Vic's coast to coast

Last weekend we drove north for the annual Scotland coast to coast, a beasting from Nairn to Glencoe via Fort Augustus, travelling by bike, foot and kayak.

The 'experts' did it in a oner on the Saturday (although reviewing some of the pics, a lot of them looked far from expert!) and the 'challengers' took two days with a camp stop overnight in Fort Augustus.

The distances and terrain are what I would call manageable, not ridiculous, they are most definitely a hard physical challenge but what really set the race apart was the weather on day two. Compare and contrast:

Day 1

 

Day 2

Howling winds (gusting to 60mph) and mingin squally rain characterised day 2, and the last kayak stage had to be cancelled for safety reasons, but fair play, Vic, Jenny and Rachel all completed.  There was a lot of very tired, wet and battered competitors crossing the finishing line with a fair few DNF's, no doubt due to the conditions. Vic finished 18th women (80 finished) and in the top 40% of all the competitors, although apparently she wasn't 'competing' (really? as soon as the results were released she was on it!)

Overall a tough but challenging event made all the harder by the weather, who know's next year we might even go for the mixed pairs event.....maybe.

Fixie fun

Well it's taken a while, as I bought the frame about 18 months ago, but after some top level tinkering i've finally got the fixie road ready, and all for £273.

Frame, forks, handlebars, stem, headset, seatpost, saddle, cranks, bottom bracket (used) £105
Wheels (new) £140
Chain (new) £8
Pedals (new) £20
Brake lever, brake caliper, brake hoods, brake pads, cabling, tyres, bar tape FREE - well I found them all lying around my garage and not being used, does that count as free?


Gearing: 48/16 (79 inches) Good gearing for a bit of grunt!

Weight: 9kg (not the lightest, but I never bought if for that)

Maintenance: Now it's built, a clean and an oil and that's about it.

Difficulty with front brake - fairly easy as long as you remember not to stop pedalling

Difficulty without front brake - too much for a fixie newby like me to contend with

Climbing: Love it! as long as it's not too steep the direct feel out of the saddle is amazing

Training: Great as part of an overall training programme but not to be used solely

Limitations: No bottle bolts (i have a cable tie solution but don't want to ruin the aesthetic)

Fun factor: It's great :-) The direct feel, simplicity and lack of noise make this a definite WIN!

Why carry what you don't absolutely need?

Some say i'm obsessive about weight?! Weight of rider, weight of bike, but light is right in the cycling world, whether TT or road and unfortunately finances aren't infinite for the lowly domestic amateur so rather than spending thousands on the latest aero this, light that, it'll save you 30 watts marketing bulls**t, I approached the problem from a different angle:

Get rid of everything you don't use or need!

My main thought provoking culprits for this attitude were Andy Wilkinson's bike, Adam Hansons homemade carbon shoes and pretty much everything Graeme Obree has ever invented.

If you spend enough time looking, thinking, analysing and doing you can sometimes reduce the weight of your racing machinery by 100's of grams, often kilos, and the beauty of it is, the more you remove the more streamlined it generally becomes.  Think, 'what don't I need' and get rid of it, simple!  Here's one example:

Not only are the pair 87g lighter, they are more efficient due to decreased rotational weight and they are more aerodynamic so oversocks aren't required saving a further 44g - total rotational weight saving of 131g (try and shave 131g by buying a new wheelset, it'll probably cost you a couple of hundred pounds)

Why carry all those sprockets on your disc, you probably don't use half of them? Small 44t chainring for flat TT's - do you ever use it?  Bar tape - why? Foam padding inside helmet? Clothing? Aero gloves? and of course the major one........weight of rider? (and don't underestimate the effectiveness of this, or the difficulty in doing something about it)

These are just a few ways you can reduce weight, reduce drag and keep the bank manager happy. 

Give it some thought, take a few risks and YOU WILL go faster.

Disclaimer: All machinery must be safe and comply with race guidelines.

