Spotlight on... Chris Baldwin

Name

Chris Baldwin (aliases Big Guy, Yank, Diesel)

Who do you race for?

Eagle RC, and it only took a year of riding with Simon Hewins around Tok's own Regents Park Velodrome to get the invite. It was to their Christmas mince pie night 2006, and by the time I left I'd been stripped, re-dressed in full racing kit and about £100 worse for it. The club takes the initiations seriously. How else do I explain the scars?



How long have you been racing?

More of a how long on the bike, as I were a poor country lad with no organised races in rural New York in the early 70s. We used to live on our bikes in the country lanes, about as rural as it gets. Two of us from a little village thinking we were the second coming of Merckx as we did 60 to 120 mile runs. If only we could have found a race. Or a club. Or someone who could show us how to keep rims clean when gluing tubs. And have chamois that didn't feel like lizard skin. Wool shorts and all.

Three years ago I decided enough talk of non-existent glory days, got my BC license and did my first organised races. Just getting on to a 70 races since then, so making up for some lost time.

What type of races do you do?

More easily answered that I don't do track, which anyone who's seen my masterful sprint displays will agree is a good thing. Road racing, circuit racing, time trialling (10 to 100 miles), a bit of cross and even, as much as I hide it, a few bike legs in organised triathlons (it pays well!).

Where do you race?

I suppose Hog Hill is my home circuit, but all the London usual suspects with the exception of Palace as it clashes with our TT series, the E1 and E2 TT courses, the ERRL races and have been known to sneak off to Yorkshire for a fast ride and to France to taste the pain of continental 123 Cat racing.

Briefly describe a typical training session -

As a single dad to a six year old daughter (and even with an understanding girlfriend), time is of the essence. Training is year round in blocks of generally two hours time six days a week where intensity and quality rule over quantity.

I don't mind going round and round my usual circuit of Regents Park most days as it provides a consistent platform that can be used for intervals, tempo and even the odd sprinting session. There's always a cabbie to chase or if I'm with Phil Sheehan little electric cars to annoy. Liz, the multi-talented girlfriend and former Australia rowing champion, races as well and we get some good sessions in where I try to hold 25 mph while she drafts as preparation for some of her races, then open gaps and chase each other down. I almost went to a Powertap this year, but had cold feet at the last minute as it seemed like yet another device to tell me that my numbers don't add up to my results.

What are your Goals for this year?

Well, we're half way through and the season has shaped up with some nice surprises. I survived turning 50 in March, and for the first time thought I might try a few of the coffin dodger races.

I've targetted the various masters national and world championships, and a few others where the points will help the club. So far, so good as I've had several wins and podiums with the best racing (road race champs) to come.

It'll be good to get the 2nd Cat license, but I've been sitting on 37 points for the last few weeks and I reckon the 3rds are toying with me and won't let me get there without a fight. No respect for their elders I say.

Managed to pick up our club championship last year based on time trialling results over 25, 50 and 100 miles and wouldn't mind holding the trophy for another year as my daughter is growing some wild flowers in the cup and don't fancy having to clean it out yet. Too boring (even to me) to state individual times to break on the TT distances, but seem to be a bit quicker this year than last so with a fair wind blowing . . .

And of course riding naked on the tandem through London on a sunny saturday in June with 1200 other cyclists. Or was I dreaming that one?

Have you got any training Tips?

Long slow distance makes you good at riding long slow distances. Follow the training advice of Greg Lemond and keep the intensity high. It's good for the soul. Race as many times a week in the summer as you're able. Beats training.

What have been your best races so far?

Without a doubt, it was the day that my daughter and I both won our respective races at Hog Hill. Equal prize money as well. Second was the win at the Hillingdon GP (where the combined age of the next three finishers just edged over 50) and then third would have to be finishing on the same lap as the leaders in the Smithfield Nocturne, 50 yards from home with friends, family and club mates supporting mme around the meat market circuit. And handing me a pint on the warm down.

Ras De Cymru (2,3,4) Stage Race: 1-5 July 09

I've taken the liberty of stealing my team mate Sylvain Garde's Report of stages 1-4 I have reported on stages 5 and 6 only. Also thanks for the picture Sylv. Additional reports/comments from Andy, myself and Sylv are available here
Stage 1 - 7km - 35.3km/h - 174bpm

Twelve minutes of pain. I knew it would be, but it was worse than I had feared. I ran a 5km fun run in 18m the previous week and thought that was painful, this was much worse (the other difference being that I thought I looked fit amongst the donut-eaters at the fun run, whilst at the RAS most everyone looked fitter than me).


From Left to Right - TEAM ACC
Me, Hal, Andy and Sylv

A long rolling section which took about 8 minutes with some decent climbing, straight into hyperventilating, and then a horrible climb which was just too steep for me to stay in the saddle, incredibly painful. Had my TT bike but no disc wheel or TT helmet. Average HR was 174 and max 183. I remember Andy's terrible state as he finished a few minutes after me, and I don't think I looked any better than that when I crossed the line. Finished 28th, 48s down - D'oh.

Stage 2 - 86.4km - 40.3km/h - 156bpm

Was well placed just behind Hal for the first KOM and tried to initiate an attack before the downhill immediately after that, but everyone sat up recovering after the sprint and the bunch (minus 20 or so) regrouped during the long downhill. Toks and I sat near the front coming into the second and final big climb and Toks attacked solo there. A small group then went away but I didn't want to risk bringing the bunch back to them, so only when it was clear that Toks was not going to make it, did I attack. I probably waited just a little too long, as by the time I went past Julian Winn I was struggling a bit. But us two through and offed for a bit, we we so close to the break, about 25m, I think a huge out of the saddle effort might have just made it for me, but I thought the climb wasn't over, and I could just see myself having managed to join the break, only to get dropped on the next climb seconds later.

So had to wait for the bunch, and the rest of the stage was rolling, until we hit the dual carriageway. I was feeling better by then and joined a through and off intended to bring back the break. That was undoubtedly the hardest t-n-o I've ever done, only about 8-10 were working (including all ACC, Marcus and Dave) and after ten minutes even though I was still taking turns it felt like any second I was going to blow. I imagined that was what the final miles of a Pro sprint-finish stage must feel like - it was painful but glorious, and we got praise for our work at the front. The finish was on a small climb but with a dip and another 100m down, I misjudged it thinking the top was the finish, and could just not sprint anymore once past the top, so was overtaken by quite a few riders. Totally spent after that, felt horrible. Hadn't eaten enough too, just one gel, a mistake I wouldn't repeat.

Stage 3 - 24.5km - 42.9km/h - 155bpm

We had about three hours to recover after the morning stage and I was feeling terrible. The thought of quitting (after doing the TTT for the team) crossed my mind. We went for a warmup and the legs just felt dead. We got going and it was hard, but not quite as much as I had dreaded. I was behind Andy and he was taking super strong turns going down the DC. I was feeling sorry for Toks on his totally stock road bike, and also Hal with his plastic DIY extensions for only aero aid. We lost Hal to a puncture just after turning back half-way ish, I was feeling (a little) better but Toks and Andy were tiring, had to ease off once or twice. The last few miles seemed to take forever, now I was struggling to get up the climbs. I knew we hadn't done fantastic but didn't expect to have lost so much time, 17th of 22 teams.

Stage 4 - 80.9km - 40.7km/h - 144bpm

Fortunately recovery was good overnight and I was now looking forward to the next stage. I quite like the finishing hill (even though it had one of those bloody false-finishes at the top, but at least this time I had a few laps to make sure I knew where it was). Marcus and another guy got away. Later on Dave K and a group of about 8 tried to bridge, at first not being chased down with the bunch slowing down to under 35km/h at times. Later the hammer went down and upon coming to the top of the hill for the second to last time we caught them (helped by the fact that seemingly the group disintegrated when some went on to contest the KOM) and we also caught Marcus. Couldn't get away after that so decided to rest and have a go at the climb, only got passed by one after the false summit, to finish 8th which I was pleased with. The SIS gels I was trying out seemed to work great, had 3 and didn't feel any noticeable dip of energy during the stage, and the same for the following.

Stage 5 - 112km - 38.6km/h -

This is the stage that everyone had been dreading! - essentially four circuits of 16 mile loop, punctuated with a few lumpy bits a super fast A road section and a 1.5km"Oh-my-fcuking-gawd-you-can't-be-serious-man" climb (think Whitedown!). The descent of the climb was great fun of course but it was a like having to hold a TV aerial in a really uncomfortable position just to watch your favourite TV program (far too much pain for such little joy!).

