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Gym Rat...

SEATTLE, WAWe are a few weeks back into the training routine. It feels pretty good to have structure again. To move forward in anything, I think you need a plan of attack, to know your weakness, and have none:). We have been through a few different trainers over the years, and through trial and error found a good program that works best for us.

Bryn and I are a lot different, so having something tailored to specific needs , injury rehab, etc. this time of year is key. Our stuff is super balance and stability based right now. Stretching, cool downs, yoga, gym, riding for fun. Skills, etc. If you have a reaccuring weakness or one body part that effects your stability, fix it, instead of just adding more weight. Use Dumbells or pulleys with one arm and get the other one equal. Simple concept, but a lot of die hard recreational riders are missing this . Especially hip stability and shoulders for women.

This is the perfect time of year to do a vo2 test as well to get zones accurate. Low heart rate for long time sets up the base. It sucks doing this stuff, but it makes you stronger than xc riding with high hr for 2-3 hrs. hold back on the hills, keep it steady, and it'll help. This is why people have road bikes. I don't personally enjoy road riding at all, especially in winter, but using an indoor trainer and watching tv works. Its a matter of putting the time in with intent.

Anyway. If anyone in Seattle wants to get some tests done, we work with a lab called PotentRx . Mention my name:)

Brill Wedding

Best day / week ever. Loved having all our friends and family in one place. Good times!! Our actual photos will take a bit of time to get back. Here are a few for now:)

Indoor with pouring rain behind. Very fitting. xoxo

My pal amelia did all our lovely flowers. Perfection!

Handmade pottery cups made by Regnor - Jill and bryn. Group effort with some friends as well to get it all done. Mass production pottery is tough, but regnor is a champion!! We did labor and decorating at his studio, but he is the master.

Wedding

Been a bit quiet on the blog front due to Weddings, contracts, team expansion, and house remodeling. End of season chill time does not exist at the moment. So excited to see all our friends and family all in one place. Brill Wedding is happening next week:)

Instagram - @jillkintner

More pics and stuff are posted on my Instagram and twitter accounts under @jillkintner .

World Cup Finals- Austria

LEOGANG, AUSTRIA Pretty happy to fnish up the season with a World Cup Downhill Podium- 4th!! Ended up 8th overall with missing a round and crashing out in Norway. I felt really good on the track all week, and just knew I was ready.  Turned out to be a dry tire day, warm, and a bit faster, also a bit loose and sketchy (I used the Maxxis Minion DHR II for dry and the new Shorty tire in the wet and for quail ). Tire choice was tough this weekend, I tried cut spikes as well, but like the shorty a lot better. Anyway, doesn't matter now!!! Pumped to get home and see Bryn and the crew to kick back and enjoy some off time in the N-Dub:)

__________________________________________ Season Recap....

RESULTS JILL
NW 1 2nd *
Sea Otter Classic 1st DS, 1st DH
Underworld Cup/ ProGRT 1st DH
NW 3 1st DH
World Cup #1- Scotland q.6th, 8th DH
Ashland Enduro/ e.13 2nd
World Cup #3 - Andorra 8th DH
USA Champs 1st DS, 1st DH
Crankworx Whistler 1st DH, 1st DS, 1st PT
WORLD CHAMPS 4th DH
World Cup #5 - Norway q. 6th, DNF
World Cup #6 - Leogang q. 3rd, 4th DH
World Cup Overall Rank 8th DH

Contract time

2 years goes by pretty quick:) Bryn is at interbike feeling things out as I am racing the final World Cup round here in Leogang, Austria. Wish us luck!!! If anyone wants to be involved with sponsorship, get in touch:)

Hafjell finals

NORWAY After a nice week of riding pinned in the dry, race day was wet as could be. It's been awhile since I've had to race in pouring rain and wind, but just adds a little bit of difficulty, tear offs, etc. Slippery rocks and a bit of greasy dirt is not ideal, but race day comes on sunday no matter what. Unfortunately for me, I had a couple crashes in my run and broke off my derailleur, big ol DNF. Boo. All I can do is learn and move forward. In the dry I felt really good here and qualified 6th with a decent run and room to improve.

The course in Norway was quite easy to remember, fairly straight forward, but by the time sunday comes, lines changed and things were rougher like usual.

