by hattenburrow | Jun 20, 2016 | Racing
Yesterday was the Gorrick Summer Monkey, the race that introduced me to endurance racing last year. I was excited about going back to Ceasars camp and trying out my new endurance legs on the course!
On Saturday I had a long ride with Michelle and then went home to prepare for race day. I packed my snacks making sure I had 60g of carbohydrate per hour. I was trying a new snack my dietitian had mentioned taking which were pretzels instead of peanuts as peanuts high fat content can affect my performance. I also packed bananas, dates, malt loaf and some Torq energy gels.
Race day started at 6am getting up to have porridge before packing the car and setting off. I didn’t ride the course but instead spent my time making sure my feed so was stocked with water and snacks in an easy to reach place. I also had my second breakfast of mixed berries and Greek yogurt.
The race started at 9 and the new course was full of surprises, starting with a long drag uphill on fire road it soon turned back into the forest, where a bumpy downhill section dislodged my water bottle from the reverse rack, with riders behind me stopping was not an option, so I continued making a plan of how I would survive on small water bottles.
The course climbed further this time up to a high point near the reservoir, this was for me the hardest part of the course the sharp left bend at the bottom of a bumpy descent before a sharp climb up seemed to give me gearing issues every lap!
After this was my favourite part of the course as the singletrack twisted through the tress with loads of great corners, jumps and long descents, my top speed was 26.5mph.
Although the lap had been shortened it was really good fun because you would notice something new or find a new favourite section each time which you could look forward to next lap. Thanks guys for a brilliant course!
Eating every 45 minutes was hard as you could never guarantee whether you would be on a trail section where eating was possible, I think this led me to have a little energy dip at around 4 hours, as well as physiologically being around lunch time it is always slightly harder to focus.
I had an energy gel which seemed to cause me more issues than giving me needed energy. Instead I just got stomach cramps, I made a decision to slow down slightly which seemed to relieve my issues and then picked it back up again on the next lap.
All laps had to be completed within the 6 hours, I came through after my 9th lap on 5 hours 22 and felt like another lap was impossible, let along a fast one (I had been thinking my lap times were around 45 mins, turned out they were faster) But I had set out to ride for 6 hours so that is what I was going to do I started my tenth lap steady but soon was being overtaken by people clearly trying to fit their last lap in, this spurred me on to do the same, I was delighted to finish at 5 hours 55 just getting my tenth lap in. I had to really dig deep for this last lap and was proud to have achieved it.
I lost time having to faff around with re-filling water bottles after I ran out of small ones; this is something I need to work out before the Trans Alp! I also found out that pretzels are no good as they suck all the moisture out of your mouth, new savoury snack hut begins!
Altogether I did 59.69 miles over 5 hours 55. My average heart rate was 149 and max was 180. I think what yesterday showed me is, when I feel like there is nothing left in the tank its always worth having a deeper look, because I found the strength and speed to turn out another fast lap, as fast as my third lap of the day when I was at the beginning of my race.
Thank you so much to Bike FixersBike Fixers for getting my bike ready for the race, thanks to Specialized for my amazing Era and to Grip Grab for the most comfortable gloves I’ve ever worn over 6 hours.
Lap Times:
- Lap 1 00:33:31
- Lap 2 00:33:56
- Lap 3 00:34:31
- Lap 4 00:35:25
- Lap 5 00:35:43
- Lap 6 00:36:04
- Lap 7 00:36:41
- Lap 8 00:37:48
- Lap 9 00:37:02
- Lap 10 00:34:19
by hattenburrow | May 4, 2016 | Racing
On Sunday I went to the Gorrick 100 bike race, a 100km endurance cycling event.
I had really been looking forward to this race as I felt it would be a good indicator on where my fitness levels are and how my preparation is going for the Alps.
Frustratingly I have had a stomach bug and generally not been feeling on top form so didn’t decide to race until Saturday afternoon when I was feeling moderately better.
I have done 100km a few times on the road on my mountain bike and find it hard but I was not prepared for how hard 100km off road was going to be!
Race Day.
I laid out my snacks and water bottles in the feed zone and lined up at the start at 8.30. My strategy was to pace myself stay steady and enjoy it.
