Issue 7 vol 5 aug 17 procycle digital

India’s only lifestyle bicycle magazine

Volume 5 Issue 7

KARENG / 2016 / 68421

August 2017

Rs. 100/-

d

lusive M e Exc

ar tner aP di

Want to be a climber?

Crewing up for Success Health-Check for endurance prepare for Ultra

Official a n

Inside

Cycling Federation of India

R

InThisIssue 04

CFINews India at Commonwealth Youth Games, Bahamas

04

IndustryNews Rumble in the Jungle Review: Hutchinson Road & Mountain Tyres OBITUARY - Jaspal Singh Virdi Executive Profile

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ProCycling BBCh Downhill Race India at RAAM 2017

08 10

PlanetSaddle Crewing up for success Want to be a climber?

Get that Malanadu experience

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14 16 18

CityTalk Breathtaking Bir Billing And the Ludhiana pedallers

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18

PIC FEATURE PureFix India

21

Triathlon corner: Preparing for Ultra From the coaches diary

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HealthWise Health-Check for endurance

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26

ToyCentral Tubeless from Stan’s

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Tune your bike! Tweak your heart !

Maintain your cycle, so that your cycle maintains you!

Trained Technicians.

State-of-the-art Equipment.

Genuine Parts.

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#226, 1st Main Road, Service Road, Domlur, 2nd Stage, Indiranagar, Bangalore - 560 071

+91 80 25501967

+91 80 2535 2004

Contact us for more details at torquewrench@procycle.in

/procycleindia www.procycle.in

Editor’sNote The CRANK with ProCycle Team Managing Editor and Publisher Vikram K Limsay Invitee editor Onkar Singh, Secretary General CFI and ACC Edit Desk Dr. Meera Velankar Sumana Srivastava Trackside Editor - Triathlon - Deepak Raj Creative and Design N. Chandru Contact editdeskcrank@procycle.in subscribecrank@procycle.in advertisecrank@procycle.in Operations Rahul kavaseri Expert Test Team Pranit Hemant Issue Contributors Divya Tate Ashish Sood Mayank Tripathi Miten Thakker Sachin Palewar Dr Aashish Contractor All Rights Reserved By ProCycle and Sports India Pvt. Ltd. Corporate Office and Showroom 226, 1st Main Road, Service Road, Domlur 2nd Stage, Indira Nagar, Bangalore – 560071 Tel: 080 41161902, +91 95380 66695 Website www.procycle.in Follow us on Facebook: @CrankwithProCycle https://www.facebook.com/CrankwithProCycle/ Cover Pic Sudhanshu Verma, Chetan Singh Rathore Location: Nahargarh Fort Jaipur, Rajasthan Tour Of Aravallis , Yinkwan Chen, Supratim Pal Anurag@Team Amit Samarth Ludhiana Pedallers Club Back Cover Sudhakara N, Srinivas G @RAAM 2017 Printed By Print 2 Last Solutions

Dear Readers Another power packed edition from CRANK But before anything else, we express our profound grief on the untimely passing away of two active members of our fraternity. Jaspal Virdi, who did so much to promote urban cycling in Nashik and MTB talent Ajay Padval, who has even graced our cover in the past.

We have been a little concerned of late about riders and their health. Especially endurance riders pushing the limit. If you are pushing the extreme it is advisable like any sport to be aware about your vitals. We bring to you our chat with Dr. Aashish Contractor and urge you all to read up.

I welcome aboard Ironman Deepak Raj as our Trackside editor - Triathlon. Deepak perhaps has the widest experience in Triathlon in the country both as a participant and coach. We will run a regular section and you can draw upon his experience.

The Tour is on in France and we will get you a detailed report in the next issue but its been one hell of a great race so far.

With a great season for Indians at RAAM the importance of crewing is coming to fire.

Read up, we suggest you aim to crew and for those aiming for the polka dots in your community we bring to you a short list of some great climbs around the country.

Till we meet again.

CIAO! Vikram K Limsay Managing Editor and Publisher

Photo of Indian Team for Bahamas

CFINews

India at Commonwealth Youth Games, Bahamas

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ndian Junior Cycling Team comprising of 2 boys, 2 girls & 2 team officials will represent India at the 6th Commonwealth Youth Games scheduled to be held at Bahamas, from 18th to 23rd July 2017. On the basis of their past performance in the National Cycling Championship and various trials conducted by the federation, these junior riders were selected to represent the Country for these prestigious games being organised for the first time in the North American continent. The following riders & officials have the honor to take part in the said games and CRANK wishes them all the best

• • • • • •

Mr. Anil Manglaw – Haryana – Cyclist Mr. Dinesh Kumar – Orissa – Cyclist Ms. Vaishanvi Gabane – Maharashtra – Cyclist Ms. Megha S Gugad – Karnataka – Cyclist Mr. Prabhat Chandra Pandey – Uttarakhand - Manager Mr. Achhru Pal – Chandigarh – Coach

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CRANK with ProCycle AUGUST 15TH, 2017

The first Brompton was designed and built in London 40 years ago, and it is still the city that inspires us most. Every Bike is still hand brazed and assembled at our factory in the capital.

Made for socialising Made for meet ups with friends and quick cafe stops

MADE IN LONDON

This year we present the disc equipped SCULTURA DISC models following the SCULTURA with regards to stiffness, comfort and performance whilst adding the constant all-weather braking performance to the mix. Equipped with 160mm discs and (through axles on all carbon models) the new SCULTURA DISC range will be of interest to all road riders who don’t make their ride dependent on the weather forecast.

