Which trail keeps you honest?

Posted on 3 July, 2011 by gothandy

My main ride this week got me thinking about trails that keep you honest. They need to be local enough to ride on a regular basis. You need a good mix of climbing, ideally technical and steep, and fast downhill sections. It’s useful if the trail is all weather too, so you can ride it year round. So when I decided to see how I was doing on my goal for a couple of quick laps of the Cwmcarn XC trail, I knew there would be no where to hide.

Lap 1: 55:14 (165 bpm)
Lap 2: 58:23 (156 bpm)
Lap 3: 1:01:21 (150 bpm)

The first lap is pretty close to my personal best time (this time last year when I first bought the Tallboy), but back then I did two laps at about the same speed. This time the effort had me watching the HR on Lap 2. What was good about Lap 2 was it even got under the hour, it didn’t feel that way. Lap 3 was the test. I really could have easily gone home rather than start up the 30 min climb to the top, and while it wasn’t fast I did feel I could carry on at this pace for another lap or two.

So while I was a little disappointed with the individual lap times, I am very pleased with ability to do 3 laps under 3 hours. A good 5 or 10 minutes quicker than I managed in 2010 and a sign my endurance is better. Just need to work on speed.

Next target should be 3 under 2:45.

Activities

27/06/2011 07:51:30 Training Commute: Bannerdown

After a pretty ragged ride on Sunday, I really wanted to start concentrating on making the training count. So an early night to catch up on sleep got me in the right mood. Of course the sunny started really helped too!

  • Time 1:05:48
  • Distance 14.21 mi
  • Average Speed 13.0 mph
  • Average Heart Rate 149 bpm
  • Average Cadence 87 rpm
  • Temperature 19.7 °C

27/06/2011 18:42:37 Training Commute: Northend

  • Time 0:52:07
  • Distance 14.00 mi
  • Average Speed 16.1 mph
  • Average Heart Rate 157 bpm
  • Average Cadence 90 rpm
  • Temperature 20.4 °C

28/06/2011 07:59:31 Training Commute: Northend + Exploring

Day 3 of 3 days riding and it is always tough. But weather was kind (except for the final headwind) and the legs were turning nicely. Tried a little exploring down a footpath towards Northend, nice little bit of singletrack but led no where.

  • Time 0:57:15
  • Distance 14.32 mi
  • Average Speed 15.0 mph
  • Average Heart Rate 141 bpm
  • Average Cadence 87 rpm
  • Temperature 17.2 °C

28/06/2011 18:27:50 Training Commute: Bannerdown

Rest day tomorrow, so took the offroad way home, this has more than twice the climbs than the flat bristol/bath cycleway. Still running tyres at 60psi after the London to Brighton, it certainly makes a difference on the road sections, but can see why I’ll not keep it that way for much longer, the small bumps at speed are a killer, surprisingly the bigger downhill stuff isn’t such a problem, it certainly will make me stop messing about with 1 or 2psi differences.

  • Time 1:06:27
  • Distance 13.47 mi
  • Average Speed 12.2 mph
  • Average Heart Rate 146 bpm
  • Average Cadence 84 rpm
  • Temperature 19.3 °C

01/07/2011 06:08:47 Cycling Local: Castle Combe: Anti-Clockwise

Wife is off to see Take That, so this is last chance for a ride before Sunday. So I’m up early and straight out the door. Weather is perfect, a little chill in the air and sunny. Frighten a few early morning dog walkers who obviously weren’t expecting to see any mountain bikers around at this time.

  • Time 1:21:29
  • Distance 13.92 mi
  • Average Speed 10.2 mph
  • Average Heart Rate 142 bpm
  • Average Cadence 78 rpm
  • Temperature 7.1 °C

03/07/2011 09:31:32 Cycling Wales: Cwmcarn

  • Time 2:54:58
  • Distance 24.19 mi
  • Average Speed 8.3 mph
  • Average Heart Rate 157 bpm
  • Average Cadence 69 rpm
  • Temperature 19.7 °C
Posted in Mountain Biking | Leave a comment

Drink less. Train more.

