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

The 2011 National Hill Climb Championships was held on Long Hill between Whaley Bridge and Buxton. – 4.44 miles long, 3.2% gradient. After a bit of rain in the morning it was unseasonably warm and sunny. The good weather attracted quite a lot of spectators to line the route up the climb. There was a great view down the valley from the top which the spectators could appreciate – if not the riders!

Gunnar Gronlund - 1st

After coming into great late season form, Gunnar Gronlund won in a time of 12.49. Richard Handley capped off a great season by coming second and Matt Clinton did a storming ride to squeeze into the medals just ahead of George Atkins. I was in 5th place, 13 seconds adrift of Gunnar.

Result 2011

• Full results at CTT

Lyn Hamel crossing line.
1st Women Lyn Hamel Herbalife/ Wheelbase 15:38.6

1st Junior – JOSH TEASDAL TEAM JEWSON – MI RACING – THULE – CNP

Michael Hutchinson – not a natural climber but finished 6th on this long ‘roadman’s course.

Rob Hayles

a great shot of Rob Hayles in his last race.

The national hill climb championship was Rob Hayles last race in a long and illustrious career, which included three Olympic track medals. Two World Championship Golds (2005) and British National Road Race 2008.

Pete Tadros

Pete Tadros riding fixed and lightweight wheels, 9th and first Vet.

David Clarke.

Danny Axford (Arctic Shorter) looking aero.

My Race

I was happy with build up to race, everything seemed to go well this season. It was interesting been featured in Cycling Weekly, but on the day I didn’t feel nervous.

At the start I pulled my foot out of cleats (something that never happened in race before. But, apart from that race went well. It’s hard to remember much, though it was nice to have commentary from David Harmon (Eurosport) at half way stage. Also a good touch was seeing the signs 500m to go and 250m to go. At the end I thought I’d done quite a good race, but it wasn’t to be. 5th was perhaps disappointing after winning 10 hill climbs out of 10 this season. But, as I said in the preview to the race, it all depends on what you do on the day.

view from top

Thanks to Sam and Buxton CC for putting on a great event and great cakes. It was also a nice touch to get a musette bag from Sett Valey Cycles.

Next year, I’ll probably come back to ride Long Hill again. Next time I will take my time trial bike, it seemed many of top guys were riding time trail bikes rather than road bikes with aero bars.

2012 National Championship on the Rake

Next year the national hill climb championship is on the Rake in Ramsbottom. At 25%, at least I won’t have to worry about whether I should be riding a time trial bike

But, I won’t be training for the rake for quite a while!

Thanks also to other members of Sri Chinmoy Cycling Team who came to support and take some photos.

Photos of Race

photos cycling weekly
Buxton CC

• A few more photos at my Flickr stream

leave comment if you have photo link.

Video of Race

Related

• Hill Climb page
• Previous winners of National Hill Climb
• A few more photos at Flickr

Buttertubs - 17% descent. Breathtaking views, but you will need good brakes.

Apart from riding up hills, the next best thing in cycling is descending. I would say the ideal descent has the following qualities:

• Fast
• Scenic
• Long
• Unimpeded by slow moving cars and caravans
• Avoid need for excessive braking
• Smooth road surface
• Wide road with painted line.

Off the top of my head the first descent that springs to mind is off Fleet Moss towards Hawes in North Yorkshire. The road is straight and steep. You can really build up to 50mph quite easily. Because it’s quite fast you don’t have so much time to enjoy the scenery when descending, but it does look good from the top. Naturally, it’s quite a hard climb to get to the top. Fleet Moss is long and steep. You climb to 500 metres, there are sections of 20%.

Some of My Favourite Descents

Cheddar Gorge

Cheddar Gorge is another great descent. It makes a really nice loop to climb Burrington Combe, turn right and then descend down the Gorge. At the top of the climb, the descent is quite shallow. You can pedal really hard and sweep through the bends. As you get further down, the descent gets steeper and the corners sharper. You can suddenly pick up speed quite quickly and you need to take a careful line around the sharp hairpins. You do need to be careful at the bottom as the road narrows and you can be meeting cars on the other side of the road. I recommend visiting Cheddar Gorge outside peak visiting hours or earlier in the morning. At busy times, you can get slow moving traffic building up on the descent. Cheddar Gorge has excellent views.

Burrington Combe is a similar descent, but less twisty and steep, you are less likely to get blocked by cars.

