7 training weeks until the Etape

OK, maybe not 7 weeks of training but I'll do what I can over that time to get faster/fitter/finner. It would be interesting to know how much of the time I spend training actually means a measurable improvement. One thing I know is that training to lose weight is so much easier than training to improve athletic performance. I lost 10kg in recent times mostly through weight/kettlebell training with a small amount of running and rowing thrown in. On reflection that was easy compared with trying to get faster on climbs or building endurance.

There was a good piece in Cycling Weekly recently on Graham Obree. I couldn't find my copy to quote him here but I did find a very similar article on the web via http://velocitynation.com. OK he was training for the 1 hour record not 180km in the Pyrenees but I like his simple approach to training:

• A couple of all out efforts a week ONLY if he felt good enough to go all out
• Strength work - not squats but riding big gears over hills
• Actual training - rides the bike everyday but only about 4 hours per week qualifies as training: "there's no point doing a whole pile of training if it'll be substandard"
• "Did you use an HR monitor..?". "No. What I had was the best cycling body monitoring computer ever invented - the cerebral cortex".

This week has not contained any long rides but I've worked quite hard in the gym. Dare I say I feel quite satisfied (for once!) but how much will this help me on the Tourmalet who knows...

• Sunday: Kettlebells
• Monday: Sufferfest Downward Spiral. Full video. Plus 43km cycle commute ridden hard.
• Tuesday: Deadlifts, pull-ups, 30 mins core specific work, heavy bag 5x2 min rounds, row 16 mins HR at 150-160, 43km cycle commute hard in the morning, easy at night
• Wednesday: Gym brick session pushing very hard - 2km run / 5km bike, 1.5km run / 4km bike, 1km run / 3km bike. Plus 47km commute ridden hard (forgot mobile!)
• Thursday: 30 mins rowing. Lower weights circuit high reps with little rest and core specific work.
• Friday: Rest

Despite some good days and some bad (naughty) days, my weight seems steady at about 85kg. With some discipline in my diet I will hit my target of 82kg in the next 3 weeks. Watch this space.

Bicycle parking tower

I'm very lucky that the company I'm currently doing some work for has a secure bike room in the basement. This good fortune is tempered slightly by the fact that the bike has been scratched and scuffed by inconsiderate others who are less than careful when racking their steeds. Bizarrely a couple of weeks ago I collected my bike at home time and I noticed that the front dust cap was missing, the front tyre was a little flat and it was in a gear I just wouldn't have been in when I arrived in the morning. It wasn't chained up so I don't know if someone took it for a cheeky spin throughout the day but now I lock it.

I've been amazed this past week at some of the beautiful (and obviously brand new) bikes that others have left down there. A Pinarello, a Wilier and a stunning BMC are the most recent additions.

I'm not sure I would trust my best bike to this robot but this is a very cool and clever use of technology...

Kettlebells

I was awake this morning at 3.30 and thinking if I should just stay up and do the King of the Downs. As it turned out I ended up going back to bed and then getting up a few hours later and eating a fatty Sunday fry-up. Not good.

I hate not training, or to be more accurate, missing the chance to put in some miles. This weekend however the weather has been beautiful and it's been nice to muck about in the garden with the boys. Garden games didn't quite do it in the end though and KotD guilt set in so I started to do a few kettlebell sets in between the badminton, tennis and football. I so regret not spending more time on kettlebell training lately. I can't offer much in the way of cycling training advice but I do know kettlebell training really helped me strengthen my core and this in turn helped with other aspects of my training.

I know there are some blogging comrades here who have seen the light and I'd recommend it to anyone.

Some useful links:

http://www.dragondoor.com/

http://www.mikemahler.com/

http://www.fullkontact.com/

http://www.youtube.com/watch?v=fNaoELYlLfw

Steve Cotter is just about the tops:

8 training weeks until the Etape

I was going to wait until June to pick this up again but I just had to say it - 8 WEEKS TO GO! Not far off is it? The more I read about the Etape the more I am aching to get started.

Having completed 2 sportives I will allow myself confidence that I can indeed cycle for 8-9 hours and cover 100+ miles. There are 2 Etape factors that I haven't catered for yet though:

1) The heat (if it is a hot day).

2) The length of the climbs. The Etape du Dales had some long climbs but not as long as we will face in the Pyrenees.

On Sunday I am supposed to be doing the King of the Downs sportive (although my paid entry has been lost due to a system error!) but I'm undecided. Looking at the forecast it might be a good chance to experience (1) but the climbing looks to be more like the EdD or the FW rather than the Etape and I can ride those roads anytime as they are close by. We'll see if I can wangle another day of non-family time to spend on the bike but it's unlikely.

