Post race season rest and recovery

After Roc D’Azur, the last race of the 2013 season, I was tired. Fatigue, both mental and physical, started to appear after Leadville 100 in August but a short rest period allowed me to train and get in good shape again for the final few races in October. A long holiday after Roc D’Azur was my target, providing the motivation needed to get me through the last hard training sessions.

Adopting holiday mode immediately after crossing the finish line at Roc came naturally to me: I wanted (and needed) to rest, relax my diet ;) and do things not involving bikes! We pretty much drove directly from France to Gatwick airport where we flew to a place that we know well and where we have many friends, Barbados. Flying with an underweight hold bag and a small piece of hand luggage was a nice novelty. Quickly my body relaxed and in doing so I got a sore throat and aches, fortunately the sunshine, sand and sea (and rum) helped me to shake it off in only a couple of days.

Some people like to do nothing on holiday; sunbathing on the beach or chilling by the pool fills their days easily. After such a hectic and tiring race season many people mistakenly put me in that box. Wrong. I get itchy feet very quickly. I need to be doing something most of the time. Travelling far away from my bikes is important; otherwise I’d be tempted to ride. Without that temptation other sports gained my attention. Days were filled with windsurfing (a sport I loved before biking hence my old nickname ‘Surfa Sal’), surfing, stand up paddle boarding, TRX, Yoga and Pilates, and being walked by our friend’s 4 big boisterous dogs which took up to 2 hours! Barbados is great for people who like eating, so it’s great for me! The fish is amazing especially barracuda and dorado. The rum is also pretty good ;)

Five kgs heavier we arrived home in England and in a 3-day turnaround we moved house, unpacked and repacked for winter training. In a blur we found ourselves in Gran Canaria, a place that I absolutely adore for winter training. Picking up the bike after one month off needs to be approached with a little self-restraint – something that doesn’t come naturally to me and my ‘all or nothing’ attitude. Had we of headed straight to my familiar training routes in the south of the island I think I would’ve easily overdone it and/or become despondent with my speed over known ‘timed sections’.  One week exploring the north of the island from our base Villa Del Monte  - a rural bike hotel in Santa Brigida - provided the perfect place to start gradually building the hours on the bike. Our great host (and cook) Petra Wonisch provided all of the local knowledge we needed to maximize our time, she even hosted Ruta del Vino an MTB (or trail running) race with a relaxed approach, celebrating the local singletrails around the bodegas, the produce of which I can happily report to be some of the nicest red wine I’ve ever drank.

Excess baggage ;)

Ruta del Vino

Santa Brigida

Back in the south of the island we’re settled in to a remote rural apartment where our neighbours are horses, cats (including two mischievous kittens, one of which is currently stood on my laptop as I’m trying to type) and chickens. It’s an idyllic base to prepare and recover from hard training and we’re settling in to the routine of sleep, eat, train, eat, relax with coffee and cake, repeat.

A good day biking :)

It always seems odd to take a break from the bike at the end of the season; losing all of that hard earned fitness, strength and power. This year I was in particularly good shape when I stored the bike for a month, which made it seem even more ‘wasteful’. When it was time to dust it off I was desperate to get back on but when I did it was hard, really hard, especially the first week. Having such good shape before the break was a good thing; the level of my returning fitness was good, better than if I’d taken a month off at a time when I wasn’t in such good shape. Some people wait for enforced rest due to injury or illness, but a scheduled break provides an opportunity for more quality rest and recovery, and in doing so, hopefully, limits those times when your body simply breaks down making you stop.   

If you haven’t already, take a break, rest and recover (and enjoy it!) then start training for 2014.

Sal J 

Three weekends, three races, three wins :)

Malaysia or Ireland? Most people think it's a no-brainer, but for us it was a difficult decision. In the end we chose to race in Ireland rather than Malaysia. Something underlying this decision was the chance to recce the course for the European Marathon Championships which will be held in the Ballyhoura Mountains in Ireland next summer. It was my first time in Ireland and I was pleasantly surprised and feeling pretty smug to have chosen the wild card ;) The weather was good, the trails were fun, the food was great and we stayed in a really beautiful place.

