It is often said that getting to the start line of an adventure race is the hardest part. Planning, training and co-ordinating teammates, gear and resources are often as challenging as the race itself. Now is the time to taper down your physical training and start preparing for the logistics of race day so that you don’t miss anything important. Get out your racer information package and review the details, deadlines, directions and, most importantly, the gear list to make sure you have everything you need come race day.

When it comes to preparing for the big day itself, there are things you can control but there are many more that you cannot. Anything can happen over the course of a full day of racing- and nearly everything will . Control the variables you can, but expect the unexpected and be prepared to think on your feet to create a ‘plan B’, or even ‘plan C’ if your race day plans go off the tracks. It is rare to have a perfectly ‘clean’ adventure race but there are many things you can do to increase your chances of success. Here are 5 tips to help you prepare for the big day!

1. Get your gear organized early. If you think you will pack your gear the morning of the race you are just kidding yourself. Save yourself wasted energy and unnecessary stress by getting all of your gear checked, organized and packed as early as possible. There always seems to be at least one ‘fire’ that comes up during packing and prep so you might as well put it out early, rather than trying to handle it the morning of your race. Pack your food for the race, fill your water bottles, check your bike, and pack all your mandatory gear, etc., as early as possible.

2. Get to race central early. Set your alarm clock at least 30 minutes earlier than whatever time you think you actually need to get up on race morning. Better late than never does not apply to race day. Things will always take longer than you think on race morning. Giving yourself some extra time will help you keep your cool if unforeseen issues arise on race morning. Better to have too much time on your hands than to be that crazy, stressed guy racing to the start line with one shoe on and gear flying everywhere.

3. Take a deep breath. Racing is intense! Intensity is a very good thing if you can learn to channel it into positive forward moving energy. Learning to channel that energy takes practice and conscious effort. Taking a moment to refocus and take a few deep breaths when you are feeling overwhelmed can save you time and frustration later. This is very important when you are navigating. Sprinting off without taking the time to double or triple check your location and route of choice can cost you valuable time later. Take a moment to make sure you are confident with your plan and then sprint off!

4. Stick to your fuel/hydration plan. By now you should have determined a fuel/hydration schedule that works well for you during your training sessions. If not, figure that out this weekend! Stick with the foods that you know work for you and never eat something new on race day! It can ‘backfire’ on you big time. Not every energy gel or bar will sit well in your stomach and race day is not the time to experiment… trust me . Remember the general rules: 30-60 grams of carbohydrates and 1-3 cups of fluids including electrolytes per hour and stick to a schedule. Set your timer on your watch or assign a team member the role of fuel/drink reminders. It is very easy to forget to eat and drink in the first couple of hours of your race when intensity is high. You cannot make up for this later and your performance and energy will suffer greatly when you need them the most. Eating and drinking early can make or break your entire race experience.

5. Have fun! Adventure Racing is a wonderful way to spend the day with friends, working hard in the beautiful outdoors. Be sure to enjoy the views, be in the moment and share the experience with your teammates and fellow racers. And don’t forget to show your support for the volunteers out there! There is always time for a thumbs up, a smile or a hi-5 to thank the selfless volunteers that line the course and make sure you have a great day. You couldn’t enjoy these experiences without them so be sure to say thanks!

Good luck, have fun and getterdone!

Sarah Seads B.A. Kinesiology, is the owner of Equilibrium Lifestyle Management, based in the Comox Valley. ELM provides fitness and recreational services including injury rehabilitation, personal fitness training, fitness and lifestyle assessments, Fitness Bootcamp and other Fitness Adventures. For more information please contact ELM at 338-8998 or check out www.elmhealth.com.

Team True North (L-R: Shane Worman, Al Wright, Sandy Magee, Cameron Worman)

This month’s MOMAR racer interview is with Cameron Worman of Team True North. Read on if you’re interested in learning how to keep strong team dynamics, and how to get seriously creative with orienteering practice. Thanks for your time, Cameron…. looking forward to seeing you in Burnaby!

Who or what inspired you to do your first MOMAR?
It was middle of winter after a day of skiing, we were sitting around my house having a beverage (or two) and decided we needed a different challenge, so we jumped on the internet to find some sort of race close by and up popped MOMAR Sechelt. It worked out great, the date, one of our team members had a place on the Sunshine Coast, and we needed a weekend away, so we signed up the same night!

What kind of races had you participated in before MOMAR?
We have done quite a few races over the years, so not sure the order, but to list a few Storm the Shore, Sea2summit – Whistler, Panorama, Raid the North, Full Moon in June

How would you summarize your training for you first MOMAR?
Just getting out riding and running and having fun with friends – no specific training!!
How did you prepare for the orienteering section?
We did a few practice sessions in the backyard…one of us would hide a few beers and the others would search for them! It seemed like the longer we practiced, the better we got!

