World Cup MTBO Hungary, Middle Race

An early slot in the start lists meant I was one of the first up to the start/finish area, situated on a grassy plateau a few kilometres above the town.

The map for today was a continuation of yesterdays sprint map, but this time at 1:15,000. We started in grand style on a podium with Maria commentating and the off was straight into the most technical area of the sprint map. I immediately made a small mistake which, unfortunately, probably lost me nearly 2 minutes as I faffed and took the wrong track descending to far down towards the houses and on the way to the next control saw my 3 minute man (the next rider in the start list) coming the other way. I focused and didn’t let it affect me though and rode strongly to the next, though a wobble in the circle lost me a few precious seconds in the dense network of tracks.

FinishPlanning ahead it was obvious this wasn’t going to be a classic middle race, more of a “short long”, with lots of climb and big route choice legs. I started riding quite well after the wobbly start and pulled in a group of early starters. I think made some OK route choice decisions, though its difficult to tell until the splits are available later tonight.

We had one very steep descent which had caution signs, and we had been warned about it in the team briefing the night before as being dangerous. I was skidding down it wondering what the problem was when at the bottom saw there was a drop off through a drainage ditch across the track ! I threw my weight back and hopefully the watching photographer got a reasonable shot of it, though I suspect he was looking for fallers!

I rode the next 4 or 5 controls cleanly but chose the long rSarah Baylissoute choice option round on the long leg, avoiding the climb (as did Andy Conn). I’m sure the really strong riders would have gained time on this leg by going straight, but, for me, I think it was the right decision. Then came my “highlight” of the race….

Going flat out on a level landrover track I had a massive accident. I think my crank/pedal caught on a strand of fencing wire which was strung across the track in the grass. Needless to say the bike stopped but I didn’t taking a huge dive, superman style, over the handlebars to land some 10 feet away from the bike in a crumpled heap. For about 10 seconds I though I’d really hurt myself, winded and struggling to move, but as seems to be normal on these occasions I tried first my arm then my head and then finally I staggered back to the bike to disentangle it from the wire.

Wiches Goulash !A bit dazed I cruised the next two controls fairly slowly and carefully before opening up the legs heading for home crossing the finish line and into quarantine where early starters have to wait until all other competitors have started. By this time the blood from a small cut on my chin had made me look probably far worse than I was, and organiser, Sandor, lined me up in a row of three riders, all waiting for the doctor to patch up. He looked at all three of us and decided I warranted attention 2nd, triage being what it is! After cleaning up my various cuts the spray he applied to the scrape/lump on my arm hurt more than the original injury !

I felt a bit groggy for a while but after quarantine was opened I had a big bowl of goulash (served from a huge witches style cauldron) and bread which seemed to sort me out.

Although I felt I didn’t have a brilliant ride (the hills certainly favoured the stronger riders) I am fairly satisfied with 48th, 4 minutes up on Andy (53rd), who unfortunately punctured. Sarah was 43rd, Em 14th.
The afternoon was spent skyping home and relaxing watching the world go by on the hotel terrace seeing the braver Swiss and Austrians taking a dip in the lake, but it will be an early night for the team as tomorrow the mass start long race starts at 9am!
 
 

 

 

World Cup MTBO Hungary – Sprint

The sprint race was held 2 km from the event centre, in the low cultivated hills and urban edge of the town. A stiff climb up to the start meant that there was a significant net descent on the course, which finished with a mad dash through the streets.

I got a great start and nailed the first control, but lost loads of time on the second. Thinking I had overshot after blasting down a road, I went in too early on an unmarked track but relocated very quickly after spotting a very small quarry. I still lost perhaps a minute, though.

I was good through number three, confidently riding the rocky ‘dangerous’ descent for the TV cameras, but lost time near control 4, again taking an unmarked track which I should have noticed was wrong. I eventually extracted myself from the undergrowth (with a great big stick through the front mech) and headed out into the grassland section where I picked up some time riding and navigating well. I made one final error before the sprint for home, missing seeing a fence on the map and tried to cut through to a road, only to be forced back round losing time.

I rode the town section cleanly and avoided mispunching the control that caught so many others out.

I sprinted for the line overcooking the braking and managed a spectacular punch with rear wheel still in the air.
Looking at the results I was pleased to see I was well inside the top half in 30th position, my best international result to date.

