BIKE Magazine - December 2020

WALES • PHOTOGRAPHY • TRAINING • KAZAKHSTAN • FRANCE • HEALTH

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UK’S LEISURE CYCLING AND TRAVEL MAGAZINE

DECEMBER 2020

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CONTENTS BIKE-MAG.COM

INSIDE DECEMBER 2020

06

32

Plan your improvements for 2021

AN EPIC GRAVEL ROUTE ON THE BORDERS OF

As we head towards the ‘bleak midwinter’, and focus on the holiday period and then the next racing season.

14 Health The last superfood is the most iconic spice during Christmas time the #cinnamon.

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20 Why Kazakhstan and why a bicycle?

Why Kazakhstan and why a bicycle? To be honest the UK’s knowledge of Kazakhstan is from the dubious, rather offensive film ‘Borat’. This fictitious character with his wildly reactionary attitudes has understandably caused great outrage and concern amongst the Kazakhstan population.

A LEGENDARY LONG WEEKEND!

26 38

Cycling in lake Garda In part two of Scot’s La Vélodyssée adventure, he continues along the coast and crosses the divide between the LoireAtlantique and the Vendée.

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WELCOME BIKE-MAG.COM

WELCOME

to the December issue

Well, it’s finally the time of year when people say, “I can’t believe it’s that time of year, already”!

Unfortunately, though, this year has been a little different when it comes to taking out our two-wheeled companions. And with many of us having just experienced a second lockdown, we haven’t been able to take our bikes out as much as we would have liked. Yet, hope is on the horizon! With a vaccine in site, we will soon be off-roading in the Peak District, gliding down the roadsides of the Alps and doing charity bike rides across Colorado before we know it.

But for now, check out what is in this month’s Bike-Mag. We hear stories about tackling the challenge of cycling during a lockdown and

how we can train better for the up and coming year. As well as, of course, having our usual health insights. But we are also taken on a tour around the scenic Lake Garda and go on an adventure around Kazakhstan. We are also told about the joy of riding rough in the UK and then transported across the world to California to experience the excitement of cycling with the sun. If all that wasn’t enough, we are then told about the beautiful Saint Savin in the Hautes Pyrénées and how two people are living out their dream life over there. With all of this talk of travel, it’s hard not to get excited about what lies ahead and what stories we will soon have to tell.

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HOW TO PLAN

YOUR IMPROVEMENTS FOR NEXT YEAR

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As we head towards the ‘bleak midwinter’, and focus on the holiday period and then the next racing season. It may be different in 2020, but can we learn from some of endurance sport’s fundamental principles? When we look forwards: dreaming of outdoor riding in short sleeves and endless summer racing, what should we consider to make meaningful improvements?

What is the latest gadget, fad, diet or principle which will make the leap for you? Or, is it far more straightforward than that? What happens when we take an honest look into the principles of endurance training? Can we improve in a cheaper, more effective manner?

Professor Stephen Sieler’s endurance hierarchy of needs is worth considering this winter. It seems that endurance training is all about pyramids: base, build, peak, pyramid sessions and so on. One of the more recent ones is Stephen Seiler’s Hierarchy of Endurance Needs. Professor Seiler is famous for advocating the 80:20 or 90:10 (polarised) approach to training, which has been popular recently.

The idea here is not to concern ourselves with that aspect of his training methodology, instead, to review the actual Hierarchy of Needs. There is a lot that endurance athletes or hopefuls can take away from this order of prioritisation of their training to make progress for the next season.

THE BASE IS VOLUME Unsurprisingly, the base of the pyramid is volume orientated. The athlete must focus on increasing the work they already do. Studies indicate that more training does lead to improved results (initially).

Volume is frequency x duration.

Volume can be grown by increasing the frequency of the sessions or the duration of them (or both). So the first instance of a ‘volume focus’ may be to add an extra session. If you want to improve: instead of just riding twice at the weekend, add a third session in the week! Consider your distance of racing or desired goal. There is no point in doing century ride after century ride if you only intend to race over 45 mins.

Keep the volume proportional to the aims you have.

HIGH-INTENSITY TRAINING The importance of high-intensity training is about making sure hard is hard. This can be easily split as above and below lactate threshold (we can argue over exact definitions later)! Stephen Seiler pioneered the polarised training approach, which isn’t something we want to go into here. However, the vital thing to note is that we aren’t too concerned about zones other than “hard” and “easy” for now. So the second step is about distinguishing between just those the two efforts. Often

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this means going very hard. Rarely to endurance athletes genuinely know how to empty their legs and go all in. So, putting in some all-out efforts and learning how to go “hard” is an essential first step. Secondly, endurance athletes, at least to begin with, are excellent at not quite going easy enough and find that their easy rides become a hybrid of easy with some moderate-intensity efforts through them. Riders using a power meter for the first time are often shocked at how “not easy” their rides actually are!

TRAINING INTENSITY DISTRIBUTION Training Intensity Distribution is a complicated way of describing training zones. The problem is that training zones are particular to individuals. Being able to train at specific training intensities is a real skill, not to mention quite challenging (mentally)! Some training zones are split down into 10, 7, 5 or almost any number with different coaching experts suggesting their own zones as well as the commonplace ones.

Therefore, it is crucial to choose a training distribution or set of zones that you are comfortable with, and critically, that you understand. Once you are satisfied with what your planned zones will be, you need to calculate them. Benchmarking for heart rate and power are relatively well documented. In theory, as long as your testing is repeatable and you can see the improvements, (this is key as it underpins the motivation you have), then doesn’t matter what the actual method is. Twenty minutes is a standard test, with 1-minute and 5-minute efforts also often used to create an athlete’s power profile.

These results can be normalised and compared to W/Kg tables to see where you compare to set standards.

These tables are useful as they help you understand what you may need to improve at. For example, if you register as a “cat-3” rider for 5-minute power, but a “cat-1” rider for 20 mins, you may be better suited to being in a breakaway and pushing hard for an extended period. Alternatively, you know you need to work at your shorter-intensity efforts and see improvements there to be effective at draft legal races. Training at specific

training intensities can help you make improvements efficiently for the duration at which you want to succeed.

GENERAL PREIODISATION Once an athlete can train at various intensities, it is now appropriate to create a training plan for the athlete, which is structured and periodised to allow training efficiency and set gains at set times. General periodisation is a fancy way of talking about breaking a year down to phases (these may be macro phases: like base phase, build phase, competition phase over a few months) or smaller phases (3-5 weeks) which have a set goal within that block of time. If an athlete can work at various training zones, they can be more specific with the training effect they are looking to create and hence allow them to be more clinical with the training they are completing.

For example, a rider looking to improve their road-racing performances may seek to build their aerobic endurance and may use their base phase to ensure they can ride for 4 hours keeping their training zone for power and heart rate is the same. (i.e. there is no decoupling between the two). In the first four-week block, this may focus on ensuring one hour can be ridden like that, in the second: 2-hours and so on, building each time. There is a specific focus with an aimed outcome within each block. In a build phase, the aim may be to increase their “snap” and focus on very high-intensity work but over a few seconds for their sprint finish.

Ideally, the rider may have a target number to try and get to, e.g. 1,300W for 5-seconds.

The critical takeaway here is that your training needs structure and variability, but enough to ensure there is a positive training impact. This is best achieved by outlining specific goals for each mini-block or phase!

SPORT SPECIFIC AND MICRO PERIODISATION SCHEMES As we get closer to the peak of the pyramid, we consider the impact of sport-specific efforts. These may be obvious, like those of us training for

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cyclocross. Athletes should ensure that there are rides which actively focus mounting and dismounting considering the physiological impact as well a the disruption to the rhythm and timing.

Equally, this block looks at how the training fits into the week.

Often training plans are created by considering the hours, miles or TSS points per week, but does how those 7-days are sewn together matter?

The science is a little unclear here in terms of overall load. However, the general experience is to avoid having consecutive hard days and think about the impact of each day on the next one. For example, doing hard FTP-based workout the day after a sprint session, the day after a very long endurance ride will undoubtedly impact the ability to hit FTP. Therefore, no session is independent.

Considering the make-up of the sessions through the week will make a significant difference in how well the week is executed. Though there is guidance on this, there is a lot of flexibility. I work with many triathletes. Cleary, recommending they do a run the day after (or later the same afternoon as) a long ride is a fantastic way to create sportspecific fitness. In the same way, someone looking to be strong in criteriums may find that backto-back more challenging days, where they do a criterium focussed workout (lots of high-intensity but short-durations), will be more specific if done on tired legs. But the sprints may be less intense meaning they will lose out on the true top-end training effect: this is the constant payoff in training on tired legs. What is very clear here is that you can tweak this micro period or week to get the desired training effect out of it and the same sessions in different orders can lead to very different gains.

