Thanks…

Thank you all for reading my blog and for the support & encouragement. You have aided me greatly by keeping me motivated over the last few months. I always new that if I took my foot off the gas then I would have serious explaining to do to YOU…. So many thanks.

If you have enjoyed reading about my exploits but have not yet posted a comment it would be great if you would click on the “COMMENTS” link immediately below and say hello…

So: What Next…

It’s now a few days later and I am enjoying a some days off the bike, if only to rest a little, and give my knee (now identified as suffering from IT Band Friction Syndrome) some healing time. However, I’m looking forward to getting back out on the bike again soon, I’ve ordered some club kit and you’ll see me heading out for Sunday morning club runs.

I had thought that once I completed the Etape I would be hanging up by cycling shoes and looking for a fresh challenge. But no. In undertaking this quest I have ‘found’ cycling. I have thoroughly enjoyed, not only the big day in the Pyrenees, but my journey to get there and am looking forward to continuing with my cycling.

So, what next, I’d like to do another alpine cyclosportive next year. Probably either the L’Etape again (likely to be in the Alpes next year). Or La Marmotte (touted by some as even harder than the Etape!!). My fitness, weight & cycling have come a long way from Jan 1st and it would be great to build from here. Onwards & upwards and all that…

Foix-Loudenvielle: The Pros give it a go…

Want to watch the pros give it ago...

Come on Rasmassen, Contador et al. Let’s see what you can do. You try beating 10hrs…

Showing Live:
Eurosport [10:30-17:00]

Or catch Highlights:
ITV4 [19:00] & Eurosport [21:00]

L’Etape: The Story…

Dawn…

4.45am. The alarm goes off. It's ridiculously early. Our plan had been to get down to the start line early to establish a place at the front of our starting pen (the rear-most pen!) and thus leave 2000+ sacrificial victims between us and the much-feared broomwagon.

We intended to leave Chateau du Benac for the 8km descent into Foix at 5.20am, which would mean arriving at the start line at approx 5.40am, a good 50 minutes before the closure of the pre-race admission.

Fortunately, flexibility is the hallmark of all good plans. There were two main factors that called for an immediate change. We had certainly not counted on it being pitch-black outside at 5.20am, which would have made the unlit roads a little difficult to navigate... Secondly, we had underestimated the amount of nervous last-minute kit-checking that we would indulge in. Suffice to say that at 6am, rather than merrily being at the front of the pen, we were still pumping our tyres in the garage in Benac. Leaving a few minutes after that meant 20 minutes of racing down to town to ensure we get to the pens before they closed! Not ideal, but somehow we still managed to squeeze ahead of at least 500 even lazier riders.

Race start…

The minutes ticked nervously by until the 7am start. On the tannoy, system the commentator counted down the last few seconds. Cinq, quatre, trois, deux, un... The race klaxon sounded, and we were... going absolutely nowhere. It takes sometime to get 7,000+ riders rolling, but that is of little consolation on the day, and we eventually crossed the start line some 20 minutes later – knowing the broom wagon was due to start a further 20 minutes later. At least we were on our way, which was more than you could say of the guy we saw fixing a puncture 100 yards before the start line.

At last we were rolling. The excitement of getting underway was reflected by my heartrate which was fluctuating substantially and in a manner unconnected to the effort I was putting in. At this point we were just cruising along flattish roads with good protection from a large peloton yet my heart rate was 165 – well over my lactate (or any other sensible) threshold. What would it be when the road started to go upwards… Added to my fears about my knee holding up for the distance, I had plenty to worry about.

The first 20km of the race was a gently undulating leg-loosener for what was to come. It was great to be amongst a fast pack of riders on closed roads swooping through French villages with the locals standing on the roadside cheering us on. Knee and strange heartrate aside, the real concern was the broomwagon. The race organisers had broken down the minimum time needed to avoid elimination into various stages, which we had summarised onto a small note taped to the handlebars. For the first stage, we knew that the 20km had to completed in 40 minutes: an average of 30km/hr.

Although we put in a reasonable effort over that stage, we didn't go flat out as we wanted to keep our powder dry for later in the day. Finishing the first section in 44 minutes meant the broomwagon had gained 4 minutes on us.

Col de Port…

And already we had arrived at the first of the five mountains of the day: the Col de Port, a Category 2 climb.

[Climbs are categorised from 4 (least difficult) to 1 (most difficult) based on their difficulty, based upon their steepness and length. A further category, called Hors Catégorie (beyond category) is formed by mountains even more difficult than those of the first category!!]

Spurred on by the threat of being forced to bus part of the way to Loudenvielle, we tackled the Col de Port with greater vigour. It was always likely to be the easiest climb of the day, although it was still substantially longer than the only other mountains that we had ever ridden (the Dragon Ride’s Bwlch or Rhigos). The broomwagon was scheduled to take an 1hr 12 mins, which meant that when we crested the summit in 48 minutes, not only did we boost our confidence, but rebuilt our margin over the broomwagon. One climb down, four to go. I might just do this.

From the summit of the Col du Port it was time for the first descent of the day. This descent was also the longest, a brake-melting 39km of almost unbroken downhill. It is difficult to describe the feeling of exhilaration that accompanied all five descents in the race: the speed, the views stretching down to the valley floors, swinging round hairpin turns that had taken an age to climb on the other side of the mountain.

It is fair to say that the exhilaration was occasionally tinged with moments of fear, or at least caution. Two days before the race, at the Chateau Benac, the elite rider staying with us had told us of his friend who was recce-ing the first two climbs and descents the previous day, until hitting a stone at great speed on the descent, he punctured both tyres, crashed and broke his leg in several places. On the first descent I passed a rider who had obviously come to grief only seconds before, lying motionless, being attended by a motorcycle saftety officer, with what appeared to be a broken arm.

For us, exhilaration won the day, and leaving concern behind, we pushed on. At the bottom of the Col the road rises for a few hundred metres through a small town and then it follows the river and it’s downhill all the way to St. Girons. The heart rate’s dropped into the 120’s and it’s time to stretch the legs a little. We see a long peloton of what must be a hundred riders snaking downhill in single file. We bridge the gap and join the back taking a few with us, pause briefly and then push on, working our way up the line until we reach the outskirts of St. Girons. I completed the 39km descent in 68 minutes, which was a further 10 minutes quicker than the time allowed by the broomwagon. It was the last time that I worried about the broomwagon all day.

The feed station was carnage. People and bikes everywhere. We scooted under some tape and up the back of the food tables. That’s better. Right, quick, grab some food and plenty of water. I’ve not drunk enough. My schedule said 3 bottles by now – I’ve only just finished my second. I fill up 3 bottles for the next leg, scoff half a banana, and a bag of apricots and we’re off…

Dist: 70.0k. Ride Time: 2:33:53. Av Spd 27.3kph
“BroomTime”: 3 hrs 10 mins.

Portet d’Aspet & Col du Mente…

My knee has stiffened after the long descent and the quick stop. At the feed station I had applied some more ibuprofen gel and taken a couple more pills. I upped my cadence and tried to spin away the pain – wincing through the next 30,000 pedal strokes was unlikely to be sustainable – I found that if I could keep the cadence above a hundred or so then pain subsided. That’ll have to do for now.

The road from St. Girons is, unlike most of this course, pretty flat. This offers the chance to form up and work together as a group. I say work together, but, really mean do a little to help while making the most of opportunities to sit on someone else’s wheel. A few cyclists with egotistical thighs come to the front and power the line towards the mountains. And they aren’t far away now.

The road started to climb gently at first, it almost looks and feels flat, but the pace drops a little. And then we get to the village of St. Lary, the road bears right and rears up and the climb proper starts. The ascent of the Cold de Portet d’Aspet is regarded as an 18km climb, however whilst the first 12k are tame, the final 6k are more strenuous with gradients nearing 10% in places. I keep glancing down at my trip computer to help get me through the ascent. With 5k to go I’ve got just “two box hills” to get to the top. Then “one box hill”. Then we hit the switch backs. 2.4k to go. Dig deep. It’s fifteen minutes from here to the top and the feed station. Just before the summit we pass a big yellow race sign: just 100k to go…

At the summit we pause for a quick ‘comfort break’ and to put on the gilet. The early weather has yet to reach the forecasted 31/32 degrees. Cloud cover has been protecting us but this has started to burn off and it’s beginning to get much warmer…

The challenge of the Portet d'Aspet isn't the just climb, but also the descent. In the 1995 Fabio Casartelli fatally crashed here and with the road dropping away at as much as 17% it's easy to see why. The descent swoops through shady woods as we reach the fastest speed of the day so far. After only 4.3k and 7 minutes its sharp left and we start climbing again past the Col de Menté 11.7k signpost.

The Col de Menté is an epic climb having featured in numerous Tour de France’s. And it is not just because of its beauty – the average gradient is 8.1% and there are several long stretches of over 9%. I change down a gear only to find that there are none left. This is going to be a grind. Looking up the valley I can see what’s to be done – a series of sharp switch-backs snaking up to the right. It’s now a little after midday, the sun is at its highest and the cloud cover is a distant memory. The heat and 100+km under the belt so far have started taking its toll. The road is now littered with people ‘crashed-out’ by the side of the road, against the rock walls or under trees making the most of any bit of shade available. There are plenty of others walking – not able to turn over even their lowest gear in this heat. We slowed, but we don’t stop. In this heat I’ve not had a problem getting the liquid down. I finish off a bottle mid-way up the Mente, reach for the last one to find it empty. Hmmm. I’ve finished them all already and I have another 20 odd minutes to go. I’m working hard now, the heart rate is in the high 150’s but I can see the final few hairpins. But there are still 2k more to go, through the forest to the summit. The locals line the road, clapping us, cheering and urging us on. “Allez, allez, cinq cent metres…”. And there is the feed station. Three down, just two to go…

The last feed had been in a spacious supermarket car park. This is just buy the side of the road at the top of the col - there are riders and bike everywhere. We jostle towards the table but there’s now way through. I hold the bikes, MM goes for supplies. He’s back with six bottles of water. Hands them to me and goes back for another six. After running out on the last climb I’m taking on all I can. I fill all four of my bottles, that’s 3 litres and 3 kilos but I have a feeling I’ll be needing them in the next few hours. We grab some food and put on the gilet & arm warmers. The knee has not been bothering me too badly over the last section, the flat was a good opportunity to warm it up and keep it moving. It ached a little on the climbs but with my strategy of getting out of the saddle every 250 yards or so to stretch it a little and change my body position the aches had not been to acute. More ibuprofen pills & gel and it’s time to set off again.

Dist: 47.7k. Ride Time: 2:34:39. Av Spd 18.5kph
“BroomTime”: 3 hrs 05 mins.

Port de Bales…

The descent of the Col de Mente is fast. After a few turns the road is pretty straight with just a few twists to keep you honest. I’m averaging a little over 48kph down here (30mph) and eating up the 24 miles from here to the biggest challenge in this year’s Etape, the Category 1, twenty kilometre climb of the Port de Bales.

Between us and the Bales is some flat open road and a cross wind. A group is forming and we jump on the back. The wind causes the line of riders to echelon across the road protected from the wind. A strong rider moves forward up the outside of the line and follow, when the peloton splits into two after a roundabout we are able to get into the front group and keep the momentum going.

But soon the pace is slowing, as we’ve started climbing again. We go through the village of Mauléon, turn sharply right and were onto the start of the climb up the Bales. The first 5km follow the river up the valley and, to be honest, this is all too easy. This is not what Hors Categorie climbs are made of. The Bales is 19.2km long with an average gradient of 6.2% but this is a harsh misrepresentation, these early kilometres are between 2-4% and they just store the pain up for later allowing the latter stages of the climb to reach 9%, 10% & more.

Each kilometre of the Port de Bales is marked with a sign showing the distance to the summit and the gradient of the next kilometre. The first seven signposts, all between 3 & 6% are behind us, we now turn left and up the forest road. I’m already in my bottom gear, the road steepens and I just have to allow my cadence to rise. My knee pain is still there, but its at the back of my mind now, its my heart, lungs & thighs that have started to ask for mercy.

Its 2pm and the day is at its hottest. The tarmac is melting, there are patches that feel like treacle as we drive onwards and upwards. The side of the road is littered with riders seeking respite from the sun and the slope. Filling their water bottles and taking ten to allow there heart rate to drop below anaerobic thresholds.

I’ve read the reviews and know that once I get to the “rock gates” the view will open up and I’ll be able to see the summit and the easier last 3k to the top. I’m not at the gates yet, but I’m using that thought to push me on. The next three signposts are all 10%. We’re crawling along now, barely above 8kph, but still making progress. I hear the gates before I see them, well, not the gates but the brass band that is playing us through the rock bluff.

Just over one “box hill” to go to the summit, but this is much steeper and harder than any ascent of box hill. The 19.6km climb had taken us an hour and 44 minutes of what is best described as steady progress, but we’d reached the top and the feed station. This feed stop was certainly no efficient grab & run. I stocked up on water, apricots and ate a couple of orange segments. The knee is now a constant ache on the climbs but I’m managing the pain as best I can and I’m now sure that I won’t let the knee come between me and a finishers medal. Yet another dose of pills and gel. I clean some of the tar and gravel off my tyres and could not delay things any longer, its time to do the final section…

Dist: 43.9k. Ride Time: 2:33:55. Av Spd 17.1kph
“BroomTime”: 3 hrs 40 mins.

Col de Peyresourde…

As I clip back into my pedals for hopefully the last time and the next descent I glance at my cycle computer – the time is 15:15. We’ve been going for 8 hours & 15 minutes. The elimination schedule allows us an hour & twenty five minutes to get home from here. I’ve never published any ‘goal time’, just that I wanted to finish. However, secretly I had always thought that ten hours was a time I would love to better. That meant that we had 20 minutes “in-hand” if we were to scrape in under ten hours. I told MM, knowing that on the surface he would be disinterested, but that subconsciously it would motivate him.

The descent of the Port de Bales is long and fast; all hairpins at the top and then sweeping turns through villages on the lower slopes. If I wasn’t concentrating so hard I’d be whooping with delight – lose focus for a split second and I’ll follow the guy in front of me that has just failed to break sufficiently for the left-hand hairpin and gone straight on into a field – two turns before and there would have been no field to run off into… Sixteen km was dispatched in a little over 25 minutes – we’d made up a further four minutes and now had 24 minutes in-hand.

Turning off the Bales the climb of the Col de Peyresourde starts immediately – I knew that from the top it was pretty much downhill all the way to the finish and all that was needed to be done was to get over this 9.7km hill, but the tank was now pretty much drained.

In my mental preparation for this event I had never really dwelt much on the Peyresourde. My thought process was that the first two (category 2) climbs would be fine, being something like what I had crested in Wales. That the Mente and the Port de Bales would be very tough but that I could conquer them. And that the Col de Peyresourde would take care of itself. Having got this far, I was confident that I would do what it takes to get over this category 1 climb.

Someone with a sick sense of humour had rigged up a radar speed checker on the early part the climb – 7kpm flashed up – it felt like we were going backwards.

This climb is relentless – the gradient is a fairly constant 7% to 9% with very little respite – and proved to be the toughest point in the race, and was, basically, an hour of pure suffering. The road to the top stretches up the valley in front of you and with 6k to go you can see the col and the task ahead. Eventually there was just 3k to go, then two… I wanted this over, I dug deep and pushed on, putting my all into the last three switchbacks that lead to the top. I checked the watch again, and saw it flick past 17:00. The climb had been scheduled to take 36 minutes at elimination pace, I’d put everything into this, but at this late stage it had cost me 56 minutes. I now had just 19 minutes to descend the last 11k to the finish if I was to beat the 10 hour mark. No time to hang about, put on a gilet or anything else…

The descent from the Col de Peyresourde is beautiful, and with just one major turn, it’s fast. Someone rips past me, I change up and gave chase. 60kph, 65kph, I’ve never been this fast, 70kph… There’s just 3k to go, the road flattens and then there’s sting in the tail, a sharp little rise, change down, out of the saddle and push hard ‘til we’re over the top over the ridge. I can see the lake, and at the other end Loudenvielle. I am in the drops, pushing for home. We cross the line together, arms aloft. I feel my emotions grip me. It’s a mixture of elation and relief. I’ve aimed for this moment for a year, trained for it for the last eight months and in a little under ten hours I’ve finally done it.

