2014 starts with good intentions

Inquitus

Maybe posting here will help me maintain them.

Traditionally I struggle with the winter months, I don't like the short hours of daylight, my workload generally peaks in Q4/Q1 as year end and audit season kicks in, and my motivation takes a bit of a hit with all the pounds piled on by the relative debauchery of the festive season.

This year I want to improve on this and enter the A4 race season in the best form possible.

The good news

I extended my 2013 cycle season with some late season Audax goodness racking up a final 200km effort at the end of Oct.

I joined the gym in Northwood and kept a good attendance record until early dec when work and the festive season got in the way.

I am back on the bike inside the first 2 weeks in Jan.

I am far fitter this Jan than I have been since I started racing.

The bad news

I hit a low of 74kg in Sep-13 also clocking up a 5km run PB of 20 mins around the same time, perhaps my peak fitness of 2013, last week I weighed in at 81kg so xmas overeating and a lull in activity since then has put some pounds on.

The Plan

I am aiming to eat well and get out for a run or a cycle 4+ times a week aiming for a rule of thumb of 20km running and 100km on the bike. I have to travel alot with work so sticking to this will involve hotel gyms and a higher level of commitment than if I were at home the whole time.

To date

8th Jan - 5km run (25mins)
9th Jan - 5km run (25mins)
11th Jan - 45km cycle
12th Jan - 50km cycle
13th Jan - 5km run (25 mins)
16th Jan - 45km cycle
17th Jan - 45km cycle

loudeac

like to give the EASTER FLECHE a lash if anybody is looking for a team member and they starts from Dublin.

Inquitus

First 100km spin of the year up today. Nice spin up through the Naul hills and then up to the Battle of the Boyne site via Donore, across to the coast from Drogheda and all the way down to Rush then back to Swords.

Cold today, but dry, only a few sprinkles of rain and sunshine for the 2nd half. We are lucky to have such scenery on our doorstep.

Legs felt a bit sore at the end but a now bath and some foam rolling has sorted them right out. Need to decide whether or not to do the Angel of Mons next week. I did notch up 200km between Thurs and Sun this week so I reckon I would probably be grand, only thing is have a work doo on the Friday night and I am thinking the two are mutually exclusive.

Aim to get out 2 nights again this week over Howth. Tipping the scales at 78kg now, have shipped about 3 kgs the past fortnight.

http://app.strava.com/activities/107506816

Inquitus

Weds 22nd Jan 45km - Swords, Howth, Swords - http://app.strava.com/activities/108253262
Thurs 23rd Jan 45km - Swords, Howth, Swords - http://app.strava.com/activities/108467019

I got in my 2 midweek night time spins again this week, thankfully whilst cold, the weather has been dry, and I have some gear that keeps me warm, some decent lights and a head torch from my MTBing.

Lezyne Micro Drive - The flashing front and back is ideal for making sure you are noticed, really kick out a very noticeable beam, wouldn't use them for illuminating my way, but certainly would recommend them for commuting or in addition to a proper illuminating light.

Exposure Joystick Mk 7 - Mounted on my helmet this lad really is something else, small, not too heavy and even on low it is good enough for night riding in the back of beyond, as well as being easy to switch between settings on the go, its good for a quoted 24hours on low though I have never had the chance to test it!

All in all the form seems passable, times up Howth won't set the world on fire, but I am not going full gas and they are more than passable for this time of the year. If I can keep at it I should be in decent shape for the start of the season. Eating sensibly and the weight continues to go in the right direction.

Next up 100km on Sunday, hope the weather holds.

Inquitus

Sun 26th Jan 75km - Swords, Naul Hills, Ashbourne, Swords - http://app.strava.com/activities/109107446
Weds 22nd Jan 45km - Swords, Howth, Swords - http://app.strava.com/activities/109803862
Thurs 23rd Jan - Gym 5km run, 25 mins Exercise bike in Z3, Core Exercises and Weights

YTD Total 500km

Ok continued to get out on the bike as the weather permits, I am pretty much happy to go out in any weather day or night aside from driving rain if I can avoid it.

Sunday was very breezy going into the wind was something else. Weds was also surprisingly breezy, did the Sutton Side Howth TT in 10:40 into the stiff headwind, a decent effort but not balls out, time isn't too bad.

Off to Galway with work now until Weds, will try and do at least an hour in the Gym each evening.

Inquitus

Weds Jan 29th 45km - Swords, Howth, Swords - http://app.strava.com/activities/109803862
Sat 8th February 10km Run - http://app.strava.com/activities/111916343
Mon 10th February 200km - Kings Mountain 200 - http://app.strava.com/activities/112432450

I had to spend a week down in Galway with work from 1st Feb to 6th Feb so didn't get much done apart from some scattered Gym sessions.

Got out today for the first long spin of the year, an adapted version of this weekends King's Mountain Audax starting and finishing in Swords as opposed to Whitehall. My Garmin tells me the avg temp was 1C and it felt like it. Set off at 8am and as soon as I got inland and into the countryside there was black ice everywhere. Made it safely round, savage headwind on the way out, awesome tailwind on the way back. 25kph average with only about 30min off the bike, to be honest it was too cold to stop for more than 5 mins here or there.

Inquitus

Sat 15th Feb 80km - Swords CC 8.30am Spin - http://app.strava.com/activities/113382522
Sun 16th Feb 10km Run - http://app.strava.com/activities/113704897
Tues 18th Feb 96km - Howth hill repeats 5 x Sutton, 4 x Village - http://app.strava.com/activities/114464452
Tues 18th Feb - Gym - TRX core workout, weights
Thurs 20th Feb - Gym - Weights, core work, 5km Run, 5km Row

Going to dip the toe in the 2014 A4 race season waters on Sunday in Dundalk, 75km out and back course.....getting dropped is always better on laps! I am in a good place now I think, but have done little or no speed work, so getting dropped will be no surprise, but a good workout will go down a treat. It looks a fairly flat course, but judging form from solo training, and club spins only, is a hard one, nothing like the acid test of a race. The A4 lads seemed to be tearing it up in Monasterevin last week.......think I'll find a big guy and wheelsuck until I get dropped!

