#2 Eating right, training right

#2 Eating right, training right

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Jelly beans are a surprisingly useful food for runners as they help to quickly replace sugars used by muscles during exercise.  

“Out on the roads there is fitness and self-discovery and the persons we were destined to be.” – George A. Sheehan.

Ten weeks into training for the Bournemouth marathon in October and it’s difficult to imagine how it could be going better.

In fact, everything is going so well it’s beyond even my crazy expectations.

Running has given me a new direction. It has helped to cleanse negative thoughts and replace them with positive ones.

Then there is the physical side. I’ve never been fitter, eaten healthier or consumed so little alcohol.

Of course, it’s early days with the times but even they are giving me plenty of encouragement.

I’ve gone from an Xbox-playing, FIFA 17-addicted couch potato in February to breaking the 30-minute barrier for four miles in May.

It’s all been about grooving myself into the regime of eating, training and recovering correctly before the running steps up another gear.

The eating

Complex carbohydrates are the best thing to eat for marathon training. If you can balance them in a 4:1 ratio with lean protein (roughly speaking) then you’re sorted.

Perhaps the best thing about the food regime is that I get to eat jelly beans (#winning) plus drink Gatorade and chocolate milk straight after each run.

The idea behind it is to immediately replenish the sugars used by your muscles after running, aiding recovery. The Gatorade tops up the salts lost through sweating and the milk is packed with protein to help your muscles repair themselves after each run.

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Chocolate milk

I’ve found some recipes like kedgeree, some stir fries, chilli con carne and jambalaya that have all been adapted to include complex carbs over the normal simple ones like white rice and pasta.

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Turkey stir fry

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Chilli con carne

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Jambalaya

And, for someone with a severe sweet tooth who used to mix unhealthy and healthy foods, it has been challenging cutting out the sugary snacks, cakes and treats.

To lighten the strict diet plan I do afford myself a cheat night once a week to get my sweet fix – within moderation, though.

Finding ways to make mealtime exciting has been the key and when the training distance increases there are more tasty recipes to try – but more on that in a future blog.

The training

As the weeks of training progress it’s easy to forget just how tough the running was in the first week.

My body massively disagreed with going from couch to three miles in a day, but once the first few runs were over and recovery completed – including some horrific ice baths – the fitness has steadily improved.

Recording all my runs on Strava is great for motivation and to compare against more experienced runners. It’s really surprised me that I’m not hugely off the pace of some established local names, but there’s still a lot of work to do.

After 37 runs, my personal best (PB) for two miles is 14 minutes; three miles is under 21 minutes; four miles under 30 minutes and five miles is 39 minutes.

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Four-mile PB

As you can see, the shorter distances are much quicker than the five and that’s the next target to aim for – taking seven-minute mile pace into distances of four, five and six miles before competing in my first 10k (six mile) race.

At the moment, I’m setting at least one PB per week which is great for morale – the trick is to keep improving and the times will look after themselves.

So, running a three-hour marathon might sound like madness (it did to me) but the training is going to plan so far. Can I dare to dream of London in 2019?

  • You can follow all my marathon training updates via WordPress: neilwalton089
#1 Training for a three-hour marathon

#1 Training for a three-hour marathon

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The London Marathon attracts over 35,000 runners each year.

“My feeling is that any day I am too busy to run is a day that I am too busy.” – John Bryant. 

Running the London Marathon has always been on my bucket list. The trouble is, I’m not the greatest running fan – so why run one?

Firstly, I love a challenge. Plus, if I can raise money for charity along the way that’s even better.

To make things a little more difficult, I’m aiming to qualify for the 2019 London Marathon through the ‘Good for Age’ classification.

This means achieving a time of three hours and five minutes or faster at any marathon in the world from the 1st January 2017.

Running such a speedy time has its advantages. I’ll be fitter, stronger and I’ll spend less time in training and running the 26.2 miles distance itself. I’ll also begin the London event in a specially designated pen, which means I can avoid the dreaded 30-minute walk to the start line with the masses – reducing the risk of getting cold, wasting energy and running a slow time.

So, do I need my sanity tested? Some may argue yes, but I’m lucky to have stumbled across a comprehensive training plan which should help me run a sub three-hour time in London.

