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Point North & Pedal launch update.

The April launch is still looking good but there may be a short delay due to a lack of optimum photographic conditions this weekend (I think it’s due to rain!).

I had a cover photograph planned which requires the right light, a bright sky and no cars in the shot – I don’t think I am asking for much but the weather may think otherwise. This picture would complete all the media needed to produce the book cover; a quick trip up to Scotland to the graphic designer followed by an initial print run of 100 books would complete the process.

Once all of this has been sorted, the e-book will be uploaded so both the print and digital versions are available at the same time. Being realistic, this will probably happen towards the end of April. In the meantime, I am continuing to develop this website with the expert help of March Crone at www.clearwatertraditionalmarketing.co.uk. Mark’s knowledge and eye for detail have produced a really good looking, functional site.

Fingers crossed for a patch of decent weather this weekend.

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Lunchtime ride; an alternative to the gym.

Given all the usual pressure on time, I had planned a few laps of the local roads near work with a colleague, Simon. He is training for a number of events this year, the next one being a run-bike-run near Newbury.  His main thing is running but he is no slouch on a bike; having recently bought a Specialized Allez he has used it to good effect in various triathlons and an iron man. I wasn’t sure what to expect pitting my mountain bike against his road bike, I knew it would be uncomfortable but this turned out to be an understatement!

The weather was perfect, slightly cool but in no way cold and the sun was shining. After a winter of freezing temperatures it was a liberation to ride without a jacket. Having said that, I kept the winter gloves and snood under my lid.

The loop was about 3.7 miles in length and the plan was to do 4 loops with a leader and a follower. At the end of a lap, I would push my split button on my watch and the leader would become the follower for the next lap. The terrain was flattish but it did have a climb split into 3 individual climbs, in other words a nasty hilly interval. There was a light wind against us on the outward leg, then the climbs, then a fast downhill that flattened out after half a mile or so. Upon reflection, it was a nice mix that got the heart rate going a touch.

Our gearings are different; uphill was fine for me with plenty of gears to chose from but down hill I simply ran out of gears. At one point I almost lifted off the pedals were turning so fast. With this in mind, my plan was to hang on to Simon’s wheel on the flat bits, take the hill in my stride and then kick just before the top of the hill to ensure a good start down it. That way I should have been able to keep pace.

The first lap was OK,  Simon led and we made it round in 12:45, not too much damage in the legs or lung department. The second lap was quicker at 12:33 but, by the end of it, I was starting to hurt. Simon kicked for the third lap and opened up a 30 metre gap on the outward leg into the wind. It was as much as I could do to hold that gap. As he approached the turn to the hill, I tried to up my effort and at least catch him on the slope.  I did, but I have a feeling he eased off slightly as he apologised for dropping me at the traffic lights! I was gagging at this point, legs burning and nausea encroaching on my consciousness. Just before the top I tried to kick a little and pulled level, maintaining this until the start of the next lap where it was my turn to lead. Job done in 12:45, pretty consistent. After a slight delay of 20 seconds or so at the traffic light, lap 4 began.

The final lap was hateful, I knew I had to simply push through the pain in my legs despite the wind hampering things. Drop a gear on my bike and you risk the guy behind ramming you.  There was nothing for it but to mash the pedals until the turn for the hill. As we rounded the corner I stood out of the pedals to relieve my legs a little before the hill started. This is the point where the pain really began, if I was going to put in a best effort I had to get up the hill and over the top in good time. The last section was taken out of the saddle; my legs were on fire and I was desperately trying to drag air in and get that little kick over the top. As the downhill began there was still work to do, gravity helped only so far and then the terrain started to flatten.

The last 3/4 of a mile saw a small amount of energy come from somewhere as I dodged the speed humps and on-coming cars. I put on a good pace with Simon tucked in behind me to finish strongly. The final lap came in at 12:35, again consistent and nice to do a similar time to lap 2. We stopped for a while before returning to work, my legs were shaking and my lower back was reminding me of my age, rolling out of bed tomorrow would be interesting.

