Thursday 3 November 2011

CycloCross Turbo Trainer Training Plan - Lap Simulation


With the evenings now dark and the weather getting worse by the day, training for cross is getting more difficult and the turbo trainer is starting to get used a little more. I try and get in two midweek hard sessions depending on recovery from a Sunday race, but with the wet roads and strong winds it starts to get a bit dangerous riding intervals and hard efforts. I thought I'd devise a turbo plan specific to the efforts required in a cross race. Going through a lap (in my head) of a recent national, section by section, and writing down the efforts required, I came to the conclusion that one lap consisted roughly of 15 or so turns, 20 or so transitional, hard efforts (would love to have been able to ride those flat out) of around 10-15 seconds, and 30 or so hard accelerations ranging from 3-30 seconds. Most of these were very short accelerations ranging from 3-5 seconds and the longest being the start and finish efforts of maybe up to 30 seconds? The turns kind of act as short micro recoveries, very important to make the most of those in a race! On a turbo you can't obviosuly turn, so turns in this context, turns are short easing off opportunities.

My lap plan below is pretty random (no course is the same), trying to incorporate all the above in an 8 minute, one lap effort. I'd suggest doing one lap on and one lap off. On the turbo this will be quite intense! You don't need an HRM or power meter, just go by feel, imagine you are in a cross race... keep it raw. It may help to have a friend call out the efforts, maybe take turns doing a lap each on your turbos, one putting the effort in then one calling out the intervals while they recover.

You can download a spreadsheet version here or use the details below


CycloCross Turbo Session

Race efforts  - Simulation - 8min lap - suggest 1 lap on 1 lap off (easy spin)
Consists approx of:
  • 15 Turns (3secs) micro recovery
  • 20 Transitional fast paced  efforts 10-15secs (not accellerations)
  • 30 Jumps/Accellerations (consisting of:)
    • 2 Long Acc 15-30 secs (start/finish)
    • 8 Med Acc 10-15 secs
    • 20 Short Acc 1-10 secs
Lap (8mins of intervals)
Section 1 2 mins Section 2 2 mins Section 3 2 mins Section 4 2 mins
Interval Secs Aim Interval Secs Aim Interval Secs Aim Interval Secs Aim
Long Acc 20 Start acc Trans 15 fast pace trans 15 fast pace Short Acc 5 Jump
Turn 1 3 rec Turn 5 3 rec Short Acc 3 Jump Turn 10 3 rec
short Acc 5 Jump Med Acc 10 Jump Trans 10 fast pace Med Acc 10 Jump
Turn 2 3 rec Trans 10 fast pace Turn 8 3 rec Turn 11 3 fast pace
Short Acc 3 Jump Turn 6 3 rec Med Acc 10 Jump Med Acc 12 Jump
Trans 10 fast pace Trans 15 fast pace Trans 10 fast pace Turn 12 4 fast pace
Med Acc 15 Jump Short Acc 3 Jump Short Acc 4 Jump Short Acc 6 Jump
Turn 3 3 rec Turn 7 3 rec Trans 10 fast pace Turn 13 3 rec
Short Acc 3 Jump trans 5 fast pace Turn 9 3 rec Short Acc 4 Jump
Trans 10 fast pace Short Acc 3 Jump Trans 12 fast pace Turn 14 3 rec
Short Acc 6 Jump Trans 15 fast pace Short Acc 3 Jump Med Acc 15 Jump
Turn 4 3 rec Short Acc 5 Jump Trans 10 fast pace Trans 10 fast pace
Med Acc 10 Jump Trans 10 fast pace Short Acc 3 Jump Turn 15 3 rec
Trans 10 fast pace Short Acc 5 Jump Trans 10 fast pace Med Acc 15 Jump
short Acc 3 Jump Trans 10 fast pace Short Acc 4 Jump Short Acc 4 Jump
Trans 10 fast pace Short Acc 5 Jump Trans 10 fast pace Long Acc 20 Finish sprint
short Acc 3 Jump

