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training Archives - Cycling uphill Skip to content My road bike had a mechanical so I got my time trial bike down from the loft. It has been up there since July 2016. It is the first time I have dusted a bicycle rather than clean it. If not cobwebs and dead spiders, it was covered with plenty of accumulated dust. Fortunately, after a quick clean and charging the electronic gears, it ran as good as new.
Riding a time trial bike can hurt parts of the body – that a road bike can’t reach. If you are unused to riding in a TT position, it is wise to break yourself in gently. But, I have been enjoying my newfound sense of freedom and had my heart on reaching Chipping Norton a good 60 mile round trip on undulating roads.
After slogging into a headwind for the first 30 miles, there was a light tailwind to push me along the return home. There is a great downhill run from Chipping Norton to Charlbury and then Islip. Apart from a few short climbs, you can get up a good speed with a TT bike and tailwind.
I stopped on one occasion to get some blackberries for food.
Read moreDusting bike down from the loft
When I got injured back in July 2016, I thought perhaps a few weeks off the bike would be a blessing in disguise after a big few seasons. Little did I expect the weeks would turn into months, and the months into years. This is third hill climb season I will miss. I did get one or two invites to hill climbs which was nice, but even if my back and hip were better, I still have a lingering cough from summer virus when I make significant exertion.
In a way, these years off the bike remind me of my early twenties. Where a combination of illness and injuries kept me off the bike from around 1998 to 2004. The difference is that in those days I did not do very much to get better. More than anything, I had the mentality of a student and I was too tight to pay £45 to see a physiotherapist. When I did go to a good physio, it helped considerably and on a few occasions of injury, I was able to get better.
This time, I have tried everything you can think of. But, nothing seems to shift the relatively minor but very stubborn injury. It is becoming a mystery. I have tried several physios, osteopaths, rolfing massage (painful, relaxing and expensive) Egoscue, Pilates, stretching, riding through pain, complete rest. MRI scan, expensive back doctor specialist e.t.c. And at times, a combination of the lot. There is probably something missing but I’ve become weary for trying new things. Whenever I go to someone, they are always optimistic it will soon be better and I believe this optimism. I don’t think my problem is a negative thought pattern or subconsciously holding onto suffering. I remain hopeful I will be able to ride properly soon, but then I’ve been hopeful for the past 27 months.
What to do when not cycling? Often you notice how much you value something when you can’t do it anymore. Cycling was a great balance to my work of sitting hunched over a computer. I thought without cycling I’d be able to do a lot more with all the new free time I have. But, it doesn’t always feel like that. Not able to exercise makes you less dynamic and you can end up struggling to maintain that same sense of purpose. Certainly having virus over summer was not much fun. I have written two economics books, but that feels scant consolation.
Read moreWhat do do when you can’t cycle
When training, I used to frequently asking myself – how much do I need to rest before the next hard training session? The amount of rest is a key factor in determining the quality and efficiency of training. If you gave insufficient rest, training will become counter-productive. Take too much rest and you never stretch yourself satisfactorily.
Pro Perspectives Bradley Wiggins said that the best preparation for riding the Olympic Time trial (2012) was riding the three week Tour de France – finishing nine days before. The Tour de France has two ‘rest days’. But for Wiggins a rest day meant a three hour ride with an alpine climb – not my kind of rest day.
In the nine days between the Tour de France and the time trial, Wiggins was riding hard – including burying himself in the 250,m road race. Many less capable cyclists would have turned up to that time trial – not in a peak state of fitness, but complete exhaustion. During this particular racing period, Wiggins is taking very little rest.
Obree method
At the other end of the spectrum, in Graeme Obree’s training manual – he states that after a really hard training session, it could take him up to four days to fully recover before the next full-on training session. Obree’s philosophy was that to make progress, you have to train at a higher level than ever before. To transcend previous achievements you need to be fully recovered. If you train when already tired, you can’t make the same progress.
So with two very successful professional cyclists – you have two very different approaches to the amount of rest needed. For amateur cyclists aiming for maximum fitness with limited time, rest days take on more importance.
On the one hand, coaches often stress the importance of rest days to allow full recovery – but then the best cyclist are those who race 100 days a year and ride three-week tours.
Read moreHow many rest days are needed in cycle training?