This week I've felt surprisingly good. Monday I was drained after the EdD, stiff as hell. Nobody told me my arms would ache as much as my legs! Tuesday though I did loads of cardio in the gym (rowing, cycling, running) + core work. Wednesday I cycled into work, ran 5.5 miles at lunchtime in the sunshine and then cycled home hard. Thursday another cycle and a great gym session of front squats, deadlifts + core specific work. Today I've rested with an eye on Sunday's event.

2 Days on Ventoux

This might be recycled from the mag but it popped up on BikeRadar today.

Two days on Ventoux. Fascinating reading.

Chris Boardman Etape top tips

Full article here in the Telegraph:

1 Train, train and train some more

2 Practise seated climbing

3 Good shorts and chamois cream

4 Pace yourself

5 Eat and drink little and often

6 Lower gears

7 Make use of the groups

8 Sunscreen and a cape

9 Do it in company

10 Post-race plans

Just passing by

When I've been on the club rides there has been a familiar pattern. Hit a hill riding strongly and 99.9% of the time the rest of the group that I'm out with will quickly pass by inducing a kind of panic in me. The sense of panic in this case is an emotion constructed of embarrassment, failure, frustration, anger and a heavy dose of self-loathing.

One good thing about doing sportives though is that due to the high numbers of other riders it's pointless panicking when you are passed - I mean, logic takes over and you realise that out of a 1000 people the odds are that a lot of them will be quicker than you.

So on Sunday for example I got quite used to being passed, and not just on the hills. It was even quite interesting noting who was going by. I was passed by a bloke who was cycling with no hands and seemed to be looking for some info on his Blackberry. I was passed by a tandem going up one of the steep hills (I don't know why I think I should be quicker than a tandem). I was passed by someone who wasn't even in the race: he had no number, no helmet and a heavy bike with mudguards.

On one of the steep climbs I was going painfully slowly - I think the Garmin showed I was at about 4 or 5km/h max and my cadence was at about 12 - when I could hear what I first thought was a horse trotting behind me. I sped up a bit but the hoof steps came closer and I thought, "sh*t it's a ram or something chasing me - I'm gonna get butted for shouting at that lamb earlier". I couldn't go any faster and when I looked fearfully to the left where the noise now was the beast started to pass me. It was a bloke running in his cleats pushing his bike up the climb faster than I was riding. Cheeky git.

Fred Whitton vs Etape du Dales

Ummm, the Fred and the Etape du Dales. I like them both but which one is better? There is only one way to find out. FIGHT!

-Administration-

FW 10

Personal and efficient. When I moved house I sent them a change of address and they responded immediately. I sent them an email after the event and again I got a quick reply. They put the results up on their website on the day.

EdD 8

Entries are made online through the SiEntries system which is easy enough to use. The website could do with updating but they were unlucky as it seems they had a malicious attack on their website a few days before the event. I haven't seen the results on the website yet.

-On the day organisation-

FW 9

It was good that you could register the day before. That made it easy to get started on race day. Marshalling was excellent supported by the police. One roundabout didn't seem to have an arrow. The food at the end was tremendous (great cakes!).

EdD 9

Busy on the race morning due to everyone registering and starting. They were well organised though and it only took 10 minutes or so to get started. The route was well signed and marshalled at key points. I don't think the police got involved. There was quite a queue for food so I didn't get any but I am sure it was great. I did get a T-shirt!

-Checkpoints-

FW 9

2 checkpoints. Dibbing in was easy. Food and drinks well stocked.

EdD 9

4 checkpoints. I thought in one way this was an inconvenience and a bit excessive but it did provide an extra opportunity to refuel and get help. The timing tag was tricky to find as it was round my neck and took a bit of digging to retrieve.

-Support (local or friends/family of riders)-

FW 10

The closest I will come to the TdF feeling. Good crowds on the climbs shouting encouragement; Children really getting involved; a bagpiper at one point; vehicle drivers very considerate - I really felt like the local community embraced the event.

EdD 7

Not a lot of support out on the course, mind you the weather wasn't great so I can't blame people. I am sad to say I did see some very aggressive driving with drivers impatient to get round groups.

-Location-

FW 10

Stunning. I'm not very well traveled but this must rate as one of the most beautiful places on earth.

EdD 10

Stunning. See comment for Fred.

-Road surfaces-

FW 7

Very rough in places. One descent was very rutted and I'm surprised the bike didn't disintegrate because it was vibrating so violently.

EdD 10

Very good. Can't say I noticed too much wrong although there were so many cattle grids and one little stream to spin across (I liked that bit!)

