The season begins... on Surrey roads

My 2010 race season is underway. After our team finally affiliated to the the Surrey League I was clear race in their Alfold Crossways road race organised by Festival. The racing began in the morning with the 3rd cats on the Kirdford circuit and Twitter friend @jaymcstay warned of the potholes claiming victim after victim with punctures.

Rather unusually I was forced to use my old trusty Viner EOM 16.5 race bike as I had last minute issues with my Giant, our AW Cycles team issue (albeit 2009 issue for me). Whilst not the lightest bike in the world it is a lovely bike to ride and with the road surface being what it was probably the most suitable frame material.

After signing on (race number 49), I was pleasantly surprised to discover team mate Matt (Melville) there too. Matt is the super start rider of the team and has been putting in huge amounts of work in preparation for the season. Also, his new team bike had only just been built up and he was pretty anxious to test it out.

At 1.30pm we set out for 5 and a bit laps of an undulating course around the Loxwood-Alfold-Plaistow area of Surrey. The lengthy neutral zone was a useful way to see how just how bad the surface was. My race tactic was to ride near the front and go with as many moves as possible, but not attack or be aggressive. I wanted to gauge how strong I was for this time of the year.

With the race underway immediately a few guys attempted to form breaks, but the mighty Ben (Instone) simply powered his way to any escapees offering everyone else a free ride across in the process. His testing ability clearly on display. For the majority of the race the pattern of attacks followed by Ben reeling them back in while the group held on continued. Matt had his fair share of aggressive riding - using the inclines to launch his attacks. On one accession it seemed to work when he got away with Andy (Bryson), from DCH (eventual winner of the race). The two had ridden superbly well until Matt's energy reserves ran out and ultimately forced to retreat and join the rest of the group. I handed him my spare bottle to tie him over for the remainder of the last lap.

Within the final 5km's the main chasing group became fractured with small groups of riders forming. By this time Matt had moved up front with me and we began to sprint for home. Content with the work I'd done during the race I eased back slightly and rolled in 14th. Matt finished a respectable 12th, however the bulk of the field not finishing at all. Special note for Chris Tune who I'd not seen race for ages, put in a sterling effort always attentive and quick to react.

Whilst not my best result I had a great day out in the cold sunshine finally finding a moment to express my physical form.

Final result:

1. Andy Bryson (DHCyclesport) 2:59:00
2 James Makepeace
3. Nick Abraham
12. Matt Melville (AW Cycles RT)
14. Rob Enslin (AW Cycles RT)

Physio stats - unavailable as I did not monitor or record any race performance data.

UK's Cape Epic 2010 route presentation: My nutrition talk

The Cape Epic (Epic) comes around once a year, usually around March (21st - 28th March this year). With the CE gaining increasing popularity yearly, it's big business. When I rode the 2005 edition it was still relatively new attracting a modest field by its current standards. With UCI points up for grabs, top riders, spanning the globe, descend on Cape Town to put their bodies through 8 days of epic hell.

Andrew Clayton from Pedal Studio, a spinning studio in Putney, put on an pre-Cape Epic event to offer advice to race entrants and to unveil the 2010 route. Andrew asked me to come along and give a short talk on nutrition. There's so much information on nutrition out there, a lot of it very technical, so I prepared a few slides on the practical side of nutrition within the context of the Epic. By way of an introduction to nutrition I reminded the listeners about the basic breakdown of the nutritional components:

1. Protein - helps repair the muscle tissue (recovery)
2. Water and salts - eliminate wastes, temperature control and helps digestion
3. Carbohydrates - fuel muscles (keeps you going and helps recovery)

Here's a summary of what I spoke about.

1. Develop good habits

The main reason people don't drink or eat is because they are just not in the habit of doing so.

• Start good habits now! Makes drinking a lot easier
• Drink at work and home (not only on the bike)
• Bottle is your best friend - carry one everywhere
• Learn to eat and drink while you train
  

2. Know your body - conditioning

The Epic is no ordinary race. Every stage is a race in itself. Before a rider undertakes to punish his or her body this severely it's important to know your own limits - just how far can you push it before it 'breaks'.

