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The Maze – Mountain Biking One of the Loneliest and Most Breathtaking Corners of the National Park System

By Lexi Dowdall — Care to plunge into one of the loneliest and most breathtaking corners of the National Park System? You’re about 100 miles from nowhere with nothing but an expansive labyrinth of sandstone to ogle and an arc of cerulean desert sky stretching above. The ultimate approach involves two wheels, several days, campsites of untold beauty, and over 80 miles of pedaling to unravel the astonishing beauty of the far-flung Maze District in Southern Utah’s Canyonlands National Park.

Comprising one of the four named districts of Canyonlands National Park on the Colorado Plateau, The Maze District is etched with a handful of the most remote dirt roads in the lower 48. Attracting only 1.5% of the park’s total visitors, the Maze offers zero amenities, requires complete self-sufficiency, and necessitates a high-clearance, 4WD vehicle. Crafted by wind and the relentless energy of rainwater seeking a path to the Colorado River, The Maze is a marvel 10 million years in the making. This 30-square-mile network of sandstone mesas, buttes, and towers is savagely divided by 5 major canyons and countless side canyons. Unparalleled solitude, rugged American wilderness and stunning rock art panels await those hardy enough to venture out.

I joined Utah-based Holiday River Expeditions in September 2023 for a fully guided, 5-day mountain biking trip on treacherous backroads to experience a facet of Utah that few are privileged to witness The challenging logistics and access make the quest an undertaking that most can’t commit to. Holiday provides guides, reserves campsites, obtains permits, prepares gourmet meals, and sends along one massively lifted 4WD support vehicle to keep riders’ loads light and provide mechanical assistance.

Within the Maze District, the Park Service has established just a few primitive campsites in the spirit of preserving the land. The titillating access road, the complete absence of services, and the isolated character of the place guarantee solitude. Per the Park’s mandates, the maximum commercial group size is limited to seven, plus two guides. I was nervous about joining the trip solo but figured anyone also crazy enough to pedal and hike 100 miles into the desert was probably worth knowing…

Day 1: Dropping In

On a pleasant September afternoon our newly minted group departed the Holiday River Expeditions base camp in Green River, Utah to head out. Way out. Three hours trickled away in the white company van trailed by our trusty sag wagon. We trundled from a bustling highway to country lanes to a hard scrabble dirt track. We eventually stopped at the secluded Hans Flat Ranger Station to display our permits and embark.

We pedaled west on Robbers’ Roost Flat while our cheerful guide Zoe piloted the support van behind us. The road earns its name from the nearby and infamous secret hideout of outlaw Butch Cassidy and his nefarious Wild Bunch Gang. After bouts of bank robbery, train heists, or stealing horses and rustling cattle the crew would retreat to Robber’s Roost Canyon to rest, restock and lay low. Several mild miles passed beneath our tires before the earth unceremoniously peeled away, leaving a vista of vast canyon country framed by gnarled piñon and juniper trees.

Shortly after shoving off, I noted the unruly racing of my mind, thoughts darting about like the ants scurrying along the flanks of the anthills I passed on my bicycle. My mind churned with a ceaseless parade of concerns regarding the future or past. I had yet to find myself in the present. I ruminated about the mileage of the trip, which seemed insurmountable. Would I even finish? I’d abandoned my comfort zone when we lost sight of the ranger station and frenetic misgivings hurtled through my mind, at odds with the desert’s stillness.

Lexi Dowdall Descending the Flint Trail in the Maze District of Canyonlands National Park. Photo by Winston Inoway

In short order, my attention shifted to the precipitous Flint Trail, the only path into the Maze District of Canyonlands National Park. Hardly a road, the one-lane track drops over 800 feet in a series of dizzying switchbacks sharper than a Ginsu knife. A worthy opponent for any high-clearance, rock crawling vehicle, I wondered how the van would survive as I gleefully juttered down rock gardens and ledges on my bicycle. Ben, our second stalwart guide, smartly executed multi-point turns to navigate the hairpin bends. Peering down, it was a wonder to behold the road snaking along the cliff’s face. The dramatic initiation was an appropriate preview for the staggering scenery that lay ahead.

Zoe eventually stopped us atop a mesa known as the Golden Stairs campsite. Afternoon sunlight bathed the expanse of Canyonlands beneath us. We all pitched our tents while Ben and Zoe began leisurely offering snacks and preparing dinner. We noshed on gourmet food as dusk fell and the vista before us shifted like a chameleon. The starry sky of Utah desert fosters quite an atmosphere to forge new friendships and I wearily plodded to my tent with a smile after sharing a few brews.

Day 2: AHHH-MAZED

I awoke to a chorus of coyotes and incandescent pink light above the dome of my tent followed by an encore of Ben and Zoe singing “Hoooooottt Cofffeeee!” Warm blueberry muffins, potatoes, bacon, and eggs soon filled our bellies. The entire crew opted to partake in a short hike for a closer look at the terrain sprawling beneath our camp. We sidled along slabs of rippled rock eroded by eons of time. Every known shade of red, scarlet, vermilion, and orange confronted our vision.

After our morning ramble, we straddled our bikes and prepared to cruise the mostly downhill route through Elaterite Basin and on into Canyonlands National Park to a coveted campsite at the Maze Overlook. Navigating Elaterite Basin is akin to taking a journey through time in an area that was once scattered with wind-deposited sand dunes around 200 million years ago in the Late Triassic. The area’s exotic name hails from elaterite, a rich brown hydrocarbon with a sticky, elastic texture that tends to seep out from cracks in the White Rim Sandstone deposits.

Ben delicately navigated shelves and waterfalls of solid rock littered with boulders behind the wheel of the van. My new friends and I waited gripped while the vehicle seemingly took a nose dive down a vertical drop-off. Tracing the landscape’s curves by bike was an exercise in meditation. We pedaled along ledges and slickrock that melted into to dry washes lined with candy-colored pebbles. The path was sinuous enough to remind me of the children’s game Candy Land. The jagged landscape and tough driving conditions delivered utter seclusion for our group to savor.

