Rundle's Revenge MTB XC Marathon Race 2015 @ Canmore

Saturday June 27th, I finished 17th place out of 27 in Solo Open Men Results, Overall I was 34th out of 54 for solo open and master open men category. It took me 3hrs 36mins, (Lap1= 53mins) (Lap2= 52mins) (Lap3= 53mins) (Lap4= 56mins) I went a total of 50 Kms. Total elevation gain 4,245 Feet. My average heart rate was 168 bpm and max was 187 bpm. The race was held at the Canmore Nordic Centre. The temperature was 20 deg C for the 8:00am start and when I finished it was 30 deg C. Check out my garmin data here. I felt really strong on the long climbs. I thought I had good cadence today. My breathing was really good considering it is at a higher elevation in Canmore than back home in Edmonton. I knew after the first two km's that I had good legs and lungs today. I was thirty one minutes faster in this years race. One area that I know that I gained some time was on the descents as I was on the edge today letting the bike roll including one root I slid off and wiped out, Thank fully I was ok. One blip for me today was on lap four towards the end I turned the wrong way and that took me a couple minutes to navigate back to the course as I am not a cheater. That is why my last lap was longer otherwise I think it would have been close to the first lap time. A huge thanks to Transrockies for putting on the race and all the volunteers for all their effort to help make this a great event to participate in.





Pic by http://raveneyephoto.com/



Pic by http://raveneyephoto.com/



Pic by http://raveneyephoto.com/

Organ Grinder MTB XC Marathon Race 2015 @ Canmore Nordic Centre (Alberta Cup XCM) #1

Sunday June 7th, I finished 36th place out of 50 in Solo Open Men Results, Overall I was 70 out of 98 for solo open and master open men category. It took me 4 hours 26 minutes, (Lap1= 50mins ) (Lap2= 49mins ) (Lap3= 53mins) (Lap4= 55mins) (Lap5= 59mins) I went a total of 50 Kms. Total elevation gain was 4,741 Feet. My average heart rate was 159 bpm and max was 182 bpm. Check out my garmin data here. This year the lap was 1 km shorter and we had five hours and fifteen minutes for our last lap to count. When I finished I still had forty eight minutes left. By the end my legs were getting sore and I knew that it was not enough time to go for lap six. I know that I was faster this year than last year in the same conditions. Some technical sections I road a bit faster this year. I road a lot of it with an Elite woman Katy C as she finished her five laps just ahead of me and ended up in third place in solo open category. I also road a bit with Louis B as we used to do spin classes together so it was fun. I am really happy with my improvement. The race was held at the Canmore Nordic Centre and the temperature was 28 deg C. A huge thanks to Cyclemeisters for putting on the race and the BBQ chicken sausage hotdog was great and all the volunteers for all their effort.






Pre Race @ start line. Pic by Caitlin C from Mud Sweat and Gears.




 Devonian Drop. Pic by Higuchi Photos



Iron Maiden MTB XC Race 2015 @ Canmore Nordic Centre (Alberta Cup) #3

Saturday June 6th, I finished 42nd out of 46 in Sport Results. It took me 1 hour & 21 minutes. It was three laps and a total of 18 km's long. The total Elevation gain was 1,552 feet. My average heart rate was 176 bpm and max was 194 bpm. Check out my Garmin data Here. Today was one of my fastest starts that I have ever had, We had a long gradual climb right off the start and I was ahead of about six racers. I then lost most of those spots once we hit the first technical descent as I was not able to ride it (switch back with log drops) I struggled in the technical descent's today, I road some and the rest I dabbed my foot down for balance. This course had a combination of climbing and technical trails. My fitness felt good as I had some good strong climbing today. Normally in an XC race here it takes me one hour thirty minutes so I am really pleased with my continued improvement. The temperature was 26 deg C. I would like to thank all the volunteers and Spin Sisters for putting on the race including the great BBQ hamburgers for after the race.






