Cycle
ycling 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.
ycling 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.
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<strong>Cycle</strong><br />
In association with<br />
One for<br />
the road<br />
Sport picks the best rides, the<br />
best kit and the best advice<br />
for your summer of cycling
Cover image courtesy of <strong>Cycle</strong>Surgery.com<br />
Cycling was the most<br />
amazing occupation to<br />
have. It was a dream<br />
to do it as a profession.<br />
You have to put yourself<br />
through a lot of physical<br />
pain on a daily basis, but you choose to<br />
do that because you love it.<br />
Cycling is also a sport which you can<br />
do until you’re an old man, and you can<br />
enjoy that. I’ve raced on two wheels as a<br />
profession all my life, but it’s lovely to be<br />
able to ride a bike now I’m retired just for<br />
the sheer enjoyment of it.<br />
Hopefully, if you’ve opened up Sport’s<br />
first cycling supplement, you choose to<br />
get on your bike – at whatever level you<br />
ride or compete – for the same reasons.<br />
You too might put yourself through the<br />
pain, but it comes down to the fact that<br />
you do it for the sheer enjoyment:<br />
because you love it.<br />
This is about you and your bike. We’ve<br />
picked out a selection of new machines<br />
and kit to speed you on your way, as well<br />
as some of the best places to put your<br />
gear to good use, with some of the top<br />
rides in Britain and Europe. But we start,<br />
overleaf, with nutrition – and, more to<br />
the point, a nutrition strategy for a race<br />
day or a sportive to give yourself the<br />
best possible chance .<br />
So, I hope you enjoy Sport <strong>Cycle</strong>.<br />
And however long you choose to go<br />
on for, and however far you go, I hope<br />
you continue to do it because you<br />
love it.<br />
Sir Chris Hoy, Science in Sport Ambassador<br />
In association with<br />
Welcome<br />
by Sir Chris Hoy<br />
Editor Graham Willgoss<br />
Art Editor John Mahood<br />
Designer Matthew Samson<br />
Picture Editor Julian Wait<br />
Digital Designer Chris Firth<br />
Production Manager Tara Dixon<br />
Publisher Simon Caney<br />
Contributors Sir Chris Hoy, Jill<br />
Leckey, Dave Barter, Ross Dingley<br />
Hearty thanks to Simon Klima,<br />
Steve Fry, Jenny Scott, Jo Pockett,<br />
Lucy Bell, Amy Field, Sophie Collier,<br />
Duncan Kerr, Ben Simmons<br />
Colour reproduction Rival Colour Ltd<br />
Printed by Wyndeham Group Ltd<br />
© UTV Media plc 2013<br />
UTV Media plc takes no responsibility for the<br />
content of advertisements placed in Sport <strong>Cycle</strong><br />
03
04<br />
Nutrition strategy<br />
Feed the<br />
machine<br />
Thinking of<br />
doing a<br />
100-mileor-more<br />
sportive<br />
over the<br />
course of the summer?<br />
The right nutrition<br />
strategy in the lead up<br />
to, during and after your<br />
event can enhance your<br />
performance and reduce<br />
your recovery time, as<br />
SiS sports nutritionist<br />
Jill Leckey explains<br />
Nutrition during a sportive<br />
event can be the difference<br />
between a good or bad race<br />
experience – between flying<br />
through those last few miles as you’re<br />
pulled towards the finish line or the<br />
dreaded bonk. Or, worse, being swept<br />
up by the broom wagon.<br />
Planning ahead is, therefore, very<br />
important. Nutrition should always be<br />
trialled and tested in training to avoid<br />
any discomfort during the event. Think<br />
of your strategy as being divided into<br />
four parts: up to 48 hours before your<br />
sportive; your pre-event breakfast; the<br />
fuel you take on during the ride and your<br />
post-ride recovery.<br />
24-48 hours before<br />
The major cause of fatigue during<br />
endurance events is depleted<br />
carbohydrate stores. This can lead<br />
to a reduced average speed and an<br />
increased race time. To ensure you arrive<br />
at the start line fully fuelled, carbohydrate<br />
loading is key. Traditionally, carbohydrate<br />
loading lasted for several days to one<br />
week, but that often resulted in athletes<br />
feeling sluggish by the time race day<br />
came around.<br />
However, current research shows that<br />
increasing carbohydrate intake to 6-10g<br />
per kilogram of body mass daily 24-48<br />
hours before an endurance event is the<br />
optimal time to increase stores beyond<br />
when your regular diet is consumed.<br />
The best way to achieve this is to<br />
increase carbohydrate portions at meal<br />
times (pasta, rice and bread, for example)<br />
and add regular snacks between meals.<br />
High carbohydrate is not a substitute for<br />
protein and vegetables on your plate; it is<br />
in addition to this. Carbohydrate drinks<br />
are useful during this time, and can help<br />
got a question<br />
about nutrition?
