Return of the off road commute and playing in the woods

Posted on 1 May, 2011 by gothandy

After a couple of weeks of on road commuting, I finally got round to putting together the off road alternative. I was slightly concerned that the route from the new house would be too long to make it a regular ride, but as I seem to miss out a 2nd climb if anything it is easier than my previous off road commute and almost quicker than the less direct road route.

I’ve also been practising some skills stuff in the local woods. Mostly drops, making sure I’m spotting the take off point, pushing through the drop and then looking ahead not at the lip. I’m still fighting the tendency to keep rubber on the ground but it is good to know what I’m meant to be doing it even if it’s still not coming naturally.

Practising drops and a large bomb hole

Also tried the big bomb hole which was fun, and did some cheeky trails around the place, I much prefer these to the set pieces and my ability is slowly improving.

Activities

27/04/2011 07:25:39 Training Commute: Bannerdown

  • Time 1:18:21
  • Distance 16.16 mi
  • Average Speed 12.4 mph
  • Average Heart Rate 144 bpm
  • Average Cadence 77 rpm
  • Temperature 10.2 °C

27/04/2011 17:01:47 Training Commute: Bannerdown

  • Time 1:09:31
  • Distance 13.52 mi
  • Average Speed 11.7 mph
  • Average Heart Rate 142 bpm
  • Average Cadence 82 rpm
  • Temperature 16.3 °C

29/04/2011 16:43:55 Training Local

  • Time 1:15:01
  • Distance 6.30 mi
  • Average Speed 5.0 mph
  • Average Heart Rate 135 bpm
  • Average Cadence 0 rpm
  • Temperature 15.7 °C

30/04/2011 08:28:39 Training Local: Castle Combe

  • Time 1:57:45
  • Distance 20.50 mi
  • Average Speed 10.4 mph
  • Average Heart Rate 133 bpm
  • Average Cadence 69 rpm
  • Temperature 12.4 °C

30/04/2011 11:14:26 Cycling Local: Chipping Sodbury

Had to pick up the car, so took the commuter for a ride that felt like it was into a head wind most of the way, but think that was more due to tired legs.

  • Time 0:51:15
  • Distance 12.95 mi
  • Average Speed 15.2 mph
  • Average Heart Rate 138 bpm
  • Average Cadence 83 rpm
  • Temperature 15.1 °C
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The birthday treats keep coming

Posted on 24 April, 2011 by gothandy

I got my big 40th present a few months ago, but still loving the tallboy and the way it rides my local dry trails. Almost perfect conditions, with lack of nettles and brambles and with everything dry it’s running fast and fun.

This week I took my standard local loop of about 18 miles, and put in a turn near the end to then ride it back home in reverse. Very pleased with the resulting 34 mile trail that makes the most of the local features. Good for endurance training.

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My birthday card from work made me laugh, with my very own magazine front cover.

Activities

19/04/2011 07:34:35 Cycling Commute: Northend

My Birthday ride!

  • Time 0:51:46
  • Distance 14.18 mi
  • Average Speed 16.4 mph
  • Average Heart Rate 145 bpm
  • Average Cadence 84 rpm
  • Temperature 5.7 °C

19/04/2011 18:09:45 Cycling Commute: Northend

  • Time 0:54:13
  • Distance 14.17 mi
  • Average Speed 15.7 mph
  • Average Heart Rate 155 bpm
  • Average Cadence 84 rpm
  • Temperature 21.0 °C

20/04/2011 08:31:34 Cycling Commute: Northend

Got overtaken by a guy on a Boardman and on a mission, he was absolutely motoring, like it was a time trial or something. I match his speed for about 5 mins before HR went through the roof and happily let him go!

  • Time 0:55:36
  • Distance 14.99 mi
  • Average Speed 16.2 mph
  • Average Heart Rate 141 bpm
  • Average Cadence 77 rpm
  • Temperature 9.8 °C

20/04/2011 17:53:52 Cycling Commute: Northend

Had someone slip-streaming me all the way from Keynsham, couldn’t shake him off but when I got him to take the lead he soon fell away. Nice to cycle with someone.
Met a fellow villager on the last hill. Nice to chat on the last leg of the ride.