If you look at this typical Epic pattern (8-day stage race):

pre-fuel/hydrate > race > refuel/rehydrate > recover (day 1)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 2)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 3)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 4)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 5)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 6)
> pre-fuel/hydrate > race > refuel/rehydrate > recover (day 7)
> pre-fuel/hydrate > race (day 8)

Pretty monotonous right?

There's a lot of fueling and hydration taking place so it's important that your body becomes accustomed to the repetitious nature of this feeding.

The single best way to prepare yourself is to mimic this behavior. Try using a block of training to expose yourself to it before you ride the Epic. If you find you're suffering from ill feelings you still have time to change your products or habit.


3. Planning

Nothing beats planning, right? Not enough can be said to emphasise planning. A notable benefit to good planning is reducing stress. If you're stressed you'll suffer. The only stress you need to deal with is the stress of the race (the inherent race stress - not self-inflicted stress). Here are a few specifics to look at:

• No shortcuts to nutrition - just do it
• Good planning controls your stress (the right type of stress)
• Packing: organise your nutrition to make it accessible and easy to reach
• Stock - how much and what to take? (buy UK or SA?)
• Times: meal, wake up, flights
  

4. Food and equipment

How you consume your nutritional products is important. From the type of bottle to drink with to where and how you carry your energy bars.

• Coffee and tea (go easy)
• Gels - convenient, easy to measure, messy
• Bars - solid food, minerals, convenient, but avoid chocolate-coated
• Supplements
• Use the 3 feed stations wisely (water, energade (*SA) & coke)
• Personal snacks (foiled portions from breakfast) & savoury
• Bottles vs Hydration pack - personal choice
• Anti-cramp tables (emergency)

5. BDA (before, during and after)

If you pick up any nutrition book you'll find the same information written: drink and eat before, during and after you race or train. There's a reason for that... because it's been proven time and time again that it's the most effective way to support you during the event and prepare you for recovery.

Before - water, water, water, good breakfast, berocca
During - water, energy drink, solid food (use feed stations)
After - recovery drink (within 30mins), water, water, water, good meal.

If you lose your appetite get some help. You NEED to be eating and drinking.

View the slide show.

[Me presenting 'Looking after you!' at the UK's Cape Epic route announcement evening in Putney]

Inspiration to train (feel it)

Yesterday I wrote about staying off icy roads to avoid accidents and ill health. I suggested 8 alternative ways to keep the heart pumping and maintain condition.

In the video below (by Landis Fields, PUSH PULL) see if you can relate to any of the details portrayed in it (facial expressions, sweat, kit, bikes, terrain) then watch it again and really feel it. The next time you're looking for inspiration watch it again and go train.

PUSH PULL from Landis Fields on Vimeo.

Don't ride on the road when it's freezing

Well our (UK) winter is truly here. With crazy cold temperatures and buckets of rain, training has not been easy. Recently we've had snow making road riding near impossible. Two nights before Christmas I decided to ride home from work. What seemed like fun at the start ended up being a nightmare. With snow on the roads and no grit I ended up riding really slowly and consequently freezing. What should have been 1:45hrs to get home took close on 3hrs.

What lead me to write this post was seeing 2 guys pushing their road bikes today and someone else's bike too, after returning from a mountain bike ride this morning. It was obvious. Their riding partner had fallen and they were taking the fallen rider's bike home. So, why do people insist on riding on the road when the conditions simply won't allow it? I don't know?

When the conditions are bad why not look to alternative methods to train (exercise)? Normally, when the conditions are bad I either jump on the indoor trainer, go for a run or enjoy great trails on the mountain bike. I don't spend long times on the trainer and limit my runs to no more than 45mins, but riding in frosty conditions is so much fun and way safer too.

When the conditions are bad (dangerous) there are other ways to keep up your training:

1. Indoor static trainer

2. Mountain biking

3. Rollers

4. Jog/Run

5. Gym training

6. Squash

7. Swimming

8. Spinning.

What other training exercises would you recommend?