TRAINING STIMULI ENHANCEMENT (ALTITUDE, HEAT, ENERGY AVAILABILITY) We start reaching the point now where sports science gains for altitude, heat training etc., which I have covered in a previous edition

can be discussed. Several merits can be taken advantage of in these training environments. Still, unless the other stages in the pyramid have been put in place, it is unlikely the athlete will perform any better in their actual race. The most significant gains are often seen in less trained athletes, but that doesn’t mean they will improve their achievements in their event.

Consider these things as “nice-tohave” or the icing on the cake and at a lower risk. This is not to discredit them; instead, it is highlighting that an athlete would get significantly more bang for their buck focussing on the other steps before introducing additional stresses into their training!

PACING TRAINING Pace training is about learning your race-pace. In events like the time trial, this can be exceptionally useful; especially as distances go longer. Understanding how hard the efforts need to be to ensure that you keep things consistent and perform your best is crucial for steady-state efforts. However, for drafting events, it is more about being able to normalise the intensity at which the race will be completed.

That may mean sustained anaerobic work followed by quick recoveries, or peak out-of-saddle efforts needed from technical races on dead turns etc. However your racing will look, you want to guarantee that you are used to that style of racing.

An excellent example of this is the 10 mile TT. It would help if you got used to being uncomfortable for 20-30 mins. The more of the race simulations you do, the more you become accustomed to the effort, and suddenly your body can deliver on that – you focus more on racing well than the discomfort.

TRAINING TAPER Clearly, if you haven’t done any training, how can you taper!? The greater the training load going into an event, the more you will need to taper. It is crucial to arrive at race day fresh, but often there is an over-dependence on the taper

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when an athlete has not trained enough! If done right, a taper is very effective at delivering the athlete freshly to the start line and can result in improved race results of about 3%.

Getting the taper right takes some time and experience. Each athlete is different, and it is as much about the physiological preparation as the psychological one. Recording what went well at previous races helps to uncover the best strategy per person.

SUMMARY We can see how the Hierarchy of endurance needs indicates that most of the work we can do to improve sits closer to the boring-base than the exciting, often well-marketed “shiny” distractions.

When reviewing these needs, it brings me back to the Long-Term Athlete Development Programme, which is what many national bodies work off.

The LTADP delivers a process through which athletes (usually focussed at the

development of adolescents) progress to reach their medal-winning potential.

There is a basis of : •

Fundamental skills (think learning to ride a bike)

•

Learning how to train

•

Training to train

•

Training to compete

•

Competing to win

•

Retirement.

When comparing this side by side to Stephen Seiler’s Endurance Hierarchy of Needs, we see that (once the necessary skills of the sport are there), the two are intertwined. Volume allows the body to learn what training is, as they begin to explore intensity and then periodisation, we start creating a platform by which the body is getting ready to train and then compete. It takes a long time before an athlete is seriously there competing to win (the

LTADP breaks these down over about 10-years!).

Therefore, the takeaway for the aspiring weekend warrior or top end amateur athlete is firstly one of selfawareness. Where do you really sit on the LTADP (if you are truly honest with yourself)? Once you have ascertained that, what do you need to do to progress? How can Stephen Seiler’s Hierarchy of endurance needs help you take those next steps as effectively as you possibly can? Are you distracting yourself with things that are beyond your current ability level, but sound impressive? How can you use the two models above as a blue print towards improved success next year?

Sadly, as hard as we look for it, there is no magic bullet. Hard work is still hard work, and those who do their time tend to be better than those who do not.

Talent gets you only so far, but when you want to start competing, it is the person who has earned it who usually comes off best.

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#HEALTH BIKE-MAG.COM

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I have created this column for you to introduce health tips, share knowledge and give you advice on how to improve your health or how to live a healthier life. The main focus on nutrition for people who are interested in sports, especially cycling. The last edition was about #pumpkin and #plum.

This will be a special article. Join me and discover together the Christmas’ secret recipe.

I would like to thank this year for the dear readers. We had a couple of fruits, vegetables and superfoods in this column.

I hope I could help with a couple of tips this year. Health is the most important thing during these times where we are fighting with viruses.

The last superfood is the most iconic spice during Christmas time the #cinnamon. #cinnamon Cinnamon is an ancient spice that comes from the bark of several species of the Cinnamomum genus of evergreen trees, which belong to the laurel family. The most popular types of cinnamon are native to Sri Lanka and China, though cinnamon is grown throughout Asia, Europe, and North America. In antiquity, cinnamon was prized as much for its sweet, sharp, and sensuous fragrance as it was for its taste. The ancient Egyptians used cinnamon along with myrrh. It was used in religious ceremonies by the ancient Hebrews. During the Middle Ages in Europe, cinnamon was a status

symbol ingredient in cuisine enjoyed by the elite, brought west from Ceylon (now Sri Lanka) by Arab traders. The Portuguese took over the cinnamon trade in Ceylon during the 15th century, and centuries of fighting over the spice ensued between them, the Ceylonese, and Dutch and British colonisers. In time, cultivation of the sought-after spice spread across the globe.

The average cinnamon tree grows to 50- 60 feet in height. When a cinnamon tree is around two years old, cultivators coppice, or cut back, the plant to the size of a stump and cover it with soil. This technique causes it to grow like a bush, with

Karoly Nagy He is very passionate about traveling and cultural impacts. His studies connect to HR and community organization. Karoly has been working on lot of projects in different fields.

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new shoots emerging out of the sides by the following year. It’s these shoots that are used to make cinnamon. Once cut, the shoots are stripped of their bark and the peels are set out to dry in the sun. As this happens, the bark naturally curls into quills (sticks) The cinnamon you have in your kitchen cabinet is most likely to be Cinnamomum cassia, which is native to China and the most common type sold. Cinnamomum verum, also known as true cinnamon or Ceylon cinnamon, comes primarily from Sri Lanka. It is more delicately flavoured than cassia and more highly prized, though less widely used. Many lesser-known species of the cinnamon tree exist, too.

Fun fact: Cinnamon is one of the oldest spices in the world. It was mentioned in the Bible too.

the risk of heart diseases and might have a positive effect in fighting with cardiovascular disease.

Digestion Cinnamon extract has been used to alleviate gastrointestinal problems in both Eastern and Western medicine for years. It has been described as a carminative, renowned for its digestive, antimicrobial and anti-inflammatory properties. It is believed that the warmth of cinnamon increases blood flow and improves blood oxygen levels to help fight off illness. To alleviate digestive symptoms, cinnamon is taken as part of a hot drink.

Eyes sight With the antioxidants help the cinnamon gives a perfect support to the eyes. It supports the eye’s vision. and good for dry eyes.

1 tablespoon cinnamon contain:

Gingerbread

•

19 calories

•

0 g of protein

•

0 g of fat

•

0 mg of cholesterol

•

0 mg of sodium

•

6 g of carbs

•

33 g of potassium

In Medieval England, the term gingerbread simply meant preserved ginger and wasn’t applied to the desserts we are familiar with until the 15th century. Ginger root was first cultivated in ancient China, where it was commonly used as a medical treatment. From there it spread to Europe via the Silk Road. During the Middle Ages it was favoured as a spice for its ability to disguise the taste of preserved meats. The first known recipe for gingerbread came from Greece in 2400 BC. Chinese recipes were developed during the 10th century and by the late Middle Ages, Europeans had their own version of gingerbread. The hard cookies, sometimes gilded with gold leaf and shaped like animals, kings and queens, were a staple at Medieval fairs in England, France, Holland and Germany.

The shapes of the gingerbread changed with the season, including flowers in the spring and birds in the fall. Elaborately decorated gingerbread became synonymous with all things fancy and elegant in England.

Did you know? IIf you want to burn 19 calories just cycle for 2 minutes.

Benefits Antioxidants Cinnamon contains large amounts of polyphenol antioxidants. Antioxidants can help protect the body from disease and are found in fruits, vegetables, herbs and spices. The antioxidants in cinnamon have been found to have anti-inflammatory effects. Some spices, including cinnamon, have prebiotic properties that promote the growth of beneficial bacteria and help suppress the growth of pathogenic bacteria.

#recipe

Heart health

Prep: 60 min

It helps maintain the normal blood pressure and reduce strain on the cardiovascular system. It can lower

Cooking: 10-30 min Servings: 20

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Ingredients:

Christmas facts:

- 350 g plain flour, plus extra for rolling out

The “ Jingle Bells” was originally a Thanksgiving song.

