June 25, 2009 – Thinking about 2010 Already? With the official arrival of summer 2009, most riders are focused on this year’s riding plans and a total of over 350 riders are going to be including the TransRockies and brand-new TR3 in those plans. However, other riders are already thinking about next year, and when the 2010 TransRockies registration opened on June 1st, team sign-ups immediately began to flow in and there are already over a dozen teams signed up.

While many of us suffer with planning for anything more than a week in the future, an event like the TransRockies takes commitment, training and planning, which starts months and months before race day. With your name on the start list, it’s amazing how much easier it is to motivate for training in bad weather and to skip that extra beer or plate of fries that you know you shouldn’t have anyway.

If you’re still saying “next year, next year” to your TransRockies dreams, then sign up for 2010 now and make that promise come true.

Click here for TransRockies 2010 Registration.

Ride TR3 for 1/2 price if you Sign up for the 2010 TransRockies Now!
If you’ve been dreaming of riding the most raw, remote and challenging stage race in Mountain Biking, we’ve created the ultimate prep course and are offering the best deal to get you to the start line. One of the key reasons we added the TR3 to our race this year was to offer a stepping stone to the full week’s ride.

As an extra incentive in this inaugural year for the TR3, we’re offering a deal which makes the it a financial stepping stone as well as a physical one. By signing up for both the 2009 TR3 and the 2010 TransRockies before August 9, you’ll receive a 50 per cent discount off your TR3 entry fee – that means three great days of epic riding for just $299.

There are seven weeks until the start of the 2009 TR3/TransRockies and if you’ve been riding a decent amount already this year, that’s more than enough time to get yourself ready for three big days of biking in the Kootenay Rockies. There still more than enough time to add some epic content to your summer!

Nothing this good comes without a little fine print like deposits and cancellation rules but that stuff is all pretty simple and explained on our website here, so what are you waiting for?

TR3 . . . the new hit of 2009
With nearly 100 riders already signed up, the TR3 is turning out to be the riding success of the season. Offering a very different experience from our classic ride–three days of solo epic riding, rather than seven days of team riding, the TR3 is bringing in TransRockies vets looking for something new and newbies looking for a less daunting introduction to epic events. Regardless of pace or experience, all TR3 riders will share in the superb organization and support provided by the best race team in the business. For more information visit the TR3 page on the TransRockies website.

TR3 registration cuts off on July 24th so you’ve still got a month to decide to join the newest epic in the Rockies.

Nipika Mountain Resort Cabin Space Available
For all Transrockies participants, Nipika Mountain Resort has limited space available for the two nights Transrockies race is visiting Nipika, Aug 10 & 11. For $100.00/person per night plus taxes, you could be enjoying a comfortable bed in one of our luxurious cabins. The cabins have fully equipped kitchens & baths, living area and all the linens are supplied. After a hard day’s ride, relax on the deck in a big comfy chair, taking in the beauty of the natural settings that surround you. For booking information Nipika can be reached at 250-342-6516 or info@nipika.com.

2009 Preliminary Start List Now Online
If you’ve signed up for this year’s event, it’s worth taking a quick look at our preliminary start list here which was just released. Along with making sure that you’re on the list, you’ll want to double check the details contained (team name, category, etc) to prevent any stress at sign-on. Please not that this start list is for the TransRockies, not the TR3-we’ll be releasing a TR3 start as well in short time.

You may notice that the start list is a little shorter than it has been in the past few years, and it’s no secret that epic mountain bike events have suffered from the economic downturn as several multi-day events have been cancelled or radically changed in response to low registration numbers. Our numbers are down somewhat but we’re gratified that hundreds of riders from all over the World continue to invest their recreational dollars (and Pounds, and Euros . . .) in the TransRockies and we’re looking forward to a great eighth edition of North America’s original epic.

GORE RideOn® Cables, an essential TransRockies upgrade
The TransRockies is legendary for its variable weather and conditions and the intense wear and tear it inflicts on mountain bikes. Just as it pushes riders to and beyond their limits, the TransRockies subjects drivetrains, suspension, frames and tires to extremes that they never see during casual rides.

Cable changes and compromised shifting are a recurring theme during epic days of dust and mud. GORE’s RideOn® Cable System has proven to be the one solution which provides great shifting performance regardless of the trail conditions. The Ride-On system has received rave reviews from pro riders and magazines, but most importantly, it’s been the choice of guys who pay for their gear and want the best every ride.

