Showing posts with label CycloCross. Show all posts
Showing posts with label CycloCross. Show all posts

Tuesday, 14 February 2012

Riding on the wheels of legends ....

Early Season - Cyclocross 2011/12 season

national_trophy_rnd_1_vets-77It was my intention to blog each race this season gone, but, it didn't happen. So, with the benefit, (or hindrance) of hindsight and memory, I will attempt to re-live what was a great season for  me;  a riders insight of the Veteran 40+ category: 6 races, 6 top tens, flat tubs,  not much mud (bar Bradford) and some very. . very tough competition. I have to mention for those not in the know that I live on the beautiful Isle of Wight, so I also really need to add 2734 miles of travelling  to to make it sound more impressive. Ouch! Good old Zafira, you did me proud. This was an expense I really could have done without, each and every race depended on 'how I was doing!' One bad result and I was likely to have given up.

How does one set a target against such esteemed opposition? .... You go with the flow.

It has to said here and now that I write this having just travelled to Koksijde in Belgium to watch the World Championships, and the brutality of the pros racing through sand dunes, against seven Belgian riders that really were on a different planet. It was and will always be an experience that humbled me and put things into perspective. It made me realise that every rider has his/her limits and only a lucky few of us will (or might have had) have had the experience to ride at the very highest level. It does humble you. But like any echelon of every profession, there are far more individuals riding, competing at a domestic/amateur/ recreational level, providing the bread and butter of the sport and the backbone of the industry as it is; and that cannot be ignored. It is amazing how much effort, with little or oftentimes no financial reward, some of these individuals put into their pursuit, nearly always unpaid. Never can can you put a value on a life experience. We hurt the same as the top riders. We may not go as fast, but we hurt the same and try as hard as we can. Sometimes harder than a pro, to our detriment. It could be argued that the amateur works harder. 9-5 in the office, or digging holes in the road, it matters not. Then we train. Ever felt that sensation of being detached from your body after just 20mins of riding, during the dark commute mid-winter, when you haven't quite eaten enough during the day, not always your fault? I have, and it isn't nice. It is an edge most of us cross because we have no choice, we have to learn from our mistakes, or keep making them, whilst still working as hard as we can to achieve our goals, our desires.

Professional or not, all bike racers have experienced the highs and lows; those lucky enough to earn a living from it worked harder than anyone to get where they are, and their reward is to perform at the highest level and get paid for it.

The guys I went up against this season impress me far more than any professional though, they are the people I aspire to, the people I want to beat. Some are icons of the sport, legends, riders I used to read about, awestruck, wishing that one day I will be as good as them. We all get older, even those titans from my youth. I suppose it was inevitable that one day,  if I stuck to it (and they did) I may get the chance to at least try and compete with them. The thing is, in between such times, more and more people come into the sport. Often they were always there, you just never knew them, but they were fighting just like you to reach their calling. Unnoticed, hanging at the edge of excellence. I believe that everyone has their level. If you are destined to be World Champion at 25 then that's you calling. If you are destined to be World Masters Champ at 60 then that's yours. But to stick to it that long takes guts, and you, if you do, are my true influence.

Where did these 'Veterans' come from? how are they so good? Suddenly, other names appear from your past. We are all 40 now, time for another go. There is something odd happening here. It's like I went back 20 years, and on more than one occasion this year I found myself riding on the wheel of a legend. Legends are human too it seems.

Pre and early season

Newcastle! Round one of National Trophy. Are you joking British Cycling. That may as well be bloody Scotland. Already I was in a panic as to whether I was even going to bother to do the series, knowing how important (to me) doing the first round was. It is only June, the race isn't until October. I don't want to drive to Newcastle, that's just stupid. Ok, I had four months yet, plenty of time. It has so far been a tough year. My training has lapsed, my  focus is virtually non existent. I have the Mountain Bike events in the 2012 Island Games to do in just two weeks an I don't even feel I'm race fit, or dare I say it 'mentally prepared'. Actually, I don't want to be race fit in mid June when my aim is October, for cyclocross. I have done some endurance work, not much, not enough for the games. I finish, in the top 12, not bad, but I could have done much better. I had cross on my mind. Come July, that was it, I was in cross mode. I started to up the pace, cut out the endurance rides and tried to focus,... badly. To be honest, although June, July, August and September got better for me, my focus on training was no better. I had no direction, no grasp on what I was trying to do. I had an aim though. Top five in nationals and top ten in the National Champs. Both, I felt, were within my ability, but honesty, I had no idea how far from that target I was.

