The who is who of the Olympics 2016!

I'm so excited for this weekend's  racing at the Olympics  in Rio !!! I thought I'll share my thoughts on who I think it is worth looking out for during the races!

1. Jolanda Neff, Switzerland Blond bombshell from Switzerland and the best technical female rider with a hunger for winning! Jolanda's dad always says, "If you don't want to win the race, don't start it." She also mixed it up in the Women's Road and came 8th ahead of all time legend Marianne Vos and South Africa's Ashleigh Moolman-Pasio.

2. Jenny Rissveds, Sweden Young, blond and beautiful from Sweden as you would expect Jennie has a total different style than Jolanda, she knows how to pace herself and usually ride a pace that she knows she can maintain. She  won the U-23 World Championship with a huge margin and beat the Women's World Champion Annika Langvad in the next round of Elite Women's World Cup.

3. Annika Langvad, Denmark Annika's strengths used to be long marathons and has been World Champion in Marathon racing twice, this year she became the third time winner of the Cape Epic with Arianne Kleinhans. Personally I think Annika's fitness peaked after winning Leadville 100 at altitude in August 2015 and she continued building on that base, improved her technical skills and became the star of XCO racing in 2016!

4. Gunn-Rita Dahle-Flesjaa In South Africa Gunn-Rita and Sabine Spitz would probably be classed as the 'tannies' of mountain biking, but let me tell you they are everything but tannies! Commentators often refer to their age, but as we can see age is just a number! Gunn-Rita is as legendary as Julien Absalon, she has won over 20 World Cups in her career and has been World & Olympian Champion.

5. Sabine Spitz, Germany Sabine has been on the Olympic podium twice before and has been working hard this year to reach peak performance. She raced the Cape Epic with Yana Bolemoyna this year and they came second. She loves racing in the heat so Rio would suit her very well.

6. Catherine Pendral, Canada Catherine is one of my favourites! She has been World Champion before, won the the last World Cup on home soil before the Olympics. Technical, strong and friendly she is a force to be reckoned with.

1. Nino Schurter, Switzerland Nino has won almost won every big title you can win in XC MTB apart from the Olympic gold medal which was robbed from him in a sprint finish with Jaroslav Kulhavy. If you have seen any of Nino's gym work outs you will know that he takes his training to another level.

Watch this video to see a mountain bike specific gym workout of a different level!

2. Julien Absalon, France Julien is an absolute legend, he has been world champion numerous times, Olympic champion, World Cup over all winner and winner of the most individual world cups. He raced on a 26" bike until a few years ago, but has moved from Team Orbea to BMC where he has embraced 29" wheels and have now even started to race with a dropper seat post in the World Cups.

3. Jaroslav Kulhavy, Czech Republic Jaro is a powerhouse and can usually deliver on at a big event. He has won the Cape Epic alongside Christoph Sauser on the two occasions that he took part and pipped Nino Schurter on the line at the Olympics in London 2012.

4. Peter Sagan, Slovakia And what will Peter Sagan do? Current Road Cycling World Champion that started his career as a mountain biker decided to op out of the Olympic Road Race to rather compete in the Mountain Biking. I love Peter Sagan as he has a lot of personality and is very down to earth. I wouldn't mind if he did really well, but I don't think he will be on the top step of the podium. These athletes have been doing specific training for the Olympics and I'm just not sure if he is going to make it. I'm not confident enough to bet on it though as he might just surprise us all!

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5. Manuel Fumic, Marco Fontana and Jose Hermida, Germany, Spain and Italy Will the likes of veteran Jose Hermida, Manuel Fumic, Marco Fontana and a few old favourites that have been battling this year peak at the right time? This year will be Jose Hermida's FIFTH Olympics, that is certainly some effort. He had his best result at the last World Cup in Mt St Aine and is certainly in good form. Manuel Fumic & Marco Fontana have been battling to get on the podium this year. Marco Fontana got the bronze medal in London after his saddle broke on the last lap of the course, he finished standing out of his saddle! Happy Watching!!! TC #Rio2016 #Olympics #CyclingMountainBike

Birell Mountain Bike Marathon Czech Republic

I bought tickets for the XCO Mountain bike World Championships in March, it was touch and go if I was going to go or not, I couldn't find anyone to travel with me so I had to first deal with traveling on my own for 5 days. 

I started looking for flights and the timings seemed problematic two weeks before the event, I was ready to pack it in, BUT then I saw a tweet, 50000 fans at Nove Mesto Na Morave and I thought I really want to be one of them! I told Jules I won't be going and she said, "No TC you have to go, you will love it." So back was the doubt about what to do, so I procrastinated for another week. 