Devonian Drop, Pic by http://www.kenandersonphotography.ca/



Devonian Drop, Pic by http://www.kenandersonphotography.ca/



Soft Yogurt, Pic by http://www.kenandersonphotography.ca/



Soft Yogurt, Pic by http://www.kenandersonphotography.ca/
 

June 2015 Training

Sun 28th, MTB ride @ Canmore climb up to Whiteman's Pond for 1hr 11mins, Average heart rate =132 max =161, Elevation gain 1,391 feet. Kms 15

Fri 26th, MTB ride pre lap of Rundle's Revenge @ Canmore for 1hr 8mins. Average heart rate =136 Max =162, Elevation gain 1,040 feet. Km's 13

Sun 21st, Road ride @ Colchester Hall to Cooking Lake w/ Parents for 2hrs 41mins, Average heart rate =121 Max =179, Elevation gain 843 feet. Km's 70

Sat 20th, Road group ride @ Wye School to Ardrossan for 4hrs 30mins, Average heart rate =134 Max =185, Elevation gain 2,070 feet. Km's 111

Thurs 18th, MTB Redbike group ride UC to Patricia for 2hrs 18mins. Average heart rate =155 Max =190, Elevation gain 1,440 feet. Km's 32

Sun 14th, Road ride Colchester Hall to Beaumont for 2hrs (Zone 2/3) Average heart rate =131 Max =163, Elevation gain 633 feet. Km's 53

Fri 5th, MTB ride pre lap of Iron Maiden @ Canmore Nordic Centre for 1hr. Average heart rate =131 Max =168, Elevation gain 719 feet. Km's 10

Wed 3rd, MTB ride @ Terwillegar Park for 1hr 40mins (6 Hills @ Threshold) Average heart rate =128 Max =184, Elevation gain 1,086 feet. Km's 20

River Raid MTB XC Race 2015 @ Devon (Alberta Cup) #2

Sunday May 31st, I finished 34th out of 35 in Sport Results. It took me 1 hour & 17 minutes. It was two laps and a total of 19 km's long. The total Elevation gain was 1,381 feet. My average heart rate was 173 bpm and max was 191 bpm. Check out my Garmin data Here. The result is the same, a last place as the one behind me was a DNF. As I sit here writing this I wonder to my self how the heck do I move up in the sport men field. I ask am I mad with this result and the answer is no, and why is that? because on the same course and conditions as last year I was six minutes faster in this years race. That is an improvement. This was also a B race for me. Alberta Bicycle Association is making the MTB XC races shorter and want them to run no longer than 1.5 hours making them a 70 minute sprint, I am not built for that kind of race, as I am like a big diesel engine meant to ride for longer. The course was a lot of fun with lots of climbing, technical riding and open double track. I could not make it up one tight technical switch back climb and I could not make it down the long technical descent so both these sections I ran. A well known elite racer Matt H came out and raced, very cool to see him there today. My former RVC team mate Sheldon S and his son came out to watch and cheer at the race. The temperature was 22 deg C. A huge thanks to Evan W, Stew H all the volunteers for Devon Bicycle Association for putting on the race.





 Pic by Nancy St-H



Approaching the finish line. Pic by Nancy St-H
 

Corporate Challenge 2015 MTB XC Race @ Terwillegar Park

Saturday May 30th, I did the technical single track course and finished 3rd out of 13. It was four laps long and 15 km's in total. It took me 46 minutes. My Average heart rate was 177 bpm and max was 195 bpm. The total elevation gain was 768 feet. Check out my garmin data Here. With my warm up I road 20 km's today. I got bottled up at the start and did not get to the spot I was hoping for in the single track. I did mange to catch up to a couple racers and pass them. I also got backed up on a few spots because when I was lapping racers and I said to your right they just stayed on the single track so I had to pass when we hit a corner or open spot. (They might not have known racer educate and that is fine) I had a sprint finish to the line and I was one second from catching him. This type of short race is like a sprint and that is not my specialty as I am more of a marathon guy. On my team was Teresa M and she did the 14km non technical course and she finished in 36 minutes and raced really well. She has a back ground in triathlons. The third member on the team was Pat M who did the 7km non technical course and he won it in a time of 17 minutes, Way to go! Pat has a back ground in XC ski racing and running races 10kms to half marathons. Our team Melcor won the silver medal. It is based on the size of your company. There were a lot of race team members from various clubs, including a couple elite racers and I saw some former racers that used to race a high level. The temperature was 9 deg C. Thank you Mike B and the team at Cooperate Challenge for putting on the race & all the volunteers to make this happen.

Me trying my best at the finish line in a sprint finish. Missed out by one second!
 

 

 

 

Trying hard at the finish line.

 

 

 

Silver lining - Teresa M, Me & Pat M.

