Pro tour update - January 2016

2016 seems to have gotten off to a great start if you're an Aussie, or if you support an Australian team - with the first UCI World Tour event going to Simon Gerrans on Orica Greenedge - although some people might just call it home advantage! Aussies have even more to celebrate with the top three in the UCI world rankings all being them as well! (see below)

Simon Gerrans in Orca

With the Australian Championships also taking place in January it's being going off with a bang Down Under, and both the men and women's road races being crackers from the footage I've seen... 

The new Australian Road and Time Trial champions are as follows:

Women

Road : Amanda Spratt

ITT : Katrin Garfoot

Men

Road : Jack Bobridge

ITT : Rohan Dennis

Caleb Ewan of Orica particularly impressed again at the beginning of the season, in winning the National Crit Championships and then 2 stages of the Tour Down Under. If you haven't seen this guy sprint then it really is something you must do - he gets so low over the bars when sprinting it's crazy how he manages to still get the power down on the road!

Caleb Ewan Celebrates

UCI road rankings as at the end of January are:

Men

1. S Gerrans (AUS) 775 points
2. R Porte (AUS) 485
3. J McCarthy (AUS) 370

Women

1. N/A (season not started yet)

One Life - Live It, Love It

Riding the seasons - Winter

Winter is the hardest time of the year to motivate yourself to get out on your bike. Cold and dark mornings and evenings make it much more attractive to stay in bed for that extra hour before work or to curl up on the sofa to watch TV or films at weekends.

This is all before the party season that's sure to take a bit of a toll on waistline, liver and general fitness. Ice and muck - both of which make riding surfaces treacherous, are more ready-made excuses for staying in.

What you do in the winter can be crucial - riding regularly will help you consolidate the progress you have made in the warmer months and will give you a head start when the season gets underway again in the spring.

Events

20/02/2016 - Wiggle Super Series No Excuses Sportive
28/02/2016 - Kentish Killer
28/02/2016 - The Rawlinson Bracket
Evans Cycles RideIT Sportives - Various locations and dates (see here)

Clothing

A jacket is the single most important piece of clothing in your winter cycling wardrobe. It should be windproof and waterproof, but still needs to be breathable - the trick is to wear breathable layers underneath too. It's always good to start your ride feeling a little bit cold, as you will soon heat up once you've got going - if you start the ride all warm and cosy then you're almost certain to overheat during the ride.

A pair of gloves comes in close second to a jacket in terms of importance in winter. Your hands are virtually stationary when you ride so can end up getting extremely cold - especially your fingers. Again, the best gloves for the job will be windproof and waterproof.

Bikes

People take particular care protecting their body from the winter weather, and should have the same philosophy for their bikes. Your first job for the winter (so therefore should already be done) should be to book your bike in for a service before the weather gets too bad - with the balmy mild weather we have been having you'll still be ok!

Switching to wider tyres and reducing the pressure by 10-20psi will give you that extra little bit of traction of mucky, wet and icy roads. Extra grime on the roads means you should clean your bike more often and more carefully than in other seasons to ensure that this doesn't affect the performance of the bike. Extra attention should be paid to your chain which should be cleaned at least once a week (assuming you're out at least once a week!!)

After cleaning, give the bike frame a squirt of hydrophobic spray and the chain some water disperser before lubing it up. Finally, don't scrimp on a good set of lights - they could save your life.

One Life - Live It, Love It

Merry Christmas Everyone!

A seasons greeting to everyone!

I hope you all have a wonderful festive period, get to relax and spend time with those you love, and don't worry too much about training and keeping off the indulgent food and drink (that's what the New Year is about!)

If you want to spend the time planning what not to each, and how to kick start your training then check out the quick training guides below!

Hill Training

Endurance Training

Recovery Training

Threshold Training

Interval Training

Merry Christmas and a Happy New Year!!

One Life - Live It, Love It

Interval Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Interval Training

Why?