Inquitus

Sat 22nd Feb 80km - Swords CC 8.30am Spin - http://app.strava.com/activities/115094901
Sun 23rd Feb - A4 Dundalk Cycle Traders Cup 74km 8th Place, 1 point - http://app.strava.com/activities/115469095

1st A4 race of the season, had no ambitions bar trying not to get dropped, ended up snagging the first point of my career with 8th place. Didn't feel bad all day, though it was a bit pedestrian at times. Hid in the bunch, got into the front few with about 1km to go and avoided the big crash. Only spent 10mins in Z4 and 41 secs in Z5 so there's probably some more in the tank.

Lusk_Doyle

Inquitus wrote: »

Sat 22nd Feb 80km - Swords CC 8.30am Spin - http://app.strava.com/activities/115094901
Sun 23rd Feb - A4 Dundalk Cycle Traders Cup 74km 8th Place, 1 point - http://app.strava.com/activities/115469095

1st A4 race of the season, had no ambitions bar trying not to get dropped, ended up snagging the first point of my career with 8th place. Didn't feel bad all day, though it was a bit pedestrian at times. Hid in the bunch, got into the front few with about 1km to go and avoided the big crash. Only spent 10mins in Z4 and 41 secs in Z5 so there's probably some more in the tank.

Nothing a good few attempts to get away won't fix. You should try it!

Inquitus

Lusk_Doyle wrote: »

Nothing a good few attempts to get away won't fix. You should try it!

I am saving myself for closing down your breaks. When can we expect to see you lining out?

Lusk_Doyle

Inquitus wrote: »

I am saving myself for closing down your breaks. When can we expect to see you lining out?

Who knows when I'll be back! One thing that I do know is that if I see you contributing to chase me, a club mate, down again, I'll personally break your spokes!

pprendeville

Lusk_Doyle wrote: »

Who knows when I'll be back! One thing that I do know is that if I see you contributing to chase me, a club mate, down again, I'll personally break your spokes!

Handbags at 12 o'clock. I love it.

Inquitus

pprendeville wrote: »

Handbags at 12 o'clock. I love it.

I see you haven't logged anything on Strava for ages Luskdoyle, you taking a break, or training off the grid, gonna kick all our arses in your first race?

Lusk_Doyle

Inquitus wrote: »

I see you haven't logged anything on Strava for ages Luskdoyle, you taking a break, or training off the grid, gonna kick all our arses in your first race?

For me to know.....and some others also!

RO 06

Lusk_Doyle wrote: »

For me to know.....and some others also!

3 or 4 times a week

RO 06

Lusk_Doyle wrote: »

For me to know.....and some others also!

3 or 4 times a week

RO 06

Lusk_Doyle wrote: »

For me to know.....and some others also!

3 or 4 times a week

Lusk_Doyle

RO 06 wrote: »

3 or 4 times a week

RO 06 wrote: »

3 or 4 times a week

RO 06 wrote: »

3 or 4 times a week

Sorry, I didn't quite catch that. Care to repeat?

Inquitus

Lusk_Doyle wrote: »

Sorry, I didn't quite catch that. Care to repeat?

So out 3-4 times a week over the winter, debut at the Lucan GP, think I found the right wheel to suck :P

lennymc

Inquitus wrote: »

I see you haven't logged anything on Strava for ages Luskdoyle, you taking a break, or training off the grid, gonna kick all our arses in your first race until you come to a corner

Fixed that for you. Well done on the point.

Inquitus

Thurs 27th Feb - 98km - http://app.strava.com/activities/116875861
Sat 1st Mar - 79km Swords CC Sat 8.30am Spin - http://app.strava.com/activities/116874888
Sat 1st Mar - 12.5km - http://app.strava.com/activities/116947684
Sat 1st Mar - 12.5km - http://app.strava.com/activities/116972911
Sun 2nd Mar - 44km Cycleways Cup A4 - http://app.strava.com/activities/117268822

Cycleways Cup
A very tough Circuit, I got dropped at the very top of the hill, was deep into the red, and didn't have it in me to close what was only about a 10-15m gap going over the top on the descent. After the relative ease of the Cycle Traders cup where I pointed the week before this was a sobering wake up call as to where my form actually is. It's not terrible, but it also isn't up to these long drags at 30+ kph. having been off the bike for Nov, Dec and half of Jan I can't really complain and will just have to keep working hard and the form will come.

Weds 5th Mar - 26km FTP Test - http://app.strava.com/activities/118021552

I got a secondhand Power Tap and have been reading Friel's "The Power Meter Handbook" and Coggan and Allen's "Training and racing with a Power meter." The aim of the game being to build a structure to my training and hopefully reap the benefits later in the season. I have an engineering background and work in Finance these days, so working with quantifiable numbers appeals.

One of the first steps in the process is to attempt to assign a value to your FTP, Friel states that a 30min TT effort outside of race conditions gives a good approximate value, as your 30min number is approx 95% of your hour number and he factors in that you could go 5% harder in a race environment, which makes sense. The other number to gather for setting HR zones is the Lactate HR threshold, this being the average HR for the last 20 mins of the same 30 min TT. The results from the above ride give an FTP of 250 Watts and a Lactate HR Threshold of 180bpm.

Tues 4th Mar - 5km Run - http://app.strava.com/activities/118044629
Thurs 6th Mar - 100km Smartlamp / Swords CC Spin - http://app.strava.com/activities/118188015
Fri 7th Mar - 5.5km Commute in - http://app.strava.com/activities/118383957
Fri 7th Mar - 5.5km Commute out - http://app.strava.com/activities/118445164
Sun 9th Mar - 37km Newbridge GP A4 - http://app.strava.com/activities/119103157

Newbridge GP
Raced again this weekend on another tough enough circuit. The result was the same as the prior weekend, I got over Boston Hill grand, but once again lost touch at the crest of the Dunmurray drag and didn't have the legs to close the 15m gap and get back on on the descent. The Boyne GP is on this weekend, and as far as I remember from last year its not that tough a circuit, so I should get round ok, I'll then probably just work on getting the training miles in the legs for the next couple of weeks. I am certainly not in the form to hang with the A4 bunch at the rather hilly Des Hanlon. I will give the Sat Balbriggan race a run on the weekend of the 30th as it's local, and assess whether there is any point in racing over the Nags head twice on the Sun nearer the time. It all depends on how much I can bring on the form in 3 weeks.

