Archives For Getting Faster

Riders were only home for three days before making the drive out to Kicking Horse for Round 2 of the BC Cup. Kicking Horse has always been a good course, it’s one of the gnarliest ones on the circuit. Last year, it poured rain on Saturday and Sunday and with temperatures close to 0 degrees at the top, riders weren’t all that keen on getting a lot of practice in. This year was a lot better though.

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Nothing but blue skies and smiles today!

Day 1 Practice/Seeding

Due to the mountain being so big, The course starts about 2/3rds down the mountain and you can either ride the fireroad, or a collection of trails to get to it. This could be good or bad, depending on how you thought of it. The ride to the top of the race course could be used to warm up so the first lap of the day could be at a good speed, but mechanicals could happen before riders even got to the course.

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The course started out with some rock faces that were out in the open in between tree sections getting longer and steeper as it went. About half way down was where it got a bit less steep, but a lot rougher! Near the bottom were some sprint/pump sections which seem to change every year to try to make it less of a pedal across the mountainside. With it being the longest course on the circuit, riders had to balance the amount of practice they needed with the amount of grip strength required to make it through seeding and race run.

Ducking into the trees into a section where multiple lines were to be seen. But only one or two were race worthy.

Ducking into the trees into a section where multiple lines were to be seen. But only one or two were race worthy.

Most of the mechanicals this weekend were flat tires. It didn’t matter if you had tubes or were tubeless, punctures still happened. Thankfully it was a relatively cheap race on bike parts for most!

Scrubbing a short stepdown in the final woods section.

Keeping low on  a short stepdown in the final woods section.

After seeding wrapped up, the riders studied a GoPro run instead of doing a track walk to get clear on lines. Though it is an individual sport, we still are a team, and there were no “secret” lines held back.

Blake taking everybody through a run on the iPad. Thank goodness for technology!

Blake taking everybody through a run on the iPad. Thanks for technology for saving our legs!

Day 2: Race Day

Pre-Race check on the bike. 3 heads are better than 1!

Pre-Race check on the bike. 3 heads are better than 1!

The clouds threatened to rain the closer it got to race time, but for most of the riders, they had a dry course!

Sunny skies were in the background for morning practice! But clouds moved in right before race runs started.

Sunny skies were in the background for morning practice! But clouds moved in right before race runs started.

Another race done, and all riders accounted for without injury. That’s considered a success at this race considering how long and rough it is!

Adam seems to be on a winning streak, dominating Sr. Men by 6 seconds!

Adam seems to be on a winning streak, dominating Sr. Men by 6 seconds…. With a crash!!

Blake taking the win, and Jacob coming in 5th with a crash!

Blake taking the win, and Jacob coming in 5th!

The Jr. Men don't get Champagne, they get ginger ale.

The Jr. Men don’t get Champagne, they get ginger ale. Even more sticky!

C4 Results: 

Adam Woodhouse 1st (Sr. Men)

Blake Bunting 1st (Jr. Expert Men)

Jacob Stefiuk 5th (Jr. Expert Men)

Adrian Lee 6th (Jr. Sport Men)

Caleb Harapnuik 8th (Jr. Expert Men)

Levi Harapnuik 25th (Pro Men)

Finally, after months of waiting, riding, and training, the first BC Cup is here. Race The Ranch, while not the most technically difficult, is often called one of the hardest of the year because of how short and how physical the course is. With the top times being under two minutes, any mistake, big or small could cost you being off the podium.

This was also a special race because it was Cory’s 20th anniversary of racing BC Cups. 20 years ago, he raced his first BC Cup in this very same place, with the same race organizer still doing his job to this day. Cory decided it would be a good opportunity to race!

Day 1: Practice/Seeding

Usually, this parking lot is dry and dusty. This year, rain kept the dust down and made the course run way faster than years before.

Usually, this parking lot is dry and dusty. This year, rain kept the dust down and made the course run way faster than years before.

The weather played out well for most of the riders this weekend. The course wasn’t developing the huge dusty holes that it did in the past during practice because the overnight showers kept the dirt holding together nicely.

As a gift to himself, Cory built up a new race bike and used input from the other riders to set it up as best as he could in the short day of practice before the race.

As a gift to himself, Cory built up a new race bike and used input from the other riders to set it up as best as he could in the short day of practice before the race.

