Road to the Raid

Beasty

Are you attempting Three Rock fresh? I found that climbing a local hill after 3 days off the bike I was over 15% faster than when I have commuted (admittedly 50km or so) the same day.

Lumen

ROK ON wrote: »

One small concern is that despite weight loss my time up Three Rock (17mins to last gate) is actually no faster than my times for the Boards time trial up last october.

Races are always faster, don't sweat it. We should organise another one as soon as the clocks go forward.

ROK ON wrote: »

On the blood tests, my Haematocrit came back at 0.497. That would seem high - why does not not translate into better ability on the bike. Is it because I is black fat? Does haematocrit actually mean anything

Judging my Millar's comments on the effects of EPO, and my own very dim understanding of biology, haematocrit level reflects the potential of your highest level aerobic activity (e.g. flat out hill climbing/time trialling). At lower levels of training and/or effort you are unlikely to be maxing out your blood oxygen carrying capacity, therefore the high haematocrit level won't help much.

I am open to correction by the more knowledgable.

ROK ON

@Beasty: Fair point. Did 3 Rock after 9hours at work and a 18km ride there, oh I was up since 0430 that morning also.
@Lumen: Fair point. I am no athlete and hate going anywhere near the pain cave, so I am unlikely to ever find out.
Main thing I take from this is that I can bust myself up on a climb. But once I get to the top and catch my breath, I tend to recover very quickly. After most training sessions I would not feel it in my legs at all. Maybe I am improving or maybe I am not pushing myself. However even after doing the WW200 last year, I was not tired the following morning.

Raam

Does anyone else feel really guilty after reading ROK ON's training log?

ROK ON

Raam wrote: »

Does anyone else feel really guilty after reading ROK ON's training log?

LOL. A lot of folk are doing a lot more time and intensity on the bike than I am. Like all of the folks racing for example. Its just that not as many people suffer from the same type of self adoration I do in order to committ this to file every week;).

Bad news first. Creme egg season has biten back. Gained 0.8kg this week. Nor surprise really. Need to refocus for March.

Good news. 93.5km in 4hours with 3 climbs (1229m ascent).
Total for the week 240km. Didnt do touhest climb in area (Priests Leap) as I didnt have the stones for it and the road I descend to get there was sh1te. Some other time. Did hill repeats on Caha Pass tunnels climb twice instead.
Felt reasonably strong. My first 4 hourcycle actually this year.

Hope to do a similar week next week. Given that this is what I feel is my most intense week this year so far, I will be interested to see what I am like next week.
Thanks for reading. Comments and critiques appreciated.


Garmin Files:
http://ridewithgps.com/trips/19275
http://ridewithgps.com/trips/19276
http://ridewithgps.com/trips/19277

ROK ON

Last night I took 38seconds off my time up ThreeRocj. I am happy.
Even more pleased in that unlike last week I never ended up going anaerobic to do it. So theoretically there is more in the tank should I ever wish to visit the pain cave.
Maybe this is progress. Long way to go but at least I am on the road.

Lumen

ROK ON wrote: »

Last night I took 38seconds off my time up ThreeRock

Nice one. Do you mind disclosing what that new PB is?

ROK ON

Lumen wrote: »

Nice one. Do you mind disclosing what that new PB is?

17m20s to the last gate. Ice beyond last week so that's where I measured split to. Next week 17m then 15 by end May..

ROK ON

Summary so far.

140km this week. 2*55km spins and a fgew fast paced commutes at high cadence.
Three Rock is getting more manageable as is the road up to the Blue Lamp.
Also did Howth Head for the first time. Nice. I thought I was going up the easy side, but took a wrong turn and ended up going by the coast up through a housing estate (St Fintans Road and Shiel Martin road). About 0.5km at 13% was nice.
I am finding that on high gradient stuff, that while my speed is laughably slow that I am able to control my HR much much better. Whereas in the past my HR would have always spiked to 185+ it now goes to about 178, which is a level that I can stay at for much longer than 185+.

