Under Gareth’s supervision Matt has done fantastically well in his training & preparation for this event. I’m sure everyone will join us in wishing him the best of luck.

Follow Matt’s progress at www.twitter.com/mattbailey75

With that in mind Gareth is now on a strict diet to rip down to his racing weight. He is now on week 2 of the diet & has so far lost 7lbs or 3kg! All this in 7 days.

Keep checking in to see how the preparation is going & also to follow his blogs during race week.  

James & Gareth Attack in a build up race at Goodwood!

 Friday 18th June

Today I had an NLP session (neuro-linguistic programming) with Craig Thompson to help me get in the right head space for the race. What a fantastic session! We worked on removing any negative issues & doubts I have. So far I feel much more positive. I would highly recommend this to anyone with a big goal ahead of them. Bring on June 30th!

 Sunday 27th June.

For those that are interested apart from my daily updates during the Ras, results

can be found on www.cadencecycleracing.co.uk. Now off for a final light training ride before England V Germany!

Wednesday 30th June.  Stage 1 – Prologue

There was a slight course change which played into the Team’s hand nicely.  Team Leader, Clive Nicholls, found himself in Yellow after the first stage.  So the Team is happy, and it’s a job well done.

Thursday 1st July.  Stage 2 – Hilly Road Race

Due to mechanical problems, Gareth Batson lost quite a bit of time on this stage.  The rest of the boys finished in the bunch, narrowly avoiding a big crash.  Clive just losing the jersey by 13 seconds to the stage winner.  Will keep you posted.

Friday 2nd July.  Stage 3 – Team Time Trial

Although this was the focus for the Team, Gareth started with a very tight chest and, unfortunately, was dropped on the first big climb.  But overall, the Team went on post a good time with the only three remaining members.

                                   Stage 4 – Hilly Road Race

Sadly, Gareth has abandoned the race at the top of the first major climb with respiratory problems.  Clive, James and Tom went on to complete a very tough stage.  Well done Team!

Stage 5 : Road Race

This was probably the toughest stage of the race. 2 climbs both of 3km plus. Tom attacked hard on the first climb and forced a break but unfortunately the leader of the race was too strong & beat Tom over both climbs. Tom ended up finishing in the front group with Clive in a bigger group a few minutes back. James found this stage very tough & ended up losing 20 plus minutes finishing in the final group on the road with anyone behind being disqualified for falling below the time cut-off.

Stage 6: Flat Road race with mountain top finish.

This race has really taken it’s toll with only 83 out of the original 102 riders starting!

The bunch stayed together for the first 10 miles then both Tom & Clive attacked with Tom yet again forcing a break, this was however dragged back by the start of the climb which was very windy & wet. The yellow jersey wearer Mike Smith of Team Corley cemented his lead with a very convincing final stage win with Tom finishing first of the Wycombe team. Clive & James finished together a little way down.

The final General Classification placings for the team are : Tom Crouch 28th @8mins 19 sec down

                                                                                                       Clive Nicholls 46th @ 16mins 11 secs

                                                                                                      James Norris 73rd @ 38mins 9 secs

                                                                                                    Gareth Batson DNF.

All of the team would very much like to thank Scott ( team manager) for his superb support during the race. Also Gordon & Margaret Wright (High Wycombe CC club president & secretary respectively) for coming down for the whole race & also giving much needed support.

Gareth’s final comment:

Although I’m very disappointed to have had to pull out with my breathing issues (yet to be diagnosed) it was a great experience. I really must give my congratulations to Tom, Clive & James for completing a very hard stage race! As  individuals & as a team we will now be looking for our next racing challenges….watch this space!

Gareth

What is holding you back?

Is there something in your way preventing you from reaching your goals?

Is your fitness improving or is it caught in a merciless cycle?

A consultation with CynerGy Personal Trainers will help you identify the areas where you are falling short.  We can tailor a fitness programme around your available hours to streamline your route to those
goals.

Here, CynerGy’s Gareth Batson is racing to success in a recent Team Trial Cycle race, one of his key goals for 2010.

Don’t resist, energise your training – CynerGy Personal Trainers 07951 659728

It’s still painful but the secret (as Gareth is constantly shouting at me) is to BREATHE, deep long breaths, steady and from the belly.

This obvious technique takes time to master and comes with time but deep steady breaths oxygenate the blood and dispel the lactic and toxins out – its controlled and I’m finding by adopting this technique I am caging the inner brat who is constantly telling me to “stop of your going to die”.   The very fact that Gareth said the session was excellent told me I’m improving every week , the man does not give away compliments like a free newspaper , they are rare and like pay rises occasional , either way to hear that when you’re the other side of the pain feels good.

