Cycling Active - October 2015

OCTOBER 2015 | £4.
75
G ACT
N IV
LI E
ALL NEW
C
CY
RIDE STORIES
S Dr Hutch
NEW EPIC RIDAEDVICE takes on the
NEW TRAININRGTESTS Lake District
NEW GEA
Conquering the
Box Hill Original
Beat the
big hills
Q Pacing your climb
Q Pedal cadence
Q Group climbing
Q Finding the mindset
BIKE TESTS
£2.5k aero bikes from G
RO
UPTE
ST
Specialized, Fuji & Cervélo Deep-section

carbon aero
wheels
Plus Long-sleeve jerseys, bike computers & helmets tested

70 YEARS OFTHE WORLDS GREATEST CYCLIST
From the makers of Cycling Weekly, this glossy 148 page guide is dedicated to
Eddy Merckx, the finest ever male racing cyclist. This guide looks at the great
Belgian’s career and seeks to explain the phenomenon he was; featuring profiles
and interviews of Merckx, his team mates and rivals.
ULTIMATE COLLECTORS GUIDE TO MARK CAVENDISH

The second in Cycling Weekly’s glossy Cycling Legends series, dedicated to
Britain’s biggest winner, Mark Cavendish. Follow his career from schoolboy prodigy to king of
the sprints, with interviews from Cavendish, his rivals, team-mates, managers and coaches.
Discover the science, tatics and demands behind this truly gladiatorial part of cycling, and
see why the phenomenal speed of Mark Cavendish makes him the greatest sprinter
professional road racing has ever seen.
DISCOVER CYCLING’S ICONIC PLACES

Cycling is a sport played out against varied and often stunning backgrounds, but some
places are special.
They stand out within the sport; not because they look incredible, although many do, but
because of the races that have passed over them. And because of the part they have played
in those races.
The third in our Cycling Legends series is a tribute to these places. Using words and
the reflections of great riders, as well as incredible photographs, it tells the story of the
mountains, hills, cobbled roads and velodromes that help make the sport of cycling the great
spectacle that it is.
They are cycling’s stadia. They have shaped its history and helped provide so many
memorable moments. They are Cycling’s Iconic Places.
CYCLING
LEGENDS £9.99
ORDER YOUR COPIES TODAY!
each
S E R I E S www.cyclingweekly.co.uk/ shop with FREE p&p

Also available at all good newsagents

CONTENTS OCTOBER
34
Regulars
110
50 Box Hill Original:
8 Big Picture: RideLondon 100 Surrey’s most popular sportive
11 Event News route offers a real challange
14 Your Rides
17 5 Things I’ve Learned: Sir Chris Road-Tested
Hoy offers his pearls of wisdom 62 Grouptest: £2.5k aero bikes:
18 Hardware: 11 products to use Fuji Transonic 2.1, Specialized
20 Software: 12 products to wear Venge Elite and the Cervélo S2
22 N+1: Pinarello Dogma F8 74 Grouptest: £1.5k endurance bikes:
27 Most Wanted: Oakley Jawbreaker Cannondale, Trek, Scott, Fuji and
32 Great Moments: Les West wins Specialized slug it out
the 1965 Milk Race 70 Grouptest: Aero wheels:
100 Bike Maintenance: How to clean 7 of the best hoops fight it out
your bike... properly! 87 Grouptest: Helmets:
131 Calendar: Dates for your ride diary 10 different lids assessed
138 My Toughest Day: Marianne Vos 92 Tech Investigates:
Is it time to ditch the compact
22 chainset, asks Henry Robertshaw

96 Grouptest: Long-sleeved shirts:
Which is right for Autumn riding?
Training + Fitness
102 Training + Fitness News:
98 Grouptest: Cycle computers: Heart rate insight, soft drink ban,
Bar-mounted tech reviewed and new Pain Cave column
104 October Training Plan:
74
This month’s plans explained
106 Your Challenge training plan
Columnists 108 Your Epic training plan
29 Old School: How Simon Warren 110 Beat the big hills:
became addicted to cycling Hill-climbing philosophy and
31 New School: Why newcomer technique explained
Brett Lewis is a slave to Strava 120 Nutrition: Nitrates explained plus
two great beetroot recipes
Event Rides 124 Caffeine: Can it make you faster?
34 Ride of the Fallen Leaves: Plus five caffeine gels on test
Michael Hutchinson takes on 2,159 128 Interview: Behind-the-scenes
metres of climbing in the Lakes with top Tour team chef
October 2015 Cycling Active 7

Ride London
W
ith 25,000 people taking up the 100-mile route from the Olympic Park all the way to
challenge, the RideLondon-Surrey Surrey and back to the Mall was fantastic. And you
100 sportive saw huge waves of get a great big medal at the end!”
riders completing the century, in Now in its third year, this packed weekend of
times ranging from just under four cycling saw events ranging from child-friendly rides
hours for the fastest finishers up to a full day for those right up to the elite racing fielded by the international
simply looking to enjoy a big day out on the bike. All the pro peloton, all hosted in the heart of London.
participants took advantage of the rare opportunity to However, for the majority of serious road cycling
ride on the closed roads of London and Surrey. enthusiasts, this is a unique opportunity to ride
Cycling Active columnist Brett Lewis completed through London and know you’ll be cheered all the
the ride in 5hr 5min. He said: “It’s the best day I’ve way — the nearest you could get to the feeling of
ever had on my bike; riding at 20mph for five hours on taking part in a professional race.
the closed roads of London is a cyclist’s dream. I’m Next year’s RideLondon festival of cycling will
pleased I added the extra 60 miles a week to my take place on Saturday and Sunday July 30-31 2016.
Photos: Roo Fowler
training plan — it made a big difference on the day. With the event rapidly increasing in popularity, the
If you love serious riding, you’ve really got to do this ballot for the 2016 RideLondon-Surrey 100 has
event. The organisation was just immaculate, the already opened, so you’ll need to be quick if you want
crowds along the route were incredible and the to try it for yourself.
8 Cycling Active October 2015

RideLondon-Surrey 100

Editor’s letter
Welcome to your
new Cycling Active
I
’ll come straight to the point: Cycling Active
has changed, not just a little bit, but actually
rather a lot. Let me explain…
When Cycling Active first hit the shelves, it
was focused on encouraging people to get a decent
bike and experience the physical and spiritual
rewards of road cycling. Many of you wanted to lose
weight and get fitter. Others were born-again
cyclists who realised that what they had left behind
in their youth had to be recaptured.
It wasn’t long before you’d shed some pounds,
Strava launches bought a second bike, eschewed the shorts and

T-shirt for proper cycling kit and were training for
your first sportive. Now, many of you are on your
new ‘Live’ update third bike, you’re doing more ‘testing’ sportives,
working on training plans, have got dangerously
into ‘bike fashion’ and some of you have even got
Popular app now features real-time feedback yourselves addicted to Strava. Others have joined
cycling clubs, found new ride buddies and what for
By now most cyclists are aware of door after a ride to see you didn’t many started out as a means to an end or a healthy
(if not obsessed with) Strava, the quite take that KoM or QoM. hobby has become an obsession.
global online community for Strava says the new phone app
athletes, and the updates keep on is bringing cyclists another step Meeting your needs
coming. August saw the launch of closer to having one device that Well, we took a look at what we were doing, had
Strava Live, a mobile innovation does everything. another look at what you were doing and realised
that will effectively “More and more we were no longer producing the Cycling Active you
turn your phone into Strava athletes are needed… and so we’ve changed it.
a cycling computer.
“More and more using their phones So, welcome to the new Cycling Active. We now
In July this year Strava athletes while riding and have great ride stories based on the routes of some
Strava teamed up are using their running,” says of the most challenging rides in the UK and abroad.
with Garmin to Strava’s chief product In this issue, aside from the ubiquitous Box Hill, we
bring riders an phones while riding officer, Aaron Forth. have Michael Hutchinson (AKA Cycling Weekly’s
improved real-time and running” “In 2014, 87 per cent Dr Hutch) pitting his skills in the Lake District,
experience on the of Strava athletes following the path of the Fallen Leaves sportive.
Garmin Edge 520, the first GPS bike used their mobile phones to track
computer to feature Strava Live a ride or run. We’re focused on Insightful content
Segments. That means you can making mobile a source of We have grouptests of £2.5k aero bikes and £1.5k
now know, in the moment, what it motivation for athletes before, endurance models. All the big bike brands are
would take to beat a personal best during and after their workouts, included, so you’ll know it’s a test of the best. We are
or challenge other riders on Strava and Strava Live is a key component also looking at long-sleeve jerseys, aero helmets and
rather than rushing through the of those efforts.” budget-priced on-bike computers.
We now boast the best nutrition/health/training
section of any monthly magazine. Produced by
KICK-START YOUR SEASON Cycling Weekly’s Hannah Reynolds, it gives you a
La Fuga 2016 tour dates announced unique insight into the best ways to train, and the
right fuel to consume. We’ve also managed to
Cycling touring company La Fuga has Prices start at £999 and for that coerce 100 Greatest Cycling Climbs author Simon
launched a number of new pre-season you’ll receive the full pro experience of Warren into writing a new monthly column, in
riding escapes for 2016. supported rides, with coaching advice which he offers his own brand of cycling wisdom.
New destinations include Norway, on hand throughout. Coming early in the So there you are, just like you, Cycling Active has
Cyprus, Majorca and Provence, all of year, from February onwards you can really moved on. I hope you like it.
which provide plenty of climbing. The get some mountainous miles in ahead of
Provençal escape will take on an ascent the spring and summer season. Garry Coward-Williams, acting editor
of the infamous Mont Ventoux. www.lafuga.cc

News
BIG BIKE EXHIBITION

The Cycle Show
returns to the NEC
The Cycle Show is the UK’s
largest and longest-
running cycling exhibition,
having welcomed over
300,000 visitors since its
launch in 2002. It returns
to the Birmingham NEC
between September 25
and 27 this year.
With over 280
exhibitors, it will be a real
treat for all riders with every
discipline and aspect of the
cycling world covered, but
especially for the road
obsessed. There are also
over a distance of 140km, all indoor and outdoor demo
Velothon Wales on entirely closed roads.
It was reported early during
tracks to try some of the
latest product releases.
a roaring success the event that a saboteur had

thrown some tacks on part of
the course. “A small number of
You’ll be able to see a
range of familiar faces on
the main stage, and the
Two-day cycling festival proves a big hit tacks were discovered on Cycling Active team will be
isolated sections of the route in around armed with fitness
The inaugural Velothon Wales mass-participation event Caerphilly,” confirmed event tips and challenges.
saw a two-day cycling festival ahead of a pro road race. director Andy Taylor. Cycling Active readers
take place in and around The professional peloton hit Despite this, it was a highly can also take advantage of
Cardiff with headline rides for the circuit for the UCI-ranked successful first year for the a special offer by going to
both pro and amateur riders. 1.1 race, which played out over event. Wiesia Kuczaj from www.cycleshow.co.uk/
Following in the footsteps 174km starting and finishing London took part and said: “It tickets, and using discount
of the highly popular in the Welsh capital. was a superb day in the saddle, code CYA, to get a
Prudential RideLondon 100 The Velothon ride offered with so many locals coming discounted adult ticket for
the Velothon is held over a all 13,000 entrants the out to cheer on the riders. I’ll be just £12 each.
weekend, and offers a chance to record a time there again next year.”
CAPITAL GAINS
L’Etape London
The first ever L’Etape London by Le Tour de France hits
the capital in 2015, which we predict is soon to be on
many riders’ bucket lists. This brand new event comes
to London on Sunday September 27 in support of Access
Sport and is organised by Human Race, the firm behind
the Wiggle Dragon Ride and Tour de Yorkshire Ride.
Following the success at sister event Maserati Tour
de Yorkshire Ride, riders now have the opportunity to
take on much of the stage three route of the 2014 Tour
de France.
For those after an epic challenge, the longest route 2016 MODEL UPDATE
is 117 miles but there’s also a 92-mile medium option
as well as a short 42-mile loop. Cannondale launches the CAAD12
Riders will roll through Epping Forest before The eagerly anticipated CAAD12 was unveiled this summer by
finishing up with a lap of honour at the Lee Valley Cannondale as it launched its new aluminum road bike for 2016.
VeloPark at the Queen Elizabeth Olympic Park, home Available with rim or disc brake options, it’s the latest in the
of the London 2012 Olympic Games. Motorcycle Cannondale Advanced Aluminum Design (CAAD) line, updating the
marshals and Tour de France lead cars will give CAAD10. Reportedly weighing in 200 grams lighter than its
L’Etape London a real pro feel. predecessor, skipping the ‘11’ because it takes two steps forward
according to the brand. Cannondale describes it as “explosively
www.humanrace.co.uk stiff” and although a price is not yet confirmed, it’s anticipated that
the 105 build will retail around £1,250.

Prudential
RideLondon 100
“My time was the eighth
quickest on the day so I
am pretty pleased with
that. I also caught
myself on TV in the
bunch sprint!”
Edward Porteus
Photo: www.Marathon-Photos.com
Time: 3hr 58min ( 100 miles)
Rider’s rating
QQQQQQQQQQ
Etape du Tour Prudential Wiggle Haywards Wiggle Dragon La Marmotte Cycling Weekly
“Excellent and RideLondon 100 Heath Howler Ride “An incredibly hot Malvern Mad
well-organised “Although I have “This is my second “A good but tough and tough route. Hatter
event and highly ridden the Etape ever sportive after ride. Fantastic I’m being trained “It was really well
recommended. and Stelvio RideLondon and this scenery, cracking by Dean Downing organised and had a
I rode strongly this year, my was twice as hard. climbs, well at Trainsharp cracking hill right at
throughout and challenge was to I could have done organised and Coaching, which the end, nice! I’d do
was pleased with ride 100 miles with one extra the salted potatoes helped with pacing. it again for sure. If it
my overall position without stopping to gear on that last at the stops A stunning ride for wasn’t chucking it
in the top three get the best section, it just kept were great.” Team Cystic Fibrosis.” down I would have
per cent.” possible time.” on climbing!” done the full route.”
Simon Morris Jacky Bernett James Allwood Rich Ford Alex Jones Simon Adcock
Time: 6hr 21min Time: 5hr 12min Time: 6hr 25min Time: 10hr 27min Time: 8hr 57min Time: 2hr 19min
Distance: 100 miles Distance: 143 miles Distance: 109 miles Distance: 43 miles
Distance: 138km Distance: 100 miles
Rider’s rating Rider’s rating Rider’s rating Rider’s rating Rider’s rating Rider’s rating
QQQQQQQQQQ QQQQQQQQQQ QQQQQQQQQQ QQQQQQQQQQ QQQQQQQQQQ QQQQQQQQQQ
114
4 cti
tive
tivve 2
2015
015

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Five things I’ve learned
FIVE
THINGS
Sir Chris Hoy
I’VE LEARNED
Olympic legend
Six-time Olympic and 11-time world champion Sir Chris Hoy MBE on staying at the top
1
Definitely refuelling and
rehydrating myself immediately
after exercise is one of the key
things I’ve learnt. Before, when I was
doing so many sessions a week on the
track and in the gym, and now on the
road, I needed my body to bounce
back and be ready to go again. You
recover quicker if you get the proper
nutrients into your body as soon as
you can.
2
Make a plan and write it down.
I find you’re more likely to
achieve your goals if you tick off
smaller feats along the way. Winning
an Olympic medal to me seemed like
an insurmountable challenge but I
just kept aiming for the next target
and the next and the next.
3
While it’s great to have a goal
and to focus your efforts on
achieving that goal never forget
to enjoy the journey along the way.
Without sounding too cheesy it’s
important to have fun and not be
blind as to how you got there, this way
if you don’t succeed the first time
you’ll still have lots to draw on.
4
Understanding that you can
always do more than you think
you can. You’ll surprise
yourself of what you’re capable of if
you push through. Every session on
the turbo or on a tough climb and it’s
the same every time, the old lactic
acid battle and learning to override
the mind and win the argument.
5
One of the biggest things I’ve
learnt is to watch and study the
Interview: Rebecca Charlton Photograph: Vulpine
guys that are the best. I used to

analyse and emulate what they were
doing differently to the rest of the
field, looking at what gave them that
edge and then look at ways I could
improve on it further.
Sir Chris Hoy is the co-founder of HOY Vulpine:

vulpine.cc

Hardware
Selle Italia Tekno Flow £299.99 Camelbak Podium Bottle £8.99 Coffee & Cols espresso cups,
“The dream saddle of any athlete,” says This 610ml bidon is easy to take in and out Jerseys set of four, £38
Selle Italia. And it looks impressive, with of a cage, even riding at speed. The Jet Enjoy your espresso in a cup inspired by
carbon rails, minimal padding and a large Valve means no fiddling with a nozzle and cycling’s most famous jerseys. All made of
cut-out. Very light, but also comfortable. the lockout switch avoids leakage. porcelain, the cups take 80ml/3oz.
www.chickencycles.co.uk www.zyro.co.uk www.coffeeandcols.com
Vittoria Open Pavé CG tyres Lezyne Steel Digital Drive £64.99 Garmin Vector 2 power meter
£41.99 The digital pressure gauge means you pedals £1,199.99
Designed for rough roads, in 25 and can dial in tyre pressures to 1psi accuracy. Now with plastic pods so it’s even easier
27mm for extra comfort. Super-compliant It’s sturdy, with a stable steel base, a to swap between bikes. You’ll get more
with a 320 threads per inch casing. quality wooden handle and a long hose. data than you’ll know what to do with.
www.chickencycles.co.uk www.upgradebikes.co.uk www.madison.co.uk

Hardware
p epstation toolbox
As well as being light and stiff these full-carbon clincher wheels from Fast Forwa £549.99
built with speed in mind. The combination of 60mm deep rims and bladed spoke The ultimate toolbox for any home
help you cut through the air, while in addition the wheels come with an exclusive FFWD mechanic, the Prepstation has 52 high-
wheel bag for easy storage. quality tools, all in a case on wheels.
www.paligap.cc www.extrauk.co.uk
Radial Grippy bar tape £9.99 Ass Saver mudguard £6.50 Ritchey WCS Monocurve
This tape is waterproof, has a textured The new Ass Saver design is longer and Integrated Bar/Stem £415
surface and a gel layer for extra shock wider than the original, and so keeps This bit of kit may justify its price on
absorption. Only available in black, white more water and road muck off its looks alone, with a beautiful carbon
or grey but great for when it’s wet outside. namesake, particularly in a downpour. construction. At 353g it’s not heavy either.
www.radialcycles.co.uk www.blbbigmama.co.uk www.paligap.cc

Soft ware
Santini Mania mitts £34.99 Velopac musette £25 Pactimo arm-warmers £20
are seriously comfortable Available in a number of stylish designs, Featuring Milano thermal fleece fabric,
g and come in a Velopac’s A4-sized musette is waterproof Pactimo’s arm-warmers are not only warm
that and features a sturdy zip and wide strap. and well-fitting, but also easy to get on
e. A great way to brighten up your commute. and off — handy on those autumn rides.
outdoor.co.uk www.velopac.cc www.pactimo.com
Castelli NanoFlex £50 Endura Equipe Race Gilet £49.99

Comfortable, light and while not fully This gilet is extremely light and packable.
waterproof, Castelli’s Nanoflex coating Available in white or black, features
jersey n does a great job of repelling water, with include a zipped rear pocket, mesh back
poor weather. A mu impressive beading and overall warmth. and headphone port.
www.evanscycles.com www.saddleback.co.uk www.endura.co.uk

Software
Pearl Izumi Elite LTD Jersey £69.99 Giro Empire SLX road shoe
Available in several different colours, there should be a Pearl Izumi Elite LTD jersey to suit £249.99
pretty much every taste. The three pockets are a good size, with the outer pockets At a claimed 175g, the distinctive Empire is
ergonomically tapered to allow for easier side access. Ideal for long sunny rides thanks to one of the lightest shoes on the market
a fairly relaxed fit and a comfortable fabric with excellent wicking properties. with a fine blend of comfort with stiffness.
www.madison.co.uk www.zyro.co.uk
SAKO7 Socks Mondrian White £15 Assos NS.skinFoilSummer_evo7 Etxeondo Feather bibshorts £169
Sean Safinofsky’s colourful sock range £59.99 Etxeondo claims these are the lightest
includes these bold seven-inchers that Assos’s lightest base layer comes as a bibshorts on the market. They’re thin yet
celebrate the famous La Vie Claire result of massive amount of R&D and at comfortable and certainly live up to their
professional team from the 1980s. quite a price. But if you want the best... name, coming in at just 125g for a size M.
www.sako7.com www.yellow-limited.com www.etxeondo.com

Drivetrain
Front derailleur: Shimano
Dura-Ace Di2 9070
Pinarello Rear derailleur: Shimano

Dura-Ace Di2 9070
Cassette: Shimano
Dogma F8
Dura-Ace 11-speed,
CS 9000 11-28
Chain: Unbranded
Brakes: Shimano Dura-Ace
£9,799 Chainset: Shimano

Dura-Ace, FC 9000,
11-speed 50/34
The latest in a line of proven race

winners, the Dogma F8 is a
machine built for the world’s best
A
lthough over a year old, the Pinarello
Dogma F8, which many describe as
the fastest bike in the world, is still a
dream bike for most. It recently won
the 2015 Tour de France with Chris Froome and
Team Sky at the helm, adding to its reputation as
one of the best bikes ever built. Pinarello, ever the
modest manufacturer, calls the latest Dogma the
“eighth wonder of the world” — in fact, it was the
eighth Dogma produced. Its predecessor, the
Dogma 65.1, was the company’s bestseller and
won two editions of the Tour, with Sir Bradley
Wiggins in 2012 and Froome in 2013. The
updated version, the F8, has winning pedigree.
Pinarello claims the F8 is 12 per cent stiffer,
120g lighter and “up to 40 per cent more
aerodynamic” than its older brother. The
chart-topping and bank-draining wonder was
brought into being through a collaboration
between Team Sky, Pinarello and car maker
Jaguar, headed by renowned innovator Dimitris
Katsanis. Katsanis, who was the man behind
Team GB’s revolutionary Olympic UKSI track
bikes, even insisted Pinarello use a new factory.
No stone was left unturned, ensuring complete
control over the production environment.
This specific build is laced with Fulcrum’s
top-end Racing Zero, shod with racing-orientated
Vittoria Corsa tyres, Shimano’s flagship electronic
groupset Dura-Ace Di2 and completed with
Pinarello’s own in-house carbon components,
Most, including integrated aero bar and stem.
If you feel a need to be on the bike Fausto
Pinarello claims is the fastest money can buy,
this is for you.
Contact: www.yellow-limited.com

Frameset Finishing Kit Wheels
Frame: Torayca T1100 1K Handlebar and stem: Wheelset: Fulcrum
Carbon Asymmetric Most Talon carbon Racing Zero Black, hub
Fork: Onda F8 T1100 1K Saddle: Selle Italia Most ceramic USB
Asymmetric Catopuma Carbon Spokes: Aluminium
Seatpost: Pinarello Air 8 aero spokes
Tyres: Vittoria Open
Corsa CX 23-622
“Brought into being through a

collaboration between Team Sky,
Pinarello and car maker Jaguar”

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Oakley Jawbreaker £180
When Mark Cavendish collaborates on eyewear you can expect some seriously well-honed
optical wizardry and true to form, Oakley’s latest sunnies are a visionary design
O
akley, in conjunction with Mark damage on parts. Frame arms are
Cavendish, has developed this adjustable for different helmet-strap
year’s summer sunnie sensation, configurations, while the overall shape
as sported by many riders at this is said to aid better upward field of view
year’s Tour de France. The Jawbreaker — something that Cavendish may have
even saw a number of British victories, asked for, especially for when he utilises
coming from the Manxman himself, his unique, lowdown sprint style we’re
Chris Froome and Steve Cummings. all so familiar with.
The collaboration of Cav and Oakley
is said to have gone through 100 design Prizm Road
iterations and 9,600 hours of lab and The pair illustrated have the new Prizm
field-testing for the last two years, Road lens, designed to enhance vision.
before each part of the Jawbreaker The idea is that the lens is suited to the
partnership was happy for it to be environment — more so than the light
released earlier this year. condition — to help riders see subtle
changes in the texture of road surfaces.
The Frame Though, as with all Oakley products,
The Jawbreaker design incorporates they’ll be available in a number of lens
Switchlock technology. The idea is that and frame colour options.
the frame opens like a jaw, allowing for
easy lens change without stress or Contact: www.oakley.com

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“The rear wheel
needed to be all but
Simon Warren is a former club racer, time triallist and the author of the popular 100 Greatest
Cycling Climbs series of books. He explains how fate took him on the path to righteous cycling
L
ife is a series of decisions, each one altering did. Could I really now buy one of these fabulous
your path. Some you make, some are made machines? When it came down to it and after
for you. In the summer of 1988 I made a deci- ‘consultation’ with my parents, who imposed a
sion: it came to me out of nowhere and it set limit to the amount I was to spend, it turned out I
me on a journey. It led me to time trialling on the A1 could only afford one bike in the brochure, the
and racing the likes of Bradley Wiggins at Herne Hill bottom-of-the-range Ritmo. Now it wasn’t the lightest,
velodrome. It has also led me to ride and it didn’t have the tightest clearances,
document nearly 400 climbs in Britain ut it was made of Reynolds tubing
and Europe. and so long as it was in that catalogue
I spent the first 15 years of my life it was by association a genuine, bona
saving money. There were weeks when I fide racing bike.
could net close to £8 from my various So after many weeks of staring at
babysitting jobs, and by following a strict that same picture the fateful day
regime I’d managed to squirrel away came. I went, cash in pocket, with my
nearly £850. Then one summer’s evening, dad to Staples Cycles. Phil Staples was
while kicking about on a couple of 1970s the man who sold us our freedom. He
plastic skateboards, I decided I was gave us the means to escape, and to
going to make a grand purchase of a experience speed and danger. He was
Powell Peralta skateboard. That’s when illy Wonka and Father Christmas
I ran into a problem: after trying some rolled into one.
friends’ boards I discovered I couldn’t Clutching my well-worn catalogue,
skate, not for the life of me. I had to face I said I would like to purchase the
it that I was never going to be the next Ritmo in the window, which I knew
Tony Hawk. as my size as I’d been to look at it 51
With that dream over but money still in times! Then something magical
the bank, I needed a new target and that appened. For a few pounds more,
was when it came to me. I was going to way less than the marked price, he
buy a racing bike… a PROPER one. My offered me the next bike up in the
uncle was a racing cyclist, and a few of my range, the Corsa. Now the Corsa was a
mates’ brothers had proper racers in their garages. My catalogue Ferrari in comparison to the Ritmo’s Ford Escort. It
Bikes with impossibly thin tyres, no mudguards, from 1988... a was fitted with the latest tech from Japan: SLR brakes,
immaculately clean, hidden under sheets, tucked book of dreams Index gears, Biopace chainrings, hidden cables. This
down the side of cars, they were glamorous and was beyond anything I thought I’d own. I needed
exotic. I vowed that I would own one of these. extra money. Dad? Please, I’ll pay you back... the deal
I drew up a mental list of criteria. Firstly, it had to was done.
have 700c wheels shod with 20mm tyres. It had to be There was no box, no setting up, it was straight
made from Reynolds tubing, the rear wheel needed to home, out of the car and down the road. I’m not one to
be all but touching the seat tube, and it had to have eulogise about the spiritual side of riding a bike, but
clips and straps on the pedals. During my research I’d setting off out of the village, sticking it in the 52x14, I
been tempted by new showbiz brands from the USA wound it up to a speed I had simply never experienced
such as Specialized and Trek, but I knew deep down before and the smile that spread across my face is still
that the only bike I wanted was a Raleigh and it had to there today. That decision, made that summer’s
be from its Lightweights catalogue. evening, changed everything.
I already had a small pile of Raleigh catalogues,
which I’d been studying for many years — all boys You can follow Simon on Twitter @100Climbs
NEXT MONTH Simon explains why his ‘old school’ cycling philosophy will not allow him to wear Rapha... even though he likes it

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Columnist
“I’m just stuck in a

desperate world of ‘ifs’,
‘buts’ and lost Kudos”
Brett Lewis started serious road cycling just over a year ago. He has need and hunger to be the
best at whatever he does, but how does he deal with the harsh realities of Strava? Read on...
I
’m a creature of habit. After a ride I do three 43.5km per week. Lower than I thought or remember,
things: take off my shoes and socks, make a but it was my first season in the saddle. A sense of
strawberry recovery drink, and then walk deja vu overwhelms me. Those Strava average data
around the kitchen searching for the best wi-fi numbers are more than familiar…they are practically
signal to upload my Garmin data to Strava. the same as mine! I can’t believe that all that effort
Then I can relax, clean my bike and have a has resulted in me being so damn average!
shower knowing that a raft of PBs Not only am I the embodiment of an average Strava
and Kudos awaits me when I next rider, but I also pedal over some of the most popular
open my Strava App. That’s the riding real-estate in the UK. A look at the 2014 Strava
theory, but as we know the plan Global Heatmap shows my area of Kent as positively
doesn’t always work out, as either glowing. My favourite weekend routes are around
my kid’s Battle of the Clans is eating Ashdown Forest and the Downs (both North and
into the wi-fi and I can’t sync my South). I think I’m lucky living in the countryside,
Garmin to Strava, or worse, I don’t but there’s a lot of us out on the same lanes.
have the PBs or Kudos and definitely According to Strava the most popular day
no KOM’s… to ride in 2014 was the June 8. I scroll
I curse not giving it a bit more on Ide down my Strava Activities Profile
Hill to Village Hall or maybe I should to that date and find my entry.
have tried a higher cadence and dropped The data reads: Sunday June 8,
it down a cog on the sprint past Tescos. I’m 9.41am/50.8km/1.55.49 moving
lost in a desperate world of ‘ifs’ and ‘buts’ time /573m elevation. I then scroll
and lost Kudos. like a madman for Sunday June 7,
I check my recent times against past 2015. There it is, Dashboard, Ride,
efforts to find a place when I was really 9.44am/48.4km/1.57.20 moving
useless and can marvel at my progress. I’ve time/650m elevation. I’m nothing
shaved nearly 12 seconds of the annoyingly but consistent.
named Kidds Hill climb segment in the last six I can’t ignore the data, despite the
months — excellent! I try to ignore that it’s nearly an months of turbo work, the training plans, the
eight-minute climb by my standards and the KOM on obsessing over body weight, bike weight, the
that segment is 4 minutes 27 seconds. I console myself right wheels, the right tyres, considering aero tops,
further with the rest of the data for that segment : aero overshoes, aero bars and those mysterious
I’m 3,069th out of 6,138 riders on the All-Time leader packages from Wiggle that you hide from the wife: I
board and 1,080th out of 2,160 attempts this year. am still a totally average bike rider.
I try to find some positive affirmation in the data, but Before I became a cyclist, I would never have believed
instead I am struck by the reality staring back at me that being so average would entail so much sweat and
from the screen; it’s all looking pretty average. pain. And then there is the occasional gut-wrenching
disappointment when Strava uploads the data from
Is ‘being average’ better than I thought? what I thought was my latest PB-breaking, Kudos-
In 2014, according to Strava, the average data for a recognised ride only to see my optimism shrivel and
male rider looks like this: distance per week was die in the face of the truth. And yet, every new ride brings
41km, average time in the saddle per ride was 1h 46 new unrelenting fresh optimism that I’m going to shatter
minutes, the average speed was 23kph and average some PBs and get closer to a KOM. I enjoy the challenge
climbing per ride was 390m. All of which feels so much, I’ve never been so inspired to keep pushing
impossibly low, slow and not enough. I look at my own and pushing and striving to get better. Am I mad or am I
2014 statistics: total distance 2,264km, so that’s only average… or am I just like you?
NEXT MONTH Are you what you ride? Can the right bike change the way you feel and improve your performance?

