Endorphed in Squamish

I've been stoked to ride Squamish for quite a while now. Anytime I hear of someone riding there it's always good things, and that that's where you go to ride cross-country! Having my new Giant Trance X1, I figured what better time to go ride there. I had a problem though... I didn't know where the trails were or my way about. I've tried to make it there with friends before, but for some reason it never worked out. But, yesterday I went! Sometimes the pieces just fall together.

I found a great person to take me on a tour of the Squamish xc trails! Before we left we had to gets some essential oils (chain lube), and we were off. During the week, it really doesn't take long to get to Squamish from North Van.

We started off in Brackendale, and headed up some hills. And some more hills, but it was great. The scenery was amazing, and the hills would do me some good. We were trying to make our way to "the plunge", which I had heard of people mentioning when they talked about the Test of Metal race. It always sounded so dramatic.

We had a good idea of how to get there, but as we passed the only other person we saw riding the trails yesterday, we thought to ask to confirm where to go. The guy was super nice and led us to a great trail that took us towards "the plunge". We ripped down a fast logging road until we stopped at the entrance to "Roller Coaster". The guy dropped us off, and then climbed back up the fire road were had just sped down, what a nice guy! Roller Coaster was great with winding corners and small ups.

"Roller Coaster" dropped us onto the Boulevard that took us up to "the plunge". I pictured it like a steep loose, long shoot, but it was way different. Really fun though! It was technical and fast in some parts, and tighter in others.

I was trying to keep up the whole day, but I've got some work to do before that happens. I learned to be a decent pacer though! We spilled out at the beginning of Squamish in a neighborhood that had a great view of The Chief. Now it was time to pound the pavement back to Brackendale.

I was blown-apart by the end of our 4 hour ride, but felt great! I had an awesome day: the sun shinning in the morning, earning the downhills on some big climbs, an had a great friend to show me the trails and ride with. We grabbed a coffee and a snack before we left Squamish, endorphed, with a big smile on my face. I'm going to have to get back there again soon.

-Scott

Off to the gym

According to Joe Friel's "The Mountain Biker's Training Bible", right now is the ideal time to do strength training. This is the base period we are not yet working our legs really hard on the bike so we can take that energy and focus it on strength work.

So eventhough I hate being inside, to the gym I must go. Off to William Griffin two times a week and if I focus, I can get my routine done in about 45 mintues.

As a woman, I was originally pretty intimidated by the whole muscle head scene. But I find if I go with a plan, and know the exercises well, I can enter with the attitude that I have just as much right to the chest press as any of those guys!

When adding something new, the simpler the better. So I keep it to the basics: barbell squats, barbell step ups, Romanian deadlift, chest press, seated rows and standing lat pull downs. As I have been doing a routine focussing on endurance (lots of reps) for some time, I am using this brief period to really pile on the weights. Shorten the reps and up the sets (but I find I get bored around 4). The consistency and gradual building has really made a difference. Squatting 175 without killing myself. Not bad!

Here is a great tip I read, probably on a blog: Set yourself up as if on your bike. Obvious and yet I had never thought about it before! Step up as high as the top of your crank and perform a seated row as if holding onto the handlebars.

So ladies and anyone else following, I challenge you to try to get to the gym twice a week for the next 6 weeks. See if you come out just a bit stronger!

156 days to go!!

Colleen Little (1/2 of the Steedettes)

The Cack of Dawn

I've needed to get off my ass and get a good morning ride in, but lately I've just been sleeping in. Sleeping in is great, but getting up early and getting in a good ride, before anyone else has been on the trails is a great feeling; something that I've been missing. I got the motivation from a friend to get up early and get out and ride, and that's what I did. It's what you can achieve when you set your alarm.
I got up just after 6am this morning, set my sights on Seymour mountain and brought the Giant Trance X1. I was a bit early, waiting for my friend day light to show up, so I parked my self in front of a hot mug of dark roast at the Park Gate Bean Around the World. I set off, when it looked like I wouldn't have to squint too hard, and hit the trails. I didn't see anyone else on the Bridal Path, until I made my way back. It was a great feeling having the trails to myself!
I know I can get up that early now I just have to take the 30 days challenge and do it regularly. A professor I have at school, (CaplianoU) challenges us to read just 15 minutes of business related articles every days. After 21 days you will have formed a habit, and that's what I shall do on my bike. Maybe I can earn bonus marks for class?

