Coming Soon… Season 5!

Early in February I attended the Seamons 68th Annual Prize Presentation Dinner.  It was a wonderful evening, brilliantly hosted by Nigel and Maria.  I thought it hit a perfect note, combining both the traditional aspects of a club presentation dinner with a modern feel, and I came away with this little lot above.  It includes the BAR Champion George Arstall Trophy, the Club Timetrial Champion D K Hartley Trophy, the Veterans BAR Champion Shield, Veterans Timetrial Champion Trophy, 10 Miles Series Champion R W Chapman Trophy, the 50 Mile Club Champion Trophy and the 12 Hour Club Champion Trophy.  I’m very proud to be part of a roll of distinguished winners over the decades including (sat at my table) a former National BAR winner.  I was quite nervous because I had to say a few words on behalf of the prizewinners but I think I got away with it.

Ade's Road Cycling Blog

Racing starts next month.  The bike is raring to go and hopefully, so am I despite suffering from a mild cold at the moment.  Although I did one event in 2010, and a few events in 2012, my first real season was 2013 – with the bike, pointy hat and skinsuit.  So 2017 will be my 5th season.  I go into it, as ever, with a feeling of excitement but also trepidation – wondering if I will have improved at all, and just how much everyone else has improved.  I’ve been looking back over my training for last year and over the winter of 2015/16 I’d racked up just over 12,000TSS by the end of February.  This year for the same period it is around 13,400TSS albeit I’ve followed a different plan that was quite a bit more structured and specific.  It would have been easy to stick with what worked last year but you have to try different things if you want to keep improving.

After the disappointment of last month’s power test I was scheduled to take another; the last one before the start of the season.  It was a much more positive result and I’ll be starting next season at least 10W better off than the start of last season, and those watts have been pretty hard to come by.  That said, I’ll be 50 this year so I suppose I shouldn’t be expecting big gains.  I’m hoping my new position will also add a bit of speed but it all comes down to a simple question.  Can I translate the power and position to the road under race conditions?  If I can, I’m looking at decent time gains.

This time of year is always unpredictable in terms of the weather (although I guess in the UK it’s unpredictable at any time of the year!)  March is usually cold, a bit damp and often windy, but will see me ride three races which I class as “openers”.  That is to say they are races to blow off the cobwebs, get back into the race routine and test out the new position and equipment.  The real fun will start in April, but more about that nearer the time.

On the subject of weather I very much recommend checking out mywindsock.com which is a website that enables you to check the wind direction on TT courses and/or Strava segments.  And it’s got a few more new features that I’m yet to play with but they look great.  It’s already an incredibly useful tool for planning your race strategy and understanding where you need to go hard and where you need to be aware of crosswinds, and it gets regular updates too.  It’s produced by one of the local area riders, Ben, and so is worth supporting.

Anyway, during February I managed 334 miles outdoors with 18,143ft ascent at around 15.1mph average, which used up around 12,698kcals. I spent 25 hours and 40 minutes on the turbo using a further 20,629kcals. Total for the month was 2,637TSS

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Audax

Ade's Road Cycling Blog

Audax bikes outside the café

I’ve not done an audax for some time but I have noticed that I’m getting a lot of hits to this site looking for specific audaxes.  I’m sure visitors already know this but all my audax rides are tagged, so you can click on the menu to the top right of this screen, scroll down to the tags section which is under my Instagram pics, and then select “audax”.  Alternatively, click on the following link for the same result

https://ade2010lejog.wordpress.com/category/audax/

I hope people find these useful although they aren’t meant to be detailed guides.  One of the main reasons I started writing this blog was because I knew I would forget rides and places I’d visited.  It’s been great fun reading some of the older posts again, and I hope they are in some way useful to others.

Videos to Watch on the Turbo

If like me you find it riding the turbo a deadly dull experience, even if you are following a structured plan, you’ll probably try to entertain yourself by watching videos or listening to music.  I follow TrainerRoad on my  mac but have an iPad mini showing videos at the side.  Some people I know like watching cycling videos whilst they train and there is a lot of choice on YouTube.  Over the years I’ve taken a few videos whilst out on my bike so I’ve put a set of links below if anyone is interested in using them.  They aren’t in anyway professionally produced and you’ll probably have to put your own music on in the background but there are a few interesting ones in there.

 

 

 

 

 

 

 

Smarter Training – Joe Beer on the Cycling Time Trial Podcast

@markflorence11

@markflorence11

I listen to a few podcasts related to cycling.  Amongst them is one about time-trialling by a chap called Mark Florence and it’s called the Cycling Time Trial Podcast by Mark Florence.  You can subscribe to it through a few different sources – I use iTunes here.  Anyway, it’s a great podcast and he usually has guests who provide insight and information on a range of subjects, all related to time-trialling.  If you’re reading this blog for that reason, you should listen to this guy.

So his last episode introduced a coach named Joe Beer.  I have to say I’d not really heard of him but he’s been coaching endurance sports for a very long time – not just cycling.  He has a white-paper available for download from his website (until 11/2) called Smarter Training – here.  The crux of this paper, and his talk on the podcast, was about training “smarter” and was based on many years of accumulated evidence and data.  I’m not going to reproduce the report here – read it yourself – but I was interested to compare my training approach to the rules that he lists.  As an example, his rule 1 is that 75-90% of your total training time should be in what he terms zone 1.  He defines this as “low lactate” or working at an intensity of 55-80% of your maximum heart rate, so it isn’t the same as, for example, Coggan zones.  Now when I heard this on the podcast, I didn’t quite catch the definition of zone 1 so I thought it was very odd and certainly not something I do.  However, when I looked on TrainingPeaks I realised that his definition of zone 1 encompasses zones 1-3 on the scale I use (80% of my HRmax is around 146bpm and zone 3 tops out for me at 151bpm).  When I added those up I was surprised to find that since I started training at the end of September to now, I’ve spent 76.5% of the time in Joe Beer’s zone 1.  Who am I to argue with that!

Like I say, listen to the podcast and check out the website/white paper.  Very much worth your time in my opinion.