How to be a great fan

Effective October 2013 I'll be providing all my latest posts and updates on ShutUpLegs.org! Feel free to view this post and all my latest posts there!

Well I've written plenty of posts on how to effectively race triathlons, but it didn't dawn on me until watching the last couple stages at the Tour de France, that I've never really talked about how to be an awesome fan at a race.  Now I know that sounds a bit odd, but there is definitely a way to be an awesome fan, and then there's a way to be a fan that doesn't really encourage anyone, which I guess would constitute a "bad" fan.

As an athlete I can honestly say that spectators and fans make a world of difference during the race.  Their cheers can instantly transfer a seemingly endless amount of energy to you, and their enthusiasm can be the difference between qualifying for a Kona slot or going home empty handed, or the difference finishing the race with a walk and a smile or taking the dreaded DNF.

So here are a few pointers that I've put together.  Feel free to share them with your friends, family, or anyone who might be headed out to IM Calgary 70.3, Ironman Canada, Mont Tremblant, Challenge Penticton, Kona, Vegas, or wherever else!

The Good

• Volunteer- What better way to be a good fan than to volunteer for the race!  Volunteers are what make triathlons and almost any other sort of race or sporting event possible.  I can't say enough about how grateful I am to the legions of volunteers that make Ironman happen.  Whether its package pickup, body marking, aid stations, transitions, medical, or finish line, the smiles and enthusiasm of volunteers go a long way towards supporting the athletes... Plus you usually get a t-shirt, which makes you as much a part of the race as the athletes.
• Shout it, shout it, shout it out loud- It may not seem like it sometimes, but in the race we hear everything.  At Ironman, we literally have nothing to do but keep moving forward, so listening to the fans becomes a big focal point.  And when you're cheering, the louder the better.  When I was racing Ironman Canada a couple years ago I was completely taken aback by the enthusiasm and support of everyone at Yellow Lake, after 4.5 hours on the bike coming into a tunnel of screaming spectators on the steep pitch of the climb was exactly what I needed.  
• You wanna be where everybody knows your name- When you're on the side of the road, pick a person, look at their number or name on the bib, or even just the colour of their shirt, and give them a callout and tell them how they're doing, or give them some words of encouragement.  It shows that you aren't just yelling and cheering for the world, it shows them that you're pulling for them at this very moment.  Its very Canadian of us to sit quietly on the side of the course and only cheer for the people we know and I've seen it at many of the local smaller races, but once you catch the smile and thanks of that stranger whose race you made a little better, you'll be hooked.
• I saw the sign, and it opened up my eyes I saw the sign- I don't think there is an athlete out there who doesn't love a good sign written on a poster.  The cleverer the better.  For some good ideas check out these two sites; Best Race Signs, Buzzfeed.  I've got to give a special shoutout to all the Lululemons I've seen bring huge cheer squads out with some pretty catchy signs, they've got it down to an art.
• Think about what's important to the athlete- Are they on track to break the 3:30 marathon mark?  Are they chasing down the next person up the road?  I they struggling to get in just under the time cutoff?  Let them know that they can do it.  Some meaningful words of encouragement that fit the context of their goals can go a long way and you can make more of a difference than you could imagine.
• When the going get tough, the tough get going- Ironman is one of the few sports that celebrates its final finisher maybe even more than its first.  If you've ever been at the finish line of Ironman just before midnight, you'd know that something magical happens at that time and the crowds come alive to cheer that last person in.  The adversity and loneliness that many athletes overcome with in the weeks and months leading up to the race, and during the race is a testament to their character and strength.  I know sometimes its tempting to just roll out whenever your friend or family member finishes the race, but feel free to stick around and be that someone special who provides words of encouragement for those brave souls who forges ahead after the crowds have gone.

