ATHLETIC CLUB AT THE WESTIN
BEAVER CREEK BLAST
WEDNESDAY, AUG. 24

RACE DETAILS
The Beaver Creek Blast race returns this Wednesday to wrap up the Vail Recreation District's Athletic Club at the Westin Mountain Bike Race Series. The race will begin underneath the Buckaroo Express Gondola near the Park Hyatt in Beaver Creek. Distances range from two miles for younger riders to 16 miles for adult riders.
 
PARKING
Parking will be available at the Ford Hall or Villa Montane parking structures on a first-come, first-served basis. Once parking fills, racers and spectators will park at the bottom of the mountain and either ride up to the start area or take the free shuttle to the top. Racers are encouraged to arrive early to leave time for parking.
 
COURSE MAPS
Long/Medium Loop Course Map  
Short/Kids Loop Course Map

SERIES INFORMATION
Following the race, an after-party will be hosted by the Beaver Creek Resort Company and The Dusty Boot and the much anticipated announcement of both individual category and team winners of the series will take place. Click here to view current standings for adults, youth and teams. Please review these standings and make sure your points are accurate and you were credited for the trail work bonus, if applicable. If you believe there is an error, please email bpappas@vailrec.com no later than 5 p.m. on Tuesday.

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


Athletic Club at the Westin Adult Series:

5:30 p.m. Men's Pro/Open, Expert Under 35 Men1 long loop, 16 miles
5:30:30 p.m. Expert Men 35-44, Men's Single Speed1 long loop, 16 miles
5:31 p.m. Women's Pro/Open, Expert Men 45+1 long loop, 16 miles
   
5:40 p.m. Exp. Women Under 35, Exp. Women 35-44, Exp. Women 45+, Women's Single Speed1 medium loop, 13.5 miles
5:40:30 p.m.Sport Men 18 & Under, Sport Men 19-341 medium loop, 13.5 miles
5:41 p.m.Sport Men 35-441 medium loop, 13.5 miles
5:41:30 p.m.Sport Men 45-491 medium loop, 13.5 miles
5:42 p.m.Men 50+ Open, Clydesdales1 medium loop, 13.5 miles
5:42:30 p.m.Sport Women 18 & Under, Sport Women 19-341 medium loop, 13.5 miles
5:43 p.m.Sport Women 35-44, Sport Women 45 +1 medium loop, 13.5 miles
5:43:30 p.m.Men's Beginner1 short loop, 6.7 miles
5:44 p.m.Women's Beginner1 short loop, 6.7 miles


Larkburger Youth Series:

5:45 p.m.  Sport Boys 11-14, Beginner Boys 15-16  2 kids loops, 4 miles 
5:45:30 p.m.Sport Girls 11-14, Beginner Girls 15-162 kids loops, 4 miles 
5:46 p.m.Beginner Boys 11-14, Sport Boys 8-101 kids loop, 2 miles
5:46:30 p.m.Beginner Girls 11-14, Sport Girls 8-101 kids loop, 2 miles
5:47 p.m.Beginner Boys 8-101 kids loop, 2 miles
5:47:30 p.m.Beginner Girls 8-10 years-old1 kids loop, 2 miles
THE GOODS

After-Party
The Dusty Boot in Beaver Creek will host an after-party with dinner provided by the Beaver Creek Resort Company and a free keg of beer provided by New Belgium Brewing Company for those 21 and older. In addition to series prizes, prizes also will be presented after the race to the top three finishers of each category, as well as a huge end-of-season raffle blowout featuring products from race sponsors, area merchants and national companies. 

Official Bike Shop
Venture Sports, the official bike shop of the Beaver Creek Blast, will be on-site to provide neutral support for racers with last-minute mechanical issues.
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...
    
Sept. 7 - Cyclocross Race #1
Maloit Park in Minturn, after-party at the Minturn Saloon

Sept. 14 - Cyclocross Race #2
Eagle County Fairgrounds in Eagle, after-party at the Dusty Boot in Eagle
VVMC QUICK TIPS
  
Eating ON and OFF the Bike
Katie Mazzia MS, RD, CDE
Vail Valley Medical Center
 
Follow these tips to adjust your nutrition and balance out your calories and nutrients for training and resting! 

Nutrient
Rest Days and Off Days
Training and Racing Days
Carbohydrate
When you're less active, you need less carbohydrates. Focus on higher fiber choices like whole wheat couscous, oatmeal, quinoa, whole grain bread, wild rice, sweet potatoes, fresh fruit, corn, root vegetables, etc.
Fuel with quick-acting carbohydrate sources. This is your muscles' primary fuel during activity to replenish and improve performance.
Sodium
Excess dietary sodium may increase blood pressure and cause water retention. It's recommended for most people to consume around 2,400mg or less per day.
Sodium is the main electrolyte lost in sweat. It's important to replace during activity for proper hydration and performance.
Sugar
Limit added sugars to 25-40 grams per day. For example, 1 tsp of sugar/honey = 4 grams, Clif® Bar = 25 grams.
When you're riding, quick-acting sugar can fuel your muscles at the right time. Gels, bars, gummies, dried fruit, sports drink, etc. at the rate of ~25-60 grams carbohydrate/hr will keep you from bonking!
Protein
Protein is used to repair and rejuvenate muscle tissue. Most athletes need around .55-.77 grams/pound of body weight per day (160lb x .55grams = 88gm per day).
Protein, during activity, can slow digestion. It may be tolerated in small amounts. Decrease protein intake to  <7 grams per serving.
Fat
Use small portions of healthy fats (avocado, nuts, olive oil) and limit saturated fat from butter and coconut.
Fat, during activity, can slow digestion and cause stomach distress. Keep fat intake low, <5 grams per serving.
Fiber

Aim for 25-35 grams of fiber per day from natural sources (beans/lentils, whole grains vs. fortified products). Fiber helps with digestion. Make sure to drink plenty of fluids!
Fiber, during activity, can also slow digestion because it's not 100% broken down or absorbed. Limit fiber when racing/training to < 3 grams per serving.
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:
Heidi Schroepfer MS, ATC    

Heidi was born and raised in Ghent, Minnesota. She received her bachelor's degree in athletic training and a minor in health science from South Dakota State University in Brookings, SD. As a student athletic trainer, she had the opportunity to work with surrounding high schools and several collegiate teams at SDSU including: swim and dive, equestrian, men's basketball and football. The past two years she had the opportunity to work as a graduate assistant athletic trainer for the women's volleyball team at Middle Tennessee State University in Murfreesboro, Tennessee. While working as a graduate assistant she was also pursuing a master's degree in exercise science. She enjoys the outdoors, spending time with family and friends, and working to better educate the community and patients about orthopedic injuries. 
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