T MOMEN
GR EA
TS
LES WEST
JUNE 12, 1965
MILK RACE
T
he British have always loved a
bike race. Look at the crowds
here in Blackpool welcoming a
British winner of what was a
great British race. Cycling was on a high
in 1965, and home riders were gaining
traction in the great races of Europe.
Another rider from these shores, Tom
Simpson, would become world champion
in 1965, and win the BBC Sports
Personality of the Year. And there were
lots of young riders with the ability to
follow him.
One of them was Les West.
But today Les West is probably the best
British cyclist you have never heard of.
Fifty years ago, in 1965, West had a
particularly outstanding year. Aside from
the prestigious Milk Race, he set the
British Hour record, the 25-mile time
trial record, and won the Tour of the
Cotswolds and the British National
Championships.
The Milk Race, which was basically
the Tour of Britain but sponsored by the
Milk Marketing Board, he won twice. He
took a silver medal in the 1966 Amateur
World Championship road race, and four
years later, in 1970, he was fourth in the
professional World Championships. Only
Simpson and, 46 years later, Mark
Cavendish, have done better.
But West didn’t follow Simpson. In
1970, he rode for a British-based
professional team, riding British
professional races, not the big Classics
and Grand Tours that Simpson rode and
which Cavendish, Geraint Thomas, Chris
Froome and many other top British
racers ride today. Why? Because
Simpson’s death in the 1967 Tour de
France stunned cycling in Britain, set it
back years, and it took a long time to
rebuild the confidence that’s here in this
picture, taken way back, 50 years ago, in
the summer of 1965.
Written and compiled by Chris Sidwells

Great Moments
In the World Championships,

Photographs: Cycling Weekly archive
only Simpson and, 46 years later,

Mark Cavendish have done better

FALLEN LEAVES
Lake District
18 . 10 . 2015
FALLEN LEAVES
Lake District
18 . 10 . 2015
t’s the little surprises that can clear. Buttocks clenched so hard that I’m
make a day’s ride so special. amazed I didn’t fold my saddle in half, I THE RIDERS
And the most magical swooped round the turn, and flew past Rob.
moments are when the The Lake District is a great place for a ride. Michael
surprises come at you in Even when we were there, in the middle of Hutchinson
multiples. In this instance, the summer tourist season, when we were off Former pro
the first was when the sun the main roads we probably saw no more time triallist,
came out. It transformed the than a couple of dozen cars in over 60 miles. national champion and
Lake District into something The route we took was from the Ride of record holder over
that looked the way Northern the Fallen Leaves sportive, which runs in distances from 10-100
Italy would look if it didn’t have October, by which point I imagine there’d be miles. Has ridden at the
a four-lane highway along almost no traffic at all. World Championships
every lakeshore. and Commonwealth
The second surprise was thundering Squeaky clean Games. Once hit 73mph
down a dead-straight descent of about We started out from Coniston village, riding a tandem down a
one-in-six, when suddenly the land and the heading south on a rolling A-road. It wasn’t Welsh hill with former GB
forest on the right-hand side of the road actually raining, but it felt as if it very much pro, Sean Yates.
dropped away to reveal a stunning view wanted to. In truth, at that point, the whole
across Windermere, several hundred feet enterprise didn’t seem too promising. There Robert Scott
below me. There was sunlight sparkling off was also a terrible, terrible squeaking noise. UK top-ranked
the lake. There was a steamer. There were “Is that you?” I said to Rob. junior, riding
sailing boats. There was everything except “It might be,” he said. “ Have you ever for VCUK-PH
the actual Swallows and cleaned your chain MAS. Best under-16 in the
Amazons, and it was
just beautiful.
“We were into with paraffin?”
“No,” I said.
National Road Series in
2014. He lives in Hebden
Bridge and is currently an
The third surprise
was that, after just a few a steep and “I tried it yesterday.
It does an amazing job. apprentice engineer at
seconds gazing But the chain was so energy products
contentedly at the lake, I horribly slippery clean that I didn’t company, Science in
glanced back at my really want to get it Sport, who provided him
computer and realised
that through the magic
descent on a wet, dirty again by putting
oil on it. The downside
with some subtly
branded kit for the ride.
of gravity I was doing
rather more than 50
potholed road” is, it seems to squeak a
little.” That was the
Aims to become a pro.
mph. The fourth soundtrack to our ride,

surprise arrived in very short order after- then. The noise of the mice from Bagpuss
wards. It was a T-junction, and it was a great being put through a pasta machine.
deal closer and approaching a great deal I hadn’t actually met Rob before that
faster than I’d have liked. morning — when I’d planned the ride I’d
Rob, my riding companion, was just asked a friend if they fancied coming with
sweeping into an elegant, safe left-turn, me. She’d yes, before realising a few days
because he’d been looking where he was later that she couldn’t make it. She suggested
going rather than gazing stupidly sideways at her colleague Rob, a top junior road racer.
some water. The irony was that I’d been I’d liked the idea; I thought I could show him
hanging back, because Rob’s recent riding a few old tricks, maybe pass on some old
had clearly involved so many crashes that he racing wisdom.
was about 50 per cent bruise, 50 per cent
half-healed scab. The untamed Lakes
“Been on the floor lately?” I’d said. And if I’d had any breath to speak, maybe I’d
“Last week at the circuit race in Otley,” have done so. As it was, the casual ease with
he’d replied. which Rob, even on a steep climb, could
“And…?” accelerate in two or three pedal strokes to
“Yeah, the week before as well. People keep slot-in in front of me to let a car pass meant
crashing right in front of me at the minute.” that I was profoundly grateful for whatever
Photographs: James Vincent
On the basis that “right in front of Rob” his unlubricated chain might be doing to
was clearly a very dangerous place to ride a slow him down.
bike, I’d made a habit of letting him go first. When we turned east off the main road,
This time I was luckier than I deserved. A the real ride began. Before we really knew
miraculous gap in the trees gave me a sudden what we were doing, we were into a
view up the road that I was joining, and it was steep and horribly slippery descent,

Ride of the Fallen Leaves
Challenging gradients abound

on a day of ups and downs
under overhanging
trees on a wet, potholed “I dropped below What about all the
cars and caravans on
road. There was no the road over from
chance of getting any
speed up — letting go of
three mph; my GPS Kendal? It was like
the moon. With
the brakes would have
been an instant ticket
came to the conclusion sheep. And bracken.
Then it all
to disaster. As it was, I
was sure I was heading
that I wasn’t moving” changed again. A
rocket-fast descent
for the undergrowth in on a short stretch of
horrible slow motion. Then, just as suddenly, A-road, where I managed to drop Rob by virtue of
we crossed over a stream and the route opened nothing more than superior bodyweight, followed
out onto a long, steep-but-steady climb across by a hilariously steep climb though some dense
bracken-covered fells. woods on a road that seemed to be doubling as a
There was a distinct lack of cutesy stone walls stream. It was something like one-in-five, and I
and the lush vegetation that I tend (wrongly, I must have looked at my back wheel half a dozen
know) to think of when anyone mentions the times in the hope that a giant sprocket or two
Lakes. This was wild and exposed. We could see would have appeared. When I dropped below
the road snaking up and over the hill far in front, three mph, my GPS came to the conclusion that I
and the hundreds of sheep were definitely built wasn’t moving at all and turned itself off, which felt
more like climbers than rouleurs. We stopped for a pretty damning.
moment at the top, and were treated to our first
evidence of the sun for the day — it was shining Descend and repeat
like a spotlight on Barrow-in-Furness, far away When we’d clambered to the top Rob said, “I
beside the Irish Sea. Where we were, it continued wouldn’t fancy going back down that, it was pretty
trying to rain. sketchy even going up.” I agreed. And at that
It felt like a different world from the tearooms moment James, our photographer for the day,
and giftshops of Coniston. Just where the hell had appeared and said, “Do you fancy going back
the hundreds of tourists in the village gone to? down that and coming up again? I’ve found a

FALLEN LEAVES
Lake District
18 . 10 . 2015
FALLEN LEAVES
Lake District
18 . 10 . 2015
Brooding skies can’t overshadow

the splendour of the Lake District
better shot. I only really need one

of you.” I told Rob this was exactly
“Next came the flat bit, as
the kind of thing he’d been
invited along for. When he came we skirted the southern
back up he had added nothing
new to his vast collection of edge of the Lakeland fells”
abrasions, so I suppose he must
have made it. bit, as we skirted round the southern edge of the
The route divided very roughly into thirds, Lakeland fells. Not only did the terrain change, the
though we didn’t really know it at the time. We’d surroundings were rather different too. High
done the first, the bleak, windswept bit. It was hedges and country churches, winding lanes and
probably the best bit of the ride. Next came the flat small stone bridges.
Rob and I did a few miles of through-and-off
riding to get the speed up a bit — we’d set ourselves
THE BIKE a casual target of four hours, and we were barely
I rode a Specialized Tarmac SL4, from 2014, with Shimano Ultegra Di2, and holding on to that pace with more climbing to
an FSA Gossamer chainset. Wheels were Fulcrum Racing S-5, tyres were come. It was nice to settle in to a bit of a rhythm too
23mm Specialized Turbo Elites. The wheels flexed maybe a little too much, — all the steep climbs and descents had given the
but otherwise it’s a great bike for the route — compliant and comfortable day so far a disjointed feeling. For an old racer and
while being light and stiff for the climbs. Gears were 52/36t and 11-25t. a young racer, it felt right to spend at least a few
miles going fast.
Just as the road started to go up again, we
passed through the pretty village of Cartmel. As a
student I once went there on what was billed as a
“summer reading party.” Doubtless some reading
did get done, but not much of it was done by me.
The “party” bit, on the other hand, I embraced. I
remember waking up in a churchyard, with only a
hazy idea of how I’d got there. There was a crow
standing on a nearby gravestone, staring at me in
palpable disappointment. Clearly, until the
moment I turned out not to be dead, I had featured
prominently in his breakfast plans.
Back to school
I started telling Rob this story, before

*RLQJ WKH ([WUD 0LOH
XXXDIBJOSFBDUJPODZDMFTDPN
'PDVTFE PO TXDOLW\
FALLEN LEAVES
Lake District
18 . 10 . 2015

having a sudden doubt about whether this might

constitute setting some sort of bad example. (I kept
having to remind myself Rob was only 17 — his
strength on a bike made it very easy to forget.)
Happily, by way of a distraction, when we got to the
junction at the centre of the village, my GPS had a
fit, and we were reduced to borrowing someone’s
phone to see where we were supposed to go next.
“It’s about time we started climbing again,” said
Rob. I asked why.
“It’s been flat or downhill for ages, so it’s about
time we went up,” he said.
I explained how in the last ice age, great glaciers
had shaped the landscape of the whole area.
How the land was sculpted into ridges, and how,
therefore, the route was going to continue being
flat for quite a few miles to come. “You can tell by
the shape of the valley,” I said. I felt that since there
wasn’t much left to teach Rob about cycling, I could
at least help him out with some geomorphology.
We rounded the next bend, and the road headed
for the sky. Rob was too polite to mention it.
Anonymous ascent
Our route didn’t cover any of the famous monster-
passes in the area, Honister, Hardknott, Wrynose
and the rest. We were too far south for any of that
kind of t-shirt collecting. The biggest climb we had
to face headed south-west from the village of
Bowland Bridge. It was never wildly steep, but it
was unremitting. It was not a climb for sprinting
up; it was one for sitting down and getting on with.
I was surprised to look back later over my file of the
ride, and find it was only about 10 minutes long,
because it felt a great deal longer. The file also
showed we were rarely over eight mph the whole
way, which I found much easier to believe.
“Does this thing have a name?” asked Rob, as
we ground along.
“No,” I said.
“It should do,” he said.
I knew what he meant. Crawling up a climb that
doesn’t even merit its own name felt like an
injustice, almost an insult. It was like one of those
climbs you get in the Dolomites, or the middle of
France, where you began to hallucinate that you
are riding backwards, but which you look for on
the internet afterwards and discover that no one
else has even noticed is there.
On the other hand, the sun had finally begun to
dapple through the trees, the day was just the right
temperature, Rob and I were enjoying each other’s
company, and we were clearly going to make it
back to Coniston in time for a late lunch. In the
context of which complaining about the climb’s
lack of a name seemed a little fussy.
The following descent to Windermere was
where I had my near-death experience with the
T-junction. It dropped down to the southern end of
the lake, where it joined up with the course of a
classic time trial race (the Porthole Grand Prix)
that used to lap Windermere, albeit we were riding
in the opposite direction. It’s a race I once won, and
Undulating country roads are I remembered making up time on a very fast
blissfully free of traffic descent down this road — to the extent
that I was expecting the direction we

FALLEN LEAVES
Lake District
18 . 10 . 2015
Racing the were going in to be a real climb. But it noodled gesturing in all directions at once, the two riders
rain back to upwards casually, before dropping down to follow were kind enough to slow down and point us the
Coniston the lake shore for a mile or two — it was actually right way. “There’s a pissed-off looking guy with a
the only time we were riding beside water all day. camera back there looking for you,” I think were
Climbing up from the lake, we passed a couple their exact words.
of other riders, the first we’d seen. Naturally we did We were almost done, though, and I was a bit
our best to look pro — elbows in, nice cadence, 25 sorry about that. I’d have loved another 20 miles.
mph, casual “afternoon!” and so on. I was so busy Or maybe 30. It was almost perfect riding, on roads
posing that I took us straight past a left turn and that were almost eerily quiet, considering we were
off the route. About two miles further on, as we in one of the most beautiful parts of the country in
stood staring in befuddlement at the GPS and July. But from where we got back on to the route,
there were just five or six miles left to go.
When we found James, standing on a verge
KNOW THIS ride’s name). It might be a bit bleak tapping his watch, we took a chance to stop and
Climbing and icy in places by mid-winter. take a few shots on the final climb up Hawkshead
The 61 miles has 6,300 ft or 1,900m Where to stay Hill. Once we got to the top of that, it was an easy
of climbing, which is substantial but There is plenty of accommodation, last 10 minutes down again and into Coniston.
not monstrous. Maximum gradient generally independent hotels or That was a bonus, because as during the last few
was about 25-30 per cent, but never B&Bs. Coniston is quite small, but miles we’d been able to see a huge bank of black
for very long. We managed on the larger town of Windermere is 20 cloud working its way up from the south. Indeed, it
36x25 (me) and 39x25 (Rob), but minutes’ drive away. We stayed in had inspired some pretty nifty descending, because
we’re both fairly strong riders. Kendal, about 40 minutes away, while the weather had been a bit mixed all day,
Other kit and appreciably cheaper. proper rain was something we’d managed to avoid.
The roads are fairly good, and Getting there We and the apocalypse arrived at Coniston
23mm race tyres were fine. The southern Lakes are easy to get simultaneously, from opposite directions. We
Time of year to from the south, due to the A590 braved the rain manfully, for exactly as long as it
A terrific spring or summer ride. dual carriageway, which passes just took to make it to the cafe beside the car park. There
By autumn, one or two wooded a few miles from Coniston on its we sat, eating chilli and looking at the rain beating
descents will feature a lot of way to Barrow-in-Furness. It’s more on the window and bouncing off the pavement.
slippery fallen leaves (hence the of a hassle from the north, though. And feeling very satisfied with our day.
We even made it back inside four hours.
46 Cycling Active October 2015 October

THE ROUTE & KEY CLIMBS

The Ride of the Fallen Leaves takes place on October 18, couple of car parks in the village. (There’s one by the
2015 and is based at the John Ruskin School in Coniston. lakeshore near the jetty.) The car park in the centre of the
There’s quite a bit of parking, not just at the school, but at a village, features a permanently installed track pump.
N
5
Start/
Finish
4
1
2
3 Gradient
25%
15%
7.5%
0%
-7.5%
-15%
-25%
For a Veloviewer link go to www.veloviewer.com/route/6156292462
CLIMBS 5
1 Woodland climb
The first is up and over the moors
south of Coniston, towards Kirby Moor. It
gains about 120m, over 1.3km. The best
Strava times are under four minutes. We Start/
Finish
ambled up it in something closer to six.
2 Bessy Bank
The next is the Bessy Bank climb,
100m gained in exactly a kilometre. It
hits nearly 30 per cent gradient at one
point. Best times around four minutes —
we were 30sec down on that.
3 Cartmel
A 15km flat section, that’s followed
by a long and generally quite gentle climb
from Cartmel to Newton Fell — 150m or
4
so, but over 6km. 1
4 Gummer’s How from Bowland Bridge
The day’s biggest climb is from
Bowland Bridge, 60km in to the ride. It
2
gains 210m in 2.7 km. The best time is by
national hill-climb silver medallist, James
Gullen, at just under eight minutes. We
rode up in 10.30.
3
5 Hawkshead Hill
The last major climb is Hawkshead
Hill, just before the finish. It’s a modest
Map data ©2015 Google
sounding 180m in 6km, though it hits 17

per cent gradients at points. Best times
are around 11 minutes. It took us a slightly
embarrassing 18.
Woodland Bessy Cartmel Gummer’s Hawkshead
Climb Bank KOM How Hill
KOM 11.43 KOM 3.17 KOM KOM
4.03 7.59 2.41
[Route map and profile is available at www.ridewithgps.com/routes/2385645]

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100 MILES / 2,038 METRES ASCENT
BOX HILL
ORIGINAL
SURREY
AN EPIC RIDE IN EVERY SENSE
FULL OF SHORT, SHARP CLIMBS
THAT ARE THE EQUIVALENT OF
TACKLING ALPE D’HUEZ TWICE

Box Hill Original
BOX HILL
ORIGINAL
SURREY
I
’m in the Surrey Hills with Will. He’s an old have to appreciate the flats when you get them,
friend; an old friend who was definitely faster because more often than not it won’t be long until you
than me. But I’ve not ridden with him for a few shift down to the little ring and get out of the saddle
years and so when we meet in Dorking for a again. Indeed, over the 100 miles of the route there is
catch up ride over 100 miles in the summer over 6,500 feet of climbing. That’s like climbing Alpe
sunshine, I’m feeling that serene sense of invincibility d’Huez twice, but instead of a nice steady alpine
and misguided optimism that usually precedes an gradient for a couple of hours it’s a case of short, sharp
embarrassing episode of being totally shown up on sprints up steep ramps. As we soldier on it becomes
two wheels. As I’m about to find out, the Surrey Hills clear that this ride is very much epic in both name
is not a place where you can get away with it. and nature.
Surrey Hills. The clue is in the name. We’re
following the epic route of the Box Hill Original Into a rural idyll
sportive, a 100-mile loop out of Dorking that Fortunately, as we head into the middle section of the
criss-crosses a purple patch of picturesque and route we head south from the cluster of hills, a little
quintessentially British countryside, which, as bit further away from the London Orbital, and take in
we’ve established, is quite hilly. some more gently rolling lanes. The route skirts past
Just how hilly immediately becomes apparent as lush hedgerows, village greens and village pubs, plus
we ride out of Dorking and through Westhumble, a there’s the Dunsfold airfield, home to local bike racing
steady climb past Pilgrim Cycles bike shop and cafe and the test track for a notorious motoring show.
that soon has us rearing up into the trees and into a The flatter roads and good surface means you can
corkscrew-like hairpin up to Denbies wine estate. It’s sit up and enjoy the scenery — in theory.
a classic Surrey Hills climb, starting off gentle with Will and I reminisce about past club runs, when he
high earth banks and a tunnel of foliage where, if you used to race in the elite category in national level
can see the light at the end it usually competitions. It doesn’t take very long to
means you’re on a 25 per cent hairpin realise that he is still faster than me. He
bend and in quite a bit of discomfort.
In winter these roads can be pretty
THE RIDERS claims that he’s had almost a year off the
bike, but as I closely study the contents of
mucky with the mulch of all those Richard his jersey pockets and inspect the
leaves but in summer, besides the Abraham mechanical workings of a Specialized
odd pothole or patch of gravel, the A journalist for Venge seatpost collar (which, I can now
roads are clear as you roll through Cycling Weekly inform you, is one of the cycling world’s
dappled pools of sunlight. From late magazine more interesting seatpost collars, as
September and into the early autumn whose cycling season seatpost collars go) I’m not so sure he’s
the leaves start to turn and the hills involves building top telling the truth. His bike’s still got a race
are alive, turning golden brown with form for late June before number holder attached to it just above
the final flame of summer. It’s a sight seeing it all disappear the brakes.
to behold. while covering the Tour Vivid memories start flooding back.
There’s a short section of flat de France. His racing I remember the war games your mind
respite along past the common at career contains little of plays with your legs just to keep going.
Ranmore but soon enough Will and I note and is now limited I remember the nightmare-inducing
find ourselves rolling up and down on to club time trials. visions where all you see is a shiny silver
little lanes, a pattern that is repeated Shimano Ultegra rear derailleur shifting
all through the day. We both used to Will Haynes endlessly down to a smaller cog and
ride in Northumberland and County A former elite moving away from you.
Durham and if you picked up some of category racer While we are slogging it up and down
the most famous climbs in Surrey and for the the lanes, it’s nice to know that on this
dumped them on the northern domestic part of the ride you don’t have to just to get
Pennines, you’d barely bat an eyelid at Herbalife-Leisure Lakes around. The middle section is the nice
them. In fact we both distinctly Bikes team, injury and a soft, cheese filling to a very thick, crusty
remember riding up a bigger hill than developing career as a sandwich; and you can choose whether
anything around here just to get to scientist saw Will take a you want a soft creamy mozzarella or a
the car park where our former cycling break from competitive full whack Stinking Bishop. Will is clearly
Photographs: Daniel Gould
club used to meet. But the thing about cycling. He’s now back on on an Epoisses de Bourgogne kind of day
riding in this part of the country is the bike and back on (a cheese so potent that it is banned from
that these hills are relentless. They’re form, smashing his being taken on French public transport).
not always especially long or steep, fellow riders at The fields roll on by and we drift out
but they come on narrow roads and every opportunity. into the Weald, where the thick
with such regularity that you really hedges buzz with insects and

Box Hill Original
Hauling up one of Surrey’s

myriad short, sharp climbs

BOX HILL
ORIGINAL
SURREY
“People talk about finding

their limits. You certainly
do on White Down hill”
the roads shimmer in the summer heat. It’s the kind
of countryside that England does so well. In fact it’s
hard to find anything like this in cycling’s heartlands
on the Continent. Belgium is a patchwork quilt of
fields stitched together by little lanes but in the
densely populated Benelux you’re never all that far
from a settlement big enough to have a bar with
Jupiler on tap. In the mountains of the Alps or the
Pyrenees you’re either riding along a pan-flat valley
road, slaving away up a 10 per cent gradient or flying
at full pelt down it.
Professionals always find racing in the UK tougher
than in Europe. This is partly because they’re forever
racing on lanes that take them up and down and
around and about, disrupting any rhythm, but also
partly because British local authorities are often
less inclined to lay a smooth, road bike-friendly
carpet of blacktop asphalt than randomly scatter a
truck load of aggregate surface dressing and head
home for lunch.
The downside for pros is that they have to pump
out more watts to keep their usual pace. The upside
for us Brits is that it makes us tough cyclists. In fact
the closest landscape to the UK is perhaps Brittany,
and that part of France is the region that produced
Bernard Hinault, one of the toughest cyclists of all
time. Where some icons of the sport have been named
after birds of prey — Federico Bahamontes was
known as ‘the Eagle of Toledo’ and Fausto Coppi
sometimes simply as ‘the Heron’ — this feisty Breton
won five Tours de France with an aggression and grit
that helped him earn the nickname ‘the Badger.’ He
gets back on his bike to promote the Tour de France
every now and again and, despite being 60, has lost
none of that fire in his eyes. He could ride a sit-on
lawnmower and still look mean.
The terrible trio

As we loop back and point our noses north, we need to
channel our inner Hinault for the final third of the
ride. It’s the holy trinity of Surrey Hills: Leith, White
Down and Box. Will and I exchange glances. We’ve
got all three to tick off, in 20 miles, at the end of a long
day in the saddle, having covered 80 miles already.
The first of those, Leith Hill, creeps up on you. The
approach is gentle and never too steep as the roads
gradually start getting more undulating once again,
but once you’re on it you certainly know about it.
There’s a right turn, the road narrows, and you can
glimpse the tower at the top, which is a lot higher than
you hoped it would be. This was the toughest climb
on the route of the inaugural RideLondon- Enjoying the flat, lush country
Surrey Classic in 2013 (although it was lanes before the climbs kick in

Box Hill Original
Spinning through pine woods bound

for the highlight of the day, Box Hill
skipped in 2014) and while it doesn’t usually give the Entering the Goldilocks zone
professionals too much to think about, you can see We’ve saved ourselves a little treat for negotiating
how this would be a nasty place to be caught on a bad White Down hill: a trip up what is possibly the most
day. The RideLondon sportive was, however, a famous cycling road in England. In fact on weekend
different matter altogether — a slow lane of traffic mornings this has got to have one of the highest
that had ditched two wheels for two feet in an attempt concentrations of cyclists in the country, save
to make it to the top. Fortunately Will and I can at perhaps for the high streets in Oxford or Cambridge
least hold a conversation today, even if it does become (however, these places have a lot more wicker baskets
a confusingly disjointed series of words towards the and a lot fewer Garmin-Sharp replica jerseys).
summit. But that’s a lot more than can be said for hill Box Hill is very much the Mumford and Sons of
number two: White Down hill. Surrey Hill climbs — lots of people like to say they
It sounds pleasant enough, conjuring thoughts of were into it before it went mainstream, in this case
gradually ascending through rolling chalk grasslands thanks to the Olympic Games road races. Most of
with little animals scampering about in butterfly- them aren’t lying; Box Hill is a Goldilocks
filled wild flower meadows. It is pretty (if lacking climb that is both very close to the capital
scampering animals) but after nearly 80 miles let’s
politely say that it’s very, very steep. After a fast
descent of Leith Hill through the trees and a gradual KNOW THIS
drag back up for half a mile, it all kicks off at the first How to get there chainset with a 27 or 28t sprocket
bend, shaped like a back-to-front question mark, by Trains to Dorking from London will make your life much more
which point you’re half the distance to the top but Victoria, Reading and Gatwick. By pleasant on some of the steepest
nowhere near halfway through the struggle. The final car exit M25 at J9 (Leatherhead) inclines. With the occasional bad
section never really drops below 15 per cent, and with and take A24 to Dorking. tarmac, tree debris, loose stones
a sharp 25 per cent bend to get going, your legs don’t Where to stay and potholes, a pair of 25mm
have any easy introduction. Nearby B&B accommodation at tyres with decent puncture
White Down doesn’t go as high as Leith Hill but it’s Denbies Farmhouse (£105 double) protection is a good idea.
a lot harder; one of those climbs where you’re never and High Edser (£85 double). Kit
quite sure whether to churn a slow cadence in the Head to www.visitsurrey.com for October could be dry and hot or
saddle or stand up and try to push through it. People more information. wet and windy, so come prepared
talk about riding a bike in order to find their limits; Bike with leg and arm-warmers plus a
well you certainly don’t have to look very hard on At least a mid-compact (52/36t) stowaway waterproof jacket.
White Down hill.