What was your favourite MOMAR race course?
Burnaby last year was super fun, but my favorite was probably Sechelt – great mountain biking and course layout or maybe Squamish….good thing I’m not the navigator and have to make decisions! They all have been great.
What is your favourite MOMAR memory?
I don’t think there is one specific moment…I would say the best part of MOMAR is the overall atmosphere of the events – everyone is there for good time and to push themselves to their own limits – newbies to veterans.

Describe a MOMAR moment you found particularly tough?
Getting out of bed the morning after the race!

What is your favourite and least favourite MOMAR discipline?
Favourite – Mountain biking (is the after party a discipline?)
Least Favourite – Paddling (just don’t train for this one!)

How did you go about selecting your teammate(s)?
Whoever we could convince into racing with us, we would take them – some would even want to race with us a second time!

Do you have any advice to give on building and maintaining postive team dynamics?
Make it fun and go into each race with the same goal…we have seen many teams yelling and screaming at each other and that doesn’t look fun. Over the years, we have each developed specific roles and now we seem to know them well – navigator (tells us what to do), motivator (tells us to keep moving), instigator (motivates in a different manner), pace-setter (tells us to stop lollygagging – often the same person as the instigator with comments like “my grandma pushes her walker faster than you are running”), technician (your carrying the bike tools so you fix it even if you don’t know how to use them), workhorse (feeling good, can you carry my pack?). Depending on how many hours into a race, each person could do any of the roles!

We are happy to introduce Monique Cloutier, a veteran volunteer who is always a great asset on our team.

How many years have you volunteered for the MOMAR?
I have been volunteering since May ’07 in Squamish (5 years)

What is your favourite MOMAR memory?
My favourite memory is from the Cumberland 09 after party. The band is playing a Kings of Leon song, I’m dancing, as I look around I see all these awesome people that I’ve met over the years having a blast and I’m grinning from ear to ear. Was so thankful at that moment!

How would you summarize your past experiences volunteering for the MOMAR?
The days are long, the nights are short, but it’s totally worth it because of all the great friends you make and all the fun you have along the way.

What is the best costume you have seen at the MOMAR?
There’s been a lot a great ones, but what comes to mind (probably because it was at my first MOMAR) is Chris and Gary both dressed up as Wonder Woman.

What is your Favorite Quote?
“If you obey all the rules..you miss all the FUN!” ~ Katherine Hepburn

What is your Best attribute?
My friendly nature.

by Heather Stewart, MOMAR Media Coordinator

The 2001 Galaxy Girls (L-R: Joanna Brownell, Tania Tasaka, Julia Bergman, and Heather Stewart)

Wow, what a stroll down memory lane!! I began my MOMAR career very unofficially as Bryan’s roommate and assistant course scouter. I have very fond memories of the MOMAR early days, hiking our bikes over dried up river beds, running into bears, grinning from ear to ear while zooming down Mt. Tzouhalem, and getting into great shape while Bryan dragged me up and over mountains. The first MOMAR, Duncan 2000, was the beginning of an adventure racing legend. It was the definition of fun. Truly. The after-party was such a blast, and it set a precedent for all MOMARs that have followed. The importance of celebrating such a grueling accomplishment has become the MOMAR norm… and deservedly so.

Denis Fontaine

As the MOMAR Media Coordinator, I have the fortunate job of summarizing the race results from the beginning until now. There are so many names that bring back very fond memories. For me, the name that stands out the most is Denis Fontaine – a name that when reading it fills me with such hilarious memories, and very sad ones.

For any of you that had the fortune of meeting him, I’m sure you will feel the same way. Denis was one of the top racers from day one, but even more than that, he had an unforgettable personality – comical and kind, with the capability to be both the life of the party and a professional representative at the same time. We lost Denis in 2007 to a tragic kayaking accident, but he will most definitely not be forgotten. His name lives on at the MOMAR, with the Denis Fontaine Spirit Award.

Calla Romses

Calla Romses is a name that you early MOMAR racers may remember. Calla came in second overall, along with her teammate Randy Hunter, at the inaugural MOMAR, and was instrumental in getting quite a few of us ladies out on the race course. She was new to the world of adventure racing but still managed to bust her butt and come out on top.

I remember grilling her on her training regime, and then got the nerve to attempt the Duncan 2001 MOMAR. Our team of four ladies, the Galaxy Girls, came first in our category! Well, to be truthful, we were the ONLY team in our category. We barely made cut-off and came in second to last, in front of a racer that had recently had back surgery. But did we have fun?? Hell yes!

There are too many names to mention, but many of them are below in a summary of the top racers throughout the history of the MOMAR. All of these names bring back great memories, plus so many names that are not on that list. If you’ve raced a MOMAR, congratulations, even if you came in dead last. Seriously. I admire you for your attempt and perseveration. It ain’t easy out there!