I snuck in a quick dirt nap as Zoe and Ben prepared a bountiful lunch in a dry wash. The bike gang finally pedaled up a gentle incline circling around Elaterite Butte, a towering cathedral of fine-grained Wingate Sandstone that rises 1,400 feet above the basin’s floor before one final swoop down to our home for the next two nights: The Maze Overlook. I’ve spent my entire life exploring Utah. I’ve seen plenty of red rocks; my parents first took me camping in Escalante at a tender 6 weeks of age. Nothing could prepare me for the dumfounding first glance of the Maze District. I ditched my bike in awe and walked to the edge to gape.

It’s not worth attempting to describe the multitude of convolutions, fins, and ramparts that comprise The Maze. Mere words cannot encompass the beauty, the complexity, the vast splendor that stretched beyond the horizon. Instead of wasting words on that futile exercise, I encourage you to start making plans to witness it yourself.

The Maze Overlook campsites are dramatically bound by Elaterite Butte and a vertiginous cliffside overlooking the stately Chocolate Drops formation. The Chocolate Drops are composed of thin columns of Organ Shale that rise nearly 200 feet above the surrounding landforms in an area known as The Land of Standing Rocks. That muddy brown layer of Organ Shale once coated Canyonlands National Park but the tenacious forces of nature have worn away nearly every vestige of this layer aside from a few tenacious pinnacles of red shale.

The rough-hewn canyons of the Maze District are studded with sandstone benches and standing rocks. Millions of years ago mud and sandy sediments accumulated at sea level in ancient seas, lakes, marches, salt flats, and sand dunes. The sediments lithified over time creating a varied layer cake of sedimentary rocks before tectonic action began heaving the entire region of the Colorado Plateau upward. The plateau was exposed to erosion and weathering by water, ice, frost, and wind alongside the powerful action of the Colorado and Green Rivers. Some rocks are more resistant than others and the layers erode at different rates which results in the creation of the outlandish landforms we can witness today.

We spent hours gawking at the landscape as afternoon shifted to evening and Zoe and Ben stuffed us with yet another hearty meal while the stars emerged.

Day 3: The Ancients

Dawn greeted us with cool hues the same ethereal blue as a juniper berry. Watching the sunrise bathe the silhouettes of the Chocolate Drops was nearly as satisfying as witnessing the drama of sunset casting golden light on the peculiar topography the evening prior. Staring at the Maze for more than a moment causes the brain to wonder and wander. The colors bloomed with the sun’s rise toward its zenith. I would have been content to spend the day just sitting and staring but Ben and Zoe had other plans…into the Maze we would go, a 600-foot plunge to the desert floor below us.

At first glance it seemed impossible, but Zoe and Ben expertly guided us down a nearly invisible route to the canyon’s floor. We traced steps carved out by the indigenous people who once traversed these canyons. It took us an hour to descend, and it felt like an entry into another world. We delicately navigated paths through cryptobiotic soil, crossed dry washes, and explored the canyon’s crenulations.

Dayhike into the Maze in Canyonlands National Park. Photo by Winston Inoway

Rounding a wall of varnished sandstone the crew spied the most remarkable rock art panel I’d ever witnessed. The looming presence of many anthropomorphic figures was created by ancient people passing through the canyons between 2,000 to 4,000 years prior. Canyonlands itself has been inhabited by humans for over 10,000 years and the area’s rock art is characterized as Barrier Canyon Style. It is hypothesized that artists belonging to the Desert Archaic Culture, which dwelled in the area from 8000 B.C. through 500 A.D., created the panels in Canyonlands and neighboring Horseshoe Canyon.

It was impossible to peer upon this edifice and not ponder time, humanity, and mortality. Rice grass sprouting from an extended palm, wide eyes, fluttering birds, lightning, and snakes spangled the wall. The illusion of solitude and pristine wilderness was shattered by the traces of those whose old stories are also a part of this landscape.

We relaxed in the shade for lunch and took in the handiwork of the ancients. A quiet, reflective hike back to our camp was capped by the adventure of climbing back up and out. We’d only tasted the Maze District and it was inconceivable to imagine what other wonders could await a traveler willing to spend a few more days, a week, a month out there.

Day 4: The Outback

Light slowly filled the vista each morning like water. On the horizon, silhouettes of distant buttes, towers, buttresses, and mountains slowly emerged in a layered tapestry. We oiled our chains after Zoe and Ben’s hearty breakfast and shoved off to tackle our biggest chunk of miles yet. The undulating miles, occasionally littered with rock gardens, were made less tiresome by chatting to my trip companions, now true friends.

A noteworthy uphill grind was required of us and the van as we backtracked out of the Maze District. There was much gratitude for Zoe and Ben who had performed this feat numerous times. We all agreed this place was utterly inaccessible without their help and expertise. We pedaled up the declivity that had led us to the previous two days of wonder, huffing and puffing all the while.

We then turned east following the contour of a large bluff, occasionally peeking back to the north at the labyrinth which had captivated us. The La Sal Mountain Range towering over Moab unfurled to the north and the desert tipped away beneath us, revealing yet more canyons, mesas, and monoliths.

Zoe and Ben insisted we ditch the bikes for a short hike to another impressive ancient rock art panel. It was impossible not to feel profound reverence for the history of these canyons. The eyes of the figures peered out at us with a prescient knowing. It was a gift to see them in such a remote place, powered only by our legs and bicycles.

Our final night included camping on BLM-managed land. Zoe and Ben were thrilled about scoring a site perched far above the Colorado River raging through the depths of Cataract Canyon. The moon rose as we savored steaks and I opted to sleep out on the rock sans tent. The deep silence of the desert accompanied unparalleled stargazing and the thrill of witnessing a shooting star or two as I drifted off.

Day 5: The Gift of Presence

For our final day on bikes, we would descend to the elevation of Lake Powell while riding around several of the canyons that feed the whitewater rapids of lower Cataract Canyon. The route gradually revealed the hulking Henry Mountain Range framed by stark red rock buttes. The pace was gentle and slow, conducive to reflecting on all that we’d seen and trading jokes with my fellow riders.

Cruising towards Lake Powell. Photo by Winston Inoway

Throughout these final miles, entire minutes would pass without the chaotic flood of disconnected thoughts I’d weathered on the first few tentative miles of day one. No hashing on the past, no concerns about the future. Just presence. Alive in the methodical pace of rolling tires, good company, and the majestic scenery surrounding us. To be present was the simple parting gift of this trip.