Em had a solid ride to take 12th, Sarah, 36th and Andy Conn beat me by 40 seconds, making only two small mistakes to take 25th.

Results should be available at www.mtbo.hu

MTBO World Cup Hungary – Travel Day

 

   

After 3 days of pondering the plume of pesky pumice emanating from Iceland, it was all systems go and mega-stress on Wednesday night getting packed, when finally it was confirmed I would be flying out to Budapest on Thursday morning, after all, for round 1 of the IOF MTBO World Cup Series.

Monday evening & night had been spent producing the start lists for the British Foot Orienteering Champs which is being held on the Chase over the Bank Holiday weekend, so I was full of horror getting my race bike out of the car (not cleaned from Sunday) on Tuesday night for a quick recovery ride finding a slow puncture from the rear tyre.

Investigations on Wednesday lunchtime showed a small stick embedded in the tread which produced a large hiss when removed. Unfortunately all the wheel milk had dried up inside so no autoseal. A quick trip to a local bike shop to discover they had run out of my normal milk ended up being supplied with a bottle of useless stuff I won’t complain about too much to here, as I have since read their website and discovered I wasn’t given the right stuff anyway, it being more like a puncture fill than a wheel sealing milk – grrrrrr…… After a couple of hours of air pumping, goo squirting and 2 rim tape replacements, knight in shining armour Raleigh/Corratec’s Jimmy Taylor offered to meet Cath at 9pm in Derby with some Joes No Flats Milk and by 10.15pm everything was dandy again, and by 11pm I was all packed. Not great prep for a 4am get up, but at least I had a ridable bike.

On Thursday morning things went much better, both alarms went off, I had a proper breakfast and was in the airport early after using a really good parking provider – Airport Car Parkz at Luton. Into departures for collection of the British MTBO teams standard fair (Boots value meal deal) and time to chill. It never ceases to amaze me on these early morning flights just how many stag do’s are propping the bar up, lager in hand, at 6.30 in the morning!

We ended up taking off an hour late but with a tailwind. A good book, a front row seat with lots of leg room and a packet of peanuts, and I was finally a happy chappy.

After picking up the hire car (from a different terminal in Budapest) I set off on the A4 into the Hungarian countryside to kill a few hours before picking up Sarah Bayliss from the airport. After a quick stop in Tesco’s to get some water and fruit (then back in to get some more water after the first bottle I opened in the car let me know it was fizzy by spraying all over me), I found Monor, a little town where I had goulash and rice in a little eatery by the town square, before finding a quiet lane to sit down in and build my bike on the side of the road, much to the amusement of passers by.

I then went for a 30 minute shake down ride on the roads and tracks just following my nose. Other than the vineyards the flat nature of the terrain, coupled with the straight single track lanes and low hills in the distance, reminded me a lot of the North Curry Moors and Sedgemoor where I grew up in Somerset.

From the airport it is about 100km to Balatonfured on Lake Balaton where we hope to meet up with Andy Conn and Em Benham, the rest of the British Team. Unfortunately Mark Hayman’s flight was cancelled so we are one down.

Full details of the event at http://www.mtbo.hu/

 

Event Preview – World MTBO Cup 1 – Hungary

 
Well, after a roller coaster of emotions over the last 6 days with the ash cloud closing UK airspace, it looks now like I might actually make it to this event so here is a quick preview.

I should be flying out Thursday morning from Luton  all being well with the changes to the flying regulations. Em Benham is on her way already by train to make sure of getting to the event! The World cup consists of a Sprint on Friday, Middle race on Saturday and a mass start Long on Sunday.

With 500 people competing at the open pubic events the atmosphere should be fantastic. More details http://www.mtbo.hu/ . It’s just a big shame some of entered British riders have had their flights cancelled & won’t make it.

Race Report – Foxley MTBO

Sundays event organised by Harlequins Orienteering Club’s Colin Palmer was held in the private forested estate of Foxley, about 5 miles West of Hereford. The skies were blue and the sun shining brightly as I queued on the Worcester ring road with lots of people trying to get into a car boot sale.

So, a little late I arrived to find the event in full swing.

I had intended to get lots of people practicing their E punching and then competing in the Stodge Blog Sportident Punching Challenge (more about that another time) but I just had time to set it up before warming up and getting my head together ready to race.

