5th July 2009 - Omega Thruxton Circuits

Peak - Week 23 - Block 6

08:00am - Wakeup

• 7 Hours sleep
• Sleep quality 7
• Heart rate 44 / 57
• Mood 7
• No weight measured

Woke up feeling a little muggy but legs feeling fine. Picked Viv up at 9am and headed over to Thruxton.

11:30am - Race - Omega Thruxton Circuits - 3rd Cat - 12 Laps

A large field lined up at Thruxton today of approx 80 riders, saw plenty of now familiar faces in the bunch. Decided to sit in for the first few laps then get up to the front if I was feeling ok.

First lap was comfortable with a few short lived attacks being made. With strong winds the bunch was stringing out considerably making it hard to react to any dangerous moves up front. 3 laps in I worked up to the front 10 and sat in where I could be closer to the action. A couple more attacks were made by riders in 2's and 3's but nothing stuck in the wind. I could see a move about to made by a group of strong riders as they worked their way to the front, waiting for the optimum time to launch off the front.

As I expected the decisive move was made coming into the chicane before the finish, where the bunch slows down as people get closed out in tight corners. 2 guys launched out of the chicane closely followed by a rider that was in the break with me at Dunsfold and the week before at Goodwood. With the help of a tailwind we'd opened up a nice gap and started working together in smooth through-and-off.

After 2 laps of work in our quartet, one rider started to miss turns and soon after was followed by another. We continued to work in 2-up fashion into the wind and I was beginning to tire just as we were joined by a sizable group of 10 riders who'd bridged across. Our smooth breakaway was now chaotic, with riders sitting in, others opening gaps, others coming through too fast and dangling off the front. The larger group was now yo-yoing round the circuit and collectively we were losing our lead.

A few attempts were made to reintroduce some order but without any luck. I'd worked too hard once we'd been joined and should have recovered from the lap or so of hard work. With the yo-yoing and gap closing I was soon at the back and starting to suffer with another of the original break companions. With 4 laps to go we were eventually dropped and I sat up and waited for the bunch. Having recovered whilst pootling on my own I sped up and dropped into the front 10 as the bunch steamed past. Necked a gel and a good mouthful of drink and waited for a move to hopefully take me back across to the break.

This was short lived as coming into the chicane a guy neck to me in the bunch lost control, looked like someone had touch his wheel or bars, and he slewed into my front wheel. Hitting me seemed to keep him upright, but unfortunately in the process it caused me to slam into the track hard on my left hand side. I slid briefly and rolled hoping to avoid anyone behind riding into me. I managed to, but my bike spiralling didn't, bringing down an i-Team CC rider how landed hard and broke his collar bone.

For a minute or so I sat on the track watching the bunch disappear round chicane and my bike twisted up in front of me. Left leg, shoulder, hip and arm were all grazed and cut but nothing serious. My right knee had been hit by the chap behinds bike and was starting to swell nicely, along with a golf ball size purple bump to the left of my abodomen. Viv stopped and helped me up. The support car was soon to the scene as attended to the guy with worse injuries before cleaning up my cuts. The crash had split the bunch apart, creating 3 groups by the end scattered by the wind. For a first crash it wasn't too bad, no major damage and the bike was ok. Just need to replace the brake hoods, get some new bar tape and get the front wheel trued up.

This week I'd planned on Dunsfold, Portsmouth and the SL handicap on Thursday but I think I'll do better by taking it easy and having a recovery week. Its the Devil Ride next Sunday and I'm hoping my aches and pains will have worn off by then. Might do the handicap on Thursday to see how I'm going.

2nd July 2009 - SL Handicap Series #10 (Kitsmead Lane)

Peak - Week 23 - Block 6

08:00am - Wakeup

• 8.5 Hours Sleep
• Sleep quality 7
• Heart Rates 48 / 61
• Mood 6
• Weight not measured

Had a feast last night in preparation for tonights handicap at Chertsey. Feeling better today, still a little tired but raring to go tonight. Looking at last years results there were only 30 or so entrants, though its likely that number will increase this year. Circuit is fast and flat.