Monday 19 September 2011

Wessex CycloCross League 2011/12 - Round 1

The Wessex league Kicked off last Saturday at Oxford Spires Academy. Happy to report I won the Vets race!! A good start to defending my 2010/11 Veterans title. Will blog a report later. (pic courtesy grahamrobins.net)

pic courtesy grahamrobins.net

Friday 16 September 2011

Tubular Tire Gluing - Wish I'd read this tutorial first!!

http://www.parktool.com/blog/repair-help/tubular-tire-gluing

For any cyclocross riders fitting tubs for the first time this season, read this first!! I watched and read a lot of tutorials and none of them went into this depth. Note glue on far edges of tyre and rim. I think this is maybe where I failed. The resulting crash as I rolled about 8" off the front wheel is something I don't intend to repeat again. Luckily I tested the installation out on grass and before my first race of season. However, that was two days ago so I wont be racing on them this weekend.

Friday 26 August 2011

Felt Q920 2010 Mountain Bike Large - For Sale

I'm selling my Felt Felt Q920 Mountain Bike - Size large.

Very good condition, race five or six times and ridden very infrequently. This is the bike I rode in the Natwest Island Games 2011 mountain Bike Crit and Cross country races.

The top model in Felt's extensive Q Series of hardtail mountain bikes, the Q920 2010 Mountain Bike is all about performance. Agile, precise and focused on efficiency, it features a lightweight double-butted aluminium frame and trail-worthy parts to smooth out any trail. A Rockshox Tora SL Solo Air fork provides 100mm of suspension travel up front, while Shimano drivetrain components and Avid Juicy 3 disc brakes offer confident stopping power.

More pics below Spec



Frame:
Felt 6061 Double Butted Aluminium, Fully Hydroformed Top and Down Tube, 
Oversized Semi-Integrated Head Tube, Replaceable Derailleur Hanger, 
Rack & Fender Mounts, Disc Brake Specific
Fork:
Recon SL Solo Air with Turnkey lockout
Front Derailleur:
Shimano Deore FD-M590 Dual Pull Top Swing
Rear Derailleur:
Shimano Deore XT SHADOW Top-Normal Version RD-M772
Shifters:
Shimano Deore SL-M590 Rapidfire Plus 27 Speed
Chainset:
Deore FC-M590-L 2pc with Chainguard
Chainrings:
44/34/22Teeth
Bottom Bracket:
Included with Crankset
Cassette:
Shimano HG-61-9 11-32 HG cassette
Chain:
Sram PC-951 (9-Speed) Silver Outer
Pedals:
MTB Design Alloy Cage / Alloy Body
Front Brake:
Avid Juicy 3 Hydraulic, Twin piston, Rotors: 185mm Front
Rear Brake:
Avid Juicy 3 Hydraulic, Twin piston, Rotors:160mmRear
Brake Levers:
Avid Juicy 3 With Split Style clamp
Handlebars:
31.8mm Butted Aluminium Riser, 35mm Rise, 8 degree Bend, 4 Degree up sweep, 
with Felt Laser Logos, Widths: 640mm
Stem:
31.8mm Oversized 6061 Alloy, 3D Cold-Forged + CNC,1-1/8 Threadless 4-Bolt, 
5 Degree Rise, CP Hardware, Extensions:13.5=80mm; 15.5=90mm; 
17.5=100mm; 19.5=110mm; 21.5=120mm
Headset:
Semi-Integrated 1-1/8 Aheadset, with Alloy Laser Top Cap, 
Custom Curved 1 x 15mm + 2 x 5mm Straight Washers
Grips:
Felt Dual-Density Extra-Soft & Sticky (Recipe #25)center with Hard Outer Durometer, 
130mm Length, 30mm OD, Grey outer/Blk grip section
Rims:
Mavic XM-317 Disc, Black Anodized
Front Hub:
Shimano FH-M525, 6-Bolt Type Rotor Mount, 32H, with Quick Release
Rear Hub:
Shimano FH-M525, 6-Bolt Type Rotor Mount, 9 Speed Cassette 32H, with Quick Release
Spokes:
Stainless DB 14/15G, Alloy Nipples
Front Tyre:
FELT TAR XC ALL ROUNDER 26 x 2.1 60 TPI Folding Bead, with Presta valve Inner Tubes
Rear Tyre:
FELT TAR XC ALL ROUNDER 26 x 2.1 60 TPI Folding Bead, with Presta valve Inner Tubes
Saddle:
Felt RXC Race, Low Side Profile Chromo Rails
Seatpost:
Felt Alloy Micro-Adjust, 100% Black, 6061 Low-Profile Forged Head & 
Extruded Rall Clamps, 30.9mm x 350mm (CEN)
Seat Binder:
Felt Bolt-Type with Logo, Cold Forged + CNC, 6061 Aluminium, 
with Steel Barrel Nut Design, 31.8mm 