Ideally, it takes six months to train for your marathon of choice, but running one quickly takes at least two years of preparation.

It’s this preparation which has thrown me massively. I had hoped to start training in October but, after a good deal of research, it became clear I couldn’t just start training when I wanted.

As a running rookie, I never realised how detailed the planning would have to be.

However, after setting training and meal plans, choosing running locations, seeing my GP and a physio to get the green light to train, I can now get started.

The planning

An initial 5-week training plan will lead into a fresh 24-week scheme, taking me into my first full 26.2 miler – the Bournemouth Marathon in October.

From there, six-month cycles of training – each culminating in a marathon – will begin. I’ll aim to run my second in April 2018, sneaking in another before the cut-off in June if I haven’t yet run under 3hr05m.

Provided I’ve got the qualification time in the bag, I’ll run the next marathon in October 2018 before London in April 2019.

The progress
In writing a blog through my training, I hope to give an insight into how much of a challenge it will be.

I’ll be posting pictures of my Strava times, nutritious recipes, route plans, motivational quotes, running facts/stats and handy tips along the way – roughly once every two weeks.

So stay tuned for all the stumbles, falls, pains and gains as I embark on what could be an immensely rewarding journey.

Top five reasons to avoid transfer deadline day

Top five reasons to avoid transfer deadline day

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TRANSFER DEADLINE DAY: Will any big names sign on the dotted line for your club? Here are five reasons to give deadline day a wide berth.

Luckily, this day comes around just twice a year otherwise I’d go and hide in a dark room and club my head against the wall more often.

Yes, transfer deadline day really is that annoying.

Crammed full of fairytale hope, hoax calls, fictitious player sightings, lamentable TV coverage and social media nonsense you have more than enough reasons to avoid this most horrendous of footballing days.

Granted, a good deadline day does come around – but only rarely. One of the few truly enjoyable deadline days came in the January 2011 transfer window when big-money signings Fernando Torres, Luis Suarez, David Luiz and Andy Carroll were recruited in a day’s spending worth £135m.

Maybe fairytales do happen? Only if you’re a Disney fan.

Just to squash those pipe dreams (and bring ourselves back to reality) here are five good reasons to give transfer deadline day a miss.

  1. Watch the football!

Unusually on transfer deadline day there are actual football matches being played. Come 7:45pm everyone’s attention should be well and truly on those, rather than the guff of transfer rumours.

Most exciting of all is the Liverpool vs Chelsea match, where Reds boss Jürgen Klopp is under serious threat of losing his job should Antonio Conte’s league leaders secure three points at Anfield.

A win for the Blues would leave Klopp’s men 13 points off top spot and spell Liverpool’s fourth defeat in 11 days – a run which has seen the Merseysiders eliminated from both domestic cup competitions.

So let’s all watch the football, not the rumours, yeah?

  1. Sky Sports News

If you’re a Sky producer, there is clearly nothing more exciting than watching unfortunate reporters loitering outside training grounds sniffing out the newest transfer rumours from clubs across the country – often in the pouring rain and freezing cold.

Sky have got transfer deadline day so wrong it’s just painful. Who wants to see hours of repetitive ‘breaking news’, unsubstantial updates, snazzy graphics and theatrical presenting?

Their self-indulgent coverage has gone too far. Fair enough, if a big-money signing is made let’s pay attention, but until that happens it’s just not worth our time.

  1. False rumours

These days, with smartphone use in overdrive anyone can be a transfer scout or even a journalist. All it takes is some intrepid fan rocking up to their favourite club’s ground and lucking out with a chance ‘sighting’ of a big-name ‘transfer target’.

Of course, over-enthusiastic fans aren’t just to blame, it’s mostly newspapers. Nonsense rumours, unconfirmed reports, plausible transfer suggestions and the madness of the Chinese Super League just fuel the imaginations of transfer deadline day nutters.

  1. Social media

Nothing says “this is a shambles” like a good-old meme. Whether it be Harry Redknapp’s face photoshopped onto Del Boy’s body, or Jim White’s most ‘memorable’ quotes, social media will usually rip the proverbial out of deadline day.

That said, social media is a rumours wasteland on deadline day, full of time-wasting reports, gossip and users looking to score a few retweets and likes.

