Cache Valley Classic

August 4, 2007

Logan, Utah

Olympic Distance

Men

Jason Crompton 2:07:08

Chris Shurtleff 2:12:36

Chip Martin 2:13:30

Women

Anne Heiner 2:21:00

Macinze Overy 2:23:01

Sandra Branby Green 2:33:43

Sprint Distance

Men

BJ Christenson 1:03:29

Michael Mamales 1:08:18

Casey Robles 1:08:51

Women

Kira Datwyler 1:18:02

Sue Pope 1:18:34

Melinda Frey 1:18:46

Popularity: 22% [?]

Emigration Canyon was first introduced to me while on a group ride with a local tri club a few years back. I would have to say that it is one of the most popular riding routes in Salt Lake and I always see other riders on this course whenever I cycle it. Add to this the killer incline up to Big Mountain pass and you have a mean workout. The ride to the top of Emigration Canyon is approximately 9.5 miles for a total roundtrip of 19 miles. Throw in the ride to Big Mountain and then you’ll have a 34 mile roundtrip ride.

As the summer wanes it doesn’t take much for conditions to change for the worse on this ride. While things may be decent in the Salt Lake Valley, it can be very stormy and/or chilly on the summits, so dress and ride accordingly. This ride is also very scenic in the fall with the loose tree leaves and the changing of colors. Have fun and ride safe! -Mick M.

slamkablam@yahoo.com

Popularity: 21% [?]

SUGARHOUSE PARK - SLC

1500 East and 2100 South, in the Historic Sugarhouse District

The innerpaved loop is 1.4 miles of rolling hills and ther perimeter grass loop is 1.82 miles. Nearby is an outdoor all weather 400m high school track. This park is perfect for speed sessions with intervals on the track, fartleks on grass, or hill work.

RED BUTTE GARDENS/BONNEVILLE SHORELINE TRAIL - EAST BENCH SLC

300 Wakara Way (U of U Research Park)

This trail offers one of the most scenic views of the valley and endless options of rolling terrain, these trails are perfect for low impact and hill work. Access to the Shorline trail runs along the east bench. For a more intense long run, try Dry Creek canyon Trailhead (East of U of U Hospital), which eventually connects to City Creek Canyon.

CITY CREEK CANYON - DOWNTOWN SLC

Northeast corner of State Street and North Temple (Memory Grove to City Creek Canyon)

The canyon offers 7 miles of steady climbing. Both the road and trails parallel the canyon walls which eventually hooks into the Shorline/Great Western Trail System. This is perfect for uphill and downhill training or a quick run from the office or hotel.

MILL CREEK CANYON & GREAT WESTERN TRAIL - EAST BENCH SLC

3800 South Wasatch Blvd

Divided in Upper and Lower Mill Creek Canyon. The Pipeline Trail in lower Mill Creek is very flat and scenic. Upper Mill Creek is more rugged and steep. It provides access to the Great Western Trail System and is perfect for intense hill work, ultra mountain running, and beating the heat on hot summer days. Admission is $2.25 per car.

LIBERTY PARK - DOWNTOWN SLC

600 East and 900 South

The perimeter of the park has a new woodchip running path (1.45 mile loop) that is flat and very soft. The inside loop (1.4 miles) is cement/pavement. It is within a short distance of offices and hotels, and is perfect for tempo and steady state runs.

UTAH OLYMPIC OVAL - WEST SLC

5662 South and 4800 West

Circling the outside of the 2002 Olympic Speed Skating Oval is a 442 meter, 4 lane, mondo indoor track. The indoor temperature is set at 65-67 degrees F and is perfect for fast speed sessions all year round. Admission is $2 per person.

JORDAN RIVER PARKWAY - WEST SLC

550 West and 4800 South (Arrowhead Park)

This route follows the Jordan River with 11 miles of continuous paved and dirt pathways. This nature path is flat and gently rolls through groves of trees, wetlands and boardwalks. It is perfect for weekend long runs and summer evening jogs.

Popularity: 19% [?]

My favorite Ironman distance ride takes in the seven major reservoirs on the east side of the Wasatch. It has the benefit of a fairly even mix of hills and flats. The section from Henefer to Midway has only one major climb. I do my best to stay in the tri bars for this 50 mile section to train my neck, arm and back muscles to cope with the long periods in the tri bars that we experience in most races.

