Sweet and Sticky: Maple Syrup Trail

If you are a mountain biker on Vancouver Island you have most likely heard whispers about 'that Maple Syrup trail'.  By now, you may have even gone to taste the Syrup for yourself.  So sweet hey?

If you haven't had a chance to sample the Syrup, here is a little taster for you...

I have been spending much more time in my sneakers than my bike shoes this year, and have to say that I came a little late to the party.  By the time I caught wind of the whispers this summer, the fabled Maple Syrup trail on Maple Mountain, had been well worn by thousands of wide grinning riders.  This 'new' trail was, in fact, officially opened last October by the CTSS- Cowichan Trail Stewardship Society.  Friends of friends had riden it.  Profile pics of wide spanning, 'rainbow' bridges appeared on social media.  Rumours of 'an epic ride' with a 5k climb and '10km of sweet continuous singletrack' got me salivating instantly.   It isn't very often that a south Island trail creates enough chatter to drag Valley riders out of our wonderful Cumberland cocoon.  It was time to check this trail out.

A few weeks ago a group of us managed to merge our schedules and book it down Island on a Friday.  The drive is about 2 hours from the Comox Valley and the trailhead is on Maple Mountain, a couple of kms south of Crofton.  'A 2 hour drive to ride a trail' you say?  I can now say that it is well worth the drive!

There are no other trails like it on Vancouver Island.  If you have ridden one, please correct me.  You can either ride about 5kms up the logging road, which is a good grunt with a few steeper pitches on it, but entirely rideable.  Or, you can ride up the new 'climbers trail' which has been crafted at the perfect slope for an enjoyable and very smooth single track ride.  The climbers trail was about 2/3 complete and it only left a short climb to the radio tower at the top.  I was impressed already!  A climbing trail!  The lovely, wide, 'green' trail wove it's way through shadey Arbutus forest, open grass fields and over rocky bluffs.  100 times more enjoyable than riding the road, having a trail to climb makes any ride that much better IMO. 

The view from the top gave us all some perspective on just how much elevation we had gained on our ride up.  The Village of Maple Bay, complete with tiny boats, appeared in miniature, far below. After a snack and a drink it was time to hit the 10k descent.  10k!

Maple Syrup is really like 3 trails in one.  The trail covers so much real estate that it actually travels through a very wide range of terrain from top to bottom.  It offers a combination of Hornby flow, Nimby 50 gnarl and Jughead/Blue Collar woohoo.   As it winds it's way back and forth across Maple Mountain, the trail morphs from steep, technical, rock at the start to mellow, flowy birms at the bottom.  All levels of rider will find something they love on the trail. 

The very top of the trail includes the most technical terrain, with plenty of rocky drops and steep roll overs.  The sun bakes Maple Mountain and by mid summer the dirt turns to powder, making steep pitches loose and challenging.  Quickly, the natural rocky drops disappear and the trail flows into big turns, fun descents and sweet rolling bridges (I call them rainbow bridges), reminiscent of the few park trails that I have ridden.  It is definitely a thinking trail.  After every long descent there is a punchy little climb.  Around every corner is a gnarly rock to navigate over or around.  The trail definitely keeps you on your toes.   By the time Maple Syrup merged into 'Solar Coaster' my body and brain were working overtime.   I loved it!

The trail transitions to more flow and less work over the final kms.  By then, it is a welcome break and an enjoyable way to finish the ride.  Beginners can jump in off the road to experience the lower 'Loggers lane' section of the trail, Intermediate riders can start half way up on the flow of Solar Coaster and those looking for more of a Challenge can tackle the entire trail from the steeps at the top.  Brilliant.  Helmets off to the trail builders who had the vision and even more impressive ability to execute the idea.  They have created a world class trail that will have riders returning for seconds...and thirds...and...

But don't take my word for it.  Go ride it for yourself! 