Son of tin....pimped

This project was started in Nov 2012 but has been on the back burner (see what I did there!) while the cycling took priority. Now the season is coming a close i've had some time to geek it up and finish what I started.

My remit: Stove system had to be small and light (no shock there), work with gas or wood, both stoves needed to work at the same time (i.e. beantin fire to get rid of midges and stove to cook), little impact on environment (gas probably not the best choice for this but I prefer it's functionality over fuel burner), efficient and large enough to cater for two if required.

Main problems encountered: Fitting it all inside cookpot (filing and elbow grease sorted this), weight (end product was 70g lighter than standard jetboil containing gas canister), cost, windbreak - this was the final problem to overcome as the pocket rocket gas stove is awful in the wind, but with a bit of thought, some internet trawling, a saw, file and a tin of tomato soup, the windbreak was born :-)

Pretty chuffed with the final product and it works a treat, let me know what you think.


NB If anyone tries something similar make sure you do a 'burn off' on the tins before you use them otherwise your first stove test will end in disaster and probably a trip to A & E!

 

Britains BEST all rounder……….hmm, not quite

 

What can I say about this event, other than it’s tough and in ways you wouldn’t initially think.  The basic concept is enter 50 mile, 100 mile and 12hr time trials that are eligible for the competition (there are loads all over the country but only a few SPECIAL ones), record your fastest time in each distance and calculate your average speed over the three, the fastest average speed at the end of the season wins.  There is a lot of history to this event and is very well respected in time trailing circles plus is damn difficult….the challenge was on!

I cannot explain just how much preparation goes into this event and this blog will try and condense a years work into a few bullet points, future blogs will address individual areas in more detail:-

This all started September 2012 when I researched previous events, my current times (although I hadn’t raced a 100 mile or 12hr at this stage) and set targets. Top 10 was my goal but top 5 would be outstanding J

Distance	Target time top 10	Target time top 5	Time achieved
50 mile	1.44 - 1.45	1.40 - 1.42	1:43:17
100 mile	3.55 – 4.00	3.40 – 3.45	3:33:32
	Target distance top 10	Target distance top 5	Distance achieved
12 hour	280 miles	290 – 300 miles	288.02
Average speed over 3 distances			27.049 mph
Current BBAR position			2nd

 

Obviously I am over the moon with my current placing (although it should be stressed that the season is not over and others could improve their times and leapfrog me).

Races

In total I attempted 8 counting events and problems ranged from painful hips, a mullered back and lost entry forms to a puncture at a crucial moment, but there were amazing moments as well, the 3:33 hundred and finishing the 12hr were the highlights but the whole process threw up lots of unexpected highs and lows.  The counting events were as follows:

50 mile – Shaftsbury CC – E2/50c – 1:43:17 – 8^th

Super fast course (at times it felt like you were riding on a motorway), breezy day but dry and last 5 km were murder as I was flagging and it was a block headwind. Only good enough for 8^th although I knew my weakness would be the shorter events as I can’t produce the top end power like some, but I beat my previous PB by 2 mins 45 secs.

100 mile – EDCA – B100/4 – 3:33:32 – 1^st

Quick course between Thetford and Norfolk (would be super fast if it wasn’t for a really badly surfaced section). Everything went like clockwork. Nutrition and hydration was spot on, Vic was great with the fuel drops and I paced it perfectly.  Conditions were very good, not perfect, but not far off.  At the time of writing this is the still the fastest 100 time recorded in the UK this season.