Posted on 26 June, 2011 by gothandy

One thing I noticed this week was the direct correlation between ability to do decent training sessions and the amount I drink. Unfortunately the link was not a positive one!

Activities

21/06/2011 07:45:27 Training Commute: Northend

Noticed the bottom bracket was loose on the tallboy, so jumped on the Zaskar for a road ride in. Tried a few intervals on the cycle track, using cadence as the measure going from 90rpm to 110rpm in the same gear with just under 2 minute duration. Seemed easier to manage than the standard HR zone, that I personally always found tricky.

  • Time 0:53:59
  • Distance 14.18 mi
  • Average Speed 15.8 mph
  • Average Heart Rate 151 bpm
  • Average Cadence 83 rpm
  • Temperature 14.8 °C

21/06/2011 18:24:56 Training Commute: Northend

Trying intervals again on the flat bit, but then got someone fast to chase, he eventually got away but was good to keep the speed up for a longer period.

  • Time 0:55:25
  • Distance 14.19 mi
  • Average Speed 15.4 mph
  • Average Heart Rate 150 bpm
  • Average Cadence 80 rpm
  • Temperature 16.9 °C

23/06/2011 08:31:15 Training Commute: Northend

Had to manually update data.

  • Time 0:58:00
  • Distance 14.20 mi
  • Average Speed 14.7 mph
  • Average Heart Rate 142 bpm
  • Average Cadence 84 rpm
  • Temperature 14.2 °C

23/06/2011 17:48:00 Training Commute: Northend

  • Time 0:58:10
  • Distance 14.22 mi
  • Average Speed 14.7 mph
  • Average Heart Rate 142 bpm
  • Average Cadence 78 rpm
  • Temperature 15.2 °C

26/06/2011 10:57:15 Training Local: Castle Combe: Clockwise

Not a terribly focused ride. Bit hung over from the night before.

  • Time 1:43:38
  • Distance 17.42 mi
  • Average Speed 10.1 mph
  • Average Heart Rate 136 bpm
  • Average Cadence 72 rpm
  • Temperature 22.8 °C
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London to Brighton

Posted on 19 June, 2011 by gothandy

Got a last minute call from a friend saying he’d got a spare London to Brighton place. That was on the Thursday. So once we’d figured out the logistics of getting 3 bikes, 3 blokes, 1 dog, a load of kit and a very understanding wife in a golf we were on.

Perhaps not the obvious choice for a social London to Brighton bash,  but the tallboy was the only bike really prep’d and ready. So with tyres pumped up to 60psi it was loaded on the car for the long drive. The other bikes no show were a Cannondale tallboy and a lovely tricked out pace hardtail.

The event was like nothing I’d ever seen before. 27,000 bikes in the centre of London. Even with the staggered start the roads were rammed. This level of traffic remained all the way to Brighton, at every junction and slight incline.

The other great thing about this ride was the mix of people and bikes. Every possible type of bike was on display. As with the Bikefest people on BMX got the most respect, as did the dudes on their original 70’s choppers.

I managed to get most of the way out of London before the urge (and the space) to test the legs allowed for a bit of light hearted racing. Mostly with fully kitted out roadies I must admit. Managed to catch up with the guys at the half way point and stopped for a bit of brass, a pint, a bun and a photo.

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With most of the little climbs out the way the route was now straight and flat until the final and steep road up to Ditchling Beacon. I must say this climb was the highlight of the ride for me. Thankfully everyone left some space on the right, and so it was possible to ride the whole thing. Even managed to make a few people swear behind me when I put in a final turn of speed when the finish was in ear shot.

