Happy 2019!

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As 2018 draws to a close here’s a quick look at what I’ve been up to in the last couple of months. Happy New Year!

Ramp Tests Galore

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I spent a week or so in early November helping out with a scientific study at the University of Chester. It required me to perform a ramp test followed by a period of recovery and then another test. The period of recovery varied in duration. I did six of these in total. It was good fun and I discovered that my recovery after 30 seconds is pretty good. In fact it is as good as several minutes – in theory I should be a decent crit racer, go figure!

VTTA Manchester & NW Luncheon

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At the end of November it was the VTTA Manchester & NW annual luncheon. It’s a nice event (first Christmas dinner of the year!) and I picked up the 25 mile Championship Cup, the ES Ward Memorial Championship Cup, the Stan Livingston Memorial Trophy, the Local Courses 3 Distance Shield and the FTA Trophy.

Turn up the Base

I don’t know if it is the same for everybody but during the racing season my FTP drifts downwards unless I specifically aim to build it up. I think it is because the intensity of racing chips away at your physiology due to the needs of balancing intensity with adequate recovery. It’s only a few percent but frankly when you are in your fifties that matters, because it is very hard to get it back, and even harder to add some more on. So I thought I’d try a different approach this winter and go somewhat old school. I took a week off training and then started doing fairly easy long rides – either outside or on the turbo. Once a week I threw in a VO2 Max session as recommened by Joe Friel in his book Fast after Fifty. Also, for the first time in a long time, I did some strength training.

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Anyway, my base phase culminated this week. I had time off work and the weather was mild so I got outside and did some big miles – which coincidentally allowed me to complete the Rapha #Festive500 for the first time in a few years. It was a big week (975TSS) and I was knackered at the end but a good way to sign off base miles. Instead of a natty woven badge, this time Rapha donated an equivalent amount to World Bicycle Relief, a charity that mobilises people through The Power of Bicycles. They are committed to helping people conquer the challenge of distance, achieve independence and thrive. Click on the image to the left to see their website. Anyway, a week of recovery and then it’s into the build phase in January – things get a bit more serious and I will start to outline my goals for 2019 and develop my training plan and race plan around it.

Ade’s Pancake Ratings

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I’ve had a few pancakes recently. They’re my favourite brunch item. Here’s the Ade Pancake Ratings in order of preference

  1. Top right – Moose Coffee – filled with blueberries, large and tasty and great value
  2. Bottom right – Cafe North – very, very close second
  3. Bottom left – homemade (Kingsmill!) – my own creation with greek yoghurt and fresh summer berries
  4. Top left – The Ivy – great setting and nice enough but small and expensive

2018 Highlights

My road mileage increased a fair bit in 2018 – I did around 6,600 miles and that included around 341,000 feet of climbing. In addition I spent over 323 hours (24×7 just about twice) on the turbo. That little lot used about 460,000 kcals of energy. Anyway, within that lot my top highlights were

  • Club record 272.21 miles in the Combined Associations 12 hour race
  • Breaking 50 minutes and 30mph average for a 25 mile TT (just!) – 49:57
  • A win in the VTTA M&NW 10 in April

I hope you look back on 2018 happy in what you achieved and I wish you all the very best for 2019. Happy New Year all.


The State of Our Roads

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According to a Public Health England study published 18 months ago, nearly two thirds of adults in England were classed as overweight or obese. Possibly worse, nearly 30% of children between the ages of 2 and 15 are overweight or obese. Unfortunately younger generations are becoming obese at earlier ages and staying obese. It’s only going to get worse.

So what?

The NHS estimated that it spent £6.1 billion on overweight and obesity-related ill-health in the 2014-15 financial year. The estimate for the wider economy dwarfs this – it’s £27 billion. Never mind Brexit, that’s a year-on-year bill that nobody seems quite as concerned about – you’re highly unlikely to see that on the side of a bus. Much of this is put down the food and drink manufacturers – and there is clearly a link, but it’s not the whole story.  The government has already started taxing sugary drinks, which is somewhat akin to sticking a finger in the hole after the Titanic hit the iceberg. The other side of the “eat less, move more” equation is physical activity – or more rather, lack of it.

In another report by Public Health England, it forecasts that the health and social care costs of air pollution in England could reach £5.3 billion by 2035. These costs are drawn from the cost of treating diseases with a strong association to air quality – child asthma, lung cancer, stroke and heart disease.

Auto Express suggests traffic congestion costs the UK £38 billion.  

As this is a blog about bikes you can probably see where I’m going with this.

In 2017 the government published its £1.2 Billion long-term plan to make cycling and walking the natural choice for shorter journeys. Commendable, and very much a step/pedal in the right direction.  But £1.2 Billion is a fraction of the the eye-wateringly large numbers above.

Cycling & Walking Strategy

The report has some compelling targets and some very interesting numbers in it. For example, if the UK could achieve the same levels of cycling as Denmark (sounds reasonable) the NHS would save £17 Billion within 20 years, and shifting just 10% of journeys from cars to bikes would save 400 productive life years due to the reduction in pollution.   The report states objectives that by 2020, will:

  • increase cycling activity (including making the roads a sfare place for all users)
  • increase walking activity
  • reduce the rate of cyclists killed or seriously injured on England’s roads
  • increase the percentage of children aged 5 to 10 that usually walk to school

In 2016 102 cyclists were killed on the roads (94 adults and 8 children). 3,397 were seriously injured and 13,314 slightly injured. It’s only my subjective view but the roads feel like they are getting more dangerous, and that it will be hard to meet these objectives without the government driving through some fundamental changes in social attitudes to driving similar to that which happened with drink-driving. However, it took a generation for that to move from acceptable behaviour to anti-social behaviour, helped by stronger sentences and the real risk of consequences if caught. Contrast that to the current state of driving on our roads

  • widespread use of smart phones whilst driving
  • lack of regard for speed limits
  • increasing wilful disregard for traffic signals, especially during commuting hours
  • more and more car safety features giving drivers a false sense of ability and security
  • driving a car being seen as a right rather than a privilige, to the detriment of all other road users
  • government wasting time and money on new laws that work against cycling
  • an almost total lack of enforcement by an otherwise stretched police force
  • traffic increasing year on year

So, whilst I see some positives that government is starting to wake up to the need to have a set of integrated policies – which would free up resources for the NHS, reduce congestion, improve air quality and generally make people healthier and happier – cycling still feels pretty much marginalised. There is still a sense that cyclists (and to a lesser extent pedestrians) are the problem rather than the solution, and motorists certainly seem to think they have more “rights” to use roads.  

Looking at the absolute debacle that is Brexit I despair that this government (or any government frankly) will be in any way competent and capable enough of making any of this happen and following through on their strategy.  For the good of everyone, not just cyclists, let’s hope I’m wrong.

September – winding down

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Normal service is resumed…

Of course we all knew that the fantastic summer we’ve had must eventually come to an end.  And so it did in September.

However, not before a very nice day on the 1st of the month for the rearranged Cheshire Roads Club 50 around a slightly different version of J4/16.

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The standard course starts in Twemlow Lane and finishes just before the turn back into it after nearly 3 laps.  The revised version, designated J4/16E, started in Bomish Lane near the start of J2/9.  It then finished just up the bank from Terra Nova School.  I had a decent enough ride apart from a slight problem with my aerobars.  Since I swapped to the reversed USE bars, the horizontal pads were really causing me pain, so I invested in some angled spacers to set the pads at about 20deg and take the pressure off my elbows.  I followed the recommended torque settings (which was slightly below the standard Canyon ones) and everything felt pretty sturdy.  However, the vibrations and rattling caused by Cheshire roads must have caused them to gradually move as over the course of the ride they turned in on themselves so that the ends with the shifters were touching.  This meant I spent a lot of the time slightly prising them apart to a) allow me to get my fingers in and change gear and b) stop them changing gear on their own when I hit a bump (which they did once – threw me off the big ring!)  I’m not sure how this happened because I couldn’t physically turn the bars but it resulted in some serious neck and shoulder ache for me after nearly 2 hours!  The event was really well run but there were a lot of DNSs, probably due to the re-arrangement.  Unfortunately I hear this is the last version of this event, which has been run since 1931.  A real shame.  50M in 01:53:13, 4th from 43 riders (£15 4th fastest, 1st vet, £10 1st team)) 

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The following week was the Weaver Valley 25, also rearranged from earlier in the summer.  The weather for this was atrocious.  I backed my car to a point under the trees at Cranage but still got very wet whilst warming up.  The rain was torrential – at one point I thought the car park might flood!  In fact, the rain continued all the way the start, a good 4 miles or so away.  It continued but eased up a bit during my actual ride and only stopped right at the end.  The ride back to the HQ saw the clouds part and some blue sky!  It was a tough ride in those conditions, and despite resetting them the bars turned inwards again! 25M in 55:23, 2nd from 56 riders (£20, 2nd fastest, £10 2nd team) 

The following Sunday morning I was up to 5am to drive to Levens.  The weather was very, very wet and very windy – in fact the standing water and spray on the course meant the organiser cancelled it before it started.  So despite an early start and an hours drive each way, to be frank I was pleased that the organsier had made the call.

