Sunday, 31 May 2009

20km de Bruxelles - Bad run, great weekend

Thursday and Friday was spent in Devon visiting my Mum and Grandma with my daughters. I took my bike and got a short but hilly ride in on Friday morning (33 miles with 4000 feet of climbing). We had a good time but it was a long drive from London and the journey home on Friday afternoon took nearly 6 hours.

As a result, we were all very tired as be got up at 5:40 am to make our way across London to get the Eurostar from St. Pancras to Brussels. My wife used to work in Belgium and still has many friends living there. The plan was to spend some time with them as well as letting me run the Brussels 20k, the biggest race on the Belgium running calendar.

Saturday was spent enjoying the nice weather and catching up followed by a trip to the pub to watch the cup final. It was then on to our friends house to have a BBQ. I had decided to have a couple of drinks over lunch and then a couple more at the pub so I was well oiled by the time the BBQ was lit. At this point, all thoughts of taking the race seriously had gone and I was having a great time with everyone. Bed was after 12 after more drink and lots of excellent food.

Next morning I didn't feel as bad as I feared so I was positive about the day. Johnathan kindly drove into town to pick up my race number and then it was back for lunch before returning into town for the race start. There was a slight hick-up as when I had booked the train, I had presumed, like with any normal race, that it would start in the morning but not in Brussels. It was a 3pm start and the train was a 5:58. That gave me about 30 minutes to get from the finish line to the Gare De Midi or miss the train and buy an expensive replacement.

The race itself started well with the first 5K in under 25 minutes, perfect for my predicted sub-1:40. I only realised I was slowing when I saw the 1:40 pacers moving away from me. By 11km I was feeling really rough and saw the 1:50 pacers drift past me. It was a hot day on a difficult course and the previous nights frivolity was making me hurt. I had to stop for a stretch for a few minutes (sore knee) and then again to get for tape for my sore nips (I forgot Vaseline).

By the 17th kilometer, I just wanted to finish and my time was irrelevant. I saw the arch at the finish but it was a long straight road and there was still 10 minutes of running left. It was agony. I eventually came in around the 1:55 mark which isn't the worst time in the world but well below my best. For example, I did the TW half marathon in 1:48 which is 0.6 miles longer than this run.

It was then a mad dash to the station which I made in time. I did consider getting on the train and texting my wife to tell her I'd missed it but I didn't have the nerve. She would have killed me :-)

Race Number: 13237
Time: 01:54:48
Pace: 9:12 minute miles
Finishing Position: 10,848 th out of 23,000

Wednesday, 27 May 2009


No more cake.

Monday, 25 May 2009

Getting the miles in


I only had the morning for any exercises on Sunday as we had a family picnic at 1pm with Cath's sister's family. I needed to get some more distance in so I got up at 6:00 am and was out the door by 6:30. I was so tired I could hardly say my name but it had to be done.

The aim - a quick blast to Box Hill and back taking in just the three hills but aiming to keep the speed higher than normal. I had a great time and enjoyed myself under the blue sky. I kept my speed up and I'm delighted with the above 17 average. As a treat I made myself a tea fruit cake. It is really yummy.

Distance: 72.56
Time: 4:10:08
Average Speed: 17.41 mph
Average Cadence: 87
Ascent: 4,198
Nutrition: Trek Bar (1), High5 drink (1 bottles), Water (1 bottles)


This was my last day to get any significant miles in for May so it was up very early again (5:45) and out on the bike. I had an appointment with my 4 year old at the cinema to see Night at the Museum 2 (yey) so I had no choice but to get up that early.

I was going to go and do Sunday's route in reverse but I decided to go to Richmond Park instead. I thought laps of that would be a change from two days in the Surrey Hills. It was a mistake as each lap I did, I thought about leaving for home. If I'd gone to Box Hill I would have had no alternative but to finish the 70 mile lap.

I managed the 9 miles there plus four laps before my sore bottom, aching legs and large rain clouds convinced me to head home. I'd only done 35 miles at this stage but guilt took over and I kept finding longer and more convoluted routes home until I reach 60 miles. I'm a bit disappointed not to get to the 70 mile mark but I have done 240 miles in three days which looks great in the spreadsheet and means I should reach May's targets. Now where's that cake.

