by hattenburrow | Dec 26, 2017 | Biking Adventures, How to, Nutrition, Uncategorized
This post is a little different instead of a story of adventure I asked Michelle Reed creator of Basecamp Nutrition, bad ass mountain bike racer, and of course super team mate for the Bike Trans Alp to share some nutritional wisdom and recipe selection to getting those pedals turning through the winter.
But first.. an introduction from team Basecamp.
Hi everyone, my name is Michelle.
I am a South African currently living and working in Germany. I am a qualified BSc (Hons) Nutritional Scientist and currently completing a Nutritional Therapist diploma. I have a great passion for living a healthy lifestyle and helping others create the same for themselves and their families.
My aim is to further my studies to become a sports nutritionist and to always keep up with the latest and greatest in the world of nutrition, to educate those who require my services.
Remember health is not a diet, it’s a lifestyle.
Hey guys, my name is Tom.
I am currently living and studying in Bayreuth, Germany. I am doing my masters in Sports Economics with a focus on competitive sports. 
As a competitive cyclist, currently riding for a German mountain bike team, Kreidler, I have gained a lot of experience regarding what to eat and what to avoid.
With all the knowledge Michelle has and my experience as an athlete, we hope to present you with a lot of great recipes that will support your healthy lifestyle.
Never lose the fun when cooking and eating! The recipes presented here should only give you an idea. You can (and should) adapt them to your very individual taste.
Healthy recipes for winter training
In my (Michelle’s) opinion an athletes performance revolves around 3 aspects; head strength, physical fitness and nutrition. Nutrition is one of the easiest ways to help improve performance and keep your body well conditioned.
Training through winter is never an easy process and it is the time of the year when many are preparing for their upcoming season. Come rain or snow training comes first to ensure you are earning that 1% over your competitors. The long hours in the saddle are accumulating to set up a strong base for the new season.
With intense training and a change in conditions, your body is put to the test in more ways than one, which makes taking care of it highly essential. This means supporting its processes in order to ensure that you are recovering quickly and not catching any colds along the way.
As a natural process with the increase in training, comes an increase in cortisol and inflammation. Cortisol is a stress hormone that is not only secreted at the sign of a stressor but also during intense and prolonged exercise. This natural increase has a tendency to lower immunity, which is why during this time many athletes battle with illness.
In order to help support your body by strengthening immunity, aiding digestion and absorption of nutrients and regulating inflammation, it is important to eat foods that hold the properties to do so.
Here are the links to our healthy recipes to keep you going through winter.
Breakfast – Warming raspberry oats
Lunch – Broccoli salad
Dinner – Pumpkin soup
by hattenburrow | Dec 19, 2017 | Biking Adventures, Inspiration, Uncategorized
In 2016 a couple of friends had completed the first ever Alps Epic, having followed their progress I decided this was the event for me in 2017, so when I noticed the early bird offer of €500 I entered straight away.
The Alps Epic is a pairs event but I hadn’t even thought that far ahead yet and just entered with a plan to sort the partner bit out later.
After posting on Facebook that I had entered I got a message from a friend who I had been riding with a while with a local club and within an hour he had entered as well and that was the partner issue sorted.
The next few months didn’t really go to plan with training and I will be the first to admit that I wasn’t anywhere near as well prepared as I could have been.
Jump forward to June and after a full day at work the car was packed up and off we headed to Dover to get a 10pm ferry to France, I then drove through the night until we reached a town called La Plange which was around a 4-hour drive from the race start, we had 2 nights here before then driving down to the start town of Montgenvre.
One of the first things we noticed was how cold it was at 1800m plus above sea level where we were staying which got me concerned as I didn’t really have any warm clothing with me except a Gillet and a waterproof top, so on route to Montgenvre we stopped off in Val D’isere and I managed to get myself a warm top.
The sights on route driving through the Alps were amazing and the #cantcopythealps is very fitting, for anyone that has never been it should be a must on your list of places to visit.
We arrived in Montgenvre and found our accommodation for the night, this night was €50 for the night and included food as well which was perfect so no hassle as this would be where we would stay for the next 3 nights.
