Physiologically ill-suited?

If I wanted to get good at tennis or golf the first thing I would probably do is get some tennis or golf lessons from an experienced coach. This seems to be an obvious and natural course of action. Why not do it with cycling then?

So I was interested to read on Bike Radar today an article about coaching. The case study #1 caught my attention about 32 year old Phil Montgomery. Phil says, “My goal was to ride La Marmotte but after a fitness test Marc [his coach] discovered that physiologically I wasn’t best suited to this type of event". It intrigues me what it was about Phil's physiology that led his coach to draw that conclusion. If I get some coaching, which I am tempted to do because I am seriously concerned about my snail-like pace up hills, will the coach say "forget the Etape, do time-trials"?

A finger of fudge is just enough...

First time out on the Sunday club ride today. I was warned that it would be quick and little mercy would be shown but although the group was a fraction of that on the Saturday ride (about 8 compared to about 60) I did get some lucky breaks that helped me keep up. Just.

Again on the hills my lack of pace showed all too early and I was soon puffing and panting on my own while the others just seemed to attack. I was out of my depth here really and it's probably fair to say my appearance on a Sunday ride came a little too early in my cycling career. Away from the significant hills I felt pretty good though and enjoyed being in the group.

There were 2 or 3 stops; 1 for a puncture and a couple for loo breaks and these should have given me a chance for a breather. Problem was these usually came after a hill so by the time I got to the group they were ready to leave so no respite for me. The final stop came at what I would guess was their halfway point and I got caught out filling my water bottle as they headed off again. I saw which way they went but I was too slow (for one thing I was trying to unwrap a Finger of Fudge wearing gloves - impossible while riding and even the teeth wouldn't break that wrapper!) and I lost them/they lost me.

So I made my own way home which was cool. I could go at my own pace and didn't have to keep scrambling to hang on to someone's wheel.

Not a bad weekend all in all I suppose: 109km (67.7 miles) today in around 4 hours 20mins and 60km (37.3 miles) yesterday. Lots of climbing which was good, today being 1215m of elevation. I saw that Lance twittered yesterday, "#feelingoldtoday". I know the feeling dude.

Best laid plans

To varying degrees everyone I know seems to suffer from a touch of OCD or at least irrational behaviour. I just might have it worse than others and here's my confessional; maybe it will be therapeutic. I will push the front door about 10 times to make sure it is closed. When I get a glass or cup out of the cupboard (that's already been through the dishwasher) I will wash it before using it. Even if my wife rinses it before my eyes and hands it to me, much to her amusement, I will wash it again. If I have to open a door at work I try to open it by using the part of the handle that I calculate the least number of other people would have touched. This also usually involves pinching the handle between the tips of 2 fingers right at the very top so I can open it with the least amount of my skin making contact. We have a set of Spanish coffee mugs that either say mañana, tarde or noche (morning, afternoon, night). I can only drink from the mañana one in the morning, the tarde one in the afternoon... Give me a coffee in the morning in the noche mug and you're in for a big sulk.

So why am I exposing myself (well that's another story! Ed <-- future employers: this bit is a joke!) like this? Well since I took up cycling as a sport I've noticed I behave totally irrationally when getting ready to go out for a ride. Want to race me up the Tourmalet? I concede - you win. Fancy a faffing competition? Your ass is mine (well that's another story! Ed <-- future employers: this means 'I will beat you easily' not... well you know).

This morning I planned to do the following: go out for around 2 1/2 to 3 hours and then loop back to join the club ride as usual. This should have given me about 6 hours total riding time by the time I got home. So, up at 6am, dress, take trousers off again (they were inside out), wake wife to ask her where the cereal is (sorry guapa), eat bowl of cereal, make and drink coffee, pack energy bar and a gel, rinse already clean water bottle, fill water bottle, empty water bottle, fill water bottle, add energy powder to water bottle, go through bike check (this usually involves banging the wheels to ensure they are attached properly and squeezing the tyres), pack saddle bag, unpack saddle bag, switch to other saddle bag, realise other saddle bag's attachment is broken, switch back to the first saddle bag, stuff waterproof jacket into back pocket, take it out again...

