Weekending 30 Nov 08

Monday: Morning spinning class full so it was a trip to the gym instead. Cycle for 20 minutes and then a couple of sets on the weights. Did 500 metre intervals on the treadmill at 11 km/hr after last weeks twinge.
I’d set the distance to 5 km and it went quite well until the machine stopped dead and an error code came up on the display.
Ordered the Giant of Provence in HD for the Tacx. Busy weekend on the 705 side of the site. Had a look at the TCX files and found that the CoursePoints I’ve been using for rides are stored at the end of the file.
Put the TurboTrainer tyre on the Toy.
This led me to update the I-Magic software set the bike up, update the drivers  and then ride a course. Had a look at the Training side of it and rode a freeride.
Missed the spinning class a West Kirby but this was just as hard. It looks brilliant on a wide screen. Sweating buckets.
Mama-Mia out on DVD today sold out of everywhere.  Saw Casino Royale on BlueRay at Cheshire Oaks yesterday so it looks like it is going to be a BlueRay Christmas. Seemingly good bundle on at Blockbusters.
Tuesday: Morning spinning class at West Kirby.  Had a really good go at this class, max was 178 bpm average was 152 bpm. Gym afterwards, usual weight machines then the treadmill. Still seeing how I’d do in a 5km run. Ran 3km at 9km/hr
Spinning class

 

3Km run

Stopped at 3 Km for 500 metre walk at 5km then started off again at 10 km/hr. This had the heartrate up at 160 bpm so I backed the speed off to 9 km/hr again. I’m going to have to get some earphones as it’s quite boring and you tend to get a number fixation watching the numbers flick over.
2 Km slow row afterwards in 9:45 and I was done.
Speeding ticket for Val in the post. Checked out the Iceni for tommorow and set up Vals bike on the Minoura turbo trainer.
Wednesday: Ride day. It was pretty grim going out to the Eureka with a fine drizzle requireing full wet gear. Breakfast at the Eureka and then it’s a question of what group to go out with. Ended up going out with Clive, Paul, Clockey and Joey which is fast company which translates in to about 28 km/hr average.
Once Paul had left for work it was apparent I was holding them up so I turned off for the IceCream Farm.
Not before Clive told me my position was wrong.
I need to adopt a racing position with a higher seat height for a start.  Clive suggests 3mm higher which I thought wouldn’t do anything for me. Then seat position and then a different stem.

Tea and a scone at the ICF, sally is just leaving and when I’m about to leave the other ride turn up so I stay.
Looks like it is going to be a Garmin christmas as Mary asks me which map to get. As they are off to Majorca for training holidays it would have to be City Navigator Europe.

Once I topped the bottle up I stuck 5mm onto the seat height and headed off to catch the Northend.
The difference was amazing, hats off to Clive. Clive for those that don’t know is a World Track Champ.
Typical route back to the Eureka, the roads now open from the mornings closure. Three blokes in balaclavas drove into a lorry while being chased by the police. One dead, one injured and one on the run.
Looking at the car on the news I’m surprised anyone got out of it.

Out of the Eureka with the sun going down it felt a bit chilly. Not  bad day out, 60 miles which is good for winter. The clothing wants a bit of fine tuning, bibtights fine and they should be but the thermal jersey may need another wicking layer. They Montane jacket was good but still leaves you damp when you stop.

Back to the Ice Cream Farm in December they are serving All Day Breakfasts 9:00 till 12:00. These are full hit jobs and Maxines breakfast put Franks breakfast at the Eureka to shame. Two eggs and more bacon. It went down well, the Eureka Breakfast was the fuel for my ride although I’ve been told I’m doing it the wrong way round. Basically I ride out to the Eureka on water not having anything pre ride other than the Eureka breakfast that has served me well. It does fit in with my portion plan so why disturb something that works.

No spin tonight, take things easy as things are about to get tougher.

Thursday: Work. End of the month and lots going on. Maybe the Tacx when I get in. The Ventoux dvd is due soon, why do I pick the bloody hard cat 1 ones. No Tacx but more cycling agro in the Globe this time from a cyclist going on about walkers on cycle lanes. It could be worse I could ride a horse they are really getting it in the neck. Big lance Armstrong feature in the comic, I picked up the last copy in the Coop which hasn’t gone under.
Back to the comic, the rides section has a bit about Lancashire rides which brings up the local differences.
Friday: Work. Considering how many Chiefs there are and so few Indians you wonder how anything gets done. In next Monday to state my case, not expecting a result, the whole place is a farce.

