Rebecca Rusch wins the 2009 Leadville 100

Back in September I got a chance to chat with 2009 Leadville winner and 2-time 24 Hour Solo World Champion Rebecca Rusch about racing, training, and mountain bike trails. Meeting Rusch for the first time I was instantly struck by how friendly she comes across despite being such a fierce competitor on the racecourse. A cool confidence seems to underlie everything she says and her enthusiasm for mountain biking is seriously contagious.

Rusch tells me she got into mountain biking through adventure racing several years ago, though MTB wasn’t exactly her favorite part of racing. After winning a qualifying race for the Australian Eco-challenge in 2001, Rusch quit her job and decided to go pro. In the beginning she says she wasn’t great at mountain biking (hard to believe) but ended up doing well at 24 Hours of Moab so she stuck with it.  At age 40 she’s in top mountain bike racing shape and in her first Leadville 100 appearance she proved it, coming in a full 25 minutes ahead of the second place woman. For those who got a chance to watch “Race Across the Sky” last month, you’ll remember Rusch saying she had no idea how she was doing during the race so she just pretended every rider in front of her was a woman she needed to catch. Talk about determination.

As a 24 Hour Solo champion, 100-mile race winner, and MTB stage racer I asked Rusch if she thought the trend toward longer, more extreme mountain bike races would continue.

“Limits are where we put them,” she replied, as naturally as if I’d asked her favorite color. Races like Leadville and stage racing are becoming more accessible to amateur competitors, allowing anyone to push their limits and Rusch sees that trend continuing for the next several years.

Of course to be competitive in mountain biking it’s super important to use the most effective training tools available. I asked Rusch how she was using technology to boost performance and she surprised me by saying she only recently started tracking cycling power data this year. More important than geeking out with measurements and computers, she says training is all about listening to your body and enjoying the ride. If only it were that easy for the rest of us…

I asked Rebecca to tell me about her favorite mountain bike trails and she says her favorites are the ones that combine plenty of pedaling with interesting terrain. The McKenzie River Trail in Oregon tops her list along with the Alpine Trail, also in Oregon. Rusch lives in Ketchum, Idaho so many of her training rides take her through Sun Valley, ID where the singletrack is scenic and never ending.

As a Specialized Team rider, Rebecca has access to the latest and greatest mountain bikes and she tells me her primary rig is an Era FSR Marathon with 4” of rear travel. Rusch has been experimenting recently with a 29er hardtail for competition and after alternating between her FS and 29er bikes during a 24 Hour race she decided to rock the 29er HT at Leadville. Apparently the decision paid off for her, despite the fact that none of the top 5 male finishers rode 29ers at Leadville this year.

Last month Rusch competed in the women’s duo class at 24 Hours of Moab and took first with teammate Gretchen Reeves. She was also on hand at the premier of Race Across the Sky in NYC on October 22 and even hung out with fans at the after party. This month she’ll be competing in Vuelta al Cotopaxi, a 2-day MTB stage race in Ecuador.

Rebecca Rusch is truly an amazing competitor and an inspiration to anyone who likes to ride fast and long. Keep up with her (if you can!) on her blog @ rebeccarusch.wordpress.com.

photo by Nils Nilson, xterraphotos.com

On October 25 the Xterra Triathlon World Championships took place in Maui, HI with 550 racers from 22 countries around the world. The World Champs is the culmination of the 100 race off-road triathlon series that takes place around the world each year and from what I’ve read the competition is pretty fierce. We’ve all heard of the Ironman Triathlon and this is sorta the off-road equivalent.

Then again, the Xterra Triathlon isn’t nearly as long as the Ironman. Here’s how the two stack up:

2009 course map

Sure, technical riding, steep climbs, choppy waters, and running over uneven terrain will take a bit more out of you than a smooth Ironman course but in the end, the Xterra is a much shorter race. Strange, in my opinion, since multi-stage, 24-hour, and 100-mile mountain bike races are becoming more and more popular among pros and amateurs alike. The upshot is that even mortals should be able to finish the Xterra with a reasonable amount of training.

