100th 10 mile time-trial

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This week saw me ride my 100th 10 mile time trial (and, indeed, my 250th time trial).  I did my first time trial on the 25th September 2010 (read about it here and picture below).  I did it on my road bike without a clue about aerodynamics and at a time when I was tipping the scales at around 78kg.  I managed to average 20.9mph to do it in a time of 28 minutes and 42 seconds.

Photo by Jon Williams. Me looking knackered

I felt sick immediately afterwards and vowed never to do it again!  7 months later and I tried my hand at club not-quite-10’s (8.75 miles) but it was 2012 before I did another open 10!

Fast forward nearly 7 years and I’ve just completed my 101st 10.  I’m less than 65kg and I managed to average 30.3mph to do it in a time of 19 minutes and 50 seconds.

It’s taken a bit of hard work to get to this point but importantly it’s not felt like it because it has been fantastic fun, and I’ve met some great people over the years.  Although I’m 50 years old I still see myself as a relative novice with plenty still to learn, and I look forward to trying to get faster.

Hopefully this might inspire a few people to give it a go.  If I can do this with no discernible natural talent, then so can anyone.

 

May – if you want to go faster you’ll have to scare yourself

Coming off the back of some disappointing rides in April I’d been doing a lot of thinking.  About training, about nutrition and about how I’ve been racing.  My conclusions included upping my carbohydrate intake and building on the limited VO2Max work I’d already done.  I also listened to a discussion with Joe Beer on the Cycling Time-Trials Podcast during which he mentioned the phrase above in the title.  I started to wonder if I wasn’t “scaring” myself enough i.e. I was always keeping a little something back.

Anyway, the first club 10 of the month was a windy affair and I paced it pretty well, if conservatively, on another sunny yet bitterly cold evening.  3rd from 34 riders

The weekend saw the first 50 of the season – the Dukinfield CC 50 around J4/16.

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I made sure coming into this that I was well fueled and hydrated so I was feeling pretty good.  I had an idea of the power I wanted to ride at and I managed it very consistently, so I was pleased to come in with my best ever 50 mile power.  I was held up a small amount, but often that helps give you a breather in a 50 and is not usually a factor.  And I did have a small mishap when I dropped the gel I’d been carrying as I attempted to consume it, so by the end I was running on fumes.  Despite a few aches and pains I’d say that overall it went very much to plan and that gave me a lot of confidence that I can probably eek out a few more watts in the next one.  9th from 108 riders (£30 1st team)

On the following Monday (and then the next Friday and the next Monday) I took part in some sports science testing at the University of Chester.  You can read about that experience here.

The following club 10 was on a warm and fast night but I was tired and couldn’t take advantage off it.  I did manage to go a little bit faster off slightly less power.  2nd from 38 riders

Then it was back to good old J2/9 for the M&DTTA 25 championship.

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I was aiming to ride at a power PB level on what was a blustery, but dry day.  Unfortunately I wasn’t able to hold it but overall it was a decent ride with decent power.  It was a confusing day in many ways – it felt very hard but also reasonably quick.  I managed my fastest time on J2/9 this season so I was happy with my ride.

There were some quick riders out so I was happy to nudge into the top ten and we won the team prize again.  10th from 104 riders (£30, 1st vet 45-49, 1st team)

I missed the midweek club 10 due to a work commitment so next up was the Stone Wheelers 25 on J5/8 – a fast dual-carriageway course on the A50, with the finishing stretch known as the “concrete mountain”!  The weather all week looked sketchy and as I arrived at HQ it was decidedly so!

I was thinking it may be called off but the organisers took a sensible decision to postpone the start by half an hour.  I don’t know what happened to the earlier riders but it meant that I managed to get all the way round without getting wet.

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I’d expected a bit of a cross-tailwind out but somebody in the start queue said it would be on the way back so I was confused.  It felt fast when I started but I was conscious that I wanted to hold something back for coming back up the mountain.  As it was, going out I reached 42mph at a low wattage so I was unsurprised when the first 10 came up in around 19:05 without a significant effort. When it got to the turn the surface was very wet so I went around both roundabouts like I was on a shopping bike.  Back onto the DC and it still felt fast and I was pretty comfortable until I crossed the McDonald’s roundabout and started to make my way up the mountain, in what felt like a cross-headwind.  It was hard work and felt like a battle all the way – if you haven’t done it before it feels relentless.  Nevertheless I thought I was on for a fast time and was doing calculations in my head over the last two miles.  I missed the club 25 record by 13 seconds but I couldn’t be too disappointed as I took 32s off my 25 mile PB and ticked off a “51” – something I’ve been chasing since last season.  To cap it all myself, Alan and Chris won the team prize and set a new club team 25 record.  9th from 119 (£30, 6th on standard, 1st team)

A couple of hard training sessions and I had very heavy legs at the club 10 on a lovely warm evening – surprisingly the lowest turnout of the year.  2nd from 27 riders

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At the weekend I had entered the Warrington RC 50M TT which also included the VTTA Manchester & NW 50M championship.  The weather forecast was a yellow warning for rain showers, and it was windy.  In fact, on my drive to the HQ down Twemlow Lane it was dry as I turned into the lane, halfway down there was torrential rain and then it was dry again at the end!  The organiser was especially worried about lightning but certainly for my ride it held off, with only a light shower towards the end.  As a ride it was frustrating.  I felt good but there was much more traffic on the roads than usual which meant getting held up – ignore what I said above about it not affecting a 50 too much!  I was held up at Chelford roundabout each pass and I was held up coming out of Gough’s Lane each time too.  In addition, lines of cars waiting to pass riders meant I was held up on some of the fast straights too, especially passing the Egerton Arms.  Also after the first pass over Chelford at 6 miles I hit a pothole and lost my bottle (actual, not metaphorical) which meant I ended up doing the entire 50 in warm, humid conditions without a drink.  By the end I was steadily losing power so I was happy with my time but it could easily have been a fair bit quicker.  10th from 97 riders (£20, 5th on standard, VTTA Manchester & NW – ES Ward Memorial Championship Cup)

What seemed like a good idea at the time I entered, on the Bank Holiday Monday I got up at stupid o’clock to ride the historic Anfield Bicycle Club 100 – possibly the oldest bicycle race in the world, dating back to 1889 I believe.

