Dartmoor Hill Climb Training

With just 3 weeks until the Dartmoor Classic, Andy and I took a trip over there for 50 miles of hill climb training.

The weather was surprisingly kind to us with minimal wind and while the sky was in the main overcast, the rain passed us by.

We started out from Bovey Tracy and took in Haytor, Ashburton, Holne (now there's a hill), Princetown and returned via Postbridge and Manaton. The first 25 miles contained the majority of the 5.5k feet of climbing, such that the second half was considerably more enjoyable. We're hoping this is also the way of the Classic route!

The sights across the moors are so beautiful that there were photo ops a plenty!

Oh yes, and I left the AVP jersey behind, in favour of my RideLondon Team Diabetes UK colours for which I am still on the look out for sponsorship, should you be feeling generous today here is the link ..http://www.justgiving.com/Jonathan-Read-Bone ... I've said to my club members that if I get, say 5 club sponsorships in the next 3 weeks (I've already had one), I'll wear the AVP jersey for the Dartmoor Classic itself!

Another Reason to Cycle

74 days until the Prudential RideLondon-Surrey 100 and while the rain is keeping me inside, I've been catching up on my Cycling Weeklys. I don't normally dwell on the Fitness News section but flicking through, 'The key to diabetes' headline caught my eye. As you know, I am cycling for Team Diabetes UK in the RideLondon so feel this is a very timely article to be able to share.

It is estimated that 2.9 million are currently diagnosed with diabetes in the UK, 4.5% of the population. In the next 10 years, it is forecast that this figure will rise to 4 million.

The article talks of how those with a high risk of diabetes appear to reduce their chances of developing the disease through lifestyle changes including dietary modifications and exercise, and how a six year prevention study set out to provide medical evidence of this.

The researcher followed up on an original study, published in 1986 involving 550 participants, to identify whether the lifestyle changes still had an impact on the development of diabetes many years later. The medical records of the intervention group - those of the 550 who were place on a diet, exercise or diet and exercise programme - and the comparison group were compared. As at 2009, 73% of the intervention group had developed diabetes compared to 90% of the comparison group.

I could not work out whether those involved in the six year study continued with their diets and exercise but believe the intent was to show that any lifestyle intervention has a long-term effect 'beyond the price of active intervention'.  

So, another reason - if you needed one - to start cycling, as whether you're in a risk group or not, this is at least one disease you can cut your risks of developing through this great and healthy activity.

You can support further research into this disease by sponsoring me via the link below.

 

Post Op Pootle

With a need to get some miles in ahead of the Dartmoor Classic, in just four weeks, I was not going to let a sore kidney get in the way. Andy had been both out on a 50 mile ride with the 'Quiff speedsters' yesterday and was on taxi duty today, while I'd left it a bit late in the day to link up with Jason, so I had planned a solo 20 mile circuit out to Sidmouth.

On Sidmouth Seafront

Having suffered the steep climb up Roncombe Hill last month and following a discussion with Bobble of a less severe route out of Sidmouth - over a Branoc at the end of last week's AVP ride -  my route today was to take me up Sidbury Hill to the Hare and Hounds pub. I'm not sure now, however, whether I prefer a short sharp shock of a steep hill climb or a long 3 mile steady incline rising 200m that is Sidbury Hill! 

Talking of hill climbs, for what was going to be a gentle 'pootle', I made my best ever time up Seaton Down Hill, finally achieving a sub 5 minute time of 4m 57s, something I've been striving for since September last year when I set my last best time of 5m:20s. I'm obviously benefitting from having lost a few stones since then!

As I completed my long climb up Sidbury Hill and turned towards home at the Hare and Hounds, I was feeling so good that I decided to add a few more miles by including Southleigh and Colyton in my route, thus ending my circuit having completed 28 miles! This may not have been my longest weekend ride by far, but by exceeding my post op expectations by some way I'm now feeling good for the Dartmoor Classic and my Prudential RideLondon event which is closing fast at only 75 days away.

