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Seven of us out for the DPNC Saturday ride. A clear but cold day so we kept the pace low and were very cautious around corners and down hills. The last thing any of us wanted was to hit some ice and fall. It has been quite dry lately so not too much ice on the road but it was cold enough for our water bottles to freeze and for those with less than ideal gloves to have quite numb finger tips. The descent from Crystal Palace at the start of the ride was the worst. By the bottom I had brain freeze like I’d eaten a big tub of ice cream too fast. Things got easier from there as we warmed up on the hills. The route was out via Toy’s and then back via Ide and Star.

Back to work on Monday so next week’s training schedule is quite gentle to get the year started:

Monday: 90 minutes in two easy commutes (zones 1 & 2)
Tuesday: 90 minutes in two easy commutes (zones 1 & 2)
Wednesday: Rest day.
Thursday: 90 minutes in two easy commutes (zones 1 & 2)
Friday: 90 minutes in two easy commutes (zones 1 & 2)
Saturday: Four hour club ride in the North Downs

Workout:

• Type: Cycle
• Date: 01/03/2009
• Time: 08:30:00
• Total Time: 3:55:00.00
• Calories: 2452
• Distance: 87 km
• Average Speed: 22.21 kmph
• Ascent: 1,115 m

Puncture on Beddlestead, originally uploaded by Adrian Fitch.

Nine started the rescheduled DPNC ride but five dropped out early and did a shorter route. Yesterday’s weather forecast was a little too nasty so on Friday we decided to do a three hour ride today instead. It was still a cold day but not nearly as windy and most importantly, no rain. There was quite a lot of mist however and at times I did think I should have had my front light with me.

We had to stop for a while at the top of Beddlestead while someone fixed a puncture and everybody got quite cold during the wait. The following descent and flat-ish ride along Pilgrims Way did nothing to warm us back up and as we got to the turn for Brasted five decided they weren’t having fun and turned off for home. The remaining four of us went up Toys Hill, along the ridge and back down Ide before going home via Star Hill.

It was quite a brisk ride as we all wanted to keep warm. Elevation gain is from Tracklogs as my GPS only recorded 400m due to the cloud cover.

This week is going to be quite relaxed. Our work Christmas party is on Monday night so I’ll probably catch the train home after and then back in on Tuesday morning. Wednesday’s forecast is looking good so I’ll aim to get in a couple of laps of Richmond Park. I’ve booked the afternoon off from work but let’s see whether I’ve got time to take it. Last week I had all of Wednesday booked off but had to cancel because I was just too busy. Hopefully this week won’t be as manic.

Workout:

• Type: Cycle
• Date: 12/14/2008
• Time: 09:00:00
• Total Time: 3:10:00.00
• Calories: 2475
• Distance: 75 km
• Average Speed: 23.68 kmph
• Ascent: 1,100 m

Photo by TheLizardQueen used under license

Ten of us out for a fairly relaxed DPNC ride around the regular Lingfield Loop. Weather was dry but quite chilly so we didn’t hang around for too long at the top of Ide Hill before heading back via Brasted. We lost Pete early on when he got a puncture at the back of the group and didn’t call out for us to stop. He eventually caught us on Ide.

Winter has finally kicked in and it has been very wet, cold and windy recently so I’m going to take it easy for the next four weeks and let my training routine be guided by the weather. Sub zero days will definitely be out. Slipping on some ice could seriously ruin Christmas. So far I’ve been lucky with where my rim broke and when my gear cable snapped so why push it? I still want to get to Richmond Park at least once each week. Two laps from home is only a two hour ride so it will have to be quite a storm to keep me indoors. The Saturday club rides are another story. They’re four hours at a steady pace and that long in bad weather is not fun. What is the point if it not enjoyable?

So, my training plan for the next four weeks: ride and have fun.

Good news is that I have booked my Eurostar tickets for April’s Tour of Flanders so transport, accommodation and event entry are all finally sorted. Ironically, I am probably going to spend less on this event in Belgium than I have for ones in Wales and that includes buying a bike bag.

Workout:

• Type: Cycle
• Date: 12/06/2008
• Time: 08:30:00
• Total Time: 4:15:00.00
• Calories: 3322
• Distance: 98 km
• Average Speed: 23.06 kmph
• Ascent: 1,125 m

Ten of us out for a cold, misty and wet recce of next February’s Hell of Ashdown sportive. Two punctures and one snapped gear cable, fortunately none of them mine. Out to Downe from Crystal Palace and up the short, sharp Cudham Test Hill before a long run south to Kidds Hill via Brasted Chart and Dormansland. Greig and Pete broke of for a shorter ride around Edenbridge and the rest of us made good time as we weaved down through the lanes. There was a most welcome cake stop in Groombride before the return leg via Bailey’s and Star hills. Ken, Dyanne, Joe, Michael and one other broke off as we approached Bough Beech Reservoir and opted for the more direct route home via Ide Hill. Harvey, Daniel and I pushed on and finished the full route. I wish I could remember the other rider’s name. He was great at taking turns at the front and excellent to ride with.

Daniel has posted his pictures from the ride here.

Saturday’s forecast was for a cold and wet day so I figured this was probably a good time to put some winter tyres on. First time I’ve used 25mm Continental Four Seasons and at the recommended 95psi, they were so much more comfortable to ride than 23mm GP4000s at 110psi. They also stuck to the road fantastically and dealt with both the road and weather conditions perfectly.

