by | Jul 15, 2014 | Racing
On Saturday I travelled with Jenny from Mountain Tracks to round four of the National series at Sherwood Pines in Nottingham.
During the day Saturday I ran a cycling event at Surrey Sports Park which incorporated mountain bike coaching, GoRide races and an event village, this was a brilliant event but not the best race preparation as it meant Jenny and I arrived in Nottingham very late.
After putting the tent up it wasn’t long before I was asleep only to be rudely woken up by the torrential rain!
The morning brought cloud but at least it wasn’t raining. We went out and practised the course, it was a good course with lots of twisty singletrack sections through the forest linked by cart track and open fields, feeling happy about swapping my wide handle bar for something a little narrower I felt confident in the trees working the bike around the corners.
There was only one technical section, a log which you had to drop off onto an off camber log with a drop off the end, we didn’t get to ride this at practise but from looking at it looked manageable.
The course was quite short and was going to be a fast paced race. I knew I needed to have a good warm up so started warming up early.
It wasn’t long before gridding started and we charged off I got into the front couple of riders for a while, I felt good so pushed on trying to stick with the group, as we came out of the single track and onto the cart track I was over taken by a couple of riders, Jenny included and tried to stick with them, I managed to do this until the end of the first lap when we entered the arena but the grass field portion of the course seems to sap energy out of my legs and I had to slow to take a gel, the technical section went well dropping off the logs happily which spurred me into my second lap.
Frustratingly nearing the end of my third lap my legs felt tired and with two laps to go I dropped off the pace to try and recover, but the damage was already done. Jemima and I kept swapping positions me leading through the singletrack and her powering past me on the cart tracks only for me to catch her again in the singletrack and over take.
In my fourth lap I picked the pace up again and was planning to get ahead of Jemima and stay ahead this time! Sadly that didn’t happen after I had to stop on the technical feature to let the lead elite girls through, however I think getting pushed off the course for a Olympian to go through is not so bad!
However this meant I had lost Jemima and didn’t have the energy to catch her up. I finished feeling totally exhausted I had given everything I could but it hadn’t been enough today, I made some mistakes that cost me time and will be able to take this into my next race and learn from those.
My average heart rate was 176 and my max was 185, I worked hard but need to work on my oxygen efficiency which means working at lower intensities for longer periods of time.
I came 11th overall 13 minutes behind Hollie Bettles who won the race. It took me 1 hour 45 mins to finish the 17 miles.
From this race I have taken some positives, I do love racing! After my last race I felt deflated and had fallen out of love with it but this race confirmed that I do enjoy it and that it is about having the right mental attitude as much as it is about having the right physical preparation.
I need to work on my pacing and stamina and plan to do this over the coming months.
Lap Times:
| 00:17:31 |
00:21:26 |
00:21:48 |
00:22:00 |
00:22:20 |
|
by | Jun 22, 2014 | Racing
On Saturday I travelled to Margam Park in Wales to race the next round of the National series. It was a long drive, but when I finally reached Wales the weather was great and although the nerves were bubbling away I felt positive about the weekend ahead.
I met up with Vanessa and Arrow Cycles who kindly ‘adopted’ me for the weekend to ride the course. As with everything in Wales you have to go up before you come down, this course was no exception! The course started with a long climb on fire road which then turned into a single track climb through the woods. Then the ‘fun’ started ! A steep, loose rocky shoot ended on yet another climb, shorter but sharper up a sandy track, before turning into another loose, steep shoot. This carried on for long enough to get your heart racing for the right reasons before turning back on itself with a sharp right hand bend to work its way back up the hill.
The technical part of the course started with a muddy drop into the woods which as long as you kept off the back brake to stop your back wheel sliding out was fine.
After this there was a choice of the ‘A’ or ‘B’ line. Vanessa, Danni and I hopped off our bikes and explored the ‘A’ line on foot. It looked pretty rideable, apart from the end which looked a bit hairy, so we trekked back up to give it a go.
