Cycling uphill

Lifeline Professional Workstand – Review

March 21, 2015 by tejvan

After years of prevaricating, I got around to buying a Workstand to be able to work on my bike. I was reluctant to buy a work stand because:

I’m not very good at bike maintenance and tend to prefer to take it into bike shops. I was reluctant to purchase when with many jobs it’s easier to take into a shop.
I don’t have much space in my conservatory. I have so many bikes, there isn’t really room for a work stand.

On the other hand, I thought buying a workstand may have the following benefits:

It may make me better at bike maintenance – it’s hard enough adjusting gears without using one hand to hold bike up and the other hand to adjust gears.
It’s inconvenient having to take bike to a bikeshop all the time.
It might make it easier to clean the bike.

After looking online at different options, I choose the Lifeline Professional Workstand from Wiggle. It had the following advantages

At £72 it seemed quite cheap. I didn’t want to get a higher end workstand, when I wasn’t sure how much I would use it.
It could be folded up quite small and conveniently put away in a corner.
It had reasonably good reviews.

How to set up

To set up, it was fairly quick and intuitive, there are a couple of quick release levers which can quite quickly move the stand from compact to set up.

Quite easy to set up.

Obree Way – Review

January 7, 2017March 21, 2015 by tejvan

I reviewed the Obree Way last year, but it cost £30 (which was a bit pricey even for a good book.) But I see it’s available in paperback for £11.99 now. The Obree Way at Amazon.co.uk

The Obree way is Graeme Obree’s unique and distinctive approach to training. It is an approach to training Obree developed himself over many years of his own successful cycling career. The book is worth reading just from the perspective of gaining an insight into the training and mentality of a World Champion, you also gain the feeling the author really put is heart and soul into the book. I think every cyclist will be able to pick up something from this training manual.

One thing I liked about reading the book is that I always felt Obree was just sat across the room talking about his training. It was like listening to an old club hand share his training secrets. But, in this case the old ‘club hand’ happens to have held the prestigious world hour record on two occasions and also is a former world champion. Obree’s pedigree definitely is important. If some of these training principles were explained by Tom, Dick or Harry you might be tempted to brush them off as being too obvious or too simple. But, if they worked for Obree, you give them much more importance.

Essential Aspects of the Obree Way.

Turbo Trainer To Obree, the turbo trainer is a key element of his training. It’s not something just to use when the weather turns icey, but even in the middle of summer. Obree wants to have the ability to very carefully monitor his progress and make sure a training session actually stretches his previous effort; the best way he feels is to use a simple turbo training carefully calibrated to measure exact performance. At this point, in the book I did think perhaps the same could have been achieved from power-meters. But, Obree’s way is largely to ignore computer data. (He says the only time he really uses a heart rate monitor is to make sure on a recovery ride, you stick to a recovery ride.)

Training Sessions

Obree doesn’t believe in intervals. To him the best training is to replicate the kind of race you will be doing.

“Specific training for specific events. Everything else is peripheral and less effective than the base truth of athletic performance enhancement.”

– G.Obree

If you are doing 10 mile time trials, a key training session is to do a 20 minute ride on the turbo as go as fast as you can. Later in the training cycle, after a sufficient time period to recover (could be several days). You have another go at this 20 minute ride, but aim to improve on your previous performance. The simple aim is every time you do one of these ‘key’ training sessions you push your limits and go faster than before. This is the simple training principle of ‘stress and recovery‘ You keep pushing your limits, give yourself chance to fully recover and then push your limits again.

It is beautifully simple. There you won’t find any ’30 seconds at 95%, 1 min rest; 30 seconds at 95% type training sessions.‘

Another important training session for Obree, is the ‘glycogen ride’ This is a two hour ride, where you adapt the body to riding with low sugar levels to improve the body’s use of glycogen stores when racing. He says you should finish this training session really exhausted and ready to devour food (which you have prepared beforehand)

Obree also advocates incorporating a session of strength training. This involves pushing a huge gear on a gentle hill at a very low cadence.

Benefits of beetroot juice

January 7, 2017March 21, 2015 by tejvan

Various studies have suggested Beetroot juice is able to increase endurance and delay fatigue for athletes in long distance races. A recent study reported in Cycling Weekly suggested drinking Beetroot juice can also improve speed in short distance races.

