tag:blogger.com,1999:blog-84594371378655227652024-03-13T22:16:38.020-11:00The Wind In My WheelsThe Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.comBlogger47125tag:blogger.com,1999:blog-8459437137865522765.post-74630655841215359172021-06-04T05:14:00.117-11:002021-10-16T05:56:25.546-11:00<b>It's time... to face the demons</b><div><br /></div><div>After a bit of a hiatus in having anything much to write (that might be of vague interest to anyone), out of nowhere came the idea of dipping my toe in the water at a road bike TT. Due to the infamous C word, training had mostly been of a low intensity, for two purposes really; one to keep my base fitness going and the second because if I wasn't racing did I need to take the risk of high intensity training potentially leaving me more vulnerable to catching COVID. However, despite the huge gap in training (April 2018 - September 2019), I had capitalised on quiet roads throughout the UK lockdowns and slowly built up both my confidence and my mileage. Emphasis on slowly! My fitness was gaining and the idea of entering a Midlands Road bike TT seemed vaguely appealing - perhaps more as a test of my nerves and ability to see whether I would crumble out on the open road in a competitive environment, rather than how I might stack up against other riders. </div><div><br /></div><div>This plan had a few flaws, namely I didn't have any race wheels and my only bike is my 2013 Trek 1.1 'winter hack' that has now become a bike for all occasions. A friend kindly agreed to loan me a set of wheels - a nice pair of American Classics, so that would help to transform 'Vikki' into more of a speed machine. A test ride of the wheels the evening before suggested that they rolled really well and, importantly for my nerves, had a good sharp braking track. Thankfully they were metal rimmed thus providing a far superior stopping performance than my previous carbon wheels that required a telegram a few days prior to any significant reduction in speed. Clearly stopping should have been the last thing on my mind but this 'have a go at a TT' was all about building confidence and no heroics. </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNJf3FO1KHSlfayttY-_TdESxMffWhiFJhcDaeL2GTym13KJavA-7aY60R_Fg2sc5KNKfwODm5BJQE5R_SsJnGwCBKa8atyf3kSwl_b4_tXZ_OkUinGmS0PluSPT8Fm1Lt5YHy9pX2OKY/s1242/D6ACC078-6DE6-4128-B4A2-044EC9AF87B5.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="828" data-original-width="1242" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNJf3FO1KHSlfayttY-_TdESxMffWhiFJhcDaeL2GTym13KJavA-7aY60R_Fg2sc5KNKfwODm5BJQE5R_SsJnGwCBKa8atyf3kSwl_b4_tXZ_OkUinGmS0PluSPT8Fm1Lt5YHy9pX2OKY/w200-h133/D6ACC078-6DE6-4128-B4A2-044EC9AF87B5.jpeg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Trying to hold my nerve on the roundabout</span></td></tr></tbody></table><div><br /></div><div>Trust me to pick an event that had attracted a few good road riders - Hayley Simmonds amongst them! There's nothing like feeling like you have actually thrown yourself in at the deep end, especially when you see the plethora of rather fancy carbon bikes at registration. It suddenly dawned on me that a road bike TT wasn't going to be quite the level playing field that I had imagined. However, I wasn't there to be competitive, well not with the rest of the field anyway, just with my own head. </div><div><br /></div><div>I set off from the start - thankfully there was no pushing off due to COVID protocols, so this was one thing less to worry about, and focussed on the job in hand. I was catching my minute woman by the first roundabout, which was a little unexpected, so I gave her plenty of space so I could take the line I wanted to and instead chose to come past her once we were on the dual carriageway. Thankfully the cars were quite respectful so it wasn't too nerve wracking. However, in order to make the turn at the roundabout I needed to cross into the outside lane - cue lots of traffic that seemingly hadn't spotted my right arm out signalling that I'd like to come across! Eventually I made it and safely navigated the roundabout, albeit via the scenic route (but I did overtake someone on the exit)! </div><div><br /></div><div>The return on the dual carriageway was a little more unsettled, with a couple of cars choosing to close pass which unnerved me. I briefly considered aborting mission but then realised that sitting on the verge beside the dual carriageway wasn't actually going to fix anything and besides I'm not into the habit of quitting. Then I realised that I was actually catching the rider in front of me, so this became my focus instead, a much more positive use of energy! I eventually passed her about 500m from the finish line - three people overtaken and nobody had overtaken me - that had to be a positive! </div><div><br /></div><div>Unsurprisingly, it was quite an emotional day - mission accomplished, I'd turned up, tried my best and ticked off that box that had been left open for too long; I'd actually done a race! By more luck than judgement I had finished 1st Vet so that was a huge confidence boost. Did I want to have another go...? At this point the honest answer was I wasn't sure. </div><div><br /></div><div><br /></div><div><br /></div><div><br /><div><br /></div><div><br /></div></div>The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-24157089429271709162018-11-29T03:07:00.000-11:002018-11-29T03:07:23.559-11:00Blood, sweat and fears Part VI...<i>Not everything that can be counted counts, and not everything that counts can be counted. Albert Einstein</i><br />
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Continuing the theme of discussing things that are partially rehab related but worthy of wider interest and consideration, a recent article on <b>Rating of Perceived Exertion (RPE)</b> got me thinking (yep, I know that's always dangerous isn't it!). People often turn their nose up at RPE; afterall all it's been around for ages, it's really simple, doesn't involve tech and therefore it can't be of much use... or can it? In an age where we are obsessed with technology and gadgets it's actually quite refreshing to consider something really simple. If we are so inclined we measure everything from how well we slept, how stressed we are, how many steps we took and where we took them GPS tracking and then we share this to compare and contrast with others and put it out there for debate, encouragement, motivation or just to swell our egos. Ultimately technology does everything but run, cycle or walk for us. This does seem somewhat ironic given it is that same modern technology that has us tied to our desks and enables us to lead such sedentary lifestyles too. Does any of this sound familiar? The chances are you have a Strava account, no? Just saying...!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCfBLFsUCVazyfypB4OMsPA430shjfVrvLyreGA96-5GS14JwG4VrkLvxurv-knLcL7tFxOCmW82w5rDMPY88IdpAiGYMQqij6gWmIdeSyOCP9nl8_hhktSjvjUIY3Gte4GU_irqU1HFQ/s1600/History-Timeline-of-Wearable-Technology_crop-1280x720.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCfBLFsUCVazyfypB4OMsPA430shjfVrvLyreGA96-5GS14JwG4VrkLvxurv-knLcL7tFxOCmW82w5rDMPY88IdpAiGYMQqij6gWmIdeSyOCP9nl8_hhktSjvjUIY3Gte4GU_irqU1HFQ/s320/History-Timeline-of-Wearable-Technology_crop-1280x720.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wearable technology - nothing new but ever advancing</td></tr>
</tbody></table>
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Don't get me wrong, I embrace this technology as much as the next person and I'm always interested when another gadget is launched, but often from a point of view of <i>can it really measure that metric accurately, does it add anything to a previous iteration </i>or more importantly <i>can it add value to health, wellbeing or training. </i>There are perhaps two groups of people out there - those that like to track information and those that don't. For those that don't the challenge is to get something down on paper, for those that do the goal is to keep track of what is actually meaningful and think about how it adds to the bigger picture.<br />
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RPE makes things naturally simple (unless you overthink it). It's literally <i>rating how you feel </i>when you cycle, run, swim, sprint, canoe... Harness that memory - the sooner this is done the better, I'm sure we can all relate to struggling through a really tough session on our hands and knees but after a hot shower, a cup of coffee and a slice of cake we're rejuvenated enough to think that it wasn't that bad afterall.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin3brTm146xWt2JhEErVzSoWGOFk4xztDrBn55k-ghM8RcQqH0WLc-H3nOPCSr01GUIh82izOET2yhOYbc4h_g-_DFea52YLa7vdl1rb4gAy_yOQazrlKv5tIgyvqXFpVBJYmeOUhP55o/s1600/RPE-scale.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1200" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin3brTm146xWt2JhEErVzSoWGOFk4xztDrBn55k-ghM8RcQqH0WLc-H3nOPCSr01GUIh82izOET2yhOYbc4h_g-_DFea52YLa7vdl1rb4gAy_yOQazrlKv5tIgyvqXFpVBJYmeOUhP55o/s320/RPE-scale.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">RPE on a 1 - 10 scale</td></tr>
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There are several iterations of RPE scoring out there and there is nothing wrong with choosing one over another - as long as you are clear about what the numbers relate to and use them honestly. I've previously used the Borg Scale of 6 - 20, which primarily maps against heart rate - 6 = a resting HR of 60bpm (so no exertion) and 20 = a maximal heart rate of circa 200bpm (maximal exertion). I have found that people often struggle to report an accurate number against this, especially if they are new to exercise, find it hard to quantify how they are actually feeling or are perhaps embarrassed at how hard they are finding it.<br />
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Professor Carl Foster put forward a range from one to ten, which for some might be simpler. For example on a scale to one to ten, easy exercise would be around one to three, threshold would be eight to ten, and tempo and Sweetspot would been the middle. Obviously this will change over time - when you are starting out and perhaps attempting tempo for the first time it might actually feel like eight out of ten or even higher. The key is what is <i>normal</i> for you. The simplicity of RPE means that you can track it alongside other variables, for example power output, heart rate or pacing in running. If after a twelve week block of training your heart rate is 10bpm lower for a given power output and you are reporting two points lower on the RPE scale then you've achieved some aerobic adaptation.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbftw53lGPyi-hZ25gpcKEDdHMf2igQcwaff5CBEJpz6jgeAJf-DKm7os865zEnNjvX1kdwxnHoowad-5m6zmwrXYzUFd812Cq7-dUyzIrMcuAle31goLbcLrskFtx6xgMGERLAC1rChY/s1600/chart-state-of-flow-300x233.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="233" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbftw53lGPyi-hZ25gpcKEDdHMf2igQcwaff5CBEJpz6jgeAJf-DKm7os865zEnNjvX1kdwxnHoowad-5m6zmwrXYzUFd812Cq7-dUyzIrMcuAle31goLbcLrskFtx6xgMGERLAC1rChY/s1600/chart-state-of-flow-300x233.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Achieving flow state </td></tr>
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It might also change how you feel out on a ride, especially during the off season, its a nice opportunity to bank some base miles and build your endurance back up without constantly having your attention pulled to your Garmin every couple of minutes. If you know that an endurance session should feel like one to three (realistically nearer three) out of ten then the odd glance to check that your heart rate is where you would expect it to be should suffice. Why not give it a try; go and see if you can find that flow state, enjoy pedalling in your surroundings and appreciate what is happening around you rather than making yourself unnecessarily 'busy' by watching the numbers. It's a really important skill to be able to ride on feel, practice pacing and appreciate the art as well as the science of a good session. Afterall, there may be a day when technology fails you - the only lost session is the one that you didn't do. Yes, it's disappointing not to have that data to reflect on, especially if you think that you executed something particularly well or nailed every interval but your body still did that session and nobody can take those physiological benefits away from you!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz8dQySXPgRxntc8mPTzxu5-lEwOPRVMCCuDzKGEijOMt1kmqJKm2zG1htUI3ZXAmUasGedqrQoDID70R-gHaIxrNfo0zLHNJ3O5oOmnMHkaw1o1ZrUH4BD5yPfYvgZB7hWDfapyWrF2A/s1600/IMG_7455.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz8dQySXPgRxntc8mPTzxu5-lEwOPRVMCCuDzKGEijOMt1kmqJKm2zG1htUI3ZXAmUasGedqrQoDID70R-gHaIxrNfo0zLHNJ3O5oOmnMHkaw1o1ZrUH4BD5yPfYvgZB7hWDfapyWrF2A/s400/IMG_7455.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Exploring new places is a great way to put riding to RPE into practice</td></tr>
</tbody></table>
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-55104076978618061642018-11-23T02:00:00.001-11:002018-11-23T02:01:21.995-11:00Blood, sweat and fears... Part V<i>Storms make us stronger, Bear Grylls</i><br />
<i><br /></i>To supplement, or not...<br />
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Given my recovery is taking far longer than I'd ever anticipated I thought I would continue the theme of sharing tips and nuggets of information that either I've come across, found useful, researched or where I've at last started to implement my professional skills on myself. Yep, you know that well known phrase 'do as I say, not as I do'? Well, I'm as guilty as the next person of looking after everyone else and dishing out helpful advice when actually I should be taking my own advice! Did I hear some of you say at long last?!<br />
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I'd like to have a brief delve into nutrition and supplementation... A contentious subject at the best of times but also a really interesting and important one. Not least because we all eat food so therefore we are all experts, uh hm! I came across this nice little infographic, below, a while ago and although I would add 'Performance Nutritionist' alongside 'Dietician' (if not substitute where sports nutrition is concerned) it sums up the issue really nicely. If you wanted professional advice or assistance on almost another other issue you would seek out the appropriately qualified 'expert', however it comes to nutrition and it seems that we mostly take leave of our senses. 'My friend says', 'that magazine article', 'the Sunday supplement reported' and so on. Unsurprisingly, along the way the right information gets lost or diluted. Don't get me wrong there's a place for anecdotal reporting and supporting others through shared experiences but it's always best to check with the right sources first. Anyway, the purpose of this post isn't to have a bit of a grumble about all of the poor information out there, it's to share some useful information to consider in times of illness or injury.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVT9RviLpaOMoL4i-oJDZsN-EMUmgvCf327L5KhQyvUhv-21KCiJsj2vOdo1qOKAjVBf4IZELVhPt9VjHMuBaEm3eTdvA4TcXxSlRQeL5ffRLY3kk2t6I9Yi7QgYYax1sddLlN3DACAK0/s1600/IMG_2648.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="714" data-original-width="750" height="304" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVT9RviLpaOMoL4i-oJDZsN-EMUmgvCf327L5KhQyvUhv-21KCiJsj2vOdo1qOKAjVBf4IZELVhPt9VjHMuBaEm3eTdvA4TcXxSlRQeL5ffRLY3kk2t6I9Yi7QgYYax1sddLlN3DACAK0/s320/IMG_2648.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The convoluted path that people take for nutrition advice</td></tr>
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As athletes and in particular cyclists, weight is never far from our minds - the better our power to weight ratio the faster we will be... However in times of injury or illness weight is often pushed even more to the forefront of our minds given the main device for weight maintenance - exercise - might be limited or totally off limits. You might feel that there is a need to restrict what you are eating, particularly carbohydrates*, count calories, change your food habits etc in a bid not to lose the athletic physique that you've worked so hard for. However, whilst it's important to be mindful of your diet overall, you probably don't need the added stress of something else to worry about. The most important thing is to ensure that you are giving your body as many nutrients as it requires to heal, so at its simplest don't underestimate the 'eat a rainbow' a day message.<br />
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*It's really important not to completely relegate carbohydrates from your diet. Carbs are often seen as the enemy and are the first nutrient to be reduced or removed from the diet during a period of injury or reduced training in fear of gaining body fat. However, this is actually counterintuitive as chronic energy restriction and/or energy deficit can inhibit the bone remodelling process - potentially increasing the period of injury time. This isn't to say that tracking diet and weight isn't important, especially in long term injuries when training might be disrupted for many weeks or months, just that it should be carefully managed. The body needs the right fuel for the work required, so perhaps eating good quality carbohydrate sources would be better than a surplus of lower quality foods (yep sadly that's the biscuits, cakes etc).<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir_PgQZ0uCOpxhk9QNw5osEW0_PDc7tLCVwDYEbYiKyEZXml9qivlB_MRTr34MomBK-E7znPvwMLUuIIKKN1zhxZcxU9f_ymLuIe43jq9osHlhiTic7qqsm-gefKshygxsoukhmW5Cyeg/s1600/rainbow-fruit-vegetables-heart-month-freshpoint.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="501" data-original-width="1600" height="125" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir_PgQZ0uCOpxhk9QNw5osEW0_PDc7tLCVwDYEbYiKyEZXml9qivlB_MRTr34MomBK-E7znPvwMLUuIIKKN1zhxZcxU9f_ymLuIe43jq9osHlhiTic7qqsm-gefKshygxsoukhmW5Cyeg/s400/rainbow-fruit-vegetables-heart-month-freshpoint.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A rainbow a day will provide a diverse range of nutrients</td></tr>
</tbody></table>
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I am very much an advocate of a food first approach and by that I mean if you can fill your diet with as many different sources of energy and nutrients before you consider supplementing then you are likely to be better off. A simple rule that I like to use is that if there is an ingredient on the packet that you've never heard of or can't pronounce then the likelihood is that your body won't be able to process it. If you just can't be bothered to eat fruit or vegetables on a regular basis then supplementing Multi-vitamins isn't going to help you! Equally if you are supplementing with x, y and z because your teammate does then this isn't really an appropriate rationale either. Half of the reason that nutrition is so complicated is that we are all different, have different needs and respond in different ways.<br />
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There is an excellent quote from Professor Ron Maughan on supplements:</div>
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<div style="text-align: center;">
<i><span style="color: purple;">"If it works it is probably banned and if it isn't banned it probably doesn't work!"</span></i></div>
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This is a pretty good place in which to start considering supplements, so it's always best to err on the side of caution/cynicism in this area. However, there are occasions where there is evidence for efficacy and supplements can be a useful addition - both to athletes in our diet and nutritionists in our toolkit. </div>
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For me this mainly falls in to two areas - </div>
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<ul>
<li>To correct a deficiency (Vitamin D or Iron status)</li>
<li>To prevent illness (pre/pro biotics)</li>
</ul>
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<div style="text-align: left;">
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However, before I go any further, there is one logo that you always need to be mindful of if you are competing at any level:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgacX-KFVMe_XsS3EDC0i2r59gXej7tx3PpKZhMVGjeG8UGq3_oXFfKXvx2IrZ7rfXoYWkeYCyrPLpusUiCSGxBx3geHrE2Ev5wSnVamB6zjHxtZ8tA131uHRSvaCYM_SIQi9-jzCI5cVw/s1600/informed-sport-logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="598" data-original-width="1235" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgacX-KFVMe_XsS3EDC0i2r59gXej7tx3PpKZhMVGjeG8UGq3_oXFfKXvx2IrZ7rfXoYWkeYCyrPLpusUiCSGxBx3geHrE2Ev5wSnVamB6zjHxtZ8tA131uHRSvaCYM_SIQi9-jzCI5cVw/s320/informed-sport-logo.jpg" width="320" /></a></div>
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Things to consider when you are injured<br />
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<b>Vitamin D3</b><br />
Living in the UK we are unlikely to see adequate sunshine through the bulk of the Winter months and as cyclists most likely do not do a huge amount of weight bearing exercise. The absolute way of qualifying this on an individual level is to have frequent blood tests (baseline - supplementation - follow up). Or, you could consider a good quality Vit D3 supplement (1,000 iu or 4,000 iu depending on your starting levels) as a precaution. The recommended dose for athletes is at the higher end of the scale.<br />
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<b>Calcium</b><br />
This can be consumed in the diet from dairy products and dark green leafy vegetables. However, if your injury involves a broken bone for example, the body is trying to remodel this in addition to normal bone turnover. It might be wise to consider a calcium supplement in this instance - depending on how rich your diet already is in calcium.<br />
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<b>Collagen</b><br />
Research shows that collagen can support bone, tendon and ligament remodelling by increasing the availability of collagens within the body. There are no known negative side effects if you wanted to consider this. Recommended dose: 15mg per day (ideally 1 hour before high intensity exercise, but if your athlete is injured and not taking part in high intensity exercise then any time of day will be fine).<br />
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<b>Vitamin C</b><br />
This can support collagen formation. Consuming foods such as dark green leafy vegetables, kiwi fruit, melon, pineapple, bell peppers, sprouts etc is likely to be beneficial. If the diet is lacking in Vitamin C then a fallback could be to supplement at 1 - 2 grams per day. Remember, food first though!<br />
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I have no allegiance or declaration of sponsorship from <a href="https://www.healthspan.co.uk/shop/elite-nutrition" target="_blank">Healthspan</a> but their elite range of supplements are reasonably priced, contain what you need (rather than a load of baking agents) and importantly are batch tested and Informed Sport trusted. As time has gone on, even with a mostly well balanced diet, I have been supplementing Vit D3 and collagen alongside a balanced diet to try and support my body to heal.<br />
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If you are unsure please consult an appropriately qualified professional (not your mates, unless they are suitably qualified!) Sadly, many GPs may not be able to give appropriate advice to highly trained athletes in this area, you are likely better consulting an experienced Performance Nutritionist working in your field. </div>
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The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-55379248378111702212018-10-22T06:23:00.001-11:002018-11-23T00:12:29.416-11:00Blood, sweat and fears... Part IV'The very things that hold you down are going to lift you up' Timothy Mouse, Dumbo<br />
