by Hayley Davies | May 5, 2013
When I saw the bombardment of tweets about those that had been lucky enough to get a place in this year’s RideLondon, I realised I was missing out on something. At the time, I was living in Amsterdam. I didn’t know where I was going to be come August 2013, and I hadn’t really grasped just what RideLondon was at the point of the application deadline back in August 2012.
As more and more friends around me started to brag about their place, I was secretly plotting to turn up and ride the course not wanting to miss out, although I wouldn’t have the medal and official finish time to brag about at the end.
And then, I just happen to see this:
“Calling all female readers – this competition has been extended as we are looking for some female entrants to… fb.me/I2dhuqpJ”
Meet #TeamSkoda
Hmmmm…. This sounds interesting! Thinking nothing of it, I wrote a short profile about my cycling experience and my goals for the year – to start track racing and become a competent hill climber – added a couple of photos and sent it off to CyclingPlus and Bike Radar. Expecting there to be many stronger riders than myself applying, I was rather in shock to open my email one morning the following week to this: “Congratulations! You’ve been picked as 1 of 6 to ride for Team Skoda!” ARGH!! I was stunned. Me? They picked ME?!
Prudential RideLondon is an annual world-class festival of cycling developed by the Mayor of London, London & Partners and Transport for London in partnership with Surrey County Council. Held over the weekend of 3rd and 4th August, Skoda are supporting the weekend as the Official Car Supplier with over 30 support cars provided for the event.
The weekend features a series of events for amateur, club and world elite cyclists, the 100 mile road race will take place on closed-roads through London and Surrey and is expected to attract up to 200,000 visitors and 70,000 cyclists including an eight-mile family-fun ride featuring London’s most iconic landmarks. It’s quite possibly the largest event of it’s kind in the UK, and continuing the legacy of last year’s London Olympics is expected to be a fantastic weekend on two wheels.
Not only do I get to wear Team Skoda kit as I train over the coming months (eagerly sat waiting the postman for delivery) but we also get the privilege of training with Rapha-Condor JLT and Matrix Fitness. This is an unbelievable experience.
On April 17th, I set off to the Welsh town of Pontipridd. Set up on the forecourt of the Skoda garage were the event trailers of Skoda Cycling and the Rapha-Condor JLT and Matrix Fitness support cars, complete with team members. Ed Clancy and James McCallum representing the force of Rapha, and Helen Wyman and Harriet Owen of Matrix Fitness; the latter whom I had the pleasure of spending 60km of challenging Welsh terrain with.
Harriet Owen & Helen Wyman of Matrix Fitness
One of the best experiences of the day was having the Matrix Fitness support car with Stefan Wyman up along side me for majority of the ride, who thankfully, provided some much needed motivation and words of advice on the 12% sharp climbs and 5 mile “mini Alpe d’Huez” of the Blwych. In the car with Stefan was our camera man for the day – recording every moment of my ride. Trying to look comfortable (and keep the language clean) on those tough climbs was not easy, especially as all I wanted to do was hold on to the car and let it do the hard work for me – couldn’t have that on camera though! After all, I have 100 miles of tough cycling ahead of me in August.
Getting to ride up, close and personal with pros is a priceless experience – seeing just how they handle certain ride situations, their power output on climbs in comparison to the flats, and receiving general advice from those that know best. And, there was no need for any star-struck moments, they were typically happy to share their passion for the bike with us.
For once, Wales stayed dry and fairly warm apart from a decent headwind which only helped as a natural break reaching 70kmph on the decent from the top of the Blwych. Wales, which will feature highly in this year’s Tour of Britain, can be best described as the ‘Alps on our doorstep’. Fantastic challenging climbs perfect for a long-weekend without the long travel time. And, the boys from Ajax Cycling Club who lead us out that day, would be more than happy to lead you out on a Sunday too!
For more information about RideLondon visit: http://www.prudentialridelondon.co.uk
You can also track our progress in Cycling Plus magazine over the coming months, or following #teamskoda.
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 Lawrence Bywater | Apr 29, 2013
Arguably the most spectacular and visually stimulating of the three Grand Tours the 96th edition of the Giro d’Italia has been described as a hybrid route which transcends the boundaries between a wholly climbers race and a TT specialist’s. Last year’s Giro was perhaps the most stimulating of all Grand Tours with a surprise but worthy winner in Ryder Hesjedal and this year’s looks to emulate that with a dramatic race from Naples to Brescia over 3405 kilometres.