Although it was a super short course, riders had to be careful not to do too many practice runs because of the nature of the course. A few of the riders opted to use trail bike because of the flat sections that required lots of pumping and power to the pedals. With not many lines, there wasn’t much talk about where to go, it was pretty much the same for everybody. Ride as fast and pedal as hard as you can.

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Flying high over the triple. In years past, this step up gave some riders trouble because it was hard to make the landing, but with the course in such good condition, riders were hitting it with ease.

The weather played out nicely for practice day with only slight sprinkling in the afternoon, but otherwise really good riding conditions! Not too hot like everybody is used to in Kamloops around this time.

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With near perfect dirt condition, the corners were amazing and riders were able to carry much more speed than previous years.

Seeding runs for the Jr. Ex and Pros kicked off in the late afternoon and riders were surprised with their times compared to previous years. All the training in the off season is showing!

Day 2: Practice and Race

Final preparations being made to the bikes before practice starts.

Final preparations being made to the bikes before practice starts. It was slightly chilly in the pits, but once on course things started to warm up for the riders.

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There were always people stopped to watch this jump on the course to see exactly where the best place was to land to get the most speed for the following pedal/pumping section.

The weather took a turn during the Sr. Men race and it started to rain hard for about half an hour. Riders who came down told stories of extremely slippery conditions and recommendations of different a tire setup. Luckily the rain didn’t last too long and the Jr. Ex and pros came down with the dirt being tacky instead of slippery clay.

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Alex Auger took the win in Jr. Sport and Daniel Froese took 3rd!

Cory also came down in the rain, and even with a crash dislocating his finger, he took the win. The C4 Riders weren't about to let that go unnoticed...

Cory also came down in the rain, and even with a crash dislocating his finger, he took the win by over 5 seconds! C4 Riders weren’t about to let that go unnoticed…

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Soaked in champagne, and smiles all around, it was a good day to race for our coach.

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Stephanie Denroche in second, just .37 off the win

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Two C4 Riders on the Jr. Ex podium! Blake Bunting in 3rd and Michele Bianchi in 5th.

Jack Almond making a return and taking 5th in Pro Men!

Jack Almond making a return and taking 5th in Pro Men!

C4 Results: 

Cory Leclerc 1st Masters 40-49 Men 

Alex Auger 1st Jr. Sport Men

Stephanie Denroche 2nd Jr. Women

Blake Bunting 3rd Jr. Expert Men

Daniel Froese 3rd Jr Sport men

Adam Woodhouse 4th Sr. Men

Michele Bianchi 5th Jr. Expert Men

Jack Almond 5th Pro Men

Levi Harapnuik 6th Pro Men

Caleb Harapnuik 9th Jr. Expert Men

Jacob Stefiuk 10th Jr. Expert Men

Adrian Lee 10th Jr. Sport Men

Willam Zwiers 14th Jr. Expert Men

Joe Witwicki 20th U17 Sport Men

 

The next ra

 

Pro GRT NW Cup Round 2

May 19, 2016

Two weeks seemed to go by pretty quickly! Already we’re back in Port Angeles. This being the biggest race of the season, we wanted to make sure to get there early so we could save our spot. After setting up the tent, we went up to do a track walk. It was pretty busy and we weren’t able to shuttle so that meant walking up then down the course, which wasn’t too bad. There weren’t really that many lines to chose from, you just had to ride fast. There were a few little awkward gaps though, so I wanted to get those out of the way as early as I could on Friday practice so I could focus on speed for the rest of Friday then Saturday.

PA Scrub

Friday practice went well, I did all the gaps earlier on in the day so I could focus on the rest of the track. There were a couple gaps that deteriorated so I wasn’t able to hit them, but that didn’t really bother me, I knew I could hit them with the right speed.

At the end of the day, I was having a lot of problems with my rear mech. Up until recently, I hadn’t had any of the problems that everybody else had with the B-Tension tab breaking, but I found that I had to tighten the allen key that went into the hanger up every run. This eventually lead to the hanger threads being ripped out. Good thing we had an extra hanger, and we ended up having to modify an 11 Speed derailleur for it to work.

