Friday, July 27, 2012
#3peaks entered
My entry to 2013 Three Peaks Cyclocross has been successful. Roll on end of September. This is by far the most exciting sporting event I have ever entered.
Couple of Target Events Completed
Richmond Sportive
Way back in early July I rode the Richmond Cycle Club 80mile 4 Dales Sportive. This is the second time that I have ridden this route and I have to say it is really good fun. The climbs are great, all appear in Simon Warren's fantastic "100 Greatest Cycling Climbs" book.
This year a necessary detour took the route over Buttertubs Pass instead which added a new tough climb and brilliant descent to the route. The new route took in 1810m climbing and 113km.
Anyway, I succeeded in achieving a Silver standard time again and got to test my new tubeless wheel setup which was fantastic - fast, good grip and quiet. I managed a max speed of 65km/hr coming down from Buttertubs. No skipping or nervousness from the wheels, simply smooth and confidence inspiring.
Next year I will aim to complete the full 100mile route and take in Fleet Moss and Park Rash climbs as well.
Lakeland Trails Coniston Trail Marathon
Early August saw me take the whole family to Ambleside for a little run around Coniston Water. They were put into a B+B with pool whilst I went over to Coniston for the race. The weather was pants, rain and more rain for the actual race. The course was tougher than I thought. A total of 950m climbing combined with a course that muddier, rockier, narrower and generally more technical as the miles ticked away. The final 10km or so along the lake shore was especially unpopular with me as it was root infested meaning I spent my time watching my feet, chopping and changing my stride length constantly.
Anyway I completed the course in 4:18. I wanted to run 4 hours so did not manage that but reflecting on my training, total lack of speed work and the tougher than expected running conditions I am actually quite happy.
In comparison with other competitors I was 124/310 finishers in all classes. 42/92 in Vet40 class. A time of 4:13 would have put me in 100th position overall so I was well in the bunch.
As an event I really enjoyed it. The trails were fair and challenging (if tougher than I expected). Running along trails that were little more than running streams is always fun. I judged my pace well, managing to run the whole route except one especially steep climb and even overtook quite a few other runners.
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| Marathon running in the rain |
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| Data from Coniston Trail Marathon |
Thursday, June 7, 2012
#Chaincatcher and #tubelessroad
I have made two recent updates to my bikes, one cheap, the other a bit expensive.
Firstly I have fitted a K-Edge chain catcher thing to my cross-bike. I have never shipped a chain on this bike, but I guess there is always a first time. The device went on dead easy, look good and I will assume that it will do a good job if ever called upon. My only winge is the silver radius washer which looks a bit wrong surrounded by black components.
My best bike has a new set of wheels and tyres. I have ridden tubeless on mtbs for many years, never having a serious problem fitting tyres provided I follow one simple rule: only use tubeless ready tyres. I have never punctured an mtb tubeless tyre. The only stoppage I have suffered is when I ripped a knob off the rear tyre making a fairly large hole, too big for sealant to cope with.
Anyway, I fancied some new wheels and going tubeless is a no brainer for me on a road bike. I studied the options carefully and have settled on a pair of Fulcrum Racing 1 two-way fit, shod with Hutchinson Atom tyres.
I have had Fulcrum wheels before and really liked them. The colours look great with my bike and the freehub is so quiet you can lead others to believe you are working to stay on their wheel rather than being lazy.
Fitting the tyres was so easy. The wheels came with tubeless valves in place, the tyres were fitted in no time without soap, using only hands and went up to 110psi first time. No bangs or pops, the bead went straight into place on the rim which is nice with such nerve inducing pressures. I wanted to try the tyres with no sealant. Not for any particular reason, just to try them that way. Weight wise the wheels with tyres fitted feel about the same as the Sram S30 with Schwalbe Ultremo ZX that came off but weight is not the key issue with tubless systems, it is the ride.
The next day I checked the tyre pressures, both had dropped to 70psi, a little low. To combat this I have put about 1oz of Stans in each tyre. This is about half the recommended amount but I have always run mtb tyres on this type of "half recommended amount" with no problems. Now out for first ride.
