It is based on an 11 mile circuit starting in Longnor, climbing up to to Axe Edge before long descent back into Longor.

After riding the Circuit of Dales last Sunday, it didn’t do much hard training in week before. It was more a few recovery rides, giving me time to enjoy the Yorkshire Dales (photos coming soon)

After a great spring and the ongoing threat of draught, an unexpected snow storm earlier in week threatened to cancel race. Fortunately, the roads were cleared for Good Friday. But, driving down from Yorkshire, I came over Holme Moss (one of highest A roads in England. At the bottom was a sign saying ‘road closed’ But, like most other motorists (and a few interpid cyclists) I didn’t believe it could really be closed so kept on going. Anyway, there was really a big snow drift right at top. It was closed for good reason. I’m afraid I just ploughed on and was relieved to get through the snow (don’t try this at home, as Blue Peter presenters would say).

Holme Moss – with snow on the road. – scene of many great cycle races.

With the journey taking longer than expected, I didn’t have much of a warm up time, and decided to wrap up well – leg warmers, thermal underwear – everything. The snow drifts at the side of the road were a  visible reminder how cold it could be on the Peak District moors.

The first 4 miles are mostly up hill – climbing 150 metres with a few false flats. I was often in 42*21 and on last lap 42*23. The climb was made harder by a pretty strong headwind. At the top, there was a bit of a sidewind, which made me regret using a discwheel. Then there was a long fast descent into Longor. I really should have ridden course before hand, as on first lap, I had to take it quite cautiously. I even got stuck behind a caravan on the first descent, and nearly slipped into Jeremy Clarkson mode of  ‘berating caravan drivers’ – though I can hardly blame someone from taking it steady on those roads.

It’s a hard course to pace yourself because there is no steady rhythm to slip into. You can be grovelling in lowest gear or pretty much freewheeling down fast descents. I went as hard as I could on the climbs, without blowing up and then concentrated on steady descent. I didn’t want to take any undue risks.

Inevitably, I tired a little on the 2^nd and 3^rd lap, but had some confidence after the 50 mile circuit of the Dales to know how hard I could go for a long time trial. Although I got slower on the climbs, I saved a little bit of time on the later caravan free descents.

It was another great event by Buxton CC. (Buxton CC also put on the hill climb at Long Hill, and I’ve got to know some of the Buxton locals quite well). It is quite an attractive circuit and made more interesting by the snow lining the roads. There was also a bit of flood water on higher sections, a rare sight this year.

I finished second behind Matt Bottrill, and just ahead of the other hill climb specialists Gunnar Gronlund and Matt Clinton.

It was a generous prize list, and the £50 for 2^nd place,  definitely helped fill up the petrol tank on the way home!

MEN
Lap 1, Lap 2, Lap 3 Final time
1 Matthew Bottrill www.drag2zero.com 00:27:59 00:29:17 00:29:18 01:26:34
2 Tejvan Pettinger Sri Chinmoy Cycling Team 00:28:38 00:29:14 00:29:29 01:27:21
3 Gunnar Gronlund RST Racing Team – Trigon 00:28:59 00:29:32 00:30:03 01:28:34
4 Matt Clinton Mike Vaughan Cycles 00:29:01 00:30:33 00:30:13 01:29:47
5 Charles Taylor South Pennine RC 00:29:47 01:30:12
6 Simon Bridge Manchester Wheelers 00:29:48 00:31:05 00:31:15 01:32:08
7 Tom Stewart RST Racing Team – Trigon 00:30:01 01:33:04
8 Lee Baldwin Buxton CC/Sett Valley Cycles 00:29:36 00:31:16 00:32:20 01:33:12
9 Simon Dale Nottingham Clarion 00:31:02 00:31:57 00:31:53 01:34:52
10 Sam Clark Buxton CC/Sett Valley Cycles 00:31:01 00:32:11 00:32:44 01:35:56

WOMEN
Lap 1, Lap 2 , Final time
1 Sarah Storey ForViored 00:31:10 00:32:09 01:03:19
2 Lauren Creamer Abergavenny Road Club 00:34:21 00:35:01 01:09:22
3 Jack Robinson Seamons CC 00:34:58 00:35:36 01:10:34
4 Sean Davenport Seamons CC 00:35:33 00:36:29 01:12:02
5 Joanne Blakeley Seamons CC 00:36:30 00:38:39 01:15:09
6 Nicola Soden Champion Systems/Maxgear RT 00:38:13 00:39:52 01:18:05
7 Viv Slack Manchester Wheelers 00:38:38 00:39:56 01:18:34

Matt Bottrill’s Bike

Trigon Racing TT bike

Related

• Photos and report at Velonet
• Buxton Mountain TT

The Circuit of the Dales is a 50 mile hilly time trial through some of the most scenic parts of the Yorkshire Dales. It includes nearly 1000 metres of climbing and a mixture of road surfaces – from flat tarmac to roads so rough it could be almost Paris-Roubaix. There’s nothing really steep, but it is constantly rolling and very challenging.