As well as the physical improvements I’m seeing I’m also breaking into new psychological ones. You don’t get this in a gym membership, you won’t find it in a magazine and the internet’s full of good and bad information. This is why I can say 100% that having a personal trainer can make a huge difference.
I was told by Gareth to stop taking sugar, I scratched my head thinking I could ration its but in the end that approach is too liberal. I have had no sugar in drinks for 7 days, I don’t miss it and I don’t want it and I feel a lot better without it, aah the power of a personal trainer!
My whole outlook to training, diet/focus and mental aptitude has changed – the results of this will be out in a few weeks but I am very confident with the fact and actuals in front of me that I will be very happy with them.

This week’s session focused on spinning and efficiency on the bike (as I had a RAMP test planned for the next day).  I spent 5 mins at a high cadence gradually moving my heart rate up to my Threshold for 35 mins. The session was very interesting as I learned a great deal about my pedalling action and how I could control my power output by being more efficient in my pedal stroke. It wasn’t that easy a session though – they never are. After 30 mins of Bike focused efficiency and heart lung action I got down to some core work to strengthen my middle torso and work off the blubber.   A great session where I’m starting to see (as is Gareth) a real turn round in my performance – so this is great motivational news.

Also I discovered a great food tip this week (See our Nutrition Advice) – as advised by Gareth. I live in a busy house with children this means you are often faced with BAD FOOD temptations – being a weak male I will often give in and take that temptation. The way to combat this is to replace those temptations with GOOD FOODS like NUTs and seeds.
I now eat pumpkin seeds in the same way I would habitually east crisps – it’s the best thing I have done to date diet wise – seeds are so good for you, oils, the right sort of energy and protein, plus you get the feel good factor ok knowing you are taking in good fuels.
The rest of this week is rest!

see the Client Diary section of our website

Nuts and seeds are concentrated sources of protein, fats, B vitamins, vitamin E, iron, magnesium and other minerals. Some of them contain omega 3 fatty acids and as such can help to improve the balance of cholesterol and the blood lipid profile and reduce the risk of heart disease.

They are best consumed in limited amounts if weight loss is desired or if digestive difficulties are present, however in these situations the nuts and seeds rich in omega 3 fatty acids (flaxseed, walnut, chia and pumpkin seed) may be beneficial as these fats can actually improve metabolism.

Almonds are very high in minerals including calcium, magnesium, potassium and iron and are the only nut that is alkaline forming in the body. According to Ayurvedic medicine, almonds nourish the vital energy of the body.
Almonds are also thought to contain a compound that is anti-carcinogenic and for this purpose it is recommended that six almonds are consumed daily.

Brazil nuts are rich in the sulfur containing amino acids and selenium. Selenium has an important function as an antioxidant and is involved in immunity.

Flaxseeds are the richest source of omega 3 fatty acids and thus help to improve immunity and reduce high cholesterol. When taken in the form of flaxseed meal they effectively prevent constipation and are a source of lignans – compounds that have antitumour and antioxidant properties. Flaxseeds also help to balance estrogen levels.

Hazelnuts are very rich in calcium, magnesium, iron, potassium, phosphorus, folic acid and vitamin E. Hazelnuts act as a general tonic and strengthen the stomach.

Macadamia nuts are very high in fat and can contribute to weight gain if consumed in excess. However in moderation they can help to improve the balance of cholesterol due to their abundance of monounsaturated fats. They are also very low in carbohydrates and as such are suitable for low carb diets.

Pistachio nuts are considered a tonic for the whole body in Ayurvedic medicine. They purify the blood, lubricate the intestines and can be used for constipation.

Pumpkin seeds are known for their effects against intestinal parasites especially roundworm and tapeworm. Their high zinc content may explain the value pumpkin seeds for the treatment of impotence and prostate enlargement.
Pumpkin seeds are also a valuable source of omega 3 fatty acids.

Sesame seeds are very high in calcium and are a good source of magnesium, niacin, vitamins A and E, protein and unsaturated fats. In the form of tahini (sesame seed paste) they provide the richest and most bioavailable source of calcium.

Sunflower seeds are high in protein, unsaturated fats, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc, B vitamins, and vitamin E and are one of the rare plant sources of vitamin D.

Walnuts are high in protein, iron and contain omega 3 fatty acids. They can reduce inflammation and pain, lubricate the lungs and intestines, and nourish the brain and adrenal glands.

I’m pretty motivated for my coming session which will be mostly on the bike especially as I’m told I will be upping the ante.

So the journey has begun I will keep you posted on my training , how I get on , how I succeed and where I fail either way in this blog I hope to have you laughing , crying empathising and maybe even motivate you along the way ….