contribute towards this increased intake,<br />
which can be difficult to achieve from<br />
solid food alone.<br />
As well as increasing carbohydrate<br />
intake, increasing fluid intake alongside<br />
and between meals will optimise<br />
hydration levels for the start line.<br />
Pre-event breakfast<br />
Although it usually means a very early<br />
start, your pre-event breakfast is<br />
essential, especially because you have<br />
been fasting through the night while<br />
asleep. A carbohydrate breakfast<br />
between two and four hours before the<br />
start gives plenty of time for digestion;<br />
this should be trialled and tested on a<br />
training ride to make sure gastrointestinal<br />
discomfort is avoided.<br />
An ideal carbohydrate breakfast<br />
consists of around 2g of carbohydrate<br />
per kilogram of body mass (140 grams<br />
for a 70kg/11-stone man) with foods such<br />
as bagels, porridge, toast or energy bars.<br />
Alongside this, you should hydrate with<br />
400ml-600ml fluid. Drinks containing<br />
electrolytes are great for this time,<br />
especially if you know it is going to be hot.<br />
While travelling to an event and<br />
warming up, sipping on 250ml-500ml<br />
of a carbohydrate and electrolyte drink<br />
will provide a continuous supply of<br />
energy to the working muscles. A small<br />
snack such as an energy bar around an<br />
hour before the start might also be<br />
required if you had an early breakfast.<br />
During the ride<br />
An increased sweat rate and the body’s<br />
limited store of carbohydrate emphasise<br />
how important it is to fuel up during<br />
the ride. For your nutrition plan to be<br />
effective, it is best to plan ahead. Check<br />
the weather forecast for the day because,<br />
if it is warm, you will need to drink more<br />
– also check the ride route so you can<br />
plan when the best time for taking<br />
carbohydrate on board will be. Make sure<br />
to start refuelling within the first hour;<br />
don’t wait until you have started fatiguing.<br />
Carbohydrate intake<br />
and hydration<br />
The strategy to remember is to consume<br />
between 60g-90g of carbohydrate per<br />
hour during the ride. The higher end is for<br />
those who are experienced in consuming<br />
carbohydrate during exercise. The best<br />
way to reach this value is through<br />
carbohydrate gels, fluids and bars, which<br />
provide a quick supply of energy to the<br />
working muscles. Gels and bars are highly<br />
practical because they are light to carry<br />
askhoy.com<br />
in jersey pockets or on your bike stem<br />
when possible.<br />
The goal for fluid ingestion is to drink<br />
to thirst and avoid dehydration, which is<br />
defined as fluid loss > 2 per cent body<br />
mass (1.4kg in a 70kg man, for example).<br />
In practical terms, this usually equates to<br />
between 500ml-1000ml per hour, with<br />
thirst and environmental temperature<br />
indicating whether more is required.<br />
If you don’t want to carry a lot of fluid<br />
with you because of the weight penalty,<br />
then pre-fill your bottles in the cages with<br />
an electrolyte and carbohydrate mix,<br />
which you can fill with water at the<br />
stations en route. Always check in<br />
advance which miles the fuelling stations<br />
are and have at least one bottle filled<br />
on your bike at a time, so that you are<br />
encouraged to continuously rehydrate.<br />
Recovery<br />
Recovery is a crucial part of race nutrition<br />
because the sooner you start replenishing<br />
your used energy stores, the shorter your<br />
recovery time will be. The half-hour after<br />
the ride is the optimal time window for<br />
taking on board a high carbohydrate and<br />
protein mixture to initiate the recovery<br />
process. This involves replenishing<br />
muscle glycogen, initiating muscle repair<br />
and promoting adaptation. The most<br />
practical way to do this is in the form of a<br />
recovery powder or bar.<br />
However, this should be followed by<br />
small carbohydrate (1g per kilogram of<br />
body mass) and protein (20g) meals at<br />
regular intervals (every three hours)<br />
post-exercise. Fluid lost throughout the<br />
race should also be gradually replaced,<br />
1500ml for every kg lost.<br />
Taking on nutrition – and winning<br />
Dos & Don’ts<br />
• Practise nutrition strategies<br />
in training<br />
• Bring your nutrition with you<br />
on the event day<br />
• Start refuelling from the offset<br />
• Start the recovery process<br />
immediately after the ride<br />
• Depend on nutrition you haven’t<br />
provided being available on<br />
the day<br />
• Try new products on the day<br />
of your event<br />
• Start refuelling only when you<br />
start feeling fatigued<br />
• Delay recovery for hours after<br />
the event<br />
© Aflo Foto Agency / Alamy<br />
05
06<br />
Best British rides<br />
Pushing<br />
off<br />
We ask Dave Barter, who cycled<br />
more than 9,000 miles across the<br />
UK for his book, Great British Bike<br />
Rides, to recommend some of the<br />
best routes on two wheels – as well<br />
as pitching in with one of our own<br />
Great British Bike Rides:<br />
40 Classic Routes<br />
for Road Cyclists,<br />
Vertebrate Publishing,<br />
£25. For maps of the<br />
routes, download GPX<br />
files from greatbritish<br />
bikerides.co.uk<br />
Yorkshire<br />
Whether you decide to follow the route of the Tour’s<br />
Grand Départ next summer and head for the dales,<br />
or opt for the moors, Yorkshire has something for<br />
everyone. Barter’s ride of choice takes in the North<br />
Yorkshire Moors, and – at 84 miles in total – it’s<br />
probably best to get one of the hardest hills in Britain<br />
out the way first. “Some say the climb at Rosedale<br />
Chimney is the steepest section of tarmac in the UK,”<br />
explains Barter. “It isn’t, but that is immaterial. Cyclists<br />
come to the moors with the sole objective of ticking<br />
off this 33 per cent climb and then retiring to their cars<br />
as battered wrecks. This is a foolish endeavour because<br />
the roads beyond the Chimney are everything a<br />
committed cyclist could want, with several more<br />
classic climbs awaiting those who venture on.<br />
“I like to get the Rosedale Chimney out of the way<br />
early when I ride this loop. Once done, you are right up<br />
on the moors, with a refreshing run down to Huttonle-Hole.<br />
The route crosses the A170 and enters an<br />
absorbing network of quiet lanes; civilisation is<br />
regained at the B1257 and you’re soon climbing out of<br />
Oswaldkirk and on towards the Hambleton hills and<br />
Kilburn. You can’t miss the Kilburn White Horse cut<br />
into the hillside, and the climb above it is fabulous<br />
– twisting and turning through Kilburn forest. On the<br />
other side, it’s a steep and precarious descent down<br />
the A170. After Sutton-under-Whitestonecliffe, you<br />
return to the country lanes as you are lured gently<br />
upwards towards Boltby and a monster of a climb.<br />
Once over the summit, head towards a tall radio mast<br />
– a point of reference for much of the remaining ride.”
