Interview – James Worley Sports Nutritionist Of Team Raleigh GAC TdY2017 Stage 3

Audio Interview – James Worley, Sports Nutritionist for Team Raleigh GAC talks to Amy Gornall of CyclingShorts.cc at the beginning of Stage 3 the Tour de Yorkshire about the correct nutrition a rider needs for a stage race and what the average recreation rider needs.

 

Interview – James Worley Sports Nutritionist Of Team Raleigh GAC TdY2017 Stage 3 by Cycling Shorts

James Worley, Sports Nutritionist for Team Raleigh GAC talks to Amy Gornall of CyclingShorts.cc at the beginning of Stage 3 the Tour de Yorkshire about the correct nutrition a rider needs for a stage race and what the average recreation rider needs. All content ©CyclingShorts.cc

Amy Gornall

Amy Gornall

Professional Cyclist / Writer

Based in the North of England; Amy Gornall is a road cyclist sponsored by Secret Training and guesting for Team Torelli, Amy has previously ridden for Podium Ambition. Amy is a valuable member of the CyclingShorts.cc team regularly interviewing her fellow riders and getting the inside scoop.
Website: www.amygornall.com

Anna Magrath

Anna Magrath

Editor & Writer

Anna Magrath founded CyclingShorts.cc in 2008 and invited some of her cycling friends; coaches, photographers, writers and pro cyclists of different disciplines to join her, bringing you all things cycling related.

Over the years Anna has supported grass roots cycling events, riders and teams. Anna has a particular interest in Track, Road, womens cycling, recreational cycling and cycling related art. She has reported from the top cycle races on the world calendar including the Tour de France, Olympics, World Cups & World Championships.

Want to get involved? Why not get in touch.

CyclingShorts.cc are official sponsors of The Racing Chance Foundation, Team22 WRTTeam Jadan and cyclists Amy Gornall & Fraser Martin.

Islabike Luath Long Term Review

Islabikes are produced by former British national champion and medallist Isla Rowntree. With experience in all forms of cycling and extensive experience in bike design and frame building the brand is well known and respected. They offer a fantastic range of bikes from toddler to adulthood.

We have been lucky enough to have an Islabike Luath (meaning swift, quick, speedy in Gaelic) on long term test. At £549.99 the Luath is not the cheapest bike in its category so it needed to impress…..

After checking the detailed sizing chart on the website and an email exchange it was decided the small would be the best fit for both my 13 year old daughter and 11 year old son. This is an 18 inch frame with 700cc wheels. Islabikes also offer bikefits in their studio in Ludlow and tour around the country to various events (details on their website) so you can try before you buy if you are unsure of the size or model required.

The bike arrived well packaged and almost ready to ride. We all loved the beautiful red paintwork and I was delighted to find both the frame and wheels lighter than anticipated. (Official weight including pedals 9.9Kg).

The tyres were already inflated, the rear wheel in situ, brakes and gears adjusted perfectly so that all I needed to do was turn and tighten the handlebars, put on the pedals, insert the front wheel, fasten the front brake and adjust the saddle height. The brilliant instructions and good quality allen keys meant assembly was super easy and the bike ready to ride in less than 30 minutes! I am confident any parent would be able to safely follow the instructions with ease.

The frame is lightweight aluminium with proportional geometry specific to the young rider and the sloping top tube gives good stand over clearance. The fork is cro-moly with mudguard and rack eyes. This bike has been designed for both road and off road/touring use and would be more than suitable for cross racing with a change of tyres. This flexibility in a youth’s bike is fantastic and keeps their riding options open.

The Tektro cantilever brakes are ideal as they shouldn’t get as clogged up as caliper brakes and the additional top mount brakes are brilliant for safety and confidence and great for small hands.

There is good clearance for bigger cyclo-cross style tyres and mud and leaves collected on route.

 

Adjustable Shimano Claris STI levers provide the 8-speed transmission with an 11-32 cassette combined with a 46/34 crankset. The shifting is crisp and effortless, the range is great for young legs with a granny gear of 32 for the hills and the shifters can be adjusted for little hands. Flat Wellgo metal pedals are provided.

The 38cm handlebars are well proportioned with a shallow drop that is more comfortable and easy for small hands and the 60mm stem makes the reach comfortable, these are finished off with anti slip bar tape.

The quick release wheels are Islabikes-branded double-wall alloy rims, black anodised with machined sidewalls and integrated wear-indicator groove. The hubs are smooth and the wheels feel strong yet light for a child’s bike.

