MT Alpha represent at Missoula Pro XC




Jen's game face is not very intimidating.....

The 3rd weekend of June was a huge for Cycling in Missoula Montana.
Missoula XC hosted over 50 Pro women and Men to race at Marshall Mnt.
The week before included a ton of work to get the course ready.
Mt Alpha helped with so many element of the event. Registration, taping, selling shirts, you name it. It was awesome to be a part of it!




We also raced.
Clair and Jen stepped up to do all three events for the weekend.
So we unofficially name ourselves Queen's of Cat 1 and Cat 2 women.

Friday - Short Track (Clair took 4th, Jen took 10th and shot the gap)
Saturday - XC Race (Clair took 4th in Cat 1, Jen took 4th in Cat 2 women)
 Sunday - Super D downhill (Clair took 3rd in Cat 1 women, Jen took 1st in Cat 2 women)

Lauren and our Jr Rider, Clara stepped up to do Super D as well!

Clara killed it racing in Cat 1 taking 4th!
Our sweet lauren took 1st for Cat 3 women!

We had tired tired tired legs at the end of the weekend.

Mama Jamie put in MANY MANY MANY hours of volunteer time with baby Sabine.

Missoula XC Elevation Gain and Drop

 

 Jen with Pro Women Mountain bike ladies at the Super D downhill race at Snowbowl, Mt.

Ketthehouse Beer League #3

Results Here. 

Photos: Tom Robertson Photography 2013

Pippo wins the Kettlehouse Beer League No. 3!
Nice work Phil.  

Wednesday Night Race and T-Storms

Hey Wednesday night racers!

Our local forecasters are calling for some big time thunderstorms Wednesday night.  But fret not!

We will be racing!

Details:
We're planning on starting the race at the usual time (6:00 pm).  If there is lighting withing a 5 mile radius, we will delay the start for 30 minutes.  If it's still around, we'll delay it another 30 minutes.

Here is our Super Official, JedZilla, staring in the latest film "The Race Will Go On".

Alpha Clinic: Mountain Bike Sisterhood and Sherpas

Bike riding has always been an exercise of trial and error for me. I love it, but quite frankly I don’t know what the hell I’m doing most of the time. For example, I once bought a mountain bike at an auction with messed up brakes, and didn’t realize it until halfway up Sawmill Gulch. I also accidentally rubbed chain lube all over my nether region thinking it was chamois butter (I swear there was some semblance of logic involved). Obviously, I need all the biking help I can get, and the MT Alpha Bike Clinic was the perfect place to find it.

Check-in at the clinic on Saturday morning had a vaguely middle school fieldtrip feel. Women of all ages wearing spandex and clutching sack lunches searched for familiar faces and chatted nervously in small groups. Did we have the right equipment? Could we keep up with our group? What if we ended up crying, and needed to call home? It quickly became evident that even as tough mountain bike chicks, we all had fears and anxieties.

In fact, as the day progressed our group (intermediate 3) started to resemble a group therapy session. One 60ish woman was trying to overcome fear of falling after a bad shoulder injury. Another mother of two wanted to figure out breathing techniques and switchbacks (heck, we all needed help with switchbacks). It wasn’t about being the best and flying down Dropout a la Sam Schultz, it was about admitting our insecurities, and encouraging each other to overcome them. This was about clapping and whooping for one another and sharing dried apricots. This was about sisterhood. Mountain bike sisterhood.

Every group needs its ringleaders, someone who can walk the thin line between friend and limit-pusher. This is especially true when working with the special kind of independent obstinacy that characterizes many adventurous women, i.e. the “someone else needs to finish these dishes because I’m going for a ride” attitude. Directives needed to be loose suggestions instead of orders. One of our group members summarized this delicate relationship by stating bluntly, “hey man, if I don’t feel like doing something, I’m not doing it”.

Luckily, MT Alpha did a wonderful job of finding coaches whom epitomized this balance. All of them were pro or elite riders from around the state. Many were mothers and fathers, people with tons of experience both pampering and pushing. It was evident that they remembered the bottom, and they admitted to still struggle at times (although we didn’t see any evidence of this). Coach Adam Jensen calmly coaxed us through steep climbs, switchbacks, and pedal strokes. Coach Rose Grant offered us encouragement, how-to examples, and lots of motherly empathy. They were our mountain bike Sherpas.