07:15pm - Race - Surrey League Handicap #10 - Kitsmead Lane - E/1/2/3/4

Arrived at Kitsmead Lane and surveyed what was a strong looking field of riders signing on and warming up. Wasn't feeling that focused after a shit day at work and other stuff going on. Whilst signing on I spotted Dan Lloyd chatting to some other riders, looked like he'd been out training. A few minutes later I saw him pinning on a number. Christ.

The circuit was flat and fast, with a long straight following the M3 followed by a left hand off a roundabout, a long straight descent, hard left turn and then two short kicks before the finish line. Tonights race was 30 miles and 10 laps of the circuit.

Ladies went off first, followed a few mins later by the 4ths and again shortly after by the 3rds as usual. In the 3rds we soon got a chase organised and started rolling through. Was feeling great at this point, heart rate sticking below 155 and riding smooth. After 3 laps we started to pick up people dropped from the first group, then a couple of laps later we caught the 4ths. On the 6th lap the E/1/2 group streamed past and after some shouting we managed to jump on.

Riding with Dan Lloyd in the train was awesome. He could have obviously ridden us all into the ground and disappeared up the road but he kept rolling through and occasionally dropping back to give people who were losing a wheel a push back into the group. About 30 of us kept together on the last 4 laps to the finish at a blistering pace. The race had started proper since being joined by the fast guys but I was still feeling ok.

Last lap and I made a few efforts to keep up in the front 10 knowing that once we hit the hard left turn into Kitsmead Lane that positioning there would select the final 10. I was in about 7th spot coming into the lane and swung out wide to get a good line through the corner. Inexperience got the better of me again, as opening up a gap on my left let a number of people through putting me into 12th coming out of the bend. Behind me someone lost their wheel on the corner and hit the tarmac bringing someone else down with them.

This seperated our group and held up those coming into the corner behind. I could see a top 10 slipping by and gave it full gas on the first rise only to have nothing left for the second one, losing another couple of places and crossing the line in 14th. Another chance for points missed, though on an occasion where I thought I'd be lucky to survive in the bunch. Was a great race and made all the better for riding in the company of a continental pro.

Next race is Thruxton Sunday, Dunsfold Tuesday then Portsmouth Wednesday (when the Zipps arrive...!!)

1 Daniele Santoni Pearson Cycles 1 1.08.54
2 Alexandre Guimaraes Private Member E
3 David Creeggan VC Meudon 1
4 Gary Dodd Sigma Sport RT EV
5 Steven Saunders Kingston Wheelers 1
6 Jonathan Lewis Charlotteville CC 3
7 Daniel Lloyd Cervelo E
8 Michael Staines Team Corridori 3V
9 Stephen Broomfield Addiscombe CC 3V
10 David Farmer Cycleworks.co.uk 3
11 Mark Spindler Twickenham CC 3
12 Darren Franklin VC Meudon 3
13 Jamie Shirlaw Liverpool Century J
14 Alan Buttler Brighton Mitre 3

View Kitsmead Lane in a larger map

30th June 2009 - Dunsfold Park Series #11

Peak - Week 23 - Block 6

07:00am - Wakeup

• 7 hours sleep
• Sleep quality 8
• Heart rate 44 / 59
• Mood 7
• No weight measured

Not feeling too bad this morning considering the late night working in Basingstoke. Just a bit worried about the amount of food I've eaten before hitting Dunsfold tonight. Should be ok.

07:00pm - Race - Dunsfold Park Series #11

Tonights scratchicap race was predicably tough, especially in the heat with little wind. There was also a good turn out of E/1/2s so it was going to be a fast evening. It was the closest so far I've had a chance of a top 10, though on this occasion lack of experience let me down a couple of times. Along with Nick, Rob and Nathan I set off with the 3rds and within a lap we'd caught the 4ths. We positioned ourselves at the front of the bunch to pre-empt the increase in pace with the arrival of the E/1/2s.