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The course started on the A53, across Espley roundabout to Tern Hill, then A41 to Press Heath and back.  A short diversion up to Muller Island and then back across Tern Hill and Espley for 4 loops of the A53, B5063/2, A442.  It didn’t take long after the start for me to realise I didn’t feel good.  My lower back and glutes were still sore from the 50 I’d done less than 48 hours before and I was struggling to put out the power I was aiming for (around 250W).  I didn’t seem to be making much headway against the cross-headwind.  Things picked up a bit after I crossed Espley and got onto the D25/8e course and with the help of a tailwind to Prees I felt a little better.  The turn back into the headwind put paid to that!  I was also uncomfortable on my saddle and my left arm/shoulder was hurting too.  At some point it started raining too compounding my increasing misery.  Again things picked up with the cross-tailwind all the way down to Shawbury before turning onto the B5063.  The combination of headwind and appalling surface-dressed road nearly finished me as I could see my power and speed drifting down.  Turning onto the A41 brought the delights of the Peplow Pavé to further rattle my fillings and I heard something ping off the bike – I later discovered I lost a bolt holding the saddle on.  A little bit of respite on the A53 and I passed the finish line for the first time.  The thought of 3 more laps and I wanted to cry, with dark thoughts filling my mind as the course passed within a mile or so of the HQ “There’s no shame in climbing off”  “Today’s not your day”  “Shouldn’t have done that 50”.  Instead I decided I would try another lap.  I was just about on 4 hour schedule at 50 miles which meant I wasn’t on schedule as I knew I’d get slower.  Everything was hurting – I was cold, wet and struggling to hold my power and my position.  It was a real fight and I didn’t really enjoy it, which is unusual for me.  Each lap I promised myself the next one would be the last – I’m such a liar!  My 10 mile lap power was dropping.  250W, 249W, 244W, 245W, 243W, 240W, 234W.  I rallied a bit at 70 miles with a double caffeine gel – 242W, 237W and then a final push of 246W.  I finished in just under 4 hours and 5 minutes, which was 5 minutes outside my target time.  It took me an hour afterwards to get warm and stop feeling sick!  (11th from 84 riders, £20, 1st vet 50-59, 6th in VTTA National 100)

The next day I felt okay, if not a bit achey, but two days later I awoke feeling ill and without going into gory details I need to stay close to the lavatory.  I was meant to ride the Seamons 10 mile club championship but I was tired just walking around so I was unable to do so.  It might seem a bit “no shit Sherlock” but it seems that at my age two big efforts inside 48 hours is beyond my body’s capabilities.  I’v had this type of illness before when I’ve overreached and I’m gutted I’ve fallen into the same trap again.  It can take weeks to recover properly so I’ve already cancelled this weekend’s races.  Sometimes, I am still an absolute idiot.

During the month I managed 609 miles outdoors with 19,906ft ascent at around 19.3mph average, which used up around 22,665kcals. I spent 16 hours and 53 minutes on the turbo using a further 12,530kcals. Total for the month was 2,717TSS 

 

April – Consistently Inconsistent

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April fool’s day and I was at Goostrey for the Withington Wheelers 25 mile time trial on the challenging J2/9 course.  A full field, including a novice event, and rumours of lots of riders being turned away.  Incredible really for an early season event on a slow course.  April showers were falling as I drove there but thankfully it had stopped by the time I rolled up to the start.  First 25 of the season – probably going to hurt I reckoned.  I was right.  For the first five miles I felt rubbish.  Then I felt good for the next fifteen.  Hanging on for the last five was the best I could do at that point.  My back ached, my neck and shoulders were sore and I’d been fidgety all of the way round.  And it was pretty windy too.

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Accelerating just after joining the A50 from Seven Sisters Lane. Courtesy and © Ellen Isherwood

I was, however, quite happy with the power I managed, although the time I recorded was my worst time since 2015, and in the end so was my finishing position – go figure!  15th from 120 riders

I decided I was going to tweak my position again.  Patience is not my thing!  I ordered a switchplate kit from Canyon that offsets the armrest stacks and allowed me to get my armrests into what I hope is the Goldilocks position (not too narrow, not too wide, just right…) and I added a cm or so to the height.  

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My saddle moved forward a cm in an attempt to stop the fidgeting.

Speaking of position changes, somebody got pinged for a 3cm rule breach which was the cue for another flurry of posting on the time-trial forum.  The fact that the breach was identified via a picture only added to the storm, which threatened to escape the teacup and then some (something I talked about in this post here).  Having seen galleries from my races so far there are quite a few riders who, on the face of it, could have been in trouble, but that was their lookout.  However, it became clear that the CTT were not helping themselves by posting images of race winners in positions that were clearly contravening their own regulation, even if those pictures were old stock images.  And it hadn’t been mentioned once in an HQ, which is the complete opposite to the other regulation change for 2017 (signing out) which had been mentioned every time.  Anyway, to cut an already long story long, the CTT then announced a moratorium on the 3cm rule for 2017, meaning that anyone who had spent time and money on complying had effectively wasted both.  Distinctly not great for all involved.

Back to the racing.

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On Saturday 8th it was the VTTA National 10 mile championship on the J2/1 course.  The weather was absolutely fantastic – sunny and warm.  I didn’t really think I had a chance because the VTTA races are handicapped.  There is a “standard” time for each age from 40 upwards and the actual time is subtracted from the standard to give a “+” or “-” against the standard.  I came 4th overall on actual time but that only translated to 10th on standard.  The winner was, I believe, 86 years old and still doing a 10 miles in less than 30 minutes.  The 2nd place guy was 73 years old and did a 23:30!  Amazing and inspirational to anyone who thinks they are too old for competitive sport!  Frustratingly, myself and two other Manchester & NW Group riders (Darren and Mike) were only 16 seconds away from a Gold Medal for the fastest overall VTTA Section.  4th from 107 riders, 10th place in the Nationals on Standard 

Next up were three consecutive races over the Easter Weekend, starting with a chase for a fast time at the “V”.

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Luckily the rain that was falling as I sat in the car park died down and I managed my warmup and race in the dry.  I was expecting the ride out to the turn to be quick but it wasn’t and it felt harder than expected.  My time at the turn was considerably down on previous efforts although my power was up and I felt decent.  Coming back there were some really fast sections and I was gradually making up time.

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Courtesy and © Craig Zadoroznyj

A really big effort and at the end I crossed the Line in 19:49 – 10 seconds down on my PB on what felt like a harder day.  I feel that with the right conditions I can really improve on it so I’ll be back!  37th from 108 riders

The wind was up in Cheshire on Saturday.

