Monday, 29 March 2010

Cheshire cat 100 miles 2010


A good number of us from the North Cheshire Clarion resplendent in our distinctive garb graced the start line/queue on a cool but dry morning. The aim of today was to treat the ride as a glorified club run complete with club peloton, signaling, the full club run thing, we rode at a steady pace, we wanted to complete not compete...

Start time was 8.30 but by the time we crossed the timing mat it was 9.10 and we were itching to go.

A fast start with the majority of us all together set a good pace riding out of Crewe heading south and then east towards Mow Cop 16 miles in. The roads were fairly uneventful leading to Mow Cop, a few small hills to get everything warmed up and then we hit the level crossing of Mow Cop and with a quick stop for a gel and a wee (needless weight) it was on with the climb. I adopted my usual slow pace climbing for the first 3/4 of the climb and I've got to say I found it definitely not as difficult as previously, my breathing was fine and I wasn't panting like a dog, I passed a few slower riders and some that walked it (just like I did last year) and just kept on with the slow grind upwards. On the way up and directly behind me I heard a loud shout and a crash as two or more riders smacked the tarmac but I didn't look behind to see what had happened as I needed to concentrate on my own pathway as I navigated between slower riders and the walkers - the crash did sound nasty though...

My plan which I now regret was to not even attempt the 25% - I didn't think it was worth the risk of damaging my new bike in the event of a crash which was possible with the shear number of people on the climb and endorsed with seeing or hearing riders crashing or coming to a stop and falling over, so I coasted to a stop a yard up the 25% and walked. Now, right now I'm kicking myself, I had the strength and my breathing was fine in fact my highest heart rate reading anywhere on the ride was 180, nowhere near my max of 191, WHY DIDN'T I HAVE A GO!!!!

After Mow Cop came the long descent where I reached 42 mph, good going considering the numptyness of some riders who weave all over the place in front of you or those that zip passed you head down arse up barely missing your elbow. It was here some where on this descent I believe someone was hurt as reported on one of the bike forums I browse...

After the descent and approx 5 miles on came two more hills, Blacky Bank and The Bridestones and having ridden them on the Mow Cop recce ride we did a couple of weeks ago I knew what to expect so again a slow plodding got me up fairly easily...

After the hills and approx 24 miles in came the first feed stop with well stocked supplies of foodstuff - bananananas, Viennese whirls and pastry's and also about 20 portaloos which is a big improvement on zilch from last year. It's here awaiting the loo that we lost most of the NCC, they took off before us so myself and two others rode the next 25 miles until the next feed stop apart from the NCC peloton...

The next challenge that came quite soon after the food stop was the climbing of Barlow hill (called 'steep gradient' on the route profile) and Wincle. A downhill section and then you were immediately on the first climb as you navigated a tight left hand 90' bend - lots of crunching noises as panicked riders quickly crunched their way down through gears. I had previously ridden these two climbs on last years Cat so knew it was coming and as soon as I saw the hairpin I changed down in readiness. Again a nice steady pace got me to the top and I'm glad to say without too much effort, I went past a few riders who were out of the seat giving it loads but barely moving and panting oooh yes panting just like I was last year (what a difference a year makes) however I developed a slight problem; my seat decided to tilt backwards on Barlow hill and that pointy bit aint half painful when it's poking you in places it shouldn't, didn't help that as well as riding up hill I was slowly sliding backwards off the saddle!!!

After Barlow and a saddle fix came Wincle (again not too bad) and it's here at the top that we came across club member Willy Van Der Jon (is that his real name?) sat in his car taking photo's so we pulled over for a quick chat and a regroup. You can see Jons photo's here

After the hills came a headwind as we headed south west that punished us all but stoically we plodded on. Not much to remember on this stretch except approx 40 miles in I had shooting cramps in my thighs as I rose out of my seat to get past a slower rider on a hill - what was all that about!!! 40 miles and cramps? That's never happened before, 70 miles yes, 40 miles never... Needless to say my buttocks stayed firmly clamped to my saddle until the next food stop which was just a few miles down the road and it's here we caught up with our brethren. A quick water bottle fill, a bite to eat and off we set again into the headwind but this time travelling in a large group however it was still tough going, I remember at around the 60 mile mark I was feeling really tired and was suffering but that didn't last long as I seemed to get my 2nd wind and was now really enjoying myself except for a pain in the base of my neck that had slowly crept up on me.



Our speed at this point travelling into the headwind was only averaging 15 mph but my heart rate was down from 150-160 to 130-140 bpm travelling within the NCC peloton. Soon we were heading south towards Malpas and the last feed stop at 75 miles. A bite to eat, a bottle refill and a couple of paracetamol's that took the edge off the pain and we were off again for the last leg and it's here as we swung north east that our speed rose seeing 20+ mph on the flat on numerous occasions, there was even a few shouts of' 'PACE' to be heard from the back!!!

90 miles in and our spirits visibly rose realising that it was nearly done, those last few miles again saw our speed rise and I'm sure there was a few spurts going on with the finish line in our minds - we all wanted to come in first but seeing as we rode as a group, we came in over the mats as a group. So that was that all over and time to go home, I didn't get my medal but I did ride all the hills bar that 50 yards of Mow Cop so I am mostly pleased with myself, in hindsight I should have done all of Mow Cop but there's no point in whining about it now.... maybe next year....



(Photo by Andy W)

What I liked

  • Great route
  • Well organised
  • Good stocks of food and drink
  • Plenty of Portaloos
  • Good start/end location, easy to travel to off the M6
  • Plenty of parking in and around the stadium
  • Great company

What I didn't like

  • Lots of pushing towards the starting mats, didn't help having three queues merging down to one - queueing could have been better organised.
  • Far too many riders converging on Mow Cop at any one time.