According to this small study, in a 10 km time trial, cyclists reduced their average times from 965 seconds to 953 seconds – quite a significant time gap. (Pro rata – works out at nearly 1 minute for 25 mile TT)

“The amount of oxygen required  to sustain  sub-maximal exercise  (ie at 45 per cent and 65 per cent of maximum power) was lower when the active beetroot juice was consumed. More importantly, though, was the finding that compared results to the placebo drink. The active beetroot juice significantly enhanced time trial  performance – the  average time recorded fell from 965 seconds to 953 seconds. This was confirmed by the fact that the average power output during the time trials  rose from 288 watts in the  placebo trial to 294 watts in the active beetroot juice trial. Again, this was a  significant improvement.”

This study gave cyclists a drink of beetroot juice two hours before the test. In one group the nitrate was removed from the beetroot juice. In the other group, the natural nitrate was left in the beetroot juice. The group with nitrate in, managed to reduce their times.

Working with a coach

March 20, 2015 by tejvan

When I first started cycling, the idea of a cycle coach is something I never really thought of.

I was racing for my own enjoyment, the need to win was not paramount. I never really envisaged myself challenging for national titles; I was happy just doing local races and occasionally going along to some national championships.
I didn’t train to win at all costs. It is more a case of – I enjoy riding the bike, and if that makes you faster that’s a bonus. Even now, if someone told me that 15 hours of level 3 on the turbo would make me a better time-trailist I wouldn’t be interested. I like cycling up hills on the open roads. I hope smashing yourself up and down Greenhow hill makes you faster – if it doesn’t at least I can enjoy the training ride! If I had a coach, perhaps he would tell me to take it easier in February – do more level 2/3, but I can’t resist the really hard hilly ride.
Cycling was expensive enough without paying for a coach. Why spend money on getting good quality advice on the best way to train, when you could spend a £1,000 on a new set of wheels which may save 1 or 2 watts?
Cycling isn’t always the highest priority. Apart from the hill climb championships, I do big races, so long as nothing else is going on. For quite a few years, my racing schedule was heavily dependent on what else was happening. There didn’t seem much point on getting a coach when there was no guarantee I would even be peaking for anything. This may change for the next couple of years, I may prioritise to try and do a few more championships to make most of the current form. But, cycling will always be one of several things I do – not necessarily the most important.
I’ve always fancied myself as my own coach. I’ve read a lot of articles (often irritatingly contradictory!). Even now I can still get confused at certain concepts, and a power meter is wasted on me because I don’t really know how to use it apart from looking at pacing. But, I still like having a go.
I like trying to take an intuitive approach to training. What do I feel like doing? This is not just a matter of pleasing myself – it teaches you to listen to the body and try and work out what it can take, how much you can stretch yourself and when you need to recover. In a way ‘coaching myself’ is one of the attractions of cycling. (Yet, I would never like the idea of being a coach myself)

The Hill climb championship

The exception to this laissez faire attitude to training is the National hill climb championship. From 2010 onwards, I realised I really had the potential to win the title, and it became something I really wanted to achieve. After ‘winging’ a few 7th places on very little cycling (2006, 2007), the years of 2010-12, were perhaps missed opportunities. Despite dominating the open events and hill climb season, the results at the national were perhaps less than they could have been. Especially in 2011, where I went whole season unbeaten except a disappointing 5th in the national championship. I put that result down, not so much to lack of coaching, but wrong bike choice. However, with 2012, again a disappointment (11th on the Rake) I was again left thinking how could I best maximise result in one big race.

DHB Flashlight waterproof jacket

March 18, 2015 by tejvan

I was offered a chance to review two products sent from Wiggle. The first thing I chose was a waterproof jacket. In the past few years, technology has improved, but for various reasons I haven’t bought one for a long time. I needed a proper waterproof cycling jacket just for commuting into town on rainy days.

The DHB Flashlight Compact-XT Waterproof Jacket claims to be lightweight, waterproof, breathable and adjustable.

It comes in a choice of two colour – blue or fluorescent yellow. I chose the fluorescent yellow for better visibility on the commute into work.

Sizing – I chose medium expecting it to be a little short. I’m very tall (6″31) and thin, so it’s always hard to get a good fit, but the sleeves came down nearly to gloves and it wasn’t too baggy. This was my main need – I didn’t want it to be too flappy.

Waterproofness

The jacket is definitely waterproof, it kept me dry in quite persistent rain and shows no signs of leaking at the seams. It feels quite solidly made.