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One of the hardest days I can remember on J2/9.  The headwind from Chelford to Ollerton was very much hard work and featured twice, whereas the Twemlow Lane tailwind only featured once – it’s rarely fair!  Of course it’s the same for everyone and the faster riders dealt with it better than I did.  I felt good and my power reflected that but for the second time in a month I’ve recorded my worst time on this course for 2 years.  I’m happy with my position and feel it’s a bit better than last year but I got roundly beaten by a couple of riders who I beat/was close to last year so maybe I’ve stood still relatively speaking.  That said, a very close call with a car that didn’t see me meant I was a) shaken up for a while and b) happy enough to finish in one piece.  Onwards and upwards.  10th from 97 riders (£10 1st team)

The final piece in my Easter racing jigsaw was a stupid o’clock start to get to Tilstock.  I wasn’t expecting much and accepted wisdom is not to do two races consecutively, let alone three, but I enjoy racing much more than training so there you have it!  It was a cold morning with a stiff breeze but nowhere near as bad as Saturday.

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I was expecting to feel the effects of Friday and Saturday but it soon became apparent that I wasn’t.  In fact I felt strong and was happily maintaining a very decent power output.  Normally, if I do two 25’s consecutively I am at least 10W down during the second.  Today my power was higher.  My minute man was a DNS but after about 10 minutes I could see the lady who had started two minutes ahead of me.  A couple of HGVs went past me on a straight section, followed by a couple of cars, but then we were quickly into a fairly twisty section and on the narrow A road they inevitably struggled to get past the rider in front.  When I analysed my data file for power and cadence I started to ease off at about 00:11:50.  By 00:12:00 my cadence and power drop to zero and apart from one spike in the middle it was 00:12:23 before I start pedalling again!  I missed the podium by 8 seconds and 1st on standard by 20 seconds, but who’s to say that the breather I got didn’t spur me on to better efforts afterwards, so you just put it down to experience.  The wind made the section from Tern Hill to Emsley hard going (but easy back) but then again after the turn back for home at Tern Hill there were long sections where 350W was getting me just under 25mph – very hard work indeed.  At the end I equalled my best time for this course on a day when many other riders struggled, and I beat a few that I didn’t expect to (i.e. the complete opposite of the day before).  A final word on the winner who tabled a 49, which I understand to be not just a course record but a county record!  That’s 30mph average over this course – ridiculous and awesome in equal measures!  4th from 111 riders (£20, 2nd on standard)

Club 10’s also started after Easter.  I made a bit of a hash of the first one, missing my start time due to some faulty overshoes delaying me, so when I set off I went off like a complete idiot and faded badly near the end meaning I was well beaten.  3rd from 37 riders

Leigh Premier’s 10 at D10/1 was the following Saturday.

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There was a delay to the start as the local council had decided to cut the grass verges – who knew local councils worked at the weekend?  The weather was sunny but a stiff breeze meant that most of the ride would be either tailwind or headwind.  I managed to get my pacing just right – going harder on the headwind (and uphill) sections and easing back fractionally with the wind at my back, so I was really happy with my ride.  You heard it here first – a tester happy with a ride and not making excuses!  4th from 74 riders (£20, 1st on standard)

The next club 10 was FREEZING!  On the back of a block of hard training sessions and a -ve Training Stress Balance (TSB) I expected to be tired and struggle so I took it easy at the start.  As it was I felt okay so ended up with a bit in hand at the end but was in the bizarre situation of having sweat dripping off me whilst simultaneously not being able to feel my fingers or toes!  More importantly the marshalls and volunteers deserve special thanks for standing around in that!   2nd from 29 riders

I’m not sure if the hard week and some issues with sleep caught up with me but after two decent races it all came down to earth with a bump!

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The East Lancs Road Club 10 was a re-run of the J2/1 course earlier in the month.  This time the wind was giving a bit of a shove on the way out and a bit of a smack on the way back.  I didn’t really have a clue that it would be a bad day for me until riding to the start when I felt a little queasy.  After the start I felt very queasy but put it out of my mind as I thought it would go – it’s not unusual to feel bad in some way at the start of a TT until your body adjusts to the effort.  Unfortunately mine didn’t on this occasion and I felt bad all through the ride and I simply could not sustain any level of power.  At the end I’d lost nearly a minute on my time from 3 weeks earlier which was unsurprising as my power was 17W less, and even less than my last 25 mile race.  Consequently I lost a lot of ground to many of my peers in the overall standings.  18th from 105 riders

The next morning I was hoping I felt better as it was the VTTA National 15 Mile Championship on V728 in Hull.  I had never ridden a 15 before so was looking forward to it.

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The wind was really blowing when I arrived.  It was blowing such that the outbound leg would be a block headwind and the return would be a tailwind.  Riding to the start was a crosswind and it was flicking my deep section front wheel continually.  When I started the force of the headwind was quite staggering.  But it was also swirling which meant the front wheel was catching it again.  It was pretty sketchy and meant that my speed was dropping as low as 18mph on sections and by the time I took the turn and rejoined the return leg I’d done the first 8 miles in 20 minutes.  By complete contrast the return leg was how I imagine Brad Wiggins or Alex Dowsett feels – super-fast and relatively effortless!  I think I changed out of 56-11 only once, my speed (on the flat) peaked just over 40mph and I completed the second 7 miles in just under 13 minutes.  My power was still a bit down and I still didn’t feel 100% but I was happy enough in those conditions. 22nd from 129 riders

So how do I assess the season so far.  Well, it hasn’t been what I wanted it to be.  My power is all over the place, which I can’t explain given how well (I thought) my training had been going.  And other people have improved beyond me.  On the positive side I’ve ridden my course best times on J2/1, J2/3, D10/1 and D25/8e.  I’ve also had some times on courses that are my worst for several years!  I’ve had some rides I’m really pleased with and then some that were just horror shows.  I can’t explain it, let alone try to fix it, but I need to try to get some consistency because next month the longer races start.

During the month I managed 453 miles outdoors with 18,146ft ascent at around 18.4mph average, which used up around 16,364kcals. I spent 20 hours and 33 minutes on the turbo using a further 15,435kcals. Total for the month was 2,571TSS

And we’re off – sort of…

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The race season starts in March – for me anyway.  After a winter holed-up training indoors it always feels like the light at the end of the tunnel when the first race comes around.  Cue the stirring music.

Excited.

Ready.

