The South Downs Triple - Now in Paperback

Read the Reviews on Amazon

The appeal of the South Downs Way is one of the Must-Do mountain biker’s rides.  To complete the full 100 mile length is one thing but to achieve it 3 times in succession is in a league of its own.  The book “Stay Away from the Buttercups” describes the journey of the Triple ride, which dips into several technical areas that may help you achieve your next cycling quest.

Paperback Book

"Once the altitude was gained at Butser Hill, near the A3, the general trend is downhill towards Winchester.  For a moment I thought ahead 24 hours when I would be coming into Winchester for the second time.  Will I still be ecstatic to be riding my bike or would I be itching to get to the finish? 

Again my speed increased as I lapped up the miles.  I say miles, I wasn’t actually counting the miles.  I knew where I had to go, so just got on with it.  If at this point I considered that I’d covered 85miles and had 215miles to go, my energy and enthusiasm would drain quickly.  I enjoyed the moment and just focused on the trail 5 to 10 miles ahead of me."

24 hours later having ridden 290 miles, it was a very different story.

"I tried to focus.  For the first time I couldn’t think what was coming up next on the trail.  I knew there was a farm, a road and a field but I couldn’t put them in order.   A sense of panic filled my mind, then I realised that this was wasting valuable energy.  I just had to work on the moment and get myself through each bit at a time.  This was mentally the toughest part of the ride, my mind was fading fast and I knew it.  All my mental techniques were exhausted.  What’s more, I could feel my shoulders rocking, a classic sign of my weakened core.  I could feel my body giving up on me again but I wouldn’t let it.  Having got so close, failure was not an option. I was going to get to Winchester."

'Stay Away from the Buttercups' from Amazon in Paperback and eBook

Reviews

"This is an amazing read of a epic hard core ride."

"Useful tips for achieving long term goals as well as tips on mountain biking in general."

"Well worth reading ...even if you don't ride a bike!"

"I have ridden on the South Downs Way and know how tough it can be so can't quite get my head around anybody riding it there and back, three times in one go......what a truly awesome achievement!"

"I thought he was nuts to attempt it then. Now, having read the book I know he is bonkers."

"Richard joins the ranks of the Great British Nutcase. A new classic cycling book."

"This book describes how a positive mental attitude, a lot of hard work, and the support of the right people, an everyday enthusiast can not only emulate the top athletes, but take it to the next level."

"This mission tested him to the limits of his physical and mental strengths. His story includes memorable highs and lows of 37 hours of enjoyment and torture. Not an adventure to be taken lightly, Stay Away From The Buttercups, describes in detail the pressures of the challenge and offers a glimpse behind an intensely private person and what makes him tick."

Riding the South Downs Way

The South Downs Way is a lovely 100 mile bridleway between Winchester and Eastbourne as it undulates across the top of the South Downs.  Between the hills are the valleys, so you are usually going up or going down, and it gets rather lumpy as you approach Eastbourne.

Picture by Anne Dickins

Most discerning mountain bikers have the South Downs Way somewhere on their 'Must Do' list.  It certainly is a classic ride that can be tackled in a variety of ways.  Two or three days is a sensible option if you are not used to riding more than 50 miles at a time.  Admiring the views and stopping at one of the numerous B&B's along the way enables you to take in more of the South Downs.

More experienced riders challenge themselves to the 100 mile trail in a single day.  Don't be lured into the false sense of security of  the relatively non technical double tracks and the apparent flatness of the South East of England.  The South Downs Way is a cunning animal that will devour anyone who is not prepared.

Here are some tips from someone who has ridden the South Downs Way a few times in the past.

Know the Route - Although there are markers along the way, some can be missed if you are not specifically looking out for them.  A wrong or missed turn can lead you down a long descent, only to find that you need to climb back up again.  Study the route on a map paying particular attention to the turnings and cunning forks when crossing wide open fields.

Break the route down into sections - When you have ridden 20 miles, it makes it harder if you think about the 80 miles to go.  Focus on the 10-15 miles in front of you to reach the next check point.  Later it will be tempting to look back and congratulate yourself on achieving 80 miles.  Your body will say "I must be knackered after riding all that way" then will really struggle for the next 20 miles.  Look back only when you get to the finish.

