SPRING BIKE TIPS > FUEL YOUR ENGINE > COACH’S CORNER
NEWS, TIPS & STORIES FROM THE 24 HOURS OF ADRENALIN
24 HRS ON SINGLE SPEED
Team Fast and Female tell their story LET’S GET STARTED Training Tips RIGHT TO PLAY KEVIN – The Interview NAMASTE
JULY 19 + 20 | 2014 CANMORE | ALBERTA
1440 MINUTES FROM THE CREW
Looking out our window, we feel that familiar feeling that comes along almost every year, at this time. Winter is hanging on but there is a promise that spring is (hopefully) around the corner. That feeling comes because we’re itching to get on our bikes, we’re tired of walking by the bike in the garage and we are excited about the optimism that comes with looking forward to this year’s 24 Hours of Adrenalin event. It is that feeling that has helped us generate this e-magazine idea. We wanted to talk to you all about our passion and yours, we wanted to inspire you with some enticing and inspiring images, we wanted to get you jazzed about taking those steps to get healthy and active and we wanted to let you know about all the buzz that’s in the air about this year’s event. In this issue we’re talking to Martha Handford from the all female Fast and Female single speed team (page 12) about what drives her team and the joys of doing the 24 Hours on single speeds. On page 15 check out our regular feature, Dialed In from our friends at The Bike Shop / Outside Bike & Ski, for your first tip on getting your bike ready for spring riding. Knowing that we’ve all undoubtedly packed on the pounds during those hibernation months, we’ll show you how to take those small steps to be Strong & Healthy (page 17). This issue we’ve featured one of our charity partners, Right To Play (page 10). The work that they do is truly inspiring and you’ll see how one wonderful but typical Canadian family,
the Zamzow’s took that inspiration to a new level. Also, in Adrenalin Grit you’ll find all the news and information you’ll need from the 24 Hours of Adrenalin. And don’t forget that for some of you, taking on the 24 Hours of Adrenalin will take some training. So we’ve enlisted the help of Alicia Evans our resident coach, who will give you those first few steps to take in order to walk before you run, or is that walk before you ride (page 18). In every issue, we’ll end with our regular department that helps us all get limber and centered. Namaste focuses on how and why yoga can be the best addition to your overall cycling circuit (page 19). Enjoy our inaugural issue and look for one every month in your inbox. Happy Trails, Adrenalin Crew P.S. We’d love to hear from you too. Please send your thoughts to email@example.com or for Twitter use hashtag #24HOA. EDITORS: Maria Deotto, Stuart Dorland CONTRIBUTORS: Alicia Evans, Simon Donato, Martha Handford Stefan Grecu, Kevan MacNaughton, Glenda Zamzow DESIGN: DarkHorseCompany.com PHOTOGRAPHER: John Gibson – GibsonPictures.com Copyright 2014, 24 Hours of Adrenalin
NANASK KA I
S N COU TRY
What would we do without trails?
IENDS O F FR
Welcome to our first issue of Adrenalin24 e-magazine!!
ISSUE ONE 2014
6 ADRENALIN GRIT – The Latest 24HOA News 7 SPOT LIGHT – The Kevin McDonald Interview 8 ZOOM 10 RIGHT TO PLAY 12 FAST AND FEMALE – SS Winning Women’s Team 15 DIALED IN with The Bike Shop / Outside Bike & Ski 17 STRONG & HEALTHY with Planet Foods 18 COACH’S CORNER by Alicia Evans 19 NAMASTE with The Yoga Lounge 20 THE LAST LAP Cover Photo: Riding through the meadow, 24HOA 2013 >> Night lap!
ADRENALIN GRIT NEWS FROM 24HOA In every issue of Adrenalin24, you’ll find our regular department called Adrenalin Grit. This is where you’ll read all about news and information specific to this year’s 24 Hours of Adrenalin event. This is the place where we’ll make any exciting announcements on new elements to the event or new partnerships. This will also be the place where we’ll remind you to update or provide the information required for a fun and successful event.