(Sound of needle scratching across vinyl…)

Disappointment.

The M&DTTA 10 on Saturday 11th was moved from J4/17 to J2/3 due to roadworks.  Earlier in the week the forecast was for strong winds and rain but it was dry with relatively light winds on the day.

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It was good to catch up with folks again and just be around an HQ again.  Hearing about their winter training.  Looking at shiny new kit.  Chewing the fat.

Down to business and everything went fine in my warmup and I felt okay.  I’d not trained in my new position over the winter but didn’t think that would be a big deal – I’ve never done that in any previous winter.  What I have done in the past though, which weather and time didn’t permit me this year, was take the TT bike out and ride at full speed for a few practice 10’s.  Riding to the start in position I started to realise I didn’t feel comfortable at all, a sensation that worsened as I set off.  My new-for-this-season Aerocoach armrests really dig in at the sides so they’ll take some getting used to, and my new lower front end and extended neck position were very uncomfortable.  A few miles in I was struggling to maintain the power output and by the time I reached the turn I was well down on where I thought I should be power-wise. I tried to push on hard, trying to use the discomfort as a motivator, which worked until I was held up by a queue of traffic trying to pass a slower rider and had to back off.  The breather I got meant I could attack the last mile so I recovered a bit but still finished nearly 20W down on the same ride last year, albeit only 1s slower.  It was a big disappointment because it’s the first time I’ve started the season with a worse performance than the previous season.  I knew I’d feel bad in the first race, I always do.  But not this bad.  With a couple of days hindsight I decided it wasn’t as bad as I first thought and I suspected it was down to the position and being race-rusty having not been out for a practice run – after all my average power increased in the second half of the race, even with a big drop due to being held up by traffic.  8th from 63 riders (£10 3rd veteran on standard, £10 1st team)

So I decided to bite the bullet and try training in position the following week.  I also swapped turbo trainers to a smart trainer that arrived after several months on back-order.  All I can say is wow!  It was (is) much harder and being in position definitely elevated my heartrate and made my legs hurt in all new ways!  By the weekend I was feeling more confident but realised it probably wouldn’t be a quick fix.  On a related note I’ve also been playing about with Zwift on the days when I’m supposed to be doing “easy” sessions – unfortunately it does somewhat draw you into going a bit harder than you should!  It is very clever though, especially the simulated road effect when you are riding over virtual cobbles or gravel, and the noticeable effects of inclines and drafting!

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The weather forecast  for the next Saturday race was pretty awful and it was spot on!

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I was much more comfortable when I set off but it didn’t take long to realise that I was still struggling to maintain my power.  What I realised was that everything felt compressed and I think that was affecting my breathing in some way.  Mentally I just ignored it and tried to push harder which worked a little bit (my power after the turn into the headwind wasn’t so bad but nowhere near the gains I’d seen on the turbo).  As per usual on this course I was held up a little bit, but I was also pretty wet and towards the end the visor of my helmet was steaming up.  I shaved a couple of seconds off and moved up a couple of places.  6th from 78 riders (£15, 1st veteran on standard)

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Left – 2107, Right – 2016

Looking at my bike afterwards I realised that the Aerocoach armrests were really clamping my elbows much closer together than my previous stock armrests – it’s quite noticeable in the picture above, drawing my shoulders in and compressing my chest.  I wondered if this may have something to do with the power drop, so when I got home I moved the rests one bolt hole wider – effectively an inch on each side.  Time for an experiment with the next race, but during the week I also tried it on the turbo.  During a flat warmup of 200W my HR was static at around 117bpm.  As soon as I clamped my elbows together (simulating the position on the left in the picture) my HR went up 10bpm at the same power.  Back to the original (right) position and my HR went down again.  This was repeated several times with the same results.

The race on Saturday was with the armrests in the “wide” position.  At the start it was a bit of a shock to the system because the sun was shining and the wind wasn’t blowing!

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I felt much more comfortable and pushed hard but was still well down on power – although I posted my best time on this course.  Still it was a lovely day and I enjoyed the race.  7th from 62 riders (£7.50 Joint 3rd on standard, £15 1st team)

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Courtesy and © Ellen Isherwood

It’s a hard course on which to maintain a pedalling rhythm, due to the narrow lanes and traffic slowing riders, but as I’ve done it before I doubt that is the reason.  As I can push big numbers out of position on the turbo I can only suspect that it is something to do with my new position overall and hope that I adapt to it over the coming weeks.  Here’s a comparison of my last 5 rides on J2/3.

  Time Average Power Air Pressure
19 March 2016 22:30 314W 1.272
12 April 2016 22:22 308W 1.229
11 March 2017 22:31 295W 1.232
18 March 2017 22:29 298W 1.228
25 March 2017 22:12 301W 1.24

Maybe I’m just getting old and it’s downhill for my power from here!  I hope not.

April will be a busy month, with 8 races all in including the first 25s of the season.  It will be interested to see what power I can maintain on those – last year it was about 95% of my 10 power.  If I haven’t adapted to my position at the end of that lot I never will!

In the meantime I’ve reduced my FTP in the various training packages I use, in recognition that I need to train more in position where my power is clearly lower.  It’s also still worth me remembering that I have not finished my training plan yet.  I need to do some more VO2Max intervals which I will be doing over the next couple of months.  I keep forgetting that I deliberately built my plan around peaking towards May and not March like last year.

For interest, here’s the training software I use

  • TrainingPeaks online – overall training plan and recording of TSS, CTL etc.
  • TrainerRoad – individual specific training plans and workouts
  • Zwift – still looking at this for workouts, recovery rides
  • Rubitrack (stored locally) – complete ride history
  • Strava – used as a hub for synchronisation
  • Garmin Connect – used as a hub for synchronisation

It’s a pain that some things will sync with Connect whereas others will only sync with Strava but it’s all set up and working so I’m loath to mess about with it now – they’re both free and I rarely look at them anyway.  TrainingPeaks is my go-to recording software and TrainerRoad my go-to workout software.

