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Your November MTB Training Outline from Coach Adam Walker

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What’s up MTB’ers!?! Coach Adam here!

 

Happy New Year! 

Wait. What??? 

 

Forget what it says on the calendar.

November 1 is New Years Day for mountain bike athletes! 

 

Why?

Well, it takes about 8 weeks of preparation in the coming Foundation Phase to prepare the body for what is coming in January and ultimately as we move into the spring.

 

We are rolling into November and in BC, we have shifted gears from long, warm autumn days with hero dirt to seeing more rain at lower elevations. We’ve already had some significant snowfalls up high and the skiers out there are frothing to hit the mountains for some snow sliding. 

Everywhere in the Northern hemisphere, daylight is becoming more scarce and with the shorter days, it’s likely for many that we are moving indoors for more of our training.

 

It can be tempting to put the bike away right now, but you’ve got big goals for next year, so let’s make the most of this month!

 

The Foundation Phase

 

If you made good use of October, you should feel like you have accumulated a good foundation of aerobic work and have introduced and adapted to some resistance training in the past several weeks.

 

Structure This Month

 

First of all, if you are still racing cyclocross, you might be smack in the middle of that part of the season. Your weeks might be focused on a lot of short punchy efforts with sprint work, short intervals, skill work and variably paced VO2 max sessions like 30/30’s or something similar. 

 

Try to ride your mountain bike at least a couple of times a week to maintain your MTB specific technical skills.

 

But for those of us who aren’t racing ‘cross, we fall primarily into two camps:

 

Those who can ride outside through the winter.

And those who can’t.

 

If You Ride Through Winter

 

If you live somewhere where you are lucky (or brave enough) to fall into the first camp, keep things rolling with 3-4 rides per week (even if some of those are indoors), but really use what good weather you have to focus on skill development, a bit of aerobic intensity, and endurance work.

 

A lot of this work on the bike can be unstructured as we shift to more structure and more frequency in the gym doing resistance training.

 

As your overall training volume may decrease slightly, the proportion of gym-time and other cross training rises.

 

If You Don’t Ride (Outside) Through Winter

 

In stormy weather, cold weather, or places where it snows, most people will opt to find alternate activities. An indoor cycling class, crossfit, trainer workouts, running, and hiking can be great options. Once the snow flies, skiing and snowshoeing can be a great option.

 

When introducing new activities, remember that your motor might be firing on all cylinders, but your transmission might need some work.

 

By this, I mean that you’ve developed a huge aerobic engine. This will help you to perform any of these cross training activities, but your muscles might not be tuned to manage the sport specific, weight bearing loads and eccentric contractions necessary for running, hiking DOWN steep terrain (especially with a pack), or heavier strength work.

 

Whatever cross training sports you choose to pursue, start slow and progress gradually.

 

The Importance of Strength Training

 

At the risk of sounding like a broken record I’m going to cover this again in case you missed it in last month’s video and blog.

 

As bike racers, many of us would prefer to “just ride” all the time. But strength work is important for injury prevention, mobility and stability, core strength, managing forces and efficiency on the bike, and finally, pedalling power.

 

Particularly for masters athletes, we face the reality of muscle loss, or sarcopenia, as we age. Females also have a higher risk of osteoporosis. Resistance training can help prevent both of those.

 

If you are just beginning your resistance training routine, start slowly with a few sessions that are focused around quality movement and adaptation. When you begin to add weight, focus on proper technique with very manageable loads.

 

Focus on basic movements: Squat, hinge, lunge, push, pull, rotate.

 

We aren’t power lifters. We are bike riders who want to improve our riding. Remember this when you’re in the gym.

 

Also, keep in mind that for everyone else in the gym, that IS their exercise or training. For you, it’s preparing you for your training. Different goals. Different focus.

 

So what could your week look like?

 

There are a lot of different ways to bake a cake, and the actual structure of your week likely depends on your work schedule.

 

Ideally, you want to include these components:

  • 2 intensity workouts (1 “hard” one, 1 “medium” one)
  • 2 endurance sessions (these don’t need to be all day, mega rides that empty the tank)
  • 2 resistance training (strength) workouts

 

Your November MTB Training Outline:

 

Monday: Rest

Tuesday: Intensity – MTB ride with intensity or indoor/trainer ride

Wednesday: Resistance Training/Strength Work

Thursday: Aerobic Work – Tempo or Trail Ride outside, Trainer Session OR Cross Training

Friday: Resistance Training/Strength Work

Saturday: MTB adventure ride OR Indoor Trainer Session

Sunday: Endurance – Road, Gravel, Hiking, Trail Run or a longer (but easier) mtb ride.

 

The key is to build consistency through November and December with a solid FOUNDATION for what is to come.

