The Merckx Files

Spotlight on... Chris Baldwin

2009-07-13T13:41:00.004+01:00

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

2009-07-08T19:08:00.000+01:00

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

2009-06-22T18:49:00.000+01:00

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

2009-06-17T18:25:00.002+01:00

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

2009-06-13T08:14:00.004+01:00

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

2009-06-11T23:17:00.003+01:00

'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

2009-06-10T15:53:00.009+01:00

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 :-)

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Palace...Arrrggghhhh! 2

2009-06-03T15:13:00.000+01:00

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

2009-06-02T23:17:00.001+01:00

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

2009-05-29T00:34:00.004+01:00

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

2009-05-28T23:26:00.008+01:00

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!

2009-05-27T22:58:00.010+01:00

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

2009-05-25T12:14:00.013+01:00

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

2009-05-22T11:37:00.004+01:00

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!

2009-05-22T00:30:00.006+01:00

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

2009-05-19T10:48:00.000+01:00

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

2009-05-15T10:56:00.000+01:00

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

2009-05-09T09:35:00.009+01:00

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

2009-05-08T07:18:00.011+01:00

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

2009-05-06T09:41:00.010+01:00

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

2009-05-04T20:26:00.020+01:00

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

2009-05-01T08:59:00.006+01:00

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

2009-04-26T23:07:00.005+01:00

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

2009-04-23T16:47:00.000+01:00

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

2009-04-21T12:22:00.010+01:00

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

2009-04-19T15:42:00.001+01:00

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

2009-04-18T15:38:00.005+01:00

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

2009-04-17T08:16:00.005+01:00

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

2009-04-13T09:45:00.006+01:00

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

2009-04-11T11:58:00.007+01:00

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

2009-04-07T08:37:00.004+01:00

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...

2009-04-06T07:42:00.000+01:00

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

2009-03-29T19:34:00.004+01:00

"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.

S. L. Kingston Wheelers RC 2/3 Race

2009-03-22T23:35:00.008Z

Ignore the blatant London Dynamo slant, Stuart Spies pretty much hits all the right notes in terms of sentiment with a brilliantly witty report...

Ok so a bit of a race report from Dunsfold...because we actually have something to report!

Turning up to the start of the 2,3 at Dunsfold was a pretty intimidating affair, I think knowing the legs were iffy and the Prebble, Hurd factor were on the start sheet was reason enough but I just felt there were way too many serious looking candidates rolling around. Five hundred inGear guys were layering on the secret potions and DHC seemed to have a full compliment of shouldn't-you-be-a-first-cat cats stretching and eyeballing everyone that walked in.

The race set off at what I thought was a pretty upbeat nuetralised section, I was in the big ring flat out! Anyway after getting black flagged and told off by the Com for white line crossing we got down to the business of racing....oh wait first we got the crashing out the way, three riders down and flat spots for everyone else...Lord this is lap 1!?

Lap 2, Simmonds decided this was all too sketchy for a tester and headed off up the road with a geriatric inGear rider on his wheel. I was yelling at Cam for various reasons and clearly had a bit too much testosterone going through the system when I jumped on the wheel of a DHC rider who shot off up the road, Cam followed along with a dulwich chap and before I knew it we had a pretty serious gap...oh shit!

Pain and suffering and Stuart swearing at Cam, swearing at DHC and basically everything and everyone that we went passed, DHC was huffing and puffing and we soon realised that maybe this little fella was not meant to BE the break merely set things up for Mr Hurd...you may know him from such films as 'I won the Gimber' After a lifetime we caught Rich and the little inGear chap and coach Simmonds set about trying to whip the recruits into shape.

Clearly Dulwich, inGear and DHC didn't need to do too much but it would have been nice if they did something! In fairness Dulwich was actually working but I was still yelling at DHC, Dulwich was yelling at me, Rich was the soothing calm and Cam was being shouted at by everyone. That said Cam was listening and not decimating himself on every turn, nothing like having your very own breakaway coach on board to maintain order!

The gap grew to 3minutes, thanks in no small part to the boys in blue controlling the bunch and Rob Hurds new buddy for life Dave Streule, who was all over the Hurds moves like a bad rash! Nice one guys!

With three to go I was missing turns, mis-firing and couldn't even swear at DHC anymore?? Rich and Cam put the boot in and shat us out in no mans land dragging the poor Dulwich rider along for the only to crucify him somewhere around 1 to go I think. I found out what three minutes feels like as I waited and waited for the bunch. When they finally arrived I needed a push from Toks just to find a wheel to cling to...pure misery! I must be honest the brain shut off at this point, I could make out Dave, Torkel and Jason up front and somewhere in the middle Matt B and Tony Smedleys new bike!

The bunch was starting to get organised and it was looking worrying for Rich and Cam, a few guys were jumping off the front and the gap was down to about a minute on the final lap. We entered the final sweeps and that bastard bitch of a hill for the finish and as I crawled to the line I decided if we hadn't won the race I'd kill someone...thankfully.......wait for it........Dynamo 1,2!!

Yeah baby, Cam, Rich we salute you! A very well deserved win for Cam and a stupidly big effort from Rich for second, testers, you gotta love em!

Beyond Mountain Bikes: Hillingdon 2,3,4 Race

2009-03-21T18:22:00.007Z

Unlike Tuesday evenings with the big boys - 2,3,4's races are generally steady-eddie affairs. The sprinkling of 2nd cats and strong 3rd's can't quite deliver the goods so these races aren't the seamless speed procession that Elite and 1st cat riders make them. Nevertheless the challenge for non sprinters such as your truly remains. How the heck do you get a good placing or shock horror bag a win?

Today's lovely spring afternoon meant an impressive 97 riders on the start line. If you've read reports from me before you'll know too many riders create concentration problems so it wasn't till the 20th of the 35 laps that I made my way into the top 15positions. Things had been non eventful up until that point. The big Pole, Rafal Radiej got clear for a couple of laps and a Stuart Spears (London Dynamo) and a couple of Finchley RT boys also got lively but alas there were no meaningful liaisons. The promotors tried to energise the bunch by making preems available every 10 laps. However, without a threatening headwind and Hillingdon being a showground for flatlanders this race had 'bunch finish with possible crash written all over it'

With 13 laps to go I made a bid for freedom and was joined half a lap later by another dude. We took turns briefly before a guy from Team Quest joined us. We were all hovered up by the bunch on lap 10 and I took a breather I saw Mark Wilmot (Team Quest) just get pipped for the final preem. I couldn't quite get away again for a few laps because it was quite difficult getting back up front. Not helped by a few riders whose bunch skills were a bit rusty to say the least.

Finally on lap 6 Brian Taylor (VCL)and a couple of others pulled clear of the bunch and held us at a few seconds. Two laps later I jumped away on the drag and bridged up to Brian. I gave him a look -implication being, do you fancy 10 mins + @ around 350watts? I'm guessing he preferred not to join me so away I went. A quick glance back a lap later and things were looking promising - bunch not insight and know one chasing. Hmmm! Hold that thought. With 2 and half laps to go I could see Stuart Spears from London Dynamo coming across. I thought about easing up but didn't SS caught me a lap later and the bunch caught me just before the bell. Game over for me. More good training and YES the vibes are good!

Arsenal - Eastcote - Arsenal

2009-03-20T21:23:00.005Z

Yesterday evening should've been a night in with Kylie (Turbo Trainer) but then I remembered that one of my clients couldn't receive emails so I decided to deliver their report by hand. A cold but brisk 36 mile round trip ensued at 10pm. Being that it was very late at night some cars seemed to misjudge my approaching speed at junctions so on a occasions I had to squeeze the life out of both brakes. Some of those 'I'm feeling fitter' vibes began to appear. Hmmm! Surrey League 2/3 RR this Sunday and Hillingdon Crit this Saturday will hopefully confirm that the vibes are good.

Arsenal - Luton - Arsenal

2009-03-17T21:08:00.000Z

Yet another chance to get some miles in but it nearly never happened. Having had a weekend off it was tempting to take a third day off the bike. Why? Well once I've had a significant break from training (yes even two days) I seem to walk a tight rope of - "more time off" or "ride hard an test ya fitness". After fighting off the -sofa-is-nice demons I got out to Regent Park on Monday evening and rode hard for an hour.

This set me up nicely for my 4 hour round trip to Luton on Tuesday Morning. As I said before all the sections along the A1081 which were free of roundabouts and traffics were hit as hard as I could manage. In a masochistic sense I even enjoyed getting slightly giddy from the pain of suffering between St Albans and Harpenden.

Spotlight on...Michelle Le Brun

2009-03-12T22:22:00.004Z

Name:
Michelle Le Brun

Club:
Addiscombe CC

How long have you been racing?:
For just over a year. I started at the Imperial Racing Team Winter Races at Hillingdon with the 4th Cat men last year. I then tried my hand at a 100k mens 3rd and 4ths road race and then thankfully moved on to the womens races for the rest of 2008

What types of races do you do?
Mostly circuit and road racing. Though I would love to give track a go, as I think I may have a decent sprint on me that has as yet been undiscovered.

Where do you race?
Last year was mostly in the South East plus I did some European sportives and British sportives. This year though, I will need to do more travelling around the UK if I am to achieve my main goal.

Describe a typical training session:
I have just come off the phase of my training which has seen the largest time block at about 20 hours a week. During this period I was regularly doing three sessions a day. Session one would be doing an hour low HR on the rollers first thing in the morning (I never saw 6am so many times before). Then in my lunch break I would go out for about an hour and a half in total, fitting in half an hour of phosphate sprints in the middle. This means doing 10 seconds of full on eyeballs out sprinting with about 3 minutes rest in between. In the evening I may have done a big gear session for an hour on the turbo, using increasingly hard gears for 4 minute blocks with a specified break in between.

What are your goals this year?
To get my 1st Cat licence. To get quick enough to ride in the ACC Training Group ride on our club run on a Saturday morning.

What have been your best races so far?
There have been two. Coming first in my first ever women's road race and going from 4th Cat to 3rd Cat in one heady hour; also coming 4th in the Regionals in May 2008, whilst racing with some really strong SE women. One of the best things I did last year was La Marmotte sportive in the French Alps, getting a gold medal.

Surrey League Festival RC 2/3 Road Race

2009-03-09T14:16:00.004Z

With slightly sore legs from Saturday's Hog Hill adventure I arrived at the HQ and was immediately buoyed by the fact my mate George Brent (Addiscombe CC) had won the morning 3rd cat race. I most certainly wouldn't be winning the 2/3 race but if I finished with the bunch it would be good training. The race got away at a good but not too hectic pace neverthess however after 20 minutes a fellow 2nd cat who has already amassed 78 points in the winter series began riding backwards. Oh dear!

We were on gently rolling 12 mile course and were racing just short of 6 laps.
I spent most of my time in the back half of the bunch which after a three laps and horrendous headwinds had split. The rain came down and so did the number of riders. I was a little tentative not having done many 70 mile rides but managed to get the legs working well in the final 3rd of the race. By this point it was too late to make any difference on the top 20 placings; and my efforts to organise a chase just ended with myself and Simon from Dulwich Paragon tiring ourselves out and getting dropped off from the final 10 man group with around 4 miles to go. When your completely shattered, soaking wet and freezing cold 2nd from last place doesn't tend to matter. Bring on the next race :-)

Hog Hill: San Fairy Ann CC Crits 2

2009-03-08T13:33:00.001Z

Dudes you missed it. Some of South East's top 1st and Elite cat riders - Sigma Sport, Wayne Coombs, J.H-A + Fit For were handing out reality checks to newbie 2nd cats at Hog Hill last Saturday. I received mine on lap five. You know its gonna be one of those races when you start burning matches just to stay in touch on your second lap. There after you're recovery at the top of the Hoggenburg is continually compromised so the "the-get-ready-to-be-dropped-clock" starts ticking.

A slightly dicey moment between female Pro Leda Cox and another rider on the 4th lap bought me a stay of excecution (as we all sprinted around her) but who was I fooling. Another attack just before the climb again on the 5th and I'd burnt my final match so inevitably I had to say goodbye to the "bad guys"... A comfortable small ring spin up the climb and I went into solo training mode. Two laps later I caught up with Cosmo from Dulwich Paragon and we began a two-up. The John Heaton-Armstrong lead break lapped us about fifteen minutes later and John was kind enough to shout "Go Addiscombe" as he cruised by with consumate ease. With 13 laps gone we were finally caught by the main bunch and I jumped on simply for more bunch practise before ducking out on the 20th lap. Hmmm! its nice to be back racing;-)

Spotlight on - Phil "The Animal" Sheehan

2009-03-05T21:40:00.002Z

Name:
Phil Sheehan

Who do you race for?
Finchley Racing Team.

How long have you been racing?
Had a brief taste in 2004, encouraged by my good friend Toks. My first race was at Hillingdon and thought I'd won it, but didn't realise there was one more lap to go so my attack came a lap too early :-) I ended up ninth and could barely walk for three days afterwards.

I got to 3rd Cat very quickly and then resumed in 2005 guided by the late, great John Ibbotson. I got to 2nd Cat that year and have been a Cat 2 ever since.

What type of races do you do?
To use Facebook parlance, it's been a case of "Random Play" up until this year. I work very irregular hours and days and more often than not I don't know what shifts I'm doing more than two or three weeks hence, so I've always just raced crits and any EOL road races I can manage. This has made setting goals difficult. This season's a bit different as I now have a baby daughter and it's spurred me on to train efficiently, book specific days off work and pre-enter a number of road races between now and July, when I go to cover the Tour de France for the BBC, and generally pull my socks up.

Basically, I'm avoiding doing too many chippers and concentrating more on quality road races in the Eastern region.

Where do you race?
All over the shop before - from Portsmouth to Milton Keynes. It was always a case of quantity over quality before. This season it'll be mostly Eastern Road Race League events.

