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Great to see the 160+ riders of the 2012 Sydney to Surfers ride hitting Surfers Paradise right about now.
This charity ride has raised will over $1 million for Youth Off The Streets, a youth charity.
Great stuff and congrats to the Engadine Rotary Club for putting on such a well organised ride.
Cheers
David and the team
Steve Born based his recent seminars on the information contained in this Hammer Nutrition booklet.
Find 15 Simple Ways To Improce Your Athletic Performance (and much more). It’s a pdf file of 980 kb.
Simply click the image below for the free ebook (no registration required). All free!
Hope that helps.
Cheers
David
The Endurance Athlete’s Guide To Success is a hugely popular ebook from Hammer Nutrition that has been downloaded over 70,000 times!
It contains the information you need to get keep your energy high during endurance exercise. Written by experts for the benefit of every level of athlete.
It’s a PDF file of 2.9 MB. It’s available in smaller chunks for download here if needed.
No Registration Required
And it’s 100% free. No registration required.
If you don’t have Adobe Acrobat (to read a PDF file) – most
computers do – then you can download that here too for free.
Hope that is of interest.
David
Howdy
For those following my training for the Sydney to Surfers ride here’s a quick update. I’ve finished.
Yep, the 2007 Sydney to Surfers finish this time last week and I rode close on 1,000 km over 7 days. It was a fantastic ride with a lot of terrific people
Day 1 – Searing Heat
Day 1 was probably the toughest with 37 degree C heat (that’s 98.6 F) – by the time that bounced off the road it would have been well above 40 degree C (104 F).
We finally finished Day 1 only to set up camp and for the rain to come tumbling down.
Ride veterans told me this was the toughest day they’d ever encountered.
Day 2 was a different sort of challenge with:
Peter Sinclair – Brendon Sinclair (me) – David SummersDay 3 was an easier 120km – we started in driving rain but that eased during the day.
Day 4 was a much easier day with the weather being a bit kinder to us.
Day 5 was a real tough day with a very long climb over the ranges and high temperatures again.
This 150 km day ended in Grafton.
Day 6 was another tough day with high temperatures and a nice crash in our Pack where 2 guys went down and another ended up balancing his bike on top of one of the fallen bikes.
Then our Support Car broke down after blowing a radiator hose.
Most of the day was pretty flat – long straight roads with no wind and no trees.
Day 7 was when we were looking forward to a nice easy roll into the finish. But the start of the day doesn’t allow that with 2 large climbs (36 km) before morning tea.
The rest of the day was a nice 90 km into the finish at Southport Yacht Club.
Idiots In A Car
And sure enough, out of the 1,000 km ride the only problem from a car was when we hit my home town when some clown in a car threw a bottle at us about 20 km from the finish.
The car – with 3 young guys in it – weren’t too smart as they had to line up at a Stop sign about 50 metres up the road.
They looked a little nervous when there were 16 rather large guys around their car with one very angry Scotsman screaming at them to “Get out of the car!”
The copper in the group will be dealing with those lads!
Hammer Products Used
I used Hammer products exclusively – HEED whilst on the bike, Hammer Gels before and during the riding and Recoverite at the end of each day.
They worked fantastically well and I felt great and energetic the whole way. So thanks for the support Hammer! For endurance nutrition I simply can’t imagine anything better.
And thanks to everyone who has purchased via this site over the past few weeks – the Hammer guys are donating 10% of Internet sales to me for the charity (for sales between March 16 and April 16).
Check out the official Sydney to Surfers site here.
Thanks
Brendon
You might not know that we provide expert sports nutrition advice to anyone who asks.
Hammer Nutrition retain the services of the legendary Steve Born, one of the world’s leading experts in sports nutrition.
Many people might remember Steve from his brilliant seminars here in Australia last year.
To get your sports nutrition questions answered by Steve, simply contact us here.
Regards
David
Brendon had a couple of questions at the end of our first case study post. Here are the answers.
1. I often ride first thing in the morning. What should I eat before going for a 2-hour bike ride and how long should I wait before riding?
The best thing to do is to eat nothing.
This will sound strange to a lot of people, but eating can’t improve your bike ride!
It will only kick start the carbohydrates (CHO) into your blood stream straight away, which can lead to depletion of energy sooner over longer rides.
The ideal situation is to take a CHO drink with you (like HEED) and to start drinking this throughout the ride.
2. What should I eat when I finish a 2-hour ride? And how quickly after the ride should I eat it?
Ideally you should be taking something as soon as possible after the ride.
There is a window of opportunity, when your body is most receptive to the uptake of CHO within 30-40 mins after exercise.
Following this period, the body closes down and does not absorb nutrients as effectively, which affects its ability to be ready for the next session.
Ideally take CHO and a whey protein, along with some Glutamine.
Hammer makes an ideal product called Recoverite which has the perfect ratio of all these ingredients.
