Hard Ride into the Cotswolds

Here is the route map and Garmin plot from one of the guys that I was riding with yesterday. It was a pretty damn cold, seriously hilly and very fast ride into the Cotswolds - some serious winter training. I blew up with about 10km to go due to lack of food, and (I know excuses, excuses) a mudguard that was rubbing so much it was practically a brake.

Anyway, check it out:
http://connect.garmin.com/activity/1457599454

Preview:

Nutrition: Eating for Recovery

Last weekend I did a piece on Alternative Energy Foods, giving some ideas about how you can effectively fuel your body for long hours in the saddle, without spending the world on energy bars and gels.

This week I turn to recovery; a topic that is just as important as training itself; but something that many of us neglect (including myself from time to time). A key part of recovery is the food we eat after a hard ride; this blog post gives a few ideas on how to refuel and re-energize after training and racing, so that you are ready for another hard day in the saddle the day after.

Fast Protein

On finishing a hard ride, your muscles are worn down and fatigued. In order to start the recovery process as quickly as possible, you want to get protein to them while the blood is still pumping to them at a fast rate. This means taking on between 15-25 grams of protein within 25 mins of stopping cycling. This can be a tough ask when you all you may want to do is have a hot bath, wash your bike off or collapse on the sofa. Below are a few effective ways of getting protein in your system fast:

1. Protein Shakes: An expensive solution, but highly effective. Protein shakes come from many manufacturers now, and are a quick way of getting quality (usually whey) protein in you. You don't have to buy from a cycling specific brand; there are plenty of body building companies that will provide the same thing (often at a lower price) such as My Protein. However, my favourite at the moment is the REGO Recovery Shake from Science in Sport - it's easy to drink, not too sweet and mixes well with water.
2. Home-made Shakes: These take a bit more time, but are cheaper, tastier and just as effective. A full recipe for my    own home-made shake that you can make in a blender in a few minutes can be found on this Blog post: Recipe: Homemade Recovery Shakes
3. Protein Bars: Similarly pricey and effective as a protein shake, but easier to transport; protein bars come from a number of different brands. My favourite is the Honey Stinger Dark Chocolate and Cherry Almond Bar. If you do have a protein bar, remember to have a good drink with it as well. Our bodies are made of 70% water, and that means our muscles as well! So in order to repair and build muscle you need to be sufficiently hydrated.
4. Milk: Perhaps the simplest solution, a pint of milk will contain the same amount of protein as a shake and is cheap and easy. If there was ever a "Super-Drink" it has to be milk - it contains so many nutrients and minerals that are helpful to rebuilding our muscles, and is in fact very effective at re-hydrating yourself too.

Protein Packed Lunches

Many of us train in the morning, and as a result rather than taking specific protein products when we get home around mid-day, you can simply have a protein rich lunch in substitute. Below are three cheap (student) ideas for tasty and healthy, protein rich lunches:

• Poached Eggs On Toast: Simple, quick and easy. Eggs are another super-food for sure, they contain some of the best protein there is, and are packed with nutrients and relatively low fat. The myth that eating lots of eggs raises your cholesterol level was proven wrong a few years back as the cholesterol in eggs is in fact "good cholesterol". Carbohydrate is also important to take on after exercise as you need energy to start the repair of muscles. Wholegrain bread is a healthy choice and makes a good base for your any lunch.  
• Tuna Sandwiches: Tuna packs a serious protein punch; with over 30 grams in a standard tin. Mix it up with mayo and sweetcorn and have it in a sandwich or with pasta. 
• Beans On Toast: A great source of protein as well, and with plenty of carbs, fibre and vitamins in there too. Beans on toast is a cheap, simple and tasty way of getting your lunchtime protein.

So that's it. Simple really... Once you get back from your ride you need to eat something, which is rich in protein, carbs and nutrients to help your body start recovering as effectively and quickly as possible. There are a number of ways of doing that, and they don't have to cost the earth; but the consequence of not doing them can cost your cycling performance dearly. 

Weekend Watch: Ride The Divide Trailer

Ride The Divide Teaser from Ride The Divide on Vimeo.
A feature length documentary about a small group of adventurous mountain bikers who set out to race the longest established mountain bike route in the world.
Traversing over 2700 miles through the Rocky Mountains from Banff, Canada to the Mexican Border.

