December 2012 Review

Well 2012 has drawn to a close - as I type here, there is only about 17 hours left to go!  Just enough time to drop in my final blog post for the year, and draw a line under my 'post-injury comeback year' once and for all...  But first, the all-important stats!


Mileage: 155km (2012 year-to-date: 4638km)
Weight: 79kg 

A 'moment of clarity' changed things a lot for me in December.  Normally, I ride right up until the new year, then take a few weeks off the bike totally.  Then in the last week of January I start turning the legs over again and slowly build up over the next month or so.

Looking at my 2013 goals (a blog-post to come!), I already want to be riding well by February as there is an Open race I'm keen to have a crack at. So starting in late January is too late!  So I had a decision to make - keep pushing for my 5000km 2012 total over December and let January go, or shelve the bike now for a few weeks and then hit the road again in the new year and start building for the February races.

It was an easy decision to make in the end (and a quick one!). I'm super-excited for a big 2013 after mucking about on the bike this year, so all my cycling-focus is on what I can achieve next year.  So after the first couple of weeks in December, I racked my bike and have focussed on other activities for the last few weeks.

I've learnt heaps this past year about how I train, why I train, the types of riding I love or hate, and most importantly what motivates me and what I'm capable of.  I'm looking forward to stepping things up in a (slightly!) more focussed and structured way starting tomorrow - bring on 2013!!

Product Review: Winners Choc-Berry Energy Bar

Many times on this blog, I have mentioned that as a C Grade Cyclist I am all about value-for-money, bang-for-buck, and cheap-but-effective.  As such I don't normally buy 'energy bars', and usually buy up bulk quantities of my favourite muesli bar ("Carman's Muesli Bars") whenever they come on special at the local supermarket.

A few weeks ago though, as I browsed through the aisles looking for marked-down goodness, I came across a box of Winners Energy Bars (Choc-Berry flavour) that had been knocked down to half-price as it was getting close to expiry.  always one to snap up a bargain, I grabbed them with both hands and hoped that I wouldn't have buyer's remorse later...

For those who care about the important figures - these bars have 183 calories, 5.2g of protein, 4.6g of fat, 27.7g of carbs (of which 9.1g is sugar) and 21mg of sodium.

As a rule, I don't eat prior to training rides less than 90min long (in the morning, pre-breakfast that is).  And so I normally would only wolf down a muesli bar before setting off on longer bunch rides.  This is where I used these bars - usually before setting off on my 2-3hr Planet Cycles shop rides on a Saturday morning.

Do they work?

Yes, of course they do - they provide energy.  I wouldn't say any more or less than my normal muesli bar hit, although I got the feeling they lasted a bit longer energy-wise...  That's not measurable in any way though, and could have been just placebo.

More importantly - the taste!

Taste is always subjective - but I really liked these. The texture was terrific, chewy and a little moist, and very easy to eat. I felt like I was eating something 'substantial' which is what I prefer for pre-ride food.

The actual flavour made me think of a cross between a Carman's muesli bar and a Cherry Ripe chocolate bar - in a good way!!  Just enough chocolate to flavour the bar, and a nice berry taste without being sweet.  Thumbs up from me.

Would I buy these again?

Yes, I would - with the caveat that I would only buy them on special.

I honestly believe that most 'energy bars' are massively over-priced for what they are.  I got these for around $1.50/bar, which I thought was very fair.  But I wouldn't pay more than $2/bar for them (or any other bar).

If you are the sort of person that likes buying products in this category though, then put these on your list.  Great taste and texture, ticks off the energy needs, fits easily into a rear jersey pocket.

Strava - what is it good for?

Don't know what Strava is?  I'm tempted to say you've been living under a rock!  Depending on who you talk to, Strava is either the best or the worst thing to happen to cycling in a long time...

Essentially, Strava is simply a recording tool for your rides.  You use a GPS (via either your smartphone or bike computer) which records your ride, and then you upload it later to Strava.  Simple so far, right?

