Snow Day

Why does biking have a season? Sports have seasons. Is mountian biking only a sport? For me it's not. The vast majority of mountain bikers hang up their bikes in the garage for months as soon as it turns cold enough for there mittens. It doesn't need to be that way. We just had an amazing ride at Copeland Forest on December 17th 2011. What a great day, sunny with a high of -10°. The air was fresh and clear. You wouldn't think so but, there was better traction on the trails then most days in the summer. With no leaves on the trees we really got a sense of the typography of the forest. So this winter free your bike from the garage and join us for the next CTS ride. In the winter there are places you could never go in summer. How about a ride across the lake? Future ride idea?

The Local Bike Shop

I walk my bike into Total Sports the local bike shop to explain my newest problem to Mark. Nic pokes his head out from the back. "What'd you break this time?" he jokes. I'm surrounded by friends. I feel at home. The Local bike shop is not only a store where you can buy a bike, purchase parts, or get your bike repaired, it's so much more. It's a knowledge base location filled with the experts of the bike industry and talented mechanics.

Local bike shops understand that buying a bike is a serious decision. If you bought your bike at a local bike shop, you can ride safe knowing the the person that put your bike together knew what they were doing. As well, you will benefit from great service. Often, the shop will go to bat for you, representing your interests to the manufacturer, and frequently scoring you a fast replacement part.

A local bike shop is a hang out, a place where a cyclist feels a sense of belonging. In the winter, when you can't ride, it's a place to go where you can still immerse yourself in your favourite pastime. Local bike shops also often sponsor local bike clubs, groups rides, give lessons, bike fittings, and basic repair classes.

My local bike shop knows its customers. The personalized service keeps me coming back. Personalized service is something you will never get when you buy something online. Just because an online item may be cheap, does not always mean it's better. At a local bike shop, you're paying just a little bit more, but you are getting so much more in return.

Please support your local bike shop. In these tough economic times, small businesses really struggle against online stores. Let's show local bike shops that we value the services they provide.

Do you have a favourite Bike shop? Please feel free to post a link to your local bike shop below.

Get Out There!

3 steps to Become a Better Rider this Winter.

Hey you! Yeah you. Sitting there at your computer. If you aren't doing some sort of off season workout then you don't really care about improving as a rider. No one gets better by staring at bike magazines or watching other riders tear it up in a video. You need to get out there! Follow these 3 steps to help you maintain your physical fitness throughout the winter months and bring you eager and motivated for the coming spring!

Find A Workout That Works: The first place to start is by developing a workout that will fit your schedule and your fitness needs. Anything from Insanity in your basement to joining a local gym. Many people find classes to help keep them motivated. Programs like Spin Class or Cross Fit are very popular for this reason. Cross Fit is notorious for working all the major areas of fitness in one short, intense class that can also offer great camaraderie as a social event that also helps keep you motivated.

Stay Positive: The winter can be a long few months when you are struggling to motivate every other day for a routine workout. Staying positive is critical to your success with staying in shape. A positive attitude will help the time during your workout go by much faster and leave you feeling renewed.

(Tip: Tell your friends on FaceBook what workout you are doing. Telling others your intentions will keep you going back to your workout. The more people that know the less likely you will quit in fear of looking like a failure.)

Have Fun: Just because old man winter is hanging around does not mean you can not get outside and enjoy the weather. Cross country skiing, snow shoeing, alpine skiing and snowboarding are terrific ways to stay in shape while having fun during the winter months. If you are new to any of these sports consider a lesson as it will give you the knowledge to be able to enjoy the sport that much more.

Hopefully these tips will help. What are you doing this winter to improving as a rider?

