This was the response from @Jonhinio when I asked the Twittersphere what was important on a Winter/Spring Cycling Training Camp!
Not surprisingly the other answers revolved around food, sun and scenery with @SJcyclist feeding back “I loved Mallorca, quiet roads, great weather, sympathetic drivers and stunning scenery”
It is often hard to fit winter miles in around life, work and of course the variable UK weather, so a winter or spring training camp allows you clock up some serious mileage before your racing season or sportive season starts and get some much needed vitamin D!
Whatever your cycling goals the extra hours in the saddle early season will certainly help and if you are aiming for a big sportive like the Etape du Tour you will have the chance to ride climbs of similar length, which we just don’t have in the UK.
And yes the food is vitally important! If you have only been riding occasionally over winter then expecting your body to ride 4-6 days in succession is a big ask, and certainly not wise on calorie deficit!
David Butcher, Owner of 7hundred in Windsor and organiser of Training Camps in the Costa Blanca, says
“Motivation is the biggest driver. When it’s dark and miserable in the UK it can be difficult to find the motivation to ride, that can affect endorphin levels creating a negative feedback loop. The allure of different roads and warmer climes, even if only for a short period, can help restore motivation and reinvigorate your training.”
Hundreds of options exist for organised training camps where everything is done for you, the real pro experience! Just book a flight and pack your bike (or even hire one there) and everything else is taken care of. 45 Degrees North in Morzine, in the French Alps offer a luxury chalet with a hot tub, delicious food from a professional chef, a Level 3 Performance Coach, complimentary sports massage, a bike mechanic, homemade energy bars, laundry facility and a full support vehicle to carry extra layers, tools, food and drinks (and riders who fancy starting part way up the climb or a lift home at the end of the day!). I asked Chris Sellings at 45 Degrees North how a rider should choose a training camp. “This depends entirely on you, your budget, what you want to get out of your training camp and absolutely the time of year. For example, if you are looking for an early training camp in the mountains, you can rule out the Alps, but could find several in Mallorca, Andalucia or even South East Asia. This depends on your race calendar and targeted events. Generally, athletes will attend a training camp early in the season (February to May for UK) to improve their base fitness before the season really kicks in. Athletes targeting races later in the season (August to September) can absolutely benefit from a training boost mid-season (June to August).Some people go for camps run by big name coaches and for others it’s about taking the opportunity to explore a new location. There are a plethora of training camps out there to meet every budget and time restraint. The key is to think about your race season and whether you want to attend a training camp to lay base fitness or to peak for an important race. This determines the time of year to aim for. Next think about the type of fitness you need for your race. There is little point heading to the mountains if you are targeting flat, fast crit races and vice versa. Then it comes down to your budget. If you can afford to attend a training camp run by a famous coach and staying in luxury accommodation, then get in fast and book. Otherwise seek out a good quality camp that offers great value for money and the more beautiful the rides on offer the better!”
Often riders are concerned about their ability to participate or concerned they might be the slowest and hold the group up. David from 7hundred advises “choose your camp carefully, if in doubt don’t be afraid to ask questions and be honest about your abilities when discussing pace. Why not encourage those you ride with to join you? It’s not a race! It’s also easier to ride in a group you know”.
Chris agrees “We all have to start somewhere and any self-respecting training camp will recognise this and cater for weaker riders. There are a variety of ways to do this. Weaker riders will generally ride together with an experienced guide. For longer more challenging rides such as sportive routes, they may be set off before the faster groups and even from a point further along the route. There will be a no drop policy in place so you don’t need to fear being left behind and becoming lost. Sometimes vehicle support will be offered. This means, if you become too tired you can climb into the vehicle and be driven home. This said, you should have a reasonable level of fitness before attending a training camp and be able to comfortably meet the minimum requirements set by the training camp. If you are not sure, seek guidance either from a club coach or the training camp operator prior to booking.”
Most training camps will offer a variety of riding groups, with the distance and speed of each ride varying accordingly. Helen from Twickenham Cycling Club, who make an annual pilgrimage to Majorca for Legro’s Training Camp, feels “setting expectation of the groups, advising people which group they should be in and having enough group leaders to ride with the slower riders and allowing those who up the pace unnecessarily to go off on their own” is key to a successful week.
