Cycle

Cycle
In association with
One for
the road
Sport picks the best rides, the
best kit and the best advice
for your summer of cycling

Cover image courtesy of CycleSurgery.com
Cycling was the most
amazing occupation to
have. It was a dream
to do it as a profession.
You have to put yourself
through a lot of physical
pain on a daily basis, but you choose to
do that because you love it.
Cycling is also a sport which you can
do until you’re an old man, and you can
enjoy that. I’ve raced on two wheels as a
profession all my life, but it’s lovely to be
able to ride a bike now I’m retired just for
the sheer enjoyment of it.
Hopefully, if you’ve opened up Sport’s
first cycling supplement, you choose to
get on your bike – at whatever level you
ride or compete – for the same reasons.
You too might put yourself through the
pain, but it comes down to the fact that
you do it for the sheer enjoyment:
because you love it.
This is about you and your bike. We’ve
picked out a selection of new machines
and kit to speed you on your way, as well
as some of the best places to put your
gear to good use, with some of the top
rides in Britain and Europe. But we start,
overleaf, with nutrition – and, more to
the point, a nutrition strategy for a race
day or a sportive to give yourself the
best possible chance .
So, I hope you enjoy Sport Cycle.
And however long you choose to go
on for, and however far you go, I hope
you continue to do it because you
love it.
Sir Chris Hoy, Science in Sport Ambassador
In association with
Welcome
by Sir Chris Hoy
Editor Graham Willgoss
Art Editor John Mahood
Designer Matthew Samson
Picture Editor Julian Wait
Digital Designer Chris Firth
Production Manager Tara Dixon
Publisher Simon Caney
Contributors Sir Chris Hoy, Jill
Leckey, Dave Barter, Ross Dingley
Hearty thanks to Simon Klima,
Steve Fry, Jenny Scott, Jo Pockett,
Lucy Bell, Amy Field, Sophie Collier,
Duncan Kerr, Ben Simmons
Colour reproduction Rival Colour Ltd
Printed by Wyndeham Group Ltd
© UTV Media plc 2013
UTV Media plc takes no responsibility for the
content of advertisements placed in Sport Cycle
03

04
Nutrition strategy
Feed the
machine
Thinking of
doing a
100-mileor-more
sportive
over the
course of the summer?
The right nutrition
strategy in the lead up
to, during and after your
event can enhance your
performance and reduce
your recovery time, as
SiS sports nutritionist
Jill Leckey explains
Nutrition during a sportive
event can be the difference
between a good or bad race
experience – between flying
through those last few miles as you’re
pulled towards the finish line or the
dreaded bonk. Or, worse, being swept
up by the broom wagon.
Planning ahead is, therefore, very
important. Nutrition should always be
trialled and tested in training to avoid
any discomfort during the event. Think
of your strategy as being divided into
four parts: up to 48 hours before your
sportive; your pre-event breakfast; the
fuel you take on during the ride and your
post-ride recovery.
24-48 hours before
The major cause of fatigue during
endurance events is depleted
carbohydrate stores. This can lead
to a reduced average speed and an
increased race time. To ensure you arrive
at the start line fully fuelled, carbohydrate
loading is key. Traditionally, carbohydrate
loading lasted for several days to one
week, but that often resulted in athletes
feeling sluggish by the time race day
came around.
However, current research shows that
increasing carbohydrate intake to 6-10g
per kilogram of body mass daily 24-48
hours before an endurance event is the
optimal time to increase stores beyond
when your regular diet is consumed.
The best way to achieve this is to
increase carbohydrate portions at meal
times (pasta, rice and bread, for example)
and add regular snacks between meals.
High carbohydrate is not a substitute for
protein and vegetables on your plate; it is
in addition to this. Carbohydrate drinks
are useful during this time, and can help
got a question
about nutrition?

