Painful Hill Sprints

When the team riders and clients take the time to come up to Macclesfield to train I always take the opportunity to show the athletes how to train. This weekend Nadine and James were up to pick up Nadine's Cannondales that were becoming a fixture in our front room, so I took the opportunity to run through the finer points of anaerobic power intervals.

As far as the UK goes, Macclesfield is as good as it gets for training terrain. The Cheshire plain allows you to complete big steady rides with only small variations in altitude, or you can head for the Peak District and find a good supply of long steady alpine gradient hills and short "chin strap on the bars" steep hills.

For those of you who have ever completed a Wingate maximal sprint test you know the pain and nausea associated with anaerobic power efforts. In order to replicate the same sort of loading that is achieved during a Wingate test where a given mass per kg body mass is loaded instantly to a cycle ergo meter as the rider initiates the sprint I get the athletes to do anaerobic efforts on a steep hill.

Nadine stated during the intervals she didn't feel fast as the hill prevented her gaining momentum and getting on top of the gear, but the power output is very good. Nadine will compliment this with high leg speed maximal intervals and the combination of the high force production from the hill reps and the high motor control from the fast cadence drills will enhance her sprint.

I won't post what happened after the 6th interval, lets just say Nadine pushed to the limit and perhaps a little beyond it. Good work Baby Belly ;-)

More snow pics

It's beautiful when the sun comes out but it can be a grim place when
it's wet and dull. Whatever the weather it's home and I love it.

It's still cold out!

I was having a good few weeks around Chrismas when the weather was
very cold, the trails were dry and I was getting a good ride in most
days. I was working on specific skills at set points along my route
and felt that I had made some real progress.

The steep hills through the forest and around the Peak District were
great for transferring my gym strength to longer muscular endurance
sessions, so I was on track to reach my preparation period goals.

That was until I found myself stuck in the apartment dealing with a
high coaching workload, writing plans and analysing power data. Not
only that I had to sort out the new team bikes, and wait for the mail
man.

On top of all that it's been snowing on and off for quite a few days
now, and the trails have become like a ski piste with deep snow that
makes pedalling real hard work, if you can get any traction at all.

The picture attached is the turn of to Charity Lane at the opposite
end to Forest Chapel. The whole lane is a 6 feet tall drift, I haven't
seen this sort of snow up here since the late eighties.

And as for the new Scalpel, I'm still sorting the steering out to get
the right reach without slowing the steering down too much. Some
aspects of the bike I like are the nibleness with which it climbs and
how well balanced the bike is on those steep climbs. I'm learning
about the lefty set up and may need to change the factory fitted
negative spring as I'm under 80 kg now and the spring fitted to my XL
Scalpel is for an 88 kg + rider. One aspect of the bike that I will
have to change is the 175 cranks, I've been on 180's for years now and
anything less feels like riding a kids bike. It's a shame as I'll have
to take the Cannondale BB30 SI cranks off which are über light, stiff
and look fantastic.

Biketastic

Mr Cotty at Cannondale has done a great job and the bikes have been coming in thick and fast. The bikes are in a state of transition, being pimped up with finishing kit from our sponsors Hope, FSA, Crank Brothers, Panaracer and lizard skins. No prizes for guessing which one is mine. I can't wait to get out on the Scalpel, im just waiting for some stem options to get the front end set up just right. Annie Simpson is the only rider to take her new Cannondale Synapse out for a spin during our training day last weekend and apart from a very non womans saddle she was right at home on the Synapse. Good news from the Team training front is that Nadine has made great improvements in critical areas of her physiology so she is well on track for a good season. Jenn as always is hammering the miles in with her commute every day through all weather and is coping well with being an Elite racer and a full time worker however we are both in need of a warm weather training camp. I gave the Scalpel a quick blast round the apartments where we live and I can report that it is the stiffest front end of any MTB I have ever ridden. I jumped back on my old bike with Reba forks and the difference was very noticable, and Reba's are great forks. I think the system integration on the Cannondale bikes is first class and is very evident in the ride charicteristics of the bikes.

The snow is still falling here in Macclesfield so the Forest is looking good for an early evening blast after work, the question is do I get the Scalpel dirty or take the old bike out which I have polished up ready for eBay?

ALTURA PATTERSON TRAINING ANNOUNCE NEW TEAM FOR 2009

The Altura Patterson Training cycling team has made some changes for 2009, with a new all-female line-up and a new bike sponsor in the form of Cannondale.

Team Leader Jenn O’Connor will be joined by fellow elite racer Nadine Spearing and former Junior National Champion Annabel Simpson, who will also be moving up to elite for 2009. Masters racer Ruth Mordaunt will round out the four-woman core team, with Sports Physiologist and Masters racer Andrew Patterson providing coaching and support.

The team plans to tackle both MTB XC and road races this season, with a schedule that will include the British National Series, National Championships, Mountain Mayhem and a number of team and individual road events including the Cheshire Classic and Bedford Two-Day.