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So, today marks a whole six months since a certain car driver sent me flying across the road. It's long enough for normality to feel like hospital and Physio appointments are a way of life! However, given the RTTC National Closed Circuit Champs were also held on Sunday (21st October), the 2018 racing season is pretty much over for everyone, well other than those brave souls giving it full beans up Pea Royd Lane next Sunday in the RTTC National Hill Climb. Now that is one race that I'm happy not to be contesting!<br />
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How we as athletes deal with injury depends on so many interconnected factors that Marshall & Paterson (2017) describe the theoretical models that attempt to make sense of this area as 'looking like spaghetti and meatballs'! Marshall goes on to describe the general injury roller coaster; where some days athletes are calm and accepting and others more akin to a psychotic Medusa with a passive aggressive streak. I'm sure anyone who has been injured can relate to feeling grouchy, having the odd mood swing, some level of frustration, depressive tendencies or social withdrawal - particularly if your social life is/was actively taking part in the sport in question. Meanwhile your significant others are treading on egg shells wondering what the best thing to say is... Its fair to say that injury can bring fire and brimstone even to the most optimistic and positive of sporting households.<br />
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As much as I know all too well how lucky I am to be alive, that my injuries could have been far worse and the damage permanent (we hope that it isn't), I still have plenty of 'what if...' moments. Ranging from what if I hadn't gone out that morning, what if I lose all my fitness (that much is pretty much granted already), what if I do regain my range of movement and strength, get back on the bike and get hit again...<br />
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The obvious difference for me this time around is, it's not an overuse injury (I've ignored the warning signs on a fair number of those previously in my running days) - this is something that someone else has done to me (whether intentionally or not) resulting in an acute impact trauma. Plus the actual consequences of this have been far greater. Its not just been a lost racing season, which lets face it is ultimately just a very enjoyable but time-consuming hobby, it's also been additional worries and concerns over very real issues: Time off work, cost of treatment, transport to appointments (I haven't been able to drive since April), loss of confidence, loss of a social life and to some extent the level of social support to get through the tough times. It's really hard to empathise with someone if you've not been in that situation before, so it's very easy for friends who've perhaps had a more straightforward 'off' to gloss over it and expect you to be back training within a couple of months. Little do they realise that I've been busily 'training' to grapple with using cutlery to eat dinner rather than trying to turn everything into finger food!<br />
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On the plus side I have become what Marshall & Paterson (2017) describe as an 'active patient' rather than a passive patient. Sadly not in the sense that I would usually term active, but by constantly researching pain management, shoulder instability, funky exercises, whether hydrotherapy would benefit me now or later... Most of the time the answers are as diverse as our individual responses to injury - it varies greatly! However, even if my efforts don't actually impact my treatment or recovery pathway I'm sure they help with navigating the emotional journey, even if only by means of distraction.<br />
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Top tips to support yourself/someone you know through an injury:<br />
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1. Empathy not sympathy! One of the most natural things is to dole out the sympathetic platitudes 'you'll come back even stronger', 'don't worry, you'll be back in no time'... Although well intentioned, these are seldom helpful. If you don't know what to say, why not take the time to listen by opening up the opportunity: help me to understand what it feels like to... [have to deal with this], you must be feeling... [pretty overwhelmed], [anxious], [frustrated], it sounds like you're... [worried about...] [frustrated by...] etc<br />
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2. Injury dependent, you may be able to focus on something that has gone by the wayside due to lack of time or another focus in training. A regular sports massage for tight muscles might be suitable as long as it doesn't jeopardise your present injury recovery. Or there might be another weakness that you could hone in on - visualisation for pre-race anxiety perhaps. Maybe something totally unrelated to sport or your injury might be better, for example a good book...<br />
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3. Social support plays a big role in buffering the emotional effect of injury. As a friend, family member, colleague or teammate you can play a really important role in helping to ensure that your injured athlete doesn't become socially isolated. If you know of someone else who has been through something similar, then putting them in touch might also be useful. Imagine how you'd feel if you were sidelined - you probably wouldn't want to hear all about how well someone else's training is going or perhaps you would!<br />
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4. Don't be tempted to ask others how someone is, why not ask them yourself? They are likely to feel much more valued that way.<br />
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If you are sidelined or on the sidelines trying to be there for someone who is, hopefully there might be a useful tip or two amongst my latest ramblings. If you've something to share I'd love to hear it and even more so if it relates to shoulder recovery!<br />
<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-17759002112967051482018-10-11T06:19:00.000-11:002018-10-11T06:19:24.980-11:00Blood, sweat and fears... Part III<i>"Fear is a reaction. Courage is a decision" Sir Winston Churchill</i><br />
<b><br /></b>When rehab hasn't really progressed things and the NHS seem to want to send you down the slow route whilst noting that you are a long way off having a fully functioning shoulder, there is really only one route to explore. When you are talking shoulder injuries it seems pretty unanimous that there is only one person to consult - Professor Len Funk aka <a href="https://shoulderdoc.co.uk/" target="_blank">The Shoulder Doctor</a>. An MRI scan confirmed his suspicions - that my shoulder was not going to improve on its own! Given how fast the private healthcare system operates (no pun intended), no sooner had we agreed for 'The Prof' as I affectionately call him, to do his thing then it was operation fix Fiona day.<br />
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<tr><td class="tr-caption" style="text-align: center;">Looking a little peeky after a couple of hours in theatre</td></tr>
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I'm not the calmest patient at the best of times and given the experience of being sedated with Ketamine back in April (see blog post Blood, Sweat & Fears: Part I) was still all too fresh in my mind, I walked down to the anaesthetic room with trepidation. Going for surgery always creates mixed feelings - you know that (all being well) you are going to come out the other side with a far greater chance of improvement having been 'made better', however you know there is a whole lot of discomfort to come in the meantime. Dr. Hundle, the anaesthetist, helped to settle my nerves; he went off to get a surgical hat to cover my long locks and then proceeded to put it on over my eyes (you had to be there to find it amusing!). Anyway, no sooner had he told me that he needed to set up the cannula in my hand and got me on the subject of breakfast cereal (he happened across one of my pet subjects!!) then I was coming around in the recovery area.<br />
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<tr><td class="tr-caption" style="text-align: center;">Hospital Hair: the result of plaits for a week! I'd highly recommend it when you can't reach your head .</td></tr>
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It was a far more stressful experience for Paul than it was for me. Whilst I was in theatre there was a thunder storm rolling around outside, disrupting the power. I was gone for 1 hour, then 2... Obviously there was no power disruption in the hospital but when you are anxiously waiting for someone to return it's easy to over-think the minor details.<br />
<b><br /></b>I'd taken the advice of The Prof and Dr. Hundle and had a brachial plexus nerve block, so when I came around I couldn't feel anything from my shoulder to my fingertips on my left arm. It sounded slightly scary in that there was a small chance of it going wrong and my arm being paralysed. However Dr. Hundle assured me that he does in excess of 800 of these every year and would not consider having this type of surgery done himself without one. That was enough to convince me!<br />
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I'd never realised how heavy a 'dead' arm was until now but I certainly wasn't complaining as the main benefit was 12-14 hours of no feeling and therefore no pain! Having been in constant pain since that fateful day on April 22nd this was actually a fantastic experience - it was a shame I was so feeling so dopey after the general anaesthetic, or I could have capitalised.<br />
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<tr><td class="tr-caption" style="text-align: center;">Important to start moving gradually within 24 hours</td></tr>
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Prof Len came by to see us later in the evening to say that he hadn't found anything unexpectedly 'nasty' when he opened up my shoulder, which is always a relief. He and his team had done their bit so it was down to me to follow his instructions for the next 3 weeks... The first few days were definitely the worst, I've never tolerated general anaesthetic particularly well so I knew to expect being very sick. I had forgotten just quite how sore the tubes make your throat though - this all made taking a veritable pharmacy of tablets more challenging. Both Prof Funk and his Pain Specialist Assistant kept tabs on me over the first few days which was nice.<br />
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<tr><td class="tr-caption" style="text-align: center;">Step by step rehab on Shoulder Doc website</td></tr>
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The <a href="https://www.shoulderdoc.co.uk/" target="_blank">Shoulder Doc</a> website is an excellent resource for both shoulder patients and physios alike. I was to work my way through level 1 exercises over the coming weeks. There is a whole host of articles, shoulder animations and other interesting shoulder related stuff - it's a hub for medical professionals as well as a comprehensive patient resource. If you know someone who is struggling with a shoulder problem then it is definitely worth a browse.<br />
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There are a few basic but really useful things that I learnt that might be handy to share:<br />
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<b>1. Managing Pain:</b><br />
The art of pain management lies in being one step ahead. Despite being nerve blocked for 12-14 hours and therefore having no pain during this time, the anaesthetist explained that it was important to accept pain relief so I had plenty on board. It is too late once you start to feel pain as you will have already entered into that vicious circle of playing catch up. I had a variety of painkillers, some of which were 'staple' meds and some were to help manage that 'breakthrough pain' when some of the painkillers are starting to wear off but it's not quite time to take the next dose... We all respond differently to different groups of painkillers but prior to surgery I was struggling to tolerate Tramadol so the anaesthetist switched me onto oral morphine. I was dreading taking it as I'd already decided that it was likely to taste vile - as it happened, it was more like the cough medicine Benylyn so not unpleasant at all. A potential result there; pain killers that taste ok and actually do what it says on the tin (or bottle in this case)... as long as it is spaced far enough away from the other opiates, or combined they also make you feel sick. Who knew taking analgesics was such an art form, definitely not me until recently.<br />
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It was also instilled in me that pain management is an equally important part of rehab and recovery as Physio, rest and follow up appointments. After all, if I'm in pain I'm unlikely to be able to tolerate the Physio exercises and risk regressing or at least not getting the most out of the surgery. Clearly my hitherto attitude of try and get by on as few pain meds as possible was not going to cut the mustard!<br />
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<b>2. Managing Medication:</b><br />
When you have a host of different medications to take, e.g. multiple painkillers, anti-inflammatories, anti-sickness etc they inevitably need to be taken at different times of the day, some without food and some after. Whilst initially you might think it sounds straight forward you soon realise that this is actually far from true. However, making yourself a simple Meds log makes it a whole lot simpler to remember. It needn't be complicated; just the date, time and what you've taken should suffice. It will alleviate that 'was it 8am or 9am when I took those painkillers', 'can I take the morphine yet'...? Even if you usually have a good memory, the after effects of a general anaesthetic, lack of sleep, and having different medications with different requirements that you're likely not used to taking all work their magic to confuse you!<br />
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<b>3.</b> <b>More is not Better:</b><br />
Whilst this also applies to meds, I am actually referring to rehab exercises! When your exercise sheet says do 8-12 of these x 3 a day, the athlete mindset kicks in and you think <i>well, surely if I do 12-14 x 4 day I'll get better quicker... </i>WRONG! Pushing myself to the limit and trying to squeeze in as many little exercises as I could muster, I thought that I must be helping myself. In fact I was doing the exact opposite - creating more inflammation in the area and slowing down the healing process, not to mention increasing the pain levels and then having to take increasing amounts of morphine to try and settle it down.<br />
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A useful guide - if you think of a visual analogue scale (VAS) where pain is 1 - 10 were 10 is excruciating, you should not be jumping up by more than 2 points when you are doing your exercises. So, if you were a 6/10 before you started, you might find yourself at 7 or 8/10 during your exercises but within a few minutes of finishing you should be back at that 6/10 again.<br />
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Don't forget, we are all different and every mechanism of injury sets us off on a different path or rehab trajectory, so just as we wouldn't share prescriptions for pain medication don't be tempted to share exercises that aren't prescribed for you either.<br />
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Good luck to anyone else on a rehab journey, don't forget to use the support around you, be honest with your Physio if things aren't going as you'd hoped but be honest with yourself too! x<br />
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The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-79043281501864767182018-09-07T08:02:00.000-11:002018-10-08T22:01:28.888-11:00Blood, sweat and fears... Part II<span style="font-family: inherit;"><i>"Trust the timing of your life. Stay positive, stay calm, stay determined, stay focussed, and most of all trust your journey"</i></span><br />
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So, it's been a while but so much has happened; although somewhat disappointingly I don't feel a huge amount further forward! I must admit it's become all too easy to focus on the negatives, so this post is all about the positives, of which there are also plenty.<br />
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<tr><td class="tr-caption" style="text-align: center;">I love the sentiment of Kintsukuroi</td></tr>
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The big positive and perhaps the most unexpected was that the shattered segments of my humeral head actually healed really well, despite still being visible on x-ray and MRI. I think I'll have a personal jigsaw puzzle of a shoulder for quite a while to come. With that box ticked, we could start to look at the soft tissue... not so good! To cut a very long story short the bones and soft tissues needed opposing rehabilitation - one requiring immobilisation and one gentle movement. With the latter not possible, the shoulder capsule started to heal in an extremely thickened manner, disrupting the coraco-humeral ligament along the way. Think pencil line becoming a medium sized DIY paintbrush and you are getting somewhere near - essentially a traumatic 'frozen shoulder' or adhesive capsulitis on top of the damage. This did little for my confidence as frozen shoulders are more generally found in an older, inactive population; so it was a connotation I felt that I could do without. However, thankfully, they are not an uncommon side-effect of a more serious injury, hence being referred to as of traumatic origin (cue feeling less old and lazy!)<br />
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Being keen to avoid the major surgical route for as long as possible, I elected to try a hydrodilatation procedure. This involves the shoulder capsule being flushed out, under pressure, with antibiotics, steroids and saline - with the aim of 'pushing' the capsule away from the adhesions that have formed. I can certainly vouch that, despite the very cheery approach and skill of Richard Collins (@LinearProbe); its darn painful!!<br />
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<tr><td class="tr-caption" style="text-align: center;">Ultrasound guided hydrodilatation<br />
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Whilst this helped to regain some movement, it wasn't as successful as I'd hoped - I was still well below 90 degrees in any direction and below 30 in some. There was one last option to throw at it conservatively - a week of intense rehabilitation at <a href="https://firefighterscharity.org.uk/" target="_blank">The Fire Fighter's Charity</a>. As a serving member of Fire Service staff I am fortunate to be eligible to access the services at any of the three UK centres - Harcombe House, Devon, Marine Court in West Sussex or Jubilee House in Cumbria. I opted for the latter simply because it was the most straightforward train journey for me. They offer 3 - 7 day stays which are either physical or psychological focussed as well as nursing care. The ethos at every centre is that of a holistic, multi-disciplinary approach. Although our programme was physical injury focussed, we also had sessions on sleep, pain management, meditation, mindfulness and coping with stress. The concept that we were introduced to early on and that I struggled with the most was adjusting to 'a new you'. Not the New Year Nonsense that we are exposed to annually just before 1st January (that deserves a whole blog post of it's own!) but a new 'normal' whether that be movement or pain restricted or both. I have only ever seen 'this' as a temporary blip in proceedings, although clearly there's been many things that I've been unable do since April - so perhaps in some ways I am more accepting than I think...<br />
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<tr><td class="tr-caption" style="text-align: center;">Prehab week at Jubilee House, Cumbria, held together by SPORTTAPE</td></tr>
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As the week went on, it became clear to me that it was more 'prehab' than rehab. The staff were fantastic, the facilities excellent and the location perfect, so although my shoulder wasn't up for 'playing', it was a great experience and I met some super people. Spending time with others who are also struggling with a variety of injuries at various stages of recovery always helps to normalise the things you can't do. At dinner one evening, without a moment of hesitation, Gordon, the chap I was sat next to offered to cut up my chicken, knowing full well that I was unable to use a knife and fork at the same time. That made a pleasant change from feeling like you are under peoples' gaze for appearing 'different' on the odd occasion that you venture out. </div>
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Fast forward a couple of weeks and rehab takes a huge step forward... but that is another post!</div>
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The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-77355500937270549252018-06-08T01:38:00.000-11:002018-06-08T01:38:17.544-11:00Sports Personality of the Year, 2018<h3>
No, not that one, The City of Stoke on Trent Sports Personality of the Year Awards!</h3>
The 2018 awards, looking back on the 2017 season, marked the 43rd occasion that this event has been held to reward amateur and professional sportsmen and women, children, teams, volunteers and coaches. It is a unique partnership between <a href="https://www.stokesentinel.co.uk/" target="_blank">The Sentinel</a> and Stoke on Trent City Council and is a fabulous opportunity to celebrate sporting talent from across the area, as well as those who nurture and support it.<br />
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The 2018 Sports Awards campaign highlighted tales of success, endeavour and commitment drawn from a variety of different sports. The magnificent Kings Hall was a fabulous venue to host such a special evening. It was a real privilege and an honour to be shortlisted amongst some of the 'best sporting talent' in the area, which included Olympic champions, Paralympic heroes and the three professional football teams.<br />
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<tr><td class="tr-caption" style="text-align: center;">The Kings Hall looking truly resplendent </td></tr>
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The irony of the 2017 season feeling like a lifetime ago and my 2018 season having not long been totally derailed wasn't lost on me (see Blood, Sweat & Fears Part I). I had to keep reminding myself that this was a celebration of the commitment, dedication and hard work from not just me but those around me along with a dream, a desire and a vision to make it happen. Even the current circumstances couldn't take this away from me; it just made last year's achievements seem a whole lot less repeatable!<br />
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I had been shortlisted in the Senior Individual category, alongside Danielle Wyatt and Adam Burgess. Danielle wrote her name in English cricket history in 2017 when she became the first England woman to score a Twenty20 century in the final match of the Ashes series in Canberra in November. Meanwhile Adam once again made his mark in the world of canoe slalom, climbing up the rankings and claiming his first World Cup medal (a bronze in Markleeburg, Germany).<br />
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Then there was little old me, definitely feeling my age when being directly compared to two talented athletes in their mid twenties!! The achievement that had seen me shortlisted was my silver medal from the UCI Champs, backed up by taking my first TLI Cycling National title underwritten by a 100% podium finish record. However you look at these achievements, whilst fabulous for me, I was clearly a country mile behind the talent and achievements of the other two.<br />
