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Sounds like a plan.. No point turning up knackered. You're not going to 'improve' by training in the next 3-4 days.. So i'd just be concentrating on getting to the race in the best form possible, relaxed, refreshed and loose. You can't train in 3 days to any real level of improvement i rekon.
But you could balls it all up by over-training 😉
Nath- do you just get an email? I was next in line after you I think.....
Edit- just read the 'how it works' bit 🙂
I was one place behind you but now seem to have two in front of me.... fingers crossed still!
@weeksy - yeah exactly. The WBR TT really did highlight how tired my poor legs were!
@crosshair - yes, you get an email like this
Dear NathanYou are on the waiting list for a place in:
Imperial Winter Series (Hillingdon) 2016/17 Round 5 of 9
This email is to let you know that a space is now available.
Use the link below to enter:
Enter
This space will expire at 19:05 11-Jan-2017
ThanksRiderHQ Team
You must log in to see the spot, alternately just log in and your home page were it shows you current and passed entries you'll see "enter now" on the one you're on the waiting list for.
In other news the fleet is being reduced back down to 2, someone's buying the Felt at the weekend 🙁
By god, 3/4 through the book.
How I've been going about this has been all wrong...
Diet wrong
Training Schedule wrong
Recovery wrong
😆
If I act now I should have corrected the mistakes (mainly why I'm knackered lol)
For instance I've been sticking to 50% Carbs, 20% Fat, 30% Protein.... This should be 60-70% Carb, 10-15% protein 15-20% fat. Going forward I'm increasing carbs LOADS and aiming for 65% Carb, 15% Fat, 20% protein.. The reason for the protein intake is I'm a vegetarian so I'm artificially increasing it via protein powder (which I don't think is as efficient as chicken etc).
Re-reading areas later to build a proper training plan including 2 hour+ cycles to rebuild my base. ALL my cycling for the last month has pretty much been less than 2 hours.
Feeling that I can make positive changes now, thanks for the recommendation @TiRed!
How I've been going about this has been all wrong...
I'd suggest from the power numbers you have posted you've certainly been doing something right.
Re-reading areas later to build a proper training plan including 2 hour+ cycles to rebuild my base. ALL my cycling for the last month has pretty much been less than 2 hours
95% of mine for the past 10 years have been i'd guess. The simple fact is, we have lives, we have families and jobs. Living in the ideal world isn't possible for most people.
You can only do what's realistic within your environment, don't beat yourself up too much.
I'd suggest from the power numbers you have posted you've certainly been doing something right.
+1 🙂
I think it's more luck than good practice!
The missus goes to the gym religiously after work and on Saturday/Sunday mornings so I always have the time. I just haven't been using my time efficiently recently.
Trying not to get too obsessed with it all, as after The Imperial Winter Series I don't have a specific aim/race/race series (unless by miracle I get my 3rd cat) which appears to open the doors quite a lot to races with points. To be frank though, skills wise I don't think I'm ready for 3 anyway, particularly the bit about being mid pack in the middle, instead of my usual at the edges.
I know there are 4th cat races with no points pretty much every weekend after Imperial, but doesn't seem the same. 😕
To be frank though, skills wise I don't think I'm ready for 3 anyway, particularly the bit about being mid pack in the middle, instead of my usual at the edges.
Reckon half a dozen races and you'll be fine.
Any 34 or 234 races down your way? Harder to get points but think you'd be fine with the pace and it's all good experience. In with the 2's and 3's will be more fun too as it'll be harder racing and breaks tends to be a bit more organised.
Yeah - it's been a sharp learning curve, getting more comfortable though 🙂
I didn't think there was, certainly ones for points, but the BC website is leading me to believe there are points up for grabs:
[url= https://www.britishcycling.org.uk/events/details/154841/BC-West-Thames--1 ]BC WEST Thames Series TUES 11/04/17 - 08/08/17[/url] - Just need to adjust my working hours for this!
[url= https://www.britishcycling.org.uk/events/details/154659/Westerley-Spring-Crits ]Westerley Spring Crits[/url]
[url= https://www.britishcycling.org.uk/events/details/156802/Dulwich-Paragon-CC-VeloPark-Winter-Series-2017-Race-1 ]Dulwich-Paragon Winter-Series-2017 January 31, Feb 7, 14 and 21 Lee Valley Velo park[/url] 10 miles from work so would head straight there.
