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

More of the same....

Last week the UK once again ground to a halt with ice, snow and freezing temperatures plunging many into panic. As usual having decided not to ride I would see people ride past oblivious to the conditions. It doesn't take long to convince yourself that they have thicker tyres, their bikes are little more than scrap value and the person astride it is escaping from a secure location. Then of course you hear about the semi-pro riders (you know the sort) dodging black ice and sliding cars while altering their body temperature like a reptile.

I will be honest and say that safety always comes first with me, we take enough risks as cyclists. I also believe that some time on the turbo will improve your road speed. So, having examined the forecast and discussed it with my coach (who buggered off to Spain for the week) I had alternative rides each day of the week for both road and turbo.

In the end I spent six hours and five minutes on an indoor trainer and 90 minutes on the road. I tried to alleviate the boredom watching videos while pedalling away and using twitter on my Ipad but I found it mentally very hard. Monday as usual was my rest day followed by an hours high speed spin on the Tuesday. Wednesday was two hours of intervals keeping the heart rate and cadence high really took it out of me not to mention getting quite sore as you are sitting most of the time. On Thursday I cracked and went for a ride on the road dodging the ice and on occasion flooded roads where the snow was melting. It wasn't fun though and always at the back of my mind was my upcoming trip, the hard work I had put in and what I stood to loose if I crashed. In the end I only did a gentle 90 minutes.

Overnight the snow came back with a vengeance and with 12 of my last fifteen rides being on the turbo I finally cracked and didn't ride. I had had enough even though I was only scheduled to ride for an hour. By late evening the guilt had set in and I wanted to get on it but convinced myself I would make it up after the next days ride. With a hard turbo session the next day though I didn't. I waited and did 128 minutes of intervals the next day. The Sunday session was supposed to be just a gentle 30 minute spin on the turbo but for my penance I opted for a hard one hour slot which I did so hard I finished in 55 minutes. So overall I only missed 30 minutes which will do.

Next week I am off for a bike fitting and the last day of the week I am in Lanzarote though with the forecast looking much better I am hoping to be out and about and upping the mileage

The week I grew to despise a cycling icon...

No not Armstrong, the turbo trainer..

With temperatures plunging to sub zero, snow and ice covering the roads I decided not to risk riding in Lanzarote with a broken collar bone and opted for the tacx machine instead. Unfortunately the weather stayed like that all week which meant that I ended up doing six turbo sessions A total of eight hours, 8 minutes and 35 seconds stuck in a saddle with little relief from the saddle pressure and loosing about 3lbs in weight each session in fluids. I covered 235 miles in the sessions with some high speeds though of course this is often distorted when doing normal turbo sessions rather than the tacx session that tends to replicate the genuine road speed.
While it was hard to motivate myself, often doing the sessions late in the evening after finding something else to do all day I still pushed myself up to a 2 hour 8 minute session. To give you an example this session was 20 minutes in zone 1, 25 minutes zone two then four seven minute sessions in zone three with five minutes recovery in zone 1 between. I finished up with 20 minutes zone 2 and twenty minutes zone 1.

To keep myself going I always have an energy drink on the bike and a recovery drink in the fridge. I always have a TV in front of me with some bike racing on it resulting in me sprinting with the racers on the screen. I ride in my conservatory and even in this weather have the window and door open. I always have an extra top on to warm up  and usually put it back on when cooling down. Always worth doing these few things and perhaps a fan as the turbo is a really intensive session that takes a lot out of you. If you are changing from road to turbo then you should half the planned time.

Although I avoid the turbo I sadistically enjoy it once I am on it. It helps with weight loss and my cadence has jumped from 90 something to 102 rpm which could prove useful. So despite my complaints I will carry on with the tacx.

On a more enjoyable note I was followed by a world champion on twitter this week. Colin Lynch @TTworldchamp is the current UCI world champion in time trial and pursuit in the Irish Paralympic team. Amusing, insightful and well worth a follow. he also has an interesting blog on his preparation for Rio. You can find it at  637daystogo.blogspot.com/

Never talk about religion or politics and now Armstrong

And yet here I go. I don't think that any cycling blogger can avoid the issue though, with most people sick of the subject, I will keep it brief.

In the past on this blog I have expressed my disapproval over the Armstrong investigation. Not because he was a particular hero of mine or because I believe his charitable work was more important than justice but simply because I believe that judicial procedure was more important than catching any one guilty person be it a criminal or a cycling cheat. So that investigation and process has passed and as a consequence Armstrong initially buried his head ignored what was happening and eventually admitted to cheating throughout his seven tours. He is now banned for life from all sports a punishment he describes as a death sentence.

How do I feel? Well first of all in the last week I have watched all seven of his winning tours. They were exciting, challenging and, at the time held me captivated to a TV screen.

Now first of all I know he is a cheat, a liar and has lost all credibility. Let me put a different slant on it. Football fans watch their heroes dive, handball, pull at opponents, head butt, punch, stamp, racially abuse other people. There have been accusations of rape, violent assault ,death by reckless driving and always a very rich footballer emerges sneering with contempt for every one outside of their circle even their manager. For the cheating on the pitch it may be a red card and two match suspension or a £100,000 one weeks wages fine. For the worst criminal offences they score two goals and the fans deify the individual and cheer themselves until they are mute. I don't like it some people don't care.

Do I think cheating is ok cause everyone does it? No I don't. What I do think is that Armstrong was not the problem. The system was and especially the director sportives, doctors and coaches who had an almost parental responsibility to their riders. At their age the lines become blurred by youth and they need guidance. Now, is it that cycle fans are less tolerant than football fans (and let's face it many other areas of society, politicians, movie stars, pop stars, American football, basket ball, baseball, golf) all have had their villains that have been forgiven sometimes without an apology. But cycling has had many villains in the past who have been forgiven. Some of the French ones became national heroes, then there was Mercx who claimed he was drugged and didn't take them, Simpson and of course every ones favourite German Jan. one of the most interesting to me is David Miller. He has been very vocal in his condemnation of Lance and yet he never admitted to being a doper until he was caught. He lost everything mainly though because by his own admission he lived day to day partying and spending everything. If doping made such a difference why did Miller the doper come 143rd and Armstrong the doper come 1st? There is more to winning than doping..

Anyway, enough. My point is that like many others Lance Armstrong cheated, lied and deceived. He deserves to be punished proportionate to the crime and certainly not a life time ban. I believe that any civilised society should believe and practice rehabilitation. Lets face it we eventually let murderers out of prison. Armstrong has some more work to do before he is rehabilitated but he must be absolved at some point. Personally I hope he gets to compete again once he has paid back the money he sued for, but not the money to sponsors. They got what they wanted. Increased exposure and as a consequence a massive increase in sales. They won't pay money back to the public so why should Lance. So lets keep things in perspective. It was a bike race, he cheated, he was caught and humbled. It makes no difference to my enjoyment and there are a whole bunch of clean riders out there.