Olympic Gold-winning athlete Steven "The Colne Cyclone" Burke knows a thing or two about riding long distances. He is one of eight Olympic champions to have been named in a strong England team for the cycling events at this summer's Commonwealth Games in Glasgow. In 2012 he won the Olympic and World Championships in the Team Pursuit Discipline, he races for Haribo-Beacon, is never off his bike and has to maintain peak fitness throughout the year. In April Steven rode part of the Marie Curie Cancer Care Etape Pennines route with fellow Olympian and World Record Holder-turned-TV presenter Jonathan Edwards and offered him tips on training, pacing, gear selection and nutrition.
Etape Pennines is widely regarded as one of the most challenging yet stunning sportives in the UK. Starting and finishing in County Durham, the 60 mile course takes riders through the rugged and undulating North East scenery. The route has 2,366 metres of climbing to overcome, equivalent to the summit of Col d'Izoard - the highest point of this year's Tour de France, climbed on stage 14 from Grenoble. Etape Pennines is a tough ride, but with panoramic views and speedy downhill sections to look forward to, hard work is duly rewarded. The people who complete the route prove themselves to be seriously good cyclists and so it's an incredible challenge enjoyed by thousands of people each year.
Having recently ridden Etape Pennines, Steven offers his top tips in preparation for cycling long rides and sportives:
What would you eat for breakfast before a big ride such as the 60 mile Etape Pennines?
Before a significant event I usually have porridge topped with agave nectar or honey and some nuts and fruit mixed in. I also have a coffee - normally a double expresso to wake me up. I then start to drink plenty of water to hydrate well before the ride.
On a long ride, what's your nutrition strategy?
I tend to eat about one item per hour. I normally consume bars first, saving gels for the last couple of hours, and then a caffeine gel just before I get in a race situation with 45 mins to go. Sometimes a bit of cake is just as good, or any item with a high sugar and energy content.
What are your top tips for gear selections on a hilly route (Etape Pennines has over 2000 metres of climbing)
If it's a long route like Etape Pennines then it's generally best to keep gears low for the first couple of hours - you'll feel better and stronger for it. Keep the cadence high and the gears not too hard, otherwise you'll pay for it later.
Do you still get nervous before a big event?
Yes, I do! It's a good thing though as nerves and adrenaline keep you focused and your heart rate elevated. I recommend all Etape Pennines participants to think positively on the day. Yes it's a challenging ride, but the descents and views make it all the more rewarding.
What's your advice on the best way to recover after a hard ride?
The most important thing is a protein drink within 20 minutes of finishing a ride. After that I'll give it a half hour before enjoying a good meal. Sometimes after a ride or race I use compression tights as they help muscles recover for the next day.
Marie Curie Cancer Care is the official charity partner of the Etape Series. The money raised by participants will enable the charity to provide more free, hands-on nursing care to people with terminal illness either at home, or in one of the charity's nine hospices, while giving their families emotional and practical support.
Places are still available at: www.etapepennines.co.uk.
0 Comments