Dist: 36.3k. Ride Time: 1:38:23. Av Spd 22.1kph

“BroomTime”: 1 hrs 25 mins.

The End…

If you had told me that 2,600+ (38+%) wouldn’t make it to the finish, what with my 8005 starting number, I would have been more than a little concerned that I would be one of the folk arriving in Loudenvielle in the broom wagon. So to have made it in under 10 hours, under my own steam, up those mountains and in that heat is immensely satisfying.

This was the toughest ten hours of my life… But it was also one of the most enjoyable and rewarding things I have done. I think I’d like to be back again next year for more…

L’Etape: The Stats…

Bib: 8005
Category: B (M30-39)
Time: 09h 54' 42"

8,500 entered. 7,000+ started. However, just 4,357 finished.
That’s 2,643+ (>38%) that didn’t make it.

Overall Position: 2,087th / 4,357 finishers.
Cat B (Male 30-39): 655th / 1,107 Cat. B finishers.

Category B (M30-39) Standards:
Gold: <7:21> Achieved by 27 / 1,107 Cat B finishers.
Silver: <8:26> Achieved by 140 / 1,107.
Bronze: <12:00> Achieved by 940 / 1,107.

So, of the 1,107 Cat. B finishers: 2.4% achieved Gold, 12.6% achieved Silver, and the remaining 84.9% finishers achieved Bronze.

Elapsed Time: 9:54:42 = 21.2 kph.
Ride Time: 9:20:50 = 20.0 kph.
Max Speed: 70.0 kph.
Av HR: 145. Max HR: 171.
Av Cad: 77. Max Cad: 124.
Ascent: 4,000m+.
Energy: 7,633 KCals.

L'Etape: The Pictures...

Chateau de Benac...


The drive to Loudenvielle let us see what was install for the following day...

Nerves at the start...

Mayhem at the first feed station...

Climbing...

Descending at speed...

Looking back down the Cold de Mente...

Taking a breather at the top of the Port du Bales...

The Finish...

Job done...

Made it to Loudenvielle. Approx time 9:58. Exhausted but elated. More to come...

Sunday: 9 hours to go...

So, today has revealed the following:

Loudenvielle is a long way away - the drive from Foix took 2.5 hrs. The question I am now asking myself is why would anybody drive 2.5 hrs, get a coach back, just so they could cycle back again the next day...

Have I mentioned the weather? Well today is hotter still (31 deg C). I'm guessing tomorrow isn't going to be any cooler...

Been to the pasta party, consumed electrolyte & energy drinks all day - it's official - the carbs are now fully loaded! All that's left to do is go and ride...

This is my last post before the... the... the E-word. I've really enjoyed the journey so far - I look forward seeing you all on the other side...

Saturday: Nous Sommes En Fete...

Salut. Today is the 14th, which is of course Bastille Day so we are all en fete. Oh how it makes me laugh when the local youths start lobbing bangers in the street...

So, here's what we've learned today...

The weather is still hot. In fact it's got even hotter. Yup 30+. And what I do know is that it riding in this heat is hard work.

Been out on the bike - managed to scope the opening 10k. A slight uphill drag, but not too bad. Which is good, given what's to come.

In total this afternoons spin was 66.7km, taking 2hrs 50 [23.5kph, 135 Av HR, 2062 KCals]. The idea was to ensure that the bike is working as expected and to loosen up the legs after 12hrs in the car. What I wasn't expecting was to stir up some latent leg pains. With 200k to ride on Monday this is less than ideal. Stretching and ibruprofen are going to be the order of the day for the next 36hrs.

I do however now know every nook and cranny of Foix and the surrounding area - as we spent a couple of hours touring any shop that could conceivably have a Nokia or Pentax charger. None did. MM's phone and camera remain powerless (he assures me the camera is actually still got juice for 1 photo - which had better be a good one !!!

Friday: Bon Soir...

After 4 hours sleep (courtesy of a ferry sleeper seat) and 605 miles driving (9hrs 45 mins) we are finally in Foix.

Here's what we know so far...

The weather is fantastic - sunny, 29 degrees and barely a cloud in the sky. Our host has informed is that there is hotter weather still to come.

Our accommodation, the Chateau de Benac, is a beautiful 17th century chateau, and certainly far exceeds the Bridgend Travelodge...

The ride from Chateau de Benac to the start on Monday is just 8km. And it's all downhill !!!

There appears to be a ridiculously high count of shaven headed men in Foix - cyclists must be in town.

Worryingly all the bikes I have yet spied have been extreme carbon machines - making my humble steed look like an old shopper...

Foix is a very pretty rural town. One thing going for it is the pizza being served by the start line in the central square (as we speak!). What's not so great is the fact that every which way you look the hills rear up in a menacingly steep manner.

Tonight: 'ere we go….

And so, it's time to head to France...

Tonight it’s the Portsmouth – Le Havre overnight ferry. Tomorrow the 600 mile drive to Foix.

As Manchester United manager Sir Alex Ferguson, first coined, it’s now “squeaky-bum time"…

Monday: Empathise…

Further to my time schedule post (below) if you would like to empathise (or just have a good laugh at my expense) with the self-inflicted suffering that I decided to endure then click on these links and read the Rapha review.

These are the four sections of the race neatly divide by the feed stations (and my forecast times for each section)…

Foix to St Girons: 07:00–09:32

Portet D’Aspet and Col de Mente: 09:32–13:55

Port de Bales: 13:55–17:35

Col du Peyresourde: 17:35–19:00

Monday: Time Schedule…

If you want to follow my forecast progress for Monday then here goes…

You will note that my time schedule is based upon that of the ‘broom wagon’. That is NOT because I am expecting to spend the most part of the race sitting on the back seat of the bus, but more so, that I know the schedule that I NEED to stay ahead of…

So, I start at 7am (6am UK time) and, one way or the other, should be in Loudenvielle by 7pm (6pm UK)…

Weather: Hot Hot Hot...

It looks like the weather is going to be pretty warm. It beats rain, but is certainly not a good thing. As Heat means just one thing. Suffering.

The temp is forecasted for a sweltering 39 degrees Celsius on Sunday !!! Fortunately, it supposed to drop off to just 33 deg C for Monday….

[For those of you staying in the UK the weather will be warm but a little cloudy]



On the plus side is the wind – predicted to be an 8mph East South Easterly wind. This means that it will pretty much a following wind. Result.

Update: 1 week...

Weight: 12st 10.6. BMI: 25.6. Body Fat: 18.9%. Body Water: 55.9%.
Wk 02 Training: Hours: 7:22. Bike: 155.0k. Work: 4,867 KCal.

7 days to go. Wow. And I’m off to France in just three days. Scary.

Weight… Down a little (1.2lbs). Now that I am tapering my training I have been trying to make sure that I don’t over indulge on the food front. Tomato & basil soup is back on as order of the day for my lunch. Object for this week is stability. Start cautiously and end with a flurry of carbs… I can see an onset of pasta fatigue…

Training… Not a big week – just over 7 hours. The highlight was the Sunday club run – just over four hours at a decent pace – and my last long ride before the big day. I have just 3 sessions left all of approx 1.5 hours – a gym session, a Richmond Park session and “spin out the legs after a day in the car” session, once I get out to the Pyrenees. I hope I’ve done enough, well, it’s too late to do any more, so, that means it must be too late to worry…

Seven: The week ahead…

Just 7 days to go, here is what I’m up to…

Monday:
Rest Day

Tuesday:
Workout – Gym & Spin (approx 1.5 hrs)

Wednesday:
Rest Day

Thursday:
Ride – 3 laps Richmond Park (approx 1.5 hrs)
We’re off – Overnight ferry from Portsmouth to Le Havre

Friday:
Driving – Le Havre to Foix (approx 590 miles / 9.5 hrs)

Sat:
Ride – Spin out the legs around Foix (approx 1.5 hrs)
Register – Into the riders’ village to register, pick up timing chip and soak up the atmosphere.

Sun:
Car – Drive the car to the finish and get the coach back.
Rest – Chill out in Foix, perhaps watch stage 8 to Tignes, and then carbo-load at the riders “pasta party”
Sleep – Gotta get an early night. Big day tomorrow…

Mon:
Wake – Early…Then breakfast. Ride the 5 miles to the start. Hopefully get a good position at the front of our pen. Then wait…
7am – Here we go…

January to July: The Stats…

Over the last six months I have been pretty focussed on preparing for the Etape. And now a week today and I will be doing it. Here is a summary of the last six months in numbers…

Weight:
January: 15st 11.0 lbs [ 100.2 kg; 31.5 BMI; 29.1% body fat ]
July: 12st 10.6 lbs [ 81.0 kg; 25.4 BMI; 18.9% body fat ]
Lost: 42.4 lbs (19.2 kg). 1.6 lbs/wk.


Training:
Bike: 4,816 km

Bike: 185 hrs 16 mins
Gym: 59 hrs 43 mins
Total Hrs: 245 hrs (Av. 9:04 hrs/wk)
Work: 180,079 KCals

Hopefully, the net result of all this is that I can ride my bike fast enough and for long enough to make it to Loudenvielle...

Performance Enhancers 3: The Superman...

In an effort to make up some more time and reduce the chance of the broom wagon sweeping me up I've been looking at methods of increasing my speed on the descents/flats...

Le Tour: Stage 1…

Robbie McEwen bounced back from a late crash to win the first full stage of the Tour de France after an enthralling bunch sprint in Canterbury.

The Australian looked out of contention with three miles left, but somehow snaked through the peloton to prevail.

Briton David Millar led a breakaway for much of the day, and was rewarded with the King of the Mountains jersey but he ran out of steam with 50km left. Fellow Brit Mark Cavendish, hit by bike troubles, was 2'45" behind the pack. Hopes were high that his T-Mobile team would set the 22-year-old Isle of Man rider up for a shot at a memorable home stage victory. But Cavendish encountered technical problems late on and was forced to change bikes, putting him out of the picture.

Fabian Cancellara held onto the overall leader's yellow jersey following his prologue win, while Millar jumped up to third in those standings after landing time bonuses on the road.

But the day belonged to McEwen, who also claimed the green jersey after holding off key rivals Thor Hushovd and Tom Boonen in the sprint.

Millar was rewarded for his aggressive cycling with the polka dot jersey, becoming the first Brit since Robert Millar in 1986 to lead the climbers' standings.

Stage One: London-Canterbury (203km):
001. Robbie McEwen (Predictor-Lotto).4:39:01
002. Thor Hushovd (Credit Agricole).......+0
003. Tom Boonen (Quickstep-Innergetic)....+0
004. Sebastien Chavanel (Francaise Jeux)..+0
005. Romain Feillu (Agritubel)............+0
Selected others:
042. Geraint Thomas (Barloworld)..........+0
064. David Millar (Saunier Duval).........+0
086. Bradley Wiggins (Cofidis)............+0
143. Charles Wegelius (Liquigas)..........+0
186. Mark Cavendish (T-Mobile).........+2:45

General classification (Yellow) after Stage 1:
001. Fabian Cancellara (Team CSC)....4:47:51
002. Andreas Kloden (Astana).............+13
003. David Millar (Saunier Duval)........+21
004. George Hincapie (Discovery Channel).+23
005. Bradley Wiggins (Cofidis)...........+23
Selected others:
043. Geraint Thomas (Barloworld).........+47
089. Charles Wegelius (Liquigas).........+56
185. Mark Cavendish (T-Mobile).........+3:37

Points (Green Jersey):
1 Robbie McEwen (Predictor-Lotto).....35 pts
2 Thor Hushovd (Crédit Agricole)......30
3 Tom Boonen (BQuickstep-Innergetic)..26

Mountains classification (Polkadot Jersey):
1 David Millar (Saunier Duval).........5 pts
2 Stéphane Augé (Cofidis)..............5
3 Freddy Bichot (Agritubel)............3

Young rider classification (White Jersey)
1 Vladimir Gusev (Discovery Channel).4:48:16
2 Thomas Dekker (Rabobank)...............+06
3 Benoît Vaugrenard (Française d Jeux)...+07

Le Tour: Prologue...

World time trial champion Fabian Cancellara stormed to victory in the Tour de France prologue in front of massive crowds in central London.



The Swiss, 26, was the only man inside nine minutes, clocking eight minutes and 50 seconds. Andreas Kloden was second, George Hincapie third, a fraction of a second ahead of Bradley Wiggins, who was the first Briton to finish. David Millar finished just outside the top 10 on a scenic 7.9km (five mile) course from Whitehall to The Mall.

Every rider got a huge ovation from up to a million spectators lining the route. But the loudest cheers were reserved for the British Tour quintet of Wiggins, Millar, Mark Cavendish, Gerraint Thomas and Charlie Wegelius.

However, none of them could match the extraordinary pace of Cancellara, who finished 13 seconds clear of Kloden, one of the overall classification favourites.

Result and overall classification (7.9km):
01. Fabian Cancellara (Team CSC)............8:50
02. Andreas Kloeden (Astana).................+13
03. George Hincapie (Discovery Channel)......+23
04. Bradley Wiggins (Cofidis)................+23
05. Vladimir Gusev (Discovery Channel).......+25
06. Vladimir Karpets (Caisse d'Epargne)......+26
07. Alexandre Vinokourov (Astana)............+30
08. Thomas Dekker (Rabobank).................+31
09. Manuel Quinziato (Liquigas)..............+32
10. Benoit Vaugrenard (Francaise des Jeux)...+32

Update: 2 wks...

Weight: 12st 12.8. BMI: 25.6. Body Fat: 18.9%. Body Water: 55.9%.
Wk 03 Training: Hours: 9:08. Bike: 232.0k. Work: 6,266 KCal.

Just 2 week to go. Wow.

Weight… Up a smidgen (0.4lbs). With my propensity to put on weight if I take my foot off the training ‘gas’ I need to be very careful in the last fortnight. I certainly want to be 12 stone something… And that’s when I arrive on the start line, after I having completed a few days of carbo-loading. Exactly. Soup for lunch. Gotta watch the weight!!

Training… What a terrible week’s training. Mon > Rest day. Tue > None. Wed > None. Thur > None. Fri > None. See where this was going… Downhill. Fast.

Now the excuses (of sorts). Tuesday & Wednesday – I was a little bit busy and a little bit lazy. Thursday – Oh dear. Mentally all prepared for an afternoon ride. Until I burnt my hand on the soup saucepan and spent the rest if the day icing it. (Cycling with one hand in a bucket of icy water is not recommended). Friday – Tickets to the Twenty20 cricket (England v W.I.) Some decent bowling (oh mi god, how fast do they sling it down !!!) and a good batting display, particularly by Owais Shah saw England home.

That left the weekend to try and recover some sort of training routine to my couch-potato lifestyle. The weather forecast was wet. The wife took a look at the window and said it would be fine. An hour later I’m cycling through the London suburbs to get to the hills of Surrey and of course it’s teeming down with rain. Then MM has a puncture – it takes sixteen minutes to change it (in the rain). We’re off. But not for long. MM’s second puncture – this time just eleven minutes to change it (yup, it’s still raining). Now were making progress. When my rear wheel decides to go sideways and I’m sliding across the tarmac. It is one of those days. Fortunately the rest of the day was incident free. Perhaps due to the fact I had now lost all confidence in my tyres to grip wet tarmac. This meant slowing for corners and heavy on the brakes on descents. It was all a bit passive. So we headed for a monster hill – regarded as the toughest in the Surrey Hills – Horse Block Hollow. The drag is approx 3k long, but it’s the last kilometre that hurts – it averages 11.4% and max’s out at an eye watering 21%. Taken at pace this’ll have your heart beating through your chest and your thighs screaming for mercy. Just what was needed – 11minutes of fury made my heart rate soar to 177bpm. Now we just had to cycle the 50km home…

Sunday – I had a lunch appointment. Tough. Just means an early start. Met up with a couple of other Kingston Wheelers looking for an early hilly ride. You could say they put me through my paces as we once again hit the up and down stuff of the Surrey Hills. A little over 4hrs ride time fitted in before lunch. That’s more like it.

So, after four pathetic days I managed to fit in 9 hours over the weekend. Better.

A fortnight today and I’ll be in the Pyrenees doing the Etape – trying to increase the distance between me and the broom wagon!! It really isn’t long now – most of the training is behind me and I am now officially starting my taper proper. Although a look at the graph (below) might well make people conclude that maybe I started it last week. So, this coming week, the plan is for a few hard sessions at the start of the week, rest later in the week and then the club run on Sunday for my last long outing before the alps.

