Living by your own advice (Or looking for a partner for TR 2012)

It is tough to live by your own advice. And I'm a living example.

Every year I tell people that if they want to get the most out of the TR they should ride with their partner as much as possible before the race.

And this year, due to injury and personal reasons, I've had two partners drop out. My youngest brother fell down the stairs at home and broke his leg. My other partner had to pull out for personal reasons.

So here I am, 5 weeks from the start, with no partner.

Anyone interested in riding with me this year?

What can I bring to the table? I'm a very experienced mountain bike stage racer. (8 TransRockies and 1 BC Bike Race.) I'm competitive and was on the podium for 5 stages in 2010 and came 3rd over all in the 100+ category.

What am I looking for? Ideally you'd be either 45+, so we could race in the 100+, or 25+ and female so we could race in the 80+ mixed. In one day races my target, that I usually hit, is the winner's time plus 50%. (So if they finish in 2 hours my target is 3 hours or less.)

So if you think things might work out, drop me a line.

The Updated First Timer's Guide - Part 12 (Safety)

We’re in the middle of nowhere riding long hard days. Well guess what, things happen and we all need to be prepared.

Safety

With 500 riders pushing themselves in hard technical terrain it is inevitable that accidents will happen. People will get injured and it is up to all riders to make sure that they can help their partner, and themselves, if things go a bit “pear shaped”. These are a few of the essential things to carry with you. With luck you may not need them, but as the Boy Scouts says, “Be prepared”.

• A whistle. – In the event that you get into trouble and need to call for help a whistle is the best option. The international distress signal is three short blasts. While you can’t call for help for hours, you can blow a whistle indefinitely. The Fox whistles, a great Canadian invention, are light, plastic, “pealess”, and just about indestructible. Clip one on your hydration pack and with any luck you’ll never need it.

• Matches or a lighter. – If you are cold and wet, a fire is great. Also if you are lost the smoke will tell a search party where you are. But remember, it is summer time and it can get very dry. If you do need to start a campfire make sure it does not get out of hand.
• Emergency blanket – These things way next to nothings and are wind and waterproof. If your partner gets injured, wrapping them up in the blanket can mean the difference between a bit of discomfort and life-threatening hypothermia.
• A flashlight. – It does not need to be huge, I bring a little LED light, but if out are stuck out after dark it gives you something to signal with.
• Pressure/triangular bandages. – These have been a staple in first aid kits for years. You can use them as a pressure bandage on a wound, or craft a sling or splint. Your use of these will be greatly aided by a wilderness first aid course.
• Pay attention to your partner. – Everyone will be hot and tired and the risk of dehydration is high.  I’ve had partners get dehydrated on more than one occasion. You must make sure they are drinking and sweating. The biggest problem with dehydration is that by the time you think it is a problem you’re often too late. You have to drink before you are thirsty and keep drinking all day long. (And all evening and night too.)
• Pay attention to the course descriptions. – The course descriptions are vital. Every year someone does not pay attention to the warnings about cross ditches and wipes out.
• Pay attention to Drew Parker. – Drew’s crew of medics have a tonne of experience with the TR. When they tell you to drink a lot, drink a lot. You really don’t want to be waiting for them to stick a saline drip in your arm.
• Check in. – If you don’t check in at an aid station, or the finish, the organizers will send out a search party. If you need to drop out make sure that someone knows where you are, what problems you have, and what you plan to do. If you get lost the best advice is always to stay put. A search party will have a much harder time finding a “moving target”.
• Have fun. – The TR is my favourite seven days of racing/riding each year. I am so excited about this year’s TR. I’m expecting things to be even better. For 2009 I created the Ambassador Program to try and make sure that everyone had as much fun as me. In 2010, much to my surprise I ended up on the podium in the 100+ category. This year I’m looking forward to racing with a new partner, and seeing friends both old and new on the trails.

So, there you have it. My advice for all it is worth. I hope that this is useful.

The Updated First Timer's Guide - Part 11 (The Evening Meal)

You’ve finished your day of racing, showered, changed and dealt with whatever bike issues you might have. You need to get fed and informed every night, so make the best of it.

