2012 was a great year for cycling (watching and riding). I got down to 75kg for the first time since my twenties and at last managed to break ‘the hour’ for 25 miles.
My winter training from Nov 2011 to Feb 2012 went better than ever, I had a lot of help and encouragement from @propulse regarding sessions which for most of this time consisted of 3-4 hours rides or a minimum of 90 mins on the turbo during the week keeping my heart rate below 140bpm. Along with watching what I was eating, cutting out carbs as much as possible, plenty of fruit, veg and protein.
For the first time I cut out all supplements such as recovery shakes and bars/gels while riding as I was working at a low intensity, all I used was HighFive ZERO tabs (Neutral) for electrolytes to stay well hydrated. I started to find I could ride further and further with no food and felt my body becoming more efficient and lighter. I lost 7kg during this phase of training and was feeling a lot better for it, especially on the hills!
In early February I started putting some intervals and tempo work in the mix but still including 3 days at 140ish. 1 day at threshold (170ish HR) 1 x 20min and another day of 2 x 15min. I also included a tempo ride at around 155HR. A lot of these rides were being done in the garage on the turbo trainer as the weather was shocking last Jan/Feb but those of you that know me will know I quite enjoy the rack once I get in the zone. These sessions continued through February, I also started to use CNP Pro Peptide and Pro Recover for extra protein and recovery.
Trainsharp
I had been chatting to Jon Sharples of Trainsharp on Twitter for quite a while and in March decided that I would pay him a visit to have a ramp test done and to maybe have my time trial position tweaked. We sat and chatted for a while and went through my goals, the main one being to go sub hour for 25 miles.
I warmed up on the SRM rig for about 20 minutes and then the test started. Jon got me to start at 100 watts (I think) and then increased the power every 15 seconds. I was told to indicate when I needed to ‘bail’ when I felt I could give no more. I went through 300 watts and didn’t feel as bad as I thought I would, then 350, 375, 400 was HURTING, 415, 430 and I felt I needed to bail. One last effort Jon shouted and I was done. My heart felt like it was going to come out my mouth, maximum heart rate, 192 and I hit 450 watts. I then cooled down for 15 minutes.
I have a lot of results from this test but I’m not going to talk about them here, as there are different ways of interpreting them and I leave the science stuff to Mr Sharples. I now had my training ‘Zones’
Next was my TT position. Jon’s first reaction was ‘you’re too low.’ I’d always though low was good! Bars went up and forward, followed by saddle up a bit and also forward. The position felt much more comfortable and more powerful. I also tried a Giro Selector lid which tucked into my new position much better than the Giro Advantage, plus it had a visor (trendy!). My first test would be the Farnham Road Club Saturday morning 10 on the 24th March on the H10/8
First Time Trial of 2012
My first 10 of the year and I’m normally happy with an early 25 minute ride, as had been the case for the last 4 years. I warmed up on the turbo as Jon had instructed me and went to the start. I told myself not to start too fast as usual, 3,2,1 and I was off. A minute in and guess what, I’d started too fast, I had the usual first TT of the year feeling, ‘why do I do this’ which probably shows that I don’t hurt myself enough in training.
I managed to get my heart rate a little more under control and started to feel good, the position was feeling good and defiantly more aero. I felt a lot more in control after that and crossed the line, pleased with how it had gone and thinking that must be a 24 something. The time keeper arrived and I’d done 23.35! Very happy as my PB in summer 2011 was 22.57 so only 38 seconds off in March, good times. I stayed in the early to mid 23 for the rest of March and April but my main aim was the 25 mile time trial.
Osymetric Chainrings
I’d spoken to Jon about these at my ramp test and was interested to see how I would get on with them. I was sent a 54 to try. Osymetrics feel very strange when you first try them, bit like a clown bike I guess after about 10 minutes using them though they don’t feel too much different although I found I push a slightly bigger gear with them. I tried them out at a few 10s at different cadences and seemed to get on with them.
The 25 mile TT
I’ve been time trialing for 5 seasons now and have got close over the years, 1.00.32, 1.00.17 1.00.13 and in 2011, 1.00.03! (was gutted that day).
My first attempt in 2012 was on the 8th May on the H25/8. Went through my normal warm up and headed to the start. Made my usual classic mistake of starting too fast, felt awful around the same place, just after the second turn but managed to pick it up again. I knew I was going to be close. Clocked 1.00.05, so close again, but this time felt confident that it could be done as I’d had a bad patch.
Second attempt was on the 26th May, again on the H25/8 an ‘open’ event. (I really wanted to go under for the first time on my clubs course and not travel to a ‘fast’ course just to do it). Conditions weren’t great with a headwind on the outward leg, I also tried spinning my legs a bit more, came close with 1.00.19
They was another 25 three days later on the same course, I’d planned on doing it as a hard training session as I wasn’t sure if I would be recovered enough from the ‘open’ 25. Got there early and was sorting my bike when a new face turned up also running Osymetric rings. Hi, I’m Doug he said, we did the usual bike chat when Doug mentioned that his coach wanted him to do a few time trials. I asked who coached him, Jon Sharples he replied. Doug Dewey I asked, yep. Jon had mentioned Doug when I went to see him saying how fast he was and improving all the time. I had seen pic’s of Doug with a Giant Trinity SL but the bike he was using was a tad older! In fact he commented that the bars looked like they fall off due on the amount of rust on the stem bolts. He was running a disc on the back but a normal wheel on the front with a winter tyre that looked like it had done 10,000+ miles! We chatted about the Osymetrics and Doug said he only used them for time trials and commented that you must slow your cadence down a bit from normal. After trying a higher cadence in the last 25 I thought I would take the advice and slow it down again.
After we had signed on I saw that Doug was starting 10 minutes behind me, conditions were good and I was thinking that he would do around a 50 minute ride, so if I could hold him off I would get close again. The training ride turned into a full on attempt!
I was running a Garmin Edge 500 now so it would be even sweeter if I went under tonight. 3,2,1 go! Started easier than normal, forgot to start the Garmin, d’oh! Garmin started and I really concentrated on tucking in and a slightly slower cadence than normal. I did the first 10 miles in 23.46 and feeling in control for a change. The part of the course where I usually really suffer felt controlled and confidence was growing. I made the final turn and had just over 5 miles to go, 3 miles to go and DOUG GOES PAST like I’m still!! I know it’s a good night and looking at my Garmin I’m going to do this although I know I started the Garmin late. Finished and SO PLEASED, I know I’ve done it; it’s just by how much.
59.25!! Smashed it (Strava data)
It’s the first time I’d done the last 10 (23.27) faster than the first (23.46) so I actually paced it right and felt in control too, a nice feeling (honest). Doug finished with 49.07 !! Rapid and a top bloke, was a pleasure to meet him.
Thanks to everyone on Twitter (you know who you are) that have followed my ups and downs over the last couple of years and tweeted advice and encouragement
A gift from Dave Wilson (GS Gazzetta) Thanks again mate
After that I went on Holiday and my racing season never really got going again although I did continue to enjoy riding my bike of course and picked up third in the 2up club champs with Steve Ludford (who had to drag me round a bit)! Cheers Steve
I didn’t really ride much in October, November and early Dec so I thought I’d have a crack at the Rapha Festive 500 to get my cycling mojo back… My Rapha Festive 500
Lee Boyman 