24 Hours of the European Championships

Very clean before the start

Stopping overnight, we completed the 400 mile drive to Newcastleton in Scotland where Rock UK were hosting the 24 Hours of Exposure.  As one of the very few events in the world dedicated to just solo riders, it attracted top riders from 7 countries jostling for the coveted title. My brother Dave provided support for the weekend, where we also joined forces with the Cotic / AQR Race Team.

With 130 competitors for the 24 Hours of Exposure, a further 110 riders took part in the 12 hour race finishing at midnight.  Everyone gathered in the village square on the sunny Saturday morning entertained by a local band.  After signing in, the controlled start at noon was led by a piper and the local cycle club. We headed through the village at a relaxed speed, then went up the hill to the race circuit.  Although fairly spread out by this stage there was a bit of congestion as we funnelled into the single-track. 

Signing on

Each lap was just over 11 miles long with more than 1500 feet of climbing, which is similar to 5 times up the chalky path on Box Hill.  The long rough climbs provided me with good overtaking opportunities as I kept the pressure on the pedals.  The course was rich with smooth flowing single-track featuring berms, jumps, dips, drop-offs and a few rocks in awkward places to test the concentration.  Some of the open sections were covered with large shingle the size of tennis balls, and the grassy parts were extremely bumpy making the going tough.



Pre race briefing with Dave



The second lap was my best and most enjoyable.  With riders spread out, I could blast the single track and power up the hills.  Then the rain came!  Some of the trails got slippery and mud splattered everywhere.  With 4 fast laps completed, I stop for a break to put on some dryer and warmer clothes.  Monitoring my Nutrition carefully and using compression tights, my legs just powered on.

As the sun set the lights came on.  In many places a thick mist appeared where the light beams glared back obscuring the ground.  Getting familiar with the trails, I continued to push on at speed into the darkness with limited visibility.



One of the dryer laps



 Setting out at midnight for lap 9 in heavy rain was hard.  With an extra waterproof I slid back out onto the course.  Riding most of the circuit alone as the 12 hour riders had finished made it tough.  I decided not to stop after this lap, otherwise I would not have got going again. 

Pulling in after each subsequent lap, a pattern emerged.  Swamped by 5 support crew; the bike gears were washed and lubricated, food was stuffed in my mouth, the CamelBak was refilled and gels were replaced in the pouch, all within about 90 seconds.  The Cotic / AQR (A Quick Release) team were awesome who thought of all the details.  At one point someone used a warm flannel to wash the mud off my face and swapped over my wet gloves.  I wasn’t used to all this pampering.

Parts of the course were un-ridable with 6ich deep mud.  The final grassy descent was like an ice rink with no grip whatsoever, pure balance and concentration kept you upright.  Puddles invaded the single-track sections splattering mud everywhere.

Wearing out the rear brake pads, I continued the lap with just the front brake.  Cotic / AQR were brilliant as they changed both set of pads in just 7 minutes. 

One of the joys of riding through the night is experiencing the first light of dawn.  It’s such a wonderful sight that makes all the pain from the night time evaporate away.  A new day had dawned and all was forgiven.





The Pit area beside the course

Entering the last part of the ride, positional information and lap times were crucial for a good place.  I’m informed that I’ve only got time for 2 more laps.  Knowing the end is in sight, I push a bit harder.  Reaching the pits, they turn me round very quickly saying that I’ve just got time to get in 2 more laps.  I had prepared myself for just 1 lap, but this extra lap would need me to dig really deep to find sufficient energy.

The local school children had designed posters that were positioned around the course.  One apt picture of a bicycle had the words “Don’t Stop or you’ll Lose” wonderful motivation from the local community.

I've finished!



  I stay in the middle ring forcing my legs to power me up the hills.  Still overtaking riders on the climbs, I finish the lap with just enough time for one more.  Relieved to reach the final lap I give it my all to complete the now deserted course.  Thanking all the marshals who had also stayed up all night, I climb each hill for the last time.

Reaching the finish after 23:40 hours, I clocked up 165 miles on the 15 laps, with 23,000 feet of climbing.  Out of the 30 entries in the vet (over 40) category, I’m really pleased in achieving 6th place.  I equalled the results of the Portuguese national champion and came 23rd over all out 130 entries.  


To my surprise, I was awarded a spot prize for ‘Valour’ displayed during the race - Wow!

Ready for the UK Championships

Am I ready to take on the UK Mountain Bike Solo Championships?  In a word, No, but I’m prepared as I can be.  The months of planning are soon to become reality when the starting gun fires for the start of 24 Hours of Exposure on 7th May.  Riding with the top endurance riders will be an honour, yet daunting as I rub shoulders with those who write the many blogs and tweets I follow.. 