Lightweight 23mm Kenda Kontenders tyres are supplied; these have a light tread and are good all purpose tyres that should work all year round.  In 6 months of use, on a variety of surfaces and in all weather conditions, we only had one puncture.

 

An Islabikes-branded saddle tops the aluminium seatpost, with a well portioned racy shape it is lightweight, looks good and there were no complaints from our young testers.

Both children jumped on the bike with no hesitation and felt both stable and fast. The ride to school was significantly quicker. They quickly grasped the gear changes and had no issues reaching the brakes. It took a few minutes to gain the confidence to look over their shoulder properly and relax enough that the bars didn’t turn too much as the front end is much lighter than their current mountain bikes, but once this was cracked one handed riding quickly followed as did expertly moving from the tops to hoods to drops. Riding in the park led to smiles and whoops of joy as they confidently descended in full control.

Being not much bigger than them myself I was keen to try it too, and although not comparable to my usual steed, it certainly didn’t feel like a typical, heavy child’s bike. It felt solid yet responsive, planted yet light, comfortable over the rough road surface and the tyres feel grippy and safe in the corners. The gear changes were smooth, braking was smooth and efficient and I struggled to find fault with anything.

Delivery is free; there is a 90 day free return policy and a 5 year guarantee. Every tiny detail has been well thought out resulting in a bike that is well designed, rides beautifully, looks good, is flexible, practical and built to last. The perfect bike for under the Christmas tree!

http://www.islabikes.co.uk/

https://twitter.com/Islabikes

https://www.facebook.com/Islabikes

Etixx Bars & Gels Review

Etixx started making sports nutrition products in 2009 and there are 23 different products including energy drinks, energy gels, energy bars, recovery shakes, recovery bars, vitamins and supplements such as HMB in the range.

The name Etixx comes from the word ethical and they test all batches of product against the WADA list and guarantee they do not contain any banned substances.

 

I tried the Etixx Energy Bar in Lemon Flavour with added magnesium and the Triple Action Energy Gel with electrolytes and vitamin C in Lime Flavour.

The energy bar contains 29g of carbohydrate in a 40g bar, so very similar to other bars on the market in terms of carbohydrate content, but also contains added magnesium (56mg per bar which is around 15% of recommended daily intake) shown to improve energy production and muscle function. The recommendation is 1-2 bars per hour of endurance sport, which is in line with British Cycling guidelines that suggest around 60g of carbohydrate per hour.

The bar has an oaty base with a lemon ‘yoghurt’ style topping. The base is quite dry and would be difficult to chew and swallow on its own I think, but the lemon top makes it much easier to digest and has a pleasant, but very sweet, lemon flavour.

The packaging was robust, but easy to open with teeth mid ride and the bars survived extremes of temperatures and didn’t crumble making them easy to hold and eat whilst riding.

The bars contain gluten, lactose and soya so may not be suitable for those with intolerances. They are also available in chocolate flavour.

They retail at £1.99 per bar or you can try all 3 bars Etixx offer in a trial pack for £5 or find some good deals in the combination packages with energy drinks and gels.

The gels are 40g with 24g of carbohydrate and can be taken without water, but if you consume with 350ml of water they effectively become an isotonic beverage according to Etixx. The electrolytes in the gel help replace those lost in sweat and vitamin C is also included (40 mg) to help support energy production and protect cells from oxidative damage. A variety of sugars are used in the gel therefore releasing energy at different speeds, so you get both the instant hit as well as the longer term energy supply. Again 2 per hour are recommended.

Having tried lots of gels over the years I would say these were average consistency, certainly not runny and super easy to swallow, but equally not ‘chewy’ and an effort to get down! On first taste they reminded me of cough mixture!

At £2.49 a gel they are towards the high end price point, but if you buy a mixed box of 18 you get 15% discount.

It is worth signing up for the Etixx newsletter which has some great offers and often contains useful nutritional advice. The website also contains specific advice for different sports and a great blog.

Flavour 
7/10 overall with 8/10 for the bar with the zingy lemon, but 6/10 for the slightly medicinal tasting gel

Does What it Says on the pack

8/10 great fuel for riding with the added benefits of magnesium and vitamin C

Price
7/10 for buying individually, but some brilliant deals on the website and via the newsletter

Range
9/10 Etixx have a superb range of products covering everything you will ever need for cycling and other sports

Easy to Eat
8/10 the products are a good size, easy to open and easy to eat on the move.

