There is something romantic about running. I can't quite put my finger on what it is. Maybe it's the simplicity of being self propelled without the need for the volume of equipment needed to cycle (Bike, shoes, shorts etc) or swim (erm...a pool.)
Once you get into the rhythm of it there is a beauty to the way the world looks. the surrounding terrain becomes something to be covered, climbed or circumvented. Breathing becomes regular, almost metronomic as your feet spin and bounce you along the floor.
I've been reading a lot about breathing cycles. Some of you will be familiar with the way in which breathing cycles work in swimming. To avoid a training imbalance whilst doing front crawl I breath on the third stroke. This means I breath on a different side each time. Short deep breath, breath out for two strokes and in the other side.
With the way the body is constructed, the core (strength and stability) is more important than I ever imagined. Swimming appears to happen almost entirely from the core. When running the foot stabilises but the core holds the torso and head balanced. When you are fully exhaled the core is relaxed. I found that as I counted my breaths I always ended up completely exhaled as my left foot hit the floor. This is the less stable ankle that caused me all the trouble a year ago.Somehow I need to do what I have managed in swimming and get my exhalation on different sides.
Tuesday, 27 August 2013
Monday, 26 August 2013
Bank holiday weekend
So this weekend is the last of the summer. Last year we did Bike to Bestival, which was done in glorious weather, extending the summer. Not this year though.
I got a swim in on Saturday morning and I'm about to go out for an evening jog/run-walk thingy. It doesn't seem to have got in the way.
On Saturday evening Rob and Aline had a party at their new house. I was called 'funky' then rob wore a dead fox on his head. We then went to a late bar under one of the pubs in stokey. Ale, lager and white wine.
Sunday ruined. Thai food. Excellent Thai food.
Today we did the traditional bank holiday ritual of the blue box of death (ikea). We bought lots of yellow furniture.
A late buffet lunch at Neasdon temple followed. Really don't know how they managed to make food taste that good. Chilli paneer, dall, saag aloo, rice, pickled, samosa and some deep dried pea cakes. Mmm.
Saturday, 24 August 2013
First week of triathlon training
Since I last totted up the distances on the bike, I have added a little over 360km to my total from April. That's over 1,000km. When you look all a lot of enthusiastic cyclists though, they often rack up well in excess of 100km a week.
I had decided a few weeks ago that my next challenge would be a triathlon. I didn't know that much about them so I've been doing a spot of online research.
It didn't start that well as the day I had picked for my first run was also a day I'd agreed to go to the pub. I've re-jigged my schedule however and am back on track. Due to the injury I picked up this time last year running I am taking it very easy. I am running one, walking one ( minutes that is).
Yesterday I did my first 'brick' session. This involves doing one activity and then moving onto a short session on the next sequential activity. So I cycled both ways yesterday and after carrying my bike up the stairs I changed my shorts and set out for a gentle run.
It's bloody tiring is what it is. However if I am going to do this I need to do at least one session a week where I do this. During the winter I hope to do a 'gym triathlon' as part of my training.
All three sessions back to back. In a tri outfit. In a gym.
Thursday, 8 August 2013
What the future holds
I really regret not doing the ride London event at the weekend. I got it confused with another event going on this summer and decided not to do it. The idea of having to complete 100 miles in 9 hours or less would have seemed daunting as little as a few weeks ago, however after the Dun Run I am beginning to think it might be doable.The course is realtively flat with a couple of corkers by way of hills which should lead to relatively fast times.
The next event will be next year and I don;t have a spare weekend to travel to and complete one of the remaining sportives of the year.
So I've been looking into the idea of a triathlon as my next big challenge. Only a sprint distance, but I think the combination of a short run and swim being added to a cycling distance I can probably go flat out at might be a good training goal.
These are the distances for a sprint triathlon and the times I've already done them in
30 lengths - 30 min
20km bike - 1 hr
5 km run - 30min
Now when I say that the 30 lengths is in a pool with stops and turns and the run wasn't a race I reckon if I get my fitness up I can shave quite a bit off of that time. I know it doesn't work like that but I already know I can keep going on the bike, so what about other sports?
The last time I tried to run I eneded up with my leg in a cast and peroneal tendonitis. I intend to build up slowly this time.
Tuesday, 6 August 2013
Dun Run Part three
Riding through the dark for hour after hour is a peculiar sensation. At times you start to think that you should be in bed. A little drifting off takes place.