Dragon Route, South Wales (78.4 miles)<br />
Barter’s route – another loop – was inspired by the<br />
fearsome climbs of the Wiggle Dragon Ride, the<br />
annual sportive featuring the hills of South Wales and<br />
the Brecon Beacons. Barter’s route stays south of the<br />
Beacons, beginning as it does at Pencoed before<br />
heading towards the Bristol Channel and following the<br />
coast to Port Talbot. It then visits the village of Bwich<br />
and heads for Rhigos, in the north of the Cynon Valley,<br />
which is known as the gateway to the famously<br />
beautiful Rhondda Fawr and Rhondda Fach valleys.<br />
A belter, says Barter. And who are we to argue?<br />
Cotswolds (83 miles)<br />
“This loop avoids the main thoroughfares, instead<br />
darting round farms and pretty little villages,” says<br />
Barter. “There are some decent climbs, but nothing<br />
too horrific. Fairford is the perfect starting point for<br />
this ride because there’s a free car park for those<br />
coming from afar. Leave town on a quiet country lane<br />
to Quenington, which welcomes you with a lovely<br />
stream and a series of sandstone cottages.<br />
“These peaceful lanes continue through Hatherop<br />
and along a Roman road, before the first hefty climb<br />
of the day, which is steep but short-lived. A few miles<br />
on, you hit Burford and the beautiful single-track road<br />
that undulates up the valley and delivers you to the<br />
Barringtons. From here, a long, gradual ascent lifts<br />
you to the airfield near Upper Rissington.<br />
“The zenith of the climb rewards you with a fantastic<br />
view to the west. Descend via a thin lane dropping<br />
towards the gorgeous hamlet of Wyck Rissington,<br />
head through Lower Swell and on towards<br />
Donnington, then put your head down for a while on<br />
the long, straight road that leads to Evenlode.<br />
“Onto Great Woolford, and a short ascent to a great<br />
view, after which all height is lost and then regained<br />
on the road to Paxford. A straightforward climb lifts<br />
you into Chipping Camden, and the longest climb of<br />
the day. It begins steeply, but then eases off, allowing<br />
you to puff your way up to Broadway Tower Country<br />
Park. The descent leads you to lanes that meander on<br />
towards Guiting Power, then Hampnett and<br />
Northleach. The road to Chedworth is a killer, but the<br />
reward is an epic, winding descent into town.” ><br />
07<br />
<strong>Cycle</strong>sportphotos.com, Rachel Husband/Alamy, Adam Burton/Robert Harding Picture Library/SuperStock
08<br />
Best British rides<br />
Isle of Skye (67 miles)<br />
The Scottish Highlands might seem like a long way to<br />
go, but it’s worth it, says Barter: “Riding around Skye<br />
is perfect in every way: weather, scenery, empty<br />
roads, hills, valleys and sea views.” His 67-mile loop<br />
offers all of that, starting in Sligachan – with views of<br />
the Cuillin mountains – and heading up to Quiraing,<br />
the northernmost summit of the Trotternish Ridge.<br />
Hackney to Dunwich, Suffolk (120 miles)<br />
“You can’t enter the Dunwich Dynamo; there’s no<br />
entry fee,” says Barter of the annual overnight ride to<br />
the Suffolk coast, which takes place tomorrow (July<br />
20), if you’re keen – you can simply turn up and go.<br />
“There’s no list of riders. There’s no timing. In fact there<br />
isn’t even a start time. There’s no signed route and for<br />
the vast majority of the ride there’s no support. You’re<br />
on your own, but you’re not. Those that ride with you<br />
are your soigneurs. Fall, they’ll pick you up. There’s no<br />
agenda, no expectation, no competition, just a single<br />
objective: ride through the night to the seaside.”<br />
Here – on a bright, clear day – you are rewarded with<br />
spectacular views of the Outer Hebrides and the<br />
Scottish mainland. The route then heads for the<br />
sheltered bay of Uig on the west coast before turning<br />
down to Uigshader and Gesto Bay, then it’s back east<br />
to where you started. “Basically, Scotland is the best<br />
place in the world to ride a bicycle,” insists Barter.<br />
Cornwall (63.5 miles)<br />
“Cornwall doesn’t do shallow hills – it likes them sharp,<br />
steep and to the point,” says Barter. “This circular ride<br />
kicks off in the seaside town of Mevagissey; grind your<br />
way up the beautiful coastal roads, before turning<br />
inland at East Portholland. Follow National <strong>Cycle</strong><br />
Route 3 to the Tresillian river. Head for Tresillian and<br />
into Truro. Leave Truro via a gorgeous set of lanes and<br />
head towards Goonhavern, then Perranporth. Next<br />
stop is Newquay, then you are reunited with NCN 3.<br />
A challenging set of climbs lead to the ride’s highest<br />
point at Foxhole. Make your way to Indian Queens,<br />
then climb through the clay workings to the summit.”<br />
Holyhead to Chester (105 miles)<br />
One from Sport’s saddlebag, this, starting at Holyhead<br />
on the Isle of Anglesey and meandering across the<br />
hilly island to a backdrop of the Snowdonia Mountains<br />
and beautiful views across the Menai. Then it’s over the<br />
Hallam/Alamy,<br />
Menai Bridge to Bangor, from where the route follows<br />
the coast to Conwy, calling at Llandudno, Colwyn Bay,<br />
Andy<br />
Rhyl, Prestatyn and Flint, where the castle that<br />
Alamy,<br />
features in Shakespeare’s Richard II awaits. It’s a steep<br />
climb out of Prestatyn to get there, but the views<br />
across the Dee estuary to Wirral and Liverpool are<br />
worth it. Unless you’re a bit of a masochist, it’s best<br />
tackled west-to-east, going with the prevailing winds. cyclesportphotos.com,<br />
Max Slater/Loop Images/SuperStock
OWN<br />
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flat-storming, all-day out bikes.<br />
Whatever the terrain,<br />
we’ve got the bike for you.<br />
Test ride in store today.<br />