Briefly describe a typical training session.
Well, I'm a fully paid-up powermeter afficionado these days so my bread-and-butter is 2hrs sweetspot on the road and threshold work on the turbo. That said, I don't have what I'd call a typical training session as I mix things up a bit. All I'll say is that before I had a powermeter I'd be vague with my objectives and just ride, ride, ride. Now it's more about nailing key sessions and ensuring plenty of rest so I can tackle the next key session as best I can... not always easy when you're a new father. This season I've worked specifically on improving my ability to ride harder for longer. In previous years I'd just ride a couple of hours or more and chuck in a few short hard intervals or sprints, but never really had a good handle on how I was doing or what potential I had.

What are your goals this year?
First and foremost, enjoy my racing - whatever takes me away from my wife and daughter needs to be worthwhile. Secondly is to place well in my target races and be strong in the month of May for the Divisional Championship. Third, and this one is for Toks, is to win a race - I owe you one, mate! Fourth, try and get to 5w/kg.

What have been your best races so far?
Tough question. I've lost count of the races where I've been close-but-no-cigar. Racing is a beautiful, bittersweet thing - you can do well and feel a sense of achievement and still be left with the gnawing "what if" feeling in the back of your mind that keeps you coming back for more. Most satisfying race, I suppose had to be with my new teammates in the ERRL last year, where we attacked and attacked and attacked. Eventually we snapped the will of the bunch and got two of our guys into a three-man break on the final lap. They stayed away - just - placing first and third. I then took fourth with a sprint from a long way out.
>

Inspiration

2009-03-05T10:25:00.005Z

The Aerobic Monster that is...Jens Voight

Underated English Pro Rider Dave Clark wins the overall in the 2009 Tour Of Cameroun

One of my all time favourite cycling forum posts: Chilling With The Pro's

Regents Park: Inner Ring

2009-03-02T17:57:00.004Z

Ok so if all goes well I'll be putting numbers on my back this weekend. I hope to do San Fairy Ann CC Crits at Hog Hill and Surrey League race at Kirdford. I won't taper for either of these races I will use them as training. Training this afternoon consisted of a set of 2 x 20 in Regents Park followed by half an hour of tempo riding. The lack of cold air meant I wasn't gasping too much (slight asthmatic probs). Race Pace efforts are always hard work - slowly but surely though...

Brownie Points up for grabs

2009-03-01T22:23:00.000Z

Fellas be honest. When was the last time you spent a significant amount of time with your partner doing something that you'd really rather not do? So... we're talking shopping in John Lewis for soft-furnishings; laying down bathroom floor tiles at her mother's house when you could be watching a TDF highlights; hunting for baby clothes for her Aunt in Next or going to watch Sex in the City movie and missing the Crystal Palace mid week crit (thank God it rained!) Now I should point out that none of this testosterone-blocking nonsense can be attributed to the lovely Stephanie G.

But! - oh yes there has to be a but - a month ago she suggested that we do a 70 mile sportiv. What in early March?...Together?. No! No! No!...lets pretend she didn't say it. At the time I was overcome emasculation anxiety and I secretly hoped she'd suffer Sportive Amnesia till at least May. No such luck she reminded me about it constantly and in the end I relented...

So imagine, me (AdeMerckx) pegged at a 13mph average while lots of blokes ride blithely past. Arrgghhhh!!!!!!Ok so it wasn't that bad - but these Sportiv things are surely meant for the summer, right?. Who wants to be riding for six hours on a late winter/early spring afternoon? Go on the Addiscombe Forum to see reports from me (Toks) and Stephanie.

Spotlight On...Andrew Green

2009-02-26T22:09:00.005Z

Name
Andrew Green

Who do you race for?
Addiscombe CC

What type of races do you do?

General rule of thumb is try everything. I’m basically a tester (all distances although my first 50, 100 and 12hr were all last year) with some Palace crits thrown in just for a bit of fun. I also did a couple of Herne Hill track leagues, a MTB race and a few cyclo cross last year which I really enjoyed.

In the grand scheme of the results I’m very much pack fodder, but just enjoy it. One of the things I like about TTs is the fact that they give everyone of any ability the chance to race, and compete against themselves to try and keep improving, whilst also cometing against the best in the country at the same time.

Where do you race?

Locally as there is plenty around. I’d rather do local courses where I can compare times and see friends than travel for hours to chase a fast course.

Briefly describe a typical training session -

Err, not applicable. I don’t do any structured training or sessions as I ride how I want to when I want to, not to what a schedule tells me as it would rob the enjoyment of cycling for me.

I commute 14 lumpy miles each way 3-4 days a week which are useful “free” miles, and I like long rides. Sometimes I’ll go harder than others, or throw in the odd interval during the ride, but only when/if I want to. No rides are that easy pace and the local terrain means there are always a few hills (I like to disprove the myth that small light people are good climbers!), and I ride fixed wheel quite a lot through winter – people will always argue ‘til the cows come home about whether that’s good or not, but I do it because I like it. That tends to give me a reasonable base and then I race myself fit with some early season Sporting TTs.

HRMs, Powertaps and the like are the work of the devil.

What are your Goals for this year?

PBs at all distances from the 700 yard Bec Hill Climb up to 12 hour TT.

To keep encouraging club mates to have a go at any type of racing. If you don’t like it don’t do it again, but if you don’t try you could miss out on something you’d love.

What have been your best races so far?

My 25 PB last year which was on a perfect day, my first 50 was okay timewise and introduced my to what could easily become my favourite distance. The 12hr, after the first 3-4 hours. The first 4 hours were miserable in persistent rain and starting in the dark on a horrible road, but after that once on to the circuits it was great. Superb atmosphere and camaraderie amongst competitors and all the support crews

Arsenal - Luton - Arsenal

2009-02-24T20:55:00.003Z

Today was down as an interval day. But how could I incorporate intervals into a 64 mile commuting trip with a fat rucksack on my back. Yes the challenge was to execute 6 x 4 vo2 max intervals going to Luton and 2 x 20 threshold intervals on the return to Arsenal. Essentially I waited for long draggy bits and hammered it where I could on the outward bound journey. I seem to recall St Albans to Harpenden and then Harpenden to Luton were the best spots.

On the return journey I tried to ride at threshold for significant portions mostly where traffic lights and junctions were not present. I arrived home knackered, showered changed and got myself down Soho. More intense atheletic experessionism? Yes but in the musical form. Myself and some friends had a great evening out at Ronnie Scotts

Wakey Wakey Rise and Ride

2009-02-23T20:11:00.003Z

5.20am: occasionally when lucky I can wake up at this hour and fall sleep again for another two more. Today however, "The Sleep Mummy" left me stranded, troubled and restless. I'd been awake for at least 30 minutes so there was only one thing to do!

6.00am: I had most of my cycling gear on except for my cleats. I was sitting with Steph's' Mum in the living room trying to decide whether I could squeeze in yet another spoonful of Quaker oats. Even for two early risers conversation was fairly muted; Jade Goody was on the TV but I couldn't really take in or hear what was being said.

6.30am: The beginning of a 3 hour round trip to Richmond Park began. An ETA of 9.30am had been assured. I think Steph's Mum thought I was a little crazy to be riding my bike so early in the morning but she didn't say. After all with crazy types its often best not to say nothing.

6.40am: I was soon cruising through Peckham at a speed that was not gonna be sustainable for 180 minutes, so I knew there would be a pay back. There were a few young people rocking from side to side near taxi ranks. I couldn't tell if it was the music they'd heard or whether they were simply trying to stay warm

6.45am: I had stopped outside a set of traffic light and two Nigerian cleaners outside a chain of Tesco were speaking in voluble Yoruba. My recent trip to Nigeria means my Yoruba has improved greatly and even in that brief moment at the traffic lights I caught every word they said. I'm not convinced the fat bloke will have a girlfriend for very long once he reveals his big secret to her.

7.00am: I met the first cyclist of the day riding in the opposite direction. He's bike was very dirty. I bet he wishes he'd cleaned his chain the night before just like I did

7.05am: I was doing my LA impression dancing across Putney Bridge

7.15am: I entered Richmond Park for the first lap. As always my pacing was slightly off and when I began the second anti clockwise lap up the main hill my paced dropped off significantly.

8.12am: I began the 4th lap clockwise. There were a number of slower cyclists plodding up the main drag and I ticked them off one by one. At the top I caught a lone roadie and he stuck it out with me up on the steep climb. We took a couple of turns each but I finally pulled away from him on the descent

8.45am: I left the Richmond Park area and heading back to where I had been was elite rider Warrick Spence Feeling quite fatigued I nodded; with a confident smile he nodded back coolly.

9.45: after a trip to Tesco's to pick up some lunchtime goodies I arrived back at Stephs...

Spotlight on...John Heaton Armstrong

2009-02-19T15:58:00.005Z

Name

John Heaton-Armstrong

Who do you race for?

Fit-For/Cycles Dauphin

What type of races do you do?

Road Races

Where do you race?

Mainly the South of England, but also going to Belgium, Italy and France this year. Considering Wales...

Like anyone, my training varies a fair bit throughout the year. Most winter training rides are between 3-6hrs, with a number of intervals thrown in. As the season begins and progress, the volume goes down and the quality becomes the focus.

I like nothing better than a long ride around the Hampshire countryside. I normally ride with one or two friends, and we'll do a hard hour towards the end of the ride, before stopping for a coffee, then spinning home.

What are your Goals for this year?

Win races! Support my team and get it running well and smoothly, and enjoy being on the bike. Improving in body and mind is always important.

What have been your best races so far?

It is rare that I don't enjoy a race, but those that stand out for me are those where I've worked very hard, regardless of the result. For me, getting a one/two with my teammate Andy Davies in an SERRL race (after an 80km break) stands out. This may sound a little strange, but I find the whole day of going to a race enjoyable - working really hard, seeing friends, chat after the race - it all contributes.

Arsenal - Ascot - Arsenal

2009-02-18T15:37:00.002Z

This week I decided to commute to a sign language course being held on Tuesday and Wednesday at our head office in Ascot. With racing days fast approaching the chance to rack up 160 miles across two days was something even an anti-mile muncher like myself just had to take. The clement weather obviously helped to seal the deal so I got going at 6.20am on days and returned around 7pm.

Riding at 21mph-24mph on the A30 in heavy traffic isn't something I'd really recommend; indeed coupled with a big heavy ruck sac I can feel the evidence of my toils on my right shoulder this morning. Yesterday night after arriving back into town a dude on a fixie blasted past me just at the approach near Regent's Park. Now there's nothing wrong with this behaviour in principle even if it is on my home patch. However such blatant demonstrations of speed must never be tolerated from individuals who choose to cycle in annoying luminous green jackets.

Now of course jumping on some one's wheel feels a bit like cheating sometimes. The fact that he was spinning away at 120rpms's and panting like a greyhound meant it felt like blatant robbery. lol!!! Chapeau to the guy he carried the ferocious intensity up Camden Road and then stuck to my wheel when I finely decided that I'd taken enough of an advantage of his athleticism. I finally dispatched him on Seven Sister Road before turning off at Finsbury Park station towards Arsenal.

Riding in Essex

2009-02-16T15:01:00.002Z

ACC's Keith Lea called it just about right. I was a little concerned about my enforced three and a half weeks off the bike back in late December early Jan. Keith suggested it should take a month to get most of my fitness back and I'd say he was just about right. So when Mr Phil Sheehan suggested a visit to Essex last Sunday for a 4 hour ride it was a chance to test my condition against a good 2nd cat. We got going from Manor House station and rode briskly towards Enfield where we met up with Adam Tranter who is now a journalist/photographer, but used to race as a Junior back in 2007 for the Merlin Development Squad. I had an idea that Phil was riding quite strongly so expected quite a feisty ride. I had know idea what shape Adam would be in but when I heard he's put on a little weight and hadn't ridden much I can't lie :-) :-) :-).

Phil led us up towards Epping forest and as I predicted jumped away on the first and most significant climb of the day. I kept things in slow burner mode an hung back with Adam. Once we'd left Epping forest Phil's Garmin navigated the rest of the our mini Tour of Essex. Having played things safe behind Phil's wheel for most of the ride in the last ninety mins I began to push things on the climbs. Myself and Phil had to hold back a little so we didn't drop and indeed loose Adam all together. Eventually with Phil's 12.30pm deadline approaching we headed back through Barnet and pushed things Team TT style (well me an Phil did;-))all the way. A good testing ride, Phil especially was quite impressive

Spotlight on...Adam Cotterell

2009-02-13T09:48:00.007Z

Name

Adam Cotterell

Who do you race for?

InGear Development Squad/OneLife

What type of races do you do?

Mostly Road Races, but the odd TT in there for a bit of a laugh! Also maybe a bit of track here and there, I have been learning the craft at Calshot over the winter.>

Where do you race?

All over now, previously I have been based mainly in the South East. But now my licence says 1st, I'm forced to travel further afield. But thats OK, there's some awesome races outside of the South East. With my team I'll also be heading over to Belgium quite a bit this season with a view to moving out there full time next year. It's looking likely that I may get to go to Ireland at Easter, with the Surrey League, to ride the Rás Mumhan. Fingers crossed...

Briefly describe a typical training session

-A typical training session!? There is no such thing! Now I'm coached by Alan Denman, my training is about as varied as I could ask for. Some standout rides include multiple climbs of Box Hill, using the 53x16, and sprinting from the last bend to the café. Also, doing so called ''Power Workouts''. These involve doing 15s sprints x5 with a minute rest between each... x5... and now... x6! It's definately not easy, but I'm definately stronger for it now.

What are your Goals for this year?

Well, thats a difficult one. Ultimately the goal this year is to reach a stage where moving to Belgium is the logical progression for me as a rider. But how to get there? Well obviously winning a few races this season is going to be important, some that spring to mind: Dengie Marshes Tour, BUCS (previously British Universities Sports Asscociation) Road Race Champs and the Regional Champs are on the menu for the squad, so who knows. As important to me this year will be to help my team mates win some races too, I'm looking foward to being a domestique for some races! One slightly optimistic dream would be to ride the proper Rás (Now ranked a UCI 2.2 stage race, one rung below the Tour of Britain) in May, when speaking to Keith Butler last it was mentioned fleetingly. That said, it's going to clash with my uni finals, so something will have to give. Even if it means doing my exams later on in the summer if possible, getting a ride in the Rás and going OK would be a major boost to my aspirations on the continent.

What have been your best races so far?

