Swynnerton Army Camp Stone Wheelers Race

Sunny but cold
First time this circuit has been used and except for swept corners , a good circuit.
Stayed firmly in the bunch as the cold and headwind messed with my head.
One corner when out front heard a clatter behind like my bike had decoupled, eased off to check, lost the bunch and then spent 5 minutes chasing back on , going red but got myself back in.

 

Getting ready to 'offski'

Pointing the way

Moving off

...and away..

The next race is scheduled for the 26th May and will have the tactics better on track as I am now familiar with the circuit.
Probably the best section to attack is 1/2 mile away from the combination of turns - a sharp RH/sharp LH and then a sweeping LH to bring back towards the finish line. If you can establish a gap after these bends and work hard on that section to the start of another lap then the break might actually stick.

Driving the bunch hard - very hard - but they all seem to be sticking with it!

Sundorne 3/4 Race

Start slightly delayed so warm up routine went a bit askew but all good at the start line. Race was very full on this compact and fast circuit so caution was the name of the game.
The circuit had a hairpin that turned in on itself but there was no cause for concern there as everyone took note. However the s bend complex into the home straight was a different kettle of fish. It was quick and it caught a number out who took to the grass and verges after over cooking it. The final lap saw 1 faller.
It took 10 laps or so to get my eye in but by that time the race had split and I had missed a break so just stayed in the main bunch to the end.

 

 Was pleased with the first race miles and handling - still sharp... touch wood!

Ronde van Vlaanderen

Worst 'Gym' exercises Number 1

The Plank 

(This list is in no particular order)



So you can do it for 30 seconds... 60 seconds .. one foot above the other...?
What next, then?
Back ache?

More than useless, utterly pointless.unless you are preparing to become a PoW to counteract stress positioning torture.... but in the end, you will 'talk'.

Summary

PROs - NONE
CONS - Stress on lower spine, elbow, neck.

Out and about this morning

After yesterday's turbo training using Sufferfest Blender, it was down to a recovery ride today just to spin the legs out and freshen up with some sun and easy going riding.

By the way, this is my 'OUTDOOR GYM' not this:

Race Season thoughts...

So afresh for 2013 and a few ground rules to try and follow:

Attempt to warm up properly before each race

Keep  bunch positioning up towards the front half

If a break goes and I see it happen then jump and bridge to it without dragging the bunch behind

Pick out places on the circuit where you feel you are strongest and perhaps others not liking it so much - good places to stick an attack in

If the bunch slows down for any reason that is not safety related then ensure  a position to get to the front and drive the pace on again.

Above be pro active especially to wards the end of a race:
If you are 'spent' then yes hold back and finish in the main bunch safely

If you have sufficient energy held back then make the last few laps of last few miles hard for everyone else. Create a little pain and don't let the sprint monkeys have an easy day of it when they go for a sprint finish in the last 100 metres.

Above all it is a race and not a chaingang or sportive - you are allowed a few tactics like swinging away and holding back, asking for a bit work from others just to annoy them because it is their absolute right not to do anything.
You, on the other hand, be one of those riders who seemingly dictate the pattern of a race.

A Few Key Points

NORDIC WALKING CHESHIRE (more)

The Nordic Walking Technique?

Yes, it is different to everyday walking or walking with trekking/hiking poles that can be bought cheaply from outdoor pursuit shops or from Argos.

The poles are a single piece of carbon fibre or a high amount of carbon fibre - they are light.

They also have a glove which connects pole to hand and wrist.

You can learn how to hold the poles and walk with them usually within 10 minutes.

Nordic Walking Equipment You'll Need

Aside from proper footwear, all you need to enjoy Nordic Walking is a Pair of Nordic Walking Poles. Nordic Walking Poles have removable rubber tips which completely absorb the poles impact on hard surfaces, such as concrete or asphalt and come in various styles (fixed length, collapsible) and vary significantly from Cross Country Ski poles and Trekking poles!
To gain the benefits from walking with poles use only Nordic Walking poles or you may be risking added stress to knees hip and back!

Benefits of The Nordic Walking Technique

• Nordic Walking burns more calories than traditional walking


• Nordic Walking engages the upper body.


• Nordic Walking relieves pressure on the hips, knees and ankles


• Nordic Walking can help eliminate aches/pains in neck an shoulders 


• Nordic walking uses 90% of your bodies muscles vs 70% during regular walking


• Nordic Walking increases your bodies energy and oxygen consumption by up to 46%, helping you lose weight


• Nordic walking increases safety for seniors by providing an added feeling of balance and support
  
• Nordic walking improves the ability to maintain a steady pace whilst walking.