ENJOY THE RIDE<br />
BMC<br />
Granfondo GF02 105<br />
Compact 2013<br />
was £1400.00<br />
£1250.00<br />
Norco<br />
Sight 3 SE 2013<br />
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£1800.00<br />
HOY<br />
Sa Calobra .003<br />
2013 Road Bike<br />
£1000.00<br />
Pinnacle<br />
Lithium 5 2013<br />
Hybrid Bike<br />
£600.00<br />
IN STORE | ONLINE | MOBILE
10<br />
Best European rides<br />
Corsica<br />
Home of the Grand Départ for the 100th<br />
edition of the world’s greatest cycling race,<br />
you’ve seen all this ‘mountain in the sea’ has<br />
to offer anyone on two wheels over the past<br />
couple of weeks: from coastal roads along<br />
the Med up to the narrow, twisting mountain<br />
passes. Cycling-corsica.com gives you<br />
options, from a self-guided two-stage tour<br />
with varying levels of difficulty (£177, with<br />
two nights’ accommodation) to their Tour<br />
de Corse (£681), which includes distances<br />
from 90km up to 120km a day over seven<br />
days, all accompanied by an assistance van.<br />
Given the choice, we’d head out<br />
unsupported and – like the Tour – start in<br />
Porto Vecchio, the coastal town sculpted<br />
into the hills with views across the bay.<br />
You’re also spoilt for choice when it comes<br />
to the island’s beaches. Good luck staying<br />
on your bike.<br />
cycling-corsica.com
Breaking away<br />
Keen on an altogether grander tour beyond these shores? We recommend<br />
heading for parts of Europe where cycling isn’t just a hobby, it’s a way of life<br />
Charleville–Mézières to Givet, France<br />
We’re into Classics country, here, and this route is an<br />
absolute classic. The Trans-Ardennes bike path goes<br />
from Charleville-Mézières to within spitting distance<br />
of the border with Belgium, and almost all 83km of<br />
it runs right beside the meandering Meuse River.<br />
The Ardennes itself is an area of vast forests, rivers<br />
and hills that covers parts of France, Belgium and<br />
Luxembourg, with Charleville-Mézières only an hour<br />
and 45 minutes from Paris by TGV (they will have<br />
space for bikes, but you must reserve in advance).<br />
The route ends at Givet, with its hilltop fortress,<br />
from where you can turn back and enjoy the voie<br />
verte in reverse, or continue on into Belgium<br />
(only a further 2km away) and hook up with its<br />
own network of cycling routes.<br />
For a downloadable road book and maps,<br />
visit voiesvertes.com<br />
Mont Ventoux and Alpe d’Huez, France<br />
Over seven days in May or September next year, you<br />
can climb the two most famous peaks in Le Tour’s<br />
history with Veloventoux. The first day takes on<br />
Ventoux from the Bedoin side, setting you up for a full<br />
circle around the base via the stunning Gorge de la<br />
Nesque on day two. Day three takes in the roads close<br />
to the Veloventoux base in the village of Faucon or<br />
another crack at the Beast (by an alternative route,<br />
bien sûr). You head out to Die (the place, not the<br />
consequence of your exhaustion) in the Drome Valley<br />
via the 1,047m Col de la Chaudiere on the 100km jaunt<br />
that is day four. Day five features a ride to the town of<br />
Corps via the 1318m Col de Grimone (105km); day six<br />
is a shorter 65km, but finishes with the Alpe d’Huez.<br />
Day seven is the classic Col du Glandon and the Col de<br />
la Croix de Fer. £685pp | veloventoux.com ><br />
Mallorca<br />
Quiet scenic roads, warm climate, stunning scenery<br />
and good food – there’s more than one reason Team<br />
Sky chose the Mediterranean island as a training base.<br />
Rocky Mountain <strong>Cycle</strong>’s seven-day Tour de Mallorca<br />
crosses the island’s Sierra Tranumtana range over its<br />
first four days, with the second half of the trip given<br />
over to exploring the northern part of the island from<br />
their base near Pollenca. On the way, they will put<br />
you up in some of Mallorca’s most amazing fincas –<br />
century-old farmhouses that have been converted<br />
into small luxury hotels. The route up into the<br />
mountains, featuring passes with seemingly endless<br />
switchback climbs, is rewarded not only by<br />
the spectacular Mallorcan coastline and the<br />
Mediterranean, but by the rapid descents, too.<br />
£ 2,355pp | rockymountaincycle.com<br />
Norbert Eisele-Hein/Superstock, Look Die Bildagentur der Fotografen<br />
GMBH/Alamy, SuperStock, Patrick Hertzog/Getty Images<br />
11
12<br />
Best European rides<br />
Barcelona to Rome<br />
Cycling on some of Europe’s most<br />
picturesque touring routes through<br />
Spain, France and Italy; the<br />
Hannibal Expedition gives riders<br />
the chance to take up Hannibal’s<br />
trail in Barcelona, Avignon or Gavi<br />
and ride one (Barcelona to<br />
Avignon), two (Avignon to Gavi) or<br />
three (Gavi to Rome) stages of this<br />
epic route that totals 1,417 miles.<br />
It passes through some of the most<br />
beautiful cycling areas in Europe:<br />
Catalonia, Languedoc, Provence,<br />
Piedmont, Tuscany and Umbria, as<br />
well as taking on routes that<br />
feature regularly in the Vuelta, Tour<br />
and Giro (yes, that includes the<br />
Pyrenees, Alps and Apennines).<br />
You’ll need about a month to do it,<br />
and it won’t come cheap (between<br />
£340 for a bite-sized weekend and<br />
£6,250 for the entire experience –<br />
it depends on your route). Time to<br />
establish your own supremacy.<br />
rideandseek.com<br />
Italy<br />
Umbria, christened the Green Heart of Italy, has more<br />
than its share of medieval hill towns, with Assisi –<br />
home to St Francis – being the best known. The area is<br />
made up of gentle pastoral countryside that carpets<br />
wide river valleys, with high mountains towering<br />
above them. That is where the real interest lies for any<br />
serious cyclist, and Iron Donkey Bicycle Touring offers<br />