At the end of the day, with a glass of delicious Ten Spoons sangria in hand, all of my previous worries seemed inconsequential. When we first arrived that morning my friend Sonja (and fellow MT Alpha) joked that it was like summer camp all over again, and said, “I hope I like everyone!” We all laughed because we knew exactly what she meant, and this is what is so fantastic about all-female bike clinics: every woman is there to challenge herself, every woman is there to face her insecurities, and most importantly, every woman wants to have fun. We all felt the same way, and we were all in it together.

Thanks again to all the amazing women (and a few men) who made this bike clinic happen. It was an incredible experience, and I can’t wait to do it again next year!

-Lara Nokleby, MT Alpha newbie and chain lube misuser.

Race Update: MT Alpha Meets Northeast Riding

Hello from the right coast!

A whole-hearted THANKS to MT Alpha for introducing me to mountain biking last summer – you ladies are the gold that got me hooked!

So here I am, in NH (where I was born and raised), and much like Heidi, I’m going to physician assistant school. I’m no good at sitting around studying all day long, so biking is a nice little outlet to channel some energy to my brain before buckling down to study for a few hours.. or napping.. one or the other. But that’s beside the point. First, let me give you my objective run down on NH vs. Zootown riding:

Zootown Funtown	NH
Dusty and dry	Damp and humid
Watch for mountain lions and bears	Watch for peepers, chipmunks, squirrels and ticks
Bear spray	Bug spray
Inhalation of dust from the person in front of you	Inhalation of skeeters and black flies from the cloud that surrounds you
Suspension locked out on uphill	Suspension unlocked. All the time.
Most have hard tails	Most have full suspension

And for the visual people: 

Now, let’s chat (or rather, let me monologue) about my first ever MTB race! I entered into the Pats Peak XC in Henniker, NH, which is a full weekend event of downhill, 6, 12 and 24- hour races, and an XC. I chose this race as my first one for more of a nostalgic moment. I grew up skiing at “Pat’s” since I was 3; Pat’s is in my blood. It holds a sentimental place in my heart and I consider it my home ski hill, so I thought it would ease my nerves a bit knowing the mountain. 

Notice the emphasis on “thought.”

Power Section -
behind me was a bridge with a rough root secton

I went up to ride the course before race day and quickly realized I didn’t know the mountain very well without snow cover, which caused a flow of words I won’t repeat here to shield the eyes of the kiddos. But seriously. What the H! I had to walk almost ½ of the course! It was the most technical trail I’d ever been on. Rocky, rooty, semi-muddy, bridges, drops, step ups, rock walls, more roots and rocks. What did I get myself into? 

Up and Over With a little Air

I saw a couple of guys on the trail and one asked, “have you ever ridden this course before?” To which I responded, “no, this is my first time… It’s (insert special word here) hard!” The reply I got was a slight pause and, “well… it IS one of the hardest courses in the area.” … What?! Shoot... The other guy was eyeing my bike and said, “I used to have a hard tail too; you’re going to get super thrashed out here!” 

Did he just diss my bike? I managed an awkward laugh, hopped on my bike and wished them a farewell thinking I’d be riding into the abyss like a rockstar. 100 feet later (I showed them!), I stopped at a 2 foot drop into jagged rocks, roots and dense trees. This might not be a big deal for some, but for a girl who is intimidated of a sidewalk curb…

A fun mildy rocky section leading to a little bridge over a stream

Leading up to this race I was so nervous it made me sick. A couple of things happen when I get stressed out: 1. I tell everyone and start rambling, and/or 2. I become pretty silent because I just think. About everything. I think. That’s what I do – A LOT. Yes – it’s two opposite sides of the spectrum, but whatchagonnado.

Then, Tropical storm Andrea, or Andrew, or whatever they named it, decided to pour 3 inches of rain on the course a day before the race. Sure mother nature. Take a trail that I could barely complete to begin with and throw a few inches of water on top of the already semi-muddiness. I can just see her pointing her finger at me while cackling like the Evil Witch of the West.

Race Day - It was a blue bird day but the rain really clobbered the hill. They announced we were doing 1 lap instead of 2 (Yes!! Thank you thank you thank you!) as it was super duper muddy and that the Cat 1’s were even having trouble and taking longer than expected (up to an hour to finish 5.6 miles). He also mentioned that there were unrideable sections of the course due to the rain; be prepared to dismount and walk. We lined up at the race start and I looked around at all the people with all their “oh this is just another race in the books” looks. I was silent.

My mind was all in a tizzy. When the director called our group up, I kept thinking, “ok, so do we just go? All at the same time? Do we place ourselves where we think we’ll ride? I want to go out back because these ladies have raced a lot before.” Then, he yells, “10 seconds!” and one lady asked what people were doing for Father’s Day. Father’s Day?! Is that today?! Shoot! Did I forget?! And then there was the horn - we were off! 

