2012 Stats - A Year In Review

2012 Totals

• Total Hours Riding Time: 632
• Total Miles: 10,568
• Average Heart Rate: 144bpm
• Average Speed (On-Road): 19mph
• Average Cadence: 85rpm
• Average Weight: 70.9kgs

Race Statistics

• Total Races Completed: 15
• Criteriums: 9
• Road Races: 4
• Mountain Bike: 2
• Races Won: 4
• Podium Places: 6
• Races Finished in Top 10%: 9

Notable Statistics:

• Best Finish: Seven Hills Killer Mtb Event: 1st out of 171 starters
• Longest Ride: 130 Miles, 8.2hrs Riding Time (Isle of Wight to Exeter)
• Worst Conditions: Rapha Festive 500 (Floods, Rain and Gales)
• Highest Heart Rate: 196 bpm Cricklade Kermesse (2nd KOM)
• Best Riding Weekend: Mtb Marathon Weekend Ruthin
• Most Punctures in One Ride: 3
• Total Number of Crashes: 2
• Worst Race Performance: BUCS Hill Climb
• Total Commuting Bike Hours: 49
• Most Expensive Purchase: Custom Built Wheelset
• Best Race Winnings: Mio Cyclo 305HC Computer

Ride Stats: December

The biggest month this year in terms of hours, and coincidently exactly the same mileage as July, tying it at the top in terms of the largest mileage.

Helped by the Rapha Festive 500 December has been a big month on the bike, which considering the conditions has been very satisfying. Rain and Wind, Floods and Landslides; there has been a fair few obstacles to getting the miles in, but I'm pleased to say the Christmas indulgences have been reasonably balanced by base mile training. Happy New Year!

The Rapha Festive 500

"Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure. Life is either a daring adventure, or nothing.” 
Helen Keller, The Open Door

The Rapha Festive 500...500 Kilometres in the week from Christmas Eve to New Year's Eve. Challenge accepted.

I can't ride on the afternoon of the 28th through to the evening of the 30th. That means I've got five days (including Christmas Day) to ride 500kms.


This blog will follow my rides on the Isle of Wight for the 500 - Rain, Floods, Wind and Mud. I'll try and document each day with a photo, a short blog or poem. Good luck if you are partaking in the challenge too!


Ride 1 (24/12/2012) - 'Floods, Rain, Wind and Pain'
      107.9 Km        1,091m Elevation Climbed        03:53:34 Moving Time        2,605 Calories        Strava: Link

Ride 2 (25/12/2012) - 'Festive Sunshine'
      43.6 Km        407m Elevation Climbed        01:39:56 Moving Time        1,031 Calories        Strava: Link

     gusting winds and a 

           swollen river...will never

                       dampen my spirit            #Festive500Haiku



Ride 3 (26/12/2012) - 'Ride Into The Darkness...'
      63.2 Km        606m Elevation Climbed        02:20:37 Moving Time        1,464 Calories        Strava: Link

You step outside, away from the log fire into the darkening afternoon...you wonder, is it worth it? 

  Black clouds scud across the horizon, tracking towards you...inevitable.

    Rain jacket on. Overshoes on. Lights blaring. Clip-in. No turning back.

      Five minutes in you turn. Force 9 Gale hits you head-on.

        You battle on.

  Before long the fateful dark clouds envelope you. The heavens open. Let it begin.

    Roads become rivers. Rocks cascade downwards in the torrent.

      Concentrate... you squint, slalom through the debris. 

        Water deep around your tyres,

          Push on.

    Darkness deepens. Senses strained. Lungs burning. Head down, you attempt to hold your line

      The ferocious cross winds buffet you like a lone rag doll in the wilderness

        Lights pick out landslides; mud turning grip to grease,

          You tighten your hold on the bars.

            Count down the miles.

      Time blurs. Raindrops flicker in the headlamps. You're almost home.

        The last leg a finale; a foot deep torrent covers the road,

          You ride through; ankles awash, mind numb.

            As you open the door, relief sets in.

              Relief. Warmth. Achievement.                           #Festive500Poetry     #Festive500NightRide

      


Ride 4 (27/12/2012) - 'Keep The Legs Turning...'
      120.7 Km        1,246m Elevation Climbed        04:34:25 Moving Time        2,827 Calories        Strava: Link

"For always roaming with a hungry heart, Much have I seen and known" 

Alfred Lord Tennyson, Ulysses

Ride 5 (28/12/2012) - 'Beginning To Feel Like A Madman...'

      69.9 Km        717m Elevation Climbed        02:38:28 Moving Time        1,593 Calories        Strava: Link

“the only people for me are the mad ones, the ones who are mad to live, mad to talk, mad to be saved, desirous of everything at the same time, the ones who never yawn or say a commonplace thing, but burn, burn, burn like fabulous yellow Roman candles exploding like spiders across the stars.” 

Jack Kerouac, On the Road

Ride 6 (31/12/2012) - 'Killer Crosswinds'

     106.8 Km        1,025m Elevation Climbed        04:15:24 Moving Time        2,271 Calories        Strava: Link

The dictionary definition of 'challenge' is "an act or statement of defiance; a call to confrontation"; it was the elements that once again provided that confrontation today, on the final day of the Rapha Festive 500 Challenge. I needed to do 95 kms to bring me up to the magic number and conditions were the worst they had been all week; the Isle of Wight was being battered by 50 mph+ winds and torrential rain. With no team mates braving the weather, and with a nagging cold I headed out alone to tick through the kilometres.