Fortunately I got to do the ride on a new rear wheel but the experience of getting it makes it very difficult to recommend my local bike shop. I have persevered with De Ver because it is almost at the end of my road and stocks a reasonable range of bikes and gear. It is also the only place I know where I could take my broken wheel last Saturday and have a new one built by Friday. What bothers me is that the shop let me down a number of times on service. I asked for a silver rim and got black. I also asked for rim tape but had to fit it myself and only got it because my wife asked for it when picking up the wheel. Paying for it took 20 minutes apparently while another customer looked around and got so bored he walked out. Jason the mechanic then called me after my wife had left to let me know that there had been a “boo boo”. My old cassette and skewer were also supposed to be put on the new wheel but he’d forgotten to fit them and I could drop by any time to pick them up. Great.

Turns out the black rim doesn’t look too mismatched to front’s mottled silver. Fitting the rim tape only took a couple of minutes and luckily I had a new cassette and old skewer that I could use. It dismays me when a local shop lets me down on service. Everything I need can be bought cheaper online and without great customer service there is little reason to go your local bike shop.

Workout:

• Type: Cycle
• Date: 11/29/2008
• Time: 08:30:00
• Total Time: 6:36:00.00
• Distance: 150 km
• Average Speed: 22.73 kmph
• Ascent: 2,000 m

A cracked rim brought this ride to rather abrupt end. The plan was for a steady four hour club ride through the North Downs but after 45 minutes it was over. First, a loud pop from my rear wheel followed almost immediately by the rim hitting the road through an already fully deflated tyre. A piece of the rim had come away and there was no way to continue.

Fortunately I was only on a slight decline, not going too fast and, most importantly, going in a straight line. We were about to turn off for a fast run down a hill and if this had happened then, the results would have been very different. My luck did not end there. As soon as I was off my bike two guys in a car stopped and offered to take me to the nearest station. In the end, an almost ideal outcome to a potentially catastrophic situation.

Jason at De Ver thinks he can build me a new wheel by Friday so I shouldn’t have to pull out of next weekend’s Hell of Ashdown recce.

It frustrates me that the wheel had only done 4,500 km so should have been fine. Our recent run of bad weather must have caused a little too much of the braking surface to be ground away. In fact, my last brake blocks only managed 360 km when I normally get at least 2,000 km out of them.

Hopefully my old rear wheel will get me through next week’s training plan:

Monday: 90 minutes in two recovery paced commutes
Tuesday: 90 minutes in two recovery paced commutes
Wednesday: Two hours with two sub threshold circuits of Richmond Park
Thursday: 90 minutes in two recovery paced commutes
Friday: 90 minutes in two recovery paced commutes
Saturday: Six hours in a steady paced recce of the Hell of Ashdown route

Workout:

• Type: Cycle
• Date: 11/22/2008
• Time: 08:30:00
• Total Time: 00:47:31.00
• Distance: 18.54 km
• Average Speed: 23.41 kmph
• Ascent: 280 m

Eleven went out on the DPNC Saturday ride, ten came back. We lost Pete on the climb of Bayley’s Hill when he stopped to water the plants and only heard from him once he was home. First time out with us was Chad (?) from the US and Allen. Others were Ken, Greig, Omar, Hassan, Joe, Adam and Harvey.

I led the group on a fairly hilly ride out from Crystal Palace and down to Markbeech via Beddlestead, Pilgrims Way and Brasted Chart. From there we made our way back via Bayley’s and Brasted Hills. I wanted to see what Bayley’s Hill was like ahead of our Hell of Ashdown recce in a couple of weeks and it is quite a good climb — not nearly as steep as York’s nor as long as Ide so perfectly manageable.

My plan was to ride as much as possible at around 75% of max and only push it up to 85% on the hills. That of course went out the window as I tried to keep up with the climbers. Eight of the group were considerably better than me on the hills so I fought to keep up with them as much as possible by pushing up towards my threshold (89%) and holding it. This still wasn’t enough to stay with them but it did minimise the gaps they could open up.

Next week’s training plan:

Monday: 60 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery paced commute home.
Tuesday: 90 min in two recovery paced commutes.
Wednesday: 2 hrs with two hard paced (85%+) laps of Richmond Park, allow adequate recovery between laps, second in the opposite direction to the first.
Thursday: 90 min in two recovery paced commutes.
Friday: 60 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery pace commute home.
Saturday: 4 hr club ride in the North Downs, stay near the front of the group and ride own pace on the hills.

Workout:

• Type: Cycle
• Date: 11/15/2008
• Time: 08:30:00
• Total Time: 4:20:00.00
• Distance: 100 km
• Average Speed: 23.08 kmph
• Ascent: 1,400 m

Six of us out for a wet and windy DPNC Saturday ride. Standard Edenbridge Loop - out via Woldingham and Gangers Hill to Edenbridge and then back via Ide and Sundridge hills.

Greig was on his new winter Ribble and the others out were Pete, Omar, Mike and his kiwi friend Genevieve. Mike broke off for a shorter ride when we turned for Gangers.

I dressed right this time - sleeveless base under a long sleeved jersey and waterproof jacket. New DeFeet Woolie Boolie socks were excellent. After 90 minutes of riding in the rain my feet were still soaked but they stayed reasonably warm for the rest of the ride.

