Cycling uphill

2015 season

December 18, 2015 by tejvan

2015 has been a good year. I did a record annual mileage – despite tailing off in November and December. I won quite a few races, though missed my pre-season goal and didn’t get on any podiums at the National championships.

In some ways, the highlight of the year was an unexpected 7th place at the British Time Trial Championship – which is ironic because I always doubted whether I would be able to actually ride until about 10 minutes before my start. It was a really great experience, with closed roads, racing on the motor circuit, but whether I will do it again I don’t know. Perhaps the best thing was getting on telly for seven seconds as the commentators talked about Alex Dowsett’s great form.

I trained a lot for the national 100 mile TT, but came 7th – compared to 3rd the previous year. I wasn’t far off a medal, but it wasn’t to be.

More than ever, I feel that sporting courses are much more fun that blasts along dual carriageways. Other season highlights were racing the Circuit of Ingleborough and Little Mountain time trial. Even if you have to do it in bad weather, when you’re not particularly fit, they feel more like the essence of the sport to me. (plus, I do better on the hills – which is another personal reason to like them). Still mid summer, you don’t have much choice in timetrialling.

The low point of the season was spending all season waiting for a Bioracer skinsuit and when it finally came, it was wrong size and I had to send it back twice. Probably takes the record for both the worst service and the most expensive piece of clothing I’ve ever bought. I’m sure it would have helped to save a few seconds in big races. That’s the trouble with timetrialling, it’s more than ever a sport of marginal gains and aerodynamics. If you want to go faster, spend a lot of money in aero testing. I’d rather just ride the bike and I’d be quite happy to ride Japanese Kieren style (everyone on the same bike) but I may have to bite the bullet next year and get some more ‘free’ i.e. ‘very expensive’ speed next year.

The hill climb season was quite good, though I didn’t win as many races as previous seasons, and I had to get used to more 2nd places than usual. I made a big effort for the national on Jackson Bridge, but again was a couple of seconds off the podium. It was a good event though.

Paul Jones’ book A Corinthian Endeavour was also great to read – a reminder of the great history of the hill climb championship.

With young and faster riders marginally edging ahead, it made me think of racing in a slightly more philosophical point of view. Essentially, it is the amateur ideal which attracts me to the sport. If you do it with this mindset, you can enjoy the race, even if you don’t quite get the position you would like. (Not everyone can be Eddy Merckx)

Recently there have been a few revelations of doping in amateur cycling – from under 18s to masters. I find it a little shocking and very disappointing. To me, it is summed up by a guy who won a junior national championship, but didn’t want to stay for the medal ceremony, instead he slinked off home early because he knew he was under investigation. That’s the thing about winning under false premises – there is no joy – only the opposite. You just hope these cases, act as a stark reminder and warning – what a terrible choice it is to cheat.

Related

2014 season

Knog blinder R70 – Review

November 1, 2016December 16, 2015 by tejvan

The Knog Blinder R70 is a rear LED light unit with integrated USB recharge, peak lumens of 70 and only weighing 50 grams. It is easy to attach and comes with three different length straps for the ability to fit to seat posts of different sizes.

This summer I spent a lot of time trying to get a satisfactory light for my time trial bike, which has a large circumference aero seat post. (I felt the choice was pretty limited. See: rear light for aero seat post) Many people advise a light which can be put under the saddle – but there I often have a water bottle or saddle bag. What I really wanted was an clip on rear light which would go around the seat post. But, because it is so large (34cm circumference) many lights didn’t fit.

When I say the new Knog light had an adaptation for aero seat post I asked a copy for review. Knog sent me a copy and I was happy to test.

Review

Firstly, it is quite similar to many other Knog lights that I have used in the past few years. I have both a Knog front light USB and a Knog 4V rear light. I have used them for other two years, and have had good experiences.

The only problem is that I broke the strap of the Knog 4V rear light trying to stretch it around an aero seat post.

Muscular tiredness

December 8, 2015 by tejvan

Since end of racing season, my training has been stop start, but mostly stop. I wouldn’t say it is an injury, but a feeling of tiredness in right leg. Aching muscles. It’s perhaps no co-incidence it occurred at the end of a relatively long season.