Still not convinced?  Watch this video of other people having fun riding it...and see if you can resist a road trip...


Happy Trails,
SS

Augerpoint Trail

I think I'm going to lose a toe nail.  Or three.

Videos: Friday Film Fest- Inspiration

Happy Friday...again!
Here are a few video's that I hope will inspire you to dig a little deeper and climb a littler higher this weekend...ready..set...go!
SS

Women of the Mountains.  Help 'Kickstart' this documentary about women who live, train and compete in the mountains by overcoming obstacles.  Looks like it will be very inspiring and take viewers to some beautiful spots on the globe.   Thanks to the Adventure Blog for sharing this.




Vancouver Island in timelapse by Gavin Hardcastle.  Islanders will swell with pride and gratitude after watching this spectacular series of timelapse scenes on VI.  We really do live in the most beautiful place on earth.  But don't share this with too many of your friends who live out east...remember... "it always rains out here"...;)  Thank you to the Adventure Blog for sharing our little paradise!




The Lion and the Gazelle.  Arc'teryx promo video featuring ultrarunner, Joe Grant.  A wee bit cheesy but the scenery and fluid running are inspiring!  Lately I have been feeling like the Gazelle - with long solo runs in the mountains and close encounters with mama bears and even a cougar this year... How about you?  Lion or Gazelle?

Elk River Trail

Holy moly.  I found another piece of heaven in Strathcona Provincial Park this past weekend...

Flower Ridge

Every year I dream of spending my summer exploring new trails and peaks in Strathcona Provincial Park...and every year I seem to fill up all of my weekends with work, races and other adventures before summer even begins.  And so...my list continues to grows\ longer and longer...

Videos: FRIDAY! Film Fest!

Happy Happy Mid Summer Friday people!

I hope that you have a weekend of fun adventures planned like I do;).  Here are some fun video's to help you get in the mood for FUN!
Happy Trails,
SS
 

Cyanide & Happiness : The Rope.  OK let's start with a little naughty humor shall we?  You may have seen this a while back, but it is always good for another laugh;0.  Warning: contains some, um, colourful language...but it IS funny!!!  Thanks to The Adventure Blog for sharing this one.




BC Bike Race 2014 Crew Video: Happy!  Awesome wrap up video to get your toe tapping and your hands clapping:)





Pet's interupting Yoga.  I've saved the best for last...From Huffington Post Funny.  I am not one who sits through animal videos...but this one is actually awesome.  Watch it and just try NOT to smile! 

In Good Hands

Ahhhhhhhhh....post acupuncture Friday afternoon... Nothing mellows my body and mind like 50 long, thin needles tapped into my body.  Hee Hee.  You won't get it until you try it;).

 On the north peak of Flower Ridge!  1200m straight up!

Over the past month, I have spent more time in my sneakers than anywhere else, it seems.  I have been building my tolerance for endurance on my feet once again.  Adding time, kilometres and elevation with each run and every week.  Hoping my body would agree to a summer ultramarathon, I put the Squamish 50 (miles that is) on my calendar in pencil and let my preconceptions go...and it is looking like it might actually happen. 

 Flower Ridge on fire with meadows of wild heather.

My body is, however, completely in charge of the plan.  I fired my mind a long time ago.  Many years ago I learned that injury and illness can initiate lasting shifts in perspective.  When you are told you will never run again, you cry with joy when you can walk.   I see the world through my own set of glasses...running, health, adventure and the human body are all gifts...and none of them garaunteed for life.  And so, I run, ride, repeat, but the path and speed limit are not, ultimately, determined by me.

 South Peak of Flower Ridge

That being said...
Athletes must contiually walk the thin line between overload and overtraining to try and create the most effective stimulus and response cycle possible.  Pushing edges is not just part of the plan...it is the only way the human body knows how to progress.

