photo: 10K trail running race on the 1996 Olympic MTB course, sponsored by Dirty Spokes

A lot of people ask me why I run so much - usually 3-4 days a week - and I always tell them it’s to make me a better mountain biker. The truth is my schedule doesn’t always allow me to get the time I need in the saddle and running is a pretty good way to build and maintain endurance for mountain biking.

Over the past few years I’ve been getting into trail running and I gotta say it’s about as close as you can get to mountain biking without the wheels. At a recent MTB trail work day one of the volunteer leaders mentioned that trail runners and mountain bikers typically travel trails at the same speed (on average) which I never thought about before. Of course mountain bikers do the passing on the descents while the trail runners can often pass mountain bikers going up

When I lived in North Carolina there were a ton of trails near my house but very few of them allowed mountain bikes. Instead of hiking to explore the local trails (slow and boring) I ran ‘em. I even found that after trail running a local MTB trail I knew the trail much better than if I had only biked there. That knowledge came in handy the next time I was out on my bike as I was bombing through familiar turns and bouncing over rocks and roots that I knew like the back of my hand. Trail running is also a good MTB substitute on days when the trails are too wet for riding.

Many of the mountain bikers I know got into the sport because of bone or joint problems that prevented them from other forms of exercise like running. Mountain biking is certainly low impact but it turns out trail running is pretty low impact as well. By avoiding the pavement and sticking to soft dirt, trail runners minimize much of the pounding associated with road running. If you’ve had to stop running due to joint issues you may want to try a short jog at the local MTB trail to see if that works for you.

For those who haven’t tried trail running before, here’s a good chance to give it a go: August 22 is National Trail Running Day. Hit up trailrunningday.org to find an event near you or head over to SeriousRunning.com (one of our sister sites) to find and review running trails. While trail running will never compare to mountain biking for me, it’s definitely a good way to stay in shape and a fun way to explore trails closed to bikes.

So yesterday I didn’t get a chance to post on the blog and it was the first time in months, if not years, that we missed a weekday post. I left the house early yesterday morning intending to post in the afternoon after my ride at the IMBA Epic Bull Mountain trails but barely made it back after getting severely exhausted and dehydrated. Here are a few lessons I learned (and re-learned) during my ordeal.

Avoiding Dehydration, Heat Stress, and Exhaustion

1. Don’t ride alone, especially when you’re tackling a challenging route. Riding alone is never a good idea but it’s even worse when you’re heading to a remote trail system. In 4.5 hours on the trail I didn’t see a single person and if I had collapsed it would have been a long time before anyone found me. I did let mudhunny know where I was going ahead of time so at least the rescuers would know where to start looking for me. Still, riding for hours at Bull Mountain alone was stupid.

2. Do your homework before hitting the trail. I had a vague idea about which trails I wanted to ride but I didn’t research all of them ahead of time. The book I brought with me was published 12 years ago - clearly out of date - and I didn’t even know how far I’d be riding by stringing several loops together.

3. Bring plenty of water - then bring some more. I filled my 100 oz. Camelbak for the ride and honestly at the beginning I wanted to pour some out because the thing was so heavy. I ran out of water around mile 16 which was a really bad feeling, especially since I knew I was miles away from my car. If you can’t carry all the water you need, plan your route with water stops in mind (convenience stores, spigots, or even loop back to your car for a refill).

While we’re on the subject of water, here’s a survival tip I learned in the Boy Scouts: don’t conserve. It turns out that plenty of people have been found dead due to dehydration with water still in their canteens. Drink all your water until it’s gone and you have a better chance of making it home.

4. Know your limits. This is a tough one to admit but clearly I didn’t understand my own fitness limitations yesterday. I rode 22 miles with about 3,500 feet of climbing which would have been a cinch when I was training for my metric century but clearly I’m not in that kind of shape at this point. Add in the hot and humid weather and I really wasn’t prepared for such a long ride.

5. Know your equipment. Fortunately I didn’t have any mechanical issues yesterday but I was riding an unfamiliar bike which may have contributed to my exhaustion. Make sure you get a few “check rides” in on a new bike before heading out on an epic adventure so you know what to expect in terms of comfort, weight, performance, etc.

