Autumn training – Motivation Blues

I always find it difficult to keep motivated to train once the clocks change and the weather starts to get colder and usually wetter.  By this time last year I had entered the Deloitte Ride Across Britain so I had something to aim for and I knew that if I didn’t put in some constant training between November and March I would pay for the inactivity later in the year when I needed to increase the training to gain fitness for the sportives and the ride in September.

Now I have no major challenge planned for 2019 – the Deloitte Ride Across Britain was a one off “bucket list” event for me and I had made it clear to my sponsors that I wasn’t going to make a habit of doing major sponsored events.  This means I’m not training for anything in specific and will not be letting anyone down if I back out of any particular sportive.  Also, to be honest, I’m not sure if I want to go through the amount of training I put myself through in 2018 in order to end up riding the Land’s End to John O’Groats (LEJOG) without any fitness issues and completing each day in the top 25% quartile of the riders in the event.  It has been nice getting my life back since September.

Readers of this blog will know that I use Training Peaks to track my fitness levels.  The training graphs show a decline in fitness since the end of the ride – to be expected given the huge effort required to complete the ride and the fact that the weather has not been too conducive to long outside rides.

These graphs show the fitness line declining rapidly since the end of the ride and now flattening off as a result of re-starting a fitness programme.  I’m about 20 “points” below the fitness level before the ride – not too bad and not unexpected given the amount of training I was able to carry out over the summer.  My current aim is to stay above the 365 day fitness line for as long as possible; April 2019 will probably be the tipping point!  My weight has increased since the end of the ride to around 87-88 kg and you don’t want to know about the body fat percentage!  Let’s just say I haven’t bought any chocolate in the last two weekly shops and it’s given me the kick up the backside I needed!  The one date in the diary for 2019 is the KOM Sportive run by my coach Lawrence at Enduraprep on 30 March – I don’t think I’m allowed to miss it!

I went past one of the locations of my regular photos today in a ride to Cowbridge and I now have a collection of photos from March to November of some oak trees near Dyffryn Gardens.

This week I have an event to go to with Dementia UK in London where I will find out how the money I raised in the ride will be used.  The final total is £5,050 plus Gift Aid which gives a fantastic grand total of £6,012.78.  The Virgin Money Giving page will close in the middle of December (three months after the end of the ride).  It has been very easy to operate and I can certainly recommend it compared to other more expensive donation sites.

Deloitte Ride Across Britain – two weeks on

It seems ages since I got back home only two weeks ago after completing the hardest nine days of my life!  I went out for my first outside ride on Saturday since the Land’s End to John O’Groats ride and rediscovered my love of cycling.  No sticking to a training plan, no worrying about power output, average speed or Strava segments, just riding in the gorgeous autumn sunshine round the Vale of Glamorgan.  I went for a ride through the lanes and had a coffee at one of my favourite cycle cafes, Cafe Velo in Llantwit Major.  There’s always a cyclist or two, sometimes a whole peloton, having coffee, cake or a slice and being welcomed by Dave, Julie and Ellie-May.

I posted about the ride on the Deloitte Ride Across Britain Facebook group page (a closed site before you ask) and have been amazed by the number of likes and comments.  I think it struck a chord with a lot of riders who pushed themselves to the limit to complete the ride.  I know the Deloitte RAB is meant to be all about enjoying cycling, however, riding nine consecutive century rides (plus a bit or a lot more most days) takes more than just enjoyment to complete!

I have put together a film of my best photos from the trip plus a few from the professional photographers and Threshold Sports (taken from places that I just couldn’t get to) and up loaded it to You Tube which can be accessed here  It does start to play immediately, at least on my computer.  Any editing errors (including the music choice from Apple iMovie) are all mine as is not crediting anyone whose photo I have used by mistake.

As for my fundraising, I am absolutely astonished and delighted to have reached £5,000 (plus Gift Aid) today for Dementia UK  It is going to make such a difference to the work Dementia UK can do to help support families dealing with dementia.  If you ever need any advice or support regarding dementia, I do urge you to call their helpline.  If you would like to sponsor me, you can still donate via my Virgin Money Giving page for a couple more weeks via a link here  I think honours are now just about even between me and my sister as to who has raised more money for Dementia UK with my cycle ride and her London Marathon in 2016.  Our father would have been terribly proud of both of us.