SCULTURA 4000 DISC MRP : ` 1,70,490/-

SPEED 22 FRAME Scultura CF2 disc 12 FORK Scultura Carbon CF2 Disc 12 BRAKE Shimano RS505 160 CHAINWHEEL Shimano 105 50-34 DERA-F Shimano 105 D DERA-R Shimano 105 SS FREEWHEEL Shimano CS-5800-11 11-28 SHIFTER Shimano 105 disc RIM Merida comp 22 disc pair

IndustryNews

Review

Hutchinson Road & Mountain Tyres

H

MOUNTAIN: Python 2

utchinson has introduced a fairly big line-up for the Indian market with 9 tyre options for Road &11 for Mountain, 2 for Junior/kids bikes & 5 for City/Hybrid Bikes & multiple options of Tubes, Parts & Kits. The Tubeless

tyres and tubeless kits are also part of the

lineup. The entire range of Hutchinson tyres are made in France MOUNTAIN in a factory located 160km south of Paris. Hutchinson is proud Python 2 to have a vast history of with them with their tyres being ridden by many great riders like Louison Bobet & Alberto Contador.

After 22 year’s after its first introduction of the tyre & if there were any tyre worth mentioning to have stood the test of time it would be Hutchinson’s Python. The Python’s have an alternating thread pattern, the centre knobs are connected by a zizzag thread that maintains rigidity. The design of the centre knobs of the tyre 295g for a tyre that is not just tough & light is tightly spaced causing it to ride fast but most importantly comfortable.

& quiet rolling on the pavement. The transition knobs are designed to face The tubeless feature of this tyre eliminates backwards to help maintain traction if the possibility of pinch flats & the Protect the bike is working its way onto a tight Air MAX latex sealant required for this tyre corner with its consistent & reliable is exceptionally light & it does a great job ROAD: FUSION 5, Performance, traction. The tyre is available in both when it comes to sealing any Tubeless tubeless & tube-type. The tyres weight holes in the tyres caused by about 740g for the 29in 127TPI Tubeless the likes of thorns & glass. This The Fusion 5 is the successor of the Fusion & 751g for the 66TPI Tubeless Hardskin tyre is an overall performer, 3, the tyre weights 190g with a thickness of

versions & the tube-type with 33TPI weight developed for both gravel & 1.2mm. The tyre has Kevlar reinforced 127 After 22 year’s after its first introduction of the tyre & if there were any tyre worth mentioning to have stood the test of time it would be about 695g (26in), 720g (27.5in) & 770g pavement ride conditions & TPI casing which provides it better puncture Hutchinson’s Python. The Python’s have an alternating thread pattern, the centre knobs are connected by a ziz-zag thread that maintains rigidity.

(29in). The tyres are best suited for XC & if you’re a rider looking for resistance & wear, the tyre The design of the centre knobs of the tyre is tightly spaced causing it to ride fast & quiet rolling on the pavement. The transition knobs are designed trail type of rides, the tyre grips well which an ultra comfortable ride & claims to have 18% better to face backwards to help maintain traction if the bike is working its way onto a tight corner with its consistent & reliable traction. The tyre is available in both tubeless & tube-type. The tyres weight about 740g for the 29in 127TPI Tubeless & 751g for the 66TPI Tubeless Hardskin versions & also adds up to braking efficiency, unlike is already on an existing 28mm tyre or I rolling, 22% more durability& the tube-type with 33TPI weight about 695g (26in), 720g (27.5in) & 770g (29in). The tyres are best suited for XC & trail type of rides, the tyre grips many tyres the Python’s do not grab dirt or looking to change to one, we’d say this has 10% more grip. The well which also adds up to braking efficiency, unlike many tyres the Python’s do not grab dirt or sand & throw if against the rider which so it keeps sand & throw if against the rider which so it would be the ultimate pick.

Fusion 5 Performance is your bike & gear a lot less messy. keeps your bike & gear a lot less messy. available in 25mm tubeless HUTCHINSON India Line-Up (700x25c).

HUTCHINSON India Line-Up

FUSION 5, All Season The Fusion 5 All Season would be the best option for the weekend riders. It is available in 25mm clincher (700x25c). The tyre weights at 210g and the casing is 1.6mm thick. The tyre features threads designed for winter & wet conditions & a new developed compound that enhances durability & grip.

Sector 28, Tubeless The Sector 28 was designed by Hutchinson for their pro teams, specifically for the prestigious Paris-Roubaix and the famous cobbled stone tracks. The tyre weighs just

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CRANK with ProCycle AUGUST 15TH, 2017

ROAD

MOUNTAIN

Model

Dimension

TPI

MRP (Rs.)

Model

Dimension

TPI

MRP (Rs.)

Fusion 5, Performance Road Tubeless

700x25c

127

5,495

Python 2 XC Tubeless

29x2.10

127

4,495

Fusion 5, Performance

700x25c

127

2,995

Python 2 XC Tubeless

29x2.10

66

4,495

Fusion 5, All Season

700x25c

127

2,995

Black Mamba XC, Tubeless

27.5x2.00

127

4,495

Sector 28, Tubeless

700x28c

127

5,495

Python 2

26x2.10

33

1,995

Equinox 2

700x25c

66

1,995

Python 2

27.5x2.10

33

1,995

Equinox 2

700x23c

66

1,995

Python 2

29x2.10

33

1,995

Nitro 2

700x25c

33

1,195

Rock II

26x2.10

33

895

Nitro 2

700x23c

33

1,195

Iguana

26x2.00

33

995

Quartz

700x23c

66

695

Cameleon

27.5x2.00

33

995

Cameleon

26x1.95

33

595

Rumble in the Jungle is Sri Lanka’s premier mountain bike stage race, takes riders from hot and humid jungles, through mountain hugging tea plantations and across the islands highest plateau. It’s a ride through tough mountainous terrains, racing with wild elephants, leopards, snakes and international pros along a distance of 272kms in 4 days of pure MTB racing in the Sinhalese land. The race features a varied terrain ranging from Muddy jungle trails, rocky jeep roads, tea plantations, steep concrete climbs, high mountain plateaus, river crossings, and waterfalls!

Profile

Akshit Gaur

C

RANK met up with budding talent Akshit Gaur a young and energetic rider from the hills and his spoils in the international MTB racing circuit. We find his story so far of admirable determination and perseverance and are sure there it is a brilliant career budding up there Akshit is from the mountains of Himachal, where cycling wasn’t too popular when he was kid. Like many other hill kids he was put on the wheels by his fond grandfather from where his journey began.