The rain was mild for the first few hours, although progress was the slowest I have ever experienced on the route I was taking; with average speeds below 15 mph. I plugged away into the headwind, hoping that when I turned the corner at Freshwater the wind would blow me home. The photo above was taken just after that turn, which in reality turned out to be far less welcoming; the wind had a lot more South in it than I had anticipated and would be a vicious crosswind for the whole of the 17 mile straight Military road that runs down the South-west side of the island.

To add to the drama the heavens well and truly opened shortly after reaching the road, and once again roads became rivers and cars became metal missiles with giant jet streams of spray in their wake. Those 17 miles must have been some of the most challenging riding I have ever done on a road bike; salt spray rising off the sea that was crashing on the cliffs a few hundred meters to the right, and winds which several times blew me off the tarmac onto the grass verge; it was a mental and physical challenge to keep the bike tracking in a straight line, let alone moving forward.

Eventually the road turned in-land, and the crosswind became a tailwind blowing me home; my speed picked up, and with spirits lifted I was glad to see the miles tick by far faster. It took one more loop and one more headwind stretch closer to home to bring the distance up to the required, but by that stage the euphoria of finishing was driving me on; that and the prospect of a cup of coffee, a warm fire and some Christmas cake. I don't think my legs or mind could have taken much more.

So the Festive 500 finished much as it started... a challenge through and through. The conditions since Christmas Eve have been some of the worst I have ever experienced on a bike; I have done five back-to-back 100+ mile days in the middle of summer, but trying to do 60 miles a day in conditions like this have really proven a challenge.

Wind, Rain, Floods and Pain...those four words, and the feeling of achievement at the finish sum up my Festive 500 pretty well. Bring on next year! 

Nutrition Review: MaxiFuel Bars, Gels, Drink & Shakes

Back when I used to row, MaxiMuscle supplements were what I always lusted after; although a bit out of my price range back then, my team-mates whole-heartedly advocated the use of ProGain, ProMax and Viper as a vital part of their training regime. I used to have to settle for MyProtein or Holland & Barrett, which I assure you don't really sit in the same league.

MaxiFuel had rather slipped my mind in terms of cycling nutrition though; I'm not sure why, I knew how well the stuff should work, but I have always been swayed by Science In Sport or High5. Last month though, I had the opportunity to try some of the MaxiFuel products, and I have to say I've been very impressed.

For the cyclist or triathlete out there, MaxiFuel do four principle products that will help your performance: ViperBoost Energy Bars, RecoverMax Protein Shakes, ViperActive Energy Gels and ViperActive Drink. These were the products that I have been testing over the last month.
Below I've written a bit about my experience with each of them:

ViperBoost Fruit, Cereal and Dark Chocolate Energy Bars
I reviewed the Apple and Cinnamon ViperActive Energy Bar in my Energy Bar Comparison blog a year or so ago; it was good, but not my favourite. However this 'Cereal and Dark Chocolate' one is A LOT more to my liking. I'm a sucker for a bit of dark chocolate, especially on a long winter ride, and this one really tastes good. It's got a chewy inner cereal filling, which delivers the low GI oats for sustained energy; then the chocolate coating makes it tastier to munch down.


RecoverMax Strawberry Protein Shakes
Recovering properly from a hard ride is so important to training, as people that have read my previous 'Blogs on Recovery' will know. Protein shakes are an easy way of getting good quality protein on board after a hard training session. They're also a very convenient way to make sure you get your recovery ingredients when you are away from home at a race meet for example, when Alternative Recovery Foods aren't available. This strawberry flavour shake is as good as any I've tried, not dissimilar to REGO (which I have used previously), it tastes good and aids recovery effectively. When it comes to recovery shakes some are definitely more palatable than others, this one seems to be firmly in the better bracket; mixing easily and tasting smooth. Get those muscles recovering!

ViperActive Blackcurrant Flavour Energy Gels
These are quite likely the best gels that I have had. At 70 grams per gel, they are one of the largest gels that you will find on the market; slightly larger than the SIS gels (60ml) and substantially larger than High 5's offering (38 grams). Their size means that you can get away with having them a lot less often; I normally have three High 5 gels in an hour when I'm racing if I can, at the very least two in an hour. With these gels you can get away with one every 45 mins in my experience! Admittedly when you do have that gel it is a fair 'gulp' to get it down, but I found doing that once every 45 minutes is a lot easier than trying to find a suitable time to have three gels an hour. The blackcurrant flavour is very palatable, tasting a bit like Ribena; it's sweet, but then this is an energy gel we're talking about. Most importantly it's not too sticky, which makes it a lot easier to "eat".
Overall, this a great product in my opinion; certainly my choice for races in the 2013 season.   

ViperActive Orange Flavour Energy Drink
I've tried a fair few energy drinks; High 5, Gatorade, PSP22, Nectar, etc. They all seem to have different attributes: High 5 and PSP are very easy to drink, but don't seem to be overly energy-boosting in my experience. Gatorade gives you a decent energy kick and is palatable as well; probably an improvement over High 5 and PSP. However if you're really looking for a major energy hit from your drink, Nectar and ViperBoost should definitely be top of your list; I wonder if you would ever 'bonk' drinking ViperBoost, the sugar hit is a serious one! Because of that I have found you want to dilute it down a fair bit for normal training (which makes it more economical as well), however for racing it's a real asset, fuelling you all the way to the finish line. The orange flavour is tasty, perhaps a little too much colouring in the mix, but the flavour itself is not overpowering and nice to keep sipping. A good race drink of choice.