We completed our registration and collected our packs and numbers.
Stage 1 was a short Prologue stage and didn’t start till the afternoon, I found this really tough, a combination of the altitude and heat, yes after all my concern a couple of days earlier of it being cold, it wasn’t it was really warm, mid to high 30’s every day.
After finishing stage one I noticed my chest felt tight, I thought nothing of it as it had happened before and I had been told by the doctor that it was probably just a cramp and nothing to worry about, it settled within mins so I thought nothing of it.
The next day was the first proper stage, loop back to Montgenerve of 61 Km and 2750m of climbing starting with a 7km climb.
All started off well and we got into a good rhythm on the climb until James chain snapped, after quickly fitting a power link we carried on and soon reached the first feed station, we didn’t take much as both still had a fair amount in our camel backs and there was another feed station in 20Km, so off we went onto the next climb before our first taste of the proper descents, tight switch back after tight switch back.
We passed through the time cut off point and started the climb to the next feed station, this is where I really began struggle and noticed I had the route sweeper and medic for company on an Ebike.
I pushed on to the feed station and by the time I made it there I was not in a good way, I sat down in the shade and took on some fluids and food as the medic checked me over before telling me I needed a drip as I was very dehydrated.
They called down to race HQ and another medic arrived and took over, allowing him to carry on following the route, James also carried on and finished the stage.
Meanwhile I had a drip put in at the feed station and was taken back down to the race finish in a 4×4.
At Race HQ I was given a once over by the event doctor and ate his salted crisps before being given the okay to carry on the next day.
The next day the plan was a different one and I took 3 litres of Torq Energy in my camel back and 2 x 750ml of Hypotonic drink in a bottle, by the first feed station a lot of this was gone, we filled everything back up and carried on. Unfortunately, we missed the cut off by a matter of minutes at the next feed station and couldn’t carry on the stage.
Day 4 was a much better day and we started well, apart from forgetting my gloves which led to some sunburn on the backs of my hands. We settled into a long climb at the start and the descents again were incredible and like nothing I have ridden before, this included a full on bucking bronco moment at 30mph that I somehow managed to keep hold of. The 29er carbon Hardtail was defiantly not the bike of choice for this event. We completed stage 4 in 7 hours 40 minutes.
Unfortunately, I was still struggling with getting my breath and even walking upstairs or a slight slope was hard work let alone riding a bike for 7-8 hours, I was also bringing up all kinds of funky stuff when I coughed! So, after a chat with James and the event doctor I decided to miss stage 5 and see how I felt after that.
So, I spent day 5 helping the organisers with laundry and whatever else I could do to help, unfortunately I was still not feeling any better for stage 6 so I sat it out and let James ride with a couple of guys from Oxfordshire with a team name of the Gnarly Nutters.
I was gutted to have missed the finish of the event but sometimes you just know something isn’t right.
The after party was great with lots of free beer and a huge BBQ. The food and hospitality throughout the event was incredible and everything was taken care of from your laundry to your bike.
At the end of every stage you racked your bike, it was then taken and washed before getting a once over from the team of mechanics before being taken to the over night secure storage area, all you had to do was check your tyre pressures and lube the chain and away you go again.
There was also massages at the end of the stage all included in the price and a huge buffet of food to refuel you along with an evening meal and huge and varied breakfast every day.
Everything was thought of and done for you, all you had to do was ride your bike, eat, sleep and repeat.
On returning from the event I visited my GP and was given an Inhaler and have since been diagnosed with exercise induced Asthma.
This is defiantly an event that I will be coming back to again maybe as a mixed pair with an eye on a podium.
I have learnt so much from this event and hopefully it will all help me in my next challenge.
Next year I am taking on the Transpyr solo, but I’m not making the same mistakes again. I was nowhere near well enough prepared physically and the work on that has already started with the help of my new coach and Mountain Bike Stage Race and Marathon Racing legend, Sally Bigham, who is really starting to put me through my paces and will have me in the best shape I can be in come June 2018.
