Etape 2009

End of the blog

2009-07-30T09:16:00.002+01:00

I have decided to end this blog. Given its aim was to track my progress towards the Etape and then write about its completion, it has come to a natural end. I have really enjoyed writing the blog, much more than I thought I would. I never thought anyone would be interested with what I had to say and the comments I have received have been really encouraging. It has also lead me to many other blogs and many interesting people.

As I have enjoyed writing the blog so much, I am going to start a new one. I'd love anyone who has enjoyed follows me to continue to read about my exploits here:

http://rideandrunsimon.blogspot.com/

Cheers,
Simon

What now?

2009-07-28T12:48:00.003+01:00

So life has returned to normal. No Le Tour on the telly, no planning for a trip to France and no worrying how I'm going to get a century ride in at the weekend.

Its been great fun telling everyone about the Etape. I think people have been genuinely interested. When I ran marathons, people were interested but not that impressed. Most people know someone who has run a marathon but the Etape is something a bit different. It does feel like I've done something very unique which is really pleasing.

I now need to refocus and plan for something else. I don't know what I want to do next. I did think the Etape would be a one off event but I enjoyed it so much that I want to do it again. Also, because the route is always different, it is always a new challenge.

So I will wait until October and see what the route will be. If its Alpe D'Huez, I will struggle to resist. It is so iconic and I did it when I was in my late teens on a family holiday and I have fond memories. Also, if I qualify as a teacher in 2010 and get a job, the Etape is right at the end of summer term so there is a good chance I will not be able to do it after next year.

I don't think I will be free to do the Marmotte so the other option is an organised cycling holiday. I'd like to do more than one days cycling if I'm going all the way to the South of France. I'd also like to try and see some of the Tour next year.

In the shorter term, I'll be running again. I aim to stick to short stuff over the next few months and then build to a spring marathon. I don't have one in mind. I'd actually love to run the London Marathon but I didn't enter so I might choose one of the Endurance Life coastal runs or the new Brighton marathon. I'm trying to get my brother to do it with me.

This year's goals
Start running again over the summer
Have a go at some of my PBs
Take part in the Moose on the Loose 10 miler in the US
Complete the Autumn Epic cycle quicker than last year

2010 goals
Do a spring marathon
Find a big cycling challenge for the summer (Marmotte, Etape etc.)

Etape 2009: Video

2009-07-23T18:41:00.000+01:00

Etape 2009: Post Race

2009-07-23T17:31:00.000+01:00

Stats
Time to base of Ventoux - 5:25:04
Average speed - 17.2 mph
Time up Mont Ventoux - 2:23:40
Average speed - 5.9 mph
Total Time - 7:48:44
Average speed - 13.7 mph
Place - 2506 out of 7397 finishers

Friends
Ed - 7:35:20
Clive - 9:34:36
Bob - 7:07:10
SimonO - 8:17:28

Famous
Boardman - 8:45:47
Cracknell - 6:27:58

What I knew would happen, has happened. I'm low. The post event anticlimax is upon me. I expected to feel like this just like I did with my marathons and its nothing to worry about. I had been building up to this event for over a year so now that its over, I have a lack of focus.

There is also the small matter of my teaching course that I start in September. The Etape was taking all my efforts but now its over, I get to start worrying about becoming a teacher. I am looking forward to it but I'm also very nervous.

As for my thoughts on the event, they are nothing but positive. I enjoyed it much more than I thought I would. I can't wait to get back and do some more. I am truly hooked. I was watching the tour yesterday and all I could think of was 'I want to ride that hill'.

I have the Autumn Epic to train for over the Summer. I will look to go faster than last year. I will get back into running and do some sort stuff like 5k or 10k events.

I'll also try and find an event for next summer to give myself a long term goal. Maybe the Etape, maybe the Marmotte or maybe a trip with a cycling holiday company.

In the very short term, I plan to eat pizza and drink beer at Ed's on Saturday watching the Ventoux stage.

Etape 2009: Monday - The main event

2009-07-22T23:56:00.007+01:00

After leaving Montellimar, it wasn't long before we were on the climb of Cote de Citelle. It was basically Box Hill for over 5k. I felt very comfortable on it and really enjoyed spinning up it. I was passing more people than passed me and I was keeping up with Ed. Towards the top I got stuck in a slow group and Ed made 30 meters on me but I reeled him back in.

It was then through Nyons and up the Col d'Ey. This was another great climb. I had lost Ed again by this point and wasn't trying to get back to him. I stopped for a comfort break and took this picture.

It was so pretty on the climb. I was loving it. I was shocked when I realised I had gone over 40 miles. Then came a longish downhill and on to the Col de Fontaube followed by the Col des Abeilles. This was a little harder than the others so far as it was longer and steeper. It was also getting hot as it was around midday. It was the first time I saw people walking.

The decent off the Col des Abeilles was very wide and fast. I sat at 40mph for a long time with no effort and pushed it over 50mph for a kilometer or so. That was exhilarating and scary. At the bottom we crossed the valley to the bottom of Ventoux. This was the sight from the road.

As I got to the bottom of Mont Ventoux and the last feed stop, I saw Ed. He was just leaving and looked very fresh. I took water and a bite of a cheese sandwich and headed for the mountain with loads of confidence.

After a couple of miles I was still feeling good but that quickly disappeared as I entered the forest. I'd heard others mention it but nothing I'd read did it justice. What little wind there was had gone and the heat was stifling. Looking at the road it didn't seem like it should be that hard but each pedal stroke was an effort. Many, many people where sitting on the barrier or resting under a tree. Everyone seemed to be moving at the same snails pace and with nothing to look at other than road ahead, you seemed to be stuck in an endless loop.

I stopped a couple of times to cool down as my heart rate was getting too high. I counted down the kilometer signs from 18 down to 6 and eventually Chalet Raynard appeared. It was a welcome sight. I got more water and like everyone else, poured a lot of it on my head and back.

From Chalet Raynard you could see the top again which was good and bad. After the long forest, it still seemed such a long way away but at least you now had a target. I set off again leaving behind many riders who looked on their last legs. I know knew I would make it and started to enjoy it. I waved at all the people outside their camper vans and got some cold water on my head for my efforts. That was lovely.

Each kilometer slowly ticked by and a sub 8 time was very realistic. Once I saw the '1km to go banner' I pushed and was under the white tower. One last effort round the last hairpin bend and crossed the finish line. I collapsed on the bike only to hear Ed and Bob calling my name. Amazing.

Etape 2009: Monday - Race Start

2009-07-22T20:21:00.006+01:00

My eyes opened at 3:30 with thoughts of mountains and pain. I stayed in bed and went back to sleep only to be woken a short time later by the alarm. I could have slept a lot longer.

I got up to have breakfast. Clive joined me but Ed had his own food so stayed in bed a bit longer. I tried to eat but it was difficult. I managed the muesli I brought with me and some bread, an apple and coffee.

I had packed most of my gear the night before and my bike was already in the mini-bus to be taken to the start. We were all on the coaches on time (4:30) but it took forever to get to Montellimar and we were late. We also had to abandon the coach early due to traffic so it was 6:30 when we got our bikes.

I used the track pump to make sure the tyres were at full pressure but it was a disaster. The valve broke and all I heard was a hiss. Panic stations! I have never changed an inner tube so quickly and so well in my life. Under 5 minutes. Thanks to the very kind rider who gave me another spare inner. Very kind.

We got to our pen at 6:45 but we were all the way at the back of it. This wasn't a problem because we had such good numbers to start with.

The announcer counted down the start and we shuffled along for a few minutes towards the start line. We crossed at around 7:12 and we were off.

Etape 2009: Sunday

2009-07-22T20:11:00.005+01:00

Sunday was all about getting our race numbers. Breakfast was at 8:00 and we had a coach to get at 9:30 to take us to Montellimar and the Etape village.

It was a lovely day and Montellimar looked like a nice town. We got in the queue and received a race number for the bike, one to pin to our jersey and a chip for our ankle. We also go a T-shirt.

We then met up with our friends Bob and Simon and grabbed a coffee. In wasn't a surprise that all we talked about was the next days ride and Mont Ventoux. We exchanged race predictions, most of us erring on the side of caution.

The Etape village had loads of different stands and we spent a while looking round them. We saw Cancellera's Specialized time trial bike he used in this years tour in the Prologue. It was ugly and stunning at the same time.

When we got back, we went for a 5 mile ride to check the bikes were ok. They were. We then sat in the hotel and watched a great finish to the 15th stage of the Tour with Contador storming up a big hill. Inspiration indeed.

Dinner was ok and we managed to get into bed by around 9pm. I think I was asleep by 10pm.

Etape 2009: Friday and Saturday

2009-07-22T20:01:00.003+01:00

The trip started in Keston in South East London at my sister-in-laws house. I met up with Clive and Ed at Elizabeth's as she had kindly offered to put us up. It is close to the Eurotunnel and we were borrowing her car so it was helpful to get everything ready on the Friday before getting up early on the Saturday morning. We were given a lovely chilly and went to bed to try and get some sleep. It wasn't easy.

We were up at 4am on Saturday to get our 6am train. Everything was going well until we were about 30 minutes from the Tunnel. Without any warning, the rear car window shattered. Nothing hit it and the bikes were secure so were had no idea what happened.

We got in contact with Autoglass and their Ashford branch had a Volvo rear window but didn't open until 8am - over a two hour wait. It was very tense with us discussing our options.

Autoglass opened up at 8am and the man their was right on the ball. He had it changed in 30 minutes and we were away at 9:25 after it was set (but £550 poorer - fingers crossed on the insurance).

We had obviously missed the train we had booked but they put us on one at 11:50 for no extra cost. We had some coffee and breakfast and then we were off - again.

Once in France I put my foot down and we made good progress. We were all holding our breath, waiting for the window to go again. If it went a second time that would be the end of the trip and with every bump we went over, we all jumped. We were not relaxed.

The journey was very easy with no traffic and we made it down to Avignon at midnight with a bad window intact. We had a small issue with the rooms as one of us was sharing and the reps had neglected to tell the other person already in the room who was now asleep. Thankfully, he was very good humoured when they woke him up.

We were in bed before 1am and I think we all got a reasonable nights sleep.

Job done

2009-07-21T13:15:00.001+01:00

I'm currently in the car somewhere north of Dijon with a big grin on
my face. Yesterday was an amazing day. I'll write a full report
tomorrow but I'll just say it was a fun 93 miles and then an epic 14
miles in the heat on Ventoux. I've never experienced anything like it
before. So proud of myself. Who'd have thought I could do that.

--
Simon Lewis
www.dadsandlittluns.co.uk
etape2009.blogspot.com

Race day

2009-07-20T03:51:00.001+01:00

Well, today's the day. Managed to get 6 hours sleep. Struggled with
breakfast but finished my cereal and bread. On the coach to the start.
Its a mixed atmosphere, some very quiet, others talking nervously. I
can see the light on the top of Ventoux which isn't helping. My mate
Simon drove up it yesterday and sent me a text. All it said was "its
big".

--
Simon Lewis
www.dadsandlittluns.co.uk
etape2009.blogspot.com

Finally here

2009-07-19T10:27:00.001+01:00

What a day. Up at 4, off in time and down to euro tunnel. Then rear
window shattered. We had to drive to Ashford and wait until 8 at
autoglass. Then another 2 hours for it to be fix. We had missed the
train so didn't get no one until 12, six hours behind schedule. It got
better after that. A clear run 650 miles through France. Got there at
11.30. Hotel is good and we all had an ok nights sleep. Off to get our
race chip now with lots of other worried looking riders. #END

--
Simon Lewis
www.dadsandlittluns.co.uk
etape2009.blogspot.com

Off we go

2009-07-17T13:56:00.003+01:00

All packed and ready to go. Bike clean, serviced and looking good. Body in good(ish) shape and feeling fine.

I'm off to my sister-in-law's tonight as she lives in north Kent which is great for Ashford the the Eurotunnel. She is also lending us her car which is very very kind.

I can't believe is all happening now. Its been 14 months since we came up with this crazy idea and its flown past.

A huge thanks to everyone who as read my blog, left comments, sponsored me, given me great advice and listened to me drone on about cycling. Special thanks to my wife Cath who has put up with all my training, weekends away and extra costs over the past year. She has been very understanding.

I'll try and post whilst in France and I'll be taking lots of pictures and video.

Good luck to anyone taking part and I hope you have a great ride.

All the best,
Simon

Video nasty

2009-07-16T11:15:00.000+01:00

I wanted to do a video of the 11 events I had completed in the build-up to the Etape. In my head, it was to be a montage of dramatic pictures with stirring music. What I've made looks to me like a stinky slice to cheese. I feel like Michael Bay. Great ideas, terrible execution.

Anyway, watch and laugh.

All roads lead to the Giant of Provence

2009-07-14T09:20:00.001+01:00

With less than a week to go, I have been reading far too many reports on Mont Ventoux and scaring myself silly. These are a few quotes.

"The forest. Jesus, the forest. Nothing can prepare you for that relentless ten kilometres through the forest. There is simply nothing else like it. Double chevrons crawl like spiders on the map all the way along the D974. Looking straight up the road gives me vertigo, makes me queasy."
Giles P Croft from the Rapha site.

"The climb seemed endless. Just when you think you are near the top, the sign '11km to the summit' appears. At that point riders were starting to get off and push in increasing numbers."
Report from the Etape 2000 which went up Ventoux.

"If the legs are hurting it's a mental challenge too as each time you'll see bend in the road ahead and hope for respite but it never seems to come. Instead it is just up and up, a real ordeal. There's are points where the gradient slackens but it's relative, 7% instead of 9%."
Route report on the Kingston Wheelers site.

"With no sign posts from there to Chalet Reynard and no hairpins, the ascent is unforgiving. In the forest it is hot and humid, quiet. There is still no sign of the top and it’s infuriatingly steep."
'The Elusive Prize' on the Rapha site.

Cyclingnews asked Lance how it went on Ventoux and as usual, the Texan didn't skate around the facts, telling us, "Well, it was tough! Tough as usual (on Ventoux) and a tough day in general, because it was very, very windy. The climb is relentless; very steep at the bottom and just difficult at the top.
Lance Armstrong, Cycling News.

Ventoux Stats
Start Altitude: Bedoin 280m
Finish Altitude: 1912m
Climb distance: 21.6km (13 miles)
Average gradient: 7.8%

100% for DeafBlind

2009-07-13T10:07:00.000+01:00

This week I received my 25th donation to DeafBlind and achieved my target of £500. Actual, I'm now on to 101% which is excellent.