Evening Meal

The evening meal is more than just a chance to fill the belly. It is a great opportunity to meet and talk to new people and find out about the following day’s route. The route descriptions can be a life saver. Paying close attention can save you lots of grief.

• Don’t panic about arriving when the doors open.  – There will be lots of food and standing in line for ½ an hour may not be the best thing for your legs. But you can’t turn up at 8:00 pm and expect to be fed. I usually eat around 6:30. This gives time for the initial rush to clear and still gives me plenty of time to eat, and get seconds, before the awards and videos.
• Eat a lot. – The food is great. By the time you get to day three or four eating becomes a bit of a chore. Luckily good food makes it an easier chore to endure. Considering that we’re in the middle on nowhere for a big chunk of the week, the food and service is remarkable.
• Drink a lot. – From the time you finish until the time you got to sleep you should be constantly drinking. If you don’t have to get up in the night to pee, you are not drinking enough. I always have a water bottle for H2O with me and usually manage about two to three litres between the afternoon and evening.
• Sit with different people. – You are doing the race with some really fascinating people. I love talking to new people every day, and dinner is a great chance to meet some new faces.  (Or see familiar faces without their helmets and glasses.)
• Stay for the awards. – I always find it remarkable how some people manage hobble up on stage to collect their certificates. By the end of the week about ½ of the top finishers seems to be sporting bandages in one place or another. They all deserve our support.
• Stay for the photos and videos. – Some of those shots are amazing. And while we are going hell-for-leather we might not be paying quite as much attention as we should to the beautiful country we are riding through.
• Pay attention to the route previews. – The Google-assisted route descriptions are great. I don’t think there is a mountain bike race that takes riders through such spectacular and remote country. One of the side effects of this is that the route finding can be a bit challenging at times. (Well, it is the TransRockies Challenge.) The route descriptions are detailed and entertaining. Pay attention and you’ll benefit.
• Pay attention to Drew Parker. – Drew’s crew of medics do so much to keep the racers going. They are in the middle of nowhere keeping track of people and making sure that everyone is safe and sound. Their advice is based on a tonne of backwoods experience. Ignore it at your peril!
• Get an early night. – You should be tucked up in your sleeping bag and asleep by 10:00. Have your headlamp and water bottle in the tent pocket for those necessary trips to the toilet.

So, only one more instalment to go and it will be on safety. A critical area for everyone.

The Updated First Timer's Guide - Part 10 (Travel)

With 500 riders from over 20 counties, many people are going to have to travel long distances to do the TransRockies. Whether you are flying or driving you will have to be far more organized than if you are doing a local race.

Travel

Between 2004 and 2007, I drove to the TransRockies from Vancouver. I was dropped off at the start and picked up at the finish. (I did the race while my wife visited family in Calgary.) In 2008 I flew and it was a real eye opener. But regardless of how you are travelling here are few tips to make your TransRockies more enjoyable.