The Bad

• Know the rules- At Ironman there are very few rules that pertain to the behaviour of individuals not participating in the event.  The biggie though is that athletes cannot accept outside assistance from individuals not in the race or with the organizers.  Which means technically you can't give us water or nutrition, but more importantly it means you cannot pace us.  Its a rule that varies in its application and the frequency with which its enforced but it basically means if you see your buddy, you can't run or bike alongside him or her and doing so could lead to their disqualification.  That being said, if you run alongside someone climbing a hill for 10 feet no one is going to accuse them of cheating, but its something to keep in mind.
• Traffic-  This has only ever been an issue for me at Ironman Canada, but its something worth keeping in mind.  The bike course at an Ironman is 180km often on open roads with some lane closures.  If you'd like to go out and see your loved one racing, consider taking a route that is not the course route or don't go at all.  Local traffic needs to get through, and athletes need to get through, and if added to the congestion is a thousand cars full of spectators looking for their friends, things can get uncomfortable and even dangerous.
• Be respectful to the locals- Its out of the good grace of community associations and municipalities that races as big as half and full Ironmans have a place to call home.  Make a habit of being respectful or people's property and considerate of their community.  This means don't park in front of their driveways, don't litter on their laws, and don't do anything that you wouldn't want someone to do in your community.  From time to time an athlete may drop something by accident, by and large most of us try to keep the course free of any garbage, but if you see this happen, just grab the litter and toss it for us.
• Don't hit us- If there is one thing that scares the bejeezus out of me at a race its a car, bike, spectator, or pet crossing out path as we ride or even run by.  Please, look both ways before you proceed across a road or intersection.  A collision at even a low speed is dangerous for both parties.

The End

I know I've said it before, but I'll say it again.  Volunteers make these races happen.  Ironman Calgary 70.3 is still looking for volunteers this weekend so if you have a couple extra hours this Sunday, please sign up here.  I'd love to see you out there!

New Calgary 70.3 Bike Course

Effective October 2013, I've moved my active blog to ShutUpLegs.org. You can view this post and all my latest posts and on my new website!

The recent flooding in southern Alberta has forced a lot of Race Directors to spring into action and make some serious course corrections on their routes.  Unfortunately a number of events have been cancelled altogether such as; the inaugural Gran Fondo Canmore, the Hi Hostels Kananaskis K100, and the Banff Marathon.  Other events like Gran Fondo Highwood Pass have received serious changes in the routes.

News came out yesterday that the Ironman Calgary 70.3 route will be getting a big overhaul.  The debris accumulated at Ghost Lake made the swim course impassable for the number of athletes expected for the race.  I was pleasantly surprised when I saw the revised route, and I think anyone who lives on the south side of the city who is familiar with the route would be on the same page as me.  It's one of the best routes around with stunning scenery as you climb through the foothills to right to the base of the Rockies.  Race Director Paul Anderson has also been doing an incredible job making the race a reality in light of the hectic few weeks the city has had.

Here is a link to the proposed revised route.  You may want to open another window and go through the map while reading this post at the same time.

So here are a few pointers on the revised bike route, though it is subject to change as the route is pending city and provincial approval.

