Ridgeway Rouleur Sportive – more training

On Saturday I took part in the Brewin Dolphin Ridgeway Rouleur, a 93 mile sportive in south Buckinghamshire and Oxfordshire.  I was lucky enough to be invite by Brewin Dolphin’s Cardiff office as my firm has mutual clients who receive wealth management advice from Brewin Dolphin.

The sportive started off from the Wormsley Estate, located just outside Stockenchurch and owned by the Getty family.

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Last minute bike checks

The estate is huge – we had three miles of riding on private roads before joining the main roads!  It is also “hidden” in a valley and was very quiet despite being less than a mile from the M40.  I think it will be a while before I see a nicer place to start a sportive.

The sportive was organised by UK Cycling Events and I have to say it was superb (other than a 20 minute queue to get into the Estate which probably proves how popular the event was !).  As  guest of the sponsor I had the option of riding with a bike guide, Tom, to aim for a “Gold standard” finish of under six hours (including feed stops).  Last year on the same sportive I sneaked in under the time limit with less than two minutes to spare.  Once we got on to the main roads and dealt with the first main climb out of the valley the pace shot up.  A group formed and proceeded to ride my fastest ever 50 miles in 2.5 hours!  I have to admit I hid in the pack apart from a very short turn at the front – there were some very strong riders who seemed happy to do all the work keeping the pace high.

The main hills kicked in at around 55 miles and and it turned into a bit of every rider for themselves.  Much smaller groups formed as we went at our own pace up the hills – at times it was a bit like being attached to riders with a bungee cord.  A rider would disappear up the hill and you would catch them up going down.

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The climb to come in the distance

I caught up with the leading group at the second feed station, tried to keep up and then got dropped on the first slight incline !  I only had 20 or so miles to go – the same distance as a coffee ride from Penarth to Llantwit Major.  My speed now dropped and I was glad of the traffic lights and cars in Goring and Watlington as recovery time.

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View to the west with 15 miles to go!

The last main effort was Hill Road out of Watlington up to Christmas Common at a gradient of just over 6%, just three miles from the end.  All riders in the event had to do this hill and I managed to keep going rather than getting off and walking; a real grind of an effort.

The event finished with a brief but very welcome sports massage on my weary legs from Six Physio (thanks Harriet) as part of the Velo Club package and a delicious chicken curry plus brownies to start refuelling.  All in all it was a great day and a good test of what it will be like to cycle over 100 miles a day in September albeit at a slower pace.  The second part of the route was over the same roads as last year and I managed quicker times in most cases which is a good sign for my fitness.  After a great nights sleep – my answer to “Did you hear the thunder last night?” was “What thunder!”, I felt remarkably fresh today.  A short 30 minute easy cycle and then cleaning the bike ready for the next training ride.

Oh, my time for the 93 miles, 5 hours 24 minutes.  Well within the Gold finish time and according to Strava, 22nd out of 225 participants – I’m absolutely delighted!

I’m doing the Deloitte Ride Across Britain to raise money for Dementia UK.  If you would like to sponsor me, please visit my Virgin Money Giving page here

 

RAB Training Ride

Last Sunday saw 60 or so participants congregate fairly early in the morning in Princes Risborough, on the edge of the Chilterns, for a training ride organised by Threshold Sports who have the unenviable task of marshalling all the riders from Land’s End to John O’Groats in September.  For all of us who attended it was an opportunity to ask questions, meet fellow riders, hear some top tips from previous participants in the Ride Across Britain (or RAB for short) and have a small taste of what is to come.

If you haven’t seen it, here is a video on YouTube showing what the RAB could be like RAB video The video was recorded during the 2016 RAB because the Threshold Chaperones (riders from Threshold Sports who acted as guides out on the ride) told us that it rained for 8 out of 9 days in 2017 !  I really do hope summer lasts until 17 September in the UK this year….

Back to the morning, as expected a lot of the riders had travelled from in and around London – apparently the conductor on the Chiltern Railways train from Marylebone was not particularly happy with 12 bikes and riders on an early morning train from London.  At least it was early and not a Saturday when the train can be packed with shoppers heading to Bicester Village!  Everyone was friendly although a little apprehensive about what was in store for us during the day.

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Top tips session

I thought I had done well travelling from Cardiff (I bumped into Carl who had also come up from Cardiff) but I think the winner for distance travelled must have been Martin who travelled from Wigan.  I cheated a bit as I stayed with my Mother in Haddenham – I still cycled the six miles to and from the venue.