Interval training involves short and regular bursts at alternate speeds from low to high. It's an important training tool used for building up cardio fitness and maximising your aerobic capacity, also know as your VO2 max.

Everyone's VO2 max is different and it's largely determined by genes and age, and therefore it's not possible to increase it, just to make sure that you are maximising your potential. The other good news is that training at your VO2 max also increases your endurance and strength.

What?

Beginners

Three intervals of 3 minutes at high intensity, with 3 minute recovery periods between. No more than one session a week.

Advanced

Three intervals of 5 minutes at high intensity, with 3 minute recovery periods between. No more than one session a week.




Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training

Endurance Training
Recovery Training
Threshold Training

One Life - Liv 4 It, Love It

Threshold Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Threshold Training

Why?

Your lactate threshold is the point at which your muscles start to become overcome by fatigue, therefore stands to reason that increasing the amount of work you can do before your reach it is extremely important.

In sportives this is likely to occur on long steady climbs, and in races having a higher lactate threshold will enable you to stay with breakaways or smash those time trials. Training at 15-25% below your maximum heart rate allows you to increase your threshold, as this will be slightly above your current lactate threshold.

What?

Beginners

30 minutes at a constant intensity of 81-85% of your maximum heart rate once a week.

Advanced

20 minutes at a constant intensity of 85-90% of your maximum heart rate three times a week.



Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training

Endurance Training
Recovery Training
Interval Training

One Life - Liv 4 It, Love It

Recovery Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Recovery Training

Why?

Recovery is as important, if not more so in some circumstances, for getting fit as exercise itself - only when you've completed your training session or race can the body repair damaged muscle tissue, refuel muscle glycogen and prepare for the next level of physical exertion.

Recovery rides are a key component of this. They need to be flat and ridden at a comfortable pace - you should be able to have a conversation with your cycling companions without struggling for breath. Just don't forget to keep hydrated though, just because you're not training hard doesn't mean you don't need to take on liquids.

What?

Beginners

60 minutes once a week.

Advanced

120 minutes once a week.



Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training

Endurance Training

Threshold Training
Interval Training

One Life - Liv 4 It, Love It

Endurance Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Endurance Training

Why?

Road cycling, for the most part, is an endurance sport so it goes without saying that you need to spend more of your training time at endurance intensity than anything else. Ideally an endurance ride should be between 60 and 120 minutes and undertaken at 35-45% below your maximum heart rate.

This will increase your aerobic capacity and help you burn fat more effectively. We all know that hot summer days are more attractive for long rides, but if you want to improve sportive time during the year the best time to build up your endurance is in the winter months - before the season starts.

What?

Beginners

Two 60 minute rides a week at 55-65% maximum heart rate. Include one intense interval session too.

Advanced

Three rides of 120-plus minutes a week at 55-65% maximum heart rate. Incorporate one intense interval session per week as well.



Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training
Recovery Training
Threshold Training
Interval Training

One Life - Liv 4 It, Love It

Hill Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Hill Training

Why?

It's all about power - you need more of it in your legs to fly up those inclines comfortably without leaving all your energy behind. Gym sessions that strengthen your leg and back muscles do help, but you don't want to put on too much bulk as this will end up slowing you down on the bike.

The best way to get stronger on your climbs is to target your training. One key is to avoid the temptation of standing up in the saddle as it uses more than 10% extra energy according to research. To much of that and you'll have nothing left for the remainder of the ride.

Creative Commons: Flickr

What?

Beginners

Choose a hill that takes 2 minutes to climb in a comfortable gear while seated. Climb twice with a 2 minute recovery between.

Advanced

Choose a hill that takes 4 minutes to climb in a comfortable gear while seated. Climb three to five times with a 4 minute recovery between each effort.



Missed out on the other parts of this New Year training? Check them out from the links below:

Endurance Training
Recovery Training
Threshold Training
Interval Training

One Life - Liv 4 It, Love It

Tour de Yorkshire 2016

So it's back, after the success of the Grand Depart of the Tour de France in 2014 and the inaugural Tour de Yorkshire in 2015, Yorkshire's three day cycling race is back again in 2016!