I'll keep working at it and eating healthy and bringing the weight down further, down to 76.5kg now, and things should keep on moving in the right direction. It's a long season and I would hope to be contending for points come May / June.

pprendeville

IMO opinion now that you have a pm you should focus on intervals instead of distance. Majority of your training should now revolve around this as you seem to be be able to do 100km spins relatively easily. 80/20 rule is a good way of gauging it. Few A4 races have distances close to 100km (actually do they even go over 60km)? Even A3 races close to 100km are rare. Going by your race reports your weakness is hills, not distance so work on improving your climbing. Over/under workouts (3mins 230 to 240W/2min260-270W) would be ideal to help you prepare yourself for these efforts where you're getting dropped.

250W is a good threshold and if you can drop 6-8kg in the coming months you'd be absolutely flying. Try and work at sub threshold as well and reduce the long spins ideally or if you do go out on group spins drop off the back of the group about 30s back and catch up again using that as your interval. Good motivation seeing the group in front of you as well.

Harrybelafonte

Inquitus wrote: »

I'll keep working at it and eating healthy and bringing the weight down further, down to 76.5kg now, and things should keep on moving in the right direction. It's a long season and I would hope to be contending for points come May / June.

I risk a flaming here maybe, but I wouldn't worry so much about weight, I'd concentrate on fitness. There are bigger lads than yourself getting over those hills, and I'd posit fitness makes the difference.

Inquitus

Harrybelafonte wrote: »

I risk a flaming here maybe, but I wouldn't worry so much about weight, I'd concentrate on fitness. There are bigger lads than yourself getting over those hills, and I'd posit fitness makes the difference.

I don't disagree, but the weight doesn't help either, and I am not one of those wispy fella's without a pick on them, so losing whats left of the spare tyre can go hand in hand with working on the fitness. I wouldn't say the 2 are mutually exclusive, eating healthy and losing weight goes hand in hand with training, doing one is not at the cost of doing the other.

Inquitus

Tues 11th March - 63km Swords Solo Spin - http://app.strava.com/activities/119700199
Weds 12th March - Work commute in and out 5km each way - http://app.strava.com/activities/119929922 - http://app.strava.com/activities/120040030
Thurs 13th Mar - 80km Swords Spin - http://app.strava.com/activities/120242134
Sat 15th Mar - 44km Solo Spin - http://app.strava.com/activities/120818622

Sun 16th Mar - Boyne GP - Dropped horribly almost immediately, the start was a bit of a cluster**** and I was one of the last away, never really got back on.

Mon 17th Mar - Fight Club (Turbo) - http://www.trainerroad.com/cycling/rides/835744-Sufferfest-Fight-Club-pre-Apr-2012-
Tues 18th Mar - Striped (Turbo) - http://www.trainerroad.com/cycling/rides/838822-Striped
Weds 19th Mar - Intervals in Swords 28km - http://app.strava.com/activities/122130876
Thurs 20th Mar - Prater (Turbo) - http://www.trainerroad.com/cycling/rides/844401-Prater

Sat 22nd Mar - Lucan GP 56km - http://app.strava.com/activities/122885997

Much better this week, made it round handy enough with the bunch, legs felt great and I was up in the Gallup, just didn't have the legs to place and rolled in in 20th odd. The shorter sessions seem to stand me in better stead and the legs felt much better this week than they had on the start line of any race so far this year.

Will keep trying to do the structured Turbo sessions, I feel I get more value out of them, Trainer Road is a great setup and with the Powertap on the Turbo I can follow the session, hit the numbers and feel confident it's giving me great value for the time invested.

Balbriggan races next week, a choice of a Handicap on the Sat likely to end with the A1/2's etc ripping the legs off or 3 times over the Nag's Head in A4 only company on the Sunday. Not sure the legs are right for an assault on the Nag's head yet, will take a recce out that way during the week and see what sort of time I can do, and decide nearer the time.

LAST 4 WEEKS
Avg Rides / Week 7
Avg Distance / Week 239 km
Avg Time / Week 10h 3m

YEAR-TO-DATE
Distance 1,822.2 km
Time 73h 25m
Elev Gain 12,381 m
Rides 41

wirelessdude01

Inquitus wrote: »

Balbriggan races next week, a choice of a Handicap on the Sat likely to end with the A1/2's etc ripping the legs off or 3 times over the Nag's Head in A4 only company on the Sunday. Not sure the legs are right for an assault on the Nag's head yet, will take a recce out that way during the week and see what sort of time I can do, and decide nearer the time.

Do you happen to have a strava segment for the Nag's head? Considering breaking my racing duck at this race.

Inquitus

wirelessdude01 wrote: »

Do you happen to have a strava segment for the Nag's head? Considering breaking my racing duck at this race.

http://www.strava.com/segments/929371

Thats the climb there.

Lusk_Doyle

Always get up front before the race starts. Even if you have to dismount and walk around the edge. That will reduce the chance of getting left behind.

Inquitus

Lusk_Doyle wrote: »

Always get up front before the race starts. Even if you have to dismount and walk around the edge. That will reduce the chance of getting left behind.

Excellent advice for anyone reading Lusk_Doyle, and was put in practice last week by me, and will be for the foreseeable. A lesson well learnt.

Inquitus

Sun 23rd Mar - 6.5km Run - http://app.strava.com/activities/123396919
Tues 25th Mar - 70km Howth Hill repeats - http://app.strava.com/activities/123949083
Wed 26th Mar - 40km Nags Head Recce - http://app.strava.com/activities/124178073
Thurs 27th Mar - Wynne, Trainer Road - http://app.strava.com/activities/124674476
Sun 30th Mar - Jim "Jazzer" Wherity A4 Race 59km (70 inc warmup and down) - http://app.strava.com/activities/125256189

Nice to be back racing the traditional Swords CC Circuit, been two years since I raced on it, and it really is a cracking course. Legs felt great, form felt great, crested the hill near the front both times, unfortunately a rush of blood meant I tried to bridge to a 2 man break on my own on the run up to the bottom of the Nags Head for the Final climb and burnt all my matches for no gain, probably would have been there or thereabouts otherwise looking at the times up the final climb for the points.