Time to fit the Race Blades too. They keep a lot of my road spray off me even if they’re not too good at keeping it off those immediately behind.

Elevation gain taken from TrackLogs as my GPS only recorded 625m.

Next week is a recovery week so my training plan is very simple:

Mon-Fri: 90 min recovery paced commutes each day
Saturday: 4 hrs in the Surrey Hills, mostly zone 1 & 2 with hard efforts on the hills

Workout:

• Type: Cycle
• Date: 11/08/2008
• Time: 08:30:00
• Total Time: 4:17:00.00
• Distance: 100 km
• Average Speed: 23.35 kmph
• Ascent: 1,400 m

Very wet, windy and cold day in the North Downs with Michael. Light rain started shortly after we set out and gradually got heavier. After around 100km I was soaked through and cold. Windproof jacket over a long sleeved jersey and base layer wasn’t enough to stay warm. New boots worked ok until the rain got really heavy. The water running down my legs filled them up and I sploshed around in them for the next two hours. One puncture for me just after Seal. Couldn’t find what caused it so just replaced the tube and made it home fine. Tyre may need replacing - done over 4,500 km.

Got my registration in this week for next April’s Tour of Flanders (or Ronde van Vlaanderen) so there’s finally something finite to work towards in next week’s training plan:

Monday: 60 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery pace commute home.
Tuesday: 90 min in two recovery pace commutes.
Wednesday: 2 hrs with two hard paced (85%+) laps of Richmond Park, allow adequate recovery between laps, second in the opposite direction to the first.
Thursday: 90 min in two recovery pace commutes.
Friday: 60 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery pace commute home.
Saturday: 4 hr club ride in the North Downs, stay near the front of the group and ride own pace on the hills.

Workout:

• Type: Cycle
• Date: 11/01/2008
• Time: 08:30:00
• Total Time: 6:40:00.00
• Distance: 150 km
• Average Speed: 22.5 kmph
• Ascent: 1,900 m

Six of us out on the DPNC ride. Ken led us out via Beddlestead and Chalk Pit Lane to the Epilepsy Centre at Lingfield and then back via Ide and Star Hills. Worked at staying in zones 1 and 2 (<77%) most of the time and then pushing it up to zone 4 (>85%) and maintaining steady cadence (70+) on the hills. Felt very comfortably riding that way but overshoes or booties would have made the ride a whole lot nicer.

My new winter boots arrived this week but they’re a little too insulated to wear yet. The temperature is forecast to hang around in single figures next week so they may have arrived just in time.

The clocks going back this weekend allow me to get a couple more Richmond Park circuits into next week’s training plan:

Monday: 90 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery pace commute home.
Tuesday: 90 min in two recovery pace commutes.
Wednesday: 2 hrs with two hard paced (85%+) laps of Richmond Park, second in the opposite direction to the first, allowing adequate recovery between them.
Thursday: 90 min in two recovery pace commutes.
Friday: 60 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery pace commute home.
Saturday: 3 hrs in the North Downs, mostly zone 1 & 2 with hard efforts on the hills

Workout:

• Type: Cycle
• Date: 10/25/2008
• Time: 08:30:00
• Total Time: 4:18:00.00
• Distance: 103 km
• Average Speed: 23.95 kmph
• Ascent: 1,300 m

A good long ride out into the Surrey Hills with Michael. We were due to meet at 8am at Richmond Park’s Roehampton Gate but Michael was around 20 minutes late so I had time to take a handful of photos of the thinning early morning mist in the park as the sun began to warm things up and the deer began to stir.

Michael knew the route down to the Surrey Hills so we headed out of the Park via Ham Gate. We crossed the Thames at Hampton Court and then again at Walton on Thames. At that point I figured something was wrong as we shouldn’t be heading north. The Surrey Hills are around 20km south west of Richmond Park and we had now been riding for nearly an hour and were still going through quite built up parts of London. Finally as we reached Feltham Michael admitted he was lost and we tried to figure out where we were.

Last night I loaded a handful of Surrey Hills routes on to my GPS so I picked one, zoomed out on the map and we bumbled our way across south west London towards it. An hour later we had crossed the M25 and were close to Westhumble, ready to start our ride. Michael couldn’t remember the route he’d done previously and was planning to do today so we picked the Cheam and Morden CTC Hilly 50 from my GPS and set out for a short spin. The route is described as a “tour of the Surrey Hills without the boring flat bits”. It includes Ranmore, Leith Hill, Friday Street, White Down and ends at the top of Box Hill. We cut out the climb up Pitch Hill from Ewhurst and opted for a coffee in Peaslake instead.

The weather was sunny, not too breezy and perfect for cycling as we enjoyed spinning through the woods and past some stunning houses.

Overall, a very satisfying day after a less than ideal start.

Workout:

• Type: Cycle
• Date: 10/18/2008
• Time: 07:30:00
• Total Time: 5:30:00.00
• Distance: 125 km
• Average Speed: 22.73 kmph
• Ascent: 1,552 m

Nine of us out on the DPNC Saturday ride. Hassan lead us on a wonderful route along Pilgrims Way out past Kemsing and back via Eynsford. Quite misty at the top of Clarkes Hill but that burned off quickly and the weather was warm and sunny. Michael joined us for the first time.

