Riding with the brakes on slows you down

Last weeks Saighton ten was another lesson in time trialling. I had a few problems with the bike before I left. The rear brake is integrated into the frame and sits underneath, just behind the down tube. I was struggling to stop the brake catching on it. I would think I had fixed it than a couple of goes on the brake and it would catch again. 

I drove down anyway and set the bike up again, once again i thought it was ok. i rode the warm up and knew with the speeds I was doing something was still wrong. I got back to the start line and with the help of a couple of the palefish crew thought I had finally fixed it. Despite maintaining my usual heart rate I was passed by two people starting after me. While its not the best indication of performance it stings a bit when you find out they were both slower than my time last week by about a minute. I ended up being just over three minutes slower than last week. At the finish line I picked the bike up, span the back wheel and watched it stop after quarter of a turn. No wonder I was slow. I put it down to resistance training and dropped the bike in the shop. The bad news is there is a problem and its gone back to the manufacturer. So I'm back to road bikes for now. I didn't do a great deal of riding through the week with gales making riding dangerous though I have managed a few hard interval sessions 

As I'm writing this its five hours to tonight's ten and its still 50mph gusts so I'm trying to motivate myself  ready to try again......

Second Effort-getting a bit faster

So after last weeks 27-51 I had beaten my target of a sub 30 minute by 2 mins 9 seconds giving me the right to ride my TT bike on the next event. The first problem was that I actually haven't ridden it that many times and they take a bit of getting used to. There is a lot of weight on the arms and looking up uses different neck muscles. So on the Tuesday I took it out for some interval training. Just two lots of 4 by 2 minutes in zone four in the middle of a 2 hour ride on the Tuesday settled me into position, started getting me used to the gear changes and building the neck strength.  Wednesday was different again. I was out for 2 1/2 hours on a hot day. I was doing sprints so 6 to 15 second sprints with up to 45 seconds of recovery many many times. My last sprint went past cheshire oak cycles and I was starting to struggle with the heat and effort. I didn't have a bottle (or cage) on the TT bike, stupid mistake. Cheshire Oak cycles gave me a can of energy drink so in return I ordered my cage and bottle, not that they expected me to. They also checked my bike ready for Thursday. 

So I was feeling prepared and ready for the Thursday night ride, secretly hoping to get into the 26 something. 

Of course the gods conspired against me. I woke Thursday to heavy rain and howling gales. I spotted a tweet from a local semi-pro who returned home after 20 miles due to the conditions and began to decide (maybe) not to ride. Later in the day though I thought I would drive down just for a look. That in turn became a ride. The bike set up I once again did a 7 mile 18.1mph warm up getting to the line as number 9 with 5 minutes to spare (perfect). Both number 8 and 10 either side of me were on TT bikes with aero helmets (I haven't earned the right to wear mine yet) and looked pretty handy. I tried telling number ten it would be rude to pass me in the first four miles but he looked to have little sympathy.  

My turn came and I set off in the rain and in to a strong head wind. I dropped down the descent and just a few hundred yards from the first corner got a big cheer from a group just watching, not bad in this weather. As I hit the first corner I was slightly delayed by four cars passing (safety first). I then noticed number 8 not far ahead. I love a carrot but I was a little embarrassed to catch them before the three mile point. I passed them muttering that I would blow soon and pushed on determined not to give number ten the same satisfaction. The ride was hard with the cold, rain and wind buffeting me about. I felt wobbly on the bike at times but not uncomfortable. The wind pushed me uphill back to the start and I tried going wide on corner one to maintain my speed. At the last minute I spotted a pile of mud and slammed on. To be honest I need more practice on the narrow bars so it didn't matter. I pushed on with lungs burning on the final uphill before pushing as hard as I could on the downhill. 27.21 for the 10.1 miles. I was slightly dissapointed at first not getting into the 26 minutes but riding back with number 10 he told me he was 90 seconds slower than last week and I beat him by 1-40. So hopefully with better weather next week I can get into the 26 mins and drop that even more on a fast course.  I need to get into a club and race a few other courses perhaps even try a 25- just for the pain of it,

Those interested in trying it feel free to get in touch or turn up on a Thursday night in Saighton just outside Chester. The first rider sets off at 7 so try and get there about 6 to warm up and settle down. It's £3-50 to ride and is a good, though technical and slightly slow course. There are all sorts of levels there so don't worry about your ability. 