• Use a list when packing. - I have a ridiculously complete list in an Excel spreadsheet, and I still manage to forget a few things every year. Discuss the list with your partner to make sure that you are not duplicating things, or leaving out key items assuming that they will bring then. (Of course, she'll bring a pump!)
• Practice packing and unpacking your bike - Only by doing this will you make sure that you can fit your bike into the case/box etc that you have. If you've never packed your bike in a box before, it might a good idea to visit your local bike shop. Most bike shops will pack up your bike for a reasonable price and they'll have all of the packing materials to protect you bike in transit. Even if you pack the bike yourself, go to your local shop to get a bike box and all of the doodads that manufacturers use to protect bikes in transit. (I recently saw a large plastic disc that fits into the axle to protect the disc brake rotor. Very smart indeed,)                   
• Bring any required tools - If you need a tool to put your bike back together, bring it. Three years ago I planned to change my pedals before the race, but my crappy little multi-tool didn't provide enough leverage to remove the old pedals. A kind mechanic helped me.
• Arrive early - I'm not talking about getting to the airport, but that's never a bad idea. I'm talking your stay in Fernie. You should plan to arrive at Fernie no later than Thursday. Unless you are coming from Calgary, you will have been in a car or airplane for the better part of a day. You'll be stiff, sore, tired and dehydrated. You body will need time to recover before your start racing. You'll also almost certainly be at a higher altitude than you are used to. The more time you have for acclimatization the better.
• Plan ahead. - If you are flying there are many things that you won't be able to bring on the plane. The airlines tend to frown on CO2 inflators (Pressurized gas) and chain lube (Flammable). If you are flying and plan to use CO2 inflators you will need to buy them in Calgary or Fernie. A trip to The Bike Shop (http://thebikeshop.com/) might not be a bad idea.
• Check your travel insurance. - If the airline loses your bike or your luggage what happens? How long to they have to find it? Read the fine print on your ticket to make sure that you won't be left high and dry. Some supplementary insurance could be a real life saver.
• Get to the airport early. - When flying with a bike you are not the norm. You'll have to drag your bike box all over hell's half acre to drop it off. (Be sure to bring a roll of packing tape as you may be required to open up the box for security.)
• Book your start/finish transfers - If you are flying into Calgary the easiest way to get to the start and from the finish is with the TR’s transfer partner.  There are lots of choices this year, but you need to book by July 15^th. (See the TR website for information on how to book your transfers. (http://transrockies.com/trc/transfers)
• TransRockies and TR3 Pre-Race Shuttles – Calgary to Fernie
•  Wednesday, July 25 – 2:00 PM
•  Wednesday, July 25 – 8:30 PM
•  Thursday, July 26 – 2:00 PM
•  Thursday, July 26 – 8:30 PM
•  Friday, July 27 – 2:00 PM
• Canmore to Fernie – Saturday, August 4 – 10h00 – $99 per person plus GST
•  TR3 Post Race Shuttles – Fernie to Calgary
•  Fernie to Calgary Airport – Tuesday, July 31, 07h30 – $99 plus GST
•  TR4 Pre-Race Shuttles – Calgary to North Fork Recreation Area
•  Tuesday July 31
•  Calgary Airport 8 am
•  Hilton Garden Inn 8:15 am
•  TransRockies Post-Race Shuttles Canmore to Calgary
•  Canmore to Calgary Shuttles will be offered by Banff Airporter. Banff Airporter runs a regular schedule every one to two hours from Canmore to the Calgary Airport. Use the link below to book your transfer. Be sure to book the “extra luggage” option to cover your bike. The fare including the bike is $63.37 including taxes.
• Book your hotels. – People who’ve done the TR have their favourite hotels in Fernie. There are lots of choices from funky B&Bs to luxury suites. I’m partial to the Park Place Lodge. It has a pool and hot tub and that hot tub feels so nice if you are trying to keep your legs in shape for 7 days of racing.

In the next instalment, I'll cover the dinnertime meal and then in the final instalment I'll deal with safety.

The Updated First Timer's Guide - Part 9 (After the Finish)

You’ve made if through the aid stations, dealt with a flat or two and now Drew Bragg has called out your names as you cross the line. Now comes the most important part of your day.

After you cross the finish line

The TransRockies will take more out of you than you expect. By the time you cross the finish line you’ll be all in. But what you do over the next hour or so will make all the difference in the upcoming days. You need to pay the most attention to the three Bs; body, bum, and bike.

