I don’t stick rigidly to a four week training cycle. But, a low mileage week after 1,000 miles in January seems a good idea.

Unfortunately, with freezing temperatures predicted for next seven day, another low mileage week looks likely again this week

• Sunday 29th – 35 miles – 2.11.00 – @ 15.51mph
• Monday – rest
• Tues – 24 miles – 1.14.00 @ 19.4mph
• Wed – rest
• Thurs – Turbo – 1.30.00 – some intervals at threshold. 2* 5 mins of Low rpm power intervals.
• Fri – Turbo – 30 minutes recovery.
• Sat – 25 minutes at race pace. 30 mins
• Sun – rest
• Weekly total 120 miles

Turbo training not as bad as feared. First one quite enjoyable.

My ski gloves are bigger than those.

I wanted to go on the time trial bike, because I’m conscious I’ve entered my first race in less than two weeks! It’s good to get used to the time trial bike as it is quite a different position and uses some different muscles.

Because it was so cold, I wore three pairs of gloves, including one pair of thick ski gloves. It’s really difficult to ride a time trial bike with narrow tribars and ski gloves! I’d also forgotten how difficult it is to ride a time trial bike. My arms and shoulders are aching more than my legs. To get aero, doesn’t mean to get comfortable.

• By Comparison, The winter training bike is 12 Kg, the Time trial bike, with super smooth tubulars on a Zipp 404′s is 7Kg and super fast!

Riding a time trial bike in January is like a kid opening a present three months before Christmas. Winter usually means slow cycling @ 15- 16mph. To get a quick glimpse of the time trial bike, cruising along the flat at 28mph is a nice reminder of why I’m doing all this winter training.

I finished the 12 mile RR circuit at average speed of 25.7mph – quicker than same course on winter training bike  last week – (av. 23.1mph). I would have been faster if my water bottle hadn’t fallen out and I had to stop and go back and pick it up. But, the difference in speed from last week was all due to the better bike.

warm but not ideal for time trialling.

My selection of gloves.

Also, on any kind of descents I didn’t use the tribars, I didn’t trust myself to stay upright.

The ride was good, I really reminded myself of:

• Why I don’t usually enter races in February.
• Why I advocate wearing two pairs of shorts, when it’s really cold! (cycling in sub zero temperatures)
• When you average 15mph on a winter training bike, it doesn’t mean you are slow – it’s the bike!
• Time trial bike is superfast, but it’s hard work keeping the aero position. I need to go and do some pushups or something.
• Breathing with tongue at top of mouth is said to warm the air flowing in. The air definitely needed warming up!
• When it’s cold, it’s a very good reason to have a low mileage week.

It's all downhill from here

Recent training

• Sat 14th – 70 miles – 4 hours – 17.5mph –  Long ride to Lambourn and White horse.
• Sun 15th – 27 miles – 1.50.00 – av 15.0 mph – Slow recovery ride
• Mon – rest day.
• Tues 17th – 42 miles – 2.05.00 – av 20.0 mph – Fast ride, with about 1 hour at threshold level or just below. For this section was averaging 23 mph. Fastest ride of season. Felt good. But, temperature was cold. I’m glad it wasn’t any longer.
• Wed – off day
• Thurs 19th – 40 miles – 2.07.00 – av 18.8 mph. First hour and and a half steady ride to Buckland. Last half an hour included 20 minutes at threshold level. With strong tailwind, I was averaging over 25 mph, which felt great fun.
• Fri -20th – 30 miles – 2.05.00 – av. 14.5 mph. Very steady recovery ride. Usually, I find this kind of ride quite boring. But, I really enjoyed this recovery ride to Oakley. I think I enjoyed it because my  mind was quite quiet and I enjoyed the quiet you often get on January days, when no-one else is out on the roads.
• Sat – 21st – 85 miles – 5.00.00. Av 16.9 mph. I did think about doing a 100 miles, but the first 40 miles was all into a strong westerly headwind, ad it felt tough going. At Stow on the Wold, I turned round and enjoyed the tailwind on the way back. It was 4pm by the time I got back and starting to get dark, so I was glad I didn’t go any further. It may have been only 85 miles, but at this time of year, with winter training tyres and strong wind it felt like 100 miles! It was still the longest ride I’ve done for over 8 months. I can’t believe how many energy bars I got through on the ride. Perhaps 9-10. For a two hour ride, I might have 1. But, on this 5 hour ride, I was really burning a lot of calories.
• Weekly total = 220 (+42 commuting miles) = 260 miles. I’m definitely motivated by national 100 mile Time trial hence the effort to do more miles at this time of the year.

