Beasty's sweaty plaster cast - the road to recovery 2014/5/6/7.....

They added a new group this year, making 7 in total. The Blue group now sits below the Greens, and yesterday they combined the 3 slowest groups - Red, Purple and Blue, with the Blues and Purples in the same race, and the Reds scoring points independently

Many of the Reds are in their 70s (with one or two in their 80s) which resulted in a few struggling particularly on the drags even during the first lap.

Having said that when the guys initially broke I could see them not too far up the road and thought it may all come back together again. I bridged over quite easily but we did then work incredibly hard certainly for that lap and a half when I was with them and were out of sight quite early on. When I was eventually caught by the second group we were told the gap was 2m 20s with less than half a lap to go and it sounds like it was at least another 3 minutes to what remained of the main group

There was a very wide range of ability in that race although I suspect that a few will end up being promoted to the Green group fairly quickly. In an ideal world, from my personal perspective if the break had not started until halfway round the 2nd lap I think I would not have blown up as I did and could have been competing at the end. Having said that it was exactly the sort of workout I needed

Funnily enough I am feeling a bit of a reaction today. Yesterday the legs were in bits but they are OK now. However the head's not quite right today. I'm sure it's a combination of the exertion from yesterday and the fact I had spent 20 of the previous 30 hours or so travelling through 8 time zones! Will be spending the rest of the day snoozing in front of the telly.....

Inquitus wrote: »

Once you get your endurance legs I think you'll score plenty of points in with those 2 groups, danger you might even get yourself upgraded!

It's taken me 6 years to get relegated to that group and I'm not going to give it up easily!!

I suspect that's my first ever points in a Sunday race, and I've always been better suited to 40km on a Tuesday evening. However my target for this year is 1/30th the distance of Sunday's race. The endurance will do me good. Last year I think I typically lasted through no more than 20 mins or so of real effort. On Sunday I probably slogged it out for more than twice that time - I remain a "trackie" at heart but maybe I'll end up focussing more on Points races than the Pursuit this year!

Didn't race on Sunday following a bit of a relapse on Saturday with dizziness setting in during the evening. Fortunately I was feeling fine by Sunday evening and went out for an hour then, following it up with a commute today.

Had previously done the Club league prologue TT last Wednesday. The results were largely used to determine who would race in the "A" and "B" leagues for the season. Hence although at the time I was simply assuming I finished in mid-table mediocrity, it turns out I actually finished 4th in the "B" league. Due to clashes with the track league I may not do anything more this year in the club league other than rest on my laurels with never having finished outside the top 4....

That also provides an opportunity to brag about all my racing so far this year. It started with 6th place in my age group in the LVRC Omnium championships in February. 3 IVCA races have resulted in 7th, 8th and 6th places, and Wednesday's result now means I've finished in the top 10 in all 5 races so far this season:p

Won't be racing next weekend as I've some track sprint training in Derby lined up. I'll also miss the start of the track league but will hopefully be back and raring to go in the next IVCA race a week on Sunday.

Been doing some sprint training in Derby over the weekend.

Saturday was flying 200 technique. We did a couple of 100m efforts followed by a flying 200 to seed us for some head to heads on Sunday

We had no opportunity to try out the track ahead of our efforts and this was my first experience of the new Derby velodrome. First lap I moved up to the blue line for minor panic to set in when I had a wobble on one of the bends. Anyway I carried on without further incident hitting a peak power of 680w with 10s at 582w in the effort. After that I discovered a couple of others had a similar experience on the bend - we had discovered the infamous Derby ridge.

2nd effort I was a little cautious at the ridge but still felt the front wheel go a little. They timed this effort at around 6.8s, equating to something like 13.6 over 200m (although most riders were to subsequently show a little tail off in the second half when we were timed over 200m) - that would have equalled my PB

Final effort and I got my build up OK, but only managed 14s, although I had splits of 6.99 and 7.01s (and it is quite usual for me when I do get splits to be almost even)

So onto Sunday and the head to heads. I was the slowest qualifier and my first race would be against the girl who was second slowest. She would be leading and my plan was to leave a gap of 4-5m and then rush it late on. Alas the plan failed miserably with my opponent catching me unawares a lap out to take the win. Interestingly though I did manage to hit a peak power of 889w with a 20s average of about 700w (10s @ 822w) - quite an improvement on all my qualification efforts.