• Body – There are lots of schools of thought about recovery however most people agree that you need to get some protein as soon as possible. At some of the stage finishes there are people selling burgers etc., other people will rely on a recovery drink of some sort.  I bring along a couple of 35mm film canisters with my recovery drink powder and mix it up right after I finish. Either way, you need to get some protein in you within the first 15 minutes after you finish. And a litre or so of liquid will also help your recovery. This is also the time when you may want to book your massage, assuming you have not pre-booked them in advance.
• Bum – Get out of that wet chamois ASAP. I know, you’ll be tired and feel like just lying down and having a snooze, but your bum will thank you for the change. After downing my recovery drink I grab my duffle bag and find a spare tent. I pull out my clothes and towel and head for the showers. With the new shower truck the wait times are usually very reasonable. (The wait time is usually under five minutes.) If, for some reason, the shower line-up is too long, get out of your riding gear before your shower.  After your shower dress in clothing that is, as they say, cool and breezy. The “commando” option is to be recommended as it will allow plenty of air circulation to the nether regions.
• Bike – I have seen too many people in their stinking, soggy riding gear standing in line to wash and detail their bikes. Unless your bike is going to need a long session of TLC from the mechanics at The Bike Shop, your bike can wait until after you’ve showered and changed. When cleaning your bike the want to get the mud out of the drive train. Apart from that, the rest of your bike just needs a quick once over. In some locations the hoses are pretty high pressure, so you need to be careful that you don’t drive water and dirt into the bearings, bushings and pivot points.  After you clean your bike, dry the drive train as much as possible and give the chain a quick coat of lube.  Then check the tire pressure and you’ll be ready to roll for the next day. If the line-up for the bike wash is huge, you and your partner may want to share the waiting. One stays in line with the bikes while the other showers and then you swap.
• Massage Therapy – Even if you don’t use a massage therapist any other time of the year, on the TR the massage therapists can be a life saver. The time blocks are usually 30 minutes. I usually start with shorter blocks at the start of the week, and work up to 60 minute blocks by day five or six.
• Swim – In a few locations there is water on-site or very near. Even if it is cold, the water will do your legs the world of good. You’ll need something quick drying to wear that will preserve a modicum of modesty. (So light coloured shorts that go transparent when wet are right out.)
• Put your feet up - You do need to get off your feet, out of the sun and relax. As I mentioned in an earlier instalment, a faster finish will give you more time to rest and relax. And good relaxation, with your feet elevated, will make you feel much better. Some people like to read; others listen to their iPods and relax. But no matter what you do, you should avoid walking around as much as possible and let your legs recover.

Well, only a couple more instalments to go. I’ll be covering the evening meal, travel, and safety. These instalments are based on my experiences, mistakes, and hard earned lessons on the TransRockies since 2004. I’d welcome any suggestions, corrections and/or additions from other riders.

The Updated First Timer's Guide - Part 8 (Racing)

Everyone has counted down the final 10 seconds, the starting gun has fired, Drew Bragg has played Highway to Hell, and now you’re off and racing. What do you need to do to make for a happy day’s racing?

On the course

Racing in the TransRockies, and racing with a partner, is a big change for many people. There are a few big things and lots of little things that you need to pay attention to in order to have a great experience.