Well the ones I've won mainly! I think September last year was probably the best few weeks of racing I have done so far. It all kicked off with the London GP, the support race to the Tour of Britain. I watched Mark Cavendish win it a few years back as a youthful 17 year old new boy in the world of cycling, and there I was thundering round a damp and slippery Westminster Crit clinging onto the wheels of some of the fastest guys in the country. Was probably the most fun I had on my bike all year! The week after I matched the likes of Dodd, McNamara, Higham and Meadows to get a respectable top 10 on the Cutmill circuit. The crowning moment though was two fold, first winning my old club Addiscombe's Club RR. Then the next day, winning the Martin Newell Memorial in Oxfordshire, by dropping the break on the final climb. Yes!

Lunch Time Special

2009-02-12T10:26:00.015Z

A lovely little treat!

Preparation time: Five minutes
Total Riding time: 60 mins
Serves 1

You’ll need

1 Turbo Trainer
1 Pair of cycling shorts
1 MP3 Player with motivating tunes
1 Large Fan
1 Manky Old Towel
A pair of good legs
A brain that can block out boredom and nullify pain
A Laptop (optional) playing a film - Shaw Shank Redemption works well
One bike locked on to the trainer of course!

1. Warm your legs by riding low gearing for three mins (53/21)
2. Switch to a 53/19 for two mins
3. Change to 53/17 after five minutes
4. Maintain a cadence of roughly 90rpms
5. Its perhaps best to pick up your MP3Player if it slips to the floor after 10 minutes (I chose not to, very unwise!)
6. Stay focused, this is a sweet spot ride
7. Change up to 53/15 every 15 minutes (hold for five mins or till burning in your quads becomes intolerable), initially via an out the saddle stomps
8. Don’t look at the stop watch until you feel at least 30 minutes has passed
9. If you made it to 40 mins – well done! Hang in there. If your lucky the resolve this requires won’t make you too nauseous
10. Try to amuse yourself by thinking of 10 things you can remember from the summer of 1975 (oldies only ;-))
11. With a minute to go congratulate yourself! – your breathing may be a little ragged by this point.
12. Wipe bike (if necessary) - go to fridge, food cupboard etc and eat absolutely anything that takes your fancy.

HERE'S THE 10 THINGS I REMEMBER FROM THE SUMMER OF 1975 !

1.Going around to my mate Paul Williams house and borrowing his Red Chopper every afternoon, once he’s mum had gone to work (He couldn’t ride it because he’d broken his ankle. I had to watch out for his big sister Beverley though coz she'd grass me up if she saw me trying to do Evel Knievil style stunts on it

2. Playing end to end football with Henry Riley (the most skillful kid in the flats). A one on one game where you stood at one end of the playground and try to score with long curling shots

3. Playing Run-Outs :a great team based game where 'hiders' go up against 'seekers'. One group go off and hid some place and then have to get back to the home (base) without being caught by the 'seekers' team.

4. Going Apple and Pear scrumping with the McKnight brothers. The coolest little Irish kids – we scaled walls, trees and garden fences all for pretty sour fruit

5. Captaining our flats team that thrashed the cocky Pendarin Flats 9-0. Ha! they had all the gear and no idea

6. Avoiding my Dad and his wrath at all costs. The old man was very angry back then – I’m not sure why

7. Going to Boys Brigade great fun apart from weird old Mr Wyman who insisted on holding my hand even when were not outside crossing the busy Seven Sisters road.

8. Eating sweets lots of sweets – curly wurly’s, aniseed balls and lucky sherbet dips, black jacks, rhubarb twists, gob stoppers and my favourite red liquorish.

9. Playing kiss chase at primary school especially if Michelle Alonis was playing (mmm!).

10. Waiting outside Tracy Hammonds House for my teenage mate Mark Davis (Mrs Hammond always gave me a big bottle of Tizer to drink while I waited) Mark always laughed when I asked why Mrs Hammond only ever answered the door in a pink towel)

Arrrghh!! Its short intervals time

2009-02-11T23:14:00.004Z

Yes those painful suckers you have to do on the turbo before racing starts, especially if you're not lucky enough to join a weekly chain gang . I hadn't planned on starting them for another fortnight but having read Steve Saunders blog yesterday morning I decided it was time to see what being close to my maximum heart rate feels like again. Ouch pain!! Now I tend not to do the 1 min off 1 min on variety. My intervals are just pursuit style/VO2 max efforts: 4 x 6 mins or 5 x 5 (which I did yesterday)all above your one hour threshold. For the first time in a while I hit 94% of my maximum heart rate which lets be honest is never fun. I'll probably do one set a week now until racing begin in late March

Phil, where you at?

2009-02-09T08:10:00.003Z

A brief text volley between myself and Mr P Sheehan on Saturday night had us down for 8.30am meet at the R.P. Er...well despite our good intentions it was a plan that didn't quite materialise: the Sunday morning Match of the day re run, some last minute kit changing, back tyre pumping, left glove searching etc - you choose they all featured on the 'sorry I'm late' excuse list. Shit! now where did that hour go? Anyways by the time I hit Central London number 1 cycle-training spot the little hand was almost on number ten.

Soon enough I’d hitched a ride on the back of a brisk moving two man train. Ever the talkative one I asked if ‘we’ were taking turns and was met with a cheery smile by the rider at front. There was a bit of confusion re elbow flicking and what side to peel off on but before you could say "small ring only please!" we were up from 18/19mph to a slightly more exciting 23mph on the flattish sections. There’s always peeps up for a threshold party at Regents Park on a Sunday morning and we were soon joined by three other riders. After a couple of laps there was still no sign of Phil. From no where though Jason Pidd appeared and three people were immediately blown out the back just after he took a turn. 53/17...YEAH baby!! Not one for LSD heads in February I guess ;-)

After nearly an hour Jason finally caught sight of Phil up ahead and pressed hard on the pedals. I was caught out by his jump but skittled around a couple of riders to get his wheel. The man we’d been looking for was his usual blingy self - resplendent in Finchley RT gear and of course matching red Beanie hat. The pace dropped to around 17mph for half a lap and three way discussion ensued where we managed to 'power-point' - kids, bikes, breakaways, sprinting, partners, turbo trainers and cocky Elite & 1st cats riders.

Now if you hangout on the right 'cycling forums you get a feel for what power output 200-300 watts feels like. I’ve never had a power meter but I said to Phil I bet I can guess what power output you're riding at now. 'Go ahead' he said, I guessed 230watts and I was spot on. Cool! My ninety minutes were officially up a few attacks later so I left Phil, J, Chris (Mosquito Bikes) and some others to keep riding.

Following the disappointment of Arsenal’s draw with Spurs I needed to vent. Stuck indoors with fresh legs it meant a late afternoon session with Kylie (Kurt Kinetic trainer). The question was which type of session? Well a 2 x 20 of course! Steph understood that I needed to be alone with Kylie and went to do some laps around Regents (apparently sat on some blokes wheel the whole time, outrageous :-0) while I got down to the dirty business of riding fast and going absolutely no where. I haven’t worn a heart rate monitor for a good few months, cheers Steph) but the stats were quite encouraging after just three weeks of training. Average heart rate for the session 161bpm. That’s 87% of my max – not bad!

Spotlight on - George "The Smiling Assassin" Brent

2009-02-06T00:10:00.008Z

Name
George Brent

Who do you race for?
Addiscombe CC

What type of races do you do?
Time Trials, Cyclocross, Road Race, MTB

Where do you race?

Just like to keep it local in the South East, there is so much choice around London for bike racing that there really is no need to go further afield, in the summer I could race every day if I wanted.

Briefly describe a typical training session

I love going out on a good hard chain-gang at least twice a week, training with other people can really help get the most out of yourself as you don't want to look weak infront of your mates, so you really push yoursef much harder than you could on your own. Good old fashioned no pain no gain, thats what I Like.I like to ride at least 250miles per week and believe I get most of my strength from this, most of my riding I try not to hang around too much.

What are your Goals for this year?

Early season your gonna be seeing team Addiscombe dominate the local 3rd cat races and I aim to be right there in the middle of all the action.This year my goals are mainly time trial based, sub 4 hours for a 100mile tt, 270 miles in the 12 hour tt and try break at least one club record along the way.Cyclocross I would love to win some more cross races and be more consistent by handaling mechanicals correctly.Oh I nearly forgot be the first cyclist in the Big Brother House.

What have been your best races so far?

12 Hour TT has got to be my best day on the bike.Everyone did everything for me, I got fed, I got watered, I got directed, I got great team support, on boy oh boy all I had to do was watch my speedo and see all those mile flying by.Winning a London League Cyclocross in my first Cross year, I was gonna race it last season but unfortunately I broke my neck in a Road race.Smiling my way round the Smithfield Nocturn to 2nd place in 2007, Toks was cheering me on and I was on a complete high all evening absolutely felt like a pro and my legs felt awesome. Completing the Revolutions 5 day stage race buy that was HARDCORE, on a whim had the time off work so decided to give
> it a crack on the day before
>

Snow, wassup???

2009-02-03T08:51:00.012Z

You can get with this?

Or you can get with that?

MP3 player Check
Towel for bike. Check.
Large Fan. Check
Motivated and Ready. Hmm (a little scared to be honest)
Here's how it went

10 mins warm up starting from 53/21
Quick sip of water
20 mins @ 25 mile TT pace/intensity/power in 53/17
8 minutes recvovery break - bloody tough, siped a coke and then fruit tea and put on best of Cycling Weekly tour DVD
15 mins @ close 25 mile TT pace/intensity/power
5 min break (more drinking and sent text message to my boss)
20 mins @ close to 25 mile TT pace/intensity/power
Phew! five mins warm down
How did yours go?

MP3 Tunes
3rd Base: Gas Face
Grandmasterflash and the Furious Five: The Message
Boggie Down Productions: I'm Still Number One
Eminem: Stan
LL Cool J: Rock the Bells
RunDmc: Beats To the Ryhme
Ice Cube: A Good Day
De La Soul: Buddy
Tribe Called Quest: The Scenario
LL Cool J - Till The break o' Dawn
Eric B and Rakim: Microphone Fiend

Chilling with J

2009-02-01T20:18:00.011Z

It had to be five today. Yes indeed, I wasn't gonna get cold for nobody. Now, five layers of thin lycra - great outside in cold wintry conditions very bad inside in warm centrally heated house. Moral of the story - be ready. Don't spend ten minutes hunting for door keys because the chances of overheating and passing out on the sofa are far too great.

When I got to Regents I was joined a lap later by a very strong rider called Jason Pidd, who along with Phil Sheehan (Finchley RT), Marek (Addiscombe CC) and myself spent a season riding for Mosquito Bikes. Jason only rides one way - fast; he is not really the guy you want to meet when you're in base mile training mode. Anyway I didn't need to wonder about him half wheeling me slowly to death because he was only just getting back into endurance rides after the christmas break. Hmmm!

After an hour of good tempo riding three guys latched on to our wheels and almost immediately an unofficial thru and off began. Er...nice!... Oh no, Jason went to the front and ramped up the pace till two of the guys were dropped. Then Jason and this American dude began to duke it out a little bit on the descent. I let them carry on with their playground scrap before catching up with them both just before the drag.

On the drag I watched as Jason's rear derailer began to move the chain across the block and down to smaller cogs. I remained stuck to his wheel for a couple of minutes as the speed increased. He then eased up and began to complain about not being fit but nevertheless happy because all three wheel suckers had been dropped. My nice two hour ride came to an end a few laps later

My Name is...

2009-01-29T16:25:00.008Z

OK so for the first time in four days I got to ride in daylight. The terrain remained the same - flat and boring - good old Regents Park. I didn't care. I had briefly thought about going to Richmond Park to do the Richmond Park 3 Lap challenge 2009. But I couldn't be arsed in the end. Shit, what if I didn't beat 60 minutes - my ego would be shattered. Anyway its not what you train on its how you train on it. After two laps my breathing settled down to what felt right especially in terms of my perceived exertion. In other words I think I found my Sweet Spot

Up ahead someone familiar, choppy cadence and stiff shoulders, was peddling along in the small ring. As I got closer I put my hand on his back which naturally nudged him forward so that he his pace eventually matched mine. It was a fella who I used to ride with a few years ago in an early morning training group. He took out his Ipod earphones to find out who the liberty taker was that was overstepping traditional cyclist greeting boundaries. I laughed and he jumped on my wheel. Later during a conversation about Mothers' (yeah I know) he reminded me that he's half Nigerian...Mmmm and then he told me his name is Toks. lol... :-)

Back To Black

2009-01-27T23:26:00.006Z

I think I deserve a pat on the back for tonight's Regent's ride. I pretty much nailed things. The pacing was spot on - working but not suffering, training but not straining. Yeah Baby!

Looking For The Perfect Beat

2009-01-24T23:17:00.005Z

Early 80's Hip Hop aficianado’s may recall "Looking for the Perfect Beat" as the follow up single to Africa Bambatta’s and the Soul Sonic force's world wide classic hit "Planet Rock". I've always love the title of the track more so than the song. I think 'looking for the perfect beat/rhythm/cadence gearing, perceived exertion' describes a state of athletic utopia; you're in the zone with all the perfect sensations. Your legs feel like they have the power of pistons and the feeling on the bike is amazing as you almost float across the ground (without a tailwind). If you're lucky you'll probably get one of those rides a year (it was the win at Goodwood for me last year - no effort what so ever to get in the breakaway and a nice surge on the last lap to break free - BEAUTIFUL and relatively speaking painless). In The US postal team I think they described it as being a 'no chain' feeling.

Well whatever?? On Saturday morning the beat was far from perfect and trying to hold 20-22mph in 53/19 or 18 was a very unsyncopated. Later on in the afternoon I returned to Regents Park for a number of good steadish laps with Stephanie riding by my side. Steph was on her new carbon fella. He's names Scott. There wasn't any grimacing up the draggy bits from Steph so I expect her form to start building. Mmmm :-)

The darkside

2009-01-22T23:02:00.003Z

There are loads of things you can do in central London on a wintry Thursday evening. Tonight I decided to do something that I've never done before. I went training. Er what's unusual about that I here you say. Well...it was dark. Yes, yes of course I've ridden in the dark before - coming back from work, friends houses, girlfriends place, work, and even from races. But whenever I go training its always done in daylight.

