Chertsey 4th Cat Race 22/2

This weekend Claire and myself headed up to Chertsey for what would be my first race of the year as a 4th Cat. After hearing numerous tales of crashes and other shenanigins in the 4th Cat races I was eager to stay out of trouble and make it to the finish unscathed. Last year I'd only experienced flat out blasts around Goodwood and Dunsfold, so the couple of short climbs and descents at Chertsey sounded like they'd add a bit of spice. I was still feeling the effects of a fitness test the day before, but the good results were keeping my spirits high.

The start sheets for the 4ths were chocked with over 90 names and another 30+ for the 3W/4W race. Before we got underway, the field was split into 3 groups for a few 'training laps'. Each group was taken round the circuit a couple of times to give the many first timers a chance to get a feel for the course, spot holes and advise on general racing etiquette. It also served as a great warmup as we'd arrived late for the start.

We were finally underway and the large field headed into the first bend. Judging by the number of shouts and complaints to hold lines most of the advice given on the training laps had been instantly forgotten. After 2 or 3 laps I'd seen a couple of guys hit the gravel and heard a few spokes and wheels touching behind, so it wasn't long before I was putting the advice I'd received into practice, keeping in the front 10-15 and out of the troubles behind.

The short sharp climb really added to the race and I found it a great spot to reposition into the front 5-10 ready for the fast descent and then chicane into the home straight. I practiced this tactic on the last 7 laps, easing off just enough to not end up on the front but be in a good position for the long sweeping bend heading to the finishing straight. On the penultimate lap this worked out perfectly again and I was starting to think about the finish.

Heading down the finishing straight and into the final lap however I wasted too much energy trying to stay with the front riders. This effort proved pointless as by the time we reached the banked left hand bend the bunch regrouped again for a final breather before all hell let loose on the climbs. In hindsight I should have saved myself for the climbs and positioned then where I was at my strongest. Instead I struggled over the final lump almost at my limit whilst watching 30+ riders stream down the descent. Claire and myself crossed the line together in 40th and 41st position.

Although we didn't feature in the sprint it was an enjoyable race and great experience. The couple of short climbs seemed to suit my capabilities and I'll be looking forward to giving the circuit another shot soon!

Results


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Sechstagerennen 2009

2009 Training Plan

Since getting back from Wales I've been busy putting into action the things required to achieve what I discussed in those first couple of blogs. Its been a steep learning curve, learning the hard way after throwing myself into the first interval training ride of the year with the Mitre. The ride was such a system shock I had to spend a week off the bike. That was how not to begin a training plan... can't do it on motivation alone.

Initially I'd been using Peter Ward's 'King of Sports' as a guideline whilst also seeking advice from Mick at the Brighton Mitre. To assist in my own plans he invited me along to a meeting with one of the guys at the club who he has designed a training plan for. He'd created a very comprehensive plan, including interval sessions to improve weakness areas as well as improve strength, endurance and VO2 Max. VO2 Max... until that point I'd only had a vague idea of what it was, along with lactate threshold, slow and fast twitch muscle fibres, periodization... these were all words I would shortly being reading a lot more about.

It became apparent very quickly that to significantly improve at all this year I was going to need some guidance from someone who knew what they were doing. In the past I've got by with lots of miles and lots of climbing, though even after nearly 5000 miles of riding last year I still couldn't find that extra top end speed everyone seemed to have when racing.

Mick invited me to take a fitness test on his power meter trainer, the results of which would form the basis for my own training plan. I turned up at his house and grimaced as I watched his wife go through the same test first: 10 minute warmup, 8 minutes flat out, 10 minute rest, 8 minutes flat out. My turn came and whilst Mick and his mate looked on drinking beer I burst my lungs and heart out on the turbo. The purpose of the test is to take a fitness base line to measure against, but to also measure average, maximum and lactate threshold heart rates so training zones can be set. It wasn't long into the second test that I was redlining with my heart feeling like it was about to burst out my ribs and bounce out on the kitchen floor.

