Thursday 21 May 2015

Long weekend cycle/wild camp

Here's the plan for the weekend. Posting it here so I have some accountability and can't bail out!

Sunday. Ride the route of the Wiggle Peak Punisher epic 100 mile in the Peak District.
Wild camp in bivvy bags or a tent if it's bad weather.

Monday. Ride the Petit Depart route, 80 miles in the Yorkshire Dales following some of the Tour de France route.
Wild camp as before.

Tuesday. Ride the Ripon Revolution route, another 80 miles on the route of the Tour de France.
Collapse in a heap then drive home :)

Wish us luck!

Thursday 14 May 2015

Toulouse Trip Booked!

I've booked my flights to Toulouse in July and I'm getting pretty excited! 3 days of cycling in stunning scenery, warmth and good company.

image courtesey of velopyrenees.com


We're doing various routes around the Pyrenees with the last day cycling out to see the Tour de France go past, on Bastille Day.
This has been arranged by some guys in my triathlon club and it's a chance I can't let pass me by.

As they arranged it at the beginning of the year I'm a bit late to the party, not only in getting au fait with the arrangements but more importantly with the training!
My bike hadn't seen a proper hill since my Edinburgh to home bike ride in August last year...

A quick look at Greg Lamond's Complete Book of Cycling and I've got a very rough training plan. This comprises basically cycling a lot and cycling hills a lot.

So the last week I've been out and started putting some miles in the bank and some load on the legs.

Of course none of this could get started before I bought some new cycling shades.

Always on a budget I decided a quick visit to Screwfix was my first port of call. Got the busy assistant to get out every pair of tinted safety glasses they had in stock and bought the two which fitted the best. A pair of Bolle ones at £9.99 which must be the coolest casual sport type shades I've ever owned and another pair of Site ones for £2.99.
Got home and felt I hadn't explored every possibility. The Bolle ones fitted like... Like a mask?... So onto the online Bolle catalogue I went.
RESULT! The Bolle Rush+ safety glasses leaped out of the page. Resistant to industrial solar radiation and the impact of a 6mm ball bearing fired out of a jet engine. £8.70 including postage on Amazon.
I ordered two pairs, a sunny dark lens pair and a twilight pair for evening rides.



How cool do they look??!!!??

Then I booked a bit fit at Velosport in Putney to get my riding position dialled in. The guy there did a 3 dimensional Retul fit and moved my saddle forward 4cm and up 6mm. This should engage my quads more effectively and eliminate a slight bit of knee soreness I've been getting.
At the same time I've made the step up to change my old mountain bike shoes and pedals to road shoes and Time RXS pedals and cleats.

Bike feels much better now in many ways.


Training recently:

Thursday 7th 1 hour hill repeats https://www.strava.com/activities/300061648

Saturday 9th 1 hour tempo intervals https://www.strava.com/activities/301267813

Sunday 10th 100km 932m of hills https://www.strava.com/activities/301727595

Tuesday 12th 2 hour ride https://www.strava.com/activities/303290296

Wednesday 60km to bike fit and back then a quick ride out.


Training for the Pyrenees has begun!



Planning a cyling route on a Garmin 310XT

I've been planning a few training rides recently and also some weekend trips like the one a couple of weekends ago, down to the New Forest and back.

My Garmin Forerunner 310XT has a very basic capability to follow a pre planned route via a kind of breadcrumb trail. It doesn't give you a map of the surrounding area but it does give you the route and direction to take.

It looks like this:

I normally set the zoom to 300ft or 0.3km to make it clear enough to follow.


Garmin give you the means to upload a route to the device by planning it turn by turn on the Garmin Connect website. This just wasn't going to work for me so I've found a really good system.

The way I've been doing it has planned local cycle rides and sportive routes plus more importantly it's generated routes for long distant bike rides. Last year I made routes for a 3 day Swansea to London ride and a 4 day Edinburgh to London challenge.
All the routes have been relatively quick to make and have followed the most amazing quiet, safe cycling roads, faultlessly for thousands of miles over the last year.