Even worse are the users that post ‘breaking news’ from clickbait ‘football news’ accounts and profiles, taking their reports as gospel. Can’t we just watch the football now?

  1. Phone-ins

Football phone-ins are all about opinion and should be encouraged. Better still, fans can have their say on which players they’d like to see move to their respective clubs.

But do we really have to sit through an analysis of the transfer window? And what about the pundits that are regurgitated from show to show without lending any insight into the transfer rumours that are likely to hold true?

Sure, if a former player sheds light on what deadline day is like from a player’s perspective that’s some interesting background, but should washed-up pundits be given a chance to say how clubs should go about their transfer business?

It’s all a matter of taste, but I’d rather see more input from the fans that pay to watch their clubs each week rather than the players that were paid a fortune for to play for them.

You can follow me on Twitter @NeilWalton89 and WordPress: neilwalton089

Are football fans spoiling the darts?

Are football fans spoiling the darts?

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Michael van Gerwen beat Gary Anderson 7-3 in the 2017 PDC world championship final, but was interrupted by an intruder while throwing for the match at 6-2.

It was the showpiece event of the PDC darts season.

Gary Anderson, world champion in 2015 and 2016, was looking to retain his crown against a rampant Michael van Gerwen in the 2017 world championship final at Alexandra Palace.

Scotland’s Anderson took an early 2-1 lead in sets, breaking the throw of his Dutch counterpart.

But, in a high-quality encounter, van Gerwen then moved through the gears, winning 12 out of 13 legs on his way to taking the next five sets for a 6-2 advantage.

Needing just 115 points to secure his second career world title, van Gerwen was interrupted by a disgraceful spectator, who leapt onto the stage and picked up the Sid Waddell trophy before being tackled by security guards.

That neither player was unhurt was a minor miracle. Van Gerwen, who went on to lose that set, somehow recomposed himself and won the match 7-3.

It says a lot that, despite the brilliance of van Gerwen, some anti-fan thought it was more entertaining to steal the winner’s trophy than watch the action.

Were 42 maximums insufficient entertainment? A 108 average for van Gerwen and a 104 average for Anderson?

The sight of van Gerwen dismantling his closest rival should have been one to cherish.

Instead it was clear that, despite a record 42 maximums being thrown in the match – a world final no less – the fans at Alexandra Palace had decided the match was over given van Gerwen’s superiority and would turn their backs on the play.

Facing their peers, a large number of supporters began orchestrating footballing chants such as the Kolo/Yaya Toure song, oblivious to the darting treat that van Gerwen and Anderson were serving up.

Of course, darts actually has a lot to thank these fans for.

The popularity of the sport has risen astronomically and one of the key reasons for attending live matches is the chance to sample the atmosphere – driven by Planet Funk’s ubiquitous song ‘Chase the Sun’.

The level of play is perhaps the biggest factor though, with perfect 9-dart legs and 170 maximum checkouts a regular occurrence on the PDC circuit, which now sees more 100+ averages than not.

But along the way to stardom the sport has taken with it more and more football louts looking to get drunk, shout abuse at players and now, invade the stage of play.

With the growing amount of unsporting behaviour, more commonly associated with football, now being seen at the darts, PDC bosses should be taking proactive measures to combat what has unfortunately become a trend.

There is no harm in having a drink, chanting songs and creating a wonderful atmosphere, but why not make songs about darts players and keep the environment a positive one?

Presently, each player’s walk-on songs provide darts-themed chants, Phil Taylor’s ‘walking in a Taylor wonderland’ song is also routinely heard, but there should be more tungsten tunes than footballing ones.

Perhaps the PDC could learn lessons from the fans on its rival BDO circuit, where players are respected in the same manner as snooker players with silence on crucial throws and knowledgeable applause throughout.

Let’s not eradicate the football-type atmosphere completely, but shape it more in support of the high-quality darts being played.

You can follow me on Twitter @NeilWalton89 and WordPress: neilwalton089

Consistent Rosberg deserves maiden F1 title

Consistent Rosberg deserves maiden F1 title

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Nico Rosberg claimed his first F1 world drivers’ title in Abu Dhabi

Loyalty can be seen as a fault in many sportspeople but for Nico Rosberg – F1’s newest world champion – it is probably his best quality.