Being a pro GRT, only the top 60 would qualify. I was feeling pretty confident that I could, but then it started raining. After that, I was a bit worried about crashing, but then I remembered that a lot of the guys I was racing against were from California and they had no idea what to do when things got slippery. That gave me more confidence knowing that I had been riding in the rain all winter. Qualifying went well, and I ended up in 46th, well inside the top 60. I had a very cautious run because I knew if I crashed, I would be out.

The rain did not continue so I thought the course would be pretty perfect with only the roots being a little slippery. I did two practice runs in the morning and was pretty excited about finals. Last year there were huge crowds in a certain section and I was hoping that they’d be there so I could get cheered on. They were there alright, and it was a pretty cool experience! My race run was solid and I pulled back quite a lot of time from my qualifying run but still ended up 46th in the end.

It was a good weekend and I learned a lot. I am getting a lot more confident in my race runs so I just need to up my overall speed, which I think is the easy part!

Wow, already its the first race of the season! It’s time to test the fitness and all the hard work in the gym, which flew by so quickly.

Port Angeles has always been a favorite. The people, the hill, the organizers, everything creates an awesome race environment. This year was no different.

We arrived on Thursday afternoon/evening after getting our adventure pass to be able to park on the hill and set up our trailer and tent then did a track walk. The track was a mix between the Cat 2 course last year and the Pro/Cat 1 course from the Pro GRT last year plus some new sections. It didn’t look like it was going to be a very hard race because there weren’t any real technical sections, but I still thought it was going to be fun.

Friday practice was good and the track was holding together nicely with it only being a little bit slippery. I was feeling smooth on the new bike and the lines came pretty easily. It was super humid on Friday and even though it wasn’t hot at all, we were all sweating like crazy inside the Uhaul trucks on the way back up the hill.

Saturday practice went the same, but the track was getting a little more beat up. I knew I had seeding in the evening, so I was trying to figure out a strategy for that. About 5 minutes before my seeding run it started raining pretty heavily. I knew that the first corner into the first woods would be slippery, but other than that I thought it would be fine. I apparently forgot about the last berm that was slippery and ended up sliding out right before the finish line. It happened so fast I didn’t even know what was happening.

It rained a little bit overnight but I knew the course would still be really good. I got in 3 practice runs in the morning and ended up running up to the shuttle to make my race run, but I was still feeling well nutritionally so I wasn’t worried about taking that one extra practice lap. My run went pretty smoothly with only a few mistakes. I ended up 10 seconds back from first.

I’m happy to put together a good race run, I’ve struggled with that in the past, but I’m happy I’m making improvements on race runs. I know I’m fast in practice but I’ve always seemed to be on the brakes and make mistakes in my race run. I hope next race will be even better!

Over this past weekend, I took a PMBI Level 1 Mountain Biking Instructor Course at Endless Biking in North Vancouver. As mentioned in a previous post, I will be helping Cory of C4 Rider Training out with some younger riders to help develop their skills so if they are interested, they will be ready to race when they are old enough.

Endless biking does more than instructing the PMBI Course. They rent and tour people around showing them the local trails and provide instruction and lessons for beginners and advanced riders as well!

Endless biking does more than instructing the PMBI Course. They rent and tour people around showing them the local trails and provide instruction and lessons for beginners and advanced riders as well!

The course was over three days and we did a lot of our learning on Fromme or over by the Richard Jurn trail. It was very cool to see a lot of different riders from all over the lower mainland come and learn new skills and be taught how to effectively teach them. The weather worked with us for two days, but on Sunday it poured pretty much the whole time we were outside! Even though I was there to learn how to teach skills, I also learned new skills that I will be using in my riding. Primarily climbing positions. I wasn’t raised on the North Shore, so I’m constantly being passed on the technical climbs by these local mountain goats on two wheels. Hopefully a lot less now that I know some tips to help keep my front wheel on the ground!

The "Party Bus" Can take 18 people and 12 bikes to the trailhead!

The “Party Bus” Can take 18 people and 12 bikes to the trailhead!

The instructor for the course, Darren Butler is a very knowledgeable and skilled rider. I’ve taken a lot of instructor courses for swimming, and this was a totally different environment. All the feedback he gave everybody was positive and encouraging and really made me less nervous and be able to do what I knew I could do. Because of this experience, I am feeling much more confident going into my swimming instructor evaluation later on this week!

