. “We are more likely to show up for volunteer work days, provide Mountain biking is a relatively new sport, feedback to land managers, and be more aware Mountain Bike for Her | P. 8
of how our riding might affect the trails, like by avoiding riding in muddy conditions or by avoiding skidding.” A common theme when talking to trail specialists and land managers is that they wish trail users knew more about the process, even before shovels hit dirt, and Van Winkle points to all the planning, meetings, regulatory hoops, stakeholder involvement, and more that goes on before trail construction begins. “Knowing what steps are required, the time periods mandated for each step, and when and how the public can be involved is really important, and knowing how much work it is to construct and maintain trails that see heavy use.” Savage adds, “People think it’s no big deal to build trails. You just cut down some trees. But we’re planning, designing, doing it right. A lot more goes into trail building than people realize.” P. 9 | Mountain Bike for Her
Inspiration
MIND OVER MATTER After suffering a stroke at age 32, Siobhan Fox came back stronger than before.
Words by Ash Kelly
It’s a particularly muddy Saturday in March. I’m shivering beneath an old-growth cedar on North Vancouver’s Seymour Mountain waiting for Siobhan Fox to rip past me on the 30-kilometre Dirty Duo race course. This is her first cross -country race and neither of us have a clue what time to expect her at this spot on Ned’s Atomic Dustbin. If she’s having an exceptionally good race, I’ve already missed her. If she’s suffering at all, god knows how much longer it will be before I can try to grab a picture of her. I snap a few dozen shots of random riders before Siobhan comes barrelling down the trail. She is in her zone; chunky, old-school North Shore gnar. This is where she can make up the most time. She unceremoniously whips past me and I grab a few mediocre shots before heading to the finish line to meet her. Completing this race is nothing short of a miracle after what her body has been through; it’s been less than nine months since she had death breathing down her neck and into her spine.
Before dinner that night she would be in an ambulance, racing between hospitals, having just suffered a stroke at 32-years-old. Before the stroke, Siobhan was by all accounts an average mountain biker. She learned to ride on the notably technical North Shore Mountains on a cross-country bike with four inches of travel. She, like many mountain bikers, graduated to a freeride bike and focused on her downhill skills. Siobhan didn’t measure her heart rate or concern herself with cadence. On any given day she could count the number of kilometres ridden on one hand. She certainly didn’t consider Spandex appropriate riding attire.
She had sustained a strange, but seemingly minor, neck injury three seasons prior at the Whistler Bike Park. A few acupuncture sessions in - her neck good as new - she was back on the bike. She thought nothing of the injury until spring of 2013, while training at Marx Conditioning, a gym in North Vancouver. Gym The Stroke: April 5th, 2013. One week following owner, Monica Marx, noticed mobility issues an intense massage, Siobhan woke up with a in Siobhan’s shoulder and suggested she see a killer headache and incredible pain in her neck. massage therapist. Mountain Bike for Her | P. 10
Photo: Dave Silver Photography P. 11 | Mountain Bike for Her
SIOBHAN IN HER FIRST CROSS COUNTRY MOUNTAIN BIKE RACE, THE DIRTY DUO ON “NED’S ATOMIC DUSTBIN”. Photo: Ash Kelly Mountain Bike for Her | P. 12
“The first thing he noticed is that it was more in my neck area . . . he hadn’t seen that kind of lack of mobility,” said Siobhan of her massage therapist. She attended two or three sessions with him, but during the last visit became nauseous and had to lie down on the table. “What was really weird was that after, for about a week, I had heartburn on and off which was not something that I had ever experienced. I was also having dizzy spells,” said Siobhan. The day of the stroke, despite severe pain, Siobhan went to work. As an English as a Second Language teacher, she didn’t want to let her students down so she popped an ibuprofen. The pain continued throughout the day, she took a second painkiller during her lunch break. Finishing work in the early afternoon, Siobhan drove herself over the bridge to her North Vancouver home. “When I walked in the house, I lost all vision in my right eye and the whole right side of my body went all numb and tingly,” recalled Siobhan. “I kind of felt like I was in a scene from Fear and Loathing in Las Vegas or something, the whole room was tilting.” Still convinced that it wasn’t anything serious, she called her boyfriend Max, who was working at a nearby bike shop. “As soon as he answered the phone, I started crying,” said Siobhan. Max told her not to move, raced his bike home, and drove her to Lions Gate Hospital. The doctor had her go through a series of tests: touching her nose, squeezing his finger, following the flashlight with her eyes; typical stroke tests. “He actually said, ‘I can tell you for sure you haven’t had a stroke,’” she recalled. Apparently, still somewhat concerned, the young doctor ordered a CT scan, finished his shift, and was replaced by an older doctor. The second doctor presented Siobhan with the results of the scan, which revealed she had suffered a Vertebral Artery Dissection (VAD). “The other doctor probably saved your life,” he told her, “I would never have ordered the scan.” He put her in an ambulance to Vancouver General Hospital.