Don't really mind though, it was really good to race and feel strong for probably the first time this season, its nice to see the form moving on from being packfill. Will keep working hard and the results should come, Stamullen GP in a few weeks with Snowtown looks a good one to target.

Weight: 73kg

LAST 4 WEEKS
Avg Rides / Week 7
Avg Distance / Week 188 km
Avg Time / Week 6h 32m
YEAR-TO-DATE
Distance 2,027.5 km
Time 80h 43m
Elev Gain 14,099 m
Rides 51

Inquitus

Been a while since the last update.

Mon 1st Apr - 6km Commute - http://app.strava.com/activities/125834435
Mon 1st Apr - 6km Commute - http://app.strava.com/activities/125933840
Mon 1st Apr - 76km Howth Repeats - http://app.strava.com/activities/126034943
Thu 4th Apr - 6km Commute - http://app.strava.com/activities/126493723
Thu 4th Apr - 31km Commute Home via Town - http://app.strava.com/activities/126598555
Fri 5th Apr - 6km Commute - http://app.strava.com/activities/126766349
Fri 5th Apr - 6km Commute - http://app.strava.com/activities/126837162
Sat 6th Apr - 17km to LBS - http://app.strava.com/activities/127075603
Sun 7th Apr - Warm up 10km - http://app.strava.com/activities/127520056

Sun 7th Apr - Coombes Connor A4 72km - http://app.strava.com/activities/127520076

Very Fast and Flat race, tailwind coming into the finish meant speeds were super high, spun out in the sprint, got about 12th spot. Safe race, very enjoyable even if it inevitably ended up in a huge bunch gallop. Sprint was safe as tis on a great bit of road with plenty of room.

Sun 7th Apr - Cool Down 10km - http://app.strava.com/activities/127520074

Tues 8th Apr - Commute 6km - http://app.strava.com/activities/128043183
Tues 8th Apr - Commute 14km - http://app.strava.com/activities/128135577
Weds 9th April - Commute 6km - http://app.strava.com/activities/128366386
Weds 9th April - Commute 6km - http://app.strava.com/activities/128462016
Thurs 10th Apr - Warm Up 3km - http://app.strava.com/activities/128760329
Thurs 10th Apr - Swords / Smartlamp Thurs Spin 120km - http://app.strava.com/activities/128760356
Fri 11th April - Commute 6km - http://app.strava.com/activities/129030103
Fri 11th April - Commute 6km - http://app.strava.com/activities/129119453
Fri 11th April - Warm Up - http://app.strava.com/activities/129212729

Fri 11th April - Brendan Carroll Memorial (2nd Unplaced A4) 40km - http://app.strava.com/activities/129212731

Great race, super fast, pit sketchy on the Paris Roubaix Section! A4's took a lap to get organised and blew half of the A4's out the back pretty fast. The rest of us started to work well together and stayed away until the start of lap 4. I picked up the lap 3 sprint prime setting off at the bend and getting about 50m, evidentally I was the only one who was aware of the prime!

Big bunch formed as all of us came together, I hung with the main bunch handy enough, clocking up a @44kph average on the final lap. Was about 10th wheel going into the all important final bend, but some lads who tried to make up ground on the wet inside line went down and slid across in front of me requiring a bit of gardening and a complete halt in the ditch. Still managed to get up for 2nd unplaced A4, but I had a good wheel and a good position into the final bend and a better result went begging.

Sun 13th Apr - Warm Up - http://app.strava.com/activities/129846556
Sun 13th Apr - Stamullen GP (A4) - http://app.strava.com/activities/129846585

Cracking circuit, Snowtown x 3, no place for hiding or if you left your climbing legs at home, felt good all day, got over Snowtown at the front each time, on the 2nd ascent about 15 of us got away, but we didn't work going into the wind after the turn at Gormanstown College and the main bunch got back on. After the final time up Snowtown there were only about 20 of us left, and a good few of them had to chase hard to get back on, so probably weren't feeling the best. I was feeling confident of a good result, reckoning there was about 5 or 6 of us in with a decent shout, and I like that kind of finish.

Sadly with not much over 1km to go someone leant on me and I went down, and a few lads piled over the top. No major damage to me, only cuts and bruises, but my new frame had a busted non driveside chain stay. A good chance to nab some points and maybe more went a begging, but that's life.

Tues 15th Apr - Howth repeats 61km - http://app.strava.com/activities/130628415
Fri 18th Apr - Swords CC Wicklow Spin 200km - http://app.strava.com/activities/131536765
Tues 22nd Apr - Commute 6km - http://app.strava.com/activities/132909147
Tues 22nd Apr - Commute 6km - http://app.strava.com/activities/133018710
Tues 22nd Apr - Howth repeats 64km - http://app.strava.com/activities/133095005
Fri 25th Apr - Commute 6km - http://app.strava.com/activities/134043285
Sat 26th Apr - Tune up new bike ahead of race - http://app.strava.com/activities/134299059
Sun 27th Apr - Warm up - http://app.strava.com/activities/134820659
Sun 27th Apr - Waller Cup (A4) 7th - http://app.strava.com/activities/134820668

Another Fast, Flat and not very selective course. Had a good race, felt very strong, did alot of work, tried to get some breaks going, tried bridging across to a break. Felt strong all day and managed to get up for 7th in the Sprint, on a course that doesn't suit me I was very happy with that. Takes me up to 3 points on the path to the 10 needed for an upgrade. It's the 4th race in a row I have been there or thereabouts at the business end of things and with a bit of luck might have nabbed a few more points. 2 races left before I have to take a break for 2 weeks as I am off on holidays, would be nice to capitalise on this form, Wexford on Sun and Dunsany the following Sat.