And so...
Let's just say that I have had some cranky calves;0.  They have been talking at me since June, with knots and hot spots popping up here there and everywhere.  Nothing sinister or rated high enough (over 4/10) to stop the train.  But I knew I had to support my body if I wanted to keep building, pushing and progressing.  And then I fell through a wooden bridge and nearly broke both of my ankles.  Bad timing!  Did I mention I used to have bilateraly compartment syndrome in my lower legs?  The pressure was building, the tissues were swollen and they had nowhere to go...time to call in my team!

 1000m down!  Don't stand up!

I am in good hands.  Many good hands.  In the past few weeks I have been to see nearly all of my favourite people:

• Marita Sanchez at Harbourview Massage - to release the pressure
• Debbie Wright at Bayview Chiropractic- to put my spine back in place after the impact of such a hard fall.
• Marian Patterson - Reflexology magic that erased my symptoms and made me feel like I didn't actually run 80k last weekend.  Wow.  
• Michelle Hughes- DCTM and Acupuncture to support my body so it can do the healing it needs to do.  To calm my mind and make me remember that 'it is all good, man'.;)
• Kim & Kendra at Ascent Physio...luckily I haven't had to see them in a while but I know they are always ready and willing to take me on!

We have a team to help us in our 'regular lives'...to change the oil, fix the brakes, cut our bangs, crunch our numbers...yadda yadda yadda... I'd say having a team that supports the old body is just as important- if not WAY more.  

Are you supporting your body?  Who is on your team?  Would love to hear what works for you!
Cheers and happy trails,
Sarah.

Review: i/Omagic Charger

Wowza.  4:44.  That was a long run.

I like to track my adventures with the Motion X gps ap (which is rad FYI so watch for a review coming soon!) but my iPhone battery would be dead or close to it after a run this long.  So I was tickled pink to see the battery still at 100% after 4.5hours plus today!  How?

I Scream You Scream We All Scream for Ice Cream!!

It is something HOT in the Valley.  Mmmmmmm...I love it:).  Time to whip up a few cool treats!  Read on for my faves...

Too often 'cool treat' synchs with crazy sweet frozen treats loaded with additives, preservatives, colouring and multiple words we can't even pronounce.  There IS a better way to cool off!!   Break the cycle.  Get creative.  Think outside the icebox;).  Create your own healthy cool treat menu and say goodbye to the crazy non-food 'treats' more often...

Here are some of my faves to get your wheels turning!

Best Ice Cream Ever .  (No joke)

Sunday Afternoon Goodies (Including frozen banana pops and coconut lime ice cream - oh my!)

What natural cool treats do you and you family enjoy when the temperature climbs?  Comment below!

Cheers!
SS

Videos: Weekend Film Fest

Happy Happy Happy Happy Friday!
It's going to be an amazing sunshiney weekend on the Island!  Time to ride/run/hike to your favourite swimming hole;)  Or, why not do all three together like the boys in 'The Picnic' film, below?  Get ready, this weeks film fest might just be my favourite threesome of videos to inspire adventure...have a great weekend!


RUN

100 Miles High - Darcy Piceu Africa and the 2013 Hardrock Ultra Marathon.  If you want a taste of the 'rock' without the pain of the altitude, sit back and enjoy it from that comfy chair of yours...and just imagine...

BIKE

Seven: The BC Bike Race Movie.   It has come and gone once again...the best week on a mountain bike...the BC Bike Race!  If you missed out or are dreaming of doing it 'one day'... this video should help convince you to sign up next year...stop 'one day'ing it and go for it!  This video was filmed in 2013, the year that I was lucky enough to experience the race and I managed to get about 1.5 seconds of fame...see if you can spot the blue ELM jersey...good luck;)

Seven: The BC Bike Race Movie from BC Bike Race on Vimeo.


TRIATHLON...SORT OF...

The Picnic: a Teton Triathlon.  OMG I LOVE this little video.  A group of buddies create an epic Triathlon that combines cycling, swimming and summiting Grand Teton.  Real dudes on a real adventure...Inspiring me to create my own Valley 'Picnic'...I have some ideas...you?