I think you've got the picture now if you haven't stopped reading already. I eventually managed to faff for over an hour and didn't leave the house until 7.15. I then stuck to my original plan and crossed the border into Surrey to try a different route and completely miscalculated how long it would take me to get back to Crystal Palace. In my hurry to make the start I missed the turning to one of the meeting points and ended up so close to my house I decided to call it a day. Gutted.

Oh well, another lesson learnt: in future I will prepare the night before a long ride. It might help me get out of the house quicker, or maybe not...

But, Mousie, thou art no thy lane,
In proving foresight may be vain;
The best-laid schemes o' mice an 'men
Gang aft agley,
An'lea'e us nought but grief an' pain,
For promis'd joy!

It's not about the bike

The Focus was getting a bit cheesed off with sitting around looking pretty so I took it out for a spin today for the first time. I'm very happy with it indeed. I found it to be very comfortable, handled well and easy to ride. The Ultegra group is excellent, very smooth and breaking was superb. The best thing about it compared to the Trek winter bike is it is very responsive when you apply power and I definitely found myself accelerating quicker and holding that speed easier. At the end of the ride I did take it up our local Marie-Blanque (okay, it's nothing like Marie-Blanque but indulge me for a second) and for the first time I managed to stay in the saddle all the way up although I needed bottom gear.

As enjoyable as it was to ride, it didn't make me feel, "oooh, this is soooo much easier now, the Etape will be a doddle on this". I know I have to work on my power because climbing hills is my biggest weakness. On flattish terrain I do all right on the club ride but hit a hill and it's not long before I'm up the back of the group.

16 training weeks until the Etape

This week's totals:

• Road cycling: 9 hours
• Gym - weight training/core: 1 hour
• Gym - interval training (rowing/spin bike): 2 hours

The TCTP has fallen by the wayside. I just failed to align properly with this program although I am sure some aspects of my training converge with it. I did buy Joe Friel's Cyclist's Training Bible which I am engrossed in. According to this, if I trained like a cat 3 rider for example I should be looking at averaging at least 11 hours on the road each week. That should be a realistic target soon.

Cosmic

Eh?

Inspirational people: vacancy filled

When I posted my 2nd entry on this blog about inspirational people I mentioned my friend Rich rd Hoyl nd who with St v Co was about to row across the Atlantic in a little 2 man rowing boat called No Fear. Well today has been quite emotional because we got news that they had finished and made land in Antigua. I am in awe of what they have achieved.

The very first time I met Rich rd all I really knew about him was that he cycled 25 miles each way to our office and that was impressive enough. We got chatting and he told me about his Atlantic rowing challenge which I knew someone at work was doing but I didn't know it was him. I rather cheesily said, "ah, yes, you're a legend" and he laughed. Legend status now truly earned I think. Just an extraordinary demonstration of human endurance which it would be impossible to understand without actually experiencing it.

Every time I need to head out to get the miles in and I'm feeling a bit knackered or the weather is a bit rubbish I must remember Rich and Steve in No Fear for 76 days slogging away, separated from loved ones and life's luxuries - all to realise their dream.

Here's the press release:

NO FEAR CROSSES THE FINISH LINE @ 0843 UTC 23 Mar 2010 16:12 GMT
St ph n Co and Rich rd Hoyl nd on boat No Fear completed the Atlantic Rowing Race 2009 on Monday 22 March 2010. They crossed the finish line at 8:43 UTC giving them a race time of 76 days 5 hours and 13 minutes and with it secured 14 position overall and 10 in the pair's class.

During the first 2 weeks No Fear were right up at the front end of the fleet, but as the poor weather took hold across the Atlantic they gradually fell back into the middle of the chasing pack. They regularly reported the continued affect that the adverse weather was having on morale, but despite this continued on towards their goal. Throughout the race they were fortunate enough to see fellow rowers and were in phone contact with others to regularly lift themselves and their competitors.