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The Level 2 course will be offered in the end of May probably in the Whistler Bike park, so I’ll have to wait a while to complete my level 2 training.

C4 Wrap Up

December 11, 2015

After not seeing any of the C4 guys since the last race of the season, it was good to get some shuttling laps at Cypress in together! The rain Cooperated and stopped pouring as soon as everybody got to the base of the mountain. We all got wet, but it was still awesome!

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Afterwards we all headed home to clean up, and then to play some lazertag. Next time we did this, we agreed that it would be paintball instead of lazertag. Paintball is less violent. To finish up, we all headed to the Sampson’s house for pizza and to present Cory with a signed photo of the team from last year. Cory is a strong, tough man, so of course, there were no tears that were desperately being held back…

More to come about C4!

The 2015 Race Season

November 29, 2015

Wow, that went by fast! 2015 is now coming to an end, with the last race being 3 months ago already. There were certainly a lot more ups than downs this year, and I consider it my best season of racing yet!

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In the BC Cup and North West Cup series, I achieved top 5 finishes with only two exceptions. You can read about my Sun Peaks crash and my experience in Mt. Hood. I achieved 7 podiums, 3 wins, and my worst result being 13th at Crankworx is something I can be proud about. Winning the Sr. Men overall for the BC Cup was pretty cool too!

I had high hopes coming into the first BC Cup in Kamloops after the off season of hard training. I struggled with the track and was only able to pull of a 4th. The next three races went much better, with my first ever race win being in Port Angeles for the first Pro GRT. I was very surprised being faster than the 54 other riders in my category! Coming back with another 1st and a 2nd place in the next two races really boosted my confidence.

I got first out of 54 riders in my category, nearly 3 seconds quicker than second place.

I got first out of 54 riders in my category, nearly 3 seconds quicker than second place.

My Favorite race in 2015 was the Silverstar BC Cup. In 2013 I dreamed of winning my first race there and I’ve always liked the track, but unfortunately I got injured practicing for that race and I wasn’t able to compete. This year I was able to win the race, despite spending most of Saturdays practice replacing blown tubes. It was also my first BC Cup race win.

The race where I think I struggled the most was the Panorama BC/Canada Cup. I’m not really a fan of the track and I struggled to find speed the whole weekend. This year, there were two really awkward up hill sections which were constantly changing and multiple sections that were on my mind and were probably distracting me from the rest of the course. I still managed to finish second, but I felt like there was definitely a lot more time I could have pulled back. Next year I guess, right?

Crankworx was interesting. I underestimated my fitness in the Garbonzo DH and held back way too much on the top of the 13 minute track. I was really enjoying my race run and was disappointed coming out with a 9th place. This was one of the races where I felt like I was riding quite well, I just needed to up the intensity. I had a wake up call in my Air DH race when I was called up to the start gate 25 minuets before I was suppose to race, and right before I was about to start warming up. I felt like I was playing catch up the whole run and wasn’t able to mentally recover. That is something I am working on in case it happens again next year! I felt more prepared than ever for the Canadian Open because I knew exactly where I needed to be in the lower woods which is where I was struggling last year. Unfortunately I struggled to adapt to the rain on Saturday and rode quite conservatively for my race run.

The two mud races, Kicking Horse and Fernie, were disappointing because I was really looking forward to racing those two courses.  Unfortunately, the rain and freezing cold kind of took away that anticipation and I was just trying to make it down the mountain without crashing. I was a little bit confused at why I wasn’t able to perform as well in the wet conditions because that’s what I was riding all winter! That’s something I’m working on and will continue to improve for 2016!

This years results and accomplishments can not be credited to myself. I believe that I would not be where I am without the support of Todd Schumlick of PerformX, Cory Leclerc of C4 Rider Training, and James Willson and Lou at Obsession Bikes. Todd and Cory put me through the paces of what it takes to be on top. Todd trained me physically in the gym and on the multiple assortment of bikes as well as the mental side of racing, and Cory had us grinding out drills and timed laps on the bike and helping the whole crew at the races. James and Lou had the unfortunate job of having to get parts for my bike and give advice on how to fix it when things went wrong! And last, but the most important, thank you to my Mom and Dad. Without them this definitely wouldn’t be possible and I am so fortunate to have parents who believe in me and are behind me 100%

Todd

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James

Thank you to GT Bikes, Obsession Bikes, C4 Rider Training, Crankbrothers, and Spy Optics for the support this year!
A special thanks to Jason Latreille with GT Canada, supporting me for the past two years of racing and always being a cheerful face to ride with and return to the pits to!