- 1 teaspoon bicarbonate of soda

During World War II, the Bicycle playing card company made decks of cards and gave them to the prisoners of war in Germany with hidden escape routes revealed when the cards were soaked in water as Christmas presents.

- 2 teaspoon ground ginger - 125 g butter - 175 g light soft brown sugar - 1 egg - 4 tablespoon honey Decorate: - writing icing - cake decorations

Directions

The three traditional colours used for most Christmas decorations have religious significance. Red is for the blood of Jesus Christ, green symbolises His resurrection, and gold His status as the King of kings.

The word Christmas comes from the old English meaning Christ’s mass.

The largest gingerbread house ever made was as big as a real house.

Step 1 Mix together the flour, bicarbonate of soda, ginger and cinnamon and pour into the bowl of a food processor. Add the butter and blend until the mix looks like breadcrumbs. Stir in the sugar.

Step 2 Lightly beat the egg and honey together, add to the food processor and pulse until the mixture clumps together. Tip the dough out, knead briefly until smooth, wrap in cling film and leave to rest in the fridge for 15 minutes.

#plus So, what is the secret recipe of Christmas?

I think the recipe is kindness and love. The cinnamon and a little bit of gingerbread can help to create a nice Christmas mood but they are not everything. The secret is so simple, just the true kindness and love.

Be healthy, be happy. Merry Christmas and Happy New Year!

Step 3

Sources:

Preheat the oven to 180C/160C Fan/ Gas 4. Line two baking trays with greaseproof paper.

https://www.bbc.co.uk/food/recipes/gingerbread_ men_99096

Step 4 Roll the dough out to a 0.5cm/¼in thickness on a lightly floured surface.

Using cutters, cut out the gingerbread men shapes and place on the baking tray, leaving a gap between them.

Step 5 Bake for 12–15 minutes, or until lightly golden-brown. Leave on the tray for 10 minutes and then move to a wire rack to finish cooling. When cooled, decorate with the writing icing and cake decorations.

https://www.bbcgoodfood.com/howto/guide/ health-benefits-cinnamon https://www.everydayhealth.com/diet-nutrition/ diet/cinnamon-nutrition-benefits-types-recipes/ https://science.howstuffworks.com/life/botany/ cinnamon1.htm https://www.pbs.org/food/the-history-kitchen/ history-gingerbread/

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W Y O G L S R E N W E E N ASE E L RE U

R

U

D N E G

IN

IN F E D E

CE N A R

SN T R PO

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IO T I R T

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WHY KAZAKHSTAN AND WHY A BICYCLE?

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Why Kazakhstan and why a bicycle? To be honest the UK’s knowledge of Kazakhstan is from the dubious, rather offensive film ‘Borat’. This fictitious character with his wildly reactionary attitudes has understandably caused great outrage and concern amongst the Kazakhstan population.

The country offers so much to the intrepid or not so adventurous cyclist. The roads are well maintained and the landscape is flat with only the odd gradual incline. The opportunity to cycle unhindered along gravel trails is not to be missed, and enables you to completely immerse in the diverse nature of this unique environment.

Today’s Kazakhstan is a modern culture, flourishing in the postSoviet era. The traditional Kazakh lifestyle has blended with influences from Western societies, as well as those of its close neighbours, especially Russia and China to offer an exciting, interesting and vibrant place to visit.

The highlight is undoubtedly is the steppe, with dusty wide open spaces bolstered occasionally by the odd lonely tree. It is a dynamic backdrop of absolutely nothing, apart from the spasmodic lorry hauling a mass of onions or tyres.

The whole experience holds this esoteric influence over everything, your emotions, thoughts, sanity, humour and it’s indubitably more photogenic than Gigi Hadid. (If you

don’t know who Gigi is, ask your kids). Whatever you choose do, make sure you spend some quality time amongst the serenity of these famous grasslands.

Essential to the whole experience is choosing to wild camp. You will feel liberated, toileting al fresco, foraging for wood, paddling in cooling waters and cooking super noodles on a roaring open fire. There is something empowering about the lack of table manners. The absence of light pollution, especially on the solace of the steppe, bestows a tapestry of astronomic fervour, the sky incredibly clear, and the opportunity to watch the lights dance whilst in repose on the grasslands is unforgettable.

Scot Whitlock Twitter: cadencemag Website: cadencemag.co.uk Author, ‘Simple Words from the Saddle, Simply More Words from the Saddle & The Way of St James’ Twitter: @saddlescot

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Preparation Travel in winter is virtually impossible, the temperatures drop to an unmanageable freezing , in contrast expect summer temperatures of 30c+, the best time to travel is the autumn where temperatures fall but it is still comfortably 20 degrees, which is ideal as it allows you to spend more time in the saddle. It is essential to give yourself enough time to make the journey without undue hurry, leaving time each day to visit places of interest. Ideally, you should be able to manage 70-80 kilometres, allowing for several rest stops and substantial lunch break. The traditionalists can’t see beyond a lightweight tourer for its robust performance but the mountain bike is an increasingly popular choice especially as its geometry can easily manage the mix of tarmac and unpredictable dusty, gravel tracks.

No amount of cycling in the UK can prepare anyone for the demands that you will face, especially on the Steppe, it’s not the condition of the roads that is a shock, but the endless stretch of roadway with minimal protection from the elements, especially the relentless head and side winds. Regular visits to the gym, running and obviously spending time in the saddle will help.

Route The obvious route is between Astana (the new capital) and Almaty (the capital until 1997). The distance is approximately 1600 kilometres on

a mix of tarmac and gravel/dust roads and is relatively direct. It is achievable within three weeks, even factoring in any mishaps or ails and dissects the central part of the country, including the grasslands of the Steppe, negotiating Lake Balkash and the big cities of Balkash and Karaganda before arriving in the hypnotic Astana.

However don’t discount the delights of other regions, the west and south west are dominated by the Caspian Sea and the east is influenced by the Altai

Mountains.

Disregard word of mouth or relying on the good intentions of locals when it comes to distances and invest in a good quality GPS unit with mapping for Kazakhstan. Ensure you check that your route has adequate food/ water breaks by contacting the Kazakhstan Embassy or surfing the internet and scrutinise what other people have done. Source from UK travel bookshops detailed maps of each province you wish to travel within, ideally at 1:20000, these should show the smaller villages.

Challenges The heat, especially in the south is going to test your resolve, more so if you are acclimatised to cooler weather.

The ability of your body to stand exposure to high temperatures will limit the time you will want to spend in the saddle. The most direct route is between Astana and Almaty, and it’s recommended to pedal north to south as you will be constantly battle a purposeful headwind in the opposite direction. You will quickly have to accept your windy fate if you opt to begin your journey in the old capital,

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urgency will be relegated to an afterthought.

The lack of clothing (due to minimal space) will provide an uncomfortable annoyance, as you will quickly become overwhelmed by dust and fumes, so a good tip is to try and wash your clothing regularly. On your return, you will be filthy and utterly exhausted yet satisfied at accomplishing something so memorable, and happy to wear the grease marks and pungent aromas as some form of badge of achievement.

It’s true, travel does broaden the mind Also you have to recognise that the longer your project is, the fitter you have to be, so several practice outings are definitely recommended.

Food The national dish is besparmak, a delicious mix of horse meat, onions and pasta and is available everywhere.

The opportunity to stock up on food and water are seldom with the distance between cafes or petrol stations up to 100 kilometres. If you do encounter food, take it, regardless of the conditions.

Ramshackle cafes/restaurants dot the steppe. Once inside you are confronted by hard benches, colourful plastic tablecloths draping rickety tables. The décor usually overwhelmed by local wildlife, stuffed birds watching intently over the diners. The most popular dishes are Laghman (a dish of noodles floating invitingly in a basic broth of meat and vegetables) or horse meat.

Health It’s recommended to steer clear of the water and only consume bottled alternatives which are extremely cheap.

It’s essential you pack a simple first aid kit with as a minimum: plasters in a variety of different sizes and shapes, alcohol-free cleansing wipes, painkillers, antihistamine tablets, and iodine, but this is dependent on the amount of space you have available.

However, Imodium is a must, as is Dioralyte, and at least one pack of baby wipes. Most towns have well stocked pharmacies, and the price is on a par with the UK.

Equipment

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The type of equipment you bring is dependent on your plans, length of trip and whether you will be selfsustainable or opting to stay in hotels or hostels. If you choose to travel light and spend nights wild camping, then your equipment will need to be limited, sacrificing any home comforts.