So there I was tonight circumnavigating one of the capitals most famous parks by bike (of course), in the dark, approximately 12 times. Hey, truth be told it wasn't quite as bad as I feared. It was a cold admittedly but riding quickly keep me warm ;-) The street lighting around Regents Park isn't the best, and what with my embarrassingly ineffective bike lights, and the fact I couldn't see glass, potholes or road markings things were understandably a little unnerving. Despite the vulnerability and the disconcerting nature of the riding in the blackness ,eventually this feeling softened and I felty almost embolden by the training task. I rode for ninety minutes and lived just on the edge of greatness. Ok it was around 20mph - but you get the picture

On each lap other cyclists (commuters) would appear - some looking like greenish apparitions in their ubiquitous green jackets. Most would turn off at the top of the 2.7 mile loop and head towards Camden town, Swiss cottage or Euston; but those that stuck around a bit longer become part of my own video game. I gobbled em up PAC - MAN stylee and then puffed out cold air while still trying to concentrate on my aerobic development.

Spotlight on - Paul Sculler

2009-01-20T14:22:00.009Z

I'm going to try and shine the spotlight on a few people that I admire and respect from the UK Amateur Road Racing scene so over the next few months expect to see a few different profiles.

Name
Paul Sculler

Who do you race for?
Addiscombe

What type of races do you do?
SLH, Road Races, Duathlon, Triathlon,

Where do you race?
All over the UK - Wakefield, Sussex, Surrey and Italy this year

Briefly describe a typical training session -, terrain etc - threshold, endurance, base miles etc

Typical Training week (if fit, Ive got shin splints at the moment so not so much running) would be
Mon Run 8 Miles 70-75% HR
Tue Run Intervals e.g. 5x1 miles Hard as possible
Thu Turbo 30 mins just under Threshold followed by Run short intervals 2mins etc
Fri Run 8 Miles 70-75% HR
Sat ACC CR
Sun varies Rowing or Cycling

I also Cycle to work and back 8.5 miles each way tue to thu and swim 5 times a week.

Measurement RPE, HRT monitor or wattage
30 mins 314w 166hr

What are your Goals?

This year, I want to win (in my Age Group) the National Duathlon Champs, get a Medal at the European Duathlon (this will only happen if shin splints go away soon).

What have been your best races so far?
5th at World Duathlons
22nd in 1st Triathlon at East Grinstead
in my previous Rowing life
5 x GB National Champion
3 x Comonwealth Medals
Representing GB at a World Cup

Back at R.P.

2009-01-17T13:26:00.003Z

I saw him before he saw me. I wanted to ease up so he would ride past but he didn't. He went in front and slowly but surely ramped up the pace. I hadn't planned on sitting on any wheels for at least a few weeks but it was too late. I was now taking turns with this guy who couldn't believe his luck. We'd spoken before but hadn't exchanged names. He could tell I was out of shape and now it was clear that he rather than me would be dictating the pace. Oh Shit!

This American dude joined in so we were now doing a 3 up. The American guy asked how training was going and I managed to puff-out "not bad" as a response. The other guy who wore a yellow top annoyingly changed up in gears and I think I may have howled quietly to myself in despair. 60 minutes later the American guy said farewell and headed off towards Camden Town. My man in yellow smiled and continued ride hard infront of me. I tried to ignore the stress it was placing on my lungs and just as I thought about dropping off he finally eased up. I completed two more laps alone at a leisurely pace with Chris from Mosquito Bikes.

I think Joe Friel said that veteran riders shouldn't allow their fitness levels to drop too low because it was such a bitch for older guys to get their fitness back. On my last lap I saw Stefano (Fit-For.com) up ahead. He looked back hoping to find a training partner. I slowed down until he rode out of sight.

Arsenal- Lewisham - Arsenal - Ealing- Arsenal

2009-01-15T12:57:00.001Z

More commuting - this time I reached double figures. Yes people a whopping 48 mile round trip. Nice and steady - starting North heading South then back to the North and finally heading West before returning to the North. All in all things felt so good that I decided to see what power I had available. A little dig on Harrow Road and then an extra thrust as I approached the Uxbridge Road. Mmm too much power and not enough coordination. I went down on the apex of a slimy wet right hand bend. The bike came to rest just near the back wheel of car that was pulling out of the junction

When I quickly uncliped myself from my foetal position on the ground the driver of the car leaned out of the window and rather jovially reminded me how lucky I was that he hadn't run me over. Cheers mate. Have you got any arnica for my elbow? No probs I was still full of go get em teenage spirit. So much so that I forgot to eat. Still buzzing from my first long ride of the year the return journey was great fun - I bonked spectacularly near Euston and had to summon up what little strength I had left to crawl home.

Its been along time...

2009-01-14T12:36:00.004Z

Yes I'm back, I hope you're all well. Until today I hadn't ridden a bike for exactly twenty four days. Today's ride was a short 6 mile round trip to a young French client who leaves in Hampstead. It was nice to be back on a bike. The legs still worked and wisely I stayed well clear of the big ring.

Commuter Racing

2008-12-22T10:21:00.003Z

The first rule of commuter racing is - be cool! Its not a race. So even if you're plodding along Jamaica Road, Bermondsey heading towards London Bridge and someone cruises up alongside you - ignore them. Well done, that's very sensible. Let them go. There's no need for competitive nonsense in December when you're unfit and certainly not while you're commuting.

What about just monitoring his pace from a distance? mmm...its a narrow path your riding on, take care or you'll get sucked in. Put that competitiveness on ice; seriously he ain't worth it. Hopefully he'll be gone and you won't meet this person again. What if at the next set of lights you snake you're way around large delivery trucks, buses and other stationary vehicles to get to the front and there he is waiting in that green patch of ground for cyclists only?

Again be cool, if you inject some urgency into your effort to stay close to him its over. You've lost - that means you're knowingly competing. Thats bad, very bad. Remember its not a race. Now... you could however cruise past him with an air of unassuming non swaggering indifference, and time it so that he gets caught at the next set of lights and hence you'll never have to see him again. If he's all cleated and lycra'd up (and he is) that makes it even better. One mile to go before London Bridge and you're close to his back wheel. What the heck are you doing? Let him go. Who cares if you're a 2nd cat. In the grand scheme of things what does it matter its nearly Christmas for fucks sake relax a bit!

Oh shit he's sensed your presence (which is really not cool) and is doing a Cancellara on ya. Alright cruise past but don't show any signs of heavy breathing...Oops too late he took the left turn at Evans Cycles. You can recover as you turn right across London bridge heading towards Liverpool Street Station. Once you've got your breath back refocus. Pretend it never happened. After all who's gonna know!

Office Christmas Party Rules

2008-12-19T15:15:00.011Z

Do attend.
It was yesterday evening and I did indeed attend. Last year I didn't make it. Don't ask, long story. There are unconfirmed reports that a female member of staff sent a text to her boyfriend to get his car and look for a black guy possibly dressed in a Santa outfit riding a racing bike along the A322 near Bracknell.

Don’t dress inappropriately.
It was a standard shirt a jumper and slacks for me. One woman slightly north of fifty wore a revealing low cut sleeveless top. Just not a good look especially for a very short extremely over-weight lady whose arms flapped when she sneezed.

Do some schmoozing.
Effectively this means speaking to those people that are on the receiving end of your plastic smiles. You may also slow down if they're ahead of you queuing for train tickets. Its best that way so that you don't have to sit next to them on a train. I'm joking its never that bad. I got to speak to an old bloke who'd climbed the Himalayan mountains and a lady who rode last years Etape for the first time. She dropped her husband on the Tourmalet and did a significant amount of her training on a rowing machine. Someone else talked in great length about their pet lobster but then the conversation was cut short abruptly. All I said was, "do you 'breed'em to eat'em".

Don’t talk shop.
Nobody wants to talk shop so I tried to stay clear of work talk. It kinda happened inevitably though :-(

Don’t make a move on a colleague.
It wouldn't even cross my mind - I got Stephanie and Kylie! :-) The old bloke also had a partner and the rest of the staff bar one are all married. No Mistletoe action I'm afraid

Do watch your language.
I'm not too much of a swearer so there was little chance going blue in front of the boss. I was expecting things to get a bit 'industrial' but without Tequila slammers nothing even vaguely sinister materialised.

Don’t leave too soon.
I'm getting old so two hours is generally my limit on any social event which doesn't have a defined finishing time such as a film, theatre, watching sport etc. I managed to stay from 8 - 12.30pm which isn't bad

Above all, enjoy the party.
Have a good time without embarrassing yourself or anyone else. Now doesn't that sound like fun!

Oops I did it again!

2008-12-17T20:38:00.006Z

I see on quite a few of the cycling forums a few people are finding it hard to motivate themselves to ride in this cold weather. I'm usually quite dismissive of people that suffer from this plight but I'm fast becoming a sympathiser. Take this morning for instance. The title of today's blog entry should read Arsenal-High Wycombe-Arsenal. A small matter of negotiating 72 miles and some change, mostly along the A40 in coldish but fair conditions.

Ordinarily it wouldn't be a problem but I couldn't be arsed. I couldn't be arsed probably because I didn't bother to ride yesterday. And I didn't ride yesterday because I didn't ride on Monday... OK you can see where this is going. Anyways I still did the journey. It was work so I had to. Instead though I did it in the comfy warmth of a Japanese Automobile. I felt kinda disloyal as I drove by a couple of cyclists huffing their way up Highgate Hill but a hot Mocha and a croissaint are the perfect anodyne for those pangs of guilt... All may not be lost however because I bravely rode the total of a mile to a friends house n' back tonight. The offer of a home cooked Indian meal was a bit too tempting. Come on now, I'm loosing fitness not my mind ;-)

Sunday Night/Monday Night

2008-12-15T22:34:00.006Z

By Sunday morning I was almost back to my old self. Cycling-wise the day consisted of a couple of short commutes: in the morning work, Arsenal-Tottenham-Arsenal; in the evening Stephanie's house, Arsenal-Deptford-Arsenal. Total distance was probably 26 miles at a fairly comfortable pace. Thats not strictly true. Stephanie spiced things up in the last ten minutes of the commute to Sarf London by riding hard around some of Lewisham's back streets. I've told her with such good cornering skills once she's fit enough she's gonna love Crystal Palace.

Dudes I've got a confession to make. I head off for a three week holiday next Thursday so my motivation to ride is beginning to wane. Hence I stood Kylie (Turbo Trainer) up. I bet she looked resplendent lying there on the kitchen floor, glowing in that way only inanimate spinning objects can. Sadly she lost out to beer and Thai food.

Something for the weekend Sir!

2008-12-13T22:28:00.004Z

er...Yes! Well how about a nice 24 hour bug thing with lovely servings of fever like symptoms, chills, body aches, diarrhea and vomiting? It wasn't very nice. Now how was Saturday for you?

Brrrr!!!!!

2008-12-11T23:00:00.008Z

Shit today was cold! Despite layering up Michelin Man style there was still that one part of my body that I couldn't keep warm. My Toes. Yes, after just ten minutes riding time despite my thermal sports socks and booties me tootsies were frozen. Nevertheless the training agenda called for 120 minutes so that's what had to be done. I was pegged in at 53/19 and 90rpm, close to 20 mph average. Pushing things harder than that while gulping down icy air would only lead to a visit from my December nemesis. It often pops up a week or so after a cold and its a real bitch to shift; it waits patiently for those inevitable above threshold efforts and then often without warning starts its attack... Voila! By the end of the session you now have a permanent 'friend' to a accompany you on all your rides for the next two months - The Winter Cough. Enjoy!!!:-(

Its time to reminisce - put on your kangol hat and fat laced trainers..."Right Up To Ya Face And Diss You" :-)

It ain't over till its over

2008-12-09T16:25:00.006Z

3 x 20 mins on the turbo (Kylie) requires a little bit of specialist attention. Its a slightly different beast from a nailed on 2 x 20. If you hit it too hard on the first interval you'll be floundering by the second and the 3rd twenty minute interval will be spent recovering on the sofa for the rest of the night.

In contrast if you go to easy you might as well be reading the paper and sipping a glass of wine. It should feel hard and the last twenty should just be manageable. I think I pitched it just right. The 'feelometer' register around 90% of my maximum effort. The turbo naturally warms up after 30 mins so things always feel a touch easier. To counter this I changed up the gears 53/17-53/15 to make sure I that I was still pushing hard on the pedals. It felt pretty good in the end so I reckon I'll try another one on Thursday or Friday.

Here's some footage from the first Road Stage (proper) of the 2007 TDF. Ladies and Gentlemen Robbie Mac (see 5 mins) is one bad muthafucker. Oh and look out for some little British Kid in Pink throwing a fit. Who would've guessed he'd win four stages in this years tour(08).

A day at the Races!

2008-12-08T08:43:00.011Z

Steph and I decided to make Hog Hill (Redbridge Cycling Centre) our outward destination for Saturday's ride. I'm not sure Steph agrees but I tried to make it an interesting loop by circumnavigating some North?East London back streets (Hackney ) before we eventually headed out to Essex. We left around 11.30 and got to Hog Hill two hours later. The 3/4's and seperate women's race were already in full swing. Obviously I was really interested in the 3/4 race which featured Sylv and George
from my club Addiscombe CC but I also had an eye on the womens race which featured Liz from Eagle Road Club. She's a very strong rider and does the popular Regents Park loop with her boyfriend Chris.

The 3/4 bunch cruised by and George gave me the thumbs up. He looked like he was on a holiday camp. Sylv looked comfortable but not quite in the George 'stroll- along-the-beach' mode. The women rode by shortly after and Liz was part of a four girl front group which had pulled away from the rest; the group included two Dynamo girls and the eventual race winner. With there still being forty minutes to go Steph and I left them to it for a while and went to get warmed up and carbed up with coffee and cakes. I emerged back on to the circuit 10 minutes later and George being that claustrophobic young man he is decided he needed some fresh air. A tad early perhaps but as we all know he's far too strong and excitable to hang around for long. Behind him the chase was on. Jimmy from Economic Energy was chasing hard and behind him was David from Economic Energy and behind him was a guy in a Rapha top and then finally the bunch. A few laps later George had settled into full Jens Voight mode and had a 23 sec gap on the Economic Energy rider.