“It must have been something special from that moment I loved it so much that I never left a chance to ride a bike.”

In 2015 at the age of 15, he got handpicked by HASTPA (Himachal Adventure Sports & Tourism Promotion Association) during one of their school programs in St Edwards, Shimla. That proved to be a turning point for Akshit. “I got to know what MTB really was and

OBITUARY We are CRANK are deeply saddened by the passing away of Jaspal Singh Virdi (38) President of Nashik Cyclists Foundation.

We’ve interacted with Jassibhaji several times and we were amazed at his commitment to the cause of cycling and the missionary zeal with which he wanted to make Nashik the cycling capital of the country and a cycling friendly city We are in shock and are at a loss of words. We will miss you JassiBhai and am sure your legacy will motivate cyclists in Nashik and other cities. Farewell brother. RIP With profound grief we mourn the death of the one of Indias leading DH riders Ajay Padval. We join the larger cycling community and specifically the DH community to mourn this loss.

RIP bro..the heavens are waiting to be shred.

the fact that it was an Olympic sport ! I first peddled and learnt the ropes in the company of my mentor and coach Ashish Sood and progressed to my first International gig amidst the tea plantations in Sri Lanka within two years” In 2016 Akshit was on boarded by Hero Cycles as the youngest member of their Hero Action Team. Soon he was on the podium winning the student category in the Hero MTB Shimla, which paved his path for a career as a MTB rider. “I was elated because I won not just the student’s category but was also placed 2nd in the overalls. That moment made me consider taking this sport professionally”.

This year Hero Cycles and HASTPA offered him to race at The Yak Attack’s Rumble in the Jungle in Sri Lanka. It was to be his first international race alongside big names like Cory Wallace and Sonya Looney. Akshit remembers his first few moments as “very nervous” in this august company. But once the race began he enjoyed his performance and was received with a huge applause at the finish line. Though he finished 10th overall his performance was appreciated by Cory (the winner) and by Nick Craig (Olympian).

Cory even shared his training plan and encouraged Akshit with giving valuable advice.

It was a dream, “Everything went perfectly and I was there at the race, standing along with the greats, Olympians and world champions. Honestly, I didn’t set high expectations. I spent a lot of hours watching videos to see them ride and get some insights that I could add to my training regime”.

We wish Akshit the best and are certain all this experience and knowledge will keep him in good stead

Executive Profile Mr. Prashant G Kulkarni has joined Starkenn Sports Private Limited as Vice President – Sales, Marketing & Retail. Earlier Mr. Kulkarni was associated with corporates like Tatas, Pepsi etc and has worked on assignments in India and abroad. He will have overall responsibility for trade sales, retail sales, marketing and operations at SSPL guiding the fortune of the Starkenn and Giant brands in India

CRANK with ProCycle AUGUST 15TH, 2017

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ProCycling

It’s all downhill from here BBCh Downhill Race

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f cyclists are a breed of sporting masochists, then downhill bikers are a league unto themselves. After all, it isn’t every day when a person decides to bike down steep and rough terrain while also performing dangerous jumps.

That’s exactly what 34 brave (and perhaps a little crazy) men and women did on June 18th, 2017 in BBCH’s fifth race of the season – the downhill mountain bike race.

The stage was the rustic Avati Hills on Nandi Hills Road. The participants, both nervous and excited showed up with their mountain bikes to take up the challenge. The field was set at 14 in amateurs, 9 in elite, 3 in women and 8 in the under-18 segment.

The race was a time trial event and the participants started at intervals varying from 30 seconds to three minutes. There were two rounds; a seed round to decide the participant start order and the final round to decide the winners. The rider who had the lowest time was declared the winner.

For the riders themselves, it meant traversing through a rather dangerous terrain and of course, occasionally showing off their skills. Since DH occurs in steep terrain, it results in speeds much higher than what one would find during cross-country racing.

The race saw some extremely committed and passionate rides take the trail full throttle. One of the riders even had a wheel come off in the middle of the race but he pushed his bike all the way to the finish line instead of giving up. And then there was Harit Noah, whose bike suffered a flat but rimmed it to come third in the Elite category.

Winners Piyush Chavan, (team SCOTT Sports India), was at times just a

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CRANK with ProCycle AUGUST 15TH, 2017

blur during the race having completed it 1:47.17. He was also the winner of the Elite category. Rajat Kini (Independent) came first in the Amateur category clocking in a time of 2:14.36 and Rishabh Gowda (Team Rage) was adjudged the first in the U-18 category (1:51.46) and Sowmya Urs, (Team Wheelsports) was the winner in the Women’s category having completed the race in 3:56.99.

Some other stand-outs during the race were Izak Spies from Team CrankMeister who finished in 2:19.87 in the Amateur category and Nilesh Dhumal from Ciclo Team Racing who came second in Elite with a timing of 1:50.15.

India at RAAM

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onsidered as the toughest race in the world, RAAM (The Race Across America) with a 36 years legacy had some spectacular performances by the Indian participants this year. It’s a 3000 miles of hard ride, traversing 12 states and gaining about 175000 ft in elevation. With just about 30 percent finish percentage, it’s nothing but a beast. It has 8 different categories and allows cyclist to ride solo, team of two, four or eight in relay. The 2017 edition saw 566 participants from over 35 countries. After the success of Mahajan brothers in 2016, who were the first ever Indians to finish the race, also inspired a higher participation from India in 2017. 3 solo riders and a team of 4 this year represented India It was one of the most successful years for India at RAAM. Of the three there were 2 finishers in the solo category and 1 team finish “After several attempts, we were happy to see, not one, but two, cyclists from India complete Race Across America. We look forward to seeing more cyclists from India, both soloists and teams, participant in future RAAMs.” said Mr Jeff Magnuson Race Director RAAM when CRANK connected with him We give below a profile of the finishers and hope other get inspired and take lead in more such endurance races

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CRANK with ProCycle AUGUST 15TH, 2017

Srinivas Gokulnath Srinivas (timing 11days 18hours 45minute) a self-funded participant got a huge support from his workplace. He was ecstatic at the finish line and said “after RAAM, let me soak in the feeling of becoming first Indian to finish solo and take it little slow before aiming for something else”, he smiled and added “RAAM 2017 for me was about sticking to my training plan and spending maximum time on saddle and executing what was told by my coach. Out of 11-member crew that is one of the smallest, 7 were my close associates including my wife and they wanted me to finish this race. Other technical qualifications were that way secondary. This race demands so much that I was not thinking about anything except racing gracefully!!”