A huge thanks to Volker, Andrew L, Gurm, Erwan, Pete Swann, Gary, Andrew V, David, Mum and Peter, Grant, David Carr, Phil, Ben, Mal, Sally, Gary & Sandra, Rosemary and Peter, Rob Bagley, Jason, Paul Nolan, Mark Cousins, Ben Abel, Kerry & Richard and Andrew Watson.

Your donations will be used by an excellent charity to really help some disadvantaged people. Thank you.

Just because I have achieved my target, I'd still love anyone to donate if they would like to. You can easily give money here:

http://www.justgiving.com/simonlewisetapecycle/

Thanks so much,
Simon

Time in the gym

2009-07-12T21:18:00.002+01:00

Saturday was meant to by a longish ride with Ed. Nothing too intense but a good workout. On Friday, we had friends round for dinner and I had a couple of drinks. I decided not to worry about it and just have a nice evening which I did. I wasn't in bed until 1am so when my alarm went off at 7:30am and it was wet outside, I called Ed and cancelled. I think its the first weekend ride I have bailed on and one that's not all the important.

However, by lunchtime I was annoyed with myself and felt lazy. I went to the gym and did two hard hours on the bike, rowing machine and lots of stretching. I felt good afterwards and the stretching was really useful.

On Sunday I got up early and went to the gym again. Another two hours and it felt really good. The stretching really loosened me up and I'm so glad I did it.

The rest of the taper will look like this:

Monday - Gym session (1 hour cycle, 30 minutes row, 30 minutes stretch)
Tuesday - Gym session (1 hour cycle, 30 minutes row, 30 minutes stretch)
Tuesday - Sports massage
Wednesday - 30 mile ride with some sprints
Thursday - 20 mile ride
Friday - Rest
Saturday - Travel to France
Sunday - Small ride to check bike and loosen legs
Monday - Long ride with large mountain at end

How much...

2009-07-11T11:58:00.003+01:00

On Thursday, I took my bike into Cycles Dauphin to get my final Etape service. It had been over 3 months and 2100 miles since the last service so even though I am good at cleaning the chain and cassette, I guessed that they would tell me to change them. They mechanic didn't pressure me and said they could last a while longer but the wear was borderline. Had it been any other event, I might have risked it but as I've been training for this for a year, I can't take the chance.

They couldn't fix the break lever that I bent in the crash so that had to be replaced. Then, whilst cleaning the bike, they noticed a crack in part of the rear break. Again, they said it would probably be ok but that it could fail at any time. If I'm hurtling down a French hill at 50mph, I don't want to risk being without a rear break so it was another £65 added to the bill.

When to total came in, I did nearly cry. £430 just to make the bike work properly. That sort of money would have got me a nice little hybrid to replace my rubbish run-around bike I currently use. Or a nice pair of sun glasses and helmet to replace the bottom-of-the-range ones I use now. Or a nice weekend away somewhere.

Anyway, I guess I had no choice. The crash could have broken my frame or worse, broken me so I know I'm lucky. Its just I've spent nearly every penny I have on this hobby for the past year and I would like to use some of it for other things.

Things nearly went from bad to worse on the way home. I was immediately aware of a terrible speak coming from the bottom bracket. I got so annoyed, thinking of all the terrible abuse I would shout at the mechanic then I took it back in. How could I spend all that money and not have the bike running perfectly? I got more and more cross trying to work out what it was. It took me 20 miles to realise my left shoe was creaking. If I arched my foot the noise stopped. How embarrassing. So apologies to the mechanic at Dauphin. I did say nasty things in my head and I'm sorry.

Last Long Ride

2009-07-05T15:49:00.003+01:00

Got up at 6:30 and was out of the door by 7:15 for my last long ride before the Etape. I wasn't sure how far or where I was going but I headed towards Kingston. Ed had decided that I was going too early (and I don't blame him) so I was on my own.

I followed my usual route to the Surrey hills and was going along at a decent speed, listening to podcasts and enjoying myself. I got to Ranmore Common but instead of heading for Box Hill, I went down to Dorking and then back down the A25 towards Guildford. Then it was up the hill on Coombe Lane and back to the top of Staple Hill.

Then on to Box Hill (see above), stop for water and cake and then home. I extended the route by going to Epsom Racecourse (an extra hill) and then doing a bit more in Richmond Park before getting home with 87.3 miles on the clock.

My body held up pretty well. My knee and elbow were a little sore still but nothing too bad. I have hurt my chest. I think I've strained a muscle between my ribs on the right hand side. It started hurting the day after Dartmoor so I imagine its crash related. It hurts when I cough or take a really deep breath in when I get out of the saddle. Fingers crossed its healed in 2 weeks time.

During the ride, my cycle computer went dim a few times. As soon as I got home, it went completely. Thankfully, I had a spare battery so its back up and running again but I will get another spare for France. You never know. My bike is also creaking again. Very annoying.

Stats
Time: 5:10:01
Distance: 87.3 miles
Average: 16.9 mph
Ascent: 6,800
Nutrition: High5 Extreme (1 bottle), ZipVit (1 bottle), Water (1 bottle), Clif Bar (1), Bread Pudding (1 yum yum). I got to Box Hill having eaten only one bar so instead of eating more I bought a cake. Its all sugar!!!

Tougher than a Ninja

2009-07-03T13:23:00.003+01:00

As the temperatures have been going up, I've found that my sweaty head is giving me grief. I found in Dartmoor I was having to take my glasses off to use my gloves to wipe the sweat from my eyes. My eyes often stung as sweat dripped into them.

So I looked for a solution. I found this headband but it wasn't available in the UK and expensive from the States. I read on forums that a lot of people use Buffs so I got myself a Coolmax Buff Headband. It seems odd to wear something else to keep cool but people say it works. The main thing is that it draws the sweat away so it won't go in my eyes. I've also heard that if you soak it in water it can keep you cool for ages.

Its a shame I look like a dick.

The final leg

2009-06-30T15:00:00.001+01:00

So that's it. All my events done. That's eleven this year with the ultimate goal still to do. In 20 days I shall be on my bike somewhere along the route. Its all suddenly got very real.

The aims of the next three weeks are:

Stay healthy
Rest
Keep the legs turning over but not too many miles
Sleep lots
Keep weight stable or even lose weight
Finalise trip details

I have three weeks to keep active and stay focused without doing anything too much. Most studies say that you can't really improve your fitness in the last two or three weeks. Resting or reducing the level of exercise will actually allow your body to adapt to all the work its been put through. Keep the intensity, reduce the distance is the mantra.

After reading Karen's excellent blog, I'm glad its not just me who is starting to go a little nuts. The combination of excitement, nerves, nothing to focus on other than the main event and less than 20 days to go is starting to get to me. I never enjoyed tapering when doing marathons and I think this is going to be worse.

Still, I do have work to do to keep me on track and a lot of details to sort out for the journey down there. I'll be sad when its all over.

Chute, Auger, Beef-it or Biff

2009-06-28T23:03:00.005+01:00

auger - to involuntarily take samples of the local geology, usually with one's face, during a crash.
beef it - to fall or crash.
biff - a crash "I biffed and then wiped away the blood."
chute - French for fall
wipeout - finish riding early

Yes, after 13 months on the bike, I finally lost my battle with gravity and came off at the Dartmoor Classic.

Back to Saturday and I left London around 9, picked up Ed and drove the 220 miles to Moretonehampstead in Devon where my Dad lives. I wanted to watch the rugby with him so it was straight off to the pub. Not a great result but it was nice watching it with my Dad. It was then off to register which didn't take long.

Early to bed and then up at 5:30 for breakfast and a drive to the start in Kingsteignton. Ed and I had discussed the possibility of getting a gold. It was sub 6:35 for the 104 miles to get a gold and we thought we could average the 15.9 mph even with the 3,300 meters of ascent. We started well averaging over 20 mph for the first 7 miles. We were in a largish group what were fast but very aggressive. Coming down a hill it was clear they were risk takers as they came on the outside of us on the wrong side of the road approaching a bend as they wanted to go faster.

Minutes later we went from a down hill to a small uphill. Everyone out the saddle to make it over the hill without loosing speed. Suddenly I saw a very slow rider right in front of me. I quickly looked to my right to move out but I was boxed in. I shouted but no one moved. The next thing I know I clip the slow rider and I'm down followed by another rider on top of me. It all happened so quickly. We all get up and check ourselves. I have a hole in my knee and elbow but nothing seems broken. The slow bloke on the bike is fine and the guy who fell on me is also fine. His front wheel is bent but usable and my left break lever is really bent. I count my chickens knowing it could have been worse.

I was very wobbly and slow for a while. My descending was also slow and nervy and once the adrenaline wore off, my knee and elbow really hurt. Ed was a star and stayed with me. We took it slow for a while but then I got a bit quicker. Gold was gone so silver would be great and bronze ok. No medal would be very annoying.

We were going ok until Ed had his event mechanical and punctured. It didn't take long and we were back doing 20 on the flat. I had a real low after about 60 miles as it was raining again (forecast was for sun, we had no sun all day) and I was sore. Also, last week's 150 miler was definitely in my legs and the climb out of Tavistick to Prince Town felt long.

A short stop in the feed stop and then I knew it wasn't too hilly before passing my Dad's house. As we were late, he'd been waiting outside his house for hours. I was very pleased to see him and enjoyed his flapjack. He had been very worried after seeing an air ambulance fly over.

Spirits lifted, it was up the final climb before a 3 mile down hill and a 10 mile blast on the flat. Ed was storming along at 27 on the flat and I was hanging onto his wheel for dear life. It was real fun flashing past people but the finish line was very welcome.

A huge thanks to the St. Johns ambulance who washed out my knee. I was there first business of the day. Thanks to the mechanics who tweaked the front changer as the lever was bent and not changing well. Thanks also to the organisers for a great ride, superb marshals and a lovely piece of granite as a memento. Oh and we got bronze. No crash would have meant silver. Gold was just too much after the Dave Lloyd. Next Year.

Stats
Distance: 105 miles (169 kms)
Ride Time: 6:38
Total Time: 7:29
Award: Bronze
Max Speed: 46.6 mph
Ascent: 10,158 feet (3,100 meters)
Average Cadence: 78
Nutrition: High5 4:1 (4 bottles), Torq (1 bottle), Nuun tablets (2), Gels (2), Ride Shots (2 packs), Viper Bar (1) and Flapjack (1).
Calories Used: 5,454 (MapMyRide estimate)

More Dave Lloyd thoughts

2009-06-22T13:50:00.005+01:00

Comments
Thanks for all the nice comments on the DLMC. Its nice to know so many read my blog and are interested in my rides.

Bwlch y Groes
Thanks for the info Data. 11 chevrons in 2.2 kms. That is impressive. Good knowledge.

Pain
The most pleasing thing about the day was my new ride position. My knee and thigh pain was greatly reduce. So much so that I forgot about it for long periods. Also, my worries about the shoes were unfounded. They were very comfy.

Feed stops
I was surprised just how long I had been stopped. There were four feeds stops and I must have been at each for over 10 minutes as I stationary for 52 minutes in total. That is a little annoying as I had intended to be quicker than that.

Finish Position
I'm dead chuffed with 71st place. That's top 37% out of the 188 finishers and top 19% out of the 359 entrants.

Standard
Yep, I did get a silver standard. Very pleased with that.

Etape
I'm trying not to be over confident but as a couple of comments said, I think this ride was sort of harder than the Etape. We got to 92 miles on Sunday in around 6 hours 15 minutes which is the equivalent of the base of Ventoux. It was hillier than the Etape's first 92 miles and we were well inside the Etape cut-off. So I guess I'm now thinking more about how well I can do in France rather than if I can beat the broom wagon.

Having said all that, a mechanical or a couple of punctures and its all in the balance. There is also the possibility of 40 degree heat which I didn't have in Wales. That could change everything.

Simon
No, I don't think he's forgive me yet :-)

Dave Lloyd Mega Challenge

2009-06-22T09:21:00.006+01:00

Ed arrived at my house on Saturday at 12 and something was different. He had a new Pinarello Price, MOst carbon integrated bars and Di2 electronic Dura Ace groupset. To say I went a dark shade of green would be putting it mildly. I don't care about the group set but the Pinarello fame is beautiful. It took me a couple of hours to stop being so jealous.

We set off to Wales at lunchtime and apart from a 2 hour traffic jam on the M40 (what fun), it was an ok journey. We found the Travelodge, checked in, dumped our bags and bikes and went to find SimonO in a local pub. We had lots of cycle chat, some ok food and compared notes on leg shaving techniques (yes, I have done mine).

We were up on Sunday morning at 4:30 and feeling rough. As it was so early and a Travelodge, we had to settle of cold food and no porridge. I had oat cakes, jam, malt loaf and weak coffee and Ed had malt loaf and cold rice pudding (see picture). It wasn't ideal. We got to the start at 5:30, registered and after Ed faffed around for a while, we met SimonO and set off at 6:30.

The first 20 miles were hell. I couldn't get in my stride and was continually fighting to stay with Ed and Simon. They always seemed to be 200 yards ahead. I told Ed to go on without me but he said no, it was fine. But I knew if I didn't get any better, it would be a very long day.

The road was up and down from the word go. Unlike the Fred, there weren't obvious hills like Newlands or Kirkstone but it was certainly going up. There was a great downhill at around 25km with a big horse-shoe decent around a valley where we must have been above 40mph for a long time. This did lift my spirits a bit. Then, a while later we ended up in a group of about 20 riders and formed a really quick train. I get such a buzz out of this and I did start to have a bit of fun.

The large group of riders came to a town and it appeared that a lot of them had done the ride last year. This made them question a turning in the town and they decided to follow last years route and ignore the sign. We blindly followed them but I had my doubts as we crossed a roundabout with no signs. A few of us decided to turn back and I thought Ed and Simon were with me. Ed was behind me but after a mile we realised Simon wasn't. We presumed he had gone on with the main group but it turned out later he had followed but couldn't bridge the gap to rejoin us. He was pissed that we didn't wait and rightly so but we just didn't think he was behind us. We did most of the 150 miles alone and is still not a happy bunny. Sorry Simon.

Miles 50 to 80 did pass quite quickly. I switched my computer display away from distance so I wouldn't obsess about it which helped. I didn't find the scenery all that great but maybe that was the drizzle. In spite of all the forecasts of a dry day, it rained on and off with some heavy spells and soaked everyone. The highlight of this section was Ed and I being joined by two other riders. We did bit-and-bit for about 10 miles at a cracking pace. He did do it backwards with the most guilty person sprinting to the front to take their turn. I really loved being on the front doing 28 mph on the flat. Superb.

