Club Ride to Alysham Garden Centre – leader John Sharples. 30th Dec 2015

Rule 1 is “Always Go” but this was subject to challenge for this ride.  Despite the wind, four hardy souls met at PC for a festive, end of year ride to Alysham.  First timer Dan noted that the wind was strong – he was spot on!  It was also from the south, which is where we were headed.  It was Baconsthorpe and Edgefield before heading towards Cawston and then turning for Alysham.  The wind really impeded progress and strong gusts made us careful.  The positive spin on this was to consider it a, “resistance training ride” – hmmm!

We got a warm welcome at the lunch stop which was not busy.  Wonder why?

With a strong southerly wind, the northerly trip home was a blast – literally!

We had a 14.6 mph average moving speed which, given the conditions, is not too shabby.

4 out.  35.5 windy miles PC to PC.  0 punctures and no rain.

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Club Ride to The Crown, Banningham– leader David Carrier. 23 December 2016

What a nice day for a bike ride!  A tad on the breezy side but sunny, clear skies greeted the 7 who met at PC to follow David to Banningham.  David had cooked-up an unusual route which saw us cycle through the grounds of Felbrigg Hall and go up and down the coastal ridge a number of times.  It’s always nice when there are a couple of new lanes involved but this ride had a fistful of them.  It was basically north east towards Overstrand, then south east towards North Walsham before heading for Banningham via Colby.
Robin hooked-up with us as we approached The Crown and Malcolm was waiting at the pub for us.
Lunch was a leisurely affair with conversation turning towards the approaching festivities.  In this regard, David had to leave us to go to the cinema with his family.  As a clue to what he went to see – he had to swap his bicycle pump for a light sabre.
The group dispersed pretty quickly on the way back and only 2 returned to PC.
Great ride David – many thanks.  We have room for the mince pies now!
9 out.  37 miles PC to PC.  No punctures.

23 12

Club Ride to Tunstead 19th Dec 2015

Leader John Hayward

Ten members were out in force for John H’s last club run (probably) as leader to a now regular club destination at The Olive Branch in Tunstead.  Having already racked up 30 odd miles John met three riders at PC and headed off into the wind to Banningham via Aldborough and Erpingham.  With a short delay due to a horse lorry blocking a back road and nearly taking out two cyclists and numerous people forgetting how to drive (Christmas spirit?) we picked up four more riders at Banningham.

John took us north and then east to Trunch, Bacton Woods, Dilham and to Tunstead. Despite no rain nearly all the roads were wet and muddy but at least it was mild and the pace was good.

Lunch was as good as usual and two more Wheelers met us at the cafe.  Mike Burrows also joined us arriving on an interesting looking carbon bike called ‘Gordon’ with an internal gearbox (see photo).  Deciding it was probably slower than our road bikes we decided not to speed off on it and continued on our way.  With riders departing like the fading sun we made it back to Sheringham via a longer route through Ingworth and Itteringham and waved goodbye to John who still had a few more miles left in him.

All in all a great send-off to John, who will be concentrating on time trial training next year.  Thanks to his efforts on the club runs over the last few years.

John’s impressive stats from today’s ride:

  • Distance 162.0km (100.6 miles)
  • Moving Time 6:13:12
  • Elevation 875m
  • Estimated Avg Power127W
  • Energy Output 2,834kJ
  • Average Speed 26.1km Max 51.5km/
  • Heart Rate 130bpm to 179bpm
  • Cadence 71 to 103
  • Calories 3,160

60 to 70 miles for the mere mortals, 0 punctures, lots of mud!

Happy Christmas and a prosperous New Year and I’ll leave you with a quote from John F Kennedy “Nothing compares to the simple pleasure of riding a bike.” 

Club Ride to the Dun Cow, Salthouse – leader Andrew Chapman. 16 December 2016

5 plucky Wheelers met at PC to follow Andrew to Salthouse.  Wind was in the air (well, where else would it be?) but it was on the nose and peskily stronger than anticipated.  This made it hard work.  It was Baconsthorpe, Holt, Brinton and Bale before turning North East just shy of Great Walsingham.  Now, with the wind on our backs, it was much speedier with Binham, Field Dalling, Saxlingham and Wiveton flashing by like the scenes from Star Trek when they move to light speed.  We approached Salthouse on the coast road and the Dun Cow was as warm and welcoming as ever.

