5. Practice, but don't over practice - Practice obviously gives you the opportunity to ride race stages, and session various place on track, however, be careful not to over practice and overdo it for race day. Give yourself time to recover, get your bike setup for the next day, eat a proper dinner and plenty of sleep for race day.

Pro Tip: If you didn't hit a line in practice, don't try a new line on race day, especially one you're nervous about. 

6. Come racing day, ride your race, your pace, not theirs - While the race atmosphere is infectious, ride your own race. If you prefer to stop and linger a bit between stages, do so. If you prefer to keep moving, keep moving. Personally, I like to keep moving - my muscles stay warm, my focus stays clear and I'm less distracted by what other people are doing.

Got some tips of your own? Share them below!

Til' Next Time,
Kim Hardin

Photo: Heather Carter Photography

While I had considered myself more or less "retired" from racing after three years off, I tossed my name in the hat, got on the waitlist for the first round of Cascadia Dirt Cup 2023 (CDC Hood River Enduro) and said to myself if I get in I will race. Well, I got in!

If you're not familiar with enduro racing, here's the low down - generally speaking there are 3-6 timed race "stages" each day - these stages can be anywhere from 1 minutes to 25 minutes long, pinned, descending as fast as you can. Events may be 1 day or two day and at times more (5!). When you finish one "stage" you "transfer" to the next. Depending on the series, you may have a start time at the next stage, meaning you have to hustle even the untimed section. Other events you can take your time as you start the next stage when you get there. Most enduros total 20-40 miles/day with between 2000 and 6000ft of climbing in total for the day. It's a unique format as you have to have the power to sprint and skill to descend, but also have the endurance to make it through the entire day. Imagine yourself racing a 25 minutes stage after you've raced 4 stages already, climbed 5000ft and ridden 30 miles. You're beat, but it's time to race. It's so very fun and challenging at the same time.

Race day eventually came, and it's like I'd never left. There were no race day jitters - just focused, almost moving slower through my old routines. The day went as planned, albeit my starts could use a little bit of work - I managed the win by 40 seconds, and was proud to stand on the top of the podium amidst some folks I used to race against three years ago.

March 2020, Nick and I had just returned from racing bikes at Andes Pacifico in Chile when our world, in fact, everyone's world, came to a screeching halt.

We were only home for ten days before we not only closed our doors for dine-in as required by the State of Oregon, but to all dining. COVID had made it to the US and spreading rapidly amongst the population.

Based on the information we had, the timeline associated, and the seriousness of the matter, we had no idea when we would be able to re-open to dining - we made the dreadful call to each and every one of our employees to share the news.   Fearing for the livelihoods of our staff, we made the difficult choice to officially lay off everyone so they could receive unemployment benefits (the only way people can access these benefits in Oregon), otherwise there was potential they wouldn't qualify. Never in my life did I think I'd have to make that sort of phone call, let alone 25 times over, to some of my most favorite people - everyone had a job as soon as we were able to re-open, but we had no timeline when this would happen, and little to no information. The only thing we could do was assess state rules & regulations, and reopen when we were allowed to.

That night Nick and I went through all the emotions - sadness, anger, anxiety, frustration, confusion... The restaurant and community we had worked so hard to build was forcibly closed to any and all dining. While we had hopes it would only be a few weeks, and thought perhaps we take a few weeks to "Go Ride Bikes in Moab", we decided we at least needed to try to make rent - let's sell some milks and toilet paper - as we truly had no idea when we could reopen to in person dining! We were not going down without a fight! We decided to give it a go with TO GO dinner service seven days a week, just Nick and I, until COVID went away or until we were able to bring back staff. ​

Within a day we had built an Online Portal for online ordering for KickStand, and created a "socially responsible pick-up" zone. What is the normal now was brand new and even foreign back then - place your order online via our website, and pickup at the stated pickup time. We would package up your order and put it on a table outside in the parking lot with your name on it. We asked that you did not come inside, per State regulations, and wear your mask, keeping proper social distancing in the parking lot as you waited for your order. Our first night was a catastrophic failure with a major printer error - luckily we live in an amazing community of patient humans. Our second night we could hardly keep up - Nick solo in the kitchen, myself packaging orders and managing the phone. The third night we were even busier - every to go order had a note of encouragement with it, encouraging us to keep at it, to not give up. Some reminded us of their favorite meal or experience at KickStand while others came alongside a gift card that would never get picked up - a gift of financial support in difficult times, so to speak. While we would end each shift in tears not knowing what our future would look like or if KickStand would be in existence at the end of all this, or when we could bring our staff back, we fell asleep exhausted every night knowing that we were trying as hard as we could for the community and our future. ​

Fast forward to July of 2022 and we were finally fully staffed. Although, to be honest, even now I'm afraid to say we are fully staffed. What I can say is that we have an amazing team of big-hearted lovely humans in our KickStand family, and it is only growing. 