So...MaxiFuel sports supplements: they seem to be as good as I thought they were back when I was rowing...perhaps if I had been using them when I was in a boat, I might have pulled some faster times as well!
Who knows...all I'm going to say is I will be sure that's not an excuse on the bike! They'll definitely be in my pockets and bottles a fair bit in 2013.

Available from Wiggle Bike Shop (Link)

Review: Natural Hero Muscle Rubs

Think back to when you were at school...that familiar smell of Deep Heat in the changing rooms before a sports match, and Deep Freeze afterwards (or the screams from the ice baths); using heat and ice on sore or damaged muscles is nothing new in sports science.

However, it's not something I've ever been that taken with; it works, but I've never liked the idea of spraying my legs with chemicals. Finding out about Natural Hero Muscle Rubs was therefore a welcome discovery! With almost 100% natural ingredients, the efficacy of these rubs come from natural sources, as does the scent, feel and ethos of the product.

Natural Hero produce two great products: the Hot Ginger Muscle Rub and the Cool Peppermint Muscle Spritz. I've given both a good bit of testing over the last week or so, and both seem to work very effectively, smell natural and feel great. It's a fantastic approach to sports medicine, and certainly the route that I'll be heading down for muscle recovery products from now on.

Firstly, I thought I would give a bit of background about when to use muscle rubs:

• Heat is generally used for injuries that have no inflammation or swelling. Heat therapy is ideal for sore, stiff, nagging muscle or joint pain. Athletes often also use heat before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight muscles and reduce muscle spasms.
• Cold therapy with ice is the best immediate treatment for acute injuries (sprain, swelling, hot feeling injuries) because it reduces swelling and pain. Ice is a vaso-constrictor (it causes the blood vessels to narrow) and it limits internal bleeding at the injury site.
• Cold therapy is also helpful in treating some overuse injuries. For example, an athlete who has chronic knee pain that increases after cycling, may want to ice the injured area after each ride to reduce or prevent inflammation.

On to the products...

The Hot Ginger Muscle Rub

The Hot Ginger Rub contains Ginger Root, Rosemary, and Sweet Fennel oils, which give a notable warming and soothing effect to help ease fatigued muscles. The lotion is non-greasy, smells pleasant (certainly a lot better than deep heat!) and feels nice on the skin. The warming effect lasts for about 40 minutes in my experience, and helps to stop your muscles stiffening up if you are sitting around for a long period after a workout earlier in the day. I've used it after a few hard turbo sessions, when my muscles have been sore from blasting them in the intervals, and the effects have certainly been noticeable.
Available from Wiggle Bike Shop (Link)

The Cool Peppermint Muscle Spritz
The Cool Peppermint Spritz is a neat spray containing Peppermint oil, Blue Chamomile, White Willow, Arnica and Witch Hazel, which deliver dual effect cooling then soothing actions to revive and ease tension. You can use the spray post exercise to ease fatigued muscles or sore joints, but also pre-exercise to help in warming up particular trouble spots. On colder days in the last week or so I've used the spray on my knees (before putting my leg warmers on), to help warm the joints up and serve to prevent injury. It seems like an effective, pleasant way to get your trouble-spots sorted both before and after exercise. 
Available from Wiggle Bike Shop (Link)


Why they work: The science bit ( from NaturalHero.co.uk)...

• The cooling and warming effects of Natural Hero products are down to their blend of active botanicals known as rubefacients. Both hot and cold sensates can feel pleasant on the skin and are beneficial to sports recovery. This is due to their action as rubefacients or counter-irritants. 
• Rubefacients are powerful stimulants; some have a ‘warming’ effect, and others a ‘cooling’ effect. Rubefacient herbs are a class of botanicals which have a unique effect when applied to the skin. The mechanism for their warming and cooling action goes beyond simply ‘taking the mind off the pain”. It is now thought that counter-irritation acts to suppress any discomfort at spinal cord level in accordance with ‘gate-control theory’; the same mechanism by which TENS is thought to act.
• Rubefacients stimulate the dilation of capillaries. Blood is drawn from deep within the body, increasing circulation around the treated area, helping speed the recovery process.

Two great products then, with a very welcome natural approach. My room and kit bag no longer smell of Deep Heat chemicals, but of ginger and peppermint (fortunately not quite at the full Lush soap shop level yet though). If you have trouble with your joints getting sore during or after exercise, these products will be a real help; they can also benefit everyone who gets the DOMs after a hard workout, and wants a hand in the all important recovery process. 

Review: Sugoi SubZero Leg Warmers

First of all I should say that I wasn't overly pleased with these when they arrived...but I've subsequently changed my mind, so I thought I would share my thoughts on these winter warmers.

Sugoi is a relatively new brand to the UK cycling market - a Canadian brand, who have come into the limelight in Europe through their sponsorship of Peter Sagan's Cannondale Liquigas Team.
They seem to have a bit more work to do on their marketing though. Firstly, there is a distinct lack of reviews for this product out on the web, it took me a good bit of browsing of American bloggers' sites before I was convinced they would be a good choice. Secondly, the product photography is rather misleading; the picture to the right essentially shows the product incorrectly worn (in my opinion), as the branded stretchy panel is in fact designed to be worn on the back of the leg (as shown in the photo below).

