To Infinity and Beyond - Inq's 2012

Inquitus

Ok so a good start in 2010 was compounded by an excellent 2011, and whilst I have been a fat bastard over xmas and put on 5kg I have kept the fitness.

Weight: 82kg
Target Fighting Weight: 72kg (this would be me without a pick on me)

The short term plan (aka build base fitness and get down to my fighting weight) Jan - Feb

Run 10km 4 nights a week, may be substituted for MTBing (2-3hours).
Cycle 70-120km on a Sat where possible, if not substitute for a longer run.
Keep Calorie intake in the 1200-1400 a day range.
No booze. (cept when a mate is over in a couple of weeks)

Week 1 - 9th to 15th Jan

Mon - 10km run - done
Tues - 10km run - done
Weds - rest - done
Thurs - 10km run - done
Fri - 10km run - done
Sat - 70km cycle - done
Sun - rest - done

The reason for all the running is due to time limitations from work, and having 3 kids, it's a more time efficient workout imo.

ROK ON

1200-1400 calories per day?

I could do with serously reducing the amount of calories I eat, but is that not over doing it when you consider the exercise you will be doing?

Inquitus

ROK ON wrote: »

1200-1400 calories per day?

I could do with serously reducing the amount of calories I eat, but is that not over doing it when you consider the exercise you will be doing?

It's early doors, I will assess how I feel etc. as I go along and up it if appropriate. I'd like to shed the 5kg in short order, and then up Calories and let the last 5kg go as and when it does naturally.

daragh_

No booze. Fair play.

Interested in the whole calorie intake thing, which I've never paid any attention to before.

Any idea how much you are burning with the Running vs Cycling?

Inquitus

daragh_ wrote: »

No booze. Fair play.

Interested in the whole calorie intake thing, which I've never paid any attention to before.

Any idea how much you are burning with the Running vs Cycling?

Running is "alledgedly" and roughly 1.5-2x more efficient for burning calories. It is however 2.5-3x less fun!

kennyb3

Love to see a typical diet day (any chance youd post it up and be honest?), id have concerns over whether your getting enough protein and nutrients on 1200kcals per day.

And whats the rush with such a deficit? and do you feel its sustainable long term i.e are you not worried fasting will ultimately lead to binging esp when you reach your target and you re-introduce real levels of food?

Inquitus

kennyb3 wrote: »

Love to see a typical diet day (any chance youd post it up and be honest?), id have concerns over whether your getting enough protein and nutrients on 1200kcals per day.

And whats the rush with such a deficit? and do you feel its sustainable long term i.e are you not worried fasting will ultimately lead to binging esp when you reach your target and you re-introduce real levels of food?

This is a short-term plan for Jan/Feb - 8 weeks to shed the xmas pounds and get rid of the unnecessary ballast. I was 105kg this time last year, got down to 85kg over about 3months of 1400 Cal eating + exercise, hit a low of 77kg and have put back on 5kg over xmas to put me at 82kg. I think that shows if you have the self discipline it can work, and you can keep the weight off.

If you are out on the bike a good bit and generally leading an active lifestyle imo you can maintain your weight and still eat plenty. I stayed at 78 kg or so for 4-5 months and I had beers, ate out, just steered clear of some of the real crap I used to eat - Dominos Pizzas, Frozen Pizzas, Entire packets of Cadburys double choc cookies etc I took a conscious decision to eat and drink and be merry for the month of December knowing full well I would pile on some pounds, but hey Christmas is all about being a fat drunken bastard!

A typical day this week has been

Breakfast Small Bowl of cornflakes and a splash of low fat milk - up to 200 Calories

Lunch Nandos Grilled Chicken Fillet Burger - 400 Calories

Afternoon snack - 4 Ikea Sweet Oat Cookies - 100 Calories

Dinner - Beef / Turkey Stir Fry with vegetables and small portion of rice - 600 Calories

Obviously I am using the web to advise me as best as possible how many calories are in what I am eating if its not freely available on the packet, so while its broadly accurate it could be a few hundred either way.