In addition, every day, I have a 6 mile commute to Oxford and back. I usually start the day in a coffee shop and do some work and blogging. Those first 6 miles are good to see how legs feel. I work in the morning because after cycle ride, I don’t feel like working!

I have been mostly keeping up my New Year’s resolution to stretch for 10 minutes at the end of every day. Definitely starting to feel a little more flexible, easier to touch the old toes.

Related

• Training for longer distances

What happens when two groups of male cyclists out for an ‘easy’ winter training ride meet on the road? Somehow, the pace starts to get lifted and before you know it your level 1 base training is becoming a nice little paceline with intervals thrown in.

I was happily plodding along the country lanes, when four local cyclists came past in a nice paceline. When you see 4 cyclists like that, you don’t  think  – you just jump on to the back. I really enjoy chaingangs, it’s much more fun than just riding on your own, and after the monotony of so many slow winter miles, its a great change.  When a chain-gang works well, there is a good feeling of teamwork. It’s also quite absorbing, you have to carefully gauge your effort and be mindful of your bike handling skills.

I particularly like the Belgian Tourniquet paceline.

I wasn’t going to start showing off and lifting the pace (I was, after all, on an easy training ride). But, the pace lifts, people start working harder on the hills, and this is becoming a good work out! Then we knock the pace off a little to let someone who got dropped catch up. I chatted to a local university student from Buxton. He’s just started cycling but loves cycling up hills, he tells me when he sees a hill he can’t resist trying to ride as hard as he can. I suggest in winter there’s no harm in taking it easy – try keep seated in the saddle, don’t feel obliged to get out of the saddle and power your way up every incline. But, I like his enthusiasm for cycling up hills. I mention I’m in ‘reasonable’ form from the hill climb season (It’s funny how we always underestimate our fitness to other cyclists! I can imagine meeting Cadel Evans on a winter training run, and Cadel saying ‘well I haven’t done much cycling for a few weeks, but, I guess the year’s not been too bad).

Next up is a steep hill, which invariably brings out the competitive spirit. One or two riders ‘have a go’ and try and make a gap. But, whatever my training zone, it’s not in my genetic make up to let someone ride up a hill faster than me. so, I instinctively close down any gap. At the top, I explain, with that irritating kind of modesty – well I am in ‘reasonable form’ from the hill climb season

It’s all great fun. Sometimes I meet cyclists on the road, and actually slow down and have a chat. But, when a paceline goes past, throw your training diary out of the window and get on the back!

Photo credit top: Alex Pope Flickr

Related

• Cycling in a paceline
• Tips for cycling up hills

Despite a late start due to knee injury, 2011 was been a very good season with 20 wins out of 31 races.

New PB’s personal bests:

• 10 miles 20.09 to 20.07 – only minor improvement. I didn’t ride any really fast 10s when my form (and position) were great.
• 25 miles 52.47 to 49.33  – First 30mph ride. Although my 50.49 on local flat course was in many ways more satisfying than the artificially fast 25 on the Welsh course.
• 50 miles 1.52 to 1.49

• 10th in British Time Trial Championships.
• 5th National Hill Climb Championship

Five new course records

A disappointment was not to be doing the national 10, 25, 50 and 100. A knee injury meant I didn’t start racing until May, and on that form I didn’t want to enter the National Championships.

