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.

Six weeks of training to go

I now have six weeks of training to complete before the final week leading up to the start of the Deloitte Ride Across Britain.  There is one sportive planned – the Wye Valley Warrior in the middle of August which will be a 91 mile ride starting from Chepstow Race Course.  Unlike last year, the Wye Valley Warrior will not follow part of the Deloitte Ride Across Britain route – I will have some satisfaction that I have ridden the climb out of Chepstow by the time I get to do it again on 10 September.

To be honest, the ride can’t start soon enough as the constant training is starting to take its toll, not helped by the unremitting hot weather we’ve been having recently.

I need to find some different routes to freshen up the rides and make them a little less monotonous – yes, I still have to concentrate on the traffic and cars overtaking, particularly in the lanes round the Vale of Glamorgan.  However, I now know some of the routes so well that I know where the bumps and nasty water access covers in the road are located.

From a physical point of view, I am probably fitter than I have been for about 10 years or even longer.  It is not just the feeling of being able to cycle for longer but being backed up by statistics.

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Fitness line tracker – good increase since December !

That said, my coffee ride to Cowbridge this morning was the first ride I can remember where I didn’t get any notifications on Strava of a top 3 segment time compared to my previous rides over the same roads – I think this may please my coach as the ride was meant to be a low intensity session (it doesn’t fit well with my competitive side!).

I use a website called Training Peaks to track my training and my coach can set out activities for the each month.

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Training Peaks calendar

Each completed activity goes green in the calendar, missed sessions go red (as do sessions where you exceed the allocated training time – I just go and alter the specified duration!).

The high spot for me this weekend was not on a bike but on my catamaran at Sully Sailing Club where we had a race in a good strong breeze (Force 4-5) on Sunday afternoon.  It was great to have a bit of a blast, trapeezing off the side of the catamaran both up wind and down wind.  The only downside was that the course was a little small (less than 6 minutes a lap) so I couldn’t make full use of all the sails (not enough time to deploy the spinnaker and really fly along!).  Anyway, it was great was a great way to blow away some mental cobwebs.

Next weekend I’m due to do a five hour ride taking in two or three long climbs so it’s going to be up into the south Wales valleys – I think I’ll try a new route to the Bwlch and the Rhigos climbs for a change.  The long range weather forecast for next weekend is about 22 degrees which will be a welcome reduction from this weekend’s 26-28 degrees.

On the fund raising front, my firm Geldards, is donating the proceeds of our monthly Dress Down Day in July to Dementia UK which will be a great way of boosting my running total.  It will also be a fantastic opportunity to tell all of my colleagues about the ride and why I am supporting Dementia UK.

If you would like to help Dementia UK continue and expand its support for families caring for loved ones with dementia, you can donate via my Virgin Money Giving page here You can find out more about the work of Dementia UK here

Gravity

Today I went for a training ride with a fellow Deloitte Ride Across Britain participant, Carl, who lives in Cardiff.  We are both taking part in the Dragon Grand Fondo ride next Sunday (10 June) and didn’t want to over do things today so limited things to 100 m short of 100 km (and 1,150m of climbing).  The Dragon Ride is 223 km with over 2,900m of climbing though the Welsh Valleys and into the Brecon Beacons.

Both Carl and I are similar ages (either side of 50 !) and manage to ride at about the same speed on the flat and slight inclines.  Where things differ is when we go up hill and Carl starts to pull away with alarming ease (or at least to my viewpoint – Carl may say he is working very hard).  I blame gravity for this state of affairs!

I think our respective sizes had a lot to do with it.  I’m 189 cm tall (6’2″ in old money) while Carl is probably 170 cm (5’7″) with weights of 88 kg and 67 kg respectively.

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Carl and me after a 60 mile ride

This means I’m having to get an extra 20 kg or so up hill – the equivalent of 20 bags of sugar.  I can try and increase my power to weight ratio by increasing my power output – the amount of energy I can put through the pedals.  My training over the last six weeks has concentrated on power improvement.  I can also try and lose a bit more weight – I’ve lost about 6 kg since Christmas, so could expect to get rid of a further 2 kg by September.  Losing extra weight after shedding the initial excess weight is always more difficult.  However, I wouldn’t want to affect my ability to put out the power.  Plus, I really don’t want to end up looking like Chris Froome (sorry Chris).  For one thing, buying lots of new suits and shirts would be rather expensive … and I like chocolate far too much.

In the end, I think I will have to accept that some riders will be quicker uphill and I can use gravity to help me on the downhill – lighter riders then sit on my back wheel and use me as a moving windbreak.  They’d better watch out for the braking distances as I have disc brakes which generally allow shorter stopping distances than rim brakes.  I have to remind myself to allow more time to slow down when I ride other bike with rim brakes, particularly if it is wet.

Next weekend is going to be real challenge.  I have rides on Friday (105 km or 65 miles) and Saturday (85 km or 52 miles) with quite a bit of climbing in each ride in the Brecon Beacons near Crickhowell – the routes go up Gospel Pass and The Tumble (on different days thank goodness).  I’ll have to see how the legs are feeling on Sunday – I will have the option part way through the ride of dropping down to the Dragon Medio Fondo, a distance of 153 km (95 miles).  Look out for the next blog to find out how I get on.

