by hattenburrow | Feb 11, 2014 | Adventure, Inspiration
Sitting in the UK dreaming and planning a trip to Thailand was great fun. Waking up with the realisation that you are now in Thailand was a whole other level of incredible excitement, and after long nights/days sleep in Bangkok our adventure begun with a 4am plane journey.
We arrived in the mist of the rainforest, quickly stashed our bags in our room and ventured out into the jungle, it was incredible. I’ve never seen so many trees and flowers and so much water! A moment of not looking where I was going ended up with a leach clinging on to my big toe, lucky a quick reflex and determined not to end up having to have it burnt off, enabled me to shake the little bugger off! We trekked to a waterfall which was stunning.
On the way back from the waterfall two Thai boys on mopeds roared up to us and stopped to ask if we wanted a lift. Deciding the walk seemed rather far, we went for it and hopped on, I shot off into the rainforest on the back of a moped as I watched Martyn’s (my partner) moped slowly drift from view as we were going much faster. I thought about what I learnt at school about not talking to strangers, now I’m on the back of some guy’s bike in a foreign country, probably not the best idea in the world!
Arriving safely back to two feet again the language barrier didn’t seem to stop my new Thai friend and I chatting whilst we waited for the others to catch up.
The next day we went elephant trekking, elephants are mystical creatures, so big and awkward looking and yet graceful and friendly at the same time. Sitting on top of our new elephant friend we trekked through the plantations of rubber plants and bananas. The elephant’s master walked alongside and shouted things at the elephant who responded accordingly, very well trained elephants!
No More Jungle Adventures
Leaving the jungle was a sad day, we had made some great friends both human and animal! But our adventure went on as we now traveled to Koh Yao Noi which means Little Long Island (I will let you work out why) Arriving at the jetty from Phuket we rented a scooter to get around, this was a new learning curve for me having not really ever been on and never driven a scooter, Martyn picked one with gears and assured me he would ‘teach’ me how to ride it!
Ulmars nature lodge was a picturesque yoga retreat on the side of the island. The huts were made of bamboo and inside there was just enough room to walk down the side of the bed to the ‘ensuite’ by ‘ensuite’ I mean a toilet sink and shower in a concreted area out the back!
We had come to Koh Yao Noi to deep water solo, which is where you climb and then when you get tired or as high as you can go you jump into the water. Frustratingly the first two days on the island the rain had held us up and although we were enjoying the tranquility of the island, where there seemed to be only a handful of people, the need to adventure was starting to make our paradise island a little too small.
I woke the next morning half expecting to hear the pitter patter of rain drops on the roof of our hut but there was nothing, silence, I peaked out of the curtain to see beautiful blue sky and not a cloud in sight.
Wolfing down breakfast and jumping on our bike after checking twice that we had packed everything, we made it to the jetty in time to grab some lunch (fried chicken on rice with some kind of vegetable, pineapple made into handy to eat sticks and soup in a plastic bag). The long tail boat chugged out into the calm, inky blue water. The scenery was breath taking in every direction there was lush green islands and sandy beaches.
Rock Climbing and Diving
After a while the boat slowed and we helped to pull sit on kayaks off the roof of the boat and paddled up to the first climb. Staring up it didn’t look like much and I felt confident about climbing. It wasn’t until I watched Martyn try and balance between the wall and moving kayak which kept getting picked up by the swell and pushed into the wall that I realised this was no walk in the park. The rocks up close where gnarly and sharp from years of sea crashing into them. Finally he made the leap and shouted back that he was okay so I got out the camera to film him, he made it look so easy, but then he tended to make everything look easy. He traversed across and up about 8 -9 metres and then shouted to me to take a picture as he jumped.
My turn! As the kayak got closer to the wall I pulled on my climbing shoes and assessed the wall in front for the best route up, suddenly staring up at the wall it looked huge and I couldn’t see how on earth I couldn’t make the jump Martyn had, standing up on the kayak nose and touching the rock it was wet as well as sharp. “Oh great! what a barrel of laughs this is going to be ! ” I thought, as the swell made me practice the splits as my hands were perched on the rock. With one foot below and the other tantalisingly close to taking a dip I made the decision to go for it and with a leap jumped to the rocks.