Once I am back down to 77kg or so I will eat properly and rely on the exercise and general healthy eating to get rid of the rest.

I put on 4-5kg on in 4 weeks over xmas, I don't think its too much to ask to get rid of it as quick as I gained it!

Inquitus

Week 1 Summary

Weight 80kg, 2kg lost.

I found the running slower and more tiring than I did in October which was the last time I ran, it did however get easier as the week progressed.

The cycling however was a big shock to me. I was in peak form in late Aug / Sep, did little or nothing in Oct, though I was out running and MTBing alot during Nov and was still feeling quite good on the bike. I then did nothing at all bar eat, drink and be merry for about 8 weeks from late Nov to Mid Jan.

I went out on Sat, and granted the legs were a bit tired from the running, but I had an absolute shocker on the bike, luckily the Swords 8.30 spin was splitting into 2, an easier run over the traditional route versus an amended route with an extra 15km and a trip over Snowtown. I knew the legs were bad early and opted for the easy run.

Edit: Tacked on a bonus 10km run tonight.

Now it may have been a bad day for me, combined with tired legs, but I was still woefully short of form. My Cardio fitness has declined, but nothing like as much as my legs. At the slightest hint of an incline the lactic built up and I was fighting not to be dropped.

70km, forgot to set it for the run up to Blakes Cross http://app.strava.com/activities/3357772

As a comparison this was an outing in July over the same route, and I remember thinking it was too easy and was I getting much out of it - http://app.strava.com/activities/1065835

Some of the segment times are woeful compared to times set in July, 3 mins off on Skerries Bridge to Margaretstown and I was well into the red, I was probably coasting when I set my best time.

Anyways it was a good wakeup call, and bearing in mind this time last year I was 100kg+ and couldn't cycle 10km I well know I can get myself into decent shape over the coming months. I do think I need to try and get out on the bike or on the turbo alot to get the legs back in working order and maybe cut back on the running a bit for now. Its just quite a shock how much you can lose in 2 months of inactivity, I hope you can get it back as fast!

Also taking on board advice above about protein, vitamins etc, I got myself some low cal protein shakes for recovery after training to ensure I am not deficient there, and with regard to the vitamins front, my wife is doing weightwatchers and making lots of the no point veggie soup (61 Cals a cup) which is chock full of vitamins etc so I am slugging a cup of that with my lunch going forward.

kennyb3

Hi Inq,

Sorry i'm only getting back to you know. Good to hear on the protein side of things. Don't want to turn your log into a food debate, far from it, so hope you didnt mind me commenting.

I felt compelled to comment as kcals and food volume are so low. 1400kcals and thats before exercise - so maybe as low as 800kcals some days (with a 10k run). My point would be

(a) you don't need to starve to create a decent deficit

(b) what your doing is essentially yo-yo dieting following your binge filled December

You clearly know how to lose weight and fair play so far, but i really think this whole jan/feb is developing a bad relationship with food. The more you focus on losing weight and restricting food, the more you focus on your weight and body. I think you just need to find a reasonable deficit level that will still fuel your body property with all the vitamins/nutrients/carbs/fats and proteins required and show a little patience.

Patience is the key, what happened in December is gone. Excercise and eat well, as your well capable of doing clearly and you be below where you were soon enough anyway.

Anyway from your day above the thing i really noticed on your diet is the lack of fruit/veg, good fats and protein.

Could you change the bowl of sugar to eggs or porridge (or both), add in fruit at 11 rather than starving until lunch, add salad to your lunch, add more fruit in the afternoon and maybe a small handful of nuts (calorific i know but just a handful and full of good fats).

Anyway just my 2c and i ll shut up now.

Inquitus

Given the Cardio Fitness way outstrips the leg capability as it seems to me I have given up on the running except for cross training once or perhaps twice a week and reinvigorated the cycling agenda.

Tues and Thurs MTBing with MAD
Sat fornightly Swords 8.30am spin (have to do the kids GAA run every other Sat am)
and as much time on the bike as I can fit in besides

Conneff

You missed out on a nice spin with us this morning. 65km or so around North county.

