The routes for the 2017 Macmillan Dorset Bike Ride are now confirmed.
All rides start and finish from Corfe Mullen Recreation Ground Badbury View Road
The 10 mile ride is ideal for the young and not so young. This ride consists of a mixture of country lanes, cycle paths and local roads, there are just a couple of right turns which can be taken with care. Start Time 10:00. Standard Entry Fee £15
The 25 mile ride will follow the River Stour to Tarrant Crawford and then head south for the ride through Charborough Park. Start Time 09:30 Standard Entry Fee £15
The 38 mile ride follows the Stour Valley to Blandford, and then at Winterborne Stickland turns south down the Winterborne Valley to the refreshment stop at Winterborne Kingston. Then continues along the valley to Anderson before crossing the A31 for the return ride around Morden and onto Lytchett Matravers. Start Time 09:00. Standard Entry Fee £15
The 48 mile ride also follows the Stour Valley to Blandford but at Winterborne Stickland it turns north and then takes cyclists to Bulbarrow and Milton Abbas before rejoining the 38 mile ride in Winterborne Whitechurch. Start Time 09:00. Standard Entry Fee £15
The 60 mile ride follows the route of the 48 mile ride but includes the Dewlish/Cheselbourne loop for refreshments in Cheselbourne. Start Time 08:30 Standard Entry Fee £15
The Macmillan Dorset 100 ride will consist of just one loop and less confusing dividing points this will mean the ride will go further west. Starting in Corfe Mullen and visiting Wimborne, Blandford, Winterborne Stickland, Bulbarrow, Hazelbury Bryan, Holwell, Yetminster, Chetnole, Glanvilles Wooton, Mappowder, Ansty, Dewlish, Cheselbourne Milton Abbas. The route then joins the other longer rides at Winterborne Whitechurch for the same route back to the finish via Winterborne Kingston, Anderson, Bloxworth, Morden and Lytchett Matravers. Please note this ride is for the serious cyclist and fund raiser, we do expect cyclists to be contributing in the region of £100 each when taking part in this ride. We recommend cyclists should be able to average 15 mph if undertaking this ride. Start Time 08:00 only. Please note there are two options for the 100 mile ride this year. The charity ride for those collecting sponsor money and the 100 challenge ride for those who can not collect sponsor money.
In the weeks leading up to the ride, whatever your distance, it is advisable to try out during training the nutrition products you are aiming to use on the day. Never try anything new on the day as this could lead to Gastro-Intestinal problems. Follow these tips and you should have a thoroughly enjoyable and nutritionally trouble free day.
In the week leading up to the event you should look to deplete your carbohydrate stores, whilst maintaining your training load/volume. In this time you still need to have adequate carbohydrate (60grm per day) so the body is able to function. For the 3 days leading up to the event you can then consume a mainly carbohydrate heavy diet. During the depletion stage your body will be tricked into thinking there is a problem with the glycogen stores and think it should store a little more glycogen than normal. It will replenish the stores and even may top up a little bit extra! (It is not wise to do this a lot as it is akin to yo-yo dieting which leads to an increase in body weight over time.) Make sure the source of carbohydrate is good quality – don’t reach for cake, crisps, chips etc. aim for whole grain sources and try to have things as close to their original source as possible – oats, rice, vegetables etc. rather than bread, pasta, cereals etc. Don’t stuff yourself, consume more frequent and smaller meals and eat until you are comfortably full.
Prior to the event it is definitely wise to try this to see if you can tolerate it. Aim to have low carbs one day followed by high carbs the next if time is limited.
Your last big meal should be about 6 pm the night before. Again, eat until you are comfortably full rather than eat till stuffed. Have something later if you want, light snack, maybe some cereal fortified with iron to help you sleep. Try not to have too much sugar though.