If You Go:

  1. Due to the complexity and remoteness of this itinerary, it is highly recommended to book a trip with an outfitter like Holiday River Expeditions that can manage logistics, provide transport, and obtain permits. Holiday runs bike trips to the White Rim Trail and the Maze District in April, May, and September. More info and bookings at: https://www.bikeraft.com
  2. This trip is suitable for strong intermediate and advanced riders. In total you can expect to pedal 80 miles in 4-5 days ranging from 12 miles per day to 25. There are options to add day hikes or short bike rides in addition to the daily road mileage. There are sections of steep, technical, and rocky terrain, but most of the mileage takes place on graded dirt roads. It is possible to hop off and walk your bicycle down any feature that feels too daunting.
  3. If you go unsupported, you’ll need to book campsites well in advance. Permits and fees are required to enter the Maze District via the Hans Flat Ranger outpost. As there is no potable water along the route, it is highly recommended to bring a support vehicle. Regarding vehicles, it is imperative to have a high-clearance, 4WD vehicle to navigate the rugged roads in the area. You’ll want a full-suspension mountain bike in great working order with plenty of spare parts to address any mechanical issues to enjoy this trip. Visit https://www.nps.gov/cany/index.htm for more information about Canyonlands National Park.
  4. Check the weather to inform your packing decisions. The desert can often be cold at night and storms arrive quickly so you should plan on a jacket and rain gear despite the heat. There are zero amenities and services in the Maze District, you’ll need to carry all your food and water. Maps and GPS will assist navigation and a satellite phone is recommended as cell service is spotty or nonexistent. Ensure your bike is in excellent working order and carry plenty of spare parts and tools.
  5. If possible, plan to spend more than one night at the Maze Overlook. The stunning landscape and chance to hike and relax around one of the National Park System’s most scenic campsites should motivate you to stay a while.

 

The Athlete’s Kitchen — Eggs: Unscrambling the Confusion

By Nancy Clark MS RD CSSD — When it comes to eating eggs, nutrition advice has changed. In 1968, the American Heart Association (AHA) recommended Americans consume no more than three whole egg per week. The belief was eating cholesterol-rich egg yolks would elevate cholesterol in the blood, which would increase one’s risk of developing cardiovascular disease and having a heart attack or stroke. By 2015, that belief had changed. Today’s 2020-2025 US Dietary Guidelines no longer limit eggs. (As you can tell, nutrition is an evolving science. Research led to new understandings about eggs. Though confusing, the “system is working” when new knowledge leads to new recommendations about what’s best to eat to protect good health.)

Eggs over easy with roasted vegetables, apples, chick peas, and fresh parsley. Food and photo by Dave Iltis

Studying the role of eggs in our diet has been done by surveying thousands of egg-eaters from a cross-section of the general population. This led to the conclusion that eating eggs can increase one’s risk for elevated blood cholesterol and heart disease. But that conclusion applied best to the average American (overfat, underfit) who ate fried eggs + bacon + buttery white toast, i.e., a lot of saturated fat. Today’s heart-healthy dietary guidelines focus on saturated fat as the culprit (and even that is not clear-cut). Of the 5 grams of fat in an egg, only 1.5 g are saturated. (The recommended daily limit for saturated fat is about 15 grams per 2,000 calories.) Athletes who eat poached eggs + avocado + whole grain toast can likely enjoy that breakfast worry-free.

Overall, epidemiological evidence suggests enjoying 6 to 7 eggs/week does not increase heart disease risk. For most healthy athletes, cholesterol in eggs does not convert into artery-clogging cholesterol in the blood. That said, some people are hyper-responders to dietary cholesterol, meaning when they eat cholesterol-rich foods, their blood cholesterol level increases. If you have a family history of heart disease and/or diabetes, a worry-free choice is to enjoy more oatmeal breakfasts, made really yummy by stirring in a spoonful of peanut butter. (Both oatmeal and peanut butter are known to be heart-healthy choices.)

Heart-health is enhanced by far more than eliminating eggs from your menu. Rather than targeting eggs as a contributor to heart disease, I suggest you take a good look at your overall lifestyle as well as dietary intake. As an athlete, you get regular exercise, but do you get enough sleep? Drink alcohol only in moderation, if at all? Eat an overall well-balanced diet? You might want to focus less on whether or not an omelet for breakfast will ruin your health (doubtful!) and instead make other long-term dietary enhancements. That is, could you add more spinach and arugula to your salads? Munch on more nuts instead of chips? Enjoy more salmon and fewer burgers? There’s no question that whole grains, nuts, beans, fish, and colorful fruits and veggies promote heart-health.

Egg truths

  • Eggs are nutrient dense. They contain all the nutrients needed to sustain life. The 150 calories in two eggs offers far more vitamins, minerals, protein, and other nutrients than you’d get from 150 calories of other breakfast foods (i.e., English muffin, energy bar, banana).
  • Brown eggs are nutritionally similar to white eggs. The breed of hen determines the color of the eggs.
  • Yolks contain nutrients that athletes can easily miss out on, including vitamin D, riboflavin, folate, and for vegans, B-12.
  • One large egg has about 6 to 7 grams of high-quality protein that contains all the essential amino acids (such as BCAAs) that are needed to build muscles. Half of an egg’s protein is in the yolk (along with most of the vitamins, minerals, fat, and flavor). The white is primarily protein and water.
  • Egg yolks contain the (once feared) cholesterol. One egg yolk has about 185 to 200 milligrams of dietary cholesterol. That’s more than half of the 300-milligram limit previously recommended by the American Heart Association (and has been dropped).
  • Eggs are a rich in a well-absorbed source of lutein and zeaxanthin, two types of antioxidants that reduce risk of cataracts and age-related macular degeneration.
  • For dieters, eggs are pre-portioned, which can be helpful. Eggs are also satiating. Research suggests people who eat eggs for breakfast tend to eat fewer calories later in the day.
  • What about omega-3 eggs? Are they all they are cracked up to be? Yes and no. Omega-3 fats are thought to be protective against heart disease. Eggs from hens fed flaxseed, algae, and fish oils have a higher omega-3 fat content in their yolk, increasing it from about 50 mg in an ordinary egg to 125 mg in an Eggland’s Best egg. This small amount is tiny compared to the 3,000 mg. omega-3s in a standard portion of Atlantic salmon ( 4-5-oz.).Omega-3 eggs are more expensive than standard eggs: $6 vs $4/dozen. You’ll get a lot more omega-3s by spending more of your food budget on salmon and less on omega-3 eggs. That said, for non-fish eaters, any omega-3 fats are better than no omega-3s.

