Despite a wet weekend, I managed to do two races.
Saturday was a 10 mile time trial organised by North Hampshire on the H10/8. I did 20.13, which was first place. It was also my quickest time on that course by about 40 seconds. I only just decided to drive to race because it was raining so much when I left, but glad I did. (thanks to Barry Quick organiser of North Hampshire 10 for phoning back to encourage entry)
The next morning was the West London C.A. 50 mile Time trial.
It’s not idea preparation to do a 10 mile race just before a 50. But, it’s better than the other way around!
Preparation for Riding 50.
On Saturday I was thinking about energy levels for early Sunday morning. As soon as the 10 mile race finished, I was taking recovery drinks and recovery bars, complemented with a couple of bananas and other general energy bars.
In the evening I had some low GI index rice/lentils and tofu for evening meal. I also had a supper of oats and muesli at around 10pm. This is to help provide a constant energy supply for the next morning. It doesn’t feel ideal to sleep on a more full stomach. But, I’d rather do that than get up at 3am to have a really early breakfast.
At 6am I had another breakfast of muesli before heading off to race.
An hour before the race I had a few cereal bars, and made sure I was well hydrated.
Just before the start line I had two concentrated energy gels, washed down with a bottle of plain tap water.
For the race, I just took one 600ml aero water bottle. Because it was quite cold 12 degrees, I made the concentration of the energy drink a little more concentrated than usual. If it was hot, I would definitely have taken two water bottles for a 50. But, with drinking 500ml just before start, I knew that a 600ml bottle would be enough for me.
In races, one dilemma is always whether to take a spare tubular or pump. For this race I decided to as there could have been cold rain. You don’t want to walk home in the cold rain.
Race Pace.
It was the first 50 of the year, and in the past month, I’ve done no rides over 50 miles. This is not ideal preparation. To do better at 50s, I should have done more longer rides (of 80 miles at least). I was relying on speed at short distances and hope I had enough endurance from winter training and some good miles in May.
For a 50, you need to find that speed and effort you can maintain for about two hours. It’s better to leave a little in tank and increase pace over last hour.
For the first 25 miles, I did approx 54.10 minutes. This was giving me a target of 1.48.20 As it happened I couldn’t quite maintain this pace, and I finished in a time of 1.49.35. I always seem to slightly tail off in a 50, but I was relatively happy with the pace I kept for most of the race. Also, towards the end of the race, I notice I instinctively try to push a bigger gear to maintain speed. You have to work hard to maintain a good cadence.
There was a 50 (2009 National champs), where I really bonked in the last hour and ended up doing splits of 56.00 for first 25 and 1.08 for second 25. After this experience I treat 50s with a lot of respect. If you haven’t done enough training or insufficient energy you can really suffer in last hour.
Riding into the Wind.
It was quite a windy morning and very little if any ‘traffic assistance’ There was one section on the course which was open and exposed to a direct headwind. It’s pretty demoralising riding into a direct headwind, and there’s not really any tactic apart from keep a good cadence and keep going. It did mean that there was also a really fast section. Thankfully, they have also resurfaced part of the A4. I love cycling on smooth tarmac rather than jumping over divots and trenches.
Cyclo Sportive
There was also a cyclo sportive occurring at the time. When I was going around a roundabout, a group of about 15 riders veered into the roundabout without really looking for people already on the roundabout. Perhaps in a big group, people just follow the person in front of them without thinking too much. I had to shout at them to prevent them veering into my path. What can I say apart from ‘bloody cyclists – make ‘em pay road tax’. (Please note: only joking) I’m sure they were also saying ‘bloody time triallists going round a roundabout like they own it.’
Rain
For the last two miles, the rain came down, you soon felt quite cold. I was very relieved it hadn’t rained the whole time.
Overall
I was pleased to finish in under 1.50 and take nearly 3 minutes of my pb for a 50. I would have like to have done more miles to enable greater endurance. I came second behind Adam Topham (1.47) (High Wycombe CC). He’s having a great season and came 6th in the national 50, so it was good to get so close. Funnily enough, last year he did a 1.49. This year he improved by 2 minutes, I improved by 3 minutes.
I felt I got hydration and energy just right. (though if it was hot, I would need to take more water).
Today my legs are a little sore, showing I’m quite unused to racing the distance.
50s are hard work, but you also feel like you get your money’s worth. Two hours of fun rather than just 20 minutes. Mind you I won’t be rushing to do too many more this year.
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