CTS Ray's Trip 2011

Indoor riding will never replace the feeling of ripping up some sweet single track. It's hard to impossible to recreate nature in its fullest from a Mountain bikers prospective. But you can take all the things you love about Single Track riding and condense them into a very enjoyable experience. Working on your skills improves your confidence and adds flow to your everyday biking ability. Either be berms, skinny's, rocks, logs and yes, Jumps! And where better to work on this than the Ray's MTB Indoor Park. The world's First Indoor MTB Park. Ray's MTB Park is located in Cleveland and boasts a 135,000 sq ft wall to wall dream for any MTB bike enthusiast. The park was made with the intention of satisfying the need for bikers to keep up their riding during the winter months. And who better to build it than Ray Petro, a Mountain biker himself with background in design and a carpetener by trade. And it shows. Every inch of the space is pure bike heaven. At times it's hard to tell that there is even concrete under all the wood trails. This is no doubt a stop that every rider should make. This has turned into an annual visit for some of the CTS crew. And for good reason. This is the first ever indoor Mountain Bike Park. The cost for the weekend is a lot better than one would expect with Hotel deals and with the Canadian Dollar almost par with the U.S. For a weekend trip with Fuel, Hotel, and 2 day Park pass will set you back about $160. Rays is the foundation of what other indoor parks inspire to be. So do what you have to, but plan now for next year's trip.

What helmet should you wear?

Wile a rider has the right to wear any helmet they want, many don't know what they are missing. Wearing the right protective gear on you head is beneficial, not only from a fashion standpoint, but functionally as well, apart from keeping your head in one piece.

Unsuitable: No Helmet, the trails are a lot harder then your head. lose the ego and buy a helmet. As well, skateboard helmets don't meet the same standards as cycling helmets. They are rated for slow-speed impacts. You will also feel the lack of ventilation on those hot days.

Ideal: A well-vented, lightweight helmet is ideal. A helmet without a visor for cross-country riding. The aggressive position on a cross-country bike makes a visor often obstruct the field of vision. All-mountain bikes provide a more upright position, therefore a visor is great for keeping the sun out of your eyes. Down-hill riding offers a whole new level of danger to you head. When riding DH make sure to get yourself a full face to save your smile.

It's all in your head.

Visualization and mental imagery of your line can truly boost your riding performance and consistency on the trail. More over, the intents focus on the next twenty feet of trail can truly clear your minds when things are weighing you down. You have tens of thousands of thoughts every single day. Your mind simply won’t shut up. Mountain biking has the amazing ability to keep you in the "Now". I’ve found this unintentional focus to be very powerful. Your mind becomes at ease and you find yourself in "The Zone" and all your thoughts of the day or what you have to do when you get home are gone. Riding uses all of your senses to really feel your current state of being and your potentially hazardous surroundings. Let go of the past, forget about the future, feel that you are alive right now!

Ray's Trip

Indoor riding will never replace the feeling of ripping up some sweet single track. It’s hard to impossible to recreate nature in its fullest from a Mountain bikers prospective. But you can take all the things you love about Single Track riding and condense them into a very enjoyable experience. Working on your skills improves your confidence and adds flow to your everyday biking ability. Either be berms, skinny’s, rocks, logs and yes, Jumps! And where better to work on this than the Ray’s MTB Indoor Park. The world’s First Indoor MTB Park. Ray’s MTB Park is located in Cleveland and boasts a 135,000 sq ft wall to wall dream for any MTB bike enthusiast. The park was made with the intention of satisfying the need for bikers to keep up their riding during the winter months. And who better to build it than Ray Petro, a Mountain biker himself with background in design and a carpetener by trade. And it shows. Every inch of the space is pure bike heaven. At times it’s hard to tell that there is even concrete under all the wood trails. It’s not hard to think that this place is geared toward the Dirt Jump Freaks, but this is simply untrue.

The cross country loop is epic and challenging with options at every corner. With rocks and logs located threw out. It’s not hard to ride for days and not do the same thing twice. The loop has flow that challenges every rider’s ability.

The Pump track is not something you see in our typical Tuesday’s rides. This total body workout will sharpen your overall bike skills and push you to generate power and speed. Using the bumps and Berms to will teach you more than you know till the next time you’re out on that single-track.