Cannondale is a new team sponsor, and the girls will be racing on Scalpel and Taurine Carbon mountain bikes and Synapse Carbon road bikes. Altura clothing continue as title sponsor, and the team will receive support from Powerbar, Hope, FSA, Crank Brothers, Catlike Helmets, Panaracer, Rock Shox, SRAM and Royles bike shop.

O’Connor will once again focus on endurance and marathon racing, with a number of international events including the inaugural Intermontane Challenge, a five-day mountain stage race held in Kamloops, British Columbia. She’ll also defend her title at the Salzkammergut TT in Austria, and represent New Zealand in the World Marathon Champs, also in Austria this year. She will be riding a petite-sized custom Scalpel Feminine.

“We're really happy to have such a quality brand as Cannondale on board, with a truly world class racing pedigree. These bikes will give our girls a real advantage come race season."

Spearing will be building her profile as a road racer this season, with support from her new team mates. Simpson will be focussing on the XC side with the British National Series and National Champs, where she’ll contest the U23 National Championship title. Mordaunt will also focus on XC, having won the Masters National Series in 2008, she will this year be working towards the Masters National Championship title.

The Frozen North

It's nice to have some time off to get out on long mountain bike rides
in the Peak District around Macclesfield, especially when it's not
raining.

There is however, a down side to this super dry riding. It's that it's
so cold my water bottles are freezing as the air temperature is
between -2 and -4 degrees C in the hills. Another more knee wrecking
aspect of the trails is that every where there is a trickle of water
running accross the trail, a super hard layer of ice is forming and
unless you have got spiked tyres you can forget about riding.

I actually like it cold and dry, it's been a wet summer and to be able
to ride in the peak without the need for a full body jet wash is a
much needed change.

Macclesfield SuperCross

It's Christmas time so most of us are eating for Britain and watching far too much TV. Not the case for those who braved the cold but clear conditions to take part in the Macclesfield Supercross held in South Park on Sunday. Macclesfield is the hometown of Patterson Training and we always support this event, helping to put the programme together to raise money for the club, and topping up the prizemoney for the women's event.

Ian Bibby leads Nick Craig up a climb. The pair were untouchable from the start.

The main event saw a classic battle of youth versus experience, with National U23 Champ Ian Bibby (SiS Trek) flying off the startline and putting 100m into the field in the first lap. He didn't have things all his own way however, as seasoned racer and multi-time winnner of this event Nick Craig quickly closed the gap by the second lap. The pair stayed glued together for much of the race, powering up the short climbs and opening up an unassailable gap on the rest of the field. Bibby finally managed to shake Craig off his wheel as the bell rang for the last lap, and dug deep to drive his hard-earned victory home. Craig never stopped chasing but seemed happy enough to cross the line in second, behind the youngster he once coached.

Behind the leading pair, the battle for third place was equally tough, between world-class mountain biker Liam Killeen, (still in Specialized colours but riding a de-badged bike) and Stuart Wearmouth (Picasso Pulman). Wearmouth managed to pull ahead of Killeen a number of times during the race, but Killeen showed his class, timing his effort perfectly for the final lap, and reeling in a weary-looking Wearmouth to take third place.

2007 winner Liam Killeen had to settle for third.

Junior Dan McLay (Univega.co.uk) rode an impressive race, the only Junior to finish on the same lap as the Senior men. He finished fifth overall behind Wearmouth, one lap up on the second-placed Junior Tom Moses (CSS-Cyclesport). Martin Woffindin (Sport City Velo) was third Junior, also one lap down on the Senior men.

In the Senior women's race, sponsored by Patterson Training, Sue Clarke (SiS Trek) was in a class of her own, finishing two laps up on nearest rival Lisa Parsons (Welland Valley CC) in second place. Clarke looked comfortable, finishing 21st overall, catching husband and former Senior race winner Barry Clarke. Third woman home was Carolyn Wright (Horwich CC).

Women's winner Sue Clarke had the race to herself.

Bibby made his break in the later stages of the race.

The Veterans race saw another tough battle between Geoff Giddings (MI Racing) and Noel Clough (Fietsen Tempo), both finishing on the same lap as the Senior men. John Shaw (Zepnat.com RT) was third, one lap down.

The Nimrod youth scramble and U12 racing started the day, with some great riding from the youngsters on a fast and very dry (For cyclo cross events) course. Hugo Robinson (Ipswich BC) was first in ahead of Luke Grivell-Mellor (Mid Shropshire Wheelers) and third place went to Tom Young (Leicestershire RC). First girl was Lucy Garner (Leicester RC) in eighth place some way ahead of Hannah Layland (Sportcity Velo) in 17th position, who was in a close battle for 2nd with Becky Preece (Red Rose Olympic).

Charlotte Broughton (Leicester RC) won the under 12s race, ahead of Leighton Sharman (Liverpool Century) and Matthew Walls (Eastlands Velo). For full results and pics go to macclesfieldwheelers.org.uk.

Powerbar Sports Nutrition Conference 2008

Birmingham University, 14th-15th November 2008

Andy Patterson and Jenn O'Connor last week attended the annual Sport Nutrition conference at Birmingham University, to hear the leading sports scientists from around the world speak about the latest research and findings in the field of sports nutrition.

