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    What lies behind us and what lies before us are small matters compared with what lies within us.

    Ralph Waldo Emerson

    Contact

    The Endurance Habit

    Call: 07739 560 590
    Email: coach@theendurancehabit.com

    man on boardman bicycle

    Contact

    The Endurance Habit

    Call: 07739 560 590
    Email: coach@theendurancehabit.com

    Articles & advice

    Setting Micro-Goals; RED November

    Setting a micro goal can boost motivation and provide a focus for the period ahead. During the off-season it is helpful to set micro goals to stay on track with…

    What does it take to ride 80km (50 miles) in under two hours?

    I sat down with Nick Tarmey from VC Venta to have a chat on how he was progressing towards the 12hour National TT championships in August 2021 as well as gain some insights after his “End of lockdown 50 mile TT” completed on Saturday 27th March 2021 in 01:58:47 at a breath-taking average speed of 40.7km/h. Strava link: End-of-lockdown 50 mile TT | Ride | Strava

    1. Nick, that was quite a ride to complete 80.5km in under 2 hours. What motivated you to set this as an early season challenge?

    I always feel much more motivated to train when I have an event on the horizon. With the unpredictable covid situation this year, I decided in the middle of winter that I needed a definite spring event I could train for. I chose a 50 mile personal TT in the New Forest because it’s a decent challenge, relevant to my goals in the summer, and on my favourite roads.  Being a relatively slow and hilly course, I knew I’d have to prepare well to get round in under 2 hours.

    1. How have you managed to adjust your training over the winter whilst still working in a very challenging environment on an ICU ward with Covid patients?

    Within the constraints I had this winter – a busy job in the ICU and limited opportunity to ride my TT bike outside, I was really happy with how well I had prepared. I’ve been trying some different approaches to pre-race and on-bike nutrition, which I will tweak slightly for next time but, otherwise it all went well.

    1. Have you spent much time on off the bike training or any training specifically on your bike position?

    With my focus this year being 50 mile, 100 mile and 12 hour TTs, I have been trying to build aerobic endurance with core strength and conditioning for the TT position.  Practically, this meant getting in weekly long rides outside on my winter bike, along with sustained intervals on the TT bike indoors. To work on my conditioning, I’ve been doing twice-weekly off-bike strength sessions and riding the rollers in the TT position.  A lot of these are sessions I wouldn’t naturally feel motivated to do, so being countable to Toby as my coach this winter has been a big help.

    1. Do you have a favourite training session that you look forward to?

    Although indoor training gets the job done, I always prefer an outside ride.  Over the winter, I always looked forward to a good, solid 4 hour endurance ride to the Forest. Now it’s great to meet up with club mates again for our weekly chaingang.

    1. How are you changing your training leading into the 25mile and 50mile TT’s?

    I’m pretty happy with my aerobic base for now, so the next step is trying to get in a bit more intensity ahead of the shorter TTs.  Our hilly chain gangs have been great for maxing out the heart rate, but I’ll also be doing some 2-5 minute above-threshold intervals on the TT bike.

    1. What 2 pieces of advice would you give other riders looking to improve their TT times?

    Firstly, I’d say forget about times and try competing for placings on the day. This means you can ride all sorts of interesting courses, rather than searching for the perfect dual carriageway and weather conditions.

    For those new to TT, I’d recommend adding in some sustained interval sessions 1-2 times per week. You don’t really need a power meter – just try holding the best effort you can for anywhere between 5 and 20 minutes.

    Nick, thanks for your time and for answering my questions. It has been great to see how some simple technique work and indoor sessions focusing on body adaption over the winter are leading to some really improved speed gains on the road.

    Best of luck for the Bar round of time trials.

     

    Toby Leyland
    The Endurance Habit.

    King Alfred's Way in under 24 Hours

    Writing this whilst it is very fresh in my mind, some thanks first, highlights, tough bits, what went well and some things to change for next time (or pointers for others!). Whilst the full ride is not on Strava my mind and body felt every pedal stroke of that journey!

    King Alfred’s Way | Cycling UK is a 350km circular long distance bike packing route from Winchester connecting Stonehenge, Salisbury plains, The Ridgeway, Thames Path, North Downs Way and South Downs Way.

    Stats: Due to multiple GPS failures 272km recorded and parts of the last 80km estimated

    Distance: 354km Avg speed: 16.09 kmh. Elevation Gain 4650m

    Time: 22:01 hours Start: Winchester 8:15am Finish: Winchester 06:16am

    Average temperature day time: 8’C night time: 1’C Lowest recorded -4’C

    Carbs Consumed: 720g 35g/hr  Liquid: 6.5lt or 300ml/hr

    Bike: Pyga Stage Carbon Fibre Full Suspension, beast of a bike!