Stay tuned

Someday, we will have a 100%-clear answer to which foods contribute to high levels of blood cholesterol and if that even impact heart disease risk. That will put an end to the egg-cholesterol-heart health confusion. In addition, we’ll likely be able to benefit from genetic testing that offers personalized nutrition advice. Targeted research that looks at the genes of specific populations, will enable us to know, for example, which athletes can enjoy three-egg omelets (with or without buttered toast) day after day without any fear of impairing their heart-health.

Until then, if your family is predisposed to heart disease, you certainly want to talk with your doctor and ask about not just eggs but also the possibility of getting tested for biomarkers for heart disease, such as Coronary Artery Calcium score, C-Reactive Protein, and a type of blood lipid called Lp(a). You could also get personalized guidance about a heart-healthy diet from a registered dietitian who specializes in cardiovascular disease. The referral list at eatright.org can help you find that expert!

The bottom line

Heart-health is more than eliminating eggs from your menu. Lifestyle choices impact your risks for heart disease. In addition eating more fruits, veggies, whole grains, nuts, and beans, you want to get enough sleep, exercise regularly, consume alcohol only in moderation (if at all), and don’t smoke. Enjoying a three-egg spinach mushroom omelet with whole wheat toast twice a week seems like a satiating way to start a heart-healthy, high energy day—and undoubtedly is more health-promoting than a donut or scone with sweetened coffee!

Reference

  1. Zhong V., Eggs, dietary cholesterol, and cardiovascular disease: the debate continues. J Thorac Dis 2019; 11(9): E148-150

 

Plain Wrap Ride Offers Recreational Bicyclists Event at Redlands Classic

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REDLANDS, California – While the focus of the 38th Redlands Bicycle Classic on April 10-14 is on competition among riders from the pro races to children and youth races, organizers have also made room for avid cyclists who prefer a calmer alternative.

The Plain Wrap Ride provides all the essentials – route sheets, turn arrows, rest stops, support vehicles – minus the frills and expense involved in competitive cycling.

Photo courtesy Redlands Bicycle Classic

This year’s event for solo or tandem riders of all ages features three routes ranging from 23 to 40 to 62 miles, all starting at 8 a.m. at the Bicycle Classic start-finish line on Citrus Avenue in downtown Redlands on Saturday, April 13.

“Come for the ride, stay for the fun,” says RideYourselfFit.org, the organizer, billing the event as a “charity fun ride” in partnership with the Bicycle Classic.

Solo riders pay a fee of $40 online to pre-register or $50 on the day of the ride. Tandem riders pay $50 online to pre-register or $65 on ride day. For qualifying clubs  with 20 or more riders, $10 from each rider’s fee is donated to a non-profit organization of their choice.

Register online at: https://plainwrapride.enmotive.com/events/register/plan-wrap-ride-11.

All three routes will have a rest stop at Crafton Park, located on Crafton Avenue just south of Colton Avenue in Redlands.

  • The Grand Terrace Metric Century Route is 62 miles and includes the Sunset Drive area of Redlands and Dunlap Acres area of Yucaipa as well as portions of Loma Linda, Grand Terrace and Colton.
  • The Crafton Route is 40.4 miles and covers the Redlands-Mentone-Yucaipa area.
  • The Airport Route is 22.6 miles and features a route that includes Highland Avenue and Smiley Heights historic homes.

All three rides conclude at the start-finish line near 6th and Citrus Avenue downtown.

Participants will receive vouchers for use at the nearby Vendor Expo where they can purchase food, craft beer, other beverages and enjoy the activities and then watch three criteriums for junior and professional cyclists at 1 p.m,, 2:15 p.m. and 4 p.m.

For more information, call Greg Armstrong at 909-946-6921 before April 11.

For more info on the Redlands Classic, visit: http://redlandsclassic.com/

 

 

            

 

 

 

Five Tips for Solo Mountain Biking

By Erica Tingey — Solo excursions into the backcountry can be appealing to mountain bikers for many reasons. Some riders seek head-clearing solitude, some people decompress better unaccompanied, and others may have tight schedules with inflexible riding windows. While solo riding can be a transcendental experience, we won’t sugarcoat the obvious: the risks associated with mountain biking increase significantly if you’re riding alone.

Photo John navigating a rock face near Catherine’s Pass, Alta, Utah. Photo by Dave Iltis

If you crash, become lost, have mechanical issues, encounter unexpected weather, or become ill or injured, your chances of returning home safely in a timely manner are better if you’re traveling with friends who can help administer first aid, go for help, or help set up emergency shelters. While riding with friends is generally safer, many mountain bikers choose to ride solo either occasionally or frequently. Below are five tips for riding alone that will increase the safety factor of your adventure!

1. Choose a conservative trail

The mountain community is exceptionally helpful and supportive. Consider well-trafficked trails where you’re likely to see many other users so that if you run into trouble, other bikers or hikers will be able to help you if needed. If possible, find a trail that has good cell phone coverage for the entire length.

In addition, choose a route that is within your comfort level with regard to distance and difficulty. Utilize trails that you are well acquainted with. New, technical trails are best explored with a coach or friends, before you attempt on your own solo excursion.

2. Tell somebody your plan

Let a roommate, friend, or family member know where you’re going, when you expect to return, and at what point they should come looking for you or call Search and Rescue if you don’t arrive when expected. Many mobile apps can help you keep friends updated (see below). As a last resort, when you roll up to the trailhead, don’t have service and forgot to inform anyone of your plans, simply write on a spare piece of paper where you are headed and stick it on your dash visible to the outside.

3. Take navigation

I have often extolled the value of apps like Trailforks, Strava, and Alltrails that allow you to see your location on downloaded maps in real-time; however, they are only as good as your cell phone’s battery. Paper copies of maps—especially if you’re not familiar with a new trail or deep in the backcountry— are always a good idea, and can be kept dry in Zip-lock freezer bags.