What Strava is most famous for is its KOM (or QOM for the ladies) leaderboards.  Segments are created (a segment is just a stretch of road - doesn't have to be uphill - and can be any length, long or short) by users, and then a leaderboard is created that ranks you on an all-time list for that particular stretch of road.

These KOM leaderboards have polarised the cycling community in many ways. Some see it as just a fun way to test yourself, others see it as wrecking the usual convivial nature of group rides and turning everything into a race.  Personally, I think its just a bit of fun - but that's not why I'm talking about Strava in this post.

The real value of Strava is in training analysis. Keep in mind I'm talking about the free version here - there is also a premium 'paid' version that lets you record and analyse power and heartrate as well.

Keeping you honest

If you asked me 6 months ago how often I trained, I'd say "Oh, roughly 7-8 hours a week".  Looking back at Strava, I know now that on my biggest months, I averaged just under 6 hours a week!  Even my best weeks were no higher than 7 hours (with just the one outlier - a 9 hour week).

Knowing what I do (and don't do!), has helped me to develop some realistic training goals for the next month and year ahead. 

Micro-analysis

Strava shows weekly volume graphs (in either mileage or hours), which allows you to match up how you are feeling and performing with how you have been training, and thus start to look at how best to improve.

As an example, I've been able to see where I've felt in the best form and other periods where I've felt sluggish, and consider my training loads around those times to identify some correlations.

Speed graphs

One of the more recent additions to Strava has been 'speed graphs'.  Basically, for each ride (or segment) it will show a graph of your speed from start to finish.

This aspect is very useful for racing.  I've been able to look at some criteriums I've done, seen how the speed has changed over the course of the race in an easy-to-view line graph, and matched that up to when I've felt flat or struggling.

Similarly it has helped with my longer interval training.  I can see how my speed has waivered (or not) for some intervals and gotten to understood where I've backed off and could've pushed harder, or conversely been pleased when I've seen how I've managed to hold my pace high throughout each interval.

Not a magic bullet

Don't get me wrong - I know I am talking Strava up here, and I feel I've gotten a lot out of it now that I've racked up about 6 months worth of data into it.  But I should point out that simply recording data into the application won't change anything (unless you get pleasure from staring at pretty graphs).  The value is having the data there to analyse, and that analysis is facilitated by having a variety of easily accessible formats (eg graphs, calendars) in which to view it.

So should you use Strava?

If you've never used Strava, or simply written it off as a way for ego-driven speedsters to show off their best times, then I'd urge you to look more closely at how Strava can work for you - it really is so much more than just a 'leaderboard'.

It's ease of use (Android or iOS app on your smartphone), simple user interface on your PC, and super-low cost (free!) mean there are no real barriers to entry.  Personally, I use my Android smartphone to record my rides - I just initialise the GPS function before I set off, throw it in my back jersey pocket, and away I go.  I then upload the ride data at home using my own wifi, so I don't need to use mobile data at any stage at all!

Allow yourself to gather a few months worth of data to give yourself a good basis for training analysis, and then go from there.  If it turns out not to be your thing - then so be it.  But if you have an interest in developing your training off the back of real data, then you should give this application a try.

November 2012 Review

Almost at the end of the year - where has 2012 gone?!  Road racing season is well and truly over, and the only racing left is track racing (which I don't do) and club criteriums (which finish for the year in mid-December).  So not much to do but ride-ride-ride!!

Here is what I managed to do for November - 

Mileage: 422km (2012 year-to-date: 4483km)
Weight: 78kg (steady)

Mentally, I'm already preparing myself for 2013.  I have been carefully going over all that I have done this year, and deciding what worked, what didn't, what my obstacles & stumbling blocks were and how to overcome them, and getting some basic goals sorted.  Needless to say, I will blog these in the new year to keep myself accountable!!

Meanwhile, there is (barely!) a month left of 2012 to go, and that is not time that I intend to waste!

I want to make sure I hit my 5000km goal (as per the last blog post) for the year.  I also want to try and squeeze a couple more races in before the clubs shut up shop for the year.  ANother priority is to try out a few more shop/bunch rides to suss out which ones I like the most and can become regular parts of my training next year.