Dermot Illogical

Conneff wrote: »

You missed out on a nice spin with us this morning. 65km or so around North county.

Apologies for butting in...
That the 8.30 Blake's X run? What sort of pace and route (hills?) are you doing this time of year?

Conneff

No, different spin altogether. A couple of us (from MAD) left from near Blakes Cross at 9am for a spin. Pace was good I think, about 65km in 2hr 40 or so.

Inquitus

Conneff wrote: »

No, different spin altogether. A couple of us (from MAD) left from near Blakes Cross at 9am for a spin. Pace was good I think, about 65km in 2hr 40 or so.

Aye I was bulling I missed it The missus went into town to see Dirty Dancing with her mates and stayed in town, so I was left holding the 3 kids!

Inquitus

Week 2

Mon - 53km Road Bike round NCD - http://app.strava.com/activities/3392020

Tue - MTB MAD Night Spin - http://app.strava.com/activities/3422675

Weds - 46km Nags Head 4x Hill repeats - http://app.strava.com/activities/3439012

Thurs - MTB MAD Night Spin - http://app.strava.com/activities/3466534

Sat - 50mins on the Turbo due to the **** weather - http://app.strava.com/activities/3500773

Not a bad week, 100km on the road, 2 MTB night Spins

Inquitus

I haven't been keeping this updated as I have mainly been trying to get back to the level of fitness I had towards the end of last summer when I had my best form.

I have been tipping away on the MTB with MAD and enjoying it immensely, rarely a spin goes by without at least 500m of climbing, and I have been taking regular trips up the Shogue!

I went on the Swords 8.30am spin in Jan and had a very torrid time of it, luckily there were 2 spins in one and I was able to limp round with the slower group. That was a big wake up call as to how much fitness I had lost over Nov and Dec's inactivity.

Just back from the Swords CC 8.30 spin this morning, I felt good, enjoyed the spin and Strava tells me it was a good run with comparable times to when I was fit last summer. Need to keep at it as much as possible now until the first round of the swords club league in a months time. Aim is to not come last up the Ardgillan climb.

http://app.strava.com/activities/5004180

Weight is back down towards the lows of last year @78kg atm, ideally I would like to drop it some more, but it seems very hard to shift the last few kg and get rid of ther last of the belly fat.

Anyways it was a bit disheartening to see how much fitness I had lost, and its good to have got most of it back now, hopefully I can build on this over the summer months and hit new heights.

Holidaying in France this year, have a villa to stay about in 40km from Narbonne for 3 weeks, which will coincide with the Tour, so should get to see the end of stage 14 and the Grand Depart for stage 15, plenty of good cycling around those parts too!

Inquitus

G-Ride - Glendalough House S4 XC MTB Race

Robin Seymour, many times national MTB / Cyclocross Champion has been working with the folk at Glendalough house to build a new Mountain Bike trail center. It is due to open shortly and in order to herald that event a Seymour designed course at the house was the venue for the opening round of this years XC Leinster League.

The Race was split into 2 - S4 Men, S4 Women and underaged in Race 1 with the S1/2/3 Women and Men in the 2nd race.

S4 Men did 2 laps, going up by one lap a grade until the S1's were doing 5 laps.

I got there early enough for a sighter lap, but there was no taking it easy up the long switchback climb, so I left a little of my legs behind on that recce lap and only finished it 25mins before the start of my race. On balance I'd say I would have been better off saving my legs then doing a recce lap with little or no rest ahead of the race.

Set off fast with plenty of adrenaline and set a good pace up the climbs, over the first section of single track and up the switchback climb. Continued well and finished the first lap in just under 24mins.

The first lap took plenty out of me, and I binned it on the single track before the 2nd time up the switchback climb. The racers were well spread out at this point and it became apparent to me I wasn't going to catch anyone or be overtaken, so I settled into a rythym and paced myself round the rest of the lap. Completing the 2nd lap with weary legs in 36mins, the disparity between the 2 laptimes is what makes me think the recce lap was such a bad idea.

Anyways my first MTB race was excellent fun, well organised and on a great course. Can't recommend trying it yourself any more highly.

