Not just one
Or two
So who do you think will win this year? I am hoping for a wee columbian smile at the top step.
Tag: cycling
I want to do events like this ….
This type of racing is taking off in the good old trump of ASS
Would be good to do something like this in UK (race event not the buffoon poiliticians like trump and Boris)
Friday bike poster: vogue
Whilst politics has definitely made the world taste sour today – darn that Brexit….. This poster mag cover gives me a glimmer of cheer
Wednesday night Riding
As I am working full time on this TV show it means daytime weekday rides aren’t happening so I have gotten into the habit of Wednesday Night Rides, Thursday and Friday a.m. swims and thursday pm 5-a-side footie. Then as much as i can cram into the other days of the weekend or nights.
So tonight out on the canal to Dumbarton and took a detour up the Kilpatrick hills
there are some seriously steep hills – this one makes me use the bottom of my 1×11 SRAM gears – that 50chainring to 36tooth large cassette ….
i am not sure the mapping on Strava is accurate – it feels like a steady 18-20% hill – that false flat before the very steep isn’t there – it is just all steep.
Went over the back to the reservoir – its over flint forestry road then suddenly the rear tyre felt softer. Sidewall had a slight tear and sealant was oozing out. Luckily with a shake it sealed again and I put some more air into the tyre.
And then retraced my route. Pretty impressed with this bike and abilities so far. Sonder Camino ti gravel bike ….
Running Dynamo hub driving USE Exposure Revo light – trying to link up battery recharge with the port out but not sure it works – more experimentation required.
and the view looking down from the top of the wee hill is very pretty too
Monday bike Style: Rie Coffee Racer
Rie’s “Super Coffee Bike Tourer” came to be when she decided to tour Europe, after her friend Mortimer from Keirin Berlin urged her to do so. Rie decided she wanted to attend various bike events, make new friends and pour coffee from her bike, something she had been doing since 2010 at her job while working for Circles and Sim Works in Nagoya from a singlespeed city bike. This trip however, would require something more capable, so she contacted Hunter Cycles and began to plan for her trip. RADAVIST.com
Monday bike style: yellow descender
Not sure glasses in the teeth are strictly velomenati – but the attitude is more than enough to compensate …..
Friday bike poster: morning cardio
Like me this morning
Monday Bike Style: Her Plug
never heard of the tyres either ….
Monday bike style: his and hers
I hope it’s not a race as I think she has a hidden motor
Spotted: weekend lies ahead
Waiting for the London train to get in at Glasgow where his friend was joining him to get another train into the highlands for 3 long days in the saddle.
5 Ferries Spring
This weekend seem to go past quite quickly. Saturday morning I was up early to get the first train from Glasgow down to the ferry at Ardrossan.
Getting tickets i was advised that I MAY NOT get on the ferry it was that full. I hurried to join the queue going onto the ferry and I was greeted by possibly 60 to 70 other cyclists also enjoying the good weather we’ve been having and planning either a circuit of Arran or a loop of some sort.
As I strap my bike to the side of the hold I have a tap on the shoulder to turn round to see my friend stuart who is dragging some friends around on the charity ride – he was also doing the five ferry challenge.
I did this ride last September at that time I was on my steel Mercian touring bike this time I had my Ti bride with me Lynskey Cooper – today was going to be quicker
First off I wasn’t sure if it would make the 2nd ferry which leaves from the Lochranza and goes across to the Argyll peninsula 11:50am so I bomb off head down I arrived with time to kill as ferry is only 12:05. Had a chance to see a campervan a large Winnebago type trying to exit the ferry and scraping half of the tail off on the ramp.
Stuart and the rest of his colleagues had caught up at this time so we all joined the 2nd ferry together. On the other side I noticed that one of his colleagues had his saddle about 3 inches too low – hideous leg angle and I was worried about the knee pain that he was sure to have a week later so I just had to adjust his saddle for him. We then proceeded to catch up the rest who were a stint up the road.
The weather was pretty incredible (for Scotland at least) 9-15C – it seemed to be a type S europe enjoy for most of the year but for us it was rare I stayed with the group for all of the ferries and all the chat. Fore some uphills and sections I would occasionally shoot off ahead just to burn off some steam or to stay warm.
Sad it is over
By the time I got back to Glasgow it was evening but what a great day out on the bike.
Things you remember – cyclist weekly
This made me chuckle – even though I am on the young end
Cyclists of a certain age may remember the good old days, when cycling was a real sport and bikes were bikes, etc
1. Checking your post-ride stats meant looking at the mechanical odometer down by your front fork drop-out. Or by how much your legs hurt.
