Book Review: Ned Boulting's 'How I Won The Yellow Jumper'

Cycling is a sport of many emotions: the sympathy as the day-long breakaway gets caught, the adrenaline as the final sprint unfolds, the sense of pride as ‘your’ teams takes the victory. Unfortunately, sometimes, the disappointment and feeling of being cheated, as another doping scandal unfolds.

The mix of emotions is what makes the sport so engaging, so addictive, and so special. Ned Boulting’s ‘How I Won The Yellow Jumper’ captures the full spectrum of emotions that follows the Tour de France every year, and makes it the heart of global cycling culture. His ‘Dispatches from the Tour’ cover everything from the joy and perseverance of road-side fans, the fight and fury of the pent-up sprinter, the comedy of Le Tour’s toilettes, and the shame and disgrace of drug cases. This book has it all, but most important of all emotions, it also has humour.

Ned’s obvious naivety upon starting his coverage of the Tour de France in 2003 is almost painful to read at first; a football commentator come cycling reporter, you just have to wince and smile as he stumbles his way through his first tour, and unknowingly disparages some of the tour’s greatest features (calling the maillot jaune the “yellow jumper” is just the starter).

It is captivating though; Ned learns fast, and so do you as the reader. You are absorbed into the complex and often surprisingly unglamorous world of the backstage Tour de France. The persevering interviewer, the hotel reviewer, the foodie, the camper, the investigator; Ned is all of them rolled into one. He provides a view of Le Tour that I haven’t observed before. A perspective that is at times brutally honest, at times very personal; but fundamentally, a story of someone that has developed a fundamental love for the Tour de France, and passes that on to anyone that reads his words.

‘How I Won The Yellow Jumper’ manages to cover every aspect of the mega-event that the Tour de France has become. Yet, it does it in a manner that is great fun. Ned shows that whilst cycling is a great mix of emotions; the occasional disappointments, challenges and frustrations only work to emphasise the great. The book is a celebration of an event that has become a part of so many people’s July; and in a world of cycling literature which lately seems to be overwhelmed with confessions of doping, it is a hugely welcomed respite into a fun and light-hearted world.   

Training: The Advantages of Training With GPS

A month or so ago I posted a review of the rather excellent Garmin Edge 510 (Link), in which I mentioned further posts that I would be writing on the advantages of using GPS devices to improve your training, and in particular using features such as Live Tracking on the Edge 510.

This is the first in the series, in which I hope to highlight how training with GPS has advantages ranging from safety, to motivation, and avoiding over-training. I've laid them out in a list, which could be viewed as "pros" for buying a GPS, or good excuses for having spent some cash on one when your wife complains about it...


(1)  Data, Data, Data...
I've just finished an Economics degree; if there is one thing that they drummed into us more than anything else, it is that DATA IS KEY. Statistics is the basis of almost everything; there is no point in making a point if you can't back it up with data. With bike riding, and in particular training towards certain goals, this is just as important. If you don't have information like Heart Rate, Average Speed, Elevation Climbed, Wattage, and Distance, then you will find it very hard to firstly gauge if your training is working, and secondly understand why it is working, or not.

From the above list of variables, GPS devices such as the Edge 510 crucially provide elevation data, and are of course compatible with most power meters, so you can also get wattage readings.

Elevation is something that I have really enjoyed using since starting to train with GPS. When you go out on a ride it is often easy to just look at your average speed, and become disgruntled when it drops below your normal target. However, a key aspect of your average speed is the amount of climbing that you have done in a ride; naturally, the higher the elevation, the lower the average speed. Sometimes you can see that you have worked equally as hard as normal during a ride with a lower average speed, through heart rate readings. However, heart rate is such a changeable variable, that it is difficult to gauge the true work done using that as the only output. Elevation readings give you reassurance that yes, you many be one mile an hour slower than your last ride, but you also climbed twice as many hills! (Power is also another useful output variable, which I will turn to in further posts).

As well as providing valuable elevation readings, most modern GPS devices also allow for digital uploading of data, and storage on sites such as Garmin Connect and Strava. With these simple uploads it makes it very easy to keep track of your monthly mileage, climbing, and averages. These allow you to track progress, highlight why you may be feeling tired (if you have done more mileage than usual), and spot weaknesses or areas to improve upon compared to previous seasons.