Preparations are meticulous, as always, to give me the best opportunity for an excellent ride.  So many of the seasoned 24 hour racers appear to turn up in their flash vehicles and team kit with new bikes, showered with sponsorship deals and full support crews.  It seems that many others have connections within the cycle or fitness industries to gain a competitive advantage.  I’m simply driving the 400 miles to Newcastleton with brother Dave and we are going to do the best we can.  Dave supported me for my South Downs Double ride in 2009 and has kindly agreed to help me for the 24 hours of Exposure.

Much of my training has been on the North Downs around Ranmore and Box Hill.  The 12 mile course for the race consists of 1800 feet of climbing per lap, which is the equivalent of 5 times up Box Hill.  Detailed research on nutritional information has helped me piece together a formula to provide sufficient energy during the 24 hours.  The 2 bikes are ready for action and just in case it rains, a spare set of wheels are primed with tyres more suited to mud.

Do follow me on Twitter www.twitter.com @Hillburner where we will provide updates on my progress.  The latest tweets can be seen on the right of this blog.

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.

Starting at the Top

Endurance racing is definitely my strength so its time to enter my first official 24 hour race.  Starting at the top, I've picked the UK Solo National Championships, also known as 24 Hours of Exposure.  It has recently been announced that it is now the European Solo Championships, no pressure then?

The prestigious event takes place on 7th May 2011 where I will be riding along side a few other South Downs Doublers and the best MTB riders in Europe.  The list includes; Matt Page, Rob Lee, Rob Dean, Rich Rothwell, Anne Dickins, Rory Hitchens, Ant Jordon, Kate Potter, Rickie Cotter, plus many more.  Riding with such prestigious talent will be an awesome and humbling experience.  (The list a personal selection from the wealth of talent in the MTB arena.)

Training started back in October where I'm following Joe Friel's periodisation training programme.  It involves establishing a solid foundation of strength before developing the race specific abilities.  Spending many hours a week in the gym during the winter months, I focussed on bike specific weight training, gym exercises, spinning sessions, Pilates and swimming.  Riding the bike just once a week kept my hand in on the 2 wheeled rig.

With a solid core and powerful legs, more training is now on the bike in preparation for the race.

In my usual meticulous way, all training statistics are logged and plotted on graphs to note improvements or areas for development. Preparations for the race are carried out in a similar manner so the whole weekend runs smoothly. Dave (my brother) will provide support and help with the 360 mile drive to Newcastleton just north of Carlisle.

The 12 mile course for the race contains 1800 feet of climbing per lap, which is 160 feet per mile. The South Downs Way in comparison is 100 feet per mile, so this course is hilly! Selecting several of the toughest climbs on the North Downs, I've developed some demanding training routes.

Looking forward to a great race!

2010 Full of Firsts

When was the last time you did something for the first time? In 2009 I stretched myself to complete the South Downs Double, and in 2010 I’ve achieved many more things for the first time. Here are a few;


* Visiting a gym was a new experience in January. I must have enjoyed it as I’ve been back 139 times.
* Pilates was something quite new at the gym where I’ve balanced (in)appropriately during 60 classes.
* Regular Spinning classes kept my legs active during 68 sweaty sessions.
* Training with weights was quite alien for me in January, now I can pump the iron!
* The Body Pump class killed me on the first session, now I am able to live through it.

* A Health MOT gave me an amazing score of 94%, what happened to the other 6%?
* Discovering my low cholesterol level was a relief, more cakes please.
* Measuring my VO2 max was interesting as it was appropriately high

* Snowboarding in February was my first adventure into winter sports. I’ll leave the black runs for my son Dan.
* Entering the TrailBreak ride in Reigate with Dan showed me how good at mountain biking he is, beating most of the adults in his category.
* Setting out the route markings for the TrailBreak event was surprisingly therapeutic.

* Racing as a pair for the Muc-Off 8 was a different concept to my usual solo events, giving me a rest after each lap!

* Riding a fixed wheel bike at the Calshot velodrome felt like going round a massive berm. Winning a 30 lap race showed me it was more about tactics than brute force.

* Completing a 100 mile ride solo and unsupported was a first for this distance. I also knocked 90 minutes off my best time for the South Downs Way. Why do I keep riding this same route?

* For the first time after a 12 hour race, I was wanting more. Set2Rise was great in May after the mud had solidified.

* Taking a MTB skills course was a revelation. You can teach an old dog new tricks. I've finally managed to ride confidently with no hands on the bars.

* Using gas to inflate tyres was invaluable during races and long events. Why did I struggle with a pump for so long?

