03/01/10 Warrior’s Society Weekly News

In this issue:

1. Dangerous trail work continues on the San Juan Trail

2. Trail work help needed in the San Mateo Wilderness

3. Parking on Modjeska Grade Road (the Luge)

4. 50-mile running event in the Blue Jay and Trabuco Canyon area on Saturday, March 6th

5. 2010 Pow Wow Update – Vision Quest and Counting Coup

1. DANGEROUS TRAIL WORK CONTINUES ON THE SAN JUAN TRAIL

The Forest Service has notified us that dangerous trail work continues to occur on the San Juan Trail. While the Forest Service does not want to discourage trail work, they cannot allow unsafe work to occur. The work consists of retaining walls being placed using t-posts that are not completely pounded into the ground posing a risk of riders being impaled. If you see anyone performing such work please ask them to stop.

2. TRAIL WORK HELP NEEDED ON THE SAN MATEO WILDERNESS

The Sierra Club needs assistance working in the San Mateo Wilderness. John Kaiser is their trail boss and if you can help out the details are below.

1) The March 6 trail maintenance will return to the Verdugo trail, working closer to the trailhead than our February event. The start of the work area will be near Bluewater Creek drainage and we will work from that location back toward the trailhead in Rancho Carrillo. Work is largely cutting back or digging out plant growth that is narrowing the corridor.

Approximate hiking distance, one way: 2.4 miles to the start of the work area. Elevation gain/loss is +500’/-350’.
Meet at the South Orange County Rideshare (see below) at 7:30 am, Saturday, March 6.

Future regularly scheduled trail maintenance dates: Apr 3, Apr 30 – May 2, Jun 5 and Jun 19.

2) We are planning to set up a number of small work parties for the north Tenaja trail at various times this spring when the weather looks good. The north Tenaja trail goes from Four Corners at the northern end to San Mateo Creek at the southern end.
These events will be a short backpack with a one or two night camp along the trail. Groups will be small. A water cache is being arranged as there is no water source along the trail. Anyone who would like to be on an email distribution list about these events should contact me. This does not commit you to attending but assures that you will receive notices. The events will be planned based on short range weather forecasts and will likely involve weekdays.

John Kaiser
Santa Ana Mtn Task Force, Sierra Club

Rideshare Location:
So Orange County (SOC): Ortega Business Center parking lot, SE corner Ortega Hwy/Rancho Viejo, San Juan Capistrano (one block E of I-5, turn right onto Rancho Viejo, then left into parking lot). Meet in lot near Ball Park Pizza.

3. PARKING ISSUES ON MODJESKA GRADE ROAD – (THE LUGE)

No parking signs have been replaced on the Modjeska Grade Road (the road leading to the Santiago Truck Trail and Luge) due to residents concerns about safety. Mountain bikers mistakenly think that the residents have animosity towards them but this is not the case. This is a very dangerous road due to frequent “racing” going on there and the narrowness of the road. In one incident that I witnessed, a “pocket rocket” car lost control and did a 360 right onto the shoulder of the road where people normally park and luckily no one was parked there at the time.

Parking is currently prohibited on the road but the residents have requested that the County of Orange to remove the signs from the section of the road from starting from Santiago Canyon Road to about 800 feet + – north of it because they feel this area is safe to park.

Please be respectful of the residents concerns for YOUR SAFETY and park only in areas designated as such. Some mountain bikers have been extremely disrespectful towards the residents and this behavior is not acceptable and portrays mountain bikers in a very bad light.

County District Supervisor Bill Campbell has been trying to find a solution to the parking issues but the options he has to work with are limited.

4. 50-MILE RUNNING EVENT IN THE BLUE JAY AND TRABUCO CANYON AREA ON SATURDAY, MARCH 6TH

A 50 mile running event starting from the Blue Jay Campground using the Chiquita, San Juan, Trabuco and West Horse Thief Trail will be held will be held on Saturday, March 6th. If you plan on riding those trails please be courteous and watchful of the runners on the trail.

5. POW WOW UPDATE – VISION QUEST AND COUNTING COUP

2010 POW WOW UPDATE

We have few updates on the 2010 Pow Wow.