At Hotel Dory in Riccione, Italy, the 4 routes for the following day are posted up on the notice board in the bar with the distance, speed, profile and estimated time. Riders sign up for the one they would like to complete the following day and the hotel allocates the appropriate number of ride leaders to each group. The convenience of having the lists in the bar means that should you find yourself still in the bar at midnight with another glass of Italian red then you can quickly cross your name out on the 150km mountainous ride and swap to the 40km flat tourist ride!
Alternatively, how about a DIY training camp with your friends, you can then choose everything yourselves and decide your own schedules and rides, but you may miss out on the support, structure and local knowledge of an organised trip.
There are also plenty of cycling holidays to choose from the difference according to David from 7hundred being “A training camp is more focused, concentrating on building an aerobic base and while a cycling holiday may be guided and cover the same ground, it might not be as beneficial for those looking to improve. Cycling holidays are generally more relaxed and an excellent way to explore new terrain without the pressure to perform. Decide what your goals are for the year, if you intend to race or you’re targeting some big sportives then a training camp will be beneficial. If you’re simply looking for motivation to get back on the bike and rediscover your cycling mojo, or purely for enjoyment of being on the bike, a cycling holiday is the way forward.”
Just booking a training camp can be the incentive to get out and train in the winter, it gives you something to work towards and look forward to when you are slogging it out in the gloomy UK winter. It will reinvigorate your training, boost your fitness and up your motivation levels, what’s not to like!
July 2014, the month the wheels stopped turning on my full time cycling career. A near 10 year trip was complete. 3 National medals, round after round of Tour Series, full winters spent at the Revolution track events, several trips around the Tour of Britain and a whole load of experiences across the world stopped, crossing one last circuit race finish line!
So that was the easy bit, stopping. The hard bit… What to do? Who to become? Remembering what they told me back at Uni. How to start all over after 10 years sat in the saddle each day, not to mention who was going to make up the wet bag and food box each day.
But in truth I’d been looking forward to this day, I was lucky enough through cycling to live outside of the “rider bubble” a little, I came to enjoy working with sponsors, developing products, speaking with the media/press and passing on a “pro” insight to amateur riders through my job as full time rider. Early on I perhaps didn’t realise fully what a full time sponsored rider was responsible for other than turning the pedals, but I had enjoyed growing into that role more and more through the years. The years had also sent me on a journey through team roles, from aspiring youngster, through domestique (team helper), on to team leader and finally on to the “experienced head” of the team. Passing on experience and knowledge to the new aspiring youngsters on the team was perhaps one of the most satisfying seasons out of the lot, so much so that during that final season I came to enjoy this role so much it motivated me to keep pushing myself on and perhaps was responsible for sending me off in this new direction in some ways.
All that meant that come July 2014 I was more than ready to embark on a new challenge within the sport and setup Tom Murray Cycling. There have been early challenges, remembering to pack the suit instead of the Lycra, taking up a spot on the spectator side of the railings instead of the start line and remembering that I no longer have to listen to the five same songs on repeat for each hour during the summer circuit race months… FREEDOM! But the competition and the drive to be successful remains the same. The challenge now is to help others achieve their best, be it amateur cyclist, sportive master or elite racer, with the benefit of 10 years of full time cycling and a knowledge of coaching practices gained from working with those within the cycling world together with the latest coaching theories, I’m loving it!
I have discovered this whole world of cycling away from competition. A completely new direction has been a breath of fresh air, the appetite for cycling in this country at the moment is unbelievable, school kids, HGV drivers, you name it, people want to cycle and develop, through cycling packages, events and professional training days, I have spent the past year helping them do that. Changing perceptions with haulage companies, inspiring kids to take up a bike or just helping people to get going again after many years away is hugely rewarding, this whole community side to cycling alongside its competitive famous brother is developing too.
So 12 months or so on, stepping away from cycling has in fact given me a chance to become even more involved within it. The wheels are turning again, in fact there going more than ever and best of all it’s like being right back at the start all over, ready to go along for the ride again, new experiences, new challenges, new motivation!
Take a moment or two over your next coffee and head over to www.tommurraycycling.co.uk to keep up to date with the Tom Murray Cycling team and follow us @TMCyclePackages on twitter to be part of the journey!
Edvald Boasson Hagen of MTN Qhubeka became the first rider to win the modern Aviva Tour of Britain twice when he successfully defended his 13 second lead on the final stage, an 86.8km circuit race around some of central London’s iconic landmarks.
The Norwegian sprinted to fifth on the stage, which was upgraded to fourth when Andre Greipel was relegated for impeding Elia Viviani in the final sprint up Regent Street St James, handing the Italian his third stage win of the week.
