Cycling uphill

Dog House Lane and Widdop Moor

July 13, 2016July 13, 2016 by tejvan

Unfortunately I didn’t make the national 100. The shoulders wouldn’t have survived 4 hours on TT bike, but despite injury, I didn’t feel too dissappointed, I had also lost a little motivation for time trials on flat dual carriageways. I race from Feb to October, so it’s perhaps good to have a mid season break. They say a change is as good as a rest, so after fixing broken rear mech hanger and getting a new derailleur, I’ve been riding up the steep hills of West Yorkshire.

widdop-moor-2

Today I went to Hebden Bridge, Todmorden, Widdop Moor and Trawden. It was just short of 3,000m of climbing in 70 miles. A strange kind of rest, though it was good to find some new climbs and new roads – not too far from Menston.

You wouldn’t choose West Yorkshire for a cycling holiday, but I’ve grown to really like these valleys and moors. Going from dense conurbations to quiet roads and moors, within a few miles. There are many moor roads, where you can see the packed terrace houses of towns down below and green moors above.

Rear mech hanger breakage

July 8, 2016 by tejvan

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

rear-mech-broken-2

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.

Dash saddle – long term review

November 1, 2016July 7, 2016 by tejvan

I reviewed this last year, but I’m updating review after using it for a year, including a couple of 100 mile TT’s. It’s only when you’ve done a few hundred mile TT’s that you can really give a proper review to long-distance TT products.

Essentially, I’m very happy with product. In Nat 100, I hardly got out of aero tuck, but there was little pineal discomfort, until perhaps last 10 miles. The cut out in front of saddle avoids numbing pain in that area you would prefer to avoid. It is very comfortable, very aero, and lightweight. Also it avoids the chaffing I used to get on the Adamo (because Adamo is too wide at the front).

The only drawback is that it is expensive (and not so readily available); it’s difficult to choose which model to get – but overall it has been a good investment. I will be selling an Adamo on ebay soon.

Initial review

Dash saddles are an expensive alternative to Adamo saddles. It is a good option for those looking for the anatomic shape of a Adamo, but want something which is lighter and more aerodynamic.

Earlier this year I wrote an enthusiastic review of Adamo saddles – Essentially the shape of Adamo – with the cut out insert – makes cycling much more comfortable – especially when you are in a flat time trial position. The Adamo really made a big difference to time trial comfort. A 100 mile or even 50 mile TT used to be tortuous for squashing of the crotch area. The Adamo relieved this discomfort making long hours in the saddle much more palatable. However, as enthusiastic as I was about Adamo, I was dissappointed when putting it on the scales and seeing it go to over 275 grams. It’s also a bit of a block, creating an aero drag. For many timetrialists and triathletes this weight and shape is not such a big deal, but for a hilly time trial specialist, you don’t want to be wasting 200 grams on a saddle. Also, I didn’t like the rear lip, which is used to hang up a bike in triathlons.

adamo-lip-back — not how I would design a TT saddle

Another drawback of the Adamo that I noticed after a season of riding – was that you got superficial chaffing on the inside of the thighs, perhaps because the front of the saddle is quite wide. This isn’t really a problem when riding, but after there was a persistent irritation for quite a long time. I could live with it, but still quite annoying. However, the amazing thing about spending a year on an Adamo was not a single saddle sore all year!

To overcome ‘lip’ of the Adamo TT, I decided to buy an Adamo Podium because it looked a bit more aero. However, when I went into UBYK in Oxford, they suggested having a look at the Dash saddles – twice as expensive, but more than half the weight, and they did look a thing of beauty. Sleek, aero and slim.

I don’t like spending money on new equipment, but this did look like an expense that could be justified. Lighter and more aero and looks beautiful – the only doubt was could it replicate the comfort of the Adamo?

Giro Selector review

July 6, 2016 by tejvan

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.

Recovering from 12 hour time trial

July 4, 2016 by tejvan

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.

Sport and meditation – book review

July 25, 2016July 3, 2016 by tejvan

Sport and meditation is a book by Sri Chinmoy on how meditation, concentration and other techniques can be useful for sport. The book also examines aspects of the spiritual side of sport – for example, the quest for self-transcendence rather than competition. As well as writings by Sri Chinmoy, there are also perspectives from other top athletes, such as Carl Lewis, Tatyana Lebedeva, Tegla Loroupe, Bill Pearl and Paul Tergat.

