Ride Stats: February 2013

Fairly happy with February's Stats:
  • More hours and more miles that February last year
  • A good average speed
  • Higher numbers than January despite the shorter month
March will see the first race of the season, and hopefully some higher intensity training as well.
Also a bit of mountain biking on the Isle of Wight, can't wait! 

Spin Cycle Mag Issue 2: "Wiggo's World"

My first published piece in a magazine! 

I hope you like it; it's available for FREE in the second issue of Spin Cycle Mag at: http://t.co/EBl7VeEWh8 
DOWNLOAD IT NOW! It's a really great new publication. 
Touring: Route Plan for Le Havre to Florence

Touring: Route Plan for Le Havre to Florence


View Larger Map
This is the provisional route plan for a tour that I am thinking of doing in late August/early September. 
Le Havre on the north coast of France to Florence in Italy with a few lumps along the way...

Route:
- Le Havre
- Dijon
- Col de la Faucille
- Col de La Madeleine
- Col du Glandon
- Alp d'Huez
- Col du Galibier
- Col d'Izoard
- Col de la Bonette
- Col d'Eze
- Poggio di San Remo
- Cipressa
- Florence
    Distance: 1,123 miles
    Elevation: Yet to be calculated
    Duration: 16 days (including two rest days)

    Review: Bristol BUTT'R Chamois Cream

    A few weeks back I wrote a blog on Saddle Sore Prevention and Cure. It's a problem that many avid cyclists encounter along the road, and chamois cream is one thing that can really ease or even eliminate the discomfort.

    This cream is custom made by racer John Whittington in Bristol, and I have to say he knows his stuff! 

    The Bristol BUTT'R is marketed as an antiseptic ointment, with the active ingredient being tea-tree oil; it promises to tackle the greatest concern of saddle sores - infection. Making sure that your nether-regions are free of bacteria is a crucial step in eliminating saddle sores. 

    The cream certainly has a "buttery" consistence as well; beautifully thick, it stays put on your seat pad and vital chafe regions. This is a problem that I have had with other creams and they consequently lose their effectiveness after a few hours in the saddle. The BUTT'R has stayed firmly where you want it though, and the thick consistency also means that you don't need as much of the ointment as with other brands, so the big 200 gram pot is set to go a long way!

    Other active ingredients in John's mixture are lavender and peppermint; the lavender is just there to make you smell a bit nicer, especially good for when you are cycling with company! The peppermint provides a nice cooling feeling, and helps to reduce heat build-up that causes discomfort in the saddle. 

    Bristol BUTT'R then really is a rather lavish chamois cream that will be sure to ease any discomfort that you get in your vital region. Slap it on, and feel the soothing, sweet smelling and satisfying feeling.
    Just don't mix it up with your West Country Clotted Cream!

    Bristol BUTT'R Chamois Cream Introduction from John Whittington on Vimeo.

    Review: Carbonaut Clothing

    You're a cyclist. Riding your bike makes you who you are, it's in your blood. Your physique probably shows your hours spent in the saddle; slim upper body, leg muscles like Pop-eye and tan lines that are tattooed to your skin. Why shouldn't the clothes you wear reflect your ambition and passion as well?

    I came across Carbonaut when I was searching for an answer to just that question; what can cyclists wear (other than shorts) that will set them apart from everyone else on the high street? Carbonaut seem to provide the answer. Their range of clothing is custom designed for those that ride bikes; slim fitting, with long backs and long sleeves. This kit will keep you looking cool in the pub or riding to the shops.

    The quality of the products is impeccable as well; just like a Brooks Saddle or a Chris King headset, this kit is made to last; just how cyclists want it. Below I've written a short review of the two products that I have from Carbonaut, which have quickly become two of my favourite items in my wardrobe.


    The Monument Polo
    2012 was a great year for British cycling, so why not show that you are proud of your heritage. The Monument Polo is a subtle way of showing your appreciation for the union jack and the cyclists that have represented it over the years. Slim fitting, this 100% cotton polo is a real pleasure to wear; and would be just at home with a set of smart chinos at a summer do, as it would be in the garden. Show your passion for the union flag and look classy doing so.









    Café Vélo Hoody
    This is no ordinary hoody, it is unmistakeably a cyclist's hoody. The drop hem, long sleeves, and zipped back pocket show that this top is made for the bike. Slip it on and it is incredibly comfortable; the super soft cotton and high zip with neck-guard mean that you can zip it up on a winter's day and keep out the cold. The design has some very stylish touches as well; the chambray trim and ergonomic shoulder pleats show the real attention to detail and quality that has been put into this product. If you need one hoody, then it's this one; you'll never be accused of being a "hoody", just noted as being a cyclist.


    Two fantastic products from a great new British brand.

    Wear something different this spring; wear Carbonaut, and show the world that you are a cyclist on and off the bike.

