Beasty's objectives for 2010

peterako wrote: »

10,000km.....

OMG - what's happened here:eek:
Has someone stolen my boards identity and set me some ridiculous goals. Perhaps I was still under the "influence" of something I consumed the night before when I made the original post.

Seriously though - my strategy is that if I post this in a public forum, I will try harder to achieve it!

In fact, I think I should incentivise myself further by offering a forfeit if I don't hit my objectives. So here goes -

Cake for everyone if I fail to cycle 10,000km during 2010 without reasonable excuse*

* The small print:
Includes turbo and track cycling, as well as mileage clocked up on cycling machines in hotel gyms
Reasonable excuses include, without limitation, extended illnesses or injuries (over 2 weeks), imprisonment (false or otherwise), death (please don't try and sue my estate, as it will have 4 children and a wife to support)....

Relatively quiet week, as I have been "home almost alone" since Thursday (with the 4 year old, which has meant I have not been able to get out on the bike - had to console myself with the trip to Belfast to pick up the new Bianchi fixie on Friday)

Managed a couple of commuting days - 113km in total at an average speed of 28.8 km/h, and power output of 231W. Also did 30km of Paris Roubaix on the Tacx.

Off to Manchester on Tuesday, so commuting will be restricted to a couple of days again next week, but I should get an hour on the velodrome to see how close I can get to my 40km target.

DirkVoodoo wrote: »

Best of luck Beasty, 200km a week should be no bother. How about throwing a track win into the mix to make it interesting??

4 back operations, advancing years and one serious fall this year result in a stromg preference to avoid the perils of racing.

Want to explore TT opportunities, but family commitments mean I don't get much chance to get out at present, other than on the daily commute.

Once I have had a chance to get down to Sundrive I will have a better idea of what I can achieve. I guess my best option may be to join the vets, particularly as I will fall into an older age bracket next year:)

To date I have only had the one bike (Cayo), but my new fixie is supposed become my main winter commuter

Diarmuid wrote: »

ah ok... I guess you must have very secure place to lock it at work too...

Certainly do - I work Northside, and never go near the city centre. We have a secure underground car-park with bike locking facilities (I used to lock it just outside the front door, pretty much in full view of security, until someone nicked one of my rear lights!)

As mentioned last week, commuting opportunities have been relatively limited, and next week will be no better (maximum of 2 returns, weather permitting)

The total distance (is there a euro compliant equivalent of mileage?) on the two commuting days last week was again 113km (making a total for the week of 140km, including my time on the track) at an average speed of 28.3km/h and average power of 224w. Although both are slightly down on last week, I did ease off a bit given the weather conditions on Thursday and Friday.

I would guess my power output on the track would have pushed up my overall average quite a bit.

Started the year on a Trek 7.6 hybrid – only really commuting the 28m (46km) round-trip to work (I had committed to do 1,000 miles between 1/10/08 and 31/03/09 for charity – in the end I did 1,625 miles).

Invested in the Tacx VR during February. Had a knee injury that didn’t bother me much on the bike, but did need sorting. I ended up having a knee cartilage operation in the middle of May. This is where the VR came into its own – I did a session on the Saturday before the operation (which was the following Monday), and was back on the turbo on the Tuesday (a very gentle 3km, increasing to 30km the following day).

Went to the physio the following Monday (for a regular post-op check) and he said it was the best condition post-op knee he had seen for over 5 years – he told me to keep up the turbo (which brought a smile to my face). (I did have another incentive to get fit – an ill-fated trip to Rome to watch the Champions League Final on 27 May)

I was then stuck on the turbo for the next couple of weeks before getting back on the road for a couple of commutes at the end of May/early June. I then did my first WW200 (less than 3 weeks after the operation).

At the end of May I discovered boards.ie, and my wallet has never forgiven me for it:) I proceeded to invest in a new road bike, and got back to the regular commute, with the ROK at the start of July my target.

Unfortunately 30 June brought about my (one and only) crash, which left me in hospital for 3 ½ days, with concussion (still have no memory of the accident), a skin graft in the corner of my eye and quite a lot of roadrash on the arms and knees. Needless to say I didn’t get over to Kerry (and even had to give up my ticket to the Wimbledon’s Men’s Final:().

Again, about a week after the accident I was on the Tacx, where I stayed for the next couple of weeks. I then managed a couple of commutes before the Tour de Kilkenny on 1 August – and what a great event that was – I had the 160km in my mind when I started, but after some of the hills in the first half I decided discretion was the better part of valour, and dropped to the 100km (actually nearer 107km). I also met my first fellow boardsies there.