That’s it for this month.  During March I managed 358 miles outdoors with 17,700ft ascent at around 16mph average, which used up around 12,852kcals. I spent 28 hours and 42 minutes on the turbo using a further 23,626kcals. Total for the month was 2,887TSS

Opening a can of worms… 3cm rule

I’m sure there are many people who ride time trials in the UK who have a level of ignorance of all of the rules involved.  I know I don’t know them all and I really should.  Over the years I’ve picked up all the important ones (I think) but I haven’t read all of them cover to cover.  For many, though, I expect that they have never been particularly familiar with the 3cm rule which has been in force, I’m told, for many, many (20+ ?) years.  It’s tucked away in Regulation 14 (d) and the 2017 update states
(d)  Machines fitted with triathlon handlebars and derivations thereof which have forearm supports, or Spinacci type handlebars without forearm supports, may be used provided that when the rider adopts a competitive position on these bars:
    (i)  The wrists are no lower than the elbows.
    (ii)  The point of the elbow (olecranon) is no more than 3 centimetres in front of the steering axis when measured perpendicular (at right angles) to that axis.  This measurement is illustrated by the following diagram:
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CTT diagram – “3cm rule”

Now it’s been there for a quite a while and was introduced, I understand, to ensure that the “superman” positions being tried by riders such as Chris Boardman and Graham Obree were not dangerously introduced to British roads (although this is based on conjecture because nobody seems to recall exactly why this rule was introduced).  Recently, though, more and more people have been adopting aero positions that take their elbows quite a bit further forward of the steering axis and hence for 2017 the clarification (including the diagram) was passed into regulation.  This has caused an absolute sh*tstorm on the main timetrialling forum.  The last time I looked there were over 100 pages, much of it accusation and recrimination.
As far as I can see there are a number of objections including the arbitrary nature of the rule and the enforceability of it.  I’m not going to get into an opinion piece on this blog other than to say a couple of things
  1. It’s a rule, however arbitrary, and therefore I need to comply with it
  2. As with many rules simply having it may well be enough to encourage the majority of people to comply (which is the main point of a rule)
  3. However, for those that don’t, it appears that to enforce it will rely on other people “reporting” riders using  either witnesses or photographs as evidence – which doesn’t really encourage the kind of community I want to be part of (or think I’m currently part of)
  4. Simply witnessing it is almost impossible.  Indeed, the measurement from a photograph is fraught with difficulty for a number of reasons.  So enforceability will be an issue.
I’m going to attempt to illustrate this using pictures and videos of me racing and in my new position.  My new position is, I believe, compliant as shown below.  However, if I over-reach during a gear change, which can easily happen when you’ve been riding at the edge of fatigue for several hours, it might just drift out.  So do I change position to account for that or not?  So let’s get into the problems
Identifying the steering axis
Now this seems like the least of our problems.  On a bike with a standard headset (see the CTT diagram above) it’s fairly straightforward.  On a lot of modern TT bikes the cockpit at the front is fully integrated.  So on my Canyon to work out where the actual steering axis is you have to look very closely.  On the pictures below I’ve marked it with yellow sticker on the bike
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Identifying the problem as a witness
Here’s a video of me at the velodrome.  It’s helpful because it’s slowed down at points. Freeze it at 00:12s to see my position in motion.  Try to see whether I’m complying at full speed from 00:18s onwards.  It’s pretty difficult.  You can see slow motion again around 01:15s
Identifying the problem from a photo

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That’s still quite tough but obviously we can blow digital photos up.  Luckily, in this picture, the photographer caught me virtually side on, meaning there are no real issues with perspective or angle.  Of course then you get into the issues with telephoto lenses, depth of field and other such complexities that make an accurate measurement even harder.

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But even now we still don’t have my helpful yellow steering axis line there.  And my bike is unhelpfully matt black, making it a bit harder still.  Not impossible, but hard. So it’s going to be interesting to see how this pans out.  I intend to keep the following pictures because to my mind they show that my position (albeit in a static position) is compliant with the regulation.  I think that’s all everyone can do.

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Conclusion
I wonder how many people really knew about and understood this rule?  I also wonder if the timetrialling forum is representative of the overall community and whether there will be the problems in 2017 that are being furiously discussed on there?  I suspect there may well be a couple of early season “reports” made by individuals to hammer home their points.  There are some very, very vociferous people who seem hellbent on proving their point.  So worst case and we could end up with some sort of trial by internet.  If you are getting ready for the season, my advice is to take the opportunity now to make sure you are compliant, as best you can in a static environment.  Doing the photos above was a pain and quite difficult to do on my own.  I know they aren’t completely accurate but I think they are enough to set my mind at rest that I am compliant, being aware as I am that once riding, the dynamic nature of it during a 20min, 1hr, 2hr, 4hr, 12hr timeframe will almost certainly change my position on the pads at points during the ride.
Here’s hoping it’s a storm in a teacup.

First 12 Hour Time Trial

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And we’re off!

I’d been worried about this for a quite a while and when the alarm went off at 3-15am and we drove towards Prees Heath in the dark, the pouring rain and swirling wind did nothing to ease my concerns.  By the time the sun had come up the rain had stopped but the wind remained, and would do so for the entire day.  More on that later.

Clubmates Pauline and Jeanette were also doing their first 12 hours with support from John and Paul.  Both kindly offered to provide me with some support on the Anfield loop as Liz and Kate would be stuck at Prees island, an offer gratefully received.

The route had three sections.  Three times round a 20 mile circuit between Prees and Espley, the only part I was familiar with.  Then up to six times round a 17.5 mile circuit from Espley (the Anfield loop) and then back to Prees and as many times round the 12.5 miles finishing loop as time allowed.  The link below shows the route I took

https://www.relive.cc/view/684279680

I’d prepared a whole set of instructions for Liz and Kate about what I’d need at each stop.  On the first 3 loops I was okay because I’d be back every 20 miles.  I’d then be on my own for 125 miles or so with the limited supplies I’d given John.  Fairly early into the ride the plans went out of the window because my needs were changing as the rode wore on.  Next time I do one of these I’ll have a much better idea of what to do.

The first three loops were okay – the wind was pretty tough coming back – but energy levels were high.  I changed my helmet after the third one because the first one was steaming up and hurting my neck a bit. Then it was off to the Anfield Loop.  I was worried about this bit because forums were talking about the “Peplow Pave” – a very rough section of road.  The worst bit however was the first stretch from Espley which was slightly uphill into a fierce head/crosswind.  I stupidly took a bottle from John on the move on this section and nearly ended up in the road due to the wind – suffice it to say I stopped the next time!  The Peplow bit was bad but not really worse than Cheshire courses – it was just the cumulative effect of it.  As I was travelling reasonably quickly I was treated to the full six laps.  After three hours my neck and shoulders were quite sore.  After five or so hours my knee was hurting.  Undercarriage, forearms and wrist were also starting to protest.  The only way to get through this sort of thing is to break it down into smaller and smaller chunks, so I’d worked out the bits of the course were I got some respite and counted the laps down to those sections.  I was spending more and more time off the aero bars and on the drops because it was more comfortable, which cost me speed.  Interestingly, from a fitness point of view, I never felt troubled, and probably could have gone faster were I not in pain.  Finally, I was directed back to Prees for the finishing circuit.  I stopped for a re-application of chamois cream (Elite Ozone Endurance – the best chamois cream I’ve used bar none) and for some deep heat on my neck and shoulders.