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CS Rating

Review – AFTERSHOKZ TREKZ Titanium Bone Conduction Headphones

A couple of years ago now, our lovely editor Anna asked me to cover an outdoor leisure show at London’s Excel. It was an enjoyable show and I remember giving it a thumbs up. I also remember giving solid reviews to several products given to me to road test and a cautiously positive review to a product that I was enthusiastic about sufficiently to purchase. That product was the AFTERSHOKZ  BLUEZ bone conduction headphones.

I bought them, because I thought it may be nice to have some tunes on a ride and I’ve always felt headphones whilst riding to be insanely dangerous. AFTERSHOKZ are different though, because they use an ingenious transducer device, developed initially for military use and now under constant development and refinement by AFTERSHOKZ, which transmits the sound through the cheekbone, eliminating the delicate inner ear, leaving your ears open to what’s going on around you. They are also Bluetooth. Though they now have a cabled option in their range.

 

My initial review was full of praise for the technology, it’s safety first approach and the outstanding if bizarre (it’s going through your cheek bones not your ears) sound quality. The shortcomings of the original set I put down to me, sweating a lot and not being able to get a good enough fit to get them to remain on my head. I put them in a drawer and forgot about them until a few months ago, when getting ready to do my fourth ( never again) Ride 100 London-Surrey. I was astounded to find that they had kept a pretty decent charge.

My new helmet didn’t fit so low as my S works and I was thus able to get a slightly better fit, although the pads of the transducer contact points, still slipped far too much on my ride when I worked up a sweat. It was annoying, but I resolved to work on the fit. That was when I gave up on AFTERSHOKZ, because the Bluetooth connection was intermittent, dependant upon where my head was positioned. With the phones still slipping and now the reception breaking up, it was time to pop them in a jersey pocket saying great idea….poor execution. As I said in frustration in a subsequent email. Originally I had no warranty claim..They worked and worked brilliantly…let down by my leaking bonce! Then when I discovered a warranty issue, they were out of warranty. Ah well at £80 odd a moderately expensive ” never mind”. Back in the drawer.

Fast forward to the Registration exhibition for the Pru Ride 100 ( hoik spit). God knows why I decided to loiter in there once I’d got my numbers I don’t know,  as it was largely same old same old. Indeed, had it not been like Santas Grotto or IKEA, one way in one way out, I wouldn’t have. Fate then brought me once more to AFTERSHOKZ and boy am I glad it did!

There were two guys on a well lit and enticing stand, with quite clearly some new products. I was giving them a glance when, one of the two guys on the stand (Drew) caught my eye. I ushered him out of earshot of his colleague (who turned out to be M.D. Rod) who was talking with some very keen customers. It isn’t my job or my way to throw my toys out of the pram. I related my experiences to Drew who was very sympathetic….actually concerned (and I hadn’t mentioned that I wrote for this August journal) He asked me to email my story to them, mentioning his name.

Well, I did write and pressed the send button with the thought “that’ll be the last I hear of that” How wrong was I? In fact, that chance meeting with Drew turned out to be the start of the very best customer care experience that I have had in my entire 64 years…YES THE VERY BEST! Before close of business that day Rod Annet had emailed a lovely friendly note, saying how sad he was to hear of my experience and regretted that we’d not been able to chat on registration day. He went on to say that the very problems I had encountered were ones that they had identified and that three incarnations later, he was so convinced that I would find their new model TREKZ TITANIUM would answer my problems that he would replace my old ones free of charge, not only that, but I could pick my colour too. Still I’d not mentioned CyclingShorts.cc (this one is turning into cycling trousers I know… But, keep up). I parcelled the old ones up and mailed them on the Tuesday, on Thursday, the new ones arrived.

First thing you’ll notice when you buy a set…..and you will, is that they are beautifully presented in packaging that is a part of a good buying experience similar to buying from Apple. Presentation does count. Once unpacked my green and black (matches my Dolan, nicely) were instantly more pleasing to the eye, a behind the head loop in green and a firm but very comfortable silicone finish, on the lines of most over the ear sports headphones, is far better than the bulky black “Alice band” of my previous model.

 

 

In use they are brilliant. There is a microphone on each side and on the left, a multi function button that enables, phone call answer, hold, and voice dial. This may be a surprise for the boys, but the voice dial function accesses Siri on iPhone and I was able to select a fresh album of music without stopping….big big bonus! On the right arm is the mini USB charging port (micro to standard USB cable included). Slots nicely in to an iPhone charger and mine took 45 minutes to reach a full charge, though it did have a small charge on delivery. Two small buttons….a tiny bit awkward if one has sausage fingers, but by the end of my ride I’d got used to easily controlling volume up, down and on/off functions. Lastly (when stopped) a simultaneous press of the multi function (left ear) button and the volume buttons enable you to change the sound equalisation… oh and the multi function button also advances the track.