The course was a lengthened cross country course a great mix of singletrack and fire road. There was not a great deal of climbing but the course was relentless there was no recovery periods apart from two road sections the rest of the time you were having to push the bike hard.
The first three laps I felt good and able to push hard where I needed too. It was a lovely hot day and I was drinking plenty. When I came back round to the feed zone for lap 4, I had run out of small water bottles so had to spend time re filling them. This is something I then had to do for the rest of the laps wasting valuable time!
The 4th lap was good I was trying to stick to around 15km per hour on the flat, my heart rate was in a good place roughly around 150/160 so I knew I could keep pushing.
I came round for the 5th lap and decided to up my snacks and had a malt loaf and more salted peanuts. I think in hindsight I should have had more snacks earlier on because during my 5th lap I started to feel tired. I slowed my pace slightly hoping that I could pick myself back up. I also had a few mechanical issues with my chain on this lap which slowed me down.
One of the hardest things about long distance bike racing is the lack of ability to pedal and chew at the same time. Even on flattish ground chewing, breathing and pedalling don’t mix! This was made harder during this race because the ground out of the feedzone was particularly bumpy and by the fact I had picked hard to chew salted peanuts and malt loaf both of which take some chew time.
These are my snacks of choice for training but struggling to eat them in this race brought up the need to find other snacks for the Trans Alp which can be eaten quicker and have the same energy hit that I am looking for.
The final stages.
Lap 6 was exhausting I had entered survival mode and didn’t know whether I could do another lap I kept pushing forward thinking it’s only another 12/15km, but I knew I was in trouble my heart rate was really low around 130bpm but my legs where giving everything they had I had hit the proverbial ‘wall’! I was relieved when I reached the long straight gravel section before the entrance to the arena this was my que that the lap was nearly over and I stuffed in another malt loaf for good measure!
Lap 7 was so hard my body was done in physically and I felt too tired to make it up some of the hills which earlier I had found easy. The bomb holes had also become hard and I found myself making silly mistakes another sign that my body was finished. It seemed like a life time before I reached the long gravel straight and I knew that this was probably my last lap.
I had a love hate relationship with this course, I loved the first section cornering through the trees and the big bomb holes and little jumps it was hard work but good fun, the second part of the course had lots of twists and turns doubling back on yourself all the time and the ground was loose making it tough going, I didn’t enjoy this so much!
This race was far tougher than I was expecting, I think I felt every emotion going in 6 hours 54 mins on my bike from enjoyment through to dread at the idea of doing another lap!
From the race.
I learnt a lot about my fuelling strategy which I need to work on over my next few long rides to make sure I’m eating enough and early enough for it to have an effect on my ability to keep going.
I need to also look at pacing and how I can improve this. I am really delighted with my first four laps as my timings were consistent. It is hard to tell my riding time from lap 5 as I had to stop to sort out water bottles and also had chain issues.
Overall I am super happy with my performance this is the longest I have ridden this year nonstop and after the past two weeks of feeling powerless and not being able to complete a cross country race this is a great turn around and has shown me that I need to really use my recovery days to recover properly.
Lap times:
- 51:02
- 54:41
- 55:25
- 55:39
- 1:01
- 1:05
- 1:10
by hattenburrow | Apr 22, 2016 | Inspiration, Racing
At the weekend I travelled to Henham in Suffolk for my first cross country race of the season. I have not been feeling great for the last few weeks, my body and mind have felt tired and I have found things have been getting on top of me in all aspects of my life.
Training between 6 and 12 hours a week, working full time and running your own business does not leave a lot of recovery time, and I think I have now officially burnt out!
I have been ignoring the ‘warning’ signs that this was coming. I have been really tired even though getting plenty of sleep. I had a few little colds, not felt like training and training was certainly not going how I wanted it too and to top it all I felt mega emotional!
This all caught up with me at Henham. I did a practice lap and after the great inspiring session with Steve Manser the day before I felt confident on the course.
My start was not great I missed my pedal and everyone else shot off. Where I can usually recover from moments like this, this time my head was telling my body it was game over and my legs were in complete agreement.