• Dress alike. (If possible, you and your partner should dress in similar jerseys. This will make it easier to locate each other. Wearing the TransRockies jersey you got when you registered in Fernie is the surest way to lose your partner in the crowd. The jerseys don’t have to match, but if they similar in colour you’ll have an easier time keeping track of each other. This can also help if you lose your partner and need to ask passing teams if they’ve seem your partner. “In a jersey like this”, is a much more useful description than “In a TR jersey”.)
• Stay together. (This is easier said that done. Not everyone climbs or descends at the same speed. It is very easy to get separated from your partner if you are not paying attention. Staying together is made easier if you have distinctive jerseys.)
• Call out to your partner. (Let you partner know where you are. When riding behind my partner I called out regularly to let him know I was right behind him. The last thing I want is for him to turn around to look for me and crash into a tree.)
• Have a plan for separation. (Even with the best of intentions people do get separated on the course. The rules say that you should be within 2 minutes of each other but it does happen that one team member gets delayed. You should agree that if you do get separated to meet just before the next aid station. )
• Share the load. (People ride at different speeds. Each rider should be self-sufficient, but teams that are weight conscious will pare down a bit. You’ll only take one multi-tool, one pump, one patch kit etc. Some teams shift the weight to the faster rider but each rider should have a derailleur hanger and be able to deal with a flat, i.e. one with the pump and the other one with the CO2 inflator. But the rider with the team’s toolkit should go last.)
• Make sure you eat and drink enough. (In all of the excitement it is easy to ride hard and not eat and drink enough. This is especially important early in the day.  And in addition to making sure that you eat and drink enough, you also need to keep an eye on your partner. This is critical when it is hot and dry. On three or four occasions I’ve had to give water to other riders who were hot and dehydrated. Luckily in all but one case their partner had been keeping an eye on them, the situation was not too severe and the riders recovered to ride the next day.)
• Make sure you check in at the aid stations. (Failing to check in at the aid stations can cause huge headaches for everyone. The organizers can spend time looking for people who missed checking in. It is your responsibility to make sure that the volunteers at the aid station get your team number. Call it out to them to be sure.)
• Have a plan for the aid stations. (Some people like to stop and chat at the aid stations; I like to get in and get out in a couple of minutes. I drink two cups of water and refill my water bottle and grab a couple of chunks of fruit. Then I refill my hydration pack bladder with water and top it up with Gatorade powder. Finally, if necessary, I lube my chain and my partner’s chain and roll out. The faster rider should have the lube in their pack as lubing your chain and putting the lube away can take a minute or so. Easier for a faster rider to catch up with a slower one. It also gives the slower rider an easier start from the aid station.)
• Don’t be a hero. (There comes a time in every TR when one member of the team will try and convince themselves, and their partner, that they are doing fine and don’t need a hand up that hike-a-bike. If you are doing well and your partner is lagging behind then offer them assistance. At times I’ve pushed two bikes up the hill, carrying one bike while pushing another but I’ve also surrendered to fatigue and let my partner push my bike for me.)
• Remember, the team does not finish until the slowest rider crosses the line. (As 2008 80+ winner Jon Gould remarked, it is the job of each team member to make the other faster. Everything that you can do to make your partner faster is worth considering, and vice versa.  The sooner you finish the happier you’ll be. I’ve done the TR and had times of over 55 hours; I’ve also finished in 37 hours. Faster is better. You have more time to rest and recover and on a long race like the TR rest and recovery becomes essential to survival.)
• Stop to help fallen riders. (The TR takes you through some of the most isolated areas in southern British Columbia and Alberta. For three days there will be little or no mobile phone service. As you might imagine, this can make evacuation of injured riders a huge challenge.  If you see someone stopped by the side of the trail make sure they are okay. In most cases it will just be a flat or a minor mechanical problem, but if someone is injured extra help may be needed. Or it may be like the case of the rider that I helped in 2008. He was by the side of the trail converting his bike into a singlespeed. He’d snapped his derailleur hanger and didn’t have a spare. We rode the same brand, but different models and lucky for him my hanger fit his bike and I was carrying a spare. And you never know, the racer who takes this advice may be the one who stops to help you.)

Next time I’ll cover the most important part of the TR, post-race recovery. Do it right and you’ll be happy and healthy. Do it wrong and you’ll be sore and miserable.

The Updated First Timer's Guide - Part 7 (Race Morning)

You’re now ready for your first stage of the TransRockies. You just need to turn up by start time and you’re good to go. Right? Wrong! Being prepared in the morning can be the difference between a great day and a thoroughly miserable experience.

Getting Ready to Go

While a lot of this advice will seem blindingly obvious, if you can develop a good routine, by day 4 or 5 you’ll be very thankful. As the race progresses you’ll be operating on autopilot, and on some days that autopilot may seem a bit misguided. (In my first TR I was in a big rush on Day 3 and put my shorts on backwards and in my fatigued haze I didn’t notice it for an embarrassingly long time.)

• Get up at least two hours before the start. (Most of the starts are at 8:00 or 9:00 and you’ll often be cold and stiff first thing in the morning. You’ll need the time for eating, drinking, packing, stretching, and preparations.)