Dr. Amit Samarth Dr Amit Samarth (timing 11 days 21hours 11mninutes) also finished the race to be the first Indian to

complete the grueling race in his first attempt Dr Amit Samarth was using three high-end SCOTT bikes. Amit wants to now promote active lifestyle and is in a process of building his own endurance sports academy in Nagpur for training promising athletes for endurance races and triathlons.

Team Sahyadri Team Sahyadri, a group of four riders, finished the race in 8 days 10 hours and 16 minutes. All the riders of this team were crew members for last year’s race for Mahajan brothers who became first Indian RAAM finishers in team of two in 2016. This year it was reverse with brothers crewing for them, this team had solid experience and understanding of RAAM. The team was represented by Rajaendra Nehete, Ramakant Patol, Sandeep Shewale all Doctors and rider Pankaj Marlesha

Award Categories in RAAM 2017 ThePete Penseyres Award for the fastest solo male finisher Seana Hogan Award for the fastest solo female finisher, King and Queen of the Mountains King and Queen of the Prairies Jim Kennedy Trophy - Awarded to the fastest team each year.

Jim Pitre Cup - Awarded to the fastest team comprised of racers from a single organizational entity Rookie of the Year Armed Forces Cup Bike Club Cup Collegiate Cup Emergency Services Cup Ian Sandbach Award –solo racer for sportsmanship Lon Haldeman Award – Solo racer who raises the most money for charity.

Lee “Fuzzy” Mitchell Award – Awarded to the most outstanding crew.

CRANK with ProCycle AUGUST 15TH, 2017

11

PlanetSaddle

Crewing up for success

“

Crewing can be tougher and more challenging than racing itself” and that’s not just a quote. Endurance cycling is a mental sport of the highest level. Riders doing 1000 KMs plus are not an ordinary bunch, so the crew supporting them also has to be extraordinary.

In this edition, CRANK caught up for some real insights with old timers like Divya Tate, who has crewed for almost 5 years now at RAAM and other prestigious Ultra Cycling races around the world and also runs the Deccan Cliff hanger, a RAAM qualifier; Miten Thakker a certified cycling Coach and the founder of Cyclozeal who regularly crews his mentees and the new kid on the block, Sachin Palewar, Founder of Cycle Safari, organizer of Tour De Satpura, who crewed for Amit Samarth, one of India’s solo RAAM finisher this year.

It is important to have the right mix of talent, experience and skill in your crew. A typical crew has roles for a driver, mechanic, physio, nutritionist, cook, cleaner, coordinator, and motivator and of course the cheerleader. Each of these roles is important, irreplaceable and interchangeable and ideally every team member should be able to perform them all. It is best to access past participants and spread the word on social media to find the right crew. Even friends and family are a great option, as they are your support system anyways.

Having a few locals on the team can save a lot of efforts too.

Remember crewing is not just technical but also administrative like logistics, staying away from work and home, ticketing, visas on time, living under the hood and food.

assign roles and responsibilities and most importantly select the team leader. The leader has to be unanimously selected and others have to agree to a single chain of command flowing from there.

Certainly not for worshippers of democracy!

As Divya Tate puts it “Its all about communication and leadership finally. Like in every group the crew has to negotiate complex group dynamics and that too in a close proximity over a long period of time. Imagine a Big Boss like situation! In the end crew that gels well performs well“ Once the crew is finalized its time for rider registration. Proper budgeting is crucial, ultra-events can be expensive especially overseas crewing. For example in the RAMM depending on your crew size you could either boot strap around INR 20 Lakhs or go high. Everything needs to be accounted for and should be thought through; be it tickets, stay, food, equipment, parts, and everything else including the training plan & nutrition.

Simulation or a mock drill is the final validation before the race and helps the crew identify and fix point of failures and It is also an opportunity to understand each other better. Some teams do it locally, identifying places that offer similar conditions and some camp out at the race location to understand minute details about the terrain, elevation, weather conditions, convenience store locations etc. Like the Mahajan Brothers, in 2016, trained at the Kasara Ghats, 20kms off their home town, while Amit Samarth’s team even camped and did multiple recces and ended up spending about 2 months in the US for RAAM 2017.

Once the crew is finalized, it is time to draw up a detailed plan,

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CRANK with ProCycle AUGUST 15TH, 2017

Ironman Deepak Raj

The biggest issue for crews is sleep deprivation and the resultant paranoia.

As Sachin quotes from his recent experience, “Amit always came up with strange demands. Once he wanted Häagen-Dazs ice-cream at 2 AM; with no sign of humanity, so we called the follow-crew, who had just gone off shift; he said he is doing support so can’t do it; he was definitely dreaming”

On an average teams prepare for 3 to 6 months. It is crucial for the crew to acquaint themselves with the race rulebook to have a clear understanding of the law of the land, penalties and cutoff times, distances between support stations and this is crucial if the race is outside of home territory.

Miten recommends that the Ideal ratio is 6 crew members per rider working in two different shifts. At least two cars, one dedicated for the rider and other as back up auxiliary vehicle. The most common way is the leap-frog way, where the crew goes ahead and waits for the rider by keeping an ideal distance to ensure they are reachable in emergency easily.

Once the race starts, It is all about the rider and his wellbeing. The crew is like his world. They are everything from cook to cleaner, masseur to mechanic.The crew needs to constantly perform basic bike check every time before rider mounts on the bike e.g. air pressure, brakes, gears, safety lights, apart from fixing mechanical issues and flats.