Spiritual marginal gains

One aspect of this book is the spiritual approach to sport. For example, how to compete with full commitment, but detachment to the result. The other aspect of the book is some practical aspects of how an athlete can seek to get more out of himself. Not so much the well known nutrition or training techniques, but the inner dimension of going faster, such as: meditation to clear the mind, remove mental distraction and seeking to tap into that inner source of energy.

Even practical tips, like smiling to yourself, trying to feel grateful – keeping in a better consciousness, where you can get the best from yourself.

Does meditation make you go faster? I don’t know and it would be very hard to prove, but I think it can help you to enjoy sport more. If you feel 100% in the moment, which can come from meditation, it is easier to get into that sense of ‘flow’ and rhythm where everything goes well.

“In sports we need energy, strength and dynamism. When we meditate, we make our mind calm and quiet. If inside us there is peace, then we will derive tremendous strength from our inner life. That is to say, if I have a peaceful moment, even for one second, that peace will come to me as solid strength in my sports, whether I am running or jumping or throwing. That strength is almost indomitable strength, whereas if we are restless, we do not have strength like that.”

– Sri Chinmoy (1)

There is also a brief overview of Sri Chinmoy’s own sporting endeavours which range from being a sprinter in India, to ultra running, 24 hour cycle races and then taking up weightlifting aged 54. A practical example of how meditation can help sporting endeavours later into life.

Personal experience

I have written before about the National hill climb championship. In particular eight attempts which led to just missing the podium. In these years, meditation and a detached mindset where helpful for shaking off the disappointment of missing off. It also made it easier to come back the next year and keep trying. If at first you don’t succeed… and all that.

However, in 2013, I really wanted a different experience to just being detached at missing out. I felt somehow, I hadn’t realised the potential at hill climbing, so I approached that year a little different. There was certainly more training and taking every precaution with equipment, but also I wanted to be more careful about other aspects of preparation. In the middle of summer I read a talk Sri Chinmoy gave about swimming the English channel. He addressed it to members of the Sri Chinmoy Marathon Team who have successful swam or just missed out. For me the interesting thing is Sri Chinmoy was saying to those who missed out, you should have more faith in yourself, have a good preparation, concentrate more on speed, but in the event itself, feel a grace coming from within. It wasn’t what I expected – just detachment from failure, but really having faith and determination you can do it. In my case, it was not a motivation to swim the English channel (too cold!) but to aim for the top spot in national hill climb championship. This 100% focus was perhaps something which hadn’t always been there in the past, taking short cuts in preparation and things like trying something different in the race. Read ‘A Corinthian Endeavour’ if you want the more humorous explanation of failed attempts.

Also, in the few weeks leading up to the big race, I read “Sport and Meditation” quite often. Certain sections seemed very pertinent and reading helped to qualm any nerves and anticipation of the big event. It also helped give a good focus to training and preparation. I made a single page of notes I took to the race, where I had about 10 bullet points from the book.

The race went well, I’d like to be able to say I had some transcendental experience during race, but my main recollection was that it was just really hard, cold and wet, but I managed to keep it going all the way to the top. But, looking back I do feel the meditation, concentration and awareness of the inner dimension of sport was integral to the whole experience.

Related post at Cycling Uphill

The amateur ideal of sport – how a spiritual perspective can increase importance of sport.

Overall review

The book will give an insight into a spiritual perspective of sport. You don’t need any particular belief system to get some benefit from it. But, a broad sympathy to the inner aspect of life would be helpful. If nothing else, it will be quite thought provoking on a different way we can view sport and our approach to it.

Buy online

Sport and meditation – at Run and Become
Sport and meditation.com
Sport and meditation at Amazon UK.

Tips for riding a 12 hour time trial

June 29, 2016 by tejvan

I have only ridden one 12 hour, so there is still much to learn. But, these are some thoughts on training, racing and preparing.