Workout:

• Type: Cycle
• Date: 10/11/2008
• Time: 08:30:00
• Total Time: 4:11:00.00
• Distance: 98 km
• Average Speed: 23.43 kmph
• Ascent: 1,360 m

Very wet and windy tenth edition of the Ride of the Falling Leaves. Counted thirteen punctures, none mine or Michael’s. Took a slightly longer route and avoided Slurry Lane (Force Green Lane). We were on target for 4:15 until Toys when Michael’s legs gave up. Took it easier from then. Official time 4:43, two minutes slower than last year.

Wore wind proof 3/4’s and jacket over a base layer and short sleeved jersey with full finger gloves and neoprene booties. Got very wet but was mostly warm and comfortable throughout. Put mudguards on last night so together with the booties they kept my feet dry for about 90 minutes. For the remaining three hours it felt like my thick sodden socks were adding a lot of weight. My feet were warm however so perhaps I should try some windproof booties instead and stick to thin socks.

Elevation gain of 1,573 metres taken from TrackLogs as the cloud cover caused havoc with that part of my GPS. Navigation was fine but it registered only 596 metres of climbing.

Results on the Dulwich Paragon site here.

Workout:

• Type: Cycle
• Date: 10/05/2008
• Time: 08:45:00
• Total Time: 4:29:00.00
• Distance: 105 km
• Average Speed: 23.42 kmph
• Ascent: 1,500 m

Thirteen of us started this weekend’s DPNC ride from Crystal Palace and one joined at Elmers End roundabout. Ken and Hassan needed to get back early and Sam wasn’t feeling 100% after her mid week half marathon so they broke off for a shorter ride. The rest of us headed out into the North Downs over Brasted Chart (back of Toys Hill) and back via Ide and Brasted Hills. Two punctures, neither mine although my rear mech cable broke just as arrived home — lasted 5,300 km.

Only one week until Falling Leaves and everybody was already talking about next year’s goals. Perhaps I’ll be able to find a nice European sportive that fits my schedule. The Amstel Gold on April 18 is my pick at the moment.

Workout:

• Type: Cycle
• Date: 09/27/2008
• Time: 08:30:00
• Total Time: 3:46:00.00
• Average Heart rate: 121
• Distance: 86 km
• Average Speed: 22.83 kmph
• Ascent: 1,200 m
• Average Cadence: 70

Last bit of mid-week training before next weekend’s Ride of the Falling Leaves. Pushed it a bit on the two hills in Wimbledon (peaking at 89% and 92%) and then tried to hold a steady 80% along the King’s Road from Putney Bridge to Buckingham Palace. Sunrise will soon be too late for a Richmond Park circuit before work. There is probably only one window left this year (when the clocks go back at the end of the month) and that will be it until late February.

Workout:

• Type: Cycle
• Date: 09/25/2008
• Time: 06:30:00
• Total Time: 00:50:46.00
• Average Heart rate: 133
• Calories: 1010
• Distance: 21.3 km
• Average Speed: 25.17 kmph
• Ascent: 213 m
• Average Cadence: 81

Eight of us out on the DPNC ride. Two more joined at Elmers End roundabout but the group split at Woldingham with half doing the Falling Leaves route and the rest of us doing the the regular Edenbridge Loop at a slightly more relaxed pace. The four with me were Greig, Tim, Joe (who also did the Southern Sportive last weekend) and one other (on a nice looking Lemond Etape).

Workout:

• Type: Cycle
• Date: 09/20/2008
• Time: 08:30:00
• Total Time: 3:51:00.00
• Average Heart rate: 133
• Calories: 4374
• Distance: 96 km
• Average Speed: 24.94 kmph
• Max Speed: 59.3 kmph
• Ascent: 1,300 m
• Average Cadence: 79

This year’s Southern Sportive was just as much fun as last year’s but also had the same problem. Signing on was a breeze and the course was fantastically signed. The route was fast and challenging with many short climbs sprinkled across a sweeping roller coaster ride around the lanes of the West Sussex and Hampshire border. Only the long queue at the finish to hand back the timing chips and get our t-shirts and results marred an otherwise perfect day out.

Not everything went exactly to plan across the day but Michael and I just got on with it and put in a stunning time (for us). Our official time was 6:01, taking nearly 15 minutes off last year’s time. It put us solidly amongst the Silver finishers, almost 20 minutes ahead of Bronze and around 20 minutes away from Gold. It will be interesting to see our overall finishing position once the results are posted tomorrow and see how our rankings changed at each feed stop.

[Update 16 September]

Photos now up on takeyourpics.co.uk.

Results from southernsportive.com for Full, Mid and Short Routes.

The results are bit screwed up at the moment with the fastest rider appearing to complete the 155 km (96 miles) Full Route at an average speed of 101 kph (63 mph). Looking at our results, we overtook around 170 riders with only 30 starting in the group after us but nearly 200 finishing after we did.

Workout:

• Type: Cycle
• Date: 09/14/2008
• Time: 08:50:00
• Total Time: 5:39:00.00
• Average Heart rate: 147
• Distance: 154 km
• Average Speed: 27.26 kmph
• Ascent: 1,836 m
• Average Cadence: 76

Michael and I set out from the cafe at Crystal Palace for a very wet and windy ride around the Falling Leaves route ahead of the October 5 event. Several rain showers blew through across the morning so we took it very easy on the descents. Traffic was quite light but you had to be vigilant when leading. Loose gravel covered a number of narrow lanes and junctions. Road surfaces were rather broken up at some points plus many of the hedges were a bit ragged due to the weather so a few errant branches were conveniently jutting out at eye level.