BOX HILL
ORIGINAL
SURREY
Richard is cast adrift

as Will hits the front
(it’s probably the first decent hill for anyone

riding out from south-west London) and
exceptionally fun to ride. You can positively
“The elastic that has been
zoom up it. So even before the mania of
Team GB and Sir Bradley Wiggins washed
holding me to Will’s wheel
over its slopes, this little climb was a Mecca
for cyclists, the gentle preamble to a long
snaps in spectacular fashion”
day out in the lanes or a goal in itself.
With fresh legs Box Hill is child’s play, but after 90
In tyre tracks of Olympians miles it gives you that satisfying (if excruciating)
It feels like the Alps, if you squint a little bit and it’s not sensation of squeezing every last drop of energy out of
raining. There are two hairpins, which in this part of your legs like wringing water from a wet tea towel.
the world are called the zig-zags, plus some exposed Predictably it’s along this final drag that the elastic
grassy banks like the lower slopes of a big mountain that has miraculously been holding me to Will’s rear
col. There are great views from the top too; the wheel snaps in spectacular fashion and I crawl
railway line darting south around Dorking and the through the village along the top with that tickly
jets carving up the air out of Gatwick and away into feeling in my throat that only comes after six hours of
the clouds. It strikes just the right balance between very heavy breathing. Mercifully all that’s remaining
steepness and speed so you don’t have to be whippet- is a fast descent along a narrow lane called Little
thin to really enjoy it. The really tricky bit, however, is Switzerland and we’re soon back in Dorking.
the false flat beyond the final bend and the cafe at the Sometimes you can ride 100 miles almost by
top. Imagine doing this nine times in a row at race accident, but the Surrey Hills is not a place where that
pace like the blokes did at the Olympics. That happens very often. Indeed us Brits have the
certainly can’t have been exceptionally fun to ride. perfect word for roads like these: grippy.

!
BOX HILL
ORIGINAL
SURREY
Wheel to wheel on Box Hill’s

famous ‘zig-zag’ bends
Rolling back into Dorking, Will and I both

THE BIKE agree that we can feel every last bit of what
I couldn’t have asked for a better bike than the Canyon Ultimate we’ve just ridden.
CF SLX 9.0 LTD to tackle the Surrey Hills. The frameset comes in Pro riders talk about good pain and bad pain.
at a featherweight 790g and the slightly more relaxed geometry When your joints feel and sound like they are
was ideal for a long day in the saddle. The pro compact 52-36 lubricated by Hobnobs, or when you’re shocked
chainset gave that crucial extra gear for the steepest gradients. by a lightning bolt of a muscle strain or an
The exceptionally stiff and direct Mavic R-Sys wheels were inflamed tendon: that’s bad pain.
perfect for power transfer on the short, sharp climbs. However, That itchiness in the pits of your lungs, those
the 23mm tyres could have done with an extra 2mm of width to slightly aching wrists, the white noise in your
cushion the rougher road surfaces found under the leafy lanes. legs that makes you shuffle around pathetically
and want to lie down all the time, and the sting
in your eyes in the shower when those crusts of
sweat around your eyebrows dissolve and drip
down your face. That’s the good pain. Our
well-earned pain.
We also both experience that warm and
fuzzy endorphin-fuelled sense of achievement
(and, perhaps, smugness) that comes with the
good pain.
Will probably leaves with a sense of pleasant
surprise that his ‘break’ from cycling hasn’t left
him as unfit as it could have done, while I leave
with the resolve that the next time we meet for a
catch up ride I am better prepared.
Next time I’ll be ready to give him his
dose of back wheel gazing.

Box Hill Original
THE ROUTE & KEY CLIMBS

Based in the market town of Dorking on October 11, the ride headquarters of Friends Life, which sits in the shadow of
is easily accessible by road and rail from London and the Box Hill itself. Food, refreshments and sports massages are
South-East. Parking is available at the event HQ, the all available at the finish area.
Gradient
25%
15%
7.5%
0%
-7.5%
-15%
-25%
For a Veloviewer link go to http://veloviewer.com/route/6156293222
CLIMBS
1 Box Hill
A fast, smooth climb; attack the hairpins but
leave a bit in the tank for the false flat at the top.
2 Ranmore Common Road

A gentle approach is followed by a steep
2
hairpin bend, although it’s short enough to power
through to the top.
7 1
3 Shere Road
A gentle climb where any steep sections don’t
last for too long, it’s a hill you can comfortably ride
3
Start/
Finish
at a steady tempo in the saddle. 5

4 Radnor Road
A fast rise up through the airy forests around
Peaslake, home to the number one mountain bike
6
destination in the Surrey Hills.
5 Iron Lane
A deep, dark tunnel of trees that is less than a
kilometre long but with enough bite to let you
know it’s there.
6 Leith Hill
A real toughie but a gentler middle section
offers brief respite. There are eight different ways
up; a separate event riding every one of them is
called ‘the Octopus’.
Map data ©2015 Google
7 White Down Hill

Demanding a flat-out effort, once you
complete the shallow preamble it gets very steep
and stays very steep. Pace yourself on the first
hairpin and cling on for as long as you can.
Ranmore Shere Radnor Leith White
Box Hill Road Hill Down Hill
KOM Common Rd Road Iron
KOM KOM KOM Lane KOM KOM
4:46 2:42 4:51 4:48
3:59 6:48 KOM
1:09
[Route map and profile is available at http://www.ukcyclingevents.co.uk/events/cycling-weekly-box-hill-original-sportive-2015/]

UPTE
RO ST
G
£2,100 to £2,650
aero bikes
Aero bikes are becoming increasingly
popular but are they only suitable
for riders who want to race?
Words: Oliver Bridgewood Photographs: Dan Gould, Mike Prior
What?
Aero bikes feature aero tube
profiles, seatposts and often
have aggressive geometry to help
the rider gain a low position. Aero
tube shapes often result in a less
comfortable ride and a slight weight
penalty over standard road bikes. You
could expect the equivalently priced
road bike to be roughly 1kg lighter. At this price,
aero bikes tend to feature a frameset that is slightly
heavier than the premium frames used by the pros
and Shimano 105 components are most common.
Why?
Driven by the requirements of professional riders,
aero bikes are proven to be faster than their
standard road bike counterparts. Experiments have
shown that there is an aerodynamic benefit at
speeds over 10mph. Considering this, an aero bike
will make most riders faster, and you don’t have to
be Sir Bradley Wiggins travelling at 50kph. Carbon
fibre has allowed bike manufactures to use almost
any tube shape they desire, allowing for this
greater aerodynamic emphasis.
How? Specialized Venge

These bikes have been ridden on a variety Elite £2,100
of roads: quiet country lanes, climbs, and Sitting below the range-
fast A-roads. Crucially, all three bikes have been topping S-Works Venge, as
tested on the same circuits to give a direct ridden by Mark Cavendish,
comparison of how they handle in the corners this model features a
and feel on rough surfaces. bladed handlebar

Fuji Transonic 2.1 £2,500
Direct mount breaks and electronic
Cervélo S2 £2,200 gearing make this an attractive package
Featuring the same frame as its bigger
brother the S3, the S2 has the most
relaxed geometry in this test

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Grouptest
Specialized Venge Elite £2,100
Great bike but lacks for a 105 chainset and 25mm tyres
t
he Venge is famously clamp is interesting and uses a Specification contact points, it would make more
the bike that Mark two-bolt design to hold the post in Frame Specialized FACT sense to supply the bike with a 105
Cavendish favours. It place. This works well. 10r Carbon chainset and a cheaper aluminium
was born out of a Fork Specialized bar that can be swapped.
collaboration with McLaren, which Specification FACT Carbon
Size range 49, 52, 54,
provided its Formula One expertise The Venge Elite is equipped with a Ride
56, 58, 61
to optimise the aerodynamics. complete Shimano 105 groupset, Weight 8.48kg Aero tubes are not conducive to
barring the chainset, which comes Groupset Shimano 105, comfort and the bikes can often
Frame courtesy of Praxis. We would prefer Praxis Works chainset suffer from a harsh ride. The Venge
The Venge Elite frame’s carbon to see a 105 chainset. Somewhat Gear ratios 11 28t cassette, Elite is by no means an endurance
layup utilises less high-modulus irritatingly the 2016 model still 52/36t mid compact bike, but it is compliant and I would
carbon fibre, making it less stiff comes equipped with 23mm tyres, Wheels Fulcrum Racing S5 happily take it on long rides and on
Tyres Specialized Turbo
and slightly heavier than the despite 25mm being demonstrably less than perfect surfaces.
Pro 23mm
considerably more expensive faster and more comfortable. Bar S Works Aerofly One issue I encountered was
S-Works, as ridden by Cavendish, The Specialized S-Works carbon Stem Specialized Pro SL the saddle slipping on the top of
although the two bikes have the aero bar looks the part, and you Seatpost Venge the seatpost. This has happened to
same tube profiles and wind- can attach most out-front computer FACT carbon other Venge owners I spoke to.
cheating shapes. The seatpost mounts to it too. One of the key Saddle Specialized Romin Cornering is excellent, slicing
EVO Comp through bends like a sidewinder
www.specialized.co.uk
missile. The low front end is great
No 105 for when you want to get aero on a
chainset descent or sprint for a town sign.
Value
The Venge is great bike, but it
7
suffers on value. For
Effective two-bolt £2,100 a 105 groupset
seat clamp design could be expected and
25mm tyres.

UPTE
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Aero bikes
Fuji Transonic 2.1 £2,500
The dark horse of the test, with a top quality spec
f
uji is a brand that may Specification
not be on the tip of Frame C5 high modulus
everyone’s tongue but it carbon
has considerable Fork FC 440 Carbon
heritage. The company started in Size range XS, S, S/M, M,
M/L, L, XL
1899 and was named after Mount
Weight 7.77kg
Fuji, a symbol of strength and Groupset Shimano Ultegra
endurance. Does the Transonic Seatpost cutaway for Di2 with direct mount brakes Mid-compact
hold true to these principles? improved aerodynamics Gear ratios 11 28t cassette, chainset
52/36t mid compact
Frame Wheels Oval 733 aero
The heart of the Transonic 2.1 is the they are potentially a highly alloy clincher The Transonic 2.1 feels fast and
Tyres Vittoria Zaffiro Pro
C5 high-modulus carbon frame, functional training pair. Fuji has offers a superb ride and handling.
Slick 23mm
which has the same features as the been clever with the spec of this Bar Oval Concepts 300 A supremely stiff frame translates
ultra-high-modulus C10 used on bike; I really like how the cheap Stem Oval Concepts 313 into a planted and confident feel
the more expensive Transonic 1 parts are the parts that I don’t want Seatpost Transonic aero when diving down descents and
series frames. The Transonic 2.1 is to spend money on, such as the carbon, 300mm flicking it through corners. You do
functional, with Fuji opting to place saddle, bars and stem. Saddle Oval feel lumps and bumps but the Fuji
the direct mount brake on the Concepts R500 is no boneshaker. The lightest on
Size tested M
seatstays, not the bottom bracket. Ride www.evanscycles.com
test, it climbs well, too.
Di2 really is the gold standard and
Specification Ultegra shifting is every bit as Value
For £2,500 you get a full Shimano smooth as Dura-Ace, just slightly It is the most expensive bike on
Ultegra Di2 groupset, complete heavier. The Fuji is fitted with direct test but considering the extra
with direct mount brakes. The mount brakes, which differ from a outlay is only £400 more than the
9
proprietary Oval wheels that come traditional caliper by having two Venge, you get a lot for
with the Transonic are tubeless mounting/pivot points rather than your money. The groupset
ready, meaning that despite their one, making them more powerful, is superb and hits the
weight and lack of aero prowess, with greater feel and modulation. other two bikes for six.

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UPTE
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Aero bikes
Cervélo S2 £2,200
A comfortable ride that feels as fast as it looks
C
ervélo is widely Specification Specification Ride
regarded as the The groupset is mostly Shimano Frame Cervélo S2 carbon The S2 has the most relaxed
inventor of the ‘aero 105, with the exception of the Fork Cervélo all carbon S2 geometry of the three bikes on test
bike’ having released brakes and chainset, which are Size range 48, 51, 54, but for sprinters wanting a super
its famous Soloist in the early FSA. FSA brakes have been 56, 58, 61 low front end it may be too relaxed.
Weight 8.27kg
2000s. The bike was famously supplied to save money, but the The higher front end would make
Groupset Shimano 105,
ridden by the CSC team and Tour chainset is required to be FSA Gossamer Pro brake this bike ideal for those wanting an
de France winner Carlos Sastre. compatible with Cervélo’s BBright callipers, FSA Gossamer aero bike for long rides and
bottom bracket, for which Shimano BBright chainset sportives. It is comfortable — the
Frame does not offer a standard. BBright Gear ratios 11 25t cassette, skinny seatstays and rear triangle
The S2 frame is the same as its uses a 30mm diameter spindle and 52 36t mid compact have been taken from the range-
bigger, more expensive brother, press-fit 30 bearings. Wheels Shimano RS010 topping RCA. The stiffness in the
Tyres Vittoria Rubino
the S3. What differs is the fork, The S2 comes with 23mm BBright bottom bracket is also
Pro 23mm
which is slightly heavier and Vittoria tyres mounted on solid yet Bar 3T Ergonova noticeable. The best thing about
cheaper. The tube shapes are unspectacular Shimano RS010 Stem 3T ARX the S2 is that it feels like it makes
typically aero but the down tube is wheels. Again, 25mm tyres would Seatpost Cervélo you faster. I briefly tried it with
shaped specifically to hold a bottle be preferable. Bars and stem are Carbon Aero some 60mm DT-Swiss deep
and improve the aerodynamics. top quality 3T components. Saddle Selle Royal Seta section wheels and the combined
Size tested 56cm sensation of aero wheels and
www.derby-cycle.com
frame was spectacular.
We would have
preferred 105 Value
brakes The S2 loses marks for the budget
brakes and a stiffer Rotor chainset,
as found on other Cervélo models,
8
would be preferable.
S2 has a slightly heavier You do, however, get a
fork than the S3 lifetime warranty and a
head-turning frame.

UPTE
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Grouptest
Verdict
T
he Fuji is hands down the Specialized second and the
the winner in this test. It Fuji narrowly behind.
not only has the best
groupset but the direct Specification
mount brakes are a big plus point For £2,000-£2,500 major brands
too. The wheels being tubeless such as Specialized and Cervélo
ready is a well thought out feature, will typically offer a top quality
that makes them useful for frame, a Shimano 105 groupset
training. The specification more and entry level wheels. The Fuji
than justifies the extra outlay. Transonic 2.1 therefore excels, by
All three bikes in this test are offering Shimano Ultegra Di2.
very good and I doubt you would All three bikes and the vast
be disappointed with any of them. majority of others at this price
The Fuji may offer the best point have wheels that are well
spec but it is worth considering below the quality of the frame.
exactly what you want from the This is more prevalent with an
bike. Different geometries will suit aero bike because a deep pair of
different individuals better, so wheels is what it is designed for.
always try before you buy. The To make the most of the aero
simplest way to analyse the credentials and really experience
geometry of a bike is to look at the the speed these machines can
stack and reach, and from this it is offer, budgeting for some deep
clear that the Cervélo S2 is the wheels is worth considering.
most relaxed of the three. When
you consider the good comfort Is an aero bike right for me?
characteristics and higher front When you are riding on the flat, by
end, the Cervélo could be a good far the biggest enemy of the
choice for those wanting a do-it-all cyclist is drag. Typically 70-90 per
bike that can tackle a long hilly cent of your energy is spent
sportive but also perform well in a overcoming drag and most bikes
criterium or time trial. account for roughly 20 per cent of
The Venge is also a great bike, your total drag. Our own tests
with superb handling and ride. have shown aerodynamics
When you factor in it is the become significant at speeds of
cheapest bike in the test, it over 10mph, meaning that even
represents a superb option for beginners will be slightly faster
those wanting to dip their toe into with an aero bike.
racing and criteriums. Without a Comfort should also be
wind tunnel, it is hard to back up considered. Aero bikes are
the aerodynamic claims made by often less compliant and
manufacturers, but rest assured, comfortable than standard
all three of these bikes feel slightly road bikes. There is often a
faster than a standard road bike. slight weight penalty too with
aero bikes — the equivalently
Compliance priced road bike will be
Aero bikes can suffer from a very roughly 1kg lighter. This is
harsh ride. The aerodynamic tube significant. If you regularly ride
shapes are often not conducive to up long climbs or on less than
comfort, resulting in bone-shaking perfect road surfaces, a lighter,
vibration and white finger inducing more compliant standard road
riding. The compliance of all three bike could be a better option.
bikes in this test was, however,
impressive. Let’s not get
carried away, none of them “To make the most of
is on a level with the cobble-
munching Trek Domane, but I these machines and
would happily take them all
on long rides with a mixture of
really experience the
less than perfect surfaces. To speed they offer, budget
put them in order, the Cervélo
was most comfortable, with for deep wheels”
UPTE
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Aero bikes
More feel with

direct mount brakes
Fuji frame is
fast and stiff
Specialized Venge Elite

£2,100 7 Fuji Transonic 2.1
£2,500 9 Cervélo S2
£2,200 8
Frame QQQQQQQQQQ 8 Frame QQQQQQQQQQ 9 Frame QQQQQQQQQQ 9
Specification QQQQQQQQQQ 6 Specification QQQQQQQQQQ 10 Specification QQQQQQQQQQ 6
Ride QQQQQQQQQQ 9 Ride QQQQQQQQQQ 8 Ride QQQQQQQQQQ 9
Value QQQQQQQQQQ 6 Value QQQQQQQQQQ 9 Value QQQQQQQQQQ 6
Distributor www.specialized.co.uk Distributor www.evanscycles.com Distributor www.derby-cycle.com
Frame Specialized FACT 10r Frame C5 high modulus carbon Frame Cervélo S2 carbon
Carbon
Fork FC-440 Carbon Fork Cervélo all-carbon S2
Fork Specialized FACT Carbon
Size range XS, S, S/M, M, M/L, L, XL Size range 48, 51, 54, 56, 58, 61
Size range 49, 52, 54, 56, 58, 61
Weight 7.77kg Weight 8.27kg
Weight 8.48kg
Groupset Shimano Ultegra Di2 Groupset Shimano 105, FSA
Groupset Shimano 105, Praxis with direct mount brakes Gossamer Pro brake
Works chainset callipers, FSA Gossamer
Gear 11-28t cassette, 52/36t
BBright chainset
Gear 11-28t cassette, 52/36t ratios mid compact
ratios mid compact Gear 11-25t cassette, 52-36t
Wheels Oval 733 aero alloy
ratios mid compact
Wheels Fulcrum Racing S5 clincher
Wheels Shimano RS010
Tyres Specialized Turbo Pro Tyres Vittoria Zaffiro Pro Slick
23mm 23mm Tyres Vittoria Rubino Pro
23mm
Bar S-Works Aerofly Bar Oval Concepts 300
Bar 3T Ergonova
Stem Specialized Pro SL Stem Oval Concepts 313
Stem 3T ARX
Seatpost Venge FACT carbon Seatpost Transonic aero carbon,
300mm Seatpost Cervélo Carbon Aero
Saddle Specialized Romin EVO
comp Saddle Oval Concepts R500 Saddle Selle Royal Seta
Sleek aero
tubing
SIZE TESTED: 56 SIZE TESTED: M SIZE TESTED: 56

A B C D E F G H A B C D E F G H A B C D E F G H
56.5cm 73˚ 73.25˚ 16.0cm 39.5cm 40.5cm 56.6cm 98.6cm 54.5cm 73.5˚ 73˚ 13.5cm 38.6cm 40.5cm 53.8cm 97.4cm 56.4cm 73˚ 73.5˚ 17.3cm 38.7cm 40.5cm 58.0cm 99.2cm
W W W
Grouptest
Bontrager Aeolus 7 TLR

Aero wheelsets D3 Clincher £2,199.98
The second most expensive wheelset on
test, these deep-section Bontragers
have been completely redesigned for
Henry Robertshaw tests seven wind-cheating

2015, with a fatter rim that is 27mm
across at its widest point. Bontrager says
sets of wheels which will sate your need for

that this means a smoother interface
between rim and tyre (especially the
speed when the going gets flat and fast

company’s R4 aero tyre) to
Weight create the world’s fastest
Aero wheels generally feature a deeper

plumped for clinchers all round. And
with many manufacturers claiming their
1940
grams
wheel/tyre system.
Aerodynamics aside,
these wheels are certainly
section rim than standard road wheels, a carbon braking surface is the equal of the match of the Zipps and
design that reduces their aerodynamic aluminium, we have put them to the test the FFWDs when it comes to
drag. The deeper section design keeps in both wet and dry conditions. stiffness, and I had to work exceptionally
the air in contact with the surface of the hard to generate anything in the way of
wheel for longer, reducing turbulence brake rub.
and therefore helping you to ride faster. While all of these wheels are most at The blunt rims performed better than
This is especially the case on flatter home on flat roads in still, dry conditions, expected for wheels of this depth in
roads, where higher speeds make aero if you’re spending this amount of money crosswinds, though I did feel myself
wheels a no-brainer. on a pair of new hoops, you’re going to getting pushed to the side in very
want them to perform whatever the blustery conditions, something that I
weather or terrain. This has meant miles didn’t experience with the Zipps, but
While most of these wheels are available of testing over varied terrain in all never to the point where I was unnerved.
as both tubulars and clinchers, for conditions, including blustery crosswinds Bontrager does not shout about
consistency and convenience we’ve and driving rain. braking surface, but the wet-weather
performance was above average for this
sort of wheel, if not quite as good as
KEY FEATURES HOW WE SCORE aluminium rims.

I was also pleased to see
10 - Superb, best in its class and we couldn’t fault it Bontrager making these
9 - Excellent, a slight change and it would be perfect
8 - Brilliant, we’d happily buy it
wheels tubeless-ready, if
7 - Solid, but there’s better out there that’s the way you want to go.
6 - Pretty good, but not quite hitting the mark
5 - OK, nothing wrong with it, but nothing special Weight (front) 900g
4 - A few niggles let this down Weight (rear) 1,040g
Rim depth
While deeper is
3 - Disappointing
2 - Poor, approach with caution
Rim depth 70mm
Contact: www.bontrager.com
1 - Terrible, do not buy this product
generally faster, this
might not be the
case in crosswinds
or hilly terrain
Rim width
Wider rims allow for
smoother airflow
Braking between the tyre and
surface
Carbon generally gives
rims. Toroidal rims
feature a bulge designed
to aid aerodynamics
less braking power in wet even further
conditions, so make
sure you get a good
pair of brake pads
Aero wheelsets
DT Swiss RRC 66 Di-Cut WTF50 Full Carbon Zipp 404 Firestrike

Clincher £2,450 Clincher £999 Carbon Clincher £2,070
DT Swiss has offered up the surprise Wheels That Fly is a new Sheffield-based New from the self-proclaimed “leading
package in this aero wheel test. At wheel builder. The handbuilt wheels engineers of speed”, the 404 Firestrike
66mm deep with a V-shaped rim, I fully have 51mm deep aero rims with a 15mm clinchers are impressive wheels — and
expected these to be violently unstable internal and 25mm external rim width. so you’d expect them to be if you’re
in high winds and to be rubbish at They are built onto DT Swiss 240 hubs shelling out over two grand for them.
anything other than cruising over with WTF own-brand skewers. There are Spinning along and there’s little to
25mph. How wrong was I? 20 spokes in the front wheel laced mark the 404s out but accelerate up to
Though I did get pushed radially and 24 at the rear speed and they just want to
Weight around a little, the wheels’ Weight laced two-cross. Tyre Weight stay there whatever the wind
1631
grams
performance in crosswinds
was better than expected and
the relatively lightweight
1560
grams
pressure limit is 120psi and
rider weight limit 100kg.
The rims have a gloss
1750
grams
conditions. The profile of the
58mm deep rim makes these
the best deep-section
construction helped these black finish with smart wheels I’ve ever ridden in
deeps feel lively, even below WTF50 logos and a braking crosswinds, never finding
17mph. This was helped by the decent surface claimed to be resistant to high myself pushed sideways even in very
stiffness and the good rolling capabilities temperatures. Braking was certainly blustery conditions.
of the DT Swiss hub. adequate with the supplied Swiss Stop Like the FFWDs, the Zipps offer very
The white spokes look great, while brake pads and showed no sign of fade little flex even when throwing the bike
the deep rims gave a great reassuring on longer descents. At 1,450g, the from side to side in sprint efforts,
rumble when out of the saddle. I tested wheels are also on the light side for a although this did mean slightly lower
these with a set of yellow SwissStop wheel with a deeper carbon rim. comfort on rough roads.
pads and though the braking was The WTF50s came out of their My only real concern was the braking
brilliant, the squeal from the front wasn’t padded wheelbags true, and remained performance in wet weather: dodgy
ideal, something we are sure will settle that way throughout the testing period. ground for most carbon rims, but surely
over time. They spin up well and have a satisfying not this top-of-the-range pair? Foolishly
The one big downside is the price. For carbon hum once rolling. There is some my first ride on the Zipps in the wet was
£2,450 you could pick up a very good lateral flex though and it was quite easy in a race in near apocalyptic conditions,
bike (or two) and however good a set of to get brake rub when climbing. The and I have to admit to being a little
wheels are, unless you are performing at wheels transmitted some vibration from scared. Braking power was seriously
a high standard of time trialling uneven road surfaces and my diminished and I found myself
or triathlon, they’re always hands felt uncomfortably tingly reaching for the levers a good
going to struggle to fully justify after an hour or so on typical second or two earlier than I
this outlay. UK back roads. would with aluminium rims.
Weight (front) 738g Weight (front) 710g Weight (front) 790g

Weight (rear) 893g Weight (rear) 850g Weight (rear) 960g
Rim depth 66mm Rim depth 50mm Rim depth 58mm
Contact: www.hotlines-uk.com Contact: www.wtf-cycling.co.uk Contact: www.fisheroutdoor.co.uk

Grouptest
FFWD F6R Full Carbon Knight Composites 65 Edco Livigno £2149.99

Clincher DT240 £1,570 £1,648 I’m not sure about the logic of naming a
set of 72mm aero wheels after an Italian
I enjoyed my time with the FFWD F6Rs. Knight Composites is a relatively new ski resort located high in the Alps, but
For a 60mm deep rim weighing in at company that specialises in carbon there’s no doubting the performance of
1,770g, they performed pretty well all wheels. It may be a young brand but these Edco wheels. Spin them up over
round. Clearly not a hilly day companion, Knight, based in Bend, Oregon, has 20mph and it’s almost embarrassingly
but a solid option, even in some pretty more than 30 years in the bicycle and easy to stay there, so if you’re looking for
rolling road races, I never regretted the composites industry and it shows. a wheel for time trialling, these are more
deep-section choice. Braking At £1,648 the Knights are than worthy of consideration.
Weight performance is key when Weight very competitively priced. Weight Although it might be
1770 1806 1919

choosing a carbon clincher The rim profile is toroidal and tempting to credit the rim
and with the “special” coating similar to that on the Zipp for this speed, the superb
grams grams grams

on the TC35 rim, they are 404 Firestrikes, resulting in Edco Aptera II hubs run
predictable and progressive, good crosswind stability and incredibly smoothly and are
even in the wet. Although the wide internal rim width stiff enough to cope when
the F6Rs are loud when used with ensures 25mm tyres sit very well, you really put the power down with
SwissStop pads, the satisfying whirr boosting comfort. some hard acceleration.
under braking wasn’t an issue for me. The weight is similar too, with the The wheels are equipped with
Superstiff high-tensile TC35 carbon Knight 65s coming in at 1,806g for the Edco’s MultiSys cassette body which is
rim shod with 20-spoke front, 24-spoke pair — competitive for their size and only compatible with Shimano, SRAM, and
rear DT Aerolite spokes made for a very 66g heavier than the Zipps. Campagnolo cassettes, making the
sprint-friendly wheelset, with little to no Out of the saddle, sprinting at full gas, wheels simple to switch between bikes
flex felt during sprint efforts. This I was able to detect some slight brake and easier to sell on in the future. What’s
certainly helped the FFWDs feel a little rub in the front wheel, but I should stress more, the price includes a pair of the
sprightlier at low speed too. Of course, that was only slight and was eliminated superb Continental Grand Prix 4000SII
this affects comfort levels but I found by loosening of the front brake. tyres, to make sure that your posh new
them to be more supple than the When up to speed, these rims really wheels are shod with some superb
offerings from Zipp and WTF. hold their speed, urging you to go faster. rubber that can do them justice.
Despite these credentials the Fast You really feel it and the braking I did feel that the wheels could have
Forward F6Rs are most at home on the performance is good too. The top been a little more stable in crosswinds,
flat and glide very well when cruising quality DT-Swiss 240 hubs finish but this wasn’t nearly as bad as I was
above 20mph. Crosswinds an all-round superb package, expecting considering the
were a factor but, despite the giving added credence to V-shaped rim and the fact that
odd blip, I wouldn’t be put off Knight’s full bicycle system at 72mm these are the
using these on a blowy day. design philosophy. deepest wheels on test.
Weight (front) 820g Weight (front) 837g Weight (front) 868g

Weight (rear) 950g Weight (rear) 969g Weight (rear) 1,051g
Rim depth 60mm Rim depth 65mm Rim depth 72mm
Contact: www.paligap.cc Contact: www.velobrands.co.uk Contact: www.edco-wheels.co.uk

K
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UPTE
RO S T
G
Five £1,500-£1,700
endurance bikes
Endurance bikes are the staple
of riders primarily focused
on tackling epic events. We’ve
tested offerings from five
of the largest brands to see
how they stack up
Words: Paul Norman Photographs: Dan Gould, Mike Prior
What?
An endurance bike is designed for covering long
distances in comfort. The geometry will make for a
slightly less stretched out riding position than an
out-and-out race bike. This typically means a longer
head tube and a shorter reach, sloping geometry and
longer wheelbase. Compliance features will be built
into the frame to help smooth out road imperfections.
The gear range will also be wide, with a compact
chainset to help get up steeper slopes while still
allowing speed to be kept up on flatter roads.
Why?
Endurance bikes are a popular choice with those
looking to cover longer distances but who don’t want
to race — although many are actually raced by the
pros in some of the more gruelling early- season
races. They’re a good choice for UK road conditions
and a major feature of most manufacturers’ bike
ranges.
How?
We set off into the British countryside to enjoy
the late-summer conditions and put in longer rides.
We looked to push on too, to see how these bikes
performed when ridden more aggressively on hills
and bends.