I typically loop the ride from home in Park City (104 miles) leaving out Lost Creek and Deer Creek reservoirs. Starting off from the East Canyon exit off I-80 makes logistical sense if you have somebody to pick you up at Deer Creek (92 miles) and avoids riding on I-80 for about four miles. This is a tough ride which typically takes me about six hours and has no option to cut it shorter. Good places to stop for nutrition and fluids are Henefer (30 miles), Wanship (50 miles), Kamas (66 miles), Midway (85 miles).

If you choose to add Lost Creek Reservoir it will add 30 miles to your ride. Given the time, it is worth enduring a short ride on gravel to the boat ramp for a swim. In my opinion the water is the cleanest and the setting by far the most scenic of any of the reservoirs (think Lake Powell). I typically only include it if I am starting and ending in Wanship. Wanship is an excellent base for a number of reasons including; ample parking at the LDS church or Rail Trail head for a post ride run and is less than a mile from the Rockport reservoir which has easy access from the road for open water swimming.

The Route

Starting at Mountain Dell Reservoir climb up and over Big Mountain to East Canyon Reservoir. At the far end of the reservoir take the right split and head into Henefer. Essentially this is the old East Canyon Olympic tri route which is a sad loss to our list of local events. At Henefer you have a choice to head left for an out and back to Lost Creek Reservoir on the Echo half IM course or take a right towards Echo. At Echo junction cross under I-80 and in quick succession you will knock off Echo Reservoir on the right hand side before Coalville and Rockport Reservoir just after Wanship on the left. I typically head back towards Park City up Brown’s Canyon looking out over Jordanelle Reservoir from the summit. At the base of Browns you have the choice to continue straight through Kamas to Francis where you would make a right onto the Jordanelle tri course passing the Jordanelle Reservoir on the right hand side on your way to Midway. In Midway follow the signs to Soldier Hollow which will be on your right hand side shortly before you reach Deer Creek Reservoir.

Popularity: 19% [?]

Training in the open water is a must for any triathlete looking to make the plunge into open water triathlons. The experience of swimming in an open body of water cannot be simulated in a pool. Inexperienced triathletes must train to swim with limited vision, sighting every few strokes for guidance instead of following the tiled line at the bottom of the pool. New triathletes with claustrophobic tendencies may feel constrained while swimming in their wetsuits. The feeling of darkness below and unknown creatures lurking in the water can cause concern too. These fears can be overcome with practice! Find an open body of water to test your skills. Expect to be much more confident on race day with a handful of open water swims under your belt.

BEWARE – Use common sense when practicing in the open water. Use caution rather than risk. Below are some essential tips that can be useful when learning to swim in the open water.

- Warm-up before you take the plunge. Just like you would at the pool, it is important to loosen up your muscles and get the blood moving. The water temperature is often colder than what you are accustomed to at the pool. Warming up allows your body to be a little looser before you start your swim.

- Stay on course. Remember, there are no lane lines on the bottom of the lake. Look for landmarks to guide you before you swim and be sure to look for your chosen landmark every few strokes, just to be sure you are headed in the correct direction. Some recommend first looking forward to sight, bringing only your eyes out the water then placing your head back in and taking your breath to the side as you normally would. Experiment to find a technique that works best for you.

- Base your workout on time spent, not on how far you think you have gone. Distance may be impossible to gauge unless you have a GPS device.

- Stay near the shore at all times. The only exception to this rule is when you have a boat, kayak, or canoe following you.

- Always swim in the open water with a buddy.

- Make yourself visible with a bright-colored swim cap.

- Draft off other swimmers. Following bubbles in the water is a good indication that you have someone swimming in front of you. This is good! Swimming in someone else’s slipstream will make your swimming easier. Practice drafting off of other people in the open water so that you are used to it on race day.

- Practice relaxing while swimming. The beginning of the swim can be very chaotic in a triathlon. Take time to focus on relaxing and calming your nerves. If you do find yourself in a panic situation, find a way to keep afloat to regain your composure. Do the breaststroke for a while, or tread water until you feel comfortable again.

Below are four swimming holes triathletes frequent.

Pineview Reservoir
From I-15 in Odgen, exit at 12th Street, to Highway 39, 6 miles to the dam where you cross over the dam.
Drive for approximatly 1.25 miles. There will a parking lot on the right.

Bountiful Lake
From I-15 exit in Centerville and head east to Main Street. Turn right on Main (south bound) to Pages Lane. Turn right on Pages Lane (west bound) and continue to the city dump. Prior to the dump entrance is a short dirt road leading to the lake parking lot.

Prime swimming is located on the west end of the lake.

East Canyon
From Salt Lake City, take I-80 east to exit 134 (Highway 65) to reservoir. A dirt parking lot exsits on the nothern end of the reservor.