Check Points - There are loads of places for supportive friends to meet you along the way.  Listed below are the popular places with some helpful information.  If you are taking part in the BHF Randonnee ride, it may be worth avoiding some of their check points due to limited parking.  

View South Downs Way in a larger map

Location	Distance from Winchester (approx)	Comments
Winchester	0	Some parking (chargeable) next to King Alfred's statue. Parking at the cricket ground used for the BHF ride, toilets on site.
Lane End Mulburys Pub	7	The Mulburys Pub just before Wynd Farm can be used but it's a bit close to Winchester.
Old Winchester Hill	15	There is space for a few cars by the gate leading to the field to Whitewool Farm. On the way to QECP there is a small layby at Wether Down.
Queen Elisabeth Country Park (QECP) A3	22	Easy parking (chargeable) Coffee/snacks for supporters, proper toilets. Good location which is used by the BHF.
Directions	30 31	Follow the bridleway going left at Telegraph House (don't go through the gate) After the climb at Devil's Jumps turn left at the crossing of the bridleways towards Cocking.
Cocking A286	35	Free parking Tap 200 metres up the track East of the road. Good location which is used by the BHF.
Bury A29	45	Very limited road side parking Used by the BHF
Amberley High Titten Road	47	Tap on the right between the bridge over the river and the bridge over the railway line. High Titten Road is quiet and good for parking. Don't stop for too long as the steep climb of Amberley Rise is waiting
Storrington Car parks	50 51	The car park South West of Storrington is set just off the SDW behind a gate The SDW goes across the car park South of Storrington
Washington A24	53	Free parking - just before a gritty climb Good secluded location with some shade.
Steyning Bowl	56	Two large gated entrances on top of the hill provide an alternative to the small car park on the A238 at Botolphs, however these are more difficult to access by car.
Steyning / Botolphs A238	60	Some parking (watch out for the vehicle height barrier) Tap between the car park and the bridge. Used by the BHF.
Truleigh YHA	61	Tap on the left by the main entrance to the Hostel
Devil's Dyke	64	Used by the BHF.  Very limited parking next to the SDW however there is parking by the pub for a small charge. Saddlescombe is a better location.
Saddlescombe	65	Free parking in natural lay by for a few cars.  Good location with some shade. There is a tap the other side of the farm houses.
A23 crossing	66	Limited roadside parking by the bridge crossing over the A23. Easy for the support crew to reach
Ditchling Beacon	70	Easy parking There is often an ice ream van in the car park.
Housedean Farm A27	75	Some parking, popular location. Tap on the wall
Southease	81	Tap by the church, near the entrance to the graveyard
Itford Farm A26 crossing	82	Tap by the farm house near the road. Limited parking.  Used by the BHF.
Firle	85	Easy parking (watch out for vehicle height barrier in main car park) Good motivational check point near the top of the hill.
BoPeep Farm Alciston	87	Easy parking about a mile off the A27. The SDW forks left 300 metres after the car park. If you get to a gate without the SDW acorn, you may have gone the wrong way.
Alfriston	90	There is a car park as the SDW enters Alfriston which could be used as a check point. It is difficult to park by the river where the BHF have their check point. There is a small layby on the East side of the river There is also a small car park part way up Windover Hill
Jevlington Directions	93	Once over Windover Hill, go through the gate and turn left heading down into the woods.  Take the subtle fork to the right leading to the church. This can easily be missed.
Eastbourne	100	In 2012 the end of the SDW was moved from Paradise Drive to King Edward's Parade. There is limited parking In King Edward's Parade near the small café.

It's tempting to stop for a rest at each of your chosen check points.  Have in your mind exactly what you need before you arrive at the check point, grab it then go.  Keep an eye on your progress and try not to let the stops be more than 5 or 10 minutes.  Lots of stops can very quickly add up which could easily equate to an extra 1 or 2 hours. 

Hills - Most of the hills are rideable, but if you're moving slower than walking pace it's time to get off your bike and use different leg muscles.  This will give your cycling muscles a rest and it’s a good time to grab something to eat if you can't eat whilst riding.  When climbing a long hill get into a comfortable rhythm and have something solid to think about, look just a few metres ahead and you'll soon find yourself at, or very nearly at the top.

The South Downs Way has very approximately 100 feet of climbing per mile.  Incorporate hills into your training rides so your legs are not so surprised when they see the South Downs.