The next Friday I was ready to pack it in again, but then thought stuff it I'm going. I found flights on E-bookers with 2 different airlines and the timings worked, but then realised schucks 50000 people I need to find accommodation before I can book my flights. It took about 12 emails before I was successful in finding a place.

I also managed to rent a bike the night before I flew which enabled me to ride the marathon the day before and gave me something to keep myself busy. 

On Thursday afternoon I flew to Prague picked up a hire car and drove to my accommodation. 

I arrived at Nove Mesto Na Morave at 8:15 on Friday, registered for the race and met Petr at the race village to get my racing machine from him. 

Like I've said before, once you ride a full suss you can't go back! My current bike vs the one I rode on Friday was like comparing a Ferrari with a Ford! 

My Racing Machine

Anyway I was grateful for some wheels so that I could ride. 

I never thought I'd say this, but I missed people speaking English in the same way I miss speaking Afrikaans after a long week at work. I couldn't find the drop clothes bit in time so stuffed my baggies and baselayer in an already full camelbak. 

Since Wales I haven't eaten Clif Bars again as my stomach can't stomach them anymore so I had my trusty boiled potatoes and cashew nuts in my back pockets. 

We set off from the same tarmac and under the start banner of the XCO riders into the woods. 

The Start

As you would be expecting I went off course after 4km and took a few people with me, I followed the wrong red arrows which caused me to turn around and I headed back againdt thr flow of the trail to connect with the route again. I assume a few people had a go at me, but I was blissfully unaware or ignoring it as I didn't understand a word they said. 

I was also bouncing around like crazy, so stopped to let some air out, I don't know why I didn't check that?! 

The tyre pressure was about the only suspension I had so I was happier for the softer ride after deflating tyres. Shortly after that I was rolling along a flat in my big gear when the bike came to a halt, I thought this is it, the chain had no slack in it and I couldn't get it to move forward, I was scared it was going to snap. Normally or should I say naturally I'm impatient but thought to myself, chill out and try it to drop to the smaller gear calmly. It finally dropped and I was on the go again. 

The course was along fire roads through farmland and woods.

Fields of wheat wherever you look

I rode most of the way on my own, I tried to make friends or say hallo along the way, the majority was not so keen to speak, but some were friendly back.

We went up a muddy climb and off course this bike created a chain suck problem instantly when the mud and chain connected! I stayed in my granny gear (small ring at the front) for most of the time just to avoid jamming the chain. I had a choice of completing at a slower pace or allow it to get the better of me. It did annoy me, but it didn't get the better of me. 

At the feed zone I came across more non-English speaking Czechs, but thankfully where food or water are involved it is easier to get the jest of things. 

I always do better after the halfway mark of a race as mentally I coax myself to the finish line with less than half way, last 10km, last 4km, last 2km WHERE is the finish line? 

The latter part of the route involved more singletrack, not too hectic, narrow fast and rooty and rocky in some places, there were also longer climbs, but nothing hectic. The final part of the course went past some beautiful lakes before we headed through the forest bit down to the Finish line past another lake. 

I'm so glad I had the opportunity to ride in the Czech Republic and I can't wait to ride my own bike (Ferrari) again. 

Birell handed out cold non-alcoholic beer at the finish line and we also received a lunch ticket for after the race. 

Finished & Content!

I managed to lose my lunch ticket and found it an hour later again where I dropped it. It was a miracle! It was easier to find the lunch ticket that I lost than the 'Large tent' where lunch was served...! I finally found it after I went to the information desk. 

The rest of the afternoon I spend watching the Juniors on TV in Hotel Ski which are on the premises as I was just too tired to run around on the course. This was the hotel where most of the athletes stayed so on my way out I literally almost walked into legendary Julien Absalon, I carried on walking and tried my hardest to be cool as Zane suggested. 

I was so proud of myself for 3 things this past weekend: 

1. Travelling on my own

2. Driving on the wrong side of the road

3. Following the maps on my phone to the T! 

Those that know me well will know that all 3 of those are small victories! One, I love people. Two, I usually say right when I mean left or the other way round. Three, well lets just say I don't like following instructions or someone telling me what to do!

A few random observations about the Czech Republic:

• They know how to drive, they put their indicator on when they are meant to
• Pepsi is big
• They still take photos with cameras
• They are crazy
• They are efficient 
• Finding someone who speaks English is a novelty 
• Young and old ride bikes, crappy ones and good ones; grand mothers cycle with their grandkids in the back around town
• If you have a good rider riding a specific bike brand, the rest of that country rides that brand, the Jaroslav Kulhavy & Burry Stander effect
• They drink beer for breakfast
• Some can be very friendly and others not so friendly! 

