Category Archive: Bike Training

1. Performance Spin Time Trial – testing for improvement.

   June 10, 2014 5:27 pm 2 Comments

   The first part of this blog described Performance Spin, a great new class at my gym. TFD http://thefirstdrop.co.uk/ have provided an excellent class to help cyclists/triathletes improve leg strength, power and endurance on the bike. The training is tough but it has paid dividends for those who have attended regularly, we know this from the 20 minute time trial that is performed every 6-8 weeks.

   I am a keen to see my gym work pay off; the only real way to gauge improvements in performance is to test. I get disappointed when the test results are not what I was looking for but at least I know that I am not where I want to be. Chugging along in the gym with the same programme doesn’t tell me anything, I try to be scientific about all the work I do to get the most benefit given the limited time I have available to train.

   The 20 minute time trial is conducted on a spin bike, I tend to choose the same one to mitigate calibration differences etc. The Keiser 3’s use an electro-magnet to apply resistance so, in theory, the selected gear is practically identical for every session. I can also adjust the saddle and bars to my preferred setting giving me a comfortable position, this ensures I am getting optimum power through the cranks. Bike adjustment is a PHD in itself and not for this post; suffice to say that I have arrived at my settings by trial and error but it seems to work.

   The bikes take an SPD shoe, there is a reasonable amount of float in the pedals but they are used by lots of different people. Having said this, my feet sit squarely in the pedal and I am not aware of much lateral movement even when working hard. The combination of being attached to the pedal and the stiff soles of the shoes has an efficiency benefit compared to simply strapping your feet in.

   The point of the time trial is to measure average power output (in watts) over the 20 minutes. Pedalling harder generates more watts, pedalling harder for longer improves the average wattage. I aim to keep my wattage at an even level for the duration of the test until the last two minutes where I apply extra gears and get out of the saddle for a ‘sprint finish’. My strategy is to work in gear 16 with a cadence of around 97 revs per minute. The sprint finish sees gear 18 and then gear 20 with an eye on the wattage figure. Getting out of the saddle is less efficient than being seated so I try and ensure that the wattage reading goes up or there is little point.

   That is the theory; the reality of the test is a little unpleasant; mental toughness plays a big role in completing it to the plan above. It takes a couple of minutes for my heart rate to increase to around 83% of its max, give or take a few beats this slightly under threshold for me. As the test progresses my heart rate increases to 154 bpm, the sprint at the end sees it somewhere close to 165 BPM. Although warm, my legs take a good 4 minutes to settle into the cadence and feel comfortable. So far so good, the suffering starts around 13 minutes and it’s simply a case of hanging in there from then on.

   I find the following helpful when it comes to completing the test:

   Reset the bike computer before starting

   Don’t dilute your average power output with all the warm up stuff!

    

   Avoid clock watching!

   I am always disappointed when I look at the time elapsed so I try not to check the time too often When it comes to the last 3 minutes I do need to check to time the sprint right.

    

   Music/Podcasts help

   I guess this is the ‘disassociation’ thing. I try to concentrate on the lyrics or listen intently to the discussion – this seems to pass the time and take the edge off of the discomfort.

    

   Ensure proper hydration and fuelling before the test

   Even if I tried to drink I would probably be sick or not be able to get enough air in. The last thing I need to worry about is fiddling with a bottle when I am knackered. Nutrition does play a big part and is a subject in its own right…another blog I think!

    

   Keep good pedalling form

   More difficult to do as you become tired but it does help with the power output. The drills we have covered over the weeks help with this.

    

   Put yourself under a little mental pressure

   As I get towards the end of the test, I remind myself that the work done so far will be wasted unless more effort goes into the final minutes.

   The last 5 minutes are hateful. Legs feel very fatigued and want to give up, getting air in becomes a priority leading to shallow gasping instead of deep breaths and nausea begins to creep in. This is where timing of the sprint becomes key. I have reached the point of vomiting in classes before but have simply stopped pedalling to avoid making a mess; clearly this would have a bad effect on your average wattage during this test so ‘know your problem, you keep it all in’ as somebody once wrote. When the clock does stop, I stop pedalling immediately to get an accurate wattage reading, once I have this I will continue to spin out for a good 5 minutes to get my pulse down to normal levels.

