Tour de France – predictability

Tour de France stage 2

The Tour de France is over, and there is nothing left to do apart from watch videos of Froome running up Mont Ventoux. Which even on repeat viewings always make me laugh.

It seems within the Tour de France, there are several races in one. And because it is a three week long sporting race, we tend to place a great value on how entertaining the race is. For various reasons, the GC battle in the Tour de France never seems to get the same level of drama and unpredictability of the Giro and especially the Vuelta.

If you look at all the past editions of the Tour de France it is quite rare to have a see-saw battle between the top contenders. Often, we get a period of time, where one rider seems to be better than the rest, and it becomes more a procession than a battle. – Anquetil, Hinault, Merckx, Coppi, Indurain, Armstrong and now the Froome era. Often during their period of dominance, the popularity of these grand tour winners is quite low, because the public can resent the lack of drama and competition. Usually it is retirement or the final defeat and proof of a fallibility, which brings a change in popularity. (though there is a notable exception to this rule, you shouldn’t have too much trouble working out.) I can’t think of many sports where the gallant loser is often more popular than the greatest winner of the age. In football, for example, we don’t admire the failings and human fallibility of the English football team, with the same aplomb of an eternal second like Raymond Poulidor.

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The hottest part of the day

widdop-reservoir

On Monday, I posted a review of Velotoze – a shoe cover for keeping your feet dry and warm. It was a classic case of bad timing – with the long awaited summer finally arriving and turning into a bit of a heat wave. The UK does tend to go into a bit of a melt down when it’s suddenly warm. Today, I went out, but swapped the Velotoze for factor 50 sun cream.

Lechlade or Faringdon. Stuck at traffic lights across the River Thames so I took a quick photo

I suffer in the cold, so like to assume I will cope fine with the heat. I’ve spent all year wishing it was warmer, so now it is 32 degrees I felt obliged to go out in the hottest part of the day (1-3pm), and do some hill intervals – just to see what it is like.

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Rear mech hanger breakage

Climbing up Langbar, rear mech got caught in spokes and got torn off frame

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I was worried that meant a new frame for a moment, but I think it just means a new rear mech hanger and new rear derailleur.

Biggest potential culprit lower limit screw on rear derailleur not satisfactorily set to prevent changing down into wheel.

Looks like a bent spoke in frame.

To cycle home, I shortened chain a lot. But, it wasn’t great because it kept slipping upwards and then the chain was too stretched. I limped home from the top of Langbar, but it could have been worse. Probably the worst mechanical I’ve had whilst out riding a bike.

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Giro Selector review

Giro Selector is an aerodynamic time trial helmet, which like most other helmets on the market makes strong claims to be very aero.

Giro selector

I bought the Giro Selector because the old version – the Giro Advantage has performed well for me in both wind tunnel tests (2011) and Aero Coach sessions. I also like the Advantage because it is relatively light at 375 grams. However, the Giro Advantage has a couple of disadvantages

  • No visor
  • Gap between underneath tail
  • The helmet is faster if you tape up vents.

I did buy a visor for the Giro Advantage and stuck it on. But over time, it came off, so I taped up with electrical tape. But, it always had an impression of being a bit scruffy and never really secure. Perhaps for aesthetic reasons, I stopped using, which is a shame because it would probably have been faster than other helmets I bought. Taping on a visor isn’t great because it could start to come loose and it’s harder to rip off in misty conditions.

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Recovering from 12 hour time trial

The last month of June I rode nearly 1,600 miles which included 284 miles for the 12 hour. After the 12 hour race my legs were a little stiff for a day or two. But, generally felt OK. After a few easy recovery rides, the legs no longer feel jaded, but back to normal. The problem has been the shoulders, damaged during the ride – I can’t ride on TT bike, and am struggling to shake it off. At this rate I won’t be able to ride Nat 100 on Sun.

Because of good recovery I have a feeling I didn’t go 100% in race, held back by weather and shoulders, so despite the temptation to never ride again, I can see the pull of long distance riding. I can imagine future attempts at 24 hours and even longer. Something to look forward to…

burnsall-3
In training for the 12 hour, I’ve been only riding a time trial bike, and since using a single 58 chainring, have been severely limited to sticking to flattish terrain. I don’t think I’ve done a hill climb interval for nearly two months, which, since I’m supposed to be a specialist hill climber, feels a little strange.

