Faster, Stronger and For Longer



OK, Yes, I took this phrase from the Lucozade energy advertisement, but it sums up everything that is desirable in cycling performance. You wont achieve these attributes by training alone. Glycogen reserves and calorie input are key to your performance; what you eat to achieve that calorie requirement is even more important. Being mindful that its not just about the eating however and that hydrating well before, during and after a ride is equally important. Eating a balanced diet with good quality protein in it will be vital to maintaining yourself at tip-top condition too.

Some nutritionists recommend that carbohydrate should be at the core of your diet all week and that you should consume 1 to 3 grams of carbs per day for each Kg of your body weight. They also say eating omega-3 rich salmon is good for blood flow too. My favourite pre-ride (the night before) dinner is roasted salmon on a bed of wholewheat noodles with stir fried vegetables. This ticks many nutritional boxes.

Pre-ride (and I mean 1Hr prior to the ride) eating for me is all about the carbs - a mix of slow release and sustained release carbohydrates to be precise. That's a sugary juice drink and porridge to the layman. Scientific opinion would broadly back this choice, although some journal articles talk about this regime in terms of high and low GI carbohydrates, my regime amounts to the same thing. You can find more information on the subject here: http://www.bicycling.com/training-nutrition/nutrition-weight-loss



Keeping up a 17mph pace for 3- 4 Hrs Requires Energy



Even someone who works in the sports nutrition industry, like myself, can get carbohydrate intake wrong. I've twice now hit the wall during rides of about 100 - 125Km in recent weeks. This could be a combination of pushing myself really hard and because of the other riders in the club hitting their peak performance, or poor pacing with my new found speed on the flat. Either way, I did not have enough energy to see me to the end of the ride in a way that I would of liked. A slight lack of fluid intake may have contributed to this

A science experiment was undertaken. I decided to try out various eating and drinking regimes throughout the ride whilst keeping the pre-ride eating the same. I have to say that the results are from what I like to refer to as an n=1 study and should not be taken as absolute fact. It's just a description of what worked for me, not a statistically powered study.

OK, so, the first big finding was that by having a cup of tea at the "tea stop" made me feel a lot better (less sluggish) than having a cup of coffee. I really love a coffee too and loads of magazine articles recommend a cup as a good cake stop drink. Evidence points towards both tea and coffee being poor hydrators and largely due to the large caffeine dose in such a small volume of water. Scientific opinions are very mixed on this subject. Next time I'll just have a soft drink without caffeine. The toasted teacake is not up for debate however.

Secondly, caffeinated gels, specifically the Maxi Viper Active gel, seem to provide that extra kick towards the end of a ride. Add to this a noted benefit from taking a gel (any gel) at about 1.5hrs in to the ride. The benefit of this being the maintenance of .To do this properly, researchers recommend about 30 to 40 grams of carbohydrate each 30 minutes you ride beyond the first 60 minutes. Gel sachets contain about I found that the Torq gels taste the best with Rhubarb & Custard flavour being my favourite but these are not caffeinated they do contain about 30g of carbohydrates however. The torq bars are very good too, except sundried banana flavour which is quite disgusting.

Drinking more. Cyclists must make a conscious effort to drink fluids before, during and after riding to stay hydrated. Becoming dehydrated is one of the worst things that can happen to you and so it is important to be proactive and push lots of fluids, even before you feel thirsty. You'll want to drink at least 250-375ml  of fluid immediately before a ride, another 250ml every half hour during a ride, and enough when you're finished to gradually replenish those lost fluids after a ride. I have upped my fluid intake and this seems to be making a difference if not to performance then certainly to my state of mind. I can't explain it but when I take a drink and especially on a climb, I feel good all over. Psycological perhaps, but dehydration can increase heart rate and thus sap energy. The constant replenishment of carbs via the drink is beneficial too. I use SIS GO electrolyte blackcurant flavour.

Post ride, I like a milk shake as this seems to get me back to normal than say just drinking water. I like nesquick strawberry milkshake as it provides a good balance of carbohydrate and protein. Its not a scientificly researched brand but again the experts would broadly agree with the approach.

So in conclusion. Eat well during the week. Eat plenty of carbohydrates but be sure about the amount and type required depending on where you are in the cycle - pre, during or post ride. Drink well and ensure you top up fluids regularly.