“They shut down the whole middle lane of the Lions Gate Bridge . . . so I felt pretty special,” she laughed. Siobhan’s dad, Bernie Fox, was in Vietnam working as a dive guide when he got the call that she was in the ambulance. “I’m a long way away from home at this point, and very worried,” said Bernie. “I asked her if she wanted me to come back and she said no.” Over the next five days, Siobhan was in a hospital bed receiving Heparin infusions; blood thinners to prevent further clots. The doctors told Siobhan she would have to abstain from mountain biking for at least three months. “I started crying,” she said. “It was this weird thing where I didn’t really understand how serious it was and I was just focusing on [not mountain biking].” While in the hospital, an MRI reconfirmed that she had a mini-stroke. A blood clot had travelled up her damaged artery to the part of her brain that controlled vision. Siobhan had decided in the ambulance that she would quit her master’s degree at Simon Fraser University and instead put that money into the BC Bike Race (BCBR). “It just seemed really important to live my life as I wanted to live it,” she explained to me one afternoon over coffee. “I think she knows how precious time on the mountain is, time in the saddle is, time with her friends is, time with her dad is,” said her dad, Bernie “I think the stroke really brought to life what was important to her.” Vertebral Artery Dissections typically occur in patients between 18 and 45 years old. They are usually the result of blunt force trauma to the head or neck, though spontaneous VAD’s have been reported. Vertigo, dizziness, headache, and neck pain were the most commonly reported symptoms of VAD according to a 2012 study. In Siobhan’s case, there was a small tear on the wall of her vertebral artery and a resulting blood clot causing a cerebral ischemic event; in other words, a stroke. As is common with this type of stroke, Siobhan was no longer presenting symptoms when she arrived at the hospital — only the scan revealed the severity of the situation. P. 13 | Mountain Bike for Her
Siobhan suspects her stroke was the result of an over-zealous massage therapist. She emailed her Registered Massage Therapist after the stroke to tell him what happened, he never responded. “I wasn’t going to sue or anything, I just wanted him to know what happened so it didn’t happen to someone else,” said Siobhan. She spent the next three months on blood thinners with constant hospital visits until the dosages stabilized. After three months, she had a third scan. The blood clot had dissolved and the tear in her artery had healed; the best possible outcome. Siobhan got back on the bike immediately, starting with easy trails and working her way back to full strength slowly. “Sometimes I would feel weird tingling . . . I would try to brush it off because I had a CT that said I was healed,” she said. “I was constantly battling fear of whether or not something bad would happen again.” After a few weeks back on the bike, she crashed and was winded pretty badly. “It scared me so bad. I was by myself and I wasn’t strong yet,” she said. To get strong Siobhan would start training once again, this time with the focused intent to spend seven days on her bike at the BCBR. When I first met with Siobhan in February of 2013, she had been training with Marx Conditioning for five months. Her rigorous schedule called for six days a week of weights, kettle bells, intervals, road riding, and endurance mountain biking. Marx become Siobhan’s de facto coach. She was with her every step of the way providing nutrition advice, constant testing, and encouragement. “She kind of felt like she was starting all over I think . . . once she got comfortable and got her confidence back, her strength came back very quickly,” said Marx. “I think her perception of what strong was, before stroke and after, changed.” Siobhan’s resolve never softened throughout the training, even in the dead of winter on the coldest, darkest West Coast nights. “I’m doing Mountain Bike for Her | P. 14
SIOBHAN FOX WEIGHT TRAINING AT MARX CONDITIONING IN NORTH VANCOUVER, MARCH 2014.
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Photo: Ash Kelly
TEAM DANGER PONY TEAMMATES ISABELLE DEGUISE (LEFT) AND CHERYL MOORE (RIGHT) CAME EQUIPPED WITH CARDBOARD SIGNS DESPITE THE DOWNPOUR. Photo: Ash Kelly
this because I want to reach a goal, and I’m doing this as my choice but that doesn’t mean that sometimes it’s not hard, it doesn’t suck, I wouldn’t rather just go and ride my bike for fun. I just know that at the end, to reach that goal means more to me than to just have a pay-off right now,” she said. Ten gruelling months of training quickly gave way to race preparation as the BCBR loomed nearer. The week before the race, tapering her training regimen, Siobhan ran from bike shop to work to home, back to bike shop, gambling with what to pack for the seven-day mountain bike race. Sleep was elusive and a cold was creeping through her body, threatening to take her down before the big day. This year the BCBR started on the North Shore, travelling over 35 kilometres and 1380 metres of elevation, including an enduro-style timed downhill. Siobhan had preridden the course, but was still hung up on a feature on Expresso. “A stump
SIOBHAN (LEFT) ALL SMILES AS SHE ROLLS THROUGH THE START GATE ON DAY SIX OF THE BCBR.