Just before making land in their final oceanic blog the two rowers paid tribute to all the help and support they have received from many people over the last 3 years and during the race itself. However, all the accolades must go the rowers themselves who for 76 days put themselves at the mercy of the Atlantic Ocean and ultimately came out winners. Well done St ph n and Rich rd and congratulations on your successful voyage.

Yo Adrian

BBC Etape 2008

This vid is new to me although it's been around for a while it seems. The first time I've seen footage of the registration day and the start. Also it brings home the brutality of the broom wagon...

More spills than thrills

Five minutes from home this morning the skies opened and one of many drenchings set the scene for a pretty rough morning on the bike. The good: 3 1/2 hours riding with over 850m of elevation, meeting some more lovely people at the club including another brave soul who will take on the Tourmalet this year. The bad: crappy weather, potholes, idiotic car drivers and my first decent crash.

A moments lost concentration at the bottom of a steep hill found me smashing into a deep pothole and being thrown from the bike. I'm glad I was wearing my helmet because the headache I've had since could have been a lot worse without it. Apart from that all I've ended up with are a few grazes, bruises and some ruined kit. The other riders were really good about it and as it turned out I wasn't the only one on the ride to take a tumble today. Oh well, that's got it out of the way I suppose and it's all character building.

I just can't wait for some nice weather and getting out for a long ride on some good roads. The new machine is staying in the dry until things improve.

17 training weeks until the Etape

Not enough hours out on the road this week. Pressure of work and family naturally makes this a difficult balancing act but as the days lengthen this is going to be an easier problem to solve.

• Road cycling: 10 hours
• Gym - Weights/core: 2 hours
• Gym - Intervals (row/spin bike): 1 hour

The new bike is fully dressed with pedals and bottle cages and I've done the bike fit as recommended by Alec. This means I have actually sat on it for the first time and I am relieved to say it just feels perfect. Paradoxically on the Trek I feel both a tiny bit overstretched and the handlebars are too high. The Focus has a more compact geometry so the reach is spot on even though the seat tube is 2.5cm longer: this feel like a far racier position so I hope it is comfortable for long rides and at the moment all looks promising. Hopefully the weekend will bring some finer weather than today's drizzle and I will give it a test spin.

Come and have a go if you think you're hard enough

I'm loving reading about Dan Jarman's training camp in the Pyrenees. It's calling me, I need to go, I want to go over there and try some of these climbs now!! Maybe one day soon. Sitting at work today dreaming about all this I had a look at the Pyractif website which is the company he has arranged his camp with. 'Great road climbs of the Pyrenees' is a good table of all the major cols and their relative challenges. I liked the narrative....

Aubisque (West) : "The climbers side. A real tester."

Azet: "A twisting, wriggling, helter-skelter of a climb..."

Crouzette: "Truly nasty"

Hospice de France: "Never heard of it? Ride it and you'll never forget it"

Marie Blanque: "Just keeps getting steeper.... a real toughie"

Tourmalet: "...come and have a go if you think you're hard enough"

Inside Team Sky

Pretty cool film if you haven't seen it already.

Ich bin ein cyclist

Before this weekend had I been introduced to someone as a cyclist, as in, "allow me to introduce Andrew - he's a cyclist", I would have looked bashfully down to the floor and said something like, "well I don't know about that, I do ride bikes but I don't think I qualify as a cyclist". Well this weekend I think I can look the world in the eye and call myself a cyclist.

Had a great ride out with the club yesterday. It was a really good workout with a great group. Close to the finish I took a detour with one of the established riders to tackle a 20% incline. A real leg burner at the end of the ride but good experience for the Fred Whitton. Today I went out on my own for a spin round and I did some of the club ride in reverse tackling a 24% incline on the way out. This was unbelievably hard and I really struggled to stay upright but I got to the top, heart pounding. Chains are strong aren't they?! I'm surprised mine didn't snap. A nice sunny day but a strong headwind coming back made it tough.