I did have one big downer over the two days. I have a clicking noise that's coming from somewhere around the bottom bracket. It started at the end of Saturday and got worse on Sunday and was very annoying today. Its a double click as the right crank goes over the top and its very loud. Nothing seems loose and there is no play in the cranks. Looks like a trip to the bike shop. Please please please not an expensive fix.

Distance: 60.69 miles
Time: 3:42:49
Average Speed: 16.34 mph
Average Cadence: 81
Ascent: 3,053
Nutrition: Go Bar (1), High5 drink (1 bottles), Water (1 bottles)

Sunday, 24 May 2009

Flying caterpillars and other insects

Saturday was a lovely day and we had nothing much planned so I went out at 9:30 for a long ride. I had no real plan other than to do at least a century and try and make it hilly.

I did my 10 mile route to Richmond Park, one lap and then out through Kingston towards the Surrey Hills. I arrived at the first real hill with about 30 miles on the clock and needed to start working hard. So, each hill I came to or went near to I did. Up the first hill and then down a hill in the wrong direction just so I could go up it again. Then down and up the next and so on. I was doing well and feeling ok as I went down another hill only to pass Ed who was coming the other way. He was in his own world and only just realised it was me. He tried to persuade me to come on his insanely hilly course which a reluctantly agreed to.

He pointed us in the directions of all the nasty hills in the area and it was hard going. For some reason, I was not enjoying it. It didn't seem that fun and I found in quite monotonous. Maybe still an anticlimax after the Fred. What didn't help were the bugs. There were hundreds of flies which stuck to sweaty arms and legs as well as flying in to open mouths. I prefer my protein via different sources. There were also the caterpillars. I did not know they could hang all the way down from trees to road level and then get caught on passing cyclists. Its quite unnerving to be riding at 35mph down a hill to suddenly find a caterpillar crawling in your glasses.

Anyway, purely by accident, Ed went left as I went straight-on (he has the Garmin) so I texted him to say I'd try and meet up with him later but if not, I'd do my own thing. So I did another hill where I thought he might pass but nothing so I headed for Dorking. There is a great long hill here that I did twice before going to Box Hill. I had done over 84 miles and over 8,000 feet ascent so I went home. I put some fast tunes on the iPod and actually enjoyed the blast through Epsom to Surbiton. I averaged over 22 mph and was really going for it, feeling the good burn in my legs. Maybe I am just sick of hills :-(

Distance: 106.15
Time: 6:55:10
Average Speed: 15.34 mph
Max Speed: 41.9 mph
Ascent: 9,053 feet
Average Cadence: 80
Average Heart Rate: 142 bpm (77%)
Nutrition: Clif Bar (1), Power Bar with Caffeine (1), Flapjack (1), High5 drink (2 bottles), Water (2 bottles), Lucazade Hydro (1 bottle).

Friday, 22 May 2009

Core work up a ladder

This weeks workouts were put on hold due to some DIY. My wife went on business to India so I decided to surprise her by decorating the living room. She went on Sunday night so I had five days to finish it all. We had new wiring put in the walls for the TV and lights, a new fire place and the walls skimmed with plaster so I had everything to paint.

What seemed like a straight forward job turned out to be a pain as I had to 'mist' the new plaster with watered down paint for a few coats before doing two of the main colour - Palladian (or as I call it, beige). Also the ceilings, skirting boards, windows etc needed painting which took ages. I didn't get to bed before 2am any night.

I then had one wall to wallpaper, something which I've never done before. A seriously stressful job trying to line up a complex pattern. It looks ok now its done and I'm surprised at my handy-work. Cath really was surprised and liked it when she got back so it was worth all the trouble.

I did manage to get to the gym on Thursday morning and run 11km which felt good. I did do lots of stretching as my legs were a bit stiff from all the kneeling and climbing up ladders. Painting must be good core work with all the stretching and reaching.

Its half term next week followed by my running race in Brussels so I now have three days to do as many miles on the bike as I can fit in. At least I have loads of brownie points in the bag.

Sunday, 17 May 2009

Quiet Week

After the Fred I wanted to give my legs a rest so I haven't done anything too serious this week. I did a couple of short rides and my first run since the 14 miles that ended with injury. I am out of practice and my legs weren't moving smoothly but I got 5 miles done without major discomfort. I've got two weeks until the Brussels 20K run so I have to get some running in.

I plan to work harder next week. Running or cycling on everyday from Monday to Thursday, rest on Friday and then a very long ride on Saturday. Ed is planning it and I think he has a very hilly route in mind and about 120 - 130 miles. I hope he waits for me!!!

