Westerley Hillingdon 10.5 mile TT

I was originally down to ride our club 10 on Tuesday, however last time out on the TT bike I managed to shear an extension bolt meaning the bike was out of action. I had tried to get the parts I needed shipped in time to no avail. I was still planning to offer my help to volunteer for the event when it was cancelled due to a poor turnout, which was a shame.

Still it meant at least I could do something, and so I managed to get an entry to the Hillingdon series which runs every Wednesday during the summer.

I had done 2 previous, one on the road bike and one one the TT bike (Road – 23:57, TT – 24:40).

I wasn’t expecting too much, I had a usual rest day Monday, but aimed to train Tuesday but felt very average so just pootled about for 14 miles round the park. Got on the saddle Wednesday to spin over to Hillingdon and still felt pretty average. I’d not had time to switch to my aero wheels either so imagined I’d already be at a disadvantage.

Signed on and got my aero garb on before waiting for my number to come up. Conditions seemed ok, it was windy, but the wind was only really affecting things along the very top short straight, so everywhere else felt reasonably quick. Lined up and got counted in before setting off hard, doing 421w for the lap in just over 2 minutes, which was obviously way more than I could maintain. Soon settled into a reasonable rhythm, but the strategy of setting out as hard as possible and holding on wasn’t the easiest or best.

I was still struggling to get the power out but I think constantly having a good stream of other folk on the course to aim for was good motivation for me to keep going. Managed to push really hard for the finish and crossed the line in 23:26, averaging 343w, 5w more than last time out, which was much better than I had hoped for. I was also happy that I’d managed to stay in what I thought was much more of an aero position than last time as well.

Got back to the HQ and saw I’d managed 2nd overall, and 1st in the road bike category, my first podium in any TT of sorts which I was pretty happy with, although I’m guessing where its now summer holidays some of the really fast people hadn’t turned up, but you can’t race the ones that don’t turn up! That said was really good to do more watts than last time, and improve by over 30s, especially as I hadn’t expected much at all!

Strava: https://www.strava.com/activities/356843798
Avg Power: 343w
NP Power: 348w
Avg Speed: 26.7mph

Results

Pos No. Name Class Total Tm
1 13 Ben Allen TT Bike 22:19.1
2 43 Thomas Whatley Road Bike 23:26.4
3 5 John Sullivan TT Bike 23:33.7
4 29 Peter Stuart TT Bike 23:33.8
5 9 Malcolm Woolsey TT Bike 23:56.6
6 7 Ian McNally TT Bike 24:17.4
7 11 Tim Childs TT Bike 24:21.8
8 55 James Riall Road Bike 24:40.5
9 42 James Griffin Road Bike 24:42.8
10 40 Helen McKay TT Bike 24:50.8
11 37 Darren Rhodes TT Bike 25:07.3
12 30 Jamie Wimborne TT Bike 25:08.4
13 53 Steven Wood Road Bike 25:09.7
14 49 James Bowden Road Bike 25:56.1
15 22 Jasper McCrae Road Bike 25:57.6
16 4 Gary Martin TT Bike 25:57.7
17 24 Therese Coen TT Bike 26:00.7
18 19 Dave Newman TT Bike 26:09.9
19 25 Adrian Joseph TT Bike 26:15.2
20 51 James Maun Road Bike 26:17.3
21 26 David Morrison TT Bike 26:18.0
22 3 Vince Dey TT Bike 27:03.5
23 1 Wayne Meek Road Bike 27:10.9
24 36 Sam Farman TT Bike 27:18.9
25 2 Jason Fisher TT Bike 27:46.7
26 47 Timothy Hall Road Bike 27:52.1
27 48 Jack Stuart Road Bike 27:53.2
28 46 Ian St John Road Bike 28:06.0
29 17 Trevor Hedges Road Bike 28:23.8
30 6 Chris Parrott TT Bike 28:27.4
31 14 Jeremy Ball Road Bike 28:35.6
32 32 Christopher Holland TT Bike 28:51.0
33 31 Simon Bailey TT Bike 29:04.8
34 18 Dinesh Karunarthne TT Bike 29:07.7
35 8 Dave Morrison (Westerley) Road Bike 29:23.8
36 21 Seth Kanaris Road Bike 30:42.9
37 12 Gillian Morgan Road Bike 32:27.6
38 10 Orla Devlin Road Bike 32:58.6
39 56 Kirill Kandrasin Road Bike 33:11.7
40 20 Esme Devlin Road Bike 41:14.8

Velopark 3rds and Richmond Park TT 2 

Things started to look up a touch after my last post, following two days complete rest at the beginning of the week. I went out on the bike Wednesday morning at about 8am and was greeted with the hottest day of the year, a few brief efforts but an overall easy ride, I felt ok, still a bit average. Thursday harder ride and attempt at an FTPish lap, which was well short of what I’m capable of. Should have been paying attention and backed off again at this point.