In the morning have a light to moderate breakfast about 2-3 hours before the start if possible. As before don’t stuff yourself. Your glycogen levels will be full so you are just topping them up. Have some easily digestible foods; don’t have too much fibre as you don’t want to be caught short on the ride! Things like rice pudding, bananas, pancakes, scrambled eggs, and croissant. Have a weak (half strength) energy drink and sip it on the way to the start. With an hour to go start to drink just water. Then with 10 minutes to go we recommend a caffeinated gel. Caffeine, in moderate doses, can substantially increase the absorption of carbohydrate and fluids, leading to a better performance, improving concentration and decreasing fatigue.
With all the distances the key is to drink when you get thirsty. The longer the distance the more strict the plan should be.
For the 10 mile ride you should be able get away with having just water or if it’s hot have an electrolyte drink such as www.myh2pro.com. If you want to have a carb drink we recommend high5* or accelerade both available from www.primera-sports.com
*high5 contains fructose which some people find hard to tolerate and can cause GI issues, but you will have tried it in training!
For the 20 mile ride a carb drink should be taken. Start drinking 10 minutes into the ride and drink regularly when you get thirsty. Again high5 energy source is a great fuel and provides all the right levels of carbs. You may want to consider solid food if you are out for 2 hours. Sports bars are a good source, as are flapjacks, chocolate bars (mind they don’t melt), bananas and honey or marmalade sandwiches. Aim to get 500-750ml fluid per hour.
For the 38 and 48 mile ride the same applies but you will obviously need to carry more nutrition. Both high5 and Accelerade are available in single serving sachets and this is a great way of taking your nutrition with you. Simply fill up your bottle with water and mix the powder. Solid foods are more likely to be needed here and you should look to eat easily digestible foods (see above) and foods that you like. Psychologically having something to look forward to can help. Reward yourself at half way with your favourite treat!
For the 60 and 100 mile rides the key is to drink as much as you can. If you can drink 1 bottle an hour and have a gel as well you will be well on your way to keeping your energy reserves topped up enough to keep yourself from the dreading “BONK”. Top this up with an energy bar or similar every other hour and you shouldn’t encounter any issues. Again carrying enough fuel for this distance is hard but manageable. Make sure you have enough sachets of powder to see you through your estimated time. If there are aid stations where you can fill up with energy drink then that is better, but we recommend being self-sufficient as much as possible to avoid any potential logistic problems.
Troubleshooting: You may encounter a few issues on the ride. The most common, especially for longer distance rides, is the “BONK”. Several things happen to your body – your energy drops rapidly, you lose power and control of your limbs, your vision goes, your teeth tingle. Basically you have run out of energy. You need fuel now – take on board quick releasing energy foods such as bananas, gels, Coca-Cola, chocolate. Whatever you fancy. Make sure you wash it down with water.
The second issue you may come across is a bloating feeling. This is mainly caused because the body isn’t emptying the fuel from the gut. The reason for this is probably you are going too hard. The blood has to go to the muscles and are not removing the fuel from the gut and transporting it to the muscles. Lower the intensity, drink water and let the blood do its job. Better to lose ten minutes going slowly than not finish.
A less scientific but equally as common issue you may find you encounter is the fact that you are potentially going to be drinking and consuming sweet liquids for 2-9 hours. Even those with a sweet tooth may struggle to do this. So it is worth having a savoury alternative to give your taste buds a change of flavour and texture. People go for (cheese) sandwiches, mini cheddars, sausage rolls. There are lots of options and as long as you don’t base your entire nutrition strategy on pies and pasties then you will get through.
Once the ride is done make sure you hydrate and refuel sufficiently. Don’t go straight for beer, or even water for that matter. Try to get a recovery drink that contains the right amount of carbohydrates, proteins and minerals to replenish you energy.
If the weather is hot then drink more water, along with electrolytes to keep yourself hydrated. Some research shows electrolytes can help prevent cramping but you need to be using it prior to the race. If the weather looks to be hot then for 3-4 days before drink a bottle of electrolytes (www.myh2pro.com) daily.
We hope this has proved to be useful. If you would like any more help please visit www.9personaltraining.co.uk
Will Newbery is a member of the Primera Elite triathlon team, an experienced Ironman Triathlete, bike rider and a Personal Trainer with nearly 10 years of endurance, nutrition and fitness experience.