Highway 22x heading west later in the day

• First and foremost, athletes should be happy that the frigid waters of Ghost Lake are being replaced by the bathwater of Mackenzie Lake.  Last I heard water temps were around 19C, and with the warm weather expected in the next two weeks, expect to be racing in water temps closer to what you'd get in Penticton for Challenge/IMC
• Riding south out of the city from Lake Mackenzie to Highway 22x will be pretty flat on controlled community streets, nothing fancy here. Just find your legs, calm yourself down, and get set for the ride.
• When you're headed westbound on 22x is still technically in the city.  There is a short descent, and a steep climb out of of the Bow River/Fish Creek Valley, followed by a number of other rolling hills until you hit the 15km mark.  At this point in the ride you should still be finding your legs from the swim. Take it easy on these hills.  Between km10 and km15 its easy to burn your legs up so you should be on your easiest gear and spinning here.  There will likely be some traffic control as your cross the overpass, but don't stress, after this you're pretty much cruising.
• When you hit km15 you'll start a long gradual descent.  This is where you can make up time from the climbing you've done so far.  The prevailing winds are out of the west in Calgary, but usually don't pick up until mid-morning so if you're putting down 200watts here you could easily be cruising along at +40kph (25mph).  You'll have a great view of the countryside and the mountains in the distance here. Every once in a while there will be a turnout from a gravel road, hopefully its all swept before the race, but just in case, keep your wits about you.
• At the 20km mark you're into the foothills which means rolling hills that sometimes seem to come out of nowhere.  You'll being doing a lot of going from your biggest gear to your smallest gear so keeping momentum and knowing your shifts will save you a lot of energy.  I really mean that, you'll go from your biggest gear to your smallest in the course of 300 meters in some spots here.  Know how to smoothly go from the big ring to the little without losing momentum by being able to shift your rear derailleur at the same time as your front.  Some of these descents will be quite shallow, if you're an average cyclist, this is a great time to recover from the punchy little climbs. If you're a strong cyclist with a powermeter, or are running a standard (53-39) crankset, you can probably spin in your biggest gear and hold a lot of your momentum.
• The hill from km30 to km35 (Strava name "Lower Cowboy Trail") doesn't actually seem like a hill when you approach it but it's actually a grade of about 2-3% over 5km.  It's hardly anything remarkable by cycling standards, but for a half Ironman its a climb that you can definitely end up burning matches on.  It's also a curved hill with a flat section right before the steep part, so you can't actually see the end of it and you might think it's over before it actually is. Once again, be smart with your gears and ride this hill conservatively, the hill isn't over until you're going downhill.  Also, as you crest the hill and you start your descent, take a moment to enjoy the scenery.  This is one of the most beautiful points on the course with ranches along the highway, and the mountains and foothills right in front of you.
• The descent from km35-km37 is fast, and curves to the right. I would strongly recommend you ride the horns on this one rather than descent in aero position unless you're a very strong cyclist.  At this point you're entering a valley and the crosswinds can seriously throw you about here.  I'll say it again because it's really important, be smart about your descent here, you can gain some serious speed faster than you anticipate and you need to keep in mind that you may be passing people who aren't as confident as you are descending.
• At km37 you hit another climb (Strava name: Cowboy Trail Climb") that averages about 3-4% for about 3km.  I'd say this is the most serious climb of the day.  You'll be in the easy gear on this one and I'd probably put it on par with the Cochrane hill climb if you've done the race before.  The key here is patience.  Focus on using gravity and your body weight to pull you up the hill by dancing the bike left to right with each pedal stroke.  You'll gain back the time soon enough because in about 10 minutes this course is going to get very fun.
• Km44 is a descent, and then you turn north onto Highway 22 towards Bragg Creek and you're now around the halfway mark.  Once you pass the Shell station at Bragg Creek you begin a long false flat descent.  If you paced the first half of the course well you ought to be flying here.  Up to the traffic circle at km60, 200 watts could easily net you 45kph in some spots.  This is the only time you'll have a true crosswind but the trees should actually protect you from most of it.  
• One you turn back east after the traffic circle you'll be on another long false flat descent.  As the temperature rises throughout the day the prevailing winds out of the west begin to pick up and should really push you along.  In the evening when the winds get really strong I've definitely done out and back rides on this stretch of road averaging 20kph at 220 watts on the way out, and riding back at 50kph on 160 watts on the way back.  This is a good time to refuel and start preparing yourself mentall and physically for the run.
• A little past the 75km mark there will be a couple more short hills where you may to push a bit out of the saddle, but you're just about onto the run now so the end is in sight.
• Route stats: 85.6km distance, +749m ascent, -678m descent, prevailing winds out of the west.

Overall the entire bike course has great pavement, and while it's not really what you'd consider a very technical course, you'll definitely be using your biggest and smallest gears quite often.  So you may want to invest in a quick tune up and the local shop before you head out to the race.  The shoulders are very wide and I'd consider these roads to be some of the safest stretches around.  That being said, the speed limits on these segments range from 70-100kph (40-60mph), so when passing be sure to keep to the right of the white line and be conscious of where there are rumble strips at the line.

If you have any questions at all feel free to post them in the comments section below.

