SportsShoes Blog

I’ve been getting in the miles on the road after the National Senior Track Champs. The Nationals went really well, I came away with 3 silver medals and 1 bronze and a new PB for the 3k pursuit, 3.43.3

After then it was back on the road for a 24 hour week of road and rollers! My new flatmate Katie had moved in so we did some really good rides, occasionally getting lost as we explored! One particular 5 hour ride turned into a 6 hour epic where we only just got back before it got dark!!

We’ve also been doing quite a bit of test work at the moment, with ramp tests, skinfold measurements and submaximal power tests at the EIS, with the aim being to repeat them in 6 weeks time to test for specific improvements.

Raced a lot since my last post! After Germany the next big race was Holland Hills, a UCI race which was really tough….basically, anyone who thinks Holland is flat would definitely change their mind after looking at the course! After only 4km disaster struck as there was a crash, which brought down my team mate Katie, who crashed into my back wheel.  Thinking I was ok I carried on, then realised that my wheel had been damaged in the crash so I had to wait for a replacement. This took longer than expected as the car was back at the crash sorting out a spare for Katie, so in the end we both had to chase back on to the main group for a good 45min! I spent pretty much the rest of the race in the main group then after leading out my teammate Sharon into one of the climbs I finally cracked and was dropped, finishing in the second group in 50th place.

After Holland Hills, we had a hard week of training, with 3 races and hard training days in between to try and simulate the sort of fatigue we would be feeling in a couple of weeks time when we did Trophee d’Or, a stage race in France.  In one of the races in Hoeleden I got another 2nd place to GB rider Joanna Rowsell, which I was fairly pleased about but disappointed I didn’t win. 

After a tough week it was time to ease off a bit then make the very long journey to France for Plouay World Cup. On the way, during one of the service station stops I managed to get in touch with school to get my A level results! I got an A in Psychology and 2 B’s in Human Biology and English Lit, so was really happy…..and celebrated with….a Magnum ice cream!!

Once we got to our hotel for the race we met up with Olympic and World Champion Nicole Cooke who was also riding for GB that weekend, and went to look around the course. It was basically a 19km circuit which consisted of climbs and descents with very little flat in between, which was to be completed 6 times - so I knew it was going to be hard once it got to race day!

Saturday came and it was as expected - hard! It rained early on in the race which was pretty scary once it came to descending the hills! I finished the race after getting dropped in a group of about 20 riders - but we were too far down on the winners time to be given a placing.

From Plouay it was another long drive to Bourges where we had a couple of easy days then into Trophee d’Or.

Well I’m now back in Oudenaarde with the other Academy girls and its going well.  I can feel myself getting fitter and its meant I can ride more aggressively and get more out of the racing.   The last couple of weeks have seen me get my first podium placings out here, with a win too!

My first result was in Diksmuide, which was a criterium race.  I broke away with Emma Trott and Dani King, both British riders who had come to race in Belgium, with Emma being based here full time.  Myself and Emma stayed away to gain about a minute on the main bunch.  In the sprint, I attacked too early, so Emma could come round me and go first into the last corner.  Out of the corner there was only 100m until the line and so I was beaten!  A couple of days later though I managed to get a win in Herentals, also a criterium. With my parents and sister watching, as they had come over from the UK, I really wanted to do a good ride and was aggressive in the first few laps.  Eventually, having attacked into a corner which lead out on to a cobbled section, I managed to get away.  With my teammates helping to chase down attacks from the main bunch, I spent the rest of the race riding on my own to take a solo win!
 
From Herentals it was straight to Germany for a crit in Dortmund on the Saturday night.  With a UCI race, Sparkassen Giro the next day, it was a quality field and a bit of an eye-opener coming in for the bunch sprint and surrounded by so many riders! With a lap and a half to go I had managed to get myself in the top 6 but then I hit a stone in the road, and looked down at my wheel for a couple of seconds and found that I had completely lost my place. Finished at the top end of the bunch.
The next day it was Sparkassen Giro, an 88km race which was ‘lumpy’ with one main climb.  I climbed okay and managed to keep myself in the main bunch. Unfortunately I couldnt get myself to the front of the group again but managed to get 18th place, which upon reflection I decided wasn’t too shabby.