* Pre-Event Packet Pickup Change

We had packet pickup planned to take place at Switchback Cyclery but due to the shop moving those registered for the event may pick up their packet (number plate, event t-shirt, etc.) at O’Hara’s Pub in Orange (714-532-9264) on Thursday March 18th or Friday March 19th between 5:00pm and 9:00pm. O’Hara’s is a new local club sponsor so have a beer & some grub when you come get your packet! Please note, since this is a bar you must be 21 to get in.

You may also pick up your packet the day of the event at the start from 4:30 a.m. to 5:00 a.m.

If you have picked up your packet you will still need to check in at the start by 5:15 a.m.

O’Hara’s Pub is located at:

150 N. Glassell Street
Orange, CA 92866
714-532-9264

Switchback Cyclery will be moving their shop to a new location on March 1st: 11101 Orange Park Blvd., Orange, CA 92869 phone number of (714) 628-3913 stays the same…Tim and Sherry will be continuing to run their business focusing on service and labor of bicycles but from a workshop on their property. They had decided to do mobile repair and step out of the retail business due to the current economic conditions. They will still be providing quality service and repair work and be able to get you any parts you need so call them should you need anything!

* Course Conditions

Our club members went up and worked on a small slide on the Silverado Motorway so that won’t be an issue. The Motorway is a technical single track so you still have to be careful. Trail Director Ned Reynolds will be removing down trees from the base of West Horse Thief and from Trabuco before the event. We are trying to get permission to open the gates and work on Upper Holy Jim, which has some rutting issues due to the rain. Mike Caffrey and Jeroen Bossboom have done a great job on this trail but the rain damaged some of that work. The Forest Service is grading the Main Divide and some of that work has been completed; hopefully that work will be done soon before the Pow Wow to give time for vehicle traffic to compact it. Black Star has an area near the top that is washed out but there is a way around it and riders will have to traverse this single file. Right now there is snow above the 4,500 foot level but the extended forecast expects no more rain/snow between now and the event so some of that snow will be melted off except for the back side of the Santiago Peak where you can expect snow and ice. So far, the extended forecast calls for temps high 50’s low 60’s with periods of clouds and sun.

* The Haislett Trophy

The first is this year’s Pow Wow will be dedicated to the memory of Bob Haislett, including the introduction of the annual “Haislett Trophy.” While we were saddened by the death of Bob, if there is any good in this bad news it is that Bob’s last years were happy ones with the love of his life and his death came relatively quickly.

The “Haislett Trophy” will be awarded to the person who does not finish strong, but finishes under extraordinary circumstances. This is the best honor we can give Bob, who anyone who met him will agree was an extraordinary individual.

* Transferring period over

The period to transfer your position in the event is over.

* Transfer fees raised so far

So far the transfer fees have generated $725 dollars for the UCLA Foundation (Operation Mend) and $600 dollars for the Freedom Alliance Scholarship Fund.

* Event Support Update

Our Event Medical Director Carrie “Full Body Scan” Harden, assisted by Paula Hunsaker, is updated all our trauma kits and have arranged for Reach Air to assist in the medi-vac of injured participants.

We continue to increase and improve our communications capabilities under the direction of Communications Director Joe Lopez. Our club members have been encouraged to study and attain their ham licenses to complement non-club ham operators, which will greatly improve our communication net. Our partnership with the SOARA Ham club, which allows us use of their repeaters on Santiago Peak, is a great contributor to our success in tracking participants and getting emergency aid to them when they are injured.

We will be sending out a more detailed update the week before the event.

* Eating to finish

Randy Profeta, and expert endurance racer and multi-time finisher of the Vision Quest has some good nutritional advice on caloric intake:

I have attached a few articles regarding nutrition and training. While the articles are titled “Tips for 24-hour racing”, the principles apply to endurance races like the Traverse and VQ/CC.

