Thursday 27 September 2012

-3

I met the coach and have to say I am impressed so far.. We covered where I am up to what are my goals and how he is going to help me achieve them. I'm apparently going to be working in zones one and two for a while. More on that later. I also have some testing to do which will be interesting. This will be a regular event throughout the training. So today has been spent counting the teeth on five bikes and providing details to the coach.

I still managed a spin though although it was a very windy (force 4-5) damp on the way out and raining on the way back. I was also held up for a while by a horse drawn funeral not that it bothered me. And I still haven't started warming up before I ride.

Details are:
Lap 1 10 miles 20mph avg 145 bpm avg 28.5 and 165 max

Lap 2 3.59 miles 21.2 avg 159 bpm avg 29.4 and 166 max

Stopped for coffee

Lap 3 12.3 miles 17.3 mph avg 138bpm avg 27.1 and 158 max

Lap4  2.11 miles 18 mph avg 154 bpm avg 29.3 and 163 max

Overall 28.18 miles 18.6 mph avg 144 bpm avg through traffic.


Wednesday 26 September 2012

New regime -4 days

Well it's four days to go until the new training program starts and the week has seen some of the worst floods for years, torrential rain and gales. On Monday I did an hour of hilly riding on the tacx and felt guilty that I didn't do more. Tuesday I once again opted for a safe indoor session and pushed 90 minutes on the tacxI need to invest in a new turbo tyre, the old one is falling apart and a new heart rate monitor to ensure I'm getting the best out of the turbo.

Today though I thought the weather looked a bit better, the rain stopped and it wasn't that windy so I thought I would sneak out for a quick thirty even though I wasn't feeling 100%. I wore my winter jacket, full length gloves and autumn leggings for the first time. it wasn't too bad, the roads were damp and felt a bit slippy but it was ok. Seven miles in and I was hit by torrential rain, the wind picked up and the floods re-appeared. I also noticed at one point my speed dropped to 15mph and my pulse was 148, indicative that things weren't right, that pulse is normally around 18mph. 
I cut the ride short and came in at 22 miles very wet, cold and smiling. It does show what goals can do for you. In the past when the weather turned I would normally take about two weeks to force myself out. Although the rides were short I still did them. So I meet the new coach formally for the first time tomorrow night and I have four more days of messing about on the bike before I start the structured training. Can't wait

Tuesday 25 September 2012

Here comes the mid life crisis

A few years ago most men reaching mid-life crisis were supposed to buy a Mazda MX5 costing around £19,000. The fresh air and sense of freedom allowing the confused individual a sense of freedom and a return to a child like state. Next on the list was the motorbike with a variety of prices upto about 15,000 including the extras. The main problem with this one was the additional driving test, limits on the cc and the high risk of death when crashing at speed. There is a reason doctors call motorbike riders donors.
I'm lucky I had motorbikes and convertibles through my 20's and 30's so got it out of my system. Anyone who has a connection with cycling will be aware of the rise of the mamil or middle aged man in Lycra. Not wanting a two wheel rocket and finding two seats impractical people turned to the healthy option of cycling though I have to say it is unlikely to be cheaper if you end up addicted.
As I am living to 120 when I will die with my 26 year old wife sobbing next to the bed (she's just realised she's out of the will) I accept I am approaching mid life. I'm 50 next year and wanted to do something to commemorate the milestone.
First of all I have ordered two new bikes (Not a shock to anybody that knows me). Next, I have been discussing with fellow Wirral Mamil Ade this years cycling. We both feel we haven't done as much as the year before. In his case work commitments and mine preparing for retirement and renovating my new home. Although I had a trip to Spain it was really just training and other than that we have only managed a couple of Polocini sportives and the Wiggins monstrous ride.
The main problem we agreed was that we didn't set goals at the start of the year and plan training around them.
So with two bikes on order and feeling a little deflated by this year I am taking the unusual step of announcing next years plan. As well as a February training camp and sportives to be decided I am going to concentrate on time trials.
At the moment I can ride ten miles without warming up and through traffic in 29 minutes on a road bike. I want to do it in 27. (I'm not sure of a target 25 time yet)
So, I'm 50 in may, weigh 204lbs avg about 18mph on my training rides which have stagnated. I consider myself an average rider when riding with an average group. What's the plan? Well I'm doing it properly. The bike is a cannondale slice due in the UK in December which will be fitted with my carbon spinnergy wheels. http://www.cannondale.com/gbr/2013/bikes/road/triathlon-time-trial/slice-rs/slice-rs-ultegra-double-crankset

