by hattenburrow | Mar 30, 2023 | Adventure, Biking Adventures, Uncategorized
On Saturday I stepped way out of my comfort zone and did an adventure race. The
Burn Series in Bath was made up of mountain biking, trail running and kayaking. All whilst navigating to check points marked on a map!
This was my first race since having Ffion and the nerves well and truly set in from around Wednesday leaving me feeling very unsure about whether I could actually do it.
Race day came, the car was packed, and we set off for Bath at 6am to start racing at 9:30.
The first thing I had to figure out was my route for each activity – something I’ve never had to think about before. In cross country mountain biking you just follow the arrows and stay within the tapes this was a new challenge and one that made it quite tactical as it turned out!
Everyone was given a kayak slot and mine was in the morning which meant I would run first so I could run to the kayaks. I had always wanted to bike first as that is my strength, but soon switched the gears in my head to feet first then pedals as we set off from the start line.
I had highlighted the route on my map but soon found running, looking at the map and trying to look for check points was rather a lot for my brain to compute. The result was me missing my first check point and ending at the canal… Oh well, this is where I wanted to get to anyway right!?
The kayak section was fun, having not been in a kayak since I was about 14, I found my body seemed to remember what to do and the Pilates certainly helped with the core strength. The main challenge with the kayak leg was actually a very angry swan who stopped me from getting my third checkpoint! I decided being dry and not bitten by a swan was better than trying to battle my way past it.
Once back on dry land I did procrastinate about doing more running. After a minute or so of procrastinating (I really must stop doing this) I decided to stick with the plan and go get my bike. In hindsight this was silly as I retraced my steps when I could have run past more running check points back to my bike on a flatter route.
Back at the main transition I got my bike and headed out to collect as many bike check points as I could. I decided to go for the highest scoring checkpoint first and made my way up some super steep hills to get there. Quick picture at the top and a text to Emyr to say there was a nice park for Ffion to run around and then I remembered this is a race – I should probably get on with it! Back on the bike and into a long spooky tunnel that reminded me of a similar one I had raced through in the Alps. The cold air surrounded me and every now and then you would see an eery shadow and have to dodge dog walkers. At least in the alps all the bikes were going in the same direction.
This was a great cycle route which took me all the way to the furthest check point from where I had just been, only to realise I had missed one and you guessed it! Retraced my steps again… I started to realise I needed to be more tactical and just head for the bigger point check points so with this in mind amended my route. This would have been fine but in my rush to do so a trail I thought was bridleway turned out the be footpath so once again I back pedalled.
All in all, I managed to get every bike check point bar 4 so I was happy with that! During the ride I rode down streams and up steep gravel bridleways, down awesome muddy descents and at times a few technical downhills. The riding was awesome if not slightly hillier than I expected!
After six hours racing, I made it to one last check point before crossing the finish line. Completely exhausted but riding on a high from what I had achieved.
I learnt a lot in these six hours, route planning needs more attention, look to get to the big scoring check points and I need to learn to run uphill!
Thank you for a great day out!
If you would like to find out more about these races go to www.burnseries.co.uk for more information on the other race sin the UK.
by hattenburrow | Aug 2, 2022 | Biking Adventures, Coaching
Hit the trails this summer with our highly qualified and passionate coaches. Ready to take your young mountain bikers skills to the next level. We have camps for all abilities and our aim is to deliver a fun
filled session which builds confidence and ability riding off road.
Get on your bike this summer, join our mountain bike camps for children aged 6 to 15. The aim of our camps is for children and teenagers to learn in a safe and fun environment. Enjoy time outside and get to meet
new friends all whilst learning how to be a better mountain biker.
Mountain bike kids camps based from Queen Elizabeth Country Park, we offer fun filled coaching sessions for children 6+. Bookings open now.
Beginners Camps – on these mountain bike camps for beginners we look at the principles of riding a bike off road safely from body position, pedalling and gear selection. Our beginners camps tend to be for riders aged between 5 and 8 years old. However if you have an older rider who is not used to riding off road we would suggest starting here.
Intermediate Camps – these are perfect for riders aged 7 to 11 who are used to riding off road single track trails graded green and blue. On our intermediate mountain bike camp we shall build on their skills working with each young rider to improve their bike handling and confidence. Techniques they may learn could include front wheel lifts, manuals and track stands.
Advance Camps – For riders over 11 years old riding blue and red trails with confidence. On these camps we may include the fundamentals of jumping, race practise and drops. These camps are sometimes run from a private location near Frimley or from Queen Elizabeth Country Park.
All sessions are designed to be fun and challenge all abilities of cyclist. By keeping the groups small we will work with each young rider to help them achieve their full potential.
