Sunday the 3rd of May 2009

This weekend i had entered the Nigel Measom Memorial stage race but i was last reserve and simply would not get a ride.
I decided to do a long ride so i set off at 08:00am and rode aound the Banbury Star's 13 mile course before i met Rob so i effectively done an hour before i met him we then rode around the edgehill,shutford,epwell,brailes,radway bishops itchington,southam loop then continued with an edgehill hooknorton adderbury add on to give me grand total of 103 miles in 5 hours and 5 minutes 20.5 mph ave.

Reading CC road race 80km.

I like to race cant be doing with wankers who sit in so when i had the opportunity to break the field i took it.
I started whats called an echelon that effectively is done when it is particually windy it did the trick but left me knackered i clung on up the climb but again started the final climb on the final lap to far down the field to win but finished 10th so again if i had been in a strong position then i would of won or come very close so i know i am tacticly naive but i reckon that will come with races.

Bridgnorth Road Race 85km Norman Southall Memorial.

Bridgnorth normally strikes fear into the hearts of road cyclist as the terrain is normally quite tough so it was no surprise that this particular course was very challenging.
The bunch was met by an extremely cold morning so i decided to done full fingered gloves and knee warmers.
The race was quite an active one but there was a few superficial attacks that came to nothing so i decided that i would just be attentive and cover the moves.We did the first lap and nothing really happened this was good so it gave me the opportunity to check out the circuit as i have never done it before.
Lap 2 there was a few attacks that i managed to cover but it was the final climb of the lap that was going to be the decider a 5 switchback climb of 1:6 sections to the village of Brompton that was going to thin the field out.
Lap 3 (final lap) the first climb of the lap brought a stange episode i chased down a guy who was drifting off the front looked behind and we had opened up a good gap we decided to persevere we gained 30 seconds relitively quickly but after about 6 miles we got chased down.
The final 3 km i got myself in a great position then all of a sudden 40 riders crossed the double white lines to gain an unfair advantage i started the final climb almost at the back i charged up the climb and finished 15th if i had held my position were would i of finished....we will never know!!!

Great Milton Road race

Last weekend the 5th of April i raced the Great Milton Road Race as i said in my previous post i had every intention to attack from the drop of the flag and that is precisely what i did.

The flag went in and i went i was joined by a couple of riders but we where soon closed down these antics went on for a good half a lap untill it settled down.
The problem with Great Milton is the course isnt flat enough to deter the bunch from chasing so to be honest the like minded riders such as myself knew that we werent gonna get away.

Had a move on the 2nd lap that got about 20 seconds but with 5 km to go some guy clipped off when we got caught and the fucking bunch didnt chase him ironically he won......piss!!

Didnt race this weekend chose instead to do an hours tempo Saturday and 4.5 hours in the Cotswold hills today proper hilly taking in Broadway hill (bastard) loads and loads of hills in an around the cotswolds Saintbury hill (fucking bastard!!) was the toughest of the day but by the time myself and Calvin got back to Banbury we had done around 80 miles and were suitably knackered!!

New bike.

Here it is the new beast.



Having only ridden it for 4 hours i can say it is a real treat climbs beautifly cos it only weighs 6.9kgs.

Racing on it this weekend so full report to follow!

Bill Jinks Memorial Road Race.

After last weeks TT i was confident i could do a good ride at the Bill Jinks RR my weeks training had gone ok but the wind had been a factor thus resigning me to the turbo trainer for an hour and a half on Thursday.

Got to the race late....bad start!! So only managed a really short warm up 5 minutes....not enough!!

Race started like a bullet but i thought if i ride at the back i can warm into it anyway 10 riders clipped off the front and we didnt see them again 64 miles of chasing for fuck all!!

This will not happen this weekend Great milton RR hit em hard from the start and dont let them breathe!!

A5 Rangers 15.5 mile hilly

Last weekend brought a slight change to the scheduled road race programme were i decided i would do a 15.5 mile hilly time trial.

Saturday brought a beautiful morning but slightly breezy to tackle the 15.5 mile hilly circuit in Towcester i got to the HQ and set my turbo trainer up in readiness for my intensive warmup.

The warmup in a Time trial is probably one of the most crucial parts of the race as in order to start hard you must already be up to race temperature ensuring you see race pace heartrates for a small proportion of the warmup.

