I just wanted to share a story with you all.
Today when I sat down for my morning poo, my son Albert entered the toilet, saw what I was doing, crouched down and started doing likewise. Over the next few minutes we shared the the anticipation, the pain, the ecstasy - and the relief when it was all over. Then as we left the bathroom hand-in-hand to go and get his mother to clean up the mess on the floor, we exchanged a fleeting glance which lasted no more than a second - but what passed between us in that second was an understanding that we now had an eternal bond - and no matter what happened from then on, that bond would never be broken.
My friends, you are about to embark on the biggest poo of them all - no matter what happens, whether ulitimately you feel pain, proud, ashamed or cheated, remember that you did it together as friends. That is worth more than anything, that is what will keep you going and that is more than Cycling Dave can ever teach you.
Good Luck
Bodger aka Bias aka Toby
Friday, June 20, 2008
Friday, June 13, 2008
some bloke at the BBC did the etape route and this is his report, there is also some stuff on what to wear eat etc.
http://www.bbc.co.uk/dna/606/A37115633
http://www.bbc.co.uk/dna/606/A37115633
Monday, June 9, 2008
The Italian lakes
Italy is a hilly country.
Had a mixed week but focused on the hills.
Ride one --- 100k ride including about 17km uphill at around 7%
Ride two --- an hour recovery ride -- pissing about really
Ride three --- 2hr 10% hill ride --- hard but good, lots of steep bits and hairpins
Ride four --- 115km including a 20km climb
Ride five --- 7 hours including the Mottarone (a giro Cat 1 climb) --- 19km hill which was hard but good despite the torrential rain. However, I was the defeated by the second cat 1 climb that day. I only got 3/4 of the way up. I have an armful of excuses (it was raining, it was getting late, i had no water and as it was the last day I had run out of energy food so just had a banana ) but it was a dissapointing end and makes me fear the Hautacam.
Things I have learned from my week in Italy
1) dont put sun tan lotion on your forehead --- you just sweat it in to your eyes
2) take a nurofen for the last couple of hours
3) on big hills you need to eat so much more than normal riding. I plan to have three of four bars and gels saved for each of the etape climbs
4) I need to fit in a couple more low cadence 2hr grinders at the gym
5) Hairpins are great it's the long drags that stretch high above you that are the demoralising bits
Had a mixed week but focused on the hills.
Ride one --- 100k ride including about 17km uphill at around 7%
Ride two --- an hour recovery ride -- pissing about really
Ride three --- 2hr 10% hill ride --- hard but good, lots of steep bits and hairpins
Ride four --- 115km including a 20km climb
Ride five --- 7 hours including the Mottarone (a giro Cat 1 climb) --- 19km hill which was hard but good despite the torrential rain. However, I was the defeated by the second cat 1 climb that day. I only got 3/4 of the way up. I have an armful of excuses (it was raining, it was getting late, i had no water and as it was the last day I had run out of energy food so just had a banana ) but it was a dissapointing end and makes me fear the Hautacam.
Things I have learned from my week in Italy
1) dont put sun tan lotion on your forehead --- you just sweat it in to your eyes
2) take a nurofen for the last couple of hours
3) on big hills you need to eat so much more than normal riding. I plan to have three of four bars and gels saved for each of the etape climbs
4) I need to fit in a couple more low cadence 2hr grinders at the gym
5) Hairpins are great it's the long drags that stretch high above you that are the demoralising bits
Friday, June 6, 2008
Bike problem
Called with Transavia today to book a box for my bike on the plane....totally booked!
Right, minor detail, can't bring my bike. Help?
Right, minor detail, can't bring my bike. Help?
Sticking to the plan
Yes, my life is still controlled by Cycling Dave.
Followed the plan last week, can't be bothered to fill in the day to day plan anymore (does anybody read this?), so just a brief summary. Tortured my legs on the two-hour grinding session, did it in the gym, pain from ankles to thighs, didn't recover until days after. As mentioned before, discovered some Dutch mountains, so went there again last sunday, love riding uphil, unfortunately my bike doesn't feel the same way. Something with my 'lagers' (that's dutch, don't know the word) the thingy inside the cranck thing, of course you'll understand. It makes a funny ticking sound.... so will have to fix it.
All the work does seem to pay off, I'm died tired all the time, but still, feeling stronger every time on the bike.
Received the confirmation from the Etape-people this week, it's on.
Followed the plan last week, can't be bothered to fill in the day to day plan anymore (does anybody read this?), so just a brief summary. Tortured my legs on the two-hour grinding session, did it in the gym, pain from ankles to thighs, didn't recover until days after. As mentioned before, discovered some Dutch mountains, so went there again last sunday, love riding uphil, unfortunately my bike doesn't feel the same way. Something with my 'lagers' (that's dutch, don't know the word) the thingy inside the cranck thing, of course you'll understand. It makes a funny ticking sound.... so will have to fix it.
All the work does seem to pay off, I'm died tired all the time, but still, feeling stronger every time on the bike.
Received the confirmation from the Etape-people this week, it's on.
Wednesday, June 4, 2008
the longest ride of my life
Last week went well. Pretty much fitted everything in - but instead of a 3 hour and 4 hour ride on Sat and Sun, I did an 8 hour ride and then a 1.5 hour ride. Dunno why.
But managed a 112 mile ride in 8 hours (6 hours 50 mins moving). Which averaged about 16.4 mph over the journey when moving. Then did 27 miles next day warm down.
Back in the saddle tonight. Should be going to a l'etape meeting tomorrow night to find out more, hopefully will see Fran there.
Oh, and my race number arrived in the post. In the guide it mentions how many people underestimate the itinerary of l'etape, which I take to mean 'don't realise how hard it is...'
But managed a 112 mile ride in 8 hours (6 hours 50 mins moving). Which averaged about 16.4 mph over the journey when moving. Then did 27 miles next day warm down.
Back in the saddle tonight. Should be going to a l'etape meeting tomorrow night to find out more, hopefully will see Fran there.
Oh, and my race number arrived in the post. In the guide it mentions how many people underestimate the itinerary of l'etape, which I take to mean 'don't realise how hard it is...'
Monday, June 2, 2008
Doing well
Yes, a small message that I am still alive!!! I am doing well, trying to stick more or less to trainingschedule! I am doing my kilometers on the bike and paying attention on eating and drinking while racing. So far it goes smooth on the flat, they only thing is that I am a little bit worried for the real climbs cos I am noticing my 84 kilo doesnt help me that much. Aiming on loosing 2 or 3 extra kilo, can do no more.
Next weekend forecasting to do 220 kilometers, with two stops and a climb at the end.
Next weekend forecasting to do 220 kilometers, with two stops and a climb at the end.
Tuesday, May 27, 2008
Hello zone-5 and the Dutch mountains
Oh yes, this week was the introduction of the highly anticipated zone-5 sessions! Eyes and mouth wide open, tongue nearly touching your chest, sweating like hell; it's the real cycling experience! Dave's training camp seems to start working, getting fitter and stronger. No way I'm shaving my legs though.
Wednesday
2 hours zone 3 on bigger gear: progress is here! Did it on a bigger gear with higher revs, felt pretty pleased with myself, painful but rewarding. HR in zone 4
Thursday
Only did the PM session: was great, this is what I like: in the gym, for an hour, going absolutely crazy on the bike, revving away, 3x 10 minute sprint intervals on a big gear, sweating like (I can't think of a new comparison) HR touched zone 5
Friday
Don't do fruit, but did the 30 minute revving on a low gear, HR in zone 3 and 4
Saturday
Went to the beach, sorry
Sunday
I discoverd Dutch mountains!! Went all the way south and yes, there they were, lots of hills, not big ones, but still, did about 8/9 climbs in a 4 hour ride, did around 90 kms, didn't look at HR, was enjoying the scenery. Swallowing energy bars every half hour.
Wednesday
2 hours zone 3 on bigger gear: progress is here! Did it on a bigger gear with higher revs, felt pretty pleased with myself, painful but rewarding. HR in zone 4
Thursday
Only did the PM session: was great, this is what I like: in the gym, for an hour, going absolutely crazy on the bike, revving away, 3x 10 minute sprint intervals on a big gear, sweating like (I can't think of a new comparison) HR touched zone 5
Friday
Don't do fruit, but did the 30 minute revving on a low gear, HR in zone 3 and 4
Saturday
Went to the beach, sorry
Sunday
I discoverd Dutch mountains!! Went all the way south and yes, there they were, lots of hills, not big ones, but still, did about 8/9 climbs in a 4 hour ride, did around 90 kms, didn't look at HR, was enjoying the scenery. Swallowing energy bars every half hour.