The results showed I was fit, but obviously had little experience of riding at consistently high intensity. My power and cadence were all over the place, dropping when the pain hit home and heart rate hit the roof, followed by a short recovery, then repeat. What should have been a smooth line gradually getting higher was a zig zag reflecting my physical discomfort above lactate threshold and position problems. The results of the first test are listed here. Plenty of work to do then...

Following the test Mick started putting together a periodized training plan to tackle the main issues - intensity and race fitness. In the mean time I had some reading to do. It was all well and good making big statements of intent back in January, but now I needed to flesh them out. First step was to purchase some books -

- Cyclists Training Bible by Joe Friel
- The Ultimate Ride by Chris Carmichael
- Cycle for Life by Nicole Cooke

The combination of these great books brought me up to speed on the many subjects involved in what a training plan actually entails. From body mechanics to nutrition and diet, training volume and intensity to overtraining and burnout, aerobic / anaerobic fitness and finally setting goals and the specific objectives to realise them. In addition to researching and setting goals, I decided that another area needed attention - bike position.

As mentioned in the previous entry my visit to Cyclefit was very successful (and highly recommended). In resolving issues with my shoes and cleats and pointing out areas for improvement with posture I've already found a marked improvement in pedalling and general comfort on the bike. Posture is a major area for improvement and to tackle this I've enrolled the help of Body Rehab in Brighton. Tonight was my first assessment and after a very thorough examination of my core muscles a number of exercises were prescribed.

Last week I began my training plan as compiled by Mick. The first 8 weeks concentrate on improving pedalling efficiency with fast pedalling workouts and improving of my lactate threshold using intervals in zones just below lactate threshold . Intensity of the workouts gradually builds over a 4 week block, the final week being a reduced training week where recovery is priority. At the end of the 4 weeks another fitness test is conducted to measure improvement. The next block is at a slightly higher intensity again, roughly an increase of 10-15% over the previous block of 4 weeks. These blocks then gradually shift from volume vs intesity to intensity vs volume as you approach peak fitness.

Much of the interval workouts require considerable concentration to maintain the correct heart rate zone, or keep a certain cadence. I've found this difficult to achieve riding out on the road with interruptions in traffic or punctures, so I've bit the bullet and bought a new turbo trainer. The Tacx IMagic VR is an awesome setup and I've connected up to my Trek in the spare room to a 24" screen. The long tedious hours on the turbo are now much more focused, having a wealth of data to concentrate on including power output, cadence, heart rate and speed. The analysis tools are great for measuring progress between sessions and spotting areas for improvement. In terms of motivation its invaluable.

The final step in this new world has been to set goals for the year and tangible objectives which can be achieved to realise them. My primary goal is to gain 3rd cat, though I'm also aiming for a gold result in a couple of sportives, to revisit the South Downs Way and complete it in under 10 hours, to complete my work commute in under 1 hour and finally to get over my fixed gear crash last year and compete in the track league.


With the lifestyle changes I've had to make completing these goals a reality, keeping motivated is key. For the first time I've found that a routine isn't a bad thing and is in fact essential! To help keep motivated I've set short term objectives which will contribute to the seasons goals and these are reviewed at the end of each training block. In addition to this I've been keeping a training diary to monitor heart rate, weight, aches and pains, workout results and race results. You can see it online here - http://pedalog.blogspot.com. This years goals and objectives are listed here - http://pedalog.blogspot.com/search/label/2009%20Goals.

This week is the end of my first recovery week followed by a second fitness test Saturday and my first race of the season at Chertsey this Sunday. Will get a race report up Sunday night.

Cyclefit

Last week I visited Cyclefit in London on recommendation from someone at the Mitre club. I'd been having right knee problems and back ache on long rides so wanted to get it sorted before doing any more damange. Cyclefit provide professional bike fitting services, including examining posture, muscle recruitment, cleat position, injuries and range of motion. Their website describes their service better than I can!