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10 mile time trials – training and racing

bradley-wiggins BTTC

In the UK, the local 10 mile time trial is a popular way of measuring your fitness and speed. It is an easy discipline to enter and appeals to anyone from the really keen time trialist to the more everyday cyclist interested in trying something different. The great thing with a 10 mile time trial is that you can just turn up on a decent road worthy bike and see how you get on.

10 mile TT
An aero position

But, as soon as you’ve done your first 10, you will want to try and beat your previous time. This is the great attraction of time-trialling, even if you come last, there is always the incentive to try and beat your previous pb. There are quite a few ways to improve your times in a 10 mile time trial – from spending money on some aero equipment to good old fashioned training. The best thing is to maximise in every possible area. How far you go depends on how much you get addicted to the speed and trying to beat your previous best.

Main ways of going faster in a 10

  1. Training. In particular, specific training to improve power and speed for the 10 mile distance.
  2. More aerodynamic position. Most riders can shave off seconds (even minutes) by making their position more aerodynamic. (Some methods are more expensive than others)
  3. Faster course. Fortunately or unfortunately, some courses produce quicker times than others. The best is not to get hung up on the course you do, but try to beat your pb for local courses.
  4. Faster tubulars. Ride track tubs and you can go faster, but risk a puncture.

What is a good time for a 10 mile TT?

A ten mile time trial can taken anything between 17.20 (over 34 mph) and 40 minutes.

A good target for a fit club cyclist is to break 24 minutes on a standard quiet course. This requires an average speed of 25 mph. To win an open event, depending on the course, the most common time is something between 20.00 and 21.00. A big target is to break 20 minutes (average speed of over 30 mph).

10 mile TT Records

bradley-wiggins BTTC
Bradley Wiggins winning the 2010 British Time Trial Championships

UK 10 mile competition record

  • Marcin Bialoblocki – 16-35 – Course V718 10/09/2016 – 36.2 mph (450 watts)
  • Alex Dowsett (Movistar)- 17.20 – Course-  E2/10 – 01/06/2014 – av 34.6 mph
  • Michael Hutchinson – 17.45 – V718 – 26/08/2012
  • Bradley Wiggins………17-58 –  Levens (L1015) – 16/09/06 – Av. 33.426 mph
  • Michael Hutchinson….18-07 –  P881R 25/05/08 –
  • Jason MacIntyre………18-12 – L1015) Levens – 11/08/07
  • Stuart Dangerfield……18-19. O10/2
  • Graeme Obree………….18-27.- Q10/30 – 1993 – Woolwich. (1)
  • Matt Illingworth………18.34 – 1992
  • Colin Sturgess …………18.48  – 1988
  • Dave Lloyd………………19.11  – 1981
  • Martin Pyne…………….19.41 – 1981
  • Sean Yates……………….19.44 – 1980
  • David Akam…………….19.59 – 1980
  • Sean Yates……………….20.07 – 1979
  • Steve Denton……………20.26 – 1978
  • Ian White………………..20.27 – 1975
  • Willie Moore……………20.36 – 1972

(1) Obree was riding fixed – It was also the day before he broke the “50″ Competition Record !

 

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Tour de France – Quotes, facts and stats

tourdefrance

“It was a magnificently imaginative invention, a form of odyssey in which the lonely heroism of unpaced riders was pitted against relentless competition and elemantal nature. The Tour encompassed the territory of France, and Desgrange later claimed that it encouraged a sense of national identity, establishing La Patrie in clear geographic terms.”

– Jim McGurn on the Tour de France

The Tour de France is one of the biggest sporting spectacles in the world. In terms of spectators getting to see the event live, it has no parallel – with millions lining the roads of France and Europe throughout the month of July.

Stats of the Tour de France

In 2013 – a caravan of 4,500 people including  organisers – teams – media – partners – publicity caravan – providers made up the tour. This excludes many volunteers and local council workers who help to get the tour ready.

Riders

  • 198 riders at the start (22 teams of 9 riders) 2014)
  • 300 support staff

Route for 2014

  • 3,664 km (21 stages)
  • 4 countries visited (the United Kingdom, France, Belgium, Spain)
  • 33 French departments visited
  • 36 stage towns/cities

Internet popularity

  • 30 million unique visitors / 110 million pages viewed on letour.fr in 2013
  • Most popular languages for viewing letour.fr: French, German, Spanish and English (the most visited version)

Spectators by the side of the road

  • An estimated 12 million spectators (2013)
  • 63% of men and 37% of women
  • Average time by road side – 6 and a half hours of presence on average on the road-side.