Monday, May 26, 2008
Last week was a bit of a disappointment. After the joys of the Dartmoor Classic I did the indoor/turbo stuff as prescribed but instead of a weekend of cycling and did my alternative to fruit days -- diarrhoea days. These days comprise eating nothing and going to the loo every hour. Not great for fitness but I lost a KG at least. This week I have had a conference in London and the in laws visiting so moved the schedule around a bit but just have the two turbo sessions to do today to complete the tasks.
Friday -- attempted the 2hr z3 outdoors, 65km. It is hard to maintain z3 when you cant control the traffic, terrain. Got behind a good club rider for an hour which help. In the end did 2.5 hrs.
Stick to 2hr z3 indoors next time
Saturday -- 4hrs, v. hilly route, 95km
Sunday --- club run in wind and rain, moderately hilly, 4hrs, 85km
Despite lots of cycling with the club I still think I am very poor at group riding and decending (the rain didnt help much). We started as a group of about 12 but the rain and two broken chains reduced the group to 6. I was the youngest of this group with 48 being the next age up --- there were two guys in the seventies! Never mind about being that fit at their age --- i'd like to be that fit now!
Two indoor sessions to do today.
Friday -- attempted the 2hr z3 outdoors, 65km. It is hard to maintain z3 when you cant control the traffic, terrain. Got behind a good club rider for an hour which help. In the end did 2.5 hrs.
Stick to 2hr z3 indoors next time
Saturday -- 4hrs, v. hilly route, 95km
Sunday --- club run in wind and rain, moderately hilly, 4hrs, 85km
Despite lots of cycling with the club I still think I am very poor at group riding and decending (the rain didnt help much). We started as a group of about 12 but the rain and two broken chains reduced the group to 6. I was the youngest of this group with 48 being the next age up --- there were two guys in the seventies! Never mind about being that fit at their age --- i'd like to be that fit now!
Two indoor sessions to do today.
Monday, May 19, 2008
The feeling of guilt
Yes, not a good week. As far as cycling goes that is, cos besides that, it was a great week, with good drinks, good food, good clubs, good people. Go to Oslo if you get the chance!I'm not even gonna bother putting my training week results here, it's too embarrasing. I know Dave, I am not worthy, but I'll do better this week. Promise.
Sunday, May 18, 2008
Training paying off
Another complete week's training:
Wed - 1 hour up and down the hills of Crystal Palace + 45 mins on the flat.
Avg speed 13.5 mph. 24 miles. Z2 / Z3. + 30 mins turbo Z3
Thurs - 1 hour 25 mins on the flat.
Avg speed 18.9mph, Z3. 27 miles
Sat - 2 hours 30 mins up and down Muswell Hill and beyond - but still mainly Z2.
Avg speed 14.7 mph. 36 miles.
Sun - just under 6 hours. Mainly flat.
Avg speed 16.9mph. Z2/Z3. 100 miles.
Nice to be sure I can do the distance, and also weird in that I felt stronger and was faster in second 50 miles than first.
Total 187 miles on road (+ 32 miles to work and back + 30 mins turbo).
Now I need to get fit enough to be able to do it over mountains...and on a hot day.
Wed - 1 hour up and down the hills of Crystal Palace + 45 mins on the flat.
Avg speed 13.5 mph. 24 miles. Z2 / Z3. + 30 mins turbo Z3
Thurs - 1 hour 25 mins on the flat.
Avg speed 18.9mph, Z3. 27 miles
Sat - 2 hours 30 mins up and down Muswell Hill and beyond - but still mainly Z2.
Avg speed 14.7 mph. 36 miles.
Sun - just under 6 hours. Mainly flat.
Avg speed 16.9mph. Z2/Z3. 100 miles.
Nice to be sure I can do the distance, and also weird in that I felt stronger and was faster in second 50 miles than first.
Total 187 miles on road (+ 32 miles to work and back + 30 mins turbo).
Now I need to get fit enough to be able to do it over mountains...and on a hot day.
Tuesday, May 13, 2008
Riding behind the leader
Did pretty much what Andy this week.
Exceptions were a falling heart rate the harder I cycled (mine went up, I think that makes me normal but in this game you can never be sure), paying for the ferry half way through our 44 mile ride (I didn't and which Andy forget to mention - ferry avg speed about 3mph) and having a markedly cheery response to the news that we had just done a 7 mile detour during the Dartmoor sportive, down and back up one huge hill, cos we got lost (as you may have guessed I did not reposnd in quite this way - as a 63 mile hell ride turned into a 71 mile hellier one).
I am a finely balanced cycling machine, and had I known I would be riding an extra 10% race distance I would have done those early 20% hills at 1.2 rather than 1.3 miles per hour.
Finished about 10 mins behind Andy - we both got bronze medals, but only comfort is that without the detour, we likley may have both got silver, which was the standard rode by the cycle club around the course. Andy may have sneaked a gold.
Exceptions were a falling heart rate the harder I cycled (mine went up, I think that makes me normal but in this game you can never be sure), paying for the ferry half way through our 44 mile ride (I didn't and which Andy forget to mention - ferry avg speed about 3mph) and having a markedly cheery response to the news that we had just done a 7 mile detour during the Dartmoor sportive, down and back up one huge hill, cos we got lost (as you may have guessed I did not reposnd in quite this way - as a 63 mile hell ride turned into a 71 mile hellier one).
I am a finely balanced cycling machine, and had I known I would be riding an extra 10% race distance I would have done those early 20% hills at 1.2 rather than 1.3 miles per hour.
Finished about 10 mins behind Andy - we both got bronze medals, but only comfort is that without the detour, we likley may have both got silver, which was the standard rode by the cycle club around the course. Andy may have sneaked a gold.
Jesus Christ - how much longer!
Tuesday - rest
Wednesday
2 hours grinding and fueling like a motherfucker.
On a bigger gear, rpm around 70, tough one.
Thursday
1.5 hours, did the two 15 min sessions as if I was riding the Tourmalet, sit down and grind again! Liked it. Sore legs though, HR in zone 4
Friday: rest
Saturday
3 hours with the 8 x 5 mins Z4, did 90 kms, didn't look at HR, felt good
Sunday
4.5 hours, went from west to east Holland, did 120 kms, no hills but hopefully 75 kms of wind makes up for that. Legs were killing me afterwards, so I turned to the bottle, had a few beers to compensate my carbs loss.
Monday: had a bbq
Wednesday
2 hours grinding and fueling like a motherfucker.
On a bigger gear, rpm around 70, tough one.
Thursday
1.5 hours, did the two 15 min sessions as if I was riding the Tourmalet, sit down and grind again! Liked it. Sore legs though, HR in zone 4
Friday: rest
Saturday
3 hours with the 8 x 5 mins Z4, did 90 kms, didn't look at HR, felt good
Sunday
4.5 hours, went from west to east Holland, did 120 kms, no hills but hopefully 75 kms of wind makes up for that. Legs were killing me afterwards, so I turned to the bottle, had a few beers to compensate my carbs loss.
Monday: had a bbq
Sunday, May 11, 2008
The week
Tuesday --- rest day
Wednesday - 2 hours, z3. Did it in the gym sweated like a bastard. I quite like 2hr z3.
Thursday -- supposed to do the 1.5, with 2 x 20 min hills but took antihistamine before the session as it was a hot day. Did warm up and first 20 minutes of hill but could not get in to z4. In fact I was on the highest gear and pushing like f*** but my heart rate was dropping. Thought that was too weird so stopped after 45min.
Friday - rest day
Saturday - 3 hr ride with Matt. 3hrs - 44 miles - z2 (50mins) z3(30mins) z4(25mins) z5(9mins)
Sunday - monster, horrendous, hilly, hot ride - 5hrs - 71 miles includng hills at 20-25% - 7400ft of climbing. z2(80mins) z3(75mins) z4(75mins) z5(50mins)
Wednesday - 2 hours, z3. Did it in the gym sweated like a bastard. I quite like 2hr z3.
