Audax Checklist

when I plan longer distance events I tend to overdo it as far as equipment is concerned. None more so than the DW when I came back with boxes full of food that we were never, ever going to finish eating . A 300km audax is significantly longer than any other road ride I have done but it’s not really long. My 12hr time trials don’t really count as food and drink is handed up and navigation simply isn’t an issue. The point of Audax is that it’s a self supported ride and the rider is meant to be self reliant and able to deal with most eventualities on their own. The start of my Audax is at 6am so, in theory, I should be able to finish in daylight, barring mechanicals and stops that are too long at the controls.

My basic thinking to tackle the event is this;

• Battery operated front light so if I need one later on, I’m not worrying about charging. Also means I can buy batteries at a shop or garage if needs be. 
• I will have a few rear lights running throughout the event. I like to have a rear light on even during the day. 
• I will navigate using the supplied route card (going old school) instead of using my Garmin, so I will need to fashion a route card holder for my bars. I will load the route on my Garmin and have it on the bike but more to record than navigate. I have not used my Garmin 800 much and want to get more used to it before relying on it.
• I will have my top tube bag with a phone and nibbles and I’m going to buy a lightweight Alpkit dry bag for behind my seat. I think a front handlebar bag as well as a saddle bag is overkill for a 300, but we’ll see.

Kit to carry

• 2 bottles
• X3 spare tubes and a repair kit
• Multi tool
• Spare chain links
• Chain oil
• Chamois cream
• Phone
• Portable Battery charger and lead
• Spare base layer
• Gilet
• Garmin 800
• Skull cap
• Spare food (mainly savoury) but not much. 

Once I get the route card sent through I can think about planning out eating and drinking to coincide with the controls but I know that I can fairly comfortably keep the food going in, even when on the move. I’m going to try to keep kit down to a minimum but it will be weather dependent and if the ‘ Beast from the east: vol. 3’ does materialise then I won’t hesitate to take plenty of spare clothing. 

Suddenly excited

I’m excited again as I have just entered my first Audax ride in two weeks’ time. It’s one of the events organised by the Kingston Wheelers and at 300km, it’s long, but doable. I hope it’s the complete antithesis of the ride I was on today. Don’t get me wrong, I had a lovely time with five of my club mates on a Sunday club run and after doing 20 miles on my own we covered another forty odd miles. The roads were chokka with other riders and while this is great for the sport and all that, there’s an awful lot of  willy waving going on with herds of young MAMILS gunning it around. Part of it is pure jealously on my part as they’ve all got 15 years on me and are probably faster. The faster they go, the slower I want to go and I do sometimes long for the days pre- 2012, when I could ride for 4 hours and barely see another rider on the road.

 Hence, the Audax. It’s going to be a long way and my longest ride on my road bike. I guess I’m looking at somewhere between 10 and 12 hours in the saddle depending on stops and I’ve started to research what kit I might need to carry and how I can carry it. My main concern is navigation, or rather, how to navigate. A map is best and fairly foolproof, but where to put it? Do I need a bar bag in with a map pocket so I can read on the hoof? Frame bag and saddle bag? Probably overkill for a 300km ride. Lights; will I need better lights if I get caught in the dark? Do I need a method of charging lights, Garmin, phone etc? If so, how? I think the first thing to do is make a list of what I will actually need to take and work back from there. Any excuse to buy some new kit.

Spring post

I’m in a state of flux.  I want to time trial and get faster but a big part of me can’t be bothered to do the work. I’m still using Trainerroad but I have stopped following a plan and instead picking my own sessions. This means I’m not beating myself up if I miss a session and I can fit in a turbo when I have the time. I’ve tried to do a VO2 max session and a couple of sweet spot sessions which are less intense but seem to give my ageing body a good work out.

My Argon TT bike is in bits in the shed.  A whole winter of gurning and sweating all over it and the many ‘miles’ it’s done on it has taken its toll.  I’ve got to the point where I cannot see me generating a lot more power, so I’m going to focus much more on aerodynamics and looking at my position. I have bought a new pair of bars with a view to tidying up the front end and reducing my overall cross section.

I’m sort of looking forward to the time trialling season but it’s not absolutely lit a fire underneath me. I think, partly, because I’ve probably got to a point where I’m not actually going to get much faster. Maybe on a really fast day on a fast course I might take some time off here or there, but so what? It doesn’t actually matter and I’ve probably reached a point where I’m going to have to train a lot harder to see any significant improvement, and I just know that I’m not going to be able to do that without running myself into the ground.