Force Green Lane just north of Westerham was the worst. It is signed as not suitable for motor vehicles and it was a quagmire of mud and slurry. It became obvious along that lane that fitting Race Blades before coming out would have been a good idea. My shoes, legs, bike, back and face were now coated in a rather stylish and attractive dark brown layer of gritty sludge. The joke at the lights about a quick stop at the car wash on the way home didn’t seem like such a bad idea at that point.

Workout:

• Type: Cycle
• Date: 09/06/2008
• Time: 08:30:00
• Total Time: 4:18:00.00
• Average Heart rate: 140
• Distance: 106 km
• Average Speed: 24.65 kmph
• Ascent: 1,447 m
• Average Cadence: 76

Last Richmond Park circuit for a couple of weeks as I begin my taper for the Southern Sportive. It was very windy in the park so I just put my head down and tried to maintain a steady work rate. I was aiming for an average heart rate of 80% and managed 77% over the 22 minute circuit.

Workout:

• Type: Cycle
• Date: 09/02/2008
• Time: 18:00:00
• Total Time: 1:28:25.00
• Average Heart rate: 139
• Calories: 2151
• Distance: 39.03 km
• Average Speed: 26.49 kmph
• Max Speed: 60.3 kmph
• Ascent: 262 m
• Average Cadence: 83

Eleven of us out for the DPNC ride. Regular Edenbridge loop past the reservoir and back via Ide and Brasted hills. One puncture and one broken spoke - fortunately neither were mine. Very hot day. Some good sustained speed work up to Markbeech but I still need to concentrate on my hill climbing. Far too often I’m rushing in and burning out too quickly.

Next weekend I’m aiming to ride the Falling Leaves route instead of the regular DPNC ride. For one, it will be nice to spin around the route ahead of the October 5 event, and two, it will be good to do some focused preparation ahead of the following weekend’s Southern Sportive — 155 km (96 miles) with just over two thousand metres (6,600 ft) of elevation gain.

Workout:

• Type: Cycle
• Date: 08/30/2008
• Time: 08:30:00
• Total Time: 4:02:14.00
• Average Heart rate: 131
• Calories: 3089
• Distance: 96.2 km
• Average Speed: 23.83 kmph
• Ascent: 1,292 m
• Average Cadence: 70

Averaged 77% in a 22 minute circuit of the park. Difficult to maintain a steady work rate due to lots of slow moving traffic. Probably left work too early although Kings Road was fairly quiet.

Workout:

• Type: Cycle
• Date: 08/28/2008
• Time: 17:30:00
• Total Time: 1:29:34.00
• Average Heart rate: 134
• Calories: 1941
• Distance: 38.93 km
• Average Speed: 26.08 kmph
• Ascent: 265 m
• Average Cadence: 80

Good ride home via Wimbledon. Kings Road provided lots of opportunities to power away from lights so got warmed up quite quickly. Kept an 85% average over the 21 minute circuit of Richmond Park. Not many evening rides left this year. Sunset is already around 8pm and by the end of September it will be too dark to get a circuit in before the gates close.

Workout:

• Type: Cycle
• Date: 08/26/2008
• Time: 18:30:00
• Total Time: 1:25:47.00
• Average Heart rate: 150
• Calories: 2021
• Distance: 39.02 km
• Average Speed: 27.29 kmph
• Ascent: 280 m
• Average Cadence: 84

My second relatively hard ride in to work this week and I’m still not feeling 100%.

My legs feel sluggish and I’m finding it hard to get my heart rate above 90% and hold there on the hills.

It’s probably just a lack of adequate sleep as I’ve been eating well and riding really easy on my regular commuting days.

My resting heart rate is back to normal (44 bpm) and I don’t feel like I’m coming down with anything so it looks like I just need to be stricter with getting a decent eight hours every night.

Workout:

• Type: Cycle
• Date: 08/21/2008
• Time: 06:30:00
• Total Time: 1:25:12.00
• Average Heart rate: 134
• Calories: 1666
• Distance: 37.61 km
• Average Speed: 26.49 kmph
• Ascent: 249 m
• Average Cadence: 79

My first ride in via Wimbledon and Richmond Park for about five weeks.

I wasn’t really in the mood for the ride but I need to get some good power building work in ahead of next month’s Southern Sportive.

Perhaps it was the lingering effects of Saturday night’s excesses but I just couldn’t summon the energy to go all out.

I was ok on flat ground and could sprint away from lights quite well but the hills just killed me.

It was impossible to get up to and hold 90% heart rate for any length of time so it looks like I need to get some good rest and make sure I eat and drink well over the next few days.

Workout:

• Type: Cycle
• Date: 08/19/2008
• Time: 06:30:00
• Total Time: 1:20:56.00
• Average Heart rate: 135
• Calories: 1728
• Distance: 37.49 km
• Average Speed: 27.79 kmph
• Ascent: 244 m
• Average Cadence: 82

Nine of us met at the cafe for the DPNC Saturday ride.

We knew the weather forecast, we had even looked outside, yet still we came.

The drizzle started almost immediately and barely let off for the entire ride.