While most of the rest of you were doing the Sean Kelly at the end of August, I decided to Lap Lough Neagh (a much flatter option). I also did the Gerard Brannigan in November.

Have now extended my commute to get a few more km in (now up to 57km round trip, with a couple of hillier options aimed at improving my climbing ability, although I know I would make more progress by dropping a few kg).

Throughout the year I have tried to get on the track in Manchester whenever I am over there (normally a 1 hour session whenever United have a mid-week match)

Invested (must stop using that word!) in the new fixie a few weeks ago, and once I get it fully fitted out, and have had a bit of practice, I will look to use it on the commute (again hoping to improve my climbing)

Stats to follow ...

The weather relented a little this week, and I managed a couple of commutes, total 115.3km in 4h 8m 22s - average 27.9km/h, average power 219kw

Two turbo sessions, including parts of Paris/Roubaix and Mont Ventoux - total 103.5km - average 32.6km/h (I must do more of the "Hell of the North" - it certainly improves my average speed and gets more km in!)

YTD totals - 426km in 14h 33m - average 29.3km/h

Only 9,574km to go ...

Next week I should be able to do 3 commutes, plus a trip to the track, which should get me the 200km I need to keep up with my target.

Lumen wrote: »

Interesting reading. Have you an idea of your current FTP?

No!

The best average I have managed on a fast, and a bit hilly (40 min) commute was around 260W

When I extend the commute to around 1hr 10, I can get up to the high 240s

On the Dunleer Sportive at the end of October I managed 227W over a relatively flat course (just under 3 hours, plus a 10 minute break)

All the above were in less than ideal conditions

However, purely based on the bike calculator you posted a link to previously, I have managed over 38km on the (indoor) track in an hour (on the hoods, with minimal drafting), I am generating 300W+

Lumen wrote: »

I think you should do some outdoor time trials this year. You ought to be able to crack the hour for a 40k TT with some aerobars and a decent position.

My back's the problem - not sure I could keep a good position for an hour. Also, any hills kill me - my weight is great to push the power on the flat, but not so helpful on an incline

However it is something I would like to have a go at - I think we should resurrect the Boards 10m TT thread, as that's the distance I would like to have a crack at first. In the meantime, I'll be back amongst the "old fogeys" pushing it on the track tomorrow:)

Lumen wrote: »

You might be surprised. Aerobars can be pretty comfy if set up right, as there is very little load on your arms.

I also have a bad/weak back and the position isn't causing me any back discomfort. Obviously all backs are different. You do need reasonable hamstring flexibility though (this is currently my limiting factor position-wise on the TT bike).

4 back operations don't help. and my physios have commented about my poor hamstring fexibility in the past

However it would be nice to get somewhere near the hour for 40km, maybe even later on in the year after I hit the "Big One" (although that particuilar birthday cake may take some time to digest)

Managed 2 commutes (Monday and Friday - I was out of the country on the other 3 days), an hour on the track (Tuesday) and a couple of hours on the Turbo (Saturday)

The lack of wind and ice allowed me to push it on the commutes. I extended the home leg on Friday to 44km, averaging 30.3 kph and 252W for the first hour or so,

Total distance commuting this week - 124km at 29.2 kph and average power of 237W
Total on the track - 37km at 39 kph (must try and do more of this - it certainly helps keep my average speed up:))
Total Turbo - 66.8km at 35.5 kph (managed to keep to the flat and therefore fast Paris/Roubaix this week)

Totals for the week - 227.8km in 7h 5m at 31.5 kph
YTD Total - 654km in 21h 38m - average speed 30.2 kph

Only 9,346km to go!

The major difference I am noticing compared to last year is my faster recovery time. There is no way I would have been able to put such a performance on the track less than a day after a hard commute home in the past. Friday's commute home was the longest I have done, and again I was pushing hard, but was still able to be reasonably "comfortable" on the Turbo on Saturday.

The real test will be when I can do 5 back-to-back commutes. It won't be next week (I will be away for a couple of days), but if nothing crops up at work I may be able to do this the following week

Off to sunnier climes for the weekend (well, OK, Old Trafford tomorrow, and North Yorkshire on Sunday). Won't be on the bike again until Tuesday, or possibly Wednesday, as I will be away on business on Monday and Tuesday.