Once again the ACC boys put in a good showing. Props must go to Hal "the Monster" and Sylv "Racer Boy" Garde who never seemed to be off or near the front. My old legs we're feeling the pressure of 4 days of racing so I had to sit in and do my social thing. I had a word with ex pro (ridden the Giro I believe) Julian Winn. He's now a 3rd cat :-0and in the 2008 version of the RAS he was the GB Team DS. I reminded him of how of ten I heard Nicole Cooke shouted "Julian Julian" on her radio. and he cracked a cheeky smile and confirmed that she could sometimes be very demanding.

So on the first ascent of the bitch climb I made the classic error of being too far back and also realised that a 16% climb and 39/23 gear combo's wasn't a great match in my case. No panic, "puff pant, honk snort". I could just make out the yellow ACC jerseys in the bunch some twenty metres away. Mmmm... now simply riding across to the bunch required more watts of course but the headwind and the nasty energy absorbing road meant I need help. Two or three guys took to the front and after one turn each we were back on quickly followed by Norwood Paragon's Russell Painter who had also become dislodged. All back on we flew down the super whizzy descent and on to the equally fast A road.

At this point the bunch just seemed to plod along allowing a two man breakaway to quickly gain a minute by the end of the second lap. On the 2nd time up the climb I got myself swamped by a mini attack at the bottom and got to the top to find there was a significant gap between the bunch and me. Shit now what?? Enter big guy from Team Isle of Man (they have Liverpudlian accents you know). Soon we're in a rather serious looking thru and off but its not working - we ain't getting back - the bunch have shown us the middle finger and its game over. Noooooooooo!!!!! I adopt my superman position and hit 53/12 like I hadn't done since our Team Time Trial.
Big Isle of Man does the same and so do a few others.

With the tail wind we're close 40mph and the Junior rider that is with us is spinning out. Eventually we see the service vehicle and a soft pedaling bunch again and five mins later we're all back together. A few other also rejoin after similar efforts one of them being Jason Humphreys who looked pretty happy with himself and shot to the front.

So back in the bunch things never quite got going and a bit like the weather - some efforts were promising but could not to be relied on. This served the break well of course and they soon had close to 3 mins. From the middle of the bunch I could see Hal and Sylv taking stints at the front and a few freedom passes were released but then they were quickly revoked. The 3rd time up the climb was about as tolerable as having a stubborn tooth removed. I stayed with the bunch Just!. Norwood Paragon's Jason Humphreys was less lucky and didn't get back on unfortunately. Having peeled off on the A road for the final time off came the glasses and up went the arm warmers. The weather Gods were obviously unimpressed with our efforts so for amusement/pain or general hilarity they sent down rain very hard. You've all been there before - water from back wheel sprays in your face and you have to take off your google/shades just to see whats in front of you. Arrrggghhh. So finally bunch sprint up the climb, who's gonna get to the top of the climb first? Sylv looked good, so did Hal and so did Andy. Me I just had to survive the climb. Last stage tomorrow Yippee!!!!

Stage 6 - 83.2km - 37.4km/h - 145bpm

I knew from last year this was definitely not gonna be run off like the TDF's final stage procession into Paris. The word was out that the Paragons meant business and a possible Paragon/ACC breakaway alliance was on the cards. Once the lead car pulled away after a five mile neutralisation is was game on! Attacks began and just kept going. Who was attacking just about everyone?

Every time I looked up I could see the numbers 31, 8, and 4 (Dave K, Sylv and Hal) stringing things out. The bunch snaked its away along fast narrow lanes, attackers got chased, then chasers got chased down and passed by new attackers. Things were vicious on the flat and descents but the pace was equally high powered even when the terrain wasn't flat. For the most part Andy remained mid pack and so did I until I gradually made my way to the front to join sylv, Marcus and Dave for the last 60 minutes. Never one to miss out on the action (legs permitting ) I launched my attack on a slight descent and was quickly jumped on by Jason Humphreys (NP).We were soon reeled in but it somehow had the desired effect and Dave "I-Bet-U-can't burn-more-matches-than me" Kennett crested a little climb with a couple of others for company rounded a corner and was gone.

Julian Winn (Abergavenny RC) came to front with myself and Hal and we rode tempo while Dave Kennett and his new buddies slipped away like thieves in the night. The pace soon hotted up again but the gap stayed good and break wasn't seen by most of us again. Once on the 4 mile climb a strong group of 20 or so containing Hal, Sylv and most of the top 20 GC guys surged away from the rest of us and reeled in the break. Ain't power to weight ratio a BITCH!

Further down the mountain the rest of us set about out things with a little less haste. All the way up the climb I'd swapped positions with a plucky Junior rider, Max Webster. I thought I'd dusted him off at 500 metres to go but he kept me insight then shouted "common Toks" and duly out sprinted me to the line. A great stage and another brilliant run Ras De Cymru well done to all those who help put together such a brilliant stage great race D

FINAL GC -
Sylv 18th @ 5.34
Toks 33rd @ 8.40
Andy 34th @ 9.10
Hal 62nd @ 25.41

Hillingdon VETS: 17.06.09

Sometimes you ain't got it. Tonight I didn't have it. The circuit was windy and generally that means you need to stay alert. I got caught dozing like a few others and found myself part of a second group. On the drag up to the finished I jumped hard to get across to the front group. Dave Gaylor (Kenton RC) came across with me. The break of 15-20 or so were in touching distance but my legs quit on me and despite a brave effort Dave couldn't get us across. I pulled out of the race rather shamefully and took my sorry butt home!

Dragon Ride: 14.06.09

The Dragon Ride has to be one of the best run sportives in the UK. Steph entered us for the event back in early spring. I hadn't really trained specifically for it but on the back of mainly crits and a few road races I still expected to do quite well. On the day the weather was glorious and all participants were in buoyant mood.

Steph opted for the Medium Fondo (80 mile version) and I jumped in for the Grand Fondo (118miles, I believe). Unlike some I didn't manage to hook up with any fast groups so its was essentially one long time trial. I pretty much rode the whole thing at tempo and never really had to dig too deep. At the 20 mile point I decided to really give it some but disaster struck - I broke my chain. After a 20 minute wait a very nice chap who I'm met the evening before stopped and repaired the chain. His handy work was then checked out by neutral service vehicle and after another 10 minutes I was on my way. I finished rather disappointedly in just over 7 hours and was pleased to find that Steph had arrived finishing in roughly the same time... A truly great day out and a sportive that may not be the toughest but deserves its great reputation :-)

Spotlight on...John Camden

Who do you race for?
Addiscombe CC

How long have you been racing?
This is my third unglorious year of racing.



What type of races do you do?
Only 10 mile TTs - the thought of doing anything longer fills me with absolute and complete horror!!!

Where do you race?
So far I've only done the ACC events (superbly organised and marshalled!!)- the North Holmwood and Bletchingley courses - but I'm planning on doing something a bit more adventerous this year.

Briefly describe a typical training session -
Training sessions??!! You've got to be joking! At the moment I'm riding a minimum 110 kms every weekend - I mix it up, ride as hard as I can for 5/10 kms - slow it down and go again. I nearly always ride with my son Sam - we have an unofficlal KoM race up every climb we hit - he wins. I supplement 'doing it for real' with a couple of 50/60 minute sessions on the turbo trainer each week. Put on the music - loud - and start sweating!!

What are your Goals for this year?
Goals - there's only really one when it comes to racing TTs - got to beat my PB! Having said that thinking about it I do have another - I want to break the age standard for a 10. I was seconds out last year - should do it this as the older I get the easier the standard gets!!

Have you got any training Tips?
Training Tips? - well, yes - this works for me - on the turbo do a 10 mile time trial once a week really hard and try to beat your time. Sometimes you win and sometimes you lose - it's 'fun' - but overall I've got faster and faster.

What have been your best races so far?
Best race - no doubt, the President's 10 last September. Last race of the season and in a way everything had been building up to it. Just everything went right. I warmed up properly - rode the course before hand - used my head: didn't go off too hard, too early and reeled in the riders in front of me. All those painful hours on the turbo seemed to pay off. I just felt so good. I knew I'd ridden well but forgot to start my bike computer so didn't know how well. I couldn't believe it when the times were posted. I absolutely mashed my PB by an incredible 1 minute 40 !!! ...and got third place on HC to boot.