I resisted putting on my rain jacket at the start and found my base layer and arm warmers did enough to keep me comfortably warm and fairly dry.

It was quite a haphazard ride with the rain causing lots of stops to fix punctures.

We never really got into a groove but did discover a nice coffee shop in Brasted called 96º when Ken had to change his second puncture.

Ken led the ride down to Edenbridge and back via Toys Hill and Brasted. Greig, Omar, Hassan (not on his BH), Darren, Neil and Ronnie were there plus Matt was out on his first ride with us.

Workout:

• Type: Cycle
• Date: 08/02/2008
• Time: 08:30:00
• Total Time: 3:58:51.00
• Average Heart rate: 117
• Calories: 4150
• Distance: 91.77 km
• Average Speed: 23.05 kmph
• Ascent: 1,160 m
• Average Cadence: 72

Twelve of us started the regular DPNC Saturday Ride from Crystal Palace out to Edenbridge and back via Ide Hill.

Led by Ken with the familiar faces of Greig, Omar, Hassan, Pete, Adam who I hadn’t seen for a while, Harvey and Alex who broke off at the turn to Gangers Hill but not before telling us a little about his experience during the Tour of Ireland. There was also Darren who I’ve ridden with once or twice before and Yaris and Tim who I was out with for the first time.

Hassan, Harvey and Adam were all on new bikes. Hassan’s BH almost needed to be tied down to stop it floating away at the Ide Hill Post Office picnic stop.

Eight of us were in club kit - first time I think we’ve had so many, at least when I’ve been out.

We carelessly lost Yaris and Darren on the way back from Ide Hill. Not good form.

Workout:

• Type: Cycle
• Date: 07/26/2008
• Time: 08:30:00
• Total Time: 3:58:55.00
• Average Heart rate: 126
• Calories: 4463
• Distance: 96.28 km
• Average Speed: 24.18 kmph
• Ascent: 1,247 m
• Average Cadence: 73

The legend continues…

This was the sixteenth running of the iconic overnight ride from London Fields in Hackney to the lost city on Dunwich on the Suffolk Coast.

We set off from the Pub in the Park at sunset and maintained a steady pace out through Epping Forest, the North Weald and across Essex.

Some light rain was forecast but never eventuated and the sky was fairly clear for most of the night so we got to enjoy the glow of the full moon as we silently breezed along the country lanes.

Shortly after crossing into Suffolk we reached the feed stop at Lavenham Village Hall and it took us just under four hours to cover the first 110 km (68 miles).

We stuck around for around an hour eating, drinking, replacing batteries and chatting to the other riders.

The queue for food reached the door when we arrived but by the time we were ready to leave it snaked out the building and into the cold early morning air.

It was very cold when we got going again and I was so glad I had put on my 2XU windproof softshell at the hall.

The last 80 km (51 miles) took us three hours and we arrived at the cafe on Dunwich Beach just as the sun was rising shortly after 5am.

We quickly devoured a fry up and made space for the growing queue of cold and hungry cyclists.

We wanted to hang around and chat but it was just too cold outside so we started back towards the train station at Darsham at a gentle pace.

We arrived with around 90 minutes to wait until the first train and there were already three others ahead of us.

We had heard how twitchy the train people can be when presented with a platform full of cyclists all trying to get on to the three carriage train so as the platform began to fill up we took the fortunate decision to ride 25 minutes up the the road to the preceding station in Halesworth.

Around ten others had the same idea and we all managed to get on the train after a little drama.

The conductor wasn’t happy with our bikes in all the vestibules so we pacified him by removing wheels and stashing everything away from the doors and out of the passage ways.

When we got to Darsham he wouldn’t let any of the fifty-odd cyclists on to the train and they now had to either cycle the extra 50 km to Ipswich or wait another two hours for the next train.

Next year I think I’ll factor in the extra ride to Ipswich and avoid all the train drama.

Workout:

• Type: Cycle
• Date: 07/19/2008
• Time: 21:00:00
• Total Time: 7:55:59.00
• Average Heart rate: 132
• Calories: 8882
• Distance: 206.38 km
• Average Speed: 26.02 kmph
• Max Speed: 51.1 kmph
• Ascent: 1,475 m
• Average Cadence: 82

Fantastic spin through Richmond Park this morning on the way to work.

This was a “Fast Steady” session where I work to keep my heart rate around 80% of max throughout.

I put in hard efforts on the hills (up to 92%) while maintaining good cadence (~80 rpm).

I can only manage this session once per week as any more and I don’t have enough recovery time and feel myself beginning to get stale.

The route took me past Wimbledon for the first time since the tournament started and it looks like they’ve got the same level of security as a G8 summit.

There were concrete blocks everywhere, razor wire coiled along every fence and an army of security people, even at 7am.

Workout:

• Type: Cycle
• Date: 07/01/2008
• Time: 06:30:00
• Total Time: 1:20:20.00
• Average Heart rate: 145
• Calories: 1602
• Distance: 37.52 km
• Average Speed: 28.02 kmph
• Ascent: 252 m
• Average Cadence: 87

Eleven of us out for this morning’s DPNC ride into the North Downs but we were shortly down to nine when Beverley and one other dropped off to do a shorter route.

I wasn’t feeling too motivated this morning and probably would have skipped the ride if I hadn’t promised Pete that I’d be there so we could talk about the logistics for August’s Devil Ride in Wales.