Miles 80 to 100 were uneventful and we were surprised we had climbed over 8,000 feet as we got to feed station 3. We were warned of a big hill around the corner so had a couple of sandwiches and some soup to warm us up.

It was a big hill. Bwlch y Groes is the highest pass in Wales at nearly 2,000 ft and it is a monster. Its about 12km long but I think that hard but is no more than half that. Its main problem is that you can see it all in front of you. It just seems to go on and on. Its mostly over 15% with a flatter section in the middle and then it ramps up to over 20% for a long time at the end. Ed went off as usual and I thought I saw him go over the top which was depressing as I was only half way up. However, as I got a bit further, there he was, having a rest. I couldn't help feeling a bit pleased that he is human after all. I stopped as well for a couple of minutes and then went again. I tried to get all the way up without stopping but it was so brutal. I stopped once more before making it over the top. Out of the 40 riders around us, only 2 made it all the way up in one go and they were supremely fit. I know SimonO doesn't agree but I think its harder than Hardknott because its so long.

One more big hill and then another feed stop at 130 miles. There was still 20 miles to go and I knew we had the Stingers still to do. These were lots of small climbs that really broke up your pace and were demoralising when you are so tired. I eventually saw the 5 miles to go sign and it was mostly down hill to Ruthin. I was so happy to be able to stop cycling and chuffed at 150 miles on the clock.

Stats
Distance: 150 miles (241 kms)
Ride Time: 9:45:02
Total Time: 10:37:17
Max Speed: 50.1 mph
Ascent: 16,594 feet (5,057 meters)
Average Cadence: 76
Average Heart Rate: 148
Max Heart Rate: 178
My placing: 71st
Signed up for race: 359
Finishers: 188
First place: 8:52:53
Last finisher: 14:27:19
Nutrition: High5 4:1 (5 bottles), Torq (1 bottle), Nuun tablets (2), Gels (2), Ride Shots (2 packs), Clif Blocks (1 pack), Clif Bar (1), Viper Bar (1), Ham Sandwich (1) and Tuna Sandwich (1).
Calories Used: 7,500 (MapMyRide estimate)

Pre Race Report

2009-06-19T11:00:00.000+01:00

Later today, I shall be driving the 220 miles from my house to Ruthin in Wales for the Dave Lloyd Mega Challenge. It is 150 miles with over 5,000 metres of climbing around the beautiful hills of North Wales.

We are staying on Saturday night in a Travel Lodge and then its up early for the 6am start and 150 grueling miles. Then its back in the car for the long journey home. Red Bull and espressos needed.

I'm not looking forward to it that much. I'm not feeling great at the moment. The training has been going ok but the diet is again terrible. I just can't do it. And 150 miles seems such a long way.

I better get packing. The weather report is good at the moment but I better plan for all eventualities.

Cycles Dauphin

2009-06-18T16:04:00.005+01:00

Today I went to Box Hill to visit Cycles Dauphin for my bike fitting appointment. I had previously had to cancel it because my daughter Yvette got chicken pox. They were very good about it and just arranged another date for me.

I'd didn't really know what to expect from the session. For £70 I would get a couple of hours with Stuart and receive the sum of his cycling wisdom. I could have paid more and gone to CycleFit or another company for a more HiTech version but I wanted more of a personal touch (and it was cheaper). The main thing I wanted was to get rid of my knee and quad pain. I have been stretching, using the foam roller and having sports massage for a couple of months now and the pain wasn't going away much so I needed to rule out the bike as a cause.

Firstly, I talked myself into a new pair of shoes. I didn't really need them but my dhb shoes were a year old and looking like they were older. I started with a budget of £100 which moved to £150 and then to a pair of white 2009 Sidi road shoes. They were lovely. Then I was shown a pair of last years Ergo 2s. They were basically the same as this years Ergo 2 which are the top of the range at £250 but these were cheaper. Gulp. I have no will power and said yes but they do look good.

Next it was the fitting. My bike was put on the turbo trainer and we spent the next 90 minutes looking at my position, measuring, changing things and seeing how it felt. My seat was about the right height but it was too far forward. It was put back and more power was then being sent down through the pedals. I got to use my natural advantage - big thighs.

Then the cleat position was sorted. Stuart noted that my heels do come up when I pedal but its a common problem. I'll try to concentrate on keeping them down. He then said that my reach to the bars was too far, especially given my inflexible back, my seat being further back and my long dipping bars. We exchange the bars for flatter, shorter ones which really helped. He did suggest a shorter stem but said that it shouldn't be changed yet. Given the 150 miles I have to ride on Sunday, too much change might result in a painful 11 hours as I get used to the new position.

So with new tape added to the new bars, I was all set. After paying (so much for my savings) I cycled the 20 miles home and the new position felt odd but good. Its hard to say as my knee pain comes and goes but it felt really good. Sunday will be the true test. My shoes felt good but the right one was pinching. I'm prepared to put it down to them being new or that I had them too tight.

Apart from a flat on the way home, it was a good day. I have to say what a superb shop Cycles Dauphin is. Stuart could not have been nicer and would have spent all day sorting my bike out had he needed too. He also seemed to really know his stuff without being pompous. He never once made me feel like I was an idiot for riding on my current setup for 12 months. The shop is also well stocked with some beautiful bikes and all the gear you could need. If you live anywhere near the shop, please use it. You won't find a more helpful bunch anywhere.

Twitter

2009-06-15T12:00:00.002+01:00

OK, so I'm finally on-board with Twitter. I resisted for a while as I didn't want more things to read and write but I gave it a go last night and now I have caught up with the modern world.

I am: RideandRunSimon

If you do follow, don't expect much. I don't really know what to do with it and what its for but I'll try it for a few weeks.

Centre Parks

2009-06-15T00:15:00.003+01:00

I had a really great time at Centre Parks in Longleat this weekend. It was helped by great weather and going with our good friends. We ate well, cycled, swam, played badminton and crown green bowling, had a BBQ, climbed trees, played on the beach and fed the ducks.

I was sceptical about the place before I went but came away with nothing but good things to say about it. It was full yet you never felt surrounded by people. In the chalets it was quite and peaceful. We were lucky that we got a last minute deal so it wasn't too expensive as I hear it is normally quite dear.

As for exercise, we cycled everywhere around the complex. I pulled Yvette in a "pod" trailer which is great fun but hard work. I got to the gym on Saturday to do 20 miles on the bike, loads of stretching, some upper body weights and a go on the rowing machine.

On Sunday I was destroyed by my mate Alex during a game of badminton. 21-11, 21-10 and 21-8 but it was still really enjoyable. I got in some more stretching and also went on a 90 minute ride on my own around the complex. Not the most fun route but it was great weather and I had some podcasts to catch up on.

Now its a tricky week leading up to the 150 miles of the Dave Lloyd Mega Challenge on Sunday. Lots of rest, early nights and stretching.

Repetition

2009-06-11T17:54:00.006+01:00

This weekend I'm off to Centre Parks with the family and some friends and their children so no long rides on Saturday and Sunday. I am hiring a mountain bike and intend to get a ride in on my own both mornings as well as a ride with the family but I had to get some other miles in.

On Thursday I did a 9 mile warm up to Richmond Park, then 7 laps of the 6.7 mile circuit before a slow 6 miles home. Most of my laps were around 17.5 mph which I was pleased with. Going anti-clockwise it was one longish hill and one short one. Nothing too bad but enough to reduce your average. I did try one fast lap where I went for it and got round with a 18.9mph average.

Looking at the profile from my Garmin, it does show how accurate it is. Each lap is spot on.

Stats
Distance: 62.29 miles
Time: 3:37:21
Average: 17.2 mph
Ascent: 3100 feet
Max Speed: 38.7 mph
Nutrition: 2 bottles of water and 1 Clif Bar.

Friday was a quick ride out. 29 miles in a couple of hours. A slow start through Chelsea and Parsons Green and then on to Prolouge bike shop. I went in for some new cleats and came out with new gloves and no cleats. The padding in my old gloves had worn down and I was getting a bit of Ulna pain on longer rides. The new Pearl Izumi red gloves have loads of padding.

Then into Richmond Park for more laps and 6 reps of Bloomfield Hill. I sat down on all the reps and tried to go at a high cadence in a gear 3 or 4 from the top. Short sharp hard work.

Stroppy cyclist

2009-06-10T13:13:00.004+01:00

Normally while cycling around London its car drivers, bus drivers and motorcyclists that I have cause to complain about but today, it was a cyclist. As I cycled across Battersea Bridge on the way to Chelsea hospital (nothing serious, just getting my varicose veins looked at) I came to a bus that was just to close to the kerb to pass. I made the judgement that it was to narrow to squeeze through so I waited.

If I had been in a hurry I might have tried to overtake the bus but I had plenty of time to spare so I just waited. Then, I hear a girl shouting at me. I turn around and see a women aged round 30 on a bike behind me and she tells me to get a move on. I say the gap is too small but she tells me to get out of the way so she can go through.

Given her abrasive nature, I decided I wasn't going anywhere so told her to wait nicely in the queue. She muttered under her breathe at me and went around me and the bus. I shouted after her to be careful and not get herself killed.

I don't know what was making her so moody. I was past the bus safely in another minute and she had only got slightly ahead of me. This shows that a lot of cyclists are very impatient and feel that waiting is somehow not what they do. Cars should wait, buses should wait but cyclists can do what they want in order to keep moving.

I also remember reading that a very high proportion of cycling accidents are caused by riders going on the inside of large vehicles like buses and then getting squashed against railings or as the vehicle turns left. So I now only undertake if there is plenty of room or the vehicle is completely static.

So lets all be careful out there.

Wet , long and hilly

2009-06-07T00:08:00.003+01:00

In spite of my nerves, I completed a good long ride today. It didn't go exactly to plan as the first half of the ride took longer than expected and I realised I couldn't safely complete the full route and get home for 5pm. So I had to say goodbye to Ed at just over half way as he manfully did the full course and got the train home where as I went off and did a different route and rode home. I did 107 instead of 130 miles and about 11,000 feet ascent instead of the 14,000 or 15,000 for the full course and I made it home for 4:30pm.

I was annoyed I didn't finish the full route but its still a good ride and all good training. I'll find a way to do that extra 23 miles and 3,000 feet this week.

Positive:
Another century completed. My fifth century of the year
Over 11,000 feet of climb
Rode well up the hills
Felt good until about 70 miles
Had two GO gels and thought they were ok
Got to cycle with Clive for the first time
Rain jacket is waterproof

Negative:
Didn't finish the 130 mile route
Missed out on 4 or 5 big hills
Knee hurt more as the ride went on
Was very tired as I rode the last few miles
It was miserable and wet for most of the ride

Pre Match Nerves

2009-06-05T22:54:00.005+01:00

I have a 130 mile ride scheduled for tomorrow (Saturday) and I'm really nervous. I'm not sure why. You would have thought the Fred Whitton success would have given me the confidence to conquer anything but I feel like I've lost my bottle. It feels like such a mammoth challenge.

I suppose I better get all the sleep I can. Up at 6:30, train from Clapham Junction to Clandon and then straight up the first of many many hills. At least the weather looks like it has improved. It was meant to rain.

Monthly Stats - May 2009

2009-06-02T09:59:00.005+01:00

Another month gone and less that 50 days until the Etape. I can't quite believe it. A good month. I made my main target which was the 600 miles.

Its the 6th month in a row where I've done more miles than the previous one. Its a pleasing trend and I hope it continues next month.

My running is a distraction at the moment. It seems to aggravate my quad pain but I'm loathed to discard it completely but its the right thing to do.

May Goals (5 pass, 3 fail)
Do over 600 miles cycling - PASS (602 miles)
Do over 30 miles running - FAIL (24.2 miles)
Complete 85% of my planned training sessions - PASS (95%)
Complete the Fred Whitton in under 9:00 - PASS (8:53)
Complete the Fred Whitton without walking - PASS
Complete the 20km de Bruxelles in under 1:40 - FAIL (1:54 - No where near)
Break 5K PB in under 22 minutes - FAIL (Did not attempt)
Average 19 mph for 1 hour - PASS (19.1 during the 73 miler on the 24th)

June Goals
Do over 700 miles cycling
Complete 85% of my planned training sessions
Complete Ed's mad 130 mile route in the Surrey Hills
Complete the Dave Lloyd Mega Challenge (150) in under 11 hours
Complete the Dartmoor Classic (104) in under 7.5 hours

I have no running goals this month. If I do any running its a bonus. Its my final month before the Etape so must be all about the cycling.

20km de Bruxelles - Bad run, great weekend

2009-05-31T21:59:00.005+01:00

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 :-)

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

Whoops

2009-05-27T10:00:00.000+01:00

No more cake.

Getting the miles in

2009-05-25T18:32:00.000+01:00

Sunday

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.

Stats
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)

Monday

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.

Stats

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)

Flying caterpillars and other insects

2009-05-24T18:00:00.001+01:00

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 :-(

Stats
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).

Core work up a ladder

2009-05-22T14:30:00.002+01:00

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.

Quiet Week

2009-05-17T19:44:00.003+01:00

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.

http://news.bbc.co.uk/1/hi/scotland/tayside_and_central/8054215.stm

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.

Never Satisfied

2009-05-15T10:00:00.001+01:00

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.

More thoughts on the Fred

2009-05-13T11:10:00.000+01:00

Stats
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.

Video of the Fred

2009-05-12T11:00:00.000+01:00

The toughest sportive of them all

2009-05-11T21:23:00.007+01:00

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.

Fred Whitton Challenge Preview

2009-05-08T08:55:00.001+01:00

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.

Nutrition

2009-05-05T21:35:00.000+01:00

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.

Dull Long Ride

2009-05-04T16:01:00.004+01:00

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.

Stats
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

Etape Number

2009-05-02T11:41:00.001+01:00

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.

Monthly Stats - April 2009

2009-05-01T10:00:00.005+01:00

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

Ironman videos

2009-04-29T08:14:00.000+01:00

I've never done a triathlon as I'm a very very weak swimmer but it is something I want to do. I plan to take some swimming lessons next year and then made try a short tri. Ultimately, I'd love to do an Iron-man.

This is an incredible video. It makes tears stream down my face when I watch it.

Weekend Report

2009-04-25T20:19:00.004+01:00

Friday night was my poker night with friends. Its never about the poker, just the great company. I didn't drink as I was driving and giving lifts to 3 people and I avoided eating the pizza. However, I did forget about my current diet restriction and tucked into the garlic bread. Whoops!!! I got home at 2am which wasn't best but I had a great time.

