Oli Holmes Blog

2011-12-02T03:26:00.001-08:00

Endurance Fuel is all go. www.endurance-fuel.com

When you have a chance take a look. I'm trying to create far more than just an online retail site. Currently we are providing pre, during and post race information on sport nutrition for 8 different endurance sports! As we grow I hope to get professional contribution to the site and become both a simple easy e-commerce site along with an informational hub on all things sports nutrition.
It's an ambitious plan, and we are currently very small but hopefully the retail side will be successful enough for the other parts to expand.

Be sure to follow myself on twitter @oliholmes and for a twitter only available offer @endurancefuel

New Blog design

2011-11-11T07:59:00.001-08:00

Have to say i'm liking bloggers new dynamic blog templates, maybe a little less customizable but very much more modern.

So things have been quiet on the blog front but I've been kept busy with my new business adventure Endurance Fuel. The site to be launch at the beginning of December hopes to become a one stop shop for all you endurance sports athletes and wannabe's for all things sport nutrition.

I'll post again with links etc close to the launch date.

On a sporting front I won round 2 of the Dark and White Trailquest league and after two rounds lead the overall. Unsure whether i'll contest the whole series it was pleasing to have finally won one out right having endured many second and the third places over the years.

On a team front we have our 2011 team bikes up for sale check out http://cnp-orbea.blogspot.com/ for more information.

National Championships, Aske, Richmond

2011-07-21T03:29:00.000-07:00

National Championships is always an interesting race it's a single racein the year that everybody wants to do well in and as a result the pressure riders put on themselves for a good result is often their downfall. Having had a pretty rubbish few years at the nationals this time I had one objective to ride a consistent race without blowing up at any point and overall get to the finish line.

In order to achieve the result I put aside only 4 days of back to back training between Margam and the nationals in order to allow me to benefit from a full 12 day taper. The four days was pure stage race simulation a short 15 min TT a 2hr30 first day twice around a lumpy circuit with lots of short intervals and full blown 1 min sprint at the end. The next day was a big day in peaks with the stage consisting of 1900m of climbing in 3hrs all climbs ridden at at least functional threshold with the final climb ridden as close to VO2 max as possible on a 7minute climb. The final day was little more relax but few functional threshold climbs and a final increasing of pace over the last 20minutes until a final sprint climb.

After this I was pretty wrecked and for the majority of the taper slightly worried I had dipped a little to much into the reserves but after plenty of rest arrived at the Nationals fresh and motivated.

The course had been revamped since the northern champs and despite it actually being less suited to me, now much more explosive less threshold, the changes were all for the good with added technical aspects to the lap.

Race day arrived and the long wait for a 2:30 start makes it hard balance of when to allow yourself to get nervous and itchy to start and when to relax and conserve the energy. However soon enough it was time to jump on the turbo and get the legs warmed up. After a decent warm up in the comfort of the easy up I lined up exactly mid pack on the 6th row of the grid. I made possibly the worst start first failing to clip in then almost having my front wheel swiped from in front of me before being blocked into the narrow gate way. I was gridded 36 and by the time I could finally put the power down I was way down the field in the high 40's. Looking back that was my chance of a top 15 out of the window but having started with the mindset of not worry about position I didn't panic and move up steadily before the first bottleneck into the top 30. It was painfully slow down the first descent and I voiced my anger at those riders who were to impatient to wait like the rest of us and were pushing me left right and centre.

By the time the string of riders reached the next section of singletrack I had moved several places higher but was once again held up. This time it was behind first year elite Giles Drake who has shown some very good form of late but was having a bit of a panic, maybe thought he should be higher up that he was, what ever the reason despite my encouragement to calm down and ride smoothly kept crashing into every thing until finally coming off big time I squeezed past and set about catching the group ahead. Up the windy back stretch of fireroad I closed up to the group and come through the start finish straight 21st.

The next lap and half I rode in group of 3 with Ben Simmons and Carl Sturgeon we caught Bealzy but other riders were just too far ahead and it came a bit of race within a race. The leader of U23 was the catalyst to break up the group with both Ben and Carl using the wheel of Kenta to get a gap I decided to keep at my pace and not risk going to deep on the three steep climbs. At the end of the lap I had caught Ben and by half way point of the following lap dropped Ben on the slippery descent. The rest of the race became a lonely affair with no riders to catch it became a matter of not letting any fast finishers catch me. Which I managed which was really pleasing after a rough 3 years of national champs DNF's. I finished a pleased 17th which was good performance from about 47th after the start and the first time for a long time I felt like a half decent xc racer.

A big congratulations to team mate Matt Sumpton who took the 2011 national junior championship!

Next up if the bontrager 24-12 should be fun as I haven't done 24hr race since 2006.

Meat and 9 veg!

2011-06-18T11:43:00.000-07:00

Instead of bore you with my failures in the last round of the BMBS (the brief is 1 half of the race good one half bad =31st) I thought i'd brighten up the blog with a tasty view of my rather green dinner.

For over 6 months now I have worked with Jamie Richards, I went to Jamie at the end of last year in the attempt to re find my energy levels which deserted me for much of 2010. Jamie has some very different views on nutrition to an average sports nutritionist coming from the health and well being background Jamie's main focus is on your long term health and consuming only food that is really beneficial 'food not fodder' you might say.

If you think you must consume large quantities of nutritionally poor starchy carbs to perform at an elite level your wrong. A lot of Jamie nutritional views are similar to that voiced in the paleo diet by Loren Cordain and the way to adapt it to a athletes needs as displayed in Loren Cordains and Joe Friel paleo diet for athletes. I can't in one short blog explain the whole theory but it's based on the view that our digestive system has seen little or no evolution from that of a hunter gatherer (consuming high fibre, high fat, high vitamins/nutrients and high protein food) so why eat any different to then. The paleo diet is debated all over the internet so I wont try and write all the sides of the argument but what I will say is there a plenty of top athletes including our very own Liam Killeen (works with Jamie) and Heather Irmiger and JHK (just check out heather's blog and you get the idea) who follow the principles.

Don't take my lack lustre results for proof it must be a load of bollocks, there is so much more to it than that, compared to last year my energy levels are much better more consitent and overall I feel more healthy (I've suffered zero major colds) and I know when I stop competing i'm not going to pile on the pounds as I wont have to change my eating habits where as if I had followed a common sports nutrition diet i'd be to use to eating a zillion grams of starchy carbohydrate and find it hard not to eat a meal without potatoes pasta rice etc.
So what does Jamie's dinners tend to look like well how does a juicey tuna steak with stif fried veg, asparagus, leeks, cabbage and broccoli sound like? Not to boring so long as like your greens as it is a little green looking, its no michelin star master piece but was pretty tasty. However can't imagine a caveman's dinner looking quite so good. I reckon Jamie would be pretty proud of that as an example how really nutritionally good food is tasty too!

On the other hand don't think he would recommend you swill it down with a bottle of Corona beer. But I decided I deserved a reward for todays turbo session which included some very nasty 10sec on 10sec off power efforts. 10 of these seated sprints results in your lungs on bars and your body in pieces. Outside these efforts go quickly and you can get out of the saddle and use your body weight to put out the power. Inside and seated they are so much more harder (as with anything done on the turbo). Outside it is all about hitting over 750w inside and seated its about holding 600w. The first few are always okay then the lactate hits and the last minute is a killer. 5 mins recovery and you start all over again. After the 3 sets of these and hitting the number so to speak with the next race over 1 week away I think I can have a cheeky beer.

Thats all for now but remember that it might not be your training that it holding you back but your nutrition and that we really are what we eat.

Cambrian Bike Fest 3 Day

2011-06-01T02:28:00.000-07:00

With a weekend to fill and not a huge amount of choices of races to compete in, fellow CNP - Orbea team mate Darren Alexander and I decided to take part in the inaugural running of the Cambrian Bike fest by redkiteevents. A 3 day event based in Llanwtrd Wells, claimed to be the smallest town in Britain, 12miles from Builth Wells (home to the well established MTB Marathon series). Each day consisted of marathon style big loop with feed stations and on the whole was brilliantly signed all the way.

On arrival to the campsite it was clear to see that turn out was going to be very low whether it was the weather forecast, the fact that MTB marathon series has visited Llandovery just down the road the weekend before or people being unsure on taking part in a new event i'm not sure but it was the first headache but by no means the last for the organisers.

Having managed to set up the tent and easy up (sadly no Holmes team support this weekend) Darren arrived and we settled down for the evening ready for 1st day.

The weather closed in over night the rain wind started to howl, it was fowl but spirits were still good and by the time we had sign on it was time to depart. With the small numbers there was to be no timing or set start time and we eneded up setting off a good 10 mins behind. The course was short in distance only ~50km but with the weather the going was exceptionally slow the distance was therefore was spot on for the conditions.

The bike of choice for the weekend would be my Orbea Alma S team 29er and oh what a bike for these style events when your barreling down a descent you've never seen before you have no idea whats coming, having a bike that gives you so much front end grip is fantastic. Despite running summer tyres all weekend I never really struggled for grip it was just great fun to ride.

This grip was definitely needed across the slippery wet muddy singletrack that littered Day 1.

Day 2 was the big day 67km 2000m+ of climbing and a very strong 40kph westerly wind along with the rain made the conditions even worst than the first day. Having ridden together yeasterday Darren explain to me he would reduce his speed on day 2 to feel confident of not blowing before then end so I decided to forge on ahead up the long climbs and down the awesome steep rocky/rooty descents. After finally catching up all rides that were taking the designated short cuts I reach the head of the infamous doethie valley after a gruelling super steep climb from the first feed station. Sadly for me the valley wasn't to be the highlight of the event as I punctures 15mins down. I then realised I had forgotten my canister inflator and was forced to get a tube in. Overall the puncture took forever for what ever reason and 10-15mins later I was going again. Darren had passed me when I punctured so in my haste to catch him up I rode raggedly and punctured again 5mins later. After another relatively slow change I set about the challenge of catching Darren. After 1hr or so of chasing I found Darren who was fixing a puncture himself. We then got lost having missed an arrow and I was now cold fed up and suffering from the pace I had set earlier in the day. Once we rejoined the track it was all about getting to the finish and therefore time for a few CNP caffeine gels. On the second to last descent, which was a cracker down off the mountainside through the woods, at the bottom I had punctured for the 3rd time! Darren rolled down a small way behind having had a massive barrel rolling crash luckly him and the bike were okay and we were finally on our way. We finally arrived at the finished and both really needing the fantastic homemade cakes that were on offer at the end of each day.

Day 3 and the rain was pouring but the wind had dropped the legs were knackered but the route was great. The organisers kept the show running on the last day despite only about 6-10 people riding but Darren and I fully appreciated the effort they made to ensure the day wasn't cancelled. The organisers had to change the route due to the weather the day before but it still rode well. Taking in a few km of the local manmade trails along with some classic bridleways and long climbs. By the end the rain had stopped and sun started to come out and the hard 3 days had come to a end.