 

If you found value in this content and you want more, my Club Shred program could be a great option for you!

 

With weekly group calls, a content bank of videos like this, and a group discussion forum, it’s a great resource for any mountain biker looking to increase their knowledge and performance.

 

Check Out CLUB SHRED

 

Coach Adam Walker - MTB Coach on Vancouver IslandHappy Training!
Coach Adam

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Your October Masters MTB Training Outline

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What’s up MTB’ers!?! Coach Adam here!

 

It’s October, and here in BC the weather is starting to change.

We just had our first significant rain in months and the trails are PRIME!

Let’s take advantage of this time of year!

 

Racing cross? Prepping for ski season? Just want to make the most of this time…?

October can look a bit different for everyone, but there are a few common themes.

 

Aerobic Base – More than JUST Zone 2!

We can do some shorter rides with intensity, long adventure rides, and even some structured workouts IF you are keen and ready (both physically and mentally).

 

Structure? In the fall???

Traditionally, fall can look like a lot of downtime. And if you just came off a very competitive season, that’s great. You need to rest and reset before beginning the work again.

But for many, late summer results in a lot of downtime – key races are done, it’s family vacations, time away, and riding for fun is more prominent than any structured training. When this happens, riders come into the fall ready to begin doing the work. 

 

Great!

 

But if left unchecked they’ll often be on fire by January and their form will be circling the drain by the time they arrive at their key events in spring like BC Bike Race or other big events like Crankworks or the TransBC enduro.

Controlled blocks focused on “performance qualities” can be scheduled in this fall foundation phase to build a reserve that we will revisit in spring as we approach the race season. 

 

What do I mean by this?

Let me add some context. We can’t expect one block of VO2 Max work at the beginning of the season to be sufficient. That would leave a lot of potential gains on the table. So we can perform a short block at some point in the fall… but we need to set the stage first. 

Threshold work and other aerobic capacity training sets us up to do the harder VO2 work by creating a base to support that intensity.

 

For the Cyclocross racer, you might be rolling into the full swing of CX season. If this is you, you’d certainly benefit from some structured intensity across the whole spectrum of energy systems.

CX racing demands a ballistic start, followed by repeated short bursts performed from a high-paced consistent effort at or above your anaerobic threshold.

The ability to sprint out of corners, maintain focus through technical sections, and follow attacks requires athletes to be able to access aerobic AND anaerobic systems, recover, and repeat. For you, rides right now can incorporate specific skill development and race specific efforts.

 

For the avid skier, this season is when the excitement of the coming winter begins to build. Seeing the first dustings of snow at altitude make us feel like kids at christmas, knowing big pow days or speedy days on the skate skis are on the horizon. 

Aerobic work will help us maximize the fun on the slopes. Improved aerobic conditioning will enable you to keep hammering laps when everyone else is running out of steam and heading to the lodge. If backcountry or nordic skiing is on the menu this winter, this time on the bike in the next couple of months until the snow really flies is money in the bank.

 

In all of these cases, this is when strength training also begins to take a more prominent role.

 

The Importance of Strength Training

As bike racers, many of us would prefer to “just ride” all the time. But strength work is important for injury prevention, mobility and stability, core strength, managing forces and efficiency on the bike, and finally, pedalling power.

Start slow with a few sessions that are focused around quality movement and adaptation. When you begin to add weight, focus on proper technique with very manageable loads.

 

Focus on basic movements: Squat, hinge, lunge, push, pull, rotate.

I often use this analogy: as mountain bikers, we are like a car that has a HUGE motor, but the transmission and chassis need some work. 

We aren’t power lifters. We are bike riders who want to improve our riding. Remember this when you’re in the gym.

Also, keep in mind that for everyone else in the gym, that IS their exercise or training. For you, it’s preparing you for your training. Different goals. Different focus.

 

So what could your week look like?

Here’s a good mtb training outline you can follow:

 

Monday: Rest

Tuesday: Intensity (Threshold)

Wednesday: Strength

Thursday: Tempo or Trail ride

Friday: Strength

Saturday: MTB adventure ride, skill dev, climbing

Sunday: Endurance – Road, Gravel, Hiking, Trail Run or a longer (but easier) mtb ride.

 

The key is to build consistency and move into November and December with a solid FOUNDATION for what is to come.

 

If you got value from this content and you want more, my Club Shred community could be a great option for you! With weekly group calls, a content bank of videos like this, and a group discussion forum, it’s a great resource for any mountain biker looking to increase their knowledge and performance.