The race started and the first 7 miles i really didnt get going at all plus riding into a headwind was quite hard when i turned off the A5 and headed towards Weedon hill the wind was more of a cross wind and i knew if i could just keep the rythum i had when i got to the last 3 miles it would be a back wind and i would be flying caught all the riders in front of me even a guy from the 1st event.

By the last section of the ride i was going well and nailed the decents so hard i managed a massive speed wobble so must of been going over 50mph i crossed the line in 38:31 only 20 seconds of my best for this course and finished 3rd overall so not a bad days work.

Sunday i did 4 hours and 15 minutes of base work which was exactly what the doctor ordered.

Another week another race!!

Its been a good weeks training thought as i was doing a timetrial this weekend i would up the anty by doing 2 tempo sessions and only 1 long ride.



The first tempo ride was Monday after 4 hours completed Sunday where i felt fantastic couldnt make the legs hurt i thought the tempo session would be very hard but surprisingly it went well averaging around 21mph for 1 hour pulse in the 150-160 zone.



Tuesday i did a long 3 hour ride keeping my pulse in the 125-145 zone i went on the Banbury Brailes Southam route which is fairly rolling average 18mph.

Wednesday did another tempo ride and was a tad quicker than Monday so pleased with that.



Thursday completely off then Friday 1.5 hours recovery ride with my ol pal Ian then copeous amounts of coffee afterwards.

Saturday raced a hilly 15.5 mile timetrial in Towcester will post the result when i get it Sunday should be 4 hours and providing the weather stays like it has been it will be a real pleasure.

This weeks training and race.

Today raced at the Milton Keynes bowl again a 51k crit in dry but blustery conditions.

Not a lap was completed when the attacks were coming thick and fast and it wasnt long before i was in the thick of it chasing down wheels and closing gaps.

Then after about 8 laps a move went up the road it had 4 riders in it and the gap opened quite quickly i left if for a while and then decided to close the gap i went across on my own and really had to put in a massive effort to bridge the gap but as soon as i made contact they wanted me to work immediately.

I lasted in the break about 20 minutes untill i blew and had to drop back to the bunch i never really recovered from the effort i made to get to the break as the break was really moving especially on the rise up to the finish line ultimately this break succeded so i was dissapointed having been there and getting dropped but unlike many of the 60 or so riders in the event i like to race!! i was pleased though that i had the power to get across to them but if i had reacted sooner and not had to put in the huge effort to get to them i really think i would of been fine.

Once i had recovered in the bunch i got in another move and pegged the break at around 20 seconds there was around 4 of us chasing then the other 3 decided to give up so i attacked again and tried to bridge the gap on my own suffice to say i didnt succeed but it was well worth a try.

I definately feel that my legs are coming every week i seem to be getting that little bit better so hopefully soon i will be writing to tell you about my first win....fingers crossed!

Training is going well with a tempo session completed and 2 base rides done 1 at 3 hours and 1 at 2.5 plus 1.5 hours of leg spinning yesterday and a race today so add that to the 4 hours i,m gonna do tomorrow suppose i would have done about 12 hours this week.

My training is somewhat different as it now involves a lot of steady base and hard races with a couple of tempo sessions thrown in for good measure.

4 hours tomorrow should be interesting.

Saturday @ Milton Keynes.

Saturday brought a dry but windy race at Milton Keynes bowl a 51km crit race with a full field of 80 riders.

Early season races are great they are a chance to see how all that winter training has paided off and blow out all the cobwebs.

Sitting in the bunch and just rolling round is a waste of time you might as well train as sitting in will only be like training at mid-upper level 2 so attacking is the name of the game making a real nusense of yourself as this opens up your capacities and makes you better next time (hopefully).

I raced like a lunatic for 40 minutes and then was cooked so rolled in with the bunch didnt place but know what is required now so onwards and upwards for next week.

This weeks training and visit to Petes.

Another week, dosnt time fly when you're having fun!!

After my recovery ride with my pal Ian i took a day completely off ready for another slightly longer recovery level ride Wednesday.

Went out with Ian again and have to say i just dont know where 2 hours goes great laugh and a good route rolling through Swacliffe and epwell onto the Stratford road and a blast home Ian went home to get changed ready to come round my house after to check out my new ride (more on that in another post).

Good coffee and conversation soon brought round another hour and Ian had to go to meet his wife Dawn.

Thursday went to Petes for another assessment and a catchup and yet again that 3 hours just flew by it is a real pleasure making the trip to Yorkshire like minded people with a fixation on bikes is just superb i will publish my test results and new training schedule soon.