Existing in a world of driver merry go-rounds, Rosberg has had just two teams throughout his 11-year F1 career.

Beginning with Williams in 2006, he spent four seasons with the British privateer team before joining the might of Mercedes in 2010.

Despite a difficult start, the German consistently outperformed F1 legend Michael Schumacher at the team and finally, in his seventh campaign with the Brackley-based outfit, his loyalty has paid off with a world title.

Rosberg is known for sticking to his guns. His system of operation is to study his car’s setup in forensic detail, chipping away at the balance throughout a race weekend until he has extracted the maximum performance from it.

In addition, this season especially, and despite being the title favourite before today’s season-ending Abu Dhabi GP, he has insisted he is just taking each race as it comes with his sole focus on trying to claim victory.

Rosberg’s studious approach has often undermined his talent – of which he clearly has plenty.

He comes from a racing background and has now emulated his father Keke, who won the driver’s title in 1982 through a triumph of consistency over victories, of which he took none.

Nico joins Damon Hill – 1996 world champion – as the only other driver to have won the world title after his father.

Of course, after 11 seasons in the sport, Rosberg has clearly had to wait a long time for world championship glory.

His feat took 206 races to accomplish – the longest stint in history – and is beaten only by Nigel Mansell’s 12-year drought in terms of timespan.

Rosberg also took 111 races to secure his first race win, which came in the 2012 Chinese Grand Prix. He has since gone on to take 22 more, benefiting from the outstanding Mercedes car in the new hybrid era.

However, he will always be compared to team-mate Lewis Hamilton, who had won the two previous championships in a straight fight between the pair.

This sudden projection into battle has tested their once strong friendship. The duo had grown up racing each other in karting and spent a considerable amount of time together on and off the track.

Now, their relationship looks strained, often frosty.

Perhaps the low point in recent times occurred when Rosberg threw his cap at Hamilton in the aftermath of Hamilton’s 2015 title win at Austin, when Rosberg had run wide when leading, gifting his rival the win he needed to clinch his third career title.

But there can be no doubt that the unmatched pace of the Mercedes car presented each driver with a unique situation.

They both knew that they would likely enjoy a private war for the title, such has been the superiority of their Mercedes car.

And there can also be no doubt that this driver pairing has forced the other to up their game.

For Rosberg, his aim has been to beat Hamilton – widely acclaimed as a faster, more naturally talented racer.

For Hamilton, his target has been to dominate races in the same way his idol, Ayrton Senna, did.

At times, the duo have realised their goals – but neither has had a true rule over the other.

Rosberg has had periods of dominance, such as winning the first four races of this season, that created a foundation for his title win.

Whereas Hamilton had been irresistible in July, winning all four races. His latest win in Abu Dhabi was also his fourth in succession and his tenth overall.

Rosberg has notched nine victories, but it is the same quality his father exhibited which has eventually taken him to his title win – consistency.

Looking at the numbers, he has put himself into a fantastic position in each Grand Prix.

For a start, he has never qualified adrift of the top two. He has made fewer poor starts than Hamilton and he has had fewer retirements – the only one coming during the pair’s infamous crash in the Spanish Grand Prix in May.

Much has been made of Hamilton’s misfortune with power-unit failures. Realistically, his retirement when leading the Malaysian Grand Prix was his downfall – but Rosberg only finished third after a first-corner tangle with Sebastian Vettel.

Hamilton’s other gremlins occurred in China and Russia during qualifying. His seventh place to Rosberg’s victory in Shanghai was the costliest, but he recovered to take second in Sochi, again behind his team-mate.

Hamilton had also been in terrible form in Baku and Singapore, leaving Rosberg to take easy wins.

There lies the difference. Where Hamilton has dropped the ball, his team-mate has invariably punished him. The triple world champion has also suffered a number of shocking starts from pole or second.

The getaway in Japan springs to mind as another major factor in his demise, having gone from second to ninth before the first turn. He later clawed back third place.

The bottom line is that Rosberg has raised his level and maintained it across the record-breaking length of this 21-race season.

He has not been intimidated by past failings against Hamilton, notably in wheel-to-wheel combat.

He has also appeared stronger mentally than his rival, whose emotions have notoriously fluctuated throughout the duration of 2016.