Peaceful accommodation close to the trails

The race was the Irish National Marathon championships and under normal circumstances I wouldn't want to compete in somebody else's Nationals (I'm British and the current British Marathon Champion). Jenny Fay won the Irish title and now has the privilege of pulling on the National jersey for a year. Congrats Jenny! Biking.ie did a great job designing a course challenging all the skills a good MTB race should over a mixture of terrain. Now I'm looking forward to the Euros next year in Ireland :)

Thanks Max Power for the photo :)

With Jenny Fay and Ciara McManus

We took the overnight ferry from Ireland to France, the crossing wasn't too rough, though we were rolling around in our beds during the early hours, but fortunately no sea sickness ;) Just like last year my last two races of the season were UCI World Series races Xtreme sur Loue, Ornans and Roc D'Azur, Frejus. 

When we arrived in Ornans the weather was great and the trails were fast and dry. It didn't stay like that. Two days before the race the rain arrived and stayed. Same race, different year, same muddy conditions as last year! Last year the course got the better of my equipment and me. This year I made different decisions: Canyon Grand Canyon CF SLX 29er, Conti Race Kings Race Sport (rather than X Kings) with really low pressure front (16psi) and rear (17psi) and Sram XX1. My legs felt amazing, my bike was awesome, the XX1 worked perfectly - front shifting in that mud would've been a nightmare! - and I had stacks of grip on the slippery rocks (less so in the mud, but hey, you've got to compromise!). 

With Esther Suss and Milena Landtwing

And now the season finale! Just like the last 4 years, Topeak Ergon Racing Team ends the season in the South of France at the Roc D'Azur bike festival. One thing that was different this year was my new bike: Canyon Lux CF 29er :) It's taken a long time for Canyon to develop a size small 29er full suspension for me, but it was well worth the wait!

Mean machine: 29er full suspension :)

First race, first win for my new bike! This was the perfect race for it. I'll write more soon about the bike but for now my overall opinion: awesome. Taking my 4th consecutive win at the Roc D'Azur was cool, but doing it on this bike was a totally new experience :)

Now it's time to swap the bike for a bikini and the energy drink for a pina colada :D

Winter training in the sun :)

If you fancy some sunny training miles and even a 4 day race in the depths of winter then check out the week long training camp and stage race at Club La Santa in Lanzarote (follow the link below for a deal on accommodation and the race). Club La Santa is a cool place for sporty people (so many free sports throughout the day) and also those who just want to chill by the pool, it's also great for children.

http://www.inthenest.co.uk/clublasanta/mtbcamp_2014/mtb_camp.html

Hope to see you there!
Sal :)

Privateer Interview

After a year of getting to know journalist Collyn Ahart she has written an in-depth article that's out now in Privateer. There are stockists internationally, so go grab a copy! Got to get mine...just hope she's not written anything bad ;) Happy reading!

Interview with Total Women's Cycling

Learn a bit about me in this interview about beginning cycling, giving up work and turning pro:

Follow this link.

Norwegian adventure

We've just returned from nearly two weeks exploring Norway. Our first stop was in the south where I raced in one of the largest mountain bike races in the world: Birkebeiner. Birkebeiner is a really fast point to point race (Rena to Lillehammer) on fire roads. There is no singletrack and it's not at all technical. The weather is often wet and it can be cold. I guess I'm not selling it, but I haven't mentioned that more than 20,000 people participate over 2 days and for that reason it's worth taking the trip over and giving it a go, because it really is a spectacle. The organisation for a race of this scale is top notch and pretty impressive. Despite the mass participation you can race uninterrupted across the 97km course because there is no congestion; riders set off in waves throughout the day. It's a race where you can ride amongst thousands and compare your time to the pros. There's a pretty good after party at the finish too.

The compulsory 3.5kg backpack adds to the 'unusualness' of the race. The weight symbolises that of a baby prince who was rescued by an XC skier, or so the legend goes. The contents of the backpack becomes pretty useful if the weather turns bad and I guess the number of hypothermic riders being recovered from the mountain has reduced since the introduction of the compulsory clothing (water proofs, thermal top), a drink and food, and additional things such as spare chains, tubes, CO2 canisters etc. The only downside of the bulky baggage was that my backpack was bigger than me ;)

Ninja Turtle ;)

After an incredibly successful race season and one where my legs have performed time and time again, I cannot really blame them for finally saying 'no'. It was around the 5km point where my legs simply stopped responding and I had to let three girls ride away while the group behind started reeling me in. I felt terrible and doubted if I could make it to the finish. All I wanted to do was to stop and sit down. But I never DNF in a race unless I really cannot continue, in fact the only time I have DNF'd was when I collapsed from dehydration and woke up in an ambulance in 2007. So I decided that I would make it to the finish even if it took me 5 hours! In the past I've been upset when other girls who've been deemed race favourites have DNF'd because they were having a bad day. Out of respect for the other riders I wanted to cross the finish line. As the race progressed, my legs painfully turned and the kilometres slowly accrued. Amazingly, I eventually joined the girl in 3rd position and together we passed the second placed girl on the last climb. In a scramble to the finish I managed to secure 2nd place. Of course I'd have liked to have won, but I was really pleased for Borgild Lovset (my partner from the 2013 Transalp) who took the top step.