After we came back from Germany, my family were still around for another couple of days so I spent my rest day with them which was really nice. Had a look round Oudenaarde and sampled the local cakes which I have to say aren’t too shabby either!

I did it I - conquored the Fred - I managed to ride the whole thing from start to finish - and quite a challenge it was too.

Here’s my story.

After rising at 4am scoffing a big bowl of porridge and a banana and driving up to Coniston in the lakes we found ourselves at the start line of the Fred at 7.30am. A qucik ‘dib’ of the electronic timer and we were off. As a sportive event, rather than a pure race, it’s not a mass start. You can set off whenever you like between 6am and 9am and through the magic of modern day timing devices your split and finish times are recorded as you go.

I think I’d sort of mentally blocked out the whole idea of riding so far - basically because I’d never done it previously and I was a tad scared of how I’d get on. I’d also not taken much notice of the route or tried to work out where the climbs were and which bits might be easy. All I knew was that it was a long way (112 miles) with a lot of very steep climbs.

As we cruised along over the first 10 miles or so I didn’t feel all that great and as my pals were all chatting away and obviously enjoying the experience I was keeping quiet and avoiding doing too much work by soft tapping or drafting behind other riders.

As we neared the summit of the first big climb (Kirkstone pass) I started to feel a bit better and enjoyed the run down the otherside - which nearly ended in a big crash for my mate Pete whose bike started to ’shake its head’ violently on the steep descent after getting thrown off line by a manhole cover.

I got dropped on the main road to Keswick as my running legs just couldn’t hold the pace of the fitter and faster roadies but thankfully my mates had waited for me in town and we all set off together down Borrowdale.

As we trundled along Derwent water I started to feel very jaded again and the thought of the first really steep climb (Honister) was preying on my mind. I let my friends go as we entered Seatoller at the foot of the climb and nipped to the loo for a much needed ‘rest’.

After this I climbed Honister without too much trouble and zoomed down the otherside to meet the gang at the first food stop at the Buttermere youth hostel.

A good feed and a drink did the trick and I felt pretty good as we climbed the long drag of Newlands pass but on the rolling roads at the other side I lost touch with the team again and this time decided to just let them ago and ride this thing at my pace - they were all riding stronger than me, I wasn’t feeling too great and I knew if I tried to keep up with them I’d just slow them down and probably blow-up in the process.

After meeting the guys at the summit of Whinlatter we all set off on the long run round to the second feed stop at Calder Bridge via Ennerdale. When I got to the stop my mates were fed and watered and ready to leave so I insisted that they went without me. I filled my bottles, grabbed a tuna sarnie and a piece of flapjack and set off down the road munching as I went.

In a perverse way I was actually looking forward to the last 20 mile section which is by far the hardest stretch of the whole ride. After a quick ride down the valley the climb of Hardknott pass finally comes into view and what a beast it is. From the valley bottom you can see road weaving up into the clouds with an army of ant like cyclists pushing and honking their way up to the summit. At the foot of the climb is a large warning sign advising of severe gradients and a statement saying ‘unsuitable for cycles’ - here we go!!

With dogged determination and lots of under the breath swearing I managed to haul my sorry butt to the top of the climb passing dozens of walking / hobbling cyclists (and a few cars!!) en-route. After the climb comes a seriously steep descent followed by an undulating road of about 4 miles before the last real climb of the day appears. This one (Wrynose) is just as steep as Hardknott but thankfully not as long and as I topped out I knew there was only about 6 miles of the 112 left to go and much of it was down hill. The problem was that it had now started to rain / hail quite badly and it was VERY cold. The descent off Wrynose is stupidly steep and with the water and, believe it or not, snow that was on the road it was quite a challenge to stay upright.

When I got to a marshalled road crossing I asked how far it was to the finish - ‘only about 10 minutes’ was the reply - welcome words I can tell you.