A big thumbs up to the organisers for keeping going despite all the problems they encountered for first timers they put on a great event. If they stick at it and iron out a few problems will have a fantastic event that should become a permeant fixture on the enduro calendar. The only thing it needs is for a few more of you to turned up and enjoy some true Epic mountain biking.

Well done to those involved in the redkitevents team thanks to team sponsors Orbea and CNP for providing the perfect bike and top quality nutrition to help us get through the event.

Northern Championship, Aske Richmond

2011-05-17T01:53:00.001-07:00

Training had gone well in the weeks immediately after Dalby but a combination of feeling good and the weather being amazing led to a little overtraining and the last 10days have been very hit a miss. I therefore went into the weekend very unsure of my form and condition.

The regional championship venue at Aske moor is also doubling up as the national venue so the race provide an ideal opportunity to get a feel for the course ready for July. The race day schedule meant only early birds got a practise lap in so I decided that I would keep warm do a normal warm up and learn the course in the race.

The field was stronger than I had expect with Dave Collins joining his Hope Factory teammate Paul Oldham, Dave Henderson of GT racing, Tom Bell who has had a very impressive first year as an elite along with Elliot Baxter a name from the past. Along with a few others provided a decent field for the elite race.

The race started and not feeling overly motivated with the strong cold westerly wind I settled in behind the above 5 riders in sixth place. As we dragged our way out of the arena up through a succession of fields my 29ers big wheels help absorb the bumps and allowed me to settle into the race.

On the first half a lap a blistering pace was set by Dave Collins with only Elliot Baxter able to go with him with Dave Henderson hot on his wheels. Behind I sat on Tom Bells wheel up the first climbs and on the second we caught and past Paul Oldham (who was suffering with illness) After some false flat at the top of the steep grassy climb the course dropped back down to the Saw Mill and this was when the 29er made it's second big impression. The big wheels seem to gain momentum and I accelerate past Tom downhill without even pedalling at first I thought it was Tom being cautious but as the race progressed I noticed it wasn't it was in fact the bike.

By the end of the first Lap Dave Collins was gone Elliot and Dave Henderson were 2nd/3rd with Tom and I in 4th/5th. Tom was super strong again today and he set about catching the two in front over the next 2 laps. I was pleased just to hold the wheel and be paced as I wasn't super confident on doing it by myself and we settle into a pattern of Tom doing the Donkey work on the primarily grassy climbs and me leading off the top of the steep climb and through the single track. It worked and by the steep climb on the 4th lap we caught the two ahead. As we did Dave pulled out being physically sick (it sounded like he had swallowed a bee!) By the beginning of 5th Tom continue his pace and I was caught out as we past some riders practising the course(they should not have been) I lost the wheel Elliot put in a big effort to get back on but I didn't have the confidence to. As a result I was gapped and my pace went I settle into what I thought was the only pace I could sustain but looking back I just cracked. By the end last lap Tom had gapped Elliot and I had closed back up to Elliot. But Elliot finish 28sec ahead and Tom almost 2mins. Congratulations to Dave he was in a class of his own well done to Tom who was Northern Champ I finished 4th but with the added bonus of 3rd Northerner.

On summary the national course needs some work it physically hard enough but missing some modern xc technical sections )feels like courses I raced when I was 8 in the mid nineties. If no changes are made the riders will do the normal thing of berate the organisers for a rubbish course then wonder why no one wants to host the Nationals. Fingers crossed they will have listened to Dave Collins and Paul Oldham's creative criticism and some additions will be made.

On my form considering I didn't feel good the days prior I was pleased with my pace, I believe now I cracked mentally when it got tough on the 5th lap and that physically I was better than my last two laps showed so lots of positive the main one being my strength on the steepest climbs when racing against a rider who weighs 17kg lighter than I do.

On the bike Brilliant across the bumps and on fast descents I need to practise with it more on the tighter singletrack as we suffered a bit to much understeer. Need to weight the front more.

Next up is being tech/feed support to John Whittington at the Dalby World cup then the Cambrian Bike Fest

Weeks holiday without going anywhere

2011-04-27T01:07:00.000-07:00

The past weeks weather has been so good that it's felt like an april training camp to Spain. Sadly for my parents and friends who are in Spain they felt like being at home in the april showers. So a weather reversal along with a new bike has given me extra motivation/energy to work on my weaknesses.

Yes another beautiful Orbea alma has arrived this time one with extra big wheels and for the days after Dalby I had no legs but was loving trying what looks and seems to be like any other mtb yet ride completely differently to it's 26inch brother. First off it's made from Orbea's silver carbon rather than gold which provides a slightly softer rider with a little less stiffness and a bit more weight. This combined with the big wheels gives it the feeling of my old giant anthem advanced full suss across bumpy going rather than ultra stiff Alma G team hardtail. This is probably the most noticeable thing about the 29er is the comfort, it's really is a nice place to be sat. On the wednesday I gave it it's first test on peak district rocky limestone bridleways and it came out with fly colours as the bike just rolls through the rock gardens without batterring an eye lid. All this despite still having the stock super old school 580mm bars proving the bike and the rider are much more important that how wide your bars are.

On the thursday I left my new found friend in the shed and took out my TCR advanced road bike for some tasty long threshold climbing. Hoping my legs had recovered from the weekend as this 2hr 40 min ride includes over 1370m of climbing taking in four climbs froggart, fiddlers elbow, out the back of Castleton up to Bradwell moor and finally the shorter millers dale climb to upper Priestcliff. Mmmm nasty but despite not having the build or the power to weight for a climber I love climbing especially longer climbs 8mins+.

First up it's Froggart the shallow slopes of the climb averaging around 5% make it hard effort as you have to do the work i.e you can't rely on the gradient to keep your watts up you have to put the power down i.e. more like flat TT's. Having done this climb so many times slow and flat out I know roughly how long the climb should take. I love just how fast you climb on a rode bike despite the rough rode surface. As I hit the open top section I started to feel it but kept my head down and pushed to the top clocking a time of 12min 47. That was a pretty decent maybe my climbing isn't that far down on where it use to be. Averaging 380 watts and average speed of 23.5 kph.

Next up fiddler elbow right from the bottom in Hathersage after a brief 10km recovery it was into the 4.4km climb. Immedietly I knew that recovery hadn't been brilliant between the two efforts as it became a struggle to keep up the speed on first couple of km where the gradient slackens and speed creeps up to 28kph. As you swing left onto Fiddler elbow the gradient rises and from here on in varies between 7 and 10% it becomes less about speed and more about torque through the pedals. This really is a beautiful climb but with my lungs on the handlebars and my legs trying to give up on every pedal stroke it feels more like hell. Cresting the top clocking a time of 13min37 good effort, anything under the 14min mark is a descent climbing pace.

Half an hour recovery wasn't enough for the brutal slopes of the climb out of the back of castleton. Intial slopes often hitting over 15%+ but was perfect for mtb climbing where torque is high cadence low. The climb rise 200m in just over 2.6km and requires you to ride right at the top end of your aerobic power capacity for the intial 2mins power over this section is averaging around 480 watts. It then flattens out and even goes down hill before ramping up for another 600m at over 10%. This is when it hit you and you know whether you have it or not and on this climb I didn't. I struggled up the remainder of the climb slowly watching the watts reduce and speed stay the same as it flattened out instead of the speed increasing. A result my average power was down by 20watts despite the initial effort. I clocked a time of 9mins 32.

During the next recovery period I should have called it day as I was constantly thinking of food and can's of coke (thing i may have blown) but I had to climb the millers dale climb just to get home so I tired. The first two mins went ok but after then it fell to pieces as I was empty I eventually called it day 1.8km into the 2.3km climb. By then the watts had gone and my HR wasn't rising it was very much game over!.

Having ate well and drank well that afternoon I recovered well for the next day a I rode hard around sherwood with Darren for two hrs plus and didn't feel the day before efforts much. It was sunny the trails where dusty and the bike was awesome grippy comfy and fast. It was a great days worth of mtbing.

Resting up well on sunday watching the mighty Gilbert showing his awesome power I was ready to tackle and complete the Threshold climbing session.

Here are the following details of the training comparing them with thrusday. As a result I was smashed but very happy with the days work! Still need to find 30sec on the 12min climbs and 15sec on the final climb.

Froggart thursday - 12min 47 average watts 380

monday - 12min 42 av watts 395 (stronger head wind than thursday)

Fiddlers thursday - 13min 37 av. watts 371

monday - 13min 10 av. watts 378

Castleton thursday - 9min 32 av. watts 350

monday - 8min 24 av. watts 395

Millers dale thurs- DNF av. watts 350

monday - 6min 51 watts 375

Today it's an endurance ride on 29er keeping those big wheels rolling.

Racing with no excuses

2011-04-26T02:01:00.001-07:00

Just over a week ago I achieved something I had not done since sept 2009 (Scottish XC Drumlanrig) that is finish a race without a mechanical issue or in case of sherwood 2010 injury affecting my performance. It was a mighty relief to realise I can get through 2hrs of racing without another dose of bad luck smacking me in the face. Okay most of the elite field wouldn't have been to pleased with 35th, and as position i'm not, but it's a start and true reflection of where I am at the moment remembering just how long ago Drumlanrig was.

The race started at the usual frantic pace and I tried hard to move up but so is everybody else and entered the first singletrack approx 35th (same as I finished) from 47th on the grid. We then snake our way back to the feed zone before heading out onto the lap proper. Entering Worry Gill for the first time and down into the gill itself. I love the rocky damp gill as it's a little bit of the peaks on a xc track (not seen very often). Sadly this year they removed the tricky bus stops, which in my view was the most technical part of the circuit, to try and stop it bottlenecking which I guess it did but removed a section that rewarded those that had their lines sussed. Next section of the course is the lung bursting %20+ gradient explosive 1-2min climb to the top of the medusa descent. This showed up the first of my current weaknesses explosive climbing/recovery I couldn't go hard enough and be confident that i would still be in control of bike coming back down. In the end I rode conservatively on the climb trying to keep my vision and enough energy at thee top to ride sweetly back down.

After 2 laps I found myself riding with Neil Crampton (promoted master rider) who is very good at endurance events and is very good at keeping a consistent pace. Neil was climbing well on the second less steep climb after medusa descent and from there to the finish of the lap but having followed him for the second lap I started to believe I could ride faster in particular the technical sections. So I took to the front and rode hard in a attempt to breech the gap to Matt Page and Ben Roff. I knew I had half a lap to get there I had to get on wheel before the long climb out of medusas. sadly for me I didn't quite make it and half a lap later the twinges of cramp started. I wasn't scared of this course but was now scared of either blowing up or cramping at the top of technical descent. So I settle down looked for wheels to ride again. In the end cramp, lack of race fitness caught up on the last lap Jon Pybus and Niel Crampton both got away and I dropped down to 35th at the finish.

So there we have it I can complete a race without problems next it's getting into the top 30 then hopefully top 20 by July.