Next morning, I woke at 8am very tired. At 9am our new flat pack shelves arrived and Cath wanted me to make them before I went out on the bike and as usual with this type of thing, it takes much longer than you think. Anyway, I got out at 11:30 at headed off to Surrey.

I initially thought I didn't have enough clothes on as I was cold but once I got going, I warmed up a little and then the sun came out a bit more and I was fine. I did my usual route to Box Hill and then came back taking in several other hills, doing little loops to make the most of the ride. My legs were fine on the flat and ok when climbing out of the saddle but I did feel a little discomfort when climbing seated. I was careful and didn't push too hard so got through it ok.

In total, I did 87.2 miles in 5 hours 30 minutes. I really wanted to do over 100 miles but it was felling very hard towards the end and I was glad when it was over but given how I was 10 days ago, I'm delighted.

On Sunday, we had a family party for my wife's aunt who is 75 and visiting from Los Angeles. It was at my sister-in-laws who lives near Bromley so I set off early on the bike and got in some miles before arriving at the party at 12:40. My wife and daughters were already there. I got some funny looks as I walked through the garden dressed in Lycra so I quickly retrieved my clothes my wife had brought, had a shower and got changed.

After the party I rode home to finish off doing over 50 miles which was great. This weekend has been really good and got me right back on track. My mate Ed wasn't had such good luck with terrible food poisoning. I hope he's back on the bike soon.

Another step to recovery

2009-04-23T21:39:00.000+01:00

I woke on Wednesday to another beautiful day. My first thought was to get out on the bike. Just a small ride, nothing to extravagant. But I came to my senses. My knee was a little sore from Tuesday's 30 miler and I didn't want to rush its recovery. So I decided to take the day off and continue my jobs around the house (I'm redecorating the front room). It felt lazy but sensible.

On Thursday my knee felt better (its the first thing I think about when I wake) so I went out for another ride. Rather predictably, I went to Richmond Park. I took the long route via Kingston and then went round clockwise. I was feeling good, it was sunny again and it wasn't busy so I was really enjoying myself.

I'm not sure but I might be feeling a little benefit from the hard few days in Devon followed by rest. I felt a little quicker than usual and was doing over 18 mph average during the second hour.

By the third lap I was feeling various niggles and knew it was time to go home. Very pleased with my progress. I will probably rest again tomorrow and then go out on Saturday for maybe a 50 or 60 mile ride.

Distance: 40.26 miles
Time: 2:21:38
Average: 17.1 mph
Max Speed: 36.8 mph
Ascent: 2330 feet

Bread

2009-04-23T17:45:00.000+01:00

With some people its beer or wine, others chocolate or sweets, some like burgers and pies but for me, its bread. I like food in general but I can put most of my unwanted cuddly bits down to bread.

Hot buttered toast made with thick white bread, croissants, chunky brown bread with soup, ham sandwiches, fruit loaf, pita bread, cinnamon bread, cheese toasties and malted brown bread still warm from the over - to name but a few.

I'm pretty sure that if I'd never eaten bread, I'd be the svelte person I've always wanted to be. So after the disastrous two weeks following the Devon trip of eating and eating and being injured, I had to regain control and at least keep the weight off before the Fred Whitton.

The easiest and hardest solution is no bread. Easiest in that it will produce results, hardest in that I just can't do without bread. Its now been 4 days with not a slice in sight. I've not even nibbled the crusts off my daughters school packed-lunch.

18 days to go and I can taste the 9 slices of toast I'm eating on the Monday morning in the B&B after the Fred. Yum.

(I can't tell you how hard it is just looking at these pictures)

More chairty thanks

2009-04-22T22:13:00.004+01:00

Its time for more fund raising thanks.

I've had 6 more donations recently. My Mum & Peter, Grant, David, my brother Phil, Malcolm, Helen & Isaac and Ben & Sarah have been fantastic and pushed me over the £400 mark.

Less than £100 to go to reach my target and still 88 days to go.

A huge thanks to everyone.

Feeling lucky

2009-04-21T14:59:00.002+01:00

I got back on the bike today. Its the longest I been off the bike in over 10 months. So after 15 days, I took the bike out for a spin. It is a stunning day in London. A perfect blue sky and warm without being hot. I took my Shuffle, put on some tunes and was away to Richmond Park. I didn't have a plan other than to check out my injury so I stayed in a low gear and high cadence and just span along.

I got to Richmond Park and my legs were good. The left had no problems and the right was ok although I could feel the tightness in my quad and a slight feeling in my knee but very very low level.

I first did an anticlockwise loop to avoid the steepest section up Broomfield Hill and minimise the stress on my quads. It all went very well and I had to keep reminding myself to take it easy and not go flying off. When I got back to Roehampton Gate, I turned around and did a clockwise loop. Again, nothing too serious. Just some niggles if I chose a high gear or pushed up a hill.

I was really enjoying the second lap. The sun was out, my music was good (it always is) and I was back on the bike. I counted my lucky stars that my injury was not half as bad as it could have been. By the end, I did feel my legs were getting a little tight. I could have carried on but this was perfect for a first day back.

When I got home, I quickly changed into my gym gear, switched bikes and went down to the gym for 40 minutes of stretching and a bit of core. The worse thing I could do now would be to think its all fixed and revert back to my old bad habits. Its stretch every day from now on. Promise.

I've just been back out on the bike. 30 miles. I could feel the injury but only a little. I didn't push on it at all, just span around RP twice. Then came home, into gym gear and off to the gym for 40 minutes of stretching and core. Feeling more positive today.

Injury Update

2009-04-18T15:49:00.002+01:00

After 4 full days off, I ventured back into the gym today. My legs have felt gradually better each day with my left leg feeling really good on Friday morning. My right leg felt ok but I was aware that is was not completely healed.

This was confirmed as I cycled the 2 miles to the gym. I was fine on the flat but as soon as the road rose at all, I would feel a tightness in my right quad. Nothing too serious but enough to know I couldn't go out and ride up Box Hill without risking future injury.

At the gym, I did another 25 minutes of cycling and then did 50 minutes of core work and stretching. I did loads on my aductor, quads and ITB and I could really feel it. The good news is that my legs are definitely less tight than there were before Tuesday's sports massage. That was money well spent and Rene at Balance Physio is fantastic.

I'll either do the same again tomorrow or try a little ride out on my road bike. I'll see tomorrow morning if I get any reaction to today's cycling.

Injury

2009-04-14T10:12:00.005+01:00

Well it had to happen eventually. I've been injury free for over 18 months so I was almost expecting something to go wrong before the Etape.

I ran 14 miles yesterday and for the first 11 miles I was really enjoying it. I ran from home to Richmond Park and then ran the 7 mile trail around the edge. It was going really well but then I could feel my quads on a couple of the hills. I stopped to stretch but it came back as soon as I ran again. I stopped as soon as I got back to the car park where I was meeting my family. I had originally planned to run 16 but I was in some discomfort.

I stretched for a while and then felt ok so went for a walk with my family. My legs were still a little sore but nothing too bad. I stretched again in the evening and went to bed. This morning, the first thing I thought as I woke was "Oooh, my quads are tight". Then walking to the bathroom, I knew it wasn't good. It felt at least as bad as the morning after a marathon. My thighs are shot.

So I'll stretch on and off all day and I have a sport massage booked so I'll ask her advice. I might go to the gym tonight and do more stretching as well as some core and upper body weights.

I am worried about this. It does seem that there is an underlying problem. I hope its nothing more serious than tight ITB, quads and adductor. I don't know if its better or worse that its both legs. I guess its just rest and stretching for a few days and then reassess.

Oh and I also have a cold and I got a really big blister from the run, my first blister in a long time. I am going to retire my trainers. I have three pair that I rotate and they have all done between 300 and 500 miles. I already have one brand new pair and I've just got another from ebay.

Lazy week with chocolate

2009-04-12T17:05:00.002+01:00

This was never going to be an outstanding week but its turned out as a nothing week - a wasted week. Ever since coming back from Devon, I've been tired, unmotivated and very very hungry. I've done practically no exercise and eaten loads (Easter eggs didn't help). If I lost any weight in Devon, I've certainly put it all back on.

I know I gained a lot of fitness cycling 240 miles and it was all worth it but I've got a serious case of post event lowness. I've got to draw a line under it and start again, eating well and doing loads of hard work. It will have to be mostly running as its still the Easter Holidays so I've got the kids all week but anything will do. I'm looking for at least 6 sessions in the next 7 days. Nothing less.

Pictures from Devon

2009-04-07T10:48:00.001+01:00

I took a moment to stop and look at the view on the 6 mile climb from Tavistock to Princetown. This was the longest climb we rode and was perfect training for Mont Ventoux.

The top of the moor was bleak but very striking. The weather helped a lot. Apart from Saturday when it was blowing a gail, we had sun and little wind. Very lucky.

Ed beat me up the hill by such a distance that he had time to make a phone call!!!!

Just ahead, the road dipped steeply and is where we recorded our fastest speeds. 48.6 mph has my fastest. The second and third time we decended here, we were a little more tired and more timid and only got to about 42 mph. We'd have liked to get over 50 mph but there is a bend in the road which made it a little hairy.

Ed crests one of the many climbs. About 30,000 feet of climbs in 4 days.

Hills, hills and more hills

2009-04-06T17:19:00.006+01:00

With one daughter off on a school trip to Italy and my wife and other daughter in Lanzorote, there was only one thing for me to do, paint the house. But I decided to put that off and go cycling instead. My mate Ed took some time off work and we set off to Devon on Thursday for four days of cycling in the hills.

We stayed with my Dad in Moretonhampstead which is on the doorstep of Dartmoor. The plan was to get there at lunchtime on the Thursday and go straight out for a short ride. We got there in plenty of time so it was lycra on and out the door. We rode along the B3212 to Two Bridges which is a tough way to start; 1,200 feet in 5 miles. We turned left down to Widecombe where we met a couple of very big hills before we ran down to Bovey. Then it was up the main road back home. 34 miles and we knew we were in hilly Devon. We were then treated to a great dinner at Bovey Castle by my Dad and his partner Julie. Fish and chips followed by rice pudding. Yum.

Friday was the biggest day with a century planned. Like with the rest of the rides, speed was never a consideration; it was all about the distance and the hills. We set off in great weather again riding out on the B3212 before turning south to Widecombe. Then Ashburton, Totnes, Beesands, Kingsbridge, Ivybride, towards Yelverton and then on the Princetown road all the way home (if anyone wants the routes then I can send them to you as .GPX files).

This was a triumph for both of us. Ed's first century and my second in 7 days. It had more climbing than either of us had ever done in a day and more than all our planned rides other than the Dave Lloyd which is only slightly more and the Etape.

Saturday's route was designed so that I could visit my mum for lunch. She lives in Yealmpton, 30 miles from Moretonhampstead. So, it was back up the now familiar hills towards Princetown but it was not the peaceful day we had thought it was. Up on the moor is was blowing a gale with winds whipping off the moor and making the bike very twitchy. On hills where I had gone 40 mph the day before, I was struggling to get to 20. It was very slow progress. We finally turned south off the moor and out of the wind towards Dousland and then going cross country until we reached Plympton. It was then a short hop over the A38. We were treated to a nice lunch and a fantastic Rhubarb Crumble. It was then back on the bike to do the journey in reverse but with more than half the climbing still to do and a stomach full of food. It was hard work but mercifully, the wind had dropped.

Sunday was always down as a flexible day. We knew we would go out but had no real idea how far to go. Neither of us were on our last legs but we were tired and new that it would be hard work. We decided on a 40 mile route to Tavistock and back. My Dad had said that the road from Tavistock to Princetown was pretty much up hill for about 6 miles. This was the kind of hill we came for as there is nothing like that in Surrey.

I quickly realised I was very tired and Ed was much less so as I struggled up the now familiar hills out of Moretonhampstead up to the moor. Ed quickly had a sizable lead but there was nothing I could do. Anyway, I was slow but really enjoying myself as it was lovely and sunny and I was climbing very smoothly. Ed waited at a couple of spots and we made it to Tavistock in around 2 hours. Having freewheeled into Tavistock, I knew the climb I had to do and whilst I was not quick, I was comfortable and never once felt I was getting into trouble.

All in all, it was a brilliant few days, really good training and a lot of fun. I need to take a few days off and have an easy weekend over Easter as I have heavy, stiff legs but I'm sure I will reap the rewards of this in the weeks to come.

STATS

Thursday
Distance: 34.40
Time: 2:17:29
Average Speed: 15.01 mph
Ascent: 4,274
Max Speed: 41.4 mph
Average Heart Rate: Not recorded
Calories: 1,670
Weather: Sunny, 15 degrees, little wind
Nutrition: PSP22 (1 bottle), High5 4:1 (1 bottle), 1 nut bar

Friday
Distance: 103.2
Time: 7:08:17
Average Speed: 14.46 mph
Ascent: 11,451
Max Speed: 48.7 mph
Average Heart Rate: 135 (73% max)
Calories: 5,203
Weather: Sunny, 16 degrees, little wind
Nutrition: PSP22 (2 bottles), High5 4:1 (2 bottles), 1 Power bar, 1 Viper, 1 nut bar, 1 cheese scone

Saturday
Distance: 60.86
Time: 4:26:36
Average Speed: 13.8 mph
Ascent: 7,601
Max Speed: 44.5 mph
Average Heart Rate: Not recorded
Calories: 2,572
Weather: Cloudy, 10 degrees, strong winds in the morning
Nutrition: PSP22 (2 bottles), half a nut bar, lunch half way

Sunday
Distance: 41.59
Time: 2:53:26
Average Speed: 14.39 mph
Ascent: 5,183
Max Speed: 43.6 mph
Average Heart Rate: 127 (69% max)
Calories: 2,107
Weather: Sunny, 16 degrees, little wind
Nutrition: Half a nut bar and 1 bottle PSP22 (weak)

Totals
Distance: 240.1 miles
Time: 16 hours 42 minutes
Calories: 11,552
Ascent: 28,509 feet (8,690 meters)

Cyclist or Runner?

2009-04-05T11:54:00.000+01:00

I have been asking myself recently, am I a runner or am I a cyclist? What would I like people to know me as? What would I like to be best at given the choice? It was playing on my mind during the duathlon last Saturday.

Whilst I know I don't actually have to choose, people like to pigeon-hole you. Most runners don't want to know about cycling and most cyclists think running is a waste of time (generalisation, I know). Only the tri boys and girls like to talk about both and given that I don't swim, I'm not part of their world.