• Saintbury Hill Climb  1.2 miles – 5.52 – 25/09/2011
• Guise Edge Hill climb 0.8 miles – 3.25  – 1/10/2011
• N20/8 (Old, Northampton) – 20.8 miles – 46.28 – 4/06/2011
• Burrington Combe 1.8 miles – 6.51 – 16/10/2011

2011 Technology

The big thing for 2011 was visiting a wind tunnel, which really made a significant improvement to my time trials. This is probably the best investment I’ve made for getting faster. It gave a better return than buying a new carbon fibre time trial frame

The disappointment in technology was possibly choosing wrong bike for National Hill Climb.

2012 Technology

My hill climb bike weighs 6.7Kg. It’s good, but definitely it can be a lot lighter. My target is 5.7Kg! I have a long Christmas wish list for expensive carbon fibre components. I hope up in Lapland, Santa and his elves can make a pair of lightweight wheels for less than 1Kg.

Targets for 2012

Ride National 25, 50 and 100. If things go well, I’d like to ride the national 50 and national 100. I’m not sure about the national 25 as it is in Teeside. But, if my form is good I may make the journey. I’d like to target the top 10 in national 50 and national 100. (the only time I’ve done the national 50 I came 88th, I’d be disappointed if I didn’t improve on this..) Unfortunately I can’t ride the National 10 because I’m promoting our club event on the same day.

An 18 minute for a 10 mile time trial. Despite many attempts, I still haven’t done a magic 19 for a 10 mile time trial. (though I have done a 30mph ride for a 25! But, I reckon there is a chance for squeezing into the 18s, at least if I make journey to Yorkshire for that fast V course.

50 Mile Time Trials.

I only did one 50 mile time trial in 2011. But, in 2012, I’d like to do quite a few more. They are really good fun (if you have the training for them).
Also, I came 4th in the National 100 in 2005. (on a very hilly course). I’d love to try and repeat that.

Hill Climbs

After winning 10 races out of 11. It’s no surprise that the big target will be to get a medal in the national championship. I think it will be quite a challenge on the Rake. There are potentially many really good specialists who will be riding. But, if I could continue to make progress, who knows?

I’d actually like to do as many hill climbs as possible. I think there is scope for more course records. I’ll be praying for a tailwind on Nick o’ Pendle. It would be really something to break a record set by Chris Boardman in a national championship.

I’d be interested to know what your Targets are for 2012?

1st Place in Open Time Trials

• 2011 – 20 / 31
• 2010 – 13 / 37
• 2009 – 6 /25
• 2008 – 1 / 7
• 2007 - 4 / 10
• 2006 - 1 / 11
• 2005 – 8 / 27
• 2004 – 0/9
• 1997 – 0/1
• 1992 0/1
• 1991 0/2

• Overall Results

Placings

• 1st Place = 20
• 2nd Place = 1
• 3rd Place = 1
• 4th Place = 1
• 5th Place = 3
• Total = 30 races

Related

• About
• Results 2010

Saturday was my last time trial of the year. 21.17 on a hilly 10 mile course on H10/3a. It wasn’t a bad time. I was just 3 seconds behind winner and 2 seconds behind second place. Sean Yates (ex tour de france riders) was also riding with his son. I think something happened to Sean Yates’s bike during race as he was a dnf. It’s quite an interesting course though I got stuck behind a car who himself was stuck behind a slower rider. Anyway, the time was 30secs quicker than last year. When I got home, the time trial bike went up in loft until next year. There’s only hill climbs left.

Sunday was a two stage hill climb promoted with great enthusiasm by Alex Laycock and Warwickshire R.C. The first hill was Saintbury (about 1.2 miles). I spent a good 40 minutes warming up. My legs felt a little stiff after racing on Saturday (and a week layoff probably didn’t help).

Saintbury hill in the Cotswolds.