Broom Wagon Coffee Shop Opening

The bank holiday weekend has started in good tradition, with the heavens opening and rain lashing heavily against the widows such that no sane cyclist would be venturing out today. However, recovering this morning after another session of lithotripsy yesterday, I'm pleased that the weather would be keeping me off my steed anyway and I am hopeful that as the sky clears towards the end of the weekend, my pains will do likewise.

Meanwhile, what better thing to do with oneself in this convalescing state, than to visit the new coffee shop opening this morning in Seaton. Glen, the naked man with whom we rode out with on the AVP evening ride to Lyme, is the man behind this new establishment. Serving strong, hot coffee and cake, it certainly ticks two important boxes for me and will hopefully be a new popular meeting place for local cyclists.

Glen, the naked man & proprietor

The Broom Wagon Coffee Shop, takes its name from the vehicle that follows a cycle road race picking up stragglers who are unable to make it to the finish within the time permitted, i.e. sweeping them up. 

I hear that the Broom Wagon is to add another attraction in the coming weeks, a TV screen to show coverage of the many global cycling events which, unknown probably to many, are longer and as frequent if not more so than the well televised Formua 1 Grand Prix ... I can see me making this a regular venue for my coffee and lunch breaks in future!

Looking forward to the killer attraction

Should it have perhaps a once a month (or more) Thursday late opening, hint hint,  I could see the Broom Wagon even usurping the Kings Arms as final watering hole for the AVP evening ride. Risking a political backlash, I would particularly be in favour of this after the increasingly late serving of fuel and lack of space at the Kings Arms. The need of a good pint of Branock then being satisfied perhaps every other week at the White Hart, where live music, good post cycling carbs and plenty of space would get my vote. Watch this space. 

Anniversary AVP Evening Rainbow Ride

Around 15 pedallers were out last night for the AVP Thursday evening road ride. I would have taken a better count but was a late arriver having had both a puncture to fix and vote to cast before heading out and was lucky to just catch the front of the peloton leaving the Kings Arms.

Tigger lead us out, just as he did a year ago to the day on my first ride with the pedallers.

My first ever ride with the Pedallers, 23 May 2013

... yes last night was my anniversary with the club.

Tigger and Rex discussing an exotic form of fungi

Tigger's route was to take us out to Branscombe, Blackberry Camp, Southleigh and back through Colyton via an ecliptic mix of roads and hills, some quite varied from the ones we've taken before. The ride was not to disappoint, as it provided us a veritable mix of nature's delights: from farm safari, to exotic fungi and meteorological phenomena.

Negotiating the farmyard safari

To add to the rich social tapestry of our ride, we were also joined by Curtis, our American Pedaller, just recently returned to these shores and a new addition to our number, a visitor to the area, so I believe - I did not catch the full story - and then the rare experience, of meeting the off-roaders in a Red Arrows styled crossover, as they came upon us in the opposite direction on the road to Southleigh.

A mesmerising view across to Lyme Regis

End of the Rainbow Ride

Heading back to Colyton, we were greeted with the view of the most spectacular rainbow and luckily avoided the worst of the downpour which
had obviously preceded us as we road back into Seaton.

RideLondon Training - Honiton Circuit

84 days until the Prudential Ride London-Surrey 100, the hottest day of the year and my second training ride with my charity cycling buddy, Jason.

For our first ride, I travelled over to Jason's patch in Somerset for a Taunton Watchet Bridgewater loop.  Today, it was my turn to host Jason across the border in Devon. I selected the Honiton circuit I first completed back in September 2013 with Andy, when in training for my first 100 miler with the AVP. This seemed a very apt route considering the event we were training for today.

The Honiton circuit takes in Sidmouth and Ottery St Mary to Honiton returning via Stockland and Colyton. Getting out of the Axe Valley and Lyme Bay always requires a climb, and I had intended we take Stovar Long Lane but deep in conversation, I missed the turning and so had to take the far steeper Hollyhead Road; I know know why we stick to Stovar on our AVP rides - sorry Jason!