One of the questions asked when the Dun Cow is visited is whether the return involves Bard Hill or not.  It didn’t.  The gentler gradient up Bloomstile Lane was Andrew’s choice.  We then whipped down to Kelling before turning towards High Kelling and the traditional route back to PC.

This ride is certainly a contender for “Muddiest Ride of the Year” but Andrew knows this area well and served up some tasty lanes on a delightful, well planned route.

Many thanks for a super ride Andrew.

5 out, 38 miles. No punctures.  Might need some help to clean the bike though.

16 12 2015

Club Ride to Fakenham Garden Centre or was it? – Leader Geoff Poulter 12 December 2015

Club Ride to Fakenham Garden Centre or was it? – Leader Geoff Poulter 12 December 2015

Last week club ride went ahead despite high winds. This week’s club ride had high winds and heavy rain to contend with. GP, crawling up the Holway Road, was pleased that his efforts were not in vain as Barry C had made the journey from Holt to join him. Bearing in mind the latest weather predictions which were that there would be heavy rain all day long and high winds after 1.00pm he chose an alternative to the planned route. Instead of Fakenham we would ride to All Things Nice at Cawston and then ride round to Briston clocking up some 40 miles and getting home before high winds could become a problem.

On route to the café we were blessed by a visitation from Brian P who was content to ride the shorter route. At the café we watched the rain becoming ever heavier and more persistent with the wind becoming strong by the minute.

BP decided wisely to head for home leaving GP and BC to ride the remaining route. BC and GP parted at Brison with GP riding off into the gathering storm.

Well, 40 odd miles. Soaking wet, bitter cold and an irritable side wind – not the best club rides this year but thanks to BC and BP for coming out.

 

Puncture 0, 40 miles, Weather: bitter cold, rain, rain and rain with high winds.

Wednesday Runs for Jan and Feb 2016

Here are the runs for the first two months of next year.  Let’s hope for some nice weather!

John

January 2016

6             The Bull Inn, Walsingham                                           Kevin Hornshaw

13           The Corner House Cafe at Mundesley                         Trevor Neild

20           Forget Me Not at Lenwade                                          John Dimascio

27           The Chequers Inn, Binham                                          Alan Fisher

 

February 2016

3             Hadfield Garden Centre, North Walsham                    David Carrier

10           The Old Railway Station at Reepham                         Robert Nixon

17           Explorers Bar & Coffee House, Briston                       Andrew Chapman

24           The Butchers Arms East Ruston                                  Geoff Poulter

Club Ride to the The Queens Head at Foulsham – Leader Alan Fisher 9 December 2015

Club Ride to the The Queens Head at Foulsham – Leader Alan Fisher 9 December 2015

Club rides in December tend to be a little on the short side bearing in mind inclement weather and the shorter daylight time. No one had told Alan this so he cooked up a cracking 50 miler for our ride to Foulsham. Six riders turned up for this Xmas feast and soon we were in a strong head wind going down to Itteringham then Reepham where we crossed the town centre road and rode on to Lyng and then Elsing to Swanton Morley. Just when we thought there was no more hills up came another one and a hard push to Billingsford to Bintree and finally the pub. Just on 30 miles at the stop.

Food at the pub was excellent with the service second to none. TN had ridden out to meet us and had wondered if we had been attacked by a string of punctures – no – just hills and high winds.

After lunch the group split into smaller rides with the main riding to Guestwick, Wood Dalling tp Heydon, Little Barningham and finally Sheringham and home.

An excellent ride with 50 miles in the bag – thank you Alan

Puncture 0, 50 miles, Weather: Sunny and windy!

Train Hard – Race Easy

Train Hard – Race Easy is an old saying but remains true today, get the work done in training and the race day will tend to look after itself.  For most of us the race season is still a few months away, an ideal time to think about your training and the race performances it produces.