What To Do When You’re In Trouble

Even if you do follow all these tips you may still find yourself in a dangerous situation on the trail, whether it be due to heat stress, dehydration, exhaustion - or all three. Here are a few ways I’ve found to cope.

1. Stay calm. A positive mental attitude is the most important thing to bring with you. Tell yourself that you’re going to make it and you will. Sing a song, repeat a mantra - whatever it takes to keep yourself focused and moving forward.

2. Conserve your energy at the first signs of exhaustion. Taking the climbs easy will help you regulate your body temperature while coasting the downhills will result in a nice breeze. Drink water frequently if you still have some left to help with leg cramps. Stop to rest in shady spots so you can push through exposed areas.

3. Change your riding position frequently. Hop off the bike and walk a bit to stretch your back; straddle your top tube while coasting to stretch your thighs; adjust your Camelbak shoulder straps tightly on climbs and loosen them on descents to take strain off your shoulders.

4. Back track if possible. When you’re tired the last thing you want to do is get lost so try to return the way you came, especially if it’s the shortest route back. Also a GPS can help you find a shortcut or at least keep you on the right track. I got lucky yesterday and took a wrong turn that ended up saving me a couple miles on the return trip - but I won’t count on that happening again!

5. Drink whatever you can. Back in high school I had a friend who became severely dehydrated on a bike ride, so much so that he was delirious and barely able to walk. None of us had any water to offer and with miles to go to the car we filled our friend’s water bottle from a nearby creek. The water revived him enough to get back safely - though several hours later he got sick from the water. Fortunately by then he was in the hospital where they were able to treat him for dehydration and his stomach problems. If we hadn’t given him any water who knows if he would have made it to the hospital at all…

It started raining toward the end of my ride yesterday and I was able to catch a few drops in my mouth that really kept me going. Those few drops probably didn’t hydrate me much but the relief from dry mouth was a big psychological boost.

Bottom Line

Fortunately my story has a happy ending and I made it back without requiring medical intervention but it could have easily ended badly. Let’s all try to be safe on the mountain bike trail this summer…

Talk about sweet, this helmet rocks! All I can say about the THE ONE Ink helmet ($199 MSRP) is that it’s absolutely stunning - photos just don’t do this one justice. When I received my medium Ink helmet and pulled it out of the box I was astonished at how cool the vintage tattoo art looks in person. And then of course I started to think about how jealous all my riding buds were going to be when I rolled up to the trailhead.  Besides looking cool, this helmet is feature-rich and includes a second visor and a decent quality bag right out of the box.

THE ONE Ink is a composite helmet designed for Freeriding, DH and BMX but in fact this helmet could be used for almost any action sport. Designed with the rider in mind, THE took feedback from top riders such as Bryn Atkinson to perfect some of the key features shared by all THE Helmets while exceeding CPSC and CE standards. Attention to detail is evident in this helmet from the graphics to the quality of materials to the performance on the trail.

One really nice feature of the Ink helmet is the removable, washable liner. Even the liner itself is covered in hot graphics but more importantly this liner is anatomically shaped. When I put the helmet on I immediately noticed the lack of pressure points on my head. Instead, this helmet applies mild pressure equally around the head which gives it a very comfortable fit.

Speaking of fit: Once the helmet is strapped on there is virtually zero movement, even when riding washboard trails. For a DH rider this is super important since you don’t want anything distracting you on your run. The chin strap features a stainless steel double D ring which will stand up to a ton of abuse compared to some of the plastic clips on the market which is also important if (when) you collide. The last thing anyone wants is their helmet to fly off while bouncing on the dirt!

Now I’m sure more than one person is asking right about now “how well does it breathe”? Well, taking the INK out on the slopes and the trails I have to say this helmet provides sufficient air flow, especially compared to other full face helmets I’ve used. Even when wearing goggles there was adequate cooling, thanks in large part to 4 internal air channels and 15 exterior vents.

As far as weight, I found this helmet lighter than most other brands, which is a key feature for many riders out there. Other helmets I’ve tested tend to give me a slight kink in the neck due to the extra mass I am carrying, but for some reason I didn’t get that with the INK. Perhaps this is due to the lighter weight or the fact that the helmet didn’t move around - either way I’m stoked!