4. Travel with a GPS

One of the most important ways to increase your safety on any outdoor adventure is to have a plan for calling for help. Chances are good that your watch and/or smartphone has a built-in GPS. Apps like Strava and Garmin can share your location with select contacts. Alltrails Pro subscribers can set up “Lifeline” contacts who can track your location, and receive pre-formatted status updates as text messages as well as alerts (with your last-known GPS coordinates ) if you don’t finish by your planned time. You can purchase a satellite communicator that can send texts when you don’t have phone service for added security.

5. Be prepared

Riding prepared to handle misadventures is always a worthy goal, but is more critical when you’re alone and can’t count on friends to have the supplies you may have forgotten. Be sure to take adequate layers, hydration, fuel, bike tools, emergency items, and a first-aid kit. I highly recommend you know basic bike mechanics as you start to ride alone. Don’t venture on a 20 mile, lightly trafficked trail if you are unfamiliar with changing a flat tire. If you live in bear country we don’t recommend riding alone, but if you do take bear spray, make noise and slow your speeds around blind corners.

As with so many aspects of mountain biking, the decision to ride solo should be made after carefully weighing risks with benefits. If you do venture out alone, take some extra time to prepare and as always, have a blast!

Study: How Does a Bike Shop Know What to Buy?

By Charles Pekow — How can a bike shop predict what two-wheelers consumers will buy? The art of prediction is still emerging, but one study says the bike’s cost and the income of the buyer play the biggest roles in determining what will make money. The size of the bike and the brand name don’t affect profit as much, says an examination done by the Department of Industrial Engineering, Capital University of Economics and Business, Beijing.

Rydjor Bike Shop in Austin, Minnesota. Photo by “darb02”. This file is licensed under the Creative Commons Attribution-Share Alike 4.0 International license.

With cycling’s booming worldwide popularity, the study says, “businesses in the bicycle market face the challenge of accurately predicting sales to ensure optimal inventory management, production planning, and customer satisfaction.”

The study looked only at correlation and could only speculate as to cause. Possible economies of scale present in large orders increased profit only slightly. But when people are willing to pay more for a premium product, profit rises.

The authors suggest further research into factors they didn’t explore, such as national policy, season, and local terrain.

See Bicycle Sales Prediction Based on Ensemble Learning at:                                              10.54254/2754-1169/59/20231135                                                                                  

Bicycle Portrait: Mosaic Cycles

Mosaic Cycles RT-1d ITR by Above Category, Titanium, Boulder, Colorado

“The legendary Mosaic Cycles RT-1d, re-imagined here along with Mosaic Partner Above Category Cycling of Sausalito, CA, and Mosaic-sponsored rider Brennan Wertz. We’ve put together a one-of-a-kind RT-1 ITR for the 2023 ENVE Grodeo. A full display of Above Category’s ability to leave no detail to the imagination for an ultimate Mosaic drop bar bike. Race-ready road build spec, rider-specific geo and tube choice and an incredible knockout finish and a special addition of a Flip Color shapeshifting look.

Utilizing ENVE’s Integrated Road Fork and a new chainstay design, the RT-1 ITR has the same intuitive steering response, plenty of get-up-and-go out of the corners, the encouragement to rip up your favorite climb, and will give you the confidence to run a larger road tire with room to spare. As usual, this is all delivered by a particular blend & rider-specific selection of double-butted titanium tubing that is infinitely customizable depending on your fit requirements, ride preferences, and build configuration.”

– Mosaic Cycles

Mosaic Cycles. Photo courtesy ENVE Composites
Mosaic Cycles. Photo courtesy ENVE Composites
Mosaic Cycles. Photo courtesy ENVE Composites
Mosaic Cycles. Photo courtesy ENVE Composites
Mosaic Cycles. Photo courtesy ENVE Composites
Mosaic Cycles. Photo courtesy ENVE Composites
Mosaic Cycles. Photo courtesy ENVE Composites

Superday Tour de Prairie Returns To Cheyenne, Wyoming June 22, 2024

CHEYENNE, Wyoming (March 2024) — Mark your calendars for June 22, 2024 when the Tour de Prairie returns, inviting cyclists to embark on an journey through Wyoming’s breathtaking landscapes. This annual cycling extravaganza promises an immersive exploration of the region’s natural splendor.

Photo courtesy Superday Tour de Prairie

Designed to accommodate riders of every skill level, the Tour de Prairie offers routes of 25, 50, 75, and 100 miles. With strategically positioned rest stops and turnaround points, participants can anticipate a seamless and enjoyable ride from start to finish.

The event starts at 6:30 am from the north Shelter in Lions Park, near the Aquatic Center in Cheyenne. Cyclists will pedal through Wyoming’s undulating prairies, taking in the picturesque country scenery along the way.

Photo courtesy Superday Tour de Prairie

A highlight of the Tour de Prairie experience is the opportunity for riders to replenish their energy with complimentary breakfast and lunch provided for registered participants.

Registration for the Tour de Prairie is now open, and cycling enthusiasts are encouraged to secure their spots early to ensure their place in this event. Whether you’re a seasoned cyclist seeking a new challenge or a casual rider in pursuit of adventure, Tour de Prairie guarantees an exhilarating experience for all.

2024 Event Info:

June 22 — Cheyenne Superday Tour de Prairie|, Cheyenne, WY, This long-distance, 100-mile, course route heads out and back from Cheyenne through the open, rolling prairie into the town of Chugwater for a uniquely Wyoming tour. Features 25-, 50-, 75- and 100-mile rest stations/turn around points. Breakfast and lunch are included., Aliea Ednie, 307-757-7166, [email protected], June 22 — Cheyenne Superday Tour de Prairie|, Cheyenne, WY, This long-distance, 100-mile, course route heads out and back from Cheyenne through the open, rolling prairie into the town of Chugwater for a uniquely Wyoming tour. Features 25-, 50-, 75- and 100-mile rest stations/turn around points. Breakfast and lunch are included., Aliea Ednie, 307-757-7166, [email protected], cheyennerec.org/superday-2024

The Athlete’s Kitchen: Eating to Win—Nutrition Tips for Competitive Athletes

“I’m wanting to run the best I can at the Boston Marathon. Any nutrition tips to help me reach my goal?”
“How do Patrick Mahomes and Tom Brady eat to perform at such high levels…?”
“I once heard someone say the best athletes have the junkiest diets. Is that actually true?”