Ilkley CC riders warming up before the start

The sun shining on Sedbergh. (photo Andy Davy)

Many years ago, I used to cycle around this part of the world. Not in a race, but in Sunday club runs with plenty of time to enjoy the scenery and the views. This time was a bit different to say the least. Fortunately, the weather was good, a bit cold at the start, but sunny and low wind. The course was shortened by 1.5 miles due to road works, so we started just outside Ingleton. The first section was to Kirby in Lonsdale and then up the valley to Sedbergh. I used to visit Sedbergh quite frequently, in my youth. I was always told we had a famous relative  from Sedbergh. His name was Adam Sedgwick and was an important geologist. (I guess he’s famous in geologist circles).

Anyway it was great fun to be racing through the centre of Sedbergh’s one way system. Out of Sedbergh there is a very rough road which was uncompromising on a disc wheel blown up to 9-10 bar. From Sedbergh to Garsdale there is some spectacular scenery (and quite a bit of climbing) After passing Garsdale and under the famous Settle Carlise line, there was a nice fast descent into the bottom of Wensleydale.

On the last drag to the finish

On the outskirts of Hawes the road starts to climb. Here, at 35 miles I was pretty pleased, with my time. I had averaged 43 Kph, and was pretty hopeful to break the magic 25mph barrier. But, the last 14 miles or so, were quite different( I averaged 34Kph for last section). From nowhere, there seemed to develop a strong headwind. Combined with a remorseless climb and tired legs, I soon found myself in the bottom gear grovelling up the climb to Ribblehead. On paper, it’s not a spectacular climb, just 100 metre ascent at an average of 4.4%. (average speed of climb was 25kph) But, I don’t think I’ve been slower in a time trial. The problem with the Ribblehead road is that it is very exposed and there are several long drags with a few false flats. The great momentum of first 35 miles evaporated; it became a struggle to get to the finish. I can’t imagine what it would have been like if it has been REALLY windy….

Finally I got to the iconic Ribblehead viaduct. There were  hundreds of motorbikes revving their engines and passing me with annoying ease. Even after Ribblehead there were still a few difficult miles before the finish.

Ribblehead a nice sight for sore legs.

Ribblehead Viaduct.   Chantry Bee (using creative commons)

I really enjoyed the ride. It was quite a challenge, with a little bit of everything from 50mph descents to 10mph grovelling up hills into headwinds.

I did actually even get time to admire the scenary a little when racing. My legs were definitely tired the day after. It was great to see so many riders (124) enter this difficult race. I would like to come back and try and squeeze under two hours for the full 50 miles.

Thanks to Nelson Wheelers and all marshalls for putting on a great race.

Great ride by Richard Handley Rapha Condor Sharp – I’m sure he has a great future. The Circuit of the Dales has quite a roll call of former winners including: Chris Boardman, David Lloyd, Gethin Butler, Kevin Dawson, Andy Wilkinson

The current record holder is three times winner Mark  Holton in a time of 1.56

——————–

The course was excellent a rolling quite road through a few sleepy Northamptonshire villages. Hardly any cars overtook me and it was very quiet. It was not very technical, but there were plenty of corners and gradual inclines to think about.

I started off number 90 (11.30). Matthew Bottrill (previous years winner) was two minutes behind me. One of my main goals was to finish less than two minutes behind him, which didn’t quite work out.. The first outward section went quite well. There were some sections which were quite fast. On the way back, it felt harder work. A gentle headwind and several long drags seemed much harder work, now your legs were tired. It made me a little more respectful of next weekends Circuit of the Dales (50 miles around Yorkshire Dales). I’d love to do this under 2 hours (25mph), but it will be hard.

A bit of Bling – Matt Bottrill’s speed machine.

Interesting saddle.

Although the field was small, there were many good cyclists, such as Sam Harrison (international rider) Jeff Jones (BBAR). In the battle of the hill climbers, Gunnar Gronlund finished just ahead of me, and I finished just ahead of Matt Clinton. Bex Slack was fastest lady. Geoff Platts was fastest Vet, with John Woodburn 2nd. The race was very well organised and marshalled.

