ATHLETIC CLUB AT THE WESTIN
BONEYARD BRAWL
WEDNESDAY, AUG. 3

RACE DETAILS
The Boneyard Brawl race returns this Wednesday to continue the Vail Recreation District's Athletic Club at the Westin Mountain Bike Race Series. The race will start and finish at the Boneyard Trailhead, east of the Bluffs Neighborhood. Distances range from three miles for younger riders to 19.5 miles for adult riders.
 
DIRECTIONS
From I-70, exit at Eagle (147) and head South on Eby Creek Road. Proceed right at the roundabout. Turn left on Capital Street. then left again on 3rd Street. Park in the school parking lots on the left. To get from the parking lot to the Start/Finish by bicycle, ride up 3rd Street, turn left on Mill Road. then right on Bluffs Drive. Turn right at the BLM parking lot and head up Bellyache Road. The Start/Finish is .3 miles up Bellyache Road at the Boneyard trailhead. Race starts on Bellyache Road at the Boneyard Trailhead east of the Bluffs Neighborhood.
 
PARKING
Parking is available in the Eagle Valley Elementary and Middle School parking lots. There is NO PARKING ALLOWED in The Bluffs neighborhood.
 
COURSE DESCRIPTION
Course Map 
Youth Racers will ride up Bellyache Rd. approximately 1.5 miles then turn left at the green gate to intersect the Boneyard Trail. Racers will turn left again and descend fun, flowy switchbacks and return to the Start/Finish.

Adult racers will ride up Bellyache road 3 miles (from race start) past the Pool and Ice turnoff and turn right onto an unnamed jeep road (some call this "Picture Spot"). The road will head west paralleling Bellyache until it turns into the upper Redneck Ridge.  Follow Redneck Ridge past Pool and Ice down to the 5.64 mile point where Redneck meets Bellyache road.  Racers will turn right on Bellyache Rd. and climb for .35 miles to the green gate. From here, racers will turn left onto Boneyard Trail to finish or continue straight on Bellyache to loop.

REGISTRATION
VRD Online Registration | Registration Form 
Costs: $26 preregistration (ends at 5 p.m. Tuesday)
           $37 day-of registration (ends at 5:30 p.m. Wednesday)  
RACE DAY SCHEDULE

Larkburger Youth Series:

4:45 p.m.
Sport Boys 11-14, Beginner Boys 15-161 Kids Loop = 3 miles
4:45:30 p.m.Sport Girls 11-14, Beginner Girls 15-161 Kids Loop = 3 miles
4:46 p.m.Beginner Boys 11-14, Sport Boys 8-101 Kids Loop = 3 miles
4:46:30 p.m.Beginner Girls 11-14, Sport Girls 8-101 Kids Loop = 3 miles
4:47 p.m.Beginner Boys 8-101 Kids Loop = 3 miles
4:47:30 p.m.Beginner Girls 8-101 Kids Loop = 3 miles

Adult Series:

5:45 p.m.
Men's Pro/Open, Men's Expert under 353 Laps = 16.5 miles
5:46 p.m.Men's Expert 35-44, Men's Single Speed3 Laps = 16.5 miles
5:47 p.m.Women's Pro/Open, Men's Expert 45+3 Laps = 16.5 miles
5:48 p.m.Women's Expert Under 35, 35-44, 45+, Women's Single Speed2 Laps = 11.5 miles
5:49 p.m.Men's Sport 18 & Under, Men's Sport 19-342 Laps = 11.5 miles
5:50 p.m.Men's Sport 35-442 Laps = 11.5 miles
5:51 p.m.Men's Sport 45-492 Laps = 11.5 miles
5:52 p.m.Men's 50+ Open, CLydesdales2 Laps = 11.5 miles
5:53 p.m.Women's Sport 18 & Under, 19-342 Laps = 11.5 miles
5:54 p.m.Women's Sport 35-44, 45+2 Laps = 11.5 miles
5:55 p.m.Men's Beginner1 Lap = 6.5 miles
5:56 p.m.Women's Beginner1 Lap = 6.5 miles