Bike Parts for sale

2011-04-13T10:18:00.001-07:00

Fsa Gossamer BB30 crankset

Sid Race

Sid World Cup XX

FSA Gossamer CrankSet

First 2 races out of the way

2011-03-29T04:05:00.001-07:00

My first two races are in the bag in terms of training but i'm still awaiting my first race in which I don't have mechanical issues.

The first race was round one of the midlands seri

es at Cannock Chase. The race was at new larger venue but sadly a very disappointing course in comparison to the original venue. Don't get me wrong James Hampshire puts on a great event but sadly his view of good course and mine obviously differ dramatically. The old course had real 3 min climbs and 1-2min plus descents a mixture of twisty slow singletrack and fast balls out descents. The new course was a mess in comparison looking like they just decided to cut through the forest the week before therefore it hadn't bedded in at all. Maybe if these trails get ridden more they will improve but at the moment it's just a real bummer they decided not use the old course and thank god it was dry otherwise it would have been a mud bath.

From the minute I got the bike out from the

car something was wrong the back brake was binding badly only managing two rotations before stopping. It didn't improve despite some fiddling and I was forced to race with my back brake on. I told myself it wasn't to bad but after a only one lap I was distanced from the main group and I realised something wasn't right. I stop 5-6 times to sort it out but to no avail I finished a lonely 8th way down tired and annoyed at my bike.

Last weekend at the first round of BMBS at Sherwood pines I ripped a tyre in practise then 100 metres into the race snapped my chain. I slow chain replacement (must improve at this) cost me 4-5 minutes and I set off into the race into the fastest race of the year (av speed) literally a mile behind not good. With very little motivation to race on I committed to the rest of race by myself knowing that I needed the training effect. I race amongst the main back of Junior riders for 4 laps trying not to interfere with their race too much and provide the odd bit of encouragement. Once there race finished I really did loses motivation to continue and my 5th lap was too slow really and therefore I slipped into being caught and lapped by Winner Emil Lingren. I move on and will return at Dalby eager for a clean race with no mechanicals.

Next up for me is a weekend of hard training including a crit race followed by the Chainreaction Marathon round one at Builth Wells. Then it is on to Dalby were i will start with a slightly heavier but more reliable build for my Orbea Alma G team going back to 9sp and hope brakes and saying good by to the light weight but unreliable xx equipment.

2011-02-15T06:42:00.001-08:00

My view from Spanish training camp with Matt Sumpton.

View to 'snow' mountains from the Holmes family Finca

Having visit this region of Spain for over 8 years I have built up quite a local knowledge of the best singletrack and trails in the nearby woods and mountains of Alhaurin. Therefore unlike most mtb'ers I don't have to make the choice of spending more and going on guided holiday or being forced to ditch the MTB and stick to the road bike. As a result the trip is all about riding top notch cross country singletrack and climbing and descending mountains.

Matt traversing a cliff edge

The trip was originally planned for the week before with John coming as well but the financial problems of being a student and saving for a power tap caused John to fore go the camp. It work out great for Matt and I because we went a week later, missing the Spanish rain, and were blessed with 20 degree heat and blue sky's.

A 3.45 start on Sunday morning along with Matt scratching his new Oakley Radars on the last day were the only downsides the ups were 4 hard days of mountain biking, 1 cafe rides, 1 set up ride and 1 road ride. Oh and the near perfect weather

Day 1 After a quick 40min spin on the day we arrived Matt and I spent the monday adjusting to the Spanish terrain on a local Spanish xc course at Los Llannos, Matt was already in love with singletrack rough, steep, and hard but loads of fun.

Matt working hard climbing

Day 2 was spent exploring the longer climbs on the base of the the Mijas mountain (A preview of what was to come on the day after rest day). The ride included an all time favourite 20 min+ stretch of traversing singletrack with steep switch back climbs and descents what more could you ask for! the GPS location no chance this is a best kept secret. A few short sprints up the kickers on the way back home finished another hard days riding.

Pool in winter hibernation however we could have done with it on some of days.

Day 3 time to show Matt why so many road teams use the area for training Camps as we took to the road and left the dirt behind for a 3 hour spin between Alhaurin, Coin, Aloziana, Zalea, Alhora, Cartama. The steady road ride didn't quite happen as we both got carried away on the climbs and Matt keen to show of his form on the back of his first ever cross season. Needless to say Matt is fine shape for the 2011 mtb season and a few more days of riding with matt and i'll be too.

Day 4 Rest day and after 3 solid days of riding a 1 hr cafe ride with cake and cafe con leche was a perfect respite.

Matt struggling for grip on the loose surface

Day 5 The 1000m vertical ascent and descent of the Mijas mountain. Having climbed this brute on three occasions now I can state it doesn't seem to get any shorter or less steep. Averaging between 15 and 25 percent for 90% of the climb up an access fire track would be hard enough but add in the terribly loose surface makes it twice as hard. The problem with the climb is you can't stand up without slipping out the rear wheel and you are constantly fighting the bike a real full body work out. The climb started with a good but controlled tempo through the town but once we hit the rough stuff the pain started. 1 hr later the climb ended both spent both exhausted both wishing we hadn't bothered. However once recovered thanks too CNP pro flapjacks and Gels we were ready to attack the 1000m vertical descent 85% of which was steep alpine singletrack. After one spill one puncture and plenty of rock gardens the smiles had return and the sprints up the final kickers took placed once again.

Day 6 The Final day and the hard week finally caught up with Matt and pace on the climbs reduced to a more steady pace and we just enjoyed the singletrack and 22 degree sun. We had intended to ride the 'Anna's' singletrack (the 20min traverse) for a second time but Wild boar hunting in the forest and the wish not to be shot by a rifle prevent us from riding it. The ride finished with a Cafe stop followed by 30 spin back to the Finca and sad process of packing up the bikes in preparation of return to rainy Britain.

A big thanks to my parents Dave and Jan Holmes for letting us stay at there Finca and also to CNP in which their products kept us going all week.

Team Blog

2011-02-03T08:47:00.000-08:00

Make sure you check out the team blog at cnp-orbea.blogspot.com.

Training taken quite a different step and it's getting close to the time when we get to find out if it is working or not.

Next stop is a week in Spain a head of the team launch on 20th.

New season, new start, new sponsor

2010-12-03T03:37:00.000-08:00

For 2011 we are proud to anounce CNP proffessional nutrition products as a new joint headline sponsor. Orbea will continue as in 2010 to supply there excellent alma bikes

Based in Hyde Manchester they specialise in specifc food and drink protein supplements along with hydaration products to opitmise performance.

It's a big shift in the team away from the well known MINI adventure but times have changed and now without a MINI dealership to advertise it's a natural progression for the team.

The website will undergo changes so stay tuned to the blog for the most recent updates to the team.

More setbacks more mechanicals more dissapointment

2010-05-31T02:36:00.000-07:00

This seasons is half way through and I have only one result to my name. I have only competed in three events this year all national rounds and all have been rubbish one way or another. Round two I was still ill and slow and then my pedal fell off DNF. This weekend was Margam and having not done a single weeks worth of training for best part of 6 weeks I was still a one pace man but felt ok. However on lap one I had a good slice of Holmes luck with my bars getting jammed over my toptube after falling off. 10min later I got going only for my shifter to try and fall off losing more time. I carried on my own race me and my not so suitable tyres against a now very muddy margam park. I was then humilliated but thankful for being lapped so the horror show could finish.
Euro races are now canned and its time for me to get my body and bike sorted ready for some hard training so that I can pull something out at the nationals.

Slow start to the season

2010-04-27T01:55:00.000-07:00

Having put so much into the training i have yet to be rewarded. So far it's been a mixture of injury and illness and overall bloody frustrating. I first apologise for not blogging during this time but I haven't felt it would make interesting reading.
However it not like there has been a great deal of racing to get my teeth into so fingercrossed when the racing scheldule of may, june and july comes along I be injury and illness free.
This week I plan to be back onto my training schedule, hopefully with no set backs, it will provide me with a enough prep to find my legs for round 2 of BMBS.

Becoming spanish.

2010-03-19T04:06:00.000-07:00

Since my lost post i've spent close to a month in spain training hard and in fact it feels more like i'm away when i'm at home. 4 days after returning from Mallorca I flew out to my parents new place in Spain for 10 days. For 6 of those days I was joined by John and I manage to get some light training in with a couple of tougher days including 2 up TT on mtb knobblies very entertaining.
Since then I went back out to Majorca for a 28hr week of hard road training with Oli Beck and co. followed by a 1 week at home relaxing. Then on march the 6th it was back out to my parents place and put in 27hrs of training on my brand new Orbea Alma team (oh what a bike). Darren and I where both blown away by this bike both in stiffness and climbing along with it flickability in tight steep switchback descents. Mr Absalon really does know how a pure xc bike should be.
Now i'm back home relaxing for few days before my final weekend of training before the first show down sherwood on the 28th.
However my life maybe full of jetsetting and enjoyment but things haven't been as good back home. My Dad (+team boss) has been severly ill since the beginning of the year with two weeks in hospital. 70 blood test, lumbar puncture and marrow biopsy and he has finally be diagnosed with chronic Q-fever. Luckly this is a cureable if extremely rare disease (1 in 10million) but the treament is prolonged and he could be on drugs for the next 18 months with no improvements for the first 2. So apologises if it seem if the team has dissappeared but with me away for almost 6weeks this year and priorites on my Dads health things haven't quite gone the way we wanted.
But the team still goes on and despite his illness has been working hard to ensure all our riders have the equipment they require now it's up to us to show our worth. Bring on Sherwood!

Mallorca

2010-01-25T01:29:00.001-08:00

The past 2 weeks I have been putting my head down and getting some solid training in the fair weather of Mallorca. This has been a step up from my normal training camps as I would be training with Oli Beck for the full two weeks. We had planned only one week training along with my coach Andy, his brother, Simon Richardson and Duncan but Oli cracked 10days before and was looking for someone to go out with for an extra week. So that was that I wasn't about to turn down another week training with one of the best in the world was I.
Many hours have been long and the legs are starting to feel strong again and after another week out there with Oli and co in 18 days time things should be starting to fall into place.
Now it's time for few days rest then on thursday I jet out to my parents new place in Andalusia so will be able to long a few hrs on the mtb out there in between.

So all is good. Oh and the new race bike looks as sweet as.

4 Weeks of training completed

2009-11-24T00:49:00.000-08:00

The first block of training has now been and gone and after over 60 hrs of training my body is starting to get back into the winter rhythm. Most training has been lv2 with a few prolonged periods in level 3 and of course loads of climbing. I've also been in the Hallam Uni High performance gym twice a week hitting the weights to try and up power endurance and strength.
I finished the block off last Sunday with a Trailquest (3hrs of map based orienteering) the body hasn't work this hard for this long for a while but it was good fun and made sure I got out for 3hrs in the blowy weather. I climbed an impressive 1750m in the time winning my age group U39 (Darren was second) but was a tad rusty on route planning (haven't competed in one for 2yrs) and was late home losing 35points in the process. I probably continue to race these through the winter as they provide a good gage of where your fitness level.