For about half an hour I thought I was silently following Dave, before realising that the pattern of lights was wrong. As I pulled up a little closer I realised that this bike had a set of panniers and not the Super C Audax bag David has been using of late.
Realising he couldn't be behind me I put my foot down and overtook the next twenty or so riders over the next couple of miles. I pulled up alongside him relieved not to have lost the only rider in our group to have completed this ride or knew where we were going.
"Where's Warren?" he said
"I'm right behind you"
Warren had been riding on my wheel when I took off and just thought I fancied going a bit quicker so had tagged along.
The strangest sight of the night could have been awarded to many (Many) things, but I think it has to go to a half hour traffic jam around some roadworks. We queued for ages to cross a makeshift pedestrian bridge over the roadworks only pausing to consider whether it was designed for 50 riders and bikes ata a time afterwards.
From here on in I made sure I could see either David or Warren's lights. They are always a bit quicker than me plus as I have no sense of direction I figured it's for the best.
We stopped at the official food stop to consume further nourishment. This was down a quiet residential road at a community centre. A couple of hundred riders eating quietly in the car park.
Once past the 100km point the night seemed to just rush by...
As the sun came up we hit a bank of fog, which decreased visibility to almost zero. Fog turned to light rain which made grip, baking and visibility (I had no glasses on) considerations.
We stopped by a lake, where locked toilets and the lack of bacon alternatives made us press on for a rumour of a tea stop half an hour further on. An hour later (or maybe half an hour for Froome) we came across a house selling veggie or meat sausages in a bun and tea. I could've wept.
We stopped
By now it was morning and riders coming back the the other way started to become more common. Our estimated finish time was getting progressively later.
People were now out on the streets to cheer us along in their quietest 7 O'clock in the morning voices. The miles ticked by and we finally saw signs to Dunwich about 20 miles further on. I can't say I wasn't relieved.
We tagged along with a guy on a fixie who had lost his friends for a bit before losong him on a hill. The miles flew by in the fog and damp.
We arrived in Dunwich at 09:27 a whole 13:10:57 after we set off . Admittedly we spent a lot more time off of the bikes than I expected to and there was a wind but that was an extraordinarily large amount of time to take to do the distance.
Warren headed straight back on the bus, whilst David and I partook of breakfast in the peculiar little cafe on the beach. All thoughts of a swim and a change of clothes were out of the window.
Claire and her friends who'd been at Lattitude dropped in for a post-breakfast pint before we got the coach home.
All credit to Southwark Cyclists. There was a lorry space and a coach space for me and I got back to London (having to eat my emergency falafel en-route) without much in the way of a hitch at all.
"Will I do it again?"
Yes I think I will, but for now there was still the ride home
For about half an hour I thought I was silently following Dave, before realising that the pattern of lights was wrong. As I pulled up a little closer I realised that this bike had a set of panniers and not the Super C Audax bag David has been using of late.
Realising he couldn't be behind me I put my foot down and overtook the next twenty or so riders over the next couple of miles. I pulled up alongside him relieved not to have lost the only rider in our group to have completed this ride or knew where we were going.
"Where's Warren?" he said
"I'm right behind you"
Warren had been riding on my wheel when I took off and just thought I fancied going a bit quicker so had tagged along.
The strangest sight of the night could have been awarded to many (Many) things, but I think it has to go to a half hour traffic jam around some roadworks. We queued for ages to cross a makeshift pedestrian bridge over the roadworks only pausing to consider whether it was designed for 50 riders and bikes ata a time afterwards.
From here on in I made sure I could see either David or Warren's lights. They are always a bit quicker than me plus as I have no sense of direction I figured it's for the best.
We stopped at the official food stop to consume further nourishment. This was down a quiet residential road at a community centre. A couple of hundred riders eating quietly in the car park.
Once past the 100km point the night seemed to just rush by...
As the sun came up we hit a bank of fog, which decreased visibility to almost zero. Fog turned to light rain which made grip, baking and visibility (I had no glasses on) considerations.
We stopped by a lake, where locked toilets and the lack of bacon alternatives made us press on for a rumour of a tea stop half an hour further on. An hour later (or maybe half an hour for Froome) we came across a house selling veggie or meat sausages in a bun and tea. I could've wept.