Ray’s has two excellent skinny obstacle sections. They are well built and planned for the rider in all of us who want to push the ability’s that we come across every ride. Most of only practice this skill during the ride and earn to get better. At Rays you can work on these skills with all fun and virtually none of the risk. Either be a 2x4 or a log, to the more advanced of a teeter totter or an elevator drop. Most of us will never see an elevator in our trail riding but practicing the balancing skills required will help improve every rider. Not to mention fun as $#!%

Last but not least......Jumping at Ray’s!! To many, this can be intimating and not for the faint of heart. But not here! You are not forced into feeling uncomfortable. The jumps are well built and made so the rider is in full control within their comfort level. By far the best and most famous line at Ray’s is the “Red Bull” wall. A combination of bumps and berms then leads to a couple jumps in front of onlookers with a ride on a huge 8 foot wall covered in the energy drink logo. And when you’re done...you do it againJ

This is no doubt a stop that every rider should make. This has turned into an annual visit for some of the CTS crew. And for good reason. This is the first ever indoor Mountain Bike Park. The cost for the weekend is a lot better than one would expect with Hotel deals and with the Canadian Dollar almost par with the US. A weekend with Fuel, Hotel, and 2 day Park pass will set you back about $160. Rays is the foundation of what other indoor parks inspire to be. So do what you have to, but plan now for next year’s trip.

-Fish

Stay Safe During Hunting Season

The safety of trail users who are non-hunters during hunting season is a concern to many. With gun-toting hunters returning to the woods this fall, take precautions to stay out of their sites. The onus of safety in the woods is largely on the part of the hunter, but why take the risk.

1. Be aware of hunting seasons in your area and try to avoid them, especially at dawn or dusk.

2. Wear bright colours that can not be mistaken for wildlife. It is safest to wear bright orange, and items that make noise while riding. like my old bike.

Caution: red and green can appear brown at dawn or dusk and white can resemble a deer’s tail through the woods.

For information about hunting seasons and regulations, please consult the Hunting Regulations Summary on the ministry's website at ontario.ca/hunting.

Are You Afraid of the Dark?

It's getting dark earlier, so follow these simple steps I found at www.mountainbike.com for safer, more enjoyable night rides.

Set Your Light Right

The ideal light setup combines a helmet-mounted spotlight and a bar-mounted unit with a broad-coverage beam. But if you can afford only one, a helmet-mounted light is better because it directs the light where you are looking. Mount it close to the center-top of your helmet. "The higher you put it, the more stable it's going to be, which means it won't fatigue your neck as much over the course of the ride.

Look Where You Want to Go

Your light like your bike is going to follow your eyes, so look ahead, not down. "Your helmet light should be aimed at least eight feet ahead The final adjustments depend on the condition of the trail you're riding which you should plan for well in advance. A first-timer? Stick to a trail you know like the back of your hand so you can test your night vision on known obstacles and corners.

Keep Your Perspective

Artificial light sources create shadows that skew your perspective on obstacles. The key to success in technical situations is knowing about the weird shadows, and saving your highest light-output setting for when things get rough.

Be Confident

Night-riding success comes down to confidence and a good attitude. If you think you can do it, then you'll do it.

Quick and Effective Crosstraining Workout

To start, this is not for the ill willed...those that do not believe in "no pain no gain" stop here, for those that like a physical challenge and do not have a weak stomach....here we go!

**** USE AT YOUR OWN RISK ******

Hahaha, now that I've scared you a little bit in all seriousness this is an excellent way to stay in shape and you don't need to spend hours at the gym. This training is all about what you put into it.

The name of the game is H.I.I.T. aka High Intensity Interval Training.

Benefits: lean muscle, fat burn, increase libido, power and damn good determination!
Cons: muscle soreness, sweating, burning lungs, out of breath, possible vomiting (likely)

The rules: '3 times a week'

* hop on a stationary bike, doesn't matter if it's a recumbent or upright or your bike on a windtrainer. This can work with a crosstrainer too but, I wouldn't suggest a treadmill.

*prepare to be there for 20 minutes (YES, THAT'S IT!)

*warm up for 2-3 min, moderate pedal speed and level

***Note-on a scale of 1 - 10 moderate means 3 or 4, all out = 9 or 10***

*after your warm up, push the level to the MAX you can pedal at ALL OUT intensity for 30 seconds, I'm talking getting down and dirty with whatever your body can push out intensity wise

*recover for 1 min 30 seconds, decrease the level back to 3 or 4 and pedal lightly

****repeat 6-8 times - 30 seconds all out at high level and 1:30 moderate level******

*cool down for 5 minutes

VERY IMPORTANT-AFTER WARDS ONLY DRINK WATER FOR THE NEXT 2 HOURS

What this will accomplish is burn fat at an excelerated rate. It increases your human growth hormone production which burns fat, creates muscle and develops strength and power by the increased testosterone levels.