I know Simon could have gone quicker so I was always trying to squeeze every last bit of speed out of my bike to justify his invite to train with him. We both agreed that doing this run regularly would see some improvements so it’s same time, same place next week. The only issue for me is it knackers my flexi time but you can’t have it all! Gentle recovery ride in tomorrow I think!

I have posted the results from my watch on FB for those remotely interested!

www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=144166cca00889a362092be101f7c7d3#.UTZZ_74Xd6k.facebook

 

 

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Chilly ride in preparation for London Nightrider 9th June 2013

An old cricketing mate of mine asked if I wanted to support Breakthrough Breast Cancer this year by joining his London Nightrider team. This sounded like a great idea: no organising to do, nice ride through the capital in the dead of night, good bunch of people to ride and chat with plus the chance to raise a few quid. I declared myself in and we planned some training.

The first Sunday morning ride was on a freezing cold Sunday in January. The start point was Best Mate’s statue in Ardington, the intention was to ride as a group and put in about 15 miles. Not a bad training goal for the first ride given the spread of fitness and the distance of 100km to be achieved on the night. All those intending to come arrived in good time (one from Uxbridge) and we set off together.

It soon became clear that riding as a group might be easier said than done, the field spread out very quickly and we found ourselves regrouping every now and again. Ardington is very picturesque so we stuck to large circuits of the village, the occassional incline adding a little interest. This served as a good indicator of the amount of work individuals would need to do to ride the distance in comfort.

The second ride on Sunday (24th February) saw the same low temperatures but a little more cohesion from the group. This time we started from Abingdon and rode towards Didcot. The pace was measured but I think we had a good ride considering one poorly adjusted bike that had broken gears! I think I was actually pleased to see the McDonald’s at Didcot for a coffee; the issue with riding steadily is the lack of generated heat, my hands and feet felt the cold and didn’t really warm up all day. That said, everyone put in a good effort and it was great to ride with old friends.

Our fundraising page http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserPage.action?userUrl=bbcnightrider&faId=261752&isTeam=true has more information, alternatively, you may wish to join us at Challow Cricket Club on 9th March for a night of horse racing fun! Proceeds from this will go to our fundraising pot.

Roll on spring!

Further reading…..

If you liked this blog please take a moment to check out my book describing the solo Land’s End to John O’Groats ride in 2012, all profit from sales to www.criduchat.org.uk

Please click the cover image for the Kindle version or click here to order a paperback copy. Thank you!

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What is good, safe cycling advice?

Since I discovered cycling I have done a fair bit of it. I have probably gone about things the wrong way and simply learned by experience (or the lack of it). I use the wrong bike for the type of riding that I do and I do not train as a cyclist. I suspect that I show my ignorance every time I go into a bike shop but, a few stupid questions normally mean I can fix my own bike and not pay someone else to do it.

All this is fine but, as a result of riding a bit and cycling End to End last year, I get a lot of questions from people about the best way to do this or that. I can answer most of them but what are these answers based upon?  I don’t have a PHD in touring or bike maintenance, I don’t belong to a cycling club or subscribe to any cycling magazines so you could argue that anything that comes out of my mouth should be taken with a pinch of salt. If I am asked a question, I usually have a good idea as to whether I can answer it or not. I can tell people what works for me but it might not work for them. I usually caveat what I say by encouraging them to try it but not to be disappointed if it doesn’t work.

Bike set up is a classic, this is such a personal thing that simple advice will not provide the best set up for a person.  There are plenty of articles on the Internet about how to set your bike up; take all the elements and try them out, you’ll soon know if something isn’t working and you can then make a change. A process of elimination over a period of time should help you get the best compromise you can. The point is, just because someone tells you something, it doesn’t mean that the answer is definitive.

Cycling, like any pastime is about getting out there and ‘doing’; if you get stuck in, you learn. Asking people for information is a key part of learning but it’s not the be all and end all. I have been involved in some sports where the novice asking the accomplished is frowned upon, thankfully cycling doesn’t appear to be like this, most are keen to talk about their pride and joy, their training and their rides to the benefit of all. Long may that continue!

If you do have questions you think I can answer – e-mail me info@phil-cox.net only too happy to chat but don’t expect the definitive answer!  ;o)

 

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