 

Learn More About CLUB SHRED

 

Coach Adam Walker - MTB Coach on Vancouver IslandHappy Training!
Coach Adam

 

 

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Year Round Mountain Bike Development with Dirt Squad’s Bradley Wright

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Year Round Mountain Bike Development with Bradley Wright

Summer Camps are on SaleSpring is here, which means it is time for hero dirt, longer daylight hours, warmer weather and rider development! At The Cycling Co. we are all about year-round mountain bike development, but we see Spring as the ultimate time to put on bike gear, set new goals, put your head down and get to work at building your skills, speed and confidence on the bike. 

Our Summer Camps help new and experienced young riders, aged 8-16, push their boundaries and take their riding to new heights. Rider development is a never ending process as there is always room to fine tune techniques and unlock new skills and maneuvers. Youth camps are the start of a lifelong journey into learning, experiencing and growing, not only as a rider, but also as a human. 

Bradley Wright, a longtime original member of our DIRT SQUAD Race Team, is a fantastic example of continuous rider growth and development. 

Bradley was kind enough to share his riding story with us and we couldn’t be more inspired and proud of this young man, and how far he has come!

From Bradley Wright – OG Dirt Squad Member

“I’ve always ridden bikes, and I first learned to ride a bike at the age of three. Since that day cycling has always been one of my favourite things to do. Most of my early childhood consisted of various sports and riding bikes whenever I could for fun. I even tried bmx racing at age nine or ten. 

My first actual mountain bike ride wouldn’t be until I was twelve when a camp I attended had a mountain bike ride as one of the optional activities, and well it was safe to say that was that, and I’ve been riding mountain bikes ever since. 

From there I was invited by a friend to go for a ride with his cousin, McKay Vezina. At the time I just stood there in awe, wishing I could do the things he could–not knowing that later I would have the chance to.

TheCyclingCo-Bradley-Wright

My proper introduction to mountain biking would come when I was fourteen.

The middle school that I attended brought in Coach Adam Walker to coach a school bike league. Here I learned the basics of mountain biking and dipped my toes into the racing scene. I would then immediately get my parents to sign me up for a summer mountain bike camp with Adam, and any camp that I could make it to with his company. 

Before I knew it I had progressed to the point where Adam proposed the beginning of the Dirt Squad program, and he wanted me to be one of the first riders in the program. All I could think was ‘I’m a kid who gets to ride my bike twice a week with my sights set on eventually racing. I couldn’t be luckier’. 

The Ups and Downs of Mountain Biking

Bradley Wright - Broken CollarboneNow that’s not the end of the story. Although I’ve been in this program (Dirt Squad) for many years now and I’m turning nineteen later this year, there have been some ups and downs. Most notably injuries. I seem to have impeccable timing to injure myself right just as race season is in its full stride.

The first big injury I had was breaking my right collarbone the first year I tried to racing. I managed to get a couple of races in that year, but could definitely say that I was HUNGRY FOR MORE.

Another race season came around and I was actually able to race most of my local races, but tended to over exert myself, which resulted in A LOT of race crashes. From there I would learn to dial it back a notch and ride more conservatively rather than getting a little too loose every chance I got.

2020 hits…

We all know where I’m going with this. Covid hit and I was only able to ride on my own, and focus on my own training. This was a huge adjustment as most of my rides had been with a group of people. It took the better part of a year to properly adjust and be mentally ready to ride every week. I wish I could say that riding by myself is great, but it lacks the energy exchange that happens when riding with a group, and as a young teen I thrived off that energy. Ultimately there was nothing I could do, and luckily I’ve adjusted to a point where I almost prefer riding on my own depending on what my training schedule demands.

It’s 2021.

I’m ready. I’ve been training. I just finished building up a new bike. I am BEYOND stoked for the year to come and I have set my ambitions high and want to race as much as my legs allow me. Before I could even get my tires on the race track, I went out for a training ride as the weather was just warming up, and bam. Another broken collarbone that would set me back and temporarily put my goals on hold. 

Now, hungrier than ever, I kept up my training as I was injured with countless hours on the trainer, and eating and recovering properly. The doctor would finally give me the go ahead with riding a couple of weeks before a race at a bike park, and, well I didn’t really hold back. I wanted to show my friends, and those who supported me, that an injury isn’t the end of a race season. I had a total of three races that year, and each one got better and better. Racing really felt like my thing, even if I wasn’t on top. 

Dirt Squad - Bradley WrightAnd 2022…

My most prepared year yet, I’ve got three races under my belt for this year alone and I’ve got a race that I am ready to put my all into. Now all of my races had been enduro races up until this point, and I was going to try racing pumptrack. Practice day goes by and the weather is perfect–no wind, perfectly dry, and no rain to be seen. I wake up race morning and it’s pouring rain. I didn’t want that to affect me, so I got out there and started practice. A couple of hours before the seating runs I have a huge crash, and was advised to go to the hospital. 