SUMMARY OF THE RESULTS:

Number of times on the podium:

Normon Thibault and Dave Norona at the 2001 Lake Cowichan MOMAR

1. Norm Thibault (19)
2. Shawn O’Toole (15)
3. Michell Steel (14)
4. Gary Robbins (13), Justin Mark (13)
5. Todd Nowack (12), Tom Roozendall (12)
6. Sean Lunny (11)
7. Randy Steel (10), Garth Campbell (10), Sarah Seads (10)
8. Dave Norona (8), Denis Fontaine (8), Wendy Simms (8), Shane Ruljancich (8)
9. Bart Jarmula (7), Jeremy Grasby (7), Ina Ervin (Kerchoff) (7), James Luxmoore (7), Gord Horth (7), Aimee Dunn (7)
10. Ryan Ervin (6), Graham Cocksedge (6), Heather McIntosh (6)
11. Doug Doyle (5), Jason Sandquist (5)

Number of times first overall:
1. Todd Nowack (9)
2. Dave Norona (7)
3. Gary Robbins (4)
4. Norm Thibault (3), Sean Lunny (3)
5. Jeremy Grasby (2)

Number of times second overall:
1. Norm Thibault (6)
2. Sean Lunny (3), Jeremy Grasby (3), Garth Campbell (3), Shane Ruljancich (3)
3. Gary Robbins (2), Jason Sandquist (2)

Number of times third overall:
1. Bart Jarmula (3), Shane Ruljancich (3)
2. Norm Thibault (2), James Luxmoore (2), Gary Robbins (2)

Number of first place finishes in ‘solo female’ category:
1. Sarah Seads (8)
2. Genevieve Burdett (3)
3. Annick Kvick (3)
4. Caroline Daubney (2)
5. Linda Morten (2)

Fun facts:
- The two women to have a MOMAR first place overall win: Caroline Daubney, Ladysmith 2002 and Tasha Dilay (with teammate Todd Nowack), Ucluelet 2006.
- From then to now, our most dedicated podium toppers (first time to most recent time):
o Team Where’s my Sherpa: Cowichan 2001 – Cumberland 2011
o Norm Thibault: Lake Cowichan 2001 – Cumberland 2009
o Ina Ervin (Kerchoff): Duncan 2000 – Squamish 2008
o Gary Robbins: Cumberland 2002 – Squamish 2010
o Sarah Seads: Cumberland 2003 – Burnaby 2011
o Sean Lunny: Comox Valley 2001 – Squamish 2008
o Jeremy Grasby: Cumberland 2004 – Cumberland 2011
o James Luxmoore: Duncan 2000 – Shawnigan Lake 2007
o Denis Fontaine: Duncan 2000 – Squamish 2007
o Amy Dunn: Ladysmith 2002 – Squamish 2008
o Wendy Simms: Cumberland 2002 – Cumberland 2008
o Justin Mark: Cumberland 2003 – Squamish 2009
o Tom Roozendaal: Cumberland 2002 – Shawnigan Lake 2008

*** THE COMPLETE LIST:  To view the list of 1st – 3rd place finishers from 2000 to 2011, click here. ***

Less than six weeks until the second edition of the Burnaby MOMAR takes off in…well Burnaby of course.

Last year we had a solid debut in a slightly unconventional location, at least compared to the majority of the areas the MOMAR has historically visited. Burnaby Mountain out at SFU made for a fantastic mid-point of the race as we truly had a unique urban orienteering stage throughout the university’s architecture. Many competitors referred to it as the highlight of the day for them.

Overall competitors in the first ever Burnaby MOMAR seemed impressed, if not amazed, at the varied landscape and combined elevation profile which proved to be much hillier terrain than most envisioned possible. As a course director I was pumped on our kayaking stage as it brought racers back into the waters of Deep Cove, which as anyone who’s frequented the area can attest to is one of the most scenic paddling locations in BC’s lower mainland.

From there I found that I was content with the climbing offered throughout our race and that the singletrack riding really rounded out what I believed was necessary to brand this as a MOMAR worthy event. My only true complaint as a course designer last year was that I was somewhat resigned to a few too many necessary urban road connections when I truly desired to incorporate more mud, dirt, and forest. Thankfully, The City of Burnaby did us as racers and them as a city a major favor during the 11 months since last year’s event…the built more trails! Really nice, buffed out, professional grade stuff that links together this years course in ways we could have only wished for just one year ago. As such we are able to say that almost 35% of the trails we’re including in this, the second edition of the Burnaby MOMAR, either weren’t touched last year or simply did not exist. As a course designer it’s hard to ask for much more than that!

I’m confident that no matter how familiar you may think you are with the terrain around SFU, you’ll thoroughly enjoy what we’re pieced together for you on June 2nd.

Bryan and I had a bit of fun a few weeks ago and created a short video of our day out on course. Check it out along with a few pics I snapped back in Feb and we hope to see you out come race day.

by: Gary Robbins

MOMAR 101: Navigation

“I’ve never been lost, though I will admit to being confused for several weeks.” – Daniel Boone

One month away from the first MOMAR of the season and you are probably focused on increasing your endurance on the run, bike and kayak. Great! But is your training missing something?