The sun filtering through the trees and the relaxed atmosphere at the start / finish with ‘Colins’s kitchen’ complete with tablecloth was in stark contrast to the course which promised 25 km & 700 metres of climb with several areas of free order  controls (Hungarian style) – gulp !

I started strongly, riding fast to the first control, but I think it might have been better to take the road option and spend more time concentrating on planning ahead on the first free order section. Opting to ride downhill off track through the controls 42 and 43 I missed taking in 41 first, which, in hindsight, was a mistake, but there were lots of route variations available. Coming up out of the free order section there followed a tough section of uphill riding with variable surfaces and some fallen trees. Ben Plowman put in some fantastic times for these legs, showing his strength and technical riding skills. We then headed back down on some fantastically fast descents on single tracks and wide grassy rides, enjoying the private nature of the forest to really let rip (24mph recorded for me) but were then punished for our enjoyment after a few controls  by a huge climb back up to the ridge for number 57. I felt I rode this section very well and the splits show me consistently on or ahead of the pace which I am pleased with. It is again showing the concentration on strength this winter is paying off on the hills. Going into the second free order section I was leading, 20 seconds up on Ben and 5 minutes clear Andrew Windrum.

Disaster then struck for me. I had just overtaken a couple of people and managed to miss a track junction on the way to 61 losing about 1.5 minutes until I realised what I had done. Looking back, I should have stopped and had a proper look at the map. I then lost nearly another 2 minutes on the way to the next 2 controls picking daft route choices panicking trying to make up time. I started to get things back together again only to blow another minute on the way to number 50, even after double checking a track junction.  The map wasn’t great in that area but I can’t blame it, no one else cocked up quite so spectacularly on those 4 controls, some mental mistake preparation needed, me thinks, before my next race.

I then got back into the groove and set a few more fastest splits but there was more muppetry to come. Turning over the map for the final time I didn’t see the long route out and back to number 67 and promptly lost a load of climb going half way to number 68….

Luckily I rode cleanly to the end to take 3rd place after that, but it is frustrating to know I lost so much time on those 5 controls and is just not good enough at this level.

On the plus side I was very happy with the way I was riding and particularly my strength on the hills.

Ben Plowman had his best MTBO result to date with a great ride, his experience of joining his local orienteering club, SYO, and attending club training sessions seem to be paying off.

After a warm down and a stretch in the sun, most people had left for home so I didn’t have time for the usual banter but I did go back out and pull in a few controls at a relaxed pace, enjoying the views through the forest and the wildlife before packing the car for the return journey. The area was very good for MTBO, perhaps a little too much climb for some, but Colin got the winning time right.

I think, looking back (and I know Colin and I spoke about the rideability and the various types of tracks in this working forest before the event), that the wide grass rides should be marked as open yellow rather than paths next time and perhaps he should also add some fallen tree symbols, but for a first MTBO map of a new area, planned and organised by one man, it was great. I look forward to returning to this area next year if Colin can secure permissions again, and thanks to Harlequins for taking the plunge and putting on an MTBO.

Results available here….

Switch to Low GI – seeing a nutritionist!

 I have been really struggling this winter on two counts. Firstly my weight had 

OptimumNutrition4Sport

stabilized at 72-3kg which, although a great improvement, is still a little heavy for racing (it’s all about power to weight ratio). Secondly, I have been forced to move my rest day to a Thursday. I work in Altrincham on Monday, Tuesday and Thursday leaving the house at 6.4am for the hour commute and not returning until just before 7 in the evening. I was so tired and hungry on a Thursday night I was just not training effectively on what perhaps might be, given races at the weekend, one of the most important days of the week.

Over the last year, coach Adrian Timmis has become more convinced that there are big gains to be made on nutrition and has tied up with nutritionist Barry Murray of optimumnutrition4sport in a bid to exploit them. In fact, Ada is now insisting that all his new athletes have a session with Barry as part of an initial assessment he feels it is that fundamental to peak performance. 

My advice from Barry started with some forms to fill out, a general questionnaire covering health, training and lifestyle, and a detailed food diary covering a typical day with weights quantities and times. 

I then visited Barry at Elfoods (great name) in Loughborough where he sees his ‘patients’. I had my eyes opened to what I have been eating (which many would think quite healthy) and what it has been doing to my insulin levels during the day. Essentially I have been taking a series of ‘healthy’ high Glycemic Index (fast acting carbs) hits during the day and bouncing from sugar high to sugar high, with intense hunger in between for the last year. This has been contributing to my lethargy in the evening and explains a lot thinking back, particularly the way I was bonking in some of the cross country races. He has also noted I did not eat enough protein, took no supplements and did not eat for recovery at all, particularly after long MBO scores.