At this point I’m thinking I’ve just torn my shoulder and I can make it back in time for the race. Six hours go by and I had finally accepted the fact I was out of the race. The doctor gets back to me and says, it’s broken. Oh, here we go again with another broken collarbone. But this one took much longer to heal and meant my season was over.

On the Sidelines…

There’s no other feeling than watching all of your friends race when you have to sit on the side lines. I tried to keep myself busy with work, and light rides that would satiate my bike cravings. 

At this point physical pain wasn’t the issue, mentally I was ready for the year to be over. Which in August shouldn’t be the case. But the year didn’t end there, after a couple of weeks on my shoulder and collarbone being strong, I had another crash resulting in a broken rib. Now I could still ride, but it truly put a limiter on the types of rides I could do. It eventually healed and I got back into my stride. I’ve been training solidly for the 2023 race season with big plans for the year.

My skills and attitude towards training are constantly progressing

Over the years of riding I was able to watch myself go from a grom that thought that jumps were the only thing that mattered, to a rider who prides himself in putting in the work every week to become the best rider I can be. My skills and attitude towards training are constantly progressing, and going into my junior years of racing I’m stoked to see how far I can push myself to climb up the ranks.

I’m lucky to have the support and coaching that I’ve had through the years, and it’s always a surprise looking back at what I’ve done and how far I’ve come from the 12 year old just riding his bike for fun with friends. Not to say that I’m not having fun with friends now, it’s just less about being with your mates, and more about trying to prove myself to the world.”

 

Riding can start from the early ages of 6, 7 or 8, or start at 12 or 20 or 40+. There is always room for progression and learning, no matter when you jump in. We want to see YOUR confidence in your riding abilities grow whether you’re racing or riding for FUN. It is about PROGRESSION, not PERFECTION. What is holding you back? Spring is here and it’s time to get geared up.

Dirt Squad is the ideal program to help young riders build skills and confidence on the bike, as well as learn all about the racing environment, including fueling, hydration and recovery. To learn if Dirt Squad is the right program for your young rider, or to apply to join, check out the info page here.

 

Follow Bradley on Instagram here:

 

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Top 5 Strategies to a Successful Mountain Bike Racing Season

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Top 5 Strategies for a Successful Mountain Bike Racing Season

What’s up mountain bikers? It’s Coach Adam here!

One of the greatest advantages you can have during racing season is to be well prepared. Preparation is KEY to riding your best race and to minimizing potential pitfalls, while you are out there on the track.

So today, I’m going to share with you my top 5 strategies to help you have a successful racing season.

Sooke Enduro MTB Racing 2023 - The Cycling Co.

Dirt Squad Youth Team members Rhys Blair and Kai Sargent, racing at the 2023 Sooke Enduro.

1. Check your bike.

Check every bolt, rotor, brake pad, chain link, cog, chain ring, everything. And be sure to check the cleats on your shoes. Cleats only tend to come loose on race day.

You’ve spent all this time training and preparing… make sure your rig is fully ready too!

I can’t tell you how many times I’ve seen an athlete put hundreds of hours into their preparation spent thousands of dollars on a flight a big chunk of money on an entry fee only to have a mishap in a race from something that was completely preventable, had they checked their bike.

2. Plan your pre-ride.

Know the course profile. Know the amount of elevation and length of each course. Look for videos on Trailforks or YouTube to help you visualize what lies ahead on every corner.  Know where you’re going. Know the length and characteristics of each stage.

3. Plan your fueling and hydration.

How you feel on race day will have a lot to do with how you fuel during pre ride. If you go deep into your reserves during practice you won’t have enough gas for race day.

*Remember that for optimal performance, you’re going to require 60-120g of carbs per hour EVERY hour depending on how demanding the transfers will be.

4. Rest.

Find somewhere, either the day before or two days out to take a rest day. Don’t pre-ride too much. Rest is super important to make sure you have the gas in the tank and muscle recovery that you’ll need to ride your best on race day.

Taking a easy day 2 days before the race is ideal, but don’t go into the race TOO fresh. That can make you feel sluggish.

5. Make a pre-race checklist.

This is a schedule of what you’re going to do every hour for at least 24 to 36 hours before the race. Take a lined piece of paper, start at the bottom with your start time of your race, and work your way backwards up the page. Make note of what you’ll be doing every hour prior to your race, and STICK TO THIS SCHEDULE!

The more things you can control, the less things you leave to chance, the less nervous and anxious you’re going to be before the race. Control the controllables and have a wicked race. And most importantly, have FUN!

Now GO CRUSH IT!

Is your young rider keen to race? Learn about our Dirt Squad Youth Development Program HERE!