Long Hill

I’ve put down Long Hill because I’ve descended quite a few times. But, it could equally be many other similar hills, which are quite common around that part of the world. The gradient is a constant and steady 3%, with long sweeping bends. The road doesn’t really get narrow so it all depends how fast you can cycle. Like many descents it depends very much on the wind direction. If it’s a headwind the shallow gradient will mean it can actually be hard work to get down.

Kirkstone Pass

There are three ways to descend Kirkstone Pass. All give absolutely stunning views. The most scenic is from Kirkstone Pass north towards Ullswater. It’s really something, however whenever I’ve done it I’ve soon got caught behind cars on the hairpin bends. It’s good for enjoying the scenery, but you might be frustrated if you want to go fast. The descent west towards Ambleside is not for the feint hearted. Near the bottom you have a sharp 20% drop around tight corners into the village of Ambleside. The descent south towards Windermere is perhaps most fun. It is quite a shallow gradient and has periods of uphill. It’s a great view of the valley and quite quick if wind is in right direction.

Sky’s Top Ten Descents

• Arthur’s Seat in Edinburgh,

• Cheddar Gorge Somerset

• Holme Moss – Yorkshire

• Rest And Be Thankful road (A83) near Loch Lomond,

• Newlands Corner in Surrey

• Silver Street in Lyme Regis
• Blackstone Edge in West Yorkshire.

• Ham Common in Richmond.
• Ralph Allen Drive, Bath
• Hampshire’s Old Winchester Hill.

•  Sky’s Top Ten

Really Difficult Descents

Park Rash descent into Kettlewell. Here it is a 20% descent. But, it get’s worse. With some 180 degree switchbacks at 25%. I didn’t get to stop and take a photo!

Descending Competitions

A reader may ask why are hill climbs so popular? why don’t you have a descending competition. Descend a hill and see how far you can get by freewheeling. Some clubs actually do this. Just find a suitable hill and see who can freewheel the most. It will be a combination of

• who weighs the most
• who can get the most aerodynamic shape.

What’s your favourite descent?

Related

• 10 Tips for Fast cornering on a bike
• Hill Climbs

This Sunday is the National Hill Climb championships at Long Hill, Whaley Bridge promoted by Buxton CC. It will be the end of the season and the climax of the hill climb season.

I’ve had my best year on the hill climbs. I’ve won 10 races out of the 10 I’ve entered. Yet, to use the clichés of football managers – ‘you’re only as good as your last race.‘ And ‘at the end of the day, it will be the fastest man on the day.‘  – at least it’s not a game of two halves.

It’s interesting looking at the previous winners of the National Hill Climb Championships You have some of the best all-round British cyclists, riders such as Brian Robinson, Paul Curran, Malcolm Elliot, Chris Boardman, Jeff Williams and Stuart Dangerfield, and then you have the real hill climb specialists like  Granville Sydney and Jim Henderson. It’s the kind of race where you can get a variety of winners and it is also hard to predict the outcome of this years race.

The Course

In 2010, I broke the course record 12.26 for Long Hill. I was happy to hear it had been chosen as National because I felt I did better on longer hills. But, now I’m not so sure, and would be quite happy if it suddenly developed a section of 25% at the end.

The thing about hill climbs is that different kinds of hills can suit very different riders. Someone who could win at Catford (2 mins of 20%) would probably struggle on this kind of climb. It’s tempting to spend time on thinking of ‘your’ perfect hill. But, you just have to ride what comes up and hope you can do well. At the end of the day, there is a height gain of around 230 metres so I just hope I can be the quickest.

The other thing is the wind. There is a big difference between tail wind and head wind. As a rider you instinctively prefer a tailwind (it’s much more fun racing up a hill at 22mph than 19mph) Whether a tailwind would give me an advantage or disadvantage I can’t really work it out. But, to rely on another old cliché – ‘it’s the same for everyone’.

Pre Race Strategy

I don’t tend to get nervous before cycle races. I like to do well, but I also like to be detached about result. If you don’t win, you still need to be able to enjoy the race. If anything 12 minute races are less prone to nerves than a short 3 minute sprint up a hill. I was interested to read what Chris Boardman said about his first hill climb Championship on Nick O Pendle 1988 – saying he was nervous about getting it all out in 3 minutes)

Pre Race Favourites

At this time of the year, it’s tempting to start looking at the results and think, if X can beat Y by 5 seconds, and if I can beat Y by 7 seconds then I should beat Y and X e.t.c. But, then you think why bother, let’s just race.