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Photo: Ash Kelly
over a root, on the rock, and on the wood,” she described. “I’m not even worried about losing time on that feature because I am so adept at jumping off my bike and running it,” (which she did, as deftly as one can some 30 kilometres into a race). It’s day six of the race, 6 a.m. I’m speeding up the Sea to Sky highway on the only day I can make it to both cheer and photograph Siobhan during the race. A familiar anxiety is turning in my stomach. How will I know where to photograph her? How fast is she going to be, how will I know if I’ve missed her? I decide to chance it and get some start line photos first, then I’ll drive up to Alice Lake and grab some shots of her on the big climb up 50 Shades of Green, I’m thinking she’ll be going slow enough uphill that I can get a clear shot this time. The Squamish start line is breathtaking. The monolithic slab of granite known as “The Chief,” looms over hundreds of buzzing spandex-clad riders. It’s guest day, so the region’s best and brightest (dressed) riders are THERE WAS NO SHORTAGE OF SUPPORT IN SIO’S HOMETOWN OF NORTH VANCOUVER ON DAY ONE OF THE BCBR.
P.Photo: 17 | Mountain Bike for Her Kelsie Lengert
joining the racers with fresh, enthusiastic legs for the 52 kilometres and 1830 metres of elevation gain. I’m scanning through the crowd of riders looking for Siobhan’s distinctive tattooed arms and purple Team Danger Pony jersey. In less than a year, Siobhan transitioned from a near-death experience to this. The stroke served as a catalyst, inspiring her to push harder than ever before. She wasn’t just mountain-bike-fit anymore, she was an athlete. “I just remember when 10 kilometres felt like a big ride,” said Siobhan “now it doesn’t feel like anything.” After a long day, Siobhan speeds across the Squamish finish line with a time of 5:42:27 to see her dad and Team Danger Pony teammate Veronica Voracek cheering her across. By the end of the seven days, Siobhan spent over 32 hours in the saddle, rode 304 kilometres and climbed 9,165 metres.
through to seven days of epic B.C. singletrack was over. “There were definitely some tears,” said Siobhan. Now with three big cross-country races under her belt, Siobhan is hooked; in particular she is looking forward to besting herself in Pemberton’s infamous Nimby 50 race next year. “When we were doing all the training she would often say that after BCBR she was never getting on a trainer again. As soon as she finished BCBR the first thing she said was ‘I’m gonna crush Nimby next year.’ recalled Marx. “It was interesting to see how she transformed.” Siobhan says anyone can follow their athletic dreams. “It is partially about fitness,” she said “but it’s also about getting comfortable with discomfort, knowing how much you’re willing to suffer.” 1 http://medscape.com/viewarticle/771223
Stroke Symptoms
Just like that, the journey from her Fear and Loathing in Las Vegas moment in the living room,
Common stroke symptoms seen in both men and women: • Sudden numbness or weakness of face, arm or leg -- especially on one side of the body • Sudden confusion, trouble speaking or understanding • Sudden trouble seeing in one or both eyes • Sudden trouble walking, dizziness, loss of balance or coordination • Sudden severe headache with no known cause Women may report unique stroke symptoms: • Sudden face and limb pain • Sudden hiccups • Sudden nausea • Sudden general weakness • Sudden chest pain • Shortness of breath • Sudden palpitations Call 9-1-1 immediately if you have any of these symptoms If you think someone may be having a stroke, act F.A.S.T. and do this simple test F—FACE: Ask the person to smile. Does one side of the face droop? A—ARMS: Ask the person to raise both arms. Does one arm drift downward? S—SPEECH: Ask the person to repeat a simple phrase. Is their speech slurred or strange? T—TIME: If you observe any of these signs, call 9-1-1 immediately.