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My final race of the season, therefore, was the Stretford Wheelers 25 on J2/9.  It was a bit chilly, but relatively dry and calm.  For a couple of weeks I wasn’t training as such, simply messing about on Zwift so I came into this feeling pretty well rested – so I thought I’d try to leave it all out there.  I ended up with a very decent power output, maybe 4 or 5W off my best of the season.  Thankfully, the aero bars remained in the correct position this time.  25M in 55:24, 2nd from 66 riders (£30 2nd fastest, £10 1st team)

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Polishing 2017 VTTA Manchester trophies ready to return – sadly I won’t be seeing all of those again this year

Season Roundup

Overall I’m pretty happy with my season.  I had three main goals.  An “18” 10, a “49” 25 and a club record at 12 hours.  I was only going to get close to the first goal on V718, a really fast 10 course, so that went out of the window when racing was banned on that course.  I managed to achieve the other two.  As I get older my other aims were really around age-group and being really competitive against my peers – it’s a fools errand getting frustrated and disappointed about not being able to match people who are 10 to 20-odd years younger than me.  2018 was the first year the Cycling Time Trials (CTT) National Ranking System was live.  I’m not sure of the ins and outs of the points system but basically it is designed to take relative positions of riders in their best 10 races and rank them.  I was 59th* from nearly 9000 riders.  More importantly, there were only 4 riders in the country of my age or higher with more points than me.  I also managed 27th* place in the Best All-Rounder (BAR) which I am very happy with because both my 100 and 12 hour were on courses not considered fast.

*at time of writing

What Now

I’ve taken some time off the turbo and started doing some strength training for the first time in many years.  Currently I’m struggling to walk because my legs hurt so much and I’m sure I’ve pulled something in one of my glutes.

I’m not planning on any positional changes other than to slightly move my saddle back – it’s slammed forward at the moment.  I’ll do this for the whole winter to give me time to adapt.  I’m still not convinced about the high hands position despite it being quite comfortable (shown below)

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I haven’t done “proper” aero testing but I do analyse races using Mywindsock and Bestbikesplit and the results are inconclusive – probably far too many variables for a real comparison.

In the near future (if my legs and glutes allow) I will begin base training.  I’m following some advice from Joe Friel for over 50’s by incorporating at least one “hard” session (VO2Max or Anaerobic) per week, and some strength training, into a relatively long and easy base programme.  I’ll do that until the end of the year and then work from there.

Thanks to all the organisers, volunteers, helpers and marshalls that have enabled me to race 39 times this season in open and club events, and all things being well I will see you next season for more of the same.  Hopefully faster!

I rode 641 miles outdoors with 32,211ft ascent at around 18mph average, which used up around 22,213kcals. I also spent 21 hours 39 mins on the turbo using a further 13,713kcals. Total for the month was 2934TSS


August – 12 Hours is a Long Time

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I had two main targets coming into August – both season goals.

Club 50 Championship

The Seamons Club 50 mile championship (and also the final race in our TT Champion competition) took place as part of the Congleton CC 50 mile open around the J4/16 course.

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It was a warm and sunny day again and I was trialling a new bottle carrier that clamps onto the saddle rails – made by Topeak.  It’s a modular system that allows one or two of their Ninja bottle cage range to attach to it.  I have two – one that holds a pouch for an inner tube underneath, and one that holds CO2 canisters (as shown).  If you look closely, tyre levers are integrated into the side of the main spine of the cage.

These were in preparation for the 12 hour and I have to say they are really good – very easy to get the bottles in and out, plus supposedly more aero than a non-aero bottle on the downtube.

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Picture courtesy of and © Richard Howes Photography

On another warm but breezy day I was very pleased with my ride, recording my second best time on J4/16 despite encountering the cows crossing the road for the first time in a good few years.  It was good enough to win the club championship and retain the trophy for another year.  50M in 01:52:45, 5th from 82 riders (£40 – 1st vet on standard, £20 1st team) 

Weekend Off

No racing so spent the weekend in the lakes – mainly eating!

Carb Loading isn’t as fun as it sounds…

As I began my taper down to the 12 hour on the 19th, I also started to increase my food intake from about 72 hours out, notably lots of carbs.  The goal was to hit about 8-10g/kg of body weight, so in my case between 500 – 600g of carbs.  During the Giro D’Italia earlier in the year, Team Sky had made much about Chris Froome’s long solo breakaway win, and the fact that they had calculated his nutrition needs as if it was some magical marginal gain.  The fact is testers have been doing that for years on longer rides such as a 12 hour.  My own nutrition spreadsheet has evolved since 2016 and now delivers me 90g of carb per hour during the race, with stops calculated to change bottles and pick up extra food.  90g per hour is considered the maximum the body can absorb, which is why trying to “fill up” the fuel (glycogen) stores with carb loading makes sense.

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Project Management 101 for testers!

Perhaps not surprisingly, by the end of the week I was sick of it, but it did pay off in the end.

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This is what fuelling for a 12hr looks like!

Combined Associations 12 Hour

The weather forecasts were pretty mixed – some were showing persistent rain, most were showing high humidity and decent temperatures but all were showing a very windy day.

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The HQ (and start) was at the finishing circuit on an industrial estate in Wrexham, which sounds glamorous but really isn’t.

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It’s all glamour…


I was up at 3:45am and I had two cartons of Instant Oats porridge.  Then, immediatly prior to and during the event I consumed the following, timed to give me approx 90g of carbs per hour (as per spreadsheet above)

Item g Carb Kcals Count
SIS BetaFuel drink mix (700ml) 80 320 8
Zipvit ZV7c Caffiene Gel 51 204 2
PowerBar PowerGel Shots 48 210 1
Cliff ShotBlok 48 192 2
SIS Go Energy Large Bar 40 227 4
Honey Stinger Energy Bar 26 173 2
Stoats Porridge Bar 26 226 3

As mentioned I carried two bottles behind my saddle and I tucked 2 or 3 items of food inside my skinsuit at the neck opening.  In total, I consumed around 6,000kcals if you include the early breakfast, and I was still in deficit at the end.  I planned four stops to change bottles and get more food – these were at intervals of around 74 miles, 57 miles, 46 miles and 48 miles.  I also knew I’d need a few ad-hoc nature breaks too – one of the many problems with being over 50!  The fantastic support team I had made these stops really quick and efficient so this year there were only just over 6 minutes where I wasn’t moving, and that included 3 unscheduled stops at temporary traffic lights on the course.  That’s 5 minutes fewer stops than last year.

The weather

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It was windy at the start, but dry and reasonably warm.  I opted to wear a baselayer but because of the wind I also cut a small square of emergency space blanket (the tinfoil ones*) and wore that across my chest inside my skinsuit.  That would allow me to ditch it later on when it got warmer.  I’d also wiped the inside of my visor with washing-up liquid the day before as it helps stop it steaming up – I find the Aerohead is very prone to this in damp or humid conditions.