Foix: Le Start…

The start procedure / map has now been released. Please remember that given I’m No. 8005 of 8500 riders it is a little concerning to think that 8,000+ riders might start in front of me with just 495 between me and the broom wagon. If you have seen the classic Spielberg movie “Duel” (1971) you’ll be able to empathise with my nightmares of the high revving broom wagon in my ‘rear-view’ mirror...

However, I am hoping that the map illustrates that I'll be starting in the 6001-8500 pen (the blue section on the map below). And, if I can get to the start early I might just be able to get to the front of this pen. Result. N.B. Note to self – must remember to pack tent…

Preview: Le Tour…

I’ve been writing for the last six months all about the build up to my big day – a stage of the Tour de France. So it seems only right that I pay homage to the big one and to the guys that are going to be racing for 21 days & 2000+ miles. It all kicks off this weekend so here is a little info to get you in the mood.

Le Tour

Running from Saturday 7th July to Sunday 29th July, the 94th Tour de France will cover a total distance of 3,550 kilometres and will be made up of:

- 1 prologue / time-trial;
- 2 individual time-trials;
- 1 medium mountain stage;
- 1 medium mountain stage;
- 6 mountain stages; and
- 2 rest days.

No..Type...Start - Finish.....................KM
00. Prolog.Londres.............................8
01. Flat...Londres - Canterbury..............203
02. Flat...Dunkerque - Gand..................169
03. Flat...Waregem - Compiègne...............237
04. Flat...Villers-Cotterêts - Joigny........193
05. Mount..Chablis - Autun...................183
06. Flat...Semur-en-Auxois - Bourg-en-Bresse.200
07. Mount..Bourg-en-Bresse - Grand-Bornand...198
08. Mount..Grand-Bornand - Tignes............165
09. Mount..Val d'Isère - Briançcon...........160
10. Flat...Tallard - Marseille...............230
11. Flat...Marseille - Montpellier...........183
12. Mount..Montpellier - Castres.............179
13. TT.....Albi...............................54
14. Mount..Mazamet - Plateau de Beille.......197
15. Mount..Foix - Loudenvielle...............196
16. Mount..Orthez - Gourette-Col d'Aubisque..219
17. Flat...Pau - Castelsarrasin..............189
18. Flat...Cahors - Angoulême................211
19. TT.....Cognac - Angoulême.................55
20. Flat...Marcoussis - Paris................146

Finally, I'd like to wish the best of luck to all the riders taking part. And, in particular to the Brits: Mark Cavendish (T mobile), David Millar (Saunier Duval), Bradley Wiggins (Cofidis), Geraint Thomas (Barloworld) and Charlie Wegelius (Liquigas) - to be confirmed.

Preview: Etape…

Check out: Rapha's Etape Review

This is a must read – they've just returned from a reconnaissance of the route, and reckon it's the most beautiful route they can remember, but it's also the hardest, requiring better fitness and preparation than ever – this is a fantastic account of what the 8,500 riders will have to endure in just two weeks today...

Part 1: Foix to St Girons

0-70km. Climbing 12km. Total vertical gain 900m.

Part 2: The Portet D’Aspet and the Mente

70-118km. Climbing 13km. Total vertical gain 1418m.

Part 3: The Port de Bales

118 -162km. Climbing 19.2km. Total vertical gain 1275m.

Part 4: Col du Peyresourde

162 -196km. Climbing 9.8km. Total vertical gain 790m.

Warning: Slippery When Wet…

Perhaps “slippery when we” should have been written in bold of my new “race” tyres: Michelin Pro 2 Race

Which supposedly offer:
Responsive performance
Highly resistant to punctures
Optimal balance of grip and rolling resistance

The ultra-lightweight Pro² Race features a supple casing for responsiveness and remarkable performance. It’s essential equipment if you’re serious about training or racing. It has the lowest rolling resistance of any racing tire, along with outstanding tread life.

Yup, I had my first “off” on Saturday. Was on the route out of London through Chessington to Epsom on a stretch of new road that has multiple roundabouts (Horton Lane) and all was looking good for a long day in the saddle, when, one second I was on the way round the roundabout, the next and I was sliding across the greasy tarmac. My tyres had decided that traction was overrated.

Fortunately, I was able to pick myself up and shake myself off. A survey of the damage has highlighted a few new scratches on the bike and some scarring on the rear mech (which also now needs a fine tune to help it find the low gears). And me, well I took the brunt of the fall on my hip and elbow, and now have some road rash and bruising.

The new Pro² Race tyres are now off the bike – At least for the time being – largely as I have had a loss of confidence in them. Well, the stats are 1 for 1: Ridden: Once; Fallen: Once. Not what I’d call the “optimal balance of grip”.

So for the time being I’m now riding: Michelin Krylion Carbon's




Which I hope will live up to its pledge “And it delivers superb grip on dry or wet roads”

When we eventually see a little summer weather I may well give the Pro² Race a second chance. We'll see...

Update: 3 wks...

Weight: 12st 11.4. BMI: 25.2. Body Fat: 18.8%. Body Water: 55.9%.
Wk 04 Training: Hours: 12:57. Bike: 280.2k. Work: 9,209 KCal.

Weight… Down 0.2lbs. Steady as she goes. Similar to last week really – I am in a weight zone that I am comfortable with for the Etape and am prioritising strength, form & recovery over further weightloss. Of course, I wouldn’t mind losing another pound or two…

Training… Just 13 hours, 5 short of my targeted 18 hours. I opted for a change in strategy this week, largely as a result of my poor performance at Highclere two weeks ago where I did too many miles/hours in few days preceding the ride. So, decided to have a slightly lighter week this week. And felt much better for it.

This week, however, its go, go, go… I’ve decided to reduce my taper from three weeks to two weeks. No real science, just feels like the way forward. So, this means that this week, that was going to be my first week of taper, is now going to be my last week of hard work. A beasting it is then… There’s going to be hard sessions & long sessions. And long hard sessions. Something like 18 hours. Then 12hrs next week. And 6hrs in the final week.

It really isn’t long now.

Review: Dragon Ride…

The forecast for Sunday was wet, wet, wet. Eight hours of cycling in driving rain was not an appealing prospect and on another day I wouldn’t have made the journey down the M4 to Wales. However, there are only three weeks to go before I have to cope with 200k in the Pyrenees and as yet I have never cycled 200k, or even cycled up a mountain. It had to be done.

So we headed down to Bridgend on Saturday evening. Checked into our Travelodge and headed out for a hearty supper. Only we got sidetracked by Ocean’s 13 meaning that our carbo-loading supper was popcorn & Doritos. Not exactly sure if that is textbook? Many thanks to Bridgend Travelodge for a good night’s sleep – of course this was nothing to do with the room or mattress just the lack of a crying baby. Bliss.

The following morning the rain was teaming down as we drove to the multi-storey car park at the start line. However, by the time we had unloaded the car & got ourselves ready it had started to brighten. When we rolled across the start line 15 minutes in a group of a hundred-or-so (setting off in two minute intervals) the rain had ceased.

The first few kilometres rolled out through Bridgend and all was going swimmingly in the middle of the bunch until traffic lights turning red meant half the group disappeared off up the road as we waited at the lights. Having learnt from previous sportives we knew that taking long pulls on the front or riding without a group this early in the ride was a recipe for ‘bonking’ later in the ride and we opted to throttle back and let a group form. And that is what happened, pretty soon a few stronger riders came through, and we jumped on the back.

As can be seen from the profile the first climb (Bwlch) comes pretty early into the event. This was a monster of a climb (please remember I live on the flood plains of London and sometimes get to ride the “hills” of Surrey). The Bwlch is circa 18 km / 11 miles long. The first 12k are fairly gentle, averaging 2-3% with a few steeper bits and a few short dips. It was at this point, before the climb proper starts that the first feed station was sited. We had decided in advance to give this a miss as we were just over 35k / 1 hour into the event. So it was onwards and upwards… This is where the climb started to ramp up a little – 7km at an average of 5% with some steeper sections. It was incredibly scenic, but felt like it just went on, and on, and on. However, whilst it was tough, I felt like I coped OK. My stats for this section are 6.9k in 25:01 at 16.5kph with an average heart rate of 157 and an average cadence of 82.

The decent of the Bwlch is fantastic; Firstly, it was nice to no longer be climbing, Secondly, it was a first real go at a mountain style descent, long & fast (60kph). What wasn’t so welcoming was that the descent of the Bwlch is followed so closely by the next climb – the Rhigos). Initially 3k at 1% through the town and then up into the hills for 6k at 5+%. The Rhigos is also an incredibly scenic climb and quite a challenge, but by now my legs were well warmed up and the ascent felt steady (stats for this climb are 6.7k in 23:36 at 17.0kph with an average heart rate of 154 and an average cadence of 84). Two big climbs down…

Next up was the third major climb of the day – yup, that’s three mayor climbs with very little respite in between – this time though, a little more gentle, with 12km of ascent at 3%. However, more of a concern now was the fact that I was all out of drink. Having dismissed the first feed station I was now rather in need of the second. It finally arrived after 103km and 3hrs 47. The feed station was packed. The food had run out, the queues for the energy drink were 20-or-so deep. Fortunately, I had sufficient food and energy drink mix in my pockets so filled the bottles with water, added my mix and we were off.

The section to the next feed station was just 29.2km and largely downhill and was completed in just over the hour without too much drama. Fortunately by now the riders were more spread across the route and the feedstation was a little less hectic. More water was taken on board together with a banana and some local welsh cake.

It was about now that a fellow rider pointed out that my rear wheel had buckled and was not in a good shape. This didn’t seem to be slowing me up too much, but, I was a more than a little concerned about whether the wheel would hold up and the prospect of having an off on a 60kph descent wasn’t something that I wanted to experience. I asked MM to stick behind me on the descents and to keep an eye on my rear wheel. Pretty soon there were other issues to worry about, namely the second ascent of the Bwlch. The only positive to climbing this thing a second time was the fact that I had already conquered it earlier in the day and therefore new that I could get over the top. Once again we opted to miss the feed station and push on. If anything the second climb was easier – as I knew that this was the last major hurdle to cross before the finish. This time round stats for this section were 6.7k in 26:04 at 15.4kph with an average heart rate of 151 and an average cadence of 75. The climbing was completed and pretty much all was left was 23km of descending to the finish. Job done.

My stats:

Dist: 193.5 km.
Elapsed Time: 7:18:07 = 26.5 kph.
Ride Time: 7:06:41 = 27.2 kph.
Max Speed: 61.7 kph.
Av HR: 143. Max HR: 167.
Av Cad: 87. Max Cad: 118.
Ascent: 2,800m.
Energy: 5,262 KCals.

And how this compares with the previous sportives…

Dragon = 193.5km with 2800m ascent (14.5m/km). Speed = 27.2.
Highclere = 187.8km with 2528m ascent (13.5m/km). Speed = 29.0.
Chiltern = 156.9km with 2625m ascent (16.7m/km). Speed = 27.3.
SWRC = 139.1km with 1783m ascent (12.8m/km). Speed = 26.4.

Peformance Enhancers: Part 2…

So I’m 140k into the 200k Dragon Ride when another rider pulls up along side and says ”your wheel’s had it hasn’t it…” You what??? I look down to see a heavily buckled rear wheel. Not just a little bit off-true, but full-on wibbly wobbly. Unbeknown to me it must have got out of kilter somewhere on the ride. This left me with a little bit of an issue. I still had the small matter of the second climb up the Bwlch and, more worryingly, the 60kph (37mph) 20k descent the other side... No real option other than to continue and hope that the wheel didn’t collapse at an inopportune moment. Somewhat unnerving.

I think the wheel is pretty much toast. I may just about be able to resuscitate it enough to use it on the turbo, but this wheel is unlikely to ever see the open roads again. RIP.

Luckily however, last week I ordered myself a pair of ‘Italian racing’ wheels… Some Fulcrum Racing 3’s no less… These should arrive anytime in the next day or two and should be lighter, stiffer and more responsive than my current wheels (pre-buckle and certainly post-buckle). In short, should be better at climbing, descending and generally cycling fast. Good, good & triply good.

Of course, these lovely wheels need a new set of boots – so, I shall no longer be riding on my winter/training tyres (Conti Gator Skins) – these wheels deserve a lighter tyre with lower rolling resistance – Michelin Pro2 Race tyres it is then…

Update: Fuelling Strategy…

Two weeks ago I brought you my fuelling strategy. This weekend, prior to the Dragon Ride I decided made a snap decision to review the policy and make it less “energy product based”. In short, while the strategy works in terms of numbers (kilocalories and grams of carbs), I felt it could be improved in terms of taste.

So, firstly, out goes at least one energy bar – to be replaced by a Kipling/McVities butter flapjack – a vast improvement, I took a bite into it on the ride and it actually tasted good! Praise that cannot be applied to the energy bars. Secondly, a couple of packets of Sports Beans (from the makers of Jelly Beans) – they pack a similar punch to an energy gel, yet taste like sweeties!! – have been introduced instead of a couple of gels. And finally, Nuun – electrolyte replacement tablets – are now being added to my drinks to help avoid cramps.

Results: June…

Postponed. I had intended doing my final benchmarking time trials this week. However, as detailed above in this weeks training review decided that I would fair better at the Dragon Ride if I was somewhat rested.

So, I will do my TT’ing in the next fortnight: On the bike – 3 laps of Richmond Park and an ascent of Box Hill; On the Ergo – 2,000m & 5,000m erg sessions.

Update: 4 wks...

Weight: 12st 11.6. BMI: 25.6. Body Fat: 18.8%. Body Water: 55.9%.
Wk 05 Training: Hours: 15:45. Bike: 381.7k. Work: 10,322 KCal.

Weight… Up 2.4 lbs. Fine. I think that my fellow blogger, Mark, got it about right when he pointed out that after a long ride I might well have lost 4 lbs/2kg in glycogen/water from my legs, and that my weight may well creep back up as these reserves are replaced. I think that is what happened as a sneaky mid-week weight check saw the scales touch 13st !!

Anyhow, I am now at 12-12 and happy, my Tanita is showing that my muscle mass improved during the week whilst my body fat % has dropped further (see chart). I am also looking more at the bigger picture – I feel that I’m in a weight zone (12-8 to 12-13) that I would be comfortable doing the Etape.

And weight is not the ‘be all and end all’. It would be foolish at this stage for me to compromise my recovery for the sake of an extra pound-or-so. Hence I am focusing on matching my nutrition needs with my training output (see below).



Training… What a week. Have exceeded all weeks before it in terms of total hours, hours on the bike, kilometres and KCals expended. A couple of rest days at the start of the week to get over Highclere and then four hard days of training. Thursday & Friday’s sessions were spent in the Surrey Hills seeking out climbs. Saturday was in the gym/spinning. Sunday was the biggun’. Kingston Wheelers club run, then lunch, then a further 70k in the late afternoon (total 181km / 6:45). Included in this final ride was an ascent of ‘Horseblock Hollow’ whi8ch is a bit of a beast – 114m ascent in 1.00km. Gradient = 11.4% av. & 21% max.

This week is a reversal of last week. The week will be front-loaded and the sessions will be short & sweet to allow rest before the Dragon Ride…

Photos: Highclere Castle...

And, er, that's me in the white...



Thanks to DGS Cycling Photography for taking all the photos at the event.

Preview: Dragon Ride…

The Dragon Ride sportive is a circular, 200km cycle challenge ride over the hills and valleys of South Wales (with approximately 2800m of ascent). The event is designed for experienced cyclists; the event takes place three weeks before the Tour of France Etape participation ride; why not use the DRAGON RIDE as training for the Etape.

The 2007 route includes two ascents of the Bwlch mountain road, with subsequent increase in distance to 200km (Gran Fondo).

The route takes in two classic UK category 1 climbs as used in the past on the Tour of Britain. The ride winds its way along the former mining valleys of South Wales, (Afan, Rhondda Neath and Ogmore) and takes in a loop into the heart of the stunning Brecon Beacons National Park.

Furthermore, there are 2300 riders entered in this event so there will be lots of large groups. And with a couple of long climbs this event will be the most Etape like of those that I have undertaken to date. This is my dress rehearsal.