 Once I started I just did my own thing and “raced my own race” (thanks Kristine). We ALL had to walk quite a bit of the course. At points, I was pushing my bike through mud that went past my ankles up to my shins. Yum. It was a soggy, spongy, squishy and slippery, but at the same time, it added quite a bit of fun. I also found that I kind of enjoyed biking in the mud. There was great support from the other riders, the downhillers on the chairlift and spectators; it was a great event!

Mud!
After a Primary Rinse Off

Once the race begins, you’re in it til the end – to finish with focus and grit. Most importantly, I had to remember to smile a bunch, which sometimes brought out a laugh (especially in those tough sections); the great thing was, the people around me started laughing too, or saying funny comments. Then you realize… we’re all in the same boat. It may be harder for some than for others, but who cares! For me, I've realized this sports is so new to me - it pushes me out of my comfort zone, so I have to show up; To be there. The shotgun will start, the legs will move and the mind will follow. Then, maybe the mind will jump ahead of the body and pull me through those tough sections, propelling me, you, everyone, to the finish line!

In conclusion - My first race was successful in many ways:

1. I finished – with a smile on my face

2. I didn’t break anything

3. I found out I kind of like biking in mud

4. I only swallowed 1 bug

5. No ticks found

6. I placed 1^st in my age group in Cat 3 and was the 3^rd Cat 3 female

Thanks to all that helped pump me up and calm my nerves – you know who you are. And of course, to Coach Natedog.

Mt Alpha Jr Girls Update

Tuesday, June 4, 2013

Since the Kettlehouse Wednesday Night Mountain Bike series started June 5th - we wanted to pre-ride the course.

After getting permission from Ben Horan the race director, the girls and I met up to practice the steep bridge drop and test our skills on the fun & flowy single track through the trees.



The High School girls got brave and all dropped the bridge. It does not look steep from this angle, but it really is a serious decline.

We had some new girls come tonight too!

So awesome to ride with;

•  High school Sophomore  Jasper who drove up from Billings Montana (5hours south of Missoula)

• High school Freshman Madison from Hellgate in Missoula

• And Also Elan who is a 7th grader at the Missoula International School.

Both of these girls are super adventurous all year round with their active families.

 

We split into groups since the Middle school girls wanted to do laps on the lower loop of the trail. These guys love single track that is flowy. (Lower glory & Hammer Time) see map.

The High school Girls wanted to focus on the upper level of the track (more climbing) and working on speed from the top of Meadowlark to Chainbreaker (see map).

They also tackled the bridge by keeping their butts back on the drop, staying straight, and not flipping over the handle bars by using the front brake only. The bottom of the bridge is shale and slippery with a slight turn.....but the girls are figured about how to deal with tough technical spot.

Super awesome to have Mt Alpha Sarah Castle help with the Jrs on Tuesday night - Thanks Girl!

Clara Murry repping BigSky Bikes and Hammer Nutrition.

SHORT TRACK RESULTS

Nice racing tonight! 

Results can be found here.

Photo: The one-and-only Tom Robertson Photography 2013

Want to contest results? 

Hey Hey!

Lots of dirt road for the cross bike....love riding in the morning fog!

Hope my friends in Montana are getting pumped for the start of the Wednesday night beer league! I'm so sad I'll be missing out this year.

Well, its been quite some time since I posted....4 weeks in fact. I just finished up with a long road ride today (sadly my mountain bike is in the hospital waiting on a fork overhaul) and wanted to talk a little about nutrition in endurance events.

In my expierience, I've found nutrition in distance excursions to be game changes or a deal breaker on many occassions. No matter how fit you are, you won't get very far if you do a poor job re-fueling yourself. On the opposing end, you can often go farther than you believe you would be able to if you fuel yourself correctly (and go the right speed), even if you are unfit.

Today, I managed to fuel just right. Other days, I've utterly failed at the whole nutrition thing and paid dearly and there aren't many things as awful as the feeling of a bonk. What I'm going to provide here is a general overview however, what works for one person may not work for another. The best thing to do is to follow the guidelines and practice different eating habits on long rides to see what works best for you.

