Veteran - LVRC

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International Racing ICF World Championships The race this year will be in Grace Hollonge Belgium on Sunday 4 th August Grace Hollonge is on the West side of Liége, close to Junction1/2 of the E 42 Start time is 10 a.m. Mick Ives will arrange a block entry for LVRC members. Send entries to Mick on a standard LVRC entry form with £5. DOB is essential Entries to reach Mick by 13 th July World Cup, St Johann, Austria 25th – 27th August 2002 Sunday 25th: 30 – 44, 116 km; 56 – 61, 76 km; 65 – 69 40 km. Monday 26th: Women, all ages, 40km; 35 – 39 116 km; 50 – 55 76 km. Tuesday 27th: 18–29 & 45–49, 116 km; 62–64, 76 km. 70+, 40 km Start times 13.00 all three days No UCI licence is required for these events. World Masters Road Championships St Johann, Austria 29th August 2002 Thursday 29th: 50–52 & 62–64, 76 km; women 30– 39, 45–49 & 50+, 40 km Friday 30th: 53–58, 76 km; 40–44, 116 km; women 40–44, 40 km. Saturday 31st August: 45–49, 116 km; 59–61, 76 km; 70+, 40 km. Sunday 1st September: Elite men & women. UCI (i.e. BCF) licence required. World Masters Individual Time-trial Championships St Johann, Austria 28th August 2002 Wednesday 28th August. Men, Classes 1 – 8; women, classes 1 – 6. UCI (i.e. BCF) licence required. Details: www.masterswm.org or by e-mail: harald.baumann@masterswm.org or from LVRC International Racing Secretary Mick Ives, 78 Mill Hill, Baginton, near CoventryCV8 3AG 02476-304009 The Bald Eagles Jack Watson Since 1994 our group has made an annual pilgrimage to Belgium, showing the LVRC flag in WAOD and VWF events, and competing with a fair degree of success. Unable to converse, we are now on nodding terms with our Belgian and Dutch peer group, who give us no help whatso ever in races. Regular members of the Bald Eagles are myself, Pete Ryalls and Hughie Maguire and we have been joined in the past by Ted Battersby, Brian Ellis and John Downing In July and August there are many races on the calendar. We normally visit for 10 days, racing most days and arrange our trip to include the ICF World Championship. As a group we have always managed to get amongst them, Ted Battersby, John Downing, Pete Ryalls and myself all having won races. This year I managed to win at Bazel and Merelbeke, with first six placings at Wachtebeke, Bellingen and Ruselede and 8th place in the ICF World Champs at Wetteren. LVRC riders have had major successes at ICF Championships in Europe, Dave Nie winning three times and Dave,Tony Woodcock and George Windsor all being placed. WAOD events are based on age category. We were originally competing in Cat D which is for over 50s, then Cat E which was for the late 50s, but always seemed to be very flexible in terms of age. The last few years we have been in E+, which seems to be mainly the young 60s and this year our peer group was F. The rules are flexible and will be used in favour of the Belgians. VWF events are run on a league basis. Local riders enter for the season and accumulate points. Competing as guests the highest placing you can get is 10th. We found this out when Hughie and I finished 2nd and 3rd and then had the ‘rules’ explained to us. We have also tried VWB events which are around Antwerp and up to the Eastern Dutch border. Their age categories stop at 50, so we have to compete at 50 plus. The speeds are phenomenal and we just hang on for as long as possible. Entry fees are usually £5 including £1 deposit on your race number. The winner gets £5 and everyone else in the first 20 between £2 and £4. We ignore the entry fee, treat our winnings as profit and spend it on beer in the race cafe. Accommodation in Gent is very reasonable. We have stayed at Formule 1, north of the City, but for the last couple of years we’ve used the Youth Hostel, which is in the centre of Gent in a much more pleasant area. It is necessary to book in advance. Most events are within 30/40 minutes drive and are published daily in the local papers. The Bald Eagles will be there again representing the LVRC in 2002. Jack Watson lines up for the start of the ICF World’s at Wetteren, 2001 Page 8 Veteran Leaguer: Winter 2002