Result – senior men

A note on Timetrialling.

Unfortunately, time-triallists tend to prefer racing on busy dual carriageways to get faster times for 10s and 25s. I don’t quite understand this. Also there are too many fatalities on these busy dual carriageways. I would always prefer to ride on this kind of course. If it was up to me, I would make qualification for national 10 and National 25, dependent first on points from a National / Regional series like the Rudy Project, and only second on Pbs. This would give less incentive to chase artificially fast times.

An Interesting Field

Warming up for the race, I came across this interesting plaque. It was the first place to successfully test radar detection of planes. This invention was to prove vital in the Battle of Britain.

Field

(at a previous race, I wore leg warmers today, on basis of not having shaved legs)

Often in races, I agonise over whether to take a spare tub or not. With chance of rain and memories of freezing at Banbury I took a spare tub and pump in a cut out water bottle. I also took a drink of High 5 2:1 formula. But, during the race had great difficulty actually drinking it. I splattered most of hit over my bike.

I usually get to races with about 1 hour to go. But, today, I got there two hours early because  a watch I was using was an hour out. I guess it was lucky, it wasn’t the other way around… It’s actually quite nice getting to a race with plenty of time. There’s no rush, you can have a chat to other competitors and make sure bike is working well. I was parked next to Chris Goodfellow, who is a very good triathlete and won last years edition of the race. That was pretty impressive given his weight is 23 Kilos more than me! He has a great build for triathlon, but not hill climbs like me.

Training this year has been good. I’ve had quite a few sessions which involve two hours at threshold level – pretty close to race pace, but just under. This meant I was quite confident about the distance. Often at this time of the year, racing for 31 miles is just above your comfort zone in terms of distance and you really suffer in the last few climbs.

This kind of hilly time trial requires careful pacing. There are several climbs, fast descents and at 31 miles, it’s quite a testing distance, this early into the season. My theory is to go as fast as I can up the climbs, without getting into that ‘hill climb red zone’ which leaves you blown out. Then on the flat and descents, you try to maintain your momentum and speed. About 3/4 of the way around the course, you come to the A41. This is quite flat and smooth road surface. With passing traffic, it feels really fast compared to the previous climbs and descents on potholly roads. When you get to 3/4 way round, I try to up the effort level a little bit, the end is in sight, so you don’t have to worry so much about overcooking it too early in the race. After 29 miles, there is one last final killer climb up Muswell hill. It is quite steep at 16%, and requires getting out of the saddle. Usually, the climb wouldn’t worry me too much, but after racing for 30 miles, it is really tough. I’m sure I wasn’t the only one who felt like they were grovelling up that final ascent.

It’s a challenging course, though if you really want to make it tough, I should join have done it on a tricycle, like several other intrepid tricyclists who were battling for their own race. It looks cool coming down the descent on a tricycle, but I don’t really fancy lugging the weight of a tricycle up those hills.

There were 40 or so competitors in the race, but plenty of marshalls out on the course (thanks to all Oxonian CC who put up on race). There were also a few local riders from the Oxford clubs out to spectate, which was nice.

I did this course in training a few weeks ago, so with a few time checks, I knew I was on to a fast time. When I passed the time keeper by the windmill at Brill, I had edged under 1.12 with a time of 1.11.51. I think that is a course record for this version of the course.

Danny Axford was 2nd with 1.12.55, and Chris Goodfellow 3rd, 1.17.?? 4th B Thompson. 1.18.21 and 5th Jake Thomas (Jn) 1.20.47

Previous Entries in Oxonian CC hilly

• 2005  2nd Place – T.Pettinger 1.16.04 – Winner Danny Axford 1.13.52
• 2006 3rd Place – T.Pettinger 1.21.59 – Winner Danny Axford 1.17.34
• 2007 1st Place – T.Pettinger 1.15.06 -
• 2008 dnf puncture – Winner Richard Simmons 1.19.46
• 2009 3rd Place – T.Pettinger 1.16.14 – Winner Danny Axford 1.12.00
• 2010 2nd Place – T.Pettinger 1.13.38 – Winner James Stewart 1.12.25
• 2011 dns – Winner Chris Goodfellow 1.14.57
• 2012 1st Place – T.Pettinger, Sri Chinmoy Cycling Team – 1.11.51

After a great week of weather (for early March), the weather forecast for Sunday morning promised a big blue blob of rain over the whole of England. It looked suspiciously omnious, but curiously I felt no inclination to dns (did not start). I thought it would be a good challenge to race in any weather.