Also finding that I have no problem doing 60km in the evenings back to back. In the next few weeks I want to put a few 150km plus spins back to back. If that is achieved I will be halfway where I want to be in terms of endurance for bothe the TourdeMunster and the Raid.

Hopefully over the next few months 2 things will happen, (1) HR continues to fall on climbs, meaning that I can last much much longer on the climbs, (2) that this allows me to concentrate a bit more on developing a higher speed while climbing.

Tomorrow the plan is to take a route that I have never taken before.
Kilgarvan to Morleys Bridge to Coom to Ballyvourney to Mullaghanish (650m with last 3km at 10%). Not sure how able I will be for this, but its worth a try. I would imagine that this is as tough if not tougher than priest Leap.
Other than Mt Leinster this is probably one of the few other climbs in the country that has the combination of length and gradient. While the length is only half to a third of what is likely in the Pyrenees, its better than nothing.
If I can get up this in March, then I will get up the Tourmalet (the part that is open) in May. Thats the theory anyway.

http://www.climbbybike.com/climb.asp?Col=Mullaghanish&qryMountainID=7209

Raam

ROK ON wrote: »

ended up going by the coast up through a housing estate (St Fintans Road and Shiel Martin road). About 0.5km at 13% was nice.

I do a lot of my stuff on that section. I like it there. If you would like another challenge out that way, climb through the village, but take the right hand side of the church.

Route

You can also ride the opposite of that route and it has a nice section just as you leave Carrickbrack Road and head on to Old Carrickbrack Road and continues up as far as Windgate Rise.

ROK ON

Biggest issue with Howth is that I really had to fight hard the urge to head to beshoffs for a 1and1. Dont have that problem in 3 Rock, although I could kill a deer and have some venision tartare.

Thanks for the route. I will aim to head up Sheilmartin onto the Summit down to the Vilage and back up by that route by the church. A few nice lung busters for me there.

Raam

ROK ON wrote: »

Biggest issue with Howth is that I really had to fight hard the urge to head to beshoffs for a 1and1. Dont have that problem in 3 Rock, although I could kill a deer and have some venision tartare.

Thanks for the route. I will aim to head up Sheilmartin onto the Summit down to the Vilage and back up by that route by the church. A few nice lung busters for me there.

Cafe Caira at the bottom of the hill also do a nice fish and chips.

ROK ON

Today was hard. I planned on climbing Mullaghanish (630m, 7km, last 3.5km avg 10%). In getting there I drove to Kilgarvan and prepared for a nice cycle over the Top of Coom and on backroads to Ballyvourney. I thought this would be easy easy easy. It was sh1t. I was cold and tired. Did a quiz last night and was 1.15am before I got to bed and didnt sleep much the night before as one of the twins kept crying.
I was doing a stupidly low low speed, I mean soft-pedalling an easy gear at low cadence. I had no effort to give, tried to increase the cadence, tried mashing, none of this worked so I continued push a stupidly easy gear at low cadence leading to an embarassing speed. This was turning out to be an amble in the countryside not a cycle.
Anyway got to the Top of Coom (@325m they claim the highest pub in Ireland), only to find the descent covered in frost. Half way down this turned to black ice, so I was descending at 18-20km/h. Then the black ice turned to heavy thick white ice. I went down. Not hurt. Sort of walked/freewheeled down in the grass verge. In the distance looming over me I could se Mullaganish. I felt crap and defeated. By Christ I was getting to the top of that bloody thing if it killed me. Mootored onto Ballyvourney, crossed the roads and began climbing.