Viviani’s victories in Wrexham, Floors Castle and now London also mean he is only the fifth rider to win three stages in one edition of the race, and joins Mark Cavendish as one of only two riders to win Tour of Britain stages in England, Scotland and Wales.
Speaking afterwards he said “After yesterday I saw I had good speed in the legs after a really hard week, so we thought we could win today.
“(Ben) Swifty and Andy (Fenn) put me in a perfect position for the last corner. We saw the road go up and I knew we couldn’t start the sprint too early. When I saw Greipel go I went directly on his left-hand side. He came across a little bit, a little bit and that edged me towards the barriers. I’m disappointed because it is better to win without this. He is a big champion and I’ve never seen him do this before. But we won in London and that is the main thing.”
“This week has been really good with lots of stages over 200 kilometres,” he added. “It has given me a very good base for the worlds and I am really confident. I think the Tour of Britain is the perfect roads for the worlds this year.”
After the stage Greipel insisted the incident was accidental: “I didn’t see Viviani coming. I was just concentrating on my sprint and suddenly he was next to me. The final straight wasn’t that wide, I had to look for space to overtake. Everybody was on the limit on the final corner. I didn’t do anything for purpose that’s for sure. That’s sprinting.”
Boasson Hagen’s fourth place on the day was more than enough to see him win the Aviva Yellow Jersey outright thirteen seconds ahead of Team Sky’s Wout Poels with young British rider Owain Doull capping an outstanding week’s work by moving up to third place overall thanks to a time bonus, the best result of his road career to date.
Doull also claimed the Chain Reaction Cycles Points jersey, having finished in the top ten on all but one stage (the finish at Hartside where he came 11th) and the Premier Inn Best British Rider award.
Boasson Hagen, who won three stages in 2008 and four in 2009, didn’t take a stage victory in 2015, but arguably his overall victory was all the more impressive, having to fight off a determined effort from Team Sky, working for the in-form Poels.
“I am very happy with that win,” said Boasson Hagen who joined MTN Qhubeka at the start of this season from Team Sky. “The object today was simply to defend the jersey and my team did a great job all day. Team WIGGINS took it out very fast at the start looking for the intermediate Sprint and seconds for their rider and it was very hard but then the race settled down a little. I always like to race to win. I had my chances with Sky but perhaps I get more chances with MTN Qhubeka. I think perhaps this year it was harder to win the GC than back in 2009, the course was tougher and Sky were very strong.”
Boasson Hagen now goes onto the World Championships in Richmond, Virginia where he will be riding primarily for Alexander Kristoff although on this form he clearly represents a viable Plan B. Both Greipel and Viviani have also expressed their hopes of taking the title and it could yet be that the Aviva Tour of Britain again acts as ideal build up for the eventual champion, as it did last year with Michel Kwiatkowski.
With a new look circuit hosting 14-laps of racing, the early interest in the final stage centred mainly on Team WIGGINS trying to secure two vital seconds for Doull to move him from fourth place onto the podium in third ahead of Rasmus Guldhammer of Cult Energy Pro Cycling.
For a team consisting of Great Britain’s best team pursuiters that was a pleasing scenario and provided a fine spectacle for a large crowd as Team WIGGINS went to the front half way around the first lap and bossed the race for the first three laps right up to the first intermediate YodelDirect Sprint.
A huge turn on lap three from Sir Bradley Wiggins set Doull up nicely although Russ Downing, riding for Cult Energy did manage to infiltrate the Team WIGGINS train and take the line honours to deny Doull the full three seconds. Doull, however, comfortably collected two seconds for second place to move into third on the road, a position he was able to defend.
After the first sprint an eight man break went up the road which meant Cult had to chase in an attempt to get Guldhammer into the second YodelDirect Sprint. Ultimately it was in vain with the peloton unable to get on terms in time, last year’s overall winner Dylan van Baarle taking both the second and third YodelDirect Sprints, on his way to finishing eighth overall.
Elsewhere Peter Williams of ONE Pro Cycling completed an excellent week’s riding – both individually and in the team context – by taking both the SKODA King of the Mountains title and YodelDirect Sprint jersey, only the third time that feat has ever been achieved in Aviva Tour of Britain history
Williams, from Southport, had cinched the Skoda King of the Mountains title on Saturday when he took maximum points on the final climb of the day up Brantham Hill in Suffolk and started today’s stage seven points up from Conor Dunne in the YodelDirect Sprints classification. With neither rider contesting the first sprint of the day Williams’ lead became unassailable and the celebrations could start.