​While it's been a few years since COVID, it feels like it was just yesterday. What was the most challenging moment in our lives became even more challenging the following year due to staffing shortages, and even more challenging returning to normal operations even now. It has taken every ounce of grit & hustle in every cell of our bodies to keep moving forward. Most days we didn't even know what we were working towards, or to what end, but we were not about to give up. Even when we were at our wits end, knocked down and run over, we found the strength to get up and fight knowing that even if we didn't make it out alive, we'd die trying.  GRIT & HUSTLE - courage & resolve, persistence & drive, has become our daily mantra - no matter how hard or challenging something is, if you put your mind to it and never give up, you can get there. You may get knocked down in the process, but if you keep getting up and taking small steps forward, eventually you will reach your goal. 

Staggered Stance Weighted Deadlift

Start holding a kettlebell or dumbbell in your right hand with your feet in a staggered stance, right leg forward. You should be up on your toes on your back leg with the majority of your weight over your standing leg. Engage your core and hinge forward at the hips as you let the kettlebell lower towards the ground. Lower down until you can no longer keep your hips square to the front or torso straight. Keeping your core engaged, breathe out and return to standing. Important: As you stand, be sure your abdominals are truly engaged as they provide a natural stopping point at the top of the movement, preventing you from overextending at your low back. Use your "accessory" foot for balance and support, as needed. Repeat 10x each leg, 3 rounds.

Pro-tip: I recommend holding the kettlebell in the same hand as your standing leg - this lateral placement brings in your adductors.
​

This is 2020, which means most plans or ideas have had to change - Nick and I wanted to put together and after work "Hot Lap" meeting once a month starting earlier this year, but didn't feel comfortable with the current state of things amidst COVID. It's now October, and we're thinking of getting these going, but appreciate your thoughts. Please consider filling out the survey below - if we get enough positive feedback and good feelings about social distancing, we'll get this party started! 

The 2020 ride schedule would look a little something like this, pending National Forests are Open and COVID status:

October: Post Canyon, OR
November: Syncline, WA
December: Gravel Grind in The Dalles

All ride participants would be eligible for a schwag drawing at the end of the year: Race Face Handlebars, Chris King water bottles, Dumondetech Chain lube & more!

Your torso is your powerhouse -- you can have the strongest legs in the world, but if you have a weak core, you'll notice you won't be able to use that leg power as well or as effectively as if you had a strong torso. Chances are technical climbs are pretty difficult for you, and long days out on the bike leave you hurting in more ways than one. If your core is weak, your spine and legs have less support and what were little aches and pains throughout your body, specifically your low back, will become more prominent. Not only is a strong core vital to preventing injury, when it is conditioned and well trained, your performance, strength, coordination and balance will also improve.

WHAT IS YOUR CORE?

Your “core” encompasses your abdominal and mid to low back muscles (rectus abdominus, transverses abdominus, obliques, erector spinae, mulitifidi, latissimus dorsi, and more). These muscles provide stability to both the upper and lower body in all activities: walking, sitting, skipping, cycling, etc., as well as protect your spine.
​
Here are some cycling-specific core exercises to strengthen your powerhouse, prevent injury, and improve your cycling. Whenever possible, start basic with some "bracing" exercises, similar to as you do while riding, and progress as your strength and stamina improve! ​

*These exercises may not be suitable for some individuals. Consult your physician before trying any of these movements.*

1. HIGH PLANK: The plank is the most basic of core bracing exercises. 

Place your hands on the floor, wrists aligned with shoulders, as though you're about to do a pushup. Feet are shoulder width apart, and your spine is neutral (Avoid dipping at your hips or hyperextending at your knees). Ground your toes to the floor, engage your core, squeeze your glutes and press upward through your hands/shoulders. Focus your gaze at a spot on the floor about a foot in front of your hands, and keep a nice neutral spine as you hold the position. Hold until you can no longer maintain a neutral spine. Don't forget to breathe! ​Complete 3 rounds.