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Danielle was a very worthy winner of our category and went on to take the evening's overall 'Female Sports Personality of the Year' and to prove the strength of senior talent, Adam went on to take the Male equivalent. I was proud to have been shortlisted so that was certainly reward enough for me.<br />
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<tr><td class="tr-caption" style="text-align: center;">I hadn't expected either of these as Runner-up!</td></tr>
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As always at such occasions where sporting talent is being showcased, you can't help but realise just how much sporting ability there is in the area. Not just from sports people but coaches and those who tirelessly volunteer their time and expertise to nurture others. The people working in the background generally make the magic happen but rarely get the limelight.<br />
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Thanks to everyone involved in the organisation of what was a really lovely evening, from the red carpet on arrival, fabulous food to the military precision of certificate and champagne delivery direct to the table. I was glad I was able to attend, even if in a somewhat reduced capacity! It certainly made a stark contrast to my more recent outings to the Fracture Clinic, Orthopaedics and Physio and actually marked the first time I'd braved any distance in the car.<br />
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-74903878061436616952018-06-04T22:24:00.001-11:002018-06-04T22:26:15.963-11:00Blood, sweat and fears... Part I... when experiences change everything in a heartbeat and in the blink of an eye things are turned upside down (literally).<br />
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The tale of two comebacks and a season reboot, both before my (2018) season has actually got off the ground! An honest account of the last six months...<br />
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Sometimes life throws you a curved ball and occasionally that curved ball behaves more like a boomerang, in this case seemingly a boomerang on a bungee cord! For reasons I (legally) can't go into on here, and totally unrelated to cycling, my focus had to be elsewhere for most of the winter. All my energy and resolve was taken up dealing with the stress, pressure and worry of what was relentlessly going on. As this continued to build, training became one stressor too many - given cycling is as much my coping mechanism for the daily grind as it serves to satisfy my competitive instinct, this wasn't a decision taken lightly. However, knowing the plethora of reasons that exercise is good for both our physical and mental wellbeing 'mindful miles' were soon reinstated. In structured training terms this was realistically (delayed) 'base building'. However, at this point the thought of racing was one pressure too much. Those of you who know me, will appreciate that my attention to detail, commitment and relentless pursuit to be the best I can be drives my ambition and I knew deep down that I didn't have the reserves to fully commit to this at this time. As athletes we are generally our own biggest critics and when that sense of control disappears it is difficult to find the driving seat towards anything, let alone perfection.<br />
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However, as time went on and with no clear end-goal in sight for the off-bike challenges, I decided that I didn't want any regrets, I was going to try to harness these difficulties to spur me on. I was also lucky enough to have the (ever patient) backing of the Pro Vision Race Team and it's sponsors; I didn't want to let them down. My goals had been to build on my 2017 season; my last before joining the vet ranks and officially feeling old! I could try to lower my expectations and see where I was fitness wise... I didn't need Training Peaks to tell me I wasn't at peak fitness but I wasn't at rock bottom either. Then there was also the small matter of 'Percy' the P3 having been warranty replaced by Cervelo. This little saga took the best part of four months to sort out.<br />
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All things considered, on a sunny Saturday morning in late April, I pulled on my TLI Champs jersey (the first time I've actually worn it since the podium last Summer), found a lovely cycle path right on the doorstep and mentally pressed the reset button. That evening I just made the entry deadline for the A19/10 TT - I may as well put a marker down to build on! I had conveniently parked the fact that I still didn't have a built TT bike at this point but I've never been averse to turning myself inside out on a road bike, so there was always plan B. This was the start of my 'comeback'.<br />
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A comeback that lasted less than 24 hours before coming to a screeching halt with an almighty bang.<br />
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I was hit by a car at around 07:20 the very next day, early on a fateful Sunday morning. One second I was pedalling around a roundabout, just 20 minutes into my ride, the next I am lying in the road following what I can only describe as a bone chilling crashing sound as a car struck me. I was immediately aware of the intense pain radiating from my left side, both my left arm, knee and hip were throbbing and I couldn't feel my hand. My neck was pretty sore and one look at my left shoulder told me that it was certainly deformed, likely dislocated! I couldn't see my bike but it wasn't at the top of my priority list just then (sorry Hetty).<br />
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<tr><td class="tr-caption" style="text-align: center;">Back on the ward after shoulder relocation</td></tr>
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The next time I looked up there was a sea of faces looking down at me, reassuring me that the ambulance was on its way. Luckily for me some passers by had stopped, a driver had shielded me from further injury with his car and a fellow cyclist had also come to my assistance, someone had placed a blanket over me - much kindness was evident. A police traffic car arrived followed by a first responder with gas and air (definitely not what it is cracked up to be) and finally the ambulance with the strong stuff (morphine). The journey to New Cross Hospital, Wolverhampton, strapped on to a spinal board, felt never-ending. Every bump in the road, change of speed or direction was transmitted through my left side. Little did I know that this was nothing compared to the pain of trying to be placed in a position to enable the radiographer to assess the damage! The Resus team needed to know what they were treating and any more pain relief was on hold until they had a plan of action.<br />
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<tr><td class="tr-caption" style="text-align: center;">Blue circle = shattered fragments, green arrow = where humeral head should sit</td></tr>
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Sparing you the gory details, I woke up later on having had my shoulder relocated and strapped to me, my wounds cleaned and repeatedly asking Paul where I was and what had happened. Anyone who has been sedated with Ketamine will know that it's not the most pleasant experience, quite why anyone would take this for 'fun' is definitely beyond me! Granted, you are totally unaware of what is going on around you but I found myself so far from reality that I wasn't actually sure whether I was still alive or not. Perhaps the best description I have is that of feeling like I was travelling around, like a cell, in a 3D version of my own blood vessels at the speed of light; except everything was blue rather than red. Trying to string words together was very difficult and faces and images looked very distorted - it definitely wasn't an experience that I'd want to repeat any time soon.<br />
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Anyway, my humeral head (the ball part of the ball and socket joint that form the shoulder complex) had partially shattered with the force that had dislocated it, so it was going to be a waiting game to see whether the bone fragments would start to heal themselves (I understand it's not possible to pin or plate this).<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGNSMoq0_mDGwOUvbxI2lFHvlHqf2uoos7x79cFud26n1pT2OfZYtSqRXLdH92guYRasHcSZO0_bgFHYNjtxs7MODCB6Z2PQsU3Br7zwNViO_-GKLpywvduMbBa_SrFnCLDlLnbLa6Hx4/s1600/IMG_7523.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1203" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGNSMoq0_mDGwOUvbxI2lFHvlHqf2uoos7x79cFud26n1pT2OfZYtSqRXLdH92guYRasHcSZO0_bgFHYNjtxs7MODCB6Z2PQsU3Br7zwNViO_-GKLpywvduMbBa_SrFnCLDlLnbLa6Hx4/s320/IMG_7523.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Very glad to be recovering back at home</td></tr>
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After a pretty uncomfortable first few days without much sleep but feeling ever grateful that I hadn't sustained more significant injuries, it was review time with the Orthopaedic Consultant. More x-rays to assess whether my humeral head was still sitting where it had been relocated and to understand more about the damage sustained. Being pulled around by the radiography team for the second time in a few days was no less painful but needs must! It's a pretty open book when the Consultant says 'it's a very nasty injury... it's far too early to know how or whether the shattered section will heal...' Even in my still dazed/traumatised, sleep-deprived state I realised that I perhaps wasn't going to heal overnight.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9rseWRvcNBuuK3EVt031Bdn4CHwe_K_yCbqvEq5GGEAju35BYBis4DG6jMidNAFra2etwg1_t-iDmVJGqsx0gBxwMQ51Ygjl36-9g2FZdI6RPNqhXAc1AR33zBb2AsUpJ3ZqaemYBbaE/s1600/IMG_7558.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9rseWRvcNBuuK3EVt031Bdn4CHwe_K_yCbqvEq5GGEAju35BYBis4DG6jMidNAFra2etwg1_t-iDmVJGqsx0gBxwMQ51Ygjl36-9g2FZdI6RPNqhXAc1AR33zBb2AsUpJ3ZqaemYBbaE/s320/IMG_7558.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Friends with flowers to the rescue!</td></tr>
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So, it seems like there is a long road to recovery ahead. As is more often than not the case with any injury, but definitely such traumatic incidents, it's so much more than the sum of the physical ailments; arguably they are the easiest part. Given time bones will regenerate and muscles and tendons will heal. It is certainly not as cut and dry as 'just' a smashed shoulder, it's an ongoing battle of a multitude of things, especially with an entire left side that took quite a battering as well as significant abdominal swelling. Think of taking up martial arts, not being very adept at it and landing on the floor more times than you remained upright and you might be somewhere near! At least I will mend given time, which is more than can be said for Hetty (the bike), who unfortunately broke a little more than me on the impact and will need retiring, along with the majority of her parts - some of which were in a fairly abstract shape!<br />
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Until you can't do them you don't appreciate just how many incidental, small activities of daily living you do without them even registering. Getting dressed; not being able to move an arm in any direction makes getting into most clothes almost impossible! Washing and drying your hair, especially when it's long, is definitely some sort of feat of balance, endurance and patience. The latter of which is starting to run pretty thin, especially when getting anywhere near comfortable at night to attempt to sleep has proved nearer impossible than difficult. My memory has been far worse than normal, I know, you wouldn't think that's possible would you?! I'll be unable to drive for quite a while, so the total reliance on others for assistance is pretty heavy. Thankfully Paul has been more than patient and accommodating in being a taxi service to and fro the hospital and Physio and my parents did some 'daughter sitting' in the early days!! Thankfully my left hip settled after ten days or so and I can at least walk around, although my knee is still keen to point out that it didn't go unscathed in all of this and is currently a tender shade of purple and green!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf9u1FhUhSQJYlqtKepK7wg4oE0CsuWTuLnc7kFbEQJp3Y5uWM-DRDW6LSfubLkNWthGHr9K-Key4Ue9EfLQswNQpqNIz5zefy3jkMwFbn05jkmffUbfYr33arH-6-cZiOCrXb7mIVisM/s1600/IMG_8020.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="600" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf9u1FhUhSQJYlqtKepK7wg4oE0CsuWTuLnc7kFbEQJp3Y5uWM-DRDW6LSfubLkNWthGHr9K-Key4Ue9EfLQswNQpqNIz5zefy3jkMwFbn05jkmffUbfYr33arH-6-cZiOCrXb7mIVisM/s320/IMG_8020.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Appreciating the small things</td></tr>
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<br />
Despite the well meaning assurance of many that 'I'll bounce back in no time' we are all on a different personal journey and 2018 has started to feel like somewhat of an extended nightmare to date. Albeit a nightmare that I've been lucky enough to still be working my way through and that I'm certain can only get better!<br />
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Thanks to everyone for the support, many of you have gone the extra mile or fifty to help and it's very much appreciated x<br />
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To be cont'd in Part II...<br />
<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-16594456192417063322018-05-18T21:45:00.000-11:002018-05-30T00:10:26.226-11:00Do you really need a TT bike to Time Trial?In short, NO!<br />
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It was the postponed awards evening for the 2017 Midlands Women's Time Trial Series back in April (thanks for organising Anna). I was sat next to someone who is relatively new to cycling and came along to a couple of TTs last year to see what it's all about. This was me just a couple of years before. A friend, who I had met through Strava, said "come along to our Club TT, it's good fun... I think you'll enjoy it". <br />
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So, I met her to ride over to said event - me on the second-hand road bike that I had not long purchased, wearing the one set of cycling kit that I owned at the time and a pair of tri shoes, as I thought that Duathlon was probably the goal at the time. She arrives at the meeting point on her Pinarello TT bike, with a skinsuit, pointy helmet and shoe covers! I had honestly wondered what I had let myself in for! All I could think about on the ride over was how I was going to get out of this - clearly I was going to look stupid, I would be the only one on a road bike and was just simply, way out of my depth.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiuocCCP7F_-elenBeF8gIFktZPdnv0YlFMuNF6EN6G56eIjStEP8l20PAxr4pYgBkxWsuY6qzA_qt_-7jhiadOYmC-N_QnFYnf9mrCCPL5azxYARCj2xV18KLEBjMMJT0IzDCKzv-TUs/s1600/IMG_7946.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1087" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiuocCCP7F_-elenBeF8gIFktZPdnv0YlFMuNF6EN6G56eIjStEP8l20PAxr4pYgBkxWsuY6qzA_qt_-7jhiadOYmC-N_QnFYnf9mrCCPL5azxYARCj2xV18KLEBjMMJT0IzDCKzv-TUs/s400/IMG_7946.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My first Open 10 on a basic aluminium Trek 1.1</td></tr>
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My fears were short-lived as everyone was really friendly, nobody laughed at my road bike, baggy jersey or my worry that I would go the wrong way (despite being directionally challenged even I could manage to go straight on at the first roundabout and circumnavigate the second to return to the start! If I remember correctly I rode a long 26, which soon became a 26.0 (beating a few people on TT bikes into the bargain). A time that it actually took me a couple of outings on my TT bike to better!!<br />
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These same fears surfaced the following year (2014) when I signed up for my first 'Open 10', despite it being advertised as a Novices event. I parked next to a delightful couple, who were really friendly and helpful... and then wheeled out a sparkly Cervelo P5 with a disc and deep section front wheel out of their car! Once again, those fears that everyone would laugh when I got my aluminium Trek (that we had taken the mudguards off and scrubbed the night before) out were unfounded. I wasn't last by a long shot, in fact I would have won the Novices category, had it not been for a somewhat random definition of novice. (I had only ridden two club events, for fun but given one of those had been in a time of 26 minutes exactly, I apparently "couldn't possibly be a novice"). This was a little confusing as to me I was the definition of a novice personified - I was still very much learning about Time Trialling, had a road bike and had never ridden an Open 10 before. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOl9opGCZH_PAtL7Kg6xpP5Ni7vUMiWp5ui0jhxIFA8GCrQyNOvpA3nP4tFGRsor5XU_ojOoZdQYe25D4wyb4ADCz9ErdJTKQMJnooLqV3Eytv0Rhtn5DI2O455rrN-fJriiXaM2SLe2c/s1600/IMG_0338.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1065" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOl9opGCZH_PAtL7Kg6xpP5Ni7vUMiWp5ui0jhxIFA8GCrQyNOvpA3nP4tFGRsor5XU_ojOoZdQYe25D4wyb4ADCz9ErdJTKQMJnooLqV3Eytv0Rhtn5DI2O455rrN-fJriiXaM2SLe2c/s400/IMG_0338.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My first, somewhat poorly fitting, TT bike - I was faster on my road bike for quite a while!</td></tr>
</tbody></table>
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Anyway, the point that I was reminded of on this particular Saturday evening is that from the outside Time Trialling can seem quite exclusive, it might appear that everyone has fancy bikes, pointy helmets and disc wheels but honestly, not everyone does. The beauty of Time Trialling is that actually, until you decide that it's something you'd like to be competing at the sharp end of, you really do only need you, a bike and a willingness to push yourself as hard as you can for 10 miles (or further, if you get into it). In the early days the majority of the gains are rider rather then equipment based.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8bCT42Slda9kRXG63XkjbU3GBxBw1lAzB9OZGM5wD1R7g9JIp7bNsflT1w3tLMwdU9eVDKNgpkfc-Jf0xM6h7RH0ePHwO_B6g4vg_rl0q0MJaNBSd9SLe_KZ__PATAzVmzyqEYyCd0aQ/s1600/IMG_1204.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8bCT42Slda9kRXG63XkjbU3GBxBw1lAzB9OZGM5wD1R7g9JIp7bNsflT1w3tLMwdU9eVDKNgpkfc-Jf0xM6h7RH0ePHwO_B6g4vg_rl0q0MJaNBSd9SLe_KZ__PATAzVmzyqEYyCd0aQ/s400/IMG_1204.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Closed roads course - benefitting from taking the racing line (wrong side of the road)</td></tr>
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Having said that, there are a few fairly easy swaps:<br />
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<ul>
<li>Streamline your bike - remove anything off your frame that adds weight (light packs or bottles that you might take on a long ride or commute)</li>
<li>A close fitting skinsuit</li>
<li>A pair of aero overshoes (Velotoze are a good, affordable option)</li>
<li>Pinning your number on so it is as flush on your back as possible (you don't want to be dragging a sail around) </li>
<li>A good structured warm up. Just because you are riding a road bike doesn't mean that you can be any less prepared for the effort to come!</li>
<li>Wheels - whilst aero wheels are not the 'be all and end all' that people often make out (many are only a faster option at over 25mph and some in excess of 28mph), a good, light, set of wheels are a good investment.</li>
<li>If you haven't had a bike fit, this is definitely where to invest your money! </li>
</ul>
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There will always be people who buy as much aero kit as they can afford but it doesn't necessarily make them faster. The aero kit is often the final 1%, concentrating on the physical and mental preparation will often reap far greater rewards, especially in the early days. It feels great when you beat someone on a TT bike when you are on a road bike too!! There are often seperate road bike leagues and prizes at both club and open events which evens out the stakes as well, so go for it!!<br />
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If you are female and are based in or near to the West Midlands, then you will be assured a warm welcome from <a href="http://mwtts.org.uk/" target="_blank">The Midlands Women's Time Trial Series</a>. There are 'jersey' categories for all abilities, with medals and the chance to compete for the beautiful Chris Goodfellow Memorial Bowls. The series runs from April to September and includes both 10 and 25m courses.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifQDSjchO_jF1CO1_vXKriTDVnFK8GkecqpjiPZ34ao8qmTqslSb0tlGoGwV-QSWUE-Iiwo-ozejHPB46tuU7YcHaFbcutR1H2if2Qz-XIvGsr3fg92KNlprkf5QfjMEU2qr0ruSDqRgQ/s1600/IMG_7407.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifQDSjchO_jF1CO1_vXKriTDVnFK8GkecqpjiPZ34ao8qmTqslSb0tlGoGwV-QSWUE-Iiwo-ozejHPB46tuU7YcHaFbcutR1H2if2Qz-XIvGsr3fg92KNlprkf5QfjMEU2qr0ruSDqRgQ/s400/IMG_7407.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Honoured to be the custodian of my second Chris Goodfellow bowl. 'Fastest' in the 2017 season</td></tr>
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-52601859861845434462018-03-13T23:50:00.000-11:002018-03-13T23:50:31.978-11:00TORQ FuelledAttention to detail is everywhere at TORQ Performance<br />
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I have been fortunate enough to have had support from TORQ for three years. I love the fact that they are heavily focussed on scientific research and source the highest quality ingredients. Furthermore, the products work for me. The ease of use is superb; 2 - 3 TORQ units per hour - with 500ml of energy, 1 bar, 1 gel and 1 chew all being 1 unit each. On a long ride this takes the guess work out of your refuelling strategy. Obviously we are all different and different training sessions have different goals and fuelling requirements; if I've set out to ride easy I might just fuel this on 2 x 750ml bottles of TORQ energy and a TORQ energy bar (raspberry and apple is a clear favourite of mine).<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_zwee6U4DKilUCes_NnTp3qvLEpJ6ROL5tIWJIYZF0gtixeyFAJWyRIhkzfKmMc_g4gynwQWivbxLs1dWfLk7z0_jQR-zpytwGOVaZmsJYR8cyBan401YqKhtYZVeIvdCBUWlnwcAHEI/s1600/IMG_6982.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_zwee6U4DKilUCes_NnTp3qvLEpJ6ROL5tIWJIYZF0gtixeyFAJWyRIhkzfKmMc_g4gynwQWivbxLs1dWfLk7z0_jQR-zpytwGOVaZmsJYR8cyBan401YqKhtYZVeIvdCBUWlnwcAHEI/s400/IMG_6982.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TORQ supplies just landed</td></tr>
</tbody></table>
The natural flavours of all of the TORQ products make them very palatable. TORQ Energy comes in vanilla pod, blackcurrant, orange, lemon, lime & lemon and pink grapefruit. My go-to flavours are blackcurrant and pink grapefruit. Again, taste is a personal thing so it may well be worth buying a few different flavoured sachets and seeing what tickles your taste buds. 500ml of TORQ Energy provides 30g of carbohydrates (1 unit of the TORQ fuelling system), it contains multiple transportable carbohydrates and electrolytes, with no artificial sweeteners or preservatives.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq9OWGYyXn_FMfpiEQRDp5ZK96NVP1I2FsH5Jza41QEHaHI2xTprSdfVdBF6lc_e2-Xhq6J9pWKLzVPkm1bf19LRuVgivOZsguKVj4D3FwBKefbWygVzXJnSAzbB4R-WSMStOglDSx2XY/s1600/IMG_6986.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq9OWGYyXn_FMfpiEQRDp5ZK96NVP1I2FsH5Jza41QEHaHI2xTprSdfVdBF6lc_e2-Xhq6J9pWKLzVPkm1bf19LRuVgivOZsguKVj4D3FwBKefbWygVzXJnSAzbB4R-WSMStOglDSx2XY/s400/IMG_6986.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TORQ travel canister and strap - smart products!</td></tr>
