Category Archives: injury

Post ‘Ride London’ – running and a lot of of bike training

Final moments at the starting gate of the Ride London 100 mile sportive – about 6.30am

After finishing Sunday’s sportive, and meeting my family I rode the 15 minutes back to the flat. A bike is the way to travel in London – I showered and changed before my wife arrived by underground.

We had an excellent late lunch at a nearby pub and then drove back to Oxfordshire. No aches or pains but pretty tired after the 3.30am start (and, perhaps, the 100 miles of cycling) and in bed not long after 9pm (what a lightweight)!

Monday was taken gently but again no aches or pains beyond a slightly sore left knee. Even the troublesome Achilles tendons are behaving themselves (relatively speaking).

The ballot for next year’s ride opened on Sunday, just as this year’s finished, and I have applied again. I’m not sure that I will enter many more sportives (other than my club’s sportive, of course, and perhaps something abroad) but the big attraction of the Ride London is the fact that it’s on closed roads – which is a real treat.

It’s not perfect by any means – it gets too crowded in places, it’s a bit expensive, I didn’t like the really early start and it’s not exactly the alps for scenic beauty – but if I’m lucky enough to get a place, I’ll ride if any friends are doing it.

I ran with my wife on Tuesday morning before spending both Wednesday and Thursday mornings at the cycle park doing some training. No – giving the training, not receiving it.

We had perhaps 40 children of different abilities on each day. Some were complete beginners on balance bikes while for more proficient cyclist it was road awareness. We have a waiting list for training and have even been approached by some adult non-cyclists and so will be running another course for them in the near future.

It’s surprisingly hard work – but really worthwhile.

Possible 2020 challenge?

I’ve signed up for info on what is called ‘The Race to the Stones’. It’s a 100km (62 mile) running race along the historic ‘Ridgeway’ (described as Britain’s oldest road) that runs for 87 miles from north west of London to Avebury – the site of a Neolithic henge monument containing three stone circles built somewhere between 2200 and 2850 BC.

It takes place in July and can be done in two days or in one go – but includes a lot of ascent.

Certainly sufficiently challenging (and more), certainly sufficiently mad and it would give me the opportunity to utter the immortal line ‘I can see my house from here’ as I passed the Uffington White Horse.

Transcontinental Race

My congratulations to Fiona Kolbinger who won the Transcontinental Race. Not only the first woman to lead the Transcontinental Race – but she went on to win it by quite a distance – over 10 hours ahead of second place.

3,571km (measured in a straight line – more like 4,000km on the road) and about 40,000m of climbing (2,200 – 2,500 miles and 131,200 feet) in 10 days 2 hours and 48 minutes, with only 2 days and 4 hours and 36 minutes stationary in all that time.

Beyond impressive!

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Run, gym and (minor) bike mechanics

After the sportive it was London on Sunday to take our sons for lunch to celebrate the older boy’s birthday. On Monday morning I ran down the Thames Path, 7km (4.3 miles), surprisingly at sub 4 hour marathon pace.

It was a very good run in warm, but not stupidly hot, weather. The only down-sides are a slightly sore left knee and painful calf muscles. I guess that I’ve not been exercising them very much while I’ve been protecting the Achilles tendons. I’m sure it will all improve.

I am continuing my one-man attempt to bring to London the habit of saying ‘hello’ to other runners as you pass by. On this run I got a response from 5 out of the 13 runners I saw. Admittedly, a lot were wearing headphones or earpieces of one sort or another and might not have heard me, but I’ll keep at it.

Gym on Tuesday for a bit over an hour. It was very good apart from the chap who insisted on singing along (rather tunelessly) to the music on his headphones. I don’t mean to be a miserable old git but if I wanted karaoke …

As part of the gym exercises I did the planks routine and then decided to see if I could do a straight 5 minutes of plank as well. The good news is that I can, the bad news is that my lower back was sore for the rest of the day so I missed the evening’s planned turbo session. I suppose the other bit of good news is that my painful back took my mind off my painful calf muscles.

They say that people perform better if the ‘package’ feels good – decent kit, nicely maintained and presented equipment. I don’t know if it’s true but I washed and oiled the bike and put new bar tape on it on Wednesday. The old tape was the original from when I bought the bike 4 years ago and was tatty beyond words. More workman-like than expert, I replaced it like-for-like with black tape. I’m sure it will make the bike go faster (though not as fast as if it had red tape, of course).

I’m going to need all the help I can get on the Ride London sportive, surely the new tape will help?

My heartfelt congratulations to:

  • Egan Bernal for his Tour win (the first of many, all being well),
  • Geraint Thomas for his immensely graceful acceptance of second place
  • Juilan Alaphilippe for lighting up the whole race
  • the Irish cricket team for giving England plenty to worry about in the early stages of their recent test match
  • Fiona Kolbinger, the first woman ever to be in the lead of the Transcontinental Race. 4 days 7 hours in, she is in front by 35km having stopped for less than 20 hours in total.