The Feeding Station Are you getting enough CHO? UP UNTIL THE 1980S cyclists were so ignorant about nutrition that rare steak was the standard pre-race meal for all road-racing cyclists. Silly, really,because the vital importance of carbohydrate (CHO) had been demonstrated back in 1939. Cyclists fed a low CHO diet took 60 minutes to ride to exhaustion on an exercise bike; those on a normal mixed diet took 1 hr 44min; those on high CHO took 2hr 50min. Carbohydrate is the one sure, legal, performanceenhancing aid that really works. Carbohydrate is stored as glycogen in the liver and muscles, along with three times its own weight in water; but your body is able to store very little – perhaps 2000 kCal. However you exercise, you will use a certain amount of glycogen, and the amount in your muscles will dictate how long and hard you can exercise. You should therefore begin any exercise with high glycogen stores. You’ll use it up according to the intensity and duration of the exercise. The higher the intensity, and/or the longer the duration, the more you’ll use. Clearly, if you’re taking part in a strenuous, lengthy Fruit & Nut Porridge 50 gm (2 oz) porridge oats 400 ml skimmed milk 25 gm (1 oz) raisins or mixed dried fruit 1 medium banana, chopped 15 gm chopped mixed nuts Sprinkle of cinnamon Preparation time: 5 minutes exercise like road racing (or hard training), you will have to refuel. The higher your CHO intake, the faster you can replenish your glycogen stores. This is particularly important if you train daily, or are riding a stage race. If your food is low in CHO you will take much longer to replenish your glycogen than if it is high in CHO. Unless you replace what you used, the next day you will fatigue earlier and achieve smaller training gains. Sometimes you will need a rest day in order to achieve this. However, a trained athlete is able to store more glycogen than an untrained one. You should therefore base all your meals on foods high in CHO. Choose the CHO (bread, pasta, potatoes, rice) first, and then decide what to have with it. Immediately following strenuous exercise the body is particularly ready to take on CHO. In this period muscle glycogen manufacture increases from a normal 5% to 8%. So you should start refuelling immediately after exercise. Don’t wait. You should aim at eating at least 1 gm CHO per kilo bodyweight. If you weigh 70 kg, that’s 70 gms. Start Cooking time: 5 minutes 1.Mix the oats and milk and cook in a microwave (about 3 minutes, stirring twice during cooking time) or in a saucepan (about 5–6 minutes, stirring continuously). 2. When oats are cooked, add raisins, bananas and nuts and stir. 3. Add extra milk or water as desired and warm slightly if necessary. 4. Turn into serving dish and sprinkle with cinnamon. Serve with low-fat natural yoghurt or fromage frais Nutrition per serving 315 kCal; 12 gm protein, 8 gm fat, 53 gm carbohydrate.Ideal breakfast before training, a snack after training, or a dessert. Moderate source of calcium. with a whole bottle of your favourite carbo fuel, 50 gm dissolved in water, plus a banana sandwich. Then you need to eat at least 50 gm of CHO per two hours – more if possible. Don’t leave long gaps – it will slow down the rate of recovery. Grazing, eating little and often, is a much more efficient way of feeding than is eating one or two large meals. Many people think that eating sugary foods before exercise will trigger a surge of insulin and low blood sugar. This is not the case. Eating a banana (or even two) immediately before a race will improve your endurance. Taking on CHO during exercise of an hour or more is also beneficial, even in a 25-mile time-trial. What’s more, it’s been shown that you recover quicker. You should choose your CHO according to your specific needs. For instance, simple sugars (like glucose) will provide a rapid rise in blood sugar which may be vital in a race; but they contain no other nutrients. Your everyday diet should be high in CHO but should consist of foods rich in complex carbohydrates (starches) like bread grains, cereals, starchy vegetables and pulses (beans); and simple carbohydrates like fruit and milk. These foods contain vitamins, minerals and trace elements which are necessary for your general health. A chocolate bar and a baked potato may both be worth 155 kCals, but the potato contains thiamin and Vitamin C, both absent in the chocolate – and 33% more carbohydrate Foods based on simple sugars which are rapidly absorbed are said to have a high glycaemic index. Glucose is top, pasta is moderate, and apricots are low. Cyclists will often have a problem with the sheer bulk of a diet high in CHO. Complex carbohydrates, particularly high-fibre foods, can be very filling. In order to get 3000 kCal per day, you’d need to eat the equivalent of 32 shredded wheat, or 11 tins of baked beans to make up your recommended 450 gm of CHO. So you have to look at other ways of getting your CHO without the bulk. White bread and dried fruit are less filling, so eat a mix of wholemeal and white cereals, fresh and dried fruit. Boost your CHO intake with biscuits and carbo drinks – but use them to top up, not as the basis. V Veteran Leaguer: Winter 2002 Page 9

Page 1 and 2: The Veteran Leaguer The official ne

Page 3 and 4: Calendar: new events, cancellations

Page 5 and 6: Special General Meeting It’s LVRC

Page 7: One of the most talented roadmen Br

Page 11 and 12: officials received racing jerseys a

Page 13 and 14: Picture Page From top, clockwise: N

Page 15 and 16: example the hugged thigh - should n

Page 17 and 18: Letters From Dave Orford The idea t

Page 19 and 20: In Part 1 Cavanna, Coppi’s blind

Page 21 and 22: Neil Martin didn’t have to fix hi

Page 23 and 24: Regional Officers REGION 1. N.W. EN

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