Media coverage

  • Broadcast in 190 countries (2013)
  • Almost 100 channels including 60 live broadcasters
  • 90 hours of live programmes (broadcast internationally)
  • 5,500 hours of broadcasting throughout the world
  • 3.5 billion viewers worldwide (in 2013)

Le Tour de France in Yorkshire 2014

An estimated 2.5 – 4 million fans lined the roads to see the Tour de France cover two stages in Yorkshire.

roundabout-ripon4

“I can see the Tour in their hearts, and in their eyes. For that, I say thank you to everyone in Yorkshire who has made this Grand Depart so very, very special.”

Christian Prudhomme

How Long is the Tour?

The early editions of the Tour de France helped French gain a better sense of national unity and geographical identity.
The early editions of the Tour de France helped French gain a better sense of national unity and geographical identity.

Modern versions are roughly about 3,600 kilometres (2,200 miles) spread out over three weeks. Early Tours were longer. In 1926, riders had to cover 5,745 km over 17 stages.

The longest ever stage in the Tour de France was on 7th July 1919 – 482 km (300 miles) won by Jean Alavoine from Les Sables-d’Olonne to Bayonne.

Average speed in the Tour de France?

Overall_Speed_Tour_de_France

In 1926, the tour winner averaged 24 km/h over the whole 5,745 km. By comparison in 2010, the average speed was just under 40 km/h for the 3,642 km.

The slowest average speed was in 1919, when French roads were in a bad state after the First World War. The winner Firmin Lambot (Bel) completed the course at an average speed of 24.056 km/h

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Tips for cycling in the wind

thomas-geraint

Any cyclist will know that riding into a block headwind can be more difficult than going up a hill. Many tips for riding into a wind are common sense, but it is worth repeating for completeness.

echelon
The effect of wind (crosswind causing echelon)
  • Get low and aero. Riding on the drops is more aerodynamic that riding on the tops. Also, if you can bear the pressure, get as low as you can. I spend a lot of time riding on Time trial bike, so have adapted to a relatively lower position. It is a big help for keeping low in headwind riding. See more tips for being more aerodynamic
  • Make sure your clothes are not acting as a wind break. The worst is to have a jacket half zipped up billowing out the back. It is better to have the jacket flapping around than half zipped up to catch the wind and act as a parachute. If possible, take off any surplus jacket, though often when it’s very windy, it’s raining too.
  • Don’t worry about average speed. When riding into a headwind and you’re doing 15mph on a flat bit of road, it can be demoralising. But, the important thing is to maintain a sustainable power, rather than trying to keep a typical average speed. This doesn’t mean you will try keep the same power into headwind as tailwind. You will want to make more effort into headwind, but sometimes, you will just have to go into a lower gear and keep going at a lower speed.
  • Improve quality of group riding. Riding in a group is best way to take some shelter from headwind. Taking it in turns and forming effective paceline. Don’t let gaps appear or let anyone drop off. Stronger riders can take longer turns.

Choosing rides

In very windy conditions.

  • I will tend to ride into headwind, to get tailwind on way back.
  • I will look for routes which are more sheltered and leave the overexposed moors for another day.
  • I have been known to occasionally take a train into a block headwind. e.g. train from Bingley to Clapham North Yorks. It costs £10, but it’s a real treat to miss out on 20 miles of headwind.

Pacing a time trial into headwind/tailwind

Generally, it does pay to make more effort into headwind than tailwind. This is because the aerodynamic cost increases exponentially with speed. You get more effort for increasing power at lower speeds.

I did a 10 mile TT with a 25mph (40km/h) wind. My time was 20.35. Average power of 325 watts.

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Best protein bars

trek-cocoa-chaos-protein

Recently, I’ve been taking more protein bars for during, and at the end of a training ride. When I first started cycling, I thought it was all about carbohydrates, but protein is just as important.

I’ve been taking more protein bars because:

  • I like taking food which isn’t all high sugar. This is important for training for long distance riding, improving fat burning energy capacity and not relying on the simple sugars. Then in the race situation, I will take the max Carbohydrate intake, but also will (hopefully) have good capacity to gain energy from the other fat burning source. (Even I have some fat)
  • Many studies show that a good 20grams of protein after hard exercise aids recovery of the muscles. Tde optimum delivery time is said to be within 30 minutes of the end of the exercise. Therefore, for a long session, it seems to make sense to take some during exercise as well as close to the end.
  • Also, as a vegetarian it is good to take supplementary protein, in case you don’t get enough from normal diet.