My bikes

In general:

Pre-ride: If its before a race eat your meal at least 3hrs before hand so you've not got a load of food sitting around in your stomach. Thats not always possible before just heading out for a ride, but do your best. The best pre-long ride meal should be mainly carbohydrates. Beware hard to digest fats and protein. Adding an egg to carbohydrates can help slow the absorption of glucose. Some good ideas are: pancakes or oatmeal + egg. As the race/ride nears ingest 1-2c water (not too much so you aren't sloshing it around). Avoid high carbohydrate at this time to prevent an insulin peak (this then leads to lower blood glucose.....you want the glucose in your blood as it provides the most readily available energy).

During the ride: Drink about 1c of water every 15-20m. This is about a bottle an hour. Sports drinks a/6-8% carbohydrate every 15-20m are also a good substitute as they are an easy way to hydrate and help maintain energy levels. Ingest anywhere between 100-300 calories per hour. For longer events 200-300 is better than the lower end although this is variable between people. Smaller people obviously require less fuel than larger people as they burn less energy to go an equal distance. Training to eat can also help improved your body's ability to efficiently digest food on the go. I tend to consume about 200 calories each hour. It is a level which my stomach doesn't reject and I can still maintain my strength/pace throughout a long ride. Carbohydrates, again should be your main source of fuel intake. Some protein may also be helpful. Further, electrolytes are important. Especially when it is hot out and if you seem to be a high salt sweater (salt on the face after a workout is a good indicator). Hammer nutrition makes Electrolyte tablets which have helped for me in the past. I took about 3/hr last Butte 50 race.

Not biking but wanted to share: Visit Yosemite. It's awesome!

Post-ride: Eat immediately after to speed recovery. Mostly carbohydrate but some protein as well. High-glycemic index food are best for muscle glycogen replacement. Also drink lots of water!

Here's a play by play of what I ate today:

Breakfast: Oatmeal + a few spoonfuls of yogurt, 1Tbs honey, cinnamon, banana, blueberries and 3c of coffee + water

Ride:
At 2:00hr ate Honey Stinger Chews (160kcal) *I realize I am contradicting what I said here about    eating every hour but I had basically eaten breakfast and hopped right on my bike so I wasn't ready to eat at 1hr.

3:20hr ate some salted almonds + 1.5 small salted red potatoes (I'm guessing it was about 250kcal). I was felt sorta crummy on the big climb (~1:20min) so I sat in the shade for about 10min and drank 1.5 water-bottles. It was hot out....maybe 85 F and I was cursing the sun the entire climb because there is next to zero shade on the climb! I was wishing I had a sport drink or some electrolyte tablets as I was worried about cramping.

4:10hr ate my 1/2 of this rando monster bar I had (420kcal in the entire bar! But it has a nice balance of simple and complex carbs, some protein, some fat and a pinch of sodium) and started climbing the first in a series of hills. I was feeling waaaaayyyyy better at this point....maybe the water and food?

5:20hr ate the rest of my almonds and had the a few more bites of the monster bar (200kcal)

6:00hr ate the rest of my monster bar and the remainder of my remaining potato together about 140kcal (sounding a bit scrappy here).

6:30hr had my banana (100kcal)....needed it to get me over the last hill!

7:00hr flatted at the top of the last 2.5mile downhill which takes me straight to my door step! Balls, I'd already fixed 2 flats earlier in the ride (thank you California drivers for all the junk on the roads....I have gator skin tires and Mr. Tuffys and still managed to flat twice). I only had a patch kit left and was not about to sit around and fix it. Bailed on the ride and called a friend who lives a few blocks away. Thanks Lindsay!

Total calories: breakfast??  + 1,070kcal during the ride.....pretty close to my predicted 1,400kcal I was shooting for!
Total water: 70oz hydration pack + 3.5 bottles of water

Post ride summary: Honestly, I felt pretty good nutrition and hydration wise throughout the entire ride. I was feeling a bit crappy at the top of my long climb but that may have been in part to the blazing sun. Taking a break, eating some food and drinking water seemed to pull me back. Finally, I managed to have enough energy to make it home and didn't feel totally beat at the finish. Despite the heat I didn't cramp.

Post ride meal: Homemade potato crisps (shout out to Toby for the new food processor) + black bean veggie burger on salad + Dubliner cheese. Lots of water. Then, a walk to the store for some yogurt covered pretzels!


Miss you guys!

-Heidi

Another displaced Missoulian (Molly) and I found refugee running on the Tahoe Rim Trail last weekend. We miss you and all your lovely trail Missoula!

*Some of this information came from the following as I just got this new edition in the mail, signed by one of the authors!:
Sharkey B, Gaskill S. Fitness & Health, seventh edition: Human Kinetics p.302