Selfie taken by Jason in Sidmouth .. before we hit the hills 

Dropping down Trow Hill into Sidford, I hit my fastest speed on 2 wheels, between 48-49 mph (Strava and Endomondo can't agree) .. could be a result of my new wheel and tyre combination. At the base of the hill, my plan had been to turn into Sidmouth via Fortescue Road, following the River Sid, but a Police car blocked the path that we'd have to take to make corner, doing the speed we were. Our minds were also, by then, focussing on whether we may even get pulled up for speeding, but we managed to slow sufficiently before hitting the 30 mph change in limit and the rapidly decelerating cars ahead of us!

At the front, we had the obligatory photo session and took on fuel in banana format .. me the whole fruit version, and Jason in gel form. I did try a gel later and it was not at all bad, considering.

Yours truly in my Team Diabetes UK kit @ Sidmouth

We took the climb out Sidmouth to the Bowd Inn and on into Ottery St Mary and Honiton, where having made such good time, we decided to reward ourselves with a coffee and cake stop - I think I was perhaps the more in favour of this, but then again, Jason was on my patch so was happy to oblige. I also knew the final climb which lay before us and carrot cake and caffeine was the best fuel for this!

Coffee and Cake Stop

The Northcote Hill / Old Chard Road hill climb was an absolute killer on my first outing last year, but  my training since has obviously paid dividends, as I took over 5 minutes off my first time on one of the Strava segments for this climb .. and earned PRs for the rest. Indeed, today I achieved PRs right across the ride :)

Jason at the top of the Old Chard Road hill climb 

We concluded our ride through Shute and Colyton, returning to Seaton along the Axmouth straight which has a fantastic new road surface laid on Thursday evening. I had hoped this new road surface would have been smooth enough to have given me a new PR on this segment, but I guess I'd used up all the carrot cake fuel by this time!

Another great training ride out with Jason, feeling like we're making good progress and Box Hill will be no issue if we carry on climbing the hills as we did today. 

Thanks for the support from all so far and for that to come ... here's my Diabetes UK sponsorship page if you've yet to visit ... http://www.justgiving.com/Jonathan-Read-Bone

Rous it Down

86 Days until the Prudential RideLondon-Surrey

We had a great turnout for the road ride last night with a spectrum of speed category riders making good time on the 25 mile Lyme Regis circuit. Even with Nelly carrying 7kg in his panniers didn't seem to slow him down much! Alas there were no ladies in our number, although with an 'Adam' skin suit on show, I'm sure that was a wise decision - see pics and decide for yourselves.

Down on Lyme Regis beach we bumped into a group of stunt cyclists balancing and jumping between the breakwater rocks .. not for the feint hearted. There was a suggestion we show them how it should be done but with time ticking we needed to move on .. may be next time!

Weather was warm and sunny as forecast, and the golden sun set from the top of Trinity Hill a wonderful sight.

Oh yes .. and why was Nelly carrying 7kg of bricks in his panniers? Well it was not a (justified) rider's handicap, but he's in training for his June ride from Venice to Topsham for the Force Cancer charity. Read more here http://thenelly2014.wordpress.com

While I have to remember to power Garmin back on after a stop, as I missed a good few miles off my total distance here, I did record some very good achievements. 10 Strava segment PRs and at last, an AVP record on the Rous it down segment. The training continues.

Wheel Upgrade

87 Days until the Prudential RideLondon - Surrey.

Another good 10+ mile ride out to Beer Quarry Caves this morning, on yet another beautifully sunny start to the day. This takes my weekly distance total up to just over 31 miles and sitting mid table - of 3 - in the AVP stats.

No ride out tomorrow morning as I have the club run in the evening and I want to ensure I'm fresh for any sprints with Andy!