Adventure racing may appear similar to other multi-sport and endurance events on the surface. Don’t be fooled. Without a series of continuous course markers to direct you from start to finish, adventure races are truly a different kind of animal, requiring an additional set of skills. Don’t forget about the 4th discipline of AR during your training sessions this month… navigation!

Some people seem to have an ‘internal compass’ or a strong ‘mental map’. If this isn’t you – don’t worry! You can easily learn the skills of navigation with some practice. You already navigate every day on your way to work, finding a new address or going on a road trip. Navigating through the MOMAR is no different, and with some practice you can become a very effective navigator.

I love the expressions on the faces of my MOMAR 101 students when they get their first look at an example of a MOMAR race map . It can be overwhelming at first, but once you become familiar with the features and symbols found on a map, you will see that these are all tools to help you on your way. Fine tuning your map reading and route finding skills will increase your accuracy and speed during the orienteering and navigation sections of the course. So, grab a few different maps and start by getting familiar with the features on them.

Important Things to Look for on Your Map:

Scale. Look for a scale symbol to determine the size of your map. 1:20 is a closer ‘zoomed in’ view than 1:20000. The MOMAR may include more than one map and these may be on different scales so practice reading different types of maps such as ‘orienteering’ maps and ‘topographical’ maps. There will also be a bar with distances marked on it. Use this bar scale to measure out distances on your map using a piece of string, paper or your fingers.

Legend. These are clues to help you find your way! Common symbols include paved, gravel, or dirt roads, main trails, less used trails, railroads, rivers, lakes, buildings, marshes and contour lines to mark changes in elevation. These are the landmarks that will help you connect with the map, confirm your location and help you find your way.

North Indication. Look for the arrow that shows the True North symbol to help you orient yourself and the map. MOMAR maps typically use True North and include a declination to accommodate for the difference between True and Magnetic North (where the compass needle points). You will need to adjust your compass to the listed declination in order to calibrate it with the map if you want to avoid having to do math.

Once you have familiarized yourself with the map and symbols, it is time to work on your route finding skills. No matter where your feet take you, there are three simple steps to follow that will help you find your way.

Three Steps to Navigation:

1. Where are you? Determine where you are using recognizable symbols and relate them to the landmarks you see around you. This is how you ‘orient’ your map so that it lines up with your surroundings. You need to know where you are starting from before you can plan a route to your destination!

2. Where are you going? Once you know where you are, take a few moments to determine what you are looking for next. Identify your next checkpoint and your preferred route to get to it. Distance, elevation, type of terrain, race strategy and your personal/team strengths will all come into play when selecting the best route. There may be more than one ‘right’ choice and experience will help you determine the best one for you.

3. How will you know you are there?
Use obvious landmarks along the way to confirm you are going the right direction and to let you know when you have arrived at your destination. Make note of the approximate distance to your next landmark so that you will have an idea of how long it should take you to get there. Remember to adjust your minutes/km for the difficulty of the trail. You may run a 5 min/km on the road, but you won’t be nearly as quick in steep terrain. Use the following ‘HACC’ features to help you along the way:

Handrails: Are well-established features that you can follow with ease for extended periods of time i.e. a river, lake perimeter, hydro lines, roads, and main trails under your feet.

Attack Point: Tells you that you are getting close to your goal destination. Move from big scale navigation to detailed navigation as you look for your checkpoint in the area.

Collecting Features: Are the clues you pick up along the way to confirm you are on the right track. Not only are these important for increasing your confidence but they also keep you in contact with the map and let you know the speed you are travelling through it.

Catch Features: Are easily recognizable landmarks that will stop you from overshooting your destination and going ‘off the map’. These are critical for stopping you from going too far off course. Always have a catch feature in mind as you travel towards your destination as a warning to turn back if you miss your target.

Once you arrive at your goal checkpoint it is time to head off for the next one by repeating these 3 steps! Navigating is fun, challenging and a great way to spend time in the woods. There are many more tricks, tips and strategies you can use to increase your accuracy and your speed while navigating with a map. Check out your local orienteering club for clinics, events and resources in your area.

Happy Trails!
Sarah

Sarah Seads, B.A. Kinesiology, is the owner of Equilibrium Lifestyle Management, based in the Comox Valley. ELM provides fun fitness adventures, group training and individual coaching services in person and on-line. For more information please contact ELM at 338-8998 or check out www.elmhealth.com.

We are thrilled to announce that Vancouver musician, David Blair, will be playing the MOMAR Burnaby After-Party.  I’ve seen David play and he knows how to pack a dance floor.  David is super talented and we can’t wait to have him at the MOMAR.

David has had a busy couple of years playing over 300 shows in support of two albums across North America from LA to NY with highlights that include, the Winter Olympics in Vancouver, an opening slot for Juno Award winner K’Naan and a shared spots on stage with Colin James, The Northern Pikes, Allen Stone and John Mann from Spirit Of The West.

Receiving radio play across Canada for his sophomore release ‘Things Left Unsaid’, his music videos also received film festival screenings for ‘This Is The Soundtrack’, ‘Hurts So Hard’ and ‘You Make Me OK’ premiering in several film festivals including Rendez-Vous French Film Festival in Vancouver and Chicago International Movies and Music Festival.