Mullaghanish is like Kippure or Three Rock in that it is a public road over a mountain that leads to a private road heading to a transmission mast. As I approached the gate I didnt have the legs to begin the 10% plus climb to the top, so I continued climbing on the public road to get to the summitt at 425m. I was now warmed up and a bit more confident. At the plateau turned around and descended to the gate of Mullaghanish.
Met a farmer who opened the gate, so that I didnt have to climb over.
Climb began at 287m and finished at 625m, about 3km if not a little more later. It consists of and 20 or 30 hairpins all the way up. The average is 10.5%, but most of the climb is at 15% Sounds crazy to say, but while I was very very slow, I felt great. I knew I was getting to the top. HR was mostly around 166bpm and occasionally up in the high 170's but never really went anaerobic. I was very happy, elated. I just pushed on and got to the top. I really felt as if my body could handled another 7km (although there is no way to prove this). I was never out of breath. No maybe my mind would not have allowed me.
At the top I could see Cork city in the distance, as well as Carrantouhil and the kerry mountains to my right. Stunning day.

Descended slowly to avoid hundreds of sheep, I mean hundreds.
Got back on the main road, and felt crap all over again.
Not a great training session, but one bright spark.

There is no climb in this country that I would not be able to get up IMO. Not fast, ridiculously slow actually, but at least I am able to get up.
I am not sure is this tougher than Prests Leap, as I am significantly fitter now than the last time I was up the Leap. However the road is so much better than the Leap or Kippure.
It is significantly tougher the Slieve Maan and Kippure IMHO.
I will try Kippure on Thursday hopefully, and put this thesis to the test.


Sorry for the longwindedness. But you are more than likely used to this by now.

http://ridewithgps.com/trips/20562

Captain Havoc

Doesn't Johnny Foxes claim to be the highest pub in Ireland? This actually turned out to be a shock to me when I climbed up to it because I arrived and was like "is that it".

lescol

I'm not sure I should derive such enjoyment out of your misery. Such a fabulous day for cycling, managed 62k this morning and was amazed at how many were out on bikes. So I had a good strong ride and enjoyed it all, last week on the same route I bonked, first time in years, it was hell to get back home, so get out, do it again and it will be great. Looking forward to the next episode.

blorg

A lot of pubs claim that, including one in Roundwood which is certainly not. If the pub ROK_ON mentions is at 325 I think it would probably pip Johnny Foxes, I would have to look up my GPS records to be sure

lescol

We have ye there boy! http://www.flickr.com/photos/gouganebride09/3415129471/

ten speed racer

blorg wrote: »

A lot of pubs claim that, including one in Roundwood which is certainly not. If the pub ROK_ON mentions is at 325 I think it would probably pip Johnny Foxes, I would have to look up my GPS records to be sure

The Ponderosa on the Glenshane in Derry also claims to be the highest pub in Ireland, but I think the one ROK_ON mentions is probably the true highest.

The tax man

Captain Havoc wrote: »

Doesn't Johnny Foxes claim to be the highest pub in Ireland? This actually turned out to be a shock to me when I climbed up to it because I arrived and was like "is that it".

Much the same when you eat in there too.

Sorry,back on topic.

Fair play ROK ON,would love to join you heading up Kippure but on call this week. Any time you're over my direction on these midweek climbs give me a shout and I might join you if I can.

ROK ON

blorg wrote: »

A lot of pubs claim that, including one in Roundwood which is certainly not. If the pub ROK_ON mentions is at 325 I think it would probably pip Johnny Foxes, I would have to look up my GPS records to be sure

The highest point on the road from Barnaculla ti Glencullen is 325m circa. However Foxes is at the bottom of that hill and is IIRC circa 285m.

niceonetom

ROK ON wrote: »

The highest point on the road from Barnaculla ti Glencullen is 325m circa. However Foxes is at the bottom of that hill and is IIRC circa 285m.

Either way, isn't that a pathetically low number? Curse this flat little island.

Beasty

niceonetom wrote: »

Curse this flat little island.

In my experience there are more than enough hillocks in Ireland:)

ROK ON

Managed to get 2h20m in this morning before work. Left home at 5.50 and headed out to Cruagh and up to Kilakee then on a bit to Tibraden and up Blackglen Road.
47km in total. Creating the lookout andthen Kilakee was absolutely stunning this morning.

