The Aftermath of a 24 hour Race

So you’ve sat on your bike for 24 hours, pedalled your socks off all night, created several buckets of sweat, burnt off 23,000 calories, consumed 30 energy gels, drank several gallons of liquid, and not slept for 30 hours. How do you recover from this?

Oh, and your legs ache, your arms ache, your back aches, your neck aches, you’re covered in mud, you don’t know what you want and you can’t think straight.

You’ve just competed in a race at European level, everyone is praising you for your achievement, and you feel like a jabbering wreck and want to curl up into a ball and go to sleep.

I gulp down a recovery drink as I’m escorted to the shower with wobbling legs. Anyone would have thought that I smelt or something. I’m handed my prepared ‘Finish’ bag with a change of clothes as I shut myself in the tiny cubicle. Fumbling with my fingers that had little sense of feeling, I awkwardly operate the shower controls to eak out a squirt of mildly warm water.

Removing my sodden clothes with arms and legs that didn’t bend very well while bashing against the walls, must have looked like a poor impersonation of Houdini getting out of a straight jacket in a box.

Eventually, looking relatively mud free I emerge from the closet and wobble like Scott Tracy from Thunderbirds back to the pits.

It’s an odd experience; you’ve spent many months slogging away in the gym and on the bike, pushing your body that extra bit each time. You’ve deprived yourself of indulgent foods and alcohol, limited your social life as you focus on your race. You’ve thought for hours about the logistics of the event and meticulously planned every item of equipment. You set out on a journey that will last all day and all night, where you only have yourself as company. You’ve then gone and pushed your body far beyond where it has ever been before, tolerating immense levels of pain until they hurt no more.

And then you cross the finish line. You’ve done it. You can get off your bike and say “Yes! I’ve completed the 24 hours of Exposure” which no one can take away from you. The achievement is awesome.

Discovering I had qualified for the World Championships was doubly awesome. The feeing is just amazing, making all the training so worthwhile.

So how do you recover from a 24 hour race?

I couldn’t eat much immediately after the race so I consumed recovery drinks and found a fruit salad the most palatable form of solid food. I stretched my limbs as much as possible, but the 7 hour drive home cramped up in the car was most uncomfortable.Sleeping very well that night, I had a massive protein craving in the morning. Whole packs of sausages and bacon were cooked and devoured for breakfast.

A gentle swim loosened up my joints and a sauna helped to sweat out the toxins. Compression tights encouraged the blood flow and a gentle spin the following day finally made my legs feel more normal. Gentle Pilates sessions and regular stretching loosened up the limbs to regain some mobility.

Amongst the physical recovery, the car needed unpacking and the vast array of kit had to be cleaned and put away. It took virtually all week. Hitting the caffeine after a month of deprivation improved my state of consciousness to just above Zombie level.

Also, in my muddled condition, I had to write reports for my blog and the Surrey Mirror. This in some ways was harder than the ride itself.

A physio session sorted out a torn muscle in my calf and the various knots that appeared in my neck and back. The nerve damage causing a pins & needles sensation in my left foot took longer to heal.

It was 2 weeks before I got back on a bike, which was a slow and social ride with friends. The next week I ventured a bit further but still had to take it easy.

Four weeks after the race I set out for a ride with nothing much planned, only to find my legs were like coiled springs wanting to pump the pedals and power the hills. I take advantage of this renewed vigour and complete 50 very hilly miles in a personal best time. From this, I consider myself suitably recovered.

Was it worth it?

Ask a new mother if it was worth going through pregnancy and labour pains to have her baby.

How often can you get a pass to spend all night doing what you enjoy most, being on your bike?

Bring on the World Championships as I want to do it all again!

Preparing for the South Downs Double

A few people have contacted me saying they would like to have a go at the South Downs Double.  To act as a reference for other potential South Downs Doublers, here is some information that may help.

The main difference between the SDD and a race or event, is that you have to organise your own ride.  Few decisions are made for you, so it’s a matter of making appropriate choices to help you achieve the Double.