Recently, I wrote that an attraction of cycling was taking random roads and hoping for the best. The British countryside can encourage an adventurous spirit – if nothing else you can enjoy a new view, new road – even if you later do a u-turn. But, it’s not always the Yorkshire Dales or the Cotswolds – I also spend four weeks a year in Queens, New York. I’ve written about cycling in New York before – rarely with any degree of praise or recommendation. To cut a long story short, it’s a tough place to cycle – you rarely see cyclists on the road and for good reason too. As a result, I ride defensively and with unerring routine. I basically have two rides, which never go beyond 30 miles.
One ride is to cycle two miles south to Kissena Boulevard outdoor velodrome. Here I cycle around in 250-metre circles for an hour before I can’t take it anymore – and then cycle the two miles back home. I don’t have a power meter in New York, so just try to make sure I keep an average of over 20mph for the velodrome riding. It’s a bit more fun if there are other cyclists there too. Last week a random cyclist latched onto my wheel for quite a few laps. It encouraged me to very slowly raise the pace from 20 to 21mph then 22mph. After about 10 minutes I reached 25 mph and suddenly my wheel sucker friend went pop and lost contact. I didn’t mind, in fact, I was grateful that he gave me the motivation to ride harder than usual. It was a surprisingly good feeling to just ride someone off your wheel by imperceptibly raising the pace. It also reminds you how hard it can be to motivate yourself when cycling on your own.
Read moreUnadventurous cycling in Queens, New York
Last weekend, I spent three days with no bicycle in Germany and my leg problems got worse. When I got back I actually had to take another day off the bike, at that rate I was despairing of ever seeing an end in sight.
But, at the same time, I was hopeful that I could just ride through and keep going. This weekend I’ve been up in Yorkshire, and it’s been great for a few reasons. The weather is excellent. Yorkshire in spring with the sun out takes some beating. But, at least this weekend, the more I cycle the less I’m getting bothered by old injuries and niggles. Saturday I made a visit to Pateley Bridge for one of my favourite climbs – Greenhow Hill . All told it was 50 miles and just short of 2,000m of climbing. After an easy day going to Grassington, (an easy day in the Yorkshire Dales can still mean 1,000m of climbing) I went south-west towards Silsden and some steep hills around there. This year I’ve done relatively little in terms of volume of training (compared to previous years), But, in the past week, I’ve started to feel in good shape. The top end fitness has come back quite quickly. It is also a psychological boost to get the summer bike out of the loft.
Ellers Road looking back towards Sutton-in-Craven near Keighley. From Sutton-in-Craven, I went up Ellers Road – a tough climb of 1.4 miles at 10%, with a particularly difficult beginning. It’s a very good test. I also found a new climb just to the south of Ellers Road. It is a climb called ‘Dick Lane’ or the ‘Cote de Dick’ if it gets in the Tour de Yorkshire. It is a very nice climb, 1.4 miles at 7% (and unlike its near neighbour Ellers Road – never too steep.) It is a smooth gradient, decent road surface and outstanding views across the valley to the left. I’ve been cycling in Yorkshire for 25 years but it’s still surprising how you can come across a new climb less than 15 miles from your house.
Read moreRiding through injuries and niggles
To me, sweet spot training is riding at a high intensity, a little below race pace. (80-90% of FTP) It corresponds to Level 3 in some training manuals. It can also be referred to as ‘threshold training’.
To me, interval training means doing 3-5 mins @ 110-130% of FTP.
If my FTP is around 300, a ‘sweet spot’ ride may average 230-260 watts.
Hill intervals will be around 330-400+ watts.
To confuse matters, you can do intervals of ‘sweet spot’, but I never do. I just do 1-4 hours or however long I can maintain it) One other point, this assumes some degree of more traditional endurance base level riding. Which is best? There is a debate between the different methods of training. Some coaches and riders, place a lot of faith in ‘sweet spot’, others put more focus on intervals. I know riders who, at different times, have talked about the superiority of both! Perhaps I fall into that category too. In recent years, I have done more sweet spot training than I used to.
In a sense, ‘sweet spot’ is pushing from below. Intervals are pulling from above. Both can give benefits to race performance but in different ways.
