Friday September 3rd, 2010
| 1 Comments | Kid Riemer
I didn't get to shoot too many photos at the Salsa Two-Four as I was too busy being MC and torturing folks with stories of the old days in Minnesota mountain bike racing, bad jokes, and other verbal nonsense that made its way past my lips. But I did take some and there are a few in the bunch that I actually like.
Last Friday it was all starting to go down. Festivities began with the Jolly Roger nightime DH race.
Men's race winner Thor Shellum who also happens to design products for sister-brand Surly...
Now say 'Fire' in a Beavis & Butthead type fasion...
Just about ready...
...and wham! Full-blow fire dancing action while the band Right From Rona kicked off the live music!
Eventually you have to actually start the 24-hour race though. Even the LeMans style start at the Salsa Two-Four is tough. Uphill, around a lift post, and back downhill to your bike.
Some folks are fast...
...but others are flashier!
...look real close...those underoos do say 'Flash' on them...
...others just ape around...sorry, that was bad...
Real racing got going though. And with it, some real suffering. One of our Salsa sponsored riders, Tim Ek, was entered in 8-hour Solo class. Tim had a rough day in the saddle. He was sitting in 3rd at this point, but was starting to cramp, and he put it, 'was in a real negative place'. I like this photo a lot. Look close, and you can see there's a battle going on inside his head.
But Eki got back on his horse and headed out still in the hunt...
...only to flat 20 minutes into the next lap...and then slashed his tire a few minutes after repairing it. One of those days for our boy Eki. Sorry Tim.
We did have a free Kid's race...
That's 9-year-old Powerful Paul being chased by 'almost 4-years-old' Owen...
More free live music on Saturday night from Right From Rona, 4 On The Floor, High Hopes, and Eric Swan. This is High Hopes.
Daytime, nightime, all the time is the right time to wear a bicycle helmet...
I happened to be standing 20 feet from him when he crashed on the downhill into the finish area. Gnarly. He checked out fine with the medics though. Helmet...your work is done here!
These last photos are of our other Salsa sponsored rider at the event, Danielle Musto, and her husband Scott. Scott was Danielle's pit crew at the event and I watched from the announcer stand throughout the event and was impressed by how dialed their pits were. Sometimes 15 seconds or less. Almost always under 2 minutes.
This series of photos was taken at about 3am, long after the heat of the day was done, and into the chilly hours of the night. I think they express the loneliness of 24-hour solo racing. Even with a pit crew, it is still that solo rider that has to go out and face their demons.
Danielle went on to win Solo Women's class and take 2nd Overall in Solo.
And that's it folks. Perhaps you'll join us next year for the 2011 Salsa Two-Four.
Monday August 23rd, 2010
| 0 Comments | Danielle Musto
NOTE -- We had a request by a reader to hear about some of the Training that some of the Salsa Crew and our sponsored riders partake in. They will be coming throughout the next couple weeks. --
ONE OTHER NOTE -- Danielle, who wrote this post, and another of our sponsored rider's, Tim Ek, will be conducting a FREE endurance racing clinic this Friday evening as the Salsa Two-Four gets underway here at Afton Alps in Hastings, Minnesota. There will be a riding portion, followed by a discussion/Q&A session.--
I do a variety of races throughout the summer, and my training varies depending on what's next on the schedule. I have an awesome coach (Lynda Wallenfels) who is an accomplished endurance racer, and she keeps me on track throughout the season.
Winter is a great time for me to work on building strength, so my coach has me doing intervals a few times a week. I usually do these on the trainer so that I don't have to worry about bad road conditions etc. The workouts are usually pretty short (under 2 hours) but so hard that I'm usually one minute away from falling off the trainer by the time that they are done. However, it's also really important to do some long rides outside each week. Michigan has a great cycling community and it's usually pretty easy to find people to ride outside with and we mostly ride at an endurance pace. Usually it's hard to ride actual snow covered trail in the winter, which is a shame. I feel like a Mukluk would enhance my winter training 100%!!!
Once winter breaks, I say good-bye to the trainer for good and do both intervals and long rides outside. There are a few hundred milers early in the season that I like to do, so I usually do a few longer races beforehand as training. For example, this season I did a four-hour marathon race in Arizona in February, then two 65-mile gravel road races in March and April. Training races are a great way to dial in race nutrition and pacing.
Summer is all about racing and recovering. This is when all of the hard training that I did over the winter and spring pays off. I still ride every day, but my training becomes very specific to what race is next. For instance, right now I have a 24-hour race coming up next weekend (the Salsa Two-Four). So this week I'm doing a few mountain bike rides in the dark to practice my night riding skills.