September arrived and quickly dealt the first two Wessex League events. At least that would give me an idea of how I was going. Decked out in my new kit, riding for Wight Mountain, I took to the start line of the Vets race at Oxford, aware of the fact that I had at least four notable riders that were there to wrestle my Vets title of 2010/11 away from me. On lap one Keith Sheridan (Hargroves Cycles) made a great start, following two Junior Team mates, Matt Hargroves and Matt Woods. Mike Groves and Dave McMullen were in the mix with me chasing this trio down. This was to be a sign of things to come for the season; a prophecy if you like as to how the whole season would pan out. But don't take that literally. Like a good novel, 2011/2012 would have, literally in cross, a lot of twists and turns, and not everything would turn out great in the end.

Back to the race . . . Billy Girvan had had a crash just after the start and was not in contention. There were still several other Vets in contention at that stage though and all needed to be marked as unknown quantities in these early days. By the end of the first Oxford Lap I had moved into third overall behind the two Hargroves juniors and clear as leader in the Veteran race. This was good. I didn't feel as though I was struggling at all. I managed to close the two nippers down, but they pulled away again, although not before I had used them to set my pace, this, dropping the other Vets just a little more. I went on to win that Vets race (3rd Overall in the combined event) so really, quite surprised. The second round at Swindon however threw a curveball. I could only manage 7th overall and 4th veteran. Admittedly a mechanical messed up maybe one position better, but all the same, it was slack race for me. Maybe the temperature (80 degrees) didn't help, but in truth I just didn't get on top of things on a course that usually suits me; flat, fast and not particularly technical (open to discussion if you don't like the beech nuts)! Oh well, next race is round one of the trophy series.  At least I know what I'm up against as far as Wessex riders are concerned.

National Trophy Round 1 - South Shields

national_trophy_rnd_1_vets-28Newcastle is a long way, for me, approx 735 miles there and back to Cowes on this here Island. There was no way I was going to drive that. Maybe I could fly? ... from Southampton was doable, and maybe cheaper. The ferry cost money, the fuel, the boredom... was it worth it? Yes it was, but seriously, that's a long way. Luckily, I was able to travel up with two Wessex league friends Billy Girvan and Anthony Dyment. Antony drove the whole way! What a star!! After staying overnight at Anthony's we travelled up to South Shields very early Saturday morning and arrived at around midday. Saturday was a local North East league race on the National Trophy course (and the National Fire Services Championships), so a great way of getting a course recce in. This was to be a Senior/Vets race so all us mortals had the opportunity to race against riders such as Paul Oldham, and on this day, several Belgians and Dutch pros and semi pros who had made the trip to pick up valuable World Ranking points.

As far as the veterans were concerned, as well as the guys I had travelled up with, I only knew Matt Denby (Zepnat), not personally, just knew his capability from previous seasons, scanning results like a cyclocross stalker, only guessing where I lay in comparison. I was so far away from home, racing a whole bunch of different riders, pros and Sunday warriors alike, that when the start filled up with over 100 riders, I felt like a kid on the first day at school. Fortunately, the commissaries lined us up across the width of the field. There must have been 20 or more riders on the front row, probably more. Ok, it was going to be frantic, but at least I was on the front row, hammering into the first 100 metres. It was frantic! I think in the chaos I came out onto the tarmac section in around 20th?? so the front runners were still in sight. I didn't believe I could keep with them (unfortunately) so looked only for the three vets I actually knew. Billy Girvan, Anthony Dyment and Matt Denby. Billy and Anthony definitely weren't ahead of me but I did catch sight of Matt, maybe five or six places up front.With three to go the pros were well away, Matt was in reach and I was riding well, the course suited me. I had the sense Matt didn't know me so this might have been the only chance I had. As we were mixed among senior riders I kept it cool... yes cool ;0).. I slowly caught Matt and passed him. He didn't seem to react so I assumed he thought I was a senior and therefore no threat to his Vets position. Time to attack. It worked to a degree. Matt still chased, but I think his heart wasn't totally into it. We had a national to consider the day after. Sod that, I'm going for it. With half a lap to go I had the gap and finished ahead of Matt. Nice scalp; Matt is a rider I've always taken note of in recent years. In the process I won the Vets category and was 11th overall out of, I think, 106 starters. Swindon was forgotten.

