Some Sportive training and nutrition tips from Achieve cycle coaching. Still time to get some good preparation in ahead of the Endeavour and TDF Sportives.
Micheal Ashurst also won yesterday evening at Litherland Circuit Race League! The teams twelfth win.
Today Achieve Skinngergate Racing headed up to Morpeth for the Ballantyne Memorial RR. It started off fairly steady knowing that the race was heading into a hilly part of Northumberland. After 15 mile 1 rider slipped away eventually winning with a fantastic solo ride. Down the sharp descents a split of 20 riders occurred, I was right towards the front after some good advice from a team mate and we worked to ensure the gap was settled. Once this was established I attacked to see what the mindset of the group was, one rider jumped across and we worked for the next few miles, never really gaining much ground. I looked behind over a click, realising the group was chasing and only 50m behind, I sat up to rejoin the group, the other guy carried on and finished 2nd ( annoyingly ). We then tackled the big climbs again, where I felt comfortably at the front of the group, careful not too drag everyone up them. At the top of the Gibbet a rider chipped away and the group started working, at this point we only had 8 or so riders, showing that the pace was being maintained. The group at this point was stop and start and another rider chipped away so I let a gap go, before jumping across myself, with only 6 miles to go this was vital. After a mile I had bridged and done a few turns with rider. Then with a 4 and a half miles to go I attacked him and held him off to the line only 50m behind the 3rd placed rider. My best result to date on the road whilst I can’t help think what could have been if I’d stuck with the earlier move. That’s bike racing.
by Will Brown.
Rituals: Im not a particularly superstitious person however I do have a few pre race rituals. I get my bike out of the car first to check its all ok and working before I sign on then if anythings being damaged in transit I can repair it before I sign on rather than rushing just before the race. Secondly I always get changed from the bottom up socks first, I don't know when I started doing this but for some reason I did and now its just a habit that's stuck!
Maintenance: I always like to race on a clean bike but unfortunately time scales mid week don't always allow cleaning time so sometimes it means starting on a less than pristine bike. However for bigger races and always at weekends I clean my bike thoroughly with a properly degreased drive train. Before every race I check all the components are working correctly as I hate not finishing a race because of a mechanical. As far as components go I change the chain every couple of months to keep on top of wear, break blocks and cables changed as needed. I just like to keep the bike working and reliable to its ready to ride or race every time its pulled out of the garage. I should also thank Skinnergate Cycles of Stockton for supplying our top notch Focus cayo team bikes.
Goals: Unfortunately my season hasn't really started as planned a recurrence of an old illness forced me to miss my first big goal and training was hampered for around 3 weeks, however I've still got some results to be happy with. As far as the rest of the season goes I've got a number of goals, first is the divisional road champs in a few weeks after that its the two tour series events we are riding in Durham and Edinburgh as well as the Elite criterium series after that. Then as always to get some good results in National B road races.
Things that you have changed this year? Firstly I've structured my training much more this year. I've had a rough weekly training plan set out and a end of month goal set all winter long its helped me keep focused throughout winter and I'm fitter than I've ever being which shows its paid off. Secondly I've taken nutrition much more seriously something I'm very very bad at (i like cake ALOT) but anyway I've tried to eat healthy and manage my sugar intake better which has helped I feel better all round and my energy levels are much more constant as well as loosing a few KG's. We've also got a great new nutrition sponsor in the form of GU energy this year, the gels and drink mix are the best I've ever used they taste great and are very stomochable its great to be using such great products to fuel our racing.
Today saw me racing in Scotland at the Drummond Trophy RR
I got to the start early and got right on the car bumper for the neutralised section. As soon as the flag dropped I attacked and got in a 2 man break for the first 5 mile until 3 more riders came across to us. The pace went up with 5 of us working and by the 3rd lap the group was down to just 3 riders. We stayed there for the next part of the race building up a decent advantage on the chasers behind.