Aside from their marketing...Sugoi seem to produce some quality kit.

I've given these warmers a good test... in definite "sub-zero" conditions and in heavy rain:

• The high-weave DWR Lycra on the front and sides of the leg warmers is a high density material, which is water and wind resistant, whilst also being flexible and soft (a little like SoftShell material). I've been out in some torrential rain, and some very cold temperatures with these on, and my legs have stayed warm and dry.
• The panel with the Sugoi branding on is made of normal (lighter) Lycra material, this is placed on the back of the leg where the weather doesn't reach; allowing for greater flexibility, and a certain element of venting to stop over-heating. 
• It took me a while to get the panel in the right position; as you can see in the photo below, there is contoured stitching surrounding the panel; this proved a bit of irritation on the back of the knee when I first started wearing these, but I have subsequently found that I was wearing them too high on the leg; The stitching widens as you progress upwards, so by moving the warmers down, it is no longer on the joints where it was causing irritation. 
• The contoured stitching and the stretchy panel does work wonders for the fit of these warmers though;  there is absolutely no bunching around the knee joint, and the zippers mean there is no excess material, even around my skinny calves and ankles. 
• There are good grippers on the ankles and the thighs, which seem to hold these warmers solidly in place, I haven't had the slightest bit of slippage from them, which compared to a few embarrassing experiences with my previous Altura leg warmers is a major improvement!

Overall these seem like a good set of warmers; comparable to the Gore WindStopper set; they offer a similar level of warmth and weather-resistance, for a significantly lower price (I picked these up for £26). They take a bit of getting used to, particularly with the seams; but I think through a bit of trial and error (and probably a bit of softening after multiple washes) the problem has completely subsided. 

Well worth thinking about getting a pair to keep those vital leg muscles and knee joints warm and functioning properly in the cold and wet. Something a bit different from the norm as well.

Nutrition: Recipe: Easy, Energy-Filled Anzac Biscuits

The ANZACs are the Australian and New Zealand army corps, who fought in World War 1 at Gallipoli. These biscuits were sent to them as a way to sustain them on the front-line (amongst other food).

With the current weather conditions of the UK winter, it seems like a bit of a battle out there for us cyclists at times as well, so I thought that this recipe might be appropriate as a nutritious snack to take out on the bike, and keep your energy levels high on those long winter base-mile rides.

Ingredients:

• 85 grams Porridge oats
• 85 grams Desiccated coconut
• 100 grams Plain flour (or spelt flour if you are gluten intolerant)
• 100 grams Caster sugar
• 100 grams Butter
• 1tbsp Golden syrup
• 1tsp Bicarbonate of soda

Recipe:

1. Heat Oven to 180'C
2. Put Oats, Coconut, Flour and Sugar into a mixing bowl
3. Melt the Butter and stir in the Syrup
4. Add the Bicarb. to 2tbsp of boiling water then stir into the syrup/butter mix
5. Make a well in the centre of the dry ingredients and pour in the melted mixture - stir in gently
6. Put dessert-spoonfuls of the mixture onto a buttered sheet baking sheet (on a baking tray), about 2.5cm apart to allow for spreading, press into shape
7. Bake for about 8-10 minutes until golden brown
8. Cool on a wire rack before removing from the baking paper

Simples! Enjoy!

Nutrition Review: Bounce Natural Energy Protein Balls

I found Bounce Energy Food's Protein Balls in the supermarket a few weeks back, and have subsequently sampled all four of their flavours and been very impressed...

It's an innovative idea, and it really works; these are small 50 gram 'balls', each with a high protein level from whey protein, and a high carbohydrate level from low GI brown rice. They have 100% natural ingredients, and are great for allergy sufferers (of which I have a few in my family) being wheat and gluten free.

The most important thing though...they taste fantastic! I would quite happily snack on these throughout the day and on the bike; they don't taste like an energy bar or a protein bar; they taste natural, healthy, with a great texture and flavour. I've written briefly about each of the four flavours below, so you get a bit of an idea; well worth trying these for yourself though.

Almond Protein Hit
These are a seriously tasty little protein hit; with 12 grams of protein to help in the all important recovery that I have talked about in past blogs (Nutrition: Eating for Recovery Blog). The crunchy almonds on the outside give it a great mixture of textures compared to a typical energy bar. The centre is chewy and tastes naturally sweet, making it easy to munch down to get those muscles healing. Pop it in your kit bag as a tasty treat to have after some long winter miles.



Coconut and Macadamia Protein Bliss
This one is a fair bit sweeter than the other balls, which makes it seem like a bit more of a treat. You'll definitely get elements of Bounty bar coming through to your taste buds, but there is nothing unnatural here; just good proper nutrition. A slightly lower protein level of 9 grams, and the slightly more sugary flavour means I think I would use this ball out on the trails or road, as a source of energy to keep you going on those long rides.

Peanut Protein Blast
I love peanuts...probably too much. So it's not much of a surprise that this little number is my favourite of the Bounce Balls that I have tried. With 14 grams of protein per ball, it will get you well on your way to recovery. The texture may remind you a little of peanut butter, but it's not greasy and very easy to stomach; a great little post ride snack.




Spirulina and Ginseng Defence Boost
Quite unlike its counterparts, this ball has a unique flavour and texture. Still a very tasty snack, I would place this in the energy bar or sustaining snack category; it's not quite as high protein as the other, which slightly reduces its recovery efficacy, but it's got plenty of anti-oxidants in to fight off winter infections and a good blast of energy to keep you going.




