Alpine freeride – Engelberg

The schizophrenic nature of recent blog posts is a good reflection of my life at the moment but the Alps are making it hard to justify being too annoyed about being injured. Lack of racing has left me searching for new excitement and adrenaline in my life and luckily I think I’m in the right place. With an occasional chairlift to save my calves by avoiding the long slogging climbs to get out of the valley I can embrace the world of all-mountain alpine riding. Last weekend we rode between the Engelberg and Meiringen ski areas, an amazing high mountain route with tough technical climbs, a traverse across a dramatic ridgeline with spectacular glacial views and epic rocky, dusty steep descents. Exploration and adventure at its best.









I suspect I fractured my finger with a mini crash but it was well worth it, it can’t get any better can it…?

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Mid-sole cleats

mid sole cleat

My latest potential solution to the mystery calf injury is a dramatic change in cleat position from under the ball of the foot into the middle. Those in favour of this idea claim that it gives a better power output than with normal shoes since the larger muscles in your upper leg are recruited more through the pedal stroke. Most important to me at the moment however is that this means the calves are required to work far less.I would normally write it off as a being a bit too quirky but desperate times mean I’ll try anything. After a bit of help from my local bike shop Velo Elsener to drill holes through carbon soles and some longer screws I got them set up easily enough.

I’ve tried two rides so far and noticed a big difference. For the first time in a year I got home with quads feeling more tired than my calves, normally my calves give in before anything else starts to hurt. The dull ache I have been experiencing in my calves after rides was greatly reduced and the next day my legs felt almost normal. I can’t say for sure about power output but my legs felt like they had more kick on short climbs – I’ll test this more on some hills where I know how long it normally takes me this week. It’s early days but maybe I could be onto something thanks to doctor google, time will tell!

There are some small issues to be sorted, the cleats need to be made more secure as they started twisting around after clipping in and out a lot on the mountain bike. On technical descents the foot position felt a bit strange as its harder to drop your heels down and get your weight back but I think I can adapt to that with some time. On the road bike there might be an issue with the feet hitting the front wheel when turning since they are closer together.

more info here:
stevehoggbikefitting
Joe Friel and method for setting up here

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Swiss National Day

1st of August is Swiss national day = day off work. Scorching hot sun, big mountains, lots of rocks and a bike. What more could you want in life?!

calf saving ;-)


trail to Spitzmeilenhütte


Alps.


trail to Schonbühlfurggel


Schonbühlfurggel


getting interesting!


Fansfurggla descent


nice door


rocks!


guess what country!

It was an absolute full-body battering all mountain adventure ride with an amazing combination of super technical climbing followed by over 2000m of steep rocky descending. Back to basics, pure mountain biking at its best. Zurich suddenly feels very flat and boring, I’m considering running away to the mountains.

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Calf update

Having tested almost everything that could be wrong with my calves a process of elimination left the doctors convinced that compartment syndrome was the problem. Muscles are surrounded by a sheet like thing called fascia and when the muscles grow too fast the fascia doesn’t stretch with them causing pressure to build up in the muscle compartment, reducing blood flow and ultimately preventing the muscle from working properly. All the symptoms made sense but to confirm it they had to test the pressure in my muscles. The test is pretty nasty so took a long time to convince them to do it and for the first time I really hoped they didn’t find something – the only cure is an operation, which I was told would be highly un-recommended due to the long term side effects so I’ve actually spent the last few months trying to accept that I might never be able to ride properly again.

For the test they stuck giant needles 3cm into both calf muscles and injected some fluid to measure the pressure. Then I had to do some flat out intervals on a stationary bike in 35°C heat until my calves got tight and sore (painful in itself when you haven’t trained for 9 months!). And finally to take the pain further then stuck the needles in again to find out the change in pressure, this time jabbing them around a few times to be sure they had the right spot. Thank god the pressure wasn’t enough for it to be compartment syndrome but I was left hobbling around for a few days with super bruised calf muscles!

bandaged up after the pressure test


Next step – a visit to Holywell Healthcare in Sheffield while I was over in the UK. They took a far more active and bike specific approach, looking at the bio-mechanics of my pedaling technique on a Wattbike and body positioning whilst standing. The conclusion is that foot positioning could be causing the problem. Too much movement in the joints and sloping arch means that the calves will be working more that they should be to stabilize the feet both on the bike and for general movement. I now have some insoles on the way that are specially molded to my feet and physio exercises to help improve the positioning. Riding bikes is allowable but I have to keep rides short and sharp (curtailing my adventures a bit but the prospect of a cure makes me disciplined). It’s a relief to feel I can do something positive about the situation so fingers crossed after a bit of time I will notice an effect. If it wasn’t happening to me it would be fascinating stuff!

