Newsletter - June 2001

  Open Road Race

Despite the terrible weather conditions on the 2nd of June, the 56 mile Ellon - Methlick road race went ahead. On the local front, both our riders did well to finish, as conditions were very bad, and the top riders set a very fast pace with lots of attacks. Steve Argo finished 15th at 2.36.48, and Mike at 18th with a time of 2.37.31. Only 18 out of 32 riders managed to complete the course. Bill Hart of Scotoil had the winning time of 2.27.41. Conditions were very blustery which favoured the stronger riders, especially the 2nd category riders. Bill Hart attacked from the first lap and was in the lead group for the whole race. However, Alan Wright and the junior rider James Fish also rode a very good race. The first six riders formed a decisive break with one lap (16miles) to go, and managed to hold on to their lead. James Fish was 2 minutes down on the leaders. Top race placings are here.

  News from the District

As Dave Carnegie's Pitmedden 10 was cancelled due to lack of entries (poor show by YCC members), the District has re-arranged the Bob Souter trophy to the other YCC 10TT - the Balmedie 10 on 12th August. Please support all our events, as we pay insurance and it is a lot of work for the Committee and in particular the Organiser to arrange and then cancel an event that our members and others were not interested in. Members opinions would be appreciated on this matter.

The District Road Race & Dick Londragon Trophy race was also cancelled - (Foot & Mouth precautions), but is rescheduled for the 18th August.

The District meeting was held on the 16th May, with a poor show of just three people; Mike Brown from Deeside, Isobel Smith from Corsa, and Graham Gerrard from Ythan. The next meeing is on the 1st August - more support would be appreciated. For more details contact Graham Gerrard on: 01358 721599.

  National Bike Week

To celebrate National Bike Week (16th to 24th June) Lorna has organised an event for Sunday 24th. Starting at the Guide Hut in Ellon at 11am, participants are invited to take part in a leisurely cycle to Udny Station for lunch (only £2!) and back again. The more YCC members that take part, the better! If you would like to join in, please contact Lorna on 01358 722867 before Thursday the 21st.

  2-Up Time Trial

The 2 up time trial held on 12 June went very successfully attracting 12 entrants. The new course, devised by Lorna took a route she describes as; "It starts at Kinnharachie, goes out towards Methlick, up the wee hill towards Oldmeldrum, left to Haddo and back to the start. Then another wee lap to Ythanbank, turn left at the bridge up Shire Brae which takes you out to the Tarves Ellon road again and back to Kinnharachie." Mike Harper and Steve Argo were the quickest team of two to return, with a time of 55.01. The course was reported to be "quite breezy" with crosswinds in parts. Only 5 of the 6 teams completed the course, as Alan Yeatman suffered an unfortunate puncture. Lorna extends a special thanks to Dave Allen for his marshalling skills, and for coming to Alan's rescue! Final times for the 23 mile (approx) course are as follows; Mike Harper and Stephen Argo 55.01, Russ Allen and Andy Turner 57.54, Charlie Allan and David Carnegie 1 .01.40, Donnie Mclean and Graham Parley 1.11.32, John Hutcheon and Bill Johnston 1.12.53. Bill Dallas and Alan Yeatman did not finish as a team. The next 2 up event is scheduled for 7th August.

  STOP PRESS!

Members of the committee who attended the meeting on 14 June have decided that Ythan CC members will have FREE ENTRY to all Ythan CC open events & Aberdeen District events (any event that starts with AB reference in the handbook). For more information contact Charlie Allan on 01651 806218.

  The Great Inverurie Bike Ride

The Great Inverurie Bike Ride is taking place this year on Sunday 1st July, at 12 noon. The event starts at Kellands Park, Inverurie and follows a route of 25 miles, taking in places such as Chapel of Garioch, Monymusk and Kemnay. Started in 1987, 100 riders taking part in the event raised £7000. Last year 988 riders raised £40,000. Money raised is distributed to various charities, the main one being Sargent Cancer care for children, a charity which assists children and families of children affected by cancer. For more details see http://www.gibr.co.uk/ or phone 01467 681330. Write for an application form at: Great Inverurie Bike Ride, Rowan Cottage, Inveramsay, Inverurie, AB51 5DQ.

  Please, please help us!

Helpers are always required at events, but organisers would be particularly grateful for help at the Balmedie 10 (12 August) and the Great Inverurie Bike Ride (see above). If you can help at the Balmedie event contact Mike Harper on 01779 841724.

  APR - Australian Pursuit Race

This has been scheduled for Tuesday, July 10th.

  Crash Helmets

Did you know the inner core of a cycling crash helmet will normally only last 3 years, due to the deterioration in the strength of it caused by sweat? This is why manufacturers will replace one involved in a crash if it is under 3 years old. If you are using an ancient (and sweat-soaked!) helmet, think about replacing it.