"Cycle-Fitting is the meticulous understanding of the intricate human interaction with a bicycle, with the specific aim of gaining efficiency, power and comfort for every rider. Because we are concerned with optimising human movement that is being applied to complex machinery, cycle-fitting readily draws upon from the disciplines of ergonomics, bio-mechanics and kinesiology. In the pursuit for performance and the competitive edge CycleFit will always place science, knowledge and discipline above notions of faith and tradition. This rigorous approach has made us largely exceptional in the European and UK Cycle Industry and an acknowledged world authority in the field of building optimum bike-to-human relationships."

Before the session I was asked to fill out a questionairre, detailing my cycling history, goals, injuries/pains and what bikes I'd like to be measured up for. Lastly I was asked whether I'd like the custom molded footbeds at a discounted price included in the session.

The fitting session lasted 2 hours starting firstly with a review of ranges of motion, focusing on the hip, hamstrings and pelvis. This was to establish posture and muscle recruitment in support of a fluid pedal motion. Following on from the anatomical review we moved to foot and arch-shape where the largest part of the session was spent aligning and balancing the foot in view of improved cleat position. During this session it was found that my feet both rolled inwards due to my poor arches and previous ankle and hip injuries.

To combat this effect, custom molded footbeds were created to provide better comfort, stability and power transfer. This was an extra part of the fitting session but I'd definately recommend it, so far its made the greatest difference to my ride.

Next step was to review my current bike position. I'd taken my Trek along with me, though not essential I wanted to get the most from the 2 hours. If you were going to go yourself you could always measure the key dimensions of your bike and they'd setup the jig for a review. I was videoed riding at a 85-95rpm cadence for about 10 minutes after which adjustments were made to the jig ready for the fitting session.



Once on the jig first step was to evaluate asymmetry. Whilst riding a steady pace symmetry was measured using a laser guide. I'd been aware before that my right knee sometimes skimed the top tube and this process highlighted that. Cleat position was refined in view of the changes made to the footbeds and the asymmetry evaluation. 2 wedges were added underneath my right cleat and one to the left to improve aligning / balancing.


Next step was to again return to the video after a few adjustments were made to the jig. This session concentrated on muscle recruitment and core-condition / posture. Quite quickly it was spotted that as I slouch over the bars, my gluts were hardly being engaged at all and the pedal stroke was primarily delivered by the quads and calf muscles. Slouching also impinged on the diagphragm and core engagement, causing my neck and shoulders to take the strain.


Without any adjustment to the bike, but just sitting with my spine in a neutral position I was able to increase power and cadence with little extra effort. An awesome discovery! The outcome of which was some prescribed exercises to improve core stability and posture.


The session cost £200 and was money well spent. Since applying the changes made to the jig to my Trek and Tricross I've had no knee pain at all even during high intensity, high cadence workouts on the turbo. If you have any problems at all and you are planning lots of miles this year I'd definately recommend checking them out.

Aggression

So.... I moved to Bristol, UK a couple of months ago. Britain's first cycling city so it says. Massive funding for bike lanes and paths. Bike Friendly. Awesome. Just like Amsterdam. Would make a nice change from sharing bus lanes with buses and dodging blind drivers in Edinburgh.

Wrong wrong wrong. Edinburgh was a bike haven compared to this place. Bike City my ass. The bike routes are token efforts for the most part, as soon as there might be the slightest inconvenience to cars then the lane disappears, throwing you into a dual carriageway maelstrom or a multilane meat grinder. Either that, or the bike lane will be the bit with all the trees and street lamps in it making it worthless. Or the bike path will happily guide you across car lanes and multilane merges into the most dangerous part of the road.

To be fair some bits are good, but only when it won't cause the slightest hassle.