Although the final route isn't going to be announced until later in the year (9th December 2015 to be exact), the six start and finish towns have been revealed by the race organisers Welcome to Yorkshire.

From the 14 towns that showed interest in hosting a start or finish in the 2016 event, those selected are:

Beverley

Doncaster

Middlebrough

Otley

Scarborough

Settle

With the men's elite race running from Friday 29th April - Sunday 1st May 2016, there's still plenty of time to explore the towns, the routes and the spectator vantage points for another exciting race.

The women's elite race will be held on Saturday 30th April, with more details to follow on this as they become available.

Full details and dates of the sportive that complements the Tour are also planned to be released sometime in November, although it suggests that it'll follow last year and be held on the same route and day as the final day's racing (Sunday 1st May 2016)

Cycling Sportive Review : Tour of Wessex - Day 3

"How you feeling mate?"... "Still recovering from day one, knees are f***** and I'm knackered already...!"

Usually saying this sort of thing wouldn't be quite so bad, especially on the final day of my first three day cycle event - but the problem with this was that I was only 6.5km into the 95km route, and this was supposedly the hilliest of the three! Even though I was 'only doing the short route' it still had a rather testing climb in the middle of my day and as you can see from the elevation mapping on my Strava route it wasn't completely flat all the way to the bottom of that climb either!

From what I can remember of the day (and this can't be too bad considering I'm typing this up nearly FIVE months down the line) it was one of those "normal" British days - not too hot and not too cold, even so I was still in my hi-vis waterproof for the start of the day just to make sure that my body temperature didn't drop too much quickly when I pottered over the start line. We'd managed to get ourselves into the first group to leave that day, which may have felt like a blessing as we set off with people still cheering - that bit of added enthusiasm - but once I'd been swept up by the third group within the first 5km I was beginning to think that maybe it wasn't such a great idea!!

After I'd managed to warm up my legs and had the chat the the motorcycle outrider (see above) I did find myself being caught by a group that I was more able to keep pace with, and whilst I was in no fit condition to contribute on the front of the group (bad form I know) I'm not entirely sure whether they would have wanted me slowing them down anyway! The route was a lot more open that the previous two days and meant that we did keep on getting split up as crosswinds broke through the mini-peletons.

Talking to peletons, I got a good feeling of what it must be like to be in the middle of a pro field going through some twisty town streets after I got caught by another group who all seemed to be competing together just as I got to Bridgwater. Ladies and Gents - it's a frightening experience when you have no idea where you're going, the other group is going a lot faster than you, and all you want to do is potter along and get to the end whereas they are hell-bent on getting to the finish as fast as they can! The shouting and gesticulating went on for what seemed like an eternity until I got spat out the back of the group and into peace and quiet again.

Once we'd left the town the road started to climb as we headed more towards Exmoor and to the before-mentioned climb of the day. With the experience of the day one evening (read more here) still fresh in my mind I was very keen to make sure that I was topping up my fuel reserves on-route, but also due to my knackered knees and general tiredness I didn't seem able to eat on the move and so spent quite a bit of time at the side of the road like a monkey with a banana in hand. Thanks to all those who asked whether I was ok as they wizzed past! I was fine, just a bit incompetent at the time!!

The hill started in ernest just before I hit the 40km mark and as seems to be the way when you're in a national park or around farming land the obligatory cattle grid was sat just as the slope ramped up - luckily the group I was in at the time managed to get to here just as a kindly passer-by decided to hold open the vehicle gate to the right of the grid to allow us all to flow through on the loose gravel instead! Some people did still decide that the cattle grid was the way to go but I'm pretty sure that I heard a great deal of swearing in the preceeding seconds as they wheelspan, lost all momentum and toppled off their bikes!