Thursday -- supposed to do the 1.5, with 2 x 20 min hills but took antihistamine before the session as it was a hot day. Did warm up and first 20 minutes of hill but could not get in to z4. In fact I was on the highest gear and pushing like f*** but my heart rate was dropping. Thought that was too weird so stopped after 45min.
Friday - rest day
Saturday - 3 hr ride with Matt. 3hrs - 44 miles - z2 (50mins) z3(30mins) z4(25mins) z5(9mins)
Sunday - monster, horrendous, hilly, hot ride - 5hrs - 71 miles includng hills at 20-25% - 7400ft of climbing. z2(80mins) z3(75mins) z4(75mins) z5(50mins)
Monday, May 5, 2008
I hunt alone, I cycle alone
Following Dave's instructions like a maniac: not cycling one minute more, or less. Did 'm all this week:
Wednesday, Queens Day
don't worry about drink driving, works great!
did the 2 TT's, almost 50 km, HR 160+
Thursday, the day after
Ok, maybe it doens't work with alcohol
Still, did the two hours, built those engines, HR top Z3 160, was as you say 'sweating like a sex offender', people looking at me in a funny way when carrying all my drink bottles, apples and energy bars into the gym
Friday, worked and drove my motorbike, so much more fun!
Saturday,
tried to do the non-existing rolling route, hope strong winds count as well, did the 3 hours with 6x5 min sprints, felt good, low resistance but constant high revs, did over 90 km, had pancakes and energy bars
Sunday
4 hours on my black monster on a sunny sunday morning. Had some interesting conversations with myself, pedalled easily at Z2, did 105 km, didn't look at my HR, just looked at the girls running by, didn't fuel enough, head ache in the evening.
Monday,
Will do the 1hr ride tonight, aim for 2 TT's at 95/100 rpm, not sure if my legs agree though
Wednesday, Queens Day
don't worry about drink driving, works great!
did the 2 TT's, almost 50 km, HR 160+
Thursday, the day after
Ok, maybe it doens't work with alcohol
Still, did the two hours, built those engines, HR top Z3 160, was as you say 'sweating like a sex offender', people looking at me in a funny way when carrying all my drink bottles, apples and energy bars into the gym
Friday, worked and drove my motorbike, so much more fun!
Saturday,
tried to do the non-existing rolling route, hope strong winds count as well, did the 3 hours with 6x5 min sprints, felt good, low resistance but constant high revs, did over 90 km, had pancakes and energy bars
Sunday
4 hours on my black monster on a sunny sunday morning. Had some interesting conversations with myself, pedalled easily at Z2, did 105 km, didn't look at my HR, just looked at the girls running by, didn't fuel enough, head ache in the evening.
Monday,
Will do the 1hr ride tonight, aim for 2 TT's at 95/100 rpm, not sure if my legs agree though
It's all about the bike
Week three was pretty much as prescribed by cyclng Dave.
Wednesday --- 90 minutes, with two 20 minute z4/z5 hard riding. Gel between sections
Thursday -- 120 minutes -- Zone 3 pushing to the upper limit of z3 in three different sections.
(didnt bring enough food on this one and bonked at 95 minutes -- quick jump off the bike for a banana -- last 20 minutes were then hard)
Friday - rest
Saturday -- 3 hours, rolling ride on new bike, mostly z3 but some Devon hills helped with the 6 x z4/z5 sections - 1 gel, 1 power bar, 1 iso gel -- not enough food and started to lose it on the run in home
Sunday --- 4 hours, rolling/hilly ride - 60 miles- probably too much z4 and 5.
2 x gels, 1 x power bar, 1 x iso jelly
Monday --- 60 minutes z3.
Warm up then two 20 minutes z3 sections. Legs were tired from Sunday and it was a struggle to get in to then maintain z3 but did it all.
I hope tomorrow is a rest day.
Wednesday --- 90 minutes, with two 20 minute z4/z5 hard riding. Gel between sections
Thursday -- 120 minutes -- Zone 3 pushing to the upper limit of z3 in three different sections.
(didnt bring enough food on this one and bonked at 95 minutes -- quick jump off the bike for a banana -- last 20 minutes were then hard)
Friday - rest
Saturday -- 3 hours, rolling ride on new bike, mostly z3 but some Devon hills helped with the 6 x z4/z5 sections - 1 gel, 1 power bar, 1 iso gel -- not enough food and started to lose it on the run in home
Sunday --- 4 hours, rolling/hilly ride - 60 miles- probably too much z4 and 5.
2 x gels, 1 x power bar, 1 x iso jelly
Monday --- 60 minutes z3.
Warm up then two 20 minutes z3 sections. Legs were tired from Sunday and it was a struggle to get in to then maintain z3 but did it all.
I hope tomorrow is a rest day.
Thursday, May 1, 2008
Monday, April 28, 2008
Week 2, the Dutch version
Right, week 2. Had a great week, liked the variety of training, legs felt ok, HR seems fine, the bike feels good. Which made me think....there must be a catch somewhere! I'm worried about week 3
Monday
Fruit day, I don't think so. I know what my name means over there on the island, but let's not exagerate...
Tuesday
AM: did the 6x5 minutes high revs: HR around 160, my lounge was soking wet
PM: 30 secs high revs, 30 easy, great session, HR around 150
Wednesday
2hr Z3, 3 mins revving, 3 mins easy, did 60km, HR varying between 135 and 160, legs tiring after 1.5 hours
Thursday
Shagged my girl
Friday
Couldn't do the AM session, had a conference
PM: 45 mins, 10 secs fast, 20 slow, love this! HR again around 155
Saturday
2 hr Z3, 5 mins revving, 10 mins easy HR around 150, HR160 towards the end, tired legs again in last half hour, did 60km
Sunday
Summer arrived and I got a cold.
Monday
Fruit day, I don't think so. I know what my name means over there on the island, but let's not exagerate...
Tuesday
AM: did the 6x5 minutes high revs: HR around 160, my lounge was soking wet
PM: 30 secs high revs, 30 easy, great session, HR around 150
Wednesday
2hr Z3, 3 mins revving, 3 mins easy, did 60km, HR varying between 135 and 160, legs tiring after 1.5 hours
Thursday
Shagged my girl
Friday
Couldn't do the AM session, had a conference
PM: 45 mins, 10 secs fast, 20 slow, love this! HR again around 155
Saturday
2 hr Z3, 5 mins revving, 10 mins easy HR around 150, HR160 towards the end, tired legs again in last half hour, did 60km
Sunday
Summer arrived and I got a cold.
Sunday, April 27, 2008
Week 2
An erratic week for training - trying to stick to Dave's plan, but life getting in the way. Hopefully, I've made up the training, but perhaps not quite as Dave might want.
Total:
Mon Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Tues Turbo 45 mins High Cad 100rpm Z2 / Z3
Wed Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Turbo 90 mins x3mins hard/easy Z2 / Z4
Thurs Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Sat Cycle 90 miles, inc 10 repeat climbs of Box Hill (Z4).
6 hours, 45 mins in saddle. (Z3.2 average. HR 133 avr)
Total time in saddle: 12.5 hours
Total:
Mon Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Tues Turbo 45 mins High Cad 100rpm Z2 / Z3
Wed Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Turbo 90 mins x3mins hard/easy Z2 / Z4
Thurs Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Sat Cycle 90 miles, inc 10 repeat climbs of Box Hill (Z4).
6 hours, 45 mins in saddle. (Z3.2 average. HR 133 avr)
Total time in saddle: 12.5 hours
Monday, April 21, 2008
Week 1
Think I missed the initial day getting myself organised. Also did slightly diff at weekend cos I picked up dave's instructions late. But have tried to focus on a lot of Z3 overall.
Wednesday - cycled 16.6 miles (Z2 to Z3) (8.3 miles x2). To work and back.
Training: 70 mins on turbo, 30 mins Z2, 30 mins Z3.
Thurs - cycled 8.5 miles. Z3/Z4 (Work)
1 hour turbo. 75-80 rpm. Z3 (av hr 145)
Fri - cycled 16.6 miles at 13mph Z3 (Work)
Sat - cycled 70 miles at avg 13.5 mph. 5 hour 15 mins ride. Zone 2 to 5. Inc 6 consecutive climbs of Box Hill (200m) at between 5.5 and 8mph.