If points are available then great, if not I'm still going to try and take part in a few! 🙂
You are doing fine, although you do need to fuel the engine. As for longer rides, well I found that training the engine for 1hr circuit races by shorter interval training will boost your performances in... 1hr circuit races! I also found that when I moved up to longer 80 and 100 km road races, I was able to hang on for... 75-90 minutes, but no longer. The longer base miles will provide that endurance for road racing that crits and circuit races just do not give you (they are limited by regulation to 1hr + 5 laps as Regional C+ band).
The Tuesday evening 34 race is very good, and the E123 race after it is normally a brutal for the serious teams in London (NUUN Sigma and Pedal Heaven). Last summer I raced both back-to-back on occasion to build endurance, although this is our club night, so I tended to mix this up with a medium/fast chaingang.
Incidentally, not a lot of people realise that you can always "race up" a category, and enter the E123 race, even as a 4th cat. You can't "race down" a category unless you are female, or, occasionally. a veteran. It's not common in road races, because they are over-subscribed, so a selection tends to me made by the organiser. In a circuit race, there is no issue if places are available.
Incidentally, not a lot of people realise that you can always "race up" a category, and enter the E123 race, even as a 4th cat. You can't "race down" a category unless you are female, or, occasionally. a veteran. It's not common in road races, because they are over-subscribed, so a selection tends to me made by the organiser. In a circuit race, there is no issue if places are available.
That's not right at all, you can't have a 4th Cat in an E/1/2/3 race! They're not insured to be there, the race has specifically been put on to exclude 4th Cats.
That's the whole point of the category system, to ensure that riders are able to select the most appropriate race for themselves. Otherwise there'd be no point in a category system at all if you could turn up at ride whatever you wanted!
TLI and LVRC might manage things slightly differently but for BC races, you ride in the category shown on your racing licence.
I refer you to the rule book...
6.3.1.5 Regional C+ and Regional C – open to Senior
and Junior riders of all categories, to be run as
a handicap event, or other appropriate format.
Such events may also be restricted to 4th
Category riders only
You can always race up a category in a circuit race. That allows 4th cat riders to race E123. Most road races will however be Regional A/B, so you are correct in that respect. You won't be racing a BC National Event as a 4th cat (except as a Veteran/Masters)
6.3.1.5 Regional C+ and Regional C – open to Senior
and Junior riders of all categories, to be run as a handicap event, or other appropriate format. Such events may also be restricted to 4th
Category riders only
Key phrase being "or other appropriate format"
The organiser has stipluated E/1/2/3 which means exactly that. Regional C+ can mirror any of the existing Regional / National classifications - it can be open to all, it can be restricted to any other categories at the organiser's discretion. A 4th Cat can't ride in an E/1/2/3 event.
Sort of related, (and inspired by this thread) I've entered my first road race in a little while, the Eddie Soens so that's my season opening arse-kicking booked in! 😉
I think it's more luck than good practice!
I've been quite structured and disciplined with my training over the past couple of years and TBH I'm not entirely convinced I'd not be just as quick off a twice a day commute!
Having said that, I've learnt a lot about training and what to do and what not to do over the past few years. Feel free to PM me if you want, happy to share info.
Ok, I was curious about the tyre pressure thing so I ran a test this afternoon.
Conti Gatorskin Hardshell 28mm.
4.8 mile out and back loop @ 200w.
1. 080psi- 16.7mph quiet and supple.
2. 100psi- 16.7mph noisy and bouncy.
3. 120psi- 16.7mph quieter than 100 but could feel it in my arms- very rough.
Not mega scientific but enough to make me feel better about my grippy 80 psi choice 🙂
@mrblobby - Thanks! I'm putting together a training schedule from the book, will post it up here for people to poke holes in it 🙂
@crosshair - I've just seen that test on Strava. At 100 & 120 psi you posted 5 sec quicker times. Day to day 80 on the crap roads, not tempted to try 100psi on the silky smooth track?
Edit; just seen your reply on strava 🙂
P.s. Got an email yet?
Finally found my go to chart for PSI:
[img] 
?itok=gQ09vWL-[/img]
It requires measuring the weight on each wheel, or 40/60 is a starting point for racing bikes. But I've just remembered it's a bit mad on the front wheel.