Hog Hill:LVRC

'You're only as good as your last race' apparently so perhaps thats what drives the phenomenal Russell Downing. Whether or not its a truism I definitley felt the need to put last Saturday's 2009 Nocturne adventure to bed. The choice at yesterday evening's Hog Hill Summer Series was 7.15pm race with the E12's or 6pm race with the VETS.. Hmmm... my chances of being truly competitive in the E12's were slim and racing with the OBG's (Oldie But Goodies) cuts me a little slack and I get the chance to ride in my own space. At the front ;-)

Just after six o'clock and we got away (a handicapped race where the CD VETS were given a 1 minute gap) riding the circuit the opposite way around which meant freewheeling down the Hoggernberg rather honking up it. The pace was comfortable and I quickly found myself in the front 3 places. For a while I shadowed this chap from Team Quest thinking he was Colin Roshier. Er... no wrong bike, wrong man. It stayed quite steady for the first few laps with nothing but a few leg warming surges going on at the front. Mostly Craig from Cyclos Uno, a fella from Eagle RT, myself and a couple of others shared wind buffetting duties. The climb (which is normally the descent) was better for me and didn't require that leg sapping 'power stomping' synonymous with the H climb

Soon the pace ramped up for a preem and which was comfortably taken by Craig. I decided to take advantage of the lull in pace. It wasn't exactly a match burning dig, just an aerodynamic tuck with a surge, but a lap later I was on my J's. I probably had 10 seconds so I pressed on and wondered if anyone would come across. 3 laps later and I was still Billy No Mates. At the top of the climb people were shouting encouragement and I think someone said I had 20 seconds. By lap 5 a chase had begun and my pace had eased a touch. After 6 laps away an Eagle man bridged across with Edgar (1st cat, Finchley RT) and we had just a lap to suss each other out before the group were on to us. The lap board went up ten minutes later and the chase was on to reel in the CD cats which included Eastway Sprint King (Rapha's Dominic Gabellini).

I burnt a couple of matches attacking in an effort to get across to the CD group alone. At the bell lap fatigue caught up with me and despite getting across on the climb the 'all systems shut down now' message finally arrived at my legs. So thats what they did. Its cool, see you at Palace.

Smithfield Nocturne: 2,3,4

Apologies if you've been wondering why it took me so long to write this latest report...occasionally I get pissed off, disappointed, demoralised and a little down with this competitive amateur cycling stuff. The Nocturne was actually pencilled in as a race I'd like to do well in. Last year I was 18th so top 10 would've been a good improvement...When you've committed yourself to writing a blog essentially about your cycling and training exploits... well that is indeed what you should do. So belatedly here we go. OK so I'm sure you've been on londoncyclesport and you've seen the video footage and plenty of pictures of the event. It's a fantastic event; and in fact bar the TDF coming to London this is the perfect cycling spectacle - a perfect intro for those poor folk who have never seen a bike.

Myself and Sylvain "Racerboy" Garde (Addiscombe CC) didn't have a true plan although I did think the words "breakaway and leadout". The important thing would be to be near the front. Sylv has been in great form this season so a definite podium spot could be on the cards. I think the main guys to watch were going to be Cameron Austin (London Dynamo) and Chaz Hollosi (Gemini BC) and of course a few others. A 45 minute warm up around the circuit went well and I observed what the best lines to take were from Sylv and the super motivated Stuart Spies (London Dynamo). In short, it was a perfect crit circuit - a flat 1k loop with a couple of sharpish turns and some slightly uneven bits of tarmac. There were spectators all around the course, with lots of bars restaurants and plenty of bike bling and Rapha gear for sale. And lastly there was a very excitable race commentator. Cool!

After the warm up we left the circuit for around twenty minutes and returned after a preliminary stage of the folding bike race. Now last year I made a mistake and did too many warm up laps and took to the start line right at the back of the field. So this year I completed the final warm up lap and started the race at the back of the field. AAAAAAARRRRRRRRRRGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHH!!!!!!!! I couldn't beleive it, what a bozo! If it was a Road Race or Hillingdon it wouldn't have been a problem but like at Palace and on any circuit with acute angles your starting place in the bunch would be critical. I stopped crying and leaned against the starting barrier at the back and clipped both feet in. I looked at Dermot (Finchley RT) who also made the same mistake and collectively we bowed our heads. Slyv very sensibly was a wheel back from the front row surrounded by an Army of Dynamos.

Away we went and my sprint to the first hairpin bend was rendered null and void as millions 'swamped' around the first turn bend. Out of the turn I tried sprinting past people which interestingly enough was what everyone else was trying to do. The gap from the Dynamo led front group was already telling (I could see them just completing the the straight section)whilst we emerged from the slight drag and snaky turn. All we needed now was a crash to give those speedy boys in blue a few more seconds.

On the most 'comfortable' hairpin on the circuit heading back to the start line - it happened! Three bodies and bikes were spread out like discarded toys in front of us. We "braked, swerved, bobbed, weaved, changed down, then back up" and resuming race pace. The spilt was now clear as we blasted back past the start line and down the descent. Surely no one would crash again - that would be silly! Down he went two bikes in front of me. My knee joint winced with pain as I hammered from track stand speed back up to full sprint endeavouring to catch those taking advantage of another riders misfortune.

It was a little encouraging on lap 3 and 4 as worked our proverbial off to pick off stragglers and those being tailed off from the front group. Visually most of the race was a blur I could hear people shouting "come on Toks", "go Addiscombe" but couldn't see anything but back wheels, tarmac and bright Lycra. If I was coming along it wasn't quick enough and despite the pedal stomping, tongue hanging, air gulping it wasn't enough. After 6-7 laps it was clear our group of 10-12 would be just be a support race within THE support race. So there we were: two Brixton Cycles guys, a Junior - Jake Butler from In Gear, my friend Chris Baldwin from Eagle RT, Dermot and a few others. Chris worked as hard as he could and from time to time dragged himself clear but the gap was too much to make up and his efforts were being compromised by his tentativeness on the bends.

It was a very hard race and I like to believe our efforts matched those of the front group. So what if the real drama was being played out 600 metres further up the circuit. Someone wisely kept shouting "move up Toks". Was this even something I was capable of? In desperate perhaps foolhardy move I gave it the big un. My hope was that my dig would take myself and Chris who was on the front, away from the group... no chance mate!.

The Lactate Gods refused to allow my thigh muscles to contract at a higher speed so after a lap on the front I got back on the wheels. Things did eased up a touch although but not enough to take a drink. With a few laps to go I could see the successful two man Dynamo-Gemini break ahead of the front group. After 40 mins the laps board showed 5 laps, and thankfully these quickly passed quickly. Those that had sat on sprinted things out at for the finish. My race had been over from start really. Oh well...Sylv brought honor to South London's most famous Cycling Club and place a creditable 4th :-)

Palace...Arrrggghhhh! 2

I love Palace, No I hate Palace;

I love Palace, No I hate Palace

I love Palace, No I hate Palace

I love Palace, No I hate Palace

I love Palace, No I hate Palace

It might have been 4 laps or 5 laps who cares. If Warrick Spence (Cycle Fit) wants to do anaerobic threshold efforts at the head of the bunch who am to argue. The collateral damage at the back of the bunch should not be his concern.