Friday an another recovery ride only an hour but disaster struck with Ian getting a puncture and unable take out his wheel due to it being a track hub (you need a 15mm spanner) so i belted home and got the car so he didnt have a slow trudge back into Banbury got to say it was a beautiful day though but we soon got sorted and got back home in one piece.

First race and recovery ride.

Well it soon comes around my first race of the season all the training and anticipation was soon reality as Sunday morning brought a damp but dry morning early doors.

I had a start time of 10:39 so i got to the HQ around 09:15 so i could set up my turbo and bike as to have a good warm up. As i started my warm-up 2 friends of mine turned up to offer support Ian wilkins an old friend of mine since school and lifelong cycling nut and Ian Duggan who is a really nice guy i dont know duggy that well but he's a good laugh.

With the warmup complete i pulled on my aero helmet and rode of to the start where my father in law and fiancee were waiting for me along with my ex boss and close friend Roger Bell.

All these great people were there to support me gulp,gulp.....i cant let them down gulp,gulp,gulp its was the most nervous i have ever been before the start of a race so here we go 5,4,3,2,1...GO!!

The cheers and shout from my friends was incredible a real lift so i headed off up the Stratford road towards sunrising hill.

Realistically i wasnt expecting to break any records but i had kind of said to myself if i can do a 57 i would be delighted forget the rest this is my first one which is always hard especially since i havent ridden my TT bike since last August or raced since then as well.

I climbed Sun rising a swept up the last 200 metres with the shouts of encouragement ringing in my ears for a moment i didnt think that my 57 was on but i blasted the final 4 miles and come in with a 57.53 so really pleased on paper it looks like i got spanked which indeed i did but it was my first race done with spoked wheels so it was just done for training more than anything else but given my previous history with this race i have managed to exorcise some demons and had enormous fun to boot.

The following day a went out for a recovery ride with Ian W a really steady hour to flush the toxins out of my legs and have a laugh and catch up with my ol pal got to sat it was the quickest hour ever chatting and laughing cant wait for the spring i reckon Ian will be bang up for some 3 hours rides cos his fitness levels are improving all the time.

Full throttle half volume!

Week commencing the 23rd of Febuary brought a slighty different tilt on procedings.
As i have previously written my normal schedule would comprise of a number of 2 hour efforts with some intervals thrown in and a high intensity turbo session mid week.

This week the idea was to reduce the volume by half but keep the intensity there this effectively gradually freshens you up but keeps sharp ready for my first race on Sunday.

The week itself went well with all my scheduled session being achieved Saturday was somewhat different as i normally do 9x4 minute hill intervals but as i was racing the next day a simple leg spinner for 1 our would suffice.

Hunger knock!

The Weeks training went really well so i looked towards the weekend efforts with a positive attitude.
As previously mentioned Fridays session was very rewarding and the first time i have put in an extra long hard session in the week since i started this training phase back in January.
So Saturday due to the dry conditions i decided to take my new road bike out for my 9x4 minute hill intervals to see how it felt the bike felt good..a little big but i think with a few more tweeks it will be fine the session went well, slow start but after the first 2 accentions of the Tadmarton golf course hill my pulse started to respond nicely to the effort.

Sunday i did my usual session 3-4 hours with 5 minute massive gear efforts i did 3 hours and 30 mins with the first 2hours 20 being really strong but around the 3 hour mark i got a huge hunger knock so i turned round and went home.Given i have done consecutive hard days i think i should of taken out some form of sustinance to get me round the final circuit.

Like i have mentioned in previous posts training is compound so the more you do and the more consistant you are the better it is the same has to be said about your food consumption the more you do the more you have to eat not just on the bike but after as well especially when the going is tough as elevated calorie consumption can continue upto 16 ours after your session has finished so suitable re-fuelling is essential.

If you have never had "the knock" its a very forgetable sensation and not one i would recommend and it affects lots of people in many different ways some get double vision some get monochrome vision some even get really angry i just feel and look like a babbeling wreck on the road so if you ever see me riding at 11mph and frothing at the mouth you know whats happened.

This weeks training.

Fantastic the snows gone and my colds gone..well the worst of it anyway and i feel well enough to commence proper training again.
I did have a brief trip out Sunday to do the reliability trial but it was a pointless exercise i was still recovering from my cold silly really i should of known better.
So i took Monday off to make sure that the worst was gone and cracked on Tuesday.
I did the progressive session with a 5 minute race pace effort 2 hours of good effort it was hard but managed it ok surprisingly well considering. just over 40 miles covered.