After the race, Billy, Anthony and myself headed back down to Durham and stayed with a friend right next to the University campus. What a great location. I never went to Uni, but here I got a small taste of what it might have been like, in the bars at least. After an lovely Italian meal we visited the student union bar and a really old pub. I've at lest done one part of my life I missed out on. The student union wasn't bad either! Five, maybe six pints later, I went to sleep wondering if I'd maybe messed up. For god's sake, I had  a National Trophy race Sunday morning! I needed the break though. In truth I was happy with my Saturday win and I felt ok. Thankfully, no hangover, nothing, I almost forgot I'd been drinking. (is that bad???)

10.30 Sunday morning. The race starts. I think I made the second or third row based on my 2010/11 National Ranking. Less riders this time, around 40-50, and only veterans ... ONLY Veterans (never underestimate). This was a national series race, the stakes were high. Denby knew me now, there was no hiding, I knew he was capable of a podium. This time I recognised maybe a dozen or so riders and what they were capable of with more Wessex League riders in Mike Groves and Keith Sheridan at least. I did two Trophy events last year and finished 10th in both (16th in the National Champs) so my aim was quite clear. Get in the top ten, top 5 if at all possible. For much of the race I was in 7th, I made it to 6th with Denby just behind and Darren Atkins (2011 silver medallist in the National Champs) dangling around  20 seconds ahead. What amazed me was the top three were less than a minute ahead with about three laps to go. This was a new experience. Two riders were chasing me hard, Greg Simcock and Mike Young, and any mistake would have them right on my wheel. Newcastle was fast and nearly dry, but the corners were slippery, greasy grass making it difficult to stay upright and hold your line. I made few mistakes, but even those few were punished. Last lap, I was still riding well within my first target and not far from my desired aim. Top three was unlikely, they were now more than a minute clear with Atkins about 40sceconds up in 4th, but 5th was still up for grabs. Denby wasn't going to let this one go though. He finished 5th with me in 6th, only 20 seconds or so further back, pressed close by Greg Simcock. This, now looking back, would shape the whole season. Wessex Riders on the day all claimed top 20, marking just what a strong core of riders we have here in the south.



National Trophy Round 2 - Leicester to follow . . . .

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

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, 21 November 2010

Cyclo Cross at Thruxton Circuit - well, almost!

Winning at Thruxton today
Pic Graham Robins.net
I have to say that I was totally geared up for a mudfest at Thruxton today. I had been looking at the location on Google maps all week and it was obvious there was a lot of grass, but I could also see a lot of brown area which could only mean one thing . . . mud!! CycloCross at Thruxton, as far as I know, was a first, so in truth, no one of knew what to expect. I kind of thought we may even use some of the motor racing circuit but as soon as I turned into the entrance I could see the course taping weaving around the grass field by the entrance. That answered my question.

Ok, no worries, that is still better than hammering my time trial bike down the P613, adjacent to Thruxton, in the summer months, but Grass? last time I did that, my mech exploded and I started hallucinating the unfortunate demise of aluminium tubes and drop handle bars before my very eyes. Those youthful days were, well, actually, never experienced, much to my benefit I think.

I digress!! That's enough talk about grass. This particular breed was in fact, a bit thick but dry. How could it possibly be dry? I've spent most of the week riding my bike in wet, petrol stinking lycra, from the shit off the roads, a wet arse and more water than I care to see for a lifetime. What a strange place Thruxton is. I walked some of the course and my shoes weren't even wet. There wasn't a tree in sight, no hedges, nothing, just grass. This was not going to be an easy race, and I could forsee road racing style bunches forming from the off.