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Photo: Ash Kelly
SQUAMISH, DAY 6 WAS NO LAUGHING MATTER. RIDERS CLIMBED UP STEEP SINGLETRACK AND RODE TECHNICAL DOWNHILL COVERING 52 KILOMETRES AND 1830 METRES OF ELEVATION. P. 19 | Mountain Bike for Her
Racing
CYCLOCROSS RACING IS ON FIRE! Words by Michelle Lambert
Once a fringe aspect of cycling, Cyclocross is perfecting their skills and maintaining their becoming an increasingly popular sport across racing fitness for the upcoming road season. It the globe. wasn't until Frenchman Octave Lapize won the 1910 Tour de France - and attributed his What is Cyclocross? success to his winter cyclocross training program - that other racers really started to Cyclocross is a form of bicycle racing in which take it seriously. Cyclocross began taking off as racers compete in a timed event on a fairly an official bike racing discipline. short loop course - usually a 2.5 kilometre lap which makes them easy to hold in urban areas. The first National Championships were The course is a mix of dirt, pavement, grass, held in France in 1902, and Belgium had their and trails. It forces the rider to dismount at first Championships in 1910. In the 1970s, speed and run with their bicycle over a variety cyclocross started gaining popularity in the of different obstacles; the rider remounts as United States, and it really started catching on quickly as possible and rides until confronted in the late 1990s. by the next obstacle. These obstacles can be made up of wooden planks, steep hills, deep Early course designers used many of the mud or sand, water crossings, and more. The natural features found along the trails to create riders compete for a certain amount of minutes barriers, jumps, and run-ups. These included plus one lap, at the end of which the winner creeks, logs, sand pits, muddy fields and fences; crosses the line. earning the nickname “Jungle Cross” which was a term that was coined to describe some of The Origins of Cyclocross the technical, natural, and rooty courses in the Santa Cruz area. Cyclocross was thought to have begun as a way for European road cyclists to stay fit during the At first there were few women participating, winter months. The first cyclocross competitions but there has been a steady increase in female were more what we would consider a point-to- participation with higher numbers seen in the point race today. The racers would traverse last few years at the pro and amateur level. through dirt trails, fields, and rivers, thus Women have had their own UCI Championship Mountain Bike for Her | P. 20
Rider: Wendy Simms Photo:Colin Wilson P. 21 | Mountain Bike for Her
since the year 2000 and are really making a the USA Cycling Cyclocross Championships name for themselves. title each year from 2004 to 2010 and again in 2012, 2013. She has 16 World Cup wins and With the increased popularity of cyclocross 75 UCI wins, making her the most successful internationally, the competition is getting US cyclocross athlete (male or female) in the tougher and tougher each year. Many racers sport! She ended the 2012 cyclocross season are becoming “specialists” at cyclocross racing; by becoming the first American ever to win the taking it on as their main discipline rather than UCI Cyclocross World Cup overall. Her World Cup performances were amazing, never placing as a way to stay fit in the off-season. lower than second in seven races, which marks a major achievement for American women in The NorCal Race Scene international cyclocross. Northern California has had a strong cyclocross presence since 1975, with the first U.S. National In January 2010, Katerina Nash won the UCI Championships held that year in Berkeley, world cup race in Roubaix and finished 3rd in California. In the 1980s, cyclocross really took the 2011 UCI World Championships. Recently, off with help from the legendary Surf City Meredith Miller won the 2014 CrossVegas Cyclocross Series, the oldest cyclocross series race, with only 100 meters left of the race she sprinted past Katie Compton for the victory! in the U.S. Marianne Vos won the 2012 Velo International In December 1984, the National Cyclocross Cyclocross Women’s award. In addition, she Championships were held at the University of won a bronze medal at the 2006 UCI Cyclocross California Santa Cruz campus. On December European Championships. 23rd, 1984 at the NorCal District Championships, Jacquie Phelan won the women's category, In 2013, Vos started her year off with a bang at where she raced alongside the pro men (men the Cyclocross World Championships, winning and women raced together) and finished 24th her fifth World Championship in a row which brought her to six championships overall. overall and first in the women's category. Mical Dyck was crowned Canadian National In the late 1990s and early 2000s, other series Cyclocross Champion, beating out Olympians started popping up - such as the Bay Area and former champions to claim the title. Super Prestige and CCCX - throughout Northern California. These races have helped change These women have a dedication and passion cyclocross with designated women’s categories for cyclocross and spend every weekend from and a generally more party-like atmosphere. September to February racing, travelling from The basic tradition of NorCal cyclocross racing one venue to the next, and criss-crossing the continues to be a part of many Bay Area cyclist’s world to race their butts off; and have the results to prove it. It’s these female racers that inspired fall and winter schedules. me to try my first cyclocross race a few years ago and I have loved cyclocross ever since. The Pro Women In the last few years, some remarkable female racers have been emerging onto the international cross racing scene: Katie Compton, Katerina Nash, Meredith Miller, Marianne Vos, and Mical Dyck just to name a few.