Friday's lectures were held at the Aston Villa football stadium and topics included Protein & Weight Loss, Train Low - Compete High, Nutrition and the Immune System, Hydration - What's New? and Nutrition and Genetics. The formal sessions were followed by a tour of the stadium.

Left - Mark Tarnopolsky from McMaster University in Hamilton, Canada shares his research into nutrition and genetics.

Saturday morning was an "activities session" at Cannock Chase, and the delegates divided into teams to compete in various events including biathlon, egg & spoon races, orienteering, running, mountain biking and the technical sport of "throwing stuff". Jenn and Andy were split into different teams, with Jenn winning the sprint mountain bike event for her team, and Andy winning the long lap for his.

Right - Jenn hit 4 from 5 targets in the biathlon.

The afternoon session on Saturday was held in the Sport Science faculty at Birmingham university and included the topics Nutrition to Increase Fat Burning, Nutrition and the Ageing Athlete and Are Women Different to Men? (in terms of sports nutrition that is). Jenn then took part in a Q&A panel alongside multi Iron Man Champion Chrissy Wellington, to be quizzed by the delegates on carbo-loading and feeding during competition.

The conference represented the cutting edge in sports nutrition, and touched on some important new concepts. Many popular assumptions held by athletes regarding the use of supplements, antioxidants, fat burning techniques, and fuelling during competition can no longer be held up as gospel. We've come away for the two days feeling energised and excited about sharing some of these new ideas with our team and clients.

For a full programme and list of speakers please visit http://www.nutrifit.co.uk/Conference_bham_2008/

Right - Andy was easy to spot in the crowd.

Below - Jenn (left) prepares for the mountain bike time trial while Andy (right) takes a more relaxed approach.

Endorfin VP4-SL Size Medium For Sale

This is the bike raced by Simon Young in Masters this year. It was built new in March 08 and has been maintained in fantastic condition. Chain and cassette were replaced for Eastridge NPS (August) and the bike has not been used since then. No play in any bearings or pivots.

Offers in the region of £2,500.

Frame: Endorfin VP-4 SL (medium) full suspension in Patterson Training team white with blue decals.
Fork: SID Team, white, new since July.
Drive System: SRAM X0
Cranks: Truvativ Noir Carbon 175mm
Brakes: Hope mono-mini pro in team green
Wheels: Hope ProIII straight pull, built by Hope, converted to Tubeless and running Panaracer Fire XC Pro 2.1s sealed with Stans system.
Bars, Seatpin: Easton EC70

Pedals: Crank Bros 4Ti Candy (black)

The frame is handbuilt in Germany and has a 10 year warantee. This is a 100% top shelf build and is guaranteed unique. Would cost £4,500+ (and take up to four weeks) to buy new.

For more information and images please email jenn@pattersontraining.com.

The End of 2008

The 2008 race season is now officially over, and what a challenge it's been. The theme this year would have to be MUD, as we have had more wet, muddy events this season than in any year previous. Ruth and Simon managed to get some sunshine for the British National XC Champs, but meanwhile Andy and I struggled through torrential rain and knee-deep mud in some of the worst conditions ever at Hit the North, on the same weekend. I enjoyed just ONE dry race in the whole season, that being the World Marathon Champs in Italy in July.

We've had some setbacks to overcome, but we've enjoyed more than our fair share of success. For me, I had a slow start to the season with persistent migraine attacks, but managed to bring it under control and get my training back on track, to produce some of my best ever results. These have included winning the Salzkammergut TT overall, finishing top-20 in one of the biggest UCI World Marathon Championship fields ever, taking my first British NPS win in three years and capping it off with a 12-hour solo win in the Dusk 'til Dawn.

Ruth has also seen a huge boost in performance this year, starting out with 5th in the Gran Canaria Open Marathon in the Open class, getting her first taste of the prizemoney. She then went on to win two out of four British NPS Masters rounds to take the overall series title, and a silver medal in the National Champs. Ruth has rarely been off the podium this year, and has built on her endurance form, winning the 75km marathon series on top of her XC.

Simon has had his share of setbacks, but has shown some shining form, winning the South West XC Champs and Newnham 90, as well as a top-3 result in the final round of the 100km marathon series in truly trying conditions.

As a team, we finished 5th at Mountain Mayhem in the Elite Mixed category, the only team to field two men and two women racing equal laps. Conditions were pretty trying there too, as they have been all season, but our team shone through with good humour and some determined racing.

Being part of a proper race team has brought a whole new aspect to the race experience for myself and Andy this year, and our team mates have been a real joy, as we've been able to share in their trials and successes, as well as our own. Big thanks must also go to our raft of fantastic sponsors, who have ensured that we have the bikes, clothing and equipment to last the distance. Our Altura React rain jackets have had a tough time this year, but they work so well we simply couldn't have managed without them!

For 2009, our team will be taking a whole new direction, with some new faces and new events on board. We hope to be able to confirm our plans in the next couple of weeks.

In the meantime, we have a couple of bikes for sale - details to be posted in the next couple of days.

Thanks and best wishes to all for a happy and restful winter season. Don't miss out on those crisp, cold and clear autumn days!

Jenn