In the women's race Liz was dropped from the front group. The front three looked fairly comfortable, like they were on a club run, and I wondered if the two Dynamo girs would do the old one two to the other rider. Mmm

Back to George. "Toks get me a front wheel I've got a puncture", he shouts with 6 laps to go. Oh my gosh so much drama, fifteen minutes earlier the G-Man had the race comfortably sown up. Sure, the guy behind George was strong but George had him pegged at 20 secs and was definitely good for the win. According to the commissionaire George couldn't hava a lap out because there were now only 5 laps to go.

I got the wheel out of the George's wheel bag and gave it to Sylv to do the honours. As George crested the hill Jimmy from Economic Energy was right on top of him. While George and Sylv fiddled with the wheel change Jimmy took full advantage and raced by. I reckon he had around 25 seconds by the time George got going. David from Economic Energy was coming up fast behind George but I was confident he'd never catch George. With 4 laps to go I shouted out 12sec, (it was closer to 16) but I didn't want George to blow up trying to get him back. With three laps to go I shouted 7 secs (it was really 10). To be honest with you I didn't think George could do at this point but true to his Smiling Assassin credentials he must have surged on the penultimate lap and at the bell they both honked up the hill together.

With the girls things were pretty much as they were except Liz had dropped back a place to 5th position. The 3 up front would definitely be fighting it out for the win and Liz stood a good chance of 4th if she could stay with the girl just a few metres in front of her.

George knew he couldn't risk sprinting against Jimmy and jumped him hard just before the descent. On the windy curvy section George had a massive gap and it looked like job done. I was freezing my proverbial off on the sidelines with a big cheesy grin on my face. But then I couldn't believe it. The big gap George had was shrinking fast - Jimmy was coming back fast. George was clearly tiring. "sprint George" I shouted he's coming'. Sylv put out a max of 819watts on the climb, I reckon George musta been close to 1100 on that last blast up the climb. He dug deep and despite a great return by Jimmy beat him comfortably in the end by about six bike lengths...Liz got 4th spot in her first race ever. A great day at the races!

Thanks to ACC's Sylv and the fella from Idea-Beta.co.uk for the Race Pictures. The races took place back in August and September 2008.

Commuting Wars

2008-12-06T08:14:00.001Z

A big shoutout to all the people literally 'steaming' in their mobile metal boxes on Friday morning. Yes at 8.30am on Harrow Road, West London it didn't look like a lot of fun for you car drivers. Apologies for looking particularly smug as I cruised past you all at a breezy 20mph. I was that skinny black guy on the road bike that at least two of you naughty so and so's tried to squeeze out of the inner lane just to gain a couple of feet on your destination - standstillville.

Despite me flashing my best cheesy smile I couldn't raise one back - you all looked so miserable. Oh, and if you were behind the wheel of that Black Audi Quattro what did that feel like. You know, when that bus infront of you suddenly put on his hazard lights. Unlike me you weren't able to instantly swerve past the big red number 18. ;-) Ha Ha serves you right for talking on your mobile and changin lanes without indicating...A warning to self though - don't gloat too much coz eventually you'll get yours. I punctured 2 miles later

There's no way you can ride!

2008-12-03T05:21:00.005Z

Yesterday's goal - increase threshold power of course!
An hour of power turbo session, set at 90 RPM in 53/17. The
ride was punctuated every 15 minutes with 2-3 minute out of
the saddle recovery stomps. With the back door open and the
heating switched off the kitchen was so cold I didn't need
the fan on for the first twenty minutes.

The third consecutive day of threshold efforts has left me
with slightly sore knees (mmm... need to spin more, 100rpms
perhaps?) but cardiovascularly I felt pretty good. Today
there will be a no riding - off to bonny Scotland. :-)

Here's a little motivation and some food for you 'haters'

Now are you going out on training ride or not?

The Best Cycling Club in The South East

2008-12-02T12:58:00.002Z

So what's taking you so long to join. Come on we're waiting!

Tour Of The Dengie Marshes: Nice One Sam!

2008-12-02T07:34:00.000Z

Its easy to get blase' when ya look at all the great cycling pics on the net. There's been some great ones, I don't think too many will argue against Nicole Cooke's Olympic win in the Beijing rain. However on the British Road Racing scene this year there was just one standout picture for me - a shot of Sam Humpheson, a 1st cat Rider from London Dynamo. It was taken at the "The Tour Of The Dengie Marshes" (Hell of the East) They say a picture is worth a few sides of A4 copy and I think you can see why. According to the organisers "The Tour Of the Dengie Marshes" or Hell of The East is a race [held mainly] on unclassified single track farm roads. Not unlike Northern Flanders – narrow / twisting / little used and not regularly maintained. The steepest climb is over a railway bridge Vast open stretches , just above sea level , provide little shelter and should encourage "full on" racing. By all accounts it was a classic race - thankfully I wasn't there to testify to this. Muddy racing is definitely not my thing

"I can ride a bike with 1/2 a handlebar"

2008-12-01T14:52:00.001Z

Hands up those of you that went riding last weekend. Despite the bad weather I did; and I rode my bike pretty intensively too. Admittedly I only got to see kitchen appliances and kitchen walls during the ride but at least I didn't get cold and wet. During my moderately intensive chest thumbing aerobic session commonly known as a 2 x 20 Stephanie popped into the kitchen to make a cup of tea. Eastenders was on TV, back door open - kitchen cold; me on Kylie, no chance of small talk blah blah blah sensibly Steph was soon gone. Anyway she knows Kylie and I like to be alone together.
This morning I heard a sharp snap while climbing up the Camden Road drag. Shit! somehow I kept my balance and continued riding with only half my handle bars. Descending was a little nerve-racking but I made it to work. Just. :-)

The Daddy Club

2008-11-28T12:38:00.000Z

Those of you that have raced in Surrey and Hillingdon over the last few years probably know my good mate Phil 'The Animal' Sheehan from Finchely RT. As you can see Phil's has become a father. His beautiful daughter was born exactly a week today to his wife Vicky. I just wanna say congratulations and wish them all the best... I think people have already suggested to Phil that his racing days are numbered or indeed over. I can't see it myself he's far too competitive. Plus he still has one particular goal he'd like to achieve - right Phil? ;-) Some good planning he'll be back out there trying to initiate breakaways and win sprints. Grrr!!

I've got this niggly knee problem which I can't seem to shake off so more cleat fiddling is required me thinks. I may not I ride today. Have a good weekend people. Be safe if ya riding :-)

My Best Turbo Workout Ever?

2008-11-27T21:24:00.000Z

Snots or no snots the show must go on. This evening I started my warm up in 53/21 and then spent a couple of minutes each in 19, 18 and 17 until I eventually settled down in 53/15. The physical effects of these transitions became noticeable very quickly so my happy-gum-chewing syncopated breathing in 53/21 was replaced ten minutes later by a gulping goldfish on a bike? I'm not sure how long those popular fairground giveaways can survive without water. I don't think they can hang on for twenty minutes. I did - just about!

My five minute recovery period was over far too quickly and I had just enough time to drink a large glass of hot water laced with lemsip. Once again Kylie was cranked back into action and Snoop Dog suggested that "I drop it like its hard". 2 x 20's, Hip Hop music and common colds all have one thing in common. They can eventually lead to sensory overload. I couldn't shake off my cold and the 2 x 20's had to be completed so the the rap tunes had to go. For the last ten minutes, having dropped down to a gear to 53/17 and still holding a 90 rpm cadence, I rode with just the whirring of Kylie's motor in my ear. The kitched stayed cool, and I continued to get hot and very very bothered. Can someone bring me another tissue please.

Now without tunes in my ears I closed my eyes and my brain did a google style search for motivating cycling images. I briefly caught a glimpse of John Heaton Armstrong heroic bridging effort during the 2/3 Beachy Head Classic RR this year before it was usurped by his more famous namesake racing up Alpe Duez. A bit more pedal grinding and teeth grinding and the total forty minutes was up. Phew! Thats one threshold workout I'd like to forget :-(

Only my third proper one in 2008

2008-11-25T13:16:00.001Z

Arsenal- Potters Bar-Arsenal

2008-11-24T18:08:00.000Z

Just in case you didn't ride on Saturday (22/11). Er...let me tell you about it in two words. Bloody Cold! If you're gonna ride in such cold weather its nice to do it in company so for the first time in a few weeks my girlfriend Stephanie joined me for the long ride. We got going at 9 am and but stopped at 9.05am; we then entered the local Tesco's and bought some nutrigrain bars and tissues (no snot rockets).

I persuaded Steph to wear a Bennie hat under her cycling helmet which she begrudgingly agreed to. By the time we hit Golders Green 20 minutes later she had taken it off. On the back streets of Barnet 40 minutes later the hat was back on again. The Irish comedian Patrick Kielty does a great sketch about how much women' change their minds and it was tempting to bring this up. However at this point Steph didn't look too happy and seemed to be suffering a little on the draggy bits. Clearly not a good time for anecdotes that stereotype women

After hitting some quiet lanes just outside of Barnet we finally arrived at Potters Bar. The Panini and Latte from Costa Coffee has never tasted so good :-) Well fuelled up, our return journey was carried out at a much livelier pace via The Great North Road. Steph looked a lot happier sat on my wheel and we cruised back averaging 20mph on all the flat stretches.

Zebra, Giraffe and tempo riding

2008-11-21T15:11:00.000Z

In an attempt to make this post appear vaguely interesting I've found out some facts about Zebra's and Giraffes for you. They can both run up to 35 miles per hour. The Giraffes tongue is 18 inches long and black, some Zebra's have brown stripes and best of all...a giraffe sleeps for between 1-12 mins.

That means for each of my 7-8 minute laps around Regents Park this afternoon one or all of the three Giraffes I saw could have slept.Mmm I also saw three Zebra's but non of them appeared to be sleeping. By the end of my sixty minute ride they had all returned to their respective pens. Conditions were rather blustery on the outer-loop today nonetheless wind assisted blasts in 53/17 are always welcome. Today the legs responded well and I felt surprisingly fresh. Roll on the weekend. Its Friday night so its gotta be Thai food and beer for me - can't wait :-)

Arsenal-Northwood-Arsenal

2008-11-21T09:26:00.000Z

Ordinarily a thirty mile round commuting trip shouldn't have posed too much bother but there was a distinct 'we-ain't-happy-about-this' vibe coming from my legs. I must admit nearly nine hours of riding this week has been a little tough. Also a slight niggle on the right side of my knee has developed so I chose to spin low gears for most of the outward journey to work. On the way I met this old fella out for a morning spin. We got chatting and he gave me one of the strangest reasons why he didn't want to do too many rides this winter. " Coz I don't want to loose too much weight", he said. Huh? says me, 'why don't you do what we all do and eat more to compensate for the weightloss. "I don't have a big appetite came the terse reply" mmm A bit of a tailwind on the return journey made things a little bit easier. All though drafting a lorry for half a mile on the A41 with a huge pregnant Rucksack and sore legs is not really to be recommended. Ok lets call that session 2 hours of social riding

Back in the Herts

2008-11-18T22:36:00.000Z

Er my ability to remember a really cool and interesting cycling route is as I've mentioned before rubbish. So the inevitable happened today. I made an effort to follow the route myself JC and the 2 Chris's had done at the weekend but missed a few turns and found myself stuck on the Essenden Road for much longer than was needed. Oh well 3 hours plus at a tempoish effort and a semi bonk after 90 mins. Day off tomorrow. Happy training Peeps!

Quality Time with Kylie

2008-11-18T16:08:00.000Z

I felt quite juiced up (not literally!) after Sunday's training session in Herts so on Monday evening I decided to spend some more time with Kylie (my beloved Kurt Kinetic Trainer). For gearing I decided to push 53/15 rather than my standard 53/17. For those of you wondering why I ain't hooked up a cycle computer to measure the effort or use the Kinetic' Power meter computer. Wonder no more! I can't be arsed. I'm simply going for the minimalist approach to training. Its all based on my trusty 'how d'ya feelometer' See my turbo training zones below

Level 1 - breathing fairly easy and I could hold the pace for more than an hour if I had to. I could eat cakes, talk on my mobile phone etc etc I'll be honest there won't be many level 1 rides.

Level 2 - breathing is manageable, but I have to keep my mouth open at all times. I could say a few words but not have a sustained conversation. And anymore than an hour and it would definitely a struggle to maintain the effort unless I was very very fresh.

Level 3 would be similar to Level 2 but one gear down hence leg fatigue much more noticeable but despite identical cadence (calculated using Kitchen clock) of 90ish rpm. I can just manage a level 3 type effort for about 20 minutes but can't do them on back to back days

So on to the workout the first two twenty blocks were a Level 3 effort - very tough! The last twenty minutes were completed in 53/17. I'd like to thank Biggy, Public Enemy, De la Soul, Cypress Hill, Busta Rhymes, Rakim, Dr Dre, Jay Z, Naz and Big Daddy Kane for all their encouragement :-)

Base Building in Herts!

2008-11-16T15:12:00.000Z

Jean-Claude and I were joined by the two Chris's for our morning ride which skims the edges of North London/Herts border. JC was in a feisty mood and hit most of the little climbs with gusto. I was able to match most of his accelerations except the one I call the 'pro climb' which jinks, twist, turns and inevitably breaks ya legs. No worries I'm managing to stay closer to the Ex Pro's wheel so I should be there or there abouts next time we hit his favourite power climb

I tried to instigate sprinting for the town sign competition while we were out in the wild streets of Hertfordshire but no one was really up for it so I played it by myself. I think the rest of the guys found my Chris Hoy efforts mildly amusing. Oh well if you gonna make a fool of yourself you may as well do it in Lycra. On our return journey I normally like to hit time trial mode just outside of Barnet; everyone jumped on to my wheel and I morphed in to Bradley Wiggins for a few miles. Once again the trip was completed with Caffeine and Cakes at the Italian Restaurant in East Finchley. Another good 60+ mile ride has been ticked off my winter training schedule.