There are quite a few riders who are really good at this kind of hill Gunnar Gronlund, Richard Handley, Matt Clinton, Pete Tadros, David Clarke, Mike Cumming (also lesser know riders like George Atkins from Team Ecosse who came second in September race of Long Hill.) There are also three former national Champions entered. Mark Lovatt (2002), James Dobbin (2006,2007) and Matt Clinton (2008) Last year’s champion Dan Fleeman did not enter after long road season.

Then it will be very interesting to see what Michael Hutchinson can do. He is a self-confessed non-climber. But he came second in 2002 when the Championships was held on the Cat and Fiddle (a similar 3% gradient) won by Mark Lovatt. Hutchinson is a serial winner of National titles and is in my view a world class time-triallist. I reckon in a flat 10 mile time trial he would put over 1 minute into me. We shall just have to see if the height gain of this 4.4 mile time trial is enough to shift the balance in the favour of the hill climb specialists.

Bike Preparation

I won’t be doing too much to my bike. I will swap a 39 inner ring and replace with a 42 inner ring this is to get a better chain line and avoid having to switch between 53 and 42. I could take off the outer ring to save 90grams, but to be honest it’s not worth it. I’m fairly set on using a road bike with clip on tribars – but with a gnawing feeling a time trial bike may be even quicker. I did consider cutting off the bottom of my handlebars but I might end up using drop handlebars on last section to line.

Training in Last Week

After race on Sun, I did an easy hour on Mon. Tues will be rest. On Wed I will do a 13 minute time trial effort pretty close to like the race on Sun. Thurs will be one hour easy. Friday will be rest. Sat will be one hour and half at a decent pace. I want to be fresh, but not lose any form I currently have.

Final Thought

In the 1970s, my meditation teacher Sri Chinmoy and about 300 Sri Chinmoy Cycling team members did a 24 hour cycle race in Central Park New York. They had been training for the previous 6 months or so. A week before race, Sri Chinmoy said:

“Next week, it will be only you and your cycle. Give your heart and soul in that day. Nothing is as important as  competing with your best effort.”

I thought this is great advice for any race. It makes you concentrate about just giving it your all, and not worrying what other people might do.

If possible I will try to enjoy the event, whatever happens.

Related

• Long Hill Climb
• National Hill Climb Champs
• Startsheet at CTT

The Nick O Pendle hill climb is a testing climb from the village of Sabden Village up to the moors of Nick O Pendle. The climb averages approx 10%, but at the start there are a few sections of 16%. It has been used several times for the National hill Climb Championship, including 1988 when a young Chris Boardman won his first hill climb championship, setting a course record of 3.29 (he used a 60 inche fixed). Malcolm Elliot was also national champion in 1980.

Course Description

Start at the lamp-post outside the apartment block on the site of the old garage in Sabden Village. Proceed up the hill to FINISH at the large stone at the start of parking area and approximately 50 yards before the crest of the hill.The course is approximately 1350 yards long and has a maximum gradient of 1 in 6.

Riding the Hill

For a change I arrived with enough time to ride the hill. I thought I would be around 3.30ish so I decided to start fast right from the beginning and try and hold on. It is a difficult climb as it is steep from the start so you can soon be close to your limit. I didn’t sprint, but I was riding at a very high effort level.

There are also slight variations in the gradient so I found myself getting in and out of saddle. At about the half way point there is a cattle grid. You definitely want to be in the saddle for going over the cattle grid and keep the bike nice and straight. After half way the climb eases off a little.

cattle grid, around half way

But, despite the gentle gradient it was hard to pick up speed because my legs were already tired from the initial effort. Towards the last hairpin I caught my minute man, he offered me some encouragement before finding some extra strength and sprinting for the line. It was kind of funny as I could never talk in a hill climb! It gave me something to chase, but I couldn’t keep up; I ended up almost ‘dribbling over’ the finish line, I was relieved the finish was 50 metres before the crest of the hill. I was quite spent at the top and felt a little light-headed for a few minutes. I’d given it a lot and missed out on th ecourse record by 5 seconds. There was quite a crowd of people waiting at the top and I got quite a cheer through last few hundred yards. I can imagine in a National championship, this would be a great atmosphere.

The good thing about 2011 was the weather was kind – relatively warm and tailwind. At the bottom it wasn’t really noticeable, but on the exposed slopes it was really quite helpful, this helped the good time.

