My blogging continues at http://kwstagiaire.blogspot.com/
Enjoy
Ash
Friday, 29 July 2011
Monday, 25 July 2011
Moving on
I am pleased to have completed my challenge. But things all move on..... So what's the next challenge?
Nothing is set in stone for the next challenge as there is clearly some training to do as my reide during the Etape proved. However 2 events are bubling away in the back of my mind.
First is the Gran Fondo Milan San Remo: http://www.milano-sanremo.org/en/
The Milan San Remo one day bike race is known as La Classicissima and at 290 Km is the longest one day event in the pro calander. The route takes the riders through Lombardia, Piedmont and Liguria then finally facing the famous slopes of the Turchino, the Cipressa and the Poggio. This is a tough race for the pros and for amateurs (especially like me) it will be a complete ball buster.
Second is the Marmotte Sportive: http://www.sportcommunication.info/web2010/index.php?langue=2
Essentialy this event is the same as that which I have just completed, with a few 'minor' differences. An extra 10km - so 170km in total, an extra mountain and an extra 1500 metres of climbing.
Will I do any of them, one of them or both of them? I suppose it will all depend on timing, funding, training and motivation nearer the time!
Nothing is set in stone for the next challenge as there is clearly some training to do as my reide during the Etape proved. However 2 events are bubling away in the back of my mind.
First is the Gran Fondo Milan San Remo: http://www.milano-sanremo.org/en/
The Milan San Remo one day bike race is known as La Classicissima and at 290 Km is the longest one day event in the pro calander. The route takes the riders through Lombardia, Piedmont and Liguria then finally facing the famous slopes of the Turchino, the Cipressa and the Poggio. This is a tough race for the pros and for amateurs (especially like me) it will be a complete ball buster.
Second is the Marmotte Sportive: http://www.sportcommunication.info/web2010/index.php?langue=2
Essentialy this event is the same as that which I have just completed, with a few 'minor' differences. An extra 10km - so 170km in total, an extra mountain and an extra 1500 metres of climbing.
Will I do any of them, one of them or both of them? I suppose it will all depend on timing, funding, training and motivation nearer the time!
Tuesday, 12 July 2011
The Etape Act 1 - Modane to Alpe d'Huez
11 July 2011 -
The bike in Modane ready for the off.
The rider cheery and as ready as I was going to be.
note the arm warmers, it was a bit chilly at 6.30 but the weather was looking promising.
Our drop off point was actually a few kilometres from the start area just outside Modane as the town was shut to all traffic, with the exception of officials, cyclists and pedestrians.
The start is an organised chaos for want of a better description. Approximately 10,000 riders are penned in according to their start numbers. Start numbers are based on previous event experience, with the aim of placing more experienced riders to the front where they will not be held up and less experienced riders to the rear where they can be easily picked up by the broom wagon at elimination zones. For first timers like myself a seemingly random approach as novices seemed liberally scattered throughout the peleton.
The start was then divided into 12 pens and we were set off at 5 minute intervals between 7 and 8 am. Or in reality between 7.15 and 8.30 the fact that the time difference wasn't going to have an effect on the original planned pace of the broom wagon was met with a Gallic shrug of the shoulders.
The pen is a daunting place for a newbie but is a good opportunity to chat with fellow riders from all over, chatting to other like minded souls was a great way to calm the nerves as I worked my way through the gaps to the front of pen 12. As the Pens were opened and riders set off there were more people to talk to and more bike sized spaces to occupy.
 |
| Kit laid out ready to go |
The day started with a 3.30am alarm, breakfast and a 40 minute coach trip to the start village in Modane.
The bike in Modane ready for the off.The rider cheery and as ready as I was going to be.
note the arm warmers, it was a bit chilly at 6.30 but the weather was looking promising.
Our drop off point was actually a few kilometres from the start area just outside Modane as the town was shut to all traffic, with the exception of officials, cyclists and pedestrians.