  Insurance

Most household insurance contents policies have individual item limits which are quite low - e.g. £500. With the large number of nice bikes being seen at the confined events, and training, members with expensive equipment should consider paying additional premiums for "Specified Items", or alternatively BCF bike insurance. The BCF insurance is very good if taking a bike or racing abroad.

  National Cycle Network

What do you know about Sustrans? SUStainable TRANSport is a charity dedicated to designing & building routes for cyclists & walkers. June 2000 saw the official opening of the first 5,000 miles of the National Cycle Network; by 2005 10,000 miles are due to be opened. For more information on the National Cycle Network and Sustrans contact: 0117 929 0888 or log on to http://www.sustrans.org.uk.

  Guide Dogs for the Blind

Guide Dogs for the Blind Association have many organised challenge events to raise money for the charity. These include Cycle New Zealand, Trekking in Nepal, and, closer to home, the BUPA Great North Run in Newcastle. For more information call 0870 904 2000.

  Tetanus

Falls and spills are unfortunately part of cycling. If members are not up to date with tetanus jabs, get down to the Health Centre immediately.

  Summer Holidays?

Croft-na-Caber, a holiday resort near Loch Tay specialising in outdoor holidays is offering a 2 night break for £69 (normally £211). More details on 0800 015 7067 (ref FL0601S) Peloton Cycle Tours in France are advertising "challenging" one-week tours in the hills and mountains of France. For more information see http://www.pelotoncycletours.co.uk. The Cycle Lodge in Southern Brittany, France are looking for helpers. The project aims to convert an empty property into accommodation aimed at cyclists. Helpers will receive free accommodation in exchange for hard work! More details on this venture at http://www.freespace.virgin.net/Brittany.base/.

  Fancy a pint?

You've bought the bike, got the gear, waxed (ouch) the legs, what else can you do to improve your performance? Whether you want to improve your time in the Ellon hilly or finish ahead of the bunch at the next road race what and when you eat and drink will influence your performance.

Sports nutrition fills many books, websites and magazine articles so here I've tried to sort out the available information and give some simple advice. In this issue I've concentrated on fluids and in the future I'll discuss carbohydrates, calories, fruit and veg etc. Here goes.

Why are fluids important?

We (humans) are fairly inefficient at converting stored energy into available energy. Only about 25% stored energy is converted into a useful form, the rest is lost as heat. If this heat is allowed to build up the body will overheat so excess heat is lost through the skin as sweat. The harder you work and depending on the weather conditions you will sweat more or less.

Care has to be taken to ensure adequate hydration during exercise for two reasons
1. to maintain the ability to sweat and loose heat.
2. body cells are very sensitive to lack of fluid and performance can be impaired by as little as 1-2% total fluid loss.

How do you know you have drunk enough?

Thirst is a very poor indicator of dehydration only kicking in when significant fluid has been lost. Two simple checks will give you a good guide.
1. look at a urine sample before and after exercise - they should both be the same pale colour. If the 2nd is much darker you did not drink enough.
2. weigh yourself before and after exercise - any weight loss is fluid. Naked weights are best but if not possible remember to take off any damp sweaty clothing.

How much should you drink?

Always start well hydrated by drinking 300-500ml in the ½ hour prior to setting off (drinking much before this may mean you have to stop early on for the loo). For exercise lasting less than 30 minutes no more is really needed but for anything longer you need to drink and do so early. A reasonable starting level for a 70kg man is 150 ml (5 big mouthfuls) every 15 minutes. That means a full water bottle every hour. If you're going really hard or it's a hot day you will need more.

What should you drink?

For less than 2 hours exercise there is no great need to replace electrolytes so plain water is suitable. However, a small amount of carbohydrate and sodium will speed up the emptying of the stomach making the fluid available more quickly and preventing the risk of feeling bloated. There are a number of commercial products around (at a cost) but either dilute fruit juice (1 part fruit juice: 3 parts water) with a small pinch of salt or dissolving 10-20g glucose or dextrose powder in hot water again with a small pinch of slat are equally useful and definitely cheaper. Use sugar free squash to flavour the glucose drink.. I recently did a blind tasting of drinks with the local swimming club youngsters and the home made versions came out streets ahead of the commercial products on taste.

Remember it is not only for events that adequate hydration is essential, you will be able to train more efficiently well hydrated - often training sessions last longer than events anyway. Use your Sunday runs and Tuesday nights to practice drinking and cycling with fluid in your stomach. Who is going to take their weighing scales down?! Avoid drinking alcohol the day before the event as this and caffeine act as a diuretic and will undo all your efforts.

And finally!

You'll find loads of good information in magazine articles and on the web. Read what you find but remember people are writing about their own experience which may not suit you. Also many of these articles are commercially sponsored and have something to sell. Everyone is different so experiment to find your own preferences.

Good luck!

Elsie Carnegie
Senior Dietitian (not a sports expert!)

  Next Newsletter

Any race reports, items for sale, tips, general chit-chat for inclusion in the next Newsletter should be sent to Linda Milne.