12hr – WCTTCA – D12/1 – 288.02 miles – 1st

Had radically changed my position from the previous 12hr attempt. Hypothesized that due to slower speeds, weight was more important than aerodynamics, so went with the lightest possible TT setup and raised the tri bars which allowed my back to straighten and put less pressure on my lower vertebrae. Again, clockwork day, no mechanicals, fuel drops were brilliant (almost 15 litres of energy drink consumed) and felt strong all day (average power was similar after 11.5 hrs as it was after 3!) I won by 7 miles and this was a much slower course than the Breckland 12hr, so doubly pleased. Only lasting injury……..my big toe still looks like I’ve hit it with a mallet and the nail will soon be no more.  Focus on the positives, no nail, that’s at least a 4 gram weight saving J

 

Honourable mention goes to the Breckland CC 12hr (B12/2). Completed 158 miles in 6.5 hours and my back gave up. Later found I’d displaced a joint at the base of my spine leading to two weeks of manipulation to prepare for 2^nd attempt on the 12hr.

 

So what were the main things I focussed on to achieve this? Primarily an obsessive attention to detail and a lot of hard work.  The whole British Cycling marginal gains philosophy does work and if you spend enough time and energy striving for perfection, speeds will increase.

So what were the main factors addressed:

- Weight (bike and body)

- Nutrition on and off the bike

- Lifestyle

- Hygiene (with reduced weight comes increased risk of infection)

- Recovery (nutrition and rest)

- Aerodynamics (or more specifically rider and bike drag reduction)

- Core stability

- Flexibility

- Power (although this was not nearly as important as people might think)

- Research fast courses

- Organisation (a huge time consuming element to the process)

- Background reading (general research)

- Race support

- Financial requirements (equipment purchases, travel, accommodation, physio etc)

 

I could not have come any way close the achieving my goals if it hadn’t been for the support I received from others, and I would like to take this opportunity to thank:

Vic – I cannot begin to explain the sacrifices you have made on a daily basis.  You have lived this with me for the last twelve months, selflessly given up SO much of your time and energy to help with my hare brained goals, thank you so much, it is most definitely payback time!

My parents – Who have often been there to listen to me drivelling on about how aero is this? if I lose another kilo? and were there supporting and feeding me during my first failed attempt at the 12 hour.

Robin Burrow – For all the conversation during our, sometimes long, training rides. Thankyou also for the loan of your ‘pride and joy’ wheels on two occasions and for giving up your weekend to support my first 12 hr bid.

Pete Taylor – You’re a cheeky git! but your humour, moral support and experience in the TT field were invaluable.

Chris Hudson – For all your wheel teching and the loan of your disc.

Lesley Barker – For giving up your weekend to stand by a busy A road handing out fruit loaf and consoling your daughter after my fatigued and slightly aggressive ‘EVVVEERRY TIME’ comment.

Judy Gaunt – For your hospitality, accommodation and of course the post race roast chicken.

 

The future?

I have no plans to compete in the BBAR next year.  Dual carriageway riding has it’s rewards (mainly speed and generally good road surfaces) but it’s not for the feint hearted and in order to do a good job of the competition your commitment has to be total, and I don’t want to put Vic through that again in the immediate future.  Also we’re off to the alps for the winter so training would’nt be as complete as this year.

Definitely not ruled out other cycling based endurance events for the future though, watch this space……………

Right I’m off for a nice pootle down the shops on the heaviest and most comfortable bike I own J

Kaboooom!

The BBAR, so many variables, it sometimes seems like riding your bike fast amounts to about 10% of the overall effort.  Entered a fast 100, 4 wks ago, all prepped, support sorted, accommodation sorted, no start sheet? Phoned to confirm, 'not received entry'! Hmm, not received or lost?? Big blow! As it turns out conditions were a little cruel on the day and it wasn't that fast, so not a complete loss.

Next biggy - Hampshire RC 50 (nr Portsmouth) - Entry received :-) Conditions great, build good, nutrition sorted, 26 miles in and flying, feel great, worst bit of the course done, average speed on for a PB, actually enjoying it.....27 miles, BANG, puncture, race over, 1.5 mile barefoot walk in skinsuit to Petersfield station, blagged a couple of phonecalls, taxi back to start (£12), drive home empty handed and pretty demoralised :-(

This BBAR malarkey isn't exactly plain sailing.

Focussed on the positives, looked forward not back, and excited about the next month of racing. 4 weekends, 4 races......let's av it!