Four Bounce Balls... that all pack a lot of punch in terms of taste and goodness for their size.

These will certainly be finding their way into my jersey pocket for my winter training rides and for the 2013 season.
A fantastic new natural-approach to the energy foods market.

The Winner of the SportPursuit Photo Competition!

Congratulations to Anna Brooks! 

Her photo and caption are the winner of the SportPursuit Photo Competition

The judges (my friends and family) loved the fact that Anna and her boyfriend had come over to the Isle of Wight and made use of the stunning cycling that the island has to offer, and that it was their favourite cycling moment of 2012! The artists in the family decided this was the most picturesque entry, with the most skilful photography and serves to demonstrate what the best moments in cycling are all about...getting outside in the great outdoors and making the most of nature. (Personally I liked that fact that you can see Afton Down road climb on the right-hand side...one of my favourites on the island)

Congratulations again to Anna...please email me at steve3star@gmail.com and I'll send the lights out to you, hopefully in time for Christmas. Cheers.

Caption: "Hi Tim. My boyfriend and I came to the Isle of Wight back in July after reading your blogpost on weekend trip ideas. We had a fantastic time, this photo was taken at Compton Bay car park, we stopped off for lunch here on our route. We completed the round the island route over two days, staying at Carpenters Farm campsite near Bembridge. It was a wonderful weekend, certainly the highlight of my cycling year. Thanks for all the great info on your blog. Anna"

Many Thanks to SportPursuit for making this competition happen!

Weekend Watch: Blake Samson & The Isle of Wight

Photo Blog: Names On Frames Bike Stickers

I got a set of these awesome personalised stickers from Names On Frames last week and thought I would gradually compose a bit of a photo album of my bikes and helmet - now fully personalised.

You can get a set of four fully personalised stickers for £5.95, they would make a cool stocking filler for any cyclist! Check them out at NamesOnFrames.co.uk.

The Whippet

The Winter Training Bike

Don't Forget Your Helmet!

Review: Giro Standard Racer Socks

Cycling socks are one of those things...some people have to have them, others will say they are a rip-off and what is wrong with cotton tennis socks?
I'm somewhere in between; OK £10 is a lot to spend on a pair of socks, but they do make a difference. So I have a few pairs of these quality Giro cycling socks which I use for racing and big summer rides...when the added comfort really matters.

The Giro Standard Racer sock is a mid-market offering...fairly 'standard' among the exciting cycling sock market as the name suggests.

• It is made of CoolMax fabric to keep your feet cool on a hot summer's day
• It has a cooler mesh upper panel to help regulate temperature
• They seem to be wearing well, with a more durable fabric on the heels and toes
• They have an average size cuff - certainly not a euro-style high-rise, but a good length to be comfortable, with enough elasticity to stay put.

I don't think there's much more to say about these socks; they do the job very well. I would say it is well worth investing in a few pairs for those hot summer days...which we long to think about.

Put them on the Christmas List; everyone gets socks for Christmas...they may as well be cycling ones!

Available from Wiggle Bike Shop (Link)

Review: Salice 006 Sunglasses

Some may have seen the Salice 006 on the likes of Thibaut Pinot in this year's Tour, or famously worn by Alessandro Pettachi for a few years now. That wasn't the reason I bought them a few months ago, when I lost my previous pair of sunglasses in a sailing "accident". I decided to opt for Salice, partly due to style, but also because of price, quality and other reviews that I had seen on the web.

You will have to excuse my constant comparison of these with the Oakley Radar glasses, but as far as I am concerned they are the nearest competitor and renowned for being one of the most popular sets of shades on the market.

The 006 is Salice's top of the range model; no fancy names here, just a number. But the quality of the glasses is evident from the off; they come in a unique soft vault case, which houses the glasses and their spare clear lenses .

The glasses are light, the hinges feel strong, and the clarity of the lenses is very high.

On the road the glasses stay put in all but the worst conditions; with a soft rubber nose piece and gripped arms holding them firmly to your face. The slight let-down compared to the Radars is that neither of these rubber grippers are replaceable, however despite being white, they seem to clean up well, and unlike the radars, they are not visible from the outside so even if they do discolour a bit, they won't affect the look of the glasses when they are being worn.

It should also be noted that when you can pick a pair of these up for around £55, they are only £25 more than a set of replacement nose and ear socks for the Radars, so when they do discolour it is not too much more of a hit to replace the whole set of glasses, never mind the rubber parts.

The lenses are easily popped in and out, although a fair bit of care is needed. The darkened mirror lenses are very clear and not overly dark like some lenses; meaning you are not riding blind when you suddenly dive into the shade.

The clear lenses are also a major asset in my opinion; especially for night riding at this time of year!

The thing that may detract from some people's opinion of these glasses is that the lenses are quite large, and may not suit some face shapes. I haven't had a problem with this and in fact appreciate the extra coverage, but I know from other testers that this has been a let-down.

Overall, these are a great set of shades. They are a good price (around £55), light, well made, with two sets of lenses and a carry case. In my opinion (and budget) that places them above the Radars; however sunglasses are a difficult thing to review, everyone has different tastes and preferences, and of course different budgets. Therefore all I can say is that these are a great set of glasses for the price and I wouldn't hesitate to buy another pair. 

Weekend Watch: Brussels Express

Brussels Express from Sander Vandenbroucke on Vimeo.