Orbana healthy energy drink: part 1 (intro)

Whilst visiting Leisure Industry Week, an exhibition for the B2B leisure industry, I met the Orbana team. As exhibitors at LIW, Orbana were there to speak with potential buyers interested in sports nutrition products. The difficulty for any supplier supplying this market is the stiff competition they face. The sports nutrition industry attracts huge interest and worth millions of pounds so everyone wants a piece of this action.

Heard it all before
I've moved past the stage of asking suppliers too much about their products. Most seem to proclaim their products are 'unique': natural ingredients, all the vitamins, perfect balance of carbs to proteins and so on. I'm looking for their USP (Unique Selling Point)... what makes you stand out from the others?

Product presentation
The first thing that struck me was the way the product presented itself. Unlike other competitive products Orbana came to customers in a bottle as powder ingredients only. Odd you might think. Apparently this helps keep the ingredients 'fresh'. The diluent - usually water - reduces the ingredient's potency and freshness. Another noticeable point is it's a lot lighter (with no fluid dilutent) than your standard product - great if you carry your recovery product with you to use later.

What samples did I use?
After some discussion with Orbana rep, Sharon, I was offered a few samples. In fact I was given a box of sample to try (thanks Sharon). I've used all but one of my Orbana samples during a ride to work. This because a) I try new products outside a race first and b) I plan to report back on by way of a long-term test through a video entry (so I need a sample right?) during part 2 of the report.


And... what's it like?
In terms of taste I can say that it's rather pleasant. Some products tend to use sugar-replacement ingredients which leaves an unpleasant after-taste in your mouth, but Orbana was fine. Also, texture-wise I found it easy to drink (ingest)... almost smooth like. There is no unpleasant phlegm build-up or unwanted stomach discomforts either.
It's too early to report on its efficacy so I hope that in my second report I might offer better insight - whether good old water with Ribena is is-as-good as Orbana (or any sports nutrition drinks for that matter)? I fear not, I'm confident it'll be great, but for me proof comes whilst racing when your body cries out for nutritional help and too when the race is done... those all important first 30mins after.

Part 2 to come...

London Dynamo Hill Climb (17 October)

[photo by Gavin Morton]

With a chest still a little dodgy from the Kingston Wheelers hill climb two weeks ago I tackled the 1200 yard Leith Hill climb promoted by London Dynamo CC. I managed to improve my position to 4th (from 7th) but whilst the course was a little longer than last time I did a slower time - 04:18 (last time 04:03).

This time I felt considerably worse suffering dizzy spells and cramping calves at the car park at the top of the hill. Jeez, when will I learn hill climbing is not for me :-(

Race stats:
Time: 04:08
Distance: 1250 yards
Heart Rate: 184/194 (ave/max)
Ascent: 120m

Results:
1. Chris McNamara (Corley Cycles RT) - 04:04 (see video below for interview)
2. Luke Wallis (Kingston Wheelers) - 04:08
3. Sylvain Garde (Addiscombe CC) - 04:12
4. Rob Enslin (AW Cycles) - 04:18

Chris McNamara interview from Rob Enslin on Vimeo.

Chris won today's (Oct 17th) London Dynamo hill climb up Leith Hill in a winning time of 04:04.

I managed to nick 2 mins of his time to talk about the hill climb, training and next years plans.

Ride of the falling leaves, Storrington

Another amazing ride organised by the FALLING LEAVES master, Steve Calland took place today leaving from his south downs den in Storrington. Unlike last year's Norwood Paragon dominated ride Steve managed to muster local South Downs Bikes riders for a leisurely 80 miles along some of the country's finest lanes.

Special mention to Florida Racing Magazine owner, David Green, for great good chats about the cyclist magazine serving the Florida area, US. I wonder whether a cyclist digital magazine would serve the London community? I'd be interested in your thoughts.

Ride time: ~5hrs
Distance: 78miles
Weather: cool, overcast and drizzle

"Thanks for a safe ride guys."