You can eat afterwards BUT, do not take in any refined sugars! no pasta, rice or bread. No sugar! By consuming these types of foods you counter act the benefits of this program.

Good luck!! I would really like to hear back from anyone that trys this exercise. I've had amazing results on it myself, but it does take a sh*tload of determination to do it on a regular basis.

J

Wet Buck

Such a beautiful place for fall colours. Buckwallow is the Amazing! Even in the rain. Buckwallow Cycling Centre will forever stay on my must ride list. Great ride guys!

Get Down

How to ride with control and power on nasty descents. Most riders live for the downhill. It's the reward at the top of a long climbs. But sometimes descending steep terrain with rocks, ruts, drops and sharp switchbacks—can be unnerving for even the best riders. These four simple steps I found on www.bicycling.com will have you descending smoother, faster and with more confidence than ever before.

1. Pick a line. About 50 feet before he reached that spot. Look ahead to find this line and committe to the line with no second guesses. The biggest crashes happen when riders think twice, panic and scrub speed.

2. Stay relaxed. Floats your butt above the saddle, with your knees and elbows bent to keep them loose. Locking your limbs causes your bike to feel jittery, decreasing control.

3. Get a grip. Put just one finger on each lever. The best mix of steering and braking control comes when your index fingers loop over the levers and the rest of your fingers hold the bar.

4. Brake when the trail is smooth. If you bomb full-speed through easy sections, you're forced to brake in the rough. Sounds counterintuitive, but smooth hardpack is where you have more traction and braking power.

Save the Trails

Jason Murray of IMBA Canada rides Copeland Forest with CTS to help save the trails. Will you join us in convincing MNR/Couchiching Conservancy and other user groups that mountain biking is a good thing for our community, and that we should not be simply tolerated but accepted?

There Is No Trail Fairy!

Once you enter into the world of mountain biking it's easy to understand why so many people love it, but it's also easy to forget it takes a lot of work to create and keep trails operational. The trails we love to ride don't build themselves. They are supported by dedicated volunteer builders. The MTB trails at Copeland Forest don't presently have an organized group maintaining them. This leaves the trail as illegal in the eyes of the MNR. Over the next three years, the Couchiching Conservancy will be coordinating the creation of a Copeland Forest Stewardship Committee. This is being done to find a dedicated group of volunteers to support and maintain the interest of the forest and the community that uses it. Will you join me in convincing MNR/Couchiching Conservancy and other user groups that mountain biking is a good thing for our community, and that we should not be simply tolerated but accepted?

Copeland Forest Open House and Workshop

Tuesday October 18th ,

St. John's Anglican Church, Craighurst.

Drop in between 5 and 8 p.m.

3191 Hwy 93 Craighurst.

Copeland Forest Stewardship Committee MTB Meeting

Sunday October 23rd from 2-4 p.m 


Craighurst Community Hall

3352 Hwy 93 Craighurst

Wolfpack

Hello. How 'bout that ride in? I guess that's why they call it mountain biking. [laughs] You guys might not know this, but I consider myself a bit of a loner. I tend to think of myself as a one-man wolf pack. But when my sister brought Jay home, I knew he was one of my own. And my wolf pack... it grew by one. So there... there were two of us in the wolf pack... I was alone first in the pack, and then Jay joined in later. And six months ago, when Jay introduced me to CTS, I thought, "Wait a second, could it be?" And now I know for sure, I just added 30 more guys to my wolf pack. 30 of us wolves, running around the forests, in Simcoe, looking for berms and beer. So tonight, I make a toast!

Copeland Forest Stewardship

Copeland Forest Stewardship Initiative Launched. If you visit the Copeland Forest for recreation and relaxation, we hope you will get involved in an innovative project to help put users of the Copeland Forest in the driver's seat. While the Ministry of Natural Resources will continue to have ultimate management control over Copeland, they are interested in working with those who use and love the forest to help with management decisions and participate in stewardship activities.