Cannondale Synapse Carbon 105 6 £1,500
Slender forks, sculpted rear triangle and a novel
split seat tube to smooth the road
Canyon Endurace CF9.0 £1,549

Ultegra-equipped, with quality wheels and a
comfort-oriented seat tube and seatpost
Specialized Roubaix Sport £1,500

Endurance geometry, vibration-damping Zertz
inserts, tall head tube and long wheelbase
Trek Domane 4.3 £1,700

Trek’s Isospeed decoupler separates the seat
tube from the frame tubes to boost comfort
Scott Solace 30 £1,599

Chunky down tube, shock-damping rear triangle
and a direct-mount rear brake caliper

UPTE
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G
Cannondale Synapse Carbon 105 6 £1,500
Super-comfortable ride for the longest outings
C
annondale redesigned width of the bottom bracket for Specification Ride
its endurance frame rigidity without extra bulk. Frameset Synapse, The Synapse offers a very
from the bottom up a Ballistec Carbon, Di2 comfortable ride, even over the
Ready, Save Plus, BB30A
few years ago and the Specification most broken surfaces. This is a bike
Gears Shimano 105
Synapse has pretty much every The 105 groupset is par for the 11 speed, 11 32t which you can happily ride all day
endurance feature imaginable, as course on a bike at this price and Chainset FSA and come back feeling, if not fresh,
well as some novel ones. provides quality shifting, while the Gossamer 50/34t then a lot less tired than you might.
chainset is an FSA Gossamer unit, Brakes Tektro R741 The wide gear range allows you to
Frame compatible with Cannondale’s Wheels Shimano RS010 keep going over the hilliest routes
The Synapse’s chainstays are BB30A bottom bracket standard. Tyres Schwalbe and the solid handling encourages
Lugano 25mm
flattened to increase vertical Cannondale provides the bars, Bars Cannondale C4 alloy
confident descending. It’s only let
compliance and the seatstays are stem and well-padded saddle and Stem Cannondale C4 alloy down a bit by the heavy wheelset
thin and bowed. The tapered head also the alloy seatpost, which is an Saddle Cannondale and the underpowered brakes.
tube is long and there’s a stack of extra-narrow 25.4mm for added Stage Ergo
spacers to give a really high front compliance. Brakes are from Seatpost Cannondale C3 Value
end. The Synapse also has Tektro while the wheels are alloy, 25.4mm The Synapse’s mixed 105 and
Cannondale’s unique split seat budget Shimano RS10s, shod with Weight 8.97kg /19.36lb own-brand spec and budget
Size tested 54cm
tube which spreads across the Schwalbe Lugano 25mm tyres. www.cannondale.com
wheels are a common set-up for
bikes at this price point, although
FSA Gossamer swapping the budget wheels
chainset would liven things up. The
Cannondale’s frame offers a
super-comfortable ride, which is
not bought at the expense of
handling. This is a bike that is
9
comfortable out of the
Slim seatstays box and will bear
add to comfort upgrades to really bring
out its true colours.

UPTE
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Canyon Endurace CF 9.0 £1,549
Fast and light, boasting a full Ultegra groupset
G
erman direct sales Forks are slender, full carbon with Specification Canyon adds its VCLS carbon
brand Canyon has a a tapered steerer and have a Frameset Canyon seatpost, which has a split design
reputation for selling claimed weight of only 340 grams. Endurace CF to increase compliance and
quality bikes with high Gears Shimano Ultegra comfort at the Fizik saddle.
specifications at very sharp Specification 11 speed, 11 28t
Chainset Shimano Ultegra
prices. The Endurace is its The Endurace is the odd one out in 50/34t
Ride
carbon endurance bike and this test by offering a full Shimano Brakes Shimano Ultegra At almost a kilogram lighter than
follows this trend for great value. Ultegra groupset — one step up Wheels DT Swiss the next lightest bike on test, this
from the 105 found on the other Spline R23 bike feels fast. The wheels are
Frame bikes on test. There’s an Ultegra Tyres Continental also light at around 1,600 grams.
The square-section tubes and compact chainset, although with Grand Prix 4000S II 25mm The lack of weight also
a 28-tooth largest sprocket the Bars Canyon H28
86.5mm bottom bracket shell compensates for the absence of
Road alloy
combine to give plenty of lateral cassette offers less low end than Stem Canyon V13 alloy lower gears, so the Endurace does
stiffness at the junction between the other bikes tested. Wheels Saddle Fizik Aliante Versus not feel a grind to get up hills. The
the chainstays and down tube. are also top quality with DT Swiss Seatpost Canyon S14 VCLS riding position is quite upright,
The seat tube is ovalised, so that it R23 Spline wheels shod with 2.0 carbon, 27.2mm which relieves pressure on the
can provide some front-to-rear flex Continental’s range-topping 25mm Weight 7.66kg / 16.85lb upper body. The ride, however, is
while also being laterally stable. GP4000S II tyres. Size tested Large not particularly compliant.
www.canyon.com
Slender stays All-up weight Value
are elegant is best in test The Endurace’s spec shows just
how much Canyon’s direct sales
model can deliver — it’s head
and shoulders above the other
bikes tested. The ride, however,
9
is not particularly
comfortable although
that lack of heft means
the Canyon is fast.

UPTE
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Specialized Roubaix Sport £1,500
Distinctive riding position but a rather uninspiring ride
S
pecialized’s Roubaix the forks and the seatstays. These Specification and the alloy bars and stem are also
range includes bikes are elastomer blocks that sit in the Frameset Specialized SL4 own-brand items. The seatpost is a
that have been used to frame tubes help to absorb road FACT 8r carbon Specialized CG-R carbon model
win early-season buzz. The wheelbase is long too, Gears Shimano 105 that features a unique kinked
professional races, where its which adds stability to the ride. As 11 speed, 11 32t design to improve comfort.
Chainset FSA Gossamer
stability and vibration damping with most of the other bikes on test,
50/34t
features help with handling and cables are routed internally for a Brakes Specialized Axis 1.0 Ride
control over uneven road surfaces. clean look and less maintenance. Wheels Axis 2.0 That long head tube puts the bars
Its frame proudly displays its Tyres Specialized Espoir very high and the long wheelbase
racing palmarès. Specification Elite 25mm and low fork angle give a lot of
This is another bike with 11-speed Bars Specialized Comp stability. The design does a good
Frame 105 shifting, a broad gear range and alloy job of damping out road vibration,
Stem Specialized Comp
The Roubaix was the original some swap-outs for own-brand Multi alloy
although larger hits from potholes
endurance bike, with its sloping items. The chainset is an FSA Saddle Specialized Body are still transmitted to the rider.
geometry and high head tube Gossamer BB30 unit, while the Geometry Toupé Comp Gel The sum of its comfort features
designed to seat the rider in a more brakes and wheels are from Seatpost Specialized CG R, results in a ride that is not very
upright position. Specialized also Specialized’s Axis range. The 25mm FACT carbon 27.2mm engaging though, and gives a
adds its proprietary Zertz inserts to tyres, the Body Geometry saddle Weight 8.93kg rather inert feel.
Size tested 56cm
www.specialized.com
Value
This is another bike with a mix of
105 and own-brand components
— pretty much the norm at this
price point. The novel carbon
seatpost and the Body Geometry
7
saddle are quality items,
Tall head tube Quirky post but the rather spongy
aids comfort reduces buzz brakes and heavy wheels
balance this out.

UPTE
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G
Trek Domane 4.3 £1,700
Trek’s decoupler adds extra saddle comfort
T
rek’s road bike range other bikes in this test, the Trek’s Specification Ride
includes the race- cables are routed externally. Frameset 400 series The Domane feels comfortable
oriented Madone, the OCLV carbon and stable, although the bike’s
ultra-light Emonda and Specification Gears Shimano 105 weight tells once the road heads
the bike we have on test here, the Yet another mixed Shimano 105 11 speed, 11 32t upwards. Its vibration damping is
Chainset Shimano RS500
Domane endurance bike. groupset, with the chainset not quite as good as the
50/34t
swapped out for a Shimano RS500 Brakes Unbranded alloy Cannondale or the Specialized
Frame compact together with non- dual pivot with quite a lot of road buzz
The unique comfort feature of the branded brakes. The cassette is an Wheels Bontrager TLR transmitted through the bars. This
frame is Trek’s IsoSpeed decoupler, 11-32t for lots of climbing range Tyres Bontrager R1 Hard is alleviated somewhat by the
which acts as a mechanical pivot and some top-end speed. The Case Lite 25mm handlebar tops, which are ovalised
between the seat tube and the rest Bontrager wheels — Trek’s own Bars Bontrager Race Lite to provide a bit of extra cushioning
Isozone alloy
of the frame, increasing the amount brand — are tubeless ready and Stem Bontrager Race
and comfort. The short top tube
of deflection which can occur at the shod with Bontrager (non-tubeless) Lite alloy and stem promote quite an upright
saddle. The bike’s reach is quite Hard-Case Lite 25mm tyres. Bars Saddle Bontrager riding position, which also helps
short which, along with the longish and stem are alloy while the Paradigm 1 take pressure off the hands.
head tube, promotes quite an seatpost is a carbon model, all Seatpost Bontrager
upright riding position. Unlike the also from Bontrager. carbon, 27.2mm Value
Weight 9.08kg Trek’s unique take on frame
Size tested 54cm
www.trekbikes.com
compliance and some useful
components such as the tubeless-
ready wheels and carbon seatpost
go some way to justifying the
Domane’s price. But this is the
heaviest bike on test, there are
8
some swap-outs for
The damping ANT+ ready cheaper components
isn’t the best speed sensor and overall there’s little to
set it aside from its rivals.
OctoberMonth
2015 Cycling Active 81
UPTE
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G
Scott Solace 30 £1,599
A sporty feel, but at the expense of ride comfort
S
cott’s Solace range has a BB86 press-fit bottom bracket. Specification in-house Syncros brand. Bars and
slightly shorter reach This and the robust head tube Frameset Solace HMF/IMP stem are alloy but there’s a carbon
than its race-oriented ensure rigidity for efficient power carbon seatpost for some extra damping.
Addict range and a transfer; the other tubes are a little Gears Shimano 105
higher stack, resulting in a more skinnier, adding compliance. 11 speed, 11 32t Ride
Chainset Shimano RS500
upright position which is more There’s a lively feel to the bike and
50/34t
comfortable for long rides. Scott Specification Brakes Shimano 105 front, it’s responsive to efforts and
does not take this more relaxed The Scott has a typical spec for a Tektro 740 direct mount steering input. The low weight and
geometry as far as some of the bike at this price: 105 shifting and rear geometry are more aggressive
other bike makers, though; the front and rear mechs, though the Wheels Shimano RS11 A than some of the other bikes
Solace has a racier feel. chainset is a non-series Shimano Tyres Schwalbe Durano tested. This is bought at the
model and wheels are budget 25mm expense of a rather harsh ride,
Bars Syncros RR2.0 alloy
Frame Shimano RS11-A. There’s a Stem Syncros FL2.0 alloy
however. On lumpy back roads,
The Solace’s frame is made of standard Shimano 105 front brake Saddle Syncros FL2.5 lots of vibration gets through to
Scott’s HMF carbon. It has a but the rear is a Tektro direct- Seatpost Syncros carbon the saddle and the bars. Braking is
chunky down tube that spreads at mount unit, situated under the 27.2mm adequate but not excellent.
its base to take up a lot of the bottom bracket. All the other Weight 8.60kg
space available across the wide components come from Scott’s Size tested 54cm Value
www.scott-sports.com The Solace is bang-on for an
Direct-mount endurance bike at this price, with
rear brake some modern features such as the
under-bottom bracket direct-mount
rear brake and the extra-wide
press-fit bottom bracket. It’s good
to see a Shimano 105 front brake
7
too, an item often
Skinny stays jettisoned to cut costs.
add flex The carbon seatpost
helps dampen buzz.

UPTE
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G
Verdict
Specialized and the Cannondale. the bikes rolling and keep them
The Specialized’s Zertz inserts going up hills.
and its kinked seatstays and forks The Scott is around half a
T
aid vibration damping, although kilogram lighter and does feel
here’s a bit of a split this is bought at the expense of an more lively for it. But the Canyon’s
developing in the unexciting ride. On the other hand, 7.66kg is extremely competitive
endurance bike the Cannondale’s compliance for a bike at this price, and with a
category, with newer features add up to a very lot of the weight difference being
entrants such as Look and Wilier comfortable ride without feeling in its wheels and tyres this really
offering bikes with a more disengaged, and the flex zones results in a much more urgent feel.
upright riding position and some built into the chainstays, seatstays
endurance features but which and forks soak up road Specification
are not full-on endurance bikes. vibration well. A mixed 105
These are often called endurance The Canyon, the Scott
“The Canyon’s 7.66kg is groupset is pretty
race bikes to differentiate them and the Trek are not extremely competitive for much par for a bike
from their pure endurance quite as comfortable on at this price point.
counterparts. They’re designed for UK roads. There’s more a bike at this price, and The Scott,
faster riding but with some
comfort features added.
vibration transmitted to
the rider, particularly
this results in a much Specialized,
Cannondale and
The bikes on test straddle this through the bars, more urgent feel” Trek all have mainly
divide, with the Specialized although Trek’s ovalised Shimano 105
Roubaix, the Trek Domane and the bar tops help to alleviate gearing, with swap-outs of
Cannondale Synapse fitting into this somewhat. chainsets either for cheaper
the full endurance category while Shimano units or for FSA
the Scott Solace and the Canyon The ride chainsets, which provide BB30
Endurace offer a less compliant The most comfortable bikes on bottom bracket compatibility. With
and more sporting feel. test — the Trek, the Cannondale the exception of the Scott’s front
and the Specialized — all come in unit, these bikes also use non-
Compliance at around 9kg and a lot of this series brakes too. It’s common for
Endurance bikes major on ride weight is in the wheels. This adds manufacturers to use own-brand
comfort and in this department the some stability but results in quite a bars, stems and seatposts and all
outstanding bikes here are the lot of effort being needed to get the bikes here follow the trend.

The stand out though is the DT Swiss wheels
Canyon, with its full Ultegra are light and
groupset including the brakes, responsive
which leads to noticeably better
stopping and brake modulation.
Unlike the other bikes on test it
also has a branded saddle,
although I didn’t find the supplied
Fizik Aliante Versus saddle
comfortable. However, Canyon’s
build-to-order sales model means
that you can easily change it. Canyon: unbeatable
Again with wheel and tyre value for money
choice, the Canyon is the
exception, its quality DT Swiss
wheels and Continental tyres A retailer will often swap out In conclusion
being lighter and more responsive items that you want to change. If you want a super-stable ride,
than the rather heavy budget A direct vendor should offer some the Specialized is a good bet,
items specified on the other bikes. flexibility in spec too, but choice while the Cannondale is more
will be limited. interesting to ride and sacrifices
Buying A shop will also set up your bike nothing in comfort. But accept a
Although direct vendors such as for you before you take it away bit less road compliance and the
Canyon offer more for your money, and you will usually get a free Canyon has to be the best buy; it’s
high street retailers offer the appointment after a few weeks’ lighter, better equipped and just
chance to see the bike and test riding to check the bike over and feels faster and more exciting to
ride it before you buy. make any adjustments necessary. ride than the competition.
Cannondale Synapse
Carbon 105 6 £1,499 9 Canyon Endurace CF
9.0 £1,549 9 Specialized Roubaix
Sport £1,500 7 Trek Domane 4.3
£1,500 8 Scott Solace 30
£1,599 7
Frame QQQQQQQQQQ 10 Frame QQQQQQQQQQ 10 Frame QQQQQQQQQQ 8 Frame QQQQQQQQQQ 8 Frame QQQQQQQQQQ 7
Specification QQQQQQQQQQ 7 Specification QQQQQQQQQQ 8 Specification QQQQQQQQQQ 7 Specification QQQQQQQQQQ 7 Specification QQQQQQQQQQ 8
Ride QQQQQQQQQQ 9 Ride QQQQQQQQQQ 8 Ride QQQQQQQQQQ 7 Ride QQQQQQQQQQ 7 Ride QQQQQQQQQQ 7
Value QQQQQQQQQQ 8 Value QQQQQQQQQQ 9 Value QQQQQQQQQQ 8 Value QQQQQQQQQQ 7 Value QQQQQQQQQQ 9
Distributor www.cannondale.com Distributor www.canyon.com Distributor www.specialized.com Distributor www.trekbikes.com Distributor www.scott sports.com
Frame Ballistec Carbon, Di2 Frame Canyon Endurace CF Frame SL4 FACT 8r carbon Frame 400 series OCLV carbon Frame Solace HMF/IMP carbon
Ready, Save Plus, BB30A
Fork Canyon One One Fork FACT carbon tapered Fork Trek IsoSpeed carbon Fork Solace HMF carbon
Fork Synapse Save Plus, Four SL (1 1/8 to 1 3/8) tapered
Size range 50 62cm
Ballistec Carbon
Size range XS 3XL Size range 49 61cm Size range 47 61cm
tapered Weight 9.08kg
Size range Weight 7.66kg Weight 8.93kg Weight 8.60kg
48 61cm Groupset Shimano 105, RS500
Weight Groupset Shimano Ultegra Groupset Shimano 105, FSA chainset Groupset Shimano 105, RS500
8.97kg
Gossamer chainset, chainset
Groupset Gear ratios 11 28t, 50/34 Gear ratios 11 32t, 50/34
Shimano 105, FSA
Gear ratios 11 32t, 50/34 Gear ratios 11 32t, 50/34
Gossamer chainset, Wheels DT Swiss R23 Spline Wheels Bontrager TLR tubeless
Gear ratios Wheels Axis 2.0 ready Wheels Shimano RS11 A
11 32t, 50/34 chainset Brakes Shimano Ultegra
Wheels Brakes Specialized Axis 1.0 Brakes Unbranded Brakes 105 front brake, Tektro
Shimano RS010 Tyres Continental Grand Prix 740 direct mount rear
Brakes 4000S II Tyres Specialized Espoir Elite Tyres Bontrager R1 Hard
Tektro R741 brakes
25mm Case Lite 25mm Tyres Schwalbe Durano
Tyres Bar Canyon H28 alloy
Schwalbe Lugano 25mm 25mm
Bar Specialized Comp alloy Bar Bontrager Race Lite
Bar Stem Canyon V13 alloy Bar
Cannondale C4 alloy Syncros RR2.0 alloy
Stem Specialized Comp alloy Stem Bontrager Race Lite
Stem Seatpost Canyon S14 VCLS 2.0 Stem
Cannondale C4 alloy Syncros FL2.0 alloy
carbon, 27.2mm Seatpost Specialized CG R, FACT Seatpost Bontrager carbon,
Seatpost Cannondale C3 alloy, carbon 27.2mm 27.2mm Seatpost Syncros carbon 27.2mm
Saddle Fizik Aliante VS
25.4mm
Saddle Body Geometry Toupé Saddle Bontrager Paradigm 1 Saddle Syncros FL2.5
Saddle Cannondale Stage Ergo Comp Gel
SIZETESTED:54 SIZETESTED:L SIZETESTED:56 SIZETESTED:54 SIZETESTED:54

A B C D E F G H A B C D E F G H A B C D E F G H A B C D E F G H A B C D E F G H
542mm 73˚.9 72.0˚ 16.6cm 37.6cm 41cm 57.6cm 99.6cm 555mm 73˚.5 73.25˚ 17.5cm 38cm 41.5cm 59cm 98.9cm 565mm 73.25˚ 72.5˚ 19cm 38.7cm 41.5cm 58.9cm 101cm 542mm 73.7˚ 71.5˚ 16cm 37.4m 42cm 57.5cm 101cm 545mm 74˚ 72.5˚ 16.5cm 38.1cm 40.5cm 57.1cm 98.7cm
W
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Helmets
Louis Garneau Course

£100-£150 helmets £129.99
Take a first glance at the Louis Garneau
and the word ‘retro’ springs to mind.
Doing away with the tail-fin that features
Your helmet could be the most important

on most modern road helmets, Louis
Garneau claims that the Course lid
piece of kit you buy. We try 10 of the best

“bridges aerodynamics and ventilation”.
While we’re unable to vouch for its
mid-range lids for safety, comfort and style

performance in the wind tunnel, the 31
vents and internal
Weight channels did make the
260
the go-to for everyday riding and offers a helmet feel airy and cool,
good balance between performance, even on one of the
Protecting your skull is a helmet’s style and value. warmest days during the
grams
somewhat obvious raison d’être, but test.
Words: Hannah Bussey, Oliver Bridgewood, Henry Robertshaw
safety doesn’t have to come at the The ‘Spiderlock PRO II’

expense of comfort or style. Top of the We’ve selected 10 helmets in the £100- internal fit system pulls the
range helmets derived directly from those £150 price range and tested them for fit helmet in at the temples
worn by the pros can cost in excess of and comfort, ventilation, and to see how by way of a large indexed wheel at the
£200, but take a step or two down the easy they are to adjust on the move. rear. It cradles the head securely
hierarchy and you’ll find an abundance of Further comparisons we made included enough, but with no vertical adjustment,
light, stylish and comfortable helmets how they fared on the scales and what, if it relies on the flexibility of the inner to sit
priced between £100-£150. any, extras come with the helmet as in the right place.
standard. Finally, while looks may not be While we found the Course
everything, if you’re going to ride safe you comfortable enough, the rearmost strap
While some of us may have a top-end lid might as well look good doing it, so we’re rubbed the back of both ears and was a
that we keep aside for race or event days, also looking for flattering, contemporary, little distracting. Obviously that’s a
7
or an aero option for riding time trials, the low-profile designs. personal fitment issue, but perhaps also
mid-range price bracket featured here is a good reminder to try before
you buy. Extras come in the
form of spare padding and
KEY FEATURES rear red light.
Ventilation
More holes
Sizes: S, M, L
Colours: Black, red
www.evanscycles.com
Fit
The helmet shouldn’t
equals more
ventilation, but
can increase the
sit so far back on your
overall shell size
head that you can’t
see it. Straps should
divide neatly just
below the ear
HOW WE SCORE
10 - Superb, best in its class and we couldn’t fault it.
7 - Solid, but there’s better out there
5 - Okay, nothing wrong with it, but nothing special
Additional 4 - A few niggles let this down
3 - Disappointing
features
Integrated lights,
aero shell covers
and built-in visors October 2015 Cycling Active 87
all add value
Grouptest
Bell Gage £149.99 Spiuk Dharma £119.95 BBB Icarus £119.95

For us the Gage helmet is the real looker The Spiuk Dharma represents incredible The old-school looks reminded us of the
of this test, with this black and red value for money. Included in the box are ‘hairnet’ helmet days of yore, but BBB
version easily fitting into a line-up with a clip-on aero cover, clip-on peak, tells us that this design is all down to the
significantly higher priced helmets. removable internal insect mesh and a Airflow cooling system that provides
The 26 vents and internal air microfibre bag, covering pretty much optimal airflow over the head. While this
channelling worked well during a hot every eventuality and cycle sport you may be true for the majority of the
day in the saddle and with the usual choose to indulge in. The fit for our tester helmet, a combination of the vent
internal reinforcement, but weighing an was good straight from the box with only location and padding right at the front
impressively light 208g, the Gage is both a quick tweak of the straps and ‘W-FIT gave us an extra-hot forehead that all
strong and light. 82’ fit system needed to but cancelled out the
Weight Bell’s Twin Axis Gear Weight ensure it hugged the back Weight other cooling benefits.
208 218 252

(TAG) fit system offers two of the head, with an As with all the helmets
adjustments — both indexed roller ratchet mak- on test, a strong focus is
circumference and vertical ing it pretty much perfect. on safety. With the Icarus,
grams grams grams

to accommodate On the road it proved BBB says that extra
differences in head so comfortable it was easy helmet reinforcement and
shapes. to forget it was there. We the inclusion of a web at
However, it goes to didn’t test the Supercage the rear ensures that even
show that no matter how much you want front protection system, happily, but we if a large impact cracks the helmet, it
a helmet to fit, sometimes it’s just not can vouch for its ventilation, which uses a should still remain relatively intact.
meant to be. We found that it created V-shaped design to pull air though the 20 Weighing just over 250g and with
distinct forehead pressure points, and no large vents. With such large openings, plenty of adjustment via BBB’s ‘Flexclose’
matter how many tweaks were made, the insect mesh inner is a handy addition. cradle system, the Icarus should be a
the helmet still had a tendency to slowly Spiuk isn’t the best-known brand, but well-fitting and comfortable lid.
roll back on the head. at less than 220g this helmet proves that Unfortunately for my head shape, there
For more ‘round-headed’ riders, this you really can have strength, low weight, were a couple of pressure points, making
8 10 7
could well be a perfect fit and when looks and fit. While not exactly cheap, it’s it one of the least comfortable lids here. It
combined with its great looks far from the dearest lid may be a perfect fit for some,
and low weight, the Bell Gage here. In this test it’s a but with no extras as standard
is one of the standout runaway winner that’s and basic looks, there is better
h lmets in this test. hard to fault.
Sizes: S/M, M/L

Colours: White, black, black/white, red/
white, red/black, blue/black, green/black,
yellow/white, world champion replica
Helmets
Giro Amare II £99.99 Lazer Grace £149.99 Scott Vanish 2 £99.99

A women’s-specific lid, the Amare II One of the larger, heavier helmets on With probably the smallest silhouette
clearly takes its design and feature cues test, the women’s specific Grace’s bulk here, the Vanish 2 packs a lot of
from helmets further up Giro’s range. provides a lot of side and temple functionality into a compact package.
With 26 vents and internal channelling, protection and feels incredibly secure. Comfort was mostly superb, with an airy
the temperature remained comfortable, Lazer’s proprietary Rollsys fit cable feel despite a very close fit. Scott says
even on a brisk ride on a warm day. Giro’s system prevented any pressure points by this is due to the Vanish being shaped
RocLoc 5 fit system is easy to adjust on tightening evenly across the skull, holding into a slight peak at the back, which
the fly, thanks to a simple indexed dial at the inner cradle away from the outer shell. allows air to flow easily through the
the rear of the cradle, but in order to With a relatively large up/down vertical fit helmet. Combined with the 24 vents,
achieve a secure fit, it at the back, and a non- it was certainly very
Weight pushes the forehead into Weight indexed roller on top of the Weight well ventilated.
266 280 250

the front of the helmet, helmet, the fit can be finely Scott’s MRAS2 fit
and while not terribly adjusted, making the system features dual
uncomfortable, it did leave Grace incredibly adjusters and cradles the
grams grams grams

a noticeable impression for comfortable, despite the head comfortably. One
an hour or so. weight penalty. allows the cradle system
The volume of vents, With only 17 vents, it to be moved up or down;
pointy tail-fin finish and was one of the warmer the second is a dial at the
low-profile fit makes this a very good helmets on test, but this was really only back that adjusts the fit to millimetre
looking helmet that certainly competes in noticeable on the hottest days. It’s an perfection and is easy to use on the
the looks department with much more option for all riders looking for the Volvo move. The helmet straps were, however,
expensive options. With unusual colour of the helmet world — plenty of health anchored too far back on the shell and
schemes and decals it offers riders a and safety features, suitable for a broad sat too close to the neck when clipped
left-field alternative to the usual suspects. range of head shapes, and isn’t too together, meaning we had to wear the
This does potentially create an issue with shabby in the looks department, either. straps looser than is ideal. Weighing a
trying to match up lid and Lycra, but at the Coming with a soft bag, matching cap respectable 250g, the multiple EPS
8 9 8
cheaper end of the price scale, more than (ideal for wet-weather rides), extra helmet is one of the best-looking on test.
one may be a solution for padding and magnetic clips Complete with a soft
some. There may be better for the compatible Lazer helmet bag it punches well
options out there, but for less Magneto glasses, you can’t above its price bracket — if
than £100, it’s hard to beat. go far wrong. the fit works for you.
Sizes: S, M Sizes: S, M Sizes: S, M, L

Colours: Black/white, matt titanium dots, Colours: White/blue, white/coral, black/ Colours: Black/neon, orange camo/black,
white brush strokes, white scrawl blue white/black
www.zyro.co.uk www.madison.co.uk www.scott-sports.com
Grouptest
Kask Mojito Abus Tec-Tical Pro V2 Cannondale Cypher

£120.00 £99.99 £99.99
We really liked the look of the Mojito. It Given the fact that this helmet boasts no The Cypher is Cannondale’s top of the
was easy to set up thanks to Kask’s fewer than 31 vents, you would expect range helmet and does an excellent job
Up-N-Down internal cradle that uses the cooling to be second to none, a of cooling thanks to a generous 30
pivot points to allow vertical adjustment. perfect option for riding on hot days. flow-through vents. When riding in 30ºC
A double closure of a push/pull ratchet, However, most of the vents are quite heat I found the helmet very
which is then fine-tuned with a roller small, and perhaps fewer, larger vents comfortable, with the moisture-wicking
wheel, made this a really comfortable fit. may have been more effective. pads doing a good job. The retention
The traditional straps Adjustability is taken system features a nice
Weight are linked with a thick, Weight care of by a dial at the Weight chunky pad at the rear
228 252 233

white leather chinstrap, rear. This offers plenty of and is very comfortable
that Kask says helps avoid scope to make sure that it while providing a wide
skin irritation. While we will fit your head, and we range of adjustment. In
grams grams grams

found it comfortable didn’t have any problem common with other quality
enough, it certainly won’t fitting a cotton cap helmets, the padding is
be to everyone’s tastes. underneath the helmet. removable for washing or
The light lid was well However, compared replacement. A separate
ventilated thanks to the 26 vents and with some of the other helmets on test, shell that fits over the vents to improve
internal channelling. One downside was the adjustment system feels pretty flimsy aerodynamics is also available at extra
that the rear retention device interfered and although I didn’t have any problems cost. The downside is that the shell can
with the arms of numerous sunglasses during my few weeks testing the helmet, make things a little sweatier.
we tried. It meant wearing the arms long-term durability might prove to be a The Cypher is quite narrow with a
either under or over the plastic retention problem. distinctive silhouette. Its looks may not
system, but it was soon forgotten about One thing that isn’t an issue is appeal to all, but the quality and
while riding, and ultimately proved to be comfort. There’s plenty of padding all excellent functionality certainly should.
8 7 8
one of the most comfortable lids on test. around the inside of the shell, plus a For the price this helmet is superb,
There are no extras as really neat smaller pad offering a low weight and
standard, but it hits the mark underneath the chinstrap that level of comfort that is
when it comes to price does a great job of preventing comparable to many far
ight and comfort. rubbing and irritation. more expensive helmets.
Sizes: M, L Sizes: S/M, M/L Sizes S/M, L/XL