2nd head to head and our roles were reversed. Plan was simple. No-one had tried it so far and the first one to give it a go often wins - all out from the start. Worked to perfection with my pursuiting skills coming to the fore, so now it was 1:1. Peak was 920w, with 30s at 671w (10s @761w) - again significantly better than any of Saturday's efforts

3rd race was a 3-up. I was third in line against the girl I was 1:1 with and another who was faster and much more experienced than either of us. Plan was to try and force my way into 2nd as the 3rd rider hardly ever wins. Alas the other 2 were having none of it so plan B kicked in and I moved quickly into first and from a 2 and a half laps out just pushed on. The faster girl came past me in the home straight but my tactics had certainly worked better than in the first race. This time peak power was 830w with 60s at 577w (10s @ 760w))

Final race was another 3-up this time with me leading with the girl I had been up against in all rounds and another guy who had shown quite a bit of speed in beating the girl who had won the 3rd race although he was inexperienced at sprinting. This time the tactic was to stay at the front al all costs. Basically try and keep it as slow as possible but push on if anyone attempted to overtake. Leading off I looked round. The other 2 were there but seemed to be busy chatting to each other. I later discovered they were saying something along the lines "he won't try that again". Another 20m or so and I looked around again and they were still dawdling. Sod the plan! Plan B kicks into action. Drag race to the line. The new guy managed to catch my back wheel but not before my front one had already reached that line!! My tactics may not have been particularly cunning, but definitely effective... This time peak power was 825w with 50s at 622w (10s @707w)

In one of the races I led on the "flat" at a marginally faster cadence (and therefore speed) than I did in the flying lap with a steep downhill start! My head to head performances were far superior to any of the time trial efforts. Plenty of food for thought there, with maybe needing to work on cadence, or possibly using a higher gear or maybe more likely both to improve my flying 200 time. There is clearly quite a bit of improvement in me - just need to find a way of delivering it. The whole weekend (which included a very informative physiology talk from one of the specialists employed by the GB paracycling squad) was great experience and hopefully will help in future sprint efforts, be it indoors on the track or outdoors at Sundrive or the end of an IVCA road race.

Although I did a TT in the club league a few weeks ago, that was on the road bike. Tuesday was the first time I had done one on the TT bike since the accident (although I have done a few pursuits on the track, they involved being in the aero position for less than 3 minutes at a time)

It was a vets 10 miler on a course I am familiar with - the Black Bull course through Batterstown

In the warm-up the TT position did feel a little unusual, and indeed quite uncomfortable in a way that I did not recall from prior to the accident. Certainly being on a rough road was quite a contrast to a smooth velodrome surface

Anyway, I got to the start, albeit not fully aero - it was chilly enough not to use a skinsuit.

Looking through the power records I was actually not too far adrift from what I was doing 3 years ago on the outward leg. However a headwind and overall incline meant my time was looking quite slow. Approaching the turn I was really starting to feel the wrist and shoulder and thereafter that just got worse. The power dipped from 260-270w on the way out (plus a bit more when getting up to speed), to nearer 240w until 2km from home when I raised it back up to 260w. For a lot of that return journey my right hand was resting on rather than gripping the bar. 2 days later and I can still feel the discomfort in the wrist and shoulder.

My time was 26:32, over 2 minutes slower than I had previously achieved. Conditions were far from ideal and I think a few were quite a way behind their PBs. My average power was just shy of 260w, perhaps 25w or so down on my PB, but that should only be worth 40-50s. That's certainly the highest I've put out over 25 minutes+ since before the accident. Certainly there are also some aero gains to come, but the main issue for now is getting a more comfortable position as there is no way I could complete a 25 miler if I get the same type of reaction in my arm

Been struggling a bit with the shoulder and the back was playing up on Monday, meaning there was no way I would even consider the vets race on Tuesday

However track racing is much shorter and the surface is smooth so yesterday evening saw my seasonal return to the track league

I had been warned we had a new but very fast youngster in the group and so it turned out with him taking the 8 lap progressive race. I went from a lap out but everyone must have stayed close enough and 3 came past me in the last 20 metres or so - probably only lost 3rd place by not much more than the width of a tyre

Having taken 4th in that race I expected to face quite a handicap in the 1km handicap race. The handicapper looked kindly on me though and I ended up in the front group. Hugh gave us our tactics before hand - work to stop them catching. So I let him lead for half a lap then basically went for it. 750m is my sort of distance and I knew that was my best chance. One guy came up alongside me in the home straight but I pushed on and he faded, so my first win of the year was secured.