contribute towards this increased intake,
which can be difficult to achieve from
solid food alone.
As well as increasing carbohydrate
intake, increasing fluid intake alongside
and between meals will optimise
hydration levels for the start line.
Pre-event breakfast
Although it usually means a very early
start, your pre-event breakfast is
essential, especially because you have
been fasting through the night while
asleep. A carbohydrate breakfast
between two and four hours before the
start gives plenty of time for digestion;
this should be trialled and tested on a
training ride to make sure gastrointestinal
discomfort is avoided.
An ideal carbohydrate breakfast
consists of around 2g of carbohydrate
per kilogram of body mass (140 grams
for a 70kg/11-stone man) with foods such
as bagels, porridge, toast or energy bars.
Alongside this, you should hydrate with
400ml-600ml fluid. Drinks containing
electrolytes are great for this time,
especially if you know it is going to be hot.
While travelling to an event and
warming up, sipping on 250ml-500ml
of a carbohydrate and electrolyte drink
will provide a continuous supply of
energy to the working muscles. A small
snack such as an energy bar around an
hour before the start might also be
required if you had an early breakfast.
During the ride
An increased sweat rate and the body’s
limited store of carbohydrate emphasise
how important it is to fuel up during
the ride. For your nutrition plan to be
effective, it is best to plan ahead. Check
the weather forecast for the day because,
if it is warm, you will need to drink more
– also check the ride route so you can
plan when the best time for taking
carbohydrate on board will be. Make sure
to start refuelling within the first hour;
don’t wait until you have started fatiguing.
Carbohydrate intake
and hydration
The strategy to remember is to consume
between 60g-90g of carbohydrate per
hour during the ride. The higher end is for
those who are experienced in consuming
carbohydrate during exercise. The best
way to reach this value is through
carbohydrate gels, fluids and bars, which
provide a quick supply of energy to the
working muscles. Gels and bars are highly
practical because they are light to carry
askhoy.com
in jersey pockets or on your bike stem
when possible.
The goal for fluid ingestion is to drink
to thirst and avoid dehydration, which is
defined as fluid loss > 2 per cent body
mass (1.4kg in a 70kg man, for example).
In practical terms, this usually equates to
between 500ml-1000ml per hour, with
thirst and environmental temperature
indicating whether more is required.
If you don’t want to carry a lot of fluid
with you because of the weight penalty,
then pre-fill your bottles in the cages with
an electrolyte and carbohydrate mix,
which you can fill with water at the
stations en route. Always check in
advance which miles the fuelling stations
are and have at least one bottle filled
on your bike at a time, so that you are
encouraged to continuously rehydrate.
Recovery
Recovery is a crucial part of race nutrition
because the sooner you start replenishing
your used energy stores, the shorter your
recovery time will be. The half-hour after
the ride is the optimal time window for
taking on board a high carbohydrate and
protein mixture to initiate the recovery
process. This involves replenishing
muscle glycogen, initiating muscle repair
and promoting adaptation. The most
practical way to do this is in the form of a
recovery powder or bar.
However, this should be followed by
small carbohydrate (1g per kilogram of
body mass) and protein (20g) meals at
regular intervals (every three hours)
post-exercise. Fluid lost throughout the
race should also be gradually replaced,
1500ml for every kg lost.
Taking on nutrition – and winning
Dos & Don’ts
• Practise nutrition strategies
in training
• Bring your nutrition with you
on the event day
• Start refuelling from the offset
• Start the recovery process
immediately after the ride
• Depend on nutrition you haven’t
provided being available on
the day
• Try new products on the day
of your event
• Start refuelling only when you
start feeling fatigued
• Delay recovery for hours after
the event
© Aflo Foto Agency / Alamy
05

06
Best British rides
Pushing
off
We ask Dave Barter, who cycled
more than 9,000 miles across the
UK for his book, Great British Bike
Rides, to recommend some of the
best routes on two wheels – as well
as pitching in with one of our own
Great British Bike Rides:
40 Classic Routes
for Road Cyclists,
Vertebrate Publishing,
£25. For maps of the
routes, download GPX
files from greatbritish
bikerides.co.uk
Yorkshire
Whether you decide to follow the route of the Tour’s
Grand Départ next summer and head for the dales,
or opt for the moors, Yorkshire has something for
everyone. Barter’s ride of choice takes in the North
Yorkshire Moors, and – at 84 miles in total – it’s
probably best to get one of the hardest hills in Britain
out the way first. “Some say the climb at Rosedale
Chimney is the steepest section of tarmac in the UK,”
explains Barter. “It isn’t, but that is immaterial. Cyclists
come to the moors with the sole objective of ticking
off this 33 per cent climb and then retiring to their cars
as battered wrecks. This is a foolish endeavour because
the roads beyond the Chimney are everything a
committed cyclist could want, with several more
classic climbs awaiting those who venture on.
“I like to get the Rosedale Chimney out of the way
early when I ride this loop. Once done, you are right up
on the moors, with a refreshing run down to Huttonle-Hole.
The route crosses the A170 and enters an
absorbing network of quiet lanes; civilisation is
regained at the B1257 and you’re soon climbing out of
Oswaldkirk and on towards the Hambleton hills and
Kilburn. You can’t miss the Kilburn White Horse cut
into the hillside, and the climb above it is fabulous
– twisting and turning through Kilburn forest. On the
other side, it’s a steep and precarious descent down
the A170. After Sutton-under-Whitestonecliffe, you
return to the country lanes as you are lured gently
upwards towards Boltby and a monster of a climb.
Once over the summit, head towards a tall radio mast
– a point of reference for much of the remaining ride.”