Most crews tank up on jokes, scream out loud, some show off their bad dance moves and some play blaring music to keep them going. Divya remembers one such incident. “One of my funniest moments was introducing Bhangra to the rest of the crew and racers during one of the boring patches of RAAM, in Kansas. We blasted Daler Mehndi from the car loudspeakers and with bad bhangra moves as the riders passed by with huge grins on their faces” The moment of truth is the wait at the finish line, more for the crew than for the rider. But not all stories have a happy ending. There are stories of heartburn and failures too. Divya remembers her first RAAM crewing experience for one of the rider with multiple attempts at RAAM in solo category as one such example. “I was asked to help him crew at the last minute; there was such a lack of preparation that it became the reason for another failed attempt. I tell people that they must think about attempting RAAM like they are going to battle with a beast. Spend time understanding the beast, and train like you want to win!”

To be a successful crewmember one should prepare to be in perfect physical health before the race, someone with medical issues can become a liability on the team. The crew needs to be equally fit and alert at all times. At the end of the day, however clichéd it may sound, nothing succeeds like success and nothing beats the odds like an efficient crew!

Most crew members across the world say that it gets challenging when fatigue kicks in. When a rider rides into the pit stop, he/ she is totally zoned out, and needs to be bought back to reality.

There can be a range of emotions from high drama to low spirits, unreasonable demands to being edgy, the crew needs to be equipped to help the rider emotionally as well.

CRANK with ProCycle AUGUST 15TH, 2017

15

want to be a climber? Try some

“

It is always further than it looks.

It is always taller than it appears.

It is always harder than it seems” Mountain climbing on a bicycle is a technique that requires not just human strength and mental agility but a deep knowledge about functionality of the bike and gravity.

Most riders struggle on climbs, but climbing is not about being faster or stronger but about being smarter. Every climb needs a different approach and depends on the rider’s fitness levels as well as the length and the gradient of the climb.

Pacing is the key. It is best to divide the climb into thirds. The first one-third of the climb should be used to get your legs gaining rhythm with just 50-60% of maximum effort. In the next one-third gradually increase the intensity to 70-80% and finally in the last one-third max out at 100%. All this is dependent upon an individual’s functional threshold of course.

Climbing on a bike is either done by being off the saddle or by sitting on it. A good climber always uses a combination of both.

In both methods, different sets of muscle are put to work. A climber’s weight to power ratio is key to his climbing prowess. Riders with excessive body weight can go off the saddle but have to sustain their cardio.

Other critical aspects include a good bike-fit, smartly maintaining center of gravity and keeping high cadence on low gears that influence climbing capabilities. The best way here is to assess what is right for you by doing repetitive climbs.

The essence of all climbing fitness is being able to generate high speed and power at lactate threshold”. For effective climbing one can also look at wheel upgrades and ways to reduce the overall weight of the bike. While understanding climbing, It is also important to give equal importance to the descent. Always remember that although climbing is rewarding and challenging; descending is purely technical. Easy butdangerous!

Appropriate fueling is anotherimportant aspect of mountain biking. Having an energy

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CRANK with ProCycle AUGUST 15TH, 2017

gel or an energy bar can be a good option before approaching a climb. During the climb you may need electrolytes, as your body tends to lose a lot of fluids. Once the climb is over, it is important to take care of your tired body by re-fuelingyourself with energy drinks.

To wett your appetite after some insights,CRANK brings to you some curated climbs in and around the metros. So saddle up for a gruelling climb and a great downhill over the weekends at a climb near you!

Nandi Hills Bengaluru A popular destination for local cyclists.

Conveniently located just 40 km away from the city. The twin hills are often covered with clouds and are surrounded by wineries making it an ideal weekend gateway for cyclist’s runners and trekkers. You will have to negotiate 40 hairpin curves on your way up.The climb is intense as the gradient over a short distance is considerable. So if you happen to be in, ask around,as most bike shops have weekend rides organized up to Nandi and you can join them or just hire a bike and climb this beautiful hill.

Wildlife: Some notorious monkeys Food at the base: South Indian food options Road condition on climb: Smooth Climb: 7.3 km with 5% average gradient Approx elevation gain: 400 M Climb Category: 2

Manchi Haveli Climb,Pavagadh Vadodara It is 45 km away from the Vadodara Airport towards the Halol by-pass road. You may

face a lot of traffic on weekends, especially in the last kilometer of the climb, as it is a popular tourist destination. The gradient is almost the same throughout the climb. The whole climb has a total of 16 hairpin bends and some of them are very steep, so It is always advisable to take the longer side of the road where the gradient is easier. A base level rider should be able to do the climb in 20-25 minutes.

Food at the Base:Many options Road Condition on climb: Smooth Climb: 4.6 km with 6% average gradient ApproxElevation Gain: 282 m Climb Category: 3

Movie tower climb Hyderabad Its proximity to Hyderabad makes it a perfect location for hill repeat training even during weekdays. The terrain around is rocky and invites several birds. This climb is ideal for someone who has recently started cycling and running. The climb is also ideal to test your biking equipment, to determine your bike fit, gear rations on climb and of course leg strength.

Wildlife: Small birds and Reptiles Food at the base: Plenty of shops in 20 km radius Road condition on climb: Smooth Climb: 1.8 km with 3 % average gradient Approx elevation gain – 51 m Climb Category: Non classified

Yeoor Climb,Thane Yeoor is a small hillock and situated at the entry of Sanjay Gandhi National Park from Thane city’s Pokhran Road and is a favourite

workout spot for many local cyclists and runners. It ishas a continuous steep climb with a couple of hairpin bends, but has a flatter section in the middle as well. Thus, it makes for a perfect climb for training and determining your own climbing strategies.

