by Paul Harris | Apr 13, 2013
CJ takes another – Bidon practice – Image ©Paul Harris / Cycling Shorts
When you’re growing up, everyone wants to be the hero –PM, astronaut, fighter pilot, racing driver – but nothing achieved in any of those roles ever happens without a vast latticework of support. Cycling is not immune; indeed, when Wiggo thrust cycling into the faces of an otherwise unknowing public last July, the nuances of the support network around him must have been hard to spot for the casual viewer. Sir Bradley had his nine-man squad on the road, of course, and everything that Team Sky could think of in the way of shiny kit and qualified personnel. And on the road, out of the spotlight but orchestrating every aspect of every race in their beautiful black and blue Jaguars were the Sports Directors.
In the never-ending pursuit of the aggregation of marginal gains, for 2013 Team Sky took the opportunity to despatch two of their Sports Directors to the MIRA proving ground at Nuneaton to learn more about handling the Jaguar XF Sportbrake. Marcus Ljungqvist and Dan Hunt both have experience from within the car during races, but neither had previously received specific driver training – under the auspices of Nigel, one of MIRA’s exceedingly capable instructors, Team Sky’s DS’s put themselves to the sword in one of their 2013 cars, merrily sliding and spinning their way around MIRA’s watered, variable grip circuits with some chap called Martin Brundle also on hand to offer the occasional word of advice.
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All Images ©Paul Harris / CyclingShorts.
“So what does the pedal on the right do, again?” Martin Brundle one of the finest racing drivers on earth – maybe the only thing he does better is present programmes about it. ©Paul Harris / Cycling Shorts
The point was not to train Marcus and Dan how to drive like racing drivers, Martin explained as Nigel sped us around to demonstrate, it’s about teaching them how the car reacts so they know what to do if a situation occurs during a race that pushes the car over the limit. “You might think that, as racing drivers, we throw the car around wildly,” explains the former Le Mans winner and World Sportscar Champion, arguably the best Formula One driver not to win a Grand Prix. “In reality it’s all about being smooth and gentle with the car.” The limiting factor is the tyre –it transmits inputs from acceleration, braking and steering, but if you try and throw too many things at it at once, that’s when things go pear-shaped. Being smooth with the inputs not only allows you to run closer to the ultimate limit, it also means that you’re less likely to go skating wildly over it and the car will be more easily controlled.
For Marcus and Dan, the day was about learning to recognise and respond when that limit is approached, and if Nigel’s teaching is anything like his driving, the roads of ProTour cycle races will be the safer for the improvements in their competence – the Sportbrake proved itself amazingly capable, with eyeball-popping go, stop-on-a-dime brakes and a taut agility that’s just wrong in a car that size. In Nigel’s hands, it happily ran sideways on the low-grip track, then flung us around the capacious rear with gay abandon on the dry handling circuit – if the demonstration was anything to go by, it doesn’t seem likely that Marcus and Dan will often be called upon to push the big cat to the limit!
What’s clear throughout the whole process is that Jaguar and Team Sky have an exceedingly warm and productive relationship. With an engineer on hand with a view to improving the car still further for the peculiar needs of bike racing, it’s obvious that, while the cars look like a standard Sportbrake with livery and a bespoke rack, they have already been modified to suit the job (to cite one example, the rear windows in the Sportbrake didn’t quite go all the way down– now they do), and the process is ongoing with discussions taking place on improved information technology and amended wing mirrors. When it comes to marginal gains, nothing is off limits – Team Sky even went to the lengths of putting a rider on hand to practice the interactions between rider and car, Chris Sutton setting what just might be a record for the number of bidons stowed on a single rider.
Marcus Ljungqvist and Dan Hunt – better drivers. – Images ©Paul Harris / Cycling Shorts
So – a useful day? Dan is positive. “It’s great to be able to test the car in a safe environment and being allowed to fail without the risk of consequences.”
“We went on three different surfaces,” adds Marcus. “ Slippery, super slippery, and super-super-slippery! – and we took the car to the limit to learn how it would react. The good thing here is we can do it over and over again, in a really relaxed environment, so we can remember what we did – in a race maybe something happens but you don’t remember actually how you managed to control it.”
“It’s a core component of what we do, we SHOULD be good at it.” says Dan. “At Sky, we always want to be better at everything we do, and driving’s a critical part – getting guys like Martin and Nigel from MIRA, it’s fantastic for us.”