Finally, this could be the last post I write about the Deloitte Ride Across Britain and my 11 month journey of training and taking part in the ride.  I hope you have enjoyed reading the blogs as much I have enjoyed writing them.  Any suggestions as to continuing the blog would be gratefully received.

Reflections on completing the Deloitte Ride Across Britain

A week ago I got home after completing the Deloitte Ride Across Britain, having ridden from Land’s End to John O’Groats, a distance of 982 miles in nine days.

The overwhelming feeling is a huge sense of achievement in completing the ride and remaining physically strong, subject to the crash injuries which didn’t stop me cycling but probably had an adverse effect towards the end of the ride.  No trips to the physios or any requirement for sports tape!  I’m sure my father would have been terribly proud of me – all my family have said they are slightly in awe at what I have done after following my daily blog and tracking my ride in “real time” on Strava.  Why am I supporting Dementia UK in the Deloitte Ride Across Britain ? John Evans (1934 – 2010) I had a succession of great messages on Whats App during the ride, most motivational and some asking what had happened to me on Day 5 (my second crash on the railway level crossing) as I seemed to be going at a snail’s pace to pit stop 1!  I had a lovely card from my colleagues at work today saying how well I had done – something I will get framed for the office wall!

The ride also showed me parts of Great Britain that I have never seen before – Shropshire, part of the Lake District between Preston and Penrith and my personal favourites the Cairngorms and Scottish Highlands on Days 7 and 8.  I would love to go back and retrace some of the Scottish legs and have a bit more time to take in the scenery and take a few more photos.

Threshold Sports had warned us before the event that Days 1 and 2 through Cornwall, Devon and Somerset to Bath would be the toughest.  In retrospect, I found the cumulative effect of Days 7 and 8 the hardest days of the ride, both long days at 114 and 119 miles respectively plus an awful lot of climbing (both steep hills and long energy sapping drags).

The question I am always being asked is “Would you do it again?”.  The answer is “No”.  Not because I didn’t enjoy it, I did enjoy the experience and I’ve mentioned the achievement and scenery.  However, it is a bucket list box “ticked”.  We were also incredibly lucky with the weather.  If you split the nine days into three sectors per day (making 27 in total) we had wet weather on no more than five sectors.  We also had strong tail winds for virtually the whole ride.  Day 9 would have been a completely different, horrible experience with a northerly headwind and rain.  I wouldn’t want to tempt fate and ruin the great memories by doing the ride again in bad weather. Things would have been so different if the ride had been a week later.

Is the Deloitte Ride Across Britain for you?

The short answer is “Yes” if you want to challenge yourself both physically and mentally and have the best possible support in completing a Land’s End to John O’Groats ride.  The Threshold Sports slogan is “More is in you”.  This was certainly true for a large number of riders.  I was pretty fit before I started training and then spent the best part of nine months training for the ride so that I am now as fit as I have been for over 20 years.  It meant that I my average “moving pace” over the whole ride was 15 mph so I was able to get into camp most days by 3.30 pm giving myself as much recovery time as possible.  I wouldn’t have coped with getting in each day just before the 7 pm cut off time.

My tips for a successful ride would be:

  • Train consistently and a lot for the ride.  I am looking forward to “getting my life back”.  Two Months To Go – Training Review  I have the greatest respect for the families of riders given the amount of training required.  I didn’t have anyone to “report to” or ask permission from when training.
  • Do not underestimate the relentless nature of riding over 100 miles a day for nine straight days and the impact it has on your body.  You cannot get away with just riding 40-50 mile training rides – the RAB “bubble” will not get you through to the end.  That said, nothing can prepare you for the ride itself!
  • Do train on hills, both long draggy hills and shorter steep hills.
  • Get a rear cassette with as high a gear as possible.  I had an 11-34 cassette and was grateful for every one of the 34 teeth when married up with a 50 34 compact front chain ring when going up The Lecht, Glenshee and Cothelstone Hill.  Do not be taken in by the cyclists who say that a semi-compact 53-39 front chain ring and an 11-28 rear cassette will be fine unless you are whippet thin and can climb like Chris Froome or Alberto Contador!
  • Have a professional bike fit for your bike well before the event and get used to riding the bike so that you do not get any niggles when riding.
  • If you don’t like camping, go for the Plus package – worth every penny for the long, hot showers, comfy beds and space to unpack all your kit each night.  You also get a 20 minute sports massage each day rather than 10 minutes every other day – trust me, it makes a difference!
  • Consider using a personal trainer experienced with training people for endurance events.  Threshold Sports do issue a training programme but I found it much easier to have my trainer, Lawrence Cronk (an Ironman coach) at Enduraprep, checking my progress and tailoring my programme to fit round sportives that I entered.  There was also the threat of a “kick up the backside” from someone if training slipped which can be useful with long periods of training.
  • Invest in decent wet weather gear and train when it is raining; you will then know if it keeps you dry and how you react to being cold and wet (badly in my case).  The suggest kit list from Threshold Sports is definitely useful – how some riders managed at the start of Day 8 without leg warmers and full gloves, I will not know – it was freezing!
  • I went to the Ride Across Britain training day in April which I found extremely useful, both to meet other riders, get some practical tips and to see how my training was going compared to other riders. RAB Training Ride
  • Chose a charity that resonates with you on a personal basis as it is then much easier to ask friends and colleagues to sponsor you.  It also gives you the added impetus to keep training and riding during the ride itself.
  • If you are a stronger rider, do slow down and be prepared to help or tow weaker riders, even if it just to the next pit stop or camp – remember, it is the Deloitte Ride Across Britain rather than the Race Across Britain!

I am working on a slide show “film” of my photos from the ride and will post a link to it when completed.

I am incredibly grateful to everyone who has sponsored me so far for the ride.  I have now raised just over £4,750 (plus Gift Aid) to support the work of Dementia UK  My Virgin Money Giving page is still open for donations and can be reached here.  To reach £5,000 would be absolutely amazing!

Physical effect of cycling the Deloitte Ride Across Britain

WARNING :  Some readers may find the images at the end of this post upsetting as they show the results of my crashes on Day 1 and Day 5.  You have been warned!

I knew that cycling over 100 miles a day for nine days with no break would be very tough and I had wanted to make sure that I would enjoy the experience and not just “get through it”.  I had worked with Lawrence Cronk at Enduraprep on my general fitness for several years and when I signed up for the Deloitte Ride Across Britain, Lawrence started me on a specific training regime to improve my endurance and cycling specific fitness in particular.  As Lawrence takes part in full distance Ironmans and coaches other people for triathlons so he knows what is required.

The training started in earnest in October/November 2017 and my blog Two Months To Go – Training Review sets out what I had done to June 2018, basically three indoor sessions a week and one or two outdoor rides at the weekend.

In November 2017 I weighed in at a pretty hefty 94 kg (188 cm tall) and just before the ride I was down to 85 kg.  My fitness levels had also improved dramatically as measured by my Functional Threshold Power tests.

After getting home from the ride I was surprised to find that I weighed 86 kg as I felt thinner based on the “belt notch” test.  However, closer inspection of the “clever” scales showed an increase in muscle mass and a decrease in body fat percentage from 20% to 15%, an astounding decrease of 25% over the course of 9 days!  It showed that despite eating a lot during the event, my body ended up eating into my fat reserves to keep going.

The fitness stats on Training Peaks also showed how hard I worked during the ride.  The stats show that I was far too enthusiastic on Days 1, 2 and 3 and paid for it on the later days when my output in terms of power decreased although the intensity required to ride stayed pretty constant – in effect I was working just as hard for less results!  I think I also realised my error and consciously tried to keep my power output low when I wasn’t having to climb very steep steep hills.  I had found Day 4, meant to be an “easy” day particularly hard.

I was also surprised that my maximum heart rate for each day reduced by 20 beats per minute over the course of the 8 days (from 181 on Day 1 to 163 on Day 8) despite the fact that Day 8 had The Lecht climb with a gradient of 28%!  I’m ignoring Day 9 as the gale force tail wind made things relatively easy – thank goodness!

fullsizeoutput_47b
Fitness trend over the last 90 days.

On the graph above, the pink line shows my fatigue increasing dramatically as the ride went on.  The blue line shows my fitness while the the yellow line shows my form.  I’ll be on top form for an event at the beginning of October! The form line shows how I was “ready” for the ride as well.