After racing, I rode back up the hill to take some photos – the wind was even stronger. I can imagine with a headwind, this climb would be even tougher. But, as Greg Lemond said ‘it never gets easier going uphill, you just go faster’

Fixed v Gear

I would imagine this is a good course for fixed. Although the gradient varies, there is no flat or downhill. I changed once or twice during climb. I was riding a 39*15 for most of climb.

Results 2011

(unofficial from memory)

1. Tejvan Pettinger Sri Chinmoy Cycling Team – 3.34.5
2. Richard Handley – Team Raleight – 3.40
3. Mathew Pilkington – Progressive Cycle Coaching DS – 3.59
4. Carl Hellilwel – 4.04
5. Paul Jones – Bristol South – 4.06

1st Women

1. Sarah Hartley – Blackburn & District 5.37

National Hill Climb Championships at Nick o Pendle

1988 – 1st Chris Boardman – 3.29, P. Sheard 3.43, P.Curran 3.43.6 (link Paul Curran’s page)
1980 – 1st Malcolm Elliot – 3.33.6,  2nd Jeff Williams, 3rd Gareth Armitage
1962 – 1st Peter Graham

Previous Winners

2010 – Matthew Pilkington – 4.14
2008 – Adam Pinder – 3.50
2007 – Adam Pinder – 3.54

Nick O Pendle Cyclo Sportive

From the other side from Clitheroe to Sabden the climb is longer, but not as steep, it features in the popular Nick O Pendle Cyclo sportive. This is view from top looking towards Clitheroe.

Photos from Hill

The start

Just after start.

The course is narrowed just after start because of parked cars, but it isn’t as bad as it looks.

Nick O Pendle from across the valley – looks quite intimidating!

On the steep section.

looking down into Sabden

last few hairpins.

Nick O Pendle from B.Thompson’s collection
Thanks to PJ for photos of me cycling

more pics from event

Thanks to North Lancs RC for organising great event

Related

• Hill Climbs

Burrington Combe was one of my first hill climbs I did. In 2004, I did 7.12. Then in 2005, I did a 7.05 with a roaring tailwind. That was the year Danny Axford set a new course record of 7.02.

• Length 2.2 miles
• Height Gain 100m – 268m (168)

It is a good hill climb,which usually attracts quite a good feel. It never gets very steep. It is more of a long 2 mile drag, averaging around 5%. It climbs up the picturesque Burrington Combe (not that you have time to admire the scenery) It is popular with walkers and climbers

Ever since that year, I had expected to return and put the course record under 7.00. But, hill climbs are a tough business. Each year it seemed to be either cold or a headwind or I just wasn’t strong enough. The next time I entered I went back to 7.21, before improving last year to 7.10. But, the 7.00 minute barrier proved elusive.

waiting at the start

After racing at Westclose the previous day, I felt quite good on the warm up. The best thing is that it was quite mild for October. The wind was very light, but when you could feel the wind, it was a tailwind rather than headwind. I set off at a good pace and had to overtake a car who was stuck behind some tourist cyclists ambling up the gorge. Fortunately, it was clean overtake and there wasn’t any problem.

I knew the pace I wanted to ride this kind of climb. At the half way point there is a little car park. I looked at my stopwatch and was surprised how quickly I was going. I knew there was a very good chance of going under 7 minutes. Towards the end there is a little rise in gradient around a cattle grid. But, I stayed in saddle and kept going. I finished in 6.51.

Conditions were obviously very good, with temperature helping. But, if there was a strong tailwind, it would have been even quicker. Like riding Norwood edge, I didn’t help myself to keep looking at my timer. I might take it off for nationals.

There are just two hill climbs left next weekend before the National Championships on October 30th. Some of the other contenders had great weekends as well. Both Richard Handley (Team Raleigh) and Gunnar Gronlund (RST Racing Team/Trigon) set new course records at Cragg Vale and Beeley Moor. It’s going to be quite an interesting race. Michael Hutchinson and Rob Hayles have also entered. There are quite a few riders in with a chance of a medal.

A steeper way to the top.

UH26 – Burrington Combe

Start in lay-by approx 150yrds beyond cafe, proceed on B3134 towards Green Ore to Finish at Prime line at top of the climb, approx 20yrds before Blagdon.

Course Record 6.51.0 – Tejvan Pettinger 2011.

Video of 2010 Race

Hill Climbs

Bristol South CC

PJ’s take on Burrington in 2010