So, given the amount of money and time I am putting into cycling this past 6 months and at least the 5 months to come, it might be surprising that I have come to the conclusion that I am a runner first and a cyclist second. Here are my reasons:

1. Fulfilment
When I'm cycling, and specifically during the Epic and Ashdown rides, there were moments of pure joy. Getting to the top of Glascwm at the Epic, coming down the final hill at 40 mph, passing people up 'The Wall' at the Ashdown. All superb. But the sense of achievement, whilst strong, is fleeting. I don't feel that I've completed something really big. Running 21 miles however, stays with me for ages. Whilst I don't get big thrills during the running race itself, the feeling after is so strong. I'm still amazed that I can do it and I get such a sense of achievement.

2. Difficulty
If you are a serious cyclist you might want to cover your ears but I think in general, running is harder than cycling. OK, so there are lost of different types of running and cycling and I know I haven't tackled the really hard riding yet (Fred, Dave Lloyd, Etape) but I think its true. I think its the freewheeling (stay with me....). For me, you are either running or your not. Walking is not running. When I run 21 miles I run for the entire 3+ hours. But on a bike, people freewheel all the time. You can rest whilst still making progress (this makes more sense in my head, sorry).

3. Faffing
I don't think I will get over the level of messing about there is before, during and after a cycle. The amount of gear you have to get ready and carry with you does annoy me. Especially as I am a faffer anyway. It takes me 10 minutes to get ready for any run but not so for riding. Then there is the repair equipment just in case there is a flat and then the cleaning at the end. For the Meon Valley Plod, the biggest headache was regular shoes or XC shoes and actually, either would have done.

4. Stopping
I can't get my head around feed stations on rides. I know you don't have to stop and nutrition is vital but stopping for a chat is common place and part of cycling. That's cool but it seems odd coming from a running perspective. During a running race, if you stop at a water station or marshal point for more than a minute, people start asking if you are injured and do you need a ride back to the start.

5. Cost
Over £2500 for cycling so far in the last 12 months. £120 on running.

Many of you (as if thousands read this) will disagree with a lot of this especially the difficulty points. Others might point to my 6 years as a runner and only 9 months as a cyclist and they have a valid point. These are just my deranged thoughts after 4 hours of running and cycling on Saturday. When it boils down to it, I'm just pleased I don't have to choose and I can run and ride a lot.

Sexy

2009-04-01T09:34:00.005+01:00

Got my bike back from Prologue last night. Its looking very sexy. New Mavic wheels fitted, new chain, new cassette, new cables, new handle bar tape and new GP4000 tyres. Sweet.

I was very surprised at just how much lighter the bike felt with the new wheels. Also, the freewheel is very quiet which is a big change from the noisy Fulcrums.

Monthly Stats - March 2009

2009-04-01T08:56:00.005+01:00

A fantastic month. It started slowly as I suffered after doing the Meon Valley Plod 21 mile run on the 1st. Once I got going, I met all my goals and felt good with it. According to MapMyRide, I burnt off 33,408 calories which is amazing if true. I did 41 hours 52 minutes of exercise, ran 63 miles, rode 528 mile and climber 32,800 feet climbed on the bike.

March Goals:
Do over 60 miles running - PASS (63 miles)
Do over 450 miles cycling - PASS (528 miles)
Complete 85% of my planned training sessions - PASS (100%)
Complete the Meon Valley Plod in under 3:50 - PASS (3:32)
Complete the Burgess Hill Classic in under 4:30 hours (riding time) - PASS (4:25)
Complete the Ballbuster in under 4:00 hours - PASS (3:46)
Break the 10 miles in 30 minute target - PASS (First 10 miles of Burgess Hill in 28.30)

April Goals:
Do over 50 miles running
Do over 550 miles cycling
Complete 85% of my planned training sessions
Ride over 200 miles in Devon
Average 18 mph for 1 hour
Break 5K PB in under 22 minutes

Sports Massage

2009-03-30T16:02:00.005+01:00

After my century on Saturday (I like the way that sounds), I had a little discomfort above my right knee and it was very stuff on Sunday morning (stop giggling at the back). It felt ok by Monday morning but I could still feel it as I rode to the shops in the afternoon and ran in the evening.

So, I booked a sports massage at Balance Physio in Clapham. They are excellent and have fixed me twice before when I strained my abductor playing football and had knee trouble when training for the Edinburgh marathon. My guess was that I had tight quads and ITB which was resulting in pain above the kneecap.

It turned out I was spot on. Rene was superb and really punished me for not stretching enough after rides. Its my own fault as I am very lazy when it comes to stretching. I got 45 minutes of agony for my money as she tried to loosen up my tight muscles and ITB. It was painful for me and really hard work for her but I'm sure it will help. I feel very sore (so many innuendos) now but it should be fine for my long ride on Friday.

I've got another appointment booked in two weeks time and I intend to start stretching every day.

Wind, hail, sun, sleet, rain and more wind

2009-03-28T18:41:00.002Z

What miserable weather! After the beautiful sun we had last week, it was very depressing to have a week of wind and rain.

Monday was supposed to be a 4 mile run whilst my daughter was swimming and I don't mind running in bad weather so that was fine. Tuesday, Wednesday and Thursday were meant to be rides outside but I just couldn't be bothered to get all my cold weather gear out.

So, Tuesday was a rest day and Wednesday was a run and a spin class in the gym. On Thursday is was supposed to meet Stephen for a long ride but we both agreed that the weather so too foul so I went for a run instead.

Saturday was earmarked for a long ride and even though the weather was terrible, I knew I had to go out. I planned to go down to Box Hill and do the 65 mile route but I also had a route planned out for a century ride. I wanted to get one done as it was becoming an issue in my head. The Fred, Dave Lloyd, Dartmoor and Etape are all over 100 miles.

I was up at 7 and got all my gear on - base layer, bibbed shorts (padded), winter bibbed tights (unpadded), winter gloves and shower coat. I finally forced myself out at 8:15 and my parting words to my wife were "bloody hell its cold".

I made my way to Box Hill and in the first two hours I had everything the heavens had to offer apart from snow. The hail was particularly unpleasant. It hurt. I got to the National Trust cafe and stopped for a cup of tea to decided where to go. I was coping ok with most of the weather but the wind was making progress very slow. Every time I got some speed up, a big gust would slow me right down.

I decided that I had done 40 miles so I might as was press on. I went down to Westcott and towards Leith Hill only to take a wrong turning. I managed to get back on track but only after doing an extra hill. It was all hard work with the wind and constantly changing weather but I got back to Box Hill and had done 77 miles. I didn't stop this time and just headed home through a very heavy shower.

I was very pleased as I rode through Wandsworth as the cycle computer ticked over to 100 miles. That is my first century for 6 years and felt easier than it did then (but still tough). I am shattered now and I don't plan to do too much before I go away to Devon next week for 4 days hard riding.

Stats
Distance: 103.4 miles
Time: 7:01:10
Average: 14.7 mph (well, it was windy :-)
Food: Two bars, three bottles of SiS PSP22
Weather: Rubbish

New Wheels

2009-03-25T09:03:00.003Z

So I took the plunge and spent all my savings on new wheels. The Fulcrum Racing 7 wheels on my bike were the weakest component and I always planned to change them before the Etape. I was going to wait a little bit but I have a long weekend away riding in Devon and then the Fred Whitton so I decided the time was now. I also needed my new cassette fitted and a service done so I have scheduled them all together.

After many hours research online and visiting many shops, I finally went for a pair of Mavic Ksyrium Elite 2009. I got a great deal at Prologue cycles in East Sheen. I got them £65 cheaper than Sigma Sports (another local shop specialising in road bikes) and £15 cheaper than anywhere on the net that had them in stock.

They are 1550 grams which was the second lightest on my shortlist (only the Easton EA90 SLX were lighter). They are stiff which is good as I'm not the lightest rider and I can be quite aggressive. They have bladed spokes which might make me go faster but definitely look good.

I have to admit that this choice is a bit of a gamble. The 2008 model was not favourably reviewed and were said to be heavy and not value for money. The new versions look very different and have taken a lot of the technology from the more expensive Mavic wheels and I did found some good reviews. I hope I'll notice a huge difference and I'll report back when I get them on the 31st.

The Spring Ballbuster

2009-03-21T15:03:00.002Z

Another weekend, another race. This time it was the Spring Ballbuster, a duathlon in Surrey based around Box Hill. The course was an 8 mile circuit finishing up Box Hill and was to be run once, cycled three times and then run again.

I was meant to get up at 5:40 am but woke at 4:50 and couldn't get back to sleep. For some reason, I was particularly nervous about this event. A duathlon is out of my comfort zone as I've only done one before and that was a short one.

The sun came up as I drove to the start and the early morning mist cleared to show another beautiful day. It was chilly but I knew it would be warm for the last run. I got there on time, queued for the loo, got my race number and racked my bike in the transition area. It felt like a very serious race with lots of athletic looking people with tight lycra and expensive bikes. This didn't help my nerves and my Garmin said my heart rate was all the way up to 110 bpm and we hadn't even started.

There was warning after warning in the build-up to the event that told us not to go out too fast otherwise you will blow up on the final run so with this in mind, I took it easy on the first run. I was aiming for around 1 hr 10 mins which was slower than I did it in training. I got chatting to some people which helped the miles go quick and before I knew it, I was at the base of Box Hill. I plodded up it trying to keep my HR below 160.

I got to the top in 1:08 and went to get my bike. I was very slow with my transition in the London Duathlon so I tried to make it quicker but still faffed around taking over 3 minutes.

The first lap on the bike was painful. My quads hurt and I couldn't get going. I tried to find people in the distance and reel them in but it was hard going. After the ascent of Box Hill, my legs seemed to loosen up and my second lap was better. I was catching people and I passed 7 or 8 riders on Box Hill. The last lap was even better as I managed to keep going and again passed about 5 people on the hill.

My second transition was also about 3 minutes. It was warm by now and I should have taken my compression base layer off but I couldn't be bothered. I quick swig of SiS and I was off again.

The first mile of the run was slow and I was worried that I would miss out on the sub-4 I was trying for. If I couldn't go faster, I wouldn't make it. A Serpentine runner was going a little faster so I latched onto the back of him and forced the pace. This helped and with 4 miles to go, I passed him and got faster. I was really pleased with how I was feeling and I made up many places before getting to Box Hill. The last 1.7 miles up the hill was hard work but I just kept picking out people ahead and trying to catch them. I even managed a sprint finish to beat someone in a one-piece triathlon suit.

I was very pleased with my performance. In hindsight, I could have gone a bit quicker on the first run and with practice, I could get quicker after the transitions.

Run 1: 01:08:20
Average Speed: 8:32 minute miles
Transition 1: 00:03:11
Bike 1: 00:30:06
Average Speed: 15.95 mph
Bike 2: 00:28:20
Average Speed: 16.95 mph
Bike 3: 00:27:29
Average Speed: 17.47 mph
Transition 2: 00:03:19
Run 2: 01:05:26
Average Speed: 8:10 minute miles

Average Heart Rate: 154 bpm (83% of max)
Elevation Gain: 3,651 feet
Calories: 3,800

Position after 1st run: 212th
Position after Bike: 179th
Final Position: 161st
Starters: 248
Finishers: 2311st
First Place: 2:37:14
Last Place: 4:58:15

Another great ride and road rage

2009-03-20T09:25:00.004Z

I had another great ride yesterday. Out in Richmond Park again with Ed. We also met up with Stephen, a friend from the Dad's group. He is riding the Etape Caledonia in May and needed to get some training in. We all did three good laps before Ed and I went to Sigma Sports in Kingston.

I did have a bit of a road rage incident. I was riding next too Ed at around 18mph when I could feel a car behind sitting very close. The speed limit in the park is 20mph so I wasn't exactly holding them up but I decided not to annoy them and pulled back in behind Ed.

The car came past but it stopped along side me. The window of the Mercedes hatchback came down and a middle aged women started shouting at me to get over onto the cycle path. She then sped off. Now, firstly, I believe I have every right to cycle on the roads even if there is a cycle path. Secondly, the highway code says "never ride more than two abreast, and ride in single file on narrow or busy roads and when riding round bends" so riding next to Ed on a wide, straight rode was fine (and don't forget I pulled in for her). Lastly, the cycle path she talked about was really a pavement. It was used by cyclists but its not specifically designed for them.

So I stewed and stewed and got crosser and crosser. She was just up ahead so I decided to talk to her. I caught up with her car to see her wind up the window. I politely knocked on the window and she wound it down. I explained that I was allowed on the road, that the cycle-track was a footpath, asked her why she was speeding in the park and why she felt she couldn't share the road with me. She shouted at me to get off the road and sped off and got some distance ahead.

We were now coming down the longest hill in Richmond Park and I could still see her so I put the hammer down, got to 38 mph and caught her again. I went screaming past her with my lungs on fire and waved. Ed had no idea what was going on but decided to join in and came after me. He was much more mature and gave her the bird.

My actions were not all that clever but it makes me so angry that people just can't be chilled and patient. If she had sat behind me she wouldn't have been late for whatever important appointment she had. It was a beautiful day in a beautiful place and there was no need for anyone to get aggressive. Shame on her.

Beautiful Day

2009-03-18T17:27:00.006Z

A decent start to the week. I did 10 miles bike and a 4 mile run on Monday and a 12 mile bike and a 3 mile run in the gym on Tuesday. I also did loads of stretching on both days which has really helped loosen my legs up.

Today I went out to Richmond Park and did 37 miles with Ed. It was a perfect day. Shorts and jersey weather, no wind, blue sky and a quiet park.

We didn't push it but got to a decent speed for 3 laps before heading to Prologue Bikes in East Sheen. It was just full of gorgeous bikes. If I was a rich man, I could fill my garage (if I had one) with many of these beautiful machines. I was looking for new wheels and had a chat to Bruce, who gave me some advice. I might be back next week.

We were back into Richmond Park for a little bit more riding before home. The park is full of dear at the moment. The cull happens soon where they close the park and "reduce the numbers in the herd" and fill the local restaurants with venison. Yum! Thanks to Flickr for the photo.

This is my video for Sunday's ride.

Its a Silver

2009-03-16T09:29:00.006Z

Ride Facts

Distance: 71 miles

Climb: 6000 feet (approx.)