Another important aspect of training (especially during the race season) is recovering right. Too often it's really tempting to start training immediately after a race. But that can be detrimental to your fitness if your muscles aren't fully recovered from the heavy stress load you just put them under. During recovery days I try to get a little extra sleep, use the foam roller, and stretch!
Once fall hits most of my endurance races are done for the season. It's a good time to mix things up a bit, and I do as many cross races as possible just for fun. My training becomes a little less structured and my ride lengths depend on what I feel like doing. Once the snow starts falling my coach usually has me take a few weeks almost completely off and then it's time to start training for next year!
Although my training changes depending on the time of year, there is one constant that never changes. Having a strong core is very important, especially for endurance athletes. A good book to follow for core exercises is Core Performance: Endurance by Mark Verstegen. I hope this info helps! It works for me.
We've sponsored the Salsa Two-Four In Support Of MORC for the last 3 years. This year's event has really taken a step forward to becoming the bike, art, and music festival that we'd hoped it would eventually become. Massive props to Amanda from MORC for her work on this event. MORC runs it. Salsa sponsors it.
Here is some of what is going on: FREE endurance racing clinic, Friday Night DH Race, 24-Hour Racing, 8-Hour Racing, Bike Games With Salsa, Homemade Salsa Competition & Tasting, Artists Displaying & Selling Bike-Related Art, Live Music, Food, Bonfires, Camping...
And here is the kicker...aside from the racing, this is a FREE event! C'mon out and take part even if you aren't racing! For more info visit Salsa Two-Four
Monday June 7th, 2010
| 2 Comments | Danielle Musto
Ride to eat, or eat to ride?
Whenever I get asked that question I always reply “Both!” In my opinion, there is nothing better than doing a long ride or race and following it up with some really great food. In fact, I think I could write an entire book about how great a burger tastes after a long day on the bike.
Luckily, both activities complement each other nicely. Or maybe I should rephrase that. Both activities CAN complement each other if you make the right nutrition choices at the right time. Which is why I decided to interview my friend Namrita O’Dea for this post.
Namrita has a Masters in Nutrition from Georgia State University, is a registered Dietitian, and is currently working on a PhD in Applied Physiology at Georgia Tech. She also races with Team Topeak-Ergon USA, which means she experiences what she preaches firsthand.
So without further ado, my interview with the nutrition guru herself…
DM: What are the 3 biggest nutrition mistakes you see athletes make? Nam: On the bike: Over- and under-hydrating, taking in too much or too little sodium, and taking in too much protein.
Off the bike: Nutrition is just as important as training workouts. Not enough athletes realize how much nutrition can play a role in reaching your goals…or not reaching them.
DM: How does nutrition vary for XC racing vs. endurance racing? Nam: Endurance racers, in general, will need more calories daily due to higher training volumes. A diet for an endurance racer can also be a little higher in protein, for example 1.2 to 1.5 grams per kilogram, per day. Hydration is also really important. You can’t always replace everything you lose in long rides so it’s essential to rehydrate well every day.
DM: A lot of racers are unsure about how many calories/liquids to consume per hour. Any tricks of the trade you would like to share? Nam: Here’s a starting point. 120-150 calories per hour, depending on body size, for lower intensity workouts. 200-300 calories per hour, depending on body size, for higher intensity workouts.
In general, 16-24 oz per hour of fluid. Some people need more if their sweat rates are higher. As long as you can tolerate it, the goal is to replace fluid up to your sweat rate, but not over. You can estimate your fluid needs by taking your nude weight before and after a workout. Each pound lost is equal to 16 oz of fluid.
DM: Nutrition products can be expensive to train with every day. Are there any “normal” foods that can get the job done for daily training? Nam: You simply want carbohydrates, fluid, and sodium. Salted potatoes, salted crackers, honey, Gatorade or Powerade Ion 4, salty trail mix, granola bars, and salty chips (I like the “Food Should Taste Good “ brand) are some grocery store options. There are also some homemade energy bar recipes online.
DM: How much time should a racer put between eating and racing? Nam: At least an hour and a half.
DM: Do you have an example of a good pre-race meal? Nam: Bagel sandwich with an egg and ham and a bottle of nuun.
DM: What about races that start really early? Should someone be more concerned about getting enough sleep or waking up early to eat? Nam: Eat a good dinner, a bedtime snack, and get some sleep. Take a bottle of sports drink with you to bed. If you don’t drink it overnight, start drinking it as soon as you get up in the morning. You can eat breakfast up to 1.5 hours before the race start.