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TORQ have got the taste and fuelling balance right but they've gone one step further and created some really neat ways of storing your Energy (or protein). When you want to take it on your travels there is a great screw top travel canister (which is equally as at home on the kitchen side) and a TORQ strap to secure the pouch (the seal on the pouch is excellent but the strap adds extra security and enables the pouch to be folded down to save space). If you need to take some extra Energy out with you there is a great little 'single measure' canister which you can pop in your back pocket.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9s0mqV3FfKwduKKz81SL9aXcu2diEsKV1U8oUuW3KTwnhHOdgaUHVGs6NWrkQBop3uIiOtVIAcWSZsIY557xWRESYR5YTv8AflYbwdrToJ7Tyrdh8xUI75J_kToALoaxXkbzq0QLP7zM/s1600/IMG_6984.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9s0mqV3FfKwduKKz81SL9aXcu2diEsKV1U8oUuW3KTwnhHOdgaUHVGs6NWrkQBop3uIiOtVIAcWSZsIY557xWRESYR5YTv8AflYbwdrToJ7Tyrdh8xUI75J_kToALoaxXkbzq0QLP7zM/s400/IMG_6984.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Single measure, perfect for your back pocket, canister - a smart addition to the kitchen</td></tr>
</tbody></table>
Before I came across TORQ products I was wary of gels - they had historically been products that I had avoided due to their sickly and sweet taste. However, with their natural flavours and lack of artificial sweeteners and colours these really are a staple part of the TORQ fuelling system for me. Again, its down to personal taste (and they all taste great) but the Black Cherry yoghurt and Strawberry yoghurt are the winners for me! Given I'm a little superstitious I once tried the Black Cherry yoghurt gel ahead of a race that went well and now the ritual is one of these before every race! The Raspberry Ripple and Rhubarb and Custard are also particularly scrumptious but don't take my word for it, have a try yourself! You can purchase any flavour combination from TORQ, so you could have a box with every flavour to start with and see which you prefer. The latest addition is Bakewell Tart - I have a feeling this may well be making an appearance on my shortlist after I've trialled it on a couple of long rides. Again, each gel provides 30g of carbohydrate or 1 TORQ unit.<br />
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If you like something a little different in texture, and again part of the TORQ fuelling system, the TORQ Chew is another way to get some carbohydrates into your system (another 30g/1 unit). The chews are very low in fat and come in Mango and Pineapple - both taste great but my preference is Mango (I adore mango so no surprise there). They are deliberately chewy, so best stored in a back pocket closest to your body or, personally I find best just stuffed up the leg of your shorts where your body heat makes them the perfect munching consistency. When you fancy some variety on a long (or short) ride they mix nicely with the bars and drink. I like to gradually work my way through one and like the fact that it is easy to do this without it becoming sticky.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Y9qXgIzS9363dmB5yO3tFNPRUflfhdGSBQ078YgHazN_6AFLF3KR2Gck0VM5cwPhhOMlrOoVAEcwtyzG5Y55sgKWlO_kkQ-FrkLhvLDUiiy6_Z1tpSPBKcLFcOxFd49166lgTX5tHNs/s1600/build-a-box-30-chews.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Y9qXgIzS9363dmB5yO3tFNPRUflfhdGSBQ078YgHazN_6AFLF3KR2Gck0VM5cwPhhOMlrOoVAEcwtyzG5Y55sgKWlO_kkQ-FrkLhvLDUiiy6_Z1tpSPBKcLFcOxFd49166lgTX5tHNs/s320/build-a-box-30-chews.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Organic Mango or Organic Pineapple to chew on</td></tr>
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As you would expect, TORQ have everything covered from fuelling to recovery as well as healthy 'Snaqing', all with their meticulous approach to performance nutrition. I've just taken delivery of a mixed box of TORQ Recovery bars in vanilla and cocoa - having given up chocolate in any form for Lent, the latter will have to wait for its taste test! The recovery bars form part of a recovery system containing 3:1 carbohydrate:whey protein, 13.5g of fast-acting whey protein and only 1g of fat for rapid nutrient absorption. They are cold pressed, fair trade and goes without saying that they are all natural flavours with no artificial sweeteners or preservatives.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji0EB5vLfkDbzMfbIOkPDET1tNOtKjtBpM5lhExF20Ujh8ljqKHhLpGto1mpp-NF-ImIMKBwves0de1g321vu2281R4qD3TB1HsHzahbObWKqRL23ontdZ7bPlSeow_6_YKRed77-ELxs/s1600/recovery-bar-mixed-box.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji0EB5vLfkDbzMfbIOkPDET1tNOtKjtBpM5lhExF20Ujh8ljqKHhLpGto1mpp-NF-ImIMKBwves0de1g321vu2281R4qD3TB1HsHzahbObWKqRL23ontdZ7bPlSeow_6_YKRed77-ELxs/s320/recovery-bar-mixed-box.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vanilla and Cocoa Crisp bars to aid recovery</td></tr>
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Why not head across to <a href="http://www.torqfitness.co.uk/">TORQ</a> and explore the full range of products for yourself and let us know what you think.<br />
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-46688049259694371912018-03-05T00:20:00.000-11:002018-03-05T00:23:34.489-11:00Eat Drink & Be Winners...... Thanks to British Cycling, that's just what we did!<br />
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Once I'd got over the shock that BC had actually meant to invite me and it wasn't some sort of mistake (BC are perhaps better known for recognising road racing and track performances rather than time trialling), I was really excited to be going to the annual awards dinner in Birmingham.<br />
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I was one of countless amateurs recognised for a performance of note in 2017 - everyone present had either won a National Championship or was a medallist on the UCI World stage. In my case, my silver medal from the UCI World Amateur TT in Albi had secured an invite.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJwxx4t7uXYcGlIXyhvSZAXtRaOCQTN5-Ri_ho5u6DqGhjVLOl6CRrMxh-GkAlYqQLd81Jlw1g70Kf8627qJ5NJ5ySkKzElMmTCIU03QvfERiRxc1fwp_XBerAJyt2BlPJcQSJgS1XmCo/s1600/British-Cycling-Awards-Ticket.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1126" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJwxx4t7uXYcGlIXyhvSZAXtRaOCQTN5-Ri_ho5u6DqGhjVLOl6CRrMxh-GkAlYqQLd81Jlw1g70Kf8627qJ5NJ5ySkKzElMmTCIU03QvfERiRxc1fwp_XBerAJyt2BlPJcQSJgS1XmCo/s320/British-Cycling-Awards-Ticket.jpeg" width="320" /></a></div>
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Presentations took place throughout the afternoon, brilliantly compered by Carl Lawrenson, who you will know the voice of if you have been to any of the major track meets at Manchester or the Tour of Britain and The Women's Tour, on the road. He had three whole hours of dishing out various trophies and certificates, making each one sound as interesting and exciting as the fifty that had already gone before it! Top job Carl!<br />
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<tr><td class="tr-caption" style="text-align: center;">Receiving my certificate from Beth Shriever</td></tr>
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The evening was hosted by Sky Sports presenter and Cycling broadcaster Orla Chennaoui, who was joined by a number of special guests in-between courses including three-time Grand Tour runner-up Phillipa York, Great Britain Cycling Team Performance Director Stephen Park, para-cyclist Will Bjergfelt and junior BMX World Champion Beth Shriever - who had also given out some of the awards earlier in the day.<br />
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<tr><td class="tr-caption" style="text-align: center;">Flying the Pro Vision Race Team colours up on the big screen</td></tr>
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The Vox Centre did a great job in feeding us all - all three courses were superb and served with military precision; they even managed to cater for 100% of the food allergies and intolerances on our table, which was a pretty impressive feat in itself.<br />
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It was certainly a great opportunity to catch up with friends, new and old and celebrate the many successes of cycling in 2017. Tom Pidcock and Katie Archibald were the two 'big winners' of the night. Tom Pidcock had an unforgettable 2017 which saw him become a Junior World Champion in both cyclo-cross and time trial - he received British Cycling's Rider of the Year, voted for by BC members and social media followers. Meanwhile Katie Archibald, who was runner up in the Rider of the Year vote, received the prestigious British Olympic Association trophy, for a year which saw her win her first individual world title, two European crowns and a plethora of National titles.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKuZjMBpwqDsI1ZZXZWLMtChACvWIkK3rlyMuCUju03XharDs-4vo0i74iTSY8ADwdgPvCgEaFH9N5yzrU5ztfyqYh2rNM0UDMDfh3sfkPv6KpjBZJp6jHrc6j0Akswoeog54_QJhbm6k/s1600/IMG_0060.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKuZjMBpwqDsI1ZZXZWLMtChACvWIkK3rlyMuCUju03XharDs-4vo0i74iTSY8ADwdgPvCgEaFH9N5yzrU5ztfyqYh2rNM0UDMDfh3sfkPv6KpjBZJp6jHrc6j0Akswoeog54_QJhbm6k/s320/IMG_0060.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Celebrating with good friends Clair & Lisa</td></tr>
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You couldn't fail but come away inspired - and given that Winter isn't yet showing any signs of giving way to Spring, I am definitely in need of some inspiration!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqgC8qYGSWEpPQWZmdcI9X8y1oLjmZvt7VvQleGRadMYDA_xr4AKemEtgUmm2nWXhwUKP8jGUY8W5fyHKn1kWSyL-ctKUBJiMuU8-W4qCzB3v9sCD5opV4-n6kb1ERkswVUGJ21gZWSec/s1600/IMG_0015.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1240" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqgC8qYGSWEpPQWZmdcI9X8y1oLjmZvt7VvQleGRadMYDA_xr4AKemEtgUmm2nWXhwUKP8jGUY8W5fyHKn1kWSyL-ctKUBJiMuU8-W4qCzB3v9sCD5opV4-n6kb1ERkswVUGJ21gZWSec/s320/IMG_0015.jpg" width="247" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Special thanks to this one!</td></tr>
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-43246949770731263562017-12-13T02:31:00.000-11:002017-12-13T22:01:36.444-11:00It's beginning to feel a lot like Christmas...With snow on the ground and just 12 days to go, the festive season is well and truly upon us.<br />
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However, if you're like me you may well still have some Christmas shopping to do! I love Christmas-time for that small chance of snow, the Christmas lights, bringing the Christmas tree in and decorating it with the (long standing and) extra ornaments that have been purchased from travels throughout the year. It's a magical time of year for those of us who are lucky enough to be surrounded by loved ones and friends, equally it's a time when many of us remember loved ones who are no longer with us.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT2IADUwVGsz_86yigfInuAxzUw9e9duEMj1LIQ0r73kMEQsRJWPIUp2fXLyyXn2zEafTKMocou_gtAJ52alLaFm34RYXJywuOO9GLqTKEM_jdxqFQfDwJsLj6INCesuMgBRseMyhMzd4/s1600/View.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT2IADUwVGsz_86yigfInuAxzUw9e9duEMj1LIQ0r73kMEQsRJWPIUp2fXLyyXn2zEafTKMocou_gtAJ52alLaFm34RYXJywuOO9GLqTKEM_jdxqFQfDwJsLj6INCesuMgBRseMyhMzd4/s320/View.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wintry wonderland of South Staffordshire</td></tr>
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I must confess I am a bit of a traditionalist, I'm not keen on the commercialism of Christmas, carols playing in stores in November or Christmas stock appearing on shelves in October! Our family tradition has pretty much been the 12 days of Christmas; with the tree rarely coming into the house more than two weeks before 'the big day'. 'Bruce the Spruce' is currently sat in the garden under 2ft of snow, so the current debate is whether he actually stays outside this year given the house is marginally warmer than outside...!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3i1RyLGE5ZK44wDCsbA1tDCXM15Cq-Okiqi0toJ4R-hgS2vN5Dp8yCynuedszNsex9KDVMVk-zCVzxJImK5Xq94SMMisk-sYDDMZu6vNQuapPTBwb_u5duB3YxEkrkIejNaMakwN7OQc/s1600/Pond.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3i1RyLGE5ZK44wDCsbA1tDCXM15Cq-Okiqi0toJ4R-hgS2vN5Dp8yCynuedszNsex9KDVMVk-zCVzxJImK5Xq94SMMisk-sYDDMZu6vNQuapPTBwb_u5duB3YxEkrkIejNaMakwN7OQc/s320/Pond.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Frozen mill pond</td></tr>
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Anyway, whether you're in need of last minute present inspiration for the cyclist in your life, or just fancy treating yourself, we have a few ideas to share with you:<br />
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<b>Socks</b> are a staple at any time of year but especially at Christmas! We love the range of socks from <a href="https://www.seriouslysillysocks.com/">Seriously silly socks</a> based in High Peak; they have some fabulously crazy designs, including some cycling themed options and you can even build your own gift box. The exclusive bamboo organic crew socks feel warmer than standard cottons in Winter and cooler in Summer due to it's fibre construction, and are a bargain at just £5 a pair! With same day shipping if you order by 2pm and free UK delivery you can't go far wrong. So, that's a pair for you and a pair for your cycling mad friend...! Furthermore, we have a pair of men's and a pair of women's cycling themed socks to give away* to two lucky readers, so have a look on Facebook and Twitter (@FionaSPrew) for the post that you need to comment on.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis0EJpJACDeGi2SVA_-2Tzv8pxKl7zfkMd0nWzRrosVCYjh1kTbJRuCFaFFJU6u6M5dOagMm74VaGfr-XGmDH24XngXCVZzoj5DGw-KRQgb3Eq8oYY0EXDXznwjzQMSpmo4nRRQ6sUxyE/s1600/silly+socks+giveaway.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="1455" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis0EJpJACDeGi2SVA_-2Tzv8pxKl7zfkMd0nWzRrosVCYjh1kTbJRuCFaFFJU6u6M5dOagMm74VaGfr-XGmDH24XngXCVZzoj5DGw-KRQgb3Eq8oYY0EXDXznwjzQMSpmo4nRRQ6sUxyE/s400/silly+socks+giveaway.jpg" width="400" /></a></div>
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<b>Gloves</b>, <a href="http://q36-5.com/">Q36.5</a> Be Love 0 glove will keep the winter at bay for your hands. An experiment in extreme light weight thermal technologies (best used above 0 degrees) from the iconic Q36.5 who are known for their use of proprietary high-quality fabrics developed specifically for use in cycling clothing combined with the radically essentialist cut and styling of garments. The full range is available from <a href="http://swinnertoncycles.co.uk/">Swinnerton Cycles</a> with the Be Love 0 Glove priced at £79.99 - your hands will thank you!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLgOlSxES3mVqiHRoCZF-6BveDEGa7ruc4J2W4ZChJ1PL-FPC0TMsvjQlFp-pZBw46GSY-YgcWRz-MOW7nwf2n319RqaZdwwFHiiXJe_0nHrnmtuY0mmzgKoSPo3ey3KJmKKEAgkPb4do/s1600/Be+love+0+glove.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="600" data-original-width="550" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLgOlSxES3mVqiHRoCZF-6BveDEGa7ruc4J2W4ZChJ1PL-FPC0TMsvjQlFp-pZBw46GSY-YgcWRz-MOW7nwf2n319RqaZdwwFHiiXJe_0nHrnmtuY0mmzgKoSPo3ey3KJmKKEAgkPb4do/s320/Be+love+0+glove.jpg" width="293" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Unisex Be Love 0 Glove</td></tr>
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<b>Base layer</b>, the latest addition to the Stoke based <a href="http://provisionclothing.com/">Pro Vision Custom Clothing</a> range is the Graffiti long sleeve base layer (also available as a sleeveless vest). It delivers superior moisture management and light weight insulation for all year round activities. Long sleeves are ideal for those cooler days (and essential for the UK wintry weather just now)! Priced at £30 it's a bargain. Equally, if you are looking for something really unique for next season, why not get in touch with Steve, Ben or Jason about designing bespoke custom kit to your exact requirements...<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2skOcMykx86R6SKXVDi6WRKGsUZ2e31jW4n2XNrJCeLVq4irldxGEbADn8ZxJILdYcdOPu5W7Pt7F5aicWnNn0rOHfyywkKWvA0b3IUItHcRTdbjuC48wWxOBiDdLancQta2-ImIbj0I/s1600/graffiti-l-s-base-layer.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="350" data-original-width="350" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2skOcMykx86R6SKXVDi6WRKGsUZ2e31jW4n2XNrJCeLVq4irldxGEbADn8ZxJILdYcdOPu5W7Pt7F5aicWnNn0rOHfyywkKWvA0b3IUItHcRTdbjuC48wWxOBiDdLancQta2-ImIbj0I/s320/graffiti-l-s-base-layer.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Graffiti Long sleeve base layer</td></tr>
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Happy Shopping!<br />
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*We have one pair of women's and one pair of men's socks to give away! Simply comment on the post on social media to be entered into the prize draw, please ensure you state whether you would like men's or women's socks if you are the winner.<br />
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T&C's: closes Sunday 17th December 2017 at 21:00 GMT, the winner will be chosen at random and notified by direct messages. UK entrants only. This promotion is in no way endorsed or administered by, or associated with Facebook. Full T&Cs: <a href="http://bit.ly/2zamA1M">http://bit.ly/2zamA1M</a><br />
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-32196103551598262642017-11-06T22:29:00.002-11:002021-03-23T03:01:28.767-11:00Give it a rest!<h3>
Train hard, recover harder</h3>
As an amateur cyclist with a full time job, as the majority of us are, we are not likely to have covered anywhere near the training distance or hours that the pro riders have this year. However, that doesn't make it any less important for us to embrace that natural break at the end of the racing season. You could say it's more important for the amateur athlete as there is likely to be less opportunity for rest and recuperation whilst juggling the demands of work, family life and training.<br />
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Scheduling an end of season break and some quality downtime to relax and refocus, to re-charge the batteries both physiologically and psychologically is key. As we've mentioned before it's an opportunity to take stock and make a plan for the forthcoming season but most importantly it's about giving your body and mind a break. <br />
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The term 'end-of-season break' and its associated focus will look different for each of us. I noticed that those who ended their racing season early, for whatever reason, or whose season barely got going, were very quick to start planning for next year.<br />
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"What are you going to target next year?" "I'm going to ride this event/qualifier..." "I'm going to ride X time for X distance at X event..." "I'm going to smash my 10/25/50 TT PB" were all statements tripping off tongues akin to choosing a dessert off a menu (it is the off season after all!!). This made me take a step back and reflect as although, naturally, I had given the 2018 season some passing thought (it's only natural to come away from a race or a training session having analysed things you could/should have done better), I hadn't put those main targets in place or set any stretch goals, or even any serious goals. I started to question my commitment. Was my lack of planning, or more specifically, my lack of a desire to plan a sign that I was lacking motivation and enthusiasm - that inner drive that enables you to give your best? <br />
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After much soul-searching, I believe that I just needed a little more time to mentally recover from this year. I came across a great quote from Michelangelo Buonarroti that summed this up for me<br />
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"If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all".<br />
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<tr><td class="tr-caption" style="text-align: center;"><br />There's nothing wrong with some downtime after the relentless pursuit of success.<span style="text-align: left;"> I'm viewing my end-of-season break as not just the physical ten days that I had off the bike but that time since, which has been fairly liberating in terms of 'just riding' without that constant observation of power/heart rate, that minutei of detail for every ride. Don't get me wrong, this is what we thrive off as athletes; seeing those structured sessions and discipline pay off, riding a structured session when everyone else is off for a cafe ride... I've ridden to and from work on a number of occasions, where my diary has allowed, had a couple of longer weekend rides but nothing to write home about. I've been up and out of the door in the dark and cold at 05:30an in order to ride to work and/or squeeze some miles into a busy day so clearly my motivation to ride is just as strong as ever, I've just not honed in on my goals for next year... yet!</span></td></tr></tbody></table>
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I've decided that when the time is right, I'll think seriously about next season, after all there is plenty of unfinished business where those stripes are concerned, but in the meantime I'm just riding for enjoyment. A tempo session this morning certainly served to remind me that it doesn't take long to de-train but equally that riding 'hard' (yep, I have to admit that tempo felt a little like sweetspot at times) is enjoyable. Perhaps I am addicted to that structure and pushing myself to be the best I can be after all. <br />
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We are only human, with our own barometer for coping, when we've pushed it to the absolute limit it is going to take longer to return to 'business as usual'. So don't feel pressured to be going full gas in the relentless pursuit of 2018 goals already; use your down-time wisely as it's impossible to be on top of your game 365 days a year... Taking time to reflect and really dial in your goals will be far more effective than racing (no pun intended) headlong into an ill thought out plan that you then feel tied to. The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com1tag:blogger.com,1999:blog-8459437137865522765.post-56523079033250908452017-10-12T22:11:00.002-11:002021-03-23T03:08:52.627-11:00Season Round-up<h3>
'Podium Perfection' according to the local newspaper!</h3>
Another racing year done and dusted; it's been brilliant but I'm glad of the opportunity to take a break and reflect. In the early part of the year I couldn't get my immune system to the point where I was going more than two weeks without having a cold or some sort of virus to string any training together. The combination of this, along with a stressful house-move right before Christmas, culminated in me throwing my toys out of the pram and saying 'that's it, I'm going to sell the bikes...' A statement that I've been reminded of several times throughout the year!! Clearly my love for the process was greater than the short period of adversity I was experiencing at the time. I really am a believer that setbacks make you stronger and in this case they certainly did. I found myself appreciating when training started to go well and didn't take hitting the power numbers or a weekly mileage goal for granted. The smaller, more incidental parts of training suddenly had a greater focus. I put the end goal to one side and focussed on nailing the training (the process that was going to get me there) - clearly this is something that I should have been doing all along!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF8hvlOVjYjVKaqrB-o8ooST6Aaz83L3kCo3Jaq5uDPNafGncEqBZbSpN0O0_bKPtoBVpbhmhKge0BT67QGmaYkdsDyCsUHmAoW0HXpeziQIXPQU-2-AXaMVroTXh8lFS0s_TAnJ3C2ws/s1600/Tight+cropped+Express+%2526+Star+Artcile+Oct+2017.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1339" data-original-width="1081" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF8hvlOVjYjVKaqrB-o8ooST6Aaz83L3kCo3Jaq5uDPNafGncEqBZbSpN0O0_bKPtoBVpbhmhKge0BT67QGmaYkdsDyCsUHmAoW0HXpeziQIXPQU-2-AXaMVroTXh8lFS0s_TAnJ3C2ws/s400/Tight+cropped+Express+%2526+Star+Artcile+Oct+2017.jpg" width="322" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Express & Star article, October 2017</td></tr>