Fortunately after around two hours of hard cycling, two gels and one bottle of energy drink I felt a ton better and forgot how sluggish and tired I felt.

My legs even woke up at that point and no longer felt like jelly.

I don’t think I’m fully recovered from last weekend’s 165 km Circuit of the Cotswolds sportive and probably should have taken at least Monday off the bike.

We live and learn.

Workout:

• Type: Cycle
• Date: 06/28/2008
• Time: 08:30:00
• Total Time: 4:10:31.00
• Average Heart rate: 124
• Calories: 4466
• Distance: 101.15 km
• Average Speed: 24.23 kmph
• Ascent: 1,313 m
• Average Cadence: 75

An event that ran perfectly according to plan from start to finish.

I kept a close watch on my computer throughout the ride and made sure I kept my heart rate around 75% of max on the flats and not too much above 85% on the hills.

My current position is the black dot, my planned pace (Garmin’s Virtual Partner) is the white dot and Lark Stoke, our first decent hill, is the line climbing up to the right.

By this point I was ahead of my planned pace and hadn’t been pushing myself at all.

My small lead was soon wiped out by a 24 km/h headwind and I could only begin to make it back up when the course turned east for the last 50 km section of rolling hills and the wind was then behind me.

Workout:

• Type: Cycle
• Date: 06/22/2008
• Time: 08:30:00
• Total Time: 6:47:02.00
• Average Heart rate: 145
• Max Heart rate: 184
• Calories: 7468
• Distance: 165.51 km
• Average Speed: 24.4 kmph
• Max Speed: 70.5 kmph
• Ascent: 2,453 m
• Average Cadence: 79

We only got 30 kilometres into our three day, 180 km ride from Brighton to Sandwich when we had to pull out.

The National Cycle Route we were following took us along everything from a glorious segregated bike path along the cliffs out of Brighton to a couple of very busy A road sections and along muddy, potholed tracks strewn with gravel and rocks.

All of this was a little too much for Mandy who isn’t the most experienced cyclist so we cut our losses and headed for the closest train station and home.

Sunday was my last opportunity to get a long ride in before next weekend’s Circuit of the Cotswolds but the big London to Brighton charity ride was on so my regular route through the Surrey Hills would be a little too congested.

Instead I worked out a fairly hilly 120 km route starting from Crystal Palace and heading out into the North Downs between East Grinstead and Sevenoaks.

In my enthusiasm I started the ride a little too hard and payed for it later.

I was deliberately pushing the pace to see what happens when I maintain a heart rate around 80% of max instead of last weekend’s 75%.

The first long drag up from Elmers End to Woldingham (20 km) was fabulous but I could feel that my legs weren’t happy.

They weren’t warmed up properly and didn’t feel comfortable working at that rate so early.

The descent down Gangers Hill over the M25 and on towards Lingfield offered a few opportunities to rest before a fairly lumpy 10 km section as I looped down towards Edenbridge and back up towards Westerham past Churchill’s Chartwell.

Westerham is the ride’s mid-point so I stopped to fill my water bottle and grab a Red Bull.

That perked me up and despite the stop I was still slightly ahead of my Garmin’s Virtual Partner.

I then looped back over the M25 briefly before turning south and starting the climb up Brasted.

The descent of Toy’s Hill was spoiled a little by a car going far to slowly but it forced me to take it a little easy before the loop around Bough Beech Reservoir and on to Ide and Star Hills.

These last two hills weren’t particularly tough, they just went on forever.

By the top of Star I had very little left in my legs so the few short sharp inclines on the route back to Crystal Palace through Downe were unusually debilitating.

This weekend I’m not going to be able to ride so hard and I’m going to have to force myself to hold back for the first third of the course.

After the first feed stop I’ll step it up a bit if I need to.

Workout:

• Type: Cycle
• Date: 06/15/2008
• Time: 09:00:00
• Total Time: 4:51:42.00
• Average Heart rate: 143
• Calories: 5650
• Distance: 120.77 km
• Average Speed: 24.84 kmph
• Ascent: 1,654 m

Great spin through the Surrey Hills this morning.

I missed both my longer sessions this week so wanted to make up some kilometres.

Normally I would head out on a club ride on Saturday morning but yesterday’s forecast was miserable so I planned to skip it and work out a longer route with the same climb rate as this month’s Circuit of the Cotswolds.

This was to be my last endurance ride before the event so I wanted to see how I would fair over a course 75% of the length.

I managed to keep the power on and to pedal smoothly with controlled breathing on gradients up to 10%.

After that everything began to fall apart and by 20% I was pushing the pedals over one at a time.

Next weekend Mandy and I are planning a three-day trip along the coast from Brighton to Sandwich in Kent.

We will average around 60 km per day and the forecast looks promising (at this stage) but we’ve opted for B&Bs over camping.

Workout:

• Type: Cycle
• Date: 06/08/2008
• Time: 07:45:00
• Total Time: 5:05:11.00
• Average Heart rate: 138
• Calories: 5923
• Distance: 126.44 km
• Average Speed: 24.86 kmph
• Ascent: 1,792 m
• Average Cadence: 82

Nine of us out in the early morning sunshine for the DPNC Saturday ride in the North Downs.

Ken led us on a slightly modified Edenbridge loop with Star Hill added after Ide.