On Saintbury hill climb

I paced the effort quite well on the first climb. A good steady pace on the steeper section at the bottom, so you could increase pace when it levels off nearer the top. At the top there was a headwind which made it a little more difficult.  I did most of the hill in the saddle. My finish time was 5.52.0 – which wass 1 second quicker than last year and I believe a new course record. It was good enough for first place ahead of Matt Clinton and James Dobbin.

Two hours later was more hill climb pain with Dovers Hill. It’s always hard doing a second hill climb both physically and mentally. It’s also hard to know what to eat before a race 2 hours away. I had an apple and energy bar and spent an hour on the turbo warming up with some energy drink.

Again I seemed to spend most of the climb in the saddle, when I got out of saddle I seemed to lost the rhythm.  My time of 4.03 was 0.9 seconds quicker than the same event last year. and about 7 seconds slower than when I did national championship 2010 on this course. It was quite a good time given head wind and it was after morning race.

For the rest of the season I’ve entered quite a few hill climbs, apart from one weekend when I’m in New York.

Photo top Micks Dad from 2010

Related

• Hill climbs
• Cycling Weekly did write up on hill climb.

2010 was in some ways a hard year for Bradley Wiggns, finishing only 24th in the Tour, after 4th place in 2009 – (mind you I wouldn’t mind finishing only 24th in T de France). But, this year he’s already beaten Fabian Cancellera in a time trial and seems in great form. Also was pleased to Sky team mate Geraint Thomas win his first professional stage race a few week ago Bayern-Rundfahrt in Germany. I had a good chat to Geraint Thomas after last years British Time Trial Championship – a very nice chap who deserves to do well. Been a key team mater for Wiggins. Hopefully, he will hold on today

My Cycling this week

• Last Saturday 20.8 mile TT (Northampton & District CC) was a new course record 46.13 (1st)
• Sunday 10 mile TT Oxford City H10/181 – 21.18 (7th place) was harder work. Tough riding the next morning after a race.
• Monday – rest
• Tuesday – 65 hilly miles. About 4 intervals of 5 mins up hills around Wycombe
• Wed – rest
• Thursday – 31 miles. 5 miles at race pace. (theory that doing a few fast 5 mile efforts will make be faster for 10 mile TT)
• Friday – 1 hour easy ride
• Saturday – 50 miles, 31 miles of a time trial course (no race this weekend because my entry was late)
• Today – depends on weather.

plus all commuting rides into town, but I don’t count that as training. Could do with a few more easy rides, but short of time so have concentrated on high intensity riding which I enjoy more.

A 20 mile time trial in the village of Old was highlight of week’s riding. Like village sign ‘Old’ please drive slowly.

A fairly good week for training, plus two races.

• Sunday was 60 miles to Lambourn very windy, with long hill out of Lambourn
• Monday Rest
• Tuesday 30 miles steady
• Wed 10 mile time Trial – 22.16 on slow H10/10 1st out of 24 in VTTA event
• Thurs 25 miles steady
• Friday 30 miles testing new Boardman Team C bike
• Saturday 20.8 Mile TT – 46.17 1st out of 70. event by Kettering CC

Pleased with 20.8 mile race first race over 10 miles and 3 minutes quicker than when I did race in 2009.
It was very windy and warming up it was a bit dicey. I was using disc wheel and had a new aero bottle, so there is a lot of side

In an age of computers and printed sheets, I was quite taken by this results board, someone was beautifully writing all names and times. That’s what I love about time trials, sometimes you think you’ve entered a time warp.

A typical scene in a village hall, with everyone crowding around results board.

Tomorrow morning is 10 mile time trial at ungodly hour of 8.30am. That means getting up at 5.30 to start eating.

I can’t say it was by any means my best experience on a bike but it was nice to finally race and finish first.

The start was great because I was going pretty fast, about half way up I kind of remembered how tough a nine mile hill climb is, especially when you turn a corner and find the Lake District’s strongest wind in your face. By the last section, I was struggling to keep a reasonable pace and was glad to reach the summit.

I was using some new clip on tribars for the race. Not sure if it was faster with them on or not. But, I was using them for 80% of the climb.