The best top tips top tips were:

  • Pack everything into a big bag with lots of spare space as kits seems to expand
  • Don’t believe the marketing blurb that your bag is waterproof; use lots of smaller plastic bags
  • Get organised and have a routine; pack your kit the night before and get the riding gear ready.  You don’t want to be the phaffer who keeps their friends waiting or even worse gets turfed out of their tent by the ground-staff packing up the camp site!
  • Bring ear plugs (plus some gloves and a hat for the Scottish nights)
  • Ride within your capacity in the first two days to avoid the Medical Tent (the two days up through Cornwall, Devon and Somerset to Bath are “the worst”).  By day five the tortoise will catch the hare who could be “in bits and held together by sports tape”
  • Don’t linger in the feed station pit stops.  However, one of our chaperones confessed to a three hour pit stop last year waiting for the rain to stop – it didn’t!
  • Respect other road users; no more than 10 in a group, be prepared to let car tailbacks pass, obey the Highway Code
  • Bring a spare rear derailleur hanger for your bike just in case
  • Keep the training going

We were split into groups of 10 for the rides based on average speed estimates.  Carl and I were chatting about going in the “fast medium” group of say 15 mph average rather than the fast 16-18 mph group – there were some fit looking cyclists at the event.  A shout went up for two more to join the fast group – Carl and I looked at each other and thought “Sod it” and volunteered.  It was the right choice as the route was fairly flat compared to what we are used to in the Vale of Glamorgan and South Wales and keeping up was not a problem (thank goodness).

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Simon and Clodagh doing all the work and leading the group

A few hills sorted us out on the first 40 mile loop, particularly Ladder Hill in Wheatley.  We dropped one team member who had over-estimated his average speed at the feed station and then the speed notched up to closer 20 mph on the flat stages in the second 20 mile loop.  I was quite happy to sit in the group and draft (saving energy).  Clodagh, our sole female rider, put all the men to shame by setting the pace at the front with Simon, one of the chaperones, on the first lap and nailing the Queen of the Mountain time on the end of route sprint.  It turns out that Clodagh does triathlons where you are not allowed to draft and she wanted the full benefits of the ride as a training session.

After 60 miles we finished the formal part of the ride.  A couple of us decided to do an extra “finisher” and do a short lap up Whiteleaf Hill.  This is one of the UK’s named 100 Climbs on Strava so on the bucket list of lots of riders.  It is only 1.3 km (just under a mile) in length but averages a 9.4% gradient and according to my Garmin GPS unit nearly touched 20% (or 1 in 5 at one point when I was “moving” at 2 kph) – in reality I think it is 16% in places but still seriously steep.  I was amazed at the Strava time when I got home (after an extra 6 mile ride trying the beat the rain) to see that I had still set my fastest time on the climb even after 60 miles of riding.

The event finished with some very tasty tomato and vegetable sauce with pasta.  If the food at the end and at the feed station is anything to go by we will not be going hungry during the ride in September.

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Post ride chat and refuelling
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Goodies at the feed station!

There was lots of checking the ride on Strava (I must update the data plan on my mobile) and swapping telephone numbers and email addresses.  I will definitely be catching up with Carl for some training rides from Cardiff.  A few others are taking part in the Dragon ride in early June – 223 km round the climbs of South Wales and the Brecon Beacons (three more UK 100 Climbs to tick off) and there was talk of some London based riders coming down to south Wales to take advantage of our “proper” long climbs!  All in all, a great event and I was pleasantly surprised how I managed to cope.  I just have to keep up the training and be prepared to cycle in wet weather  – fingers crossed for an “Indian Summer”.  Thanks to Threshold Sports and particularly for our chaperones, Simon and John, for telling us what it is really like on the RAB – bring on September!

As a reminder, I am raising money for Dementia UK, have a read of my About page for my reasons for supporting Dementia UK.  If you would like to sponsor me, please visit my Virgin Money Giving page here

Five months to go !

It is slightly scary to think that in exactly five months time I should be in Bath having cycled from Oakhampton during the day.  Next weekend I have a training day with other riders taking part the in the event.  It will be a great opportunity to meet some of the riders and compare how we are getting on with the training.  The day starts at Princes Risborough which is six miles from where my Mother lives which makes it very convenient.  It is also her birthday weekend so a good opportunity for a visit.  One of the rides near Princes Risborough is Whiteleaf Hill, a climb of about a mile and a half but with an incline in parts of 16% – hopefully the training ride organisers will not be that cruel to take us up it !

Today I took part in the KOM Sportive organised by Lawrence Cronk, my trainer at Enduraprep.  It was dry (great) and slightly cool (even better with the amount of climbing we had to do).  I chose to do the “short” ride of 98 km which still involved 1,883m of climbing.  I couldn’t face the 130 km ride with something like 2,800m of climbing.  I was slightly faster than last year even though this years route was longer and involved more hills – hopefully this is a good sign.  I’ll be going over the other statistics from the ride later (it’s the geek in me).