I finished my first lap knowing that the first lap I usually find hard, but this was different. When I pushed down on the pedals I had no power, I felt like I was going backwards, after another lap I decided that I should listen to my body and stop.
I have never pulled out of a race and this was such a hard thing to do I kept wondering whether I made the right choice, was I just being a wimp?
Looking back on my decision it was the right one. My body needs some recovery time and trying to push it too hard on Sunday was just going to mean I would need more time off.
My plan now is a training free four days when I can concentrate on letting my body recover fully.
It has been a steep learning curve for me, I have been training so hard spending every spare moment I have on the bike, working on my endurance doing 5 hour rides and dedicating my time to becoming the best mountain biker I can be. So it is really frustrating when you get to the start of a race not feeling your best and not able to perform in the way you feel you should.
What I have learnt from this is to look out for the signs of overtraining and workout a way with my coach that I can focus on training for the Trans Alp in the most efficient way possible.
Part of my challenge is I am always pushing myself, which isn’t a bad thing, but part of that is I am not very good at saying no and take on too much.
Anyway in every situation there is a chance to learn and improve. I am now on my last recovery day feeling a lot happier and rested.
I look forward to what tomorrow brings….
by hattenburrow | Mar 24, 2016 | Racing
On Sunday 20th March around 700 mountain bikers descended on this quite coastal country park for the UK’s one and only beach race. Now in its third year this race has grown in popularity year on year with 2016 being its biggest and best so far!
Battle on the Beach is run by A Cycling who also organise the UK’s only stage race Epic Cymru. The idea of a beach race came from the Dutch & Belgian races, although these are nearly all beach the Battle on the Beach packs in 6km of beach racing on a 15km course.
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The start line. Photo thanks to Anthony Pease @Pease971
The 3 lap, 45km course has remained fairly similar since it started with a few tweaks here and there. The battle starts on soft sand at the top of the beach, while the DJ pumps out motivational music and gets the riders ready for what’s to come with riders jostling for positions close to the front. The soft sand start is hard work with so many people in a compact space picking your bike up is pretty impossible so when the gun goes off its about pushing as hard as you can whilst watching out for other people’s pedals and flying wheels of those who have picked their bikes up!
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Photo thanks to Anthony Pease
Once on the hard packed sand cyclocross skills come in handy as you launch yourself onto your bike and charge out to catch a group moving fast, the key to the beach is to get in a bunch and work together to make the 6km beach stretch less taxing on your legs.
Lungs bursting, once you reach the MOD turn off the beach it’s another run in the sand up the hill to the dunes. From this point on its single and double track until you reach the beach once more.
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Photo thanks to Anthony Pease
The double track through the dunes is soft sand in places and the best advice is to keep looking forward and let the bike slide beneath you. It is hard going through these dunes with lots of lumps and bumps overtaking can come with the penalty of a puncture as the scrub land to the side is littered with thorns and twigs.
The singletrack sections are brilliant! Through tress with some hard sandy climbs and great loose descents which make you push harder just to come round and have another go!
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Photo thanks to Anthony Pease
The air is full of excitement at Battle on the Beach with lots of spectators cheering you on and other riders always giving their support. It is a fantastic race for riders who are looking to test their speed and endurance and also those who just want to do something different with friends. It is organised very well with sign on the day before and a well-marked course.
This year Karen Brouwer was back to defend her 2014 open title. The Dutch rider left the rest of the field in her wake finishing in an eye watering 1 hour 49 minutes showing that the women are as fast as the men!
The men’s open was a hard fought battle between Richard Jansen the Dutch beach racing champion and fellow Dutch rider Bram Imming the race was fought right up to the line with Richard Jansan taking the win by a second, finishing in 1 hour 35 minutes and 8 seconds.
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Photo thanks to Anthony Pease
For the first time the day race was accompanied by a night race. Battle in the Dark took place on the Saturday evening and was a shorter loop of the main course taken on in time trial style.
Overall I am really happy with my result (16th) it was my first race of the season and with a new bike I just went out to see what was possible. There are things I need to improve on my overall my stamina has improved so much which makes all those winter miles worth the effort!