My wife is having a well deserved weekend away with friends this weekend. So as I will mind our three crazy kids I won't get out. So to make up I am hoping to head out for around 5hours in Wicklow on Thursday.
Given that most of my climbing recently has been managed to stay at 160-175HR I am contemplating pushing the boat out and try gunning it on a climb. That is try to push had and get anaerobic and see how long I can stay there. Maybe Kippure?

Anyway while more weight needs to come off I feel that I am making some progress.

ROK ON

Just under 100km today in 4h20m. Took in Cruagh Kilakee and Kippure before descending down toKilbride for home.
GodIHTH was great company and was flying on the hills.
This bloke passed us on Cruagh and she bridged the gap to glue herself to his wheel as he climbed up.
I just watched the gap grow as I was determined to stay below 170bpm.

It was great to get up Kippure as it is only the 4th time up there and the first time without stopping. Painful but worth it. 19 mins which can be bettered as while I was flat out on the last leg up I took the first KM really handy.

First time out on the new bike. I love it. I do not believe that it is as light as claimed weight of 7,5kg but it handles very well, seems super stiff. It descends and corners incredibly fast compared to other bikes I have been on.

A small few peak strokes on the descent really seems as if it opens up some speed.
Happy with this week.
200km plus a lot of climbing. Also happy to do Kippure and Mullaghanish close together.
Slow climbing but getting there.

I am hoping to get out for an hour tomorrow to strech the legs as they are sore now. Ret of some saddle slippage as well as effort.
No other cycling this weekend as I have ti mind the terrible twins.
By rights next week should be a rest week but as I am in London the following week it makes sense to punish myself some more next week. So the aim is two 150km rules on Paddy day and the day after. Fir me that will be a very big ask. But looking forward to it.

My secret goal is to keep attracting readers to this thread in order to beat DV who is close and keep a gap over Beasty. Lumen will not be railed in at this stage it is a sprint for second place.

http://ridewithgps.com/trips/21687

Raam

You need to start a sub-discussion on wheels or helmets or the like.

ROK ON

Raam wrote: »

You need to start a sub-discussion on wheels or helmets or the like.

I think my chosem topic will be leg shaving. I have alway had good legs but now the shape and definition is absolutely stunning. If it keeps up I will shave once I get a tan (naturally or from a bottle). I have shaved pasty white legs.
My legs are slowly developing a Tom Boonen look. Particularly in the thighs. He is my leg hero.

Chips Lovell

My new leg hero is Andre Greipel. I want those suckers.

Raam

I think he is the incredible hulk... in yellow

lukester

ROK ON wrote: »

I have alway had good legs but now the shape and definition is absolutely stunning.

TPIWWOP

godihatedehills

fkjhuhfueeverujhn. Sorry, I think I nodded off on the keyboard.....

ROK_ON, I think I'd be right in saying we're at a pretty similar level at the moment? I had nothing left by the time I got home today and I'm shattered now. Thanks for the excellent company. I'm looking forward to doing Kippure again in a month or 6 weeks to measure my progress.

godihatedehills

ROK ON wrote: »

If it keeps up I will shave once I get a tan (naturally or from a bottle)

If you're hitting the bottle use San Tropez. It's not a time to skimp.

Beasty

ROK ON wrote: »

My secret goal is to keep attracting readers to this thread in order to beat DV who is close and keep a gap over Beasty. Lumen will not be railed in at this stage si it is a sprint for second place.

You young whippersnappers shoot off at the front, treating it as a sprint, rather than an endurance event - I have a few tricks up my sleeve yet, but don't intend deploying them until later in the year:)

Chips Lovell

ROK ON wrote: »

My secret goal is to keep attracting readers to this thread in order to beat DV who is close and keep a gap over Beasty. Lumen will not be railed in at this stage si it is a sprint for second place.