The start is an organised chaos for want of a better description. Approximately 10,000 riders are penned in according to their start numbers. Start numbers are based on previous event experience, with the aim of placing more experienced riders to the front where they will not be held up and less experienced riders to the rear where they can be easily picked up by the broom wagon at elimination zones. For first timers like myself a seemingly random approach as novices seemed liberally scattered throughout the peleton.
The start was then divided into 12 pens and we were set off at 5 minute intervals between 7 and 8 am. Or in reality between 7.15 and 8.30 the fact that the time difference wasn't going to have an effect on the original planned pace of the broom wagon was met with a Gallic shrug of the shoulders.
The pen is a daunting place for a newbie but is a good opportunity to chat with fellow riders from all over, chatting to other like minded souls was a great way to calm the nerves as I worked my way through the gaps to the front of pen 12. As the Pens were opened and riders set off there were more people to talk to and more bike sized spaces to occupy.
Finally things got moving and I rolled over the start line at 8.08 am.
The first 14 or so kilometres were fast downhill before a sharp left turn onto the Col du Telegraphe. This was a tight corner and one is suddenly faced with a rising road as they begin the ascent, it is for this reason that the start was staggered so that there would not be a massive log jam at the 'start'. I was more aware than others of the speed we approached the ascent and had already dropped into an easier gear before the left hander and was faced with a wobbling mass of riders caught out in a gear too big to push and clunking to find something easier.
Alas my enthusiasm got the better of me and I carried my momentum up the first 5km with slight regard for my pace notes. My breathing became more erratic and my mind raced with thoughts of 'what the hell am I doing? and whose stupid idea was this?' It was in these mili seconds of panic that I reminded myself that a lot of time, effort and others' support got me here and the only aim was to cross the finish line. I wound myself back in, dropped my pace to the planned 7 kph for the section. It was at this point that I noticed the camera was out of juice, (sorry folks no Telagraphe footage.) Lungs cleared breathing back to normal and the legs spinning again I was able to maintain a 10kph average and reach the summit in just over an hour.
Atop of the Telegraph was a water station but we were told that the La Fuga ( the organisation through which I took part) feed station would be just past Valloire so I rode on. Something I didn't do again, as I came off that first descent the rise in temperature since the start took effect and I had quickly emptied my bottles. It was heaven sent to see 'LF 850m' chalked on the road. I topped up my bottles, added a few more energy gels to my pockets and changed the camera battery before heading on to tackle the Galibier.
The Galibier starts as a steady rise away from Valloire, so steady in fact that I kept telling myself to keep going as a few metres ahead they were clearly riding a flatter section..... They clearly weren't! The road then turns a bend with a refreshing breeze of wind and then the road ramps up to 8% I knuckled down until the 44th kilometre when the first cram jumped up and bit me! I walked it out for a hundred meters or so, swearing at myself for overlooking the water stop.
Back on the bike I kept moving, enjoying the scenery and picking out land marks in the near distance on a promise that I would give myself a little rest, a promise I didn't keep unless I felt cramp creeping up again.
It was good to see all the early bird fans parked up alongside the road with their happy cries of 'Courage, allez allez' After two and a quarter hours and my first close sighting of snow I summit came into view. I also passed the first batch of official photographers and put on my best this is easy face.
At the top of the Galibier there was a brief pause to put on my wind proof jacket, whilst it was a balmy 17 degrees or so the descent was going to be drafty and therefore potentially cold. I headed carefully into the descent looking around me for other riders whilst choosing the line and applying the breaks where gently and generously. In total the 30k descent took one hour less than my ascent of the Galibier, a truly enjoyable ride on fresh tarmac, just rewards for the effort of climbing.