  • Time 0:59:50
  • Distance 14.98 mi
  • Average Speed 15.0 mph
  • Average Heart Rate 149 bpm
  • Average Cadence 80 rpm
  • Temperature 22.2 °C

22/04/2011 08:08:41 Training Local: Castle Combe: Clockwise

  • Time 2:07:21
  • Distance 20.65 mi
  • Average Speed 9.7 mph
  • Average Heart Rate 137 bpm
  • Average Cadence 0 rpm
  • Temperature 12.1 °C

24/04/2011 11:47:59 Training Local: Castle Combe: Both

Great long ride.

  • Time 3:09:21
  • Distance 33.78 mi
  • Average Speed 10.7 mph
  • Average Heart Rate 140 bpm
  • Average Cadence 70 rpm
  • Temperature 17.0 °C
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Unpacking both boxes and trails

Posted on 17 April, 2011 by gothandy

Having moved house last week, this week was mostly about unpacking boxes, and settling into our new home. I also starting to unpack some of the great riding I now have on my doorstep and was able to get to grips with the new longer and more varied commute.

Activities

13/04/2011 09:45:00 Training Local: Castle Combe: Anti-Clockwise

Need to slow down on the first hill, lots of dog walkers. Forgot my Garmin too but nice to ride “natural” for a change. Might set up the screen without HR/Cadence every once in a while. After the Builth Wells ride I can now feel the “race” legs coming back, need to work on speed, but I felt good on the downhill sections and on the technical bits but my climbing isn’t where it was last year.

  • Time 1:45:00
  • Distance 19.00 mi
  • Average Speed 10.9 mph

15/04/2011 12:46:09 Training Commute: Northend

  • Time 0:48:59
  • Distance 13.40 mi
  • Average Speed 16.4 mph
  • Average Heart Rate 147 bpm
  • Average Cadence 81 rpm
  • Temperature 14.5 °C

15/04/2011 16:54:06 Training Commute: Northend

  • Time 0:56:30
  • Distance 14.12 mi
  • Average Speed 15.0 mph
  • Average Heart Rate 155 bpm
  • Average Cadence 82 rpm
  • Temperature –

17/04/2011 09:25:03 Training Local: Castle Combe: Anti-Clockwise

  • Time 2:08:05
  • Distance 20.33 mi
  • Average Speed 9.5 mph
  • Average Heart Rate 137 bpm
  • Average Cadence 76 rpm
  • Temperature 11.0 °C
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Having a blast at Builth Wells

Posted on 10 April, 2011 by gothandy

Given my last event was the Winter Challenge back in frosty January the weather for this event couldn’t have been more of a contrast. In a word gorgeous. I always enjoy the drive to Builth Wells, reminds me of driving back to Aberystwyth.

As ever the crowd was a little overwhelming, I’m guessing the field must have been around 1,000 starters. People criticise the long road section but it does the job of splitting the field, and while watching my heart rate closely I soon found my own position with in it.

Nice change to the route, with the short over camber wood section coming straight after the big climb. I find a real improvement on this section, with words from Jedi fresh in my ears about looking and foot placement. His skills session also helped later when pumping the trail for speed.

Stopped twice for water, food and a bit of chain tlc. The last down hill section (before the quarry) was a blast, was going fast then took a wrong turn!

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Finally the event finished with a new section in the woods, this was great, hope they keep that next year.

The event organisers try hard to avoid turning the event into a race, so it is very hard to get a clear idea of position. I was a little disappointed with the time, I’d have liked to be closer to 4h, with an average speed above 10mph, but in hindsight I really didn’t have my race legs going. Overall it was a great event, with really good changes to the course and weather to match. I had a blast.

Activities

04/04/2011 18:04:04 Training Commute: Upton Cheyney

Making good use of the Jedi skills throughout the ride, even on the road sections I practised moving my weight around the bike. Felt back on form with a reasonable time.

  • Time 1:11:29
  • Distance 12.37 mi
  • Average Speed 10.4 mph
  • Average Heart Rate 147 bpm
  • Average Cadence 78 rpm
  • Temperature 11.1 °C

08/04/2011 16:12:39 Cycling Commute: West Littleton

  • Time 0:39:01
  • Distance 9.15 mi
  • Average Speed 14.1 mph
  • Average Heart Rate 156 bpm
  • Average Cadence 88 rpm
  • Temperature 20.4 °C

10/04/2011 10:32:37 Racing Wales: Builth Wells

  • Time 4:38:53
  • Distance 43.08 mi
  • Average Speed 9.3 mph
  • Average Heart Rate 154 bpm
  • Average Cadence 74 rpm
  • Temperature 15.3 °C
Posted in Events, Training | 1 Comment

Jedi bike skills and a return to fitness

Posted on 3 April, 2011 by gothandy

The highlight of the week was my Padawan coaching session with Jedi (aka Tony Doyle) from UK Bike Skills, where I finally learn to clear a table top with just a hint of style.