But the most striking thing by far is the aggression, not just from cars to bikes (worse than Edinburgh), but from the bikes too. Hardly anyone rides with lights, or stops for reds, or will minimise the room they take. Many cyclists will ride on the dual carriageway lane rather than on the massive smooth hard shoulder next to it, which I find unbelievably stupid. On a particularly dangerous bit of dual carriageway I was trundling along on the pavement, I know you're not supposed to but it was empty and wide and I was going slow with maximum pedestrian respect. The guy walking towards me shouted abuse and made his 2 big alsatians bark and jump at me. Never seen anything like it.

There are a lot of cyclists too, sometimes I end up riding in a herd of 10 in the central bits of the city. Nobody acknowledges each other. It's like being caught up in a civil war. Down here, bikes hate cars, cars hate bikes, bikes don't seem to like each other. Luckily my 20 mile daily commute and cross-USA action have made me about twice as fast as most commuters and I don't have to get stuck in it all, I just boost past on my silent racer like a falcon hunting pigeons. Mind you, an old guy on a knobbly tyred mountain bike did the same thing to me the other day. One day I'll be that old guy. Some day this war's gonna end.

Hell of the Ashdown 2009

Last weekend whilst looking through the Brighton Mitre forum someone from the club had decided to pull out of the forthcoming Hell of the Ashdown due to the forecast horrendous weather. I'd tried to apply for the event in November, but was amazed to find it sold out in just over a week with 1000 entrants signed up. Weather forecast notwithstanding I grabbed the oppourtunity and took up the offer.

My time slot was 8:35am, same as a couple of other riders from the Mitre, Mike and Claire. Preparing with a good feed and good sleep the night before I felt surprisingly good at 6:30am Sunday morning, getting my kit together and noshing on breakfast looking at the weather reports. Can it be as bad as Yellowstone? No...

The start was at a school in Biggin Hill and I could see straight away it looked like a well organised event. I picked up my timing chip, said hi to the guys from the club and got the bike ready. It was cold but not too bad, my recent purchases of winter kit really paying off. Gloves had been the only item I've struggled with and on this occasion took 2 pairs of different thicknesses.

We set off from the start in batches of 8 to avoid conjestion, another good organisational idea. Although my hands were freezing from the off, that thought soon faded as within 2 miles of the start we met the first climb. Over the course of the 67 miles the route took in some of the major climbs of the area, including Toys hill, Kidds hill (The Wall!), Ide hill and 'Col de Goombridge'. Icy sections of the route had been identified the night before and the route changed accordingly.

It may have been this last minute change of route that led to our straying off course, along with at least 30-40 riders. Up until this point nearly all major junctions had been marshalled, including large red flags as warnings, but even so we'd all managed to miss a turn somewhere near Edenbridge. This led to 10-15 minutes of riding up and down, checking with other riders to try and get back on course. In the end we opted to head for Edenbridge where we all eventually found the route again. This was the only downside to the whole day and was unfortunate.

Riding in a 3 with Mike and Claire I was feeling pretty good, taking in Toys and Kidds Hill at a good steady pace. I'd opted to ride the crosser due to its easier gearing (48/34 x 12/27) and this helped with conserving energy on the climbs. I'd experienced some of the climbs last year on the Burgess Hill Rumble sportive so came prepared this time round. 40-50 miles in I wasn't feeling great, maybe because I hadn't eaten enough and had so far just replenished the stocks using gels and energy drink. After toiling up Ide Hill I scoffed a nana and an energy bar which seemed to do the trick.

As I've found before it wasn't until 50+ miles that I began to feel comfortable and strong, which bizarrely coincided with a change in weather for the worse. After crossing the M25 I knew we had another stinker of a climb to come, appearing in the distance the same time the snow began to fall. Of all the ride this is when I felt strongest, hitting the climb in the stinging snow hard. By this time conditions were deteriorating fast with snow settling on the road in a few inches. The last 10 miles to Biggin Hill were taken extremely cautiously at no more than 15mph.

We arrived together and clocked 4 hrs 27 mins or so, not bad considering the route problems and weather conditions at the end of the ride. In the school hot food was served in the canteen, proper school dinner style. Missing the sign earlier aside, this was a very well organised sportive and I'll be entering again next year.