I have also changed bikes and I’m now on a Santa Cruz Tallboy 2 full Suss with dropperpost as opposed to a Cube carbon hardtail 29er.
Camping and Mountaineering
by hattenburrow | Nov 28, 2017 | Adventure, Biking Adventures, How to
Winter riding doesn’t have to be a frosty affair it can be good fun and very beautiful especially if you are prepared.
“If you fail to prepare, you prepare to fail”
My advice would be look at what rides / training you want / need to do then head to trusty (or not so) BBC weather forecast and look at the week ahead this will help you plan longer rides on days when the weather is better and shorter sessions in the rain.
One thing to mention on this is that if you’re doing sprints, wet / icy weather and slippery roads are not a good combo so be ready to change your session accordingly if you can be flexible in your training around the weather and expect that, it will rain, you will get wet and it may be cold for the first 5 minutes until you warm up then riding will be enjoyable.
It is true what they say there is never the wrong weather just the wrong gear.
My top kit list would be:
- Grip Grab overshoes – warm and dry feet make riding in wet and cold weather so much more comfortable. Make sure you buy a size that hugs your shoes I recommend The Hammerhead, it is a warm and waterproof coated neoprene winter shoe cover. Designed and tested to keep your feet warm and dry in wet and cold weather conditions.
- Altura Night Vision Evo jacket this versatile jacket is labelled for ‘commuting’ however I love mine for every occasion it’s great for training the big vents on the sides give adequate breathability whilst knowing I have the waterproof and high visibility factors Altura say: The Night Vision Evo features lightweight, waterproof, windproof and breathable fabrics in a soft touch 2 Layer Altura Shield™ EVO fabric, which help to keep you both dry and warm on your rides. You then have the benefit of critically positioned reflective details and an ingenious integrated i-Lume™ rear flashing light to ensure you are easily seen. With the addition of NV360° performance you have 360 degrees of reflectivity for maximum after dark visibility from all angles.
- The cloudburst glove from Grip Grab is waterproof and windproof glove, like slipping your hands into hot water bottle covers whilst you ride with a soft fleece lining. The OutDry® Waterproof and Breathable membrane makes the Cloudburst gloves that will serve you well as an all-round high-end glove.
Riding through winter tips:
- Early mornings are stunning wake up and get out before the sun rises and watch it come up also a bonus around Christmas is seeing everyone’s Christmas lights!
- Put a little warm water in your bottles if riding in freezing conditions to stop it freezing.
- Get your kit on the radiator ready to go!
- Check your tyre pressure riding in a lot of mud – decrease the air in your tyres to help with grip
- Get a good pair of lights, ideally helmet and handle bar Exposure lights are fantastic but pricey for a cheaper option search amazing from 1000 lumen lights
- Invest in thermal underwear and a good rain / windproof
- Let people know where you’re going and how long you will be out
by hattenburrow | Oct 29, 2017 | Biking Adventures, Breeze
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Hello! I hope you are having a fine weekend outside enjoying the warm Autumn weather we are having at the moment. I just wanted to share with you something exciting! Over the next few weeks I have some fantastic guest bloggers writing about their adventures outside by bike, fell running, on two feet, the best wild camp spots and other adventure activities to try out in the UK.
I hope you enjoy.
Firstly, I was delighted to be asked to write this guest blog as it acknowledges my new status as a ‘cyclist’… For a fat fifty-year-old with serious asthma and a questionable approach to fitness, this is a significant badge of honour that I shall wear with pride.
A couple of things happened this year that prompted me to get on my bike. The first was a serious chest infection that put me on steroids and the sofa for almost two months. This led to a complete review of my asthma with the respiratory team at QA, a change of medication and a new lease of life.
The second was my fiftieth birthday… cue mid-life crisis. However, instead of botox and a boob job I opted for a snazzy new bike. I’ve dabbled with cycling over the last couple of years but I felt ready to move up a gear (pardon the pun).