Once again I'd like to take this opportunity to thank Paul Anderson and all of the volunteers striving to make this race happen.  For those of you coming from out of town, it's been a crazy three weeks in Calgary and many of our communities are still recovering from the floods, but come hell or high water we'll do our best to make your stay, and your race, one to remember.

Challenge Penticton Bike Course

Effective October 2013 I'll be providing all my latest posts and updates on ShutUpLegs.org! Feel free to view this post and all my latest posts there!

Note: This post was originally written a few weeks before IMC2011 after I pre-rode the course.  I've updated it to include some of my experiences from the actual race last year.  At the bottom is also the Garmin file from my ride in 2011.

I'd really like to encourage anyone interested in doing Challenge Penticton this year to give it a shot, whether you do it all yourself, or relay it.  Challenge puts on a great event and there's no better example than Challenge Roth, which is arguably one of the best put together Iron distance races in the world.

For anyone who is doing Challenge Penticton and won't have the luxury of riding the bike course before hand, I've come up with a few quick pointers based on my experience and the advice of others.

Perfect Ironman Strategy

• If at any time during the ride you feel like you are going hard, you're going too hard.  Listening to your body during IM can be pretty tricky.  Out of the water and onto the bike you legs may not feel like they're really there yet, but give them about a half hour and they'll find you.  The trick to a solid second half of the ride, and a solid run is listening closely to your body.  That especially means your heart, your lungs, your legs. If you feel like you're going hard at all, you're going too hard.
• Know the weather.  The weather in Penticton seems to be pretty variable from year to year.  In 2010, I had many friends who raced Ironman Canada/Challenge Penticton and there was no shortage of stories chronicling the cold and difficult conditions at the passes with rain, hail, and sleet at the higher elevations.  The year I did it in 2011, temperatures were scorching and the heat was the main obstacle for many athletes.  That year, many athletes in the front half of the race were using water liberally to try and keep cool while the back half of the field was actually running out of water.  And last year, conditions couldn't have been better in the 20C range with a mix of sun and cloud throughout the day.
• Be sure to hydrate.  I usually take in about 750ml of fluid per hour and in 2011 that wasn't quite enough as the temperatures rose to about 37C down by Osoyoos.  If the temperature this year is in the 20's you should be pretty safe to stick to your usual nutrition plan, but if it gets into the 30's be sure to up your fluid intake.  By the time you're thirsty, you're already dehydrated and you could end up digging yourself a hole.
• The ride down to Osoyoos is fast and a slight downhill, if you find yourself cruising along at 40kph and your HR is relatively low, consider taking advantage of that time to hydrate and relax. The work starts at Richter, and you can start to build there.  Also, depending on where you come out of the water, it could be a pretty crowded course while the field sorts itself out.   How some triathletes handle their bikes still boggles my mind sometimes, so when you pass someone, make sure they know you're there by yelling "Left!" or "Passing left!".  
• Take your time up Richter, its not as bad as people make it out to be if you have a plan. Be mentally strong here and be very patient. I'm a strong climber/cyclist but I made a point of sticking to my planned 200 watts up Richter. For me this meant I was climbing at about 9-10kph. For my friend Keith, an average cyclist/triathlete who was trying to stick to 160 watts, this meant climbing at 6-7kph.  If you aren't racing with power, just climb at a pace where you can still hold a conversation with someone.  Richter is way too early to be burning matches so if people are passing you, Keep Calm and Carry On.
• Learn to descend comfortably, it may be a little late for this less than 2 weeks out, but a couple rides with some long descents will do good to prepare you for the IMC course. Even if you just do the climbs and descents of the IMC course in the weeks before the race, you could save a couple minutes on the ride by being familiar with the long descents on the back of the Seven Sisters and Richter.
• On the rollers after Richter you may be tempted to try and take the momentum from the last descent and power over the crest of the hill to the next descent.  Don't.  These rollers are a little too long and few many to do this without burning up your legs.  At the race last year I definitely played cat and mouse with a few Maillot a Pois Rouge wannabes.  They would climb past me on the up, and I'd pedal past them on the down.  The difference between my approach and theirs was I was shooting for steady power output up and down, where they were attacking the climb and not pedalling on the descent.  Amateur hour, I didn't see most of them past the sixth roller until the finish line.
• The out and back kind of sucks.  Its long and hot, and like any other out and back section of a looped race, it feels like you're only doing it to ride longer, which is exactly why its there.  This will probably be your first and only glimpse of some of the people who are going to beat you handily.  Buckle down mentally and think about why you're out here, think about crossing the finish line, and about everyone who is out there volunteering, cheering, and racing with you.  
• The only good part about the out and back is that its where you get your special needs.  If you're like me and are totally comfortable sticking to race course nutrition, consider throwing an extra tube and CO2 canister in your special needs.  If you don't use it, thats $10 down the drain, if you need it but don't bring it, that could be 10 months training down the drain. Better to be wrong on the safe side.
• Not long after the out and back you'll approach the Yellow Lake Climb. It starts so gradually that you may not even notice you're starting to climb. Here and all over the course you should always be mindful of your power/HR/perceived exertion. There are a lot of false flats and a lot of sections where the terrain will deceive you into thinking you aren't climbing when you actually are and this is definitely one of them.  This is a tough section, but near the top of Yellow Lake you'll come into a Tour de France style tunnel of cheers and fans.  Relish that moment, if you're going to get out of the saddle at any time on that course, that's the place to do it.
• Staggered start this year.  Ironman Canada veterans will say goodbye to the mass start this year at Challenge Penticton.  I think this is a good thing, with such a large field the swim and bike course were incredibly crowded.  This approach will also encourage you to ride your own ride as the people ahead of you or behind you aren't necessarily competing with you for position.
• Save your energy for the run. At the end of the day, incremental power on the bike isn't as valuable as incremental power on the run simply because you're trying to overcome far more wind resistance when you're riding at 35kph, than when you're running at 10kph. Going 5% harder for 6 hours on the bike might mean you get out of the saddle 10 minutes sooner, but with that you end up shuffling for an extra hour on the run. Its not worth it, people rarely say "I wish I'd gone out harder on the bike", but often say "I had a great ride, but things fell apart on the run".  The fact of the matter is that its all legs and its all related, so on a course like IMC, your patience on the bike will be rewarded on the run.

