I’ve come up with some alternatives to on the trail training during the dangerous icey weather.

I decided I needed to get specific. Try and find the little details and get an edge. My thinking; when multiplied by 6-7 hours of riding for 7 consecutive days the little things are suddenly going to get much bigger.

One-handed Clapping

After several 10 minute descents in the race, I’m expecting a fair amount of arm pump, the downhills will be certainly aid recovery but I’ll still be working up a sweat and I don’t want a bit of arm pump to slow me down.

Training:

Doing a one-handed clap consecutively soon builds up a bit of forearm lactic acid. Try a minute on one hand, then change and repeat. Try and keep form and make a sound. The Guinness world record for ‘most consecutive one-handed claps by an individual’ is 310.
I’m not quite there yet.

Hot Yoga

Cape Epic mid race temperatures range from late 20’s to mid 30’s. Going from Britain’s cold snap to those sorts of figure is bound to be a shock.

Training:

Yoga studios are springing up all over town offering a style of yoga called Bikram. You perform 26 posture over 90minutes in a heated room. I’m not super flexi but the classes are aimed at beginners. The room is usually heated to about 40 degrees and it very humid. But after a few, I’ve started love the heat.

Bathroom Rollers

I want to try and exercise in a warm environment just to see how much water and liquid I need.

Training:

Shut all the doors and windows in the bathroom. Turn the towel rail on. Ride an interval session for 1 hour. It didn’t smell too go afterwards and the mirrors steamed up instantly but least I didn’t have far to travel to take a shower.

Children’s Sandpits

All London based Cape Epic rider were treated to an introduction and riders from previous races attended. A couple mentioned the long sections of sand. The sand robs you of all speed and momentum. Your front wheel can dig in and flip you off the bike.

Training:

I know from riding a cross bike in sand is rather squirmy. Find a long jump sandpit in a public park. They are surprisingly common. I also found a bit loop of sand in another and I’ve been riding around and around in it. To get a feel for the right gearing and what sand can be like.