Overall a fun place to ride, and I had a good week. The people here are awesome, so we will be back next year fro worlds.

Hafjell World Cup- NORWAY

NORWAY When the announced that Norway would be a world cup stop for 2012, I was sooo excited. That is a place I always wanted to see. I broke my arm last year and missed out on the adventure, but this year, I am here, and really excited for this race. It looks awesome with a big mix of bike park and technical. High speed, good dirt, beautiful scenery, etc:)

From Africa, I only have my trail bike here, but the bike park is a lot of fun. Has a lot of trails similar to whistler but without the crowds or blown out corners.

Norwegian Champ, and fellow Norco rider Isak LEIVSSON , showed me around the park yesterday. Lots of jumps, fun turns, rocks etc. Trail bike is getting all it's travel. Few more days of hanging out till we start practice:) c ya.

House of Needles- Capetown

The Neethling family was kind enough to host a few of us for the last few days at their place in Capetown. We have known Andrew and Jonty for such a long time, and always spoke about coming to visit, but there never seems to be enough time, etc. Bryn actually planned this adventure, as he and neethling are good mates, but he wasn't able to come:(  He missed out too cause I got to see South Africa up close and personal with an action packed trip.

The Davinci crew was camping out with me as well; Stevie, Gabe, Mark Wallace, mechanic Flo. As well as Casey Brown and Marcelo Gutierrez. Paris there the first day too but left early.

We did Road riding on the strand, ate at this awesome themed restaurant with Ryan from Red Bull RSA, went on a Safari, did a Shark Cage adventure, visited Table mountain, went xc riding, gym, more good restaurants, etc. Full tourist mode, but good fun.

Big thanks to Penny and Arno, Andrew and Jonty:) It's awesome to see how these guys live way out here in Africa. The terrain is awesome, similar to Australia but with different vegetation and bigger mountains encircling the bay. Once you get out aways over the mountains, the terrain has a Temecula-esk feel with the rocks and schrubs, but less bro-ed out:) Capetown is awesome, wish I had more time there.

4th at World Championships

Pietermaritzburg, South Africa Well in a place that may possibly be the farthest away from home, I placed 4th in Downhill amongst the best in the World, just 1 second off a medal... Seems like however hard you go, there could always be more!! Grr. I am proud of my effort here, but a little gutted as well to be that close. Seemed like between the nerves, ever changing weather, horrible sprint intervals, and all the fuss over bike set up, I managed myself pretty well and raced with purpose. I was the top Elite finisher for USA, with Junior GOLD going to Richie Rude!!! Nice work Richie!!!

Rachel Atherton won the women's race, Ragot 2nd, Tracey Hannah 3rd.

Greg Minnaar was the biggest star of weekend though, he took he elite win in his hometown, put the whole venue on their feet, and earned his third World title in Downhill. The DJ had the beats turned up really loud and had been pumping up the crowd all day. For him to be able to succeed under that kind of pressure was inspiring. http://dirt.mpora.com/news/dirttv-world-champs-2013-finals.html Mic Hannah almost ruined the party, he was 2nd by a small margin, then Jared Graves 3rd on his trail bike.

Off to Cape Town next to spend a few days with Neethling crew :) Stoked to finally get to explore a little bit more than just one town in Africa. Glad this week is over:) C ya.

Jill n mechanic Reg.

Day before finals

Pietermaritzburg, Sputh AfricaAll practiced up, tomorrow is world champs. We had a bunch of rain last night and a super early timed run this morning. The practice session was really short and early, and as it was needed to be at the venue at 7 to make the shuttle for my run. I didnt do the 30 min practice, so didn't really know what the soil was like, but it was actually perfect, and cut all the dust down. Unfortunatly i got a random flat tire early on, so it was more of a sight lap than anything today. Too bad cause it would have been good to push in a few sections and link everything together. I will have lots of energy in my legs tomorrow for the pedal. Ready for anything. :) c ya

World champs in Africa/frankfurt

The 42 hours of travel time I had to get to South Africa just turned into 4 days. Apparently the 2 blank pages I had left in my passport aren't the right ones, so I need a new passport. Not the best news to hear when trying to board a 10hr flight and they send you back. Frankfurt is a good place to be stranded though, I guess, half way there and on theright time zone. Know the airport and hotel pretty well now, Small bump in the road. I'm really looking forward to this race, its a bit of a ripper for me:) Wish Bryn were here, but he is healing up at home from surgery where he needs to be. I'm staying with Team USA for the first time ever, so that should be fun. C ya later.

