The Seat Post Archives
September 2007
The online newsletter form the North Shore's Best Bike Shop 11 years in a row.
September 2007 Issue
 | Attend the Team H2V Kick off party this Thursday September 6... more |
 | Check out where Pedals & Pints are meeting up with the H2V crew - MILE 582. Riding details on how to approach the guys, etc. will be sent out later this week so please send an email to let us know if you are in or out! The date (Saturday 22 or Sunday 23) we will know closer to the end of the ride, we're asking you to keep the calendar open and stay tuned... more |
 | As the season turns to winter and rain, rain, rain, the next transition is most definitely the one in which we drag out the trainer and suck wind while Jay has us standing for 10 minutes at a time... more |
 | The Canuck Place Adventure Challenge is this weekend. Good luck to all participants, especially John Henry & Emily Cross from John Henry Bikes! ... more |
 | Brodie 2008 bike preview... more |
 | Adventures in track racing at the indoor Burnaby Velodrome race track... more |
Specials This Month
Most of the 2007 bikes are on sale so come on into the shop to check them out before there aren't any left!  |  |
| Specialized BigHit 3 Reg. $3299.99 Sale $2999.99 | Norco Six Two Reg. $2274.99 Sale $1999.99 |
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| Specialized Demo 7 II Reg. $4699.99 Sale $4199.99 | Norco Shore Three Reg. $2349.99 Sale $2099.99 |
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| Specialized Hardrock Sport Disc Reg. $699.99 Sale $649.99 | Norco Rival Reg. $875.99 Sale $699.99 |
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| Specialized Allez Elite Reg. $1699.99 Sale $1499.99 | Specialized Allez Reg. $969.99 Sale $899.99 |
August 2007
The online newsletter form the North Shore's Best Bike Shop 11 years in a row.
August 2007 Issue
 | Gord Longden Wins the Canadian Nationals Canada Cup at Mount Washington... more |
 | Is the Seattle To Portland worth doing? Well, it was all just so smooth. They made it so easy. It wasn't a zoo. The initial questions in your mind simply melt away... more |
 | My experience doing the Seattle To Portland ride, 335 kilometers, in 10 hours and 50 minutes...more |
| | The Canuck Place Adventure Challenge is coming up really soon, only one month to go (Saturday, September 8, 2007)!... more |
| | Team H2V would like to invite you all to a spectacular send off event on September 6th and we would be honoured if you can make it out. Tickets are $75 and include a drink and appies as well as $50 going to Team H2V for Juvenile Diabetes Research... more |
 | John Henry's own Curtis LeBlanc flips out at hoodlums dirt jumps... more |
 | So last weekend I decided to go camping on Salt Spring Island; this would be my first ever experience at bicycle touring... more |
Specials This Month
All 2007 freeride and downhill bikes on sale, perfect for Whistler bike park action!  |  |
| Norco Fluid One Reg. $3299.99 Sale $2999.99 | Specialized SX Trail I Reg. $3799.99 Sale $2799.99 |
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| Specialized Big Hit 3 Frame with Fox DHX 4.0 Shock Reg. $1499.99 Sale $799.99 | Specialized Demo 7 II Reg. $4599.99 Sale $4399.99 |
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| Norco Shore Two Reg. $2949.99 Sale $2699.99 | Specialized Dolce Reg. $1049 Sale $949.99 |
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| Specialized 2006 Tarmac Pro Reg. $4649.99 Sale $3499.99 | Specialized 2006 S-Works Tarmac Reg. $7299 Sale $5999.99 |
July 2007
In This Issue
- Upcoming Events
- Places To Ride
- John Henry Bikes Presents the NSMBA Team Pangor Trail Day by Duncan Mortimer
- H2V: Push The Pace Press Coverage
- Bicycle Review by Jay & Erin Irwin
Upcoming Events
The Seattle to Vancouver Bicycle Classic is right around the corner, happening on the weekend of July 14 and 15. The event is sold out but if you're desperate to get in on the ride make sure you watch the Cascade Classifieds for anyone selling their registration at the last minute. Many people from the Pedals & Pints club are participating and heading down to Seattle on the Friday. If you need a ride or are willing to give others a ride, post on the JH Road Crew Google group.
If you're interested in road racing, Team Escape Velocity is running a time trial race on August 26. The Warp Speed Team Time Trial is open to men and women of all race categories (1 through 5) and is for teams of four riders. The start line is on N. Parallel Road just north of Atkinson Road, Abbotsford, BC. Route is an out and back course completed three times (depending upon category). This will be a great race to put your peloton riding skills to the test. Skills which you can totally practice on our Pedals & Pints road club rides.
Places To ride
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Sun Peaks, BC - June 29, 2007 - Opening weekend was great! The rain held off and the trails were nice and tacky. Due to the slower melt on this year's snow pack, the Bike Park Trail Crew only had three weeks to get the park prepared for opening.
The Bike Park Trail Crew has done some really sweet work thus far including a nice face lift to the Biker Cross, a huge buff job on Honey Drop, a complete over haul on the trail formerly known as 'Bambi', now known as 'Behind Bars' with some new log rides, stump hits, and wooden features to test your free riding skills. The most noticeable work is the upgrades and re-shape to Steam Shovel. The top section of the trail now has a couple new wooden drop options, and some of the tighter corners have now been opened up to some really nice high speed table tops. Another new addition of single track called Creeper has been added to this trail to help avoid the dangerously high speed shale face on the Ridge ski run. This new section of trail is an interesting mix of slow and technical lines to the faster speeds of Steam Shovel.
The Trail Crew has now shifted their efforts to finishing the Rock Mountain Flow Zone skills centre in time for the grand opening on July 7th. The Rocky Mountain Flow Zone is located directly above the Biker Cross, and will feature a collection of progressive stunts and table tops. Over 150 loads of dirt have been delivered to the site, and the machines have been moving and shaping the material seven days a week for the past two weeks.
Whether you're new to mountain biking and wanting to learn the skills to pay the bills, or looking to learn the best lines through our Bike Park, we've got your back. Check out the available clinics and tours here. You can save $50 off a seasons pass if you pick it up with a BroCard (available from Bicycle Cafe in Kamloops and from Time 2 Ride at Sun Peaks). Check out other BroCard discounts here.
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Whister Blackcomb Mountain Bike Park Air Dome opens Friday July 6. The Air Dome is a 10,000 square foot covered indoor mountain bike training facility with a huge foam pit, ramps, and a quarter pipe and half pipe. The Air Dome is now open for 3-hour sessions; participants will be fully supervised at all times. The Air Dome is located in Lot 8 on Blackcomb Mountain. For information on times and prices see here.
John Henry Bikes Presents the NSMBA Team Pangor Trail Day
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| Duncan from John Henry Bikes |
Another successful John Henry Bikes trail day happened smoothly this weekend up on Mt. Seymour. Despite a busy summer schedule - Whistler Bike Park, Bear Mt. DH race and others claimed a number of regular trailday attendees - there were 60 eager volunteers ready to start the work of buffing Team Pangor into neat shape again.
This trail day was sponsored by John Henry Bikes, and all participants got a packed lunch to carry onto the trail. At this time of year, and with the weather as dry as it is, forest fires are no idle worry. Big thanks go to Powerbar who provided energy bars as part of the packed lunches.
The upper section of the trail was the focus for most of the work, with some pieces of wood work needing complete rebuilds. Notably the split line where in the past you could choose either an easy down ramp on the left of a large tree, and the alternate line which has always been a huck to flat on the right of the tree. The huck on the right now has a smoother run in, a new up ramp and a beautiful new milled piece of cedar to drop off. The landing has been converted into a buttery smooth transition from a previously choppy one. Right at the very top is where you will encounter the trail work first, with a beautiful rebuilding job on an old beaten up berm. Now we have a sweet berm, which should last some time, that spits you into a newly rebuilt cedar ramp/drop.
Go and check it out, the weather is just great for riding. If you're not a member of the NSMBA - you should be, it costs nothing and helps to keep our trails open. Follow this link and then go riding.... www.nsmba.bc.ca
NSMBA has an article with pictures online here.
H2V: Push The Pace Press Coverage
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H2V, the ride across Canada to raise money for juvenile diabetes, was just recently featured on CTV. You can watch the segment online here. Although we're making excellent progress, having raised $550,000 already, we still need your support. Please help us make juvenile diabetes history. Every little bit helps; you can donate online (securely) here.
There are also new trailers online, so be sure to check them out here.
Club Rides
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The Pedals & Pints road crew has been riding regularly on Sunday mornings and Wednesday nights. Last Sunday was an excellent ride around UBC and then out to Iona Beach. The group stayed together and practiced riding in pack formation; reducing the amount of work each rider had to do to keep pace. The Wednesday night rides in Stanley Park have been going well with a pretty good turn out every ride. Next ride, July 11, the group will be heading to Taylor's Crossing for a pint afterwards.
Bicycle Review
by Jay & Erin Irwin
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| Argon 18 Gallium |
ARGON 18 GALLIUM
When I first heard of Argon a few years ago, I initially thought that they were a boutique triathlon specific bike company. The fact is that their owner and principal designer is a former road racer and quite an accomplished one at that. What did attract me to them were a couple of things: they are Canadian, their bikes were light and, that Former Tour de France podium finisher Steve Bauer likes his and uses them for his cycle tours. Good enough for the best Canadian EVER at the tour, good enough for a week-end warrior like me.