Monday 27 June 2011

I expected it, now I see it. - NatWest Island Games Mountain Bike Criterium

I expected it, now I see it. - NatWest Island Games Mountain Bike Criterium


Seanthecyclist today in MTB Crit at Cheverton Farm
Pic Courtesy
www.grahamrobins.net
The Island Games finally arrived. I hadn't really understood why I had set it as a major target  this year, not just for racing but life in general. Everything I did seemed to be somehow linked to reaching the games. Now I know why! This competition is serious stuff and the standard is surprisingly high. I expected it, now I see it.

The Isle of Wight are hosting the games this year so I'm on home soil and riding trails that I know well. Not that that will make much difference, the competition is challenging considering we all hail from small Islands. What makes it even harder is that none of us really know our rivals in depth; this just adds to the tension.

Mountain Biking in the Games is fairly new. If I remember right, I think this may be only the third occassion it has been held, and the riders rarely race against each other apart from their own teammates. This in itself though means nothing, as the teams are riding as a unit with the aim of obtaining medals, not personal victory (although that is every athletes personal desire). I found this out today! and was given the perfect lesson in how different MTB racing can be when the stakes are turned upside down.

Todays Criterium was held at Cheverton Farm, at the top of the hill on a tight 1.3km circuit taking in the old shooting range and the adjacant field. The course was almost 100% grass and seriously hard going in most places, albeit for a few sections that were firmer than others. The whole course is set on chalk downland and underneath the soil is a bedrock of the white stuff (I know because I had to drive in about 50 or so stakes to mark the course out). The grass grows thick, and despite massive efforts to mow the lawn, the weft was still thick in places. Still, it was pretty fast, included a downhill with a tight right hander leading to another tight right into the courses main feature, a deep bombhole with stones in the bottom, but an awesomely fast exit for such a deep trench. Out of the hole and it was a gradual, energy sapping climb back up to the finish and onto another lap. The lap for the men took roughly four minutes to complete with the race over 50mins + 1 lap. The crowds were out, mainly lining the start/finish area leading into some twisty sections in the main grazing field.

First race of the day was the Womens Crit held over the same course but less time. This was won by Menorcan Ruth Moll with Anne Bowditch (Guernsey) in 2nd and Jacqui Fletcher (Isle of Man) in third. The Menorcan pulling clear almost from the gun with a small chasing group following, before that eventually broke up too. It became clear how difficult the course was, watching the women riding round; lots of sweating and painful grimaces, which, to be fair, is par for the course in MTB racing. The ladies Isle of Wight team consisted of three women new to MTB racing and altough all three struggled to hold the pace, all three finished with utter determination, befitting all there characters and making us all proud. Laps got a bit confusing with lapped riders, but from what I can tell at the time of writing this, regular cyclo-cross racer Karen Murphy (Isle of Wight), who had flown in from her brothers wedding in the USA just that morning! came in ahead of newcomer to MTB racing and watersports enthusiast Amanda Van Santen (Isle of Wight) followed by Kathy Chillistone (Isle of Wight) who is a regular to endurance style MTB events, as opposed to this style of fast and tactical short course racing and determined to succeed at her new found discipline.