Training

Most of my training for past few months has been training at just below threshold. Quite fast on a time trial bike. Perhaps 80% of FTP.
Training on a time trial bike is really essential. It’s not just the legs but holding the position that is hard in a 12 hour. Remember in training, you move around much more than in race.
I hoped to do quite a few 5 hour rides / 100miles – one per week. But, I rarely got time, so mostly did 2-3 hours, with the odd 4 hour ride. However, I am able to train during the week so was often averaging 200-300 miles a week, mostly at a pretty good intensity. I had quite a few breaks this year due to injury, illness, holiday. On average one week off during every month. I could have had a higher training load, but maybe forced rest helped too.
Definitely worth avoiding becoming a complete mile-muncher, once a month, a lighter week will complement the heavier weeks when you push the mileage.
This month June has been an increase in training intensity, with 1,200 miles in the 25 days of June before the race. During this time I did no intervals, but just worked on that time trial training intensity, with the 12 hour in mind.
In June, I did my first 100 mile rides of the year. Two in training and one in a race. My longest ride was 103 miles. To ride over 100 miles was good for confidence. It is also good practise for spending time on the saddle, where you learn a few things (e.g. feet becoming tight in shoes. I don’t think it is necessary to do 6-7 hour rides of slow intensity, unless you have the time and inclination. It was the plan to do a couple of 6 hour rides, but time never allowed.
When training, try to replicate the set up of the race, e.g. same water bottles, same feeding. I don’t use race wheels, or aero helmet, but apart from that it’s fairly similar. I try to plan routes which are flattish and minimal stopping.

Aero coach arc chainring

June 29, 2016 by tejvan

On Sunday, I used a new single chain ring. The Aerocoach Arc single chainring.

I explained in ‘converting to single chainring‘ the advantages of removing front derailleur, and inner chainring. For most time trials you only need one chainring, and it looks smoother.

This is specifically used for single ring use and the teeth are longer than normal to prevent chain slip. I don’t know if it is possible to slip the chain, but from my experience this year, I’ve had more chain slips using front derailleur and 39/56 chainring combination than with just single chainring without any front derailleur.

The shape of the Aerocoach Arc single chainring is not completely round, but is designed to provide more power at the start of the stroke when you need it most, before gradually decreasing down to a minimum gearing at bottom dead centre. See Aerocoach Arc for full explanation. Aerocoach claim “The unique time trial specific design will help increase power output by 3-5w, and allow a smoother pedal stroke than normal.”

National 12 hour time trial – 2016

June 28, 2016June 27, 2016 by tejvan

Yesterday was the National 12 hour TT championship in South Wales, promoted by South Wales District. A 12 hour is a bit different to your average time trial, requiring quite a big set up and 10 timekeepers to get the finish distance. I’ve been thinking of doing a 12 hour time trial, for about 25 years since I first read Cycling Weekly, which in those days, still gave big coverage to BBAR tables and all the seemingly amazing distances people did for 12 hours. But, despite 25 years of good intentions it’s very easy to think of a reason not to do a 12 hour – not least peaking for the national hill climb. But, this year, with Nat HC on bank road, I thought if I don’t do it this year I never will.

I think the Welsh 12 hour course is very good. It is fairly fast, but still a bit of up and down and minor roads to make it interesting. I did 1,630 m of elevation during the 283 miles. In the morning, you do a 90 mile loop including a long lumpy trek to Hereford. Then there is a main 25 mile circuit around the A40 with some dual carriageway and some minor roads.

The lead up to the race was a little curious, with the country been thrown into a self-imposed chaos. I have spent more time watching the news in the past two days than I have in the past two decades; in this climate, a cycle race seemed of little importance. But, if you’re depressed from politics, a 12 hour time trial is a very good way to clear the mind of all the frustration. A little extreme maybe, but it was good to get away from it all.

Preparing for long distance ride

June 23, 2016 by tejvan

For a long ride of 3-4 hours +, it is worth making some preparations and calcuations about how much energy to try and take on.

Carbo-loading

For anything of 100 mile plus, I will eat more carbs in the day or two before. For example, if I go out for a 1-2 hour ‘warm-up ride’ Normally I wouldn’t take any energy drink or food. But, in this case I would take a 750ml energy drink, to take on more carbs than usual.
I haven’t researched carbo-loading enough, but you have to be careful not to place undo stress on stomach by eating much more than usual.
It is also important to be well hydrated the day before and for the morning of the race.

Carbohydrate consumption

The first issue is what is the maximum amount of carbohydrate that the body can absorb per hour?
The most common figure I have seen is 60 grams of carbohydrate.
However, recently, energy drinks manufacturers have cited research that if you take a mixture of maltodextrin and fructose, you can take up to 80-90 grams. Increasingly energy drinks have maltodextrin and fructose in the ratio of 2:1. But, high quantities of fructose can be problematic for the stomach, you would have to test on yourself to see your tolerance.