ESAR.ca

ESAR 2010 Results (pdf version)
ESAR 2010 Splits (pdf version)
ESAR 2010 Rankings (excel version)
ESAR 2010 Splits (excel version)

See all the results in real computer screen pixels here!

Check out our Race Archive with Results going back to 2003!

Need new shoes for ESAR? Check out Get Out There Magazine’s Reader Appreciation Night on Thursday, June 17th at Toronto’s Salomon Store. They will be giving 40% off all Salomon shoes, apparel and gear! You must RSVP to take advantage of the discount! rsvp@getouttheremag.com http://www.getouttheremag.com/report/vip.htm

Think you want to get some orienteering in before the big ESAR race? ESAR this year will have orienteering, and there is no better way to get the feel of navigating on a smaller map and reading features than actually doing a race. Get some fitness and fun in all while staying close to the GTA.

The Date is June 12, 2010, cost is less than $20. The race is short and will probably take less than an hour.

Here is a link to the Waterloo Stars Orienteering Club race. http://baleka.org/stars/events/20100612

Check out these cool shirts from FirePower Training. Click here for ordering info.

2009-2010 SALOMON DONTGETLOST.CA ADVENTURE RUNNING SERIES

SATURDAY FEBRUARY 20, 2010

HORSESHOE VALLEY RESORT (Barrie, Ontario)

EASTERN CANADA’S LARGEST SNOWSHOE RACE!

Snowshoe Raid Website

After lamenting the loss of classic, wilderness-based, 24hr adventure races from the Ontario multisport calendar Bob Miller has decided to re-introduce this exciting format of racing. The inaugural Wilderness Traverse will be a ‘back-to-basics’ adventure race where coed and open teams of 3 or 4 will mountain bike, paddle, and trek across a remote region of the Haliburton Highlands. Route choices throughout all disciplines will be abundant, making navigation strategy a key element of a team’s ability to go the distance. The racecourse itself is roughly 130 km in distance and teams will have up to 30 hours to complete it. The event is designed to attract all-levels of adventure enthusiasts who want to push their physical and mental limits in an awe-inspiring backcountry setting. Physical fitness will be an asset but mental fortitude and a team-first attitude will be a deciding factor in who achieves their goals.

The event website can be found at the following link: www.wildernesstraverse.com

And a full press release can be viewed by clicking here.

This event was passed onto ESAR from John Klich a Toronto paramedic, adventure racer, and former 5 peaks race director for Ontario. Lets take care of one of our own.

In February of 2009, Toronto Paramedic Kevin Mills was horribly injured in a swimming accident resulting in parapalegia. Kevin has a wife and a young son. Kevin has defied all expectations about the improvement of his condition and has gained function all the doctors said he never would. Kevin is taking part in an incredible rehab program that is designed to gain maximum function for victims of paralysis. This prgram is not covered by benefits or health insurance and is quite expensive. Kevin intends to beat this challenge.
Help Kevin reach his full potential, participate in Step It Up For Kevin. This is a 6 hour spinathon featuring bikes and treadmills.

Riders and runners may participate for a portion or the entire duration as a solo or as part of a relay team for a specified portion of the event. Participants may even sign up for both modalities creating their own duathlon experience.

The event host is Wynn Fitness located in the 401 and Keele area. All aspects of the event will take place in the group fitness studio. Wynn Fitness is offering event participants access to their amenities including change rooms with lockers and sauna, day use of the club, and ample parking.

Collect pledges and make this event a huge success for Kevin.

www.kevinmills.org

Hey Frosty! Don’t put away your bike just yet! The ground is still hard and rideable!  If the summer passed you by and you just didn’t find the time to get your bike out then try getting your trusty steed out before the snow gets really deep!  Winter riding is not just a whacked out past time of adventure racers and bike couriers, it really is a fun way to blow off the winter blahs.  Here are a few tips about riding in the winter!

Winter Riding 101

Wear a good shell and dress in layers. You may start out cool, but in a couple of kilometers that snowsuit may be a little moist. If you are warm when you start, then you are probably overdressed.

Change gears often. If you are riding in snow or slush your gears will freeze up. By continually changing your gears you will prevent freeze up. A can of spray lubricant works wonders!  Remember to get the salt off by washing your bike.

Cover the vents! Most cycling equipment is made to vent the heat of summer riding. A quick fix is to cover the air vents in your helmet and shoes with tape to keep jack frost at bay.

Start out small. Winter riding can offer some great rewards and challenges, just be prepared to cut it short, due to muscle fatigue or a favourite coffee shop!

I finished a bike race last weekend and if I hadn’t run out of water I would have done sooo much better. I’ll admit my logic was flawed and I never should have tried to save weight by trying to get by with as little H₂O as possible – do you know how much that stuff weighs?? Adversity and unexpected pitfalls (not to mention poor planning) are going to happen in any race, especially adventure racing.

The best teams use methods and systems to overcome the bad things that will inevitably happen. These may include, but are not limited to : flat tires, lack of food consumption, sore knee, getting lost, broken paddles, cramping, lost fingernails, not enough water. This sounds like a great list of excuses but the reality is that every team has obstacles and difficulties that they must overcome throughout the race.  Great teams work together, plan and problem solve well.

Minimize you chances for these hazards and be ready for when they happen.

I don’t expect to run a “perfect” race anytime soon, but I now know that water weighs a kilogram a litre… the 2.2 pounds, this would have salvaged my latest race!

The Effects of Dehydration

Did you know that nearly half of all exercisers start their workouts dehydrated? Dehydration can impair performance, which can lead to injury. Here are some important points to consider.

Fatigue

On average, exercisers fatigue about 25% sooner when they don’t drink during exercise and become dehydrated.

Endurance

A 2% loss in body weight due to dehydration can cause at least a 7% reduction in endurance.

Fluid Loss

Beverages that contain caffeine such as colas, coffee, or tea stimulate fluid loss and promote dehydration.

Fluid Consumption

Exercisers who drink fluid may go 33% longer than exercisers who don’t drink anything.   (source propelwater.com )