woohoo got my invite need to ride up some big hills, then carry up some steeper ones, i expect reality will set in and my 14mile round trip cmmute will be the sum of my training
I put a few quid extra in for the rescue people on my entry, did the same for the Richmond 5 dales Sportive as well.
I think I'll end up donating more in this way in the future as I don't get into the usual collecting box / bucket areas these days due to other commitments and the cost of travel.
However off to the Lakes for a long weekend this week looking forward to riding / running in the rain and cloud and much Tea drinking.
I'm in to... will be racing my boardman pro cx. UCI compliant and meets the tree peaks rules... Discs will be a blessing on those decents!
So who's gonna shar their training plans!?!?
I plan to carry on as i am, Running 10k most days then commuting the 50mile round trip to work (on my cross bike of course!) at least once a week and then getting out on a wednesday night for 30 miles of cross country ( on my full susser)...
Still don't think i'm gonna be fit enough and i'm scared!
Jamie
You'll be fit enough to get round, it's just how quickly that will be affected...
well sounds like you'll get round quicker than me!
here's a little diary type post I've been doing - http://singletrackworld.com/forum/topic/anyone-done-the-3-peaks-cc
So who's gonna share their training plans!?!?
What is this training of which you speak? 😉
I ride to work most days, short run in the evening. Usually doing one (sometimes two) crit races a week although I've missed the last few weeks but next week will be three crit races!
Mostly road miles at the weekends, anything up to 70 ish miles per day normally. Gradually bringing the balance round more to CX miles and next month I'll start properly running up hills with bike. Want to get my crit races out the way first.
With about a month to go I normally try and do a run over Whernside and/or PyG.
Of course, none of the above explains why I've consistently failed to get under 4hrs. Nearest I've managed has been 4.03.00 but at least I'm consistently average cos I normally get in that ballpark: I've had a 4.03, 4.06 and a 4.09 (plus a couple nearer 4.20 with punctures etc).
I think you need to be good at 2 things to do yourself proud in the 3 Peaks:
1.) Walking fast with your bike on your shoulder up steep slopes. The only way to train for this is to do it, repeatedly. You need to be climbing up slopes way too steep to ride for at least 20 minutes at a time.
2.) Descending on a cross bike. Chicken levers are poo in my opinion; they force you to be too upright and give you a very narrow grip on the bars. Learn to get down on the drops; more stable, more power at the ends of the levers and a better position for hopping over stuff.
Other tips; get fast on the road for the start, learn to ride well when you are fatigued, and do a few 4-5 hour crossbike rides to understand how bad you will feel at the end...
I've just ordered some chicken levers (not for descending, more for another choice of hand position if tired). braking on the hoods is a dangerous game imo
just ordered a 34 ring to so I'll be 46/32 - 11-28
Seconded Crikey's number 2 suggestion - I've never used chicken levers, always descend in the drops. Scary at first but once you get used to it... Especially on Ingleborough, I've found myself regularly passing loads of people descending gingerly on the hoods or tops.
drops is where its at! it naturally puts you in a attacking/responsive position on the bike too! on the flip side it takes some strength on long descents (maybe its easier with discs I dont know)?
I don't mind descending in the drops at all, feels a nice strong position. Do some fell running or at least some steep climbing, it'll do you a power of good. Being slow on the roads is my problem, can never hang onto wheels when they pass. My tip for preparing for Simon's Fell: nothing can prepare you for Simon's Fell 🙂
My tip for preparing for Simon's Fell: nothing can prepare you for Simon's Fell
Damn right!
Though, as odd as it sounds, that's what makes it so much fun the first time round 🙂
would really have loved to have entered, but the fuel up from west cornwall alone would pretty much pay for a family short break. love this event, have done it twice and always planned to do the 50th, but sadly just cannot justify the expense for a half a day bike ride.
would really have loved to have entered, but the fuel up from west cornwall alone would pretty much pay for a family short break. love this event, have done it twice and always planned to do the 50th, but sadly just cannot justify the expense for a half a day bike ride.
No comment having come from Ireland for this 3 times already. Also doing it again. IT is a race that is worth it.
Well you could bring the family for a cheap week away the Caving hut is clean dry and warm and empty all week usually .Family of 4 ,£20 a night accommodation
did this 3 times in late 80's 90's came close within seconds of breaking 4 hours but never had the weather..
top tips for fast times from average riders.. (as it applied back then)
1. be at or close to the front at the start the field gets well strung out once under way / up first hill
2. you cant do it solo fast you need support to feed you lubricate you..
3. enjoy running with the bike onb your shoulder practice practice
4. dont walk.. a fast shuffle at minimum..
It was a shorter course then
ouch..
2 be fair we started at helwityh bridge rode/ ran/ walked up and down three big hills and galloped back to helwith AND we only had toe clips steel frames canti brakes and tubs with less grip than sand paper so your right it was a lot easier..
ouch..