An avid sports fan – his song and video ‘We Are Canucks’ – which was written just before the Canucks’ playoff run 2011 was featured at Canucks.com, played at all the home games during the 2011 NHL playoffs in Vancouver, and resulted in a video that received nearly 50,000 views on Youtube.

Born and raised in Vancouver, he grew up with many different musical influences and though he was classically trained in piano from a young age he didn’t start playing guitar until after highschool. Recently finishing work on an upcoming third album release, a tour is being planned for the summer to share with fans worldwide.

At MOMAR, we LOVE being able to provide our participants with high quality and functional swag, and Ryders Eyewear is no exception.

Ryders’ glasses are athlete tested, taking into consideration changing light and weather conditions, helmet interferences, and head position. They use flexible, lightweight, anti-slip frames, with UV protection. They are multidisciplinary glasses, perfect for MOMAR racers.

As a Series Sponsor of the MOMAR, we are really pleased to be giving away a pair of Ryders glasses with interchangeable lenses to each first place category winner!

Thanks Ryders!!!

For this month’s racer profile, we are very pleased to present Shawnigan Lake’s Sarah Malerby of Team Rock Paper Scissors Fireball. On the team (L-R): Sarah Sinclair, Megan Slee, Sarah Malerby, Del Morgan, Nancy Whalley, Andrea Trelford

MOMAR: Who or what inspired you to do your first MOMAR?
Sarah: My team-mate and great friend Sarah Sinclair, who enticed me with her sore, bruised and scratched legs and bits of torn maps after a thrilling bushwack through the wilds of Shawnigan Lake MOMAR. I thought she was Crazy!!

MOMAR: What kind of races had you participated in before MOMAR?
Sarah: I’ve done a bunch of running events and some triathlon. MOMAR just looked so darn fun…and the idea of the orienteering (and costumes!) was really appealing. I love it how the race can be anybody’s win – not always the fastest, but often the steady teams with good orienteering ability.

MOMAR: How would you summarize your training for you first MOMAR?
Sarah: Well, I bought my first ever mountain bike about 3 months before my first MOMAR – so I had to quickly learn how to throw my body and bike down (and up) a mountain. I practiced a good “hike-a-bike” technique – that has served me well at each race. We have spent many weekends biking Mt. Tzouhalem, Burnt Bridge and the Hartland Dump. We enjoyed some beautiful kayaking training in Brentwood Bay, Mill Bay and Shawnigan Lake. For the first race, I found the Intro to MOMAR training clinic was very helpful to know what to expect and how to organize gear. Since then, I have learned that a lot of endurance training, and a bit of planning goes a long way – literally!

MOMAR: How did you prepare for the orienteering section?
Sarah: Our team practiced our orienteering skills with the Victoria Orienteering Society and also getting lost in the backwoods of Shawnigan Lake/Burnt Bridge area.

MOMAR: What was your favourite MOMAR race course?
Sarah: Shawnigan Lake, of course! Beautiful country and back trails as far as you like, with amazing views, a river and lake. But Mt. Washington is definitely the best after party location!!

MOMAR: What is your favourite MOMAR memory?
Sarah: Hm….. could be Fireball on the Cumberland finish line with Bryan Tasaka, or it might be sharing all those great miles, smiles and training with my best girlfriends, or it might be all the laughs and support shared with so many of the other MOMAR teams. Too many favourite memories to list! Will have to do MOMAR again to get some more…..

MOMAR: Describe a MOMAR moment you found particularly tough?
Sarah: My definition of particularly tough would be out for 4 hours, getting exhausted – then up comes one of those darn massive hills that must be conquered by jello legs on the bike – nasty!! Oh, yes, it is tough and frustrating when you can’t find one of your controls too – and that is when team dynamics get “interesting”.

MOMAR: What is your favourite and least favourite MOMAR discipline?
Sarah: Favourite – would be the Trekking/Orienteering sections – fun like an Easter egg hunt (with lots of distance and sweat between the eggs!!).
Least Favourite – Scary mountain biking – I’m talking the STEEP kind. Tighten those helmets!!! :-s

MOMAR: How did you go about selecting your teammate(s)?
Sarah: We are a group of friends and Moms who love the challenge of adventure racing. Our Race Goals were #1 – Have Fun! #2 – No Injuries! #3 – Finish in Style! The team name “Rock Paper Scissors Fireball” is a summary of our orienteering skills and our finish line celebration – and of course our wonderful and fun personalities! Our friend Justin at Row West Clothing designed us our fabulous tech shirts that provided us with great luck and courage.

MOMAR: Do you have any advice to give on building and maintaining postive team dynamics?
Sarah: The best thing our team ever did was to set our race goals in advance and we decided that no matter what the circumstance, we were having FUN, dammit. We also find it fun to cheer on the other teams and give out some little goodies to volunteers on the route.