Our next stop took us to the very north of Norway - a 2 hour flight north of Oslo to Alta in Finnmark. We then drove another 2 hours north to Hammerfest, the northernmost city in the World. We were greeted with the best hospitality, amazing food and a real cultural experience, all part of the Skaidi Xtreme mountain bike race. On the first day we took a boat to Honnigsvag where we caught, cooked and ate king crab; biked to Nordkapp - the most north part of Europe; and finished off the day with an overnight stay and great meal at Kokelv Seahouse, set on the banks of a secluded and peaceful fjord.

Fishing for a big halibut but returning home with a small cod!

Hammerfest

Nordkapp

The one that got away. The fisherman was perplexed by my decision to rescue this king crab. Think I'm the first person to throw one back overboard!

Kokelv Seahouse

The Skaidi Xtreme is an exceptionally well organised event which prides itself on providing a complete cultural experience. The food - included in the price of the race entry - is high quality, locally sourced and cooked by experienced chefs (they go out of their way to cater for fussy diets like mine!). With free drinks throughout the event, it's unbelievably good value. We arrived at Skaidi Hotel on Friday just in time for lunch (gluten free pasta with locally caught salmon; smoked reindeer and potatoes; blueberry salad; and stacks of fresh fruit). After more than 20 years of not eating red meat I can now highly recommend smoked reindeer ;) Later than evening we had a BBQ and once again the food was really delicious (barbecued fish cakes and home made gluten free focaccia). Now you're probably starting to realise that I absolutely love eating!

Reindeer on the race course

The race started at 11.30am on Saturday...hooray, no early wake up and a long, relaxing breakfast :) After mild weather and sunshine all week the rain, starting almost at the same time as the start gun, added to the fun by making the course muddy and slippery :) Better legs than the previous week meant that I was able to push harder, have some fun and win too. 

   

A perfect week was finished with a banquet after the race. The only problem is I've returned home with an extra kg or two around my waist ;) 

Until next time Finnmark 

A few nights in my own bed.....

After returning home from Colorado we were able to spend a week training in the Peak District, which is where I grew up and where my parents still live. The riding there is really great both road and off road, and it's even better when the sun is shining! Since my dad has discovered a Garmin I've ridden hundreds of miles on amazingly quiet country roads; each day he would load a new route and off I'd go simply following the arrows. Cool :)

Classic Peak District: Cut Gate Path 

Last weekend we went to Minley Manor, Surrey for TORQ 12:12 where I raced as part of the TORQ mixed team in the 12 hour event. Our team of 4 riders - Lee Westwood, Chris Andrews, Neal Crampton and me - took it in turns to race around the 8 mile loop, crammed full of forest singletrack. This perhaps sounds easy but racing full gas for 35-40 minutes every 2 hours for 12 hours gets more and more difficult! It's the cooling down and then having to start up again that I found hard, but it was also difficult to get lunch and dinner - very important, I hate skipping meals! With the podium starting at midnight I also missed my 10am bedtime curfew! Despite a pretty bad mechanical that cost me 18minutes on my second lap, we still managed to win! Big thanks to the boys for having me on the team :)

After a few days at home in my own bed, I'm now packing again (well actually I never unpacked!). Tomorrow we go to Norway for a couple of races. First, we go to Birkebeiner which is a 122km point to point race (starting in Rena and finishing in Lillehammer) in which all riders must carry a 3.5kg backpack. Then we fly 2 hours north of Oslo to Alta, in the Arctic, for the Skaidi Xtreme. This is a race that I'm really looking forward to and we'll spend a week there getting to know the area. Skaidi is in the far Northern part of Norway and is home to the Sami people - semi-nomadic reindeer herders. Being semi-nomadic ourselves, we should have a lot in common, except the reindeer of course.

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