Leading Luke and Keith
Pic Graham Robins.net
Today would be harder anyway.I've had a bit of  free reign lately, two Wessex league wins on the trot, but in my mind, with some notable absences in Tony Green (GA Cycles), Luke Cowley (Swindon RC) and Keith Sheridan (Hargroves Cycles). All three were present today, as expected, and from the start a trio formed consisting of myself, Luke and Keith with Tony just hanging off the back. I was pleased to see Gary Allen not too far off the pace too, it's always good to know there are people to push you, but the drawback to that is the race hurts soooo! much more.

There was no let up, the one small part of the course where I hoped I might get a jump proved to just be a launch platform for all four of us, and relegated the only climb to just another short, plain sector of the lap. However, the aftermath of that was a short drop where Keith and Luke dropped me for a few bike lengths on each of the six? laps (I lost count to be honest) meaning I had a short but intense fightback each time. Numerous twists and turns later led us back into the finish straight, and it continued like this for twenty minutes with me on the front until Keith took the lead, followed by Luke then me, and Tony yo-yoing off this lead group. The difference the tow made was amazing, being on the front into that cold wind was not nice; finally I could start to think tactically. I was not the only one though, obviously. It seemed none of us wanted to risk breaking away, we were too closely matched. Tony latched on again and again, and again and again he dropped off.

Shortly after the start on the front
Pic Graham Robins.net
So it continued like this until the bell; (last lap) that sweet, sweet sound that means it's nearly over. How can you love something so much that all you want to do is end it, the pain and torture, but only seven more minutes, only seven minutes, one lap, hell and back, please don't crash, please. The temptation was to break right at the bell but realistically I knew that a seven minute interval wouldn't work into that wind, and I think we all thought the same thing. With about two  minutes to go (I couldn't tell you which part of the  course it was because frankly it all looked the same) and maybe a few turns, I got back on the front. Now, in a road race this isn't the best tactic, I know, but I could see some back markers up ahead and wanted to make sure I dictated the line going past them. This seemed to work. Ironically, the worst hold up we had was literally in the last 200 metres, on the slope going into the final turn. In my opinion it wasn't really a hold up but we had to ride the thicker grass to get by, this is where I attacked. It wasn't a big attack, but enough to keep me on the front into the right hander to the finish. Through the corner, and I opened up the sprint. Fortunately I think I had the perfect line and acceleration, and, as you can see in the picture, although close, I had a bike length and took the win from Keith with Luke another bike length back.

Great race, and in hindsight (after a bottle or red), not such a bad course for flat out racing if you like that kind of thing. Next week at Southampton, I'm sure, will actually be a mud bath, and it's a National so don't go getting too much confidence in this Islander, I'm papping my pants already.

Saturday, 13 November 2010

My CycloCross Season so far

Winning at Oxford.
Pic By Graham Robins
It's been almost two months since I last posted, the cross season so far has been pretty intense, raced almost completely in dry conditions. Not everything has quite worked out to plan, but the form seems good and I'm hoping that now I have started some interval training, things will start to come good.

Not that it has been bad though . . well, not all of it.

Training has been good, couple of setbacks when I've got the recovery wrong, so one or two key sessions missed there. I was kind of following the Simon Burney plan up until the end of October which seems to have worked out well, but for some reason I found that I was struggling to complete two or three of the weekday sessions he suggests, at the intensity he recommends, let alone four. Maybe he wrote it with the younger rider in mind. I'm a Vet now and although I still feel like I can improve, It is becoming more evident that I'm not recovering anywhere near as quickly as I used to and this is causing some problems with deciding exactly what to do. However, I still think that some of this maybe due to mental attitude as much as the need to perfect the physiological preperation. That's not to say though that the unplanned recovery days have done any harm, in fact, maybe I've accidently made things a little better.