Highbury-Romford-Highbury

2008-11-13T20:47:00.000Z

Well... can you see me? Nah I didn't think so. Highbury-Romford-Highbury is not a trip that I do very often. I'm pretty rubbish at finding traffic free commuting routes and the A12 (above) isn't too inviting even at the quietest time of the day. Anyways I decided I'd give it a bash so I set off to see client A in Romford and arrived in a respectable 70 minutes. I always try and ride at around 90% on my 'how-dya-feelometer' especially on long longish commutes but this afternoon things were less than comfortable :-( Usually I manage to keep it in 53/19&18 the whole way but today the legs weren't happy so 53/21 was the gear of choice especially on tarmac that wasn't baby smooth and accompanied with a tail wind.

My legs felt even worse on the return journey. Some dude jumped on my wheel for 2/3 miles before the A12 approach so I raised the tempo and my own temparature in a school boyish attempt to find out if he was a true roadie. He hung on cool as you like. Just as a good Roadie should. I died after that and couldn't go anywhere near the middle block again even on fast stretches. Despite it being dark and with sore legs I actually felt quite safe. I got back in hour 15 mins. Day off tomorrow. Oh and exciting news Peeps! Stephanie (girlfriend) has offered to make me a huge apple pie this weekend. Cool!!!Happy training peeps :-)

Guess Who's Back!

2008-11-10T22:37:00.000Z

No Highbury-Luton-Highbury ride for me in today torrential downpour. No way Man! Instead...people can I introduce to you Kylie - my Kurt Kinetic Trainer. She has remained a lifeless inanimate soul for the last six months. This evening she finally took centre stage on the kitchen floor. Argos Fan. Check. Talksport Radio Check. Bottle of water check. Kitchen paper towels. Check. Towel to cover bike. Check. New Sony MP3 Walkman. Check.

One hour later a 2 x 25 threshold work out was perfectly executed in 53/17. Question? Did the late great Biggy Smalls really write "The Ten Commandments to Selling Crack" - Yikes!!! be careful what you download dudes

Winter training for season 2009 begins!!

2008-11-09T14:29:00.000Z

"I can ride a bike with no handle bars[too]";-) but having spent September and October doing 'when-and-however-ya-wanna' rides its clearly time to step things up a bit more and get serious about training. For those of you unaware I made 2nd cat on my final race at Rusper (grabbed 2nd spot, in the 3rd cat Road Race) So next season I get to ride with the big boys again. I've been there before but this time I'm determined to be a decent second cat rather than just the pretender I was two years ago.

At 9am this morning I met up with Ex Pro Jean Claude and we set out in search of some quiet Hertfordshire roads. I haven't ridden for a week and quickly realised how restricted my breathing became each time the road headed skywards and more watts were required to stay on JC's wheel. After 3&1/2 hours having negotiated a few road closures, two memorial Sunday Parades, some treacherous wet leafed lanes , one puncture, two groups of forlorn looking Finsbury CC cyclists and some nutter in a white van we finally arrived back in North London. We stopped off for some Italian coffee in East Finchley and then I thanked JC for the ride before returning back to Highbury . The pace was possibly a tad too fast but hey its good to get things started with a bang.. A Highbury-Luton-Highbury commuting ride is on the cards for tomorrow. That's eight hours of riding in two days. Once again its on!!!

Beachy Head Classic (31.08.08 ): 3rd and 2nd cats

2008-08-31T22:37:00.000+01:00

Oh my gosh! I could go on about this race forever. Don't worry I won't. Eight navigations of a 7 mile rolling loop with a two mile very significant draggy hill were on the menu. The race was hard, scary, fun, and very painful in parts. You generally don't have to respond to so many attacks in 3rd cat races Ouch!; I never knew horizontal rain could sting your face so much Ouch!..i wanted John Heaton-Armstrong to die - not literally of course cause he's a nice chap. But he kept attacking and stringing us out and Damn it hurt...Adam's Cotterell (TSN) spins a low gear beautifully up hills I had no idea - he's obviously been hanging out with that smooth as butter Dave Kennett (Dulwich Paragon) fella for too long... I don't think there have been many race we're I've known so many racers - Phil Sheehan (Fincheley RT), Phil Peters (I- team), Phil Murrell (Finsbury Park), Adam, Marek (big thanks mate, Dewrmot, James, John ok thats enough. But seriously it was like being on a club run - all be at a very fast very very painful one.

Result

Number Time gap
1st 53 Jaco Ehlers Wildside RT 2hrs 49min 18s
2nd 27 Jamie Howard EWCC 46 sec
3rd 55 Ben Wilson Private Member 50 sec
4th 59 John Heaton-Armstrong Fit-For ST
5th 41 Richard Mason London Dynamo 3min 8 sec
6th 50 Adam Cotterell Tri Sport News 3min 15 sec
7th 46 Simon Lawn Sigma Sport
8th 61 David Seager San Fairy Ann CC
9th 51 Roger Smith VC Etoile 3min 30
10th 33 Will Hedden Glade CC
11th 60 Mark Sussex Wildside RT
12th 69 Bartlomies Bielecki Private member
13th 67 Nigel Ling Citihub
14th 58 Toks Adesanya Addiscoombe CC 3min 34
15th 72 Andrew Eagles Dulwich Paragon 3min 44
16th 35 Mark Jones GS Stella
17th 38 Philip Peters I Team CC
18th 48 Simon Fox Team MK 3min 55
19th 64 James Gibson Peak Fuel 4 min 13
20th 68 Daniel Felstead Dulwich Paragon
21st 2 Tom Spreckley Ingear Dev Squad 10min 36
22nd 19 Robert Bordi Beyond MTB 16min 55
23rd 63 Ian Franlin Ciclos Uno 20min 44
24th 57 Philip Moore Private Member 21min 10

K.O.M Jaco Ehlers

1st Junior Philip Peters

1st 3rd Cat Toks Adesanya

Hog Hill (31.08.08): Team Economic Energy 3/4's

2008-08-30T18:24:00.000+01:00

Blimey! if you believed some of the stuff doing the rounds on the various forums you'd think the climb on Hog Hill was the lengh and height of Alpe D'uez. Anyway whatever! I'd decided to take my 71 kilo grammed self back for some more pain this afternoon. Once again I was riding on my lonesome. The field was down to just 40 odd riders this week and the weather was the lovely summery kind that we've been craving since June.

On lap one there was a large explosion right in front of me that scared half of the bunch to death. It was my front tyre - a complete blow out. The inner tube had been ripped to shreds. I hobbled back to the start line taking short cuts across the freshly laid soil surrounding the track. Good old Tim Harris (remember him, should be back next year ) offered me his front wheel and a lap later I was back in the bunch.

We were only ten minutes in and there were a group of four about 30 metres in front of the bunch. I cranked up the watts into the head wind section and a less than a minute later I was at the front urging them all to put some work in. Two laps later we had a tentative 25 second gap and with fifteen minutes to go we had a minute. A top five place was definitely assured; the issue was how to make sure I got the lowest number.

With three laps to go I put in a testing dig and my breakaway buddies worked hard to chase me down. With two laps to go I jumped again and the out come was the same. On the bell lap I hit em again and led out on the climb. Almost did it but not quite. I was pipped into second by Tim's mate

Hog Hill: Welcome to the Terrordrome

2008-08-26T13:56:00.000+01:00

John Londoncyclesport - "IF YOU CAN RACE AT PALACE YOU CAN RACE ANYWHERE"

"Right, I'm gonna get my brother on to you". Do you remember that cowardly cry from your school days. It was usually from that annoying scumbag kid who'd lost out in a playground scrap for the nth time. Well Eastway may well be long gone but its bigger badder and tougher younger brother (Eastway 2, AKA Hog Hill)has finally shown up. You'll need to feel more than lucky to take on this bad boy. Yep some of 'us' are finally gonna have to do some proper training...

The layout is similar to Eastway. The judges and race announcer shed is now a proper building. Interestingly enough like the old Eastway it faces a main large building (which houses excellent facilities - bike storage, showers, club rooms, etc). The similarities don't stop there! - taking the anticlockwise loop you roll down a short ramp, then there's a wide left hand bend (replacing that hairpin bend of course); the road then drops down slightly before rising up again. After that things change markedly - a supper whizzy descent gives way to a series of bends, twists, turns and a proper hairpin before you eventually complete the 2k loop heading back up towards the HQ & start/finish line via a brutally harsh 12-14% climb.

Being a lover of all things new and shiny I signed on with 75 others for bank holiday Monday's Southend Wheeler's 3/4 race. The pace was fine (for me at least!)and most people coped with the circuit without problems. In fact it was quite easy to pedal around even the tightest hairpin bend and this was helped by the super smooth surface. The club with the largest number of riders was Team Economic Energy and in the early laps one of their strong riders David was putting in lots of work.

The organisers spiced up the race with £5 and £10 preems which only a handful of people really challenged for. The climb could be managed in 53/23 but quite a few spun up in the small ring. With around 13 laps of the 25 to go Nigel Ling (Citihub) and another rider pulled out a 10 second gap. I was still mid bunch and bided my time just to see what would happen.

Oh I should point out that the climb ensured riders were being summarily dismissed from the bunch on a lap by lap basis. This course takes no prisoners. Oh dear, you should've seen the the E12 field explode all over the circuit - it was UGLY!

Now which training sessions guarantee you'll be able to join any 3rd cat breakaway? Mmm! Before Nigel Ling (CityHub)and his partner in crime managed to eek out some more seconds it was time for me to start riding at my 2 x 20 threshold pace. Having put in a subtle dig just before the climb I surged ahead of the bunch; a big maximum effort was needed and I hit the climb in 53/21. Oxygen depletion over and maximum heart rate achieved (phew!) I managed to get across to them on the descent. sh1t! was it something I said? Ling's breakaway buddy suddenly went backwards. After a huge turn on the front from my good self our gap time went up slightly and a lap later an Economic Energy rider impressively made his way across came on board. Would three be the magic number?

No guessing which lady was the most animated supporter now that one of her riders was in the decisive break. Leslie Everest the life blood of Team Economic Energy was particularly vocal from the sidelines. The laps soon began to fall and with a 25 second gap with three laps to go we were gonna make it.

Once again the breakaway conundrum presented itself. Do I (A) light things up pursuit style on the last lap? (B) attack a few times and try to drop em or (C)chance it in the sprint. Unlike Goodwood I went for the sprint up the hill. My jump wasn't great and it wasn't helped by wrong gear selection. Nigel Ling (Cityhub) took the initiative, closely followed by the The Economic Energy rider. Only a bike length between us. A great race and a fantastic circuit, well done to the Eastway Supporters Group and all others involved that have made Hog Hill happen

3/4 cats 75 riders

1 Nigel Ling Cityhub
2 Javier Garcia T.E.E
3 Toks Adesanya Addiscombe cc
4 Jo Skelton Brixton cycles
5 Kier Apperley CC Hackney
6 Mark Howard Shaftesbury cc
7 Mark Holt Cambridge Uni
8 Damion Foy Eagle cc
9 Daniel Scott Shaftesbury cc
10 Ralph Keeler Cambridge cc

Goodwood 3rd Cats (17.08.08)

2008-08-17T19:17:00.000+01:00

At various points throughout the day youth, women, 4ths, 3rds, E12's and the Revolutions 5 day racers all got to sample Goodwood Aerodrome's windy 2.4 mile circuit. After a tortuous two hour drive from North London via the M25 I just managed to get to the circuit in time for the start of the 3rd cat race (20 laps - 48miles). Once Keith Butler got us going I was determined not to revert to type by attacking needlessly from the off. In fact the need to warm up meant any jumping around would be put on the back burner for a while. Fortunately the pace was comfortable from the start so it was easy to just chill at the back of the bunch . Hanging at the back is not something I'd generally recommend, but Goodwood circuit allows you to do that in the 3rd cat races.

At the front of the fifty or so riders the big fella from Der Ver, a Bayeaux Landscape rider and a couple of others occassionally tried their luck. The combination of headwind and a bunch with fresh legs meant nothing was gonna go and things pretty much stayed together for the first hour. By now I'd positioned myself a little closer to the front. When a couple of Velocity riders pulled away from the pack on the draggy bit it looked kinda promising so I jumped across. This brief bit of excitement was soon over and a lap later I found myself on the front. Mmm!! Peeps were lined up behind me but no one seriously fancied having a go. I swung off and allowed others to do some wind-catching. As the promoting club the Velocity duo were determined to show their colours and soon they were off again. Another game of follow the leader ensued and I shouted to them that "we've got a gap". Never one's to miss a breakaway opportunity an Agiskoviner rider soon joined us and our cycling quartet began to work together.

Despite working well the four of us didn't quite have it against the wind. To survive we were gonna need some help. Two and half laps later five more riders bridged across. Just to make sure they weren't gonna sit on I shouted "two lines; thru and off boys" and surprise suprise they complied. A few strong pulls here and there between myself and the Akiskoviner rider shook of any light weights and with five laps to go we were now a strong bunch of six. Sadly we had to say goodnight to the Velocity boys.

Myself and a Twickenham CC rider continued to cajole the group during the well executed through and off. Soon we were close to 45 secs on the bunch. With 3 laps to go the Pearsons rider announced "yes we're gonna make it'. So there we were - one Addiscombe, one Norwood Paragon, a Pearson, an I-Team, a Twickenham and one other rider. So far nobody had missed a turn apart from the Norwood Paragon guy. With two laps to go I needed to make a decision. These guys all had calves double the size of mine (not hard). Could I take the risk of a sprint finish? On the windy drags I'd occasionally pulled thru a little on the hard side just to see who had a real snap about them. Both the Pearson and the Agiskoviner guys looked strong. On the bell lap my mind was made up!... The Agiskoviner guy pulled thru and switched to the right; I was on the Pearson riders wheel as it was his turn to switch over. At this point we'd hit the windy draggy bit and I began sprinting - Hard! Yes people, it was time to go for a long one. Thirty seconds later I finally plonked my butt on the seat and began my Bradley Wiggins pursuit impression. The Pearsons rider was coming up fast. Perhaps he was 25 metres away. I clicked down to 53-14 and stomped harder. Again I looked under my arm to see if he was getting closer to me. Shhit! it was hard to tell.