If you think the British roads are bad after watching the BBC War On British Roads Documentary, think again...

There's is a lot of work to be done to British infrastructure and to the British vehicle drivers' mentalities, to make it better for cyclists. But we are getting there.... have faith and pick up your bike...and cycle to work.
The more that do...the safer it will get.

Guest Blog: Wiggle Wight Winter Sportive Ride Report

One of my team mates Jack Elton-Walters rode the Wiggle Wight Winter Sportive on Sunday and had a very enjoyable ride. He very kindly offered to let me blog his ride report; I hope that it will inspire you to come to the Isle of Wight to ride your bike sometime soon. For further ideas on a weekend cycling break on the island, please check out this blog: A Weekend Cycling Break on the Isle of Wight.


Jack's Ride Report:

"Coming right at the end of the season, and on my own glorious Isle of Wight, I just couldn’t miss the opportunity to ride another Wiggle – UK Cycling Events Sportive.

A few weeks previous I’d done the South Downs Sportive and, despite a funny five minutes in the middle, had pretty much loved the whole thing. So with this one starting just 30 minutes from my house, I had to take part.

My weapon of choice for training, racing and sportives is a 2010 Fuji Roubaix, on which I recently upgraded everything except the frame. A new carbon bottom bracket, carbon cranks, new wheels and entire new Centos drivetrain gave some much needed weight saving and a far more efficient ride.

In terms of riding experience, mine is fairly middling and it’s only this year that I’ve properly got in to cycling, although my love of the sport dates back much further than that. Starting as a necessity when commuting to a summer job on an old Kona mountain bike, buying my Fuji whilst at university kick started a love affair with the sport that I can’t see ending.

This year I joined and raced for the Isle of Wight’s Wightlink-LCM Systems Cycle Race Team, taking part in closed circuit races across the south of England. I also got into triathlons, completing the London Virgin and West Wight events.

Leading in to the sportive I was quite excited to get out and ride my home roads with a larger number of riders and in a structured event; rather than just turning home when the legs feel a bit heavy. Once I got going, the enjoyment of the whole thing was increased by how well organised the day was: impeccable signage, friendly staff and a very well thought out route. 

The route itself, as I mentioned, was very well devised. Taking in some of our best and most testing climbs, great scenic rolling roads and some fast flats it had something for everyone. The first hour or so needed particular concentration due to heavily frosted roads, but some well-placed event marshals ensured the worst icy patches were highlighted. Avoiding larger roads and busier towns, the route weaved its way around some of the Island’s – and UK’s – best natural scenery. Although far from alpine in profile, the Isle of Wight is certainly not flat, and the route made the most of this by never quite letting riders settle before the next section of ups and downs.

Obviously not competitive by definition as a sportive, it was great fun over taking middle aged men on bikes worth more than the average car on the smallest of hills, only for them to thunder past on the following descent, and lag again on the flats. Interactions with other riders varied from a full day’s riding with my two mates, to courteous hellos as we overtook (or were overtaken by!) other participants. There were also sections where we were joined by other riders: lone rangers just tagging on for a bit of a rest and whole groups who we worked with to pace our way up the climbs.

The atmosphere on the day was jovial and happy, and fairly determined in the face of the wintry weather. Everyone was in good spirits and glad to be out riding. Despite the cold the sun was out and made for a better day’s riding.

Generally on the ride I felt great, physically and mentally. We went off at a fair pace, but riding with two friends who are slightly slower and have a few less miles in the legs meant I was never really putting in huge efforts. I stretched my legs on a couple of climbs, particularly when there were people half way up to aim for, but all in all just took the ride at my leisure and enjoyed every mile. Unlike on the South Downs Sportive, when I didn’t eat or drink at regular enough intervals, there was no lag this time and I felt on top form right up to the end.

After the ride I still felt pretty alright, although the cold got in a bit and my legs were slightly stiffer than I would have hoped on the commute the following morning. All in all this was a well-organised and enjoyable event that I’d recommend to any rider of any ability. I’d gladly ride it again – and intend to. I’m also already looking at the UK Cycling Events calendar and have ear marked a few sportives through the season, dotted between road racing and triathlons, mainly as a rest from competition and also to maintain the endurance base I’m building this winter."

Review: Lezyne High Pressure Micro Floor Drive

Some of you may already know of my praise for Lezyne Pumps from my previous blog post on them (Link); however I recently added a new tool to my arsenal: the High Pressure Micro Floor Drive (with gauge) that I purchased from SportPursuit for a knock-down price.

This is no ordinary pump; somewhere between a track pump and a hand pump, it is a serious rival to the traditional "frame-fit" pump in terms of being able to reach high pressures quickly. To be more precise, this little pump will reach 160psi max. and will pump a road bike tyre from flat to 100psi with relative ease in under 2 minutes (in my experience). That's pretty good going! 

Why did I buy it? There were two principle reasons for me to invest in yet another Lezyne pump: 

1. Firstly, on our France and Spain tour last year we were subjected to a few punctures (inevitably), and after the first week and around 700 miles of riding over the Pyrenees and across the south of France, we stopped in Le Bourg d'Oisans on a "rest day" (in which we climbed Alp d'Huez?!). In the camp-site we were kindly leant a track pump by a friendly Dutchman; as expected, after a week of pumping up our tyres with a small hand-pump they were barely at 65psi, and after subsequently re-inflating them to their recommended pressure (around 100psi), the difference in bike handling ability and feel was predictably huge! As a result I have since been on the look out for a pump that will reliably and safely inflate a tyre to near the same ability as a track pump. 
2. Secondly, as highlighted in my post Hints and Tips: Wet Weather Riding, the benefits of having a good pump in wintertime are significant; if you get a puncture in the wet and cold, the last thing you want to be doing is snapping off valves and developing repetitive strain syndrome as you frantically pump up your deflated tyre with a pocket-sized hand-pump at the side of the road. 