The Picnic: a Teton Triathlon from KGB Productions on Vimeo.

Review: SOLO Bars

 "Energy that sustains"  

"Low Glycemic & Gluten Free"

"Energy & Nutrition Bars"

Have you heard of  SOLO bars yet?  If not, watch for it, they are about to make a big move onto a grocery store shelf near you, very soon.  A few weeks ago I received a sample kit from SOLO, who asked me to review their 5 different flavours of energy bars.   Here goes:

"Another energy bar?" you say!  

Well, the folks at SOLO have come up with something very unique and it definitely sets them apart from the rest. They have created a bar that is 'clinically validated' to have a Low GI.

GI.  Glycemic Index.  You've heard the term before.  But what does it really mean?

The glycemic index is a scientific system of classifying foods according to how quickly they are digested and absorbed into the body. It was invented by scientists at the Canadian University of Toronto many years ago.  The GI rates foods based on how quickly their carbohydrates are converted to glucose (sugar) and released into the body.   Foods with a higher GI value are released faster and have a greater impact on blood glucose levels. Pure glucose receives a GI value of 100 and pretzels come in at 83, for example.   Foods with a lower GI value are released slower and have a more gradual impact on blood glucose levels. Foods like peanut butter and yogurt receive lower GI values of 14 and 33 respectively.  Foods that are higher in protein, fat and fibre tend to have lower GI values and therefor release glucose into the bloodstream at a slower rate.

"So what?" you say!

Low GI foods provide a slower release of sugar into the system which is believed to provide more sustained energy and increased satiety (feeling of fullness).  You know when you eat those pretzels you're going to be hungry again in 30 minutes right?  How about when you are running, biking or paddling hard?  You know when you eat that gel you are going to need another one in 30 minutes right?  Super energy spike and then crash.

In addition to the 'slow release' energy benefits for athletes and the general public, SOLO bars fit within the recommendations for a very specific population... people living with diabetes.  The SOLO bars are being marketed directly to this group. According to SOLO, their GI Bars address the 'Key Recommendations' of the Canadian Diabetes Association Clinical Practice Guildelines Expert Committee:

• "Replacing high-glycemic index carbohydrates with low-glycemic index carbohydrates in mixed meals has a clinically significant effect on glycemic control in people with type 1 or type 2 diabetes."

That is the BIG angle that SOLO bars are taking to stand apart from the rest of the energy bars on the market.  They have been clinically validated to have a GI of 23-30 (low).  And they weren't just tested anywhere.  SOLO bars have been validated by the actual inventors of the Glycemic Index at the University of Toronto and used in multiple clinical studies. 


So...I asked a friend with type 1 diabetes, who is also a runner, to help me with my research;).   He woke up, ate one bar and went for a 6 km run.  When he returned, he tested his blood sugar and reported a reading of 7.  This was the magic number that he said he would have hoped for after exercise.  He noted that his post run blood sugar reading would normally be higher, up to 8 or 9, after having a banana beforehand.  His testimonial was very positive: "SOLD." he said.  "Where can I get them?" 

"What's IN them?"  you ask!

Good question!  The other side angle SOLO bars have going for them is their ingredients list.  Many energy bars AND diabetic snacks contain a nasty long list of wild and crazy chemically altered, indigestible ingredients that you cannot likely pronounce.  Now, nearly anything living in a shiney package on a store shelf has been added to or subtracted from in some way.  But on the scale of nasty-packaged-non-foods, the SOLO bar is at the VERY good end of the spectrum compared to the majority of energy bars on the market today.  Sure, it isn't just nuts and fruit like my number 1 choice, Lara Bars.  But it has many of the other bars beat for what IS and ISN'T on the ingredients list.  Specifically:

•  190-200 calories per bar
• 24-27 grams of carbohydrates
• 7-8 grams of fat
• 10-13 g protein- that's higher than most 'energy bars' but mid range for 'protein bars' IMO. They use a whey protein source.  Highly usable by the body- but yes, processed, protein source. 
• 3-4 g fibre- small but significant enough to effect GI
• No artificial sweeteners- I like that!
• No high fructose corn syrup-I like that too!
• No sugar alcohols- good!
• No Trans Fats - phew!
• No artificial preservatives- yes! 
• In addition the SOLO bars are GLUTEN FREE- key for many living with celiac disease.