I was curious what Gallium was so I did a little research. Gallium as a periodic element is a bit of an unknown. It has various uses from electronics to the ability to melt itself into other metals. I thought that was pretty cool.
Boy was I surprised when that Gallium came to the shop.
My Extra Small frame came in one box with the parts in another. The first thing I did was the old pick up the frame test just to see how light it was. The claimed weight on the site was spot on (995grams!!). Man that makes for a light start to my build up. Initial look at the frame revealed some rather cool finishing touches that I would later realize weren't just for cosmetics. More on that later. The one thing that took some getting used to was the amount of advertising on the frame. By the time I built it up, it was hard to notice all the times the name Argon is on the frame.
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| Gallium's Headtube |
For starters, the headtube has some nice shapes sculpted into the sides for what I suspect allows better airflow and to decrease the weight while adding some stiffness to that area. Argon supplies their own house brand fork which not only does an excellent job soaking up the bumps while still supplying a sufficient amount of stiffness to the front end. There is very little fork chatter when applying the front brakes firmly for emergency stops. Anytime I have had a sub 15 pound bike, they tend to be one of two things, really stinking stiff or sloppy like an overcooked wet noodle. The carbon layout at the bottom bracket provides for an impressive stiffness under hard sprints. Chainstays on my frame were short and allowed for only vertical compliance. Nice touch when you hit the occasional pothole.
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| Argon's Carbon Seatpost & Specialized Toupe saddle |
I went with the ever popular Dura Ace groupo. It is always hard to find anything wrong with what the BIG S churns out. Wheels were Mavic Ksyrium ES wrapped with Michelin Pro Race 2 tires. Argon supplied their own in-house carbon seatpost which was quite light and had a very nice offset to it. I went for a Specialized Toupe carbon saddle with ti rails. By the way, if you are looking for a new saddle, I would highly recommend it. I have rode on for the last 2 years and have spent over 7000 kms on it. Man is it comfortable. Handlebar is the new FSA K-Force shallow drop carbon handlebar. Light and has a traditional drop. Great for small hands. Total bike with pedals weighs in just below 15lbs with bottle cages and computer. Now that's a light bike.
Fit is the most important thing when getting a new bike and even though I used to fit custom road bike for professional road racers and triathletes in the past, I wasn't sure that this bike would fit within my very specific fitting needs. This was the first time I had gone to a bike so small. What you need to take into consideration is the toptube length. Argon has a system called AFS. This essentially means that one should make sure that the horizontal measurement of the bicycle is factored into the overall fit of the bike. It is probably the most important measurement as it will affect all riding characteristics of the bike.
Climbing on this bike is a dream. No flex laterally for standing sessions and just enough vertical flex for some of the longer seated sessions up Seymour. Coming back down the mountain at over 80km/hr, the bike handles excellently and corners like it is on rails. I can easily lay the bike over on its side and just point it around a tight 180 degree turn with the knowledge that it will hold, stomp on the pedals out of the apex and know I can get it back up to speed quick enough to run out of gears and back into the tuck.
Argon has done an excellent job making a bike that will not only make the transition from full on race bike to Ironman Tribike to week-end warrior. Job well done.
This is one bike that's staying in the stable for quite a while.
Check out Argon's website for all their technical info. It is worth a read into all their reasons for the design of their bikes. Several models to choose from to fit the needs of all.
PROS: light,light, light, quick, responsive, stiff AND compliant?! Euro look with all the graphics (I love the Euro look. You may not)
CONS: non that come to mind
Jay Irwin.
Ride Leader, JH Road Crew.
LIVE TO RIDE (and if you do, try it on an ARGON18!)
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| Argon 18 Helium Frame |
ARGON 18 HELIUM
What a ride, sweet as can be! I've been riding this bike for the last month and am very impressed with what little time taken to get this bike dialled in to the way I like to ride. You can ride forever on this road bike, with a comfort level at 10/10 and to feel the power going into your riding being completely transferred to the pedals and to the road is super satisfying. This bike makes it easy to go!
The Argon 18 Helium, defines a balance between a performance bike and a comfortable ride. Riding the roads of the lower mainland, you will not even notice you aren't riding on freshly paved streets.
I chose the black raw carbon frame, and so thrilled with my super light, shiny frame! The unique design and fantastic colours make it easy to feel super confident when on the road.
Of the bikes I have ridden, it certainly ranks on top!
Erin Irwin
June 2007
June 2007
In This Issue
News | |
 The Baia Brothers Trails Show at John Henry Days | Well it's finally the best (cycling) time of the year, Summer! We're finally getting to the point in the year when it pretty much doesn't rain and that means it's time to get back on the bike (or put away the rain gear for you year-round commuters). Now whether you've been riding your bike all winter long or its been in storage, there are probably some things you need to get in on the summer biking action. We're here to help get you back into the saddle. We just had our largest annual sale, John Henry Days, for the 15th year in a row. The event was a huge success; and I mean event. This wasn't just a sale, we had the Baia Brothers showing off their awesome trials skills. Riding along wooden beams merely a couple inches wide, hitting a ramp and launching four feet into the air to land on a platform that's just wide enough for the bike, then balancing on one wheel before rolling down the ramp and jumping off. All without ever taking a foot off the bike. These guys have some serious skills and put on a really great show. ESC Bike Camps was there running a mini bike rodeo (a course of small ramps and narrow beams) teaching young kids bicycle handling skills that they can take with them to the mountain trails. |
| The kids from Alien Adventures put on a BBQ with the proceeds going to support their youth mountain bike club. Representatives from all of the manufacturers of bicycles we carry (Norco, Brodie, Specialized, Argon 18, Santa Cruz, and Haro) were there to answer questions and they had demo bikes with them so you could take different models for a test ride and find the right bike for you. All in all it was a really great weekend; you can check out our pictures here and our videos of the Baia Brothers show here. We still have some left-over products on sale, be sure to check them out in the specials section of the John Henry Bikes website. If you bought a bike at John Henry Days (or recently) make sure you bring it into the shop after you've put about ten hours riding on it so that we can make sure everything is still properly tightened and running smoothly - this service is free and included with the purchase of the bike. |  ESC Camps Bike Rodeo |
| If you missed John Henry Days there's still plenty we can do to help get you back in the saddle. Bring your bike in and get it tuned up, talk to our staff about the appropriate gear that will make your ride as comfortable as possible (shorts, shoes, gloves, and saddle are all crucial - especially on long rides) then sign up for our Pedals & Pints road club and come out and join us on our Wednesday and Sunday rides (last Sunday we had 35 riders). We never drop anyone and some of our more experienced riders will be more than happy to help you out with technique and bicycle fit tips as well as be awesome ride company! You only have to bike alone if you want to. The new John Henry "Live To Ride" jerseys and shorts just arrived; come and get your kit so we'll all look like pro's when we ride! | |
Upcoming Events | ||
 | The Seattle to Portland Bicycle Classic is quickly approaching. This 200-mile (320km) bicycle ride is the largest multi-day bicycle event in the Northwest, with up to 9,000 participants riding from Seattle to Portland in one or two days. The route takes you through the scenic valleys, forests, and farmlands of western Washington and Oregon. The STP is considered one of the 10 biggest recreational bicycle rides in the country, drawing riders from across the nation and from other nations. The ride is supported and has food/mechanic stations roughly every 25 miles (40km), a beer garden at the halfway point, and a festival at the finish line (with another beer garden). Come join what Bicycling Magazine has listed as one of the best cycling events in the nation! |  Riders wait to cross the bridge from Washington into Oregon in STP '06 |
 | Riders from both Pedals & Pints and Innovative Fitness will be participating this year. So sign up online and then come into the shop or join us on a club ride to talk to us about your cycling gear and how we can help you get ready for STP. Get your bike tuned up while you're at it and start piling up those km's because on July 14 and 15 we're going to rock. |
Also coming up later this year in September are two big events. The first being the Canuck Place Adventure Race; this exciting adventure race will feature trail running, mountain biking, kayaking, and a climbing wall. Participants can race solo or as a team of two or four and will receive an 8-week training protocol prepared by Innovative Fitness including weekly instructed trail running and mountain biking classes, one day clinic on kayaking adventure racing, and continuous support to help reach individual goals. In return, we ask you to raise a minimum of $1000 in pledges. 100% of the proceeds will go to support Canuck Place Children's Hospice. John Henry himself will be participating and this will be his first race, so make sure you say hi when he passes you ;) The second event being the Halifax to Vancouver (H2V) Push the Pace ride also taking place in September. Five elite-level recreational riders, Willie Cromack (of John Henry Bikes), Matt Young, Richard Alm, Keith Nicoll, and Kyle Balagno will push hard to cross Canada in a record-setting nine days. Seven regional JDRF chapters will mobilize support with a massive grass roots initiative to take the ride to its ultimate goal: To raise $600,000 to fund research for a cure for Juvenile Diabetes (Type One). Great strides have been made in Type One research—but only a cure will eliminate daily insulin shots and the constant threat ofblindness, amputation and death in our children. In September 2007, H2V will launch from Halifax Harbour and ride the Trans-Canada Highway to Vancouver. This important event will connect with thousands of Canadians to share our urgent goal: to find a cure for Juvenile Diabetes. |   Laila Yuile, Taylor Balagno, Kyle Balagno, Willie Cromack |
This past Sunday, June 3rd, the Laila Yuile Show hosted on CKNW AM980 interviewed two riders from the H2V team. In the show Laila discusses the ride format, what it's like for Kyle and his daughter Taylor living with diabetes, and their hopes for what the ride will accomplish. If you missed the broadcast you can listen to the entire show online here. | |
The Future | |
 World's Greatest Speed Bump Jumper | Remember when you used to finish school and then it was play all day in the sunshine; laughing and giggling and just doing nothing really at all. Doing nothing but giving it 100%...whether it was hop-scotch, tag, kickball or just riding your bike over the speed bumps as many times as you could. You didn't have to be good because there wasn't such a thing. Everyone was the best speed bump jumper. Girls had skirts on and boys had ripped knees in their pants but everyone had a bike and everyone used it to get places and see great things. Freedom was on a bike. Going to get licorice or parading down to the local park, the bike was the first step towards your freedom and all you had to do was be home before dark. Do your children have that same luxury? What kind of freedom have you shown them? Each morning you think about what your workout will be or what you have to eat to stay healthy, which I might add is a great way to live, but what about your children. What about all children? Will they see the great things you saw when you first had your bike? Are you riding like you did when you were little or is it just a chore because it's all about the fitness? The point of this is that maybe it is time you took each other for a bike ride. You can teach them that bike riding when you were young was all about exploring and getting to cool places and they can remind you that riding today for you can still be about those very same experiences. Riding a bike hasn't changed, only your attitude towards it has. |
| Grab some kids and help get them out so they can see the world in a whole knew way. I bet you can jump the speed bumps higher than the last time you tried. Live to ride. Willie Cromack p.s. If it is time for your children to get new bikes come on down or check out what cool wheels they can start speed bump jumping with here. | |
Getting Involved
Issue 69 - May, 2006
John Henry Days 2006
It's back...