New Mavic wheels and Schwalbe tyres

This evening I completed my wheel upgrade with a pair of Mavic wheels and Schwalbe Ultremo ZX road tyres. I think they set off the bike's black and white look really well, but more importantly the freewheel is quiet and the ride smooth and quick .. or so I'm hoping :)

RideLondon Solo Training

88 days until the Prudential Ride London-Surrey 100 and the week has kicked off well with a couple of beautiful early morning training rides. I'm focussing on building my long hill stamina by climbing my local Seaton Down Hill. It is funny how, looking back through my blog and Strava results, it took me close to 20 minutes to make it to the top the first time I attempted it and now I'm driving for a sub 5 minute climb!

Down on Beer Beach - I love this shot - notice the Team Diabetes UK colours?

While I'm in training for my August charity ride, training which includes the Dartmoor Classic sportive next month, there is no shortage of pro events to inspire me. We've had the first Friends Life Women's Tour, with all 5 days excellently screened by ITV4 - a fantastic event it was too, those ladies have so much stamina! Then there is the Italian Giro, three weeks of cycling which kicked off at the weekend and the Amgen Tour of California running at the same time, both of which I'm flicking between, watching via the EuroSport app on my iPad. So I'm never too far from a cycling fix!

Selfie - loving these sunny early morning rides

All has not been plain sailing these past few days though. Over the weekend I heard that worrying tick from the freewheel which brought me to a flying stop a few weeks back when it seized. The BikeShed were good in replacing it under warrantee but for it to be seemingly happing so soon again was not comforting when I'm taking on rides that put me 20 miles or so from home. That's a long walk in cycling shoes! They offered to have another go at repairing it but said it was probably the Californian styled seals which don't need to be so resilient to water exposure. I decided instead on purchasing an uprated European replacement set at cost and my early experience of the rear one has been very positive. I am just now waiting to fit new tyres and the matching front wheel and I'll be flying .. and feeling much more at ease that we will both survive the miles. Pictures and details to follow once I've completed the full upgrade.

101 Miles

90 days until the Prudential Ride London-Surrey 100 and it's been all go on the cycling front this week!

I for one completed 101 miles in the saddle and it could have been so many more had I not been entertaining over the weekend, that said, a great time was had and one must, after all, have a bit of R&R as well. The week kicked off with a 46 mile bank holiday ride with Jason out to Watchet and back. I had to return to work on Tuesday but managed a quick pre breakfast ride on Wednesday, adding a further 6 miles to my tally.

Thursday it rained most of the day and so I decided to take the Crosstrail out on the 28 mile AVP evening ride, not wanting to spend another weekend cleaning dirt out of every nook and cranny that it had settled in, on the now unwinterised Roubaix, last week. The ride was good and fast and gave me 3 new records for the Crosstrail: 26.19 km in one hour, 10 miles in 30m:23s and 20 km in 41m:11s .. quicker than I've done on the Roubaix. I really don't understand that!

Thursday AVP Evening Ride

Friday, I was itching for another ride and so took a trip out between conference calls and skipped lunch. It was whilst out on this 6 mile circuit that I also tried adding a more height in the saddle, as I've been feeling a little close to the pedals of late and lacking power.

Being just 14 miles shy of the round 100, I took an early Saturday ride out to close out on this shortfall and before my weekend guests rose for breakfast. I don't know whether it was the additional saddle height or the need to rush back, but I made such good time that I broke my previous seafront sprint PB, something I've been attempting, without success, to do for ages. This ride put me at the top of the AVP distance table for the week, but having most of Saturday remaining, and the monthly AVP Sunday ride - which I was going to miss - I slipped to 3rd by the close of the weekend.

Although I may not have come away with the top mileage, I achieved probably my largest number of PBs for a week, one of which I'm most proud of as .. and don't tell anyone, it's put me at the top of the AVP table for this Strava Segment .. !

Cowhayne Land to Boshill Cross Strava Segment

RideLondon Training - Taunton Watchet Bridgwater Loop

Just 96 days until the Prudential Ride London-Surrey 100 and time to meet up with my charity cycling buddy, Jason, for our first training ride.