Crankworx - 3 for 3

WHISTLER, BC www.CRANKWORX.com . Just finished up the week up at whistler and had a pretty good run, winning 3 of the 3 events I entered, and on 3 different Bikes ( Aurum DH, Rampage HT,and my slalom bike).

This was my first Air DH win, and I am really proud of that given the conditions and competition. Ragot was fresh off her World Cup win in Mt.St.Anne and won here last year. My time was nearly 5 seconds faster, in the rain too. Bit of a unique DH race, tons of jumps and a bit smoother, but quite physical and long with a lot of pedaling. Super blown out this year too. I was on the fence which bike to ride; trail or dh, and went with my dh bike with some faster rolling maxxis 2.5 single ply minion tires. Takes a lot of practice to remember which jumps to brake check or not, where to pedal, braking spots, etc. Easy but hard if that makes sense. It's not as alive or steep as usual world cup tracks, stays consistent and hard packed, which has it's own challenges. So Yeah, Stoked on my run, it was a good one:) .

4-peat in pumptrack was pretty sweet too. I got kinda nervous for the final with so many people and the announcer taking his time and just chanting 4-peat 4-peat in the start. Caroline Buchannan had just won BMX world championship 2 weeks ago and had good drive down the straightaways, but I think my cornering won it. We both kinda messed up foot placements on the starts in different rounds, mine wasn't too bad with the flats, could adjust my foot a bit. Clips were bumming on the start but better on the pumping. It was super close though and really fun. Such a rad event, there should be more of those types of events.

Then slalom, which is my favorite event usually. Love slalom!!!. It was raining and really steamy for visibility. The course looked good, but was super easy and short. Still fun though. Kinda glad it rained actually to slow it down and add a little something. It was a close one between Caroline and I again, but I won. Top 4 girls were really good, so that was awesome to see.

My 3 event wins were enough to take the overall- queen of gravity title:) It's best to sort of pick and choose events for me, cause there is a lot going on in Whistler, and other social activities. By the time sunday rolls around on day 10 there is not much left as far as Focus goes. My main goal is on the next couple weeks at world champs and the last two world cups.

Only sad part is that Bryn had a crash while filming with the Parkin Bros, and broke his collar bone. Spent Saturday and Sunday dealing with that at the hospital. Canadian surgery is kinda whack. He got put on a waiting list, and spent two days totally broken waiting for a phone call. We ended up just going home and got it done. He's all fixed up, plated, and doing fine, but not good news to report:(

Thx to all our friends and sponsors for making vicories and good times possible. South africa worlds is next.

Crankworx- Whistler

Whistler, all week long:) So rad up here. My favorite event/ festival. I have 3 events back to back, so it will be a busy couple of days. Good competition too, which i live for:) wish me luck. C ya.

Photo Sven Martin/ vitalmtb.com

Bryn in St. Anne

Bryn finished 18th in Mt. St. Anne at the World cup!! Back up to speed , healed and riding well..

USA National Champs

ANGELFIRE, NM Just finished out this weekend in New Mexico with my 11th US pro national championship title, 3rd one in Downhill. Happy to have the usa flag sleeve back again to represent the stars n bars worldwide.

Anyway, yesterday's DH final was pretty exciting.

Think most people expected Gwin to win the men's title, but Bitchin Binggeli and Mitchypoo put in awesome efforts, matching Gwin's quail time. Unfortunately for them though Gwin bettered his time by like 9 seconds?. Logan had the run of his life going,  crossing in 2nd with no chain. Word is that he lost it in the rock garden, but I can't confirm that, just saw the speed tuck at the end. Anyway, Kevin Aiello was 4th on the 650b khs, with a mega wheelbase 50+. Cody Warren 5th as a semi retired racer/ soon to be firefighter. His coasting speed was crazy fast as a bigger dude. Almost the entire Warren family was there, even 4 dogs, but Bubbs was sadly missed still camped out in the UK with his team. So bubbs, Neko Mulally, Luke Strobel, Mikey Sylvestri all should have been here :(. Just bad timing I suppose with Mt.St.anne and whistler coming up. Think Downieville was this weekend as well.