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Summer & sanity maintenance

Lack of racing means I need new ways to get an adrenaline fix and feeling of adventure. The solution is to explore as much as possible, ride in interesting places and on challenging trails. I’ve developed hawk eyes for spotting singletracks in the woods and a tendancy for taking risks.

A few weeks ago I had an early season freeride adventure risking the presence of snow remaining in the Alps. I remember passing the near vertical mountain above Wallenstadt on the train when I was Liechtenstein and wondering how on earth there could be houses up there, so after finding out there was also a mountain bike trail there it had to be investigated!

Walensee - the start

A nice flat intro along the edge of the Walensee with a view of where we would end up.

climbing up

Gaining altitude rapidly, 1500m up a very steep hill in scorching heat.

first obstacle


Several snow obstacles and hike-a-bike sections.

steep cliffs


Alpine singletrack!


the top (ish!)


Seemed to be the top, it should be easy from here right?

scheisse Schnee!

Awkwardly placed snow patches on vertical sections of mountain with 100s of metres to fall to the lake. Possible to hike but when carrying a bike at the same time it would have been a bit stupid! = ride failure, turn back the way we came.

spring colours


Ragley you are one spoilt bike

Back down via some super walking trails – the illegal ones are always the best!

Wallenstadt


A quick (ie cold!) swim to cool off in the lake to cool off before hopping on the train home.

Wallensee

The arrival of summer makes Zurich a much nicer place to be. There is suddenly life in the streets and people come crawling out of their houses for bbqs and summer parties. Switzerland is a country of extremes, when the sun is out it gets super hot so jumping in the lake or super fast flowing river through the city are essential for cooling off. When it’s not sunny it can drop 15°C in an hour and rain torrentially with sky exploding bursts of thunder and giant hail stones. It’s all quite exciting as long as you’re not out on a bike!

post ride river chilling


hailstones

evening road exploration

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Tough times in Switzerland

This is not an easy blog post to write, I’ve been putting it off for a long time. Despite the pretty photos and attempting to put on a brave face, my time in Switzerland hasn’t been going according to plan. On and off last season I experienced some problems with tight calf muscles and hoped that an off season break would put a stop to things. After a month off and some physio they still weren’t perfect so I reluctantly put off starting winter training until the legs were 100%, assured that it was nothing serious and I’d be ok in a few weeks. It’s now May and I’m still not training. I don’t know what’s causing the problem, I’ve no idea what I can do to fix it and I’ve no idea how long it’s going to take. I’ve rapidly gone from loving being a world cup racer full of ambitions and dreams to being a Sunday cyclist the same as everyone else and I hate it.

I’ve seen masseurs, physios and several specialist doctors. Each person I’ve seen has initially said the problem is fairly minor, the muscles are a bit tight but in good condition, a few weeks and I’ll be fixed. They gave me possible solutions, nothing definite but something to try, and all requiring ‘just’ a few weeks to see if it was beneficial. Suddenly months have disappeared, I’ve wasted a lot of time and money and I’m no further forwards. I’ve tried complete rest, gentle exercise, lots of stretching, ice, heat, anti-inflamatories, eccentric calf strength exercises, a bike set up test, supportive insoles, magnesium supplements, vitamin D supplements, iron supplements, K-tape, killer deep tissue massages, acupuncture, dry needling, swimming, core strength work, foam rollering, an ultrasound scan, MRI scans of my back and legs… the list goes on. I can confirm that every other part of my body works perfectly but I still have no definite answer as to why my calves hurt and suddenly loose all power after a certain amount of time.

I wish I had a broken bone, at least then there is a definite time span until it’s fixed. I’m used to working towards goals, you can do anything with a target and something to aim for. As a cyclist you learn to suffer, to challenge yourself mentally. This has been far harder to deal with than any painful training or racing. On the bike suffering brings progress and improvement, I’m just going backwards with no end in sight. Riding in the Alps is all very well but I came here for racing, the world cup season is in full swing and I want to be there. I can’t help but feel by locating myself in one of the best places possible for racing I’ve put myself in the torture chamber and thrown away the key. For anyone lacking in motivation for the next hard training session I can give you a million reasons why you should appreciate being fit and able to race.