My other immediate plans are;
a bike fitting with pedal precision;
Working with a good cycling coach (starting next week)
Reviewing diet

Later on I will consider other aero equipment perhaps even the strange helmet. I intend to keep updating my progress on the blog along with Ade's who through work commitments won't be able to train as often.

I will try to supply subjective and objective data and would emphasise I have no delusions about winning anything. I just want to see how long it takes to get faster and hopefully enjoy my cycling even more. So if you have wondered about the effectiveness of equipment, coaching and how much fun time trialling is....... Stay tuned

Just when we started to forget how much we hate newspaper journalists

The following is a news paper article in which the writer, claiming to be a journalist, uses the Chief Whips outburst while holding his grandmothers bike to unleash a hatred of cyclists.

I fortunately just shake my head at this sort of thing now and consider it fairly routine in todays UK. I am reminded of a speaker I know called Paul McGee (The SUMO guy [shut up move on], he tells the story of how someone goes in to a shop, doesn't like the service and complains to everyone telling them not to go in to the shop again. When asked how many people they dealt with they sheepishly say....just one.

So it is with everything these days one person can make people feel that everyone with similar interests is the same,
well right back at you Jan Etherington I see newspaper journalists as alcoholic, chain smoking criminals with no respect for privacy or the laws of this land, they kill Princesses and think its ok to tale topless pictures of other Princesses....... well perhaps just the ones who write trash like this,

 

We’d just grown to love cyclists – and then Andrew Mitchell had to come along

The chief whip, with his petulant tirade, reminded us of everything we hate about cyclists