The final couple of miles whizzed by and soon I was dibbing at the finish having completed  one of the toughest day rides in the country.

There were times on the way round when I started to think - ‘why am I doing this’ and ‘never again’ but I’ve done plenty of these endurance type events now and even in these dark times, I knew that come Monday I’d be plotting how I could do things differently next time (and I was…)

For the record I did the 112 mile course in a very average time of 7h 48 mins (which is actually classed as a ‘1st class’ time for this event), my average heart rate was 154 BPM (85%), my max was 179 BPM (99%) and (according to my Polar) I burned 7954 calories over the course of the day.

No wonder I enjoyed my extra large Pepperoni deep pan pizza when I got home!!!

Now I know what a long ride is like I need to get some serious training in for La Marmotte in July.

Well I’ve got a big challenge already in the bag for 2009. Me and a group of my cycling pals are going out to France in July to ride La Marmotte - it’s a 173km road cycle route around the Alps which finishes with the famous Tour de France climb up Alpe d’Huez. It attracts around 5000 riders each year so it should be quite a day out.

We are also planning to ride the Fred Whitton in the Lakes in May which is 100 mile tour of the Lakes taking in all the big road passes. Although there are around 200 riders it is estimated that only around 15% actually manage to ride the whole course without resorting to pushing!!! Should be fun….

Before all that though is the very serious business of the Santa Cycle - this year it’s on the 20th December and if you’ve got a bike and a santa suit you’re welcome to come along. It all started about 13 years ago when a small group of Mountain Bikers from Eldwick had an idea to do a Christmas ride dressed in santa suits - it was a great laugh and so a tradition was born and now each year around 20 santas make the journey from Eldwick to Bolton Abbey tea rooms via Ilkley. I think this will be my 6th santa cycle (I’m a relative newbie) and I can tell you it is such a great day out. People always ask if we do it for charity and the answer is no - we don’t want anyone to feel obliged to give money we just want to spread some festive cheer - the looks on the kids faces as we cycle round Ilkley singing carols is just amazing and the number of honks, cheers and waves we get from passing motorists of all ages is ace. A few years ago we even managed to get on the front page  of the Ilkley Gazzette as a reporter spotted us and got us to pose for a photo down near the river. Apparently we also feature in Bolton Abbey’s brochure - they love us in the tea room and we’re usually given a free brew in return for a couple of verses of Rudolph in front of the fire (mind you that’s after we’ve spent about 300 quid on grub to fuel the fire for the return leg back over Keighley Gate).

I keep getting people saying they’ve read my blog which is great so a big hello to Romero (who, despite his name has got a stronger Yorkshire accent than me) and Tricky - one of the cycling santas who is a steel rimmed glasses and grey haired high flying bank manager by day and a Freddie Mercury impersonator by night (only ‘half’ joking - but his Freddie outfit at the 80s night we went to a few weeks ago was a sight to behold…).

Well it’s Monday and I’ve survived another 3 Peaks Cyclo Cross (my 6th).

What a day we had yesterday - a record entry of over 500, a new course record set by my Bingley Harriers team mate Rob Jebb, stunning weather and the biggest crowds I’ve ever seen at the event.

As you’ll have read in my earlier posts, I hadn’t really prepared very well (read at all) for this year’s race as I’ve been concentrating on my running instead of biking this year but as there’s a lot of off bike climbing and off road descending in the peaks my time didn’t really suffer. In fact I set my second best time around the course at 4.00 hours 46 seconds. I should be pleased with this but as a first class award goes to all those under 4 hours I feel a little bit miffed.

Anyway, what it did tell me is that I should be well capable of a sub 4 if I put a bit of time into getting bike fit before next year’s race. I’ve decided that this will be one of my target races for next year and want to see if I can find a good blend of cycling and running that will see my results improve in both disciplines.

As predicted, I didn’t feel I did too bad on the climbs and the descents but the road sections (of which there are quite a few) are my major weakness. The roadies just come steaming past me, working together in groups, and I simply can’t hang on. I reckon there’s a good 10 mins to be saved if I can up my road strength and stay with a group.