So I went ahead and splashed out, and here are my thoughts:

• It works! Some will look at the pump and think it looks a bit gimmicky, but I can assure you it works, and works rather well. Feeling definitely more like a track pump to use, it provides quite a revolution to road-side inflation.
• The little flip down foot-stand ensures a reasonably stable base to pump on.
• The screw-on chuck means there's no risk of the pump slipping off the valve at high pressure.
• The long hose means you can find a good spot to stand and inflate the tyre from.
• The rounded handle is comfortable on the hand, at least compared to many pocket pumps.
• The pressure gauge, although probably only accurate to the nearest 10psi, provides a useful measure of how much more pumping you need to do, without continuously having to stop to check the pressure by feel.
• As mentioned above this pump will happily pump a road tyre from flat to 100psi in under two minutes
• The frame bracket is secure and despite my fears before I ordered the product, it is in fact very slim-lined and posses no noticeable obstruction on the frame. [Although you will want to frame-mount it, as it is certainly too big to fit in a jersey pocket.]
• The usual Lezyne build quality and style is evident throughout.

Overall this is one pretty cool little invention from Lezyne. It will make pumping tyres up on long tours a far easier and more accurate task; increasing safety and reducing effort when riding. It is well made and carefully designed, and like other Lezyne products I expect it will last a long time as well. 

All I can say is that I think the traditional "frame-fit" pump has well and truly met its match; I reckon there will be a lot more of these pumps adorning winter and touring bike frames in the near future.

N.B. I should say that there is also a Lezyne High Volume Micro Floor Drive, which would be more suitable for the mountain bikers out there with their larger volume tyres

Available from Wiggle Bike Shop (Link)

Ride Stats: November

It's been a fairly good month, nothing overly fast, nothing overly long; but about right for this time of the year. Looking forward to getting back to the Isle of Wight next weekend and starting my winter training in earnest. Hope everyone else's training is going well, and they are wrapping up in the cold weather.

Weekend Watch: Morvélo á bloc and Test Team

Morvélo. A Bloc. from Morvélo Bicycle Apparel on Vimeo.



The Morvélo Test Team from Morvélo Bicycle Apparel on Vimeo.

Two awesome new videos from Morvélo Bicycle Apparel

Hints and Tips: Turbo Workouts

Despite my post on Hints and Tips: Wet Weather Riding, sometimes enough is enough and the turbo (a.k.a. weapon of boredom) has to come out in the winter months.

Here are a few turbo workouts that might help you to mix it up a bit, and get the most of your time:

20 Second Power Output

• Warm up for 20 minutes

• Select the big chain-ring at the front and a gear half way down the block at the rear

• Ride for 20 seconds at the highest cadence you can maintain

• Spin easy for 3 minutes to recover
• Select one gear harder and try to match the cadence of the first interval for 20 seconds. If you can match the cadence of the first interval, move onto the next hardest gear and try again
• Make 6 attempts at matching the cadence, then take a 10 minute easy spin recovery and make another six attempts

Speed Cadence Pyramids

• Warm up for 20 minutes. 
• Select the big ring at the front, and a gear close to the top of the cassette at the back.
• Pedal for one minute at 80 RPM followed by easy, relaxed pedalling for another minute.

• Next pedal at 85 RPM followed by easy, relaxed pedalling for another minute. And so on, adding 5 RPM per minute.

• Keep this going until you start bouncing uncomfortably in the saddle

• Work your way back down this theoretical pyramid by reducing the cadence by 5 RPM in each minute ‘on.’
• Spin easy for a few minutes then do another pyramid – aiming for a total of two cadence pyramids in an hour of riding
• Each Session extent the "on" interval so that is 1:20 mins, 1:40 mins etc.

Short Term Muscular Endurance

• Warm up for 20 minutes
• 6 x 30 second intervals at a perceived effort of 8 out of 10 in a gear half way down the block (big ring at the front). You’ll know you've gone hard enough if you really, REALLY feel the need to stop just before the 30 seconds is up

• Recover with three minutes easy spinning between each interval

• Recover with 10 minutes easy spinning after the six intervals then do another six, trying to match the intensity and the cadence
• You then progress this session week-on-week by increasing the duration of the intervals or using progressively harder gears and trying to match the cadence, thus producing more power. You could also vary the length of the intervals within the session in order to be more event specific. The duration of this kind of effort in a race is highly variable as other riders rarely telegraph how long they are going to go on the offensive. 

Please note: I cannot claim these sessions as my own invention; they have come from someone else's little book of pain. Unfortunately, I've had them so long I don't know who! I know... worst reference ever...I would probably get thrown out of university for that...but I apologise sincerely to the original author.