Colours: Blue, white, black, black/grey: Colours: Black/red, black, white/red, Colours: Green, black/green, silver/black,
grey/aqua, yellow, orange white/blue white/lime
www.velobrands.co.uk www.zyro.co.uk www.cyclingsportsgroup.co.uk

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Is it time to ditch the compact?
Henry Robertshaw finds out if the mid-compact chainset is the new sportive king
T
here was a time when a maintain the same speed the cadence corresponds roughly with the heaviest
rider had little choice when would obviously need to be higher gear of a standard 53-tooth ring which
it came to the size of his when compared with the same cassette eradicates the traditional compact
chainrings. Component run with a 53/39 chainset.” chainset problem of spinning out on
manufacturers were obviously under the This higher cadence is particularly long descents,” he says. “Plus the lower
impression that every weekend warrior useful for riders taking part in longer [36-tooth] chainring in conjunction with
was as strong as an ox, and slapped on events. “Higher cadence, within reason, an 11-28t cassette corresponds roughly
the same 53/39t (or even 53/42t) tends to fatigue the muscles less than with the lightest gear of a compact
chainset that the pros were riding in the mashing a big gear,” continues Riddle. “It chainset with an 11-27t cassette.”
Tour de France. will also leave the athlete fresher after However, with the latest round of
However, in the late Nineties and early having covered the same ground as an groupset updates from the big brands,
Noughties things began to change. athlete who is pushing harder on a you’re no longer limited to a 28-tooth
First we saw the introduction of triple bigger gear with a lower sprocket at the rear.
chainsets with three rings at the front, cadence. it also allows “Higher cadence, Both SRAM and
but these were quickly usurped by the less powerful riders to Shimano now offer
revolutionary 50/34t compact chainset, maintain a comfortable within reason, tends medium cage rear
which offered a similar range of gears cadence without derailleurs for all of
as a triple, but without the need for crossing the chain.”
to fatigue the muscles their groupsets below
redesigned derailleurs and shifters. But although the less than mashing the top-of-the range
And for over a decade that was that, benefits of a 34-tooth Red and Dura-Ace
with the cycling world split down the little ring are clear a big gear” groupsets. This means
middle between serious racers sticking when climbing, the that you can fit
steadfastly to their 53/39t chainrings, 50-tooth big ring of a compact chainset anything up to a 32-tooth pizza dish
and everybody else switching to the far can prove to be a slight handicap when of a cassette which, when combined
more versatile compact. coming down the other side. This is with the 36-tooth small ring of a
The benefits of this latter system are particularly the case if you’re riding the mid-compact chainset, offers a smaller
numerous, as Joshua Riddle, PR officer long, open descents often found in the climbing gear than was previously
for Campagnolo explains: “50/34t Alps and Pyrenees, where it can be available with a compact chainset and
chainrings help a rider maintain a higher quite easy to spin out once you reach 11-28t cassette.
cadence, not only on climbs but also on speeds approaching 45mph. Certainly most manufacturers
the flat. The solution to this problem was the seemed convinced of the benefits of
“If one were to build up a compact mid-compact chainset. This comes with the mid-compact, at least for riders
chainset with a 11-25t cassette, to 52- and 36-tooth chainrings and has willing to splash out on a more
taken the cycling expensive bike. Specialized, Scott,
world by storm Canyon, and Giant attach mid-compact
over the last couple chainsets to most bikes in the top half
Halfway house or of years. of their ranges, with only a smattering
perfect compromise? Now, you might of high-end machines still coming
think that this just equipped with 53/39t chainsets.
means that you’re On this evidence, a mid-compact
forced to turn over looks to be the most adaptable set-up.
a bigger gear, Combined with a 28 or even 32-tooth
making you work sprocket at the back it isn’t too far off
harder to climb the smallest gearing offered by a
steep hills. Strictly compact chainset, while a 52-tooth big
speaking this is ring is going to be more than enough
true, but for Canyon for the vast majority of riders on all but
UK’s marketing the very fastest descents.
manager Nick Allen So is the mid-compact ready to take
things aren’t as over as our chainset of choice? If you’re
clear-cut. looking for a single set-up to get you
“The biggest, through most situations over most
52-tooth ring terrains the answer is probably yes, but

Compact chainsets
Industry view
Ben Hillsdon
Shimano Europe
PR officer
Cycling Active: Why did

you decide to start
offering a mid-compact chainset?
BH: To give a bit of background,
historically it was always the case
that a compact chainset had a
different bolt circle diameter to a
standard chainset. That changed in
2012 with the introduction of
Dura-Ace with a four-arm spider
(fitting both compacts and
standards), which was subsequently
rolled out on Ultegra, 105 and
Tiagra. With the ability to swap
chainsets to suit different riding
conditions it made sense to also
offer the middle ground of a
52t big ring and a 36t small
ring. This is what we call a
rider-tuned system: the ability
to adjust your components to
suit your riding style.
CA: What sort of rider can you see

choosing a mid-compact?
BH: It’s not so much about the
sort of rider, it’s about the sort of
Compact or riding. To oversimplify it, if you
mid-compact? have the luxury of three groupsets,
Both have benefits choose a standard for all-out
sprinting power, choose a
mid-compact when you’ve got
Shimano’s Ben Hilsdon still feels there’s anyone thinking of rushing down to the rolling terrain, nothing too steep,
a place for standard and compact local bike shop for a mid-compact. and choose a compact for your
chainsets in the cycling world. Consider the sort of riding you’ll be Alpine holiday. Of course, many
“If I’m doing a long mountainous doing and, being honest with yourself, riders are able to accomplish those
sportive and I’ve been riding mountains your strength as a rider. three things with the same
for my training then I might be A mid-compact is probably the most groupset. There are too many
comfortable enough riding my standard versatile option, but if you want to be variables to identify a certain rider
chainring,” he says, “but if I’ve been certain of making it up the steepest with a particular type of gearing.
exclusively training on the flatlands of hills and always have a gear in reserve
Holland with a tailwind then I’d be very for that last climb at the end of an CA: Has the compact chainset had
grateful for some smaller gearing.” its day now that you can cater for
This seems like sensible advice for 32t sprockets?
BH: Of course not. 32t sprockets
are just one more option to give
FSA SL-K Light Chainset riders more useable gears and
£499.99 more versatility from their bikes.
Most of FSA’s chainsets t’s not that any one choice is
are now offered in better these days. You just pick
mid-compact, and this what makes life easiest for you,
top model is one for the weight weenie whether that be in ease of riding,
at only a smidgen over 500g. ease of maintenance or ease on
your wallet.

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Tech
Scott RC Team LS
Long-sleeve jerseys £54.99
With half the kit on the market seemingly
only available in black (or dark grey if
you’re lucky), Scott RC Team jersey’s
With autumn approaching and temperatures

green-on-green design is certainly
eye-catching and sure to make you
dipping, Henry Robertshaw picks out four

stand out from the crowd.
Like the Odlo jersey, the Scott has a
long-sleeve jerseys to keep the chill at bay

fairly lightweight fabric, which
Weight gives it excellent breathability.
of these jerseys feature thermal

165
grams
It’s a great choice if you want
something to chuck on at the
start of the day then wear
Not a jacket, not a lightweight jersey, properties, so it will be interesting to see without overheating as the
long-sleeve jerseys sit midway between how they fare, on the move, against temperature rises through the
the two. Designed to be worn over just a lighter-weight competitors. day. However, look elsewhere if it’s
baselayer, they’re not for really cold proper warmth you’re after.
days, but the extra protection provided What I liked the most about the Scott
by the sleeves and added insulation Aware that the changing of the clocks is jersey is its comfort. The polyester fabric
should be enough to keep the autumn not far ahead — they go back an hour on is soft on the skin and the relaxed fit will
chills at bay, especially if you’re one for October 25 — we made the most of the also be welcome if, like me, your
early-morning rides. last light evenings to head out on a final enthusiasm for eating cakes has
few after-work rides. We wanted to put overtaken your enthusiasm for riding
these jerseys to the test in typical come the end of summer.
On a typical autumn day, a long-sleeve autumnal conditions — chilly breezes Thankfully the loose fit doesn’t extend
jersey should keep you warm enough. and the thermometer stuck firmly in the to the collar and cuffs, which are snug
Intended for cooler temperatures, some low to mid-teens. and do a much better job at keeping
arms warm than the Odlo or dhb,
although comfort is compromised by the
8
KEY FEATURES lack of material behind the zip, meaning
it rubbed against my neck.
This minor issue aside, the
Zip
A full-length zip
Scott jersey is a great choice
for warmer autumn rides.
allows better
Sizes S-2XL
cooling when
Colours White/red, black/grey, black/red,
warming up on
green (as tested)
the climbs
Contact www.scott-sports.com
Fit
A tighter fit will be
more aerodynamic,
but perhaps at the
expense of comfort
HOW WE SCORE
10 - Superb, best in its class and we couldn’t fault it
Thermal
7 - Solid, but there’s better out there
protection
Manufacturers will often
5 - OK, nothing wrong with it, but nothing special give a temperature
4 - A few niggles let this down
range depending on a
3 - Disappointing
2 - Poor, approach with caution jersey’s insulation

Long-sleeve jerseys
Odlo Telegraphe LS dhb Windslam LS Lusso Classico LS

£100 £44.99 £59.99
A Norwegian brand with origins in ice Despite being the least expensive jersey Think of a flourishing British cycling
skating and cross-country skiing might on test, the Windslam probably features clothing brand and the names Rapha,
not be your first port of call when looking the best, most advanced, construction. Vulpine and Morvelo might be the first
for a cycling jersey. However, now that The back and sleeves are made from a names to spring to mind — but if you’re
Odlo clothing is available from Wiggle, lightweight polyester material (similar to after kit that’s truly British born and bred,
the Scandinavian kit is more accessible that used for the Scott jersey), while the then Lusso may be the way to go.
than ever to British cyclists. main front panel is made from a more All of the brand’s clothing is both
As the Telegraphe name wind-resistant fabric, designed and manufactured
Weight suggests, this is a jersey Weight complemented by a taped Weight in Manchester, as is reflected
139
grams
designed for the mountains. It
will keep you cool while
climbing, helped by the
251
grams
full-length zip. For chilly
autumn rides this is an ideal
design, providing the sort of
250
grams
in this Classico long-sleeve
jersey. The light fleece
provides a good level
full-length zip; zipped up, it’ll warmth that you’d expect of insulation for the
also keep you warm while from a combination of gilet, unpredictable temperatures
descending. Unlike the dhb and Lusso short sleeve jersey and arm warmers – of the British autumn, while the high
jerseys, this one provides little in the way three items that you’d struggle to pick up collar and snug-fitting cuffs do a great
of thermal protection. Its light and for less than 50 quid. job of keeping the advancing chill at bay.
breathable material makes it better dhb’s designers have done just as Breathability is also good, considering
suited to rides in warmer conditions. good a job with the smaller details. The the warmth on offer, with tiny pores built
Thus, this jersey would be ideal during three rear pockets offer plenty of space into the fabric. However, it isn’t as
an Indian summer, but less so in typical for provisions on those long weekend impressive as the lighter and almost as
autumn conditions. ride, and there’s a sweat-resistant warm material used by dhb in the
That said, the sleeves offer a level of valuables pocket, thoughtfully Windslam jersey.
warmth similar to most arm-warmers, positioned at the centre to prevent your The two other concerns I have are
meaning this jersey would probably see keys and phone tugging the jersey down with the zip and the design. The
you through until it was time to drag the at the sides. Reflective details on the full-length zip is a plus, but it lacks a tab,
proper jacket out of the wardrobe. front, rear and sides also provide a little which makes it fiddly, and it rubbed
However, the loose fit meant some of its extra safety as the nights draw in. against my neck when fully zipped up.
7 9 8
warmth was lost in breezy conditions as My one slight gripe was the loose fit The design might not be to everyone’s
cool air made its way up my of the sleeves, which allowed taste, with the retro style and
sleeves and caused some chilly air in at times, but I’m ‘Lusso’ emblazoned across
flapping in the wind. For the willing to let that go thanks to the chest splitting opinion
price, I’d expect better. the impressive price. with the CA team.
Sizes S-2XL Sizes XS-2XL Sizes S-2XL

Colours Blue (as tested), black Colours Blue/black (as tested), red/black, Colours Lime, blue (as tested)
Contact www.odlo.com silver/black) Contact www.lusso.bike
Contact www.wiggle.co.uk

Grouptest
Garmin Edge 20
Cycle computers £109.99
Incredibly easy to use and very, very
small, I was seriously impressed by the
Garmin Edge 20. It’s the perfect option if
Oliver Bridgewood looks at four units that

all you’re after is a relatively inexpensive
computer to record your rides and stick
monitor your performance with minimum fuss

them on Strava when you get home. The
interface of the Edge 20 is so simple to
use that you should be able
What effort relates to your surroundings. Some Weight to pick it up in only a few
At the £65-£110 mark, cycle computers
are packed with technology and typically
offer GPS functionality, either
computers are able to record GPS ride
data, which can be uploaded to sites
such as Strava and Training Peaks. If you
24
grams
minutes even if you’re new to
Garmin’s products. Four
buttons around the outside
independently or via your smartphone. just want to keep a diary of your progress turn the unit on and off, let
Elevation can be calculated with GPS, or and mileage or just see where you have you scroll through menus,
more accurately with altimeters. Some been, how fast you went and how many and look at one of the two data screens
units in this price range can be paired metres you have climbed, a GPS unit of that the Edge can offer. Not
with other accessories, such as cadence around £100 should suffice. However, if that there’s that much data
and heart rate sensors and power you want mapping/directions, you’ll need to look at. Propping up the
meters, too. At this price computers to spend upwards of £200. bottom of Garmin’s range
should be free from wires. of cycling computers, this
How unit can only tell you a
Why We have tested the computers on our handful of metrics (speed,
Computers around this price point have commutes and longer weekend rides. distance, time, average speed, total
more functions and provide more data They have been judged on the following ascent, and calories), and there’s no
than entry-level units. Metrics such as criteria: ease of use; how simple they are option to connect via ANT+ or Bluetooth
heart rate, cadence and power give you to set up; value; number of functions; and to a cadence sensor, heart rate monitor,
much more information as to how your how well they work. or any other device. However, given the
price, this isn’t too much of an issue, and
if you want these features then 30 quid
KEY FEATURES Wireless
more will get you the Edge 25. So you’re
really buying the Edge 20 for its GPS
At this price function (which is very
computers are accurate) meaning you can
Screen free from wires, join the Strava crowd without
size
Screens can vary
making them
much tidier
breaking the bank.
Contact: www.garmin.com
in size. Pick one
that you can
read easily
Bluetooth
Other sensors, such
as speed/cadence
and heart rate can be
connected via ANT+
or Bluetooth
Buttons HOW WE SCORE

At this price, computers 10 - Superb, best in its class and we couldn’t fault it
tend to have buttons
rather than touch screens. 7 - Solid, but there’s better out there
These should be easy 6 - Pretty good, but not quite hitting the mark
to operate with 5 - Okay, nothing wrong with it, but nothing special
gloved hands 4 - A few niggles let this down
3 - Disappointing

Cycle computers
Sigma BC 14.12 Alti Topeak Panocomputer Cateye Padrone Smart

£74.99 £64.99 £79.99
The key difference between the Sigma The Panocomputer can be bought with Like the Topeak Panocomputer, the
and other units on test is that there is no its own speed and cadence sensor, Cateye Padrone Smart bike computer
GPS functionality built into the unit itself, which attaches to the chainstay with a pairs with your smartphone using
or through connecting it to your smart- cradle and zip ties. The sensor is quite Bluetooth and displays GPS data from it
phone. If that is something you are neat and fits solidly to the stay. It also on the computer’s screen. This means
specifically looking for then you should comes with various sensor magnets to you can keep your phone safely in your
look elsewhere. However, it is not on suit different wheel and crank set-ups. pocket out of harm’s way. Because the
everyone’s shopping list. It’s Bluetooth enabled and phone’s screen is not
Weight Other things to be aware of Weight couples easily to the head Weight required, your battery lasts
27
grams
are that the data screens are
not customisable and the unit
isn’t designed to be used with
33
grams
unit. The head unit itself is
compact and comes with its
own out-front mount, although
30
grams
longer, too. The Cateye Smart
is available in the UK for
£79.99 for the computer
power meters. I found that it had a tendency alone, packaged with a
Those niggles aside, the to rattle a bit. There’s a Bluetooth speed/cadence
unit is robust, easy to use and comes single button on the top to change sensor for £124.99 or with the speed/
with a wireless cadence sensor and mode and two small recessed cadence sensor and a heart rate strap
magnet. The design is very neat and buttons on the bottom to configure for £179.99. Additional Bluetooth sensors
scores top marks for practicality. Similar and reset the computer. The top line of can be purchased, although fitting
to Garmin, Sigma uses heavy-duty the display is easy to read, although I sensors to your bike with zip ties is a
rubber bands to mount the computer found that the lower parts of the display pain compared with the simplicity of the
and sensor. This makes swapping were a bit of a squint. The speed and Sigma’s bands. This highlights an
between bikes much easier than zip ties. cadence data seemed stable, but I found advantage of the Sigma, which can
As well as the usual speed, distance and that the computer would occasionally easily be switched between different
time data fields, the unit also displays drop the connection and the data would bikes in seconds. However, Bluetooth
altitude metrics, making it especially disappear for a few seconds before connectivity means that a host of
useful for those wanting to see how reappearing. The Panocomputer can third-party products and power meters
much height they have climbed, their also be coupled to a smartphone to can be used with this unit, giving it a
current altitude and max altitude. Battery receive speed and location data and to distinct advantage over the Garmin 20
life from the CR2032 coin cell is great, transmit ride statistics to Topeak’s and Sigma. It takes a little getting used
and the unit gives you a useful low analysis site. The Remote Monitor to, but once accustomed, the Padrone is
battery warning, advising you to change Mode allows you to carry easy to use. At 30g it is a very light unit
before it runs out. A feature your smartphone and display with a big screen that is easy
not to be overlooked is the its GPS generated ride to read. Its connection to your
backlight, which is invaluable information on the computer’s phone means that it alerts you
in low light conditions. 2.3in screen. if you get a call or text, too.
Contact: www.moorelarge.co.uk Contact: www.extrauk.co.uk Contact: www.zyro.co.uk

QUICK FIX
How to clean a bike

James Bracey takes you through the finer points of cleaning
your bike to a showroom finish
E
very serious cyclist loves
a clean bike, the way it shines
Tools
and seems to scream ‘ride me’. A basic cleaning
When your bike is clean you kit should include
just know it will be a great, quiet and the following
trouble-free ride. The upshot of having essentials:
a clean bike is a reduction in the cost of General purpose
replacing parts — a clean bike will last bike cleaner, e.g.
longer and be nicer to ride. Muc-Off Nano Tech
Regularly cleaning your bike allows
Drivetrain
you to get hands-on with its unique
degreaser,
aspects and you soon become attuned
e.g. Finish Line
to its character and make-up, its many
Citrus Degreaser
moving bits and even the bits that don’t
move. Treat it with the love and care it Water dispersant
spray, e.g. Muc-Off
Time
deserves — after all,
you and it share Bike Spray,
GT85, WD40
taken
many long hours
together and you Chain lube, wet or
dry (your choice)
20
don’t want to be let
down at an inoppor- e.g. Finish Line GRIMY AREAS
tune moment. Teflon Dry Lube
1 With the bike set up on a workstand (or propped up) spray it all over
I’m not saying you Bucket with the bike cleaner, paying particular attention to any really grimy areas
need to devote hours such as behind the brake calipers, under the fork crown and under the
on cleaning. I must
minutes Sponge/s bottom bracket area. Leave to work in for a few minutes.
confess I used to spend ages stripping Brushes
down my bikes to their component parts Clean rags
and painstakingly hand cleaning every
bolt and link of the chain until they NON ESSENTIAL
gleamed and then proceeded to take it BUT USEFUL
out for a ride and get it filthy again. Life Hose/jet wash
is too short to spend more time cleaning Chain-cleaning
than riding so here is my tried and device
trusted cleaning regime that will get Bike polish
your bike back to tip-top condition in
Bike workstand
less than 20 minutes.
Tip
The jockey wheels can
DEGREASING collect congealed black
2 Using the degreaser, spray directly on
JAMES oil. Make sure you get
BRACEY to the chain (backpedal to make sure all of
the links are covered). Other areas to use
rid of this (use a thin
screwdriver or cassette
CA MECHANIC
degreaser are anything that the chain brush) or it will smear
Self-confessed bike geek and senior bike fit
technician at Pedal Heaven in Fleet, James
touches, i.e. chainrings and chainset, front straight back on your
rides for Pivot Boompods RT and has raced and rear derailleurs and cassette. Leave for a nice shiny chain.
across a variety disciplines for nearly 25 years. few minutes to work in.

Bike maintenance
WATER DISPERSANT/LIGHT LUBE

6 Using Muc-Off Bike Spray or equivalent, spray a fine mist over the frame and
most moving parts, backpedalling to make sure the chain is coated. This will
disperse any water that is left hiding and so prevent any nasty surface rust that
often appears the day after you have cleaned your bike. If your water dispersant
comes with a thin straw, you can use it to accurately
aim at the parts of the derailleurs, shifters and brake
calipers that need lubricating.
Tip
DO NOT spray onto wheel rims or brake pads. Most parts on modern
Use a clean rag to shield these areas if spraying bikes are made of
near them. materials that do not
Leave for a few minutes and then use a clean rust. The exceptions to
cloth to wipe off any excess, finishing off with the this rule are the small
chain by wrapping the cloth around the chain and bolts in places such as
backpedalling to remove any grimy residue. handlebar stems and
Tip seat clamps — so make
sure you spray a little on
Old toothbrushes and these parts.
GET SCRUBBING nail brushes work well
3 If you have neglected your on grimy transmission
poor bike you might need to use a and brake parts.
set of brushes to loosen the
ground-in dirt. You can buy specific sets of brushes to clean
certain parts of your bike or just use household brushes making
sure that they are not abrasive or likely to damage any delicate
parts. If it is not too bad you can still use a sponge to agitate the
cleaner. Make sure you clean your wheel rims of old brake
residue as well as the brake pads themselves.
RINSE AND REPEAT

4 Starting from the top
parts of your bike (saddle, 7
POLISH (OPTIONAL)
For that real showroom finish and to add Tip
handlebars and top tube) use another layer of protection you can apply a fine No polish? Don’t worry! A
clean warm water and a coat of bike polish to the main frame before buffing fine spray of GT85/Bike
sponge to rinse off the dirt to a shine with another clean cloth. This will not Spray or any thin Teflon
and cleaning products. Turn only make your frame ‘pop’ but sticky dirt and road lube can be applied and
bike upside down and repeat debris will find it harder to stick to it, meaning then buffed off with
steps 1-3 as the underside will easier cleaning next time. If you’re using a spray almost the same results.
normally be even more filthy. polish, be careful to avoid any braking surfaces.
DRYING CHAIN LUBRICATION use wet lube — it lasts for ages and
5 If it is warm and sunny give the bike a few minutes to dry 8 Now your bike is clean and shiny, doesn’t get washed off but does pick
off. I’m normally too impatient to wait so I tend to give the bike a the last step is to lubricate the chain. up a lot of dirt so gets the classic black,
shake and turn it upside down to let any water that has pooled Mostly I would recommend a dry chain oily look pretty quickly.
drain out. A quick spin up and down the road will fling water from lube for road bikes. Dry lubes tend to How to apply: you only need a small
hubs, gears and any other rotating parts. Finally, use a clean, pick up less dirt from the roads so you amount applied to the inside of the
absorbent cloth to dry the bike in this order: are less likely to end up with horrible rollers of each chain link so don’t drown
Q Handlebars and shifters black marks all over your legs or gunky your chain. Place the nozzle above the
Q Saddle and seatpost streaks on your chainstays. The only lower part of the chain and let the lube
Q Main frame downside of dry lube is that it wears off dribble on to the chain as you
Q Wheels and brakes* after a couple of rides so you need to backpedal two or three revolutions.
Q Drivetrain* reapply regularly. If you are lazy/ride in Leave for 10 minutes and then wipe off
*Use different cloths for these parts the rain lots/really like cleaning then any excess. Go ride!

Saddle up and see off heart failure
New study recommends cycling 20 minutes per day to optimise heart health
ood news for cyclists: moderate Examples of the highest activity levels included “Most road cyclists will obviously exceed
G physical activity is associated with a

lower risk of heart failure in men,
says a recent study.
According to the research, which was
published in the Journal of the American
long-distance running. Cycling 20 minutes per
day was linked with the largest risk reduction.
To stay healthy or improve health, National
Health guidelines advise exercising aerobically
for 150 minutes a week, and to supplement this
this recommendation but let’s not forget that
this is a suggestion made for the sedentary
population to become more active in the
study,” says Dr Will Mangar of InDurance
Profiling and lead doctor for the Tour of Britain.
College of Cardiology: Heart Failure, men with strength exercises. Many cyclists exercise “Many cyclists will get maximal health benefits
who participated in activities such as cycling far more than 150 minutes a week — a lot by commuting a couple of times a day from
had a significantly lower risk of heart failure regularly ride their bikes for up to six or eight anything between 20-60 minutes each way,
compared to those who took part in both lower hours. Is this too much and is it dangerous? which will look after heart, lungs and mind.
and higher-intensity activities. The study even Many of these rides will be at variable intensity
goes on to state that recent active behaviour as new HIT training studies may indicate
may play a more important role than past greater health benefits. So cyclists shouldn’t
physical activity. worry about riding for more than 10 hours per
Heart disease is responsible for 82,000 week as long as they ensure correct recovery
deaths in the UK each year and there are over and nutrition.”
1.6 million men and more than a million women
who suffer from the condition. U-shaped curve
The study’s authors were still keen to stress
Healthy middle ground that the link between physical activity and
Researchers followed more than 33,000 heart disease is still not fully understood.
men from 1998 until 2012 to determine if Heavy physical activity, for example, may
physical activity was associated with put stress on the body, which in turn can
heart failure risk. have adverse effects on the heart.
Based on questionnaires and “The U-shaped relationship between
self-reported physical activity exercise levels and the likelihood of
classifications, they concluded that subsequent heart failure is a unique
men who had the lowest and finding and will stimulate further research
highest levels of physical activity in the important field of prevention,” said
had a higher risk of heart failure, Christopher O’Connor, editor-in-chief of
47 and 51 per cent respectively, the Journal of the American College of
than men with a median level. Cardiology: Heart Failure.

