Just like the MOMAR racer, I too have to make some tough choices.  The big one for me was the decision to forgo the Burnaby MOMAR and only offer the race in Cumberland.  The MOMAR has been in Cumberland for 12 of our 13 years and it’s always a big success.  The community and trails are first class all the way and the party never misses.  Saturday, September 21st, 2013, is the date — mark it in your calendar.

We had two great years in Burnaby with challenging courses, fantastic trails, and many amazing memories.  However, in the end, the numbers just didn’t add up and we had to make the difficult decision to let it go.  It was a tough call because Gary and I had a good plan for another course that would have used some cool new terrain.

I would like to extend a BIG thanks to Matthew Coyne at Tourism Burnaby for inviting us to Burnaby and making it all happen. Thanks to the City of Burnaby and Simon Fraser University for granting us permission to race on their trails. Thanks to Magnus Johansson and the GVOC for designing the awesome orienteering stage on the SFU campus!  And a big final thanks to my good buddy, Gary Robbins, for your awesome course design and management!

Now with all our adventure eggs in one basket, the Cumberland MOMAR will be capped at 350 racers and with only one MOMAR, I’m predicting an early sell out.  With the Cumberland race, you can count on another fun Friday night registration night at the Riding Fool Hostel complete with a free beer and a goodie laden swag bag.  We promise you another stellar course with lots of navigational choices,  sweet single-track riding, and non-stop adventure.  No, there won’t be any contrived obstacles, just you and the challenges of the wild Cumberland wilderness.  And we’ll celebrate your day in a big way at the award winning after-party!

We hope that you will make this MOMAR part of your adventurous plans for 2013!  We hope that you will rally your couch potato friends to join your team.

Registration is open. Be there or be square.

Yours in adventure,

Bryan Tasaka
Race Director

Wow! Wow! Wow!  What a year. 13 years in the bag and so many great moments to add to memory bank.  A big BIG thanks goes out to our talented team of photographers who came out and captured the MOMAR experience.

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#1 – CLASS PHOTO – photo by Mark Teasdale (top) and Dave Silver (bottom)

The racers and volunteers pose for the group shot minutes before the start of MOMAR Burnaby (top) and MOMAR Cumberland (bottom).  For many, this will be the last time them smile until they cross the finish line… :0)

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#2 – MERRELL TECH TOPS – photo by Mark Teasdale

Our sponsors are simply the BEST and Merrell led the way by stepping up and providing each of our racers and volunteers with a high quality tech top.  Team S&M2 from Courtenay model the new shirts during Friday Night check in at the Riding Fool Hostel.  This good looking team went on to finish 2nd in the 4C category.

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#3 – I WOULD CLIMB 500 STEPS – photo by Simon Whitefield

The City of Burnaby’s Parks Crew was busy over the past year building the new 500+ stair Velodome Trail up the backside of Burnaby Mountain.  The Space Cadets hammer up the steps like it’s another day on the Stairmaster 3000.

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#4 – X-FILES “O” – photo by John Crosby

Once again, one of the coolest parts of the Burnaby MOMAR was the Orienteering stage through the campus of Simon Fraser University.  Here, Geoff Langford leads his Raid the North team through the GVOC designed course.

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#5 – SHRINKAGE! – photo by David Murphy

Colin Rennie and Sandra Hardy punch the last CP in the waters of Burrard Inlet.  Everyone can thank Tom Jarecki for hanging the CP in this location.

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#6 – WITH THE MAVERICKS – photo by Mark Teasdale

For the first time, we added “Social Media Mavericks” to the team of volunteers.  Sarah and Casey-Jo stepped up and provided us with awsome live coverage on Twitter and Facebook and we also had some great tweets from competing teams too.

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#7 – LIKE ANTS ON THE WATER – photo by Dave Silver

This photo RULES!!!  The sight of seeing all of the kayaks lined up on Comox Lake for the start of the race is pretty amazing.

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#8 – MYSTERY PEAK – photo by Dave Silver

Cumberland’s terrain is truly phenomenal and filled with many hidden gems. While on a weekend of course scouting, we found a huge open bluff with an incredible view of the valley and we knew we had to make it a checkpoint.  Bushwhacking got you there the fasted, but you had to feel good about your compasss skills.  In this photo, Hailey Van Dyck and Jesse Crane clear the CP and venture off to the next.

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#9 – REFRESHING SWIM – photo by Mark Teasdale

The Mystery Checkpoint was a popular stage at this year’s MOMAR Cumberland.  It was a short swim with the aid of an air matress or pool noodle.

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#10 – CUMBY TRAILS – photo by Dave Silver

A big reason why people keep signing up for the MOMAR Cumberland is the amazing network of mountain biking trails.  The community of trail builders are a dedicated and phenomenal bunch of guys and continue to impress the hundreds of out-of-town participants.

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#11 – SEADS AT SEEDS! – photo by Mark Teasdale

Seeds Natural Food Market in Cumberland has been a sponsor of the MOMAR for many years now and it has become one of the racer’s favorite checkpoint.  Christina and her staff put out the treats as a mini-reward for the racers.  Sarah Seads (photo) would agree that this extra bit of sugar is the perfect kick needed to make the final push to the finish line.

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#12 – INTO THE WILD – photo by Dave Silver

Going off trail can be a very unnerving experience–you can save heaps of time or you can find yourself “off the map”.  This year at the Cumberland MOMAR, teams had many chances to use their compasses and venture in the woods and many felt it was the highlight of their race.