Choose Start point

The Double has been achieved from a variety of start locations.  Originally Winchester was the favourite with the flatter start and finish, then riders chose Eastbourne to coincide with the BHF Randonnee events, whilst some have started from the middle.  Personally I think it sounds better going from one end to the other.

Select a date

Unlike an organised event with a set date, you have the wide choice for the time of the year and the day of the week.  Naturally the summer is better with the longer days and the generally dryer conditions.  Some experienced riders have taken the opportunity of a good weather window, leaving just 2 weeks of final preparation before their Double.  If you are attempting the Double for the first time, preparation is the key, and try to be flexible with the date in case there is bad weather.  I spent 9 months planning my ride with the choice of two weekends.  To help with navigation riding with a full moon will improve night time visibility, providing there is a clear sky.

Pick a Start Time

When choosing your start time, consider your natural body clock and the duration of darkness.

Setting out first thing in the morning will leave the night riding till the end when you are tired.  Alternatively, starting in the evening will help with the night riding but tiredness can set in on the second leg.  Check out the sunrise and sunset time for the hours of darkness.

If you're going for a record attempt you can almost avoid any night riding.  Ian Leitch chose well by starting at 3am  to finish at 9pm.

Route

The official SDD route is on the www.southdownsdouble.net web site.  A New Temporary route was introduced via Exon in 2009 and the End at Eastbourne was extended by about a mile in 2012.  If you are going for a record breaking attempt consider the routes used by your past, or future, competitors.  Check the directions carefully as there are some variations with the route currently marked and that used by the BHF.

Navigation
If you are looking out for the SDW signs, you'll probably spot them.  However some signs and turnings are not immediately obvious.  Study the maps very carefully noting any turnings or forks.  Remember that some turnings can easily be missed when travelling in the opposite direction.

In several locations there are roads running alongside the SDW bridleway.  For the Double, the bridleways should be used.

Following tracks at night is relatively straightforward.  Traversing wide open spaces, especially in thick fog that may appear in the early morning, can be tricky.  A GPS navigation system will help you stay on the right trail but is no guarantee.

Hills

The most challenging hills are at the Eastbourne end with the hardest section being from Eastbourne to Ditchling Beacon.  The hills appear to go on forever with steep descents.

It is often easier, yet slower, to walk up the steepest hills.  Make the most of this opportunity off the bike to grab something to eat and use different muscles.

Gates

There are 190-200 gates encountered on the Double.  Learning how to open gates without unclipping your feet will save a bit of time and effort.  If you get really bored or need motivation, you can count them.

Support riders

Whilst it is reassuring to have riders accompany you on the Double, unless otherwise stated, it is meant to be a solo effort.  If other riders are with you, you will need to set the pace and open the gates as if you are riding solo.

Support Crew

This may be a 24 hour event for you but it's also a 24 hour event for your support crew.  Build in some rest times for the crew with a longer distance between some check points.  I gave my crew a 2 hour rest between Winchester and the QE2 Country Park when they could grab 40 winks.  Supply loads of food and refreshments for your crew.  I even provided some in car entertainment for them in the form of the Blackadder Goes Forth CD.  Apparently this helped them to keep awake in the early hours.

Check points

As you can choose your check points, space them out so your support crew can reach them in time.  It can take a while to follow the SDW by road where sometimes it is quicker to ride.

If possible select check point locations to be at the top of hills.  They will motivate you on the way up the hill and you won't have a dreaded climb immediately after a break.  Some of the check points used on the BHF ride have limited parking.

Have a plan in place if the support crew are not at the expected check point, with at least two forms of communication between yourself and the crew.

Taps

There are several public taps along the SDW.  Have a backup plan in case the one you want is not working.

GPS battery backup

If you use a GPS to validate your ride, ensure the battery will last the duration.  I made an external battery pack for my Garmin Edge 705.  Some riders have used a fresh GPS for the return leg.

Authentication

To qualify for the South Downs Double, your ride will need to be verified.  Check with the adjudicators on the www.southdownsdouble.net site for acceptable evidence.  A GPS log or photographs with a timing clock at specific locations could be used.