Because of the warm weather, I’d like to get some good training in, but I’ve had to take it fairly steady and last week did nothing on bike.

I went to physiotherapist who identified some weakness in various muscles so I will work on that and also greater flexibility. There is a degree of imbalance between legs – see: imbalance in legs – which caused previous problems with knee.

It’s not the end of the world to take it easy in November and December.

On the positive side, I went out yesterday for 20 miles and cycled up to Langbar, a mist was clearing from the Wharfe Valley, which looked great from the top of the moor.

Physiological testing

December 5, 2015 by tejvan

There was quite a buzz about Chris Froome’s physiological testing released this week. The general consensus seems to be – well it’s kind of what you would expect, it won’t prove anything either way – the doubters will still doubt, those who believe Froome is clean will certainly have nothing to change their mind.

Perhaps, though I do also remember in the bad old days of Lance Armstrong – people always used to say the same thing. It doesn’t matter what comes out – people have already made up their minds. But, ultimately, people did change their minds.

The final convincing proof that changed a nations mind.

It is quite likely Chris Froome will be challenging to win the Tour de France for the next couple of years, I hope the rather extreme manifestations of suspicion can fade away in future years. Releasing results of testing is perhaps one step.

Limits of physiological testing

As much as I’m aware of the importance of physiology, genetics and ‘natural talent’ the thing that appeals to me about cycling is the potential – perceived or real of seeing how far you can transcend your own personal efforts. Maybe I’ll explore this more in the future.

I’ll probably never get round to physiological testing because:

A) I’d rather spend the time training.
B) I don’t want to pay.
C) I’m not sure what you are supposed to do with the results. It’s a bit like my power meter, all very interesting, but I never really go through files to learn from it.
D) I don’t even know where you can get tested.
E) I don’t think it’s that interesting. A VO2 Max figure would be of mild curiosity value, a bit like your resting heart rate. But, ultimately, you race to see how fast you are.

Another article on doping

I wrote another article on doping, it got a bit long and, in parts, a bit philosophical so I put on another blog – Doping and cycling. The Tejvan blog is a collection of personal musings.

Chris Froome – The Climb Review

December 4, 2015 by tejvan

Review of Chris Froome – The Climb.

Last week I received a copy of Chris Froome – The Climb for my birthday, and have spent the past two weeks reading it. I have enjoyed the book, and have read at quite a quick pace. It is an unusual and quite intriguing cycling story. Gangly Kenyan born Brit learns to ride mountain bike with local Kenyan cyclists and despite multiple crashes, having to impersonate officials and coping with tropical diseases, manages to work his way into the European pro cycling scene.

Even if it stopped there, it would be quite an interesting story – a triumph of will and determination over adversity and an unlikely background for a pro cyclist. Of course, it doesn’t stop at just getting into a pro team, Froome has gone on to win the Tour de France twice, Olympic bronze and has come very close in the Vuelta twice. If all that wasn’t enough drama for a wannabe cyclist, Froome was fated to be the first winner of the Tour de France, since the very public expose of the greatest doping scandals in cycling (if not sport).

There was a time when cyclists were heroes, and any awkward questions were swept under the carpet. But, post-Lance – and anyone who has the temerity to win a race, is subject to the latent suspicion and, at times, hostility of those who are fed up with the unending doping scandals that have blighted the sport in recent decades. What might have been celebrated as a romantic story – “The guy who went from the African bush to the Champs Elysees podium” – has – to an extent – been overshadowed by questions of where did this guy come from? If he was this talented, why wasn’t he winning bigger and earlier?

A strong theme in the book is that Chris gets to tell his side of the story. How he started, how he became a better cyclist, how he missed out, why race performances often didn’t match training data. A cynic might say, it is a long attempt at self-justification, but I didn’t feel that. Everyone tells their story in a way to portray themselves in the best light. Especially given the sub-plots circulating around pro cycling, I wouldn’t have expected anything else.

African roots

In many ways the early chapters are amongst the strongest in the book. It is just a very different life – brought up feeding pet rabbits to your pet python, the only white boy training with Kenyan locals and learning to ply his trade on a mountain bike bought from a supermarket. This is boys own stuff, and makes the Otley CC Sunday run through Yorkshire Dales look like a walk in the park.

dhb Extreme Weather overshoe

December 4, 2015December 4, 2015 by tejvan

The dhb Extreme Weather overshoe is a tough, rainproof overshoe designed for cold and wet winter rides.