a total of 23 routes to satisfy all comers with its<br />
self-guided and custom group tours. They vary in<br />
difficulty, with ascents of more than 1,800m on the<br />
tougher tours. Fly to Rome, and the Iron Donkey<br />
himself can take care of your transfers from there.<br />
irondonkey.com<br />
Porto to Lisbon, Portugal<br />
One for the proper tourists, this. An easy 219-mile tour<br />
along Portugal’s Atlantic coast. It takes in some of the<br />
country’s most beautiful beaches as well as Alcobaça,<br />
with its UNESCO-protected monastery of Santa Maria<br />
de Alcobaça, and the Lagoa de Óbidos lagoon, a<br />
protected area with a large variety of seabirds.<br />
An alternative from Porto – should you want to go<br />
it alone – is to head east along the stunning Douro<br />
Valley wine region and down to the Serra da<br />
Estrela. Just be prepared for some serious hills.<br />
Self-guided Atlantic coast tours start from £941 |<br />
a2z-adventures.com<br />
Scicon AeroComfort 2.0 TSA Team Bike Bag<br />
If you’re taking your bike with you and not hiring one out there, or<br />
planning a jaunt away in the saddle but flying back, we recommend<br />
you don’t do what Sport once did and traipse around Barcelona asking<br />
supermarkets for spare cardboard boxes with which to pack your pride<br />
and joy for the flight home. Equipped with the AntiShock bike frame<br />
and reinforced base to protect the critical areas of your bike, the Scicon<br />
AeroComfort 2.0 will ensure it arrives in one piece without burdening<br />
you with the weight and bulk of a hard case. £450 | wiggle.co.uk<br />
Marka/Superstock, Sergio Azenha/Alamy, Thomas R Anderson/Getty Images
It’s already been a<br />
summer of sporting<br />
bombshells. And here’s<br />
one more: Halfords.com<br />
now has 15,000 cycling<br />
parts, accessories and<br />
clothing lines from 185<br />
specialist retail brands<br />
Shimano XC30 Black<br />
Off-Road SPD Shoes<br />
Tough glass-fibre reinforced sole<br />
facilitates smooth pedalling in rough<br />
terrain, designed to offer optimal<br />
pedalling with enhanced comfort.<br />
£69.99 | halfords.com<br />
Advertising feature<br />
Experts on<br />
two wheels<br />
It’s not just riders on Le Tour who<br />
need a support team. Whether you’re<br />
in the peloton of the morning<br />
commute or wearing the Yellow<br />
Jersey on your weekend ride, Halfords<br />
is right behind you.<br />
Halfords is already the UK’s number<br />
one bike retailer, selling more than a<br />
million bikes a year. From Apollo and<br />
Carrera bikes to premium brands such as<br />
the Boardman range designed by the<br />
Olympic champion himself, they have a<br />
bike for you – whatever your level or<br />
discipline, including road, MTB and<br />
cyclocross. They also have models from<br />
Pinarello and a range from Olympic gold<br />
medalist Victoria Pendleton.<br />
Get into the right gear<br />
And now you can count on Halfords.com<br />
for all your other gear as well, because<br />
they have increased their range of<br />
parts, accessories and clothing 10-fold –<br />
offering a range of over 15,000 products<br />
online at market competitive prices.<br />
Sportful Reflex<br />
Windproof Jacket<br />
Weather-resistant product designed<br />
for supreme visibility and safety, with<br />
water repellent material to give<br />
maximum comfort and protection.<br />
£28.00 | halfords.com<br />
Their new products range from more<br />
than 7,000 highly-engineered parts<br />
from names you trust – including FSA,<br />
Shimano and SRAM – to premium hi-tech<br />
weather-proof jackets as well as<br />
performance-enhancing supplements like<br />
protein bars, gels and tablets designed to<br />
aid rapid recovery after exercise.<br />
Nutrition and muscle relief brands now in<br />
stock include High 5, Zipvit, Clif Bar,<br />
Accelerade, Nuflex and Blue Morgan.<br />
Selected Halfords stores now also<br />
include a larger range of products to<br />
meet the needs of serious cyclists like<br />
you, including the introduction of<br />
changing rooms so you can ensure you<br />
look the part in garments from Adidas,<br />
Craft, Primal and Sportful. You can order<br />
online for next-day home delivery or for<br />
free next-day delivery to your local store.<br />
No name does more to get you out<br />
there. Halfords.com. It’s like having your<br />
support car right behind you.<br />
High5 Race Pack<br />
A great taster pack of energy drinks<br />
and gels that will help keep you<br />
energised and hydrated on the go,<br />
including a protein recovery sachet to<br />
aid post-exercise muscle recovery.<br />
£14.99 | halfords.com<br />
13
14<br />
Best new bikes<br />
Upgrade<br />
your ride<br />
De Rosa Protos Super Record EPS<br />
De Rosa among the, well, not quite<br />
thorns, but if money was no object – or<br />
if we had a sh*tload of it – we’d spend it<br />
on the Protos Super Record EPS.<br />
Precision engineered with a blend of<br />
three carbon fibre weaves, the frameset<br />
boasts an outstanding stiffness to<br />
weight ratio. Geometry is optimised for<br />
top-level stage racing, offering comfort<br />
for 200km-plus stages, lightness for<br />
mountain stages and aerodynamic<br />
performance for time trials and sprints.<br />
The pinnacle of technology, beauty and<br />
performance say De Rosa. We concur.<br />
£11,999 | wiggle.co.uk<br />
Airstreeem Triple E SL Team<br />
Most manufacturers with comparable<br />
models build bikes of this quality only<br />
for their pro teams, claim Austrian<br />
racing and triathlon brand Airstreeem.<br />
The Triple E features their ultra-light,<br />
high-modulus frame triangle and chain<br />
stays, and its BB30-Bottom brackets<br />
guarantee excellent stiffness even<br />
during extreme effort. The frame is<br />
made using Airstreeem’s carbon fibre<br />
composite, and comes with 12 years<br />