2. It was totally okay to wear a shiny cycle jersey that included every colour and pattern known to the human race, and some that weren’t.
3. Carbon was the stuff Han Solo was frozen in, not what your frame was made of.
4. You knew exactly what people meant when they said “I were right about that saddle though5. Your posh mate had a Merckx bike, but most people couldn’t pronounce it.
6. Clip-on aero bars were the height of aerodynamic technology.
7. You spent a while deciding whether to make the switch from clips and straps to new-fangled clipless pedals.
8. Your sports nutrition consisted of jelly babies and jam sandwiches (white bread, naturally).
9. Your helmet – if you owned one – had a cloth cover.
10. Brake levers were for brakes, not changing gear.
11. Cycling/Cycling Weekly magazine was the only way you could find out who won what and where.
12. £20 was an insane amount to spend on any item of cycle clothing.
13. You never heard of any positive drug tests. No one took drugs, obviously.
14. A mobile phone consisted of a 10p piece and a wildly optimistic hope that there was a phone box within five miles.
15. Aluminium bikes were for show offs.
16. Specialized, Trek and Cannondale were ‘mountain bike manufacturers’.
Theatre Thursday: Adventure Dispatch
In this episode of The Adventure Dispatch, we head out on an overnight ride with Sarah Swallow through the Humboldt Redwood State Park. Sarah is an expert when it comes to creative route planning, which is why we’re happy that she decided to share her methodology for sub-24-hour overnight riding (S24O). So take notes or just enjoy the scenery and get motivated, because you’re about to learn what happens when you saddle-up, slow down, and take notice of the world around you.
Veloviewer gets better and better (if you use Strava)
VeloViewer has always been able to show you comprehensive views of your past rides and runs but plenty of people had asked to see similar views of routes they are planning to do. Fortunately Strava have just opened up their Routing API so now Veloviewer can display all the routes you have created and allow you to see their full details including the interactive 3D profiles.
Head there NOW …
Here is one example ….
really helps visualize routes and see potential problems (gradients)
What is in a heart beat?
Because your resting heart rate indicates how efficiently your heart pumps blood throughout your body, your pulse rate is a useful tool for gauging your fitness level. Athletes tend to have lower resting heart rates because training programs that build speed, fitness, muscle and endurance also train your heart muscles to pump a higher volume of blood with each heartbeat. Ultimately, it takes fewer heartbeats to power a well-conditioned athlete during intense training as well as during rest.
Now heart rate differs with age and gender. While the normal resting heart rate for adults ranges from 60 to 100 beats per minute, conditioned athletes and other highly fit individuals might have normal resting heart rates of 40 to 60 beats per minute. This indicates a high level of cardiovascular fitness. Gender is another factor in resting heart rate norms because women at various fitness levels tend to have higher pulse rates on average than men of comparable fitness levels. For example, the average resting heart rate of an elite 30-year-old female athlete ranges from 54 to 59 beats per minute, while the resting heart rate for men of the same age and fitness level ranges from 49 to 54, according to the YMCA’s “Y’s Way to Fitness.”
But then people differ … my friend Jim and I are of comparable fitness – he is slightly younger, taller and thinner but his heart rate is way, way higher always when we ride together – yet his breathing gives no indication of a high HR like mine would at that bpm…..
EXAMPLE: Here is a stretch of road we both did recently a few days apart – same time same wattage and we are same weight.
JIM ave HR 165bpm/174bpm max
RICH ave HR 123bpm/133bpm max
As soon as Jim moves his heart rate is 150bpm but mine rarely rises as much although in anaerobic sports like 5 a side football going from still to full sprint it does sometimes hit those high peaks of 180bpm+ (my 100% max)
Although I get slightly worried about my friend’s high HR it also appears that people with a low resting HR (me) can need pacemakers later in life as the heart doesn’t function as well with age. Will need to question my cardiologist pal next time I see him.
The Giro is about to start so get your fantasy squad sorted …
The challenge is on … go here
register a team – it’s free
then enter my new league – lets see how good/bad we can be ….
MY LEAGUE:
League Name: The bike Blog league
League Code: 02090731
My thoughts this year run as Nibali as outright winner … but Vivaldi might give it all this year. So spare 5 min and get your team sorted. Past experience has shown me that the longer I spend choosing the worse my results.