My solo bid for freedom felt unbelievably hard. I could feel the "burn" as blood lactate swamped my thighs. What about the gap to the Pearsons Guy? I wanted to look back again but dared not. I tried to remove negative images from my mind (Hillingdon - twice reeled in on the final bend, Ockley last Sunday - our break was caught with less than 100 yards to go). At last the slight down hill section of the course, 53-13 was engaged... one man against five; my back couldn't get any flatter and I couldn't push any harder - things were very uncomfortable indeed. Finally I reached the chicane - 150 metres approximately from the line. I could see the small crowd to the right and the chequered flag. Forty metres to go and I was finally brave enough to look back.... Nobody There! In fact there was no one even close. Did I zip up my Addiscombe top completely and milk the moment? Of course I bloody did!! I Applauded the people back that were cheering me on (special mention to ACC's Chloe); then pointed to the name on the shirt and held up one finger as I crossed the line. Shhit I won and I won solo too. Goodwood was good for me!

Surrey League Revolutions 5 Day Stage 3 Support Races (Velocity Bikes CC)

Road & Track - 3
Place Rider Club Age Cat Disc Cat Rank Pts Series Pts
1 Toks Adesanya Addiscombe CC Over 23 3rd 10 0
2 Michael Ladbrook Pearson Cycles Over 23 3rd 8 0
2 Gareth Dickinson www.agiskoviner.com Under 23 3rd 8 0
4 Paul James Norwood Paragon CC Over 23 3rd 6 0
5 Joshua Worrall Twickenham CC Over 23 3rd 5 0
6 Howard Radcliffe I-Team Cyclist's Club Over 23 3rd 4 0
7 James Cotty GA Cycles Over 23 3rd 3 0
8 Tom Spreckley In Gear Cycling Development Squad Under 23 3rd 2 0
9 Mark Walter Over 23 3rd 1 0
10 Paul Aldridge Kenilworth Wheelers CC Over 23 3rd 1 0
11 David Hooper DH Cyclesport.co.uk Over 23 3rd 0 0

more racing..and more of the same

2008-08-11T13:29:00.000+01:00

Hey whats up guys its been a while? Racing wise there's nothing to report really. I've generally been happy with my performances but still haven't had any results worth blogging about. In 3rd cat only races, 2,3,4's or vet races I've been part of a some good breakaways that have always been reeled in; in fact it was the last 50 metres in last Sunday's (10.08.08) Surrey League 3rd cat race at Ockley. Oh well if at first you don't ...

Finally it was fantastic to see Nicole Cooke's Olympic RR win on Sunday. Like most people I thought she'd lost her chance on that final treacherous wet bend. It was slightly reminiscent of her caginess I witnessed first hand in one particularly wet stage of the Ras De Cymru stage race; Nicole was obviously just teasing us - adding some extra drama to a great race ;-)

Hillingdon (19.07.08) 3/4s:...damn so close!

2008-07-21T06:28:00.000+01:00

If you're getting a little tired of my attempts at over analysis and embellishment in races - apologies - so am I. But seriously dudes - but for around 300 metres you would have had an epic tale of how I attacked Hinault style with every breath in my body and stayed away for the last 7/8 laps before the Terminator (that's what it said on his jersey ;-0) bridged across with 3 to go. Whatever!..we got swallowed up on the penultimate bend. Till next time happy riding! :-(

Bike Hut Ras De Cymru Stage Race

2008-07-12T13:33:00.000+01:00

Background Info
Ok so back in Feb/March this year Paul Richards (Mosquito Bikes) asked if I fancied doing a five day, 6 stage Road Race in Wales. I must have said yes at some point but to be honest I can’t remember. So Team Han was formed. Adr Rocco (Rapha Condor), Phil Murrell (Finsbury Park), Paul Richards (Mosquito Bikes) and of course me, Toks Adesanya, (Addiscombe CC). So that was it. A four man team of fair- middling 3rd cat racers in a 2, 3, 4, Women and Juniors stage race. None of us were pulling up any trees race result wise so it was gonna be interesting but hopefully not embarrassing.

Phil kindly sorted out the administration side of things so on Tuesday 1st of July we all travelled down to Newport University, the race base, in South Wales. In much the same way riding the Etape gives you the chance to play pro at the TDF for the day this stage race would do the same sort of thing but over five days. Simple really, starting on Wednesday - Go Race, Go eat, Go sleep and repeat till Sunday. We all had our own accommodation - rooms in Newport University – and would travel out to the various race HQ’s everyday and then return back to our University digs after the race. The meals and accommodation were also part of the deal - £ 200 for each man or woman. A bit like on you're first day at College or Uni we were given a briefing in one of the sports halls, we handed in our licences, received our race numbers and our goody bags.

Stage 1 (Prologue: Llangybi-Llanhennock)

Description: a 4.3 mile rolling course ending at the top of nasty 8-10% kilometre climb.

So Team Han: Paul.R (Mosquito Bikes), Phil. M (Finsbury Park), (Adri (Rapha Condor, and me - Toks. A. (Addiscombe.CC) got going at around 3.45pm and like most TT’s we were separated by one minute intervals.
I wasn't particularly psyched about this short TT effort (11-14mins with ya tongue hanging out) but nevertheless was full of nervous energy. I kept telling myself not to go too hard at the beginning so of course that’s exactly what I did. It wasn't helped by the fact you rolled down a short descent then came up a short draggy bit which immediately had the heart panicking to match the oxygen requirement from my legs.

With a minute gone I quickly realised I'd pushed things too hard and but trying to control the effort was proving to be futile. Yes despite a fairly aerodynamic position on my road bike I was puffing and panting like a 50 a day smoker. 2 mile in I had other worries. The dark clouds that had loomed all afternoon couldn’t contain themselves any longer and in full on power-shower mode came down the rain. Oh and just to spice thing up a bit more, lots of painful hailstones. I couldn't see at one point so panicked a bit; a slight loss of balance due to the swirling wind and the fact my wrists were on the bar tops and I was nearly a goner.

I reached the turn off for climb suffering slightly and quickly found on the climb my rhythm wasn't what it should be. The night before during a recon myself and Adri had attacked the climb and felt pretty good ‘big ringing it’ to the top. During the actual event things weren't the same. Regardless I arrived at the finishing point in a disappointing 13.04. Not having all the TT kit made things a little harder, sure; but coming 57th out of 66 riders certainly wasn't good for my morale. Phil came in 20 secs ahead of me, Adri a few secs behind and Paul about a minute behind me.

Stage 2 AM (Abergavenny-Raglan-Usk…Abergavenny)

Description: 53miles; Bitch Hilly

We rolled out from Abergavenny Tennis club for a short Neutralised section and Stuart Stanton the race commentator was in full passionate vocal action - name checking all the racing pros - local girl Nicole Cooke, Emma Pooley, Jo Rowsell etc. On route we rode past lots of school kids who had lined up near their school to cheer on Nicole.

The pace in the bunch was as you'd expect in your average 2/3 cat race fairly steady’s but pretty lively up drags and in response to attacks. Just as we hit the most significant climb of the day I saw Emma Pooley (Team GB) pull over with a puncture. The climb was a real stinker, I was mid bunch when riders started to loose wheels, gaps formed and those with the better power to weight ratios took full advantage. The climb wasn't too dissimilar to Toys hill out the Kent. The road surface was a little rougher however but in length and steepness they were almost identical.

So what do long climbs create? Tension? yeah of course, suffering no doubt. But most importantly - a split. There were around twenty guys in the front group and it contained the GC contenders, Cwmcarn Paragon boys, most of the Bike Hut girls and Team GB. The last man at the back of the front group was Dave Andrews (London Dynamo) I was sat just behind Dave when there was a slight surge in pace.

At this point the sensible thing would've been to jump out the saddle and hammer it across the gap. Oh no sir. I had one of my infamous knuckle head moments - trying to close the gap by spinning a low gear. Doh! Oh dear bad move. The gap grew to 40 metres and I was now in the land of no men. Jo Rowsell who had been alongside me for a good chunk of the climb was now no where to be seen. It was time to get my act together so I chased for around a mile and a half by myself; once the bunch had crested the hill I rejoined on the descent. A few miles later Rowsell and some other also crossed the gap.

The damage had already been done for at least half the field and no amount of bunch magnetism would be bringing them back. After the long descent the course had numerous wet twists and turns. Now I'd rather eat two jars of marmite (I absolutely hate the stuff) than descend in the wet. I don't know how Nicole Cooke feels about that brown salty gooey mess some people love on sandwiches but like me she was being overly cautious and also started slipping back through the field.

Once at the bottom of the slippery climb (Phew!) typically I was last bloody wheel. There was no chance for bunch safety because things became seriously stretched out and your safety line was the wheel right in front. Slowly but surely though I began to haul my skinny arse back up front. Shit!!Once again things headed skyward and in my out of the saddle dance I could almost lick the words Cateye off my cycle computer. I was chilling 2/3rds back close to Jo Rowsell again. I made some remark about Palace and she proffered a polite smile. No question about it this course had more lumps in it than a bowl of milk deprived porridge.
One more kick up shook off the hangers on and Jo Rowsell went AWOL with around five others. Things eventually flattened out and I asked if there were any escapees upfront. Nicole Cooke’s calmly told me that three were away with around a minute and a half on the bunch.

As we headed back to Abergavenny on the A472 a truce appeared to be called and we seemed to riding at club run pace into a head wind for around 5-6 miles. Nevertheless two guys gave it large and slipped off the front and one other also tried to get across. I too was tempted but sadly hesitated. Out of nowhere the 1k to go sign appeared and we all put the hammer down for the bunch sprint

Stage Winner: Joe Hemmant (London Dynamo)

Stage 3: PM (Abergavenny/Raglan)

Team Time Trial;

Description: gentle rolling 15 miles

Unlike the morning (stage 2), the TTT stage held in the afternoon morning was lovely and sunny. Each team went away at 3 minute intervals. Only Phil had the full TT regalia, Paul had Tri bars so myself and Adri would be spending the best part of 35 mins on the drops. We lost Paul within the first few miles and managed to take fairly regular turns right up to the roundabout which was the half way point.

However it was quickly apparent that Phil on TT bike etc was much stronger than Adri and I so being a genuine tester on the return leg he took longer pulls. I continued to take pulls but not for as long and Adri took even fewer turns at the front. The rules stipulated that the clock would be stopped after the 3rd man so it was important to stick together. Interestingly most four man teams finished with only 3 guys. We knew we weren't gonna set the world alight and we didn’t. 18th out of the twenty teams.

Stage 4 (Usk/Raglan/Charthouse)

Flat (apparently) 60mile

After two days of racing I felt pretty good despite fairly poor sleep. The stage had a very long 7 mile neutralised section which in terms of a warm up was just what was needed. It was a pretty testing course and flat it certainly was not. There were three loop of the 16 mile course to be negotiated each featuring a draggy 2 mile climb.

The first time up the climb some nutter upfront really forced the pace and that blew away a few backmarkers. Adri had a major mechanical where his wheel was rubbing along the inside of the frame and had to eventually get neutralised help. In the bunch there wasn't too much action although some peeps eventually got away. On the last lap I was up near the front watching in awe as Emma Pooley pulled the bunch. I attacked twice: once came to nothing but the second time I bridged across to Jonathan Ellis (Team Certini/Felt Racing) who had been dangling at the head of the bunch. We started working but only had around 20 secs for maybe 3/4miles before we were sucked back in. I think four managed to stay away and I finished in the main group behind the leaders.

Stage 5 (Storey Arms/Brecon/Fedynnog)

Description: Rolling with a Bitch Climb

I’m sure like me, if you'd planned a training ride with the weather like it was on this stage you'd definitely have cancelled it and got out the turbo. Despite it being the first week of July the day was cold, windy and very very wet. The race started at the top of a 2 mile slope and was essentially rolling but for the beastly 1k Defynnog climb. So for the first fifteen minutes the pace was effortless we cruised around the course. Shit! event the rain had stopped, things were warming up and the sun was out. Nicole Cook soon had her hand up and was talking to her director Sportiv - Julian Winn. She then slipped to the back of the bunch offloaded her gillet and was back up front. Each day she was giving a valuable lesson on how to remain in the top 15 of the bunch without ever putting her nose in to the wind. Classy Stuff!

Lots of concentration was required on this stage especially as two guys went down right in front of me. Yikes! The first time we rode up the Defynnog climb it was like trying to walk in a muddy field whilst wearing flip flops. 18% feels like 18% whether you’re a racer or club rider. 39/23 was engaged and most of us were twisting ourselves inside out just to get up the climb. The gurning, grunting and gulping was not pretty.

Weighing in at around the 90kg mark I don't know how Damian "The Fridge" Sharp (PSUK Cycling) managed to get himself at the climb, and in a good position each time. Like I said most of us were struggling. There was however one person who made it look like the proverbial walk in the park.

Yes indeed Ladies and Gents can I introduce you to the climbing phenomenon that is Emma Pooley (Team GB). Oh my goodness! Now don't get me wrong Nicole Cooke, Tim Wallis (Red Kite Cycles) etc and a few other climbed really well but they make the Defynnog look as hard as it actually was. Emma Pooley floated up the climb. Its all clear to me now R Kelly was obviously talking about Pooley when he wrote his RB hit believing he could fly a few years ago

The descent off the climb was extremely fast and the roads were twisty; having a clear view ahead was paramount. A poor line into any blind bend and your race would end at Gwent Hospital. Back on the flat we hit a fast road and we were strung out at 40mph. I can remember at one point the GB girls (Jessica Allen and Emma Pooley) cruising past me on either side like it was a Saturday club run.