Sun - cycled 30 miles at 15mph. 2 hour ride on flat. Zone 3-5.
Total time in saddle on road: 9 hours 43 mins.
On turbo: 2 hours 10 mins.
Also - have found 2 nice training locations.
The inner circle of Regents park, a nice relatively flat 2.8 mile loop recommended by Andy. Good for weekday training, and it's on the way home.
And Box Hill - the steep side. It's a 200m climb with about 4 switchbacks looking down into the valley below - about as close to a col as I think I'll get in SE England. It takes 10 mins to climb, so 10x up that should be close to Toumlat, although I do get to rest in between which I won't in France.
Slept like a baby at the weekend. Thighs sore. Getting used to eating and drinking on the bike.
Wednesday - cycled 16.6 miles (Z2 to Z3) (8.3 miles x2). To work and back.
Training: 70 mins on turbo, 30 mins Z2, 30 mins Z3.
Thurs - cycled 8.5 miles. Z3/Z4 (Work)
1 hour turbo. 75-80 rpm. Z3 (av hr 145)
Fri - cycled 16.6 miles at 13mph Z3 (Work)
Sat - cycled 70 miles at avg 13.5 mph. 5 hour 15 mins ride. Zone 2 to 5. Inc 6 consecutive climbs of Box Hill (200m) at between 5.5 and 8mph.
Sun - cycled 30 miles at 15mph. 2 hour ride on flat. Zone 3-5.
Total time in saddle on road: 9 hours 43 mins.
On turbo: 2 hours 10 mins.
Also - have found 2 nice training locations.
The inner circle of Regents park, a nice relatively flat 2.8 mile loop recommended by Andy. Good for weekday training, and it's on the way home.
And Box Hill - the steep side. It's a 200m climb with about 4 switchbacks looking down into the valley below - about as close to a col as I think I'll get in SE England. It takes 10 mins to climb, so 10x up that should be close to Toumlat, although I do get to rest in between which I won't in France.
Slept like a baby at the weekend. Thighs sore. Getting used to eating and drinking on the bike.
Sunday, April 20, 2008
First week post brailsford
OK so here is what I did this week...
Tuesday -- before I read Dave's thing properly
1 hr 40 mins, 25.87 miles, average speed, average speed 15.7 mph, Elevation Gain +1,699ft
Zone 0 00:16:36
Zone 1 00:15:41
Zone 2 01:40:02
Zone 3 00:38:10
Zone 4 00:58:14
Zone 5 00:43:42
Wednesday - double session day
Part 1 AM on bike in gym - 45 mins with high rev blocks
Part 2 at PM the resevoir -- 50 minutes with 8 min intervals, 10/20 seconds high revs, normlal revs
(HR montor: 28 minutes in Z2 and 22 min in z5 -- nothing in between!! -- it is hard to do accurate HR training outside but this ride was about high revs not HR)
http://trail.motionbased.com/trail/activity/5444659
Thursday - One hour - Z3 on bike in gym
Friday - rest day, did nothing
Saturday - on bike in gym 2 hours zone 3. Revving from bottom of z3 to middle and top as dave described
Sunday - went on club ride, 3hrs 30mins, lots of Z2, 4 and 5 -- hills and some fast group riding
http://trail.motionbased.com/trail/activity/5444668
54.5 miles - average moving speed 15.6mph, 4000ft worth of climbs
Zone 0 00:16:36
Zone 1 00:17:42
Zone 2 01:40:55
Zone 3 00:37.49
Zone 4 00:51.30
Zone 5 00:47:53
Total time "in the shoes" this week = 9hrs 45 mins
(does in the shoes include the shoes you wear on a stationary bike?)
Next week in Kazakhstan from Tuesday but will aim to use hotel gym
Tuesday -- before I read Dave's thing properly
1 hr 40 mins, 25.87 miles, average speed, average speed 15.7 mph, Elevation Gain +1,699ft
Zone 0 00:16:36
Zone 1 00:15:41
Zone 2 01:40:02
Zone 3 00:38:10
Zone 4 00:58:14
Zone 5 00:43:42
Wednesday - double session day
Part 1 AM on bike in gym - 45 mins with high rev blocks
Part 2 at PM the resevoir -- 50 minutes with 8 min intervals, 10/20 seconds high revs, normlal revs
(HR montor: 28 minutes in Z2 and 22 min in z5 -- nothing in between!! -- it is hard to do accurate HR training outside but this ride was about high revs not HR)
http://trail.motionbased.com/trail/activity/5444659
Thursday - One hour - Z3 on bike in gym
Friday - rest day, did nothing
Saturday - on bike in gym 2 hours zone 3. Revving from bottom of z3 to middle and top as dave described
Sunday - went on club ride, 3hrs 30mins, lots of Z2, 4 and 5 -- hills and some fast group riding
http://trail.motionbased.com/trail/activity/5444668
54.5 miles - average moving speed 15.6mph, 4000ft worth of climbs
Zone 0 00:16:36
Zone 1 00:17:42
Zone 2 01:40:55
Zone 3 00:37.49
Zone 4 00:51.30
Zone 5 00:47:53
Total time "in the shoes" this week = 9hrs 45 mins
(does in the shoes include the shoes you wear on a stationary bike?)
Next week in Kazakhstan from Tuesday but will aim to use hotel gym
A week in the lives of....
Quick summary of the cycling I've done this week. First I have to apologise to Dave for being one session behind the rest -- here comes the excuse....had my dad's retirement party on thursday, they didn't allow me to leave early to go cycling. It's the truth!
April
Monday 14th -- recovering from Bias' 40th.
Tuesday 15th -- got me zones wrong, still, did 1 hour 40, moderate/hard intensity 10mins heavy resis/20 mins easy, nearly killed myself, HR was in deep red
Wednesday 16th -- 1 hour, sets of 8 minutes (10sec fast/20 sec recov) hr around 150
Thursday 17th -- no workout
Friday 18th -- 1 hour, 3min high revs/3min easy HR around 150/160
Saturday 19th -- Rest and had my bike checked
Sunday 20th -- 3 hours zone 2&4: 3 x 15 min high revs HR160/165, 45mins easy HR135
April
Monday 14th -- recovering from Bias' 40th.
Tuesday 15th -- got me zones wrong, still, did 1 hour 40, moderate/hard intensity 10mins heavy resis/20 mins easy, nearly killed myself, HR was in deep red
Wednesday 16th -- 1 hour, sets of 8 minutes (10sec fast/20 sec recov) hr around 150
Thursday 17th -- no workout
Friday 18th -- 1 hour, 3min high revs/3min easy HR around 150/160
Saturday 19th -- Rest and had my bike checked
Sunday 20th -- 3 hours zone 2&4: 3 x 15 min high revs HR160/165, 45mins easy HR135
Thursday, April 17, 2008
Sex, lies and handlebar tape
Not my latest training entry, but some background reading I'm doing to immerse myself in the world of pain Lard has just so eloquently described.
It's a biography (same title) of 5 times tour winner Jaques Anquetil. The bit that caught my eye so far was that when he was 19, he won an end of season time trial by cycling 76.8 mile at an average of 26.3 mph! That's an average! I fleetingly touch that speed for about 3 seconds going down a steep hill each day. Anyway lads and lasses - something to aim for.
Oh and he also had an affair with his friend's wife, who he then married. Then had an affair with her daughter, and carried on sleeping with them both in the same house for years, and had a child by her. He then had a child with his stepson's ex wife.
Up to you how inspiring you find that last bit.
It's a biography (same title) of 5 times tour winner Jaques Anquetil. The bit that caught my eye so far was that when he was 19, he won an end of season time trial by cycling 76.8 mile at an average of 26.3 mph! That's an average! I fleetingly touch that speed for about 3 seconds going down a steep hill each day. Anyway lads and lasses - something to aim for.
Oh and he also had an affair with his friend's wife, who he then married. Then had an affair with her daughter, and carried on sleeping with them both in the same house for years, and had a child by her. He then had a child with his stepson's ex wife.
Up to you how inspiring you find that last bit.
