Parkrun #18 - Black Park

Parkrun #18 - Black Park

Another big Parkrun gap, another prompt from Heather to get out on a Saturday morning.

Robert, Heather and Reddon at the start

I am slightly injured, but doing a Garmin coach program for 5k and it is working well. I'm also doing some strength training for my left knee - also working I think. I'm not fit yet, but getting there.

We went to a new Parkrun - not too far away in Black Park, near Slough. I'm now a Parkrun tourist I think!

Not knowing what to expect, I seeded myself badly at the beginning. There were a lot of people going slowly, and my average pace was as low as 6:30 min/km in the first 0.5km. I had to try and race past people, weaving in and out, and finally got to my target of 5 min/km after 1km.

Things went well after that. I found some space, and could run my own pace, and the leafy paths were fairly flat and even.

My HR kept steady, and my pace kept going up, settling around 4:48 min/km. I felt a twinge in my right calf at around half way, so concentrated on running form, and it went away.

With 1km to go, I felt I could push a little harder, and tried to pull away from some of the people around me who I'd been running near for a while - it's funny how even minor places are important in a race.

I did get away, and sprinted for the line, which happily took me into the top 100.

Happy with my time 24:12 - faster than last year, and on target for 22:30.

Place 96th out of 632 runners - easily the biggest Parkrun I've done.

Links

Parkrun

Strava

Flickr (c) Fred Ashford

Maidenhead CC Time Trial. H10/10 9th May 2024

Maidenhead CC Time Trial. H10/10 9th May 2024

Me at the finish, slightly sweaty

Nine years since my previous time trial - time flies. What have I been doing?

I have not been idle; still cycling regularly, even racing in triathlons and Sportives and online Zwift.

But not the dreaded race of truth, the 10 mile time trial.

The start of course H10/10 is less than 15 minutes cycle from my house, but the circumstances and weather have always made it difficult to get to. No excuses today.

I leisurely made my way over, signed up and paid (£6 - that's inflation for you) and got number 11 just 25 minutes before the first rider start at 7pm.

I was hoping for a time of 26, maybe 27; I wasn't confident, and my backup idea was just to beat 30 minutes. At the line number 13 told me he was going for 25 minutes. If he passed me then I'd know I was outside 27. (Each rider goes off at one minute intervals, so number 13 woulod be two minutes behind me, breathing down my neck).

Pacing is difficult, and I think I was too slow in the early part of the ride, which is mostly downhill. I was overtaken within 5 minutes, by number 12, the eventual winner. Hawthorn Hill wasn't great, but I was going OK after that. Once again, in hindsight, I could have pushed harder, but I was trying to save myself.

Number 14 went past me next  - he came 2nd overall. I was unlucky to have these two overtaking me and draining my morale.

As I approached the final bend, number 12 went past. So I was over 27 minutes in all probability. I was having some issues with my Garmin 1030 bike computer which had reset the lap at 8km so my mental calculations were a bit off (why Garmin, why?), so this was my first real indication of my time. I had to slow a little to avoid drafting him, and then I hit the finish line. 

My Official time is 27.09.

I'm fairly happy with my return to TT. It's not good enough, but I can see scope for improvement (try harder) and in the next few weeks the course is H10/2, which suits me better. Onward and upward.

 

Results:

11th out of 16 riders - MaidenheadCC : Strava

Parkrun #17 - Maidenhead

Parkrun #17 - Maidenhead

I've had a two year Parkrun gap, and though some is down to injury (I've done little running for a year) it is also because Saturday mornings are difficult for me now.

But my friend Heather is in town, and we talked about it and agreed to meet up for this one.

It was a nice morning, not too warm, and the usual 300+ people turned up.

Heather wanted to run her own pace, and I wasn't sure of mine, so we agreed to meet at the end.

I thought I'd start steady, and see how I got on, so avoided a fast getaway.

My natural pace seemed to be around the 5 min/km mark. My heart rate went up fairly fast to the low 160s and I decided to slow a little to let it settle down. This worked, and then in the final two kilometers I gradually pushed it up again, but only increasing the pace a little - I am not fit enough to do more.

I finished in almost exactly 25 minutes, which is well down on previous runs. But my knee did not hurt so I'm happy enough. More fun than running on my own. It was nice to see Heather enjoying it too as she has only just discovered Parkrun and this was her 3rd in 3 weeks.