These are just some of the questions I get from athletes who want to eat to win. My (biased) answer is, of course, what and when you eat really matters! While many very good athletes seem to do well with random fueling plans, the question arises: How much better could they be?

While wise fueling plans certainly can enhance athletic performance, many other factors determine whether or not you will get to the winners’ circle. Physiological factors include: muscle damage/soreness, lactic acid build-up, depleted muscle glycogen, low blood glucose, inability to concentrate/poor brain function, under-hydration, high body temperature, gut distress, and injury. Now add environmental factors that you cannot control: heat, humidity, wind, floods, and altitude, as well as the game start-time, time between games, jet lag, and travel-fatigue. No wonder eager-to-win players want to rule-out making any food mistakes. Hence, this article focuses on nutrition strategies you can control to benefit your performance.

While some athletes may perform well with a simple bowl of granola in the mornings, others need a little more complexity, adding the healthy fats of avocado as an additional fuel source. Photo by Dave Iltis
  • Whole grain breads, pasta, sweet potato, quinoa and other starchy carbs—plus fruits and veggies—should be the foundation of each and every meal. Stop thinking carbs are bad, fattening, a waste of calories. False! The body prefers carbs to replenish muscle glycogen stores that get depleted during hard exercise. Training or competing with “dead muscles” is needless and hurts performance.
Pasta is a great source of carbohydrates for cyclists. Photo and dish by Dave Iltis
Pasta is a great source of carbohydrates for cyclists. Photo and dish by Dave Iltis
  • All athletes need a well-fueled brain. If you have not eaten a meal 3 to 4 hours pre-exercise, at least eat 200-ish calories of carbs within the hour before you play to help keep your brain sharp so you can focus and stay motivated to work at a hard pace. For a personalized fueling plan that maintains your blood sugar (and feeds the brain), consult with a registered dietitian (RD)/ board certified specialist in sports dietetics (CSSD).) To find your local RD CSSD, use the referral networks at eatright.org or healthprofs.com.
  • Implement your fueling plan during training, so you have time to tweak it. During a sports event, you don’t want to be guessing if a new gel will digest well.
Commercial sports foods are just one possible aspect of fueling to win. Photo by Dave Iltis
  • Commercial sports foods (sports drinks, gels, chomps, jellybeans, etc.) are pre-wrapped and convenient, but not magical. “Real” foods (dried pineapple, crystalized ginger, peppermints, granola bars, diluted grape juice) also work just as well, if not better, before and during extended exercise.
  • During extended exercise that lasts longer than 60-90 minutes, plan to consume a variety of sport foods/fluids. Each type uses different gut transporters and can reduce the risk of GI distress. A variety of tastes also minimizes flavor fatigue (when you just can’t tolerate one more sip of Gatorade or one more Gu). You can only compete at your best if you can train at your best. That means fueling well every day.
  • Learn in advance what foods/fluids will be available at the event. (Check website for sponsors.) You’ll likely be better off bringing plenty of your own tried-and-true foods that you know will settle well and be readily available—and bring enough to share with your teammates?
  • Maintain adequate hydration during repeated days of hard training. Your goal is to void a significant volume of light-colored urine first-thing in the morning. That indicates you’re starting the day adequately hydrated.
  • Whether programmed drinking (according to a plan) is preferable to drinking to thirst (as desired) depends somewhat on how long you will be sweating. Endurance players can develop a big mismatch between sweat losses and fluid intake, so programmed drinking can be a good plan for them. Players who exercise for a shorter exercise time (<60 minutes) are less likely to become dehydrated, so drinking to thirst is acceptable. • In laboratory-based research, >3% loss of body weight is linked to reduced performance. In real-life, many athletes perform well at higher levels of dehydration. Their motivation to win over-rides the effects of being under-hydrated and lessens its negative impact. But the question remains unanswered: Could underhydrated athletes have performed even better if they were better hydrated?
  • If you think a sports supplement will take you to the winner’s circle, think again. So-called ergogenic aids are only for athletes who first have optimized their daily sports diet. No amount of supplementation will compensate for a poor sports diet.
  • That said, some supplements might enhance performance. These include:
    • Creatine monohydrate. Supplements been shown to increase muscle creatine stores by ~20% and can help you do more repeated sprints. Creatine supplements can be particularly helpful for vegetarians, given dietary creatine is found primarily in meat.
      NOTE: Sporting organizations tend to discourage the use of creatine in younger athletes, not because it will harm them, but because they have yet to learn what their bodies can do naturally. Youth athletes should focus on improving skills more than on taking supplements.
    • Caffeine can reduce the perception of pain, effort, and fatigue—even in athletes who regularly drink coffee. You can consume caffeine via gels, caffeinated energy bars, pre-workout supplements, tablets, and of course, coffee. The problem with coffee is the caffeine content is highly variable, making it hard to define a specific dose. The “best” dose varies from athlete to athlete.
  • Simply rinsing your mouth with a sugar solution (then spitting it out) stimulates reward centers in the brain, allowing you to work harder, perform better. Sugar doesn’t need to be absorbed into the body to offer benefits.
  • Menthol-containing mouth-rinses every 5-10 minutes during prolonged exercise in the heat can allow athletes to feel cooler, work harder, and run faster. But be careful. If you feel cooler—but actually are not, you might over-exert yourself and end up hurting your performance in the long run.
  • Anti-cramping agents such as pickle juice, capsaicin, cinnamon, ginger, or hot or spicy tastes may “distract” the nerves involved with the cramping muscle and may reduce the risk/severity of a muscle cramp. (More research is needed.)

The bottom line

Wise fueling strategies can help get you to the winners’ circle. If you are struggling to find an effective fueling plan that supports your athletic goals, consult with an RD CSSD. Sports dietitians can teach you how to eat to win!

Reference:

  • Burke , L.M. Nutritional approaches to counter performance constraints in high-level sports competition. Experimental Physiology 106 (12):2304-2323 (open access)

Photo Gallery: Cycling in Centro Madrid

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By Dave Iltis — In February 2024, a couple members of the Cycling West crew traveled to Madrid, Spain. We didn’t ride while there due to time constraints and what we felt were not so great riding conditions. We did, however, take lots of photos which we present below.