Here's how to do it.

If you have a newer Garmin you can skip many of the later steps and just put the route file into your New folder on the Garmin or it's memory card.

You will need a free account at Strava.com.
You will need a Garmin Connect account and Garmin Express.
You will need a free account at Gpsies.com.

1. The point to point route is created in Strava's brilliant route builder application on their website. This uses Strava's heatmaps to work out which roads are most popular with cyclists, then uses those roads in preference when building your route.
I've been routed down exquisitely beautiful, smooth tarmacked, tiny farmer's lanes which would never have come up on traditional map planning, let alone knowing whether the surface was suitable for your road tyres.

You can also select 'minimum elevation' to avoid the hills if that's what you want. As Strava routes you down the popular cycle ways you can be sure that if there's a hill on route, you'll be going over it!

2. Export the route. For the 310XT you need to export as TCX. If you have a newer device that may be all you need to do, then copy the route file to your New folder on your device.

3. Import the file into Gpsies.com.

4. Export the route, download the gpx track from Gpsies.com. This re plots the course and makes it acceptable for upload to Garmin Connect.

5. Upload gpx track to Garmin connect under 'upload activites'.

6. Click on 'save as course'. If you right click on this and open in a new tab it will be easier to complete the next step.

7. Delete the track you just uploaded, hopefully it's in the previous tab otherwise you'll have to search for it in your activities. Mine are always buried around the year 2000 somewhere!
If you don't delete the original track Garmin won't send the course to your device for some reason. It has cost me many, many hours of frustration to work this out!!

8. Go back to the course you saved and click send to device. Select your Garmin 310XT. It should then sync across via Garmin Express.

9. On your 310XT go to Training/Courses and your new course should be in there. Select Do Course and off you go!
Don't wander too far off course because the map will disappear entirely until you find your way back. Garmin will then tell you Course Found! As if it has found it for you... Hmmm!

Very rarely there may be a problem with the course which can be resolved by setting the speed and time values to zero when creating or editing the course.


That's it. Seems very convoluted but it's definitely worth it. The best cycle routes I've done have been created this way. Enjoy :)

Tuesday 5 May 2015

Weekend training

Bank holiday weekend with my son at his mums, so a load of spare time to get some miles in.

Decided to do my long run on Sunday, combining the healthiness of intense cardio exercise with the cumulative hangover I'd achieved from two nights drinking. Having left my car in Richmond an early start was required to reach it before the traffic wardens were entitled to notch up another kill.

In the end I got the train halfway and ran from Surbiton station, reached my car in 5 1/2 miles, my longest run for months. Felt strong so I ran another mile to give myself a pleasing 10k total.
Got a good euphoric buzz from the running and promised myself to build up to half marathon fitness as a priority.
Strava link.

Just got home and about to step into the shower when I'm called out for a bike ride. Only a moments hesitation and I was out the door again for a really good fun ride out to Richmond Park and around. 30 miles ish in total.
Strava link.

Monday the sun was hot and another unexpected call out for a ride. Went to the hills this time to begin some training for a trip on the horizon to the Pyrenees.
Another good ride of 45 miles.
Strava link.

Pretty happy with the weekends training, the Pyrenees cycle trip is in July and with some strong cyclists so I need to do some work to get my fitness up in time.

There's also a slight temptation to do the Dragon Ride in June, a 224km brutal hilly ride around the Brecon Beacons in Wales. Will ponder this a bit before signing up as it's in less than 5 weeks!

Sunday 3 May 2015

New lease of life

So the engine swap took 4 days and lots of swearing, bruising and skinned knuckles. It's not something that I'd relish doing again!
The positive side is that my van has a new lease of life and it started up first time after at least a million cables and pipes had been disconnected and reconnected with only my memory to guide the reinstallation.
Apparently it will take 6 weeks for my oil stained skin to replace itself and I can look like a normal human being again!

Thanks to Gary who helped a lot and P.J. Autos in Byfleet, who lent me the engine hoist and some tools and even offered to lend me a car while mine was out of action.