Required: Performance Enhancers…

I think that we have now got to the point where ‘every little helps…’ As such I have decided that it is necessary to add some performance enhancers into my diet. With three weeks of certainlyy the most exertion that I have ever undertaken (16+hrs/week) I need to be able to recover fully between sessions. So, to help my recovery I have decided to opt for the following ‘supplements’:

For Goodness Shakes:


In theory, these provide all the materials that the body needs to rebuild after exercise...
(and they taste pretty good)

Nocte:

Nocte - The night time drink for athletes - the theory is that one of these before bedtime helps to provide high quality sleep and overnight recovery...

(suprisingly however, there is nothing on label about nocte's ability to compete with a crying baby)

Weightloss: The effect of…

Estimates suggest that saving one kilogram of bike weight will save you approx 45 seconds on a climb like Alpe d'Huez, which works out at 41 seconds per 1,000 metres of ascent per kilogram. On this basis, over the course of the Etape (4,400m climbing), this could result in a saving of 3 minutes/kg. So, my weight loss of 20kg should result in a saving of 60 minutes. Excellent.

And that is just in terms of weight lost from the bike, weight loss from the rider has an even greater benefit – as this lost body fat no longer competes with your muscles for oxygen (something I am assured is in very short supply on a Pyrenean ascent). Doubly excellent.

Update: 5 wks...

Weight: 12st 9.2. BMI: 25.2. Body Fat: 19.9%. Body Water: 54.9%.
Wk 06 Training: Hours: 13:01. Bike: 305.5k. Work: 9,881 KCal.

Weight… Wow. Lost 3.4lbs. Not sure how. I think that 2 of those pounds were probably shed yesterday. I guess that this is feasible (?) given that yesterday I did 6+ hours riding at an average HR 145 [Zone 3: Aerobic – Improves cardio strength, burns highest total fat] burning over 5000 KCalories...

Back on 30th December I wrote this:
WEIGHT: After a Christmas of over-indulgence I am expecting to weigh in at a scales-busting 15st 11lbs – a body mass index (BMI) of 31.5. Research show that racing cyclists have a BMI range of 21-25. Being a bit more realistic I am going to set myself the target of reaching 25.7 (12st 12lbs).

Well today I weigh 12st 9.2 lbs (BMI 25.2). So, not only have I surpassed my original weight loss goal, but I have now lost 3 stone this year (19.9kg). Delighted. But I reckon there is still some room for further improvement. And remember with a BMI of 25.2 I am still clinically regarded as being obese! So, 0.2 lbs to my revised goal (12st 9 / 80.3kg / 25.2 bmi)) and 2.2lbs to my dream goal (12st7 / 79.4kg / 24.9 bmi).

Training… Not too bad. Spin session, gym workout, turbo session, a long ride & a sportive. The 3 hr ride was done on the Saturday and in retrospect I think this had an impact on the latter parts of yesterday’s sportive. Looking forward – the next few weeks are to be the toughest yet. I feel I need to make further progress in my fitness and the next three weeks is the last chance to do that. Then two weeks of recovery / taper. And then I gotta just do it. With no sportive scheduled this week I am going to do two long rides, several turbo sessions and a few spin classes. A nice mix of longer slower Zone 3 work and higher intensity sessions.

Review: Highclere Castle Sportive...

Great day. Good ride. Great Result. This is a great part of the country and the organisers had picked out a scenic route through some pretty quiet country lanes.

Here are my stats:

Dist: 187.8 km.
Elapsed Time: 6:42:08 = 28.0 kph.
Ride Time: 6:27:55 = 29.0 kph.
Max Speed: 63.9 kph.
Av HR: 145. Max HR: 168.
Av Cad: 91. Max Cad: 127.
Ascent: 2,528m.
Energy: 5,215 KCals.

And how this compares with the previous sportives…
Highclere = 187.8km with 2528m ascent (13.5m/km). Speed = 29.0.
Chiltern = 156.9km with 2625m ascent (16.7m/km). Speed = 27.3.
SWRC = 139.1km with 1783m ascent (12.8m/km). Speed = 26.4.

Leg1: Highclere Castle to Sparsholt
69km, 2:13:12, 31.1 kph, rank 132.

There were 400 riders were entered for the longer 117mile (188k) route so it was buzzing at the start. We were set off at twenty-or-so every couple of minutes and were able to immediately form a group. The pace from the outset was really fast, however, I was feeling good and enjoying being part of a large bunch moving along at speed. And pretty soon we arrived at the first feed station. I eat cake, grabbed a banana for my jersey pocket and filled two bottles with High5. And we were off…

Leg2: Sparsholt to Petersfield
54km, 2:08:01, 25.3 kph, rank 148.

Leaving the feed station it became apparent that feed station had broken up the group that we had been working in. This left a dilemma; wait for a group, or head up the road and wee what happens. The problem with waiting is that it is (i) lost time and (ii) you don’t know when there will be a decent group. So we pushed on. This second section was hillier, tougher & much slower. There seemed to be very few groups so spent much of our time in very small groups or working by ourselves. In the latter stages of the section a group of four guys riding together came through and we stuck with them until the feed station.

Leg3: Petersfield to Highclere Castle
64km, 2:20:53, 27.1kph, rank 62.

I don’t remember much about the third section. I think it was a little flatter, but by now my legs had gone and I was in a dark place... Fortunately we were able to find a group that contained a few stronger riders, and I dug deep to hold their wheel for as long as possible. Shameless – maybe. Necessary – certainly. Finally, we pulled into the Highclere estate and the finish was at last in sight.

Result:
We came home in 6:42:06 which is 6 minutes under the time for the gold standard. Absolutely delighted. My first sportive gold !!



In terms of performance I am really chuffed with this result. Not just achieving the gold standard (remember only managed Bronze at SWRC in May and Silver at The Chiltern 100 a week ago), but also the pace that we achieved. To achieve 28kph and come in 95th out of 379 finishers in very pleasing.

However, I’m disappointed with fading over the last third. I am putting it down to two things: (i) Saturday’s three hour ride. I should have rested and will be making sure that I have proper rest before the Dragon ride & Etape. And (ii) Bonking. In retrospect I think I got the hunger knock after my fuelling strategy went by the wayside. I can’t afford this to happen again.

Review: Fuelling Strategy…

At the moment my strategy is as follows:
Energy Drinks (High5 Xtreme) – 750ml every hour (184KC/46g).
Energy Gels (SIS) – 1 gel every 2 hours (92KC/23g).
Energy Bars (High5) – 1 bar every 2 hours (195KC/45g).
Total = 328KC/80g per hour
Plus ‘normal’ food from the feed stations (bananas, sandwiches, flapjack, etc).



I have tested this over the last two sportives with mixed results. At the Chiltern Hundred, I felt I fuelled well and felt strong (relatively) over the closing miles. However, at Highclere I suffered. In retrospect I didn’t take on enough fuel. This was part naivety and partly due to feeling ‘bloated’. I probably just needed someone to stick me over their shoulder and burp me !!

On a serious note I need to stick with the strategy even if I’m not feeling hungry. You just can’t run an engine without fuel. My polar has me down as burning 5,215 KCals (807KCal per hour) during this event and that means I needed to eat. A lot.

No worries. These sportives are for training and that includes sorting out things like getting on top of what / how much to eat while on the bike. I’ll take this as a lesson learned.

Update: 6 wks...

Weight: 12st 12.6. BMI: 25.7. Body Fat: 19.4%. Body Water: 55.4%.
Wk 07 Training: Hours: 7:55. Bike: 186.3k. Work: 6,327 KCal.

Weight… Great. Back on track. Lost 2.4lbs this week (But just 2lbs over the last errant three weeks). Going to really focus for the last six weeks (see below). Hopefully this will help lose the last few pounds. 1.6lbs to until my original target (12st 11), 3.6 lbs to my revised goal (12st 9) and 5.6lbs to my dream goal (12st7 / 79.4kg / 25.2 bmi).

Almost forgot. I've reached a major milestone for me. Broken through the 13stone barrier. It feels very good to be able say that I weigh "12 stone something". Not been '12 stone something' since I was nineteen (in 1993). Total loss to date (22 wks) = 40 lbs / 2st12 / 18.3kg.



Training… Mixed. Wednesday’s incident meant that I didn’t do my scheduled training hours. However, Sunday’s sportive was a great outing – almost non-stop for 100 miles (ride time of 5:45 versus elapsed time of 5:55 means just 10 mins stopped for feed stations, traffic, etc), at a great pace (27+kph). But, as with my weight, I need to really focus for the last six weeks (see below).



Focus…As alluded to above I am going to ‘up the ante’ for these next & last six weeks. The last three weeks have for a number of reasons been a little wayward. I’m now all out’a time and must apply myself fully for the last six weeks in terms of both training and diet – this should hopefully help sharpen my fitness that extra bit as well as help lose the final few pounds. I feel that if I can look back in six weeks time with six conscientious weeks of training/eating under my belt then I will give myself every chance of attaining my goal. And with all the effort I have committed already I feel I won’t have done myself justice if I can’t give myself that chance.

Mountains… Oh, and I’m getting a little worried about the Pyrenees. I have cycled up hills. But never cycled up a mountain. And I don’t even really like cycling up hills that much!

Uh Oh: What have I gone & done now…

Wednesday night was supposed to just follow the tradition the new dad having a few drinks with his mates in the time honoured “wetting the baby’s head”. It was all going so well. A dozen close friends and a few beers. Then someone had the idea of introducing Jäger Bombs…

Jäger Bomb Recipe
– 1 can Red Bull energy drink
– 1 shot Jägermeister
Pour red bull into a pint glass.
Pour jägermeisterred into a shot glass.

Drop the shot glass into the pint glass.

Chug.

Please bear in mind that I have been pretty much off alcohol since New Year’s eve. So combining 5 or 6 pints of Staropramen with 5 or 6 shots of Jägermeister was always going to be a bad idea…

I wasn’t laughing in the morning when, arising with hangover, I realised that my knee had stiffened up. With help from friends I manage to put the pieces together:

So, I’m returning from the toilets, when… Taking the three steps down to the bar at pace, I tripped… In an attempt to stay upright, I was forced to break into a run… When this failed my run ended up turning into a full dive (superman style) across the floor of the bar... This was much enjoyed by all my friends as well as the table of people at the other end of the bar to whose feet I had body surfed towards.

So I now know I must have landed on my knee, explaining the heavy bruising and why it has stiffened up. Getting like onto the bike certainly isn’t an option and I still have 11 hours training to complete this week (including a 100 miler). I feel an idiot. Can’t stop thinking that it could be something as silly as the Jäger stoping me getting to the startline rather than the broomwagon chasing me to goal.

It’s time for drastic measures. Ice. And Ibroporufen Gel. I rested the knee Thursday and Friday and felt that it was getting better – it was hurting less at least. Then Saturday I decided to test it – so hit Richmond park for a couple of fast laps. No problems. Yet more ice and gel anyway.

I completed my hundred miler on Sunday. However, feel very lucky that the knee recovered in time. All-in-all this wasn’t an experience I much enjoyed. Note to self: Need to wrap myself up in cotton wool for these last six weeks (and that includes no ‘stage-diving’). I’ve done approx 185 hours and 3,500km over the last 5 months. Be silly to jeopardise all that...

Review: Chiltern Hundred...

The Ride:

First of all, it was great to do a sportive without the rain. The previous three have all got progressively wetter and wetter. This one was done in glorious sunshine. Bliss. Well a little on the warm side – but you can’t have everything – and it’s got to be good practice for the likely weather of the Pyrenees in July.

The Chiltern 100 is billed as a romp across some of the toughest terrain in the Chilterns and, with approximately 250ish riders completing either the 100k or the 100 miler, I was hoping for both a good workout but also to experience riding in groups – something that had been lacking on the previous three sportives.

Departing Great Missenden Memorial Hall shortly after 8 o’clock in a group of ten-or-so we had not gone more than 500 metres before we hit Frith Hill – a shortish (c 500m), sharp (c 10%) rise – enough to blow apart the group of ten of us; so our group was now down to just three… We pushed on, got ourselves into a sustainable rhythm and started to make some good progress. Enough so, that 30 minutes later we managed to catch a group of five guys that had started in the wave in front us after they had paused for a mechanical. The group was working well and going along at an ideal pace – just faster than comfortable – but just slower than too tough. And pretty we’d reached the first feeding station…

Then came a frantic couple of minutes as I got my brevet card stamped, filled up with water, emptied energy drinks sachets into my bottles, wolfed down a banana and grabbed a flapjack – all the while looking over my shoulder to make sure the group that I had been in weren’t making a hasty exit out of the feedzone. All turned out fine, the group mounted up and I rolled out the zone firmly in the bunch, still chewing on the last remnants of a nutrigrain bar. In retrospect, I can learn from my feeding experience – previous events have been smaller in nature and as there were very little groups, the feedstations were pretty relaxed. First of all, I need to have my food better organised in my pockets so that if I need some energy drink powder I don’t pull out a gel. Second, it would help if I knew in advance of the feedstation what I want to get out of it (i.e. replace a gel and a bar, fill with water and grab a banana). Third, panic less. And fourth, do it all quicker. Simple. The last sportive involved breaks of 3-5 minutes (in fact at the first two sportives we had a sit down tea & bun in a café & pub respectively), this weekend it was less than 3 minutes, for next weekend I want to be ready in less than two (timing chips will at least eliminate the need to stamp my brevet card).robic the

The group continued on at a good pace – fortunately I was even managing too keep my heart rate in check and staying out of the anaerobic zone for all but the steepest of climbs. However, it was this second stretch that contained the toughest climbs and I needed to work hard to keep with the group. The climb of Whiteleaf Hill (1.2k @ 11%) was pretty tough and certainly very anaerobic, but worse was that there was no time for recovery – the 2k descent (taken at upto 60kph), took just 3 minutes and led straight into the ascent of ‘Wardrobes’ (1.1k @ 9%). Then Bledlow Ridge and then Kingston Wood, the top of which was the location of the next feedstation.
The second feedstation was busier and just as frantic. After over 100k and just shy of 4 hours riding I was starting to feel like there wasn’t much left in the tank – I filled my 4 bottles with energy drink, grabbed some gels, a bar, a banana and headed out with the same group which had now picked up a few more riders and swelled to twenty.

I was now at a point in the ride where I felt like I needed an energy boost, yet really didn’t fancy another gel or energy bar – what I really could have done with was something savoury. Nevertheless I managed to keep on sipping the energy drink and working hard to stay in the bunch. A couple of climbs later though and I started to lose touch with the group. This was combined with MM starting to get cramps in both legs so we sat up and rode steady to get through our ‘moment’. After a couple of steady km we built up the pace again in our push for home and it wasn’t long before were pulling into Great Missenden Memorial Hall (with an elapsed time of a little under 6 hours).

In summary… This was a great event, a thoroughly enjoyable ride and some great training/preparation for July 17th.

The Route:

The Stats:

Dist: 156.9 km.
Elapsed Time: 5:54:58 = 26.5 kph.
Ride Time: 5:44:42 = 27.3 kph.
Max Speed: 66.9 kph.
Av HR: 145. Max HR: 173.
Av Cad: 86. Max Cad: 122.
Ascent: 2,625m.
Energy: 4,632 KCals.

And how does this compare with the last sportive. Well…

Chiltern = 156.9km with 2625m ascent (16.7m/km). Speed = 27.3.
SWRC = 139.1km with 1783m ascent (12.8m/km). Speed = 26.4.

The Profile:

Please note the 20+ significant climbs. Not the Pyrenees, but energy sapping nevertheless...

Preview: Highclere Castle Sportive...

This year’s anti-clockwise 184km/115mile course takes the Victor Ludorum sportive challenge to new levels. Last year the main comment from finishing riders was “ it was impossible to settle into a rhythm”. And the same can be expected this year! It aims to test every facet of your ability to judge pace, endurance and climbing in the beautiful rolling countryside of Hampshire.

The course leaves Highclere Castle grounds via Beacon Hill gate and heads for the steepest climb up Walbury Hill. The course continues along the beautiful Test valley to Stockbridge before the sustained climb over Stockbridge Down. Enjoy the rolling Wolds that follow to the first main control at Sparsholt, Nr Winchester (67km).

The second leg will test your mettle to ride the South Downs. Take advantage of the initial section to Twyford Down. The South Downs approach with a steady climb onto the ridge. Follow the ridge, descend to Droxford, attack the Downs up Old Winchester Hill before descending to East Meon and recovering to the second main control at Stroud, Nr Petersfield. (50km).