Next up was the kierin - 5 of us behind the derny and I settled into last place. As it was about to pull off I moved up alongside man 2. Unfortunately the guy at the front then decided to pull up the track forcing me to swerve to avoid him. When I got past him I though the only thing I could then do was go for it which I duly did. Again though i got caught in the final 20m or so and finished 3rd

Final race was a hare & hound combimned with the ladies. The handicapper did not look as kindly upon me this time and I was in the last group. Worked hard for 5-6 laps but it was clear that gadetra's group was not going to be caught so I eased up and cheered her on to her 3rd or 4th victory of the evening.

Another vets TT last night.

The day did not start well when I left my phone at home. Anyway it wasn't as if I needed it and I headed off towards Battertown and the Black Bull circuit. Traffic was horrendous on the M50, but I still managed to get there with plenty of time to spare.

No-one else was there when I arrived - maybe others had been held up. Then I thought maybe I had the wrong course. Without my phone I could not check so I drove off to the meeting location for another nearby circuit and again there was no-one there. Maybe I had go the dates wrong? Perhaps tonight was supposed to be a road race? No use if it was as I only had the TT bike with. Sh!t, my head is starting to play games with me again:(.

Headed back to the Black Bull sign-on location and still no-one there. Sod it, I'll just race myself! Headed into Batterstown to park up and sort myself out. After the major suffering with my arem and shoulder last time I had dropped the saddle a centimetre and also sloped it down slightly. I had turned the bars up a little and lowered the presssure in the tubs to try and make things a bit more comfortable.

Everything set and I headed back to the start. By doing the full outward leg and returning to Battertown I would not complete the circuit but should have some useful data to compare with last time. It turned out the wind was stronger but more southerly making it almost a crosswind. That made it a little disconcerting as I was heading to the start line but I thought if it was too bad I could simply stop again in Batterstown.

Anyway started and dropped onto the TT bars. This time it did feel more comfortable and the lower profile alleviated some of the wind issues. Was certainly not full gas but near enough and completed the outward leg in just under 13 minutes. Looking back my power was down on last time but the time was quite a bit faster. The wind was stronger but not so much in my face which may help explain that.

Back to Batterstown I and pulled up just after 3/4 distance. Although I was feeling the arm a little it was no-where near as bad as last time. Speed was faster (probaby 30-40s when extrapolated over the full distance) and power was lower (about 12w) meaning I must have been quite a bit more aero, although the discomfort last time must also have been a factor.

Headed home and eventually established the IVCA had been runnung a TT but over at Kilcock. Looking back it's not a bad thing that I did the Black Bull course as that has allowed me to get some sensible comparitives between the 2 efforts this year and a steer on what I may need to do to improve my times further.

Relatively quiet week as this was supposed to be my last "easy" week ahead of the GBR Track Masters in another month. A couple of level 1/2 commutes, 50 mins out with the kids yesterday and an hour working on cadence today, plus the track league on Wednesday

First race was a 10 lap "progressive" - 3 laps controlled before the race "opened up". The 2 guys leading the league broke away in the final lap and I had to settle for 3rd.

Next up the 1km handicap. This time I was in the middle with one other - the 2 fastest 50m behind and 4 others 50m ahead. Tried to close down the 4 in front and made some inroads but that stalled when I let the other guy take the front. May have made it if I had stayed in front for the full 1st lap but I would have had nothing left anyway, so no points this time.

Then on to the win & out. The 2 fast guys broke away and I close them down but they went again. Unfortunately the 2nd fastest won the first sprint meaning I would have to beat the fastest if I wanted to win the next one. Looked around and there was no-one with me and closed the guy down. Didn't want the others to catch up so ended up leading out in the next sprint lap and he managed to get past me in the final few metres - only a couple of inches in it but I had to face up to another 3 laps. Worked to stay away and looking over with a lap to go I was probably half a lap ahead so could take that final lap a bit easier

Onto the final race - the Italian pursuit and I had the fastest guy in my team. I would take the penultimate half lap and leave the final surge to him. In the end we had too much left to do and missed it by a few metres

Next week I hope to make an impact in the vets RR on Tuesday night, then it's the track league on Wednesday and the Duane Delaney Track GP on Saturday. So far only 6 have entered my group, but there's usually a last minute rush of ringers...