Sun 27th Apr - Cool down - http://app.strava.com/activities/134820640
Mon 28th Apr - Commute 6km - http://app.strava.com/activities/135040576
Mon 28th Apr - Commute 6km - http://app.strava.com/activities/135144370
Tue 29th Apr - Commute 6km - http://app.strava.com/activities/135365254
Tue 29th Apr - Commute 6km - http://app.strava.com/activities/135476950
Tue 29th Apr - Howth Repeats 77km - http://app.strava.com/activities/135579878

Last 4 Weeks

Avg Rides / Week 9
Avg Distance / Week 244 km
Avg Time / Week 8h 26m
Year-to-Date

Distance 3,086.3 km
Time 117h 16m
Elev Gain 23,043 m
Rides 90

Weight
70.6kg

pprendeville

That's some rate of weight loss.

Inquitus

pprendeville wrote: »

That's some rate of weight loss.

Aye Phil, but its easier to lose it when its there to be lost, there's not much belly fat left now, so I would imagine any more weight loss will be much harder to come by, and being disciplined week in week gets very tiresome. The upcoming holiday isn't going to help!

Inquitus

Weds 29th Apr - Out to Club League 19km - http://app.strava.com/activities/135925397
Weds 29th Apr - Back from Club League 19km - http://app.strava.com/activities/135925392
Weds 29th Apr - Club League Race Ardcath Circuit 33km - http://app.strava.com/activities/135925396

First Club League road race of the season, went out to rip the legs off not to score points, mission achieved, hung well with the Scratch Group and felt very strong.

Fri 2nd May - Over to get Club Car 15km - http://app.strava.com/activities/136460500
Sun 4th May - Frank O'Rourke Warm Up - http://app.strava.com/activities/137366016
Sun 4th May - Frank O'Rourke (A4) Race - http://app.strava.com/activities/137366028

Went all the way down to deepest darkest Wexford for this, form is really good. Race was an utter disappointment, it was basically a leisure cycle with a sprint at the end, tried to get a break going, knew I was one of the strongest there, but couldn't do anything to prevent the mass sprint at the end which I made a bollox of. A particularly frustrating day as an A4 that left me thinking WTF do I have to do to capitalise on being one of the strongest in the bunch and get some points. Also a bloody long way to travel for a race we didn't race.

Tues 6th May - Return Club Car 16km - http://app.strava.com/activities/138159751
Tues 6th May - Howth Repeats 62km - http://app.strava.com/activities/138231254

Felt super strong on Howth, managed to put in the 11th fastest time up Windgate road, very happy with how the form is going - http://app.strava.com/activities/138231254/segments/3137318911

Weds 7th May - Commute in 5km - http://app.strava.com/activities/138413756
Weds 7th May - Club League Corkagh Park Warmup - http://app.strava.com/activities/138609783
Weds 7th May - Club League Corkagh Park Race - http://app.strava.com/activities/138609793

30mins plus 3 laps of Corkagh Park, we had 3 groups this night I was off in Group 2 with about 1/3 of a lap on scratch. Scratch made no impression on us as we worked very well together. We rode right through Group 1 and in the end there were about 4 of us in the group when the bell rang, one of the lads went with 2 laps to go and the lad in front of me didn't seem able to close the gap, I went round him and picked up the wheel. I realised this was it for the win and went to the front with 1.5 laps to go, the other lad wouldn't give me a turn but I didn't want to play silly buggers and let the other 2 back on, in the end I lost a photo by about an inch, still 2nd place is my best ever club league performance and I am happy with the result. Form continues to improve.

Fri 9th May - Commute in 5km - http://app.strava.com/activities/139105289
Fri 9th May - Commute out 5km - http://app.strava.com/activities/139194682
Sat 10th May - Dunsany GP Warmup - http://app.strava.com/activities/139471543
Sat 10th May - Dunsany GP (A4) Race - http://app.strava.com/activities/139471554

This was a big one for me, as I was off on 2 weeks holiday the next day with no chance of any cycling for the duration, so I really wanted to capitalise on the excellent form and bag some points before I lost some of it. I went off the front on the first lap on my own for about 10km, but got reeled in coming into Dunsany, I noted there was a block headwind for the last few km coming into the finish which was going to make it difficult for any break to stay away at the end. I was riding at Threshold so didn't do too much damage to the legs.

I went away slightly further on on the 2nd lap for about 7km but was caught in the same spot, again I rode at threshold so not too much damage done.

3rd lap I went at the turn for Dunsany and 2 lads came with me, we dropped one of them, but the other lad and I worked well together, we got to about 2.5km to go before the headwind took its toll and we were brought back.

I had about a minute to catch my breath before the turn into the uphill sprint. I was third wheel going round the final corner, and quickly passed one lad to be sitting in 2nd, a lad from St Tiernan's pipped me by a inch on the line so I got 3rd spot.

This result put me on 9/10 points for the upgrade and with 2 weeks holiday looming I was happy I hadn't got 2nd as it would have been harsh coming back from 2 weeks of being idle for an A3 debut!

Thurs 15th May - Climb of Goblin Hill (Run) 1.3km @ 10% - http://app.strava.com/activities/141403708
Fri 16th May - Climb of Goblin Hill (Run) 1.3km @ 10% - http://app.strava.com/activities/141792758
Sat 17th May - Climb of Goblin Hill (Run) 1.3km @ 10% - http://app.strava.com/activities/142158506

I got these 3 runs in on holidays, did a good bit of Canoeing too, and wasn't totally inactive, but compared to the hard graft I have put in this year it was not far off 2 weeks of being bone idle, couple that with good food, rum and red stripe and I came back 3.5kg heavier. I knew this was going to happen, but it is definitely frustrating to see some of the hard work pissed away!