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#13 – SYCRO ADVENTURE RACERS! – photo by Dave Silver

We have to give another shout out to our sponsor over at Frontrunners who have been with us for the past 12 years.  Norm, Stefan, Nick and Mark are all first class dudes!!!

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#14 – WATCH OUT FOR BEES – photo by Dave Silver

The final stage of the MOMAR Cumberland course is a small technical romp through the giant bolder and cliff-laden forest behind the Cumberland Campground.  This stage puts the final stamp on an adventure filled day of racing and an we owe a big thanks to Carl Coger of the Victoria Orienteering Club for making it happen.

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#15 – THE CHAMP – photo by Mark Teasdale

It was another series sweep for Todd Nowack bringing his total overall win total to 12. Yes, 12.  Todd has moved to Australia though and unless he makes a special trip back for the MOMAR (and we hope he does), we’ll be crowning a new champ in 2013.

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#16 – ABSOLUTE KAOS – photo by Brett Wilson

We thought they were great last year, but this year Kootenay Kaos stepped it up in a big way with thier Red Men/Women outfits and wonky helmets.  Their speed walk across the finish line was a riot and their finish line shot is the bomb.

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#17 – THEY ARE THE BEST! – photo by Kimberly Kufaas

This card says it all.  Our volunteers are the absolute best.  Thanks Team Chels for making up these cards and handing them out to all of the volunteers along the course!

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#18 – THE CHAMPS – photo by Dave Silver

They train hard, they race hard, they make smart decisions, and they come out on top. These are just some of the podium finishers from this year’s MOMAR. Winners took home sunglassess from Ryders, Frontrunners gift cards, and a box of Clif bars!

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#19 – PARTY LIKE IT’S 1999! – photo by Mark Teasdale (top) & Dave Silver

Another year, another killer party at the MOMAR Cumberland.  The cover band was kick ass and the party was a blast.  Can’t wait for 2013!

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#20 – THE ULTIMATE BOTTLE OPENER – photo by David Murphy

This year’s finishers medal not only acknowledged the completion of your MOMAR experience, but was also functional as a bottle opener for the celebratory beer.  Thanks to Rod Tasaka at SurfaceCollective.com for the great design!

This newsletter, we are happy to introduce Michael Enders! He continues to be a supporter of the MOMAR and is a great asset to the volunteer team.

How many years have you volunteered for the MOMAR?
I have been volunteering for 3 Years.

What keeps coming back to volunteer each year?
I started volunteering in Squamish, and luckily moved to the Comox Valley and can continue to volunteer. I keep coming back because I love to volunteer, make a difference and be a part of something special!

What is your favourite MOMAR memory?
I was at a marker point in Squamish after racers rappelled off the Stawamus Chief. Seeing how tired they were, I did what I could to motivate them…the look on their faces and how happy they were was rewarding.

What do you enjoy most about your volunteer experience?
Meeting new people, making new friends, and making a difference.

Do you have any advice for volunteers?
Have fun, and bring plenty of snacks and water!

What is your Favorite Quote?
“Those who say it can’t be done should get out of the way of those who are doing it.” – Anonomys

What is your Best attribute?
Passion

For the past four years, the MOMAR has been voted “Best Race After-Party” by Get Out There Magazine readers for the past four years.  This race is always awesome and big reason for it is the wicked party bands we book. They keep the energy high and the dance floor packed all night long.

This year, we have booked Johnny Inappropriate and they are the the west coast’s premiere tribute to the 80′s, 90′s and current party music. This high energy, dance oriented act keeps every venue hopping with a diverse set list, covering artists from Young MC & Will Smith to Jamiroquai & Justin Timberlake.

They take you on a trip through various eras & genres with Devo, Daft Punk, The Rolling Stones, Bon Jovi, Michael Jackson, Soft Cell, The Beastie Boys, Duran Duran, Billy Idol, The Cars, Blondie, Weezer, Tom Jones, and everything in between!

Built on a foundation of elite west coast performers, their solid drum & bass drive is topped off with searing guitars, keyboards & keytars, saxaphone & multiple vocalists. This is a party not to be missed!

We are excited to introduce you to Thomas Howard, a veteran volunteer who is always a great asset on our team and for Cumberland will be racing this year!!

How many years have you volunteered for the MOMAR?
8 years.  This MOMAR will be the second Cumberland that I will be racing and not volunteering.

What keeps coming back to volunteer each year?
It’s all about the after-party.

Do you have any advice for volunteers that want to become racers?
Volunteer at a transition.  You can learn a lot by watching other racers.

What is your favourite MOMAR memory?
The year Bryan did not come up with a theme for the banquet and after-party and told us to just wear a MOMAR shirt.  Some of us made our own and I showed up with a shirt that featured Tasaka’s head photo shopped onto Optimus Prime.  I think I’ll wear it this year.

What do you enjoy most about your volunteer experience?
Being around friends, making new ones and being part of the athletes experience.

What is your Favorite Quote?
“Things always just work out for people like us.”

What is your Best attribute?
I’m loyal, reliable and I show up with a  Screaming Chicken.

This month’s MOMAR interview is with the Elm Fearless Leaders, Kathy Campbell and Lynn Swift. Kathy and Lynn are long time MOMAR participants who are consistently tops in their category despite work, family and school commitments. Our hats are off to these dedicated weekend warriors!