"OK OK! But how do they taste?!" you want to know!

Depending on who you are, what your taste buds are into and what other energy bars you are used to eating you will likely rate them as ... Pretty good...to...Not bad...to YUM.  

Chocolate Charger was the big winner.  I'd say YUM actually.  It was chocolate on the inside and chocolate on the outside and all that chocolate hid any non-food flavours I might have otherwise detected.  The Dark Chocolate Mandarin was a close second...there is a trend here.  The texture was lovely- light and chewy.  Different texture and flavour coating on the outside and a firm but soft centre.  Not too heavy- lighter for the caloric count,  of approximately 190 calories, than I anticipated.

The Peanut Butter and fruity flavors of Lemon Lift and Pineapple Coconut were tasty...but we got off to a bad start.  I ate these on a hot day.  Their 'coatings' had melted into a liquid pool within the wrapper.  It wasn't a good first date for us.  Never order messy food on a first date.  The solid, chewy centre of the bar was not nearly as appealing once it's 'coating' had melted away and I can't say I enjoyed eating these bars because they were messy and not as tasty.  Reminded me of the old protein bars...and I was hoping to move on from that old relationship.  I will have to try these flavours again, on a cold day;)

The moral of the SOLO bar review is this:

• Good choice.  I will definitely pick this bar if I need something in a shiney package and there aren't any Lara Bars around;). 
• Note: I do not know the GI of a Lara Bar...but guess they would be close with the mix of nuts (fats/protein/fibre) and dates that are the main ingredients.  That in itself might be enough of a reason for persons with type 1 and type 2 diabetes to actually choose the SOLO bar over another bar, including Lara Bars, even though they may have a more natural ingredients list.
• Awesome choice for diabetics and those who NEED to know the GI of the foods they are eating so they can regulate the effect on their blood sugar.
• Bad choice for hot days in the car or workouts in the sun! They melt.  Be warned.

Have you tried the SOLO bars?  Let me know what you think!

Kusam Race Report: What goes up...

Happy Sunday!
I awoke this morning to tight calves and a series of frantic klimbing memories flashing through my mind.  

Ride alone...ride with friends.

This week I remembered something I didn't even know I had forgotten.  I found something that I didn't really know was lost.  Kind of like finding twenty bucks in your jeans pocket.  Sweet. 

I get up with the mailman and I most likely go to bed before your kids.  In between I'm what you'd call pretty busy.  I have learned to run and ride whenever it works best for me.  Last year, while training for the BC Bike Race my rides got longer and longer and my riding buddies got fewer and fewer.  Out of necessity, just as I slipped into solo trail running, I soon discovered the beautiful selfish solitude of riding alone.  Since those first few forced rides I have learned to love riding alone in the woods.  

Recipe: Savory Spud Salad

I have a growing list of delicious whole food recipe's that I want to share with you...but have not managed to get them on the blog!  Stay tuned this month as I will be sharing some of my favourite spring recipes from fresh and flavourful dinners to delicious new bars and balls.... stay tuned!

Videos: Weekend Film Fest!

Yup.  It's Friday again folks!  Time to clock off, log out, unplug and get outside!  This week is all about the bike...the trails are tacky, the sun is shining, the lake and the bevvies are cold...get out there!
Have a great weekend:)
Sarah.