Data is a crucial part of effective training; modern GPS devices such as the Garmin Edge 510 are designed to give you as much data as possible at your fingertips, and on your computer screen.

(2) Increased Safety with Live Tracking
The major advantage of the Garmin Edge 510 over the Edge 500 (and the 810 over the 800) is that it is equipped with smartphone connectivity, so you can link up to Live Tracking. To some, this may seem like a bit of gadgetry that is rather unnecessary, however it has an important role to play in increasing the safety of lone cyclists.

Live tracking allows a rider to sync their Garmin unit with a smartphone, then by providing the link to any individual, you facilitate them with the ability to track your progress whilst you ride. Not only will they be able to see your storming progress up that climb, but they will also be able to see where you have got to when you were meant to be back by 18:00 for dinner.

On a serious note, many cyclists often train alone, with no-one knowing where they are at a given time. It is always a bit of a concern that if you were to come off and be laying at the side of a less well used trail or road, how long would you be lying there before someone came and found you? Live tracking enables your family and friends to not only see when you stop, and therefore might have a problem, but also to pinpoint your accident location immediately if you do suffer a fall.


(3) MOTIVATION - The Strava/Garmin Connect Factor
I'll admit I have a seriously competitive streak in my blood somewhere. It doesn't always emerge, but when I'm on the bike it is one time it definitely boils to the surface. Using a GPS as a motivation device is a fantastic way to give your training a boost; using sites such as Garmin Connect and Strava to connect with fellow cyclists and spur you into getting out on the bike.

For example, back in December between Christmas Eve and New Year's Eve I took part in the Festive 500 (blog link). Would I have pulled myself out of a food induced coma and ridden 100kms every day for a week in the worst weather conditions that the Isle of Wight has experienced otherwise? Unlikely. The virtual "peer pressure" and visualisation of success is a huge motivation for many people; pushing them to get out on their bike, or get running, when they might not otherwise.

I cast a word of warning with Strava motivation, sometimes it can be too much. You still need to know when your body needs to rest, even if that means not finishing one of the "Challenges". But, used sensibly, it is a great tool, both for ride analysis and to add to your passion for the bike.


That brings to an end this blog; as you can see the advantages vary widely, and are significant too. GPS computers are not just another gadget, they are a tool to add to your armoury; to motivate you, keep you safer, and record your progress to keep your training structured and purposeful. They are an investment, and a great one to make when you can.

Race Report: Bletchingly Surrey League Road Race

Today Sam and I travelled to Bletchingly in Surrey for my second Surrey League road race this season. It would be fair to say it was a hot and hard day out.

The first lap of the race was eventful, with a horse bolting in front of the peloton, which stopped us for a good five minutes until the rider had picked herself up (unhurt), and caught up with it. We chased down a small break that had gone from the off, and it all came back together.

In the second lap of six, things started to heat up (temperature wise as well). Sam hit one of the many large potholes on the circuit and punctured; unfortunately ending his race. That left me as the only Wightlink-LCM Systems rider in the race, with the task of trying to compete against several large mainland teams. (Bit of deja-vu from the Redhill RR started!).

Breakaway attempts started going off the front of the pack thick and fast. I sat in the front four riders consistently, and desperate not to miss the break, tried to jump into every group that got a gap. With big teams of riders able to cover every break with just one of their riders though, it was hard to cover every one as the only rider from our team. In the end, on lap four of six, a break got off the front that I just didn't have the energy to get across to; unfortunately it was the one that stuck.

The break contained a rider from VC Meudon, who had a lot of riders in the race. Understandably none of their riders in the peloton were then willing to chase down the break; the unfortunate fact was that very few others in the main peloton at all seemed to be willing to chase down the break! The result?.... I ended up doing a lot of time on the front, and trying to break off the front in order to get across to the break. I paid for my earlier efforts though and just couldn't get away; lots of expended energy without anything to show for it.

The breakaway of three riders survived, and the VC Meudon rider went on to win. Chapeau to him! Unfortunately with all my efforts on the front when the road ramped up to the finish on the final lap my legs were empty of juice. I just about managed to hang on to take 7th in the main bunch (10th overall). Not a bad result, but I was kind of hoping for better I have to admit. It was a good day out though; a great circuit, and awesome weather, good to catch up with Sambo on the journey there and back too.

