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June 30, 2006

Eating strategies

Good article here:

http://www.roadcyclinguk.com/news/article.asp?UAN=1436&v=1

On planning your eating, energy drinks and so on for the distance from Tim at Science in Sport. He should know what he's talking about, even if he did suggest that I should reconsider on my jaffa cake intake and go for something more tailored to the job instead. I was not a happy bunny I can tell you.

But this Sunday I will be giving a few different products a try to see which one I get on with best. Then I'll be buying some of the sachets as apparently I can mix them on the weak side and still use them. All a bit last minute I know but I guess it makes sense after all.

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June 27, 2006

On your radio

On Monday night I accepted the kind invitation from Jack Thurston to appear on The Bike Show on Resonance to talk about the Etape and be a studio guest. I very much enjoyed it, even if I am a bit rusty at the whole live radio guest thing.

You can listen to me, as well as an interview with the legendary bicycling beardy that is Sheldon Brown and with the DS of the Rapha Condor race team, Dominic Gabellini, at the following link:

http://bikeshow.blogspot.com/2006/06/26-june-2006-extreme-cycling.html

It's available as a podcast/download or streamed mp3 as well as in ogg vorbis format so that should cover most of your needs.

I've promised Jack I'm going to bring him back a package from the Etape about my experiences. Hopefully I'll find some interesting people to interview along the way. If you are an Etapist and wouldn't mind being interviewed in Gap on the Sunday and you see me wandering around with a minidisc, microphone and an air of desperation then don't be afraid to say hello.

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June 25, 2006

They shoot horses don't they?

Truly I suffered like a nag ready for the knacker's yard today. I drifted to the front again and may have accidently pushed the pace a bit on the way out to the hills but that doesn't explain why I was going up hills with all the pace of a hearse.

Leith Hill turned into a season of pain as we managed to get a bit lost and carried on right up and over it. Luckily Brendan was chivvying me along up there as I ground it out in 30/25 and eventually 30/27 when I remembered to check if I had any more gears left.

My reasoning is that I've been pushing the commutes to hard this week and haven't really recovered properly from sprinting up and down a bit of next year's TDF Prologue. Or that I was just having one of those really off days.

Still, I managed to fit in 138.6km at an average of 25.4km/h. Admittedly I had wanted to do at least 160km but there was the small matter of an England game to get home for. Yes, I was hurting like hell when I got to my front door but I did feel like I could have plodded on a bit further and that I wasn't totally done in. Sitting here typing this my legs don't feel too much like planks so it can't be that bad.

Today's ride was really enjoyable and there was plenty of chatter and excitement among the group about the Etape Du Tour and La Marmotte, which runs a few days before and does five climbs before finishing at Alpe D'Huez. It's probably tougher than the Etape so you won't catch me doing it in a hurry.

There was a real sense of excitement as it's only a fortnight away now. One last Sunday ride next week and about 120km perhaps then it's relax and stay off the bike for a few days, clean it and pack it in my massive new monoc hardcase along with all my other bits as there should be plenty of space.

I really can't wait now - I'm a strange mix of trepidation and nervous excitement. I know the Izoard is going to be a real challenge for me but I feel that if I can just get up and over it in a good time then I might just be alright for the distance.

So in a fortnight's time I'll probably be enduring a nervous sleep before an early start to get on a coach down to the start for the ride of a lifetime.

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June 19, 2006

I rode on the front again :(

After being rudely awoken by some numpty from Curry's, who was meant to be fitting an oven but took one look and said "no can do", I did actually get out for the club ride. Admittedly, I was a little light on breakfast but I took half a dozen jaffa cakes and a few gels to see me through.

It was warm out but a little less stiffling than last weekend, and for some unknown reason I sat on the front for the first section, all the way out to the first section of the Surrey Hills. This would probably explain why I found myself puffing and wheezing my way up that bit despite trying to rein in my tendency to go winging off and then slump backwards through the group.

But riding on the front did give me a chance to chat to Rusty who had recently returned from doing the Izoard and Alpe D'Huez, as well as bumping into Ivan Basso and a group of CSC riders including former Tour winner Bjarne Riis. You can see some of his pictures at www.roadcyclinguk.com in their report on encountering one of the leading contenders for the maillot jaune this year.

Rusty reports that the Izoard is tough but if I concentrate on keeping hydrated it shouldn't prove insurmountable and I should survive it. I'm trying to ignore all the scare stories on message boards because it all seems just a bit too much like "fishing stories" to me. No doubt I will change my mind when I'm grinding away up the mountain, much as I will regret ever saying "I could walk up here faster" about Alpe D'Huez.

