Warning: Undefined variable $show_stats in /home/nrtoone/www/www/home/wp-content/plugins/stats/stats.php on line 1384

Follow the Yellowbrick Road!

OS_map_oundle_mid2_cropSomeone on the yacf forum planted a seed in my head by asking if anyone had ridden all the yellow roads on their local OS map.

As luck would have it I have a 1:50000 OS map centred on Oundle. (You can order OS maps with the location of your choice in the middle.)

Riding every yellow road within 20-30 km of Oundle can’t be too difficult, can it? I will set myself the target to do this within the year, so most I will probably cover in the course of normal riding but this challenge will make me ride roads I perhaps don’t normally ride, particularly on the fringes of my map. Covering all the yellow roads in the three major towns of Corby, Peterborough and Kettering will need some thought though.

I have now scanned my OS map and printed it out (12 sides of A4), so to track my progress I will simply draw on the yellow roads with red pen as I ride them.

Review of 2014

On tour in Holland

On tour in Holland

Summary:

I cycled significantly more miles this year than last year. I rode on 162 days averaging 45 miles on those days. Of the 7307 mile total, only 530 were done of fixed this year but that did include the 136 mile epic jaunt around SE Leicestershire and Rutland. This was my hardest ride of the year. I rode more than 100 miles on 12 of those days, with my longest two being 194 miles and 252 miles.

Commuting wise I more than doubled my commitment from 924 to 2282 miles which means I rode the 56 miles to work and back approximately 41 times.

I rode two tours, a 384 mile three day mini-tour around eastern Brittany (B&B), and a short week in Holland (camping) with number 2 son.

French excursions

French excursions

The three consecutive 100+ mile days in France was a bit of a PBP test, although my legs were sore each evening I felt quite happy after a few early morning miles to push on for another long day. This was in third place in my highlights of the year. In second place was La Bataille de Normandie 400, at 252 miles my longest day’s riding to date, and another step in the build up to this year’s PBP. In top spot however, was not distance related being a mere 62 miles, but was my climb of the Pico de Veletta in Spain, the highest road in Europe.

My Eddington Number is now 65, not the progress that I had hoped for and failing to achieve my target of 70. Because of the large number of rides of 66-68 miles I have, I will need another 17 rides of 70 miles or more to hit E=70.

2014 UK Heat map

2014 UK Heat map

Steve Abraham riding the 2013 London-Edinburgh-London

Steve Abraham riding the 2013 London-Edinburgh-London

Targets for 2015:

I didn’t really set any target for 2014, just creating them as the year went on. For this year, however, I will attempt the following:

  1. The big one – complete the Paris-Brest-Paris (PBP).
  2. Qualify for the PBP, which means doing my first 600km ride, I have entered the Windsor-Chester-Windsor. My back up plan is the Normandy 600 on the last qualifying weekend (i.e. last chance saloon).
  3. Ride at least 10% of Steve Abraham‘s 2015 miles as he attempts the annual mileage record of 75,065 miles. Now 7,507 miles in 2015 shouldn’t be too difficult for me but Steve is actually scheduling a significant bettering of the record so I will probably need to be near 8,500 miles in total.
  4. Improve my aerobic threshold, and hence speed. This I will measure by way of short distance TT times, so I will be looking to hit 26’30” for a 10 and 1:08 for a 25.

Pico De Veleta

Pico de Veleta

Pico de Veleta

The book that was the inspiration.

The book that was the inspiration.

Shortly after I started serious cycling again, my sister in law bought me a copy of “Mountain High”, a book listing 50 of Europe’s greatest cycling climbs. Some like the 78m high Koppenberg are there due their links with classic races rather than their severity, but for most, it is their majesty formed by height, gradient as well as the romanticism formed by their links with the famous Grand Tours.

Listed in order of ascending height, we start with 8 hills below 1000m, before the serious stuff starts with 19 mountains in the 1000-2000m bracket, including Alpe d’Huez and Mont Ventoux. There are a further 22 mountain passes listed in the next section, before we get to the final part, 3000m+ with it’s single listing of the Pico de Veleta.