Next block ups the hrs a bit more along with a few more threshold and power (tabata) efforts so hopefully will get some top end back. Looking forward to when/if the weather snaps cold and windy rainy mild air disappears as it rubbish for biking.

A good weekend in the mendips

2009-10-26T03:03:00.000-07:00

Ths weekend was the time of the year when I travel down to visit my coach in Bristol to talk through winter training and 2010 season goals. However this year with Andy back riding and preparing for the coming season too we had a couple of days riding as well.
On Saturday Andy along with other new MINI Adventure rider John Whittington went out on MTB's for a good 3-4hr ride across the mendips. The weather was little miserable but nothing was dampening my spirits enjoying being back on the MTB and sliding around in the wet conditions. We all had our moments in the slippery conditions but it was all jolly good fun just ashame I don't have the legs of a month ago.
On Sunday Andy and I head back out to the Mendips for another 3-4hr ride on the road bikes this time. The weather was fantastic with only an occasional headwind spoiling the party. The ride included 3 of the 6 climbs I had previously done with Oli Beck in Feb however at a slightly more civilised pace. It was good to be out on the bike I was suffering abit with hunger knock at the end of both rides (i didn't take any food) but that understandable as it's been a while since i've done a decent length ride.
I now start to ease back into training including working with Sheffield Hallam's Dave Hembrough in the sporting excellence gym for strength and conditioning training.

MINI Adventure Racing welcomes a 5th rider to the team

2009-10-18T02:14:00.000-07:00

The team has finally been able to confirm John Whittington will be our 5th rider which leaves us with a very strong looking team.

John has bags of physiological traits that can lead him to success in 2010 along with improved training from Andy Wads, improved bike handling skills and the backing of MINI Adventure things are looking good for John, potentially being able to step onto the U23 national podium.

Things are looking very good indeed just wish I didn't have a bloody cold so I could enjoy this fine weather.

Orbea on board for 2010

2009-09-30T03:42:00.000-07:00

For 2010 MINI Adventure Racing team are proud to be representing Orbea and will be on board the brand new Alma G team and G10 for all major U.K. cross country events.

For me this is brilliant and something to be excited about in what has been a rubbish year. Orbea have had a relatively small presence within the U.K and with our help on the mtb scene and the new Orbea premier calender road team this should soon change. The new frame is really top end with many unique features direct cable routing DCR and 4 point frame design 4x4 to name a few and you will have to agree it looks the awesome. The frames will be finished off with SRAM drivetrain (XX or XO) FSA cockpit and Rock Shock forks. All in all sweet.

This isn't the only exciting news the team will expand occordingly moving from a 2 piece to 4 or possibly 5 man team. Core riders Darren and I remain but will be joined by 1st year Junior Matt Sumpton and out of retirement Andy Wadsworth (coach) who will join me in the elite field. There could be an option for a 5th rider (another elite) but this is not for certain yet. Our presence at the races will increase with the team pitting out of the trade area.

Exciting times for the team and I will be putting my Orbea lobular cross bike through it's paces by the turn of the year.

And things had been going so well!

2009-09-30T01:46:00.000-07:00

The last 3 weeks I have been up and down the country racing feeling fast and getting set for that elusive top BMBS result. First off was the 1st Gear Rampage at Checkendon a half length blast through groomed singletrack at full speed, 2nd place and a good work out luck seems to be holding.

Next stop was Drumlanrig for round 7 of the SXC (UCI C2), this course is so unique no other course gives you this quantity of roots and tricky singletrack. On a personal note it has never been the best hunting ground for me but with 2 races in two weeks and no mechanicals maybe it would change. The scottish guys no this like the back of the hand so I felt it could end up being a race for 2nd or 3rd. Race day came I felt ok not great and started well enough end of lap 1 in 3rd along with Ryan Sherlock and Ben Thomas. The next three laps we stayed mostly together I could gap on any of the climbs but they weren't long to break the elastic. The main problem came was I didn't drink anything in the first 1hr of the race (2 lost bottles) and I payed big time finishing 5th dehydrated with a salt crystallised face. Frustrating as Ryan went on to finish 2nd. Well done to Andy Barlow who's smooth singletrack skills made him untouchable on the day.

A week later and the other end of the country the final round of the BMBS at Newnham Park was the finale of another testing season. The course was typical Newnham super fast buffed singletrack, short hard climbs and this year the nostalgia of the pipeline. For me the climbs still didn't feel like they were long enough to really show my 4min + climbing skills being closer to 3 min. But at least Martyn was brave enough to stick a super steep climb in something most British xc organisers seem reluctant to do. The pipeline was fun nothing technical about it just super sketchy loose steep bank really but with the crowd at bottom it became a highlight of the lap. I started on the back row (36th) a result of my terrible year but by the first singletrack was within the top 25 and despite just having to follow wheels for the first half a lap moved steadily up to inside the top 20. My legs were good my head was good my bike seemed good maybe I was going to be rewarded. Lap 2 16th now 3-4 riders within 30secs things are going obviously too well as 1k into the lap my chain decides to fall off my bike under no pressure at all. The powerlink just fell off with no extra link or tool I ran too tech zone two where surely someone had a tool. But no I then walked ran the next 5km to the finish losing 23min and pulled out. This was so gutting as I watch the race pan out I would have had a shot at a top 10.
What did I learn? when your dad suggest placing a tool in the other tech zone let him don't worry about it being stolen, when your coach at the start line asks you whether you want to carry the tool don't decline.
So it's over and the season is finished and for me thank god it over what a disappointing year, it seems that I was this years must unluckiest racer it was close run affair with Ross Adams but he congratulated me at the finish with the award.

What have I learnt in a year?

that I now have the speed to finish within the top 10 at the national champs, there isn't a huge difference between the 10th and 5th only 15-30sec a lap but there is a huge gap to Oli and Liam as highlighted at the nationals (10mins).

That sealing non tubeless tyres with Stan's maybe light but it's far too risky with punctures having sliced 4-5 sidewalls during races this year (2 more in the 2 days after newnham).

Always carry a chain link and tool

That racing in Europe is 10 times faster than here.

That I like the short steep Euro courses

That I now believe that I can train my body hard without it falling to pieces

The wonders of a foam roller

What's next? 2 weeks off some beer, pizza, chocolate putting on kilo or two so I don't get ill over the Autumn and socialising i.e being able to go out and not live as a recluse. Then it's getting in the gym and working solidly at conditioning the body ready for 4 months of winters training along with having a go at cross in order to try and maintain some speed over the winter. And if I'm really lucky spending 2-3 weeks somewhere hot.

Also exciting news about the team on it's way as we embark on a new MINI adventure with an emerging bike brand.

Southern XC Pippingford Estate 3rd (3min 31 down)

2009-09-08T02:59:00.000-07:00

After a very long period of non racing it was time to travel 4hrs and go racing. This was my first southern XC race having only ever raced at the some what uninspiring Crow Hill (nps) I wasn't expecting much from the course i.e. turn left then right then left then bomb hole but to my suprise was rewarded for the journey with a proper mountain bike course.

The Pippingford estate maybe miles away but it is worthy venue for next years nationals, thanks mainly to the topography of the area. The Estate is situated across a wooded valley rich with flowing fast descents (something that is often lacking from British xc courses) that even get steep in places if only for a couple of metres. This combine with classic 3-4min fireroad climbs it made it a true mtb course and not some mickey mouse nonsense. The only thing I would say is that they will have to devise a different start for the nationals as you can't start with a singletrack descent maybe they could use a start loop around the field/arena (something we should learn from euro races) or even start the race at the bottom of the last climb (that would be a bitch of a start). The last thing I would like to say is keep in the fireroad climb sections good courses are rarely 100% singletrack as it keeps racing closer allowing rider to see the gap between riders ahead and behind rather than feeling they are in no mans land and it becoming a 2hr TT.

The turn out for the elite race was average for a regional race (8)this was some what surprising with the only other xc race of the weekend being in Aviemore Scotland, however with Chris Minter, Adi Lansley, National U23 bronze medalist Ant O'boyle and Tim Dunford present the standard was relatively good. Sadly for Adi his race ended before it started with a puncture on the 2nd descent which by the sounds of it and the look of his bars led to a crash when chasing to get back into the race. So it was left to Chris and flying Ben Thomas to take up the pace on the first lap. It was all together until Boyler chain came off up the steepest section of singletrack climb allowing a a small but significant gap to form between myself and Ben. This gap was slightly stretch as I had to adjust to setting the pace rather than following wheels. As a result by the end of the lap I lay in 3rd 30sec down. Tim was close in forth and as the race progressed this became the battle for 2nd as Ben pulled out at the beginning of 3rd maybe suffering from going too hard at the start. I made some short but decisive pushes over the top of the steepest climbs on 2nd and 3rd lap and got myself a 10-20 second gap on Tim. Things were looking good but I had a mare of a 4th lap. Out of the water crossing I lost traction and went to dab but my pedal didn't release and I slid helplessly back down the slope into the stream it was a comedy moment however I was the only one to laugh and at that point it wasn't a joking matter. I was caked in mud all down my left side my glove was so muddy I had to take it off. Down the next small decent I nearly crashed as my grip was so muddy I couldn't hold on. I had a bit of flap up the next climb and a result my gap to Tim disappeared and I was now desperately trying to stick on his wheel. I then fail to climb the steep climb as result of still flapping about the stupid crash and now in the same place as the 1st lap I was gapped. I continue to flap down the next descent still barely holding on to my slippery grip. Up the climb to finish arena I settle down sprayed my grip with energy drink to make it sticky and compose myself for one last lap.

On the last lap I rode well but was suffering, I was pleased to keep the gap to Tim the same but I didn't have enough juice left to pull it back. Typical me I was dissapointed at the finish not to come 2nd and to have been off the pace compare to Chris (3min 30 down) but now having looked at the lap times i'm satifisfied and I believe I can do well on this course next year at the nationals.

Only in America

2009-08-21T03:05:00.000-07:00

Check out this pick from Mark Beaumonts rather big MINI Adventure http://www.flickr.com/photos/cyclingtheamericas/3823522278/in/photostream/

Follow Marks Beaumonts Adventure on Twitter http://twitter.com/cyclingamericas and on the BBC website

He did it! One rather epic MINI Adventure

2009-08-11T01:44:00.000-07:00

This weekend was d-day for my dads attempt at 24hrs solo and after 20 laps 160 miles he did it. What an amazing performance having just turned 53 he out performed 70 of the 79 soloist to finish 8th overall and 3rd in the veteran sub class (over 40). He has also in the process raised over 1500 quid for the songo charity fantastic old man.

Midlands Cannock

2009-08-07T07:35:00.000-07:00

Last weekends race was the first full race in terms of laps ive completed since sherwood way back in April just shows what a tough year its been. As a result I should view 5th as not a bad result and the fact I got cramp in the last 45min inevitable. However in my view the result is irrelevant what is was the fact I was climbing super strong on the first 3 laps as well as anyone closing 20 sec gaps no problem to the junior and the u23 national champion what let me down was my mud and running skills but hey the peaks are so weather proof I do no mud riding so it was to be expected. What was even more ace was my tyres decided to stay up which is hopefully the way it will be for the rest of the season.