A process of elimination means I’m hopeful that I’ll have a proper diagnosis very soon, there are very few things left that it can be at this stage. Maybe then I’ll be able to do something about it.

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Swiss road biking

after work ride

Zürich is a bit of a paradise for road biking, on either side of the lake there is a long, small but steep ridge of hills that you can zig-zag up and down for lots of 10-15 minute climbs. The roads are silky smooth and overlook the lake and the Alps. There is something pure and simple about riding uphill on a roadbike, especially if the climb is long and you have to attack out of the saddle around every corner because its so steep. I can combine a few of these hills for an after work loop of less than 2 hours but getting well over 1000m climbing.

Of course the descents are the best part, completely pothole free swooping hairpin bends, some open and flowing where you can pedal flat out to hit 60 or 70 kmph, others incredibly tight and technical with huge drops off the edge meaning mistakes could be lethal. It’s amazing to ride them as fast as possible, tucked on the drops, minimal brakes, hanging off the side of the bike willing it to go around the corner and hoping like mad your skinny tyres won’t give way.

roads above Zürich

For longer rides there are Alpine passes within riding distance of the city. Similarly insane roads except climbs and descents go on for 10 or 15km and the surrounding scenery gets more dramatic. I’ve ridden the local ones (at first surrounded by skiers and 2m of snow), but in the next few weeks the really hardcore passes will open up so there is more exploring to be done. There’s signpost for the Gotthard at the bottom of my street that’s been tempting me all winter…

road to Schweiz

The weather is starting to get really hot (when it’s not torrentially raining) and now that its ‘cycling season’ there are roadies everywhere. Seasonal cyclists mean I’ve never seen so much blinged out carbon moving so slowly but there are also plenty of really fast people with lots of top pros based in the area and turning up on local group rides. Strava also adds a whole new dimension to road riding, I’m trying to convert the world – get on it!

It’s actually highly dangerous, I’m a mountain biker, I really shouldn’t be this enthusiastic about road biking!

Greifensee, Zürich

Spring evening ride


silky smooth roads


view above my house


after work ride


chilling after a ride

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Ireland vs Switzerland Part II

My last blog post seemed to raise a few opinions so I’d better explain further. As I said before Ireland and particularly Dublin is one of the best places I know for xc riding and training, with a great cycling community and a great variety of technical trails within easy access of the capital city. So why do Switzerland have a handful of both male and female xc riders in the top 20 in the world from junior through to elite level whilst Ireland has… err, well, none?! Elite racing is given so much more prestige and recognition here, achievement in sport seems to be more desirable and encouraged. The national newspapers frequently cover mountain bike racing and national races frequently attract 7,000+ spectators.

Swiss racing


There are 8 UCI ranked xc races attracting top riders from all over the world in Switzerland this year and none in Ireland. This allows riders to compete in their own country whilst gaining experience of world class level racing, providing inspiration and increasing ambitions. It gives the events more prestige making it easier to attract public and media attention as well as associated funding and financial support. The availability of support not only from the National Cycling body but also from teams from amateur through to professional level cannot be underestimated – making racing financially possible (it is almost unheard of here for an elite rider to work full time), providing valuable expertise and allowing riders to focus on performance.

Development from a young age is well considered in Switzerland. Nationals races have kids races which include skills testing as well as other entertainment to keep them interested throughout the day. Many clubs have a good development structure offering technical coaching, training and race assistance for underage riders. This is only beginning to get going in Ireland.

Up to a certain level the Irish race scene is quite good, it is not considered elitist so there is a wide variety of people taking part, there is a good sociable atmosphere at races, and participation is rapidly increasing. Having raced all over Europe I would still say Djouce, Castlewellan or Kilruddery are amongst the best national standard races courses I’ve ridden, technically and physically challenging as well as great fun to ride.

racing - Dublin mountians


Its when you get to the top level of the sport that things are lacking with very few riders competing at a real international level, especially for elite women. There is little understanding of the standard of international racing and what is involved to get that fast. There is no structure or guidance and little experience of coaching for riders wanting to compete at that level. Without our own UCI races and with low numbers of elite riders it becomes essential to travel to Europe for anyone wanting to progress in the sport but there is no encouragement to do so. It is logistically and financially difficult with riders left to make their own way. This takes a lot of determination, often leads to doing things the hard way and ultimately often affects results negatively. It is easier to stay at home, win a race all be it at a slower pace and be happy with what we have rather than really progressing and being internationally competitive.