After toying briefly with the idea of conquering all of these climbs one by one, I figured that if I just did the highest of them all I wouldn’t need to do the other 49!

This year for our October break we had hired a villa near Granada. After quite a few years of extended city breaks, rushing around the likes of Rome, Istanbul, Venice, etc trying to see all we could in 4 days before flying home exhausted, we now relax for a week, Helen by the pool while I hire a bike and go cycling.

Now I hadn’t realised how close the villa was to the Pico Veleta (honestly!) when I booked it, but being only about  10km away seemed too good an opportunity to miss.

The bike I had hired was an aluminium framed Giant TCR, with Shimano Ultegra groupset and a low gear of 34×28 which should be sufficient as although I am still a good 2 stone heavier than I would like to be, I wasn’t going to be carrying any luggage.

I had hired the bike for 5 days, with the expectation that I would ride for a couple of hours each day building up to the big one. Day one was a 30 mile circular route to Santa Fe, day two was going to be a 50 mile ride but starting in the heat of the afternoon and not feeling too good, I cut it short after getting to the top of the first of two hills on the planned route. Mind you, at 1362m, this hill was 18m higher than Ben Nevis and was the highest that I had ever climbed on a bicycle before, so not a bad effort.

About to leave the villa.

About to leave the villa. The arrows on my YACF shirt point the wrong way on the continent!

I left soon after it was light at 08:47, learning from yesterday’s experience and getting as high as I could while it was still cool. The first 8 miles from the villa were through satellite towns of Granada and fairly flat. I relied heavily on the map function of my Garmin eTrex 30 through these towns as I was led a merry dance through a variety of one way streets. After leaving Barrio de la Vega  it was much easier, and all I had to do was follow the road along the Rio Monochil all the way up to where it meets the A-395 main road at just under 1500m. This section was the hardest by far, 7 miles up with gradients approaching 20% in places, before a short downhill to the main road junction. I stopped briefly to take a photo of a white house cut into the mountain, unfortunately I couldn’t get far enough away to get the whole house in the picture as it was a sheer drop on the other side of the road.

IMAG0333

You can get an idea of the gradient in this photo.

On joining the main road it was a case of plodding on, stopping briefly at the 1500m sign for a photo and for a bit longer at the visitors centre on the junction of the main road and the A-4025. Here I refilled my bottles and added a couple of electrolyte tabs to each. I immediately realised that this was not such a good idea, as now I didn’t have any clean water to wash out my eyes if I needed to. Oh well, I better make sure I keep wiping the sweat from my brow regularly. At least as I was going uphill, the Spanish helmet law didn’t apply so, a) less sweat was created, and b) my brow was easy to get to.

On leaving the visitor’s centre rather than continuing on the main road, I turned left and carried on up on the A-4025. This road was through pine trees for the first five hairpins so offered some shade in places. I passed a rider on a mountain bike just after joining this road, the only one I passed all day. I was also passed by just one other rider, on the main road section, another Brit, although he wasn’t going to the top. After about ? miles you’ll meet the main road again, here you turn left unless you are in desperate need of water/food in which case you can turn right and go down into the ski resort of Sol y Nieve (Pradollano) before starting back up again.

IMAG0340

Hoya de la Mora is just around the bend.

As I was fine for water, I turned left and continued up to Hoya de la Mora at 2500m. Here I stopped for 30’ at the bar/restaurant for a coffee and Chorizo bocadillo. In total I stopped for 59’on the climb, this one and 15’ down at the visitor’s centre, as well as half a dozen or so photo stops.

IMAG0341

Lunch

IMAG0354

Where the road runs out.

Hoya de la Mora is just before the Military Hostel and the barrier across the road stopping public access for cars. Cyclists are fine to continue past the barrier although now the road begins to deteriorate.

Where the rough road gets a bit better.

Where the rough road gets a bit better.