Nationals

2009-07-23T02:11:00.000-07:00

This is going to be fairly short as i'm tired of writing about disappointment. The nationals didn't go to plan having arrived with good legs and possibly the form of my life the race was over before i'd even completed a lap. I started well and felt good on the long climb to the top of the course riding with Bibby we made are way into the top ten and formed a group of 5 including Jody and Bjergy. Less than 200 metres into the steep descent I was sent offline and nearly crashed with a front puncture, the gas didn't succeed and I was left to fall/slide run down the tricky descent (much harder than riding has done my legs in haven't been able to walk since). I got a wheel and but in another flying lap but was trying to make up 9mins and it wasn't happening in the end I lost interest and cruised the 4th lap in an effort to be lapped so that it could be all over.
The following day was far more fun 2 laps of glentress with Darren (who came 14th) with plenty of smiles.

First Stage race

2009-07-09T00:39:00.000-07:00

5days 6 stages no punctures/mechanical's it's a miracle, well not quite it was just that my teammates were the ones to fall victim of the curse that has plague me for the last two seasons. What race am I on about well it was the 5 day welsh stage race the Ras de Cymru and for me it was a fantastic learning experience to world of road racing. First off however I should mention Crowhill Rd 4 of the BMBS it was shite 1 lap went okay then I punctured and was forced to ride it on the rim back to the pits and carried on for a couple of laps once repaired but never got back into the race so called it a day.

Back to the ras and July 1 saw the Red Kite Adams boys team up with John Whittington and myself to form a very strong Red Kite team. For the 5 days we would stay in halls on the Newport uni Caerleon campus with breakfast and dinner served for us and massage if needed we live the life of continental stage racer. Stage 1 was a short 7.1km individual TT which consisted of a rolling first 5.5k but the rest was up a steep climb to finish. I was blown away by the level of TT bikes on show with some even running full discs however maybe they didn't realise how important the climb would be as Ross and myself both set good times on standard road bikes with no clip ons aero wheels aero helmets nothing. Ross came 2nd 7sec down I came 6th 14sec down. After the TT we also placed 2nd in the team event this would all soon change but for now we were all certain that we could and would win the team event.

Stage 2 the following morning was a tough stage, 85km and 1000m of climbing showed this was a tough parcour. I felt rubbish on the first long climb but sat on Ross's wheel and got paced to the front of the bunch by the top of the climb then disaster struck not for me but Ross a puncture left him at the side of the road waiting for neutral service. This was not to be the last of Ross's troubles, unknown to me having got a new wheel he proceeded to chase back on when entering a shaded section of the road he hit a unsighted pot hole sending him and his bike through the air. Ross and his bike were to play know more part in the race ross had 3 very deep cuts in his knee and was taken to hosbital later in the day. I was unaware of his troubles and that then hit his brother Euan who's rear mech decided to rip itself off leaving Euan to have to get in the broomwagon and sit out the rest of the stage. Back to me and the head of the race having descended of the climb at a snail pace thanks to John trying to slow things down to help Ross get back on the course climb once again. The pace was up by an Isle of Man ride along with Central rider Tom Crouch I jump on and then set about setting an even higher pace which to my surprise split the whole thing up and I was away. We worked hard all the way to end of the stage which was flat finish and I had no hope crossing the line 10th. Sadly for us today the main group chased hard and we only won by 20sec.

Stage 3 Team TT Now down to 3 we pulled out an ace TTT considering John and I have never done one before finish mid back it 8th 56sec of first.

Stage 4 was a out to lap course with one short rampy climb. Redkite were active from the gun with John escaping after one lap over the top of the climb sadly for him only one other rider got across rather than a group. He was clear until the start of the last lap when he was swallowed up however his luck deserted him he punctured and then had to wait 30min for his 9 speed rear wheels which had been placed in the broomwagon rather than neutral service all so very frustrating. I was now attacking hard desperate to get in the winning move again but try as I will nothing came off. Euan and I were on the front when I told Euan I was knocking the pace back he didn't here me and carried on at the same pace everyone around me followed my lead allowing euan to gap us it was the slowest attack ever but it got him away and by the time people responded it was too late 3/4 others caught him up and the rode to finish where Euan collected 3rd.

Stage 5 Was the longest at over 105k and a toughie with 4 times up an 18% climb however the rest of course was easy so it fact made for an easier race with alot less splits in the main group. 2 riders escaped on the first descent and by lap 3 were joined by 8 other including Euan. On the the last lap I attacked like mad again to try and get a group of us clear to chase them down but know one was interested and I rode to the base of the final climb in the main group. On hitting the climb the rain was pouring down I climbed well and kept with those close with me on GC but the damaged was already done the escapes got 2min 37 and this put me in an impossible postion for the win. Euan once again got 3rd well don fella.

Stage 6 This was the best course by far with 50km of the 75km on narrow twisting rolling roads it was ideally suited to attacking and going hard. Everyone had the same idea attack but I think Red kite showed the best in the opening 25k I made a huge 4min effort off the front straight away with the last two seeing both Euan and myself away but it wasn't to be. Euan then went again followed by John and I jumped on his wheel 2 red kite riders were away again but once again the main group weren't allowing another group to escape. The second time we entered the narrow roads there was a small drag that I used as a spring board to attack again but this time not enough of the riders I was with were willing to work. So in the end it came to the final climb all 5.6km of it perfect for me I rode hard but contained on the lower slopes but was paying for poor position entering the climbs as I was still 20 riders back. After a 1km I reach the front group that contained 1st and 2nd in GC that were attacking each other. I decided to ride at a fast but constant pace and allowed the front 3/4 to distance me when they attacked. I rode like this with Richard Wood a former elite mtb racer and we got back onto the leaders group just before a slight descent before the final pitch to the finsh. Fair play to the winner he went on the descent and soloed it to the the finish the rest of us was a war of attrition Richard and I moved into 3rd and 4th and really up the pace in the last 500m but I was unable to find the kick get around him for 3rd finishing 4th 7sec down. This left me 7th in GC 1 second of 6th all in all a good result Euan and John didn't have things so good on the climb Euan came home 11th and John mid back.

The Ras was a brilliant experience and one race I will definitely like to do again maybe next time with eye to win.

Regaining the love of racing

2009-06-19T01:53:00.000-07:00

Just required several thousand screaming Swiss German fans and two awesome courses.
Before I tell the stories of the two week euro trip let me explain my Margam DNF quite simply my body hadn't acclimatised to the heat (having been wearing tights during the week) and two laps in my vision became blurred and I ended up crashing broke my wheel. In the pits I got a new wheel but only after a second crash due t my front brake being jammed on did I decide it wasn't a good day.

The following Wednesday we set off for Switzerland and spent 2 days travelling arriving at Granichen lunch time in time for 3 laps of the course.

The course consisted of three main sections all approx 3-4 min in length. The first was a 2-3 min paved climb followed by a super steep super dusty descent with two lines one over a 3 foot log drop. Bringing you back the arena a quick loop around and onto the quarry section (i mean a real quarry on friday big diggers were around). Again climbs up before a steep chute into a wicked berm before moving on to the next section the wooded section. Another climb this time part fireroad part man made singletrack followed by a steep stwisty section with plenty of roots drops and tight corners and including the euro obligatory set of steps. So thats was that 10 mins for Nino and co 12 mins for me. It was a very fun course and the short lap meant you couldnt really practise sections. One thing you learn racing here is that everybody races at there limit so at the front they smash it like world cup so the pace is outstanding. But for me the pressure was off no expectations still being lap just after half way was abit demoralising. I rode as hard as could but after 8 laps I called it a day after suffering cramp in both legs however it was an ace event and i'm alredy planning my return visit next year.
Next was a week off taking it easy we sent up camp in interlarken with a spectacular back drop of the Jungfrau. After 4 days of RnR it was time for the days travel up to Abstaldt. This was to be my biggest race i've ever done with thousands of spectators and a large portion of europes best its was gonna be ace. The course was well simply put severe a punishing climb around 30% in places split by a super steep short descent followed up by a awesome flowy descent to the start loop arena. It was once again how long would I survive this time the 80% rule was being applied so I had to stay within 80% of the leaders lap times. The race started with 2 start loops before going up the climb for the first time. The pace was surprisingly not very fast on the start loop but the pace up the climb was incredible. However what was even more amazing was the crowd, the noise was deafening it was amazing and it remain like that for the whole race and for everybody on the course. I came around in the mid 40's and then made up 4 places to 41st entering my 4th lap however I fought to hard to keep it and went over my limit and lost 30 seconds in half a lap to 40th finishing the lap in 42nd. I was then pulled under the 80% rule having only complete half the race. However that 1hr and 10mins was the best hour and ten minutes racing i've ever done simply because of the atmosphere. Flo Vogel won the race looking like he is coming into some form. I have definitely got the euro racing bug, I now know just how much faster i've got to get and probably the only way i'll do it is doing as many of these races as possible.
Next stop is Crow Hill some how I think it won't have quite the same atmosphere.

Dalby BMBS Round 2

2009-05-14T05:45:00.000-07:00

Dalby was the venue for round two of the British mountain bike series and also was the test event for the 2010 world cup bid. The course was all new to everybody bar the GB riders who had been report ably training on it the week before. In my view it was a cracker. The course had been highly influenced by the spectator friendly euro world cup venues such as Offenburg where the 7km course is all very close to the event village with a number of eye catching drops and rock rolls. Two of these sections have already been named; Worry Gill in which spectators are able to watch the racers twice per lap including a typically euro steep drop off and the Medusa drop the final section of a fast rooty descent. The course was flat out no rest two steep climbs a couple of drags, plenty of singletrack, jump park and a peak district style rocky gully (yey don't get another of these). So all in all the course looked good only problem was as there were consecutive racers we were unable to use the start loop so had only a downhill field fun to spread the riders out.
For me the course suited me and I look forward to being at the world cup next year And hopefully will also become a permanent fixture in the BMBS calender. Sadly tho last sunday was race to forget it all went wrong from the start. For whatever reason my chain didn't stay on the big ring when the gun went despite me spinning the wheel to check the gear before the start. As a result the sudden lack of resistance made me nearly got over the bars and both feet came out of the pedal. I went from being in the middle of the pack to last by a good 10 metres, i felt like a proper muppet. I gave it full gas through the field fuming and took a few risks overtaking a few people on the inside. However it didn't pay off I became tangled with Paul Robertson and in an attempt not to take us both out I had to veer off track and was once again last. Now I was really pissed off knowing there was not many places to overtake during the first half a lap. So the riders in front of me got the full vocal abuse from me for riding the first set of rocky steps so slowly it was untrue. After a short climb we came back through the event field and I had already lost 2mins to the leaders and we weren't even a third of the way through the lap. The course then swung down to Worry Gill for the first time and down the drop into the rocky gully and onto the first super steep climb. I had passed a few more riders by the top but was riding fully in the red. The descent was awesome tho I don't think one rider was pleased with my faster line but hey its racing if your going slow expect to be overtaken. I tired to calm it down on the second long climb and sat in abit before a short bit of flat brought us back to Worry gill. By the end of the lap I caught a group of 5 and rode straight past and just hammered it in a attempt to get myself back around familiar faces.