Scaling the wall was a lot easier now and I quickly progressed around and up where I had seen Martyn go. I decided not to go so high, with my Dads voice in my head saying “just remember once you have climbed up you have to jump off”. Not being a fan of usual abseiling when climbing this was sound advice as when I turned to jump off, even from around 3 metres up it looked scary! I decided to traverse a little further round and down slightly, this seemed a lot less scary but still I couldn’t bring myself to let go of the rock. Now with an audience of Martyn, the captain of the boat we arrived on and our guide, and with lots of encouragement I shut my eyes, held my nose and jumped.
Overall Thailand gets an A from me. It’s such an epic country and there’s a whole load of things to see and do. The people were also so, so friendly and always seem eager to help where they can.
If anyone has any questions or would like some insights into arranging a trip to Thailand and what to do when getting there please let me know in the comments below.
by hattenburrow | Feb 8, 2014 | Coaching, Training
Last week I revisited the incredible team at Surrey Human Performance Institute for a vo2 max test. My last one was in June, when my vo2 max was 47.5 at a power of 240 watts. I was in the middle of my racing season so took on board the new training program as much as I could but with races every other weekend this wasn’t always easy. Have a look at my plan here.
When my season ended in September I really concentrated on performing anaerobic threshold sessions at a hear rate of 150 – 155 and a wattage of 180 – 200 watts. I have been doing one or two of these sessions a week along with hill sprints and strength and conditioning to build the power in my legs, i am now going to change tact and concentrate on getting in a long endurance ride every week and increasing my leg speed on tempo rides when my heart rate will be low and in a fat burning zone and my leg speed high. This will improve my oxygen use and my cycling efficiency.
After my latest VO2 max test my new VO2 max is 50.7 at a power output of 280 watts. This is a great improvement and i feel happy that all the hardwork working at AT has paid off! I think it also highlights the importance of knowing your numbers and working within heart rate zones as my performance has improved, lets just wait and see how this transfers into racing!
My new anaerobic threshold is 229 watts and a heart rate of 145 – 150. I am now working on my new training program ready for my first race in March.
by hattenburrow | Jan 1, 2014 | Nutrition
Protein supplements Powder and Bars.
Training sometimes feels like the easy part, it’s simple you have a programme you put the effort in, you get the results out (sort of). The difficulty comes in finding good nutritious, quick food to eat around my training.
I have tried many products during training. When I first started I headed off to Holland and Barrett and got a couple of protein bars and energy gels to try whilst I was training to see what brands were good.
I found the protein bars I had brought all had a tough texture a bit like chewing on a cows butt! They left me bloated and not wanting to eat a meal which meant my nutrition was suffering because I couldn’t get enough nutritious calories in.
I tried protein shakes and found these to be a lot easier and used one from Holland and Barrett after my first race as during training it had been fine, however after racing it did not agree with me and left me again with the awful bloated feeling.
The search for good protein!
I did some research online and spoke to friends who recommend Science In Sport REGO I tried it with milk and also with water and found it had a smooth consistency was easy to drink, tasted good and seemed to help with my recovery as I could train each day and felt like I was getting stronger.
Protein shakes are great for after training and races as long as you can keep the powder and water/milk separate and mix just before you want to drink it. Sometimes this is not easy when it’s hot leaving water or milk in the car is not always a good idea and a warm protein shake is not present! This is where a protein bar comes in handy. My experiments with Holland and Barrett ones where no good and if had given up on the idea of finding a good one until I got a sample from Zip Vit, the chocolate orange protein bar was totally different to anything I had tried before it tasted or chocolate orange and not protein which was a great start and the consistency was less chewy and didn’t leave me feeling bloated.
Over all I think both bars and shakes have their place in the diet of an athlete. Bars are quick and easy but personally I prefer protein shake and to eat something wholesome too.
by hattenburrow | Dec 16, 2013 | Biking Adventures, Kit Reviews, Nutrition
The day started early, leaving the house at 7.00 to drive down to the New Forest to take part in our first Sportive. I had convinced Martyn we should do it together and that we wouldn’t race it but just enjoy it, I wasn’t until we arrived that it became apparent Martyn had other ideas!
Arriving in Brockenhurst it was great to be back where I had spent so many days training last year. I love the New Forest it’s one of those places where you can ride for miles through different landscapes from heathland to forest, the scenery is always changing and hills spring up out of no where.