Best Protein bar

Power bar Protein Plus – Low sugar

PowerBar-Low-Sugar-Protein

These were surprisingly tasty and pleasant to eat (due to sweeteners I found out writing this post); they only having 0.8grams of carb which sugars per bar. They have a light fluffy not sweet texture, which are quite enjoyable and easy to eat mid ride. The protein comes from milk and whey protein.

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Great smells of cycling

This is really scrapping the bottom of the barrel for new cycling articles. “Great aromas of the cycling world.” On the positive side, I’ve left out the ‘whiff of corruption’ and other poor analogies which leave a bad smell hanging in the air.

The sense of smell is something we tend to forget, but unconsciously it is always there. It’s certainly not the first thing you think about with regard to cycling. It’s more of a visual feast – the peleton strung out alongside an  immaculate French vineyard or the visual pain of seeing cyclists with knee high black socks.

But, as well as the visual joys of cycling, there are some less heralded aromas worth a mention.

village-hq-500x333

1. Deep heat / getting going creams. When I first started time-trialling, everyone seemed to put on this oil over their shaved legs. It was quite an arresting / reassuring aroma for a cold March morning in a village hall. Somehow the smell of deep heat always manages to bring back that right of passage before a time trial. The whole routine of getting your number, complaining about the wind, coming up with excuses for not having trained, squeezing into your skin suit – all these are indelibly linked with that smell of deep heat.

Unfortunately, numerous studies have shown this kind of ‘warm up cream’ is actually counter productive. It just brings blood to the edge of your legs before starting, meaning you lose heat quicker and your legs are more prone to cold. However, despite everything saying it does more harm than good, you still see quite a few old timers slapping on the reassuring balm. I reckon it’s because they just like the smell.

lube-oil-rear-cassette

2. Oil. Most aromas are not particularly pleasant. You could think of oil as a rather neutral smell. But, I like it; walk into a bike shop and the feint, but unmistakable, aroma of oil is the underlying presence of the room.

Any cycle fan always loves going into a bike shop, even if he knows he isn’t going to buy anything. We just like looking at the bikes, components and clothes. A true cycling aficionado will always love visiting a bike shop. These days we can get most components for 20% less at an online retailer. But, whilst we may save money, there is no soul, the internet may be convenient, but it hasn’t yet managed to give out that reassuring aroma of bike lube mixed with a few other random aromas.

tea-teacake

3. Tea and Toasted Teacakes.  When you’re hungry and cold, the reassuring smell of teacakes being toasted is very attractive. I was brought up on club runs throughout the Yorkshire winter. After 20 miles in the northern winter, you really wanted to go in somewhere warm. Maybe it’s not so much the smell of teashops, but the warmth. I never drank tea before cycling, but after about two club runs, I gave in and took to the tan brew like a duck to water. The thing is it never tastes as good at home. To truly experience the joy of tea, you have to take from a teapot, in china cup after losing 2 degrees body heat cycling up lower Wharfedale.  Then it is marvellous, and naturally the smell of melting butter on a toasted teacake is sheer heaven.

5. The Countryside

winter-mud

Yes, the countryside smells. It smells of cow dung and other stuff. But, we love it. It is that romantic remembrance of the countryside that helps us stay sane in the modern world. We may have a a 4WD trying to run us off the road on a narrow Dales road, but at least we can still enjoy the smell and sensation of the countryside. Modern life hasn’t quite sanitised everything, thankfully. Some people may spend all winter racking up four hour training sessions on a turbo, but, I bet you don’t get to enjoy the smell of well rotted cow dung in your garage.

***

At this point in the article, we could easily start to rapidly descend. When Miguel Indurain was asked his worst moment on a bike. It wasn’t getting dropped by, Bjarne ‘Mr 60%’ Riis, to lose the yellow jersey after five consecutive years winning the Tour de France; it wasn’t any horrendous crash – His worst moment was sitting on the wheel of Tony Rominger when he had a bad bout of diarrhoea and wouldn’t stop to lose his place in the GC. (I might have got the two mixed up but, I think you get the idea).

The other overwhelming aroma of cycling is that product of all our toil and effort. Good old fashioned sweat. When it is our own, we don’t mind, we even can become quite proud – forget power meters, heart rates, and average speeds, the real sign of a good work out is how much did we sweat? How much can we stink out the place? Alas, our friends and partners fail to see anything either heroic or romantic about smelling. But, for us it can become symbolic of our heroic effort; even if our average speeds and power meter results are laughable, at least we can smell like we’ve tried hard.