That’s a wrap! Stay tuned for what’s happening for 2016!

Team C4

Team C4

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Panorama Podium

Panorama Podium

Sunshine Coaster Practice

Sunshine Coaster Practice

Whoops...

Whoops…

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Polar A300

October 25, 2015

You may remember that a little while ago I did a post about experimenting with a Fitbit to help me with recording and analyzing my training. I realized that the Fitbit wasn’t accurate enough, so I did some research and found this device.

A300

I have been using this device for almost a month now, and I am quite happy with it. The battery life is MUCH better than the fitbit. For average users is lasts about a month compared to the fitbit which lasts 5 days. The display screen stays on all the time and while doing activity, you can set it to display your constant heart rate and time, calories burned and heart rate, or the time of day and heart rate. It is easy to use, has accurate heart rate reading, and also has an app where you can look at more depth data of your workout.

The heart rate reading comes from a chest strap that you have to purchase separately. I already had one from a different HR monitor, so I didn’t need to buy a new one. The watch syncs with almost any Polar HR chest strap.

The app isn’t as fun to use, or as in depth as the Fitbit app, but it still works pretty well. One thing I really like is that you can see a chart of your heart rate over time.

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I wear this watch 24/7, even in the pool. It is accurate, does everything I want it to do, and even if the wrist strap broke, you can purchase a replacement one. These are the reasons why I recommend the Polar A300.

A couple weeks ago, I was pretty excited to take my training to another level by purchasing a fitness tracker, the Fitbit Charge HR. It claimed to track your sleep, steps, calories burned, distance, as well as continual heart rate monitoring. I was excited to monitor and improve my training, nutrition, and sleep using this product, and It did most of those things very well, but not all.

Fitbit 2

The Fitbit was really easy and quick to set up. The app works well and has everything you could need, but I found a problem with the tracker itself. While it tracked my steps, sleep and distance traveled accurately, It did not accurately track or display my heart rate.

For everyday use, the heart rate reading was where it should have been, but once I went to the the gym or for a bike ride, the displayed heart rate was sometimes as far as 60 BPM off of my actually heart rate. It seemed to have trouble tracking anything above 140 bpm. I wasn’t the only person to have this problem, as an article was written about the problems with the Fitbit Surge. For the two weeks I had it, it only accurately (or close to) read my heart rate twice, and that was only on my long cardio workouts. It would not accurately track my heart rate in the gym, or when I was on the pump track or doing drills.

What’s so bad about that? Well, other than claiming to track your heart rate during exercise and not doing so, how can a device accurately track your calories burned if it doesn’t track your heart rate during exercise? It basically makes the device useless to me. The two most important features that I want don’t work.

After doing some more looking around, I found an article that stated that Fitbit claimed that the heart rate tracking was good enough for most people. I guess I’m just not most people.

If you’re the average to active person who is looking to be more active, this is a great device to track your sleep and activities, but if you’re a serious athlete, want detailed accuracy and are looking to track EVERYTHING, I do not suggest any of the Fitbit products.

I will be doing more research to find a product that will do everything I need it to do.

If you haven’t noticed by now, the Whistler Bike Park has recently been going though a lot of changes to its trails. At the beginning of the season, before the bike park opened, they announced that they were going to be evolving the bike park to better suit 650B Wheel by slightly adjusting berms and jumps. Great, just what we need, right? Later on, another announcement was made that the jumps on A-Line were going to be made so that they were “easier” for less experienced riders by raising the landing so it’s more visible and getting rid of the blind jumps. After this happened, I was a little bit suspicious of what was going on. As the spring/summer of 2015 went on, I started to notice the destruction of the well known trails.

Last year, the GLC drop was destroyed. What used to be a semi challenging and exhilarating hit that we all looked forward to at the end of a lap, is now a pitiful 3 foot drop/jump that I would have done when I was 8 years old.