As a reminder, I am raising money to support Dementia UK I am 40% of the way to my target fundraising (I don’t have a minimum amount to raise because I am totally self-funded and not taking a sponsored place).  You can support my by donating at 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.

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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

South Wales delivers over May Bank Holiday

What a difference a week makes – from chilly pretty miserable cycling weather to “wall to wall” sunshine and almost too hot for cycling !

On Saturday I completed my first cycling Century – 100 miles in a ride with 2,160 m of climbing.

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View from the top of the Bwlch

It is a bit scary to think that I’ll have to do a slightly longer distance each day for nine days in September in order to complete the Deloitte Ride Across Britain.

I’ve just joined the Deloitte RAB Facebook group (a closed group for participants of the 2018 ride).  It is interesting to read some of the comments about lack of training and the hope that they’ll be “pulled along” by the rest of the riders – I have to admit I’d be concerned about a bit of wishful thinking considering how hard I found the Saturday ride.  Here is a 3D view of the ride Relive Link

I ended up climbing two of the Top UK 100 climbs – the Rhigos (from both sides) followed by the Bwlch from the Treorchy side.  There was then a long ride home via Bridgend and the coastal road through the Vale of Glamorgan.

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View from the top of the Rhigos

I worn the cycle top sent to me by Dementia UK as shown by the photo at the top of the Rhigos.

I did a light spin indoors on Sunday as I didn’t fancy the heat of the afternoon after sailing at Sully in the morning, although it was a bit of a drift fighting the tides due to lack of wind.

As Bank Holiday Monday was due to be even hotter I decided to get up fairly early and got out for a ride shortly after 7.30 and took out my Specialized Venge for a spin over 100 km or so.  This is a very different bike from the Cannondale SuperSix that I intend to ride on the Deloitte RAB.  The Venge is an “aero” bike designed to go fast.  The ride is fairly unforgiving as the bike is very stiff.  The Cannondale is also a race bike and very stiff but is designed with some clever tech to dampen some of the road buzz – I have also converted to tubeless tyres which can reduce punctures.  This was brought home to me when I got a puncture after less than 12 miles!  The rest of the ride was uneventful – lots of cyclists out, probably training for the Carten (Cardiff to Tenby) ride next weekend by the look of lots of cycle tops.

The Vale of Glamorgan was looking at its best – not a cloud to be seen and new surprises for me just west of Bridgend when I came across the Merthyr Mawr Warren National Nature Reserve after riding down a dead end – quite unintentional !  The smell of freshly cooked bacon from the campsite wasn’t fair…

It is now four weeks until my next sportive – the Etape Wales and the Dragon Ride.  Lots more training to get through before then including a few more climbs.

If you’d like to help me raise money for Dementia UK please visit my Virgin Money Giving page here I’m a third of the way to my target if you include the Gift Aid !

Chilly riding for the end of April

Last weekend was the first for three weeks when I didn’t have an organised Sportive to attend – it was a good job too as the weather didn’t play ball !  My Saturday ride was more like riding in mid March with an average temperature of 8 degrees Celsius, in other words pretty cold with the need for leg warmers, long sleeved top and wind jacket.  So different from last weekend with bib-shorts and short sleeves.

I tried out a longer distance, intending to go round the west side of Bridgend.  However a wrong turn took me part way into Bridgend before I started to go the right direction to Porthcawl.  A look on the map afterwards shows me where to go next time I want to ride a fairly flat ride – only 1,200 m of climbing in 113 km, not bad for the Vale of Glamorgan.

Repeating some of the routes allows me to see the changing of the seasons, definitely darker looking green grass and more leaves appearing on the trees.

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Here are a couple of photos taken from the same vantage point from a couple of earlier blogs and hopefully I’ll be able to repeat the process over the coming months.

In terms of training, the last few months are starting to pay off.  I did a Functional Threshold Power test last Wednesday, the 20 minute version rather than the hour long test – I do wonder if anyone does the full hour !  For those who haven’t heard of or done a FTP test, it involves warming up for around 15 minutes (minimum) and then riding as hard as possible for 20 minutes on a static bike that measures your power output.  I managed an average power of 259 watts over the 20 minutes which is only 2 watts off my personal best set after two weeks of riding everyday on holiday in Greece.  Although the test is absolutely horrible to do, I will probably do a couple more FTPs before September to test my fitness levels.  I have found the key to the test is not to start too hard but to try and be consistent for the first 10 minutes and then try and increase the output a little – the last three minutes are always the worst!

It’s now less than six weeks to the next Sportive, the Dragon Tour with L’Etape Wales, which involves two days riding in the Brecon Beacons near Crickhowell and then the Dragon Ride from Margam Country Park near Port Talbot.  It will be a good test of riding long distances on consecutive days and a few of my new cycling friends from the Deloitte RAB I met on the training ride will also be taking part.

Do remember, I am doing the Deloitte RAB to raise money for Dementia UK and you can 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