    Gratitude:

    These adventures don’t happen in isolation and need the support of family and friends. So most importantly to Louise for endless encouragement, support and looking out for me. Love you. x

    To Jamie Collins who met me at 04:45am at Beacon Hill and rode with me to Winchester. I was at my lowest ebb at that point, so really it was  appreciated. To Angus, Ed, Rob, Charles, Chris for providing encouragement and inspiration. To Russ at Service4cycles for preparing the bike, sorry I will be bringing it back as I managed to break some parts again!  

    Highlights:

    It really is a cracking route and showcases what a beautiful and varied country we live in. The range of flora and fauna is breathtaking. Clever planning connects iconic routes together into one single ride, job well done by Cycling UK.

    Glimpsing Stonehenge from afar and then up close was a real joy, the chalk White Horse lifted my spirits coming into Avebury. Getting in and around Reading was a test of micro navigation. Finally reaching the South Downs way and familiar territory, whilst not job done (still 3 hrs to go) the end was in sight.

    Tough Bits:

    The weather was both kind and cruel, whilst not raining much on me, there was a persistent headwind and large amounts of surface water from Salisbury to Goring all along the Ridgeway. At night the temperature dropped sharply, so whilst I was prepared, I really struggle with cold weather riding.

    I managed to bend my rear hanger, reluctant to give it too much of a bend I was playing with gears for the next 20 hours. I missed those last few gears on the climbs!

    Navigation, my usual battery recharge process worked fine at Avebury but in Reading my Garmin Edge just would not take charge. It then became a game of watching the remaining 15% battery life flow away. The section from Reading to Farnham, Hindhead and to the SDW is really tricky, it is nearly impossible to do it from memory. My back up option was my Fenix but having to glance at your wrist every 60 seconds in the dark proved challenging. Once mounted to the handlebar any movement turned on the backlight and consequently the watch (and main recording) died at the Devils punchbowl.

    What went well:

    Legs, look after your legs and they will look after you. I paced this really easily at the start knowing it was going to be a long day. As a cycling coach I should be well prepared, but you never know what it will be like till the actual day. My plan was simple, stop and find hot drinks every 4-5 hours, all the other time just keep on moving.

    Nutrition, 35g/hr is half the normal 1g carbs/kg/hour recommendations but felt right given the intensity. I ate a range of sweet and savoury snacks, Naked bars, flapjacks, Torq gels for the end when quick energy fix needed. I have been using Skratch labs hydration mix for a number of years to top up electrolytes and small energy content, very easy on the stomach. The sustained drop in temperature probably took its toll by the end and in hindsight a higher carb intake would be required if I wanted to go faster (next time!).

    Kit, I decided against backpacks, bum bags and had a gilet and Gabba with pockets that meant I carried food, spares, thermals, medical kit, emergency bivy, extra gloves, hand warmers, spare torches etc. On reflection I would keep the same system just choose milder weather.

    The bike, I purchased a Pyga Stage frame PYGA Mountain Bikes – Handcrafted Bikes and then customised the build with things I really wanted. This included Shmano XT, SID Ultimate Forks, ISM Saddle, Dropper post. That bike was a dream, hats off to riders who do that route on a hardtail or gravel bike. Full Suspension is the way to go IMHO.

    Mental resilience, riders often focus all their attention on the physical side of training. On a ride like this, drawing on previous experiences, saying little mantras, breaking the ride into small parts, remaining present are equally important to practice for success. Breaking the ride into small chunks and trying to remain present in the here and now, don’t worry about 10 hours later, just focus on the track ahead.Prepare for the worst and prepare well.

    Even better if?:

    Have another charging/triple backup navigation aid, it is a long way and you cant remember every turn especially at night.

    The Ridgeway is a cracking section, choose a day with a tail wind (not a northerly) and you will love this exposed long section.

    Next time I think I will do it over 2 days and include a stop with fluffy pillows and a 12 hour break. But actually doing it in under 24 hours is very rewarding despite being rather a long way outside my comfort zone. Remember Journey before destination.

     

    Feel free to email me if I can help you on your own adventure. Coach@theendurancehabit.com

    Toby Leyland. Proud to ride for About VC Venta – VC Venta

    Photo at 6am at the end, finished. In more ways than one.

    An incentive for this ride was in memory of Allan Sword a close friend who died in November 2020 having been knocked off his bike doing what he loved doing. RIP “AMH”, I was thinking of you and grateful to have shared some fun memories together.

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