• Establish some sort of schedule.  (For me it is dress, wash, eat, pack, prepare food and drink, prepare my bike, and get to the start area. You’ll figure out what works for you and your partner.)
• Get dressed. (Although post-race time in wet chamois is a recipe for disaster, I usually dress in my riding clothes, with other layers over the top, for breakfast. It saves lots of time later on. If you are not tenting it, you’ll have a bit more flexibility and may choose to delay getting into your riding gear until closer to the start time.)
• Eat breakfast and lots of it. (The food at the TR has improved dramatically since I did my first TR in 2004. There is plenty of choice and lots of supply.  And you can go back for seconds. TR breakfasts are the only time of the year that I eat oatmeal. I find it is the perfect pre-race fuel and very filling. But the menus will be posted in advance and you’ll know what you’ll want to chow down on.)
• Pack up. (Every morning you’ll have to pack up everything and fit it into the capacious TR duffle bag. The duffle bags must be delivered to the luggage truck before the start. The less stuff you unpack at night the less you’ll have to stuff back in the following morning. Note: most people find it easier to carry the bags with their partner, or they use their bike a trolley.)
• Prepare food and drink. (I try to keep my food and drink organized when I’m riding. I use lemon/lime Gatorade and bring some extra with me in empty 35mm film canisters. I keep some food; bars and Sharkies, in my jersey pocket with the balance in my hydration pack. I partially open the packaging for the bars to make it easier to eat on the trail. I keep some gels under the hem of my shorts, while some people tape gels to their frames.)
• Check your bike. (You need to give your bike the “once over”. Tires go flat over night and you may need to fix and/or replace a tube before you’re ready to ride. A bit of lube on the chain never goes astray either.)
• Check in at the start. (You MUST check in at least 15 minutes before the start time. This will give you time to discuss your plans for the day with your partner and deal with any last minute problems. Also checking in early will also mean you have a better position in your start block. On some stages there are areas of potential congestion close to the start, the better your position, the less likely that you’ll get stuck in traffic.)
• Pay attention. (There may be advice or route changes that is announced to the riders at the start. This can be stuff like cut-off times or other such crucial information. You would not want to miss a cut-off time by 2 minutes because it changed and you were not paying attention.)
• Have fun. (You’ll be riding with your 500 newest friends. So, ride fast, be careful and make friends with the other teams. For most people the TR is a once-in-a-lifetime experience. Make the most of it.)

In the next instalment I’ll deal with the actual mechanics of riding stages in the TR; riding with a partner and handling the aid stations.

The Updated First-Timer's Guide - Part 6 (Race Preparations)

You have your bike, all of your clothes are sorted out and ready for the TR duffel bag. Now you are wondering what, apart from endless hours of training, you need to do to get ready for the race.

Before Fernie

If you’ve been diligent with your training you’ve had lots of long (4+ hour) rides and you’ve got your eating, drinking and equipment sorted. You know what drink mixture suits your system at the end of a hard day, and what flavours of bars and gels you can tolerate. So what else do you need to do to prepare for the race?

• Bike Overhaul (Before you get to Fernie your entire bike needs to be overhauled. New cables, wheels trued and bearings checked, freehub body overhauled, BB serviced/replaced as necessary, fork and shock serviced, brakes bled and pads replaced. With all of this work, you likely won’t get much change from $200 or so, but it is essential that you bike is in top notch condition before the race.)
• New Drive Train (You are going to start with a bike in great condition and beat the living hell out of it. Riding through mud, dust, water, logs, rock and trees can do that. Your bike will take a terrible beating. Start with new rings, chain and cassette. At the very least by the end of the race you’ll probably have to replace your chain.)
• DIY Maintenance (The one skill that most mountain bikers seem to have down pat is repairing flat tires. But there are a few other tricks that you need to have in you metaphorical toolkit. You need to be able to “break” you chain and repair it. I use SRAM chains and their PowerLink makes this a breeze. If you use Shimano chains you’ll need to practice fiddling with a master pin, or use the SRAM PowerLinks. (Yes, they will work.) You also need to be able to adjust your shifting. Learn how to play with your barrel adjusters and the limiting screws on your derailleurs.)
• Shifter Cables (This is one service that your bike WILL need over the 7 days. While the mechanics are good and fast, if you can do it yourself you’ll not have to worry about getting in the back of the queue. When you have your bike serviced before the race get the mechanics to provide you with a replacement set of housing, caps and cables pre-cut to fit your bike. This will make replacement a 15 minute job. If you’ve done this at home before the race so much the better.)
• Practice with everything (I know this sounds silly, but you need to make sure that everything works together. I learned lesson the hard way in 2007. I was using Torelli tubes, and they don’t have a threaded stem. My CO2 inflator had to screw onto the tube stem in order to make a good seal. So, I got a flat and the CO2 inflator didn’t work properly. My partner had the pump, but he was just ahead waiting for me to catch up. Luckily a passing team loaned me their pump and I was back in business quickly.)
• Disassemble, pack and assemble your bike (This is something that you’ll have to do on your own. Ideally your bike will arrive in the same condition that it left in, but be prepared to do some repairs and maintenance. In 2006 I saw a team in the parking lot replacing a brake rotor that had been bent in transit by the airline. Luckily they had both the necessary tools and a spare rotor.)