Fitness and training
Soft drinks:
cut them out!
According to a new, worldwide study,
sugary soft drinks kill a staggering
184,000 adults every year. In what is
Inside the one of the first studies to estimate
deaths and disability from diabetes,
pain cave heart disease, and cancers caused by
the drinks, it said 133,000 deaths from
diabetes, 45,000 deaths from
Intervals can be cardiovascular disease and 6,450

deaths from cancer were caused by sugar-sweetened beverages,” says
fun... sort of fizzy drinks, fruit drinks, energy

drinks and sweetened ice teas in 2010.
Dr Dariush Mozaffarian, Dean of the
Friedman School of Nutrition Science
The study, which was published in and Policy at Tufts University in
I
’m a bit weird. In fact other the journal, Circulation, comprised Boston. “It should be a global priority
cyclists look at me, when I tell of 62 dietary surveys of 611,971 to substantially reduce or eliminate
them what I’m about to tell you, individuals conducted between 1980 them from the diet.”
with a range of expressions and 2010 across 51 countries, along A can of Coke can offer an instant
varying from mild bafflement to with data on the availability of sugar in lift when energy runs low but it’s
outright incomprehension. 187 countries. Based on meta-analyses important to remember that fizzy
Why? I like turbo-training. Not the of previous studies that looked at the drinks provide almost zero nutritional
churning-while-staring-glassy-eyed- health harms of sugar-sweetened benefits and are best av
at-a-garage-wall variety — I’m not beverages, it calculated the direct oided away from vigorous exercise.
that weird. Rather, I make good use of impact on diabetes, cardiovascular
the stupendous technology that disease and cancer. PER 100ML GRAMS OF SUGAR
transforms the indoor experience “Many countries in the world have Coca-Cola 10.6
from ocean-going boredom to big a significant number of deaths Mango & passion fruit smoothie 12.2
fun, whether that be Zwift, sweating occurring from a single dietary factor: Red grape juice 16.3
up virtual Alpine climbs on hi-def
Recommended
video, or turning myself inside out
in Sufferlandria.
The best tech builds in intervals to
make indoor cycling a serious
structured session. Game-quality The Stick from £27.99 portability, but other versions are available
graphics, virtual racing or stunning The Stick is a practical alternative to a in varying lengths and degrees of stiffness,
video provide distractions from post-ride massage and can be used to aid allowing you to find a complete solution
interval hell but to make indoor recovery by helping to increase blood flow that’s relevant for different body types,
cycling count when it comes to as well as releasing tension and knots that muscles and sports.
spring there’s no getting away from may have formed in the muscles. If you are looking to
the fact that you’ve got to work hard. One of the benefits of The Stick eradicate any niggles you may
And what is it with intervals? How compared to other self-massage tools is be carrying, or perhaps looking for
can three minutes going really hard the ability to precisely control the an alternative way to look after your
seem like 30, while the five-minute pressure you put on your muscles. aching muscles, then this simple-looking
recovery interval speeds by in a The sprinter stick stick may be the way to go.
moment ? How can time be so bendy? (pictured) is ideal in terms of www.the-stick.co.uk
Albert Einstein can help us out
here. Asked to provide a simple
explanation of his theory of relatively, Wahoo scales £69.99 The Wahoo scales are built on similar
he volunteered: “Put your hand on a Anything that can be measured can be principles of outstanding connectivity and
hot stove for a minute, and it seems managed. Once you have quantifiable data ease of use. These scales will send your
like an hour. Sit with a pretty girl for to work with you can start making changes weight via Bluetooth to connected weight
an hour, and it seems like a minute. and measuring how effective those changes loss apps such as MyFitnessPal, Apple
That’s relativity.” are. Weight loss is no Health or MapMyFitness.
I don’t think the great scientist exception; various research Simple graphs show your
ever did a three-minute interval at studies have even shown that weight, BMI and progress
130 per cent of FTP — but it sounds simply monitoring and towards your target weight.
like he knows what it feels like — a recording weight regularly If you are monitoring
hand on a hot stove. helps in maintaining or your weight for fitness
losing weight. and performance these
Wahoo is a big player in cycling sleek-looking scales will be a useful tool for
Simon Schofield rides the turbo for fun
and won’t have a bad word said about it products with its smart turbo, the Kickr, recording your progress.
being a market leader for indoor training. www.uk.wahoofitness.com

OCTOBER
IT’S ALL
ABOUT
THE BASE

Using the training plan Terminology
Maximum heart rate
First choose your plan. The Challenge Plan is for riders building up to mid-distance sportives, Heart rate is an indicator of how hard your
events where you will be riding continuously for up to five hours. The Epic Plan is for those body is working — the higher the heart rate,
targeting 100 miles and beyond, in events that may also feature large amounts of climbing. the harder you’re working. Once you know
So far so normal, but these plans are different. We don’t tell you exactly when to do each ride. your maximum heart rate (MHR) you can work
Instead we’re going to give you the tools to fit the rides into your life. Just try to do similar out your own personal training zones — you’ll
rides on the same days each week, keep hard rides apart, and make sure you always take need a heart rate monitor.
one day off riding each week. You can use the following formulae to
Key sessions for this month predict your MHR without even turning a pedal:
MEN: 214 – (0.8 x age)
LONG RIDES WOMEN: 209 – (0.9 x age)
Non-stop, even-paced lactate threshold (LT) riding lays the foundation
on which other training builds. Long rides like this will begin to train For a more exact figure, use this simple test:
J Ride Easy for 15-30 minutes, finishing at
your body to burn carbs more gradually, increase the density of
mitochondria in your muscles, and even make your muscle fibres more the bottom of a long, steady hill.
J Ride up the hill for five minutes at a nice,
suited to aerobic efforts — all of which will boost your overall efficiency.
Brisk pace, then coast back to the bottom.
CADENCE VARIATIONS J Climb the hill again. Start at the same
Riding at high cadences seems to boost efficiency slightly more than Brisk pace, but this time increase your effort
iding ‘normally’, possibly because you simply turn the pedals more every 30 seconds. When you reach the
often. Riding at low cadences in a big gear, meanwhile, generates a point where you can push no harder, stand
ot of torque, which prepares your body to handle higher intensities, on the pedals and sprint until you have to
steep climbs and fast, flat riding. stop.
J Coast back to the bottom and repeat step
(NOT VERY) HARD HILLS
three again before riding home.
Blood lactate and acidity begin to rise as soon as you push beyond LT.
You’ll probably hit your MHR somewhere
And sooner or later that will force you to slow down. Purposefully
towards the middle of the third ascent. (You
pushing just above that threshold is the first step towards improving
will need a heart-rate monitor that records
your ability to clear that acidity, sustain higher outputs and handle
maximum heart rate to be able to perform this
epeated hard efforts.
test properly).
STEADY-STATE RIDES Once you have established your MHR,
Ride right up at the top of Zone 2 and you’re essentially driving your simply use the MHR column in the table below
LT power output up by constantly nudging it from below. And that, in to set your own heart rate zones.
urn, should push all the outputs and zones above it up slightly. It’s
also a great way to refine your pacing, gear shifting and approach to Functional Threshold
changing terrain. Your functional threshold (FT) is the best
average effort you can possibly manage in one
SHORT SURGES hour of non-stop riding. Thankfully, you don’t
t’s always useful to stay in touch with very high outputs and very hard need to suffer for an hour to work this out.
efforts – if for no other reason than that it stops them seeming truly Instead, use the following test ride (devised by
daunting when they become the core of your training. But there’s also Hunter Allen of Training Peaks) to calculate a
evidence to suggest that very hard, high cadence efforts are another ‘real-world’ FT:
easy way to boost efficiency. J Ride Easy for 20 minutes.
J Do 3 x 1min at a high cadence
Gauging your effort (120rpm) in a small gear with one minute

Easy after each.
J Ride Easy for a further four minutes.
Improving your fitness and increasing your speed has a lot to with doing the
J Ride as hard as possible for a further
right training, often enough, at the right time. That means knowing how hard
to work and how hard you’re working is key. The rides in our plans are five minutes.
J Ride Easy for 10 minutes.
described in terms of time in different zones. Hold the required level as evenly
J Ride as hard as you can for 20 minutes.
as possible for the time required and you’ll know you’re doing the right work.
Aim to finish the 20 minutes having given
Zone Effort You can… %MHR %FTP (Power) %FTP (Heart Rate) absolutely everything you have. (You’ll need to
1 Easy Speak, sing and even dance! 65% or below up to 55% up to 68% be able to record an average power or heart
2 Slow Chat freely around 70% 56-75% 69-83% rate for the 20-minute all-out effort.)
3a Steady Just about hold a conversation around 75% 76-85% 84-90% Afterwards, work out the average power or HR
for that final 20-minute effort, and multiply that
3b Brisk Speak in single sentences around 80% 85-90% 91-94%
number by 0.95. This will give you your FT,
4 Threshold Bark short phrases! around 85% 91-105% 95-105%
which you can then use to calculate your
5 Hard Only get out the odd word around 90% 106-120% 106% or more training zones, using the percentages in
6 Very Hard Grunt! Gasp! Pant! N/A 121-150% N/A columns five and six, depending on whether
your number is a heart rate or a power rating.

C LI N G AC TI V E
CY
TRAINING PLAN LONG RIDES

CHALLENGE Long, steady rides are the traditional
way to build a strong base of aerobic
DISTANCE fitness. It sounds simple, but steady
doesn’t mean easy... you may find this
OCTOBER session tougher than you anticipate
Discover a new way to spread your effort to
build greater fitness as you gradually rebuild
CADENCE VARIATIONS
your weekly long ride.
The classic approach to the long ride is to
head for the hills, ride up
A simple but effective session at them hard, wait for the stragglers at the
top and then pootle to the next hill or TIP
a steady intensity level but with a fit in a tea stop. Be careful not
valuable mix of pedalling cadences That’s fine, and fun, but it’s
basically a giant interval session
to go too hard,
even if you’re
with long recoveries. However, if you feeling good
Your most technical ride this month is simple want to build a base to reach a new
preparation for the winter’s work ahead. level of fitness and speed, your ride
Ride in Zone 2 and at around 90-95rpm needs to be more focused.
apart from four 10-minute blocks. In the first
week, first and third blocks should be done in Keep it steady
Zone 2 but at 105rpm, and the second and fourth blocks So, for now, stay away from the big hills, and concentrate on
should be done in Zone 2 at 75rpm. Each time you do the riding in the top half of Zone 2 for as much of the ride as you
ride, try to increase the high cadence blocks by 5rpm, and can. Start with just two hours for the first ride, and take the
decrease the low cadence blocks by 10rpm — always without ride up by 15-20 minutes each time. Keep your cadence
shifting from that even, Zone 2 effort. around 90-95rpm, and get into the
Stay in the saddle for all the habit of fuelling properly. Aim for
3x 5x
blocks, and try to relax and turn the How many times this month 500ml of fluids and 60g of carbs How many times this month
pedals smoothly without slipping or (which is about half a bottle of carb
stalling. If you find you’re bouncing drink plus half an energy bar) each
on the saddle at the higher cadence, hour. If you want a tea stop, stick it at
just back off and relax for a moment, the end of the ride!
2-3
then gradually work the cadence If you are used to smashing up the
2
Duration (hr) Duration (hr)
back up until you’re just a little climbs this may feel frustrating, but
below the cadence that made you take careful note that you are
bounce at first. remaining in Zone 2.
FUEL REQUIRED HOW MUCH? WHEN? FUEL REQUIRED HOW MUCH? WHEN?
65% 65%
Intensity Intensity
Drinks bottles 1-2 Sip every 10min Drinks bottles 2-3 Sip every 10min
Energy gels 0 Energy gels 0
Energy bars 0 Energy bars 1-2 Every hour
Recovery drink 0 Recovery drink 1 ASAP
RPM Intensity
80 90 100 110 120
Z6
Z5
Z4
Functional
threshold
Z2 Z3A Z3B
70
60
Z1
Duration Duration

(NOT VERY) HARD HILLS SHORT SURGES
Your hardest ride of the week, this These shorter, punchier rides should
session is all about getting your effort keep your top-end ticking over
levels dialled in Even, continuous Zone 2 is the name of the
game again here, but spaced out in the ride
You want a rolling route for this ride, with you can add in five 15-second surges. Stand to
climbs that take between 10 seconds and a attack the first few seconds of each surge,
minute to climb and non-technical descents. then sit and power along until your time’s up.
Start out by riding for 15-30 minutes at a nice, These aren’t all-out sprints, just solid attacking bursts, so
even Zone 2 effort and a cadence of around you should always feel as if you hold a little back once
90-95rpm. Then start alternating the effort so that you climb you’ve changed pace, and it should feel as if you stop before
at a Zone 3a effort and descend and ride on the flat at Zone you need to each time.
2 for the next 60 minutes. Try to stay seated on all but the
steepest climbs, but let your cadence slip Don’t overdo it!
down towards 80rpm if it helps you Keep the cadence up in the surges,
TIP
12x
keep an even effort. Then finish the perhaps shifting up a gear and How many times this month
ride with a block back in Zone 2. Expect it to feel dropping your cadence for the 15
To progress this ride, simply like you’re creeping seconds before each to give you a bit
extend the duration of that middle uphill and of bite to launch your attack from.
block by 10 minutes each week really pushing Keep an eye on the time rather Up to
without changing total duration or downhill than sprinting to targets. Vary the
1.5
Duration (hr)
the efforts you ride at. And, if you’re terrain but don’t settle at too hard an
really struggling to find a good route, you effort if you finish a surge on a climb.
can adapt it into a structured interval session by It’s all too easy to beast yourself!
repeating this sequence for the duration of the main work
block: 15sec Z3a/45sec Z2, 30sec Z3a/30sec Z2, 45sec
65%
FUEL REQUIRED HOW MUCH? WHEN?
Intensity
Z3a/15sec Z2, 1min Z3a/2min Z2. Drinks bottles 1-2 Sip every 10min
A cyclist’s instinct is often to attack hills, so this session is Energy gels 0
an exercise in control in more ways Energy bars 0
than one. Remaining seated as much Recovery drink 0
5x
as possible will also test your core How many times this month
strength and stability on the bike. Intensity
Your glutes should be working hard to
Z6
maintain your smooth, strong pedal

stroke, your upper body stable, with
Z5
2
no rocking or wrenching on the bars, Duration (hr)
Z4
Functional
even when the gradients are tough threshold
Z2 Z3A Z3B
and you have to drop the cadence try

to maintain a rock-solid position.
75%
FUEL REQUIRED HOW MUCH? WHEN?
Intensity
Z1
Drinks bottles 1-2 Sip every 10min

Energy gels 1 Halfway
Energy bars 0 Duration
Recovery drink 1 ASAP
Intensity
Z6
Intensity
Z5
Intensity is a hard concept to pin down. Is a 90-minute

Z4
Functional
threshold Z2 ride with two 20-minute Z3b blocks easier or harder
Z2 Z3A Z3B
than an hour of easy riding that contains six all-out

30-second sprints? In this plan, intensity is a guide to
how hard the hardest efforts will be — the higher the
percentage the more respect the session needs and the
more likely it’ll be you’ll need to follow it with an easy or
Z1
rest day.
Duration

LONG RIDES
EPIC
TRAINING PLAN
This month we’ll hold Zone 2 but set a
pattern to build on in the months ahead
DISTANCE After 10-15 minutes at 90-95rpm to wake up
OCTOBER
your legs, increase your gearing until you’re
rolling along at 70-80rpm in Zone 2. Stay there
for 20 minutes, then shift back to 90-95rpm.
Stay around that cadence, still holding Zone 2,
until the final 30 minutes of your ride. At that point, shift back
to 70-80rpm for a further 20 minutes
STEADY STATE RIDES before finishing the ride with 10

minutes of easy spinning.
The combination of heavier gears
TIP
Ideally, eat a
A foundational session, this ride is a and accumulated fatigue will mean
that the second 20-minute block
balanced meal
60-90min before
great opportunity to work on skills and will probably feel rather harder than you head out
the first, so it’s a good idea to keep
fitness simultaneously yourself motivated (and honest!) by
doing both blocks on the same loop.
Set out in Zone 2 at 90-100rpm, and stay there You also want to maximize the time you spend working
until your time is done. If there are other riders steadily in the top half of Zone 2, so avoid long hills and long
about, these rides can end up training your or steep descents. Flatter, duller roads will probably lead to
ego to ignore how other riders pace things, better overall fitness. And, if you’re training with others,
because it’s likely that asthmatic ants and agree before you head out that you’re all going to pace the
shopping-laden grannies will be able to overtake you uphill. terrain the same way.
At first, it’s best to do these rides on only gently rolling
routes so that you get used to the feeling of creeping up Ability-matched group
hills and driving down them and the For this session, it will help to find a
constant series of gear changes, group of reasonably well-matched
5x
How many times this month
4x
but once you get used to that, riders, as on a long ride, even just
consider moving to a slightly more small variation in fitness can result in
technical loop that you know well problems. Where appropriate work
so that you can practise your together and make sure that the
cornering at speed. stronger riders take the brunt of the
3-4
Duration (hr)
2
Try to keep all of these rides the Duration (hr) work on the front, giving the weaker
same length each week, and don’t riders more time sheltering from the
progress by more than 15 minutes wind. This will help to iron out
from one week to the next. differences in ability.
65% 65%
FUEL REQUIRED HOW MUCH? WHEN? Intensity FUEL REQUIRED HOW MUCH? WHEN? Intensity
Drinks bottles 1-2 Sip every 10min Drinks bottles 3-4 Sip every 10min
Energy gels 0 Energy gels 0
Energy bars 0 Energy bars 2-3 Every hour
Recovery drink 0 Recovery drink 1 ASAP
INTENSITY RPM
Z6
90 100 110 120

Z5
Z4
Functional
threshold
Z2 Z3A Z3B
80
70
60
Z1
Duration Duration

EPIC
TRAINING PLAN
DISTANCE
(NOT VERY) HARD HILLS SHORT SURGES

This is another ride where we’re setting Short surges will keep you sharp, and
an approach we’ll return to several clustering them together will allow you
times over the next few months to respond to rapid changes of pace
This is the only ride this month that really Ride in Zone 2 and at 90-95rpm apart from
breaks down into the classic ‘warm-up, (initially) three five-minute blocks of surges
main set, cool down’ structure. The first spread out during the ride. During each of
and last 15-30 minutes of the ride should those blocks, alternate 10 seconds seated
be consistent, controlled Zone 2 riding at surging with 50 seconds back in Zone 2.
90-95rpm. In the middle 60-90 minutes, however, the aim is The terrain of this ride isn’t terribly important, but it is
to push up into Zone 3a on every single little rise (hills, generally easier if you can do the clusters themselves on a
humpback bridges… the lot) without letting your flat and quiet, flattish stretch of road to avoid any potential safety
downhill pace drop below the top half of Zone 2. issues that might occur.
It’s best to pick a route that’s not
5x
too lumpy or technical for this Surging ahead
because you want to be able to
stay in the saddle, shift gears
TIP To progress the ride each week, just
add in an extra five-minute cluster of
smoothly and build up a bit of It’s OK if some surges up to a maximum of six
momentum by driving over
climbs take 5-10 clusters in total.
minutes, but most
2
and down the far side of all Spend the minute before each Duration (hr)
should take 10-60
the climbs. cluster holding Zone 2 at about
seconds
80rpm, then simply press the pedals
Stick together around faster for each surge.
This is also a ride you can adapt to the
flat or the turbo, simply by alternating Zone 2 and Zone 3a
75%
FUEL REQUIRED HOW MUCH? WHEN? Intensity
as you repeat this 10-minute sequence for the duration of Drinks bottles 1-2 Sip every 10min
your main set: 30sec/30sec, 60sec/60sec, 90sec/90sec, Energy gels 0
2min/2min. Energy bars 0
If you are riding in a group make
5x
How many times this month Recovery drink 1 ASAP
sure everyone is clued up on how the
ride is going to work. If someone is
Intensity
shooting off up the hills it can be hard
Z6
to subdue the competitive spirit and

stick to the effort allocated. Similarly
Z5
2
Duration (hr)
if some people are cruising the Functional
Z4
threshold
descents and flats they will soon get
left behind. Steady, even-paced rides
Z2 Z3A Z3B
are often hard to get right.
75%
FUEL REQUIRED HOW MUCH? WHEN? Intensity
2 Sip every 10min
Z1
Drinks bottles
Energy gels 1-2 At 60 & 90min
Energy bars 0 Duration
Recovery drink 1 ASAP
Intensity
Z6
Base training
Z5
A lot of people interpret base training to mean ‘long,

Z4
Functional
threshold slow distance’, ‘big miles’ or ‘easy volume’. Really,
Z2 Z3A Z3B
though, base training is work that’s focused on building

your overall cycling fitness without worrying about the
specific demands of your event or even (at first) your
particular strengths and weaknesses as a rider.
Z1
Duration

Fitness+ CLIMBING MA STERCL A SS
training

There’s nothing more rewarding than taking on a big climb
and beating it. Andrew Hamilton takes an in-depth look at
endurance climbing and gives you all the information
you need to seriously improve your performance
I
f you want to see a hill, stand and gaze at it; rather than attacking furiously, the climb needs to be
if you want to climb a hill, walk up it; if you ridden at a consistent, measured pace in order to
want to feel a hill, ride up it!” — so said one prevent the accumulation of fatigue, which would
of my earliest cycling mentors, many eventually cause you to stop — and feel very sick.
moons ago. He was right, of course. While Of course, the fitter you are, the faster you can
cycling up a long hill is never easy, the buzz climb a given hill, which means a hill classed as an
of crossing hilly terrain, conquering endurance climb for a novice rider might be a sprint
gravity and the thrill of a fast descent makes it one of to an elite rider. For example: a 500ft climb with an
the most rewarding experiences to be had in the average gradient of nine per cent might be completed
saddle. In this article, I’m going to look at every at around 4.5mph by a novice rider, taking around 15
aspect of endurance hill-climbing, and explain how minutes, making it an endurance climb. For a pro
you can apply this knowledge to improve your own rider sustaining much higher speeds, it could all be
hill-climbing performance. over in well under four minutes, which isn’t long
enough to be classed as ‘endurance’. Once you hit the
What is endurance climbing? bigger climbs, though — for example, the Alps or
There’s no strict definition of endurance climbing, even the high routes of the Pennines or Scottish
other than it involves sustained climbing over many Highlands — the climbs are endurance challenges
minutes. Of course, this means that there’s an for everyone, even the fittest.
element of subjectivity; if you’re a recreational cyclist
living in the lowlands of England, then some of the Physical challenges of endurance climbing
climbs over the South Downs could well qualify as Overcoming gravity. When you ride on flat terrain,
endurance climbs. However, such a climb for an elite most of your energy is expended overcoming air
Pyrenean cyclist, might be considered no more than resistance. While headwinds can be hard work,
a short blast. unless you’re trying to cycle headlong into the teeth
A more useful way of defining endurance climbing of a 50mph gale, you can simply select a lower speed
is to consider the energy demands. In an endurance and drop down a cog or two yet still make reasonable
climb lasting many or even tens of minutes, the progress. You can also lessen the impact of the wind
primary source of energy is oxygen, supplied from — for example, by lowering your body and
the body’s aerobic energy system. This means that, tucking your arms in for a more ‘aero’

Training
position. And if you’re riding in a group, you can cheat

the wind still further by all tucking in closely behind “To summit a 500m climb, an
the rider in front (who will be doing the lion’s share of
the work) and — if good etiquette is followed — taking
turns at the front to ensure everyone gets a rest.
However, when the road points upwards at the
start of a long climb, things are very different because
there’s no escaping the force of gravity. What’s evaporates and leaves the skin, it takes large amounts
particularly challenging for heavier riders is the of heat with it — leaving the skin significantly cooler.
penalty paid for transporting extra body mass up to The problem is that if you’re wearing the right
the top of a climb. To illustrate this, let’s take two number of layers for cycling on the flat, you’ll quickly
cyclists of equal fitness levels: one is a svelte and wiry find yourself sweating profusely. And as the sweat
65kg lightweight rider, whereas the second is a much drips into your eyes, not only will you feel
more heavily built 85kg rider. How do their bodies uncomfortable, the attendant rise in your body’s core
respond when they begin a climb of 500m (1,650ft)? temperature will make it harder to keep up the work
With a 20kg weight difference, the laws of physics rate. Indeed, one recent study found that just 16.5
dictate that over the climb our 85kg rider will expend minutes of simulated climbing in heat stress
an extra 100 kjoules of energy over the lighter rider, conditions was enough to raise core temperature by
equating to needing to eat an extra 140kcal. nearly 1°C, resulting in 16 per cent less power, higher
Because energy is derived from oxygen heart rates and much higher rates of perceived
metabolism, we can calculate that our 85kg cyclist exertion. In other words, the heat generated by the
actually has to consume around an additional 5L of hard work of climbing will make that effort feel even
oxygen to get his extra 20kg of body mass up the hill. If harder and more uncomfortable. But don’t despair
it takes 15 minutes to climb the hill, that’s an extra — because, with the right pacing strategy, you will be
330ml of oxygen needed each and every minute over able to conquer those long climbs.
and above that required by our lighter cyclist — a
significant amount, and the difference between being Pacing a climb
able to sustain a given pace to the top, or getting into Probably the most asked question about endurance
oxygen debt and ending up by the roadside gasping. climbing is ‘How should I pace the climb?’ This
The graph (below right) illustrates how, when the depends on many factors, the most important of
gradient increases, the proportion of energy required which is your fitness level and power-to-weight ratio
to overcome gravity rises dramatically. You can see (an extremely important predictor of climbing
how, on the flat, a 75kg cyclist producing 300w of performance — see later). There are a number of ways
power expends the bulk (83 per cent) of that power to guide your climbing pace, including:
overcoming air resistance. No energy is required to Heart rate: Because there’s a fairly linear
overcome gravity (aside from that implicated in rolling relationship between heart rate, oxygen consumption
resistance). However, now look what happens at a very and work rate, you can use your heart rate as a pacing
modest six per cent gradient; here, no less than 80 per guide (with a heart rate monitor). As we
cent of the cyclist’s energy is expended overcoming stated earlier, the primary source of energy
gravity, with just 10 per cent used for overcoming air
resistance. At a stroke, our cyclist’s body weight goes
from being irrelevant to hugely important in
determining how he/she copes with the climb ahead.
GRAVITY v AIR RESISTANCE
Relative energy to overcome air resistance and gravity*
Heat stress *at 300 watts
100% 50
Heat stress is another physical (and comfort)
challenge of endurance climbing. This relates to the 90% 45
build-up of heat you’ll experience while climbing, and
the potential knock-on effects on performance. 80% 40
Looking at the graph, you can see that on the flat,

70% 35
working at 300w power output will propel you along at
around 40kph (25mph). A power output of 300w is 60% 30
very hard work — even for a fit rider — but the wind
Photographs: Daniel Gould, Simon Warren, Chris Catchpole
50% 25
cooling effect on the body at those kinds of speeds is
considerable. Unless you’re riding on a very hot day, 40% 20
overheating and dehydration is unlikely to be a
problem, especially if you drink plenty of fluid. 30% 15
But once you begin a long, sustained climb, things

20% 10
change dramatically. Your workload is likely to
increase, which results in more heat production. But, 10% 5
at the same time, your speed will drop dramatically.
On a modest eight per cent gradient, working (very 0% 0
0% 1% 2% 3% 4% 6% 6% 7% 8% 9% 10%
hard) at 300w, you’ll struggle to hold even 10mph. AIR RESISTANCE ROLLING RESISTANCE BEARING & DRIVETRAIN FRICTION GRAVITY SPEED (kph)
This lower speed dramatically reduces the wind
cooling effect, so the body tries to compensate by The graph shows how, even on relatively shallow gradients, the proportion of energy a rider must
expend to overcome gravity rapidly increases when the road points upwards
increasing the rate of sweating. As this sweat

Climbing Masterclass
SIMONWARREN’
FIVE CLIMBS
TO CONQUER
Here are five key hills picked
by our climbing guru to test
your climbing progress
1 Hardknott Pass, Cumbria

The king of climbs. If you can get up
here without walking, then you can ride
pretty much anything.
LENGTH 1.6 MILES

AV. GRADIENT 12%
RATING 10 33%
25%
Training
for endurance climbing is oxygen, supplied by the your maximum sustainable power rises — which is
body’s aerobic energy system. By monitoring your heart very motivational.
rate, you can ensure that you stay mainly in the aerobic The term VAM is derived from the Italian ‘Velocità
zone without crossing into the anaerobic zone, where Ascensionale Media’, which translated is ‘mean
lactate starts to rapidly accumulate, as does fatigue, (average) ascent velocity’ and leads to the English
forcing you to slow down or even stop. For most people, acronym Velocity Ascent Mean, i.e. VAM. A VAM
this crossover point occurs at roughly 85 per cent of figure equates to the average number of vertical
maximum heart rate (MHR — estimated by subtracting metres climbed per hour, so, for example, a VAM of
your age from 220). A 45-year-old rider, for example, has 1,150 for a climb means that your average vertical
an MHR of around 175bpm and should therefore aim to ascent rate was 1,150m per hour. VAM is useful
stay at or below 85 per cent of 175bpm, i.e. around because it also relates to a rider’s power output per
150bpm. Because climbing is hard work and the kilogram of body mass — probably the most
gradient is rarely constant, you may occasionally stray important determinant of success in endurance
above 85 per cent MHR and not suffer too much climbing. As you get better at climbing, your VAM for
(especially if your fitness is high). However, once you a given climb will increase. It also allows you to make
stray over 90 per cent MHR, you will pay the price. direct comparisons between different climbs; as a
Although it’s not perfect, using a heart-rate monitor for rule of thumb, every one per cent increase in average
pacing is cheap and a good way for cyclists to get a feel gradient decreases VAM by 50. So, for example, a VAM
for how hard they should be working in order to make of 1,700 on a climb of eight per cent gradient is a
sustainable progress up a long climb. performance equivalent to a VAM of 1,650 on nine per
Power output: Another way of pacing yourself is by cent gradient. Data on VAM is readily available from
monitoring your power output. Power meters are cycling computers or by using smartphone GPS apps
become steadily more affordable. So long as you know and uploading to sites such as Strava.
your maximum sustainable power output for a given
time period and roughly how long your climb is going to Riding position and pedalling cadence
take, you can use that figure to guide your pace and Another question that many cyclists ask relates to
effort level. The advantage of power measurement is riding position and pedalling speed, i.e. cadence.
that, over time, you can monitor your progression as Should you get out of the saddle and grind away or (if
the gearing allows) drop back on to a much lower
gear, sit back and spin away?
“Staying in the aerobic zone The first thing to say is that during a long climb,
you’ll find it less fatiguing to remain seated. It’s true
means making sure you that (because of additional muscle recruitment) you
can generate more force on the pedals when standing
don’t stray over 85% of MHR” out of the saddle. However, studies show
that, for a given speed, the extra use of your
GEARING
To maintain the correct 30-tooth cog at the rear makes
combination of for more comfortable climbing.
cadence and ensure Cadence and gear selection
you stay in the aerobic zone, go hand in hand. To maintain
you’ll need to ensure your 15mph at a cadence of 88rpm
lowest gearing is low enough you would be using 50x23t
to cope with the steepest but the same speed at a
gradients you’re likely to slower cadence of 61rpm you
encounter. What suits you will would be using a larger gear
of course depend on your — 50x16t.
weight and fitness level. Lower Compact chainsets are
gears are achieved with used even by professional
smaller chainrings at the front riders on demanding courses
and larger rings at the rear. but they are still perceived by
Most road bikes come fitted some as a sign of weakness.
with a compact chainset, with Team Movistar pro rider Alex
50 and 34-tooth front chain- Dowsett: “There isn’t really one
rings. With this combination, a climb that I do fear, but we
rear cassette with 26-tooth went over Plateau du Beille in
cog will get most fit riders up Route Du Sud — that was
gradients that aren’t too severe unpleasant!
(less than 10 per cent). When “They [the team] said I
climbs get longer or more wouldn’t need a compact —
severe, however, or if you’re a but I respectfully disagree
heavier rider, a 28 or even after that race.”