With a different style but the same great groove.
May 4-7 is the biggest bike sale of the year at John Henry Bikes and of course that brings with it the annual John Henry Days festival.
We have had trials riders like Hans Rey, Ryan Leech and Kris Holm. There have been tanks, fire engines and dump trucks. You have been graced with 20 plus foot drops on bikes, posters and pros, back flips, jump contests, contests, trade show style and much more. This year rather than just watching the fun you get a chance to take part in the fun as well...
And here is how:
1. All day free mountain bike skills sessions taught by the professional ride leaders of the John Henry Bikes riding clubs, Dangerous Dan of flow show fame and the organizers and professional camp coordinators of the Extreme sports camps. Women and children are welcome to come and hone their skills on a selection of ramps and stunts to help you become more confident on your bike. ESC is setting this up right outside the store and you are sure to learn some useful skills.
2. A Scavenger Bike Rally: Come down at any time on Saturday with your family in tow and pick up a Rally sheet. Find all the clues and do it all by bike. There will be age groups and categories and this should be fun for all. Children are more than welcome to participate with a parent. In fact encouraged. Everyone should be done by 4pm for prizes.
3. Stations through out the John Henry Bikes area teaching mechanics, helmet fit, trail care and much more.
4. Join our massive group rides leaving the store at the end of the day and enjoy
5. Free Shuttles all day paid for by John Henry Bikes and the Huckwagon. Demo bikes or just go for a few free shuttles on the house.
So bring your bike, bring your family and get involved or just simply scour the trade show atmosphere and watch Dangerous Dan and his Flow Show crew demo 'how to' ride a mountain bike.
Check out some teaser sale items as well as start times for all the festivities by clicking the thumbnails below. Or jump onto www.johnhenrybikes.com.
Check out www.flowriders.com and www.huckwagon.com as well.
We can't wait to see you and your bike at John Henry Days 2006. May 4-7.
Starting Fresh!
Issue 68 - April 1, 2006
California Ford Half Ironman, March 18th, 2006
March brings with it cherry blossoms, chocolate bunnies in the stores, and the start of the racing season for triathletes. In New Zealand, violent winds two weeks ago forced the Ironman organizers to cancel the swim and slash the bike and run distances in half. The following weekend, our local triathletes braved cool temperatures at the UBC triathlon. March 18th marked the race date for the Commonwealth Triathlon event in Melbourne as well as the California Ford Half Ironman in Oceanside (25 miles north of San Diego). Ready, set, go!
My season started, for the second year in a row, with the Half Ironman in California. There are some who poke fun at athletes who peak for this early season race, claiming that those who peak in March will be suffering by October. Yet who really knows how everyone's season will play out? The winners of the event, Luke Bell and Michellie Jones, are both likely to have the last laugh as they master multiple peaks throughout the year. They are simply far superior performers to the rest of the field, and can win races even at sub-peak fitness.
I had three goals for this race. First, this event marked the beginning of my race season and would fire up my race muscles. Second, this event was intended to test my run fitness. Third, I was hoping to qualify for the 70.3 World Championship event, held for the first time in November in Clearwater, Florida.
I accomplished two of my three goals. My eagerness to race is stronger than ever and my eagerness to train smartly has been reinforced. I qualified to the World Championships, as did my training partners, Paul Krochuk and Michael Simpson. I was unable, however, to test my run fitness, since my digestive system did not cooperate and I was forced to take a few breaks.
The trip itself was exceptional. I traveled and bunked with Paul at the Days Inn Oceanside, which was a five-minute walk to the race start at Oceanside Harbour Pier. We both loved drinking coffee, eating well and watching Will & Grace repeats. Nothing beats Karen's (rich snobby co-star) humor to take the edge off an upcoming race. Brian, my coach, was very much a part of the race organization and was appointed the Run Race Director. He worked day and night, along with hundreds of others, setting up the course and attending to race details. This was a bonus and a burden. While he would constantly provide updates on race day changes or athlete gossip, he was far too busy to have much face time for race strategy discussion. Eighteen hours before the start of the race, we found a Starbucks to review the Plan.
The Plan was as follows:
Swim fast. Swim as fast as my arms and legs could churn and kick with one objective in mind—stay warm. The water temperature was all of 55 degrees Fahrenheit. It was so cold, in fact, that the organizers were offering age grouper athletes the option to swim only 700 meters instead of the full 2.0 kilometers. I had my best swim ever and exited with some of the top swimmers.
Bike conservatively. Break the ride down into four quarters with a different focus on each. Cadence, Muscle Recruitment, Effort, Race. My goal was to conserve some energy for the run. The ride was grueling so I consciously conserved energy. In hindsight, I feel I could have given this ride more than I did but my focus was the run, so I kept my eye on the ball.
Run to my potential. That meant running an effort I am trained to exert. It also meant staying mentally focused on keeping a fast, smooth foot cadence, hips forward and relaxed shoulders. It was all supposed to come down to my last 15 kilometers (the first five kilometers were dedicated to adjusting to the run and to setting the pace). Sadly, just as I was catching a few girls ahead, I had to make a detour to the seaside bushes of a residential road. Did these stops cost me in time and a compromised pace for fear of churning my insides? Likely. For this reason alone, I was sad not to have run to my potential. On the other hand, my competitive juices are fired up in great anticipation of the season ahead.
Brian and I had agreed ahead of time that the only way I could upset my race was to ride too hard in the bike leg. What we failed to discuss was gastric distress, an all-too-common occurrence in triathlon and the number one cause for DNFs. Fortunately, I know what caused this distress and in the future I will definitely avoid the foods I ate to bring these symptoms on. Better to know the answer than to wonder why it happened!
Having earned my spot at the World 70.3 Championships (see www.ironmanlive.com for more info) and with my racing season officially launched, my trip to California was a success. For those of you who raced in the UBC triathlon, I applaud you. If you plan to carry on racing this season or if you are kicking off your season in the next few weeks or months, I have a word of advice: avoid fiber for 48 hours leading up to a race and definitely avoid bran muffins the morning of a race!
Christine
Photo Contest
This month, send us your riding photos to be eligible to win a free one year membership to Pedals and Pints or Alien Adventures.
It's a prize worth $50 and then some, so send us your shots and we'll pick a winner in next month's newsletter.
Send all shots to photocontest@johnhenrybikes.com
John Henry Days 2006!!!
May 4, 5, 6, 7
With the arrival of Spring, comes our long awaited annual John Henry Days event. For 10 years now, John Henry Bikes has dedicated the first weekend in May to giving back to the community through their massive John Henry Days extravaganza.
John Henry Days this year falls on May 4-7 and as with every year, this one will be bigger and better than the rest. Always an event not to be missed, make sure you make it out to this one to partake in the festivities.
Expect a massive sale with unbelievable deals, a huge street party with live shows and a mini trade show, and of course, John Henry's birthday! Sale starts May 4th, with the street closure and block party happening on Saturday the 6th. See you all there!
Exceleration Tri Club Needs Volunteers
As you might know, Exceleration is an East and North-Van based club that caters to kids and youth ages 4 through 16.
Their philosophy emphasizes Respect, Challenge, Inclusion, Fitness, Friends and FUN!! There is a large community component to the programme and the mandate is to inspire kids and youth to enjoy physical activity and sport for LIFE.
The program is run at a very low cost to accommodate a wide range of athletes. The coaches are volunteers, and therefore also have full time jobs and family commitments. There are several practices that need coaching assistance for the next session leading up to the North Shore Triathlon.
Mar 22 - May 19 (17 practices; 9 weeks - no practice Apr 14 Good Friday
Your help, once a week for 1-2 hours is ALL!!
Questions?
Please, e-mail info@excelerationtriclub.ca.
For immediate requests, call Kristine at 377-2141.
Thank you!