Over the next three years, the Couchiching Conservancy will be coordinating the creation of a Copeland Forest Stewardship Committee, comprised of people like you who like to do anything from ski and snowshoe to horseback ride and picnic in the Copeland Forest.

In the first phase, we are compiling scientific information such as a four-season biological inventory, a lichen study, aquatic species research, and a human footprint study. All of this information will ultimately help the stewardship committee make informed decisions. Additionally, we will be holding educational workshops (see "Wetlands and Watersheds" article) and speaking with as many people as possible about how you use the Copeland, how often, and what you value about it most.

If you would like to be involved, please join our mailing list, and/or contact Dorthea Hangaard: dorthea@couchconservancy.ca (705) 326-1620

Increasingly, our forests are becoming fragmented islands of green, too small to support forest interior habitat. While forest cover is decreasing, human populations and development are increasing, and it is more important than ever to care for precious forests like the Copeland.

Epic Titanic

Joel's epic crash and the CTS Bike club Rockin' it in Crownland Forest.

Try A Welly On

The most summer I had all fun! This weekend CTS took a road trip to Wellington Brewery for a Private Group Tour. The tour included samples of their finest beers, a guided tour of our brewing facility, and a Wellington Brewery plastic mug. A big thanks to Wellington Brewery for their support of the CTS bike club.

Above: CTS drinking at the Duke's House.

Above: CTS taking a Private Tour of the brewery.

Above: 168 bottles of Trailhead for us to enjoy at the CTS BBQ Sunday Sept. 4th

Riding For A Good Paws

The topic of a group ride in Muskoka has come up a number of times and I recently came across an event that gives us the best reason as to why we should head north. There seems to be a lot of us in the CTS group that have dogs as companions and a lot of us just love animals in general. I have seen Angela come to a sudden stop in the middle of a trail to help a toad get across safely and Greg has bailed into a tree stump more than once to avoid running over a cute little squirrel. Well, at least that’s what he told us.

Well now, we have an opportunity to step it up and help get Guide Dogs off the street and into a good home with someone that needs them, and that opportunity is called Puppy Pedal. So we get to do what we enjoy the most (biking) and at the same time we gain some incredible brownie points for our good deeds. Can you imagine all the commitments we can get out of, just by performing this one selfless act of riding for Puppy Pedal? I can hear it now … “honey it’s only my mothers 75^th birthday party! You rode for Puppy Pedal so just Cancel That $hit and go for a ride with your buddies” or even … “babe, no need to worry about going out for dinner on our 20^th wedding anniversary. Don’t forget you rode Puppy Pedal 2 months ago so go ahead Cancel That $hit and get out for a ride. I’ll have a bbq’d steak and your favourite beer all ready for when you get home”.

So lets act quickly and sign up for this as it’s only a few weeks away (September 18^th) and we may even be able to start to Cancel That $hit right away because this cause is that good!!!

Check out the link - http://puppypedal.ca/

Don

Figaro Fist Pump

The CTS bike club out there enjoying the natural spaces of Ontario, during the Month of August 2011.

Warning: In this video there is a short clip that may be offensive to fellow CTS rider Meagen, I'd like to apologize in advance. I'm sorry I couldn't refrain from the humour of this clip. It fit so perfectly, don't hate me.

MOUNTAIN BIKING AND BACK PAIN

Well it’s the middle of the mountain bike season now and for many of us we have been on the trails for about 4 months already. The riding has been great this year and I’m sure many of you have been riding hard. Hopefully everyone has remained injury free and pain free (Except Ken of course….who is now thankfully on the mend). If not – here is some information on one of the most common problems/pain that I see in my clinic as a result of mountain biking.