The rough road doesn’t last too long though and gets smooth again as you pass the Snow Virgin monument, and then remains in reasonable condition for maybe 2 miles until it becomes very broken. At this point although the views are amazing and the scenery is like an early Sci-Fi ‘just landed on Mars’ film set, I was becoming concerned that very soon, riding down on skinny tyres would not be possible. However I was determined to hit 3000m so on I went. What was a road with patches of rubble became rubble with patches of road. My gps unit said I had reached 3000m but as I hadn’t seen a sign telling me I went on a bit more, around another two hairpins. Now a straight-ish bit of track and still no sign, so I trusted the barometric altimeter, took a photo of my bike against the snow, turned around, attached helmet to head, and picked my way gingerly back down. Post ride analysis confirms that I hit 3003m so job done!

Looking down on the ski resort from about 2600m.

Looking down on the ski resort from about 2600m.

3000m!

3000 m

The ride down was a bit faster than the ride up! Coming down I turned left after Hoya de la Mora into Pradollano and onto the main road for a fast bit until the steep hairpins slowed me down back on the GR-410 to Monachil. I did stop early on to put on a rain jacket and silk glove liners under my mitts as the windchill was a little uncomfortable, didn’t bother with the buff or legwarmers though.

Summary of route:

Phase 1 (GR-410 Monachil to the A-395 junction): Very steep in places but very quiet road, great views.

Phase 2 (A-395 to visitors centre): Busier road but not unpleasantly so (it was late October), a number of hotels/restaurants for food/drink.

Phase 3 (A-4025): Quiet road, beautiful scenery, nowhere to refill water bottles so make sure you have full ones before leaving phase 2!

Phase 4 (road from ski resort to Hoya de la Mora): Busier road, 2500m sign just before the bar/restaurant/kiosk area.

Phase 5 (beyond the barrier): Just keep going as far as you can, a mountain bike would be useful, or at least fat tyres and disc brakes!

This is the strava segment for phase 3/4:

and the whole climb:

Cycle to Work Day

It was National Cycle to work day on Thursday so I made the effort to ride in. I was doing the commute by bike about twice a week last year. It is a great ride but does mean I have to get up at 5am and be out the door by 6 in order to get there in time. I did win a prize (Kryptonite Evolution lock) from @cyclenorthants, the official twitter feed of Northamptonshire Highways. I think they were impressed with my 90km round trip! cycletowork_2

A Bridge (not quite) Too Far

 

Brig John Hackett

Brig John Hackett

Just back from a very enjoyable 5 day tour of Holland, to Arnhem and back. Arnhem was of course the “Bridge Too Far”. In September 1944 the 1st Airborne Division landed just west of Arnhem with the mission objectives to capture an important Bridge over the Rhine that would aid the advancing allies. Unfortunately the advancing land forces did not get there in time and as the paratroopers ran out of ammo and equipment they had to withdraw back south over the river. Only 2000 from about 10,000 successfully withdrew, the rest were either killed, wounded and captured by the Germans, or went into hiding.

Although I can’t remember the film I do have a copy of “I Was a Stranger” by General Sir John Hackett. Hackett at the time was a brigadier commanding the 4th Parachute Brigade. I took the book with me to re-read on the ferry over. His book tells the story of how after being wounded the day before the withdrawal he escaped from a lightly guarded hospital and was hidden in a Dutch family home in Ede. In February 1945 he rode a ramshackle old bike to Sliedrecht where he was ferried across the Waal by canoe to the allied held side. I had forgotten that he “rode” to freedom, otherwise I would have planned our routes the other way round to match more closely his ride.

A tally of Germans shot written on wallpaper in a house in Oosterbeek.

A tally of Germans shot written on wallpaper in a house in Oosterbeek.

SONY DSC

In the basement of the Airborne museum was the “Arnhem Experience”.