Adventure Rides – Come and explore the South Downs National Park with us, mountain bike adventures for the over 8’s. Rides will include basic map reading, plenty of rest and snack stops, mountain biking related games, basic map reading and trail skills as well as the chance to have a real outdoor adventure. Our 3-hour adventure rides are suitable for competent riders, able to use their gears effectively, over 8 years old, riding blue trail centres with confidence on both the ups and the downs.
by hattenburrow | May 17, 2022 | Uncategorized
Hey everyone! My name is Rafe, I have been riding bikes since I was 10 years old, I started racing at 15 with Pedal Hounds, then Southern Enduro, British and Welsh National enduros and the Megavalanche in 2019. I love coaching and getting people out on their bikes to explore the great outdoors. I love being up in the mountains and my favourite place to ride is Cwmcarn in South Wales.
What’s your one mountain bike top tip?
Keep your eyes looking up and down the trail – you go where you look.
What’s your favourite bike part and why?
My brakes because they don’t hold me back or slow me down!
Dream riding destination?
Queens Town New Zealand
by hattenburrow | Apr 14, 2022 | Uncategorized
There are times in UK winters when you think, could this get any colder/wetter/more miserable? Will the trails ever be anything other than slop again? Ok, riding in the wet can be fun and sliding around or just getting down some tracks may be an achievement. But there comes a point when all the kit cleaning (and bike maintenance) starts to wear thin, and the motivation to focus on your riding drains away…
So what can you do about it?
1. Goals – Name it & Nail it!
Everything else stems from this. If your goal for MTB riding is to maintain health and fitness then it’s simple enough to switch out riding for indoor training when you’ve had enough of bad weather. There are plenty of guides and plans to help you with this, which should basically amount to ‘Get Fit, Get Strong’. When you get back on the bike your skills will be a bit rusty, but it won’t take long to get to where you were before.
If you have specific goals, such as preparing for events or races, or achieving a certain skill level, then it’s important to think creatively and get intentional. Your goals need to be directly related to your event. For example, I have two goals for next year. One is to get improve my speed on faster slick downhill tracks, something I struggled with last year. The other is to get a top 3 result in my category at the Kirroughtree PMBA race; a race which suited me and I enjoyed.
2. Skill Progression – 1 step forward…1 step forward
If you have competitive or specific mountain biking goals then skill progression is essential.
In skill development, there are four key concepts to consider:
- Variation – Taking different approaches to the same learning task can improve flexible thinking and problem solving. When external factors become a problem, you need to find ways around maintaining a schedule .
- Specificity – If your training is not specific to your goal, then you could end up making zero measureable progress. This means training needs to be both rider and event specific. On a psychological level, specificity can be seen as meaningful and purposeful practice.
- Frequency & Intensity – Skills are not acquired linearly, and can happen in jumps and steps. If training is not frequent or intense enough, then progression through these steps could be so slow that you don’t progress at all.
- Simple vs Complex Skills– Simple skills can often be practiced out of context in a predictable environment, whereas complex skills are much closer to the environment your goal is focused on. For example, learning to jump by bunnyhopping over a stick, is a simple skill or technique. Clearing an unfamiliar jump, on a wet downhill track, with a technical steep run in, is a complex skill. While these two actions have aspects in common, there are some key technical differences.
You also need a way of measuring progress. My focus is on racing, so the key outcome to measure is speed. But it’s also important to have a variety of different measurements, both quantitative and qualitative. So, I also want to improve at jumping, which I can measure by comparing videos of me jumping with a better rider. Or simply noticing how comfortably I ride jumps on a particular trail.
3. Fill Up the Willpower Tank
Your training should be rewarding and enjoyable. Everyday, we have limited willpower and mental energy. So when you are running low on motivation it’s important to decide whether what you are doing will spend reserves or replenish them. The most specific sessions you do should require the most from you. There is little point putting all your energy into sessions that don’t give you measureable progress. On the flip side, sessions that are not very specific but are fun, will keep you motivated and interested in your riding.
Confidence is also an important factor. Training that focuses on your weaknesses can be demotivating and progress can be slow. So make sure to mix up your training with aspects you enjoy.
If you are want to see real progress towards your goals you need creative and purposeful training exercises. They need to be challenging and specific, and cover both simple and complex skills.
The key thing to getting this right is properly understanding the demands of your event and being intentional about how you will improve. This is where outside input can be really helpful. An expert rider or coach, who is able to help you identify what the key areas of improvement are for you.
Have something solid to work towards. A number. But make sure its specific. Its tempting to gravitate towards the easiest thing to measure. So for an intermediate level downhill rider i think it’d be more helpful to measure time gains on splits on a variety of features and track sections, than improvement in bench press 1 rep max test. It might seem like a lot of effort you will be measuring fractions of a second. But with a video analysis App and practice, its not that hard.
Or for an XC racer, it maybe tempting to set your primary goal as improving your FTP in a Wattbike test. But it may be better to measure your pace on specific sections of a climb and descend lap over multiple consecutive repetitions. Not only will this give an indication of endurance, but also technical/tactical ability.
