The winter gear swap on November 11th may have exactly what you are looking for in snowboard, nordic ski or bike gear. Bring in your gently used gear and choose 100% store credit or 80% cash back if it sells. Come on Saturday and check out the great deals!

Herstory Slide Show on Thursday Nov. 16th, 7:30pm at the Peterborough Public Library. Come on out for an evening of slides, stories, food and prizes!! Entrance is FREE and there will be opportunities to donate to the Canadian Breast Cancer Foundation.

Kayak Pool Sessions for flatwater and whitewater kayakers, starting in January.

Bike Maintenance Clinics - Disc Brakes Nov. 29th, Suspension Forks, Dec 13th, Advanced Clinic, Jan 10, 17, 24, 31.

Skijoring - What's that? Fun for you and your dog. Click on the link below to find out more.

The snow is coming - is it your year for nordic skiing? Those who are nervous about snow may not consider nordic skis an option for winter fun. We’ve heard that some people shy away from nordic because the skis are skinny and harder to control than their wide alpine counterparts. In fact, the most common nordic skiing questions we are asked at Wild Rock are, “Will I be able to turn?” “Will I be able to slow down?” or even “Will I be able to stop?”. If these concerns resonate with you, some short wide nordic skis may be your ticket to enjoying the outdoors this winter.

The challenge for ski manufacturers was to make to make a nordic ski that is more user friendly. The result was a design that was shorter and wider, which means more stable, than a regular nordic ski. This required rethinking the technology. The resulting short-size concept decreases the overall length of the ski, which leads to easier handling.

Think of that beautiful winter day and how nice it would be to ski through the woods, the hills or along a frozen lake. Your short wide nordic skis will take you there, whether you want to glide along groomed ski trails or break trail through forest and fields. The skis are intended for the traditional style of nordic skiing, also known as classic.

For those interested in why these work, the design of the shorter, wider ski has a longer but shallow camber or flex which provides easy grip for the skier. Because the skis are easily weighted, even transfer from ski to ski is encouraged. This provides positive traction for an easier, reliable kick but doesn't impede glide. In addition, the virtually maintenance free waxfree base has recessed gripping teeth, which provides reliable kick on just about any snow type.

The brilliance of this design concept is that, for more experienced skiers looking for a faster pace or an on ski work-out, the ski performs as well as a longer ski. Just ask our Wild Rock staff who most often choose the short wide nordic skis from our rental fleet. Why? Here’s a short list of reasons:

These skis are fun to ski. They're easy to control. They are light weight. They fit more easily in the car. They allow you to ski comfortably at any pace or intensity. These skis make you smile!

A number of companies now produce this type of nordic ski. At Wild Rock, we have the Salomon Snowscape 7 for men and the Snowscape 7 Siam for women. We also carry the Rossignol EVO Glade ski, appropriate for both men and women. Both of these companies are committed to innovation and product development to support skiers at a variety of levels of experience and skill. This new generation of nordic skis are the perfect choice for getting out and enjoying winter, from beginners learning the basics to experienced skiers looking for some fun. Come in to ask us about buying or renting a pair to Go outside and Play in the snow.

There is no better time than the present to start planning for next year. When it comes to racing your bike, running, triathlons, adventure racing or any other pursuit that taxes your aerobic system, having a good winter plan will up your chances of completing your goals next summer. It is said a successful summer season is won in the winter. Next month I will talk about building a solid plan for next season but this month I am going to chat about getting some baselines for your fitness. What I mean by baselines is some finite numbers to work with over the winter. If you are running; at what heart rate or pace should you be running? If cycling what heart rate or wattage should you be riding. How hard should you go on a short interval vs. a long? The only true way to nail these numbers down is by testing. The time to test is before you pour your winters work into your shoes and bike. The following article is a brief essay on my recent experience with Dr. Robyn Walters of PMK Sport, a new testing facility in Peterborough.

I have been seriously addicted to learning about fitness and my own physical limits for some time. This has led me to not only begin racing bikes, running and generally perfecting the art of suffering for the last 4 years.

In pursuit of suffering more and longer I put myself through some rigorous tests to measure progress and pinpoint weaknesses (of which I have plenty) and strengths (testing will continue until I find one). These tests started with time trials, a great way to track your fitness progress over time. My good friend Tim Hatfield then introduced me to his friend the Computrainer and its cousin the Conconi test. With his help we were able to quantify my power and start to nail down some heart rate zones. After a few of these sessions I took advantage of the Peak Performance lactate testing held at Runner’s Life. With this test, they try to nail down your training zones using a modified conconi max test and taking blood samples and testing the lactate levels

After a couple of these sessions and more research and testing on my own, I began to see holes in their system. It was the best they could do with limited time and facilities, but it was not tailored to individual natural variances. It was perfectly good if you were perfectly average.