Tues 27th May - Commute in 5km - http://app.strava.com/activities/146104468
Tues 27th May - Cycle over to Finglas 14km - http://app.strava.com/activities/146323502
Tues 27th May - Mondello Warm Up 10km - http://app.strava.com/activities/146323499
Tues 27th May - Mondello Race (A4) - http://app.strava.com/activities/146323502

Went over to Mondello on my first day back to see how much damage had been done. Started off just sitting in the bunch, but after about 1/3 of the race I realised I was strong enough to do some work, so I added my bit to the efforts of the 7/8 lads who were driving it at the front. We were doing a good job holding off A3 and after about 45 mins of the hour they seemed to give up the chase, I thought we were going to decide the win among ourselves however a few A3's and juniors along with a couple of A1's had managed to make the junction. The last 15 mins was hectic with lots of attacks from these guys and it was a hard. Managed to get into the last corner with what was left of the bunch, and I reckon I was 2nd unplaced A4 after the lad from bikehub in Howth who had looked strong all day, probably finished around 12th overall, but was a decent ways back.

While the form wasn't desperate, I rode smart and took into account my limitations. I know I am not where I was, I would estimate I am about 15% off of where I was 2 weeks prior, well able to hang with the bunch and do some work, but not likely to be one of those making the race. Some hard work ahead to get things back on track.

Weds 28th May - Commute in 5km - http://app.strava.com/activities/146453254
Weds 28th May - Commute Out - http://app.strava.com/activities/146562402
Weds 28th May - Club League Corkagh Park - http://app.strava.com/activities/146627463

I was put in scratch for the club league on account of my good pre-holiday form, which was a shame as I knew I would be in trouble, what with Mondello in my legs from the night before, and the loss of form on hols. I arrived late and didn't get a warmup, and we set off like a bat out of hell, I held on for 5-6 laps until just before the catch was made, but I rode alot of it into the wind and should have been smarter and sat on wheels. I blew up warmed down and went home.


Thurs 29th May - Commute Out - http://app.strava.com/activities/146932305
Thurs 29th May - Nags Head Repeats 60km - http://app.strava.com/activities/147002099

Fri 30th May - Commute In 5km - http://app.strava.com/activities/147177165
Fri 30th May - Commute Out 5km - http://app.strava.com/activities/147287306
Fri 30th May - 23km TT effort at HR Threshold - http://app.strava.com/activities/147310591
Sun 1st June - Over to Finglas 15km - http://app.strava.com/activities/148211414
Sun 1st June - Deenside Cup Warmup - http://app.strava.com/activities/148211407
Sun 1st June - Deenside Cup (A4) Race - http://app.strava.com/activities/148211435

A race about 2 ascents of a hill! We rode the race handy enough except for the 2 times up the hill. I felt fine the first time up, HR was higher than I would have liked, and I knew I wasn't flying on the hills as I had been before the break, but I got up the first time with an Avg HR just below Threshold and it didn't take too much out of me.

2nd time round however we rode very hard into the bottom of the climb and on the early steep section I was well into the red, I lost the wheel in front a little before halfway and rode the rest of the climb with my nose into the wind, the later section not being as steep and some good drafting advantages to be had. I crested the climb about 24 seconds down on the group that went on to contest the points, and couldn't make a dent in the gap to the next group on the road on the descent let alone those lads out in front.

All in all it was pretty much as I expected, you don't do nothing for 2 weeks and come back uprooting trees, I will work hard for the next few weeks and things will come round again, of that I am certain. I did have my biggest week of the year on the bike, and the legs were slightly dead on Sun, but that wasn't the difference between being dropped or not. Next weeks Meath GP is less selective so I would imagine by then I should be able to be there or thereabouts for the sprint.

Mon 2nd June - Nags Head Repeats - http://app.strava.com/activities/148637657

I intend to have a few weeks of very hard training now to work myself back into form. I am looking towards the Tour of Omagh at the end of the month as a big target, and will be upping the training regime between now and then.

I intend to get out to the Nags Head for repeats either before or after work most days as well as locking down what I eat to get the holiday kilos off.

Onwards and upwards!

Last 4 Weeks
Avg Rides / Week 7
Avg Distance / Week 130 km
Avg Time / Week 4h 5m

Year-to-Date
Distance 3,782.7 km
Time 138h 58m
Elev Gain 28,953 m
Rides 126

upthe19th

Ok having read your last post and 2 cups and tea and a couple of fig rolls later I have finally read all your training logs.

From "how the hell do I get off the front" in your first club ride, gold medal sportives, club races, all the way through to being inches from A3 and of course the small matter of 30kg+ of body weight lost.....I'm pretty speechless here except for 2 thoughts in my head

1) Holy F**k, and

2) What in the hell I'm I posting my crap here for.

It's given me a serious kick in the arse to improve. Although I doubt very much if I could ever emulate such achievements, it has at the very least inspired me to do better. Thanks.

pprendeville

Of course you'll get there, you just need to keep going and gradually build it up. Rome wasn't built in a day.

Inquitus

Tues 3rd June - Commute in 5km - http://app.strava.com/activities/148884308
Tues 3rd June - Commute out 5km - http://app.strava.com/activities/149005562
Tues 3rd June - Nags Head repeats - http://app.strava.com/activities/149063055
Weds 4th June - Commute Out 5km - http://app.strava.com/activities/149414731
Weds 4th June - Club League Marshalling 48km - http://app.strava.com/activities/149508587
Sat 7th June - Leg tester 49km - http://app.strava.com/activities/150500857

Had a dose of the man flu Thurs and Friday so stayed off the bike, felt better on Sat so went out to see if racing on Sunday was a go.

Sun 8th June - Warmup 5km - http://app.strava.com/activities/151034512
Sun 8th June - Sean Nolan Meath GP (A4) 84km - http://app.strava.com/activities/151034537

Form seems to be returning to pre-holiday levels, felt comfortable all race, got in a shortlived break, brought back a few breaks, felt strong. I am targeting the Omagh 3 day in 3 weeks time, as such I need to not get upgraded in the interim, so I am effectively racing not to place. As we came into the finish on Sunday I found myself in a good position and gave it a dig coming up to the line, with less than 100m to go I realised I was in danger of perhaps winning and certainly nailed on to get the one point for an upgrade, so I had to back right off and softpedal to the line counting people go past til we got to the magic number of 8!