   With luck, the average power should have increased from the last test. This has a downside in that work above the 100% mark in Performance Spin now becomes harder…happy days!

   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!

   

2. Indoor training has never been so good….

   May 29, 2014 8:32 am Leave a Comment

   A couple of months ago I was asked by my local gym about trialling a new kind of spin class specifically for improving cycling performance. The idea sounded interesting, I had a look at some drills that the magazines advocate to see what we might be in for and fed back in a positive way. The outcome was that 8 of us turned up on a wet Tuesday evening to try a sample session.

   Spin is great if you want to get really sweaty and improve lung fitness; it’s a class I enjoy because it is bike related so I feel I am getting benefit from the exercise. The new class focused more on extended intervals and pedalling drills. Up to this point, I had always been a pedal masher and so had not appreciated the finer points of pushing a pedal around in a circle. My left leg is definitely weaker so I tend to load this pedal a little more in an effort to drag it up to the right side standard.

   We started to look at the individual elements of a pedal stroke and practised them until my quads were complaining vociferously. The two biggest points for me were around ‘scraping’ the foot backwards at the bottom of the pedal stroke and imagining that I was throwing my knees over the handlebars. When you combine these elements you can see the wattage improve for the same given effort. We also practised pulling up from the bottom of the pedal stroke to deload the opposite pedal, this avoids working against yourself and sapping vital energy.

   Thoroughly warm now, we embarked on a simulated group ride where individuals would ‘take the front’ by increasing their power output (in watts) to a certain % of their approximate average power output over a 20 minute time trial. This was a little artificial because we hadn’t done the 20 minute test at this point, it was more proof of principle.

   The class split into 2 teams of 4, the leader for a 1 minute period would be working at 120% of his/her 20 minute average power with the 2^nd person at 100%, 3^rd person at 90% and fourth at 80% (the rest bit haha). Roles would then swap so the 2^nd person would become the lead and the former leader would drop to the number 4 spot to ‘rest’. When all riders had worked in each slot (4 minutes), the set would be repeated a further 2 times with no breaks in between.

   All in all a very enjoyable session and tough to boot. The main idea seems to be to get people working above their thresh hold pace for longer than they normally would; working in a team environment is definitely a good motivator and serves to help manage the inevitable pain. Leg strength is also developed with a lower cadence and higher gears, a little different to spin.

   Next blog post, the sufferfest that is the 20 minute time trial – establishing an average power output to use in training.

   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!

   

3. Looking forward to the New Year….

   December 31, 2013 1:24 pm Leave a Comment

   It’s been a while since the last blog post; the usual day to day responsibilities have got in the way of riding and writing. The Christmas break has provided a lot of opportunity to revisit the marketing of my book with a view to shifting the remaining copies of the last order. I have also decided to publish to Kindle but have a few issues around the US tax treaty with the UK and getting a decent cover image that is formatted for Kindle.

   The opportunity to place a stall in Wantage’s community shop arose in November, I thought this would be a good idea given the annual Dickensian evening would mean around 5,000 people descending on the town square to enjoy the festive extravaganza. I did my best to set up a classy looking stall that promoted the Cri Du Chat Syndrome Support Group as well as my book but it wasn’t that successful. In stepped Mim, the lady who put a lot of hard work into getting the shop up and running, her take on class was much better than mine! I have yet to go back and see how many books have sold…a treat for the New Year.

   Having recently discovered the many and varied services offered on fivrr.com, I have paid my $5 to a graphic designer who will recreate the original book cover for Kindle. I paid up front for the design after a brief e mail exchange with this UK based person. I had a design but just needed it in Kindle format, he was happy to do this so I will wait and see. It is possible to do all this stuff yourself but I would have to learn it from the ground up; there are currently not enough hours in the day so fivrr.com seemed like a good idea.