    Review: 'The Beautiful Ride' Notebooks

    One thing that I find really helps my training and motivation is having a jotter to write down race details, results, training notes and workout ideas. It's even better if that jotter is a cycling themed notebook like these stunning jotters from The Beautiful Ride.

    The notebook I chose from their range (with much deliberation) is 'The Beautiful Road'. It really is a place to note down those thoughts of long-off tours and target races; the ambitions for your cycling career as you ride down the road of life. Suitably sporting the Albert Einstein quote "I thought of that whilst riding my bicycle".

    The notebooks are A5 in size, with 128 pages of plain high quality writing paper to put your ideas down on. There is a useful elastic strap to hold the book closed and keep all those essential race entry forms safe inside; as well as a strong hard cover that should last a good few 'seasons', and look smart on your desk or when it comes out of your kit bag.

    The notebooks aren't cheap; coming in at £18 (including First Class P&P), but for that you really do get a beautiful notebook; something comparable to a Moleskine book, and certainly a lot more individual and characterful. The notebooks come delicately wrapped in branded tissue paper, making them a perfect gift for your cycling friends and loved ones.

    Get organized this season. Make sure nothing slips your mind in your busy training, racing and work life balance.
    Have a Beautiful Ride in 2013.

    http://www.thebeautifulride.co.uk/

    Hints and Tips: Muscle Preparation and Recovery

    Most of us don't have a personal masseuse following us around to get our leg muscles in tip top condition again after a hard ride, or get them ready to race on the morning of the event. However there are some things that we can do as a bit of a substitute to try and ensure those pistons are firing as well as possible on the bike.

    Of course, the most important thing to get your muscles recovered is proper nutrition. For those that haven't read it before, have a look at my blog post: Nutrition: Eating for Recovery as a bit of a guide.

    What else can you do though?
    Firstly, here are a few tips (and a routine I often follow) to get your muscles recovered after a hard ride:
    1. Take a Shower or Bath: Especially after a long winter ride, warming your body up will help to get the blood flowing around to your extremities, and stop you seizing up.
    2. Muscle Rubs: This is something of a recent revelation for my routine, but I have found it to make a notable difference. I have been using a Deep Muscle Relief Rub from The Bakewell Soap Company. The rub has three active ingredients: Salicylic Acid - which relieves muscle aches caused by lactic acid build up, Cineol - which helps to relax muscles and joints, and Sesquiterpenes to reduce inflammation and bruising. Most people have probably used these natural ingredients before, but may recall them more readily under the plant names of Arnica and Cajeput. The rub is an easy and effective way of soothing tired muscles, you simply massage it into your legs and any other sore spots, and let the natural ingredients do the work. Many pros often favour natural remedies over chemical solutions, I certainly enjoy using this product a lot more than chemical based alternatives.
    3. Compression: Compression clothing is something that often has its efficacy disputed amongst sports people. However, I can say that the Skins compression tights that I purchased a year or so ago do make a difference (to me at least). Slip them on after a ride and your legs feel supported and more comfortable. In my honest opinion, I attribute a lot of the effectiveness to keeping the muscles warm and subtle, and stopping them seizing up; but either way, they feature in my recovery routine quite regularly.
    4. Gentle Exercise: I really notice it if I sit down for an entire afternoon writing a university paper or reading after a long ride. My muscles will seize up, and they won't be as ready for the next morning's ride. It is well worth doing some gentle exercise a few hours after you get back from a hard ride; this doesn't have to be much, it could just be walking the dog, or going to the shops; but it is important to keep the blood flowing to the leg muscles to flush out the lactic acid that has built up there.
    I hope those four tips will help your muscles recover better from some hard exertion and leave you feeling less sore and stiff after a long ride.


    Below I've put a few more tips, which can be used when you are preparing for an event, to keep those muscles in prime condition:
    1. Keep them Compressed: When you're travelling to an event, being sat is a car for a long time is not the best preparation for your muscles. To keep them in better condition, wear a pair of compression tights on longer journeys to keep the blood flowing. Make regular stops at services as well; get out of the car and go for a walk around to keep your muscles subtle.
    2. Warm-up: A warm up is so important, the shorter the race the longer the warm up. That means if you are doing a short crit you need to be fully warmed up, and have been on the turbo or rollers for a good 30 mins doing easy spinning and fast cadence sets, with your heart rate at a moderate exursion level. If it is a road race event, it is worth riding the circuit, or sections of it if possible. This will allow you to scope out the corners, but also free up your muscles; often the neutralized zone at the start of the race is one of the most intense bits! You don't want to be going into it cold!
    3. Muscle Rubs: After your warm up, it is worth using some muscle rub on any potential problem spots such as your joints. It will help to avoid injury and ease any potential pain, as well as loosening up those muscles to their maximum flexibility.
    So there you go, a few tips and tricks that can keep those muscles in good condition before and after an event or hard ride. For me, the big revelation has been the use of muscle rubs in my routine; it has eliminated problems that I sometimes had in cold weather with the muscles around my knee joints, and has made it a lot more comfortable on the bike. Look after your pistons and they'll keep you flying along even faster this season.