We stopped
By now it was morning and riders coming back the the other way started to become more common. Our estimated finish time was getting progressively later.
People were now out on the streets to cheer us along in their quietest 7 O'clock in the morning voices. The miles ticked by and we finally saw signs to Dunwich about 20 miles further on. I can't say I wasn't relieved.
We tagged along with a guy on a fixie who had lost his friends for a bit before losong him on a hill. The miles flew by in the fog and damp.
We arrived in Dunwich at 09:27 a whole 13:10:57 after we set off . Admittedly we spent a lot more time off of the bikes than I expected to and there was a wind but that was an extraordinarily large amount of time to take to do the distance.
Warren headed straight back on the bus, whilst David and I partook of breakfast in the peculiar little cafe on the beach. All thoughts of a swim and a change of clothes were out of the window.
Claire and her friends who'd been at Lattitude dropped in for a post-breakfast pint before we got the coach home.
All credit to Southwark Cyclists. There was a lorry space and a coach space for me and I got back to London (having to eat my emergency falafel en-route) without much in the way of a hitch at all.
"Will I do it again?"
Yes I think I will, but for now there was still the ride home
Wednesday, 31 July 2013
Dun Run part two - Ride report
After a brief rest I have decided to do a ride report proper:
After packing, panicking and forgetting to fill water I set off a little later than planned. We arrived at the pub in the park and tried to locate each other in the massed throng of riders. Warren was out front and Dave out back whilst I was late. Remarkably as I was expressing surprise that I couldn’t hear Glen he turned up.
After packing, panicking and forgetting to fill water I set off a little later than planned. We arrived at the pub in the park and tried to locate each other in the massed throng of riders. Warren was out front and Dave out back whilst I was late. Remarkably as I was expressing surprise that I couldn’t hear Glen he turned up.
There were a surprising
number of riders enjoying a pre-start drink. It would seem that the measure of
athletic seriousness at this point was whether you went for a half pint of ale
or a full pint of lager.
Riders ranged from (my favourite outfit of the night) a
blousy shirt duck taped into short sleeves with tight chinos-to the Dulwich
Paragons in full matching club kit.
As we prepared to leave one of our number decided for a
quick wee stop before the off, which was easier said than done at this point
due to there being a couple of hundred riders blocking access to the loo and
the early closure of the park toilets.
Dave knew the route out of London, so we set off in the
snaking queue of smiling riders into the early evening sun. Riders following
GPS units went one way and veterans the other before joining up again on Lee
bridge road. As the evening wore on we found ourselves passing through Epping
Forest and the surrounding towns. By now light was getting poor and more and
more lights came on. I was shocked to notice that some rider’s lights were
flashing so brightly that they left a retinal spot between flashes and I
started to wonder what that would feel like at 02:00am.
Our first stop was in a small town opposite a pub as we were
55 km in and properly ready for a sarnie. The volume of music coming from the
pub was astounding as we tucked into various cheese/pickle/sausage combo sandwiches.
Billy Idol blared out and peaked as an absolutely trashed woman tottered out
for a fag. Up until that point I had assumed the pub had a window open, but no.
Riding though the dark was vaguely hypnotic and the light
dipped between towns to nothing before rising to the sulphurous pools of yellow
street lights in villages. At this point I started to notice the late starters
passing us at race pace chatting easily while I was starting to have my first
tired moment.
The next stop was at the foot of a hill in a charming pub
that would warrant a visit during a less strenuous activity. I settled for a
pint of light ale and watched the lights stream down the hill to the shouts of “HOLE!”
at the bottom.
Setting off again we could no longer see each other at all
and my chain came off climbing away from the pub. I texted Dave only get the
response “Me too!”
They were waiting for me at the top and we set off following
the pattern of each other’s lights in the dark.
Re-inventing the wheel
Surprising amounts of time and energy go into re-inventing
the wheel. I have 24 spoke front and rear, but if the various forums and
discussion boards are correct then I either have about 12 too many or 12 too
few. I am apparently both risking life and limb and riding millstones.
Despite modern materials there is a good argument for a high
number of standard spokes. The more you have the stronger the wheel. The more
spokes the less likely one breaking will ruin the wheel. The more standard the
spoke the easier to find replacements without a manufacturer return.
In theory, the lighter the wheel, the less energy it takes
to get up to speed. However this is only a guide. If the weight saving over two
wheel sets is in the use of a light hub, then it may take longer to get up to
speed as it I the rotational weight in the rim that takes a while to get going.