Wednesday, April 16, 2008
Dave and the entry of professionalism into our Etape
Since last weekend our preparations for the Etape the Tour have made a dramatic change: Cycling Dave (as we call him) has come into the picture as our personal trainer! And dear me, this guy doens't mock about! It's like being part of that war movie Full Metal Jacket, only Dave doesn't only say things like 'I'm gonna give you three seconds, exactly three fuckin' seconds, to wipe that stupid lookin' grin off your face or I will gouge out your eyeballs and skull-fuck you!' like that Sgt Hartman in the movie, I've got a funny feeling he actually will!!
When we innocently asked for his advice last weekend, he looked us in the eyes and asked us if we 'cunts' were serious about the etape and worth his time... Obviously, scared shitless as we were, we said yes! And there's no way back now.
While we thought, at the start of all this, that we could get away with doing a bit of cycling on a sunday morning and maybe drink a few pints less in preparation for the Etape, now we are involved in Dave's private military training camp. The roads are our killing fields, the bikes are our machine guns, I'm even listening to Slayer again on my iPod to fuel the adrenalin necessary to survive all this. My favourite song 'Reign in Blood' seems all about Dave these days!
Over the next three months our world will be that of Body Mass Indexes, the 6 (war)zones, surviving on fruit alone and checking the colour of our blood red piss every morning! Still, they say cycling is all about 'the Art of Suffering' and that you will learn to appreciate it at some point. There's no room for mercy anymore, we are becoming cyclists!
When we innocently asked for his advice last weekend, he looked us in the eyes and asked us if we 'cunts' were serious about the etape and worth his time... Obviously, scared shitless as we were, we said yes! And there's no way back now.
While we thought, at the start of all this, that we could get away with doing a bit of cycling on a sunday morning and maybe drink a few pints less in preparation for the Etape, now we are involved in Dave's private military training camp. The roads are our killing fields, the bikes are our machine guns, I'm even listening to Slayer again on my iPod to fuel the adrenalin necessary to survive all this. My favourite song 'Reign in Blood' seems all about Dave these days!
Over the next three months our world will be that of Body Mass Indexes, the 6 (war)zones, surviving on fruit alone and checking the colour of our blood red piss every morning! Still, they say cycling is all about 'the Art of Suffering' and that you will learn to appreciate it at some point. There's no room for mercy anymore, we are becoming cyclists!
Tuesday, April 8, 2008
We've been there
2 weeks after Malaga, I found some energy to put some photos online! As you probarly know I was stuck out there for 4 extra days cos Tatiana was having bad luck with her health. At the moment she is still not fully recovered from this and she is still hearing only through one ear. We are happy that we have made the right decision to not fly back on monday. Finally I took the airplane on friday and Tatiana took the bus to Bayonne, from there the thalys to NL in order to arrive after 4 days travelling!
Since this week I felt that I had to do something again, so this evening I went to the gym for some spinning for the first time since Malaga and I felt bad after 1 hour jumping on the bike. This made me realise that I that I need to pick up my trainingsschedule, therefore I promised myself to cycle home every friday afternoon from work, 65 kilometers. So far I still not believe that I can cycle 165 kilometers in a row!
So how are you doing?
Tuesday, March 25, 2008
malaga
So we are back (though one, Toine is still out there!)
More comments soon but in the meantime some stats for you......
Summary Data
Moving Time (h:m:s)
12:46:27
Distance (mi )
153.60
Moving Speed (mph)
12.0 avg.
44.8 max.
Elevation Gain (ft)
+20,558 / -20,456
Day One: http://trail.motionbased.com/trail/activity/5242212
Day Two: http://trail.motionbased.com/trail/activity/5242211
Day Three: http://trail.motionbased.com/trail/activity/5242210
More comments soon but in the meantime some stats for you......
Summary Data
Moving Time (h:m:s)
12:46:27
Distance (mi )
153.60
Moving Speed (mph)
12.0 avg.
44.8 max.
Elevation Gain (ft)
+20,558 / -20,456
Day One: http://trail.motionbased.com/trail/activity/5242212
Day Two: http://trail.motionbased.com/trail/activity/5242211
Day Three: http://trail.motionbased.com/trail/activity/5242210
Monday, March 24, 2008
London to Paris accomplished
Chaps
We made it! Almost three days of cycling, and we cycled up the champs elysee as promised. Worked out at around 175 miles, and we averaged 13.8 miles an hour. Which meant we actually spent under 13 hours actually moving in the saddle.
Both bikes rode like a dream, we were stars, stayed in some eclectic hotels, and did it all with just a rucksack on our backs. We had two punctures, it rained most of the time, and it even snowed, but it was still a great adventure. And hardly anything aches - which fingers crossed, bodes well. Next the hills.
Lots to discuss over beers.
We made it! Almost three days of cycling, and we cycled up the champs elysee as promised. Worked out at around 175 miles, and we averaged 13.8 miles an hour. Which meant we actually spent under 13 hours actually moving in the saddle.
Both bikes rode like a dream, we were stars, stayed in some eclectic hotels, and did it all with just a rucksack on our backs. We had two punctures, it rained most of the time, and it even snowed, but it was still a great adventure. And hardly anything aches - which fingers crossed, bodes well. Next the hills.
Lots to discuss over beers.
Sunday, March 16, 2008
Bike has arrived
Mes amies
Mon velo est arrive!
And it's beautiful - in the end it was really worth the wait. Have a look.
Today, I need to go out for our first ride in the rain, to stretch out the cables and ease it in before the ride to Paris next Friday.
Tuesday, March 11, 2008
Lazyness update
Basically I did nothing in the month of February, hardly even went to the gym. Today I did go out for four hours. Normally the ride would have been three hours but on the way back I was cycling in to a gale. Horrible. I dont think I have been that knackered for ages.
Pleased to hear you are out of the country Lard but dissapointed to read you are still keeping fit. Cant you just hang around the bar like normal people?
Anyway, thinking about next week and Malaga
Things to bring -- two spare inner tubes each, puncture repair kit, i'll bring a foot pump and a hand pump, bidon, sunglasses, helmet. I was thinking we should try three of four rides. From 40K on thursday and then maybe try 150K on the last day depending on the terrain and our legs. Talking of legs --- i'll be shaving mine this week!
We should take our time, lots of tea stops, the aim is to get miles under our belts and maybe try a few hills.. What do you think?
Toine, I hope you are as unfit as me.
The airline have lots of restrictions about how you can bring bikes so you should check before turning up to the airport.
Pleased to hear you are out of the country Lard but dissapointed to read you are still keeping fit. Cant you just hang around the bar like normal people?
Anyway, thinking about next week and Malaga
Things to bring -- two spare inner tubes each, puncture repair kit, i'll bring a foot pump and a hand pump, bidon, sunglasses, helmet. I was thinking we should try three of four rides. From 40K on thursday and then maybe try 150K on the last day depending on the terrain and our legs. Talking of legs --- i'll be shaving mine this week!
We should take our time, lots of tea stops, the aim is to get miles under our belts and maybe try a few hills.. What do you think?
Toine, I hope you are as unfit as me.
The airline have lots of restrictions about how you can bring bikes so you should check before turning up to the airport.
Tuesday, March 4, 2008
San Diego Stories
This one doesn't have anything to do with cycling, but who cares, this one is about the real life. I'm in San Diego with my friend Nils who's here attending a conference. Normally I'm the one doing conferences, this time I'm a 'cling-on',I've been told. Or, just hanging out in a 5-star hotel, spending my days by the pool, drinking corona's, going for fancy lunches, meeting up with the other cling-ons and crashing the conference parties at night. Could this be the meaning of life?
Just to ensure you that I'm still working hard on staying fit, I went to the hotel gym twice, I swim every day and tomorrow I'll be playing a bit of tennis with the local totty. I've also been riding a bike, but as you know, one with a big engine on it. We drove to L.A. last weekend, had a big night out in 'the otheroom' in Venice and are heading out to the dessert this weekend. Weather is great, nothing like riding down Sunset Boulevard on a sunny sunday morning. A few more relaxing days like this and I'm all set for the next trip: our Malaga training camp. First things first though, time to go to a cocktail party. Be good boys!