The Cyclocross Experience
Cyclocross racing is a painful, anaerobic, pukefest of a sport, but so much fun! You are riding as hard as you can, jumping off your bike and running over barriers, through sand Katie Compton is the first American or up short steep hills, with no chance for a woman to podium at the Cyclocross World breather. Along with this crazy torture is a Championships in Belgium, and she has won scene containing some of the most energetic Mountain Bike for Her | P. 22
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Photo: Steven Woo https://www.flickr.com/photos/swoo/ Mountain Bike for Her | P. 24
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Photo: Steven Woo https://www.flickr.com/photos/swoo/ Mountain Bike for Her | P. 26
and friendliest bunch of people you'll ever meet. The cyclocross scene is more low-key and relaxed than many other types of bike races. Microbrews and fine Belgian ales are everywhere and often handed to you during your race; costume races on Halloween, and dollar bill hand-ups have all contributed to cyclocross' laid back and relaxed atmosphere. Good-natured heckling is also a part of the sport so be prepared to be goaded on by your friends and family during your race, which eases the pain when you are forced to crack a smile. Each area has its own unique cyclocross scene, with its own special traditions, classic races, and local race history; all are a part of a larger global community. The racers, promoters, and spectators you will encounter in cyclocross are passionate about the sport and love to share stories about their own cross adventures. The camaraderie at a cyclocross race is amazing. More women are realizing that cyclocross racing is an awesome way to spend a Saturday or Sunday; pounding it out on a course, then sharing race stories on the finish line. If you haven't checked out a local cross race you really should, it's an experience to be had! It’s a very spectator friendly sport - those watching can see the racers pass by 4 or 5 (or more) times in any given race. Chances are you will show up the next time with your bike to give this barrier hopping, cowbell ringing, beer handout, funfest a try! You don't need an actual cyclocross bike to participate, a mountain bike will work just fine and can actually give an advantage on a rough technical course. In its purest form, nothing will sharpen your bike-handling skills like riding a skinny-tire, drop-bar cyclocross bike over grass, roots, mud, sand, and whatever else might be thrown your way. And when you pull across the finish line, someone might hand you a cold brew and give you a high five. P. 27 | Mountain Bike for Her
Coming Soon
THE SISTERHOOD OF SHRED Words by Joh Rathbun
The Sisterhood of Shred is a documentary based on the Sugar Showdown, run by Kat Sweet, coach, and owner of Sweetlines Coaching. According to Meg Valliant, the producer, director and creator of the documentary, the Sisterhood of Shred was inspired by Kat Sweet getting a tattoo—“a tattoo that represents the community that motivates and supports her. I began thinking about what my riding communities have done for me. I wondered what the sisterhood meant to other women, and the idea of the documentary took off from there.” The full-length documentary covers a year of key players involved in the Sisterhood of Shred, from the pros to the newbies, it follows the riders through five different events, documenting their passions, and what drew them to the community. The documentary is about a “community of women riders that motivate each other in their daily lives and push their personal limits while supporting each other emotionally, physically, and socially...From all walks of life and different points around the globe, each woman has different reasons for taking part in the Sisterhood, but ultimately seemed to find what they never knew they were looking for; a supportive woman-oriented community.” Mountain Bike for Her | P. 28
Meg Valliant continued, “I hope to share the stories of women who’ve come together from all walks of life to bond over bikes. Plus—show our viewers how our community accepts us for who we are—while making an impact on our lives. It is a topic that I feel people can relate to and that they can learn something that they can apply to their communities.” Katelyn Praly, a 16-year-old out of Felton, California participated in the Sugar Showdown at the Santa Cruz Mountain Bike Festival, and held a fundraiser with her parents, Sebastian and Kristin Praly for the documentary, said about the Sugar Showdown, “I wanted to be like all of those cool shredees out on the jumps and talked to my dad—Sebastian Praly—who’s involved with the Mountain Bikers of Santa Cruz about registering at the next Santa Cruz Mountain Bike Festival (SCMBF). At the following SCMBF, I participated in both the clinic and comp. The year after that, I met Kat and the Sweetlines family. I fell in love with the sport and community, so I went to the Sugar Showdown in Washington and competed. Regarding the documentary, I wanna pay forward the good vibes and support and love I received to everyone in the world of bikes. And everyone in general because everyone needs love and
Photo: Jason Knoll
Photo: Meg Valliant
support sometimes.” Kristin continued, “Of our fundraiser, we met our goal! We hope the ‘pay it forward grassroots fundraising’ for this documentary strikes up an idea for others to have local fundraisers of their own. We loved the inspiration fuelling our fun at our home pumptrack. The local community really came together to support the documentary and to put this on.” As Meg said, “The community that surrounds cycling is an amazing thing! Each smaller group of friends adds to another and before you know it you’re surrounded by a large community around the world.” And that is how we become the change we want to see.