Dragon Route, South Wales (78.4 miles)
Barter’s route – another loop – was inspired by the
fearsome climbs of the Wiggle Dragon Ride, the
annual sportive featuring the hills of South Wales and
the Brecon Beacons. Barter’s route stays south of the
Beacons, beginning as it does at Pencoed before
heading towards the Bristol Channel and following the
coast to Port Talbot. It then visits the village of Bwich
and heads for Rhigos, in the north of the Cynon Valley,
which is known as the gateway to the famously
beautiful Rhondda Fawr and Rhondda Fach valleys.
A belter, says Barter. And who are we to argue?
Cotswolds (83 miles)
“This loop avoids the main thoroughfares, instead
darting round farms and pretty little villages,” says
Barter. “There are some decent climbs, but nothing
too horrific. Fairford is the perfect starting point for
this ride because there’s a free car park for those
coming from afar. Leave town on a quiet country lane
to Quenington, which welcomes you with a lovely
stream and a series of sandstone cottages.
“These peaceful lanes continue through Hatherop
and along a Roman road, before the first hefty climb
of the day, which is steep but short-lived. A few miles
on, you hit Burford and the beautiful single-track road
that undulates up the valley and delivers you to the
Barringtons. From here, a long, gradual ascent lifts
you to the airfield near Upper Rissington.
“The zenith of the climb rewards you with a fantastic
view to the west. Descend via a thin lane dropping
towards the gorgeous hamlet of Wyck Rissington,
head through Lower Swell and on towards
Donnington, then put your head down for a while on
the long, straight road that leads to Evenlode.
“Onto Great Woolford, and a short ascent to a great
view, after which all height is lost and then regained
on the road to Paxford. A straightforward climb lifts
you into Chipping Camden, and the longest climb of
the day. It begins steeply, but then eases off, allowing
you to puff your way up to Broadway Tower Country
Park. The descent leads you to lanes that meander on
towards Guiting Power, then Hampnett and
Northleach. The road to Chedworth is a killer, but the
reward is an epic, winding descent into town.” >
07
Cyclesportphotos.com, Rachel Husband/Alamy, Adam Burton/Robert Harding Picture Library/SuperStock

08
Best British rides
Isle of Skye (67 miles)
The Scottish Highlands might seem like a long way to
go, but it’s worth it, says Barter: “Riding around Skye
is perfect in every way: weather, scenery, empty
roads, hills, valleys and sea views.” His 67-mile loop
offers all of that, starting in Sligachan – with views of
the Cuillin mountains – and heading up to Quiraing,
the northernmost summit of the Trotternish Ridge.
Hackney to Dunwich, Suffolk (120 miles)
“You can’t enter the Dunwich Dynamo; there’s no
entry fee,” says Barter of the annual overnight ride to
the Suffolk coast, which takes place tomorrow (July
20), if you’re keen – you can simply turn up and go.
“There’s no list of riders. There’s no timing. In fact there
isn’t even a start time. There’s no signed route and for
the vast majority of the ride there’s no support. You’re
on your own, but you’re not. Those that ride with you
are your soigneurs. Fall, they’ll pick you up. There’s no
agenda, no expectation, no competition, just a single
objective: ride through the night to the seaside.”
Here – on a bright, clear day – you are rewarded with
spectacular views of the Outer Hebrides and the
Scottish mainland. The route then heads for the
sheltered bay of Uig on the west coast before turning
down to Uigshader and Gesto Bay, then it’s back east
to where you started. “Basically, Scotland is the best
place in the world to ride a bicycle,” insists Barter.
Cornwall (63.5 miles)
“Cornwall doesn’t do shallow hills – it likes them sharp,
steep and to the point,” says Barter. “This circular ride
kicks off in the seaside town of Mevagissey; grind your
way up the beautiful coastal roads, before turning
inland at East Portholland. Follow National Cycle
Route 3 to the Tresillian river. Head for Tresillian and
into Truro. Leave Truro via a gorgeous set of lanes and
head towards Goonhavern, then Perranporth. Next
stop is Newquay, then you are reunited with NCN 3.
A challenging set of climbs lead to the ride’s highest
point at Foxhole. Make your way to Indian Queens,
then climb through the clay workings to the summit.”
Holyhead to Chester (105 miles)
One from Sport’s saddlebag, this, starting at Holyhead
on the Isle of Anglesey and meandering across the
hilly island to a backdrop of the Snowdonia Mountains
and beautiful views across the Menai. Then it’s over the
Hallam/Alamy,
Menai Bridge to Bangor, from where the route follows
the coast to Conwy, calling at Llandudno, Colwyn Bay,
Andy
Rhyl, Prestatyn and Flint, where the castle that
Alamy,
features in Shakespeare’s Richard II awaits. It’s a steep
climb out of Prestatyn to get there, but the views
across the Dee estuary to Wirral and Liverpool are
worth it. Unless you’re a bit of a masochist, it’s best
tackled west-to-east, going with the prevailing winds. cyclesportphotos.com,
Max Slater/Loop Images/SuperStock

OWN
THE
ROAD
Mountain-conquering,
flat-storming, all-day out bikes.
Whatever the terrain,
we’ve got the bike for you.
Test ride in store today.
ENJOY THE RIDE
BMC
Granfondo GF02 105
Compact 2013
was £1400.00
£1250.00
Norco
Sight 3 SE 2013
Mountain Bike
£1800.00
HOY
Sa Calobra .003
2013 Road Bike
£1000.00
Pinnacle
Lithium 5 2013
Hybrid Bike
£600.00
IN STORE | ONLINE | MOBILE

