All I can say is thank God it’s January! I hope everyone had a great Christmas and New Year, but I for one am so glad it’s all behind me and I can get on with riding my bike again!
Me? A traitor?
I love Saturday rides. But, I’ll be honest with you. I woke up, made a tiny gap in the curtains, peered out, saw the rain, and went back to bed. It wasn’t due to a lack of motivation, nor a lack of desire to go out on the bike - I had both. But, I was tired - physically and mentally - and the rain just made my mind up for me. I had no intention of suffering in the rain when I was already tired and risk picking up another illness.
The decision to stay in bed, get some rest, and train in the afternoon was a good one - I enjoyed a good “Speed Skills” workout, spinning my legs at a cadence of between 130 and 140 in 3 or 4 minute intervals (until fatigue sets in) and the rare opportunity to have an easy morning was much appreciated. This is because I am now up at 6am several days a week to train before breakfast (not only does this ensure I can fit my training in, but also allows my body to get used to working out early in the day as many races have early starts).
I must admit, when I found out that the Vags had been out (and in particularly Lucy and Carrie) I felt guilty for not going, not least because I hadn’t seen either of them in so long. Rest assured, my regular Saturday ride buddies let me know what they thought of my no-show…
With no outdoor ride on Saturday, it meant Sunday would be the day of outsideness! The choice was either a solo ride along one of my relatively flat routes to get the legs used to the outside world, or join the Vag’s Sunday ride and receive an ass whipping. Then a third option arrived in the form of an invite to join the Wansbeck CC ride from Iain Bolton. As he informed me it would be a “gentle” 40 miles, not exceeding 14mph - I signed up.
First off, I rode around the car park to try and get used to being outside on a bike again, hit a patch of ice, and landed in a crumpled heap.
Arriving at Morpeth on Sunday morning had me a little concerned. First off, I rode around the car park to try and get used to being outside on a bike again, hit a patch of ice, and landed in a crumpled heap. In true comedy fashion, I leapt up as quickly as possible and had a quick check to see if anyone had noticed. I’d gotten away without injury or embarrassment. Additionally, 10am came and went, and I was stood there outside the leisure centre, looking like a proper Billy No Mates dressed in lycra, wondering if everyone else had either bottled it or forgotten I was meeting them. Thankfully, one by one, men on bikes started appearing, including Iain.
The first thing I noticed is that the word “gentle” means the same to Iain Bolton as the word “slow” means to Bob Hollywell or “flat” to Hill-dar Hugh.
After conversation, we left Morpeth and headed out towards the Dyke Neuk. The first thing I noticed is that the word “gentle” means the same to Iain Bolton as the word “slow” means to Bob Hollywell or “flat” to Hill-dar Hugh. Second, I’ve learned never to believe someone who says “max 14mph” whilst trying to persuade you to come out - they probably don’t mean it because if they said 20-30mph they KNOW you won’t come out…!
The ride took in several roads I know already, and I don’t know if it just because it was my first outing of the year, but I couldn’t help but notice it was one of the lumpiest rides I’ve been on. We went from Morpeth to Cambo (via the Dyke Neuk), to Capheaton, Belsay, Whalton and back to Morpeth. The one thing I did notice is that despite being off the bike for nearly 3 weeks over Xmas, my fitness hadn’t suffered as badly as I had first though. Hills were hard work, but I kept up and even found the strength to kick on some of them.
We stopped at the cafe in Capheaton, which amidst the usual chaos of trying to get served by the lovely if slightly panicked ladies and stuffing my face with a massive piece of chocolate cake, we discussed all things cycling from targets for next year to who might win the Tour. We seemed fairly unanimous that Armstrong won’t win it (although I’d like to see nothing more than Armstrong in yellow again with Contador looking up at him on the podium) and that Andy Schleck could if he learned how to time trial. Sadly, it seems a Contador win is inevitable unless the likes of Radioshack, Saxo Bank and Team Sky can join together to break him.
Now 90 seems slow, and riding back from Capheaton my legs were spinning at between 100 and 110!
The ride home was fast and frenetic but fun - and I noticed my cadence has gone through the roof since starting speed skills in my training. At school, when I used to mountain bike, I’d always push a sluggish cadence in a big gear. Since getting back on the bike I’ve tried to keep my cadence above 90 where possible. Now 90 seems slow, and riding back from Capheaton my legs were spinning at between 100 and 110! I’m convinced high cadence is a more effective way to pedal, but putting that theory into practice isn’t always easy. I’d like to think when time trialling next year I will have mastered high cadence riding.
Rest assured Bob, I’m no traitor
The Wansbeck lads had provided me with my first run out of 2010, and I really enjoyed it. We did pass the Vags sunday ride at one stage (and I was caught - Bob Hollywell yelled, “Oi! That’s Ashberry!”. Rest assured Bob, I’m no traitor - not least because I can’t afford to buy a Wansbeck kit after buying a Vag’s kit…) So anyway, thanks to Iain Bolton and the lads at Wansbeck, I had a great ride - I’m sure I’ll join you again!
Heart Rates for Mates
In the afternoon, I popped round to Carrie’s (please check her blog out at http://notthewowy.wordpress.com/ - she’s doing fantastically well and needs all the support she can get) to give both her and Andy a max heart rate test so that they could figure out their training zones. I know some people don’t believe in the “Fat Burning Zone” technique, but I am proof it works. Slow riding where the body is primarily burning fat does indeed help you lose weight quicker than just training in higher heart rate zones where the body turns to glycogen for fuel - I am proof! It turned out both Andy and Carrie were spot on with their max heart rates, exactly what they should be (unlike freakish me who has a max heart rate of 196).
Training
I am now into my second week of periodisation - a training method that essentially uses building blocks to allow you to peak for certain events and time periods in a season. I aim to peak for a couple of races in June, dip down again and then peak for a couple more later in the season. As I basically lost 12 weeks training over Christmas by being ill off the bike, I’ve had to start again from January 11th but it has allowed me to plan and schedule my training properly this time.
For those interested, I am basically using Joe Friel’s “The Cyclist’s Training Bible” (ISBN-10: 1934030201 / ISBN-13: 978-1934030202), which was a Christmas present from Cath and Lisa (thanks guys). It is seriously in-depth, but allows you to pick out the bits that are relevant and important.
For now, there’s not much else to say. I’m just glad to be training and out on the bike, it feels like months since I did anything on a bike in anger and I can’t wait for the season to get here for real.