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.

2008 Retrospective

2008 was an absolutely immense year for cycling. Personally, it’s been my biggest year of cycling with many new experiences, but it’s also been the first time many friends and colleagues have seriously taken to 2 wheels. Inspired by other peoples efforts or the Olympics, they’ve bought bikes and started riding to work, entered sportives or just ridden for general pleasure. Looking back through the months I think there have been 2 catalysts to this surge in cycling interest, in my own life and outside.

Firstly the impact that Kelvin’s pan America ride had on the many readers of his blog still amazes me. When I returned to work I found that 4 people had started commuting at least 3 times a week to work, 25 miles each way. Within a month of our return I’d counted 5 new bike purchases amongst my friends and colleagues, 3 of them buying Tricross Sports identical to the model that carried Kelv nearly 4,000 miles. All were inspired directly by reading the Only Forward weblog.

Secondly, obviously the massive successes in Beijing elevated already successful riders to household names, bringing British cycling to the forefront on an unprecedented scale. This was preceded by Britain’s best individual results in the Giro and Tour for decades, not to mention total domination at the track World Championships. Awards at the Sports Personality of the Year and the host of MBE's and CBE's. 2009 is going to be another amazing year, but for now I’m going to look back on 2008.

January
2007 closed on a low note, the annual Boxing Day ride held religiously now for the last 4 or 5 years was taken up by myself and Kelv. Riding out of Llanwnog on our mountain bikes we aimed for the trio of lakes north of my parents place. We bearly got 2 miles, myself struggling with a bad cold and low fitness. A week later, full of New Year promise and Kelv planning a long distance tour somewhere, we rode from Brighton to George’s near Orpington, Kelv on his new pannier laden Tricross. An inspiring 120 mile round trip under crisp blue winter skies through the Ashdown Forest started the new year well, but for me it wasn’t to last.

February
That ride in January was to be my last for nearly 2 months. I can't remember touching the bike at all in February!

March
Kelv’s long distance trip thoughts were now a reality. The week before he flew to Florida a gang of us gave him a send off in the Peak District with Mountain Bikes and Booze. By mid-March he was riding out of West Palm Beach heading westwards destined for the Rockies. In the mean time I was desperately trying to sell my flat to fund a new bike purchase and a month’s leave to join Kelv in the USA.





April
Finally the sale completed and my trip to the USA became a reality. First thing was to spec out a dream Tricross and get the Specialized Concept store in Birmingham to build it. The first test ride was a 60 mile loop out into the snow through Llawr-y-Glyn, Staylittle, Dylife, Machynlleth, Corris, Tal-y-Llyn, Dinas Mawdwddy and fast home along the A470. Back in Brighton I tried the new steed off road, riding the Downs Link home from work and discovering a taste for the speed and handling of cyclocross. Preparations for the USA continued learning from Kelv’s experiences of what to/what not to take.

Meanwhile Kelv had crossed Florida and Alabama and through the course of April passed through Mississippi, Louisiana, Texas, Oklahoma, Kansas and finally Colorado. In 6 weeks he'd travelled nearly 2000 miles and crossed the dreaded plains, the toughest section of the whole tour.




May
The month that changed everything. Meeting Kelv in Boulder I eased into what was to be life for the next month. After some tough training rides in the mountains around Boulder I was off, heading for Wyoming on my own whilst Kelv took a well earned rest in the SUV with James. This was the toughest ride I’ve ever ridden and will be for some time. The mental and physical challenge of 120 remote, windy, hot, relentless miles to Laramie totally changed my perception of long distance riding and showed me the importance of maintaining a positive and strong mental outlook.

The next 4 weeks we experienced some of the most epic rides of our lives, almost on a daily basis. The trip culminated in a 3 day break in bike friendly Portland where I succumbed to the high quality bike porn and treated myself to a singlespeed Swobo. Read the full story at http://dog-solitude.blogspot.com


June
Coming back on a high from the USA, I returned to a new world - Meat, Sammo and others had started riding the 25 miles to work inspired by our tour, Jammer was eyeing up a Tricross of his own and the Bowden bought an Allez. 2 days after landing myself and Meat drunkenly agreed to enter the Brighton Naked Bike Ride, where we finished in first and second place (though it wasn't a race). By mid June 4 of us were riding to work together and the Swobo was converted to a commuter.


The Devil Ride sportive was looming on the horizon and training was stepped up. I rode with Rob to complete his first 100 mile ride, taking in Lake Vyrnwy, Bala Lake and Trawsfyndd Lake on an epic ride. I also had my first fixie crash, riding the Swobo to Machynlleth on the mountain road, lost concentration and travelled through Talerddig through the air.

I finally pulled my finger out and joined the Brighton Mitre, payed for a racing license and started joining their regular training rides. Wednesday evenings were spent at Preston Park as a spectator watching the track racing, Thursday evenings on the training chain gang and sundays on club runs. It would be a month or so longer before I tackled my first 4th category race though.