What worried my looking at those pictures was that Riis was not only clinging onto the team car but also seems to have been turning over a gear that looks like 39/25 or, if it's a compact, 34/25 or so. That's former Tour winner Bjarne Riis - who, I think this is right and not myth, once stopped on a climb, got off, let his rivals go past and then remounted and rode up and past them - using a gear I would probably just about cope with. I assume it was a really steep bit.

I battered my way through the remaining hills, including the nasty side of Leith Hill on the 30/27 feeling a bit giddy and confused, possibly due to the weird heat - not outwardly hot heat but just enough to make you sweat heavily. Once I found my rhythm up Ranmore Hill I enjoyed it for once or maybe I was just high on Powerbar sugars.

For once I found my sweet spot on the bottom section of Box Hill and belt up past the first car park and hairpin rolling really easily. But as I came out of the second hairpin it just disappeared and I had to dig in and battle on with that empty legs feel of just not being able to touch on that sensation of being in the groove.

Downed jaffa cakes and coke at Box Hill and felt fine coming back in, again riding on or near the front, even stuck in a lap of Richmond Park to make it up to 120km and managed to get up to a fair old tilt on the final sprint in to Hampton Court.

So all fine until I got home and realised exactly how exhausted I was. I managed to do some stretches before falling fast asleep on my living room floor in front of the football for about four hours. I missed pretty much all of the Brazil vs Australia game and whatever the other one was before managing to stumble into the bath and order a pizza before collapsing on the sofa. for the rest of the day. I was out like a light once bed time came around. And with that I bid you good night.

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June 16, 2006

Descending the Izoard

Here's a clip of Kap from the Cycling Plus forum doing so last week. How much am I looking forward to it watching this? A whole heap.

This is the hairpin section at the top

And this is the straighter bit down towards Briancon

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June 15, 2006

Cut-off times

The organisers have started adding more detail to the site now including a schedule of timings for the event here:

http://www.letapedutour.com/2006/us/itineraire_horaire.html

As I have already posted elsewhere:

"I certainly am going to enjoy the moment as it's something I've wanted to do for as many years as I can remember. I'm also going to pedal like Billy-O to make sure I don't find myself in the broom wagon and that I get a time I'm proud of."

"I've never ridden in the Alps so I am rather filled with trepidation. I've ridden in the Massif Central but only in a gentle 'take your time' way. This will actually be my first proper cycling event. God, I've made myself all nervous now."

Indeed I have made myself a bit nervous staring at the timings and doing pointless maths in my head. Kap on the Cycling Plus forum has just been out there and describes the Izoard as "brutal" which is good and bad. Good in that it confirms my suspicions about it, bad in that it's going to be tough.

He even goes so far as to suggest that British riders with no Alpine experience will struggle to finish. Now, being a stubborn mule when it comes down to it, that sort of provocation has only made me all the more determined to get round.

Looks like I'm going to have to start putting in those intense hour sessions again, which I haven't done for a while as I've not adjusted to the new volume of riding that I do now I commute about 10km each way most days. I'm trying to use stretches of the commute for some form of interval training, although today's was interrupted by a military band marching down The Mall which put paid to that interval.

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June 12, 2006

Back in a groove

Put in a tidy 130km at an average of 26km/h on Sunday. As recommended by the osteopath, Dave Knight, I didn't push it too much and came in the moment I started to feeel a twinge in my left calf.

I've been doing my stretches and trying to keep to a regime of at least doing them in the morning and at night before bed. I feel a lot better for it and the nagging aches have subsided a bit, but not entirely.

I kept it gentle today on the way into work and back, although the last part of the journey home was steadier than usual due to me buying too much at Waitrose. By "too much" I mean I saw a number of organic steak cuts on heavy reduction and filled my rucksack with them for the freezer.

This in turn meant I ran out of space for my normal food shopping and was forced to cycle from Kensington with a baguette poking up out of one side of the rucksack. As packing goes it was fine until it snapped in half at the lights and I was forced to negotiate a right turn with a demi-baguette in my hand. All good practice for eating and dressing on the bike.

Turning to thoughts of the course, Rapha have published a very thorough guide to the course which breaks it down into six sections and makes it seem much more manageable:

http://rapha.screen-play.net/index.php?page=183

I'll be using this as one of my main sources of notes and things I need to remember in my strategy. Doubtless over the next month we will be bombarded with other articles about Alpe D'Huez and its mythical status, whereas what I think needs to be remembered is that there's 170km of tough riding and two elimination points to get through before you can put on your best "Tour legend" head and take on the 21 hairpins of hell, as best you can.

I imagine I won't be paying homage to Pantani with my time, nor brutalising my fellow riders with an Armstrongian display of power. I don't think Cippolini ever made it as far as getting up Alpe D'Huez but I would guess, much like him, I'm going to be climbing with all the grace of a dog being dragged along by the lead: slowly and with an apparent desire to go backwards down the hill at every opportunity.