Utah Lake
From Saratoga Springs, take highway 68 approximatly 4.75 miles south to the Pelican Bay boat ramp.

Popularity: 21% [?]

It’s good to get away from the road sometimes and do some cycling on the trails. Mountain biking has always been one of my loves that predates my triathlon days. The route I ride on the Wheeler Creek Trail (near Ogden) is a scenic 12 mile ride which consists of rocks, single track, and pavement.

To get there from Salt Lake City, head north on I-15 to the 12th street exit in Ogden (exit 344). Take a left onto 12th street heading east towards Ogden Canyon. After driving through the canyon, the trailhead is located just west of Pineview Dam on the south side of Highway 39, the actual road through Ogden Canyon. Right before you pass the dam you’ll see on the right hand side a gravel road leading down to the trailhead. You can either drive down about 50 yards and park by the Wheeler Creek Trailhead, or park just off the road to ride your mountain bike down. You’ll see a gate and a wooden bulletin board with the Wheeler Creek Trail map and Forest Service announcements.

For about the first 2 miles you will be riding on a rocky section going on a slight uphill, through a small canyon and will be riding alongside a stream. At the top of this gradual ascent at mile 2 is the Art Nord Trailhead, which is a popular starting point for horse riders. On your right hand side you’ll see more Forest Service signs. There is a small wooden cross marking the beginning of the single track portion that you’ll take. By the way, Art Nord was an exemplary Forest Service employee who you can read more about by the trailhead.

For the next 3.7 miles you will be riding on a dirt single track, through some dense shadowy forest sections, and over a few small wooden bridges going over streams. There are blue diamonds posted on trees and signs to help guide you to the Maples Trailhead. One of the bridges has a few steps at the end so be careful when negotiating this. I’ve also found that if you stop for too long you may get mauled by horseflies so you may want to bring insect repellant or a fly swatter.

At approximately mile 5.7 you will reach the Maples Trailhead. Again, you’ll see a signpost for your reference just a little off of the dirt road that you reach at the end. You can go back the way you came, all the way to Wheeler Creek Trailhead, if you’d like. What I like to do is to take the dirt road heading left from the Maples trailhead that leads to Snow Basin Ski Resort. Once you reach the end of this dirt road you will hit a gate right before it goes onto paved road. Take a left onto the paved road. This will take you by Earl’s Lodge, which you will ride past until you reach what is the actual traffic entrance to the resort.

From here, which is about 6.35 miles into the ride, take a left onto Highway 226 for some really relaxing downhill (about 3 ½ miles worth) that you can air yourself out with. You’ll eventually loop back to the Art Nord trailhead. From here you go downhill on the rocks back to the Wheeler Creek trailhead.

This completes an easy to moderate ride that is fun to do if you don’t have a lot of time to spare out on the trails. My ride time ended up at about 1 hour and 40 minutes, and this was with me going at an easy pace. It is also going to be used as part of the regional Xterra Championship Triathlon bike course in August, which is something you should check out if you plan on doing the race. Have fun and happy trails!

-Mick M.

slamkablam@yahoo.com

Popularity: 17% [?]

One of my favorite rides in northern Utah is Antelope Island. It is a very scenic ride that has nice views of the Great Salt Lake and is a great way to escape from neighborhood and city traffic. The difficulty of this bike ride is moderate, but can be harder depending on how much you want to push yourself – or who you cycle with!

Antelope Island is an out-and-back trip that is approximately 38 miles long. It starts from the ranger toll booth at the beginning of the island causeway. A good turnaround point is at the Fielding Garr Ranch on the south end of the island.

You can reach the causeway to the island by taking Exit 335 off I-15 in Layton. When you take the exit, turn west onto Antelope Drive and follow the road until you reach the Great Salt Lake. Just before the toll booth, you should pull into the parking lot on the left hand side of the road. You will have to pay the obligatory toll of $4 for each bicycle that enters the park.

From the toll booth, you bike ride along the seven mile causeway to the island. The causeway is flat. It can be a little tough if there is a headwind. You should keep in mind that this is also the last seven miles of your ride! Returning back on this strip of road after a strenuous workout can be long and tiresome, especially when you are already fatigued.

Once you arrive on the island, you will follow the sign that points left to the ranch. After riding your bike up a slight uphill that goes by a 2002 Olympic buffalo sculpture, you’ll come by another sign pointing left to the ranch. Take the road that goes left because it is the road you’ll follow south all the way to the turn around point at Fielding Garr Ranch.