I hate busy roads and I’m a nervous rider, so I wasn’t comfortable with a fully loaded, curly handlebarred, skinny-tyred road bike. Instead, I went for a nice compromise – the Whyte Victoria. Described as a ‘fast commuting bike’, it’s at the sexy end of the sports hybrids, with carbon forks and a seat that makes your eyes water (but I’ve actually got used to). The tyres are still skinnyish but with enough grip to keep me feeling secure on my local patchwork of country lanes that often feature a layer of tractor mud and downland gravel.
To celebrate my exciting new toy, I signed up for a Cancer Research UK challenge to cycle 300 miles over the month of September. Cycling an average of 10 miles a day means I have got to know every nook and cranny of the Meon Valley – and fallen completely in love with it. With a miles and miles of quiet country lanes to choose from, on a sunny day the Meon Valley is a cyclist’s dream. It’s hilly, but for every climb there is a glorious downward stretch with fabulous views to make the effort totally worthwhile.
One of my favourite routes is what I call ‘my easy 10-miler’, which starts in Denmead and loops around World’s End, Southwick and back via Furzley Road. It’s a pretty ride featuring a vast majority of undisturbed country lanes. I’ve done this ride many times solo, with my husband and recently with the lovely Terri Bryant and the Breeze Network ladies. It’s also a great route to take visiting friends because the climbs aren’t too painful and there are two pubs and one of the loveliest tea rooms in Hampshire en route. See Southwick Village Tea Rooms
The only daunting bit for ‘main road haters’ like me is the short stretch up from Southwick towards Portsdown Hill. I freaked out the first time I saw it, with traffic flying past at breakneck speeds and a VERY LONG hill ahead of me… but that was before I realised there was a cycle lane and I was turning left half way up, before the steep bit!! Back on to an idyllic country lane where I can hear the birds tweeting and can happily natter to my companions – hurrah!
Here’s the route.
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by hattenburrow | Oct 9, 2017 | Adventure, Biking Adventures
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by hattenburrow | Sep 28, 2017 | Adventure, Biking Adventures
My first day in Utah unfortunately was a wash out, the trails around Park City are clay so to protect the trails no one rides in the rain. I was quite happy to chill considering the 7 hour time difference from the UK.
Our guides for the week would be White Pine Touring, based in Park City. They do mountain biking, hiking and climbing in the summer and cat-ski and guiding in the winter. White Pine Touring has been leading Park City’s mountain bike scene since opening in 1972.
During our trip we would be staying in the beautiful Stein Eriksen Residences in Deer Valley. Named after the
Norwegian skier and Olympic gold medalist Stein Eriksen. He went onto become ski-school director and ambassador for many ski areas across the United States. The residences sit overlooking the valley below, this five star luxury ski in – ski out hotel, with awesome access to hiking and biking in Deer Valley and Park City.
I was keen to get riding and take it all in. For the duration of the trip I would be riding a Santa Cruz 5010. This stunning all mountain bike was super light carbon construction, came with 130mm Fox Rhythm fork and SRAM NX 1×11 drive train on a 27.5 wheel.
Saturday mountain biking begins at High Star
After a great nights sleep only waking from 3 to 4am and then again at 7, we had breakfast bagels at White Pine before heading out on the 30 minute drive to High Star Ranch. These trails were built by Derek Thomson of Sagebrush Trails.
We started our climb up the trail on singletrack switch backs with a few rocks scattered here and there. It was a leisurely climb and not too steep at the top. We started the sweeping descent down, very much like the up, this trail was a mixture of sweeping bermed corners, rock gardens and natural features. I loved the pace of the trail it felt more natural than a flow trail with obstacles to work your way round and interesting features to look out for, it kept me on my toes all the way to the end and left me wanting more.
Lunch was fantastic at the ranch, there is a restaurant serving delicious food and drinks and a balcony to chill out on and discuss your next ride. Perfect for hungry bikers and hikers!
From this trail centre there is 16 miles of singletrack at an altitude of 6400 feet and a top elevation of 8000 feet.