You can still measure those other things, upper body strength & aerobic endurance, but making it your primary focus may draw away from the key area for improvement.
These two examples, are very specific exercises, largely focused complex skills. You can also do a simpler exercise working on a specific technique, such as a slalom on flat ground to work on cornering, or some trials skills to work on balance and weight shift.
5. Embrace the Slop
Bad weather tends to come with an unpredictable environment: dark, wind, rain, wet mud, slippery roots, maybe even snow and ice. Riding in challenging conditions will help you to be more responsive to your surroundings and better at interpreting what’s coming up in the trail ahead.
Much of our vision is created by our brain guessing what’s in front of us, as we are not capable of processing all the visual information that enters the eyes. A key skill in both Enduro and Downhill is reading the track intuitively and responding with action. Reduced visibility due to rain and mud means your brain has to work harder and rely on intuition and feel. Feel, being the physical sensations through contact points and balance (or proprioception). Think about your own experience of riding wet off-camber roots compared to dry conditions. Your line wavers as the bike slides underneath you, so you have to be loose gently adjusting where your weight is on the bike, looking ahead focusing on your exit. The more you ride in these conditions the more in tune you will be with the bike.
Maybe it’s time to embrace the slop?
I’d love to hear comments on winter riding. What helps you keep motivated?
by hattenburrow | Apr 2, 2022 | Nutrition, Training, Uncategorized
There are barely a handful of sporting activities which come as close to mountain biking for physical demand. Since mountain biking joined the Olympics in 1996, riders have since chosen to specialise in either cross-country or downhill disciplines.
Both downhill and cross-country disciplines include high impact and require sharp reflexes. Fuelling both brain and body right is essential.
To stay at peak performance, the following five foods are absolutely essential for a mountain biker’s diet.
Whole Grain Breads
A hearty nutrient-dense carbohydrate, whole grain bread tastes great and is incredibly versatile. Like other carbohydrates, whole grain bread offers slow release energy throughout the day to compliment your calorie rich snacks.
It’s not so much the bread itself but the whole grains which offer the best nutrients. These nutrients include:
- Protein – great for muscle recovery, particularly after an intense ride.
- Fibre – essential for smooth bowel movement, keeping you feeling light and comfortable.
- B vitamins – great for energy levels and brain function, helping you think sharp.
Commonly considered a superfood, yet often left out in a western diet – whole grain.
Carbs really are king, and your body can consume around 60g per hour so pack a sandwich for a mid-ride break to aid recovery and support muscle growth.
Lean Meats
Or alternatively eggs for vegetarians. Lean meats which include beef, lamb, veal, chicken and most seafoods offer the best post-ride recovery nutrients. Particularly chicken and fish offer a low-fat / high protein mix which aids muscle recovery and will digest easily.
The western diet has moved towards stocking up on lean meats in the evening. However a regular serving of lean meat throughout the day is highly recommended particularly if you train daily either on the bike or in the gym.
For the best combination of fats and oils whilst keeping the environment in mind, I would recommend eggs for breakfast, fish or nuts and seeds during lunch and chicken in the evening.
Porridge
With any luck, you have slept a solid 8 hours prior to competition day with plenty of deep REM sleep. Even if you haven’t slept, don’t worry as a porridge breakfast will put things straight. Or even better – porridge with banana provides the ultimate slow release energy throughout the day. If it’s a competition day, make sure you’re eating no less than 2 hours before you start riding.
Gone are the days of boring breakfast – try adding banana and honey to suit that sweet tooth and increase your energy.
Finally, to aid digestion make sure you drink at least a pint of water with breakfast. This combination will keep you feeling light and agile whilst providing slow-release energy throughout the day.
Jelly Sweets
Particularly on a 2 to 3 hour cross-country ride, even the biggest bowl of porridge won’t keep you fully energised during your ride. Jelly sweets (which have gelatin-free vegetarian alternatives in most supermarkets) offer a lightweight yet dense source of quick release energy which is high in calories.
My recommendation would be to pack these sweets without a bag in a handlebar bag or small back pocket in your shorts. A decent handful will do the trick and can be accessed without having to stop for long and lose time.
Raisins
Raisins prove particularly effective if, like me, your stomach doesn’t agree with energy gels or similar products. Similarly to jelly sweets, raisins are easy to access and are calorie dense, however what makes them unique is that they are stacked with carbohydrates.
Raisins are easy to eat on the go and packed with nutrients.
My recommendation would be to wrap up individual portions of raisins, nuts and seeds in foil and eat one portion every 20 to 30 minutes. This way, you’ll never feel hungry and you will assist that slow-release energy from your hearty breakfast earlier in the day.
In Conclusion
A high performance diet is achievable by any kind of rider with any diet requirements. The key then is to plan your food into pre, during and post ride with two goals in mind: to offer slow release energy throughout your ride, avoid hunger at any point and aid recovery following your ride.
Written by Aled Nelmes from trade bike supplier Mackadams
