Session Update #13 and 14

Squamish, BC

April 16-17, 2016

Day 1:

This time, when Team BC comes out to train,  they don’t get worked hard in the gym or on the stationary bikes. All the riders head down to a zone below Quest for some race sims and loose slippery corner sessions.

Starting the morning off right with a ride/hike to the top of the trail.

Starting the morning off right with a ride/hike to the top of the trail.

Walking the track is always the first thing that gets done, just like at a real race.

Walking the track is always the first thing that gets done, just like at a real race.

This race sim wasn’t all that different from others in past weeks, but more riders and more competition was pushing everybody to perform at their best to get ready for the upcoming races.

Lining up for five practice runs before the official race begins.

Setting up for five practice runs before the official timing begins.

There are no “typical” C4 Training sessions, and right before the “race” was about to begin, Cory called everybody higher up the fireroad to a long decent into a T-intersection.

Setting up a little timing section to work on holding speed on flat turns.

“The mud and water has more traction than the rocks. Push off in the mud.”

Timing these really short sections is really useful when it comes to full length tracks where exit speed on corners like these can sometimes make or break a race.

"This is why we do things that suck, so that when we get to the racecourse, we don't suck."

“This is why we do things that suck, so that when we get to the racecourse, we don’t suck.”

Riding a flat corner over and over again may seem a little silly for DH training when there are some of the best trails just a few hundred yards away, but doing these drills are a lot more useful than you may think.

After the short detour, it was back to the race sim, with two more practice runs, and a final "race" run.

After the short detour, it was back to the race sim, with two more practice runs, and a final “race” run.

Race sims are not only to test the speed or technical skills of the riders, but also the mental strength. Nothing compares to the emotions of a race day, but the closer that it can be replicated, the better riders can get used to the feelings of dropping in on a real race run.

A bunch of teenagers with knives. Thankfully all that was cut were vegetables.

A bunch of teenagers with knives. Thankfully all that was cut were vegetables.

The team BC riders got to go home for the evening, but the C4 riders still had work to do. It was time for session two of nutrition, but this time the riders were making their own post training snack.

A knife, a food processor, and some patience were some of the ingredients for some tasty vegetarian tacos that everybody could enjoy!

A knife, a food processor, and some patience were some of the ingredients for some tasty vegetarian tacos that everybody could enjoy!

Tracy walked the riders through making one of her family’s favorite meals. Who thought you could make tacos with just Veggies and some spices? “I can’t believe it tastes like real meat!” Cooking the meal took up the entire time and there wasn’t quite enough time to talk about exactly what made it so good and nutritional, so more on that will be covered next time. Thanks again Tracy!

Day 2:

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C4 Riders were up early again for another mental toughness training session, this time going over questions from the last session and what it would achieve, breathing,  and a little about goal setting. More will be covered in future sessions, but it looks like the riders already have a good understanding of what mental toughness is and how it will help them during the race season!

After mental training, it was time for on bike training in one of C4's favorite zones.

After mental training, it was time for on bike training with Team BC in one of C4’s favorite zones.

Coho Park has been used for timing sessions for multiple years and is always a great place to come back to. Every time there’s a training session there, a new line seems to get built and it’s up to the riders to break in and go as fast as possible on the freshly made trail.

There are many lines and trails in just a small area, which makes this a really good zone to do training in.

There are many lines and trails in just a small area, which makes this a really good zone to do training in.

The riders used a jump over a log into a dug out corner that was built last year to start off the short timing section, but Cory had different ideas for the bottom.

This corner was the start of the new rocky tight section that lead into the short sprint towards the finishing tower.

This corner was the start of the new rocky tight section that lead into the short sprint towards the finishing tower.

It doesn’t take long for a fresh cut line to be ridden out in the soft Squamish dirt! Three laps times twelve riders is easily enough to break in a new line.

Gotta start getting used to the warmer weather. Summer is right around the corner!

Riders take a quick lunch break before timing begins.

Another successful weekend with Team BC is in the books. A few riders will be making the trip down to Port Angeles next weekend for the first round of the NW Cup! Racing has begun. Are you ready? We are.

Photos and words by Levi Harapnuik

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