Once up to speed a heavier wheel retains more inertia and so
will keep going longer. A lightweight hub will be more prone to failure.
Unless you routinely ride faster than 20mph (I don’t) then
an aero rim doesn’t help at all.
I am wondering about doing a wheel building course as what I
think I want is 28/34 standard spokes from 105 or miche hubs onto mavic open
pro rims… until I read some more internet forums or product sites…
Tuesday, 23 July 2013
The Dun Run part one
I thought about starting this post without giving away the facts (we finished, we survived etc), but as you know I wouldn't type this en-route, the fact that I am writing it at all is proof of life etc...
On Saturday night/Sunday morning I rode the Dunwich Dynamo. After all the build up I had thought about doing one classic (and long) ride report.
At this point I'll just say it was an amazing and very long experience. We had our ups and downs and the ride is a tougher test of mental toughness than cycling ability. The route is straightforward. There is plenty of places to stop and refuel, it is not massively hilly. It is however at night when your body wants to be asleep and you can't see because of the blinking red lights on the back of the person in front of you.
There were plenty of beautiful moments too.
We followed an irratating man with a soundsystem on his bike for miles in the dark. Not able to put a face to the noise. At the top of a hill where we took a little rest he pulled in behind us and gasped "Has anyone got any water?" He had fitted the soundsystem, charged the batteries, picked the playlist but forgotten his water. It's that kind of event.
I nearly left without filling my water bottles
On Saturday night/Sunday morning I rode the Dunwich Dynamo. After all the build up I had thought about doing one classic (and long) ride report.
At this point I'll just say it was an amazing and very long experience. We had our ups and downs and the ride is a tougher test of mental toughness than cycling ability. The route is straightforward. There is plenty of places to stop and refuel, it is not massively hilly. It is however at night when your body wants to be asleep and you can't see because of the blinking red lights on the back of the person in front of you.
There were plenty of beautiful moments too.
We followed an irratating man with a soundsystem on his bike for miles in the dark. Not able to put a face to the noise. At the top of a hill where we took a little rest he pulled in behind us and gasped "Has anyone got any water?" He had fitted the soundsystem, charged the batteries, picked the playlist but forgotten his water. It's that kind of event.
I nearly left without filling my water bottles
Saturday, 20 July 2013
Ready for the off part 2
In typical fashion it took about 2 hours to sort out the bike ready for tomorrow. Again in typical fashion, whilst I checked the oversized bidons fitted the cages, they do not fit the frame. I'll take the two Alu ones and a 1 ltr bidon in the saddlebag.
Stuff I've packed
First aid kit
Spare tube
punture repair kit
multitool
Swiss army knife
Banana chips
vegan bars
protein snacks
peanuts
banana chips
coconut water (I'll be carrying 3 ltr of fluid at start)
swimming kit
regular clothes
batteries
iphone charger
headtorch
waterproof jacket
On the bike I have an iPhone mount, Carradice Barley bag, Zefal pump and bidons in Bontrager cages. I also have 2 sets of lights on the bike. My regular ones and a little blinky set as backup. I think that's everything... Just need some fig rolls and tpo make sandwiches...
Stuff I've packed
First aid kit
Spare tube
punture repair kit
multitool
Swiss army knife
Banana chips
vegan bars
protein snacks
peanuts
banana chips
coconut water (I'll be carrying 3 ltr of fluid at start)
swimming kit
regular clothes
batteries
iphone charger
headtorch
waterproof jacket
On the bike I have an iPhone mount, Carradice Barley bag, Zefal pump and bidons in Bontrager cages. I also have 2 sets of lights on the bike. My regular ones and a little blinky set as backup. I think that's everything... Just need some fig rolls and tpo make sandwiches...
Friday, 19 July 2013
Ready for the off... and the dangers of a good bike shop
So what with tonight being Thursday and the Dun Run being Saturday I have less than 48 hours before the off. The only real hitch in my training plan has been going away to Cornwall for 11 nights and drinking like a fish/local. Yup that's a pretty big hitch.
To try and fit in any training in the remaining time between now and the ride would be silly.
