[Beasty]

So what will 2102 bring? I’ve now had 2 years racing, and feel my strengths remain TTs and on the track. However I feel as if I’m improving my tactical awareness on the road, and one of my 2012 objectives is to try and get a podium position in a road race.

I suspect I won’t get the same opportunities to race as regularly as in 2011 due to work and other commitments. Hence I’m not going to target any particular league in 2012, but will be picking and choosing my races in the vets TT and Road Race and Swords Leagues. I’ve taken out an A4 licence for 2012 (I’ll need it for some of my track plans), and will be interested to see if anyone puts on any “Over 50” races (which received approval at the recent CI AGM). I’ll also be looking to get down to Sundrive, particularly for the Autumn track league.

I’d like to improve my TT times for 10, 25 and 50 miles. I was within 4 seconds of 24 minutes in the 10 mile in 2011, and would at the very least want to try and break through that barrier. My best 25 mile time is 63m 32s, although I never had the best weather conditions over this distance. With one or 2 adjustments I would hope to get under 63 minutes. I’ve only done the one 50 mile TT, and if I try it again next year the time will be heavily dependent on conditions on the day – if decent I would like to get under 2h 10m. RobFowl has been promising to drag me up North to try some of their TTs – the roads they use are apparently much more conducive to fast times than those down here.

The plan is to up the distance over the next three months or so. I’ve been doing around 200km per week over the past couple of months or so, and will be looking to increase this to 250km (including road, track and turbo) to give me a solid base for the next racing season.

In terms of the track, I need to focus on starting to improve my times over the shorter distances, and will be looking for a more specialist pursuit bike given this is my strongest discipline. This brings me to one of my main objectives – I would like to defend my Vets pursuit title, and if they run them I would also like to attempt the European Masters Championships. If that goes well I would then like to give the Worlds in Manchester a go in October – it’s a bit of a busy time work-wise, so I would probably only be attempting the pursuit. I know a medal is well out of my reach in the Worlds (I’m about 25s outside based on my Sundrive time, but should be able to get closer on an indoor track), but I would like to see how close I can get.

One tool I’m looking to help with my track preparation is the Wattbike – a power measuring turbo designed in conjunction with Team GB. The only thing that’s missing is actual air resistance, but it does a good job of mimicking track riding very effectively. The only thing it can’t replicate is starting which is the weakest part of my track technique. However having used it quite a bit already it does allow me to practice pacing, particularly for the 2k pursuit, where it’s not easy to get a track to yourself to practice (I’ve only done 2 of these, both competitively in the IVCA championships)

... oh, and hopefully I'll have a new road bike in time for the racing season

[levitronix]

Im sure pick the right A4 race and a blast off the front will be enough to stay away

[Beasty]

An 8 day week to start the year

Started with a turbo session on New Year's Day, including a 71.5s kilo and 34.4s 500m. I then did a local spin on Monday, and was out for 90 minutes or so with some of the Swords guys for a nocturnal training spin on Tuesday.

Back on the Wattbike for an hour on Wednesday - including a 30m TT, where I managed 20.26km at 256w, which is about 350m and 12w down on last time, but I was much fresher then

A finally did a couple of commutes on Thursday and Friday, doubling uo the return journey to around 46km. I took advantage of a strong Westerly on Thursday mornin to improve my KOM on Feltrim Road, and recorded a few more Strava PBs on the return journeys

It all added up to 273km at 28.7kph, which is just about in line with my 250km per week target for the next few months

Next week should see a couple more commutes plus evening training, then back on the turbo for some late evening sessions, as I'll be home alone except for the kids ...

[morana]

from what I seen on the road a podium wasnt far off last december and based on that ride I should think you will get a sub 24 TT.

The Over 50's is a Northern idea but will be interesting to see if it spreads south.

Best of luck for 2012 in every aspect of sport except football!!!!!

[kumate_champ07]

Originally Posted by Beasty

An 8 day week to start the year

Started with a turbo session on New Year's Day, including a 71.5s kilo and 34.4s 500m. I then did a local spin on Monday, and was out for 90 minutes or so with some of the Swords guys for a nocturnal training spin on Tuesday.