MOMAR: Who or what inspired you to do your first MOMAR?
Lynn: Sarah Seads of ELM Fitness Adventures. Hands down. We have been working and playing outdoors with Sarah for 10 years now. I joined Sarah’s clinics years ago to find people to run with who were motivated by the same things: fitness and fun and being social. I continued on with Sarah as volunteer leader in many clinics such as trail running, learn to run, and marathon training. I remember when Sarah tried to convince me that a MOMAR was possible and I secretly scoffed, but if there is one thing (and there are many) that Sarah is a master at is making people realize they can move beyond their own self-imposed limits.
I compared my first MOMAR to a marathon race and noted how much more fun and, in some ways, easier a MOMAR is. In a marathon, you are doing the same repetitive thing for 42kms and it is pure mental effort to keep putting one foot in front of another for 4 hours. In my first MOMAR, I remember looking at my watch 5 hours in and it felt like we had only been out there for an hour. Your brain is so occupied with getting from one check point to another and the change in disciplines allows for variety and different muscle use. Being in the trails is so much more enjoyable. You have to be in the present, paying attention to what you are doing and where you are putting your feet, not like the road where your mind can wander to focus on the hard work your body is doing.
Kathy: I participated in my first MOMAR in Ladysmith. Two other people registered for the race, one could not make it so they got a replacement, then the other could not make it and they got a replacement. This went on for a few months until finally I ended up doing the event with my friend, neither of the original registrants and both first timers. It gave me the bug though and after competing with another partner, Fred Bigelow, Lynn and I finally hooked up. Our partnership came from our connections to ELM, Sarah Seads’ business. Sarah’s enthusiasm for the MOMAR just kept adding fuel to a passion that I already had for the event.
Like Lynn mentioned we have been playing with Sarah and assisting with her programs as “fearless Leaders” for 10 years. I always tell people I can’t think of a better way to spend a day then being in the trails and doing the activities I love the most.

MOMAR: What kind of races had you participated in before MOMAR?
Lynn: Road races such as 8km, 10km, 15km races, marathons, half-marathons, trail races, cross country sprints and loppets.
Kathy: Snow to Surf, sprint distance triathlons, duathlons, Log Train 1/2 marathon, road races (running and cycling), and last year I completed the Whistler Grand Fondo.

MOMAR: How would you summarize your training for you first MOMAR?
Lynn: A bit sketchy. We had done a lot of trail running. We knew the trails well in Cumberland from leading trail runs there for so many years with Sarah. We were fit enough. Orienteering was a middle of the road ability for us. Although we had done it on and off as a fun sport, mountain biking was new to us in racing. We did a lot of hike-a-bike in the mountain biking sections of the first MOMAR especially in the mud bogged Thirsty Beaver trails. There had been a big rain and wind storm the night before the race. Our first kayak together was on race day and I lost the coin toss and got to be the one who steered. I realized only as were getting our boat ready that i didn’t remember how the pedals worked, which one would steer us which way. Kathy didn’t know either and we had to ask the fellow from Comox Valley Kayaks was helping us with our boat.
Kathy: Non-existent! We were always trail running but only got on our bikes a few times and had never been in a kayak together.

MOMAR: How did you prepare for the orienteering section?
Lynn: We had done quite a bit of trail running with maps in Cumberland and at Comox Lake. I had taken a MOMAR 101 class with Sarah a few years back and she also gave us a refresher before our first race. Actually she keeps giving us refreshers! We take existing orienteering maps and go out and practise finding features on the map at Nymph Falls and the Northeast Woods. We did an orienteering race put on by the Victoria Orienteering Club in the Comox Valley.

MOMAR: What is your favourite MOMAR memory?
Lynn: Finding our new friends from Edmonton. We hooked up with a team from Edmonton (Amanda, Justin, Elise and Boris) in the last Cumberland MOMAR when we had been lost for quite some time. Kathy and I had been ‘misplaced’ with quite a few other people, but it was getting pretty quiet in the bush when everyone was slowly finding their way out. We then heard another group of people calling out. We played a game of Marco Polo until we found each other and boy was that a happy moment. They had just sat down and did a little prayer to find their way out and Kathy and I showed up! That was the turning point for all of us. Together we calmed down and put our heads together and realized we had been looking on the wrong spot on the map and thought we were in a different place. We had been going in circles for ages. When we finally found our way there were a lot of cheers and someone actually kissed the ground! Because Kathy and I were so familiar with the trails we led everyone through the rest of the trail running section and finally made it to the mountain biking section. Our bikes were the last 6 bikes in the enclosure! The best part is that we turned a bad moment into such a fun one and found such great new friends. We still laughed and kept our sense of humour. We have learned a lot from that mistake and we have such a great connection with our new friends!

MOMAR: What is your favourite and least favourite MOMAR discipline?
Lynn: My favourite discipline is the trail running because it is a natural love and I find getting out for a trail run easy, fun, and efficient. My least favourite is the kayak though as I am getting better at it, I definitely love it more. Last summer we kayaked a lot and I didn’t find the kayaking in the race so bad at all. My first time doing MOMAR, the kayak was drudgery and Kathy and I talked the whole way to keep each other distracted and to stop from whining. We compared our Thanksgiving dinners down to the minute detail of how we cooked turkeys (except I had to reveal that I had actually never cooked a turkey).
Kathy: You see why we are team – I agree totally! Maybe we should have picked partners with different strengths but we seem to be a perfect match!