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I’ve never been the fastest down the hill, so this year I really wanted to get some professional help in the skills area. I have been riding mountain bikes since the late 90’s. I guessed I’d just learnt things the wrong way at the start. I liked the idea of progressive skills training and with a good reputation on Single Track World and with a nickname like Jedi, Tony looked like the man for the job. So with my voucher given as a Christmas Present, off I set to Herts.

Tony starts by throwing a couple of sticks on the ground and we start with a simple figure of eight. Straight away he notices how I tend to spend a lot of time looking at the ground. Something I’m aware of but have never been able to stop. He also gets me to pop the wheel over another stick on the ground, as I nearly fall off the back of the bike, he kindly enthuses about my “massive push” … apparently that will be useful later.

DSC07608

After quickly dispatching the drops, we move to the trail section. I’ve always considered myself good at pumping the trials and fast in berms, so it was a bit of a disappointment that my foot positioning and looking abilities were just as bad on these sections as elsewhere. Luckily this is where what seems like idle chat is in hindsight Tony getting you to clear your mind and focus on the trail. Slowly my ability to judge the best speed and position myself on the bike improve.

DSC07620

After a very nice coffee break and tour of the herts shore, we’re literally flying down the trail, Tony following behind. I really enjoy the jump to berm section at the bottom. Before moving onto the table top which I do clear properly, just the once, before the wind changes direction, Tony shows me some alpine inspired switch back sections around the back of the trail. He kindly didn’t mention in his blog post my lack of confidence and commitment when I had a go, but this is definitely a feature I’d like to conquer on my inevitable return next year.

As well as the skills boost, this week also sees a solid return to fitness

Other Activities (Week 3)

28/03/2011 07:23:10 Training Local: Road Loop via Shoe

Off to London later today so thought I’d try an early morning road loop. Nice morning and while I could feel my legs from yesterdays effort still good to get out.
I do need to concentrate on get my average cadence up on these easy rides.

  • Time 1:09:14
  • Distance 14.78 mi
  • Average Speed 12.8 mph
  • Average Heart Rate 131 bpm
  • Average Cadence 73 rpm
  • TRIMP 65
  • Temperature 6.8 °C

30/03/2011 08:18:04 Training Commute: Bitton

Feeling the effects of two days in London. Did the short route in. Did feel fast but time wasn’t up to much. Not sure I can blame a 2.5mph head wind, so general fatigue is more likely. Quite a queue for the shower developing at work now clocks have changed.

  • Time 0:33:52
  • Distance 9.00 mi
  • Average Speed 15.9 mph
  • Average Heart Rate 144 bpm
  • Average Cadence 82 rpm
  • TRIMP 46
  • Temperature 9.0 °C

30/03/2011 15:35:40 Training Commute: Northend

Training Commute Northend 30-03-2011, Elevation - Distance

First commute home to the new house. No real surprises, but good to know last bit on the road is downhill. Big climb on the more direct option, will try the more steady route next time. Definitely felt drained at the end of it. Should eat more carbs in the day I think.

  • Time 1:01:02
  • Distance 14.17 mi
  • Average Speed 13.9 mph
  • Average Heart Rate 147 bpm
  • Average Cadence 81 rpm
  • TRIMP 92
  • Temperature 11.9 °C

02/04/2011 11:06:53 Training Local: Colerne and Castle Combe

Clouds were black to start, but sunny by the end. Trails drying out nicely but muddy enough in places to catch me out at times. Head wind on the final stretch home was hard work. Good to apply all good stuff Jedi put in my brain the day before. Finally fitness and skills coming together.

  • Time 2:31:59
  • Distance 26.72 mi
  • Average Speed 10.5 mph
  • Average Heart Rate 145 bpm
  • Average Cadence 75 rpm
  • TRIMP 218
  • Temperature 13.6 °C

Next Weeks Plan (Week 4)

This should be a lighter week, 8h of riding in total with a big 13h week after next.