10
Best European rides
Corsica
Home of the Grand Départ for the 100th
edition of the world’s greatest cycling race,
you’ve seen all this ‘mountain in the sea’ has
to offer anyone on two wheels over the past
couple of weeks: from coastal roads along
the Med up to the narrow, twisting mountain
passes. Cycling-corsica.com gives you
options, from a self-guided two-stage tour
with varying levels of difficulty (£177, with
two nights’ accommodation) to their Tour
de Corse (£681), which includes distances
from 90km up to 120km a day over seven
days, all accompanied by an assistance van.
Given the choice, we’d head out
unsupported and – like the Tour – start in
Porto Vecchio, the coastal town sculpted
into the hills with views across the bay.
You’re also spoilt for choice when it comes
to the island’s beaches. Good luck staying
on your bike.
cycling-corsica.com

Breaking away
Keen on an altogether grander tour beyond these shores? We recommend
heading for parts of Europe where cycling isn’t just a hobby, it’s a way of life
Charleville–Mézières to Givet, France
We’re into Classics country, here, and this route is an
absolute classic. The Trans-Ardennes bike path goes
from Charleville-Mézières to within spitting distance
of the border with Belgium, and almost all 83km of
it runs right beside the meandering Meuse River.
The Ardennes itself is an area of vast forests, rivers
and hills that covers parts of France, Belgium and
Luxembourg, with Charleville-Mézières only an hour
and 45 minutes from Paris by TGV (they will have
space for bikes, but you must reserve in advance).
The route ends at Givet, with its hilltop fortress,
from where you can turn back and enjoy the voie
verte in reverse, or continue on into Belgium
(only a further 2km away) and hook up with its
own network of cycling routes.
For a downloadable road book and maps,
visit voiesvertes.com
Mont Ventoux and Alpe d’Huez, France
Over seven days in May or September next year, you
can climb the two most famous peaks in Le Tour’s
history with Veloventoux. The first day takes on
Ventoux from the Bedoin side, setting you up for a full
circle around the base via the stunning Gorge de la
Nesque on day two. Day three takes in the roads close
to the Veloventoux base in the village of Faucon or
another crack at the Beast (by an alternative route,
bien sûr). You head out to Die (the place, not the
consequence of your exhaustion) in the Drome Valley
via the 1,047m Col de la Chaudiere on the 100km jaunt
that is day four. Day five features a ride to the town of
Corps via the 1318m Col de Grimone (105km); day six
is a shorter 65km, but finishes with the Alpe d’Huez.
Day seven is the classic Col du Glandon and the Col de
la Croix de Fer. £685pp | veloventoux.com >
Mallorca
Quiet scenic roads, warm climate, stunning scenery
and good food – there’s more than one reason Team
Sky chose the Mediterranean island as a training base.
Rocky Mountain Cycle’s seven-day Tour de Mallorca
crosses the island’s Sierra Tranumtana range over its
first four days, with the second half of the trip given
over to exploring the northern part of the island from
their base near Pollenca. On the way, they will put
you up in some of Mallorca’s most amazing fincas –
century-old farmhouses that have been converted
into small luxury hotels. The route up into the
mountains, featuring passes with seemingly endless
switchback climbs, is rewarded not only by
the spectacular Mallorcan coastline and the
Mediterranean, but by the rapid descents, too.
£ 2,355pp | rockymountaincycle.com
Norbert Eisele-Hein/Superstock, Look Die Bildagentur der Fotografen
GMBH/Alamy, SuperStock, Patrick Hertzog/Getty Images
11

12
Best European rides
Barcelona to Rome
Cycling on some of Europe’s most
picturesque touring routes through
Spain, France and Italy; the
Hannibal Expedition gives riders
the chance to take up Hannibal’s
trail in Barcelona, Avignon or Gavi
and ride one (Barcelona to
Avignon), two (Avignon to Gavi) or
three (Gavi to Rome) stages of this
epic route that totals 1,417 miles.
It passes through some of the most
beautiful cycling areas in Europe:
Catalonia, Languedoc, Provence,
Piedmont, Tuscany and Umbria, as
well as taking on routes that
feature regularly in the Vuelta, Tour
and Giro (yes, that includes the
Pyrenees, Alps and Apennines).
You’ll need about a month to do it,
and it won’t come cheap (between
£340 for a bite-sized weekend and
£6,250 for the entire experience –
it depends on your route). Time to
establish your own supremacy.
rideandseek.com
Italy
Umbria, christened the Green Heart of Italy, has more
than its share of medieval hill towns, with Assisi –
home to St Francis – being the best known. The area is
made up of gentle pastoral countryside that carpets
wide river valleys, with high mountains towering
above them. That is where the real interest lies for any
serious cyclist, and Iron Donkey Bicycle Touring offers
a total of 23 routes to satisfy all comers with its
self-guided and custom group tours. They vary in
difficulty, with ascents of more than 1,800m on the
tougher tours. Fly to Rome, and the Iron Donkey
himself can take care of your transfers from there.
irondonkey.com
Porto to Lisbon, Portugal
One for the proper tourists, this. An easy 219-mile tour
along Portugal’s Atlantic coast. It takes in some of the
country’s most beautiful beaches as well as Alcobaça,
with its UNESCO-protected monastery of Santa Maria
de Alcobaça, and the Lagoa de Óbidos lagoon, a
protected area with a large variety of seabirds.
An alternative from Porto – should you want to go
it alone – is to head east along the stunning Douro
Valley wine region and down to the Serra da
Estrela. Just be prepared for some serious hills.
Self-guided Atlantic coast tours start from £941 |
a2z-adventures.com
Scicon AeroComfort 2.0 TSA Team Bike Bag
If you’re taking your bike with you and not hiring one out there, or
planning a jaunt away in the saddle but flying back, we recommend
you don’t do what Sport once did and traipse around Barcelona asking
supermarkets for spare cardboard boxes with which to pack your pride
and joy for the flight home. Equipped with the AntiShock bike frame
and reinforced base to protect the critical areas of your bike, the Scicon
AeroComfort 2.0 will ensure it arrives in one piece without burdening
you with the weight and bulk of a hard case. £450 | wiggle.co.uk
Marka/Superstock, Sergio Azenha/Alamy, Thomas R Anderson/Getty Images