First TT of the season

Last Sunday was the first chance for me to see how the winter training has gone. I went into it feeling pretty upbeat as I had  recently pushed out a new ftp highest value on TrainerRoad, and I had also dropped 4kgs. The event was the Kingston Wheelers’ Sporting 14. A two lap event that took in the Hungry Hill road just outside Ripley. It’s a steady, long drag rather than a hill and a felt that I should be able to power myself up and over it fairly well and with Simon starting 2 minutes behind me I thought that I should be able to keep him at bay fairly easily. Factoring in the last time I did this event a couple of years ago and the improvements that I have made since then, I thought a long 35 should be manageable.

I didn’t work out that way. I ended up riding 37:57, a long way from what I thought I would do. I can’t really explain it. I did have some mechanical issues with my shifting not working properly, but other than that I was just a lot slower than I should have been. Simon is probably a good 7-8 kgs lighter than me so I would have expected him to take some time out of me up the climbs, but when he overtook me halfway through the second lap, he kept pulling away from me on the downhills too. I just wasn’t generating the power tha5bi had been in training and it was very frustrating. Oh well, it’s only a hobby and it’s a very long season, so plenty of time to get my legs fired up again.

In other news, Mrs Wheezy and I have joined a gym. While I have been regularly bashing out 8-10 hours a week, Mrs Wheezy has been holding down a career and doing the vast majority of the childcare while I have been out riding my bike with my mates. We thought it was time that she had the opportunity for some health and fitness stuff and as our children are older and can look after themselves for a few hours,  joining a gym and doing a few things together seemed like a good idea.  So far, it’s been great. A 25m pool that’s usually deserted and has a lot less chlorine than other pools; watt bikes for me to do some interval sessions on, and some very funky treadmills, which hopefully will mean I can get back into some gentle running. Mrs Wheezy loves the pool and the cross trainers  so it mean we can do a few bits together, which is a bonus. It almost means that I’m a triathlete again.

Winter; do one.

The lurgy’s hit hard, after I did a 60 miler at the weekend. Two days off work feeling sorry for myself but it’s the first time I have beenproperly ill in a long while. The said 60 miles was good fun, low speed, low stress on a Phoenix Sunday club run. I had a couple of friends come out to join us and one has even ended up joining the club as a result.  It never ceases to amaze me, the shear number of cyclists out on the road every weekend. Most look like bunches of mates but with quite a few clubs thrown in the mix too. There’s the whole debate about waving when you see other cyclists. Quite a few don’t, and it’s cool when others do. I am an ardent waver, it just seems a good thing to do, minimal effort and a shared camaraderie. I’d like to think that I would never be ‘too pro to wave.’

I have to say I’m done with Winter.  I don’t mind being cold but the constant low cloud, drizzle or heavy down pours are starting to become a bit of a bore. I can’t wait for some warmer weather and the chance to get rid of snoods, leggings and winter tops. I dream of Majorca and Sa Calobra,  it it’s going to be a while before I see them again.

Pleasantly surprised 2

So Simon and I did the 4th cat. racing training, and despite the absolutely awful weather (2 degrees above zero and persistent rain) it was really useful. It was run by Paul of PB Coaching. He’s a pretty experienced 2nd Cat rider, mainly on the continent. We had a rectangular loop set out on the South of England Showground at Ardingly, which was only a 40 minute drive away. The loop had quite a few hazards; potholes, narrowing of the track, gravel etc although Paul and his assistant Tim had swept the course before. That said, it gave a more realistic feel to what we might encounter on the road rather than it being a completely sterile track with no real hazards.  There were 40 of us, most from clubs but also quite a few BC members. A small handful of the riders had already done some racing but most had not and there were about 10 ladies, which was really good to see.  

We started with a quick briefing, mainly focussing on cornering; correct weight distribution, vision, braking technique etc.  With the weather so bad (it was only just above freezing and incessant, light rain) these points were particularly important and hammered home. 

So out on the bikes for the first time we just orbited the track on our own,  getting used to the hazards and corners. Paul told us we all had to stay in the small chainring to get our legs spinning quickly and to avoid people getting carried away in the first 10 minutes. After that, it was a succession of drills to get us used to riding in larger and larger groups. Basically, the order was as follows;

Ride in pairs, focussing on good vision and awareness through the bends.

As above, but in fours, keeping within 1 meter of the wheel in front. (Closer if confident).

Ride laps with your hand in your partners shoulder, they had there hands on their head, then swap on the next straight.