MOMAR: How did you go about selecting your teammate(s)?
Lynn: Kathy and I have known each other for 10 years and we would both sacrifice a lot to get out for runs and bikes. I think we have similar outlooks on life. We are both positive and always think there is a way to get things done. Including sending about 20 text messages a day to get our meeting times teed up for a workout. We are not known for our ability to be on time (much to Sarah’s chagrin) but we are always positive, smiling and both love adventures and being in the trails.
Kathy: Lynn’s got it! It is important to know your partner, rely on each other strengths, respect one another, be able to laugh at your mistakes and have fun! Everyone gets a medal! Lynn is a far better map reader than I am, if we are ever in doubt about which is the right way I step back and let Lynn take charge. She is our navigator. I don’t even hold the orienteering map! I would say I am the team cheerleader always encouraging and suggesting when we push a little harder. Lynn is much more methodical and thoughtful; I like to race off and have been known to over shoot a trail!

MOMAR: Do you have any advice to give on building and maintaining positive team dynamics?
Lynn: Enjoy training together. It is easy for us because we have spent a lot of time together outdoors. Be able to laugh at yourselves and really listen to each other and be able to admit your mistakes. Be OK with your limits. I am not as fast as Kathy, but I don’t let that get me down and she takes the passport to get stamped!

Uber-athletes. Weekend warriors. Age class performers. Regardless of ability or sport, gender or age, we are all really after the same elusive goal know as a PB or ‘Personal Best’. Whether you are looking to shave 30 seconds off your next 5k or qualify for Ironman Canada the chances are pretty good that you would like to improve on your current results by getting faster, fitter or being able to go further than you can right now. This is main reason why we keep going back for more year after year.

And this is also the reason why we tend to be gear junkies and techno-geeks looking for the latest, greatest and lightest weight gear to get us closer to our personal goals. Busy searching flash sport specific websites for their next promising purchase many recreational athletes overlook the impact that a lighter ‘race-weight’ can have on their results. Losing a few extra pounds of body fat can improve your performance, decrease your race times and save thousands of dollars trying to shave 3 pounds off your current ride.

Here are some important keys to consider when planning to ‘Lean Down’:
1. Less body mass means less energy is required to propel your body.
2. Balance between body weight and adequate muscle mass is required for optimum performance.
3. Focus on decreasing body fat to athletic levels while maintaining muscle mass.
4. Nutritional fueling requirements must never be compromised for weight loss or performance and health will be impaired.

If you are carrying excess pounds of body fat then you are requiring your body to use more energy to propel forward, up and over the demands of your sport. However, weight loss must always be balanced with your training goals and it is a fine line that must be given careful attention to ensure that you never compromise performance or overall health for weight loss goals.

The good news is that drastic measures are not necessary nor are they effective for long term weight loss. Creating a small caloric deficit every day and every week will add up to successful weight loss over the long term. Not unlike the current government, you too must take steps to create your personal calorie deficit in order to reach your body composition goals. You too must spend calories and cut back on savings to make positive changes. You must burn your way into a caloric deficit in order to shed excess body fat! Simple but oh-so true, the only way to get rid of excess body fat is to consume fewer calories than you expend. That way, your body dips into it’s reserves (aka the Fat Surplus) to provide the energy it needs. Let it dip into it’s savings!

THE BEST WAY to do this is to create a 250-500 calorie deficit every day through a combination of intake and output (diet and exercise). Eat 250 fewer calories (2 beers) and burn 250 extra calories (30-45min run) in addition to your current routine and you WILL lose body fat. Sorry…there aren’t any magic potions, lotions or gadgets in this equation just simple grade school math.

Following are my top 10 tips for creating a small caloric deficit that will result in safe and effective weight loss to help you reach your healthy race weight. Time to get focused, be disciplined and set yourself up for success!

1. Food log: start observing and recording your intake to become aware. Free on line logging tools such as www.fitday.com are available for instant calculations.
2. Learn to read labels and educate yourself about healthy food choices.
3. Design a weekly meal plan and stick to it. Success or failure is made at the grocery store.
4. Emphasize nutrient rich food choices and plan your meals around vibrant, colourful vegetables and fruits-5-10/day.
5. Cut Out Empty Calories: processed foods, fast foods, junk food and alcohol. This is one of the the easiest ways to create a deficit (or surplus).
6. Focus on Portion Control: Avoid overeating by eating slowly, using smaller plates, and starting with a smaller serving size. Don’t eat if you are not feeling any degree of hunger.
7. Never skip breakfast or other main meals as under eating can be just as detrimental as overeating as it may cause your body to become ‘fat-friendly’ holding on to every calorie you consume.
8. Consume low-density caloric snacks more often. These are usually high in air, water, fibre and will fill you up without filling up your fat cells.
9. Set yourself up for Success: Plan in healthy snacks to avoid overeating later (busy days, on the road etc).
10. Drink 8-10 cups of fluid per day.

MOST IMPORTANTLY: never ever compromise your pre, during and post training fueling guidelines to cut back on calories or you will never reach your true racing potential. Good luck, be patient and the new lean mean you will be ready for a PB come competition day!

Sarah.

Sarah Seads is a Kinesiologist and Fitness Trainer based in the Comox Valley on Vancouver Island, British Columbia. Her company Equilibrium Lifestyle Management, or ELM, offers group ‘Fitness Adventures’ and Personalized Training programs to assist clients in reaching for their fitness dreams and goals. FMI go to www.elmhealth.com.