On a separate note, I just want to express my outrage at the selfish idiots that jeopardise people's safety at the Etape de Caledonia today. If you don't know the story, the Caledonia sportive is the only ride in this country with completely closed roads. Some of the locals have taken objection to this and protested at last years event and set up a pressure group to try and get the ride cancelled. Whilst I defend their right to protest, someone has decided to take direct action and spread carpet tacks onto the road. Many riders got punctures and I believe some came off. Thankfully, no one was hurt.

A friend of mine, Stephen, did the ride and completed it. It was his first sportive and loved it in spite of the 50 minute delay due to the tacks. I hope he has the bug now.

Friday, 15 May 2009

Never Satisfied

Lost Sheep left a comment on a previous post that my report of the Fred Whitton was tinged with disappointment. While I didn't think I was writing it that way, rereading it does suggest a certain dissatisfaction with my performance.

I am proud of my achievement. It was the toughest ride I have ever done and would not have been possible 12 months ago but I do have a nagging thought in the back of my head that I could have done better. I am aware that its not logical and I should be basking in the glory of a job well done but it is there.

This is not the first time I've reacted this way. In fact, I do it all the time. I was fine after my first London marathon in 2002 as I had no idea I could even finish that distance and sub 5 hours seemed fine. It wasn't until the second attempt that I knew I could go a lot faster that I started heaping pressure on myself. Sub-4 was the goal but it took me 4 more marathons and a lot of stress until I achieved it. Even when I did it in Edinburgh last year, I knew that I could have pushed that little bit more and got sub 3:50.

Its not just marathons. I broke my 5K PB two months ago but I knew I hadn't given it absolutely everything so was annoyed. I'm not sure what state I'd have to be in to be happy. Maybe puking at the finish line and then collapsing would do it.

The up side is that I am always keen to do another race to try and go quicker or further but the negative is that I don't enjoy my achievements for long. So I'll have to go back to Hardknott at some point and get up in one go rather than with a couple of stops as well as finishing in under 8 hours. I hope that will do but I suspect not.

Wednesday, 13 May 2009

More thoughts on the Fred

Distance: 112 miles
Ride Time: 7:43:25
Average Speed: 14.5
Actual Time: 8:53:12
Average Speed: 12.6
Ascent:Ascent: 14,397
Calories: 6,000

We were 664th and 665th out of 955 finishers.
Fastest Rider: 5:46 (that's an incredible 19.4mph average)
Slowest Rider: 12:58
So an hour off our time (very doable) would have put us 368th. Blimey.

Average Heart Rate: 150bpm.
I think the heart rate is wrong as it lost the signal a few times and also read that I was at 240 bmp on several occasions. Whilst I think I hit a new high on Hardknott, I don't think it was 240.

Nutrition: Gels (2), Go Bar (2), Clif Bar (1), Clif Blocks (1), Viper Bar (1), Malt Loaf Slice (2), Cheese Roll (1) and High5 4:1 Bottle (4).

Extra mileage: 4.35 miles to and 4.35 miles from the B&B to the start. Total of 120.7 miles.

Me on Saturday at the start of Hardknott Pass.

Wilf's cafe made a fantastic bean stew for the finishers. I think it was the same bean stew we had after the Autumn Epic and it tasted just perfect. The tea was also fantastic. As usual at the end of these hard events, I temporarily loose my sweet tooth and didn't fancy the free shortbread.

We had a nice meal at a pub on the Sunday night. Ed had rabbit stew and I had game pie. Ed followed it with apple pie and I had creme caramel. I did like it but I was too tired to really enjoy it. Even by breakfast the next morning, I wasn't with-it enough to appreciate my food. I had a small fried breakfast where as Ed had double everything as well as a mountain of food on the train. I'm sure I'll do my share of eating in the days to come.

Its Wednesday morning and I'm still totally exhausted but nothing really hurts. My legs are a little stiff but its nothing life after a marathon. But I'm so drained and now so hungry. I'm trying to fill up with good food like chicken and other protein rather than junk but its hard.

I'm going to try and get out a couple of times before the weekend and then do a medium ride of maybe 50 miles at the weekend. I also need to do a run or two as my next event is the Brussels 20k and whilst I don't expect to do brilliantly, I want to put a performance in as there will be loads of friends watching me. I've just got to be careful with the legs.