This 5 year old is a better biker than you. From The Adventure Blog- pay attention to little 'Felix' if you want to learn some new moves! 



 Miranda Miller absolutely shredding it in her hometown of Squamish.  From Mountain Biking for Women.  Gauranteed to make you wish you were on your bike right now!
CLICK HERE TO WATCH VIDEO...It's worth it!


The Whole Enchilada c/o Singletracks.  If you are a mountain biker, you have heard of The Whole Enchilada.  7000 vertical feet of descent over 26 miles.  This epic mountain bike trail is the stuff of legends...only it's real.  And waiting for you just a day and a half of driving away in Moab... This one is on my biking bucket list... Why aren't we there right now?

Videos: Weekend Film Fest!

It's Friday...and it's SUNNY!  Woooohooooo!  Let the weekend begin!  Come on...you can sneak out a little early...

Here are some videos to get you fired up and moving!
Have a great weekend:)
Sarah.


Heather Dornindin.  This is one of the most powerful videos I have ever seen.  Watch it.  This is the real deal.  The power of the mind folks.  Up there with grannies lifting cars off of people...human super 'hysterical strength' powers come from the mind!!

Miranda Miller + Squamish = Downhill Mountain Biking Nirvana | In the Dirt, Ep. 1 From Savage films and C/O MTB4HER.com!  Couldn't get this video to embed so you will have to click the link...go on...it is SO WORTH IT!


May in Whistler, British Columbia  C/O The Adventure Blog!
 

Sun Mountain 50K: Surprise!

5 days post race and I am still day dreaming about the endless ribbon of creamy singletrack and fields of knee high sunflowers stretching as far as the eye can see...leaving me wondering...was that real or just a dream??   

Video! Sun Mountain Race

In one week I will be setting out my gear for a very long and very special run. Nearly three years after finishing the 125km Canadian Death Race with a rare ankle fracture I am ready to go on my second really long run😉.  I am stoked to be joining my good friend Kim for her first ultra marathon and my second, in Winthrop Washington for the Sun Mountain 50k next weekend!!  It has been a long haul but my body finally feels ready to endure the distance and take me on a long run in the mountains.  I am once again amazed by the healing power of the human body. Patience, kindness, time and belief are often all we need to overcome what ails us.  My goal for the weekend is definitely not to 'race' as I have not trained to do so- my goal is to run with patience, kindness, time and belief... and to finish feeling strong and healthy...with a big old smile on my face😃.  I am so grateful for my health and the gift to run wild and free in the mountains.  Life is good.


And so, for this weekends filmfest I am showing just one movie... the Sun Mountain Race Video to give you a sneak peak of where we are headed next weekend.  I can only hope the weather is the same as it was when this was shot!

Sun Mountain Race from Steven Foreman on Vimeo.

Coconut NRG Bars: Chocolate or Vanilla?

I have a confession to make.

I promised you the recipe for these melt-in-your-mouth coconut bars last week on the ELM facebook page.

Videos: Weekend Film Fest!

I have trail running on my mind, in my heart and under my sneakers this week:)  So, here are a few great little running videos to inspire you!  No matter who you are...where you run...or how far along you are on your own running journey.  Don't be afraid to share our weekend film fest videos with anyone you think may enjoy them!

Happy Trails!
Sarah.



What Moves You: A Running Story c/o Outside Magazine.
Sorry I can't get this video to embed...so you will have to actually 'click the link' above...it's worth it...goosebumps...go ahead...you can do it...move your mouse up there...click...that's right... 

Another great one (that you HAVE TO CLICK cuz it's worth it I promise!) via Outside Magazine, featuring Ultramarathon Runner Geoff Rose... Two of my favourite quotes:: 'I gotta go run that'...'I'm out there to get lost in the mountains'...me too bro;)

Trail Running Inspiration from Trailrunner.ca



 

"Into the Light', the latest episode from Salomon Running TV, featuring Emelie Foresberg...awesome.