The Updated First Timer's Guide - Part 1

The TransRockies has evolved over the past 10 years, and so I've made a few changes to the First Timer's Guide. If you have any comments or questions, please let me know.

Part 1 - Training

Congratulations! You’ve signed up for your first TransRockies and now you need to whip the body and mind into shape.

Before we get started here is my disclaimer. I’m not a trainer; I’m just a regular guy who has finished a few long races. I did my first cross country race in 2003. It was the Test of Metal in Squamish, BC and I was 45. Have I learned a few things? Yes. Am I an expert? No, and I don’t pretend to be. Up until 2010 I’d never been on the TR podium or even been close. (And getting 3^rd in 100+ in 2010 was a bit of a fluke. My results in 2011 confirmed that.)

There are a couple of things that you should bear in mind when preparing for the TransRockies.
1)     It will likely be the hardest thing that you’ve ever done on a bike.
2)     Two thirds of finishing the TransRockies is thinking that you can and keeping going for seven days.

I’m assuming that by the time May rolls around you’ve built up a base; you’ve done a bunch of climbing, and put in enough intervals to hate them. You need to have a few thousand kilometres under your tires before you arrive in Fernie.  You’ve also figured out a few ways to squeeze enough riding into a life that already includes a job (or jobs) and a family. You’ve explored the obvious choices.

1)     Riding on the rollers in the early morning or late at night. Boring, but it gets the job done.
2)     Commuting or part commuting by bike. On wet winter days I go to work by public transit and come home by bike.  This takes good lights and even more important, good footwear. But arriving home to a nice hot shower is rather pleasant.
3)     Crosstraining with the family. If it is cold and snowy get some XC skis or snowshoes.

But many people live in places where that don’t have the choice of riding outside 300+ days a year with a 1,000 metre climb a 30 minute bike ride from home. Here are some of the more creative training regimes I’ve heard of.

1)     Doing laps up and down a multi-story parkade in the middle of winter in Winnipeg, Manitoba. Freezing cold, but a little bit sheltered from the wind and decent traction.
2)     Riding into every possible headwind in Windsor, Ontario.
3)     Doing 30+ hill repeats day after day on a 40 metre ski hill in Edmonton, Alberta.

You should have experience riding in cold, wet, hot, dry, dusty and muddy conditions. It is important for you to know how you, your clothing, and your bike will perform in the variety of conditions that you could encounter. (And if 2008 is any guide, all of the above on day 1.)

For most people the hardest thing about the TransRockies is riding long stages day after day. The average rider will spend about 30-35 hours riding over 7 days. (And some will spend closer to 50 hours on their bikes.) If you are not used to riding back-to-back 4 to 6 hour days you will definitely have a problem. You need to get your clothing and nutrition sorted out long before you get to the start line. Get shorts that are comfy and make sure that you have them broken in, but not broken down. Find out if your shoes are comfortable riding for hours on end and then hiking up steep slopes. Figure out if your outerwear will keep you warm and dry.

By the time June rolls around you should be doing long, 3+ hour, rides a couple of times a week. Don’t make the mistake that a lot of people make and just look at the length of your ride. Four hours off-road on your mountain bike is a lot harder than four hours on your road bike. Even though the amount of hike-a-bike has declined a lot in recent years, you must still be ready to shoulder the burden. Different frame designs present very different challenges when walking. You need to build up some experience carrying your bike up the steepest trails you can find. It won’t be fun, but it will be great preparation.

By the time July arrives you should be ready for a couple of back-to-back 4 to 6 hour rides. This will give you a good idea if your training has prepared you and if you’ve got the food and nutrition side sorted out. Also, if you are anything like me, all of this riding should give you some experience with doing repairs on the trail. Flat tires, broken chains, and shifting problems are the most common problems on the TransRockies, and a bit of practice resolving them quickly will help you between Fernie and Canmore.  

The TransRockies has developed into one of the world’s great epic mountain bike races. With fabulous terrain, great support and a challenging route it is the experience of a lifetime. It will be unlike anything you’ve ever done before, but going in with a bit of advanced knowledge will make it a more enjoyable experience.