 

 

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Thriving as a Woman in the Male Dominated Sport of Mountain Biking

Thriving as a Woman in a Male Dominated Sport - Mountain Biking

Julia Gallant - Happy International Women's Day!

Have you ever looked around a MTB trailhead parking lot and wondered where all the girls and women are? Or have you ever noticed the ratio of women to men in the Whistler lift line?

Mountain biking is a male dominated sport, and being a woman in this industry can be challenging. It can be intimidating and lonely. Although the female presence in mountain biking is growing, there are still major inequalities when it comes to the industry and the opportunities that are available to women.

When it comes to learning the basics of mountain biking, it is essential that women learn the fundamental technical skills, rather than just “pulling up” for a jump or “pushing through” a techy section.

Male riders naturally have more brute force and can push themselves out of a hard compression or heavy impact, whereas women typically struggle a little more to absorb harder and imperfect landings. Having the proper techniques for jumps, drops and steep rollers allow us female riders to have the confidence in our abilities to try new and challenging features with less risk and more confidence. 

But it is not all about skills and how good we are on the bike. It is also about how we are perceived in the sport. Women and men will always be compared in sports, even when we are not competing against one another.

Being a female rider can be discouraging as we are constantly compared to men, their pace, DH times, and jumping ability. The constant comparison can affect our confidence and enjoyment of the sport. Women can put in the same amount of training as men, but experience different results as opportunities vary, and body structures differ. 

Julia Gallant MTB RacingJoining The Cycling Co. Team has brought me so much joy, freedom and excitement for mountain biking, especially when it comes to being a female rider.

As a fairly new member of the MTB community, I value such a positive and inviting environment, where my thoughts, abilities and experiences are heard and celebrated. The Cycling Co. promotes excitement for ALL riders regardless of how they identify, and really highlights the importance of female riders’ improvement and involvement.

Our coaching team looks to share the stoke, and provide ample opportunities to build strong basic skills and techniques and build on already established abilities in a safe and fun space.

As female riders become more prominent, and mountain biking continues to grow as a whole, there is so much potential for equality, encouragement and stoke in such an open and loving sport. Being a female in what is a male dominated sport is challenging at times, however, there are many milestones, achievements and much growth to be celebrated!

Happy International Women’s Day to all you incredible women out there! I can’t wait to see what the future of mountain biking holds for us! See you on the trails! 

 

Join our women only programs to build your skills and confidence on the bike! All women’s programs are open and inclusive of the LGBTQ2S+ community.

Upcoming Programs
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Pre-Ride Bike Check Checklist

Pre-Ride Bike Check Checklist

It is always a great idea to do a pre-ride bike check before every ride, even if you rode the day before. You never know when a bolt has come loose, a tire is a little flat or your chain is creaky. 

If you’ve ever taken a lesson or clinic with The Cycling Co., or if you ride with one of our weekly groups, you will be familiar with our routine pre-ride bike check. We encourage you to NOT ONLY complete it when you’re with us, but also when you ride on your own. Our pre-ride bike check is as simple as A, B, C. We literally call it our ABCs.

Pre-Ride Bike Check Checklist:

This pre-ride checklist is applicable to bikes in all disciplines, whether you ride a road, gravel or mountain bike.

Pre-Ride Bike Check Checklist - Air“A” is for Air Pressure

When we check out tires we often feel them with our hands, pressing down on the top of our wheel with our palm (as opposed than pinching the sides). We want our tires to have a firmness similar to an apple or an orange. For a more precise air pressure we can check our PSI, with a digital tire pressure gauge or a pump gauge.

Many riders have specific pressures that they use for different trails and weather conditions (i.e. slick/wet rooty rides would benefit from a lower PSI, while a higher PSI would be better for drier/tacky trails). Tire pressure is all about rider preference, as we all have different bikes, bodies and riding styles.

“B” is for Brakes

It is important to have working brakes, so make sure you do not skip this step.

  1. Stand beside your bike, pull on your front brake, and push forward on your bars. The back end of your bike should lift off the ground, indicating that your front brake is engaged and doing its job.
  2. Next, pull your rear brake lever and pull back on your bars. This time the front wheel should lift.

If there is play in either brake, this could indicate that your brake pads are worn out, or that you need a brake bleed. If your brakes are an area of concern it is best to visit your local shop for a tune up!

Pre-Ride Bike Check Checklist - Chain“C” is for Chain

To check your chain, stand next to your bike and give your pedals a couple spins backwards. Listen to your chain and cassette to make sure that there are no loud creaks, clanks and crunches. Look at your cassette and chain to ensure that it is lubed up, and be aware of rust and gunk (grass, chunks of mud, etc.).