Neck and Upper Back Pain

Neck pain can be exacerbated by several factors including: riding position, technique, and other pre-existing conditions. In the cycling position, the neck is extended and the back flexed for prolonged periods. Riding for long periods of time, increases the load on the arms and shoulders as well as hyperextension of the neck, leading to muscle fatigue and pain. If the virtual top tube length (top tube plus stem length) is too long for the rider, hyperextension of the neck is further increased. Prolonged hyperextension of the neck and associated muscle strain may lead to trigger points in the muscles of the neck and upper back (especially the upper trapezius muscles). Trigger points are small rubbery knots that form in muscle and adjacent muscle sheaths (fascia), which send pain signals to the brain and contribute to a pain-spasm-pain cycle. Trigger points are frequently caused by direct blunt trauma, or by repetitive micro trauma, as is seen in overuse athletic injuries. Additionally, cyclists (especially older riders), may present with referred or radicular symptoms down the arms or in the hands. This may be due to a certain degree of arthritis in the cervical spine. Similarly the facet joints of the neck may become aggravated due to prolonged hyperextension.

Riders suffering from neck pain should consider the fit of their bicycle. One way to reduce neck hyperextension is by raising the handlebars or using a more upright stem/handlebar combination or perhaps even by using a shorter stem. Moving the saddle forward also reduces virtual top tube length, but the rider should be cautious as improper fore/aft saddle position can lead to knee pain.

Changes to riding technique can also help with neck pain. A rigid riding position transmits more shock directly to the neck and shoulders. Riding with unlocked elbows and more dynamic leg and arm absorption can alter neck posture minimizing pain. Full suspension can help out as well.

The benefits of stretching are well documented by research. Therefore it would make sense to frequently stretch your neck during the more leisurely parts of the ride as well as directly after your ride to reduce the frequency and severity of neck pain.

Low Back Pain

Low back pain is also very common in mountain biking. Riding position leads to prolonged back flexion, resulting in muscle pain in the unconditioned back. The low back is the primary muscle group generating power and controlling the movement of the bike. If the back is not well conditioned and flexible, muscle fatigue and strain will occur, leading to pain.

The virtual top tube length and the amount of spinal flexion in the riders back should be considered in cyclists with back pain. If the handlebars are too low, the flexion (lordosis) of the spine is exaggerated resulting in increased pressure on the lumbar spine. If the top tube length is too short, the sacral spine will flex, increasing pressure on the intervertebral disks. Ensuring that the handlebar height and top tube length are correct should help minimize back pain.

Pelvic position also contributes to back pain, as a misaligned pelvis will cause strain to the back musculature. Tight quadriceps will tend to tilt the pelvis forward, while tight hamstrings predispose to backward pelvic tilt. Pushing large gears or extended hill climbing may fatigue the gluteus muscles and the hamstring muscles, causing the pelvis to tilt backwards, aggravating the back musculature, causing pain. Also, the strength of the core abdominal muscles is critical to maintaining stable pelvic positioning. Core muscle group strengthening and lower extremity stretching will help with proper pelvic positioning and lead to pedaling efficiency.

Other lower back structures such as the disc, the sacroiliac joints, and the various spinal ligaments can also be stressed/injured and cause pain as a result of mountain biking. The only way to accurately find out were your pain is coming from is to have a qualified professional assess your spine.

Stretching and Strength Training

Because mountain biking demands prolonged back flexion and neck extension, ensuring that your neck and back are flexible is very important. The movements and action involved in Mountain biking demands repetitive hip and leg flexion anchored by a stable pelvis. Core strength and stability should be something that all riders (regardless of level) should try to improve. A good manual or physical therapist can easily teach common back and neck stretches and back core-strengthening exercises.

Conclusion

Neck and back pain is a common complaint among cyclists. By making a few select adjustments to the bicycle fit and committing to a core strengthening and stretching program, this ailment can be easily remedied.

If symptoms persist please feel free to give me a call for a consultation.

Happy Trails,

Dr. Bill Cameron (Kinesiologist), (Chiropractor), (Mountain Bike Rider)

705-526-9823

Take A Kid Mountain Biking Day

Saturday, October 1st is International Take A Kid Mountain Biking Day!

This October marks the seventh annual celebration of Take A Kid Mountain Biking Day, an event which has put more than 43,000 kids and adults on bicycles worldwide. Organized by the International Mountain Bicycling Association, the event takes place on the first Saturday of every October. This is a great opportunity for you to pass your passion for pedaling on to kids!