In this blog post, we are happy to introduce John Crosby, another veteran volunteer who always brings a smile to any task!

So, I get to talk about myself….  Funny I like talking but when it comes to myself I get all quiet…  — John Crosby

How many years have you volunteered for the MOMAR?
I have been volunteering for MOMAR for about 5 years – starting in Cumberland.

What is your favourite MOMAR memory?
That is a tough one… The first year I co-emceed with Dave Norona.  We were in Cumberland and it was just pouring, but Norona and I had a blast talking for 8 hours straight.

How would you summarize your past experiences volunteering for the MOMAR?
My time with MOMAR has always been fun.  Great racers and crew and no matter how much it is raining, there is always the after-party to make you forget.

What is the best costume you have seen at the MOMAR?
There are a lot of great costumes but the one that always sticks is the co-ed team that came as if the event ‘killed’ them.  They had missing limbs, blood and great wounds.

What is your Favorite Quote?
My favourite quote outside of MOMAR is ‘the days are night, and the nights are long’.  My favourite in MOMAR is from Norona – “Earmuffs!”

What is your Best attribute?
Best attribute in races is that I have done a few of my own and am usually a back-of-the-packer.  With this, I try to treat the last racer the same as I would the first racer.

It is often said that getting to the start line of an adventure race is the hardest part. Planning, training and co-ordinating teammates, gear and resources are often as challenging as the race itself. Now is the time to taper down your physical training and start preparing for the logistics of race day so that you don’t miss anything important. Get out your racer information package and review the details, deadlines, directions and, most importantly, the gear list to make sure you have everything you need come race day.

When it comes to preparing for the big day itself, there are things you can control but there are many more that you cannot. Anything can happen over the course of a full day of racing- and nearly everything will . Control the variables you can, but expect the unexpected and be prepared to think on your feet to create a ‘plan B’, or even ‘plan C’ if your race day plans go off the tracks. It is rare to have a perfectly ‘clean’ adventure race but there are many things you can do to increase your chances of success. Here are 5 tips to help you prepare for the big day!

1. Get your gear organized early. If you think you will pack your gear the morning of the race you are just kidding yourself. Save yourself wasted energy and unnecessary stress by getting all of your gear checked, organized and packed as early as possible. There always seems to be at least one ‘fire’ that comes up during packing and prep so you might as well put it out early, rather than trying to handle it the morning of your race. Pack your food for the race, fill your water bottles, check your bike, and pack all your mandatory gear, etc., as early as possible.

2. Get to race central early. Set your alarm clock at least 30 minutes earlier than whatever time you think you actually need to get up on race morning. Better late than never does not apply to race day. Things will always take longer than you think on race morning. Giving yourself some extra time will help you keep your cool if unforeseen issues arise on race morning. Better to have too much time on your hands than to be that crazy, stressed guy racing to the start line with one shoe on and gear flying everywhere.

3. Take a deep breath. Racing is intense! Intensity is a very good thing if you can learn to channel it into positive forward moving energy. Learning to channel that energy takes practice and conscious effort. Taking a moment to refocus and take a few deep breaths when you are feeling overwhelmed can save you time and frustration later. This is very important when you are navigating. Sprinting off without taking the time to double or triple check your location and route of choice can cost you valuable time later. Take a moment to make sure you are confident with your plan and then sprint off!

4. Stick to your fuel/hydration plan. By now you should have determined a fuel/hydration schedule that works well for you during your training sessions. If not, figure that out this weekend! Stick with the foods that you know work for you and never eat something new on race day! It can ‘backfire’ on you big time. Not every energy gel or bar will sit well in your stomach and race day is not the time to experiment… trust me . Remember the general rules: 30-60 grams of carbohydrates and 1-3 cups of fluids including electrolytes per hour and stick to a schedule. Set your timer on your watch or assign a team member the role of fuel/drink reminders. It is very easy to forget to eat and drink in the first couple of hours of your race when intensity is high. You cannot make up for this later and your performance and energy will suffer greatly when you need them the most. Eating and drinking early can make or break your entire race experience.

5. Have fun! Adventure Racing is a wonderful way to spend the day with friends, working hard in the beautiful outdoors. Be sure to enjoy the views, be in the moment and share the experience with your teammates and fellow racers. And don’t forget to show your support for the volunteers out there! There is always time for a thumbs up, a smile or a hi-5 to thank the selfless volunteers that line the course and make sure you have a great day. You couldn’t enjoy these experiences without them so be sure to say thanks!

Good luck, have fun and getterdone!

Sarah Seads B.A. Kinesiology, is the owner of Equilibrium Lifestyle Management, based in the Comox Valley. ELM provides fitness and recreational services including injury rehabilitation, personal fitness training, fitness and lifestyle assessments, Fitness Bootcamp and other Fitness Adventures. For more information please contact ELM at 338-8998 or check out www.elmhealth.com.

Team True North (L-R: Shane Worman, Al Wright, Sandy Magee, Cameron Worman)

This month’s MOMAR racer interview is with Cameron Worman of Team True North. Read on if you’re interested in learning how to keep strong team dynamics, and how to get seriously creative with orienteering practice. Thanks for your time, Cameron…. looking forward to seeing you in Burnaby!

Who or what inspired you to do your first MOMAR?
It was middle of winter after a day of skiing, we were sitting around my house having a beverage (or two) and decided we needed a different challenge, so we jumped on the internet to find some sort of race close by and up popped MOMAR Sechelt. It worked out great, the date, one of our team members had a place on the Sunshine Coast, and we needed a weekend away, so we signed up the same night!

