Salomon trail running clinics going strong !

Warming up !

It was the first Salomon trail clinic of the year, everyone came out with great smiles. The weather started off in the typical Whistler spring weather........rain. As we made our way up to the lake the sun started to shine, making us feel warm and ready to run fast.

Here is the work out of the week:
15 min warm up - easy , talking pace
ABC - running drills
10 min - Running strength drills
4 x 1 km repeats with 2 min rest - hard

View from the lake

Great work to all the runners for coming out to get fit and fast, watch for them at the next start line.

Soul Shakedown Party

Always a good time at a WORCA twoonie race !

Technique Day

I love easy days of training. It helps with working on the small things. Next time you have a easy day, work on your form. Working on technique in any sport will help you in the long run. Increase your strength speed and stamina for free.

Today's workout for me:

2.3 km swim- worked on lengthening my stoke.
45 min road run - working technique foot strike. Just a easy relaxed run. My legs will be needed later on in the week.
2:30 hr / 65 km - easy road spin up to the Whistler Olympic park x 2 . I rode with Amber who is just getting into road riding. Due to a Snowboarding/ knee accident. Karma's a bitch , right Amber ?

I am loving the warm weather !!!!keep it coming

Fresh bikes ..mmmmmmmmm

I love fresh bikes, they taste so good.

A classic trail !

Munny in the clouds

If you have the chance to ride or run out in Pemberton. Go for it ! Even if the weather in Pissler(whistler) is making you think that you should be building an Ark. Head out to P-town for a little dryer conditions. The Crew was Chris Milner, Kevin Hodder (K-ho) and Myself. Both Milner & K-ho have never been out on the trails here and were stoked to have someone show them what P-town has to offer.
I was on my new Gaint Anthem x2 , with a nice 20mm XT tubeless wheel set. I love this trail, this bike was made for it. The bike climbs like a dream, and with the extra strength up front for the DH sections. At 26.5 lbs, this is a weapon.

I showed them the trail of the Nimby50 race. The first half is a technical Single Track for 11km and has 101 switchbacks. Yeah, that's right 101 switchbacks. The low fog gave the forest a real cool feeling to the ride.

Milner in the fog

Here is the map from the ride, with speed and distance. We were in no rush, I wanted them to enjoy the ride and come back for more. This is a great epic single track ride. If you like that sort of stuff................... Ride for life.

Demo Salomon Trail Runners for Free !

Are your shoes old and beat-down from all your running. Come out and try our Salomon demo trail shoes this Monday night at the Salomon store in Whistler. Salomon 's trail runners are very beneficial to your running. More cushion, better stability, you will just love them. We will have a a limited supply, so come out early.

We are hosting a walk/run clinic that night, if you are new to trail running this is a great place to get started.

We leave at 5:30 pm and go for about 1 hour. If you would like to demo our great shoes. Come out a little earlier, so we can get you into the right gear. The right gear makes all the difference.

Enjoy the ride,

BEGINNER RUN GROUP TRAINING

Presented by


7 WEEK program
MONDAYS 5:30 – 6:30 pm
April 12- May 24, 2010
Meet at the Salomon Store Whistler

Are you a beginner runner interested in learning about run training, technique, run drills, stretching and strengthening then this is the program for YOU!!

Receive a Weekly Run Schedule to reach your goals!!

**7 week program leading up to the Whistler Valley Trail Run**
**5km, Sunday May 30, 2010**

To Register or for more information contact CHRISTINE SUTER
604-932-0788 OR christine@c2skymultisport.com

Cost $65.00 includes WVTR entry
$50.00 Run Clinic
The Salomon Store is a sponsor of the WVTR!
Come out and join this fun run group!!

A great new training tool

As the season move into next race season. There are sometimes that I just can't motivate myself to get out side and run in 2 degrees and snowing sideways weather. Today was one of them, after 1 hr 40 min in the gym. I still had to get a hour run, so I took the next option. Inside e-motion rollers after a hour on them you will be sweating. You actually ride your bike, only indoors. Also you really have to be on your game. If not, you are going head first into the drywall Check out my little demo.


