Men’s Fitness journalist Mark Bailey joined Matt Majendie in the Australian heat to participate in the Bupa Challenge Tour. His blog below, details how he prepared for the race.
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The opportunity to cycle the Bupa Challenge Tour, which follows a 138km stage of the Tour Down Under (a professional road race and Australia’s version of the Tour de France) first materialised just over four months ago at the end of another rotten British summer. At first, the sun-drenched ‘Down Under’ location was as appealing as the once-in-a-lifetime physical challenge encompassed in the ‘Tour’ part. However, it didn’t take long to realise that the first part is exactly the reason why the second part would be such a tough proposition. Cycling in extreme heat around the hills of Adelaide, in South Australia, wasn’t going to be a holiday.
It was September, approaching the end of the British ‘summer’ and many dark, rainy and icy days lay ahead which would scupper my chances of getting out on the bike. Yet on January 20, I would be setting off on a 138km journey – tackling the same route as the professional cyclists, like those from Britain’s own Team SKY, on the very same day – in temperatures predicted to soar up to 35 degrees. It was a daunting proposition.
I began training, with ever-longer and more challenging weekend rides in the North Downs and some high-intensity cardio sessions on the stationary bike in the gym during the week, when work and bleak weather meant training outside wasn’t an option.
My training was supported by Bupa experts who helped to get me in shape. I visited a Bupa Centre near King’s Cross in London for a fitness assessment. It was reassuring to find that my training was working well: my heart and lungs were functioning to a high standard and I was able to flush out lactic acid (which causes muscle pain) quickly. But I received some invaluable advice. First, I was given a tailored training plan, which saw me up the volume of my training to make sure I could handle what lay ahead. Secondly, I discovered that my flexibility was similar to that of a brick. Like most guys, the only time I stretch is for the TV remote, but my inflexibility was making me vulnerable to muscle pain and potential injury. I had work to do.
I then visited Kate Moorby, a Bupa cycling physio, who gave me a selection of stretches to improve my flexibility. She also completed a full bike set-up assessment, using 3D video analysis, to make sure I was pedalling effectively. I discovered that one of the cleats in my shoe was poorly fitted, which was causing me knee pain. She also advised me to raise the height of my saddle and move it further backwards to improve my comfort and performance. On my next ride, the effect was dramatic and I was shocked at how much difference it made, giving me more power and a smoother ride.
Tim Lawson, a Bupa nutritionist, helped me to get to grips with the importance of hydration and nutrition. As he explained, any endurance ride in soaring temperatures is doomed to failure if you don’t get this bit right. He advised me to consume 60g of carbs an hour to ensure I didn’t deplete my glycogen (energy) stores and hydrate at regular intervals with drinks that contained electrolytes. He also advised me on tactical ways to save energy, like cycling on the back wheel of other riders which would mean I’d use up to 40% less energy.
Over the winter months, my training volume and intensity continued to rise and, armed with my increased fitness and knowledge, I now find myself 24 hours away from the ride feeling confident but respectful of the ride ahead. On Tuesday, I noticed that the road tarmac was melting and I’m determined not to suffer the same fate.