The third leg starts with an aggressive double-decker climb over re-opened Stoner Hill and continues to Medstead and across the Candovers to North Waltham. At 100+miles get ready to start the 5km drag climb to Hannington - it’s going to hurt! Highclere is looming but not before White Hill and Watership Down; re-enter Highclere Castle grounds for that grand finale (67km)...

Physique: Tanita Style...

An interesting thing happened last week. I have been rebranded by my scales. Throughout this years ‘journey’ I have been using my Tanita to monitor my Body Composition and the figures have been moving – Weight (15-11 to 12-13), Fat% (29.1% to 19.4%), Water (50.1% to 55.4%), Muscle (10-10 to 9-12) & BMR (2054KC to 1929KC) – except for ‘Physique’. This had remained a constant ‘2’. But last week I became a ‘5’.

You might ask “WHAT IS PHYSIQUE RATING?” Well, Tanita say this:. “As you become more active and reduce the amount of body fat, your physique rating will change accordingly. Even though your weight may not change, your muscle mass and body fat levels may be changing making you healthier and at a lower risk of certain diseases.

Physique
1......Hidden Obese.........Small Frame Obese
2......Obese................Medium Frame Obese
3......Solidly-Built........Large Frame Obese
4......Under-Exercised......Low Muscle & Av. Fat %
5......Standard.............Av. Muscle & Av. Fat %
6......Standard Muscular....High Muscle & Av. Fat %
7......Thin.................Low Muscle & Low Fat
8......Thin & Muscular......Thin & Muscular
9......Very Muscular........Very Muscular

So, I am no longer Obese (the medium frame variety) as I have now graduated to a Standard Physique (with average muscle & average fat %). Now that’s what I call progress.

Update: 7 wks...

Weight: 13st 1.0. BMI: 26.0. Body Fat: 19.9%. Body Water: 55.0%.
Wk 08 Training: Hours: 6:02. Bike: 129.3k. Work: 4,400 KCal.

Weight… OK. Put on 0.6 lbs, but, given my reduced training (below) and increased consumption of snacks this is all-in-all not too bad a result. The consequence of disrupted sleep patterns and the abundance of chocolate and other snacks around the house ate away at my will power and has meant that my diet hasn’t been as sensible as over the last few months. With just 7 weeks to go I really need to keep focused as these last 7 lbs (3kg) will definitely make a difference on the day.

Training… OK. Rested Sunday-Friday. Well when I say rested I guess I mean that I didn’t train as I certainly don’t feel rested! Although I am sure my muscles appreciated a few days off. Saturday managed to get out for a good 5hr ride. The plan is to get back up to speed this week and complete my scheduled 12hrs of training including the Chiltern Hundred on Sunday.

Box Hill… Incorporated Box Hill into my long ride on Saturday. For those not familiar with Box Hill – this is a climb in the Surrey Hills (just south of Leatherhead) up Zig Zag Road (yes – it is actually called that) to the café at the top. See here. Anyway, on Saturday I took it on – TT style – and managed to fair OK. I managed to complete the climb (2.5km @ 7%) in 6:46, knocking almost a minute off my previous best time.

Reckon that Box Hill is good taster for what is to come in the Pyrenees where the climbs are similar in average gradient (if not in length):
– Col de Port – 5.3%
– Col de Portet d’Aspet – 6.9%
– Col de Menté – 8.1%
– Col du Port de Balès – 6.2%
– Col de Peyresourde – 7.8%

Preview: Chiltern Hundred...

The Chiltern Hundred Gran Fondo is an uncompromising road romp across 171km (107 miles) of the toughest and most picturesque terrain in the Chilterns with 2,620 metres of ascent. From Great Missenden the route runs north east through Chesham, Berkhamstead, to Dunstable Downs before heading south west along the Chilterns scarp slope, with the biggest and steepest hills.

The ride amply captures the essence of the Chilterns with fantastic 'Red Kite country', superb scenery, and demanding hills that will be a robust challenge for any club rider. The Gran Fondo route was inspired by and takes in all of the best climbs of the Chiltern Spring Series reliabilty rides and there are plenty of extra climbs thrown in for good measure. By European standards the hills are not big but have demanding gradients of up to 21%.

Don't think that the ride will be easy – the experience from the 2006 pilot was that the frequent climbs are tough, strength and energy sapping and ideal preparation for other sportives. Good pace judgement will be your only friend. Consider yourself warned. To be clear, the Gran Fondo is targeted at the good club rider. Many of the descents are thrilling, full on, and a couple are technical. The nature of the Chilterns means that there are junctions at the bottom of these descents so care and excellent braking are required.

Fuelling: Strategy…

I have been working on my fuelling strategy. The background behind this is the need to consume approx c300 KCals and 60-80g of Carbohydrates every hour for the duration of the Etape. So assuming a ride time of 11hrs – that’s a whopping 3,300 KCals / 660g-880g of Carbs. A good strategy will minimise the weight/bulk of what I have to carry – this is aided by using isotonic gels and drinks which ‘transport’ the ‘fuel’ efficiently, while still allowing it to remain palatable.

At the moment my strategy is as follows:
Energy Drinks (High5 Xtreme) – 750ml every hour (184KC/46g).
Energy Gels (SIS) – 1 gel every 2 hours (92KC/23g).
Energy Bars (High5) – 1 bar every 2 hours (195KC/45g).
Total = 328KC/80g per hour (+’normal’ food from the feed stations)

I will be testing and refining this strategy over the three Sportives in June so that I am happy that I can stomach it during the Etape.

Results: May…

Not managed to test myself on all my targets this month. However, I’m aiming to complete the full suite this month as it is the last (the Etape is now starting to feel very close). Here is what I have been upto in May…

WEIGHT:
Target = 12 st 13 lbs (25.8bmi). Actual = 13 st 1.0 lbs (26.0 bmi).
Weightloss this month has not been just about OK given that I have lost 4.8 lbs in 4 weeks. Time is starting to run out now, however, to get to my 12 st 11 lbs target I have just 4 pounds left to lose. And a pound per week loss should get me to 12 st 8 lbs (79.8kg) which would be a real result.



LONG RIDES:
Target = >160km. Actual long distance = 147.9k.
Target almost met. The 160k assumed that I would ride the HHH. However still managed to complete three 125k+ rides. The total distance was 698km for the month (175km/wk). The weather has not been great and I have only managed to spend 26.5 hrs on the bike over the last 4 weeks. This month I have three sportives coming up – the Chiltern 100 (171k), Highclere Sportive (184k) & Dragon Ride (200k) - so I have ample opportunity to test myself over much longer distances.

SPEED ENDURANCE: 3 Laps Richmond Park
Target = <1:01.
Not had another go at this since I went 1:01:35. Will be putting in laps of RP this month if the weather can sort itself out. Target remains to push hard to break the hour mark.

ERGO:
5k Target = 18:40. 2k Target = 06:55.
Due to some house renovation work – a loft bedroom converted into a bedroom & office – my ergo room was a bit of building site and so I haven’t been on the ergo. It is now up and running once more I will be attacking it this month with vigor – I really keen to go sub7…

HOURS:
Target = approx 52 Hrs. Actual hours = 41:04 = 10:16 Av. Hrs/ Wk.
It was generally a good month on the training hours front – and while I am eleven hours short of my target – ten of these can be attributed to training I missed out on in the last week as a result of the arrival of my son. I am aiming to exceed June’s target of 60hrs (Av. 15hrs/Wk).

EVENTS:
This months target events was either the SWRC May Cyclosportive (157k) OR Hampshire Hilly Hundred (160k). The either / or option was there from the beginning just in case the birth meant that I wasn’t allowed out one Sunday!! And with Tom being born on the day of the HHH, I feel that it is not totally unreasonable that I didn’t make this one… I did manage to complete the SWRC Sportive and achieved the bronze standard (6:14 for 139k)… This was just about OK. Will be targeting Silver in all my June Sportives.

Update: 8 wks...

Weight: 13st 0.4. BMI: 25.96. Body Fat: 19.9%. Body Water: 55.1%.
Wk 09 Training: Hours: 9:43. Bike: 83.5k. Work: 7,116 KCal.

Weight… Had hoped that the long Sunday ride was going to be a big fat burner - but since this was aborted I am a few hours down this week. On the plus side I still lost a little weight – even if it was just 0.2 lbs. Will keep plugging away at my revised ‘pound-a-week’ goal…

Training… A mixed bag. Actual hours of 9:43 versus a target of 16 hrs. The training during the week was excellent. Rested Monday and then 5 solid days of 2ish hrs/day with some good high intensity turbo/spinning sessions. Missing the 160k HHH obviously impacted on the week’s hours. Will use this last week as an ‘adaptation week’ and build from here…

Weight: 7-10…

Nope – not my weight after an extraordinary weeks weightloss! – but that of my new born son & heir – Tom William was born yesterday evening weighing 7 pounds 10 ounces…

I had expected to be bring you a review of the Hampshire Hilly Hundred which I was all set to be on yesterday – for those interested, I hear it was a very successful & enjoyable event – as I had assumed that the baby wouldn’t arrive yesterday. My fuzzy logic behind that being the baby wouldn’t want to start life in daddy’s bad books. Oh well, I am sure it won’t be the last time I change my plans to suit his…

Update: 9 wks...

Weight: 13st 0.6. BMI: 25.99. Body Fat: 20.0%. Body Water: 55.1%.
Wk 11 Training: Hours: 13:16. Bike: 166.1k. Work: 10,080 KCal.

Weight… Lost 2.8lbs in the week. Another really good week. Now just 3.6 lbs to lose to reach my 12 stone 11 target. Reckon that I should be able to get there if I remain focused. Have also reached some more milestones (which are helping keep up the motivation to progress) – I have now lost over 2.5 stone (38.4 lbs) and my BMI has dropped below 26. Just. My goal for this week remains to lose a pound.

Training… Mostly good. My bike went in for a service on Tuesday (routine service, wheel truing and spoke replacements after a coming together on last weeks club run) which meant that most my training hours were in the gym. But it did give me the opportunity to do some high intensity spinning classes. On the hours front I missed my target. Largely because I assumed that Sunday’s sportive would take me a little over six hours when in fact my ‘ride time’ for the day was 5:35. And certainly didn’t have the energy to do another 45 mins on Sunday evening! I’ve a tough week coming up 16 hours culminating in a 100 mile sportive on Sunday.

Review: SWRC May Sportive…

The forecast for yesterday was wet. Come Saturday afternoon when I was going through the “should I / shouldn’t I” debate I managed to convince myself that it wouldn’t be that wet. Well the forecasters didn’t disappoint. It was very wet indeed.

The SWRC sportive offered both a 50 miler and a 90 miler, and although I had always intended doing the longer distance, as I crossed the start line I was still reserving the right to split off at the first checkpoint onto the shorter route.

For this event the riders are dispatched in waves every 3 minutes or so. After just a short run out from Cobham we were into the Surrey lanes and very quickly the group started breakup. It became apparent that there was a faster group getting off the front and we decided to go with it. Oh dear. I’m 5 miles into a 90 miler my heart is beating through my chest, I’m breathing out my arse and I am struggling to stay on the back of the six or so guys powering down these lanes. I guess we should have realised when a few of them were already out of the saddle within 500 metres of the start that these were guys that weren’t going to be going at the same pace as us. Once they had hauled us up to a group from the wave in front of ours we ‘let them go’…

We reached the first checkpoint and feedstation (20 miles) after an hour or so and were feeling good. This was the point that the 50 miler and 90 miler split. The weather was holding out so the decision was made to take on the full distance. And about 10 minutes later the rain started. The next highlight was MM getting a puncture. When cold & wet & fatigued the process of… getting the wheel off, extracting the tube, checking for foreign objects, replacing the tube, getting the tyre back on, pumping it up to pressure and getting the wheel back on took 15 minutes. So we’re just 2 hours into the ride and we’ve been ‘parked up’ for 15 minutes. Less than ideal.

Back on the road, it was pleasing to get moving again, if just to try to warm up. By now there were very few groups about and it was mostly riding in a pack of two. It wasn’t too long before we reached the second checkpoint and had a chance to top up water bottles and take up the marshal’s offer of bananas & cake. Shortly after noon, exactly as the forecasters had forecast, the skies upped the anti and the light rain became a full on downpour.

It was about this point that MM got his second puncture. And an hour later a third puncture. These both took 10-15 minutes to sort.

Leaving the final checkpoint we knew we had just 20 miles to go to the finish. Whilst the rain had now stopped there was one major obstacle in the way – the North Downs – and the short and sharp haul up Combe Bottom. This proved a hard old slog on tired legs but getting over it meant just 5 miles mostly down hill to the finish at Ripley and the reward for getting there was some very welcome tea & cake…

Our arrival at Ripley just before 3:15 pm meant an elapsed time was 6:14 for the 139km – an average speed of just 22.3 kph. Not really up to my expectations and with just 9 weeks to go not really good enough. At this rate I would have been swept up by the broomwagon very early in the day...

If I was to make excuses I would point the finger at the three punctures. Whilst my elapsed time was 6:14 (22.3 kph) my bike computer recorded a ride time as 5:15 (26.4 kph). This hour of non-riding effectively made a huge difference. Other than for punctures the only times we stopped were at the feed stations for a total of approx 15 minutes (say 3x 5 mins). Had we not needed to stop for the punctures we ‘might’ have hopped to finish in 5:30 (25.3 kph). I understand that this is entirely theoretical but it at least identifies the effect the punctures had on performance (and means that I can at least take something from this ride).

If this happened on the big day I would be in real trouble. The initial run from Foix to Saint Girons (68.8km) has a cut of 3:10 (21.7 kph). Having 30 minutes of stoppages would mean just 2:40 to cover the distance at an unrealistic 25.8 kph.

Two things to take away from the day; (i) I need to cycle faster, and (ii) need to be able to change a puncture quicker.

Despite being thoroughly soaked and a little disappointed by my performance this was an enjoyable day in the saddle. Next week I just hope to be a little quicker.

The stats:

Dist: 139.1 km
Elapsed Time: 6:13:58 = 22.3 kph
Ride Time: 5:15:34 = 26.4 kph
Max Speed: 52.1 kph
Av HR: 143. Max HR: 176
Av Cad: 84. Max Cad: 116
Ascent: 1783m
Energy: 4,140 KCals

The route map:

Preview: Hampshire Hilly Hundred...

The Hampshire Hilly Hundred is a UK cyclosportive one-day event – not a race – but a challenge event. That is to say, the course is presented to the rider as a challenge, and then it is for each rider to discover how he or she cope with the course on the day. As with all cyclo-sportive events, this is a long-distance event (100 miles), and the route features some stiff climbs as well as varied surfaces (though no off-road stuff), and enough twists and turns to require good bike handling skills.

The route has been designed to provide a genuine challenge, and at the same time to take you through some classic English countryside. Since the route winds its way over downland, you can expect some testing climbs, with 2390m of climbing/descending. The first miles are downhill of or fairly flat to get the legs nicely loose and warmed up. The stiffest climb is probably the ascent of Watership Down at the northern turn of the course. It looks forbidding from a distance, but it won't have you dismounted and pushing. We've also got a few ‘out of the saddle’, handlebar wrenchers for you on the way back too.

Update: 10 wks...

Weight: 13st 3.4. BMI: 26.4. Body Fat: 20.5%. Body Water: 54.7%.
Wk 11 Training: Hours: 12:01. Bike: 319.1k. Work: 8,367 KCal.

Weight… Lost 2.4lbs in the week. That’s more like it – My diet this week was pretty good with few indulgences and the training load was high. And, what’s more, i managed to exceed my revised goal of a pound a week during May & June.

Training… A good week. Hit my training targets, which was very much a necessity after the last fortnight. Good that I am back on track as this will help to motivate me when I have to do 14, 16 & 18 hrs training in the weeks to come. This week was, however, little end loaded after a couple of motivation (or lack of) enforced rest days – this coming week I am going to do some solid high intensity training sessions at the start of the week and then have a quieter Friday & Saturday to try to aid a strong performance to the weekends Sportive.

Etape: Time Schedule…

The organisers have now published the detailed turn-by-turn time schedule for the Etape.