What kind of races had you participated in before MOMAR?
We have done quite a few races over the years, so not sure the order, but to list a few Storm the Shore, Sea2summit – Whistler, Panorama, Raid the North, Full Moon in June

How would you summarize your training for you first MOMAR?
Just getting out riding and running and having fun with friends – no specific training!!
How did you prepare for the orienteering section?
We did a few practice sessions in the backyard…one of us would hide a few beers and the others would search for them! It seemed like the longer we practiced, the better we got!

What was your favourite MOMAR race course?
Burnaby last year was super fun, but my favorite was probably Sechelt – great mountain biking and course layout or maybe Squamish….good thing I’m not the navigator and have to make decisions! They all have been great.
What is your favourite MOMAR memory?
I don’t think there is one specific moment…I would say the best part of MOMAR is the overall atmosphere of the events – everyone is there for good time and to push themselves to their own limits – newbies to veterans.

Describe a MOMAR moment you found particularly tough?
Getting out of bed the morning after the race!

What is your favourite and least favourite MOMAR discipline?
Favourite – Mountain biking (is the after party a discipline?)
Least Favourite – Paddling (just don’t train for this one!)

How did you go about selecting your teammate(s)?
Whoever we could convince into racing with us, we would take them – some would even want to race with us a second time!

Do you have any advice to give on building and maintaining postive team dynamics?
Make it fun and go into each race with the same goal…we have seen many teams yelling and screaming at each other and that doesn’t look fun. Over the years, we have each developed specific roles and now we seem to know them well – navigator (tells us what to do), motivator (tells us to keep moving), instigator (motivates in a different manner), pace-setter (tells us to stop lollygagging – often the same person as the instigator with comments like “my grandma pushes her walker faster than you are running”), technician (your carrying the bike tools so you fix it even if you don’t know how to use them), workhorse (feeling good, can you carry my pack?). Depending on how many hours into a race, each person could do any of the roles!

We are happy to introduce Monique Cloutier, a veteran volunteer who is always a great asset on our team.

How many years have you volunteered for the MOMAR?
I have been volunteering since May ’07 in Squamish (5 years)

What is your favourite MOMAR memory?
My favourite memory is from the Cumberland 09 after party. The band is playing a Kings of Leon song, I’m dancing, as I look around I see all these awesome people that I’ve met over the years having a blast and I’m grinning from ear to ear. Was so thankful at that moment!

How would you summarize your past experiences volunteering for the MOMAR?
The days are long, the nights are short, but it’s totally worth it because of all the great friends you make and all the fun you have along the way.

What is the best costume you have seen at the MOMAR?
There’s been a lot a great ones, but what comes to mind (probably because it was at my first MOMAR) is Chris and Gary both dressed up as Wonder Woman.

What is your Favorite Quote?
“If you obey all the rules..you miss all the FUN!” ~ Katherine Hepburn

What is your Best attribute?
My friendly nature.

by Heather Stewart, MOMAR Media Coordinator

The 2001 Galaxy Girls (L-R: Joanna Brownell, Tania Tasaka, Julia Bergman, and Heather Stewart)

Wow, what a stroll down memory lane!! I began my MOMAR career very unofficially as Bryan’s roommate and assistant course scouter. I have very fond memories of the MOMAR early days, hiking our bikes over dried up river beds, running into bears, grinning from ear to ear while zooming down Mt. Tzouhalem, and getting into great shape while Bryan dragged me up and over mountains. The first MOMAR, Duncan 2000, was the beginning of an adventure racing legend. It was the definition of fun. Truly. The after-party was such a blast, and it set a precedent for all MOMARs that have followed. The importance of celebrating such a grueling accomplishment has become the MOMAR norm… and deservedly so.

Denis Fontaine

As the MOMAR Media Coordinator, I have the fortunate job of summarizing the race results from the beginning until now. There are so many names that bring back very fond memories. For me, the name that stands out the most is Denis Fontaine – a name that when reading it fills me with such hilarious memories, and very sad ones.

For any of you that had the fortune of meeting him, I’m sure you will feel the same way. Denis was one of the top racers from day one, but even more than that, he had an unforgettable personality – comical and kind, with the capability to be both the life of the party and a professional representative at the same time. We lost Denis in 2007 to a tragic kayaking accident, but he will most definitely not be forgotten. His name lives on at the MOMAR, with the Denis Fontaine Spirit Award.

Calla Romses

Calla Romses is a name that you early MOMAR racers may remember. Calla came in second overall, along with her teammate Randy Hunter, at the inaugural MOMAR, and was instrumental in getting quite a few of us ladies out on the race course. She was new to the world of adventure racing but still managed to bust her butt and come out on top.

I remember grilling her on her training regime, and then got the nerve to attempt the Duncan 2001 MOMAR. Our team of four ladies, the Galaxy Girls, came first in our category! Well, to be truthful, we were the ONLY team in our category. We barely made cut-off and came in second to last, in front of a racer that had recently had back surgery. But did we have fun?? Hell yes!

There are too many names to mention, but many of them are below in a summary of the top racers throughout the history of the MOMAR. All of these names bring back great memories, plus so many names that are not on that list. If you’ve raced a MOMAR, congratulations, even if you came in dead last. Seriously. I admire you for your attempt and perseveration. It ain’t easy out there!