This week was more about distance than speed!

Two PBs this week - total distance 353km (previous best 286km) over 13 hours 30 minutes and maximum power 852w (previous best 827w)

Monday 62km commuting
Tuesday 45km commuting, plus another 31km mainly hill work in the evening
Wednesday 62km commuting
Thursday 45km commuting, plus another 29km interval work in the evening
Friday 79km commuting

Average speed - 26.1 kph
Average power - 203w

Focussed a bit more on climbing this week, with a total of around 2,500m ascent, including Ardgillan Hill 4 times on Tuesday, and another 4 times on the commutes.

Thursday evening's work was in strong winds. The road we were using was pretty much straight into the wind one way, and it was blowing at 40-50 kph. It was heading into this wind on a slight gradient when I recorded 852w on the power meter. However the efforts of the week quickly caught up with me, and I soon slowed down significantly (when riding into the wind)

YTD total 1,263km in 44 hours, at an average speed of 28.7 kph. This puts me around 250km ahead of where I need to be to hit the 10,000km for the year

Only 5,429 miles to go

Next week will be a bit quieter, with probably 3 commutes, and hopefully some time out on Tuesday and/or Thursday evening

sy wrote: »

Impressive work Beasty, I think you have done well considering the weather we had. Enjoy your weekend, recovery is just as important as the pain.You must be a pretty big boy to hit those wattages!

Cheers Sy. 52nd anniversary of Munich tomorrow, and I'll be taking the 5 year old to his first match (not that he will have a clue as to what's going on - I'll even have to explain to him that he needs to cheer the guys in red)

In terms of size, I put this guy in the shade, having lost about 70 lbs (over 30kg) a couple of years ago. Even after that, I am still tipping the scales at around 95kg, hence my hints at needing to drop a bit more weight, and practice my hill work!

Other than around 25 mins in a hotel gym last night, I have been off the pedals since Friday night. That gave me an opportunity to check my resting heart rate, which is now down to 46:)

So tonight it was out with the Swords guys doing some hill work, and I had no excuses (previous attempts were following daily commutes). I know they are all keen to hear the stats, so here goes:

Total time, door to door for me was 1hr 28m
Total distance 31.6km at average speed of 21.6 kph
Average power 214w, max 680w, 941kj
Total climbing (mainly 5 ascents of Ardgillan, plus one of Togher Hill) -500m

Ardgillan climbs (1.9km each)
#1 - 5m 55s (45s faster than my previous best) - 329w
#2 - 6m 04s - 320w
#3 - 6m 42s - 300w
#4 - 6m 27s - 313w
#5 - 6m 02s - 334w

Staro wrote: »

You had the hammer down on the last one!

Not as much as shaungil had on the previous one, when he thought I was coming up behind him (it was actually a car, but my lights are so strong he thought it was me:))

I've got to say, coming into it fresh does make a difference. I had definitely saved something for the last one, and managed to get a head-start on the rest of you (although I was still expecting you guys to hunt me down)

shaungil wrote: »

Interesting looking at the times as I was just ahead of you on each one bar the last when Staro was fannying about going up the hill and was then too whacked to drag me across to nick it on the line from you.
I tried to maintain the effort for each climb so I was putting in equal effort (bar the car /Beasty chasing).

I tried to start at the back so I could use someone to chase and was interested at looking at the technique. As we went on every did seem a bit more ragged so I guess a lot of energy wasted. I tried to keep pretty smooth throughout but certainly there were concentration issues on the third and fourth from a few and then we all went full blast on the last.

When we aren't concentrating does the form go out the window. I think my bro was a bit all over so will get him to watch that. Or is it better to throw the bike round? Would think not. Not something I've noticed before.

I think it is difficult to maintain effort on repeated climbs like that. On previous weeks, my times deteriorated with each ascent. Last night was different for 2 reasons. I went in fresh, so could improve my overall times, and I saved something for the last climb. I felt you guys were catching me on that last climb, which made me push even harder. But I was out of the saddle for most of the steeper parts of that climb. I knew I had no more efforts to do, and could therefore afford to push it as hard as I felt I could (although my maximum heart-rate was still 9 beats off what I hit on the velodrome a few weeks back - that could have been something to do with the sub-zero temperature)

It is interesting having the power meter, which really highlights the extra effort required. You will see my time for the final climb was (slightly) slower than the first, but my power was higher. This highlights I was not cycling as efficiently as I could (on the first climb I stayed in the saddle throughout), which supports your "wasted energy" point