 

‘Train Hard’, what does that really mean?  Many feel you have not trained hard unless you are in a pool of sweat, vision blurred, legs wobbly and hardly able to support you.  This is hard training and the subsequent adaptions will help you in a specific area of your performance.  For others you are not training hard until you have been on the road for hours, run out of food and water and are dragging slowly home in a world of pain ready to eat the whole contents of the kitchen.  This is hard training and your body will learn from this also, adapting to cope better with this type of activity.  Do you spend an hour at the pool improving your troublesome swim stroke, or an extra hour out on your bike which you love?  That fast bike ride may seem good ‘Hard Training’ but would the improved swimming technique from your mentally hard but physically easy swim have improved your whole triathlon race.  For others hard training is fitting twenty hours a week around a job and family commitments.  Cramming as much mileage in as possible, getting out in all weathers, working through those annoying injuries, getting out there even when your body is crying out for rest.  This is certainly hard training like all the other examples, but will any of those training methods mean you can ‘Race Easy’ when that big event comes round.

 

Most of you reading this will be in the world of endurance sport.  Sorry to disappoint you but your 5km runs, 10 mile cycle time trial and your supersprint triathlons are all endurance sports.  Will your ‘Hard Training’ deliver the result you are seeking?  So your ‘hard’ forty five minute cycle turbo session, where you stumble away from the bike, steaming like a race horse is excellent for developing your body to produce power at or above your aerobic threshold.  You will develop pure speed and for races under an hour in duration you will probably produce some good performance improvements.  However you are training in a zone where your body burns its available fuel very quickly.  This is fine if you have enough in the tank to complete your event but once the tank is empty your performance dramatically drops so training this way will not allow you to race your two hour plus event ‘Easy’.

 

So you have just dragged home from another long run, or a day out on the bike.  You have covered some hard miles, just made it home as your pace slowed and you slump on to the sofa with a well earned packet of biscuits.  That was some ‘hard training’.  It will help you cope with the distances involved in your endurance event but will it give you the speed you need to compete?  No it will not prepare you to ‘Race’ easy’.

 

How about the lifestyle athlete, every inch of those training miles is logged and scrutinised.  That ride which was 96 miles to home just had to have another four mile loop added so it looked better when shared on line.  When waking feeling tired and ill they still get the training done.  Ok the pace was slow and the heart rate very high but the miles were logged.  Wake with a sore leg, it’s been sore for a while now but a long run is planned so they run anyway.  There’s a bit of a limp but the run is logged and the miles in the bank.  Will this pattern of ‘Hard Training’ give the desired result on that long distance event? No they will probably start a broken and over trained athlete who struggles home well below their potential, not racing ‘Easy’.

 

So this ‘Training Hard Racing Easy’ is not quite as simple as those four words make out.  For endurance racing you actually need a combination of training fast – hard, training slow – hard, training long – hard, training technique – hard, training digestion and hydration – hard and resting – hard.  This is not helped by the proportions changing depending on what you are racing, a 10mile cycle TT is not the same as an Ironman Triathlon, the training is made up of similar components but vastly different proportions.

 

We know ‘Train Hard – Race Easy’ is the right way to go but how to ‘Train Hard’ is not so simple.  The athlete jogging gently along the road as if she has all the time in the world may be training harder than you tearing past on your bike at 30mph.  The athlete swimming drills slowly in the next lane may be training harder than you as you tear past doing 10 x 100m efforts.  The athlete sitting at home with his feet up may be training harder than you as you cycle along coughing and spluttering through a winter cold.

 

If you are unsure of how to balance your training to ensure all your hard training goes towards that easy race day you should consult an experienced coach.  Most will happily chat for free at a training session to set you on the right path.  You can even employ them to set a detailed training plan for you, to ensure you are doing the right proportions of training for your key events and to be able to quickly spot the signs things are going wrong.  If you do not have the knowledge or experience to know how to train for your planned events ensure you are guided by someone who does.

 

Now is the time to develop your training plans for the coming year.  Think about what you are doing ‘Train Smart – Race Easy’.

 

Keep warm

 

Mark

www.triharman.com

Club ride to Cart Gap 5th Dec 2015

After a first gear 8mph crawl up Hollaway road three Wheelers headed into the wind towards Banningham.  There they met Trevor and we took a route to Oxnead, Buxton, Dilham, East Ruston and then Cart Gap.  With M.P and J.H a few miles ahead a Strava segment to the cafe beckoned and they went for it.  KOM to the cafe and 3rd/4th overall, (although it was helped by a 40mph tail wind!).  After a deep bowl of soup and other large plates of carbs we reluctantly headed back into the wind and home via Paston, Trunch and Thorpe Market.

Weather: Grey and windy but dry,  two punctures, two large pieces of cake, 55+ miles.