On Sunday morning, I praised the accuracy of the weather forecasters and drove off to Banbury through the rain. I was nervous about the cold rain so wore several base layers including a few thermal layers. Some of the more sensible riders rode with rain jackets, but many were wearing less than me.

I warmed up on a turbo, holding an umbrella over my head. It was an unsatisfactory warm up, but better than getting wet on the road. With 10 minutes to go I cycled over to start line, and stripped off my jacket (which I inevitably later forgot and left at the HQ!). The first half of the race wasn’t too bad. Though the road was waterlogged at one point. making every part of me soaked. It seemed my feet were extra heavy, sodden with water. When you ride through a vast puddle, there is no waterproofing that stops you getting wet..

After a few miles, there is the descent of sunrise hill. This is quite a steep switch back. There were marshalls at top of the hill signalling to slow down and take it easy. Probably just as well, as the switch back is quite a sharp left turn;  and in the wet, you can’t leave it to the last minute. It was headwind all the way to the turn, on the way back, it started to get progressively wetter and colder. It’s surprising how quickly you can get cold and wet. All the way back, the only thing I was dreaming off was getting back to car and putting on the heater.

I was  relieved to finally get to the bottom of the major climb (Sunrise hill). It meant the end was in sight. Very slightly my body warmed up on the ascent, but I realised how cold I was because my arms and fingers could barely grip the bike. I had to climb the hill (about 16%) seated down because it was too much to climb out of the saddle. It was also on the hill that the rain turned to snow – the rain had got colder. At the top of the climb, I spent quite a bit of time trying to get some heat into my extremities.  I almost forgot I was in a race. It was funny when I got to the finish line because it felt an irrelevance, my only finish line was my car back at HQ. Fortunately, it wasn’t too far at all.

When I got back to car, my hands couldn’t work the car key so I had to bite the open button. I turned on the engine and thank God, it worked. It was really painful warming up certain extremities which had got very cold. I shuddered for quite a while. But, what a relief to get back!

Looking back it seems a great adventure, but it was a real eye opener how quickly your body can get very cold when wet and cold.

Back at the HQ there were quite a few other riders who had similar experiences. If we were beginner cyclists we’d never dream of riding in a cold rain / snow shower with minimal clothing and no waterproof, but you get so used to wearing racing clothes, we’re too slow to adapt.

I finished 2nd in a time of 56.15, 14 seconds behind the winner Roy Chamberlain, Team Corley Cycles.

Banbury Star Hilly Time Trial

p.s. extra thanks to marshalls and organisers for standing in the cold, and also the organiser Nick Bullen who very kindly offered to post my forgotten jacket.

A Ten Mile time trial can taken anything between 17.57 minutes (over 33mph) and 40 minutes.
The current fastest time for a ten mile time trial is:

• Michael Hutchinson – 17.57 – Course: V718 – 24/07/2010

A good target for a fit club cyclist is to break 24 minutes. This requires an average speed of 25mph. Another target is to break 30 minutes (average speed 20mph often referred to as evens).

Tips for Training for a 10 mile time trial.

1. Mileage / Base Endurance

The good thing about racing 10 mile time trials is that you don’t need to do large volumes of miles. This makes it attractive for the racer who can’t spend all day riding. However, to make the most of higher level training, it is still important to build up a base of ‘steady’ miles first. If you are new to cycling it is more beneficial to build up a reasonable level of base fitness than jumping straight into racing. A good base for 10 mile time trials is perhaps 100 miles a week. If you do more, it will have some benefit; but is not essential.

2. Threshold Training Intervals.

The next real target training zone is what I call ‘threshold training’. Sometimes known as ‘lactic threshold’ anaerobic threshold. This is just below the pace of a 25 mile time trial. For myself, it involves training at a heart rate of 85- 90% max (or 184-190). I would say these are comfortably hard.  It is that level, where you don’t feel a build up of lactic acid in the legs. I often do this as a continuous 20 minutes session, rather than break up into intervals. As the season progresses, I may increase the duration up to 1 hour of this threshold training. See more on threshold training

3. Intervals above Race Pace / VO2 Max intervals

Early in the season, I may do interval sessions of 5 minutes which are close to ‘race pace’. This will vary from individual to individual. I feel it is this training where you really feel you make progress in increasing your speed. Basically, the aim is to keep a pace that would be difficult to maintain in a race for 20 minutes. It is the pace, that involves going a little into the red zone (above Aerobic Threshold). You will feel the build up lactic acid and it will require considerable effort to maintain your effort at this level. Typically, it is a heart rate of 95% or greater; but, it is not a flat out sprint. I find it easiest to do this kind of training on a long hill with a gradual gradient. I like to maintain a similar position to time trial and a high cadence. If you can do 3-4 intervals at this effort level, then it is a very good training session. In practice, you will find that by the third of fourth it is not possible to maintain the high intensity unless you are very fit; but don’t worry. The important thing is the quality rather than quantity.