1st one done

After working hard through the winter it was important for me to get a benchmark of where I am up to in my quest for a 25 minute 10 mile time trial. I had opted for the Saighton 10 just outside Chester. It's described as a technically difficult course of 1&1/2 loops, dropping down from the start to a left hand turn the course runs flat for a couple of miles. It's then a left turn and uphill fo a while. Past the car park again where your fellow velo-nuts cheer you on before you ride back through the start for another lap of the first three miles.

This was my first time trial in over thirty years and just one week off my 50th birthday so, to be honest, I was nervous. I felt I hadn't ridden the TT bike enough so I opted to race on the Cannondale super six. Still a fast bike but no TT machine. I always said I would allow myself 'treats' when I managed certain times. My goal for today was simply under 30 minutes. Late last year I was managing 30 to 31 minutes on the road.

So with a 7pm start I had plenty of time through the day to get ready. I checked the bike over and put it in the car. Clothes selected to be as similar to a skin suit as possible without subjecting the world to me in a skin suit. Recovery drink ready, and an energy drink for sipping in the hour up to he event. I ate well through the day with my last meal three hours before apart from fruit and an energy bar. All a little over the top but it stopped me wondering what I was up to.

I got to the course at 6, an hour early. I met the organisers, signed in number 9, paying my £3-50 and set the bike up. As people gathered it was clear there were riders of all abilities and a friendly bunch they were. I decided for my warm up I would ride around the 7 mile loop. (I had already driven round a week earlier to see what it was like). As I got to the bottom of the hill I checked the actual time (I know) and realised I was pushing my luck getting back to the start in time for the off. Classic rookie mistake. I ended up averaging 18mph for the warm up, not much for some but a bit quick for me. I had a quick gel and made the start with three minutes to spare.

My heart rate rocketed at the start (possibly through panic at making the start) then settled to my functional threshold where I held it for the rest of the ride. After charging down the hill and sweeping left I got into my preferred cadence along the flat. At about the four mile point the course goes under a low railway bridge. As I approached I could see the beginnings of a traffic jam. Slowing down I weaved through the cars to a tractor with a JCB on a trailer stuck under the bridge. I squeezed through. The last rider to do so. The organisers rightly cancelled the event. I was told by all the Marshall's as I rode round it was cancelled but I was on my way and even if the time keepers had gone home I could time it on my garmin.

So on I went, through the riders packing up with some still shouting my name and cheering me on it encouraged me up the hill.

The downhill strip was welcome and the section after the left turn went on for ever as I tried a final surge. The keepers gave me almost the same time as my garmin (I pushed the button after crossing) and with everything considered I was delighted with my time of 27.51 an average speed of 21.8mph and a maximum of 29.1. It was then just a gentle ride back to the start and not under th bridge.

So I have learnt a few lessons, I can ride my TT bike next time, I'm told this is a slow course and I should try some straight out and backs. Not slowing for corners will keep my speed up but all in all I may need to reconsider my 25minute target.

 

Girona Baby

With the cold weather lingering over the British isles and people muting of more snow at the end of April I took the opportunity to join Al from Polocini cycling in a four day venture to Girona in Northern Spain. Known as a key destination for professional cyclists since, well before Armstrong made his home there it is still the primary residence of 87 professional cyclists and with good reason when you see the mountains around this relaxing city.
So the first game was spot the professional. Al was much better at it than me but then again I didn't recognise Steve Cummings when I was talking with him at the Eureka cafe. So to backtrack a little, before we left England we watched Liege Bastogne Liege at the soon to be world famous Polocini Cycling cafe in Romiley with Ireland's Dan Martin winning the race in a dominant performance. So it was an absolute pleasure to meet the man himself the next day looking like he had done little more than walk to the  shops the day before. A real nice guy and ambassador for the sport he part owns bike breaks in Girona. http://www.gironacyclecentre.com/  We rented our bikes from the shop for just 25euros a day, while they were a little heavy you can get anything you want up to Di2. You can also arrange tours, accommodation or mountain biking through the two front of house members of the team. Dan appeared very hands on in the shop checking the tyres on hire bikes, while his dad was in the corner fixing a wheel and his Mum also wandered around. In addition you can pick up basic supplies from bars, gels, inner tubes and C02 cartridges or at the end of your ride enjoy relaxing on a sofa with  coffee or even having an end of ride shower. The walls are covered with pro rider kit in various states of repair with their surplus for sale. Most of the pros have their bikes serviced their so if you are into celebrity stalking make sure you go there and post your photos.

