Monday, 30 June 2008
5 times this time, which was my plan.
Climb 1: 6:21
Climb 2: 6:35
Climb 3: 6:33
Climb 4: 6:47
Climb 5: 6:26
Once again I found that my concentration kept going, when I concentrated on the climb it was a lot more effective. Got to learn not to let my attention drift off!
Saturday, 28 June 2008
Thursday, 26 June 2008
Wednesday, 25 June 2008
Soon we were on our way, those cyclo-cross riders do start fast!
The course started the same as the last race but then went a slightly different way including down some steps and reversing one of the climbs to a downhill. To get some height a new off your bike and carrying section was introduced.
It was so steep they had cut steps into the climb to make it possible to get up.
The whole way round the course I was pushing hard, I could just see Charlotte Goldsmith, who came 2nd female, at various points in the course but I couldn't catch her. While behind me was another girl who was staying a steady distance behind me. On the last lap I could no longer see either of them but I kept pushing as hard as I could. I finished 3rd lady this time, but really enjoyed the race as I was pushed to work hard by having people around me all the time.
Average heart rate 170bpm
max heart rate 194bpm
Average Speed 9.4 mph
Breakdown of laps:
I'm really pleased with those speeds considering there were four occasions when you were off pushing/carrying the bike. I need to start running again as I'm sure it'd help me get faster in those sections.
Thanks to Ali for coming and taking pictures, all her pictures will be on her flickr site later today.
Tuesday, 24 June 2008
Legs felt good the whole way, seems like I had no problems recovering from Mayhem.
Average Speed 16.3mph
Average HR 153bpm
Monday, 23 June 2008
Miska did our first lap with the run, I had slightly tweaked my hamstring and it was fine cycling but walking was a little sore so I didn't think running would be a good idea. After that I headed out on my first lap, this was to be my fastest lap and I'm sure I could have gone faster if I had pre-rode the course but hey! Also falling off on some of the easy singletrack didn't help, ahh well it'll add to my collection of bruises. Pic below is of our changeover.
After that Vix headed out on the third lap. She was unlucky and ended up coming off into a pile of nettles and then puncturing! Then lizzie headed out (thank you so much for steping in at the last minute) before miska headed out on her second lap. Since Vix's legs were nice and sore at this point I headed out to do a double lap just as it was beginning to get dark. Picture below is me coming through after the first of the double laps, thanks Ali for popping up to check if I needed anything. The second night lap was really hard work, the rain had been falling for a while and some bits of the course were just un-rideable, it added 15minutes to my time. I got back to find out there was no-one to go out, Ali had been given the job of coming up to tell me! As Vixster's legs had got worse so she couldn't ride. I was tempted to head out again, but I knew my lights wouldn't last and I hadn't eaten yet. So after a quick feed I got my head down. Lizzie headed out again by 6am, followed by miska and then Vix to make sure everyone had at least two laps. I was last out and just took the first lap really easy, I was back before 2pm so I headed out again, by this point the course was running a lot better. Ali was out on the course this time to get a picture of me at the top of the Kendra climb.
Then it was into the finish, all the mud forgotten about as I collected our medals.
We couldn't hang around at the end as Ali had an important meeting today (which was then cancelled) so no idea how we did overall. But probably not great due to injuries etc. I had great fun and will definetly think about going back next year. But my night laps put me off the idea of riding solo, really don't think I could ride for 24hours! Thanks to all my team and everyone else we were camped with for a great weekend. Oh and to whoever it was lurking near the end who cheered me, made me smile.
More pics on Ali's flickr, link over here ---->
Edit: Results are now up
We came 4th in the sports womens category and 429th overall.
My laps times were:
Edit 2: Results have been changed we actually came 3rd in the Sports Womens category due to the team in 2nd being disqualified.
Friday, 20 June 2008
I think I've nearly made my decision about Hit the North but don't forget to vote in my poll on the right if you haven't already!
Thursday, 19 June 2008
All in all its left me confused. Do I enter, can I afford to? It's the first year of this event it's on my doorstep! But I am riding the legbreaker the next day! Help me decided and vote in my poll --->
In total I rode 89.8 miles yesterday, time to rest for mayhem now.
Wednesday, 18 June 2008
Tuesday, 17 June 2008
Monday, 16 June 2008
Another nice evening and I headed out with Ali. She wanted a short ride to the Strawbury Duck for dinner. I wanted to try a new path. We ended up slightly on the wrong path which lead to a bit of pushing but then to some nice riding.
