Monday, July 25, 2011

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).

-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.

-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.

-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.

-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!

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.

Thursday, July 21, 2011

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

Friday, July 15, 2011

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

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

Tuesday, July 12, 2011

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!


Friday, July 8, 2011

DH at the Shoe

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

Wednesday, July 6, 2011

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