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.
Tuesday, April 17, 2012
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.
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