Friday easy, then Saturday a 3rds race at Velopark, a circuit I’ve not raced before.

As the circuit is only 10 miles away from home I rode there right through central which was pretty cool early in the morning, being all but deserted. I headed over early to help marshal the 4ths who were racing earlier, in return for a free race.

The 4ths race passed without incident, and the bunch stayed together. Mostly I expect due to a strong headwind on the main straight.

Time for the 3rds to have a go. Clipped in and off the line, the circuit is a fairly simple design, with basically three hairpins, and 90 degree corners in between linking it up, almost a T shape, and several very brief elevation changes. None of the corners are sharp, and can be pedalled through unless really gunning it into the corner at speed. All of this adds to a not very technical circuit, which is largely quite fast, although it still feels slightly narrow at points, especially the main straight.

As the race was underway I was feeling ok, but didn’t expect much in the way of breaks to actually be successful, so probably rode quite negatively as a result, I knew I certainly didn’t have the legs for a meaningful break, so rode for the sprint. Several riders did try to get away, in particular a Dulwich rider who went with 20 mins to go, and had a good 20 second gap, but after a couple of strong laps from the group he was brought back before the end.

The headwind down the main straight meant it would have been particularly tough solo.

With 4 to go I worked my way up the bunch on the right hand side and tried to stay there, I was feeling very average by this point, but wanted to at least try for the sprint. With 1 to go I had slipped back down the bunch, but tried again to work my way up on the right hand side. Into the corner before the last hairpin and some dodgy riding a rider ahead had everyone shouting, and slowed me up onto the right hand side. I tried to make up a few places round the outside of the last hairpin, but onto the mainstraight must have been back in around 30th. At least I had plenty of shelter from the wind for the sprint.

I wound it up for a pretty average sprint for me 1000w for 5seconds before all hell broke loose, in that time I’d made up several places, but ahead about 5 riders had gone down. As I was rapidly approaching at 36mph I honestly thought I was going down too, but somehow I managed to slow a bit, and ended up bunny hopping and or dodging my way out of trouble, really not sure how I made it out upright, and definitely one of the scary moments I’ve been caught up in.

Ended up crossing the line in 18th after all the mayhem, not the most enjoyable race, and or circuit.

The figures also read as good evidence for overtraining as they are very average for a crit for me.

Strava: https://www.strava.com/activities/338820307
Avg Power: 259w / (For comparison, last Cyclopark race – 268w)
NP Power: 299w / (vs 321w)
Avg Speed: 25.3mph / (vs.24.8mph

A good 20w down on NP, cyclopark is more sprinting out of corners, but still. Perceived effort was relatively high for those watts as well.

Grant and I moving up

Sunday was the second edition of the Richmond Park TT, and conditions looked to be decent. True to form my legs still felt smashed though so I wasn’t hopeful. I’d finally replaced my HR monitor for this as I’d been without for a while, so was looking forward to that data.

I was off at 6:50, and due to the pleasant day, the park was a lot busier. I sprinted off the line and tried to settle into an effort. Last time out I’d averaged 326w, so this was the rough aim. My legs were burning throughout, but pushed on and began to feel ok up Sawyers, where I passed my 30second man. Down to Kingston Gate I began to feel worse, and struggled to get the watts out downhill, careful on the u-turn and back up the gradient to Richmond Gate. I began to deteriorate up the hill, and at times was down to 280w. I headed back down Sawyers toward Roehampton, and after taking a bit of respite down the hill eventually came across a bunch of deer halfway across the road, which cost my a bit of time.

Back towards Robin Hood Gate and I was really toast now, I couldn’t keep the watts up at all, before the turn to Pen Ponds. I took a long “sprint” for the line and finished in 26:32, a whole 79 seconds slower than 2 weeks earlier.

5th July / 21st June

Strava: https://www.strava.com/activities/339335942
Avg Power: 315w / 326w

NP Power: 331w / 337w
Avg Speed: 23.8mph / 25.1mph

More notably, my avg. HR was 170bpm. 10-15bpm down on what I would expect for a 10m TT. I think yet more signs of fatigue. So on what should have been an easy week, I ended up doing a Crit, and a TT, and a total of 8hrs riding.