Nutrition Seminar
"Fueling You for Your Workday and Workouts"
Together with Diana Steele, and The Specialty Gourmet, Innovative Fitness is proud to present our annual Nutrition Seminar!
April 11th @6pm
Point Grey Golf and Country Club
Address: 3350 South West Marine Drive)
$75.00 per person plus gst
The evening will include a catered selection of The Specialty Gourmet Meal Plans presented as a sit down dinner. During dinner Vancouver's best Registered Dietician, Diana Steele, will speak on "Fueling you for your workday and your workouts". To confirm attendance please contact Aaron Keay.
Aaron Keay / 604-323-6911 / aaron@innovativefitness.com
Upcoming Events
Lots of big things are happening this year. We want to make sure you experience it all and don't miss a thing. Here's a condensed version of the 2006 calendar.
April 9th - NSMBA Trail Day
Corkscrew/Salvation, Mt. Seymour
April 9th - John Henry Sprockids Alien Adventures Kick Off Ride and Open House
10am at the shop. Come ride with the Aliens, or come and see what all the hype is about. Alien Adventures is great for all youth aged 10-18 with any skill level.
April 22nd - John Henry Pedals and Pints Season Kick Off Party
Come on down for some great riding, with great friends, and some great party action. Help us kick off a brand new season with Pedals and Pints, BC's largest ride club.
April 30th - NSMBA Trail Day
Lower Oilcan, Mt. Fromme
May 4-7 - John Henry Days
Here it comes, the biggest event on the North Shore, 10 years running. Don't miss the year's biggest sale and block party. Not an event to be missed.
May 26/27 - 24 Hour Spin For Crohn's Fundraiser
Willie will be spinning for 24 hours to raise awareness and money for Crohn's research. Come show your support and pledge a little for the cause.
May 28th - NSMBA Trail Day
Team Pangor, Mt. Seymour
June 11 - NSMBA Trail Day
Lower Oilcan, Mt. Fromme
June 17/18 - Test of Metal Race
It's big, I'm serious.
Feature Product
This month's feature product is the all new Giro Remedy helmets. These hot items are the 2006 replacement to the oh-so-popular Mad Max, and are sure to be an even bigger hit than the Mad Max was.
New styling, better fit, more size options, and lower price. This is already one of the hottest items for '06, so make sure you come on down and check them out for yourself.
And for those of us who couldn't fit into a Mad Max because of the restrictive sizes (Small and Medium only), the Remedy fits HUGE heads now.
Deal Of The Month
-The snozberries taste like snozberries!
Updates From Pedals and Pints
Issue 67 - March 1, 2006
Pedals and Pints, John Henry's very own ride club, is rocking straight into the 2006 season, and is bigger and better than ever. This year will be the biggest year yet for Canada's largest ride club, and you'll want to make sure you're not missing out on the action.
Still unfamiliar with Pedals and Pints? To put it simply, it's a ride club for people who want to get out and ride, buy may not have anyone to ride with or don't know where to ride. Our ride club is a way to keep motivated and to have fun with your bike. It provides a fun atmosphere with tons of friends getting together many times thoughout the week, to ride together and have a good time. There's different types of rides, and different ability levels too, so everyone can find a group they fit into. And of course, there's almost always a trip to the pub after the rides. For the full skinny, click here.
In a world where things keep costing more and more, Pedals and Pints is starting yet another year and the price is still the same. $50 is still the price, which covers you with riding insurance for the entire year. Your membership fee gets you access to ride with all the Pedals and Pints rides, no matter what day of the week. You also get in-store deals and entry into prize draws. Pedals and Pints members can also be eligible for other deals, such as the discounted tickets to last month's Nearly Neil Concert, and invitations to trips that you may not otherwise hear about.
Upcoming Events
* April 22: John Henry Pedals and Pints Season Kick-Off Party
* April 29th: Suburban Rush 30km Off-Road Adventure Race
* April 30th: NSMBA Trail Day - Lower Oilcan, Mt. Fromme
* May 4-7: John Henry Days
* More events in our events section...
Hi again,
Thanks for getting back to me with all the answers to those questions I had. It seems every time you reply I've come up with another question for you.
Just one more question about that bike; are there any other colour options?
Sorry to keep asking you so many questions, but I'm super excited to get my hands on that new steed, and I want to make sure everything is perfect.
Thanks so much for your help, and your quick response. You've been really helpful and patient with me.
That's why I came to you guys, I heard about you from a friend who said you were awesome with his bike, and you've been awesome with me.
Thanks again
J
New for 2006, you can sign up for Pedals and Pints riding club online. Skip the trip to the shop, and take care of your membership through our secure online store. You will only then need to come into the shop before your first ride to claim your sticker and membership card. Sign up online now, click here.
Pre-season rides are in effect right now, but there's plenty of action happening within the Pedals and Pints ranks. Check the schedule page to see what rides are going on right now.
Currently there are road rides, night rides, co-ed rides, and Test of Metal training rides going on. Don't miss them; get out and ride!
Updates From John Henry Sprockids Alien Adventures
John Henry Bikes and Sprockids have teamed to make this year's Alien Adventures youth ride club, even better. More ride leaders, more places to go, and more members means this year will be the best yet. The club has grown steadily year after year, and now with the Sprockids force, this year will be huge.
For those that don't know, Alien Adventures is John Henry's youth ride club. It's the equivalent to our Pedals and Pints ride club, but without the Pints. Alien Adventures rides every Sunday in the on-season, and provides youth with a safe and fun way to get out and ride with friends, under the watchful eye of well-trained ride leaders. For all the information, click here.
This year, John Henry Sprockids Alien Adventures ride club will cover each member with insurance for the entire year for only $150. This ensures each member is covered in case of accident, and allows them to ride on every club ride for the entire year. Each member also gets in-store deals, and has access to special maintenance classes, hosted by JH mechanics just for Aliens club members.
New for 2006, you can sign up for Alien Adventures riding club online. Skip the trip to the shop, and take care of your membership through our secure online store. You will only then need to come into the shop before your first ride to claim your sticker and membership card. Sign up online now, click here.
Upcoming Events
John Henry Single Sock Century - April 1st, 2006
Outdoor Adventure Recreation brings us their first event of 2006, with the John Henry Single Sock Century. The Agassiz rides are a fan favourite, and it's back for 2006. Enjoy the beautiful country scenery and ride at the level you want. This is an event not to be missed.
This year there will be an added incentive to collect a special pair of socks. Finish the 100km Century and receive the first sock of your custom pair. Come back and finish another Century and receive the second in your collection!
Come out and ride either 30km, 60km, or the 100km Century. Your goals, your choice, your finish line.
$50 ride fee includes post-ride barbeque at the Agassiz fair grounds, and event bag. Fair grounds include swimming pool, shower facilities, skate park, tennis courts, large grass field, and fun with the family! Camping available only a few kilometres away.
Event map and info here. To sign up for this great event, please click here.
Volunteers Needed for Single Sock Century
Not planning on riding at the Single Sock? Why not come and lend a hand directing the event? Free food is never a bad thing, and helping run a sweet event isn't a bad thing either. If you feel up to the challenge, let Willie know by dropping him an email to willie@johnhenrybikes.com.
Fix A Bike All By Yourself!
The Legend: Jay Hoots souping up his ride
Do your Spiderman pajamas keep getting stuck in your chain? Tired of getting flat tires when mommy isn't around to help? Sounds like it's time to head to a maintenance class at John Henry Bikes.
Your favorite John Henry offers two types of maintenance classes, so you can choose how much knowledge to stuff into that melon of yours.
For those of us who just want the basics, there's free courses every Friday. These courses are from 7pm to 8pm and cover things like changing flats, fixing your chain, and maintaining your bike.
But if you want the full meal deal, we've got full bike maintenance courses as well. These courses are so full of information, that we need two days to teach it all to you. Full bike maintenance courses happen the second to last Tuesday and Wednesday of every month, starting in January. They run from 6-9pm and will teach you almost everything you need to know about fixing your bike.
Full bike maintenance courses are $50 for the entire two day course. They must be booked in advance, which can be done in store, or here online.
Ride To Nowhere - Attend a Spin Class!
Spin classes are a ton of fun and a great way to keep yourself in shape during the off season. We've got awesome instructors, great music, and lots of sweaty bodies.
Classes are every Wednesday evening at 6:30pm at John Henry's. Classes also take place Sunday mornings at 8:00am at Innovative Fitness in West Van and in Kitsilano.
To attend, just bring the following:
# $10 drop-in
# a spinner/trainer
# your bike
# hydration
For more information, please click here.
Extreme Sports Camps - Teaching Young Rippers How To Ride
Since 1998, ESC has been providing top notch instruction to youth. John Henrys is proud to support ESC as they continue to provide awesome camps and adventures for youngsters.
Check out their website to see everything they offer. Take advantage of their Spring Break Camps, Summer Camps, Tofino Adventure Camps, Girls Only groups, and more.
A Racer's View - Article From Christine Fletcher, Pro Triathlete
Learning to Focus, March 1, 2006
Written by Christine Fletcher
This month, Christine has a fantastic article for us to read. Catch the whole thing here.
Feature Product
Our new 2006 Camelbaks have arrived, and they are pretty much the coolest thing you could put on your back. The new freeride lineup is far better looking than anything they've made in the past, and incorporates all sorts of necessary features like full face helmet pouches, durable fabric, and a place to put your armour. Come down and check out the new stuff from Camelbak. Stay hydrated, and look good too.