SUMMARY OF THE RESULTS:

Number of times on the podium:

Normon Thibault and Dave Norona at the 2001 Lake Cowichan MOMAR

1. Norm Thibault (19)
2. Shawn O’Toole (15)
3. Michell Steel (14)
4. Gary Robbins (13), Justin Mark (13)
5. Todd Nowack (12), Tom Roozendall (12)
6. Sean Lunny (11)
7. Randy Steel (10), Garth Campbell (10), Sarah Seads (10)
8. Dave Norona (8), Denis Fontaine (8), Wendy Simms (8), Shane Ruljancich (8)
9. Bart Jarmula (7), Jeremy Grasby (7), Ina Ervin (Kerchoff) (7), James Luxmoore (7), Gord Horth (7), Aimee Dunn (7)
10. Ryan Ervin (6), Graham Cocksedge (6), Heather McIntosh (6)
11. Doug Doyle (5), Jason Sandquist (5)

Number of times first overall:
1. Todd Nowack (9)
2. Dave Norona (7)
3. Gary Robbins (4)
4. Norm Thibault (3), Sean Lunny (3)
5. Jeremy Grasby (2)

Number of times second overall:
1. Norm Thibault (6)
2. Sean Lunny (3), Jeremy Grasby (3), Garth Campbell (3), Shane Ruljancich (3)
3. Gary Robbins (2), Jason Sandquist (2)

Number of times third overall:
1. Bart Jarmula (3), Shane Ruljancich (3)
2. Norm Thibault (2), James Luxmoore (2), Gary Robbins (2)

Number of first place finishes in ‘solo female’ category:
1. Sarah Seads (8)
2. Genevieve Burdett (3)
3. Annick Kvick (3)
4. Caroline Daubney (2)
5. Linda Morten (2)

Fun facts:
- The two women to have a MOMAR first place overall win: Caroline Daubney, Ladysmith 2002 and Tasha Dilay (with teammate Todd Nowack), Ucluelet 2006.
- From then to now, our most dedicated podium toppers (first time to most recent time):
o Team Where’s my Sherpa: Cowichan 2001 – Cumberland 2011
o Norm Thibault: Lake Cowichan 2001 – Cumberland 2009
o Ina Ervin (Kerchoff): Duncan 2000 – Squamish 2008
o Gary Robbins: Cumberland 2002 – Squamish 2010
o Sarah Seads: Cumberland 2003 – Burnaby 2011
o Sean Lunny: Comox Valley 2001 – Squamish 2008
o Jeremy Grasby: Cumberland 2004 – Cumberland 2011
o James Luxmoore: Duncan 2000 – Shawnigan Lake 2007
o Denis Fontaine: Duncan 2000 – Squamish 2007
o Amy Dunn: Ladysmith 2002 – Squamish 2008
o Wendy Simms: Cumberland 2002 – Cumberland 2008
o Justin Mark: Cumberland 2003 – Squamish 2009
o Tom Roozendaal: Cumberland 2002 – Shawnigan Lake 2008

*** THE COMPLETE LIST:  To view the list of 1st – 3rd place finishers from 2000 to 2011, click here. ***

Less than six weeks until the second edition of the Burnaby MOMAR takes off in…well Burnaby of course.

Last year we had a solid debut in a slightly unconventional location, at least compared to the majority of the areas the MOMAR has historically visited. Burnaby Mountain out at SFU made for a fantastic mid-point of the race as we truly had a unique urban orienteering stage throughout the university’s architecture. Many competitors referred to it as the highlight of the day for them.

Overall competitors in the first ever Burnaby MOMAR seemed impressed, if not amazed, at the varied landscape and combined elevation profile which proved to be much hillier terrain than most envisioned possible. As a course director I was pumped on our kayaking stage as it brought racers back into the waters of Deep Cove, which as anyone who’s frequented the area can attest to is one of the most scenic paddling locations in BC’s lower mainland.

From there I found that I was content with the climbing offered throughout our race and that the singletrack riding really rounded out what I believed was necessary to brand this as a MOMAR worthy event. My only true complaint as a course designer last year was that I was somewhat resigned to a few too many necessary urban road connections when I truly desired to incorporate more mud, dirt, and forest. Thankfully, The City of Burnaby did us as racers and them as a city a major favor during the 11 months since last year’s event…the built more trails! Really nice, buffed out, professional grade stuff that links together this years course in ways we could have only wished for just one year ago. As such we are able to say that almost 35% of the trails we’re including in this, the second edition of the Burnaby MOMAR, either weren’t touched last year or simply did not exist. As a course designer it’s hard to ask for much more than that!

I’m confident that no matter how familiar you may think you are with the terrain around SFU, you’ll thoroughly enjoy what we’re pieced together for you on June 2nd.

Bryan and I had a bit of fun a few weeks ago and created a short video of our day out on course. Check it out along with a few pics I snapped back in Feb and we hope to see you out come race day.

by: Gary Robbins

MOMAR 101: Navigation

“I’ve never been lost, though I will admit to being confused for several weeks.” – Daniel Boone

One month away from the first MOMAR of the season and you are probably focused on increasing your endurance on the run, bike and kayak. Great! But is your training missing something?

Adventure racing may appear similar to other multi-sport and endurance events on the surface. Don’t be fooled. Without a series of continuous course markers to direct you from start to finish, adventure races are truly a different kind of animal, requiring an additional set of skills. Don’t forget about the 4th discipline of AR during your training sessions this month… navigation!