Andrew Mitchell wants us all to “move on” (which is roughly what the police asked him to do in the first place) - We’d just grown to love cyclists – and then he had to come along
Andrew Mitchell wants us all to “move on” (which is roughly what the police asked him to do in the first place) Photo: PA
We got rather fond of cyclists this summer. Bradley Wiggins, with his sideboards, on his throne at Hampton Court, lovely Victoria Pendleton and those stoic girls who cycled through storms. They and their Olympics colleagues brought home medals, with charm and cheerfulness, and changed our view of cyclists for the better. From traffic-light jumpers and ratty road-users, they morphed into champions and heroes.
We were glued to the Velodrome and learnt phrases such as keirin and peloton. I even thought of buying a bike myself. It was a summer of love, for the handlebar brigade.
But then along bowled Andrew Mitchell and, with his petulant tirade, reminded us all of Everything We Hate About Cyclists.
Everyone loses their temper once in a while, but nobody loses their temper more often than a bike rider. Cyclists believe they are a superior race. Or in a superior race. They are convinced that, because they’re on a bike, they’re more responsible, intelligent and healthy than the rest of us in cars, buses or trains, or even just standing around, doing our jobs.
We are lesser mortals: they look down their noses, from their elevated position on those wince-inducing saddles, on us poor saps, munching cheeseburgers in our nice warm cars.
I live right in the middle of the Olympic cycling route. At the weekend, our cafés are packed with lean (very) mean cycling machines, sprawled over the tables and sweating into their bacon baguettes. They have absolutely no spatial awareness of anything that isn’t passing them on two wheels. They never look up, or enjoy the passing scene. They only talk to other cyclists. The rest of us, they verbally abuse.
Heads down, teeth clenched, buttocks unappetisingly upended and cased in white neoprene, they hurtle past, buzzing loudly, like a plague of Technicolor locusts. Why are they always in such a hurry anyway?
Try to amble across the road here, perhaps with an elderly dog in tow, and you’re likely to be knocked down by these neon Lycra louts, riding two abreast, desperate to “do a Bradley” on the roads of Surrey – and swearing at us locals for daring to traverse our own roads at anything less than a sprint.
Walk along the Thames Path, contemplating the tranquil beauty of the riverbank, and your reverie will be interrupted by persistent bell-ringing (if you’re lucky), or you’ll simply be overtaken by a hurricane of metal and luminous leggings careering past within inches of your elbows.
I make it a rule always to say “Good morning” to these belting bikers. With any luck, it will take them by surprise so much that they’ll slow down, or better still, fall off.
I also shout, “That’s all right!” after them, in the vain hope that they might be shamed into saying “Thank you” the next time they force a walker to slide down the riverbank to get out of their way. It’s childish, I know.
Everyone ought to keep fit, and it’s lovely that the Olympics has encouraged so many to get on their bikes. But too many cyclists think that being disguised as a lumpy glowworm means they can behave like spoilt brats, whose route to glory is being obstructed by the rest of us.
All that fresh air and freewheeling should make you a nicer person and, of course, many cyclists are perfectly charming. I’ve seen the Mayor of London, Boris Johnson, cycling around London. He seems to manage a cheery smile, take in his surroundings, stop for a chat. But then he’s not a Lycra lout.
You see, I think it’s the sheer embarrassment of the outfits they have to wear that makes many of these cyclists so bad-tempered. I’m sure they can hear the mocking laughter of onlookers whenever they whizz past, flashing their glistening, logo-strewn limbs.
But Mr Mitchell has no such excuse. He can’t plead the “I Was Wearing Embarrassing Lycra And They Laughed At Me” get-out clause, because he was wearing a suit when he verbally abused the Downing Street security guards, who wouldn’t let him out of the big gate and directed him instead towards the small one. I can only conclude that size means a lot to him.
And why wasn’t he wearing a helmet? Presumably, he didn’t want to meet the PM with “helmet hair”. But his formal attire and annoying Miss Marple basket (what’s in it anyway? Not humble pie, that’s for sure) don’t fool us at all.
I’m convinced that beneath his façade lurks a Lycra lout, squirming in a bodysuit of wasp yellow. Remember The Incredible Hulk? Apparently normal guy, gets ratty, bursts out of clothes and gets nasty?
No wonder Mitchell was in such a hurry to pedal off – it was before he turned green and split his trousers. Now, of course, Mitchell, the Incredible Sulk, wants us all to “move on” (which is roughly what the police asked him to do in the first place) and is fuming because we’re still talking about Gategate.
Not only did he offend the officers who were trying to protect his boss, and damage further the reputation of his party, but – sorry, Wiggo and Victoria – the Chief Whip punctured all the post-Olympian goodwill we felt towards cyclists, in one foul swoop.


Friday 14 September 2012

There is a reason the Pro's go on winter training camps

It is too damn hot in the summer

This one is a bit late as  returned at the end of July but having had enough of the so called British summer drowning me every time I went out on the bike I packed my bike and disappeared to Southern Spain for 25 days in June and July thinking I would grab some  sunny  rides in the Morning of a hundred miles or so and sit and watch the Tour D'France in the afternoon. Great plan and have to say I loved the experience in advance of anything else you read to the contrary.
I arrived at mid-day on a Sunday and by the time my bike was back together,mid afternoon, I went for my first ride of the break. Just a 25 mile spin along the beach. With temperatures at 43 degrees and a 17% climb today was my first lesson in Spanish cycling. It takes a while to get used to the temperatures and by the afternoon the sun had dried the air completely making breathing difficult. Still good to know on a short ride. The other problem is that you don't realise just how much you are sweating. It dries out instantly, until you stop that is and then you look like you just got out the shower.