You're Special, Here's A Deal
Another month, another special deal of the month. This time you can get something to help you maintain your sweet ride. Click here to get your deal.
Take care,
JHB
Shopping Night At John Henry Bikes
Issue 66 - February 1, 2006
Get the right product at the right price
John Henry Bikes presents another great evening of knowledge, expertise, and deals. February 16th at 7:00pm, come on down to the shop and be a part of the excitement.
This will be a fun evening with all sorts of cool activities going on. There will be plenty of product experts on hand to answer all your questions regarding everyting from hydration, to training, to nutrition, and more. There will be company reps in the building answering questions and holding seminars. There will also be pro riders in house to lend their cycling knowledge.
For more information, click here.
See you on the 16th!
Finance Your Dream
Upcoming Events
* April 22: John Henry Pedals and Pints Season Kick-Off Party
* April 29th: Suburban Rush 30km Off-Road Adventure Race
* April 30th: NSMBA Trail Day - Lower Oilcan, Mt. Fromme
* May 4-7: John Henry Days
* More events in our events section...
Hi again Ryan,
Thanks for the info. I'm just replying to say you guys are doing great. I've only bought parts and bikes from you guys as long as I've been riding, which is a long time.
You've got a great thing going and I'm more than happy to recommend you guys to all my friends.
Thanks for the help and the quick response. I'm sure you don't even know who I am over email, but you still have been super helpful. I think I've seen you in the shop before, though, I'll have to say hi next time I'm in.
Keep it up, and I'll come in soon to see that bike.
Hopefully they're not all gone by the time I get there!
Thanks Ryan
Rob
Just in time for Valentine's Day, John Henry's is offering you a great way to get that new bike for your special someone. Thanks to our fantastic partnership with Travellers Financing, you can get that bike he or she has always wanted, without feeling the burn in your pocketbook.
Right now you can walk out of here with any bike valued at $1000 or more, and you won't owe us a thing. Based on approved credit, you can finance that beautiful new bike and take advantage of 3 months with no interest and no payments. Get down to the shop today, and get your hands on that bike you've always wanted, or your honey has always wanted. Make Valentine's Day special, and finance your honey's dream.
More info in store.
Team Symmetrics Training Camp
Canada's number 1 ranked road cycling team, Symmetrics Cycling, will be holding their first full-team training camp from Feruary 8-12th. This normally would mean very little to most of us, but on Saturday, February 11th, the team will be having a Symmetrics Cycling Ride that will be open to all members of the public.
This will be a great opportunity to ride with some pros, chat with some sponsors, and eat some free food. The fun starts at 12 noon, on Saturday, February 11th 2006. You'll find more info here.
Nearly Neil Concert!
A John Henry-sponsored event
The Trek-Red Truck Cycling Team in cooperation with the Mark James Group will be hosting a concert featuring local legend Bobby Bruce performing his Neil Diamond impersonation. The concert will be held Friday, February 17th at Marks Fiasco Restaurant.
Sponsored by: MJG Breweries, Red Truck Beer, Trek Bicycles, Deans Knight Capital Management, Sugoi, Harbour Air Sea Planes, Schwalbe Tires, PowerBar, John Henry The Bicycle Man, Innovative Fitness, Union Securities, Mosaic Homes, Dueck GM, and Le Crocodile.
Concert details are below:
Friday February 17th
Marks Fiasco
2486 Bayswater
Vancouver B.C. V6K 4B3
Doors Open: 7 PM
Concert: 8-10 PM
Ticket Cost : $ 20.00
Only $15 for Pedals and Pints members!!
Max tickets printed: 350
Tickets available by:
On-line: Karelo.com
For information contact:
Geoff Rice
Phone: 604-221-4191
Email: griceubc@telus.net
Official Site of Nearly Neil:
proudandpennyless.com
Advil Outdoor Adventure Show: Feb. 17-19
Another year, another Outdoor Adventure Show, and we are looking very forward to this year's event. John Henry will be present in full force this year, so make sure to come and visit us when you head down.
For those of you who haven't been to one of the shows yet, it's a really fun event, and definitely something to see. In the cycling area alone, there is always tons to see. Lots of company booths, free stuff, and of course there is always the biking show. Make sure you head out this year and drop by the JHB tent to have a chat with us. See you there!
The 'Special' In Specialized
Listen up, Christine Fletcher is a pro. That means she knows what she's talking about when it comes to triathlon stuff. So if that's your kinda thing, here's another fantastic article from her. Click right here to read what she has for us this time.
Thanks Christine!
Fix A Bike All By Yourself!
The Legend: Jay Hoots souping up his ride
Do your Spiderman pajamas keep getting stuck in your chain? Tired of getting flat tires when mommy isn't around to help? Sounds like it's time to head to a maintenance class at John Henry Bikes.
Your favorite John Henry offers two types of maintenance classes, so you can choose how much knowledge to stuff into that melon of yours.
For those of us who just want the basics, there's free courses every Friday. These courses are from 7pm to 8pm and cover things like changing flats, fixing your chain, and maintaining your bike.
But if you want the full meal deal, we've got full bike maintenance courses as well. These courses are so full of information, that we need two days to teach it all to you. Full bike maintenance courses happen the second to last Tuesday and Wednesday of every month, starting in January. They run from 6-9pm and will teach you almost everything you need to know about fixing your bike.
Full bike maintenance courses are $50 for the entire two day course. They must be booked in advance, which can be done in store, or here online.
Ride To Nowhere - Attend a Spin Class!
Spin classes are a ton of fun and a great way to keep yourself in shape during the off season. We've got awesome instructors, great music, and lots of sweaty bodies.
Classes are every Wednesday evening at 6:30pm at John Henry's. Classes also take place Sunday mornings at 8:00am at Innovative Fitness in West Van and in Kitsilano.
To attend, just bring the following:
# $10 drop-in
# a spinner/trainer
# your bike
# hydration
For more information, please click here.
Haro Bikes on Special
This month is the month to get yourself a training bike. And I don't mean a fitness training bike, I mean a punish you until you realize why you needed a BMX to show you how much you have to learn kinda bike. Make sense?
Our deal of the week is $50 off any Haro BMX in the store. The new '06 Haro bikes are sweet, so come on down and pick one up today. Having a BMX will improve your freeriding more than you think, and it's also super fun when you can't make it up the hill and you just want to bomb around town.
Make sure you print off the coupon to get the deal!
Click here to get down on the deal.
My spider sense is tingling,
JHB
Christmas Ideas
Issue 64 - December, 2005
Another Christmas looms just around the corner. A time of joy and love, and more stress in 1 month than you've had the entire rest of the year. But it doesn't have to be that way, and we're here to help.
Since you're reading this, we'll assume that you like cycling. And people that like cycling tend to hang around with other people who like cycling. And people who like cycling tend to have their excitement rub off on others, and it creates more people who like cycling. So with this in mind, John Henry Bikes has exactly what you need.
Cool Stuff
* A Tri club for youth; Exceleration Tri Club
* Tons of deals in store this week! All your Christmas shopping made easy!
* Check out the 2006 Specialized Stumpjumper FSR bikes, in the store now.
* Pedals and Pints riding club off-season rides
* No One To Ride With? Sign up for Pedals and Pints 2006 Ride Club.
Hi guys,
Just a quick note to say "thanks" for all the love you guys provided yesterday with my bike. The service was just excellent.
I can't remember what their names were, but the two mechanics in the back were super helpful and pleasant.
They both looked at my bike, and gave it some tweaking for me. I told them I didn't need my bike till next week, but they set to work on it right away, and had it done in 15 minutes.
I couldn't believe it, you guys are great. Thanks so much for the speedy and pleasant service.
Curtis
Here's some great ideas that you can use to get all your shopping done on time and efficiently, and have gifts for everyone on your list, cyclist or not.
# Gift Certificates - These are pretty standard issue, and are good because they can be turned into whatever the receiver wants. But try giving a special gift certificate, good for a full year's membership with John Henry Bikes' Pedals and Pints ride club. There's a gift that keeps on giving.
# Gift bags - How about a little stocking stuffer filled with all sorts of little things that a regular rider will need, from tubes, to maps, to tools. John Henry Bikes has a wide variety of gift packages with different items in each one, and prices starting at just $5. There's even a coffee one for the coffee lover on your list, which includes a collector's mug, and coffee.
# Clothing - Everybody wears clothing, normally. John Henry Bikes has tons of activewear, riding clothing, and yoga wear. Not sure what size to buy? Just pilfer some of the receiver's clothes and check the tag. If you get caught, say you were checking for rabid clothing-eating monkeys that may have been hiding in the closet.
# Anything else! John Henry's has tons of things to choose from, and in-store experts to help you get what you need. Come on down and get your Christmas list dialled!
Winter Kids Camps From Extreme Sports Camps
Canada's most popular bike camps don't let a little snow stop them from having fun. ESC keeps on rockin' right through the winter with a brand new set of camps.
ESC is keeping the young ones busy with everything from after school camps, to weekend camps. And for those of you that would rather get out the ski gear than hit the bike trails, there's even ski and snowboard camps. All courses are run by certified and knowledgable instructors, and are fun and pressure-free.
Check out ESCBC.COM for all the info on the camps and courses that are going on right now.
Read Something Written By A Pro!
Another great article from pro triathlete, Christine Fletcher. Click right here to read what she has for us this time.
Thanks Christine!
Spin Classes At John Henry Bikes
It's where anybody who's anybody goes
Alright, time to stop telling yourself that you'll attend a spin class "one day". Now is the time to get up and do it.