How nice do these feel? I do not know whether it is the wheels or the tyres or a combination of both but I love it whichever it is. First up the tyres are thinner than 23mm, but this is compensated for by the lower pressure in the tyre. I am still trying out slight changes but am working at around 85-90psi front and 90-95psi at the back. The difference in ride feel from the Ultremos at 110psi is very noticeable. The tubed set-up skipped and bounced over rough pavement and struggled on the sort of gravel based top dressing that we have lots of around here. The tubeless set-up stays much more planted on the road and more interestingly keeps speed on the dreaded gravel dressed roads. I have not tried cornering much faster than the old set-up, but certainly no slower. I am sure that growing confidence will allow me to speed up cornering.
I rode this new set-up in the Richmond Sportive, this tested out the other elements to the mix that I struggle to observe on my local roads.
Climbing was good. The wheels are light and very stiff. I could not get much, if any rub from the brake blocks at all. I did get a little wheel spin whilst climbing stood up, but only once which is less than the tubed set-up and was probably due to my poor technique rather than grip issues from the tyre.
Fast riding and descending were where the wheels really came alive. They are so well balanced, I never knew wheels could be this well balanced. At speeds over about 45kph the bike now enters a state of near silence and balance. None of that silly trendy carbon buzz or roar. No pinging of small stones. Just poise and confidence inspiring magic carpet-ness. Even better is the ability of these wheels to keep their speed once it is gained. Only pulling the brake levers seems to slow them down.
You can probably tell that I am pleased with these wheels and tyres. Next year Schwalbe are bringing out a tubeless Ultremo, a tyre I love. Have to wear these out first.
Firstly I have fitted a K-Edge chain catcher thing to my cross-bike. I have never shipped a chain on this bike, but I guess there is always a first time. The device went on dead easy, look good and I will assume that it will do a good job if ever called upon. My only winge is the silver radius washer which looks a bit wrong surrounded by black components.
 |
| K-Edge chain catcher in place |
My best bike has a new set of wheels and tyres. I have ridden tubeless on mtbs for many years, never having a serious problem fitting tyres provided I follow one simple rule: only use tubeless ready tyres. I have never punctured an mtb tubeless tyre. The only stoppage I have suffered is when I ripped a knob off the rear tyre making a fairly large hole, too big for sealant to cope with.
Anyway, I fancied some new wheels and going tubeless is a no brainer for me on a road bike. I studied the options carefully and have settled on a pair of Fulcrum Racing 1 two-way fit, shod with Hutchinson Atom tyres.
I have had Fulcrum wheels before and really liked them. The colours look great with my bike and the freehub is so quiet you can lead others to believe you are working to stay on their wheel rather than being lazy.
 |
| In my opinion this looks fantastic |
Fitting the tyres was so easy. The wheels came with tubeless valves in place, the tyres were fitted in no time without soap, using only hands and went up to 110psi first time. No bangs or pops, the bead went straight into place on the rim which is nice with such nerve inducing pressures. I wanted to try the tyres with no sealant. Not for any particular reason, just to try them that way. Weight wise the wheels with tyres fitted feel about the same as the Sram S30 with Schwalbe Ultremo ZX that came off but weight is not the key issue with tubless systems, it is the ride.
The next day I checked the tyre pressures, both had dropped to 70psi, a little low. To combat this I have put about 1oz of Stans in each tyre. This is about half the recommended amount but I have always run mtb tyres on this type of "half recommended amount" with no problems. Now out for first ride.
How nice do these feel? I do not know whether it is the wheels or the tyres or a combination of both but I love it whichever it is. First up the tyres are thinner than 23mm, but this is compensated for by the lower pressure in the tyre. I am still trying out slight changes but am working at around 85-90psi front and 90-95psi at the back. The difference in ride feel from the Ultremos at 110psi is very noticeable. The tubed set-up skipped and bounced over rough pavement and struggled on the sort of gravel based top dressing that we have lots of around here. The tubeless set-up stays much more planted on the road and more interestingly keeps speed on the dreaded gravel dressed roads. I have not tried cornering much faster than the old set-up, but certainly no slower. I am sure that growing confidence will allow me to speed up cornering.
I rode this new set-up in the Richmond Sportive, this tested out the other elements to the mix that I struggle to observe on my local roads.
Climbing was good. The wheels are light and very stiff. I could not get much, if any rub from the brake blocks at all. I did get a little wheel spin whilst climbing stood up, but only once which is less than the tubed set-up and was probably due to my poor technique rather than grip issues from the tyre.