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Despite being full of cold and feeling under the weather, The Tour of Ayrshire marked a turning point for me. It was my first win in a UCI qualifying event which got the season off to a fantastic start. However, for me, I had executed my race plan to the letter (control the power for the first half, knowing I was feeling unwell and then try to ramp up the second half) and kept the belief that I could actually do this. Not once did my mind wander - for those of you who know me well, I can be easily distracted, especially in a Time Trial when the going gets tough! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl3PgQJsUTlG5WaeqfbfqUPwDgNEiVphyphenhyphenzyX1Qcn6nOtvl_IdfijLAlogVLGcuR4IVzPR_D8qdEzfJEWoK3awG5Zwtg51sxsCzX7bOEAHb3cxND-QK9xLnv6J_6UoUe_7UnEBs1HCkU3E/s1600/flag.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl3PgQJsUTlG5WaeqfbfqUPwDgNEiVphyphenhyphenzyX1Qcn6nOtvl_IdfijLAlogVLGcuR4IVzPR_D8qdEzfJEWoK3awG5Zwtg51sxsCzX7bOEAHb3cxND-QK9xLnv6J_6UoUe_7UnEBs1HCkU3E/s400/flag.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">UCI World Amateur Championships silver - proudest moment of the year</td></tr>
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The Di2 battery played it's little part in ensuring that my ability to deal with adversity hadn't switched off. Not content with spontaneously discharging (on more than one occasion), we then had the 'make a bid for freedom' and leap clearly off the frame incident! If I get the choice I'd rather not repeat the episode of getting off and running up the hill that is too steep to grind up when the only gear that I have is my biggest. However, all of these 'moments' have enabled me to prove to myself that digging in when I absolutely need to isn't a problem. Of course they were all frustrating, especially when you can see what you know started out as a great ride slowly starting to fall apart with every pedal stroke. However, you appreciate the next race or training ride when you do have a full range of gears all the more. <br />
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Fifteen races later and I managed to land a podium position in all of them (seven wins, four seconds and four thirds). Contrary to popular belief this wasn't because I targeted races where I thought I would do well, rather I selected a variety of courses that would be good preparation for the UCI Worlds. Fifteen races is far fewer than I did last year, again this was to enable me to keep putting in big blocks of training rather than get caught in the perpetual cycle of tapering and racing because 'every race is important'. Ultimately I saw my fitness tumble last year as I raced more and more. This isn't such an issue in road racing where the distances are longer, or perhaps in Time trialling where you're riding a variety of distances - as long as you can recover from those race efforts. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoqw5Jc5MpA_5xVTvQrMOxNu_W7RqkJGEmUtkA2GqIbRvRTSrCn0BUGSbqjS5bQCu2NLpL-t3fF1GOb6bMaSUHSOrNOVgHoDRHQDi_-1fSomyQ0HWyx7J7CyZa2w5QfWLzJxPWQGS2iKY/s1600/standing+leaves.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoqw5Jc5MpA_5xVTvQrMOxNu_W7RqkJGEmUtkA2GqIbRvRTSrCn0BUGSbqjS5bQCu2NLpL-t3fF1GOb6bMaSUHSOrNOVgHoDRHQDi_-1fSomyQ0HWyx7J7CyZa2w5QfWLzJxPWQGS2iKY/s400/standing+leaves.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thanks to Photographybysimon.com for capturing some great memories</td></tr>
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<strong>Key results from this year:</strong> <br />
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Silver AG medal: World Amateur TT Championships, France<br />
2017 Women's National TT Champion, TLI Cycling<br />
Series Title: DB Max/Kinetic One Castle Combe Closed Circuit Champs (CR in events 2,3&5)<br />
Win: Tour of Ayrshire Chrono, UCI GF Series Qualifier 2017<br />
2nd: Tour of Cambridgeshire Chrono, UCI GF Series Qualifier 2017<br />
2nd: Chrono Tre Valli Varesine (Italy), UCI GF Series Qualifier 2018<br />
Win: Midland Women's TT Series (4 events)<br />
Win: Charlie Grieg Memorial 10TT <br />
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Whilst I might pedal the bike, some days better than others, the support network I am lucky enough to have around me is nothing short of fabulous. Swinnerton Cycles, Revolver Wheels, Pro Vision Clothing, TORQ Fitness, NoPinz, and not forgetting the sponsors that have supported the race team this year - BlackMamba Gloves, GJC Furniture & Tanita Europe. Paul of Empowered Performance has done a stirling job with my coaching and managed to achieve almost the perfect race preparation for me - not an easy task! It has all come together to provide a great platform to build on for 2018 and beyond.<br />
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I'm really grateful to everyone for their support, patience and interest - let's get the 2018 show ready for the road!<br />
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</span></span>The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-82781969763409063972017-10-02T20:25:00.000-11:002017-10-02T20:25:54.407-11:00Performance... <h3>
... Responsibilities and key indicators</h3>
Given it's nearing the end of the road season for many, it seems a reasonable time to consider reflecting back on the season in general terms. <br />
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Did you achieve the goals that you set out at the beginning of the year? How did training and racing pan out for you? Perhaps you exceeded your own expectations or just coped really well when faced with adversity. Either way, there is undoubtedly plenty to reflect on with lessons that can be learned for next year and successes carried forward as solid foundations to build on.<br />
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A recent article written about triathlon made me think of cycling similarities and no doubt there are cross-overs to others sports as well. It discussed Appearance vs. Performance and the fact that many triathletes would appear to be more focussed on their appearance than their performance and in so doing are obsessed with their body and their weight and therefore with nutrition. You might say that many sportspeople fit into this category; many of us are obsessed about something! <br />
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<tr><td class="tr-caption" style="text-align: center;">A useful fact to remember!</td></tr>
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This article and a recent Power feature in Cycling Monthly raises the pertinent topic of Performance and Performance Goals; just what is our focus and how easily do we get carried away?! The ultimate question might therefore be are we being as efficient as we can be with what we have available? <br />
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That same article in Cycling Monthly had some staggering statistics in terms of power meters. Bryan Taylor, president of Power Meter brand Verve Cycling, had shared some data that he had collated from those taking part in the Haute Route (marketed as one of the toughest cyclo-sportives in the world). <br />
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<ul>
<li>Less than 50% of those riding were coached</li>
<li>However, more than 50% of the riders had a power meter</li>
<li>Less than half of those with a power meter had done an FTP test and some didn't know what FTP was</li>
</ul>
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Perhaps of most surprise was the revelation that some hadn't done anything with the data generated from their power meter - it was merely used as a 'live feed', they had never uploaded it to study in more detail. Although power meters are becoming far more affordable, they are still an expensive accessory for the sole use of glancing at an occasional live number.<br />
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If riding with power helps to pace a ride in real time then you might say that there is nothing wrong with that... However, arguably to understand using power for pacing, this would be best preceded by an FTP test and at least some data tracking. There is far more to riding with power than just fixing a power meter to your bike! Perhaps this is one of the biggest areas where performance gains can be made - really understanding your power numbers and what they mean. Whether you are coached or self-coached there is individual responsibility to delve into those numbers and read around the subject. <br />
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Bryan makes a very valid point that "averages are not good enough for anything in life and certainly not for measuring your power".<br />
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In time trialling it is probably the opposite; it can be very easy to get hung up on the power numbers and data analysis and we often need to remind ourselves that it's good to ride on feel sometimes. It's important to have some balance amongst all the numbers and structure and schedule some sessions where the main objective isn't to be fixated on the power numbers displaying on your handlebars!<br />
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If you have made the investment in the technology, whether that is power, a training package etc. then don't forget that it will only ever be as a good as it's operator/user. You need to know why you are using it, what you are looking for and how to integrate this into your training programme. Otherwise employing the services of a good, understanding coach who is prepared to help you get to grips with the basics is essential.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjfwww9agX8_Xn54Ry3HMhWhePFQve_stmlUhsrzSaXS3hPQxWvan5QqnleIfeoCgZKcl5irS1mWzo6S3yfBOuPZiOxk3EkVUfLKggzxFRh2vXKBQpkmABHIUH0sEyns6gImKeWe4cHm4/s1600/Measure+don%2527t+guess.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="335" data-original-width="493" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjfwww9agX8_Xn54Ry3HMhWhePFQve_stmlUhsrzSaXS3hPQxWvan5QqnleIfeoCgZKcl5irS1mWzo6S3yfBOuPZiOxk3EkVUfLKggzxFRh2vXKBQpkmABHIUH0sEyns6gImKeWe4cHm4/s320/Measure+don%2527t+guess.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Measure, Don't Guess</td></tr>
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The concept of performance goals and ultimately performance is often driven by spending money. People will part with lots of hard earned cash to shave a few grams off their bike, or buy yet another wheel or wheel combination because it's faster than what they already have. Often with some application and determination far greater rewards can be reaped by honing in on the basics - sleep, appropriate fuel for the training you're doing, good hydration and intelligent training. <br />
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By intelligent training I mean not blindly following a programme because you've paid for it but listening to your body, looking at your data and mapping progress or lack of against both your wider goals and what you are doing to get there. Question yourself or your coach if things aren't going as you had envisaged, don't be an idle passenger in the journey towards your own goals. We spend far more time in the process than what we are working towards, if the process isn't right (or enjoyable), then it is unlikely that the outcome will be either.<br />
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So, are you firmly in the driving seat? Pen and paper, iPad or any other device at the ready to capture your thoughts and reflections? Great! Perhaps make some notes, in two columns: <br />
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<ul>
<li>Things that went well</li>
<li>Things that didn't go so well</li>
</ul>
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You may then find you can further subdivide this list:<br />
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<ul>
<li>Things that I can solve</li>
<li>Things that I need some assistance with</li>
</ul>
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Or even:<br />
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<ul>
<li>Performance I can purchase with money</li>
<li>Performance that I need to create from within myself</li>
</ul>
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You can probably attach some learning points to these or reinforce what clearly worked for you for future use.<br />
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What can YOU improve upon and what do you WANT or NEED help with? These might be subtly different in that you might WANT to improve upon your position but should this be a priority and in order to ride a more aerodynamic position, do you NEED better flexibility or core strength first? You may be better served by spending time on your body rather than money on equipment. It is very easy to get carried away with all the bells and whistles!<br />
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Would you be better working on the basics, such as quality structured training to improve your power and eating the right foods to reduce your weight <i>before</i> starting to look for those marginal gains. A good analogy is baking a cake. Do you really need to worry about the icing on the top if you don't have any eggs in the mixing bowl?<br />
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Map these areas for improvement against your next season goals and you should be on the way to working out what is realistic... Look to nail the basics in world class fashion!<br />
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-65067736397819608262017-09-06T07:03:00.003-11:002017-09-07T01:38:30.037-11:00Championnats du Monde Part II<h3>
The day of reckoning...</h3>
... The moment of truth to eclipse all others; race day at the Worlds! It was set to be another baking hot day in Albi so I was really glad that the women's field were off first. It wasn't cool but it certainly wasn't the high 30's that would be reached by lunchtime to mid-afternoon. I didn't envy my male counterparts who would have to contend with that too. <br />
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Each country had been allocated a trackside garage to warm-up in, so having arrived early it was a case of claim the spot most likely to be in the shade for the next couple of hours. In some respects it was just like any other race with familiar faces passing by, except a lot of those faces were from friends made the other side of the world or back in Denmark in 2015. Amanda & Andrew had flown in from Perth to race for Australia, Lori from NZ, Emily from Canada (it was a treat to catch up with Emily for longer as we were sharing the gite) and many other UK friends - some we see on a regular basis, whilst others ride a totally different race circuit all year.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuABhuZK3hKx44x8EWPUsgUJJhoVToU8XhUwhQXYcy4FfRb22a6Mc2PZsI41EhBjopPXVplDsNYGgPX7nMxk-LjrjtorCgtbXc1y8TukMKNwSTJceYJLIdrVOZUucTshJFprjWIXRYHZ8/s1600/Garages.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="750" data-original-width="1125" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuABhuZK3hKx44x8EWPUsgUJJhoVToU8XhUwhQXYcy4FfRb22a6Mc2PZsI41EhBjopPXVplDsNYGgPX7nMxk-LjrjtorCgtbXc1y8TukMKNwSTJceYJLIdrVOZUucTshJFprjWIXRYHZ8/s400/Garages.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trackside garages for each Country</td></tr>
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I have my own little warm-up routine which I stuck to, albeit we had decided to tweak it somewhat to account for the heat. I prefer to set up somewhere quiet, away from potential distraction and try and find that flow state nice and early on. The shortened routine was over in a flash and it was time to head down to the start for another bike check. The UCI Commissaires were waiting with their jigs, thankfully it was as straightforward as it had been the previous day; Percy got the thumbs up! They were also checking for motors using an iPad - fortunately (or unfortunately!) none such assistance detected on Percy! All that remained was to stand in the queue for the start ramp and try to keep cool...<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM4CE8A-5ULXNSlMGDLewIupGG6beDp59Q0iBFnbnIDEyrSJ6E7amR4MYP148mYcScebESS-rP9dskhwqYaVKypvlIRHbRQ59bBiMKVOYWbC6ssv3ISjavROIEAdNNlXzWp941uLL8fKQ/s1600/start+ramp.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="969" data-original-width="892" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM4CE8A-5ULXNSlMGDLewIupGG6beDp59Q0iBFnbnIDEyrSJ6E7amR4MYP148mYcScebESS-rP9dskhwqYaVKypvlIRHbRQ59bBiMKVOYWbC6ssv3ISjavROIEAdNNlXzWp941uLL8fKQ/s320/start+ramp.jpg" width="294" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">5 second countdown...</td></tr>
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Eventually it was my turn to hit the ramp and head out onto the Circuit d'Albi. The road surface where the track joined the main road was particularly rough for the first mile or so but I'd picked what I thought would be the best line during my recon. This clearly hadn't factored in the fact that going over the speed bump at full throttle would literally throw me out of the saddle though! Thankfully no damage done and rhythm was gathered once more. The first part of the course was fairly straightforward, a couple of turns but nothing requiring much attention. One of the Moto Commissaires came alongside me around mile 3 - 4 and appeared to be having a good study - I was on my own, pedalling hard, so I just carried on doing just that! I had sight of my '30 second woman' and knew it was just a case of biding my time and ensuring that I was ready to overtake in an appropriate place (bearing in mind the UCI rules of not coming within 25m of a following rider and overtaking with a 2m wide gap). That place was the small climb at roughly halfway. I'd ridden this three times, had studied the GPX file with Paul countless times and felt quite familiar with how best to ride this section.<br />
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With the rider in front of me dispatched as soon as we made the turn onto the hill I was able to press on. I then had sight of one of the Australian riders in front of me, she was my 'minute woman'. The hill appeared to have taken some of her energy so I wasted no time in passing her hoping that would give me a clear run towards the descent into Rouffiac. It had indeed and the perfect situation had arisen - a totally clear run down the hill and into the 90 degree left hand turn at the bottom. It was between the top of the climb and the descent that there was a time check. If times were displayed on the roadside I hadn't noticed but I later learnt that the commentary was going mad back at the Circuit as I had gone through the first half in the new fastest time. However, the commentary wasn't translated into English so Paul was hearing my name a lot but wasn't certain whether I'd crashed or was in the lead!!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwIMWIqridye522ZYD2kVtPd7clMULWivyAbgaAfYTHbP0dYTSKAhY5CHVydUBpk6ldWR2xAXdIFzEEEt4-lddxPQIN-j4lcnJ1FodIJVQc5Ky_MOoWvhBg4I8CB659EeL7ouMWmSKhk/s1600/240817CLMGRANDFONDO799copie.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1075" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwIMWIqridye522ZYD2kVtPd7clMULWivyAbgaAfYTHbP0dYTSKAhY5CHVydUBpk6ldWR2xAXdIFzEEEt4-lddxPQIN-j4lcnJ1FodIJVQc5Ky_MOoWvhBg4I8CB659EeL7ouMWmSKhk/s400/240817CLMGRANDFONDO799copie.jpg" width="268" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Circuit D'Albi</td></tr>
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In terms of sighting other competitors it was a lonely ride in the second half of the course, with just a runner or two out, one of which was a little ill positioned on my line for the sharp off camber right hander. I'm not sure what was most disconcerting, him being in the way or the ambulance parked ready to rescue any casualties of said turn! With this last technical section negotiated it was full gas towards the finish. Except I was beginning to fatigue. Pushing harder and harder on the pedals and feeling that I was going nowhere fast. I knew I just had to dig in, reminding myself that of course being at the sharp end was going to hurt but if,<i> if </i>I could make that podium it would all be worthwhile. I had pins and needles in my right arm from the infamous pot-hole incident and they were worsening, so much so I rode the final roundabout like a total novice and cursed myself in the process.<br />
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The headwind on the final road section and into the circuit really wasn't welcome but there was only two or three more minutes to endure, maybe less if I could muster some more power from somewhere. Eventually the final chicane was in sight, rounded and the finishing straight being attacked with what little I had left. The finish marshal tried to take my bike off me but I hadn't the energy to stand up. I just about made the conveniently positioned chair and Esther, who I had met at the qualifiers earlier in the year was kind enough to tip some water over me! Paul followed five minutes later with the news that I was in the lead... I couldn't believe it! I knew I couldn't get too excited as there were some strong riders to come, the last of which was the defending World Champion from Sweden. She'd had a commanding ride in Perth and I expected nothing less a year later.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY3VpP6Mhp8-cpbUE7VOd6SI7IjAmZQF5yfbEbXLAw_6WlK7MHhjriCaV89aZT2HffOib_kwV_53pWSijI-tsgt-Z6NJtCv5cAVtvazTgsXpOE2eh9C2NcBAUl3X48J0zVPKN-CPzBt3U/s1600/podium.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="876" data-original-width="960" height="365" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY3VpP6Mhp8-cpbUE7VOd6SI7IjAmZQF5yfbEbXLAw_6WlK7MHhjriCaV89aZT2HffOib_kwV_53pWSijI-tsgt-Z6NJtCv5cAVtvazTgsXpOE2eh9C2NcBAUl3X48J0zVPKN-CPzBt3U/s400/podium.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">When silver feels as good as Gold! </td></tr>
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Yep, she'd successfully defended her title. However, I knew that I'd given that course the best I had to give on that day, so I was absolutely thrilled to have come away with a Silver medal, especially as less than a week before I was having serious doubts as to whether my back/neck would actually be up to riding.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvyg9-GnrPWU_XWtKN_37d0L4w6SCEWmbiB7bRUd_8-okr2uIDAWOc30ALKGBbUz2so30PjP9PcVnYzQky9YxKLdjavK2MMp2UpzXWk5lt_0G_Sfshv9XhOU4boA_l48Hg_SSNehv9_Cg/s1600/Podium+all+on+top+step.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1433" data-original-width="1600" height="357" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvyg9-GnrPWU_XWtKN_37d0L4w6SCEWmbiB7bRUd_8-okr2uIDAWOc30ALKGBbUz2so30PjP9PcVnYzQky9YxKLdjavK2MMp2UpzXWk5lt_0G_Sfshv9XhOU4boA_l48Hg_SSNehv9_Cg/s400/Podium+all+on+top+step.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It looks like I'm the most pleased with that result... </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-ZvOj7b5QrUf6uHjiVRX40j2ullP0pv_UtH6JBmPE0_AEtI8pmwkUHtEsO4C_gYre4HHe5BmHHs-e58r8pka6vCQsqihtr_pDL-4KNBpeV7otSc_SkvKB8gNLF3hIWxNXJdf2_x3akc/s1600/medal.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-ZvOj7b5QrUf6uHjiVRX40j2ullP0pv_UtH6JBmPE0_AEtI8pmwkUHtEsO4C_gYre4HHe5BmHHs-e58r8pka6vCQsqihtr_pDL-4KNBpeV7otSc_SkvKB8gNLF3hIWxNXJdf2_x3akc/s400/medal.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The culmination of many months of hard work, perseverance & determination</td></tr>
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With many happy memories of Albi that was another World Champs over. In some ways it's a strange feeling; so many months focused on this one goal and it's over so quickly - clearly not as quickly as I'd have liked it to be, otherwise there might have been a gold medal! However, that does leave one nice big goal out there for another year...!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdiUmOLPTyhwLUW_GmDW5613iJACV4JHa8yTd7UwP_1s_imRWkTMxP_u4Ajqh26iWJSmnHjIRlejpjyDNMdT_XJ88K3P7HL_IWVva-WJAPLDGNPIB4yc4O-t4JyeRe_F13HaFKWbu5KbU/s1600/at+Albi+circuit.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdiUmOLPTyhwLUW_GmDW5613iJACV4JHa8yTd7UwP_1s_imRWkTMxP_u4Ajqh26iWJSmnHjIRlejpjyDNMdT_XJ88K3P7HL_IWVva-WJAPLDGNPIB4yc4O-t4JyeRe_F13HaFKWbu5KbU/s400/at+Albi+circuit.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Making memories on the Circuit D'Albi</td></tr>