That aside, the finish was sketchy as hell, and there were some right numpties racing who need to cop the fúck on, do you really want to bust up yourself, your bike and cost yourself thousands of yoyo's all just to have a shot at sprinting for some A4 points?

Just back from the doctors, I have a chest infection, I think racing after Man Flu is probably to blame, have some AB's and hopefully can shift enough of it to do the Club League TT on Weds.

ht9zni1gs28crp

Hi Paul, copped who it was by Strava etc....similar story to yourself, good to read all the training logs. We had a good outing at the Brendan Carrroll memorial where we blew the majority of A4's out with a brilliant work ethic. Think I was there or thereabouts on the opening night at Mondello I seem to recall you were there too? Along with the guy from Howth?

Good luck for the Omagh three day event....

Mike
(Navan RC)

Inquitus

Alessandro Thundering Swordplay wrote: »

Hi Paul, copped who it was by Strava etc....similar story to yourself, good to read all the training logs. We had a good outing at the Brendan Carrroll memorial where we blew the majority of A4's out with a brilliant work ethic. Think I was there or thereabouts on the opening night at Mondello I seem to recall you were there too? Along with the guy from Howth?

Good luck for the Omagh three day event....

Mike
(Navan RC)

Aye we put in a good effort on the Friday night of the Stamullen weekend, very enjoyable race that, fun hanging with the A1/2/3 when they caught us, defo one of the most enjoyable races this year.

We were there or thereabouts at Mondello a couple of weeks back, the bikehub lad got unplaced A4, I was 2nd or 3rd with yourself and an other Swords lad there or thereabouts as well.

You going down to Roundwood on Sat? Will say hello if I can figure out which Navan lad you are!

ht9zni1gs28crp

I don't think I will be in Roundwood this weekend. Blue/White Kovert FX bike I sit on!

Are you at the Tour of Omagh with a team or a single entry?

Inquitus

Alessandro Thundering Swordplay wrote: »

I don't think I will be in Roundwood this weekend. Blue/White Kovert FX bike I sit on!

Are you at the Tour of Omagh with a team or a single entry?

We have applied for a team, but we are not a full compliment of 5.

wirelessdude01

Inquitus wrote: »

We have applied for a team, but we are not a full compliment of 5.

Did ye get accepted?

Inquitus

wirelessdude01 wrote: »

Did ye get accepted?

We managed to get to 5 before the entry list closed and they took the money and we got auto email confirmation from entrycentral this morning.

wirelessdude01

Inquitus wrote: »

We managed to get to 5 before the entry list closed and they took the money and we got auto email confirmation from entrycentral this morning.

We are in as well

Inquitus

wirelessdude01 wrote: »

We are in as well

Good to hear, what club are you and do you have a full 5? We'll have to build some Dublin Alliances between ye, Lucan and Swords!

wirelessdude01

Inquitus wrote: »

Good to hear, what club are you and do you have a full 5? We'll have to build some Dublin Alliances between ye, Lucan and Swords!

Ohh i'm Lucan.

Inquitus

wirelessdude01 wrote: »

Ohh i'm Lucan.

Good stuff, you in Roundwood tomorrow? I'll ascertain which one of the Lucan horde you are and say hello

wirelessdude01

Inquitus wrote: »

Good stuff, you in Roundwood tomorrow? I'll ascertain which one of the Lucan horde you are and say hello

Yep i'll be there

Inquitus

wirelessdude01 wrote: »

Yep i'll be there

Did you recently buy a new bike? (process of elimination)

Inquitus

Weds 11th June - 53km of warmup, warmdown and commuting with a 10 mile Club TT - http://app.strava.com/activities/152407992
Thurs 12th June -12km Commuting
Fri 13th June - 27km Commuting
Sat 14th June - Roundwood GP 62.1km - http://app.strava.com/activities/153383485

Made a mistake this week, I developed a chest infection from racing last Sunday and got antibiotics from the Doctor Monday morning, I thought I was well enough to do the TT on Weds but it ripped my throat out, then decided again that I had recovered enough to race Saturday and had trouble breathing with a rattle in my chest. I tried to help work for a Club mate, gave a hard pull into the climb the last time and then rolled home myself.

Sun 15th June - 50km Naul Hills - http://app.strava.com/activities/153992193

I went out for a gentle spin on the Sunday, wanting to race the Tour of Omagh and having a family weekend away and a work trip for 3 days to Brussels in the intervening period means I went out racing / training when sick worried I might not get enough in.....probably not a good idea in hindsight.

Mon 16th June - 50km Naul Hills - http://app.strava.com/activities/154344612

Rode the hills hard, set a bunch of PR's, felt my chest infection was behind me, thankfully. Form seems good.

Tues 17th June - 12km Commuting
Weds 18th June - 52km Commuting to work and to the Club Champs Race
Weds 18th June - Club Champs A Race 60km (7th) - http://app.strava.com/activities/155223841

Now in Scratch in the Club League so the A race for me, good race, hard ridden, 3 of the Clubs Strongmen got into a break on lap 3 of 5 and stayed away with our new A1 Ken Tobin riding away from the other 2 lads for the title of Club Champion, I finished 4th in the 2nd Group sprint for 7th place (I think)

Sun 22nd June - Out and back to race 40km
Sun 22nd June - Strabane Lifford GP (A4) 50km - http://app.strava.com/activities/157100925

Good hard race, the lads up north seem to be alot more honest about their A4 racing then those down south. Used it as a training session, put the hurt on at the front a good bit up the drags, and went off the front a few times with various lads. Was on the wheel of the winner up the final kick, started to go round him and sat up to avoid getting points ahead of next weeks Tour of Omagh. Definitely had some points for the taking there anyways, hope it doesn't come back to bite me in the ass! and I get none in Omagh and spend the rest of the year trying to get my upgrade.

Tour of Omagh

This race was pure class, the organisation the host club put into it was first rate, it was not far off the Rás in terms of Marshalling, support etc. From race radio for the Team managers, to Neutral Service cars, this race had it all. I would recommend any A4 factor this into their season next year, and any clubs from the 26 counties to prioritise entering a team. It is a chance for A4's to tackle a stage race of the highest quality, and a unique experience. I saw one crash, caused by a pothole not anyone else, the whole weekend with 3 road stages and 110 riders, that is testament to the quality of the riding and the marshalling.