As spring approaches and we’re all starting to think more and more about getting back on our bikes, let’s start with the basics and for now, remind you to go to your team home page and make sure that all your information is completed and up to date. That means: • Invite your teammates and make sure they’ve accepted the invitation • Invite your volunteer • Choose your volunteer shift for the event • Make sure you’ve chosen your campsite
McDONALD THE INTERVIEW What you do at the 24 HOA? Operations Manager
How long have you been doing this?
I started in 2002 and worked until 2004. Then I was back in 2007 and have been here ever since.
What is your favorite part of this role?
Probably seeing all the smiling faces of the participants during the course of the event and knowing that they’re having fun on their weekend away from work.
What do your best friends call you? And why?
>> Kevin unleashes socks into the crowd
What do you like to do in your spare time?
I like to ride my bike, swim and run. I would say play golf but I haven’t played in two years, so let’s say I’d like to play more golf.
What is something that people would be surprised to know about you?
I finished Ironman – my friends said I wouldn’t be able to do it. Also I backpacked around the world in 2000, visiting 15 countries and worked at the 2000 summer Olympics in Sydney, Australia.
What’s your most annoying habit? I’m impatient
Houda – in 9th grade I was at a Detroit Red Wings game with a friend and we were sitting 2 rows behind the glass. At the time there was a player who was named Doug Houda and my friend said, “you look like him and play like him” – he declared that to be my new nickname and it stuck.
Do you have a secret talent?
What are you currently listening to on your ipod?
I’ve visited over 50 countries and hiked Kilimanjaro on New Year’s Eve in 2004 – once I got to the top it was 2005!
Happy by Pharrell, because it makes me smile
If you could meet anyone, dead or alive, who would it be?
Nelson Mandela – when I backpacked through South Africa in 2004, I visited Robbin Island and saw the cell where Mandela was imprisoned.
I can stretch my cheeks out real far
What is your proudest accomplishment?
What is your favorite place in the world?
Vietnam. I was there in 2000 when there weren’t many tourists yet and the people are so friendly, accommodating and willing to help you out.
>> The Merrell Le Mans start!
RIGHT TO PLAY
In 1993 Johann Koss, one of the greatest winter gold medal Olympians first became involved with Right To Play (then known as Olympic Aid) after visiting the African country of Eritrea. There, he was profoundly moved by the plight of the children, oppressed by drought, poverty and civil war. He made a promise to the children he encountered, that he would return and that somehow he would make a significant difference in their lives.
And in 1994, he made international headlines when he won three Gold Medals at the Lillehammer Games in the 1,500, 5,000 and 10,000-metre speed-skating events. Following his 1,500m, he promptly donated the prize money to Olympic Aid and challenged his fellow citizens to donate 10 Norwegian krowns for each gold medal won by Norway. Over the course of his career, Johann broke a total of 10 world records, won three World All-round Championships, and won numerous World Cups and National Championships. Johann’s achievements on the ice have since been eclipsed by his efforts on behalf of Right To Play. Never forgetting his promise to the Eritrean children who set him on his social philanthropic path, Johann has since dedicated himself to growing Right To Play into an internationally recognized non-government organization (NGO) and a leader in Sport for Development. Today, as President and CEO of Right To Play, Johann has dedicated himself to promoting Right to Play and its work through his recruitment of a number of well-known Athlete Ambassadors the likes of Clara Hughes, Patrick Chan, and Kristina Groves.
RIGHT TO PLAY IS AN INTERNATIONAL HUMANITARIAN ORGANIZATION THAT USES SPORT AND PLAY PROGRAMS TO IMPROVE HEALTH, DEVELOP LIFE SKILLS, AND FOSTER PEACE FOR CHILDREN AND COMMUNITIES IN SOME OF THE MOST DISADVANTAGED AREAS OF THE WORLD. Working in both the humanitarian and development context, Right To Play builds local capacity by training community leaders as Coaches to deliver its programs in countries affected by war, poverty, and disease in Africa, Asia, the Middle East and South America.