Keep up the good work MOMAR!! See you again soon!!!

The MOMAR is very proud to have the Make-a-Wish Foundation as our official charity. Make-A-Wish grants the wishes of children with life threatening illnesses to enrich their lives with hope, strength, and joy.

Over the past five years, MOMAR participants have raised over $20,400 for this great cause. Cayleb is just one of the 4,801 Canadian children who have been granted their wishes.

Cayleb was diagnosed with Leukemia at just three and a half years old. He started complaining of unusual joint pain in his knees and ankles. X-rays showed nothing wrong. It was only later when his mother Eleanor noticed a strange bump behind his ear that she took him for blood work.

The very same night of the blood test, her worst fears were confirmed. Cayleb had leukemia and required an immediate blood transfusion.

His first year of treatment was rough, not to mention the constant travelling 4 days a week from Aldergrove to BC Children’s hospital in Vancouver. Happily, the long treatment schedule has concluded and Cayleb receives check-ups on a monthly basis now.

In February 2011, with his leukemia behind him, Cayleb had his wish to go to Walt Disney World granted. Having never even been on an airplane before, every aspect of his week-long wish was a thrill. From meeting all his favourite Toy Story characters to riding Space Mountain five times, it was a week he’ll never forget. For his mom, Eleanor, and his dad, Daniel, seeing him be his old self again – singing, laughing and not being scared anymore – was something they hadn’t seen much of over the past couple years and was a welcomed sight.

Between trips to the various Disney theme parks, the family managed to squeeze in some of the fun activities at Give Kids the World; their resort home for the week. Only available to families with children having a life-threatening illness, the resort is entirely geared to children with a Gingerbread House restaurant, a Castle of Miracles, carousel, pony rides, water park, mini golf and more. The all-you-can-eat ice cream parlor was a definite highlight for Cayleb, as was being tucked in by the village mascot bunny, Mayor Clayton!

Ross Hetherington
Executive Director
Make-A-Wish BC & Yukon

Please show your support by taking part in our various fundraising initiatives such as the Mega 50/50 Draw, Cowbells for Wishes, and entry for our Grand Prize. Bring cash and your generous hearts on race weekend and help us raise over $5000 this year!

I think the best part about Adventure Racing has to be the ‘adventure’. This challenging sport takes you to amazing locations with ‘breath-taking’ scenery, pushes your body & mind to their outer limits and introduces you to excellent people along the way. Until you get your map, sometimes only minutes before the race start, you have no idea where you are going or what sort of adventures you will get up to.

Adventure Racing has a very steep learning curve. Since my first race in 2002 I am sure I have made every mistake in the book. Now I get to teach new racers how to train and complete Adventure Races so that they may benefit from all of my mistakes! Learning what to do to prepare and race well is important to race enjoyment and success. But learning what NOT to do seems to be more popular!

Here is my TOP 10 LIST of What NOT To Do in the MOMAR. And yes, I have done them all…more than once.

#10 Never Try Something New on Race Day
Practice the skills you need before the race to avoid going ass over tea-kettle! And, of course, never try new equipment or new food on race day! Your guts will thank you:)

#9 Don’t forget to Drink and Drive!
You have to learn to eat and drink on the move as an Adventure Racer. A steady flow of fluids will keep you hydrated, happy and cramp free throughout the day. 1-3 cups per hour of water minimum! Cramps can kill your buzz- I see wounded soldiers on the side of the trail during every race and I have been there too! Avoid this by following a strict hydration schedule and train to eat and drink on the bike, on foot and in the boat.

#8 Don’t Keep a Loose Kit
Not only do you have to make sure you get all of your mandatory gear to the race start (which could be 2 pages long). But you also have to ensure that you hold onto all your gear during the race itself. Lost passports, maps, water bottles, or any mandatory gear for that matter can cost you a race (and your pride:).

#7 Never Stop Moving
Adventure Racers learn to do things on the move. You eat on the move. You drink on the move. You navigate on the move. If one person on the team stops- you all stop. Group pee breaks are the norm to avoid multiple pit stops. By continuing to put one foot in front of the other you will get closer and closer to the finish line (hopefully:)

#6 Don’t Forget to Bring Your ‘Happy’ Food
After suffering for hours in the bush you are bound to experience periods of low motivation. Dig out your ‘happy food’ for an instant pick me up when you need a little boost. Everyone has their own feel good food and you will have to figure out what yours is. Salty boiled potatoes, licorice allsorts, homemade chocolate chip cookies…mine is an Eatmore bar!

#5 Never Follow Other Racers
Seriously! You need to have navigation and orienteering skills to complete an AR. Following other racers is not a good strategy. If you are lost – chances are they are WAY more lost than you! Do your homework, plan your route and stick to your course.

#4 Don’t Invite Your Friends ‘Bonk & Wall’
Fueling for endurance sports is a science. Getting the right mix worked out in training and sticking to your plan during the race are key. Check out my upcoming ‘Fueling’ articles for more info.