See more on Vo2 max intervals.

4. Racing.

One of the best form of training is undoubtedly racing. Racing is one of the best ways to get fit. It also enables you to learn for yourself the optimal effort levels required to racing a 10 mile time trial. Another benefit of racing is that you are often inspired to give it everything when people are watching. If you are training on your own, who is going to know if you knock off early or give up after 10 minutes? Also racing gives you the incentive to try and improve your times; you can see how you develop through the season. Graeme Obree is a great believer in matching your training to your races. Every time, you do a 10 mile time trial try to feel you are going to give even more than last time. Push yourself further, go deeper. Don’t worry, if your time is disappointing. The thing is to aim for a greater effort and feel that sense of progress.

5. Training on Time Trial Bike.

If you have a time trial bike, the position will be somewhat different to your road bike. Therefore, it is advisable to do some training on your time trial bike. This means that your muscles will be attuned to the slight variation in position. Time trial bikes, especially with disc wheels, are also more difficult to handle. It is good to get practise in training and used to riding on the time trial bikes.

6. Recovery.

A very important element of training. After a really hard effort, give yourself time to recover. Long miles at a high tempo, won’t help that recover. Feel that if you give yourself chance to recover after racing / intervals, it enables you to go faster and harder at your next training session. If you come to interval training already tired, you won’t make that progress. If you go for a club ride, you might want to have a heart rate monitor to keep you going too hard. It can take discipline to force yourself to recover properly. But, the important thing is the intensity of your training and intervals.

My personal best for a 10 mile Time trial is 20.07, I set in 2011 on the F20/10. My best for a 25 mile time trial is 49.36 on the R25/13 – a higher average speed than for a 10. My long term target is to go under 19 minutes.

Other Tips for Riding a 10 Mile Time Trial

Me (T.Pettinger in a time trial. The position is not bad. But, since this photo, I have lowered my helmet position and lifted up by hands a little)

• Aerodynamics can make a huge difference! It’s not just about buying a time trial bike. see: improving aerodynamics
• Dealing with stagnant performance
• Don’t sprint from the start. Build up to speed over first minute.
• Generally, you want to maintain a constant power over the course. But, I advise going slightly harder up hill and into the wind. The reason is that the aerodrag is proportionately greater at higher speeds. Therefore, a slightly higher power at low speeds gives a greater return.
• See also: Tips for racing time trials

Fast Courses for 10 Mile Time Trials

The fastest 10 mile time trial is undoubtedly the V718 in Yorkshire. It is so fast it is very popular and can be difficult to get entry. After the V718, other fast courses include:

• Levens – L1015 0 Bradley Wiggins set 17.58 in 2006.  Has a ‘gift hill at the start and then all dual carriageway

• F20/10 on the A10 north of London. I did a pb on this course (F20/10)
• U47 on the Cirencester bypass. Getting more difficult to race on this course
• H10/8 – On A31. It is too hilly to be super fast, but it is a nice smooth road and mostly dual carriageway
• H10/181 – on A40 bypass. Has a slight height advantage all fast dual carriageway. But, also has a long drag to the turn. Needs an easterly wind to be fast. I promote a 10 mile time trial on here in May for my club Sri Chinmoy Cycling Team.
• E2 – Six Mile Bottom – A11 – Four Went Ways  quite flat and fast.
• A10/19 Etwall 10

Fastest Times for 10 Mile Time Trial

• Michael Hutchinson…. 17.57 – V718 ……..24/07/2010
• Bradley Wiggins………17-58*……16-9-06 – Average speed 33.426mph
• Michael Hutchinson……18-07……..25/05/08…………….National Champs……P881R
• Jason MacIntyre………18-12……..11/08/07………………Pendle Forest CC…..L1015
• Stuart Dangerfield……18-19.*……………………………….O10/2
• Graeme Obree………..18-27.*……1993…………………….Woolwich…….Q10/30…on fixed – the day before he broke the “50″ Competition Record !