The stellar cast of riders including last year’s Maglia Rosa, Tour winner Sir Bradley Wiggins, recent Giro Del Trentino victor Vincenzo Nibali and a host of other contenders for the General Classification including Cadel Evans, Ivan Basso(!), Michele Scarponi, Samuel Sanchez and Robert Gesink certainly whets the appetite for a fine race to Brescia on the 27th of May. This coupled with sprinters Mark Cavendish, Nacer Bouhanni, Matthew Goss, Sacha Modolo and Roberto Ferrari ensures that this will be a delight of a race from start to finish.
The ebb and flow of a stage race is perhaps no more in evidence than at the Giro. This coupled with the fantastic landscape theatre in which it is played out in, ensures that it is a delight to view. The stage profiles suggest the route builds through the first two weeks (as any good Grand Tour should) to the final few outrageous mountain stages over the Passo Gavia, the Stelvio and the Passo Giau. Stages 4, 7 and 9 are the ones to definitely tune in for early on the race with a nice mix of terrain to suit both puncheurs and overall contenders keen to steal an early march on their opponents. Stage 7 to Pescara and its important port and marina is sure to excite typical breakaway specialists but the terrain could promote a sprint at a push and is likely to stir John Degenkolb’s Argos Shimano and Nacer Bouhanni’s FDJ team into action.
The route of the 2013 Giro
The key aspect of the majority of the mountain stages, back loaded into the second and third weekend, is their relatively short length. Take for example Stage 15, Sunday 19th May where the race heads over the Mont Ceris and then the Telegraphe before the final, tougher ascent to the Col Du Galibier the opposite side to Andy Schleck’s 60km solo escape to win Stage 18 of the 2011 Tour de France; a stage which is only 149km long and will undoubtedly be raced rapidly from the off. By the start of stage 20 we may well already know whether Bradley Wiggins has coped with the steeper Italian ascents in comparison to the long steady climbs in the Alps and Pyrenees, and perhaps more importantly whether Team Sky’s mass on the front riding has worked to the extent that it has done in the past. So, as the road rises to Tre Cime Di Lavaredo a final nail may have been hammered into Wiggins’ coffin by messers Nibali, Betancur, Pozzovivo and Sanchez.
To finish; some (ill-informed and widely speculative) predictions. It wouldn’t be a surprise to see Mauro Santambrogio going well in the GC, if only for a top 5 or top 10. Moving to Vini Fantini from BMC at the end of 2012 has reaped its rewards for the 28 year old Italian, with 7th at Tirreno Adriatico and 2nd at the Giro Del Trentino . Certainly his team isn’t as strong as the other overall favourites, his Grand Tour form isn’t spectacular, and I’m not convinced by his time trailing capabilities (76th and 54th in his two ITT’s this year), but the Giro more often than not throws up a surprise contender.
The changing of the GC guard is evident in the fact that old powers like Ivan Basso, Cadel Evans and Michele Scarponi aren’t getting any younger and in the early to mid stage of the decent of their careers. The nearly man Robert Gesink could go close if on top form and he avoids crashes and if not him or Santambrogio then certainly Benat Intxausti looks well placed for a Top 10 finish. Finishing 10th last year at the incredibly difficult Vuelta, perhaps marked a breakthrough for the 27th year old. Whether he will ride for JJ Cobo, the Vuelta winner of 2011 remains to be seen but certainly his form has been building nicely since an 8th in the overall at the Tour of the Basque Country and 4th at the Klasika Primavera de Amorebieta. He can time trial too, which could help limit his losses in the mountains.
Meanwhile, Wiggins’ form, although not as spectacular as last season, certainly looks solid with an ill-timed mechanical arguably the only difference between himself and Vincenzo Nibali at the Giro Del Trentino. He also looked comfortable on the steeper climbs that epitomize Trentino and his time trialing will have undoubtedly remained flawless. Ryder Hesjedal looked mean and lean in Liege Bastogne Liege although his prevalence as an overall contender opposed to last year could be his undoing.
As ever there will be Italians who emerge into the spotlight of the wild Tifosi as Matteo Rabottini did last year so spectacularly. Stefano Pirazzi is sure to be one to watch for attacking in the mountains along with the ever excitable Vacansoleil, the wonderfully entitled Vini Fantini and the other Pro Continental outfits of Team Colombia, Androni-Venezuela and Bardini Vavole – CSF Inox, who are sure to animate things from the off.
