gothandy

Objectives

Do a bit extra on the commute into the office. Have the weekend with the family so wanted to get the miles in during the week.

Summary

Ice cold.

In hindsight I over did this week and didn’t recover well between rides. In the future if I see slow heart rate like I did on the Thursday ride this should be a warning to take some recovery time.

Activities

Mon, Nov 29, 2010 7:55 AM Home to Work via North Stoke

After the fun ride on Sunday decided to take the off road route to work. Back lanes are treacherous which makes for a slow ride in. Not sure I’ll be doing this in a again in a hurry, shame as the off-road sections where great and all mud is frozen solid. Note had to reset the distance and speed to Moving values as I left the unit on in the office.

Time: 01:21:21
Distance: 13.48 mi
Elevation Gain: 475 m
Avg Speed: 9.9 mph
Avg HR: 134 bpm

Mon, Nov 29, 2010 5:57 PM Work to Home

Icy cold ride home on the tallboy. Thought I was going faster than the time suggests, perhaps the tyres drag more than I think.

Time: 00:41:06
Distance: 9.15 mi
Elevation Gain: 292 m
Avg Speed: 13.3 mph
Avg HR: 149 bpm

Thu, Dec 2, 2010 4:18 PM Home Loop

Very icy, slower going on roads than it is off-road (well feels that way anyway). Took ages to get going (1st 30 mins), but felt better after that. Feet were freezing!

Time: 01:18:58
Distance: 14.56 mi
Elevation Gain: 415 m
Avg Speed: 11.1 mph
Avg HR: 139 bpm

Fri, Dec 3, 2010 12:16 PM Home to Work via North Stoke

Ice, ice and more ice. Great for balance, but getting really bored of taking it easy downhill. Had trouble with base layer (too thick!) over heated, removed and then got cold.

Time: 01:27:35
Distance: 13.01 mi
Elevation Gain: 474 m
Avg Speed: 8.9 mph
Avg HR: 134 bpm

Fri, Dec 3, 2010 5:53 PM Work to Home

Definitely feeling the miles this week. Still lots of ice even on this route. Just glad to get home.

Time: 00:46:23
Distance: 9.12 mi
Elevation Gain: 284 m
Avg Speed: 11.8 mph
Avg HR: 134 bpm

Objectives

Had a lot on with big pitch this week at work, so this is going to be an easier week than most.

Mechanical stuff todo:

• Front mech cable on the tallboy.
• Sort out shifting on the Zaskar.

Summary

This week was dominated by work and the weather, I was tempted to ride Friday, but decided against it which was probably wise. Weather was cold and snowy. Getting the hang of cold weather riding, found a pair of snow boarding socks to the trick (tried various other combinations). Finally did my tallboy front mech, which is now silky smooth, but still struggling with good shifting on the Zaskar, so ordered some new cable outer.

Count: 5 Activities
Distance: 50.79 mi
Time: 04:58:19 h:m:s
Elevation Gain: 1,520 m
Avg Speed: 10.2 mph
Avg HR: 144 bpm
Avg Bike Cadence: 87 rpm
Weight: 14st 3lb

Activities

Mon, Nov 22, 2010 7:54 AM Home to Work

It is always hard to do the Monday morning commute after a long ride on Sunday. Felt good

Time: 00:30:16
Distance: 9.12 mi
Elevation Gain: 110 m
Avg Speed: 18.1 mph
Avg HR: 142 bpm
Avg Bike Cadence: 88 rpm

Mon, Nov 22, 2010 6:15 PM Work to Home

This felt really tough. Had problems with gear shifting, but I guess that tends to happen more when you’re tired. Legs where really feeling it, but in a “I’m training so this should hurt shouldn’t it” kind of way. Might be over doing it on the winter kit as I was sweating buckets when I got home.

Time: 00:38:12
Distance: 9.17 mi
Elevation Gain: 272 m
Avg Speed: 14.4 mph
Avg HR: 154 bpm
Avg Bike Cadence: 89 rpm

Thu, Nov 25, 2010 8:16 AM Home to Work

Very icy, so went along the main road on the second half.

Time: 00:36:30
Distance: 9.54 mi
Elevation Gain: 133 m
Avg Speed: 16.6 mph
Avg HR: 145 bpm
Avg Bike Cadence: 86 rpm

Thu, Nov 25, 2010 6:03 PM Work to Home

Pretty uneventful ride home.