Dan Martin on the left (just in case)

 

 

We spotted (I think) plenty of other obvious pro riders, judging by the team kit, the right make of bike 100kg bodies and the speed so high that I had no chance of telling exactly who they were.

 

So to day one. Al knew a great climb. With the effort required and distance from Girona we took a short train ride for the first thirty miles before almost immediately starting our climb to Montseny. This mountain was infamous in the 1970's when a jumbo jet pilot missed it coming up and crashed into it. A bit of a warning there then. The day had 7570 feet of climbing with 6500 of them coming in the first 16 miles taking us to the top of the mountain. It was a lot for my large frame and the last couple of miles to the top over slightly broken pathways up to 17% were a real grind but gave a great sense of achievement. One of my abiding memories was of a mountain biker in the highest car park some two miles from the finish looking at me as though I was off to my funeral.

Job done though and it gave a tremendous sense of satisfaction despite the effort it took.

We started down there or half way up and still happy

 

 







At the top you can see the road in the distance and getting ready for a rapid tricky descent

 

Helicopter landing pad just in case.






The route down was cold, temperatures in the Mountain dropped as low as 7 but the effort was keeping me warm going over 14 strava HC climbs and one 1st category not to mention many others. The way down was different hence the rain coat to keep me warm. I managed to hit a hole at 25mph and got a pinch puncture on the front but luckily stayed on. We made a rapid descent back to the railway, with time, effort, and the next days trip we decided to jump the train back into Girona avoiding a busy road in.

We went up the highest one-over there

Day two was the famous Rocacorba. On paper it looked easier than the day before. In reality, with temperatures hitting 31 degrees and long 15-17% Gradients and the previous days efforts in the legs I found it hard...Very hard.

 

Although we took it easy at the start over rolling ground, it was only 15 miles before we slammed into the climb. A sign at the start taunts you and with every KM along the route marked by the distance to go and the average gradient in that KM. The problem was when it states average 10%, half could be at 6 and half 14 so the efforts were really hard in the 31 degree heat and likewise on the lesser slopes where it varied from 4 to 11%.

 

At the start



Fooled into hapiness at the start

The ride just kept going with plenty of switchbacks and little else. Once again the finish was slightly lower than the top so we pushed on a further 2 km up 17% gradients to some spectacular views. We met with some local riders on the way up, shared some food of theirs, they shook their heads at our heavy bikes then we raced back down the mountain to lunch by a lake....the perfect reward.

At the top

Sitting on the paragliding ramp over a cliff edge was fun. The lake we passed on the way up can be seen in the distance

Coffeee and lunch enough said

The rest of the ride home was tough, with more climbing in what appeared to be a relentless effort particularly with the head wind. Overall though a fantastic trip I can highly recommend regardless of ability there are plenty of options for climbing though be warned it is a mountain range. The trip itself for flights, hotels and bike hire was under £200 for four days. I wish I had left earlier on day one and later day 4 which would of added 40E for 2 extra days riding, but as a last minute decision Al had other things to do so...next time then

I need to keep up....

It has been a while since I completed my last post (other than the one on fittings that I just did). I still have to write about Lanzarote, the Glasgow revolution, my new steed, some testing at university a new trip I planned amongst other things.

This post though is about the training. Once again the weather is conspiring against cyclists with temperatures out there similar to my freezer. Throw in a chill factor and the body quickly starts to shut down and long mileage becomes difficult. I opted to fight this and invested in some excellent bioracer winter kit. The sort of clothing the Palefish and Polocini  teams use as well as others up to and including World Champions. To finish it off a superb Goretex jacket and winter socks from Cheshire Oak cycles have seen me out in sub zero temperatures. So my outdoor mileage has jumped up to about 200 a week again, apart from a short illness dropping one week down to 150. With another freeze this week the winter that never ends shouldn't stop me from enjoying myself.