Find additional information at www.imbacanada.com/kids

Recovery (after a ride)

So, you've completed a great ride, had a long 2 hours of steep climbs and a couple bails but, you finally mastered that skinny over the pond that's been taunting you all season. You're just getting home and about to reach for a beer (or a second or third) but what should you really be ingesting and doing after your ride to recover and be prepared for tomorrow?

Beer is a good thing! Don't get me wrong haha. It will probably top off the calories you've just burnt on the single tracks but beer alone will not replenish hydration levels, relieve muscle tightness nor will it help build stronger and flexible muscles. Here are a few guidelines to follow after the ride to help you get back out on the trails the next day (or just get you out of bed and to work the next moring).

1. COOL DOWN
-after a workout that is strenuous and intense it is not a good idea to just stop, and get into your car and make it to the couch and pass out. Your heart rate will be increased for a long time even after the workout, so to bring the blood presure and heart rate down to a normal level it is advised to do a "cool down". This is simply a non-stressful 5-10 minute casual pace to return your bodily functions back to normal. If a cool-down isn't performed you risk the chance of getting light headed, and possibly passing out because the blood in your body isn't getting circulated back to the heart and begins to pool in the lower extremities.

2. STRETCH
-by stretching you are promoting blood flow to the muscles and in doing so, removing waste from you circulatory system that will cause burning, inflammation and stiffness. Stretching also will bring oxygen to your muscles which will help them recover faster from your workout. Finally, by stretching on a frequent basis you will become more flexible and be less prone to injury since your muscles and tendons will be able to move more freely.

3. RE-FUEL
-asap or within the first 2 hours after your workout, your body is like a dry sponge ready for nutrients it just lost. By getting in a post workout drink (protein shake) or a quickly digestable meal that is made up of a balance of protein and carbohydrates and fats 30/30/30. By re-fueling your body right after the ride you will promote lean muscle building and fat burning. Without the intake of a balanced nutritional meal after a hard workout you risk the chance of losing muscle mass, and being very fatigued the next day.

4. CLEAN YOUR BIKE AND LUBE YOUR CHAIN!
-by cleaning your bike you will be able to notice any stress fractures in the frame welds.
-by getting the dirt out of your chain, rings and cog set and lubing it up you'll add some longevitiy to your drivetrain.

See you on the trails!
J

Back Baby

After mounts of recovery Roland is back rockin' it with the CTS bike club on Ontario trails. He had dislocated all four fingers on his left head early in 2011 during a not so clean landing on the dirt jumps at Wayne's.

Hop it Like it's Hot

Hopping over fallen trees is an essential skill for riding trails, especially in the heavily forested singletrack of Ontario. This short video will have you soaring over deadfall in no time. Though, I don't think your outfit needs to be that tight.

Hop it like it's hot - Video

IMBA at Beausoleil Island

IMBA Trail Workshop in Midland, ON. The International Mountain Bicycling Association (Canada) in Midland! Chad and Deanne Lazaruk of the IMBA Canada Trail Care Crew at the Georgian Bay Islands National Park for an IMBA Trail Building School. IMBA Trail Building Resources

Click here to join IMBA Canada

Help keep IMBA Canada's Trail Care Crew program on the road! DONATE NOW

2011 Mountainview 9 Hour

Saturday, August 20 · 9:30am - 6:30pm

It seems like 8 Hour relays are a dime a dozen. However, this race is more than a little different. Beyond the obvious difference of being an hour longer, there are other features that set this race apart. Originally organized as an excuse to hold a pie-eating contest, the 9 hour features bonus events throughout the day. These earn you or your team time bonuses, which shake up the standings on an annual basis. The event also offers a course which features far more singletrack than other relays, good music, plenty of schwag and prizes, and a fun, laid-back atmosphere - all at a price lower than most other events...because we all like to save money! More tantalizing event details to be sent out as the event draws nearer, I hope you can make it to the race! If you can't, please spread the word!

www.mountainviewmidland.co​m/new

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DH at the Shoe

CTS Adrenaline Junkies at the Horseshoe Resort's Downhill Mountain Bike Park in Ontario Canada

Here's Mud In Your Eye

CTS Bike Club at the Midhurst Trails Ontario Canada

Yukon Gold, Canada's Secret Bike Trails

Hey guys, I fount this amazing article on "Mountain Bike" about Photographer Dan Barham who travels to the remote Canada and discovers a mother lode of hidden trails. The photos are amazing,

"It wasn't until two years ago that I ever considered going to the northerly Canadian province of Yukon to ride bikes—after all, I live in Vancouver and just getting to the territory requires flying over a good deal of great trails in British Columbia..."