Time: 00:39:11
Distance: 9.16 mi
Elevation Gain: 295 m
Avg Speed: 14.3 mph
Avg HR: 153 bpm
Avg Bike Cadence: 84 rpm

Sun, Nov 28, 2010 9:23 AM Cwmcarn Twrch

You know things are bad when the road leading to the car park is closed due to ice. Meet up with Grant and Alan. While a good amount of the trail was nice and grippy there were bits that were not! Found climbing OK but didn’t have the bottle to go all out on the downhill. Using the road to climb (sheet ice in places) I did the last downhill section again with Alan.

Time: 02:34:08
Distance: 13.80 mi
Elevation Gain: 709 m
Avg Speed: 5.4 mph
Avg HR: 140 bpm

Muc-Off Nano Tech Bike Cleaner 5 Litre Can

Can’t really go wrong with a bulk order of bike cleaner. Nothing better than getting the bike cleaned quickly at the end of a long ride.

Bender Fender 2.0 from Mucky Nutz

OK so it might look like a pair of pants, but it works great. I’ve already got one, but wouldn’t mind another. Also great price at just £8.00.

Original Buff®

I’m a big fan of the standard issue forces headover, but it gets a bit hot sometimes, so here is a similar idea but in thinner wicking fabric.

Garmin GCS10 Speed/Cadence Sensor

OK this one is a little specific to me, but if your mountain biker has a Garmin Edge GPS device and more than 1 bike this might be just the thing!

UK Bike Skills One to One

A great gift that will keep on giving. One to One session with Jedi (Tony Doyle) the ultimate skills instructor.

GoPro HD Helmet Hero

This camera appears to consistently give the best results, and having tried others without success this looks like the best option.

Endura BaaBaa Merino LS Base Layer

I’ve got the short sleeved version and it is a quality piece of kit.

Rock Shox Reverb Seat Post 2011

The thought of moving my seat post up and down inside my carbon frame gives me the shivers, so this little beauty should help sort that right out.

Objectives

At this stage I’m still putting the overall training plan together for 2011, so the next few weeks are just about getting back into the winter training/commuting. Dealing with dark, rain, wind and ice mostly. The rides are about trying to go as fast as possible while keeping the heart rate as low as possible. This is also my first attempt at a weekly diary entry.

Summary

Overall a good week. Managed a solid two day block at the beginning of the week. However weather get really bad latter on and I cancelled a ride based on the high winds and generally grotty weather. This did mean I added in a ride to Cwmcarn on Sunday, and had fun on my single lap. Finished the week with a lovely full body massage, a birthday present from the darling wife, it only took half a year to redeem it! Need to watch my hamstrings and knots in my right shoulder apparently, so will try some stretching to help with this.

Rides

Monday 8th Nov 7:56 AM – Home to Work

Lying in bed the weather sounded awfully wet and windy, and while here was a lot of water on the road it wasn’t too bad. Focused on keeping cadence between 90 and 100 and HR low.

Monday 8th Nov 5:48 PM – Work to Home

Tuesday 9th Nov 8:01 AM – Home to Work

Tuesday 8th Nov 5:52 PM – Work to Home

Sunday 14th Nov 10:21 AM – Cwmcarn Twrch

Very wet on the trail, but weather was OK. Took the tallboy with 2.4 mountain kings, not fast but good for roots/rocks and downhill bits. Not a great time, suspect I was slow on the initial climb (35 mins compared to 30 mins best), did get my mojo back in places, but downhill also slow (27mins compared to 24mins best) but did do the freeride bit rather than airstream.

I had been looking forward to this event all year. Training had gone well and a new bike all helped the excitement at the (staggered) start line.

Start Loop

Length: 6.4 km (Total 6.4km)
Duration: 23 minutes, 45 seconds (Total 23 minutes, 45 seconds)
Vertical up: 180 m
Vertical down: 173 m
Average Speed: 16.2 km/h

I set off at 7:59 with a group of 5 or 6 riders. The organisers put us straight on a gentle fireroad climb, the signature trail of the ride. Slightly demoralised to find that we’ve just done a loop for starters and that we are back at the starting point, but putting a climb in at the beginning helped break up the field.

The Wall

Length: 6.9 km
Duration: 24 minutes, 41 seconds
Vertical up: 197 m
Vertical down: 308 m
Average Speed: 16.8 km/h

Spirits are quickly lifted as we hit the top of The Wall downhill. Thoroughly enjoy the decent on Zig Zag etc. Once at the bottom it is a short drag up the fireroad before another new section of downhill which takes us to the road. The flow is spoilt slightly by the anti-fungus bike spray and I’m a bit worried about what the jet wash does to the bearings! I get caught by a couple of fast guys but manage to keep them insight.