Wildlife: Watch out for exotic birds as you are in a national park Food at the Base: Many options Approx Elevation Gain: 76 m Road Condition: Smooth Climb: 1.0 km with 7% average gradient Climb Category: Non Classified

Gurushikhar Climb Mount Abu The climb starts 20 km away from Abu Road city towards Mt. Abu. Itis a beautiful and scenic route and has a long and winding climb and you are advisedto stock up enough water and energy supplies.

It is a hors-category (10+% gradient) climb because of the elevation gain and the distance. One by-passes the city of Mt. Abu and after 5 KMs the climb starts again for 11.5 KMs. There are patches of bad road but the tar is largely smooth. A novice rider should be able to do the climb in 3-3.5 hours if attempted non-stop. The Gurushikhar top is Rajasthan’s highest peak and the scenery is surreal.

Wildlife: Few harmless monkeys Food at the Base: Lot of local food joints Approx Elevation Gain: 1295 m Road Condition: Smooth till Mt. Abu Climb: 34 km with 4% average gradient Climb Category: HC

Basavana beta, Bangalore A quick weekend gateway from Bangalore on Kanakpura road is the Basavana

Beta. This is a short but steep climb and is located approximately 100 km from Bangalore. This is a forest climb best attempted in daytime as it passes through the elephant corridor.

Wildlife: Elephants and sloth bear Food at the base: few local shops Road condition: Moderate Climb: 4.9 km with 8% average gradient Approx elevation gain -385 M Climb Category: 2

Wayanad climb This climb is strictly not for the fainthearted! Situated on National Highway 766 between Kozhikode in Kerala and Kollegal in Karnataka, the route passes through biodiversity hotspots in the Western Ghats.

The section of the road from Lakkidi in Wayanad to Adivaram known as Wayanad Churam with nine hairpin bends offers a scenic and a solid training climb Wildlife: Elephants Food at the base: Good hotels after the climb Road condition: Moderate, not very smooth Climb: 4.9 km with 8% average gradient Approx elevation gain -385 M Climb Category: 2BhorGhatLonavala BhorGhat is known to be one of the toughest climbs in Maharashtra. It starts from Khopoli town and traverses the old Mumbai-Pune highway till it reaches the top of the mountain at Khandala. If one is accessing the climb from Mumbai, you can reach Khopoli and start the climb or if you come from Pune you need to descend from Lonavala, reach Khopoli and then start the climb. The climb is relatively peaceful, as the vehicles take the highway instead. The first few kilometers areeasy and its gets steeper as you progress. Although it has only 2-3 hairpin bends but they’re brutal and it is wise not to push too hard in the beginning and pace the climb well. There is a recovery zone after 5KM, where you

can even up improve your speed. The final kilometer is a bit of a Leige finishing at the top of the mountain Wildlife: Monkeys Food at the Base: Local food joints of Khopoli city Road Condition on climb: Mostly smooth Approx Elevation Gain: 488 m Climb: 7.3 km with 7% average gradient Climb Category: 2

Yellagiri Climb Located in Tamil Nadu in between four mountains, this small hill is famous for adventure sports and rock climbing.

There are other attractions around like the Punganoor lake, few small waterfalls and nature parks. Yellagiri is around 250 km from Chennai and the climb is very scenic it has about 14 hairpin bends named after 14 Tamil poets.

Wildlife: Monkeys Food: Good local food at base and top Road condition on climb: Smooth Climb: 14.19 km with 5.2 % average gradient, Approx elevation gain – 660 m Climb Category: 1

Pasarni Ghat (Mahabaleshwar) Pasarni Ghat is also a difficult but fun climbs in Maharashtra, mainly because of the distance. The whole climb is along the cliffs side.The climb starts 100 KM from Pune after taking the right towards Wai ending at Panchgani. Since it is a long climb it is important to pace it well.

An average rider should be able to finish it in 50-55 min. After you reach Panchgani, Mahabaleshwar is just 20 km ahead if you’d like to continue.

Wildlife: Some exotic birds Climb: 9.8 km with 5% average gradient Approx Elevation Gain: 497 m Climb Category: 2 Road Condition: Moderately smooth Food at the Base: Local food joints in Wai.

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Here is what some of the past particpants say “Riding uphill, on a warm October afternoon at a slow and steady pace, I kept telling myself stay calm, you have a long way to go. I had to preserve my energy for the final 3 kilometers to the peak. I was one of the 45 cyclists who had started off from Madikeri and te terrain was awesome”

- Yuvraj Metrani “Most of the ride was through the most beautiful places in Karnataka. For me, GMC was all about new friends, fun and seeing places that not many get the chance to see. I got the opportunity to meet some wonderful guys, some insane too”

- Sreeraj Sarkara “The route chosen for the ride is awesome, and the execution was almost perfect”

- Manjula Babaladi “Nice opportunity to see the Malnad on Cycle. GMC was always special to me and is the best bicycle tour in India, since we only cycle on relatively quiet roads and even go to places where you do not see and hear any motor traffic; a rare luxury in India” roads.

- Naveen Shivanna

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CityTalk

Breathtaking Bir Billing And the Ludhiana pedallers

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ndia is blessed with some spectacular views of the snowcapped mountains in the northern part of the country. The middle and upper Himalayas boast of some unmatched landscapes and beautiful valleys. Bir-Billing in the Kangra district of Himachal Pradesh is one of such places where the snowcapped mountains hug the valley in a way that it’s one of the most revered flying sites for the paragliding enthusiasts.

Ludhiana Pedallers Club, one of the largest recreational riding club in Punjab has been promoting cycling since 2012 in the city of Ludhiana. This summer they took a ride around Bir-Billing as they organized a 2-day trip for their patrons to the hills.

A group of 18 enthusiastic pedallars from Ludhiana, led by Ranjodh Singh, Patron of the club, Manmohan Singh Bhogal, Chairman and Davinder Singh Nagi, President of the club, toured the place and discovered some amazing trails and views over two days. The group had a varied profile of riders, both in terms of age group and

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profession; there were businessmen, doctor, lawyer, professionals and students.