I am also riding my new Giant TCR 3, pretty slicked training tool. Now I wish I could go outside and play with it.

Sweet ride !

Nice work Red Bull

30 km woppet, pole to pedal race !

30K Woppet,Cruiser 7.5K Loppet, Pole and Pedal Race (Woppet and SORCA Toonie)

Date: April 3, 2010

Location: Whistler Olympic Park, (WOP-pet, get it?) Whistler, BC

Start Times

• 30k Woppet ~ 10:00
• 7.5k Cruiser ~ 10:05
• BBQ Lunch ~ 11:30

Start/Finish: Callaghan Country Parking Lot

Volunteers are needed ... see end of this article for details.

Categories

• 30k Woppet: Men / Women Open, Men / Women 45+
• 7.5k Cruiser: Boys / Girls Under 12, Junior Men/ Women Under 20, Men/ Women Open)
• Pole and Pedal: Same as 30km

Technique: Freestyle (classic tracks set on Cruiser 7.5k course)

Entry Fees

Registration and payment online at www.zone4.ca beginning March 10 until April 2, (11:59pm).
Race Day registration (7:30- 9:00am cash only).

• 30k Woppet
  • $40 ~ Online until April 2
  • $50 ~ Race Day (7:30- 9:00am)
• 7.5k Cruiser
  • $25 ~ Online until April 2
  • $40 ~ Race Day (7:30- 9:00am)
• BBQ Lunch: Included with entry

Feed Stations

There will be 1 feed station for the 7.5k course and 2 feed stations for the 30k course (bars, fruit, water, sports drink)

Post Event Meal and Awards

A post event BBQ and awards presentation will be held on site near the Woppet start/finish area.

Pole and Pedal

• Combined times of Woppet April 3 and SORCA Twoonie April 4
• Twoonie information available at sorca.ca
• Must be a SORCA member to enter Twoonie

VOLUNTEERS

This event is designed to be minimal work on our club and maximum fun and participation.

We figure a total of 35 people are needed and 20 of those can also ski in the race. Only 15 people are needed during the competition to actually run the race.

If you are able to help with any of the jobs listed below or have questions about them email Max SaengerThis e-mail address is being protected from spambots. You need JavaScript enabled to view it .

SORCA Super Toonie

• Total 10 Volunteers needed from CWSC
• 5 for registration
• 5 course marshalls

Gear Test Time !

The gear is rolling into the house faster than I can test it


It's that time of year. I am starting to built up the rides for a summer of racing. I will be riding on a Giant Anthem, I am upgrading the wheel sets for XT wheel set. The XTs are UST tubeless ready, and come with a 20mm QR. This will add a bit of weight but stiffin' up the front end. The fork will be a RockShox Revelation.

Salomon SpeedCross it's soft-flexing, with a low-to-the-ground profile, it rips up all types of terrain. The big lugs really dig in to the dirt. RX Moc (red shoe) These ultralight post-workout and chilling shoes and are super comfy.
For road shoe Shimano Sh-r132l , it's all about the ratchet closure and carbon sole keeping you in the contact with bike. If you are looking for stability, rigidity and lightweight . No question !

Chromag Lynx

A narrow saddle with a firm surface and a reduced body makes for a lighter weight model that is appropriate for trail riders . A wide nose and rounded perimeter soften the edges for contact when moving around the saddle.

When I finish building pimpin my ride I will post pics...

Now I got to go test the gear.

Worlds biggest Nordic twoonie race, Whistler Olympic park

Another Amazing Experience

Whistler Olympic Park Biathlon Feb 9th- 2010

Whistler Olympic park ,Biathlon Feb 6th, 2010

Another great day of training at The Whistler Olympic park Biathlon. Blue sky' s and happy times ! 4years of hard work is starting to pay off.

Almost there !

Whistler Olympic park Jan 23rd 2010 from Munny on Vimeo.

Down the line

Another great day at the Whistler Olympic park. The starting grid for the games has to be perfect ! Oh, the skiing was amazing ! Only one out there today.

I have to say, I am pretty lucky. The games are less than a few weeks away, I can't wait.

uhhhhm...sick !

Tour de Ski 2010 Animation