“It’s a massive achievement for ONE Pro Cycling. This time last year it was just a few conversations and the ball had just started to role so it was a really new team. To come away with two leaders’ jerseys on our Tour debut is a brilliant achievement.
“I feel like I’ve been in good form all year, the setup is like nothing I’ve ever experienced before and it helps get the best out of all the riders. It’s a really good environment. Coming into the Tour of Britain we had prepared well and felt ready to come here and do something.”
Andre Greipel sprinted to victory in Ipswich, Suffolk at the end of the Aviva Tour of Britain’s longest stage, a 227-kilometre leg from Fakenham in Norfolk.
The Lotto Soudal rider headed home Team Sky’s double stage winner Elia Viviani and IAM Cycling’s Sondre Holst Enger by the narrowest of margins
The win was Greipel’s fourth Aviva Tour of Britain stage win, adding to the three victories he took in the 2010 edition of the race.
MTN Qhubeka’s Edvald Boasson Hagen took fifth to maintain his thirteen second lead over Wout Poels and the Aviva Yellow Jersey heading to London and the final stage of the race.
Team WIGGINS’ Owain Doull finished safely sixth to keep his lead in the Chain Reaction Cycles Points Jersey, as well as remaining the Premier Inn Best British Rider thanks to his fourth overall. Only a Boasson Hagen stage win in London will deny the Welshman the Chain Reaction Cycles jersey, providing he finishes the stage.
Peter Williams clinched the SKODA King of the Mountains competition, with no climbs on the final stage London circuit, the ONE Pro Cycling rider took maximum points on the final SKODA King of the Mountains climb of the 2015 race at Brantham Hill in Suffolk to win by two points from Madison Genesis’ Tom Stewart.
Williams also maintains a seven point lead in the YodelDirect Sprints competition. Nine points are available on the London Stage presented by TfL, so only An Post Chain Reaction rider Conor Dunne can defeat him.
Starting in damp conditions from Fakenham’s racecourse, the original four man break consisted of Chris Opie, Alistair Slater, Johnny McEvoy and Tom Stewart, before that was reeled in and another all British group of Alex Dowsett, Gabriel Cullaigh and Graham Briggs went away, with the latter going on to win the Rouleur Combativity Award for Stage Seven.
With the battle for the final SKODA King of the Mountains points at Brantham Hill a priority, Madison Genesis worked hard to bring back the break, catching first Dowsett and then the other two escapees.
Williams took the points at the top of the ascent, with both Zdenek Stybar and then Rob Partridge attempting to go clear in the final kilometres.
Lotto Soudal and Team Sky worked hard on the front to set up the sprint for their men Greipel and Viviani, and it looked briefly like the Italian had claimed the victory on the near side, but television replays confirmed it was the German who crossed the line first.
On the Aviva General Classification there was no change at the top, with Boasson Hagen preserving his lead, but fifth placed rider Dylan Teuns, from BMC Racing, did crash out as the race passed through Wattisham Flying Station, which provided a unique home to the day’s final YodelDirect Sprint, flanked by Apache helicopters of the British Army.
The 2015 Aviva Tour of Britain concludes in central London with Stage Eight from 3.30pm on Sunday 13 September, with a 14-lap circuit race starting and finishing on Regent Street St James, and taking in the sights of Piccadilly Circus, Trafalgar Square and Regent Street.
Riders will contest three YodelDirect Sprints on the start/finish line on Laps Three, Six and Nine, with the final points and time bonuses of the available.
Highlights of Stage Seven will be on ITV4 at 8pm on Saturday 12 September with a repeat at 09.55am on Sunday 13 September. Highlights of all seven stages so far are also available on demand via the ITV Player.
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I asked Chris Sellings at 45 Degrees North how a rider should choose a training camp.
At Hotel Dory in Riccione, Italy, the 4 routes for the following day are posted up on the notice board in the bar with the distance, speed, profile and estimated time. Riders sign up for the one they would like to complete the following day and the hotel allocates the appropriate number of ride leaders to each group. The convenience of having the lists in the bar means that should you find yourself still in the bar at midnight with another glass of Italian red then you can quickly cross your name out on the 150km mountainous ride and swap to the 40km flat tourist ride!
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