    Would a Leniency Policy for Drugs Cheats Work?

    Economic estimations based on OECD data for 23 countries and a 20 year time frame show positive and significant effects of leniency* programs for detecting and destabilizing cartels. My question is whether a leniency policy could work to oust drugs cartels and groups in cycling; it a potent query that has been suggested more than once by the UCI, USADA and other anti-doping agencies.

    The data alluded to above looks at mark-ups achieved by companies involved in cartels, and finds that the introduction of leniency programs lowered the price cost mark-up, and can therefore be considered to have been beneficial to competition, and beneficial to destabilizing cartel action. There are some problems with the data, as many other effects could have lowered mark-ups in the period of analysis, but overall we can consider that leniency policies have been beneficial.

    There are many things that link a cartel in business to a drugs ring in cycling; cartel activity is covert and secretive, cartel participation is illegal (with several managing directors imprisoned under the Enterprise Act in the UK for their participation in cartel activity) and cartel participation is largely conducted with the anticipation of monetary gains. Most importantly though, cartel activity is categorically condemned as damaging the economy; just as drugs rings could never be argued to be beneficial to cycling.

    There are some factors that set the two situations apart however; in cycling the incentives to be involved in a drugs program are not just monetary; there is the intangible merit of victory, even if it is tainted by a guilty conscience. Equally, coming clean about being involved in a drugs ring in cycling is likely to damage the reputation of the individual for the rest of their career, even if they are exempt from the bans and fines that their fellow cheats have placed upon them. The result of these two factors is that there is more incentive to uphold a drug ring's secrecy; there are more benefits to staying involved, and more benefits to not divesting the crime. For these reasons a leniency program seems less likely to work.

    So can we consider monetary incentives for leniency? Could we pay individuals to own-up to their crimes and "dob in" their fellow riders? Possibly, but again it is problematic; a cheat in business is rather different from a cheat in sport, mainly because sports cheats tend to tarnish their reputation for their life time. As a result the monetary incentives would have to be very large to encourage leniency; large enough that they could cover all the potential losses to earnings and status caused by tarnishing a career with admittance.

    Finally, we have to consider the possibility that an individual may not be believed when they do expose the crime. A case in point is Floyd Landis or Tyler Hamilton. At best the public refuse to believe them, but the authorities do (much like the Armstrong case with USADA). At worst, the individual may confess themselves, but then fail to provide significant evidence to condemn others, therefore losing any hope of leniency. These two potential outcomes reduce the likelihood of an individual ever confessing under a leniency policy for drugs use.

    So would a leniency policy work for drugs cheats in cycling? Unfortunately, I think not. There are too many incentives to continue to "collude" in a drugs programme, and too many possibilities that leniency will not produce the desired outcome for the individual. Monetary incentives may help, but they would have to be substantial; and you have to question the morality of paying individuals to admit to a crime!

    Drugs programmes then seem to be a classic case where prevention is better than cure. The fear of testing must be heightened, the loop-holes removed and the corrupt individuals dismissed. It is not enough to get the guilty to confess, the guilty must be eliminated from the sport altogether, excluding the need for a leniency program in the first instance.

    *A leniency program is when an individual will be exempt from punishment, or even rewarded for blowing the whistle on a cartel or criminal undertaking that he or she has been involved in.

    OK...You Got Me! I'm on EPO


    Calm Down...No I haven't turned into Lance Armstrong. This "EPO" is a rather lovely coffee bean blend from Paniagua CC, branded as 'Extract Paniagua Original'.

    Most of you will know of my love of coffee from my blog Coffee - The Life Blood of Cyclists, and I can safely assure you that this blend of Brazilian Daterra and Costa Rican beans is the only 'cocktail' that I am taking. It has a lovely deep aroma straight from the grinder, with definite chocolaty undertones. The perfect warming brew to set you up for a winter ride... dreaming of the warm mountains of South America. 

    Ride Stats: January 2013


    January's miles and hours are significantly down on last year, when my totals reach 963 miles and 58 hours in the saddle. I've got a fair few excuses for that though... After the Festive 500 I came down with a chest infection, that put me off the bike for around two weeks. Then mid-January the weather gods decided to dump a load of that white stuff, and I ended up on the rollers for almost a week. Then this week, I was in a hit and run accident, when a driver pulled out on me; fortunately I wasn't too badly hurt, but the bike didn't come off so lightly, so the later part of this week has been a write-off as well.

    In summary, I'll be glad to put January behind me to be honest; it's never a great month of the year for me, and I hope that as we edge closer to the racing season things will start to improve.

    *Note: For those that follow me on Strava and wonder why these numbers don't link up with my records on there, it is because I don't record my 95 miles a week commuting on Strava, nor do I include any indoor sessions.