Place 54th out of 335 runners. Time 24.56.

Links

Parkrun

Strava

Kingston Hill - Training

 Kingston Hill - Training.

More good weather and a chance for a longer ride.

I'm intrigued by Everesting, which is to cycle up and down a particular hill as many times as it takes to equal the ascent of Everest. It's nearly nine thousand metres  - 8848m to be precise.

Finding the right hill is important. If it is very steep, you do not have to ride up it as often. If it is shallow, then the miles will be longer. Perusing the Hall of Fame shows a large variation - from 200km to 400km.  All the ascents have to be done in one riding session, and 400km in a single day is a pretty big feat in itself, even without any hills.

I do not think I could actually do it. But if challenges were easy why would they be called challenges?

I'm intrigued enough to start work on it, to test the water so to speak, and my first idea was to go and find a particularly popular hill and see how it feels.

Kingston Hill is nowhere near Kingston, being in the Chilterns near Stokenchurch. It's less than two hours from my house and I checked the maps and headed over. The climb is around 1.3km in length, and 110m of climbing which makes an average gradient of 8.5%. 

It was a hot day, and I climbed a fair amount before I got there. My idea wasn't to try to go up fast, but to see how it would feel with already tired legs.

I arrived at the top and cycled down to look for the start point. My first impressions of going down were that I needed to brake quite a bit. I was unsure of the road surface, and the corners. I didn't fancy it in the dark or if I was very tired. (subsequent descents went better as I got used to it - I didn't brake at all on the final one and caught a car which was being more cautious than I was).

When I reached the flat at the bottom I went too far - there is a long straight section and I went all the way to Chinnor Road, about 0.5k too far. I turned back. My Garmin bike computer was already complaining anyway - as I'd programmed the climb, and it had also detected the climb from my course map, and wanted to start the segment.

1st ascent. It starts easy, 5%, 7%, 8.5%. Then there is a sustained harder section. My Garmin was telling me 18%, and though I did have to stand on the pedals a few times, I know it was only 12.5%. This is still pretty hard. Things ease off eventually. There is a corner at the top where the 'official' climb finishes, but I went a bit further and stopped for a drink. 

2nd go. Back down again, faster this time, I found the start point more easily, and a small place to turn my bike just beyond it. Even though the sun was strong, this climb goes up through trees and is completely shaded once the gradient really kicks in. It is hard work. The road surface is fairly good, but my front wheel hit one of the few potholes, and as my speed is so low I wobble a little. There are not many vehicles, but I was overtaken at that precise moment, and so couldn't pull out to avoid the hole.

3rd and final attempt. Really fast down this time. (times went 1:49, 1:43 and 1:40 for the steep part of the descent). I had already decided this would be the last, so I pushed a little harder. I'd seen someone cycling up as I went down and vainly thought about chasing them. This also made me think that maybe Everesting would be easier and more fun (and more likely to succeed) as a team effort. I did go up a little faster, and got my heart rate to a new record!

My three times were 6:52, 7:00 and 6:46. (I climbed here once before, back in 2018 and did 6:49 - so my final effort was a new record for me. These are not fast times, and all were done on tired legs.

So why only three ascents? I decided it is just too steep in that middle section. My bike's gearing is already pretty good for hills ( I had it 'upgraded' to do Hardknott Pass) and I couldn't sit the whole way up. My current thinking is that if cycling for say 15 hours, I'd prefer to be able to stay sitting, only maybe being forced out of the saddle for very short sections. So I eliminated this hill fromm any possible Everesting attempt. The descent is also a bit too fast. I can see complacency and tiredness causing a fall.

I was hot and drinking far too much of my water so decided to turn back for home, another 2 hours ride away. I did run out of water, and get very hot and tired because of that.

I've almost completely decided against Everesting in general now. Almost. I will look for other hills. It would mean a whole day cycling the same place, maybe a bit boring Even if I never do it, the training is great anyway :-)

   

Box Hill Gravel - Solo Ride

 Box Hill Gravel - Solo Ride

This post is just some musings on a ride I did at the weekend by myself.

Saturday weather was fine, and I fancied doing a longer gravel ride. I decided Box Hill was a worthy destination and got to planning. 