I last rode with Jason on a sunny summer's evening back in August last year. I'd just taken delivery of my new Roubaix and Jason was out on his Carrera of 3 months .. we were both reasonably green to this cycling lark. On that ride we completed an 18 mile hilly route around Branscombe, following one of my club circuits. Today, to mix things up, I made my way over to Taunton for a ride through Somerset, Jason's stomping ground. This also gave me the opportunity to test out the bike carrying capabilities of my new Yeti, the vehicle we'll be using to get to London in 3 months time.

We headed north out of Taunton along a gentle 10 mile 500ft climb through Bishop's Lydheard to Crowcombe, sheltered - we were to discover on our return - by the Quantocks to the east. We set a brisk pace from the off, amazingly both gaining a top 10 fastest time on the Taunton to Wills Strava segment, over the first 9miles of this climb.

Descending Halsway Hill through Williton and into Watchet, using forward momentum to rise up and over the occasional humps, was exhilarating. The timing of our arrival into Watchet was perfect as we were greeted by a touch of nostalgia in the form of a steam engine preparing to depart the station.

Greeted by touch of nostalgia in Watchet

It was then just a short ride down to the harbour for obligatory photos. There is talk of this year's AVP 100 miler doing the coast to coast, Seaton to Watchet and back, so I hope to be free for this.

Jason ' the powerhouse' !

On reflection looking a little overdressed for the warm weather!

After a short stop, a munch on a cereal bar and a gulp of isotonic liquid -- no cake! -- we headed east along the coast road, climbed up to West Quontoxhead and onto the A39 via Holford and Nether Stowey to Bridgewater; prior to which, about 10 miles out of Watchet, we stopped under a very warm sun for coffee at one of those rode side mobile cafes. I hear since that I may have been wise to cover up, as Jason now has rather pink arms. 

From Bridgewater we continued on the A39, dodging cars on the roundabouts and along the busy dual carriageway. This was not the most pleasant part of the ride - understatement. I am not one for busy fast roads at the best of times, but now out of the protection of the Quantocks, we were riding into quite a strong headwind; I felt as though I were towing a caravan .. but Jason just drove on, he's become quite a powerhouse! He says its down to his new Giant .. yes another new bike .. but personally, I think it's more a result of his new training regime, I need to get my finger out ;)

It was great to be out riding with Jason again and what a different ride it was since last time. Over 45 miles covered in which I achieved my quickest average speed for a ride, 15.4 mph, surprising considering the distance, and I smashed my 1 hour (17.5 mi), 20km (41m:26s) and 50km (1h:55m) records. The 50km record having been set back in September last year. You can tell I'm impressed ... looking forward to another ride with the 'powerhouse', we just need to fit in a cake stop next time :)



If you have not already (and if so, thank you!) please do not forget to sponsor me for the Prudential Ride London-Surrey 100, when I will be riding in aid of Diabetes UK.  http://www.justgiving.com/Jonathan-Read-Bone

AVP Evening Bluebell Ride

I and 7 other Pedallers pedalled out on Thursday night in glorious sunshine, hard to believe an hour earlier that it was still raining. A day of rain had, however, left its mark on the lanes as I, one of the few without mud guards, was to discover to my, and those in my wake, detriment!

We headed out to Offwell via - according to the map - Chapel Nap a 2 mile 500 ft climb with great views over toward Shute. We crossed the A35 and circled round Cotleigh along Old Chard Road, a quiet excellent riding surface with superb scenery. It was payback time at the end of this road, however, when we had to climb steeply, maxing out at16%, up to Stockland Hill. From here, it was a glorious high speed chain gang bast to the A35 and back to Seaton via Musbury.

We had one stop for Airfix to fix a snakebite puncture but otherwise this was another great ride out with 25 miles covered in just under 2 hours .. and 3 new PBs .. 1hr (16.3 mi), 10miles (30m:15s) and 20km (41m:35s).. feeling good!