The ride is pretty flat. You’ll encounter a little downhill before a long hill at appoximatley seven and a half miles. This hill is about a mile long, and then will level out. The summit offers a nice overlook of the bay and causeway. From there on out you’ll go over small rollers until you reach the ranch at about mile 19.

If you are feeling strong and want to test your climbing skills, take the road that turns off to Frary Peak at about mile 12.5. This road goes up a hill that is really INTENSE, even though it is les then ½ a mile long. At the top of the hill, you will come to a stop at a dirt trailhead to Frary Peak. There is a sign that says the road has a 23 percent grade. On the ride down the hill you can easily exceed 40 mph, so be smart and careful while descending. If you feel inclined, you can also ride up a the hill to Buffalo Point or you can hit a small loop that goes by some beaches and the visitor center. This will tack on a few more miles to your ride.

When you ride Antelope Island, be sure to bring plenty of fluids because Fielding Garr Ranch doesn’t have water access. I always take at least two full water bottles but sometimes even that amount isn’t enough. To refresh your sure-to-be parched throat, you can purchase water at the Buffalo Point Bistro, or you can refill your water bottles at a fountain in the visitor center. In addition to plenty of water, take the map of the island available at the toll booth so you’ll know where you are at all times. You will also want to bring insect repellant with you or spray yourself before you ride. Bugs can be an issue on the island, especially mosquitoes. One time I flatted in the early evening and was mauled by mosquitoes. It was a very ugly experience, to say the least. Brine fly swarms can get bad, too. Oh, one more tip. In the past I’ve come across buffalos (bison) crossing the road to the ranch. If this happens to you, I recommend that you either wait patiently for them to go by or ride along the side of slow-moving cars, using them as barriers from the unpredictable animals.

I highly recommend this ride. The flats of the causeway along with the rollers on the road to the ranch make this a nice ride to time trial on. The wide roads and low automobile traffic allows for less stop and go.

Enjoy!

Mick McKinley
slamkablam@yahoo.com

Popularity: 23% [?]

A popular spot for runners and mountain bikers in the Salt Lake valley is the Bonneville Shoreline Trail. I decided to check this trail out and I learned how easily accessible it is while it provided me with an excellent view of Salt Lake City.

The section I ran on starts across the street (Sunnyside) from the Hogle Zoo and is an out-and-back run that goes beyond the 4 or 5 miles that I ran before turning back for a total of 8 to 10 miles. It is hilly and rocky, so be prepared for a good climbing and descending workout. It’s also a good idea to bring some water along if you plan on going long.

Heading out from the Hogle Zoo trailhead going north is a steady hill to climb which gives one an idea of what to expect ahead. After about ½ mile of running up this winding, rocky dirt trail you will come to a gateway which shows the name of this trail and also the section, “Pipeline to Sunnyside” – we are going the reverse of this. Going past the gate you will head north, running on a dirt road parallel to the valley. You’ll eventually pass through Red Butte Gardens and hook back onto the trail to your right – you’ll see another Bonneville Trail sign. Heading straight north you’ll also run the dirt trail going by the Emma Eccles Jones Medical Research Building and then the Huntsman Cancer Institute, both on your left hand side.

You’ll soon find yourself climbing a little once again before descending and heading east towards a valley. Before entering this valley you’ll pass by another Bonneville Shoreline Trail Sign. This section of the run, into the valley, around a small mountain hill and then back out, is all uphill and is the toughest part of the run. You’ll probably pass a few mountain bikers, but make sure you focus on where you place your feet and also keep an eye ahead for bikers coming down the hill. There are a lot of trees and bushes to provide shade in this section. At some point you may wonder if you’ll ever make out of the gully, but keep climbing and you’ll soon notice that your heading west out of this zone.

Once you make it out of this section the uphill gets easier and you are out in the open again. The view of the city center is grand and if you go a little while more you can also see the capitol. Once I reached the section where I was a little past and parallel with the capital building is when I decided to turn around. There is more trail to explore some other day down the road. Heading back I followed the route back east into the canyon and back out which was all downhill. Instead of following the dirt road going parallel the Huntsman and Eccles Jones buildings and University Hospital I actually ran on the paved roads and parking lots on these properties all the way to Red Butte, where I jumped back on the way I came. Going out I didn’t remember going downhill to Red Butte, but coming back to this hill I definitely notice it now! Once I started heading down to the trailhead parking lot I was definitely relieved.

This section of the Bonneville Shoreline Trail connects south to Crestview Drive. There is also plenty more trail to explore north, leaving the city and probably connecting to other trail networks. You will notice many other trails intersecting and leading to other sections up higher on the mountains that would be fun to check out and keep your running fresh. Enjoy!