E.g. Me/bike/clothes = 80kg on 25mm tyres = 32kg on front, 48kg on rear = Front 60psi, Rear 95psi. There's no way I'd run the front at 60psi!
I'm putting together a training schedule from the book, will post it up here for people to poke holes in it
Cool. We'll have you periodised, polarized, fasted, ketogenic, and have sucked all the enjoyment out of riding a bike before you know it 😉
No, no e-mail.
As per my reply, on the Garmin, the 80psi test is 0.01 miles longer (4.85miles). There were 4 button presses per lap:
Start @ start line
Stop @ 30mph sign at the next village
Start @ NSL sign after turning around
Stop @ the Start/finish line
I'm amazed the distances are as close as they were to be honest 😉
mrblobby
Cool. We'll have you periodised, polarized, fasted, ketogenic, and have sucked all the enjoyment out of riding a bike before you know it
Commuting on a bike in central London is enough to kill any enjoyment of cycling - managed so far haha. Plus I've spent so much money on bike stuff now and I'll admit there is a large buzz from racing! (I think I'm hooked)...
Haha fair enough @crosshair - looked scientific enough for me! End of the day it's reaffirmed that you're running the correct psi for you.
Yes, I'm happy with my choice. Cornering grip seems pretty important at Hillingdon too so the lower pressures should suit that.
It would probably help with the grit type punctures from all that MTB'ing too- I still have mud on my bike from the last race 😉
Yeah I ain't ever cycled at those angles before Hillingdon, didn't even know that grip was possible on such a tiny patch of rubber! 😆
On a side note I was using a spare wheel on Saturday, no idea what brand it was or the tyre or psi - but felt okay to me! 😆
Entered for this week 🙂
Crosshair, you planning on doing the Abingdon ones in Feb? It would mess up my plan but I do quite fancy it. Though i seem to remember reports of some foul weather from those that did it last year.
Edit... I see from the race info they are well prepared...
A gritter has been purchased to cope with potential weather issues should they arise.
😕
Great, see you there!
Are you turning up at 9am again? 😆
Might be interested in that too mrblobby, if I can persuade the missus.
@Mrblobby- need to investigate further. Let's see if I'm hanging with the bunch by the end of these first 😉
@Nath- I'll prob leave here at 10 so traffic dependant, should have time for a coffee beforehand registration if you like 🙂
The first two clash with Hillingdon but the last two could be good.
@crosshair - I'm the worst time keeper in the world so no idea what time I'll get there yet (I cycle).
However I normally aim for around 12:15? Last week we were stood around until 1pm and only got two laps warmup in.
Either way I'll be in my Red top with white stripes again, number 82, you'll hear the wheels before you see me haha - I'll bring those gels!
@weeksy you heading down too?
P.s. Just noticed I was 28 / 44 - bloody puncture!
Sorry NAth, got a better offer i'm afraid, Forest of Dean with 2 mates and my 8 year old, i'm afraid my little man always trumps standing watching you boys 🙂
As much i could persuade him to stand there for an hour in summer, persuading him in the middle of winter is a different kettle of fish.
Haha weeksy - don't blame you!
The forecast has changed - no rain! Although according to one of my weather apps there's snow forecast. 12mph winds 😥
I'm gutted, someone is coming Saturday afternoon to pick up the Felt - I was kind of only putting it on Gumtree to appease the better half... https://www.gumtree.com/p/bicycles/felt-f95-road-bike-large-frame-58cm-inc-cosine-wheels-105-brakes-chainset/1209279760
That seems cheap.
CH should have bought it instead of using the Argos boat anchor he keeps trying to justify 🙂
I bought it for £350 2 and a bit years ago lol
Crosshair uses a B'Twin doesn't he? Decent bikes.
I'm not posting the Triban 5 5*reviews any more Weeksy- you still obviously haven't read them 😉
It was a £700 spec bike (9.7kg in medium carbon fork and full Sora) for £400- what's not to like? Besides- I'm not going to hang with the bunch just by buying a new bike!!! I'm not that naive 😉
In all seriousness, I've spent nothing on that bike. Two tyres and a wheel in 4 years means it owes me nothing.
Handy if it gets lobbed down the track.......