Having a new bike is great, having confidence on a new bike is something that I believe comes with experience and confidence in your own ability. Today, my confidence was being undermined by not feeling totally at home on my new bike.
I watched as Vanessa and Danni made easy work of the ‘A’ line but couldn’t psyche myself up to get around the corner into the drop! Every time I got to the top of the drop I just felt like the angle was all wrong, even though Josh from Arrow cycles who I was with, said the line was fine.
I tried again from a different angle and caught my back wheel on a root, sending me and the bike flying! The bike landed upside down, back wheel held in place by the tree and I landed on my left shoulder. Shaken up by this I tried the ‘A’ line again straight by hanging in the tree to clip in I rode it straight twice and felt happy enough with the drop but couldn’t link the angle and drop together! Seeing my frustration Josh said maybe we should crack on, I agreed! I chose the ‘B’ line on the next bit whilst Josh aced the ‘A’ line. The next part of the course was great and reminded me of why I love riding in Wales. Some quarry switchbacks, a little drop off, more uphill and some flowing wooded single track finished off the course. All together this course had a little bit of everything and should of suited me to the ground, had my head been in the right place!
Sunday came around quickly after a bad night’s sleep going over and over the line in my head. With an aching left shoulder I wasn’t feeling on top form for the impending race! Warming up with Vanessa and Danni helped and I started to feel a bit more relaxed. This turned out to be short lived as soon as I arrived on the start line my legs felt like led and my nerves were taking over.
I knew it was all in my head and that I was capable of everything on this course, but mountain biking is a physical and mental game. To be good on your bike you have to be physically but also mentally up to it as its when you doubt yourself that it tends to go wrong.
In competition you are always going to have a bad day. It is taking those bad days, seeing the positive and learning from the experience. That is my plan.
After five races in the Expert category I am sitting in fifth position nationally and looking to close the gap down on the leading four.
by hattenburrow | May 12, 2014 | Racing
Last weekend Martyn and I traveled down to Cornwall for my second race of the season in RedRuth. This was the second race in the national series and I felt quite excited about being back on a course I new and had enjoyed last year. Or so I thought!
We arrived late on the Friday evening and set up camp. I had borrowed a Silverback Syncra 650b bike from my club, having only ridden it on the road once before I was excited about trying it out on the course.
The big wheel debate at the moment is 29er or 650b, I have not purchased a new bike for this season yet, because I have been waiting to try out both to see which suited me best. I had read so many reviews about what was best for the type of riding and racing I do but until you try it’s very hard to know what is going to suit.
Saturday, Practise Lap
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Picture credit to British Cycling
I went out onto the course full of nerves and anticipation, having been here before I new it was tough.
The course had changed from last year the start was totally different with a technical section to start, the ‘A’ line jumped over some roots while the ‘B’ line scooped round the bottom of a tree, this seemed tough, but not unmanageable.
The next section was a steep single track hill followed by a path through heath steeply down into a wooded technical section.
The course carved a path steeply down into the next technical section, I had taken the ‘A’ route last year so decided to have a go but only got half way along before nerves got the better of me and I bailed out, feeling slightly shaky I made my way back to try again but the same thing happened.
This confirmed in my head how I felt, I wasn’t ready for such a challenging course after hurting my arm and that maybe I shouldn’t have come. I looked at the ‘B’ line but it looked so steep and I had so many negative thoughts in my head I just couldn’t do it. I was so worried about coming off I couldn’t do it. I walked back up and along to a straight part and looked down on the rest of the course, I remembered it being tough but today it seemed impossible.
I re joined a different part of the course and continued on, by this time I was ready to go home, I didn’t feel up to it my head was just not in the right place. I managed to finish the course walking most of the ‘B’ lines and feeling totally out of my comfort zone!
It’s not whether you get knocked down it’s whether you get back up that counts.