 

La Bataille de Normandie 400

A post on yacf  entitled “le 1000 de St-Germain (9 or 10th of July 2014)” caught my eye back in January. The route looked great, another 20 BPF controls to pick up, and an excellent prep ride for PBP. However it was scheduled to take place in the last week of term so impossible for me. However, while viewing the website of the event I noticed that immediately afterwards there was a 400km brevet, themed on the D-day landings. This was possible, being on the Sunday after term ended. After convincing cycling buddy Carlos to give it a go, we made plans…

Route and profile

Route and profile

We had both done one 300km audax in preparation so felt that the distance was achievable, however we were not sure if we should plan a short 2 hour sleep stop at around midnight. In the end we decided that by minimising the time we stopped at controls we could easily ride through the night and finish in the early hours. I felt that a 1am finish (20 hours) was a good target to aim for, Carlos said he’d be happy to beat 3am. Looking at the profile it seemed that once we had reached Falaise at about 145 miles would be downhill to the coast and then an easy ride past the D-Day landing beaches back to the start!

That was the plan, this was the ride…

We drove down to Portsmouth and parked up in a conveniently placed school car park. We had planned to arrive earlier enough to find a nearby pub to eat before parking up but horrendous traffic around Oxford and on the approach to Winchester delayed us too much so that we arrived in Portsmouth one hour later than planned and bang on when we had arranged with Paul the caretaker to let us in to the car park. After loading up the bikes we pedalled off 2 miles up the A3 to the ferry port.

Sleeping mats bungeed to the bar-bag.

Sleeping mats bungeed to the bar-bag.

We were camping at the start so that meant we had a 15 mile ride from Cherbourg to St Germain de Tournabut carrying too much stuff for bikes with no racks…

The tent was in my small rucsac, and the the two sleeping bags we managed to strap to Carlos' seat post mounted pack.

The tent was in my small rucsac, and the the two sleeping bags (originally dangling from aforementioned rucsac) we managed to strap to Carlos’ seat post mounted pack.

 

We managed to get on first and secure out bikes in prime positions.

We managed to get on the ferry first and secure out bikes in prime positions.

As I remembered from a previous jaunt, you have a reasonable climb out of Cherbourg, made less pleasant by Carlos leading the way at a pace and out of town on the N13, not actually a motorway but not far off, also adding 5 miles to the ride. Now off route we continued on until we came to the first available exit, which was some distance along the way but by zooming out on my Garmin it was possible to judge a satisfactory back road way to St Germain. Arriving at the event HQ at 9:30pm we were mistaken for early finishers of the 1000km event. We had to pose for photos, shake hands etc, while trying to explain that we had in fact just arrived from Angleterre and where could we put up our tent? Eventually, despite our schoolboy French, we managed to make ourselves understood and we were able to sign in and then led through the village to the President’s garden where we could pitch our tent.

Our tent in the President's garden

Our tent in the President’s garden

I had warned Carlos that the tent was a small one! It was getting on for 11pm by the time we got our heads down so that was 5 hours sleep before the alarms woke us at 4am on the Sunday morning. Having already packed everything needed for the ride, we just had to get dressed, clip on the bar and saddle bags, unlock the bikes, switch on lights and pedal up the la mairie (village hall) which was the event HQ.

Le petit déjeuner dans la mairie.

Le petit déjeuner dans la mairie.

After a quick wash in the loo, insertion of contact lenses and breakfast, it was back outside to make ready.

N400_1

Cycling at night you have to wear a hi-viz vest

The first 60 minutes was magical, ridden as a group, 32 riders (including one tandem) riding down to Utah beach in the dark through the drizzle. We turned inland at the Utah Beach memorial and soon after the “peleton” began to break up into groups. Carlos and I formed a group of three with a Frenchman and quite soon found ourselves in the lead. Try as I might to get Carlos to take it easy as there was still 235 miles to go, he would insist on going to the front into the wind instead of following wheels, which is how we found ourselves out in front.

Just before Dead Man’s Corner, the tandem came screaming past only to stop suddenly in a layby, I guess for a toilet stop, but that was the last we saw of them, I suspect they abandoned as tandems are usually very fast on the flat, particularly into the wind.

Stéphane (the organiser) took a video as we passed Dead Man’s Corner which I will link to once he uploads it. After 40 miles we arrived at Le Cimetière Militaire Allemand de Marigny. Here we dallied, taking photos, eating biscuits and generally let a whole bunch of riders get ahead of us.