This has to be one of the most impressive events in the world. I would like to say I aspire to do it one day, but I'm really not sure I could hack it (and I don't say that a lot!) Chapeau to all that take part in it!

Weekend Watch: "Stunt Riding on a Carbon Road Bike"

I have no idea how you do this...but it is pretty impressive!
I wonder how many tyres he burst on those rocks?!

Hints and Tips: Riding in Groups/Pelotons

I was asked a week or so ago to write a piece on etiquette for riding in large groups or pelotons. Luckily the club that I ride with up at Uni on some Sundays: The Kenilworth Wheelers, have a great page on their website about "conduct during club rides". A large amount of the material below is sourced from there; I hope you find it interesting and that it will teach you or remind you about the generic rules for group riding.

Riding in The Group

1. When riding in a group, it is important to ride in a smooth and predictable manner, and concentrate on what is happening with the other riders around you. You should also be aware of the road conditions and terrain at all times, to ensure you keep a steady pace.
2. If the event is not a race, riders should organise into pairs - with the second pair back following directly behind the front pair. There is a tendency for riders to sit slightly to the side of one another, and overlap wheels, this is dangerous as it creates an echelon across the road. The Highway code states that cyclists are allowed to ride two abreast, when it does not impede other road users. As a result you should always single out on narrow lanes and hills. 
3. Ride close to the riders in front of you for maximum slipstreaming effect but only as close as you feel comfortable with. If you are less experienced leave a larger gap and if the road is wet, or there is a cross-wind, leave a larger gap.
4. Do not ride with your front wheel overlapping the rear wheel of the person in front. If the person in front makes a sudden move, your front wheel could be knocked from under you causing you and probably those around you to crash.
5. Do not ride hands-off in the group; this is an extremely dangerous practice. If you need to take both hands off the bars for any reason, then move to the rear of the group before doing so. Putting on or taking off a rain top whilst riding in the group is dangerous, if you need to put on/take off a rain top then either ask the group to stop when safe to do so or move to the very back of the group and let the other riders your intentions.
6. When pulling up at a road junction stay in two lines and do not scatter across the road. Don’t pass or crowd around vehicles that are waiting at the junction this only serves to annoy drivers and can be dangerous.
7. The best way to single out is that riders on the inside should in turn slightly accelerate to allow riders on the outside to in turn slip in behind them. A common reaction to an on coming car is to brake. This should be avoided if possible as it can have a hazardous “ripple” effect through the group.

Taking Turns On The Front
In most clubs, the standard procedure for changing the rider at the front:

• Firstly clearly tell the group that there is to be a change at the front.
• Then the rider on the outside at the front accelerates and moves over in front of the nearside rider.
• The outside riders then move up two positions and the last rider on the inside will move to the outside to reform into pairs

When at the front of the group don’t half-wheel the rider next to you (that is don’t ride with your front wheel always slightly ahead of him/her). This is not only anti-social but also causes the pace to rise as the rider who is being half-wheeled tries to keep up with the other rider thus destroying the whole ride.


Communication
Here are a few universal calls that are to be made when you are riding in a group and spot a particular hazard or problem:

• “Car down”: This warns of a vehicle coming towards the FRONT of the group.
• “Car up”: This warns of a vehicle coming towards the BACK of the group.
• “On the left”: This shout often accompanied by putting the left arm behind the back warns following  rider of an obstruction on the nearside of the road. This may be a parked car, a pedestrian etc.
• “Hole”: This shout accompanied by pointing to the road with the appropriate right or left hand is a warning that there is some hazard in the road. This may be a pothole, a branch, a brick, horse droppings etc.
• "Easy": This is a request to slow down and be careful, for example because there is a hazard ahead, a dog, some walkers etc. This shout is also used when approaching a junction or if there is a problem within the group, or because the group is breaking up because the speed is too high.
• “Stopping”: This is self explanatory. The group should avoid sudden braking and spreading across the road.
• “Puncture”: If you have a puncture (or a mechanical problem) then use this shout, it is important that  you hold your line as you slow down, don’t swerve or break suddenly, then the other riders can overtake or slow down in an orderly fashion and pull in to the side of the road at a safe spot and getoff the road. Don’t just stop and spread out over the road.
• “Horse”: You often encounter horses and riders on country roads. Remember horses are unpredictable animals. The rider on the front of the group, as well as warning the group with a shout of “Horse” should shout a warning to the horse rider of “cyclists behind”. Then, making sure that the horse rider is aware that we intend to pass, the group should then pass slowly and wide. Don’t forget to go slowly so that the group can reform afterwards. 