The descent ended in Borg d'Oisans and the base of the Alpe, also the site of the last La Fuga feed station, more water and food and off I went. The Alpe was a punisher and with the opening few kilometres offering average gradients of 10% and 11% I soon succumbed to bribing myself to stay on the bike as long as possible. by the third hairpin the thermometer was registering temperatures in the mid 30's and I started walking a few parts and re mounting when the gradient lessoned on the bends.
 |
| Lovely scenory, a shame the cramping wasn't so lovely. |
The Alpe took me two and a half hours and when the finish came into view I gave it everything I had left and sprinted at a (for me now) leg shattering 6kph.
My grand finish time of 8hrs 4min is not the point I made it to the finish before the broom wagon and had thoroughly enjoyable time doing it.
Thanks again to everyone for the support, please copy the following link into your web browsers to see the route and the stats as I struggled through.
http://app.strava.com/rides/925438
Stage 19 will be ridden by the Tour on Friday 22nd July.
Friday, 1 July 2011
I have a number !
I received my number earlier this week! Hoorah I am nuber 9598
Cycling weekly carried a little column on the forthcoming Etape stating that there are 6,000 entrants (not sure how the numvering works in that case) and 2,400 Brits on the ride, so there should be plenty of people to talk to or gasp for breath at.
It is now my last week before fying out to Turin. The bike is as I type in the clamps of the Sigma Sport Workshop getting its pre Etape Service. A couple of minor replacements and even an ugrade, giving me an extra 3 gears on the hills.
This weekend will comprise a gentle spin to keep the legs in trim and a prctice at packing my bag making sure I have all my kit I'll need and hopefull some that I won't. The wet weather gear that is.
I will be returning my bike to Sigma tomorrow after my ride and perhaps a wash so that it all ready to be taken over to France next weekend.
Cycling weekly carried a little column on the forthcoming Etape stating that there are 6,000 entrants (not sure how the numvering works in that case) and 2,400 Brits on the ride, so there should be plenty of people to talk to or gasp for breath at.
It is now my last week before fying out to Turin. The bike is as I type in the clamps of the Sigma Sport Workshop getting its pre Etape Service. A couple of minor replacements and even an ugrade, giving me an extra 3 gears on the hills.
This weekend will comprise a gentle spin to keep the legs in trim and a prctice at packing my bag making sure I have all my kit I'll need and hopefull some that I won't. The wet weather gear that is.
I will be returning my bike to Sigma tomorrow after my ride and perhaps a wash so that it all ready to be taken over to France next weekend.
Monday, 20 June 2011
3 Weeks to Go!
Scary, stuff now with only 3 weeks to go until the Etape and I turn the pedals ‘in anger’!
It has come around quite quickly once the weather got better and I have spent more time outside on the bike. I feel more confident about my ability on the bike and as such my chances of getting over the route. I have spoken with many of the Kingston Wheelers and others who have ridden an Etape and whilst a lot of the advice is conflicting two things remains throughout. 1. Expect the unexpected 2. Keep turning the pedals!
In pursuit of the first aim, I have created a short list of my essentials for the ride/trip to France.
- Nutrigrain bars (open before the start)
- gel's (Hmm Energy)
- Seat tube bag
- Contact lenses (essential to see where I’m going)
- Sun cream
- Talc
- Diaper cream (allows for a smooth ride, say no more!)
- Bike (essential in my opinion)
- KW shorts
- Alz top
- Black shorts
- Livestrong top
- Leg warmers (could be a bit nippy at 2,500m ish)
- Arm warmers (see above)
- Gloves
- Waterproof (it has been known to Snow/Hail/Sleet/Rain in July)
- Shoes (Up there with the bike in terms of essentialness)
- Helmet
- Socks
- Saddle bag
- Inner tubes x 3 (hopefully not to be used)
- Multi tool
- Oakley’s (protecting the eyes? Looking cool, reason depends on conditions)
- Pump (Hopefully not to be used)
- Camera (scenic shots, proof, evidence of mountain goats walking going faster than I can pedal.)
As for the second option I have plenty of miles in my legs and about 300 more to go before I depart.
Friday, 10 June 2011
Physiological Testing (Guinea Pig on a bike!)