I lose alot of time on the single track, as I am new to the sport and still learning technique and building confidence, on the ups I was able to keep pace with the front runners, at least for the first time up the main climb.

With the clocks going back I should be able to get out on the road bike in the evenings after work and get some miles laid down to build my endurance and fitness, as well as continuing to ride the MTB when time allows.

Anyways I finished 17th out of 27 starters, which wasn't bad at all.

Inquitus

Now the clocks have gone forward I have been able to get out a good bit more. Closing in on the first 1000km for 2012 and alot of those are MTB Kms which count alot more!

April activity to date

8/4/12 50km of finest Naul Hills - http://app.strava.com/activities/6399092

12/4/12 50km of finest Naul Hills - http://app.strava.com/activities/6635281

13/4/12 40km Swords CC Hill Climb Recce - http://app.strava.com/activities/6677535

15/4/12 100km Tour de Foothills Naas - http://app.strava.com/activities/6785187

Beginning to find some form now I have been able to get out on the bike a bit more, managed to keep the weight down and get the fitness back up since the Xmas splurge.

Swords CC Club League starts on Weds with the Hillclimb, will be looking to avoid last place hopefully!

Looking forward to my first bunch race the week after round the Garristown Ardcath circuit, will go out for the recce on the Tues to have a look, seems to have a couple of digs in it, and my climbing legs are not the best at the moment so would expect to get spat out the back if the pace up those is too hot.....what hurts you makes you stronger, and I am aiming to peak later in the year!

Annual Total 888km

bad2dabone

keep it up inquitus, your diary helped me make up my mind to get back on the bike. I'm so impressed with your progress.

Inquitus

Since the last log

I got very cold and fooled by the sunshine on the Tour de Foothills, this resulted in some tonsillitis and a not fun 7 days or so.

24th April: Went out for the Swords CC Race 2 recce ****ed up the gps and only registered the ride out and back and about 15 mins of sitting around. did about 65km

29th April: NPS XC Senior 4 MTB Race: Attacked this from an 8 pints the night before and a bacon sarnie for breakfast tactical approach, dragged the wife and 3 kids to a baltic breezy bellurgan, wife whined, kids loved it Finished the recce lap 5 mins before the off, put put in a decent effort and reckon I finished at towards the back of the midfield. http://app.strava.com/activities/7554496

Just about over my cold and a flat Swords CC race on Weds, my wheelsucking skills are ace so I expect I may do ok

Beasty

Inquitus wrote: »

Just about over my cold and a flat Swords CC race on Weds, my wheelsucking skills are ace so I expect I may do ok

I shall advise the handicappers of your confidence;)

Inquitus

Conneff

Fair play for racing in Belurgan, since there are no long/steep climbs its a super-fast race. If you enjoyed it that much try the 6 or 12 hr race there in late July, just lay off the bacon sandwich til afterwards!:P

Inquitus

Swords CC Club League Race 2 - Bog of the Ring

Mad dash from work to home, to get ready and get up to Bog of the ring for 6:40pm. Registered, signed on, was put into Group 2.

Seemed a decent crowd out for it, not sure of numbers. Group 1 headed off and 4 mins later our group, the biggest, set off in chase. 22 odd in Grp 2 and a hefty proportion of slackers. Alot of people not going up or impeding others from doing so meant the up and overs were disjointed and stopped at times which killed the pace. Would say I was one of the strongest lads in grp 2.

Started to catch Grp 1 stragglers on lap 2, not sure if we caught the main Grp 1 bunch before we were caught. Anyways I reckon about half way round lap 3 we were caught by Grp 3 and the pace went up, I was feeling pretty good and kept position in the bunch, at some stage scratch caught us too.

The bunch was quite big at this stage, and the pace had climbed a good bit, and it was a bit hairy with on coming cars restricting the width from time to time. Stayed in a decent position about 30 back as we went over the motorway for the last time, tried to make up some ground heading into the last marshalled turn before the finish and was about 20 back, but had started to get some cramp in my left calf which is a new one on me, and put in a fairly big effort moving up, the yoyo effect off the corner was too much for me to bridge and I lost the wheel of the person in front. Kept on going at my own pace and was passed by beasty who shouted some encouragement.