Bonk – not a good guy to have on the team. Low blood sugar leads to dizzyness, unco-ordination and poor decision making.

Wall – you don’t want him around. Lead legs means you are OUT of muscle glycogen and you must stop. Do not pass ‘go’. You are out of the game. Don’t skimp out on your fuel plan!

#3 Don’t Forget the First Word in ‘Teamwork’
The best teams work together seamlessly to reach their common goal. They are good communicators, supportive of each other and they share the same goals. This is KEY to a happy team and a great experience regardless of outcome!

#2 Please Don’t Take Yourself Too Seriously
AR is supposed to be FUN! Take in the scenery, including the unreal costumes that turn up in a race…Wonderwoman? I will never forget her… There I was trying to survive in my hi-tech streamline wicking gear…and Wonderwoman (AKA man wearing wig, knee high boots and a cape) is hauling through the bush beside me. These are the real athletes! Enjoy the experience, you will never have another one like it.

#1 Never, Ever, Ever, Give Up!
Anything can happen in an AR…and usually does. Chances are if you have had some bad luck (flat tire, mechanical, wrong turn, lost map, injury, cramping…you name it!) other teams have as well. Just keep on moving towards the finish line and you may be suprised at how things turn out in the end!

Sarah Seads B.A. Kinesiology, is the owner of Equilibrium Lifestyle Management, based in the Comox Valley. ELM provides fitness and recreational services including injury

Did you get a MOMAR postcard in the mail recently?  Did you notice a ‘lucky number’ under your address?  Well, here’s the deal.  If your number falls within the range of numbers below, then you win either a free entry to the MOMAR or a discount on your next MOMAR race entry.

THE WINNING NUMBERS:

• 0 – 5000 – You won a comp entry
• 5001 – 10,000 – You get $50 off your next MOMAR entry fee
• 10,001 – 30,000 – You get $20 off your next MOMAR entry fee
• 30,001 – 100,000 – You get $10 off your next MOMAR entry fee
• 100,000+  You get a postcard for your fridge!

I sent these special postcards out to everyone who registered for a MOMAR in the past three years.  That said, some addresses may be out of date, or maybe you entered your address wrong (maybe forgot your PO Box?), or maybe you signed your teammate and didn’t put in the correct addy?  Well, I can’t do much about that so you get one if you get one!

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IF YOU’RE A WINNER, THEN HERE’S WHAT YOU NEED TO DO:

• STEP 1: Decide which race you would like to do (Burnaby or Cumberland)
• STEP 2: Email info@mindovermountain.com with your “lucky’ number and I’ll email you back your ‘promo code’ that will apply your discount.
• STEP 3: Register!
• STEP 4: Get training

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THE FINE PRINT:

1. Valid for a race in 2012 only
2. Cannot be combined with any other discount offer
3. Can be given to a friend if you can’t use it.
4. Cannot be used for a refund if you’ve already registered
5. Must register by April 15, 2012.

Good luck!

We are very happy to announce that Merrell, internationally recognized leaders in performance outdoor and active lifestyle shoes and apparel, has signed on as the Presenting Sponsor of the Atmosphere Mind Over Mountain Adventure Racing Series (MOMAR) for a second year.

“We are very excited to renew our partnership with the MOMAR for 2012,” says Christian Triquet, President of Merrell Canada. “Our performance gear is inspired by active, adventurous, outdoor-loving people, which are inherent qualities of MOMAR racers. From beginner to professional, we encourage everyone to get outdoors. We create the gear to get you going faster and further, in comfort.”

The main part of this year’s agreement includes giving Merrell technical tops to every racer and volunteer. Of course, we’ll still design a great graphic to screen on the shirt that will make you look awesome on your future training runs. You can even wear it on race day if you like. We’ll even have female sizing too. This is a great benefit to all of our participants as the value is well over $40 per shirt.

Last year, Merrell gave away a ton of great prizes at the finish liine so expect more of the same with over $2000 worth of Merrell product to be given away at each race.

Check out Merrell product at any Atmosphere locations or online at www.merrell.ca

Yannick Letailleur & Danielle Holt from Kelowna to take on the MOMAR Cumberland 2011 -- Photo by Erik Peterson

Hear the soft sound of padded earth under your feet…listen as the birds wake up in song above you…a crisp morning brings the first rays of sunlight through the canopy to warm your face…the fresh smell of the forest fills your lungs and you are renewed!

No wonder most runners eventually make the transition into the trails! Trail running takes us on a new journey each and every time-both physically and mentally. In the trails you will find new obstacles, push yourself to new levels, and find yourself renewed, refreshed, and begging for more!

Whether you are a first time Trail Runner or an experienced Adventure Racer, trail running safety should be a top priority in preparation for your runs. Here are some safety keys to remember before hitting the trails this season:

Buddy Up. Run with a buddy in new or remote trails and make sure to leave word of your route. This way, a search party will waste no time heading out to find you if you don’t return on schedule.