 





Royal River Valley Rumble 4 MTB XC Race 2015 @ Sun Ridge Ski Hill (Alberta Cup) #1

Sunday May 24th, I finished 27th out of 32 in Sport Men Results It was three laps long and 18 km's in total. It took me 1hr 28mins. My Average heart rate was 174 bpm and max was 195 bpm. The total elevation gain was 1,565 feet. Check out my garmin data Here. After about thirty seconds into the race as we climbed up the ski hill I knew that it was not my day. My legs felt like they were filled with cement and my body was tired feeling. Shortly after that I had lost contact with the group. Then It pretty much was a solo ride for me. I just could not get my body to respond. I Have not done well in any of my races here. This was a B race on my list. I Know I had trained really hard in the weeks leading up to this race and this week was a recovery week for me. I am happy I did not quit and instead pushed on as hard and as fast as I could and there was a part where I beat an Elite racer up a long climb. I don't want this post to sound negative, I just thought I could have been a lot faster. This year the course was in reverse compared to years past, so it made for some really challenging climbs. The temperature was 27 deg C. Thank you Mike B, Steve M, Karen M, Mark R, Kurt M, Geoff  I and Hardcore Bikes for putting on the race & all the volunteers for their efforts and they also cheered loud.






Pic by https://www.flickr.com/photos/sangudo/



Pic by https://www.flickr.com/photos/sangudo/

Fat Tire MTB XC Race 2015 #2 @ Terwillegar Park

Tuesday May 19th, I finished second last place in the A group and it was four laps. It was 17 kms long and it took me 1 hour 1minute. My average heart rate was 171 bpm and Max 192 bpm. Total elevation gain was 1,041 feet. Check out my Garmin data Here. It was 21 deg C and not a single cloud in the sky. I had a really slow start as per usual and I even had a good warm up tonight. On lap three and four I seemed to find my grove even though at the start of the race my legs felt pretty sore from last week of training. I learnt that I can dig deep even when my legs are hurting like that. I had passed a racer on lap one and then late on that lap he passed me. I clawed my way back to catch him on the climb on lap four and then I passed him and held on. I only had got lapped by one elite racer Mike S and I was happy because usually a couple lap me. The course was really fast and flowy with a lot of climbing and I like that. Thanks to the guys @ Kokanee Redbike Race Team for putting on the race.

Fat Tire MTB XC Race 2015 #1 @ Terwillegar Park

Tuesday May 5th, I finished third last place in the A group and it was four laps. It was 16 kms long and it took me 1 hour. My average heart rate was 171 bpm and Max 192 bpm. Total elevation gain was 1,073 feet. Check out my Garmin data Here. It was 9 deg C and there was a wind that had a hint of winter in it still. I had a really slow start to the race tonight as I was a bit late getting out tonight and not able to get in a warm up. For almost two laps I was just ahead of Karen M who was doing the B group and I was surprised I stayed ahead as she is a really strong racer and is great in the technical parts. I picked some really good lines on the decents on my last lap. The course was really fun and it had a good long climb to start out with. Thanks to the guys @ Kokanee Redbike Race Team for putting on the race.

May 2015 Training

Wed 27th, MTB group ride United Cycle to Mill Creek Ravine for 2hrs (Zone's 1-4). Average heart rate =123 Max =181, Elevation gain 1,112 feet. Km's 20

Sat 23rd, MTB pre lap Royal River Valley Rumble 4 Sun Ridge Ski Hill for 1hr 30mins Average heart rate =156 Max =193, Elevation gain 1,184 feet. Km's 10

Sun 17th, MTB Inter Club ride UC to Terwillegar for 3hrs 30mins (Threshold 40mins) Average heart rate =149 Max =196, Elevation gain 2,254 feet. Km's 45

Sat 16th, Road ride Wye School to Fort Saskatchewan for 3hrs (Zone 1/2) Average heart rate =117 Max =159, Elevation gain 1,155 feet. Km's 68

Thurs 14th, MTB Redbike group ride to Mill Creek Ravine for 2hrs 27mins. Average heart rate =155 Max =186, Elevation gain 1,621 feet. Km's 28

Sun 10th, Road ride @ Colchester Hall for 3hrs (Zone's 1-4) Average heart rate =128 Max =175, Elevation gain 971 feet. Km's 75

Sat 9th, Road group ride @ Wye School to Northern Bear Golf for 3hrs 34mins, Average heart rate =151 Max =195, Elevation gain 1,411 feet. Km's 100

Sun 3rd, Road ride Beaumont to Colchester Hall for 2hrs 34mins (Zone 2/3) Average heart rate =142 Max =177, Elevation gain 866 feet. Km's 70