Wessex Cyclo Cross League Round Two - Swindon

On my way to a Veteran win
Pic By Graham Robins
After the second round of the Wessex Cyclo Cross league in Oxford in September where I got third Vet, things started to get better. The week after, in Swindon, I was placed on the front row of the start grid, a position I hadn't experienced for a couple of seasons, and lined up with around 60 or so other Vets and Juniors including Juniors Luke Cowley, John Dibben and Vets, Tony Green, Andy Roberts and Gary Allen - amongst others. It's been maybe five years that I have had any confidence in continuing with the fast starts I used to have when I was in my early thirties, racing as a senior, but here, at Swindon, I found that the ability was still there and as Vet it seemed to cut the mustard once more. Only Luke Cowley managed to go with me, but not far behind, chasing hard was Tony Green and John Dibben. By lap three Luke and I were still sharing the pace on the front and John had managed to ride away from Tony and was coming across fast. Luke seemed to be more concerned than I was as John, the other Junior was now challenging not just for the Junior win but the race win. Tony was second Vet to me at this point and gradually slipping back so I just hung in, with Luke pushing the pace. Eventually it was clear John was going to bridge the gap and soon the three of us were together with two laps to go. Two juniors and an 'old man'. Admittedly, I had far more experience than these two but the guys were trying to beat each other for the win and John was clearly the stronger having rode across the gap. With a lap to go I decided to see if I could get the jump on the two youngsters and tried a couple of big attacks, but both attempts came to nothing and the lads counter attacked and rode away from me. Oh well, I might not have been on for the race win but I was clear for a Veteran win and in the last hundred metres, as John crossed the line as race and Junior winner, Luke came a cropper on one of the sharp turns and I just managed to catch him as he climbed back on his bike, allowing me a clear run for second place and Veteran winner.

So, first win of the season, shame it wasn't the overall race win but it's only the Vets classification that concerns me so that was plenty good enough.This result as well as the third place at Oxford now gave me 23 National Ranking points which would help for the next race, the National Trophy in Abergavenny and the official start to the 2010/11 season.


Wessex Cyclo Cross League Round Two - Veteran Results
http://www.britishcycling.org.uk/events/details/7251/Hargroves-Cycles-Swindon-Cross

National Trophy Round One - Abergavenny


Pretty much all the Nationals for me were always going to be an epic journey what with the need to catch ferries off the Island. The Veteran races for the Trophy mean very early starts to the day or overnight stops due to the 10.30am race start. Abergavenny meant the 04.30am ferry from Yarmouth (the six, and next ferry, was too late) and a three hour drive to what is almost Mid-Wales. It was still dark as I got near the Severn Bridge at Bristol, and I was getting twitchy with the driving. When I arrived in Abergavenny it was only about 8.30 and I still had two hours to hang around, so I got a few laps of the course in and was instantly surprised at how different these national courses were laid out compared to the local league races. Lots of sharp turns, very steep banks, slippery off camber sections and run-ups including a tarmac section through the finish line. I guess over the years the perfect venues have been sought out around the country to make the best courses. That's not to say the local events are bad, the majority are excellent, but some don't really have the variety to make these type of courses. I must admit I prefer the all out, less technical courses where speed and power are needed, but Abergavenny required a fair amount of technical ability too which was fun, but not always to my advantage.

Still, because of my fairly high national ranking I was placed on the third row of the grid with around 30 riders behind me and about 15 in front. The start was alongside a couple of football pitches and pretty firm before taking a right, around the bottom of the field. I got a great start, straight down the right side, no-one in my way, and by the turn I had got up to 5th. Maybe though I'd gone off a bit fast and after a bit of scrapping I settled into 9th. The favourites were away, as early as the first lap, and it was clear that I was going to have to fight just to stay in the top ten. This was good though, I might even make it to sixth or seventh as I could still see Keith Sheridan and a couple of others riding three up and about ten seconds ahead. Ten seconds in a national though is a big gap to cross and requires a very big effort to close.