Wednesday did a 2 hour hilly ride which took in the climbs of the Knowl and sun rising i went out to Ettington to check out the hardriders route which is fairly lumpy it turned out to be a good session climbed the hills ok no where near the top end of the block probably the small ring and the 16 sprocket. Thursday took completely off.

Friday did the progressive session again felt good big gears good power legs felt a bit tight to start with but soon loosened up and the last 5 minutes at race pace were very good managed to climb the hill going towards Banbury on the Overthorpe Road on the 53x15 at race pace hard but felt really good don't know what it is about that climb but i just love it.

My Dog Basil!

If you've never met him then heres a few pics of my dog Basil.He's a Jack Russel terrier but unfortunately shows his affection by pissing on you.....nice!

Top pic is a rareity he's sitting still!!

New Clothing kit.

The F1-13 bibshorts from Assos not team issue but the stretchiest most comfortable shorts you can get you've really got to feel the weight and see the quality to appreciate them...superb!!

The GIRO Ionos helmet. Lance Armstrong uses one....well if its good enough for Lance.....

De-Feet Armwarmers snug fit good looks ,good value and warm what more do you want for £15

I know this is a bit sad but a new pair of socks De-feet Air-e-ators best socks you can get

New Dura gloves again by De-Feet i saw a guy wearing a pair of these at a road race in 2007 and thought what a great idea.Thick enough to keep out the cold when racing but thin enough so you still have feel of the bike resonably priced as well.

This is an old road jersey circa 2004 but the new design is very similar with the exception of a couple of sponsers. The new ones havent been made yet but the new team clothing company is an American one called Verge and by all accounts the quality is exceptional.

I thought i would check out this new kit from De-Feet the pic above is a pair of Slipstream over shoes.They are predominantly cloth which is unusual but they are very snug fitting and used in the late winter (dry) early spring just to keep the cold of my feet and to give a bit if aerodynamics not that aerodynamics are that important in road racing.

Sickness.

The worst thing for a cyclist is having good legs and feeling really good but having outside influences stopping you doing what you love doing.

With the racing season only weeks away the last thing i wanted was a winter snap that confined me to the shed and then just when i thought we were seeing the other side of the snow and ice i have been struck down with a heavy cold and a sore throat.

Like i stated in my previous post training with a sore throat is absolutely out of the question so all i can do now is rest and let this run its course and hopefully i will be back so i dont miss anymore session before the first race on the 1st of March.

No mans land!!

Started the week with a rest day after 3 continuous on the rack.

So Tuesday did the simulated through and off which was the best yet i saw 54mph in the sprint which equates to 923 watts (my machine only goes up to 999 watts) really pleased with that cant do many of them but at that effort you dont need to the idea is to just show your system the hard efort without pushing to far and to long.

Wednesday looked really positive with the sun shining and the snow melting i decided to train on the road for the first time in over a week.

Decided to do the progressive 130,140,150 session as i thought the side roads would still be icy and if i stick to the mains i would be relatively safe.Went up the Warwick road with no probs a few little patches of ice but nothing to drastic had to pick my way through Edgehill but on the whole wasnt to bad.
Got to the Stratford road but decided to turn around as the sun was in my eyes and i could not see where i was riding so the idea was to go back along the Stratford road down Sun Rising out to ettington which i thought would be great as i will be racing on this road and up the hill in the beggining of March.

Everything was fine untill i got between the turning for Shennington and the top of Sun Rising hill as that 300 metres or so must be the cross over between councils or as some affectionally call it "no mans land" or the bit that no council will take responsibility for.

The upshot of this meant i ended up on my arse and having to ride home gingerly having not completed my session.....bugger!!

A crap fortnight has come to a head now as i have woken up with a stinking cold and sore throat so training is off or at least untill the throat infection subsides.

My coach has alwys drummed it into me that training with a head cold is fine but training with a sore throat is an absolute no no.It can not only make you very ill it can ruin your life permanantly reactive arthritis is a typical downside of training with a sore throat so do not do it!!

Taking the time to recover now will make all the differance and make you a better rider for when it really matters.

Sunday 08.02.2009

Well the ice and snow are still around so back in the shed on Sunday.

My schedule is normally 3-4 hours with big gear efforts but as the turbo comes into the equation you would typically half the volume because of the "non stop" nature of the rack.

I did 2 hours but to be honest i could of done more maybe 2.5 but more is not always the way so 2 hours was ample.

I felt good but its not the same as the road.