Nutrition: Alternative Energy Foods

Long rides such as Sportives or Century Rides require our bodies to take on a large number of calories, with specific nutritional qualities; in order to keep our legs spinning optimally. The modern energy food market is so broad and so developed, that when you begin shopping around for your "Event Diet", the choice can be overwhelming, both in terms of diversity and price.

Having completed 5 consecutive 'Century Ride' days coming back up through France on my touring trip last year [Link], and then starting 2012 with a Century Ride twice round the Isle of Wight; I have begun to learn quite a bit about what my body needs and wants for long hours in the saddle.

This blogpost is titled "Alternative Energy Foods"; I do not want to take away from the benefits of modern energy gels and bars; they have their place in every jersey pocket. But I have discovered that after a few days or even a few hours of consuming them your body wants something different, or at least your wallet often does! So I aim to post here a few ideas of different, more natural sources of energy that can get you through a long ride and leave you feeling ready for another Century (or four) the day/s after!

Pre-Ride Nutrition
The nutrition that you have before your ride is paramount in providing good, sustained performance. Not only will it fuel you for the first hour of riding, but it can provide valuable protein stores to help recovery from efforts the day before.
For me, nothing beats a bowl of porridge - I have it almost every day of the year; it's cheap, quick and easy (when done in the microwave). But most importantly, it is packed full of Low GI oats that provide sustained energy, and the milk has invaluable protein and nutrients in it, to keep your body going.
Normally I just have mine with a teaspoon of Golden Syrup, but it's a diverse base for anything that you might want to add; from banana to dried fruit; variation can make it a bit less boring when you have it day-in-day-out.


Instant Energy
Energy gels are an ideal source of fast-acting, effective, instant energy; but they are not the only sustenance out there for that sudden sugar hit:

• Jelly Babies or Beans: Cheap and effective, a handful of Jelly Babies or Jelly Beans will give you a good amount of tasty, instant sugar - you can stuff an open packet in your jersey pocket and reach in when you want to take a few out. Ideal for when you see a big hill in the distance that is going to require a bit more effort!
• Liquorice Allsorts: Another confectionery that I enjoy on the bike - good because they don't get too squished in a jersey pocket; it gives you something interesting to chew on when you have a long boring section of road, and provides a good amount of energy as well.
• Bananas: The cyclist's classic snack - bananas are great, they don't matter if they get wet or sweaty, and they give you a great energy hit, as well as containing important magnesium and potassium that are vital for muscle recovery.

Solid Snacks
The above "Instant Energy" snacks should not be used to try and provide sustained nutrition on a ride - they might taste great and give you a good "sugar hit"; but they won't keep you going for long. Instead you need more "solid" energy sources. In the world of modern, expensive energy food, this would be your energy bars; however below I have listed some of my favourite "alternatives":

• Home-made Flapjack: Quick and easy to make, my recipe for high energy flapjacks can be found in the nutrition tab at the top [Link]. They are a damn-sight cheaper than energy bars, and tastier in my opinion; and when kept in a sealed tub, they will last for a good few weeks.
• Stroop Waffles: These are apparently Lance Armstrong's favourite food on the bike; and perhaps it's my Dutch heritage, but they are also one of mine. You can buy them in individual packets from companies like Honey Stinger, but a far more economic way of getting them is in a large box of ten from your local healthfood store. They can be easily stashed in a jersey pocket when wrapped in foil, and they don't deteriorate too much when squashed about. Give them a go!
• Marzipan: Another European delight - marzipan is a fantastic source of energy and very tasty and easy to eat. You can buy 100g bars of it wrapped in chocolate from stores such as Lidl, at very reasonable prices. 
• Porridge (again!): If you have the ability to meet your "support team" or call back home/to the car mid-ride (especially on long rides like a century ride), then a food-flask of porridge is a great snack. It will give you all the benefits it did at the start of the ride, and when the weather is cold, it will help to warm you up too! 