We stayed in Centro Madrid, the old city, where the streets are mostly very narrow, one-way, and have little room for bikes, cars, and buses to share the road. Centro Madrid is just a small part of the Madrid metropolitan area. With a population of 150,000, it is a small slice of greater Madrid — population 7 million. Our decision not to ride in El Centro should not be construed as a commentary on cycling in the rest of the city, however others have noted the city’s lack of bike lanes.

Deliverista! Calle de Alcala’. Cycling in Madrid, Spain, 2024. Photo by Dave Iltis

That said, there are some positive things about cycling in Madrid, notably Bici Mad, Madrid’s bike share system, which has 611 stations and 7500 electric bikes. If you want to use Bici Mad, however, you must have a European phone number, that +1 won’t cut it. This was another barrier to cycling in Spain’s capital for us.

Delivery riders are everywhere, whereas delivery cars are not. This is welcome change from most US cities where the opposite is true. Similar to New York, Madrid’s food is delivered by bicycle. We saw a couple of bike paths, one protected bike lane, and lots of sharrows, which short of banning cars, were the only bike infrastructure possible on the narrow Centro streets.

We did see cyclists, but nowhere near as many as in other European cities. The website CyclingSpain.com notes, “Spain’s cities are becoming increasingly bike-friendly, but the capital of Madrid is still lagging behind. There is a lot of talk about expanding bike infrastructure, but developments are slow. Biking in Madrid is possible, but you have to be a seasoned cyclist. Madrid is a city made for cars with wide avenidas with four to six lanes. Bikes are formally considered vehicles and therefore can ride anywhere, to the dismay of many taxi and bus drivers who find cyclists particularly annoying.” 

Madrid was full of cars, and overall lacks bike lanes. Spain has told Madrid and other cities that they need to use EU funding to improve bike infrastructure; otherwise, they will lose the funding. When we return, we hope to find more bike infrastructure and have more time to ride. In the meantime enjoy the photo gallery.

Colorado Springs Velodrome Set to Reopen on April 1

The Colorado Springs Velodrome, part of the U.S. Olympic & Paralympic Training Center, will officially reopen for community programs.

COLORADO SPRINGS, Colorado (March 25, 2024) – The Colorado Springs Olympic & Paralympic Training Center Velodrome will officially reopen on April 1, 2024. Together, USA Cycling and the U.S. Olympic and Paralympic Committee will work to not only continue building Olympic and Paralympic champions in the velodrome but reinstating community programs.

The Colorado Springs Velodrome, which has been closed since early 2020, is set to reopen on April 1, 2024. Photo courtesy USA Cycling.

Starting on April 1, the velodrome will be introducing training sessions four days a week, classes for adults and youth, and an 18-race series on select Friday Nights. To register or learn more, visit http://www.coloradospringsvelodrome.org/.

The Colorado Springs Velodrome provides a unique opportunity to the local community being that it also functions as the Olympic Training Center. With several high-level athletes living in Colorado Springs, the community has the opportunity to rub elbows in the Friday night races with Olympic Medalists and World Champions.

USA Cycling recently appointed Robert Mayfield as the Community Coordinator for the Colorado Springs Velodrome. Mayfield brings extensive experience as a top-tier track racer and cycling coach, having previously worked with both the USA Cycling and Paracycling National Teams. Mayfield is eager to start working to revive track racing and training in Colorado Springs for the local community.

“As one of three indoor velodromes in the country, a unique opportunity exists to bring consistent programming to the local ridership. I’m thrilled to share my experience with the community that I’ve been a part of since 2018 and do my absolute best to make a difference and grow the sport,” said Mayfield.

To learn more about the Colorado Springs Velodrome visit: http://www.coloradospringsvelodrome.org/

Visit USACycling.org for more information on the athletes, events, and membership programs, and follow @USACycling across all channels for the latest on Team USA.

Cycling Trivia: The Cobbled Classics!

With the completion of the early season stage races, Classics Season began with Italy’s Milan-San Remo in mid-March. The focus of the cycling world then turns to Belgium and France in April for the Cobbled Classics. The three primary events in this period, now held over two weeks but once held over eight days (known by the Flemish as Holy Week) are Ghent-Wevelgem, Tour of Flanders, and Paris-Roubaix. The latter two are held in greatest esteem, one could even say reverence, by cycling fans, historians, and riders. They are two of the five Monuments in the sport of cycling.

Dave Campbell (right) in Scotland at the 2023 Worlds with “The Lion of Flanders”, a true king of the cobbles: 3x Tour of Flanders winner and 3x Paris Roubaix winner Johan Museeuw! Photo by Dave Campbell

Cobblestone climbs (bergs) feature in the two Belgian events while the “pavé” sections in the French event are flat but longer and much rougher. The wind and rain of the Northern European spring are another key element faced by the riders and a detailed knowledge of the course is key to victory. Unlike lithe climbers and stage racers, the Kings of the Cobbles tend to be bigger and more muscular. Let’s test your knowledge of the some of the greatest cobblestone riders of all time!

Q1. American Greg Lemond, once said it took him five years just to figure out how to ride the cobbled classics, as the Belgians had grown up riding on these roads and knew every twist and turn. What were Lemond’s best results in Holy Week?

Q2. Only one American has won a cobbled classic. Can you name the rider, event, and year?

Q3. Belgian Wout Van Aert is seemingly made to ride the cobbles and is focusing intensely on this years Flanders and Roubaix, forgoing some of the other classics in his pursuit of glory on the pave. Who is the last rider to claim both Flanders and Roubaix in the same year? Perhaps, more importantly for Wout, who was the last Belgian?

Q4. Ghent-Wevelgem has been held on the Sunday between Milan-San Remo and the Tour of Flanders since 2011, but prior to that was held on the Wednesday between Flanders and Roubaix forming an eight day “Holy Week”. Precious few riders targeted all three and the mid-week Ghent was often the race that was skipped or ridden for training. Nonetheless, “Holy Week” holds a special place in the heart of the Belgians, in particular the Flandriens and victory in all three in the same season would be an achievement of epic proportions. Has anyone ever done it?

Q5. Four wins in any one cobbled classic is a bit like five Tour de France wins, a summit few have achieved. In fact, only two riders have, both Belgian and both did it at the same event. Who are these greatest of champions?

Answers on the next page.