After a few hard days on the slopes and trails with the THE INK I have to say I truly love the performance of this helmet and would not hesitate recommending  this to anyone who wants a full face helmet with superior fit and venting. This Helmet is a premium choice for anyone looking to make a statement on the trails while protecting their noggin comfortably. Just make sure to try before you buy - some head shapes may differ and fit is what it’s all about when choosing a helmet. You know what they say - if THE helmet fits … buy it!

Cheers.

Specifications from THE industries:

• Helmet comes with 2 Visors
• 15 exterior vents and 4 interior vent channels in the dual EPS Liner
• Stainless Steel D-rings and custom THE Rivets
• Exceeds CPSC and CE standards
• Multiple patents pending
• THE ONE Composite Helmet Weight: 41oz Adult Medium

This week’s MTB news round up has a decidely “happy” flavor to it and with Independence Day coming up, what more could you ask for?

Lost mountain biker rescued. On Sunday a 58-year-old mountain biker became lost on Bummer Peak (seriously) near Lake Sonoma in California. Fortunately the only bummer was that he rode to the top of Bummer Peak and didn’t get to ride down - a rescue chopper took him to safety instead. No word on if he had to leave his bike or if it made the trip in the helicopter but the good news is he was able to get a cell phone signal to call 911. Guess his phone didn’t have GPS…

New trails proposed at Mount St. Mary’s University. Don’t feel bad if you haven’t heard of Mt. St. Mary’s University (MSMU) yet - it’s a small Catholic school in Emmitsburg, MD with a freshman class of about 400 students. Although you may not know the school, you’ve probably heard of Marla Streb, champion downhill racer and MSMU graduate. Marla is working with the school to design and build a network of 12 miles of biking and jogging trails on the campus which may one day connect to land owned by the town of Emmitsburg. Streb has a master’s degree in Environmental Science so she knows a thing or two about designing sustainable trails - we can’t wait to see what MSMU comes up with!

Legally blind mountain biker continues to shred. You’ve probably heard about Bobby McMullen, the blind downhill rider who was profiled in a recent documentary but Tommy Kinkle could probably give him a run for his money on the trail. Kinkle has just 5% vision in one eye and can’t drive anymore but get him on a mountain bike and just try to keep up! As a kid Kinkle was a sponsored BMX and skateboard rider and he hasn’t let his disability slow him down one bit. Read the article and get inspired!

No, unfortunately this isn’t a joke. The first ever World Indoor MTB Championships were actually held over the weekend in the UK and featured top riders including Gee Atherton and Greg Minnaar, the eventual winner. If your head is filled with visions of guys screaming around an indoor course like the one found at Ray’s Indoor MTB Park, think again. While racers pedaled real bikes, the course was completely “virtual” in the sense that it was computer simulated and the bikes were stationary. And what the heck are these guys doing riding inside - it’s June for crap’s sake!

I suppose the Brits have a different idea of an exciting sporting event because the Indoor MTB Championship will be televised on Sky Sports next month. Right… I’m sure millions will tune in to see a race that happened a month ago where the athletes ride in place. I already get that show for free at the gym.

The only cool thing I can say about this idea is that it makes it possible to bring mountain bike competitions pretty much anywhere in a spectator friendly format (that is, if the spectators aren’t bored after just a few minutes). Then again I think I’d still rather drive to the mountains for a few seconds of watching riders blast past me.

Yesterday a new online MTB retailer opened its virtual doors at HuckNRoll.com. The new site carries mountain bike gear ONLY which is pretty rare, even among online retailers. Since the site is MTB-only that means you (should) get great customer service and tech help via the online chat function. The guys at Backcountry.com are behind this one so you know it’s gonna be high Q.

To celebrate the launch, HuckNRoll is giving away a huge prize package that includes an Intense Cycles Tracer VP Mountain Bike Frame. All you gotta do is watch the video below and ID all 15 riders in order to toss your name in the hat. Huck ‘n Roll.

Psssst… For those of you who like to be prepared with extra clothing for the ride but don’t want the added bulk and weight have I got a sweet product for you: The Gore Countdown Jacket ($249.00 MSRP). Made from GORE-TEX Paclite, this jacket folds up to near nothingness - perfect to fit in the main compartment of your hydration pack - and is extremely lightweight. When the weather is not cooperating this jacket is perfect for keeping out the cold wind and even light rain.