warranty as standard. And a medium<br />
frame, since you ask, weighs in at 1,190g;<br />
forks at 320g. Extreeemly desirable.<br />
£2,499 | airstreeem.com<br />
LOOK 695 Premium Flag Edition<br />
The epitome of French workmanship<br />
(without the striking), the 695 you see<br />
above features a SRAM Red group set<br />
and Mavic Cosmic Carbon SL wheels.<br />
We’ve also picked out a highperformance<br />
carbon frame adorned<br />
with the Brazilian flag, what with the<br />
World Cup final a mere year away, it’s<br />
probably time to start planning your<br />
own South American tour. A total of 19<br />
colour schemes already available for<br />
LOOK’s flagship steed, with colours<br />
from around the whole world. The 695<br />
is simply an outstanding road bike.<br />
£7,499 | lookcycle.com<br />
Orbea Orca BLT<br />
Orbea Bronze carbon frame and forks<br />
made of a blend of intermediate<br />
modulus fibre are what makes for a silky<br />
smooth ride with their Orca BLT, say<br />
Orbea, whose goal is to “reduce the<br />
aerodynamic drag without detriment to<br />
the stiffness of the frame”. Brakes, gear<br />
shifters, front and rear derailleurs all<br />
come courtesy of Shimano Ultegra and<br />
mean the BLT maintains stable-yetresponsive<br />
road manners. But then,<br />
being named after one of our all-time<br />
favourite sandwiches, it was always<br />
going to good.<br />
£1,999 | cyclesurgery.com<br />
Seven steeds to dispel<br />
Greg LeMond’s famous<br />
words: saddle up on any<br />
one of them and not<br />
only will you go faster,<br />
but it also gets a bit<br />
easier. Probably...<br />
Ridley Noah Fast 1211B Red<br />
The ultimate race machine, say Ridley.<br />
Built for sheer speed, the Noah Fast<br />
features SRAM’s Red groupset,<br />
Fulcrum’s Red Wind wheels and<br />
Ridley’s three FAST-Concept<br />
technologies: F-Brake, F-Splitfork<br />
and F-Surface. These technologies<br />
combined, they claim, offer riders up to<br />
2.8km/h advantage in the sprint and up<br />
to 20 watts less power input is needed<br />
to average a 40km/h breakaway.<br />
The saddle, handlebars, and stem are<br />
all built in-house by Ridley, helping keep<br />
the price down, but maintaining quality.<br />
£6,699 | wiggle.co.uk<br />
Hoy Sacalobra .004<br />
One from the man who gave you such a<br />
hearty welcome when you opened this<br />
very supplement – Hoy has helped<br />
develop a true all-rounder. It features a<br />
thin-wall, triple-butted 6066 aluminium<br />
frame coupled with Shimano Ultegra<br />
brakes and 10spd gearing, plus FSA<br />
compact chainset and Mavic Aksium<br />
wheels with 23C tyres. “It reminds me of<br />
when I was a kid,” Hoy told us recently.<br />
“You’d save your money up to try to<br />
build the best possible bike you could.<br />
Now, really, I’ve done the same thing<br />
– only I have a slightly bigger budget.”<br />
£1,300 | evanscycles.com
Pinarello ROKH<br />
It’s pronounced ‘rock’ and, like Dwayne<br />
Johnson himself, it has plenty of stopping<br />
power. We refer, of course, to the Shimano<br />
105 dual-pivot calliper brakes on the front<br />
and rear. That’s where the comparison<br />
ends, however, for the ROKH carbon frame<br />
means it’s lightweight, while the carbon<br />
Onda ROKH fork features an oversized<br />
headset that provides great handling and<br />
offers a strong front end. Shimano 105<br />
gearing, chainset and chain a MOst saddle,<br />
carbon seatpost and MOst handlebars and<br />
stem. We’re sure Johnson would approve.<br />
£2,550 | halfords.com<br />
15
*Refer to halfords.com/delivery for details.
Still haven’t given us a try?<br />
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18<br />
Kit<br />
Cycliste<br />
c’est chic<br />
Café du Cycliste<br />
Lucienne Jersey<br />
Take a look at this effortlesslycool<br />
monsieur as he breezes<br />
through the streets of Provence,<br />
kitted out in his race-fit summer<br />
jersey made of lightweight<br />
merino tecnowool. It’s no<br />
wonder he’s exhibiting slightly<br />
more of his god-given smugness<br />
than usual (he is French, after<br />
all), because Merino wool<br />
absorbs moisture better than<br />
synthetic fibres, making this<br />
jersey effective at dealing with<br />
excess sweat. It also has a<br />
synthetic layer that maintains its<br />
shape and minimises pilling.<br />
The Lucienne is made by the<br />
achingly-trendy chaps at Café<br />
du Cycliste, a cycling community<br />
café on the French Riviera and<br />
alternative cycling wear brand.<br />
Talk about living the dream.<br />
£117 | cafeducycliste.com<br />
Eastpak Kruizer S<br />
If Sport had a domestique to travel with<br />
us on our rides, we’d have them carry<br />
Eastpak’s practical, comfortable and<br />
reliable messenger bag on their<br />
shoulders. It features reflective<br />
detailing, a reinforced tarpaulin base,<br />
detachable midriff strap and a hidden<br />
travel pass holder inside, plus easyaccess<br />
zip pockets and a padded<br />
section for your laptop. Deceptively<br />
spacious and genuinely convenient if<br />
you’re carrying a larger load than will<br />
fit in the back pocket of your new,<br />
elegantly French cycle jersey.<br />
£60 | eastpak.com<br />
Oakley Tour de France Special<br />
Edition Radarlock Path<br />
Oakley are doing le gentlemanly thing,<br />
doffing their cap to the peloton and<br />
“honoring cycling’s greatest<br />
competition” with their Tour de France<br />
collection. Ranging from the Fuel Cell<br />
edition to the new RadarLock, each<br />
style features bespoke colouring and<br />
has the Oakley logo laser-etched on to<br />
the lens. The Radarlock uses Oakley’s<br />
Switchlock Technology that makes lens<br />
changing quick and hassle-free, so you<br />
can keep up with changing light, if not<br />
the man on the saddle in front.<br />
From £110 to £205 uk.oakley.com<br />