Just to ensure you that I'm still working hard on staying fit, I went to the hotel gym twice, I swim every day and tomorrow I'll be playing a bit of tennis with the local totty. I've also been riding a bike, but as you know, one with a big engine on it. We drove to L.A. last weekend, had a big night out in 'the otheroom' in Venice and are heading out to the dessert this weekend. Weather is great, nothing like riding down Sunset Boulevard on a sunny sunday morning. A few more relaxing days like this and I'm all set for the next trip: our Malaga training camp. First things first though, time to go to a cocktail party. Be good boys!
Tuesday, February 5, 2008
February Fall Back
My friends, I'm coping with a sudden and serious lack of motivation to get up on that bike again. I haven't gone beyond an hour and a half and only indoor so far (in the lounge to be exact), I've lost about 4 kilos (what's that about 8 pounds?)and my neck and shoulders keep getting irritated, even though I really focus on my position on that fucking thing. Well, at least I have a bike, right Matt?!
I've booked a trip to San Diego, California, next month. Going touring on a bike, but this time one with a big engine between my legs. No pedaling for me.
Anyway, the Malaga sun in March will get me motivated again. In the meantime, any words of wisdom and inspiration for me maybe? Anyone?
I've booked a trip to San Diego, California, next month. Going touring on a bike, but this time one with a big engine between my legs. No pedaling for me.
Anyway, the Malaga sun in March will get me motivated again. In the meantime, any words of wisdom and inspiration for me maybe? Anyone?
Sunday, February 3, 2008
Bike delayed
How annoying - my bike frame is delayed by at least a couple of weeks. There have been problems forging the titanium frames in Italy apparently, so now it won't be shipped over before at least the 8th of Feb. Then at least another week to build the bike. Andy, can you train for this thing in just 4 months?
Friday, January 25, 2008
London to Paris
Peeps - rather than the Malaga trip I think Catherine and I are going to cycle from London to Paris. I'm not sure I want to put my spanking new machine on a plane this early, and the London to Paris route is something we've wanted to do for a while. So if we can organise the days off at Easter, we'll be riding 300km from London to Newhaven, then Dieppe to Paris, with just rucksacks on our backs and credit cards in our pocket. Hope to ride up the Champs-Élysées on Easter Mon to catch the Eurostar home Tues. What daya think?
Saturday, January 19, 2008
Sunday, January 13, 2008
Malaga Details
Matt, this one is mostly for you I guess. Not sure whether you got my text, but we've booked flights to Malaga over Easter, a great test case halfway down the road to the Etape! Slavin, Adrienne, Ferris, Toine, Tatiana, the Gorila and myself will be there. Goes without saying you should be there too!
Goril and myself will be there from wednesday 19th - monday 24th,
the Slavins from thursday 20th - tuesday 25th
Toine and his francaise from friday 21st - monday 24th
The aim is of course to do 2/3 serious rides, no idea yet if we'll bring our own bikes but hopefully so. The Skarlund-family support our efforts and have donated their house for this trip, so we'll have a roof, some bedrooms, a few showers and most importantly a roof terrace with bbq. The ocean is about 1km away, so while we're wrecking are bodies on Southern Spains dessert-roads, the girls can mingle with the 80 year old English pensioners and local pensionados. Will put up some pics of the house and stuff later.
The village is called Almayate, close to Torre del Mar and about 20km away from Malaga. Nice little towns close by are Nerja, Frigiliana and if you English folks feel home sick, you can drive to Gibraltar, you practically own the place.
We'll have to rent a car, for the usual errands and so, Goril will take care of that.
Will start looking for routes to cycle soon, lets get on google earth!
Goril and myself will be there from wednesday 19th - monday 24th,
the Slavins from thursday 20th - tuesday 25th
Toine and his francaise from friday 21st - monday 24th
The aim is of course to do 2/3 serious rides, no idea yet if we'll bring our own bikes but hopefully so. The Skarlund-family support our efforts and have donated their house for this trip, so we'll have a roof, some bedrooms, a few showers and most importantly a roof terrace with bbq. The ocean is about 1km away, so while we're wrecking are bodies on Southern Spains dessert-roads, the girls can mingle with the 80 year old English pensioners and local pensionados. Will put up some pics of the house and stuff later.
The village is called Almayate, close to Torre del Mar and about 20km away from Malaga. Nice little towns close by are Nerja, Frigiliana and if you English folks feel home sick, you can drive to Gibraltar, you practically own the place.
We'll have to rent a car, for the usual errands and so, Goril will take care of that.
Will start looking for routes to cycle soon, lets get on google earth!
base miles
All you need is base miles. We just need to get out and clock up the miles and I dont think it matters what the quality of the miles is. Cycling to work, an hour during the week etc. You just have to have lots of base miles I reckon.
Horrible weather here in the UK today so no cycling with the club. I had a poor week and didnt get to the gym as all during the week. I did go for a ride yesterday which was OK. http://trail.motionbased.com/trail/activity/4764017
Today I'll try and gym it.
Anyway, have bought Malaga flights. I'm looking forward to that. March is still quite early in our training schedule but we should aim for three rides but nothing too mental.
Horrible weather here in the UK today so no cycling with the club. I had a poor week and didnt get to the gym as all during the week. I did go for a ride yesterday which was OK. http://trail.motionbased.com/trail/activity/4764017
Today I'll try and gym it.
Anyway, have bought Malaga flights. I'm looking forward to that. March is still quite early in our training schedule but we should aim for three rides but nothing too mental.
Thursday, January 10, 2008
Time is running
I would like to update you folks concerning my training-efforts so far, I have to admit till now I did not do that much. The only thing I did was dreaming to finish on the 6 of July!
So far I get a subscription of the gym to do some spinning and cycling on the roller, and thats it. I had an interview with the dietician, I am aiming to loose 8.5 kilos before the big day, but her conclusion was like "this is going to be very difficult". This all makes me frightened a bit, for sure this will be a good motivator! Sign me in for Malaga Lard.
This weekend I hope to manage a bike who can transfer my G-forces to the asphalt.
So far I get a subscription of the gym to do some spinning and cycling on the roller, and thats it. I had an interview with the dietician, I am aiming to loose 8.5 kilos before the big day, but her conclusion was like "this is going to be very difficult". This all makes me frightened a bit, for sure this will be a good motivator! Sign me in for Malaga Lard.
This weekend I hope to manage a bike who can transfer my G-forces to the asphalt.
Tips on bike position...
Lard - this is more an academic view than learnt through time on a bike. But it could either be you should adjust your bike, and your handlebars may be too low etc. To do that, you can add in a stack, a small ring that raises overall handlebar height by a few centimetres, or actually rotate your bars toward you a fraction, which raises them a little.
Either that or you're not riding in the correct position. Andy will know more I'm sure. But you should ride using your core muscles, so you arms are resting on the handlebars, but not actually taking any of your weight. If you're cruising, you should be able to lift them off the bars and not fall forward.
Also, there are 5 positions you can have your hands on the bars, perhaps you're riding in the aggressive climbing or sprint positions instead of siting up more for cruising?
I know all this cos I've been told it or read it in a book. So no idea how useful it actually is...
Either that or you're not riding in the correct position. Andy will know more I'm sure. But you should ride using your core muscles, so you arms are resting on the handlebars, but not actually taking any of your weight. If you're cruising, you should be able to lift them off the bars and not fall forward.
Also, there are 5 positions you can have your hands on the bars, perhaps you're riding in the aggressive climbing or sprint positions instead of siting up more for cruising?
I know all this cos I've been told it or read it in a book. So no idea how useful it actually is...
Positioning on bike
I'm in need of some serious tips for how to position myself on the bike. Did another hour indoor training last night and found it pretty hard, not just on the legs or lungs, but much more on my arms, wrists and hands! Can't be the idea of cycling?!
Not to mention the private area of course. So, what to do? How do you manage to sit still and relax your arms while going 50 miles an hour? And are there any cycling shorts with extra padding or what do you call it? I know that in the old days Tour du France cyclists used big sirloin steaks as an extra muscle on their saddle, but I'm sure they've come up with something more ingenious by now, right?
But what about the wrists? Is it just me or do you get a feel of what I'm moaning about? Advice my friends! Bring it on.
Not to mention the private area of course. So, what to do? How do you manage to sit still and relax your arms while going 50 miles an hour? And are there any cycling shorts with extra padding or what do you call it? I know that in the old days Tour du France cyclists used big sirloin steaks as an extra muscle on their saddle, but I'm sure they've come up with something more ingenious by now, right?