Could see the lads contesting the sprint up ahead and there was some sort of coming together and a few lads and bikes all over the shop.

Really enjoyed my first race, buzzing afterwards. Gps data is fecked cos the sensor couldn't cope with the awful road surface on the main road and must have shifted, sadly it overides the gps data and has only recorded a distance of 30km instead of the 39km it should have done. Worked out the avg speed from the time and actual distance taken from another lads strava and it comes in at 36kph give or take.

If anyone knows a way to fix the garmin data by getting it to ignore the sensor and use the gps data please let me know.

Inquitus

The strava segments have worked themselves out right Hurray

http://app.strava.com/activities/7766605#

Swords CC BOTR circuit 9.6km 25m 36.3km/h 225W - - 00:16:30
Swords CC BOTR circuit 7.6km 25m 36.0km/h 165W - - 00:16:37
Swords CC BOTR circuit 5.7km 25m 37.3km/h 130W - - 00:16:03
Swords CC BOTR circuit 7.7km 25m 39.4km/h 201W - - 00:15:13

Ignoring the fact the distance has been registered wrong they calculate the avg speed off the gps distance data and time logged for the segment!

Avg speed 37.24 and almost 40kph for the last lap when it really got motoring!

Inquitus

Week to 6/5/12

Raced Bog of the Ring per above on Weds

Cycled down to Tullow from NCD for a family celebration on Sat - http://app.strava.com/activities/7974968

This week I am planning to cycle the Swords CC Race Intro on Tues, race the club league on Weds. That is likely to be it for the week as communion season is in flow and I have to attend one on Sat.

Inquitus

Swords CC Club League Race 4 - Corduff

Tues

Went out on Tues evening to recce the course and get some words of wisdom from Beasty and RAAM.

Was good to get some tips, and a look at the course, especially Nags Head which I havent been over since Jan.

The Recce

Weds

Got home from work in time to cycle over to Ballyboughal for sign on. It's nice to be able to cycle over and give the legs a good stretch before the off.

The Ride over

Anyways got signed on, and got cold hanging around waiting for the off. Group 1 seemed to be given an eternity while I was standing in the carpark shivering!

Group 2 set off and the up and overs were ok until we got as far as the main road and turned left up it into a strong headwind. At this point they collapsed and the pace really dropped off costing us minutes of our advantage.

Turned left to start heading up Nags Head, feeling good, and crested the top of the climb in the first 6 or 7, this expanded to a group of 10 or so and we worked hard on the descent and after the left in Ballyboughal managing to stay away from the rest.

Again the up and overs collapsed into the headwind on the main road, and we were soon passed by the Goldwing which signified we had been caught. Its transpired that this was Group 3 and 4 who had come together around Ballyboughal. I settled myself into the middle of this new group, all the while people were getting shelled out the back. We caught the last 3 in Group 1 at the bottom of the climb.

Stayed with them until about 2/3 of the way up the final Nags Head climb, sadly I just can't quite put out enough power to stay with lads from Group 4, and I probably gave them 100m or so on the last section of the climb. Scratch came roaring past on the steepest section out of the saddle, Carbon wheels wooshing and doing about 35kph lol!

Got into a small group of 5 or 6 on the descent and we worked well swelling our ranks by swallowing up a few more people. Took the left at Ballyboughal and did a decent turn on the front up the hill, put too much into it and dropped myself, finished 100m behind this group, and probably in 30-40th place at a guess.

The Race

Good race, really shredded the legs, hopefully these weekly outings will really bring on the speed and power.

Can't help feeling if Group 2 had kept shape and kept driving the pace and up and overs the two times up the main road that we might have stayed away and had a chance at the win.

And then the ride home!

The Ride home

Inquitus

Swords CC Race 7 update and activities since Race 4

After race 4 the weather on the Firday was nice so i got out for some repeats over howth - http://app.strava.com/activities/8316239

Then I had to have a minor operation, my wife went away for a few days, so i missed Race 5 and then I was up marshalling at Race 6.