I tried the Komoot app on my phone, and then because I was having some difficulties downloading to my Garmin from there (I could have done it, but extra faff) I tried the Strava website instead and it calculated  pretty much the same route as far as I could tell. It was just a case of a simple point and click on start and end points and I had about 100k of riding.

Interestingly, the return leg is completely different, and did not look as interesting, with a lot more road sections. However, I prefer a circle to an out-and-back, so I went with it.

I am still not really used to the Garmin 1030+ bike computer I have, and I spend quite a lot of time arguing with it. I started following it to Swinley Forest - and I know the best way there for off-road - but my route was different. No worries, I just followed the Garmin.

But once inside the forest (where I entered by the wrong gate), the Garmin threw a wobbly and did a complete reroute trying to send me out to the dual carriageway. I ignored this, tried to start the routeing again and eventually gave up and started riding what I thought was the right way. As usual, I got lost, and went around in circles for a while. Eventually I persuaded the computer to give me a proper route, and made it to the exit near Bagshot. I lost about 30 minutes, but I guess it was fun in the forest.

Followed some roads, a little gravel past an MOD training area, and then went down some steps at Deepcut onto a canal. I've never been here or even heard of the Basingstoke Canal. This was a revelation really. Peaceful and almost deserted, 4km track by the canal passing multiple lock gates. I'll be back here for a walk.

Basingstoke Canal

There were a lot of roads after this, then I arrived in Guildford. I usually struggle through the town on a bike getting stuck in busy traffic. Even this route started with some dodgy dual-carriageway, but then I was onto a nice path by the River Wey. After crossing into the town I was routed up some quiet, and very steep streets - that's Guildford for you. I emerged from the town at Pewley Down - another new place - it has terrific views but I was late and not stopping. Probably the best riding section of the day was here, through some forest and quiet roads with little elevation, past Newlands Corner (not stopping again) , Denbies Hillside and a steep descent into Dorking.

I know the cycle path to the bottom of Zig-Zag hill well, but then rather than take the road up, my route was the more direct and steeper flint strewn path. I struggled on this. The vibrations, and the narrowness, threatened to knock my front wheel over the left edge. I was tired, and hot, and didn't fancy falling, so I walked some of it.

About four hours after setting off, I was finally at Box Hill - and sat down to enjoy the view and to eat my snacks.

View from Box Hill

Robert at Box Hill

I took the main road back down - faster, and no gravel, so less likely to cause me an accident.

Quickly I was diverted off road again near Mickleham, and into my least favourite part. Although it was nice to be off road and in woods, there were very rocky/flinty paths, and lots of ups and downs. It was hard work. 

I went over the M25 - I always like to take a photo on motorway bridges for some reason.

Bike on bridge over M25

Down then through a town (Ashstead) and then onto some flatter paths. Then - disaster. I hit something on the track, and heard an ominous pfttfuufff sound. Fearing the worst, I stopped and felt the pressure on my rear tyre. I wasn't great. A few seconds later, there was none. My first MTB puncture in about 10 years.

At least it was warm and sunny. I had a spare tube and slowly and carefully replaced the old one. All in all I took about 25 minutes, but it is best to take time and get it right - mistakes can damage your new tube, and I had just the one spare, and no puncture repair kit. Only five cyclists, in three groups passed me in this time. Two of the groups, one being a young woman riding solo, stopped to ask if I was OK and had everything I needed.

There was a little climb on Ashtead Common - on a very grassy track, some nice paths, and a strange bit of field at Arbrook Common. Then I was in Esher, and the last section of the route was all on roads.

By now I had run out of my 750ml drink, and my two cereal bars and my banana. I looked for food. I stopped at a Nisa just outside Walton and bought a can of coke, a scotch egg and a big bag of Hula Hoops (this was enough to get me home - well, that and a few more Jelly Babies)

The next hour was boring - Chertsey, Virginia Water and Ascot - all roads I know very well, but slow as I was on my knobbly tyres. I could see better off-road options in places - I will try and do a better route for the future.

It was a long but enjoyable day. 