Read more at Mountain Bike

Hold On

CTS Bike Club group ride, June 21st 2011. On the longest day of the year. Over an hour of cross country mountain biking, condensed into five minutes.

Music: RUSKO - Hold On

MTB Survival Emergency Kit

Even though we are called Cancel That $#!%, we don't want to cancel a ride because one rider cuts their elbow. Or because they get diarrhea, or a headache. So we should store some basics with us on every ride. A MTB first aid/Survival kit that goes out with us should be light and compact. So it should cover only the basics, stuff to get you back to the car without bleeding all over the place. Below is a list of some of the items that First For Safety recommends we take on our rides.

• Antiseptic cleansing tissues
• Assorted bandages
• Aspirin
• Light Sticks
• Whistle
• Paramedic shears & safety pins
• Latex gloves
• Micropore tape
• Thermal Blanket

CTS Mini-Doc

A mini-doc about CTS Bike Club in Midland. Special thanks to all the riders who came out for the shoot.
For more information about CTS visit: http://ctsbikeclub.com

Also visit:

http://kunuhd.com for more about Kunu
http://marlongibbons.com for more about Marlon Gibbons & his music

http://thekunuexperience.com for more awesome vids.

Caterpillar Relish

The CTS bike club out for our Tuesday night ride while it rained down caterpillars on us.

Heat Exhaustion Prevention and Treatment

Since last night's ride in Crownland Forest was exceptionally hot and humid I figured I should post something that deals with heat exhaustion and guidelines to prevent it from occuring and, if you experience some symptoms, how to treat it.

*NOTE* I would suggest not eating catepillars, I don't believe they have the rehydrating properties that a powerade would contain (sorry Greg).

When exercising in hot and humid environments our bodies obviously sweat, and in the sweat we release a bunch of our electrolytes that are critical for our performance, health and hydration. When we sweat perfusely and do not replace these electrolytes we begin to suffer from heat exhaustion and dehydration. Some symptoms we may experience are:

-heavy sweating
-paleness
-fatigue and tiredness
-weakness
-muscle cramps
-dizziness and headaches
-nausea, vomiting and potentially fainting
-skin may be cool to the touch
-heart rate increases but is faint/weak

**if these symptoms arise and you do not treat them you risk suffering from heat stroke, which is a medical emergency**

Now that I scared you, here are some recommendations to follow, first, to prevent heat stroke from occuring and secondly, how to treat the condition so that it doesn't escalate to a harmful situation on your body.

First, and most importantly, to decrease the chance of heat exhaustion you should keep in mind and follow these guidelines:

*STAY HYDRATED
(we always underestimate how much water we need. I'd suggest reviewing my post on water intake to see what you need. Based on 150lbs male, intake (without exercise) should be around 2.5-3L per day. I would add an additional 1L per 30lbs over 150lbs and another 1L for every hour of exercise). Starting your water intake in the morning and continually throughout the day is the best approach.

*Eat a nutrient rich snack before your ride. Something that contains approximately 30/30/30 carb%/protein%/fat% content AND, have with you a powerade/gatorade drink to replace your electrolytes for the ride.

*Wear clothing that lets your body breath. IE. wicking properties like you find in climacool and under armour help with getting the sweat from your skin, out through the material and off the body will help with keeping your body cool during your workouts/rides. Stay away from cotton, it doesn't allow your body to breath and will hold moisture in which is uncomfortable.

If you feel the symptoms of heat exhaustion, as soon as possible:

*get into a cool environment
*light clothing
*refrain from alcoholic beverages (I know, I know....)
*rest

See you on the trails!
J