By Worry Gill I had caught up Anthony O'Boyle who like myself was on a fully and really enjoying smashing it down the rocky gully we caught and passed a rider on the next climb and literally flew down the medusa drop was so much fun. On the next climb I was in a world of pain trying to hold onto anthony wheel, the last lap and half effort was taking it's toll I just about held on and we rode in tandem for the rest of lap flying through the bike park and through to complete the second lap. By this point however I was becoming distracted by my forks not working probably they were knocking and were sticky in there travel i.e was like riding a rigid fork. I tried to put it to the back of my mind and took over the pace the rocky gully was a bundle of fun despite having my arms ripped of by the non functioning forks. On the climbs I was feeling it and after the medusa descent anthony once again smashed up the next climb and I just let him get a gap which really pisses me off now because I was done in the head I could have gone with him. I chased for the rest of lap feeling abit sorry for myself and trying to refocus. In the end it meant nothing by this point my forks had become fully rigid and as a result I got caught out by one of the compression jumps and found myself over the bars head first into the ground. It was probably the biggest crash i've ever had and I still don't know how I wasn't knock out or concussed as my head took the full force I guess thanks to my MET kaos helmet. I knew it was a big one by everybody response there was more concern and less cheering. I was scraped all over but in reality very lucky 3days on the scrapes have healed over and the only thing thats stop me riding was the swelling above my right knee that is now subsiding. Hopefully I'll be back training this weekend and working hard at getting a result I believe i'm capable of.

Factory Cannondale head cam

2009-05-01T02:24:00.001-07:00

http://vimeo.com/4147828?pg=embed&sec=4147828

Echelon 2 Day

2009-04-30T05:03:00.000-07:00

Last weekend saw my first real road race and I learnt the hard way what neutral service is for. Within 5-6km into the race I got a my first puncture after which seemed like ages the neutral service car arrived I got a wheel and eventually set off but just as started to put the power down the cassette started slipping I got their attention and got a second wheel after wasting some time making sure the cassette was compatible. The race had now long gone after getting towed by the car in attempt to get myself back into the race I got a second puncture and required a third wheel. By the time this was fitted it was time for the car to go help others and I was left all by self in horrible windy conditions. I gave it loads for for 76km but was always losing time due to the wind in the end I got pulled with a lap to go and handed a 25 min time penalty. I was shagged I felt wrecked I had a painful back and wasn't really in any shape to smash the TT. But to my surprise I came 6th in the TT and was pleased to have got something out of the day.
The second day was a slightly longer rolling loop but luck was on my side today and I suffered 0 wheel changes yey! I was tired but kinda still wanted a work out so did one lap on one lap off either working to bring breaks back or try and latch on to the strong riders attacks in the end I ended in the bunch sprint but I was knackered and rolled in at the back.
It was tough weekend and i'm now feeling it and my body feels as if its try to fight of a cold so i'm now taking it silly easy it a desperate hope to regain the zip before next weekend NPS.

Merida fun and Rugby low

2009-04-20T02:38:00.000-07:00

Since the first round of the nationals MINI Adventure racing have been busy team racing both days of the Merida marathon series as well as the first round of the Midlands xc.

For me the Merida weekend was meant to be training but as is always the case we these events strap a number to the front of the bike and you immediately want to race. Saturday night was the Exposure lights big night out (ELBNO) 50 km of racing around the welsh countryside in darkness. The race sets off as the sun sets and is neutralised along a road section and the whole first climb to allow the light levels drop then racing unfolds. Due to the fact the pace didn't get going until the top the first climb a large group regathered along flat section after the first descent and the race didn't really fragment until we hit the second major climb that seem to go on for ever! As we hit the climb the pace was lifted and a select group of us got away Nick Craig, Stu Bowers, Jonny Pugh, Ben Simmons and myself. The pace was hard and my body wasn't enjoying it racing at 8/9 o'clock at night was shock I hung in there and we got well out of sight. There was a small descent in the climb which I witness something that not many can claim to have seen, the legend that is Nick Craig falling off, sorry Nick I couldn't resist telling everyone. It wasn't long before the road kicked upwards and I was back to struggling to keep pace. By the top I became gapped and after getting lost in the tussock section found myself in no mans land and just got my head down and pushed on. In the end I came in just behind Ben and few minute a drift of the leading trio.

Next day was 68km spring marathon and extend version of the night marathon. The pace was far more relaxed than the night before and the first 35 km were done at a nice pace with the odd surge to make sure the group kept away. The group was again the same 5 as the night before but Anthony O'Boyle tagged along as well. The pace picked up the latter half and coming into the last feed zone I had kept pace with the leading trio but again on the same steep climb as the night before I couldn't keep pace and decided to drop back and wait for the other two so I didn't ride on my own. We took it turns to push it on the long second to last descent and then relaxed on the road section before the last climb where we decided not to try and kill ourselves to try and catch the leaders and started the last long climbs a couple of minutes behind. I led the climb and was actually starting to feel more comfy on the climbs but didn't push it too hard and thus at the top I still was relatively fresh so got my head down and thought I do some up and over the top training. I then realised I had drop the boys and thought I'd carry on my effort to the end and see how close I get to the leading trio. I absolutely went for it on the fast 2km descent and then time trialed my way to the finish crossing the line 4th it was only when I looked at the times I realised that I had come within 60 seconds of catching the leading trio and pulled out 3 min on the other two. So a good hard finish to hard weekend of racing.

This weekend it was back to XC duties but something weren't right, during practise I felt lethargic legs super heavy and just crap. I've never come so close to not actually starting a race. But start I did and had possibly the worst start I've had for ages but was the lap went on I realised the leader Lee Williams wasn't far ahead but know body seemed willing to chase him down so I thought why not smash and see if it is all in my head. So I attacked really hard and close the gap up a small climb. Lee then made a small mistake in the woods allowing myself to pass and I hit it hard again up the next climb and then bubbled my way through the wooden section with not much finesse back to the finish and lead over the line. But normally when you leading you get little something extra a spark, a spring in your step but this time it didn't come and my legs faded my lungs felt like the were going exploded and I grinded to snail pace being passed by everybody. As a result I pulled out something weren't right my body was telling me to stop and as it weren't an important race I would listen to it. So all in all rubbish weekend. Next for me is my first proper road race the Echelon 2 day.

Not the result was looking for but a good performance considering circumstances.

2009-04-06T02:48:00.001-07:00

British MTB series Round 1 Sherwood Pines

Position 19th 5min + down on Jody

Doesn't make the best reading considering the training I've put in does it, however I'm rather upbeat and feel that was as good as I could have done on this particular weekend. The problem was that on the Saturday I got ill, violent diarrhoea all day left me debating with my parents whether I should even ride, I was drained and dehydrated. In the morning no more words were really said about it my stomach was still not right but after chatting to Andy we decided we'd start give it everything I see if we could hold the pace on the first few laps. Anyone who hasn't been to Sherwood forest let me give you a few words to explain what the course is like flat fireroad into wiggly singletrack more fireroad more flat wiggly singletrack over a log into more singletrack and you get the idea it's fast it furious and it's bloody hard work if you can't get into a group.

46 of the best elite riders in the country were there today and the only mentionable absentees where Liam Killeen, Ian Bibby and Ian Wilkinson other wise the same field that entered the nationals. This year they have taken to gridding us all which is so much better I was gridded 28th pretty much on the middle row. The aim of the game was to try and be in the main group by the end of the lap and I just made it by the end of the first lap, unfortunately half way through the 2nd lap a small pile up meant I lost the wheel of the train and was back fighting like mad to get back on. This became my race for the next 3 laps and in doing so took a big toll on my already not 100% body.

I faded on the 6th lap and ended up being caught by a group 4 riders but my view was I was suffering so badly that the only way I would reach the finish was if I held onto the back of the group and got a tow around the last lap and half. In the end it work I was dizzy couldn't focus was relying on the bike to get me through the singletrack just telling myself to stay on his wheel. In the end the guys wound it up in the last 2 km and I couldn't hold on but my position was save and I crossed the line eyes half closed and collapse for 20 mins. So 19th was my placing and by finishing have the reward of starting 19th on the grid for the next race where hopefully i'll be 100% and be able to shine. Thanks to MINI Adventure back up team of Mum and Dad great photos and support mum and thanks for drinks and gels dad even if I hardly drank any of them. Darren race was a little less lucky he was going really well until a double puncture meant he finished the race on the rim. And post race bike analysis showed he had a pogo stick for a fork by the end.

Into full race mode

2009-04-02T03:00:00.000-07:00

Two weeks since last blog and since then 2 more races in the bag. The first was a second crit race at darley moor which was interesting few more crashes this time one of which I barely missed on the last lap. However the crash did put pay to my attempt to get away on the last lap as someone had hit my mech knocking the cable out a leaving me stuck in the 11t at the back. All in all another good 1hr and 20mins training.

Last weekend it was the first MTB race and it ended up being a slog. The first lap was great stayed with 10 seconds of leader then the second lap it just started to go wrong, first my body just couldn't keep the pace and ended up getting stich, then I manage to crash on exiting singletrack onto fireroad (amateur) and thus losing a few wheels to Jonathon Pugh and spent the rest of the second lap riding like a complete muppet and not particularly fast. So found myself in no mans ground and was struggling to get back into race mode and the third lap felt so slow it was unbelievable I also had this bike which seem to lose the back end on every corner, which I later found out was nothing to do with me but lack of pressure in the rear tyre. The forth lap and I was going so slow on the fireroad drag climb a squirrel could overtake me this was when I started to look for excuse for my lack of speed and looking down at the rear tyre found my answer. I was riding a tyre which had barely 10psi in it so I stopped used the c02 canister and was back riding again rather than crawling. One problem in the time in took me too stop I lost 4th position however i now had a carrot in front of me and something to race for. That along with a fully inflated tyre I felt 10 times better and faster. So it came down to the last lap I was clearly faster than the guy in front and he was clearly suffering (i.e checking at every moment to see where I was) however I wasn't exactly feeling super after 1hr 40 mins of racing. So I decided I would ride a fast last lap rather than kill myself to get on his wheel as soon as possible. It work perfectly through the muddy slog I pulled him in then stuck on his wheel on the last descent, which was when added motivation came as we passed the puncture stricken Dave Fletcher giving the added incentive of a podium. The climb back to the finish was steep but gave the perfect platform to give it 120% and make my move. It work 3rd was mine and I actually gain 30 seconds however I couldn't breathe and blood was pouring from my nose due to exertion. Not a great race but we'll take third just hope the legs will recover in time for Sherwood. Congratulation to Lee for taking the win and Jonathon Pugh for second.