Following the womens race at 2pm, 30 or so men lined up from 9 different Islands including a single rider all the way from Bermuda, Neil De Ste Croix. It was clear to me and probably all the others that the strong teams were Isle of Man and Guernsey. I had done my homework and had seen the Guernsey boys lapping a couple of minutes quicker than me in recent Southern XC events over the last few months. Elliot Baxter (Isle of Man) is a past gold medallist in the games and the rest of his team were sure to be decent riders. It's fair to say the the Isle of Wight team, including myself, range from CycloCross riders to endurace riders so Crit racing was really only going to leave us with two maybe three riders in contention. I soon found myself riding in the lead group as sole member of our team after a pretty frantic start with the head being led by four Guernsey riders. I did lose the wheel of this group on the first lap, but fortunately got back on.Thankfully after a few laps the pace slowed slightly after it became clear a lead group of maybe 15 riders was away. I made sure to sit near the front to try and cover some escapes. This came early from one of the Guernsey riders; his teammates all sat on the front riding a great tactical race and doing their best to let their rider get away and hold us all up to prevent the chase and gain their rider a bigger gap. I got on the front and managed to close the gap so that it all came back together again. However, I put a huge effort into that and realised that I wouldn't be able to do that too often with still about 45 minutes left.The next rider to go off was Rob Smart (Guernsey) and this time no one chased, he got clear and after a lap or two it looked as if he had the gold medal in the bag bar mechanicals or problems. No other teams were keen to chase and put the effort in and I certainly couldn't do it alone considering the Guernsy riders were working so hard to prevent any chases.

The race stayed like that until the last 10-15 minutes when the two Isle of Man riders in our group started to have a few digs. I was on the limit now and couldn't contribute so just had to hang on. With three laps to go I got dropped and thought that was it, but somehow I managed to make contact once more and hung in until the last lap. Rob Smart was close to lapping us all! amazing ride, maybe helped somewhat by the reluctance of riders to chase him down in the first place. With three to go, Guernsey went on the attack again and loosed off another rider. This kicked Elliot Baxter into gear and that for me was when the race got blown to pieces. Still, I hung in there and could still see all the riders up ahead with one lap to go at no more than a 15 second gap, bronze was still a possibility, but I had to attack and I just didnt have the accelleration. A Jersey rider slipped by and it was all I could do to pace him. The climb finally finished me off as Rob Smart lapped me and set about chasing the rest. On the finish straight, mainly due to Smarts celebrations, four other riders at least escaped being lapped and had to ride for one more lap. I still had them all in sight at no more than 100 metres! For me, my race had finished and I had claimed 10th place. I may have managed to stop Smart from lapping me but don't think I will have gained anymore positions with that extra lap

On my own, at the front, I think I did a good job. I'm also pretty sure that I was easily the oldest rider and only Veteran (40) in that chasing group, by a long way looking at some of their faces! There's life in the old dog yet. I like to think experience paid off there :0)

Bring on the Cross Country on Friday, can't wait.


NatWest Island Games 2011 Mountain Bike Criterium Results - Men
http://www.natwestiowresults2011.com/Sports/CYCLING/default.aspx?SportID=5&EventID=95

See more pics from the Games at www.grahamrobins.net

Sunday 16 January 2011

2010/11 Cyclo Cross Season Results and Finale

The following table charts all my results this season. With just one race to go and all to play for. I am currently 20th in the Veteran National Rankings out of 229 riders. That will change tonight as the Final Round of the National Trophy was held today and I didn't compete. Next week is the Wessex Cyclocross League final. If I have a solid ride, and finish at least 16th in the Veterans, I think? I should take the Veteran overall League. Just gotta make sure I don't slip up! Depending on how I do against Junior Luke Cowley, I may even take the Combined V/J/W league overall as well, but that is slightly more complicated and Luke is going well.


2010/11 Races and Results

National Trophy Series - 22nd Veteran Overall (64 ranked riders)

