Coffee, cake and cycling. They certainly go hand in hand with Back On Track Cycling.Recently I floated the idea of riding without stopping for our little luxury.The reaction did surprise me; “Well what’s the point then?”
The reason for my change of tact with the group ride was to increase my endurance level.Even though we ride around 50 miles, it is more like two 25 miles rides with a nice rest in between.I am completing the Fred Whitton Challenge in May and the first rest stop is around 50 miles and to get there I need to climb a few small, insignificant hills.
This weeks ride was just that, a non-stop affair to see how the body would cope and enabling adjustments in food consumption.0930 at the meet up point and it was just the two of us.This was known, unfortunately other riders were working shifts.
Route planned and we set off, no forecast for rain but we knew it would be windy. However the strength of it took us both by surprise.It’s as if the wind god (other gods are available, depending on belief system) saw us riding and turned the dial to 11.When you have to pedal downhill to reach 14/15 mph you know the day is going to be interesting!
The roads were damp and as we cut through towards Barkway Golf Course, at points we should have changed our bikes for a cyclocross version.Simon had removed his mudguards, he soon realised his actions were a bit premature and I did not sit behind him as I did not want to eat the Essex countryside.
After climbing passed the golf course we decided to have a brief respite for a gel.The wind was picking up but we were in open fields so nothing to stop or divert the onslaught.After a short cross wind section we were greeted with a left turn and started heading home.We hoped this would present us with a tail wind but anyone who has ridden with me, knows the wind gods do not look down on me favourably.We turned left and I think the dial increased to 12 only being given a short break on a 3% climb.
A cracking ride and food consumption adjusted to every 30 minutes but need to add salted nuts or the like to the eating schedule.The legs ached but showed how much rest we do get at stops.
It had been a while since I passed my Stage 2 Accreditation, I think it was back in November 2016 and tonight my Stage 3 had arrived. I had spent some time on the track in between with skills sessions and this seemed to pay off.
After walking the same hall as Wiggins, Cav and Kenny, just to name a few, I changed into Back On Track Cycling colours and headed to the track.
Every time I walk the ramp to the centre of the velodrome it does send a tingle down my spine. Imagining the noise of the crowd and the atmosphere as you enter must be immense. Unfortunately the 10 people sitting in the stands did not provide the same effect.
Checked in again and for the first time in accreditation sessions, I was handed a numbered bib. This was in a baby blue with a black number on a white background. I was not happy that it ruined my whole cycling image, no hiding from the coach this time. A lot of people started to arrive and was the biggest group I had ridden with, 22 in total but we ended up being split.
I started talking to other attendees and learnt getting to know each other before circling the track is a must. Rosco arrived with a very nice and new BMC track bike, Mike a TT specialist, Paul a fellow roadie and Hammy, part of the Pakistan Olympic Track Team. I say team, he is the only representative. He had flown into the UK and is taking the sessions to gain his qualifications in the shortest time possible. Quite a character, changing his sport from rugby to cycling. Mentioning that the cobbles of Paris-Roubaix are smoother than the velodrome in Pakistan. A concrete velodrome built in 1954 and has not been updated since.
Our group was first on the track, we would be assessed over 3 different disciplines. The first being half lap changes. After a few laps warm up, the group settled in to a nice steady pace. Once the group was settled the changes began to really smooth out and with 10 other cyclist going by it was best to get yourself up to the boards. Returning for a debrief as the other group started their assessment, our coach was happy and mentioned no concerns.
Back to the track for a second time and it was paired changes. This requires good communication between the pairs and the group had certainly cemented this. A lap or two to get reacquainted with the track then into pairs and settle in. Every lap the front two peel off, ride up the bank into single file then allow the rest to pass underneath then drop down onto the back. Timing is everything with changes and we needed to be within half a meter of the wheel in front. Easier said than done, no brakes and a fixed wheel means it’s all about timing. We did have a moment of bottom clenching when the pair on the front did not power away and caused the group to come off their line, it resulted in some panic and unrest. The group were vocal but soon returned back to it’s rhythm.