DM: Help! I’ve been traveling all day and I'm running low on calories. The race venue is in the middle of nowhere, and the only place to get food is a gas station. What food products should I be looking for to avoid a race disaster? Nam: Ideally, keep a small cooler with some real food, like a loaf of bread and makings for a sandwich in case you get stuck. Also, travel with an “emergency” stash of snacks for times like this. If you have to eat dinner at a gas station, keep in mind that you want carbs and fluid. Stay away from high fat greasy foods or foods that are sitting out in the open—i.e. egg rolls, hot dogs, etc. Look for some of these gas station options: Energy bars (PowerBar, Clif, Balance, etc.), pretzels, trail mix, bananas, Mix1 or some type of smoothie product, packaged deli meat if you have bread to make a sandwich, beef jerky. To drink, go for juice or a sports drink like Gatorade or Powerade Ion 4.
DM: What’s the best thing to eat/drink post-race for recovery? Nam: I like the “Bolthouse Farms Perfectly Protein” Vanilla Chai or Mocha drinks, chocolate soy milk, or even just a PowerBar and a bottle of nuun. Again, the “Food Should Taste Good” sweet potato chips are also delicious and will replace salt. Right after a race you will want about 400 calories of mostly carbs and a little protein.
DM: Are there any products you recommend to avoid cramping during races? Nam: It’s best to figure out what salt intake works for you during training. Some people sweat out much more or much less salt than average so they will have different needs. Some products that offer sodium replacement are nuun, saltstick, and elete. Other products are formulated with higher amounts of sodium such as PowerBar Endurance and PowerGel. Practice a few different combinations during training and keep notes of what worked and what didn’t.
DM: What is the biggest nutrition tip you would give regarding nutrition for racing? Nam: There is no magic supplement. Create a smart nutrition plan around the basics: Carbohydrates, fluid, and electrolytes (mainly sodium) and keep it simple.
I want to thank Namrita for sharing her knowledge with us. If any of you are playing the ultra-endurance game and aren't being conscious of your dietary intake, I hope you'll consider putting a bit more thought into it. I'm sure you'll notice improved performance if you do. -Danielle
Don't miss the Twin Cities showing of Ride The Divide. Tuesday, June 15th at the Riverview Theater. Proudly presented by Salsa. Advance tickets available online now. Click the logo below to purchase. Remember...the only way to guarantee you have a seat is to purchase ahead of time. Proceeds from the event will go to 1 Gear, 1 Cause. Scroll down below the logo to view the Ride The Divide trailer.
Monday March 8th, 2010
| 1 Comments | Danielle Musto
All it took was a 4-hour flight and I was able to escape the snowy Midwest for a much warmer and dryer climate in Arizona. I had been to Arizona twice before, but both trips were race related and I didn’t get to do much riding. This time I had 9 whole days to train my legs off with my friends.
The contrast between Arizona and Michigan weather was obvious the moment my plane arrived. It was midnight and temps were still in the 50’s, a huge difference from the 15-degree weather I had left behind. My friend Jason (who lives in Phoenix) picked me up at the airport and kept complaining about how cold it was. I could only shake my head in disbelief. It felt so warm to me I was ready to pull out my shorts and flip-flops.
The next day I was up at the crack of dawn. Not only was I going to ride my Dos Niner for the first time, I was going to ride it on real dirt. To say that I was excited would be an understatement.
Desert trail is a lot different from the type of trail I train on in the Midwest. I’m used to narrow singletrack with hard packed dirt, a lot of trees, and the occasional sand pit. Most of the trails that I rode in Arizona were a lot more open. However, they were covered with so many rocks that there was still only one line to pick. And there were a few instances where there was absolutely NO line to be seen at all. It was at these moments where my Dos Niner made up for a lot of human error. I quickly found out that if I just pointed my bike forward and kept pedaling my big wheels would roll over just about everything.
I’m pro at banging my knuckles against trees in tight singletrack, and my first thought while riding in the desert was that my hands were in the clear. Au contraire my friends! Desert singletrack is lined with a type of cactus called Cholla, and it is EVERYWHERE! There was one ride in particular where my best friend Juli and I were both attacked by the same Cholla cactus. I’m not quite sure how we managed this, but the desert foothills were echoing with our screams. Looking back I can laugh about it now, but at the time it was decidedly not funny! After that, we learned to call out Cholla the same way that we call out potholes during road rides in Michigan. We were all, “cholla on the right,” or “cholla on the left.” It was a pretty good system!