One family’s support of Right to Play
BY GLENDA ZAMZOW
AN ORDINARY FAMILY… AN EXTRAORDINARY CHALLENGE… ONE YEAR AND TEN EVENTS…RAISED $25,000. Like so many busy families, our good intentions never seemed to get much traction. Between all the things that every family seems to get caught up in, we never really did extend ourselves beyond what occupied our time and into those areas of the ‘extraordinary’, yet the desire was always there. In 2010, “Marathon Man,” Martin Parnell, who was completing an outstanding goal of a marathon per day for an entire year, inspired me. Martin’s goal was to, “pay it forward,” and “be the change you want to see in the world” all in the name of an organization called Right to Play. This remarkable organization moved us to take action and I decided to use the 24 Hours of Adrenalin as one of the event challenges for our year. At which time my husband said, “I can’t ride in 24 Hours of Adrenalin. I don’t even mountain bike!” but undeterred I replied, “You don’t mountain bike YET.” With that began our adventure. The 24 Hours of Adrenalin became one of the events in our year of 10 challenges for Right to Play! After borrowing a bike, taking lessons, and a Right To Play team taking us under their wing, we were able to ride in this premier event as one of our challenges and had fun (and terror) doing it! Glenda and Richard Zamzow live in Calgary with their two teen-age sons Marcus and Derek. For more information visit ZamzowChallenge.com.
>> Glenda Zamzow works the crowd at 24HRS fundraising auction
When childr the world wi
ren play, wins.
>> 24 Minutes of Adrenalin kids races â€“ in support of Right To Play
FAST AND FEMALE OUR FIVE WOMAN > SINGLE SPEED > 24HOA TEAM BY MARTHA HANDFORD
I LIKE SS RACING BECAUSE YOU ARE VERY “PRESENT” ON ALL PARTS OF THE COURSE; YOU CAN’T SIT BACK AND SPIN UP A CLIMB IN AN EASY GEAR.
>> Above: 2013 women’s team 24HOA winners >> Lu Douce smiles her way up the berms on Long Road To Ruin
Tell us a little about your team? Well, we are a group of friends, some of us are Moms, all of us are professionals by day, and addicted endurance athletes in our free time. Here’s the team: Liza Pye – physical therapist, adventure racing expert, from Canmore Luwanna Douce – massage therapist, Mom of two boys, from Canmore Sarah Nossiter – lawyer, originally from Australia but now from Calgary Francis Vice – pathologist, Mom of two, from North Vancouver Martha Handford – technical writer and cycling coach, Mom of one, from Canmore
WE WERE VERY EXCITED TO BE REPRESENTING FAST AND FEMALE TOO. WE ARE ALL FEMALE ATHLETES WHO HAVE EXPERIENCED THE CONFIDENCE AND FITNESS THAT COMES FROM PARTICIPATION IN SPORT. All of the team members volunteered as ride leaders for the Fast and Female women’s ride event a few days before the race. It is always good to get out with a big group of women on MTBs and encourage and inspire them to ride more!
What was the best part of the event for you? The night riding! Riding at night is a special part of this race that everyone on the team was looking forward to. The course looks different and the atmosphere on the trail is so peaceful and quiet, despite all the riders you are sharing it with – it is very hard to replicate this experience, even if you do some training at night prior to the race.
Why ‘single speed’? Ahhh, the most frequently asked question! Well, single speeding is a very “pure” or simple experience on your bike – you really just pedal! For me, that means that I see the trail based on the gear I am riding and how much strength I have to push that gear. You get really good at looking ahead and anticipating what is coming next. Momentum is truly your friend and you keep it close, as often as you can. I like SS racing because you are very “present” on all parts of the course; you can’t sit back and spin up a climb in an easy gear, you have to be on top of your gear all the time. And yes, it is harder work to ride a single speed, but all of us on the team are fit,
skilled mountain bike racers, so we willingly accepted that challenge. Oh, and if you can push the gear, you are usually faster on a single speed because you are typically using a bigger gear than a geared rider would, depending on the course. The Canmore 24 hour course is a great single speed course (mostly up on buff trails and down on technical stuff, not a lot of flat terrain – perfect). And yes, we were able to ride up Long Road to Ruin on one gear – definitely the hardest climb on the course for us.