Marcus nods. “A lot of times it’s former bike riders, you’re supposed to be a good sport director but you have no driving experience at all – you think you’re (just) driving thirty K’s an hour behind the peloton but sometimes it’s really crazy back there.”
“Marginal gains doesn’t stop with the riders, every member of staff has a responsibility to do their job better tomorrow than they did today,” says Dan emphatically. “That’s what marginal gains is about, doing things a little bit better, all of the time –for us today it’s about improving our driving skills, tomorrow it might be involve better tactical skills. For the riders it’s about fitness, about improving their race times. Marginal gains isn’t just equipment or an empty philosophy, it’s about getting better at what you do every day, trying to be the best in the world at what we do.”
This day, as with every other day, Team Sky just got that little bit better.
by Leigh Marshall | Apr 10, 2013
The Breast Cancer Care Cycling Team to ride Breast Cancer Care’s Ribbonride
On Sunday May 12th, a team of elite cyclists who make up the Breast Cancer Care Cycling Team will take on Breast Cancer Care’s Ribbonride! Leading hundreds of other cyclists, the team will cycle from the grounds of Blenheim Palace out through the stunning Oxfordshire countryside to raise money for Breast Cancer Care.
The Breast Cancer Care Cycling Team has a mix of familiar faces and new riders, including cycling pros Elinor Thorogood, 2012 U23 National TT Champion and Kayleigh Brogan, 2012 Scottish National Road Race Champion. The team are very excited to be taking on the 26 mile and 60 mile routes at the Ribbonride.
Sarah Curgenven, who runs the Ribbonride at Breast Cancer Care, said:
“55,000 people are diagnosed with breast cancer every year in the UK, Breast Cancer Care wants to be there to support each and every one of them but we can’t do that without the hard work and dedication of our participants. So thank you to the Breast Cancer Care Cycling Team for getting involved and supporting our Ribbonride!”
Rene Groot, the Breast Cancer Care Cycling Team Manager, added:
“It’s a great opportunity for the team and riders to help a fantastic charity like Breast Cancer Care, raising awareness around an issue that affects so many people and their families across the UK. We’re delighted to be able to meet the supporters of the charity on event day and be able to motivate others to get involved in this special ride.”
With 26 and 60 mile courses, this cycling event is aiming to raise over £50,000 for the charity. This event is open to men and women and achievable by new and experienced cyclists.
To take part, register at www.breastcancercare.org.uk/ribbonride.
Registration fee is £30 for the 26-mile course and £35 for the 60-mile course. The fundraising target is £100. If you raise £150 you will receive a free Breast Cancer Care cycling jersey.
by Hayley Davies | Apr 1, 2013
Last September I threw myself on a track bike and round (and round) one of the steepest indoor tracks in the Netherlands for the first time. And I loved it! There was no going back. The idea of riding a bike that has no brakes at speed still unsettles me a little today (mainly at a fear of not unclipping as I come to a halt and making a fool of myself!), but the more I do it, the more addicted I get. When I left Amsterdam earlier this year, I was quite gutted to leave behind a fantastic indoor velodrome and a brilliant team of coaches who not only took an interest in me on the track, but on the road and my cycling club too. I had to right a wrong and immediately got in touch with Reading Velodrome.
Don’t be surprised to find me tucked up in bed with this beauty!
Now, Reading is certainly not indoors and it certainly isn’t steep. In fact… it’s concrete, outdoors and really long in comparison! Which of course, if you’re fairly new to cycling or a little nervous about giving it a go – it’s perfect. Unlike an indoor track; outdoor, flatter courses give you the opportunity to really get to know your fixed-speed bike and learn some handling skills, something I’m still not quite as aquatinted with as I would like, especially as I only built my first track bike last week, but it sure is a beauty – do you have bike envy yet?.
Put it this way – there’s a lot less to think about. Getting used to a constant cadence, no brakes, a very steep wooden track, 10 other cyclists around you in the same learning experience and the need to be travelling at 35kmph+ to get round in one piece, all in your first session isn’t the easiest. I’m not saying that indoor track training isn’t a fantastic experience because I loved every moment of it, but it’s definitely more daunting in comparison. And if you’ve ever been to an indoor track event, I’m sure you can understand where I’m coming from.