In Fernie

I was so glad when we returned to the start in Fernie. In Fernie there are grocery stores and restaurants galore. There are also a number of bike shops and they will be busy.

• Arrive a couple of days early (This is critical if you’ve had a long flight to get to Calgary. When you fly you get dehydrated, that combined with the dry climate in the Rockies, and the drying effect of higher altitudes means that you will need a few days to get hydrated again. Also, if you’ve come from a much lower altitude the extra time to acclimatize will do you no harm. This also gives you time to deal with anything that been lost, damaged, or forgotten. )
• Take it easy (This year the first stage is a time trial and stage two starts with a killer climb. The time trial is only 30 kms, but if you do pre-ride it, take it easy.)
• Watch out for bears (The entire TR route is bear country. Bears, especially ones that are used to living around people, can be problematic. Make noise, never ride alone, and know what to do if you encounter a bear. Check out the Parks Canada website for bear tips. This year bear spray is mandatory, and they will be checking.)
• Talk to your new friends (The 2011 had almost 500 riders from over 20 countries. Every year I’ve met some really interesting people and learned more about the world. One of the oddities of the TR is that every meal you see people that you don’t recognize. Often these are people that you’ve been riding with each day, but without their helmets and glasses you have no ideas who they are.)
• Pre-ride the start of the stage (I know, I said not to burn yourself out with huge climbs, but it is important to get some idea of what you are up against. The first stage starts with a fast trip down the main street in Fernie and then heads up into the singletrack. Preriding the first couple of kms will give you an idea of how to pace yourself.)
• Ride with your partner (This falls into the category of the blindingly obvious, but it is essential. Ideally your partner is someone that you’ve trained with over the months before the TR. But that is not always possible. On my first TR my partner and I had our first ride together on the Friday evening. A real eye-opener for both of us. My younger brother keeps threatening to come and do the TR. We’ve had fewer that a dozen rides together, and that was 7 years ago. So, if he does the TR we’ll have to figure out how our speeds match.)
• Be nice to your support crew (If you are travelling with support crew treat them well before and after the race. Over the next 7 days they can make all the difference in the world. Some day you’ll probably come in to the stage finish is a foul mood. But your smiling support crew has been waiting there for hours with food and drink for you and they are so happy to see you cross the line.)

The Updated First Timer's Guide-Pt 5 (Clothing & Equipment)

You’ve got your bike clothing and equipment sorted out, so now you need to figure out how to fill up the rest of that gigantic duffel bag.

Clothing

While you will want to make your clothing as flexible as possible, there are a few items that you’ll want to bring to wear off the bike. (I acknowledge that my clothing recommendations are rather male-oriented. Two reasons; I’m a guy and I couldn’t ask my wife for help. She does not ride and thinks I’m a daft git for doing the TR year after year. I’m sure female newcomers would welcome the wisdom of any TR veterans when it comes to clothing and equipment.)

• 1 pair long pants (Jeans are a fairly bad choice. They’re heavy, bulky and take ages to dry out. I bring a pair of lightweight polyester/nylon blend pants. They dry in a flash and pack up to almost nothing.)
• 1 pair shorts (Again, a quick drying synthetic is a good choice. Pick a dark colour as you may want to use them as swim shorts along the way.)
• 1 pair fleece pants (The mornings and evening can be pretty cold, and folded up they make a good pillow.)
• 1 fleece vest or down vest (Warm, compact and a good pillow. If you are more sensitive to the cold you may want to opt for a fleece jacket or lightweight down jacket.)
• Small underwear (No, not for the kinky effect, but to facilitate your modesty and the probing fingers of your massage therapist. Boxers allow for plenty of air to circulate and keep you dry and comfy after your ride, but can be a bit restrictive when you want your massage therapist to pound your aching muscles. In 2009 the female member of the tandem team recommended bringing a loose skirt to maintain some semblance of modesty during massages. Great idea and something that never occurred to me.)
• 1 short sleeve tee shirt (I have a great shirt that my first TR partner Jim brought back from La Ruta. Synthetic, quick drying, loose and comfy.)
• 1 long-sleeve tee shirt (Again, synthetic is the best choice. Quick drying and in a pinch you can wear it while riding if the weather turns really cold and nasty.)
• 1 pair hiking boots or shoes (They’ll make a welcome break from your riding shoes. They need to be waterproof as you may have to deal with wet grass and mud around camp.)
• 1 pair sandals or flip flops/ thongs (The interior of the showers can get quite muddy as 500 riders wash off the remains of the day.)
• 1 sun hat (I know, I just mentioned the mud, but this race is through the Rockies and you could be dealing with sun and mud, often in the same day.)