Note Chris Boardman is said to have done a quicker time in an unofficial club event, time of 17.54 on a 108″ fixed.
* = competition record at the time

See also: Improving Times in a 10 Mile Time Trial

More Articles on Training

• 25 mile Time trial training
• General Tips for time trials
• Interval Training Tips
• Winter Cycle Training

Related Books on Cycle Training

Serious Cycle Training at Amazon.co.uk

Cyclist’s Training Bible – Joe Friel

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

Trek Madone 6.9

A look at how much time and effort we can save by losing weight from either ourselves or our bike. We all know that saving weight helps us to get up hills, but how much will we save, if we can shave off 1Kg from our bike (or lose 10KG off our tummy) ?

As a rough rule of thumb, I had the idea that for  a 100 meters ascent, saving 1Kg would give you an extra 2 seconds.

Analytic cycling have this program to calculate approx time saved from losing weight.

I put in figures for next years Rake hill climb

• 900 metres.
• Height gain 100 metres
• Average Gradient 11%
• Weight of rider 61Kg
• power 500 watts
• Time Saved – 1.7 seconds

This seems about right from my own unscientific tests with different weights on the bike.

By, the way, in 2005 on the Rake, Ben Greenwood beat Jim Henderson by 0.3 seconds. In other words the winning margin was 0.3 seconds or 170 grams.

What About a Climb like Alpe d’Huez?

photo Maurice Koop

• 14 km distance
• average gradient of 8.1% (max gradient 10.6%)
• Height gain 1071 metres
• power 400 watts

• 1Kg saved = 24.16 seconds

Lose 10 Kg and you will be able to climb Alpe d’Huez 4 minutes quicker. No wonder, heavier built riders like Mark Cavendish can never compete in the mountains.

Empirical Tests on Alpe D’Huez

According to this site (Alpe d’Huez weight). A rider tired climbing Alpe d’Huez at constant power of 275 watts. With 1.8 extra Kg. It took an extra 66 seconds – which is very close to what the model suggests for 1.8Kg (64 seconds) .

Losing Weight on the Wheel

It is argued that saving weight on your wheel gives an even bigger advantage. This is because a wheel rotates at twice the speed of your bike. Therefore, extra power is needed in accelerating wheel weight. According to the empirical tests on Alpe d’Huez adding an extra 1.8Kg to wheels was an extra 1 minute slower than putting the weight on the bike. Therefore, if you can some lighter wheels, the benefit from the weight saved will be greater.

Test Results from Alpe d’Huez

1.  52.01, 275w – Normal bike + 1.8Kg extra water in tyres(!)
2.  51.34, 277w – Normal bike + 1,8Kg extra water on bike.
3.  49.40, 278w  – Normal bike
4. 50.38, 273w – Normal bike, reduced tyre pressure only 3 bars.

Other issues in Weight Saving

Power. When climbing it is not all about weight, but also power transfer. If you lose weight at the expense of rigidity and strength, the gains may be lose. When I switched from Aluminium frame to Trek Madone 6.9 Carbon fibre, I felt a stiffer more powerful bike – the weight was actually the same.

Aerodynamics. At certain speeds benefits from reducing aero drag outweigh weight savings. Thus a slightly heavier time trial bike may be faster than a road bike on a hill climb of 3%. (as some found out at National Hill Climb Championships)

Related

• How Important is reducing weight on bike?

Jim Henderson on the rake. Photo Bob Muir

The Rake hill climb is a short and steep ‘classic’ British hill climb through the Lancashire town of Ramsbottom. It has featured in the Tour of Britain and has been the location for two national championships (1999, 2005) and will be venue for 2012 National Hill Climb Championship. A wide variety of riders have attempted to ride the rake including Chris Boardman, Malcolm Elliott, Graeme Obree, Chris Newton and Michael Hutchinson.

It is only 875 meters long. But, though short, it makes up for it in steepness – reaching a maximum gradient of 22%. (1 in 4.8)

Photo Bob Muir

CTT Course Description:

START at lamp post No. 3 outside the public library in Carr Street, Ramsbottom. Proceed via Carr Street, Tanners Street, Rawson’s Rake and The Rake to FINISH at the lamp post opposite Exeter Cottage, Chapel Lane, Holcombe Brook approximately 120 yards before the junction with Helmshore Road.