Unfortunately we got to the pub and they had a limited menu, which didn't include the meal Ali had decided that she wanted so we headed home.
It was a great ride and nice to get home a little earlier even if I didn't get to eat out.
It was a five mile ride over there which was a nice warm-up. Then I did 4 repeats. It felt hard as the hill has a few flatter and then a few steeper sections. I stopped after four as I thought the fifth would be a killer and I wanted to stop with something in my legs.
Each lap was 1.06 miles with 76metres of climbing:
lap 1: 6:21
lap 2: 6:21
lap 3: 6:42
lap 4: 6:26
On lap 3 I found myself daydreaming a bit which I think slowed me down, I must concentrate!
My maximum heart rate was 185bpm, I've not seen it this high since I've been on meds.
In total I cycled 18.61miles at an average of 14.1mph
This is definetly something I could improve on, I have got better at it, but I then feel like I am just being lazy. I understand that to make progress you have to rest. But then I can see so much that needs doing in the house or think I'll just go out for a quick ride. I need to learn to build more rest into my day.
Not much I can do about this now!
Well considering at the moment my full suss bike isn't really working this is something that can definetly be improved. Finances are obviously the problem with improving this to the best possible. But I have just ordered new brakes and have organised new forks which is a step in the right direction.
This is something I can definitely work on, my riding has come on a lot this year, having increased my mileage that is not a suprise. But I should sometimes go out on rides and practice skills, there are still a lot of skills that I haven't got nailed and my technical riding could definetly be improved.
This is probably one of the most important aspects of being an endurance rider. I've been told by numerous people that endurance events come down to 50% training 50% mental attitude. Now if you had asked me this last summer I would have said this was a real strength of mine. i completed some hard events last year for my level of experience and biking and it was definetly my inability to give up that got me through. Now though I don't think I am as strong as I was, being ill hasn't helped with that, I'm getting there and have rode some hard rides. But I find myself lacking motivation to get out and ride at times and I'm not sure how I'll manage day after day.
This is where I am trying to make improvements at the moment, although I know I'll never be perfect. I'm aiming for a well balanced diet, not leaving out things like chocolate cake as I don't think I could cope. But I find I have a good couple of days and then a day when I eat too much chocolate. At the moment to improve my diet I am trying to add vegetables to every meal and eat more fruit. Due to meds I take, I seem to be constantly dehydrated at the moment so I'm looking into ways of improving my hydration levels. Nutrition on the bike seems to be sorted now, maybe I eat too much chocolate but I've not had a problem with running out of fuel recently.
Up till now I've just got out and gone riding, I suppose this would be called the base phase of training. Recently I've added a little more structure, in that I've been out and done hill repeats. But still not much. I am going to read a bit more about training and add some specific sessions in. I think what I need to look at is some high intensity sessions, I seem to be fine at long and steady. This is definetly something I am going to read more about.
This is something that I wish was better, I don't seem to get enough sleep and I wake up a lot in the night. It has improved a lot but is still not great. I am going to try and work on this as this will help with my rest and recovery. The one thing I am going to do from now is try to go to bed earlier, I often end up still up after 10pm, so I'm going to aim to be in bed at 10pm every night, maybe even slightly earlier.
Sunday, 15 June 2008
Saturday, 14 June 2008
Friday, 13 June 2008
Wednesday, 11 June 2008
Average Speed 8.9mph
Average HR 128bpm
Last time I did this session my lap times were:
lap 1: 4:43
lap 2: 4:46
lap 3: 4:55
lap 4: 4:57
lap 5: 4:54
Today my lap times were:
lap 1: 4:23
lap 2: 4:31
lap 3: 4:29
lap 4: 4:31
lap 5: 4:29
Now there were differences in the time of day, how much riding I had done the day before. But I am pleased with the improvement. Now its time to aim for under 4:30 for each repeat.
I really must get my trek sorted, it needs so much doing to it and in 67 days it is my bike for transwales, I just need to find a money tree somewhere!
Tuesday, 10 June 2008
this point, Ali was a little tired as she had done a long run yestesterday and hadn't eaten since lunch, so we headed up Chinese Gardens, along Belmont Old road, down the cheeky path to Belmont and home. The plan had been to stop for a pint but we were both two hungry.