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June 8, 2006

I, spanner

Saw an osteopath today who has figured out the root of my problem: lack of flexibility. so I'm on a strict diet of stretching to regain some. He reckoned I am only about 30% as flexible as I should be which is what has been causing me all these aches and pains. So I can get back on the bike this weekend and take it fairly gently.

I will have to get some new cleats though first. I did actually buy some cleats today, sadly I bought the wrong ones: I got Look Keo rather than the standard ones which are called Delta or something similar. So if anyone needs a set of Keo cleats, the red ones, please feel free to drop me a line and you can have them for a tenner if the nice man in Evans on Rathbone Place won't take them back.

I was entertained by an article in The Daily Telegraph (yes it does happen) entitled "My name is Toby. I wear Lycra which struck a chord with me. In it the author talks about the obsessional nature of cycling and how you can start out just enjoying going places on the bike but at some point you can become obsessed.

For me I replaced the obsessional buzz of alcoholic oblivion with cycling. Being out on the bike pushing myself with my music on is a place where I can switch off my head and just go completely blank. No worrying about fixing the shower or whether I've left another lazy typo somewhere in this blog. Not even about how fast I am going or how long it will take me to get up the next hill. There's just me an the bicycle going somewhere and enjoying the sensation fo doing so without a care in the world.

This may not be the best sort of training but it is definitely the best sort of riding. Yes there is something to love about pushing yourself to the limit up a hill or on a training ride in the sense of overcoming a challenge but for me it doesn't compare to the thrill of finding yourself rolling along at a fair clip without a worry in sight.

Perhaps my favourite album for doing so is The Memory Band's eponymous debut. In particular, Madlove and the Bee is about as great a piece of music as you'll ever chance upon for those lovely days when you are rolling through the cool woodland and warm lanes of Surrey.

You can, and should, pick up a copy from Amazon.co.uk:

And now I must away and try and get these stupid wrong cleats changed at Evans. This should prove a challenge.

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June 4, 2006

Sunday, day of rest

I'm sitting here on a glorious Sunday afternoon when really I should be out on the bike. There's two explanations for this:

1. I am waiting for someone to turn up with our new cooker and install it. An annoyance, yes, as I would much rather be out putting the miles in round the Surrey Hills. I'm pretty sure I'm due a "lighter" week in my training though as I've been feeling rather tired recently so maybe I'll make up this week with a couple of sessions in the evening working on my speed and threshold. Everything I have read says you need to put a week into your schedule where you take it easy and allow some proper recovery so I am claiming this week as one of those.

2. I have an ice pack on my left leg and I'm panicking about a bunch of slight twinges from yesterday's session. For me it was a disastrous 60km on the Saturday Park Ride. A lovely day for riding - sunny, not too much breeze - but also the sort of weather that seems to bring out the urge to go very fast indeed.

I hopped in with the second group out which was supposed to be medium pace. I was doing fine with this for the first half lap as far as the bottom of Spanker's Hill (titter ye not) where I unceremoniously came off the back and decided that I probably should drop back to the next group. The pace of around 10km/h faster than I'm used to had probably done for me leaving me riding almost at my limit on this short bump up.

So I sat up, sucked up fluids and waited for the third group out which picked me up at the top of the fast descent of Broomfield Drive. I felt a bit tight while I was rolling along waiting but put this down to being a bit dry and over-exerted. I got on the group and stayed on but my mind goes hazy here and I can't remember whether it was for half a lap or more. The pace didn't seem any easier than the group I'd dropped out of. Someone paced me back in when I came off the back up to Richmond Gate and by the bottom of Spanker's Hill I was almost back on.

I came off again up there and went through the same painful routine enlivened only by a chat with one of the veterans whose name I don't know and a fellow London Dynamo member who had also come off the back of a group. With two groups down I was assuming that I'd be left with at least a couple more that I could jump into. So it was a slightly mixed feeling as the group that I usually recognise as "steady" came hurtling up the road and I tried to get on.

I think I lasted a lap with them but I must have been having a blank patch as I really am not sure. My computer says I did 60km so I assume I did four laps in total. By the third one I think the over-exertion was starting to tell and my left knee was aching a bit. I probably should have rolled home then but, like stubborn fool, I carried on rolling convinced it would pass.

I've been finding some encouragement in Bradley Wiggins' column in today's Observer. In which he talks about the bottle needed to wait and resist the urge to overtrain for your goal. I guess I need to show some of that resistance now rather than letting it wind me up and stress me out. Tomorrow's commute will either be very leisurely or I'll catch the tube depending on how it feels.