First road race

2009-03-16T03:52:00.000-07:00

On saturday it was time to do abit of non serious crit racing, the windy exposed circuit of darley moor the venue. This was my first taste of road racing and it was fun. I had no expectation except to do loads of work attacking, pulling breaks back and working my tits off for an hr and 20 mins to ensure a proper training session. One thing I wasn't here to do was to sit in the pack and just ride around then sprint at the end not my style and worthless as im mtb racer not a sprinter. The first thing to not about the race was how fun it is to ride you road bike really fast i'm talking tail wind straights and speeds up to 60kph the second thing is how hard it is to ride into that wind when your down to below 35kph. As wanting a work out I did loads of attacking chasing down within 5 mins of racing I mean I hit my max hr 10 mins into the race (i've not seen this all winter) and average just below what I would in xc race so I certainly got exactly what I wanted. I was impressed with my power and speed and on the last lap through my last ounces of energy into an attack with 1,5 km to go. In the end I got caught with 500m to go at which point I was all out of juice and the sprint was just starting straight out the back and crawled over the line. So no result worth of talking about but at the moment it doing as much threshold work as possible and in that case a complete success. Sunday went out for a long steady 4 and half hrs on the road legs were abit tired from the previous days efforts but was a good ride. Next weekend it's back to Darley moor and more crit racing fun. (Im sure the novelty factor will wear off soon.

Back to the cold

2009-03-09T07:40:00.001-07:00

It's been a busy few days since my return from Spain but now on my rest day I can finally sit down and take the time to blog my mini adventures!
Training went really well in Spain despite the disappointing weather, it was great to get some technical xc style singletrack in along with some long 40min+ climbs. Whilst out there Darren and I did a couple of road rides during the first three days nothing to hard but was good to see a bit more of the area. The rides were split by the first of two race simulation training days. In the forest that backs onto the back of the villa w

e stay is prime xc country its situated on a 1150 metre mountain and thus climbs singletrack the lot.

Over the last 3 years of visiting we have designed an ace 7.3km xc lap including 220m climbing it has all the ingredients of a good training course. 2x4min climbs one technical one steep fire road, steep fast technical singletrack plus a long stretch of false flat. So on wednesday we lap the course 6 times with every other lap ridden flat out race pace no holds bar. The first day produced promising time all within 30 sec of each other. At the weekend we did a long 4-5 hr ride with lots of long climbs and another race simulation again trying to beat the times and despite a week of good training was faster breaking the 20 min barrier by a good 20 sec all when brilliant until the last lap when I manage to fly over the bars. It was a stupid crash didn't make a mistake except for being to eager to pedal on a descent catching a pedal on abit of off camber digging my pedal into the dirt stopping my bike dead sending me hurtling through the air. Oops. After pausing to check the bike was alright and watching Darren go by I dusted myself down and continued my charge with the incentive of catching darren. I finished the lap a head of Daz and a time only 1min 30 slower than my worst time of wednesday. My pace would have been good enough for another sub 20 min. The rest of the time was spent doing more technical riding and plenty of climbing.

So last thursday it was back to layering up and getting back on the road bike. This weekend I've done some more power work e.g 2x20min time trail efforts and yesterday an hr on the turbo at a set wattage. Saturday was 4hrs on the mtb in the wind and drizzle was not as much fun as Spain believe you me.

That's all for.

Just a quickie

2009-02-23T01:05:00.000-08:00

Been abit out of touch and have much to blog however today time is short as i'm flying out to spain for a training camp so I keep it short.
Last weekend was down in Bristol with the coach doing a vo2 max test and fat burning analysis both of which came back positive my vo2 max was 76 and I can burn fat up to a HR of 156 bpm.
The next day however was the highlight getting to train and learn with Oli Beck we did 5 hrs with 3hrs in mendips taking in 6 10 min climbs which were ridden at a very good tempo to say the least. The end of the ride I was pleased that Oli hadn't dropped me on any of the climbs not even the penultimate steep climb in which a 39 chain ring was a bit excessive. More about this ride and the good feedback it has provided later just all need to say is that Oli was impressed and would be happy to ride with me again.
The third thing to blog is that I now have the power or at least a powertap for training which is ace.
Anyway got to go got a flight to catch.

Crank frustration!

2009-02-12T04:34:00.000-08:00

I've come on today to have a bit of rant and moan about my cranks. I don't want to name names and upset manufactures but this is the second set of these all singing all dancing carbon cranks that have gone wrong. Both within a few weeks worth of riding and both the same reason, it appears that their is a problem bonding the alu thread inserts into the hollow carbon arms. As a result the insert becomes loose creating play and a wobbly pedal. Looks like may have to bite the bullet and go to the big S for some reliable cranks, it may up the weight but lightweight equipment is only as good as it is reliable. It made it even more frustrating today cause I was planning 2hrs recovery turbo session whilst watching a film, everything set up on the bike and then on the turbo was able to pin point the point of play got off work it out then felt to piss off to jump on my road bike to do the session so have postponed it until this afternoon after some lunch.
On a positive note this time it hasn't happened have way through the season and their is still plenty of time to get the bike tip top and ready for racing. It also shows the +'s of riding your race bike at this time of year to ensure everything is working and what needs sorting before you strap that no. board on.
Yesterday training was short but oh so hard, the 1hr 12 min turbo session was short intervals of 1 min on 1 min off for 20 mins followed addmediatly by 25x10 sec on 10 sec off then 5min easy then repeat 25x10 sec on 10 sec off. The 1 min effort are flat out sprints really hard really fast leg speed but the 10 sec are hardest gear hardest resistance strength training which become the killer. During these 10 sec on 10 sec off your heart rate has know time to recover and your HR profile virtually straight lines at 90%. It a tough sweat bucket session but one that you always feel satisfied with doing. Then the late afternoon was spent in the gym doing core and weight training as a result by the end of the day the legs felt pretty shagged. However they feel pretty good today and not to heavy, a couple days recovery before a hard days work with andy in Bristol on Saturday. Where we should be able to identify what going well and where we need to improve.

Ice = no grip

2009-02-10T05:40:00.001-08:00

How frustrating my fringing internet decides to have a blip as I post so just lost everything I wrote grrr.

Anyway todays ride was an easy couple of hrs on the mtb again in the snow, which made some roads a run/push others were just about rideable with some hard work and good line choice (or snow choice). However today the ice caught me out, trying to up the pace on an track comparable to an ice rink is never a good idea and thus I ended up on my arse like a amateur. Oh well no damage done and with the sun out todays ride quite enjoyable. Later this afternoon heading to the gym for a light core/stretching session to get my body ready for tomorrows intervals and heavy gym session.

Looking at the weather forecast the cold snap is here for the whole of feb and at this rate will be doing my first races in the snow. Hope your all managing to cope.

Snow still here but not halting training

2009-02-09T09:21:00.001-08:00

The last week of training was ace. Three sweat bucket interval sessions on the turbo one of which was 2hrs long but then recovery/fun/mad rides in the snow. The first was crazy headed up onto abney moor in a white out and attempted to ride in 2-4ft of snow which was great so long as it headed down where momentum kept you ploughing through. However one did have to perfect the techniques of hanging your ass way back behind the saddle but at the same time pedalling. 3hrs later the ride came to the end and was rather spent from all the twisting and turning required to keep the bike upright. As the days went on the snow became easy and quicker to ride however by the third day the snow had turn to ice which was lethal. However know serious tumbles and know quite acclimatised to riding on the snow.
The snow is still here however in my view it needs to snow a load more or melt as its getting far to icy now.
Today was a complete rest day which I was going to go to the gym do abit of a work out but my van and my mum car are still snowed in so just chilling out before going out for another play in the snow tomorrow.

Snow

2009-02-03T01:50:00.000-08:00

As the majority of you will be able to see England and Wales is pretty much covered in a blanket of snow. As a result of being at 1000ft we got a substantial six inch+. It is somewhat ironic that in Scotland it's raining and substantially warmer. Today will be spent on the turbo in the garage pounding out some very intense intervals and hoping that today I will be feeling a little better than I have this past weekend. About Thursday last week my body gone rather rigid tight/ painful and fatigue despite having been resting the week before. All very bizarre and hoping that it just a short term thing and will be feeling loose and good again soon.
This last week have been designing my race calender and weekends are filling up nicely. This year the country is blessed with 4 top quality summer series outside the nationals all boasting quality courses (SXC midlands southern and dragon) which results in no shortage of races. My season will get under way the second weekend of March with a crit race followed by another ending the month with Dragon XC race llandegla. But pre that I will compete in a 3hr trailquest this weekend and spend 10days-2 weeks training abroad so long as the weather improves in spain. I also will fill other weekends with some skills work the team are planning a long weekend at cannock for specific xc course training. As neither Darren or I ride typical xc going.

Enjoy the snow!

Getting back out in the mud

2009-01-23T02:03:00.000-08:00

A week on and the end of the 12th week of training. This week been a rest week including just 4 rides of a couple of hrs with 4-5 1-1 and half hr core sessions thrown in too. It's been fun to have riden my mtb bike 3 times in the last week, it had been a while. Started with the ride last saturday which was fun but the efforts where killers by the end was abit dehydrated and fatigue.

It had been soo long that since I had ridden my anthem I actually had forgotton which way the propedal lever switchs for each setting! Its really odd getting back onto a mtb after a prolonged period on the road the bike feel so upright and yours hands so wide apart (feels like your sat in an arm chair). However once you point it downwards it all makes sense and by the 3rd ride on the mtb back to pinging it on the descents. One thing you do notice when you get out on the mtb again is that you just don't ride really steep terrain on the road where you bike position has to change completely to get your weight right. I believe this is one reason why you can't just train on the road and race on the mtb you have to get out there and ride steep loose terrain. However one thing that I am doing is fitting a compact chainset with a 34 ring to my training bike so that I can take in 15-20% climbs on my rode rides without going into the red so that rode rides replicate mtb rides more. The peaks are blessed with so many varying gradient climbs that fitting a compact chainset will allow me to expand my number of routes and allow me to explore little lanes which generally include climbs between 15-20%.

So whats next your guess is as good as mind i'm awaiting the arrival of my next four weeks of training which without a shadow of a doubt will be the hardest yet i'm expecting 10 mile time trails, 4 min hill efforts, race starts and 20 min race efforts throughout long rides plus short 1-2 min explosive efforts on the turbo. All in all i'm expecting the next four weeks to be the biggest test to how well i've improved my core so it can cope with high intensity without my body falling to peices. And just to top it off I know that on weekend of the 14th i'm back down in bristol with andy for another power ramp test this time testing my VO2 max.

Ramping the training intensity

2009-01-16T02:14:00.000-08:00

So its mid way through January and for summer racers it's arguably the next month and half which will dictate whether you get a royal ass kicking at your first race. Wait another month before getting serious with your training you may as well except that the first few races are going to be very hard and not enjoyable.