It’s already been a
summer of sporting
bombshells. And here’s
one more: Halfords.com
now has 15,000 cycling
parts, accessories and
clothing lines from 185
specialist retail brands
Shimano XC30 Black
Off-Road SPD Shoes
Tough glass-fibre reinforced sole
facilitates smooth pedalling in rough
terrain, designed to offer optimal
pedalling with enhanced comfort.
£69.99 | halfords.com
Advertising feature
Experts on
two wheels
It’s not just riders on Le Tour who
need a support team. Whether you’re
in the peloton of the morning
commute or wearing the Yellow
Jersey on your weekend ride, Halfords
is right behind you.
Halfords is already the UK’s number
one bike retailer, selling more than a
million bikes a year. From Apollo and
Carrera bikes to premium brands such as
the Boardman range designed by the
Olympic champion himself, they have a
bike for you – whatever your level or
discipline, including road, MTB and
cyclocross. They also have models from
Pinarello and a range from Olympic gold
medalist Victoria Pendleton.
Get into the right gear
And now you can count on Halfords.com
for all your other gear as well, because
they have increased their range of
parts, accessories and clothing 10-fold –
offering a range of over 15,000 products
online at market competitive prices.
Sportful Reflex
Windproof Jacket
Weather-resistant product designed
for supreme visibility and safety, with
water repellent material to give
maximum comfort and protection.
£28.00 | halfords.com
Their new products range from more
than 7,000 highly-engineered parts
from names you trust – including FSA,
Shimano and SRAM – to premium hi-tech
weather-proof jackets as well as
performance-enhancing supplements like
protein bars, gels and tablets designed to
aid rapid recovery after exercise.
Nutrition and muscle relief brands now in
stock include High 5, Zipvit, Clif Bar,
Accelerade, Nuflex and Blue Morgan.
Selected Halfords stores now also
include a larger range of products to
meet the needs of serious cyclists like
you, including the introduction of
changing rooms so you can ensure you
look the part in garments from Adidas,
Craft, Primal and Sportful. You can order
online for next-day home delivery or for
free next-day delivery to your local store.
No name does more to get you out
there. Halfords.com. It’s like having your
support car right behind you.
High5 Race Pack
A great taster pack of energy drinks
and gels that will help keep you
energised and hydrated on the go,
including a protein recovery sachet to
aid post-exercise muscle recovery.
£14.99 | halfords.com
13