I’m planning a week full rest this week, which will be hard, but I think I really need it if I hope to find some form for the second half of the season.

SL Accom. Road Handicap / Crits at the Park – 6th / Richmond Park TT – 9th Overall

After reflecting on my last relatively succcessful outing at Cutmill, my next big target was the next SL 3rds race at Dunsfold. I’d had a bit of blip in terms of CTL numbers prior to Cutmill so really wanted to have a big week of training the week after, to try and breakthrough the mini ceiling I feel like I’ve found at the moment.

Went out on a club training ride on Tuesday and made sure I really gave it to myself, ended up with some decent power pb’s from around 3mins up to 7mins. Also some good sprint practice. Wednesday the legs were still feeling it but did some fairly strong intervals round Regents Park, which was not ideal prep for Thursday’s SL Handicap race.

This was my first Handicap race, and while familiar with the concept from reading others race reports etc, I was still a little unsure how it would end up. As it would happen I was seeded in the second group off, setting off quite some time after the first group containing some 3’s, 3v’s and ladies.

My group worked reasonably well to begin with in terms of the chainganging, but most of the riders either weren’t trying very hard, or just were not very strong. This continued for a couple of laps of the rolling course until the next group behind caught up. Things started to get a bit more ragged with around 5 laps to go and a big bunch. There were spats of good chaingang movement, followed by sections where riders would move up the road and it would all break down. Shortly after a few laps to go the scratch group caught us, and the pace picked up quite noticeably. I was now working fairly hard to remain in the bunch or move up, still I tried to get at the front and move the pace on.

Into the final lap and it was clear we weren’t going to catch the first group as they had around 2 minutes by now. I thought I’d at least try and position for the sprint, but I was so concerned with staying near the front for the final sharp left hander, that I worked pretty much half the lap hard on the front. By the time we took the last corner I was spent. Had I been fresh I probably would have been at least contesting the sprint, but the volume in the days before finished me and I rolled over the line behind the bunch. Not too bothered as the main reason I was there was for the training, and I would have been sprinting for very minor placings anyway!

Strava: https://www.strava.com/activities/328268498
Avg Power: 273w
NP Power: 319w
Avg Speed: 24.6mph

I reluctantly took Friday off the bike after a busy day, then I had a Cyclopark Crit on Saturday afternoon. Arrived at the course nice and early and in the rain, the circuit was wet, but drying rapidly thanks to the recent warm weather. As it happened by our race start it was bone dry. Bonus! Things got off to a very steady start which was unusual for these races. After a lap or two I decided to move to the front and try and do some work to string things out a bit, which seemed to work as I noticed us dropping several riders off the back. I was still feeling the weeks training but at no point felt like the pace was too much, in fact at times it felt positively pedestrian and I was able to take drinks and scope competitors out a fair bit.

Several attacks were attempted but either myself or others shut them down, a couple of times I attempted to jump clear out of the hairpin, but never seemed to make much ground, as others behind me seemed to also have a good jump. After about 30minutes it seemed fairly clear it would all stay together for a bunch sprint, so I backed into the bunch a touch and tried to keep fresh.

With 4 to go the pace turned up a touch as people starting thinking about the finish, but no meaningful attacks still. Through the bell lap and the bunch still altogether if a little strung out. I was midpack by this point, so through the finish line moved up all the way on the left handside to second wheel. First wheel then put in a strong dig out of the hairpin to get clear. I didn’t fancy burning a match going after him, so settled into a TT effort down the back half of the course, confident I could make up the ground, which began to close up. Through the corners and back up towards the finish straight all the way pushing a reasonable effort and catching until he seemed to blow before the finish hill kicked slightly.

At this point I felt the bunch behind me pick up gears, and the sprint was on. I was obviously slightly late to the party and got swapped both sides with riders going past. A gap opened on the left hand side and I was able to open up for the sprint, not my best effort as I think I was concerned at the other riders so close, but managed to take back several of the places and came across the line in 6th.

Pleased with that effort considering the miles I had in my legs. Wish I’d held back a touch and been a few wheels further back into the finish straight though, if I’d have kicked at the right time with space fairly sure a podium place could have been on the cards.

Strava: https://www.strava.com/activities/329288545
Avg Power: 268w
NP Power: 321w
Avg Speed: 24.8mph

All of this again was not ideal prep for the Richmond Park TT, but good fun nonetheless. I was due to be off at 6:52, which despite the event being the most local I’ve done still meant a 5am alarm call in order to get the TT bike ready, get breakfast and sign-on nice and early.