LVRC Championships

The League Of Veteran cyclists had their Criterium Championships at Hog Hill last Sunday (31.05.09). I haven't done any LVRC races this year so it was both an opportunity to race close to home and further hone my circuit/crit racing skills. My fitness levels dictate that I'm no longer a caged wolf limited by a lack of aerobic fitness and doomed to simply bunch finishes. Nope! I've got that little edge now which means I can go in search of breakaways. The race was over an hour and 5 laps - with both A's(40-44), my group, and B's (45-49)racing at the same time

On your marks get set... the race pretty much got going from the gun and within the first few laps two guys had a 35 second gap. A 3rd guy bridged across and that was kinda it. Now this was clearly not part of my plan...the break went a little to early. Erm... Sir I wasn't ready can we start again please?... Yeah if only...so with just 30 minutes gone in this 1 hour crit the three podium spots had been assured to the breakawy group. Nobody was gonna close down a minute. With about 5/6 laps to go and nothing to loose I gave it all the power I had on the Hoggerberg and bridged across to a guy who had around 15 seconds on the bunch. I also had Huw Watkins from London Dynamo on my wheel and the three of us soon started working. However there was a problem1

A break from the B's was just ahead of us but couldn't pull away. We had been given strict instructions not to mix with each other at the beginning of the race and to ensure this the commissionaire told us to let the B's get a gap. Unfortunately the bloody B's weren't riding quickly enough and it resulted in our break eventually being force to relinquish its 20 second gap. So yes we were caught two laps later. SHIT!!!!I was bloody annoyed and on the penultimate lap went for a Bradley Wiggins style pursuit effort, but again I was told to let the four man B group break ride away which they clearly couldn't do. I then rolled around with my group on the last lap slightly dejected didn't even contest the bunch sprint. It later transpired that one guy from our group had ridden past the B group rather wait. He got Fourth place. Next time I'll do that. Ya live and continue to learn. God bless the risk takers ;-)

Spotlight on...Antony 'Antloony' Leeson

Who do you race for?
Addiscombe CC, the best, brightest and biggest club in the UK

How long have you been racing?
I took part in my first race at Crystal Palace in June 08 so just coming up to a year now. I've only been cycling for 18 months after deciding that years of a very unhealthy lifestyle which consisted of smoking 20 a day and doing zero exercise was going to send me to an early grave. As for that first Palace outing, I lasted 12 laps.


What type of races do you do?
I do tend to enjoy road racing having got the bug from taking part and winning the B race in our members road race last year. I quite like the Hillingdon circuit but can get a bit boring lap after lap. I've taken part in a couple of Surrey League road races with a few other Agreeables and really enjoyed them. Looking forward to doing a few more once I get my knee problem sorted out. I've had a go at TT but tend to get a bit lonely and my mind drifts way to easily.


Where do you race?
So far I've raced at Palace, Hillingdon and as mentioned a couple of Surrey league races. I'd like to have a go at Dunsfold in the near future.


Briefly describe a typical training session

I must be the laziest cyclist in our club when it comes to training. I rarely do any. I just dont have the get up and go to train on my own. I only usually manage one ride a week and thats our saturday morning club run. Depending on how I feel I'll go with either a 19 mph average group or the bonkers fast training group. Earlier this year I did a few chain gang sessions on a wednesday night. These were really hard at times due to the calibre of riders though I did feel they taught me to dig in deeper and not be afraid to really push myself.


What are your Goals for this year?

Well I did want to try and gain a few points as a 3rd cat, I've a fairly healthy sprint in my legs and can manage the pace of a 3rds race OK but as my knee is causing me some grief at the moment so that plans been put on hold. Quite annoying really as I felt I was going well and stood a good chance of some top 10 finishes.


Have you got any training Tips?

Well if your anything like me and just plain lazy then make every second on the bike count. I just go hard and fast and try an keep up with the group. When I first started riding with the training group I found it hard and did get dropped a few times at first but I came back for more and with some really nice words of encouragement I just stuck at it and now will even do strong turns on the front. To get where I did I just worked my way up through the groups, started of with the 17's, moved to the 18's and then on till the training group. I'd say to anyone out there trying to improve don't be afraid to push yourself, get out of that comfort zone and go for it, you might sup rise yourself.



What have been your best races so far?
Has to be Hillingdon earlier this year when I won a 4th cat race. Its just a race I knew I could win. I went the week before and came 6th despite there being snow on the course. As it was part of the Imperial Winter series that was being held there every week I knew I'd be up against the same riders the following week. I just sat in the bunch, did very little work until the last third of the final lap where I just sprinted and caught the bunch by surprise. Knowing I have a strong finish I just kept going to the line and took the win. What made it extra special was my long suffering girlfriend Anna was there to witness it.

If someone would have told me two years ago that I'd be riding bikes around like a loon and will win a race I'd have laughed at them and blown smoke in their face. How things change. I love my cycling, I look forward to each Saturday to meet up with the Agreeables and have a great time riding and chatting no matter what group I go with. I've made some good friends through ACC, met some great people and shared some fantastic epic rides. I know life as a cyclist in this country can be harsh at times but the good times far out weigh the bad so lets all get out there on a Saturday morning, smile for the world and enjoy what we do the most, ride our bikes.

Hog Hill Once Again

OK so race number 4 of the month and my confidence is slowly returning. It admittedly wasn't the fastest of races (the women racers told us to get out the way at one point since we simultaneously caught up with them and then imediately proceeded to slow them down). Nevertheless the race still required good concentration (not something I'm great at!) since at any point peeps would slide out of shot and before you knew it a group of would have 30 seconds on the bunch. Chapeau to those five dudes especially to Lewis Atkins (Agiskoviner) who got across to the break with a devastating attack on the descent.

Back in the bunch we tried but it didn't quite happen not enough workers or too many shirkers - I think you get the picture. My technical ability was much better in this race in terms of better cornering lines, spinning faster in lower gears rather than 'pedal stomping' bigger ones and most important anticipating when gaps may form in front of me (in part this comes from riding the circuit more often). Pleasingly I never felt out of my depth and even managed a few digs off the front. I ain't no bunch sprinter and managed not to come dead last unlike in the previous two races. Hey things are looking up. Next race - LVRC Champs this Sunday at Hog Hill of course :-)

Palace...Arrrggghhhh!

Whats the hardest circuit in London? Hmmm... I've asked a few of peeps and most believe its still Palace. Yes unquestionably extreme efforts up the Hoggenberg are a difficult test for all but the strongest. But the two words that comes up time and time again with Crystal Palace is "relentless intensity" - couple its intensity with technical nous thats required to navigate the circuit and for me it beats Hog Hill (Redbridge Cycle centre)...

My 2009 trip to SE23 has been somewhat delayed this year - lets not go there :-/
The threat of rain and I guess many riders recovering from the recent 3 day SERRL stage race meant a very small field of approximately twelve E12 riders, including yours truly of course. I felt suprisingly at ease on the start line and even managed to share a joke about being 'an indiviual' in the race with Cyclefits Warrick Spence.

Lap 1 - I'm feeling pretty good although my lack of practice on the circuit means I'm a little tentative on both of the key bends (hair pin and bottom left). There had been nothing but leg flexing surges to cope with and things appeared to fairly smooth. Hold that thought! On lap 6 typically I was last wheel and misjudged the hair pin bend; more specifically my wheel got stuck in the grove between circuit and grass. Shit!!That was enough for a gap of three-four bike lengths to open up. Like I've said I ain't no sprinter so a quick jump from 0mph to 22mph takes some effort. The gap grew on the descent and became entrenched on the climb. I dug deep to get back on but after a lap and a half in TT mode I surrended to the LOW (Lack Of Watts) GODS.

There's apparently a fine line between what you love and what you hate: Arsenal, Ex girlfriends and Palace. So after a brief recovery (a minute of tempo riding) it was time to make the most of a bad job. Away I went trying to make friends and then influencing them - I pulled weak 3/4 riders back to the bunch and got demoralised soloists to jump on my wheel. Marek Glowinski (VCL) jumped on for a lap and then I hooked up with a 3/4 Dulwich rider and a Brixton Cycles E12 rider for the rest of the race. We took unbalanced turns and the Dulwich rider schooled us on his superior hairpin techniques. Hmmm nice...

Before I got warned by the comissionaires I'd sat near the back of the 3/4 race and watched with some amusement as the girls shouted at the blokes to "keep left" because they were coming through. What do we blokes normally do when women bark instructions at us?...er exactly we respond very slowly cause we can only do one thing at a time...LOL!..Anyways with 3 laps to go I received some nice friendly advice which basically just confirmed it truly was game over. - "WILL ALL LAPPED RIDERS PLEASE PULL OUT OF THE RACE". Grrrr!!! I'll be back.

Lewisham - Box Hill - Lewisham

Sometimes ya just got put it all out there! Easy, we're talking bike training now. If ya haven't figured by now I'm mostly a morning trainer so at 5.30am I left sleepy Deptford and whizzed through the various south London streets to South Coulsdon - then up through Chipstead Valley and eventually on to Box Hill. Just me, my thoughts and the bike (accompanied by the occasional clunky gear change and the sound of Continental tyres on various grades of smooth to rough asphalt).

