In our ‘Get Me Prepared’ sequence, Steve Shrubsall speaks to cyclists taking over new challenges, hooking them up with biking coach Jon Sharples in a bid to organize them for the occasion. This month, James Benson-King – contemporary from an 31,500 kilometre epic trip – gears up for the 100km ‘Crew Townend Soiled Double’, a punchy sportive within the Lake District, with the purpose of setting the fastet time potential over the gap.
James’ 18,000km trip means he is obtained loads of endurance, however not a lot ‘spring’
(Picture credit score: James Benson-King)
James is not any stranger to the saddle – the 31-year-old lately accomplished an 31,500km odyssey from Alaska to Argentina, driving for youngsters’s coronary heart charity CRY. However he wasn’t aiming for pace. Phrases like practical threshold energy and most cardio operate didn’t register on his radar on the time – the person from Bournemouth had the logistics of an intercontinental escapade to plan. That the wheels stored turning was sufficient. Certainly, dive into any given day of his Strava stats through the journey and also you’re understandably greeted with wall-to-wall Zone 1.
So James’s journey was very a lot undertaken in slow-twitch fashion. No type-2 muscle fibres to see right here. What this implies is that what James lacks in top-end energy, he makes up with an cardio base the dimensions of Bolivia.
And it’s on prime of this basis that we intend so as to add the requisite layers of health for James to have the most effective day trip potential this September. The route is, as anticipated within the UK’s Lake District, very hilly.
Jon Sharples
Jon Sharples is the coach and proprietor of Sussex primarily based TrainSharp, and has been working with beginner via to elite riders for many years.
Optimising the coaching
Earlier than we spoke to him, James had been following a generic plan taken from the net. He doesn’t personal a energy meter so has been utilizing coronary heart price and RPE as a barometer of effort. Classes up to now are damaged down into ‘simple’, ‘tempo’ and ‘threshold’ classes, with depth scores out of 10. Cadence is ready to ‘excessive’, ‘medium’ or ‘low’. Three to 4 periods per week have been prescribed and there’s no off-bike power and conditioning, however there are bike primarily based low cadence efforts all through the course of the plan.
Our coach says…
The Lake District gives up gorgeous views, however focus will probably be wanted
(Picture credit score: Future)
This occasion is tougher than many may realise, demanding important bodily endurance and psychological toughness. The gorgeous surroundings of the Lakes generally is a big distraction, tempting riders to ease off when the ache kicks in. Subsequently, it is essential to coach particularly for the calls for of this occasion. James has been following a primary plan, however extra particular coaching is required to organize successfully.
The present plan is simply too generic and lacks the specificity required for a hilly, long-distance occasion. Because the course options six important climbs, every taking about 15-20 minutes to finish, the coaching ought to embrace focused hill periods. Interval coaching that simulates these climbs, both on hills or with a turbo coach indoors, is important. This could contain gradual grinding climbs to construct the mandatory leg power and energy.
The newest race content material, interviews, options, evaluations and knowledgeable shopping for guides, direct to your inbox!
Energy improvement is one other essential side, because it comes from the power utilized to the pedals. Integrating power coaching workouts centered on decrease physique energy, equivalent to squats and lunges, mixed with on-bike periods emphasising low-cadence, high-resistance pedalling, will probably be useful.
The plan additionally neglects descending abilities, that are simply as vital as climbing. Incorporating periods centered on descending strategies, equivalent to physique positioning, braking management, and dealing with at excessive speeds, will enhance security and effectivity.
Endurance is vital for finishing the 100km distance. The present plan ought to embrace longer rides, progressively rising in distance to construct stamina and make sure the capacity to take care of a gentle tempo. Scheduling not less than one lengthy trip per week is beneficial.
Optimising the vitamin
James is aiming to devour 70-80g of carbohydrate an hour, however says he typically finally ends up consuming quite a bit much less. He would undoubtedly choose extra savoury meals while driving. On his regular rides at dwelling, he eats largely flapjacks, bananas and sometimes power bars, however is pondering of making an attempt power drinks for the occasion. He would additionally wish to drop some weight earlier than the trip.
Our coach says…
With the purpose of maximising pace in a hilly occasion, it’s simple to assume, “I have to drop some weight!” Whereas shedding some additional kilos to enhance your power-to-weight ratio will be useful, it’s essential to strategy this fastidiously to keep away from shedding energy or inflicting overtraining syndrome. Aggressive cyclists typically have lean physiques, however their secret lies in constant fueling earlier than, throughout, and after their rides—not ravenous themselves. Decreasing meals consumption too drastically can result in tiredness, temper swings, and being “hangry,” which might pressure relationships with family members [as well as risking hormonal imbalance and longer-term health conditions – ed]. Balancing weight reduction with correct vitamin is important for sustaining efficiency and temper.