N400_2

After 77 miles we hit Avranches and it was time for breakfast at 10am.

A couple of pastries, a fizzy drink, water bottles refilled and off again.

A couple of pastries, a fizzy drink, water bottles refilled and off again.

SONY DSC

…but only as far as the Patton Memorial which was just around the corner.

PART 2

It continued to drizzle for the next stage to Mortain. Here we had intended just to get our cards stamped and push on but as we arrived in town, Carlos clipped the kerb as we stopped to get our bearings and managed to fall off, then the heavens opened. We sought coffee and shelter in the same small bar Robin and I stopped at during our Normandy tour last year. We weren’t the only ones as it seemed to be the only place open in Mortain that day. Soon the bar was full of very wet cyclists, all eating bread and cakes bought from the Boulangerie next door as it was too early for the bar to serve food. Eventually (after 25′) we decided that the rain wasn’t going to let up so out we went and onwards to Falaise.

Château de Falaise, birthplace of William the Conqueror

Château de Falaise, birthplace of William the Conqueror

Falaise was our planned main meal stop after 145 miles, and we arrived there at 4:20pm. By now the rain had abated and we rolled into the home town of William the Bastard in warm sunshine. After a leisurely stop of about an hour we were back on the road for what should have been a mainly downhill 30 mile leg to Pegasus Bridge. Although we had expected that this would be the easiest section, the strong headwind made it seem like the hardest, not too bad though as by sharing the work we still managed 13.7 mph.

Crossing the new Pegasus Bridge (not the original which is now in the museum nearby) at 7:30pm our aim was a light meal here and then non-stop to the finish. On the west side of the bridge are two cafe/bars. On your left is the old Café Gondrée, one of the first houses liberated in Operation Overlord and now run by Madame Gondrée, who was 5 years old on D-Day. This was my preferred option but as we rolled up it was shutting up for the evening so we were left with the new bar across the road to get our cards stamped. This was very busy with what seemed like a coach party of Bits having just arrived. Unfortunately the bar was not doing food (something to do with it being a Sunday in France!) so we survived on a bag of crisps and a coffee, although Carlos did manage to throw is coffee mostly over the floor, the sign of things to come perhaps?

It turns out that the “coach party” of Brits were on a charidee bike ride from Paris to London. They had completed a 75 mile day and were about to tuck into a large pasta based meal, we on the other hand had ridden 175 miles, had another 77 miles to go and had a bag of crisps between us! I did think about cadging some food from them but that would have entailed indulging in polite conversation and we didn’t want to dally for too long here. So after half an hour we were back in the saddle for the last leg.

A key to a successful long ride in the summer is to ensure your water bottles are never empty, so it is always a priority to plan refill stops particularly in France on a Sunday. Even more so late on a Sunday evening. My plan for our next water stop was a campsite in Arromanches I had stayed at the previous year, so I knew exactly where the drinking water tap was. The next control was an unmanned one at Grandcamp-Maisy, which we approached via Omaha Beach including the best bit of riding of the whole day, from Moulins to Vieirville-sur-Mer in the dark with the waves crashing against the sea wall, simply magical!

Grand Camp Maisy

Grandcamp-Maisy PoP

At Grandcamp-Maisy we stopped for POP (proof of passage), which in this case was a photograph next the village sign. Not long this control Carlos started to get sleepy and at one point felt that he actually fell asleep while riding! Luckily I had some Kendal Mint Cake stashed as emergency rations, which seemed to do the trick, as after a few minutes he was off like a rocket with me in his wake. Every so often he would slow and I would feed him more “rocket fuel” and off we go again, all the way to the finish with a brief stop to see the dangling paratrooper stuck on the spire at Sainte-Mere-Eglise.

All the British finishers were presented with a bottle of D-Day commemorative cider.

All the British finishers were presented with a bottle of D-Day commemorative cider.