I arrived back at my car pretty deflated and not sure what to do, so I rang my Dad who was very supportive and said you can only do the best you can do on the day he said to try and ride the course again but as if I was out with friends to take the pressure off the idea that I was going to be racing it.
I came to the first technical section and made the ‘B’ line which helped the next drop had people looking at it so I jumped off and ran down past a girl who said she wasn’t having a good day, I could emphasise with that as neither was I!
Sometimes all you need is a little support and nudge in the right direction.
We rode the next bit together, as the next technical section approached I felt the tension growing my muscles felt like they were locking and I wanted to stop but this time I had my head in the right place, I didn’t give myself a choice of bailing and pointed my bike down the ‘B’ line, it flew effortlessly springing over the rocks and felt so easy, I wasn’t sure why it had seemed so impossible earlier!
The next part of the course was steep single track, switchbacks which I remembered from last year once you had made the first turn these were easy and you got spat out at the end like on a roller coaster.
Next came the long slog from the bottom of the quarry onto the next technical section, loose rocks and gorse bushes made this a tough but pretty climb!
At the top the course made its way back down through some more switchbacks and then onto a loose rocky cart track which travelled down to the next technical section, one that I decided along with Jemima that it would be best to walk, after seeing a girl land in a tree!
I remembered this one from last year as it’s the line that I fell off at and broke my gears so I made a plan to run it, if I raced tomorrow.
The course then climbed up before dropping down into the quarry this section was fast with a few big loose rocks as you approached the next technical section, a horse shoe shaped wall ride, or a long sprint down a track were the ‘A’ and ‘B’ options, I took the B line which added 30 seconds per lap, but today the wall ride was above what I felt happy with!
The course then continued as double track back up before the last rock shoot ‘A’ line or loose rocky ‘B’ line, both we’re challenging but the ‘B’ line added considerably more time but I decided this was the line I would practise getting the line right to make it as quick as possible so not too loose too much time when racing.
I arrived back at the event area feeling relived to have made it in one piece and ready for tomorrow, my attitude from the first lap was vastly different I felt in control and confident in my ability to race tomorrow.
Race Day
The next day Martyn dropped me at the race, I met Vanessa from Arrow cycles and we went out on the road for a warm up. The time flyed by, soon we were being gridded, the starting gun went off and I sprinted off the start getting a good position going into the single track and the first technical decent frustratingly the person in front stopped at the drop after the tree which pulled me off too so I ran down and got going again.
The first lap seemed to go in a blur and I felt good chasing the leading riders, into the second lap. A silly mis judged angle on a tree route pulled me off and onto my bad arm, I panicked for a moment as I dusted myself off checked my arm was okay and carried on. This had cost me time and
I worked hard on the uphill to catch up, it was a hard climb to the top and I tried to take a Zip Vit energy gel at the same time but it was so sticky I had a hard time swallowing it!
The rest of the second lap went well, at the hard technical ‘A’,’B’ line I ran down across the slab through the lake and up the other side this lost me a couple of seconds but I was keeping up with others riding it, however it was exhausting!
Lap 3 went well I was ahead of Mel Paddington from EHF and worked hard to keep the gap knowing how strong she was. On the forest track back up to the finish line Mel passed me I worked really hard to stay on her back wheel until I had my second issue of the ride an elite girl turned to pass me on a narrow single track section pulling me off into a fence when I got going again I noticed the Boa system on my shoe had come undone so I had to get off and sort it out, these two problems cost me at least a minute or two and meant Mel was well ahead going back out onto the single track as I came into the event arena for the last lap
I pushed on working hard at every opportunity to close the gap, the descents by now felt like so much fun and I reflected as I pushed myself and my bike to the limit what a difference a day and a change of mental attitude had made. Coming into the finish I felt an amazing sense of pride and accomplishment I had come back from an injury which had knocked my confidence bad over come my demons from practise and raced a really good race, feeling relaxed and confident in my ascending and descending ability.