Nutrition: Ideas for a Cyclist's Shopping List

Bit of a random post, but here are some ideas for a cyclist's groceries list, perhaps you haven't thought of adding them to your basket before:

• Green Tea - High in anti-oxidants
• Cherries - Even higher in anti-oxidants!
• Avocado - High in anti-inflammatories
• Low Fat Yoghurt - A good source of recovery protein
• Eggs - Perfect recovery food (Eating for Recovery Blog)
• Tinned Beans - Good recovery food
• Beetroot - The natural EPO!
• Prawns - Low-fat, high protein
• Cottage Cheese - Low-fat, high protein
• Bananas - Obviously! (Alternative Energy Foods Blog)
• Oranges - Vitamin C - Keep that immune system topped up
• Brie - Soft cheese is lower fat than hard cheese
• Wholemeal Flour - Lower GI...keeps you fuelled for longer
• Brown Rice - Lower GI...keeps you fuelled for longer
• Coffee - The Life Blood of Cyclists Blog
• Brioche - Low-fat, high carb energy snack/breakfast
• Stroop Waffles - Dutch Yumminess (Alternative Energy Foods Blog)
• Jelly Babies - Instant sugar hit! (Alternative Energy Foods Blog)
• Porridge Oats - Best breakfast ever! (Alternative Energy Foods Blog)
• Jumbo Oats - Good for crumbles (Cycling Puddings Blog)
• Pasta - Carbo-loading! (Beginners Guide to UK Road Racing Blog)
• Rice - For when you get bored of pasta!
• Malt Loaf - Low-fat, high-energy snack and on-the-bike food
• Fruit Loaf - A tasty, toasted, low-fat snack
• High Energy Flapjack Ingredients (Recipe)

COMPETITION: The SportPursuit Photo Competition: 'Your Best Cycling Moment Of 2012"

To celebrate the blog reaching 30,000 views this month (one of my Objectives for 2012), SportPursuit has very kindly offered to run a photo competition through the blog, with a fantastic set of Smart Lunar 25 Lux Lights as a prize for the best entry! RRP £45! They are the ideal lights for anyone continuing to brave the urban winter commute.

The competition will be open until the 18:00 on the 16th December. Entries should reflect the 'Best moment for you in the 2012 season'. Included in your entry should be a few sentences to caption the photo, explaining why that moment was so special and what made it top your rankings.

How to Enter:
1) Join SportPursuit through the following link (if you haven't already): http://www.sportpursuit.com/join/timwigginsblog

2) Send your entry and your few sentences description to steve3star@gmail.com with the subject name "SportPursuit Photo Competition Entry"

3) If you have signed up to the website your entry will be posted on this blogpost...so keep checking back to suss out the rivals!

Once all the entries have come in on the evening of the 16th December I will let my family pick a winner, and send out the prize!
What are you waiting for? Get searching those photo albums and good luck!

Peter Akrill

"So here's a photo taken by the fantastic James Kirby of myself and two other team mates asleep on the Queen's Balmoral Estate, after 3 days of non stop racing in the Adidas Terrex Sting in Stirling, we were 3km from a transition to a 24 hour trek stage, when we couldn't pedal any further, so we snook off and snoozed in the grass. Which is when the media team found us!

And the follow on from this picture is this conversation: http://www.youtube.com/watch?v=bcMapw5g98c

That race was the highlight of my year!"

Theo Wing

"I did my first triathlon with a group of five friends from The Portsmouth Grammar School this September for the Ellen MacArthur Cancer Trust on the Isle of Wight. It was a great experience and we'll all definitely be coming back for more of the great views and horrible hills next year."













Anna Brooks

"Hi Tim. My boyfriend and I came to the Isle of Wight back in July after reading your blogpost on weekend trip ideas. We had a fantastic time, this photo was taken at Compton Bay car park, we stopped off for lunch here on our route. We completed the round the island route over two days, staying at Carpenters Farm campsite near Bembridge. It was a wonderful weekend, certainly the highlight of my cycling year. Thanks for all the great info on your blog. Anna"









Peter Roberts

"Having recently retired and bought a bike for the first time, I have become interested in all forms of cycling. Never having seen a CX race I went along to watch the action. The terrain was tough and there were races for all ages, though not everyone was able to complete the course. For this despondent young lad, his race was over"

















William Russell

"Attached is a photo of the london to paris cycle ride I did with some of my colleagues at Tribesports last month. Finishing the cycling season going to Paris was not a bad way to cap the season."

Sam Baker

"One of my best moments of the 2012 season was completing my first ever mountain bike night ride at Builth Wells in Wales at the CRC Night Marathon. I had never done one before I knew it was going to be interesting. Once it got dark I soon realised my Hope Vision 1 light wasn't quite up for the job, with snow on the ground in places and steep drops next to very technical single track, I soon wanted it to be over. With my team-mate having trouble with his light which kept turning off when it got bumpy, we soon had a big scary challenge on our hands! We finally made it to the finish and the sense of achievement was huge! This photo now reminds me what an epic night and weekend we both had and what I put myself through. Now I'm pleased to say I love night riding on the local trails with the lads."

John Curtis

"My photo is of my boy. He's had a good year cycling wise and we have some good photos to show for it. He presented both Cav and Wiggo with pictures when the Tour of Britain reached Stoke on Trent. Then, along with the rest of his club mates, he was signing his autograph for many of the kids that had come to watch. Brilliant day. My fave photo though is the attached. Taken after he had won the clubs U7's hill climb championship (with a new club record too!) It's his first victory and he was pleased. However he was much happier that his friend won the U12 boys race. The photo just makes me feel so happy when I look at it, great day, great ride and most important, a great kid too (most of the time!)."