3rd lap in coming down the back straight a small group of E/1's attacked together. My aim for this race had been to get into a breakaway so I lept after them. Behind me were 3 others, all strong riders. Once we'd regrouped and started working to get away I realised the quality in this small group. 2 elite guys who'd ridden the National Championships at the weekend, a 1st cat chap who was leading the series and 3 super strong 3rd cats. Shortly after Driss and Nathan bridged over to us. For a lap I was on my limit trying to keep up with this group who were putting minutes into the bunch.

Trying to do my bit I found myself doing through-and-off with guys I'd been watching in Abergavenny 2 days earlier, I could hardly believe I was there. Looking at my heart rate I knew it would be tough to maintain this level of excertion in a group this strong and I made my first mistake of the evening and lost the wheel I was following. It just needed one more big effort to keep it and I'd have had a great chance of a top 10 as this group were never seen again by the bunch.

About 2 minutes later the bunch caught up with me and I slotted in behind Nick Sky. I'd recovered soon after and the rest of the race was spent trying to get away again. Nick and I attempted 4 or 5 times without success, until the last lap where I made another mistake. Rob had moved up to the front and was going to lead me out on the last lap for the remaining points. I'd not realised there were still placings on offer, so when another suicidal attack was made coming into the bell lap I followed. Obviously we were both caught within a minute or so and I lost my position, merging back into the bunch on the outside. Coming into the final lap I'd lost Rob and was fighting for position on my own on the outside of the bunch.

I crossed the line with the bunch narrowly missing out on a crash with a guy who stacked it sprinting out for 50th position. Afterwards Rob had a chat with me saying I should have stuck to his wheel on the last lap as attacks that late in the race never come to anything. A tough lesson learnt and a great oppourtunity missed for points at Dunsfold. Nathan came in 5th after surviving the breakaway (though the bunch nearly caught them on the last lap) and Driss unfortunately punctured. On the plus side I'd achieved my aim of making a breakaway, although for only a short time it was awesome riding with guys at that level.

24th June 2009 - DH Cyclesport Circuits (Portsmouth) #7/15

Peak - Week 22 - Block 6

07:00am - Wakeup

• 6.5 Hours sleep
• Sleep quality 8
• Heart rate 47 / 63
• Mood 8
• No weight measured

Feeling fresh after Dunsfold last night and looking forward to Portsmouth tonight. Will leave work at 4pm and hopefully make the 3/4 race at 18:45. After speaking to Thatch it sounds like a speed fest down there, 90 laps or so of the Mountbatten Centre circuit.

18:45pm - Race - DH Cyclesport Circuits (Portsmouth) #7/15

My first outing to Portsmouth was guaranteed to be tough workout with a strong turnout from Fareham Wheelers. I narrowly missed out on a break which went on the first lap, being chased down by a quickly organised bunch.

As the successful break contained a Fareham rider, they proceeded to distrupt chase, repeatedly breaking the flow of whatever organised attempts were made by a coalition of solo riders. Attacks were nulified and the bunch speed controlled in a great display of team riding by Fareham Wheelers.

I had a strong attack 3 laps from the end, gaining a gap but soon being reeled in by the chasing Fareham riders. On the bell lap I had an optimistic all out effort, unfortunately being swallowed up 50m from the line.

23rd June 2009 - Dunsfold Park Series #10

Peak - Week 22 - Block 6

07:00am - Wakeup

• 7.5 Hours sleep
• Sleep quality 8
• No heart rates measured
• Mood 8
• No weight measured

No aches or pains this morning. Looking forward to a good workout at Dunsfold tonight.

07:00pm - Race - Dunsfold Park Series #10

Great conditions again at Dunsfold tonight, perfect blue skies and a little wind. If difference to normal the wind was in your face on the start/finish line. I took in a couple of laps to get warmed up ready for the start. I'd imagined a tough race tonight as most of the Mitre were competing in the inter-club 10 TT over at Steyning. Thankfullly I wasn't alone and 4 Mitres lined up on the start line.