We have all threatened it, it can’t be that difficult, can it? Personally, touring with or without canvas can seem like an impossible task, the thought of stowing a tent or a mass of clothing and a multitude of outdoors gear, and it can seem a preposterous proposition.

However it really isn’t that onerous and can be achieved rather easily, if some prior careful planning is applied and the correct equipment is utilised.

When assessing what equipment and clothing to pack, it’s logically all about space, weight and the capacity of your bike and the expected length of your journey. You will have limited space travelling by bike, and only the essentials should be taken, like comfortable clothing (dependent on the climate), inner tubes, pumps, lights, tent and sleeping bags, if you are intending to wild camp, GPS, maps and a personal locater beacon, in-case you do need emergency help whilst in the wilderness.

The choice of bike is usually the one area that provokes heated debate.

Unless you have support you’ll be

carrying everything you need on or behind your bike. A rack and panniers, or frame bags are the usual options but trailers are also of growing popularity, and affordable. As for the bike itself, gears need to be quite low, to help with any inclines and to cope with the variety of terrain. Purchasing a set of good quality tyres (Kevlar are perfect) is recommended to offset the weight from the panniers/bags and robust enough to prevent punctures.

Advice Basic Russian or Kazakh comes in handy especially why trying to

orientate around the cities and towns in the south, where every road sign is a jumble of letters. The further north you go the more familiar the signs become.

You can purchase a local SIM when you arrive, which is especially useful for cyclists using online mapping for navigation and translation.

A separate GPS unit attached to the handlebars is an indispensable piece of kit; however ensure you have the appropriate Kazakhstan datasets uploaded to the device before departure.

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CYCLING IN LAKE GARDA….

WHAT YOU’R MISSING OUT ON !!!

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First thoughts of cycling holidays to Italy, tend to weigh towards The Dolomites, perhaps aimed at the more experienced cyclist or Tuscany and Le Marche for those seeking a more leisurely few weeks on the bike. The Italian Lakes and Garda in particular are able to cover both options with challenging climbs and beautiful cycle paths in abundance…

The lake is surrounded by three regions Lombardy, Trentino Alto Aldige and Veneto and sits at the foot of the Italian Alps. Monte Baldo, which we will come to later looms large over the Lake to the east and where-ever you go its looking down at you from somewhere calling you to climb it….

So where is good to ride then….

Well most people start with thinking about doing a loop of the lake. Not that I would recommend so much.

It’s generally busy with traffic for most times of the year. It’s also a bigger loop than most people expect at almost 160km which will give you over 3500m of climbing too with lots of ups and downs. There are a few tunnels also which can be a little off putting for some. However if you like a challenge and want to see the whole lake then leave super early, miss a lot of the traffic and you can get back in time for lunch with a

swim in the lake to help you relax and cool off.

So let’s get cracking with the biggest climb of the lot and all the various ways to climb to the top. The general way up if based in Garda or Bardolino is to go via San Zeno on big wide perfect tarmac roads with lovely switchbacks and easier gradients to boot. Once past San Zeno the road changes to quieter roads, beautiful views across the lake and cow bells ringing in the fields. The climb up to Prada (no, not the home of the handbag of the same name) is around 16km long and from this side a moderate climb if you have reasonably fitness.

Once at the top then turn around and go back down via Lumini and towards Caprino Veronese and then drop back down to the lake. The alternative is to go the other way and go up from Caprino and down via San Zeno. This way you get to enjoy the view on the descent and

Ian Jenner My cycling journey has brought me to be fortunate enough to live, work and train in Italy, at Italy’s largest lake, Garda. However my 40+ years of riding bikes started when I taught myself to ride at a young age. Having a bike gave me freedom and that freedom soon culminated in me wondering how I compared to others.

TT’s and Road Races soon followed then of course Club Events and in later life Sportives and Granfondos, some of Italy’s toughest as well as a few MTB events too.

Whilst my early training was all about RPE and “feel” the later has seen me Qualify as a British Cycling and Training Peaks Coach with a thirst for understanding the scientific and data approach of how to get the best out of an Athlete. Although of course my work is now as a Coach, I spent 30 years working in Hotels and Restaurants around the globe. People are still very important to me and the interaction with an athlete working together forms a huge focus in how i work with clients. Coaching is about releasing an athletes potential not just through data but through communication, teamwork and understanding. Whilst my personal cycling goals may have become less important, I now have the opportunity to use my experience and passion to help others achieve theirs!!

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avoid a technical road to Caprino that the first time down can be a little unnearving. The climb up from Caprino is also more of a challenge with gradients from 3% to 20% so a little more suited to the fitter club or sportive cyclist.

By far the toughest way up Monte Baldo is from Avio to San Valentino and then either drop down to Torbole or take a left and continue down to Ferrara and Spiazzi and from here back to the lake. This particular ascent is nick named the “Stelvio of Garda”, yes not quite the elevation as its only up to 2000m but you have the length at over 23km and some tough early sections too. Here the road goes through tunnels carved in the rocks and under hanging cliffs also so a really spectacular and special climb.

There is an alternative way up which can get busy in the summer with cars motorbikes and coaches. The climb up to Spiazzi is famous in the region primarily as there used to be a motor race time trial to the top which has since stopped. The road has recently been refurbished and twists and turns its way to the summit allowing you a stunning view across the small valley below with the lake glistening in the distance. The climb is around 10km long and not too taxing for most people with decent fitness and the bar at the top is a perfect place for cyclists to gather, admire the view and swap climbing stories. If you wish, a further short climb and fast descent drops you down to Ferrara. A small town that in its time was considered the Cortina D’Ampezzo of the lake area. From here there is a tough 17% stretch to take you up to the top of Monte Baldo, or likewise turn around and take the climb back up to Spiazzi and enjoy a great descent from where you initially came from.

For those wanting less climbs and more easy cycling the area boasts a 70km car free cycle path that runs from Verona to Trento following the Aldige river primarily and also runs right through the vineyards and fruit fields of the Adige Valley. Huge cliffs and rocks split the valley in two, stunning whichever way you look. If you don’t want to go all the way to Trento there are climbs along the way. One made famous by the Giro d Italia a few years ago is the climb from Peri to Fosse. Its 10km averaging 10% or so and it will test your climbing prowess, especially

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the last km or so. The views once again are breathtaking. From here it’s a great descent into Valpolicella and time to stop at a Winery for a few glasses of Amarone or Ripasso and a spot of lunch after which it’s a fairly easy ride back, once again to the lake and your base camp.

Veneto is one of Italy’s prime cycling regions, not only home to a number of cycling greats like Cunego, Viviani, Argentin, Oss and Pozzato to name but a few, but also the home to some incredible Gran Fondos, both for road and MTB as well as World Championship Triathlons and of course Giro D Italia stages too.

One in particular stands out “Tremosine by Night”…..Tremosine or the Strada Della Forra to give it its correct name, is a climb that’s only 11km long and with only 550m of elevation its not too difficult either but it has one of the best climbs in the area as it goes through lots of very short tunnels and under huge rocks as it twists and turns its way up the mountain. This event is done at night.

There is a course for those wanting to

take their MTB and a 10km run version too…. It’s a really great spectacle and not your usual event. Once at the top its pasta party time and time to enjoy the evening and view from the top.

Prizes of course for fastest ascent but still fun if you just want to ride and enjoy the event seeing its not too long !! http://tremosinebynight.it/ There has been a huge rise in ebikes in the last few years which allows many people with less fitness or confidence to be able to go further afield both on or off road and explore a little more off the beaten track. None so more than in Garda, with many local bike shops and hotels offering this service. There are also plenty of maps with coloured routes, just like with skiing ranging from black with tough routes to green and purple. These are all clearly signposted throughout the region so very easy to pick up a trail, follow the map and enjoy the time in the hills !!

For any further information on the Tremosine event or if you would be interested to book a cycling trip

to Lake Garda please contact local tour operator Ital Cycling Promotion, information of which is below….

ITAL CYCLING PROMOTION Ital Cycling Promotion is a tour operator based in Garda specializing in cycling holidays and training camps throughout the region and the rest of Italy also. Having local guides on hand allows the Team to ensure its guests can enjoy the quietest and finest roads in the region. The greatest cycling holidays are those that combine the most luxurious hotels, fantastic food and of course great cycling, plus experiencing a little of “La Dolce Vita” along the way. Ital Cycling also has the unique opportunity to offer rental of Cinelli bikes as used by the Colpack – Ballan Pro Continental Team, just in case you want to leave yours at home ! www.italcycling.it info@italcycling.it

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TRAILBLAZER As trail riding and bikes evolve, so should the performance of your helmet.