For the first time on the ride by legs actually felt ok as we climbed, and I came to realise that it was probably the height of the seatpost that was doing the damage to my legs rather than just the riding since when I stood up I was ok - now sensible people would have then stopped the bike when they reached the top and then adjusted the seatpost wouldn't they?... I'll still keep with blaming in on the tiredness!

Now, the decent from top of the moor?..... OMG!

I have never been quite so frightened of a decent in all my life I don't think, I'd been warned on the climb up not to go too crazy as it was a steep decent but wasn't quite sure how bad until I saw the 20% signs...

Creative Commons Attributes: 20% Sign

Brakes on. Hold on.

Well that method is all good and fine, until the brakes heat up so much that they stop working, and instead of slowing down when you squeeze the levers harder you start speeding up again!

The part of the decent that was even more frightening than this (yes, it got worse!) was watching one bike sail past me, then a loud bang ("change of cycling shorts please!!") and watching said bike skid to a halt in front of the rockface at the 90° bend at the bottom as his tyre had blown from the heat of the brakes...

Thankfully for me and the other riders who had done the decent doing our level best to pull the brake levers through the back side of the drops, the feed station was just around the corner and I joined in the scrum to bag some savoury treats before heading back onto the road again.

The next 10km were glorious - a bumpy 2.5km gave way to a supremely steady decent of around 7km where I was able to let my legs flow and make up for the agony of the morning - from somewhere they'd managed to lose the pain of earlier, although in hindsight I have a feeling it was more to do with the fact I was enjoying the ride so much I just couldn't feel the pain at that point. A sudden left hand turn in Bishop's Lydeard put me back on the flat and lumps - and much to my annoyance the knees where hurting again...

The rest of the route passed without much incident, apart from a very minor detour after missing a turning, and then being made 'leader of the pack' once I'd been shouted at by the Garmin to get back on route, and finding a load of other riders who had also lost the route but hadn't got it loaded onto their bike computers! You talk about the blind leading the blind eh?! I was just trying to have a quiet ride back to save my knees and suddenly there is a load of people relying on me to return them to base!

Creative Commons Attributes: Long Sutton, Langport

Due to my knees playing around again I ended up dropping out of the back of the group (once they'd established I wasn't leading them on a wild goose chase!) and we'd found the route signage again. I'd assumed the next time I saw them would be a chance encounter as we all wandered around looking for cake and medals but as I rounded a bend on the high street in Langport there was a flouro group with wheels waiting for me on the pavement - they'd missed the signs again and so had to put up with another 2km of snail pace before all disappearing off again as I stopped to stretch my knees out.

Now this is where I'd like to apologise to Ade (sorry mate, again!). He is friends with one of the guys I ride with from back at my parents and happened to be part of the group that kept on relying on me for navigation. He'd also had to put up with my moaning for a good part of that distance about my knees and how I was only just going to manage to get back to Somerton (if indeed I was ever going to make it back!) He was also part of the group who kept on waiting for my navigational skills on the way back and after my final stop and stretch I'm pretty sure he was expecting to just see me once he'd crossed the finish line and collected his tea and medal!

I know I am a stubborn git sometimes (some people call it stupid..) but once up the final drag and with only a kilometre or so to go I have the rather genius plan to leave the final remnants of my legs on the road and went for a balls - out TT effort and sprint to finish. With only 500m to go I hammered it past Ade, and didn't even slow to help tow him along... He was a damn good sport about it but I am sorry!!

Creative Commons Attributes : WessexSportive-5240152

After crossing the line with a stupid grin on my face I have to admit I was so glad to get off the bike - even though I hadn't pushed as hard as some of the other participants my legs certainly let me know that I'd done enough for the time being...

Thanks to the organisers of the Tour - it was a cracking event (even if you couldn't quite get the weather on the first day!), well signposted and marshaled (thanks to the motorcycle outriders as well). I'll be back at some point, even if it's just to do the full 2nd and 3rd days to start with - there is some unfinished business now! 