The climb averages around 3%, but it’s not continual there are a couple of downhill sections (one quite fast) Also the climb is quite twisting meaning you get different wind directions.

At least it was a nice sunny day, it’s always great to visit Lake District, especially when weather is like that. It was good to see that there were quite a few Junior riders coming down from Scotland for the race.  Though it could mean next year is much closer.

Related

• Shap Hill Climb 2010

Pos Rider Club Time 1 Tejvan Pettinger Sri Chimnoy CT 00:28:27 S 2 Peter Greenwood Clayton Velo 00:29:49 V50 3 Paul Jones Bristol South 00:30:01 S 4 Gavin Shuttleworth Velocity44, Stirling 00:30:17 Juv 5 Adrian Dalgleish Lune RCC 00:30:18 S 6 Tom Arnstein Velo Ecosse 00:30:36 Jun 7 Taylor Johnstone Team De Ver, London 00:30:57 Jun

Things I suggest for Knee Problems

1. Check Saddle Height. – Also be careful about changing your saddle height by more than a few mm at a time.
2. Check cleat position. This is especially important if your look cleats don’t have any lateral movement keeping your feet locked in a certain position. I prefer speedplay which allow substantial lateral movement to enable your leg to find natural position.
3. Visit Sports Physio. They may notice weakness in certain muscles which means your leg had difficulty maintaining straight, natural line when pedalling.
4. Listen to the pain. If possible, you want to keep cycling a little, unless pain is too bad. You have to give an injury chance to heal. But, a little cycling may even help for mild discomfort. Try cycle in low gear, with high cadence. Keep to short easier rides whilst some discomfort is felt. It depends on the injury,  a doctor may advise total rest, but for mild injuries, a light bit of cycling may be fine. In my case, I rely on cycling to work, so I was mainly cycling with one leg and taking it slow.
5. Try supplements you have nothing to lose (except money).
6. Keep Trying different solutions. Different approaches may be able to help in different ways. I would try one thing at a time, and if it doesn’t work move on to next best hope. What worked for one person, may not work for another. Also, if you get rebuffed by your local GP, that doesn’t mean there aren’t others who may be more interested.
7. Don’t get Carried away when recovering. Slowly increase mileage and intensity so your knee doesn’t regress.

My Experience

In this case, I feel visiting a sports physiotherapist was very helpful. (see: Cycling and physiotherapy)

The interesting thing is that the physio suggested the knee was fine, but the problem was in the unnatural movement of the leg due to weakness in certain muscles. In the past few weeks, I have been doing a couple of simple exercises to strengthen certain muscles. When I first did these exercises I was stiff for a few days – the muscles were untrained. But, since strengthening them they are stronger. The hope is that by strengthening these muscles it is easier to keep the leg moving in a straight line and avoiding creating friction on the knee.

I tried to make a video to explain what was happening. I don’t know how clear it is, but if you have bad knees and struggle to bend your knee keeping knee pointing straight in front of toes you might have a similar problem. I would of course, caution against using this video for self-diagnosis!

Finding a good Sports Physio

I was lucky to find a good sports physio in the local area. He seemed to have a good knowledge of sport specific injuries. The best thing to do is to ask around. You probably won’t have to go far to find a fellow cyclist who has experienced knee problems and hopefully found a good solution.

Other Treatments

If you get a successful treatment, you are apt to think it is the solution to every problem, but there are quite a few different types of knee problems so you may have to try different ones.

Supplements for Knees

I have been using a supplement of Glucosamine, Chondroitin and MSM. At worst you waste £10 a month on supplements that don’ make any difference. At best they can help regrow / strengthen cartilage damaged. As with most supplements, there is conflicting reports on their effectiveness, but there are enough positive reviews to make it worth while. It may well have been a factor

Preventing Knee Pain

• Correct position on bike
• Gym work to gain all round leg strength.
• Don’t let the knee get very cold. Wear leg warmers