Reward

Completing the South Downs Double is a fantastic achievement, which has only been accomplished by a few.  Be aware that it's a tough cookie where there is less than a 50% success rate.  Whether you are a regular long distance rider or just a weekend warrior, it’s a mighty challenge that will get you smiling for a long time.

The official South Downs Double site is www.southdownsdouble.net Do let me know if you come across any more advice that can be offered to potential South Downs Doublers.

If you want advice on preparing for a 24 hour event, see Anne Dickins

Enjoy the ride and watch out for the wildlife.

The Big Day - The South Downs Double

The plan was to set out on the Friday evening from Eastbourne, ride 100 miles through the night to Winchester, then use the motivation from the BHF Randonnee riders to help me back to Eastbourne. The few other Doublers started from Winchester, where several have done it Alpine style (unsupported). My admiration goes to those who can ride for hours on end, self motivated and self supported. I needed all the help I could get from my support crew.

At 6pm on Friday 26th June 2009, I set off from Paradise Drive in Eastbourne. Taking the 350 foot climb during the first mile carefully, I looked out towards the downs. The day had finally arrived where I was hoping that all my training and planning would pay off.

On the top of the downs there was quite a head wind. Reaching Firle, I received my first and only puncture. With a quick change of the tube I was soon on my way.

The descent to Pycombe was fast and enjoyable where I reached the A23 ahead of schedule. Here was my first longer stop after 30 miles where I tucked into a tub of pasta and the crew sorted out the night riding gear. Rory Hitchens from Exposure Lights came to meet us and it was a real boost to have his support. The climb up to Devil’s Dyke paled into insignificance compared to the fantastic sunset around me.

Climbing up to Steyning Bowl in the dark there is a large field to cross. I saw what I thought was a tractor with lights about 500 metres away. I also heard some gunshots. It turned out to be a 4x4 with flood lights shooting at anything that moved. They came within 100 metres aiming their search light right at me. I glared back at them with my Joystick head torch and fortunately they moved on.

Catching up with my support crew I then headed up to Chanctonbury Ring. The mist was really thick here with visibility down to just 20 metres. Suddenly I saw a whole series of small white lights in front of me. Getting closer, it was a flock of sheep with my bright lights reflecting off their eyes. Making appropriate noises they quickly scarpered so I could continue along the trail. The Exposure Lights were fantastic, anything less would have made it very difficult.

At Washington, Neil Newell (South Downs Doubler) caught up with the support crew and me. He kindly rode with me for a few miles, which was quite comforting given the previous two incidents.

At Glatting Beacon the trail runs along the edge of a field where a number of sheep were grazing. Verbally announcing my arrival the few sheep with the brain cells moved to the centre of the field, where some others started running away from me along the trail. They carried on running for a while where I was slowly catching them up. All of a sudden they turned and charged straight towards me! I let out an almighty ‘Roar’ as they crashed into my bike with quite some force. Somehow I managed to stay upright and sped off checking that I was not being followed. I was certainly glad to leave that field.

The climb up from Cocking was tedious. Visibility due to the mist was around 10 metres and the climb is long and uneven. My target here was Harting as I knew the hills afterwards got easier with the exception of Butser Hill by the A3.

Reaching the foot of Butser Hill the trail is hardly marked, except for the slightly shorter grass. With visibility still at just 10 metres and knowing the trail goes straight up, I head up the steepest section. With some wading through the longer grass, I eventually found the gate half way up the hill. Trying hard to stay on the shorter grass, I came across a trig point. I was clearly off course and visibility was now even worse. Using the GPS, which isn’t very good for off road navigation, I finally find a road and got back on track.

The trails approaching Winchester were wet due to the recent rain. Mud was flicking everywhere and I was soaked through. The halfway stop was at Cheesefoot Head on the A272 where it was getting light. I freshened up with a clean top and dry gloves. I tried to eat some cereal but started to gag.

It was a relief to reach Winchester for the turnaround at 05:17 matching my personal best time for the SDW.