As an addendum to my fitness, I did a Functional Threshold Power test 10 days after getting back from the ride. My FTP has increased to 268 compared to 261 in the week before the ride, so I’m much fitter having done RAB.

Now for the “nasty” bit and photos of the results of my crash on Day 1 after 40 miles at Truro which I then aggravated with the crash on the railway crossing on Day 5.  I didn’t take a photo of the initial damage on Day 1 as the medical team immediately slapped a bandage on it when I when to see them after having a shower at Oakhampton.  The rest you can see for yourselves.

In answer to the question “Does it hurt?”, of course it blooming well does!  I’m now on a course of antibiotics to beat the infection and going back to see the doctor next Monday to make sure it is healing.  I have a plentiful supply of dressings but may opt not to wear a suit to work.  I don’t think possible seepage through the bandage and wool suits will mix!

If you haven’t sponsored me so far to help support the work of Dementia UK and you are not persuaded by the fact that I cycled 930 miles with this injury to sponsor me, there isn’t much more I can do !  If you would like to sponsor me, there is still time and you can reach my Virgin Money Giving page here.  Do remember to tick the Gift Aid box if you are eligible as Dementia UK can claim an extra 25% of your sponsorship from HM Revenue & Customs.

Day 9 Kyle of Sutherland to John O’Groats

The final day of the ride, a short 104 miles to John O’Groats with the ride profile showing lots of climbs and descents across the top of Scotland.

It was an early start from 6 am to make sure everyone got to the finish in plenty of time. Lights on in the dark as we set off. I started at 0624 with Stu W who I had cycled in with the previous day and had a met on the RAB Training Day in April. We shared the work up the first long draggy climb with me occasionally having to ask Stu to ease up – the 870 miles in the legs were having an effect! Near the end of the climb the wind started to pick up creating a horrible cross wind. We then turned the corner for the descent into Altnaharra and the first pit stop of the day.

WOW! What a descent! A steady drop and increasing wind behind us. We covered five miles in a flash and ended up doing the first 30 miles in 1 hour 50 minutes. We arrived at the pit stop to see staff hanging from the gazebo roof braces to stop them blowing away – it was a full on gale but without the rain.

img_0990-1
Pit stop at Altnaharra

 

img_0993-1
The road from Altnaharra alongside Loch Naver

If I thought the descent into Altnaharra was good, descent out was even better and the route took us alongside Loch Naver, full of white horses created by the wind. Once we hit the coast road after going through Bettyhill, we were able to take full advantage of the wide roads and lack of traffic. I really enjoyed the even better descents although lighter riders and riders with deep section wheels hated the cross winds. On the up slopes I even felt the wind pushing me up hill near the crests – definitely a time for sitting up straight and making yourself as big as possible.

img_0997
First sight of the sea north of Scotland
img_1032
The obligatory photo at John O’Groats

The gale force wind made it the fastest day of the 9 as I completed 100 miles in less than 6 hours moving time and the whole 104 miles in 6 hours 9 minutes (only 7 hours after leaving the Kyle of Sutherland).

After queuing for the photo by the sign post, there was more queuing for a shower (we got seriously cold at this point) and a coach ride to Inverness. I had a pizza with some friends who had the overnight sleeper train to catch to London. They didn’t have time for pudding so when I had checked into my hotel I went out to the restaurant next door and ordered two puddings and a pint – the waitress said it was the strangest order they’d had for a long time!

Highlights of the day:

  • Gale or storm force tail wind
  • All the terrific descents
  • The finish at John O’Groats
  • Two puddings and a pint in Inverness

I have now cycled 972 miles from Land’s End to John O’Groats. I had a lift in a mechanic’s car for 10 miles after my crash at Preston which wrote off my cycle helmet.

The questions I expect everyone to ask at work – does your bottom hurt ? can you sit down? The answers are “A little bit” and “Yes, very easily”. The injury to my thigh has been causing more issues – something for a separate post.

You can still help me raise even more money for Dementia UK by donating on my Virgin Money Giving page here Let’s see if I can top £5,000 !

Day 8 Strathdon to Kyle of Sutherland

The day started very cold and very early. It is the first and I hope the only time that I have scrape ice off my saddle before setting off for a ride!

img_0964
Well below freezing!