Drinks
We all know the importance of hydration (1% dehydration leads to a ... etc. etc.), and there are plenty of ways to get fluid in you. On a hot summer day, when you are sweating a fair bit, there really isn't much substitute for good isotonic sports drinks to replace the lost salts and energy. However on colder days you can get away with a few alternatives, which can be less costly.

• Coffee: Caffeine has been proven to be a beneficial stimulant to endurance-athletes, and many of us cyclists love coffee. A warm cup in a cafe half way through your ride can really lift spirits, and give you a much needed kick. See my separate post of "Coffee - The Life Blood of Cyclists".
• Water On long "base-mile" rides in the winter, when you are not exerting your body too much; water can be an adequate fluid to take. You can stay hydrated and still burn off some of those Christmas Calories.
• Coca Cola: Similar to Coffee - with the caffeine benefits, a cold coke can be very refreshing, whatever time of year it is. It is surprising how often you see it coming out of pro-peleton musettes at feed-stations. The sugar can also help to give you a similar kick to an energy gel (or our above listed alternatives!).
• Neutral Flavour Energy Drink: This is what I use throughout the year on harder and longer rides. You can mix it with squash to give it different flavours, so you don't get bored, and it is a fair bit cheaper than it's flavoured companions. The PSP22 Neutral Fuel seems to work well for me; then on a hot day when you need the isotonic element, you can add a High 5 Zero tablet to give you back your much needed salts. 

Protein
Protein is a vital ingredient that many cyclists forget about in long rides. After a few hours of hard riding your muscles begin to feel the strain, and without protein they can't repair themselves. As a result, it seems beneficial to take on a small amount of protein towards the end of a long ride, both to stop muscles breaking down and to start recovery as soon as possible. You can get 4:1 drinks that contain protein; but again, their price and artificial flavours can deter you after a while. Below is my alternative:

• Mixed Nuts: A small packet of mixed nuts will provide 25 grams of protein per 100 grams. That is enough to get your muscles started in the repairing process. They are small and can be stuffed into a jersey pocket quite neatly. They are also a great source of energy to help replace calories at the end of a long ride, and salted versions can help to reduce cramping in hotter conditions. 

Post Ride Recovery
I'm going to write a separate post on post-ride recovery nutrition; but for now, check out the nutrition tab on the blog for my cheap, home-made recovery shake:  [Link].


I hope you've found this interesting, and it has given you a few things to put on your shopping list for those longer rides. Nutrition is of such importance in our sport, almost everything we eat matters...I hope I've shown that there is no reason that it always has to be energy bars and gels! 

Weekend Watch: Trek Winter Sessions Whistler

Oh to dream of dry trails and endless single-track...This week's Weekend Watch is an advert from Trek USA for their new 'Slash' Model - even if you're not a mountain biker, I'm sure you'll appreciate the stunning photography and back-drops.

Hints and Tips: Cold Weather Riding

In the last few days we have been subjected to a textbook level winter high pressure system: clear blue skies, sub-zero temperatures, starry nights and breathless wind conditions.

For many, this description sends literal, as well as physical shivers down the spine; the thought of icy roads, frozen extremities and potential tumbles; persuades many to stay indoors, or at best do a turbo session in the garage.

But this shouldn't have to be the case; these conditions can provide some of the most stunning scenery, and some of the most enjoyable riding that you will do all year. This post aims to give a few hints and tips of what you can do; firstly to get out riding in the cold conditions, and secondly to stay safe when you are out there.

Use the main roads - Sticking to the main-roads is an obvious tactic when there is ice about. The routes will almost certainly have been gritted and therefore ice is less of a risk. I often find that the icy conditions deter many car drivers from going on the roads as well, so even the B-roads are quieter than usual, making for more enjoyable riding.

Avoiding hills - Avoiding hills is a good move, especially if they take you down shaded or minor-road descents. It is often in the dips of valleys and shaded corners (where the temperature is slightly lower), that ice remains on the roads and accidents happen.