Lazer Genesis: Mat White<br />
Lazer’s Rollsys system uses a thumb<br />
wheel on the top back side of the shell<br />
that connects to a narrow cable as a<br />
mechanism to adjust the retention<br />
system with one hand – not only does<br />
that mean the helmet fits great, but it<br />
can also be easily adjusted while you’re<br />
in the saddle. Comes in 11 colours, with<br />
the optional extra of an aerodynamic<br />
Aeroshell. It’s compact, lightweight and<br />
Lazer’s Rigidity Brace System – a<br />
reinforcement moulded into the foam<br />
of the helmet – helps keep it together in<br />
the event of multiple impacts.<br />
£124.99 | lazersport.com
Mettle<br />
detectors<br />
Mio Cyclo 505 HC<br />
“The geographical dimension of the sport is what gives cycling<br />
such a huge ability to resonate in society,” said Christian<br />
Prudhomme, race director of the Tour de France in an<br />
interview before the 100th edition of the grandest of tours<br />
began last month. And there is possibly no better way to<br />
navigate that dimension than Mio’s latest offering. It comes<br />
with pre-installed maps, so it’s good to go straight out of the<br />
box and – importantly – its large anti-glare flatscreen is<br />
readable in sunlight. Built-in WiFi means you can quickly and<br />
easily connect to your MioShare account and synchronise your<br />
tracks as well as upload your numbers from its cadence and<br />
speed sensor and wireless heart rate monitor. It also features a<br />
‘Surprise Me’ function, which generates new cycling routes<br />
based on the time or distance you provide. And, weighing in at<br />
129 grams, it will still make shaving your leg hair worthwhile.<br />
£369.99 | eu.mio.com and Halfords stores<br />
Go Pro HERO3: Black Edition<br />
Billed as the world’s most versatile<br />
camera; 30 per cent smaller, 25 per cent<br />
lighter and twice as powerful as<br />
previous models, the Go Pro HERO3 is<br />
wearable and gear-mountable,<br />
waterproof to 60m and capable of<br />
capturing ultra-wide 1440p/48 fps,<br />
1080p/60 fps and 720p/120 fps video<br />
– as well as 12MP photos at 30 pictures<br />
per second. Comes with built-in WiFi,<br />
and GoPro App compatibility. All of<br />
which means you can capture cinemaquality<br />
video that will make ITV4’s Tour<br />
coverage look comme ci, comme ça.<br />
£359.99 | cyclesurgery.com<br />
Wahoo Blue SC<br />
Together with the free Wahoo Fitness<br />
App, the Blue SC transforms your<br />
iPhone into a cycling speed/cadence<br />
sensor. It’s a more budget-realistic<br />
option to the above and provides all the<br />
critical data you’d expect – our<br />
favourite is the breakdown of lifetime<br />
mileage ridden by week, month and<br />
year. It connects wirelessly and is also<br />
compatible with Strava, <strong>Cycle</strong>meter and<br />
Runtastic Roadbike, but – should you<br />
want to ride light – its built-in memory<br />
means you can set off with or without<br />
your iPhone. Allez!<br />
£49.99 | wahoofitness.com/eukickr<br />
Gadgets<br />
POWERbreathe K5<br />
Helps you train the muscles you use for<br />
breathing – primarily the diaphragm<br />
and the intercostal muscle – to make<br />
them stronger, more efficient and in<br />
turn help improve your speed and<br />
endurance. You train by breathing in<br />
through a mouthpiece against<br />
resistance, the level of which you can<br />
change to suit. There is also the option<br />
of the Plus version (£50), which doesn’t<br />
provide you with the level of feedback<br />
that this will, but doesn’t hit your wallet<br />
as hard either. Either way you’ll have<br />
the lung capacity of Big Mig in no time.<br />
£450 | powerbreathe.com<br />
19
20<br />
Maintenance<br />
Ever wish you could look after<br />
your bike like a proper grease<br />
monkey? Here at Sport, we do.<br />
So we asked Ross Dingley, a<br />
25-year-old mechanic for the UKbased<br />
UCI continental road team<br />
Madison Genesis, to tell us how<br />
Bike & the<br />
mechanic<br />
Brakes<br />
Check your brake pads for shards of<br />
aluminium embedded in the pad;<br />
these can cause more damage to<br />
your rims. Check your rims for wear:<br />
if the surface feels curved, they are<br />
worn out and it’s time to treat<br />
yourself to some new wheels.<br />
Cables<br />
Cables are one of the most important components on<br />
any bike and can also often be overlooked. Poor cables<br />
can ruin the experience of a high-quality bike: poorlymaintained<br />
or worn out cables cause resistance,<br />
stopping the gears from changing when you need<br />
them to. Lube the cables by shifting the bike into the<br />
largest sprocket at the back, then pulling on the inner<br />
cables whilst shifting into the smallest sprocket. Do this<br />
without pedalling – this will create enough slack in the<br />
cable to allow you to remove the outer cable and clean<br />
and lube the inner cable.<br />
Wheels<br />
It’s important to regularly check your<br />
wheels are straight and the spokes have<br />
an even tension. The bearings are often<br />
overlooked because the wheel has to<br />
be removed for them to be checked.<br />
If they wobble, they are too loose,<br />
grindy and rough – and they need<br />
replacing, usually needing new cones if<br />
using loose ball bearing hubs.<br />
Wheels and tyres are the biggest<br />
upgrade you can make to a bike.<br />
Lightweight wheels accelerate faster<br />
and are easier to keep turning on the<br />
climbs. Some aerodynamic wheels help<br />
on the flat, but are heavier and don’t<br />
climb as well. You can have the best of<br />
both worlds, but they’re not cheap.<br />
Buy the wheels that are right for you:<br />
a heavy rider will need stiffer wheels.<br />
For commuters, a reliable wheel that is<br />
easily repairable – and that covers the<br />
rim, spokes, bearings and parts – is ideal.