On arrival to my first session on Thursday, I had already introduced myself to the trainers over email to make sure I’d be welcomed to the sessions (due to an influx of interest post Olympics, their website states they can no longer accept new interest) and that my capabilities were ok. I needn’t have feared. As soon as they knew I’d ridden boards before, they wanted me in with the pro-group. NO WAY! This girl needs to get used to being on the bike again before sitting up on the fence with 15 boys. And I’m not exaggerating. The trainers made it pretty clear from the start that they need more girls (hence there was no problem with me joining an over-subscribed session!).
Of course, training with the boys isn’t an issue, I’ve always been a fan of this in any sport I’ve done; however when it comes to competition…well, basically there isn’t any. Most track races typically have heats… not in the girls track league as there aren’t enough girls. Straight into the finals. And so, besides training with the boys, it turns out that I’ll actually be racing them come the start of the league season in three weeks. The only difference being that I’ll have a ‘pink number’ (yes, my heart sank a little at the sound of those words). So girls, although a little reluctant to do this for obvious reasons (I want to win!) I’m making this a call to give it a go.. at least consider it.
Most UK tracks have hire bikes (but make sure you contact them in advance to reserve one), or if you’re really keen, Dolan frame sets start from £199. And, all tracks run beginner British Cycling accreditation sessions. So why not check out your local track and give it a go?
Reading: Track training sessions run on a Thursday evening, league nights on a Monday.
Hearne Hill: The girls from Mule Bar Girl run a girls’ only session a Sunday afternoon.
Calshot & Newport & Manchester: Indoor tracks – contact them for info on beginner sessions
Forstemann v Skinner – Good Friday Meet @ Hearne Hill Velodrome
And if you’re still a little unsure, get yourself down to a local track meet. The Good Friday Meet at Hearne Hill on Friday was absolutely fantastic. Rubbing shoulders (or thighs) with some of the world’s greatest track cyclists including Cycling Short’s contributor Jody Cundy and thigh-tastic Robert Forstemann was a brilliant experience and has certainly got my motivational juices flowing.
See you on the start line!
Writer
Riding since Feb 2011 Hayley is a 30 year old female who loves adventures. If she’s not on one of her many bikes or in the water on a bodyboard/surfboard, then Hayley is probably out looking for something new to keep the adrenaline pumping!
Website: www.hjdonline.co.uk
by Nick Wachter | Apr 1, 2013
Advanced Core Exercises for Cyclist
Top 4 Exercises for A Strong Core
When fitness trainers talk about “core muscles” what we are really talking about are the joint stabilizers. As you can strengthen the stability of your ankle or knee by ensuring you have strong, flexible and balanced muscles, the same is true of the spine and hips. The muscles that stabilize the spine to Pelvis are the core muscles, remember that is you take the best legal steroids you will obtain better results.
They include the internal obliques, transverse abdominals, and mulitifidis. The larger muscles that do mostly movement are the external oblique’s rectus abdominals and erector spinae.
They’re important for power and strength. Without a stable platform your appendages (limbs) will not be able to generate as much force, not matter how string you are, when you’re on ice your feet slide and you cannot use that strength.
You should be competent at all the basic versions of these exercise on the floor before you attempt them using Fitballs/bosu’s.
1 Front Plank – stability ball with knee raise
Stood up upright, place forearms on a fitball and walk your feet back until you are in a plank position. (You can stop before you get to horizontal, to make it easier, but you should never allow yourself past) From the plank position slowly take one leg off the ground and bring your knee towards your chest. Return to start position and repeat with the opposite leg.
MUSCLES WORKED – CORE MUSCLES, RECTUS ABDOMINALS, EXTERNAL OBLIQUES
Start as in the picture and simply raise one knee to the chest. Returning slowly!
2 Side Plank – stability ball with arm raise
Again begin upright side on to a fitball. Place one forearm on the ball using the other hand for balance. (You should try this exercise first in a corner (3 points of contact, 2 walls and the floor) then against 1 wall (2 points of contact, the wall and floor) before trying it without support (1 point of contact, the floor). Manoeuvre into the side plan position and slowly take off your supporting hand so only your one forearm is on the ball. Slowly roll the ball towards your torso then towards your head.
MUSCLES WORKED – CORE MUSCLES, EXTERNAL OBLIQUES, RECTUS ADOMINALS
Start as in the picture. Roll your arm one inch out then one inch beneath you.