Luckily I met an ex-pat called George who showed me around the area. (I was south of Alicante in a place called La Marina). It was different to the UK for a number of reasons. First of all I was on a flat valley floor some 30 miles across. At the edge of the valley the mountains just sprang up after being visible and taunting me for miles. Averaging 6-7% climbs but with short sections of 17-22% the climbs could continue for ten miles with the longest descent being 12 miles. Now that was fun and well deserved but displayed another problem. Riding the drops with your hands hovering over the brakes is painful (but worth it).





That said Spain has amazing roads. They are well looked after and empty. I could ride for two or three hours without seeing a car. It looks as though the roads have always been well maintained but as tourism increased new and faster roads were built leaving the old ones all but abandoned. There are still cafes along the way which are fairly cheap and essential for topping up on food, cake and water. The Spanish have laws which are strictly enforced. Don't expect to get away with jumping a red light or not wearing your helmet. On the plus side, motorists are fined 1,500 Euros for going within  1.5m of a cyclist or failing to give way. As a consequence they will sit quietly behind you until it is safe to pass, often shout encouragement and stop on a roundabout to let you through.
 
This became all to apparent when  started riding with a group called Amigos de Cyclismo, a group of ex-pats from all over the world and including former pro Harry Steevens winnerof Paris Roubaix all be it a number of years ago. With groups of thirty often riding five abreast I started out quite nervous but quickly realised this was normal in Spain and quickly settled into my drastically reduced rides of between 50-80 miles.
 
The rides were surprisingly varied. It was easy to go for a long flat ride along the valley, or after a ten mile warm up hit the mountains. One of my favourites included a ten mile stretch along the Mediterranean sea around Santa Polo with a stop at a beach front cafe. With stunning views and the buzz of people enjoying the beach it left me trying to thing of a joke about a cyclist going to heaven only to be told as he was so good heaven wasn't the paradise he deserved and he was being sent to Southern Spain to cycle for eternity, but, you will be pleased to know, I couldn't think of one.
 
So, the downsides,
  1. It was too hot, you need to go outside of the summer season. I left the house between 7 & 8 when it was a chilly 28 degrees. It still hit 43 to 46 in the mountains and 38 in the valley. I returned home between 12 and 2. Mid afternoon is too dry and hot to ride safely.
  2. Hydration was a problem. I heard on the Tdf commentary that on a hot day (only 34) riders could drink up to 25 bottles. I was taking two! Clearly not ideal even with two gels and a melted energy bar. On an early ride I found myself weaving along the road with no inclination to do anything about it. To remedy the situation I had to review mileage and drop to some 50 mile rides and take a couple of days off. I started stopping for coffee and coke mid ride and buying a bottle of water to refill the bottles using some tablets. I also drank 4liters of water in the afternoon and a litre of fruit juice. Finally, and the hardest one, I avoided spending too much time in the sun off the bike. That said I was there to ride not sunbathe and the TdF on Tv helped.
  3. Despite the angelic approach of the Spanish drivers it still isn't that safe to ride on your own on the near empty roads. Hydration really is a risk, so try to find group that will let you ride with them. On the occasions I did ride alone, there were that many riders on the road that you can form a group once you are riding, just don't forget to save your holiday location in the garmin if you get lost.
  4. You need to slow down a bit if you want to keep the mileage up, it isn't possible to hydrate quickly enough or suck in enough oxygen at speed, (excuse made)
And that is it, would I go again in the summer? yes but I would get more out of it in April, though i am booked onto a trip to Lanzarote in February and may try Spain in April but drive there and take a few other trips in on the way.
 
So all that remains is to say Spain is a cycling paradise, recovery is quick if you hydrate properly allowing for plenty of mileage. I will post some more pictures when I figure out how to recover them off my broken lap top.
 
However here are some of the routes I enjoyed