Wessex regular Tony Green rode across to me and the two of us spent the rest of the race chasing down the guys in front. I have to admit that on my turns in front of Tony, I could have tried a little harder. He gave me a ticking off after, well more friendly advice really, and warned me that nationals were nothing like local races and the need to stay right on it all the time was paramount, and he was right, but that didn't stop the two of us going for a sprint to the line for 10th and 11th, which I duly won after Tony seemed to have dropped off a little to let me come through ahead of him so he could get the jump. To be honest Tony, if you are reading, you may have been better holding the small gap you had because I don't think I would have been able to ride across. That's the fun of racing though and what gives a rider the biggest rush. Darren Atkins won this race and I finished 2m43s down. A big gap....

The three hour drive home was nasty and I had to turn off through Bath as I couldn't stand anymore motorway, then ran straight into heavy traffic. On the journey I have to admit that maybe the thought of doing the Nationals wasn't such a good idea after all, and maybe I should just dabble until I feel as if I can challenge in the top 5 in order to make the journey, cost and effort worthwhile.

National Trophy Round One - Veteran Results
http://www.britishcycling.org.uk/events/details/29468/National-Trophy-Series-Round-1

Below is a video of the senior race, same course I rode, but not my race.


Wessex Cyclo Cross League Round Five - Reading

Leading at Reading
Pic By Graham Robins
I was hoping for a bit of mud and rain in this race as I had fond memories of a great race in the nastiest conditions here two years ago where I was 7th Senior. It was almost entirely bone dry though, which was good, as Reading is great in these conditions. Still, that didn't stop the bike and a little stupidity from letting me down. Once again I managed to race off from the start and soon took to the front. This time it was a little more satisfying than my start at Swindon as I had managed to ride into the lead with Keith Sheridan, Luke Cowley, Lewis King and Gary Allen all behind me, riders that I'm well aware of keeping my eye out for. Lap two, and I got a bit of jump and managed to put around 10-15 seconds between myself and Keith Sheridan. It looked for a lap that I was holding this gap quite well, but then the gears started to play up, the rear-derailleur catching and lifting up and back almost to breaking point. I couldn't see what was causing the problem without stopping so decided to go on for one more lap before considering a bike change at the pit. Big mistake! Along with panic that the gears were getting worse and Keith starting to catch me, I shoved it into the big ring in the hope that maybe the issue was with a bent inner ring or a bad chain-line for the gear I was riding (I was clutching at straws now) but that was a bad move, the derailleur caught and the mech exploded, snapped in half and locked the back wheel up. Race over! The pit was too far to make any use of a spare bike. As it turned out, one of the jockey wheels had snapped so I can only think this caused the chain to jump around too much and catch the derailleur, resulting in the eventual fail. At least I could be happy that I was riding the race right at the front and seemingly holding that lead with relative ease.

Wessex Cyclo Cross League Round Six - Oxford


On my way to Winning at Oxford.
Pic By Graham Robins
So, third time lucky? Oh yes, third time lucky. Another trip to Oxford School and another dry-ish race. Not as dry as the race a few weeks back but still no mud of any note. With last week in mind and a perfect start straight for another fast one, I made sure that I took full advantage and raced off with the sole intention of building the biggest lead I could by the end of the lap, which turned out to be around 30 seconds with Gary Allen and Lewis King chasing. This time I had complete control and each lap I pulled out a slightly bigger lead. On the finish line I had 1m10secs over the chasers and crossed the line as outright winner with Lewis and Gary sprinting for second place. It seemed strange to be a spectator for the remaining podiums in a race that I had just been in. Very satisfying, it's not a feeling that I get very often, winning races. In my twenty years of racing, I've probably won maybe ten or so open/league races in all my disciplines combined, and this win reminded me of why I do this sport. There is nothing like the feeling of being the quickest and knowing the training is working, its very satisfying but it doesn't take long to be knocked down a peg or two, and this happens in the biggest competitions time after time. Only a week later, I'd experience a personal flat spot in the season so far, but made a little sweeter by the fact that my contribution to the Inter-Area champs, riding for Wessex, still counted towards a nice achievement all the same.