Our final assessment was for a team pursuit and I love this. Single file on the blue line, pedalling at a resting rate. When the whistle is blown, the first three drop to the sprinters line (black) and with half lap changes, chase the pack down. Again timing the speed to join the back of the group smoothly. With 11 riders the sprint groups rotated, I was in the first sprint team with Hammy and Rosco and Hammy has a lot of power, his rugby days have given a little bit of power in his legs. Changes were nice and smooth and with a smaller group the changes happen later on the bank and height is not so much of a requirement. I was on the front as the group came closer but I miss timed their speed and ended up doing 1/2 a lap more on the front. Happy with that sprint and slowly I moved by way up the line. We ended up doing about 4 sprints and we all pushed it. Sweating and out of breath at the end and if we were all American then it would have been a high 5 moment but we are not and totally British.
Our coach had mentioned that he was happy and gave some further advice but nothing that concerned the group. Now was time for a feedback and if we had passed. 9 people had spoken to the coach and passed. My turn, he asked how I got on and I discussed mistiming the pursuit, which he has not noticed but was happy I had recognised the fact and adjusted accordingly. The only thing he had written down against my number was bike confidence, not a negative observation. On the paired changes I rode very close to the person next to me with ease. He was impressed with this. I did not realise had done this, I looked at it that I did not want to expel too much energy on the banking but I’ll take that.
Just waiting for my card to be updated on the system and I can look at the next accreditation level but realise I will need some more track time.
Legs are feeling it this morning and I was going to ride in London but glad I did not. Need to rest them so may even venture into the gym this afternoon to spin the legs out.
My main job, the one that keeps a roof over our heads, means I have an hours commute to and from work. With the extorinate price of a rail ticket, it is cheaper and easier to drive into London.
For the journey I often listen to music from iTunes and Spotify but occasionally take a break and listen to the spoken word. So I have a few podcasts that I enjoy listening to. I have tried many but end up returning to my cycling comfort zone.
From the Back On Track Cyling group I have been asked for interesting cyling podcasts, so I thought I would share with the masses through this blog.
New to the fold is the Whitelee Warriors podcast and worth subscribing to show support. A new venture for the Warriors and a job well done by Stu Russell. Not a particularly long podcast, usually about 20 minutes. Enough time to cover the lastest cycling information, the weekly fail, the Warriors recent activities and updates on the Beatson Cancer Charity. A cancer charity that the Warriors support wholeheartedly. Available through iTunes and their website.
I class The Cycling Podcast as the serious older brother of the group. All 3 memebers have a wealth of knowledge and a mass of experience, writing for tabliods and other publications. For the hour you hear the lastest information from the world of cycling and it is a lot. The expereince of Daniel Friebe, Richard Moore and Lionel Birnie makes for a well presented podcast. Always happy to air their views and provide decent conversation. They also have a few spin off podcasts, for a small yearly cost you can have access to the Friends of the Podcast. A series of special podcast, usually 1 a month with more indepth look at what makes cycling great. Coverage of the women’s events covered by the Podcast Feminin. During the larger tours, a daily podcast arrives. If you are unable to watch the particular tour then The Cycling Podcast certainly paints quite a picture of the days events. Available through iTunes and their website.
Finally there is Speed Metal Cycling which I think will be marmite for some. This podcast is very opinionated, straight talking, very funny and normally the first 20 minutes of the hour podcast has nothing to do with cycling. 4 friends talking about cycling and no idea where the conversation may lead. Coverage of the latest races and will usually choose a rider for their focus. Commentators and journlists can not sit pretty as they are often mentioned for misprenounciation of riders names. Natalia is the newest memeber to join the podcast and offers the latest women’s race information. Sometimes the podcast can feel a bit rough, it can be very random and to be honest offers something fresh. They still mentioned feeling humbled by the amount of people that still listen and come back for more. I will be looking forward to the next podcast as the whole disc debte will be an interesting one. Available through iTunes and their website.
The weather was not as nice as yesterday but 3 decided to head out on the weekly Back On Track Cycling Road Ride. Nothing too heavy after Hell of the Ashdown at the weekend, I think my legs would appreciate a gentle spin.
A windy and wet ride but all helped with CAKE and COFFEE
I am not a natural climber, Essex does not have the hills. I have become acclimatised to the flat, rolling bumps of my surroundings. So I have to go hill hunting.