Tuesday, 12 May 2009

Monday, 11 May 2009

The toughest sportive of them all

That is what some people call the Fred Whitton. A 112 mile ride through the Lake District taking in around 20 climbs including Hardknott with its 33% section. This was my hardest test so far since taking up cycling and was a huge unknown.

Getter there

My weekend started with a train ride with my mate Ed from Euston. We cycled the 6 miles to the station and got the Virgin train to Oxenholme. I have to say, despite the £76, it was such an easy journey. I had planned to ride the 18 miles from Oxenholme to the B&B but I was talked out of it and Bob and Simon, who had driven from London, kindly gave us a lift.

The others were keen to drive over Hardknott and Wrynose so we did. I considered ignorance bliss and knew seeing it would just worry me and I was right. It looked impossible. We dropped the bikes off at the B&B, which was lovely, and went to the pub for fish and chips. Bed at 10 and sleep came at around 11.

The Start

We woke on Sunday morning at 5am to misty cloud, no rain and a reasonable temperature for that time of the morning. The owner of the B&B had kindly got up to feed us and two other riders, so we stumbled across to the main house to have our porridge, toast, juice and coffee.

After Saturday's drive over Hardknott and Wyrnose, I was feeling quite nervous and keen to get it started. We loaded our bikes and stuffed our pockets with countless energy bars, gels and sports drink powder and rode the 4 miles to Coniston and the start. We had arranged to meet Simon and Bob at around 7:20 and found them unpacking their bikes from their car. It was then a simple matter of dibbing our timer chips and we were off.

We set off in good spirits but we were very quickly on the slopes of Hawkshead and I was shocked when I reached bottom gear. I really panicked. How can I be in bottom already? I'll never make it around the course if I'm struggling on the first hill. My eyes darted from one bike to the next and saw that not only were my companions in bottom gear but so where the other 10 or so riders who had started with us. Phew. Maybe I had a chance.

A couple more little hills and a long downhill followed and then we started climbing up and up. I was going slower and slower but I didn't realise I was on a steady uphill as I never saw any top and it wasn't a constant climb. I only realised I had climbed Kirkstone and reached the highest point of the day when I saw the Kirkstone Pass Inn and a small crowd of well-wishers. I had a real boost to my morale and started the big descent with a smile.

We shot over the top and I quickly got to over 40 mph. I glanced down and saw 47 before navigating a difficult corner. This was exhilarating stuff. Then Ed, who was in front, had a big wobble, went really close to a wall and slowed in the middle of the road. He had punctured and had a front flat tyre. It was a scary moment but no harm was done. He changed his tyre and after about 10 - 15 minutes, we were off again.

Simon and Bob had long gone so I left them a message and wished them luck. All was fine for the next 15 miles as we flew along towards Matterdale. The Lake District was looking stunning and we felt fine. My quad was aching a bit but nothing too bad. We even got on the back of a large group of riders and followed the train for a few miles going at about 25 mph average on the flat and topping 29 at one point. That was fantastic fun.

We climbed Matterdale ok but then disaster, one of Ed's rear spokes snapped buckling his wheel. Ed was gutted as he thought his race was over. But after a quick chat and a check of the bike, it was decided that it could be ridden for a bit as the tyre was only just rubbing on the frame. We limped the 15 miles to Keswick and found a bike shop who very kindly did their best to straighten the wheel without the missing spoke (it was a Hed specific spoke they did not have). The result was great and stayed true for the rest of the ride.

Off we set again just hoping that there was nothing else that would go wrong. We'd already lost about 50 minutes.

The Dread

Next on the list was Honister. This was the hardest climb after Hardknott and on Saturday, Simon had said that if you struggle with Honister, you'll really suffer on Hardknott. So after I was half way up the 25% section and struggling, I started to worry. I made it up eventually whilst many others walked and Ed was waiting at the top.

We came down the difficult decent, reached the 50 mile mark and the first feed stop at Buttermere Youth Hostel. I had a cheese sandwich and a slice of malt loaf but it wasn't a happy time. I had worked very hard to get up Honister without walking and I felt very tired. We hadn't even got half way and I was wondering how I'd make the distance, never mind get up Hardknott without walking.

We were off again after about 10 minutes and I had forgot the warning that Simon had given me. Don't eat too much at Buttermere because there is a big climb straight away. Within a couple of miles we were climbing Newland and the malt loaf was repeating on me. I did enjoy this climb but the joy of getting to the top was fleeting as the dread of Hardknott was always in my mind.