Getting my times I was happy to gave kept a constant pace, where last year my lap times dropped if by a minute or two by the last lap today they were all constant with my mast lap being the fastest. I think what this showed me was my ability to fight back when I was in the right frame of mind, the ability to push on even when it’s hurting and close the gap in another rider.
Lap times:
4 Laps: 01:45
Lap 1: 26:06
Lap 2: 26:42
Lap 3: 26:20
Lap 4: 26:00
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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 | Oct 16, 2013 | Racing
In October last year, inspired by the Olympics and my first ever mountain bike race I started training and working towards my first season. I worked hard over the winter to go from fairly fit to race fit attending cyclo cross training in Southampton and putting in hours at the gym and on the trails.
The season started in March and my plan was to compete in my ‘local’ Eastern region series ‘Mud Sweat and Gears’ and to do as many Southern national races as I could. My aim was to finish within the top three in the sport category and move up to expert for my second season in 2014.
My first races were hard and the competition was tougher than I was expecting! As the season progressed I got stronger and fitter and started to really feel the difference the training was making to my performance. This encouraged me to train harder and when I was fortunate enough to get the opportunity to have a V02 max test the results reflected my training. I took the data away and worked hard to improve with the help of the training plan set out for me.
As well as racing I decided, mid season, to take on The Prudential Ride London which was a 100 mile sportive around London and Surrey for the Junior Diabetic Research Foundation. This, it would turn out would be the ultimate test of my stamina. With very little training on road Martyn (my boyfriend) and I completed our 100 miles in a respectable 6 hours 28 minutes. This however was to put my racing on the back foot, picking up a knee/hip injury. I had to stop racing and training for August and most of September. With physio I managed to get back on my bike and be fit enough to race the last Mud Sweat and Gears at Hadleigh, it was a tough course and although fit to ride it was evident I was not fit to race! However having the opportunity to ride the Olympic course was a huge privilege and I felt a great sense of achievement when I had finished. This was certainly one of my favourite courses and although I found it scary at times I enjoyed pushing myself so far out of my comfort zone.
I have had an amazing year and feel I have come so far. Going from being a relatively fit person who may go to the gym once or twice a week and do something active on the weekend, to someone who trains 4 times a week whatever the weather is a huge lifestyle change but I’ m hooked on seeing how far I can go. I am dedicated to cycling and committed to pushing my cycling forward and looking forward to my next challenge.
This year has come with so many ups like having my parents at my first race cheering me on, winning my first race on Fathers day, finishing the Ride London alongside Martyn and competing on the Olympic course are all moments I will never forget.
The downs have been, a couple of silly crashes and hurting my hip, but that’s life!
So the score this year I have had 1 win, 3 seconds, 3 thirds, 1 fourth and a fifth. Overall I came second in the Mud Sweat and Gears series and Fifth overall in the country behind Mel (EHF Racing) by 5 points!
Over the winter ready for next season I am looking to improve on my endurance. I will focus on building my endurance based training both on and off road as well as keeping up the threshold and sprint work from my training plan. I will incorporate two pilates and one strength and conditioning session every two weeks to build my core strength and keep my hips where they should be!
I believe I have developed a lot over the year in my riding ability and fitness and aim to improve on this and build on it over the winter ready for going up into the expert category for 2014.
Things I have learnt this year;
- Falling off hurts
- Racing is as much a mental game as a physical
- You can never do enough technical training
- Having a team of people around is important
- Racing is expensive!
- Training with people who are better than you pushes your riding
- Nutrition is key
Thank you for all the support from my family and especially my boyfriend Martyn who has been their for the highs and lows.
Thank you also to WyndyMilla, it has been a pleasure to meet and train with such a great bunch!
Roll on the 2014 season!
I am currently looking for new sponsors and products to test please get in touch: h.attenburrow@gmail.com