I beat my pal Pete Jowett by two mins but it’s a bit of a hollow victory as he punctured coming of Whernside which will have cost him 5-10 mins - that said staying puncture free is all part of the race and if you push too hard on the descents is very easy to nip a tube.

My running training partner Jamie Robinson did the race for the first time this year and despite admitting to be sh*****g himself on the start line he had a great, trouble and injury free ride coming home just inside 4.5 hrs - well done Jamie. I’ve spoken with him today and he’s caught the 3PX bug and is already talking about what he could do in next years race - funny how pain can be addictive!!

It was also nice to have some friends on the course spectating this year - the support I got from Jez, Mick, Steve and Ian was fantastic and even though I declined a drink from Sarah on the way up Penyghent it was a much appreciated offer. However, either Ian or me need to practise our Tour De France style rider support as I nearly broke my hand on the mirror of his van whilst trying to pass back an empty bottle…..

The old legs feel fine today - it’s amazing how different the body feels after a long cycle compared to a long run. It’s the down hill braking effect that really screws the leg muscles when running - something that just doesn’t happen when biking.

Next event is the Langdale Fell race in the lakes in 2 weeks time - I’m really looking forward to this as I had a great run there a couple of years ago and I’m keen to get round the course again.

My eldest son Max is going training with the Bingley Harriers for the first time tomorrow - he can’t wait.

I’ve been hammering the bike a bit this last few days in ‘preparation’ for the 3 Peaks Cross on Sunday and I can now see why I get blown away by all the road riders when I try and take them on in this race. I believe that the muscles used for running are obviously the same ones used when cycling but they are used in a slightly different way - and that slight difference really affects the way they perform. What I’ve found is that even just a week of cycling appears to have made a big difference to the way I feel on the bike and the speed I’m riding. I reckon it’s the muscles just adapting to the different conditions in which they’re being asked to work.

Another thing I notice, which is very strange, is that the time from feeling fresh to feeling completely blown (known as ‘bonking’ in the cycling world) is much shorter on a bike than it is when you’re running - I wonder why that is??? Both times when I was on my bike this weekend I had to stop for a quick can of coke and a snickers bar just to get some fuel back in the tank. It’s also amazing how quickly this relights the fire!! I need to get my nutrition right for the race this weekend - I think it’ll be Powerbar sports drink in the camelback and malt loaf and snickers in the back pockets.

I went to work on the bike a couple of times last week, then did 41 miles Saturday and 47 miles Sunday on the roadie then cycled to work and back today. (about 120 miles in 6 days - wow that’s good for me) I managed an average of 17.3 mph over the 47 miles on Sunday which I was really pleased with although the route was not particularly hilly and there was very little wind.

I’m really looking forward to the cross race now although I haven’t dug my cross bike out and given it the once over yet - there’s always Saturday!!!

I’ve even started to think that I might try and have a proper go at it next year by putting a bit more bike training in to see what I could do. I’m thinking of doing the Fred Whitton ride http://www.fredwhittonchallenge.org.uk/ next year which would certainly lay a good foundation.

Anyway there won’t be much to report this week as I now intend to rest up and let everything recharge before Sunday.

One thing’s for sure it’ll be an interesting race as my pal Pete Jowett will be gunning for me to try and level the series at 2 races each - there’s a good chance he’ll beat me this time as he’s spent a lot of time on the bike this year whilst I’ve been concentrating on running - however, he’s not having it on a plate and he’ll have to work for it if he wants the glory!!!!

Oh no just a week to go before the 3 Peaks Cyclo Cross and still no training. If you want to see what this mad event is all about take a look at http://www.3peakscyclocross.org.uk/ . I’ve ridden it 5 times so know my way around pretty well but it never gets any easier - especially that last climb up Pen-y-ghent with the bike on your back. A few years ago it was so windly up there I saw someone get blown clean off their feet.

I better dig the cross bike out this weekend and give it a fettle - it’s been a couple of years since I’ve ridden it seriously as the Peaks was cancelled last year due to the foot and mouth scare.