The next 20 miles were ok and ticked off quite quickly. I don't remember Swarth Fell even though it looks big on the profile and before long, we had arrived at the second food stop. I had another piece of malt loaf and some drink but really didn't feel like eating anything. The mood in the air was really ominous as no one looked forward to what was 5 miles ahead.

The Pain

We turned off the main road past a large sign to Hardknott and a 30% warning triangle. It was a few miles to the bottom of the climb and we could see a massive storm passing over the top. This was our first piece of luck as the storm has missed us. We heard later that it was fierce with a lot of heavy rain and hail.

We passed the phone box which signalled the start and the road passed over the bridge, through the tress and straight up into a 25% hill. So many people gave up at this point. They got straight off their bike and resigned themselves to the long walk. I knew that there was an easier bit (only 15%) half way and was determined to at least get to that section.

I tried to sit down for as long as possible but had to get out of the saddle very quickly. I had to give it my all but got to the the middle section with my heart rate at maximum. I stopped for a few seconds to catch my breath then made my way to the bottom of the really hard bit. I stopped again to let a car come through before getting out the seat and 'sprinting' up the 33% wall. I was cheered on and felt like I was flying but I could hear my breathing was a mess and my heart was coming out my chest. There was no going back and I knew if I stopped I would have to walk so I kept going and managed to get over the top to an awaiting Ed. Incredible.

It was then down a very steep, dangerous decent, along the valley and then up Wrynose. By this time, I was all but spent with 102 miles done and about 12,000 feet climbed. It was no where near as bad as Hardknott but there was a viscous section that made my knees burn. It was in two parts with a switch-back and as I got to the turn I didn't know if I could make it all the way up so I stopped for 20 seconds before making the final push to the top. In hindsight, I probably could have made it but still, no walking again.

The Joy

For the first time in the day, we felt happy. We had done very well on our first attempt. The 8 miles to the finish was filled with smiles and lots of no-handed finger pointing in the style of Mark Cavendish. The small climbs were ignored in spite of the pain in my thighs and we rolled into Coniston in under 9 hours with applause from the spectators.

It is an amazing route. The Lakes are stunning and we were lucky with the weather. I didn't like the overbearing feeling that there was this mammoth climb at the end but now I've done it, I think I'd enjoy it more if I did it again. So it looks like I'll be coming back for more.

I did a lot of filming with my camera and will post a video soon.

Friday, 8 May 2009

Fred Whitton Challenge Preview

Its been near 11 months (330 days) since I begun cycling (again) and Sunday will see me tackle my hardest event to date. The Autumn Epic was hard but the Fred is easily another level up, if not more.

112 miles in the Lake District with what seems to be 20 or so climbs. The nine biggest climbs are Hawkshead, Kirkstone Pass, Matterdale End, Honister Pass, Newlands Hause, Whinlatter Pass, Swarth Fell and the sting in the tail. Hardknott Pass and Wrynose Pass. The profile looks very scary.

Kirkstone Pass, also known as The Struggle, is a really hard test but Hardknott Pass and Wrynose Pass are apparently the hardest on the course. Some say Hardknott is the toughest due to its length and 33% section, others say Wrynose as its the last big hill of the day and your legs have gone. Either way, many walk.

My training has mostly gone to plan. I probably missed one or two long rides but I've done some hard training with two centuries, 240 miles in Devon and lots of good rides of 70 to 80 miles. My weight is OK, maybe 2kgs away from my pre-Fred target but it will do.

Good luck to anyone who is doing it. The weather seems ok, rain showers at worst. It should be a fun day.

Tuesday, 5 May 2009


In everyday life, I am an over-eater. I have trouble with portion control and knowing when enough is enough. How is it then, that on a long cycle, I habitually under-eat?

Take Monday's ride. It was quite flat but it was 70 miles and four hours of continuous exercise. Yet I had one small fruit and nut bar (not even a specific energy bar) and one bottle of High5 4:1 drink. This ride took place from 11:00 am until 15:00 pm so I had not had lunch so to all intent and purposes, I had less calories than I would on a rest day.

On the plus side, I did not feel like I was slowing in the last ten miles so it didn't do me any harm but I know I need to do better on race day. This was brought home as I watched a DVD from SiS about last years Etape. 5 guys did a recce of the route and listed what they had eaten and drank during the day. The average was:

4 bottles of SiS PSP22 energy drink
2 bottles of Go electrolyte drink
3 energy bars
7 gels

Firstly, I have never had six bottles in a day before, probably four is my max. Three bars I can do but its the seven gels that got me. I know the DVD was sponsored by SiS but even so.