With 7am fast approaching I came across the first Roadie of the day. It was just a few miles from Box Hill and there ahead was the very disctinctive looking Kingston Wheelers Kit. My radar locked on, 53/17 engaged, it was time to find out what he was all about. A few minutes in the sweetspot zone and I was alongside him, I led as we rode to the top of Box Hill and down the descent. A low tuck ensured he didn't come by, not that I was bothered, and at bottom we both turned left but he then made a quick u turn back up the climb. I rolled down to the roundabout and fiddled with arm warmers and tightened shoe straps before turning round. I hit the climb in 53/21 and kept it there whilst trying a few digs in 53/19. I caught the Kingston Wheeler chap just after the last hairpin and felt quite comfortable having taken 6mins 30 secs to get to the top. The KW guy was quick to let me know the show wasn't over and surged past while I soft pedaled and drunk a strange mix of lemonade and Vimto. I didn't see the fella again despite making quite a gallant effort all the way back to Dorking Road.




It was still 20+ miles back to Steph's in Deptford so I pushed hard all the way. As any Addiscombe CC "Box Hill" group will tell you the Chipstead Valley return route must always be taken at full gas - I pressed on despite the slight discomfort from my legs and a blocked nasal passage. I almost toppled over at the South Coulsdon traffic lights leading on to Brighton Road but managed to clip out just in time. The roads were still empty but I noticed a few cyclists just getting going on their morning rides.

On Friday morning (22.05) knee pain had flared up from nowhere but hadn't been present during the ride. However... the numerous threshold efforts had brought it back so I spun low gears most of the way back. I got back at 8.40am - just over three hours. A good challenging ride, I thought ;-) An hour later I went for a more sedate two hour ride with Steph

Spotlight on...Dominic Lowe

Who do you race for?
Addiscombe CC

How long have you been racing?
This is my third year racing. I first raced 20 years ago (not very successfully) for Paddington CC and that lasted about 3 years. I got back into after a couple of years audaxing. I had just had an abortive attempted at a Super Randonnuer series and had abandoned after the first 200k of my first 600k ride and was looking for something different. My problem with the audaxing was that I was trying to do them as quickly as possible, so I thought I may aswell join a club and try racing. Got hooked into Addiscombe on the old Cycling Plus forum through Ian Munnery and the rest as they say is history

What type of races do you do?
It was exclusively time trialling for the first couple of years, but I am going to try my hand at road racing again. I have just competed in my first Surrey League handicap and it was a real blast so there will be more of that.

Where do you race?
Dual carriageways, the A1, A264, A31 and the A24 you, get the drift. I actually enjoy the early season TTs that are held on mainly country lanes but they are few and far between in the main season.

Briefly describe a typical training session?
It is either a 1.5 to 2 hours ride at 75 to 80% of HR or intervals at 85% and over. In the season I tend to have an easy day Monday after racing then a hard block of training Tuesday, Wednesday, Thursday. Easy day Friday, rest day Saturday and race on Sunday. How and when this happens depends if I get up at 5am to train or try to fit it in when cycling to and from work. The early approach seems to be better as it allows me to concentrate on what I am doing rather than worrying about being late for work after dropping the kids off at school.


What are your Goals for this year?
I set myself the following goals at the end off last season
20.30 for a 10
55.00 for a 25
1.55.30 for a 50
4.15 for a 100
240miles for a 12hour
3rd cat RR

Judging on how I am going at the moment I am not even close to any of them, but lets see at the end of October

Have you got any training Tips?
Keep it simple and rest properly. I think at the level I am at, it is too easy to get bogged down with numbers and data, though it is handy as a guide. I hope to keep improving for the next couple of seasons on this approach and then I can review it and see what happens.

What have been your best races so far?
Charlotteville 50 last year when I did a 1.57.21. Felt really good.
The Antelope TTT that I did with George and Sylv. They were very kind not to crucify me on the first lap and it was a great day out.
The Surrey League handicap that I did on Thursday at South Nutfield. What a blast, even if it was raining at the end.Dominic
live on this board 24/7!!!

Hog Hill Again!

Well...some of the speedier 1st cats were not there tonight (21.05)so the race wasn't quite the full on do or die affair of last week. In a way though it initially made the race harder psychologically cause you had to respond to a quirky compination of club run speed mixed in with full gas attacks. I felt I rode a little better this week which was helped by knowing where on the circuit to pay attention and where to ensure you were glued to some one's back wheel. The headwind just before the climb seemed to be a good place to attack and someone else obviously thought that too cause thats what happened. Hands up I was caught napping and along with 10 other faced the prospect of riding 'commuter' rather than business class. I did try and chase along with a couple of others in the group but it needed an all round concerted effort and lets be honest if you're not part of a team that ain't gonna happen.

Oh I say I rode well but I managed to miscue the fast hairpin bend just after the climb and embarassingly rode off the circuit. Rather than chase back like a lunatic (they we long gone anyway!) I took a lap out. Another split, this time in our group -and away soft pedals my friend Phil Murrell (Finsbury Park CC) and 3 others. Damn! With fatigue now a more significant factor and further unwillingness to chase we were now down to a 5 man group. We all seemed to take turns for half a lap and got close to Phil's group but we were just flirting - full contact was never made. Oh well good training. Next week I might get to the circuit early and try out the VETS race.

2 x 20

Have you tried one of these bad boys yet? If as an amateur-FT-working-competitive cyclist you're finding it hard to get in the required training hours a great way to get improve fitness is to ride at threshold (1hr TT pace) in chunks of twenty minutes. This can be as part of a longer ride or as a specific 2 x 20 session. You ride hard at TT/RR pace for twenty minutes take a five minute rest and then repeat a 2nd or if you're really juiced up a 3rd time. There are variations on this recently I've beeb riding hard for forty minutes without taking a break and thrown in a few sprints every now and then to stimulate a crit ride. Anyway this has been my mid week training diet for the last couple of weeks. My human power meter suggests I'm getting stronger especially as 53/17 at a good cadence feels pretty good even in the windier parts of Regent Park.

Back at Hog Hill

Last Thursday (14.05) was my long awaited return to racing. I joined the E12 race at Hog Hill (Redbridge Cycle Centre) which was predictably fairly quick. Dan Patten from Magnus Backsteads new team and a few others ensured I got a real good work out. The pace was tough but my lack of concentration and slightly nervous riding style made thing a little harder than they really needed to be (I've put on a shorter stem this week which will hopefully allow me to have better control of the bike when on the drops) - with 5 laps to go and the prospect of not get anywhere near the placings I swung off. As I said a great good work out but further proof that for some circuits a lack race of practice (5 weeks) can be quite telling. Still the season for is only 3 months old so I'm not pressing the panick buttons yet. Hopefully I'll be back at Hog Hill this next Thursday (21.05)

Richmond Park 3 Lap Challenge

What's it all about? Well not too far from the South West London/Surrey border is the cycling Mecca - Richmond Park: a nice rolling 6.8 mile loop, with a slightly panty draggy bit and a short feisty climb. How testing the climb is will depend on whether you take the clockwise or anti clockwise loop. The challenge, should you except it, and of course you must, is to circumnavigate the park 3 times under sixty minutes.

Any cyclist who has even a vaguely competitive muscle fibre in their body has to give it a try. A couple of years ago on what TT guys call a float/no chain day I managed to get under 53 minutes. I believe I'm fitter now but could only muster 54mins 30sec yesterday evening so it means I'll need a few more attempts before I break that PB.

Here's are the top 10 positions. Its no suprise to see a strong TT guy and 1st cat Road Racer, (London Dynamo's Ian Paine) at the top. I'm lounging in 9th place and would hope to break into the top 5 positions. Full details here

1. EyePea: 49.59
2. KingstonWheeler:51.29
3. mark_d:52.17
4. SPEEDOboy77: 53.18
5. Shavedlegs: 53.34
6. CJ: 54.08
7. MatHammond:54.10
8. Karl: 54.16
9. Toks (Ademerckx).54.30
10.JonGinge. 54.32

Spotlight on...Marek Siwicki

Who Do You Race For?
Addiscombe CC

How long have you been racing?
Well, I have been taking part in events since 2002, not sure you could really call what I was doing to start with as racing, I was more just trying to complete events. My first ever event was a duathlon, The Ballbuster in 2002. I have just looked up the time and it was absolutely awful, it brought back some great memories, you can't beat flogging yourself up Box Hill 5 times. God knows what made me enter that race as my first, was probably one of the toughest races I ever did.