Advise on caloric intake and strategies to help ward off cramping:

While you will be a calorie burning machine during the race (600-900kcal/hour), there is no way that your body can assimilate that many calories if you try to replace what you are burning every hour. If you try to replace all of those calories, the result will most likely be stomach distress and poor performance. I am 6’0″ and my race weight is somewhere around 185. I will take in about 250 calories an hour, maximum. Your body will consume all of your stored muscle glycogen (usually between 1,500 and 1,800 calories) in about 2 hours. After that your primary on-board source of calories is fat stores. Even a trim athlete has over 100,000 fat calories that can be converted to energy. The difference is that you have to train at longer intervals (over 2 hours) before your body gets efficient at converting fat stores to energy. As you no doubt already know, once you go through your muscle glycogen and start to burn fat, you do not have ready stores of energy for sudden bursts of energy and for going anaerobic; you have to dial your pace back.

Regarding the cramping issue, meds and supplements alone will not eliminate cramps in an athlete that is not conditioned. Tums help, but they are primarily calcium. You need a balance of sodium, magnesium, potassium, and calcium. Salt tablets alone (Sodium Chloride) are also not the answer. Two years ago the temps on the Main Divide during the Traverse were hovering around 117 to 120. The DNS and DNF rate was the highest I have ever witnessed in a race. I came in 5th or 6th in my category (50+ Expert) and never cramped once. I do not want to sound like a commercial, but I rely on Endurolytes by Hammer Nutrition. The nice thing about their electrolyte capsules is that you can vary your intake as needed. In general, I take two caps per hour for most races and up the dosage based on how I feel. During the Traverse in 2008, at one point I was taking six to 8 Endurolytes every half hour (this is still below the RDA for sodium intake). Never cramped or felt like I was going to cramp.

The other part of the cramping equation is adequate hydration. In general, I consume about 20-24 ounces of water an hour. In really hot conditions, I up it to 28 to 30 ouncs/hr which I consider a maximum. Hyponatremia is the result of over hydration. You basically dilute the electrolytes in your body. The results from hyponatremia are not good and can be fatal.

One more thing about hydration: start NOW. Don’t think by upping water intake a few days before the race you will be properly hydrated. Most Americans are dehydrated. In general, consume about one ounce of clear water (no, beer does not count) for every two pounds of body weight. For me, that is just under 100 ounces a day.

Start working on your fueling plan now. If you would like some Hammer samples, just let me know. They are one of my sponsors. I would not be using their stuff if it did not work. They take a very scientific approach to nutrition, which I like. Check out their website. It’s a great resource.

http://www.hammernutrition.com/za/HNT?PAGE=HOME

Hope this helps. This strategy has allowed me to finish five VQs (four on a singlespeed), one Traverse, and allowed me to podium four out of the last five years at the world 24 Hour Championships (first 2x, second, third).

Shimano is the Major Component Sponsor of the Warrior’s Society

Rock N Road Bike Shops, El Pollo Loco and Switchback Cyclery are Major Sponsors of the Warrior’s Society

Epic Performance is the official hydration drink of the Warrior’s Society

Hammer Nutrition is the official Nutrition bar and gel of the Warrior’s Society

The Warrior’s Society is a Blue Ribbon Coalition (BRC) affiliated organization

The Warrior’s Society is a Tax Exempt Organization under 501 (c) 4 of the IRS Code

“Far better it is to dare mighty dreams, to win glorious triumphs, even though checkered by failure, than to take the ranks with those poor spirits who neither enjoy much nor suffer much, because they live in that gray twilight that knows not victory nor defeat!”

Theodore Roosevelt

www.warriorssociety.org

Shimano is the Major Component Sponsor of the Warrior’s Society

Rock N Road Bike Shops, El Pollo Loco and Switchback Cyclery are Major Sponsors of the Warrior’s Society

Epic Performance is the official hydration drink of the Warrior’s Society

Hammer Nutrition is the official Nutrition bar and gel of the Warrior’s Society

The Warrior’s Society is a Blue Ribbon Coalition (BRC) affiliated organization

The Warrior’s Society is a Tax Exempt Organization under 501 (c) 4 of the IRS Code

“Far better it is to dare mighty dreams, to win glorious triumphs, even though checkered by failure, than to take the ranks with those poor spirits who neither enjoy much nor suffer much, because they live in that gray twilight that knows not victory nor defeat!”

Theodore Roosevelt

www.warriorssociety.org

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