I received a free review copy in the post at the start of the month. Training has been somewhat interrupted by minor injury niggles this month, but I’ve still been out several times. Often wet, and only a couple of times cold.

The shoe is pretty impressive in being waterproof. Constant spray doesn’t seem to get through at all, which is a big bonus.

Cycling Time Trials

November 26, 2015November 26, 2015 by tejvan

Time trials are the simplest aspect of cycling sport. Riders go off at timed intervals and race alone. The fastest rider wins. It is a simple race against the clock or as they say in France – ‘contre la montre’

It has also been called ‘The Race of Truth’ because there are no team tactics. The strongest rider should win.

It’s not as exciting or spectacular as road races, but, time trials are often included in big stage races like the Tour de France and can be exciting in their own right for big events. It is often the time trial which decides who wins the big Tours. For example, in the 1989 Tour de France, Greg Lemond (USA) famously overturned a 50 second deficit on the final time trial to win the Tour by 8 seconds.

Rules of Time Trials

The rules of time trials are fairly simple.

Ride the course
Don’t take shelter from other riders (known as drafting)
Have a bike fitting regulations of the cycling body.

In practise, there are many minor rules. The UCI have very strict rules about the placing of your saddle, angle of handlebars and even the aspect ratio of materials. In the post war period, the UK Road Time Trials Council (RTTC) had a long book of rules, including having a bell on your bicycle.

History of Time Trials

In the 1880s, UK mass start road races were constantly under attack from the police. This was due to complaints from (the generally wealthy) motorists that felt they were being terrorised by ‘furiously fast cyclists’. This was in the day of motorists driving at 10mph (how times have changed…)

An early time trial. The rider is performing a ‘dead-turn’ – a u-turn in the middle of the road. He is also dressed all in black. It is rather quaint that there was a time when you can stand in the middle of the road as the turning point for a cycle race.

Questions on five minute efforts vs 10 mile TT

November 22, 2015November 18, 2015 by tejvan

I’m Irish, but live over in Czech republic, I’m back in the sport after 10 years (I did a race called the FBD Ras, 8 day affair – popular with strong UK riders, its a 2.2, its my modest claim to fame) I have a coach based in the US. A former student of Hunter Allen – he is good and works you hard.

This season I rode a 6 minute hill climb and was 9th overall and 3rd age group, big event. About 6 minutes at 6%, and I hit 400w at 65kg. Good for me but I got beaten by 15 seconds so a rather convincing defeat. I have since done 430 for 5 minutes and am averaging about 500w in minute on 3 minute off repeats – about 10 of them.

But my question is about a comment you made re flat vs hill power. Riding 320w for 10 miles, one would think that at 450 for 5 minutes you would be way higher that 320 – is this a deliberate training choice ? or you found it to be a physiological limitation ? I’m about similar to 320 for 20 minutes on the flat – but it is growing, and my curiosity lies in how far I can take the longer efforts.

I’ve just got back from Czech Republic (Zlin) over weekend. So will answer as blog post.

In 2015:

My max power for 10 mile TT (20 mins) was about 338 W this summer. (Quark)
My max power for hill climb (5 mins) is about 450 watts. Though it may have been closer to 470 for last few climbs I did without any power meter.

There are a few reasons.

They are different power meters, I think hill climb bike (Stages) gives slightly more power than Quark.
If I did a 5 minute TT on the flat, (I’ve never actually tried.) but, I would be very surprised if I could get anywhere near 450 watts. In other words, it is easier to post a higher power figure for a steep climb on road bike than a flat 5 minute TT bike test.

Why more power for short hill climbs?

You can get more power on a steep hill, when you stand on the pedals rather than stay seated (I think it is due to the extra use of body weight increasing power.)
Different physiology for hill climb vs TT bike. I’ve not tested, but it might be easier to get more power on a road bike. Depends how much you train on TT bike too. Certainly, if you’re not used to riding on TT bike, you need to spend time getting used to different muscles used.
I don’t train only for 5 minute climbs. One interesting thing is that at end of time trial season I can get close to my max 5 min power for hill climbs. Two months of specific hill climb training does increase 4-5 minute power a little, but less than you might expect. But, I also train for 10 mile TT, by doing five minute intervals.