You paid for 27 speeds, why not get the shifting cables which guarantee that you’ll be able to use all of them regardless of the weather?

Ultima Replenisher again the Hydration Choice of the TransRockies
Ultima Replenisher has been the official hydration drink of the TransRockies for several years now. Its formula contains no sugars and is focussed on a balanced and complete electrolyte replacement mix with vitamins and antioxidants. With only 10 calories per serving provided by complex carbs Ultima works well with whatever sports nutrition option chosen by TransRockies participants, whether energy bars or personal favourites. With no artificial colors, flavours or sweeteners, Ultima is a great solution for anyone who wants total electrolyte replacement with no unwanted extras.

TR Apparel Blowout Deals

– 2008 TransRockies Jersey – 25% OFF – Custom Sugoi cycling jersey, invisible 2/3 zipper. Features bold TransRockies Graphics. Note – these jerseys fit tighter than average – order one size larger than usual. – Sizes: S, M, L – please enter your size in the “instructions to seller”

Regular Price:$89.99 + 5% GST
SALE Price: $67.49 + 5% GST
S & H:$6.00

2007 TransRockies Cycling Jersey – 50% OFF – Custom Sugoi cycling jersey, invisible 2/3 zipper. Features bold TransRockies Graphics. These jerseys have an average fit. – Sizes: XL, XXL – please enter your size in the “instructions to seller”

Regular Price:$89.99 + 5% GST
SALE Price: $44.99 + 5% GST
S & H:$8.00

January 30, 2009 – Happy New Year from all of us here at TransRockies! If you’re anything like us, you’re probably keeping busy with your winter pursuits, but also keenly aware that spring is just around the corner. For many of you, that means you are preparing for TransRockies or other major cycling events. We’re preparing too, and we have some exciting news to share with you! Here’s to enjoying the rest of winter, and a great start to spring!

Ambassador Program
For most riders who commit to the TransRockies, the goal above all others is to finish the seven-day adventure under their own power. In 2009, the TransRockies will be launching a new rider support program intended to provide an extra level of on-course assistance to riders who find themselves struck by mechanical issues.

The TransRockies Ambassadors will be a team of two experienced TR veterans: Simon Parker and Jim Seethram, each of whom has five TR finishes. They will ride in the field each day carrying extensive spares and tools so that they can offer advice and mechanical support-help which can reach riders hours ahead of our sweep teams and between our aid stations. The program is not intended to replace the basic TransRockies principle of self-reliance, and riders who accept aid from the Ambassadors will be subject to a time penalty, but by providing important neutral support, the Ambassadors are hoping to keep the TransRockies dream alive for as many riders as possible.

Blog of the Month
One of the things we realized quickly about the TransRockies was how much that participants talk about their experience-the training, the equipment, the progress. With the rise of blogging, we have seen an increasing number of our riders keeping track of their TransRockies journeys online.

In the future, we’re going to highlight one of our participant blogs per month so that you can check in on the preparations and thoughts of your fellow riders. In this month’s spotlight are two riders from Edmonton: Sheldon Smart and Ken Hurd, who are keeping track of their progress here, a very slick multi-page blog with lots of gear and training news, profiles and a link to their chosen charitable cause.

Please feel free to drop us a line registration@transrockies.com if you’d like us to give your blog a plug in an upcoming newsletter.

TR First Timer’s Guide
With five successful TR starts and finishes, Simon Parker is a true TransRockies veteran and he is sharing his experience through a series of articles on www.transrockies.com called “A First Timer’s Guide”. So far, we have posted four parts on the site: Training, Finding a Partner, Clothing and Equipment.

There’s a wealth of information here and Simon is a constant presence on our forums if you want to ask specific questions about prep and training.

TCR Sport Lab and TransRockies Introduce Nipika Training Camp!
June 12-14, 2009, Nipika Mountain Resort

This camp is tailored to new participants and those who would like to prepare properly for the 2009 race. Come out and train at the beautiful Nipika Lodge in Radium B.C. on actual TransRockies routes for two days.

The Camp Includes:
– 2 days of riding the TransRockies Bike Course
– 2 nights accommodation at Nipika Mountain Resort (www.nipika.com)
– Nutrition lectures specific to multi-day ultra events
– Tips & information from race organizers and former riders
– Cycle Jersey
– Rider support for each day
prior to April 30th: $799 + GST
after April 30th: $849 + GST
(includes all meals and accommodation)

For more information and registration, please contact:

TCR Sport Lab
Phone: (403) 270-9453
Toll Free: 1-877-970-9453
cory@tcrsportlab.com
www.tcrsportlab.com

TCR Sport Lab TransRockies Training Packages
TCR Sport Lab, an Official Affiliate Partner of the TransRockies, is proud to introduce Multi-Level Training Packages tailored for TransRockies Participants.