This summer, Dr. Robyn Walters opened a testing facility here in Peterborough. She seemed to be offering a “Peak Performance” type testing regime - but in our hometown and with a flexible schedule. I quickly set up an appointment with her to undergo the whole gamut of testing she offers. I could not help myself - I mean, who doesn’t like sweating on a bike and going so hard you feel ill while somebody pokes your finger and takes blood and then quietly tells you to go harder!

Five minutes into my first meeting, I could tell I was going to experience something much different than I had before in terms of professionalism. Robyn started by asking me questions about my goals, experiences etc. With this information she suggested a number of different tests that included a VO2max analysis, Lactate Curve Analysis, Maximal Lactate Steady State Test and an Anaerobic Capacity analysis. This smorgasbord of tests was chosen due to my complete lack of focus as an athlete. I compete in road races that require anaerobic work, I compete in shorter triathlons and time trials that require threshold work and I dabbled in a Half Iron man.

My first test left me impressed to the core. Before we started, Robyn tested my hematocrit levels and my blood glucose levels. My hematocrit level was good at 45, but my glucose was a little low so she gave me something to eat before we started. She explained there would be no point in doing the test if my levels were off because they would not be representative. 30 minutes later found me atop my bike on the familiar Computrainer but feeling more like an astronaut than usual. I had a mask on so Robyn could do gas analysis as well as test my lactate levels. The test was a familiar ramped test done to exhaustion. Every minute she increased the wattage until my legs/lungs quit. This test lasted less than 8 minutes. The information gleaned from this test was my VO2Max. This let us know what kind of animal we were dealing with. By the way, my VO2max is ranked as superior among the general population, but not quite elite - there are no Olympics in my future. This let me know what potential I had.

The following week I performed a lactate analysis curve test. This test used the same apparatus but used 5-minute intervals. This resulted in a reasonably accurate assessment of my aerobic- anaerobic systems and levels. Robyn was beginning to pinpoint my threshold level and heart rate/power zones.

Next up was the Steady State test. This 30-minute test is used to pinpoint your threshold. You take your best guess threshold power and see if you can hold it for 30 minutes. During this period, Robyn analyzed both gas analysis and lactate levels. This was very interesting. Most textbooks state that most people’s thresholds are at 3-4 mmol of lactate. It has been said that if you reached 5mmol, you were probably going to crack. My lactate level shot up to over 9mmol in the first 5 minutes but then it began to recover. After 15 minutes, I was cruising at over 6mmol. I held this level for the rest of the test. Without this test, my zones would have been way off. It appears I function quite well with almost double the lactate of the average threshold.

My past results were starting to make sense. I was beginning to see my complete profile as an aerobic athlete.

One more test a week later. Boy this one did not take long. I was asked to hold 600 watts for as long as I could. It was all over and done in less than 2 minutes.

Armed with all this data, Robyn was able to give me a very complete report. It had suggestions for training, graphs, charts and tons of information. Throughout the testing, I was always learning from her about what my limitations were and what I could and could not do about them.

In the end I was very pleased with my experiences. Dr. Robyn Walters is a great addition to our athletic community and would be of benefit to any level of athlete. She offers a large variety of testing options that vary from the affordable $125 lactate curve analysis to the whole Mac daddy deal I did at over $400

If you are interested you can contact her at 705-768- 3374 or robyn1mark@aim.com

The day is rainy and kind of gloomy but, that doesn’t stop my heart from beating faster than normal because today is race day. Good old cyclocross. I suppose I should just give in to the fact that todays race is going to be cold, slippery and very, very wet. After all, cyclocross is a fall sport and the season generally continues until late November or early December.

So off we go to the October 22nd Durham Cyclocross Classic in Whitby and now that I have finally achieved Masters status my race does not start until a very respectable 1 pm. Plenty of time to organize my pit crew, my girlfriend Katie and our dog Maya. We arrive at the course at approx. 11:45 am which gives me time to register and get changed and maybe even ride a lap of the course so I know what to expect.

With registration over and nothing left to do but get changed I look around at all the riders that had ridden the 11 am race and I see them standing ankle deep in a puddle which allows them to clean the mud of themselves and their bikes. As I stand there shivering I look forward to the end of my race when all the heat I have produced from exerting myself will keep me warm.

I stand over the bike and give a Katie a kiss and off I go to see what this race has in store for me. As I ride the first section of grass, my wheels sink into the soft ground and I find myself having to push the pedals down hard in order to just move the bike forward. Is it wrong to be afraid so early on? I tell myself to keep going and see what the rest of the course is like. Turns out that the grassy parts of the course have the least amount of mud. The back half of the course tells the true story of why all those riders were so muddy. It is approx. 300-400 meters long and while it may have been fast and fun two days ago, the rain has made a sloppy, smelly mess of the dirt that was once there. In fact, the section was almost unridable so I joined the others checking out the course by running almost ankle deep through very sticky mud that threatened to suck the shoes right off my feet.