However, I have summarised it into something more manageable:

This is based upon starting at 7:40 – just in front of the broomwagon – and keeping it at bay for the whole of the ride. But allows no time for food stops or comfort breaks.

The minimum kph is also front loaded – although this is probably a good thing with the latter half being both decidedly more mountainous and being done on very tired legs:

Foix – Saint Girons > 68.8km in 3:10 @ 21.7 kph
Saint Girons – Mauleon Barousse > 73.1km in 4:20 @ 16.9 kph
Mauleon Barousse – Loudenvielle > 56.6km in 3:50 @ 14.8 kph

Etape: Riders List…

The Etape organisers have list of registered entrants over the last few weeks and they have now managed to add me to the list.

So,

The good news is that I am now officially in.

The bad news is that I have been allocated Bib No: 8005. This means that I start in the last pen (8001-8500), behind at least 8,000 of the 8,500 entrants. This is pretty dishearttening. I have always thought that completing the Etape would be incredibly tough but this makes it a lot harder. It’s not my ability to do the mileage that has been causing my angst – despite the fact that I have yet to do the full distance – but more particularly the fear of being swept up by the broomwagon.

For those not in the know the ‘Authorities’ eliminate riders from the race if they fall behind a target schedule. This is done in two ways: (i) a caravan of busses (broomwagons) follow the riders from the start and ‘sweep up’ any riders that fall behind the predetermined schedule (see above) and (ii) there are two ‘Elimination Zones’ (at 70k &132k) where any laggers will be stopped by the Gendarmes. They take your timing chip and point you towards a waiting coach with its giant bike rack for the ride to the finish.

To start with the broomwagon's bumper nudging my rear wheel seems less than ideal...

I think that the climbing is really going to make or break this event for me and the fewer extra pounds that I have to haul up these five mountains the better the chance I have of outrunning the broomwagon… So I am going to focus on my diet for the next ten weeks (there is plenty of opportunities to catch up on the pizza & currys after July 17th) and loose more of the excess pounds that are currently sitting round my midriff and not helping one bit in powering the bike.

Preview: SWRC May Sportive...

Next Sunday I shall be undertaking my next event, the SWRC Annual May Cyclosportive.

This is a 90 miler (157km) ride across the North Downs and down to Amberley in Sussex along a string of country lanes looping back to Cobham.

“The rides are reasonably challenging and some will enjoy the tough climb up Coombe Bottom (tackled by a different route on the outward and return legs) more than others, but all should enjoy the quiet country lanes of Surrey and Sussex.

I’m looking forward to it immensely. My longest ride to date is 129km (80mi) so this is a step up and should be a good challenge.

Update: 11 wks...

Weight: 13st 5.8. BMI: 26.7. Body Fat: 21.5%. Body Water: 54.0%.
Wk 12 Training: Hours: 09:11. Bike: 240.9k. Work: 6,636 KCal.
Wk 13 Training: Hours: 13:13. Bike: 331.6k. Work: 9,762 KCal.

It’s not been a great couple of weeks.

Weight… Lost just 0.2lbs in the last 2 weeks. Not ideal. Anyway, the training is ramping up over the next few weeks and if I keep my food intake under control then I should be OK.

Training… Good. But still no cigar. Two pretty good weeks, what with 22+ hrs, 570+km and 16,000 Kcals. But missed my target hours of 14hrs & 10hrs for wk13 & wk12 respectively. I intend to do a solid week with some quality high intensity training sessions. Will report back next week on how it goes.

Results: April…

Here is how I have done in the last month…

WEIGHT:
Target = 13st 7lbs (26.9bmi). Actual = 13st 5.8lbs (26.7 bmi).
Weightloss this month has not been great. Just 4 lbs in 5 weeks. On the plus side I have 9 pounds left to lose (into single figures !!!!) and 11 weeks to go. So if I can lose a pound per week then it should be fine. This is going to be my revised target – to lose a pound a week during May & June - and these are now plotted on my chart:



LONG RIDES:
Target = >120km. Actual long distance = 128.5k.
Target met. Four metric centuries this month and whole lot of other long rides. The total distance was 1,239km for the month (248km/wk). The weather has been good and I have spend 48+ hrs on the bike over the last 5 weeks. This month I have two sportives coming up, the SWRC May Sportive and the Hampshire Hilly Hundred, which are 144k (90 miles) and 161k (100 miles) respectively, so this will give me a good opportunity to test myself over longer distances.

SPEED ENDURANCE: 3 Laps Richmond Park
Target = <1:02. Actual = <1:01:35.
Elated. This was done a few weeks ago and I have been saving the news up for the monthly roundup! Pleased that my training is making inroads and that my speed endurance is improving. The next target is to push hard to break the hour mark. The ‘Turbo Trainer’ is now up and running and I intend to do some high intensity intervals (such as 2x20 mins) to make further gains.

ERGO:
5k Target = 18:50. 2k Target = 07:00.
The weather has been good and I have not been using the erg. I may have a punt at the 2k this coming month as I would really like to improve on February’s 7:01 and feel I should now be able to go sub7.

HOURS:
Target = approx 54 Hrs. Actual hours = 52:59 = 10:35 Av. Hrs/ Wk.
Last month I declared that I would strive harder to meet my target hours (whilst still ensuring that it all remains quality training). For the first three weeks of this 5 week month I managed to achieve this but for both the last two weeks I have fallen just short, however, it is a big improvement over the previous months and I will look to continue in this light over the next couple of months.

Update: 13 wks...

Weight: 13st 6.0. BMI: 26.8. Body Fat: 21.4%. Body Water: 54.1%.
Wk 14 Training: Hours: 12:00. Bike: 272.6k. Work: 8,802 KCal.

First things first… the Etape is just 3 months today !!!

Weight… Job done (for the week at least). Last week my wish for the week was to get to 13 stone 7 and a BMI in the 26’s. Well, I am now 13-6 and have a BMI of 26.8 (incidentally this is still regarded as being clinically overweight - if you want to see how overweight YOU are then calculate your BMI using the link in the sidebar). What I need to do now is keep plugging away it – I'll get to my target if I make sure I l don’t have a bad week – and to keep chanting my mantra “eat healthy, exercise more…, eat healthy, exercise more…”

I think that the chart shows the progress I am making (and demonstrates last week’s unusual body fat % spike) and what is still left to do…

Training… Good – But no cigar. In fact it was almost all good. The bank holiday Monday meant that I started the week with a 2hr ride and the training continued in a positive vein from there. 12 hours training, 273 km and 8,800 KCals were all new weekly highs. However, the reason there’s no cigar is…

Turbo Training... Last week I publicly pledged the following “I am making a pledge to you that I will get this sorted this week. And I will do a benchmarking piece – 30 minutes at 150HR”. Well, I, urm, kinda run out of time. But before you get all disappointed in me here’s what I have done: (i) I did manage to set up the trainer and (ii) I did manage to do a 20 minute session. And what I haven’t: (i) I didn’t finish reading the instruction manual, and hence, (ii) I didn’t do a 30 minute HR based piece as promised. So, it’s not all bad, the trainer is up and running, I’ve started using it and I can now start to do some quality sessions on it. Oh joy…

Half Down: Half To Go…

If you have been following my trials & tribulations over the last few months you will be pleased to know that we have now passed the half way mark. Taken from the start of the year when this all started in earnest, last Monday (9th April) was the way half point. I thought it might be worth looking back, so here are a few stats for the last 14 weeks:
- 1,732 km on the road (1,077 miles)
- 68 hours 49 minutes 54 seconds on the bike (67%)
- 34 hours 31 minutes 37 seconds of gym time (33%)
- 77,969 KCals burnt (5,569 KCals / wk)
- 30.6 lbs (2 stone 5 lbs or 14kg) lost at 2.2lbs (1kg) / wk
- 26% drop in body fat

And for the next 14 weeks:
- 2,600 km+ (1,600+ miles)…
- 180 hours training…
- 120,000 KCals to burn...
- 11 lbs still to be lost…

Update: 14 wks...

Weight: 13st 8.4. BMI: 27.1. Body Fat: 25.0%. Body Water: 51.9%.
Wk 15 Training: Hours: 10:13. Bike: 231.1k. Work: 7,439 KCal.

Weight… Not bad. Down 1.6 lbs. Not sure what is going on with the body fat% and body water % they seems a bit off. I never trust these readings a quite as much as the Tanita Body Fat Monitor does not measure fat directly – just weight and the electrical resistance (impedance) of the body – the body fat percentage is calculated using an equation based on these and other values such as height, gender and body type. And as I don’t think that I have increased in body fat by 2% in the last week (4 lbs of fat!) I’m not too concerned. Lets see what it has to say next week. Wish list for the coming week: to get to 13 stone 7 (and a BMI in the 26’s).

Training… Good. The weeks target was 10 hours and this was achieved. The good weather and the bank holiday meant that this weeks training was in ideal conditions and was extremely enjoyable. And at 231km (144 miles) on the bike it was my largest week yet. I am enjoying the mileage on the bike and have in the main been exceeding my expected mileage targets:



Next week it’s up to 12 hours…

Turbo Trainer: Tacx Flow (i)…

Hmmm… I have had this a few weeks now. Have tried to set it up. And have failed.

I think it is because I need to use the adjusty-thingy-me-bobs to set it up to correctly fit my wheel size (700x23c / 23-622). Well. I am making a pledge to you that I will get this sorted this week. And I will do a benchmarking piece – 30 minutes at 150HR. Will report back next week.

Thames Turbo Triathlon: Withdrawal…

I had intended to do the Thames Turbo Series of four sprint triathlons that are held on each of the four bank holiday Mondays. However, I went on a short run last week as a bit of preparation and pretty quickly started getting knee pain with every step. This is a recurrence of a knee problem that I first got when I was training for the Marathon a few years ago. I only really entered these triathlons as my training partner is doing them and I though they would be a fun & different training session, however, whilst I do not think that this pain is related to the knee pain I sometimes get when cycling I don’t want to take any risks.

Update: 15 wks...

Weight: 13st 10.0. BMI: 27.3. Body Fat: 22.2%. Body Water: 53.6%.
Wk 16 Training: Hours: 8:20. Bike: 162.4k. Work: 6,216 KCal.

Weight… Satisfied. I put on 0.2lbs, however, my body fat is down from 23.0% to 22.2% and muscle mass is up by 1.6lbs. And to be honest after last week’s large drop I had not expected to lose much weight this week. And with 15 weeks to go and if I can lose 1 lb per week – which should be very achievable – then I will hit my target weight.

Training… Good. This was scheduled as an adaptation/recuperation week with just 8 hours training. I had a couple of rest days and – as I pledged to myself last week – achieved my target hours (albeit with 5 hours of training yesterday). This next week I build up to 10 hours but and am hoping for some good weather over the bank holiday weekend to make it all the more pleasant...

Club: Kingston Wheelers...

For some time I have wanted to get out on a club run. And yesterday I did. Many thanks to the Kingston Wheelers who let me join them on their club run yesterday. We ended up doing a loop from their Surbiton meeting point down across the Downs, into the Surrey Hills:



This 94k route took circa 4hrs and together with the miles to/from the meeting point turned out to be a 130k / 5hr day. Not surprisingly I spent the afternoon on the sofa.

I am hoping that joining a club it will be a real benefit to my training. In particular for getting used to riding in groups and having a regular long weekend ride.

In an effort to fit with the other members of the club run I shall try to avoid doing this:

Podcasts: Music to watch the road pass by…

Here’s a few of my favourite podcasts - I enjoy listening to these to help keep my mind busy whilst I’m training …

· Fighting Talk [5 Live]
· Training for Triathlon, Duathlon, Ironman and Cycling [Jo Beer]
· Ironman Talk [James Bevan]
· Tri Talk Triathlon Podcast
· The Fredcast Cycling Podcast
· Fuelsport [Jo Beer]
· Stuff Magazine’s Podcast

Update: 16 wks...

Weight: 13st 9.8. BMI: 27.3. Body Fat: 23.0%. Body Water: 53.1%.
Wk 17 Training: Hours: 10:50. Bike: 186.0k. Work: 8,274 KCal.

Weight…
Well pleased with this result. Down 5lbs on last week – whilst this seems an awful lot please note that I put on 1lb last week so it is really only 4.6lbs in the last fortnight. In that light I think it is a good result therefore without being over the top. More milestones this week:
- Weight has now dropped below 14 stone
- BMI is down into the “27’s”
- Total loss is now over 2 stone – 29.2 lbs (13.2kg) in 12wks @ 2.4lbs/wk

Training…
Not a bad week. I had targeted 12 hrs this week and only managed just under 11 hrs – however this still made it my largest week in terms of both hours and KCals and concluded with another long ride (95k solo) on Sunday done without stops to help get me used to hours in the saddle without breaks.

Results: March…

Here is how I have done in the last month…

WEIGHT:
Target = 14st 1lbs (28.1bmi). Actual = 13st 9.8lbs (27.3 bmi).
After a solid month on the weightloss front I now well ahead of my monthly target (-5lbs) and feel that I am making some real progress having lost just over two stone and wanting to lose just under one stone more to get to my goal weight of 12-11. Next months target is a few weeks of steady loss.



LONG RIDES:
Target = >160km. Actual long distance = 101.0k.
Just one metric century this month, supplemented with two 90km rides. As you can see I missed the long ride target by a large margin. My “excuse” for this is my event schedule had me doing a 160k Audax, however, with my regular training partner having decided to jet off for a skiing holiday, I decided that 160k / 7hrs was too lonely a prospect to undertake on my own. Whilst the mileage is down, two of the long rides were done solo and think I benefited greatly from these in terms of increasing my mental stamina & motivation for being on the bike for long periods.

SPEED ENDURANCE: 3 Laps Richmond Park
Target = <1:03. Not completed fast paced three laps this month.
The ‘Turbo Trainer’ to now arrived (Tacx Flow) and as soon as I get it set up I’ll start to use it for improving my speed endurance. I think I am going to target high intensity intervals at as a good way of achieving this. I do plenty of slightly lower HR type work and hope to benefit greatly from doing 2x20 mins to exhaustion !!!

ERGO:
5k Target = 19:00. Actual = 18:47 (last month)
2k Target = 07:05. Actual = 7:00.5 (last month)
After a good result last month I have not spent much time on the ergo this month – largely because I have been out on the bike more [Jan 415k, Feb 251k, Mar 672k]. Anyway, next months 2k target drops to <7:00 and I am keen to achieve this. I haven’t been sub7 for a few years and this would be a good milestone to surpass.

HOURS:
Target = approx 10 Hrs/Wk. Actual hours = 35:15 = 8:48 Av Hrs/Wk
This month I was consistently about an hour below my weekly target each week. I have head coaches say that you should set yourself a sufficiently hard target so that if you achieve 85% of your target you have still had a solid week. While I think this has been the case I have decided to turn over a new leaf for the last 16 weeks (!). This coming week is a lower recovery week (see chart below) which should allow me some rest & recuperation with just 8hrs training. But from now on I am going to strive harder to meet my target hours (whilst still ensuring that it all remains quality training).

Tunes: Code Monkey...

For those of you that can empathise with working in a bureaucratic environment then you might find this track up your street. It also make a good cycling tune…

Code Monkey

Update: 17 wks...

Weight: 14st 1.2. BMI: 28.1. Body Fat: 22.8%. Body Water: 53.4%.
Wk 18 Training: Hours: 9:23. Bike: 180.9k. Work: 7,046 KCal.

A mixed week. The good news was that this week was my most training to date (9+ hrs and 7000+ KCals), and my most significant solo ride. However, the bad news was that on the weight front I put on a pound.

Once again I think that I can pass the buck on the weight gain – the Sunday Lunch (roast pork & trimmings) is taking the blame. Over all I have been pretty pleased with my weight loss – 24lbs in 11 weeks – so I am not going to start panicking just yet. If I can continue to loose at a rate of 1.5lbs/week then I should reach my target weight (sub 13 stone) by the end of May.

Completed a good ride on Saturday – predominantly because it was by far my longest solo ride to date. I had previously done solo 60k rides a couple of times, but on Saturday completed 101k (in 3:44 at 27.1kph). The ride was a little lumpy at start and finish but for the most part was pretty much flat, however, there was a very strong westerly wind. That made the first half of the ride very hard going. Head down, pedals spinning and I was still only grinding along at 15-20kph. I got payback on the return leg as the wind helped me push along at 40+kph for several stretches…

Update: 18 wks...

