Cycling – The Summer Shift

It seems to happen to me, the summer shift I call it. It’s funny, there is no date announcing its arrival, people don’t speak about it, some don’t know it exists, but it does happen. Mid-August rolls around and something within me is triggered. My desire to ride the local paved cycling routes disappears and my sense of adventure is awakened. It’s that time of the summer when I walk into my garage, look at my collection of bikes and decide to leave that fast, sleek, sexy road machine on the stand and dig out my heavy, chipped up, banged up cyclocross bike.

It’s nothing special, no carbon parts to be found. The frame is 8 years old; the rest of the bike was rebuilt two years ago and outfitted with mid/high end Shimano drivetrain components.  I call her Cici.  She really is a “gravel grinder” to be more specific. Traditionalists in the cyclocross world claim that these bikes are built for riding laps around a short preset course with Belgian fans lining the sides, cheering loudly and drinking beer. Cici isn’t a race machine, she was built to ride gravel roads.

Jody WilsonRiding the less travelled roads around the Collingwood area is almost like therapy. Thousands of cyclists come to this area each summer to ride the long climbs on the Niagara Escapement and conduct ride recon for the locally famed Centurion course. Don’t get me wrong, the cycling routes in this part of southern Georgian Bay are incredible, but what most overlook is the other 75 percent of the road network that is gravel.

signCyclists talk about how brutal and demanding the Scenic Caves climb can be. I agree fully, it’s a tough grind. The Grey Road 19 climb is also notorious and can be a heart pounding 14 minutes during a race.  However, nestled between these two escarpment climbs is Sideroad 12 (some call it Sixth Street extension). Locally, it’s known as a monster to train on. Avid runners, hikers, walkers, cyclists and even snowshoers treat it like a jungle gym and play all over it. It truly is a hidden gem.

Most cyclists wouldn’t temp their fate on a road bike, it’s definitely a mountain bike or cyclocross climb.  Fully gravel and potholes from bottom to top, the grade is a very consistent 10 to 14 percent and at times a tad bit violent, hitting upwards of 24 percent at sections near the top. People don’t normally descend it; it’s better to just ride up, hope you don’t fall backwards and then find another way down.

Sideroad 12 is just one, there are several of these climbs scattered all over the escarpment. Hidden off to the west, halfway up the Pretty River Valley is Reid’s Hill. Over near Kimberley is the Sideroad 7B climb and Campbell’s Hill. Each of these gravel climbs brings a different experience, but remember they are gravel for a reason – they’re steep.

The idea of “climbing” in cycling can be confusing. Hills seem to be what people complain about, yet at the same time love to brag about to their friends. Most routes in this area are really just climbs strung together with flat sections and descents. It’s the linking gravel roads that are the bonus. Quiet, peaceful, tranquil and never ending; it’s in these sections where you’ll find flooded out wetlands, natural tree tunnels, fields full of local crops, one lane bridges and abandon buildings begging to be photographed.  Seldom do you see a vehicle; all you hear is the gravel crunching under your tires, gears changing, free hubs spinning and cows mooing. It actually feels like you are riding in another place, a mini cycling vacation.

If you don’t own a gravel grinder, you’re nuts, you should. Relatively speaking, in the bike world they’re cheap. Hit up your Local Bike Shop (LBS) and seek one out. They look like a road bike but have skinny knobby tires. I’ve been riding the gravel roads in this area for a number of years now, once you own one of these machines, your route selection is endless. And trust me, if you didn’t understand what I meant about the summer shift, you will.

Jody Wilson

I’m a pretty simple person; I grew up in small town Ontario (Sauble Beach), where I spent my summers playing tennis, beach volleyball, mountain biking and swimming.  Since those early childhood years, I’ve been hooked on anything thing that gets me outside. In 2005 my wife and I relocated to Collingwood where I took on a new career with the Town of Collingwood and Collus PowerStream.  I’m married to an incredible woman, I work less than a kilometer from where I live and I love riding ALL bikes. I started road riding in 2008 just after we moved to the area and I haven’t looked back.   I’m a bit of a tech nerd, I’m always analyzing my gear and data to make sure it does what I need it to do. I have a passion for safe cycling and have been an active part of the local cycling club since it’s re-establishment in 2010.  Outside of this, I love dogs, especially labs. Fun Jody fact, I can’t stand board games…

Collingwood Cycling Club Website: www.collingwoodcyclingclub.ca

Jody Wilson

Spinach Egg Protein Exercise Recovery Lunch

After a long run or any other sort of workout it’s important to feed your body what it needs. After a long run for example it’s important to replace lost electrolytes and protein exercise within 30 minutes of the activity. Greens also provide a nice alkaline food to reduce acidity in the body. High quality olive oil is full of anti-oxidants and vitamin E and has been shown to prevent heart disease, cancer and diabetes!