So waited at the top with an ice cream in the rain and then it was downhill all the way. We saw two nasty crashes on the wet and slippy roads. Unfortunately by the time we were in Brighton we didn’t get a chance to see the sea, and were quickly packed on our way back home. A long (in time if not distance) but fun ride and a nice change for this time of year.

Activities

13/06/2011 06:41:13 Training Commute: Bannerdown

  • Time 1:14:22
  • Distance 14.42 mi
  • Average Speed 11.6 mph
  • Average Heart Rate 151 bpm
  • Average Cadence 80 rpm
  • Temperature 14.6 °C

13/06/2011 18:14:05 Training Commute: Bannerdown

A mile in Zone 5.

  • Time 1:07:16
  • Distance 13.54 mi
  • Average Speed 12.1 mph
  • Average Heart Rate 159 bpm
  • Average Cadence 85 rpm
  • Temperature 16.4 °C

15/06/2011 08:15:30 Training Commute: Bannerdown

  • Time 1:08:36
  • Distance 14.26 mi
  • Average Speed 12.5 mph
  • Average Heart Rate 147 bpm
  • Average Cadence 84 rpm
  • Temperature 14.3 °C

15/06/2011 17:52:07 Training Commute: Bannerdown

Very hard work.

  • Time 1:13:36
  • Distance 13.52 mi
  • Average Speed 11.0 mph
  • Average Heart Rate 142 bpm
  • Average Cadence 78 rpm
  • Temperature 16.9 °C

19/06/2011 09:02:16 Having Fun UK: London to Brighton

5:30 wake up call, short drive to Marlborough, before picking up someone from Maidenhead and then onto Clapham common.

  • Time 6:48:53
  • Distance 53.15 mi
  • Average Speed 7.8 mph
  • Average Heart Rate 123 bpm
  • Average Cadence 45 rpm
  • Temperature 16.2 °C
Posted in Training | Leave a comment

3.25 Everest’s and 1.2M heart beats

Posted on 12 June, 2011 by gothandy

Took a full week off after the Bikefest, this luckily coincided with a few days in London, but left me too tired to consider riding at the weekend. So instead of the usual update I thought I’d take a look at half year stats:

January – June 2011 2010
Distance (miles) 1,370 1,260
Time (hours) 143:29 122:17
Avg. speed 9.6 10.3
Avg. HR (bpm) 141 147
Avg. cadence (rpm) 73.3 –
TRIMP 11,598 10,261
Climb (m) 28,662 27,938
Downhill (m) 29,144 27,523
Calories 115,835 72,405
No. activities 87 98

Which means I’ve spent 6 full days on a bike, cycled equivalent distance from London to Greece, turned my peddles 631k times this year and climbed 3 1/4 Everest’s while my heart has beat 1.2M times.

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Going solo for half of the SPAM Erlestoke Twelve

Posted on 29 May, 2011 by gothandy

The plan was to use the Erlestoke Twelve as a bit of pre-race training before the Bikefest the weekend after. By doing the 6 hour solo event, I’d get a feel for what food, drink and rest I’d need for the longer 12 hour event.

Don't forget to wiind in the red bit on the Avid Elixir CR brakes.The bike race started at 12, so plenty in time in the morning to get things ready. I noticed the rear brake pads needed changing. Should be easy enough I think. So I crack open the new pair and read the instructions in some detail. However after following these to the letter, I find I can’t get enough space between the new pads to get the wheel back in. A certain amount of panic sets in, plans whirl through my head for rapid trips to bike shops to get things sorted. Eventually I find the valve that releases the oil pressure and finally I get things working again. However now I’m running late.

I’m also starting to regret the 41 miles I did the day before on a crazily conceived off road commute. Thankfully there is a lovely relaxed feel to the event when I arrive, and I also find the 6 hour event starts 15 minutes behind the 12 hour categories. So I can get my head back in the right place ready for the event to start.

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I stick to the plan of treating this as a training rather than a racing event, and take it pretty easy on the first lap. It is a great course, with any bits of climbing quickly rewarded with twisting tree lined singletrack, with bomb holes and little technical bits thrown in.

