Shan Wilson Blog

DC

2009-11-25

Hello Bikers.

The DC has come and gone,what a great race.To all those that finished very well done..it is not only far.. however the elements are an even bigger challenge at the best of times.

Having said that I personally think the biggest challenge is your nutrition...yes your fuel tank is critical to your performance and of course your oil tank is just as important and this is your electrolytes....

I have noticed that a lot of emphasis is all about your fuel but in extreme heat electrolytes is just as important.

With the end of the road season around the corner and summer abound....base seems to be the order of the day.. now is the time to do your homework on your nutritional needs for the new season and of course for the Cape Epic that will take place in extreme heat....

Nutrition is not just finding out the low down but customizing and tailor making your dose... to your own needs...for obvious reasons...

These reasons are some athletes are bigger than others and you all sweat at different rates and cope with varying loads...if however you have found your sweet spot then all is good and dont fix something that is not broken...

If you need to chat come and see me or hook up for a training camp!!!

Train smart and race hard!!!

Shan

EPIC

2009-11-17

Aspirant Epic Finishes!!

The Cape Epic is accelarating towards us and before you know it, you will on the start line.Being an experienced Epic rider and a shop keeper I have made an observation that will save you from not finishing!!They are called late changes!!!

You have just a few days till the end of November and thereafter one should minimise any changes to your Steed,shoes and the most important your race nutrition.I have people asking me daily about set up,bike changes and race nutrition.

These 3 elements should be will taken care of ASAP.. so all you have to do is focus on the work at hand and that is riding your bike.Your coach should have mapped out your training programme right up untill the start of the race for you in Pencil.Why in Pencil?? Any eventualities such as injury,illness or maybe a little break to rejuvenate the motivation,so that a few changes or tweaks can be made.

When December 1 hits you..it should be just training and becoming one with your weapon of choice...shoes and nutriton experimenting should be something of the past and of course no medalling with bike set up at all!!!!

In the next week or two make up a list of what you are not sure about and come in and see me and ask the questions!!!I will give you real life answers and if I cant get them I will tell you where to.. or come back to you!!!

Train Hard

Race Smart

Yours in Cycling

Shan

100 Miler

2009-05-18

Greetings Warriors...

I would like to draw a little forum into this blog and get some opionion!!!!

Its no news that the stage was set for the two 100milers this weekend of which one was off road and one was on road.

They cancelled the on road...not sure why...if you know let me know via the comment option... but still held the off road 100 miler.

Rumour has it that the conditions were not ideal for road racing but ok for MTB,s....

Ok people that tells me one thing...take a guess...mmmm maybe.. but put your neck out Roadies and comment....but remember I am watching you...I also road ride or call it race on the road..and was very disappointed that I could not do both and have an awesome weekend clocking a cool 300k,s of racing!!!

It is no news that Merant Botha organised the Amarider 100miler on Saturday and hats off to his team for an excellent race which was superbly organised.

A great route.. excellent water table,s.. that would rival a little rural Woollies store and wait for it ..a perfect storm which most certaily one does not have the privilege to ride in every day.

So to end off... the moral of the story is that Mountainbikers race in weather that is not ideal but of course send out the right message that the law of the jungle will prevail.This is how we will get tough youngsters to achieve in this sport.Do you think they would have cancelled a rugby game...Take note of how Farber won his 1909 Tour in a snow storm...and the 1995 Tour...This weather is the norm for Europe...Come roadies toughen up a little....

Yours in Cycling

And remember your opposition does not train in the rain!!!!!

Epic

2009-04-03

Hello Everyone!!!

The Epic has come gone and all I can say is what an awesome race.I have done all six and this is by far the best format to date.The opportunity to spend two nights in the same place is a welsome relief,even leaving your bag unpacked for another night is admin free.Knowing that you are moving on to a new venue for another two nights is great.The prologue was unbelievable with the biggest spector value I have ever seen in an MTB race in this country.So to KV I think he has the right mix for the Epic and well done to his team for yet another memorable race filled with Drama for everyone.It has certainly captured the heart and souls of the entire MTB communtity world wide.

For those of you who trained hard under the guidance of a coach,not all is lost.Keep ticking over and you will gain huge benifits from this race and use it as a platform for bigger objectives in the near future.

For those of you who have not done the Epic I feel your pain.Make a plan and get an entry and a coach and start Yesterday.

Thats it for now..however still lots of racing and blogging still to come.

If you are a twitter check out shangwilson!!!!

If you keep it in the Big Blade you dont get chainsuck!!!

Shan

Training with a Buddy!!!

2009-02-12

Hello Everyone!!!

Well it was standard practice again for a Thursday morning 4am alarm and then the usual.

Picked up Mike and a few others at Vida cafe camps bays, and then the rude awakening was about to begin.

Mike suddenly delayed our L4 start as he needed more time to warm up which was a welcome relief.Around the circle and then a rolling start up the Glen.

I usually get away from Mike around the turn, but to day and I really felt that I was suffering and he stuck to me all the way.The first pull was hard and I felt like I had matched,Mike felt pretty much the same but said he thought it was his best effort to date...However I was not convinced.

I was not to keen to continue with L4,s but rather go out and do a tempo ride however we decieded it was better to push through the rest of the workout.

This is precisely where I am going....take not of my heading "Training with a Buddy".

It would have been so easy to let myself down had I been alone.. and just gone home after the first L4 having felt so bad...however it gets even get better...training with a buddy gets one to push even harder than on your own...and off course its always better to suffer with someone than alone!!!

After the download was done latter that am, both of us recorded a personal best, on a single L4 ...and achieved a personal best average for the entire workout.

So the moral of the story is that even if you are feeling bad is not an indication that you are going bad!!!It could however mean that you are going Hard!!!Sometimes...(hence poker face)

If the workout is hard just tap off a little but complete it preferably with someone!!!It will pay off!!!

Until next time

Keep them wheels turning

Shan