Moorland

Length: 9.3 km
Duration: 45 minutes, 27 seconds
Vertical up: 395 m
Vertical down: 274 m
Average Speed: 12.3 km

The first hike-a-bike section up the rocky muddy climb to the moor. It was clear there had been a lot of rain and I was glad this section didn’t go on too long. Nice decent down through woods on the other side. This section finishes with a flat section of road/path/fireroad to get back to the trial centres. Just about keep the 2 fast guys in sight but it is clear they are going faster than me. First of the very well organised feeding stations. I don’t stop.

Skyline Singletrack

Length: 21.7 km
Duration: 1 hour, 40 minutes, 8 seconds
Vertical up: 773 m
Vertical down: 553 m
Average Speed: 13.0 km/h

This section starts with a big fireroad climb. I lose sight of the quick guys. Making use of large section of Skyline singletrack this section passes quite quickly. As we get higher it feels a bit nippy in places, very glad the weather is as good as it is. Have a nice chat with a chap on hardtail.

Skyline Downhill

Length: 4.0 km
Duration: 16 minutes, 46 seconds
Vertical up: 52 m
Vertical down: 293 m
Average Speed: 14.3 km/h

I really miss Skyline, the temptation when visiting Afan is to stick to the Whites/Wall combo, but doing this downhill reminds me what a blooming good trail it is. Pass one guy fixing his puncture, he’s had 3 already. The downhill is made even better by the fact at the bottom there is the half way point feed station. I do stop this time, fill up with water and take a bit of a breather. Speaking to a guy who started first he reckons he’s only been passed by 4 other people (including 3 puncture man who doesn’t stop), so at this stage I’m 5th on the road.

Climb To White’s

Length: 12.0 km
Duration: 59 minutes, 27 seconds
Vertical up: 455 m
Vertical down: 190 m
Average Speed: 12.1 km/h

I leave the feed station in good spirits, there is a nice spin along a asphalt track, sun is shining and I continue to nibble on a flapjack.  I just catch another rider at the beginning of the climb. What a climb it is. I stick stubbornly to the back wheel of the guy in front, he is making a good pace and I can’t get any closer without risking blowing up. Then just as we hit the bottom of the Whites black run he has had enough and pulls over. I make it all the way to the top but this climb has taken its toll on me.

The 20km Extra Loop

Length: 20.0 km
Duration: 1 hour, 27 minutes, 23 seconds
Vertical up: 701 m
Vertical down: 702 m
Average Speed: 13.7 km/h

Another feed station and decision time. This is where the 100km and 80km options split and I take the right hand turn. I hope the organisers have thought to reward those doing the extra 20km and with the rocky descents and fast switch-backs they don’t disappoint. The only problem is the good stuff comes first and after the entertainment comes the killer 700m climb back out to the feed station.

The Home Straight

Length: 14.2 km
Duration: 51 minutes, 17 seconds
Vertical up: 234 m
Vertical down: 488 m
Average Speed: 16.6 km/h

In my head at least the ride is done and it is now just short 15km sprint home. At the start of the ride fireroad was unwelcome now with my legs burning I find myself wishing for a surface I can spin along easily. It is not to be because in between the road sections the organisers mix in nasty rutty muddy downhill sections which take all of my concentration to keep on the bike. The real low point is at 5km to go I can see the campsite where we started, the only problem being it is on the other side of a steep sided valley. So one more set of downs and the final fireroad climb to the start. I am very happy to be done and even manage to get out of the saddle for the photo at the finish.

The Full Route

Length: 95.2 km (59.2 miles)
Duration: 6 hours, 48 minutes, 53 seconds
Vertical up: 2265 m
Vertical down: 2267 m
Average Speed: 14.0 km/h (8.7 mph)

I also raised £120 for Macmillan Cancer Support

Final results (100km):

1. Rider 146 – 6 hours 8 minutes (Huw) Probably the hardest 100km I’ve done.
2. Rider 59 – 6 hours 29 minutes (Scottish Dave) Huw and I had a great time.
3. Rider 183 – 6 hours 29 minutes (MaD) I thought the course was brutal but brilliant (Singlespeed!)
4. Rider 117 – 6 hours 49 minutes (gothandy) That’s me!

In the forums:

• What’s that coming over the hill?… Is it Afan Monster?
• Macmillan Afan Argoed Monster Challenge 75km and 100km
• 2010 Macmillan Afan Monster 75 / 100 km challenge
• Macmillan Afan Monster Challenge 75 and 100km
• only a few..