Bronze Package – $2,499 + GST ($275 savings)
– TCR-TR Nipika Camp ($849)
– Cycle Jersey ($75)
– TransRockies Entry Fee ($1,850)

Silver Package – $2,759 + GST ($314 savings)
– TCR-TR Nipika Camp ($849)
– VO2/Threshold Testing + Bike Fit ($299)
– Cycle Jersey ($75)
– TransRockies Entry Fee ($1,850)

Gold Package – $3,599 + GST ($434 savings)
– TCR-TR Nipika Camp ($849)
– VO2/Threshold Testing + Bike Fit ($299)
– 6 months On-line Coaching ($960)
– Cycle Jersey ($75)
– TransRockies Entry Fee ($1,850)

Click Here to View Flyer (PDF)

For more info and registration, please contact:
TCR Sport Lab
Phone: 403-270-9453
Toll Free: 1-877-970-9453
email: cory@tcrsportlab.com
www.tcrsportlab.com

March 1, 2008 – As cliché as it is to begin a monthly newsletter by saying so, it really is hard to believe another month has come and gone. Though we’re still skiing in the Canadian Rockies, our friends and sponsors at The Bike Shop tell us the recent stretch of warm and sunny weather has already begun to fuel bike sales, despite the fact most people won’t be able to ride them until May or June.

Ryan Probert and John Bayko return this month in The Bike Shop Blog with tales of training, nightmares and yet more wings and beer. You can now comment on their blog by following the links provided. Maybe you can suggest a more training-friendly diet to them. On that note, Melissa Spooner is also back this month, serving up valuable information on recovery-rich Omega-3 fatty acids and a stellar salad recipe to build you back up when you’re feeling down.

If you yourself are the happy blogging type and are posting TransRockies-related content on the web we’d love to hear about it. TransRockies is a team event for many reasons, chief among them that teamwork brings another element to racing that cannot be experienced alone. Sharing your experiences and connecting with other riders in the months of preparation leading up to it can be nearly as rewarding as the race itself. We love hearing what you’re up to right now, and what you’re planning in the months ahead, so drop us a line and send us your links. We’ll do our best to share them here in future issues, and perhaps by the time August 10th rolls around we’ll already know each other a little better.

The Bike Shop Blog – ‘The Nightmares Begin’ by John Bayko
Tossing and turning, I’m caught in a nightmare. I’m at the bar eating chicken wings and drinking pints of cold beer; laughing it up with my friends until suddenly I’m on a bike at the start of some type of race. I’m still wearing the same clothing I was wearing at the bar, and I’m dripping with sweat in the sweltering heat. My throat is parched, and my head is throbbing; my stomach churns, and my mouth fills with saliva – I’m going to puke all over the teched-out rider in front of me. Other riders are staring in amazement at my sorry state when it starts: “On your mark, get set…” BANG!

Waking with a jolt, I realize the sweat is real, as were the wings and beer (last night) and as are the headache, nausea and dry mouth, but at least I’m at home in bed. It’s officially six months until August, which means a couple of things:

1. I’ve put off seriously training for six months
2. I had better start seriously training

In spite of wings, booze, and bad dreams however, I feel fairly optimistic about things. Although I haven’t been training as much as I probably should, I have been in the gym regularly working on core and leg strength. This seems to me to be a reasonable approach as I guess I’ll be relying on my old legs rather heavily over the course of seven days of racing.

What is daunting though, is the prospect of starting to log some serious kilometres on the bike. Especially considering I don’t own said bike.

Hmmmm, let’s review: Six months until the race; already having nightmares; haven’t started arduous training; don’t have a bike.

Now may be an opportune time to set a few short term goals.

Goals for March:

1. Begin riding a set amount of KMs per week
2. Review merits of at least three models of race-worthy transportation

Well that was easy… is it wing night tonight?

The Bike Shop Blog – ‘A Little Bit of Backpedalling’ by Ryan Probert
Alright, so a ten day Hawaiian vacation isn’t exactly on top of the list of ways to prepare for TR, but I highly recommend it to all of you. Really.