-Scott

Out With The Old, In With The New

Wide bars seems to be the norm these days but where did these colourful steering devices get their start? From a small local company nestled the the trails of Whistler, B.C. Chromag first came out with their Chrome Fubar OSX (Over Size X-tra wide) bars a couple of years a go. I knew when I saw them that I, somehow, had to get my hands on one. This is where the boys from NRG came up to bat for me. There was only a small supply of these mirrored beauties you see. I was proud to be one of the few to rock the chrome piece. Not because of my skills, but my support of the brand. So, since that day I've been on the bars. But, as two years go by, a few hard tumbles, park laps, and everyday riding on the shore I felt that it was a good idea to retire my chrome. Or was it...

Out with the old and in with the new. I wanted something different. The Chrome was new and different two years ago, but I could handle something different now. Not to steer too far from what I had, I went with BLACK CHROME. oooh aaaah. It's black, but it's chrome. ...I'm sure you all figured that out by now.

After one last great Cypress ride I removed the old scratched up bar, and installed the new shiny one!

Da Bears... The new graphics and colours look great for 2010. I'm really happy with how it looks, and I knew I wouldn't be disappointed as Chromag always pays attention to the details.

As I said earlier, wide bars seem to be the norm these days. Sure, I could have chosen one of the many other brands making wider bars these days, but the formula works. I don't want to have to get used to a different feel, and I like to support the people that support me.

Here she is on the Revolt, lookin' happy mounted to the Director stem! The Dh bike got some other maintenance after yesterday's ride. New brake pads on the rear, and a bleed will keep the bike riding sweet for a long time. If you replace your break pads when they're worn, think about how long you've been on your handlebar for...

-Scott

2010 Troy Lee Helmets IN STOCK!

Troy Lee Designs has a history for producing sick graphics! You can get a custom painted helmet just like the world cup pro's, race car driver's, etc. But, that can add up to a lot of money. However, Troy Lee offers you many designs that you can buy without customizing, and for less, and you'll still look the business.
The good news is we just received a variety of new 2010 Troy Lee D2 helmets with their newest graphic offerings! Check out what we've got at the moment...

For those of you that like to get noticed, and dig bright colours the 2010 History model might be the one for you.

Troy Lee currently offer both a composite shell helmet made of fiberglass, as well as a carbon fiber shell helmet that saves you about 115g or a quarter of a pound in weight. not to mention that the wide weave carbon fiber looks amazing! This model shown is the D2 Pistonbone in carbon.

Here is the alternate Pistonbone in the composite shell, with a little more colour, and keeping a little more of your hard earned cash in your pocket.

The Love Hate D2 also comes in Composite and Carbon, this is the Composite model. It's a dual-personality helmet with bright colours. It also happens to match the GP Air Bolt kit, if you're planning on being faster than all your friends.

Love Hate Comp, right side.

D2 Beta. Nice and simple. The Beta Helmets also match up to Beta kits, so pants and jersey. In person these are going to be a favorite with a balance of colour, and simplicity.

All the cards are on the table. We will be receiving more Troy Lee Designs helmets sooon, so you can choose the best one for you. Whether it is carbon, or composite, bright or simple, there is a Troy Lee Helmet for you.

We also offer Troy Lee's Air motocross helmets, for added safety. We're very excited to have Troy Lee's newest offering, their new mountain bike helmet called the D3. The third generation of Troy Lee's famous Daytona helmets. For more on the D3 check out Troy Lee's website.

-Scott

Meet the Steedettes!