Food update

In addition to my post 1st May 2013 i've reflected (and experimented) further with the campfood ideas.  Preparation remains the same but some slight changes to ingredients allowing for a veggie option:

(i've also included specific brands.  Sometimes not the 'budget' option but i've stated reasons why)

Dinner

- Uncle Bens boil in the bag 125g wholegrain rice - the bags are well designed with tabs and tear lines in the right places to avoid burn issues, plus the rice tastes better.

- Merchant Gourmet sun dried tomatoes - Great taste, slightly moist and still last well

- Pre cooked puy lentils (Merchant Gourmet or other brand) - Veggie option, taste, nutritional value

- Vegetable stock cube

- Smoked Cheese (optional)

- Merchant Gourmet Porcini mushrooms (optional) - Much better than dried due to cooking time although they have a powerful flavour.

Approx: Weight 330g, Cooking time 8 mins, Calories 650, size of a wayfarer, once opened lasts about 5 days

Breakfast

Same as before except substitute the sugar and coconut for custard power (thanks BeesBeans).  Easier to prepare pre trip and tastes great in the morning.

Recent events....

100 mile TT - Not for the feint hearted. 3:50:13, 2nd, £50 richer :-) Very little hip pain (well at least I could get off the bike almost unaided) Advice: Train hard and smart, get as aero as you can sustain for that time, don't be afraid to get out of the saddle on slower uphills to stretch your legs which helps clear pooling lactate, have a calculated pacing strategy, practice food drops and get your nutrition right and have a wonderfully patient, considerate and all round top support crew - couldn't have done it without Vic, so massive thanks there (I can think of better things to do than sit at the side of a busy duel carriageway for 4 hours passing the odd bottle, and passing them really quite well I may add - not as easy as it sounds)

 

 

Pic du Midi - Family jaunt to Toulouse and the Pyrenees for a belated 70th birthday present for my mother. Pic du Midi houses a large observatory and small number of rooms at 2,788m. Drive to La Mongie ski resort get the cable car up and be entertained with food, lectures (all in French) and then get to stay up all night using their state of the art telescopes to watch the stars followed by a majestic sunrise over the Pyrenees.......well that was the plan. Drive, cable car, food - check! Star gazing and sunrise would have been mind blowing if it wasn't for the zero viz for our whole stay.  The max range was about 20 metres, and that's being generous. Oh well, still a great experience.

 

They get a bit of snow up there:

 

 

If the earth was flat and this telescope was pointed at London it could read the time off Big Ben, that's approximately 600 miles! (notice my niece bottom right, at least she could understand what was said)

 

 

South Wales - Managed to bag a little work last week taking students to Langorse in order for them to complete an Outdoor and Adventurous Activities module towards their Btec Diploma.  Good week had by all (mostly).  Weather was varied, as were the students, but got some walking in and a great bivvy by the lake, thanks to all concerned. Now to prepare for next weeks 100!

 

 



Keswick mountain festival

Just spent a few days up in the lakes and for once didn't pack the walking boots.....

The reason we went. What a man and what a story, 'individual genius'

Top quality lavvu scran

An early start (4.30am) for a great cycle via Bassenthwaite

Vic made it up Kirkstone pass and Whinlatter for that matter

First BBAR test

Last Sunday was the first real test of the season, the Charlotteville CC 50, and unfortunately the weather gods didn't smile to favourably.  The sun was out but so to was the wind and on an out and back course a ferocious headwind on one leg seriously affects the times, and your sanity!  The build went well, nice campsite the night before, good warm up and equipment ticking over nicely but then the race........

Started well but after 20 miles slight hip pain, after 30 miles, severe hip pain, after 40 miles, my god i'm going to have to stop.....sod it you didn't travel all this way not to finish, last 10 miles serious 'col face' and then thankfully Vic was at the finish to help me into the back of the Berlingo and prise the bike from under me.  Couldn't entertain walking for 30 minutes, but after the ibuprofen kicked in some mobility returned and now 3 days later all's well.