My top tips for beach racing are:
- On a mountain bike turn your forks off
- Practice running and jumping on your bike before you arrive at the race
- Practice carrying your bike, great upper body work out and a lot quicker than pushing it through sand
- Get into a bunch on the beach to make life easier but don’t sit in a slow group push on to the next faster riders
Thank you Anthony Pease for the brilliant images! Check out his stuff here.
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by hattenburrow | Mar 1, 2016 | Biking Adventures, Racing
Last weekend was my first race of 2016! I had a major mechanical on Friday which left me a bit apprehensive as I packed my stuff. I like to make sure everything is sorted and in the car the night before as this helps banish my pre race nerves.
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The Wiggle Southern Rough Ride sportive started and finished in Amberley, Sussex, a pretty little village nestled in the South Downs. I am lucky enough to live in the South Downs and was excited to ride in a new part of this beautiful landscape.
After registration I lined up and the organisers set us off in group. A sportive is not a ‘race’ ‘race’ as it uses public land. Instead its a mass participation event with different routes for all abilities, I was doing the Epic, a 34 mile route.Each sportive has gold, silver and bronze finishing times I was aiming for around 4 hours putting me in the women’s gold position.
I set off with a plan to let my legs warm up for the first 30 minutes and then to ride hard, consistently. The first two hours passed by and I felt good, I had stopped briefly at the first feed station to fill up my water bottle.
The course was good fun with a mixture of open trails through farmland and scenic ridge paths.
After a while the course split where the standard and epic routes divide, here I came across a bit of a stumbling block the sign-age on the route had been great but myself and a group other riders miss read the sign and ended up on a mile detour back to the course!
Back on track I knew I had lost valuable time so pushed hard, to make it back up. This part of the course seemed a lot more hilly but after the final big push the last feed station was in sight and I knew there was only 8 miles left.
This gave me a new lease of life and helped me push towards the finish line.
My nutrition routine had been very good during the race eating three homemade apricot & nut bars, one each hour with a few jelly babies, a banana and a handful of salted nuts for good measure.
The course neared the end and doubled back on itself with an exhilarating downhill all the way to the finish line.
Crossing the line I was really proud to have finished in 3 hours 46mins even with a little detour of 2 miles. This put me well within women’s gold and was the time needed for mens gold!
Thank you to UK Cycling Events and Wiggle for organising a really good event.
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by hattenburrow | Sep 13, 2015 | Racing
It seems a very long time ago that I was lining up at Battle on the Beach for my first race of the season.
I went up to elite this year which was a bit of a baptism of fire! My first nationals were a real eye opener to the speed needed to be competitive in cross-country. Although the race was really hard I learnt a lot from the experience. I went away and worked on my technical skills.
Over the winter I had been doing some longer rides and found these suited me. I have always found the power and pace of cross-country a challenge but this year decided to try endurance racing.
My first six hour solo was tough but showed me that I could turn to endurance racing. I worked hard to improve my endurance building up from 3 hour nonstop rides to 5 hour nonstop rides. These were hard but I enjoyed pushing myself in a new direction and worked hard on my fitness.
The next challenge was a 24 hour race with Martyn where we got an unexpected 3rd place.
After Mountain Meyhem I had my own time of mayhem with buying our first house my training was disrupted. I decided to use this time when I was feeling rather stressed to concentrate on training and getting used to being on my bike for long periods of time and perfecting my nutrition during those rides.
I entered the last round of the Southern XC series and was happy that my training had paid off when I managed 3rd place.
My next priority race was Torq in your Sleep, my first 12 hour solo. I didn’t really know what to expect but I had a plan which I stuck too and that paid off. I learnt so much from this race like make sure you eat little and often so that you don’t get stomach cramp, don’t take the dodgy head torch light out as coming back to change it costs a lot of time (20 mins to be precise).
The next few months I will be working on my endurance and stamina clocking up the miles and building a good base over the winter.
My aim for 2016 is to race the Trans Alp and continue to improve on my endurance results from this year.
Thank you to my coach Mark at Velo coaching for your help with my training.
Thanks to my sponsors Grip Grab and Bike Fixers. Thanks to Silverback for my brilliant Syncra which has kept me competitive all year.
If you would be interested in supporting me in 2016 please contact hannah@peal2pedal.co.uk