THE GOODS

After-party
The Dusty Boot will host an after-party with a free keg of beer provided by New Belgium Brewing Company for those 21 and older. Prizes will be presented to the top three finishers in each category after the race, with series prizes awarded to the top finishers in each category at the end of the final race of the season. Raffle prize drawings will also be held during each after-party, featuring products from local and national sponsors.
SPONSOR SHOUTOUT

In addition to the Athletic Club at the Westin, East West Destination Hospitality, Anthem Blue Cross and Blue Shield and The Dusty Boot, sponsors of the 2016 race series include Vail Valley Medical Center, Town of Eagle, The Steadman Philippon Research Institute, The Steadman Clinic, Central Rockies Mortgage, Vail Resorts, Beaver Creek, Apex Dental, New Belgium Brewing Company, POC, Avon Liquor, 808 Distillery, Optic Nerve, Outdoor Tech, Yellowbelly, Yetis Grind, Honey Stinger, Venture Sports, The Kind Bikes and Skis, Mountain Pedaler, Pedal Power and KZYR 97.7. The 2016 Youth Series is presented by Larkburger and KidSPORT.

Mountain Bikers Need Coverage Too
Anthem Blue Cross and Blue Shield is dedicated to bringing more affordable health care to you. Our new Mountain Enhanced plans offer local solutions through partnerships with select area doctors and hospitals, so you can enjoy quality, low-cost care in the same place you work and play. Contact your broker for more information.
 
CONTINUE THE RACE EXPERIENCE...
    
AUG. 24 - Beaver Creek Blast 
Beaver Creek, after-party at The Dusty Boot in Beaver Creek 
VVMC QUICK TIPS
  
Just BEET it!
Madeleine Quinn, RD & Katie Mazzia MS, RD, CDE
Vail Valley Medical Center
 
Nitrates can be an ergogenic acid, which means it may enhance physical performance.  Nitric Oxide (NO) is the reduced form of nitrates and has important physiological functions in controlling muscle function such as 1) regulating blood flow 2) muscle contractility and 3) glucose/calcium balance. The amount of nitrate and nitrite in the tissues can be increased through the diet by eating foods naturally high in nitrates including beetroot and juice, celery, arugula, and spinach. 
 
Some studies have shown that nitrate supplementation (concentrated beet juice or beet powder) may enhance exercise performance; however, more research needs to be conducted based on the following:
  • The benefit of supplementation depends on the duration of activity.
  • There is more effective energy production in submaximal exercise, which does not exceed 85% of your maximal heart rate.
  • Nitrate supplementation may also reduce resting blood pressure. 
Beets are no magic bullet although it can slightly increase performance (by seconds) and steady your heart rate when your pace increases!
Eating 2 medium sized beets or about 8 oz. of beet juice for several days before an event and/or 2 hours before the event may give you a slight edge and likely not harm. Mix with a little apple juice for flavor!
 
Beetroot Side Effects:
  • Beetroot in large doses can in some people cause mild gastrointestinal discomfort.
  • The consumption of large quantities of beetroot/juice can cause a pink coloration of urine and stool.
*Remember to avoid the preservative "sodium nitrate/nitrites" in processed meats, these are different than beetroot!  
MEET YOUR MEDICAL SUPPORT
The Steadman Clinic/Steadman Philippon Research Institute provides sports medicine coverage for the VRD mountain bike and trail running series. Athletic trainers are at each race and provide injury prevention, first aid, injury evaluation and referrals in case you get hurt. They are located at the start/finish line in The Steadman Clinic tent. Please feel free to use these services. Your athletic trainer for this week's race is:
Alison O'Connor Sutherland MS, ATC, AEMT    

Alison is originally from Burlington, Vermont. She graduated from the University of Vermont in 2010. She spent 4 years working at both the high school and collegiate levels as an Athletic Trainer before attending graduate school at the University of Connecticut, where she earned her M.S. in Exercise Science in 2016. During graduate school, she served as the Athletic Trainer for UCONN Women's Ice Hockey and Men's and Women's Tennis, and assisted with football. She completed a longitudinal study looking at changes in collegiate women's soccer players' LESS scores and vertical jump height over the course of the season.
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