I started road racing not long after a season of doing Triathlon, think it was 2003. I started off with one of the beginner races at Hillingdon, managed to crash as I came over the finish line. Keith Butler told me to pick up my bike and ride back to the HQ, was the best thing otherwise he said you may never get back on the thing. Still have the dent in the top tube of my old racer to remind me.

What type of races do you do?

I will do pretty much anything. I absolutely love the cut and thrust of road racing, it is such great fun especially when you have some team mates in the mix. I also do Duathlon, Triathlon, Sportives and I recently did my first 5km running race in Banstead. I have just got myself a mountain bike and I am contemplating entering a mountain bike race later this year once I get the confidence up to ride the thing fast on the rough stuff. Judging by the amount of times I have fallen off the bliming thing in the last few weeks it may not be until next year.

Where do you race?

Tend to focus on the weekend Surrey League and South East Road Race Leagues, I also try to get back from work to do the Thursday night handicap races run by the Surrey League which are really good fun, I would recommend these to anyone who is just getting started in road racing as they are a great place to learn the ropes. I have Polish links, and when I get over to Poland in the summer I try to enter the odd local race, they tend to be very tough, but they get good support and is always fun to be shouted at down a megaphone as the only English rider in their races they give you a big shout (especially when your off the back).

I also treat a few of the sportives as races, in particular a few of my buddies and I focus on going around the Tour of Kent route in September in the fastest time. Am doing the London Triathlon this year and may throw in a couple of sprint Tris such as East Grinstead and maybe one of the Eton Sprint Tris which are good fun.

Can You briefly describe a typical training session?

I don't have a typical training session as I just tend to keep things pretty varied. I like to do a really long hard ride a week or so before a race, this seems to be enough to knock me into some shape, I then just keep the fitness up with the odd run or swim at lunchtime. During the winter I may get on the dreaded turbo and a few weeks before the season starts I do a few interval sessions on the Turbo to try and get a bit of fitness up. The Addiscombe CC training group that meets on Saturdays is very good as is really quick and hard work, this once a week seems to keep me in reasonable shape. Am also throwing in some mountain bike sessions as well when I can, these are great fun. Tilgate Park and the lanes around Peaslake in Surrey are great fun, you get the aerobic benefit of cycling up the hills and then the handling and fun going back down them.

What are your Goals for this year?

I would like to go under 2hrs 30mins in the London Triathlon, I would also like to sneak a good position in a 2nd cat road race. Most of all just want to have a laugh and help some of the other guys in the club to achieve their road racing goals. Having 2 kids and a city job does not exactly lend itself to setting too extravagant goals, although I would actually like to win every race I enter.

Have you got any training Tips?
Yep, when your out on your bike go as hard as you can for as long as you can. After a while you should find yourself going faster. I always remember the quote from Sean Yates, "It never gets easier, you just get faster."

What have been your best races so far?

A couple of years ago I won the Alfold 3/4 race. I was on extremely good form that day and managed to break away with one other and then drop him on the final climb to take the win. Was one of those days where everything seemed to just click into place, don't get many of those. Have also had a couple of lower placings in other Surrey League races where have been in a long hard breakaway for much of the race and these have been really satisfying. Dunsfold with the 2nd cats in peeing rain, Paul Hone and I broke away on the first corner, managed to get a placing but it was one of the hardest races I have ever done.

One of the races I will always remember was the Wivelsfield Surrey League Handicap a couple of years ago. I got put in a group of 5 riders of much higher quality than me. I managed to hang onto their coat tails and do a few turns, but riding with these guys was awesome fun but very tough, they were super fast and in that 1 hour I think I learnt more about racing than I had learnt in the previous 3 or 4 years. Two of the guys in the group went on to get 1st and 2nd, I was pack fodder after we had caught them up, but I was just happy to have finished with the bunch after the blast that we'd had to catch them.

Back To Business

I woke up at the ludicrously early hour of 5am and made two very impressive executive decisions. 1. Go back to sleep. 2. Set alarm for 6am. I actually managed to drift off and remained in a lovely dreamy state until 6.20am. Don't you just love that snooze button!!!

Anyways...I was soon adjusting the handlebars of my road bike, gulping down black coffee, eating a small bowl of Quaker oats and donning my cycling kit complete with inbuilt MP3 player. Once again I did briefly consider the 45 minute ride to Richmond Park since I really must have another go at the 3 Lap Challenge. Once I got outside my mind was quickly made up. It was a little too cold and a too blowy for any TT style nonsense on rolling terrain. And on top of Arsenal being dumped out the Champions League by a far superior Manchester United and rubbish RP time might lead to adult style tantrums come the evening.



My 90 minute session was split into three parts. The first 30 minutes I warmed up with some tempo riding and couple of 3 minute efforts around threshold pace. In the 2nd thirty minute session I did four sets of 4 min VO2max intervals around the outer ring. Finally I spent the the last 30 minutes riding at close to threshold in the inner circle of Regents Park and just had enough strength to do a short sprint effort on each lap. I haven't pinned numbers to my back in more than a month now so its time to get racing again!

Bank Holiday ride to Brighton

This morning myself, Steph and six other Addiscombe riders took a nice social ride down to Brighton. We started at South Coulsdon Station and took a lovely scenic route which was expertly piloted by Amy.

Steph and I after the first mini breather



The group on one of many draggy bits



No signs of Zebra, Giraffe or black Taxicabs anywhere ;-)



2nd Cat Vet in new Devil's Dyke Bike Shocker!!



Looking Super Cool - Alex The Photographer



Amy, Nick and Nicholas getting ready for some grub



Bank Holiday Agreeables

Fast Club

Er... I'm calling it a 'club' but in reality it is nothing of the sort. There's no membership form to fill in; there are no rules or guidelines; questions or attempts at even fleeting conversation are met with disdain or are completely rebuffed. Apart from myself there only appears to be two other members. I say myself and two other members like its a club - sorry to confuse you but we've ridden together on at least five occasions and I just need someway of defining what it is...OK, more specifically, there are these two guys - one wears a Francaise des Jeux Pro Race kit and the other where's a plain cycling top (with small rucksac) and baggy shorts. They mumble a few words to each other in what sounds like South African accents. I normally attach myself to their wheels at the beginning or the end of my Regents Park training ride. They say nothing to me and I no longer attempt to communicate with them. They just seem to take turns riding around the park fairly fast (slightly above 25mph+ on the flattish bits).

If you've stayed abreast of things you'll know I haven't got my Road bike at present so it can be tough hanging on whilst on an old mountain bike. On quite a few occasions I've attempted to take a turn when the pace has eased (perhaps 25mph) but these guys just surge away from me so I resign myself to sitting on their wheels. These session are made even more exhilarating by the fact the fast duo like to squeeze through gaps between two lines of slowing cars at warp speed. I sensibly ease up when this happens then spend a good thirty seconds chasing to get back on. I haven't seen them for the last few days so perhaps there's been a change in the rules. Who knows?

The Club Run

Once upon a time (3-4 years ago!) the ACC club run was my main weekly ride. Since those heady days my riding focus has narrowed to mainly Road Racing and the odd Sportive; so getting out on the club run is sadly now a rare thing. I don't think I'm alone. I think a lot Road Racers eventually move away from club runs and spend their group rides in races or on chain gangs. Yesterday reminded me what a valuable learning ground the 'club run' is especially when it comes to group riding etiquette. From sitting on wheels, not half wheeling, thru and off, calling out hazards (those funny hand signals) its all there and shouldn't be overlooked. So yesterdays effort amounted to 70 miles of mostly comfortable/social riding - forty of which were spent with my favourite bunch of cyclists - Addiscombe CC

Spotlight on...Stuart Spies

Name:
Stuart Spies

What club do you race for?
London Dynamo


How long have you been racing?
The minute I got my BMX, everything was a target! So on and off since I was about 8! I lived opposite a BMX track some mine dumps and a moto x course so road cycling took a little while to take hold, one viewing of Delgado’s drug fuelled rampage at The Tour and I was hooked! Thought my riding days were over though after landing in the UK 7 years ago but thankfully discovered Eastway and the rest is history, literally!

Where do you race?
Anywhere they’ll let me! I’ve crossed the Alps twice with Transalp, I’ve stupidly done the Norwegian answer to the IronMan, I’ve followed the trail of the Conquistadores in Central America with La Ruta and I’ve taken on the Lesotho Highlands with the Rhodes Challenge (oh ok so they’re not very high it just sounds adventurous) But of all of that you just cant beat South London and Palace baby!!