The expedition was a total of 64 kms starting from Bir. The initial ride of 16kms took the riders from Bir to Billing. Billing is the takeoff site for Paragliders and Bir is the landing site. The16 KMs are a grueling climb, with an elevation gain of about 4000 Ft with narrow roads but some spectacular views of the snowcapped mountains and the Kangra valley. From Billing the group descended to Rajgunda, a remote village in the valley, through a 12km off road track. The group spent the night in a tented accommodation isolated from the hustle bustle of the city life in the lap of nature.

The return was equally thrilling and spine chilling at some stretches, as the entire ride was mostly downhill that required patience and control, courage and stamina.

If you need any help with doing the climb yourself you can approach the club and they will be glad to help

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TriathlonCorner

Preparing for Ultra From the coaches diary Deepak Raj our trackside editor – Triathlon Ultraman is an ultra distance triathlon that involves 10 km Ocean Swim, 421 km cycling and 84 km running. The race is divided into three stages over three days.

Day 1 – 10 km swim followed by 140 km cycling Day 2 – 281 km cycling Day 3 – 84 km running Each stage must be completed within 12 hours or less.

There are 3 global races of Ultraman with Ultraman Hawaii and Ultraman Florida in USA and Ultraman Australia. Ultraman Australia started in 2016 and I was involved as both coach and support crew for one my trainees – Arunaabh Shah who became just the second Indian and the first male from India to participate and finish the race. Since then, we have seen a few more from India take up the sport and complete it. It is a sign that triathlon in India is gaining popularity. For the 2017 edition, I was reached out to coach and also be part of the support crew for 2 people – Anand Patil and Vineet Agarwal for their Ultraman Australia 2017 race.

In terms of the coaching, I approached such that they are ready both physically and mentally to handle the race. Both of them had

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an Ultra distance running background and had also completed IronMan Triathlons (3.8 km swim, 180 km cycling, 42.2 km running) before which meant that there was an endurance base that was present but it now had to be raised to the next level as the distances are more than 2 times as that of IronMan Triathlon.

Each of them had different profiles in terms of their swim, cycle and run conditioning which was addressed by specific workouts and training plans. Analysing their fitness profiles and having known them in the past, I knew we had to focus on swim and cycling relatively more compared to running. Our goal was to get through Day 3 as I was confident that though Day 3 is a hard one with having to run 84 kms, the boys would be fine managing that as running is their strength. So we allocated more training time for swim and cycling as both of them are still juggling their work, family and training.

Getting them prepared 10 km swimming was one first thing that I had to build and we slowly built up the mileage from 2 to 3 kms and then moving to a few swims of 5 kms. I wanted to have them swim 10 kms to make sure that they get comfortable with the nutrition and hydration over the course and it always helps to tick that box and take that confidence in to the race. We took advantage of a 10 km swim in Mumbai Swimathon building up to the event with Anand doing the race. As Vineet could not make it to

the event, we just decided to do 10 km practise swims in the local swimming pool. It is not an easy thing to swim 10 km in a pool as it is mentally draining but Vineet got it done!!. The amount of riding that they could manage was also a big challenge but they trained indoors on the bike trainer and rode long distances of 150 to 200 kms over weekends to keep up the training volume. Running came naturally to them given their ultra background as both of them have run Comrades and other local Ultra races in India. All through the training, the boys worked really hard to balance their work, family and training and got the job done on a weekly basis.

So the training was done and now it is time to execute it on race day. One of the big complexity of Ultraman is that it is a multi day race and more importantly it is a self supported race meaning the athletes need to have their own support crew, support car for the entire course of the 3 days to help them in their equipment, hydration, food and nutrition and also to manoeuvre through the course in terms of direction. An individual support team of at least two people must accompany each athlete over the entire course. I assembled a support team with some of my friends, other trainees and a couple of local triathletes here from Australia. Swapneel, John, Greg, Jay and Prasad supported us over the course of pre race, race and post race spanning 5 to 6 days. We had individual teams and support cars but a common place to stay, cook and prepare them for the gruelling 3 days. So the support crew work starts a few days before the race in terms of studying the course, understanding the route, planning the food, supplies, equipment, etc. Individual cars and individual cold storage in the cars to keep the food, water, electrolytes in good condition over the 12 hour race every day. We also need to make sure that the support crew food and hydration needs are taken care as we cannot be stepping away as the support cars need to take care of guiding the athletes as

they ride and run with the help of the course instructions, maps and make sure they pas through all the check points.

On Day 1, for the swim, there is an individual paddler allocated by the race organiser for every participant who will be providing direction in a kayak or paddle board to the athlete during the course of the swim and carry the hydration and nutrition. In some cases, participant can use one of their own paddler but best to pick the ones shared by the race organise as they would be a local and understand the local tides and water conditions. The race started and now we could not do anything other than wait while the paddler supports the swim part of the race. They completed the 10 km and moved on to the bikes and the support crew was waiting for them to quickly change over and get the cycling started.

Now the support car follows the athletes all through the cycling route. We had 2 support cars, 1 each for the individual athlete and we also made sure that we had back up of a cycle, helmet, wheels, shoes in the car as back up in case we had any issues. The 140 kms of cycling started and we made sure that we keep the athletes well hydrated and provided the necessary food at regular intervals.

To avoid losing time, the support car ideally passes by the athlete, finds out what he needs, rides a bit ahead, park in a safe place and one of the support crew member hands over the needed hydration and nutrition. We would then refill, plan the next fuel stop and . In addition to the hydration and nutrition, we also need to make sure that we are constantly motivating and keeping the athlete focussed on the race.

During the cycling part, Anand had trouble with his derailleur and bike and we had very quickly assess and take a quick decision on whether to fix that or get him on to the backup bike. We quickly

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moved the set up from his main bike to a back up bike and got him riding again. The route was hilly and the support crew was encouraging and willing them on every hilly section. Day 1 was complete and now we had to make sure that the athletes got ready for next day in terms of checking the bike, preparing the hydration and nutrition for Day 2 and also make sure that the athletes got a recovery massage and some well needed rest and sleep.