Photo: Bitchin Binggeli

Anyway, The moisture in the dirt was about zero till the very last pro man raced, then it just opened up and poured hard for like 20 minutes. Sad part is, whoever wrote up the schedule put the junior men after all the pros, so they had a flash flood experience and raced in downpours and mud. Those who had issues in seeding played the rain game.

Walker Shaw flatted in quali and came out with the Junior title!!. There was a big delay with the lift cause of the approaching storm and lightning. That kind of worked out perfect for me to get through drug testing, pack a bike and then go watch :)

My race was pretty good. I felt like I pushed harder on all the pedalling and nailed the rock garden the best I had all weekend. There was a bit of a head wind, and I had one staill in a flat section which cost some time, but all in all pretty good as it was enought to win by over 30 seconds. Jackie took second with a bit of a mistake and the flu, and Anne 3rd.

Larry Longo was there announcing, which is always awesome. He has been a staple of US racing for as long as I have been in it. Anyway, lot of officials from USA Cycling, who hosted this event. Real nice people, but I think their gravity effort in the US is a bit off the back. Whopping $350 for prize money. "better than nothing" . Anywho, I can't complain too much. Had an awesome weekend. Was glad to see my fellow americans again and race in a place that eats real food for breakfast:) C ya.

Photos Matt Delorme.

Big thanks to Shimano and Daz at Fox for letting me hang out and looking after me:) Also Norco. Aurum hit gold again.

_____________________________________________________________________

FRIDAY FIRST THOUGHTS

Angelfire, NM Straight off the plane from Europe to Angelfire. This place is so high, think it starts at 10,000 feet and kinda finishes in the 8000 foot range. All good. Bit different terrain here; pine forrest, loose dirt, rocky, etc. the course is fairly mellow, but super blown out now and really high speed. Couple sniper rocks coming out too. Cat 2 and 3 raced already and it's bone dry and hot up here, so thats the real challenge. Course should be in the 5-6 minute range, which is sooo long, but it's pretty fun. There are a few fire road sections to catch your breath and tuck. Lots of natural little hops over rocks n such, one flat rock garden section to try to keep speed in.

Not the most impressive turnout here though. Probably the most bumming national race ive ever been to as far as atmosphere, and fan or rider turnout. The organization and scheduling isn't all that great either. The resort is pretty good though, so that makes up for it. Everyone is spread out. There is no real pit area so it's hard to know who's even here. Glad Shimano, Fox, Wd-40 guys (doing free bike washes :), KHS, Arma Evil, Odi junior team, maybe saw a Sram tent, but no one is n the same zone.

For riders I know Gwin, Binggelli,Aiello, Mitchypoo, C dub, maybe Mikey Sylvestri but haven't seen him, Furbees, Grame Pitts, Magic Mike day, Shaw Bros, Haderer, Condro, Ray, but that's really all i've seen. Aussie Troy Brosnan is just hanging out riding the park, and  course sweeper I think:)

For slalom, Barry Nobles and Mikey Day killed it in Quali, Maybe Luca Shaw in 3rd or Blake Carney. The course is not my favorite, I would say it's really bad actually and really blown out. sigh, I was pumped and then depressed after 2 laps. It's the old 4x track from the world cup split into two, but nothing technical, not much skill, tiny jumps, lots of hiking to the top, and lame shaped turns with 3 inches of powder. I really hope it gets a facelift. The slalom course in North Carolina for nationals a couple years ago was 4000 times better. Overall moral from pro riders was wayyy down on the slalom front, but there are still titles to be had.

Only 2 girls including myself signed up. Mens there may have been 14 pro men maybe?. Mitch didn't race cause he's a sissy. Hope he sees this:).

Anyway, Dh quali tomorrow and slalom finals. Here's a shot from my go pro.

WC3- Andorra

TEAM NORCO INTL. - World Cup DH #3 - Vallnord, Andorra

Vallnord, Andorra - July 25-28, 2013 - This past weekend, Team Norco International headed to Vallnord, Andorra for the third round of the UCI World Cup.