Advantages of Sweet Spot
Endurance Read moreSweet spot vs Interval training
Cycling in the cold doesn’t have too much to recommend it, especially if you are 61kg and 190cm . Or in old money – 9½ stone and 6 foot 3″ (135lbs for American visitors) . On Friday I went out with the temperature hovering just below 2 degrees. I didn’t enjoy the ride at all. After a few miles, I did a u-turn and went back home. When hands are freezing to the handlebars, I don’t worry about trying to take any photos; but today the weather was a little more clement and it made a big difference.
I rode out towards Knaresborough and Harrogate because the forecast in the East was drier than in the West. But, despite the lack of rain, I still got wet cycling over a lot of small lanes covered in wet greasy farm manure. You just have to surrender to getting wet and dirty this time of the year. Still it was a mistake to take only one pair of legwarmers up north (originally colour of white)
Read moreCold winter miles
As a partial follow up to finding cycle routes, sometimes I will take a short detour from roads frequently travelled. After spending 20 years cycling along a road, inquisitiveness makes the better of me and I will go up a side road, even if it is a dead end. It’s like wanting to tick off all the roads in the local area.
In trainspotting circles, there is something called a ‘line basher’ – it means you endeavour to travel over every railway line. Apparantely, you used to be able to do the whole London Underground network in a day, if you travelled non-stop. I’ll take their word for it. But, after 20 years cycling over the same terrain, there is part of me which wants to go down that road I’ve always gone straight past, just because – well it’s there.
Quite often these dead-ends are just that. Another road to nowhere, but sometimes it can give a rewarding view, interesting location or even unexpected climb.
View from above Oxford Eynsham road Last Saturday I was on the road from Eynsham to Oxford, after 50 miles in the Cotswolds. It is a flat, rather uninspiring road – a narrow B road, with a constant stream of cars overtaking at 50mph plus. For cyclists going back to West Oxford, it is a road much travelled as there are not too many alternatives. When you get on this road, there is no relaxation or admiring of the scenery. It is the kind of road which is head down and get home as quick as you can.
Read moreOff the beaten tracks
At the end of last year I received treatment from an osteopath for my saw hip. He felt the problem was primarily in my right gluteus muscles. A lot of the treatment involved deep massage – working on the tender muscle. He was trying to loosen the knotiness.
When he did a similar deep massage on the left glute, it wasn’t painful. So it was reassuring, in the sense that he found something which wasn’t right. The interesting thing is that when cycling, the problem manifested itself near the hip. (sacroiliac joint was mentioned a lot.)
A few years ago, I bought one of these massage foam rollers from Amazon. Trigger Point Performance Foam Roller (£30)
roller-massage
Initially I bought to work on some tight hamstrings. But, it was recommended by osteopath for working on the glute as well.
It’s fairly easy to use, just roll around and work the muscles you want to give a bit of a massage.
At around £30, it is certainly much cheaper than paying for a daily massage. It was useful to use over Christmas holidays when I was abroad.
Conclusion
For those of us who do not have access to daily sports massage (like the pros) this is a good second-best solution. I feel the massage of glutes has helped to work through the problem. It is still there a little, but I will persevere with steady training and a bit of self-massage.
In retrospect, I wish I had used more massage back in June after big mileage month and the 12 hour.
I rode in Greece , but it didn’t really feel like a training ride, more a leisure ride. Yesterday, I did a favourite training ride to Charlbury. 42 miles in 2 hours and a bit. For all the interruptions of recent months, I felt reasonably good and was pleased to average over 17 mph.
This photo is actually from Wharfedale on Christmas Day 2016, but I never had time to publish.
I was out on my bike (early Christmas morning), but suffering from a little bit of stomach upset. As a consequence I was cycling slowly and not enjoying the ride; because of the stomach ache I stopped to have a look behind. I was rewarded with this view of a rainbow arching over the tree – it was the highlight of the ride – an auspicious sign for Christmas Day.
I didn’t take any photos yesterday on the road to Charlbury; it was one of those grey, gloom days of January where the only mercy is a temperature of over 5 degrees celsius. But, despite less than inspiring weather, it was good to be back on the bike – able to ride for two hours without niggling injuries and interruptions. What comes next in 2017, I’m not sure. But it is great just to be able to get on the bike and blow away a few cobwebs from the mind and body.
42 miles down, 11,958 to go.
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