John Shaw Cyclo-cross and MTB Racer & Lecturer

John has raced all cycling disciplines over a 40-year span; he is an ex-professional having raced for prestigious teams such as Specialized UK, Peugeot, Muddy Fox and BMW Proflex. During his career he has ridden numerous world cup races and the cyclo-cross and MTB World Championships.

He now competes in the Veteran’s category, and says it’s no easier as he continues to race against the same riders as he did as a pro! His main concentration is cyclo-cross. A typical training week includes a Saturday race, a long ride on a Sunday, a recovery ride on a Monday, Tuesdays and Thursdays are split days of riding to work and back (90 minutes) and then a turbo interval session. Leaving Wednesdays for a long steady ride (2½ hrs) or a cyclo-cross skills session in the park.

Nutrition is key to performance and recovery, even more so when juggling a full-time job and a very energetic 7-year-old son. Lifestyle and organisation are also key to a successful season, Johnny likes to leave no stone unturned!

This year Johnny hopes to have a good National Trophy Series with some wins in local events. He will also travel to Belgium in December for the Cyclo-cross World Masters Championship and hopes for a good performance before moving up a category next year.

Facebook: ColnagoBBBMorgan Blue Racing Team

Age: 49

Sport: Cyclo-cross and MTB Racer

Occupation: Lecturer

Pre-race Ritual: Wake-up early and have a 20-minute spin on the rollers, porridge and a bagel breakfast; sip on Elivar Hydrate Plus on the way to the race. If it’s a cyclo-cross race; complete three laps; two at a steady pace and one at tempo to check the conditions and ensure the correct tyre pressure. 20-minute roller blow out ride just before the start.

Favourite Cheat Food: Gluten-free Brownie from the local bake house (the owner trained at a French patisserie). Gluten-free products digest well and are extra gooey.

Favourite Form of Cross Training: Mainly on the road or the turbo trainer/rollers, with cross training consisting of either MTB rides in the summer or cyclo-cross skills sessions in July/August.

Career Highlights:

National Team champion twice
Finishing on the podium in National cyclo-cross races
Competing in various World Cup races in both disciplines
Competing in World MTB Championships at cross country and downhill for Specialized UK in Bromont, Canada
The races that always hold the best memories are the cyclo-cross events in Belgium and Holland; the atmosphere is always fantastic and the racing super-fast.