The Trailblazer is the latest evolution of our pioneering multi-piece variable elasticity shell technology, leading the way in protection performance.

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ROUGH STUFF RIDES AN EPIC GRAVEL ROUTE ON THE BORDERS OF SOUTH SNOWDONIA

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Rough Stuff Ride - Route 1 Dyfnant Forest - Lake Vyrnwy 73km - 1850m total ascent - 3.5hrs to 6hrs Rebecca Richardson, age 34, has become a dominant force in hill climbing. An impressive parcours of wins and course records within British cycling hill climb competitions is testament to this. She is twice Welsh National Hill Climb Champion. Here she writes about one of her favorite off-road routes. Unsurprisingly for a hillclimber, it features a lot of climbing but she reassures us that this route is accessible to everyone regardless of bike or climbing prowess.

hours. All of us quickly developed an appreciation for adventure from our doorstep. It comes as no surprise that among our chosen pursuits are ultra fell running, amateur jockey, climbing and cycling. I want to share with you some of the lost places we have explored over the last 30 years.

I have called them “Rough Stuff Rides”.

The Rough Stuff Rides are off-road routes that are remote and unique.

You will find places in Wales that are not on the tourist radar, although they should be. They will take you down beautiful wild welsh valleys, over windswept moors and through dense forests. Taking in massive vistas to some of the most dramatic and iconic mountain ranges in Wales from a less discovered angle.

“I love riding my bike...” ....I am the eldest of seven sisters growing up in the heart of wild wales. We lived up treacherous tracks in old cottages and barn conversions. Our parents encouraged us to get outside to climb trees; ride bikes; walk up mountains, and explore. Their goal was to nurture seven independent women and whilst money was scarce, one thing my parents always ensured was an abundance of second-hand bikes and a willingness to entrust us to roam the countryside With no mobile phone or GPS tracking, we would be gone for

‘The rough stuff is gravel, mud, grass, rock and anything in between...’

Rebecca Richardson Written and illustrated by Rebecca Richardson, Team Brother On Form Welsh elite cyclist and current Welsh Hill Climb Champion Photographs by Oliver Harrison

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“The rough riders share their ethos of adventure. Bag your woolly jumper, tuck your flask into your old rucksack, chuck on your mountain gear, carry a map and be prepared as you get stuck into this ride”

The route starts in the small village of Llangadfan, Powys.

There is a large lay-by outside the village on the junction to the B4395 signposted Lake Vyrnwy.

There are three variations of this route. They can be done on gravel bikes, cyclocross bikes, hardtail mountain bikes or hybrids with gravel tyres.

START - Cwpan Pinc Cafe Llangadfan, SY21 0PL

The three rides are available to download as GPX. files at www.roughstuffrides.com

1. Cwm Twrch Climb 2. Cownwy wiggle wiggle gravel giggle descent 3. Lake Vyrnwy Cafe dam cafe stop 4. Rhialgwm Climb - Viewpoint 5. Heulen to Hirnant slip and slide 6. Croes Y Forwen Cairn Climb and descent to Lake Vyrnwy 7. Rhwng Y Ddwynant Climb - Viewpoint to Aran Fawddwy 8. Moor to forest to lake descent 9. Glyndwr old council road to Forest 10. Cadair Loop - Viewpoint to Cadair Idris FINISH - Cwpan Pinc Cafe, Llangadfan, SY21 0PL

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As we pull into the layby, the typical November weather, featuring sideways rain and mist, spurs us on to grab a last gasp of warmth. We make a dash for Cwpan Pinc Cafe, and top up on supplies before we head out. The winter day promises strong westerly winds and sweeping rain and with the shortened daylight hours we set out early. Our bikes and bodies share the weight of the kit between us. Pump, spares, and emergency warm jackets are packed into dry bags. We carry small 15L rucksacks with water and a flask, with basic frame bags for snacks and essentials for the day.

A small lane winds upwards, climbing the hidden valley of Cwm Twrch. We quickly leave behind the A-road and soon feel like we are in a lost land. It’s quite easy to feel remote here. The road dips and rises along the valley floor until eventually we cross a ford, baptizing our feet in the watery theme of the day. As we transition from tarmac to gravel, climbing the gate into Dyfnant Forest, we soon encounter our first of two punctures for the ride. The hiss of escaping air provides a brief breather for us all after the ascent.

Back on our bikes we pedal our way through the well laid forest tracks. A fallen tree provides an impromptu stile to hop and is a reminder of the forces of nature that accompanies our small band today. Spirits are quickly lifted with an alpine style gravel descent and before you know it, we are swooping and whooping in childish delight down to the bridge straddling the Cownwy River and cross it to the small lane beyond.

‘Climbing gates and fixing punctures are part and parcel of the day...’

With some easy-riding we soon hit the next climb. A short steep biter, we gain height quickly and are rewarded with the stunning view to the iconic Victorian Lake Vyrnwy dam.

Its waters are high and spectacularly cascading over the steep wall. It too is dealing with the weather. We also quickly cascade down to the shores of the lake, stopping for a sheltered respite and much deserved calories at the cafe.

The winter days are indeed short, so our stop is brief. It feels good to keep moving as we head back out and over the Victorian dam. It feels like we are crossing a fortified gate into a fantasy land, even if that is the small road towards Aberhirnant. After a mile or so we head back off-road and up “Rhialgwm” the second main climb of the day. At the summit we take time to look back in admiration of the view down the Lake, which on a good day offers an rarely seen aspect toward the foothills of the Aran range.

The stony forest track descent tests our technical skills, becoming increasingly muddier, stonier, and narrower. We arrive in endorphine fuelled disarray into the small rural hamlet of Hirnant. A quick scooch along a narrow lane, and then a right hand turn on a corner. The smaller tributary lane finishes at a gate, once again signifying a change of terrain, pace and the third notable climb of the day “Croes Y Forwen Cairn”....

“...The climb turns from grass to forest track and we all marvel at how remote it feels..”

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Descending back to the focal point of Lake Vyrnwy, our minds now turn to the final loop of the day which will be by far the most testing. We turn off the placid lake-side route and back into the forest which is home to some of Wales’s tallest trees.

A pause here provides an opportunity for a last sheltered coffee from our flask before we head up into the wind-swept moorland above.

“...howling cross-winds from the west have us battling forwards with intent as we climb the main peak. Each direction turned, delivers a contrasting blow of the wild weather atop Rhwng Y Ddwynant. There is no time for stopping and with a quick nod to the high point we nip back down to the Lake. There is an immensely fun gravel descent, although care has to be taken to navigate the typically well drained splintered rock of the area….”

Sheltered in the forest the ride once again takes on a relaxed feel. There is no rush to the top.

A dark tunnel juts out into the track inviting us left and onto a small pine-needle strewn path. It is an eerily silent and atmospheric climb, but we are focused on who can get to the stop without pushing! Within minutes, we re-surface and to our (not-so)surprise a howling westerly gail greets us!

The biggest, toughest and most remote climb of the day has made its entrance…

end of our ride. We turn right onto the narrow tarmacked lane and swoop down the descent(which was a route raced in the 2016 edition of “Tour of Britain”)and back to our warm beacon of vehicles.

“On a clear day, the views of Cadair Idris and Aran Fawddwy mountains are spectacular…”

Regrouping back at the now homely feeling Lake Vyrnwy, we regale stories of our moorland crossing and recent adventure. We have completed the most challenging section of the route and reward ourselves with hot drinks and food before completing the final part of the ride. The climb out of Llanwddyn back into Dyfnant Forest is tarmaced but is far from benign. Our legs start to feel the fatigue of accumulative climbing. However, with a couple of daylight hours left and relatively straight-forward riding we are in good spirits, home is in sight.

The route through Dyfnant finishes with a small detour along a grass-covered trail. It is too misty to see Cadair Idris today, but we know it is there. Instead we settle for the mystique of the forest in the clouds. Piles of felled timber suitably mark the

You can check out more rough stuff, ride adventures and routes.

Instagram @roughstuffrides Oliver Harrison is a sports and landscape photographer Instagram @oliverh83 Rebecca Richardson documents her cycling adventures on Instagram @bocs_richardson The three routes can be downloaded at: www.roughstuffrides.com A large section of the route does not have a phone signal.