Back on the Wattbike for an hour on Wednesday - including a 30m TT, where I managed 20.26km at 256w, which is about 350m and 12w down on last time, but I was much fresher then

A finally did a couple of commutes on Thursday and Friday, doubling uo the return journey to around 46km. I took advantage of a strong Westerly on Thursday mornin to improve my KOM on Feltrim Road, and recorded a few more Strava PBs on the return journeys

It all added up to 273km at 28.7kph, which is just about in line with my 250km per week target for the next few months

Next week should see a couple more commutes plus evening training, then back on the turbo for some late evening sessions, as I'll be home alone except for the kids ...

that's pretty decent tho standing starts on a stationary bike aren't realistic. if you can get down to Sundrive before the Summer you could pick a big gear and do a standing start every 2nd lap, slow down on the final staight out of the bend then blast it to the finish line!

when others were cooling down at the end of track sessions I would do a similar drill but more of a rolling acceleration from up high on the banking. every lap for maybe 10mins. noticed a huge improvement 2 weeks later!

you can do the standing start drills on the road but that can be messy

hope my advice doesnt come across as condescending as you have a few more years experience than me!

[Beasty]

Originally Posted by kumate_champ07

hope my advice doesnt come across as condescending as you have a few more years experience than me!

Not at all - you've actually done quite a bit more track racing than I have, and I've only been road racing for 2 years

In terms of the Wattbike, the absolute times are not my main focus, it's more a matter of improving my times, and getting my pacing and gearing right. Having said that it is a remarkably accurate piece of equipment, except for the starting. I can practice that by turning the air and magnetic resistance up though

I've only ever done two 500m TTs and two 2km pursuits (in the last two vets championships), and it's clear from my Garmin records that I lose quite a bit of time in the starts, and I clearly need to work on this. I reckon that riders in my age category typically lose about 4s getting up to speed in the pursuit, and a bit less in the 500m. I'm losing around 5-6s in each discipline. Part of it's down to gearing though, and again I'm hoping the Wattbike will allow me to experiment a bit more ton establish my optimum cadence for each event. Interestingly in the pursuit the riders in the Masters typically slowed down towards the end, while I was able to maintain pace throughout in both vets championships, and I think my overall pacing was good

NB - I did experiment with some starts at Manchester recently, but was then castigated by the coach for going too slow!

[Beasty]

I managed to cram 200km on the road into the first part of the week, with extended commutes on Monday and Wednesday and and evening session on Tuesday.

Then it's been the Wattbike with 3 late evening sessions. Friday it was just really turning the legs over, then some speed work on Saturday when I managed to better my previous PB in the Flying 200 twice - my new best in 11.90s. On Sunday I focussed on endurance with my first attempt at the 4k pursuit. I'm happy with my time of 5m 29s, but know there is scope for improvement. I started steady and managed to increase power each minute. The average over each minute interval was 286w, 293w, 304w, 320w and 348w respectively, with an overall average of 310w. I know I can get up to over 350w on the road bike but that's when climbing. I'm not sure whether I can in a steady state. I was hitting 380w at the end, and feel I had a bit left in me, so think I can improve that time with better pacing

Total distance for the week was 285km in about 9hr 34m, with not a minute of daylight encountered

Next week will be disrupted due to business travel, with no commuting opportunities. I may get out a couple of evenings during the week, then it will probably be back to the turbo for the weekend

[GlennaMaddy]

Originally Posted by Beasty

.I would then like to give the Worlds in Manchester a go in October – i

Never mind the worlds, the big question is what group you're going to ride in the Swords league

[Beasty]

Originally Posted by GlennaMaddy

Never mind the worlds,

Just found out the Europeans are in Minsk The chances are the turnout will be low, meaning there's even more of an incentive to give it a go. Problem is it could well clash with holidays ...