Check your Czech to avoid these blips: 

1. I bought 4 liters of lemonade instead of 4 liters of water

2. I ordered a small glass of red wine and received the biggest glass of white wine ever

My 1st 100 miler!

We were meant to do a ride from London to Cheddar Gorge with Strongher (a movement Marianne Vos and a whole string of other pros launched, their aim is to get more women to ride bikes) but unfortunately that ride got cancelled. 

Claire and I decided that we still wanted to ride, but that we didn't want to take on such a big ride by ourselves. 

I've only cycled to Brighton with the Heart Foundation back in the day on my first MTB with slicks that were too small for the actual wheels. Claire had an awesome route that she did with her club a few weeks ago so we decided we will do London Brighton and back to London instead. 

I left my house at 6:55 and met Claire in Leatherhead from where we cycled to join the route just before the back climb up to Box Hill. 

We cycled down to Betchworth, crossed the A25 towards Newdigate, Faygate and through the ever so quaint  Rusper. 

The route followed quite country lanes and it was honestly such a beautiful ride, we missed the bigger towns. We saw village names such as Bucks Head and Colgate. 

Stuffing my face with potatoes off course!

The route only got busier as we approached Devil's Dyke and as we dropped into Brighton.

At the top of Devil's Dyke

I have felt great all the way through and it was important for me to keep eating to make sure that I didn't run out of energy. 

We didn't stop for the normal fish & chips at the sea as it looked like a storm was brewing and we knew we still had some hard work to do. 

We stopped to fill up our water bottles at a pub in Shoreham-by-Sea,  a visit to the ladies and bought a sandwich from the Co-op. 

I was fueled by my trusty salty buttered potatoes for most of the route. They are the absolute bomb! 

As soon as we past Shoreham we were back on quite country roads passing through sweet Steyning. 

The route back was hard work, the whole route actually. It was never really flat, it was always going up or going down, generally very lumpy. 

Claire and I each took our turn on the front and whenever I wanted to slow down a little, this voice from behind haunted me... "Get a wiggle on TC!" 

It was good to have the encouragement from behind as if I was on my own I would've just given up to freewheel a bit. 

We stopped a few more times as fatigue started to kick in. We were so delighted once we got back to Newdigate as we knew from there we only had to get to Dorking before it was the last stretch to Leatherhead. 

My favourite part was coming back towards Dorking from Newdigate along a long flattish drag. It was awesome just to go for it. 

Once we arrived in Leatherhead we headed towards the nearest tea shop and treated ourselved with cream teas! 

Celebrating in true British fasion with a cup of tea, scones, jam & cream

I had an absolute ball and it was for sure my best day on my road bike so far. 

My lower body was tired after the ride, but I felt great considering the distance we covered. I have felt a lot worst after cycling before, so I think it could be one of two things, I either didn't ride hard enough or I am fitter than I thought at the moment. I don't care which one of the two it is though, as it was just so nice to cycle along beautiful QUITE roads with great company! 

Ps. I think I rode myself thin. ;-)

My activity if you wanted to check our route out. Don't follow my way to Leatherhead though as I followed my nose

https://www.strava.com/activities/613155548

Wales weekend 2016 destination Machynlleth!

There is still time to sign up for our annual weekend to Wales! Don't miss out, sign up now.

Machynlleth is a mountain bike hub that I've been wanting to visit for several years. It offers 4 marked trails, suitable for all capabilities. It also has a connecting cross country route linking to Nant yr Arian for those looking for a longer ride and  Coed y Brenin is a 45 minute drive away. I've managed to find a big bunkhouse as accommodation for us.


Where: Machynlleth
When: 27 - 30 May 2016
Cost: £240 if 15 people sign up
(including bunkhouse accommodation, shared petrol costs & 7 meals)
RSVP: 22 April 2016

All you need to know about a Tango Cycling Weekend is in this blogpost; make sure you read this before you book on. 

The trip is subject to a minimum booking of 15 people. Secure your place by transferring a £100 deposit to my account. 

£10 discount on the final cost for the first 15 bookings!

I'm looking forward to a weekend in Wales with you! Drop me a line if you need any more information. 

TC

Ps. To read more about our previous weekend, click here.