   I also became aware of a free reviewing service that will post the review onto their website if they believe it is worthy….I thought I had nothing to lose and you never know who might see this stuff.

   As to getting out on a bike ride, I think this will have to wait until next weekend. Until then, it will be the gym.

   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!

   

4. The Big Isle Be Back Challenge – Lymington to Wantage

   October 22, 2013 9:18 pm 1 Comment

   Click the ‘read more’ link at the bottom of the post to reveal the photographs!

   The brief respite afforded by the ferry had made little difference to our physical condition. The coffee had perked things up but I knew that the next 80 miles would be tough, bodies would start to ache more and more and the lack of sleep had the potential to cause an accident. I couldn’t imagine how difficult this would be without the support crew; thank goodness they were still alert and willing to help with the mundane tasks that mental fatigue make difficult.

   We rolled off the ferry to be greeted by Phil’s cousin, Fiona, she lived nearby and had made the effort to meet us with flapjack and biscuits. It was nice to see a friendly face and also provided an opportunity to grab a picture of us with a ferry in the background.  This was posted to Face Book quickly.

   

   We rolled quietly out of the terminal; it was 11pm with few people about. A couple made mention of how bright our lights seemed, this was comforting given the worry of cycling overnight. Jamie and Simon had remained on the mainland with the van waiting for us to return for the homeward leg. They had become increasingly worried about navigating at night via very minor roads and had spent the afternoon Googling a better, simpler route. The plan led us through New Milton to pick up the A338 at Ringwood; the new route ensured we followed A type roads that presumably had some decent lighting. It was the simple option to avoid getting lost. I hoped that the traffic would be minimal given the time of night but still couldn’t help thinking that a tired driver might just take a corner a little too fast…..

   We made good time for the first 50 miles, stopping occasionally to top up on food or drink.  The temperature was reasonable but stopping in shady lay-bys soon led to discernible heat loss; some of these places had an ethereal feel to them in the full moon light. I had to remind myself to speak quietly in residential areas. Phil had been troubled by a painful left knee for the first 5 miles or so, he pushed through the uncomfortable period and eventually things settled down. I knew he was worried about a ride-threatening injury occurring; it was little comfort to know that an injured rider could see the trip out in the van, ultimately that was failure.

   Jamie and Simon were also starting to feel the effects of being awake for so long as they concentrated on route finding. They would get out of the van at each stop to sort the riders out, swapping their warm cab for the chilly night air. They were stopping at every junction and indicating the route, ensuring we kept to the plan. Reaching the A338 at Ringwood was a relief, there was little chance now that we would lose our way and this was definitely the homeward leg.

   

   We pulled up around 35 miles from home to take 10 minutes rest. The pace had dropped, each of us feeling the 215 miles already in the bag. Despite pork pies and ginger cake, my mood was low and my body was complaining, the next 35 miles would be difficult but there was no question of giving up. Phil had worked hard to put this challenge together for a very personal cause; I knew we would get the job done regardless of the discomfort. My neck was the single biggest issue for me, turning to look behind was painful and restricted, I just had to keep stretching it at every opportunity.

   ‘I don’t want to cycle with you two ***** anymore,’ I said, smiling.

   ‘But it’s not 2am yet, it’s only 1.45am,’ said Phil and we all laughed. The remembered prophecy of 20 odd hours ago raised our mood a little.

   ‘I don’t care; I’ll still feel the same in 15 minutes.’ This trip demanded a good sense of humour.

   We left the A338 briefly and found ourselves on a single track road presumably used by farmers. The full moon revealed the surrounding fields and made silhouettes of the trees; I felt as if we were disturbing things by being here at this time of night. We met two lads walking in the opposite direction, saying hello as we rode past. Nothing too out of the ordinary other than it was 3am.

   The van waited for us where the track re-joined the A338, Hungerford wasn’t that far away but turning the pedals was becoming more and more difficult. Mark had almost fallen asleep as he was riding; this was a reminder to us that there were many things that could ruin our chances of completing the ride. I made a decision to stop eating on the move because the risk of falling off was becoming more real.