On the trails or on the street this jacket works well at stopping the wind while at the same time feeling breathable and light. I don’t know about you but I’ve noticed many other waterproof  jackets don’t breath or stretch well but the Gore Countdown excels at both. Even when riding along at a slow pace and generating lots of body heat this jacket controls the humidity without trapping in body moisture.

What I really like about the jacket is its comfortable fit, both in the riding position and walking around. In the riding position the long back folds out and covers your back side so there’s no gap to where your shorts begin.  I’ve also been using my GORE Countdown while jogging (yuck, I know) where it works well even off the bike. GORE incorporates reflective piping instead of tape strips so you get 360 degrees of reflection without the geeky stripes that other jackets sport. Great for being seen at night, and at the same time a great looking jacket that can be worn around town.

From the Gore website here are the details:

• GORE-TEX® Paclite® Shell
• “GORE-TEX® stretch inserts on front, back and arms for maximum comfort”
• Slim fit
• Adjustable collar with easy-to-operate cord stopper for one-handed use
• Velcro fastening for separate hood
• Long back
• Hem-width adjustable by easy-to-use covered cord stoppers and elastic draw-cord
• Adjustable cuff
• Zip tags for easy handling
• Zip-underflap and zip-port
• “Reflective piping on front, back and sleeves”
• Reflective logo on front
• Reflective logo on collar
• Zip stow-away pocket in back

One thing that really makes the Countdown stand out is the quality of workmanship. Not one stitch was out of place on my jacket and not one stitch was not covered with the protective under tape that seals the jacket and adds to the weatherproofing. There are no front pockets on the Countdown which at first seemed odd but then I got it! In the riding position if you had a front pocket whatever is in there would dangle around plus there would be another zipper and a possible place for wind / water to enter.  The rear pocket is dead center in the middle which also seemed a bit weird at first but I realized this is so there is less chance your pocket items will shift to the side and distract you from your riding. Pretty smart.

Overall I think the Gore Countdown is a great purchase for anyone who rides in shifting weather conditions. The jacket is avaliable in 4 color choices - red/black, yellow/black, blue/black, and all black - with many sizes to fit most of us. The jacket shown above is an XL and I am 190lb, 5′9″ and it fits perfect. If you have the need for a jacket during those nasty days and want something compact that you can fit in your Camelbak, look no further than the Gore Countdown!

Next week is bike to work week and while not *officially* a mountain bike event we thought you’d want a heads up. SFGate.com published an article with commuter fashion tips from none other than Mr. Gary Fisher himself and it’s worth a read if you’re killing time waiting for the weekend to start. It seems apparel companies are getting smarter about designing clothing that works well on the bike but also looks good for work (one woman even claims it’s easier to bike in high heels than to walk in them). I wouldn’t know about that myself.

The League of American Bicyclists website has a listing of bike events around the country during the month of May (national bike month) - find your local ride and bike to work next week!

Photo by Ian Smith, Vancouver Sun

The Vancouver Sun published an article on Kelly Smith, a wheelchair athlete who won the wheelchair division at the Vancouver Sun Run 10K this weekend and his story of amazing toughness.

Kelly lost the use of his legs in a climbing accident 18 years ago but another accident just 17 months ago on a mountain bike nearly ended his wheelchair racing dreams as well. On a 7,000 foot downhill run in Hawaii, Kelly strapped his feet onto a downhill mountain bike and all was going well for the first half of the run. Feeling confident Kelly whipped around a turn and crashed, sending him and the bike flying. The crash was enough to fracture 2 bones in his elbow. His response:

I said ‘Look, we’re not getting medivac-ed out of here.’ They put a stick and a spare rubber tire around my elbow just to support it. I got back on the bike, rode the rest of the way down, taken to hospital and put in a sling cast. Then we go to a pub the next day and this guy comes up to me and goes ‘You’re the dude! You’re the dude!’ I’m like ‘What are you talking about.’ He’s like ‘I heard all about you, the crazy paralyzed guy who went mountainbiking down Haleakala Crater, broke his arm, got back on the bike and kept riding. You’re awesome!’