Tango Cycling Weekends

All you need to know about a typical Tango Cycling weekend


Rough itinerary:

First night - Arrive in the evening (No evening meal please sort yourself out on your way there)

Second Day
- MTB, Road ride, Run & Chill
- Breakfast, After exercise food, Yazoo & Tango Crunchies, Evening meal included

Third Day
- MTB, Road ride, Run & Chill
- Included: Breakfast, After exercise food, Yazoo & Tango Crunchies, Evening meal

Last Day
- Breakfast
- Ride for those who want to fit another ride in
- Check-out before 10am

How it works: 

What does TC arrange?
All logistics, plan the menu, source meat locally at butchers, online food order, co-ordinate cooking & cleaning teams, provide all recipes & instructions for the menus, allocate rooms (single sex rooms & potentially a room for the couples if it works out like that), co-ordinate payments at the end of the weekend.

What is expected of me if I come along?
Ride your bike, Run, Chill and also help with preparing food and cleaning up and most importantly to have fun.

How do the meals work?
We will potentially eat breakfast together, lunch will be ready for whenever you are back from the trails, we will eat all evening meals together and have a daily catch-up of what happened out on the trails. If it is significant enough a prize will be awarded!

What is on a typical Tango Cycling weekend menu?
Breakfast - Oats/Toast with jam, peanut butter
After Ride food – Pasta, Yazoo & Tango Crunchies
Evening Meal – Welsh meat (Lamb or Steak) with paptert/potato salad/dish and a funky salad

Do I lead the rides or how does it work?
No, I don’t lead the rides. The routes are all well marked and everyone can pick a route that will suit his/her ability or the time that you would like to start your ride. Naturally mountain bikers don’t like missing out so we usually plan together and ride in groups that match our ability & fitness. There is a route to choose from for every ability, from beginners to advance riders, so don’t worry there will be something for you!

What is not included?
Evening dinner on the first night, snacks & drinks

Costs: 

Based on minimum 10 people booking - £300 which will include, 3 nights’ accommodation, shared petrol costs, 7 meals and an administration fee

Note on petrol costs: I calculate the cost for petrol by allowing an amount per mile for the number of miles driven and a minimum of 2 passengers and 2 bikes per car, so the chances are that the cost will be less than quoted above

Based on maximum 20 people booking - £240 which will include, 3 nights’ accommodation, shared petrol costs, 7 meals and an administration fee

The trip will only go ahead with a minimum of 15 people booked on and the maximum cost is quoted. I hate paying more than I expected and therefore promise to stay under budget and true to my tagline, More Fun For Less!

After the event I will send out final costs of the weekend to each individual.

Read more about Tango Cycling Launch Weekend

The T & C’s:

1. Your booking will be confirmed once I have received your deposit
2. If you need to cancel your booking, you need to do so in writing to me as soon as you know that you will not be able to make the trip
3. I will refund you your deposit minus a £10 administration fee if your place can be filled
4. First come, first serve - 20 is the maximum number
5. This trip will only go ahead once a minimum of 10 people have booked

What to do now:
 

1. Hit reply now if you would like to join
2. Please tell me if you have any dietary requirements and if you would be willing & able to provide lifts to others and their bikes
3. Transfer £100 deposit to my account 

Team Work - Cape Epic 2016

The Epic is all about team work. This year you can see it more than ever! 

There are so many things that have to go right in order to complete the Cape Epic and one of the things that I think people could easily underestimate is team work! 

Communication & Trust

Karl Platt says they don't talk on a stage, he looks at Urs' body language to know what he is thinking or how he is doing, he sees it as a sign of weakness to talk during the stage. 

I think others would say that if you talk too much, you are not riding hard enough. :-) 

The better you know your partner the more trust you are going to have riding in front or behind them. 

I mean to be in total sync in a berm like this speaks for it self!
Couldn't see who the photo credit should go to, but what an awesome photo! 

Mentoring

This year's Epic is full of examples on how more experienced riders are willing to sacrifice and ride with amateurs. Christoph Sauser & Sipho Madola, Sharon Laws & Dalene van der Leek, Hannele Steyn & her partner who she also coaches, Anneke Viljoen. 

Personally I find this so encouraging that people who were used to earn their bread & butter from racing are now prepared to do this; the same as people who were prepared to ride with me when I was inexperienced and much slower than them. 

Christoph mentioned that one of the things he taught Sipho was to be, "Calm, Efficient & Fast through the waterpoints. I personally witnessed Sauser putting a whole muffin in his mouth at the waterpoint. With calmness he opened his mouth wide enough in order to be efficient to fit in the muffin in one go and fast through the waterpoint... :-) 

Photo: Ewald Sadie

Stronger vs Weaker - Weaker vs Stronger.

The Songo.info combination of Sauser and Sipho reminds me off the Scott boys, Nino Schurter & Phil Buys from 2014. 

