Nutrition

Emptying my pockets after the Big Dog race.

1 oat bar, 4 energy bars, 1 gel, 1 caffeine gel, 12 energy blocks, 2 bananas, 5.5 litres of electrolyte water and 1 litre of water.

The list above was all digested by me during 6 hours of racing at Brighton Big Dog. Written down it seems like a lot, but during the race I was craving my next hit and would definitely have eaten even more if I could have crammed it into my jersey pockets.

If you want to avoid hitting the dreaded wall, and ward off cramp during a longer event it is essential that you refuel as you ride. I started a habit a long time ago of making myself eat every 30 minutes during a race, regardless of the situation. It pays off in the long run even if you have to surrender a position while munching through a banana.

Energy gels and bars are pretty sickly affairs and can start to get unpalatable when you've already eaten half a dozen that morning. So I have always mixed in bananas, fig rolls and oat bars to keep things appetizing. Actually the Big Dog was the first race for a long time where I haven't taken fig rolls. I'm a recent convert to Clif Bloks energy chews. There are 6 of the little bite sized cubes in the tube which you can squeeze out one at a time. I started with strawberry flavour, dabbled with the caffeine Black Current chews, but my personal favourite is the salty Margarita with added sodium.

Clif bars are great, and more oat bar than energy bar - so less sickly. Peanut Butter is my current fave, but I could be tempted by any. Otherwise I mix and match an assortment of the SIS bars and gels to keep it fresh and interesting.

Despite all the millions invested in the development of these energy foods I still find that the good old banana gives me the best mid race boost. The potassium also wards off cramps, the only negative being that they are slightly difficult to transport. (In the end you get used to eating mushy banana. It's easier to chew anyway!)

I always add SIS electrolyte tablets to my bottles. Again it gives you more energy than standard water, although I'll often keep a plain water bottle in the pit area at hotter events, which can be gulped or poured over
the head when stopping to pick up supplies.

Different riders will swear by all sorts of mid race snacks. The important thing is to find what works for you and what will seem appetizing and digestible 5 hours into an event. Practice eating on social rides before your big event so your body is used to digesting food on the go.

Ben's Bike for Brighton Big Dog

Brighton Big Dog is all about the climbs. Sure this means there is an equal amount fo sweet descents, but these are more flowing and aren't particularly techincal. A lightweight hardtail is the weapon of choice on such a climbers course. Sure you could argue that over six hours a full suspension bike will reduce fatigue as you hammer over a gazillion roots. However, if you want pure speed I think a weight weenie race bike will get you round the 6 mile course faster every time.

For 2017 I'm still riding my S-Works Stumpjumper, the medium frame weighing just over 1kg. Up front are the 100mm travel DT Swiss OMP O.L.D Race forks, which are buttery smooth, weigh less than two full water bottles and can be locked out via the neat bar remote when stonking on the pedals up a climb.

Such are the severity of a couple of the climbs that this is one of those rare occasions where I use the lowest gear. Since Switzerland last summer I have been running a 30t Absolute Black oval chainring paired with a 10-42 cassette at the rear.

Tyres are another area to save weight and reduce rolling resistance. I have reviewed the Vittoria Peyote on my blog previously and love the confidence and predictability it provides up front. I'm a recent convert to the rediculously skinny and low profile Specialized Renegade, but I have been impressed. Early in the race when it was still a bit greasey under the trees I had to observe a little caution on the descents, but it rolled fast everywhere else. Be warned I opted for the Control casing, the lighter S-Works is a little fragile and prone to punctures.

XTR brakes, shifters and rear mech peformed faultlessly as usual. I pinch a few grams back by using Hope floating disc rotors, there are even lighter options out there, but I haven't found one that offers the stopping power and control of the Hopes.

I've got a 17 degree negative rise Ritchey WCS stem to slam the 680mm Pro handlebar as low as it can go. Lightweight carbon rims on Stans hubs, built up by Darren at Strada wheels keep the weight to a minimum, but are reliable and easy to maintain.

Hanging under the Phenom saddle is a saddle bag. Largely due to laziness, unusually I carried two inner tubes where I'd normally have saved a few grams and left the second in the pit area. Packed in with the tubes were two tyre levers, a Topeak chain tool and SRAM chain link. I carried a Lezyne pump in my jersey pocket and left the CO2 cannister at home this time to make room for the second tube. 

She's a lightweight beauty and she didn't skip a beat the entire race.

Brighton Big Dog 2017

What a difference a year makes! 12 months ago Big Dog was the first weekend of a triple header that included the Swiss Grand Raid and the National Marathon Champs. I arrived prepared, fit and ready for 6 hours and the best part of 3000m of climbing. As a result I finished 10th in a high class field which included the National Champion. This year I had no competitive marathon events under my belt before Brighton and only a fraction of the mileage in my legs. I was going to have to rely on experience and determination.

My first mistake was pretty fundamental. My daughter woke me at 6.30am so we got up and had breakfast. I started the race at 12pm having eaten nothing since my morning bowl of cereal, apart from a banana. The 12 o-clock start is tricky, but an early lunch would have set me up far better for 6 hours of grueling racing. 

The second mistake was hoping that I'd somehow rediscover the form of 12 months ago. The competitive instinct meant I set off at a similar pace to last year. The reality check came 4 laps in, when after only 2hrs and 30 minutes I had my first twang of cramp in my thighs. There was still a very long way to go, so I ate everything I had in my jersey pockets, downed my bottle of water and backed right off. Laps 5 and 6 were slow as I spun my way up the climbs, but luckily I started to recover and felt strong enough to push a little harder again on the final couple of laps. 

Brighton Big Dog is undoubtably the best event I attend in terms of atmosphere, organisation and the fantastic course. The route is really one for the climbers, with several long agonising fireroad ascents and a couple of sharp, technical, rooty climbs thrown in for good measure. The reward for all that climbing is some absolutely awesome singletrack decents. It's very enjoyable and rewarding. Luckily the rain over night hadn't made much impact under the trees of Stanmer park and the trails were running fast in the sunshine.

Considering the mess I was in at the half way point I am really proud to hold it all together and make it to the finish at all. 14th out of 72 in an age range of 18 to 39 ain't bad either for an old timer 6 months from his 40th birthday.