Weight: 14st 0.4. BMI: 28.0. Body Fat: 23.9%. Body Water: 52.6%.
Wk 19 Training: Hours: 7:52. Bike: 201.1k. Work: 6,354 KCal.

This week it’s a further loss (3.6lbs). And it may well have been more had it not been for yesterdays delicious & plentiful Sunday Roast – Lamb with all the trimmings…



It is pleasing to see that my body fat % is also consistently dropping (from 29.1% on the 1st January to 23.9% now).

However, I reached another milestone this week… Yup, I donned a pair trousers with a 34” waist for the first time in a quite a while. These ‘aspirational trousers’ were purchased a couple of years ago when I had lost a little weight prior to my wedding. And it is fair to say they have not been worn much since !!

It was a pretty good week training wise. I took a rest day on Monday and then was away on Tuesday & Wednesday but made up for it the rest of the week. I cycled in Richmond Park Thursday, Friday & Saturday and then put in a long ride (90k) before lunch on Sunday down into the Surrey Hills including 2 climbs of Box Hill. All in all this meant it turned out to be highest weekly mileage to date being just over the double ton at 201k.

Finally, I am hoping that this week’s sunny spells means that the weather has turned and we are now going to start Spring as it was glorious out there on Sunday and this contributed to making it a most enjoyable ride.

Climb Preview: Col de Peyresourde…

Ascent over 9.7 km at a 7.8% gradient to an altitude of 1,569m...

Once again the foot of the previous descent (Port de Balès) joins the base of the following climb – the ‘Category 1’ Col de Peyresourde - with no flat respite.

The ascent of the Peyresourde is on a main road compared to the rest of the route and the road surface is both good and wide, but by this stage you will have ridden 179km (111 miles) and your legs (and everything else) will be absolutely screaming – however there is 10km of climbing still to go.

The climb winds steadily through the valley and at this late stage it is somewhat tortuous in that you can see the road snake off ahead of you. Simply put you will need to grind up this climb as best you can.

The descent of the Peyresourde is a real treat –is it broad wide roads with sweeping turns that allow you to cut the apex as you sweep down towards the finish which is now just 12k away…

Now check out how to climb the Col de Peyresourde in just over a minute (I wish)…

Update: 19 wks...

Weight: 14st 4.0. BMI: 28.5. Body Fat: 24.7%. Body Water: 52.2%.
Wk 20 Training: Hours: 7:08. Bike: 103.7k. Work: 6,006 KCal.

This week it’s a 4lb loss. That’s more like it – Nice to be moving in the right direction again...

After last week’s disappointment I increased the training back up to around my target levels and kept the diet sensible. I've continued on with the spinning classes – 45 minutes at 150+ bpm - which I am finding a great workout. Although this week, I’ll probably hit the Ergo for some long sessions – the Champions League footie makes a good distraction for a 10k (40mins).

Here is a chart of my training hours to date:



As you can see I have now reached the end of my “Base” phase and am moving into a “Build” phase with the weekly training hours increasing from 6-8hrs to 9, 10 and then 12 hours each week !!!

Review: SWRC Early Spring Sportive...

Stats: 73.6km (of 100km) in 2:56:47 with 1,010m of ascent.

The Cyclosportive season started with an “Early Spring” 100km route across the North Downs and into Sussex and back. This was supposed to be a great opportunity for hardened riders who have been training through the cold winter months to check out their fitness.

The fully sign-posted route started at Fetcham Village Hall (near Leatherhead) and wound its way over the North Downs via the long and tough Leith Hill climb (the highest point in SE England). It meandered across the undulating Surrey and Sussex countryside as far as Wisborough Green (the location of the half way check point and tea-stop) and returned over the North Downs via the short and sharp ascent of Combe Bottom. The majority of the event was on the quiet country lanes with the occasional busier road and with over 1,250 metres of climbing, the event should certainly have stretched a few legs at this point in the season!

HOWEVER, the weather forecast for yesterday was for Heavy Rain (and the forecasters certainly got it right). So, given that I class myself as a fair weather cyclist, I had some pre-event concerns. Anyway, we got away in a group of 10-15 shortly after 9am and it was immediately clear that someone at the front of our mini-peloton was used to a setting a good pace. Throw in the climb of Leith Hill early into the ride and my HR monitor was seeing some higher numbers that normal for a Sunday morning ride.

Once I got into the ride a little I started to feel more comfortable with the pace and to enjoy the Sportive experience. In particular, it was enjoyable to ride a well planned marked route, within a group and to be working together to keep the bunch moving along at a good pace. And it is certainly an exhilarating and interesting concept to be stamping on the pedal for more speed to keep pace whilst heading down a steep country lane descent at 55+ kph on slick tyres in the rain !!!

Despite the now driving rain, it was all so going well until a pot hole took me by surprise, leaving me nowhere to go and causing a puncture. However, after a quick tube change and the chance for a mini jaffa-cake fuel up we were back on our way. Before long we were at the half way check point and the tea-stop.

Getting back on the bike after a mug of tea and a flapjack was not pleasant. Before the break the cycling had kept me warm, but after sitting in the pub I had cooled off, returning to the bike and the incessant drizzle was very unappealing and pretty damn cold.

After a further half hour of the cold & wet we decided to call it a day and head off route towards Haslemere Station. Although I am slightly disappointed to not have completed the event I have decided to take a positive outlook and can take the following away from the ride:

- Experience of a my first sportive,

- Experience of riding in a pelaton,

- Completed 73k – and thats 73k more than I would have done in that weather had it just been a training ride, and

- On the whole I enjoyed it.

The final stats for the day were as follows:
Dist = 73.6km. Time = 2:56:47.
Av. Spd = 25.0 kph. Max Spd = 55.8 kph.
Av. HR = 149. Av. Cad = 87.

Climb Preview: Port de Balès…

Ascent over 19.2 km at a 6.2% gradient to an altitude of 1,755m...

Turning right at Mauleon Barousse leads you to the base of the penultimate climb – the Hors Catégorie [Above Category] Port De Bales.

This is a climb of unmittigated beauty ascending through an area of outstanding natural beauty – however the climb is tough, the road surface is not the best and it’s very narrow.

The roads undulates over 19km gradually increasing in gradient until the last 5km which are very tough, but steeper sections midway will also inevitably break up the rhythm. However, when you get there, the summit provides simply one of the most breathtaking views of the Pyrenees.

The descent of the Port de Bales is amazing – the road is brand new having only very recently been built, although the drop off to one side is particularly steep. And once again the foot of the descent joins straight into the base of the next climb – the Col de Peyresourde.

Update: 20 wks...

Weight: 14st 8.0. BMI: 29.0. Body Fat: 24.9%. Body Water: 52.1%.
Wk 21 Training: Hours: 3:04. Bike: 0k. Work: 2,390 KCal.

3lbs. Increase. A little disappointed. It hasn’t been a good week – a combination of not enough exercise and too much food. On last week’s long Sunday ride into the Surrey Hills I had experienced some pains in my knee and had wanted to have an easier week to rest the knee. However, I had intended to train much more than the three times that I did.

On the positive side of things I am enjoying spinning classes – I think they are a good supply of ‘easy motivation’ that makes for a good high intensity workout.

Anyway, for the time being, I am still ahead of my weight & BMI targets:




But I do need to put this last week behind me and make sure that I push on over the next few weeks...

Results: February…

This month seems to have been unusually short ! Here is my progress:

WEIGHT:
Target = 14st 9.0lbs (29.2 bmi). Actual = 14st 8.0lbs (29.0 bmi).
Despite this weeks hiccup I am still 2lbs ahead of my monthly target. It appears I have already used up some of the gain that I ‘banked’ last month. Nevertheless I am still ahead of target and motivated to keep losing the weight. I hope to be reach two milestones in the next 4 weeks – to break below the 14 Stone and to move out of my comfy 36inch jeans down to a 34inch waistline.

LONG RIDES:
Target = >120km. Actual distance = 93.3k.
No metric centuries this month, however I was away for two weeks and completed two 90k+ weekend rides. Target increases to 160k next month which is somewhat daunting as this is likely to take 7 hours !!

SPEED ENDURANCE: 3 Laps Richmond Park
Target = <1:04. Not completed fast paced three laps this month.
As I mentioned last month I was keen to get a ‘Turbo Trainer’ to allow me to benchmark my 60 minute endurance without traffic or downhill freewheels (!). Well the Turbo Trainer has been been ordered so pretty soon I will be using that for some hard sessions. Will report more when my new Tacx Flow arrives.

ERGO:
5k Target = 19:10. Actual = 18:47
2k Target = 07:10. Actual = 7:00.5
These are what I am going to term ‘RBs’ (recent bests) – certainly the best erg scores I have achieved in the last few years.Please with this progress, even if a little disappointed not to have broken the ‘magic’ 7 minutes for 2k. I burried myself in the last 500 metres knowing that sub 7 was on and just couldn’t get there. Next month I’ll conquer it.

HOURS:
Target = approx 8 Hrs/Wk. Actual hours = 23:16 = 5:49 Av. Hrs/ Wk.
Given my ‘rest’ last week and the fact that I was on holiday for two of the four weeks this month then this is not too bad. I am starting to feel more at ease with putting in lots of hours which bodes well.

Climb Preview: Col de Menté…

Ascent over 7 km at an 8.1% gradient to an altitude of 1,349m...



The descent of the Col De Portet D’Aspet leads straight into the 'category 1' climb of the Col De Mente.

Whilst not massively long at 7km, the Col De Mente is a very testing climb being steep (10% +) at the bottom reducing to 7% nearer the summit made more difficult by the seemingly ever increasing number of hairpin bends.

Over the broad summit you again are faced with a difficult steep descent with at least 15 hairpins before the road opens out to more friendly turns. To anyone that loves descending this will be a rare treat. The descent leads to the Village of St.Beat which provides the first real opportunity to take a breather and to re-fuel with food and water before the final two climbs.

Update: 21 wks...

Weight: 14st 5.4. BMI: 28.7. Body Fat: 25.3%. Body Water: 51.8%.
Wk 22 Training: Hours: 7:53. Bike: 158k. Work: 6,391 KCal.

On the training front it was a weird week for me, with a Rest day on Monday and not managing to fit in any training one day, come Friday I was feeling pretty disappointed with my weeks work. However, I managed a 1.5 hrs Richmond Park ride on Saturday and then a 4 hour (60 mile) ride into Surrey on Sunday. Reviewing the stats it has turned into the week with my highest number of miles (98), 2nd highest hours (7:53), 2nd most calories burnt (6,391 KCal) and I also did a good 5k piece on the Erg.

As for my weight, continued progress this week which is positive. The other stat that has been dropping is been the fat% (from 29.1% to 25.3%), this is important as the object of this weight loss is to lose the excess fat while maintaining muscle mass that is needed to power the bike up mountains.

Climb Preview: Col de Portet D’Aspet…

Ascent over 5.7 km at a 6.9% gradient to an altitude of 1,069m...



The Col De Portet D’Aspet is 18km 'Category 2' climb of steady gradients that culminates in a 3km section of 10+% to the village of Portet D’Aspet.

The road surface here is quite good until the 3km to go mark at which point the tarmac is somewhat broken up and the climb is one that should be taken at a manageable pace although considerable efforts will be required at the summit. This Col marks the mid-point in the Etape – Yes – Just 98k and three major climbs to go !!

From the summit of the Portet D’Aspet is quite possibly one of the most challenging descents in Etape history. At various points the descent is 17% with a number of hairpins and dead turns, so exercising extreme caution is a necessity as it would be very easy to lose control… What’s more the bottom of this descent leads directly to the start of the 'Category 1' climb to the Col de Mente !!

Now check out this video footage of the Col De Portet D’Aspet...

Update: 22 wks...

Weight: 14st 8.0. BMI: 29.0. Body Fat: 27.5%. Body Water: 50.7%.
Wk 23 Training: Hours: 5:00. Bike: 0k. Work: 3,993 KCal.
Wk 24 Training: Hours: 7:17. Bike: 93.4 k. Work: 5,811 KCal.

Two pounds lost in the last fortnight – but that doesn’t tell the whole story – with my propensity to put on weight, even looking at the smorgasbord breakfast usually results in me putting on half a stone over a two week holiday. So am delighted to have enjoyed my holiday and the food (albeit in a controlled fashion) and managed to lose some weight.

I’m pretty darn pleased with my training load over the last two weeks, especially given that I was on holiday – some more details below – as it was pretty difficult fighting the draw of the sun lounger. However, I managed to make it to the gym most days and supplemented these workouts with swimming & kayaking. And the icing on the cake was yesterday’s 93km (58 mile) training ride into the Surrey Hills, which included climbing Box Hill (the ‘Riders Recovery Flapjack’ at the Box Hill Café can be strongly recommended).

Holiday: St Lucia...

Holiday was fantastic. Weather was a consistent 29 degrees every day, hotel was pretty damn nice and the food was great.

I pretty much spent the whole time…

Working my way through the breakfast buffet:

Chilling out on the sun lounger reading & listening to ipod:

Swimming (or at least trying not to sink):

And, Kayaking:

Climb Preview: Col de Port…

Ascent over 11.4 km at a 5.3% gradient to an altitude of 1,249m...


The Etape commences in the provincial town of Foix on the A55 South, this is a little undulating but the excitement of riding in an 8500 strong Peloton will hopefully carry even me to the village of Terascon-sur-Arriege where the start of the climb of the Col De Port commences.

The Col De Port is a 17km second category climb (which will act as a leg loosener for events to come. However, it is a fairly narrow climb and one could well see there being some congestion here especially if riders tangle en route – something which can happen on these narrow climbs. The advice here is to ride this climb at an easily manageable tempo – this is not the time to put in really big efforts.

I think congestion on this climb is a big worry. With only 10k to the start of the climb there is very little time for the 8500 riders to spread out and in previous Etapes this has resulted in the rear of the peloton coming to stand still on the first climb. Not what you want with the 'broom wagon' hot on your heels !!

Following this Col is one of the longest descents seen in the Etape – 34km to St. Girons – the upper sections of the descent are quite technical, but it soon broadens out into a wide sweeping descent that will allow you to really open the throttle without digging too deep into energy reserves.

Update: 24 wks...

Weight: 14st 10.2. BMI: 29.3. Body Fat: 26.5%. Body Water: 51.2%.
Wk 25 Training: Hours: 5:44. Bike: 92.5 k. Work: 3,662 KCal.

Today my BMI dipped under the magic mark of 30. I am now officially no longer regarded as clinically “obese”. I am still clinically “overweight” but that sounds a whole lot better than obese.

You can calculate your BMI here...

This week I lost 5 lbs. Great result – I think a culmination of the last few weeks. The challenge on the weight front is going the get a lot harder in February & March and I need to make sure I stay below 15 stone and work towards the 14 stone mark!!

Results: January…

This is essentially the end the month post-wise so I thought that I would give you an update on my progress. So here are my stats:

WEIGHT:
Target = 15st 3.0lbs (30.4 bmi). Actual = 14st 10.2lbs (29.3 bmi).
6.8lbs ahead of target weight. I need to ‘bank’ this gain and continue to lose weight at a pace. This buffer will be able to bail me out if I have a couple of tougher weeks later on. It will also be hugely beneficial if I can get to my target weight a couple of weeks early.

LONG RIDES:
Target = >100km. Actual distance = 133k.
First metric century (and some) completed. Target increases to 120k next month which will be much tougher on the motivation as I have no scheduled event so will need to do this as part of a regular training ride.

SPEED ENDURANCE: 3 Laps Richmond Park
Target = <1:05. Actual = 1:08:06.
Disappointed – not sure what is happening here. I feel that I am making fitness gains, however, I achieved a time of 1:06 in November. The problem with this type of ‘benchmark test’ is two fold: (1) External factors (such as wind, traffic, etc) can play a big part, and (2) it is reliant on levels of motivation on the test day.

I am looking to get a “Turbo Trainer” so that I can benchmark myself at home (where the traffic should be less of an issue). I have heard it is recommended to test at a consistent HR to alleviate the issue of motivation (i.e. power laid down in 1 hour at HR=150). As fitness increases the amount of power for a given HR also increases. More next month...

ERGO:
5k Target = 19:20.
2k Target = 07:20.
I have not completed an erg at ‘race pace’. Will update next month.