What type of races do you do?
Everything, fast and flat out crits, multi day mtb enduro’s even the odd dabble with the underbelly of cycling that is triathlon but that’s only when I lose a bet! I’d like to say cross but one race doesn’t really count does it?

Describe your typical training session?
Mostly guesswork! I love the social aspect of the club and equally the none structured mayhem of mates on the trails so short attention span allowing its usually Intervals Tuesday, Club pain and speed Wed, Thursday rolling recovery (look Wednesday is hard) Fri lazy commute Sat Club and Coffee or Race, Sunday 120 odd (that’s kms) or a Vik Chaudhuri 7 hours mtb epic (mostly done in terror) or race of course, Monday heavenly rest!

What are your goals for the year?
This year I want the damn 1st cat already and a win would be the cherry on top!

Have you got any training advice?
If the plan is to race, Intervals are the only answer; honestly you can ride 500miles a week if you never know how hard you can push you will morph into a spotif rider before anyone can save you.

What have been your best races so far?
Its not been pretty this year, the big multi day races will always stand out like La Ruta, so hard, but you finish along the Caribbean coast line of Costa Rica it’s a test of will that beast but a stunning way to end three days of masochism. Any finish in the top ten of an E12 I’m happy or any race where our plan works and a mate wins or does well in (I claim lots of reflected glory from it)

How to drown your girlfriend

Well...you could attempt to hold her head under the water at your local swimming baths and wait for her lungs to fill up with the chlorinated blue liquid, or simpler still, push her into the Thames whilst you're on a romantic boat cruise. This kind of sociopathic behaviour will rightly loose you you're girlfriend and ensure you do a very lengthy jail term for attempted murder. However, a totally legal method of limiting the amount of oxygen she can absorb and deliver to crucial body parts can be performed if you both have bikes. Simple. She sits on your wheel (assuming she's not Nicole Cooke et al) while you trundle along at close to 20mph around Regent's Park for lap after lap. She'll possible mutter unspeakables under her breath about you and look really breathless (not in a good way!) when you have to stop at the traffic lights.

The template for this rather risky couple behaviour was set by Chris Baldwin from Eagle RC. If you've seen his girlfriend Liz Chittenden (Eagle RC) racing at Hog Hill race you'll know how successful dragging your partner around at above club run pace can be. Liz having started as a complete novice race has become a Cat 2 racer in less than three months.

Steph's doesn't have Liz's Triathlon background but still has lofty aims which I'm not at liberty to mention. Indeed she actually puts more pressure on herself in terms of cycling goals than I ever would. Nevertheless our joint training sessions went well and she put in a gallant effort whilst I put her through that threshold training malarkey that I keep banging on about. I don't ever recall seeing so many people on bikes at Regents Park on a spring evening so for close to and ninety minutes it was great fun. At least I think it was, right Steph?

Sweet Spot training: Regents Park

After blasting around for close to sixty minutes on my lonesome I hooked up with Stephano, Simon and a few other Regents Park Week Enders. We had a lively group of six going for about thirty minutes. One of the guys in the group was called Jamie and he told me he reads this blog. Oooh... I think I even blushed a bit. Good luck at Hillingdon Jamie!

Pro Training

Guys I've been troubled by an interview I read in Cycling Weekly about last years Premier Calender Winner Russell Downing In the article he basically said he trained harder than the races. WTF! In essence he batters himself for close to four hours day after day. Yikes that's too scary for words...But I've always wanted to try and see what that would feel like. Duh! So on Saturday I raced as hard as I could from Highbury to Potters Bar and back via the hillyest route possible...Hmmm! It hurt loads and I didn't like it. In fact it was two and half hours of pain I can do without. In fact I'd rather pay an entry fee to get that sort of pain. Thanks Russ

Spotlight on...Douglas 'Snoop Doug' Shaw

Name:
Snoop Doug (Yarrrr) aka Cap’n Snoop
aka Douglas Shaw

Who do you race for?
Addiscombe CC

What type of races do you do?
Apart from my one foray into road racing at the ACC Road Race at Beastway a few years back when I got spat out the back of the bunch like a heavy cold after a mere 300 yards, it’s time trialling for me. I occasionally threaten to return to the world of RR but I hear there’s no cake afterwards? Shocking.

How long have you been racing?
I raced my first club 10 TT in September 2004, just squeaked evens with a 29.26. I then went off on an 18 month intensive pizza fuelled training camp returning to set a new world record slowest time in the ACC Open 25 in April 2006. At the end of the 2006 season I started working (a bit) harder, steadily improving until an injury forced me off the bike after the SCCU 100 TT last year. I’m slowly coming back.

Where do you race?
Dual carriageways in Surrey and Sussex. Sad but true.

Briefly describe a typical training session:
Having developed an allergy to my turbo trainer (medically proven) I mainly use my commute to/from work as training. That, and cake plus beer of course. I’m trying to make my cycling and training, fun again. I fell out of love with my bike after last Summer and though we’re talking again, we’re not rushing things.

What are your Goals for this year?
A personal best at every distance I take part in. There’s more detail but hey, you gotta have a coupla secrets dontcha? I really enjoy seeing new faces on the circuit too so I guess a goal of mine is to keep encouraging new riders to try time trialling.

Have you got any training Tips?
Nope. Have you? I followed a regular, tough training regime of turbo intervals through winter 2007. Haven’t been back there since May 2007 when I hurt myself. Not on the turbo, digging the garden (shame). I’m too busy getting back to enjoying my riding right now to spoil it all with training.

What have been your best races so far?
Once I’d stopped crying, I kind of enjoyed my first 100 mile TT. I entered the event as a personal challenge and to prove to myself and others that pretty much anything is possible. In 2008 I set a personal best in every race I rode bar one. Weirdly, it was that one race, a 25, that I felt I rode the best of all. I was focussed, and rode as intelligently, and hard as I could, the tank was empty at the finish. That’s the one I keep in my mind as a motivator.

I'm Tom Boonen

Ok I'm clearly not. But I've been somewhat inspired since last Sunday's Paris Roubais so I've pretty much ridden at close to 85%-90% of my maximum effort on back to back days for an hour and a half each time. I'm, convinced that a diet of 90 minutes hard riding will sustain you through crits and most shortish Road Races. No soft peddalling or sitting on wheels allowed though. We'll see if in time what I'm proposing bares fruit. Oh and I'm all cleated up so things are a lot more smoother and I can eek out a bit more power on the mountain bike. Who know perhaps I'll take my new steed on the ACC club run this weekend

To be fair I don't have to look to the Pro's for inspiration. My mate Sylvain Garde rode brilliantly in the Surrey League Easter 3 Dayer (Cats 1,2,3)and got an impressive 6th on GC. A fantastic effort especially since he was riding without team mates. Ride safely dudes!

Check out Sylv in Yellow - As we old school Hip Hoppers say - He gets Mad Props!!!!

Er...back to the training

I had a great week off the bike hanging out with my son who lives near Sheffield with his Mum, stepdad, 2 brothers (age 9 years and 9 weeks). I did actually plan on a few turbo sessions but with no bike that didn't happen. So here we go again then - its time to get on with the business of trying to be decent 2nd cat rider. Unlike Taylor Phinney I failed to choose cyclocentric parents so it means having to train bloody hard if I want to be competitive. Yeah I know thats the case for most of us, however there is just one problem at the moment - I still don't have my road bike.

My bike and new frame were picked up on friday evening and promptly returned this morning(saturday) - head set not sitting in head tube properly! After trying to fix the problem myself I popped into Jean Claude's workshop and he spent thirty minutes trying out various headset etc. His verdict - faulty frame!

In an attempt to hang on to the 12 weeks of fitness I took out JC's mountain bike this morning and gave it my best for 90 minutes around Regents Park. They've resurfaced the rough bits of road near the front entrance of the Zoo which is nice. However it was still a hard ride for me made even harder riding in trainers. More of the same tommorrow me thinks

Spotlight on...Hal Bransby

Name:

Hal Bransby

Who do you race for?

Addiscombe CC


How long have you been racing?

This is the beginning of my third season racing.

What type of races do you do?

Crit Racing at Crystal Palace is the mainstay of my racing, I have done a few of the Surrey League road races and hope to do more of them this year. I also ride about 5 sportives each year and like to have a good bash at these events even though its not really racing it is a good excuse to blast round some of the UK's most senic area.


