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!
Sunday, January 13, 2008
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!
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