Healthwise, I have had a good going over by my GP - I asked him to make sure I was in good health given I want to ramp up my mileage next year.  Turns out I have a low haematocrit (37) and low haemoglobin levels - not what you want to hear as a cyclist!

I'm getting another round of bloods done, looking at my iron & b12 levels (results still to come).  It wouldn't surprise me if I'm anaemic, as my mother & aunts have all had issues with low iron levels in the past - but time will tell.

Just to cover off any other possible causes, my GP has booked me in for a colonoscopy and upper endoscopy for next week - "cameras up both ends", he laughed (easy for him to laugh!!).  I've never had a colonoscopy before - apparently the 'prep drink' that cleans you out pre-procedure is, well, very effective...  At any rate - better to be safe then sorry, and my GP and I will have all the info we need to ensure I'm in tip-top shape for 2013.

All I need is for the weather to behave itself, and I can hopefully get some good mileage down for December to help set me up for the new year...!!

Chasing 5000...

Something I have never done is rack up 5000km of on-bike mileage in a calendar year.

I'll just pause for a second here, and let the decent cyclists amongst you all have a little chuckle...  Yes, I know - only 5000km!! Hey, the blog has "C Grade" in the title for a reason...

I've been a 'cyclist' for around 15 years (if you include my triathlon years - I know some will be offended at that suggestion!).  Not a serious one though, just a lover of lycra-ing up and riding my bike.  It was around 7-ish years ago that I 'got serious', joined Balmoral cycling club, and paid up for a race licence.  I've held my club membership and race licence continuously since then.

For the first few years, I really did nothing of note training wise.  I left the bike alone during winter months, and had very short spurts of training occasionally to try and get race fit. I would typically rack up 2000 - 3000kms in a year, concentrated around the start & end of the calendar year. During this time, I scored my only two ever race podiums - a 2nd in D Grade (2006), and a 4th in C Grade (2008), both at the HPRW Summer Twilight Crits.

After the last podium in late 2008, I decided I should have a more determined, consistent crack at getting better.  I set myself the modest goal of achieving 4000km for the year, with some consistency (especially over winter).  Whilst I was still a little sporadic, I finished 2009 with around 4300km in the bank - goal achieved!!

So the goal for 2010 was a simple one - 5000km. A small but steady increase, with an eye on small, steady improvements over a lifetime of cycling.  By October, I had already reached 4000km - easily on track to make it.  But then of course, 'the accident' happened - 9-10 months off the bike, a couple of shoulder surgeries, and many months of rehab came next...

So this year, 2012, is my first full calendar year back on the bike since then.  My resumption year.  My rebuilding year. A year of gently bringing my body back into consistent cycling-shape.

That elusive 5000km, whilst a very modest target, has been my big goal amongst all that - the cherry at the end.  For me, hitting 5000 will be my mental signal that I am 'back on track' with my lifelong, onwards training progression.

As we reach the end of November, I have roughly 500km to go - something I know I can easily achieve.  It's funny - just thinking about it almost gets me a little emotional.  How can such a small thing (literally!) ingrain itself into my psyche as such a huge measure of progression?

Part of me has already started mentally pencilling in my big cycling plans for 2013.  I suspect the most significant boost to making those plans a reality is when my bike computer trickles over to 5000km sometime during late December - I will officially be back...  :)

Trying something new...

As I get closer and closer to 40 years old - new experiences tend to come along a little less often.  But a week or so ago, I had one of those "OMG, this is AWESOME!" experiences that make you feel like a 5 year old discovering something for the very first time...

My youngest daughter, now 11 years old, has just about grown out of her bike (a supermarket cheapie).  I want to get her something much more decent now, especially as she is getting very enthusiastic about cycling and is keen to get out every weekend onto the local paths.