The prize money for Xterra is pretty big ($105,000 total purse) and more than 75 pro athletes turned up at this year’s event. Eneko Llanos of Spain took the men’s title while Julie Dibens took the women’s; it was the 3rd win for each racer. If you also like to swim and run off road, add this one to your race calendar for next year!

Last night I watched Race Across the Sky, the movie about this year’s Leadville 100 MTB race and I gotta say it was pretty awesome. I was surprised the see the movie theater auditorium mostly full and I’d estimate there were at least 200+ people at my showing. The movie started off a little weird with a panel discussion with the riders (Armstrong, Wiens, Brown, etc.) but once the movie started it was all about riding.

Although I already knew the outcome of the race after watching it live online, I still found myself surprised at many parts and there were definitely some interesting take-aways:

• Lance Armstrong is a boss. At the beginning of the film, Lance is on a MTB training ride with his coach, Chris Carmichael and you see the two grinding it out on a rocky doubletrack climb somewhere in Colorado. Following close behind is a guy on a dirt bike with two spare wheels and probably an entire bike tool kit on board. Must be nice to not worry about your equipment failing. Getting used to that level of support may just come back to haunt Lance in the race
• Travis Brown rode the entire 100 mile race on a mountain bike with drop bars. During the panel discussion afterward Brown said he’s convinced that’s the way to go and it sounds like he’ll do it again next year. It was also interesting to note that none of the top 5 riders rode 29ers.
• Dave Wiens is a super nice guy and you can see it throughout the movie.
• Armstrong makes the comment that no one has approached the Leadville 100 as a team race (yet). Will Lance’s pro cycling team assist him in breaking the 6 hour mark at Leadville in the future?
• I loved the old school rider from Denver who had probably the funniest line in the entire movie: “I’m riding the same bike I bought in the 1990s. Same front tire too.” (I’m paraphrasing)
• Second funniest moment: the overweight woman in the yellow shirt running beside Lance during his ascent of the powerline climb, trying to photograph herself with Lance.
• The third place finisher, Matt Shriver, had a pretty remarkable race. Yet another amazing rider from Ft. Lewis College in Durango.
• Saddest moment? Seeing riders stopped at the 4 hour cut-off and not being able to finish the race.
• Did anyone else notice that Lance just chucked the CO2 cartridge after attempting to fix his flat tire? I suppose a fan rushed over to pick it up and now it sits in a glass case in a rec room somewhere but still… pack it in, pack it out.

If you didn’t get to see Race Across the Sky last night, definitely put it on your to do list. It’s an inspirational film and I definitely left wanting to ride more and move back to Colorado. Stay tuned for word about an encore presentation in theaters and/or the DVD release date.

… or today, depending on when you read this

The movie is playing for one night only in movie theaters across the country and a quick check shows there are still plenty of tickets available. Surprising, especially since the movie features Mr. Dave Wiens himself (oh yeah, and also Lance Armstrong). My hope is that if this movie does well we’ll see more MTB short-run features in theaters. The Collective in IMAX? I can only dream…

I’ve got my tickets to watch the movie at Perimeter Point here in Atlanta at 8pm tomorrow in case anyone else is going. I’ll also post a quick review Friday for the Netflixers out there.

Some cool notes that don’t warrant a full post:

The most expensive hardtail I’ve ever seen. The Lapierre Prorace 900 retails for a cool $6,999 (at least it’s under 7 grand) and I imagine almost half that cost goes toward the SRAM XX components. See that guy standing behind the bike? I’m pretty sure he just threw up in his mouth a little when he saw the price tag

IMBA is stronger than ever. The annual IMBA breakfast this morning was standing room only and not just because of the free food and coffee. IMBA Ride Centers are in various stages of development all over the country and we got to see a preview of a documentary about mountain bike trail advocacy in Oregon (the name of which escapes me at the moment). Very exciting times for trail building.

Ok, so maybe I’m the only one who is interested in this but the Redline d660 got a pretty sweet new paint job for 2010. Don’t worry, the d660 still rocks the 1×9 drivetrain and 29er wheels.