SIMONWARREN’S
FIVE CLIMBS
TO CONQUER
2 Hartside, Cumbria
A mini-mountain. Eight km of steady
gradient that allows you to sit back
and replicate that Alpine experience.
LENGTH 4.7 MILES

AV. GRADIENT 5%
RATING 8
10.5%
13.8%
SIMON WARREN’
FIVE CLIMBS
TO CONQUER
3 Dunkery Beacon, Somerset
Never-ending torment. A genuine
10/10 lung busting, leg-breaker of
a road to the top of Exmoor.
LENGTH 1.9 MILES

AV. GRADIENT 10%
RATING 10 10.5%
13.8%
SIMON WARREN’
FIVE CLIMBS
TO CONQUER
4 Swains Lane, London
City-centre suffering. For a pre or
post-work ride, this vicious little road
is the city’s best kept secret.
LENGTH 0.9 MILES

AV. GRADIENT 8%
RATING 6 11%
5.5%
CORE TRAINING FOR CLIMBING “Most of your

Riding long hills is particularly demanding on the trunk muscles, which need climbing should be
to contract for prolonged periods to provide a stable platform for the
efficient generation of power. By strengthening the core, you’ll climb more
efficiently and comfortably. Some regular core training is especially
done in the saddle,
recommended for cyclists with a history of low back pain. Try these:
as it’s less fatiguing”
PLANK
Q Get into a press-up position, bend your elbows and rest your weight
upper body muscles will lead to higher heart rates and
on your forearms (not on your hands). breathing rates. That said, there are some
Q Check your body forms a dead-straight line from shoulders to ankles. circumstances when you might want to get out of the
Q Engage your core muscles by sucking your belly button into your spine. saddle during a climb:
Q Hold this position for 15 seconds, building up to a minute. During a long climb, temporarily getting out of the
saddle and standing while you pedal gives you the
opportunity to stretch out and give the lower back
muscles a short rest. If you want to maintain the same
rhythm/cadence, however, you might need to move
up a gear to compensate for the extra force you can
generate in the standing position.
Most climbs don’t have a uniform gradient; if you
see a short, steeper section ahead, you may want to
SIDE PLANK Q Keeping aligned vertically, lift get out of the saddle and try to maintain your speed,
Q Lie on your left side and place your hips off the floor and support rather than drop another gear. At the end of the climb
your right foot directly on top your weight on the forearm and when the summit is approaching, you can get out of
of your left. elbow of your left arm. Aim for a the saddle and give it all you have because you have
straight line from shoulder to foot. the option of recovering down the other side.
Extend your right arm up towards
Even so, the bulk of your climbing during a long
the ceiling to ensure you remain
vertically aligned. ascent should be done seated; if you keep feeling the
Q Repeat on other side. need to get out of the saddle, you’re probably using too
high a gear. In terms of your seated riding position,
many cyclists say they prefer to sit in a more upright
position while climbing, with the hands on the bar
tops. Although recent studies on cycling efficiency
during hill-climbing suggest the angle of the torso
doesn’t have a significant impact on how much energy
is used, some evidence suggests a more upright
position leads to a slower rate of fatigue — probably
COBRA STRETCH (BORROWED FROM YOGA)
because a more upright torso position helps recruit
Q Lie on your tummy and place your your forearms and elbows. more muscle fibres from the powerful gluteal muscles
hands on the floor, just in front of Q Hold the stretch, breathe deeply of the buttocks. Regardless of your torso angle, it’s
your shoulders. and try to relax. important to remember that, when you’re seated, only
Q Tense your buttocks and slowly your legs (and gluteal muscles) should be working
push up until you are resting on while your upper body should be relaxed. Holding
tension elsewhere — e.g. in your shoulders or gripping
the bars too tightly — wastes precious energy that is
better used propelling you towards the summit.
High or low cadence?

SUPERMAN
In terms of your optimum pedalling cadence, it’s
Q On all fours, lift your right arm and up and forward and extend your observed that during a long climb, many cyclists tend
left leg off the floor while keeping left leg up and behind you. to drop their rpm. Research suggests that this may be
your abdominals engaged and Q Pause in the ‘up’ position, return a good approach — numerous studies show that
maintaining a flat back. slowly to the starting position and slower cadences (under 80rpm) are more energetically
Q If you’re comfortable with this repeat, using the opposite arm efficient than higher ones. Despite this, the greater
position, slowly lift your right hand and leg.
forces needed to cycle uphill mean that, while a lower
cadence may be more energetically efficient, it might
result in a faster rate of fatigue. Thus, losing a little
efficiency by using a higher cadence (which reduces
the forces on muscle fibres) could be a price worth
paying. What does this all mean in practice?
Well, during a long climb, try to remain seated and
adjust your gearing so that you can continue to pedal
rhythmically without inducing the sensation that
your leg muscles are getting heavier and
heavier or burning.

Training
GO LIGHT OR GO AERO
When choosing a bike for endurance climbing,
what matters most, its weight or how aero it is?
While it’s true that a lighter bike requires less
energy to get it up a hill, the weight difference
between most bikes is quite small. Other
factors come into play.
For heavier, more powerful riders, a bike
that’s one or two kilos heavier may be faster
— if it has a stiffer frame and wheels that
transmit force more efficiently to the road. A
very lightweight rider, however, might benefit
from a really lightweight bike.
When you’re not riding in a bunch or up a
hill, a more aerodynamic bike and wheel
design can benefit a light or heavy rider by
reducing drag and energy requirements at
higher speeds. And that’s important because
even the hilliest sportive will have long
sections of minimal or downhill gradients. The
best bike isn’t necessarily the lightest.
If you’re flush with cash, then of course you
can have your cake and eat it with a very light,
very aero bike/wheel combo. SIMON WARREN’S
FIVE CLIMBS
Climbing in a group
Unlike on the flat, where headwinds are your main
TO CONQUER
5 Yorks Hill, Kent
enemy, overcoming gravity is the big challenge during
a climb. Because climbing speeds tend to be relatively The classic hill-climb. Home to the
low, even for fit riders, there’s little drafting benefit to world’s longest-running bike race, the
be had by riding very closely together and climbing in perfect English climb, short and very steep.
a group. What you can get, however, is moral support
from your fellow riders, especially if the stronger LENGTH 0.4 MILES
riders are prepared to back off a bit to stay with the AV. GRADIENT 14%
weaker riders. But it can work the other way too; a
weaker rider might be able stay with the group by
RATING 9
25%
tucking in and benefiting from wind shielding on the
flat, letting the stronger riders share the work at the 8%
front. But during a climb nobody is shielded from
gravity, and it can be demoralising to see your fellow
riders disappearing into the distance shortly after the
start of a big ascent.
Getting the right mindset that you will be tackling next.

Endurance climbing can be very physically If you’re in a group, don’t worry about what others
demanding but your mental approach will play a big are doing on the climb. You do what you need to do,
part in whether you end up dreading or relishing a i.e. stay focused and climb at your own pace.
long climb. Probably the most important thing to tell If you’re struggling, break up the climb into bite-sized
yourself is that, while you might not be the most chunks by, for example, focusing on pedalling to the
natural climber, you can still climb. Yes, you might next tree or the next hairpin. Once past your chosen
not be as fast uphill as fitter, lighter riders but you can point, choose another point and just focus on getting
and will reach that summit. And when you’re there; before you know, it you’ll be at the summit.
climbing, you need to focus on yourself — your effort Use positive imagery; imagine the thrill you’re
level, cadence and riding position — not what others going to experience as you power over the summit.
are doing. Here are some other useful tips: Think back to some of your best and happiest rides.
When approaching the climb, don’t gaze up at the Remember that, on these rides, you probably
distant summit, as you’ll get a distorted perspective of struggled at times too, but you came through them
the steepness of the climb. During the climb, be aware triumphant. Tell yourself that, while climbing might
of changing gradients ahead and the need to change be hard, it’s making you fitter and healthier.
gears but don’t look too far into the distance where a If you get passed by a faster rider, don’t let it shake
view of the road snaking ever upwards can be your confidence and don’t try and accelerate to stay
dispiriting. Spend most of time focusing on the with them. Someone might be climbing faster than
stretch of road immediately in front of you, the part you, but remind yourself that it has zero impact on

your ability to reach the summit.

For a particularly challenging climb, you might
want to ‘pre-drive’ the road in a car. Just knowing
what’s ahead can help your brain manage
expectations, which can help reduce the perceived
level of exertion. For example, if you round a bend and
are confronted with a very steep section, you can
suddenly feel you’re working 10 times harder simply
because your brain is having to adjust to the new
expectations. But if you know it’s coming, you won’t
suddenly hit that mental wall.
If driving a route isn’t practical, at least study route
profiles, read course descriptions provided by
organisers or other riders so you are prepared. Google
StreetView is an invaluable tool for looking at routes;
drop in the little yellow man and take a walk up the
climb. Pro riders spend a huge amount of time
studying the parcours of their races.
When power just isn’t enough

When the road heads upwards, moving your body
mass and that of the bike uphill against the force of
gravity requires additional energy. When climbing,
therefore, what really matters is the amount of power
you can produce in relation to your bodyweight —
power-to-weight ratio — usually expressed in watts
per kilogram. Over a 20-minute period, a typical fit
club rider is able to sustain a power output of around
three watts per kilo of bodyweight. For elite pro riders,
this can be as high as 6.5w per kilo — a figure that a
club rider might struggle to sustain for 20 seconds.
As a consequence, endurance climbing is
particularly challenging for a heavier rider, who will
have more mass to lug uphill — even if that rider can
sustain relatively high power outputs. The table
(below left) illustrates this. A 90kg rider might be able
to sustain an impressive 360w of power output for 20
minutes. But with a power-to-weight ratio of 4.0w/kg,
they would be outperformed during a long climb by a
65kg rider with a sustainable power output of 300w
(power-to-weight ratio of 4.6w/kg).
A good example of this is Magnus Backstedt, who at
94kg was one of the heaviest ever riders to have taken
on the Tour de France. An accomplished rider on the
flat, Backstedt came second on the seventh stage of
POWER-TO-WEIGHT RATIO (WATTS/KG) the 2005 Tour. However, in 2008, he was eliminated
for being too slow on one of the mountain stages.
Backstedt’s maximum sustainable power output
120w 150w 180w 210w 240w 270w 300w 300w 360w 390w
compared very favourably with that of his
45kg 2.7 3.3 4.0 4.7 5.3 6.0 6.7 7.3 8.0 8.7 contemporaries, but his high body mass penalised his
50kg 2.4 3.0 3.6 4.2 4.8 5.4 6.0 6.6 7.2 7.8 power-to-weight ratio. As Backstedt remarked
55kg 2.2 2.7 3.3 3.8 4.4 4.9 5.4 6.0 6.5 7.1 afterwards, “With 100km to go, I was going OK. I could
see the numbers on the power meter and they were
60kg 2.0 2.5 3.0 3.5 4.0 4.5 5.0 5.5 6.0 6.5
normal for the kind of effort you need to get to the
65kg 1.8 2.3 2.8 3.2 3.7 4.1 4.6 5.0 5.5 6.0 finish on your own inside the time limit.
70kg 1.7 2.1 2.6 3.0 3.4 3.8 4.3 4.7 5.1 5.6 “I think I would have made it, but there was a real
75kg 1.6 2.0 2.4 2.8 3.2 3.6 4.0 4.4 4.8 5.2 steep hill just before the finish and my breathing and
80kg 1.5 1.9 2.2 2.6 3.0 3.4 3.8 4.1 4.5 4.9 legs went. It was like I shut down from the waist down
and I ended up four minutes outside the cut-off.”
85kg 1.4 1.8 2.1 2.5 2.8 3.2 3.5 3.9 4.2 4.6 If you are a heavier rider, you need to accept that
90kg 1.3 1.7 2.0 2.3 2.7 3.0 3.3 3.7 4.0 4.3 even if you have high levels of fitness, endurance
95kg 1.2 1.6 1.9 2.2 2.5 2.8 3.2 3.5 3.8 4.1 climbing will be more challenging than it is for your
featherweight contemporaries. Remember: your extra
Watts per kilogram of rider weight is a crucial figure in performance cycling. The higher the number, weight means you can descend faster and you can use
the faster the rider when the road goes uphill any power advantage to make up time on
the flatter sections.

Fitness+ NUTRITION KNOW-HOW
training
Performance-boosting
nitrates
More and more cyclists are taking nitrates to boost performance,
but does it really work? Robert Hicks finds out
N
itrates has been a there are very few side-effects from with nitrate may reduce the amount of
buzzword for several consuming nitrates — unlike many oxygen required to do a set amount of
years, since the news other supplements that can lead to work,” says the report.
broke that eating gastric distress and weight gain. “This increased efficiency might
beetroot can In the International Olympic improve performance in events lasting a
dramatically improve performance. Committee report, the performance few minutes or longer. More research is
Unlike a lot of supplements such as benefits of nitrates are highlighted, but needed to confirm the efficacy of
beta-alanine, sodium bicarbonate and there is an air of reluctance in its beetroot/nitrate supplementation on
creatine which help only those at the statement. “Short-term supplementation performance and to determine the
elite end of the cycling spectrum,
nitrates have been shown to improve
performance further down the cycling
ranks, good news for everyone.
What’s more, apart from beetroot
turning your pee a lighter shade of red,

Nitrates
range of events in which it might be was consumed, improvements were

useful. Although increasing nitrate
intake through vegetable consumption
seen in average power output, cycling
efficiency and time to exhaustion.
HOW NITRATES WORK
is not harmful, the safety of using nitrate In 2012, a study conducted by Dutch When nitrates are ingested, they
powders is yet to be studied.” researchers took 12 trained male cyclists are immediately converted into
It’s hardly a glowing report, yet we are and put them through two trials, which nitrites. When nitrites encounter
continuing to see sports nutrition were separated by 14 days. Each trial body tissue with low oxygen
companies producing their own nitrate consisted of 30 minutes of cycling at 45 levels such as exercising muscles,
supplements — and their key market is per cent of power and 65 per cent of they are converted to nitric oxide.
cycling. Science in Sport (SiS), for power, followed by a 10km time trial. Nitric oxide has a number of
example, has manufactured a gel, SiS Go In the six days leading up to each trial, positive physiological changes in
Nitrates, which it claims will guarantee cyclists consumed either 140ml of the body. It will cause blood
an improvement in cycling concentrated beetroot juice or the same vessels to dilate, therefore
performance. According to the SiS amount of a placebo. The results, directing more blood and of
website, “Top athletes know that nitrates published in the International Journal of course oxygen, to areas that need
increase nitric oxide (NO) in your body Sport Nutrition and Exercise Metabolism, it most. Nitric oxide also has
which will help deliver oxygen and showed that the oxygen required to positive effects on muscle cells,
nutrients more efficiently.” sustain sub-max exercise was lower when improving their ability to contract
In an interview with our sister the active beetroot juice was consumed. and produce more energy.
magazine, Cycling Weekly, founder of There was a significant improvement in
SiS Tim Lawson spoke highly of nitrates average power output during the time
and their beneficial effect on trials, rising from 288 watts in the placebo
performance. “Over the years, there trial to 294 in the active beetroot trial — a over a 10-mile time trial it works out at a
have been lots of studies that have made reduction of 12 seconds. 19-second improvement and more than
an assumption that a linear relationship This may not seem like much, but a minute for a 25-mile time trial. All
between the amount of work you can do through no extra training and just
and the amount of oxygen you can consuming beetroot juice!
consume, and that’s reflected in heart But before heading out and panic
rate — whereas nitrate studies have
shown an improvement in efficiency. In
The effects buying a ton of beetroots, it’s worth
knowing that the dark red veg isn’t the
effect, you can get more power for less The principal effect of only way to get your nitrate fix. They can
oxygen or less heart rate,” he said. be found in a variety of other fruit and
“It’s exciting. We’re not improving our nitrate supplementation is to vegetables — spinach, lettuce and
VO2 max; we’re improving our lower the oxygen cost of exercise, strawberries, to name a few — and
utilisation. There are not many things will improve performance in the same
that will improve your performance making muscles more efficient. way wherever you source them from.
instantly. You don’t have to do anything. However, nitrate content can vary
Take two gels for three days and chances massively, even between foods of the
are you will go faster. This works every The dangers same type. Factors such as soil and light
time,” he continued. conditions and general quality of the
SiS isn’t alone in the quest to find the
When consumed, nitrate is produce will all affect nitrate levels.
ultimate nitrate super source. Zipvit has converted into nitrite, with the According to research, the biggest
now started to produce a nitrate improvements in performance are seen
performance gel along with its Beetroot latter also safely used as a when five to eight mmol of nitrate is
Boost capsules. And nutrition company preservative in the food industry. consumed two to three hours before
Beet It recently launched a Beet It Sport exercise. However, this can vary between
stamina shot to sit alongside its organic However, high levels of nitrite can individuals and factors such as body size
beetroot juice. There are many other
companies too that are joining suit. So
be toxic. Inadequate storage and can influence the effectiveness.
So how does one obtain enough
what do they know that the IOC report reheating of nitrate rich foods, nitrates from foods to see an
doesn’t appear to? such as spinach, can lead to improvement in performance? This is
the question that is so hard to answer,
The research and role of nitrates conversion of the nitrate to and the blunt truth is that it’s almost
Over the last five to 10 years, a body of impossible getting the exact
research has emerged looking into the
elevated, toxic levels of nitrite. measurement — unless you are
effects nitrates have on performance prepared to eat a fridge full of spinach or
and the role they play in the body.
The majority of early studies showed The foods a gallon of beetroot juice. If you rode for
Team Sky you would have to get used to
that six days of beetroot juice
consumption — at nearly half a litre a
Spinach, rocket, lettuce regular beetroot and greens smoothies.
This is why supplements are so
day — reduced the amount of oxygen and beetroot all contain nitrates. useful, delivering a measured dose in a
needed by exercising muscles, small, manageable volume. Of course,
increasing the muscles’ efficiency and These are healthy foods to add it’s not the most tasty of options; in fact a
Photo: Fotolia
tolerance to high-intensity exercise and

extending endurance. Recent research
to your diet and should be lot of nitrate supplements are quite an
acquired taste. But it’s certainly the
has gone on to show that when beetroot consumed on a regular basis. easiest and most practical.

NITRATE LOADED
BEETROOT & BUTTERNUT
SQUASH SOUP
This hot pink soup made with beetroot and butternut squash is perfect now autumn is here, especially if you
dish it up in mugs — great for warming the hands after a cold ride. This can be made in advance and reheated
after your ride to save time, eaten as a lunchtime snack or as a healthy starter before a main meal
Serves
4
Cooking time
30min
Preparation time
5min
YOU WILL NEED
J 2 tsp oil
J 1 small onion, diced
J 2 sticks of celery, diced
METHOD
J 1 clove garlic, finely 1 In a saucepan Bring to the boil and
diced heat the oil over a simmer for 15 minutes,
J ½ tsp nutmeg low-medium heat add the beetroot and WHY IT WORKS
J ½ tsp cinnamon and cook the onion, cook for another five
J 800g pumpkin or
butternut squash, peeled

and chopped small
celery and garlic with
the lid on, stirring
occasionally, for 8-10
minutes until
everything is soft.
3 Allow the soup to
138 36g
kcalories carbohydrates
J 800ml vegetable stock minutes until soft. cool a little then blend
J 4 traditional beetroot 2 Sprinkle the nutmeg until smooth, add
(cooked beetroot dipped
in vinegar), roughly
chopped
and cinnamon then
add the butternut
squash and stock.
some extra stock if it’s
too thick. Season and
reheat to serve.
4g 3g
protein Fat

Nitrates
YOU WILL NEED NITRATE LOADED

LOVE BEETROOT
J 2 tbsp pumpkin seeds
J 1 lime, juice only
J 1 tangerine, juice only
J 1 tbsp olive oil
J ½ shallot, finely sliced
RAINBOW SALAD
J 1 tsp pink peppercorns,
roughly crushed
J 1 slice rye bread, sliced
into cubes
J 6 pomegranate &
cumin infused beetroots,

cut into wedges Different colours in fruit and veg signify different nutrients, so ‘eat the rainbow’
J 1 yellow pepper, sliced
J 1 carrot, grated
with this fresh, colourful salad for a healthy boost to your daily nutrient intake,
J 100g mange tout, as well as plenty of high-nitrate beetroot and rocket. This salad is delicious
sliced served with smoked salmon, as shown below
J 10 radishes, quartered
J Large handful of rocket
J Small bunch of parsley
J 4 slices smoked
salmon
METHOD
1 In a small frying pan
toast the pumpkin
seeds until they start
to pop, tip into a small
bowl and add the lime
and tangerine juice,
oil, peppercorns,
shallots and a pinch of
salt. In the same pan
dry-fry the rye bread
until toasted on all
sides.
2 Lay pieces of
smoked salmon
around the edge of
each plate. Toss the
rocket in a little
dressing and lay inside
WHY IT WORKS
the salmon circle. Put
the rest of the
ingredients on top of
538
kcalories
the rocket, drizzle over
the pumpkin seed
dressing and finish
with rye croutons.
57g
3 Cook’s tips: carbohydrates
Pomegranate & cumin
Recipes and photos: www.lovebeetroot.co.uk
infused beetroot can

be purchased from
Waitrose, or choose a Serves
35g
different flavour from 2 protein
the infused beetroot Preparation time
15min
ready-to-eat range,
which is available in
major retailers.
22gFat

Fitness+ PRODUCT FOCUS
training
What’s in your
Caffeine
gel?
Performance
improvement
Up to
4%
When
to take
30
Optimal
dosage
mins 3mg per kg

before exercise of body weight
Caffeine gels
Scientific evidence gives a stimulus to the

view that caffeine helps boost performance
THE DANGERS
There are some dangers
T
he relationship between instant decaffeinated coffee or a placebo. and side effects of
caffeine and aerobic Performance times were significantly consuming too much
endurance is well- faster for both caffeine and coffee when caffeine, which you must
known. Until 2003, compared to placebo and decaf. Average be aware of; get it wrong, and your
caffeine was actually on power for caffeine and coffee during the cycling could seriously suffer.
the World Anti-Doping TT was also significantly greater. Too much caffeine can cause
Agency prohibited list, stomach upsets, heartburn and
but it was taken off it due to inconclusive How much and when? abdominal pain. Research has also
evidence. Most professional cyclists have A range of different factors affect people’s shown it can cause inflammation
used some form of caffeine supplement tolerances to caffeine. Some are more of the stomach lining, which may
— mainly gels — either before or during receptive than others and may only need result in gastric distress.
competition to boost performance. a small amount to see physiological Excessive consumption of
changes. Those who perhaps are bigger caffeine can also lead to anxiety
The research in weight or consume caffeine more and sleeplessness, which may
For years, research has highlighted the often may need a larger ‘kick’ to see the have an effect on your recovery.
positive effects of caffeine on aerobic same changes. It is during periods of rest and
endurance. In 2008, a paper entitled ‘The According to past studies, it sleep where your body is able
effects of caffeine ingestion on time trial was accepted that caffeine doses of to recharge most effectively. If
cycling performance’ was published in 1-6 mg/kg of body weight will improve your sleep is disrupted, your
the Journal of Sports Medicine and performance, reduce the perception of recovery will be too.
Physical Fitness. Researchers observed effort and prolong time to exhaustion. One of the biggest side-effects
cyclists who had to exercise on a Recently, research has been more specific from consuming too much caffeine
stationary bike for 15 minutes at 80 per and has stated that doses of 3mg/kg of is the jitters, which may not seem
cent heart rate, followed by a 15-minute body weight will cause physiological like much, but can put your safety
VO2 peak performance ride. changes that will improve performance. at risk when riding a bike. It’s so
An hour before each trial, each rider How quickly caffeine can be utilised important to remain calm and
ingested caffeine or a placebo. When by the body is a contentious issue. In 2013 controlled on the bike. Endless
compared with the placebo, caffeine a study was conducted to determine the fidgeting can cause accidents as
doses of 2mg and 3mg per kilogram best time to administer caffeine in the bike becomes twitchy, making
of body weight (mg/kg) increased chewing gum to enhance performance. it difficult to control.
performance by four and three per cent Eight cyclists performed lab sessions Any product containing more
respectively. These improvements are on five separate occasions. During the than 150mg of caffeine per litre
through no extra training, just caffeine. first visit, the subjects performed a (mg/l) must be labelled with the
To put it in context, EPO, an illegal graded exercise test to determine their term ‘high caffeine content’.
and dangerous form of performance maximal aerobic capacity (VO2 max). General health guidelines suggest
enhancement, has been found to increase During the following four visits, consuming no more than 400mg
performance by up to 10 per cent. three pieces of chewing gum were per day; most gels will give a
Studies have shown that caffeine administered at three points: two hours recommended maximum dosage
consumption can have a positive effect before; one hour before; and five minutes not to be exceeded.
on the perception of leg muscle pain before cycling.
during high intensity cycling too. In three of the four visits, chewing
In 2008 scientists subjected 16 women gum containing 300mg of caffeine was rate were measured. The results showed
to consume doses of 5mg/kg of body administered at one of the time points. At there were no significant differences
weight one hour prior to a 30-mile ride on the other time points, gum with no between both trials, suggesting that
a static bike at 80 per cent of peak aerobic caffeine was given. Each subject then had caffeine intake 60 minutes prior has no
capacity. A control group was given a to partake at 75 per cent of their VO2 max effect on performance or physiological
placebo. The results showed that those for 15 minutes after which they had responses. This backs up the theory that
who ingested caffeine experienced a performed a time trial. for performance improvement, caffeine
large reduction in leg pain intensity The results showed that those who should be taken almost immediately
compared with the placebo group. took caffeinated gum two hours before before exercise.
In 2013, a paper titled ‘The metabolic saw no significant improvement than
and performance effects of caffeine when no caffeine was taken. However, The verdict
compared to coffee during endurance when the gum was taken five minutes Caffeine will heighten your performance
exercise’ concluded: “There is consistent before, performance improved. and gel is the most effective and
evidence supporting the ergogenic effects In 2014 researchers analysed the effect convenient way to ingest it. Importantly,
of caffeine for endurance based exercise.” of caffeine ingestion on the performance each gel provides a measured dose of
Subjects had to ride at approximately variables associated with fatigue in 20km caffeine in a manageable quantity.
55 per cent of their VO2 max followed by time trials. Thirteen male cyclists were
a 45-minute energy based time trial. One put into two groups and received caffeine Robert Hicks is the author of The Pain-Free
hour prior to exercise, they consumed capsules or a placebo 60 minutes before Cyclist, an in-depth cycling fitness book aimed
either caffeine (5mg/kg of body weight), the trial. Distance, speed, power, rpm, at the elite end of amateur cycling. Foreword by
instant coffee (5mg/kg of body weight), rating of perceived exertion and heart Sir Bradley Wiggins.