• I found a lot of new places - and will be back to explore on foot
• I had no problems with fitness (though never pushed it really)
• I have no injuries which slow me down
• I tested my MTB puncture repair in the wild and passed - my pump is very small, quite slow to inflate, but really does the job well. 
• Learned more about the quirks of my Garmin 1030+. I need to master this. It's battery life is good, after 7.5 hours it only went down to about 64%

Actual Ride here on Strava

 

   

Cotswolds Classic X - Glorious Gravel

 Cotswolds Classic X - Glorious Gravel

My first Gravel Sportive. I don't actually have a gravel bike, and thought 90k might be a bit far on the hardtail mountain bike, so I used Anna's cyclocross bike. It is too small for me, but I have ridden it many times before and it was fine, though it did have a few problems coping with the terrain in places.

Anna and I drove down in the morning, and I was ready to go with plenty of time. I spilled electrolyte drink all over my gloves, so didn't wear them - sticky hands all day would be a pain. It was a little chilly, but I knew it would be a warm day so also ditched arm warmers and gilet (which is actually my long sleeve light rain jacket - I don't actually have a gilet).

Robert and bike at the start of the ride

Most riders had already set off, and when my group reached the road, only two us us turned left for the long course. I did not see that many people on the road, and cycled by myself for the whole duration. At many points I could not see anyone for long distances ahead and behind me. Anna ought to have booked a place too and joined me instead of enjoying herself looking around the beautiful Cotswolds for the day. 

After some tarmac, I turned right into a field. This was when I realised it could be a hard day. The dirt was hard packed, and very uneven. The bike pushed every bump into my arms. After a few minutes I wanted that to stop.  There were a few sections like this, but happily not too many.

I was following the pink arrows setup by the organisers, and I also had the route on my Garmin. I did not have any idea really where I was as I have never been in this area. It does make the day quite exciting, not knowing what's around the next corner - especially with gravel, where it might be through a hedge, up a grassy hill, or down a busy A road.

There was a good mixture of terrain, and quite a lot of climbing. I realised I was faster on the road than others, as I generally caught people there. Off road I was quite slow - I do not have the skills, and also maybe a dedicated gravel bike would have made a difference.

I was worried about running out of energy, as my training has mostly been indoor rides of around one hour. So when I got to food stops ( there were two) I filled up on sandwiches, crisps, sweets and cakes. I ate far too much in fact :)

I just could not cycle up the steep hills though; the bumping and sliding on rough terrain, and also in one place wet mud, forced me to walk in a few places. Hills were generally where I saw other people and I was walking as fast as they were riding anyway. There were only two decent climbs and a nice view at the top of one - the countryside was interesting in the first half especially and we cycled through Badminton Estate and passed some kind of big horse show.

I was looking forward to Fosse Way - an almost 20km straight stretch. I had images of leafy groves of trees with smooth gravel, and just relaxing and enjoying it. But it wasn't really like that. There were some bits where I could sit back and look around me, but there were a lot of junctions, some main roads, and I had to keep my wits about me. There was a nice ford, where I stopped and took a photo.

Bike by a small river ford

At one point I saw a massive airplane through the trees. It looked like it was sitting just in a field. I didn't know of any airport, but later discovered there is one called Cotswold Airport. I wonder where they fly to? (Update: it is a Boeing 747 - ex-British Airways and available to book for parties - but only on the ground :(

I was a bit tired after 85k, not too bad. But maybe that's why I made a wrong turn. The arrows said go left, and my Garmin said straight on. I followed the pink arrows, but some other riders called over and persuaded me to follow them on the Garmin route. We ended up in a very muddy wet field, where I gingerly walked around the huge puddles as best as I could. I'd managed to stay dry until then. I asked later and the organisers had made a last minute change to the route to avoid this bit. Note to self : always follow the arrows.

At the end I got my medal, and free 0% alcohol beer and waited in the sun for Anna - who turned up with a nice picnic.

Ride finish

Times/placings are not that important on Sportives. I did 90.84 km in 4:23:23. Bib number 4304 and official time of 4:42:15 - so I spent nearly 20 minutes at food stops or taking photos. 

Links: Strava Results Photos

Gallery of Photos from above

Photos of Robert taken during the ride

[Official event links often expire after a few months years, but included here anyway]

RideLondon 100 Essex 2022

 RideLondon 100 Essex 2022

29.05.2022 

Bib No 103660

Robert @ Start

RideLondon has been away for a couple of years due to various factors, Covid probably, but also finding a new route. When it was announced I can't quite remember now why I entered. I expected to not get a place, but apparently the first 10,000 to click all got in. So I paid my money, thinking Anna might want it, as I've done it five times already and she only did the first one. Anyway, that didn't happen, so I had to do it.