Day 2 is a long day on the cycling with 280 kms cycling and it means, making sure that the support car and support crew is all day with the athlete. More emphasis on carrying enough food and nutrition to support the athlete and also the support crew as they also need to be well hydrated to make sure that they do their job We used a variety of food options ranging from the sandwiches of nutella or jam, some chocolates such snickers, boiled potato, chips and also the gels and nutrition bars. Important thing was to keep the variety of texture while also making sure that they were consuming enough regularly to sustain the day. Day 2 was long but once again, both of them got through the day and we had met our goal of reaching Day 3.

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On Day 3 and at this stage, the dependency on bike, equipment is done and now it is all down to what is left in the legs to run 84 kms on Day 3. We once again took care of preparing the next day fuel, studying the run course as in most cases, the cars cannot be next to the athlete at all times during the run course as the run is along run tracks and foot paths. The pace at which the run takes place is different from the cycling speeds and hence slightly different approach. We made sure that there are a few of the support crew running along side them in different occasions to support them and also find out their hydration and nutrition needs. Given running was their strength, Day 3 was . We did lose sight on them on a few occasions and maybe they ended up running a few minutes more but overall, got them to the finish and it was am awesome experience of being with them all through the training months building up to the race and being up close for the days of the race.

I am proud of them and the support crew for supporting all of us during the course of the race.

Deepak is a Triathlon Coach and an18 Time IronMan Triathlon Finisher and CRANK trackside editor - Triathlon

Healthwise Healthcheck for endurance We at CRANK are most concerned about the recent spate of fatalities that have shocked the cycling fraternity in the country. While there is a general upswing in the interest in cycling especially endurance cycling we thought it would be in place to get some rational advise for riders who may want to test their limits. In fact we suggest even if you are a routine rider be aware CRANK caught up with Dr.Aashish Contractor the head of department of Rehab and Sports Medicine at the Sir H.N. Reliance Foundation Hospital, in Mumbai. Dr. Contractor himself is a marathoner and endurance cyclist and who better than him to advise CRANK: We’ve heard of cyclists passing away because of cardiac failure on a ride.

Why does this happen?

Dr. AC: Sudden cardiac arrest occurs when the heart suddenly and unexpectedly stops beating. When this happens, blood flow to the brain and other vital organs stops, and can lead to death if not treated within minutes.

CRANK: What causes these sudden arrests?

Dr. AC: Common causes for these arrests are 1- Hypertrophic cardiomyopathy (HCM) This is a primary disease of the heart muscle in which a portion of the myocardium is thickened for no obvious reason. Amongst young athletes HCM can be a cause of cardiovascular events. It doesn’t impact normal life but in endurance it is best to be aware. Normally short breath is a symptom and HCM can be diagnosed in an echo cardiogram 2- Atherosclerotic coronary artery diseases Normally called blockage in the artery. In cyclists over the age of 30, this is the most frequent cause of cardiac arrest. Vigorous exertion leading to rupture of the blockage, leading to clot formation, which leads to an abnormal heart rhythm, known as ventricular fibrillation can lead ultimately to arrest and death. So if you have a pre existing heart condition best to take your doctors advise

Research has shown that most sports cardiac arrests happen because of acombination of the above two

people who know is a mist. Don’t take it lightly.

Don’t just get excited and push your body without any formal help

3- Hyponatremia and Hyperthermia Hyponatremia or low sodium level in the blood and hyperthermia or sudden elevated body temperaturehas also accounted for some deaths. These remain important concerns during long distance cycling but are not common causes of death

4-Medical facilities on race day It goes without saying that adequate medical facilities should be available during long distance events, especially those exceeding 10 km. In addition to medical facilities every cyclist should learn the technique of CPR (cardiopulmonary resuscitation) CPR can be life-saving.

CRANK: How can a cyclist reduce the risk Dr. AC: I recommend the following: 1- Pre-Participation health check While there can be many testing protocols the following are recommended ECG: A great starting point to give a basic indication of your heart function. Especially to pick HCM Fasting sugar, lipid profile, blood pressure, BMI tests: Will give you your ‘cardiac risk profile’ Stress test: A great indicator of your cardiovascular fitness, if nothing else and may indicate the presence of blockages in your arteries. Let the physician conducting the test know that you are a endurance cyclist and to allow you to carry out the test till you reach maximal fatigue 2 D-Echo: To assess heart valve functioning, and the pumping capacity of your heart muscles. It’s also a great test to rule out HCM but can be expensive The most important things is to consult a physician who ‘understands’ endurance sport and knows your medical and family history is vital 2-Warning Signs Check for these signals especially a month or a week from your event: Chest pain, increased fatigue, Indigestion / heartburn / gastrointestinal symptoms, excessive breathlessness, ear or neck pain 3-Appropriate training programs A formal and a scientific training protocol from

CRANK: Your take home message for cyclists?

Endurance cycling like any endurance sport can be a safe and enjoyable with considerable health benefits. However it is advisable to be aware of your health and vitals. Minimize any risk and make sure you undergo a health check, train sensibly and pay heed to warning signs and symptoms should they occur And now, as you guys at CRANK say go #getoutandride without any worry!

Dr. Aashish Contractor: Dr. Aashish Contractor is currently head of department of Rehab and Sports Medicine at the Sir H.N. Reliance Foundation Hospital, in Mumbai, India. Prior to this he was the head of department of preventive cardiology and rehabilitation at the Asian Heart Institute and is widely recognized as the pioneer of cardiac rehabilitation in India Dr. Contractor has worked and trained in the United States, under the leading experts in his field. He completed his medical training at the TN Medical College, Mumbai and post-graduate training at the University of Virginia, USA. He is the Vice-Chairman of the International Council of Cardiovascular Prevention and Rehabilitation, and serves as the Certification Director of the American College of Sports Medicine (ACSM) in India.

Dr. Contractor has been the Medical Director for the Standard Chartered Mumbai Marathon, and is an avid sportsman himself, having participated in several marathons and cyclothons himself

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