Northend Dinner and Presentation after work, a good evening.  Tempo had Scotts river crossing on his phone which went down well.

http://uk.youtube.com/watch?v=vrKRqej0BBo

Saturday: Work. 
Sunday: Work.  The less said the better.
On a brighter note it’s time to catch up on the blog, update Stan’s post and give him a link as he deserves more for the effort he puts in.  The low seat height has been the highlight of the week, it was an amazing difference for someone that rides a couple of thousand miles a year.
Topgear after work and Louise Theroux after that, Skysports now have a cycling section now they are sponsoring it.

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4 thoughts on “Weekending 30 Nov 08”

  1. Hi Frank,
    I see you’re going to play with your position on the bike. I hope you find these notes I wrote on fit useful:

    Racing Bike Fit

    First, some basic rules:
    . There is no right position, only a position that is best for you.

    . You’ll go faster for longer when you’re comfortable.

    . Top riders are professional athletes. They are young, very fit, spend every day riding and, as such, are not normal. While Lance Armstrong may be able to adapt his body to a radical, aerodynamic position, normal people cannot and should adapt the bicycle to their body.

    . The most important aspect of fit is the relationship between your hips and the pedals. This is where the power comes from. Everything else should optimise this hip – pedal relationship.

    All those old ‘rules’, knee over pedal, eyes-bars-hub in line, don’t work. They may provide a useful starting point but nothing more.

    What does this mean practically?

    Examine that hip – pedal relationship. There are lot’s of adjustments you can make : seat height, seat fore&aft, crank length, cleat position. Try riding one legged, with the bike on a trainer. Can you turn the pedals smoothly at both top and bottom of the stroke? If moving the seat up/down or front/back doesn’t fix things, try a different length crank. If you can’t find a position that’s
    smooth for both legs, try packing the cleat up on one side.
    I’m a convert to setting the cleats as far back on the shoe as they’ll go. It’s easier on my ankle.

    Find a comfortable saddle. Just a question of trying them. eBay’s a good source of second-hand saddles.

    Don’t be troubled by fashion. Most racing bikes are styled to a bum up, head down, pro position. As noted above, this will not suit the majority of riders.

    There is a trend these days to smaller frame sizes. This is questionable in engineering terms and probably driven by manufacturing economics. A larger frame will allow you to set the bars higher, a smaller frame will have lower bars. Try before you buy.

    If you find you ride almost all the time on the tops of the bars – look at where the bar tape is dirty, you probably want to raise the bars. Don’t be afraid to flip the stem to bring the handlebars higher. Yes, you’ll be more aerodynamic with low bars. But if you can’t hold the position for long it’s counter-productive.

    The more traditional anatomic bars are a cruel joke. We rotate them up to find a comfortable position on the hoods and then the drops are too far forward and nearly vertical. Take a look at some of the newer shallow drop designs, such as the Bontrager VR.

    Handlebar width should be about the same as your shoulders when you stand square. As with all rules-of-thumb, it’s just a place to start.

    Choose a stem length that follows on from a comfortable saddle position.

    Make changes a little at at time and just one thing at a time. And when you get close, spend longer testing it before making another change. Once you’ve found a good position for you, write the measurements down. However, don’t set anything in stone. You may need to refine your position further as you become more adapted to cycling.

    It may be great to be fashionable but nothing says as much as dropping everyone else on a climb.

  2. Thanks for the info Stan, I already use the same seat on both bikes and that was £5 off ebay. Likewise the bars are shoulder width. Clive said much the same about making one adjustment at a time,
    suggesting a longer stem. The bontrager bars that came with the Madone are really comfortable on the drops and I’ve had to put them back on for the tri bars.
    I’ve got something to work at over the winter.
    Still got Mills Hills as the toughest thing I’ve done all year.
    I’ll put your comment on the pages up above as it contains so much practical advise.
    Regards,
    Frank.

  3. Haha! Thanks for the video link, Frank. I recognise that ford, it’s the one at the bottom of Worlds End isn’t it? I’ve been over in that one, too but it was on a warm day and the water wasn’t as deep.

    Dave.

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