Review: Tyler Hamilton & Daniel Coyle's - 'The Secret Race'

"(This is) my story. Not a shiny, pretty myth about superheroes who win every time, but a human truth about one normal guy who tried to compete in a messed-up world and did his best; who made big mistakes and survived. That's the story I want to tell, and keep telling, partly because it will help the sport move forward, and partly because it helps me move forward" (p. 276)

Tyler Hamilton's story is a stark opposite to Lance Armstrong's best seller 'It's Not About The Bike'. This is not fiction, but fact; not an elaborate fairytale, but a brutal truth; not a money making scheme, but a confession.

Hamilton and Coyle give the truth, the whole truth, and nothing but the truth; they take you deep into the personal and professional life of Hamilton during his successful cycling career in the 1990s and early 2000s. Then, into his subsequent years of legal battles and law suits; initially trying to claim his own (false) innocence, and then later confessing the truth in a bid to open the world's eyes to the elaborate lie that was the success of the US Postal Service cycling team under Lance Armstrong's leadership.

The word 'empathy' best describes my emotions on finishing Hamilton's account. This was a man that never wanted to dope, never wanted to cheat; but felt forced into doing so by the pressure to compete, and the pressure from his team. Wanting only to achieve the highest possible level in his sport, Hamilton's story soon shows that in order to do so in the 1990/2000s you had to dope, had to give in, otherwise there was no hope of "levelling the playing field". He highlights how doping became an arms race between the sports "doctors" (including in particular the infamous Dr. Ferrari); an arms race where the riders were simply the pawns in a giant game of chess.

Hamilton's book is not a justification of doping, far from it, it thoroughly condemns the practice. However it does show that in the eyes of many, if not all, of the top riders at this time, it was a necessity. I think before we brand all dopers with the words "Dopers Suck", one must look at the bigger picture, see the riders' point of view, and question "What would you do?". Would you work tirelessly to get close to the top of your sport then sit back and watch others take the unfair advantage? Would you retire? Or would you give into the drugs and enable yourself to compete? It's a hard question to answer, but it is certainly one that has to be asked, before we condemn all cyclists in this era as liars and cheats.

What surprised me most, and shocked me, was Hamilton's account of Lance Armstrong's behaviour. As a teenager I fully admit I was an Armstrong supporter; I had posters, I had the books, I had watched all the documentaries. By 2013 however, when I heard his confession on Oprah, it was a moment of confirmation of something I had suspected for some time; like so many in his era, Lance too had doped.

What I had not realised was the attitude Lance took with his team mates, his doctors, and the legal battles that followed his career. As Hamilton puts it "Lance would do anything to win... anything."; as if it was almost a disease that Lance suffered from. That "anything" included firing lifetime friends from the team when they could be replaced by better riders, bullying riders into taking EPO, bullying the UCI and laboratories into covering up tests, and hiring the best lawyers money could buy to protect him from accusations of the truth. 'The Secret Race' changed my view of Armstrong; this man is far more a villain than a hero, all be it a villain who still had incredible athletic ability.

I would strongly urge all cyclists who are interested in the history of our sport to read 'The Secret Race'. It's not necessarily an enjoyable read, but it is a good read, and it teaches you a huge amount about the sport's past. It also teaches us to be thankful that the past is the past, and that in the modern cycling age things are rapidly moving towards a cleaner "level playing field". Doping will always be a stain on the blanket of cycling's history; but before trying to cover up that stain, we should realise how it got there and what allowed it to remain for so many years before things began to change.

Weekend Watch: The Tour de France Explained...

Review: Scicon Aero Comfort 2.0 TSA Bike Bag

Flying with your bike is a great way to get to that dream cycling destination quickly and comfortably; however, there is always a concern that your bike will be damaged by the rough hands of the baggage handlers in transit. The solution is a good quality bike bag or bike case.

That leaves you with the decision of whether to opt for a hard case or a soft bag. Both have pros and cons: a hard case will provide better protection, but they are heavier, so you stand to be penalised on the weight allowances for airlines, they also tend to be smaller so require more time consuming disassembly of your bike. 

Soft cases then, normally fall down on their level of protection. Enter the new evolution... the Aero Comfort 2.0 TSA from Scicon. The bag claims to provide the protection of a hard case, but with the reduced weight of a soft bag. Using an innovative rigid frame, the bike is clamped in place with just the removal of the wheels required. Minimal disassembly! The wheels are them placed into padded compartments, and soft foam padding surrounds all areas of the bike. The complete bag then weighs in at 7.7kgs; so that even with a 12kg bike in there, you will still be under the 20kg standard weight limit of most airlines!