Dirk's secret is that he keeps on writing about the ladyeez he encounters at the gym.

godihatedehills

.....and if you decide not to go down the gym-chicks route a few pics of your new steed might up the hits. It is hawt.

ROK ON

godihatedehills wrote: »

.....and if you decide not to go down the gym-chicks route a few pics of your new steed might up the hits. It is hawt.

My camera phone is busted. I might take one with the missus camera if I figure out how to upload it.

ROK ON

I took a leaf out of Dirks book this morning and paid a visit to the local gym and pool.
4 laps of the pool, 20 mins steam room and 20 mins sauna plus many cold showers in between for refreshing.
Unlike Dirks gym there were no laydeez however there were many ladies. The 30 year age differential between the latter and the former is not that appealing to me.
Anyway, was worth a try.

DirkVoodoo

ROK ON wrote: »

I took a leaf out of Dirks book this morning and paid a visit to the local gym and pool.
4 laps of the pool, 20 mins steam room and 20 mins sauna plus many cold showers in between for refreshing.
Unlike Dirks gym there were no laydeez however there were many ladies. The 30 year age differential between the latter and the former is not that appealing to me.
Anyway, was worth a try.

Stop making me laugh, I'm trying to eat. I also had a dry spell yesterday, all old dudes at the gym. Sauna, jacuzzi and plunge pool are my new best friends, really great for sorting out all the aches and pains.

Chips Lovell

FYP

DirkVoodoo wrote: »

Sauna, jacuzzi and plunge pool are my new best friends, really great for sorting out all the aches and pains in my pants.

ROK ON

150km with 2000m of ascent (1700 from MMR).
Cruagh Kilakee Long Hill laragh Shay Elliott * 2 Wicklow Gap.

My first 150k since Sept. Legs very tight and tender at present.

Met Rottenhat Cadex and Andreas at Laragh. Sat for coffee and cake and died on the Gap.

I am simply not able to stop for coffee and get on the bike afterwards. This has happened too many times now.
Won't happen again.

Anyway got second wind around the lakes and motored back in town.

The plan was to do another 150k tomorrow but in Kildare. Not sure. I will head out in the morning to loosen legs and see what I am capable of.

Passed more cyclists today than I have for a very long time.

Climbing is now coming on. Still very slow but am happy that I can suffer thru most climbs now. I felt better on Shay Elliott today than I everhave heretofore.
Exhausted. Happy. Hungry.

ROK ON

I was supposed to do a flat 150km spin today. Cycling to thurles and then jumping on the train to Kerry to get home.
Anyway I couldn't get out of bed this morning. Shattered. Finally go up 90 mins late and headed out for 60km instead. After warming up my legs felt great. I couldn't head for Thurles at that stage as into a headwind it would have been touch and go would I make it.
Lovely spin out to Rathcoffey and back via Dunboyne road.
A fair few cyclists out training. 2 in Orwell gear.
Having spent so much time climbing it sure was fun to get a flat spin in.
Will hopefully get 50km in tomorrow if I am allowed.

Am now on the train from Dublin as opposed to Thurles.
I am sitting across from a lady who unfortunately is quiet mad.
I am hopelessly intolerant of peoples insanities.
No spare seats.

This is my own fault. I should have gotten up when the alarm rang and just got on the bike. Maybe I should start talking to myself?

I thought todays spin was a bit too good to be true. Looked at my stats. Never hit HR Zone 4 or 5. So never really pused myself. However 26km/h for a low effort flat spin aint bad. Going to head out tomorrow and try to put a little more effort in.

http://ridewithgps.com/trips/23214
http://ridewithgps.com/trips/23213

Raam

ROK ON wrote: »

I am sitting across from a lady who unfortunately is quiet mad.

What is she doing?

ROK ON

Raam wrote: »

What is she doing?

Twitching incessantly and having at least three conversations with imaginary people. I should laugh or judge. But I am not a very nice person.

DirkVoodoo

You should try and out-crazy her, it might free up some space for yourself.