HOURS:
Target = approx 7 Hrs/Wk. Actual hours = 26:16 = 6:35 Av. Hrs/ Wk.
Fine. 6 or 7 hours training a week felt like a lot at the beginning of the month but now feels more 'normal' which bodes well as this target increases towards 18 hrs/wk in June!

EVENTS:
Denmead Audax (107k). Completed.

Holiday Preview: St Lucia...

I’m off on holiday to the Caribbean tomorrow for 11 days– a good chance to put in some warm weather training! Seriously though, I think a few days rest is very welcome and in training terms a bit of a recovery period also fits into my schedule.

But it isn’t going to be total rest - the beach front offers opportunities of Sailing, Windsurfing, Kayaking, whilst daily fitness activities on land include Tennis, Beach Soccer, Volleyball, Water Polo & Caribbean Dance Lessons!! There is also a beachside gym with sea views equipped with treadmills, stairmasters, exercise bikes and they run circuit classes. Not sure I'll have time to read that book after all?

Swim, Bike, Run: Triathlons…

I have been persuaded to enter a couple of the Thames Turbo Triathlon Series. Whilst they are only “sprints” – 426m swim, 21k bike & 5k run – I think that they would be beneficial to my training, even, if it were just to keep it varied.

Swim: I took myself along to Putney Leisure Centre last week to check out my swimming and I think that I might have drowned had it not been for my ‘arm bands’!?! My swimming is in need of much work. I have printed out a “fine-tune your swim” guide and will be using it to improve my technique & stamina over the next two weeks. I am slightly concerned – I have scanned the article and there is absolutely no mention of doggy paddle??

Bike: I am expecting that the cycle section of the tri will take care of itself. If I can’t hack a flat 21k on the bike in April, then I have no chance of a mountainous 200k by July.

Run: Not really my forte. I can suffer from some slight aches in my knees after prolonged running (and given the pace that I go, almost any running seems to be prolonged). I think this is partly mainly due to my legs having to “carrying a little too much weight”, but hopefully by Easter I will be a little lighter on my feet. If I‘m on track with my weight loss targets I expect to be around 14 stone which is similar to my Marathon weight back in April 2000. From a training point I expect that I will keep my run training to an absolute minimum and rely on increased fitness as a result of all the other training I am undertaking.

Etape du Tour: Reconnaissance...

Mike Cotty, the best British finisher and 22nd overall at the 2006 L'Etape volunteered to test ride the 196km stage, spread over 2 days to allow for filming and photography. Click here for the story in pictures...

And (now) also in video...

Update: 25 wks...

Weight: 15st 1.2lbs, BMI: 30.1, Body Fat: 26.2%, Body Water: 51.4%.
Wk 26 Training: Hours: 8:42, Bike: 133.3 k, Work: 6,402 KCal.

Only an OK week – lost just the 1lb – but still quite pleased. I have to remember that I have now lost 10lbs in three weeks so my cumulative progress has been good. As I said a couple of weeks ago, I think that the first few pounds are the easy pounds to lose – and I have now got to the point where I need to lose the weight that has been around for a while.

The weeks training was good, if mostly gym based due to the weather once again – roll on the summer – however, this was compensated for by Saturday’s long effort in the saddle.

The drama of the week was taking my bike into the LBS on Thursday for its first service. I wasn’t expecting a call to tell me that my wheels were caput - the rear rim has suffered from cracks around the spoke holes. Fortunately, Specialized have agreed to upgrade them under warranty and I now have a new pair of hand-built wheels on Mavic rims.

Review: Denmead Audax...

Stats: 111.7km. 4:50:48. 23.0kph. 1,440m ascent.

Prior to Saturday, my longest stint on the bike had been 75km (47miles) completed back in November – in the ‘honeymoon period’ just after I got my new bike – so I always new that this 110km (69 mile) Audax was going to offer me challenges-a-plenty.

The weather forecast of light rain prompted an emergency purchase of some SKS race blades (aka mudguards), however, it appears that luck was on our side as Saturday defied the Met Office and turned into a crisp winter morning.

After a mug of tea and a jaffa cake at Denmead community centre, I booted up the three onboard computers on my steed and we were off. I had preplanned a ‘breadcrumb trail’ of the route into my Garmin Edge GPS that I intended to follow – allowing me to focus on the cycling and not to worry about the navigating – however, just 100 metres into the 110km ride it was necessary to pull over. The Edge decided to freeze and no amount of resetting was able to fix the problem. I had back up in the form of my old Garmin Etrex, that was until 20 minutes later when the batteries died!! Fortunately there still was the ‘old fashioned’ route map & directions and that is what we followed from there...

There were about 70 riders undertaking the audax, which meant there were little opportunities to latch onto a group so the distance was tackled without much chance to practice drafting & group riding. This is a skill that I need to learn – as when it comes to the longer & tougher sportives it is crucial to work together – drafting can be used to conserve between 25%-40% of energy which can be make-or-break on a ten hour ride using 800 KCal / hour.

We spun back into the community centre some 5+ hours after leaving Denmead but feeling pretty pleased with what we had accomplished. The ‘ride’ time was 4hrs 50mins – excluding the cafe stop at the half-way control and the puncture that I encountered with just 3 miles to go (!), with the average speed a steady 23kph. By March/April 100km will be a regular Saturday training ride, but for now completion of my first metric century feels like an achievement. To put this into a bit of perspective come July the task will be 196km, climbing 5 mountain passes in ten hours, however, I feel that I have taken the next step towards completing this goal.

And finally, a few things I have learnt for the future:
* Ensure that I have sufficient nutrition for the event. I was starting to feel a little weary with 25k to go and an energy gel with gave me a welcome boost.
* Flapjacks are far tastier than Powerbars.
* Don’t rely on technology !!

Weigh In: 26 wks...

Weight: 15st 2.2lbs, BMI: 30.2, Body Fat: 28.2%, Body Water: 50.4%.
Wk 27 Training: Hours: 6:42, Bike: 119.9k, Work: 5,177 KCal.

Not a bad week – I lost my targeted 2lbs and I was ‘there or there abouts’ my training target of 7 hours. In fact, I had said to myself that if I stayed the same weight this week and consolidated losing 7 lbs last week I would have been content. So that makes me more than content.

The weather this week was generally better and that meant it was easier to get out into on the road (for my many laps of Richmond Park). However I had two non-training days this week; on Thursday I was on an ‘Energy Low’ so took a self-authorised rest day; on Friday I was just not motivated and succumbed to an unauthorized lazy day. Rest & recuperation are going to be important over the next 26 weeks (yes, just six months tomorrow!), however, I need to keep motivated and cut out the ‘Lazy’ days or I’ll not meet my training & performance targets.

Preview: Denmead Audax...

So, the route for next weekend’s event – the Denmead Audax – has been released (see here) and it looks like it should be a good first test.

It is an anticlockwise loop starting in Denmead (nr Portsmouth) heading North towards Petersfield & Liphook, on to the checkpoint at Lasham Gliding Club (nr Basingstoke) and returning via Alresford to Denmead. The 110km route includes 1,500m of ascending and should take approximately 4hrs 30.

This is the first of seven ‘trial’ events that form the road to Foix, however, it is also the first cycling event that I have ever undertaken and quite a bit further than I have ever ridden before. But I can honestly say that I am looking forward to it…

Weigh In: 27 wks...

Weight: 15st 4.2. BMI: 30.5. Body Fat: 29.4%. Body Water: 49.8%.
Wk 28 Training: Hours: 5:08. Bike 69.6k.

Well, Happy New Year. The diet & training officially commenced after breakfast on New Years Day (croissants & bacon sarnies if you're interested). And I can report that one week later it is still going strong.

A pleasing first weeks results. Weight loss for the week of 6.8lbs. It is always encouraging to make a good start to a challenge as I find that my motivation can diminish if I suffer knockbacks before making much progress. I hope I can get on a roll so that even if there are occasional weeks where progress is slow or I regress then I can use that to motivate me further rather than sap my morale.

Please note, however, that I am under no illusions that it will all be this easy. I certainly put on a few pounds as a result of Christmas overindulgence and I think that it is those that I have worked off. I believe that the pounds that have been around the least are the easiest to shift - with those that have been in situ for sometime (and it is at least ten years since I was sub 13 stone) requiring much more effort to shift.

Training Hours...

Having completed the first week of training I have looked at the targets I set myself to ensure that they are appropriate.

When I set my training targets I can now see that I overestimated the number of hours that I should be putting in. The number of hours I can undertake need to take into account:
(i) Overtraining - Training increases come from pushing the body - I need to ensure I allow myself sufficient recovery time.
(ii) The Weather - The January weather has been if nothing consistent, but unfortunately its been consistent drizzle. Given that I am slightly rain shy when on the bike this means that I must train indoors. However, slogging away for hours in the gym is a little dull and so this tends to mean shorter sessions.
(iii) Bravado - I think I just overestimated the number of hours I would be able to do. I need to make sure that I don't start so hard that I stop enjoying being out on the bike or completing the training. There is plenty of time over the next six months to increase my workload.

So, my new target training hours are as follows:
Jan 07 Hrs/Wk
Feb 08 Hrs/Wk
Mar 10 Hrs/Wk
Apr 12 Hrs/Wk
May 14 Hrs/Wk
Jun 16 Hrs/Wk

These hours are not really a hard and fast rule - I am sure that some weeks I will do more, some less - they are more of a guide to what I intend to do to help structure my training workload and increase my hours leading towards my July goal.

Training & Diet...

I have decided to take a holistic approach to my other two objectives I set myself back in the Autumn:
* Fitness - Create a training programme;
* Weight - Create a diet plan.

Many riders use the Etape du Tour training as a good way of losing weight - the theory is that the less weight you have to carry up those hills, the faster you go for the same power!

Effectively, on the flats/downhills resistance is provided by wind resistance so weight doesn't play a significant role. However, when it comes to climbing the limiting factor is undoubtedly gravity and therefore the effect of weight is huge. Now, there are a number of ways of shaving a few pounds off bike weight, but, it doesn't take a long look in the mirror for me to realise that my first port of call for weight reduction shouldn't be the bike. I need to lose some weight.

My research tells me that in order to reach my objective of completing the Etape in July I need to work out some measurable goals together with some targets along the way so that I can monitor my progress.

During the festive period I developed the training goals to take me through the next six months...

I have decided I need to assess the following:
* Weight - As detailed above, when ascending Pyranean Cols, weight loss means increased speed.
* Long Rides - I need to acclimatise to long rides and need to put in some long days in the saddle.
* Speed Endurance - The Etape will involve long periods of intense exertion and I intend to use three anti-clockwise laps of Richmond Park as my
* Cross Training - Not all my training can be on the bike (I don't like rain!) and when in the gym there's nothing better than the Concept II Ergo to test oneself.
* Training Hours - They say there is no such thing as a free lunch (?) and I think is certainly true when it comes to training for the Etape.
* Events - To get use to the nature of taking part in this type of cycling events I have decided to enter a number of events along the way.

So, now that I have established what I am assessing, I need to outline my goals...

WEIGHT
After a Christmas of over-indulgence I am expecting to weigh in at a scales-busting 15st 11lbs - a body mass index (BMI) of 31.5. Research show that racing cyclists have a BMI range of 21-25. Being a bit more realistic I am going to set myself the target of reaching 25.7 (12st 12lbs).

Jan 15st 3lbs (30.4 bmi)
Feb 14st 9lbs (29.2)
Mar 14st 1lbs (28.1)
Apr 13st 7lbs (27.0)
May 12st 13lbs (25.8)
Jun 12st 12lbs (25.7)

LONG RIDES
Long rides are the only way to increase endurance and to get my backside used to hours in the saddle (remember the Etape is going to take in the region of ten hours).

Jan >100km
Feb >120km
Mar >160km
Apr >120km
May >160km
Jun >200km

SPEED ENDURANCE
My pre-Christmas time for three anti-clockwise laps of Richmond Park was a little under 1 hour 6 minutes. I have decided to aim for an improvement of 1 minute (approx 1.5%) per month.

Jan <1:05
Feb <1:04
Mar <1:03
Apr <1:02
May <1:01
Jun <1:00

ERGO
I have decided to use this as an opportunity to improve both my 5k and 2k times respectively. Jan <19:20 min <7:20 min
Feb <19:10 min <7:10 min
Mar <19:00 min <7:05 min
Apr <18:50 min <7:00 min
May <18:40 min <6:55 min
Jun <18:30 min <6:50 min

HOURS (Av Hrs/Wk)
I am going to have to put in the hours. This is how many:
Jan 12 Hrs/Wk
Feb 13 Hrs/Wk
Mar 14 Hrs/Wk
Apr 15 Hrs/Wk
May 16 Hrs/Wk
Jun 18 Hrs/Wk

EVENTS I have chosen the following events to set myself a progressively longer & more demanding challenge:
Jan Denmead Audax (107k)
Mar SWRC Winter Cyclosportive (100k)
Mar Glorious Goodwood Downs Audax (160k)
May SWRC Spring Cyclosportive (157k)
May Hampshire Hilly Hundred (160k)
Jun Chiltern Hundred (160k)
Jun Dragon Ride (200k)

I reckon that if I follow this then I give myself every chance of powering up the Col de Peyresourde on 16th July...

All the Gear...

Several weeks ago I set myself some initial objectives. One of them was to research and purchase a bike, associated gadgets, accessories and kit. So here is what I have opted for:

* Specialized Allez Sport - I am now the proud owner of my first road/race bike; and, in fear of the alps that lie ahead, have opted for a triple chain ring.

* Look Keo Classics & Specialized Sport Road Shoes - To this I have added some 'clipless' pedals and road shoes. These are a revelation over what I am used to - a pair of trainers perched on standard plastic pedals - now I just need to try not to fall off too often - forgetting that I have my feet attached when stopping at junctions!

* Polar CS200cad - To help me monitor performance whilst on the go I have gone for this cycle computer. As well as displaying the standard indicators (speed, distance, time, etc) the Polar is able to monitor my heart rate - to help ensure that I am training hard enough - and cadence (pedal revolutions per minute) - to help me cycle efficiently.

* Garmin Edge 205 - Santa brought me what Garmin describe as a "GPS-based cycling computer that give your training an edge". I intend to use this as both a fitness tool - the 'virtual partner' lets you 'race' a virtual competitor or try to match a previously recorded performance - and for navigation - courses plotted on Tracklogs can be followed on the Edge.

* Tanita Body Composition Monitor - Offering all kind of data including Weight, Body Fat %, Basal Metabolic Rate and Total Body Water %.


What this all means is that I am going to struggle to "blame my tools" - with this lot I have no excuse - it's all going to be down to me. Better get out and do some more training then...

The Route...

The route has been announced, and it's a bit of a beast.

FOIX > LOUDENVIELLE - Monday 16th of July 2007

The Ariège, Haute Garonne and Hautes Pyrénées welcome France's biggest cyclo-sporting event. This stage will be rich and intense on a 196km course designed for the elite of World cycling. 8,500 eager amateurs will take on the toughest Pyrénéen climbs with no less than 5 of the severest ascents having to be tackled on the day:

- Col de Port (1,249m) - Ascent of 11.4 km at a 5.3% gradient

- Col de Portet d’Aspet (1,069m) - Ascent of 5.7 km at 6.9%

- Col de Menté (1,349m) - Ascent of 7.0 km at 8.1%

- Col du Port de Balès (1,755m) - Ascent of 19.2 km at 6.2%

- Col de Peyresourde (1,569m) - Ascent of 9.7 km at 7.8%

To summarize, this is a daunting prospect and a serious challenge. It is likely that it will take (me) in the region of ten hours to complete !!

Le Depart...

My first attempt at a blog so please bear with me..

I have followed the Tour de France for a few years and am constantly amazed at the feats that the riders put themselves through over 22 days.

A couple of months ago I decided that I would give it a go. No, not the real thing, but as close to the real thing as I can get - L'Etape du Tour - the chance for amateur cyclists to race over the same route as a stage of the Tour de France.

The route is not to be announced until 26th October - I look forward to finding out some more details about the task ahead - but I can't wait until then. I know that this is going to be no walk in the park, and if I have any chance of completing it, I need to take the next step straight away.
So, my immediate objectives:
* Fitness - Create a training programme;
* Weight - Create a diet plan;
* Gear - Research & purchase a bike, associated gadgets, accessories and kit.

Just 291 days to go. What the hell have I let myself in for???