New Training Schedule
Wednesday 27 February 2013
Monday 25 February 2013
Sunday Audlem Reliability
A good 50 odd miler with the weather at least dry and the roads relatively clean.
Also nice to report no incidents or mishaps this time out.
Strava failed to record after 10 miles but I think I knocked it off just prior to restarting in Audlem as hands were cold at the start and by the finish, my left hand was actually numb with cold and fairly painful.
A good 50 odd miler with the weather at least dry and the roads relatively clean.
Also nice to report no incidents or mishaps this time out.
Strava failed to record after 10 miles but I think I knocked it off just prior to restarting in Audlem as hands were cold at the start and by the finish, my left hand was actually numb with cold and fairly painful.
Saturday 23 February 2013
Friday 22 February 2013
BB30 Bearing Installation
New bearings installed and cranks turn very sweetly.
The old pressfit bearings were 3 years old and the difference between them and the new is significant.
To fit, the frame needs to on its side so that the bearings can be tapped out with this:
Installation of a fresh bearing is best tapped in with a hammer and block of wood to protect so that is seats into the housing.
The final press is done with a press tool or a diy version. You will need these press cups to safely install.
You can fashion a diy tool out of a long coach bolt and some washers so that a nut can be placed against the plates, screwed in and pushing the bearing into the housing up against the retaining circlip.
Gently does it!
Something similar to this:
Prior to insertion grease the bearings and housing. Hopefully this will negate any creaking of the cranks when in use. Personally I avoid using loctite in the installation.
New bearings installed and cranks turn very sweetly.
The old pressfit bearings were 3 years old and the difference between them and the new is significant.
To fit, the frame needs to on its side so that the bearings can be tapped out with this:
Installation of a fresh bearing is best tapped in with a hammer and block of wood to protect so that is seats into the housing.The final press is done with a press tool or a diy version. You will need these press cups to safely install.
Gently does it!
Something similar to this:
 |
| Long coachbolt and washers with pressfit cups |
Prior to insertion grease the bearings and housing. Hopefully this will negate any creaking of the cranks when in use. Personally I avoid using loctite in the installation.
Wednesday 20 February 2013
Race Dates - March to April
My first race is on Easter Sunday
Details of entry to the race via the TLI website
Sunday 7th April
Stone Wheelers Road Race - Audlem circuit
Sunday 14th April
Staffordshire 'Oatcake' Newcastle RC 2001 Vekta Velosport
Sunday 21st April
Audlem Cyclesport Spring Road Race
Sunday 28th April
Onimpex Classic
Monday 18 February 2013
A Toughie!
A cold start and also quick from the off as the group hared off down the A41. It was useful to have had 15 warmup miles beforehand. Pace was over 25mph for the initial few miles until it steady eddied.
ROUTE PROFILE
Of course, with 15 to go the inevitable happened and front puncture. Lost the group, rode on rim for a mile or 2 at much reduced pace then pulled into side of road to swap the tube.
Thanks to small group of Market Drayton club riders who stopped and pumped up tyre with a better pump!
I was feeling strong but the bike was heavy with my old wheels and tyres - so thats my excuse for the day.
At the end my legs were well drained of any useable energy - that was as a consequence of deliberately not eating during the ride in order to check how it felt.
As most races are around 50 miles for my age category, I can devise a better nutrition plan for the season.
A cold start and also quick from the off as the group hared off down the A41. It was useful to have had 15 warmup miles beforehand. Pace was over 25mph for the initial few miles until it steady eddied.
ROUTE PROFILE
Of course, with 15 to go the inevitable happened and front puncture. Lost the group, rode on rim for a mile or 2 at much reduced pace then pulled into side of road to swap the tube.
Thanks to small group of Market Drayton club riders who stopped and pumped up tyre with a better pump!
I was feeling strong but the bike was heavy with my old wheels and tyres - so thats my excuse for the day.
At the end my legs were well drained of any useable energy - that was as a consequence of deliberately not eating during the ride in order to check how it felt.
As most races are around 50 miles for my age category, I can devise a better nutrition plan for the season.
Saturday 16 February 2013
Thursday 14 February 2013
Wednesday 13 February 2013
Tuesday 12th Feb
Weight now under 165lbs.
This is as low as I want it to go.
Using this to keep daily protein intake up:
I want my protein daily intake (based 1.4gm/kilo bodyweight) to reach between 110 and 120 grams.
3 servings of the hemp protein is enough for 42 grams of the total. The rest will come from tuna, chicken, eggs and milk.
Weight now under 165lbs.
This is as low as I want it to go.
Using this to keep daily protein intake up:
I want my protein daily intake (based 1.4gm/kilo bodyweight) to reach between 110 and 120 grams.
3 servings of the hemp protein is enough for 42 grams of the total. The rest will come from tuna, chicken, eggs and milk.
Sunday 10th February
Still too early in the year.
Shrewsbury
Wet
Cold
Roads - muddy and potholed
Result =
Front puncture after 20 miles and damage to rim and both tyres.
Note the speed at time of impact, so got away with it lightly in the circumstances. If it had been July I'd have understood better why we were going at Paris Roubaix speeds at that point down a farm track.
Still too early in the year.
Shrewsbury
Wet
Cold
Roads - muddy and potholed
Result =
Front puncture after 20 miles and damage to rim and both tyres.
Note the speed at time of impact, so got away with it lightly in the circumstances. If it had been July I'd have understood better why we were going at Paris Roubaix speeds at that point down a farm track.
Saturday 9 February 2013
Friday 8 February 2013
Thursday 7 February 2013
Wednesday 6 February 2013
February 2013
After 4 weeks, my weight has dropped to 168lbs.
This means an increase in my power to weight ration on the bike to approximately 3.5 kg/w which places me into the 'trained' category of vet racer.
My log of training hours has been consistent but has mainly been of hours spent on the indoor trainer.
A reduction in daily calories to between 1800 and 2400 has not impacted on my training schedule.
This means an increase in my power to weight ration on the bike to approximately 3.5 kg/w which places me into the 'trained' category of vet racer.
My log of training hours has been consistent but has mainly been of hours spent on the indoor trainer.
January 2013
To lose 12 to 14 lbs in weight was an easy decision to make.
I weighed in at 182 lbs at the end of December 2012.
The 2013 race season is scheduled to start at the end of March but preparation gets underway in January.
The best upgrade to performance is not the bike but the actual rider.
Cycling is an endurance activity and racing puts a lot of stress at the higher end of the spectrum. Less weight on the bike essentially means you are able to faster and for further if you train methodically not to lose any power.
To get the nutrition correct is vital.
It all starts with a log of daily intake of food and drink.
Filling the sheet out with what you eat and getting a good estimate of the calorific value will give you the information as to perhaps why previously you have struggled to lose weight.
I weighed in at 182 lbs at the end of December 2012.
The 2013 race season is scheduled to start at the end of March but preparation gets underway in January.
The best upgrade to performance is not the bike but the actual rider.
Cycling is an endurance activity and racing puts a lot of stress at the higher end of the spectrum. Less weight on the bike essentially means you are able to faster and for further if you train methodically not to lose any power.
To get the nutrition correct is vital.
It all starts with a log of daily intake of food and drink.
Filling the sheet out with what you eat and getting a good estimate of the calorific value will give you the information as to perhaps why previously you have struggled to lose weight.
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