It was an early start for the Catford CC ride, my alarm sounded at 0540, all had been sorted the night before so breakfast, wash and a final check and all ready to go. The drive to Biggin Hill didn’t take long, just over an hour and the car park at the Charles Darwin School, our host for the day, had not even started to fill so I was guided to a half empty parking area.
Once registered, I was handed my rider number and wrist band. It was back to the van to prep the bike, fit the number, get changed and then time for the off.
I had been lucky to receive the first time slot available so I sat at the start gate. I was the only one and concerned that I may have to set the pace for the whole race. The organisation from Catford CC is fantastic and will only allow a small number of riders to leave at any one time; approximately 10 riders left at 08:00. There was no time to get comfortable or warm up, within the 1st mile we descended around 150ft then began to climb 250ft at 12.7%. Nothing like giving you a baptism of fire but then the name does not say ‘fluffy bunny bike ride.’
My aim was to pass the 1st feed stop at 32 miles and head straight to the one at 55 miles. The start of the ride had been harder than the previous attempt, mainly due to the change of start location. I need to work on my endurance levels and with further hills looming, I decided not to push it. The people offering their time at the feed stops deserve a special mention and a big thank you. A ride like this and you get a warm welcome, hot tea and coffee, malt loaf, bananas, flapjacks but no full English breakfast that I did request.
The stop was a short one as I wanted to stay warm for the descent and the climb up Kidds Hill, aptly known as The Wall, just under a mile at 8.5%. This was just a teaser for things to come. The next 20 miles consisting of going downhill, very fast then of course, what goes down must come up and it did so. Very steeply! I hit a wobbly top speed of 41.6 mph and ended up braking as the bike started to feel a bit twitchy. Lycra clad and typical English winter affected roads do not make for a happy ending and Lainey would have killed me if I ended up in hospital.
My miss timed eating schedule had played havoc with my guts. So some adjustment is required. I had split the hour into 3 x 20 minute alarms. 2 would consist of a bite of an energy bar and on the hour, a gel. With the continuous hydration, I felt as if it was all swilling around and I craved savory instead of the sweetness. With a short 7% climb to the 55 mile stop I hunted for what I craved. Sitting there on the table, with angels singing harmoniously in the background, was a plate of cheesy bites, I nearly ate the lot. The last time we arrived at this stop we only had 8 miles to go so my spirits were up beat.
As I left the feed stop I spoke with the marshalls, I asked for some clarification on distance and they responded with 13. I’m thinking 13km is close to 8 miles, happy days. My legs were feeling it but I felt OK. A marshall tried to hand me an energy gel and with a devilish twinkle in his eye said, “you’ll need this for Star Hill.” I did not take it as I had enough churning around. Turned right I began to climb again for a further 2 miles. I should have clarified whether the distance was in kilometers or miles, it was in fact 13 miles and some of the steepest climbs were ready to chew me up and spit me out.
It was time to dig in. Getting back on a level road, I could easily return to a steady 17/18mph. As soon as a hill appeared the speed rapidly dropped off. What didn’t help either was passing the finishing spot from the previous year plus having someone pass our small group as if we were standing still. I did not even attempt to get on his wheel.
After descending a segment called Suicide Drop it was time to climb, who wants to finish a ride on a sprint. Hogtrough Hill started at 9% for 0.7 miles and then to add a final kick ramped up to 13% for the last 0.2 miles, no one wants it easy. Returning to familiar ground, as we had followed the same route earlier in the day but from the other direction. I stupidly thought that morning, this would be nice to climb so on the return leg we did, the final half a mile at 9% with a steep switchback.
I was glad to see the finish but nothing left in my legs for a final push but happy with the 4hrs41 to complete the 67.5 but highlighted deficiencies in my riding.
There needs to be more preparation before The Fred Whitton Challenge in May;
I need to do more hills, Essex has an abundance of these!!!!!
I need to get my eating plan right and with the right food. Mudguards weighed me down, creating unnecessary drag, that’s my excuse.
I need to improve endurance and spend more quality time in the saddle.
The Hell of the Ashdown is a ride I’d recommend to all. Decent hills allow you to get into a steady rhythm and will test you. Especially if you normally ride in flat areas.