We set off on the Epic route which was 35 miles long at 9:45. The course meandered through forest and heath using the main forest tracks linked together by the odd road section. It was great to see so many people of different abilities doing the same ride, all out to enjoy the fresh air with friends on their bikes, it reminded me of The Ride London back in August which had the same feel.
Martyn soon picked up the pace and we seemed to be eating into the miles, to get ‘Gold’ you had to finish in 3 hours 50 which seemed fast for an off road race and like I said we were taking it easy, or so I had been led to believe !!…
The first food stop was at roughly a third of the way round, there was lots of snacks to choose from and I had half a banana and tried one of my USN Vooma caffeine gels, which USN had kindly given me to test during the event. I had used other brands of gels before in my XC races but not during an endurance event. As we were stopped I could open with my hands, but usually during a race I would do this with my teeth moving. I think from the way the packaging is designed it would be easy to open with teeth and shouldn’t spew out over you before you can eat it which is a bonus!
The gel was mocha flavour, not being a coffee drinker I was intrigued to see what this tasted like! it tasted like it smells when you walk into Starbucks with a hint of chocolate and a warming feeling. What I liked about this gel is that the texture was nice, some can be too sticky and leave your mouth feeling dry but this did not, which is a real plus for me as there is nothing worse than having a sticky horrible mouth when your racing and breathing hard.
The gel contained 24g carbs which is good for the size of pack and I would have been able to fit a couple easily in my jersey pocket.
As with most other gels if taken, it contained a mix of carbs and electrolytes which is great because it means you can take it just with water, saving you from having to buy energy drinks as well, and for a racer on a budget like me that’s a great option!
The gel seemed to kick in after about 10/15 minutes and I felt like I had an extra boost of energy and was able to push hard which was good as we had reached the hilliest part of the course and the extra energy helped me keep up with Martyn who was setting a medium/fast pace.
I only took one gel but think that if you needed to take them more regularly it would still taste and be fine. Some gels, if i take them too often don’t agree with my stomach but this seemed fine and I would be keen to try during a XC race where I usually take one per lap (every 30/40 mins).
The miles seemed to fly by as we got close to the end. We chose not to stop at the next feed station and pushed on, we were doing very well until we got about 8 miles from the finish and I heard this shout of ‘stop’! from behind, Martyn had a puncture! We quickly pulled out a new inner tube and got it changed but had some pump issues. Luckily a nice guy and his little boy stopped and lent us their pump. Once sorted we continued in having lost around 10/15 minutes, we pushed a little harder, but now raining slightly as well we were keen to see the end and a nice hot drink! It seemed like all the drama was going to happen in these last few miles as we went flying down a hill and it was my turn to shout stop! Martyn pulled up and pulled along side him, not able to open my eye because I had so much grit in it, not ideal. After a brief stop we were back in and eased off slightly and enjoyed the last part of the course.
We crossed the finish line in 2 hours 50 minutes travelling time which was a great achievement for our first sportive and meant we were comfortably within the time for a gold finishing position.
For anyone thinking about doing an off or in road sportive I would say go for it! It’s a brilliant way to get out and see new areas you wouldn’t usually cycle in and also a great sense of achievement to finish.
My tips would be take lots of layers, even if it looks like a nice day the weather in the UK is unpredictable especially in winter! Drink plenty, staying hydrated is important so make sure you have at least one bottle of water with you. If you’re doing a longer distance than you are used to make sure you have some decent padded shorts and chamois cream or Vaseline to stop any irritation. Take two snacks with you incase you get hungry in between feed stations, peanut butter sandwiches are great, as are bananas and gels. I can personally recommended the USN Vooma mocha gel it kept me going to the end.
by hattenburrow | Dec 16, 2013 | Biking Adventures
Crooksbury Conservation Area is located in the peaceful, picturesque Surrey Hills just outside Farnham. It is an expanse of wood and heathland with Crooksbury Hill being a prominent feature on the landscape. It rises steeply to the south from 110m to 162m above sea level. The views from the top, once you make it, are incredible and stretch far out across the South Coast in both directions. On a clear day you can even see Spinnaker Tower at Gunwarf Quays in Portsmouth. – Read more here.