Quite a few peeps had tried to get away but I think the break slipped away on the second time at the climb. On the 3rd time up the climb Emma Pooley comfortably pulling the bunch along as we approached the climb; Damian 'the Fridge' was on her wheel (it looked almost cartoonesque but I guess you had to be there!). To take advantage of slipping I got on the front and led our penultimate visit to the 1k torture chamber they call Defynnog

On the final lap Gordon Kenneway (London Dynamo) fancied his chances and jumped a way for a mile or two. He was always in sight and was soon brought back. The Fridge jumped clear at the base of the climb and was given a big cheer. Another hellish brutal final effort up the climb and the pain was over. I think the bunch sprint up the climb was won my Nicole Cooke. I rode back the 8 miles to the HQ and arrived looking like a drowned rat (oh yeah the sun wasn’t out for long). Race commentator Stuart Stanton bought me a hot cup of tea. “Welcome to Wales and some proper racing”, he teased.

Stage 6 (Abergavenny/Three Cocks/Llangynidr)

Description:
56 miles rolling with 4 mile mountain top finish climb

Another long neutralised section through the town of Abergavenny - everybody was in good spirits I guess knowing the pain would finally be over. Phaarrr..kin...hell!! When the flag dropped those Cwmcarn Paragon boys attacked immediately. Now I don't like sprinting at the best of times. At the beginning of the race in particular. It must have been 30 secs at least in the red zone before things relented... There were lots of narrow lanes for people to sneak off the front so we spent lots of time chasing down the attacks. As the GC stood, all the leader Tim Carter (Team GB) needed to do was not to concede 1.40mins and he had it in the bag. 2nd on the GC Tim Wallis (Red Kite Cycles) had other ideas naturally and throw in those crazy Cwmcarn Paragon with internal scores to settle amongst themselves this was gonna be a rough ride.

At one point a large group of 10 got away but with the bunch speed very high we soon had them in sight... What with mechanicals etc, my team mate Adri had had a tough few days racing and was determined to finish well. On one of the fast A roads I could see Adri struggling to hold a wheel so I pushed him forward. His recovery wasn't complete before there was another attack so I gave him and even lengthier push to stay with the bunch. Sergeant Jim Northway (PSUK GB Cycling) who'd been giving me a lift to some of the stages was now in a police chase of different kind. A chase to stay in touch with the bunch. He’d been riding well really but attacks are attempts to getaway. And sadly eventually we got away from him.

Kurt Green (Velo Club Montipilier) was one of the bunch entertainers; on some stages and he would often start singing when we were approaching a big climb. Today however he seemed to have ants in his pants, constantly shifting and turning around adjusting his gillet, shorts etc. Sat on his wheel I was getting a bit nervous and really I didn’t fancy a tarmac sandwich at 35mph… More rolling hills; more attacks snuffed out and eventually we got to the toughest and final climb of the whole race. Naturally there were a few surges as people scrambled to attach themselves on to good wheels.

THE FIRST ONE TO THE TOP IS A POOLEY!... I'd decided to just spin in 23/39 and whatever happened happened. On the lower slopes I was soon alongside the London Dynamo clan. Quickly G. Kenneway and M. Bridge pulled away and so did my team mate Phil Murrell (Finsbury Park) later forming a group of 8 riders.

I caught up with Dave Andrews who had initially surged past everyone and then I rode past Joe Hemmant. A hundred metres later Joe returned and give me a friendly nudge as I weaved across his path. I couldn't help laughing but Joe wasn't amused. I caught up again as he pulled away and then had a 30 metre lead on him by the two mile mark.

He then came back and rode past and this time I had no reply so resigned myself to some time alone in the pain zone. Those of you that have or will be doing the Tour of the Black Mountains will experience this climb in the next few weeks. Good Luck!

With 200metres to go up pops fellow Crystal Palace racer Jo Rowsell. She's pursuit team world champ, less than half my age and oozes class. I once won at Palace a couple of years ago so we're clearly a good match. Jo pulled away spinning a low gear. Call it male pride but I was determined to beat her to the finish. No chance Dave Povall (Cwmcarn Paragon) who'd been bobbing and weaving like a tipsy boxer just in front of me challenged Jo to a sprint finish. Jo duly obliged and kicked Dave's proverbial and beat me to the line by 12 secs. So that was it the race was officially over. I'd finish 36th on the G C

Stage Winner: Emma “I believe I can Fly” Pooley

Later on after the award ceremony I saw Nicole Cooke and she smiled at me. I wanted to say good luck in Beijing but it came out as a head nod and a big smile back. A great event, met lots of great people. Chapeau to Simon Bray and his team, the marshals, helpers, Police, Outriders etc. It was a fantastic event which was flawlessly well orgamnised. Well done to all the racers. Maybe I’ll see you all again sometime

http://www.britishcycling.org.uk/web/site/BC/roa/EventReports2008/20080706_RasdeCymru.asp

Palace (24.06.8): Same old..same old

2008-06-27T11:26:00.000+01:00

I'm slightly baffled as to how it is I'm finding it so difficult to place at Palace considering I'm fitter than two years ago. Oh well last week Warrick Spence told me he had one of his best seasons in terms of results when he wasn't very fit...

Right then the race - the following ACC boys answered the calling in the 3/4's: Hal, Kieran, Johnathan, Mark, Daniel and yours truly. Supporting roles were by Chrissy (I' think Senior ACC lady ) and Stephanie. In the E12's was Sylv. I tried to get away a number of times early doors with a Corridori guy and a Dulwich guy but nothing ever lasted. Less peeps racing in the 3/4s this week and no neutralised bit with E12's made things a lot smoother!...Kieran had a dig for a lap with a few chaps but again they never had more than a handful of secs...A great solo effort by a fella in black with 5/6 laps to go nearly came off but we got him back so it came down to the inevitable bunch sprint. A school boy error by yours truly not being near the front on the bell lap meant I struggled which wasn't helped by cramp in both calves and touching wheels on the climb . Oh well c'est la vie...

Pearson Cycles Jaunts 5 Day -Stage 3

2008-06-23T08:15:00.000+01:00

More from ACC's main man

ok so this is the stage with the finish up leith hill, and it was the one I was really hoping to do well in.

I had made some extra preparations to stop me getting cramps, taking more food with me, drinking tonic water, and having one of my bottles filled with some tonic water also.So the race got under way and I felt OK, fairly well recovered- but I could feel something was not quite right with my body as a whole.

On the first lap the first bit of excitement got under way. We were going past a couple of horses when they went BONKERS! they reared up and started galloping into the peleton, splitting the back 1/3 off, which unfortunately I was in!
Understandably the peleton sped away, seeming as they had 2 great horses galloping after them right behind. Eventually after about half a mile they turned off, and now the chase was underway to get back on. Me and a guy from the Army cycling union did most of the work and we got back on after a couple of miles.

I rested up for a bit and stayed well hidden.On the next lap the next bit of action for me happened. as we were going up a slight hill i hit a bump as I was changing down into the small ring and my chain came off, and stuck between the chain ring and the frame....i whacked my arm up and watched the riders gushing passed from behind. once it was clear I jumped off and put the chain on as fast as i could, not loosing too much time. Luckily I managed to get it down as the last car in the convoy went passed. i sprinted after it and stayed behind for a few seconds to catch my breath and regain my composure...

OK stu, you have to get back on!....I pulled out from behind the car and hopped it over to the next one. unfortunately for me there must have been some attacks happening or something, as the pace was pretty hot from the pack. I had about 6 or 7 cars to get by. I started hopping from one car to the next, having to sprint pretty hard to get round them each time. eventually i reached the 2nd to last car and then readied myself for the last big push for the back of the group about 40-50m in front, i shot round and cruised nicely past the commissaire who kindly indicated (i think) that he would turn a blind eye to my drafting with a wave and a smile

So i was pretty tired from that and took shelter mid pack, where my mind turned to this funny feeling i mentioned earlier. i realised i was feeling a bit sick. I tried to convince myself it was from my effort to get back on the bunch, but over the next couple of laps it got worse and worse, until just before 2 laps to go i pulled over and threw up at the side of the road.

I was was (am) gutted, as this was the stage a REALLY was looking forward to. I was in no mood to hang about so grabbed my dad and drove off home where I was sick a couple more times, and now I have diarrhea. I think I know the cause- this morning i accidentally ate an out of date microwave meal, at the time i thought it would be fine...but the urge to run to the loo as im typing now, is letting me know how wrong i was!

for me, i think the tour is over

stuStu Merckx Man

Pearson Cycles Jaunts 5 Day -Stage 2

2008-06-22T19:28:00.000+01:00

2nd stage report from Stu Chamberlayne...

it was rather long and lumpy stage, at 63 miles and with 2 sharp climbs, and and long drag up the main A road through bletchingly. the finish was up a sharp climb that goes up to bletchingly...(the one where i always drop paul after the chaingang)

i was feeling fairly ok, and settled mid pack to see what was what. the first lap was pretty slow, and i had to restrain myself from making any futile attacks, which i would have done had it not been a 5 day race.

pretty soon however, the top guns started to fire up and the race got going... much better

i was fairly comfortable, settling in the front third of the pack. there were attacks occurring all the time, but nothing was getting away, so i decided to save my powder and not go with any, as i knew that there was a 90% chance it would come to nothing.

for me personally there was not that much action, i felt reasonably comfortable, and almost never in the red, accept having to bridge a spilt in the group a couple of times going up the long draggy bit, which is where the strong guys chose to attack each lap!

with 2 laps to go i could feel i was getting a bit more tired, and was having to get out the saddle on the climbs, but nothing to worry about- i downed the rest of my energy bars and took a big swig from my bottle. after about 10 minutes i could feel the benefits, and started my plan for the finish, which i thought might suit me somewhat.

however, with 1 lap to go, and with no drink left i started to notice the creeping of cramps

a few months back this would have been the end of my race, but ive learnt techniques on 'managing' it. firstly, dont get out the saddle, secondly spin the gears, especially up hill, and finally- if you need to respond quickely to a change in pace dont! gently increase the speed, and if it means loosing a few places so be it.

with my guru like knowledge acquired from un paralleled experience of cramps in a hard races i managed to hold off a full , crippling cramp of my legs, instead only getting the preliminary twangs and bubble sensations in my legs.

i knew my chance of a good finish was out the question, so i knew i just had to make sure i didnt loose too much time.

as we hit the finising hill i was mid pack, where i wanted to be to get as much shelter as i could . i got out the saddle round one of the steeper sections, but promptly whacked my a*rse back down as i felt my leg nearly go. so as can be seen in the results i finished with the main bunch, not coneeding any time to my nearest GC competitors.

so after 2 hour 40 minutes it was over, pleased to hold off the cramp but disappointed also, as i felt it was a perfect finish for me (a lap early! )

todays write up to follow later.....
stu
1 Richard Hoult London Dynamo 2 42 2:36:51 @ 0:00:00
2 Roger Smith VC Etoile 3 57 2:37:41 @ 0:00:50
3 Lee Tunnicliffe DHCyclesport.co.uk 2 16 2:37:51 @ 0:01:00
4 Richard Mason London Dynamo 2 43 2:37:54 @ 0:01:03
5 Daniel Felstead Dulwich Paragon CC 3 19 2:37:54 @ 0:01:03
6 Stephen Dring Team Echelon 2 52 2:37:56 @ 0:01:05
7 Jaco Ehlers Wildside RT 2 62 2:37:56 @ 0:01:05
8 David Kennett Norwood Paragon CC 2V 46 2:38:05 @ 0:01:14
9 Mark Jones GS Stella 3V 27 2:38:11 @ 0:01:20
10 Steve Home Twickenham CC 2 55 2:38:43 @ 0:01:52
11 Steven Saunders Kingston Wheelers 2 38 2:38:46 @ 0:01:55
12 Joshua Cunningham Bayeux Landscapes 3J 9 2:38:51 @ 0:02:00
13 Adam Cotterell TriSportNews.com 2 53 2:38:51 @ 0:02:00
14 Mark Sussex Wildside RT 2 63 2:38:51 @ 0:02:00
15 Geoffrey Lulham Evans Cycles RT 3 23 2:38:51 @ 0:02:00
16 Tom Spreckley In Gear Development Squad 3 36 2:38:51 @ 0:02:00
17 Guy Powdrill London Dynamo 2 40 2:38:56 @ 0:02:05
18 Allan Ridler Army CU 2 3 2:38:56 @ 0:02:05
19 Andrew Davies Fit-For 2 24 2:38:56 @ 0:02:05
20 Cameron Carthen In Gear Development Squad 3J 31 2:38:56 @ 0:02:05
21 Ben Wilson Private Member 2 49 2:38:56 @ 0:02:05
22 Daniel Clark Brighton Mitre 2 11 2:38:56 @ 0:02:05
23 Philip Watkins Old Portlians CC 2V 47 2:38:56 @ 0:02:05
24 John Heaton-Armstrong Fit-For 2 25 2:38:56 @ 0:02:05
25 Simon Bird Dulwich Paragon CC 3 22 2:38:56 @ 0:02:05
26 Mike Cripps Army CU 3 6 2:38:56 @ 0:02:05
27 Robert Bordi Beyond Mountain Bikes 3J 10 2:38:56 @ 0:02:05
28 Mark Gibbs VC Meudon 3V 61 2:38:56 @ 0:02:05
29 Stuart Chamberlayne Addiscombe CC 2J 1 2:38:56 @ 0:02:05
30 Jason Green London Dynamo 3 41 2:38:56 @ 0:02:05
31 David Wilson Charlotteville CC 3 13 2:38:56 @ 0:02:05
32 John Saddler TriSportNews.com 2 54 2:38:56 @ 0:02:05
33 Jason Salter Bayeux Landscapes 3V 8 2:38:56 @ 0:02:05
34 Oscar Challis Dulwich Paragon CC 3 21 2:39:07 @ 0:02:16
35 Dan Guest Army CU 3 4 2:39:07 @ 0:02:16
36 Kevin Knox Dulwich Paragon CC 2 20 2:39:10 @ 0:02:19
37 Duncan Hards VC Meudon 2 60 2:39:13 @ 0:02:22
38 Justin Callaway DHCyclesport.co.uk 3 15 2:39:13 @ 0:02:22
39 Craig Northam Dulwich Paragon CC 2 18 2:39:13 @ 0:02:22
40 Niall Digby Sigma Sport RT 2 51 2:39:20 @ 0:02:29