Date Event Pos Cat
08/01/2011 National Cyclo-Cross Championships(Veteran 40-49 Championship) 16 Veteran
02/01/2011 Behind The Bikeshed's New Year's Revolution / Wessex League(Veterans) 1 Veteran
12/12/2010 Central League Round 9 (Final)(Sen/Jun/Vet/Women) 2 Senior
12/12/2010 Central League Round 9 (Final)(Veterans) 1 Veteran
05/12/2010 South of England Cyclo-Cross Championships/South West League 10(Veterans) 3 Veteran
28/11/2010 National Trophy Series Round 4 (Veteran 40-49 Trophy) 10 Veteran
21/11/2010 Behind The Bikeshed's Thruxton Thanksgiving / Wessex League(Veterans) 1 Veteran
14/11/2010 Pedal On Cross(Veterans) 1 Veteran
07/11/2010 Inter Area Team Championships(Veteran Teams) 15 Veteran
30/10/2010 Bikezone Cycles (Oxford) Cross(Veterans) 1 Veteran
10/10/2010 National Trophy Series Round 1(Veteran 40-49 Trophy) 10 Veteran
26/09/2010 Hargroves Cycles Swindon Cross(Veterans) 1 Veteran
18/09/2010 Oxonian Cross(Veterans) 3 Veteran
18/09/2010 Oxonian Cross(Seniors/Juniors/Veterans/Women) 10 Senior

Sunday 2 January 2011

In one end out the other . . .

Winning Veterans at Thruxton today
Wessex League Cyclocross
Cyclocross image: www.grahamrobins.net
No, I'm not talking about something nasty and possibly catching, I'm talking about Christmas and New year. Mind you, that can be nasty and catching too but it's all about moderation. I'm specifically talking about trying to hold some kind of form over a two week period, drinking, eating, trying to be cheerful to the kids and wife (which I think I managed ok) without collapsing into a Meldrewesque' malady and not even touching the bike, which has been known in the past.  But I'm focussed on the British CycloCross National Champs next week and I really don't need a drop in form.

The last race I did was at Hillingdon, three weeks ago, but I have managed to train, albeit short, but fast interval sessions with just one two hour endurance session between Xmas and NY. I hated that! after one hour I'd had enough, it was cold, damp, dirty and boring as hell. I've been so used to thrashing the Cross bikes in races, and mashing the singlespeed in training at lunch times, that a 'normal' ride just seemed so tedious. All the way through I was trying to think about the five and a half hour, 139km, two mountain  Cycloportif La Madeleine I did in July, in the Alps. Did I really, seriously do that? I think it was all a dream because I am fit now, probably fitter than in July; definitely faster, but I'm only good for an hour. (It's quality that counts, not quantity ;0) and there is no way I could motivate myself to do that summer ride now.

Sean Williams (Wightlink/Offshore RT)
Wessex League Cyclocross
Cyclocross image: www.grahamrobins.net
So, today I did a pre-nationals test at Thruxton 'Grass' Circuit, at the other end of the xmas break. I have to say that they did a great job of totally transforming the lap today, even though it was staged in exactly the same place as last time. The twist and turns, hairpins and lack of boring, flat out sections really made a very big difference. Think that maybe it could have done with a couple of hurdle sections but still, a good course from what is basically a field (such a shame considering there is a motor racing circuit there. A bit of tarmac would have been a nice addition - see Hillingdon/Eastway for tips!!). I think all the training has been good, I won another veteran race and got second overall in the combined Vets/Junior/Women race. Luke Cowley won and rode well, although I wish I had been a bit more aggressive at the start as he made a 20-30 second gap in two laps and that's how it stayed right until the end. My legs felt a bit dead, which I sort of expected after all the real ale, wine and food, and my breathing wasn't great either, but I had a good lead over the chasing Veterans (around a minute and a half to Dave McMullen at the end, so I must have been doing ok.) Rode the spare bike as the bike I have ridden all season has a serious brake judder on the front fork which is getting pretty annoying. Need to fix that.

Sean Williams (Wightlink/Offshore RT)
Wessex League Cyclocross
Cyclocross image: www.grahamrobins.net
Last Wessex league round is going to be tight for the Vet/Junior/Women overall. Luke, I will let you do the math, doesn't take too much to work out the possible outcomes. I think that as long as I finish I should be ok for the Veteran overall, which is very satisfying for first year as a Vet (and one of two season aims achieved; the other being a podium position at the South of England Champs), albeit with a bit of a let off after Keith Sheridan broke his hand last week in the Boxing Day cross at Southampton Sports centre. Hope it heals quickly Keith.

National Champs next week, then an MTB race and after that the final Wessex Cross league round of the 2010/11 season.