Every year we record the Time Trial Best All Rounder (BAR) results and after another fantastic summer we can bring you the 2016 the results.
The BAR competition runs throughout the year and records each rider’s fastest times over various fixed distances. The rider with the fastest miles per hour (mph) across their best 2016 performances is declared the winner. Without a doubt, this is a real test of long term training, extreme discipline and unfaltering endurance.
In the Men’s BAR, Jon Entwistle (Team JMC) took the top spot with an average speed of 28.297mph, completing a fantastic season of National Championship titles as well as a new National 100mile Time Trial Record. Following just behind Jon is Philip Kelman (Deeside Thistle CC) with 26.998mph, closely tailed by Ewan Taylor (Velocity 44 Stirling) with a speed of 26.375mph.
Philp continued his success by scooping the Men’s Team BAR with Deeside Thistle CC teammates Neil Anderson and Malcolm Young, with an average speed of 24.795mph.
Catriona Gunn (Sandy Wallace Cycles) won the 2016 Women’s BAR title with an average speed of 24.866mph. Just behind Gunn, with a speed of 24.562mph was Toni McIntosh (Ayr Roads Cycling Club) followed by Amanda Tweedie of Velocity 44 Stirling with a speed of 24.033mph.
Emma Borthwick and Jane Emslie of Edinburgh RC came together to take the top spot in the Women’s Team BAR with an average speed of 20.878mph.
There were some impressive performances in the Junior Men and Women’s competition with two highlanders picking up the top spots in their respective BAR Championships; Finn Crockett (Ben Wyvis Cycle Club) with an average speed of 26.345mph and Georgia Mansfield (Forres CC) with 22.944mph. Finn was followed very closely by Calum Shackley (Glasgow Cycle Team) with 26.241mph and Innes Johnston (Glasgow Cycle Team) in third with an average of 25.914mph. Georgia was ahead of Emma Borthwick (Edinburgh RC) with an average of 21.661mph.
The Glasgow Cycle Team duo of Calum and Innes triumphed in the Junior Team BAR with an average speed of 26.078mph.
First place in the Youth Boy’s BAR competition was another Highlander, Alasdair Munro (Ben Wyvis Cycle Club) with an average speed of 24.835mph followed by Kyle Cartmell (Forres CC) with 24.835mph and Jed Scott (Moray Firth CC) in third with an average of 24.740mph.
An average speed of 20.896mph secured Anna Shackley (Glasgow Riderz) the Youth Girl’s BAR Championship. Anna is credited for her commitment to the sport at such a young age and records a time that will soon challenge for the Junior title when she graduates an age category in 2018.
Interview with Time Trial BAR Catriona Gunn and Jon Entwistle.
Tell us about your training - do you have a set training program in the lead up to and during the TT season?
CG: I am lucky enough to work with a coach called Matt Bottrill who I started working with in April 2015. I managed to get a good base built over the winter months. I try to train about five times a week anything to 5 – 12 hours a week. Matt always plans my training around my other commitments and ensures that we get the best from the time available.
JE: I train all year as I race all year including CX and MTB in the Autumn/Winter (Tour de Ben Nevis, SCX, Strathpuffer, Dirty Reiver). This keeps my eye in over the dark months and keeps me away from overdosing on mince pies and Christmas ales in December. It also sets me up nicely for spring; though I plan to come out of the traps slowly and build speed as mid-summer beckons which is the height of the TT season. I finish the summer off with a few hill climbs TTs just to shame me into losing the TT timber. And the cycle repeats, though I am going to experiment yet again in 2017 with a lot less timber and a different approach as I'm a curious egg and like to challenge convention.
Was winning the best all round TT Competition your main goal this season and why?
CG: My focus this year was to retain my 50 TT title. However, I was keen to improve in all distances. I was disappointed when I was unable to compete in the National 100 TT due to illness.
JE: Yes, I felt I had a score to settle after last year. I only managed one 25m open TT which was done on a winter road bike with a MTB helmet as I didn't have a TT bike then. Throughout the season every time I raced a 25m TT it either got cancelled, shortened or postponed. So this year it was either the BAR or a Scottish national title - I definitely got more than I bargained for so I'm delighted and still pinching myself.
How do you monitor your own performance during the season?
CG: I have my own coach who monitors my performance during races and training. I also train using power so it is interesting to see the progression in power, from the off season through until race season
JE: One of my jobs is being a cycling coach, so I practice what I preach and my methods are very loosely based on building fitness, then strength, then speed with the aid of various power meters, heart rate monitors and gadgets that I evaluate as it’s a core part of my job.
What do you eat and drink during rides?
CG: I never eat or drink enough when on long rides and my coach is always training to explain the importance or re- fueling, I tend to use energy gels before and during races and try to fuel on cereal bars during my longer training rides. I always have an electrolyte in my water during training rides and races.
JE: Nothing. In the National 100m TT I drank a little water with some electrolyte dissolved in it, but that was because I was about to break the Scottish 100m record and I didn't want to compromise the record just for the sake of being a risk taker. I'm a big fan and fascinated by Ketogenesis and I've even managed to coach a sponsored elite mountain biker with a nutrition plan from Sky's Nigel Mitchell from eating every 20 minutes (his Garmin never stopped beeping on an epic 16 hour MTB ride we once did around the Cairngorms) to 4 hours on rides. It can be done.
Obviously the right bike and equipment is important at this level - any tips for our TT riders out there?
CG: The bike and equipment is important but I think finding the right position is far more important. There is no point in having all the kit, if you haven’t trained properly or trained in your race position. So my advice is train as you would race!
JE: As Tony Martin showed this year in the World TT championships, comfort and position trump optimized power and aerodynamics, to a large extent. This year I bought a new bike which was half the price of last year's second hand bike because it was super adjustable and I managed to knock 6 minutes off my own course record during the National 50m TT with comparable power and a position I had to work hard adapting to. Since then I've had a lot of bookings for bikefits and everyone that I've fitted has simply gone faster, so it's a win-win. I've a good eye and an instinct for thinking outside the box and coupled with a PhD in fluid dynamics (measuring turbulence) and various gadgets means I can do a lot of real-world field testing. So far, it's helped me and many others such as my new teammate, Chris Smart, go faster. It's not all about wind tunnels and complex maths; sometimes a little knowledge goes a long way. Callum Finlayson has given me some great tips this season and I hope I've returned the favour?!
The winners of the Time Trial BAR will be honoured at the Scottish Cycling Roll of Honour on November 26th.