My Giro d’Italia Top 5:-
- Vincenzo Nibali
- Bradley Wiggins
- Ryder Hesjedal
- Robert Gesink
- Mauro Santambrogio
Stage Win – Stefano Pirazzi
White Jersey – Wilco Kelderman
Fingers crossed for a passionate, exciting and unpredictable Giro!
by Cycling Shorts. | Apr 16, 2013
Last month, London Mayor Boris Johnson announced what could be very ambitious changes to London’s cycle infrastructure, pledging nearly £1 billion worth of funding to the scheme.
His plans which includes a Crossrail style cycle route that would run at least 15 miles from West London to East London; a ‘tube network’ for the bike in which cycle lanes would run parallel to tube lines, quiet back streets and dangerous junctions would be improved.
Ambitious as they are, the new plans have been criticized on various points. One issue that has been highlighted in the press is the controversy surrounding painting a proposed cycle lane blue on the Victoria Embankment, which some feel will upset the areas ‘heritage’ feel. Another is that, as Transport for London (TFL) only owns 5% of the London roads, the viability of most of the plans will come down to whether the relevant Boroughs approve them or not.
As a cyclist myself, I congratulate Boris on scaling up his transport ambitions and recognising the benefits of making London a cycle friendly city; if just some of his plans go through, they will be a great victory for cycling in London. The plans however face many obstacles…
Poor infrastructure
I feel that the main stumbling block that is holding people back from hopping on their bikes in the same numbers as our European peers, is the issue of safety on our streets. The threat you face when jumping on your bike for a London commute is immense; it is a chaotic city to fare in whether you’re a cyclist or a motorist, with dangerous conditions caused by poorly constructed, out of date infrastructure and numerous dangerous junctions. Both motorists and cyclists take daily risks, frustrated by each others behaviour. ‘Backwards’ town planning bears the main responsibility for this; it will be really positive to see some forward thinking road planning take place.
Pressure on our roads
Another major issue is the lack of respect that all commuters show for the rules of vehicle ‘cohabitation’ on our busy streets. I agree that it is a major problem that cyclists are forever jumping red lights, but cars, vans and busses do the same thing. Badly sequenced traffic lights, a shortage of road space and the sheer pressure of the number of different vehicles on our roads creates a very tense commuting environment. Creating more and wider segregated cycling paths, separated out from the rest of the traffic by paving or other divisions, is key to tackling this issue. I am absolutely convinced that cycling in the capital would noticeably increase in line with more segregated cycling paths; people would feel safer.
Unequal playing field
A third essential consideration, which which Boris Johnson has not even mentioned, is that in the battle of vehicle hierarchy on London’s roads, cyclists are invariably the lowest common denominator; the opposite to the situation in Amsterdam and Copenhagen where cyclists rights are actually considered higher than those of motorists. In London, if a motorist drives in, parks in or in any other way obstructs a cycle lane causing cyclists to have to take evasive action, the car driver would hardly ever be penalised for their behaviour; the majority of London cycle lanes are near on invisible to most other traffic, they might as well not be there. If a car goes anywhere near a bus lane however, heavy fines generally ensue. Surely the same rules should apply everywhere?
Enforcing penalties
Ultimately, if you park in a dangerous place, obstructing the safe passage of other vehicles, you should be penalised; if you jump a red light, you should be penalised regardless of your chosen mode of transport; if you senselessly run onto roads as a pedestrian, you must be penalised. Over time, heavy and consistent fines for rule breaking would without a doubt improve road safety and ease congestion, for everyone.
More accessible high streets
My final plea to the Mayor, is to pedestrianise more high streets in the city and increase 20mph driving zones. Pedestrianised urban shopping areas are common place on the Continent, however have yet to become prevalent in the UK, possibly due to our challenging urban infrastructures. But in this age of debate about the need to re-invent our high streets, perhaps creating a network of car free pedestrianised and cycle zones could be part of the solution to creating more dynamic and accessible shopping areas. There are already several examples of successful semi-pedestrianised areas in the city, one example is Exmouth Market in Farringdon; this vibrant pedestrianised street boasts cafes, restaurants and small independent shops, which during lunch times turns into a mini food market, enjoyed by people of all ages. There is plenty of scope for more such areas in this large city.
My final point is that motorists are not the enemy in this debate, I simply wish to stress the point that could see considerable economic benefits to making our streets more cycle friendly if we do things properly.