Photo: Terry Seeberg
A Kickstarter campaign with the goal of $10,000 for #thesisterhoodofshred ended on Wednesday, September 24th. The proceeds will fund filming and editing the rest of the documentary, with an estimated release date of spring 2015. For more info: http://www.thesisterhoodofshred.com http://vimeo.com/101489001
Photo: Terry Seeberg P. 29 | Mountain Bike for Her
Photo: Clayton Racicot Mountain Bike for Her | P. 30
Training
THE BENEFITS OF STRENGTH TRAINING Words by Jaclyn Delacroix
Getting started is always the hardest part of any written form for me. Once you know who I am, and my generally bad sense of humour and unique writing style, we are both good, so let’s try and start from the beginning. I’m an expat Aussie who moved to Canada at the end of 2007 as the final portion of my “change of life” plan. You may now wonder why this is so important. Well, put simply, this is the point in time I became a Personal Trainer, and hopefully in the upcoming articles I will be able to help you out with a whole bunch of useful tips and advice to help you achieve your goals. The next important question you will probably have is “why listen to me?” My answer: chances are any information I am imparting is coming not just from the knowledge and education that I’ve received, but from my own personal experience of what does and doesn’t work. I am an International Certified Personal Trainer, a Professional Mountain Bike Coach, and my own personal success story! Yes, really, and what I mean by that is that at the start of 2007 - over a 12-month period - I lost half my body weight, changed my career, and I moved half way around the world. I went from the girl who could
barely run a single block to the girl who has run half marathons, hiked to remote locations, and competed in some pretty gruelling mountain bike races. Now that we’ve gotten the introductions out of the way, let’s start at the beginning. Everyone should do strength training. Period. It doesn’t matter how young or old you are - or how much you ride your bike - if you don’t have some sort of strength training program in that busy schedule of yours then you need to make time. Why? Let me list what I think are three of the most important reasons: Posture: Between modern day life (yes, I mean sitting at a desk all day) and riding a bike means we spend too much time rounding our shoulders and hunching forward. Sitting at a desk, then sitting on a bike all help to create weird imbalances in our bodies that a little time lifting weights can help correct. A good training regime can undo all these imbalances, for example: help bring those shoulders back and open up the chest, help with back pain, and strengthen your whole posterior chain. P. 31 | Mountain Bike for Her
Photo: Jaclyn Delacroix
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Photo: Jaclyn Delacroix
Strength: You would think this one is obvious. Spend some time building upper body strength and then be suitably impressed at how much easier you find handling your mountain bike while hurtling down a hill. Leg strength as well, both up and down having increased leg strength enables you to both hit more of those punchy climbs while not fatiguing out as easy on those long descents. Which brings me to another advantage of being stronger, you will have better endurance. Being stronger also has a number of other benefits that we will discuss later, but for now we’ll keep it simple. Bone Density & Muscle Mass: Another no brainer, considering that women are more prone to osteoporosis than men, we should do everything we can to keep those bones as strong as possible. From puberty, you lose around 1% of muscle and bone strength every year. So now you know why you should start strength training the next question you are going to ask me is “So how do I start?” My answer really depends on a number of factors. For example, if you are new to strength training, then I would suggest before throwing the weights around that you consult with a professional. The one thing I can’t stress enough is good technique or form when doing your workouts, after all, you are doing them to make improvements to yourself and the last thing you want is a setback from incorrectly doing a move and hurting yourself. Once you have your technique dialled, there are any number of options for training. You can continue to work with a profession in a studio, gym, or have them design a program for you. If you don’t want to pay for one-on-one attention but like the more social aspect of training, then there are a number of group fitness options out there. The two that come to mind are boot camp or circuit training. If you have experience and feel comfortable working out on your own, then you can always train in your own home, at a community gym, or even outdoors, there really are endless options. Just get out there and get training! P. 33 | Mountain Bike for Her
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Nutrition
NUTRITION KNOW HOW
Words by Melinda Lund, MS, RD
There’s a constant flow of nutrition information circulating in the media. Some of it seems too good to be true, some of it is very complex, while some seems just about right (think Goldilocks). Paleo, Atkins, low carb, low fat…it’s no wonder many of us are confused and overwhelmed and have no idea where to start. When sorting through the nutrition mayhem, we have to start at the beginning…
• • • •
Breads/cereals/grains/starchy vegetables Fruit/fruit juice Milk/yogurt Snacks/Sweets