Overall I felt good physiologically but need to have a positional re-think.  Managed a 1:53:21 (winner 1:50:29) which is the slowest i've done a 50 (conditions didn't merit quick times) but still got 6th which merited a whole £10.  Pretty chuffed considering there were 108 starters and that's the classiest field i've ever raced against.

Roll on the 100 in two weeks


A cold start but a good warm up, note the high quality technical hoodie.

I'd like to think it was because I was going so fast

Rice anyone?

Have been trying a flour and oat free diet for a while now.  Started it because I thought flour may aggravate my eczema (I have been tested a couple of times and both results showed a 'mild' allergy to wheat, oats, barley and rye) and then found I started feeling better for it, so have stuck with it.  Camp/expedition food needed some thought so I've come up with a couple of ideas, I admit, rice for breakfast is not everyones cup of tea, but it's not half bad.  Anyhow, my criteria was as follows:

- Flour & oat free (that's gluten free flour and wheat flour)
- High energy
- Light
- Small
- Easily packaged in freezer bags
- Easily prepared using jetboil or equivalent (8 mins cook time) & only one boil to include a drink
- Nutritious and tasty (hmm, the tasty bit is personal preference)
- Non perishable (ish) should last 3-5 days
- Easily purchased
- Fairly cheap

Not the easiest list to adhere to but here's a breakfast and dinner choice, try it, you might like it!

Breakfast - Approx 650 kcal, weight - 220g, Package size - half a wayfarer meal

Ingredients: 125g basmati rice bag (10 or 12 min cook time), dried mixed fruit, creamed coconut (approx. 40g), sugar

Boil approximately 700ml water (take about 300ml for a brew), add the rice bag and boil for about 7 mins, remove from heat and remove rice bag. Add fruit, coconut and sugar to water, stir until coconut is dissolved then open rice bag and add contents and stir.  Cover and leave for approx. 5 mins before eating.

Dinner (or tea if you're from up north!) - Approx 700 kcal, Package size - half a wayfarer meal

Ingredients: 125g basmati rice bag (10 or 12 min cook time), Chopped sun dried tomatoes, diced smoked sausage, some seasoning (smoked paprika, thyme & garlic works well) or veggie stock


Boil approximately 700ml water (take about 300ml for a brew), add the rice bag and boil for about 7 mins, remove from heat and remove rice bag. Add tomatoes, sausage and seasoning and stir, then open rice bag and add contents and stir.  Cover and leave for approx. 5 mins before eating.


I have tried and tested both recipes and am fairly chuffed with the results. If you try, let me know what you thought or if you have other ideas or variations let me know.

Review - Buffalo teclite cycle shirt

As an advocate of Buffalo clothing for summer and winter walking I was really looking forward to trying out the ‘one cycle shirt does all’ and was most keen to use it for cycle touring and commuting especially in the more inclement conditions from October – March (I was under no illusion that it would be too warm for the summer months)
 

 

 

 

 

 

 

 

Conclusion

Yes it keeps you warm in colder conditions (although I would recommend the DP system cycle shirt for very cold conditions) and when wet you remain warm as long as it’s worn next to the skin.  The yellow is extremely visible and the reflective piping does a good job in the dark, it’s the fit that lets it down, and lets it down badly! I'm 5'9" and opted for the small and still it’s far too long.  The rear pockets hold spares but have no rigidity meaning the tail often snags on the underside of the saddle and accessing anything from the pockets while moving is virtually impossible due to the flap.  The sleeves are long which can have the positive effect of covering glove cuffs in cold weather but also means there is far too much material flapping in the wind.  The main body of the garment flaps so much it feels like a sail, makes lots of noise and a potential safety concern I found was it proved difficult to ‘glance’ over my right shoulder to view oncoming traffic due to billowing shoulders (the only way to alleviate this is to wear a gilet over the top,  which hinders the wicking qualities of the garment).  In short, would I recommend this garment? The concept is great, the moisture moving qualities are excellent and it does keep you warm, but the fit is so bad that until these problems are addressed I would not recommend this purchase, unless you just want a top for ‘popping down the shops!’