Having a dirty chain can affect the longevity of your cassette and chain as well as impact the smoothness of gear shifting. After each ride you should rinse your bike with a hose and be sure to clear your chain and cassette of any debris and dirt. To avoid a creaky, rusty chain, be sure to lube it after each wash.

“D” is for Drop Test

Our last step is the “Drop Test”.

Lift your bike a few inches off the ground and lightly drop it so that it gently lands on its wheels within your grasp. Listen for any knocking, or clanking that could indicate a loose bolt or something out of the ordinary on your bike.

If you do notice an unusual sound, repeat the drop test until you can source where on the bike the sound is coming from. The drop test is a quick and easy way to simulate a drop or bump on a trail that would make your bike rattle.

Weekly Bike Check:

Pre-Ride Bike Check Checklist

Do you ride every day of the week? Or are you more of a weekend warrior? No matter how much you ride, be sure to do bolt checks after every few rides. A frequent rider should  check all the bolts on their bike at least once a week. A weekend warrior should check their bolts at least every other week. The more you ride, the more chance your bolts will loosen and compromise your safety, performance, and your bike’s functionality.

What do I mean by “BOLT CHECK”?
Use your multitool or set of allen keys to check that all the bolts on your bike are snug, and do not have any play. Check your front and rear axles, and headset more frequently.

Headsets commonly come loose as they are constantly in use. To check your headset, pull your front brake, and turn your bars the same way (your front brake should be closest to you). Place your free hand lightly around your headset/steer tube and gently rock your bike back and forth. If your headset is loose you will feel a slight knock/movement. Tighten accordingly. 

If you have any concerns about your bike and how it is functioning, call our friends at Westshore Bikes in Langford! Having a professional check your bike or do a full tune up at least once a year is always a good idea! THe crew at Westshore Bikes is always happy to answer any questions, and concerns and will get you back on the trails as soon as possible!

Now go check your bike and get out on two wheels!

Happy and safe riding!

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What’s In My Mountain Biking Pack?

What's in my mountain bike pack?

Are you looking to be MORE prepared on your mountain bike rides? Do you want to be MORE self-sufficient on the mountain? Let’s get packed and make sure we have everything we need for whatever the trails throw our way. Let’s chat about what’s in my mountain biking pack!

Choosing the Right Mountain Bike Pack

I use a USWE backpack that holds a 3L bladder and has a lot of space for snacks, layers and tools. BUT some days a pack feels like too much, so I also use a Bontrager hip pack that carries sufficient amounts of snacks, tools and an extra bottle.

For really big riding days that are deeper in trail networks I tend to use my backpack, as it fits more gear and holds more water, while my hip pack is great for days where I have access to refill and feed stations or need less layers/gear.

 POC, Bontrager, USWE and EVOC have many great options for hip packs and backpacks that hug your body, but don’t restrict your movement or abilities when climbing and descending.

Compact Mountain Bike TOOLS

A multi tool goes a long way when it comes to on-trail bike maintenance. You never know when you’ll need to tighten a bolt, adjust a headset, or check your through axle. Having a packable multitool with a variety of allen key sizes, a phillips head, spoke wrench and a chain tool, you can fix most issues on a bike, or at least get you out of the woods and to the bike shop.

There are many different options out there for tools, but here are a few favorites that fit in your stem, pocket or bag: OneUp EDC Tool, PRO Minitool 8, Crankbrothers

 M17.

We all know flats are annoying, however, they are less so when you are prepared and have the tools to fix them. Whether I am coaching or out on a solo ride, my pack will be supplied with a tube, tire levers and an air pump/CO₂canister. A major part to being self-sufficient on the trails is having the tools and pieces to fix your bike. Even if you don’t know how to repair a flat, or struggle to fix a broken chain, having your own tools and parts will allow others to help you repair your bike trailside.

SNACKS to Fuel Your Mountain Bike Adventures

Honey Stinger Energy ChewsYou can never have too many snacks with you, especially on a big day on the bike. I always over pack snacks because you never know when you’ll need an extra burst of energy or when someone else is going to be running low on fuel. When on a big ride you should be consuming 60 grams of carbohydrates per hour to ensure you maintain energy levels and avoid those mid ride bonks.

Some of my favorite snacks to have on hand are Honey Stinger Gummies, Hornby Organic Bars, a classic PB & Jam sandwich, a banana and pickles! It can be easy to slam back energy GUs and gummies all day but having a variety of real food (homemade and prepackaged) will bring your mid-ride snacking and energy levels to new heights.

Recommended Wearable Mountain Bike Gear

Cold weather brings a whole new set of challenges. Mechanicals and crashes bring the risk of hypothermia. Skin exposed to the cold declines power output, and the perfect set of layers are hard to come by.