Always be prepared for the weather. Always carry spares and let someone know where you are going. It is a good idea to carry a map in addition to a GPS device (bike computer). OS Explorer Map 239.

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A LEGENDARY LONG WEEKEND!

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Mark & Niamh Owners of the Pyrénées Cycling Lodge Saint Savin, Hautes Pyrenees 65400

Picture it; legendary climbs, hidden gems, villages full of authenticity & charm, breathtaking scenery every corner you turn. Sounds a bit too perfect? Well it’s the unmissable majestic mountains of the Hautes Pyrénées. A perfect cycling destination, oozing with Tour de France climbs where you can follow in the foot-spins of the pros. Or if you prefer off the beaten path, there are many hidden gems to explore. A host of adventures await you here, whether it’s classic road cycling, ebike or an off road experience on gravel or MTB...the Hautes Pyrénées has got it all.

So how many days do you need?

Well how many days do you have?

Long weekend, midweek short break, a week? Most people have to juggle their cycling holiday around family holidays, work and life, but even if you only have a couple of days for a long weekend, you can still enjoy a fantastic cycling experience in the area. You can get your sweat on for 3 days and you’ll be back home before anyone misses you.

There’s a host of airports that serve the Hautes Pyrénées - Lourdes, Pau, Toulouse, Biarittz, Bordeaux & Carcassone - making this area very accessible from all over the world.

Travel sorted, so where are you going to rest your legs? For cycling in the Hautes Pyrénées, we’d recommend staying at our dedicated cycling lodge in the beautiful medieval village of Saint Savin, with it’s famous 12th century Abbey.

The lodge is perfectly placed for accessing 7 Tour de France cols and many more lesser known but equally challenging climbs in the area.

Email: pyreneescyclinglodge@gmail.com Website: www.pyreneescyclinglodge.com Facebook: @pyreneescyclinglodge Instagram: @pyreneescyclinglodge Twitter: @CyclingLodge

If you stay with us at our dedicated bike hotel, we’ll look after everything for you, so all you have to do is turn up & cycle! As cyclists ourselves, we like to think that we’ve got everything covered for you; secure bike storage, free laundry for getting smelly cycling gear fresh, energy rich breakfasts & dinners to fuel your rides, complimentary après vélo treats and an honesty bar with a range of beers as a reward for your days cycling. We also work with local bike rental companies who can deliver your bike to the lodge, giving you more time on the bike.

The Pyrénées Cycling Lodge is a catered chalet in the beautiful medieval village of Saint Savin in the Hautes Pyrénées. Situated mid-way between Col du Tourmalet and Col d’Aubisque, the lodge offers you great cycling in all directions, right from the front door.

With our local knowledge, we make sure you’ll get the best of the area when you stay with us. As a taster, here’s a long weekend itinerary which gives you 3 fantastic days of cycling taking in some of the most iconic climbs in the area.

This was a complete change of lifestyle for them, working for themselves, doing what they love in amazing surroundings and meeting so many like minded positive people from all around the world - it’s a dream come true! This is truly a great location and base for cycling in the Hautes Pyrénées.

Hosted by cyclists Mark & Niamh, from Scotland & Ireland, they’ve got everything covered to make sure you get the best cycling experience when you stay with them. As keen cyclists, they followed their dream, packed their bags in December 2017 and moved to the French Pyrénées full time to run the lodge.

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Arrival Day On arrival day, after bike build or bike-fitting by the rental company, it’s time to ease yourself into this Pyrenean landscape. A 17km ride from the lodge takes you to one of the hidden gems in the area, Lac d’Estaing. The road follows a cascading river through a lush valley with isolated farmsteads, to a stunning alpine lake at 1161m. This warm-up ride definitely gives you a flavour of what’s to come over the coming days.

Day 1 The Pyrénées were first included in the Tour de France in 1910, and Col du Tourmalet was part of that first epic stage. Octave Lapize was the first rider over Tourmalet in a gruesome 326km route, from Luchon to Bayonne. So when it comes to climbing Pyrenean Cols, Tourmalet is top of everyone’s list! There is no better way to start your holiday then with the legend itself.

Your first full day of cycling will include 2 challenging climbs, Tourmalet and Luz Ardiden. So with no time to waste you roll out of the lodge to begin your journey fuelled by banana porridge or eggs. The route starts off through a dramatic gorge before opening out into a wide valley as you head south to Luz Saint Saveur, where the climb to Tourmalet begins. Tourmalet’s not the hardest climb in the area but

it is 19km long with a 7.4% average gradient, so pacing yourself is key.

The climb out of Luz Saint Saveur has a long & sweeping start, passing small hamlets sleeping silently on the hillsides. After Bareges, the climb starts to get serious, the scenery more dramatic and the switchbacks start, bringing you to the foot of the Tourmalet’s majestic peaks. As you slowly wind your way up to 2115m embracing pure mountain air, you pass road markings of Tours gone by, herds of pastoral animals, and lots of fellow cyclists. After the obligatory photo stop with the Géant du Tourmalet at the top of the Col, it’s gilet on for a fun and fast descent all the way back down.

After lunch in bustling Luz Saint Saveur, it’s time for the second climb of the day, Luz Ardiden. Boasting 25 hairpins, you could say that Luz Ardiden is the Alpe d’Huez of the Pyrénées. It was first introduced into the Tour in 1985. It’s been featured 8 times since then and 2021 will see it’s 9th appearance with a summit finish on stage 18.

Built in 1970, the road is a cyclist’s dream; a quiet road with wonderfully wide regular gradients, allowing you to find a good rhythm as you climb.

Forested for most of the climb, it’s only when the climb opens up that you appreciate the amazing sequence of hairpins. After a busy Tourmalet,

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you’ll welcome this quiet road, as you get lost in the scenery and wind your way up to the top of the climb at 1715m. From the top it’s a smooth & rapid descent through the hairpins and back to the lodge where you know you’ve deserved every mouthful of your hearty 3 course dinner.

Day 2 Stage 19 of the Tour de France 2018 took the peleton over Col des Bordéres, Col du Soulor & Col d’Aubisque. This is your day to follow in their pedal strokes!

Our lodge in Saint Savin sits on the lower slopes of Col des Bordéres, so

you can roll out the door right onto the climb. A tranquil and scenic ride that follows a tumultuous river brings you to the beautiful village of Estaing with it’s stunning mountain backdrop.

Leaving the village, a short but steep climb with irregular gradients takes you to a welcome plateau, and soon after you reach the top at 1161m.

First climb done, two to go. Time to enjoy the short descent to the village of Arrens-Marsous, the start of your climb for the next two cols.

First up is the east side of the Col du Soulor, which is a steady 7km climb with an average gradient of 8%, allowing you to find a good rhythm as you ascend. On this climb, every pedal stroke and every corner you turn rewards you with a stunning backdrop of mountain views. At the top you’ll get the opportunity for some welcome relief before you tackle the final col of the day; get your photo taken with the col sign, chat with fellow cyclists and maybe say hello to some of the wild horses, if they’re about. There’s also some services here with great coffee and snacks in case your body needs

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refuelling before the final climb.

Then it’s on to the last climb of the day, Col d’Aubisque, another one of the great and unmissable climbs of the Pyrénées. Like Tourmalet, it first appeared in the Tour de France in 1910 as part of that first epic stage. It was on Col d’Aubisque that Octave Lapize, when he finally appeared in second place at the top, screamed ‘Vous êtes Assains’/ ‘You are Assassins’ at the organisers for the brutality of the route. We promise you the only thing you’ll be shouting for at the top of this climb is joy! As you leave Soulor your legs can rest as you descend onto the awe inspiring balcony road of the Cirque du Litor.

The early section of road is carved into the mountainside, with a dramatic cliff of mountains to your left, a precipitous drop to your right, and the added drama of a couple of short tunnels along the way. As you cycle through this spectacular scenery, your senses heighten and the adrenalin rushes through your body for an unforgettable cycling experience. After the balcony road,

the gradient kicks up for the last section and you can find your rhythm as you cycle along to the constant sound of cowbells. A cyclists heaven awaits at the top; an auberge with the best omelettes, a panoramic view and statues of 3 giant bikes in Tour de France colours.

Departure day An afternoon flight means a bonus morning ride to say goodbye to the Hautes Pyrénées. You’ve had a view of this climb since you arrived at the lodge, so no better way to say goodbye than to conquer the beast of Hautacam! Despite it being smaller in stature than some of the other famous climbs around, Hautacam definitely makes up for that in reputation. A 13.1km climb of wildly varying gradients that test and play with your mind, opening up a world of pain you didn’t think existed. It’s this challenge that draws everyone to Hautacam, an extremely hard but very rewarding climb! As you climb, valley after valley opens up around you,

presenting you with a stunning vista of the Pyrenean mountains.