There were spots of rain on the way out to the first circuit but it wasn’t until the Espley – Shawbirch leg that it started raining.  It was cold and wet at Espley and I was glad of my extra layer, and then a few miles down the road it was warm and dry and I was less glad.  Then I’d go back up to Espley and it was cold and damp again!  However, that was really the last of the rain and it brightened up and got warmer as we rode the day circuit.  The wind remained most of the day only really tailing off towards the end – it was unpleasant riding into it and unpleasant battling for stability when it was coming across from the side.  I’d say it was pleasant when it was a tailwind but it never feels totally equitable!

Towards the end of the day it seemed to get warmer and warmer.  The last two years I’ve been freezing at the end but not this year

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Bit hot! Photo courtesy of Johnny Pardoe

*note to self in future – there is a reason that conspiracy theorists wear hats made of tinfoil – it definitely blocks the data signal from your HR strap to your bike computer!

The course

I quite enjoyed the first section of the course which was a rolling ride over to the A41 and then down through Prees Heath to Ternhill to Espley – which is familiar to anyone who has ridden WCTTCA events.  We then had two out-and-back loops to Shawbirch roundabout via the dreaded Peplow “pave”!  On the plus side that was much better than the three and five times in previous years.  However, it is still a teeth-chattering surface that is at best irritating and at worst can shake bits off your bike.  Luckily the only thing I lost this year was an emergency nurofen I’d taped to my bars!

The day circuit was the same as last year – a 22 mile loop around Redbrook, Welshampton, Quina Brook and Tilstock.  It was a headwind on the first part into Welshampton, with temporary traffic lights for non-existent roadworks, and then rolling country lanes for the rest.  Apart from near Quina Brook the surface is reasonable and it’s a lovely route.  However, after my 5th time around I was well and truly fed up with it.  The temporary traffic lights stopped me dead twice, made me slow down significantly twice and sprint like an idiot once, which is not a good idea with over 100 miles left.

It was a bit of a drag back to the finishing circuit – after 200 odd miles it felt VERY rolling and there was also a quite steep descent, which was interesting in a very tired state on a very windy day.  There was also a set of traffic lights at a junction, preceded by temporary lights on a hill just before them.  I got stopped at the temporary lights and it was a >400W effort to get the bike going again up the hill – definitely not something I needed at that stage, it hurt a lot.  Other riders later reported the lights were showing green in both directions resulting in problems for them as traffic blocked the lane.

The finish circuit was a 9-ish mile loop around the HQ.  Past the HQ felt fast, downhill and possibly a tailwind. Then a left turn onto what was quite a rough surface section with a cow crossing point, which held up a lot of riders (not me luckily).  Another left turn onto an ascending drag into the wind, then back down onto the industrial estate via a short section of fast dual-carriageway.

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Passing the HQ – photo courtesy of Johnny Pardoe

Man and machine

For the first twenty miles I felt good.  I knew what I could do for 12 hours and I rode that pace.  I also knew that I wasn’t very good at eating and drinking so I forced myself to do it.  I had a list of things to eat and the times I would eat them taped to my bars.  I set my auto-lap on the Wahoo to lap every hour and when it went off I ate something off my list. Towards the end I felt a bit sick – I’d eaten a lot of sugary carbs and couldn’t face any more, but between that and the carb loading I never felt like I was going to bonk.

I did have some problems though.  My left knee became increasingly sore during the ride.  It had started a couple of weeks before – just the odd twinge here and there but it wasn’t going.  Walking up a big hill in the Lake District the week before didn’t really help either – it was worse after that.  So after about 50 miles I was riding with knee pain.  Luckily for me (!), the pain in my elbow completely distracted me away from my knee.  I’ve fitted the very high reversed USE aerobars and I’d noticed that my elbow was a bit sore at the end of the 50’s I’d used as test runs.  Many people seem to have the same problem and angle the pads so that pressure is spread along the forearm rather than on one bony point on the elbow.  I didn’t have time to do that and therefore it became more and more of a problem.  Any bit of poor road surface sent a shooting pain up my elbow and I was left with two large bruises on my elbows by the time I had finished.  Added to that was the general pain in my shoulders and neck and I was struggling to hold position for more than 20 minutes at a time before I needed a break.  I tried to ride in position into the wind and then take a break when it felt like a tailwind.

It takes a fair bit of mental strength to ride for 12 hours.  I can only do it by breaking it down into smaller chunks.  So I focused on each hour.  I forced myself to do calculations in my head to keep track of the pace I needed to do, and I set myself little goals like “ride the next section at this power”.   When I reached a milestone you can have a bit of a celebration in your head, things like 25% of the time through, first 100 miles done etc.  Then you start to count down after halfway which is always a boost.  All are mental tricks to keep you pushing through the pain and discomfort.  I also tried to say thank you to each marshal I passed, although at some fraught times I know I missed a couple.  The event was organised and marshaled superbly well and they all provided great support as riders went past.  The final surging morale boost came when I entered the finish circuit.  Even though there were still a couple of hours left it was quite emotional and a massive lift going past everyone at the HQ.  In fact, looking at the data, my power and speed picked up noticeably and I finished very strongly despite the pain and fatigue.

The bike functioned perfectly well.  There were a few creaks and groans from the headset by the end, after the battering from the road surface, but other than that it was great.  I used a waxed chain which felt very smooth and didn’t miss a beat all day.  The last two years I’d suffered from chafing after a few hours and had used a LOT of chamois cream to get me through.  This season I’m running a Specialized Sitero saddle and it wasn’t until around 11 hours that I felt any chafing or discomfort, which is a big improvement.

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What a superb support crew! Photo courtesy of Johnny Pardoe

None of it would have been possible without the fantastic support I received.  Dave and Neil out on the course, Liz and Kate in the lead up to the event and on the finish circuit, and Carol and JP at the HQ.  Thank you all.

Things that went well
  • My target was 270 miles and a Seamons club record.  My official distance was 272.21 miles.  That should also get me the Club BAR again
  • Superb organisation and marshaling.  Indeed, the provisional results were out the same evening which is incredibly fast for a 12 hour
  • Fantastic support!  Thank you all again
  • Overall nutrition planning and stops
  • Honey Stinger bars – very nice, easy to chew and get down
  • My power/pacing was pretty consistent all the way through
  • Bottle cages behind the saddle
  • Specialized Sitero saddle
  • Wahoo Elemnt Bolt battery life

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Still > 15% battery left!

Things a bit so-so
  • SIS Go Large Energy Bars – nice enough but a bit hard and very difficult to chew on the move
  • Stoats porridge bars – the opposite – easy to eat but crumbly, so bits were flying everywhere
  • SIS Betafuel – seems to work well but a bit of an insipid taste (lemon/lime – should’ve tried orange as well)
Things that didn’t work
  • Horizontal armrests with “praying mantis” aerobars
  • Armrests probably too narrow for 12 hours – a bit uncomfortable
  • My left knee
  • HR monitor data signal through tinfoil
Facts and Figures
  • 272.21 miles at just under 22.7mph
  • Approx. 7,000ft of ascent
  • Average power 194W, normalised 199W, peak 5s 463W (uphill traffic lights!)
  • Average HR 136bpm (approx), average cadence 79rpm
  • Work expended 8,287KJ, 543TSS
  • Temperature went from 13.9C to 22.8C

In summary, it was a really well organised day and very enjoyable.  If you are undecided about having a crack at a 12 hour I’d recommend it, and hopefully there is some useful information for you here.  272.21M in 12 hours, 4th from 60 riders (£40, 4th actual)

Back to a short one

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I spent the next week trying to properly (and actively recover).  The pain in my shoulders and neck went quite quickly but then came back after a couple of days.  The pain in my knee and legs more gradually subsided.  The Withington Wheelers 10 on the J2/1 was a bit cool and breezy and I didn’t know how I’d feel.  Five minutes in and I thought it would be a disaster but I felt better as the time went on.  It was a headwind out so I convinced myself I only had to try really hard to the turn.  Of course I was lying but by then I felt okay.  However, J2/1 involved two trips across Chelford roundabout.  On the outbound leg I got lucky and sailed through.  No such luck on the way back.  A line of cars meant I just had to unclip and wait. Looking at the file afterwards, including the slowing down it cost nearly 30 seconds which is absolutely gutting.  10M in 22:27, 5th from 90 riders (£30 2nd vet on standard, £10 1st team)

20˚C Colder – WTF?