Wessex Cyclo Cross League Round Six - Veteran Results
http://www.britishcycling.org.uk/events/details/11291/Bikezone-Cycles-Oxford-Cross

Inter-Area Team Championships - Leicester


Another long drive, three hours once more but this time I didn't have to leave quite so early as the Veteran race start was a bit later in the day. The Inter-Area champs have teams of four riders competing in the race from all regions around Great Britain. The Vets race had around 70 riders with around 20 teams taking part. Some regions had enough riders to make up an A and B team; Wessex A team had just three, Myself, Tony Green and Lewis King which would be enough, as three riders finishing was all that was required to get a team placing. In our opinion, the organisation at the start was shameful, this was a national event after all and we found ourselves five rows back, behind a number of B teams. This was totally unfair and once the fifth row had been set, the grid just turned into a free for all. We were at a total disadvantage, with one of the commissaries even telling us the grid was based on last years positions? Not sure that was fair. This may have been true though, but when it came down to it, the start wasn't wide enough to grid all the regions A teams to a fair order.

The start was frantic, within 30yards there was a crash and the three of us were held up by it. I think I came off worst. I managed to avoid being in the pile up but I was right behind it, had to stop, then ride over a bike to get back in the race, then, by the first set of hurdles, in my haste to move up, I slipped and went down, twisting around just in time to see another rider coming right down on top of me. In a tangle, and a few choice words the two of us got up and on our way, thankfully both in one piece with no damage done. I had no idea where I was at this point but I estimated around 30th. It was possible to pass two or three riders at a time this far down the field, but inevitably you start to reach riders as quick as yourself and it gets harder to make up the positions. Once I reached about 20th, I finally saw Tony and Lewis up ahead, so at least that meant we are all in the top 20. A few laps later and I was almost on Tony's wheel with Lewis a couple of places further up. We were all in the top 15 now but only had a couple of laps to go. The gaps had grown out and I couldn't quite latch onto Tony as he pulled away from me again. This wasn't a problem though as no one else passed me, and I think Tony and Lewis may have picked off another position or two in those closing stages. At the finish Lewis claimed 10th, Tony 13th and me 15th which was surprisingly good enough for third place team overall!! A great result, considering our rubbish start and the fact we only had three riders, leaving no room for error.

Personally, I was a little disappointed with 15th and believe I could have got a top 10 had our start been better, had I not crashed and had I not backed off a little in the closing stages, but still, considering all the negatives, I was ok with 15th as I didn't feel too good on this extremely twisty and slippery course that, although not muddy, was very slick due to recent rain and a lot of grass. Not really my type of course but a great course all the same, well worthy of any national level event. Just a shame the organisation at the start was a bit of a shambles.

Inter Area Cyclo Cross Championships - Veteran Results

Inter Area veteran Champs. I appear for 2 seconds between 1m03secs and 1m05secs going past the pit entrance, in the Wessex yellow and red top.


So that's where I am so far. With all the rain we've had this week I'm expecting Wessex Round 7 at Basingstoke tomorrow to be very muddy, and to be honest, I'm relishing the challenge as CycloCross doesn't get seriously fun until the mud arrives, and at some point soon, this has to happen.

Saturday, 14 August 2010

The Cyclo Cross season is close - Wessex Cyclo Cross League and National Trophy just round the corner.

It occured to me today that I really only have a few weekends left to get myself sorted for the 2010/11 Cyclo Cross season. I'm not unfit, far from it, but I haven't raced since May, at all, and my cross bikes are still largely un-assembled collecting dust in the loft. It was only the arrival of a new pair of wheels in the week that prompted me to dig the frames out from under the pile of junk building up on top of them since the end of last season in January. So that's as much as I've done, put the wheels on the frames and a pair of tyres with no inner tubes fitted just to get an eyeful and a reminder of what a cross bike looks like; and let me tell you, even in that state, it made me grin at the thought of what I am in for this winter and I actually found myself wishing, for a very brief moment, that it was in fact winter and the mud was awaiting my arrival.

It's four weeks until the first round of the Wessex League and the first event of the season down this end of the country, but will be five for me as I will be at the Bestival that weekend getting pissed up, a final blowout before the fun begins. That means I only have three weekends to sort the bikes, as next week will be taken up sorting and racing the MTB for a race in the Southern XC in Alton, Hampshire to see how my condition is. I'm 40 now, so will have to loosen up some of the joints and blow a few dusty cobwebs out of my wrinkles :0) which means I will be racing Veteran in MTB as well as Cyclo Cross so it should be a bit of an eye opener. To those who know me well, have I ever mentioned I will be a veteran?!!!!