I felt grim being up that early. The weather was overcast and a touch windy, but not too bad conditions considering the rain that had fallen the night before. I signed on and watched a couple of the Paceline guys in the road bike category come over the line as I made my way down to the start.

Sprinted hard off the line and was soon into the extensions and making my way towards Roehampton. Legs felt surprisingly ok at this point, and I was aiming at around 330w. Wasn’t confident turning towards Sawyers in the extensions so came up and made the turn before settling back.

Reasonable headwind up Sawyers drag made things harder than usual, but I was fairly quickly past my 30 second man. Sprinted the steep section then took a bit of rest in the dip towards Richmond gate, steady round the left turn I then sprinted out of the roundabout down towards Kingston. Felt decent doing 30mph+ down the hill, where I overtook the next 30 second man.

Slowed up for the u-turn at Kingston gate which I think I negotiated fairly well, and got back up to speed for the drag back to Richmond gate. I was starting to hurt here and was struggling to keep to my 330w target. Made the roundabout turn back towards Roehampton, and was looking forward to the downhill, where the speed was soon up to 40mph+. Was nice to be able to really push it in the park which was reasoably empty at this time. In hindsight I eased back here too much, as I find it harder to get the power out downhill, but I think the tiny respite helped as I was able to keep the watts up after the downhill.

Back towards Robin hood, feeling as ok as you can in a 10m TT, and almost had a horror moment, as a rabbit ran out across my wheel while I was in the extensions. No time to even consider moving, as luckily it was faster than my reactions, and dodged my wheel.

The adrenaline spike probably helped me in the last section as I climbed the draggy road up to the finish at pen ponds. The legs were on fire at this point and I sprinted across the finish to end with a time of 25:13.

Bit of a disaster with the timings meant not knowing the outcome until later but was 8th in TT bike category which was pleasing, and the watts (326w) were ok too. Think I’m around 20w down on the TT bike so that points to c.350w for 20mins on the road bike, which is positive.

Some awesome rides from all the Paceline guys, especially Rob Sharland to win TT bike with 22:58! Gareth Thomas for 2nd in the road bike category with a 25:23 (only 10secs off my time!) and Maryka for winning the ladies road category with 27:12.

Conditions weren’t the greatest so there’s more time there. I was also only running training wheels and an Evade helmet, so hopefully I can get in for the next one, be more aero and pick up some time.

Strava: https://www.strava.com/activities/329715808
Avg Power: 326w
NP Power: 337w
Avg Speed: 25.1mph

TT bike

On the way up Sawyers.

Really enjoying riding my bike at the moment whether its racing, TT’ing or training, and I think thats showing in my results.

The 56 Mile TT (Outlaw Half Relay)

Something a bit different this weekend. Bit of a hangover from my triathlon days, I had entered this Half Iron distance race (1.1m swim/56m bike/13.1m run) with the intention of doing it as my main race for the year, before having decided to just concentrate just on cycling.

So halfway towards the event, I managed to change it to the relay category, and invite two of my friends along for the other legs. I had this as one of my main aims for the year still as I really enjoyed the bike leg from previous years, and being a flat TT course on good roads I knew I could put in a reasonable time. I had done a 2:36 last year when I was doing the individual which was enough for a top 10% bike split, so not having to run, and riding in more aero gear with more watts I thought I could be on for a good time. If I came through, then providing our swimmer and runner came in with their expected times the predicted 4:30 overall could put us in contention for a podium based on previous years times. Good motivation!

In training on open roads I’d already managed a 2:26 with no aero gear in good conditions, doing 265w. I’d figured I could probably add another 5w to that for race conditions so was roughly targeting 270w.

426EE3B0-26F2-4D5A-8517-5070BC59B102_zpsakayonzy

Day before, calm before the storm, literally.

The day rolled round sooner than expected as did the 4am alarm call. I woke up feeling pretty grim after spending the night in a boiling hot hotel room. The diet of dominos pizza did nothing for my race morning hydration levels as I felt completely dried out. So I began sinking plenty of water, while I got ready. Skin suit and number pinned on and I was ready to head out with Matt our runner.

Got to the venue nice and early and eventually got parked so I could begin setting my bike up. I had spent the last few days preparing and gluing new tubs, but had a last minute change of heart given the weather. It was raining reasonably hard, and was getting windier as the morning wore on. Quickly I tried to change back to training wheels, which involved a brake pad swap, as I’m much more comfortable on 25mm GP4000s clinchers in the wet, and the wind. Rolled down towards transition with Matt, to meet Jason, our swimmer. By now transition was filling up fast, we were located right at the front, with the relay teams being given the top 32 numbers.