Andorra is a beautiful country nestled high within the Pyrenees Mountains boarding both France and Spain. The best description of this course was very raw, fast, natural, technical, extremely steep, and ever changing. All qualities that keep the best riders in the World on their toes.

For Norco riders Jill Kintner and Bryn Atkinson, each rider came in with a different story. Bryn had been recovering from a back injury sustained in Val Di Sole and was barely cleared to be riding, but gave it a go. With flashes of glory in practice Bryn attempted a full seeding run, but wash't quite ready for that kind of push and irritated the muscles placing him just outside of qualifying position in 106th.

Jill had been riding strong, and was really enjoying the course. For seeding she started in 27th position due to the UCI world ranking rule, and had to pass yet another rider in seeding finishing 8th. The final race had some rain fall in the afternoon, but conditions were dry and fast again for finals. Jill started quick in the top portion of the course, clocking 2nd at the first split, 6th and the 2nd split, and ultimately 8th at the final. At over 5 minutes of racing on the steepest, most technical race of the year, Vallnord proved to be a worthy World Cup venue.

Jill had this to say,,,

"This course was physical, steep and rough, which made bike set up really important and unique to combat the hard braking and massive holes. A race run took so much focus and energy to hold on. I pinned it up top for the first couple minutes, and did my best to keep my hands from flying off the bars on the last few steep chutes, but was too conservative and a couple mistakes. The Brits and Frenchies are really quick in terrain like this. I picked up good experience and learned a lot, and will have to take these 8th places for now. As gnarly as this course was, I enjoyed it, so yeah, I am proud of myself and have more races coming up."

Bryn had this to say,

" With only 5 weeks since breaking bones in my back, I was on the fine line of being ready to race in Andorra. My Dr. cleared me to ride "mellow trails", so I rode up in Whistler for 2 days before getting on the plane, but that was it. I was going to go to help Jill, but could rip sections in practice, which was fun, so I decided to race. To race flat out was a different story though, as I found out in qualifying. Early into the run I could feel my back muscles locking up and starting to spaz. It was hard to accept, but I had to take it on the chin and just roll down the rest of the course which put me out of qualifying range. Disappointing, but A few more weeks of rehab will do me some good. "

Big thanks to Reg for mechanical support!!!

DOWNHILL RESULTS:

PRO WOMEN

1. Rachel Atherton - GBR

2. Manon Carpenter- GBR

3. Myriam Nicole - FRA

4. Emmeline Ragot- FRA

5. Floraine Pugin - FRA

6. Morgane Charre - FRA

7. Tahnee Seagrave - GBR

8. Jill Kintner- USA

9. Fionne Griffiths - GBR

10. Emilie Siegenthaler -SUI

PRO MEN

1. Remi Thirion - FRA

2. Gee Atherton - GBR

3. Sam Hill - AUS

4. Steve Smith - CAN

5. Troy Brosnan - AUS

6. Greg Minnaar - RSA

7. HART Danny- GBR

8. Loic Bruni - FRA

9. Marcelo Gutierrez -COL

10. Aaron Gwin - USA

Next up is USA National Champs in Anglefire, New Mexico……

Team Norco International is supported by: Norco Bicycles, Red Bull, Crankbrothers, Fox Shox, Shimano, Renthal, Bell Helmets, Sombrio, Maxxis, Stevens Pass Bike Park, 5.10, e.13, Oakley, Jet Black trainers, PotentrX health and performance, High Performance Nutrition, Motorex, Cane Creek, Fi’zi:k, Camelbak, Alpinestars protection, and Park Tools.

More info at: www.jillkintner.com

Photography: www.parisgore.com & www.inmotionphoto.com

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Andorra World Cup

VALLNORD, ANDORRARace day approaches here in Andorra. We have had a few days of practice and a seeding run so far. The evolution of this natural, steep track has been awesome. It started wet, dried out, and now the ruts are in place and the ground is rolling fast. From course walk, this track was pretty intimidating, but turned out to be one of my favorites to ride. It's rough as guts now, and lines have evolved as well. From Day 1 to race day is a big contrast. Pretty proud of my riding here. I feel good, dirtmag.co.uk had a good pic from quali I think, check it.

I was 8th in seeding. Bryn may have jumped the gun a bit, still recovering from 2 broken vertebrae. Props for riding, but he wasn't able to qualify.