To make a long story short, the fractures in his elbow didn’t set properly and he had to wait some time for surgery. To a wheelchair athlete arms are everything - it’s like a sprinter breaking his leg - which makes his victory at the Vancouver Sun Run all the more amazing.

The other cool thing Kelly is promoting is able-bodied athletes competing in wheelchair races which is something I hadn’t heard of before. I’m pretty sure most wheelchair athletes could spank any one who shows up and it’s an awesome way to showcase just how truly amazing these athletes are. One to try on the mountain trike scene? Bring it on.

Markus Stockl on his way to a world MTB speed record.

Mountain bikers are always looking for new ways to push the envelope - mountain biking wouldn’t be an extreme sport if we weren’t. Here are a few MTB records we were able to uncover and a few records we’d like to see made official:

Longest jump on a mountain bike: As far as we can tell the record for the longest jump on a mountain bike is held by Jason Rennie and was set in February, 2007. Rennie was pulled up to speed by a motorcycle at 82mph and launched 133.5 feet from ramp to ramp. The bike? An off the shelf Kona - not a bad endorsement

Fastest mountain bike run: You’ve probably seen the YouTube video by now of Eric Barone’s spectacular crash in his attempt to break his own world speed record on the mountain bike (just over 100mph) but that’s old news. The CURRENT world record is held by Markus Stockl who rode 130.74mph down a 45-degree slope in Chile on an Intense M6 mountain bike. I have a feeling that record will stand for a while.

World’s longest mountain bike race: It’s the Great Divide race and it follows the route of the same name from Canada to Mexico across the Rocky Mountains. The race is held in late spring / early summer each year and covers 2,700+ miles.

Longest mountain bike wheelie: Ok, this one isn’t too official but I found a video of a guy on GuinessWorldRecords.com who claims to have ridden the longest mountain bike wheelie - 1.43 miles. This sounds impressive but not unbeatable - in fact I’m sure some of our readers could do better with a little practice. One to break this year?

If you’re looking to create your own mountain bike record, here are some we’d like to see documented:

• Most expensive mountain bike ever assembled
• Longest continuous ride (Chris Eatough or another 24 solo rider probably has a lock on this one)
• Biggest MTB landed drop (rumor has it the record is between 68 and 90 feet but we couldn’t find confirmation)
• Highest bunny hop
• Lowest MTB limbo
• Largest continuous singletrack trail network
• Most pro-level MTB race wins
• Largest MTB race

What other mountain bike records are out there?

Mountain biking has been fun but recently the singletracks crew has decided to get more serious about road cycling. Mongoose traded his DH rig for a svelte carbon-fiber Madone from Trek and element22 was recently spotted sipping an espresso at a local cafe with his Litespeed Ghisallo titanium bike leaned against the table. Bombardier has decided to change his name to LeBombardier and 2leftfeet is taking classes at the local bike shop to learn how to tweak Dura Ace components.

As for me, I’m shaving my legs once a week and working on moving all the member accounts to our new website, iluv2roadbike.com. Fortunately Wal-Mart has agreed to purchase the singletracks.com name for a new online music store they’re launching that allows you to purchase single music tracks. They offered 100 bucks which was too good a deal to pass up.

We should have all the new changes ready just in time for the Tour de France this summer so stay tuned! Oh, and happy April Fool’s Day

It’s been a while since we filled you in on the guys who are “riding the spine” on their mountain bikes - from Fairbanks, AK to Tierra del Fuego on the southern tip of South America. Actually it’s been a year and a half since our last check-in but it appears the guys are still on course and in northern Peru. If you’re a geography buff like me you know Peru is located in the northern part of South America which means the riders still have to make it across the bulk of the continent.

Even if the guys had to stop now what they’ve accomplished thus far is truly amazing. Just making it from Alaska to the continental US is a loooong and wild trek. Mexico and central America is no joke and at one point the team had to kayak from Panama to Columbia with bikes in tow. One rider, JJ, got Dengue fever Columbia - read their blog for the whole story and to catch up on their journey thus far.

The Riding the Spine adventure has been ongoing since July, 2006 so this summer will mark the 3-year anniversary of the beginning. I don’t know if any of the guys have taken off during that time but from what I’ve read it’s been a non-stop push. Definitely gives me inspiration for my own (tiny) MTB endurance challenges this year…