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.