But what about the wrists? Is it just me or do you get a feel of what I'm moaning about? Advice my friends! Bring it on.
Monday, January 7, 2008
Spain Training Camp 20 - 23 March
Here's a thought - how about a 2day spring training session, close to Malaga in the south of Spain?
Schedule
Arriving thursday the 20th of March, cycling in the hills on friday and down the coastline on saturday, back on sunday the 23rd. Goril's parents have a lovely house in the village of Almayate and we are more than welcome to stay there. We can combine our hard work with BBQ's on the roof terrace and a swim in the sea. Wives are welcome too of course, as long as they prepare our food, do the massages and the occasional blow job therapy.
Investment
Tickets to Malaga from Holland are now around 300 euro's, not cheap, but then again, there are hardly any other costs involved there and Malaga is dirt cheap. Not sure about prices from the UK, but imagine similar.
How about it?
Schedule
Arriving thursday the 20th of March, cycling in the hills on friday and down the coastline on saturday, back on sunday the 23rd. Goril's parents have a lovely house in the village of Almayate and we are more than welcome to stay there. We can combine our hard work with BBQ's on the roof terrace and a swim in the sea. Wives are welcome too of course, as long as they prepare our food, do the massages and the occasional blow job therapy.
Investment
Tickets to Malaga from Holland are now around 300 euro's, not cheap, but then again, there are hardly any other costs involved there and Malaga is dirt cheap. Not sure about prices from the UK, but imagine similar.
How about it?
January Training
All this can be found at etape.org.uk but here are the January training tips
Training starts here….
It’s a new year! Training for the Etape starts here!
You may be regularly riding 90 miles a day over the mountains, or have only done 25 mile rides around the country lanes recently. You may be a racer, a time trailer, a triathlon rider ….. but we all have the same objectives .. to do well in the Etape du Tour!
Whatever your background you will have strengths and weaknesses. Between now and July you will need to build on your strengths, and improve in areas of weakness. Time trailers will be used to sustained effort, but maybe not to slipstreaming. Racers will need to learn to pace themselves over the long strenuous, mountainous courses. Cycle tourists may be used to long rides, but may need to work on speed.
I’m going to tackle all areas of training as the months go by – so hopefully there will be something for everybody!
Is it hard?.....
I’ve heard it said that this year’s Etape is easier than last year’s. True – last year’s Etape climbed half the height of Everest. However a race involving a 50 mile ride followed by a climb 25 miles long, rising over 5000 feet could not be described as easy, particularly when there is another tricky 3000 foot climb to follow!
Skills…
We will need a range of skills (yes I include myself in this!)
On the first flattish 50 miles economy of effort will be important, saving energy by good pacing and slipstreaming.
On the ascent of Tourmalet you will need to produce a high level of sustained power for over two hours, rather than for a few minutes. This will involve training in hill climbing, endurance and pacing.
On the descent of Tourmalet you will need to be proficient in safe descending.
On the ascent of Hautacam, you will need energy and power for the steeper sections, so your pacing, endurance and hill climbing abilities will all be called upon.
Training …
So it won’t be a walk over – even if you have to walk up the last bit of Tourmalet! However month by month I plan to take you through the training you will need in easy stages. We will be building our fitness (yes me too!) to the level needed for this great challenge!
January training
At last – the promised training hints! Find some enjoyable rides on those sunny weekends. If you are able to get a ride a few hours long, thaw out with a cup of tea in a café! Don’t forget those layers to keep you from freezing and those overshoes to keep your feet from frostbite. Watch out for ice on freezing days – breaking bones is all too easy. Build the length of your rides up - if you are currently doing 25 mile rides build up to 35 miles or 50 miles. If you are already doing 80 mile rides – congratulations!
Seek out a few Audaxes and Cyclosportives for later in the year, or contact me to join the Snowdonia trip or the Alpine trip.
If you only have half an hour or an hour of daylight free, try a higher intensity ride. Keep a diary of your achievements, recording average speeds and distances. This will come in useful later. In warmer weather, try a few local hills.
Dark Evenings
Dark evenings are a problem. There may be a floodlit cycle track near you which allows road bikes access on some evenings. This is ideal, because it allows excellent practice at slip streaming, and will give you a measure of your fitness level compared with others. It is good fun too! Palmer Park in Reading has such a track – let me know if you know any others!
The other favourite is the exercise bike down the gym, or a turbo trainer if you have one. This may be used for power training by cycling at 150 watts continuously, or 200 watts continuously. You will doubtless find that there is a power level where you get increasingly out of breath – but this is not the object of the exercise!
Fitness testing
If you are of a scientific turn of mind you might like to try a fitness test on a monthly basis. It won’t give you an absolute fitness level, but hopefully it will chart your improvement. The method is given on this web site (scroll down the index to “training” – you will see the fitness test method and calculator.
Have fun!
Training starts here….
It’s a new year! Training for the Etape starts here!
You may be regularly riding 90 miles a day over the mountains, or have only done 25 mile rides around the country lanes recently. You may be a racer, a time trailer, a triathlon rider ….. but we all have the same objectives .. to do well in the Etape du Tour!
Whatever your background you will have strengths and weaknesses. Between now and July you will need to build on your strengths, and improve in areas of weakness. Time trailers will be used to sustained effort, but maybe not to slipstreaming. Racers will need to learn to pace themselves over the long strenuous, mountainous courses. Cycle tourists may be used to long rides, but may need to work on speed.
I’m going to tackle all areas of training as the months go by – so hopefully there will be something for everybody!
Is it hard?.....
I’ve heard it said that this year’s Etape is easier than last year’s. True – last year’s Etape climbed half the height of Everest. However a race involving a 50 mile ride followed by a climb 25 miles long, rising over 5000 feet could not be described as easy, particularly when there is another tricky 3000 foot climb to follow!
Skills…
We will need a range of skills (yes I include myself in this!)
On the first flattish 50 miles economy of effort will be important, saving energy by good pacing and slipstreaming.
On the ascent of Tourmalet you will need to produce a high level of sustained power for over two hours, rather than for a few minutes. This will involve training in hill climbing, endurance and pacing.
On the descent of Tourmalet you will need to be proficient in safe descending.
On the ascent of Hautacam, you will need energy and power for the steeper sections, so your pacing, endurance and hill climbing abilities will all be called upon.
Training …
So it won’t be a walk over – even if you have to walk up the last bit of Tourmalet! However month by month I plan to take you through the training you will need in easy stages. We will be building our fitness (yes me too!) to the level needed for this great challenge!
January training
At last – the promised training hints! Find some enjoyable rides on those sunny weekends. If you are able to get a ride a few hours long, thaw out with a cup of tea in a café! Don’t forget those layers to keep you from freezing and those overshoes to keep your feet from frostbite. Watch out for ice on freezing days – breaking bones is all too easy. Build the length of your rides up - if you are currently doing 25 mile rides build up to 35 miles or 50 miles. If you are already doing 80 mile rides – congratulations!
Seek out a few Audaxes and Cyclosportives for later in the year, or contact me to join the Snowdonia trip or the Alpine trip.
If you only have half an hour or an hour of daylight free, try a higher intensity ride. Keep a diary of your achievements, recording average speeds and distances. This will come in useful later. In warmer weather, try a few local hills.
Dark Evenings
Dark evenings are a problem. There may be a floodlit cycle track near you which allows road bikes access on some evenings. This is ideal, because it allows excellent practice at slip streaming, and will give you a measure of your fitness level compared with others. It is good fun too! Palmer Park in Reading has such a track – let me know if you know any others!
The other favourite is the exercise bike down the gym, or a turbo trainer if you have one. This may be used for power training by cycling at 150 watts continuously, or 200 watts continuously. You will doubtless find that there is a power level where you get increasingly out of breath – but this is not the object of the exercise!
Fitness testing
If you are of a scientific turn of mind you might like to try a fitness test on a monthly basis. It won’t give you an absolute fitness level, but hopefully it will chart your improvement. The method is given on this web site (scroll down the index to “training” – you will see the fitness test method and calculator.
Have fun!