-Climbing-

FW 10

Garmin shows 3598m total. Hardknott is the only hill I have had to walk since I got a bike with gears (at the end of Jan this year). The thing is that Hardknott starts when you have about 95 miles in the legs. The climbing doesn't stop until about 2 miles from the finish. It has the long drag of Kirkstone and the severity of Hardknott/Honister.

EdD 9.5

Garmin shows 3334m total. Long climbs that really do go on and on and on. Coal Road is a beast. A great challenge and I am just pleased that I managed to ride all the way.

-Descending-

FW 7

Like being thrown off the side of a mountain. Usually terrifyingly steep with brakes needed from the top. Not much fun for me. My highest speed was 59.5km/h (thanks to the brakes).

EdD 10

Thrilling and fast. Highest speed 64km/h

-Difficulty rating-

FW 10

Very hard and the extreme of Hardknott at the end is so cruel (but I like it!). The climbing starts within a mile of the start continues right to the very end. I'll be back I hope to do better.

EdD 9.5

Very hard. Looking back at the Garmin it seems the first 30km is more or less all climbing to varying degrees. The wind was an added factor on the day. There is a decent run in of about 20km after the last climb which is easy enough but I was cooked at this point. I'm not sure any part of the course is 'flat'.

_________

Total FW 82 EdD 82

It is an accident that the scores came out the same but I'm pleased they did. Two challenging events and I have nothing but admiration for those that organise them and those that complete them! This year the Fred had the advantage of the fine weather but we'll see how they stack up next year if I get the chance to go again.

Malcolm Elliot?

I've just seen that the fastest time for the Etape du Dales was by one Malcolm Elliot (5:43). Not sure if this is THE Malcolm Elliot but I guess there is a chance it could be. Very impressive indeed.

Update:

Many thanks to Zugz for this link. It was indeed the truly amazing Mr Elliot. I wish I had known he was out on the course, it would have really given me a boost.

Apologies for the © breach on the photo to whoever owns it. Will remove if caught!

Etape du Dales report

Been back home about 30 mins so here are all the raw feelings about the day. Warming glass of red in hand after a cold shower (no hot water...grrrr)...

Arrived at our hotel yesterday late afternoon and managed to get out and have some pasta and pizza surprisingly sitting in the evening sun. Slept reasonably well and the alarm went off just before 6am this morning. Usual prolonged faffing routine and then a longer than expected drive to the start so I was eventually signing on just after 7.30 - much later than I had wanted to be. It was cold and spitting with rain when I set off. Last week at the FW I had quite a good start but today I felt heavy legged right from the off. The wind was strong and cold and this made it feel like even the flat bits were climbs. This really was the theme for the first half: a howling wind either against or from the side which made it tough going. The Dales (moors?) are quite exposed at this stage and there was little protection from the elements.

I was relieved when a largish group came by and I managed to tuck in for about 10 minutes but their pace was too hot and I found myself working harder than I wanted so I dropped off the back to do my own thing. I spent what seemed like an age on my own and then a slower group came by much closer to my pace so I spent a while with them before we hit a major climb and we splintered. At some point my number came loose and while trying to re-tie it, with what seemed like a plastic twizzly thing from a freezer bag, I knocked my Garmin off. Thankfully nobody ran over it by the time I got back to it and there seems to be no damage. Not long after I had another clumsy moment when I missed the bottle cage and dropped a water bottle. Now I was really annoyed and gave myself a ticking off for being such a knob.

The first 90 km was a real slog and I knew I was struggling because I had even eaten my emergency Snickers. Loads and loads of climbing. The climbs really did go on and on. You'd think you were at the top and then there would be a short flat of no more than 50m and then the road would kick up again and again and again. The descents were wicked. Very fast and a good chance to make up some time. I hit about the 90 km mark and lost patience with my waterproof jacket so I jettisoned it. I got it when I failed to get a place in the London Marathon so I didn't mind leaving it.

From then on it was just a case of survival. There was some respite from the wind and I just kept plugging away. Coal Road is a beast of a climb and on the way up another rider asked me if this was the last climb. I said I didn't have a clue where I was and another rider said - this is Coal Road and there is one more major climb after this. The rider who asked the first question went off happy in his ignorance because I think there were at least 2 more big climbs after Coal Road.

The end when it came couldn't come soon enough. I am glad I managed to finish (8:37) but it was a hard hard day indeed. Congratulations to everyone who took part. I think the EdD is closer to how imagine L'Etape du Tour will be. It is a very challenging ride with about 3500m climbing: add in the wind and it is a true test of stamina which I just about got through.

