16-09-2009 - Rider Information Booklet Now Online!

With Dwellingup 100 MTB Classic only days away, we have prepared a Participant Information Booklet that gives you all the necessary information required to safely and successfully complete your ride. It’s important that all riders participating in the Dwellingup 100 MTB Classic read this booklet thoroughly to ensure that you are aware of all information, from how to get there to presentations. To read the Participant Information Booklet click here.

It has been brought to our attention that there is some confusion to the day of the event; The Dwellingup 100 MTB Classic is on SATURDAY 19th September 2009. Please make sure that your friends and families participating in the event are aware of this also. We would hate for participants to turn up on Sunday only to find us packing up.

Another email will be sent to all participants Thursday morning. This email will issue you with a participant number and confirm the event you are riding in. ALL participants must PRINT this email and bring it along to registration (more information on registration details in the Participant Information Booklet) to collect their number bike plate and participant pack.

We are still in need of volunteers to be positioned around the course, so if you have any family or friends joining you on the day that would like to fill there time, please suggest volunteering at the event to them. Not only will they get free lunch for the day, but they will get and event cap and t-shirt as well. For those interested email volunteers@trievents.com.au.

Remember – read the Participant Information Booklet, check your emails Thursday and see you at the Dwellingup 100 MTB Classic on SATURDAY!

28-08-2009 - Bike Advice by Tony Tucknott

In an event like the Dwellingup 14, 40 or 100 you need to be self sufficient. By this we mean if your bike breaks down, you need to be able to fix it your self on the trail.

It is “technically” against the MTBA rules to receive any outside assistance.

While we are going to have 4 sweep riders on motorcycles, they are there for your safety, not as your bike mechanic and will not be carrying spares to fix your bike.

You may think carrying tube, lever and pump constitutes a spares kit, and it may on your road bike. But, it just doesn’t cut it in the bush.

Here is what we genuinely recommend you carry on all MTB rides, not just an epic like the D100. (This is what is in my personal spares kit)

• 1 tube if you run tubeless tyres. (2 tubes if you run tubed tyres)
• 2 tyre levers
• Pump and CO2 cartridges and connector
• $5 dollar note to use a tyre patch if you cut your tyre (or to buy coffee)
• Good multi tool
• Chain breaker
• Rear derailer “Hanger” and new grub screws (make sure you have an Allen key to fit the grub screws) to suit “your” bike
• 6 Cable ties
• Piece of rag
• Extra small bottle of chain lube
• First aid kit
• Mobile Phone

Tip = Wrap your tubes in a piece of rag and put them in plastic bags to stop them bouncing around and chaffing a hole in them. You can use the rag to wipe your hands after you have to change a tube.

There are few worse feelings than fitting a new tube only to hear the sound of air coming straight back out of it again as you attempt to inflate it. Oh yeah, a worse thing than this is wasting a CO2 canister to find this out. Even worse is when this happens to your riding buddy, then he borrows your good tube and then you flat 10 minutes later. Lucky this has never happened to me………………………

Tyres = These round black things are a very personal choice, to me, grip inspires confidence. Confidence inspires faster riding, so I prefer tyres with grip. Obviously the better rider you are the faster rolling tyres you can use. How ever faster rolling tyres normally mean less grip.

I am using Specialized 2 bliss (tubeless) tyres called  “Captain Control” 2.0 x 26. Not the “S Works” as they are simply too light and not worth the trouble. I am on my third set now and really like them. They last along time, grip really well and are still quite fast rolling.

The Schwalbe Racing Ralph’s are also very good both ends or use the Nobby Nic on the front for some more grip.

Stans No Tubes = if you are running tubeless tyres you should use a product like “Stans No Tubes” sealant in the tyre. This looks a bit like milk that is placed in the tyre before it is put fully on the bead. If you do get a puncture the fluid leaks out the hole, hits the atmosphere and seals up the hole almost instantly. I have seen this stuff work miracles.

Tip = Take the time to lube your chain at the 40km check point and again at the 64km mark. This will make your driveline love you and hopefully your driveline trouble free for the day. Not to mention make it last a lot longer.

Tip = Have your bike serviced by your favorite mechanic before the event. Be sure to ride your bike at least once after having it serviced, before the event to make sure all the little bugs are ironed out. Do not turn up on race day with a freshly serviced (unridden) bike, mechanics are human too and some times things are not 100%.

Smell the roses = Take the time to have a look around, especially at the tops of the hills. Some of the views are simply spectacular. Unfortunately, you won’t see them if you just keep you head down grinding away on the pedals. Take 10 seconds out to get your breath back and admire what Dwellingup has to offer, you won’t be disappointed.

Have a great day.

28-08-2009 - Have you always given your best?

They say ‘knowledge is power’! With knowledge comes the ability to make informed decisions and put strategies in place so you can always answer – Yes I have given my best!

The following text will provide information on the internal workings of the body so you can make an informed decision on your nutrition strategies during activity.

Next to natural talent and appropriate training, carbohydrate ingestion for energy and adequate fluid intake to avoid dehydration are the two most important elements in the formula for successful participation in sport. 

If you can get the nutrition component right then you will feel a lot better and enjoy the challenge that much more.

When we are active the brain sends a message to increase the volume of blood containing carbohydrate, oxygen and nutrients to the active muscles. As the blood leaves the active muscles it takes away heat and carbon dioxide. So we need to ensure that there is a high volume of blood containing carbohydrate, oxygen and nutrients being delivered to the active muscles so they can perform at their optimum level.