I had a good week in Lanzarote the sun shone for a good few days but so did the wind blow. Panic hit though on the 3rd day when 2hrs into a ride my mech and mech hanger exploded on my new rode bike. Stranded I had a 3hr wait/walk until being picked up by which piont it was 12 degrees and raining. Not fun. However all was sorted the next day thanks to steve at pro bike in La Santa, who manage to create a giant hanger from another makes hanger. So with a day off it was back on the bike and charging on some 20 min efforts again during a 5hr ride.

Since being back I've done some very high intensity sweat bucket sessions on the turbo. In which i've been creating a nice puddle of sweat underneath my bike, LOVELY. Today a rest day just going to spin my legs out for 30 mins and have stretch at the gym before tomorrow killer 5 hr session with 5 20 min endurance race efforts. With the weather forecast being wet tomorrow could end up being abit a chore.

Hope you all well and enojoying the miserable winter as best as possible, spring is just around the corner.
Time for a good coffee I think.

Merry Xmas and Happy New Year

2008-12-28T14:17:00.000-08:00

So another xmas gone by and plenty of bad food eaten however 4 weeks of base training banked including several 1000s of metres of climbing. I suffered a bloody cold this last 10 days but it's not too bad and hopefully will shift soon. The bike i showed in the last post is now in my possession and will get it's first real miles in come January the first when I take it to Lanzarote for a weeks training in temperatures hopefully above 5 degrees.

Well hope all is well and that santa even with a budget brought a smile to your face and not just a mince pie belly!

Getting my arse into gear!

2008-12-08T01:47:00.001-08:00

Apologises for being lazy and not updating my blog, no excuses but hopefully it will become more a routine in the next few weeks.

I'm well into winter conditioning already 1 block of base and strength work completed next comes the long base hrs which will allow me to race througout the whole of the season with out burning out. One thing in particular i've been working on is core strength and getting my butt to share the load with my quads. I now know that for virtually my whole live it's done f**k all and by activating it you can reduce your frontal load put through your knee and thus knee pain. I've also been working at reducing pelvic instability so that i can lose the nagging hip pain and gain so 'free' watts.

Talking of watts did a promising ramp test before the first block of training in which I was considerably better than I expected and I think even impressed my coach!

For next season going to have dabble at road racing going to try and obtain my 2nd category (currently 4th) so I can have ago at some of the bigger races in august when MTB racing is looking pretty bare. So obviously this is an excuse to have a new bike. This one in fact

Sweet huh? Full sram force and abit more racey than my scr. Going to get some faster wheels and change the cockpit to full easton.

Just got back from a couple day break in london town went to see Josh and had a belated celebration of my 23rd birthday. 23 so really am a senior now just hope that all this work i'm putting in the next few months will show the current senior there's a new person on the block.

Last NPS cancelled! Just to top off a fantastic season of racing.

2008-09-03T11:21:00.001-07:00

How rubbish is that! I had what can only be describe as a shite year of racing and now when I'm starting to feel better I'm prevented from getting a good result by either mechanicals or the event folding. Crap. I had already planned to do the last Scottish xc at glentress the following weekend so at least the season isn't quite over. There are some longer marathon races going on when the NPS was on so will probably go and do one of these just for fun. Most likely the merida in penrith.

Isn't it great to see the weather hasn't change from pissing it down!

Picture Post

2008-08-28T10:04:00.001-07:00

Eastridge is super sweet.......

2008-08-26T12:42:00.000-07:00

......shame I didn't even complete a lap.

The bank holiday weekend was the 4th round of the nps at eastridge. The course was so good it's arguably my favourite course ever steep climbs, steep descents, rocky rooty multiple lines (not used enough in xc racing) made for a very tough xc course. The only problem was 13 mins into the race my rear derailleur exploded great end of race.
As the woods were so much fun had a go at the following days 75km enduro however my luck this year is rubbish fork problems saw me drop out when riding comfprtably in 3rd. So leave eastridge a bit low one because if it isn't my body its my bike that falling apart and secondly that I didnt get to race for any length of time on the sweet trails. My parents keep saying its character building i'm not so sure, i'm not really feeling better for having this shite year of racing!

The Alps are the best!

2008-08-04T02:26:00.000-07:00

It's been a while since my last post and life has been fairly hectic in the last few weeks. IN the period of 10 days I graduated, raced the nationals, and had a week in the alps. It was hectic but all bar one were ace, the national being the dissapointment after 3 laps the body wasn't up to racing and was shutting down so I pulled out and looked forward to the alps. The alps were amazing, we spent are time in the oisan region with 4 days being spent on top of alpe d'huez at between 1800-2000 metres. during the time did some wicked riding including taking an xc hardtail down dh tracks that must void its warranty with 3-4 foot drops and wheel breaking boulders but is and awesome adrenaline rush and buzz when you clean it all. On the wednesday we watched the tour and was therefore lucky enough to be their to see mister sastre make his decisive break. Later on the week had a go at the climb myself with being told before I went that dipping under the hr was something to pleased about I sent about trying to achieve that goal however I had a the handicap of being a mtb with 2inch knobbly tires. To add to the challenge I also wanted to climb the 14 km 1100 metre ascent in the big ring. BOth goals were achived along with beating an italian roadie who I had a race with from the first hairpin. The majority of the climb he was ahead but I held the gap and by the last 3.5km was realing him in. with 2 km to go I realized that at his pace the hr wasnt going to be on so attcked hard as if it was race and flew up the last few hairpins through town to the finish. A big shout out has to go out to my best mate Josh Teece who despite not having riden a bike since last september bosted a time under 1hr 24 Top stuff.

Yesterday was the midlands championship, despite living in derbyshire i wasnt eligible for the champs due to having a stockport post code rather than a derbyshire one. If i had been a would have come second! In the end I came 4th overall and to be honest it was good to finally finish a race and be riding well and if it hadn't been for the most stupid of offs (not concentrating) may have had a shot for third. Arewell the way it goes.

I'll leave you with some photos of me in the alps.

Susi finally xc world champion

2008-06-24T04:49:00.000-07:00

Just want to shout out my congratulations to susi for finally doing it. And big up for Oli Beck and Liam for both standout rides.

First class

2008-06-21T03:20:00.000-07:00

Oh Yeah! The hard work was worth it not many elite mtb'ers can say they got a first class degree whilst trying to train. Not trying to sound big headed I'm just well chuffed.

Riding blind!

2008-06-19T04:43:00.001-07:00

Its been a while since my last post but exams were taking over big time to the point were I wasn't even riding. However they are all over - oh yeah! - and I pick up the results tomorrow.

Last weekend I completed my second elite race and in doing so came 16th in the third round of the NPS. We arrived on friday and quick lap revealed a sweet proper mtb course, big climbs with some super steep sections, rocks, sketchy descents and some sweet little jumps to go with it. Couldn't ask for a better course to suit my riding style. Being from the Peaks and riding Afan when in Swansea, you don't often get to ride rocky-going in a race with super fast singletrack but this was an exception. I knew that, despite the lack of training, I would be able to make time on the descents. And I did being dropped on the climb wasn't a problem as down the fast sketchy descent I always took time and often found myself back in the group that had gapped me earlier in the lap.

However the lack of training meant that I by the end of third lap I had no go. I struggled around the fourth and by the fifth lap I was going so slow I was getting re-passed by back markers. To make things worse I lost my contact lenses which made things interesting to say the least! Inevitably this led to a crash on the descent that on the previous laps was my strong point, as it was a wee bit harder with blurry vision!!

In the end I was pleased with the result as I haven't strung a months worth of training together since March. So it could be exciting come aug/september once I have 8 weeks training under my belt.

Time trialling makes for a good MTB racer? We shall see!

2008-05-20T14:23:00.000-07:00

Its been a while since my last post and life has mainly consisted off revision, exams, pulling out of NPS 2 and time trialling.

NPS 2 was as expected - not good, legs were rubbish and hip was painful = end of race, no point humiliating yourself whilst riding like a small child.

Since then training has been consisting of hard short time trial sessions. Last sunday was the 2x 10 mile TT session in which I perform two TT in succession with only a 20 minute easy period in between. This is a hardcore session as trying to motivate yourself to do it all over again when you just given all you got is hard mentally. You then do it and surprise yourself how close you were to your first time. This weekend's session had the bonus of setting a new course PB.

Today was short 2x 5 mile TT which was a good session to blow out the stress of the exam earlier in the day. Nothing better than drafting vans at 30 MPH!

Next few weeks i've got more TT's to do all in hope to find some speed before the next NPS and it made me wonder if a good TT racer would make a good MTB racer. Obviously time would need to be spent honing the technical skills but all the other traits of a TT racer could be transferred well. The huge amounts of power would come in handy as often NPS races are based around courses with climbs no longer than 4 minutes. The ability to ride on your threshold but know where your threshold is, would come in very handy in the effort to save energy for those telling attacks. However I reckon a true TT rider wouldn't quite have the same racers instinct and ability to accelerate from their threshold pace and would only be good if their threshold pace was high enough to ride away from the pack at the start. I do think though it makes for a good training session and a good way to get to know where you limit is.

Keep riding and go on over the next few weeks design a TT course and test yourself against the clock.

Revision, illness and injury!

2008-05-05T11:16:00.000-07:00

Just finished another boring day of revision (oh the joy). yep its that time of year when those of us still in education bury our heads in books for a month, panic a bit, lose some hair and forget what it is like to just chill out.
This year though when I finish it really will be over and hopefully with the reward of a decent degree.
All this revision leaves little time for training. However training has been limited recently for other reasons other than revision. The last month or so I have suffered with both illness and injury (the two things dreaded by any athlete). Ever since I returned from a training camp in spain at the end of march I found my body wasn't recovering and had to pull out of the first round of the midlands series (a far cry from the excitement of winning the BUSA mtb champs). I didn't think too much of it and took it easy for couple of weeks in prep for the first nps. During this period I was also suffering with hip and knee pain. It wasn't until the last few weeks that I started to try and sort either of these things out - too much revision.
I'm currently having physio to help my injuries which has made me more confident that I will finally be able to race without pain! (saying that it is going to be a long process). The illness problems however aren't going quite as well, (awaiting test results) my body just isn't coping with training and legs are constantly heavy. The doctor believes that it is most likely a chronic virus, and the second he said that my heart dropped. As a teenager I suffered from post viral fatigue which stop me racing and pretty much everything and I know that when it comes to viruses there is nothing doctors can do, all you can do is wait for your body to recover.

So things are a bit frustrating at the moment, though on the positive side 4X 15min race effort training yesterday was good and I feel like my legs have recovered this time and aren't achy at all so hopefully things are on the up.

Take it easy and enjoy the good weather that's forecast!

Welcome to my blog!

2008-05-05T11:09:00.001-07:00

Here i hope to give everybody an insight to life as a recently promoted elite mtb racer.
First off apologises it's all looking a bit bland at the moment but once my finals are out of the way I'll spruce it up a bit!

Oh and make sure you have checked out the MINI Adventure racing site www.miniadventureracing.co.uk