Some of these factors come down to wider cultural economical differences between Switzerland and Ireland (some of which you would never dream of trying to change!), but I’m sure that Ireland has the potential to gain a reputation for being at least as good a place for mountain biking and racing as Switzerland, and develop some top level riders to go with that.

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Zürich vs Dublin

Alpine mtb

I’m starting to get annoyed with people telling me I must be in heaven coming from ‘flat’ Ireland to go mountain biking in Switzerland. Actually not quite. Think of Swiss mountain biking and you think of spectacular mountains, massive climbs and long technical Alpine descents. There is that but firstly I don’t live in the Alps, the hills around Zurich are similar size to the Dublin mountains. There are a few good trails that are very easy to get to from the city but far less of them and less variety than in Dublin. The hills are very steep so you climb from ages by fireroad because the singletracks are too steep to ride up, do one long descent and then repeat. I miss technical climbs and xc rides where you go for hours and barely see a bloody fireroad.

Powerscourt, Wicklow


Admittedly Ireland has no Alpine size mountains and there really is something amazing about riding in such spectacular scenery, but when it’s limited to 3 or 4 months of the year due to snow then its less of an advantage. For downhill and freeride Switzerland probably wins, uplifts and long descents make far more sense for this than small hills. There is also has the advantage of an extremely reliable and extensive train network so its easy to get to different riding locations at the weekend to get some variety.

Dublin mountains singletrack


Cycling is not a seasonal sport in Ireland. I can’t get my head around the fact that here everyone puts their bike in the cellar between November and March. Summer dust is all very well but mud and wet roots are my favourite biking conditions and make for good technical skills. We don’t have the option of skiing so you just toughen up (actually that is possible here 95% of the time too but most people seem too weak!).

Then there is the social side. Clubs here seem to be only for serious cyclists and most people ride alone or in small groups. There are a lot of people riding but so many of them can only ride downhill or else tear around the fireroads on pimped out bikes but have no skills or appreciation for what the sport is really about. I couldn’t imagine anything like the Epic Club race with 50 or 60 people turning up for some hardcore xc mtb fun and then having a laugh in the pub afterwards. I really think that for xc riding and training Dublin is one of the best places you can live. No matter what level you are riding at there are club rides, races and training buddys to make things more fun.

There is so much potential for mountain biking in Ireland, which is perhaps beginning to be recognised internationally, but not anywhere near as much as it deserves. But actually maybe we should keep quiet about it, keep Irish mountain biking for real mountain bikers – an influx of Eurogoobers could seriously ruin things…

Lugnaquilla, Wicklow

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Alpine mtb in Ticino

Just as we thought summer had arrived the weather made a dramatic return to snowy winter timed perfectly with Easter weekend. The solution? head south and chase the sun! Fellow Irish exile Fiola Foley and I had a road trip to Ticino for some big-mountain biking. When you pass through the Gothard tunnel everything breathes a sigh of relief and relaxes, the buildings are colourful and disordered, the weather sunny and snow-free, the language and food Italian – only the Swiss francs and the incessant ringing of church bells confirm that you’re still in Switzerland.

Day 1 didn’t quite follow the weather forecast and was a bit of an adventure with a monster steep long climb up to 1400m, river crossings, hike-a-bike, riding in the clouds, mud and rain, a fast fun descent, soaking wet kit, an enforced coffee and lunch stop due to gigantic thunder and lightening storms, a more sheltered xc ride, more rain, hail stones, more wet kit and finally a well deserved Italian pizza.

river crossing


hike-a-bike


the top


big climbs


looks like Italy!


The next day the sun came out and another long, steep and extremely windy 1500m climb took us up to Refugio San Lucio on top of a ridge surrounded by spectacular mountain views. After welcome stop for hot coffee and a chat with some super friendly Germans in the hut we hit a singletrack climb along the ridge dodging the occasional snow drift before starting an awesome long decent. Unfortunately just as it was getting good, Fiola snapped her mech hangar and had to take the fireroad down whilst I hit some rocky, rooty, fast, flowing, switchbacking singletrack down to the bottom. Lugging the ‘Green Monster’ (Ragely mmm bop) all the way up the mountain was suddenly worthwhile!

Refugio San Lucio


Singletrack climbing


1000m decent!


Excitingly this all took place only 2.5 hours drive from where I live! bring on the summer…

more photos here.

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