Off-road options - Going off-road is often safer in icy conditions, frosty grass compacts down and still provides grip, unlike black ice on tarmac. If you have the option of getting out on the mountain bike then consider it; the trails will be less muddy because of the hard-frosted ground, and if the worst does happen and you slip-up, I still reckon frozen mud is softer than asphalt!

Watch-out around Farmyards - Most of my sketchy moments on a bike have involved farmyards or field exits in some way. The small clumps of mud that get spun off the wheels of tractors as they leave fields and yards are worse than oil; flattened into the tarmac and frozen over, they will almost certainly cause a loss of traction when they are ridden over. As a result it pays dividends to pay extra caution around these areas and try and do a bit of gentle slalom riding around the mud-splats.

Slowing down - The brakes on my winter bike are a fair bit less responsive than on my summer bike; partly because I don't tune them with such precision, but also because it seems to make it safer. Allowing the brakes a longer time before them fully "grab" the rim means that there is less chance of the wheel locking up and skidding in winter conditions; it also encourages you to slow down more gently because you need to start applying the brakes sooner as you approach a stopping point.

Protect your extremities - Everyone knows that their head, hands and feet are important things to keep warm. Check out the following review pages:
Headwear
Socks, Shoes and Overshoes
Long Sleeve Jerseys
Waterproof Jackets

Windproof - I recently got my team winter training jacket, and I have to say, it is fantastic in the cold weather. When it was minus 5 degrees on Saturday and Sunday morning I wore it with just a long-sleeve base-layer underneath and I was the perfect temperature. The outer material is water repellent, completely wind resistant and very breathable; and the pit zips mean you can easily regulate temperature by letting in a few sharp intakes of cool air.
Check out the review of the Primal Paradigm Jacket HERE


I hope you've found the above hints and tips helpful; either as new information or just as a reminder to keep safe out there. There is no reason why cold weather should be an excuse for not getting out on the road or trails. Embrace the sub-zero temperatures and make the most of those frosty mornings; getting one-up on those that are still lying in bed feeling slightly guilty.

Weekend Watch: 'Rapha 1910 Challenge'

The 1910 Challenge from RAPHA on Vimeo.

The centenary of the Col du Tourmalet's inclusion in the Tour de France will be celebrated with a mountain-top finish on stage 17 of this year's edition of the race. As well as the special edition Tourmalet Jersey, Rapha honour the first ever Tour stage that tackled the Tourmalet with a tribute ride, The 1910 Challenge.

Weekend Watch: 'Life Cycles' Trailer

Life Cycles - Stance Films - OFFICIAL 2010 Mountain Bike Trailer from vas entertainment on Vimeo.

Life Cycles tells a spectacular story of the bike, from its creation to its eventual demise. A visually stunning journey, with thought provoking narration.

The 'Maillot Jaune' (Wightlink RT Jersey)

The Jersey I will be wearing next year, road racing for the Wightlink Race Team

Twice Round The Isle of Wight

Yesterday I ticked off the first of my 2012 Objectives: to ride two laps of the Isle of Wight Randonnee route.

It was a very enjoyable ride, with winter sunshine all day and a welcome tailwind down the west coast of the Island.

[ROUTE MAP AVAILABLE HERE (link)]

The Ride Stats:

• 110.6 Miles
• 06:47hrs Riding Time
• 16.2mph Average
• 4472Kcals Burnt (that's a few mince-pies)
• Estimated 2268m Ascent Elevation

We set off early just as the sun came up at 0800, and rode the first lap in 03:12 hours riding time. Stopping off at home for a quick bowl of pasta and a cup of coffee, we then began the second lap at about 1300. 

By the time we had reached Blackgang on the second lap the sun was setting over the Channel. The ominous storm clouds that brought today's F10 winds were building; it was quite a sight. Headtorches on, and tapping away, we completed the second lap in 03:35 hours riding time. Considering it was only a year and a half ago that 03:20 was a record for me for once round, both those times were pretty respectable.

I don't want to make it sound like it was easy, but I actually found the 110 miles surprisingly manageable. OK, so the pace wasn't that high, and the wind was in our favour; but I did have to physically push my riding partner up a few of the substantial climbs on the second lap and along the long military road.
I reckon it could become a "regular" training route in the summer, if I have a whole day to kill!

So it seems that the winter training is paying off; I'm looking forward to seeing how it translates into racing results in the coming months!