Spin classes are a ton of fun and a great way to keep yourself in shape during the off season. We've got awesome instructors, awesome DJs spinning live music, and lots of sweaty bodies.
Stop missing out and get on down to the shop. Trust me, you won't want to miss it.
Classes are every Wednesday evening at 6:30pm at John Henry's until Christmas. Classes will also take place Sunday mornings at 8:00am at Innovative Fitness in West Van and in Kitsilano; Sunday classes start November 27th.
Head out to whatever day works for you, and make it happen!
To attend, just bring the following:
# $10 drop-in
# a spinner/trainer
# your bike
# hydration
For more information, please click here.
Free Drop-in Basic Bike Maintenance Courses
Sure John Henry's offers lifetime free essential adjustments on every bike they sell. But what do you do when you're out on the trail and something goes wrong?
Well, we've got you covered, yet again. Just attend one of our Basic Maintenance Clinics, and learn all the basics you need to get yourself through trail-side disasters.
Courses are every thursday night, and operate on a drop-in basis. Course starts at 7pm and usually goes until roughly 8pm.
You'll learn things like changing flats, operating on your chain, adjusting your gears, and fixing your brakes. If you want something a little more major, try our Full Bike Maintenance Courses which teach you nearly everything about your bike. Information on those is below.
Deals, Deals, Deals!
This month there are so many deals in the store already, it would be silly to pick just one for the newsletter. If you need it, we can take care of you, so come on down to the shop. Why do your holiday shopping all over the place when you can come to John Henry's and get it all done in one spot? See you soon!
Happy snowy trails,
JHB
Vote For Your Trails!
Issue 63 - November 15, 2005
November 19th, 2005 marks a big day for the future of our trails and our community. The municipal election of November 19th will decide whether or not we have a solid voice for our cycling community.
We are the North Shore, we ARE cycling. Our community is where cycling starts, and everyone else around the world looks to us to see how it's done. People travel from the far reaches of the earth to see what we have, and experience what we've built.
This election, vote for those who care about our recreation-oriented community, and who support our lifestyle. We can't tell you who to vote for, nor would we want to, but do your homework and decide who is best going to represent us and our cycling future.
To give you a hand, the NSMBA has compiled a list of trail-friendly candidates. Remember, our future is decided here.
# Richard WALTON - Mayor
# Lisa MURI - Councillor
# Janice HARRIS - Councillor
# Roger BASSAM - Councillor
# Robin HICKS - Councillor
# Bruce CROWE - Councillor
# Doug MCKAY-DUNN - Councillor
Customer Appreciation Night
No really, thank YOU!
Stressed out? Stuck for Christmas ideas? Need help?
Just in time for Christmas, John Henry Bikes is hosting a one-night-only Customer Appreciation Evening. Thanking you for your patronage by helping make the season a little easier.
Drop by on Friday, December 2nd, 2005 between 6pm and 9pm, and let the experts at John Henry Bikes help you find the right item for all your hard-to-shop-for family and friends.
John Henry Bikes will help ease the shopping stress by opening the Coffee Bar for complimentary beverages so that the tummy is warm and the atmosphere relaxed. Enjoy a hot chocolate or a smooth cup of organic Guatemalan roast and let the experts save you money and aggravation.
Features Include:
# A store-wide discount on everything from bikes to clothing
# Great Christmas ideas and "cool" presents for the avid or casual cyclist
# John Henry experts on hand to smoothly decipher your needs, explain products, and help make sure that smiley and bright eyes will be all you see from your loved ones on Christmas morning.
Come down on Friday, December 2nd between 6pm and 9pm and make the Christmas season stress free and enjoyable.
Take Back The Night Ride
Tis the season to be night riding. We get out of work, and it's dark already, so we don't have much choice, do we?
Good thing that night rides can be some of the funnest rides you will ever enjoy. As long as you're prepared, night riding can quickly become your favorite type of riding. All your old trails become new again when you see them with limited light. Think you're all that and a bag of chips when you're on the bike? Try a night ride, and let your so-called "easy trails" kick you in the butt.
The single most important part of night riding has to be the lights you use. And since there are so many options to choose from, the question is simply, "Which one should I buy?".
Thankfully, our light expert, Jason, has taken the time to share his knowledge with us. For those of you planning on buying a light system, read this first to ensure you know what you're looking for.
And if that's not enough, Jason is present in the shop most days, and he or any other staff member will be more than happy to assist with your decision. Read the article here.
Read Something Written By A Pro!
Another fabulous article from our pro triathlete, Christine. Click right here to read what she has for us this time.
Thanks Christine!
Ride With Some People Who Like Riding...and Stuff
You can still ride, even if it's wet!
Sign up for Pedals and Pints ride club now, if you aren't yet a member. It's a ton of fun and you can meet some great people to ride with. Hmm, I wonder what the "pints" means...
2006 Memberships include:
# Winter Rides
# More Saturday Rides
# More Group Rides
# More, More, More...
For the off season schedule, click here.
Rides are leaving Tuesdays, Wednesdays, Saturdays, and Sundays, so don't miss out on the awesome riding we have available to us. With our mild climate, we can ride all year round, and we are taking full advantage of that!
Spin Classes At John Henry Bikes
It's where anybody who's anybody goes
Alright, time to stop telling yourself that you'll attend a spin class "one day". Now is the time to get up and do it.
Spin classes are a ton of fun and a great way to keep yourself in shape during the off season. We've got awesome instructors, awesome DJs spinning live music, and lots of sweaty bodies.
Stop missing out and get on down to the shop. Trust me, you won't want to miss it.
Classes are every Wednesday evening at 6:30pm at John Henry's straight through until Spring. Classes will also take place Sunday mornings at 8:00am at Innovative Fitness in West Van and in Kitsilano; Sunday classes start November 27th.
Head out to the Wednesday classes, and the Sunday classes will start before we even know it.
To attend, just bring the following:
# $10 drop-in
# a spinner/trainer
# your bike
# hydration
For more information, please click here.
Free Drop-in Basic Bike Maintenance Courses
Sure John Henry's offers lifetime free essential adjustments on every bike they sell. But what do you do when you're out on the trail and something goes wrong?
Well, we've got you covered, yet again. Just attend one of our Basic Maintenance Clinics, and learn all the basics you need to get yourself through trail-side disasters.
Courses are every thursday night, and operate on a drop-in basis. Course starts at 7pm and usually goes until roughly 8pm.
You'll learn things like changing flats, operating on your chain, adjusting your gears, and fixing your brakes. If you want something a little more major, try our Full Bike Maintenance Courses which teach you nearly everything about your bike. Information on those is below.
Impress The Ladies; Fix A Bike
Full Bike Maintenance Courses
Has anyone realized that there's only ONE MORE full mechanics course this year? November 22nd and 23rd are the last two days of the course! Sign up now or miss it!
Taught over two days, you are taken from the most basic of lessons through to fully overhauling your bicycle's bearing groups. Gears, brakes, wheels, and all the intricate details are carefully gone over by our fully trained, experienced, and certified mechanics.
As usual John Henry the Cappuccino Man is open so that you can keep a buzz for all that you will learn.
Oh Snap! Did we mention there's only one course left?! Do it, or go through life wondering what could have been:
# November 22-23 Click here to download the appropriate forms. Then fill them out and bring them in to the shop.
Note:
Full bike maintenance courses are not guaranteed to increase your odds with the ladies. We cannot be held responsible for any increase or decrease in "scoring" that may arise from taking our mechanics courses. You are guaranteed, however, to know a lot more about fixing bikes once the course is completed.
FREE STUFF!
This week's deal is complimentary Spin Classes! Holy smokes, free spin classes!? Yes, but only a few, so don't waste it. These complimentary classes are valid only until the end of November
Don't waste free stuff. Print out the coupon, and come on down. We have a winner!
November 15th-30th Deal.
Happy trails,
JHB
Get Out And Vote!
Issue 62 - November 1, 2005
The future of our North Shore trails lies in decisions currently being made. November 19th will be election day for all three cities on the North Shore, and we need to get out and vote for those who will protect our trails and our Shore lifestyle.
Make sure your voice is heard; get out and vote. For more information on the 'Campaign For Trails', please click here.
For a completely biased opinion on who fits the bill, you can refer back to our last newsletter which can be found here.
For information on polling stations in all 3 areas of the Shore, please click here.
Whatever you decide, get out and vote!
Ford World Ironman Championship 2005; Kona, Hawaii (The Big Island)...
Our star triathlete presents us with her next installment of personal experiences, this time from The World Ironman Championships. Click here to read her latest article.
2005 Pedals and Pints Off-Season Rides
You can still ride, even if it's dark!
Sign up for Pedals and Pints now, if you aren't yet a member. 2006 Memberships include:
# Winter Rides
# More Saturday Rides
# More Group Rides
# More, More, More...
For the off season schedule, click here.
Rides are leaving Tuesdays, Wednesdays, Saturdays, and Sundays, so don't miss out on the awesome riding we have available to us. With our mild climate, we can ride all year round, and we are taking full advantage of that!
Spin Classes At John Henry Bikes
Starting October 19th and running straight into Spring, weekly spin classes will be back at John Henry's. Innovative Fitness will also be hosting spin classes on Sunday mornings, starting November 27th.
Spin classes are a great way to keep fit during the winter when the weather may not be so good outside. But even if the weather is decent, spin classes keep you training regularly with an experienced trainer.