Full transition

Full transition

At this point, after trying to put on my TT helmet I found the strap had broken, which meant it was useless! Luckily I bought my Evade with me, so dashed back to the car (15min walk) to pick it up. I was getting nervous by this point as Jason was in the water and had started before I was back in transition. Disaster averted I eventually got back and got my shoes and overshoes on and was ready with time for another toilet stop to spare. Jason was expecting around a 30min swim, but had rolled his ankle in a mountain biking fall recently so anything near that time would be pretty impressive.

The first swimmer was out in a hugely impressive 23mins, and was one of our competing relay teams, the High 5 relay team. More and more swimmers started coming in after this, several other relay teams and individuals. Jase eventually made it in with a 32 min swim. Good going.

I made sure I was ready as he jogged into transition and grabbed the timing chip from his ankle, helmet on and out towards the bike mount line. Almost managed to screw this up jumping on too early, before getting back off, and on again at the appropriate place. Too keen!

Sprinted out of T1 and down alongside the rowing lake with accompanying tailwind. I was excited and my watts were way too high. I was doing about 30mph downwind, at about 280w shouting at other riders to stay left as I passed on the right. We turned back at the end of the rowing lake into the wind, and I was doing 290w but only going 22mph. Out onto the course, and I settled into a better rhythm with good RPE for the watts.

As I had in training I decided the best way I could think to pace was to split the course into 30 minute segments, and target average watts for each segment. Quickly the first 30mins passed and I had average 272w, I steadied the ship after initially seeing over 290w on the screen at time, to try and save myself for later in the race. By this point most of the course was crosswind or tailwind so I was going well at 25.1mph average.

The second 30min segment passed without incident and I was more under control by this point averaging 271w, closer to the original 270w target. Again things were either down or cross wind, so speeed was good at 24.6mph and I was feeling strong still. It was around now that I had something I’d never really experienced in a triathlon before, I’d finished overtaking people by and large. There was one guy in view who I was slowly reeling in, but aside from that I was on my own which was a slightly odd feeling in a race like this.

The third 30mins came and went, and after helping myself to a gel I was starting to feel more confident, I didn’t really have any indication of where I was in the race, but figured I must have been getting near the front due to the lack of people around. By this point excitement was getting the better of me and the watts began to creep up, averaging 276w. I was still taking it steady round some of the sharper turns, but maintained good progress getting out of the saddle to get back up to speed again.

The rest of my race strategy was to pace the fourth 30min segment at target, then use whatever I had in the tank to just do what I could in the remainder, which I figured could be anywhere up to 25mins long. By this point I was still alone and as course turned into the wind, things slowed right down with the wind and rain driving hard into my face which became pretty horrendous. I’d averaged 280w for the 30mins but the speed was down at 23.7mph, for the first time the legs felt fatigued. As the last segment of my strategy began I had a burst of motivation, and I felt I was within touching distance of my target time, I still felt ok, and so I just let myself pedal as hard as I thought I could manage. There were some really tough headwind/rain sections now as I worked myself back to transition.

With 4 miles to go my stomach began to get that empty feeling and I was worried I was going to blow on a particularly tough long headwind section, thankfully this was followed by a nice steady downhill sheltered section where I think I was able to recover slightly. The last two miles as anyone who has done the race can attest are poorly surfaced to say the least, large speedbumps followed by a gravel road, more speedbumps down a slight hill, then out onto the watersports centre perimeter road. Eventually I got through to this and by this point was giving it everything doing around 330w back to transition, made the final turn down to the lake (I’m told quite a few people came off here! 😐 ) and jumped off the bike having averaged 285w for the last 21mins at 23.1mph.

Tried to run as fast as I could through transition to our runner Matt. Racked the bike and passed the timing chip over before sitting on the wet floor trying to catch my breath, I was absolutely smashed.

Overall happy with a bike split of 2:21 in those conditions, averaging 277w in total, 3rd fastest overall bike split and fastest in the relay race. It felt great to set out with a good plan and to for the most part execute as planned. We must have started the bike split well down in the standings, but I was 5th bike in, and had set up Matt for the run nicely, with him starting in 3rd, and Team High 5 second, with the first place Team TFN miles ahead and out of reach.