Manon Carpenter from the UK won ladies seeding, and Sam Hill the men's.

http://dirt.mpora.com/events/downhill/uci-world-cup/dirt-world-cup-2013-gallery-vallnord-qualifying.html

Cockpit set up tips -Bars n Levers

After teaching a bunch of clinics, and finding similar issues with people and their bikes, I decided to write up some tips to help the "average Joe or Jane" improve upon their bike set ups. I have spent a lifetime tweaking on my own bikes, changing stuff, testing, watching video, studying form, etc. so I would like to think I have a keen eye for biomechanics. There is a lot of info that can also be discovered from trial and error :). My tips are guidelines as everyone is different, but there may be a few things in here that can help you with your riding and bike set up...so enjoy.

#1- Bars, levers, shifting. This is where I start with people, mostly. Bar width is such a major component for trail riding and gravity stuff. Having too narrow of bars, the wrong roll, or height, can effect your form and how you corner. Just a basic non-scientific rule I think works is doing a push up on the ground and measuring the edges of the outside of your hands. It's a Strong position and custom to you. I run 740 mm to 730 mm width, 30 mm rise to 38mm rise depending on which bike. Bigger guys run wider bars than me obviously. Too wide, and you will not really have the ability to leverage the bike though.

Also having the brakes positioned too far up or down, or the reach too far out , is funky. So you want to sit on your bike in a neutral standing up position, wrists in line, and elbows up. Start with the bars and ignore putting yor fingers on the brakes at first. Loosen the bars, and try a few different positions. Make sure they are centered too with measuring tape ().

Usually you want your bars the same angle as the fork, so look from the side. See what happens when bars are rolled too far back or too far forward. Elbows go down if the bars rolled back your lap, or too high sometimes. Too far forward and your position is off, it's harder to get behind the bike in corners etc. That's my main beef with long stems, you probably aren't as good at cornering, but like it for climbing? things have changed, bike geometry has changed. A compact cockpit is really enjoyable and better for riding down hills. Different bends of bars come in too. I use Renthal Fatbars, which are perfect:) Some bars have massive backsweep and that kinds sucks too for body position unless you are really small and your bike is too big.  Stem rise and how tall you are are important considerations fro bar height. On slalom and dirtjump higher bar rise.

Then I guess stem length. 40mm to 70mm for a trail bike depending on your bike. Jeese. 70 is still gonna put more weight over your front end. I run 50 on all bikes 45mm on dh.

As for lever position, once you got the bars all sweet, you want your index finger and wrists all in the same line. Some dirtjump or bmx guys run the lever super far down, but that's really only good for flat ground riding. the steeper the terrain the higher the lever to keep things neutral and natural. Too high and your elbows will drop and your wrists will be all cocked, which isnt really the strongest or safest way to ride. Sometimes we put a spacer under the bars or drop the fork out on steeper trails too to counter the weight distribution. Steep terrain will put more weight on your front end and it's hard to keep your front end from diving or your head up to see where you are going, so that's the reason for the adjustment.

Back to lever reach. This is the main thing I see with chicks. 2 finger braking is usually because of not being able to reach the lever, or it's too close to the grip. All good brakes will have a reach adjustment. So wind in the lever enough so the very end of the lever is at the end joint of your index finger without doing anything. Having the brake too close to the grip can effect your elbow too, so slide the position of the brake to a good spot so you hold on to the edge of your bar, elbows are up, and your index finger is on that knuckle. I use calipers to set them equally and the point of contact equally, and the position away form the grips equally.

Shifter should be in a place that you don't have to move anything except your thumb to engage it. Shimano XTR is super dialed. they made shorter brake levers and longer paddles on the shifter so it's obvious which side goes where. levers closest to grips. I have to changeold shifters around for chicks sometimes to accommodate small hands, but I'd say bikes are getting better and people seem a bit more savy lately at the intermediate level.

Suspension is really important as well, but It's tricky to explain and limitless really. My other big tip is to balance out your body and have good hip mobility. Adductor/abductor balance and core.

This bikeradar link is oldschool, but references some photos to know what I am talking about.

http://www.bikeradar.com/gear/article/workshop-setting-up-the-cockpit-on-your-mountain-bike-20662/