We arrived at the finish at 3am, just a shade under 22 hours in total, 18h39′ riding time and an average speed of 13.5mph. On completion we were given a bottle of D-Day cider and we hit the food table. 45′ later we got back on our bikes to ride the 500m back to our tent. Just as we settled down to sleep our alarms went off, the ones that we had set to ensure we got to the start on time – we had been awake for exactly 24 hours, almost all of which had been spent in the saddle!

 

 

Checking in at the finish

Checking in at the finish

Carlos looking quite fresh.

Carlos eyeing up those two bottles of cider…

 

Resting my eyes after 252 miles of cycling!

Resting my eyes after 252 miles of cycling!

We finished 11th and 12th in the grand scheme of things. The bunch of riders who we last saw passing us as we stopped for a last bit of Kendal Mint Cake must have gone off course as we some how managed to finish just before they did.

We finished 11th and 12th in the grand scheme of things. The bunch of riders who we last saw passing us as we stopped for a last bit of Kendal Mint Cake must have gone off course as we some how managed to finish just before they did.

 

We topped the Gorilla Strava club leaderboard that week!

We topped the Gorilla Strava club leaderboard that week!

 

My first 400km medal.

My first 400km medal.

The completed brevet

The completed brevet

A rather blurry pose outside the Marie (village hall) before we left to ride back the Cherbourg.

A rather blurry pose outside the Mairie (village hall) before we left to ride back the Cherbourg.

Our first proper meal in three days. By God it tasted good!

Arrived in Cherbourg and our first proper meal in three days. By God it tasted good!

Waiting for the ferry back to Blighty.

Waiting for the ferry back to Blighty.

Strava segment accuracy

Surprised that I achieved a KoM on a short downhill segment recently I wondered how accurate segment times are. My gut feeling had been that they are probably a few seconds out at each end, therefore potentially +/- 6 seconds error.

I recorded two rides each with the same two gps systems, one a phone app, the other an eTrex 30. In all 98 segments were recorded and the times generated were analysed.

11 of the segments were given identical times, a further 27 were within 2 seconds of each other, and 25 between 3 and 5 seconds out. That left 35 segments (36%) with a difference of greater than 5 seconds of which 7% were out by more than 10 seconds. The greatest difference was 19″.

I found no dependence on the length of the segment, which is not surprising as the error is most likely due to the start and finish positions, therefore two possible errors per segment of +/- E. For example if E=5 then a positive error of 5s at one end and a negative error of 5s at the other end would result in a total error of 10s as the maximum possible error. Then, when comparing two times for the same segment, if one has a maximum positive error of 10s and the other a maximum negative error of 10s we would see a difference between the two records as 20s.

What does this mean for Strava KoM records?

It means they are meaningless!

Take one of my KoMs, 10 riders are within 3s of my time, from my analysis each of those has a 60% chance of being 3 or more seconds “out”, or 3 (30%) therefore will have been faster than I was. Furthermore 147 riders were within 10s of my time, so approximately 10% or those will also have been faster than me. That puts me well out of the top 10 on the leaderboard for that segment. Of course I may well have been the fastest, but unless the time difference between me and the rest of the riders is at least 10s it is unlikely.

When we add this error to the difference wind direction makes, plus riding on your own versus in a group, it makes the KoM leaderboard meaningless.

Segment times however are fun, and taken as average measurements they can indicate increasing fitness, particularly for longer segments.

strava_kom

Nutrition basics

Following a question asked on a recent pub ride, it became apparent that many (some?)  riders do not know how the body gets it’s fuel. This post outlines the basics of the mechanisms used by the body. In order to keep it easy to follow I have made some generalisations and simplifications. Also I have lent my physiology books out so I can’t check stuff where my memory is a bit hazy. Bear in mind that although qualified as a BCCS/ABCC coach (equivalent to BC level 3 coach), and having taught A level Sports Science a few years ago, I am not a Sports Scientist.

There are some very interesting methods different successful athletes use when it comes to pre, during, and post event nutrition. If it works for you, use it, however don’t blindly follow what others may say or what you read on the internet 😉

The Basics:

#1 The body converts energy stored in food to movement energy in muscles. Until it is needed by the muscles, it is stored either as fat, or as glycogen (carbohydrate) in the liver and muscles. The body stores about 2000 kcal in glycogen but an almost limitless amount (for sports purposes) of energy stored as fat.