I got dressed into some warm clothes and headed out onto the course with Jase to cheer Matt on. We stood watching at about the 10km point, as we did the Team High 5 runner came past in 2nd with Matt around 100m back, and clearly closing in. We cheered him on, as he looked strong, the chase for 2nd was clearly on. Jase and I then moved over to the other side of the course and waited for Matt at 16km, unsure of where he’d be placed, and whether he’d manage to overtake High 5, or whether in his first half marathon, he’d struggle. We didn’t have to wait too long before Matt emerged from the far side of the course ahead of the High 5 team, and in second place.

We cheered him on and tried to boost him to the finish, before moving over to the finish line itself in wait. Again didn’t have to wait too long before Matt sprinted down the chute, the 8th person over the line and in 2nd place for the relay teams.

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We were all pretty chuffed with a great result in really trying conditions. We waited around for the podium presentation and picked up a trophy each which was pretty cool, before packing up and heading home.

IMG_0942

A good fun event, with a great result. Felt a bit unfair at points doing one event each rather than all three, but was still a race at the end of the day, and a good opportunity to try a long TT, which aside from triathlon, I’d not really done all out on the bike before. Really enjoyed it, and may spur me to enter a couple of 50m TTs in the future. 2 hours for a 50 mile TT seems like a good target!

Strava link: https://app.strava.com/activities/315782133

Avg/NP: 277w/281w

Avg Speed: 24.1mph

Hillingdon Evening Time Trial Series – Event 2 (Road Bike)

So this was the second of these I’d entered after doing the April 8th event on the TT bike in 24:41 I decided I wanted to have a crack on the road bike, to see what power/speeed differential it would have. It was probably the most pointless experiment ever as I wore my new Paceline skinsuit this time, and the conditions seemed much faster. Hardly the direct comparison I was after.

Anyway, I rode over there fairly easy, was really surprised to find my legs actually felt well despite probably one of the toughest training sessions I’ve done on Monday. I was close to the limit for quite a portion of it and my legs where like lead on Tuesday, when I just did one easyish lap of RP.

After chatting to the other guys entered I had my numbers pinned on and was ready to roll. Went off the line hard and settled into a good rhythm up the slight hill, round the corners and back on to the main straight, and it was clear that without a headwind down that straight it was going to be quicker. Legs continued to feel ok, and although my pace probably dropped slightly in the middle I kept at it. I wasn’t specifically aiming for any power goal for the most part, just going at what I thought I could hold.

Stupidly I changed garmin screens to check average power and at the 15min mark was very shocked to see 342w! This kind of spurred me on and was desperate to keep that up. Went through 20mins at 340w, which is a pb by over 12w, so I am really pleased with that. Especially considering when I started training it was around 260w!!  

  
With a lap left to go I was really struggling but cracked on and gave it all I could down the last straight to come across the line with a time of 23:57 and 4th in the road bike category out of 23 runners. Really pleased 🙂

Gareth came 3rd with 23:36, quite a margin ahead, as he looked to be flying. I’m sure Sam won’t mind me saying I was pleased to finish ahead of him, with 5th in 24:06. I think its probably fair to say he is probably my closest match of the Paceliners in terms of w/kg.

Overall a really good evening considering I didn’t really go in with any specific targets other than to ride as fast as I could. Has me thinking whether it is worth keeping the TT bike though now as it seems only very marginally quicker :/

Looking forward to Cutmill on Sunday now.

Strava: https://www.strava.com/activities/290668683

Avg Speed: 26.2mph (TT bike last time: 25.6mph)

Avg Power: 339w (TT bike last time: 324w)

Full road bike results

Pos No. Name Name Class Laps Time
1 43 George Brisco Road 11 23:07.8
2 46 Callum Clarke Road 11 23:24.7
3 37 Gareth Thomas Road 11 23:36.0
4 39 Thomas Whatley Road 11 23:57.0
5 54 Samuel Andrew Road 11 24:06.0
6 56 Josh Copley Road 11 24:26.9
7 42 Matthew Evans Road 11 24:38.5
8 50 James Riall Road 11 24:40.3
9 35 Paul Moore Road 11 24:58.7
10 41 Jack Hudson Road 11 25:11.3
11 53 George Wells Road 11 25:25.8
12 47 Joe West Road 11 25:42.3
13 45 Giles Porter Road 11 25:57.4
14 2 Jon Train Road 11 26:26.0
15 48 Jennifer Crouch Road 11 26:30.8
16 52 Jasper McCrae Road 10 26:50.3
17 44 Therese Coen Road 11 26:54.3
18 51 David Morrison Road 11 27:29.2
19 49 Tom Yates Road 11 27:38.5
20 36 Mike Hindley Road 11 28:56.0
21 4 Dave Morrison Road 11 29:56.6
22 38 Seth Kanaris Road 11 31:31.8
23 15 Dinesh Karunarthne Road 11 32:56.9

Hillingdon Evening Time Trial Series

Not a huge amount to say about this really, my second time trial of the year was just a 10.3 mile affair, or 11 laps of Hillingdon circuit.