To complement your training on the bike, invest in some core stability exercises such as Pilates, sit-ups, planks, swimming etc.  Having a strong core will give your legs something solid to push against.  Someone with a weak core, whose shoulders and hips rock when pedalling, is like a mountain bike with very soft suspension absorbing all the power from the pedals.

Try to eat on the go, there are a few short road sections where it is easier to down a gel on the move. Have some food accessible in a pouch by the stem to nibble as you ride.  Consider your diet carefully; too many sweet things may make you feel sick, not enough food and you'll run out of energy.  Pack a variety of foods with spare supplies in the support vehicle.

A lot of time can be wasted in negotiating the 100 gates.  Work with a friend so only one person needs to stop to open and close the gate.  If you are on your own and feeling confident you can try negotiating the gate whilst keeping your feet clipped in to the pedals.  Always check the gate is properly closed if there is livestock in the field.

Pedalling hard to gain a few extra mph on the descents really won't save you a lot of time.  It is much better to recover on the downhill sections so you are fresh to climb the next hill.  Increasing your speed by a few mph up a hill will save you much more time in the log run.

Although it sounds pretty obvious, do have your bike thoroughly checked before the ride and carry the appropriate spares.  I'm amazed at stories of experienced riders taking the wrong size of tube or forgetting a pump.  I share a tip on how to avoid this in my book.

If you are finding it really tough, focus on the rear wheel of the rider in front and do your best to keep up with them.  The last part is all in the mind, using your mental strength and positive thoughts to persuade your body to keep going. Think of the money you are raising for charity and how it can help those in need.

Completing the South Downs Way is a fantastic achievement. Congratulate yourself.

You can get a National Trust certificate here

Triple Recovery

If you want to know how it feels to have the stuffing completely knocked out of you, ride the South Downs Triple.  It was an immense 300 mile ride, yet an awesome experience.

Simon Catmur's 50th Birthday ride on the South Downs
Pic by  Tim Burden

The nerve damage to my left hand kept me off the bike for a frustrating 3 months.  I’m now back out riding and loving every minute.  It is so refreshing to ride with no agenda or stringent training schedule.   There’s no requirement to get up at 5:30am to train before work, or pack my evenings with further training and event preparation.  My goal at present is to focus on the enjoyment of riding and see what takes my fancy for next year.

The journey of the Triple lasted about a year, from when I first had that crazy idea.  The friendships formed along the way and the adventure of riding the Triple was an amazing lifetime experience.  When it was all over and I’d recovered from the sleep deprivation and exhaustion, a huge chasm remained.  Compiling my thoughts, I began to write about the adventure.  The more I wrote, the more I realized what and adventure it had all been.  At present it’s around 16k words and could later be turned into a book.

After climbing a mountain, there can be a tricky descent.  I’m pleased to have safely descended the mountain and look forward to exploring the new land.

Beyond the South Downs Double

Where do you go after the South Downs Double?  Why does everyone stop at 24 hours?  These questions have been in my mind for a while.  To quench my appetite for more, I'm going to go that extra mile, well actually an extra 100 miles.  I'm taking on the South Downs Triple.

3 lengths non stop of the South Downs Way encompassing 300 miles and over 30,000 feet of climbing.  All this in a target time of just 36 hours.  Oh yes, I mustn't forget the 288 gates to negotiate.

The months of training are nearly at an end where currently I'm finalising all the logistical details required for such a feat.  Support has been fantastic from AQR coach Kate Potter and physio Anne Dickins.  The planned date is sometime in June 2012.

More information will be published here on this blog and updates will appear on Twitter @Hillburner

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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.

South Downs Way – Again!

The lure of the South Downs Way beckoned again as the BHF hosted another of their well organised events. My specific challenge was to beat my personal best time of 11:17 hours for the 100 miles.

Arriving at Winchester, we saw a large group of about 50 riders set off at 5:30am. Not wanting to get caught up with the masses, we held back for a few minutes. I was riding with Julian, Mark and Chris from Redhill Cycling Club, who kindly said that I didn’t need to wait for them if I wanted to go a bit faster. During the next few minutes several other riders set off so we picked our moment and hit the trail at 6:10am.