I find I make most of my time up on the flat grass section, hold my own (just) on the singletrack and lose time on the hills. It’s beginning to hurt by the final lap, and I call it a day with enough time to get one more lap in, but in my head I feel I’ve done enough and the time below seems to confirm it too. I finally finish 17th out of 53, and that final lap wouldn’t have improved things.

  • Lap 1 – 40:05
  • Lap 2 – 42:08
  • Lap 3 – 39:46

  • Lap 4 – 44:38

  • Lap 5 – 43:13
  • Lap 6 – 43:56
  • Lap 7 – 50:24

Activities

24/05/2011 07:33:42 Training Commute: Bannerdown

4 days off, so most important thing was to get out on the bike. I did have plans to do the new South Bath route to work, but technical problems with the GPS and running out of time mean’t I went for the easy option via Bannerdown. Thought the trails might be wet and muddy after couple of days showers but still dusty. Waterproof trousers were a bit over the top. Didn’t push too hard.

  • Time 1:10:43
  • Distance 14.28 mi
  • Average Speed 12.1 mph
  • Average Heart Rate 148 bpm
  • Average Cadence 73 rpm
  • Temperature 9.8 °C

24/05/2011 17:06:13 Training Commute: Bannerdown

Had to get home with enough time to shower before the 6:30 massage session to try and sort out the shoulder. So was going for it. Thought I might just get under the hour, but not today. The downhill off the back of Lansdown is now getting very quick. Still can’t clear the climbs up Bannerdown, very good training for the steep stuff we did with Doug.

  • Time 1:01:26
  • Distance 13.51 mi
  • Average Speed 13.2 mph
  • Average Heart Rate 159 bpm
  • Average Cadence 83 rpm
  • Temperature 15.8 °C

27/05/2011 07:26:33 Cycling Commute: Sally In The Wood

I’d been thinking about extending my morning commute to include Box Hill and Sally In The Wood for sometime, this was my first attempt at stringing something together. Ended up getting lost in a couple of places, which extended the distance, and it was slower going than expected, so I had to head for the office more directly than planned. In hindsight I’m not sure why I did such a crazy long commute the day before a race, but hey ho it was fun.

  • Time 2:34:22
  • Distance 27.82 mi
  • Average Speed 10.8 mph
  • Average Heart Rate 146 bpm
  • Average Cadence 68 rpm
  • Temperature 10.1 °C

27/05/2011 13:30:23 Cycling Commute: Bannerdown

I needed to leave early to look after the kids, and after the crazy ride in I took it easy on the way home.

  • Time 1:07:46
  • Distance 13.63 mi
  • Average Speed 12.1 mph
  • Average Heart Rate 145 bpm
  • Average Cadence 78 rpm
  • Temperature 13.9 °C

28/05/2011 12:12:12 Racing SPAM: Erlestoke Twelve

See write up above.

  • Time 5:05:11
  • Distance 45.83 mi
  • Average Speed 9.0 mph
  • Average Heart Rate 151 bpm
  • Average Cadence 71 rpm
  • Temperature 14.2 °C
Posted in Events, Training | Leave a comment

Increasing the intensity

Posted on 29 May, 2011 by gothandy

Following the BasqueMTB days I noticed I need to start getting to a race speed, also a focus on climbing with both endurance and on the more technical stretches. Overall fitness is coming together, and while I’m not following the training plan particularly well it doesn’t seem to matter. On the graph below, blue is my base fitness while the red line tracks fatigue. The bar charts are a measure of the intensity of the rides on a given day.

Fitness

Also getting rather fond of the Bannerdown offroad commute. Just as quick as going on the road but much more fun!

Activities

16/05/2011 07:49:04 Cycling Commute: Bannerdown

This felt hard. At the time I put it down to post-holiday fatigue but looking at the weather stats it might have been the headwind too. Super fast on the descents, no breaking required, almost feels like I need to start peddling down now.