Cool pics below, from first to last: element22 burning up the trail at Bootleg Canyon on a Yeti ASR 5, the Outdoor Demo DH shuttle, and the sweet snakeskin-like paint job on the carbon Ellsworth Enlightenment 29er.

National Public Lands Day @ Continental Divide Trail. Photo by Erika Knoth.

Mark your calendar - this fall there are several official events you can participate in to celebrate mountain biking! As if you even needed an excuse…

September 22: World Car Free Day. This isn’t just a national event - Car Free Day events are taking place all over the world and it’s the perfect opportunity to ride your mountain bike to work. Hit the website to find an event near you and find out how to make every day a car-free day.

September 27: National Public Lands Day. As mountain bikers many of us enjoy trails built on public lands and this is a day to give back. Volunteer for one of the events listed on the website and join more than 100,000 others working around the country.

October 3: Take a Kid Mountain Biking Day. We already posted this one on the blog but if you haven’t heard, IMBA is organizing TAKMBD to introduce the next generation to our sport. The best part? TAKMBD is all about riding for fun.

Finally, just a quick note that September 19 is International Talk Like a Pirate Day so if you’re hitting the trails that day don’t forget your eye patch and peg leg. Argh!

The first ever Pisgah Mountain Bike Stage Race is happening next month and from what we’ve read this could be a very cool race. Riders will compete over 4 days, riding 145 miles of technical, gnarly singletrack inside the Pisgah National Forest near Asheville, NC. Averaging 36 miles a day doesn’t sound like much until you realize the total includes 38,000 feet of climbing (that’s nearly 10,000 feet per day)!

There are already some big names signed up to compete this year including Jeremiah Bishop and teammate Ben Sonntag. BikeRumor reports some other well known riders are planning to race as well, though we can’t confirm. Registration is still open but there are only 150 spots available.

Race organizers claim the cash prize purse ($15,000) is the largest for any American (mountain bike) stage race which appears to be true. Of course more well known MTB stage races like La Ruta take pride in the fact that they don’t offer big cash prizes for the winners. I guess sometimes glory alone isn’t enough to lure top riders

In less than 10 days element22 and trek7k are hitting the Las Vegas strip for Interbike 2009 and we’re bringing everyone along for the ride! Well, not literally, but we will be posting tons of reviews, pics, videos, and info daily September 21-24 to keep you in the loop on the latest MTB stuff.

On Monday and Tuesday we’ll be hitting the trails at Bootleg Canyon for the Outdoor Demo portion of the show where we’ll test ride as many mountain bikes as we can. Then on Wednesday and Thursday we’ll be meeting with company reps to find out about the newest stuff and from the previews we’ve seen so far there will be a lot to talk about!

So… if there’s a new product you want to hear more about, let us know right here and we’ll see what we can find out. And no, you can’t stow away in our luggage

IMBA’s annual “Take a Kid Mountain Biking Day” (TAKMBD) is set for October 3, 2009 and if you register your event with IMBA before September 15 they’ll send you a goody box with race plates, stickers, and Clif Bars for kids. This year IMBA has set up an online map showing locations of organized TAKMBD events around the world - check it out and see if there’s an event near you!

I didn’t realize this but TAKMBD was actually started to honor a teenage mountain biker who passed away in 2002. Here’s the scoop from IMBA:

IMBA’s International Take a Kid Mountain Biking Day celebrates the life of Jack Doub, an avid teenage mountain biker from North Carolina who had a true passion for the sport from an early age but passed away in 2002. Funding is provided by the Jack Doub Memorial Endowment. The event takes place each year on the first Saturday in October.

TAKMBD should not be confused with Trips for Kids, a non-profit organization that has been helping introduce disadvantaged kids to bicycling since 1988. Trips for Kids offers year round opportunities to help out, though trips are not necessarily MTB focused.

Help celebrate mountain biking October 3 while introducing the next generation to the sport!