Here at The Cycling Co. we always highlight the importance of packing extra gloves, but we also always make sure we as coaches and our riders have a jacket packed. Jackets are essential as they protect riders from the rain, mud and cold when shredding up and down the mountain, but also keeps riders warm when they’re taking a break or dealing with on-trail maintenance and slow-moving circumstances.

Check out 7mesh’s Copilot and Skypilot jackets or Fox’s wide variety performance jackets for lightweight, warm, moisture wicking and packable options.

HYDRATION Options for Mountain Bikers

I always pack sufficient amounts of water, whether it’s a bladder or bottles. It’s not always just water, though – I make sure to always have a bottle on my frame with electrolytes to replenish myself and avoid cramping on big ride days, as well as my bladder or a second bottle with regular water.

If you know you’re riding somewhere you can refill this is less of a stressor, but if you’re in the backcountry trails, make sure you plan accordingly and know your water consumption tendencies. Not sure which electrolytes are good? Check out nuun, Scratch Labs and XACT!

 

Which FIRST AID Supplies to Pack for Any Mountain Bike Ride

It never hurts to be over prepared. Whether it’s a little cut, or a big bleed, having a First Aid kit with you is always a great idea.

Big days on the bike aren’t easy on the body and can lead to fatigue, brain fog and mistakes – so being prepared with band aids, gauze, slings, tensors, a splint and emergency blankets can make a huge difference.

Having a full on first aid kit in your pack is not realistic but having a few of the essentials can make a bad situation a lot less detrimental.

Check out High Above for packable First Aid Kit options, or DIY your own first aid kit into a watertight ziplock baggie!

In Summary

Whether you’re going for an all-day adventure or just a couple of laps at your local mountain, make sure you and your pack are ready for whatever the ride has in store for you. If you use single use supplies from your pack make sure to replace them (preferably before your next ride) or set a weekly or monthly schedule for a full on pack check to ensure its complete with all the necessities.

Now get packed up and go ride your bike!

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Mountain Biking Gift Guide: Winter Edition

Mountain Biking Gift Guide - Winter Edition

Do you have a rider in your family or a friend in your riding group that is always complaining about being cold on their rides? Or is it you, who comes home as a human popsicle after each shred sesh?

Tis the season of gifts and giving!

So here is a guide to help warm up that year round mountain biker you’re shopping for.

100 Brisker Mountain Bike Gloves

Stocking Stuffers & Smaller Gifts:

An extra pair of gloves always goes a long way. Whether it is snowing, raining or just plain cold, packing extra gloves (in a ziplock baggie) will make someone’s ride that much better. The Cycling Co.’s coaches all live by the 100% Brisker Gloves; insulated padding across the back of the hand keeps in heat, while the thick but moveable palm keeps riders one with their bike. A pair of Briskers and a couple hot hand packets are a great duo for any rider who rips, no matter the temperature.

What pairs great with gloves? SOCKS! 

Cold feet are hard to get away from when the trails are full of mud and slush. Pull on a pair of Rocky Gortex waterproof socks on top of your everyday riding socks and your feet will stay warm and dry throughout an entire ride.

Honey Stinger Energy Chews

Rocky socks not for you? Check out Giro’s Xtenic H20 sock! Wrap these up in a new water bottle with a couple ride snacks and call it a day!

Looking to really fill those stockings with some goodies? Mountain bikers can never have too many snacks on hand. LaraBars, Hornby Organics, Honey Stingers waffles/chews, GUs, and CLIF Bars all make for a quick and easy snack to throw into a pocket or bag for each ride.

 

Staple Pieces:  

Looking for a bigger gift? Here are some of the coaches’ favorite staples: Coach Adam Santa

Coach Adam never leaves for a winter ride without his 7mesh Copilot jacket. It’s great to have on hand when it’s already wet out or the forecast is calling for rain. This Gortex jacket is water and windproof, has big pockets, an over the helmet hood AND packs down into a small, easily packable pouch. Any rider would luck out to have this under the tree with their name on it.

The 7mesh Anorak thermal hoodie is a staple layer for Coach Jules. The Anorak can be worn as a base layer for 7Mesh Julia Gallantextra cold days or used as a thermal top layer. It keeps you feeling cozy and protected with its thick fabrics, soft waffle lining and hood. The quarter zip allows for ventilation once you get climbing, and provides ample protection from wind when shredding down the mountain. This hoodie will become a staple in any rider’s cold weather attire as well as everyday style.

Tired of cold legs? Check out Ride NF DP4 Team ride pants. They are thicker than a light summer ride pant, but still have the stretch and breathability that riders need. If those don’t catch your eye, check out the Fox Defend Pant. These pants will keep riders warm by shedding moisture, dirt and mud as they shred down the mountain. Both of these pant choices have color options and sizes to suit every rider on your gift list. 