How did you prepare for the event? Well, we basically spent most of June training on our single speed bikes, often on the Canmore Nordic Centre trails. All of us are experienced MTB racers who had other races planned, so we all were spending lots of time on our MTBs anyway (geared and single speed). Fran spent July riding around the North Shore on her geared bike, but stayed in one gear the whole time – this is way harder than riding a single speed! Liza’s SS bike wasn’t ready until the week of the race, so she relied on her superior fitness and strength from all her other athletic pursuits to be ready for the effort. Liza was first in our rotation, so she also did the Le Mans start – she was the fastest female runner which set us up for a wide open first lap (getting caught behind slower, geared riders is really hard work on your single speed, especially climbing, and you lose all your “big gear” advantage, so we really wanted to get ahead of any congestion early in the race). I pretty much do 99% of my MTB races on a single speed, so I spend tons of time on one gear and, of course, I know the trails at the Nordic Centre really well.
What is one piece of advice that you’d give to those doing their first 24HOA? Well, I actually have two pieces of advice: 1. Have a plan for everything! A plan for keeping hydrated and fueled, a plan for if a team member can’t do a lap, a plan for if it rains, a plan for your race order, and a plan for setting up your site and tearing it down afterwards. 2. Have fun! The 24 Hours of Adrenalin is all about the experience of racing on a great course, with lots of like-minded people. It is accessible to all levels of riders and it feels that way when you are out on the course. It really does generate the best kind of MTB vibe – so get out there and be a part of it!
801 – 11 AVE. SW • CALGARY • 403.264.0735 Photo: Margus Riga Rider: Andreas Hestler
SPRING IS AROUND THE CORNER BY KEVAN MACNAUGHTON
WITH SPRING AROUND THE CORNER IT’S TIME FOR A LOT OF US TO PULL OUR BIKES OUT OF THE SHED AND GIVE THEM A QUICK ONCE OVER BEFORE RIDING SEASON.
Don’t forget to apply a thin coat of lube to the chain when you’re done. If you have any questions about cleaning or lubrication, I’m always here to help firstname.lastname@example.org.
DIALED IN is a regular feature with bike tips and info about new gear to help you enjoy your rides – brought to you by the experts at The Bike Shop / Outside Bike & Ski.
Sick of those grease tattoos you get on your calf every time you ride? Dread fixing flats because it means dealing with the filthy chain? Well it’s a simple solution: Clean your drivetrain and keep it clean! The easiest way to clean a chain is to put on some disposable gloves and wipe the links with a rag dampened in biodegradable solvent. An old tooth brush works well to get between the links. Clean the crankset. Lift the chain of the small ring and rest it on the frame. Clean the rings with a rag and use the brush to clean between the teeth. Clean the cassette. Remove the rear wheel and rest it with the cassette facing up. Dampen a rag with solvent and slip it between the cogs. Use a back and forth motion with the rag and this will rotate the cassette. Repeat with each pair of cogs.
801 – 11 AVE. SW • CALGARY THEBIKESHOP.COM
SUITE 110-1160 RAILWAY AVE • CANMORE • 403.675.7722 OUTSIDEBIKE.CA
>> Serving up some Stoked Oats at 24 Hours of Adrenalin
FUEL THE ENGINE BY SIMON DONATO, PhD
For cyclists, winter is a time of base miles, comfort foods, and perhaps more beer or wine than normal. However, with warmer weather on the horizon, we will soon be able to spin some freshly shaved legs and shiny carbon on our local roads and trails in an ode to spring. Just as we will give the bikes a pre-season inspection and tune, we should make time to tune our diet as well. With more time spent outside, and training volume increasing, our nutritional demands will follow.
EAT LOTS OF FRUITS, VEGETABLES, HIGH QUALITY PROTEIN, PLENTY OF FIBRE (BOTH SOLUBLE AND INSOLUBLE), AND HEALTHY FATS (E.G. NUTS, OILS, FISH). ALL OF THESE COMPONENTS CONTRIBUTE TO MAINTAINING GOOD HEATH, ENHANCING RECOVERY, AND SUPPORTING YOUR IMMUNE SYSTEM.
