What I ate on the Adventure Syndicate North Coats 500

In short A LOT.

At the weekend a group of 7 girls including myself went for the non stop record around the North Coast 500 in the Scottish Highlands. The day before the ride we did an enormous food shop to make sure we had enough fuel to keep up on the road for and pedalling for 36 hours. The amount of food seemed absolutely insane and way more than it would physically be possible to consume. But as we emptied the van on Monday morning having successfully done it there really wasn’t much left over. So i though I would share with everyone out there how much really does need to be going in on a ride like this , just writing it down I feel gob smacked !

Pre ride breakfast a bowl of porridge topped with nuts honey and yoghurt.

An hour in the snacking began in this order…

5 scotch pancakes
2 chicken sandwiches
a handful of Zara’a sweets
2 cherry scones
a mixed seed bar
a banana
a chicken sandwich
a nutella sandwich
a bag of Haribo
half a packet of digestive biscuits
a bidon full of coffee
a mixed seed bar
a few chips
half a litre of almond milk
a breakfast cereal bar
a banna
a bidon full of tomato pasta
the second half a litre of almond milk
an apple
an almond butter sandwich
a box of grapes
a handful of cashew nuts
a bag of wine gums
a hot coffee
a cup of tea chaser
2 chocolate and banana bars
2 shot blocks
a peanut butter and jam wrap
the second half of the pack of digestive biscuits
2 half peanut butter rolls shared with Jenny
a cherry scone
a flapjack
half a cup of coffee
the rest of the packet of shot blocks

A glass of Prosecco !

Each riders food was totally different and you really have to go with what works for you. When I’m cycling my sweet tooth defiantly kicks in. But Zara and Jo went more down the savoury road with salami , a Spanish omelette and baked beans on the menu. Emily put the time in to make some of here food from scratch making sure she had calorie dense snacks including cheese, olive and sun dried tomato flapjacks and bottles of coconut milk . Im not too sure what Ann was eating she was constantly busy being amazingly on it organising the bunch and ferrying snacks to and from the van but I’m sure she had a box of fish and chips mid-ride. Lee was snacking of boiled new potatoes  and cupcakes whilst Rickie’s diet heavily featured hot cross buns which she now never wants to eat again!

It was a full blown weekend of excess, excessive cycling, excessive hours being awake, excessive quantities of food and one mega record!

Follow the Adventure Syndicate HERE .

Introducing Mario Presi, the brains and kitchen behind Chef on a bike.

mario

Mario Presi, Italian by birth, comes from the Veneto region (from Padova, near Venice) in the North East of Italy. Having raced BMX all over Italy winning 6 Italian National Titles in both BMX 20″ and Cruiser 24″, 4th place in the 1989 World Cup, podium finishes at European Races and in 1992 a prestigious 3rd place at the European Championships.

Combined with his culinary training and nutritional knowledge he has created real food to help cyclists be at their best on and off the bike. He is a believer is real food, natural ingredients and most importantly creating everything from scratch. 

Having now eaten and trained with Mario’s products for the past 6 months coming into winter I asked him 5 questions on what he recommends nutritionally during the colder months.

  1. Winter is a stressfull time for our bodies , what steps do you recommend taking to ensure that our nutritional needs are met ?

    Some times when life is going at 100 miles an hour and adding to that over winter the days get darker and shorter it can be our food that is one of the things to suffer. Often in the winter we are more drawn to quick fixes and comfort food. We are all individual so its important that our national needs are tailored to our taste likes / dislikes and personal needs. If we skip fresh fruit, veg and good quality ingredients it can leave us feeling tired and being under-fueled when putting in the winter endurance miles making us more susceptible to illness and not getting optimal recovery after rides. 

  2. OK so when we switch into winter endurance miles compared to being in the race season is there anything significant that we should bear in mind when planning meals?

    During the winter months the predominant fuel for long rides is fat. Fat is also essential in the repair process when home from rides and during the night.

    It slows the digestive process down as it a complex chain that takes time to breakdown keeping you feeling fuller for longer. Some vitamins are only fat-soluble ( A, D, E and K ) therefore essential in the diet. Remember the longer the exercise the greater dependence on fat for metabolism and endurance training increases oxidative capacity ( The muscles maximal capacity to use oxygen ) and increases the body’s ability to burn fat.