Adding all these equations together we are left with a simple answer: Nico Rosberg completely deserves to be the new F1 world champion.

You can follow me on Twitter @NeilWalton89 and WordPress: neilwalton089

2016 NFL season preview

2016 NFL season preview

 

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The 2016 NFL campaign kicks off in the early hours of Friday as American Football fans gear up for another bone-crunching season.

All 32 teams will be aiming to make it to Superbowl LI in Houston on February 7th, with Denver Broncos looking to retain their crown.

Popularity of the sport has grown massively in the UK and British fans have been rewarded with three international series matches to be held in London – two at Wembley and one at Twickenham.

The NFL will also break new ground by holding the first-ever Monday Night Football (MNF) game outside of the US when Houston Texans take on Oakland Raiders in Mexico City during Week 11.

So, whether you’ve been following NFL for years, are a rookie or only just realising what a great sport American Football is, let’s run through the basics.

How the game works

Each team has an offensive and defensive unit. The defence will aim to sack, or tackle, the quarterback of the opposition or intercept his pass.

Teams in offensive plays are given a 10-yard target and must cross that 10-yard line in four plays or less, eventually working their way down to the end zone where they can score a touchdown, earning six points.

Kickers can then add an extra point to the score with a conversion, or instead may opt for a two-point conversion where they must run the ball over the line in the same manner as a touchdown.

The two-point tactic is often used if the scores are tied or to put the defending team eight points behind with little time remaining.

Field goals, worth three points, are often used at the fourth play, or fourth down, when scoring a touchdown is deemed unlikely.

NFL matches are split into 15-minute quarters and if there is a tie at the end of an hour’s play the match goes into overtime.

Overtime can be ended immediately if a touchdown is scored in the first possession, but if not it can only be ended by an unanswered score.

How the conferences work

The 32 franchises are split evenly into two conferences – the American Football Conference (AFC) and the National Football Conference (NFC).

Each team plays 16 games over the 17-week regular season, which includes a bye weekend for each franchise.

At the end of the regular season, the top teams in each of the eight divisions – North, South, East and West in the AFC and NFC, qualify for the play-offs alongside the two next best in each conference.

In a knockout format the teams contest each round until they reach the conference final. The winners of the AFC and NFC conference finals go through to the Superbowl.

Off-season player moves and contracts

Superbowl 50 Most Valuable Player (MVP) Von Miller was rewarded for his display against the Carolina Panthers with a six-year $114.5m contract, remaining at the Denver Broncos.

The money for his deal was freed up by the retirement of legendary quarterback Peyton Manning, who was earning $21.5m per year.

Denver also lost another high-profile quarterback as Brock Osweiler rejected a $64m contract in favour of joining Houston Texans on a four-year $72m contract, with a guaranteed $37m in the first two years.

Those figures are eclipsed by the renewal of quarterback Andrew Luck’s contract at Indianapolis Colts, where he will earn a record $140m over six seasons.

Luck enjoyed a stellar 2014 season with 40 touchdown passes but his 2015 form, where he threw 12 interceptions against just 15 touchdowns, was not enough to deter Colts owner John Irsay from offering the deal.

Who are the favourites?

It’s nearly impossible to predict the winner of the Superbowl in five months’ time and the bookermakers are finding it equally hard to do so.

There is little to choose between the Green Bay Packers, Seattle Seahawks, New England Patriots and Carolina Panthers with the majority of bookies offering 8/1 for each franchise.

Fan favourites the Pittsburgh Steelers are placed at 11/1 while Kansas City Chiefs have assembled their most talented roster in recent years and are rated at 22/1 as dark horses.

Reigning NFL champions Denver Broncos cannot be written off either and are also placed at a tantalising 22/1 to retain their crown.

  • You can follow me on Twitter @NeilWalton89 or WordPress: neilwalton089

2016 Vuelta a Espana preview

The 2016 Vuelta a Espana rolls off on Saturday with three giants of cycling waiting to battle it out for the final Grand Tour of the year.

Tour de France winner Chris Froome, fresh from competing at the 2016 Olympics, will contend with Alberto Contador and Nairo Quintana for the Vuelta, both of whom missed Rio to concentrate on the red jersey.

On paper, Contador and Quintana look like the favourites, but who else can challenge this illustrious trio?