On the 23rd July I rode one of my regular training routes and the temperature hit 26˚C.  On the 26th August I rode the same route where the temperature dropped to 6˚C.  On the 28th it was 20˚C again.  Only in this country.

I rode 714 miles outdoors with 28,118ft ascent at around 19.5mph average, which used up around 24,557kcals. I also spent 23 hours 5 mins on the turbo using a further 15,402kcals. Total for the month was 3,167TSS

Joe Friel’s Training Bible

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For those who don’t know Joe Friel is one of the most knowledgeable and helpful endurance coaches out there.  If you are serious about your training you may well have read some of his work or used some of his techniques.  Click on his name above if you want to jump to his blog.  Anyway, he has just re-written his very famous work – the Cyclists Training Bible – which is now in 5th Edition.  Cycling is a sport where lots of people will spend hundreds, if not thousands, of pounds on the quest for “free” speed.  This book currently retails for around fifteen quid on Amazon and it may well be the best fifteen quid you spend this year, especially if you are a relative newcomer to training and racing, and you are unsure how to approach a winter of structured training.  The book is split into the following sections

  1. Mind and Body
    1. Mental Performance
    2. Physical Performance
  2. Training Fundamentals
    1. Basic Training Concepts
    2. Training Intensity
  3. Purposeful Training
    1. Getting Started
    2. Preparing to Race
  4. Planning Your Season
    1. Planning Overview
    2. Planning a Week
    3. Planning Alternatives
  5. Stress and Recovery
    1. Training Stress
    2. Fatigue, Recovery and Adaptation
  6. The Competitive Edge
    1. Muscular Force Training
    2. Tapering to Race
    3. The Training Diary

As you can see it is a comprehensive training manual that will guide you through the process of planning and executing whatever training you intend to do over the off-season.  I think it is a book that I will return to over and over again as it is full of useful information.  I’ve already read Fast after Fifty by Joe and this is equally as good.

July – Tan Lines, Ice Creams and Biblical Rain

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Continuing the theme…

Sunday the 1st of July and it was the M&DTTA 100 Championship around the J4/18 course in Cheshire.  At least that was the plan!  When I turned up to sign on there was a sign up – roadworks had closed one of the short legs of the course so now it was the M&DTTA 91 Championship!  I have to admit that looking at the forecast temperatures I wasn’t particularly unhappy about having to do 9 miles fewer.

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It was relatively pleasant when I set off but pretty much straight away I got a taste of what was to come.  The road surface was terrible.  After just over a mile and a half I felt one of my bottles hitting my leg as it was bounced off the bike.  I wasn’t too concerned because I’d put a couple of spares on the self-supported table so I just carried on juddering up the A50.  Several miles later, on the way back down the A50, I noticed that somebody had stood my bottle by the roadside.  I’ll get that next lap, I thought.  After Twemlow Lane the A535 to Chelford was particularly busy with traffic.  Before 10am on a Sunday morning on a narrow country road you don’t expect to be passed by a couple of HGVs and stuck in traffic at a roundabout.  The traffic didn’t seem to ease off after that and I ended several times, including the Holmes Chapel double roundabout and Chelford Island again.  When I arrived back at the point where my bottle had been I slowed down to get it only to find it had gone.  At the self-support table I found it, so that was a bonus.  Or so I thought because I lost it again on the next lap – this time thanks to a different set of potholes on the A50 (never to be found again this time!)

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By about 60 miles the temperature had really ramped up and it was getting harder and harder to maintain power.  I started getting cramp at around 80 miles and by the finish I wasn’t bothered how fast I was going, I just wanted it to end!

Picture courtesy of Tim Marshall

By the time I rolled into the HQ my bike was making all sorts of strange noises from the battering it had taken on the awful Cheshire roads, as were a number of my joints and contact points! 92M in 03:41:46, 5th from 49 riders (deep breath – £20 and Nick Carter Trophy, 1st vet on standard, £20 and South Lancs Team Shield 1st team.  Bronze medal in M&DTTA Middle Distance Comp, 1st Veteran)

It’s just not cricket

Actually it is.  I took a break from training and went to watch England play India at the T20 cricket at Old Trafford.

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Great atmosphere

The atmosphere was pretty great and despite India teaching England a lesson it was a lovely evening.  On the tram home the streets were deathly quiet because England were busy winning a penalty shootout in the World Cup for the first time in a generation!

At the Club 10 on Wednesday my legs really did have nothing – 20W down from my best and 10W down from my usual mid-week.  At least the tan lines look good.

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New Bars Please

I had decided to try to alter my position to get one with my hands a bit higher and closer to my face.  So I replaced the Zipp Vuka 110’s with some reversed USE 50˚ extensions.  I also used Canyon’s switchplate adaptors to bring the armrests slightly closer together.  I tested it all and it felt pretty comfortable on the turbo.  I’m not sure that it is any more aero but it seems to look like it should be.

Ade's Road Cycling Blog

Ade's Road Cycling Blog

Do you want the bad news or the good…?

On Saturday I was at Rainford to do Southport CC’s 25 on D25/3.  I figured it would be a good test for my new position.  It was another scorching hot day and I was expecting quiet roads due to my start time being twenty minutes before England’s World Cup quarter final against Sweden.  I signed on and got my bike set up on the turbo ready for my warmup.  The bike was in the 11 cog at the back and that was where it stayed – the Di2 system was dead.  I was sure I’d checked the battery level the night before so I wondered if I’d inadvertently not connected something properly so I went through all the connections.  I even removed the seatpost to check the battery connection.  Nothing doing.  So I was a DNS.  Annoyingly, when I got home, I plugged the charger in and it all worked so maybe it had discharged?  Still, I got to watch the England quarter final game which was some consolation.

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On Sunday I was due to go to South Wales to ride R25/3H again so I was paranoid about my Di2 working (I now carry a Di2 charger and battery pack in my TT kitbag!).  The heatwave continues and it was already warm when I arrived at the HQ. I warmed up in the shade and made my way to the start.  This was the first time trying my new position in anger – not ideal but there you go.  The sun was pretty intense when I set off and I was working pretty hard despite the slight tailwind.  I recorded my fastest ever 10 miles in 18:13, or 32.9mph.  I did that off 279W – my heart-rate (HR) at a fairly normal average of 167bpm.  It started to hurt a bit at this point with the turn coming at 15 miles or so and then back into a slight headwind.

I was very hot now and sweating profusely.  Being a smaller rider I think I manage heat better than most and I don’t normally sweat so much.  The theory with sweating is that there are two main components to it.  Blood is diverted towards the skin (and consequently away from the muscles) to allow it to be cooled by the air.  That’s not enough so the next stage is to use fluid to help heat evaporate. In the first instance the water that constitutes sweat comes from extracellular fluid and blood plasma, which results in a “thickening” of the blood.  That means the heart has to work harder to move it around the body, which compounds the fact that it is already diverting it from the muscles.  Hence HR is usually elevated in the heat and performance is seriously compromised.

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Thanks to GBM Photography

My second 10 miles took 20:35 (29.2mph) but my power had dropped to 274W and my average HR was up to 177bpm.  I was struggling now, and a slight holdup at the final roundabout (cost – 8 seconds, according to TrainingPeaks) made me think I had missed my target “49”.  I was gutted as I crawled my way back to the HQ, miserably up the bank that I had been flying down at 46mph only forty-five minutes earlier!  However, I had just sneaked in under 50 minutes!  #project49 complete!  For the last 5 miles my power was 276W with an average HR of 181bpm, but that doesn’t tell the whole story.  I put a massive effort in over the last half mile, averaging 317W, with my HR peaking at 185bpm (which is pretty much my maximum).  That effort was probably the difference between success and failure and I doubt I would have been able to do that if I’d raced on Saturday rather than DNS!  A good lesson in perspective!

