Hi everyone
The riding at the weekends has been going well, weather has been great, warm and sunny. Built up nicely to the 100 mile "Chiltern Dipper" on 17th April. Lovely day, started steadily which turned out to be sensible as there were 17 climbs about half of which were significant with inclines as much as 20% in places. (1 in 5 in old money). Long distances are not my thing really so welcomed the company of a (quick) lady rider who I caught with 30 miles to go. The route was poorly signed and i had been off route twice (as had many others) which we were less than impressed with. With 15m to go we were directed down a single track road with more craters in it than the moon and gravel down the centre and i had a small "off" when the front wheel went from under me, sliding in gravel,on a corner. Grazed arm and a bit bloody, got breath back and carried on. Finished in 6hrs 38m - average of 15 mph. Got patched up by St John's Ambulance - no probs.
Then I learn't a big lesson !! Given my past as a runner and my knowledge i should have known better. Although I had a recovery drink I did not warm down and we went for a curry that evening (not the best recovery food). Did I suffer the next day !! Tired, lethargic and aching legs. Can't afford this to happen in Pyrenees so discussed with Gary. Concluded that I am still not eating or drinking enough on the ride and I must warm down and eat a high carb with decent protein meal afterwards.
Doing another, even tougher 100 miler this weekend and will be taking 3 litres of Viper carb/protein/electrolyte drink, 6 Mule Energy Bars, A Peanut Butter sandwich and some chocolate. This is more than double what i had on the last ride so hope this will help me recover better.
The camera on the bike (or helmet) is working fine but it is a bit of a pain as the battery runs out after about an hour and the microphone has to be in a windsheild (which i have made out of some foam) and then put under my jersey. So far i have not got any decent results but think I've got the set up sorted and will try and get a decent file for Amy and Steve to edit and put up on Utube.
Signing off for now
Chris
Friday, May 6, 2011
More training and completing my first 100 mile ride
Sorry for delay in getting this next instalment done, been having problems getting onto the blog site.
Since last blog the "training" has changed a bit. In the gym with my personal trainer, Gary he has introduced some evil "oxygen debt" sessions to complement the heavy leg exercise sessions. The idea is that by pushing the body into oxygen debt you increase your aerobic threshold and tolerance of lactate build up due to oxygen debt. It's tough cos it hurts !! and you have to focus to go through pain barriers. Pain now should translate into less in the Pyrenees. If you want to have a go at what I am putting my poor body through this is a 1.5 hr "oxygen debt" session :
Concept 2 Rowing machine on resistance level 5
1000m Warm Up - about 4.30
1000m in 3.42, rest 3.30, 1000m in 3.40, rest 3.30, 1000m in 3.38
Then lie on floor groaning and gasping for breath !! yes it is that tough. The first one is hard but controlled, the second one gets tougher - muscles are begining to want more oxygen than your lungs/blood can supply. The 3rd one is all about going for it and digging deep. After the first 500m the legs and shoulders are in oxygen debt and aching, At 1000m you don't think you can keep this up but you make it to 500m on target and then its all in the mind - concentration, controlling the breathing, maintaining technique and just plain hurt !! I did 3.41.9, 3.40.0 and 3.38.1. When you stop your lungs explode and I just collapse on floor for a few minutes. Gary says " not bad for a warm up" !! now for some intervals on the multi gym (Life Fitness 2000). Concentrating on shoulders and chest (still recovering from the row) we did heavy then light reps of Chest press, lateral pull downs and seated rows. Strangely, I will be going back - I think there is something wrong with the wiring in my head !!
Definitely noticing the difference on the rides. Invited to go out with a cycling club on their Saturday ride whilst in Birmingham. Turned up and clocked the bikes, they were serious pieces of racing kit, some costing upward of £3000 !! This was clearly the "elite group" This was going to be quick and i thought I would be out of my depth. Had to keep up though as i had no idea of the route or where I was !! Set off and straight away they were on it. Glanced at my speedo to see 27mph !! When riding in a bunch you get a huge tow but you have to stay glued (about a foot away) to the wheel of the guy in front. Stayed with them until it sped up with 5 miles to go and i lost the wheel . Still well pleased as I did 48miles at an average of 21 mph, much quicker than i have ever done.
Let you know how the 100mile Big Dipper ride goes
Bye for now
Chris
Since last blog the "training" has changed a bit. In the gym with my personal trainer, Gary he has introduced some evil "oxygen debt" sessions to complement the heavy leg exercise sessions. The idea is that by pushing the body into oxygen debt you increase your aerobic threshold and tolerance of lactate build up due to oxygen debt. It's tough cos it hurts !! and you have to focus to go through pain barriers. Pain now should translate into less in the Pyrenees. If you want to have a go at what I am putting my poor body through this is a 1.5 hr "oxygen debt" session :
Concept 2 Rowing machine on resistance level 5
1000m Warm Up - about 4.30
1000m in 3.42, rest 3.30, 1000m in 3.40, rest 3.30, 1000m in 3.38
Then lie on floor groaning and gasping for breath !! yes it is that tough. The first one is hard but controlled, the second one gets tougher - muscles are begining to want more oxygen than your lungs/blood can supply. The 3rd one is all about going for it and digging deep. After the first 500m the legs and shoulders are in oxygen debt and aching, At 1000m you don't think you can keep this up but you make it to 500m on target and then its all in the mind - concentration, controlling the breathing, maintaining technique and just plain hurt !! I did 3.41.9, 3.40.0 and 3.38.1. When you stop your lungs explode and I just collapse on floor for a few minutes. Gary says " not bad for a warm up" !! now for some intervals on the multi gym (Life Fitness 2000). Concentrating on shoulders and chest (still recovering from the row) we did heavy then light reps of Chest press, lateral pull downs and seated rows. Strangely, I will be going back - I think there is something wrong with the wiring in my head !!
Definitely noticing the difference on the rides. Invited to go out with a cycling club on their Saturday ride whilst in Birmingham. Turned up and clocked the bikes, they were serious pieces of racing kit, some costing upward of £3000 !! This was clearly the "elite group" This was going to be quick and i thought I would be out of my depth. Had to keep up though as i had no idea of the route or where I was !! Set off and straight away they were on it. Glanced at my speedo to see 27mph !! When riding in a bunch you get a huge tow but you have to stay glued (about a foot away) to the wheel of the guy in front. Stayed with them until it sped up with 5 miles to go and i lost the wheel . Still well pleased as I did 48miles at an average of 21 mph, much quicker than i have ever done.
Let you know how the 100mile Big Dipper ride goes
Bye for now
Chris
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