A special thanks as well to Robin, he was the guy who helped to push me all the way on day one and then give me the motivation to get on the bike days two and three! Between us we managed to raise over £1,800 which is amazing! Thank you to everyone who sponsored us!

Cycling Sportive Review : Tour of Wessex - Day 2

"One. more. push... Just. one. more. push... Got... to... be... nearly... there..."

It's 45km into day two of the Tour of Wessex, my Garmin 500 has decided it's had enough, I'm on the hardest climb of the day with no idea how much further up the hill to go, and I'm nearly at the same point as the Garmin.

If you've read the review of day 1 of the tour (if not, then why not?!) then you'll know that I was in a really sorry state at the end of the day, and only just managed to roll over the line - mainly due to the weather but in part due to the severe lack of training... Come 6am on the morning of day 2, just as my alarm was going off I was very much as the picture below suggests - dead to the world and not in a mood to leave the warmth of the duvet!

Creative Commons licence : Hibernation

It is amazing what a bite of food and a glass of fruit juice can do, especially when served as an appetizer to the fresh feeling of being out in the English countryside on a late spring morning. By the time the bike was loaded on top of the car I was starting to feel a slight bit better and three bananas later I was even (very slightly) looking forward to the start of the day!

Spirits were slightly knocked when we got to HQ to find that the car parking had been moved a mile round the corner - a sensible decision due to the usual car parking being torn up by cars on day one in the rain, but due to my still slight fragile feeling an extra distance on the event wasn't something I was looking forward to!!

Day one war stories were already being shared by people when we started unloading from the car, and from the chatter that we could here most people were sensible and stuck to the shorter route in the terrible weather. My bike was definitely the muckiest that morning, due to the fact that I hadn't even thought about cleaning it the night before, and really stood out as I wheeled it very quickly past all the other gleaming machines in the hope that I would be going past so quickly that it wouldn't be noticed...

If you've read some of my other blog entries then you might have seen the one about bananas, and I'm pretty sure it was me looking like the monkey this time around! I had the best part of a punch stuffed into my pockets and up the inside of my jersey along with all the other energy bars, gels and free pieces of flapjack that were being handed out by the sponsors on the way to the line. I was determined not to fall foul of what happened the day before again and with scattered sunshine at the start line I was hopeful that the weather was going to allow it as well!!

From the start we managed to slip into a larger group of riders, something that we failed to do on the morning of day one, and for anyone who hasn't felt the difference it makes of being in a larger group - the facts you hear about saving at least 10% energy when travelling at speed are very much true. We managed to keep latched onto the back of this group for the first 20km or so, just until we swept into Yeovil before I was spat out the back and didn't want to expend the little amounts of energy I was still recovering from the day before.

Creative Commons Licence : Leading the Peleton

Once out of Yeovil we carried on heading further South East in the direction of Wareham and Corfe Castle, but before we get to the first feed station I'm starting to struggle - Black Hill is the toughest climb of the day (for the "short" 80 mile course at least) and I'm starting to go the way of my Garmin which gave up the ghost about 2.5km ago after being treated the same as the bike the previous evening and not getting charged. Although the climb is only officially 1.27km in length I was at the muttering stage long before the steepest gradients of 18% and only the crazy pace of the drums beating near the top were keeping me going at all. All too soon though, the gradient and my condition got the better of me, along with someone else also giving in to the climb, as soon as I had to give up the tiny amount of momentum I had the game was up and I was then leaning on the handlebars trudging up the final part of the ascent in cleats (no easy task in itself!)

I'm not sure that a decent had ever been quite so welcomed, but it sure was for glorious to sweep down the other side towards Cerne Abbas and feed station number one! Once reloaded with the other half of the banana tree I ate that morning, and fully stocked with fig rolls and electrolyte drinks it was back on the road again, not long after the feed station the routes split and I was joining with riders I didn't know to take the quick way home. The great thing about cycling events like Tour of Wessex are that you don't need to know anyone to have a great time, I spent the best part of the next 40-odd km chatting to random people as we kept similar pace before either one moved off or stopped for a rest as there was no need for competition!