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25M in 49:57, 15th from 97 riders

Contador by the numbers

Alberto Contador posted some pictures to his Instagram page showing the results from an FTP test he took prior to one of his Tour victories.  So the data is possibly 10 years old but it is quite incredible really.  He also posted a picture of him weighing himself afterwards.  The pictures showed that his 20 minute power was 458W at under 62kg.  Wow.  That’s around 7.4W/Kg for 20 minutes.  Now I weigh just under 62kg too, but I’m happy if I get anywhere near 5W/Kg for 20 minutes.  In real terms, if I started a 20 minute climb next to Contador I could stay with him for possibly 90 seconds.  At which point I would go pop whilst he carriied on riding at the same level!  Even Chris Froome, with the most recent test data he published, is only in the mid 6’s (W/Kg), which sort of pokes a hole in the Froome-haters view that he is on something that elevates him above his peers.


It’s not very often in this country that you see a shimmering heat haze on a road but that’s what it was like on the A50/6R.

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Having been re-arranged from the A50/6 due to roadworks further up the A50 the field was much smaller than usual, and the course was 3 laps of the circuit above.  I actually liked the course and I believe that the BDCA 100 later in the season will be 6 laps of this.  Again it was hot and again I watched my power fade away as the temperature increased and I flagged, although overall I really enjoyed it.  50M in 01:47:09, 4th from 24 riders

Seamons 25

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Photo courtesy of Mike Kilburn

With the Cheshire RC 50 being cancelled due to an accident that resulted in a 600 ton exceptional load being diverted onto the course (imagine being stuck behind that – “I would have PB’d…”), my next race was the Seamons Open 25 on J2/9.  After the seemingly endless heatwave (by British standards) the weather was much cooler and very, very windy.  I was off early so that I could help with the catering/general dogsbodying after my ride.

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The day was very windy and as I was about to head off for the start it started raining.  By the time I got to the start it had stopped so I thought I might get lucky.  No such luck.  The wind was really blustery, with some scary gusts, and then the heavens opened and it was monsoon-like for about 20 minutes.  The first lap of the course was pretty miserable but then it stopped and the wind died a bit making the second lap more pleasant.  A big thank you to all the volunteers, helpers and marshalls – it can’t have been nice being out in that.  25M in 55:39, 4th from 88 riders (£50, 1st vet on standard, £20 1st team.  VTTA M&NW 25M Championship Cup)

Blog On

I’ve been thinking about whether to continue with the blog.  A few people have spoken to me about it and find it interesting, which is really nice to hear (thank you for taking the trouble), so I’m going to carry on for the time being, although I might think about changing tack a little bit after the season is over.  If you read this and enjoy it – thank you.

Another month of mainly scorchio weather!  Brings back memories of 1976 for those over a certain age!  I rode for 729 miles outdoors with 25,225ft ascent at around 19.2mph average, which used up around 25,225kcals. I spent 18 hours 43 mins on the turbo using a further 13,628kcals. Total for the month was 3,320TSS

Why Blog?

I started this blog back at the start of 2010 because I was doing a charity LEJOG ride.  It made sense because a lot of people were supporting me and I was continually looking for sponsorship.  Once that was complete I carried it on as I took on a couple of other charity challenges.  Then I carried it on because it was an easy way to log the audaxes that I’d started to do.  Since then it’s sort of morphed into a record of what I’ve been doing in amateur time-trialling.  I imagine it’s a pretty tedious read and as it only gets 20 to 50 visitors that would seem to be the case – nobody is forced to read it obviously.  In the main I’ve been using it as my own personal record given that my memory is so bad.  However, I’ve got other software for that as well so I’m not sure that is even a reason now.  There’s also an amusing (if quite unkind) thread on one of the Facebook forums about amateur blogs which made me think about why I do this and what is the point of it.

So, I’m three-quarters of the way through my July post – it may be the last one.  Or, if my OCD kicks in, I may do it up to the end of the season.  But the likelihood is that I will probably let this fade away.  There’s possibly 20 to 50 of you who may notice 😂

June – Scorchio!

The sunshine continued into the start of June with warm and sunny conditions on the first weekend of the month.  On Saturday it was back to J2/9 in Cheshire for the Salford Open 25.

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It didn’t feel as fast as the 25 a couple of weeks earlier but it was still a good day and it was my turn to get lucky with the traffic, meaning I got round with no holdups to speak of.  My power was a bit lower but still good, and I was pleased with my overall time and placing.  25M in 54:52, 10th from 57 riders (£20 1st 50-54, £10 1st team)

Not Quite #Project49

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On Sunday morning I travelled to South Wales to ride the fast R25/3H course.  I’d requested a later slot so I only had to be up and out at 6am and it was a very pleasant drive across the Brecon Beacons to get there, especially because there were quite a few very young Welsh Mountain Ponies grazing by the roadside.  In the sunshine, it really is spectacular countryside.  It was very hot warming up and it seemed there was little wind to speak of.  Not surprisingly given the schedule over the last week my power was a bit lower but I gave it everything I had in my legs and I managed to sustain it for the whole ride, although I was dying at the end.  I covered the first 10 miles in 18:44 (32.1mph), the second 10 in 20:42 (29mph) and the last 5 miles in 10:52 (27.8mph).  My overall time was agonisingly close to my season target of a 49 – less than a second a mile.  That doesn’t seem like much but as I say, I left it all out there so maybe another time!  It was still a 25M PB by nearly a minute and a half so very happy with that  25M in 50:16, 27th from 102 riders

In midweek I was well beaten into 2nd place on the Club 10 by Alan.  If I perform at my peak I can sometimes get close to him, or beat him, but rarely in midweek so it wasn’t really a surprise.

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The Janus 25 around J2/9 was the following Saturday.  It was a relatively incident free ride for me again and I managed to lower my course best for J2/9 for a second time this season.  I did this off a slightly lower power and I tried to concentrate on maintaining an aero position.  I suspect it was a quick day anyway because MyWindSock and BestBikeSplit suggested my CdA was worse than the previous time round J2/9.  Sometimes (most times) I just don’t understand this sport!  The quality of rides on J2/9 seems to have shot up this year so you have to be really on your mettle every time.  Two years ago on this event I finished 5th having ridden over two minutes slower than my time this year where I finished 6th (this years time would have seen me podium in 2016!)  25M in 54:22, 6th from 91 riders (£30 fastest veteran)

On the Sunday the weather was almost perfect again so I headed north into Lancashire on a training ride.  I figured I’d get some miles in my legs at a decent pace and also some ice cream!

Work commitments meant I missed the midweek Club 25 Championship which Alan duly won – at this rate he’s on for a clean sweep of the club trophies.  It was disappointing not to be able to defend something I won last year but sometimes life gets in the way.

M&DTTA 50 Mile Championship

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With thanks to and © Diana Bite

It was a pretty windy day and it felt relatively cool.  The J4/9 course makes a nice change from J4/16 – it has a reasonable surface relative to other Cheshire courses and a good deal of it has low levels of traffic.

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I was going pretty well for the first 30 miles or so – happy enough with my power and pace – although the wind is always a bit of a struggle when you’re quite light (currently around 62kg).  Then it started raining!  In fact it absolutely belted it down for a while and I got quite cold.  Worse, large sections of the course ended up partially under water meaning the potholes and ruts were hidden from view and the only line was to ride further into the middle of the road.  This was the first time I’d worn the Giro Aerohead helmet in the wet too.  It doesn’t cope well and the visor steamed up pretty badly.  So overall, it knocked the stuffing out of me and I struggled towards the end, with my power dropping off and having to fidget about to see.  50M in 01:54:13, 8th from 69 riders

A hard few days of training meant my legs were suffering at the club 10 on Wednesday.  Sunny, but windy and a bit chilly, it was a real struggle but I was determined to push through it and ended up with a decent power output, albeit 2nd again!  My aero positioning appears to have gone to pot though so I need to work on that a bit more.

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With V718 in Hull now closed off to any time-trials it is hard to get a fast 10 mile ride (and I can kiss goodbye to beating my 10 mile PB in all likelihood).  The strip at Levens (L1015) can be very quick but can also be very mediocre, and events on there are few and far between.  Also, they are either very early in the morning or late into the evening.  So on the Saturday I was due to race at 7-45pm and thankfully it was still warm and pleasant.  The highish air pressure meant I wasn’t going to get close to a 19 but I wanted to concentrate on pushing a good power (for me), maintaining an aero position and possibly posting a course best.  Well, two out of three wasn’t too bad!  I was happy with my power and position and I missed my course best by a few seconds.  Maybe next time!* 10M in 20:41, 19th from 100 riders

(*edit 06/07/18 – re-checked my records.  Beat my course best by 7 seconds!  Don’t know what I was thinking)  

Marshall Ade

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Respect my authoritah!