Take the right gear with you. This includes a whistle for communication, map of the area, compass (only if you know how to use it!), water, a quick energy snack, basic first aid kit including any medication that you may need, and a cell phone (some remote trails do not have cellular service so check first!).

Be aware of your surroundings! Learning some basic map reading and navigation skills is an important part of trail running. It is easy to get turned around in an unfamiliar area. Having the ability to identify landmarks and follow the terrain can help you avoid wrong turns and decrease anxiety if you do go astray. Use a trail map to plan your route before you head out. Map reading skills will allow you to explore a new area with confidence that you will return to your car!

Training in the trails requires more balance, agility and co-ordination than road running. This means you need to be alert and ready to react to the ever-changing path in front of you. As you train, think about staying light on your feet. Run as if you are landing on hot coals/sand and try not to keep your feet on the ground too long with each step. Here are some tips and tricks to remember:

Form: Don’t forget about your running posture in the trails. Run tall, chest high, shoulders down and back, hips forward. Good postural alignment will help you run more efficiently. Relax those arms, keep the hands loose and enjoy the scenery!

Trail Technique: Shorten your stride and increase turnover (how frequently your feet touch the ground) to improve your reaction time. On technical sections such as sand, loose dirt/gravel, water and rooty areas, shorten your stride even more to react quickly and avoid slipping.

Up Hills: Think in thirds. 1st third shorten your stride length and increase turnover slightly, 2nd third maintain your pace, final third give a little push OVER the top and down the other side. Stand tall, drive back arms, keep your head up and look over top.

Down hills: On an easy grade lean forward slightly, lengthen your stride, and let gravity do the work. If it is too steep/technical or if you feel out of control shorten your stride and increase the turnover to regain control.

Sarah Seads B.A. Kinesiology, is the owner of Equilibrium Lifestyle Management, based in the Comox Valley, BC, Canada. ELM provides fun Fitness Adventures and Personal Training Services in person and online. For more information visit www.elmhealth.com

Today we kick off the beginning of a new monthly blog feature, interviews with some of MOMAR’s most remarkable racers. From hard-core mountain biking gals to record-setting podium toppers, brave new mommas, high-spirited animators, and everything in between. This month we’re happy to introduce Sabrina McLeod of the Dirty Girlz bike club, who graciously agreed to give us the scoop on her MOMAR adventures.

PHOTO: Sabrina McLeod (left) with some more Dirty Girlz at the Cumberland MOMAR 2011.

MOMAR: Who or what inspired you to do your first MOMAR?
Sabrina: Stephanie Carter, she was convinced that we could do an adventure race because we were triathletes. Boy was she wrong!

MOMAR: What kind of races had you participated in before MOMAR?
Sabrina: Island Race Series for running and triathlons.

MOMAR: How would you summarize your training for your first MOMAR?
Sabrina: My first MOMAR, I didn’t train. I had never been in a kayak or on a mountain bike before race day. But for my second MOMAR I joined the Dirty Girlz Bike Club and just rode as much as possible. I did as many orienteering events as possible, and spent countless hours in the pub with Angela Collyer talking strategy.

MOMAR: How did you prepare for the orienteering section?
Sabrina: I joined the Victoria Orienteering Club. It’s a really great club. I managed to get in a great training session with the President of the club, Linda Hildebrandt, who really knows her stuff and is thankfully very patient.

MOMAR: What was your favourite MOMAR race course?
Sabrina: Squamish. It was the second MOMAR I had ever done and the first one I finished. It was absolutely the hardest I have ever pushed myself physically.

MOMAR: What is your favourite MOMAR memory?
Sabrina: Trudging up to a check point in Squamish, in which Jen Segger was the course director, I look over to the girl at the check point and stated in a rather annoyed voice, “Who is the Jen Segger, and why does she hate me so much?” The girl chuckled and said, “Nice to meet you, I’m Jen Segger.”

MOMAR: Describe a MOMAR moment you found particularly tough?
Sabrina: Popping out of the woods in Cumberland, feeling like I should know this like area like the back of my hand, and I just couldn’t pull it together with the map. Sometimes it’s tough to let go of the control and hand the map over to my race partner.

MOMAR: What is your favourite and least favourite MOMAR discipline?
Sabrina: Well, my least favourite discipline was kayaking until this past year. I managed to barter kayak critiquing from Liz and Nigel Brown, and actually felt pretty good about being on the water this year. I’m not crazy about it yet, but it’s a work in progress. Of course my favourite is the mountain bike portion; it’s the only portion I actually feel like I’m racing as I sometimes even pass people.

MOMAR: How did you go about selecting your teammates?
Sabrina: Well except for one race, Angela Collyer has been part either my partner or on my team. She’s kind of like a security blanket I guess. We share food, we work really well together and, more importantly, she cleans up pretty good for the after party! As for picking other members of our team, always strong women who can be relied on to train and give 100% on race day.

MOMAR: Do you have any advice to give on building and maintaining postive team dynamics?
Sabrina: Don’t take it too seriously. Todd’s probably going to win… so now there’s no pressure for me to!