Spent Thursday travelling over to Newport with the GBR Masters starting on Friday with the sprint

I had entered all 5 events but was uncertain how far I would make it as I had been on antibiotics all week for an ear infection. It's the 4th time since my accident that the ear has blown up (almost literally!) like that, and I am now wondering if it's possibly caused by all the damage as that was the side of the face that was smashed up worst. I've also suffered from sinus issues for many years which may be contributing to the problems, Anyway I'll now arrange to visit an ENT specialist in the hope of finding out what's going on.

Friday turned into a very long and strenuous day, despite having to make only 3 efforts. First was the TT and my time of 13.6 matched my PB from a few years ago. I did try and focus on keeping to the black line and feel there is more to come. I had also pushed up the gearing trying 100"+ for the first time, although it's pretty clear I need to work more on cadence, and that will be a focus over the winter

The 1st round draw had me against the fastest as my time was shown as slowest. However they had a review and suddenly I realised I was not slowest at all meaning I would be up against 2nd fastest who is also a team mate in my UK team.

He started high and drew me up the track, albeit only slightly. Afterwards he told me I went marginally above the red line and he dashed underneath me. Gave me the fright of my life as he knocked against me as he came past for an easy win.

I originally though the repechage would be a 2-up and planned to go from the start. It was though a 3-up and I was starting from the fence. I stayed high round the first bend and with us basically 3 abreast I decided to go for it. The other 2 got straight on my wheel meaning it became a drag race and they both came past with just under half a lap to go. Probably 10 hours for 3 races and with all the warming up and down I was pretty shattered when I got back to the hotel

Saturday morning was the TT and the daunting start gate. As usual a pretty poor start and as usual I took last, but my time as again not too far away from my PB and I'll claim victory over those who failed to turn up!! After that I felt a twinge in my back. It had been showing some signs of problems earlier in the week when I'd been practicing starts. Hopefully it would settle down for the scratch race later on in the day

There were 19 of us signed on for the scratch which was due to be run over 32 laps/8km. I stayed near the front to start but pulled up the track rather than take any turn at the front. That encouraged 2 or 3 attempted breaks and eventually one of them stuck. Again I did not want to work to close it down and again I was caught out. This time 3 of us ended up stranded (with one or two already dropped). I reckon I could have closed the gap down early on but knew if I did so I would have nothing left. hence I focussed on winning our "mini race". We worked until about 3 laps out when we were lapped by the breakaway. I thought we were being called in to avoid getting caught up in the main group sprint but the other 2 pushed on. There was a gap of over 20m when I decided to try and catch them again and I caught them with a lap to go but only had enough left to take one of them. Still there were 3 or 4 behind me in that race.

I had not been feeling well all day and was having some balance problems on the rollers. I decided I was going to try and d the pursuit on Sunday but the way things were getting dragged out and the way I was feeling I would probably not be sticking around for the points race.

So this morning it was the 2k. 13 entered, but only 8 of us turned up. That's 5 scalps anyway!! Plan was to try and take it easy over the first half and pick it up in the last 4 laps if I had anything left. By the end of lap 3 I was dying. I felt as if all the stress of the weekend and probably the effects of the illness were catching up. Only looking back at the data do I see I actually did pick things up in the 2nd half. 2m 46.6 was a disappointing time, but given the way I was feeling I probably should not complain. Comments from others were that conditions were a little slow and Manchester is more suited to pursuiting. the time was slightly faster than I did at the same track in February, but I feel as if there remains plenty of room for improvement. Looking at my start I actually went very fast when out of the saddle, perhaps 10-15% faster than when I dropped onto the aero bars. I stayed pretty much on the red line and I reckon if I can get down to the black and even out the effort more I could break 2m 40s, but that will clearly have to await another day. I did manage to beat my opponent by 5s and there was another slower so I did claim 6th (and not last!) place...

Getting off the bike it was clear my back had gone properly this time and its just got worse since, so I suspect it's going to be a matter of getting some physio when I get back to Dublin

The back spasm I suffered was probably the worst I've experienced. However like last time this hit me (in September) the recovery, once it started over the weekend, has been remarkably rapid. 3 years ago I would probably have continued suffering for perhaps a month. Now I can get over these bouts in half that time

I put that improvement down to the core work I've been doing. Weekly pilates for the past 18 months or so is really showing its benefit

Only problem now is I seem to have picked up a bit of a head cold! However better now than when I'm fully back. Hopefully both ailments will have cleared up sufficiently by the weekend to allow me to get on a proper bike