The rest of my trip went by in a blur of fun bike adventures with my friends and I ended up getting 30 hours of riding in. Each day we would fill our hydrapaks full with water, shove lots of food in our jersey pockets, and ride until we were on empty. Most of the downhills were really technical, and required a lot of concentration, and some of the climbs were so steep that I could only stare at the ground right in front of me. However, we always stopped at the top to take it all in. I have a whole new appreciation for how beautiful the desert is. Sometimes the views were so pretty they seemed unreal.
I can’t believe it’s been almost a month since I’ve been back in the Midwest. My newly acquired tan lines are already almost gone, but luckily my memories are not. And all I have to do when I really want to reminisce about my trip is rub my pinky finger. I’m pretty sure I carried a few Cholla thorns home with me!
Friday January 22nd, 2010
| 3 Comments | Danielle Musto
Today's post comes from Salsa sponsored rider Danielle Musto. -Kid
Preparing for the 2010 race season has kept me very busy during these Winter months. I've been talking to sponsors, working on my race calendar, and most importantly, training for the upcoming season.
Training during Wintertime while living in Michigan can be challenging. The sun rarely makes an appearance through the perpetually cloudy gray sky, and the weather varies between cold, colder and coldest. Throw in a few ice and snowstorms, and it gets hard to find the motivation needed to go outside. Ironically, my coach (Lynda Wallenfels) lives in the desert, but she is very creative at scheduling my workouts around the winter weather. I'm also lucky to have a lot of local biking buddies who are willing to ride in cold temps. It's much harder for me to bail when I actually have a 'ride date' with someone. When I do get out I end up wearing so many layers of cold weather riding gear that it's hard to move, but I like to think that it counts as extra strength training.
Even though I get outside when I can, there are still many days where I end up riding inside on the dreaded trainer. I can't believe that I'm saying this, but sometimes it's actually nice to be all toasty and warm while watching a movie. Usually I find myself daydreaming about all of the races and trips I have planned for summer.
And speaking of races, I finally have the main races in my 2010 schedule nailed down. This year choosing my 'A' races was even harder then usual, mostly because there's SO MANY cool events that I want to do. Trust me, if I had my way I would race every weekend, but that's physically and financially not possible.
This year, my biggest focus of the season will be the 24 Hour National Championships at Big Bear, West Virginia on June 12th and 13th. Since the race is early in the season, I have the opportunity to compete in a few races later in the summer that I've wanted to do for a long time, such as the Cascade Creampuff 100, Salsa 2-4, and the Chequamegon Fat Tire Festival. I'm very excited, as this is the first year where I can actually compete in the entire Triple Crown Series.
While Spring in Michigan is still many weeks away, a visit to Phoenix, Arizona is right around the corner! In a little over a week I am traveling west for a Winter training camp with a few friends. I absolutely can't wait. This will be my first time riding on one of my new race bikes. Right now my Dos Niner has been built up by Velo City Cycles, is in transit heading west, and I am counting down the days until I can ride it on singletrack.
Wednesday January 6th, 2010
| 4 Comments | Kid Riemer
Salsa is pleased to announce that we are sponsoring Danielle Musto for the 2010 season. Danielle is a pro mountain biker from Grand Rapids, Michigan who specializes in endurance events.
Danielle will be racing on the Dos Niner and Mamasita this season at events across the country...and possibly around the world.
She'll be sharing some of her stories of training, racing, and just plain ol' living here on the Salsa Amigos blog.
With that...here is a little bit of info about Danielle.
Why bikes? I'm happiest when I'm on a bike. I love being able to ride my bike to places that most people don't see.
What do you most enjoy about ultra-endurance events? The challenges and the camaraderie. Got a message for folks that haven’t yet tried an ultra-endurance event? Yes, go out and try one! They can be really intimidating at first, but there are plenty of resources out there to help you train for one. Crossing the finish line after an endurance race is the best feeling!
Goals for 2010? Podium finishes at all races, win the 24 Hour National Championships at Big Bear in June, and have a lot of fun!
About yourself? I live in Grand Rapids, Michigan with my husband Scott and greyhound Naomi. Scott took me for my first bike ride 6 years ago and I've been hooked ever since. I love racing and riding my bike. Last year I started leading group rides and clinics and will continue to do so in 2010. There is nothing better then seeing how excited people get when riding trail for the first time!
Welcome aboard Danielle. We're excited to have you riding Salsa this season and wish you the best of success in 2010.
1 Comments
1 Comments | Permalink