Rather than describe in detail all the great features of the bag, and the very high build quality, I thought I would instead give a slightly different review and provide plenty of photos for you to browse through. 

What I will say is that the claim to providing the same protection as a hard case seems very true; I've given the bag a few pretty hard knocks and drops in testing, and the bike has come out completely unscathed.

Much like the Scicon Compact 430 Saddle Bag I reviewed a few weeks back, the attention to detail in the design is very high, and the quality is superb. It is no surprise that the Aero Comfort is the chosen bag of many pro cycling teams, including Orica GreenEdge, Saxo Tinkoff and Liquigas Cannondale. 

It's not cheap, coming in at £475 RRP (a similar price to a hard case), but then you get the protection of a hard case for a significantly lower weight; reducing your costs on the airlines. It is also worth noting that it is currently available in a bundle including two additional wheel bags for £333.75 from Wiggle Bike Shop (Link). 

Enjoy the photos!

Hints and Tips: Maintenance: Puncture Repair / Prevention

There aren't many things more frustrating or demoralising when you're out on a bike ride, than realising that you have a puncture. That sound, feel and moment of realisation, as your little world deflates. There's only one thing for it, pull up by the side of the road or trail and fix it. But there are so many options when it comes to puncture repair, and it's difficult to know which option is best; below I take a brief look at some of the methods and options you have when the puncture devil strikes...

Prevention: Self Sealing Tubes
Prevention is often better than cure, that's certainly the case with punctures. There are two primary ways to prevent punctures on bikes: the tyres, and the tubes. Get yourself a good set of tyres on a road bike and you will usually be able to eliminate all but the worst punctures. For some tyre recommendations, check out my reviews page: (LINK). However, when you're mountain biking the tyre is rarely enough to prevent the thorns and flints from eventually getting through and piercing the inner tube.

What's the solution? Well one is self sealing inner tubes, such as the Dr. Sludge tubes from Weldtite. Self sealing tubes contain a fibrous solution, which when a hole is created in the tube, gets sucked into the hole by the out-flowing air, and then sets solid to fill the gap. The result is that thorns and sharp objects stick in your tyre, but they are sealed in there by the tube's solution, so don't allow air to escape.

Self sealing tubes are a great, cheap solution to puncture protection. They can be bought as a ready-filled tube, or you can buy a bottle of the sealant, which can be applied to either Presta or Schrader valves, by removing the valve core (Dr. Sludge sealant has a tool included so you can do this with Schrader valves), then squeezing the sealant in through the provided hose on the bottle.

Self sealing tubes do have some disadvantages; namely they add rotational weight to your wheels, and can cause the wheels to oscillate as the sealant moves around inside the tyre. However, these are a small price to pay, when you can eliminate a large percentage of flats with the sealant.

N.B. It is worth noting, that because the sealant needs to contact the hole to set itself in place in the first instance, it requires the tyre to be rotating. Therefore if you hear your tyre puncture, don't stop, try to keep on riding, or flip the bike upside down and spin the wheel; this will allow the sealant to move around within the tube and reach the hole.

Quick Repair #1: Instant Patches
You've punctured, you don't have a spare tube that you can put in, but you need a quick repair. One option is self seal patches; which provide a quick and instant repair to a punctured tube.

The Red Devil patches from Weldtite come in a neat small box, which will easily fit in any saddle bag or jersey pocket. In the box are the patches and a piece of sand-paper; all you have to do is find the hole in the tube (by re-inflating it when it's out of the tyre and listening for where the hissing is coming from). Then you gently roughen the surface with the sandpaper, and apply the patch like it was a plaster.

Instant patches have many advantages; they're easier to store, there's no glue, and they're quick! The slight disadvantage is that the adhesive on them is not as strong as on traditional vulcanised patches; as a result they do tend to leak air in the longer term, especially with high pressure road tubes. The verdict? These are perfect for when you're caught out without a spare tube, or you have already used your spare. They will get you back on the road quickly and easily, and they can always be removed and a traditional stronger patch applied when you get home.

Quick Repair #2: Aerosol Tyre Solution
Another quick fix, for when you really need to get back on the trail quickly is an aerosol tyre sealant. The concept and use is simple; the aerosol contains a latex mixture much like the Dr. Sludge self sealing tubes, but is also in a pressurized can, with enough air in it to reflate a tyre.