Monday, 9 June 2008
Average Speed 14.8 mph
Average HR 135 bpm
Obviously since I had to take my bike I cycled there and back, about three of us were there before the shop opened and I was asked if I had cycled far, no I replied, the other girl said that she was just five minutes away so not far either, where I had I come from, Bolton I replied. They had to check I meant I had cycled from Bolton, apparently that is a long way!
Average Speed 13.6 mph
Sunday, 8 June 2008
Friday, 6 June 2008
Average Speed 7.2mph
Average HR 113bpm
Thursday, 5 June 2008
The trails were all pretty dry, we could even ride the diversion round the mast! Saw a few groups of bikers out enjoying the weather. (Sunny again, I am getting a cycling tan!!!)
Then we went down the Belmont descent, just after the biggest drop I hear Ali shout, turn round and shes lay on the floor, certainly made me run to get back to her. Turns out she was fine, just couldn't move as her bike and camelbak had trapped her, once i had her sat up we assessed the damage, the bike was fine, a bloddy elbow, grazing to her left leg and a broken helmet. Turns out she had gone straight over the handlebars. After that we went really slowly down the rest of the descent before rolling down the Belmont road to Asda to buy milk.
While I was waiting outside with the bikes I noticed that someone had taken a lot of care to lock his bike.
Is it just me that wants to move it?
Average Speed 8.1mph
Average HR 130bpm
More pictures here
Wednesday, 4 June 2008
Longest Ride 110 miles
So as the graph shows this is my longest month mileage wise. More of it was on road this month though. But I'm going the right way if I want a month with 1000miles.
I decided to have a look at time spent cycling, a better measure as I'm a lot slower off-road so cover less distance.
Once again May is the month I put the most time into biking, 69hours, 44minutes.
So what are my plans for June? Well I've cycled 5days straight so far so I want to get my first seven days of cycling. I'd also like to get 350miles in a week overed. Mayhem is also this month so it'll be interesting to see how my training has set me up.
Friday 30th May 2008
Since I slept in later than I meant to I did a shorter route than I had originally planned.
Average Speed 16.2mph
Average HR 139bpm
Felt really good and like I was riding well, looking at my speed graph I was quite consistent as well.
Saturday 31st May 2008
Decided to do the long ride today.
Average Speed 15.6 mph
Averag HR 126bpm
Sunday 1st June 2008
I rode over to Ali's dads, while Ali drove, then we did 38miles together and then I cycled back.
Average Speed 14.3mph
Average HR 95bpm (not sure if it was recording correctly)
Monday 2nd June 2008
Today I rode in Peterborough with someone off shecycles whom I'm racing at Mayhem with. It was a good ride and we seemed very similar speeds.
Average Speed 16mph
Average HR 144bpm
Tuesday, 3 June 2008
Ride transwales/scotland on a singlespeed Complete the three peaks cyclo-cross Do a 12hour Solo Event Go Bivving
- Ride Snowdon
- Enter a trailquest
Enter a cyclo-cross event Complete transwales2008 Break 8hours for 100miles on the road Ride 100miles off-road in a day
- Ride the Fred Witton Challenge
Ride a time trial Ride a 24hour solo event
- Complete a triathlon
Ride the Mary Townley Loop
- Ride the West Highland Way
Do a mulit-day bivvy
- Ride a 600km Audax
Monday, 2 June 2008
I purchased this after losing my bike computer and deciding to replace my heartrate monitor with something that did both. I decided on a GPS device so I didn't have to buy a kit for each bike I owned and on the forerunner over the edge as I could wear it as a watch when running.
Straight out of the box it was easy to use, recording my route, speed, heart rate. Plugging it into the computer then produced lots of graphs for me to get geeky with.
- Finds GPS quickly and I have not had any problems with losing it, it tracked me round Mabie in Scotland with no problems.
- I can use it for running, biking, snowboarding and probably any other sport you can think of.
- You can set up the screens for the information you want to see, e.g. speed, stopped time, heart rate, average speed etc.
- Downloading the information to a computer is easy and by using sportstracks you can analysis to your heats content.
- You can plot a map using google maps and then follow the trail on the screen.
- It is a little bulky on the wrist. (but I don't notice it when running)
- No handlebar mount (but I use a Polar one and it fits fine).
Sunday, 1 June 2008
I then got thinking about the majority of my rides and on the whole they are just bad intervals, spinning along then trying on the hills but not hard enough for it to be a hard session so I think I am going to add some hard sessions into my training. I guess the aim should be exhausted at the end, I felt like this after SSUK08 so that was definetly a hard session. I think it'll be hard to do this, but once a week is the aim.