The first problem we face here is that we only have a small amount of stored carbohydrate for our active muscles to access. The reason our bodies prefer carbohydrate is that it requires the least amount of energy to convert to fuel. Fat and protein require a lot more energy to break down into fuel and also require a lot more blood for this process. At high intensity the body can access carbohydrate stores up to four times faster than fat which is why it is used up so quickly.

Given our reliance on carbohydrate for fuel and the fact we only have limited stores we need to ensure that we ingest carbohydrate regularly. When we consume even the simplest food blood is directed to the stomach to process the food into a fuel the body can access. Blood is taken away from the active muscles for this process which in turn influences how they function. Consequently the ability for the active muscles to perform at a high intensity is reduced.

The answer is to consume a food high in complex carbohydrate that is specifically designed to minimise the amount of blood being taken away from the active muscles. Ideally you would aim to consume some form of carbohydrate every 30 – 45 minutes.

Next we move on to how the body handles heat as this has a direct co-relation between how much blood is going to be available to the active muscles.

The human body, being warm blooded, maintains a fairly constant internal temperature, even though it is being exposed to varying environmental temperatures. To keep internal body temperatures within safe limits, the body must get rid of its excess heat, primarily through varying the rate and amount of blood circulation through the skin and the release of fluid onto the skin by the sweat glands.

In the process of lowering internal body temperature;
• the heart begins to pump more blood
• blood vessels expand to accommodate the increased flow
• microscopic blood vessels (capillaries) that thread through the upper layers of the skin begin to fill with blood
• blood circulates closer to the surface of the skin, excess heat is lost to the cooler environment

As environmental temperatures approach normal skin temperature, cooling the body becomes more difficult. If air temperature is as warm as or warmer than the skin, blood brought to the surface cannot lose its heat.
• the heart continues to pump blood to the body surface
• sweat glands pour liquids containing electrolytes onto the surface of the skin
• evaporation of the sweat becomes the principal effective means of maintaining a constant body       temperature

Sweating does not cool the body unless the moisture is removed from the skin by evaporation.

With so much blood going to the external surface of the body, relatively less goes to the active muscles, the brain, and other internal organs; strength declines and fatigue occurs sooner than it would otherwise.

The brain instinctively wants to keep a safe core temperature and does not give too much concern to what activity you are trying to perform. Blood will be drawn away from your active muscles, you will slow down and things become a lot less enjoyable.

Matching your fluid intake to your sweat loss is the key to maintaining performance. This is not as easy as it seems as in most cases your sweat rate will be significantly higher than what your stomach can handle. Generally your stomach can handle between 1 to 1.3 litres per hour during activity. As a rule of thumb, try to consume around 750ml of fluid per hour. If you can handle more, even better.

What type of fluid? As mentioned when we sweat we lose water and electrolytes so that is what we need to replace. Sodium is the most abundant electrolyte lost in sweat and the replacement of this mineral is very important. Sodium is critical to the transportation of carbohydrate to the active muscles and also the contraction and relaxation of those muscles. Drinking water only during activity replaces only one part of what is lost in sweat. Something to think about - if you are taken to hospital with dehydration you are put on a saline drip not a water drip.

The plug!

Shotz Sports Nutrition create products specifically designed to allow the active muscles to perform at their very best during activity. As mentioned the key to performing well and getting the most out of your effort is the ability to minimise the amount of blood being drawn away from the active muscles.

Shotz Energy Gel is scientifically designed for this very reason. It is very low in sugar, high in complex carbohydrate with a smooth liquid/gel consistency that enters the blood stream to quickly fuel the brain and active muscles.

Shotz Energy Bars are a solid form of energy designed to keep pace with the body’s fuel needs and to satisfy hunger. The Shotz Energy Bar is perfect for longer events and can be used as an energy source on their own or in conjunction with the Shotz Energy Gel. It is low in sugar, low in fat and high in complex carbohydrates.

Shotz Electrolyte Tablets is electrolyte replacement without all the sugar. It is an effervescent tablet that dissolves in water to ensure complete rehydration. There is no mixing, no measuring and no fuss, just simply drop one tablet into 500ml of water or 2 tablets into 1 litre and so on.

The Shotz Sports Nutrition product range is very low in sugar so you don’t experience sharp spikes then hard crashes in energy levels. You will receive a fast but steady supply of energy. All products are developed with the specific aim of minimising the amount of blood being taken away from the active muscles during activity. You can then perform at a higher intensity for a longer period of time and enjoy the experience so much more.

25-08-2009 - Kalamunda Cycles to sponsor the D14

The Organising Committee of the Dwellingup Mountain Bike Classic are happy to announce that Kalamunda Cycles are the Naming Rights sponsor the 14km ride. Juniors, Novices and those wanting to experience the Dwellingup Mountain Bike Classic   can take part in the Kalamunda Cycles D14.

Kalamunda Cycles proprietor and Elite Mountain Biker Tim Bennett will ride as lead bike in front of the field of the 14km ride. Unlike the 40km and the 100km event, there’s no timing or placings awarded, so enjoy the ride and take the opportunity to ask Tim plenty of questions, he’s a wealth of information and is only too happy to help you out. There’ll be special Kalamunda Cycles spot prizes awarded to participants at the end of the event.