 

 





Two steps forward, one back

So the plan was, return from D of E and knuckle down and finish the coaching course and start to get the ball rolling setting up Velopeak website.......and then the phone rang! A former colleague had been signed off, would I mind coming in for a couple of days and covering?  Thurs, Fri back in old job with old classes.  Nice to see the students again, money was appealing for supply and two days shouldn't be much of a bother especially as it's the job minus the admin.  Fri avo, colleague signed off for another 7 days and another week at SFCS beckons. Hmm next Fri, same thing? Watch this space.

Let the racing begin

Last night was the first 'build' race of the season and one to loosen the race legs and see where i'm at.  Granted I have done a couple of races a month or so ago but one was a hilly and the other it was snowing so they don't count (7th & 1st in those for anyone that cares).

Last nights '10' had some good nationally recognised riders so was pleased with my third place.  What made it more satisfying was the power numbers were up on this time last year and it was windy so I erred on the side of caution and just rode deep section front and rear rather than tri spoke and disc combo. That would have saved me about 20-30 secs, although anyone riding a disc in that wind deserves a medal!

D of E in the Moors

Took a bunch of 18 students to the North York Moors for a D of E practice expedition:

Highlights:
Kids were great if a little shifty at times (re-routing themselves and nicking off to a shop!)
The prawn gag......almost made me gag
Staff - great bunch and they tolerated me, so that's a win in my book
Weather was mixed inc. bad vis day, great prep for students
The adder

 

Lowlights:
Just about to head for home and dead battery in staff car, 3 hr delay
The washing up..............my fault for not checking!

Roll on the final

Negative faff

Cold hands? Wet day? Wind blowing you off your feet? Sick of that annoying ever so critical map setting exercise? Map out, compass out and then the all to common compass leash gets tangled on something....gloves off to sort, hands even colder, curse, gloves back on and finally map set!

Thing of the past my friends, take note.................

Hmm...to much time on my hands?

Lazy blogger......

So here's the thing, yes I have been a tad lazy on the blogging front but not without good reason:

1.) Cycle coaching course - 7 modules complete, out of........7, and nailed them all! Not quite done yet though, still need to present to my club and train a hapless guinea pig.......that'll be Vic then.

2.) Training hard. Well actually training intelligently which actually means a lot less volume and lots more intensity, oh and a diet even Mr. Hume would be proud of.  See the fruits of the training below! Either Hoy quads or poor maintenance, but did this on a climb.

3.) Did an Audax.  200km 8.5 hr's including stops and towed my glycogen depleted mate the last 50K

4.) Buying bling and getting the TT steed ready for the onslaught of 2013.

5.) Putting the house on the market, but not before having some ever so slow builders complete some outstanding work........fruusstrating!

6.) Buying a narrowboat with Vic.  Well looking for a narrowboat with Vic as we can't buy until we sell which will leave some overlap to......move back in with the folks for a couple of months.  Not sure who is more nervous, me or them?

 

 

New Year

We went for Scottish winter, we got...............rain, wind and thaw! Never mind, out on the hill every day, buffed to the max.  2 days in Cairngorm, 6 Torridon, 2 Glencoe, 1 Edinburgh.  Lavvu was toasty warm, B & B with Richard and Claire in Sheildaig, I dare anyone to complain about that, and thanks to Lynsey and Gordon for putting us up on the way back.  Mr Wood, you are the key master (see bothy pic below) the man is a wizard, door opened and warm brew, duly tipped on my lap, 37 and clumsy as.  Louis.....yer mam!  Jenny......sick as Louis mam!  Vic.......pole saviour and water warrior (textbook river crossing below, yours truly got his foot stuck and had a momentary 'autistic scary face' moment)