Sound quality wise, the clarity, and depth is superb and more than equal to a Bose set or Apple ear buds that I also own. Quite simply it will amaze you. One complaint from before was the sound leak, that is annoying to others nearby. This is now a thing of the past. My partner who has the hearing of a dog. Could hear nothing at full volume….there’s another thing. With the sound bypassing the inner ear through the cheek bones…volume isn’t a problem. So, a first class sound, and that all important safety feature of being able to hear all the ambient noise….approaching traffic etc is fantastic. “Really Jon? You wear hearing aids don’t you?”  Ah you got me…….no you didn’t. My aids fit over my ear. The TREKZ TITANIUM, fits over my ear. My Salice glasses fit over my ear and there’s room for the lot and yes boys at AFTERSHOKZ, there’s two more bits of info you may not be aware of. So even with a major hearing loss, I can still enjoy music on a ride and hear everything going on around me.

What about wind noise? Well, I’m lucky. I have the latest NHS aids, which have an excellent wind diffuser….I can probably hear more ambient sound than people with good hearing. Rod in his email said that wind noise on the microphones was still a problem above 15mph. No, it’s not. Hey, I’m putting a product to the sword here. Yesterday afternoon was very windy here in Bedfordshire, at eighteen MPH and into a head wind, I voice dialled my partner, who reported that she heard me better on these than on my iPhone when walking in a stiff breeze. I then used Siri to change an album using the complicated sentence ” play Eliane Ellias” which is quite a gob full and I had Brazillian lush all the way home.

 

“Ah but what about them slipping on your greasy face?! ” no bother at all. I didn’t, but I’m pretty sure that I could’ve drawn a box around them and they wouldn’t have budged. A hard 45 windy miles on the road then 30 hard and hilly Zwift miles last night, no worries at all. If your bonce is a tad small, they come with two small bands that makes a close fit perfect. Last but not least a neat little carrying pouch and a pair of ear plugs complete the kit. This means you can pop them in have your TREKZ on full (with no inner ear problems) and cut out the noise of the tube or the screaming kid in seat 4G.

My experience in brief, a great idea has transformed into a brilliant idea and an even better product. It’s British, they are not resting on their laurels, customer service is beyond first rate. A whole host of the usual online suspects and retail outlets will charge you between £84-£114. Which even at the most expensive is phenomenal value anyway, but for cutting edge tech is just the business.

Note from the Ed: While we love these headphones at CyclingShorts.cc, there is always room for improvement through product development – Jon would give them 110% if he was allowed, so I’ve reined him in a little. Can you hear me cracking my whip?

CyclingShorts.cc Rating

Holly Seear – Favourite Ride – The Shipwrights Way

I only discovered this route this year. It is a 50 mile route originally used by Tudor shipbuilders to transport wood from Alice Holt Forest in North Hampshire to the Portsmouth Dockyards.

It is suitable for mountain bikes, cyclocross bikes or hybrids with off road tyres and is predominantly bridleway, cyclepath and permissive paths. The route begins next to Bentley station with an undulating path through Alice Holt Forest. Most the route is flat or gently undulating, but

there is a tough climb where the route joins the South Downs Way and climbs steeply up to Queen Elizabeth Country Park. On leaving the park you encounter another steep gravel climb, but once you descend from the South Downs Way the route is downhill or flat to the coast. (Total elevation gain for the complete route is 2200 ft).

Most the route is through beautiful Hampshire countryside, but the last section into Portsmouth is not as pleasant as predominantly cycle path next to, or under the main roads so if you chose to only do a shorter section pick the earlier sections.

There are plenty of options for refreshments on route and the route goes through Queen Elizabeth Country Park which has a bike friendly cafe with a track pump and tools available for use and if you have time to play there are some purpose built mountain bikes trails here too, ranging from an easy family trail to a technical and root covered red graded trail.

The route itself it a bit of a treasure trail with 20 Portland stone sculptures along the way for you to spot. Each sculpture tells a story about the local area and even has a QR code on it so you can read the history on your mobile.

 

We rode the length of the trail, stayed overnight in a B&B before riding back the next day, but you could chose to do part of the route or get the train back depending how far you wish to ride.

Hampshire County Council has a website dedicated to the trail here with interactive maps, breaking the trail down into sections and information about the sculptures so you can plan your trip.

Cycliq Fly6 Rear Light & Camera Review

What can one say if your editor says to you that we have been sent some techy kit to try out, and would you like to review it? Yes please?