The contenders

Froome may be the 2016 Tour champion but his exploits in Rio will have taken plenty from his tank. Finishing 12th in the road race, he then won bronze in the time trial when admitting he had nothing left in his legs.

His powers of recovery will be severely tested on another brutal Vuelta parcours that includes ten new summit finishes.

On past precedents, riders such as Froome with a busy schedule in the lead-up to La Vuelta often do not fare well, and this plays into the hands of three-time winner Contador and Quintana who are both fresh.

Contador’s crash and illness at the Tour forced an early abandonment and he has since had the time to rest and prepare himself for a tilt at a fourth Vuelta title.

Quintana, meanwhile, suffered with a mystery virus during the Tour but recovered to finish on the podium in third.

The Colombian has been unlucky in this race before, having crashed in a time trial when well-placed to win in 2014, and crashing again in the next stage.

Movistar have named Alejandro Valverde as their leader but it is unlikely he will be able to challenge Contador and Quintana is waiting in the wings should he falter early on.

Esteban Chaves is another Colombian looking for Vuelta glory and, after a second-place finish to Vincenzo Nibali in the 2016 Giro, he has geared his season around a Giro/Vuelta run.

Chaves claimed fifth in the 2015 Vuelta in his breakthrough season and it is clearly a race that suits the smiling Orica BikeExhange rider.

Outside challengers include Steven Kruijswijk, who crashed late in the Giro when in the maglia rosa, and Andrew Talansky, who has solely focused on the Vuelta this year.

The other jerseys

The green points jersey is likely to be taken by a pure climber, such is way the Vuelta weights the points on each stage.

This structure has been labelled unfair by several of the world’s top sprinters in recent seasons and consequently there are no notable fast men other than Movistar rider Jose Joaquin Rojas at the Vuelta this season.

Instead, with the mountainous terrain on offer the Vuelta has attracted several of the world’s top puncheurs who may fight it out for the white combined jersey and the blue polka dot king of the mountains jersey in addition to the green.

Puncheurs, or one-day classic specialists, favour short sharp bursts up hills and with the likes of Philippe Gilbert, Niki Terpstra, Simon Gerrans and Zdenek Stybar on show, cycling fans will have plenty to enjoy over the three weeks.

The stages

La Vuelta organisers Unipublic have been sensible this year, with the race mainly based in the mountains of northern Spain and few lengthy transfers between stages.

There are some stonking summit finishes on show, including stage three’s arrival at the Mirador de Izaro, which features an incline of a whopping 29%, a gradient which saw riders climb off and walk in the 2013 Vuelta.

Stage eight sees the riders take on La Camponera, which elevates to 24% in places, while the run in to the stage 17 summit finish takes place on the Mas de la Costa, which averages 15% for 4km and tops out at 22%.

The toughest stage looks set to be the fourteenth, with three category one climbs and the summit finish atop the ‘especial’ category Col d’Aubisque.

There are five official flat stages, while the race kicks off with a team time trial and features a pivotal individual time trial on stage 19.

The Brits

There are a good selection of Brits in the 2016 Vuelta. Chris Froome is the headline act and he is joined on the Team Sky roster by Peter Kennaugh, who surrendered his Rio road race spot to the in-form Steve Cummings.

Simon Yates also enters his first Grand Tour since a ban for a failed drug test – something his team take responsibility for regarding their failure to notify the UCI of his asthma medication.

Yates will have his work cut out to emulate brother Adam, who finished an astonishing fourth in the Tour de France in July.

Young Brits Hugh Carthy (Caja Rural) and Scott Thwaites (Bora Argon-18) both make their Grand Tour debuts to bring the total number of British riders present at the Vuelta to five.

So, that leaves nothing else to do other than kick back with a large glass of Rioja and watch the riders slog it out in 40C heat, go head-to-head in the high mountains and fight for the final Grand Tour of the season.

There is also the chance for an unheralded sprinter to make a name for themselves and watch out for those pesky Brits – Froome, Carthy and Yates could all feature in the top ten on the General Classification if it goes to plan.

But, with Contador, Quintana and Froome all lighting up the front of the race it’s going to be a treat, and my money is on Quintana to emerge victorious.

  • You can follow me on Twitter @NeilWalton89 and WordPress: neilwalton089