Equipment

For 2012 the Big Agnes packages make some of the equipment decision easier. But if you are bringing your own stuff along here are some things to think about.

• 1 sleeping bag 32F/0C (We’re in the mountains and frost in the morning is not unheard of, so you need to make sure that you’ll be warm at night. I used a synthetic bag for four years, but last year upgraded to a down bag. The lower packed volume made it much easier to fit everything in the duffel bag. If you feel the cold you may want to get a bag rated for colder temperatures.)
• 1 pad or air mattress (Some people are happy with a Thermarest, but I’ve always used an air mattress. I find the extra comfort worth the slight additional bulk. If you bring an air mattress you should probably also bring a pump.)
• 1 towel (Some people like synthetic towels, but I prefer old-fashioned cotton. Slower drying but softer. I know, not a rational choice at all.)
• 1 clothesline (An elastic clothesline is a great addition. It makes it so much easier to dry your riding clothes. Even if you are not going to wear them again during the race, dry clothes in your duffel bag will both lighter and less fragrant. An added bonus, the clothesline over the top of the tent makes it easier to find among the hundreds of identical tents.)
• Toiletries (You know what things make your life a bit more pleasant. Along with the usual shampoo, toothpaste, sun cream etc., I also bring hand cream, lip balm and moisturizer to combat the dryness of the Rockies.)
• Your favourite bum cream (I use Chamois Butter on multi-day races. Some people say that these creams soften the skin and should be avoided. I don’t any cream on my regular training rides, but on the TR it is essential. You MUST take care of your bum. Clean shorts every day, a shower as soon as you get to camp, and some soothing cream all make for a happy backside. Marty’s Magic Butt Cream does work wonders, but you’ll be much happier if you never have to go to the medical trailer.)
• Ear plugs (A good pair of ear plugs will help you sleep. And you never know, your partner, or the jerk in the next tent, may snore.)
• Headlamp (You’ll need the light when you go to the ‘loo in the night. If you are not making a couple of night time trips to the ‘loo, you are not drinking enough.)
• Camera (Even if you don’t take it with your each day, which I would strongly recommend, you’ll be in the midst of some of the most remarkable scenery in the world. People pay thousands of dollars to see these views. And come to think of it, you are one of these people.)
• 1 newspaper (Not for the light reading, but to dry out your riding shoes. I like The Globe and Mail as the newsprint that it is printed on seems to be rather absorbent, and the writing is not too bad. The Saturday edition will probably do you for the whole week. Just stuff your shoes with paper after your shower and they’ll be almost dry by the time you go to sleep. In a pinch the paper can also be used to clean your bike.)
• Rags and rubber gloves (You may need to do some work on your bike. I bring a couple of rags and two pairs of lightweight surgical gloves. You can also wear the surgical gloves under your riding gloves if it gets very wet and cold. Your hands will sweat, but they’ll stay warm.)
• 1 water bottle (Even if you are going to rely solely on a hydration pack while riding you will need a water bottle.  You need to drink before breakfast, at breakfast, when you come into camp, before dinner, after dinner, and probably in the night.)
• 2 large garbage bags - 26” x 36” (You will end up with a pretty grotesque pile of smelly, stinky, muddy clothing. Having a bag to dump all of the used stuff in will keep the balance of your duffel bag clean.)
• 10 large clear zip-lock bags (For the past three years I have used large bags to keep all of my clothes clean and dry. I make up one bag for each day with a jersey, shorts and socks. I print up a label to identify the day. I know it sounds like overkill, but it is one less thing to have to think about in the morning when you are tired, cold and feeling a bit crappy. I use the other bags to keep all of accessories sorted out.)