14
Best new bikes
Upgrade
your ride
De Rosa Protos Super Record EPS
De Rosa among the, well, not quite
thorns, but if money was no object – or
if we had a sh*tload of it – we’d spend it
on the Protos Super Record EPS.
Precision engineered with a blend of
three carbon fibre weaves, the frameset
boasts an outstanding stiffness to
weight ratio. Geometry is optimised for
top-level stage racing, offering comfort
for 200km-plus stages, lightness for
mountain stages and aerodynamic
performance for time trials and sprints.
The pinnacle of technology, beauty and
performance say De Rosa. We concur.
£11,999 | wiggle.co.uk
Airstreeem Triple E SL Team
Most manufacturers with comparable
models build bikes of this quality only
for their pro teams, claim Austrian
racing and triathlon brand Airstreeem.
The Triple E features their ultra-light,
high-modulus frame triangle and chain
stays, and its BB30-Bottom brackets
guarantee excellent stiffness even
during extreme effort. The frame is
made using Airstreeem’s carbon fibre
composite, and comes with 12 years
warranty as standard. And a medium
frame, since you ask, weighs in at 1,190g;
forks at 320g. Extreeemly desirable.
£2,499 | airstreeem.com
LOOK 695 Premium Flag Edition
The epitome of French workmanship
(without the striking), the 695 you see
above features a SRAM Red group set
and Mavic Cosmic Carbon SL wheels.
We’ve also picked out a highperformance
carbon frame adorned
with the Brazilian flag, what with the
World Cup final a mere year away, it’s
probably time to start planning your
own South American tour. A total of 19
colour schemes already available for
LOOK’s flagship steed, with colours
from around the whole world. The 695
is simply an outstanding road bike.
£7,499 | lookcycle.com
Orbea Orca BLT
Orbea Bronze carbon frame and forks
made of a blend of intermediate
modulus fibre are what makes for a silky
smooth ride with their Orca BLT, say
Orbea, whose goal is to “reduce the
aerodynamic drag without detriment to
the stiffness of the frame”. Brakes, gear
shifters, front and rear derailleurs all
come courtesy of Shimano Ultegra and
mean the BLT maintains stable-yetresponsive
road manners. But then,
being named after one of our all-time
favourite sandwiches, it was always
going to good.
£1,999 | cyclesurgery.com
Seven steeds to dispel
Greg LeMond’s famous
words: saddle up on any
one of them and not
only will you go faster,
but it also gets a bit
easier. Probably...
Ridley Noah Fast 1211B Red
The ultimate race machine, say Ridley.
Built for sheer speed, the Noah Fast
features SRAM’s Red groupset,
Fulcrum’s Red Wind wheels and
Ridley’s three FAST-Concept
technologies: F-Brake, F-Splitfork
and F-Surface. These technologies
combined, they claim, offer riders up to
2.8km/h advantage in the sprint and up
to 20 watts less power input is needed
to average a 40km/h breakaway.
The saddle, handlebars, and stem are
all built in-house by Ridley, helping keep
the price down, but maintaining quality.
£6,699 | wiggle.co.uk
Hoy Sacalobra .004
One from the man who gave you such a
hearty welcome when you opened this
very supplement – Hoy has helped
develop a true all-rounder. It features a
thin-wall, triple-butted 6066 aluminium
frame coupled with Shimano Ultegra
brakes and 10spd gearing, plus FSA
compact chainset and Mavic Aksium
wheels with 23C tyres. “It reminds me of
when I was a kid,” Hoy told us recently.
“You’d save your money up to try to
build the best possible bike you could.
Now, really, I’ve done the same thing
– only I have a slightly bigger budget.”
£1,300 | evanscycles.com

Pinarello ROKH
It’s pronounced ‘rock’ and, like Dwayne
Johnson himself, it has plenty of stopping
power. We refer, of course, to the Shimano
105 dual-pivot calliper brakes on the front
and rear. That’s where the comparison
ends, however, for the ROKH carbon frame
means it’s lightweight, while the carbon
Onda ROKH fork features an oversized
headset that provides great handling and
offers a strong front end. Shimano 105
gearing, chainset and chain a MOst saddle,
carbon seatpost and MOst handlebars and
stem. We’re sure Johnson would approve.
£2,550 | halfords.com
15

*Refer to halfords.com/delivery for details.

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18
Kit
Cycliste
c’est chic
Café du Cycliste
Lucienne Jersey
Take a look at this effortlesslycool
monsieur as he breezes
through the streets of Provence,
kitted out in his race-fit summer
jersey made of lightweight
merino tecnowool. It’s no
wonder he’s exhibiting slightly
more of his god-given smugness
than usual (he is French, after
all), because Merino wool
absorbs moisture better than
synthetic fibres, making this
jersey effective at dealing with
excess sweat. It also has a
synthetic layer that maintains its
shape and minimises pilling.
The Lucienne is made by the
achingly-trendy chaps at Café
du Cycliste, a cycling community
café on the French Riviera and
alternative cycling wear brand.
Talk about living the dream.
£117 | cafeducycliste.com
Eastpak Kruizer S
If Sport had a domestique to travel with
us on our rides, we’d have them carry
Eastpak’s practical, comfortable and
reliable messenger bag on their
shoulders. It features reflective
detailing, a reinforced tarpaulin base,
detachable midriff strap and a hidden
travel pass holder inside, plus easyaccess
zip pockets and a padded
section for your laptop. Deceptively
spacious and genuinely convenient if
you’re carrying a larger load than will
fit in the back pocket of your new,
elegantly French cycle jersey.
£60 | eastpak.com
Oakley Tour de France Special
Edition Radarlock Path
Oakley are doing le gentlemanly thing,
doffing their cap to the peloton and
“honoring cycling’s greatest
competition” with their Tour de France
collection. Ranging from the Fuel Cell
edition to the new RadarLock, each
style features bespoke colouring and
has the Oakley logo laser-etched on to
the lens. The Radarlock uses Oakley’s
Switchlock Technology that makes lens
changing quick and hassle-free, so you
can keep up with changing light, if not
the man on the saddle in front.
From £110 to £205 uk.oakley.com
Lazer Genesis: Mat White
Lazer’s Rollsys system uses a thumb
wheel on the top back side of the shell
that connects to a narrow cable as a
mechanism to adjust the retention
system with one hand – not only does
that mean the helmet fits great, but it
can also be easily adjusted while you’re
in the saddle. Comes in 11 colours, with
the optional extra of an aerodynamic
Aeroshell. It’s compact, lightweight and
Lazer’s Rigidity Brace System – a
reinforcement moulded into the foam
of the helmet – helps keep it together in
the event of multiple impacts.
£124.99 | lazersport.com