This next drill was the one that was really good fun and really got you thinking about your positioning but the main focus was on communication, both verbally and by a gentle touch on the back or arm.  We lined up in 10 rows of 4, and the four riders at the back had to come through the three channels and make their way to the front.  It started off quite easily but as you can imagine, after a few minutes it got quite chaotic! It was all about calling your position and letting the rider in front knowing where you were and what your intentions were. I have to say that I really enjoyed it.

after a break to warm up and another quick briefing, we were back out, but this time we were working in groups of 8. We self seeded so there was a faster group going down to a slower group (that said, none of the activities we did were carried out at speed. Tim was always at the front controlling the pace and it was very gentle. The focus for the whole day was safety and enjoyment). This time we learnt about pacelines and chaingang riding and focused on that for half an hour. 

We had a final talk session from Paul in the clubhouse which focussed a little more on race specific tactics and some basic training principles.

Although a fairly experienced rider, probably like a lot of us I like to ride with my mates who I know and importantly, I know how they ride. I have been sat behind Simon for so long, I can often pre-empt what he’s going to do before he does it. As a result, thankfully, we’ve never had a crash. It’s a very different kettle of fish when you are riding with people that you don’t know and I think the big takeaway from this course was that if we are all basically riding the same way with really good communication than our safety is going to be much greater. I went from being very sceptical about the riders around me (and I’m sure they felt the same about me) to trusting them within a very short space of time. How often can we say that about the people we sometimes end up riding with or encountering on the road?

My ego's writing cheques.......

my body can't cash.

Possibly the greatest line from Top Gun, and very pertinent to this post. Last post I was crowing about my very healthy increase to 263 watts from my last ftp test; a personal best. This has proved to be a false positive. I did a couple of TrainerRoad sessions and it was impossible for me to attain the numbers needed in each set. I would get a couple of reps in and my legs would be absolutely shot, with no way back to complete each session. When I took the test I had to use a higher than normal gear as the other gears were slipping so I was working on a much lower cadence. Somehow, this has given me a false result and I have had to suffer the ignominy of lowering my ftp. The good news is though, not by much; down to 256 watts and this has made all the difference.

So on Saturday, I'm trying something new.  I'm heading off to Ardingly to do a 4th category training session so that I can take part in the Surrey League Road Racing events.  To be honest, I'm actually pretty nervous. I have managed to get to 47 years of age without breaking any bones (despite coming off a motorbike (twice) and falling out the sky in a hang glider) I have therefore led a fairly charmed life. However, it seems that putting 30 or so MAMILS in very close proximity to each other, all thinking they might be the next Cav, could well end up in shattered carbon, aluminium and bones. Because of this, the Surrey League, very wisely, introduced compulsory training, which all riders have to attend. It basically ensures that all riders understand basic group riding skills so that they can be as safe as possible and it also covers racing techniques. My hope is that even if I don't race it will improve my personal skills when Group riding. Simon and I are riding down, doing the session then riding back. It could be a very long day in the saddle.

Pleasantly surprised

Despite the January and back to work blues, this is usually an exciting time of the year as I'm formulating the racing season to come and starting to get into some more meaty training.  I have some very good news. Yesterday I did another ftp test after completing the latest Trainerroad sweet spot base training block.  My last test was a little disappointing with a very modest 4 watt increase, and it was partly due to this that I decided to complete two base blocks.  I really went for it and I was a blubbering mess at the end. So my ftp result was 263 watts; a new power pb and some 30+ watts more than this time last year. This is a significant improvement and I'm thrilled that I have this power base to work from. That said, I also weighed myself on January 1st and that's an all time high too. 77kgs, which is the heaviest I have been in a very long time. So the plan is to get this down to 70kg by June and that should see my power/weight ratio get within striking reach of the magical 4w/kg.

I've started entering a few events, most notably the Gill Jessop Sporting 14 time trial organised by the Kingston Wheelers. It's in February so it's always a cold one but it's a good, no nonsense season opener, with excellent cake. (Although that's currently banned from my diet). I have also entered the National 12 hour TT on the same course as my failed 12 hour last year. The aim here is to hit 240 miles minimum and if Simon and Dale enter, which they probably will, and the day is a good one, I am sure we will have a crack at the Phoenix 12hr team record.

However, for the next month it's all about the turbo, with a long ride at the weekend.  I've got an ftp value to improve on.

Next year

As I write, I am 8 miles from having ridden 6000 miles this year; by some distance the most I have ever ridden. To the purists, the fact that a big chunk of this has been done on the turbo may be a problem, but I'm pretty chuffed with having done this. I just need to tick off those 8 miles, or a few more within the next six days.  Also as I write, I have a streaming head cold, which is my first for quite a while. Just in time for Christmas; magic! So maybe a bit more miles next year would be good. 7000 miles would mean 135 miles per week. Which just means one slightly extended commute each week. I reckon I can do that.