To properly fuel this increase it’s important to focus on eating nutrient dense foods, which are typically whole foods, with minimal or no processing. From there, you will want to ensure that you feed your engine with regularity – 4 to 6 smaller meals per day.
If winter was too good to you and you are looking to drop a few pounds to enter cycling season in peak form, you’ll get there faster by focusing on diet, rather than simply relying on training alone.
Simon Donato, PhD, is the host of the television show Boundless on the Travel + Escape and Esquire Channels, Founder of Adventure Science, and President Stoked Oats Ltd. Find him on Twitter @adventuresimon!
STRONG & HEALTHY
STRONG & HEALTHY is a regular feature with nutrition & healthy diet information to get you ready for riding – brought to you by the experts at Planet Foods
COACH’S CORNER 18 |
WHAT WAS I THINKING!
BY ALICIA EVANS
Were you riding high on a wave of caffeine (like most cyclists) when you agreed to participate in the 24HRS of Adrenalin for yet another year? Maybe your friends caught you at a weak moment when they asked if you’d like to be a member of their team for this awesome race and even though your bike is covered in dust, the chain a slight shade of ‘rust’ you think ‘why not’!? I’m no Cory Wallace but I can turn the pedals over, sign me up! Wait… how long? Regardless of whether you are part of a team or riding solo, it’s time to get the cogs moving, if you haven’t already. Questions to ask yourself; • Did my pants shrink in the wash? • Have my wheels turned a revolution since my last event? • Where is my bike?
Given you are probably sitting on the couch with your laptop as you read this here is your ‘To Do List’ from the Coach’s Corner. • G oogle Wind Trainers, Spin Classes, Emergency Coaching for Off the Couch race preparation and detoxes • I f you aren’t a self proclaimed bike mechanic contact your local bike shop, your bike may need a little TLC. Take a look at our Dialed In section, where Kevan MacNaughton gets you started on getting your bike ride ready. • C heck in with team mates and plan your first Adrenalin Meeting and nominate who will be bringing the coffee. And finally….download a Countdown App, 126 days to go!
TARASANA (STAR POSE) This pose focuses on releasing the lower back while stretching the often neglected inner-thigh muscles, as cyclists tend to focus on the larger muscle groups. While seated on the ground or on a pillow, block, blanket, bolster, or other supportive prop, place your feet together. Have them far enough away to create a diamond shape with your legs as they unfold to the sides. Place your hands on your feet or ankles, and as you exhale slowly lower your head towards your feet. Go as far as you’re comfortable, release the head to stretch your neck, and breathe steadily as you feel the stretch in your inner-thighs and lower back. If the stretch is too intense, use other supportive props for your head or legs. Take 5–10 slow breaths and inhale slowly as you come up.
N AM A STE
Yoga is great for cyclists to help improve flexibility and also for core strength. NAMASTE will show you two yoga poses each issue geared specifically for cyclists, so you can build a yoga practice into your schedule. BY STEFAN GRECU
PARSVA TADASANA (SIDE-BENDING MOUNTAIN POSE)
This pose will help stretch the side body, allowing more flexibility to perform sideto-side movements on a mountain bike. Standing with feet shoulder width apart, inhale and lift your arms overhead, interlace the fingers and exhale while bending to the right. Engage your core to protect the lower back, keep the upper body straight and shoulders back. To increase effectiveness, place a bit more weight on the left foot, and/or grab your left wrist and pull while providing opposite resistance on the left side. Inhale to lift up to centre and exhale while bending to the left. Stretch both sides in the same manner. Complete at least two per side or more if necessary.
Brought to you by The Yoga Lounge 2nd Floor, 826 8th Street Canmore
The last lap
THE EXPERIENCE DOESN’T END AFTER 24 HOURS 20 |
Top Left: Crazy Larry…always a finish-line favourite Top Right: Hose down after a hot lap Bottom: Beers and cheers in the Kokanee Tent