Fear, manual labour, gym, turbo, run and chickens in peril

A less than secure chicken run

I think I’ve only ever ridden five imperial centuries – my everest in 2017 (176 miles – 282km), the first three days cycling out to the alps last year (160, 150 and 135 miles respectively) and the Dragon Ride back in 2014 (140 miles – 224km).

For all of those I’d trained reasonably well. The Prudential Ride London Sportive, in less than two weeks time, is also 100 miles but this year my cycle training has been poor to non-existent. Fear is a great motivator and it’s started to focus my mind – either train or have a difficult day in the saddle. At this late stage, it might be ‘train and have a slightly less difficult day in the saddle’.

After yet more manual labour at the cycle park on Monday afternoon (laying industrial strength paving slabs at 43kg each – 95lbs) I was not up for the evening’s planned turbo ride, but was back in the gym for an hour on Tuesday morning.

The gym must be doing something as I’ve just increased the weights on every exercise – but whether it’s doing the right something is another matter.

I did make it on to the turbo on a ridiculously hot Tuesday evening and dripped my way through 30 minutes at an average 26.8kph (16.65mph) watching the end of Le Tour, stage 16. It was hard from the start – I guess I can’t expect to move bigger weights in the gym (now 200kg – 441 pounds – on the leg press machine) and cycle fast later in the day?

I ran with my wife early on Wednesday morning to avoid the worst of the heat – about 3.8 miles (6.1km). The running is OK but the Achilles tendons are still problem children, hurting first thing in the mornings but easing as I start to get moving. The shoulder I hurt skiing in January is almost right now but I’m feeling a bit jaded from the increased exercise regime.

While mowing later on, I discovered that all was not well at the end of the garden. The storm the previous night had brought down a sizeable branch from one of the beech trees – about a thick as my (thickening) waist. It had destroyed part of the shed (which was already in a poor state, admittedly) and flattened part of the chicken run fencing. Luckily, no foxes had realised this.

I have tried teaching the chickens self defence against foxes but they remain of the view that homeland security is my responsibility. Accordingly, I spent a happy (?) couple of hours sawing through branches to clear them from the netting around the run and restoring the safety of the occupants.

I’m happy to say that no chickens were hurt in the making of this drama.

Back from the alps, back to the running (and the little matter of the cricket World Cup)

The lacets (‘laces’) du Montvernier, Garmin style

The cycling in the alps was as good as ever, even if I was rather off the pace after a few months concentrating on running. Telegraphe and Galibier were the big climb highlights but the lacets du Montvernier were such fun.

Having got back late Sunday, it was up to London on Monday for supper with one son, followed by supper with the other on Tuesday. Tuesday also featured a rather annoying trip back to Oxfordshire once I realised that I had not checked the chickens before we left on Monday – annoying but necessary as I found them with almost no food or water!

Wednesday was my 64th birthday which we celebrated at Nathan Outlaw’s new restaurant venture at a London hotel. I’ve no idea whether he is known outside the UK but his big expertise is fish and the meal was excellent.

Back to Oxfordshire again later on Wednesday and down to Bournemouth Saturday to set up the house for one of my wife’s goddaughters who is using it next week.

Sunday morning I had a gentle run with my wife – my first run since 25th May when I tore my calf muscle. The muscle is fine, of course, but while the Achilles tendons are better, they are still not right. Friends over for supper so it will be into next week with good intentions of doing more running and cycling.

The cricket World Cup has reached its climax. After good performances against New Zealand and India to get into the semi-finals, England handed out a bit of a beating to Australia and went on the meet New Zealand in the final.

New Zealand batted first and scored a decent but beatable 241 from their 50 overs. Their opening bowlers in particular were excellent but England just about stuck in there and needed 2 to win off the final ball (of 300) but scored just one and tied the match. That meant it went to a ‘super over’ – six balls each side to decide the World Cup.

As Oasis might have said, a ‘champagne super over’.

Crazy and rather cruel.

We managed 15 from our six balls. New Zealand also managed 15 runs off theirs. In that case the result is decided, first, on boundaries hit in the match. England hit 26 and New Zealand 17.

So, in perhaps the most dramatic circumstances possible, England defied all of my doubts and actually justified their status as favourites by winning (just)!

That makes England the first country to win the Football, Rugby and Cricket World Cups.

Admittedly, not that many countries compete at the top level in all three sports!

… and perhaps we might add Le Tour de France too?