I needed to pick up a few things for the bike, from several different bike shops, so I decided to do it all by bike. A nice neat 35km in 28C. I say several. The original plan was a 25 km round trip to Decathlon... However as I was about to set off I thought I'd drop into the LBS
It started to unravel at Two Wheels Good . I live on the same road. I started with bottle cages. I have a red alu coyote front cage and a cheap plastic (also red) back cage on at the moment. The plastic one is dreadful so I was going to just get one red metal cage.
I was in luck. They had Bontrager cages in red, black or plain. I went up to the counter one red cage.
"Do you know what I'm thinking?" I said after a little small talk of who was doing what rides.
"You're thinking that the red one you've got is pretty chipped and that if you've got to buy two you might as well get plain. It won't go with the bike, but it's a bottle cage. You'll live with it?" said the assistant.
"Pretty much. Yeah." I replied, before going off to swap one red cage for two plain silver ones.
"Have you got a bagman for the Carradice Barley?"
"Sorry. We don't do anything by Carradice... But if you can't find one come back and we'll work out something to help."
This is the way bicycle shopping escalates.
On the way to Decathlon I was overtaken by a lady on a vintage sports bike who had the same saddle bag as mine. The one that is rubbing on the mudguard that I plan to take off. Hers was in black and also supported. By a bagman saddlebag rack
"That's it!" I thought "What I need to do is find where 'On your bike' has relocated to and ask them if they have one.
Half an hour it took. Between a poor signal for the iPhone and it being hidden in a courtyard under a bridge I found them.
"Have you got a bagman for the Carradice Barley?"
"We have several options for that particular bag..." I'll spare you the details, but needless to say they came up trumps again. Great shop. I also bought some Argyll socks...
At Decathlon I had merely perused the wetsuits (after my attempts of sea swimming in cornwall) when I bumped into Warren. Much talking and I decided to buy the same front bag he has and some new shorts.
In Decathlon I intended to get new shorts and some 1ltr bidons. I would never normally use ones this big but the difference between being able to carry 2ltrs of water instead of 1.5ltrs may be important when everywhere but 24hr garages are shut.
I not only found some... in a disgusting colour scheme... but I also found some Alu ones with red and black caps that go with both the new cages and the bike...
To try and fit in any training in the remaining time between now and the ride would be silly.
I needed to pick up a few things for the bike, from several different bike shops, so I decided to do it all by bike. A nice neat 35km in 28C. I say several. The original plan was a 25 km round trip to Decathlon... However as I was about to set off I thought I'd drop into the LBS
It started to unravel at Two Wheels Good . I live on the same road. I started with bottle cages. I have a red alu coyote front cage and a cheap plastic (also red) back cage on at the moment. The plastic one is dreadful so I was going to just get one red metal cage.
I was in luck. They had Bontrager cages in red, black or plain. I went up to the counter one red cage.
"Do you know what I'm thinking?" I said after a little small talk of who was doing what rides.
"You're thinking that the red one you've got is pretty chipped and that if you've got to buy two you might as well get plain. It won't go with the bike, but it's a bottle cage. You'll live with it?" said the assistant.
"Pretty much. Yeah." I replied, before going off to swap one red cage for two plain silver ones.
"Have you got a bagman for the Carradice Barley?"
"Sorry. We don't do anything by Carradice... But if you can't find one come back and we'll work out something to help."
This is the way bicycle shopping escalates.
On the way to Decathlon I was overtaken by a lady on a vintage sports bike who had the same saddle bag as mine. The one that is rubbing on the mudguard that I plan to take off. Hers was in black and also supported. By a bagman saddlebag rack
"That's it!" I thought "What I need to do is find where 'On your bike' has relocated to and ask them if they have one.
Half an hour it took. Between a poor signal for the iPhone and it being hidden in a courtyard under a bridge I found them.
"Have you got a bagman for the Carradice Barley?"
"We have several options for that particular bag..." I'll spare you the details, but needless to say they came up trumps again. Great shop. I also bought some Argyll socks...
At Decathlon I had merely perused the wetsuits (after my attempts of sea swimming in cornwall) when I bumped into Warren. Much talking and I decided to buy the same front bag he has and some new shorts.
In Decathlon I intended to get new shorts and some 1ltr bidons. I would never normally use ones this big but the difference between being able to carry 2ltrs of water instead of 1.5ltrs may be important when everywhere but 24hr garages are shut.
I not only found some... in a disgusting colour scheme... but I also found some Alu ones with red and black caps that go with both the new cages and the bike...
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