To operate the tyre seal you simply screw the tube onto the valve (making sure the valve is open if it's a Presta valve); then you press down on the button on the top of the can and the tube fills with air and tyre sealant.

This is the ultimate in quick fix; you don't have to remove the tube, you don't even have to remove the wheel. It can have a tyre re-inflated, and re-sealed within a minute or two. However, it does have its disadvantages; as the sealant dries it tends to clog up the valve, so you will need to replace the tube when you get home; additionally, it isn't an overly cheap solution at around £7 a can. Those issues are often forgotten though if you are stuck in the cold, and just want to get moving again quickly; that's where this solution really comes into it's own. The can contains enough air and sealant to seal even a 29 inch mountain bike tyre, and I have managed to use it on two road tyres, this helps to reduce the cost burden significantly.

N.B. This kind of sealant will not seal large gashes in tyres, or "snake bite" punctures that often occur when you hit a large pot hole. It is designed for small protruding objects such as thorns, or small shards of glass.

Permanent Repair: Traditional Repair Kits
If you've got a puncture tube, the most reliable, effective and long-lasting repair you can make is with a traditional vulcanising solution puncture repair kit.

Admittedly this is also the most complex, and most time consuming solution, which is why many people opt to simply replace the tube rather than fix punctured tubes. However, for those on a budget, or those without the luxury of a box full of tubes (such as tourers), these kits are a must.

The Cure.C.Cure from Weldtite is one of the best known puncture repairs around; it has evolved over the years as a good value, reliable solution. In the box you get an assortment of patch sizes, a piece of sandpaper, a crayon, a piece of chalk and the vulcanising solution. What are all these for?

• Step 1: Find the hole in the tube - by re-inflating the tube, and listening for the hissing noise. If the puncture is really small, so there is no audible hiss, then fill a bowl with water and hold the tube down in the water; as you rotate the tube, you should find a small stream of bubbles coming out of the hole.
• Step 2: Dry the tube, and mark the puncture using the small crayon provided. Deflate the tube.
• Step 3: Abrade the surface with the sandpaper so that the glue sticks better.
• Step 4: Apply the vulcanising solution to the tube, spreading it out so that is creates a circle the size of the patch with the hole in the centre. Leave the solution to dry until it goes a cloudy colour.
• Step 5: Put the repair patch onto the glued area, pressing it down very firmly, and smoothing it out, from the centre of the patch outwards. Hold in place for at least two minutes.
• Step 6: If there is any glue around the edge of the patch grate some chalk onto it using the grater on the back of the plastic box; this will stop the tube trying to stick to the tyre when you put it back in.
• Step 7: Ideally re-inflate the tube and leave it overnight to see if the puncture has sealed properly. Then re-fit the tube to the wheel. If you don't have that luxury, just pop it back in the wheel and hope that it has!

That's it. A simple process really, but one that many people try to avoid. It is a worthwhile skill to learn, especially if you are going away from a bike shop or workshop for a long time and have a limited supply of tubes. Some parts of the process can be eliminated if they are unnecessary, such as marking the tube with the crayon, and grating the chalk (some puncture repair kits such as the Weldtite Airtite kit do not contain these objects). The trick is to practise, don't be put off if your first one doesn't work, it can take time to perfect the task. Just remember to put enough glue on to cover the full area of the patch, and press down hard on the patch when you apply it, to help squeeze out any air bubbles, and improve the chance of bonding. Good Luck!

N.B. Once the vulcanising solution has been opened for the first time, it has a limited life span, as it begins to cure within the tube. You can postpone this slightly by screwing the top on tight and wrapping the tube in a very small money bag or similar. Alternatively, if you have a box of tubes, just leave the punctured tubes until you have five or so to fix in one go, and then use the majority of the tube in one repair session.

So there you have four methods to prevent and cure a puncture; I hope that it will help you to get back on the trail or road as soon as possible, and keep you riding all season long!

Weekend Watch: Orica GreenEDGE AC/DC Tribute

The Aussie boys do it again... Viral video advertising at its best!