I climbed well by pushing my heart rate up to my Zone 5 threshold (92% of max) and holding it there for the duration.

Fortunately none of the hills were too long and I made it up them all towards the middle of the group.

This ride brought up my 5,000th km of this year which is half my 2008 goal.

No holiday is planned for this month so I’m looking forward to a few weeks of routine riding.

The Circuit of the Cotswolds sportive is on the 22nd and I’m planning a weekend tour along the East Sussex and Kent coast if we get some good weather.

Workout:

• Type: Cycle
• Date: 05/31/2008
• Time: 08:30:00
• Total Time: 4:13:19.00
• Average Heart rate: 125
• Calories: 4583
• Distance: 103.15 km
• Average Speed: 24.43 kmph
• Ascent: 1,303 m
• Average Cadence: 75

Only manged to complete the medium route in an official time of 6:24:41 (bronze).

We met Kiwis Hamish and Richard at dinner in Bala the night before. They were up from London together with the Reid and MacGregor families and were also making a weekend of it. We started together but they were last seen heading back towards Betwys-y-coed with a support motorbike when Hamish broke a spoke. We never exchanged numbers but they have also entered the Circuit of the Cotswolds so hopefully we’ll catch up again there.

My GPS says I rode 143 km with 2,200 m elevation.

The event’s site says the route was 146 km with 2,760 m while the route plotted on an Ordnance Survey map in TrackLogs says it was 142 km with 2,970 m.

By the time I hit the bail out point I thought I had only completed 2,100 m of the full route’s advertised 3,900 m of climbing and had the rest to cram into the remaining 70 km.

It wasn’t a hard choice to then cut my losses and head straight on to Bala.

If I had known that I had in fact only around 1,000 m left I might just have convinced myself to tough out the rain and gale force headwind and complete the full 200 km course.

There’s always next year.

The scenery in North Wales was stunning and the highlight of the ride was the fast 8 km descent from Nebo to Llanwrst. The toughest part was the gale force headwind during the 19 km climb up the Ranges from Maentwrog.

The scariest part was the wet and slippery 10 km decent from the Ranges into Llanuwchylln. The freezing rain that felt like pins being driven into my face did its best to distract me as I was trying to keep my bike under control on the narrow track.

The feed stations were well stocked but I stuck to water and bananas. There was lots of Red Bull plus one even had a barbecue. I was a little early for lunch but was almost tempted to stick around for a cup of tea or coffee.

My plan to not hang around in feed stations worked as faster groups would often overtake me twice, once before the feed station and then again after because they had hung around chatting.

Four weeks to now prepare for the Circuit of the Cotswolds.

Workout:

• Type: Cycle
• Date: 05/25/2008
• Time: 07:00:00
• Total Time: 6:09:57.00
• Average Heart rate: 148
• Calories: 6561
• Distance: 142.46 km
• Average Speed: 23.1 kmph
• Ascent: 2,197 m
• Average Cadence: 78

Ten of us out for the DPNC Saturday ride.

Ken started leading us on the classic Edenbridge loop but had to pull out early when his back starting giving him trouble.

Mark took over the pace setting and the nine of us pushed on with me having the dubious honour of being slowest up the hills.

No photo from me today as it started raining shortly after we left the cafe and kept on until just before I got home.

I had my first puncture on a club ride but dealt with it quickly thanks to Mavic Open Pro rims and Continental GP tyres fitting together so perfectly and of course, my new best friend, my CO2 cartridge.

Last thing I wanted was to hold everybody up any more than I had to in the rain.

This was my last training ride before this weekend’s Gran Fondo Cymru sportive in the Snowdonia National Park.

Check out this preview from Cyclosport.org.

I feel thoroughly unprepared for the massive amount of climbing that awaits me (4,100 metres or 13,450 feet) but at least the forecast is good so it will be a nice day out, even if I don’t make the silver cut off.

My plan is to start the ride slowly, warm up properly, maintain a steady pace at 75-80% of max heart rate and to not go too much above 85% on the hills.

My goal is to complete the 200 km (125 mile) course in under eight hours but in other sportives I’ve lost a lot of time at feed stations.

Five minutes can easily fly by chatting to the other riders while having a quick rest and after two or three stops I suddenly find myself ten or 15 minutes behind schedule.

This time I’m going to try stopping only long enough to fill my bottles, have a quick stretch, grab some food and then get going again, eating when I’m back on the road.

Workout:

• Type: Cycle
• Date: 05/17/2008
• Time: 08:30:00
• Total Time: 4:04:09.00
• Average Heart rate: 127
• Calories: 4566
• Distance: 98.02 km
• Average Speed: 24.09 kmph
• Max Speed: 55.3 kmph
• Ascent: 1,294 m
• Average Cadence: 72

Gentle spin around Richmond Park on the way home.

Hit my Jan-May goal during the ride — 4,350 km (2,700 miles) so everything else this month is a bonus.

Also, caught public transport to work this morning for the first time this year.

Quite proud that I made four and half months of cycling every day.

Workout:

• Type: Cycle
• Date: 05/15/2008
• Time: 19:00:00
• Total Time: 1:34:55.00
• Average Heart rate: 126
• Calories: 1792
• Distance: 38.95 km
• Average Speed: 24.62 kmph
• Ascent: 261 m
• Average Cadence: 81