This is part II of an article on prepping for a 24 hour mountain bike race (here’s part I in case you missed it). Whether you’re part of a team or riding solo, these tips will help you focus on the ride so you can enjoy your race!

PART I
Bike preparation
What to have on the bike
Riding clothes and accessories
What should be in that hydration pack

PART II
Base camp
Foods
Personal preparation

Base Camp

Your temporary home for the 24 hour race has to provide you and your team with a comfortable place to relax between stints on the course. Base camp should have all the food, shelter, and equipment  your team will need to finish the event no matter what the conditions. To be successful you need to bring more than you think you need and for some, this can make or break their event.

Get a tent that is larger than you would think you need - I tend to use a tent that will house 6 people. A good tent will keep everything inside dry so make sure you tent has adequate waterproofing and a solid base tarp to sit on. Don’t just lay your tent on the ground - set it on a tarp that will not allow water to seep in from below. Pitch your tent so that the winds of that day are not blowing into the door, but rather away from it. A sleeping bag and some kind of foam or air mattress is a must to ensure you stay well rested.

Another key item is a large cooler to hold all your food for the race. Bring a water container that can hold all your drinking water and keep it separate from any other sources of water that you would use (cleaning water, for example). I also recommend bringing a portable wood or gas stove; either way make sure you have enough fuel to warm up food and drinks during the race. For a gas stove you will probably need 3 to 4 small canisters of fuel - and don’t forget the matches!

A portable generator will allow you to power various items such as battery chargers, air pumps, and fixed lights for working on bikes at night. Some riders bring electric kettles which can be useful for quickly heating water for cooking or just coffee.

You will more than likely need to repair your bike at some point during a 24 hour race so tools are a must. This is where you will want to bring everything plus the kitchen sink. Imagine what the fellas bring during a NASCAR race and you’ll have an idea of what tools and spares you will need. When I do events like these, I bring spares of nearly everything. I typically bring a complete driveline with front derailleur, rear derailleur, chains pre cut to correct length, derailleur hangers, pre-cut cable sets, and a rear shifter pod. I also bring two extra sets of wheels with different tires - one aggressive set  for muddy conditions and another fast rolling set. Bring several extra spare tubes as well as replacement brake pads. For tools I bring my main bike tool box and bike stand. (see my previous post on bike tools).

Here is a list with options for your base camp:

• Tent bigger that you would think you need OR an RV (Ohh yeah!)
• Spare pegs and rope (just in case of high winds)
• Sleeping bag, pillow, and air mattress OR sleeping bunk in Winnebago
• Stove, grill, OR gas stove (foldable/ portable)
• Frying pan, 5L pot, sauce pan (not shown)
• Cooking utensils (big fork, cooking spoon, tongs. Don’t forget personal utensils: fork, spoon, knife)
• Fuel for stove or grill (not shown)
• First aid kit (make sure it includes polysporin, benadryl, afterbite, alcohol pads and antiseptic)
• Cooler - the larger the better or two smaller ones (one for fresh fruits and drinks, the other for meats and dairy)
• Food for your event (not shown)
• Drinks (not shown)
• Fresh water in collapsible 25L containers
• A tarp or two (not shown)

For tools and spares:

• 2 large plastic tote boxes ( clear see through labeled with contents)
• Tool box which must contain at least allen keys 2- 10mm, cable cutter, cone wrenches 12-19mm, hammer, spoke wrenches, phillips and slotted screw driver, chain whip, chain pin tool, bottom bracket tool (for your bike), pedal wrench, torque wrench and sockets, and shock pump
• Floor pump
• Repair stand
• 2 spare wheel sets (inflated and complete with tires, tube, and rear cassette). Have one pair set up for mud.
• 1 complete cable set (pre-cut and ready to install)
• Front and rear derailleur (cable stops already set)
• 2 rear derailleur hangers
• 2 or 3 sets of brake pads (use sintered pads, organics tend to wear out too quickly when wet)
• 4 tubes or more (I keep mine in a zip lock bag with baby powder)
• Lubricants and cleaners (chain lube, grease, WD-40, bike wash), brushes and picks (for getting the crud out)

Foods

Here you have to be smart because it’s too easy to pack junk high in sugars and empty carbs. Fortunately there are plenty of food choices to satisfy even the hungriest racers.