Monday bike style: if he says it then do it
Friday bike poster: bars
Small details – big picture
Whack it – not the best way to hit the boards
Last Lap of the 1958 Tour de France Original caption: Editor’s notes: Paris, July 19, 1958. 45th “Tour de France” (Brussels-Paris). Dramatic fall of the French rider Andre Darrigade (who’d already won 5 laps) on the Parc des Princes track, at the arrival of the 24th and last lap disputed between Dijon and Paris. He slams into a track official who was too close to the track.
But the accident pictured above was severe. On 19 July 1958 the Tour finished at the Parc des Princes in western Paris. The 70-year-old sécrétaire-général of the stadium, Constant Wouters ran across the grass in the centre of the ground to prevent photographers encroaching on the track. The journalists hid the riders and Wouters from each other and Darrigade rode into Wouters as he stepped on to the track. Darrigade was lifted from his bike and turned round and Wouters thrown into the air. Both fell heavily and were taken to hospital.
Wouters was treated at the nearby Boucicaut medical centre but died on 31 July.
Darrigade cracked his skull and broke ribs. He was able to return before the end of the meeting to take a lap of honour.
Stepping up the miles
I have been doing more miles on the bike this year than i normally do
I am nearly 1000km up on where i was at this time last year. I also have been a bit more focused on riding rather than my other loves of kitesurfing, swimming and running.
The end result is that I am doing between 1 and 2 100km rides a week and they are beginning to feel easy.
This morning I headed west into a 15mph wind on a gravel towpath and then around an exposed headland with nary a thought about the wind. Sure I felt it but i just thought ‘more resistance then’ which I think is a positive.
It wasnt the hilliest route but even after 80km I was tootling along then came home to discover i had knocked off an impressive 56 Strava trophies – most of them PR’s for sections as well as a mysterious top 10 placing and all this with an average Heart Rate of 121bpm (in my fat burn / low cardio zone)
So then i thought i really should be cycling either quicker or longer or BOTH. So my next challenge …….
There comes a time for most road riders and this includes me, where you focus on the 100-mile (160.93km) target. This can be in the shape of a sportive, club ride or a personal challenge, alone or with a group.
For some, 100 miles is no big deal, just something they do every Sunday. For others it can be the single biggest physical challenge they will ever undertake on a bike. For me it is something I have never done but feel that i am nearly ready to do it. The precursor to this is the eTape Caledonia in a fortnight, an 82 mile ride sportive done at a much higher pace with no stopping.
From Cycling Weekly – Many cyclists, however, fall somewhere between the two and may already be comfortable with 50-60 mile rides but are eyeing the triple-figured milestone for their next achievement.
Just how big is the jump from 60 to 100 miles? How will you know if it’ll be a cakewalk or a frustrating grovel ending in a miserable train journey back home?
Let’s take a look at the factors that come into play with the extended mileage and see how best to prepare for 100 miles so you can undertake that distance with a realistic chance of it being an enjoyable and achievable target.
We’ve split it up into five sections, which we think need to be nailed in order to smash the 100-mile barrier. So let’s start with the biggie: training.
1 – Train!
The physical aspect of training is usually the most common focus for people with a new goal or challenge, and many folks will think that riding as much as possible in the two weeks leading up to the big ride is sufficient. This isn’t the best approach though, and what we need to do is ‘train smarter’.
This doesn’t mean we are striving for marginal gains like the GB squad; it means that we should be looking to maximise our training so that we are doing the right things at the right times.
If you are regularly riding 50-60 miles then that is already a great start; you could probably get through a century ride without too much bother, although you could be far better prepared if you have gradually increased your riding time and distance on your training rides.
Remember, to do the 100, you don’t need to be training by doing 100 miles all the time — 75-80 per cent is ample preparation without adding excessive volume.
- Your physical training should take into account the following points:
Specificity: Is your 100-mile ride going to be hilly? Then ride hills on your 60-milers! Some riders really struggle on the climbs. If you are one of them then make sure you are addressing them in your training. In many cases, 100 flat miles can seem very easy and very different when compared to a hilly 60 or 70.- Saddle time: Try and focus more on the time in the saddle without stopping, rather than miles covered on your training rides. Try riding at a lower intensity and see if you can stick it out for longer. If your average speed over three hours is 15mph, do you think you can hold it for over six hours? If you can comfortably ride your bike for 4-4.5 hours, then you are in a good place to think about the century.
- Rest: This is so important. Include active recovery in your training weeks and make sure you are resting properly. Keep the legs turning in the week leading up to the big ride, but don’t do anything that will make you excessively tired.
2 – Effort levels
Whether you are riding an individual pursuit over 4km or a whole Grand Tour, pacing your effort will be of maximum importance.