Cycled over to Hillingdon early, which felt really odd on the TT bike, having ridden almost exclusively on my road bike for the last few months. Legs were pretty fatigued too thanks to a Crit a few days earlier, and no real rest days. 

 I was a bit concerned when thinking about this TT that the full on TT bike might be not so much of an advantage here due to the corners, but actually riding the circuit once I was there put that to rest as I could happily stay in the extensions on all of the corners bar the sharpest hairpin, so seemed there was at least some advantage to be gained.

Pinned my number on with the help of Paul who was riding in the road bike category, and made my way to the start line. Thankfully the weather was sunny, so again it was out with the shorts 🙂 However, there was still a bit of wind as there always seems to be at Hillingdon, especially down the main straight.

Kicked off the line hard and quickly settled into the extensions up the small rise, and before long found myself settling at 380-400 watts up to the hairpin, round the hairpin with no power, then up the hill using quite a bit of power, round the long sweeping corner where the wind seemed to assist and onto the main straight where it was a tough headwind, again settling into a rhythm well over 300w. The legs felt pretty grim, but I kept pushing. Only this another 10 times!

Found it particularly tough due to the rhythm of the circuit, pushing pretty big (for me) watts in several places, then kind of recovering through some of the corners again. I faded a bit and didn’t really push for the line at the finish as I was mentally quite tired by the end, which is a bit annoying looking back but eventually I crossed the line in 24:41 to get a 6th place in the TT bike category out of 27 riders, so not too bad considering. Also set new power pb from 8mins through to 25. With 20 minute power at 328w, an all time best for me, which has meant a slight bump to my FTP number as well. All in all pretty chuffed with that, although I still think I can better that number with less fatigue in the legs!

Looking forward to Sunday now and my second road race. This time a 3rd Cat only race on the Kirdford course again.

Strava link: https://www.strava.com/activities/281701926

Avg/NP Power: 324w/324w

Speed: 25.6mph

Full TT Result

Pos   No. Name Class Laps Total Tm Avg. Speed Best Tm
1   19 Sam Henning TT Bike 11 22:24.360 27.689 1:59.088
2   1 Ben Allen TT Bike 11 23:06.057 26.856 2:03.113
3   7 Malcolm Woolsey TT Bike 11 23:20.461 26.580 2:05.227
4   23 Peter Stuart TT Bike 11 23:48.446 26.059 2:08.432
5   18 James Griffin TT Bike 11 24:27.640 25.363 2:07.930
6   20 Thomas Whatley TT Bike 11 24:41.098 25.133 2:11.566
7   46 Martin Winter TT Bike 11 24:43.972 25.084 2:11.311
8   16 William Wallace TT Bike 11 25:06.460 24.710 2:08.949
9   10 Wayne Meek TT Bike 11 25:07.796 24.688 2:06.585
10   3 Ian McNally TT Bike 11 25:35.365 24.244 2:16.099
11   24 Danny Bellion TT Bike 11 25:39.797 24.175 2:12.808
12   26 Jamie Wimborne TT Bike 11 25:46.463 24.070 2:16.043
13   17 Jamie Crust TT Bike 11 26:23.729 23.504 2:21.517
14   11 Richard Burton TT Bike 11 26:40.765 23.254 2:23.294
15   6 Dan Noraika TT Bike 11 27:08.803 22.854 2:22.862
16   15 Vince Dey TT Bike 11 27:26.149 22.613 2:27.484
17   30 David Morrison TT Bike 11 27:35.110 22.490 2:24.757
18   21 Alex Jones TT Bike 11 27:49.247 22.300 2:29.309
19   27 Peter Hewson TT Bike 11 28:38.174 21.665 2:27.475
20   25 Nathan George TT Bike 11 28:54.869 21.456 2:33.577
21   22 Christine Meek TT Bike 11 29:36.812 20.950 2:36.778
22   8 Tom Newman TT Bike 11 29:58.172 20.701 2:37.451
23   5 Chris Parrott TT Bike 11 30:16.224 20.495 2:34.133
24   28 Savannah Hewson TT Bike 11 30:29.394 20.348 2:36.040
25   47 Jessica Henning TT Bike 11 30:45.405 20.171 2:37.125
26   29 Cameron Still TT Bike 11 30:46.987 20.154 2:41.020
27   12 Paul Barker TT Bike 11 31:09.133 19.915 2:45.550

KW Sporting 14 Time Trial

My first proper CTT time trial, only done a racing circuit event before this.