I’m determined to get out on my bike for a decent length ride this weekend but my plans to do one tomorrow morning have been scuppered by a need to taxi the kids to various sporting events….so it’s looking like Saturday or Sunday afternoon - not my favourite time as I prefer to get training done in the morning.

Anyway, I feel this week has been quite succesful in terms of training as I cycled to work Wednesday, did 1hr 10min running on the hills last night (ipod track of the session - Alex Party, Read my Lips - can’t beat a mid 90’s dance classic if you’re in the mood) and cycled to work again today.

I’m really looking forward to next year when I can run with my dog in a morning. As she’s a pup we’re restricted to fast walks until she’s fully grown (although she ends up running everywhere anyway!!!)

There’s a festival in Saltaire tomorrow night so it might be a few beers and some live bands for me, the family and some friends…..perhaps training 1st thing Sunday might get delayed.

Well im now back from the Junior Track Europeans in Pruszkow and it was a very sucessful championships! We went on to win the final of the team pursuit, with both us and the Belgians posting faster times than in qualifying.  It was a really good atmosphere in the track and the crowd were really supportive, plus it was good to get the first gold for the GB team.

I then competed again the next day in the 2000m individual pursuit. I was pretty nervous cos I was warming up and watching the other athletes post times very close to my recently set PB and so probably panicked when it got to my heat.  I was off last against Jolien D’Hoore the World Junior Road Race Champion and 4th placed at the Junior World individual pursuit. I rode the first kilometre very fast and died a million deaths in the closing 2 laps, qualifying second fastest to D’Hoore by 0.2 seconds. This meant I was still in the ride off for gold and silver but it wasn’t the way I wanted to qualify. However, I came back to the final feeling confident and determind to give it everything but to control the first km.  I rode an evenly paced race and took the lead in the last 3 laps.  A strong rider, Jolien then kicked in the last lap but I still managed to win…by 0.4seconds!

This then meant another presentation and a second time listening to the national anthem! (I was glad I’d made the effort to get some nice new Nike trainers from Sports Shoes before I left for Poland to wear on the podium!) I also received another European Champions jersey…see pics!

I was really happy and phoned my family and gym coach then it was back to bed as I had another event in the morning!

For the next days event I was riding up a category in the U23’s 3000m individual pursuit so competing against girls potentially 5 years older, however the aim was to use it for experience.  I finished 13th in a respectable time of 3:50, 2 seconds slower than my PB but it was good to see where the standard was and how much I need to improve when I become an U23.

So all in all, a good trip and I returned hope with 2 gold medals and as Double European Champion!

http://track-pruszkow2008.eu/galerie/pretty_fast-31/1.html pictures from the event

Had a rest on Wednesday then went out with the fast boys from the Bingley Harriers on Thursday night who were up for a session.

Managed 40 mins then had to let them go - the pace was just too hot for me. So me and another chap trotted back at our own pace. 

I seem to be really struggling on the hills at the minute and don’t know why. I’m wondering if it’s just  that the season is starting to catch up with me a little. I’m at the point where I don’t know if I need to train harder or have a few weeks off. Trouble is I’ve got that many races planned that I can’t fit in a rest period so I guess it’ll have to be the harder training option!!!

After the humiliation of being dropped on Thursday night I went out Friday for a quick 35 mins up the local hill and felt reasonable - song of the session - Wig Wam Bam by The Sweet - now don’t laugh (well ok you can if you like) but if you manage to ignore the cheesy lyrics and can pretend you never did the ridiculous dance it’s actually a cracking song.

Saturday I eventually managed to crack out the road bike - did 20 miles at 17.5 mph average which is about my usual pace - Hannah will probably chuckle at this and call me chicken legs but I don’t think it’s that bad for an occasional cyclist on the hills riding solo. I enjoyed the ride and decided I need to do more of this to compliment my running and in prep for the 3 Peaks Cyclo Cross in September.

Now sat here considering going up to do Sedbergh Hills Fell race tomorrow - 14 miles 6000 ft - It’s either that or a walk round Kettlewell Scarecrow festival…….I’ll let you know if you tune in tomorrow.