Edit: For a more in depth look at the Ironman Canada and Challenge Penticton Bike Courses check out this post.

Everything you wanted to know about triathlon but were too afraid to ask

Effective October 2013 I'll be providing all my latest posts and updates on ShutUpLegs.org! Feel free to view this post and all my latest posts there!

If you’ve ever spent much time around triathletes, cyclists, or runners, you learned pretty quickly that endurance athletes have a tendency to overshare.  The letters “TMI” have no meaning to them, and facts about bodily functions that would normally be considered cringe-worthy and inappropriate are shared as routinely as discussions about the weather or last night’s episode of Survivor.

But for the uninitiated, or shy, here are a few questions an answers that you may not be comfortable just coming out and asking the staff at the local bike or tri shop.

Question:  Is it true that triathletes sometimes pee in their wetsuits?

Answer: Yup.  But remember, it's a wetsuit, not a dry suit.  So water is circulating through the suit, so maybe that makes it a little better.  Some also pee in the pool, but there's a never ending debate about the morality of that one.

Question:  What do you do about friction and chaffing?

Answer:  Really actually depends on where.  Over the course of a 10+ hour race you'll discover basically anything can chafe but there are some specific problem areas like the back of your neck against the wetsuit, or the arches of your feet against your shoes/socks.  For areas like that stuff like Body Glide a great thing to have.  You'll want to apply it liberally anywhere you've ever had that problem.

If you you're going for long runs and rides and find yourself a little burned down between the legs, there are many different creams and skin lubricants that are designed specifically to reduce friction in that region.  Products like Chamois Butter, Assos Skin Cream, and Hoo Ha Glide can work wonders and I highly recommend them.  A word of caution, if you've already got a bit of a rash or chaffing going on, DO NOT apply these products, they'll burn like a mo-fo.  Go to a product like Assos Skin Repair Gel instead.