Cheers
David
As mentioned earlier, the guy who helps with this web site is riding the Sydney To Surfers Bike Tour (approximately 1,000 km) organised by the Rotary Club of Engadine. The ride starts on March 24, 2007 and takes a week.
We thought it might be of some interest to use Brendon Sinclair as our Guinea Pig. So to get started we’ll look at Brendon and his background first.
I asked him the hard questions:
All About Our Guinea Pig!
Name: Brendon Sinclair
Age: 40 (but I look 50)
Height: 6 feet/183 cm
Weight: 86 kg
Occupation: Web developer
Marital status: Married with 3 kids (15 yo, 14 yo & 12 yo)
Bike: A 12 year old (at least) Avanti.
Weighs a ton, has gear levers on the frame and doesn’t go that great. But I love the old girl! That’s her and I on the left during a triathlon in 1996.
Years riding bikes: On and off (mostly off) for 13 years.
Previous endurance experience: I’ve done tons of endurance stuff before – Ironman Triathlons (12 hours+), Marathons (3 hours 15 mins), Marathon swimming, etc.
I’m pretty slow with what I do, but always get there in the end.
After an Ironman Triathlon in 1996 I had a rest. It was about 10 years before I moved off the couch again. I ate lots of donuts.
Last July 2006 I did the Gold Coast Half Marathon (2 hours 11 mins), and did part of the Noosa Tri (I did the 1.5 km swim in 30 minutes, and the bike in 1 hour, 24 mins. My son did the run leg.).
Fitness level: At the moment I’m getting fit. Here’s what I’ve done since Saturday.
Saturday: 40 minute easy run, 2 km swim, 30 km bike ride
Sunday: 42 km run, 2 km swim
Monday: 30 km bike ride, 2 km swim
Tuesday: 2 km swim, 8.5 km run
Wednesday: 2 km swim, 44 km bike ride
Motivation for doing the ride: I need a challenge to keep fit, otherwise I just sit and watch TV and eat stuff. I’m scared I might accidentally eat one of my children.
Bike Riding Skill: On a scale of 1 – 10 (10 being great), I’d rate myself a 2 at best (and that’s downhill with a huge tailwind).
Although I’ve ridden thousands of kms over the years I have never ridden with anyone before and have never had any sort of lesson or advice.
I learnt more from David (Dave’s the guy who distributes the Hammer products) in a 40 km bike ride last Sunday than I have in 12 years.
Training Planned:
I intend to just keep rolling out the kms, with a long ride (100 km) once a week, along with 4-5 rides a week of between 40-60 km. Some on the flat, some with hills.
And apparently there is beer being drunk each evening after the riding. So I suppose I’ll have to keep up with solid beer drinking practice.
I can see it now – “I need to keep drinking beer, my darling wife. It’s part of my training regime.”
Nutritional Knowledge:
For a guy who has done a lot of endurance stuff and has a bit of a medical background (I was a Nursing ‘Sister’ for 12 years) you’d think I would know stuff about sports nutrition.
But I haven’t got a clue about sports nutrition.
I’d take 1 bidon of water on a 2 hour ride and wonder why I’d be exhausted at the end.
I’m not that smart!
Have you used Hammer products before?
Last week I went into a bike shop and bought a couple of Hammer Gels.
I was very impressed when the salesman said “Have you used these before? Don’t take too many or you’ll have too much energy – they work great.”
That was the first nutritional supplement product I’ve ever purchased or used.
Okay, now you’re boring us. Anything relevant to finish off with?
Nope. But I have some questions:
Answers: Yes, it does. And it’s
not free HEED – I’ll be invoicing you!
What Every Cyclist Must Do – Step 1 For Brendon
Okay, the first step to successful bike riding is ensuring you have adequate hydration during a ride.
Because Brendon is doing 1-2 hour rides at present, he would be best be served by simply adding a couple of scoops of HEED to each 500 mls/bidon of water.
I’d recommend he takes 2 bidons of water with 2 scoops of HEED in each one on his 40-60 km rides.
Brendon has a double bidon cage off the back of his bike seat (and a single on the frame), so he can easily carry 2.2 litres of water with HEED.
Whatever he doesn’t drink during the ride should be drunk at the end to aid recovery.
What’s So Good About HEED?
HEED is a high energy electrolyte drink that provides:
Drinking water is simply not enough. You need an electrolyte replacement drink because you lose the all important electrolyte in your sweat.
And you need energy to replace the energy you’ve used up during your ride.
Drink 500-750 mls Per Hour of HEED
By drinking 500-750 mls of HEED per hour, Brendon will notice a huge difference in his:
Brendon’s Questions
1. I often ride first thing in the morning. What should I eat before going for a 2-hour bike ride and how long should I wait before riding?
2. What should I eat when I finish a 2-hour ride? And how quickly after the ride should I eat it?
That’ll Do
That will do for our first Case Study post. Apologies for the length, but we’ve gotten rid of the (long) background stuff you might like to know.
If you have any questions as we go please shoot them through here.
Cheers
David
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