Now where's that bottle of wine....

Good luck sportivistas!

To everyone riding tomorrow in the Etape Caledonia or the Etape du Dales (like me!!) then have a fantastic ride, be safe and enjoy it. Personally I can't wait to get going and I am really looking forward to hearing all the stories. I'll be trying to start before 7 and I'll be on my Trek with some new Gatorskin tyres, black shorts, top undecided, LiveStrong hat. If you see someone looking like that then please please say hello. -Andrew

The Rules

This is brilliant - Keepers of the Cog - some real gems. I wish I'd known about this when I first started out a few months ago.

Rule 10

Training is like fighting with a gorilla. You don't stop when you're tired. You stop when the gorilla is tired.

Rule 36

Eyewear shall be cycling specific...

Rule 37

The arms of the eyewear shall always be placed over the helmet straps. No exceptions. We don't know why, it's just the way it is.

Even I had to laugh at rule 51 re LiveStrong bands even though I am a wearer.

A vision of knackeredness

I don't know at which point this photo was taken on Sunday but I wish I could have looked a bit fresher for the cameraman!

The Fred - 24 hours later

24 hours is a long time in cycling...some more random thoughts that came to me today after The Fred.

• Not sure running the 9 speed 34x26 as the lowest gear was best. Would have liked a lower gear option but glad I rode the Trek with the tough all weather tyres.
• Cleared the wrappers from the back pockets today and I had eaten: 3 gels, 1 1/2 energy bars, 1/2 Snickers. I'm pleased I remembered to eat but will add a bit more variety to the next food pack.
• I only drank 1.5 litres of water. It was a cool day but this seems way too low. Will put this right next event.
• The poor guy roadside looking forlorn who got the puncture less than a mile from the start. Hope he repaired and went on to finish.
• The chap whose chain broke on one of the climbs. Ouch.
• Loved the bagpiper at the top of one of the climbs. A great crowd at the top of that climb too - really stirring stuff. Was this Honister? Can't quite remember now.
• Amazing views at the top of Windermere with the mirror reflection of the hills on the lake's still water. Beautiful.
• Missed a turning at a roundabout down to Borrowdale. Luckily I looked back and saw a group turn right so I doubled back. I don't think there was an arrow there so lucky escape as it didn't cost me more than a minute.
• Not long after that roundabout 2 little girls were on the roadside. The eldest aged no more than 6 or 7 shouted, "keep going you are doing well, you've got a nice downhill now!". A few feet beyond her I guess was her tiny little sister holding up a picture she had drawn. Cute, cute, cute!
• One of the death defying descents, trying to keep braking but the bike and me shaking so violently that I thought my bike was going to disintegrate and my teeth were going to shatter.
• The cakes at the end. Fabulous.
• Yesterday thinking - Never ever again; I can add the FW to my list of things I just don't get. Other items on the list include bungee jumping, riding rollercoasters, going to supermarkets. Today thinking - If I'm lucky enough to get a place next year I will get under 8 hours!
• Bring on the Dales.

Fred Whitton report

It's been a long day what with the near 6 hour drive back home but I will write this up now so the thoughts are raw and not slept on.

First of all, the people who put this event together ought to get some kind of award because although I have nothing to compare it against I thought the organisation was marvellous. From the communication before the event through the registration, marshalling and food I thought it was just incredibly slick. Bundle in the wonderful support from watchers around the course and this is a very special event. Hats off to everyone involved.

So to the ride. We drove up on Saturday which took a touch over 5 hours but I felt pretty good. Strolled down from the hotel to register feeling very nervy about the whole process but it was easy enough. The dibber was strapped (taped) to my wrist which was funny because I then spent the rest of the day checking out other people to see if they were wearing this gadget too. I wasn't sure what was best to eat the day before - I'd got a bit sick of pasta the last couple of days - so I went for egg, sausage and chips! Spent the evening in the hotel and then shut my eyes about 10.30 hoping to sleep in until 6am. Unfortunately I woke at about 4 and couldn't get back to sleep so I eventually got up and did my usual faffing about routine much to the annoyance of my poor family trying to sleep. I finally headed to the start at 6.30ish and then turned back because I had forgotten my glasses. Duh. Dibbed in and then cycled across the grass to get on the road and begin my first sportive.

I will tell you now just in case you are bored already and want to close the page that I did finish. Hurrah - my first sportive and first century done (well 112 miles to be exact which exceeds my longest ride to date by about 44 miles!). I will also tell you that it wasn't as hard as I thought it would be. Oh no. It was a 100 times harder than that. Jeeeezzzz, whose idea was this?