Setting out on the return leg the smallest of hills caused a problem. I felt sick and gagged a couple of times. Picking myself up, I aimed for the QE2 Park. Descending Butser Hill with a mist was a challenge. It was such a relief to see the support crew as I felt pretty low. Eating a tin of Spag Bol tasted and felt good.

Just after leaving the QE2 Park my rear gear cable snapped. Finding a tree to hang my bike on, I replaced the cable and roughly set the gears so I could use most of them. Two BHF riders passed me so I caught them up where we stayed together until Harting. It was so much more motivating to ride with company.

At Cocking I was feeling very tired and the sun was now very hot. Being up all night and riding for 15 hours was taking its toll on my body both physically and mentally. John Twitchen from Sauce Consultancy on my support crew rode with me to Amberley. I was bored with my iPod music and it was great to have some alternative company. Returning to the field of sheep at Glatting Beacon, two of them faced me with broad shoulders and stern looks either side of the trail. As they stepped sideways I slipped past with no incident.

I’ve never been able to ride the climb up Amberley Rise and today was no exception. From the top I set a good speed to Washington, then up the steep chalk climb to Chanctonbury Ring.

After 160 miles near the bridge for Steyning, I saw Alex Bottomley from Redhill Cycling Club riding towards me. He turned around to ride with me. Following the steep climb from Steyning and with the heat of the sun roasting anything in sight, I stopped beside the road. Sitting down I felt as though I couldn’t move a limb. I wanted to lie down and rest, forget the Double I just wanted to go home. Alex was superb, he made me get up and we rode carefully to Truleigh Youth Hostel. I longed for him to give me a push, but the rules of the Double say that it must be my own effort. Putting my head under a tap at the hostel and soaking my arms and legs, I cooled myself down.

Passing Devil’s Dyke I head down to Saddlescombe to meet the support crew who provided just what I need without me asking. A couple of other Redhill Cycling Club members had kindly driven down to see me, and the text messages of support from friends were read out. This was a real boost. I felt if I could set myself small milestones I would be able to complete the Double. I had serious doubts on the sub 24 hour time, so I just focussed on finishing.

Climbing through Pyecombe golf course I aimed for Ditchling Beacon in the scorching heat. Looking forward to the descents after the beacon to the A27, I gather speed to cover the ground quickly.

Neil Newell met me at the A27 and accompanied me up the very long hill near Kingston Hollow. It’s a tough climb and the company was really appreciated.

Descending to Itford Farm on the A26 I was greeted by a BHF team who were very enthusiastic about my Double ride. Posing for a photo or two, I then tackled the climb up Beddingham Hill. My check point was deliberately at the top near Firle. The support crew were again fantastic, but drew the line at applying my chamois cream.

Jon Linscott from my support crew took a turn in riding with me. His freshness uplifted my spirits as we passed Alfriston. It wasn’t until I reached Jevington where I realised that a sub 24 hour time was possible. Passing the trig point on the top of the last major hill, I gave it all that I had to make it to the finish. The descent down to Paradise Drive was fantastic where my crew were poised with cameras to record the finish time of 17:31 The total time was sub 24 hours at 23:31.

I feel really honoured to have touched the league of the elite. The other South Downs Doublers have my full admiration for riding 200 miles unsupported, where some of them have ridden the double more than once. It was a privilege to ride with Neil Newell and have the support from Rory Hutchens from Exposure Lights.

The rock on the support crew was my brother Dave Sterry. He provided just what I needed at the right times. Jon Linscott and John Twitchen kept my bike in tip top condition accompanied by their superb sense of humour. Other members of Redhill Cycling Club were very supportive with their messages. Steve Young my fitness trainer described my fitness as ‘Pants’ in December. His gruelling training programme did the trick.

The 200 mile ride with 20,000 feet of hill climbing pushed me to my limits, then further still. The South Downs Double is certainly awesome and ridiculous, but if you don’t try, you won’t succeed.

Thanks to Rory Hitchens, Neil Newell and John Twitchen for the photos.