Mon Offroad Commute x 2
Tue  
Wed  
Thu Easy Spin 1.5h
Fri  
Sat  
Sun CRC Builth Wells
Posted in Training | Tagged , | 2 Comments

Period 2 – Week 2

Posted on 27 March, 2011 by gothandy

Plan

In theory I should have started the Chris Eatough plan last week. I considered scraping the plan and going for something less rigid, but for now I’ll be trying to do as many of his workouts as I can. That means for week 2, 10 hours of training, with a mix of endurance, easy spinning and trail sessions.

Review

A pretty good week overall. I didn’t even look at the plan, but in retrospect, I didn’t do to bad, having got a couple of good road sessions in (easy spin in the morning, tempo with hills on the way home) and a solid skills and hills session at Cwmcarn.

Heard an interesting sound bite on a Radio 1 with Vernon Kay interviewing James Cracknell, they were doing a phone in on training. James mentioned that in running at least, you need to train faster than you race (with intervals of course), and that seems to make sense this is the first year I tried to do some “base” training, and it has been a total waste of time. So next year I’m considering just reducing the volume not the intensity.

Been drinking Beetroot juice in the mornings, there are so many factors that make for a good week, so can’t say for sure it does anything more than make your wee pink, but still I’ll keep trying it for a while yet.

Activities

22/03/2011 06:53:47 Cycling Commute: Northend

A big ride in, weather was nice, and felt strong … all good.

  • Time 1:04:15
  • Distance 16.77 mi
  • Average Speed 15.7 mph
  • Average Heart Rate 154 bpm (79%)
  • Average Cadence 76 rpm
  • TRIMP 118
  • Temperature 7.1 °C

22/03/2011 18:03:59 Cycling Commute: Northend

Went for high cadence on the bike path and paid the price as I bonked in Bath. Just felt empty, but legs were fine, so was able to ride through it and up the big climb without too much problem. Good to push the endurance limits, shame they are so easily pushed!

Note to self: Forgot to start Garmin so had to edit values.

  • Time 1:15:14
  • Distance 16.76 mi
  • Average Speed 13.4 mph
  • Average Heart Rate 146 bpm
  • Average Cadence 78 rpm
  • TRIMP 100
  • Temperature 13.2 °C

25/03/2011 07:13:06 Cycling Commute: Northend

Slight sore throat, but starting to feel the legs coming back. Weather is still great, a bit chilly but the winter layers are starting to come off which always helps the legs spin better. Enjoying the mix of country lanes, bath city and cycle path to the office.

  • Time 1:03:16
  • Distance 16.79 mi
  • Average Speed 15.9 mph
  • Average Heart Rate 147 bpm
  • Average Cadence 78 rpm
  • TRIMP 95
  • Temperature 5.1 °C

25/03/2011 18:07:19 Cycling Commute: Northend

Temptation on Friday is always to go for a beer after work, so ride home has to be good to beat that. With the glorious weather and legs (and more importantly the lungs) are coming back to full fitness.

  • Time 1:12:02
  • Distance 16.76 mi
  • Average Speed 14.0 mph
  • Average Heart Rate 149 bpm
  • Average Cadence 77 rpm
  • TRIMP 114
  • Temperature 14.0 °C

27/03/2011 09:24:58 Training Wales: Cwmcarn

I thought I’d go early to beat the crowds, but even with the clocks going forward the car park was half full by the time I started. Really good to get the Tallboy out of hibernation, with the fast Small Block 8 tyres on. Needed to fettle the breaks and grips a bit to suit the new “wrist down” riding style I’ve been trying (with some success).

  Lap 1 Lap 2
Climb 00:34:25 00:32:47
Downhill 00:28:15 00:26:18
Total 01:02:40 00:59:05

On the first lap got totally thrashed on the downhill by a guy doing a fast lap, he managed 48mins, something I hope to do later this year, from what I saw in the distance the key was peddling all the downhill, he wasn’t massively faster on the ups. With this in mind, things did improve on the 2nd lap, where I just squeezed under the hour, but suspect the improvement on the climb made the most difference.