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-22009491954330422432017-08-15T01:07:00.005-11:002017-09-05T05:39:58.513-11:00Championnats du Monde Part I<h3>
Dealing with adversity prior to the gran depart for Albi, Midi-Pyrenees</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-ftwXM6ZVwCD2DFLFxFEMg1yJfhLRTJT-Ytc9U-Q1Kp7fKpavqcv6nvbDHhW8EmjvqdqTCXyKYj77Ve5KS5hAkLYSF0oRzKsILjrMx_z2blP-gSuL1fSCWDBoKCaNsFVQb4qbYoAqzc/s1600/logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="102" data-original-width="1000" height="40" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-ftwXM6ZVwCD2DFLFxFEMg1yJfhLRTJT-Ytc9U-Q1Kp7fKpavqcv6nvbDHhW8EmjvqdqTCXyKYj77Ve5KS5hAkLYSF0oRzKsILjrMx_z2blP-gSuL1fSCWDBoKCaNsFVQb4qbYoAqzc/s400/logo.png" width="400" /></a></div>
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You know that feeling when you've been preparing for something for so long and then all of a sudden it's crept up on you... Yep, that is just how I felt in the final run up to the World Amateur/Masters Championships! Just to keep me on my toes that little bit more I had an altercation with a pot hole the weekend before we were due to leave. Although initially thinking I'd come away unscathed within half an hour it transpired that I'd evidently 'upset something' in my upper back/neck. I struggled to complete the remainder of the ride home, even with Paul pushing me up the hills! I have to confess that my immediate thoughts weren't all that positive and went along the lines of why now, I can't not be at my best for the Championships! However, such negative thinking was not going to make anything better - some rest, ice and an emergency appointment at The Lilleshall Clinic were all much more positive approaches! <br />
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Fast forward a few days... I was still struggling and in quite a lot of pain, hadn't been able to ride my bike but had secured an appointment with Gill at Lilleshall. I'm not entirely sure she was aware of the weight of expectation placed on her shoulders as I walked in! Thankfully after much crunching & even more discomfort it looked like any damage was purely musculoskeletal and would hopefully be overcome with continued rest and stretching. I hadn't lost hope yet I just had to keep a positive mindset, be patient and not dwell on the fact that the final week of training had slipped away. All the hard work had been done; I couldn't add to my fitness now but I could easily throw it all away by trying to train whilst injured.<br />
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Firstly, thanks to <a href="http://nopinz.com/">NoPinz</a> for designing a fabulous skinsuit designed specially for the team heading to Albi. I'm particularly proud to say that I've been fortunate enough to receive some support from, <a href="http://www.gymgear.co.uk/">GymGear</a>, <a href="http://www.blackmambagloves.co.uk/">Black Mamba Gloves</a> and <a href="https://www.provisionclothing.com/">Pro Vision Clothing</a>, as well as the unwavering and constant support from <a href="http://www.swinnertoncycles.co.uk/">Swinnerton Cycles</a> throughout the year - if it wasn't for their goodwill, patience and expertise, there would have been more than one situation this year where I wouldn't have been able to race. Discharging Di2 batteries, a punctured tub two days before a major race, chain ring swapping... you name it it's never any trouble and thank you doesn't come close. Alan and Jenny Matthews of Fortress Distribution/Black Mamba Gloves & Richard Lambert of GymGear thank you for believing in me enough to sponsor my race kit, it really is much appreciated. Steve, Ben and Jason at ProVision thank you for the fabulous off the bike kit - it turned a few heads!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUbwr08E2ldgFICv8_nJk_1C4PmWBQCpjyH4AytltOsDX8OktdbRiPyC5ShM_207K8MHIZZknxEcRpB5Dz2foDGwq8GPuHSXly3TDVyTlpsSFil703oTSXo089o7VJQr5yo1ZjyrINBSY/s1600/sponsors.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUbwr08E2ldgFICv8_nJk_1C4PmWBQCpjyH4AytltOsDX8OktdbRiPyC5ShM_207K8MHIZZknxEcRpB5Dz2foDGwq8GPuHSXly3TDVyTlpsSFil703oTSXo089o7VJQr5yo1ZjyrINBSY/s400/sponsors.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kit Sponsors GymGear & BlackMambaGloves</td></tr>
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Harry from <a href="http://revolverwheels.co.uk/">Revolver Wheels</a> kindly added a special touch to my Asymm Disc and 60 front for the occasion and both have shiny new tubs on (hopefully this will help to prevent any punctures on the day, fingers and toes crossed).<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIozMIZBhl69TmAzJPpznoBuvXQ7aJnbS9H4_nZOfmVMoJO5gO92wQdBlm9g_-dYz9P23yUW4z5ammwhL9K5NqjYNCwDRmW6MWY9Pg0riE-r1rEGKUilcMghiPU9ByRp9yKcN4ewIFnF4/s1600/kit+at+home.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIozMIZBhl69TmAzJPpznoBuvXQ7aJnbS9H4_nZOfmVMoJO5gO92wQdBlm9g_-dYz9P23yUW4z5ammwhL9K5NqjYNCwDRmW6MWY9Pg0riE-r1rEGKUilcMghiPU9ByRp9yKcN4ewIFnF4/s400/kit+at+home.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spot the GBR decals from Harry</td></tr>
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Accommodation was booked a while ago; a lovely gite in the Florentin countryside about 10km outside of Albi shared with some friends also travelling from the UK and a Canadian friend who I met at the Championships in Australia last year (who also happens to be defending World Champion)! This was our bolt hole, training hub and place of quiet contemplation for ten days; it was far enough out of the hub of Albi but close enough to easily recce the course and attend the rider briefings etc. You'd think there weren't any supermarkets within a 100 mile radius given the pre-emptive shopping that I'd done, however I think it's important to try and keep as similar a diet as I would back home, until after racing has finished at least. Clair - you did brilliantly in finding this place!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs4bqWubUOUeYWTaoDFqmNq70yxRWeoVp6w2OdF-sBKv0If7s74nlzRfaHMWYtRXEYq2sdWHX-yKoKG1pd5364XGdt67fKh0ORnAFuBbal86FZ-JJqqodYXBVvLPP3odpUBDpyjBPL6Sc/s1600/welcome+at+gite.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs4bqWubUOUeYWTaoDFqmNq70yxRWeoVp6w2OdF-sBKv0If7s74nlzRfaHMWYtRXEYq2sdWHX-yKoKG1pd5364XGdt67fKh0ORnAFuBbal86FZ-JJqqodYXBVvLPP3odpUBDpyjBPL6Sc/s320/welcome+at+gite.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Welcome gifts from Francois at the gite</td></tr>
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Having eventually arrived and settled in to the stunning gite in Florentin attention turned to getting our bearings, finding race HQ, the course and all the other important race related tasks.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfas6-nY-xRS_gk7g6OPRWfDaFBEl7OLSvyfytt6qQxyumHalvrJcjWKfX3Wgf_bUM3iXtuJsCIS6sJyzxIKhsvwhf5Etat_R3xon06nh6M8GtBlrj-58qZ8a9UhWD4V9UVvIqpj4QSo/s1600/signs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfas6-nY-xRS_gk7g6OPRWfDaFBEl7OLSvyfytt6qQxyumHalvrJcjWKfX3Wgf_bUM3iXtuJsCIS6sJyzxIKhsvwhf5Etat_R3xon06nh6M8GtBlrj-58qZ8a9UhWD4V9UVvIqpj4QSo/s320/signs.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Circuit D'Albi taken over by the UCI</td></tr>
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Permanence was set up in the expo centre at the famous Circuit D'Albi race track, which was a hive of activity three days prior to the Championships starting - testament to not just the size of the event but all the work, by volunteers, which goes on behind the scenes. The TT course was already signed, so this made an initial recon easier, although we were grateful of the GPX file as a key directional sign was missing! <br />
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Initial thoughts on the course were positive - it was a reflection of what the UCI have presented at the last two World Championships - a challenging course but with something for everyone. By this I mean it wasn't a straight power course or a climbers paradise! It had technical elements; a short climb, a nice descent with a 90 degree left at the bottom, a tight off-camber right hand bend, some mildly undulating sections and a couple of turns with road furniture. There was plenty to keep your interest with the three technical elements to think through and the climb and associated descent - not paying close attention on these sections could easily prematurely end your race! After my first ride around I was feeling positive. The surface where we were to leave the circuit and join the main road wasn't the best but given this would be the same experience for everyone it would be about picking the best line.<br />
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After a couple of recon rides, on both the road and TT bike, it was time to take advantage of an early opportunity to have my UCI legal set up checked. This is always a nerve-wracking moment, even when I know that 'Percy' is 100% UCI legal and nothing has been altered since he was checked at the Worlds last year... <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUk-i-y_6nl9xiaAQXV4CgkgIxXWlNG8KN4vo0605aT4kmoVvZGZ31OXEabLu0YSBUohYwQpKsq59qkjp9yAWVvhBT4eeTDcA6CMgZ_jznUuRZalboZeobpwVbkE6On0JpguaGNTkVHsM/s1600/UCI+jig.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1557" data-original-width="1600" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUk-i-y_6nl9xiaAQXV4CgkgIxXWlNG8KN4vo0605aT4kmoVvZGZ31OXEabLu0YSBUohYwQpKsq59qkjp9yAWVvhBT4eeTDcA6CMgZ_jznUuRZalboZeobpwVbkE6On0JpguaGNTkVHsM/s400/UCI+jig.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">UCI Commissaires reporting they are happy with my set up (still on training wheels here)</td></tr>
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There were plenty of people who were having to make fairly major adjustments. This always comes as a surprise as it is the one thing that you can check many months in advance in preparation. Indeed in our case it is check, check and check again! The relief when the Commissaires both indicated that they were happy was tangible, not only had Percy passed, I had 19mm clearance at the front (mostly to prevent any discrepancy between our measuring and their jig).<br />
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Now the focus was on race day...<br />
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-51074668401064721632017-08-14T04:02:00.000-11:002017-08-14T04:02:33.673-11:00Breaking records...<h3>
... and puncturing tubs at Castle Combe</h3>
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Between April and August the contest for the best race series has to go to the DB Max/Kinetic one TT series at Castle Combe Circuit in Wiltshire. It has everything you look for in an event - excellent chip timing, friendly organisers which in turn creates a great atmosphere, a beautiful racing surface and this year some largely brilliant weather! Given this was my second year riding the series it was also nice to see the friends I'd made last year, as the series is generally the furthest south I travel to race on a regular basis, it's mostly the only time I see this group of racing friends. </div>
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The 5 race series starts in April and this was to be my first outing of the year. There is always plenty of nerves associated with that first race - how has the winter training really gone, have I forgotten how to pace myself, how much will it hurt...? You get the picture! All of those emotions seem a long time ago now, although as the tempo increases towards the business end of the season the pacing question comes to the forefront once more - to what extent and how early can I actually put the hammer down and hold it?!</div>
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Round 1 in April unfortunately became a DNS as this was the start of my Di2 woes. I arrived at the circuit to find that my battery had discharged itself. This threw me into all kinds of disarray given it was totally unexpected (and I like to plan to the nth degree). I went to ride my usual recce laps in the one gear that I had (mid cassette, big ring) which was ok for riding relatively easy but I knew I would be spinning out for much of the downhill/tailwind and grinding on the other sections. The warm up wasn't going to be easy either as I could hardly keep jumping on and off the turbo to alter the resistance accordingly! Thus, regrettably I decided to withdraw and drive home. This turned out to be a fine weather night and my course record (CR) was broken - just to add insult to injury.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKJrrIZ1ddVbi64POv7tuLSKlJfnoZqPL2KYSvLPYNf4VPvzJy1ibaUzOgE8pliNjY0BXkDoCuISqysI3tSjehfa-5IWDlHnmWUtdhLrBXDpEob7iINRLiImWcYq6R8emGQjHBT3emvt0/s1600/Lexie+at+CC.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKJrrIZ1ddVbi64POv7tuLSKlJfnoZqPL2KYSvLPYNf4VPvzJy1ibaUzOgE8pliNjY0BXkDoCuISqysI3tSjehfa-5IWDlHnmWUtdhLrBXDpEob7iINRLiImWcYq6R8emGQjHBT3emvt0/s320/Lexie+at+CC.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nice little set up by the track</td></tr>
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<div>
Round 2 fell a few days after Round 2 of the Midlands Women's series (A10/19), where despite trying to shake off the cold that I'd caught in Ayr I'd had what is still my best '10' of the season. Sometimes a couple of races in close succession work well for me and other times they don't! Thankfully this was one of the former occasions and in producing my best 10 minutes of power, I took the win and reclaimed my course record, shaving a substantial 17 seconds off it. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9BoNwamDkJG6aQP4noB-5a_nsBTHCv4frWlDFHoEYZsAuvLzs7mAwl5_YLmyDKCWm4XXMLpefIlgjnaTijrWdQBhn9zL-p877ieGOxa_wjWIrZ-y6FmdGNJy-nese03ixZ6pq-4i3R5E/s1600/CC3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9BoNwamDkJG6aQP4noB-5a_nsBTHCv4frWlDFHoEYZsAuvLzs7mAwl5_YLmyDKCWm4XXMLpefIlgjnaTijrWdQBhn9zL-p877ieGOxa_wjWIrZ-y6FmdGNJy-nese03ixZ6pq-4i3R5E/s320/CC3.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Powering towards the chicane</td></tr>
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<div>
Round 3 fell in mid June and followed a few days after my win at the Charlie Grieg Memorial 10TT. It was a beautifully sunny evening and the wind was set to drop so I was hopeful that I might be able to make a further dent in my CR. June is generally a busy month of racing with the Janet Kelly Memorial, ToC, and Charlie Grieg Memorial all within the same three week period. With my focus purely on putting out even power laps it was mission accomplished as I dipped under 23 minutes for the first time on this circuit to take the CR down to 22:53. This was accompanied by a new peak heart rate as well as a 20 minute power pb! I have to admit that I was really pleased with this ride amidst so much racing, where inevitably training suffers.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMmhY1qFJZsike0barPDs7SgIiDobl8liSTgYqm9LSohIL0xOdKqaUaYvx0KiF5ebw3fE_XP95HOzMPuvPpkQ0TkXZ4H781BjrAFLZ6nVNYqbuQEZTKexzBQ564DwSw0IolUkldoRcW8o/s1600/CC+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMmhY1qFJZsike0barPDs7SgIiDobl8liSTgYqm9LSohIL0xOdKqaUaYvx0KiF5ebw3fE_XP95HOzMPuvPpkQ0TkXZ4H781BjrAFLZ6nVNYqbuQEZTKexzBQ564DwSw0IolUkldoRcW8o/s320/CC+4.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fish aren't the only things that come battered - my legs were here!</td></tr>
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Round 4 in July came off the back of a three week training block (I was due to race on V718 in Yorkshire the week before but it was cancelled due to roadworks). My mission was a hat trick of CR's as I had designs on a mid 22 by the end of the series. Unfortunately the weather conditions weren't quite as favourable as they had been but more unfortunately there was quite a lot of debris on the track and I managed to puncture the tub on my disc on lap 3. By lap 5 it was pancake flat! I just slipped back over the 23 minute mark, had I not punctured I think it would have been close for another CR! However, I still banked a 10 minute power pb and the win so it was a good workout. Not forgetting the enjoyment factor - there is something about riding as fast as you can around that circuit, it flows really well, even when there is a huge head/cross wind hitting you as you leave the first chicane.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy0HNZBWlQP3h_Nf12rt7AFAzGwkig50UFLN7VcB21WKjIZQ206wroVZK7QO7J8FuJjN1agmSJEzB6JBPYV7Xqrn4VlC5tpscjndAhJVgnkeZno38gljzXo2omolM_ry1_beKSBguOVGs/s1600/Paul+at+CC.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1066" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy0HNZBWlQP3h_Nf12rt7AFAzGwkig50UFLN7VcB21WKjIZQ206wroVZK7QO7J8FuJjN1agmSJEzB6JBPYV7Xqrn4VlC5tpscjndAhJVgnkeZno38gljzXo2omolM_ry1_beKSBguOVGs/s320/Paul+at+CC.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Paul came as well, finishing 1st road bike</td></tr>
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August seems to have come around far too quickly and marks Round 5, the last of the 2017 series. This is really quite a depressing thought as to me the end of the Castle Combe races is synonymous with the end of Summer! This event also doubled up as the South West Team Championships, which was more for fun than a serious event on the calendar as composite teams were eligible. A few of us 'regulars' entered as a team with Caitlin, Jon, Ben and myself teaming up as 'Rule #5' (see the <a href="http://www.velominati.com/">Velominati Rules</a>). Ben had an absolutely storming ride to take the individual men's win in 19:51, Caitlin won the junior women's category and I broke my CR once again - only for Rachael Elliot (Drag2Zero) to come along and lower it further for the win! Jon, however had a terrible attack of cramp and had to pull up. Sometimes bike racing just doesn't go to plan!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7jVY3-HyiAyDil0k8_9OOF_748mZFdduokbK-eAltPY64brFWArn4xtHWVVr6o7GJdLKDNN_0CF2G48uU57r7BbDgpjMfJoPejz79mNR5nWLlIXFndBCRIZiKJan56et-tzVVNc2INDc/s1600/Jon+%2526+I.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7jVY3-HyiAyDil0k8_9OOF_748mZFdduokbK-eAltPY64brFWArn4xtHWVVr6o7GJdLKDNN_0CF2G48uU57r7BbDgpjMfJoPejz79mNR5nWLlIXFndBCRIZiKJan56et-tzVVNc2INDc/s320/Jon+%2526+I.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jon looking happier after R4 where he'd won V40</td></tr>
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Despite having to withdraw from Round 1, three wins from rounds 2 - 4 and a strong 2nd place in the final round meant that I had secured the win for the women in the 2017 series and had come so close to being undefeated for a second year running. Rachael has certainly set a target for the CR in 2018!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS1boif8UmPdD6LMgQi7crxrTxaTENR0_vpCHsB8lwyf4Tcah5o_9AlQwKywPqoLYZYzGnGh5wEJRAynoGdDlPxB5SrbIkM6FRFepQs1gt2rvRk_uiz1uDVoWkvKZ3hlIBZ5bzH54qJa8/s1600/IMG-1481.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS1boif8UmPdD6LMgQi7crxrTxaTENR0_vpCHsB8lwyf4Tcah5o_9AlQwKywPqoLYZYzGnGh5wEJRAynoGdDlPxB5SrbIkM6FRFepQs1gt2rvRk_uiz1uDVoWkvKZ3hlIBZ5bzH54qJa8/s320/IMG-1481.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Focused on the job in hand</td></tr>
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Thanks to <a href="http://dbmax.co.uk/">DB Max</a>, and <a href="http://richlewtonphotography.co.uk/">Rich Lewton Photography</a> for an excellent series and brilliant action shots. </div>
The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-86422644525743056562017-08-11T01:56:00.001-11:002017-08-11T01:56:53.972-11:00TLI Cycling National Championships... grit & determination<h3>
The Chronicles of a Di2 battery cont'd</h3>
The trials and tribulations of the randomly discharging Di2 battery had all but been forgotten. I have a spare battery and <em>the </em>battery is now religiously charged the night before a race, not stored on 'Percy' any more and generally treated with much caution and suspicion! This seems to have worked well given there hasn't been any further problems to date... Cue the fact that they might be about to rear their ugly head again at some point soon. <br />
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Anyway, the TLI Cycling National TT Championships - a date that has been on my racing calendar since their announcement earlier on in the year and one of my A races. They have a tendency to clash with the RTTC National 25 Championships, which I rode in preference last year. On reflection I did this because I felt that I should! Cycling Time Trials is the TT governing body and their 10, 25 & 50 Nationals are classed as the blue ribbon events - if you want to get noticed you need to be on the podium there! Thus I conformed to the norm and duly rode the National 25 last year (see blog post). I didn't have any team obligations to do this and even though I had a good ride (on a baking hot day with traffic and roundabouts aplenty), I later regretted not doing what I perhaps really wanted to do. Does that make sense?!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsKEInqMVLVTum5ILzUftFhCiFLBkLxSL_TBnXCOTL3I_TSbIhVggNmlplNXMKAhwXUKfSM8LXc4-_WA6LRbZQTfjGC4S4eNOy7wictuBBzAhBmJlGezef6C0x3U-Noku1J94Z2vGrLgA/s1600/Donkeys.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsKEInqMVLVTum5ILzUftFhCiFLBkLxSL_TBnXCOTL3I_TSbIhVggNmlplNXMKAhwXUKfSM8LXc4-_WA6LRbZQTfjGC4S4eNOy7wictuBBzAhBmJlGezef6C0x3U-Noku1J94Z2vGrLgA/s320/Donkeys.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The locals!</td></tr>
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Thus this year there was no question, a trip to the New Forest was on the cards and I really wanted the opportunity to try and win the National stripes. The start times were early on Sunday morning, so an overnight stay was in order to save getting up at 04:00 and hoping that traffic was clear on the route. We found a lovely B&B right by Race HQ which couldn't have been better. Arriving nice and early on Saturday morning, I was able to have a pre-race spin around the course, identify any hazards, familiarise myself with the best line and gauge my gears (the irony of this will become apparent)! Having satisfied myself with this we had a quiet afternoon, firstly at The Lavender Farm just down the road - the gardens were spectacular, then having a little mooch around Lyndhurst.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj57alhEEQjYxxyaVPTwg0TWTi5mhoV8wjIVa4XN2x8wZinvrDH9Hd6ciXOr0NKLMEkL2BgtKvdfVF7mLmP52AJta0-rZKNJkitJ1oUf1UGgH3PCXv1Icph1CFpwRTW-ZXbM-rk1DbRTIY/s1600/lavender+farm.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj57alhEEQjYxxyaVPTwg0TWTi5mhoV8wjIVa4XN2x8wZinvrDH9Hd6ciXOr0NKLMEkL2BgtKvdfVF7mLmP52AJta0-rZKNJkitJ1oUf1UGgH3PCXv1Icph1CFpwRTW-ZXbM-rk1DbRTIY/s320/lavender+farm.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beautiful location for quiet contemplation</td></tr>
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After a great night's sleep (which is always a bonus somewhere strange) and a lovely breakfast, it was time to warm up. Vanessa has kindly allowed us to set the turbo up in the garden, so it was lovely and peaceful, away from the hubbub. I like to just get my head down and follow my structured routine without the distraction of everyone else around me, so this was perfect! My legs have been notoriously sore this year and on many occasions haven't felt great in the warm-up at all. I was hesitating to think that they actually felt good, wow, could we actually have nailed the preparation for an A race perfectly...? I didn't dare dwell on this, I was just pleased that they weren't a distraction. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq2JJSV08-pMyQTDvsoRPtUoc65sMrtv0ZXG4WJ6QUIJNZz0wulCMT0_86o4xXpeOOCOD70Mx7vh9zHcOOgIHbzy69ujKTdepzK1TZ41Nv0HlJ5zyFMh_cfBdGirqxpORzWTifYOuhX90/s1600/warm+up.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq2JJSV08-pMyQTDvsoRPtUoc65sMrtv0ZXG4WJ6QUIJNZz0wulCMT0_86o4xXpeOOCOD70Mx7vh9zHcOOgIHbzy69ujKTdepzK1TZ41Nv0HlJ5zyFMh_cfBdGirqxpORzWTifYOuhX90/s320/warm+up.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Great warm up setting</td></tr>