As I don't like gels, I would have to eat more bars, about 3 more I think. That's six all together which I'm not sure I could cope with (too much sweet stuff even for me) and I'm not sure I could digest that quick enough.

Four days before an event is not the best time to be looking for a solution but I don't have a choice. Its either gels, more bars or something else, maybe from the feed stops on route. I'm seriously toying with the idea of bringing some sandwiches just in case.

Monday, 4 May 2009

Dull Long Ride

With only 6 days until the Fred Whitton and my leg injury still hanging around, this weekend's long ride was going to have to be light. I would have liked to do in on Saturday but my wife had taken her Mum and Aunt to Glasgow for some family tree research so I couldn't go out on Saturday and Sunday because of the girls. I did go to the gym for an hour on Saturday when they were at dance class.

So I went out today. I had decided that I would do a decent distance but take out the hills. That way I would try and avoid aggravating my injury and I wouldn't kill my legs for the weekend. I knew that a lot of the clubs round here go down to Windsor for flatter runs so I mapped out a route to follow.

I headed to Kingston and then towards Walton. Then it was on to Chertsey and then Stains. The route was flat but it was on main roads so it wasn't a fun ride. I did get my speed up and was pleased to see the computer saying over 20mph more often than not. I could watch my average speed climb on a long stretch only to see it plummet when I stopped at roundabouts and junctions and to look at my map.

I was on course until I missed a turn into Windor Great Park (my only green section) and ended up stuck on a duel carriageway going north. I went over the M4 but in my stubborn way, decided to plow on and find a way back West. Luckily, I did see a sign for the A4 London and followed it. This took me right past Heathrow next to 747s taking off which was cool.

It had rained a couple of times and cycling on the flat in traffic is very dull so I headed home. My plan was between 70 and 80 miles so when I got into London and headed down the King's Road with 66 miles on the clock, I knew I'd have to make a detour to get in the desired mileage. So I sent into Battersea Park and did a lap of that before arriving home at 70.26 miles.

Distance: 70.26 miles
Time: 4:06:15
Average: 17.12 mph (I'd love to know what it would have been without the traffic)
Max Speed: 31.9 mph
Calories: 3615
Nutrition: 1 Cliff Bar and 1 bottle of High5 4:1

Saturday, 2 May 2009

Etape Number

I've finally got my race number for the Etape. And its a good one.

2364 (2001 - 2500) LEWIS Simon B
2365 (2001 - 2500) MASON Edward B
2366 (2001 - 2500) PRICE Clive C

We'll start in the 5th wave out of 18 waves of riders. That's 6000 riders starting after us. That should mean the broom wagon is a good hour behind us when it sets off.

Friday, 1 May 2009

Monthly Stats - April 2009

A miserable two weeks this month sandwiched between some good rides. The 240 miles in Devon really started the month off well but I think it was this that gave me my quad injury. I thought I'd stretched properly after riding and rested well for 6 days but still got injured after I ran. I'm not sure what went wrong. I know I'm not over it but I recovered well enough to do some good miles at the end of the month. I just fell short of my cycling goal but it was still a record month.

According to MapMyRide, I burnt off 25,340 calories which is excellent but it has been a poor month for my eating. My weight has not moved at all. I did 38 hours 54 minutes of exercise. My 540 miles riding had 43,897 feet (13,380 meters) of ascent.

April Goals
Do over 50 miles running - FAIL. Only ran once doing 13.4 miles.
Do over 550 miles cycling - FAIL. 540 miles completed.
Complete 85% of my planned training sessions - FAIL. Did 80% mainly due to injury.
Ride over 200 miles in Devon - PASS. Did 240 miles in 4 days.
Average 18 mph for 1 hour - PASS. In RP. Did 18.3 miles in an hour and could have gone faster.
Break 5K PB in under 22 minutes - FAIL. Did not try

March Goals
Do over 40 miles running
Do over 600 miles cycling
Complete 85% of my planned training sessions
Complete the Fred Whitton in under 9:00
Complete the Fred Whitton without walking
Complete the 20km de Bruxelles in under 1:40
Break 5K PB in under 22 minutes
Average 19 mph for 1 hour