Potholes and Punctures: A Cheshire Maverick Podcast: Recent Episodes
Dan and Wai
New from Cheshire Maverick CC - the everyman and woman of cycling podcasts. Whether you are old and grizzly, middle aged and flabby or young, shiny and full of enthusiasm this is a pod for you! From top tips on buying your first road bike to insights on fitness for Spring or fuelling for your first 100 and from mechanical mishaps and kit conundrums, there's something for everyone. It's not all about being the fastest of thinnest - this is simply your friendly companion in a world often difficult to navigate. Come with us as we enlist the experts to help us debunk the jargon and demystify the myths of the sport we love.Music expertly performed and produced by Nick Cavill (while 'working' from home)Ginger tea expertly provided by Jen**The term 'Bike Cave' is a Wai&Dan enterprise
Past, present and future. On the eve of CMCC's 10th anniversary Dan welcomes CMCC founder Billy and current custodian Adrian to trace the roots of the Maverick, talk about the current successes and ponder future challenges.
The Pod welcomes a new Producer - George...all this while Wai recovers from a brutal bike ride.
Wai and Dan make a return. With help from Phil Braybrooke they chat to World Masters Champion Steve Cronshaw who prompts Phil to reveal his plans for an ambitious international adventure!
At 64 Steve is an inspiration to all of us hoping to stay strong and continue cycling into our later years. Steve shares his tips on training for strength and longevity as well some ideas on nutrition and mindset.
Together the chaps chat about goals and ambitions for the coming months.
Steve's plamares include: numerous elite National Championship track titles (including elite National track sprint champion and multiple elite national medals). Steve still holds a British elite national record in two track sprint distances. He's represented GB at several elite World Track Championships and Grand Prix's.
He's won multiple World, European and British Masters sprint title in Los Angeles in 2018.
Currently Steve works a s a cycling coach in his own business stevecronshawcoaching.com and has a part time role with the GB Cycling Team as a Paracycling Development coach and has worked for the UCI as Lead Para Coach.
Also joining Dan for a chat is CMCC's Chair, Adrian Hackney who has news and plans for the club's path out of lockdown.
Something a little but different!
Dan visits Pedal Precision for a bike fit before testing it out on Cyclists Fighting Cancer's 100 mile DIY sportive. The bike fit felt great...the 100 mile challenge wasn't quite so successful!
Evie provides the commentary...kind of.
For more info:
https://pedalprecision.com
https://www.cyclistsfc.org.uk
https://www.facebook.com/events/2468437836795700
At a time when the pros should be doing what they get paid to do (race their bikes) they have taken to stomping around our local lanes stealing our hard earned and much coveted PBs and KOMs.
One rider who has found rich pickings amongst the CMCC member's Strava segments is Tom Mazzone.
Tom rides for Vitus Pro Cycling and moved to Macclesfield pre lockdown ready to race in Europe. Instead he found himself exploring the Peaks and local lanes of Cheshire.
In this edition, Tom joins Dan and Wai to explain how, with no immediate races to train for, KOM hunting kept him motivated and reveals how you could win some brand new Schwalbe tyres courtesy of his sponsors.
For more on this competition and more check out Tom's Instagram - @tommazzone https://www.instagram.com/tommazzone/?hl=en and his YouTube channel https://www.youtube.com/tommazzonecycling/
https://www.instagram.com/schwalbetyresuk/?hl=en
@VitusBikes
@schwalbetyresuk
Oh...there's also some Bicycle Bingo!
The Apex Custom Clothing club kit window is open so Dan and Wai wax lyrical about chamois pads, sizing, gilets and headwear.
Place your order here:
https://apexcustomclothing.com/collections/cheshire-mavericks?page=1
Delivery charge is £4.99 per member order or free if the order is over £100. Kit will all be delivered to Wai who will then distribute.
A short, sharp edition to welcome two new Mavericks into the world and into the cycling family.
Sunday 14th May should have been the day of CFC's Sportive, the charity's biggest event and fundraiser of the year. It can't go ahead and thousands of potential pounds have been lost️.
With over 100 bike applications for children living with cancer waiting to be fulfilled when the charity has the funds, your help is needed now more than ever!
So why not go for a ride, make a donation and maybe get sponsored. Every penny you can spare will help us to get more kids pedalling.
CFC's Richard Sailsbury tells Dan and Wai how CFC is coping with COVID19 and all about his plans to ride 101.8K (the length of the cancelled Sportive) this Bank Holiday Monday.
You can share the route, sponsor him or do a ride yourself and get sponsored...either way listen in and find out more!
For more info go here:
https://www.cyclistsfc.org.uk/
Or here:
https://www.facebook.com/cyclistsfightingcancer/?__tn__=%2Cd%2CP-R&eid=ARDv8lUuGE-vMa3MKz2ejjrd7nAieCRATgkZ8nh8drF0Mr-H6UwJ9MABwR7elD6HyaZZka7aUvJHM5oY
Dan and Wai chat to Martin - VeloTech Cheshire's mechanical maestro in chief.
Has lockdown meant you've bought a bike or dug your old steed from the shed?
Is it - or are you - rusty, dusty and in need of some TLC?
Fear not - from tyre pressure and punctures to cleats and cleaning, Martin shares his top-tips for newcomers to the sport and Dan and Wai offer their wisdom and share advise from other members of the Cheshire Maverick Cycling Club.