I have found that a perfect recipe for this is to combine eggs and spinach in a tasty recipe that fuels your body up after a workout. I call it the spinach egg recovery lunch. Here is the recipe:

Ingredients

  • 2 to 3 eggs depending on your protein requirements
  • a really generous fistful of fresh spinach
  • organic salsa of your choice
  • salt & pepper
  • a few drops of hot sauce (optional)
  • 1 tablespoon of extra virgin olive oil

Easy 5 Minute Prep

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On a non-stick pan add your tablespoon of olive oil and heat to medium temperature.

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Scramble the eggs and pour them in, immediately throwing your big handful of fresh spinach leaves on top. Don’t be shy with the amount of spinach! It’s really to taste so put whatever quantity you like. Stir like crazy and remove as soon as the eggs solidify. Don’t over cook the eggs to rubber. Remove from heat after only a minute and a half or when the eggs become solidified but not dried out.

Put it on a plate and use sea salt and pepper to season. Spoon some organic salsa on top and maybe a couple of drops of hot sauce if you like it spicy! That’s it…you are done!

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Dirty Girls 12 Hour Trail Race

The Dirty Girls 12 hour trail race is one of 3 events on the weekend of August 8, 9, 10, 2014, the other two being 24 and 48 hours! The race is located at Mansfield Ontario, Canada at an outdoor recreation centre that features an 8 kilometer forest loop trail with roots, rocks, sand and it’s all hills. There is one aid station at 4 km and the main start/finish area which features the mother of all aid stations! I’m talking about all sorts of fruit, french fries with a salt dip, grilled cheese sandwiches, Perogies, lentil soup, broth, all the sport drinks and water, literally anything you need to get through at least 12 hours of running. nick1

Setting Out
I thought I’d get my feet wet at this event by keeping it to just 12 hours. The 12 hour race began at 8pm Saturday night. While most people were going out to dinner and a movie or pursuing some sort of fun weekend activity, we were preparing to run all night! We left the starting line promptly at 8pm. For the first loop, we remained fairly close together on the single track, with the breathing and footfalls of others all around. Like usual I got a little caught up in the enthusiasm of the start and went a little faster than I wanted to for the first lap. By the second lap people were spreading out and I felt a sense of peaceful contentment come over me as the headlamp went on and night fell.

10 P.M. to Midnight
Now that darkness fell I found that the roots blended in to the soil in the light of my headlamp. It became so easy to trip over rocks and roots that I began to try and memorize their locations on the course for the next lap. It was a time of transitioning from normal running into what I consider extended running and breaking the ultra barrier in exceeding marathon distance. Still feeling comfortable yet feeling the effort and the challenge starting to build particularly with the hills on the course. There really are no level places at all. You climb or you descend again and again. The “Super Moon” made it’s presence felt as a glorious round super bright object shining through the trees. It provided a cheery companion that got me through the night appearing briefly in the few clearings in the forest.

Midnight to 5 A.M.
It’s on! crossing the threshold of pain and hunger. Six hours or so in I had massive hunger pangs and needed more serious food! In addition to this I knew that given my perspiration rate I’d need salt soon to prevent cramping. I made sure to take some fries and dip them liberally in the salt bowl. Way more tasty and satisfying than salt pills and with grilled cheese sandwiches it really filled me up! With a full stomach I went to battle again with the trail. The temperature during this period dipped from the Saturday evening 25 Celsius to 15 Celsius but the humidity remained hanging in the woods. The sensation was one of feeling chilled yet hot at the same time and sweating a lot. I drank lots and urine output was good and it remained fairly clear. There were still no cramps! sunrise