The ride started out from Treforest and almost immediately we had a 11% climb through Pontypridd and up towards Llanwonno.

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Towards Ferndale

The downhhill into Ferndale was pretty good but not as good as the road from the top pf the Rhigos into Treherbert – fantastic smooth tarmac and a top speed of 67 kph!

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Rhigos climb

The second feed station was reached up what can only be described as a cart track – narrow, stones and rocks in the middle and seriously steep.  The worst point was meeting a 4×4 which was coming down the track and I had to stop – getting going and clipping back into the pedals was not fun.

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Key question : What to eat at the feed stations !

The last major hill of the day for me was the Church Road climb into Pentyrch, a ride I had done a couple of times before.  Rather than turning left at the top which I had done on the previous rides, we had to turn right and continued climbing – not at all what I was expecting.  The final incline was a short sharp hill up to the finishing line in the University of South Wales campus – all the riders ended up being in their best climbing gear and seriously out of breath !

All in all a good 4 and a bit hours of cycling so a big thank you to the organisers.  I just need to see where I came on the timed climb up the Rhigos.  I also have a nice new KOM polka dot buff, although I’m not sure how long it will stay white…img_0568.jpg

If you would like to sponsor me to help the work of Dementia UK please visit my Virgin Money Giving page here

Spring is here at last !

It finally felt like Spring had arrived this weekend with two dry rides over Saturday and Sunday.  Saturday was a bit of a surprise as light rain was forecast in the morning.  However, the rain held off and I had my first 100 km plus ride of the year (about 64 miles) in just over four hours.  I’ve only got to increase the distance to 110 miles to match the distance I have to cover each day in September – all a bit worrying!

Sunday morning was nice and sunny so I thought I’d do a two hour “cake and coffee” ride to Cowbridge and back through the Vale of Glamorgan.  IMG_0546Lots of other cyclists had the same idea and both Costa and Cafe Nero in Cowbridge were doing a roaring trade from visiting riders.

You don’t realise how many small hills there are in “the Vale” until you get out on a bike.  However, you do get to see the changing seasons in the countryside and signs of life after the rather grey winter days.

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Primroses opposite Dyffryn Gardens

One thing that does disappoint me is the amount of litter in the verges and hedge rows.  The worst section today was the Old Port Road just above Wenvoe on the way to St Lythans – full of Carling and Coke cans plus discarded McDonalds containers.  Perhaps a deposit scheme may reduce the cans being thrown out of cars?

I’ll be saving the “Big Hills” of the south Wales Valleys for Sunday 8th April – the KOM Sportive organised by my trainer Lawrence KOM link.  I really don’t have any option but to take part – the alternative would be multiple intervals sessions on a turbo trainer and burpees until failure!  I’ll decide on the day whether I do the 130 km or 95 km routes – both have lots of climbing (my pet hate, probably because it would help if I lost a bit of weight).  I’ve also entered the L’Etape Wales and the Dragon ride in June – plenty more climbing over three days.  It will be a good test for the legs and lungs.

Finally, with a break from the bike, I had my first sail of the year at Sully Sailing Club IMG_0551on the Bristol Channel in the afternoon.  I’ve been sailing for over 40 years and it’s a good “release” for me. I sailed a Laser today which is a full body workout, with particular emphasis on core strength – think of doing sit ups for 5 minutes every 10 minutes or so when sailing round a course.  A bit of cross training for the bike riding.  I even managed to win both races although there were less than 30 seconds in it despite each race being between 40 and 50 minutes long !

Finally, a reminder why I’m doing the Deloitte Ride Across Britain in September and asking you to sponsor me.  I want to raise lots of money for Dementia UK, a charity that helps people with dementia and their carers.  Dementia is a horrible disease for everyone concerned and any support can make a huge difference.  You can visit my Virgin Money Giving page here

Mini “Beast from the East” – oh no Mk II

After all the build up the Brewin Dolphin Wye Tour last Saturday, I arrived at Chepstow Race Course bright and early at 7.30 am to be told the event was cancelled.  I had wondered given the forecast the night before although I was hopeful the snow would hold off until the afternoon.  However, once I got through Newport, the rain turned to sleet and then to snow as I got to Chepstow.  To be honest I was relieved the event was cancelled – a 54 or 72 mile ride in sub-zero temperatures (with the wind chill) would not have been fun!

The morning was not a compete washout.  We were treated to a great breakfast of bacon and scrambled eggs rolls and lots of coffee.  While the snow continued to fall outside and the marque shook in the wind (thank goodness we weren’t riding at this point) we had the benefit of training tips from two ex-pro cyclists, Luke Rowe (of Rowe & King Training) and Yanto Barker (founder of Le Col, the cycling kit company).  All very useful stuff and confirmation that all the workouts that Lawrence, my coach, has me doing have a purpose to them !  I was also able to take home a very nice Le Col Brewin Dolphin cycling jersey – thanks Brewin Dolphin.