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Still smiling 190 miles in…

The finish circuit consisted of a short stint up the A41 before turning off down the backroads through Tilstock and down to Quina Brook.  This first bit of country road was horrible.  The surface-dressed road and headwind made it purgatory.  It was more aero-efficient to go into a tuck on this section but the surface and the nature of the road just made it agony.  There were some sections after this that were really nice and quite quick and then we turned left and back towards Prees, up a short incline.  By the end this incline felt a bit like an Alp but at least there was a 30mph+ downhill on the other side!  Back at Prees a crowd of supporters had gathered and it was fantastic to receive support as we went past – it’s a real boost before the horrible bit of the finish circuit!  After 10 hours I had a bit of a surge which lasted for half an hour – then I was just surviving – especially when it started chucking it down for the last hour or so.

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You can see my pace get slower and slower…

In fact I probably could have got a few more miles in but I was cold and in pain so I timed my ride to end at the timing point nearest the car park!  My official distance was 263.64 miles and I came eighth.  Thank you to Liz and Kate for their support, and to John and Paul.  And congratulations to Pauline and Jeanette for also finishing their first 12’s.  And a massive thanks to all the organisers, volunteers and marshalls – an incredibly well run event.

I told Liz she could slap me if I ever said I’d do another but I reckon on a good day (i.e. less wind) I could seriously beat that distance.  Here’s the lessons I’ve learned

  • I spent over 10 minutes stopped.  Doesn’t seem a lot but that’s 3 to 4 miles.  I think I could reduce that
  • I’d reduced my tyre pressures to provide a bit more comfort – probably should have reduced them further
  • My whole nutrition approach would change – I overestimated what I’d need
  • A bit more mobile support team would have made life a lot easier
  • A bit more training in aero position to help the neck and shoulders and using my more comfortable TT helmet from the start
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This is what 264 miles does to you…

Season’s Here!

Ade's Road Cycling BlogThe season has started!

Four races in March signalled the start of the season and first attempts to see whether a winter of my own custom training plan had paid dividends.

The first race was a Manchester & District TT Association (M&DTTA) 10 on the J4/17 course.  The weather was pretty good, with a temperature of around 10˚C and a lightish 7mph southerly wind.  I felt pretty good all the way around and was happy when I crossed the line with a new power PB (season goal – tick) and a time of 22:14, which was over a minute quicker than I’d done before on the course.  5th from 56 (2nd on standard – £20 prize)

A week later it was the first of the Cheshire points series races, another M&DTTA 10 but on the J2/3 course.  It was bit colder at 8˚C and with a stiffer 9mph north-easterly.  My time of 22:30 was good enough to help my new club, Seamons, to the team prize and a podium place for me (season goal – tick).  2nd from 96 riders (£15 prize + £10 team)

On Good Friday I went to the V718 course in Hull.  It’s widely acknowledged to be the fastest 10 course in the country and as such it’s very popular, with many of the best riders in the country riding.  For once the wind wasn’t blowing a gale and was a helpful 9mph WNW on a chilly 9˚C morning.  I’ve been chasing a “19” since last season so I made sure my preparation was spot on.  One of the things that makes the V a fast course is traffic but there was relatively little at 10am on Good Friday, but it’s still a startlingly fast course.  With the wind almost directly behind me on the way out there were times I was spinning out at 38mph on a 53-11 gearing.  My first 5 miles, including the start and the turn, took 9m 16s.  The 5 miles back, which I did at 12W more power, took over a minute longer.  I crossed the line at 19:39 and finally ticked off a goal that had eluded me for a season.  There were some very fast rides, including the winner posting a “17”, but I am pleased that I managed to come 21st in a high quality field.  21st from 121 riders

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The second of the M&DTTA 10’s was the day after my trip to Hull.  The weather was very different.  12.5˚C but with a southerly wind of 25mph with gusts up to 50mph.  As soon as I started I knew I was in trouble.  Even the relatively sheltered Twemlow Lane start had me struggling to stay on a line and it got worse from there.  On the A535, particularly the very exposed parts, I was getting blown all over the road.  The worst thing was that it wasn’t consistent, it was swirling and hitting from both sides.  At one point, down near the sandworks I very nearly got blown off the bike, such was the force the crosswind hit me.  I spent much of the outbound leg on the drops rather than the aerobars.  After getting held up at the Chelford roundabout I was hoping the inbound leg would be a bit easier but if anything it was worse and I have to say I lost my nerve and spent most of it on the drops.  I finally reached the finish line and it’s no exaggeration to say that I’ve never been more relieved to do so in any race.  8th from 64 riders (2nd on standard – £15 prize)

March is normally a consolidation month where I try to transfer the gains I’ve made on the turbo to the bike.  I’m delighted with the start I’ve made but there is more to come.  Despite ticking off three season goals already, I still haven’t put the same power out on the bike that I have done on the turbo, which is a complete opposite to last season!  April sees the start of the 25’s, which is my favourite distance, so I am looking forward to that!

Overall, during the month I rode a rather paltry 317 road miles, with a very flat 14,158ft of climbing at an average speed of around 16.7mph.  I used 10,584kcals of energy, with another 22,299kcals during 28hrs and 38mins of turbo time.  Total training stress was 2,828TSS.

 

Failing (or the Art of Compounding Mistakes…)

At the start of the year I sat down and wrote down a series of things that I wanted to achieve from the 2015 time-trial season.  There were some main goals, some interim goals and some one-off goals.  I then planned out my race calendar so that races that contributed to the main goals were classified as “A” races, “B” races contributed to the other goals and “C” races were simply about race-craft or training.  My training plans would build towards an “A” race and my focus would be 100% on preparation, so it was supposed to be highly scientific and carefully planned.

And then reality happened.

For my first “A” race earlier in the season everything was going to plan in preparation, but the race itself didn’t turn out how I thought it would and at the time I didn’t know why – with hindsight I was at the start of an illness that knocked me back for about 4 weeks.