Mettle
detectors
Mio Cyclo 505 HC
“The geographical dimension of the sport is what gives cycling
such a huge ability to resonate in society,” said Christian
Prudhomme, race director of the Tour de France in an
interview before the 100th edition of the grandest of tours
began last month. And there is possibly no better way to
navigate that dimension than Mio’s latest offering. It comes
with pre-installed maps, so it’s good to go straight out of the
box and – importantly – its large anti-glare flatscreen is
readable in sunlight. Built-in WiFi means you can quickly and
easily connect to your MioShare account and synchronise your
tracks as well as upload your numbers from its cadence and
speed sensor and wireless heart rate monitor. It also features a
‘Surprise Me’ function, which generates new cycling routes
based on the time or distance you provide. And, weighing in at
129 grams, it will still make shaving your leg hair worthwhile.
£369.99 | eu.mio.com and Halfords stores
Go Pro HERO3: Black Edition
Billed as the world’s most versatile
camera; 30 per cent smaller, 25 per cent
lighter and twice as powerful as
previous models, the Go Pro HERO3 is
wearable and gear-mountable,
waterproof to 60m and capable of
capturing ultra-wide 1440p/48 fps,
1080p/60 fps and 720p/120 fps video
– as well as 12MP photos at 30 pictures
per second. Comes with built-in WiFi,
and GoPro App compatibility. All of
which means you can capture cinemaquality
video that will make ITV4’s Tour
coverage look comme ci, comme ça.
£359.99 | cyclesurgery.com
Wahoo Blue SC
Together with the free Wahoo Fitness
App, the Blue SC transforms your
iPhone into a cycling speed/cadence
sensor. It’s a more budget-realistic
option to the above and provides all the
critical data you’d expect – our
favourite is the breakdown of lifetime
mileage ridden by week, month and
year. It connects wirelessly and is also
compatible with Strava, Cyclemeter and
Runtastic Roadbike, but – should you
want to ride light – its built-in memory
means you can set off with or without
your iPhone. Allez!
£49.99 | wahoofitness.com/eukickr
Gadgets
POWERbreathe K5
Helps you train the muscles you use for
breathing – primarily the diaphragm
and the intercostal muscle – to make
them stronger, more efficient and in
turn help improve your speed and
endurance. You train by breathing in
through a mouthpiece against
resistance, the level of which you can
change to suit. There is also the option
of the Plus version (£50), which doesn’t
provide you with the level of feedback
that this will, but doesn’t hit your wallet
as hard either. Either way you’ll have
the lung capacity of Big Mig in no time.
£450 | powerbreathe.com
19

20
Maintenance
Ever wish you could look after
your bike like a proper grease
monkey? Here at Sport, we do.
So we asked Ross Dingley, a
25-year-old mechanic for the UKbased
UCI continental road team
Madison Genesis, to tell us how
Bike & the
mechanic
Brakes
Check your brake pads for shards of
aluminium embedded in the pad;
these can cause more damage to
your rims. Check your rims for wear:
if the surface feels curved, they are
worn out and it’s time to treat
yourself to some new wheels.
Cables
Cables are one of the most important components on
any bike and can also often be overlooked. Poor cables
can ruin the experience of a high-quality bike: poorlymaintained
or worn out cables cause resistance,
stopping the gears from changing when you need
them to. Lube the cables by shifting the bike into the
largest sprocket at the back, then pulling on the inner
cables whilst shifting into the smallest sprocket. Do this
without pedalling – this will create enough slack in the
cable to allow you to remove the outer cable and clean
and lube the inner cable.
Wheels
It’s important to regularly check your
wheels are straight and the spokes have
an even tension. The bearings are often
overlooked because the wheel has to
be removed for them to be checked.
If they wobble, they are too loose,
grindy and rough – and they need
replacing, usually needing new cones if
using loose ball bearing hubs.
Wheels and tyres are the biggest
upgrade you can make to a bike.
Lightweight wheels accelerate faster
and are easier to keep turning on the
climbs. Some aerodynamic wheels help
on the flat, but are heavier and don’t
climb as well. You can have the best of
both worlds, but they’re not cheap.
Buy the wheels that are right for you:
a heavy rider will need stiffer wheels.
For commuters, a reliable wheel that is
easily repairable – and that covers the
rim, spokes, bearings and parts – is ideal.