For 100 miles, you will want to make sure you don’t use up all your energy too early and struggle badly in the last third of the ride. You can use a simple speedometer to gauge an average speed which you know you are comfortable with, or a heart rate monitor to keep around a particular BPM, or even old-fashioned perceived exertion — simply going by feel.
>>> Build your strength and big gear efforts
However you pace yourself, it’s a good idea to also have a psychological pacing strategy, such as waypoints you think you should be at during particular times. For example: “I should be at the sharp climb at 40 miles in 150 minutes.” You can adjust your effort to ensure that you avoid blowing up too early, but that you also aren’t dawdling unnecessarily and missing out on a faster time.
3 – Getting in the zone
We all know how powerful the mind can be, and how it can affect performance both positively and negatively. If you are riding 100 miles alone, the mind can be a helpful ally, or a destructive pest. We want to enjoy our ride, so learning during training how to disassociate ourselves from feelings of discomfort is a useful skill.
Try to focus on other things, like the scenery, your pedalling technique, or holding an aerodynamic position. The small ‘process goals’ of each waypoint within your pacing strategy will also help to break down the ride in your head into more manageable sections.
Remember, no matter how demoralising the weather, the hills or the headwinds might be, think about how amazing you will feel at the end of the ride, and always look ahead, up the road to where things will be changing.
4 – Fuelling
How you approach your nutrition both before and during the ride can be the difference between a great performance and a trip to A&E.
How you refuel afterwards can also be a factor, which will have a huge influence on your general health and your future riding plans.
Nutrition tips
Before: The day before your 100-miler needs to be seriously considered — this is where the ride actually starts. You may have heard of ‘carb loading’ but the simplest advice here is to make sure you take on a healthy, balanced meal with fresh vegetables and low glycaemic index carbs. It’s also worth considering a bowl of cereal two hours before bed as a booster.Leave off the alcohol or fizzy pop, and drink plenty of water. In the morning, go for the cereal and fruit, and drink at least 500ml of water before you set out.
During: Avoid taking on a whole bunch of energy gels; these are mostly designed to help riders through the last few demanding kilometres of a road race.
You might want to take along something with caffeine and sugar just in case, but don’t be tempted to break into this unless you are getting really fatigued and have already covered a good distance. All you really need is adequate carbohydrate to fuel from. An average sized cereal bar of about 30 grams for every 45-60 minutes of riding is ideal. Take along some bananas too.
Don’t forget to keep eating! A critical stumbling point for many riders is the inability to fuel while riding, so make sure you are able to take a drink from a bottle whenever you need to.
When drinking, tilt the bottle up and to the side to avoid tilting your head (so you can still look where you’re going) and keep your food to hand in jersey pockets. You will need around 500ml of water per hour (more if it’s very hot and you are losing it through sweat). And to help replenish the lost minerals, your second bottle should contain a small amount of an additive which contains electrolytes. Go for the powders that are aimed at hydration rather than energy. Don’t try anything you haven’t already used and are happy with — the big ride isn’t the one for experimenting with nutrition and hydration.
>>> Six steps for healthier eating
After: Your muscles need glycogen now, so this is the time for fruit juice or a purpose made recovery shake. Get those sugars in within 20 minutes —even ‘bad’ sugars like fizzy drinks and sweets (in moderation) can help at this point. Remember to keep hydrating and sit down to a decent meal containing some good protein within about an hour.
5 – Bike fit
When you are on the bike for several hours, little imperfections in position or fit can evolve into very major issues. If you have any niggles or particular localised discomfort during your normal rides, then it pays to get these seen to before the century ride.
A professional bike-fit can improve comfort and performance, while reducing fatigue and the risk of injury. It’s not just how the bike fits you though — how you fit yourself to the bike also matters.
What we are talking about here is your ability to hold your position, your pedalling efficiency and flexibility.
>>> Cleats explained: how to set them up correctly
Check out the pros with their slightly bent elbows and stable upper body, their flat backs and aerodynamic positions. OK, you might not be able to emulate them immediately, but you will probably be able to improve your current position with a few tweaks and off-bike exercises and stretches.
Get advice from a physio if needed, and make sure that you don’t attempt the big ride without properly testing new positions or bike parts beforehand.
Read more at http://www.cyclingweekly.co.uk/fitness/training/five-invaluable-tips-to-help-you-step-up-from-riding-60-to-100-miles-170890#h3Z75lQPY2WLY6f9.99
Kite*Surf*Bike*Rambling 