Some people seem to have an ‘internal compass’ or a strong ‘mental map’. If this isn’t you – don’t worry! You can easily learn the skills of navigation with some practice. You already navigate every day on your way to work, finding a new address or going on a road trip. Navigating through the MOMAR is no different, and with some practice you can become a very effective navigator.

I love the expressions on the faces of my MOMAR 101 students when they get their first look at an example of a MOMAR race map . It can be overwhelming at first, but once you become familiar with the features and symbols found on a map, you will see that these are all tools to help you on your way. Fine tuning your map reading and route finding skills will increase your accuracy and speed during the orienteering and navigation sections of the course. So, grab a few different maps and start by getting familiar with the features on them.

Important Things to Look for on Your Map:

Scale. Look for a scale symbol to determine the size of your map. 1:20 is a closer ‘zoomed in’ view than 1:20000. The MOMAR may include more than one map and these may be on different scales so practice reading different types of maps such as ‘orienteering’ maps and ‘topographical’ maps. There will also be a bar with distances marked on it. Use this bar scale to measure out distances on your map using a piece of string, paper or your fingers.

Legend. These are clues to help you find your way! Common symbols include paved, gravel, or dirt roads, main trails, less used trails, railroads, rivers, lakes, buildings, marshes and contour lines to mark changes in elevation. These are the landmarks that will help you connect with the map, confirm your location and help you find your way.

North Indication. Look for the arrow that shows the True North symbol to help you orient yourself and the map. MOMAR maps typically use True North and include a declination to accommodate for the difference between True and Magnetic North (where the compass needle points). You will need to adjust your compass to the listed declination in order to calibrate it with the map if you want to avoid having to do math.

Once you have familiarized yourself with the map and symbols, it is time to work on your route finding skills. No matter where your feet take you, there are three simple steps to follow that will help you find your way.

Three Steps to Navigation:

1. Where are you? Determine where you are using recognizable symbols and relate them to the landmarks you see around you. This is how you ‘orient’ your map so that it lines up with your surroundings. You need to know where you are starting from before you can plan a route to your destination!

2. Where are you going? Once you know where you are, take a few moments to determine what you are looking for next. Identify your next checkpoint and your preferred route to get to it. Distance, elevation, type of terrain, race strategy and your personal/team strengths will all come into play when selecting the best route. There may be more than one ‘right’ choice and experience will help you determine the best one for you.

3. How will you know you are there?
Use obvious landmarks along the way to confirm you are going the right direction and to let you know when you have arrived at your destination. Make note of the approximate distance to your next landmark so that you will have an idea of how long it should take you to get there. Remember to adjust your minutes/km for the difficulty of the trail. You may run a 5 min/km on the road, but you won’t be nearly as quick in steep terrain. Use the following ‘HACC’ features to help you along the way:

Handrails: Are well-established features that you can follow with ease for extended periods of time i.e. a river, lake perimeter, hydro lines, roads, and main trails under your feet.

Attack Point: Tells you that you are getting close to your goal destination. Move from big scale navigation to detailed navigation as you look for your checkpoint in the area.

Collecting Features: Are the clues you pick up along the way to confirm you are on the right track. Not only are these important for increasing your confidence but they also keep you in contact with the map and let you know the speed you are travelling through it.

Catch Features: Are easily recognizable landmarks that will stop you from overshooting your destination and going ‘off the map’. These are critical for stopping you from going too far off course. Always have a catch feature in mind as you travel towards your destination as a warning to turn back if you miss your target.

Once you arrive at your goal checkpoint it is time to head off for the next one by repeating these 3 steps! Navigating is fun, challenging and a great way to spend time in the woods. There are many more tricks, tips and strategies you can use to increase your accuracy and your speed while navigating with a map. Check out your local orienteering club for clinics, events and resources in your area.

Happy Trails!
Sarah

Sarah Seads, B.A. Kinesiology, is the owner of Equilibrium Lifestyle Management, based in the Comox Valley. ELM provides fun fitness adventures, group training and individual coaching services in person and on-line. For more information please contact ELM at 338-8998 or check out www.elmhealth.com.

We are thrilled to announce that Vancouver musician, David Blair, will be playing the MOMAR Burnaby After-Party.  I’ve seen David play and he knows how to pack a dance floor.  David is super talented and we can’t wait to have him at the MOMAR.

David has had a busy couple of years playing over 300 shows in support of two albums across North America from LA to NY with highlights that include, the Winter Olympics in Vancouver, an opening slot for Juno Award winner K’Naan and a shared spots on stage with Colin James, The Northern Pikes, Allen Stone and John Mann from Spirit Of The West.

Receiving radio play across Canada for his sophomore release ‘Things Left Unsaid’, his music videos also received film festival screenings for ‘This Is The Soundtrack’, ‘Hurts So Hard’ and ‘You Make Me OK’ premiering in several film festivals including Rendez-Vous French Film Festival in Vancouver and Chicago International Movies and Music Festival.

An avid sports fan – his song and video ‘We Are Canucks’ – which was written just before the Canucks’ playoff run 2011 was featured at Canucks.com, played at all the home games during the 2011 NHL playoffs in Vancouver, and resulted in a video that received nearly 50,000 views on Youtube.

Born and raised in Vancouver, he grew up with many different musical influences and though he was classically trained in piano from a young age he didn’t start playing guitar until after highschool. Recently finishing work on an upcoming third album release, a tour is being planned for the summer to share with fans worldwide.