3 Single Leg Curl – Stability Ball
Lay on your back with the ball underneath one leg. Keeping your head, shoulders, hands and elbows on the ground raise your pelvis into your body is in a straight line. From here roll the ball back towards your bum in one smooth movement. Ensure your hips stay the same distance from the ground throughout the entire movement.
To increase the difficulty, simply lift your hands and elbows off the floor, creating more instability.
MUSCLES WORKED – CORE MUSCLES, (LOWER BACK) ERECTA SPINAE & HAMSTRINGS
Start as in the picture. Roll your foot back towards your bum. Ensure you keep your hips the same height of the floor throughout the movement.
4 Hyper Extension – Stability Ball with Leg Raise
Lay on a fitball on your stomach. Your hand should be by the side of your head and your toes lightly resting on the floor (be as far forward over the ball as you can). In a controlled manner raise your torso up as high as you can while simultaneously raise one leg. Keep the leg straight ensuring maximal glute work.
MUSCLES WORKED – CORE MUSCLES, LOWER BACK (ERECTA SPINAE), GLUTES & HAMSTRINGS
Start as in the picture. Slowly raise your upper body and one leg as high as possible. Return and repeat with opposite leg.
Nick Wachter
PhysiKcal Fitness
Cycling Shorts Resident Personal Trainer & Conditioning Coach
by Anna Magrath | Mar 31, 2013
Built, Filmed, Ridden and Edited by Aran iolo Cook. The frame is stainless steel, and I built it at the Naked Bicycles Shop, Quadra Island BC. Huge thanks to Sam and Andrea at Naked Bikes for all they have done for me. Music – ‘Submarines’ by The Lumineers
Great short film by Aran iolo Cook on his Build & Ride Project, beautifully shot. Aran: “The frame is stainless steel, and I built it at the Naked Bicycles Shop, Quadra Island BC. I must say a huge thanks to Sam and Andrea at Naked Bikes for all they have done for me.”
Built, Filmed, Ridden and Edited by Aran iolo Cook.
Music – ‘Submarines’ by The Lumineers
by Nick Wachter | Mar 30, 2013
Nutrition for Better Recovery
* ALWAYS SEEK PROFESSION/MEDICAL HELP BEFORE STARTING OR CHANGING ANY EXERCISE REGIME.
The more you train the more important it is to recover quickly. But this is also true for those who work out just once or twice a week. Whether it’s a long steady ride or a hard short training session, you’re muscle fibres are going to take a battering. Whenever you do something different (gardening, DIY, a longer or faster ride) you will break more fibres (and be more sore the next few days too).
The Anatomy
Muscles are made of two types of protein, myosin and actin, these proteins literally pull on each to get closer and this causes contractions. These are microscopic and there are millions upon millions of them doing this at the same time. When you work hard (or do something different) some of these fibres are damaged and need repair.
The process is called protein synthesis and it happens every day whether you train or not. New fibres are created to replace old damaged one, the debris is then removed and you can start training again. If your body does not have protein then it cannot itself.
What does your body need after a hard ride?
In simple terms protein! But your body will also be low on carbs (assuming it wasn’t a leisure ride), so it’s essential to throw some of them in too.
The aim of recovery fuel/food is to;
1) Get protein into the body
2) Replenish carbohydrate stores
3) Replace any vitamins and minerals used up during exercise (your salts are the main minerals that need replacing, as you lose them when you sweat)
1) Sources of Protein
Meat Meat Meat, it’s the best source of protein. You can also get protein shakes designed for recovery. Although I still prefer the old fashioned cooking option, but if you are in a rush or do not feel hungry after, shakes are a good way to get protein (and carbs) into you.
2/3) Sources of Carbs & Minerals
Although pasta, rice and potatoes are great for replenishing carbohydrate stores, they aren’t exactly high in vitamins and minerals. A better meal replacement would be a mix of vegetables alongside your meat.
Vegetarian / Vegan?
What if you’re a vegetarian or vegan? Well it gets very hard to get your protein intake. However there are chicken style pieces you can buy from your local supermarket which are high in protein. Again add veg to increase carb, vitamins and minerals consumed.
Nick Wachter
PhysiKcal Fitness
Cycling Shorts Resident Personal Trainer & Conditioning Coach
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