The most secure approach for James to drop some weight is to progressively prolong the length of his rides whereas barely decreasing caloric consumption. Goal for a caloric deficit that helps a gradual weight lack of 0.5 to 1 pound per week. This strategy ensures steady power ranges for coaching and restoration. 4 weeks earlier than the occasion, James ought to cease specializing in weight reduction and as an alternative prioritise power for restoration from coaching, making certain his physique adapts effectively to dietary adjustments to keep away from surprises on race day.
Within the 3-4 days main as much as the occasion, James ought to give attention to carbo-loading to maximise glycogen shops in his muscle groups. Improve carbohydrate consumption and guarantee correct hydration by consuming loads of water and contemplating electrolyte drinks to take care of fluid steadiness.
On occasion day, James ought to devour a lightweight, high-carbohydrate meal 2-3 hours earlier than the beginning. Choices like porridge with fruit, a banana with peanut butter, or a protein smoothie are preferrred. Through the occasion, the most secure time to refuel is on climbs, not descents. Plan to devour 60-90 grams of carbohydrates per hour via power gels, bars, and sports activities drinks. Sports activities vitamin merchandise are designed for straightforward consumption whereas driving—power gels, which will be opened together with your enamel, present 25-30 grams of carbs rapidly and effectively. All the time bear in mind to get rid of litter responsibly.
Small, frequent sips of water or electrolyte drinks assist preserve hydration and forestall cramps. Keep away from making an attempt any new meals or dietary supplements on race day to make sure the physique responds effectively.
Optimising the gear
James rides a Cannondale Topstone Carbon 105 (2019) gravel bike, although he is hoping to discover a sponsor and be capable to use a highway bike for the occasion. He’s driving Shimano RS100 rims with Vittoria Rubino 700Cx28mm tires and FSA Gossamer Professional Modular AGX+ groupset with gravel-ready gearing within the form of 46/30 chainset and 11-34 cassette.
Our coach says…
Take dwelling ideas
(Picture credit score: Steve Fleming)
Have you ever obtained an identical occasion deliberate? Listed here are Coach Jon’s ideas for tackling lengthy hilly races or sportives…
1) Construct up leg power by winding up a gradual cadence on ascents of comparable distance to these within the race route. An indoor resistance coach is your pal right here in case you’re unable to search out something appropriate exterior.
2) Concentrate on off-bike power work. Double down on leg energy by including some squats and lunges to your coaching plan.
3) Descending abilities are sometimes uncared for, with riders tending to focus on going up relatively than down. An enormous period of time will be gained (or certainly misplaced) throughout descents. So practise method, physique place and braking for an environment friendly and secure approach down.
4) Go lengthy. It’s essential to construct up mitochondrial quantity for lengthy occasions, this will increase cell capability and in flip makes you extra aerobically environment friendly. Incorporating lengthy regular rides into your programme is one of the simplest ways to do that.
You’ve heard the saying – “put together or put together to fail.” You will be well-trained and bodily prepared for the occasion, however in case you’re not ready for the curveballs that may come your approach, issues can go horribly unsuitable. Logistics and plan Bs are all the time helpful to have up your sleeve. Points like mechanicals, a series breaking, crashing and damaging a part, or requiring a carry again with no cellphone reception can disrupt your trip. Nevertheless, let’s not focus an excessive amount of on these potential mishaps. As a substitute, let’s guarantee James is ready for the unpredictable British climate, which might ship 4 seasons in at some point—torrential rain or blazing sunburn!
James ought to think about moisture-wicking base layers to maintain sweat off his pores and skin and regulate physique temperature. A high-quality, breathable biking jersey and good high quality padded bib shorts are important for consolation and to scale back chafing – I can’t stress this sufficient. Given the unpredictable climate, a light-weight, waterproof rain jacket that’s packable is a must have. Arm and leg-warmers present versatility for altering situations, whereas gloves or mitts are important. In the event you crash, the very first thing you do is put your arms out – you possibly can lose plenty of pores and skin, which from expertise, is just not a pleasant factor to occur – so mitts ! Moisture-wicking socks and waterproof shoe covers will maintain his toes dry. A well-ventilated helmet is obligatory, and a biking cap beneath can supply safety from the solar and rain. Sun shades with adaptive lenses are essential to defend his eyes from UV rays, particles, and rain. Don’t neglect suncream for pores and skin safety throughout lengthy hours open air.
Making certain the bike is well-maintained and fitted to the terrain is essential. James ought to service his bike just a few weeks earlier than the occasion and trip it to keep away from any last-minute mechanical points. Go for sturdy tyres with good puncture resistance, appropriate for each moist and dry situations. Carrying a compact restore package is important, together with spare tubes, tyre levers, a mini-pump or CO2 inflator, a multi-tool, and a series hyperlink. Correct preparation can stop mechanical failures and guarantee a clean trip.
