In our ‘Get Me Prepared’ sequence, Steve Shrubsall speaks to cyclists taking over new challenges, hooking them up with biking coach Jon Sharples in a bid to organize them for the occasion. This month, James Benson-King – contemporary from an 31,500 kilometre epic journey – gears up for the 100km ‘Crew Townend Soiled Double’, a punchy sportive within the Lake District, with the purpose of setting the fastet time attainable over the space.
James’ 18,000km journey means he is received loads of endurance, however not a lot ‘spring’
(Picture credit score: James Benson-King)
James isn’t any stranger to the saddle – the 31-year-old not too long ago accomplished an 31,500km odyssey from Alaska to Argentina, driving for kids’s coronary heart charity CRY. However he wasn’t aiming for pace. Phrases like purposeful threshold energy and most cardio perform didn’t register on his radar on the time – the person from Bournemouth had the logistics of an intercontinental escapade to plan. That the wheels stored turning was sufficient. Certainly, dive into any given day of his Strava stats throughout the journey and also you’re understandably greeted with wall-to-wall Zone 1.
So James’s journey was very a lot undertaken in slow-twitch type. No type-2 muscle fibres to see right here. What this implies is that what James lacks in top-end energy, he makes up with an cardio base the scale of Bolivia.
And it’s on high of this basis that we intend so as to add the requisite layers of health for James to have the very best day trip attainable this September. The route is, as anticipated within the UK’s Lake District, very hilly.
Jon Sharples
Jon Sharples is the coach and proprietor of Sussex primarily based TrainSharp, and has been working with beginner by to elite riders for many years.
Optimising the coaching
Earlier than we spoke to him, James had been following a generic plan taken from the online. He doesn’t personal a energy meter so has been utilizing coronary heart fee and RPE as a barometer of effort. Periods up to now are damaged down into ‘straightforward’, ‘tempo’ and ‘threshold’ classes, with depth scores out of 10. Cadence is ready to ‘excessive’, ‘medium’ or ‘low’. Three to 4 classes per week have been prescribed and there’s no off-bike energy and conditioning, however there are bike primarily based low cadence efforts all through the course of the plan.
Our coach says…
The Lake District affords up gorgeous views, however focus will probably be wanted
(Picture credit score: Future)
This occasion is tougher than many may realise, demanding vital bodily endurance and psychological toughness. The gorgeous surroundings of the Lakes generally is a large distraction, tempting riders to ease off when the ache kicks in. Due to this fact, it is essential to coach particularly for the calls for of this occasion. James has been following a fundamental plan, however extra particular coaching is required to organize successfully.
The present plan is simply too generic and lacks the specificity required for a hilly, long-distance occasion. Because the course options six vital climbs, every taking about 15-20 minutes to finish, the coaching ought to embrace focused hill classes. Interval coaching that simulates these climbs, both on hills or with a turbo coach indoors, is important. This could contain gradual grinding climbs to construct the required leg energy and energy.
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Energy improvement is one other essential facet, because it comes from the power utilized to the pedals. Integrating energy coaching workout routines centered on decrease physique energy, similar to squats and lunges, mixed with on-bike classes emphasising low-cadence, high-resistance pedalling, will probably be useful.
The plan additionally neglects descending expertise, that are simply as essential as climbing. Incorporating classes centered on descending strategies, similar to physique positioning, braking management, and dealing with at excessive speeds, will enhance security and effectivity.
Endurance is vital for finishing the 100km distance. The present plan ought to embrace longer rides, progressively growing in distance to construct stamina and make sure the capability to keep up a gradual tempo. Scheduling at the very least one lengthy journey per week is really useful.
Optimising the vitamin
James is aiming to eat 70-80g of carbohydrate an hour, however says he usually finally ends up consuming loads much less. He would positively desire extra savoury meals while driving. On his regular rides at residence, he eats largely flapjacks, bananas and infrequently power bars, however is pondering of attempting power drinks for the occasion. He would additionally wish to shed pounds earlier than the journey.
Our coach says…
With the purpose of maximising pace in a hilly occasion, it’s straightforward to suppose, “I must shed pounds!” Whereas shedding some further kilos to enhance your power-to-weight ratio might be useful, it’s essential to strategy this rigorously to keep away from shedding energy or inflicting overtraining syndrome. Aggressive cyclists usually have lean physiques, however their secret lies in constant fueling earlier than, throughout, and after their rides—not ravenous themselves. Decreasing meals consumption too drastically can result in tiredness, temper swings, and being “hangry,” which might pressure relationships with family members [as well as risking hormonal imbalance and longer-term health conditions – ed]. Balancing weight reduction with correct vitamin is important for sustaining efficiency and temper.