  3.  Are there any ingredients which are a must buy on your winter shopping list ?– Flaxseeds (add them to your meals on a daily basis)
    – Egg pasta
    – Brow rice and wholemeal pasta
    – Oats
    – Eggs
    – Lean cuts of meat/fish
    – Full-fat Probiotic Yoghurt
    – Bananas
    – Coconut/almond/cows and goats milk
    – Seeds and nuts mix
    – Lentils/Beans/Pulses provide good quality proteins
    – Fresh, Brightly coloured seasonal vegetables (Butternut squash is a great soup to warm up with   after a winter ride)

  4. What would you recommend on the bike when putting in longer training rides?

    A ride under an hour. No need to fuel during a ride if a good meal has been consumed in the 2/3 hours before setting off. Still take a gel and a banana/energy bar though for emergencies in case your rides turns out to be longer than planned.

    A ride under two hours. An hour in have something small to eat on the ride ride. Ideally something slow release like an oaty cereal bar/flapjack or a banana.

    Longer rides lasting 2-4 hours– Rides especially reaching nearer 4 hours require a lot of energy intake because of the amount being used during and after. It’s very important to eat something within that ‘first hour’ and ideally slow release quality especially if the ride is lasting 4 hours. If the terrain allows then nibbling little an often throughout the ride (ideally every 20-30 minutes) until the end would ensure maintenance of blood sugar levels until your next meal. 

  5. Have you got any other top tips to keep your diet up to scratch and help get the best results possible from training ?

    Balance is key. Too much of anything is not good for you. That includes vegetables and fruit too. A diet needs to be a good balance of carbohydrates, fats and proteins.

    I believe that there is no such thing as good or bad foods. However the time of day food are eaten and how they are eaten in relation to your exercise is makes a huge difference. 

You can find Mario’s cycling breakfast cereals and energy snacks here. 

Hill Climbing – It’s as horrendous as it sounds, so why do people do it ?

Hill climbs are part of British cycling tradition. Held in October at the end of the cycling season often run by cycle clubs offering entrants small cash prizes for the fastest times. It’s a niche event, yet often draws big crowds and of that not only cycling fans. People come and line the climbs with cowbells, trumpets and cheers as they watch the pain in the faces of competitors as they dig deep. With expressions fit for cartoons riders literally trying to stuck in as much air as possible before collapsing in a heap at the top whilst they repay the oxygen debt.

This autumn, Ben and I wanted to experience this tradition first hand, so over the past month have been travelling to hills up and down the country to take part in this unusual event. Below is a run down of our 3 favourites: 

Denbies Duel offers something different. Instead of setting off one at a time, a rider battles it out with another rider in a series of head-to-head duels in the Denbies Wine Estate near Dorking. Over the 1.7km course competitors use the first round to put in their best time, then the knock out round and tactics begin.You race head to head and the first over the line wins and goes through to the next round finishing up in tense head to head finals. You have to decide whether you are best off going hard the whole way up, holding back and surprising your opponent with an attack or waiting till you get up to the top and into the marked sprint zone.

Catford and Bec hill climbs. A Sunday hill climb double header. The hills are 10 miles apart which means many people race one then cycle to do the next one straight after. Catford being the most historic and this year celebrating its 120 year anniversary making it the oldest continuing cycle race in the world. Both climbs are short, at about 0.6km but notoriously steep with gradients averaging around 13% and topping out at 25%. These climbs are renowned for their atmosphere with bunting, commentators entertaining the crowds, coffee and cake making it a great social day out.

national hc

Jackson bridge hosted the traditional end to the domestic racing season, with the RTTC National Hill-Climb Championships.

This year there were 240 riders with racing from 10.30am to 2.30pm going on up the 0.9-mile course. Based near Holmforth in Yorkshire, the course was of varied gradients with an average gradient of 11% but with riders having to deal with steep ramps of up to 20%.

The last time the course was used in the Nationals was in 1994, when Jeff Wright posted a incredible time of 3-49.9, setting a course record that has remained unbeatable.

This hill climb is the one where if you had anything left at the top you would kick yourself. You really have to leave everything on the road. To accommodate this there is a team of catchers at the top so as you cross over the line and the stopwatch is stopped you can literally fall off your bike.