Creative Commons Licence : Milton Abbas Village, Dorset

The next climb of the day was through the picturesque village of Milton Abbas, which (so was mentioned as we rode through) where they film some parts of the TV series Downton Abbey. This was the longest climb of the day at just over 6km in length, but when you can ride through parts of the British countryside with views as wonderful as the above then you can't really complain can you?! Once we'd reach the top it was then a ride through the woodlands that surround the area and as you can see from the picture below they look superb when covered in bluebells!

Creative Commons Licence : Bluebells in Delcombe Wood, near Milton Abbas, Dorset

After rolling down to the second (and final for the shorter route) feed station of the day, and stocking up of more food and drink the remainder of the day was just wonderful rolling along in isolation apart from the increasing number of groups of faster riders doing the full 187km route that we flying past me the nearer I got back to HQ in Somerton. The energy was starting to really sap in the final 30km and my knees were in agony (more on that in the day three review) but somehow I got back, and in another show of the support that you get in events like this one of the individual riders who flew past me just before the last climb up to Somerton gave me some encouragement and therefore moral support that was greatly needed at that point (so a MASSIVE thank you to that person!)

So I'd managed to get over halfway through the event, (even if the Garmin hadn't) and for a look at the first part of my ride just click here and have a look on Strava.

For more details on the charity that we rode the event for click on this link.

And for my review of the final, and fantastic (if a little painful) day of cycling on the Tour of Wessex, make sure you keep your eyes peeled!

Keep 'em Spinning.

Robo

Cycling Sportive Review : Tour of Wessex - Day 1

So, the Tour of Wessex - This was sold to me to be quite a hard sportive but nothing that wouldn't be that bad, but I have to say whoever it was who told me that was telling a couple of fibs!

As you might be able to guess the majority of the cycle event starts off in the South West of the UK and takes in some of the lumps and bumps that the Somerset, Dorset and Devon countryside have to offer. According to the website it is "one of the biggest multistage cyclosportives in the UK" and it is certainly the biggest cycling event that I have ever taken part in with over 1,400 people taking to their bikes this year.

The 2014 event took place on the 24th - 26th May and there was certainly some mixed weather over the late Bank Holiday weekend, for those who weren't lucky enough to be in the area during the time, it rained all day Saturday!!

Creative Commons Attributes : Rain View

This is basically all I could see through my glasses the whole of the day, which is some ways was a good thing, at least I wasn't able to see all of the hills that were coming my way although on the downside I wasn't able to see when the top of the hill was coming up and therefore when the pain was about to end!

Day one, as with all the days, started off in Somerton in Somerset and headed out North West towards Bristol and Cheddar Gorge, anyone who hasn't visited the gorge really is missing out as it is a lovely place and even the climb on the bike makes you really appreciate the scenery and makes it feel like a weird and special place to ride in. This day though, it was less of the pain in the legs due to the climbing and more of the riding as hard as possible in order to ignore the damp and chill from the rain!

Creative Commons Attributes : Cheddar Gorge

A big-up to the chap also on the event who had obviously used washing up liquid or some sort of soap to soften the chamois in his shorts - whilst this might be a brilliant idea for most rides, when it's raining cats and dogs and you know you're going to be out on the road for at least four hours a foaming arse due to soap suds probably isn't the best of ways (but it certainly cheered me up at that moment and made me chuckle for the rest of the day!)

Once over the top of the gorge, the route then took us to the first feed station of the day and then past Wells and towards Shepton Mallet before tackling the next couple of climbs of the day. It was one one of these that we were all reminded of the limits that we cyclists push our bodies to - we were passed by an ambulance and then passed the scene of a participant receiving CPR. I never knew what happened for this or after they were taken away by Air Ambulance but I do hope that they were OK and are making a full recovery.