Want more of a challenge? Only progress as you are able while keep your hips level, core braced.
​
+ High plank on a BOSU.
+ Tap your feet: From a high plank, move your right foot outward, then return to original position. Move your left foot outward, then return to original position. Alternating sides, repeat for x 10 each.
+ Shoulder Taps: From a high plank, tap your left shoulder with your right hand, then return to high plank. Tap your right shoulder with your left hand, and return to high plank. Alternating sides, repeat for 10 each. Do this on the flat side of a BOSU for even more of a challenge!
+ Up-downs: From a high plank, lower yourself to your forearms, then push yourself back up, one hand at a time to a high plank. Repeat for x 5 each side.
+ Single-arm high plank.
+ Single-arm high plank on the flat side of a BOSU ball.
+ Extra credit: From a high plank, jump your feet forward to just behind your hands, knees slightly bent. Jump back to plank, then forward again, but this time with straight legs. Continue alternating "tuck" movements for a full core workout!

Want more of a challenge? Only progress as you are able while keep your hips level. If you find your hips dropping on one side or the other, go back a step.

​+ Add weight: Hold a dumbbell, phonebook or your best friend's dog over your pelvis, and bridge away!
+ Add in the arms: Prior to lifting your hips upward, lift your arms up so your wrists are directly over your shoulders. Keep them there and bridge upward.
+ Do it one leg at a time: If you're able to perform a standard  bridge, and keep your hips level, give this a try! From the hook lying position, bring your left leg towards your chest. Keep your right foot on the floor, drive through your heel, and while keeping your hips level, lift them up towards the ceiling. Perform a series of reps, while actively keeping your left leg as close to the body as possible, then switch sides. Tip: Try holding a tennis ball in the leg folded up to your chest for the entirety of the exercise.
+ Marching: From the hooklying starting position, perform a "kegel", and bridge upward through both feet. Stabilize yourself, and proceed to slowly lift your right foot off the ground. Return your right foot to the ground, then lift the left foot off the ground, returning it to the ground. This is a stability exercise and is to be done slowly. Repeat the exercise, alternating legs, for a total of 10 each side. Complete 3 rounds. If you're comfortable here, add in the arms! 

By now you're probably ready for some active core work... ​

3. KETTLEBELL (KB) SWING: The swing is an active movement that addresses the posterior chain, by driving a kettlebell (KB) in a pendulum motion from between the knees to anywhere eye level to overhead.

To properly perform a KB swing, you are swinging the kettlebell via your hips and legs, not your arms, "It's all in the hips"!

To start the swing, while standing upright, hold a KB with both hands between your legs via straight arms. From here, soften the knees, and hinge at the hips, letting your butt descend down and backward. Then, brace with your core, and quickly stand, driving your hips forward via one big "thrust" - you'll feel the KB swing forward and up. The bigger the thrust, the higher the end elevation of the KB. For those with a shoulder history, aim to swing no higher than eye level. As the KB descends, shift your weight back into your heels, and allow yourself to hinge forward at the hips, receiving the KB as it swings back in between your legs. Once the KB reaches its most backward trajectory, drive through your heels and hips to bring the KB into the upward part of the swing. Repeat for reps. 

TIPS: Work to keep your feet flat on the floor for the entirety of the movement. There is a tendency to roll your feet outward at the bottom of the movement to give the KB space - resist this! This is an ongoing challenge for me too!

4. EXERCISE BALL SIT-UP: Simple, but effective.

Sitting upright on a large exercise ball, brace your core, and slowly lower your torso backwards on the ball. Keep your torso straight, and avoid tucking your chin. Once your torso is level with the floor, sit up using your abdominals, while still holding that original abdominal "brace/kegel". Keep your chin up, and think about reaching it up and forward as you sit up.

Tip: Its common for the exercise ball to roll slightly as you situp, however, root through your feet and actively avoid the ball's roll as you sit up.

See you on the trail,
​
Kim Hardin
ACE Certified Personal Trainer


About the Author: Kim Russell has a B.S. in Human Physiology and is an ACE certified personal trainer. She is a retired Professional Whitewater Paddler of over 12 years, most notable winning the Little White Salmon Downriver Race in 2015, and in the same year was nominated for Canoe and Kayak Female Paddler of the Year. After a shoulder surgery in 2012, Kim turned her focus to racing Enduro on pedal bikes, with notable wins such as the North American Enduro Cup (2016/2017), Cascadia Dirt Cup Overall (2016/2017), 2nd at Transcascadia 5 day enduro (2018), 2nd at Andes Pacifico 5-day enduro (2020) as well as various top finishes in the Enduro World Series (Colombia, Madeira, Italy, Chile, Argentina). She is also a PMBIA certified Level 1 MTB Instructor, and loves sharing her passion of riding with others. She is a small business owner, operating KickStand Coffee and Kitchen in Hood River, Oregon alongside her husband Nick.