For my second “A” race I really wasn’t in the right mental frame of mind.  I almost didn’t ride.  The race went entirely to plan!  Make of that what you will.

My third “A” race was over the weekend just gone and involved a 300+ mile round trip.  Again, everything was going to plan.  In the previous week I’d ridden two TT’s at a course best for me. I arrived at the HQ very relaxed and confident.  My warmup was okay.  The trouble was it was very hot – the Garmin and car gauges were reading 30˚C.  I decided against a bottle on the bike because, hey, I’d never needed one for a 25 before.

Hello mistake number 1.

I rode to the start.  It was hot but okay when I was moving.  I rolled past the start and then further up did a U-turn and came back down to the queue of riders, forgetting to change to a higher gear and leaving the bike in too big a gear for my start.

And that was mistake number 2.

My intention was to hold the front brake on, lean the bike forward and flip the gear like I’d done a hundred times before.  I pulled the brake and heard an alarming “ping” as the right hand caliper, hidden behind an aero fairing inside the front fork, clamped to the wheel.  The rider in front of me was at the start line which meant I had a little over a minute.  The wheel wouldn’t turn, the caliper wouldn’t move.  I had no tools to remove the fairing.  I wouldn’t recommend this at home, and with hindsight it didn’t help much, but I loosened the wheel and repositioned it at a slight angle such that it would turn, albeit still touching the pad.  I realised I didn’t dare pull the front brake so I’d be approaching every roundabout simply feathering the rear.  I didn’t have time to be too nervous about that because then it was my turn to push off.  N1/25C has a gift hill at the start.  I realised going down that that I wasn’t going as fast as I should be and so my natural instinct kicked in.

Mistake number 3.

I pushed a bit harder than I should have done, and kept on pushing, but still the speed didn’t come.  At roundabouts (there are lots on N1/25C) I was backing off and using my one brake carefully.  At 8 miles the course turns back on itself and on this day was into a cross headwind.  By 10 miles I was overheating and my power was dropping as my heart rate was rising.  At 13 miles the course turns back again and the sweat was dripping down onto my visor.  I was cursing myself for not putting a bottle on the bike as I was so thirsty.  I’d pretty much run out of gas.  The rest of the ride was a bit of a blur of unpleasantness, and at the end I felt dazed and dizzy as I got my breath back before heading back to HQ.  To be confronted by my worst 25 time for 2 years. In an “A” race.  AN “A” RACE!

Anyway, I sulked for the duration of the drive home.  Took the brake apart to find the broken spring – see picture.  Manufactured a pretty dodgy Heath Robinson fix.  Emailed Canyon to request a warranty replacement.  Got my stuff ready for the following day.  Sulked a bit more.

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On Sunday morning I just got on my bike and rode.  No warmup as such, a lot of care on the front brake (used it only once) and concentrated on putting the power down in the right places.  I came 6th overall in a time around 4 minutes quicker than the day before. I’d like to say it made up for the Saturday, and in some ways it did.  But I still need to re-assess my overall goals and probably change them, as the ones I’d set are pretty much insurmountable now.  So that remains a real and tangible disappointment after all the effort I’ve put in over the winter.

Anyway, lessons to be learned and more plans to be made.  You might call it a Plan B.  Onwards and upwards.

March Roundup

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After what felt like a long winter of training I couldn’t wait to get going.  My plan was to use the TT’s in March (and to a lesser extent early April) to get back into racing and make adjustments to my position ready for the warmer months.  In addition, I’d planned an early trip to V718 in order to get a feel for the course before having a real crack at one of the fastest 10 courses later in the summer.  Weather wise March varied from beautiful, bright blue skies, to freezing cold rain and gale force winds.  I’m not sure why I’m surprised.

Despite looking forward to it for ages I was under no illusions that the first race would be horrible.  As it was the weather was reasonably kind, dry with only a little wind.  My ride went well.  I was using my ISM Adamo TT saddle and I was slipping forward a bit but I managed to record a slight increase in my best power for a 10 on my way to a time about 1 minute quicker than the equivalent ride last year.  I was happy enough with my placing and won a tenner for placing in the vets competition.  12th from 74, 23:12 

 The second weekend of March saw me riding an uncharacteristically early 25 on J2/9.  This was a ridiculously cold day and despite having tweaked my saddle and bars I couldn’t get comfortable for the whole ride, shuffling backwards and forwards.  Overall I managed to sneak in under the hour on a slow day and won another tenner, this time as part of the team prize.  My power stats were nothing to write home about but then again, with the amount of moving around, I wasn’t expecting them to be.  10th from 47, 59:15

 The third race was another 10 on the J4/17 course.  The final mile and a bit of the ride was into a very strong headwind which proved to be a killer for a lot of riders, myself included.  Again I wasn’t happy with the saddle but again I managed to win a tenner in the vets competition.  My power output was quite a bit down on the first week which was slightly worrying.  14th from 90, 23:16

 My final race of March was my recce to V718 in Hull.  This is a fast course but when I arrived it was blowing a gale, and there was talk of it being cancelled.  I was off quite late so got the benefit of seeing riders coming back in, shaking their heads!  The course itself is essentially a run along the A63 and back.  Going out the wind was across and over my shoulder, and the course felt really fast.  The turn was difficult and there was a horrible slog up what felt like a long drag with the wind feeling like it was head on for a while.  At the end I managed a respectable time in some very illustrious company and assuming I can get in again, I look forward to riding the course in better, warmer conditions.  24th from 90, 21:10

In summary then, March saw me ride 502 miles in 1d 5hrs 43m, at an average speed of 16.9mph.  I climbed 24,717ft and burned 17,926kcals.  On top of that I added another 18hrs 21m on the turbo, burning a further 12,511kcals.  Overall that meant a TSS of 2056 for the month.

2014 Time-Trial Season

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So that’s my second season of time-trialling completed and I reflect back on it with a mixture of pride in how I’ve improved, but also a slight sense of disappointment that I could have done more.  Some of us are never satisfied!

Overview

I raced more this year. Last year I also had to fit training for, and taking part in, my LEL experience. This year was all about time-trials. So I competed in 38 open and club events at regular distances, in addition to 16 Kilton’s.