As you head back to the airport, with two tired legs and one big smile, you will be truly satisfied with your long weekend Pyrenean adventure. This amazing landscape offers a fabulous spectacle of unspoiled mountains and valleys to cycle in opening up a host of possibilities and if you can stay for longer, 4, 5 or 6 days you can explore even more cols including some of the many hidden gems (e.g Cirque du Troumouse, Col des Tentes, Col de Spandelles...). With each pedal stroke a new journey is created, a new sensation is experienced and a new memory is made. When you stay with us, it’s not just a cycling holiday in the Hautes Pyrénées, it’s a cycling experience!

DECEMBER 2020 BIKE MAGAZINE 43

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44 BIKE MAGAZINE DECEMBER 2020

TIME TRIAL BIKE-MAG.COM

VERY INDIVIDUAL TIME TRIAL SERIES

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In Northern California, the cycling season for racing extends from January through September. The schedule lists around 83 races per year which averages around 9 races per month. We are spoiled in this region for our excess of competition and good weather allowing a bevy of races whenever you want it. In addition to the racing schedule, Northern California offers several group rides as well. Sacramento is home to the River Ride with variations from the heavy hitter Saturday ride and additional alternate routes on Monday through Thursday.

The River Ride is renowned for being a fast-paced flat route touting pro cyclists in the 1980’s and 1990’s from Northern California and those from other states looking for a way to keep fit during the off season.

In nearby hilly Folsom Ca, we have the Sunday Coffee Republic ride and Folsom Bike rides on Tuesday and Wednesday. While the river ride is about 55 miles and 380 feet of climbing, the Folsom rides consist of around 45 miles with 2,500 feet of climbing. These two options give the region varied routes competition and group race rides. But in February when the covid19 pandemic was starting to build, worries and concerns over safety and health put a halt to racing and area group rides by March 2020.

With cycling being the cornerstone to many peoples lives, not racing or having something to train for

seemed like a mental health crisis.

Out of the need for competition and a desire to give people an outlet, a Strava competition was formed. In case you do not know, Strava is an internet service for tracking human exercise which incorporates social network features. It is mostly used for cycling and running using GPS data. Therefore, you can “race” predetermined GPS segments against other people without being with that person.

Jason Grefrath, a local Northern California masters racer had some time on his hands and created a Facebook group page and let it be known he was devising a Very Individual Time Trial Series utilizing Strava. I interviewed Jason for my podcast, Between Two Wheels Podcast (EP #172 ) where Jason outlined the races he had in mind,

Tyler Janke is an attorney living in Northern California and the host of the weekly cycling podcast “Between Two Wheels Podcast”. Tyler is a veteran of cycling with roots going back to the 1980’s.

Tyler raced for Oilme Professional Cycling Team in the 1990’s and now races with Data Driven Athlete Racing as a Masters cyclist.

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why he decided to organized virtual outdoor races and why he wouldn’t have a prize list for the winners.

The routes were chosen by Jason around the American River Bike Trail.

The trail extends from Sacramento to Folsom CA avoiding traffic and runs for 32 miles along the river with nearby offshoots and sections into local neighborhoods along the way. The paved bike pathway has two names: The Jedediah Smith Memorial Trial and The American River Bike Trail. Jedediah Smith was an explorer, fur trapper, frontiersman, and transcontinental pioneer during the early 19th century.

Jedadiah explored from the Rocky Mountains, Utah, Oregon and California including the Sacramento Valley and the American River. Jedadiah is likely the figure the character Jebediah Springfield is developed after on the cartoon The Simpsons. Jedadiah was attacked by several bears and eventually met his death with a skirmish with Native Americans in the Northern Mexico Territory in 1831.

One of the less trafficked areas of the bike trail is a section that runs along a canal south of the trail near the town of Rancho Cordova. The “Canal” section is well known for conducting time trials and practicing your skills against the clock. The canal section also infamous for the vast array of smells from a dithering and listless canal and a nearby bacon factory. The terrain and smells

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were enough to give all levels of cycling a good run for their money.

The races were held once a week on Thursday and each participant simply needed to post their ride on Strava before the sun went down. Points were given in order of your placing with extra points for interactions on the Facebook page. The goal was to get social media involved and give those with less of a chance on the bike, to overcome this hurdle by getting involved in talking trash and hyping the event online. What could go wrong?

Aside from talking trash on the private Facebook group, you could get points for the best Strava ride title, most active social media drivers and then 3 riders picked from a random number generator.

The first race was short and all about power. The section was flat and only 1.62 miles (1 km) but the results were not given off of the fastest time, but rather the highest average power. This “power

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test” race was used a few weeks later with a longer section (3km) and I had learned some important information from the data produced the first time.

This 2nd power test I would sprint up to speed, then immediately brake hard, then repeat causing a higher burst of power and hopefully, a higher average power. I did the segment twice, once with this alternate power method and one going flat out. The stop and starting method gave me a much better result and pushed me up the leaderboard near the heavy weight power riders. It wasn’t against the rules to do the segment more than once. In fact, you could do it many times as possible, that day. You can only imagine the wind and temperature research that went into the decisions for what time of day was most optimal for doing a segment.

The sections we used over the next few weeks and months ranged from 6mi time trials, 10 mi and 12 mi. We used time trial bikes and all the aero equipment you could find and some segments we were only allowed to ride our normal road bike, Merckx style No aero equipment allowed. We had some segments that included dirt and

gravel roads with bombed out ruts and gravel as well. But at some point, the canal had run its course and we needed something different to keep the interest up. Jason was now breaking the racing into months and awarding winners each month from the aggregated points. But with the Bacon factory spewing out smells that would stay with you all day, it was time to move off the canal and maybe into the hills.

The races moved to the foothills near Folsom CA just east of Sacramento and we hit some steep climbs near the Sacramento and El Dorado county lines.

Beatty Road is a famous climb in the Sacramento region. The complete climb is 1.82 miles averaging 6.3%. But the first portion of the climb starts out at 3% but soon ramps up to over 18% with an average of 9.5% for just the first mile. A quick flat section is soon followed by the remaining 0.8 mi at 6% to 13% grade.

This was an extreme change from the flat canal time trials and as you might imagine, some decided not to show up when the road got steep.

Beatty Rd is just one route up to the top of the top of the hill that separates the

counties of Sacramento and El Dorado.

And it’s not the only was to exact pain on the competition hungry participants.

Later we hit the other side of the same hill for a climb lasting 1.34 miles at 5.8% giving the power heavy riders a better chance.

We participated in these virtual outdoor races from April 23, 2020 until August 13, 2020 and then stopped abruptly as everyone seemed to need a break. It was a great escape from the mental strain of being forced to take time off work and being in the house with my wife and four kids. Having a weekly race also motivated me to train, eat right and stay healthy. One of the best defenses against Covid19 is to boost your immune system and be healthy, all of which this summer race series offered. Mock racing, being outside in the California sun and staying fit was my way of making sure I was at least ready to fight off anything Covid19 could send my way. While the virtual racing was a good break and distraction, I am looking forward to a 2021 of racing and group rides.

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CYCLING

IN LOCKDOWN

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Governments and Local Authorities around the world have introduced measures to control the spread of COVID-19.

The public health advice is to protect yourself and others, with measures such as face coverings, physical or social distancing, cough etiquette and hand hygiene. These measures are aimed at reducing infection numbers and the spread of the disease. But what effects have this had on cycling and the humble club spin?

Depending on where you live around the world, authorities have taken differing views on what measures to take. And it is advisable to check with your local authority to what restrictions mean in your jurisdiction.

Here in Ireland, our Government have introduced a Five-Level strategy to combat the spread of infection.

Initially, back in March, people were restricted to stay and exercise no more than 2-kilometres from their home. Only essential travel was permitted beyond this. Not a lot of fun if you’re a cyclist! Who wants to be doing 50 laps of a 2-kilometre circuit? Later this was extended to county boundaries, which seems an arbitrary measurement. For example, the capital, Dublin, has a county area of 922 square kilometres and has a population of 1.4million people. Where, Cork, the largest county, has an area of 7,500 square kilometres and a population just under 0.5million. Cork has eight times the area of Dublin, but a third of the people. Which doesn’t make a lot of sense! But regardless

these are the recommendations, and it’s in everyone’s best interest. In reality, we all should be adhering to health and government guidelines for all our wellbeing.