There's also a new challenge - how long will it take Martin and his magic thumbs to change an inner tube? Think Top Gear's 'Star in a Reasonably Priced Car' but for flats!
With thanks to Martin at http://www.velotechcheshire.co.uk/
Glenda and Adrian Trott, parents to Olympic champion Laura and ex-pro turned BC's Senior Women's Academy Coach, Emma join Sue and Phil Braybrooke whose talented brood of children includes pro rider Alex.
The proud parents talk to Dan and Wai about how it all began and the moment they realised their kids might be quite good.
They offer some sage advise to other parents whose kids have hopes of making it big and recall the stressful lows and incredible highs of life with children who are professional athletes - from crashes in far off countries, to Olympic games glory and of course...a vist to the BBC and Chris Evans' Breakfast show!
Dan and Wai are joined by Emma Trott, British Cycling's Senior Women's Academy Coach and Alex Braybrooke, currently riding pro for Swift Pro Carbon and doing a Masters in Physiotherapy at Keele University.
The pair talk about their early years coming through the ranks and how their experiences riding and living abroad in their teens has shaped their approach to life now.
There's a new game - Cycling Glossary Bingo and Emma tries to help and motivate Dan ride on rollers. If you haven't seen his early efforts have a look here: https://www.facebook.com/106416770912919/videos/760658081128749/
Richard Salisbury, cancer survivor, Director/Trustee of Cyclists Fighting Cancer, fundraiser and bike rider across America (almost) joins Dan and Wai in the Bike Cave.
Richard tells us how he and his 'Friday afternoon made chassis' dealt with childhood illness, a cancer diagnosis at 21 and an attempt to race across America.
On route we stop off at first bikes, imaginary Italians, a charity that changes children's lives, pyjamas, lycra and plans to conquer twenty of the Peak District's toughest climbs...in one day.
Life is about perspective and Richard provides it in bucket loads...buckets that can be filled with your donations: https://www.cyclistsfc.org.uk/
AND: if you've missed out in the ballot there's also a way to enter Ride London and raise more money for CFC.
https://www.instagram.com/cyclistsfightingcancer/
https://www.facebook.com/cyclistsfightingcancer/
https://twitter.com/CyclistsvCancer
On International Women's Day Dan and Wai swap the sanctuary of the Bike Cave for a noisy ice-cream parlour.
They chat to three inspirational women about why they started cycling, what they love about it, what might put other women off and why wearing knickers isn't always a great idea.
Dan and Wai are joined in the Bike Cave by two expert guests - people who actually know what they are talking about: Rich Lang, ex-pro and the founding father of Spok'd an online coaching platform and Peter Gascoigne, one of British Cycling's Strength and Conditioning coaches and gym guru to the GB squad.
On offer are:
- top tips on getting faster, fitter and stronger on and off the bike.
- an insight into Wai's bid to go pro.
- Dan getting outed as he tries to fudge his times up The Brickworks.
For those listening in the shower, bath or on the loo, here are some notes and relevant links:
Rich Lang: Spok’d - https://www.spokd.com
● Weight loss per week is 0.5-1% of body weight per week = 1 to 2 pounds = 300-500 calories per day
● Overdo it, it will have a knock-on effect with your hormones
● Looking to lose weight
○ Weigh every self every day / track trends
○ If the doesn’t shift, only adjust about 12-14 days
● Iron levels for women are super important
NUTRITION/EATING/FUELLING – HOW IMPORTANT? ADVISE?
Nutrition is hugely important to performance.
Top line guidelines -
● Protein – 1.2 – 2 g per kg – this would be pushed higher when in deficit – increase the chances of retaining muscle mass
● Fat 1g per kg per day – no lower than 0.4 per kg men / 0.6 per kg women
● Carbs – dependent on the amount of you exercise
○ Pre - 1-4 g per kg from 2-3 hours before
○ During – 30 to 90 g per hour
■ < 45 mins – don’t need anything
■ 45-75 mins – small amount
■ 1 to 2.5 hours – 30 to 60 g
■ 2.5/3.5 hours = 90 g
○ Post – solid meal with a protein source w/carbs – your muscle
● Hydration – Aiming for 200-250 ml of sodium per litre and may increase in hotter climates
With the guidelines in mind -
● Establish your baseline - don’t change anything to start.
● Practice in training – never introduce anything different within race
PETER GASCOIGNEhttps://www.youtube.com/watch?v=2mROpewU414&t=190s
This video has the key exercises from a home based gym perspective.
Ideas for “Pre-ride” (or it can be post ride!). Back and hip focused mobility exercises followed by some lower level core work.
https://youtu.be/6u7QQiZBXto
https://youtu.be/aPKFmsTrnEg
https://youtu.be/uzrQ_CzN7Ic
https://youtu.be/Ito6pclZrXY
https://youtu.be/hJsvOPpX9x0
https://youtu.be/J7ph4iVY8iA
https://youtu.be/lRznfmXGbAU
The very first edition of 'Potholes and Punctures'. Wai and Dan take refuge from a leaky bathroom in The Bike Cave to introduce this all new Podcast from the Cheshire Maverick Cycling Club. Why? What? Who? Plug in the pod and find out what all the fuss is about.