For quick eats you can portion food packages in advance that you can warm up or eat cold. If you’re into camp cooking, bring raw foods and cook them at your base camp. If you’re crazy enough to be on your own or have just a few people with you, camp cooking may not be the way to go. But even solo riders should bring fruits which are nature’s energy foods!

As far as specific food recommendations, think of foods that can be digested with relative ease and foods that will not offend your stomach. Also consider your meal timing. For example: eating fruits after another food may give you gas and an upset stomach. On the topic of fruits, below is a list of fruits that will help you during your event, but remember to eat these on an empty stomach or before other foods.

Good fruits to consider:

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. The kiwi’s vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away? Although an apple has low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C.

STRAWBERRY: Protective fruit. Strawberries have the highest total antioxidant power among major fruits. Plus they’re delicious and refreshing.

ORANGE: Sweetest medicine. Eating 2 to 4 oranges a day may help keep colds away and lower cholesterol.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost the immune system.

GUAVA & PAPAYA: Top awards for vitamin C. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene which is good for your eyes and night vision.

As far as supplemental energy, find yourself an energy bar that is low in complex sugars and that you know isn’t disgusting. I found that Nature Harvest bars work great as well as Clif bars. Of course these bars work for me but you’ll want to experiment for yourself.  Trail mix is a good choice too - dried fruits and nuts plus chocolate (if you’re so inclined).

For base camp I tend to bring a stack of prepared burgers or simply chicken breasts that have been butterfly cut and marinated in a honey garlic sauce that will cook quickly over the grill. I also bring some prepared potato or pasta salad that will keep well in the cooler. For a nutritious cold dish I premix canned chickpeas, tuna, low fat sour cream, mayo, some crushed peanuts and spices, chopped onion, and a touch of hot sauce for flavor. This makes a delicious, high protein meal without any need for a stove! Fresh condiments such as tomato, lettuce and onions or some cheese work as well for your burgers and chicken. I also bring breakfast items like English muffins, eggs, bacon and cheese… sounds like a McMuffin but we’re talking home made here (hungry yet?). Warm food is a great pick-me-up when you’re waking up in the cold. It’s easy to make as well.

Personal Preparation

So now you have all your gear and base camp set up. You’ve gathered wood, set up the tent, and laid out a killer work space. But you’re outta breath already! Uh oh.

Preparing your body for a 24 hour race should take place well in advance (preferably before you set up base camp ). Before you sign up for a 24 hour race, consider how you’ll be racing. Will this be a corporate event where you’re riding 1 or 2 laps or are you going to be in a 4 person team where you will be expected to do more than 4 laps that day? Or are you crazy enough to do the entire event by yourself? Whatever you plan on doing, the first thing to find out is how long a lap is. Once you know the distance then you have a training target. From there you can build a training plan.

For the 24 Hour Summer Solstice I planned for a 4 man team. Each lap was 17Km or 12 Miles, and from previous results and looking at the score boards it usually took 48min for a lap. So seeing that 48 min is roughly 0.8 hours we can figure out how many laps will be done in 24 hours which comes out to 30. Now for the total distance you (or your team) will have to travel 360 miles. If you have a 4 man team that means each person will travel 90 miles each.

For training, I usually try to build up my rides to race distance +10%. So I end up making my rides 14 miles long and try and get in two or three laps a day at my local trails. I do that to slowly build up leg strength and endurance. There really is no substitute for putting miles on the trails.

Of course building the miles and endurance is important but you also need to build the machine (your body). Changing habits can really help here: getting extra rest and cutting out junk food may be tough but it’s part of training. The night before long rides, try to eat extra carbs (pasta!).

In terms of a specific training diet, you should really consult a professional before making big changes. Everyone is different and although I could tell you what I eat, our bodies will not react the same.