Tonight was a handicap race with longer split times between the groups. Women off first, followed a few minutes later by the 4ths, then us in the 3rds, and finally a small but strong group of E/1/2's. The more experienced 3rd's in our group got us organised on the chase from the start line. 2 lines through-and-off and no let up until we'd caught the 4ths. 30 or so of us worked together in this fashion with a few getting a free ride at the back. Within 5 laps we'd caught the 4ths, ourselves being caught a lap later by the E/1/2's.

The organised chase for the first 20-30 minutes of the race was perfect warmup for the action in the second half. As the E/1's started to attack each other the race pace increased and being close to the front I'd managed to keep up with the quick changes in speed. Coming round the top for the 8th lap prime, one of the Wildside 1st cat riders came alongside Nick and myself saying that they were going to attack just before the prime and they wanted one of us to come along. I didn't need asking twice and approaching the prime sprint along with group of 5 E/1's we attacked off the front of the bunch. I must have picked up some prime points in the process as we opened up a tasty gap from the bunch.

Unfortunately our move was nulified by a quick organisation of the bunch and half a lap later it was altogether. Coming into the final lap it was obvious tonights episode was going to be decided in another mass gallop for the line. I'd positioned myself in the front 15 of the bunch but started to get boxed in coming up to the final bend before the finish. I spotted Thatch moving up and tried to follow but the gap closed up behind him as he powered off towards the finish in 10th place. I came a second later about 25th, my best result at Dunsfold so far. The other Mitre chaps all finished in the top 25, a good night all round.

21st June 2009 - Surrey League Goodwood

Peak - Week 21 - Block 6

08:00am - Wakeup

• 7 Hours sleep
• Sleep quality 7
• Heart rate 46 / 58
• Mood 10
• No weight measured

Feeling great this morning, legs ok, recovered but still a little sleepy. Had a good breakfast and got ready to drive over to Chichester for Goodwood.

11:30am - Race - Surrey League 3rd Cat - Goodwood

A sizable field of 3rds lined up for todays SL race at Goodwood with blue skies and a little wind. At the start Mick identified a few people to watch out for and there were a few other strong chaps I recognised from Lewes Crits. It was likely that today would be decided by a winning breakaway and I was determined to be in it. I decided to shadow a particular rider and wait for his likely move early on in the race.

A few attacks went in the first few laps getting the race pace up early. In marking the rider tipped for a breakaway I missed out on an early move of 10 riders including Driss from the Mitre. They stayed away for about 3 laps before being caught. I latched onto several dangerous looking moves over the next few laps, though none had that kick required to open up a gap. As each contained some capable riders the bunch wasn't going to let us get away that easily.

With 3 laps to go I went for it on the back straight before the chicane and was joined by another rider. We'd opened up a good gap and continued our effort through the chicane over the finish line before sitting up for a breather. A minute or so later we were joined by another 4 and it was starting to look good to get our last minute attempt organised. Unfortunately the bunch thought otherwise and within a lap we'd been chased down and caught.

I was out of position coming into the final lap which effectively means the race is over. You need to be in the front 10 coming into the chicane to feature at the finish. With the bunch galloping towards the chicane for the final time, someone ran into difficulties and nearly caused a huge pile up, forcing many onto the grass to avoid a nasty crash. All in all a great race and the 40 miles screamed by at an average of 26mph. Next race is Dunsfold on Tuesday and I'm going to try and get to Portsmouth Wednesday.

18th June 2009 - Lewes Crits #3

Peak - Week 21 - Block 6

08:00am - Wakeup

• 9 Hours sleep
• Sleep quality 9
• Heart Rate 47 / 65
• Mood 8
• Weight 76.2kg

Day off today to get a good rest ready for tonights final race of the Lewes Crits series. Slept well, heart rates looking good and lowest weight for a while. Going to repeat the preparation made for Hillingdon last Saturday and hope for a good result tonight. Aims are to help Nathan extend his lead early with the first prime, then help mark the dangerous riders for the rest of the race. At the end will do my best to ensure Nathan's win and hopefully finish in the top 10.