#2 As the body works harder it varies the amount of energy it gets from each fuel. (I’ll add a graph later when I get my books back.) At low intensity almost all the energy is coming from fat, as the intensity increases then the ratio of glycogen/fat use increases until at your aerobic threshold, you are only using glycogen. Fat burning is only half as effective as using glycogen, so once your glycogen stores are all gone you become limited as far as power output is concerned, called bonking in cycling terms, or hitting the wall in running.

#3 Obviously people are different but as a generalisation, youlive up to about 90 minutes of glycogen stores, so any event longer than this needs to be done at less than threshold. Very long endurance events will be done mainly using the fat burning mechanism.

#4 A technique for increasing the amount of glycogen stored in the body is called carbo-loading. This technique involves minimising carbohydrate intake for a few days, followed by a day or two of eating lots of complex carbs before a big event. (This is why you often get pasta parties before marathons.) The principle being that the body starved of carbs will when given the opportunity overcompensate and store more than normal (as glycogen). However, recent studies indicate that the initial low carb phase is not required, other studies suggest that this technique doesn’t actually work at all. Hey that’s science for you!

#5 Food you eat contains fat (concentrated energy source), proteins (for growth and repair), carbohydrates, vitamins, minerals and fibre. Fat contains 9 kcal/g, and proteins & carbs contain 4.5 kcal/g. Any calories from fat/protein/carbohydrate not used by the body will be converted and stored as fat.

Therefore:

#6 Eating during an event: Obviously no point eating fat or protein for energy purposes during an event, but what about carbohydrates? Basically there are two forms of carbohydrates, simple sugars and complex carbohydrates. As you would expect, simple sugars are broken down and release their energy more rapidly than the complex carbs. If you consume an energy drink, gel, chocolate bar, etc then you will get a short term boost but the increased blood sugar levels gives negative feedback to the body and shuts down glycogen release resulting in a subsequent energy ‘low’. If you have already ‘bonked’, that doesn’t matter has you no glycogen left anyway. I do not use simple sugars until I have to, usually not until the last hour or 2 hour of a long day. Sometimes I eat them for energy, sometimes just for a mental boost; 2 bottles of energy drink, a chocolate bar and a big bag of jelly sweets is a common purchase on the last stop of the day.

#7 If not simple sugars, what about eating complex carbohydrates during the event? Depends on the event obviously, but you don’t really need to eat at all on a single day event. For multi-stage events, you quite often are eating for the next day as it takes a while for the digestion to happen. If you are riding all day you may well get through in excess of 10,000 kcal, you cannot eat all that in the evening so you need to eat throughout the day.

#8 Eating before an event. Before intensive efforts such as time trials I would not eat less than three hours before the start, some people say 4 hours, but three worked for me. For a low intensity effort such as an all day ride, then eating immediately before starting is not an issue unless you intend to start by blasting up a hill!

#9 Although you don’t need to eat, you do need to drink. A small amount of dehydration results in a large drop in performance (yellow pee – bad, clear pee – good). Up to an hour max effort you can probably manage without a drink, longer than that and you’ll probably need some fluid, particularly if racing.

#10 Plain water or energy drinks? Personally I usually only use plain water except near the end of  ride (see #6), as plain water is absorbed quickly, and you can use it to wash sweat out of your eyes if needed. Concentrated energy drinks actually slow the absorption of the water and are therefore not as effective at rehydrating the body.

Tyre report

SONY DSCI bought a pair of 23mm Schwalbe Lugano tyres (folding variety) in December and fitted them initially to my track bike before switching them to the Rourke. To date they had covered approx 1750 miles.

In that time I suffered one rear wheel puncture, not at all bad considering I was riding through the winter on the roads of Northamptonshire. The rear had gained quite a few nicks and small cuts but nothing worrying.

However, the rear developed a carcass failure yesterday and is no longer rideable. The file pattern tread on the rear had worn smooth on the rear but was more visible on the front.