Not long after this the route split, with the riders on the shorter (sensibler) route starting to head back towards Somerton, and the mad-(wo)men set off up the steepest climb of the day - King Alfred's hill which takes you up to King Alfred's Tower on the Stourhead Estate which is owned by the National Trust.

Creative Commons Attributes : King Alfred's Tower

After a nice decent off of the hill it was time for the second of the three feed stations - a savoury bite to eat was very welcome at this point as I was really starting to struggle with the weather...

If I'm honest, I am struggling to remember the majority of the rest of the ride, which is a little scary as it is nearly 100km that I don't remember! I will admit that was nearly being pushed along for the final 32km (from the last feed station) and was a real miserable bloke to be with at that point - but as any good person will, I blame the weather!! Whilst the picture below may be a (slight) exaggeration, this is how I remember the conditions, so please feel free to leave your sympathy in the comments below! :)

CC BY ND : CX Nationals 40-44

This really was one of the worst days I have ever experienced on a bike, and I very nearly didn't take part in the next couple of days! I was so exhausted that evening that I couldn't eat, and anyone who knows me will confirm that's a sign that you really need to start to worry...!

However, I did get back on the bike the next day, so keep your eyes peeled for my review of the following days!

For more details of the route, have a look at my Strava data here

We did this ride in support of Shine Together, a charity that supports the Frenchay and Southmead hospitals in Bristol. If you'd like to read more about the charity, or would like to donate then please click on the link below.

Robin & Rob - Tour of Wessex : Just Giving page

Until next time!

Keep 'em Spinning!!

Robo

Tree Hugging

"aw, aw, aw... dead leg, dead leg, dead leg!!"

It's funny how things always come in three's isn't it?... bouts of bad luck, Bradley Wiggins' Tour de France bikes (see later)... and in this case- tree stumps..! Only thing is that it is the first of three that my partner Ali is currently hugging (she obviously hasn't read the script).

We're out mountain biking in Leigh Woods on the outskirts of Bristol, and it's obvious that neither of us are

very used to these bikes on this terrain and the lack of cleats. Ali has only been road cycling for 6 months now, and whilst I don't have that much more experience on the road than her we're both much more used to dodging potholes and puddles instead of slippery rocks and trees. Being out on the MTB's is great fun, but

also what I'm hoping to make quite a key part of my winter training- it's much harder work and really helps to improve bike handling so I'm hoping that when I do hop back on the road then I'll see a difference!

I've actually been out on the MTB quite a bit, what with the threats of an early Arctic winter for the UK I'm quite happy to get on with the hard work of riding HUGE tyres on the ride to ensure that I'm staying upright for the off-season. I'm hoping that this'll help with strength training for next year- only time will tell I suppose (and Strava times!)

In other, far more national, news- how many people saw that one of Sir Brad's 2012 TdF bikes was up for sale? If you've kept an eye on the BBC sport pages then you might have seen that one lucky chappy one one of these and has just sold it through the London Bike Exchange, now whilst some people have apparently given him a load of stick for doing this, saying that he is ungrateful etc etc most people must be able to see where he is coming from? I mean, how many people can afford to keep a bike that they don't ride at home, and if so then how many of us have space to fit a bike up on the wall?!!

Copyright: London Bike Exchange

Hopefully in the next week or two I'll have more chance to get out on the bike(s) and get some more training milage under my belt- even if it is on the turbo trainer!

Keep an eye on here, every Tuesday between 7 and 8pm (UK time) for the weekly blog post. And please share with anyone else who you think would enjoy reading!


Keep 'em Spinning!

Robo.

The long weight...

"Light is right..."

That's the motto that one of the guys I ride with goes by, and funnily enough he's only just over 50kg and rides a bike that would be barely legal in a UCI event... All in all, I'm slightly jealous of the chap (he's the monkey by the way (see below))...

As I mentioned last week I'm over 6', and I currently weigh around 86.5kg so along with the targets of certain events over the next 12 months I'm also aiming for a reduced strain on the bathroom scales!