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I headed off to the start, armed and ready for what I knew was going to be a tough course. The cattle grid shortly after the start was the first obstacle to tick off on my invisible list and then appeared to go as smoothly as it could, or so I thought. I quickly got down to business as I knew that the first little technical section could easily be where the race was won or lost. It rode much better on Percy, at speed than I thought it would and I was through before I'd had time to think about it. Onto the grippy section where it was gently climbing, rolling, climbing a bit more steeply before a nice sweeping downhill around a left hand bend. I carried lots more speed down here than I had envisaged so quickly had to readjust my weight to ensure I stayed on the inside of the white lines! So far so good until click, click, CLICK... No, nothing! Quick, try the other shifter... click, click, more frantic pressing... NOTHING! <br />
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My first thought was that the battery must have discharged. Unlikely but not impossible given its history. Clearly there wasn't anything I could do about this so it was head down and pedal hard time! Unfortunately I was in the big ride in my 11 sprocket, my biggest gear, so no easy pedalling here. I tried to harness my frustration and disappointment into pedalling hard whilst intermittently pressing the buttons in the hope that my gears would start working again just as quickly as they had stopped! Encircling the roundabout to head back towards the start the realisation that the descent I had just tried to capitalise on needed to be climbed, this wasn't going to be easy. I decided to get off before the road went up to see if I had a loose connection - any time lost doing this would be gained three fold if I could make my gears work! To my surprise the battery had completely disappeared and the mount was loose on the frame. Clearly I was in for a tough final 7 miles of the course and the sooner I got this underway the sooner it would be over. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Pm2hNDlLxuAwZevuw5CofvPLUkGbVtGCbSpkZ6PHXkaHASQLJ8ztdxLRAm9Smbg_4BEgIVYbc8LovxSl_BYwk8Bw_K0hSVCWYBf7-DY5LyQ5piM6TYm5DDHfVkl3K6T5ewXT_gITC0Q/s1600/Big+things+often+have+small+beginnings.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Pm2hNDlLxuAwZevuw5CofvPLUkGbVtGCbSpkZ6PHXkaHASQLJ8ztdxLRAm9Smbg_4BEgIVYbc8LovxSl_BYwk8Bw_K0hSVCWYBf7-DY5LyQ5piM6TYm5DDHfVkl3K6T5ewXT_gITC0Q/s320/Big+things+often+have+small+beginnings.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of the many quotes at The Lavender Farm that resonated</td></tr>
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It was like a race of attrition in terms of cadence, 50, 40, 30... somehow I just had to keep the pedals turning. I was on the base bars, out of the saddle doing my best to keep moving. I caught the rider in front but knew as soon as the road went up again he'd come past. I had half an eye on my power meter knowing that with the shear effort to turn the pedals I was emptying my legs and not so much my lungs. I passed the start and knew that I had to give the following downhill section everything I had before the left hand turn and return section into a block headwind. Again my cadence was down in the 50's and after the second left hand turn 40's. I was battling into a headwind on uneven tarmac, wrestling with the base bars to try and keep any respectable motion going. As if this wasn't taxing enough the short, steep hill just before the finish was looming, not just literally but also like a big black cloud in my head as I realised I wouldn't make it up in the only gear I had. The road kicked up half a mile before the hill and I knew I was slowing already. The only thing for it was to keep the pedals turning for as long as I possibly could and then get off and run... Yes, seriously, it was this or give up right there on the side of the road! I don't quit so running it was. I think the spectators must have thought I was mad, after all with a full range of gears it would have been no trouble at all! No time to dwell on their opinions though, I had a race to salvage! <br />
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Getting back on as fast as I could and desperately trying to get moving again I dug for one final effort, 500m to the finish line. Almost as soon as I had crossed it the adrenaline disappeared and the realisation that of all the days for this to happen it would be my A race. The day I had worked so hard for, tapered for, even felt ready for and it had all gone, just like that in what I can only assume was the vibration of the cattle grids. The disappointment was palpable, I'd let myself down, Paul down and most of all I'd wasted all that form that I'd worked so hard to build. However, I had finished and in so doing had given it my absolute best, I'd dug deep and deeper again. <br />
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I could therefore not contain my surprise to see that I had actually, somehow, done enough to still secure the Ladies Championship. Wow, nightmare to fairy tale in 5 minutes. <br />
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<tr><td class="tr-caption" style="text-align: center;">Fairy tale ending</td></tr>
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Thank you Glenn and your merry band of helpers for organising a great event, you even managed to secure the sunshine in between a couple of very showery days! <br />
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-44062458476300851872017-08-06T21:28:00.000-11:002017-08-06T21:28:07.374-11:00National Emergency Services Championships<h3>
The battle between the blue lights for the TT stripes!</h3>
Every year there is a National Championships for those working within the Emergency Services (either current career or retired) over 10 and 25 miles as well as a road race. Both are pretty hotly contested as it is often the same faces you see battling it out for Police, Fire or Ambulance as it is at the RTTC Championships in their club colours.<br />
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This year it was a long trip north to Ponteland after the relatively locally hosted Championships by Leicestershire FRS in 2016. Given the event fell amongst a busy period of racing I opted just to ride the 10TT as I had been racing down at Castle Combe on the Wednesday evening, just three days earlier (the 10TT is held on the Saturday afternoon and the 25TT on Sunday morning). Yes, it was a long way to go to ride 10 miles but it was important to me to represent the Fire Service as often we are under represented compared to our Police colleagues. I'm also keeping my eye on my main season goals this year, which are the TLI Cycling National TT and the World Amateur TT - both in August. Thus I stuck with the plan despite later thinking that I should have stayed and ridden the 25 on Sunday - whilst hindsight is a wonderful thing I know that it would have come back to bite me having already learned the lesson that too many races in a short period of time doesn't work well for me!<br />
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Ponteland appeared to be a really pretty little town with a couple of nice looking pubs, plenty of flowers and a decent sized leisure centre (with a lovely cricket field) which was our race HQ. The course was certainly rolling; one of those where it was difficult to find a rhythm and the surface wasn't the best but I've certainly ridden far worse this year! There were very few females in the field, which was a shame, so we were dotted throughout the men's field - this always makes attempting to catch your minute man interesting, if nigh on impossible! Having said that I had a junior in front of me, as the event also doubled up as a GS Metro Open 10, and I did manage the catch and the overtake by mile 3. However, I was also caught by my minute man by mile 4! <br />
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<tr><td class="tr-caption" style="text-align: center;">Not feeling particularly aero!</td></tr>
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As seems to be a common occurrence since I started racing, my main competition was Liz Powell who rides for Mike Vaughn Cycles but on this occasion was riding for the Police. Liz has been National Emergency Services Champion for the past two years and was clear favourite to successfully defend this title for a third year running. Despite giving it everything I'd got the best I had on the day was good enough for silver, some 20 seconds adrift of Liz. However, I was some 2 minutes clear of Lisa representing Essex Police in bronze medal position. <br />
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<tr><td class="tr-caption" style="text-align: center;">Lovely glass trophy - Runner up 10TT</td></tr>
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I do think that I am a rider that benefits from course familiarity. Riding a course in preparation for a race isn't always possible but you do get a better fell for it than just by driving around it. I would certainly take a different approach to this particular course if presented with the opportunity of racing on it again. Having said that weather conditions and traffic often alter your approach and race plan at the last minute so much to my disappoint it's not always possible to plan to the nth degree! <br />
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Our trip north also presented the opportunity to finally meet Harry Walker aka the man behind my wheels 'Mr. Revolver'! Harry lives locally and kindly came along to support. There will be more about Harry coming up in a future post so stay tuned...<br />
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<tr><td class="tr-caption" style="text-align: center;">Harry of Revolver Wheels</td></tr>
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-81824024614605514632017-08-04T00:39:00.005-11:002021-03-23T03:16:00.684-11:00A flexible approach to training...<h4>
...Rucksack intervals at dawn!</h4>
Balancing full-time work with serious training is a little like a constant lesson in juggling different balls - each one is important in its own way, some you can take risks with whilst others are more fragile and need to be treated with greater respect. For the majority of us the competing priority of work will always win; ultimately that's what pays the bills! I've historically been a 'lazy exerciser' a term I came across earlier this year describing those of us who will think nothing of going out for a four hour training ride but won't ride 15 minutes to work. Does that ring any bells with anyone?! Moving further away from work has opened up, in my mind, the option of riding to work and it feeling worthwhile. The most straightforward route is approximately 48km and a variety of extended routes can make it anything up to 65km each way, so worth the effort! Being a morning person and appreciating the quiet roads and wildlife that is often still abundant at dawn its a great way to start the day, even if that isn't my initial reaction at the annoying sound that turns out to be the 04:45 alarm! Yes, I can confirm that there are two 4 o'clocks in one day!!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqYrwE73YxNcCuGZ0ey6C3WYqBAJlz_70AWOukX6j-0OfSxAyJSmxjTOzITUSiMfB-0WHNGIDObdAfoV94n_DAzDcYoA7W_jNLqQ2qFdsWZaQD4CAPv-5kf1daofIz5KRLRmVPn__mNfU/s1600/Sunrise.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqYrwE73YxNcCuGZ0ey6C3WYqBAJlz_70AWOukX6j-0OfSxAyJSmxjTOzITUSiMfB-0WHNGIDObdAfoV94n_DAzDcYoA7W_jNLqQ2qFdsWZaQD4CAPv-5kf1daofIz5KRLRmVPn__mNfU/s400/Sunrise.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunrise - just one of the benefits of getting up so early!</td></tr>
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I started out by including an easy fasted ride to work once a week just to spin the legs and wake up the metabolism; encouraging fat burning efficiency has to be a good thing, right? It's a good thing until you realise that whilst you might be accustomed to a fasted 60 minutes, going a little further is a bit of a shock to the system! Thankfully we have a very accommodating chef at work and I have been rescued with a prompt bowl of porridge on several occasions. In fact I think Steve is an emergency service within an emergency service! <br />
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On the mornings where I had a structured, quality session to do I had been getting up equally early, having something light to eat, to fuel the session, and then running around like a mad hatter trying not to be late for work. It eventually dawned on me that given I much prefer to do these structured sessions on the road than the turbo that perhaps I could trial using my commute in a more constructive way. Having taken some extra work clothes and supplies in ahead of my experiment, I was left with a smaller rucksack - quality power sessions are hard enough without any assistance from unwieldy luggage! It was great! I was travelling faster so arrived at work quicker and with the satisfaction that I've done my hard session for the day and with the bonus of not having been caught in any traffic. Unfortunately I am not office based everyday and frequently need my car but I can clearly see the financial benefits of being able to actively commute even some of a journey on a regular basis would soon add up. Equally arriving at my desk as awake and ready to attack the day as humanly possible is also a bonus.<br />
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<tr><td class="tr-caption" style="text-align: center;">The way home has sometimes been an excuse for a sneaky refuel at The Artisan!</td></tr>
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The benefits are equal at the end of the day as well, it's been a really nice way to unwind and leave any stresses of the day behind. On a few occasions I've not been convinced about my ability to actually make it home without pedaling squares but I think that's been mostly in my head - a hard session and a sedentary day are a great recipe for DOMS! I have often stopped off at 'The Artisan' in Eccleshall which has been a great excuse to refuel for a longer ride home and an opportunity to catch up with owners and friends David & Wendy briefly. Being social is often one of the balls that gets overlooked (friends and family often have to work around my racing schedule) so the importance of doing this when the opportunity arises is appreciated.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkG2V_6SV4WoTVmN4h0mL_U6xTrKX2xT_72vxn4MgBdsuEWr1X8izbeqS9KnOsmQPh6HX4NaJgMnvA5Da88rxL7I40iQIsVWNtFoYj6LCViDpEOj4o2BqhUbUPfJTnpyyYayPt8NbJD6Q/s1600/flowers.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkG2V_6SV4WoTVmN4h0mL_U6xTrKX2xT_72vxn4MgBdsuEWr1X8izbeqS9KnOsmQPh6HX4NaJgMnvA5Da88rxL7I40iQIsVWNtFoYj6LCViDpEOj4o2BqhUbUPfJTnpyyYayPt8NbJD6Q/s400/flowers.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Balancing structure with free-rides opens your eyes to the surrounding countryside</td></tr>
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I'm sure I'm not alone in finding it difficult to keep the respective priorities in balance. One of the things I hear most frequently at work is 'I don't have time (for exercise)'. A statement which is all too often proffered as an excuse for a regime being more miss than hit. I find turning this around and replying 'so exercise isn't important to you...' a useful catalyst for focusing the mind on what actually is important. Although I might be extremely disciplined in terms of fitting structured training into not just my day but my week, this is often at the expense of other vital ingredients, namely sleep. It goes without saying that in order to sustain such an early start to the day it needs to be accompanied by an equally early night. Waking up earlier and earlier without replenishing those hours is something I'm still working on - ideas on the back of a post card would be gratefully received! Equally it's not easy to strike a balance with all the other demands on leisure time - a rest day is a day off the bike but it is still likely to include mowing the lawn, working on the house, digging the garden etc. Our garden is a work in progress and attempting to create some structure to what will eventually become flower beds is great for mental relaxation but my hamstrings are not so enthused! <br />
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-59835013353762975802017-08-01T01:35:00.003-11:002021-03-23T03:20:22.774-11:00The Ovo Energy Women's Tour is in town!When you're based in the cycling mecca that is Staffordshire and near Stoke on Trent in particular it is easy to get complacent where pro cycling is concerned. We definitely seem to host our fair share of both high profile and high octane racing; having hosted a round of the Tour Series for a number of years and have had either or both The Women's Tour and The Tour of Britain pass through every year in the four years I've been here.<br />
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This year saw Stage 2 start and finish in Stoke, which was a real bonus. To add to this already exciting stage I was fortunate to be spending it in the car with Bo Handberg Madsen, DS of the Danish Team VeloCONCEPT Women and Brian Hogild, Mechanic. I love being able to get in the thick of the action, living and breathing the race moves with the team! That may sound a daft thing to say given the convoy is often some way back from the race but with the benefit of race radio, constant updates and communication between the riders and the DS it is actually pretty exciting. Stage 2 was perhaps set to be even more interesting following the unbelievable victory from a 50km solo attack by Polish rider Kasia Niewiadoma of WM3 Pro Cycling, who by all accounts had even surprised herself! Not only did she win the stage but also took the accolade of having created the first breakaway to stay away in the history of The Women's Tour. Unsurprisingly she had created a lot of media attention, although having had a string of excellent results throughout the Spring (plenty of strong 2nd and 3rd places), she was clearly coming into The Tour in very good form. With a teammate of the calibre of Marianne Vos no doubt she had been well prepared on what to expect.<br />
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<tr><td class="tr-caption" style="text-align: center;">Kasia Niewiadoma giving her account on her solo victory</td></tr>
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The VeloCONCEPT women were somewhat depleted following crashes the day before, which had put out Doris Schweizer and Camilla Mollebro Pedersen with concussion, leaving Shani Bloch-Davidov, Christina Siggaard (who was 6th on GC) and Sara Penton to fight for team honours. Clearly she'd rather have been racing but it was lovely to chat to Doris about life on the team, her year to date, achievements and aspirations. Thanks for taking the time to answer my daft questions Doris! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNLmR15hWFe7p4sPdxwsTg5xjBhiTecj0U1sKH_IHOVhY224RiXniX8QHGDJGEH2SoFtgQwZZ5XkaKhMCCquI6r0zrfoKpn-AP_BG0PajpHtwxVhKCb8xsU-hDbozRbe7MIUuv5mTsqXQ/s1600/B90FAF31-E746-46BD-91C6-AA47DFC00F54.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNLmR15hWFe7p4sPdxwsTg5xjBhiTecj0U1sKH_IHOVhY224RiXniX8QHGDJGEH2SoFtgQwZZ5XkaKhMCCquI6r0zrfoKpn-AP_BG0PajpHtwxVhKCb8xsU-hDbozRbe7MIUuv5mTsqXQ/s320/B90FAF31-E746-46BD-91C6-AA47DFC00F54.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The VeloCONCEPT mobile, race car 1</td></tr>
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In comparison to the previous day Stage 2 was a pretty calm race. I deserted Herman who was in the second car going to the feed station about one third of the way in to the stage and was swept up by Bo in the race car. Bo quickly filled me in on what had been happening; a few attacks but nothing major! As with all good DS's Bo was excellent at communicating with the team over the radio - encouraging, motivating, passing on information, telling them when to push on and when to ease up and let others do the work. It really is a lesson in multi-tasking; not only do you need the skills of a rally driver, the co-ordination of a co-driver but also the capacity to provide insightful information on the radio as well as awareness of the riders and other race vehicles around you! I was exhausted just listening.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkWgk_Z71oPj8EVNoXwfoOaJFiCcTU1yLKGPe3ceY6-kw6YNWQ6OuFeVvcMqMi9RhSC8lK4SXVq9XvDtUdMOenoGLbCpSodBnuuEGNIYHL7uuqlHPWOv5090oHxXrD25tXRNu6kNZqiEM/s1600/3FD3E1FD-63C2-4A1E-B566-3706C10CAA36.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkWgk_Z71oPj8EVNoXwfoOaJFiCcTU1yLKGPe3ceY6-kw6YNWQ6OuFeVvcMqMi9RhSC8lK4SXVq9XvDtUdMOenoGLbCpSodBnuuEGNIYHL7uuqlHPWOv5090oHxXrD25tXRNu6kNZqiEM/s320/3FD3E1FD-63C2-4A1E-B566-3706C10CAA36.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bo multi-tasking - to the peloton for drinks</td></tr>
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Stage 2 included some pretty grippy climbs, heading from Rocester to Cheadle, out to Ipstones (QoM 1) and up Gunn Hill (QoM 2) the climbing was relentless. The latter climbs served to really split the peloton apart with riders really struggling and many falling back into the race convoy. By Gunn Hill there were three groups on the road, we had riders in the second and third groups but with the first group having a sizeable lead at this stage in the day the instructions were not to drive the pace but to sit in and ride a high cadence to prepare for the following day. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Y7UYGkGp29PN8GUDy0MIfKK1K2h0hdgcAu3iGxooGyAmAPNVJeEraweh0lGG3d5sv42FIqR7cpV2FeLrqH7hN6zZ2CXddcm5OImb6jJJ2ND81ZMX5MBTX3PH-AQIaPd8tq4i2_WiSJE/s1600/ED60C12E-7608-4DFC-8BF2-35BD77550BC3.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Y7UYGkGp29PN8GUDy0MIfKK1K2h0hdgcAu3iGxooGyAmAPNVJeEraweh0lGG3d5sv42FIqR7cpV2FeLrqH7hN6zZ2CXddcm5OImb6jJJ2ND81ZMX5MBTX3PH-AQIaPd8tq4i2_WiSJE/s320/ED60C12E-7608-4DFC-8BF2-35BD77550BC3.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Regular training roads for us</td></tr>
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Stage 3 had some fairly significant climbs as well so the importance of conserving energy going into the middle day was at the forefront of the recovery strategy. The stage was won by Amy Pieters with Hannah Barnes in 2nd. Top placing for TVW was Sara in 39th; a great ride by all accounts considering the climbing. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmP7T1rtOMkncZuGlLNA9FfCxCiW2MaJvr0J5UFlmdXCRGbDVnqmnL6C6hc87rbrWgxXNqGxHZQ3ck25eDsswncH0aCdYP58fo2Yn06tMDvSh-3IbmOCt0VkxgFkUxxHIh6VqUtebe6yw/s1600/3013B812-923D-443F-93CA-5F489BA9D407+%25281%2529.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmP7T1rtOMkncZuGlLNA9FfCxCiW2MaJvr0J5UFlmdXCRGbDVnqmnL6C6hc87rbrWgxXNqGxHZQ3ck25eDsswncH0aCdYP58fo2Yn06tMDvSh-3IbmOCt0VkxgFkUxxHIh6VqUtebe6yw/s320/3013B812-923D-443F-93CA-5F489BA9D407+%25281%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our riders were in groups 2 & 3 on the road, so we were hanging back</td></tr>
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Another year and another Women's Tour stage come and gone. Many thanks to Bo and all the team at VeloCONCEPT women for making me feel so welcome and giving me an insight into their racing lives; it was much appreciated.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLmd2Tq-Uh1KZn81KnE7LYjvxmRKoan0dByhNygMIBfs8ElECpw2JAgzYS0FzQRsJhqjy2qHLemqfziRpIIaWCV2ggKJUhl8rRzyi54LYsXJ_Ot-MBONY9sX0DueHrMLy2UCYxCASUdA4/s1600/4BE21808-A670-41EF-9BA9-978DA76D770D.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLmd2Tq-Uh1KZn81KnE7LYjvxmRKoan0dByhNygMIBfs8ElECpw2JAgzYS0FzQRsJhqjy2qHLemqfziRpIIaWCV2ggKJUhl8rRzyi54LYsXJ_Ot-MBONY9sX0DueHrMLy2UCYxCASUdA4/s320/4BE21808-A670-41EF-9BA9-978DA76D770D.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sara & Christina (R) - new shoes definitely got christened!</td></tr>
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-74077721229539701882017-06-20T20:01:00.000-11:002017-08-04T00:48:06.076-11:00The Tour of Cambridgeshire 2017...<h3>