Tyres
Check for cuts or objects buried in the rubber, and
pump your tyres up before every ride – even the
best lose pressure over time; really lightweight
tubulars, for example, can lose 20psi in a day.
Tyre pressure is the thing we change most to adapt
to a course: don’t just pump them up to max
pressure – this will make the ride uncomfortable
and reduce grip. We run tubular 110psi for road
races and maybe as low and 80psi for circuit races
if it’s bumpy or wet. But be careful: too low and
you increase the chance of punctures.
Drivetrain
Keep it clean. If your chain or chainrings are black, you have too much oil on the chain
that will pick up dirt and grime from the road and make a grinding paste, which will
wear away your expensive chainrings, cassette and chain. Clean bikes also look good.
Don’t over-lube, and don’t use a jet wash – this will force all the protective grease out
of the bearings.
The best tool you can buy for your drivechain is a chain checker – this will show you
when to replace your chain; regular replacement should keep the cost of maintaining
your bike down because it will avoid having to replace the really expensive parts such
as the cassette and chainrings. The team use a Shimano Dura Ace 9000 11-speed
drivetrain. It’s cleaned using neat Finish Line Multi Degreaser, which is then hosed off
to leave it completely clean ready for Finish Line ceramic lube.
Derailleurs
Check these for free movement; they
should move back with the spring
easily without resistance. To check
this, create slack in the cable.
Do lube the pivots, and check the
rear derailleur where it bolts on to
the frame is parallel to the wheel.
Dos & Don’ts
• Over-tighten bolts,
especially carbon
• Over-lube the drivetrain
• Lube a dirty chain
• Forget to check tyres
for cuts and objects
buried in the rubber
• Check for loose bolts all
over the bike
• Clean drivetrain
• Lube a clean chain
• Pump tyres up before
each ride
• Check the rear mech
alignment
• Periodically remove
seatpost and apply
assembly compound
bikes, we stand out. The team is working closely
with Reynolds Cycle Technology [who make
tubing for bicycle frames], to develop the
Volare into a highly competitive bike.”
Yes, the Volare is made of steel. But in its full
race trim it weighs just 7.6kg. And whereas if
you were unfortunate enough to crash a carbon
bike, the first thing you’d do is pick it up and
rattle it to make sure everything was still in one
piece, the Volare is much more hard-wearing.
That is, if you look after it, as Dingley explains.
£2,250 for the frameset | genesisbikes.co.uk
available October
Madison Genesis are owned by Madison, the
UK’s leading distributor of bikes, bicycle parts
and accessories
“Being a mechanic for a race team is very
different from what I’m used to as manager
of my shop or working on bikes at home,”
explains Dingley, who has raced bikes himself
since he was 10. “The work you do to the bikes
during a race is not the most demanding
skill-wise, but it’s the volume of work – with
usually 12 to 16 bikes plus five or six spare pairs
of wheels – that puts the pressure on.”
The team ride the Genesis Volare 953, which
bucks the carbon trend with its steel frame
and features an oversized head tube and a
press fit bottom bracket.
“Our bikes have been creating interest
everywhere we have been, because Genesis
has brought steel back to the pro peloton.
With most of the competition riding carbon
21

22
Summer sportives
Cycling shorts Our
Essex Castle Bike Ride
July 27
Colchester, Essex
Distance 75/50/25 miles
Price £17.50
London to Cambridge
July 28
Pickett’s Lock, London
Distance 60 miles
Price £20
Prudential RideLondon-Surrey 100
August 4
Queen Elizabeth Olympic Park
Distance 100 miles
Price Various charity places on offer
Gentle South Downs Giant Sportive
August 10
Goodwood Racecourse, Chichester
Distance 104/76/44 miles
Price £30/£30/£20
Jurassic Classic
August 11
Imperial Rec Ground, Exmouth
Distance 100/63/32 miles
Price £18.40
Wiggle Haywards Heath Howler
August 11
Ardingly College, West Sussex
Distance 100/62/37 miles
Price £28/£18
The Woodcote Sportive
August 18
Woodcote, Reading
Distance 85/63/49 miles
Price £20/£19/£18
Action Surrey 100
August 18
Stoke Park, Guildford
Distance 160km/100m
Price £28
Got a question about nutrition?
askhoy.com
pick of the best
sportives the UK has
to offer this summer
Action York 100
August 18
York University, North Yorkshire
Distance 104/63 miles
Price £28
Skye Sportive
August 24
Portree, Isle of Skye
Distance 95/49 miles
Price £39
Zappi’s Gran Fondo
August 25
Oxford City FC, Headington
Distance 100/60/34 miles
Price £24.90/£15.90
Action Bath 100
August 25
Guildhall Market, Bath
Distance 118/108 miles
Price £28
Bike featured: EASTWAY CX2.0 Alloy CX/RRP £1,249/eastwaybikes.com

askhoy.com
SiS has teamed up with Sir Chris Hoy to share his experience and
knowledge of endurance nutrition – something he knows a lot about
after a 20-year career and 6 gold medals. Whatever your endurance sport
(cycling, running or triathlon) go to askhoy.com and you’ll get a personal
guide to nutrition to help you train harder, race faster and recover quicker.