Carbohydrates are also classified as simple and complex depending on their “sugar structure”. Simple carbs are made up of one or two sugars (e.g. fructose found in fruit or galactose found in dairy, candy, soda) while complex carbs have In this first of a series of nutrition articles, three or more sugars (e.g. starchy foods like we will travel back to basics and re-learn the bread, cereal, starchy veggies, whole grains). nutrition foundation that puts on the path for a The simple carbs tend to be absorbed very healthy lifestyle (no diets here) and from which quickly and therefore increase your blood we can build upwards. So let’s begin with a sugars at a fast rate, which can lead to health simple discussion about nutrients…from basic issues over time. information to what’s considered “cutting edge” new information. Carbohydrates (in all forms) provide fuel for our bodies and brains. We need carbohydrates, Carbohydrates but the type of carbohydrates we choose, and more importantly, the quantity are crucial If I asked you what foods are considered components to the health of our bodies (think carbohydrates, many of you would be able blood sugars, triglycerides, etc.). So what’s new to throw out some examples: bread, pasta, with carbohydrates? What have we learned over cookies/sweets, etc. and you’d be right. the past few years? Carbohydrates can be broken down into the following categories: Some of the most ground-breaking research as of P. 35 | Mountain Bike for Her
late, has been with sugar (simple carbohydrate). We’ve seen some of the headlines: “Sugar is Toxic” and “Sugar is an Addiction” (to name a couple). We have compelling research that shows the link between high sugar/starch intake and an increase in triglyceride levels. We do know that there is an addiction component to sugar in which case “lack of willpower” is less to blame. We know that too many carbohydrates can cause inflammation which may be contributing to joint pain and headaches.
with more of a variety of foods to choose from… • • • • •
Eggs Cheese Cottage Cheese Nut butters Tofu/soy
Like carbohydrates, there are two classifications of protein – complete and incomplete. Complete proteins are those foods that contain all of the amino acids (animal sources of protein). Because the role of carbohydrates and the Incomplete sources of protein contain some effect of too much of them is so complex, we (but not all) of the amino acids (e.g. beans, will be dedicated the next article to this one grains, nuts, seeds). The amino acid “makeup” topic. We will take that opportunity to break in each food varies, so in theory, foods that fall down the science of it all. into the incomplete category can be combined to make a complete protein. The beans and rice combination is a popular one – beans have a specific set of the amino acids and rice contains the amino acids that the beans lack. Together, they balance each other out.
“We need carbohydrates, but the type of carbohydrates we choose, and more importantly, the quantity are crucial components to the health of our bodies...”
Protein The building blocks of our bodies – many of you have heard protein described with this one statement. I won’t disagree. I will say, however, that typically many of us eat way more protein than we need – especially those of you who are very physically active… Protein foods are typically easy to identify for many of you – meat. That’s the answer I usually get when I ask people to name sources of protein. And yes, that is true – meat is a protein source. However, we have many more sources of protein that, when included, can provide us Mountain Bike for Her | P. 36
We need protein in our diets. Protein encourages tissue repair and muscle growth. And, according to Harvard School of Public Health: “Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.” As I mentioned, most of us in the United States, get plenty of protein and many eat more than is needed. Our bodies are smart, however, so it will excrete excess protein in the urine. Our bodies can handle that function for the short term, but over time, it may be an overload on the kidneys. It’s like anything, things wear out as they get older: cars, machines, bodies/ organs…so we have to treat them kindly and not overwork them if we don’t have to. So, a “high protein” diet may have some long term health effects. What constitutes a high protein diet? Check back on future articles as we take a look at some of the popular diets out there and the pros and cons of each.
Fats Super-hot topic right now – fats. Not so bad? Not so good? How much? What kind? There are a lot of questions about fats looming out there. There is also a lot of really great research being done and reported on right now. In my opinion, this topic has probably had the most media attention lately – with sugar being a close second – and rightfully so as they tend to go hand in hand. Fat sources – let’s just cut to the chase. Fat is in a lot of our foods – occurring both naturally and as an added ingredient. Many of us recognize fats like butter, mayonnaise, oils, and gravies. But fats are also naturally found in animal foods like meat and dairy. We have unsaturated fats (liquid at room temperature) that include olive oil and nuts/ seeds (further breakdown into mono and poly unsaturated fats) – and we also have saturated fat (solid at room temperature) which includes animal sources and coconut oil. For the past 30 years or so, we’ve been on the low-fat/fat-free bandwagon…and frankly, it’s gotten us nowhere. As a country, our weight continues to sky rocket while our fat intake has dropped. Why? A lot of recent research is actually taking the heat off of fats and focusing in on sugar. We recognize two things: When we remove fat from foods we also remove flavour. Admit it, fat tastes good. In order to make something fat-free more palatable, we need to add flavour back in – usually in the form of sugar. So those reduced-fat Oreo cookies that we buy have more calories and more carbohydrates (as sugar) in them than the regular Oreo cookies when comparing the same serving size!