Next season is starting to take a bit of shape.  My aim is to mix it up a little bit more. The Kingston Wheelers Audax series will give me some long distance events to focus on as a practice for qualifying for Paris-Brest-Paris in 2019, but I'm going to have a little dabble with some closed circuit road racing.  To be honest, I feel like I will be far too long in the tooth for it but there are some training days next month which I have booked up for which are compulsory for novices and 4th cat. riders to race in the local cycle league. If nothing else, it will give me some VO2 max workouts which will be useful sessions for the shorter time trials. I am either going to really enjoy it or really hate it. We shall see.  The other target that would be awesome is a sub 4 hour 100. I'm not sure that I've got it in me but maybe on a good course on a good day I might be able to get close.

Kingston Phoenix stuff has kept me very busy lately. Trying to ensure that we have a club run out every Sunday has been hard work. I have always been used to meeting Simon and getting a ride done by 10am, but the needs of the club has meant a later start.  It's been good to ride in a group and we are putting together a great little training group, which we hope will help to encourage new riders and develop the club.  That said, I do miss the solitude of riding sometimes, just being on my own or with one or two close friends, chewing the cudd, talking arse and taking in the scenery.


I'm also promoting my first Open time trial at the end of the season which is quite a large responsibility as we are using it to raise money for charity in light of the deaths of three of my club mates. I want to make sure that I do it right.

Winter.

I'm trying to get some serious turbo action at the moment. I spent a bit of time looking back at my TrainerRoad history and the obvious thing is that if I maintain 250/300 TSS consistently, then my ftp takes a nice lurch upwards. With the weather being cold and icy it's making it easier to focus on my turbo work.  I want to try to get my ftp up and over 260 watts by the time we get to May, as that should set me up for some good performances. The Kingston Wheelers have their Audax series which will be my aerobic events to focus on next season. At the moment, it's turbo and coffee drinking at the weekend.

I've also treated my self to a Garmin 800 to help me plan and discover some new routes in the Surrey Hills and beyond. Looking forward to it.

A bit of Ballbuster

I had entered the Human Race Ballbuster a few months ago and almost immediately got injured. I was only going to ride out and spectate but I ended up being drafted into one of the Epsom Tri Club teams as their bike rider. We had Phil running the first leg, who had competed in Kona just the month before and Gary running the glory leg; a pretty decent runner. I had the Van Nic with full mudguards and winter gear on, so not exactly in race mode.

It was actually quite a lot of fun as most competitors were doing the full event so were saving themselves on the bike and was able to go past quite a few. I didn't really hammer it but kept a pretty good tempo throughout and was only overtaken by 2 other relay teams. We ended up as 7th overall with a combined time of 3:07. Most importantly, I got one of the infamous Ballbuster hoodies.

Gary, Kona Phil, yours truly.

I've finished my first TrainerRoad block and just about to start to repeat it as I am planning to get a bigger base for next year. My weeks have been bulked out with a couple of rides of 20 miles on the way home, which are just steady recovery rides. I haven't started the really hurty stuff yet. That's next month.

Big week

The last month has just been about establishing a regular routine again with my training, which has been 2 or 3 Trainerroad sessions in the week with a long ride at the weekend. Last week I was on half term break so I was able to get a pretty big week in, with 250 miles ridden, including a long 90 miles on the first Monday, taking in some new lanes up and over the North Downs. I had not realised just how steep a few of these climbs would be. I based my ride around the Battle of Britain, taking in a Hurricane crash site, the White Hart Pub where Biggin Hill pilots would have a few beers in the evening, followed by skirting around the old aerodromes at Biggin Hill and Kenley. It was a slow, relaxed ride and I was out most of the day before it started to rain in the last hour.

Crash site and memorial of Sgt. Fenemore's Hurricane in South Godstone

Memorial at Kenley Aerodrome

RAF graves in St Luke's Church, Whyteleafe

Next week is the Ballbuster duathlon. A classic event in the multisport calendar that I have never done. I'm going to register and start the run but I have absolutely no idea if my foot is going to last and it might be a very early dnf for me. If nothing else, I will get a new hoodie out of it.

Back on the horse

The last few weeks have just been about getting back on the titanium horse.  Lots of short commuting, doing my best to avoid the numptys driving while on their phones, with the odd longer 20 mile ride home as a special treat on a Friday night. Also getting back into regular Trainerroad sessions and I have gone back to the Sweetspot base plan, but this time I am doing the low volume plan.  This means three interval sessions per week but I will bulk that out with a longer weekend ride and the longer commutes already mentioned for the recovery and endurance rides.

I am meant to be doing the Ballbuster next month, but this is looking very doubtful. My left foot is still very achy at times, despite stretching and manipulation. I think another 2-3 weeks off and then I might give a gentle run a go. In the meantime: bike!