DHB state the Waterproof Jacket has a waterproof rating of 10,000 mm to keep you protected, with additional rain defence from Teflon™

Breathability

It is not bad for breathability. I rode commuting into town and didn’t work up a sweat. If your training really hard, then I’m sure it will get a bit more sweaty. But, I think overall it is fairly decent for breathability. There are flaps on the back to allow some air to escape without allowing water in. The zip is fairly easy to undo, if you need to let a bit more air in the front.

Quality of build

The zip seems fairly solid and so far has no problems.
I like the adjustability of the cuffs. It is easy and quick to change with velcro and quite useful for getting on and over winter ski gloves.
The fluorescent jacket certainly stands out on the roads.
It comes with a few pockets – not that I tend to use pockets on a waterproof jacket.
Despite my awkward build, it is a good fit.

New generations of cyclists

March 17, 2015 by tejvan

Axel Merckx, being the son of the legendary Eddy Merckx, always had a very good chance of making it in the world of cycling. But, there aren’t too many cyclists who can say their father won Milan San Remo (7 times) whilst also owning his own company of bicycle manufacturers.

My own parents are not overwhelmed with a sporting background; I’m not sure who I got my hill climbing genes from. But my father was involved in helping get some new bicycles for Otley Cycle Club from Chevin Cycles.

From Otley Lions website

Otley Cycle club, established in 1927, has over 450 members of which 180 are under 16. Otley Cycle Club are planning to widen their range of cycling activity and to encourage more local youngsters into cycle sport. To further Otley Cycle Club’s investment in youth they were hoping to develop their capacity in cyclo-cross racing. This is a rapidly expanding sport with events taking place in fields, school playing fields and local parks, again it requires a specialist bike. The youth section is looking to have a fleet of four cyclo-cross bikes for under 16 year olds.

These will be hired to club members to encourage them to participate in this exciting off road sport. This loan system saves parents having to fork out for a new bike for this special activity.

The Otley Lions your ‘local service’ and fund raising organisation which has been working with the Otley & District community and Sainsbury’s to help local charities and good causes. As part of the Lions commitment to youth and organisations that help youngsters Otley Lions have funded the purchase of 4 cyclo-cross bikes for Otley Cycle club. These bikes will be used by 6-14 year olds. “This is really excellent news and on behalf of the club I would like to thank the Lions for their generous approach to this. I am sure it will be an excellent opportunity for the club to develop Cyclo-Cross and support the enthusiasm of the young riders who are keen to become involved in this sport” said Gareth Frith of Oltey Cycling Club

Ilkley CC 10 mile hilly TT

March 15, 2015 by tejvan

I came up to Yorkshire this weekend ~~for two hilly time trials~~ for Mother’s Day, and fortuitously was able to do two cycle races as well. After 27 hilly miles on Saturday, the legs were not quite as good today. But, I still got round the Ilkley course in a good time. Just squeezing in a 25 mph ride, and taking a couple of seconds off the course record.

The course starts in Addingham and heads north on the B road towards Bolton Abbey. At Bolton Abbey, you turn left on the A59 up the long drag towards Skipton. The long drag averages only 2%, but it is a hard road, if the wind is in the wrong place. Then before Skipton, you turn left back towards Addingham on the A65.

If anything it felt colder than yesterday, I left the leg warmers on and concentrated on staying warm. You can often tell in the first miles, how you feel. Saturday I knew it would be a good ride, today, I knew it would be a bit harder. The wind was probably in the right direction – giving a little help up the long drag. But, on turning left back to Addingham, it was very hard work. Some side-wind gusts had me reaching for the handlebars. I managed to keep it going up the hill to the reservoir, because once you’ve made it there you only have a little bit of downhill to go. By the reservoir, I lost a bit of time getting stuck behind a slow moving bus. Still, it didn’t matter in the end because I held on for first place. Henry King (and previous course record holder) of the promoting club Ilkley CC was just five seconds behind. – King also rode the Circuit of Ingleborough and today it was a lot closer. 1st lady was Leanne Farrow of Ilkley CC, 3rd was Ben Jacobs of Alba Rosa and 2st junior Nathan Allatt (Holmforth CC) in a good time of 26.

Circuit of Ingleborough 2015

November 1, 2016March 14, 2015 by tejvan

Today was the Circuit of Ingleborough (L271) organised by Pendle Forest CC. It is a 27 mile hilly time trial from Ingleton to Settle – Ribblehead and back to Ingleton. I did it in 2014 and finished 4th.