Finishing Place: 44th

Total Riders: 233

Total Finishers: 227

Rider Time: 4:21:58

Average Speed: 16.26 mph

Official Time: 4:25:00

Average Speed: 16.08 mph

Ranking: Silver

I was so delighted with top 50. That's top 20% at the 5K yesterday and top 20% today. I'm made up with that. And its my first Silver award.

The boys

Ed: 48th, 4:26:48, Silver
SimonO: 55th, 4:28:46, Silver
Bob: 56th, 4:28:47, Silver

Burgess Hill Spring Classic Cyclosportive

2009-03-15T17:43:00.006Z

I was up at 6:00am for porridge and the short drive to Wimbledon to get Ed. We were off again by 7:20 and drove the 45 miles to Burgess Hill. We got there with plenty of time, got our race number and had a free cup of coffee. We met up with friends SimonO and Bob who were also doing the Classic 71 mile route.

We set off after a small delay and were quickly flying down the roads. My plan was to try and stay with the fast people for as long as possible. Simon and Bob are quick and Ed is in great form and faster then me. The first 10 miles were crazy. I was behind SimonO and then Ed and then I took a turn on the front. But I knew it wouldn't last. At a small hill, Ed jump round two other riders and I didn't go. Within seconds, Simon and Bob were round me and they were gone. On the long hill called The Wall, I saw them nearly at the top (you can't miss Ed's Frosties jersey) and I wondered how big the gap would be at the end.

The Wall came after 25 miles and I was familiar with it. I had climbed it during the Hell of the Ashdown when it seemed quite hard but in the sunny conditions it wasn't too bad and I was up it without much trouble.

At mile 40 I arrived at the first food stop. I had only used one SiS bottle and I had a full water bottle left and a Clif Bar so I just had my chip scanned and continued. I wanted to try and keep the gap between myself and the others down to a minimum. I didn't want them beating me a 30 minutes or more.

I continued on my own as there were no groups around. No chance of drafting off anyone. It was at this point that I found myself passing people. To my surprise, I caught up with a steady stream of riders and went passed them. I got passed by a few riders by I was passing many more.

The second half of the ride had some really nasty hills. One was particularly steep at over 20%. I did hear that Ed had nearly fallen off here. I didn't do too much better as about half way up I realised I was in a much higher gear than I had thought and I couldn't change down fast enough and came to a grinding halt. When I tried to start again I very nearly fell off. I had to either walk or ride down to the bottom and do it again. I rode down and did it again.

I got to the second feed stop at mile 50 where I grabbed some cake, got my bottle filled with SiS and scanned my chip without getting off my bike. It was then a short ride with some nasty little hills before the 3rd and last stop at mile 60. It was literally stop, get scanned and get off again.

The last 11 miles were really good. I was feeling strong and had kept a pretty constant speed since being left by the boys. I made it with a ride time of 4:22 and waited in line for my official result. As I got my official time of 4:25:00 (3 stops and a wee in 3 minutes) I heard someone calling my name. I looked round and there was Ed. And further back Simon and Bob. Somehow, I had finished in front of them all. I was staggered and so were they. It turned out that they had stopped at the first food stop for a couple of minutes and I had gone past them. And for the rest of the 32 miles we had cycled at pretty much the same pace so I was 90 seconds ahead of Ed and 3 minutes ahead of the other two. I know its not a race but given than I'm usually in Ed's wake, it was nice to be in front for a change.

5K PB

2009-03-14T11:53:00.006Z

I have had a good couple of days on the bike. On Wednesday I did some speedwork and on Friday, I did hill reps. I cycled to the Dad's group for a coffee and I planned to go to Richmond Park afterwards to do some laps.

However, the road from Wimbledon Park goes up quite sharply and a friend, Stephen, had told me of Home Park Road. It is a very very posh road overlooking the park and Wimbledon (as in Centre Court, Henman Hill and strawberries). It has a decent hill that gets up to 11 or 12% and you can really attack it. I did 12 laps of that 1.1 mile circuit and felt pretty good. It did over 30 miles in total.

Today, I had to drop my daughter off at school at 7:45 am as she had a morning as a magistrate in some competition. So I decided to head over to Bushy Park to do a 5K Park Run.

I haven't done a Park Run since September last year and I hadn't done Bushy Park since my first one in February 2008. I was pretty nervous but I wanted to see how quick I was. I feel faster than usual and the moment and my run in the gym last week indicated that I could beat my PB.

I set off down the long starting straight and then quickly remembered why I hate 5K runs. Within a minute I have no idea how I'm going to be able to keep this up for 5km. I tried to keep a constant pace and got to half way feeling ok. I then started to slow a little but felt I was going to come in around the 22:00 minute mark and certainly under my previous PB of 22:24. As I approached the finish line, I was sure I'd come in under 22:00 but I didn't sprint for the line. WHY!!!!! I crossed and my watch said 22:00. BLOODY HELL. I'll be back on the 28th for another go as sub 22 is there for the taking and sub 21 is a possibility.

Results
Final Position: 123rd
Total Finishers: 503
Watch Time: 00:22:00
Official Time: 00:22:05
Winner: 00:16:02
Last Place: 00:41:33

6 seconds. Just 6 seconds!!!
Photo Courtesy of Park Run

Ahhhhhh, warmth

2009-03-11T15:37:00.005Z

Goodbye tights, hello shorts.

I hope I'm not jumping the gun but I had a lovely ride today in my bibbed shorts, base layer and jersey. No gillet, no jacket, no tights and no big gloves. Its was great.

I've never been a lover of thights. I have never ever run in tights even in the depths of winter with snow on the ground but I was told by many that knee warmth is crucial for cyclists. So I got these horrible second hand (yuk!) bibbed tights that have lasted the winter. Now its finally warm enough for shorts and my legs can breathe.

The shorts in the picture are my old shorts. My new ones arrive in the next two weeks from Wiggle. I went for the dhb Finchdean Bib Shorts. Lots of people told me to get Assos but they are really pricey and the dhb shorts got very high marks in all their reviews.

And the red ones match my bike. I was thinking of the white ones but I don't think I can pull off white lycra yet (or ever).

I also had a good ride today. 25 miles at a decent speed - 18 mph average. That included lots of traffic lights. I was told by a friend that just like running, if I wanted to ride faster, ride faster. So I did 5 or 6 miles of speed work riding about 20 seconds on the hammer then 30 seconds off.

Tired and heavy legged

2009-03-09T14:05:00.004Z

I'm struggling. I found Saturday's 82 miler hard going. My legs felt very heavy and I couldn't get a decent spin going for long. My right knee was also twinging but that's nothing new.

I know I need more sleep. I'm terrible at getting to bed at a decent time. I mess around looking at random stuff on the computer or flicking through the TV channels and before I know it, its past midnight. I hardly ever get more than 7 hours sleep and sometimes less. I also know that having extra sleep does make a difference. Before the Edinburgh marathon last year, I made myself go to bed before 11pm every night for the week before and I felt so fresh by the weekend.

I went out today and my legs were still heavy. It was very windy which didn't help. I was meant to do 30 miles but after struggling to Richmond and doing a windy lap I was pretty much done. I did an extra little loop to make sure I was over 20 miles (the bare minimum) and headed home.

I'm also doing badly with the diet. I am hungry all the time and I'm turning to comfort foods. Its not making me gain weight but I'm also not losing it and given the amount of exercise I'm doing, this is poor.

I just need to have a good week were training goes well, I feel fresh and I lose weight. That's not too much to ask, is it?

Long Slow Ride

2009-03-07T22:38:00.012Z

After the 21 miles of the Meon Valley Plod, the start of this week was never going to be great but with the cold still lingering and my knees still feeling the hills, I decided to make it an easy week. Some small rides to keep the legs turning over was all I did but it was probably for the best.

By Saturday I was feeling OK. The knees weren't hurting and my quads were fine. Even the cold had all but gone. So I was really looking forward to my long ride with Ed. We had planned to do the 80 mile, 6 hill loop through the Surrey Hills. We'd done it before and knew it was hard but we both were keen to up the training. The main hills were Staple Lane (Hungry Hill), Brook Hill, Winterfold, Hoe Lane, Raikes Lane (with the hairpin), and Box Hill. Its about 5500 - 6000 feet of climbing so not bad for a training run.

I got to Wimbledon at 7:45 and after Ed got himself ready, we headed out at around 8. It was a little chilly but the sun was out and I was hoping it would heat up. I'd chosen my normal fingerless gloves rather than my winter ones and my fingertips were cold. Fortunately, that didn't last long and within 15 miles, I was warm.

Ed was plagued all day with minor bike problems. His gear indexing was off and his rear breaks were sticking in the on position after we rode through a rather large puddle. I have to say I didn't mind the odd mechanical stop as I wasn't in the best of forms. It was a bit annoying as I'd had an easy week. I could only put it down to running 3 hard events on three consecutive weekends.

I followed Ed up most of the hills as he was in better shape then I (even though he was complaining of a chest infection). I didn't want to be last on every hill so I sprinted a couple which helped my ego even though no one was racing. I did try and hammer it up Raikes Lane but I had forgotten how far the hill goes after the hairpin and I soon blew up and had to watch Ed ride past. Never mind.

It is pleasing to be able to go up Winterfold and Raikes without needing to stop which is a great improvement to how I was 6 months ago. My recovery rate is also much shorter once I reach the top. An obvious sign of my much improved fitness levels.

We finished up Box Hill, had out cup of tea and then bombed it home. We did pass some runners on the other side of Box Hill who were presumable training for the Ballbuster. They looked really fast which made me very worried.

Photos from the Meon Valley Plod

2009-03-02T21:49:00.004Z

The Start. I was towards the back after arriving late because I left my race number in the car.

Someone (not me) climbing one of the many hills.

Not the biggest hill but still a struggle.

Me on one of the few stretches of road

Photographs by Ian J Berry, Winchester & District AC.

Meon Valley Plod

2009-03-01T21:35:00.001Z

Running-wise, I had certainly not trained for this event. I had done three half-marathons in 2009 but my weekly total has obviously suffered because of the cycling. However, I was not too worried as I found out at the Abingdon marathon that cycle-training translates to running.

I picked up a fellow running at Clapham Junction who needed a lift to the race. It was nice to have someone to chat to on the drive down the A3. We got their in plenty of time and got ourselves ready.

The race started at 10:30 with a short hill through a field and then down and to a farm and a short spell on a road. After the road, the first proper hill came into view. It was through two fields and then up. A small trail of people could been seen walking up the steep hill.

After that there was a loop back to the start at mile 5 before a short section on the road and then off to the next hill. This one wasn't too bad apart from a sore left knee that was bothering me. Thankfully it didn't get any worse. The middle section has two nice surprised. One is a path that can get very boggy but was fine this year and then a stretch that is used by quad bikes and motocross bikes so is really rutted and you have to pick your line really carefully to avoid ankle twists. Again, this was better than last year when it was very wet and slippy.

I was feeling ok at this point and really enjoying myself. I had taken both my Sports Beans and Cliff Blocks (both orange) which were good. The beans are sweet and the blocks an odd texture but both seemed to do the trick. I'm not sure how they were taste after 7 hours in the saddle.

Mile 15 and we started up Butser (I always called it Buster but hey, I am dyslexic) which is the tallest hill on the South Downs. The first half mile is steep and through some woods before it emerges and you see the long route to the top. There is no running up it unless you are a freak so its a slow plod to the top. I made sure I walked up at a first pace and managed to pass some people. At the top, you run around the top of a large natural bowl with a really steep drop to one side. I wasn't keen on that bit.

Then its up another short hill before you reach to summit and get to the next feed station. This is the best feed station of any race with water, jelly beans, mars bars, cake, coffee, tea and rum. I had a milky, sweet coffee and a piece of cake and it tasted brilliant.

With the biggest hill done and only 6 miles to go, I felt like I had cracked it but like any run, the last bit is the hardest. The route went down for two miles before steadily rising again. From 18 to 20 miles, it went gradually up and up and sapped the last energy in your legs. With 1 to go you see part of the outbound route and that gave me a second (or third or forth) wind and I stretched my legs. I was surprised at how good I felt and got some speed up (compared to the previous miles) finishing with an 8:40 minute mile.

This is a fantastic race. I love it every time I do it and I will be back next year. It love it because its well organised, has such friendly people, has a great route, is really hard and it gives me such a sense of achievement. Thanks to all the organisers. Now, I better stop running and start lots of cycling.

Details
Number: 6 (same as 2008 - spooky)
Distance: 21 miles
Total Ascent: 2683 feet
Official Time: 3:32:25
Pace: 10:21 minute miles
Finishing Position: 191
Total Finishers: 364
First Place: 02:21:02
Last Place: 5:35:50

Catch-up

2009-03-01T18:25:00.001Z

In marathon training schedules, it is often said that if you miss some sessions due to things like injury or illness, you should not attempt to play catch-up because it can lead to injury and illness. What do they know!!!!

After being rubbish last week, I was determined to have a storming 7 days and achieve my cycling targets for February. The week started well with a 63 mile ride over to Box Hill and back. My legs were very heavy after my trail half marathon on Saturday and I wasn't quick but I did work hard on all hills.

Tuesday saw me wake with a cold. Well, not a new cold as I don't think a completely shook-off the cold I can 10 days ago but it has got worse. Maybe the experts were right about catch-up. My knee was also hurting so I took the day off. I slept very badly that night and ended up on the couch to avoid keeping Cath up with my coughing.

My cold was no better on Wednesday but I went out anyway. If I'm going to feel rubbish, I might as well do it on a bike. I did the same Box Hill route with a slight extra bit at the end to do 65 miles. The ride got better as I went along. I felt rotten in the evening but slept better.

Thursday was a fast run and cycle in the gym and Friday was another 30 miles on the bike and a little run. It was actually sunny and I had to take my coat off which was great. I also cycled the 10 miles to my mates house to play poker. I only had one can of cider as I'm being good. I went to Richmond Park on Saturday morning for a gentle ride with Ed. Nothing to strenuous given Sunday's race. I was feeling tired from a late night and Ed was kind enough to wait for me several times.

Sunday was the Meon Valley Plod - read my other post for a race review.

Totals:
Bike - 223.1 miles
Run - 23.5 miles
Total Time - 17 hours 43 minutes
Estimated Calories - 10,428 (using MapMyRide)

Monthly Stats - February 2009

2009-02-28T18:00:00.005Z

Another month passes, it is all going really quickly. What was once an age before the Fred Whitton is now just over 2 months away. I am very pleased with this months efforts. I took part in three events, all of which I surpassed expectations; especially the Tunbridge Wells half.