Question:  What do you wear under your bike or tri shorts?

Answer: That’s a trick question.  The answer is nothing.  Cyclists and triathletes go bare underneath their kits for one very good reason (and it’s not to avoid underwear lines), friction.  Seams and stitching have a nasty habit of causing friction against the skin when you’re in the saddle which can very quickly lead to chaffing in a very sensitive part of the body.  Shorts designed for cycling and triathlon have fewer seams and a special pad called a chamois that is designed to reduce friction, wick moisture, and provide padding for the areas where your body comes in contact with the sadly.  Your run of the mill pair of undergarments interfere with that process and can easily cause chaffing, and worse yet, provide ideal conditions for saddle sores, rashes, and infection.  Think of putting on a pair of bike shorts the same way you’d think of putting on a bathing suit, your favourite cotton skivvies just wouldn’t feel right.

Question: How do you deal with *ahem* numbness… like… down there?

Answer:  You really shouldn’t have to.  If things are going numb down south it’s a serious sign that you’re either; riding a bike that doesn’t fit you, riding a bike that isn’t set up to fit you properly, or your saddle just isn’t the right one for you.  Numbness is a sign of reduced blood flow to that part of your body often caused by pressure on the wrong part of your… saddle.  If this is a problem for you, then next time you get on the saddle be very conscious of where the pressure is being applied.  If most of the pressure is not on your sit bones (the two boney parts of your bum) then something is wrong.  Get a proper bike fit and test out different saddles to see which one fits you best.  Your anatomy is very specific and chances are the saddle that comes OEM on the bike you purchased isn’t necessarily the one that fits you best.  The same way you’re selective of your running shoes you should be selective with your saddle.

Question: The Ironman bike ride is like, 6 or 7 hours, what racers they do about going to the bathroom?

Answer:  This is personal preference and a little sport dependent.  In pro cycling when nature calls and they can’t just pull over to the side of the road, the one rider will have two teammates create a horizontal train side by side to basically push him while he stops pedaling to relieve himself.

In triathlon things are a little different and there are a couple methods.  In descending order of appropriateness, here they are...  The best bet is to wait until you get to an aid station and hit the porta potty, that’s why they’re there, so you may as well use them.  But when you gotta go, you gotta go, so what some people will do is just get off their bike when it’s safe to do so (or they *should* when its safe to do so), take a few steps from off the road, and just go.  The problem with that is that it’s public indecency and in some races you can actually be DQ’d for it.  The last solution is to just go while you’re on the bike, I’ll let you be creative as to how exactly to figure that one out but if this is the method you’re going to use make sure there isn’t someone drafting you (unless its someone you really really don’t like).  Honestly, there are very few circumstances where the third one is really necessary, but if you’re chasing Olympic glory or something like that some people might understand.

Question:  My toenails are starting to look weird. Why?

Answer:  The most common among runners is bruising or slight bleeding under the nail from repetitive trauma of the top of the shoe striking the nail with each step or the toe sliding forward into the end of the shoe.  This is commonly seen in runners and triathletes training for long distances races and in highly competitive runners training for shorter distance races but at high intensity and volume. These nail injuries are generally not painful, although sometimes the nails do thicken. They will heal when the training volume and intensity decreases, and the repetitive trauma ceases. A shoe with adequate toe room will also help in some cases as this may also be a sign that you're shoes are too small.

Question:  Why do cyclists and triathletes shave their legs?

Answer: Ummm, why wouldn’t they?  It makes us faster and more aerodynamic by shaving off valuable hundredths of a second per hour… no pun intended.  Honestly though, there are a few good reasons as to why one might choose to shave their legs.  If you’re regularly getting you’re calves and quads massaged you probably don’t want that deep tissue push to be pulling out hairs at the same time.  Another reason is that many athletes today are using kinesio tape or are taping their joints and having adhesives pull hairs out of your leg is every bit as painful as you’d imagine it to be.  Thirdly, if you’ve ever cleaned up road rash, you’ll know how much of a pain that hair can be.  Fourth, it makes your legs look more muscular.  And finally, it’s tradition.