Fast riding and descending were where the wheels really came alive. They are so well balanced, I never knew wheels could be this well balanced. At speeds over about 45kph the bike now enters a state of near silence and balance. None of that silly trendy carbon buzz or roar. No pinging of small stones. Just poise and confidence inspiring magic carpet-ness. Even better is the ability of these wheels to keep their speed once it is gained. Only pulling the brake levers seems to slow them down.
You can probably tell that I am pleased with these wheels and tyres. Next year Schwalbe are bringing out a tubeless Ultremo, a tyre I love. Have to wear these out first.
#isthishealthy heart rate?
This graph shows my heart rate during the 10km race I did recently. The blue line is speed, slowing down for kissing gates. The red curve (at top of screen) is my heart rate. I am not sure if my heart rate operating at over 100% of my max is good, let alone for such a long time.
What do I do about this? Reset my max heart rate to a higher value on my monitor. Worries gone.
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| The numbers don't lie |
What do I do about this? Reset my max heart rate to a higher value on my monitor. Worries gone.
#3Peaks 2012 entry in
If your name's not down, you aint coming in.......
My name is down, June 8 will let me know if I am in for 3 Peaks 2012.
Brilliant
#Marathon Training going not so well
What I need is a 3 week training plan that is more effective than the last 7 weeks have been. Anyone know of such a plan that takes zero time to implement? Thought not.
At least the views will be lovely, might take a camera with me.
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| View along the Cleveland Way |
Sunday, May 6, 2012
Competitive #10km Race
Sometimes kids I teach ask me things like "how fast are you when you run" and it is tough to answer really. I usually say something like "well, I'm not fast but I can run for a long time". Now I can give them a definitive answer.
A friend in the village asked me to take part in a local 10km race across our local common (Mainly off road). As it was for charity I paid up my entry fee and went along. Registration required me to give a PB time so I obviously made one up, 50 mins sounded reasonable to me.
The last couple of weeks I intended to cut my weekly mileage and run a few speed interval sessions as I know I can run 10km without any problems, speed and a sprint finish would be my challenges. This simple plan was ruined by 10 days of serious cold, loss of voice and general ickiness. I approached the line coughing and issuing a stream of snot from my nose. I was seeded into the first group to attack the course. No hiding here then.
With he blast of an air horn to start us we were off. The young lady wearing the "UK cross country Trials" sweat led the way, I saw her for about 5 minutes. The course was great, four of five kissing gates did get on my nerves, especially second lap. (Rain led the organizers to abandon the 10km loop and make a 5km loop instead).
I was happy with my run, my HR reached 104% of max (reset this value then I think) and averaged 98% for the whole race. The lactic started to burn after 7km, but was bearable. I maintained the same pace (give or take) for the whole race which was satisfying. The sprint finish eluded me completely, though I did destroy a couple of competitors by fast tempo running over a km or so. Not sure what position I finished but definitely to 8 or so out of 90 odd runners.
My time, by my watch was 43:10. No training, full of snot, gates to get through and off road. Not bad me thinks. And I got a medal too.
A friend in the village asked me to take part in a local 10km race across our local common (Mainly off road). As it was for charity I paid up my entry fee and went along. Registration required me to give a PB time so I obviously made one up, 50 mins sounded reasonable to me.The last couple of weeks I intended to cut my weekly mileage and run a few speed interval sessions as I know I can run 10km without any problems, speed and a sprint finish would be my challenges. This simple plan was ruined by 10 days of serious cold, loss of voice and general ickiness. I approached the line coughing and issuing a stream of snot from my nose. I was seeded into the first group to attack the course. No hiding here then.
With he blast of an air horn to start us we were off. The young lady wearing the "UK cross country Trials" sweat led the way, I saw her for about 5 minutes. The course was great, four of five kissing gates did get on my nerves, especially second lap. (Rain led the organizers to abandon the 10km loop and make a 5km loop instead).
I was happy with my run, my HR reached 104% of max (reset this value then I think) and averaged 98% for the whole race. The lactic started to burn after 7km, but was bearable. I maintained the same pace (give or take) for the whole race which was satisfying. The sprint finish eluded me completely, though I did destroy a couple of competitors by fast tempo running over a km or so. Not sure what position I finished but definitely to 8 or so out of 90 odd runners.
My time, by my watch was 43:10. No training, full of snot, gates to get through and off road. Not bad me thinks. And I got a medal too.