Secondly I’m not sure I fancy spending 10k on a tt bike for next year. I may buy an old Stuart Dangerfield frame I found, and might just build it up with newer wheels and a good cockpit. Do you believe in the 10k spend for tt bikes?

Yes and No. I did spend a lot on my TT bike (Speed Concept), but then it wasn’t that much quicker than my previous Trek Equinox that I sold for £750 on ebay.

The simple answer is you don’t need to spend 10k on a bike. For example, winner of UK national 10 spent £1k on bike (he got a lot of aero coaching / wind tunnel testing, which is probably expensive, but probably more effective than spending money on a bike.)

If you go Ultegra mechanical rather than Dura Ace Di2, you can save $4-,$5000, but the difference in speed over a 25 mile TT is practically ‘nothing’. I still bought Dura Ace Di2 though. You might be better off spending a lot of money on skinsuit, helmets and aero-testing. See also marginal aero gains

Next year I just want to develop, not winning doesn’t bother me too much as I just want to build the engine. (I was 30th in the non UCI nationals here of 340 riders – on an R3 with t-bars)

A simple TT bike can help improve over a road bike with t-bars. But, I agree the real test of time-trialling is building your engine and seeing how you can stretch your performance. Aerodynamics do make a lot of difference to your speed, but for me the real buzz comes from improving performance – not relying on aero improvements.

Related

10 mile time trials

Winter training bike

February 18, 2017November 12, 2015 by tejvan

A seasoned cyclist will rarely buy a specific winter training bike. Instead, we are more likely to just ‘inherit’ a former racing bike.

A bike that was once our pride and joy – regularly cleaned, oiled and polished – fit, even, to be kept in our dining room – gets relegated to an all round winter work-horse. And yet as a winter training bike, we can spend more time using it, than we did when it was our first choice racing bike.

I bought a new road bike this year. A state of the art Trek Emonda. I even made the foolhardy claim, this will be the last bike I will ever buy. Never believe a cyclist when he says he’s bought his last bike, especially not a hill climber who has form when it comes to the murky world of expensive marginal gains.

But, the new Emonda relegated a very decent Trek Madone to 2nd in the pecking order. I was very tempted to sell on ebay. I’ve had a good experience selling stuff on ebay this summer – getting a good price for an old time trial bike. In fact, this summer was a very rare occurrence of selling as many bikes as purchasing. Breaking a long history of bicycle accumulation – proving I wasn’t completely in thrall to the old formula for bike numbers of N+1.

However, the problem with selling the Madone was manifold.

Bike technology is changing too fast. There was a time when Dura Ace 10 speed was an almost impossibly luxury – 10 speed on a cassette, how do they manage that! Now alas, 10 speed mechanical has fallen behind the times, and therefore depreciated in value – a sign of relentless progress (or should I say relentless marketing gimmicks which are irritatingly successful in taking hard earned cash from bicycle owners. I made a plea to bike manufacturers – Please don’t bring out 12 speed, but you know they will.)

How to increase average speed cycling?

November 22, 2015November 12, 2015 by tejvan

Readers Question: I’m a commuter/leisure cyclist and I’m looking to getting into race fitness for a few sportives next year. I’ve never raced before and would like to know the best training methods to start increasing my fitness and speed. When I go out for a ride it’s usually only 20 miles and I ride just under my threshold to average 17mph. What should I do to start seeing that go up? I’m also going to start longer routes. Looking forward to your insight.

I remember when I started getting into cycling (quite a few years ago, I forget the number) every ride was just below at threshold, and I was obsessed with average speed. It was in the days before heart rate monitors and power meters. The only thing you had on your bike was speed, time, distance and average speed. I remember my first ever ride with a speedometer. Menston to Burnsall and back – average speed 13.5mph. Every time I went out, I always tried to get higher average speeds for my usual routes. I remember being very happy when I averaged 18 mph for a 35 mile ride from Menston to Burnsall and back.