Whilst I didn't achieve my total distance running target, I'm not all that worried as its not my focus at the moment and the races went well. The important number for me is the 401 miles cycled. This was a really important target to get. It was important for my fitness but really important for the metal side of it all. I really needed to show myself that I am achieving my aims.

I also lost another 1.4 kgs which is superb.

February Goals:
Do over 70 miles running - FAIL (53.1 miles)
Do over 400 miles cycling - PASS (401 miles)
Complete 85% of my planned training sessions - FAIL (82%)
Break the 10 miles in 30 minute target - Not Attempted
Complete The Ashdown in under 4:30 (riding time) - PASS (4:23)
Complete Tunbridge Wells Half in under 1:55 - PASS (1:48)
Complete the South Devon Half in under 2.5 hours - PASS (2:27)

March Goals:
Do over 60 miles running
Do over 450 miles cycling
Complete 85% of my planned training sessions
Complete the Meon Valley Plod in under 3:50
Complete the Burgess Hill Classic in under 4:30 hours (riding time)
Complete the Ballbuster in under 4:00 hours
Break the 10 miles in 30 minute target

Great end to a forgettable week

2009-02-22T16:53:00.006Z

After a forgettable week in my training, I went to Devon on Friday to stay with my Dad and take park in the South Devon Coastal Trail Half Marathon. This was an event run by Endurancelife who organise a series of coastal runs as well as some other events. In 2008 I did the North Devon version of the event near Lynmouth. That was a very tough half marathon on hard terrain with lots of hills. This run was no different.

I set off from Moretonhampstead at 7:45 to drive the 40 twisty miles to Beesands on the coast. It was a fabulous morning, blue skies and it was fresh, rather than cold; a perfect day for running. I arrived at 9:00 as the marathoners ran down the sea front to start their 26.2 miles. Lots of fit looking people.

I parked the car and registered to get my number, ate some of the free Clif Bars from the stand (now my 1st choice of energy bar) and got ready. After a quick safety briefing (don't run off the cliff) more than 300 runners set off.

These events are quite unlike a regular road race. People look different. There are regular runners like myself but there are more skinny people and more facial hair. The gear is different as well with most wearing tights, trail shoes, backpacks and a lot with buffs. This race had made it mandatory to carry water, foil blanket, jacket, food and phone so I ran with my camel pak for the first time.

The race didn't give you time to get settled as it went straight up a hill onto the cliff top before dropping down and going up a larger hill. Then it went along the coastal path with a mixture of good paths, mud, rocks and fields.

I reached the halfway point feeling ok but warm. Out of the sea breeze it was warm and with the pack-pak on I was getting through my water fast. I had my timing chip scanned and carried on straight up a huge hill. Most were walking but I decided to get up it running so I settled into a slow plod and went up. By doing this I must have passed 30 people and I got quite a few saying "well done".

A short spell of flat was met with cries from people ahead. They could see the next hill. In front of us was a field that went very steeply down and from our vantage point we could see the hill and the line people rising from the bottom. It was steep. I got to the bottom of it and started my plod again and managed most of the way but not all. I joined the others walking for the last little bit.

Another slow hill was next but my watch said 12.5 miles so I knew it wasn't far. A push up the hill and we caught site of the sea and the beach near the start. A mad dash down the last hill started with people flinging themselves down the trail in an ungainly sprint. Its a miracle no one broke their ankle. I crossed the finish line to see my Dad, wife and daughters waiting for me.

Details

Distance: 13.5 miles (according to the Garmin)

Time: 2:26:00 (slow but is was a trail run)

Climb: 2550 feet

Finishing Place: 106th

Total Finishers: 360

Terrible

2009-02-18T22:28:00.002Z

I'm having a terrible week so far. Its half term (small excuse) and I haven't done anything so far. My food intake is also shocking. This often happens after I do something I'm pleased with. Getting a 1:48 half marathon on Sunday has put me in this state. I need a few hours with a shrink to get to the bottom of this. Why does achievement make me lazy?

I plan a run at 6am tomorrow morning to shake myself out of this rut. I just have to get off my fat arse and do something.

Tunbridge Wells Half Marathon

2009-02-15T22:34:00.002Z

Back in 2002, the Tunbridge Wells Half Marathon was my first ever race. At the time, I was training for the London Marathon. I had only been training since mid-December 2001 and this was my longest ever run. It was a tough day and I was pleased with 2:23:38 although my overriding feeling was that there was no way I could run that distance twice.

Roll on seven years and I found myself again on the start line feeling nervous but with a whole lot of miles in my legs and experience under my belt. My mind was distracted by my friend Emma who was running her first marathon and was very nervous. In the end she needn't have worried as she romped home in under 2 hours. Fabulous for a first try on a difficult course.

The race started at 9;30 and I set off on my own. I had decided against music as I wanted to concentrate. The first 6 miles were ok with some ups but mostly slight down. The sting then came as a hill up to mile six and then a big hill from the 7.5 mile mark for about a mile. This section was my slowest with three miles at around 8:50 minute miling.

My biking and hill running really helped here and I reached to top of the hills in a good condition and was able to push on straight away.

I kept trying to recalculate if I could get in under 1:50 and I knew it would be close. I pushed on and really went for in in the last mile running in 7:25. I was delighted with the result of a 1:48. My third fastest half marathon. I felt tired but not destroyed and I could have gone a bit quicker, especially if I was running with someone a bit faster.

The Stats

Time: 1:48:24

Average Pace: 8:16 minute miles

Finishing Place: 695th

Total Finishers: 1614

This was a great race. Great value and really well organised. I would recommend it to anyone. I got a great medal, there was a good technical t-shirt worth although I didn't get mine and a Sainsburys goodie bag with drink, chocolate and shampoo.

That's more like it

2009-02-15T14:00:00.000Z

After last week's bad weather and bad health, I was determined to get back on track with a hard week.

Monday was a 5 mile run in Battersea Park. On Tuesday I went off to Box Hill to do some training for the Ballbuster Duathlon in March. I knew where the 8 mile Ballbuster course was but I had not run or cycled the entire circuit. I got to Box Hill at midday and decided to drive the route. I noticed that most of the course had no footpaths and one small section was on a main road but it was quite enough so I thought I'd give it a go.

I ran the 8 mile loop in 1:08:30 which was ok. I didn't push too hard at any stage. I'll hope to be closer to the hour mark on the day. I then set off on the bike. I had planned to do 2 laps but with the lap in the car, I was running out of time so one lap was all I could manage. It was fine and has given me a lot of confidence for the race. I know the second 8 mile run will be very hard but I know I can do it.

Whilst climbing Box Hill on the bike, I shot a video with my new video-camera.

Wednesday was on the bike for an attempt at my 10 miles in 30 minutes. Its ridiculous as I know I can do it. Rather than the hilly Richmond Park, I chose the flat Clapham Common but there was too much traffic and I must have stopped at 6 or 7 red lights. I did 9.1 miles in 30 minutes and 21 miles in total. I will find a route and complete this task.

Thursday was a great 42 mile ride through Kingston to Richmond Park and then 3.5 laps at a moderate pace. Friday was supposed to be another cycle but things got in the way so nothing was done.

Saturday was down as a rest day but to make up for Friday, I was up at 6am to run 6 miles in the cold and dark. I than had to drive the return journey from South London to north of Doncaster to see my Grandma and Auntie. It was lovely to see them but 400 miles is a long way to go in a day.

Sunday was event 3 in the 12 event series. The Tunbridge Wells Half Marathon. As its an event, I've written a separate blog entry.

Weekly Totals
Run: 32 miles
Cycle: 70 miles

New Toy

2009-02-10T21:46:00.005Z

It was my birthday on Sunday and from my wife I got a great new toy. I got a Flip Video Mino.

Its a small, pocket-sized camcorder about the size of a small phone with a screen and 2GB of flash memory.

Its simplicity itself. One button record, up to 60 minutes of video and an inbuilt USB arm to connect it to the PC. It also has built in software so you can edit video, upload your video to your PC or straight to YouTube.

The reason for getting it was to record bits of the major events I'll be doing this year. I want a record of Hardknott from the bottom, of my mates face as he complete to 150th mile of the Dave Lloyd and the view from the top of Mont Ventoux.

I still need a way of keeping it sweat free and dry in my back pocket but a small zip bag will probably be ok. Here is an example of what it can do:

Snow and another cold

2009-02-06T22:05:00.003Z

Well, an altogether appalling week. Monday and Tuesday brought heavy snow down in London which prevented me from going out. My only alternative was the turbo trainer but I had left my bike at my sister-in-laws after the Ashdown and I couldn't go and get it.

When I could finally drive to Bromley to pick it up, I had caught a cold and had a hacking cough - that will teach me for cycling in the snow. I just didn't think it was wise to go out and do anything that could make it worse. So that was nothing for 5 days.

By the weekend, my cold was showing no signs of going so I decided to do some exercise and sweat it out. My wife was away at a spa for the weekend so I couldn't do much. The kids have Stagecoach on Saturday so I had a one hour window which I used to have a run. I ran fast but it was much harder than it should have been.

"Don't train when you are unwell" is what all the running and cycling magazines say. They are right. Sunday night saw a basic, drippy nose cold turn into a chesty, green, nasty thing that kept me awake. So Sunday was spent mooching around, feeling sorry for myself. A week to forget.

Ashdown Results

2009-02-02T15:06:00.006Z

Race Number: 933
Finishing Position: 307th
Total Finishers: 559
Total Time: 4:36:28
Ride Time: 4: 23:00
(Estimate. 10 minutes 1st stop, 3 minutes 2nd stop)

1st Finisher: 1:56:06
Last In: 6:33:46

The Hell of the Ashdown (Brrrrrrrrrrrr)

2009-02-01T21:42:00.002Z

My second Sportive of my short cycling career saw me cycling 100 km around Kent. The day started at 7am with a rush to the window to check if 3 feet of snow had fallen overnight. Unfortunately it hadn't and I had no excuse but to have my porridge and cycle to the start.

I opened the front door after my breakfast just to see if it really was as cold as predicted and yes, it did feel like -7. I put on pretty much every item of lycra I owned a waddled off into the cold.

At this point, I will refrain from using the obvious puns linking the cold weather and the "Hell" aspect of the ride. If I don't see an article entitled "cold day in hell" then people are just not trying hard enough.

Anyway, I was in no hurry to get there as my start time was 10:30 which was pretty much the last group to go. The 18 miles took me ages as I was constantly on the look-out for ice and the easterly Siberian wind was in my face.

I got to the start and sorted everything out and was ready before my start time so I tried my luck and managed to get away at 10:15.

The first climb was only 2 miles in and was harsh so early in a ride. I settled in with a group of about 10 other riders and continued with them until the 2nd hill. I was at the back at the bottom but by the top, I was surprisingly in the lead so decided to push on. Maybe the training is working.

From this point on I was pretty much on my own. I saw some of the same people in front and behind for most of the rest of the race but I never got in a group which was not clever on a windy day.

The hardest hill came at about half way with a long drag up to the first feed stop. It think they call it The Wall. It was quite straight so seeing everyone else going up it was psychologically hard. It never got steep enough to be really tough but was a challenge.

The weather was very cold but manageable until sometime after lunch when the skies darkened, the temperate dropped and the snow fell. And it fell fast. Within 10 minutes there was a layer on the roads, my glasses were covered and I couldn't see very much. I tried taking them off but it was worse. A few riders bunched up and we played follow the leader at 6 mph for 30 minutes or so. It wasn't pleasant.

We were getting a bit worried because at the speeds we were going, we weren't going to get back to base before dark. Fortunately, the snow stopped and the sun came out and everyone sped up.

A few more hills and then about 5 miles of gentle back-roads back into the Charles Darwin School. Job done. I handed my timing chip in, got my certificate and cycled the 4 miles to my sister-in-laws house for a big dinner.

Totals
Distance: 89 miles
Climb: 7,500 feet
Time: 5:55:11
Average: 15:03 mph (given the 30 minutes crawling along in the snow and the wind, I'm really pleased)

Weekly Report

2009-01-31T20:09:00.003Z

Monday was my rest day but I planned to do a cycle on Tuesday. However, my youngest daughter decided to vomit down the stairs after breakfast so she didn't go to school and I didn't get out.

My daughter was still ill on Wednesday so I went to the gym in the evening and did some speedwork on the treadmill and half an our on a spinner.

Thursday and Friday were good days. I did a 31 mile ride on Thursday and a 6 mile run on Friday.

Saturday was supposed to be a short ride but my late night and stinking hang-over made me think twice.

Sunday was the Hell of the Ashdown and I'll write a full report on that separately.

Weekly Totals
Run: 9.1 miles
Cycle: 128 miles

Monthly Stats - January 2009

2009-01-31T15:00:00.003Z

I managed to get much closer to my targets this month. I really enjoyed my running and got in a few good long cycles. I lost a bit of weight and I felt my hill climbing has improved.

January Goals:
Do over 75 miles running - PASS (I did 81.1 miles)
Do over 400 miles cycling - FAIL (I did 320 miles)
Complete 85% of my planned training sessions - PASS (I did 88%)
Break the 10 miles in 30 minute target - FAIL (Tried but fell just short. It was a hilly route around Richmond Park)

Excuses - None really. I'm happy with 81 miles of running and 320 miles cycling.

February Goals:
Do over 70 miles running. I must do less running and more cycling.
Do over 400 miles cycling.
Complete 85% of my planned training sessions
Break the 10 miles in 30 minute target
Complete the Hell of the Ashdown in under 4:30 (riding time)
Complete the Tunbridge Wells Half Marathon in under 1:55
Complete the South Devon Coastal Half in under 2.5 hours (its very hilly)

Danger

2009-01-29T14:35:00.002Z

I did a 31 mile ride today and twice, if I wasn't really paying attention, I would have been knocked off. Both times I was crossing a roundabout and the a car coming from my left didn't even look and drove straight onto the roundabout at me.

The second time was in Richmond Park and the women had her window open and it wasn't until I was next to her and told her that she should probably look that she realised I was there. She slammed on her breaks, said sorry and she clasped her head in her hands. I guess she was really sorry.

The first time was in Wimbledon Village and a stupid cow in a new mini did the same but she just turned her nose up at me which annoyed me so much that my language was very harsh. She didn't even flinch so I guess its not the first time. We all make mistakes but at least have the decency to admit to them. Stupid @#£&.

Rain stops play

2009-01-25T14:00:00.000Z

Now, I am prepared to cycle in the rain in an event or at the weekends long ride but during the week, I'm a fair weather cyclist. So this week hasn't been great for riding.