2 be fair we started at helwityh bridge rode/ ran/ walked up and down three big hills and galloped back to helwith AND we only had toe clips steel frames canti brakes and tubs with less grip than sand paper so your right it was a lot easier..
An' at end, had to lick road clean wit' tounge.
If you don't get the ref, you are dead inside.
I only said the course was shorter.I`m not in a position to comment on others times going on my own crap efforts over the last few years
[i]1. be at or close to the front at the start the field gets well strung out once under way / up first hill[/i]
Good luck with that. You'll need to be a serious athlete to get anywhere near the front after the road section. No point killing yourself in the first 20 minutes unless you can keep it up for the next 3 hours 🙂
The point about starting further up the field is that it makes a big difference on the first climb, and also you'll be ahead of most of the properly hairy group riding skills and crashes on the road.
aP - I agree. I've always lined up for the time I'm aiming for, and then been held up the first climb and nearly taken out on the road at the start.
Has anyone got a garmin file with elevation on it for the three peaks? I am trying to work out what to practice and things like knowing how long Simon's Fell is would be really handy.
I've only just started riding CX and I did my first bit of training on Monday. I now understand that training is 'getting used to prolonged pain and breathlessness'. Bike on shoulder, 10 minute climb up nearest big hill. Ride down (ish, legs like jelly). Repeat.
Stagger home weeping... why, why, why did I think this would be a good idea?
here you go!
are you saying buy lining up with a realistic time in mind made conditions worse for you?
Thanks but I have seen that and for some reason have difficulty visualising it...
Super helpful!! 😀
It'll be worse than the steepest thing you can imagine.Simple as that.
First time is a good one 🙂
It'll be worse than the steepest thing you can imagine.Simple as that.First time is a good one
Then second time you'll forget there is a bunch more climbing after the steep bit.
However it does come back to you...
Thanks for the encouragement 😉
Our local landmark sits on top of a hill - 412ft of climb in .36 miles - it's my new fun bike hike. Except it's not fun and the descent off it isn't completely straight forward especially when legs are jellified from climbing. When I can do 10 in a row I think I'll have proved to myself that I can stay the course...
How many days to go?
Then second time you'll forget there is a bunch more climbing after the steep bit.
And the third time that it is still there and you forgot again 🙂
What does everyone's training look like at the moment?
I need to up my game - currently 2-3 rides per week with one of which a good 30-35mile 3pcx specific ride.
I rode my CX bike today for 2 hours....I've done nowt for a few weeks. Lots of time yet. Just working on eating less as I'm currently a fat c***
Please, Please, Please.
If youre not planning on finishing in under three and a half hours dont go fast on the road, you just become a bollard for the faster riders to get round.
It's a long race and it's not won or lost on the neutralized road section.
although if you are planning on a top fifteen placing, where you are when you come off the road is important.
sefton - Member
What does everyone's training look like at the moment?
Bit of running, a few fell races, 2-4 60-90min road rides per week, bloody hilly 65 at the Bronte sportive last week, a few hill reps with a road bike on my shoulder...
...and a mostly-built cx bike in the garage.
Really really need to finish building and ride it.
Top tip for you
set your bars up for a better position for the descents.
i.e. roll them forward a bit and drop the levers further forward.
that way when you are descending in the drops the brake levers will be easier to reach and you wont have to bend your elbows as much.
any compromise you may get for climbing or on the road is negligible.
Thanks for that. I've been trying to ride in the drops as much as possible to get used to the position so this makes sense. I've also bought some compact bars from the classifieds with the same aim.
The other thing I need to practice is dismounts and jumping back on. I'm left-handed and automatically get off on the wrong side. If I try to get off on the left I get my foot stuck in the pedal every time. Grr.
I'm not specifically training for it. I've bought a 11-32 casette for the back and found some pipe lagginf and got no further. Might go an run up a few hill in August. At present I'm concerned about having to get off the bike and push, anything on the bike will be fine with no further training but I'm not much of a runner.
Summer cross series starts in August too but it is fairly flat.
A bit of practice getting on and off helps, the main thing to remounting is to get some momentum going before you jump on, and when dismounting, step through with your right leg between the frame and your left leg.
for a long carry, its not a bad option to use both hands and have the bike across your shoulders. And by the time you cant pedal a 32t on the back, youll be walking not running.
I'm not worrying about proper dismounts. once knackered a correct dismount wouldn't end good. just got some mini v brakes they are very good, since having them and the chicken levers I haven't been in the drops once (which my back and neck thank me for)
still undecided if I should change my 11-28 to some mountain bike gears???
a 32t with a 34 front is a good combo.
main thing is dont crash or puncture.
Get some tough tyres and pump them up hard(60psi)
You will lose more time through a pinch puncture than the extra traction a lower pressure will give.
11-28 and a compact 50-34 here.
main thing is dont crash or puncture
🙄 thanks 😀