Next stop Park City…
We spent the afternoon at Park City using the main town lift to get our bikes to the top. After signing our waivers and getting our lift passes we headed to the lift station with our bikes.
Top Tip – Put on an extra layer for the lift ride it’s exposed and chilly!
The bikes were easily placed in a bike rack gondola before we sat on the chair lift behind them to make the journey to the top.
The blue flow trail from the top snaked its way through Aspen forests with their silver trunks and green leaves juxtaposed against the old mining buildings, it was a stark contrast between the lands hardship and past and new enjoyment and leisure pursuits.
Top Tip – These trails are multi directional which is worth bearing in mind when you’re riding them, up always has right of way.
At points in the trail we stopped to look around and learn about the history of the area it was incredible to think that so many people had lived and lost their lives right under where we were now biking.
The trail was really well made and just like beginner trails in the UK it would be perfect for young riders and beginner cyclists as their first taste of singletrack flow trails.
That night we were in for a treat! With an invite to the James Beard Celebrity Chef Tour, where five of America’s greatest chef’s, including Seth Adams owner of Riverhorse, demonstrated their cooking prowess, serving up stunning courses full of flavour and fun. Each course was a celebration of local produce and was accompanied by local wine from Parallel Wines.
In 1995, the Riverhorse became Utah’s first restaurant to receive the prestigious DiRōNA Award, dedicated to “excellence in dining,” and it has received the honour every year since.
Founded in 1986, the James Beard Foundation celebrates, nurtures, and honours America’s diverse culinary heritage through programs that educate and inspire. A cookbook author and teacher, James Beard, who died in 1985, was a champion of American cuisine. He helped educate and mentor generations of professional chefs and food enthusiasts, instilling in them the value of wholesome, healthful, and delicious food.
Deer Valley trails are calling…
The next day we rode from our residences up to Deer Valley for our second day of up lifting biking flow trails. With over 70 miles of singletrack spread over 6 mountains, accessed by 3 chair lifts, Deer Valley was a singeltrack heaven and a day was not nearly enough time to get the most out of what the area had to offer. We started our experience on Holly Roller (from the Sterling Express lift) a green flow trail ideal for beginners. It was a wide flowing singletrack trail with gentle berms to ease beginners into the singletrack experience. 
Ideally before anyone gets on uplift it would be good to spend some time on the pump track in the bike park to build your skills and confidence, before taking on any flow or natural trails.
On the top of the chair lift the valleys stretched out for miles and you could see the expanse of trails to investigate. Many were downhill flow trails however there are some connecting cross-country trails and rides which allow you to connect from place to place.
My favourite trail was “Twist and Shout” , a black run that was one of the first trails at Deer Valley. It included the biggest berms I have ever ridden as a warm up from the start and then twisted its way into a tight track through woods of Aspen, where each corner brought a new surprise, whether that was a rocky feature or large root bed to negotiate. I loved the variety and the technicality of this trail.
After another knock-out lunch at Stein Erickson lodge where we feasted on hot and cold buffet inspired from all over the globe.
I couldn’t imagine anywhere else in the World where I could have this much fun and variety on two wheels. Not only that Utah has catered for all abilities and is dedicated to support the development of new riders. This was evident from my next pit stop at Trail Side Bike Park where, as a coach, I was impressed and inspired with the opportunity and at a free centre! Standing at the top of the 5 minute climb we surveyed the sprawling desert with its vast green/ grey sage bush it wasn’t the most colourful of landscapes but what it lacked in colour it made up for in opportunity. With three different graded flow trails, a dirt jump area with 3 different height jumps, a natural trail with rock garden and board rides and a pump track this mountain biking oasis catered for everyone from the little 2-year-olds being pushed along by eager parents on the pump track to the budding 15-year-old dirt jumper nailing his technique.
In five days I had ridden some of the best singletrack I have ever encountered, met some truly passionate mountain bikers and ate some incredible food. Park City has a huge amount to offer with over 450 miles of trail system you can see why it is rated gold standard by IMBA.
I hope you have enjoyed my post subscribe to keep updated on other cool riding spots.