I spent a very pleasant evening in the Cheshire sun, acting as a marshall on the Seamons TLI road race on the Siddington Circuit.  The next evening was the club 10 which was slightly less pleasant – it was very hot and my legs felt really sore and heavy.

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My times so far this season have been 22:44, 22:17, 22:42, 22:32, 22:19, 22:24 and 22:26 so I am at least very consistent!

Good News

In early May I had a private health check through work which involved a reading from an Electrocardiogram (ECG), as well as various blood tests, blood pressure etc.  I thought nothing of it until a couple of days later when I got a call from the doctor to tell me that I had First Degree Heart Block and Acute Sinus Bradycardia, and I should see my GP to get a referral to a cardiologist.  Oh, and I shouldn’t exercise, just to be on the safe side (I’m afraid I ignored this!)  As you might imagine it was a significant shock.  I googled it straight away and found that it broadly means that I have a very low resting heart-rate (it’s between 42bpm and 50bpm mainly) along with something to do with the time that the electrical signal takes to cross my heart, and is incredibly common in well-trained individuals.  In fact it is generally only a concern if accompanied by other symptoms, like chest pain, none of which I have. That put my mind at rest to some extent but I duly went to GP.  He seemed relatively unconcerned but took my blood pressure (again), blood tests (again) and referred me anyway.

I got my appointment this month so off I went to hospital.  It was a bit bizarre as I walked into the waiting room of the chest clinic, and it was full of very overweight people, many struggling to catch their breath on what was a very hot day.  If you were going to stereotype who might be seeing a cardiologist it would be that waiting room, and I definitely looked (and felt) very much out of place.  Thankfully, after another ECG and some questions about family medical history, the cardiologist confirmed it was due to my training and so I have been given the all-clear.

I understand that the doctor at the health check was only doing her job but I can’t help thinking it has wasted the valuable NHS resources of both my GP and the cardiologist (and the many duplicated tests).  Not to mention the additional stress I have felt – I’ve tried not worry about it but it is definitely a relief.  Some good news to end the month.

What a scorching month it’s been!  I rode for 666 miles outdoors, in mostly glorious sunshine, with 29,804ft ascent at around 18.6mph average, which used up around 22,402kcals. I only spent 16 hours on the turbo using a further 11,118kcals. Total for the month was 2,909 TSS

Where’s the sunscreen – May

Well the weather has gone from the ridiculous to the sublime at the start of May.  Apparently the hottest early May bank holiday weekend since records began – following on from one of the coldest Springs we’ve had for ages.  Crazy.


Duks 50

Ade's Road Cycling BlogThe first race of the month was the Dukinfield CC 50 around J4/16 in Cheshire.  The weather was a very pleasant 20-odd degrees which I was very happy with because I usually go relatively well when it’s warm.  A fairly late start (I was off at 5-20pm) meant the roads were pretty quiet which was also very welcome.  The first 50 is always interesting.  I had a power number in mind and tried to ride slightly above it, which I managed.  Over the 50 miles my power drifted down and my heart rate drifted up.  Indeed my legs were hurting from about 30 miles onwards but I kept telling myself that it was my mind trying to trick me into easing off and that they weren’t really hurting.  Happily enough that seemed to work and I crossed the line with a new course best for J4/16.  50M in 01:52:13, 7th from 94 riders (£20, 2nd vet on standard)

Tour de Yorkshire

The next day I rode over to Haworth in West Yorkshire and positioned myself at the top of the Goose Eye climb.  I’d mapped a route using an online mapping tool (ridewithgps) and it took me through some wonderful scenery and quiet country lanes.  Unfortunately it also took in some off-road tracks which I would have struggled with on a mountain bike, so i found myself walking at one point, and cyclo-crossing at a couple of others!  Yorkshire really embraces the racing with the people coming out in their millions (literally) and villages along the route gearing up to welcome the peloton with signs, painted bicycles, bunting everywhere and parties.  It’s really impressive.

Riding back towards home I followed some of the race route in reverse – lots of shouts of encouragement from people still sat out in the sun, which makes a lovely change from the usual shouts you get as a cyclist!  With the weather as it was cycling days don’t come much better than this.

There’s no pleasing some people…

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The following weekend was dry, sunny but not quite as warm.  Probably near-perfect conditions for the M&DTTA 25 mile championship saw a big field with some very quick riders.  I was off early and I was feeling pretty good.  I set off at a very decent pace – pushing a power that was close to the maximum I’ve ever done on a 25.  I managed to keep that up for most of the first 20 miles – sure, my legs were hurting but I wasn’t ever hanging on.  And my 10 mile split times were exactly where I wanted them for a fast time – 21:30 and 22:00.  In my head I was looking at a long 53.  

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Thank you horse trailer! (green – mph, pink – watts)

Unfortunately a horse trailer had different ideas, backing up traffic into Seven Sisters Lane and causing me to sit up and coast for a spell.  At the end of Seven Sisters it was there again, holding up a line of cars to turn into the A50.  I stopped, unclipped and waited a short while before losing patience and filtering past.  Eventually it came past me and then held me up again, and finally round a wide sweeping bend it was very slow.  So the clock stopped at 54:32, which is a J2/9 course best for me by 40-odd seconds.  I should be delighted (I am now, I really am) but at the time I was gutted because it could have been a lot better.  25M in 54:32, 11th from 90 riders (potentially £15, 1st vet 50-54, tbc)

Is this becoming a habit!?

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Sun’s out, ice cream’s out 😜

Going Round in Circles…

My A race for the 19th May was cancelled – the Stone Wheelers 25 on J5/8.  My backup race – the VTTA National 50 was also cancelled.  Thank you roadworks.  I’d trained to try to peak for this so I was keen to do something on the weekend – so I thought I’d enter the TLI (The League International) National Circuit Race championships!  Obviously not what I normally do but some decent training nonetheless.  It took place at the Oulton Park raceway which is a brilliant venue, and the sun was shining again which always makes everything seem better.  I was nervous beforehand – riding in packs at high speed makes me that way – but I wanted to use it as a training session as I knew I wouldn’t be able to compete with seasoned racers.

The race started and there was a slight dip then a rise before a sweeping left hand turn, a short straight and then another turn into a long headwind section.  This was mainly downhill so not too bad before a chicane left then right, a steep little rise and then a left into the tailwind-assisted finishing straight.  The total lap was a bit over 1.5 miles and we were due to race for approximately 50 minutes plus 2 laps.  I was racing in the C category of 50-54 year olds.

In short it was decent fun.  I got what I wanted out of it by spending quite a lot of time on the front, which was hard work but enjoyable.  I got in a break with three laps to go but got pulled back, so for the last lap and a bit I tried to string it all out to avoid a sprint, alas to no avail.  I was overrun at the end in what I can only describe as a terrifying (to a TTer) stampede for the line with seemingly no concern about position, line or even general direction!  I sat up and let it all unfold in front of me and rolled over the line near the back.

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Top – 300W normalised TT power profile
Bottom – 300W normalised circuit race power profile

You can see the difference in power profiles above from a 25M TT and this race, both of which had similar times and similar normalised power!  Repeated 500W-900W spikes are, I suppose, a decent interval session and I discovered my maximum heart-rate is higher than I thought it was, but I shan’t be doing too many of these going forward!

Rumble Strip

After a 3 week break for road re-surfacing (commonly known as surface dressing) the club 10 was back on.  Essentially, it seems they just put a bit of tar down and chuck gravel at it.  The result, until it is “flattened” by traffic is a horrendous, grippy, uneven road surface.

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Great photo by my daughter Kate

It was windy and slow and I didn’t feel great but still nice to be out in the sun.

Big Weekend Part 1 – Warrington RC Harry Barker Memorial 50

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Thanks to and © Christian Fox

This race also incorporates the VTTA NW Group 50 Championship which has been a target of mine for a couple of seasons now.  It was another warm day but surprisingly windy. Being off relatively late, I was hopeful for less traffic but that ended up being wishful thinking.