Tuesday, April 17, 2012
#Scotten100 done for another year
Sunday saw me participate in the first event of the year - the Scotten100 run by Clifton CC. As always the event was full, all 100 places taken very quickly. York Cycleworks fielded a large team which had a range of ages and ability including the fastest rider of the day (not me :( )
The weather held off and I signed into the second group to take the road. This is my standard choice as I can't cope with the break-neck launch of the first group and rather warm into the event knowing that I will catch some of the first group.
I thoroughly enjoyed the ride as I always do, the cyclocross-sportive nature really suits my riding strengths and of course slows many strong roadies down. Unfortunately I made a stupid mistake and got lost for about 10 minutes. It was one of those situations where I made a simple mistake, then allowed adrenalin and panic to kick in only to immediately make 2 or 3 more errors in my route following. All on a course that I know so well.
How did I do, 35th place. Not as good as I would have liked, but acceptable.
My bike worked flawlessly, the set up as described in an earlier post is spot on for both this ride and the 3 Peaks, all I need is stronger legs.
The weather held off and I signed into the second group to take the road. This is my standard choice as I can't cope with the break-neck launch of the first group and rather warm into the event knowing that I will catch some of the first group.
I thoroughly enjoyed the ride as I always do, the cyclocross-sportive nature really suits my riding strengths and of course slows many strong roadies down. Unfortunately I made a stupid mistake and got lost for about 10 minutes. It was one of those situations where I made a simple mistake, then allowed adrenalin and panic to kick in only to immediately make 2 or 3 more errors in my route following. All on a course that I know so well.
How did I do, 35th place. Not as good as I would have liked, but acceptable.
My bike worked flawlessly, the set up as described in an earlier post is spot on for both this ride and the 3 Peaks, all I need is stronger legs.
Sunday, April 8, 2012
#3peaks build complete
I know it is a long way away, but my 3 peaks build is complete and I reckon pretty good.
Trek XO1 frame (trusty steed)
Open Pro Hope wheels running Land Cruiser tyres (of course)
Sram Rival Groupset (no more sideways brake lever motions)
Sram Apex Cranks (lighter than Rival!) with 48/34 rings
11 - 32 rear casette (using rival mid length rear mech)
44cm Bonty bar with cross top brakes (to give optional hand position)
Fizik Gobi saddle (once a mountain biker....)
TRP Linear pull brakes (these will stop me)
Fizik gel under the bar tape
The plan is to have a bike that will climb more than other riders and will be more controllable on the downs. We will see.
Trek XO1 frame (trusty steed)
Open Pro Hope wheels running Land Cruiser tyres (of course)
Sram Rival Groupset (no more sideways brake lever motions)
Sram Apex Cranks (lighter than Rival!) with 48/34 rings
11 - 32 rear casette (using rival mid length rear mech)
44cm Bonty bar with cross top brakes (to give optional hand position)
Fizik Gobi saddle (once a mountain biker....)
TRP Linear pull brakes (these will stop me)
Fizik gel under the bar tape
The plan is to have a bike that will climb more than other riders and will be more controllable on the downs. We will see.
Once a #mountainbiker......
Cleaned my Trek XO1 t'other day. Fitted new crank as old one very dead. I had to cut crank arms of old one as far as the pedal thread to get the pedals out having tried various allen keys (time pedals), blowtorch, soaking in Brunox etc. The problem with the old FSA Omega was it squeaked, so I nipped up the pinch bolts on the axle and promptly snapped the crank arm - oops.
Anyway, new Sram Apex cranks fitted (48 TA outer and Sram 34 inner), pedals on and off I went for a shake down.
Few miles in a and I caught a nice bloke riding steady. I joined him until he politely pointed out that my bike was a "bit mucky". I considered defending my situation with winter bike, cross bike type reasons but gave up and simply explained that I am lazy, the drivetrain is kept clean and a bit of mud does not slow me down.
Needless to say I have re-cleaned the bike.
Anyway, new Sram Apex cranks fitted (48 TA outer and Sram 34 inner), pedals on and off I went for a shake down.
Few miles in a and I caught a nice bloke riding steady. I joined him until he politely pointed out that my bike was a "bit mucky". I considered defending my situation with winter bike, cross bike type reasons but gave up and simply explained that I am lazy, the drivetrain is kept clean and a bit of mud does not slow me down.
Needless to say I have re-cleaned the bike.