But what has history taught us? The last global pandemic was just over a century ago. The incorrectly named “Spanish Flu” actually had its origins in the US military. It was called the Spanish Flu because, at the time of WWI, Spain was neutral and did not censor its media. This gave the impression that Spain was the origin of the disease. Like today, the fear of close quarters to an infected person fuelled a boom in cycling. There are various reports in the media and cycling press of a global shortage of bicycles. These shortages are generated by a huge demand for bikes coupled with a cut in production because of health concerns in factories. It was no different in 1918.

An advertisement for the Dunlop Tyres read “Very few of the people who’ve had influenza are regular cyclists. Those who bicycle regularly

Cornelius James Kennedy is a university lecture by day and avid cyclist by night. He is the Safety and Public Relations Officer of the BlanchWheelies Cycling Club based in West Dublin, Ireland. He can be found on the interwebs at Twitter and Instagram as @CorneliusJames_ on www.youtube.com/CorneliusJames and at www.redbubble.com/people/ corneliusjames

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have been less liable to attack”. The Roanoke Cycle Company claimed, “Ride a Bike and Keep well as a precaution against Influenza”!

So, historically there are clear benefits and demand for cycling during health crises like this one. This is also seen today, not just with the rise of ownerships of bicycles, but in the use of public bicycle rental schemes, which are a modern and popular phenomenon. In New York, their bike share schemes saw an increased demand of 67% at the beginning of February and in the first 11 days of March, saw a rise in rentals of 66% on the same period last year. Similar high demands are seen in London with 85,000 new subscribers to the Santander schemes, and in Dublin, two additional public bikes schemes have recently been launched, one of which is an E-Bike scheme.

The health benefits of cycling are evident.

Aside from providing a natural social distance, two to four hours of moderate cycling a week can lead to general improvement to your health. Cycling is a low impact exercise, meaning it causes less strain and injuries than some other forms of exercise while providing a good muscle workout. It’s ‘relatively’ easy, most of us learned to cycle from a young age, and cycling is accessible. By ‘relatively’ easy, you can make it as intensive as you want!

You can begin with very low intensity, if recovering from injury or illness, and you built up to a demanding physical workout. It’s not always ‘Go hard or go home’! Regular cycling increases your stamina, strength and aerobic fitness. And, let’s face it, cycling is fun! We love to coast down local hills, and getting outdoors means you are more likely to continue to cycle.

Other forms of exercise may keep you indoors or require specialist equipment or locations, such as Gyms or swimming pools. Cycling is also an efficient form to transport that frees you from sedentary transports like cars, buses, trains and trams. I certainly know, if I was to drive to my office, it would take me approximately 50 minutes during rush-hour.

By bus, the same journey would take 40 minutes. But, if I was to cycle at a leisurely pace, commute time is 30minutes. If I went full lycra and on my road bike, I could typically shave another 8 minutes off that time. But these time savings are probably negated by having to change into civilian clothes!

So, yes, cycling is an aerobic exercise, with the benefits of increased cardiovascular fitness, muscle strength and flexibility and joint mobility. Cycling can lead to a reduction in stress levels and reduces anxiety and depression. But why do we cycle? For most of us, health benefits are secondary. What about racing? Perhaps not. The main reason why most of us cycle is for the social element

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of the sport, not competition.

Chatting to friends on group rides and in particular, the compulsory coffee stop. These are all essential parts of being human.

And we need human contact. So these restrictions on movement have prevented human contact, and have affected all aspects of our society, including cycling.

The way around these restrictions is to get creative. Work within the travel restrictions in your region, come up with innovative ways to participate in cycling and remain within the health guidelines. Use digital tools such as Komoot, Strava or Google maps to plan a course. Perhaps discover a new local route, previously unexplored! Modify that route and mix it up. Currently, in Ireland, we are at ‘Level 5’ Government restrictions. This means no group training spins, only solo rides. But this also means, for leisure purposes, we can only travel a maximum distance of 5 kilometres from home. But, even within these travel restrictions, you can create exciting routes.

A simple 5 kilometres westerly route from home coupled with a loop can generate a 56 kilometres spin. Not bad, and if you add in a few smaller loops or switchbacks you can quickly bring that up to 75 kilometres, or greater. So, work within the resources you have and create novel routes.

Modify your training plans; personally, I hate stationary cycling. I don’t have a turbo trainer, but I do have a set of rollers. They are grand, but mentally I cannot cope with more than 40mintes on them! I get bored too quickly! And typically, I use them in the garden... much to the neighbour’s amusement or annoyance. But for some, Zwift is the way to go. Many clubs, like our own, have set up virtual spins or leagues for members.

Some couple virtual spins with other technologies like Zoom or Discord to recreate the chat on a club spin!... I wonder if they stop for a virtual coffee too?

Based in the west of Dublin, our club is 6 kilometres from the boundary with the neighbouring

county to the west, and 7 kilometres south-west, we have another county boundary. So, your location may limit your destination options. But again, be creative. During the summer months, restrictions were eased slightly. This meant clubs spins could facilitate 15 riders, but spins must remain with the home county. We ran twice-weekly evening spins on Wednesday and Fridays (50 kilometre round trips), along with the standard Sunday spin, of around 100 kilometres, to give members as much access to club events as possible. And when we had more than 15 show up, we split into 2 equal groups and departed in 10-minute intervals. Work within the rules, but be creative.

If you live in the Northern Hemisphere, long sunny evenings are now a distant memory.

Winter is closing in, and our cycling options are narrowing... perhaps that turbo isn’t a bad idea after all? The Scandinavians have a saying “There’s no such thing as bad weather, only bad clothes”, or as the legendary Sean Kelly put it: “To know if the weather is too bad for training, put on your gear and go training. Then you know when you get back”. Weather shouldn’t limit your riding... too much!

So, along with the winter-ready kit, such as lights, bib-tights, thermal jacket, and a race cape, perhaps we should also bring with us a bandana, mask or other face covering, along with hand sanitiser and disposable gloves.

You never know when you might need to stop and interact with others.

The important thing to remember is we are part of a community: a cycling community, a club, a casual group of friends who go cycling on occasion.

Communities are social and by definition, have shared values and customs. We must preserve our cycling communities, make the most of what we can, so they can again flourish when we return to normality. Stay safe, stay well, and stay rubber side down.

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SOMETIMES WE NEED

Melissa Chipps https://linktr.ee/Wingwoman4hire

GENTLE REMINDERS

@Wingwoman4hire

OF HOW FAR WE HAVE CAME

How sometimes we find ourselves stuck in situations and not happy.

A friend sent me this picture from a Christmas party several years ago.

When I look at this picture I see a broken woman that was struggling to handle the tragedy that was dealt to her but I also see a woman that has picked herself up and dusted those knees off more times that I can count.

Not only was I overweight but I was in a relationship that was not working because I felt obligated to take care of him. I was working for a business that didn’t appreciate me nor did they take care of their customers.

At some point I woke up one day and quit that job and started my own business. Which was scary as hell as a single parent raising a child and the only bread winner for the home.

Ended that relationship but with love.

I bought him a car and found him a great job bc I wanted to set him up for success.

I knew I wanted more and deserved more.

I also took a long hard look in the mirror and knew I was not happy within. So at that point I knew a lot had to change.

đ&#x;Şž

I however have found a new addiction in the last 4 years that I love more and more each day and that is cycling.

Since finding the love of cycling I keep breaking barriers and smashing goals.

2020 has been hell but I cycled over 8000 miles and completed my very first century solo ride in just over 6 hours. My health is better than ever I have a RHB of 40bpm. I have lots of energy and feel absolutely amazing.

I’m far from perfect and still have improvements to go.

Cycling helps me stay ground and I leave it on the pavement. Finding balance is so hard in this day and age but truly loving something such as cycling helps. I live in florida and we have amazing weather for riding so most days I cycle 20-30 miles. Cycling helped me find myself and better my life.

The changes are slow or fast you either rip the bandaid off or you slowly peel it off put it back peel it again etc.....

Changes are all in the detail and consistency will get you to the goal.

Memories sometimes are hard but this year marks 10 years that Alec went to heaven. December 17th 2010 my life changed so hard and fast that I lost myself but 10 years later I can confidently say that I found myself.

Life gives us many lessons and some are way harder than others. It’s how we pick ourselves up and keep going that matters!

I know my son would be proud of me.

Sure I could be on drugs or drinking all the time to numb the pain but I took the hard road and handled it the best I could on my own without any liquor or drugs.

â?¤

So if I can do it so can you!!

Much love

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