Fitness & training
SiS Go + Caffeine £1.79 PowerGel HydroMax OTE Caffeine Gel £1.80

SiS is at the forefront of cycling nutrition
and produces cutting edge products for a
£1.59 If you’re picky when it comes to taste,
then this gel is for you. OTE prides itself
number of professional cycling teams. At PowerBar, the nutritional supplier to the on producing great tasting products, and
the beginning of 2015, it was announced Tour de France, has produced a caffeine quite rightly so. If you are don’t like the
SiS would become the nutrition sponsor gel that also helps with hydration. It has taste of a product, you are never going
for Team Wiggins. added sodium to help to use it. OTE’s gel has
60ml 67ml 56ml

This gel is very easy with fluid storage in the been used in racing by
on the stomach, and body, perfect if you Team LottoNL-Jumbo,
doesn’t need to be happen to be riding in with whom OTE are
size of gel taken with water. It’s size of gel hot temperatures. size of gel official partners.
light in consistency, Many gels can be thick In a lot of cases the
75mg
of caffeine
which makes it very
easy to consume on
longer rides and the
101mg
of caffeine
in texture and increase
your thirst response
but this one feels quite
50mg
of caffeine
taste can compromise
the nutritional content
of a product. But OTE
wide opening means liquidy. PowerGel uses has got it spot on; it has
21g 25.5g 20.5g

that you can easily glucose and fructose, produced a refreshing
empty it into your increasing the amount tasting gel that is
mouth in one go. Each of carbohydrate your packed full of
carbohydrate 60ml gel contains carbohydrate body is able to absorb. carbohydrate carbohydrates and
75mg of caffeine and Adding large amounts caffeine. Although it
21.5g of carbohydrates of caffeine to a gel can doesn’t contain as
and is available in berry or cola flavours. make the flavour less palatable, but the much caffeine as the other gels on this
If you are a real caffeine fiend then you cherry flavour is fruity, refreshing and on test — each gel provides just 50mg
might want to try the double espresso the sweet side but only contains 50mg of caffeine — this makes it easier
flavour with 150mg of caffeine and a of caffeine. The cola is less sweet and and safer to spread out caffeine
strong coffee flavour. has a bigger caffeine kick with 101mg. consumption throughout a long ride
This gel is a good choice if: This gel is a good choice if: or event.
you are undertaking an you are riding in the This gel is a good choice if:
ultra-endurance event. extreme heat. you want a great tasting gel.
www.scienceinsport.com www.powerbar.com www.otesports.co.uk

Caffeine gels
Clif Bar Shot Gel Etixx Performance

Double Expresso £1.26 Triple Action Gel + NATURAL
As with any shot, you’re not supposed to caffeine £1.49 ALTERNATIVE
Espresso can
sip it; the idea is to get it down in one. It’s
a nice idea especially as research has This triple action gel contains 30g of
help you roast

shown that caffeine carbohydrates and
34ml 50ml
has a very quick effect 37.5mg of caffeine. All
the opposition
on the body and the caffeine is from
physiological function, natural sources such as
size of gel helping to significantly size of gel green tea and guarana.
bolster performance. There are three An espresso is a great
100mg
of caffeine
This gel, however, is
difficult to consume in
one go; its consistency
37.5mg
of caffeine
carbohydrate sources,
which give a more
sustained release over
alternative to a
caffeine gel. One
single shot (1 fluid ounce, 30g)
is extremely thick, the course of a ride. of espresso contains 64mg of
21g 30g
similar to that of syrup Etixx is the nutritional caffeine and virtually no
and you will need to supplier to Mark calories or fat. A couple of
take water with it. The Cavendish’s team. these pre-ride would have an
carbohydrate flavour is good though, carbohydrate Thanks to its lighter impact on performance. It’s a
especially if you like an amount of caffeine and great pick-me-up should you
espresso to kick-start the staggered intake, need it — a reason why coffee
your rides. It’s a great substitute for a you are less likely to accidentally stops are so popular among
mid-ride cafe stop and it contains 100mg consume too much. Red fruit flavouring cyclists. However, you must
of caffeine. If you aren’t a coffee fan leads to an extremely strong tasting gel, remember that it provides no
then the citrus flavoured gel might which you may find you need to wash carbohydrates, so it won’t fuel
suit you better and contains 25mg down with water. your long rides, unlike caffeine
of caffeine. This gel is a good choice if: gels that contain a fine balance
This gel is a good choice if: you are looking for a subtle of caffeine and carbohydrates,
you love a good strong coffee. caffeine lift. as well as vitamins and
www.clifbar.co.uk www.etixxsports.com minerals. During your ride,
caffeinated gels are the better
option by far. But for a coffee
pit stop, go for an espresso.
30g
single
espresso
0g
fat
0
Carbs 64 mg
caffeine

Fitness+
training INTERV IE W
What it takes to
fuel a pro rider
We talk to Tinkoff-
Saxo’s team chef,
Hannah Grant
T
he emphasis that is now
placed on nutrition within
cycling is increasing; this has
become particularly
apparent with the majority of
professional teams hiring their own chefs
to travel alongside the team to fuel the
riders through gruelling races and
training camps.
Paul Knott caught up with Tinkoff-
Saxo’s team chef Hannah Grant at the
Tour de France to see what life was like
on the road and how she ended up
working for a professional cycling team. Grant relishes her 25-day Stars like Alberto Contador
Despite Hannah’s current career Grand Tour cooking shifts are fuelled by Grant’s cooking
demanding that she feed a horde of
hungry team members three meals a
day, her cooking origins in Denmark protein and healthy fat intake works best. feel like. But professional cyclists must be
were very different. Performance focused cooking takes care professionals 24 hours a day. A body’s
“I trained to become a chef at the of this by providing riders with the option performance capacity in the long run
culinary institute, which I graduated of avoiding carbohydrate-rich foods and depends on whether its building blocks
from in 2007 after a four-year course. I offering alternatives in the form of meat, are made from McDonald’s and Mars
then went on to work for a kite-boarding vegetables and healthy fats every meal.” bars or vegetables, meat and superfoods.
exhibition for a year, which meant sailing It was Grant’s experience while “With the right diet, you can optimise
around the South Pacific and French working at world-renowned two recovery, reduce inflammation and
Polynesia cooking for professional Michelin star restaurant Noma in increase energy. That is why we pay a
kite-boarders. They are very different to Copenhagen that turned out to be the great deal of attention to fruits and
cyclists as they aren’t as focused on the catalyst for her shift to a career in cycling. vegetables. They contain all the minerals
super-correct nutrition content; however “I got into cycling completely by and vitamins needed to keep a
the importance of nutrition within chance. I was planning on going to professional cyclist going.”
cycling is massive. In basic terms the university to study food science and I Tinkoff-Saxo themselves have
sport can be reduced down to how many needed a job on the side where I could expanded their commitment to
watts a cyclist can pedal with the lowest work a lot and be off a lot. So I spoke to performance cooking even further since
possible body weight. So it is essential for my old sous chef from Noma, who was by hiring Rune Sørensen, Grant’s
a cyclist to keep their weight down doing triathlons at the time and I asked apprentice. On top of this the team has
Photographs: Daniel Gould, Grham Watson
without starving the body and missing him if he knew anyone and he said this funded the purchase of a food truck,
out on essential nutrients.” cycling team needed a chef.” eliminating the need to cook in different
Grant reinforces this belief in her restaurants each night.
book, The Grand Tour Cookbook. Vital ingredients Sørensen started at the beginning of
“Almost half of the cyclists on the team Grant’s appointment at Tinkoff shows the 2014 season at a pre-season training
find it difficult to lose the weight they the importance that nutrition and food camp and the task of maintaining a
need to, despite extreme physical activity now plays within a cyclist’s performance. strong relationship is vital. Grant
and low calorie intake. We found that for “When you burn off 4,000-6,000 explained the pressures of working in a
these cyclists, radically cutting down on calories in the course of a day, it is easy to close environment for a long time.
carbohydrate intake and increasing indulge oneself by eating whatever you “Your instinct is that you want to work

“I haven’t decided on the salads for
tonight, but we will probably have some
nice coleslaw or some cold soups as it is
really warm today. Usually we do a cooked
vegetable salad and a raw vegetable salad.
A professional So they can mix it depending on their taste.
Some guys like the raw stuff and some
cyclist burns guys like the cooked stuff. So it depends on

each rider and how they digest things.”
4,000
High performance fuel
The importance that is placed on
adaptable diets is further highlighted in
to 6,000
Hannah’s book.
‘To plan your diet and get the very best
out of it, you need to analyse and
understand your own body and then, on
that basis, optimise and individualise
your diet.’
calories This is also followed in day-to-day

practice by Grant and Sørensen.
per day “We don’t plan the menu in detail, as

we aren’t always sure whether we can get
the products. Also the race situation itself
can change such as the weather or the vibe
within the team. As chefs it’s nice to be
creative and let the inspiration spread. We
also prefer to cook organic foods if we can
get them and luckily that’s really easy to do
in France compared to other countries.”
The importance that is placed on
organic food is further highlighted in
Grant’s book.
“We choose organic produce,
whenever possible. We believe it is better
both for us and for nature. We seek out
products with no artificial sweeteners, no
growth stimulants and, above all, more
and show people that you are doing your from the cycling bubble. flavour and nutrients.
job, but if you don’t rest then you are going “The riders do come in [the truck] for a “Without the right fuel and proper
to die. So we’re very focused on making coffee or just a chat as it is a different engine maintenance, it is impossible to
sure we rest and work out and also take atmosphere. There are no bikes in here so be a winner. Now more than ever, diet is a
time away from each other because we can talk about different things and we deciding factor in victory.”
otherwise we would kill each other.” have a laugh. You can tell when they are
The constant travelling is a major nervous on certain days as they are a bit For more information and to purchase The Grand
part of a team chef’s duties, but it’s a quieter and you can just feel the Tour Cookbook visit www.musettepublishing.net
challenge Grant seems to relish as she atmosphere on some stages.
embarks on her 14th Grand Tour with
the team.
“Once you get used to it, it’s really nice
“Especially the younger guys, who like
to have company, as they are not so used
to being away. Like Valgren who did the
HANNAH’S TIPS
because we do 25 days in row during the Vuelta, but this is his first Tour de France Green vegetables such as
Grand Tours, so we get into a routine. So and obviously it is crazy pressure, so for broccoli, cabbage and
whether it’s the Giro, the Tour or the sure we’ll see him for a chat or two. spinach contain high
Vuelta a España the system is the same. Especially as he is Danish so it’s nice to levels of potassium and magnesium,
Obviously there is way more attention speak your own language and it’s the which help relax muscles and are
during the Tour, but you get used to the closest thing you can get to home.” excellent for the metabolism and
whole thing of living out of a suitcase and One of the major benefits of having stabilise blood sugar
actually I relax more when I’m at work a personal chef in your team is being
because I know I have a routine.” able to have nutritious, varied and tasty Flaxseed oil contains
Being just one of a few women within food every day, which can be adapted to omega-3 and omega-6
the Tinkoff-Saxo outfit, Grant often — each riders’ taste and requirements. As fatty acids which are
and inadvertently — assumes the role of Grant and Sørensen prepare the fresh good for regeneration of joints and
the mother figure in the team. A prime chickens for tonight’s dinner (marinated a faster metabolism; omega-3 fatty
example of this was Danish rider Michael three different ways, purely for taste), acids are also important for the
Valgren joking around in the food truck they discuss the adaptability of their skin and brain
prior to a morning ride, looking to escape meal plans.

MASSIF
TOTAL DISTANCE 62 MILES
TOTAL ASCENT 2,465 M
MINI MASSIF
TOTAL DISTANCE 44 MILES
TOTAL ASCENT 1,773 M
SUNDAY 4TH OCTOBER

FITZ PARK, KEWSICK, CUMBRIA
I C C U M B R I A N
TH E IC O N
AD V E N T U R E C R O S S R ID E
FIND OUT MORE AND SIGN UP AT

BOOKMYRIDE.CO.UK
Event guide
EVENT CALENDAR
The best events countrywide for September and October
Sunday September 13
COF SPORT,
HERTFORDSHIRE
HERCULES FESTIVAL
chalk escarpments of the North
and South Downs, the routes take
Saturday September 19
YMOSSYORKSHIRE
65 ROSES HOLME
CLASSIC
ST ALBANS
DISTANCE 62 MILES
TOTAL ELEVATION 775M (LONG)
in the High Weald AONB. If you’ve
got the legs for the long route
you’ll face the Wall, which features
SDE TESTHAMPSHIRE
NELSON’S TOUR
VALLEY
DISTANCE 47/65 MILES HQ Verulamium Park and in Simon Warren’s 100 Greatest DISTANCE 25/50/100 MILES
TOTAL ELEVATION 1,818M (LONG) Westminster Lodge Leisure Centre, Cycling Climbs. It averages TOTAL ELEVATION 1,703M (LONG)
HQ Magna Science Adventure St Albans, AL1 2DJ nine per cent with a max gradient HQ Ride HQ, Grateley, SP11 8LH
Centre, Rotherham, S60 1DX Entry £30 of 17 per cent. Entry £20/£25/£30
Entry £25 CA says This festival of sport has www.evanscycles.com/ride-it CA says Set up in memory of
CA says Venturing into the Peak a 62-mile sportive for weekend FS/EM/ET snowboarder and keen cyclist
District National Park, the well- warriors. The course traverses the Nelson Pratt, the century option
known climb of Holme Moss, part
of the 2014 Grand Départ journey
through Yorkshire, is on the
Hertfordshire countryside on a
mostly flat profile. The maximum
gradient you’ll encounter is just
W WALES
THE FIVE
VALLEYS SPORTIVE
here will have you pushing over
the high points of Hampshire.
Combe Gibbet is the stand-out
menu here. At 4.6km long with an four per cent, making this ideal DISTANCE 54/72 MILES feature of the day, which features
average gradient of seven per cent training terrain to work on your TOTAL ELEVATION 1,474M (LONG) in Simon Warren’s 100 Greatest
this reflects the challenging nature cadence and speed. HQ Margam Park, Groes, SA13 2TJ Cycling Climbs, where is sits at
of riding in the Peaks. @HerculesEvents Entry £30-£35 number 25. It has an average
www.65Roses- www.herculesevents.com CA says This tough event will be a gradient of 10 per cent, topping out
HolmeMossClassic.co.uk CF/FS/ET true test of your climbing ability as at 16 per cent.
FS/ATC/EM you take on the Bwlch and Rhigos http://nelsonstourdetestvalley.
C OXFORDSHIRE
BIKE OXFORD
WM M WARWICKSHIRE
MACRIDE
SHAKESPEARE AUTUMN 100
climbs, only a few miles apart. Both
have tough gradients reaching up
to 22 per cent and they are over
co.uk/
CF/FS/ET/ATC/EM
DISTANCE 25/50/80 MILES DISTANCE 62/100 MILES 5km long. Sounds like a great September 19 and 20
TOTAL ELEVATION 1,209M (LONG) TOTAL ELEVATION 875M (LONG) challenge to us.
HQ Oxford Harlequins Rugby Club,
Marston Ferry Road, OX2 7EE
Entry £18/£33
HQ Stratford-upon-Avon Park and
Ride, CV37 0RE
Entry £29
@ProstateCymru
www.thefivevalleys.co.uk
CF/FS/ET/ATC
NWW GREATER
MANCHESTER
CHALLENGE CANCER
CA says From the university CA says You will be setting your TRANS PENNINE
city you’ll soon be swooping
along leafy Oxfordshire lanes.
At the halfway point on the long
wheels through two counties as
you take on the roads of South
Warwickshire and the Cotswolds.
S HAMPSHIRE
THE SOUTHERN SPORTIVE
DISTANCE 71/112/155/192KM
DISTANCE 60/120 MILES
TOTAL ELEVATION 1,604M (SHORT)
HQ Heaton Park, The Farm Centre,
route you’ll brush the edges of This may not be the toughest TOTAL ELEVATION 2,743M (LONG) M25 2SW or Temple Newsam,
the Cotswolds, providing great challenge out there where climbing HQ Churchers College, Ramshill, Leeds, LS15 0AE
views over the county. You’ll be is concerned so get into a decent Petersfield, GU31 4AS Entry £39
welcomed back to HQ with hot rhythm and go for a good time. Entry £27/£29/£30/£31 CA says There are a few options
food to help you refuel. Saintbury Hill will be the big test CA says If you want to test your on offer here, all of which tackle
@bikeoxford of the day, climbing 600ft in under strength and stamina then try the the roads between the cities
www.bikeoxford.co.uk one mile. 192km Gauntlet route. The South of Manchester and Leeds. The
CF/FS/ET/ATC/EM www.shakespeare100.org.uk Downs and Meon Valley throw up 60-mile routes can be undertaken
FS/ATC/EM some challenging climbs, but these during the day or by moonlight
KEY
are complemented with views over for an added challenge. If you’ve
C Central E Eastern
E East Midlands I Ireland
S SUSSEX
RIDE IT ASHDOWN FOREST
DISTANCE 15/33/65/88 MILES
the coast and fast back roads that
you’ll find once you’re over the
top of this chalk escarpment. The
got the power for more then
why not sign up for the 120-mile
route? You’ll roll over Ilkley
oM Isle of Man NE
IIM N North East TOTAL ELEVATION 2,093M (LONG) 155km is billed as tough and the Moor, which has some great
N N. Ireland NWW North West HQ Sheffield Park Garden, sawtooth profile of the 192km is views as it rises 402m above
S Scotland SE
Sc SE South East Uckfield, East Sussex, TN22 3QX
Entry £7.50/£18.50
not a challenge to be taken lightly.
@cyclosportive
sea level.
@cyclecancer2014
S South South West CA says On the cusp of the www.southernsportive.com www.cyclecancer.com
W Wales WM M West Midlands Ashdown Forest, between the CF/FS/ET/ATC/EM FS/ET/ATC

Calendar
S HAMPSHIRE
WIGGLE NEW FOREST 100
DISTANCE 54/81/100 MILES
CA says Evans, the event
organisers, describe this as being
a “hill-fest of a ride” and set in the
starts with a push against gravity
up to Glen Lonan, warming you
up for the day ahead. Take on the
clocking up some good times on
these fast flowing routes. Sign
up for the long route and you’ll
TOTAL ELEVATION 1,220M (LONG) Brecon Beacons we’re inclined longest route and you’ll complete travel through Cambridgeshire,
HQ Matchams Leisure Park, to believe them. One good thing a full circumnavigation of the Bedfordshire and Leicestershire.
nr Ringwood, BH24 2BT about lots of hills is the long undulations around Loch Awe, @ukcyclingevents
Entry £26/£36 descents that follow and there are Scotland’s longest freshwater loch. www.ukcyclingevents.co.uk
@ukcyclingevents two here that are six miles long. www.obansportive.co.uk CF/FS/EOL/ET/EM
CA says While these routes don’t Be prepared for the sting in the tail FS/ET
rack up a huge amount of total at Talybont Reservoir — it’s a 20 September 26-27
climbing, short, sharp hills pepper per cent climb and with tired legs Saturday September 26
the course. If you’re up for taking
on the 100-miler you’ll cross the
Beaulieu River for views over the
could be a tough grind to the top.
www.evanscycles.com/ride-it
FS/EM/ET Y NORTH YORKSHIRE
VELO29-ALTURA
SCYCLE:
SEE LONDON
CHALLENGE CANCER
LONDON 2 BRIGHTON
Solent. This has sold out for the WHITE HORSE DISTANCE 60/120 MILES
last six years, but places are still
available so head to the website
to get signed up.
W
NW GREATER
MANCHESTER
TORELLI TOUR OF THE PENNINES
TOTAL ELEVATION 1,899M (LONG)
HQ Nunthorpe Academy,
TOTAL ELEVATION 760M (SHORT)
HQ Smithfield Market, Snow Hill,
London, EC1A 2AL
www.ukcyclingevents.co.uk DISTANCE 50/70 MILES Nunthorpe, TS7 0LA Entry £39/£49
CF/FS/EOL/ET/EM TOTAL ELEVATION 2,210M (LONG) Entry £15/£25 CA says For a different twist on
HQ Radclyffe Athletic Centre, CA says For a proper end-of- a sportive there is the 60-mile
Sunday September 20 Chadderton, OL9 0LS season challenge take on the route, which takes on this iconic
Entry £25 77-mile route as it packs in five route through the night so you can
ELEAVES
ESSEX
ESSEX ROADS AUTUMN
SPORTIVE
CA says Organised by Team
Torelli Cycling Club, who have
designed a route that takes in
quality climbs. There are three
chances to see yourself crowned
King or Queen of the Mountain
watch the sunrise from Brighton
beach. If you’re doing the 120-mile
route make sure you save some
DISTANCE 150KM the area’s hotspots around the with timed ascents of well-known energy for the long winding climb
TOTAL ELEVATION 1,259M northernmost part of the Peak Yorkshire climbs. There’s Newgate of Ditchling Beacon that comes
HQ The Brentwood Centre, District. You’ll enter the National Bank, White Horse Bank and towards the end of the ride.
Doddinghurst Road, CM15 9NN Park via Holmfirth Road which is Carlton Bank, which has thigh- @CycleCancer2015
Entry £25 not only the setting for sitcom Last busting 25 per cent sections. Dig www.cyclecancer.com/
CA says These late-season events of the Summer Wine, but also the in — you don’t want to be the one cycle-london-2-brighton
allow you to test the fitness that home of the first real climb of the that walks to the top. FS/ATC
you’ve built up through the year. day at 5km long. @Velo29Eventscom
At 93 miles, this loop through @TeamTorelli www.velo29events.com/ Sunday September 27
the county of Essex will put you www.tourofthepennines2015. sportives
through your paces and have you blogspot.co.uk CF/FS/ET/ATC/EM SOMERSET
pushing out of the saddle along CF/FS/ET/EM BRISTOL 100/60/25
the undulating terrain. There will
be a pasta party back at HQ.
www.essexsportive.com SSc SCOTLAND
OBAN SPORTIVE
E CAMBRIDGESHIRE
WIGGLE STEEPLE CHASE
HQ Blaise Castle, Henbury Road,
CF/FS/ET/EM DISTANCE 52/84 MILES TOTAL ELEVATION 920M (LONG) Bristol, BS10 7QS
TOTAL ELEVATION 2,056M (LONG) HQ Huntingdon Racecourse, Entry £23.50/£24
W WALES
RIDE IT SOUTH WALES
HQ Atlantis Leisure, Oban, Argyll
and Bute, PA34 1JE
Entry £28
PE28 4NL
Entry £23/£33
CA says Taking its name from the
CA says This could be a great
opportunity to tick off a century
ride, and clock up a nice quick
TOTAL ELEVATION 2,193M (LONG) CA says Travelling on Argyll’s number of church steeples that time, if you’ve not yet had the
HQ Parc Bryn Bach, Tredegar, country roads, these routes also dot the horizon, you’ll be chasing chance this year. From Bristol
Blaenau Gwent, NP22 3AY make use of Route 78 of the them down as you zip between you’ll pedal through the southern
Entry £18.50 National Cycle Network. This event the picturesque villages, hopefully side of the Cotswolds to reach
Event guide
the furthest point of Malmesbury

in Wiltshire before looping back
to Gloucestershire via the market
SLOTHIAN
Sc SCOTLAND
POPPYSCOTLAND EAST
SPORTIVE
Olympic cycling medallist Tommy
Godwin, this challenge event will
lead riders through the winding
contrast to the uphill stretch by Talla
Reservoir that hits 20 per cent.
www.tearfundcycling.
town of Wotton-under-Edge. DISTANCES 45/70 MILES lanes of Warwickshire, heading btck.co.uk
www.bike-events.com/ TOTAL ELEVATION 1,245M (LONG) south from the start line. There are CF/FS/ATC/EM
bristol100 HQ Prestonpans Community only a couple of climbs to tackle
FS/ET/ATC Centre, East Lothian, EH32 9QS
Entry £35
here and a number of fords to
splash your way through. WM M SHROPSHIRE
CYCLING WEEKLY’S
SSEE GREATER LONDON
L’ETAPE LONDON
DISTANCES 42/92/117 MILES
CA says Set up to support forces
veterans and their families in
Scotland, this event takes the
@TommyGodwin1
tinyurl.com/qe6cqcy
FS/ATC/EM
WELSH RAIDER
TOTAL ELEVATION 1,161M (LONG) coastal road from Prestonpans to HQ Ludlow Racecourse,
HQ Lee Valley VeloPark, Queen
Elizabeth Olympic Site, E20 3AB
Entry £40/£46/£48
North Berwick before taking you
into the scenic countryside of East
Lothian. You’ll pass the villages of
EDISTRICTDERBYSHIRE
WIGGLE PEAK
PUNISHER
Shropshire, SY8 2BT
Entry £25/£35
CA says This route makes a
CA says Celebrating cycling in Gifford and Pencaitland on your DISTANCE 40/75/100 MILES figure-of-eight loop moving
the capital, the inaugural Etape fast run to the finish. TOTAL ELEVATION 2,809M (LONG) eastward towards Bridgnorth
London will cover many roads tinyurl.com/nhywa59 HQ Bakewell Showground, before looping around, in a
used on stage three of last year’s CF/FS/ET/ATC DE45 1AQ westerly direction, towards
Grand Départ and will finish with Entry £23/£33 the hills of the Welsh border.
a lap of the Lee Valley VeloPark. DARTMOOR CA says You’ll feel like you’ve The sweeping roads of the
This Legacy event will head out RIDE IT DARTMOOR completed an Alpine challenge Welsh Marches lead to a long
to Essex, the most northerly point DISTANCES 15/30/63/76 MILES after pedalling around the Peak, switchback climb through the
being Saffron Walden, before TOTAL ELEVATION 2,439M (LONG) especially on the switchback Ceri Forest, descending back
leading riders through Epping HQ Tavistock Community Sports ascent at Crowdicote. You’ll ride into England.
Forest back to the capital. Centre, Devon, PL19 8DD through the Eyam and Hope @bookmyrideUK
@HumanRaceEvents Entry £7.50/£18.50 valleys, through Edale village to www.bookmyride.co.uk
www.humanrace.co.uk CA says Cutting through the heart take on the renowned Mam Tor. CF/FS/EOL/EM/ET
FS/ET/EM of Dartmoor’s National Park, the There are massages on offer
E SHROPSHIRE
PEDALS AND STEAM
routes here are a test of pure grit
and determination. The 3.6km
climb of Haytor Vale features on
back at HQ, for which your legs
will thank you.
@ukcyclingevents
NE
NE NORTHUMBERLAND
WOOLER WHEEL CLASSIC
DISTANCE 50/100KM
DISTANCES 59/85 MILES the long route and 20 per cent www.ukcyclingevents.co.uk TOTAL ELEVATION 1,300M (LONG)
TOTAL ELEVATION 1,809M (LONG) gradients are commonplace as CF/FS/EOL/ET/EM HQ John Swan Livestock Market,
HQ Ludlow Racecourse, the route leads riders through Wooler, NE71 6SL
Broomfield, SY8 2BT Dartmeet, Widecombe and over Saturday October 3 Entry £15/£20
Entry £45/£55 the highest point of the moors CA says Skirting the
CA says Pushing towards the
Wye Forest, riders will follow
the Severn Valley Railway to the
from Bovey to Postbridge.
www.evanscycles.com/ride-it
FS/EM/ET
SSPORTIVES
Sc SCOTLAND
MOFFAT AUTUMN
Northumberland National Park,
the routes navigate through the
Glendale area of Northumberland,
riverside town of Bewdley. The DISTANCE 43/72 MILES to the high Cheviots on the
major climbs of the day are the
ascent to Clifton-upon-Teme
and the dramatic 7km steady
WM
M WARWICKSHIRE
TOMMY GODWIN
CHALLENGE
HQ St Andrew’s Church Hall,
Moffat, DG10 9EJ
Scottish Border. Make the most
of the flatter sections on Milfield
Plain and along the River Tweed
climb of Cleehill. Both of these DISTANCES 30/100KM Entry £25 where you can spin your legs out
provide exhilarating descents TOTAL ELEVATION 852M (LONG) CA says The Devil’s Beef Tub is an and recover before the profile
and panoramic views across HQ Marie Curie Hospice, Solihull, 11km climb that starts from Moffat. rears up again.
Shropshire and Herefordshire. B91 2PQ It’s a steady pull with a maximum @woolercyclehub
www.kilotogo.com Entry £10/£20 gradient of seven per cent. Both www.woolerwheel.com
FS/EM/ET CA says Commemorating 1948 routes go up here and it’s a stark FS/ET/EM
Calendar
Sunday October 4 Sunday October 11
NEXT MONTH DEVON

LAND’S END 100
DISTANCE 47//62/100 MILES
HQ Folly Field, Marazion,
YFALLINGYORKSHIRE
BLUE GIRAFFE BICYCLES
LEAVES SPORTIVE
DISTANCE 35/55 MILES
TOTAL ELEVATION 856M (LONG)
TR17 0DH HQ Great Broughton and Kirkby
Ride stories Entry £23/£27/£31 Sports Club, TS9 7HG
Somerset Screamer CA says The Land’s End 100 Entry £15/£20
84 miles of good riding and outstanding beauty heads along the Penwith Heritage CA says From Great Broughton
Wiggle Bitter Beast Coastline taking in St Ives and you’ll head west to loop around to
Pushing it out on the Jurassic coast the Area of Outstanding Natural the remote village of Osmotherley.
Beauty that is Cape Cornwall. A series of climbs will carry you
Group bike tests As soon as you leave event south through the park to Hawnby
Titanium beauties headquarters you’ll take on a on the River Rye. The route then
Enigma, Van Nicholas and Lynskey short climb and be pushing out sees you climb Clay Bank before
£2k carbon showdown of the saddle for most of the day. returning to the start.
Specialized, Bianchi, Canyon, Cannondale and Giant The 100-mile route will take @bluegiraffe1
riders out to the most southerly www.bluegiraffebicycles.co.uk
More grouptests point of mainland Britain: the CF/FS/EM
Indoor training solutions, carbon shoes, Lizard Peninsula.
front lights, gloves and more www.tempusleisure.org.uk/
landsend100 SBOX
SEEHILLSURREY
CYCLING WEEKLY’S
ORIGINAL
Training + Fitness CF/FS/ET/ATC/EM
How to set up your pain cave! DISTANCE 44/61/100 MILES
November training plan
Whey protein drinks M
WM WORCESTERSHIRE
THE TOUR RIDE
DISTANCES 40/75/100 MILES
HQ Friends Life, Dorking, RH4 1QA
Entry £25/£35
Magic magnesium
TOTAL ELEVATION 2,246M (LONG) CA says Our sister magazine,
Columnists HQ University of Worcester Arena, Cycling Weekly, sees its popular
“Why I won’t wear Rapha” Simon Warren comes out Hylton Road, WR2 5JN road sportive season end in style
Entry £26 here with a jaunt around the
CA says Heading out south of Surrey Hills. Every rider on all
Worcestershire, the routes make three routes will get to tackle the
their way to the beautiful Malvern iconic ascent of Box Hill,
Hills to take on the climb of Wyche with those who are riding the
Cutting, which featured on the standard and epic routes also
Tour of Britain professional race facing the challenge of Leith Hill
in 2007 and 2014. This will be the and the 18 per cent gradients of
King or Queen of the Mountains White Down.
climb so go hard if you want to @bookmyrideUK
be in with a chance of taking www.bookmyride.co.uk
the crown. CF/FS/EOL/ET/EM
www.tourride.co.uk
CF/ET/EM GLOUCESTERSHIRE
THE COTSWOLD EDGE
YYORKSHIRE
YORKSHIRE
WIGGLE AY UP!
SPORTIVE
DISTANCES 77/100/135KM
DISTANCE 32/56/91 MILES HQ The Renishaw Site,
TOTAL ELEVATION 1,796M (LONG) Wotton-under-Edge, GL12 8JR
HQ Thirsk Racecourse, North Entry £22/£23/£24
Yorkshire, YO7 1QL CA says After meandering through
Entry £23/£33 quiet, leafy lanes and stretching
CA says A nice flat, fast start in your legs out, you hit the western
Thirsk will warm your legs edge of the Cotswolds where
up for the lumpy terrain of the steep climbs await. Hope for a
North York Moors. Entering the clear day as there will be a series
National Park you’ll pass a chalk of stunning views over the Severn
figure of a white horse cut into Estuary if so, and you might
the hillside, as you weave by even get a glimpse of the Black
drystone walls on quiet lanes in Mountains of Wales.
On sale October 7 remote moorland.

www.ukcyclingevents.co.uk
CF/FS/EM/ET
@cyclosportive
www.southernsportive.com
FS/ET/ATC/EM

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October Cycling Active 137

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guys that are the best. I used to

Sir Chris Hoy is the co-founder of HOY Vulpine:

October 2015 Cycling Active 17

18 Cycling Active October 2015

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Castelli NanoFlex £50 Endura Equipe Race Gilet £49.99

20 Cycling Active October 2015

October 2015 Cycling Active 21

Pinarello Rear derailleur: Shimano

£9,799 Chainset: Shimano

The latest in a line of proven race

22 Cycling Active October 2015

“Brought into being through a

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Written and compiled by Chris Sidwells

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In the World Championships,

only Simpson and, 46 years later,

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mph. The fourth soundtrack to our ride,

36 Cycling Active October 2015

Challenging gradients abound

October 2015 Cycling Active 39

Brooding skies can’t overshadow

better shot. I only really need one

42 Cycling Active October 2015

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having a sudden doubt about whether this might

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