After telling you that I needed to log “some serious saddle time” before this update, I proceeded to continue mostly playing hockey instead (and all that accompanies that). I am, however, back on the trainer with the realization that I have a short period of time in which to get myself together for this Transanity thing. My “2,000 km by Easter” statement seems to have been a bit presumptuous, but it’s pretty much my style to bite off more than I can chew and then act like it’s no big deal. I can usually pull it off but this one, even by my standards, might have been a bit mouthy.

After my first couple of spin sessions – a high-pace 40km and I a hilly, breathless 55km – I am relieved to find that I am in relatively good shape still. Surfers, it turns out, are not in good shape from surfing. They are in good shape from paddling a giant hunk of foam into rolling, crashing surf for hours on end. Who knew? John and I worked out yesterday focusing on legs (duh!) and core. I have a bit of a crunchy right hip, so working on my small muscles in my hips and trunk is going to be critical. Any suggestions would be appreciated.

Back at it tonight, spinning again as I watch my Edmonton Oilers playoff hopes teeter on the brink for a few more hours. And a breakthrough on the dietary front! I actually asked my wife to buy more fruits and veggies and no potato chips on our last trip to the store. She was looking at me strangely when I realized she was waiting for a punch line.

I think the fear has set in as I find myself behaving in these unforeseen ways. Seem familiar to anyone?

Omega-3 Fatty Acids and the Endurance Athlete
We all know the importance of Omega-3 fatty acids for preventing heart disease, and seeing that February is heart month I thought it might be helpful to explore why the endurance athlete should concern him or herself with this super food and include it in his/her diet every month of the year!

First, what is an Omega-3 fatty acid? Omega-3 fatty acids are essential fatty acids (EFAs), meaning your body cannot produce them and therefore we must get them from our food. Omega-3 simply indicates where the double bond occurs in the chain of carbons.

The major reason that the endurance athlete wants to include Omega-3 fatty acids contained in foods in his or her diet is for their anti-inflammatory properties, and let’s face it, riding 4+ hours trashes your muscles and will create some inflammation. Omega-3 fatty acids can play a large role in recovery – and allow you, the rider, to keep doing what you love to do – RIDE.

How much Omega-3 fatty acids are necessary? Typically speaking, fat should make up 25-30% of your daily caloric intake. Of that 25-30% you want to balance out the type of fats you consume between saturated (those found in animal products), monounsaturated (olive oil, for example), and polyunsaturated (hemp oil, for example) and we want to avoid trans fats – those found in packaged and chemically altered foods (i.e. margarine). Generally speaking the average diet is too high in saturated fats and not high enough in either monounsaturated or polyunsaturated. Remember 1g of fat yields 9 calories whereas 1g of carbohydrates and proteins yields 4 calories, so fats are very calorie dense. I recommend having a variety of foods in your diet to ensure you balance out all your nutritional needs.

Wild salmon and flax oil are the most popular sources of Omega-3 fatty acids but other foods that offer you Omega-3 fatty acids are: walnuts, halibut, kale, cauliflower and collard greens, to name a few. Ways to increase your intake of Omega-3 fatty acids are to eat fish two or three times per week, add hemp seeds to your granola, use flax oil in your homemade salad dressing, and add walnuts to your morning bowl of oatmeal.

Melissa Spooner, three-time Ironman winner, Nutritionist and Fitness Consultant, is working with TransRockies to develop a race-ready, nutritious menu for TR VII.


The Super Omega-3 Supper Salad

1. 4 cups Mixed spring greens & organic baby spinach
2. 1 cup Cherry tomatoes
3. 1/2 cup Cucumber, cut into small pieces
4. 1/2 cup Raw cauliflower, cut into small pieces
5. 1/2 cup Organic red peppers, cut into small pieces
6. 1/2 cup Chick peas
7. 1 tbsp Raw pumpkin seeds
8. 1 tbsp Raw sunflower seeds
9. 1 oz Crumbled goat feta cheese
10. 5 oz Grilled wild salmon fillet topped with lemon

Dressing – Typically in salad dressing you will use a 3:1 ratio for oil to vinegar but use your own personal taste here and remember to use this as a starter and then play with it (use pomegranate juice or blueberry puree!)

– Flax oil
– Balsamic vinegar
– Italian spices
– Juice from one lemon
– 1 tsp lemon zest
– Cracked pepper and sea salt to taste
– Shake and store in a dark bottle in your fridge

*All fats should be stored in a dark and cool place. I suggest storing all liquid oils in the fridge in a dark glass container. When you need to use it either take it out to room temperature 30-60 minutes prior to use or run it under warm water for a few moments to bring it back to its liquid state.