I've been on the receiving end of both of these situations. It is so important for both riders to be on the same page and know that you are going to give your all. 

As a stronger rider it is sometimes harder to ride slower, personally I prefer to just get the pain out of the way. For the slower rider it is hard to always feel like you are holding someone up or motivate yourself mentally and the faster rider needs to be aware of the mind games going on in your head. 

I always tell myself when I'm dangling off the back that I am doing the best to my ability and that seems to get me over the hills. Hannele Steyn is the only women who have completed all 12 Epics so far, she has also won a few stages in the past. She was saying how hard it was to make that switch that she is riding slow for her ability, but that the speed they were travelling at was the fastest her partner could go. Her partner has only started mountain biking one year ago! 

The pressure that the likes of Sipho and Phil would've put on themselves would play such a big role in their performance. I can imagine them feeling honored to race with the world's best and wanting to perform well. 

The dangers of combinations like this, is that the weaker rider would ride out of their comfort zone too quickly or their body might boikot their plans which leads them to crashing & burning; which brings about dealing with the disappointment and trying to get confidence back. 

Sabine Spitz, multiple World Champion and 3 x Olympic medalist said it well earlier this week, "When you do something that makes you weak, it makes you stronger afterwards."

We saw this in Phil Buys' case and can also see how Sipho is excelling towards the end of this Epic! Finishing 29th today on Stage 5 and currently sitting 50th on the GC! 

Caring

Sally is always looking over her shoulder making sure she knows where Adel is. It is key to choose a pace that both riders can maintain and to look out for each other before, during and after the stage. Caring for your partner is so important as it is the little things that count; a small act of kindness in these situations when you are so tired can mean the world to them and will strengthen your team unit. :-) 

Adel left it all out there on Stage 3

Good luck everybody you have made it this far, hang in there for the next two days! 

Read & watch more on the Cape Epic by following this link. https://www.cape-epic.com/

Ps. There is still so much to say on this topic, but these are the things that stood out for me today! 

The Women's Race at the Cape Epic 2016!

It is with great excitement that I've been following the Epic this week. 

At first I was frustrated with the organisation, but today they redeemed themselves. The Cape Epic is one of only a few sports that offers the same prize money for both the men's and women's divisions and also introduced a start batch for the women from this year. The legendary Gunn-Rita Dahle Flesjaa and Sally Bigham campaigned for a women's batch last year. It is just fair to give the women their own start batch especially when you consider that they women do earn the same prize money. 

This year the ladies are also not allowed to draft in the slipstreams of any of the Men's teams as they might get penalised. 

The first two stages were really frustrating to watch as the Cape Epic interviewed the men's winners in the final kilometres before the finish of the women. The result was that we missed both deciding moves that determined the outcome of Stage 1 & 2.  The fact that the men's race were broadcasted live via the 360 view, Project Zebra made it more disappointing. Project Zebra, a 360 live view from the field was made possible by Team Bulls. Stefan Sahm an ex-pro rider for Team Bulls is riding an e-bike and following riders around on each stage. 

Stage 3 however made up for the lack of live feed from Stage 1 & 2. We had a helicopter following the ladies for the last 7 km of the 104km long stage from Tulbach to Wellington. We were able to see how Team Spur made their final move, Team Topeak Ergon were giving it their all and we saw how the elastic started to snap for Jennie Stenerhag. 

The women's race is heating up! Annika Langvad & Ariane Kleinhans didn't have an easy ride to get in the lead, the competition is tough this year and the change in race format has definitely made this category a more even playing field and a whole lot more fun to watch. The change in format has brought in the game of cat & mouse playing a bit and getting athletes to push their boundaries. 

Today they interviewed, Sabine Spitz, multiple World and Olympic champion. She is in her 40's and still racing at the top end of the field with the hope of qualifying for her 4th Olympics in the Summer. She is racing with the 23 year old Yana Balamoyna from the Ukraine who rides for Bart Brentjes' team. They are using the Epic as training for their World Cup season. 

Jennie Stenerhag collapsed after the Finish Line and had to abondon the race. This is such sad news as the team won both the Prologue and Stage 1 of this year's Epic and they were  in the best shape of their careers. 

British Cross country champion, Sally Bigham is hungry for a victory with Adelheid Morath and rode their hearts out today, but was 39 seconds off the pace. Watch this pair over the next 4 days as they are for sure going to try and shake things up for Team Spur. 

I would like to end this post with a quote from Sabine Spitz during her interview today, "If something makes you weak, it makes you stronger afterwards."