Yesterday evening I bravely volunteered my body to science!
Through the Kingston Wheelers I got in touch with Colin Towey a srudent of Sports Physiology at St Mary's College who was looking for test subjects for his final year Thesis.
The benfits for me are that I get a free print out of my Lactate Threshold profile and my V02 Max figure.
Lactate Threshold is effectively the point at which my body is producing more lactic acid than it can clear. Your V02 Max is the amount of oxygen you consume in mililetres per kilo of body weight per minute when working at your maximum capacity (just before you blow up!)
Colin took an initial blood test from my ear, before I rode a warm up for 5 minutes. I then graduated to the test bike where I was hooked up to the computer via a heart rate monitor link and breathing apparatus.
The first test was blood lactate, I had to ride a 3 minute set at a consistant 90 rpm, then rest for 45seconds whilst another blood test was taken from my ear. I then rode another 3 minute set at a higher resistance but steady 90 rpm. At the start of each rest I had to state my perceived exertion level on a score of 1 -20. I completed 8 sets of this test before I was deemed cooked.
I followed this with another few minutes on the warm up bike just spinning the legs and clearing the lactate from my system before commencing the V02 Max test.
the V02 Max test took much the same route, although with the resistance increasing every minute until the I could not hold a consistant 90rpm.
Same again next week and then the results!!
Through the Kingston Wheelers I got in touch with Colin Towey a srudent of Sports Physiology at St Mary's College who was looking for test subjects for his final year Thesis.
The benfits for me are that I get a free print out of my Lactate Threshold profile and my V02 Max figure.
Lactate Threshold is effectively the point at which my body is producing more lactic acid than it can clear. Your V02 Max is the amount of oxygen you consume in mililetres per kilo of body weight per minute when working at your maximum capacity (just before you blow up!)
Colin took an initial blood test from my ear, before I rode a warm up for 5 minutes. I then graduated to the test bike where I was hooked up to the computer via a heart rate monitor link and breathing apparatus.
The first test was blood lactate, I had to ride a 3 minute set at a consistant 90 rpm, then rest for 45seconds whilst another blood test was taken from my ear. I then rode another 3 minute set at a higher resistance but steady 90 rpm. At the start of each rest I had to state my perceived exertion level on a score of 1 -20. I completed 8 sets of this test before I was deemed cooked.
I followed this with another few minutes on the warm up bike just spinning the legs and clearing the lactate from my system before commencing the V02 Max test.
the V02 Max test took much the same route, although with the resistance increasing every minute until the I could not hold a consistant 90rpm.
Same again next week and then the results!!
Tuesday, 31 May 2011
6 Weeks to go!!
Time flies when your having fun, so they say... Well the time has certainly flown for this challenge.
My stats to date are:
An average of 15.4 mph but there are still some miles to go!
so I have approximately 140 miles a week to go but I'm not planning to ride all the way up to the race date but give myself a little bit of a taper down to the event. So the next couple of weeks of regular commuting and I'll try and fit in another couple of 'mock Galibier's' on my turbo trainer in the shed.
http://alzbikechallenge.blogspot.com/2011/05/practice-makes-perfect.html
My stats to date are:
| Date | Distance | Time |
| October | 395.68 | 25.71 |
| November | 365.3 | 22.72 |
| December | 120.15 | 7.23 |
| January | 316.7 | 17.97 |
| February | 245.69 | 16.95 |
| March | 547.22 | 35.84 |
| April | 506.67 | 33.87 |
| May | 412.26 | 28.48 |
| Total | 2909.67 | 188.77 |
An average of 15.4 mph but there are still some miles to go!
so I have approximately 140 miles a week to go but I'm not planning to ride all the way up to the race date but give myself a little bit of a taper down to the event. So the next couple of weeks of regular commuting and I'll try and fit in another couple of 'mock Galibier's' on my turbo trainer in the shed.
http://alzbikechallenge.blogspot.com/2011/05/practice-makes-perfect.html
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