Costwas  £19.10 for the pair.

I was pleased with the puncture resistance, they were easy to fit to my campag rims, unlike Michelin Pro 3’s. They felt fast although this is quite a subjective feeling. However a carcass failure at 1750 miles is disappointing. I am now considering some Continental GP 4 Seasons, but at £30 each they would need to last at least 5000 miles to be comparable!

UPDATE: After switching the front tyre to the rear it did another 1123 miles making ~2900 miles in total.

The front tyre after 1750 miles

The front tyre after 1750 miles

Rutland and Beyond

Rory O'Brien track bike

Rory O’Brien track bike

I entered this last year but was a DNS due to illness. I wasn’t going to enter again this year as I intended only to ride 100km events fixed and this was too hilly to ride fixed. The reason for this was that you only get audax points for events equal or longer than 200km, but you geta  FWC (fixed wheel challenge) point for 100km.

I did end up riding it though, as my friend entered and it was his first audax so I agreed to ride it with him. As it was only 100km, I had to ride fixed to gain any points. It would be hilly, but not too bad as long as I didn’t push it too hard.  Carlos then suggested that we ride out to the start in Leicester. As this was just over 50km, by riding there and back, the extra 100km meant that we could enter what is called an Extended Calendar Event or ECE.  Therefore I now had my month’s 200km ride sorted.

We met opposite the George in Oundle at 5:15am and after some faffing to get my gps sorted out, we set off into a head wind and light rain. We had chosen a 35 mile ride out via Corby and the Langtons. As heavy rain was forecast later on in the morning, I was carrying a complete change of cycling clothes in my saddlebag which I was planning to change into at the start after the rain was forecast to have stopped. In the end the rain held off and I could leave my change of clothes, along with my lights. unused at the start location.

Due to the headwind we didn’t arrive at the start as early as we had hoped and although we could have started on time with the other 100+ riders, we decided to take our time and have a cup of tea and a biscuit or three before setting off again.

The first leg out to Oakham and the first control at the cafe in Whitwell on the north shore of Rutland Water was fast and the hills were OK going up with a nice strong wind on our backs although I struggled spinning my 66″ gear on the downs. Carlos however was recovering from a cold and I suspect that we went out a bit too fast considering. After a longer than anticipated stop at Whitwell for a sausage sandwich, a mug of tea and a rest, we were back on the road, not looking forward to the swing around into the south-westerly wind. A brief respite at Edith Weston as we turned SE lasted 3 miles before we once again turned SW and had a 12 mile slog to the second cafe control at East Carlton.

By now Carlos was struggling and sent me on my way alone as I would find it quite tight time-wise to complete the ECE within the 13.5 hour time limit otherwise. I stopped only long enough to get my card stamped and set off again leaving Carlos to enjoy a relaxed coffee and cake. By now we had been in the saddle for 8 hours and the next two hours were very tough into a strengthening wind. I let out a hollow laugh as I set off a village’s speed sign that thanked me for doing 10mph…

Now back at the Leicester event HQ, I had a mug of tea and a quantity of cake before reclaiming my saddlebag, reattaching my light and setting off again. I had a about 3.5 hours left to complete the ride, so even with aching legs but a favourable wind, I felt confident of making the time limit. The first 5 miles of my ride back to Oundle re-traced the last part of the route so I expected to see Carlos on his way in, I didn’t! In fact he had packed at East Carlton and got a lift home, it was a good effort though, 80 hilly miles in a strong wind when you have just recovered from a cold is good going. In similar circumstances last year I hadn’t even started.

The final leg was actually not too much trouble, achy legs and an increasing noisy BB apart, and I rolled into Oundle at 18:21, with 23 minutes to spare after 136 miles. As a bonus, after sending in my GPS track for validation it appears that the overall ride, with 3,280m of climbing was sufficiently hilly for Audax Altitude Award (AAA) points, and as a double bonus, for hilly events ridden on fixed, you get bonus FWC points equal to the number of AAA points awarded 🙂 All in all, a good days work.

rutland_ECE