Start time came about much too quickly and after almost missing the start, which for some reason did not start at the start/finish line, I was on my way with a rather large group of riders. As always, my first lap is a bit experimental and I often find myself somewhere in the middle of the pack waiting to see just how I feel once the race has started. Let it be known that deep down I know that I am not likely to win a cyclocross race, but what keeps me going is the love of the sport. I am happiest on a bike when it is a cyclocross bike. The first lap gave me a taste of what to expect and starting lap 2, I felt that it was time to pick up the pace. Lungs? Check. Heart? Check. Legs? Check.

Now here is where things went a bit awry. As I started down the notorious backhalf of the course things were going quite well. In fact, I even started passing some riders that had obviously started jack rabbit style and were now slowing down. As I entered the third of the very deep puddles I suddenly felt wildly out of control. What was happening? Did I hit a rock under water? No, that wasn’t it. Turns out that my left crank arm had somehow come lose and as I sat in the mud looking at my submerged bike, I noticed my pedal and crank arm were still attached to my shoe! Aaaagh! Why now?! Ok, it’s time for action I told myself. I picked up the bike and started running towards the start/finish line and only stopped when I got there. I looked around to see if anyone had noticed my problem and would run out to my aid with just the right tool to put the crank on quickly. No such luck. A fellow Peterbough rider came out to see what was up and shook his head saying that my race was over. I have to admit that it really looked like he was right. However, somewhere deep inside me a voice was telling me not to quit. Hey, cyclocross involves riding and running so off I went with my bike at my side. A very muddy and heavy bike at my side. I ran and ran and soon the bike began to feel like a ball and chain. I told myself that I would try and run at least one lap to see what would happen. It turned out that running wasn’t as bad an option as I thought. In fact, the course was so muddy that often times it was faster running than riding. Many of the other riders were also running because of the mud so I didn’t feel totally out of place. After what seemed an eternity of running, I saw the finish line ahead off me. With one last push I raced towards the line happy to have finished another wonderful and glorious cyclocross race. I couldn’t be happier.

Week 1 March 9-18th or Week 2 March 16-25th

Cost: Per person based on 2 per room $786.00 per week + flight We can book your tickets if you wish. With flights your cost will be approx $2200.00 for 1 week or $2950.00 for 2 weeks. If you would prefer to stay in a room by yourself it would be $954.00 per week + flight for approx. $2400.00

What is included: The price includes all your breakfasts, airport shuttle both ways, 2 shuttle rides (you get dropped off by a bus and ride back home), your hotel and your ticket if you choose for us to book it.

What is not included: Transportation to the Toronto airport. Lunch, dinners and drinks while in Mallorca. Health/Travel/Medical insurance. Any surcharges for overweight baggage and/or bike box charges.

The Hotel We stay at Aparthotel Coral de Mar, a Four Star Hotel in the seaside town of Port D’Alcudia. Each room has a bedroom with two beds, a separate living room and full kitchen and bathroom. If you are on a budget and wish to cook your own lunch and dinners you may. You receive 10% off groceries in the small market in the hotel or there is a grocery store within 5 minutes walk. The beach is a 5-minute stroll. The hotel has a locked bike garage for our use.

Historical Weather Averages for Mallorca, Spain March 10-25 The Average High Temperature is 65 F with a historical range of 53 F to 131 F There is a 87% chance of a Warm Day (temperature over 60°F). (118 days out of 135 in historical record) Most consecutive days found in historic record: 14 Cloud Cover Average Cloud Cover is mostly sunny There is a 16% chance of a Cloudy Day. (21 days out of 134 in historical record) It is not hot but these are very comfortable conditions for training.

The Riding: Mallorca has a road network of 1,250 kms, 675 of which are local and secondary roads with an average width of 6.50 m. approximately, and 20% of these are in the mountains. Throughout the winter, the leading European teams visit the Island because they appreciate its ideal conditions for training. Professional cyclists who have visited Mallorca have a highly favourable opinion of the Island. Stephen Roche (winner of the Tour de France, the Tour of Italy and the World Championship) came to Mallorca on the advice of the great Miguel Indurain. As Roche says "Mallorca is quite fascinating! It has a great climate and great scenery and it offers unbeatable conditions for both holiday cyclists and professionals." From February to March, amateur teams spend their well-deserved holidays enjoying their favourite sport on local lanes, traveling through lovely countryside around the small villages in the interior, where they can also find the real cuisine and culture of the Island. We will base ourselves in the seaside town of Porte D’Alcudia on the North east coast. The riding can be as easy or hard as you wish. The cars are very courteous of bikes as they are very conditioned to bicycles on the roads. I would imagine we would break into 2 or 3 groups to keep like-minded and able folks together. The rides can be used for scenic beauty or hard riding. Extra water and snacks can be purchased in the many small villages. Lunches are easily found in the same villages.