We know that saturated fat (mostly from animals) isn’t so bad for us either. TIME magazine recently had a cover that celebrated the recommendations to eat real butter! Look for an upcoming article that discusses the specifics on fat and the new recommendations…
“...those reduced-fat Oreo cookies that we buy have more calories and more carbohydrates (as sugar) in them than the regular Oreo cookies when comparing the same serving size!” What’s the Nutrition Lowdown? In the end, going back to basics is key. Eating real food versus “man-made”, processed, highly refined food. Eating foods that don’t have a mile long ingredient list. Eating like our grandparents or great grandparents used to eat. Sounds easy doesn’t it? Of course there are a lot of variables added into the mix – like sugar addiction, portion sizes, where our food comes from, stress, mindful eating, lack of sleep (yes, this effects our health and weight), hormones, activity…a long list. However, we can break this all down into small steps (one floor at a time) and get all of the levels stacked on top of our foundation to have a healthy lifestyle. Next issue: Level one…carbohydrate specifics – the lowdown on sugar!
Additionally, as we skim down fat (make whole milk into 2%) we decrease the size of the fat molecules – making them more readily available to our blood stream – where they tend to stick and accumulate more easily. P. 37 | Mountain Bike for Her
Photos
#JOINTHERUSCH CRANKWORX Photos by Colin Wilson
For the third year in a row, Rebecca Rusch held FREE clinics for women at Crankworx in Whistler. Named the SRAM Gold Rusch Tour, the clinics range from beginner crosscountry to advanced downhill. She had a starstudded line-up of coaches including Anka Martin, Katie Holden, Kat Sweet, and even Rebecca Rusch herself! With two morning clinics being held everyday for four days straight, it was the perfect opportunity for
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women to hone their mountain biking skills. We joined them for an intermediate crosscountry clinic as well as one for advanced enduro. The SRAM Gold Rusch Tour had seven stops in 2014 with stops from Whistler, BC to Tucson, AZ. For more information please visit http://www.rebeccarusch.com
DROPPING IN DURING THE ENDURO CLINIC AT THE P. 39 | Mountain Bike for Her SRAM GOLD RUSCH TOUR AT CRANKWORX WHISTLER.
REBECCA RUSCH DEMONSTRATING A TECHNICAL UPHILL CLIMB.
ALL SMILES AFTER RIDING A STEEP ROCK FACE DURING A XC CLINIC. Mountain Bike for Her | P. 40
ANKA MARTIN MAKES EVERYTHING LOOK EASY.
CONQUERING THE CLIMB.
“I CAN DO IT, I CAN ABSOLUTELY DO IT.” - STEPHANY SMITH WHILE RIDING A MOUNTAIN BIKING FOR HER SECOND TIME.
SMILES WERE THE ORDER OF THE DAY. EVERYONE LEFT WITH ONE!. P. 41 | Mountain Bike for Her
RIDING A TECHNICAL SECTION OF TRAIL UNDER JACLYN’S WATCHFUL EYE.
COACH JACLYN DELACROIX SHOWS THE WOMEN IN THE ADVANCED ENDURO CLINIC HOW TO SAFELY RIDE A ROCK ROLL.
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ROLLING DOWN A ROCK FACE DURING THE ADVANCED ENDURO CLINIC AT THE SRAM GOLD RUSCH TOUR. P. 43 | Mountain Bike for Her
Behind the Scenes
PUBLISHER/EDITOR Teresa Edgar teresa@mtb4her.com CONTRIBUTING WRITERS Jaclyn Delacroix Sarah Galbraith Ash Kelly Michelle Lambert Melinda Lund Joh Rathbun CONTRIBUTING PHOTOGRAPHERS Jaclyn Delacroix Ash Kelly Jason Knoll Kelsie Lengert Clayton Racicot Terry Seeberg Dave Silver Meg Valliant Colin Wilson Steven Woo ADVERTISING Pete Roggeman pete@mtb4her.com Sieneke Toering sieneke@mtb4her.com
Copyright Š 2014 by Mountain Bike for Her. No part of this publication may be reproduced in whole or in part without the written consent of the publisher. Mountain Bike for Her is published bi-monthly as a free digital magazine, and is available online through mtb4her.com and as a subscription through issuu.com. Views and opinions expressed are those of the author and may not respresent the views of the publisher, advertisers, or sponsors. Mountain Bike for Her | P. 44