Total ride time for the weekend was 5 1/2 hours. I didn't get to christen the new bike because I didn't get the pedals organised. Oh well, there's always next week and I did notice that the club riders still seem to be on winter bikes so I don't feel too bad.

The Greatest Show on Earth

This series is on You Tube. Some amazing footage. Utter chaos in this one. The crowds just seem to me to be out of control and all the local lunatics shouting, spraying and pushing the riders looks quite scary. Had to laugh at the bloke who falls over at about 2:28.

18 training weeks until the Etape

I just spent an hour doing weights and core training in the gym today. Looking back over the week it's not been too bad but I need to get some long rides in before the Fred Whitton which is only 8 weeks away.

So for the week:

• Cycling time (incl 45 mins intervals on spin bike): 11.25 hours
• Running distance: 5.6 miles
• Weights, rowing, core work in gym: 2 hours

Thursday ride and run

• 45km commuting cycle
• 5.6 mile lunchtime run

Focus.bike.porn

Dumb pedals question...your help needed

I'm amongst friends so I can ask possibly the dumbest question possible ;-)

I will need pedals for the new bike. So on my Trek I have Mavic Race pedals (similar to these I suppose) and my cycling shoes are Mavic. So I can use my Mavic shoes on both bikes does this mean I have to buy another set of Mavic Race pedals or can I buy another brand?

Tuesday - the sore knees workout

• 45km cycle commute: pushed hard this morning going in and cracked the journey in 50 minutes. Considering commuting by train takes a minimum of 1:05 door-to-door it's not bad going.
• Gym spin bike: 45 minutes including 3x8min SS
• 10 minutes core exercises

Sore knees tonight which I do get when I push hard on the fixed gear. Running 42x16 so not too hard a gear but it's still a bit of a grind.

Rest day tomorrow and I feel my body is telling me I need it. = wimp.

Weapon of choice

Well the analysing and agonising is over. I've finally ordered the machine that will accompany me on the Etape and other adventures. I went for the Focus Cayo Expert which was never on the radar at all but I was swayed by a few things this weekend.

Firstly, I rode with someone on Saturday who had one and I liked the look of it and was surprised it was in my price range. Secondly my work situation is a bit precarious so I was persuaded to modify my 'ambitions' (read get real). It is true I had started looking at the Madone at around £1600, then what I could get for £2000 and then for £2500...Thirdly, Wiggle had a 15% reduction in prices for the weekend.

So for just under £1500 I picked up a bike which is "a little firm for sportives but fun for faster riding" (quote Cycling Plus 'Bike of the Year' where the Cayo scored 8/10). I might regret ignoring that comment but I will get a super light bike at under 8kg, Shimano Ultegra (50/34 11-28) and the Mavic Aksium wheels which I could always upgrade if the work situation improves. I'm quite looking forward to getting it now although it is nerve-racking buying a bike without sitting on it or test riding it first.

Monday training

• Concept2 row 5 x 500m all under 1:50 with 1 min rest between sets
• 35 mins various bodyweight exercises incl core work
• 45km cycle - really trying to turn this commute into a good workout and it will probably become more useful than the gym time

Easy Sunday

90 minutes spinning away out on the fixed gear today. Apart from some climbing repeats in the first half hour it was all easy going just enjoying the sunshine.

Marie-Blanque vid

A different look to the Etape 2010 recon with Mike Cotty again. The Col de Marie-Blanque is 'just' a cat 1 climb, should be a breeze (inserts wink). He must have had a rest before doing that piece to the car at the end - he didn't seem out of breath at all but I felt tired just watching it.

Must put the Quebrantahuesos on the to-do list.