Sunday, January 6, 2008
Still talking, not doing
We'll done Andy on the 50 mile ride. And nice bike Lard. Both your hard training is inspirational - all I can do is talk about as I've been down with that norovirus bug these past few days.
Good to see you've gone Campy on your gear set Lard- a true European thoroughbred. I have too, apparently they are a little more reliable than Shimano's, though that's a bit like an Apple lover telling a PC person they've got the wrong computer - it's all personal preference. I prefer the hidden brake cables and the thumb gear change mechanism on the Campy.
I also went double compact rather than triple. But with a 29 tooth granny gear at the back just in case. We'll find out half way up the Toumlat if I need it and it works.
I also spent a while considering which turbo trainer to buy. Living in central London means there aren't many local evening rides, so I wanted a training tool I could do after work. Decided on the Kurt Kinetic, as it had better reviews than most others. We'll see when it arrives. As you can read, there's a lot I've still got to find out.
What have you gone for Lard? Andy - are you going to indulge in one or stick with proper riding and spin classes?
Good to see you've gone Campy on your gear set Lard- a true European thoroughbred. I have too, apparently they are a little more reliable than Shimano's, though that's a bit like an Apple lover telling a PC person they've got the wrong computer - it's all personal preference. I prefer the hidden brake cables and the thumb gear change mechanism on the Campy.
I also went double compact rather than triple. But with a 29 tooth granny gear at the back just in case. We'll find out half way up the Toumlat if I need it and it works.
I also spent a while considering which turbo trainer to buy. Living in central London means there aren't many local evening rides, so I wanted a training tool I could do after work. Decided on the Kurt Kinetic, as it had better reviews than most others. We'll see when it arrives. As you can read, there's a lot I've still got to find out.
What have you gone for Lard? Andy - are you going to indulge in one or stick with proper riding and spin classes?
The strange world of cycling clubs
Nice wheels Lard -- it looks great.
Anyway, I have been putting it off for ages but today I bit the bullet and went out with a cycling club. The Plymouth Corinthians to be precise, a club that has been going for more than 100 years! (when was the bicycle invented?)
Anyway, I turned up at this place they meet every Sunday. There was a group of around 25 people - all ages, shapes and sizes. Half the group split away after about 5 miles as they were off to do 60+ miles over the hills. I went off with the old timers who were just planning to do 50!
It went OK actually. There were a couple of stops for punctures and one tea stop but I did 52 miles -- only a few hills. I reckon it was about 3.5 hours of cycling.
I can confirm you do cycle much faster in a group. I am knackered though.
Anyway, I have been putting it off for ages but today I bit the bullet and went out with a cycling club. The Plymouth Corinthians to be precise, a club that has been going for more than 100 years! (when was the bicycle invented?)
Anyway, I turned up at this place they meet every Sunday. There was a group of around 25 people - all ages, shapes and sizes. Half the group split away after about 5 miles as they were off to do 60+ miles over the hills. I went off with the old timers who were just planning to do 50!
It went OK actually. There were a couple of stops for punctures and one tea stop but I did 52 miles -- only a few hills. I reckon it was about 3.5 hours of cycling.
I can confirm you do cycle much faster in a group. I am knackered though.
Friday, January 4, 2008
possible training events
I was thinking of entering this event http://www.dartmoorclassic.co.uk/ . I entered last year but didnt do it as it was dreadful weather (and I didnt do any training). Anyone interested in doing the 100 miles?
Lard, we should also organize one down in Grrls Malaga flat.
Lastly, we havent paid you yet. Think of it as the UK holding back on our contribution to the EU 'cos you dont let us have pigs lips in our sausages and make our bananas straight. I will be able to do it this week
Lard, we should also organize one down in Grrls Malaga flat.
Lastly, we havent paid you yet. Think of it as the UK holding back on our contribution to the EU 'cos you dont let us have pigs lips in our sausages and make our bananas straight. I will be able to do it this week
Wednesday, January 2, 2008
The Hunt
For any future members and readers of this blog, in the old days ' the hunt' as the Dr, Mattw and myself knew it, involved high heeled hairdressers in the Wessex House. In 2008, however, the hunt is all about cycling and getting ready for the Etape du Tour. Happy New Year to you too. I used to be good at hunting, but this is a completely different game. The hunt is no longer about long saturday nights and getting your nutsack emptied by the hungry women of the city, now it's about long sunday mornings on a bike getting your nutsack completely paralysed on a teeny tiny sadle! No more chasing easy women, we chase hardcore road miles now.
'Going ugly early' as our legendary friend Bias urged us to do, has been turned into ' getting up early' and what for? I don't know. I've been told we are to cycle 165 kms on a boiling hot summer's day in France, going from Pau to Hautacam, with the infamous Tourmalet waiting for us half way. I had to look it up too, but for all you interested readers, the Tourmalet is a mountain, with a 35 km-road leading up to it. And we're cycling it, just to warm up for another climb at the end after 150 kms!
It's 2008 and with tears in my eyes I remember the days where just mentioning the hunt would bring joy to my face. Tomorrow, the hunt enters a new era. Funny that the first thing I have to do tomorrow in preparation of the Etape is to get a medical exam by my doctor! Maybe this hunt is not that different from the old one after all.
'Going ugly early' as our legendary friend Bias urged us to do, has been turned into ' getting up early' and what for? I don't know. I've been told we are to cycle 165 kms on a boiling hot summer's day in France, going from Pau to Hautacam, with the infamous Tourmalet waiting for us half way. I had to look it up too, but for all you interested readers, the Tourmalet is a mountain, with a 35 km-road leading up to it. And we're cycling it, just to warm up for another climb at the end after 150 kms!
It's 2008 and with tears in my eyes I remember the days where just mentioning the hunt would bring joy to my face. Tomorrow, the hunt enters a new era. Funny that the first thing I have to do tomorrow in preparation of the Etape is to get a medical exam by my doctor! Maybe this hunt is not that different from the old one after all.
My first bike
Happy New year and all that.
The Bike is ordered, due in about 4 to 5 weeks. Then I'll hit the road.
Deciding on which bike was an education in itself. You'll see there is so much info online, and so many various opinions. Though after a while, you hone in and realise you've read all the reviews there are to read and there's nothing else out there bar random opinions on blog forums. So I read all there was to read and took the plunge. Bear in mind I'm a novice and have yet to ride in anger.
But here's what I learned and what I bought.
Two things seem key - the frame and the fit. Far more important than make, model, kit spec etc. Get those two right and you'll have a bike that fits your body and is efficient and comfortable, rather than one you are contorting into. Frame size is also very contingent on brand. You might not be a 54" on a Trek compared to a Bianchi for example.
Because of all that I ended up going for a Condor. This brand has a shop in London that sits you on a rig, and sizes you properly. The staff then recommend the correct sizing, and you order a bespoke bike to fit you. I went for a Moda. See here: http://www.condorcycles.com/moda.html
I spent far too much cash. Mainly cos I just really liked it, and if I'm going to do this thing, I want to do it properly. The Moda is a titanium bike, which means the frame is essentially a bike for life. More on bike details to come...
Now to arrange that docs certificate to ensure I can take on the Pyrenees
The Bike is ordered, due in about 4 to 5 weeks. Then I'll hit the road.
Deciding on which bike was an education in itself. You'll see there is so much info online, and so many various opinions. Though after a while, you hone in and realise you've read all the reviews there are to read and there's nothing else out there bar random opinions on blog forums. So I read all there was to read and took the plunge. Bear in mind I'm a novice and have yet to ride in anger.
But here's what I learned and what I bought.
Two things seem key - the frame and the fit. Far more important than make, model, kit spec etc. Get those two right and you'll have a bike that fits your body and is efficient and comfortable, rather than one you are contorting into. Frame size is also very contingent on brand. You might not be a 54" on a Trek compared to a Bianchi for example.
Because of all that I ended up going for a Condor. This brand has a shop in London that sits you on a rig, and sizes you properly. The staff then recommend the correct sizing, and you order a bespoke bike to fit you. I went for a Moda. See here: http://www.condorcycles.com/moda.html
I spent far too much cash. Mainly cos I just really liked it, and if I'm going to do this thing, I want to do it properly. The Moda is a titanium bike, which means the frame is essentially a bike for life. More on bike details to come...
Now to arrange that docs certificate to ensure I can take on the Pyrenees
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