Week 5 and 6 training

What a difference two weeks makes.

Sadly I have not managed to make it into that many of the sessions in the last two weeks, with work and other activities causing this to be challenging.  The one spin session I did attend was an endurance session.  However my heart rate was up at 169 and still in the yellow zone,  relatively quickly I had a feeling I was being stitched up.  When Simon informed me I had missed some earlier strength sessions I just smiled and got on with it...it was hard work for the hour.

Within bootcamp we had a touch rugby game that was great fun.  It does make you realise the different types of fitness as after playing this active non-stop game for ten minutes I was struggling to keep going.  My enthusiasm not encouraged by having three to four tries ruled out for a variety of offences that the eagle eyed referee saw from his unique viewpoint.  Some people are just so competitive.

The warm up

After the pseudo spin session a few weeks ago I received an interesting text to go and attempt to ride the horseshoe pass on the Sunday.  Having attempted this before in the easy direction, the challenge this time would be to attempt if from the opposite direction.

Horseshoe pass down and up.

The official climb is 2.4 miles and climbs around 900 feet.  To put this in perspective the picture below is taken from three quarters of the way up the main road and the end point is the line of green trees in the distance in the middle of the picture.

Three quarter of the way up.

The initial plan was to park in the picturesque town of Llangollen which is about two miles from the official climb start and then ride up before returning down potentially out via Corwen.  However, for a variety of reasons including the £7 parking tarrif at the main car park in the town we decided upon a different plan.  Drive to the Ponderosa cafe at the top of the hill, ride to the bottom and then turn around to make the main attack.

Things started off badly, when firstly I broke the inner tube on my tire trying to pump it up to the right pressure and more importantly Richard injured his back trying to pump up his tires.  We now know we are at the peak of physical fitness when something so trivial can cause injury.   

Going down the hill is very easy and in fact you free wheel most of the way at impressive speed.  When we reached the bottom to turn around, Jamie raised the point that we hadn't actually warmed up so far and therefore should consider doing a bit more of a trip before attempting the main hill.  Richard at this point decided that due to his back he would simply return to the top of the hill whilst leaving Jamie and I to perform this simple task.

the start is where?

Now Jamie has some history related to the Ponderosa that I should have considered at this point.  We once went on a simple ten mile walk in this area with Jamie as a guide that took us nearly 6 hours to complete.  At the end of the walk the only possible explanation was "well I did fall off, maybe the distance measurement on my bike stopped".  Assuming we walk at an average of around 3mph I would estimate it didn't for roughly half of the trip but I digress.

We headed off down some country lanes and I was reliably informed we would then sweep into Llangollen and back in about twenty minutes.  Fifteen minutes later I had to ask where LLangollen was after having endured some seriously steep but fortunately short climbs equivalent to the total climb on the pass.  When the answer was "over there under those hills" and I needed binoculars to see the hills I decided turning around was a good idea.

When I then got to the official climb start, I have to say I was feeling the exertion of the warm up and the heat given I was wearing a rain jacket and the weather was surprisingly clement but most of all the headwind.  As per last week the effect of a headwind on a bike can be huge.  Trying to make a 1:5 climb into a headwind was not great.  By the time I reached the corner three quarters up where the photo was taken I had stopped three times.  Including, the third time, having to remove by helmet, jacket and fighting back tears and vomit that I would never reach the top.

the later (in the car) speed was much better

Having been doing this for a few months now and sensing improvement this was a real low point.  I physically did not feel my legs could go an extra revolution on the pedals.  I event sent Richard a simple message "struggling!".  The temptation to turn around and head in the opposite direction at 30mph with no effort whatsoever was very tempting.  Instead, I bit into the Mars bar in my jacket,  opened all of the vents I could find on the jacket to try and cool down and decided I had to do it.  Despite the sign warning of a 1:5 climb and bendy roads for the next half a mile which filled me with dread.

I headed back out and fought through the half mile.  Once I made the turn to be on the final leg of the shoe and the wind was behind me, the route became a lot easier to manage.  It was about this time that  Richard appeared in the car to see if I really had given up.  "I am going to get to the top" I shouted as he slowed..."keep going" he encouraged "the top is the lay by".    Oh thank god.  That was a good half mile closer than the cafe we had started at.

All in all this took me around 27 minutes of cycling.  Five minutes refuelling and more emotional miles than I care to think about.