Bike Racing... and You Can Too

Effective October 2013 I'll be providing all my latest posts and updates on ShutUpLegs.org! Feel free to view this post and all my latest posts there!

Forward: This is actually a post I stole from my bike blog. But I figure it's a pretty introductory post to cycling so it'd be suited to the runners!

If you're anyone who has spent any time around me talking about cycling, triathlon, running, etc., you'll probably know that I really like to encourage people to give some sort of organized racing a shot.  I do this because I think that a little competition is a great way to meet new people, challenge yourself, and push yourself a little outside your comfort zone and have great fun in the process.

When it comes to cycling, there isn't a whole lot of info out there to show new entrants to the sport what the options are.  I've often had conversations with ladies and gentlmen who own road bikes but are wondering where the race scene is and how they can get involved in some organized, friendly competition.  So the purpose of this blog post is to provide a little direction as to what sort of organized competition is available for cycling in Calgary and Alberta, and how you can get involved.  Note, that the prerequisite for all these types of racing is in fact a road bike with drop bars (ie; no triathlon or time trial bikes, no mountain bikes or hybrids, and fixies/single speeds only if you're completely badass and have the engine of Fabian Cancellara).

Gran Fondo

Gran Fondo is literally Italian for "big ride".  Typically this non-competitive form of racing is where road cyclists can get together and celebrate their passion for the bicycle in a friendly but structured way.  Gran Fondos are large supported rides complete with aid stations similar to what you'd find at charity rides like the Ride to Conquer Cancer, or the MS Bike Tour.  The difference is that you don't have any fundraising goal to meet and the the reason the riders are there is to simply enjoy riding in the company of other cyclists.  

Gran Fondo is probably the best type of cycling for someone looking to bridge the gap between charity rides and actual cycling.  The distances are similar in that most Gran Fondo rides are between 80km and 160km, and its not as competitive an envionment as road races or crits.  If you're looking to measure up to the top riders, often Gran Fondos will have a small purse for the winning riders, but these really are "rides" more than "races".   These types of rides are a great place to introduce yourself to riding in a peloton, meet other cyclists, and find new routes.  In Alberta we're lucky enough to have three Gran Fondos across some truly extraordinary terrain;Gran Fondo Rockies, Gran Fondo Highwood Pass, and Gran Fondo Banff.

Road Racing

Traditional road racing is what's most commonly associated with big races like the Tour de France.  Alberta in fact has many multi-day road races throughout the season starting in late April/early May.  Often a multi-day "stage race" may include several types of racing which I'll talk about in seperate sections including; time trial, road race, crit, and hill climb time trial.  Some races like the Pigeon Lake Road Race are just a single day road race, while others like the Banff Bike Fest will take place over four days and include all of the previously mentioned races.  In a multi stage race there will be one or two types of racing on each day, each with its own winners, and an overall winner with the best total time or "General Classification" time awarded at the end.

Traditional road racing is draft legal complete with teams, tactics, and strategy.  The majority of the field races along in the "peloton" which is the large pack of riders you see flying through the countryside every July in the Tour de France.  Occasionally you'll have some try and break off from the group, or you'll have a team try and work together to make a break and give their top guy a chance at the win.  Depending on what level of race you compete in, these races may range from 60km on the short end to 150km or more at the top local levels.

For this type of racing it's important that you be confident riding among a pack of riders and have a solid base level of fitness.  I'd say for this type of riding, at the entry level you be able to ride for at least 2 hours and be familiar with concepts such as drafting, and communication with fellow riders.  Before you show up at a road race I'd encourage you to think about joining a local bicycling club.  More information on this type of racing and a schedule for the season is available from the Alberta Bicycling Association.