Nutrition Review: Sports Supplements: Nordic Oil Omega 3

In the perfect world, sports supplements would not be necessary; we would all have diets containing everything we needed. But unfortunately that's not the case; our lives are often too busy, too restricted, too regimented, to ensure that we get the perfect balanced diet to ensure our bodies are functioning at their maximum. Enter the world of sports supplements, and in particular in this post, Nordic Oil's High Grade Omega 3 supplement.

Over the last month or so I've been testing out the Nordic Oil capsules; a daily supplement containing both Omega 3 fish oils and Vitamin D. I've taken similar Omega 3 supplements in the past, and this is as effective as they get in my experience. Other athletes, including Chrissie Wellington (the four time female World Ironman Champion) have agreed and endorsed the product.

So what is the benefit of taking high grade Omega 3 and Vitamin D supplements? Here's the science bit:

"Omega 3 is an essential fatty acid. Essential fatty acids cannot be made by the body, and can only be consumed within the diet. Omega 3 contains the fatty acids that are known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA is influential on behaviour and mood, as well having shown significant effect in lowering inflammation throughout the body. DHA on the other hand, is proven essential to pre- and postnatal brain development. The primary thing to look for in an Omega 3 supplement should be EPA and DHA content."

The thing that makes Nordic Oil different from other Omega 3 supplements is its high content of EPA and DHA; this is what makes it a "High Grade Oil".

As mentioned above Omega 3 helps to reduce inflammation; in areas ranging from the joints to the lungs. It also helps to reduce the risk of heart disease, and reduces the viscosity of the blood. It has even been proven to reduce the level of mental deterioration and macular (sight) degeneration. Fortunately for me I have yet to reach the stage of my life where I need to worry about the latter of these ailments, but the reduction of inflammation of muscles, joints and the lungs is a constant concern for cyclists. Since starting to use the oils I have found a notable reduction in the inflammation of my knees and wrists, which occasionally occurred after long rides, particularly on the mountain bike. As a result, I am keen to promote the product to others that may suffer similar problems, in the hope that it might help them too.

Nordic Oil can be purchased from Nordicoil.co.uk, and from select UK pharmacies.  

Review: Sportique Balms and Body Care Products

Sportique has a clear mission with its skin and body care products: to produce completely natural, highest quality balms, ointments and creams for the active sports person. Over the last few weeks I have been testing out the products from their range that are particularly tailored towards the cyclist's world; including muscle rubs, massage oil and chamois cream. I've been thoroughly impressed by every product that I have tried, and every product has been different. Below I give a short review of each product within the cycling range...

Century Riding Cream (Chamois Cream)
The Sportique Century Riding Cream is essentially a high end chamois cream; a friction reducing bottom butter that will help to avoid saddle sores, irritation and abrasion during long rides.

The product is completely natural (like all the Sportique formulas), so it doesn't have any petroleum jelly or other synthetics mixed in there.The natural botanical nature of the product is also reflected in the fragrance; it is a herby, subtle scent, which is very pleasant to use.

The cream itself is beautifully thick, and as a result does its job very well. Smother it onto your nether-regions and/or your chamois, and it stays put whatever the weather and mileage you can throw its way. I used it during the South Downs Way Challenge, and it stayed put with 14 hours of riding!

The cream also has the added benefit over many rivals that it is anti-bacterial and anti-fungal. Your undersides tend to get rather warm and moist when you are out riding for a long time, which creates a perfect breeding ground for infection. This cream actively fights against that, and certainly seems to be effective at preventing infected saddle sores.

At just over £11 from Wiggle Bike Shop for 180ml, the cream is quite dear, but the thick nature of it, and the quality of it means it should last for a long time, as you only need to use a small quantity. As a result, it presents great value for money, and a worthwhile investment to keep your bottom happy!

Get Going Cream and Warming Up Oil
Pre-exercise muscle rubs are becoming increasingly common in the amateur peloton, and for good reason; using a warming up cream can reduce the time needed to get warm blood flowing to your muscles, and so help prevent injury and damage.

Embrocation doesn't have to smell like toxic chemicals though, both the Get Going Cream and Massage Oil from Sportique are completely natural and botanical. Yet they are both highly effective; giving a soft warming sensation as they stimulate the blood vessels under the skin, and increase blood flow to your muscles. I have been very pleased to have them to use before cold races, and on wet days.

Both products can also be used as after-exercise massage treatments, and they work very admirably for this;  soothing your skin and muscles after a hard ride, and aiding the recovery process.