Classes will be every Wednesday evening at 6:30pm at John Henry's straight through until Spring. Classes will also take place Sunday mornings at 8:00am at Innovative Fitness in West Van and in Kitsilano; Sunday classes start November 27th.
Head out to the Wednesday classes, and the Sunday classes will start before we even know it.
This year spin classes are going to be taught by some excellent and very experienced trainers and athletes, such as Dr. Mandy Lee, and road racer Dan Schmit. These pros will make sure you get the workout you need.
To attend, just bring the following:
# $10 drop-in
# a spinner/trainer
# your bike
# hydration
For more information, please click here.
Free Drop-in Basic Bike Maintenance Courses
Sure John Henry's offers lifetime free essential adjustments on every bike they sell. But what do you do when you're out on the trail and something goes wrong?
Well, we've got you covered, yet again. Just attend one of our Basic Maintenance Clinics, and learn all the basics you need to get yourself through trail-side disasters.
Courses are every thursday night, and operate on a drop-in basis. Course starts at 7pm and usually goes until roughly 8pm.
You'll learn things like changing flats, operating on your chain, adjusting your gears, and fixing your brakes. If you want something a little more major, try our Full Bike Maintenance Courses which teach you nearly everything about your bike. Information on those is below.
Impress The Ladies; Fix A Bike
Full Bike Maintenance Courses
Taught over two days, you are taken from the most basic of lessons through to fully overhauling your bicycle's bearing groups. Gears, brakes, wheels, and all the intricate details are carefully gone over by our fully trained, experienced, and certified mechanics.
Courses purchased through the Lucas Centre, The Outdoor Pursuits/Rec Centre programs, or at John Henry the Bicycle Man carry on through out the year and are held right at the store.
As usual John Henry the Cappuccino Man is open so that you can keep a buzz for all that you will learn. For more information, or a calendar of events, or if you need help, contact us so we can give you some one-on-one.
Oh Snap! There's only one course left! Do it, or go through life wondering what could have been:
# November 23-24 Click here to download the appropriate forms. Then fill them out and bring them in to the shop.
Note:
Full bike maintenance courses are not guaranteed to increase your odds with the ladies. We cannot be held responsible for any increase or decrease in "scoring" that may arise from taking our mechanics courses. You are guaranteed, however, to know a lot more about fixing bikes once the course is completed.
Here's Your Freakin Deal
This week's deal is half off all Kenda Kinetics wire bead tires. In case you missed that, it's 50% off all Kenda Kinetics wire bead tires.
Don't miss this one. Click below for your coupon, print it out, and bring it into the shop for your deal.
November 1-16 Deal Of The Week.
Happy trails,
John Henry the Bicycle Man
Electing a Mayor That Supports Our Riding Lifestyle
Issue 61 - October 15, 2005
North Vancouver District will be electing a new mayor on November 19th. It is our duty to get out and vote for the candidate that we feel is best suited for the job.
A letter recently received from a good friend of ours, best describes our stance on the matter, and who supports our cycling community:
"From my experience on working with Richard Walton (waltonformayor.ca) on the bike festival and conference, he's the best candidate for Mayor of the District, and represents mountain biking's best hope in minimizing the bureaucracy we'll have to deal with in future enjoyment of the trails.
As treasurer for the festival and conference, Richard kept things in control resulting in over $50K profit that is making its way back to the trails and community through a legacy fund.
So far $10K has been granted to the NSMBA for work on the Camp Brick re-route and bridge upgrades along the Bridal Path. Richards guidance has helped the NSMBA strengthen its relationship with the District and other North Shore landowners; a relationship that can only become more productive with him as Mayor...
Please feel free to pass this onto your riding friends.
Regards,
Dave"
Whatever you decide, get out and vote!
2005 Pedals and Pints Off-Season Rides
You can still ride, even if it's dark!
Sign up for Pedals and Pints now, if you aren't yet a member. 2006 Memberships include:
# Winter Rides
# More Saturday Rides
# More Group Rides
# More, More, More...
Sign up for the 2006 season by October 20th and be entered to win one of the following:
# 2006 Cypress Bike Park Season Pass
# 1 of 3 John Henry's 'Annual Performance Maintenance Package' valued at $150
# A Full John Henry Wardrobe (as stock available) Including: Jersey, T-Shirt, Socks, Hat, Hoody
For the off season schedule, click here.
Rides are leaving Tuesdays, Wednesdays, Saturdays, and Sundays, so don't miss out on the awesome riding we have available to us. With our mild climate, we can ride all year round, and we are taking full advantage of that!
Sunshine Coast CoEd Skills Camp
Endless Biking hosts another great skills camp, open to anyone! Learn to ride your bike with the pros in a relaxed and pleasant atmosphere. All of this while enjoying the beautiful scenery on the Sunshine Coast
Roberts Creek, Sunshine Coast, BC
October 22-23rd
Ages 19+
Packages available with or without accommodations @ Up The Creek
All Inclusive Package:
$285 Includes Friday and Saturday night's accommodations, as well as self-serve breakfast at Up the Creek, lunches and dinner served by The Gumboot Cafe. It also includes a Friday night Bike Check and social at Up The Creek to get the weekend started. Rides from the ferry are available.
Camp Only Package:
$225 Includes everything but accommodations.
Come join the fun in a fall getaway on the Sunshine Coast to improve your riding skills as well as ride some of the most spectacular trails in BC. This 2 day camp includes accommodations at the Up The Creek Bed & Breakfast, lunch and dinner catered by the The Gumboot Cafe and the skills camp run by Endless Biking's certified coaches.
Based in Roberts Creek, Up The Creek offers a hostel style atmosphere in a quiet community full of great people and incredible riding, providing a very relaxing environment while offering some of the best kept riding secrets in BC. Registration Form here.
Go Fork Yourself!
In the mood for a deal? Get down to the shop and pick up a Manitou Stance Flow, for an insane price.
For a limited time, these incredible single-crown forks are less than half price. Normally $549, these babies are now $249, but only while stock lasts.
The Stance features travel adjust, and rebound adjustments, as well as the normal Manitou stiffness and light weight. Get in to the shop today and pick up a new fork for your ride.
Weekly Spin Classes Are Back Again
Starting October 19th and running straight into Spring, weekly spin classes will be back at John Henry's. Innovative Fitness will also be hosting spin classes on Sunday mornings; keep posted for their start date.
Spin classes are a great way to keep fit during the winter when the weather may not be so good outside. But even if the weather is decent, spin classes keep you training regularly with an experienced trainer.
Classes will be every Wednesday evening at 6:30pm at John Henry's straight through until Spring. Classes will also take place Sunday mornings at 8:00am at Innovative Fitness in West Van and in Kitsilano; although the start date for Sundays is still TBA.
Head out to the Wednesday classes, and keep glued to the site for the official start of the Innovative Fitness spin classes, starting soon.
This year spin classes are going to be taught by some excellent and very experienced trainers and athletes, such as Dr. Mandy Lee, and road racer Dan Schmit. These pros will make sure you get the workout you need.
To attend, just bring the following:
# $10 drop-in
# a spinner/trainer
# your bike
# hydration
For more information, please click here.
Ride Leader Bikes For Sale
Now is your chance to get down on a great deal on the bikes that you saw the leaders riding this season. They're all in superb condition, having been maintained by the JH boys regularly, and are selling quickly. Here's what's in the store today:
# Norco Fluid, Medium - $2800
# Norco Fluid, Medium - $2500
# Norco Six, Medium - $2000
# Specialized Stumpjumper, Large- $2900 (x2)
# Specialized Demo 9, Medium - $3500
Come on down and get em while they're hot!
Free Drop-in Basic Bike Maintenance Course
Sure John Henry's offers lifetime free essential adjustments on every bike they sell. But what do you do when you're out on the trail and something goes wrong?
Well, we've got you covered, yet again. Just attend one of our Basic Maintenance Clinics, and learn all the basics you need to get yourself through trail-side disasters.
Courses are every thursday night, and operate on a drop-in basis. Course starts at 7pm and usually goes until roughly 8pm.
You'll learn things like changing flats, operating on your chain, adjusting your gears, and fixing your brakes. If you want something a little more major, try our Full Bike Maintenance Courses which teach you nearly everything about your bike. Information on those is below.
Full Bike Maintenance Courses
Taught over two days you are taken from the most basic of lessons through to fully overhauling your bicycles bearing groups. Gears, brakes, wheels, and all the intricate details are carefully gone over by our fully trained, experienced, and certified mechanics.
Courses purchased through the Lucas Centre, The Outdoor Pursuits/Rec Centre programs, or at John Henry the Bicycle Man carry on through out the year and are held right at the store.
As usual John Henry the Cappuccino Man is open so that you can keep a buzz for all that you will learn. For more information, or a calendar of events, or if you need help, contact us so we can give you some one-on-one.
Course Dates:
April 19-20
May 17-18
June 21-22
July 19-20
August 23-24
September 20-21
October 18-19
November 23-24
Click here to download the appropriate forms. Then fill them out and bring them in to the shop.
Happy trails,
John Henry the Bicycle Man
Weekly Spin Classes Are Back Again
Issue 60 - October 1, 2005
Starting October 19th and running straight into Spring, weekly spin classes will be back at John Henry's. Innovative Fitness will also be hosting spin classes on Sunday mornings; keep posted for their start date.
Spin classes are a great way to keep fit during the winter when the weather may not be so good outside. But even if the weather is decent, spin classes keep you training regularly with an experienced trainer.