Took the kids to the beach after work on Fri, I cycled missus drove. I have christened the fixie Christine after the Stephen King Car, as there's no doubt in my mind she wants me dead. Have booked her in to have cogs put on the freehweeling side of the flip flop hub to try and make things safer.

http://app.strava.com/activities/9315857

Got out last Sat with the Swords 8.30am spin. Some of the scratch lads were playing silly buggers, one of them went off the front after Naul and the rest decided this couldn't be left stand unanswered. This precipitated a mad dash at 36kph+ over the 3 sisters and the Masochistic pace continued all the way to the airport straight.

My legs were well softened up by this stage and the crosswind from the runway was perfect for causing splits and I got dropped, about half the spin had been since Naul, about 100m from the left turn onto the airport road. Myself and some of the other Grp 2 reprobates made our way back up to Swordsa at a civilised pace

http://app.strava.com/activities/9358891

Cycled down to Portmarnock and back on the Fixie to meet the kids for lunch after the madness of the 8.30am spin.

http://app.strava.com/activities/9365274

http://app.strava.com/activities/9371286

On Sunday inspired by watching the finish of the Ras in Skerries I paid Howth a visit and did 2 x Sutton and 2 x Howth. Big headwind on the sutton side, so even though I busted my balls I didn't get rewarded with a PB, I went to hard on the steepest bit at the bottom, and with a headwind its hard to make up time on the flat bits. I think a tail wind is worth up to 90secs versus a headwind.

http://app.strava.com/activities/9478200

On Monday I went for a 10km run, first one since Jan, time wasn't too bad and I was taking it handy enough. My legs have beensore since though, and this was a factor for Weds race.

http://app.strava.com/activities/9556066

Tues, 24km Swords, Ashbourne and back, set some KOM's so happy enough, was trying not to go full bore due to the race the next day.

http://app.strava.com/activities/9639842

Race 7 of the Swords League

Cycled out early enough for sign on.

http://app.strava.com/activities/9730157

Went off with my usual Group 2, the group was working better than it has done for any of my previous races, and this is evidenced by the avg speed being getting on for 2kph higher than the race over the same course a couple of weeks ago.

I could feel the lactic building up in the legs early doors, due to the run I had done on Mon which my legs hadn't really recovered from, I knew I was in good form, but would probably pay on the last run up the Nags Head because of this.

The descent from Nags Head was in rag order, fairly dangerous and people had to take it a bit handy. I can't see the Swords GP being run over that surface if it doesn't improve before Sunday. Grp 2 made it down safely the 2 times, though one of the UCD lads did go gardening the first time, but was able to rejoin the road.

We stayed away over the hill the first 2 times, and both times were PR's for me and only 10 secs difference. The Gold Wing signalling we were going to be caught went past at the top of the hill the 2nd time, but they didn't actually make the catch until about 2km before we made the left onto the old N1.

The pace upped drastically as it always does, but I was well able to sit on and we made good time until we went under the bridge before making the left for the climb to the finish. At this point alot of the Grp3/4 lads sat up and started looking at each other.

Anyways got onto the final climb, held onto the bunch for a bit, knew I didn't have the legs to do as well as I might of due to the weeks exertions, but managed to finish 30 odd secs back from the main front group and in 20-30 something place I would guess.

Really good race, really enjoyed it, legs feel shredded today but if it doesn;t hurt it doesn't make you stronger!

http://app.strava.com/activities/9730162

Cycle Home

http://app.strava.com/activities/9730155

Next up:

• Platinum medal from the Tour of Louth on Sun 3rd June.
• Swords 10m TT on Thurs 7th June.
• Boards Evil 200 9th June.

Biggest week fo the year so far this week with 260km in the bank since Sat. Guess that makes me a Fairweather Fred

Inquitus

Update 11/06/2012

Ok with the improving weather I am really trying to get out as much as possible and really push on my form. I have 3 weeks in France in July and should be able to get 2-3 hours on the bike almost everyday which should mean I am in the best form I have ever had for the last races in the Swords league and for the last Sportifs of the season.

