Two Months To Go – Training Review

In two months time I should, all being well, be sat down in Bath having completed Day 2 of the Deloitte Ride Across Britain riding from Land’s End to John O’Groats.  The ride will be 980 miles over 9 days.  I’ll see how I feel about finding an extra 20 miles, perhaps on Day 4 (meant to be an “easy day”) to take it up to a round 1,000 miles!  I just hope the weather is slightly cooler than it has been recently, not that I’m asking for rain, it’s just that I completed a 2 hour ride this morning and it had already reached 27 degrees according to my Garmin by 10 am!  I felt sorry for the riders in the Wales Velothon riding up to 140 km (87 miles) today.

While the ride itself will be a challenge having to ride an average of 110 miles a day for 9 days, the training in order to be fit enough to enjoy the ride has been much more of a commitment than I ever expected.  My aim, all along, has been to be able to complete the ride.  However, I think it is important to be able take in the experience of riding the length of Great Britain and not to have to worry about being caught up by the broom wagon and this requires a certain level of fitness.  Threshold Sports, the organisers of the Deloitte Ride Across Britain, made training programmes available to all the riders.

Today I sat down and added up the total time I have spent training for the ride since 1 January this year:

  • Rides inside on a turbo trainer (56 sessions)
    • 46 hours 40 minutes
    • 1,335 km or 834 miles
  • Rides outside (34 rides)
    • 107 hours 17 minutes
    • 2,733 km or 1,708 miles
  • Elevation gain (combined) 41,429 m or 135,922 feet
  • 19 separate gym sessions of up to an hour each working on strength training

As the year as gone on, the training time has increased each month both in terms of time, distance and intensity.  I am a lot fitter than I was in January and weigh 8kg less! A lot of credit has to go to Lawrence at Enduraprep who has designed my training plan and kept my training going in the right direction.

The ride this morning meant a reasonably early start to try and avoid the heat, I also had to be at my sailing club by 12 noon for a sailing duty.  On the ride round Cardiff Airport I met an 82 year rider who was seriously quick despite his age (and kept me puffing on the climbs) – he told me he was still competing in time trials well into his 70s.  I’d be delighted to still be cycling at that age let alone competing.  He was also taking a brand new bike for a spin, so it goes to show that the formula for the number of bikes (n+1, n being the number of bikes you already have), i.e. there is always a reason for another bike, applies even when you reach your 8th decade !

Continuing with an earlier theme of taking pictures in the same place to show the changing seasons, here is a picture taken near Dyffryn Gardens with the oaks trees in full leaf and the grass standing tall !

IMG_0697
Near Dyffrn Gardens, Vale of Glamorgan

There is still plenty of time to sponsor me to help raise lots of money for Dementia UK   I have been very fortunate recently to receive some very generous donations so I am getting close to my initial target.  Remember the target is there to be smashed so please don’t hold back!  You can reach my Virgin Money Giving page here

100 Days to Go !

It is now starting to get serious as there are now 100 days to go (or less depending when you read this blog post !) until the start of the 2018 Deloitte Ride Across Britain.  As one participant wrote on their blog we have now reached a tipping point – training cannot now be put off in the belief that we still have plenty of time to make up for missed sessions or times when you don’t put in a decent effort.  There is also the desire not to pick up an injury, catch a cold or even worse, have a crash – there is not really enough time to mend if you break something!

The organisers, Threshold Sports, sent out training plans last autumn suitable for beginners, intermediate and experienced cyclists.  I’ve been following a slightly different plan with my coach, Lawrence, at Enduraprep and I’m relieved to see there are some similarities between the plans, although I tend to do shorter, more intense sessions during the week and longer rides at the weekend.  I think I would struggle to do the two 1 1/2 to 2 hour mid week rides suggested by Threshold Sports, while a five hour ride at the weekend is no longer a faint hope but becoming the norm.

Threshold Sports sent out a questionnaire last week to the participants asking about our training in terms of length of rides and the type of bike we intend to use if not a road bike.  I hope I don’t received a “Must Do More” note from “teacher”!

I was glad last weekend was a Bank Holiday as I only managed to get out on the Monday for a long ride through the Vale of Glamorgan round to the west of Bridgend.  It was hot and sticky with a headwind on the way back – distinctly hard work.  I didn’t make it easy on myself as I decided to go up the climb up to Norton near Ogmore by Sea.  It is a short but steep climb – the 1 in 10 sign is wrong – it’s steeper!  Simon Warren, who has written a series of books about cycling climbs in the UK, only gives it a 2/10 score, probably on account of its short length.  There was a great view at the top.

IMG_0636
Top of Norton Hill, looking north west

Personally speaking, I prefer the longer, steadier (less steep climbs) of The Rhigos, The Bwlch and The Tumble (all rated much harder) any day !  This coming weekend I plan to do a training ride in preparation for the Etape Wales and Dragon Ride on 8-10 June.  Hopefully there will be a few of us “RABbers” taking part and we plan to investigate the Devil’s Elbow (a 7/10 climb).

My sponsorship page is now seeing a bit more action as it is easier to ask for sponsorship the closer I get to the event – I’ve received some very generous donations recently – thank you very much!  There is still plenty of time to support me in raising money for Dementia UK .  You can find 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….

IMG_0499
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 !