The weather was cold, with an Easterly wind. But, this Eastery wind, seems to make the course quicker. I’m not sure why, but it made a big difference not having a head wind around Ribblehead.

The start is just to the east of Ingleton, and you climb a hill into the wind. I went quite hard here as I thought it would be the hardest part of the course. After going up and down Buck Haw Brow – you reach Settle; here the headwind changed to a side wind, making the rolling roads to Ribblehead a bit quicker than usual.

It is quite a technical course, with frequent changes of gradient. I was using a big range of gears from 39*23 to 56*11. On this kind of hilly course, electronic gears (Di2) make quite a difference; it is easier to keep the momentum going. There were a lot of marshalls out on the course, helping to navigate through tricky sections of the course, like narrow bridges and pinch points. It’s an interesting course and one of the more scenic. Every now and then you look ahead and see a wonderful scene of a snow capped hill in the distance; it doesn’t last for long though, as you have to put your head down and concentrate on riding.

Cambridge, hills and races to come

March 10, 2015 by tejvan

I’ve been training fairly hard since the start of the year. The miles keep clocking up, and I’m starting to do a little bit more intense efforts now. At the weekend, I was away in Cambridge. The best weather of the year – and I end up taking two days off the bike. Typical.

Though it wasn’t quite off the bike, I did take my commuting bike and plodded around Cambridge, I couldn’t face walking around a city – I would feel bereft without a bike and walking is too slow! I’m coming to realise I need a bike, a bit like a coffee addict needs their morning cappuccino.

After a few rides around Cambridge, I became rather envious of the great cycling infrastructure they have there. No wonder it is the most popular place in the UK to cycle. As a biased Oxford person, I generally think Oxford is better than Cambridge, but, it turns out, not for cycling.

I could never move to Cambridge, full-time though. The best hill climbing training is the bridge over the railway.

Training philosophy

With many miles in the bank, it’s a little tempting to get carried away and really start hammering yourself into the ground, but it’s a long season for me and I’m conscious of holding back – training hard, but not 100%. I’ll take inspiration from Paris-Nice, which currently seems to be a gentle winter training camp, with a little flurry in the last 10km. Still professional cycling is back on tv, and that’s the main thing. I don’t know how I survived the winter without images of the French countryside and Carlton Kirby waxing lyrical about the best way to make Paella.

I can’t resist Hill intervals

If I was very strict about training, I would probably be doing more level three and endurance stuff. But, despite trying to hold myself back a little, I can’t resist doing hill intervals. For a bit of a change, I’ve been choosing some long gradual ascents of around 3% – which take around 6-10 minutes. From the village of Hughendon, there are three different roads up towards Speen and the top of Whiteleaf Hill. It’s good to do hill climb intervals, which aren’t completely eyeballs out, but a bit more measured for the time trial season.

Early season targets

Looking forward to Circuit of Ingleborough at the weekend. My main early season target is the Buxton Mountain Time trial. It is a good excuse to up the intensity and do lots of hill intervals before early April. I will be riding the first two events of the Cycling Time Trials Classic Series, and hopefully more.

TT bike update

When I got my time trial bike last summer, I wasn’t sure if it was any faster. It left me thinking that’s an awful lot of money for a new colour of paint. But, I’m growing to like the bike a bit more. I went out for a so called recovery ride today. Two hours, averaging 18.5mph. It was about 55% of FTP power, so I guess it makes it a kind of recovery ride. The thing that stood out is that the bike is really fast.

Rules and practical advice for roundabouts

March 10, 2015 by tejvan

When in Dublin, I was surprised a friend had no idea about the basic rule of roundabouts. He cycles into town everyday, but didn’t know at roundabouts you are supposed to give way to traffic coming from your right.

I only noticed because at one roundabout. I waited, and he just cycled on into the path of a car causing it to slow down. He was actually surprised to learn you were supposed to give way. Maybe he spent too long in Paris, where it really is ‘first come, first served’

The Basic Practical Rules of Roundabouts

Roundabouts in theory

Give way to traffic on the roundabout. Only join, when it is safe.
If you are taking last exit or effectively turning right, you should signal right and ideally be in the right hand lane.
The highway code states that cyclists can stay in the left hand lane, even if taking last exit. If you do stay in the left hand lane it is important to signal right, until before the last exit where you signal left to turn off the roundabout.