  • Time 1:08:24
  • Distance 14.43 mi
  • Average Speed 12.7 mph
  • Average Heart Rate 149 bpm
  • Average Cadence 78 rpm
  • Temperature 12.6 °C

16/05/2011 18:41:24 Cycling Commute: Bannerdown

It was pretty obvious I was getting some wind assistance on the ride home, but still felt very strong on the hills. Getting used to clips, saddle up and big wheels again.

  • Time 1:01:50
  • Distance 13.46 mi
  • Average Speed 13.1 mph
  • Average Heart Rate 156 bpm
  • Average Cadence 84 rpm
  • Temperature 12.9 °C

19/05/2011 07:46:44 Cycling Commute: Bannerdown

  • Time 1:03:26
  • Distance 14.42 mi
  • Average Speed 13.6 mph
  • Average Heart Rate 152 bpm
  • Average Cadence 79 rpm
  • Temperature 7.8 °C

19/05/2011 17:48:31 Cycling Commute: Bannerdown

  • Time 1:04:16
  • Distance 13.45 mi
  • Average Speed 12.6 mph
  • Average Heart Rate 156 bpm
  • Average Cadence 81 rpm
  • Temperature 15.9 °C
Posted in Uncategorized | Leave a comment

The Basque Eclectic Trail Mix

Posted on 15 May, 2011 by gothandy

After finding Doug on Singletrack, and having 2 and half great days begin guided by him, I used the excuse of it being my 40th to extend the trip to 5 days. Just the right amount of time on a bike. Doug didn’t disappoint this year either, with a 50/50 mix of old and new, we spent the 5 days riding totally different types of terrain each day. If you can only take one holiday, then with BasqueMTB you’ll make the most of your time away.

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The view of the beach from the flat was also most welcome, and we finished most days with a dip in the sea to cool off.

Day 1 – Sunday 8th – The Watchtowers

The 3 amigo's before the last descent

I remember doing this route last year, in the rain. This year with a swapping over of the beginning and end bits, plus the fantastic weather it was a real blast. We started with some gentle cross country, which took us up to the fort. From here we did the fast decent which we started on last year, much better to be hitting it nicely warmed up. Lunch on by the sea, before doing singletrack ups and downs around the coast. A monster climb up to the view point, before descending down the most awesome track back to the bar. What a great start to the holiday.

  • Time 6:50:02
  • Distance 21.15 mi
  • Climb 958m
  • Descent 1,216m
  • Average Speed 3.1 mph
  • Average Heart Rate 132 bpm
  • Temperature 21.8 °C

Day 2 – Monday 9th – 9km Descent

James at the top

Big day.Big, big day! When I read Doug’s blog on this big mountain route I knew I wanted to do it. It starts with a wet, sketchy cobble decent before the main climbing begins. No uplift today! We soon hit a small canal covered in reinforced concrete slaps, what a strange clattering noise. Then a few hours of technical but rideable (not by me but well done to James and Doug!) climbs. Some really nice singletrack through some ancient woodland, before a hike a bike to the summit. From here there is contour following technical singletrack that needs some care to avoid bashing the peddles. Super fast fireroad clears the cobwebs before a final piece of techie singletrack through the woods before heading into the village we started in for a beer. Feel totally spent at the end of it, but a great feeling of achievement.

  • Time 6:33:01
  • Distance 16.65 mi
  • Climb/Descent 1,122.7m
  • Average Speed 2.5 mph
  • Average Heart Rate 135 bpm
  • Temperature 21.4 °C

Day 3 – Tuesday 10th – Nutcracker

After the big day, we got a big uplift and quickly got to nutcracker. Nasty downhill to start which took James out. Much improved skills and the trail in the dry helped a lot. Then some lovely technical climbing across old roman road going through many river crossings, I really enjoyed this section but it might not be for everyone. Then another uplift, with a lovely lunch. Final bit of climbing before some really nice singletrack, starting contoured then went wider, rockier and swoopy. Lots of pumping the trail which was nice.