Training had been going pretty well in the run up to this on the 8th Feb. I’d gotten out for a mid week training loop which was pretty hard work, and I’d even managed an hour interval at sweet spot round RP on the TT bike in prep. The weather was looking good as well so I was all set to give it a good bash. That is until I decided to go out on Friday night with a friend for a couple of drinks… We ended up wandering round half of London and in between bars I was getting seriously cold. This combination of a heavy training day, not eating too well, alcohol and limited sleep meant I woke up Saturday with a horrible head cold feeling pretty horrific.

However after thinking about it, I thought if I woke up Sunday feeling better than I did Saturday then I’d ride. Woke up at 6am to get ready and felt a little better, so I dosed up with Sudafed and got on with it. The course was in Ripley, so a good 20 miles from home. Decided to give myself the best chance of not getting more ill I’d get the train most of the way there so cycled to Clapham Junction, got the train to Woking, then cycled the remaining 5 and a bit miles to Ripley. By the time I got there it was warming up a bit, but the roads were still very greasy. I was unseeded and therefore one of the first off at 9:02. I signed on and got my number pinned on, before bimbling over to the start. So much for a warm up!

I lined up at the start still feeling pretty groggy and totally unsure at how my legs and lungs would feel. 5, 4, 3, 2, 1 and I was about to find out, felt good off the start, and quickly settled into aero position. (The course for anyone that doesn’t know is two almost 7 mile laps, with the beginning half lap largely an uphill drag, followed by a section of rolling A-road, before a steady downhill/flat section back to the start of the lap.) I looked down to settle into an appropriate power to see no power or cadence readings. Great start. Annoying as I knew the PM was fine, it was just a Garmin issue. I tried several times to re-scan for the PM but the Garmin was having none of it, before I just switched off and switched back on. On doing so I had everything back on screen, however I’d spent the first 6 mins riding blind so to speak, so had probably been going way too hard knowing me. I settled back in and started aiming for my target 300w which at this point felt ok. Negotiated some of the technical turns before getting onto the A-road, which I felt like I did at a snails pace due to the roads being so slippy.

Turned onto the A-road and felt OK, still hitting c.300w and was quickly gaining on my minute man. Up to the left hand turn at the roundabout and onto the downhill section I took the next sweeping right handers pretty steady, before getting back in aero and passing the guy in front at some speed. Back through the start finish and onto Hungry Hill Lane for the second time. The surface on the road goes from sublime to ridiculous as just certain sections have been resurfaced which adds to the struggle and struggling I was, it was getting tougher to push a gear at the watts I wanted, and I couldn’t seem to find the right one. I was pretty quickly passed by Pat Wright who had just set off, and made me look like I was going backwards. As I got up towards the A-road again I was in dire straights and seriously struggline. Not sure if this was fitness, or the cold meaning I was struggling but I felt like I was out of juice. Turned onto the A-road and tried to keep the speed up but at points it felt like I was struggling to even keep to 200w. Eventually got the the next left turn at the roundabout and started the downhill section. The legs seemed to come back a bit at this point, and I maintained some good power back down to the finish before putting in a good dig to cross the line in 36:40.

Pretty dissapoitned with this overall, no power PBs which given how i’d been going in training I was expecting, not a particularly good time, and mentally I felt I’d been really weak too, especially during the middle of the second lap! Probably not helped by the fact I’d gone in with no particular aim or target time. Got back to HQ had some tea and cake, but was feeling crap and just wanted to get home. The weather was decent so just crawled home, still felt like a bit of a clown crawling along on a full TT rig with a winter jacket and backpack with all my gear on! Pretty frustrating day all in.

Looking forward to putting in a proper effort on another course soon. Not sure the hilly nature of this course is something I’m suited to either.

Avg Power (for the time it was working) – 280w. Power curve below, note the drop at the right hand of the curve where I had no data.

HR avg – 176bpm (which I think tells the story. Would have ideally wanted this to be closed to 180+ throughout. Only hit a peak of 182bpm (max is 194bpm)

power curve