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The narrow roads that comprise J4/16 seem to be becoming busier and busier, and despite new speed limits cars pass very close and very fast.  And then the cars regularly get backed up waiting to overtake. So it all gets a bit stressful – far more so than on a DC course.  In fact there was another accident which needed an ambulance (unfortunately the second on Cheshire this season) so I hope the rider was okay*.  In terms of my ride, I went off a bit too hard and by the end I was paying for it a bit.  I got held up badly at one junction after a car pulled in front of me and then took what seemed like an age to turn and I lost my head a bit, swearing and riding a totally stupid power immediately afterwards which I then quickly regretted as limped across the finish line!  Overall it was a great event and superbly marshalled by the WRCC volunteers.  50M in 01:53:38, 4th from 70 riders (£40, 1st vet on standard – EC Ward Trophy)

*found out afterwards a car had turned right in front of him resulting in a broken leg and collar bone – hope he heals quickly 😔

Big Weekend Part 2 – Anfield 100

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On Bank Holiday Monday I rode the Anfield 100 (incorporating the VTTA National 100). This is a race that was first staged in 1889, and won by PC Wilson in a time of 7 hours and 11 minutes!  The race pre-dates Paris Roubaix by 7 years and Le Tour by 14 years – it’s a very prestigious event.  That said, it meant getting up at 4am and then battling round some very grippy and rugged roads.  I thought my legs were feeling okay after the 50 but what I didn’t factor in was how much my shoulders and neck were aching.  The constant battering from the road did nothing to help either.  Roads that have been surface dressed create a horrible, constant rumbling vibration, and are full of undulations.  Those that haven’t been – the infamous Peplow Pavé – are worse.  Despite going to the toilet beforehand I desperately needed to go again after about 10 miles.  I held it in for the remaining three and half hours and by the end it was pretty painful – it meant I was squirming about a bit in the saddle which just added to the overall stress**.  This is my first 100 on the Specialized Sitero saddle.  So far it has been great on the turbo and perfectly fine in the two 50’s, with none of the chafing I got with my previous saddle.  I don’t know if it puts pressure on the prostate causing the need to go to the toilet – if so that’s not going to work so I’ll have to have a think about it.

I had cereal a couple of hours before on the drive down and I took some gel shots before the start.  I had two 750ml bottles and three gels.  The bottles had around 180kcals each of powder in them.  The gels were 200kcals each.  As the body cannot absorb more than 70-100g of carbs per hour anything more isn’t really helpful.  The issues with needing to pee meant I probably didn’t drink enough – I ended up with half a bottle left on what was a warm day.  I also dropped a gel so I was probably slightly under-fuelled by the end.  That said, gels make me feel slightly sick so I might try to eat something like an energy bar next time.

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Suffering like a dog. Thanks to and © TimeTrial Photos

Miles 35 and onwards were ridden on laps of a circuit that went very close to HQ, and I was tempted to pack more than once – something that rarely crosses my mind.  The trouble with packing is that I think once you’ve done it once it becomes easier so I persevered, and by the end I was desperate to finish.  I’d missed by sub 4 hour target by a couple of minutes but I didn’t care.  I could barely muster a final effort over the line.  Overall I was 5W down but 3 minutes quicker than the same event last year and finished in the same place, albeit there was nobody older than me above me on the leaderboard.  In the VTTA National Championship I finished in 6th place.  100M in 04:02:04, 11th from 92 riders (potentially £20, 1st vet 50-59, tbc)

**Going to the toilet afterwards was painful and it remained so afterwards for a day or so – I don’t think I’ve done my waterworks any favours 😳

Seamons Club 10 Mile Championship

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Another great shot by Kate

The sunshine gave way to very overcast skies, although it still felt warm and humid.  I put a lot of effort in but seemed to go slower than I thought I should.  My power was good, it was hard work, but a combination of the surface and possibly the air pressure meant I knew my time wasn’t good enough to win.  Before the start, I suspected a 21 would be needed to win and Alan’s winning time was 21:59.  Mine was 22:33.  I suspect I possibly could squeeze another 20 seconds off that at best so I was well beaten into 2nd place.  Well done to Alan.

I made the most of the weather in May, riding 837 miles outdoors at an average speed of 18.7mph.  I climbed 40,468ft and used 30,168kcals.  On the turbo I completed 16hrs 20mins for 10,894kcals.  Total training for May was 3,270TSS

Is it Spring Yet… April

April fool!

Ade's Road Cycling BlogI was up at 4am on the 1st April to drive down to South Wales – that’s a proper April fool for you!  Clear skies were nice enough but the temperature struggled to get above zero for the majority of the journey.  As I set my turbo trainer up in the car park of the HQ at Rhinos Rugby Club I could still see my breath even though the sun was up and shining.  R25/3H starts in an industrial estate and then joins a dual carriageway with a long downhill section.  The wind was behind us and so I found myself spinning out on 56-11 whilst doing around 45mph.  Even as the road flattened 32 mph was easily achieved without pushing big power numbers.  So the first 10 miles flashed by in a fraction over 19 minutes, the cold meaning my hands were already numb.  By the turn at 15 miles the clock was showing a little over 30 minutes.  Unfortunately, the last 10 miles would be back into the headwind and slightly uphill so this wouldn’t be the day where I PB’d.  The last 10 miles I averaged 25W more than the first 10 and it took nearly 24 minutes – 5 minutes longer!  Overall I was pretty pleased with my performance.  I managed to hold position and I felt pretty strong for most of the ride, although you always die a thousand deaths when you are slogging into a headwind.  25M in 53:23, 26th from 111 riders

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© Huw Fairclough Photography

Rain, rain go away

I was on holiday the next week.  Bank Holiday Monday rained from start to finish so I ended up doing a light turbo session.  On Tuesday the forecast was mostly dry with rain in the afternoon.  I went out early for a spin and the weather forecasting computer had obviously forgotten to put the clocks forward because I got soaked in the last hour of my ride.  On Wednesday I met up with old pal Chris and we rode the Monyash Peak Audax.  Again, the forecast suggested we might get wet at the end but it pretty much chucked it down from start to finish.

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Ominous heavens – soon to open and follow us for 65 miles!

The route is quite nice but it is extremely lumpy, managing to pack around 7,000-8,000ft of climbing into 65 miles or so – meaning it comes with 2.5AAA points.

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Some of the climbs were devilishly steep, covered in gravel and running water, meaning that traction was sometimes a problem, in addition to the fact that they were hard enough anyway!

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It’s been a while since I last rode with Chris so it was great to catch up on all the news and reminisce about all the fantastic rides we’d done before.  The cafe stop was very welcome – drying clothes on a wood-burning stove whilst eating scrambled eggs on toast!

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Drying out at the cafe. Soaked again 10 minutes after leaving!

It’s also been a long time since I last rode an audax – in fact it’s been about 3 years.  I last rode this particular one 6 years ago – read about it here.  Anyway, it was great fun despite being cold and wet – hopefully we’ll do something similar later in the summer when it’s a bit warmer and drier!

Half-arsed aero testing

As if to rub it in, the skies on Thursday were bright blue and cloudless, albeit it was still cold.  The big effort the day before (266TSS) meant I was never going to do much but I’d planned to go and do some rudimentary TT aero testing.  My original plan was to use part of the Seamons club 10 course on Swineyeard Lane but when I got there the lay-bys were full of road aggregate – presumably in preparation for forthcoming roadworks.  I drove over to Chelford and used part of the J2/3 course instead – basically down the A535 to Chelford and back.  It turned out to be about 7.5 miles.  I’d planned 5 or 6 runs but after the first one my legs were hurting and I was unhappy about the amount of traffic – lots of lorries on what is a relatively narrow country road.  So I just did one run with my S-Works TT helmet and one with the Giro Aerohead.  I’m clear that as a testing protocol one run with each on a busy road is pretty flawed but I just wanted conformation of what I was seeing in races.  Namely that however aero the S-Works is (and it is) the line of sight for me means I keep sticking my head up.  So the Giro, with a much larger field of vision and higher eyeline, allows me to keep my head in position much more.  Bestbikesplit (BBS) and Mywindsock (MWS) both seemed to confirm this with an approximate CdA difference of 0.02 on BBS and 0.01 on MWS.  A very rough rule of thumb is

100g drag = 10W = 0.01 CdA = 1 sec per km

So this difference could be worth as much as 10 to 20W or about 15 to 30s on a 10.  Notwithstanding that, the improved visibility the Giro gives me is a revelation so I shall be sticking with it.