Stage 1

http://app.strava.com/activities/158882523

72km with 685m of climbing according to my gps, ridden hard and fast for a 39.4kph average on my Garmin. There wasn't enough to really break it up and there was a massive field coming in for the sprint. It was downhill with a tailwind for the last 5km, leveling out into a slight drag for the finish. I was some buzz, but we were just inches from disaster if someone made a wrong move.

I was positioned well coming into the final km moving up as gaps appeared as some people found the pace too much, I found myself in 3rd place on a wheel with about 200m to go and went as hard as I could, I couldn't get round the eventual winner, but got up for 2nd place taking a 6 sec time bonus to put me 2nd in the GC.

The rest of the team rolled in on the sametime, with my clubmate getting 6th on the stage putting us both up to A3. We led the team Classification as well.

Stage 2

http://app.strava.com/activities/159136311

We rocked up early to get warmed up and were amazed to see the array of TT equipment the northern boys had, lots of Team Sky setups, 4 or 5 turbos out the back of a van with really nice TT bikes and disk wheel setups. TT'ing is quite big north of the border I was told, hence the abundance of good gear, we didn't even have clip ons!

A 4km TT. I did it in 5:52 which was 30 seconds slower than the winner. I didn't feel I did a particularly good TT, and left some time out there, TT's are not something I do very often, this was probably my 4th ever, and by far the shortest. I put out 355W for the 5 minutes, I think I could have gone deeper and a full TT setup would certainly have shaved some time off too.

This dropped me down to 27th in the GC with work to be done in the following 2 road stages.

Stage 3

http://app.strava.com/activities/159136355

A 67.3km road stage with a decent climb about 20km from the finish. The climb did it's work and only 44 of the 110 starters made the split. I crested it at the front with maybe 7 other lads, and we had maybe a 20 second gap, but noone wanted to ride, probably mindful that 20km is a long way to the finish.

I was very well positioned for the sprint, but missed the 1km to go sign and as we rounded a corner the finish appeared right in front of us with maybe 100m to go, I was feeling great, but cursed as I knew I was too far back, I gave it everything and managed to get 6th, but a much better result was on the cards, and I could have done with the time bonus for a top 3 to help move me up the GC.

6th on the stage and up to 18th on the GC 27 seconds down. Having dropped from 1st in the Team classification to 13th on the TT stage, a good ride by the lads all finishing in the front group saw us move up to 4th 33 seconds down.

Stage 4

http://app.strava.com/activities/159608094

The final stage had a climb that peaked with 10km to go, likely to be the most selective road stage event of the Tour. It was 2 back to back climbs, with a short fast descent in between.

One of the Blanchies on our team was tied 1st for the Green Jersey, so I offered to help lead him out. The first sprint was only about 8km into the stage so we set off at breakneck speed as there were teams chasing time bonuses for GC and others Sprint points so lots of people had an interest. he sat on my wheel and we made our way towards the front, in the end we didn't get ourselves positioned close enough to the front when the 1km sign came up, and he narrowly missed out getting 4th.

There was another sprint after 32km, but we had started a mile of so further down the road than anticipated so we had to guess where it actually was as the route notes were now off. I got to the front with about 4km to go to the sprint, I thought we were nearer, and drilled it, lining it out, the 1km just never came and I was fairly well emptying the tank which was far from ideal. I let him go with about 300m to go and drifted back in the pack. Unfortunately immediately after the sprint we went into a hill, I didn't get much recovery, maybe 30 seconds and felt bolloxed, I could see my whole race goiing down the pan if I couldn't hold the wheels up the hill and get some more recovery in. Fortunately it was a short enough dig and I got up it hurting and settled in 3/4 of the way back in the bunch to recover, knowing I had about 16km until the first of the 2 finishing climbs.

I didn't feel great after the effort and was worried I might not make it over the hills to come, had some gels, high-5 and rested up. I started to make my way back up the bunch with the climbs looming in a few km, and hit the bottom of the first one in about 20th, passed a few lads on the way up and crested in a group of about 8 with the yellow jersey and some other lads high up in the GC. A fast descent took us through a village and into the final climb 3km at 5% according to strava.

http://app.strava.com/activities/159608094/segments/3699684126

A few of the GC lads attacked hard at the bottom, I decided not to go with them but to set a hard steady tempo, there were maybe 4 up the road and myself in a group of 4 about 15m back, the gap stayed about the same over the top and we quickly brought them back as we rode the fast, technical descent, a few more got back on and we formed a group of about 14 off the front with a good gap.

We rode hard up and overs for the next 8km or so and stayed away, myself and one of the Blachie lads slfcarro from boards had make the split from our team, which was good. A bit of messing started going into the final couple of km as people started eyeing the stage win. I agreed to try and give slfcarro a leadout to get him some CI points, but as we got into the sprint proper both my hamstrings cramped up and I struggled to get in without a time gap, just managing it, which was a shame as I had been measuring up very well in the previous sprints with 2nd and a 6th that could have been more.

Anyways, a better TT, or even a TT bike would likely have gained me some seconds, how many I don't know, so in the end I finished 11th, 27 seconds behind.

Team McNally Swords finished 2nd in the team competition as we had 2 in the decisive split, sadly Greenmat missed out on the split and finished 34 secs back in the 2nd group on the road, if he had made the split it would have been enough to overhaul our deficit on the Team Winners.

Prizegiving for 2nd Team

I can't speak highly enough of this event, I had an excellent weekend and the racing was hard and fast, none of the slackfest we have had sometimes in Leinster A4 races this season.

Onwards to A3 now, I amassed another 10 points this weekend alone to put me up to 19 and an an upgrade.

A huge thanks to the 2 Blanchies who helped make our team up to 5, a pleasure to ride with the lads.

Lusk_Doyle

Great report.

You have really come on in leaps and bounds from this time last year.

Well done.

Do you have a power meter?