My training up until 3 weeks before was just short turbo sessions, and 5-10k runs as the Cliveden 10k trail run was my main aim. I quickly increased my bike endurance rides, which was very tiring and not to be recommended.

I've always maintained that riding 100 miles is simple, compared with the Herculean task of getting to the start line. This year was a little easier as I only had to get to Parliament Square, and not Stratford in East London. But my 6.10am start time still meant a 3.20am alarm clock, a one hour drive to an undisclosed location in Battersea where I hoped all day Sunday parking would be available, and a 6k bike ride. Luckily, the weather was fine so I made perfect time.

The weather. With no bag drop facilities (and so no chance to put some dry clothes in for the finish), the weather forecast was even more important than usual. Riding 100 miles in the rain would be bad enough, and I've done it before, but I decided if heavy rain was likely I'd stay in bed this year. But all weather reports improved right up to Saturday night, and with only a slight chance of a shower. I decided to wear my Castelli Perfetto with a base layer, and arm warmers. It's already a thick jersey, and is water repellent, but I did not want to be cold in the early morning, and I wanted the option to cool my arms if the sun came out. My backup was a normal jersey with a raincoat I could remove. But the raincoat has no pockets for food, and is not that breathable, so I left it in the car. I made the right choice as it never did get warm, not until about the last 5 miles.

At Parliament Square we had to get off and walk, and followed directions back onto the embankment where we waited, slowly inching forwards. Usually someone is there on the microphone, whipping up the crowd, and counting down each wave for their timed start. I couldn't see any start line yet, and the morning sun was bright in my eyes, but at 6:05am I realised that we must have passed it as everyone was speeding up. I activated my Garmin 800 bike computer and got going.

Did I mention my training wasn't great? I knew I could ride 100 miles, as I did about 70 the weekend before. But it was not fast, and hard. Today would be the same. I tried to get some early pace, but the pelotons going past me were too fast to hang onto. The long tunnels are always a highlight for me, traffic free, like the whole ride, but also wind free so it seems faster. It was Limehouse Link on the way out East to Essex. However I made fairly good time until after about 45 minutes - maybe that's when the morning bagel fuel ran out. I had to lower the power, and try to eat.

Robert with random Evo member

I do not know Essex at all; I did visit Epping Forest once, over 30 years ago, but that's it. The ride could have been interesting, but to be honest, it was pretty boring all the way round. Fields mostly, some trees for about 10 minutes (I guess that was Epping Forest), the odd small town. There were no big hills, which are nice as you get the elevation which gives great views. Some people say that Box Hill and Leith Hill made RideLondon in Surrey too difficult, and that this route is more accessible. I found the rolling roads just as challenging on my legs, with an overall gain in altitude very similar to the old route, but with none of the long descents where you get a good breather.

Robert @ Forest

All the way out there was a cold headwind and I was glad of my warmer jersey. Almost everyone who I saw wearing arm-warmers kept them on. By half way I was glad to stop. There was a fair selection of food - I had some crisps/flapjack/energy bar and are my weird jam and peanut butter wrap. I felt quite full quickly, but kept eating, and had some jelly sweets too. I took a couple of photos, put a banana in my bag, and got back on my bike. My relaxed time was over 20 minutes, but a new innovation where the clock stops at two particular places means it doesn't show in my overall time - yay! :)

I felt much better and stronger on the way back (definitely the food). More fields and small towns, but no trees this time. Even colder initially, but as we got near London the sun did come out and I started thinking maybe the sun cream applied at 5am to my face had in fact been worthwhile. 

I played unofficial cat and mouse with another rider who kept overtaking me, and then slowing, and then I overtook her, and then I slowed. Through the magic of event photos, finisher results lists, unusual names, and public Twitter accounts, I discovered who it was and have decided that her new bike, which is worth just under £10k, was the reason I had so much trouble going faster than her. But a big group of riders overtook after half an hour of this, and I jumped on the back and rode with them for a bit, and she missed that train, so I did get away in the end.