Crit Racing

Crit racing is Fast and Furious meets the cycling.  Crit races are short, fast races of multiple laps often on a 2-3km loop with several corners.  Races will usually last 20-30 minutes, after which a bell will be rung signalling how many laps remain.  Crit races are full of close quarter riding in the peloton, with sprints, attacks, and breakaways.

If I had to liken the intensity of this type of riding to anything I'd say it would be like 30 minute all out a spin class with the meanest spin instructor you'll ever meet.  Crit racing provides a fantastic high intensity workout and a great place to sharpen your group riding skills.  The great thing is that since they're so short, they're held quite often, Midweek Mayhem organizes them every Tuesday night through the summer in fact at the U of C Research Park.  For anyone looking to get involved in road racing, I'd strongly encourage they give crit a shot.  The nice thing with crit is that at the lower levels, if you get dropped out of the pack usually for the first little while they'll let you rejoin the group on the next level (you just won't be competing for the win), so in that sense its actually quite beginner friendly.

I'll put a word of caution into this one though, in such close quarter racing, communication and bike handling skills are crucial.  Thats why its important to start this type of racing at the beginning of the season, when everyone is still coming out of hibernation.  There are always newcomers to the sport and its safest when everyone is on the same level.  If you take a beginner and start them with a bunch of other beginners doing crit in May, then by July they'll all be way up the learning curve and you won't want to join in the fray when they're all on another level and you're still trying to figure out how to clip into your pedals.

Track Cycling

My old high school teacher CP Walsh wouldn't be too happy with me if I left Track Racing off the list.  Taking place at the Calgary Velodrome, this type of racing is the bicycling equivalent of track and field.   Velodrome racing is among the most exciting bicycle racing around, for both riders and spectators. Riders start from a stand still, on fixed gear bikes, in a velodrome with banked turns.  Track racing can be very physical, with riders going shoulder to shoulder in full sprints to the finish! This makes for exciting and spectator-friendly racing, because everyone can see all of the action.

To many cyclists, track racing is still considered the purest form of cycling and has certainly been around for as long as road cycling. With the steep banked walls of the modern velodrome offering excellent close-ups of the action, it is a fantastic spectator sport and particularly popular in Europe and Australia, with a recent resurgence in the UK.Now, this type of riding sounds intimidating, but I've got to hand it to the Calgary Bicycle Track League, they do an amazing job of making it a beginner friendly sport.  Throughout the season they hold clinics for beginners getting into the sport, and to boot they also provide bicycle rentals.

I'm not going to lie here though, this is the one type of riding I actually haven't tried out yet.  So I can't speak a whole lot to it.  But there's a pretty wicked video that can do the talking for me available here on Vimeo talking about Aussie track cyclist Shane Perkins.

Women in cycling

I've talked to a lot of women who have been looking to get involved in cycling.  With the popularity of spin classes lately I really do encourage individuals interested in cycling, especially women, to give it a shot.  Spin classes provide excellent conditioning for cyclists and I'd love to see some of those huge aerobic engines crafted through the winter out at the races in the summer.  Several races in Alberta often provide free entry for women in an effort to get more of them involved in cycling and deepen the ranks of ladies in the sport from the local to professional level.

The success of the Specialized Lululemon team with speed skating legend Clara Hughes last year is just one example of how women are starting to make a name for themselves in cycling.  If you're a woman interested in cycling I'd strongly encourage you to contact your local bike shop and ask them about shop rides, or no drop rides that they may host through the summer or even contact me directly on Twitter or through Ridleys as I'd be more than happy to answer any questions you may have.

Conclusion

I'm passionate about cycling and I love to share this sport with others.  One of the best decisions I ever made was to take the leap and get involved in triathlon and racing at an organized level.  It certainly seems scary, and its intimidating to not know where you stack up against the field when you're just getting into a sport.  But nothing is worth trying out if it's not a little scary, and the only way to become a faster cyclist is to ride with faster cyclists.  So take the plunge now, find a local club, or sign of for a Gran Fondo, or even just go into your local bike shop and ask about shop rides, you won't regret it.

You can follow me on Twitter @raflopez or visit my other blog at Keep Calm and Ride On.