My Stats
103.27 miles, 7 hrs 10 min, Av speed 14.4 mph, 4403 ft climbing (Bikehike)

Monday, 22 March 2010

North Cheshire Clarion club run 21 March 2010

Today's ride was billed as a flat 40 miler in contrast to last weeks hilly 40 miler and yes it certainly lived up to it's billing, flat definitely flat, oh on second thoughts I think there was maybe one tidger hill along the way (or perhaps I imagined that bit).

Thirteen of us set of from Stretton eleven members and two guests heading east in a clockwise direction heading for Tattenhall as our intended cafe stop. Tattenhall was beautifuly glorious today with a strong hint of spring in the air, it made for some fantastic riding through the beautiful quiet parkland with it's old majestic trees lining the road and hardly a car in sight. Arriving at Tattehnall we found the cafe closed so we headed into town and ate at a Booth's supermarket cafe, it did feel a bit weird being Lycra clad amongst the happy shoppers however we were not the only bikers eating there so it appears that this is a popular cafe for this strange multi coloured breed of folks with the duck like gaits...

After Tattenhall and the supermarket cafe we headed west and then north back to Stretton, some-times the pace upped until the call of 'PACE' or 'TAIL' echoed from the back but that was few and far between, most times the pace was slow enough to have a good old chinwag along the way.

Approaching the last half mile from the finish I think I made the mistake of muttering 'race on', and this seemed to flick some sort of primeval competitive switch as immediately off shot half a dozen members in the drops absolutely bombing it, I was fifth behind Phil J but he made the mistake of dropping back a bike length or so from the guy in front of him and I saw this as my opportunity so a surge of POWER saw me in the gap and then on the roundabout I was able to get into second position now behind Phil M who was giving it mega POWER and I couldn't quite catch the bugger... It was a fun sprint though...

Here's a photo (click to enlarge) I took as we travelled on the empty lanes of Tattenhall Park and just as I was about to be engulfed by the peloton - some mean looking dooods in here (apart from the smiling Stu and Giles keeping an eye out for kamikaze squirrels - hmm does he have an itch?....)


I did say that the ride was flat and only a short ride today so in order to bump my miles up I rode to the start point and those 15 miles there and back accounts for 800 of the near 1400 feet of climbing. Boring fact of the day but it does highlight how flat it was...

Lots more pics of today's ride here

My Stats
57.76 miles, 3hrs 51min, Av Speed 15 mph, 1393 ft climbing (Bikehike)

Thursday, 18 March 2010

Turbo Week 8

Wednesday
Missed Tuesdays workout as I needed to take my daughter to the dentist for treatment so completed Tuesdays workout a day late.
Today's workout consisted of fast pedalling which I thought would be a piece of cake, after all the instructions are to select an easy gear and just concentrate on a smooth circular motion with a cadence of 108 – 120 rpm and only 1 set of 4 x 3 minute intervals with 3 minutes rest between intervals. Were they easy? Yes and no(ish) yes to getting into the range and no for keeping it there…

The hardest part of this workout was keeping it in the range as the intervals progressed so even though this doesn’t sound much of a workout it was still quite hard at times, for how hard this workout was I would give it a 6.5 out of 10… Not much to be said about them really, I think Carmichael has thrown them in for this week as a way of getting a mild workout, giving the ‘athlete’ a bit of a rest…

Thursday
Today's workout promises to be to last big workout before the Cheshire cat, I'm at week 8 in the Chris Carmichael Time Crunched Training Plan, 8 weeks that started off at a nice steady canter and ends in a full blown sprint so to speak. Today's workout is a mix of power intervals and over/unders. Power intervals first that saw me averaging around 245 Watts for the duration of the short intervals. Over/Unders next with a more modest 177 - 206w.

So what can I say now I'm coming towards the end of my first training block under 'the plan'?

1. My power has increased, gone from barely scratching 206 watts in the first weeks to 245 watts, an increase of 19% in just 8 weeks. Great stuff...

2. My heart rate has gone down. For any given power output say for example in the first week I was putting out 150 watts my heart rate was around 150 bpm, now for the same power output my HR is down to 135. Great stuff again...

3. I can train more by training intelligently and efficiently. Previous to 'the plan', any more than 2 turbo/road training sessions and a week-end ride would have me on the edge of illness and that's purely because I didn't know how to train, I would just go hard at it every time. Now I have been educated to 'train right' by Mr 'train right', I can train 3 times a week along with a big week-end ride without anything nasty happening with my health...

4. As a result of all this time in the saddle my posterior can handle nearly any saddle going...

5. Thank goodness it's all coming to an end, I have run out of 'Turbo saddle' motif pictures that start these turbo blog posts...

It's not quite the end just the end of the power intervals. Saturday I will be out but taking it a little easier and Sunday there's the club ride. Next week in the run up to the Cheshire Cat I will mostly be taking it easy. On Tuesday I will have a hour or two ride probably incorporating some over/unders, Thursday maybe an hour easy ride/turbo and then it's rest until Sunday.

My Stats

Wednesday 14.8 miles, 1 hr, Av Speed - guess...
Thursday 14.72 miles, 1 hr, Av speed - work it out...

Wednesday, 17 March 2010

New Toy Part 4

It's now time to decide upon the groupset. I'm a bit of a Shimano fan simply because I have Shimano on my Focus and I do like it. I also have Campagnolo stuff on my turbo/commuting bike, an 8 speed steel Graham Weigh with old Mirage that's ok but slow to change compared to my Shimano equipped bike. I have nothing against Campag in fact I do like them aesthetically those campag shifter are really nice and small and the fact that the cables are hidden is an added bonus. But the groupset that I decided upon is the 2010 Ultegra with hidden cables.



Stay tuned for the groupset build folks....