But I left with a sense of determination.  One, never let Jamie give me directions to anywhere ever again and two, on the words of Arnie, I will be back.

Cycle paths

Chester has recently (probably ten years ago now but that is recent for some of us!) become part of the national cycle network and created two different paths that run between Chester and Shotton in North wales.  One of these runs alongside the river Dee whilst the other is the former train line.

We arranged to head off from Mike's home at about 7-30 and I arranged with Jamie, Barri and Mike to meet there.  Mike and Barri were unable to make it...sadly I forgot to tell Jamie.  at 7:40 I got a message saying " I am here", looked onto my drive and realised why he was late.  Ooops.

8:00 and one miscommunication sorted I was boasting about how I had just changed my tire.   "Don't nine year olds do that?" was the encouraging message from my wife but to me this was a small achievement.    The last time I was involved in changing a tire, I was asking where the new inner tube had gotten to when it was pointed out I was holding it.  Practicality is not one of my strengths.

Jamie and I headed out on the run with a view that it would be around 40 miles in the round trip.  However, the big difference this time was the intent to not stop for the entire duration.  The rain we started in was horrible and by the time we reached Chester we were cold and wet enough that we had not realised the rain had actually stopped.

You can see on the graph of speed in the middle that we were average around 18 mph for a reasonable duration and this coincides with the path.  Whilst talking along the path the absence of cars and the smooth running surface enabled a really quick pace to be maintained.

Having done the loop back to Chester Jamie disappeared up Marford hill as usual but overall the timing for the best part of three hours was pleasing and the use of this cycle network paths made for a great training environment.

Carden loop 2

Having done the loop to Carden park last week as part of my trying to do a spin class on the road, Mike and I headed out again on this route as due to time constraints we needed a  relatively short trip.

Carden Loop 2

My time on this loop was within 1 minute of the previous loop which at least shows consistency.  However, on this occasion to be be honest Mike and I talked pretty much the whole way around.  The riding was kind of secondary to discussing the upcoming ride, benefits of local bike retailers and our sponsorship raising achievements.

To do this within the 14mph average is great and that is the kind of target we are hoping to achieve on the overall run particularly on the flatter areas of the road and as such there was some comfort taken from this trip.

Round 2! 

To go back and do the pass again was today's challenge.  Compared to two weeks ago (and last Saturday in particular) it was at least 10-15 degrees Celsius higher temperature and there was no significant wind to speak of.

This was the first ride we have done where I didn't take a wind jacket and had to get a more normal cycling shirt to have somewhere to hold the essential phone and money for purchasing drinks at the stop.  I was also conscious of how I had overheated last time and to combat the weather issue I was not going to be wearing the wrong outfit as well.  (Wrong outfit?? in a cycling blog?)

I'm baaccck..

So we headed off from Wrexham and this time instead of using the main road to Llangollen, we went along the canal footpath which was relatively smooth and quite comfortable even on a road bike.  This had the advantage of being a bit more shaded but far smoother in terms of height variance than the road is.

It is also interesting to see the different boats travelling along the canal and occasionally interact with the passengers.  One of the first boats we encountered had four gentlemen stood at the back, watching the world go by whilst manning the tiller.  When we passed the front of the boat there was a ladies voice that shouted "nice bum!".  This was greeted with an immediate and proud response; "Thank you".  Debate then ensued as to who the person was referring to with each of us keen to take any compliments thrown our way...or in a direction we could argue was our way.   Who was actually being referred to we will never know

Dinas Bran hill behind the trees

The other users of the path were excellent and a quick ring of the bell in advance would alert oncomers who were very courteous in allowing us space such that we didn't have to slow too much.  However, there was one very funny moment where approaching the end of a bridge another cyclist who didn't ring their bell appeared in the opposite direction almost resulting in Richard bailing out into the water.   Once I had put my phone camera back in my pocket (removed and unlocked in record time to make sure we captured Richard resurfacing) we could continue whilst laughing at the Richards cat like reflexes.

Starting to look like a cyclist at least

We stopped briefly at the end of the canal path before attempting the climb and made sure we had enough liquid on board as the heat was taking it out of us.  Psychologically the second time you do something is easier than the first.  The thoughts last time of "I cant do this" being outdated because you have done it.  So the next thought was ...I am not stopping this time. 