This was a second new route for the Deloitte Ride Across Britain (along with Day 7). I knew it would be tough but I didn’t know how tough. Within 10 miles of the start we had The Lecht with gradients of up to 28%. I made it up the first “ramp” and had to start zig zagging to keep moving. Unfortunately I zagged a bit too far with my front wheel going into the sand at the side of the road and I toppled over onto a soft tussock of grass! I had a short 100 m walk to a lay by and then managed the rest of the climb to the ski station.

img_0966
The Lecht Ski Station

The descent off the top was fantastic. Very fast and quite scary at times. Definitely a time not to be riding in a group! We went through Braemar before we hit the huge sting in the tail of the final climbs within 15 miles of the finish, when we had already ridden 100 miles. The ride profile showed two climbs. You can only imagine the words when we crested a very steep climb to see the climb continuing up the valley for another two miles to the left – it was a false summit!

Again the scenery during the day was stunning. Scotland and the Cairngorms were certainly living up to billing and exceeded my expectations. I will have to put a slide show together with all the photos.

The base for the night was a field in the Kyle of Sutherland. My first night in a tent for over 16 years. I’d forgotten that you can actually roll off a camping mat! It started to rain as I went to bed (at 9 pm!) and later that night a huge rain storm came through. It turned out to be the second best nights sleep of the trip, beaten only by the Double Tree by Hilton in Edinburgh.

IMG_0984
Bit different from the Double Tree!

Highlights of the day:

  • The descent off The Lecht into Braemar
  • Getting to the finish line after my longest ever ride in terms of time and distance

Four Days to the Start ….

There are now four days until I start the Deloitte Ride Across Britain from Land’s End to John O’Groats, a ride of 982 miles over nine days, with just under 52,000 feet of climbing (I think I’ll have to find the extra 18 miles somewhere to take it up to 1,000 miles!).  The ride will take me from the the most westerly point in Great Britain to the most northerly point (on the mainland), travelling through three countries and 23 counties.     Here is the the whole route (thank you Threshold Sports for the reproduction permission) and a link to a short promotional video (again “Thank you” to Threshold Sports) for the ride here  (turn the sound down if you are looking at the video in an office!). It’s too late to enter now but there’s always 2019, the tenth anniversary year of the ride!Whole_Route-01.jpg

The first two days are meant to be the toughest as they involve a high cumulative effort of climbing between them.  Day 1 involves over 8,200 feet of climbing which is the highest daily total of the whole nine days, closely followed by 6,850 feet on Day 2.  Only Day 7 in Scotland gets close to Day 1 with 7,333 feet of climbing going up to the Glenshee Ski Station and it isn’t even the longest day – it happens to be Day 8 with the infamous “The Lecht” climb which, based on the ride Facebook page comments, is giving lots of the Deloitte Ride Across Britain participants the collywobbles!

I’m looking forward to the days riding in Scotland, particularly if we get some dry weather and we are able to take in the scenery.  I’m slightly worried about the midges – at least they will encourage no hanging around!

I now have one more indoor training session to go on Wednesday which will bring to the end over ten months of  specific training for the ride.  In some respects I can’t wait to start the ride.  There is a mixture of excitement and trepidation at what lies ahead; have I done enough training? can I keep going over nine days? how will I cope if there is lots of heavy rain?  On the other hand, as I said in my previous post, I don’t think I could have done much more to prepare physically for the ride.  I’m pretty sure I will be OK – I will not be the quickest (it’s not a race after all) and I shouldn’t be last either!

The bike is all clean and packed up ready for its collection on Thursday morning.  I’ve got all my gear together and just need to pack a last few items after triple checking the suggested kit list against what’s gone into the bag!  Another recurring theme of the event is the weight limit on the bags.  I decided to de-stress by paying for some extra weight allowance – much better for the overall health and wellbeing !  I can also take a few energy bars that I’ve been using for training – a different brand from one of the ride sponsors.

I’m going to try and continue this blog after each day of the ride.  The length and quality of the writing may depend on the energy levels each day – there could be a very short entry after a very bad day …

On the sponsorship front I’m very close to my new target of £4,000 in support of Dementia UK and there is still time to sponsor me to increase the total further.  Do contact Dementia UK on their support line if you need advice or support for a loved one with dementia.

If you would like to sponsor me, you can reach my Virgin Money Giving page here  It is very quick and easy to donate and every donation, however large or small, is greatly appreciated.  Go on, click on the link !