Before

Before

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After

Crank It Up, which used to be a super fun fast lap that sucked the energy out of you because of all the scrubbing of the short steep lips, is now a trail filled with jumps that are really just rounded bumps, most of which aren’t even worthy of two orange flags. I don’t enjoy riding that trail anymore.

Even the world famous A-Line has been toned down with less kicky jumps, longer, slacker berms, and the shrunken rock drop to accommodate slow and less skillful riders who do not belong on the trail.

Guess what; A-Line wasn’t designed for ever mountain bike rider! Like the rest of society, the Whistler Bike Park is trying to be friendlier not offend the easily offended or weak hearted. A-Line wasn’t designed for the average person, or even intermediate riders. You see that black triangle on the signs? That means ADVANCED riders. Not people who are going to fly 2 feet off the lip, land on top, chuckle to themselves and roll down the backside. Earn your right to ride it by developing your skills on easier trails, then give it go! It seems like riding A-Line is more of a bragging accomplishment more than anything actually being able to successfully clear all the jumps.

I don’t see these lip rollers on Dirt Merchant because if people tried to roll the lips on Dirt Merchant, they would wreck themselves. Does that mean I should stick to Dirt Merchant and leave the slow lane of the highway which is A-Line? No. They are completely different trails. There is no Dirt Merchant race because it wasn’t designed to be ridden beyond a certain speed. The lips of the jumps are way too steep to be ridden at race speed. If you let off the brakes and pedal into the jumps, there is no way to squash them, you will fly 30 feet in the air and land flat or into the lip of the next jump, which I came close to doing on my first lap after they re-built it. I prefer if somebody rides in front of me on Dirt Merchant because if they don’t, I will let off the brakes and overshoot every single jump. There is nothing like the feeling you get at the end of a day doing full speed top to bottom laps on A-Line, and unfortunately, that is becoming harder and harder to do.

I understand that the Bike Park is trying to make the park safer, but do so on trails where people need the safety. Letting and encouraging slow and inexperienced riders on advanced and expert trails is dangerous for us, the riders who the trail was designed for. The people who really belong on those trails.

I can think of at least 3 times this month where I have come full speed into the A-Line rock drop to see a group of “Joeys” gawking at the top of the drop. Fortunately, there were some sensible people in the group who were looking up the trail and able to warn those in the way so that they could get out of the way before I hit them. What if I hadn’t been so lucky? If I hit a human going full speed off of a drop, I will not be able to get up and shake it off and accept apologies. Great damage would come to my body, my bike, and their body. For someone like me, who is trying to make a career out of riding, a blown knee or brain damage is something I would really like to avoid and may ruin my hope and dreams entirely. Does a first time Bike Park rider or a weekend warrior out for an adventure really want to be responsible for, or endure the wrath I would lay on them if this happened?

I have also had multiple times where I come upon a slower rider, who hears me and tries to get out of the way, and end up crashing while trying to get to the top of a berm because they get scared and want to get out of my way as quickly as possible. I don’t want this to happen. The danger goes both ways.

If these inexperienced riders continue to think they can ride advanced trails because they’ve “totally shredded A-Line”, what will happen when they build up confidence and take themselves to Crabapple Hits? I think we all know what would happen. I had to help a kid who hit those jumps a hundred times with no problem down the mountain with two broken legs because he was slightly off position and was sent over the bars. If it had been a Joey, who knows how bad it would have been. Will that happen? Maybe, or maybe not. But if the Whistler Bike Park already is having insurance issues, do they really want to find out?

I have heard, and also speculated that the reason for this modification of “dangerous” features is for insurance reasons. This makes sense, but at the same time is infuriating. This is mountain biking! It’s not a matter of IF you get hurt, it’s WHEN and how badly. The trails crossings and merge points are safe, the wood features are not falling apart, and the big holes in the berms and jumps are quickly repaired. What kind of person would sue a facility because they don’t have enough skill to successfully do what they came there to do? Would sue a rock climbing wall facility because you slip and scrape your knee on a rock because “it’s obviously too small for my foot and I deserve to make it to the top because I am awesome”? No. You signed the waiver, you should have understood that this is an extreme sport which is not meant for everybody to be able to do! If you’re not skilled enough, work on it and get better. Don’t sue a facility because of your inability to accept failure.