... the biggest Time Trial in the world.</h3>
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Given the shear size, grandeur and level of professional organisation it is easy to forget that the Tour of Cambridgeshire (ToC) is only in it's third year. Having ridden all three events and seen how Tom Caldwell and his team have grown the event from nothing to what is undoubtedly one of the most popular events on the amateur cycling calendar makes it all the more exciting to be a part of. The inaugural 2015 event was single handedly responsible for sending the biggest team ever to a UCI World Amateur Championships; where Team GB practically took over Denmark! It is therefore no surprise that ToC attracts some of the best Time Triallists in the country, all vying for a coveted place on the team to, this year, go to Albi in August. It is, however, an inclusive qualifying event and there were plenty of people that you don't see setting the TT scene alight for the rest of the season coming along to compete. There is no doubt though that the competition at the sharp end is fierce and those coveted places don't come easily; a reminder that it isn't an automatic right to be able to represent your country at the World Championships. It should come as no surprise that historically the riders doing well at ToC have gone on to do well on the World (Amateur) stage, but like anything in sport it can be beautifully unpredictable!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUYHb7wpc7kX8ETW4eK3pKXbP8Vjhrx1pSkfGfzGpnzNWd902UDk8WQD6WvHrnxGW7SK11iLGweIjPRVCv9LLW78dE8OZAlBgzGrK3fTkIR-qo0CeY4G14hlDoMoH5eSjGGoQdQoGWdBE/s1600/IMG_1211.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUYHb7wpc7kX8ETW4eK3pKXbP8Vjhrx1pSkfGfzGpnzNWd902UDk8WQD6WvHrnxGW7SK11iLGweIjPRVCv9LLW78dE8OZAlBgzGrK3fTkIR-qo0CeY4G14hlDoMoH5eSjGGoQdQoGWdBE/s320/IMG_1211.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Impressive start ramp & effects, Peterborough Arena</td></tr>
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<div>
The opportunity to compete on closed roads in the UK are minimal and this, as well as the impressive warm up and start area has to be the USP for ToC. Having been to two World Championships I can honestly say that the organisation and whole rider experience at ToC is far superior! This year was no different - plenty of turbos to warm up on and helpful mechanics from Rutland Cycles on hand to ensure your bike gets safely mounted onto them. It's these little things that help to take some of the anxiety away with one less thing to have to think about. </div>
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The start sheet had plenty of familiar names on it and across the age groups it was almost possible to pick the top 5 contenders - with the exception of last minute mechanicals and recent form not making an appearance when it mattered. It was nice to see a strong contingent from the Midlands Women's Series competing. </div>
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It was a fairly warm day with the customary headwind on the way out, the beauty of this is thankfully that it generally means there will be a tailwind back towards the Arena. I had decided upon a slightly different race plan this year, which involved using more gears!! I'm not entirely sure that my plan was in fact the right one on the day but I stuck with it all the same. The one major climb that features on both the TT and Road Race course didn't feel as steep as it did last year so this was a mental hurdle out of the way. I was also gaining significantly on the rider who started two places ahead of me and comfortably overtook her half way up - this was an extra boost for the legs!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSefvVRtgpJSpM04RVdcMOH3N65Ql5mAVoV8812BrEeTaMC2pQL0o0MkZaM_ne6rN-rjx2_l4eIal2ubSFz_W7L1piD-LvyXQ7IwkdG2-nPWD62vjstXnqnwH_1TuH0O2B9lImk8qZQnI/s1600/sportograf-98972724.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSefvVRtgpJSpM04RVdcMOH3N65Ql5mAVoV8812BrEeTaMC2pQL0o0MkZaM_ne6rN-rjx2_l4eIal2ubSFz_W7L1piD-LvyXQ7IwkdG2-nPWD62vjstXnqnwH_1TuH0O2B9lImk8qZQnI/s400/sportograf-98972724.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seated climbing this year</td></tr>
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<div>
I had a good descent, stayed nice and aero and capitalised on any free speed that I could muster as it's actually the drag that follows that I find more leg sapping than the major climb! It's the section of the course that follows this that I really enjoy; the opportunity to capitalise on closed roads and take the shortest lines! </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0lmPW9llnJE0CEKMLLBFXtTfnUqoMkq1TKjp-6LncZAUVf63VuD4nU7_a-e5kw9UPlL-PsbObKzA6yOVtA8BslTgRXQanTU9d_zS1z3XZqN_mQPnRRSVknERHzUYXpDCAe1Ftm-NT8E/s1600/sportograf-98991557.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0lmPW9llnJE0CEKMLLBFXtTfnUqoMkq1TKjp-6LncZAUVf63VuD4nU7_a-e5kw9UPlL-PsbObKzA6yOVtA8BslTgRXQanTU9d_zS1z3XZqN_mQPnRRSVknERHzUYXpDCAe1Ftm-NT8E/s400/sportograf-98991557.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Making the most of the closed roads</td></tr>
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<div>
I really struggled with the last drag that follows the above fast flowing section. I couldn't find a rhythm and found myself changing gear more times than I'd have liked. My mind started to wander (this is never a good sign!) and I had a bit of a fight with myself to keep pushing on. It was a classic 'if it was easy everyone would be doing it' type moment, however it was only myself that I had to convince of this!! I knew the fast descent would be an opportunity to snatch a moment or two for the legs to recover before the process of emptying the energy tank on the way back to the Arena. Even after riding the course for three years running I still find it hard to judge that fine balance between giving everything <i>and</i> crossing the finish line! I was winding the pace up as much as I thought I could so just had to hope that that would be enough to be reflective of the best i had to give on the day. After last year's fiasco, or poor performance, I was desperate to make the podium this year.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8V2cNHVlvcrYcOBpHLIGHKn6e4ghP58AYZqnbze0jScHUQSOW8j1bGHC7S7nKwZoGokGLM_GV5_cpGOrrlfuNR1WU2J0FxaJytTP2ygegma00qWYdHrsa0XW1I3Fn6pdGScMH318jx-M/s1600/ToC+medal+from+Tom.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8V2cNHVlvcrYcOBpHLIGHKn6e4ghP58AYZqnbze0jScHUQSOW8j1bGHC7S7nKwZoGokGLM_GV5_cpGOrrlfuNR1WU2J0FxaJytTP2ygegma00qWYdHrsa0XW1I3Fn6pdGScMH318jx-M/s400/ToC+medal+from+Tom.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So happy to be on the podium!</td></tr>
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My best was good enough for Silver (and a second qualification slot for Albi)! I was thrilled! The demons of last year had been slayed at last. Helen McKay had taken the win, her first at ToC having come 2nd last year, so she was equally elated. However, the ride of the day has to go to fellow Midlands athlete Liz Powell, who not only won her age group but rode the fastest female time of the day!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwYUZ-xbbPAgVfCdSyjL47i6Hcmul_A0KWyBpv2-UNdsNRVupGU0OCi-DpY1BrIaqBMV2-oK1JlTSOUyw1TkRo886xf5okCQHQwdbcK2_NSn9nc7X1bE5O21oVScFH0TJqEbt88A-zCqc/s1600/sportograf-98963200.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1068" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwYUZ-xbbPAgVfCdSyjL47i6Hcmul_A0KWyBpv2-UNdsNRVupGU0OCi-DpY1BrIaqBMV2-oK1JlTSOUyw1TkRo886xf5okCQHQwdbcK2_NSn9nc7X1bE5O21oVScFH0TJqEbt88A-zCqc/s400/sportograf-98963200.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smiles all round</td></tr>
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Thanks for another great event Tom and team at Golazo Cycling - hopefully see you in Albi in August! </div>
The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-7867298056624912352017-06-20T01:49:00.000-11:002017-06-20T01:49:25.029-11:00The highs and lows of 'K33/10'...After stopping the clock at exactly the same time as Jessica Rhodes-Jones at the Janet Kelly Memorial last year and sharing the trophy, I was keen to go one better this year. I had given myself some time just to keep the legs ticking over rather than starting a block of training and the legs felt good for having done this. I often feel that I'm going into races with fatigued and/or sore legs, or perhaps this is just my brain telling me that is the case! However, on this occasion I woke up feeling good - this rarely happens so it was a very welcome feeling. (Quick, note down the formula so that it can be repeated!!)<br />
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Having signed on, collected my number, driven the course to check for any rogue road furniture or pot holes that might have appeared since I last rode the course, it was off to the normal warm-up spot to set up. So far so good... With the turbo set up, Garmin ready to go, my number on and the weather feeling warm everything was looking good for what I hoped would be a decent ride. I jumped on the bike, went to change down a gear and... nothing. I must have missed the button, I'll try again... unquestionably NOTHING. So, due to various issues with trying to achieve a UCI legal set up, when I bought Percy last year the decision was made to have Di2 (electrically operated gears). As distinct from a motor on the bike!! The Di2 runs off a frame mounted battery and generally requires charging no more than 3 times a year, or that was the case last year! Indeed when I checked the battery level indicator the day before it had over 90% charge - which I had deemed more than adequate to warm up and ride a 10 mile time trial on.<br />
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The fault finding started with cables - there must be a loose cable... No, this appeared not to be the case (as far as we could see). A quick phone call to Swinnerton Cycles in desperation to see if they could shed any light on the issue; not all that easy when they are 80 miles away! Barney talked Paul through how to try and manually get the chain onto the big ring so that at least I had one reasonable gear. This was easier said than done given the Di2 automatically trims and adjusts the mech as it changes gear. It wouldn't hold on its own so Paul, thinking on his feet, decided to try jamming a spare 2032 (watch) battery to hold the chain on the big ring - I don't recommend trying this at home (let alone for racing)!! Within the space of 5 minutes we had gone from 'OK, we're going home, it's just not our day' to 'come on, we can do this, we've got one gear!' I must admit I was finding it hard to keep my head by this point but with one gear I started my warm-up routine and Paul sped off to HQ to see if anyone might have a spare battery they were prepared to lend me. Unsurprisingly the answer was no but more disappointingly was the general feeling that it was my fault for not preparing properly. Those who know me well will know that in paying attention to the minutei I generally leave no stone upturned. To me, at least, there is a big difference between poor preparation and unforeseen equipment failure.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNqTPXEjRe8L3czKAmP_hjsRnQjcdIahWYb0_0cXQTGhYAShZUT_PO4jdWo_aMwhhH1gv55rdU7S-GHPndZNNfrrfqHgiHTMatc66QG9vBnl15oodcmHQQI-WY0ILKGgLkhgIFf4ov3sE/s1600/IMG_2847.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="957" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNqTPXEjRe8L3czKAmP_hjsRnQjcdIahWYb0_0cXQTGhYAShZUT_PO4jdWo_aMwhhH1gv55rdU7S-GHPndZNNfrrfqHgiHTMatc66QG9vBnl15oodcmHQQI-WY0ILKGgLkhgIFf4ov3sE/s320/IMG_2847.jpg" width="191" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trying to concentrate on the job in hand at the start</td></tr>
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Having kept a lid on my now shortened, warm-up - knowing that with only one gear it wasn't going to be as well controlled as it would normally be, I was cutting it fine to get down to the start. A late start penalty really would have added fuel to the already well lit fire. Goal number one became get out the saddle and get off the start line safely! The usual performance anxiety nerves vanished as this wasn't a level playing field any more, it had suddenly become a 'try your best with what you've got' scenario and I had no idea how it would pan out as riding a fixed gear TT has never been on my agenda, let alone a gear that I wouldn't have chosen!<br />
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I made it safely off the start, goal number one accomplished. I was frantically spinning my legs very quickly as there is a small descent within 200m of the start line. Thankfully the first third of the course is quite rolling, so it flattened out and enabled me to feel like I was actually engaging some power and then climbed. For the first time ever on this course I was out of the saddle, on the base bars, watching my cadence drop and drop some more. Gears make life so much easier!! I started to pick up a cross tailwind on the middle third of the course, so was once again finding that I was trying to ride a far higher cadence than I'm used to. This was only to get worse in the final third when the headwind that had made life somewhat 'easier' for the first section was now a tailwind. I clearly don't do a very good impression of a beautiful smooth Singer sewing machine! With a cadence tipping upwards of 120 rpm I was well and truly out of my comfort zone and this wasn't helped by seeing the power numbers plummeting accordingly. Still, I hadn't gone home, I hadn't bailed... (yet!) and the finish line was creeping ever closer so it would soon be over.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7SODOFXeOd6q90IM9D_1bJBUV83Tj5_EIxMXqVj5o-E0_mQv4WjSQ8bJnLl8bGz51Sd_lQJykBnTaGIpzXUKo3HPNpNRdhS2nz62P01yUlRYTgvcOh0DgRAngcazgI5okpcbVAqml8A/s1600/IMG_2848.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1068" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7SODOFXeOd6q90IM9D_1bJBUV83Tj5_EIxMXqVj5o-E0_mQv4WjSQ8bJnLl8bGz51Sd_lQJykBnTaGIpzXUKo3HPNpNRdhS2nz62P01yUlRYTgvcOh0DgRAngcazgI5okpcbVAqml8A/s320/IMG_2848.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A very pleasant surprise to have secured 3rd place</td></tr>
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I snuck back into HQ to give my number in and creep out with my tail between my legs but was pleasantly surprised to see that I had actually made the podium. Somehow I had rescued something from this outing and finished 2 seconds off 2nd place, to take 3rd.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuoGjidzNRz1gpDZ2JN4UlUTvmray5OzQ-_lC-BoviGu-Ex3-N-vsAIzKuJNbQ57GhyphenhyphenpID5sidPA_LQX8TvMDhAgLthyphenhypheni8OhPGPN-WTgcTsYuIXEpUTANo1ArC1yE38QHMXiY9pNMvzbc/s1600/F7AF4155-4BF8-4163-9697-BD11C1FD0DE4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1167" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuoGjidzNRz1gpDZ2JN4UlUTvmray5OzQ-_lC-BoviGu-Ex3-N-vsAIzKuJNbQ57GhyphenhyphenpID5sidPA_LQX8TvMDhAgLthyphenhypheni8OhPGPN-WTgcTsYuIXEpUTANo1ArC1yE38QHMXiY9pNMvzbc/s400/F7AF4155-4BF8-4163-9697-BD11C1FD0DE4.jpg" width="291" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mascot Penguin with the Charlie Grieg Memorial Trophy</td></tr>
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Thankfully, for the next race on K33 - The Charlie Grieg Memorial - I had pre-emptied any battery woes by charging it the night before and leaving the battery off the bike and Swinnerton Cycles kindly lent me a spare battery just to be absolutely sure! The weather wasn't quite as good as it had been for the above race; still a headwind out and tailwind back but a stronger headwind with quite strong cross-wind gusts. There were a few moments where my front wheel was caught and my ability to ride a straight line vanished! I didn't feel that I executed this ride particularly well, my pacing was off in the first third which threw me a bit and I had to stop myself cursing at the traffic at both roundabouts which led to braking and losing all the speed I'd built up. Just the nature of racing on the open road, sometimes you get a good clear run and other times it's decision time - is there room to squeeze up the inside, what is that car doing...?!<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEiB4Hf_DwOYgVH0c7fNJoKyRLgy7sczerJx6jsYiRt7h_yt5zc6Ph9nSrUG_hS6dQKAPaD0LQkAGeRzN6DVZro5Zb__H56KQr-y_UsBreUfKGa-12HTTEsbyADI3m4-KbB2hz7bFN0hs/s1600/9C6765DD-A972-4801-A528-39483FBAEFC6.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1408" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEiB4Hf_DwOYgVH0c7fNJoKyRLgy7sczerJx6jsYiRt7h_yt5zc6Ph9nSrUG_hS6dQKAPaD0LQkAGeRzN6DVZro5Zb__H56KQr-y_UsBreUfKGa-12HTTEsbyADI3m4-KbB2hz7bFN0hs/s320/9C6765DD-A972-4801-A528-39483FBAEFC6.jpg" width="281" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sue Semple 2nd, Fay Barrington 3rd</td></tr>
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Despite all of the above, I was pleased to take the win from a strong ride by Sue Semple (Born2Bike) in 2nd. It helped to make amends somewhat for the previous outing on this course. Racing is full of ups and downs, time trialling less than road racing due to the more controlled nature of the event, however there are still those unpredictable things that catch you out. There are a few more items on the pre-race checklist now!<br />
<br />
<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0tag:blogger.com,1999:blog-8459437137865522765.post-15930235457808429332017-06-14T22:58:00.001-11:002017-06-14T22:58:12.633-11:00When less is moreExactly a week after the ToA I was due to ride A10/19, a fast Midlands course and one of the MWTTS counting events. Having been full of cold for almost the entire week I had sensibly had a whole four days off the bike, five depending on whether you consider a short, little ring leg-spin to check that you can still pedal a ride or not! Despite the fact that I hadn't actually felt well enough to train, so it definitely wasn't a case of lazy-itis, this had played on my mind somewhat. Having watched my TSS (freshness indicator) increase exponentially as my CTL (a measure of fitness) plummeted, I was really equivocal about whether the sensible thing would be to withdraw gracefully. It's a fast course, there were some strong riders on the start sheet and I needed to take maximum points having apparently misinterpreted the MWTTS rules and entered too late for my round 1 win to count. All valid points but ultimately excuses! It was only a cold, four/five days off the bike wasn't going to be season-ending and worst case scenario it would be a good training session - after all I was pontificating about how many of those I'd missed so now was a golden opportunity to bank a good one.<br />
<br />
Race number seamlessly in my NoPinz speed pocket, warm up done and I was on my way to the start. It was pretty chilly for an April morning and in my eagerness not to cut it as fine as I sometimes have, I found myself getting chilly while I waited for the three riders in front to go off. One minute seems a comparatively long time when we were set off at 20 second intervals in ToA... Eventually I was off, trying to keep in mind that my heart rate would likely be elevated due to the rest and to keep an eye on my power without panicking that my cardio system was going to spontaneously combust.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF3zLw57mD6GJrdvcIYWyRLDw21VkNYOMaxeLeR0H-X_5WlvpsE3xkwzLCBSdTAgsFPqfc0pI3w0LFaWMUiiUugHYZq3bZxU_1zlUx7iyKB5pEpVlLbtJBjgGZ0L0_x-PG6UBVZ1TXnv0/s1600/08AF84DE-6449-4CE4-9CEA-52AE8BBB8FC3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="999" data-original-width="1600" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF3zLw57mD6GJrdvcIYWyRLDw21VkNYOMaxeLeR0H-X_5WlvpsE3xkwzLCBSdTAgsFPqfc0pI3w0LFaWMUiiUugHYZq3bZxU_1zlUx7iyKB5pEpVlLbtJBjgGZ0L0_x-PG6UBVZ1TXnv0/s320/08AF84DE-6449-4CE4-9CEA-52AE8BBB8FC3.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">... and away from the start I go! Come on legs!!</td></tr>
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I knew I had to maximise the opportunity of what is billed as a fast course, so set out with my usual mindset - pedal hard and then pedal a bit harder! I'd not ridden this event before but had driven the course so knew that I had to keep my wits about me at the roundabouts. I had a car on my outside so had to stay wide but having had a glance in his direction he seemed to be aware of my presence so I maintained as much pace as I could heading up on to the dual carriageway. At least I was heading in the right direction, geography and directional awareness is not my strong point!<br />
<br />
I could see that my heart rate was starting to climb on the way back and pedalling harder was only adding to this. I decided not to look at it as given how much my legs were starting to hurt it might have set alarm bells off that I was going to blow up ahead of the finish! Paul has often said to me that there would be benefit in blowing up in a race and failing to finish (well crawling the last few [hundred?] metres) so I know just what it really feels like to strike that fine balance between giving absolutely everything and finishing with something still in the tank - I really didn't fancy today being that day. I was nearly at the finish, or was I? That final stretch on the single carriageway was longer than I'd remembered... a whole half a mile longer! That feels like an eternity when you've wound up what is left in your legs for one final push, it was like a slow motion replay, except it was everything I had!<br />
<br />
On returning to HQ to return my number and sign myself as safely back in, I was barely through the door before Deb excitedly said 'quick, you've just missed the presentation...' Still in a relatively dazed state I looked at her enquiringly as she said 'you've come 2nd'. Wow, I hadn't expected that!! Although I technically counted as 2nd senior female in the prizes, I had actually finished 3rd overall in a closely fought battle that had seen only 6 seconds between 1st and 3rd place. Top rides by Lauren Creamer, NCC-Group-Kuota-Torelli & Chris Melia, Born2Bike RT for 1st and 2nd (with only 1 second between them)! Thanks to Alastair Semple and Born2Bike for organising a great event.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit-LpGbd2oUu1rMhD1ag7N2SCp8LXKV6HoM5Xbn-cDrdcNO8XbMnCa5yeqBISAzt7EJiJrgNFILHdcwHjHffipuJVzBZX-GhytcZSURvKc1OHOGR1mh6qvgrE_21MFd9RAUq8vQz5PNok/s1600/IMG_1992.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit-LpGbd2oUu1rMhD1ag7N2SCp8LXKV6HoM5Xbn-cDrdcNO8XbMnCa5yeqBISAzt7EJiJrgNFILHdcwHjHffipuJVzBZX-GhytcZSURvKc1OHOGR1mh6qvgrE_21MFd9RAUq8vQz5PNok/s320/IMG_1992.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2nd senior female - thanks for organising Alastair</td></tr>
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The moral of the story is that less would appear to be more on some occasions. Whilst it's not an excuse for avoiding hard sessions or being demotivated, I think, certainly in my case, when you're feeling under the weather it can be hard to allow yourself adequate time to recover. When you have a massive will to win and a love to pushing yourself to your limits but just don't feel like training, don't beat yourself up - listen to your body, you can't do much without it and it will all come good in the end!!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-2Gw2-b7Y_7kztIc1BP8rbZOkJEolsJRxAIDGu7E0qngaNw2QsCQhqkmvRZJv6wE_Jpb-AlbuIaKFKTe4C5QTQSA4YOOPyjY_Mv9jpuYW9uW645cvf83TCqlB1znWrXr83S_J_ltdADY/s1600/C18086EF-D08C-412B-B471-A4F53846D46C.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1325" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-2Gw2-b7Y_7kztIc1BP8rbZOkJEolsJRxAIDGu7E0qngaNw2QsCQhqkmvRZJv6wE_Jpb-AlbuIaKFKTe4C5QTQSA4YOOPyjY_Mv9jpuYW9uW645cvf83TCqlB1znWrXr83S_J_ltdADY/s320/C18086EF-D08C-412B-B471-A4F53846D46C.jpg" width="264" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some excellent times in the top 10</td></tr>
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<br />The Wind in My Wheelshttp://www.blogger.com/profile/07913939421757429417noreply@blogger.com0