Definitely @crosshair!
I've just had to adjust my insurance coverage for wheels and power meter 🙄
Do you have a road bike weeksy?
Do you have a road bike weeksy?
I have a carbon Isaac thing on perma-loan from a neighbour. I think it weighs about 8kg tops and is full Campag, light wheels etc.
I've read them CH... it says it's a great budget bike.... You wouldn't race XC on a budget bike, you wouldn't race CX on a budget bike.. But you race roadie on it.
I can't argue it's been great value for money. I'm not denying that at all.. but it's a cheap and cheerful bike not a decent race bike. Give yourself the best chance possible of holding the pack and ride something great.
I think you are deluded. My bike isn't holding me back and I like riding it- changing isn't anywhere near the radar screen at least until I'm in contention for points. And even then, I imagine I'd get most of the way through Cat 3 by just upgrading my wheels......
It's an art that's going to take me a while to learn (and get fit enough for) and I'm happy and excited by that 🙂
I think you are deluded
I think we've established you think that already
Give yourself the best chance possible of holding the pack and ride something great.
On the rare occasions I manage to get to Hillingdon, I race my SS road bike! There's a lot to be said for racing something relatively cheap. I've seen the tears that result from a £5000 carbon dream bike sliding down the tarmac underneath a pile of other riders and bikes...
Weeksy- now now, I thought you weren't sensitive 😉
Look, you like purchasing solutions. New bikes, new genres, new tyres. And that's fine.
But squint your eyes a bit and most low-middle category road bikes do the same job. A couple of kg's on the bike isn't really here or there.
When I've got the knack, got the top-end fitness, got the nutrition right, am stretching every day and getting enough sleep and have periodised my training for three months into a series- then perhaps I'll start questioning the bike.
Besides- imagine dropping off the back of the bunch on a £2k carbon frame set 😀
imagine dropping off the back of the bunch on a £2k carbon frame set
Reverse that with....
Imagine not dropping off the back of the bunch.
Clearly i don't know.. i've not been there, not ridden it, but i have seen your desire to compete with them, to hold the bunch, your training, your efforts, your food planning, i just want to see you acomplish your goals.
I think we can esablish that someone like Nath or Blobby could run in the pack on your bike.. but that doesn't necessarily mean you couldn't run quicker on a better one... It may only be 2%, 3%, but that could be the difference to you holding the pack next time out or not.
Maybe it's not the bike, maybe it's the bar position, the saddly position, cleats, or .... etc etc... I'm just often shocked that you're not giving yourself the best chance possible in ALL aspects, you're happy to train the hell out of yourself.. but maybe it's not the only answer.
I really hope you manage it anyway this weekend.
Once you're riding on a reasonably stiff alu framed bike with well adjusted, snappy shifting gears, stiff wheels and probably sub-20lb, then everything else is so so so marginal. Not denying better kit doesn't feel nice, make you feel better or ride a little quicker maybe, but getting dropped is either a matter of fitness or positioning.
The adage "don't race what you can't afford to replace" is never truer than in road racing.
Doesn't stop me spaffing a lot of money on nice gear though! 😉
Now now you two 😆
I have no doubt that I would have achieved 17th & 28th on my Felt - if not better as I was a lot more used to it - but racing was a bloody good excuse to get another bike, not that I'll ever admit that to her!
Me and my bikes are all insured up to my eyeballs haha.
@Weeksy- crumbs that all a bit overblown! I tried it because I've been curious for years, I didn't enjoy CX this year and I had some fitness I didn't know what to do with. I was also actually pleased with how I rode last time. I held a much better position, hung for longer and was only half a lap off of hanging for most of the race. I even got back on as per my plan and outsprinted a Cat 3 woman 😀
I was also (with hindsight), still ill.
I don't know how many times I have to say that the bike isn't holding me back! I did actually rotate the bars for the last race to make shifting/braking easier on the drops but everything else I'm happy with.
As a broad shouldered 90kg guy- the bike is honestly the least of my problems!!
I'm kinda with crosshair, i'd not be racing a carbon superbike in a 4th cat crit either. Engine will make a much bigger difference, then aero clothing.
Basic frame and groupset are just fine to start with, but i'd be getting a set of half decent wheels and fast tyres. Something like rs81 c35's with gp4000's