Wetting your pants would be a good start. Maybe claim to be napoleon as well.

Beasty

DirkVoodoo wrote: »

You should try and out-crazy her, it might free up some space for yourself.

Wetting your pants would be a good start. Maybe claim to be napoleon as well.

Did it work for you, Dirk?

ROK ON

DirkVoodoo wrote: »

You should try and out-crazy her, it might free up some space for yourself.

Wetting your pants would be a good start. Maybe claim to be napoleon as well.

Came close to pissing myselfreading that. LOL.

ROK ON

Weighing scales. +1.5kg.

My weeks of gorging myself have finally caught up with me. Not good.
Need to cop the f**k on. But food is just so tasty.

90mins of punishment this morning to repent.
Heading to London next week and was going to treat myself to a few nice meals. Will have to be more disciplined now.
Damn.

Lumen

ROK ON wrote: »

Weighing scales. +1.5kg.

My weeks of gorging myself have finally caught up with me. Not good.
Need to cop the f**k on. But food is just so tasty.

ROK ON

3 months in. So I feel like boring ya'all with a review.
1. My body I'd used to spending a lot of days on the bike. While family and work commitments take precedence I am content in that I am training all of the available time that I have.
2. Major plan was to master if that is appropriate climbing at a HR effort that does not put me in the red.
I believe that while I am ridiculously slow on the ascent that I have now the confidence to climb in 160-175 region. Have tried this on many 7km climbs (notably Mullaganish 7km at 7,5%). Hopefully I will be able to sustain this on climbs that are twice/three times longer in the Pyrenees.
I am confident also that there is no climb that I will not be able to handle on Tour de Munster.
3. Dropped 6kg but since Nov. However I am heavier than I want to be. Have lost nothing in 5weeks.
4. Happy to have done a 150k hilly spin followed by a flat short spin and legs felt pretty good.
Over next few months the goal is a few one off 200kms plus when the opportunity presents itself to get a few back to back 100s. May not sound like a lot but it is the best that can be done given more important commitments. In fairness my wife has been supportive and understanding but I cant/wont take the piss either.

I will be off the bike from tomorrow for a week due to spending the bulk of the week working in London.
The week is scheduled to be very very busy so I am hoping that despite work and distractions that I have the focus to eat well. My main goal at 89kg this morning is to be no heavier by Friday morning.

April plan is about spending more time on arduous gradients to prepare for a week in the Pyrenees in early May. By then I will now what it takes not only to complete the Raid but also what it is like to spend 4 days hard effort on the bike.
It would be great to be less than 85kg by then.

ROK ON

OK. Spent one week off the bike due to a work trip.
Good news is that after busy, productive and enjoyable trip to London, that I have managed to stay the same weight (89KG). Was meant to cycle today, but feel pretty tired and as I want to push hard on the bike rather than just cycle for the sake of it I knocked todays training spin on the head and will hopefully head out either tomorrow or Sunday.

Plan is hill repeats of the Healy Pass. Last time I did 5 for 60km and 1250m of climbing and descending. Goal tomorrow is 8 climbs for about 1840m.
Weather is forecast to improve. Looking forward to it.
My plan is
(1) Warm up on first ascent,
(2) Next few ascents to go at approx 160-170HR
(3) Pick one ascent and hopefuly drill it (170-185HR).
(4) Then repeat point 2.
Final ascent to be done at high HR effort.
Warm down.
Back to car. Have sandwich and try to drive home.

Thats the plan anyway. I have no idea whatsoever as to whether this is sensible or not. But its what I plan on doing.

PS Lumen - that restaurant that you suggested in Soho had a menu that was strong on jellied pork product and fat. I declined and went for the best Thai meal that I have had in a long long while (place called Monkey and Me, near Marlybone).

blorg

Well done on remaining the same weight, I think that is goal enough achieved for the week.

I am sick now myself and off the bike so getting a bit skittish... no cycling this weekend I reckon, hope to be better early next week.