The Get Going Cream is £9 for 100ml from Wiggle
The Warming Up Oil is £14 for 100ml from Wiggle.
Both very reasonable for well performing products.

Post-Activity Muscle Cooling Cream
Post exercise, there are different benefits to warming muscle rubs and cooling muscle rubs, which I have explained in detail in a previous review (Link). Cooling agents are largely beneficial when a muscle is inflamed; they can help by reducing the inflammation and so facilitating recovery.  The Cooling Cream from Sportique does this very successfully, and of course in a natural way.

The cream contains peppermint oil and eucalyptus oil which give a very notable cooling sensation to the skin and muscle beneath. The peppermint gives the cream a pleasant scent, and the consistency is both non-greasy and easily absorbed due to the soothing Shea butter used in the ingredients. I have found it very effective at helping to reduce soreness on small sprains or muscle tears that have occurred during hard training exertions and racing.

The Cooling Cream is available from select distributors in the UK.

Joint and Muscle Relief Gel
When your day in the saddle has really been a tough one, you often find that your muscles and joints are tense, sore and stiff. The Joint and Muscle Relief Gel contains arnica and ginger, which have proven (natural) capabilities of calming and relaxing muscles.

The cream/gel also contains Scutellaria; a botanical extract that releases endorphins and calms over-active nerves to relieve pain and tension in joints.

I've used the Joint and Muscle Relief Gel on my knees and lower back after long rides, and have found it effective at relieving the tension in those areas. It has a very pleasant botanical smell, and is easily applied and absorbed; definitely one to pack in your bag when you head off for that hard ride this summer!

Road Rash Balm
Fortunately I have not had the need to use the Road Rash Balm from Sportique in earnest yet. However, it promises to be a very effective cream at reducing the irritation and damage caused by road rash.

It contains cooling agents, antibacterial neem oil, and soothing wheat germ oil. It can be used on even the most minor ailments such as scrapes and cuts, and it is entirely natural like the rest of the Sportique range. Accidents happen in cycling, this kind of treatment can go a long way to soothing the pain.
£9.45 for 20ml tube from Wiggle Bike Shop

UV Protection Lipguard
Last summer I had a real problem with chapped lips; sailing and cycling have to be two sports that are the worst for drying out your lips with the wind, and then baking them dry with the sun; leading to some very uncomfortable cracking. I have tried LOTS of lip balms, from many major brands, and have to say that this Lipguard from Sportique is by far one of the best. Mainly because it is highly water and sweat resistant; ideal for when you are taking regular sips from a drinks bottle, or getting bombarded in the face by constant spray. It will definitely be in my jersey pocket and lifejacket this summer.


I have been thoroughly impressed by all of the Sportique products that I have tried. I've always been a strong advocate of using natural products wherever possible, and Sportique has done a sterling job of harnessing the power of botanicals to provide effective skincare and recovery products. They are certainly worth a try.

Nutrition Plan: Middle and Long Distance Sportive Events

In March I wrote a post on Race Nutrition Strategy; the basic message of the post was fuel up before the race, take solid food on during the race whilst you can, and the pace is low, then as the intensity builds switch to energy gels and plenty of energy drink.

However, for many readers of the blog, a Sportive event rather than a race will be the main focus of your season; that big ride will be what your training has been building up to all season, and will often be the biggest day on the bike. Although I race far more than I ride sportives now, many of my long training rides are similar in length and intensity to a middle or long distance sportive. In this post I look at the distinctly different kind of nutritional plan that I would adopt for a sportive or long ride, compared to a race situation.


Pre-Event Nutrition
What you put into your body in the lead up to any event is as important, if not more important, than what you take during the event. For the first few hours of the ride, it is the stores of energy and glycogen in your body that you will be running on, and it is vital to make sure these, as well as hydration, are addressed.

Firstly hydration: starting the day before the event, make sure that your body is fully hydrated; the easiest way to tell this, is that your urine should be a light yellow, definitely not dark orange! Hydrate by drinking plenty of water, avoiding alcohol and excess amounts of caffeine, and steering clear of fizzy drinks. Continue drinking plenty on the morning of the event, especially when travelling; a very effective way of ensuring hydration is using effervescent electrolyte tablets; such as the ElectroTabs from Maxifuel. These are low cost, and they provide you with all the essential salts that you need to avoid cramping caused by dehydration. The added benefit is that they also make water a bit more interesting, so encourage you to drink more!