Triathlon Training There is a 25m pool within 5 minutes walk of our hotel. All you need is your cap, goggles and suit. The ocean is available but is quite cool so a wetsuit would be necessary. You can run right from the hotel. In the past most folks have focused on the cycling but there is no reason you can’t do a little of everything.

What if my partner is not an avid rider? You don’t have to be a hard-core rider in Mallorca. There is a multitude of short, flat easy routes. There are free cruiser bikes at the hotel for exploring the town. For non-cyclists there are 2 very good golf courses within 15 minutes of the hotel (Approx $95.00 for 18 holes). Rental cars or scooters are available at the hotel to explore monasteries, caves, lighthouses, windmills and old cities. There is a walled city built by the James II in 1298 within 15 minutes walk. In general there is plenty to see and do to keep someone busy for a week if they choose not to ride their bikes like mad folk around the island.

For more information or booking please contact Scott Murison at Wild Rock 705-745-9133 or scott@wildrock.net

Wes Lytle is a customer of Wild Rock. He emailed this photo with a subject line of "Cannondale conquors Hilly Hundred" The Hilly Hundred is a road ride/race in Bancroft. (Go to www.hillyhundred.ca for more info on the race) We asked if we could interview him and he said sure! Here are the results:

WR: How long have you been cycling? Wes: I used to ride faithfully when I was a bachelor in and around Toronto during the eighties, along the Boardwalk to the CNE grounds and back. At the time I had a modified Sekine cruiser- styled bike with a big front gear and Sturmey-Archer 3 speed hub.

When I moved to Haliburton the tall gearing was the last thing needed to smooth out the rolling terrain, and riding was a breathless experience. My good cycling habits were gradually forgotten as kids and family life came along.

WR: What got you involved in cycling? Wes: When I turned 50 I realised I needed to maintain my health if I wanted to keep working to 60 and beyond-I have no pension, you see. The motivation to ride was strictly a lifestyle choice. Following the initial use of my re-framed (and deteriorating) Sekine I graduated first to a TREK 1000C (the C standing for Comfort) then purchased a Cannondale Fifty-Fifty as a replacement for the Sekine for rides in the City.

My daughter had begun dating a young man who rides mountain bikes and belonged to the host club of the Hilly Hundred. He had been pushing me a bit, in a nice way, to enter the 80 km race so I dutifully trained to longer distances over rolling terrain in preparation for the race.

WR: Have you been doing events for long? Wes: The Hilly Hundred was the first event I've entered. I had been watching the weather closely all week and was slightly dismayed when the forecast called for rain-rain-rain all morning...not what a cyclist with pedal clips wants to hear. So I decided on the Thursday to go anyway and ride the event on the Cannondale...just tour and have some fun.

WR: What other events have you done? Wes: I have entered no other races up to now, but one of my prizes for the Hilly Hundred is free entry in next year's Hilly Hundred so that date is already circled on my calendar. I would like to enter some additional races within, say 100 miles of Haliburton, and most likely in the masters class. I may spring for an OCA ticket.

WR: What keeps you interested in cycling? Wes: Cycling has provided real, measurable benefits in fitness, endurance, well-being, appearance, self-image...the whole enchilada. In fact, I bought a rowing machine for use over the winter and I have a hard time getting my heart rate up to the point where it's doing any aerobic good. Bottom line: I keep cycling because I feel so good during and after the ride.

WR: What is the most interesting place you've been cycling? Wes: Actually, I like riding in cities. Last spring I rode around Toronto on two occasions, all over the excellent bike path network and enjoyed every minute, especially the run out to the end of the Leslie St spit. I also spent a few days in Montreal doing the same thing, and could fairly say I had the measure of the city after riding everywhere on the island. I would recommend the descent from Mount Royal for a cheap thrill. Ask anyone, biking is THE WAY to learn a city. I am dying to go to New York City for just that reason.

WR: What is your favourite riding fuel? Wes: Good question. I have been buying and experimenting with everything from water to Gatorade to E-mend to flat Coke. I have no preference as of yet, other than it pains me to pay more for fruity drinks than gasoline.

WR: Post-ride snack? Wes: Beer, of course.

WR: Thanks, Wes! Congratulations on your success and cheers to many more adventures on your bike(s).