We are two North Shore women who love to ride -- Mary Shaughnessy (on the left) and Colleen Little (on the right). We have registered to ride in the 2010 BC Bike Race (http://www.bcbikerace.com/) June 27-July 3, and are going to be posting to the STEED blog on a twice-monthly basis as we get ready for the race.

December 11, 2009, snow on the ground...

WHO ARE WE?

We are in our 40's, with fabulously supportive husbands, 2 children apiece, are starting new careers, and are very involved in our childrens' schools and in the community. on the recreational front, both of us want -- make that, NEED -- to be in the mountains and on the trails as much as possible, and live for those YAHOO moments on the bike. Three years ago, we took the plunge and bought full suspension bikes. We are riding Santa Cruz Blur XC's from STEED Cycles, and can't tell you what a change they've made in our lives!

Even though our mountain bike racing background is not extensive, we have both led active sporty lives, and have been competitive in many different sports. We kept wondering when would be the perfect time to enter a 7-day stage race, given our commitments and the constraints on our time -- apparently NOW!! We are most definitely up for the CHALLENGE!!

Twice a month we plan to blog about our training plans and progress, as well as describe our best training outings. We hope to inspire more women to get out on bikes and explore all that the North Shore has to offer. STEED Cycles is generously supporting us by outfitting us in brilliant green STEED team wear...look for us on the trails, not quite blending in with the foliage!!

OUR GOAL:

To complete the BC Bike Race in STYLE (more on this in later posts...)!

One Hundred and seventy days to go...see you on the trails!

Suspensionwerx

James Downing is the wizard behind Suspensionwerx, a North Vancouver based suspension tuner and service center. James has gained great popularity over the years which has helped to grow Suspensionwerx as one of the most respected suspension tech's locally available. His experience, knowledge, as well as interest in suspension and customer service makes Suspensionwerx an easy choice for advanced suspension servicing and tuning.

We at Steed Cycles partner with Suspensionwerx to offer the best in suspension service and tuning for our customers. We do offer our own suspension service for products that we are very familiar with, and require simple maintenance and service. We confidently service: rear air shock air canisters, Rock Shox forks, Fox forks, Marzocchi forks, and Manitou forks. When products have damage, or require advance service we will surely suggest to deliver it to Suspensionwerx. We will commonly send rear shocks for complete overhauls. We also send products that we cannot get parts for any longer, or where small parts are not available though a local distributor. We've have been very happy with Suspensionwerx for supplementing our suspension service offerings in a quality and expedited way.

Whatever your suspension needs we can cover it, ourselves, or with the help of James and Suspensionwerx.

-Scott

Race The Ranch 2010

Just letting everyone know about our official Facebook page for the first stop on the BC Cup DH circuit this year, Race the Ranch.

Practice day will be on May 1st, racing on May 2nd. The dust and silt in the Kamloops summer months is nothing short of epic, but since we're having this race so early in the year conditions should be mint.

I have been busy for the last several months building a new downhill course. This course will be much faster, much bigger, burlier, with huge rock/boulder sections, a road gap, big step ups, smooth fun gaps and of course an obligatory finish line step down.

http://www.facebook.com/profile.php?id=571922743&ref=profile#/group.php?gid=238821872707&ref=nf

DH training.... Kamloops style (part II)

I went to Inks Lake today (10 minutes from Kamloops) to shred some pow with my YZ250. Other than just playing in the snow, I went to practice my corners and work on my overall speed in hopes that it will transfer over to downhill racing. This is unchartered territory for me, using a motocross bike for cross-training. Since most of the fastest DH racers on the planet ride and race dirt bikes for training, I figure I'd better take advantage of what I have. I am without a mountain bike right now, but that won't stop me from riding.

Hitting a section of single track at 60kms/hr in snow can be a little, shall we say, exhilerating. Then when your front wheel gets the jimmy leg and turns sideways on you that's when you get a little worried. I figure keeping a 230lb bike upright through these slick conditions is a great tool for balance and core conditioning, because boy am I sore right now! I was only out for an hour but for that whole time I had to work my whole body to keep the bike rubber side down.

Here are a few clips of me "training".