  • Time 4:42:14
  • Distance 13.40 mi
  • Climb 708m
  • Descent 987m
  • Average Speed 2.8 mph
  • Average Heart Rate 127 bpm
  • Temperature 20.7 °C

Day 4 – Wednesday 11th – Blue Pill and Hives

Basque-Mountain-Bike-Holiday-May-89

Time for the Blue Pill and the Hives today. Last time we rode this it was proper wet and slippy so dusty dry conditions today were welcome. Slow start for me after a little too much wine the night before, but soon got warmed up. Straight onto totally naturally laid trail with some rocky bits and pieces. Quick detour to ride the mountain tunnels to take in the view back to town. Then back up the hill on a nice singletrack climb that passes quickly before lunch back at the van. We then begin the rocky and loamy switchbacks of the hives. Maximum respect to John for riding it all on his XC bike, one of only 3 people to do so.

We then take a monster climb back up (I really enjoyed this but Doug is keen to find another way up as many don’t), before a fast decent to a locally built downhill track. A little bit of fireroad gets us to a lovely little bar, where we wait for Doug to cycle back up to get the van. Not the biggest of days, but great to ride this again, and really pleased how many areas I’ve been able to improve.

  • Time 4:28:12
  • Distance 13.38 mi
  • Climb 674m
  • Descent 1,142m
  • Average Speed 3.0 mph
  • Average Heart Rate 122 bpm
  • Temperature 19.2 °C

Day 5 – Thursday 12th – Basque Dessert

Basque-Mountain-Bike-Holiday-May-117

Headed down to Pamplona for some different riding. These are some locals Trials, so big thanks to them let Doug ride them with us. Day starts with an interesting climb up the pilgrims path, loads of walks heading down it, before turning off for mix of bed rock and lose stuff with loads of grip. Repeated this 2 or 3 times more before stopping for a monster lunch.

Basque-Mountain-Bike-Holiday-May-132

Then an uplift for post lunch downhill through loads of privet bush. Took me a while to get the hang of it but once I did it was fun pushing the bike around. Nice long descent back to the bar where we had lunch, and a chance to recall the 5 great trails we’d ridden over a cold beer while Doug fetches the van.

  • Time 4:57:33
  • Distance 15.56 mi
  • Climb 730m
  • Decent 960m
  • Average Speed 3.1 mph
  • Average Heart Rate 113 bpm
  • Temperature 15.2 °C

Thanks to Doug at BasqueMTB for providing the pictures and making it such a great holiday.

Posted in Holiday, Training | 2 Comments

A quiet week before the holiday

Posted on 7 May, 2011 by gothandy

Only managed one day on the bike, but with prospect of 5 big days coming up not a big problem. I’ve moved Sunday’s ride into next weeks report.

Activities

03/05/2011 07:35:14 Cycling Commute: Bannerdown

Chilly start to the ride, but sun soon got me warmed up and I removed the waterproof outer layer at the first sign of a hill. Still really enjoying the Bannerdown bridleway section, and fighting the urge to explore the more cheeky looking trails. Fun to meet the family doing the school run as I headed over Lansdown, and someone let me cross the road, double bonus.

  • Time 1:12:46
  • Distance 16.09 mi
  • Average Speed 13.3 mph
  • Average Heart Rate 145 bpm
  • Average Cadence 78 rpm
  • Temperature 5.5 °C

03/05/2011 17:46:19 Training Commute: Northend

  • Time 1:10:54
  • Distance 13.85 mi
  • Average Speed 11.7 mph
  • Average Heart Rate 145 bpm
  • Average Cadence 83 rpm
  • Temperature 16.1 °C
Posted in Uncategorized | Leave a comment