For me competing in the hill climbs has been a totally new experience. I’ve pushed my self before to my limits in long fast road races, dragged myself home for miles completely bonked when training hasn’t quite gone to plan and cycled for days on end until i’ve succumb to sleep in The Transcontinental. However, this is a totally different sensation, pacing yourself so that by the top your have got it bang on and your tank is completely empty. Summiting the climb on Sunday I could taste blood, was gasping for air, couldn’t see straight and had to support my body weight bent double over my bike whilst I pulled myself back together. As I recovered I looked around to see everyone else in similar states some laid by the side of the road whilst others being held up by their mates, with the most recent climbers still in the arms of the catchers.

Ive been amazed by the dedication, sacrifice and drive that all the competitors put in for a race which lasts only a few minuets can be won by under a second. There is no room for error, no slacking , in a race that 100% shows what you’ve got to give.

For more images capturing the brutality of the sport check out Russ Ellis’s photo board.

 

BBC Get Inspired – My Story

Going into my first season of racing as part of a Velosure Starley Primal last winter was a huge challenge. I had a chat with some of the team at the BBC about what had got me into the sport, how I was adjusting to doing structured training and my ambitions. One of my main goals is to help inspire other women to get into sport and find something they are truly passionate about, I hope this article helps in a small way to achieve that Click here to read the feature. 

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Food for You and Your Bike

P1060526bike and musili

Having studied and worked as a Personal trainer during the past 8 years, nutrition and understanding how it can help optimise the bodies performance has always been of great interest to me.

Like a lot of people out there I really like my food and I have always slotted into the “live to eat” category rather than eating to survive. I have been lucky though, Mum always cooked my brother and I fresh, healthy and varied food as kids. I don’t know if this has affected my taste buds and cravings but now I rarely fancy junk food and I am more likely to demolish a whole pallet of strawberries rather than a bag of crisps. But we all have our flaws, I don’t seem to have much will power when it comes to turning down chocolate, a glass of wine or that third coffee of the day.

I’m a complete believer that whatever your taste dictates with some planning and adaptation you can eat a healthy balanced diet tailored uniquely to you and your needs. One of the most important things is to eat food that your body recognises and knows how to utilise. Our bodies need a combination of carbohydrates, proteins and fats, it’s that simple. Humans are real not artificial so we need real food not artificial colours, additives and chemicals.

Im also a total believer in the importance of eating for what your doing. For cycling it’s important to think about this in regards to how your training sessions are planned for the week. For example, if you’re racing you need to think about what your body needs to help you recover on a rest day.

Taking nutrition seriously has got one downside though, it can be very time consuming. Ideally you want to make everything from scratch and good food without preservatives is often much more perishable, so good cupboard, fridge and freezer rotation is important. Recently I met a fellow bike fanatic Mario Presi known as ChefOnABike. An Italian living in London (Italians know how to cook) he has competed in BMX at a high level and really understands the relationship between feeding yourself with high quality nutrition and getting out top level performance.

So, problem solved real food coupled with convenience.

Check out what he offers here : www.chefonabike.me

Follow Mario on Instagram & Twitter @ChefOnABike

Tales from the Tuscany Trail

My friends and I aren’t your stereotypical girls. We do love shopping but mostly for bike kit, hanging out and chatting but about who’s racing where and riding what. We often meet up for coffees but only when its near the end of a ride.

So who are these girls? Rickie Cotter is a 24 hour solo mountain bike racer and one of the top competitors in the world, Lorena Jones is a cycling fanatic who works for Total Women Cycling during the week, then out often for the whole weekend putting down 100’s miles. I am a professional road racer, and compete in the UK and Europe for Velosure Starley Primal.

Rickie and myself met on on one of the biggest single stage races in the world last summer – The Transcontinental. This monster of a race starts in London, crosses the continent and finishes in Istanbul, totally self supported. A very tough challenge. I met Lorena whilst I was training for that event at the start of last summer half way up the Col Du Madeline – one of the giants in the French Alps. It’s always great to meet other girls who share your cycling passion so we just started chatting and got on straight away.

May bank holiday was fast approaching. With a few days off work and everyone making plans my friends and I decided that it was a brilliant opportunity to fit in a weekend of bikepacking…….. Read more here.