Perfectly trained, well prepared, all systems go, all pigs flying

Ready or not, mountains, here I come

No cycling for 10 days, so with the trip to the alps looming I’m tempted to make up for lost time. However, with marathon training, trying to cram in too much too late is likely to be counter-productive. I guess the same is true of cycling?

On Tuesday I did the daily plank exercises and then an hour at the gym. Almost at the desperation stage I was tempted to use the turbo in the evening but, happily, my legs talked me out of it.

Planks again on Wednesday (I’ll stop mentioning them as they are a daily feature) followed by another enjoyable cycle training session at the local junior school. It was back to the gym on Thursday and lunch out with friends, with another hour in the gym on Friday.

No great success with the weight either – currently about 68 kg – more than I’d like and a lot more than I need to have.

I’m going to have to accept that I’m hopelessly under-cooked for the trip and live with that, without doing anything now to make it worse. I suppose someone has to be the red lantern. On the bright side I might find out how useful planks and the gym are by way of cycle training, in the absence of actually getting on a bike.

As the final refuge of the scoundrel, I’ve started to think about excuses.

True, my Achilles are still painful (even after a month without running because of the calf muscle I tore), my left knee protests frequently – and (one reason for not riding this week) I made a real mess of the middle finger on my right hand last week with a sledge hammer and fence post, while working at the cycle park.

Perhaps I won’t be able to hold the handlebars.

Oh yes, the cricket One Day World Cup continues to frustrate if you are an England supporter – defeats by Sri Lanka and Australia (the most painful defeat as it comes from our oldest cricketing foes) have put English qualification for the semi-finals in doubt. Situation normal.

The gym, the Queen and another endurance sport

Representation of the weekend – but no, top hats are not worn for croquet

If this blog’s about anything, it’s about the pleasure to be found in taking on challenges in endurance sports, most notable cycling (eg, an ‘everest’ and a solo ride out to the Alps) and running (most recently April’s Rotterdam Marathon).

Just now, with the running on hold because of the pulled calf and dodgy Achilles tendons, I should be doing more cycling in preparation for this year’s (imminent) trip to the Alps. It looks like weight loss might be my best bet (or perhaps that should be ‘last resort’).

While I’m rather lacking in the cycling for one reason or other, I’ve found a bit of a love for the gym (another hour on Thursday) and a daily plank session. They would be good additions to some serious cycling – but are a poor replacement for it.

Our sons came back for the weekend (one with his girlfriend) and we had a trip to Ascot on Saturday for the Royal race meeting (the Queen is in attendance each day and arrives in a carriage procession down the course). I’m not really a horse person but we tend to go every third year or so – and do it ‘properly’ with morning suit, top hat and a good picnic. No success with the (very modest) betting but an excellent day out.

On Sunday we had a few games of another extreme and rigorous endurance sport that offers thrills and a high-intensity cardio workout – croquet. I don’t know if croquet is a world-wide sport but it was very entertaining, even though the lawn is more suitable for crazy golf.

As thick as a plank (or is that as fit as a plank?)

Part of the opening of the cycle park

Sunday was Father’s Day in the UK so I was treated to lunch in London, which was great. We stayed overnight but I still resisted running on the Monday morning. The calf muscle feels much better but the Achilles’ …

One thing I have started is doing a set of plank exercises with my wife each morning.

It’s a minute in front plank with straight arms, 30 seconds on elbows, then 30 seconds with each foot lifted in turn, 30 seconds side plank, each side, and then a minute front plank with straight arms (I think it should actually be 30 seconds but I like to suffer) and a minute on the elbows. A total of 5 and a half minutes in one plank position or another – but the recorded programme takes nearer 10 minutes with the bit of spiel between positions.

I have no idea how useful it is but can’t be doing any harm – and strengthening the core has to be a real benefit for cycling.

I tried to do more exercises on Monday, particularly lunges with weights but couldn’t manage those because they put too much strain on the Achilles’.

Tuesday morning, plank routine again. This time I did it without the recorded programme and it took just 5 minutes 46 seconds, allowing just a few seconds for moving between positions. Just 16 seconds out of the plank position in a total of 5m 46s makes for a surprisingly tough exercise (even though the world record for holding a plank position is said to be just over 8 hours).

It was wet so I canned the planned afternoon ride and went to the gym for an hour instead, fitting it in around four ‘dog duties’ on behalf of two different neighbours.

Wednesday was another cycle training session at the local junior school but I started the day with the plank exercises again, and again on Thursday, before an hour in the gym. Later I was working up at the cycling park my cycling group has built at the nearby sports ground – it’s tied in with our work at the local schools to get children (and adults) on their bikes, and eventually to see them safely and confidently on the roads.

The cycling trip to the Alps is coming up all too quickly. I’m going to have to hope that the marathon training, the gym, the turbo and the planks are going to help as the cycling training itself (or rather the absence of it) out on the roads has been a disaster.