With 2 laps to go David Clarke of KTM Cycling really turned up the pace in the tail wind and distanced me so I had to solo ride for 5 mile to get back onto the lead group, when I make it back we took the gap out to 4 minutes in the head wind and then the attacks started on the last lap. My legs were gone by this point so I had to dig deep for 3/4 lap on my own to hold onto 3rd place. I lost about 1 mimute on the leaders but held onto 3rd place. Pleased with the result and happy to get on the podium after working hard for 90 miles. Next weekend I am racing at Rutland cycle classic.
If you have even a passing interest in the social world of a racing cyclist, this paper is very insightful, interesting and representative, plus it was written by my Dad, check it out.
Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, et al. (2014)
The culture in many team sports involves consumption of large amounts of alcohol after training/competition. The effect of such a practice on recovery processes underlying protein turnover in hu...man skeletal muscle are unknown. We determined the effect of alcohol intake on rates of myofibrillar protein synthesis (MPS) following strenuous exercise with carbohydrate (CHO) or protein ingestion.
We provide novel data demonstrating that alcohol consumption reduces rates of MPS following a bout of concurrent exercise, even when co-ingested with protein. We conclude that alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore impair recovery and adaptation to training and/or subsequent performance.
Several formulae regarding “maximum safe heart rate” use variants of (220 minus your age). Are there any research data backing up any of these formulae?
You might reasonably assume that the maximal heart rate formula of 220 minus age is based on a large, reliable body of data, since it is so widely employed by coaches, athletes, physicians, and used as the basis of the target-...heart-rate posters hanging in your local gym. But in fact, the formula has been largely discredited in recent years.
Originally derived by compiling data from studies conducted in the 1960s and ’70s of cardiac health among adult men, the formula was a drastic simplification of the findings, said Ulrik Wisloff, the director of the K.G. Jebsen Center of Exercise in Medicine at the Norwegian University of Science and Technology in Trondheim, who recently oversaw a new study of heart rate calculation. From the first, the formula was not precisely accurate for almost anyone, he said, but its simplicity was appealing.
The more researchers study the issue, however, the more unreliable the formula proves. A large-scale 2010 study of women, for instance, concluded that the proper numbers for that sex should be 206 minus 88 percent of a woman’s age, while various studies of older adults, college students, adolescents and children each have concluded that the standard formula was wrong for them, too.
As you may have guessed from Tom’s post earlier in the week, we have heading to Calpe, in mainland Spain for a week of training to nicely finish off our winter period. We are staying in a Villa in the Cario region which is perfectly situated for all the riding you could want, flat coastal stuff, rolling roads and climbs from 5k-15k in length. We have done 27hrs over the week with the main focus on logging hours in the saddle along with plenty of climbing at tempo and sweetspot.
Thursday however was an important day with both of us doing FTP tests on the Col du Rates climb to determine our zones for the next block of training, we were both happy with the result putting us ahead in condition for the same point last year. We have both been training with power all winter which has drastically altered the training and overall content of what we have been doing.
We are heading back to the UK a bit reluctantly on Sunday for some recovery time, before some more training in England before the first race of the season, the North East Trophy on 22nd February. After that we head to Mallorca for a week of training with a number of riders from the team before the season starts in earnest.
P.S both the shoe game and cafe have been incredible all week. (See images)
So Jack and I have now been in Spain for 3 days as part of a impromptu trip away to Spain to escape the bad weather. Luckily for us Rob Orr had space in a villa he’d organised and we both jumped at the chance to do some proper riding, after all 18 degrees and sunny certainly beats sitting on a turbo whilst the roads outside are coated in ice. The days have been filled with hills, hills and more hills, luckily part of a good group with the Metaltek-KOO riders that are already out here. It’s always nice to ride with decent riders, especially when they also have some good chat…..this is particularly relevant due to our villa have no wifi and no TV, so talking fills a decent amount of time! We have however found a few cafes (naturally) for pre/post ride coffee and a link to the rest of the world. Anyway since I can’t imagine you’re actually still reading this without hating us for not being stuck in UK weather, I’ll wrap this up. Plan for next few days is just to continue as we have been, enjoying the sun and riding bikes and introducing a bit more intensity, and a bit more climbing, naturally. Hopefully this week and our later trip to Majorca with the rest of the Achieve-Skinnergate team should help set us up for a decent season racing, which is always the aim after all.