* I finally resigned to creating a Twitter account, which proved really informative when following riders progress in MTB World Championships.

With so many new accomplishments, I wonder what I will do for the first time in 2011? I've yet to sell something on eBay and learn how to bleed brakes.

Bring on the Snow

Snow covered the ground in abundance whilst Reigate Hill was littered with abandoned vehicles.  This gave the perfect excuse to go for a ride. 

 

The 6-12” deep powdery snow flared up from the wheels covering our feet and the bikes like ‘clean mud’.  Pedalling down hill was a novelty making any forward movement hard work.  Balancing skills were honed with the front wheel often going into opposite lock as we remained upright.

The sights were fantastic with untouched snow covered trees decorating the white carpeted trails.  With only a handful of dedicated walkers and no other cyclists, we had the hill to ourselves.  The quietness in the air created a serene atmosphere in the near black and white world.

Stopping off at the Sportsman pub for a bite to eat, we warmed ourselves by the open file with warm mulled wine.  Resisting the temptation to stay there all day we headed back out into the white stuff.

Descending the hill on the steep chalky path from the monument was awesome.  The thick snow on the chalky slope provided all the traction we needed.

Dropping on to the snow covered roads we hopped over the speed bumps returning back to civilisation.  Travelling faster than the cars we made it home with no spills,  What a fantastic ride.

Training the Mind

When asking a friend what events he wants to do next year, he replied “Nothing much. I would love to do the South Downs Way in a day, but I haven’t got the time to train for it.”  He later said that when he finds the time he will then put his mind to it.

 

Having a goal for the next season is essential if you want to improve and stay motivated. You will never find the time for training if you don’t have a goal. Work first with your mind to establish what you really want to achieve.  Once you have a goal to aim for, if you are determined, you will find the time for training. I call this 'Training the Mind' where I delivered a presentation about it last year to Redhill CC.

Sometimes it is not so much a matter of finding additional time, but finding a way to incorporate training in with your daily routine.  Where there’s a will, there’s a way. Focus initially on your ‘will’ then you can find a ‘way’ to accomplish it.

 A few weeks ago I was lacking enthusiasm whilst training in the gym.  Now that I have my key goals established for 2011, there is much more of a purpose to my training where I can't wait to get to the gym.  I am even looking for specific exercises to help me with my quest.  You'll have to wait for another post to discover my goals for 2011.

The Bug for Racing

2010 was my first proper season for MTB racing where I achieved some pretty good results.

Following a recovery training programme after winter illnesses, I entered the 8 hour as a pair with Keith Reed.  It was Keith’s first big MTB race where we came 4^th out of 21 pairs.

The mud made Set2Rise a difficult race in May.  After the 12 hours I was still buzzing finishing 9^th out of 48.

Storming along the South Downs Way, I knocked 1:30 hours of my personal best, taking just 9:48 hours for the 100 miles.  With about 100 other participants, I came 2^nd.

Big Dog in August was a mud bath.  Ending the 6 hours with a sprint finish I managed 6^th out of 18.

Squeezing in a 9 mile road time trial, I achieved 1^st place in the MTB category.  There were only 4 seconds dividing the first 3 riders.

Torq in your Sleep was another great ride where I finished 8^th out of 38 after the 12 hours.

I certainly have the bug for long distance racing and can’t wait to do more.  A structured training programme is in place for this winter where I want to be stronger and fitter for 2011.  My goal is to reach the podium for a major race.

Round & Round and Up & Down

Arriving early at the Hawley Lake Sailing Club near Camberley I prepare for the XTM Enduro that is part of the XT Festival.  The organisers All About Triathlons planned a weekend of multidiscipline events where for the first time they arranged a specific MTB race.  The race was only 4 hours attracting over 100 riders.

Setting out on a couple of practice laps, I soon realised that it was not technically challenging.  The single track sections required a bit of thought, where it could have done with a few bomb holes and technical descents to make it more interesting.  The few short sharp hills gave it an average of 120 feet of climbing per mile, which tested riders towards the end of the enduro.

Each circuit was just 3 miles in length.  After taking a couple of breaths, I was half way round and before I knew it I was back at the start.  There were few places to get a rest or stretch the legs so the heart was pounding solidly.  Completing my first 6 laps in 17 minutes each (10.5mph), it was getting confusing to know which lap I was on.  Fortunately I had programmed my GPS to keep count of the laps so I could grab a gel on the even laps.

During the early stages I picked out the best lines and sussed out the overtaking places on the single track.  This proved useful on a number of occasions when I didn’t get a chance to overtake on the fire roads.  I was certainly overtaking many more than those who overtook me.  Unfortunately it was very difficult to work out who was riding as a pair or going solo.