So I am now on a new diet and the weight is already coming off. I also feel better and less hungry.

Essentially I have cut added sugar out of my diet completely for any meal in the day pre-training and all carbs during this time are Low GI or “brown”. I am also eating protein with every meal and snack now. Added to this are a simple supplements plan of fish oils, multi vitamins etc, and the introduction of protein shakes at various points in the day.
Lunch at work is a bit of a challenge to get right easily, but Barry has also helped with suggestions for meals that are easy to prepare given my hectic lifestyle. My new sponsor, providing hoards of Nkd and Trek bars, does make this easier, though, as they are all Low GI (except for the Trek flapjacks).

It’s too early to say what effect this new diet will bring in the medium to long term, apart for several comments on my training diary from friends talking about whether I will be growing a beard and wearing sandals any time soon, but it has opened my eyes generally and now, as a family, we will be making the switch to lower GI Carbs wherever we can and cutting out added sugar.

Oh, and red wine and 85% dark chocolate are good for you (they are antioxidants)!!

Making the Switch

 I have a new sponsor, Natural Balance Foods. The company makes the famous ‘Nakd’ bars, a snack which is completely natural; no added sugar, not cooked, just a mix of oats and fruit ‘smooshed’ together. It also makes some high protein Trek bars and, if you are feeling naughty or in competition, some yummy baked flapjacks. Natural Balance also make some Nakd bars which are Gluten and Dairy free, great for those people who suffer from these intolerances.

The directors of Natural Balance are completely enthused about promoting a healthier diet for both athletes and kids and speaking to either Greg or Jamie leaves you feeling totally converted.

I will be using the Nakd and Trek bars as part of making the switch to a Low GI diet I have just embarked on, having seen nutritionist Barry Murray of optimumnutrition4sport (more about that in another post soon) and hope that these bars will help keep my snacky cravings at bay during long days at work, leaving me in a better state to train in the evenings. Holly (my 7 year old monster) had tried one and loves them which is also a great sign for Greg’s campaign to get kids eating better snacks as, being a typical kid, she turns her nose up at most cereal bars unless they have a picture of a cartoon character on……

I have a small taster supply to let people try, so if you see me at an event grab me and try one.

MTBO Camp – Middle Race

Photo by Maria Cutova

Another forest adjacent to Ahus town centre was the venue for the last event of the MTBO camp, a middle distance race. The area was classic Scandinavian sand dune forest with low ground cover and lots of intricate contour detail that made the riding sublime. Add to this a dense network of tracks and paths, the area was perfect for MTBO.

I latched onto the back of the Danish team peleton as we weaved our way through the town to the event. The roar of 30 mountain bike tyres on the smooth tarmac turned a few heads.

After a brief chat with Swedish IOF advisor, Patrik, who I met in Israel, I lined up with everyone else at the start. I played safe on the way to number 1 tucking in behind Austrian, Kevin Hasselburger, but noticed him floundering on some of the path junctions. I concentrated on my own race on this leg, perhaps the hardest of the course and left him scratching his head at the top of a dune 🙂

  

I then came into a group of women riders including Em, but I still managed to maintain contact with the map and spotted the tiny path I needed, nailing the control.

The course continued to wind its way up and down the map before a map exchange at the half way point. My room mate, Berni (who didn’t smell, snore or do anything gross all weekend), unfortunately, did not realise there was a second half on the back of the map and rode back to the finish. Not finding anyone there, he rode back to the hotel only then to realise his mistake!

I then got into a head to head race with a group of about 8 riders, including Patrik. I slowly realed them in and pulled ahead with 3 controls to go. However, they caught me back up when I caught my front wheel in a sandy path crossing and went sailing over the handlebars. Luckily only two of them got back in front and I managed to keep my position till the end.

Other than being a little scrappy on some legs and playing safe on others in terms of route choice, I had a great ride. My position 17th is probably my best international performance to date and a great way to finish the camp.

Even better was the feeling at the final prize giving watching a fellow Brit being crowned Womens Elite Camp Champion – well done Em Benham on some great performances.