Monday and Tuesday were again taken as knee resting days. Wednesday was a 7 mile run and Thursday an 8.8 mile run.

By Friday I knew I needed to get back on the bike so I got all set up for an hour on the turbo. However, as I started I noticed a continuous vibration from the flywheel. I looked back and once every revolution the flywheel would move in and out. On closer inspection it seemed that the tyre was not round (if that makes sense) i.e. the rim was true but the tyre wasn't. I deflated it and checked to see if the inner tube was caught or twisted but I couldn't see anything. When I inflated it, it was the same; slightly wider but not was high in one place. I gave up.

I woke on Saturday to a lovely Sunny day but it was cold. I knew I'd be fine if I got all my gear on and went for a cycle but to be honest, I couldn't be bothered. I really didn't feel like getting out all the gear so I went running instead. I'm really glad I did as it was a great run in the sun down the bank of the Thames to London Bridge and back. 14 miles in total.

I didn't have much time on Sunday so I ran to the gym and did a spin class for an hour. I'm not a huge fan of them but they are useful and get my legs turning. I hate the music they play (dancy nonsense) and the women who takes the class does too many funny whooping noises but its hard work and is probably worth it.

Not a bad week. Not enough cycling but plenty of excercise. I have the Ashdown next weekend so I'll be back on track with my weekly riding targets.

Bike Cave

2009-01-23T14:59:00.004Z

My wife's patience has finally snapped. She has had enough of my bike sitting in the kitchen and given she doesn't share my love of beautiful carbon fibre, I guess I understand. It doesn't help that I jump up in the middle of dinner to polish it.

As we live in a small terrace house in London who's garden (yard) is already reduced in size by a shed containing garden furniture, a shed for the bike was not an option. Something smaller and cheaper was needed. I had been looking for a while and I have finally got something that works. It is called a Bike Cave. Its basically a tent.

It was only about £50 and took 10 minutes to erect. It seems completely waterproof and fits down the side of out house. It is sad not to have my pride and joy safely protected in and warm and dry of the kitchen but I knew this day would come.

100 miles in a weekend and all is good

2009-01-18T17:31:00.001Z

An excellent week if I say so myself. After the tough ride on Sunday I decided to take a 2 day break. I found that it was great way of avoiding injury when I was training hard for a marathon. I have the occasional twinge in my knee and I don't want this getting worse.

Wednesday saw me back in the saddle. I did 30 miles including a couple of laps of Richmond Park. It was fine weather when I left the house but in the park it was really misty with visibility down to 100 meters in parts. I got really cold by the end as I didn't have enough on but I worked hard and was home in good time.

Thursday was a running day. I did a 10K after dropping my daughter off at school. I slowish mile to Battersea Park and then 5 fast miles at around 8 minute miles. I felt fast today and in good form. 6.41 miles in 50:41 which is 7:54 minute/mile average.

Friday was running again. Although my daughter is now at school all day, I still wanted to go to the Dad's play group I've been going to for nearly 4 years. I have lots of friends there and I don't want to lose touch. So I decided to run down there, have a coffee and run back. Its about 4 miles from my house to Wimbledon Park and a nice enough run. I did 8.4 miles in total. Only downside was my left knee that was sore today.

Saturday was our family trip to stay with friends in Cambridgeshire. The girls were driving up there so I decided to cycle. It was just over 50 miles and nothing too hilly so I felt just before 12 knowing I had until around 4 when it gets dark. I set off but the route I had chosen was via lots of small, unsigned back roads and I spent a lot of time stopping to check the map. This made it slow progress so at around 3, I was very worried it was going to be dark before I arrived. It made it worse when I realised that there was a small stretch of dual carriageway I had to go on very near the end. I did not fancy doing that in the dark. I bit my lip and pedalled hard and with a tail wind, go some great speed in the last 10 miles. The dual carriageway was hairy but I made it at around 3:35 in the dusk.

Sunday was the same as Saturday in reverse. It was easier as I had a better idea where I was going but the tail wind I had on Saturday was now a head wind. It was really hard going at times with wide open fields giving no shelter. I made it down into London only getting lost once and I was home well before dark. So that was 105 miles in the bank over the two days.

Etape Recon DVD

2009-01-15T00:49:00.000Z

I finally got round to watching the whole of the Etape 2009 Recon DVD from Cyclefilm. Ed cane round and we settled down to be scared witless by a big mountain.

The DVD started off with the presenter giving us a tour of a Nougat factory in Montellimar where the race starts. Whilst this was funny, we wanted to see the route.

The part of the DVD we were most looking forward too was the hills before Mont Ventoux. We know Ventoux is very very big and will take 2 hours to climb but it was the hills before that we had no idea about. So seeing the rider explain each climb was useful. It seems that none of them are that steep but they are quite long and will take it out of you. Pacing yourself carefully up these is vital if you don't want to blow-up on Ventoux.

Seeing Ventoux was quite incredible. It just seems like such a long slog but visualising passing the Simpson memorial and then up to the mast sent goosebumps down my back. Its going to be a great day in July.

Fred Whitton Entry

2009-01-13T11:53:00.003Z

Today was the day the lucky (or unlucky) rider list was announced. Apparently, its always over subscribed so its a lottery for the 1000 places. I woke to a text from my mate to say he had got a place as had Ed but I wasn't on the list. I sent the entries together so we would all get in or none of us would get it so it was odd.

I was also slightly distracted as it was my youngest daughters first day at school today so the Fred was not that important.

Once I got her to school, I went back to thinking about the Fred. The more I thought about it, the more I realised I really wanted to do it and that I couldn't stand Ed and Clive going on about it once they got back. So I emailed the organiser and waited.

Thankfully, I got an email a couple of hours later telling me it was a mistake and I was in. Great news........I think.

Bonk!!!

2009-01-11T20:28:00.006Z

What a day. The weather said it was going to be more mild so I planned a long one. I aimed to get the 6:56 train from Clapham Junction to Dorking so I didn't have to cycle the dull urban miles before getting to the good stuff in the Surrey Hills. I woke up, looked out of the window and it looked really cold. Frost on the roads and icy cars. I decided to get the 7:40 train instead and give the world a chance to warm up.

I got to Dorking at 8:30 and the main roads were ok. I went straight to Box Hill and went up without problem. However, at the top, the roads were white and I had to creep over them. Downhill was ok but the planned route back to the bottom of Box Hill was closed as was the hill up to the Common. I had to go the long way round.

I gradually warmed up and the ice melted a bit so it was all going well. Box Hill, Leith Hill, Winterfold and White Down Hill. All where done straight up, no stopping and aggressively.

Trouble came when I ran out of calories. I stupidly only took one bar and as a result, I had my first big bonk. I started by slowing down and then really slowing down as I got to Ockham. The hill on Staple Lane took me ages. I then got cold and then I had trouble concentrating and nearly ran off the road at one point. My head was swimming. I was about 10 miles from Dorking station but I was never going to make it without hurting myself so I change direction and went for Effingham and found a shop, had a biscuit and a bar and managed to regain enough composure to get to Effingham Junction station. I was a shivering wreck on the train and took a while to feel better. I will never let that happen again. 69.6 miles with around 5500 feet of climbing.

Updated Events for 2009

2009-01-07T16:21:00.003Z

This is my updated list of planned events this year up until the Etape. It has changed slightly since the last one. I'm not doing the Surrey Rumble as its too similar to the rides I normally do in the Surrey hills and I've added some runs as well.

Cycle: The Hell of the Ashdown Challenge
Date: Sunday 1st February 2009
Distance: 68 miles (109 kms)
Climbing: 2,007 meters (6,585 feet)

Run: Tunbridge Wells Half Marathon
Date: Sunday 15th February 2009
Distance: 13.1 miles (21.1 kms)

Run: South Devon Coastal Half Marathon
Date: 21st February 2009
Distance: 13.1 miles (21.1 kms)

Run: Meon Valley Plod Cross Country
Date: 1st March 2009
Distance: 20 miles (32.2 kms)

Cycle: The Burgess Hill Spring Classic Cyclosportive
Date: 15th March 2009
Distance: 71 miles (114 kms)
Climbing: 1,509 meters (4,951 feet)

Duathlon: The Ballbuster
Date: 22nd March 2009
Distance: 8 mile run, 24 mile cycle, 8 mile run

Cycle: Fred Whitton Challenge
Date: Sunday 10th May 2009
Distance: 112 miles (180 kms)
Climbing: 3,950 meters (12,960 feet)

Run: 20km de Bruxelles
Date: Sunday 31st May
Distance: 12.43 miles (20 kms)

Cycle: The Dave Lloyds Mega Challenge
Date: Sunday 21st June 2009
Distance: 150 miles (241 kms)
Climbing: 5,000 meters (16,400 feet)

Cycle: Dartmoor Classic Cyclosportive
Date: Sunday 28th June 2009
Distance: 101 Miles (163 Kms)
Climbing: 3,407 meters (11,178 feet)

Sponsorship Thanks

2009-01-07T16:13:00.003Z

I'd like to say a huge thanks to Erwan, Ben, Andrew and Kerry & Richard for very very kindly sponsoring me. Its really got me underway with my fund raising. Thanks everyone.

A good start to 2009

2009-01-05T14:59:00.014Z

Its been a positive start to 2009. 27.2 miles run and 118.3 miles cycled in a week and a half. That's 8 lots of exercise in 11 days. My dietary habits have also improved considerably. Lets hope I can keep it up.

Thu 1st - 6.3 mile run with hills in Carlingford, Ireland.

Fri 2nd - Travel home from Ireland.

Sat 3rd - Probably should have gone out for a short cycle but didn't.

Sun 4th - Longmoor Lollop. Cross country half marathon.

Mon 5th - Gym including cycling, weights and stretching.

Tue 6th - I ran the 3.8 miles to Waterloo to meet Ed and Clive for a drink. I'm not officially on the wagon but I decided not to drink. Line and soda all night. I ran nearly a mile back afterwards but it was so so cold that I chickened out and got on the bus. Still, better than nothing.

Wed 7th - An hour on the turbo trainer. Slow start for 20 minutes and then turned up the resistance for 0.5 mile followed by a 1 mile spinning. I did this for about 25 minutes. Then a cool down. It was a good workout. Really felt it by the end.

Thu 8th - I only had 40 minutes spare time so I rushed to the gym to do a quick 3.5 mile run in the warm. Fast but short. It all counts.

Fri 9th - Rest day. My poor knee needs the day off.

Sat 10th - I was up before 8 so I could get a quick ride in. I thought the weather forecast had said it was getting warmer but it was the coldest morning I can remember for a long while. I eventually got out at 9:20 (there was no sudden hot spell) and by the time I got to the top of the road, the cold air was making my chest hurt like hell. If my family had not been out and I had had a key, I'd have turned around and gone home. As it was I went through Putney into Richmond Park, did a quick circuit including springing seated up Broomfield Hill and then took the long route home. 21 miles. Lets hope its warmer for my long ride tomorrow.

Sun 11th - 69.6 miles with around 5500 feet of climbing. See main post for report.

Longmoor Lollop 2009

2009-01-04T18:51:00.004Z

Yes, its not cycling but I'm finding it hard to give up the running. Especially events like the Longmoor Lollop. I did it in 2008 and really enjoyed it. Its a half marathon along trails and through woods on picturesque army land. Its got lots of short but steep hills which makes it challenging. Its only a small event with only 65 runners on 2008.

Last year I was on the road back from injury and not in the best shape but was happy with my 2:20. This year I felt so much stronger especially up the hills. After been left by the serious runners at the beginning, I settled with the back group around the first lap. I kept it easy and many of the runners pulled away. I felt good on the second lap and my strength on the hills helped me catch and pass about 10 runners. If I was better going downhill, I would have caught one or two more.

I did stumble on my left ankle an few times and I tripped and fell on a root at one point but I got around pretty unharmed apart from a cut knee. It was very cold and the ground was frozen so there was a lot of potential for twisted ankles.

I finished in 2:00:16. Yes, I should have sprinted for sub-2. I was 34th out of 60. First person came in at 1:27:49 and last in 2:33:45 with 8 DNF.

2008 Review

2009-01-03T00:10:00.001Z

Its been an excellent year. The obvious highlights have been the marathons as I started the year with one goal and that was to get a sub-4 over 26.2 miles. I did that in Edinburgh in May and couldn't have been happier (Well, a little. Only 2 minutes faster to beat my Dad's PB). The fact that I did another sub-4 in Autumn at Abingdon was just a bonus.

With my focus switching to Cycling in the summer, it made for a diverse year. I have found it tough getting to grips with all that cycling has to offer. My inexperience has shown at times but thankfully, it seems I bought the right bike and that I love doing it. I have got better at dealing with weather, cleaning the bike and just riding. I still have problems finding the time, something I never really had issue with when I did all running.

After the marathons, the best day out exercising was the Epic cycle. A fabulous day in spite of the weather and something that cemented the idea that cycling was for me and I was doing the right thing trying for the Etape.

Here are my stats for 2008.

Running
Total Miles Run - 1046 miles
Total Number of Runs - 138
Average Run - 7.6 miles
Number of Running Events -24 races (9 x 5k, 2 x 10k, 1 x 10 mile, 5 x Half M, 2 x 21 mile, 2 marathons and 3 other distances)
PBs - Wimbledon 5k and Edinburgh Marathon

Cycling (7 months)
Total Miles Cycled - 1400 miles
Total Number of Rides - 55
Average Ride - 25.5 miles
Meters Climbed - 49,713 feet (15,153 meters)
Number of Cycling Events - 1

Other
Events - 1 (London Duathlon)

For 2009, I aim to get to 1200 miles running (25 a week average) and over 5000 miles cycled. Its going to be tough but you might as well aim high. Happy New Year to all.

Train to France

2008-12-23T13:25:00.003Z

I got a call this morning saying the direct trains from London to Avignon where available. This is our preferred choice of transport as we planned to get the direct train on the Saturday, have Sunday to relax (pace up and down nervously), ride on Monday and then get the train back on Tuesday.

However, while we can book the train down there, the train back isn't direct (the direct train only goes on Saturday) and doesn't go on sale until April. This isn't great as we don't want to wait until April to sort out our transport. Also, I looked at the price of a one way trip to Avignon on the 18th July and its £200 per person which is too expensive.

So, plan B. We are driving. I'll have too sweet talk my sister-in-law so I can borrow their family car as I can't see three bikes, three people and a load of gear fitting into my Renault Clio and neither Ed or Clive have cars. Or we can rent a car for four days. I've booked our Eurostar crossing which was a bargain at £100.