Weight is a hot topic of debate with anyone, as some people take things to the real extreme which is just plain unhealthy, but I think that if managed correctly then it's fine to take an interest in one weight. There are also plenty of debates about whether being lighter is an advantage (Cyclist magazine had an interesting article on whether larger people have an advantage going downhill) but a lot of the time I think that it is almost as powerful as a psychological weapon as a physical one.

So, onto my main targets for the next 12/13 months (up until Dec 2014):

• Main ride target is the Tour of Wessex- I've signed up for this 3 day, 300+ mile event already so this'll be where the true training is aiming for!!
• Another ride that I am certain I'll be going for is the White Horse Challenge, I rode this last year and what a brute it was for a first sportive! This year I'll be testing myself out for the Tour of Wessex and trying to set as good-a-time as possible instead of acting as dominestique for a KOM challenge!

• Weight-wise I'm aiming to be down to around 80kg by the beginning of May, just in time for the main events of the season, and depending on how I get on to there I may even set another target for the end of the year!

As you can see, this week was a quiet one on the bike as I only managed to get out once. However I did make sure that this was a decent ride- popping over the 100km mark for a single ride for the first time in a couple of months!! I did try to get a couple of photos on the way round but never got any decent ones to pop on here. Don't ask about the bananas by the way (none of them were eaten by me by the way!) it was like riding with a monkey the amount that were being consumed/sticking out the back of the jersey! I'll be sure to get a good photo of that next time round!

Please share the blog around if you like it, and +1 the new Google+ page as well to be first to see the blogs as they go live between 7 & 8pm every Tuesday evening!

Keep 'em Spinning!

Robo.

New beginnings...

Here I go again....! I tried to write a cycling blog sometime in 2012, but somewhere along the way I got distracted and now that blog seems to have got lost out there in the expanse of the WWW!

I'm hoping that this blog will help to give me the extra motivation to keep on putting the kilometres in in all seasons and conditions, and hopefully it will inspire some of you guys to get out on your bikes as well and enjoy the beauty of being out in the great British countryside.

Before I continue, I'd just like to make it clear that I am not sponsored by anyone, nor in anyway am I being asked by anyone to endorse or promote their products or services. All opinions and reviews posted on here are my own and not those of the manufacturers/brands that I may use or write about.

Now, I'm 23, 6'2" and most definitely not the typical build of a road cyclist! My legs are more the size of those that you expected to see thundering around the pine boards of the velodrome in sprint matches rather than out on the asphalt of the open road.
I'm also an accountant, which means that I spend most of my working time sat at a desk on my computer or in meetings. I know that this is something that a lot of people suffer from (sitting at desks, not accounting!) so I'll be sure to add to the blog anything that I see of here that helps office prisoners such as ourselves to keep fit and flexible even when we are not out on the bike.

Food is another thing that I love, as most people I know will agree with- it's not often that you don't see me nibbling on something when I'm not working away (and to be fair even when I am working away!!). So of course I'm always on the lookout for little tips for the kitchen from the TV and magazines, and hope to share some great little recipes with you all whether pre-, post- or during your rides and training, or even just a tasty (and sometimes naughty) meal to enjoy at any time.

I also wouldn't be much of a cyclist if I didn't point out all the great cakes stops that I encounter when out and about on two wheels!

Finally, I'd just like to mention Strava if I may... I know that for some people Strava is now the bane of their lives - "Look how fast I just went on xyz segment" and "Oh no, abc just stole my KOM!!"
I have to admit that at times I can be one of those, but I also think that this website has certainly helped me keep me motivated over the past 12 months and contributed to my improvements on the bike! I'm planning on posting a quick summary on here every week to show what I've been up to on my bike, and if you want to see my activities on Strava as soon as I upload them then just click on the link below and 'follow' me!

Rob's Strava Profile

For now, keep 'em spinning!

Robo.