01/06/2012 - 25km Strava Segment Nabbing - http://app.strava.com/activities/9869543
02/06/2012 - 36km More segment nabbing - http://app.strava.com/activities/9922368 and http://app.strava.com/activities/9914958
03/06/2012 - 100km Tour of Louth - http://app.strava.com/activities/9994640
04/06/2012 - More Segment nabbing - http://app.strava.com/activities/10094322
07/06/2012 - Swords CC 10km TT - Way out TT Way back
09/06/2012 - Board Evil 200+20 and 4100m of climbing - http://app.strava.com/activities/10462013
11/06/2012 - 50km of Naul Hills - http://app.strava.com/activities/10586417

Report of the Board Evil 200 - here
Tour of Louth report here

Some pics from the Evil 200 and from the Naul today









Upcoming plans.

Swords CC Race 8 - Bog of the Ring Hammerfest on Weds

June Total - 505km
YTD - 1920km and 20,850m of climbing

Mad to think 20% of that climbing was done on Sat lol!

Inquitus

Update 21/06/2012

Swords CC Race 9 - Bog of the Ring - 50km - http://app.strava.com/activities/10750692

I like the BoTR circuit, its a fast flat hammerfest. Grp2 was split into 2 with me in the front part. Initially there were some in the group who were struggling with the pace and this disrupted affairs for the first lap, but once they had fallen by the wayside we worked reasonably well together and the avg speed was a good 2kph higher within the grp than last time out on the same circuit.

I felt really strong and did alot of the work along with the Brazilian lad from Dunboyne, who needs to return to Grp 3! We were getting time checks all the time and it sounded like a small group had gone off the front of Grp 1 and was doing a good job of perhaps staying away.

Near the end of lap 3 Grp 2a caught us and we caught Grp 1 bar the escapees. This slowed things down for a while as some people wanted to ride, and some from Grp 1 were only able to sit on etc. We were closing on the 2 escapees and by half way through lap 4 we were down to about 10 or so.

We didn't quite make the catch and proceeded to sprint for the minor placings. It was my first Sprint in anger and I made a complete balls of it being in far too high a gear for the slight uphill and getting boxed in on the inside. The Brazilian lad walked the sprint, and I got 6th for 8th place on the night.

I hadn't realised but the bad weather the week before and the low turnout meant I managed 8th place in the 10km TT too, moving me up the league leaderboard to 28th spot....

Swords CC Club Champs B race - Swords GP Course - 43km - http://app.strava.com/activities/11319498

I thought I would be able to give this a good lash and was hoping to finish attached to the group that contested the Gallop. I didn't feel great early doors, but managed to get over the climb in the front section after a big split on the hill the first time. I managed to climb the main part of the hill in 5:59 first time round which was 33 secs better than I had ever done before. There were 4 guys up the road but they were reeled in on the descent and then the group slowed to allow a good few more people back on.

In hindsight I was trying to hard to stay near the front, and could have saved energy by being more sensible, the first time over the hill I could have taken it handier and would have been able to chase back on and saved something for the 2nd time up the hill. You live and learn.

2nd time round I had a feeling I couldn't make it over with the fastest guys and went I saw RT66 go off the front after the left turn I thought perhaps I could put in an effort and give myself the 50yds I would need to ensure I got to the top still in contention. This was a bad idea and cost me too much energy. In the end I blew near the top of the hill and finished the race with the best of the rest rather than contesting the gallop with the group up ahead.

I think if I played my cards better I could have been a part of the final gallop, but I can't sprint very well so I would have been making up the numbers and not troubling the podium.

My climbing is getting better and sub 6 mins up the Nag head segment

http://app.strava.com/activities/11319498#197232245

represents a real improvement this year.

I am off to France for 3 weeks in July and will have my bike with me. This will enable me to get out far more than I can normally I and hope to bring some good form back for the last few Swords CC Races.

Upcoming Events:

Swords 25mile TT
Dunboyne 2day A4 Race