Col de Crystal Palace

3 hours on the road this morning including the Saturday club ride. It didn't start off too well; the ascent of what will be known henceforth as the Col de Crystal Palace (from the Eden Park side) sapped my energy even before I'd met up with the club. Anyway I had time to quickly eat a banana and gulp some drink before we started and when we split up into our groups I was determined on not making the same mistake as last week. So determined was I in fact that not only did I end up in the last group but I was the last rider too. For the first couple of kilometres to be honest the pace was tough enough and this shocked me a bit. I was breathing quite hard and thinking - why the hell am I struggling like this?

Now what happened next is interesting to me. I have been 'training' for a long time and I feel like I put in a lot of effort in the gym. The thing is, most of the time I am trying to lose weight so quite often I am running on a calorie deficit. If I train early morning I will often do this on an empty stomach. Cycling has different fuelling demands I think and it's quite tricky to get right. So about 30 minutes before I got on the bike this morning I had some bran flakes, raisins, milk and a banana. It's fair to say by the time I was climbing the Col de Crystal Palace I was under-fuelled and this probably continued until my old body had time to process the breakfast. Was this why I started off in the first hour feeling so short of power, so tired? Because, after a while with my group I found myself up at the front. Then when there was some delay with another rider we slowed quite considerably, hit a hill and I got a burst of energy from somewhere so cheekily kicked into it hard thinking I would wait for them on the other side. Then I saw another rider a few hundred meters ahead who I eventually passed and then to my surprise I caught the group ahead. They must have stopped at some point which allowed me to catch them but it was quite good seeing some familiar faces from last week. The pace wasn't as hot as last week but we really got some great speed up at times and I stayed with them often in the middle which is just a fantastic feeling - totally thrilling.

So a super ride today, I thoroughly enjoyed it. Again I've learned something else: it's going to be critically important come Etape day, or for the other sportives I am doing, to get my fuelling right.

End of another training week...

...but a new one starts tomorrow. Today's effort:

• 50 minutes weight training & core exercises
• 47km cycling commute - bit longer than usual due to a diversion. Rode home as hard as I could traffic permitting.

Other things:

• Weighed myself tonight just so I can set the pattern of weighing myself fortnightly on the same day. 85.2kg is the lightest I've been in many years. In fact a year ago this month I was 97kg.
• I wasn't on my trusty fixie today as I took my Trek in for a service. I fell off right outside London Bridge station as I didn't clip out quick enough. Would have looked amusing on the CCTV and I'm sure a few commuters enjoyed it. Another cyclist hearing the crash turned round and said, "don't worry mate we've all done it". Too true and nice of him to say so.

New competitor program

I will try to stick to my strategy of using the Time Crunched workouts but I know it's not always going to be easy to fit in. In an attempt to try and converge with the TCTP today I did one of the workouts from the New Competitor program albeit on the spin bike.

• 50 mins EM with 3x8 SS (it should have been 60 minutes but I just reduced the warm-up time and RBI)

EM = Endurance miles

SS = Steady state intervals

RBI = Rest between intervals

Etape - simples

I created a simple (simplistic!) model of the Etape route. Dead easy. Roughly 50km of major climbing, 30km of descending and the rest flat. Work out the average speed for the three disciplines and hey presto we've got a predicted finishing time. If only it was that easy.

Here's a link to the Excel file if you want to have a play - don't worry, there should not be any macros in the file. If you don't have Excel I might be able to save in Google's spreadsheet format but not sure if the slider controls will work.

*Update

Just another way of looking at it: if the Tourmalet is a 2 hour slog and roughly 20km then here's a table of the required avg speed (up to the start of the Tourmalet climb) in order to hit the overall target time.

Tuesday gym & cycle

I will be cycling to work less often now, maybe 2-3 days per week, so thought I'd include it when I do in my training log. After all, it is far enough to contribute to my fitness (and tiredness).

• Cycle 45km
• 40 mins weight training and core exercises
• 15 mins heavy punch bag

Run, Row, Ride #2

Today I did the 3km version of the latest gym challenge. Mummy it hurt. 32:06 so well inside the 33:33 benchmark. A very intense half hour which I would not repeat too often.