7Mesh Buff - Grey 7Mesh Buff - BlueCoach Alan can’t say enough about how much a neck warmer will elevate a rider’s warmth on those days you can see your own breath. Merino wool buffs are a great layer to add on for crisp cold rides. Unzip your jacket, get that much needed airflow, but keep your neck protected from the cold. Iris and 7mesh buffs are a great addition to your cold weather gear pile as they keep you warm, breathe and don’t hold in moisture that’ll make you colder when you stop moving. Buffs are great for those riders who love to climb hard and descend fast. 

Do you know a rider who never fails to hit every mud puddle in their path or a rider who can never get enough wet, sloppy, Prevost laps? Well, waterproof mountain bike pants might be a great gift idea. 7mesh’s Thunder Pant keep riders dry, even on the wettest days! These Gortex pants protect from the rain, mud, and wind. They make changing after a wet ride easy, as they keep base layers feeling untouched and they can be easily hosed off and put away for the next ride.

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Mountain Biking Safely During a Pandemic

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Adam Walker at The Cycling Co.

Spring Is Here!

…oh, wait, what’s THIS?

Adam Walker -Riding safely during a pandemicAfter a long wet winter, it’s finally spring. The sun is out and the trails are mint. We all want to get out and shred like mad…

But, there’s this little thing…a microscopic thing. This coronavirus. The little thing that no one can see that has messed with the world beyond anything we have ever experienced.

The world has slowed down. Many of us are off work. We’ve got all this time to ride. For some, it’s the most free time they have ever had. So it’s tempting to call your crew and hit the trails. But it’s so important that you don’t!

While here on Vancouver Island, we have not seen the same tragic effects that Covid-19 is having elsewhere, it is imperative that we do not become complacent. We all need to ride alone or only with those we live with.

Sadly, over the past week, I have seen many disregard the instructions from the government, health agencies, our local trail organizations, and Cycling BC. I’ve been passed by groups on the trails and seen people gathering for group rides with those who are clearly not family or house mates.

Activities in contravention of BC provincial health authority orders are not covered under Cycling BC’s insurance. 

SOURCE: Cycling BC

Is Two Meters Really Enough?

Experts have recommended that we keep a 2-meter buffer between us and those around us. But what about when we are riding? On your bike, 2m is not enough. And here’s why…

Even if you are the recommended 2m apart, on a bike you are moving, and your “respiratory signature” follows you with a comet-like, cone shaped path, rather than the sphere-like shape when we are stationary or walking.

This comet-cone of snot, sweat, and frothy-mouthed respiratory spew is following you in your wake. And the faster you are moving, the farther this cloud of “you” hangs in the air behind you.

Now, unless you have been living under a rock, you know that it’s possible to be infected with Covid-19 and show no symptoms for up to 14 days. Do you really want to go riding with your buddies and share spew trails?

I didn’t think so.

Exercise for Mental Health

We also know that exercise is good for our mental health and for our immune system. Personally, I become an anxious headcase if I can’t get on my bike. But it might be best to take it relatively easy. If we head out on epic full day missions that can be very taxing on the body and actually SUPPRESSES immune function. Certainly, we can all agree that immune function is very important right now.

And then there’s the safety concerns…

Riding safely during a pandemicWho really ever wants to go to the hospital? How about right now?

We have heard that the hospitals, at least locally here in Victoria, are still relatively vacant, but that’s not an invitation to go full-send and risk an injury that will land you in the ER. Do you really want to be in a place where infection is a risk?

Ok, ok, I’ve heard the rebuttal that you might be more likely to slip in the shower than crash your bike. And there’s also the argument that riding slow is more dangerous than riding fast. (I’ve actually had my worst crashes from hitting something too slow). But I think the really important takeaway here is simply this:

Use your head.
Be smart.
Ride alone.
Keep the wheels close to the ground.
And finish your ride with something left in the tank.

So what should you do?

Get out and do some rides where you are simply riding for the pure enjoyment of being on your bicycle. If all you normally do is ride your mountain bike, go for a road ride. Hit up some gravel riding. If you normally smash endro laps, go for some xc. Even go for a hike. The change will benefit you in more ways than you might expect and you might even notice that you really enjoy other types of exercise and movement.

If we can all chill out a bit, keep our distance, and be responsible, this will likely pass. 

So when your buddy calls and asks you to head for a rip with a bunch of your endurbros, be responsible and just say no. Deal with the FOMO – You’ll live, I promise. There will be more rides. As long as we ALL just chill for now.

Let’s all get through this together, but apart from each other. #apartnotalone

See you on Instagram! 

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