• Length 875 metres (956 yards)
• Height gain 98 metres (321 feet)
• Average gradient 11%
• Max gradient 22%

Riding the Rake

I rode the Rake in the 2005 National Championship (my first national championship) on a stripped down road bike with gears. I finished 12th in a time of 2.39.1

T.Pettinger 2005 Rake Nat. Hill Climb

The climb begins with a gradient of around 10% for the first 300 metres, then there is a false flat for 100 metres until about half way where you turn right onto Rawsons rake and the climb starts to get really steep increasing to 20% with some sections around 22%. Right at the end there is a short 40 metres of almost flat. The road surface is not great.

On the lowers slopes I tried to pick up momentum and ride very fast. At the half way point, I got a time check from someone that I was 5 seconds in the lead. But, after this, the dynamics of the climb change, your momentum suddenly evaporates as you hit the section of 20-25%. With gears you can change down one or two. But, whatever bike you use it becomes a fight to keep the bike moving forward. After racing up the lower slopes, I was already in oxygen-debt so the steep section was really painful. On the steep section, the crowd became quite thick and there was plenty of encouragement. But, when you’re digging so deep, you feel impervious to the surroundings around you. In 2005, the road was wet and on the steepest section, my back wheel skidded several times. It was an awful feeling. You’re on the limit – it’s hard enough fighting the gradient, and then to make things worse your momentum goes completely as you lose control of your back wheel; you have to pull on the bars and try to restart the forward movement. But, at this section of 20% sitting in the saddle is really not an option.

When you’re completely exhausted you come in sight of the finish line, the last 30-40 metres are actually quite flat, but it could just as well be 25% your so tired, it’s a struggle to get over line. But, you can a tremendous feeling of achievement when you’ve finally got to the top of the rake. (good view down as well.

Pacing

A fine balance between going hard on first section, but leaving just enough to keep pace over last section.

Fixed vs Gears

Being so steep, weight saving is vital. For many years most people would generally ride on fixed. However, in recent years you will see more riding gears. At the 2011 national hill climb championships, I asked Jim Henderson about this old debate – fixed v gears.(Jim won the 1999 national championship on the Rake (on fixed wheel) and has ridden the climb many times – he rode it 13 times before winning in 1999) However, Jim did say that road bikes are so light these days, that the advantage of fixed over gears is more diminished. Certainly having gears gives you greater flexibility and some advantage of greater efficiency for changing down as it gets steeper. Yet, although Jim said the difference is narrow, he still rides fixed. Chris Boardman says there’s a big advantage to riding fixed in hill climbs.

• Fixed ofter 33% lighter
• No effort wasted changing gears.
• Momentum effect of riding fixed, all power transferred into pedals.

History of Rake Hill Climb

It’s said that back in 1929, Bury Cycling Club started a challenge to see who could ride the furthest up the rake without falling off! (link) As more managed to ride to the top, it became a test of who could climb the fastest. After the war, Peter Graham and Les Ingham would frequently train on the rake when preparing for their National hill climb championships (they won a total of 8). In 1962, it became an open event.

In 1991, the event was run by Lancashire Road club receiving sponsorship from local businesses. It could make claim to be one of the ‘world’s richest races’ With prizes of up t0 £1,000 for winning- not bad for 2 minutes work!

Course Record

• 1993 Jeff Wright holds the course record of 2.16.9. He rode a 42×19 with 180mm cranks. (Rake hill Climb)
• Previous holders – Peter Graham 2 minutes 18 seconds 1962 (Peter is now organiser of Rake hill Climb for Lancashire RC)

Women’s Course Record

• 2007 Lyn Hamel 3 minutes 12 seconds

Start of the Rake

At start, deceptively flat. photo Wadey Flickr

National Hill Climb Championships on the Rake

• 2005 – 1st Ben Greenwood 2.26.5 – 2nd Jim Henderson 2.26.8 – 3rd David Clarke 2.31. (example of small time differences that can determine winner)
• 1999 – 1st Jim Henderson 2.26 – 2nd Jeff Wright – 2.27 – 3rd Richard Taylor – 2.33

Recent Open Event Winners

• 2011 Jack Puller Vanilla Bikes – 2.30
• 2010 Matt Clinton – mikevaughan.co.uk – 2.29
• 2009 Matt Clinton – mikevaughan.co.uk – 2.26.9
• 2007 Jim Henderson – Southport CC – 2.29.5

Preventing Wheel Spin

swerving on the rake. Note hand rail for pedestrians. photo B.Muir

Saving 1kg on your bike may save 2 seconds on a climb which goes up 100 metres. But, if your back wheel skids on the surface you can lose 5-10 seconds.