I started the season early, albeit with nothing in mind other than to blow away the winter cobwebs. At a very windy A6 near Garstang some roadworks saw a 10 shortened to just under 6 miles, and even so it was the usual horrendous first-real-race shock to the system. This was followed by my first 2-up, with Phil, on a sporting course in lovely calm and sunny conditions.  Suffice it to say our technique was all over the place but bizarrely we won some money, being 7th fastest veterans.  The rest of March was taken up with some Cheshire 10’s, and I recall it being a particularly windy month, or maybe that’s just my excuse!  April saw the start of the 25’s and the midweek Kilton kicking off.

Over the whole season the weather was okay.  There were very few really hot and sunny days, and I rode in torrential rain on three occasions, which wasn’t pleasant especially when one was a 50.  One event was called off due to standing water on the course, and another due to a road traffic accident on the course (not involving a rider I might add).

I sought out some new courses during the season and rode for the first time on J8/13, A10/16, V415, A50/5, J4/18, D25/3, V236/1, L2525, D10/19 and L2524.

I rode a hilly 200k audax at the end of April during which I injured my knee.  Following my usual pattern of “ignore it and it will go away” I finished the ride after popping ibuprofen but then continued to suffer with it all through May.  My one concession to it was to take a week off the bike commute immediately afterwards but at the time I didn’t think it affected me much.  I would simply pop a painkiller, rub some gel on my knee and then race.  It’s only now looking back at my results there is a clear and obvious pattern.  In the majority of my races before the injury I finished in the upper quartile of riders.  In the majority from June onwards I finished in the upper quartile.  In the whole of May, a total of x rides, I didn’t finish upper quartile once.  There’s a lesson there that I really should learn if it happens again.

In July I invested in a power meter. It has opened up a whole new set of data to me which has been a big help in keeping my concentration during races and analysing areas for improvement.  I’m hoping that it’s really going to pay off over the winter by allowing me to really target and measure the effect of my training programme.

Over the course of the season I won £69 in prize money, so whilst I think I’ll be working for the foreseeable future, it is a nice fillip when the cheque arrives.  It’s also an improvement on last year, as was my position in the Cheshire points series.  In 2013 I finished 14th with 353 points from my ten best rides.  This year was 11th with 420 points.  Next year I have to target top ten.

The season drew to an end with some PB’s which I was pleased with for about 30seconds and then not satisfied with at all – that will only make sense to other testers – and a the Johnny Helms 2-Up Grand Prix de Gentlemen, where I was towed round J2/9 by Matt for 24 miles before taking the glory in the final mile!

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Kilton’s

Seamons Cycling Club hold their weekly club TT’s on the 8.75M course on the A50 near Mere.  I enjoy these events as the Seamons people are really friendly, the course is a little bit sporting and Kate loves taking pictures of the riders – see link to her page here with all the seasons pictures on it.  Last year I rode 14 events, got my PB down to 19:39, averaged 25.9mph across all of my rides and finished in a podium position twice.  This year I rode all 16 events, dropped my PB to 19:19, increased my average to 26.5mph and finished in a podium position 10 times.  I even won one – the first time I’ve won any sporting event anytime in my life!  So I was more than happy with my performances.

10’s

I rode 12 tens during this season as opposed to 13 last year.  My average speed increased to 25.7mph from 24.9mph and I took my PB down from 23:06 to 20:48.  This has been my weakest distance, so it was pleasing that this was my best improvement of any distance – 10% – and I finally managed to translate the capability I’d shown in Kiltons and 25’s into a 10.  I travelled over to the Yorkshire Coast to take part in the National Clarion 10 championship on what turned out to be a fairly sporting course.  My mistake was having done a 50 and a hilly 200k audax in the previous two days which meant my legs simply refused to do what I wanted, especially on the hill at the end of the course, where I died a thousand deaths in the space of a couple of hundred yards.  I was 5th Clarion.

My best ride was my PB at Levens – a 20:48. I warmed up on the turbo in sunshine but ending up finishing the course in a monsoon-like downpour.  I think it actually helped as it focussed my mind completely on the task in hand – finishing as quickly as possible to get off the road and out of the rain!

25’s

I’ve ridden more 25’s this year than last and in many ways it has become my favourite distance.  Last year was all about breaking the hour and pushing on from that as best I could.  This year my focus has been on improving my PB, improving my pacing and riding different courses.  My PB has dropped from 57:55 to 54:06, my average speed has increased from 24.9mph to 25.8mph, but perhaps more satisfying is that I’ve improved my Course Best (CB) on good old J2/9, dropping it to 57:47.  Overall, I’ve improved my positioning in 25’s, pretty much regularly being in the upper quartile of riders, just outside the top 10 in bigger events and top 10 on the odd occasion.  My best position in an open was a 25 where I came 4th.

50’s

Similar to last year I rode Cheshire series 50’s on J4/16, which is a hard course, and I was delighted to break the two hour mark on it.  I also rode the A50/5 course as part of the National Clarion 50 championship, finishing a reasonable 2nd Clarion rider and 16th overall on a very hot and thirsty day.  My last solo ride of the season was on the J5/12 course on the A50 where I improved my PB to 01:53:06, which whilst pleasing was also disappointing when I compare my result to riders I am regularly closer to other distances.  It’s clear I have work to do at the longer distances.

100

You can read about my one and only 100 here.  Suffice it to say it was a painful first effort completed in 04:20:17 but it’s probably a good (or bad) sign that I’m already sure I can improve on it…

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Summary

Probably the most important thing about the season is that I have thoroughly enjoyed it.  I have taken immense pleasure out of the process of training with specific goals in mind, and then seeing those goals realised.  I’ve enjoyed the routine and the preparation I go through on the day of a race. The people you meet and the friendly banter/advice has been fantastic. There hasn’t been a race where I’ve not loved riding it, even those where it has rained from start to finish, and even miles 80 to 90 on the 100, which were pretty soul-destroying!  I appreciate the feeling afterwards of aching legs and even the annoyance that I think I could have done more.  It all drives me on to do better and go faster and I still think there’s more to come.  If I use a football analogy I think this year has established me as solid Championship.  I’m probably a bit too old to contemplate getting to the Champions League but next season I really must break into the Premier League.  So it’s a winter in the shed training and tinkering with my position.  I can’t wait! See you next season!

PB’s

  • Kilton19:19 (27.2mph)
  • 1020:48 (28.9mph)
  • 2554:06 (27.7mph)
  • 3001:12:39 (24.8mph)
  • 5001:53:09 (26.5mph)
  • 10004:20:17 (23.1mph)