Originally Posted by GlennaMaddy

the big question is what group you're going to ride in the Swords league

I'm nearly as old as the Lion of Fingal, so whichever group he is in

[GlennaMaddy]

I'm nearly as old as the Lion of Fingal, so whichever group he is in

The Lion isn't roaring 250 kms a week like The Beast of Fingal ;-)

[RobFowl]

Originally Posted by GlennaMaddy

The Lion isn't roaring 250 kms a week like The Beast of Fingal ;-)

Don't diss the Lion Ps its more Baron Beasty of Beasty manor (Baron of Fingal)

[Beasty]

Originally Posted by GlennaMaddy

The Lion isn't roaring 250 kms a week like The Beast of Fingal ;-)

Maybe I should be in the same group as RobFowl then as he's over 10 years younger than me

Anyway, first 3,000km of the week completed - unfortunately none of them on the bike - guess that makes it a "rest" day

[RobFowl]

Looking forward to it TBH. Will hope fully be in good enough shape to ride hard and contribute.
I'd say start group 2 and see how it goes.
I don't go for the riding in the hardest group you can and just sitting on. I like to be able to contribute and I know Beasty does too. Sitting on is not his style...

[Beasty]

TBH in the League races I took part in last season there were perhaps half a dozen of us who worked hard whenever we turned up - 2 of them ended up in Group 3 with the League title and runner's up position between them. On the Bog of the Ring I could probably cope (and contribute) in Group 3, but would get crucified by those half my age and 80% of my weight on the hillier courses

The last thing I'd want to do in a CP is just sit in and let someone else do the work (until we get caught by the faster groups)

[Beasty]

Quite a bit of business travel restricted cycling opportunities last week to an evening training spin on Tuesday, a Wattbike session on Wednesday, a local spin yesterday and another Wattbike session today. Total distance was 165km in just over 5 and a half hours, bringing the YTD to 723km.

Yesterday I was able to optimise the benefit of the expected 30-35kph (which actually turned into a 50+kph) Westerly on a couple of Strava segments. That resulted in two KOMs proving Accuweather really can be your friend. In fact, on one of them my average speed was over 49 kph compared with a previous best of 42.9kph. Even a shaungil and his brother lead-out team on Tuesday only resulted in an average 35.2kph on that segment, although it was a lot calmer (and darker!) for that ride.

Turning to the Wattbike, I did my first 3,000m pursuit this afternoon, recording a time of 4m 1.63s. I reckon that translates to around 4:15 to 4:20 on Sundrive in the type of conditions we had for the last IVCA Championships, which I would be more than happy with. I also managed to improve my best flying 200 time from 11.90s to 11.80s. The Wattbike practice I'm getting is improving my technique quite a lot, although it is very difficult to compare the flying 200 time to what would happen in the real world. In addition to weather and track conditions the Wattbike assumes an aero position, which is not realistic in the sprint events, and does not reflect the effort required to get up to speed.

One thing I am building quite a lot of data on is cadence to allow me to try and work out best gearing for the track bike. That time of 11.80 would actually require something like 114 gear inches, which is entirely unrealistic for the event (for me anyway!) - the maximum I've ever used is about 98 gear inches, although I have felt a little undergeared in some events, and perhaps I do need to practice a bit with some higher gearing (certainly for flying starts, and perhaps also for the pursuit - getting up to speed is more of an issue for me in TT's - I need to work on starting technique to deal with that). I also recognse I'm more of a grinder than a spinner, and need to practice a bit more at high cadence.

That brings me onto "the OBREE way" - Graeme Obree's new training book, which arrived a week or two ago. He has chapters covering (amongst other things) breathing and pedalling. I've been trying to put into practice his suggestions on pedalling - the Wattbike is perfect to monitor the impact. I can see a better "spread" of power throughout the pedal revolution emerging. It does not seem to impact on the interaction between avearge power and speed, so I'm assuming the "efficiency" gains are more about being able to sustain a higher overall power output by evening out the effort.

Next week I'm hoping to get a commute in tomorrow, then it's over to Manchester until Thursday, with one track session booked. The ferry only gets back into Dublin after midnight on Friday morning, so I'm not sure if I'll get another commute in. Then I will hopefully get out for an hour or so on Saturday, with a Wattbike session on Sunday