July
Gwydion's preparations for the Devil Ride included a nice new Trek and a grueling 100 mile loop of the Berlin Wall. I joined him later in July on the Swobo to repeat the slog, discovering the cobbled tracks and forest single track on the outskirts of Berlin. Plans hatched for the Midnight Maurweg, an underground singlespeed race around the historic trail.

Training continued with Jammer and Meat joining the fray on matching Tricross's. A wet weekend in Wales gave us a taster for what was to come in August. Meat's plans for a Peace Race inspired tour of Germany and Poland led to him being loaded down with panniers as a trial run. In hindsight maybe taking him up the Devil's Staircase was a little overkill as preparation for the long flat roads of Poland...

The bike upgrades and purchases with the Devil Ride as an excuse when into overdrive, including 3 brand new bikes and 2 complete bike rebuilds. The Trek received some attention, getting new wheels and a new 10 speed group set ready for racing action with the Brighton Mitre. My old Peugeot which I'd leant to Sammo benefited from a complete Dura Ace upgrade.

August
The Devil Ride was upon us, 100 miles of wild, wet and windy Wales and the climax of months of training, bike upgrades and purchases for many of us. Bob, Darren, Jammer, Gwydion, Jeff, Gwen, Kelv and myself set out from Builth Wells into an almost instant 25% climb, followed later by the Devils Staircase and the Gammalt. A tough but immensly rewarding day for all of us.

This month also saw my first and last races of the year, competing at Dunsfold and Goodwood as a 4th Cat with the Mitre. Dunsfold was a baptism of fire in a tremendous headwind, not to mention mixing it with the 1st and Elites once we were caught. Averaging 25 mph on the Goodwood racing circuit was a real eye opener.

The Burgess Hill Rumble sportive closed what was a very active month on the bike.





September
The Trans Cambrian was to be my last sportive of the year and other than a few training rides with the Mitre the bike didn't see much action. It was great to hit the roads of Mid Wales again, riding out of Rhayader on the back road to Llanidloes, followed by the toughest section of the sportive past Clywedog, then over the mountain road to Machynlleth. The last 50 of the ride were through amazing scenery, past Nant-y-Moch and into the Elan Valley.

Jammer was unstoppable on his Tricross, hitting the Guildford Cycle Challenge and making plans for the Southern Sportive.

October
Since returning from the USA I'd contemplated riding the South Downs Way in one go, covering 100 miles from Winchester to Eastbourne. Realistically October was to be my last chance with the days getting shorter. Having no great experience of riding the Tricross off road, Kelv and I tackled a few routes to give it a trial run, firstly on the Downs Link and later on the Kerry Ridge Way.


I'd decided to complete the south downs ride for charity and raised £650 for Diabetes. This was a major factor in keeping me going on the ride after some major mechanicals and a lot of riding in the dark. Kelv performed admirably as team support, bringing new tyres, clean socks and food and drink at points on the route. Of the 14 hours it took to complete the ride 4 hours were done in the dark with a Maxx Exposure Race light guiding the way.

November
Other than blasts around Brighton on the Swobo I didn't touch any of the bikes this month. November was a spectator month, catching 2 days of the Track World Cup at the Manchester Velodrome. Along with Meat and Chet we witnessed a GB Team at the peak of their performance, winning 90% of all gold medals at all levels, junior, men and women. Chris Newton delivered a lesson in how to totally dominate a points race, Pendleton was unstoppable, Kenny unbeatable and the Olympic Academy riders Armistead and Blyth outclassed their more experienced opposition. An awesome weekend.

December
Due to my fathers deterioating condition I spent all but 10 days of December at home in Wales. The bike was my escape and the hills around Clywedog a place to think and clear my head. Along with Curly Bob we braved the sub zero temperatures to venture out on to the mountain road to Machynlleth where we froze. New Years Eve was spent blasting around the Cli-Mach mountain bike trail near Corris, Bob on his single speed MTB and me on the Crosser.

On December the 21st Dad passed away, closing the book on an unbelieveable cycling career spanning 70 years. Beginning with touring as a youth with the Long Eaton cycling club it wasn't long before he was racing, competing ferociously on the track and winning many medals. Following a couple of years riding the Tour of Ireland he was invited to join the GB Team at the Peace Race as mechanic in 1955.

This began his long and varied career with British Cycling as mechanic and later team manager, taking him all over Europe on 8 Peace Races, the Tour de France, Tour of Sweden, Tour of Poland, Tour of Morroco, Tour of Algeria, Tour of Tunisia, Tour of St Lawrence (Canada) and many more. In the 70's he moved into race marshalling, becoming head marshall for races including the World Championships, Milk Race and National Championships.

He will continue to be my biggest inspiration.

2009...
This has got to be the year where I give racing serious focus and I'm setting my sights on the Hove Park series organised by the Brighton Mitre. Sportives wise, I'm looking to ride the Ronde Van Vlaanderen and the Tour of Ireland, both of which also require considerable training. The next few months should be interesting if I can stay focused, but I feel with my dad's passing I owe it to his memory to try my best.