‘Ride A Rocky Night’ @ The Bike Shop, March 20
If there is one detail of your TransRockies experience that is absolutely, unequivocally not to be overlooked or under-thought, it’s what rugged and reliable bicycle you will choose to get you through each day.

With that in mind, TransRockies is teaming up with Rocky Mountain Bicycles and The Bike Shop to host ‘Ride A Rocky Night’ on March 20 in Calgary, Canada. This will be the perfect opportunity to learn why Rocky Mountain bikes are unmatched when it comes to two-wheeled TransRockies-worthy transportation.

From 5 p.m. to 9 p.m., Rocky Mountain rep Keith Brodsky and bike designer Tim McDermott, along with representatives of TransRockies and The Bike Shop, will host a series of short, informal seminars covering what every rider worth his spandex should know – from the little details that separate Rocky from its competitors to all the tricks for race-worthy bike prep and maintenance. There will also be a chance to ask those burning questions that keep you up at night (maybe not yet, but closer to race time you WILL have nightmares of unlucky mechanical failures, broken seats and saddle sores). You’ll also get a chance to hop into the saddle of Rocky Mountain’s newest lineup.

No RSVP is necessary, but feel free to call us at the TransRockies office with any questions before March 20.

CONTEST – ‘Name That Newsletter’ Extended
Who’d have thought it’d be so hard to give away a free pair of stellar Sugoi bike shorts?

In the January edition we asked you to come up with a new name for this newsletter: Quote: “Boring, cliché and predictable titles need not apply.” Though we had some decent responses, no single entry managed to worm its way into our hearts. Our suggestion: Keep it concise and try to make it witty. The brightest among you will receive a pair of 2007 TransRockies Sugoi RS Flex shorts.

So – you have yet another month to send us your newsletter name suggestions. Remember, the “TransRockies Something-Here” format is not mandatory. Send your suggestions to registration@transrockies.com no later than March 20th. We still plan to award the best and publicly ridicule the worst in this newsletter, and we also still reserve the right to reject all submissions if they stink.

Get Outta Your Tent and Into Bed at Nipika Mountain Resort
The route may change, the weather may shift and the gods of fortune may play differently from year to year, but no matter the variables, there has been one constant throughout the past six years of the TransRockies. If you’ve ridden with us before, you’ll know what we’re talking about.

We’ve watched you cruise through Day One – a tease, really, mere ceremony – smiling as you cross the finish line thinking, “That was nuthin’! If that’s it I’ve got this thing bagged!” On Day Two things, well, get a little harder and though you’re still smiling at the finish line you look a little wiser, like you’re thinking maybe you shouldn’t get ahead of yourself; like maybe we know something you don’t. On Day Three you remember – TransRockies is considered the toughest mountain bike race on Earth, and by dawn of Day Four you’ve only just scratched the surface of the wild backcountry in Canada’s Kootenay Rocky Mountains. Things are about to get interesting. It is this creeping-up of fatigue that is constant year after year. By Day Four, we can honestly tell you that you really do look like hell. The good news is Day Four is hump day – once you finish it you’re more than halfway there.

This year’s riders will have one very distinct advantage over previous participants, and it comes in the form of feather pillows and down duvets – for a lucky few. On the nights of Day Two and Day Three the TransRockies camp will be nestled in a mountain meadow beneath rocky peaks at Nipika Mountain Resort, an eco-resort with a fabulous perk – log cabins.

For the first time, Nipika has blocked 100 per cent of its accommodation for rental by TransRockies riders, their families and friends. Because the race will both start and finish at Nipika for two days, with two completely different and incredibly epic routes, those who rent a bed in one of the resort’s cozy cabins will enjoy amenities like a wood-burning stove, kitchen and full bathroom for two luxurious nights. Not to mention a fabulous porch with views of the meadow where the rest of the sorry-looking riders will be camped out in tents. Never underestimate the power of a good night’s sleep as a serious advantage.

Accommodation is being rented on a per-bed basis, with couples able to share private bedrooms in shared cabins. Individuals will get a single bed but may have to share a room with someone else. Beds are also booked for two nights – no single-night stays will be accepted.

The cost for two nights of accommodation is $150.00 per person + tax, totaling $168.00 CAD. To book, contact Nipika Mountain Resort directly, toll-free at 1-877-647-4525 or (250) 342-6516, or by email at info@nipika.com

Booking a bed at Nipika will not reduce a participant’s registration fee.