#EventPlans 2012
After much negotiation with my family about days away at the weekend I am entering the following this year:
April - Scotten 100 "cross-sportive"
June - Richmond Sportive (100 miles if weather OK, 80 miles if ropey like last year)
July - Coniston Off Road Marathon (If I am running that far I want a nice view)
September - 3 Peaks cyclocross
Somewhere in between these I might squeeze in a CRC MTB marathon as well.
As to competitiveness I am as always a keen realist. I will not be in top 10%, but may be in top 25% and that will make me happy.
April - Scotten 100 "cross-sportive"
June - Richmond Sportive (100 miles if weather OK, 80 miles if ropey like last year)
July - Coniston Off Road Marathon (If I am running that far I want a nice view)
September - 3 Peaks cyclocross
Somewhere in between these I might squeeze in a CRC MTB marathon as well.
As to competitiveness I am as always a keen realist. I will not be in top 10%, but may be in top 25% and that will make me happy.
#ProperTraining in 2012
2012 is well underway for most "sports people". In an effort to make life easy for myself I have done relatively little over the winter and not much more in the spring. A new addition to the family in February really halted my "training", or has it?
Look at the positive side of my situation. I can't get out for 1-2 hour sessions very often, I can get out for 1 hour or so sessions or sit on the dreaded turbo for about an hour. This has led me to devise and follow a proper training program, loosely based on mixing programs by Lance (cycling bits) and trail running magazines. Sessions are led by heart rate (not just turning the out of zone beep off) and I have really concentrated on base level fitness. This is so embarrassing to begin with whilst running, but OK on the turbo.
Do you know what? It works!
Positive observations:
I am not injured, my Achilles is fine
My heart rate at a given speed (say 20mph on bike) is 5-10 bpm less (must give me more reserve for sprints/hills)
Recovery is faster between sessions and muscle tone feels much more defined and less sore
Negatives:
Could do with a few long rides/runs to test myself a bit more and clear the cobwebs
Program so far:
Weeks 1-4
3 base runs each week (approx 12km) with 3 base zone rides on turbo (base = 65-75% MHR)
Weeks 5-8
2-3 runs at 65-82% MHR, still 12km. Turbo sessions include recovery rides, tempo rides (65-82%), 20-30 sec sprints (max effort)
Weeks 9-
Managed a couple long road rides, few max sprints, some slow hills, some big efforts up hills. Always bringing HR back into 65-75% zone. Longer runs when I can, Fartleck style.
I am bringing in more tempo sessions, flat sprints (20-30 secs max) Fartleck sessions on bike and run.
Look at the positive side of my situation. I can't get out for 1-2 hour sessions very often, I can get out for 1 hour or so sessions or sit on the dreaded turbo for about an hour. This has led me to devise and follow a proper training program, loosely based on mixing programs by Lance (cycling bits) and trail running magazines. Sessions are led by heart rate (not just turning the out of zone beep off) and I have really concentrated on base level fitness. This is so embarrassing to begin with whilst running, but OK on the turbo.
Do you know what? It works!
Positive observations:
I am not injured, my Achilles is fine
My heart rate at a given speed (say 20mph on bike) is 5-10 bpm less (must give me more reserve for sprints/hills)
Recovery is faster between sessions and muscle tone feels much more defined and less sore
Negatives:
Could do with a few long rides/runs to test myself a bit more and clear the cobwebs
Program so far:
Weeks 1-4
3 base runs each week (approx 12km) with 3 base zone rides on turbo (base = 65-75% MHR)
Weeks 5-8
2-3 runs at 65-82% MHR, still 12km. Turbo sessions include recovery rides, tempo rides (65-82%), 20-30 sec sprints (max effort)
Weeks 9-
Managed a couple long road rides, few max sprints, some slow hills, some big efforts up hills. Always bringing HR back into 65-75% zone. Longer runs when I can, Fartleck style.
I am bringing in more tempo sessions, flat sprints (20-30 secs max) Fartleck sessions on bike and run.
Tuesday, January 31, 2012
Steady as we go
Accupuncture seems to be working on my achilles. Ran last night, 35 mins over 5 miles and all is well. Keeping cycling time up easily, need to start commute again. Maybe next week.
Thursday, January 19, 2012
Ouch
Is old age catching up with me? Tried acupuncture last night, 6 needles in my calf and around ankle in an attempt to sort out a very sore achilles.
Might have to try orthotics in my running shoes, a real shame as I was hoping to move towards "bare foot" minimalist running.
On the plus side I am still putting in few hours exercise each week, ticking along. Scotten 100 entered, first event if the year!
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