Only 2 commutes this week, and three evening sessions (including over an hour and a half tonight) plus 25 minutes in a hotel gym (I felt a bit under the weather in the middle of the week, and therefore dropped one of the anticipated commutes)

Total distance on the road - 221km, at 214w with getting on for 1,800m of climbing
Overall total for the week - 232km in just under 9 hours at an average speed of 26.1 kph

Total YTD distance 1,495km (which keeps me nearly 250km ahead of schedule) and total climbing is well over 7,000m. The climbing is coming on really well, and I am definitely improving in this area. I have already done nearly 25% of my total climbing last year.

Next week I will be away on business from Wednesday to Friday, so will be restricted to 2 commutes, some hill work on Tuesday, plus an hour on the track in Manchester on Thursday morning.

midonogh wrote: »

Beasty where did you do your 1hr 30 on Saturday night?

Did 5 circuits starting outside the front door, heading past Ardla, up to Ardgillan, across to Cross of the Cage and then back down to the Skerries/Lusk Road, turning back up the Ardla/Ardgillan road. There was virtually no road lighting, but as you know I don't need any extra illumination:). Other than on the Skerries/ Lusk road, I probably only came across 2 or 3 cars all evening.

Jawgap wrote: »

Where's Ardgillan Hill......don't say Ardgillan!!!

I might incorporate it into a few spins when I head down that way.

Google map here

There are two main approaches each with gradients of up to 12%

The short, sharp one starts on the R127 towards the top of the map. Coming from Balbriggan, you take a right under a railway bridge (its on a sharp left hand bend on the R127). On our Tuesday evening spins we continue all the way past the entrance to Ardgillan Demesne (where it levels off) and on to the place marked "Strifeland". This hill is used in the final stage of the Ras. Total climbing on this one is just over 80m over just over 1.8km (although most of the climbing is in the first km)

An alternative option (the one I did on Saturday, which is unlit), is to take the R127 from Lusk towards Skerries. There is a sharp dip just after the cricket club (on your left), and at the bottom of that dip you take a left (where it is marked "Milverton" on the map). There is a short climb, then another dip past Ardla burial ground before a relatively steady climb which ends at the entrance to Ardgillan Demesne. From Ardla, the total climbing on this one is around 60m.

If you are really keen, you will see Togher Hill towards the bottom right of the map - this one is short, but the gradient reaches 16%

I am currently on a train between Manchester and London, and thought I'd test their Wi-Fi capabilities by posting a report on this morning's track session

I was an early start - today's session was between 8 and 9, and the only nutrition I managed to get beforehand were a couple of Nutrigrain. It also meant it probably took a bit longer than usual to warm-up

Most of riders today were noobies, which meant a few of us had the track to ourselves for the first 10 minutes or so. However the other side of this is their inexperience shows, and you always have to be on the lookout for the unexpected. There tends to be a lot more speeding up and slowing down, and weaving in and out when they do get on the track.

The first 25 minutes or so, I pushed it, and was probably getting on for 39 kph once I had warmed up. Then another guy asked if I wanted to line-lap, and we took it in turns for a few minutes before another reasonably fast (but new to the track) guy joined us. He did very well given it was his first session, and quickly learned the procedures and etiquette. We must have been pushing 42/43 kph for a while. Then his mate (another noobie) joined us, which brought a lot of disruption to the proceedings. We kept up a decent pace, but changeovers and line discipline were poor.

The other guys dropped off one by one for rests, but when they retuned (fortunately not the 2nd noobie) we picked up the pace again and pushed hard to the end.

As soon as the line started I lost count of the number of laps, but I think my overall speed was over 40 kph, and I could argue this objective has been hit. However I had some assistence and I now need to reconsider my strategy for getting this one. Because of session changeovers we are always a minute or two short of the full hour, and I also need some warm-up time. In addition, the other riders can distort things (either by providing drafting opportunties, or disrupting the ride.

Hence I am now thinking of hiring the track for my personal use for a couple of hours (it's not as expensive as you might think) - then I can have no excuses. I would like to get down to Sundrive over the summer, and hopefully get some proper coaching for riding the track (currently I simply turn up and push hard!) before I do this. I also want to wait until my next birthday (it would be nice to be able to say I have done 40k in an hour when I'm 50), so it will have to wait until late in the year:)