Classes will be every Wednesday evening at 6:30pm at John Henry's straight through until Spring. Classes will also take place Sunday mornings at 8:00am at Innovative Fitness in West Van and in Kitsilano; although the start date for Sundays is still TBA.
Head out to the Wednesday classes, and keep glued to the site for the official start of the Innovative Fitness spin classes, starting soon.
This year spin classes are going to be taught by some excellent and very experienced trainers and athletes, such as Dr. Mandy Lee, and road racer Dan Schmit. These pros will make sure you get the workout you need.
To attend, just bring the following:
# $10 for drop-in (or save money and buy a book of 5 or 10 classes)
# a spinner/trainer
# your bike
# hydration
For more information, please click here.
2006 Pedals and Pints Memberships Available Now!
Same Great Price, More Love
Sign up now and take advantage of:
# Winter Rides
# More Saturday Rides
# More Group Rides
# More, More, More...
Sign up for the 2006 season by October 20th and be entered to win one of the following:
# 2006 Cypress Bike Park Season Pass
# 1 of 3 John Henry's 'Annual Performance Maintenance Package' valued at $150
# A Full John Henry Wardrobe (as stock available) Including: Jersey, T-Shirt, Socks, Hat, Hoody
Say No To 30% Surtax On Bicycles!
For those of you who haven't yet heard about the 30% surtax the goverment is proposing for imported bicycles, please click here to read about what's happening. For those of you who understand it and know how it will hurt us all, please voice your opinion and sign a petition in our shop that will be sent to our local MP.
In a time where gas prices are high and environments are fragile, bicycle use should be encouraged. However, this surtax discourages bicycle use as it hits retailers and consumers looking for a mid to low priced bike. Let's do what we can to make sure this surtax doesn't happen.
Trail Day, October 16th
The JH Crew Serving Up Some Lunch For The Hard Workers
Here it is, the last trail day of the year. This one will be hosted by yours truly, John Henry Bikes, yet again.
This time we will be doing work on Corkscrew on Mt. Seymour. One of the most popular trails on the Shore, it's also in need of some serious love. Let's all pitch in and give this trail one last buffing before winter hits. We all ride it, so we all need to do our part and fix it up.
Meet at the shop for 9:00am, and we should be going until about 4:00pm. For everyone up there throwing dirt, John Henry's will be providing hot lunches. Come on out, lend a hand, and get some food.
For any additional info, just click here to go to the NSMBA website.
Ride Leader Bikes For Sale
Now is your chance to get down on a great deal on the bikes that you saw the leaders riding this season. They're all in superb condition, having been maintained by the JH boys regularly, and are selling quickly. Here's what's in the store today:
# Norco Fluid, Medium - $2800
# Norco Fluid, Medium - $2500
# Norco Six, Medium - $2000
# Specialized Stumpjumper, Large- $2900 (x2)
# Specialized Demo 9, Medium - $3500
Come on down and get em while they're hot!
"Shifting Gears"
-by Christine Fletcher
Christine Fletcher is back from her podium finish at Ironman Canada with another article to amaze and inspire us. Click right here to read her latest article and find out all about her experience at Ironman Canada.
Also be sure to check out her "Ask-A-Pro Triathlete" feature, located in the right hand column of all pages on our site.
Free Drop-in Basic Bike Maintenance Course
Sure John Henry's offers lifetime free essential adjustments on every bike they sell. But what do you do when you're out on the trail and something goes wrong?
Well, we've got you covered, yet again. Just attend one of our Basic Maintenance Clinics, and learn all the basics you need to get yourself through trail-side disasters.
Courses are every thursday night, and operate on a drop-in basis. Course starts at 7pm and usually goes until roughly 8pm.
You'll learn things like changing flats, operating on your chain, adjusting your gears, and fixing your brakes. If you want something a little more major, try our Full Bike Maintenance Courses which teach you nearly everything about your bike. Information on those is below.
Full Bike Maintenance Courses
Taught over two days you are taken from the most basic of lessons through to fully overhauling your bicycles bearing groups. Gears, brakes, wheels, and all the intricate details are carefully gone over by our fully trained, experienced, and certified mechanics.
Courses purchased through the Lucas Centre, The Outdoor Pursuits/Rec Centre programs, or at John Henry the Bicycle Man carry on through out the year and are held right at the store.
As usual John Henry the Cappuccino Man is open so that you can keep a buzz for all that you will learn. For more information, or a calendar of events, or if you need help, contact us so we can give you some one-on-one.
Course Dates:
April 19-20
May 17-18
June 21-22
July 19-20
August 23-24
September 20-21
October 18-19
November 23-24
Click here to download the appropriate forms. Then fill them out and bring them in to the shop.
Happy trails,
John Henry the Bicycle Man
A Great Club for Those Who Love Tri!
Issue 59 - September 15, 2005 Exceleration Junior Triathlon Club JH is proud to support Vancouver-based Exceleration Junior Triathlon Club. Exceleration is a super way for youth to get out and learn to race while having a great time with peers of similar mind-set and interests. Providing programs for ages 4 and up, there's something available to all youth. The Exceleration philosophy promotes 'Respect, Challenge, Community, Personal Excellence, Fitness, Friends, and Fun'. With a philosophy like that, how could they be anything other than great? Exceleration incorporates three youth programs into one club; # Adventure Tri for ages 4-7 yrs # Kids of Steel (KOS) for ages 8-13 yrs # Youth Group for ages 13-19 yrs (both recreational and competitive options) This means that no matter what age group or ability level, the club has something to offer every rider. Exceleration takes members through all the forms of triathlon events. They also show them many other ways to train or just keep fit and have a good time; from swimming in the pool, to riding their bike, to running on the field or around the town. Members will also learn stretching and strengthening in the gym, goal-setting and reflecting, and incorporating movement skills and drills into all sorts of fun games. Every workout has professional coaching and caters to all ability levels. Enthusiasm is a must! For members who are competitive and actually want to race, Exceleration strives to challenge those members to reach their goals. These members are taught to race and learn technique, along with the mental skills required to push themselves farther during training and during events. All of this is done while helping to grow love of the sport and have fun with it. All in all, Exceleration Tri Club is a great place for young athletes or those who just want to have a good time and stay active. For more information, please visit ExcelerationTriClub.ca. Exceleration Tri - Weekend North Shore Program A Great Program For The Kids On Weekends Starting September 17th, Exceleration Tri club is offering weekend tri programs on the North Shore. These programs are for kids/youth 8 and up, both recreational and competitive. There will normally be two coaches at each event so there can be two main ability levels. So whether your kids are there for fun, fitness, or to win, they will have the right coach helping them out. Usually the younger KOS kids are split up from the older/faster youth at each practice. Saturday practices are at William Griffin Rec Centre. They will start with a trail run from 2:30-3:30, followed by a swim and dryland training, and log books from 3:30-5:00. Sunday practices will be in conjunction with Innovative Fitness. For more information, please visit ExcelerationTriClub.ca. Ironman Canada 2005 Article by Christine Fletcher Another newsletter, another article by our star triathlete, Christine Fletcher. This time she has some very exciting news to tell us about her podium finish at Ironman Canada, in Penticton. Be sure to check out her article by clicking here. You may also email Christine about anything triathlon-related by clicking on her picture on the right side of any page on our website. OAR Presents the Aquafina Adventure Challenge: Deep Cove, Saturday, September 24th An Adventure Event Everyone Can Enjoy! OAR brings us another adventure event that everyone can enjoy, at any level. This event will be run in teams, or solo, and you have 3 different distances you can choose from. Racing as a team is a great experience to share with friends. This will be an off-road event that includes kayaking, biking, and trekking. Choose the course that best suits your abilities, or have OAR help you decide which route will be best for you. Either way, you will be amazed at how much fun can be had with adventure racing. Navigation abilities are not a required skill for this event, and neither is an 'extreme' athletic ability. You choose your level and go achieve your goals! For more event info, check the OAR site or check out our Event Info Page for race-day info and checklists. OAR Adventure Challenge Clinics For those of you planning to participate in the Aquafina Adventure Challenge, or for those who are training for another event, OAR is doing clinics to help get you ready. Looking to get in shape? Want to know what to expect from an adventure race? Attend a clinic and get familiar with what you can expect at the main event. Click here to learn more about this awesome opportunity. Upcoming Training Clinics There's only a couple clinics left, and then it's race day! Any questions can be directed to Mark Coates of Innovative Fitness. Click here for the low-down on the remaining clinics. Cypress Mountain Last Weekend Of Riding! September 17th / 18th Are The Last Days To Ride Cypress Bike Park Anyone who hasn't yet ridden Cypress Bike Park should do so now, as this weekend is the last weekend to ride a wicked park in our own back yard. Cypress mountain has done some incredible work in the bike park for this very first season of operation. Anyone who has been up there knows that Cypress is off to a great start, and has done some really impressive work for their very first season of operation. The time and effort that has clearly gone into all the trails up there is mind blowing, and we should all be super stoked that we have such a great bike park in our own back yard. The ideas that Cypress has in store for next season is definitely going to amaze us all, as we've been able to hear a little bit about what's coming for the park. Cypress is clearly very open minded to what riders want to see, and have been doing a lot of listening, which is great and means there will be a lot of really cool things happening up there in the next year or two. Be sure not to miss the very last weekend of riding this season at Cypress Bike Park, and make sure to give props to the crew up there that's been working