When I put all the pieces together last Sunday, things seemed to work out better. I had the kick at the end for which I was looking for. No fading, despite my legs feeling a bit ropey and the 27Kph pace. I still never made a quick pace up Houndhouse Lane, but you can't expect a miracle.

http://bikeroutetoaster.com/Course.aspx?course=467110





New Forest With Friends

Anyone would think that I have an obsession with the New Forest, given the amount of times that I've been out for a ride there this year. They would be right too. I do have an obsession; the whole park is a treasure and an absolute cycling paradise. I use a 100Km course from Brockenhusrt early in the season to get me into the groove as it does not present much uphill work. This time I was here with friends from work, introducing some of them to the delights of the Hampshire countryside for the first time.

http://bikeroutetoaster.com/Course.aspx?course=457411

In my kit bag, I carried a base layer, 3/4 length bibs, arm warmers, gillet, leg warmers and two sets of gloves - one pair of full fingered and one pair of fingerless. The weather had been pretty awful  leading up to the specific weekend, but remarkably the sun was in full display come the Saturday morning. What not to wear? I stuck with the arm warmers and bibs and decided against the leg warmers and full fingered gloves.

After what seemed like an eternity to get ready, the 7 strong group gathered at the mouth of the Brockenhurst train station car park and I gave the lecture about having fun and waiting for everyone on the hills. On the flat we would probably be riding as a pack, but the hills are where strength and power to weight ratios show there hand big time. You have to be aware of this if you are going to lead a ride.

Off we go and it's a steady lead out through the town centre, through the ford, which was a bit of a surprise and onto the beautifully named Rhinefield Ornamental Drive. The scenery bursts out from behind the trees almost immediately. Then as quickly as it appeared the open heathland disappears and  the first steady ascent begins. Shaded by Pine and Douglas Firs on either side of the smooth tarmacked road, we climb up to the busy A35. The road gets a bit flatter and so the pace quickens; I warn of the nearing punchy hill. already were making good time and mostly together as a group.

The punchy hill arrives and there's an inevitable break. Some of this group are new to riding, some of them are new to group riding. A few of them are really good at both. The riding is good and consistent though, despite the straying horses and donkeys. Up the hill, over the other side and down again; cycling is a bit like that. One of the wee foals tries to head me off the road on a tight downhill corner, I out turn it but the foal strays rapidly to the other side of the road to repeat its manoeuvre. Slowing, I try to brush past the stubborn creature without scaring it. Eventually I give up and unclip and just as I do, the damn animal walks away.

What is staggering about the new forest is the way that the heathland suddenly opens up from behind dense wooded areas. Long straight roads in open plain. A cross wind is thrown in for good measure; the road turns and were into a headwind. Someone else takes the lead and is quickly pinned back. We're making staggeringly good time however and soon its time for a cup of tea. As most people in the group, actually everyone, has or does work in the sports nutrition world, the talk turns to energy gels. Nik has a cigarette; to increase his lung capacity. Its hot, so most people are glad to have a rest and a drink of water. Looking at the map, we're were very close to the turn off for Bucklers Hard. This represents about two thirds distance ridden. The route is virtually flat from here. Flat but with strong on shore sea breeze to put you off your stride. The Isle of Wight looks lovely in the sun however, all white cliffs, blue shimmering water and shiny yachts. 

"The wind will be behind us in a minute". its a long minute bu eventually we turn for home. Over the bridge at Lymington, up the hill out of town and back out onto the vast heathland. There are a couple of good downhill sections here. Time to get some free motion. Its over too quickly though and soon enough the Red Shoot Inn passes us by. Another ford to cross, past the rather splendid Moyles Park School and onto the flat section home. The pace goes up and people are dropping out the back, the front group eases off. I'm still shadowed by a couple of riders but people are getting tired as we only have 8 miles to go. I can almost smell the chips; I always get a craving for chips. The final sections are very flat with minimal traffic; very straight too, interspersed with the odd roundabout. We turn off the A35 and head for the open moor again.

Rhinefield drive is upon us again as the loop is starting to close. A nice downhill section to finish. Time to really go for it. I can hear the clunking of a Colnago behind so someone has come with me. we hit 63Km/hr and then the brakes. A sign for Brockenhusrt whizzes past. Left turn into town and through the ford once more. The finish line. Everyone is still intact and hopefully pleased with their effort.