So what have I been up to? First of all I wanted to drop my weight a bit more. I made a conscious effort to watch my diet over the last three weeks without loosing power and managed to drop 7lbs. Another 7 as it warms up will really help over the hills.

My weeks are getting interesting. They are still fairly routine but all the winter base miles are now paying dividends.

They look like this:

Monday is still a rest day though it is often hard to stick to this it allows me to catch up on things (other than blogging)

Tuesday, I have been going to meet the science chaps at Hope University to collate some data that should help me become more competitive. More on this in another blog when I finish. In short I am finding my functional thresholds using ramp tests, and simulated time trials.

Wednesday is a bit of a recovery day usually a 1-1/2 to 2 hour zone one session to spin the lactate out of my legs. This week I went on my TT bike and overdid it (a lot) but boy was it fun and that machine flies.

Thursday is a long steady ride up to 4-1/2 hours in zone 1 and 2 hitting 3 on the hills.

Friday is a hill session working in laps after an hours warm up I alternate climbing a 9% hill about 400m long, 1 lap standing 1 lap sitting for five laps. The idea is to push the hardest gear you can and just roll over the top. I am doing the following at the moment 53/1 standing. 53/17 sitting, 53/14 standing, 53/16 sitting and finally a horrendous 53/11 standing when I just about make it.
It does appear to work. I climb an 11% hill on the way home and I fly over it using the lower gears.

Saturday is interval time, it should of been on the TT bike but with heavy rains the night before there was a lot of debris in the gutters and I don't want to ride a new style of riding in poor conditions yet.

So I took the Scott foil out, after a 40 minute warm up finishing at the top of zone 2 I planned to start a loop through Thornton Hough.  8 minutes in zone 5 (yes zone 5) followed by 8 minutes in zone 2, with three of the zone 5 sessions - you get the idea. The course was undulating, the wind breezy and temperature cold but it was dry and  I was looking forward to the challenge. Zone five isn't easy and it takes some training to get the body used to it. I managed to average 24mph on the first lap but my legs were sore from the day before and I knew I was going to struggle on the next two. After what felt like two minutes I was into the second 8 minutes. I was going OK but with just over a minute to go I punctured in a lane with no pavement. I gingerly rode to a footpath stopping 20 seconds before the 8 minute time. Wheel out bike flipped, the heavens opened with fat, cold rain. I put a goretex coat on top of my other three layers and fixed the bike but it was no use. I ended up very cold, very quickly. Once I started again I managed 21mph for the second lap, not bad considering the slow punctured wobble at the end. The third lap though dropped to just over 19mph, still OK though considering how cold I was and how many layers I had on.
I span off to Eureka for some coffee and back adding just over an hour and a half to the ride so not a bad day.

Sunday was going to be an easy spin in the evening but I didn't make it home in time to get out so opted for a thirty minute spin on the tacx to ease the legs and keep them moving.

Over all its going well. I was going to do my first T next week, just a ten, but my club hasn't registered yet so I have had my entry refused. I will give them another week then I need to consider joining someone else perhaps.

That's it more soon

Bike Fittings-Do we need them?

 

I suppose the answer, like many things, is it's up to you. Not a lot of help I know so perhaps a few more thoughts. Most of us got our first bikes when we children. Many of us would of been stood next to something with one large and two small wheels at the back and possibly of heard a comment similar to 'He will get a lot longer out of this'. Roughly translated, we only have this size in and I need to sell it to pay the rent'. There then followed a period of uncomfortable/dangerous riding with everything from crashes to high pitched squeals as you hit the cross bar. Then, after a growth spurt suddenly cycling became easier, safer, faster and well more fun. What happened was you grew to fit the bike. Unfortunately as you continued to grow it lost this moment in time when everything was perfect.

 

How does it relate to today and maybe as an adult our fixed height? Well you have several options with a bike fit.