The most secure manner for James to shed pounds is to step by step prolong the period of his rides whereas barely decreasing caloric consumption. Purpose for a caloric deficit that helps a gradual weight lack of 0.5 to 1 pound per week. This strategy ensures steady power ranges for coaching and restoration. 4 weeks earlier than the occasion, James ought to cease specializing in weight reduction and as a substitute prioritise power for restoration from coaching, making certain his physique adapts nicely to dietary modifications to keep away from surprises on race day.
Within the 3-4 days main as much as the occasion, James ought to deal with carbo-loading to maximise glycogen shops in his muscle tissues. Improve carbohydrate consumption and guarantee correct hydration by consuming loads of water and contemplating electrolyte drinks to keep up fluid steadiness.
On occasion day, James ought to eat a lightweight, high-carbohydrate meal 2-3 hours earlier than the beginning. Choices like porridge with fruit, a banana with peanut butter, or a protein smoothie are perfect. Throughout the occasion, the most secure time to refuel is on climbs, not descents. Plan to eat 60-90 grams of carbohydrates per hour by power gels, bars, and sports activities drinks. Sports activities vitamin merchandise are designed for straightforward consumption whereas driving—power gels, which might be opened along with your tooth, present 25-30 grams of carbs shortly and effectively. At all times bear in mind to eliminate litter responsibly.
Small, frequent sips of water or electrolyte drinks assist keep hydration and stop cramps. Keep away from attempting any new meals or dietary supplements on race day to make sure the physique responds nicely.
Optimising the gear
James rides a Cannondale Topstone Carbon 105 (2019) gravel bike, although he is hoping to discover a sponsor and have the ability to use a street bike for the occasion. He’s driving Shimano RS100 rims with Vittoria Rubino 700Cx28mm tires and FSA Gossamer Professional Modular AGX+ groupset with gravel-ready gearing within the form of 46/30 chainset and 11-34 cassette.
Our coach says…
Take residence ideas
(Picture credit score: Steve Fleming)
Have you ever received an analogous occasion deliberate? Listed here are Coach Jon’s ideas for tackling lengthy hilly races or sportives…
1) Construct up leg energy by winding up a gradual cadence on ascents of comparable distance to these within the race route. An indoor resistance coach is your buddy right here in the event you’re unable to seek out something appropriate outdoors.
2) Give attention to off-bike energy work. Double down on leg energy by including some squats and lunges to your coaching plan.
3) Descending expertise are sometimes uncared for, with riders tending to focus on going up relatively than down. An enormous period of time might be gained (or certainly misplaced) throughout descents. So practise approach, physique place and braking for an environment friendly and protected manner down.
4) Go lengthy. It’s essential to construct up mitochondrial quantity for lengthy occasions, this will increase cell capability and in flip makes you extra aerobically environment friendly. Incorporating lengthy regular rides into your programme is one of the best ways to do that.
You’ve heard the saying – “put together or put together to fail.” You might be well-trained and bodily prepared for the occasion, however in the event you’re not ready for the curveballs which may come your manner, issues can go horribly unsuitable. Logistics and plan Bs are at all times helpful to have up your sleeve. Points like mechanicals, a sequence breaking, crashing and damaging a element, or requiring a raise again with no telephone reception can disrupt your journey. Nevertheless, let’s not focus an excessive amount of on these potential mishaps. As an alternative, let’s guarantee James is ready for the unpredictable British climate, which might ship 4 seasons in at some point—torrential rain or blazing sunburn!
James ought to contemplate moisture-wicking base layers to maintain sweat off his pores and skin and regulate physique temperature. A high-quality, breathable biking jersey and good high quality padded bib shorts are important for consolation and to scale back chafing – I can’t stress this sufficient. Given the unpredictable climate, a light-weight, waterproof rain jacket that’s packable is a must have. Arm and leg-warmers present versatility for altering situations, whereas gloves or mitts are important. For those who crash, the very first thing you do is put your arms out – you would lose a variety of pores and skin, which from expertise, shouldn’t be a pleasant factor to occur – so mitts ! Moisture-wicking socks and waterproof shoe covers will maintain his toes dry. A well-ventilated helmet is necessary, and a biking cap beneath can provide safety from the solar and rain. Sun shades with adaptive lenses are essential to protect his eyes from UV rays, particles, and rain. Don’t neglect suncream for pores and skin safety throughout lengthy hours outside.
Making certain the bike is well-maintained and suited to the terrain is essential. James ought to service his bike a couple of weeks earlier than the occasion and journey it to keep away from any last-minute mechanical points. Go for sturdy tyres with good puncture resistance, appropriate for each moist and dry situations. Carrying a compact restore equipment is important, together with spare tubes, tyre levers, a mini-pump or CO2 inflator, a multi-tool, and a sequence hyperlink. Correct preparation can forestall mechanical failures and guarantee a easy journey.