  • Time 2:06:44
  • Distance 16.23 mi
  • Average Speed 7.7 mph
  • Average Heart Rate 161 bpm
  • TRIMP 272
  • Temperature 8.3 °C

Next Weeks Plan

  AM PM
Mon Local Loop via Shoe 1h  
Tue    
Wed Northend Easy 1h Northend Tempo 1.5h
Thu    
Fri UK Bike Skills 4h?  
Sat North Wraxall Loop x2 4h  
Sun    
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Base Period 1 – Week 9

Posted on 6 March, 2011 by gothandy

Plan

Original Target for this week was 7h. Had also planned to do the Wentworth50.

Review

The highlight of the week (given how little time I’ve spent on the bikes recently) was bizarrely coming off my bike. It was just nice to push well beyond my limits. Thanks to the group I was trying my best to keep up with. While the picture makes it look worse, it was just a little graze.

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It also good to push the heart rate a bit more on the Sunday ride. It has been a while since I’ve been in these high zones, and it didn’t even feel that bad. The total amount of time is disappointing, but I’m still fit and feel like I can build on this next week. Given I’ve put on half a stone recently, I’m starting to look forward to the large volumes of bike time I’ll be putting in all too soon.

Activities

03/03/2011 07:53:29 Training Commute: Bitton

Took it nice and easy. Just glad to be back on the bike. It was a bit cold but kept mouth covered up where possible.

  • Time 0:35:57
  • Distance 9.12 mi
  • Average Speed 15.2 mph
  • Average Heart Rate 144 bpm
  • Average Cadence 73 rpm
  • TRIMP 54
  • Temperature 1.2 °C

03/03/2011 17:59:41 Training Commute: Bitton

I dared to put a bit of effort into this ride and it hurts. Can’t say I enjoyed it much but it is at least good to know I’m back on it. Head wind all the way didn’t help. Be a while before I’m back to what I was at New Year.

  • Time 0:45:44
  • Distance 9.14 mi
  • Average Speed 12.0 mph
  • Average Heart Rate 157 bpm
  • Average Cadence 81 rpm
  • TRIMP 94
  • Temperature 3.4 °C

06/03/2011 09:14:37 Training Wales: Cwmcarn

This was my first chance to test out the flat peddles I fitted a while ago to the Prophet. The first set of technical climbs were a challenge, I can see it will take a while to get the same confidence you get being attached to the peddles.

In the end I had to drop the saddle, it seems I needed weight on the flat peddles to keep them tight, so the usual XC position of spinning at full leg extension was lost. Made for slow going up the hill. To be fair, lack of fitness and some dodgy gears might have been more to blame.

Once I’d stopped trying to jump the old clipped in way, the downhill runs were much more fun. Got caught up in a big group of locals, and managed to keep ahead of them for a while, before tiredness made me lazy with my front wheel and I ended up bailing out onto a nearby bank. Luckily just a small graze on my knee to show the kids later.
Rest of the downhill bits were fun. Finding the flats give me much more of a core workout and I’m sure they will improve my skills as I get more used to them.

  • Time 1:13:44
  • Distance 8.14 mi
  • Average Speed 6.6 mph
  • Average Heart Rate 168 bpm
  • Average Cadence 0 rpm
  • TRIMP 199
  • Temperature 2.8 °C
Posted in Training | 1 Comment

Base Period 1 – Week 8

Posted on 6 March, 2011 by gothandy

Plan

Target this week is 7h. Should have been getting the base miles in.

Review

Given the mess last week, decided to take things really easy and do no commuting this week. The one ride was on the Sunday giving me a good 12 days without any riding since the last time I turned a peddle.

Morning sky

On the positive side, everywhere looks very water logged, so not sure I’ve missed much in the way of decent off road riding.

Looks like I missed out on the Wentworth Goshawk Challenge with my dithering (only 300 places used up quickly). Not sure it would have been a great idea, but lesson learned about entering things early enough.

Activities

27/02/2011 10:54:01 Training Local: Road Loop

Weather sunny before I set off, clouding over but rained stayed off. Took it easy, focusing on breathing. Trying to breath through my nose so to let my chest recover. Seemed like a useful exercise.

  • Time 1:30:09
  • Distance 18.78 mi
  • Average Speed 12.5 mph
  • Average Heart Rate 142 bpm
  • Average Cadence 74 rpm
  • TRIMP 131
  • Temperature 6.9 °C
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