It has been a while since the last Back On Track Cycling blog. This has not been for any other reason than time has flown by and it is 0718 on 13th February and I’m sitting in front of the laptop with a brew, while the rest of the house is slowly stirring.
Like some, I try and cycle whatever the weather conditions but over the last week or so I have needed to cancel organised rides on safety grounds. It has been a frustrating call but while the main roads may be ice free, the back roads of Essex may have other ideas.
One ride organised last Thursday would have been the biggest turn out for a Back On Track Cycling weekday ride, a total of 9 riders but with the forecast of snow (the amount of snow that would have bought the country to its knee – about 3mm) and the chilling temperature, the numbers started to dwindle.
It was not received well by one. As a group we had moaned at him for not being out and did give hime some stick. The photos he then sent of being all dressed and ready to go and the look on his face, did not require any words. Admittedly he did look more like a cat burglar than a cyclist.
So all of last weeks rides consisted of the rollers and Zwift, a total of 50 odd miles riding my virtual cyclist. At least he had a bit of sun whilst cycling a few laps of the London route. It was nice to be joined by two of the group but after riding Box Hill at 160w and then 300w, I promptly died. For those that use rollers will be aware that we lack the same bike support as a turbo trainer, I can not drop below 80w or else I will end up on the floor in a sweaty heap. I aimed for 30 miles and once the XP showed on the screen I stopped and dismounted in a disgraceful manner. I made Bambi learning to walk look easy.
I have missed the outdoors this week but safety of myself and those I am riding with is paramount. The cat burglar did go out but strangly enough I have not heard from him since? His ride was posted to Strava so must have returned, maybe he is still thawing out?
Next Sunday 19th I have a trip down to Sevenoaks in Kent for the Catford CC Hell of the Ashdown ride. 107km with 11 listed climbs, 5 HC’s, 4 Cat Two’s and 1 Cat One so will be a good mix and if the route is similar to the previous year, one of the climbs is about 6 miles from the start and a long slow sapping climb. It will certainly warm me up. The current weather forcast is dry and a tropical 9º but it will give me a chance to swap wheels on the winter bike and see how the Hunt wheels feel on the hills. These are my summer wheels but are light and roll well so I am also looking to use them for the Fred Whitton Challenge as well. I will not be attempting Fred on the summer bike, a combination of 11-25, 53/39 and 30% gradients it may be a bit of struggle!! The winter bike has a better hill climbing ratio 11-32 with 50/34 so watch out hills, here I come. Training for next week will be limited but will hopefully keep the miles topped up before Sunday. Shift has fallen over the weekend and with half term the bike will be neglected but entertaining a 6 year old will keep me on my toes.
At Christmas there is not much I ask for. Loads of stuff I want but this is usually restricted by lack of funds or Lainey telling me no, this is part due to over excitement and poor atttempts at convincing her that we really need a wifi enabled kettle.
My wish list for Christmas, birthdays or if you just fancy buying me a gift is pretty short. Jack Daniels or any kind of cycling related items and you are in my good books!
This Christmas I was given money, solely for track sessions. For those that have not tried track cycling I would highly recommend it; 250m Olympic Track, fixed wheel bikes with no brakes and a 45º bank. I would suggest beginning with a taster session and give it a go, I did and have been hooked ever since. I am currently heading for my level 3 accreditation and a few nights ago attended a session in Group Techniques. If it was anything like the Speed Techniques earlier in the month it would be a good session, and it was. My legs are still feeling it a few days later.
I am lucky my main job resides in Islington so I pass the Lee Valley Velodrome on my way to and from work. It’s a great place to train in the winter, mainly as the track is warm and I can get my legs and arms out. Easy tiger!
It was a cracking two hours and I was lucky to meet some familiar faces from previous sessions. It does start to get a bit competitive but it’s a great way to keep up the winter training.
Lee Valley Velodrome has a lot to offer so for those not interested in the track, there are other activities available. With warmer weather just on the horizon, you could try the 1 mile road circuit, an ideal place for a chaingang session. If the off-road scene is more your style then there is the Olympic BMX track and MTB circuit, all situated within the confides of the road circuit.