On wet days, it may be hard to prevent some wheel spin, but it can be reduced by

• grippy tyres
• lower tyre pressure in rear.

In 2011, Robert Gough was riding the Cat and Bec on a wet day. On the first climb, Catford CC, he reduced the tyre pressure in his rear wheel to, I think (60psi). He won in a time of 1.54. On the second climb, Bec CC he pumped his tyre back up to usual pressure, 100psi and suffered bad wheel spin finishing down on winner. Even Jim Henderson said he had wheel spin riding the rake in 2011 event after so many years of doing event.

On a rainy day, if possible, I’m going to go try and visit the Rake and does some tests at different tyre pressure. If it’s wet I will use a Continental Competition as it is one of most grippy. I’ll let you know results.

Photos of Rake

Big crowds can line the roads. photo vivslack

photo Ja Brooks

photo Jon the Scone Fancy a challenge? try riding the rake on a tandem. I believe this is Julian and Nicholas Monk of the Rossendale Road Club who did the climb in 5 minutes and 21 seconds.

Photo Dave Haygarth

• Bob Muir photos

Video of Rake Hill Climb

Rake Links

• Article on Rake 1995 at Chris Newton
• The Rake one of Britain’s most gruelling races
• Rake Hill Climb by the Rake specialist Jim Henderson

Hill Climb Links

• National hill climb winners
• Hill Climb Page
• 100 Greatest Hill Climbs

BTW: It’s good to see non-hill climb specialists like Michael Hutchinson and Rob Hayles have a go at a discipline which isn’t there speciality. It was also good to see some of the British national team ride out to see the race. I believe I saw the world champion jersey on one female rider. Including all the competitors and spectators, there was quite a sprinkling of world champions and international riders at the event. You kind of feel it should be you watching them, but the hill climb season allows even skinny riders like me to have their day in the sun.

I thought Paul Jones wrote an excellent article on the National Hill climb here. It’s great to see someone really enjoying his forays into this curiously British branch of cycling racing.

As I mentioned in Cycling Weekly preview, Matt seems to know how to peak for National Hill climb Championships, it’s impressive to be in the medals for five seasons on quite different hills. This is Matt’s blog post here.

Not everyone is racing for medals. It was a big field of 150 + reserves. Andy from Daily Cycle gives his thoughts on riding a  national event.

Atmosphere.

Before and after the race, I spoke to quite a few people. It was nice to have so many sincere comments of encouragement and good wishes.

Season Overall.

Many years ago, I remember coming last in a cross country race (we had tremendously enthusiastic cross country teachers at Bradford Grammar School). I did actually train, so after coming last I decided I had the wrong genes for sport so gave up. It was about this time, I came second to last in a hill climb. I didn’t really do a competitive race for another 10 years. So I’m glad to have proved myself wrong from my 16 year old prediction.

Nick o Pendle

At Nick O Pendle, PJ, half jokingly, said I bet you would give up all 10 victories to win the National. In one sense, of course you would. But, after all is done, you don’t feel like bartering. You race and you get the results you deserve. If the national was slightly disappointing, it was quite something to win 10 on the trot; including three course records (Guise Edge – Otley CC, Burrington Combe – Bristol South CC and Saintbury – Warwickshire RC) and going close on another couple. I always say I enjoy the training as much as the races, it’s the same as the open and national (well, nearly…)

After the Nick o Pendle, I did feel quite strongly that I wish the National was on a course like this. This year I probably made most progress in riding short hill climbs. (although, last year I was probably wishing the national was slightly longer or something like that.) For next year, I won’t make any comment on whether the Rake suits me or not (well at least until I’ve done it)

Equipment and Cycling

I liked the comment on Pj’s blog about ‘equipment angst’ for this particular hill climb. A good cyclist always likes to have a few excuses to hand about how they could have gone faster, and equipment is usually up there with – wrong wind direction, too much traffic, too little traffic, too little training. (Some cyclists have been even know to say they should have pedalled harder.) (good habits / bad habits cycling)

But, seriously, we also know choosing the right equipment and making sure it works (Andy Shleck’s chain for example) is part of the sport. If we didn’t like the bicycle and all it entails, we could always take up another sport like barefoot running. Andy Shleck may have got some sympathy for a broken chain, but you don’t win the Tour de France on sympathy. Nevertheless, it still doesn’t stop you thinking ‘what if’…

If you wrote a blog on the national, leave a comment and I’ll link to it.

Related

• National Hill Climb 2011
• Thoughts on hill climbs
• Nat Hill Climb champs – list of winners