How far will Mr Johnson go
Boris Johnson says that we need to reduce congestion in London by getting more people out of their cars and onto their bikes. For this to happen, there needs to be a reason for people to do take that step; a mass investment in the cycling infrastructure would certainly help, but we also need to develop a system whereby it becomes uneconomical, impractical and inefficient to actually use a car. A very radical thought for many. It remains to be seen exactly how far Mr Johnson is willing to take his vision for Londoners.
Follow me on Twitter: www.twitter.com/Alorenzen
by Bikeboyslim | Apr 14, 2013
Can you ever have too many bikes?
Well I suppose it depends who you ask the question of! In our household I would naturally answer No of course you can never have too many, however my wife might just answer rather differently posing a question of her own. How many bikes can you ride at any one time!
Seriously though you do need a bike for each discipline you ride, don’t you. Who in their right mind would use a track bike to ride a BMX course and like wise who would ride downhill on a CX (cyclocross) bike! OK so I have chosen some extremes but I still recon that you need more then one bike.
Unlike some I am not totally mad with the number bikes I have and I have a sensible mix, a road bike (actually two if I am honest), an full suspension XC MTB, a track bike and a BMX.
Over the years the type of riding I have been doing has changed a little and the Full Suspension XC seems a bit of an over kill for riding things like Preston’s Guild Wheel and some of the disused railway lines locally, however a full carbon road bike does not quite fit the bill either! Leaving me with a bit of a conundrum, what to get to fill the gap? A hard tail MTB to replace the Full Sus or a CX bike?
Hmm tricky coz I really do not want to get rid of the Full Sus because it is really useful for those days out in the hills and trail centres. I know I could do these on a hardtail but then just maybe this would be over kill for the local trails.
Yes you guessed it I plumped for a CX bike, as I said you can never have too many bikes!! But I set myself a challenge I had to do this on a budget no more then £300 could be spent. I had a donor bike for most of the drive train and bars etc, so all I needed would be a frame, brakes, wheels and tyres.
My natural port of call for these parts was going to be ebay or discount online stores. First things first find out what is needed for a CX bike and which parts are the most robust for a bit of a hack bike and how much parts typically are. This is key to avoid over spending on eBay. It always amazes me that many buyers on ebay get carried away. The worst I have seen is a set of wheels go for £30 more then the buy now option for the same set from the same seller who had one set on open bid and another set available as buy now!
The donor bike was a Specialized Allez Sport with Shimano Tiagra triple chainset. I pondered long and hard over the triple chainset as my gut instinct was to go for a double CX specific or a double compact until I read this article http://bikehugger.com/post/view/the-rise-of-the-compact-crank which clearly defined the pit falls of a compact and the benefits of the triple. The decision to stick with the triple also meant I had less to buy with my budget, meaning more to spend on the frame.
Kinesis Crosslight Evo4 Cyclocross Frame 2010spend on the frame.spend on the frame.
Step 1 Frameset.
Having trawled eBay and the internet it seemed that the choices boiled down to a selection from:
- Graham Weigh frame and forks £199.99
- Forme Hiver (Paul Milnes) £274.99
- Paul Mines CT Wing £295
- Dolan Multicross £249.99
From these the best value for money seemed to be the Dolan as it included a seat post, headset and front cable hanger. However this did not leave me with much in the budget for wheels. So back to the drawing board and review the second hand options via eBay. Patience and timing had to be the watch word now. As I write there are very few frames on open bid. I missed out on a couple by a few pounds but I had set my target and was sticking to it.
Finally I hit the jackpot with a rather good Kenesis Crosslight EVO4 and BikeRadar’s review seemed to rate the frame
(http://www.bikeradar.com/gear/category/bikes/cyclo-cross/product/review-kinesis-crosslight-evo-4-11-45404)
so in for a penny in for a few quid!
Step 2 Brakes
The frameset was set up for cantilevers only but which set to get? Shimano CX50’s, Avid Shorty, Tektro V brakes, Empella Froglegs or Tektro CR 520?
Cash had to be king here and simplicity had to rule so a big thanks to Paul Milnes eBay store Tektro Colorado’s at £21.99 a full set it was
Step 3 Wheelset.
I struck gold here as a friend who had switched from a CX bike to a 29er still had a set of Shimano wheels that came off his Cannondale CX bike so £40 landed me 5 tyres and tubes and a set of Shimano WH-RS10’s. Not the most amazing 
wheelset in the world but functional.
Step 4 cable set.
Having used a mix of manufacturers in the past decided to try a new manufacturer for me and bought a set of low friction PTFE-coated stainless steel Goodridge cables from Chainreaction (user reviews 4.1/5).
The Build.