07:15pm - Race - Lewes Crits #3

Double points tonight and points mean prizes. The last of the series was set to be a close fought battle from the gun. We'd decided to mark the top 5 on the GC in pairs, myself teaming up with Martyn to mark #59, a powerhouse from Southdown Velo who lay in second place over all. We were slightly down on numbers tonight but everyone was fired up for the task of protecting Nathan's lead in the series.

Felt great in the warm up, even after Dunsfold, just seem to be getting stronger each race at the moment. However I was feeling aprehensive about the race and wondered if this would be one to many after 4 in 6 days. At the start line Martyn and myself flanked #59 on both sides and shadowed him during the neutralised start. My task on the first lap was to follow his every move and cover any attacks, whilst Martyn would lead out Nathan on the first prime. Other riders were responsible for the rest of the GC, and everyone else would cover any other attacks.

On the first lap we were up in the front 5 or 6 going full gas, even then a few attacks went in. The Mergler and Driss were up there chasing them down bringing it all back together once on Laughton Road. The first prime was fast approaching and a couple of miles out the bunch started getting twitchy as teams positioned themselves for the lead out. Several attacks went on Laughton Road, including #59 who I stuck to like glue.

Coming into the rise up to the prime, Nathan stuck to Martyn's wheel as he guided him through to the front. I was right on the wheel of my marker, but using his skill and experience he managed to shake me off, squeezing through the tightest of gaps by phyiscially brushing people aside with his shoulders. The gap snapped shut and I was left to see him get towed to the prime which he eventually won, pipping Nathan into second. Not exactly to plan so far.

Second lap it was my turn to get Nathan to the prime whilst Martyn covered #59. Several more attacks rained in on the Broyle but nothing dangerous as yet. Laughton road was another matter, with the One Life Fuga boys determined to get their man to the prime first, along with Bayeux Landcapes. In the 3 miles to the prime I helped close 4 major attacks down. By the time we reached the prime I was of no use whatsoever to Nathan. He contended the prime on his own but was swamped out by the small but strong organised teams. No points for the Mitre on prime 2.

Lap 3 was absolute hell. Chasing #59 around the circuit for 2 laps had left me with nothing left and after the prime I was 10m off the back of the bunch at my limit. Thankfully Nick Haskoll dropped back and paced me back to the bossom of the bunch. It took a mile and some last effort digs from to maintain his wheel. Once in the bunch I'd necked a gel and half a bottle and kept out the wind. Driss, Martyn, Mergler, Mick and Morgan were all up the front keeping an eye on things so I sat on wheels for lap 4 trying to recover.

Same as the first Lewes Crits, coming into the last lap I was fully recovered and started to work my way back to the front. Hitting the Broyle for the last time Martyn pulled up alongside and told me not to let anything get away. Seconds later Will Kemp from One Life Fuga (who eventually won) attacked strong and got about 20m off the front of the bunch and looked like he had the legs to keep going. A couple of Mitres tried to follow but faded, digging deeper again I managed to get over to his wheel and sat there. We dangled out front for a while but not for long, the other teams by now getting organised ready for the finish. Mitre shirts were appearing left right and centre, along with all the Bayeux Landscapes riders, One life Fuga and the 2 super strong Southdown Velo’s. The lone rider from Sigma Sport who won last week was also up there.

Last time onto Laughton road the race was really in top gear now. A few last minute attacks were made and with the Mergler we closed them down just as another fired off. Mick and Morgan both tried for the Mitre but faded, and the Mergler shortly after. The head of the bunch was made up of all the top 5 on GC plus me stuck to the wheel of the Sigma Sport chap. I knew if I could stay on his wheel I’d have a good chance of ending up in the top 10, if my legs held out. Will Kemp from One Life Fuga had a last ditch attack using all his remaining effort and opened up a big gap off the front. No-one appeared willing to chase, and in hindsight I wished I’d taken his wheel and not the Sigma Sport guys.