Applied for my BC membership and Licence today, put a few bits and bobs on eBay so I can get a few other bits and bobs for the cross bikes, and for the first time in months, wondered, not for the first time in 18 years of racing, just what the hell I am going to do training wise.

The last three months have been made up of just general riding, around 9-12 hours a week and apart from my week in the Alps, that is about it, no intervals and nothing near race effort really. So, I should be pretty well rested mentally as well as physically, if not a bit slow.

I need some kind of focus so I dug the Bible out today . . .

No not the Jesus version, the Simon Burney version "Cyclo Cross - Training and Technique".

I've never been too sure how well received this book has been over the years, but it really is the only book on the subject out there and now quite out of date (my version is the 2nd edition) but Burney is a bit of an icon in the eyes of most modern day cyclo-crossers and amongst all the stuff I can't be arsed to read, there is quite a good section on training. The plan he suggests is very generic, but it does kind of mirror my usual weeks training hours, so apart from the fact that I need to do some running as well, I thought I'd use it as a guide and follow it the best I can using my weekly routine of sessions.

Normally, I start with good intentions then give up after a few weeks and just hammer out the intervals, mostly resulting in a total blow out a couple of months later. I want to resist the temptation to go all out from September and being blown to bits by December, when all the important races commence. So, Bestival being the first reason to start slowly and the second "hold-back" being the Burney programme, it looks like September is three weeks of 'doable' training. This is good, but it includes running so I have resolved to start running this week and getting the rest of August out the way to ready the legs for training proper.

So rather than the three week hard, one week easy that Burney suggests from Sept onwards I will start now. The first phase will be 5-6 weeks hard (well hardish') then an easy week at the end of September.

The Burney Plan:

September (in basic terms)


Mon - Thu (daily)
20min run and 1 hour (level2) on the bike
Friday
Rest or recovery ride (I do this anyway)
Sat
90 mins upper level 2
Sun
2-3 hours level 1

I reckon that's 9-10 hours, sounds good to me and yeah, pretty much what I've been doing albeit at totally random intensities and no running.

I got some running gear for my birthday and I know I can do 20mins fairly easily so will try and do those when I get home from work. I've been training at lunchtime for nearly a year now and it is so much easier to get an hour in than after work, and I'm fresher, so an hour at level 2 should be ok, in fact I have been doing that for a few weeks anyway. Level 2 in Burney's terms is 15 beats below threshold heart rate, so that is fairly intense. I did one of his level 1 sessions today (approx 25 beats below) and averaged 20mph for 90mins, so I think a level 2 session is going to be around 21.5mph on the road bike (which will be stripped down soon for parts on the cross bikes - will be back on the single speed to work on leg speed :0~). Perfect, I've been doing between 21.5 and 22mph anyway!!! So that's Mon-Thu sorted. Saturday's can be just what I did today but brisker and 2-3 hours on a Sunday will be easy.

That should ease me in. I intend to do short daily blogs and tweets on progress so please check back here or on Twitter.

Just to set the record straight, and for proof  later in the season that I reached my goals (hopefully), these are my aims for the season:

First three Cyclo Cross National Trophy rounds (Veteran Category)
To be in the top 5-7 overall after round three, otherwise I will ditch it and concentrate on the Wessex league for the rest of the season.

National Trophy Series (Veteran cat)
If I get to the end of all the rounds in January a top five overall will be my aim and hopefully higher.

Wessex Cyclo-Cross League (Veteran Category)
Going for individual race podiums, top three but with a mind to winning as many as possible.
If I quit the Trophy after third round then I will go for overall Veteran winner but top three overall will be pleasing.

South of England Championships - December (Veteran category)
I'd be lying if I didn't admit that winning this is my only interest, but if not I will be happy to medal.

National Championships - January (Veteran cat)
Not sure what to expect but a medal would be very . . . very pleasing.

TTFN