I then made a mistake by attacking the first small climb coming out of Llangollen that gave me a sense of achievement but left my legs aching before actually starting the main climb that begins near a telegraph pole just before the Britannia inn.  My heart rate was up over 160 and the Garmin device then gave me the most useful information it provides....  "your heart rate is too high".  When you feel like you are wearing the wrong size lungs and your whole body is pulsing this is something you probably can tell for yourself.  

So having corrected for clothing, warmed up but not killed myself and made sure I was hydrated the only difference from last time was the thought..."I have done this".  On Richards advice thereafter, I settled into the best rhythm I could a around 80 RPM and just tried to remain seated and constant in the approach.   Interestingly, I found that it helped from time to time to increase gear and stand up for a short period.  This helped for two reasons.  

1.  when stood up the back wheel doesn't slide as much if you have changed gear.

2. the relief of being able to move down a gear again is fantastic.

I cant say I got to the top completely without stopping as the number of Vespas going in the opposite direction caught my eye and I did pause at "teardrop corner" to take their photograph as they headed down the hill.

This is quite common on the pass to see convoys of like type vehicles.  Last time, it was mark 1 ford escorts all lovingly maintained streaming down the hill and this time scooters.  My favourite thing I have ever seen here was when driving with my dad years ago and a RAF Tornado jet screamed out of the pass and above the road.  At such close proximity it was amazing.

Vespa convention

The white dots above the head of the rider are more Vespas

Teardrop corner has a significance to me.  Once you are there you have half a mile that is a real struggle and then you make a sweeping right hand turn to the top of the hill that is a lot easier. Starting again after the photo opp there was a real sense of purpose and I passed the lay by after 19:55 seconds stops included.  33.3333% recurring improvement over my last trip.

Clinging on for deal life

As Mike and Richard arrived shortly afterwards, discussion moved to gears and how in particular they had been amazed at the cadence I had been riding at up the hill.  "DO you have a 28?" was the first question..."no 20, two on the front and ten on the back" I replied naively thinking they meant how many gears I had..."no, how many teeth are on your largest wheel at the back?".  "I haven't a clue".  It was at this point, Richard and Mike transformed into the type of inspectors normally reserved for Lance Armstrong when he visits Paris.

"32!!!" exclaimed Mike. "32?!" replied Richard...."that is "Three extra gears!".  For the uninitiated (me included) two teeth on a cog wheel equate to one gear for simple maths.  The fact that the largest cog wheel on my bike has 32 teeth is apparently akin to cheating and therefore my improvement in climbing the 900 feet monster completely nullified like Ben Johsnon's 9.83 seconds in the Olympics.  "Ah well if you have 32, no wonder you go up the hills so easily".

I was not sure at which point I should point out that I had 32 last week when I was practically crying in the lay by and wondering how much a second hand racer is worth nowadays.  However,  LEJOG is before the next Wrexham Amateur Cycling Organisation Society ("WACOS" for short) disciplinary meeting and therefore any possible sanctions it can impose will not effect the ride you will be pleased to know.

Nobody expects the Spanish inquisition

Continual jibes about cog size aside, the ride home was relatively uneventful until we reached the end of the canal at the Trevor basin and what forever shall now be know as Starfish bridge.  

Star fish bridge

The three of us approached this bridge and slowed down with Richard pointing out to go to our low gears for the steep bank.  At this point a small terrier appeared and was obviously keen to jump into the canal and this required us to come to a stop whilst its owners descended from the bridge and continued along the canal path.

Mike and I then made the first push to go up the bridge.  We then looked up, only to realise that Richard had dismounted his bike and was walking.  This caused a chain reaction.  Mike stopped too and as he doesn't wear cleats was simply able to put his feet out to maintain balance.  I however, now had both feet clipped in to my bike and the concertina breaking effect meant I was losing balance quickly.  Losing balance with feet stuck to bike normally only has limited outcomes.

The only way out of this was to go Starfish and I threw both legs as hard as I could in opposite directions hoping my feet would unclip as opposed making me roll towards the water which was a potential side effect.  Thankfully they did and I remained dry but slightly bruised on my ankles from the pressure of performing the worlds ugliest star jump.

Only two things that remain after this weekend to be commented on. 

1.  to point out that whilst the maximum speed above on my statistics says 39 mph that was the point where I overtook Richard who was going a good 6-7mph slower on the descent of the pass; and 

2.  to comment on the picture below which is Mike doing some prep work on his vans that we needed to be back for.  No comment has yet been received on how many teeth first gear has.

Daddy van, muumy van, baby van.

Any good captions appreciated.