 

1. Guess, it worked as a child.
2. Have a look on the Internet, it will explain plumb lines, and knee angle
3. Get a fit at the shop when you buy a new bike
4. Go for a professional  bike fit

 

I have done the latter for some time. I had a shop fit when I bought my orbea and although they worked hard on it frankly they didn't have the equipment needed to get it perfect. I had aching shoulders and lower back, knee pain and appeared to be rolling around in the saddle. All signs that the bike doesn't fit properly. 

 

So I went to meet Richard Salisbury at Pedal Precision in the Manchester Velodrome www.pedalprecision.com Not so much, just a fit as a complete adjustment of all contact points to match your goals. One of the things I am always keen to check is the credentials of anyone I am paying money to. Richard not only has all that is required he has vast experience of, well people like me, to world champions. Good enough for me. 

Pedal Precision takes bike fitting personally. That is to say that they really work with each individual rider, taking into account their sports and injury history, and helping the rider work together with the bike. It’s not about telling someone “this is what your position SHOULD be” it’s about helping achieve a position which allows the riders body to get the most from every pedal revolution whilst preventing overuse injuries or offloading any structures which are already compromised. They will also help you identify areas of weakness which can be addressed through exercises or physio style treatment in order to help you get the most from your riding.

 

It begins with a conversation about your goals, training, experience and, well, many other things so that Richard can begin to understand your needs.

 

Next are the shoes and cleats. I began by standing then walking up and down the room. Then, a little bit of sorcery, Richard simply set my pedals and gave the shoes back to me. I hadn't even used them on the bike. I have to admit I was a bit sceptical at first. However, once back on the bike the knee pain disappeared so that bit was right.

 

Next was onto the turbo machine. Once I was spinning Richard captured my movements using a slow motion camera to optimise power and comfort. When he fitted my first bike some major tweaks were made. The stem was too short causing my back to curl and shoulder blades to stick out hence the upper and lower back pain. Problem solved. The other thing that happened was my average speed jumped an incredible two miles per hour.

 

Finally we discussed injuries, Richard was able to offer credible advice he is qualified to give that helped me pre and post ride.

 

I mentioned that the first bike needed significant changes, I have been back three times now and although I set my bike roughly in the right position mainly because I can't wait to have a ride each bike is different. The geometry changes and it can actually be impossible to set the measurements exactly the same between bikes. Then of course there is the TT bike. A balance has to be struck between aero tuck and the ability to breath and transmit power. Again something Richard really helped me with. Each bike was adjusted and two of them even required different length stems.

 

So my view it is worth taking each bike for a fitting and perhaps have a quick go on the track at the same time. The price for increasing your joy on the machine? Well, check his site as it may change but when I last went it was £110 for the first bike and half price for any others. I have spent more on a stem which didn't come close to benefiting me as much as the pro fit did. Go and try it.

 

 

 

Revolution Round Three

Revolution 39 at the Manchester Velodrome sold out before the tickets went public through British Cycling membership showing the increasing popularity of the track. I treated myself to a VIP ticket though I'm not sure why I become a VIP simply by paying an extra £10. What I do get is parking next to the building free saving a cold walk to the nearest public car park, no queueing to get in, a £3 program included, four free drinks, access to the track centre with table seating or go and sit in the stands. In my opinion excellent value for money. Manchester City were playing the other side of the road. I wonder what their top tickets cost out in the cold?

Anyway the event headlined a number of stars including Ed Clancy, Peter Kennaugh, Russel Downing to name a few. Also present was the German Robert Foestemann who attract attention through the size of his thighs were ever he goes (that won't be M&S for trousers). The look of incredulity says it all in the above picture. Then again it can't be often you meet someone with thigh muscles bigger than your waist.

The events can vary and run over between each series. Tonight's included;

1km Madison time trial
A kilo with a difference. The first rider completes ahlf the distance before slinging his team mate for the second half. A good change over is vital, and not as easy as it sounds.....

Points Race

A sprint is held every 10 laps with points awarded to the first four across the line. The winner is the person amassing the most points at the finish. However, if they gain a lap an extra ten points is awarded and you are in the lead. Harder than it sounds at the speeds on the track for the first time at this level I watched amazed as Peter kennaugh back from the sky training camp took two laps and nearly won the final sprint.

While there are several other races I will save them for the next session which is going to be at the Sir Chris Hoy stadium in Glasgow so I guess I am going on tour