Give yourself at least 2 months of prep time to gradually increase your saddle time. An event like a 24 hour race isn’t an overnight success story - it takes time and lots of patience to get your heart, lungs, and legs up to par.

If your 24 hour goal is to have fun, take my advice on the equipment side of this article and you will be prepared and comfortable for the event. If you want to win, start training with your team now so you can dominate this fall!

Just a few months ago yours truly was invited to compete in the Summer Solstice 24 Hour up here in ON. Fun times for sure, provided you’re physically prepared and have all the necessary equipment. One thing to remember in events like these is even if you think you don’t need something, you do. I am going to break this article up into two parts, each with several sections containing checklists of items you’ll want to bring for a great race.

PART I
Bike preparation
What to have on the bike
Riding clothes and accessories
What should be in that hydration pack

PART II
Base camp
Foods
Personal preparation

Bike Preparation

The first thing to keep in mind in an event like a 24 hour race is, unlike a regular ride, you will have to contend with anything mother nature tosses at you. Fortunately, if your bike has been prepared properly it shouldn’t be that bad. If the weather reports say it’s going to rain, you’ll be riding in mud - lots of mud to be exact. Once again it’s not like going out for a regular ride - those trails will very quickly be turned into slop.

You can eliminate a few worries by having your drive train bomb-proofed. How do you do that? For one thing, lubricate your components before the event using a lube that is slightly thicker than you would normally use. I tend to use a waxy oil - it clings a bit better and doesn’t wash out as quickly.

I also like to switch out my hollow pin chain for a more durable chain (such as the PC-971 from SRAM). I really like SRAM chains because of the Powerlink which provides a means to remove the chain on the trail without any tools. The Powerlink also makes removing the chain quick and easy so you can soak it in lubricant between laps.

To keep your drive train operating smoothly, it’s also a good idea to protect your cables from grime. I use the Gore Ride-on cable system which is sealed from shifter pod to the derailleur, keeping all the grime and water out of the cable itself. The last thing you want during a 24 hour race is a shifting jam so bad that you stop using your shifter altogether.

Choosing the right tires for race day course conditions can give you a big leg up on the competition. If it’s a dry day, a faster rolling tire is a good choice while a tire with a bit more tread is better for soft dirt. If you’re planning on riding in the rain you’ll need a mud tire. If you have a course with tons of fast switchbacks and turns, a tire with good transition knobs would be wise. On the topic of tires, if you have a spare wheel set it’s smart to set it up with a different type of tire so you can react to changing conditions.

To truly bomb-proof your bike, have it tuned up just before the race. You can follow one of my previous posts on servicing your bike to give you a good idea about what to check. For those who don’t have time to dig through the archives, start at the front of the bike checking wheel bearing smoothness/ looseness, brake operation, and the amount of brake pad life remaining (you may want to just put a new set of pads). On the topic of pads, if it’s going to rain, toss a set of sintered pads on your bike - organic pads will not last at all. Torque the handlebars and brake levers. Lube the shifter pods and torque all the bolts down on the front end (stem bolts, brake bolts, and rotor bolts) . If you have a FS bike, check the operation of all the bearings and pivots. Reset the pressure on your rear shock, checking for leaks using soapy water all around. Also check the front derailleur, cable clamp, and derailleur clamp bolts for proper torque. Test your rear brake action, torque, and pad life (replace as necessary). Check rear wheel bearings and cassette. Finally, examine the rear derailleur condition and movement.

In a 24 hour race you are going to ride at night so you need a good quality lighting system or two. I use the Princeton Tec Switchback 3 along with a few other systems as back up. You may want to consider having two systems with you - one on the bike and the other on the helmet. Make sure your systems are functioning and fully charged for the event. Bring a spare battery if you can or at least plan a way to charge your battery when you’re not riding (car charger or a generator).