   Personally, I felt there was one last big obstacle, the climb out of Hungerford. This had been playing on my mind since Lymington and was becoming more of a concern as we coasted down the hill through Hungerford town centre; the place was completely silent. We indicated left towards Wantage, what for I have no idea because there was no traffic about to show our manoeuvring intentions to. The hill began.

   I had blown the climb out of all proportion, whether this was due to fatigue or fear of failing I do not know but we got to the top without incident. The pace was very slow now as we rolled into the lay-by just before the M4 junction with the A338 for a 5 minute break before starting the last, lumpy 12 miles.

   Phil’s head rested on his handle bars, he was drawing on deeply buried energy reserves that would need a whole crèche of Jelly Babies to replace; a cycling staple of Phil’s. It was getting more and more difficult to force food down; I’d had enough of sweet stuff but knew that it would be cycling suicide if I didn’t continue to put energy into a failing system. I was stood clutching my empty drinks bottle but doing nothing.

   What’s up mate? Here, let me have it,’ said Simon. He took the top off and refilled it. That simple task was beyond me, the thought of stepping up into the van was just impossible; once again, the support crew took care of us.

   Mark was quiet; I knew he was probably hurting like the rest of us but he was dealing with it in his own way. Despite our physical states, I didn’t hear one word of complaint, the finish was within sniffing distance now and no one was giving up.

   Let’s get this done then,’ said Phil.

   It was a struggle to get back on to the saddle. I wobbled off up the road and under the M4, not really caring if a 38 ton truck was coming off the North bound carriage way at speed or not, I didn’t have the energy to look up so it was academic anyway.

   We had a short climb before enjoying the long downhill stretch into Great Shefford. The pace had improved a bit, possibly a combination of the food stop and the finish being within grasping distance. A few inclines came and went but I didn’t really have any clue as to where we were, I just kept ticking down the miles in my head, trying to be conservative in my estimates. The moonlight and rapidly approaching dawn gave a strange quality to the landscape; all I could see were my handle bars and front wheel.

   The last shallow climb loomed and brought us to the top of Manor Road above Wantage, I couldn’t remember passing the monument at Fawley but it was somewhere behind us. We pulled in to the lay-by next to the van to cover a few check list items. This was the last bit, only downhill now to the finish. We reminded each other to keep the speed in check to avoid a crash; Mark set up his Go-Pro to film the arrival in the town square. It was time to complete what we had started.

   The descent was without issue, we regrouped again at the bottom with Simon and Jamie. They made sure all was well and then headed off to the square to let people know we were close. The silence was absolute once the van had gone; we set off for the last time but a little less conscious of the aches and pains. The last 11 miles had been sketchy but I could not recall anything of cycling past the familiar sites of Manor Road, I suddenly became alert as we passed Church Street. We avoided the post truck coming out of the square and then formed a row of 3 riders to take the finish tape together.

    http://www.youtube.com/watch?v=DXKXPOaHDhU

   A surprising number of people had gathered to welcome us home. There was a Champaign finish provided by Jason, friends and family were cheering (including Adam and Harriet); we even had a ‘well done’ from the market traders who were setting up for the day. I have never been so happy to get off a bike before. I knew that Brian was up to speed on our progress and finish via Face Book, although he wasn’t at the finish line in person I know he was there in spirit as a part of our team.

   

   We’d done what we had set out to achieve in 24 hours and 50 minutes, all 243 miles of it. It was a massive achievement of which we are all proud. It was just as good as completing Land’s End to John O’Groats but in a different way. Regardless of that, the tears were the same. Same time next year chaps?

   It is still not too late to make a donation, we would really appreciate it. Please visit our donations page at:

   https://mydonate.bt.com/fundraisers/bibb2013

   Thank you to all those friends and family who have supported us to achieve this challenge, it would not have been possible without your help.

   https://www.facebook.com/#!/TheBigIsleBeBackChallenge

   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!