When is a 25 not a 25…

The next race was on Saturday and was the first of the Cheshire 25’s around J2/9.  On the morning of the race the organiser emailed to say that the dreaded roadworks (the curse of Cheshire in 2017) had struck again.  The other 25 courses in the area were also affected so the race was shortened to a 10 using the J2/3 course.  I used BBS to model the race and it predicted that if I maintained an average power of 300W then I would record a time of 22:21.  However, this didn’t take into account the fact that I had been out again on the day before – making the most of my days off work – and so was coming into the race with a Training Stress Balance (TSB) of -5, which isn’t really recommended.

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Of course the forecast was for showers but it held off, although the roads remained very wet.  At the start it was nice to meet Robin who reads the blog – it’s pleasing to know that others get something out of it as well as it serving as an aide memoire to me.

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© Ellen Isherwood

It felt really hard and grippy.  My legs were hurting and it was difficult to really know from which way the wind was coming.  Anyway, I toughed it out and apart from a slight holdup at Chelford roundabout it was a pretty straightforward run.  As it was, BBS was out by only 6 seconds – which I think is quite impressive!  10M in 22:27, 7th from 78 riders (2nd vet on standard, £20, 1st team, £10)

A win’s a win!

The VTTA NW 10 is always held on a Tuesday afternoon.  Usually it is J2/1 but this year, thanks to the interminable roadworks, saw it being run on J2/3.

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The weather was damp and cold (again) and the traffic was much worse than usual presumably due to it being a weekday rather than a Saturday.  I was surprised how many lorries and HGVs there were on what are at best minor A-roads.  I suppose I shouldn’t be as I was here testing last week and I’ve ridden this event for the last few years.  Consequently I was slightly held up a couple of times but I imagine most of the field were at some point so it’s swings and roundabouts really.  I thought I’d pushed harder going out (into the headwind) but my average power coming back was a 10W higher – it definitely didn’t feel that way.  That said, the outbound leg included the turn onto the A535, the holdups and the roundabout so maybe that dragged the average down.  Anyway, I ended up within 1W and 1s of my time on Saturday, which at least proves I’m consistent!  It turned out to be good enough to win the event, both on actual time and on standard, so I was absolutely delighted.  That’s only my second open win ever and there is a strong chance it may be my last, so I was chuffed to bits. 10M in 22:26, 1st from 43 riders (1st actual, 1st vet on standard, 1st VTTA team on standard, £40)

Who’d have thought it all those years ago…

…back in 2009 when an overweight and unfit individual got a bike on the Cycle2Work scheme and started cycling the 5 miles to work and back that one day he’d appear on the all-time fastest 100 mile TT list, albeit at number 80.

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I certainly didn’t, but a very nice morale boost all the same now that this has gone up on the timetrialling forum.

The sun has got his hat on


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The BDCA 25 was due to run on the A25/11 course but due to roadworks ended up on the A25/11R version, which used part of the course several times.  The additional turns meant it was a bit slower, but for those of us used to J2/9 in Cheshire it was still fast!  It runs on the A50 dual carriageway and I know a lot of people don’t like DCs because the traffic is fast moving. However, compared to being passed by HGVs on narrow country lanes, I much prefer it as there is a lot of room and a lot of visibility.  Anyway, in terms of the race I went about as well as I possibly could at this time of year.  I put a lot of effort in, had decent enough power numbers and sustained them pretty well, despite my legs really hurting quite badly (my legs remained sore for most of the rest of the day too).  More importantly, it was really nice to race in relatively warm and sunny conditions after the weather we’ve been subjected to so far!  25M in 52:34, 12th from 70 riders

The week after was pretty eventful.  On a sour note I was hit by a car on my evening commute home.  It was on a straight bit of road with a cycle lane alongside queuing traffic.  At a joining side road a motorist clearly saw a gap in the traffic but not me, and so accelerated forward as I was almost level.  I was on my brakes anyway as I try to anticipate idiotic driving so I managed to stop quickly, which meant he “only” hit my front wheel, spinning the handlebars so that they hit my quadricep just above the knee.  He was very apologetic.  My bike wheel seemed pretty much okay, and all I had was some scraped skin, a growing bruise and a dead leg.  He then reversed back out of the road and only avoided hitting the car behind him because I shouted at him to stop!

The next night was the first Seamons Club 10 of the year.  Although it was a very pleasant 20C or so, it was windy and it felt very difficult, not least because I was pretty fatigued from training.  I was pleasantly surprised to manage 1st place (by only 1 second!) so that was nice, especially as I didn’t feel great.

On Saturday it was the Runcorn Cycling Club 10 and the 3rd race where the sun was out.  Seriously, you are spoiling us!

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It was still windy though and sections of the exposed Rainford course were a grind but I was happy with my race – power was okay, position felt good and only minor hold-ups at a couple of roundabouts.  When I started this game a few years back I never thought I’d be missing out on the podium (and a prize) because an Olympic gold medalist and former World Champion pursuit rider had beaten me by 27 seconds (Steven Burke MBE) but that’s the beauty of this sport. 10M in 22:36, 4th from 84 riders

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© Sam Carmichael

Normal service resumed…

The rain came back with a vengeance after the Runcorn 10.  I got soaked on my Sunday training ride and again during the week commuting to work.  And it was cold too.  At the moment my training is following the following rough timetable (including very short commute to and from work Monday to Friday)

  • Monday – easy turbo session
  • Tuesday – turbo – hard intervals
  • Wednesday – club 10
  • Thursday – turbo – hard intervals
  • Friday – off
  • Saturday – race
  • Sunday – 3hr-ish outdoor ride including hill efforts

Every 4th week is a recovery week where I substitute easy sessions for the hard intervals.

So my efforts in the club 10 on a Wednesday are usually on the back of a decent amount of fatigue – reflected in my power usually being about 10W down on what it should be – in fact I’ve noticed there is a correlation between how negative my TSB is and how many watts under my “normal” power I end up.

The final club 10 of the month was cold and damp, although we managed to dodge the rain.  I performed pretty much as expected but it’s always useful to try new things – for example I’m trying different clothing combinations to see if there is a difference.  As I mentioned earlier, anyone who does proper aero testing will balk at this because you need several iterations in similar conditions but it’s the best I can manage.  Anyway, I came 3rd overall and got a bit more data.  This may be the last Seamons Club 10 for a while as the course is scheduled for surface dressing over the next few weeks.  Then, a month later, it’s scheduled to be dug up again for gas works.  Only in the Britain!

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On Saturday the clouds were ominously dark and the temperature had dropped by 10˚C over the course of the week, just in time for the East Lancs RC open 10.  The J2/1 course is arguably the fastest course in Cheshire, assuming you don’t get stopped at Chelford roundabout and avoid the myriad of pave-like potholes, but the wind was also quite blustery.  Once I got started, however, it did feel quite quick.  I was aiming to have a negative power split because I was told the wind was harder coming back, so I was concentrating on keeping my pacing correct and my position as tight as possible.  It seemed to work because once I had turned for home I felt I had plenty left so I was able to push very hard on the inbound leg.  By the time I crossed the finish line I had recorded my best 10 power for some time – at least 2 years on a Cheshire course – and a course best for J2/1.  It was good enough for 4th place and I was definitely the fastest 50+ category rider.  The prize for 4th actual was less than the prize for 1st 50+, but under the “one rider, one prize” rule I ended up with the lesser prize, which is somewhat bizarre and if I am completely honest, a tiny bit annoying. 10M in 21:17, 4th from 83 riders (4th actual £10, 1st team, £20)

I managed to get out and about quite a lot more during April so I managed 663 miles outdoors with 37,653ft ascent at around 17.2mph average, which used up around 24,132kcals. This meant less time on the turbo so I spent 20 hours and 7 minutes using a further 14,012kcals. Total for the month was 3,176 TSS