The first thing to do was to strip down the donor bike a Specialized Allez Sport running a triple Shimano Tigra groupset. I would be using everything from this bike except the caliper brakes and saddle, or at least that was the plan.
As soon as the frame arrived from its original Coleford Gloucestershie home it was time for close inspection. The frame was pretty much as described on eBay except for a very small dent on the downtube and a small gouge hidden under a sticker on the headtube. If I am being really picky the packing of the frameset could have been better and I was rather disappointed that the seller had not used fork and rear end frame spacers to avoid crushing during shipping as I had requested. The good news was the frame was in full alignment and ready to build.
A quick clean down and removal of old cable protectors and it was time to apply helicopter tape to areas which might suffer from scuffing, cable wear or chain slap.
This done it was in with the bottom bracket, crankset and front mech, quickly followed by rear mech, handlebar stem, seat post, handlebars and finally cantilever brakes and wheels. Time to check the fit. First hop on and it was immediately obvious that the handlebar stem was going to be a tad too short. So out with the tape measure and size up the fit vs my road bike. It was very obvious that the 100mm stem going to be too short. 110 mm might just work but even this might leave me a little hunched up, so it would need to be 115 or 120mm. I plumped for the longer of the two a quick trawl on the internet and a 120mm Deda Zero 1 was acquired and fitted. Perfect sizing and hey presto one bike ready for setting up with cables.
The Goodridge cables where new to me and I was itching to find out how good they really where. Unlike normal brake cables which have flat spiral wound metal the Goodridge set are the same set up as a gear cable outer, with steel strands in the sheath orientated in the same direction as the cable (along the length of the outer). For gear cables this reduces compression of the outer and improves reliability of indexing.
Kinesis Pure CX Cyclocross Fork
I will be interested to see the effect on braking. I suspect that it will improve modulation and feel reducing any sponginess caused by the outer compressing during braking. The brake cables certainly proved to be very stiff and somewhat tricky to cut.
With careful measuring and cutting (measure twice cut once) all was well with both gear cables and brake cables. A really nice touch with the Goodridge set is the long leadin tails on the cable ferrules allowing for improved
water and grit protection. With careful fitting of the blue plastic outer it is possible to run the cables fully water and grit proof.
All finished time to ride.
First Impressions.
WOW this is a quick bike. From the first turn of the pedals it is clear that this is a race bike with a real eagerness to move forwards quickly. To quote What Mountain Bike’s review
“The Kinesis Crosslight Evo is a highly evolved racer that proves even hardcore cyclo-crossers can be a fun and versatile trail/tarmac crossover option on non-race days.”
Very true and great fun was had on the first few rides proving that it was a very good choice to go CX and not Hardtail. However as time went on a couple of limitations started to show through and once again these confirmed the finding of Guy Kesteven
‘A major – but surprisingly common – technical terrain limitation soon becomes clear though. While the Tektro cantilever brakes on the Kinesis are usefully powerful – at least in the dry – the brake judder caused by fork flex on rough terrain makes the front wheel skip alarmingly.’
front wheel skip was the least of the problems the fact was that the amount of front brake judder, especially during descents, made the front brake totally redundant. Solution simples, fit a fork crown cable stop to replace the headset one. Cost £8.99 from Paul Milnes. Fitted cable recut and off we go again. Amazing the front brake is a different beast no judder at all even under the most powerful braking, bringing a high level of confidence to tackle technical descents with ease. Does make you think as to why Kenesis do not fit this simple device to the OEM bike in the first place. £8.99 is not a major cost to transform the ride.
Conclusion
MTB or CX well this being my first CX ride ever I am totally sold. This has to be the perfect tool for riding the local disused railway lines and simpler off road tracks, where to be honest even a hard tail MTB would be overkill.
What is even better is that I have managed to build a CX worth over £1000 for £300, result! Will I get rid of my Full Sus MTB? No it is horses for courses and to attack trails like Gisburn, Winlatter, Grizedale etc this will still be the machine to use but for a qucik blast along many of the SUSTRANS off road routes the CX EVO 4 will be perfect.
If you have never tried a CX bike and want to venture offroad but do not want to wreck your best road bike then find a frame on eBay and switch all your winter hardware onto a CX frame.
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 | 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
When I saw the bombardment of tweets about those that had been lucky enough to get a place in this year’s RideLondon, I realised I was missing out on something. At the time, I was living in Amsterdam. I didn’t know where I was going to be come August 2013, and I hadn’t really grasped just what RideLondon was at the point of the application deadline back in August 2012.
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