As the race progressed the course thinned out and passing comments were few.  I was delighted to see bunches of riders straddled up the hills panting or pushing with their bikes.  Rising to the challenge I powered up the slopes overtaking as many as possible.

The rules stated that the winner is determined by the most number of laps.  Those who had completed that same number of laps would be judged on the speed of their last lap.  This was an interesting concept, which was confirmed when talking to the race organiser.  Normally it is the overall time that separates those with the same number of laps.

During lap 9 I realised that I could not quite squeeze in a 13^th lap before the 4 hour deadline.  I therefore took laps 10 and 11 really easy and had a good stretch before I started lap 12.  Speeding round the course on my final lap, I could tell that others had similar ideas.  Overtaking several riders on the steep climbs enabled me to achieve another 17 minute lap as I reached the finish.

The results were somewhat ambiguous as the pairs and soloists were mixed together and there was no factor for the speed of the last lap.  Out of 65 soloists, I came about 21^st covering nearly 40 miles.  For Goodness Shakes were handing out their drinks afterwards to kick start the recovery process.

It was a good day out where the weather was kind to us.  During September I’ve reduced my training programme towards the end of the season so I can rest properly, hence the lower race position.  Soon I will start my winter training in preparation for challenges of 2011.

Torq in your Sleep

My last major race for 2010 was the Torq in your Sleep organised by Gorrick near Yateley. There was no let up in my meticulous planning for the 12 hour endurance race as detailed lists were prepared and everything was packed into the relevant boxes for the day.

Arriving at the campsite soon after 9am, we set up the gazebo and other equipment right next to the track. I say ‘we’ as I had the luxury of a dedicated support crew in the form of my daughter Lorna and her boyfriend James.

Following a quick warm up getting a feel for the course, I was ready for the start at midday. 300 riders completed a controlled lap of the arena before diving into the first section of single track. Initially it was crowded, but not too congested as I worked my way into the top third of the bunch.

The course was surprisingly dry considering the recent heavy rain during the week. The single-track sections flowed well and there were a few decent 20 foot near vertical drops to glide down, some with a steep climb out. The first 8 mile lap was completed in excellent time where it was quite an adventure not knowing what was coming next. Lap 2 enabled me to pace myself around the course whilst still maintaining a good speed.

Pulling in for a quick change of my CamelBak, I was off into lap 3. By this stage I was adopting the best lines to take on the technical sections and looked forward to my favourite part that weaved tightly between several trees.

Taking a slightly longer stop after lap 4 my average speed was 10.7mph, which is pretty fast for single-track. It was at this stage the heavens opened with a torrential downpour. I questioned my choice of summer tyres as the wheels slid all over the place on lap 5. Previously calculated lines in the dry were useless in the wet conditions, so it was back to basics to pick the safest line over the roots whilst remaining upright.

Just near the end of lap 5 my rear tyre punctured but the slime did its stuff allowing me to continue riding to reach my support crew. James did his stuff with the track pump, and then I was off into lap 6.

The rain had now stopped and there were signs that the course was drying out. I’m glad I didn’t change my tyres as they were once again rolling fast over the hardened surface. Using my new toy, James washed down my bike with a portable pressure washer. With mud free gears I headed back out onto the course.

Laps 7 and 8 came and went where I still had the strength to power up the hills overtaking several riders. It is very difficult whilst out on the course to know my position in my category. At each stop Lorna gave me the low down with my position in the field and the times between myself and the riders ahead and behind me. She even gave me their rider numbers so I knew who to look out for. At one point there were 3 riders all less than 5 minutes ahead of me. This wealth of instant information provided a huge mental boost and motivation.

The lights came on for lap 9 as darkness fell. Trusting my tested lines on the technical sections I conquer the roots in the woods, although I was caught by a couple of surprises. Managing a good lap time I head straight into lap 10. It was now pitch dark everywhere and I really enjoyed owning the night with my bright lights.

Setting off into lap 11 was a real struggle. Motivation was low, my legs were tired and everything hurt. The 80 miles of technical riding had hit me hard. I then punctured again, it was the last thing that I needed. Fortunately the slime plugged the hole and a quick squirt of the gas did the trick.

Refuelling after the lap I pushed on into lap 12. Gathering all my strength I complete my final lap which seemed to take forever. Reaching the Finish for the last time, I take a well deserved rest while the support crew sorted everything out.

Out of 38 solo riders I took 8th place, which felt pretty good. It was a well organised event with around 600 participants and special thanks goes to Lorna & James for being my fantastic support crew.