Briefly describe a typical training session -

The main focus of my training is on the Club run with the training group on Saturday morning, its a good enviroment to measure my performance against my peers and develop some speed. During spring I put in some longer rides down to the coast to get the miles in riding solo to build staminar. I also ride a one day a (30 mile tound trip) week to work in the spring and autum. Also not really training but I think useful, everyday year round I ride 2 miles accross London between the office and the train station which altough not much does help to warm and and warm down the muscels twice a day 5 days a week. During the summer racing is training.

What are your Goals for this year?

Maintain my second cat licence that I got last year.
ie get a top 10 placing in the E12 at Palace or some decent placings in the Surrey League.
I would like to do some more quick sportive times
Also to ride 200 miles in one day.


What have been your best races so far?

Best race so far was my last race as a 3/4 at Palace, there was 4 of us away in a break with a good lead all working well as a group, on the last lap it all went tactical watching each other, then a sprint for the line perfect.
Or the Tour of the Black Mountains with Jess Allen and Sharon Laws riding in our group for almost the whole ride, they would leave Keith and I standing on the climbs but we were able to catch the up again on the flats and re-group, though they were probably taking it easy pre Bejing.

Season so far...

One of my main goals this year was to try and get top 10 position in my club (Addiscombe CC) Road Race promotion at Bletchingly. Apart from getting dropped at Hog Hill (Redbridge Cycle Circuit) in the first race of the season things were going well. My form seemed to be moving in the right direction - bunch finisher; getting into a breakaway and finishing; making numerous attacks as well as being in a breakaway yet finishing comfortably.

Life as you know is not meant to one great big smooth transition. Plans are there to be derailed and trodden on. This time last week (31/03) I did 70-80 miles, Highbury - Pryton (Oxfordshire) and back. I took a few days off and did a feisty 30 minutes on Friday ( 03/04) in prep for the Bletchingly race. Uh Uh!! I'd heard a slight creaking at the end of Tuesday's long ride which I ignored. Big Mistake. Now the creaking sound was probably audible to other commuters.

Jean Claude checked out the bike and located a crack near the top tube. Too risky to race with and too late (Friday afternoon) to arrange for a replacement since I was going up to Sheffield and wouldn't be back till close to midnight. Lots of industrial language was used at the point of discovery. Aarrrgghhhh!!!!I half thought about using JC's bike but didn't fancy it in such a tough race. C'est la Vie.

In the race Slvain Garde, from ACC, did a great ride and grabbed a very respectful 8th position. The race was won by Steve Calland from Norwood Paragon. Apparently it was to be expected - nuff said (Sandbagger!)

Since its the school holidays I'm spending some quality time with my 13 year old son. He's pretty good on the acoustic guitar so we spent a good chunk of yesterday afternoon in a music shop in Charing Cross Road checking out... guitars of course! A brief visit to Covent Garden to watch some street entertainers and then some food in Giraffe. Pretty cool day

I feel a little bit edgy having not ridden for a few day so it'll be good to get up and running again once the replacement frame arrives in the next couple of days. In the meanwhile I've borrowed JC's pimped up hybrid mountain bike.

My next goal will be top ten in the Smithfield Nocturne or top 15 in a Welsh Stage Race at the beginning of July. On the way I will be a regular visitor to the sufferfest known as Crystal Palace with the odd Road Race here and there. Happy training peeps

Surrey League Crowhurst 2/3 Road Race

"So whats the plan then", asked Sylv. "Er... how about we stay up front and see what happens", I replied, ever so wisely ;-) Well that's the short version. I probably rambled on about breakaways and keeping an eye on London Dynamos and that ex-rower bloke but hey, whatever! Now apparently yesterday the weather was predicted to be rainy, windy and cold. At the race briefing small hard white stony stuff fell briefly from the heavens. I won't lie to you - I got a bit scared. Anyways no inclement weather materialised so if you DNSd. HA... shame on you!

At 1.30pm I along with 58 other blokes and Danielle King from Vision 1 Racing (Nicole Cooke's Team) - I didn't know that, thanks Michelle - started riding our bikes quite fast. Oh...and the race circuit - 9 laps of a 6 mile flattish loop.

Now have you ever raced and said to yourself I'm gonna move up on the next lap and this maneovere seems to become a real long drawn out and very fatiguing affair? No? Well you're better than me cause that pretty much describes how things typically happen in my first few races of the season.

To prevent this problem occurring you could put yourself in a good position during the neutralised section - so thats what I did. The phalanx of orange jerseys that threatened to engulf the entire peleton in last weeks Road Race was disappointingly not present this time. Yes, the In Gear juniors were I was told racing in many different places. Nevertheless they still had a few members racing and it was there not so youngish veteran leader of the pack Jason Salter that began to animate the race as soon as the flag dropped.

In my experience flat fast circuits don't tend to be a good breeding ground for breakaways but surprise surprise I found myself in the first meaningful break after only 3 laps. A Dynamo rider set the tone with a gap of 50 metres on the bunch. While Sylv stood guard at the front I decided to burn my first match of the day. We touched base with my match burning rather brightly and despite a slight buffeting from the head wind I immediately shot to the front to give my breakaway partner a chance to stop panting. I think Justin Callaway (DHCyclesport.co.uk) bridged across soon after and he was then followed by the junior rider that came 2nd in the race Sam Allen (awcycles.co.uk.). A few minutes later there were six of us in total and through n' off was almost executed to perfection. Did our gap ever get up 30 seconds who knows? I know when I looked back I couldn't see the bunch. Surprise!... the bastards rolled through like an express train.

Now Sam Allen and Craig Stevenson (boneshakersbikes.com) and a couple of others were dangling a few feet ahead of the bunch in a seemingly innocuous position. Typically with the break caught the bunch eased up and we all became indifferent to the small group of soft peddling chancers that formed 40 metres ahead of us. Chapeau to them cause I'm guessing once they were briefly out of sight they must of absolutely drilled it cause we didn't ever get close to them again.

I tried again to initiate a chase group and a few of us briefly had the break at around 30 seconds at one pint. Someone from from Dulwich Paragon kept shouting "Push", "Push", "Push", like a demented mid wife. I must admit I resented his tone of voice and style of persuasion and all he succeeded in doing was pissing everyone off, I'm sure. So with groups rhythm broken we said, "Hello" to the Bunch again.

Now you get a lot of time to look around and see who's who in bunch racing. I'd heard about the phenomenon that is ex rower Angus MacAlister (Norwood Paragon) but was yet to see him in the flesh. At 6ft 5inches + he rode like an ugly duckling. He was pedaling a big gear at a commuter paced cadence and whenever he tried to jump away he resembled and old Mercedes Diesel Estate trying to get going up a hill.

As my Dad would say though, 'he's clearly not big for nothing'. After a few more breakaway attempts from the very bouncy Jason Salter (In Gear), 1 or 2 Dynamo riders and yours truly the big guy took advantage of the weary bunch in the few remaining laps. It wasn't exactly effortless the way he pulled away and he wouldn't get any 'style' awards but then there wasn't any shoulder rolling swaggering nonsense either. The big man seemed perched in front of us all for a minute, almost daring us mortals to bridge across. Too late. The Mercedes engine was now well fired up, he crested one of the lumpy bits and wasn't seen again until we crossed the finish line.

So that was that then. Well no not quite. The ever present Dave "smooth like butter" Kennett (Norwood Paragon) gave it some and was chased down; Hal (ACC) stayed true to his word and came to the front third of the bunch in the latter stages and then London Dynamos launched a misfiring sprint train for their rider number 55. Martin Garratt (London Dynamo) the only guy with skinnier legs in the race than me was at the head of the train initially but they either started too early or weren't strong enough cause their 'sprint man' was already 2nd wheel with around 2k's to go.

To counter this problem some of the recovering Dynamo riders jumped in front again to save 'sprint man' from going to early. So there we were then 1k to go and I'm 3rd wheel - Danielle King was on my wheel and Sylvain "Racer-boy" Garde was behind her.

We hit the 200 metre to go point and I did a pretty good boomerang impression while, most importantly, Sylv got the bunch sprint. OK so I'd be lying if we planned it like that but it worked out pretty good. Sylv may well recall he did me a similar indirect favour two and half years ago, at Palace, which got me up to 2nd cat for the first time.