Serendipitously, I got an email from Planet Cycles that they were holding their Test the Best weekend at Daisy Hill State Forest.  Basically, they had all their road and mountain bike (mtb) high-end bling out there, ready to be test-ridden by anyone and everyone.  I decided it would be a great opportunity to take the family to check out a few mountain bikes.

When we arrived on the Sunday (the 2nd day of the demo), there was a short queue.  This gave me time to cast my eye over the incredible smorgasboard of road bikes they had.  My heart yearned to take an S-Works Tarmac or Venge for a spin, and I had to forcefully and deliberately remind myself that I was not there for a roadie.  It did hurt though...

When we reached the front of the registration queue, we handed over all our details and ID's, and talked about mountain bike options to try.  I couldn't believe our luck when we were kitted out on super-top-end full-carbon Specialized S-Works Epics (29'ers), running Shimano XTR running gear...!!  They were beautiful bikes, and I couldn't wait to try them out.

The mechanics made sure we were well fitted and set-up comfortably.  They asked if we'd ridden mtb trails before, and I said no...  They let me know to ride the wide fire trails for a while, and if we felt comfortable and confident, we could try some singletrack as well (a particular singletrack trail had been 'reserved' for the demo).

We headed off down the fire trail tentatively.  I had never used disc brakes before, and it took a little while to get used to them.  It was fun riding, and the bike was ridiculously comfortable.  My oldest daughter and I had a few battles trying to outclimb each other, and there were smiles alround.

We reached the start of the marked singletrack (which I know now is called "Turning Japanese").  My eldest and I decided to give it a try, while the others headed back on the fire trail.  I remembered the final words of advice from the mechanic ("Trust the bike, it'll get you through almost anything..."), and we headed off down the unknown...

Wow - just wow!! 

The singletrack was just incredible fun!!  I literally shrieked a few times as I rode through some rocky spots and rolled over a few small drop-offs.  I was concentrating like crazy to stay on the impossibly thin trail and snake through what felt like tiny gaps between trees, but I had a massive grin on my face and laughed out loud at the sheer joy I was feeling.

My oldest daughter caught up with me when I briefly dismounted to climb down one deep (to me!) drop-off.  "This is so hard - but its so fun!" she said smiling.

We managed to squeeze in a second run along the singletrack before heading back along the fire trail to the demo tent and reluctantly handing our bikes back over...

It has been a long time since I've had that much fun on a bike!!  I have already started checking out the local bike shops for new mountain bikes for the family - it'll be the perfect family riding activity for weekends.

My only regret is not giving mountain biking a try years ago...  :)   I'll always be a roadie first, but there is always room for something new too...

October 2012 Review

Funny how the best laid plans can come unstuck by the most unexpected of events...  That ridiculous rib injury, caused by my newly-found surfing gumbiness, meant around 3 weeks off the bike. Hence my stats for the month are nowhere as I had planned...

------------------------

Mileage: 230km (2012 year-to-date: 4063km)
Weight: 78kg (1kg increase)

------------------------

My main focus now that I'm over the worst of the injury is to get back to some good, regular mileage again.  This past week has been much harder than I expected!! My legs have felt pretty sluggish, so it's obviously going to take a good 2-3 weeks before I start getting some spark back into them again.

My main mileage goal now is to crack 5000km for the year.  I have never done this before, and its a very important one for me to achieve on  a personal level.  Without too much bad luck, I should achieve this.  I'll talk more about its importance to me in a later blog-post...

The other thing I'm working towards is, of course, racing!! The Brisbane Blast is looming large on the horizon - its only a month away, and I'll have to really work hard if I'm to hit it in any sort of form.  Its also my last chance for Open racing this year, so I have plenty of motivation to get the legs into half-decent shape by then.

As always, I'm looking forward with positivity and motivation to keep up my trend of slow, gradual improvement.  I still believe I can make it onto some sort of podium before the year is out - last time I did that was a 4th place back in 2008, so its been a long time between drinks!!  But I honestly believe I am in the best shape that I've been in since my school days (oh so long ago), so some tangible cycling results can't be far off...

Happy riding everyone!!