The climbing starts about a mile from the start (Hawkshead Hill 197m). Cruel I thought. Can't we just ease into this thing? No, that's not the FW way. I felt good on Hawkshead and for me climbed quite strongly, passing quite a few other riders. I actually enjoyed Kirkstone and felt a great sense of achievement knowing the highest point was behind me. The descent was a blast. Matterdale and Honister were tough but although my heart was pounding and I was breathing heavily I felt in control. And then I started to feel a bit rough.

One event didn't help: I suffer from bad vertigo and on one of the climbs I looked left and there was a rolling valley beneath; not a steep drop to it but the scale and height spooked me and like the big lemon I am I had a bit of a panic. I tried not to look left but I knew it was there and this is going to sound wet but it was quite distressing. This sapped what energy I had left, made me feel nauseous, and it was a little while before I could settle down again. From this point on it was all a bit of a struggle. I just resolved to plug away, not rushing, not worrying about being passed - just wanting it to be over.

At Hardknott I was more or less cooked. On one of the steep early sections I got off and walked which was very slow going. There were so many walking that it eased my guilt and then I managed to get on and ride up a short stretch. I was soon overtaken by a 4x4 which pushed me to the edge of the road but there was just room for me to keep going. However, the stink of the exhaust fumes as it struggled to get up the hill just mad me gag and I once again was pushing the bike up. Pushing the bike sounds easy but it wasn't so simple. I must have looked a right state slumped across the bike, mouth gaping.

I knew the worst was over and the last couple of hills were climbed very slowly and painfully before putting in a bit of a spurt down to Coniston and the relief of the finish.

My time was 8:18. I managed to avoid crashing or injuring myself which is a big bonus. Did I enjoy it? It is very arduous and probably tomorrow I will feel more upbeat but tonight I am glad it is over. I will only be able to put it into perspective when I have completed a few more events but I am guessing that the Cycling Weekly quote "the daddy of them all" will probably hold true.

10 training weeks until the Etape

An odd week not really know what to do best before the FW. The next few weeks will be dominated by weekend sportives so that will be my training and I'll drop this series for now and pick it up again in June.

The bank holiday effort I've already blogged, plus:

• Tue: 30 minutes heavy bag work + 20 mins core
• Wed: Rode fixed on commute total 2 hours. For the first time I managed to stay in the saddle cycling up the hill to home - have I improved? Could be a freak so we'll see.
• Thu: Rode hard into work, rowed 5000m, 15 mins core work, 3 short intervals on gym bike, rode home slooowly feeling totally drained.
• Fri: Nowt planned - stayed up too late than was sensible watching the election and now I've got hung parliament blues.

Boardman Womens Team Carbon

Mrs E's new bike arrived today. She chose the Team Carbon from the brand new Boardman range of 'female informed' bikes. Boardman have done a nice job here I think with some good components including SRAM Rival. It certainly looks good as a couple with the Focus.

First brick session

I've been a bit short of time this weekend and the weather (while I was training today I had warm sun , heavy rain & hailstones all in the same hour!) has been awful which meant I didn't get out for any long rides. On Saturday I just did 45 minutes of push-ups, kettlebell swings, pull-ups and some simple core work. Sunday was alternating front squats and hanging leg raises for no more than 30 minutes.

Today I thought I would try my first brick session, just to get a little taster of what my duathlon training might be like. I picked a hilly route and ran 1 x 5km circuit and then straight on the bike for 2 loops and then one more run of the same. I rode the fixie which made the hills more testing, just about getting over the top, grinding super slowly. Going from run to bike was fine but I was a little bit stiff going from bike to run but that's the whole idea of the brick sessions I guess and I'm looking forward to extending the distance on these or more repeats e.g. run/bike/run/bike/run.

Wordle

Post sportive munchies

La Sufrida (The Suffering) is the great name of a cycling club down in Andalucia. I thought they had chosen the name as a warning to any potential members or opponents that they were pretty hardcore: Club motto - 'Train hard, race hard, sleep the siesta'. Okay, I made that bit up but it was only when I looked at the English information on their forthcoming 196km sportive that I discovered the real reason.

The following translations made me giggle:

The sportive's objective:

"To give to know Ronda's Serranía like relating of tourist and sport destination."

In the 'itineraries' and 'modalities':

"They are marches cyclists of free speed and the traffic of cars is ALWAYS opened."

Trophies:

"In total they will surrender 69 Trophies, he/she doesn't surrender MONEY"

And then they let slip what they are getting out of organising this event.

Goal:

"Eat final sportsmen"

I know things are tough in Spain at the moment but honestly!

Bicycle Dreams

http://bicycledreamsmovie.com/