5 A.M. to 8 A.M. Finish
The bewitching hour came after a struggle from 5 A.M. to 6 A.M. in which I truly felt beat up and tired. A race like this runs opposite to your normal circadian rhythm and your mind can really play tricks! In the early pre-dawn before it brightened up I began having some hallucinations. Plants beside the trail took on the shape of animals and actually startled me! I kept seeing creatures darting across the trail ahead of me but luckily it wasn’t my first rodeo and I recognized that my mind was playing tricks with the beam of my headlamp reflecting off the ghostly trees. First light came as a surprise as I looked up and the sky was not as dark. Slowly certain tree trunks began having reddish highlights on them. Eventually I came to a lookout point on the trail and could see the red brilliant light of the tip of the sunrise over the valley below. When the sun was over the horizon the forest erupted with light and color and my night adjusted eyes brought everything into hyper focus. I was so amazed at how different the trail I’d done so many times looked! I met a young woman on my ninth and final lap. When my energy was low and she passed me I made an effort to keep up with her and we began a pleasant conversation. She helped me pull through to the half way aid station at 4k and then she was the one whose energy was low! She began worrying about making the last 4 km before the 8am finish. I told her there would be no talk of not making it and we had plenty of time. I pulled her through the last 4km to return the favor and we sprinted to the finish together! Dirty Girls shirtmedal

Final Tally
I managed to get through 72 kilometres of some bad ass trail with a lot of hills in the 12 hours finishing first for my age group and 9th overall, 8th male. There is no way to DNF this race. It’s all about how far any given runner can get. For instance my good friend and brother from another mother Peter Taylor lapped me and not only won the race but set a new course record of 106 kilometres! What an amazing night! What an amazing breakfast after the race! Pancakes, bacon and eggs, and good German beer, the best recovery drink! I’ll be back to do the Dirty Girls again. It’s a well organized race in a beautiful place and running at night is so peaceful!

Bruce Trail Warrior

Guides

Bruce Trail Warrior Rhonda Marie AveryI recently had the pleasure and honor to spend a full day as a running guide for the amazing blind trail runner Rhonda Marie Avery. If you thought you read that wrong I can assure you she really is a blind trail runner!

Rhonda decided to tackle one of the toughest trails in Ontario Canada, the Bruce Trail. The Bruce Trail presents a seemingly never ending array of undulating technical terrain over it’s 885 kilometres. From the town of Tobermory at the extreme northern tip of the Bruce Peninsula, the trail travels continuously to Niagara Falls in the south. Following the amazing Niagara Escarpment over it’s course, the Bruce Trail has a hilly spine with plenty of elevation change and breathtaking views.

Rhonda needs to be sure to have early bedtimes and an early start to the day. The approximately 45 kilometres she covers each day is best undertaken in the cool of the morning before the sun gets too hot. Another reason for such an early start is the length of time it takes for her to negotiate the trail and it’s technically demanding terrain. The run will last twenty days.

Screen Shot 2014-08-08 at 10.21.10 PMA blind runner requires guide runners, and a run of this length required two fresh guide runners for each day. One guide runner leads and navigates to ensure the excellent trail markers are in sight and that they are still on the trail. Behind the lead runner is the guide runner whose responsibility is to call out every root, rock and undulation in the terrain. Rhonda who runs directly behind the guide runner has an uncanny ability to time her steps to avoid every obstacle the guide runner calls out. The guide and lead runners swap positions for two reasons. One is that it’s mentally fatiguing to call out the terrain and two is that it’s good for Rhonda to hear a different voice and style of callouts.
ruggedHaving run the Bruce Trail for most of my life I can say that the roughness of the rocks, roots and hills provides a challenge to perfectly sighted runners. Lose your concentration for a few seconds and it’s easy to face plant! Rhonda’s accomplishment is all the more impressive given the fact that she is negotiating this terrain blind.

What motivates a person to undertake a run of this magnitude and difficulty? According to Rhonda the answer lies in the desire to do something nearly impossible; something with no guarantee of success. To quote Rhonda, “go big or go home!”

Today is August 8th, 2014 Rhonda is carrying on with more than a marathon per day every day. My day is done and other guides have taken over. And so it goes, this rhythm of run, eat, sleep and make friends along the way. At the end a sense of supreme accomplishment, a pinnacle achievement and a lot of amazing memories.

rmaLet us not forget that Rhonda is doing this for a cause that can help many, Achilles Canada.

None of these activities are easy for me to manage without the help of Achilles Canada”This nonprofit organization connects those with disabilities with volunteer guides. “Over the years, they have helped me to take part in events from 5Km to 100 miles of running, 13km of tethered open water swimming, and 500km of tandem cycling. Without their involvement, I wouldn’t be possible for me to participate to this degree. Oftentimes, for the disabled athlete, getting to the start line is the most difficult task. As a disable endurance athlete, my goal is always to show up, do my best and put all concepts of my disability aside.

To support Rhonda’s cause please visit: http://www.gofundme.com/envisions-on-the-bruce

Godspeed Rhonda!

Spiral Staircase down a Bruce Trail cliffbrucemorningtrees

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