I even managed a ride at the end of the afternoon – nice and warm inside on my Tacx Neo smart trainer while watching Wales beat France in the rugby.  The less said about England’s performance the better !

Sunday was even worse – I certainly didn’t expect to wake up to 4 cm of snow on 18 March.

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Snow in Penarth on 18 March !

No outside riding that day and I couldn’t even summon the enthusiasm to spend time on the smart trainer.  My excuse, and what Luke said the day before, rest is equally important as hard sessions on the bike.  I did make productive use of the day by converting my Cannondale bike to tubeless tyres which I hope will mean lower tyre pressures (a smoother ride on rough roads) and less punctures (the “slime” inside the tyre is meant to fill any small holes).

Sponsorship is slowly starting to come in.  If you would like to help support Dementia UK please visit my sponsorship page here

Six months to go – oh no !

There is now less than six months to go until the Deloitte Ride Across Britain starts at Land’s End.  To be honest the last two weeks have not been good from a training point of view.

I thought the first week would be great – a bit of altitude training, otherwise known as skiing in La Plagne at an altitude of 1,950 m above sea level.  It started off so well with some fresh snow and unexpected powder stashes in a Backcountry course with Snoworks ski courses.

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Me in deep!   Photo credit : Anthony Swallow

 

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Powder tracks

 

 

 

 

 

 

Then the dreaded norovirus hit and I spent one day in bed and was in no fit state to ski on the next day – climbing a couple of flights of stairs was a struggle !  To make things worse I missed a fantastic powder day according to the rest of the group when they dragged themselves in for tea and cake.

The next week back at work resulted in further recovery from the virus and then the start of a slight cold, or at least not feeling 100% and not doing any training as a result.  I do need to get back into the swing of things this week as I’ve got my first sportive of the year on Saturday with the Brewin Dolphin Wye Valley ride.  I was rather enthusiastic when I accepted Brewin Dolphin’s invitation and signed up for the Epic ride, 77 miles of Wye Valley’s best it has to offer.  I’m now thinking I wished I’d signed up for the 54 mile Standard…  I’ll have to see how I feel on the day.  I’ll have to report back next week with how it went.  The forecast for the weekend show it will be cold by dry on the day.

My sponsorship is now starting to come in – a big thank you to everyone who has supported me so far !  You can visit my Virgin Money Giving page here

First longer ride of the year

Last Sunday saw my first ride of more than 50 miles in 2018 when I managed 60 miles riding round the Vale of Glamorgan.  When I uploaded the ride on to Strava it was a little disappointing to see I was less than 4 km short of riding 100km !  Regular riders will be aware of the saying “If it’s not on Strava, it didn’t happen !”.  There is nothing worse than getting home from a long ride and finding that your cycle computer has failed to save all the details from the ride.

For non-cyclists, Strava is an application that can be used to show where you’ve ridden.  It also adds an element of competition by dividing routes into “segments” which are timed on the basis of your speed.  The quickest riders get the King or Queen of the Mountain for that segment.  The times can be broken down into All Time, Yearly and That Day.  If pay for a premium edition, you can also see how you compare against your age group and weight category – no cheating by claiming you are 110kg when you are actually 85 kg !  Strava segments can get quite competitive, although I only use it to see how I compare to other rides I have done over the same route.  The only problem is that it can get very demoralising when you’ve noticed that your quickest time on a segment is from two years ago.

Here is a link to my last ride Strava ride  in the Vale of Glamorgan.  It has quite a lot of data which great for a bit of data geek like me.  I like to compare “numbers” and see if I’m getting fitter from an empirical point of view rather than just “feel” on the bike.  Other riders may just rely on whether their jeans have a looser fit….

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View from Southerndown

Normally during the week, I have some training to do in the evenings set by my personal trainer, Lawrence Cronk at Enduraprep  Lawrence knows by now that I won’t do the training the in the mornings before work – it just will not happen !  I’m afraid this week Lawrence is going to be very disappointed.   I’m a volunteer on Challenge Wales, a charity run 72 foot sail training yacht, and we had a volunteer strategy meeting on Monday night.  Tonight saw me attend a Penderyn whiskey tasting event (for work) as a guest of the Wales Millennium Centre (very nice !) and tomorrow I have a visit with my sailing club to Penarth RNLI centre.  It’s a very good job that the Ride Across Britain is not for another 27 weeks!

If you would like to sponsor me please visit  my Virgin Money Giving page  and help support Dementia UK.  You may even be the first person to sponsor me !