-Mick M.
slamkablam@yahoo.com

Popularity: 21% [?]

The Mount Ogden Exercise Trail has always been one of my favorite places to go for a good run workout. It has many steep inclines that you can push yourself on, along with plenty of downhill allowing for needed recovery. The trail offers a combination of dirt and road asphalt, which gives you a break from navigating all the twists and turns on the first sections.

There are three trailheads you can potentially start from. My personal favorite starts on the East end of 29th St. in Ogden. From Harrison Blvd., head East on 30th St, then left (heading North) onto Tyler Ave. Finally take a right (East) onto 29th St., and drive to the end of the road. You will find the trailhead on the right- hand-side.

Next to the pavilion covering, there is a trail map posted for your reference. Be sure you take the trail with the sign reading “36th Street & Marquardt Park.” The course consists of a 5K loop with roughly the first two thirds on winding trails and the last third on asphalt road/sidewalk pavement, mostly uphill. Other trails in the area include; Taylor Canyon (popular with mountain bikers) and Waterfall Canyon. Keep in mind the Mount Ogden trail goes around a golf course with the same name as the trail. If you wander too far off the trail it can be a bit confusing.

Point-to-point reference:
The first third, consists of mostly an uphill trail section heading south. This section has lots of up and down terrain, a serious uphill section, a small bridge over Waterfall Canyon Creek, a steep hill to an overlook bench, a section with trees, and finally levels off to a second rest bench by a larger bridge over Strong’s Creek.

The second third is mostly downhill to Taylor Blvd. Be careful on this part! There is downhill running in some rocky sections with spaced-out railroad tie steps. You’ll pass the 36th St. trailhead where you head back north. It’s level from
here for a little bit before you hit more
downhill. Eventually you come across a lower section of Strong’s Creek and then Marquardt Park.

The final section begins on Tyler Avewhere you will find some long gradual hills to push yourself on. Head North (right turn out of the trails) and take a right onto 29th heading East. You’ll be on the homestretch. From here on out it’s a straight shot to the trailhead where you started out. This section has a long gradual climb that gives you a great view of the mountains.

Over the years I’ve used this run as benchmark in determining my running condition. When I’m at my best I can run it multiple times without too much difficulty. While others might tire of running laps, I like the fact that I can pull my nutrition from my car at each lap and not lug around a water pack or bottle, and check out my lap times if needed.

Enjoy this great trail!

Mick McKinley
slamkablam@yahoo.com

Popularity: 16% [?]

The old highway to the Saltair marina is one of the best beginner bike routes in the Salt Lake area. However, you will find cyclists of all levels riding this long stretch of barren road. What makes this ride perfect for beginners is that this is a lightly driven stretch of pavement. You will rarely see an automobile on the road, if at all. This is the place to break in your new clip-in pedals or to practice riding a road bike for the first time.

If riding from the start of Apollo Drive to the marina you will find that you have gone just over 11 miles (22 miles round trip).

How to Get There

From Salt Lake take I-80 West to 5600 West (just past the airport). Take an immediate right off of the freeway and a left at the first light. You will then take your first available left (Apollo Drive), which is the beginning of the old highway. Park yourself along side of the road and suit up.

The Ride

The route itself is very flat. You will encounter an easy roller approximately one quarter of a mile into the ride but will remain relatively flat the rest of the way. Yes, there is a spot or two that rises slightly but I refrain from calling them hills or even rollers. The elevation gain is minimal.

There is a stretch of road lasting approximately two and a half miles into the ride that is rough pavement. It’s actually a cement road with plenty of cracks to keep your cycling skills honest. One wrong move and you’re stuck in a rut and on the ground. This stretch is nearly one and a half miles long.

The only serious challenge you may face is the winds. The route is prone to headwinds coming from all directions. The road is in a wide open area with no protection. Pacing yourself is critical if you’re not experienced in the winds. If you are facing headwinds going out, be careful, you may face the headwind going back. A bonk is on the menu if your not nutritionally prepared. Yes, I would like a meteorological explanation of this occurrence but, whether you like it or not, it’s something you may deal with.Some riders enjoy riding to the Saltair concert hall and heading back, cutting the marina ride short by approximately two miles. The trip to the marina does have its perks with pleasant bathroom facilities and a water fountain to refill your bottles. There is even a soda machine for the cyclist in serious calorie deficit. The area also has a nice look-out point where you can overlook the Great Salt Lake.

There are several ways to extend the ride, most notably riding through the International Center and through the airport walking/cycling path.

This is a perfect for any level of cyclist.

Popularity: 15% [?]