Bike Prep Checklist:

• Get a tune up including nut and bolt check and new brake pads and chain
• Bring an extra set of tires or wheels for different weather conditions
• Pack spare parts (cables, derailleur hanger, nuts and bolts, chain, tubes, chainring and bolts)
• Get a spare lighting system and batteries tested and ready to go
• Consider a tail light as well (some races require one)

What to have on the Bike

Once your bike is prepped there are a few things you need to have on that bike during your race. The most important thing that should be on the bike is your timing chip (dongle or lap counting device). If that’s not on your bike, your laps won’t be registered! Also, don’t forget your number plate. Make sure the plate does not impede your cables or your steering. Bring a spare tube and an water bottle if you need it. Just remember that there will be mud flung onto everything!

Your Personal Riding Gear

Choosing the right clothing for a 24 hour race can be a daunting task. To be successful on the course, you need to stay as dry as possible. That means you need a few changes of clothing. Have at least 3 sets of shorts and jerseys - trust me, you’ll go through all of them. Bring clothing that will work with you during the evening portions of the race. Remember in some states and provinces there will be a big difference in temperatures in the evenings compared to the day time. Bring at least one windproof jacket and a pair of pants to keep warm during those hours.

Clothing checklist:

• Helmet (and optional back-up)
• 5 or 6 sets of socks
• 4 jerseys
• 4 shorts
• 2 sets of gloves
• 1 rain jacket and pants (wind proof and water repellent - consider Gore wind stopper products or Paclite)
• Casual wear and warm clothing for when you’re off the bike
• A 2L hydration pack which can also hold snacks for your lap (nothing too large - a simple pack like the Camelbak Octane XC will work)

What should be in that Hydration Pack

For those who choose to use a hydration pack during the race, try get one that will just hold the essentials. Remember you’re only going out for about 12 miles (17km) at a time. All you need for a lap is your water, nutrition and emergency items for fixing a flat tire (forget these and you’re running the rest of the way). For tire problems you’ll need a tube, inflator, and tire irons. You may also want to pack a simple multitool just in case something comes loose or needs tweaking due to mud buildup.

For on-trail nutrition, carry items that are easy to eat and digest - experiment with this one before your event. Get your electrolites and carbs from a gel like Hammer Gel or a sports drink in your hydration pack. You can also carry fruit like bananas (consume these items first) or nutrition bars. Just remember with any food item, especially nutrition bars, consume with plenty of water. For best performance, try to eat before you’re hungry and drink before you’re thirsty (just a tip).

In your Hydration pack (if you use one):

• Hydration pack with enough water for one lap
• Food items for one lap
• Inflator, tube, and tire irons
• A multitool
• Spare chain links

Tomorrow I’ll be posting Part II of this article, including tips on how to set up your base camp, food to bring, and the tools you’ll want to have for more serious race repairs.

A few mountain bike items to take a look at today:

Mountain biking 101: How to get women into the sport. Diane Ursu posted a good article over on Examiner.com with tips for introducing women to the sport of mountain biking. Aside from the obvious stuff (get a comfortable bike, the right clothes, etc.) Ursu also says “don’t give her pointers unless she asks, at least for the first ride” and “let her lead.” Most articles I read about getting women into mountain biking are written by men so they usually skip these points Give the article a skim if you’re thinking of introducing your significant other to mountain biking this fall.

3 cool MTB events in Atlanta this weekend. I already posted about this in the forums but here’s a quick recap: SORBA Atlanta ride @ Panola Mtn. State Park Saturday; GA Tech sponsored collegiate MTB race at GA Int’l Horse Park Saturday & Sunday; and ribbon cutting / grand opening for new bike trails at Burruss Park in Marietta on Sunday. I’ll definitely attend at least one of these events - that is, if it doesn’t rain!

Mountain Hardwear giving away a pack-a-day through September 17. Man, August and September must be the months of free outdoor gear! Not only can you score a VHoldR HD helmet cam or Specialized Stumpjumper FSR, you can also register to win a sweet pack from Mountain Hardwear (giveaway pack changes every day). The cool thing about this promo is that you’ll find out if you’re today’s winner as soon as you submit the entry form and you can enter every day the contest runs (I didn’t win today so that means you still have a chance!). Most of the giveaway packs are hydration bladder compatible and should be great choices for epic slogs through remote terrain.