Robert in some random Essex town

Cycling back into London along the three lane dual carriageway of the A12 was a bit cool. Amazingly, at many times I was quite alone on this ride of 20,000 people, and here I had a bit of fun with no one around to see me in any direction, weaving in and out of the lanes, just because I could, and will never have the chance again probably. Sadly, my Garmin didn't record this - more later on that.

It was a bit of a slog after this. Mentally calculating what 100 miles is in kilometres, I felt that somehow we were further from home than we should be. Sure enough, it was after 164.11km (102 miles) when I crossed a fairly unimpressive finish line on Tower Bridge to end my ride. (The Mall is much better). It took me just over 5 hours (5:02:02). I'd have liked to be under that .

Robert @ Finish

Sadly my Garmin 800 gave up after 3 hours 37 minutes; even though it appeared fine and counted the miles happily to the end they do not show on my downloaded file. Oh well. It does show the temperature was around 6 degrees when I started, and only 11 degrees at 10am, far colder than I'd like for an enjoyable ride.

I'm not keen to do this ride again - it was very dull compared to the Surry route, and the earlier May date means it's more likely to be cold. I do like the new start location though as getting out to Olympic Park was a real trek. But I'm glad to have done it this time, and proved to myself 100 miles isn't really that far on a road bike. Olivia and Gina were at  the finish waiting for me and we went for a lunch, which was nice.

Burger

 

RideLondon 2022 Certificate

RideLondon 2022 Splits

Links

Official Results

Strava (some of the ride at least)

Cliveden Cross Country 10k 2022

07.05.2022 = Cliveden 10k

I'd had another fairly decent training period coming to this race - maybe not enough hills, but a few 10k runs with some fast sections. I'm not injured, and so I felt as ready as I could be.

The event is usually held on a cold January morning, so a  balmy May evening is a bit of a departure. In the end it went against me I think - more on that later.

Anna and Lyra came with me to Cliveden to support, and soak up the atmosphere, which was very friendly and fun. It was sunny and warm and we had plenty of time to prepare. The course I know was slightly altered because of a wedding at the house, but I could see one less hill to climb in the route map, so was hoping for a good time. My record here was 48 and change, so I thought I could beat that - or even to go under 50 minutes would have been nice.

I started quite near the front and didn't have many difficulties with the crowds, and seeded myself comfortably quite quickly. It's a fast start, then a little hill and more steady running before a steep descent. My pace was good, I was worried it might be a little fast and slowed to keep my HR on track as it was already high.

The first climb of the steps was OK. I ran quite a bit, walked a little, but by the top my HR was at max and I was getting warm. I was glad it was over and tried to recover. 

Robert climbing steps

My average pace was now below my target and after some dodgems around the main house we were on a nice long straight through trees which went slightly downhill for over 2.5km. I improved my average pace, but only slowly. I was tired.

Robert Running

After negotiating a gate, not something we've had to do before, there was another steep descent to the river where we had the last flat section. I knew this was my last chance to pick up the pace, and for 1.5k I managed to gain a little and hold off the runners behind me. But I also knew, as the second climb of the steps approached, that I hadn't done enough.

Robert running near river

I had no energy left and was feeling hot. I walked as quickly as I could and only managed a bit of running uphill when I saw Anna and Lyra cheering me at the top. I could see my friend Steve ahead; he must be flagging too I thought as he had been far in front previously.

The last section was surprisingly hard. I notice it has 10-15m of climbing in a just a short distance, and with tired legs this is not insignificant. I caught Steve and offered encouragement, but when the finish was in sight I got a second wind and sprinted for it.

I am disappointed I didn't have more pace, 5:15 min/km is slow (though my Garmin has misjudged the distance, so maybe it's slightly faster). All I can think is that the heat raised my core too much, taking my HR too high. And I may not have eaten enough at lunch - evening races are rare, and I wasn't sure if filling myself with food would be a good idea, but I definitely lacked energy. Perhaps more gels beforehand would have worked - I think I only had one. I would have benefited from a gel at about half way through the race too, or a sip of water.

It was a great event - kudos to Burnham Joggers for putting it on and making it all run so smoothly.

Results.

I came 102nd out of just under 500 finishers, in a time of 51:45. This race attracts a lot of good local club runners so I'm not surprised I'm outside the top 10%, which is where I aim myself for things like Parkrun. I'm not even that high up in my age group - definitely some work to do - but first cycling, as that's my next race.

Strava  

Results currently here

Official photos here.