The second item to address pre-event is food. The message here is very similar to fuelling up before a race: "The night before the event have a large carbohydrate rich meal; I usually aim for 180 grams of dried pasta for example, with chicken or tuna. Try to avoid spicy food that might upset your stomach or degrade your sleep, and try to avoid too many dairy products for the same reason. If you want to have a pudding with your meal the night before, then avoid the stodgy puddings; instead think about one of the puddings suggested in my blog: Cycling Puddings." The message is simple really; the night before, get in plenty of carbohydrate, a little bit of protein to ensure your muscles are in peak condition, and have nothing too adventurous, even if that nice Indian next to the hotel does look rather good!

On the morning of the event aim for a substantial breakfast 3-4 hours before the event start; breakfasts can be largely as normal, just super-sized! When I say normal, that is assuming you normally have cereal, porridge, yoghurt, fresh fruit and some coffee, not a big fry up! Fuel up on low GI foods like oats and wholegrain bread, and avoid the overly sugary cereals like SugarPuffs. Keep drinking as well; fruit juice is a good way to start pumping up your blood sugar, with fructose rather than the sucrose found in sugary cereals.

Making your way to the start, keep drinking and keep eating. A little and often is the key; don't stuff yourself, and give yourself a feeling of being bloated, just have a banana or an energy bar every hour leading up to the event.

The Main Event
It is during sportive events and long rides that my nutrition advice fundamentally differs from a race situation.  During a typical UK road race you are typically trying to pump your body full of as much sugar and instant energy as possible; with the objective of having that extra power when you need it. In a sportive event, often the objective is just to finish, and you are likely to be out on the bike for far longer than during a race. The key here then is sustainability.

Solid food - The first thing that I change on sportives is swapping the majority of the energy gels in my back pocket for solid food and energy bars. This is made easier in most sportive events because of the provisioned feed stations, which save you from even carrying bars and food around with you. My favourite bars at the moment are the Maxifuel ViperBoost Bars; the dark chocolate and cereal flavour is tasty, and is much like a normal cereal bar, yet it has the added benefit of containing a shot of caffeine and guarana, helping you to stay focussed for those technical descents and keep the muscles firing for the next climb. I intermix these bars with solid food that you can get on most good sportive stations like bananas, flapjack and oranges. The key message here is that when you are out on the bike for a long day, you cannot rely on pumping your body with just sugar; even the Pro's have sandwiches, cake and the like to keep them going when they are out all day. If you try to survive on energy gels you'll be feeling pretty rough at the end, and your digestive system won't thank you for it. Try to focus on eating more solid foods, saving those energy gels for towards the end of the event when levels are running low, and you really need a boost. 

Drink - Drinking high concentrate energy drink all day long can also have some rather unwanted effects on your stomach, so for sportive events and longer rides I also change my tack here slightly. On my bike I carry two bottles; one with water and two ElectroTabs in, the other with a 3:1 carbohydrate-protein mix in; such as Maxifuel RecoverMax. This combination means that on hot days you have something less sticky to drink with the ElectroTabs, but something that will keep you hydrated better than water. With the 3:1 mix, you also have a hydrating drink, but additionally you gain a small serving of protein per bottle, which can help to keep your muscles functioning all day long, and repair the minor tears and damage done through exertion.

The idea then is that in long all day events, don't rely on sugar in the form of energy gels and energy drink alone. Try to get some normal foods in at the feed stations, intermixed with energy bars. Stay hydrated with easy to drink fluids, and give your body a little protein to start the repair process early. When you do begin to feel your energy running low, by all means pump yourself up on a gel and a bottle of high-concentrate energy drink, but don't make this the first and only port of call for fuelling your body.


Post Event
If you follow the above plan, hopefully you will finish the event feeling tired, but still well fed and well hydrated; without the stomach cramps that can occur from not eating enough proper food all day. The key after the event is recovery; your consumption of the protein / carbohydrate mix throughout the day will have already started the process, but immediately upon finishing aim to have a protein shake or milkshake, and then within an hour of finishing have a decent meal of solid food containing a good serving of protein. For more advice on recovery nutrition, have a read of my posts on Recovery. Don't forget to keep drinking and re-hydrating even after the event as well, your muscles need fluid to repair! That means have a few lime and sodas before hitting the hard stuff in the pub at the finish line!