Cycliq Fly6 is a high powered rear LED light unit, with a difference. There is a rear facing HD cam built into the sealed all weather lamp that records what’s happening behind you as you travel along on your bike ride, daily commute or just out with friends. Got your rear covered is what it says on the box.

There’s no need to worry about anything else once you have set up the lamp on your bike and done a quick test to make sure you have a decent field of view. Just remember to switch the light-unit on EVERY time you go out!

All the factual information you need about Fly6 is on their website cycliq.com. It’s an updated design from the original, so here at Cycling Shorts, we are simply going to take it out of the box, fit it to the bike, and run it for a week or so.

Firstly, at just shy under one-hundred-pounds, it seems a lot for a rear LED. Is it worth it? Let’s see.

It comes packaged all nice and neat in a stylish black and red box, padded with shaped foam to keep all the components secure during transit to the shop, or direct to the consumer via mail order.

Once opened, there is a quick set-up guide and notes about recent improvements from your customer feedback.

The lamp feels solid, robust and of a quality build. I liked the fact there were two mounting plates and bands to accommodate a multi-bike set-up. The rubber stretch mounts are more common-place these days and means you can easily remove the lamp should you park-up and leave your bike unattended, being an expensive bit of kit.

I fitted the lamp straight onto my Trek road bike without any problem. Using the aero-seat-post adapter, I found it sat perfectly square to the ground, the body design aligned to take a standard 71.5° rake.

Not knowing what sort of view would be recorded, I positioned the lamp as high as I could without it touching my small tool pouch that was sitting tightly under the saddle.

I found the re-designed mount plate difficult to handle. I’d clipped the lamp unit into the plate slot to check the fitting prior to mounting and couldn’t remove very easily at all. It certainly wasn’t going to come loose, which isn’t a bad thing. But it made me realise that fitting the two mount plates to my two bikes, probably wasn’t going to work as well as I imagined. Maybe they would free off slightly over time if I separate them from time-to-time.

To run the test, I first had to fully charge the built-in Lithium battery. Although it comes pre-charged I wanted to see how long it would take to re-charge and how long it would last, running at full LED power. You can reduce the out-put level several times to conserve energy, or reduce the glare that the main LED emits. [Via the Courtesy Dimmer, opposite the power button].

I plugged the unit into my laptop with the provided USB lead early afternoon. I’d read that the charge LED would go off once charged. Having used re-chargeable lights this Winter gone, I knew that they took a while to fully charge up at work plugged into the USB slot on my PC, and I was right. It was late evening before the LED extinguished. Ok, I’ll test the unit tomorrow then!

Setting off on my Sunday morning bike ride, I’d set the lamp to full power and off I went. Three and a-quarter hours later, back home I switched the unit off. The unit had created a folder on the media card and sliced the ride into ten-minute videos. So they were twelve time indexed files created. I’d noticed that the first hour or so files had already been deleted, not a problem as the unit is there to safeguard any footage of an incident an hour prior to an incident and an hour after the trigger has been set through the bike laying on the ground.

Aimed as a safety back-up device designed to tell a story of what you were doing prior to any incident, then this lamp is a great way of providing additional evidence after the event. You simply must use it on every occasion that you jump on your bike, especially if commuting through town where things can sometimes get a bit more demanding.

The footage the camera produced was of a decent quality to see how the bike ride unfolded. Coming in ten-minute bite size pieces, it provides great footage that can easily be shared amongst friends and family. The file sizes produced are around four-hundred and fifty megabits each, and on the supplied card will hold around eighteen full files.

The recommend free Video Editing software worked a treat too. I found it reasonably easy to cut a couple of pieces from two files and join them to make a short demo.

On my first full power test, I achieved five-and-three-quarter hours recording before the video switched off leaving only the light working. This should last for another hour before being fully depleted.

I would imagine a normal user would need to re-charge the unit twice a week to keep the video camera working on the loop.

On the whole, having used the Cycliq Fly6 for the past four weeks, I would recommend it for my main rear light. Although a bit pricey on my initial glance, considering the beneficial footage that this device records and stores, then it’s a price worth paying.

It may not be something that you would consider buying yourself when looking for a lamp for your bike. But it would make a great gift for someone, for those who are looking for additional safety for their loved ones when out riding the bike.

RRP: £99.00

For more information on the Fly6 visit: www.Cycliq.com

Best price we can find online: www.amazon.co.uk

All Images, Video and text ©www.CyclingShorts.cc / www.chrismaher.co.uk

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