Monterey Gears Up for the Largest Ever Sea Otter Classic

Over 1,000 brands, 14 races and 6,000 athletes set to make the 34th edition the biggest and best yet.

MONTEREY, California (March 21, 2024) — The world of cycling is once again preparing to descend on Monterey for the largest-ever edition of the Sea Otter Classic presented by Continental, taking place at the Laguna Seca Recreation Area from April 18-21, 2024.

This 34th edition of the iconic festival will feature a comprehensive four-day celebration of cycling with more brands, more races, and more entertainment than ever before.

This year’s expo is continuing to break new ground with over 1,000 brands in attendance – making it the world’s largest consumer bicycle exhibition. Click HERE for the current list of exhibitors.

Photo courtesy Sea Otter Classic

Demonstrations will be offered by emerging start-ups to renowned industry giants, with bikes and other new products on hand for visitors to sample, along with meet & greet opportunities with cycling legends. Click HERE for more information on demos.

Adrenaline-packed cycling action

In addition to the expo, this year’s show will feature 14 races and rides designed to challenge more than 6,000 athletes of all ages, levels and disciplines. From heart-pounding mountain bike competitions to thrilling road, gravel, para, tandem and e-bike adventures, there’s something for everyone.

Photo courtesy Sea Otter Classic

The headline race event is the Fuego XL 100k on April 19 which kicks off the 2024 Life Time Grand Prix presented by Mazda. This year, the Series prize purse is a record $300,000 and Sofia Gomez Villafane and Keegan Swenson will both return to defend their titles. The Fuego XL 100k also doubles as a qualifier for the storied Life Time Leadville Trail 100 MTB as riders vie for their spot on the start line in Colorado this August.

Photo courtesy Sea Otter Classic

Additionally, the Dual Slalom presented by Fox Racing will also bring world-class MTB talent and our new-and-improved gravel race will skip the singletrack for a purer gravel experience. Participants may register now to secure their spot. Click HERE for full race information.

As a bonus this year, we have enlisted world-renowned chef, Biju Thomas, to curate an incredible complementary buffet lunch for cyclists as they refuel and replenish in our Casa Amigos Riders’ Lounge following each ride. Entry to the Lounge is free for all riders. Click HERE for more information.

Relax and enjoy

Aside from races, a host of recreational rides will be available to soak up the stunning views of Monterey and the Salinas Valley. Click HERE for more ride information.

Off the bike, the event will feature an unprecedented selection of local food and drink options in The Feed Zone, Village Food Court, Brews & Bites area and Sierra Nevada Beer Garden. Participants also can enjoy a host of entertainment options, including shows from the likes of Duncan Shaw and Kenny Belaey. 

Family friendly

The Sea Otter Classic is a family event with many special activities planned for kids. Children 12 and under receive a free Festival Pass and on Family Day (Sunday, April 21), up to two adults may take advantage of free admission if attending with a child.

Photo courtesy Sea Otter Classic

The woom Kids’ Zone is back this year, allowing children to hone their bike skills on age and skill-appropriate obstacles. A separate area will be dedicated to those just learning to ride. 

Photo courtesy Sea Otter Classic

Frank Yohannan, Founder and Event Director of the Life Time Sea Otter Classic, said: “The Life Time Sea Otter Classic is a playground for cycling enthusiasts and the 34th edition is shaping up to be the biggest and best one yet.

“The scope of our Expo is larger than ever and participants will have unprecedented access to the latest products and tech, along with opportunities to meet star riders from every cycling discipline.

“We’re also excited to introduce new initiatives which make us so much more than just a cycling event. We deliver an unparalleled celebration of community and camaraderie, where attendees can connect with fellow riders, share stories, and forge lifelong friendships in a welcoming and inclusive environment. We can’t wait!”

For more information including opening times, parking, travel, accommodation and camping options, visit seaotterclassic.com

Tour of the Gila Stands Strong: Sole UCI Stage Race in U.S. 2024

Tour of the Gila Offers Encouragement to Joe Martin Stage Race, Reaffirms Commitment to Future of American Stage Racing

SILVER CITY, New Mexico (March 22, 2024) — In light of the news that Joe Martin Stage Race is canceled this spring, Tour of the Gila organizers wish to express support and state their commitment to sustaining American road bicycle racing.

With a close peer relationship, Tour of the Gila and Joe Martin Stage Race are America’s two UCI stage races. With the postponement of the latter, Tour of the Gila will be the sole UCI stage race offered in the U.S. in 2024 and North America’s only multiday UCI event for both men and women.

UCI Men hunt for victory on Stage 2 of the 2023 Tour of the Gila. Photo courtesy Tour of the Gila

Tour of the Gila is going on 37 years of offering stage racing for cyclists at all levels. Similarly, Joe Martin Stage Race by All Sports Productions has offered amateur stage racing for 46 years, USA Cycling professional racing for 21 years, and UCI racing in North America for nine years. Sharing comparable longevity, Tour of the Gila organizers sympathize with the annual struggle to keep up with the rising costs of producing multi-day races, grow corporate and stakeholder sponsorship, and secure consistent funding.

Traditionally situated near Tour of the Gila on the American road racing calendar, Joe Martin Stage Race plans on working toward a 2025 race. So, along with Joe Martin Stage Race, Tour of the Gila is in talks with USA Cycling and other American stage race promoters to bring more cohesion and coordination to the sport nationwide. To start, teams can expect a survey from Tour of the Gila, Redlands Bicycle Classic and Joe Martin Stage Race. Input from these stakeholders will inform collaborations and influence the national racing calendar. Allied in the commitment to the future of cycling in the USA, these races will continue supporting and partnering with each other for years to come.

Montana to Build Freeway to Multi-Use Trails

By Charles Pekow — It will be easier to get to two multi-use trails in western Montana, thanks to a federal grant. The Montana Department of Transportation received a $31,977,319 National Infrastructure Project Assistance grant from the U.S. Department of Transportation for the Mineral County I-90 Improvement Project near the Idaho border.

I 90 Clark Fork River Bridge/Alberton Gorge. Photo courtesy State of Montana.

The project will improve highway access to the Northern Pacific (NorPac) and Route of the Hiawatha trails. The two trails connect and cross state lines. See https://www.transportation.gov/sites/dot.gov/files/2024-01/MEGA%20Fact%20Sheets%20FY%202023-2024_Final.pdf