The weather was overcast and drizzled for the first 2 hours. Some areas became slippery where fortunately the ground was generally firm. Riding with the others for the first few minutes gave me a controlled warm up, yet we still overtook loads of other cyclists. The South Downs Way route is now very familiar to me, except for the change last year via Exton (10 miles). I don’t like this alteration as it has an awkward climb with steps on Winchester Hill, taking about 10 minutes longer. It was somewhere around here that I lost touch with other Redhill guys as I continued to overtake small groups of riders.

Reaching the QE2 Country Park (22 miles) in 1:50 hours there were loads of riders taking a break. My strategy was to ride at least 50 miles before I stop. Carrying 4 litres of liquid with gels and Shot Bloks accessible in my back pocket, there was no reason to stop the wheels from turning. The number of riders had seriously thinned out by this stage so I switched on the iPod and settled down to what would turn out to be a solo ride for the next 75 miles.

The miles whizzed by as the hills came and went. At Bury (42 miles) it had taken me just 3:25 hours with an impressive average speed of 11.9mph. A 10 hour ride time was looking possible. I focused on powering up the hills and relaxing on the descents. From recent experience, this strategy can make a big difference to the overall riding speed.

Coming across another rider at Gatting Beacon (39 miles) who appeared quite fast, I stormed up the next hill leaving him standing. At Amberley Mount he tore past me where I couldn’t keep up with him on the hill at Washington. Seeing him again at Steyning Bowl, I upped the ante, and eventually caught him at the bridge near Steyning.

By this stage my CamelBak bladder had run dry so I planned to stop at Steyning for a refill. Unfortunately the tap was broken, so I continued on to the Youth Hostel at Truleigh Hill (60 miles). Passing the BHF officials, I was encouraged to hear that only 5 other riders had reached Steyning. This inspired me to keep up the pressure.

Reaching the Youth Hostel I took a well deserved break for about 10 minutes. Rehydrating the CamelBak and grabbing a banana, I also cleaned the mud that had collected on the gears. The sun was trying to poke through the clouds so a quick spray of sun protection was a worthwhile precaution, despite my legs being covered in mud.

Pushing on to the check point at Devil’s Dyke, I said a quick hello to the BHF volunteers who had just set off the 35 mile riders. Rapidly overtaking the small groups, I head up to Ditchling where I enjoy the long gradual descent to the A27. Seeing a couple of muddy riders, I discover they are also on the 100 mile route and pass them quickly.

Grabbing a banana to relieve the cramp, I set out on the long slog up the (400 foot) climb beyond the A27 (77 miles). Mentally it’s a tough climb as you can see the top from the bottom. 10 minutes later I rounded the first crest and tackled the gradual climb along the top of the ridge, which took me into the clouds. Visibility was less than 100 metres and it was difficult to stay on the right course. Coming across a gate I didn’t recognise, I retraced my tracks and flicked on the GPS to guide me back to the main route.

Powering along the gradual descent, I passed several walkers in full wet weather gear. Wearing just a thin top and shorts, I felt fine as long as I kept riding. Passing 2 more 100 mile riders I realised there couldn’t be many others in front of me. This felt good.

Catching a thorn at Bothops, I heard the rear tyre hiss until the slime plugged the hole. After a quick squirt from the gas inflator, I was back on the trail feeling pleased to overcome the puncture in just a few seconds. Climbing the hill after Itford Farm (84 miles) the tyre hissed again, this time due to a flint. The slime went everywhere and there was a small nick in the tyre. Changing the tube and using a small piece of plastic to patch the tyre, I was soon back in the saddle gaining altitude.

Passing Firle Beacon (88 miles), which was my last stop when I rode the South Downs Double, I knew I was nearly there. I also knew that I had two massive hills to conquer. The clock was on my side and a sub 10 hour time looked possible. Feeling a bit greedy I wanted to beat 9:50 hours. Pushing hard against the strong headwind, I rounded the top of the last hill. Changing into the big ring and standing on the pedals, I power across the golf course and down into Eastbourne.

Arriving at the finish I enter the sports centre after 9:48 hours. This is an hour and a half off my personal best time, which felt amazing. The centre was pretty empty and I heard that only one other rider beat my time, out of about 100 participants. If only they had a podium!

Enjoying the benefit of a sports massage I relax and reminisce over the day’s events. All my training and preparations paid off to achieve a fantastic ride.