Tyres<br />
Check for cuts or objects buried in the rubber, and<br />
pump your tyres up before every ride – even the<br />
best lose pressure over time; really lightweight<br />
tubulars, for example, can lose 20psi in a day.<br />
Tyre pressure is the thing we change most to adapt<br />
to a course: don’t just pump them up to max<br />
pressure – this will make the ride uncomfortable<br />
and reduce grip. We run tubular 110psi for road<br />
races and maybe as low and 80psi for circuit races<br />
if it’s bumpy or wet. But be careful: too low and<br />
you increase the chance of punctures.<br />
Drivetrain<br />
Keep it clean. If your chain or chainrings are black, you have too much oil on the chain<br />
that will pick up dirt and grime from the road and make a grinding paste, which will<br />
wear away your expensive chainrings, cassette and chain. Clean bikes also look good.<br />
Don’t over-lube, and don’t use a jet wash – this will force all the protective grease out<br />
of the bearings.<br />
The best tool you can buy for your drivechain is a chain checker – this will show you<br />
when to replace your chain; regular replacement should keep the cost of maintaining<br />
your bike down because it will avoid having to replace the really expensive parts such<br />
as the cassette and chainrings. The team use a Shimano Dura Ace 9000 11-speed<br />
drivetrain. It’s cleaned using neat Finish Line Multi Degreaser, which is then hosed off<br />
to leave it completely clean ready for Finish Line ceramic lube.<br />
Derailleurs<br />
Check these for free movement; they<br />
should move back with the spring<br />
easily without resistance. To check<br />
this, create slack in the cable.<br />
Do lube the pivots, and check the<br />
rear derailleur where it bolts on to<br />
the frame is parallel to the wheel.<br />
Dos & Don’ts<br />
• Over-tighten bolts,<br />
especially carbon<br />
• Over-lube the drivetrain<br />
• Lube a dirty chain<br />
• Forget to check tyres<br />
for cuts and objects<br />
buried in the rubber<br />
• Check for loose bolts all<br />
over the bike<br />
• Clean drivetrain<br />
• Lube a clean chain<br />
• Pump tyres up before<br />
each ride<br />
• Check the rear mech<br />
alignment<br />
• Periodically remove<br />
seatpost and apply<br />
assembly compound<br />
bikes, we stand out. The team is working closely<br />
with Reynolds <strong>Cycle</strong> Technology [who make<br />
tubing for bicycle frames], to develop the<br />
Volare into a highly competitive bike.”<br />
Yes, the Volare is made of steel. But in its full<br />
race trim it weighs just 7.6kg. And whereas if<br />
you were unfortunate enough to crash a carbon<br />
bike, the first thing you’d do is pick it up and<br />
rattle it to make sure everything was still in one<br />
piece, the Volare is much more hard-wearing.<br />
That is, if you look after it, as Dingley explains.<br />
£2,250 for the frameset | genesisbikes.co.uk<br />
available October<br />
Madison Genesis are owned by Madison, the<br />
UK’s leading distributor of bikes, bicycle parts<br />
and accessories<br />
“Being a mechanic for a race team is very<br />
different from what I’m used to as manager<br />
of my shop or working on bikes at home,”<br />
explains Dingley, who has raced bikes himself<br />
since he was 10. “The work you do to the bikes<br />
during a race is not the most demanding<br />
skill-wise, but it’s the volume of work – with<br />
usually 12 to 16 bikes plus five or six spare pairs<br />
of wheels – that puts the pressure on.”<br />
The team ride the Genesis Volare 953, which<br />
bucks the carbon trend with its steel frame<br />
and features an oversized head tube and a<br />
press fit bottom bracket.<br />
“Our bikes have been creating interest<br />
everywhere we have been, because Genesis<br />
has brought steel back to the pro peloton.<br />
With most of the competition riding carbon<br />
21
22<br />
Summer sportives<br />
Cycling shorts Our<br />
Essex Castle Bike Ride<br />
July 27<br />
Colchester, Essex<br />
Distance 75/50/25 miles<br />
Price £17.50<br />
London to Cambridge<br />
July 28<br />
Pickett’s Lock, London<br />
Distance 60 miles<br />
Price £20<br />
Prudential RideLondon-Surrey 100<br />
August 4<br />
Queen Elizabeth Olympic Park<br />
Distance 100 miles<br />
Price Various charity places on offer<br />
Gentle South Downs Giant Sportive<br />
August 10<br />
Goodwood Racecourse, Chichester<br />
Distance 104/76/44 miles<br />
Price £30/£30/£20<br />
Jurassic Classic<br />
August 11<br />
Imperial Rec Ground, Exmouth<br />
Distance 100/63/32 miles<br />
Price £18.40<br />
Wiggle Haywards Heath Howler<br />
August 11<br />
Ardingly College, West Sussex<br />
Distance 100/62/37 miles<br />
Price £28/£18<br />
The Woodcote Sportive<br />
August 18<br />
Woodcote, Reading<br />
Distance 85/63/49 miles<br />
Price £20/£19/£18<br />
Action Surrey 100<br />
August 18<br />
Stoke Park, Guildford<br />
Distance 160km/100m<br />
Price £28<br />
Got a question about nutrition?<br />
askhoy.com<br />
pick of the best<br />
sportives the UK has<br />
to offer this summer<br />
Action York 100<br />
August 18<br />
York University, North Yorkshire<br />
Distance 104/63 miles<br />
Price £28<br />
Skye Sportive<br />
August 24<br />
Portree, Isle of Skye<br />
Distance 95/49 miles<br />
Price £39<br />
Zappi’s Gran Fondo<br />
August 25<br />
Oxford City FC, Headington<br />
Distance 100/60/34 miles<br />
Price £24.90/£15.90<br />
Action Bath 100<br />
August 25<br />
Guildhall Market, Bath<br />
Distance 118/108 miles<br />
Price £28<br />
Bike featured: EASTWAY CX2.0 Alloy CX/RRP £1,249/eastwaybikes.com
askhoy.com<br />
SiS has teamed up with Sir Chris Hoy to share his experience and<br />
knowledge of endurance nutrition – something he knows a lot about<br />
after a 20-year career and 6 gold medals. Whatever your endurance sport<br />
(cycling, running or triathlon) go to askhoy.com and you’ll get a personal<br />
guide to nutrition to help you train harder, race faster and recover quicker.