500m from the finish line, preparing myself for one last all out effort I could see the Sigma chap preparing to leap from the bunch. This time I was going to make sure I didn’t get boxed in and jump with him. Seconds later I hit a pot hole at 35mph. Front tyre blew out instantly as the rim slammed against the side of the hole. The bike sprang right into the bunch, but somehow I managed to stay upright leaning on a guy next to me. Thankfully he was strong enough to take the weight of my lurching into him and we both avoided a horrendous crash. Behind me were 2/3rds of the bunch travelling at over 30mph. I freewheeled to the verge and watched the bunch scream past, adrenaline rocketing wondering what could have been – if I’d been able to contend the finish and if I’d crashed.

Nick Haskoll saved me for a second time, returning from the finish with a spare tube and inflator. I got back to the Roebuck pub just in time to see the award ceremony where Nathan got a very respectable 3rd place overall. Will Kemp won the series with the Sigma Sport chap in second. I was now beginning to realise how lucky I’d been instead of being preoccupied with what result I could have got. People who were behind me when I’d had the blow out came up saying they were sure that me and everyone else were going to eat tarmac.

Next race is Sunday at Goodwood with the 3rds.

16th June 2009 - Dunsfold Park Series #9

Peak - Week 21 - Block 6

06:00am - Wakeup

• 7 Hours sleep
• Sleep quality 8
• No heart rates measured
• Mood 8
• No weight measured

Slept well but an early start today. Feeling good and looking forward to a beating at Dunsfold tonight. Think its a scratch handicap tonight so will be fast from the off. Will try and survive in the bunch to the finish.

07:00pm - Race - Dunsfold Park Series #9 E/1/2/3/4 - 12 Laps

Got to Dunsfold early tonight with Martyn, sat in the sun taking it easy before getting ready to warm up. Mitre turn out tonight was myself, Morgan, Martyn, Driss and Paul Thatcher. Windy as usual but not too bad and blue skies. Tonights race was a scratch handicap and my first start with the 3rds. Of the 60 or so riders, the ladies went off first with about a minute gap to the 4ths, then us in the 3rds, then the E/1/2's shortly after.

I was feeling ok, legs good but could tell I was fatigued from the weekend. Couldn't get heart rates up high but was still able to get involved up front in chasing down the 4ths. Within a lap it was all together. Next 3-4 laps all the Mitre boys were in the front 20 working hard and both Driss and Paul had attacks after the primes. It wasn't until the 5th or 6th lap that a move went away with about 20-25 riders. At the time I was towards the back of the bunch having a breather from helping chase an early break so missed out on the split.

It took the group I was in about 4 laps to get organised in chasing the breakaway down. As it contained Driss, Martyn and Paul we didn't get too involved and just sat on wheels. A couple of riders tried to get things organised by zipping up and down the bunch shouting orders and eventually on the second to last lap everyone started working together. We caught the breakaway on the bell lap.

I came through to the front up with Driss and Paul and slipped into 2nd slot at the spearhead of the bunch. 3 guys were still away so the rest of the placings would be down to a bunch sprint. Coming into the final bend I switched to the front with Paul in my wheel and used my last effort to tow him along as fast as I could. With 200m to go I pulled over and let him steam past hotly persued by a phalanx of VC Meudon riders. He was swamped in the final bend and didn't make the placings, though I think Martyn got 8th or 9th.

Was a great evening, just what I needed after the weekend. Being able to stay with the bunch and get involved at the front on the final lap was good progress from my last race there in May where surviving to the end was my only goal. Next time the goal has be getting into a break. I like Dunsfold in that you have to mix it up with the Elites, 1sts and 2nds, it really pushes you to your limits right through the whole race. Although you have little chance of getting a top 10, each race you can set a new goal to acheive as the pressure to get a result is off. One week working on chasing, another try and get in a break, another try and steal a prime before the E/1/2's catch you etc.

I've got tomorrow off work and will get a good rest ready for the final of the Lewes Crits series. Its double points for primes and placings tomorrow night so its anyones for the taking. Nathan currently has a 6 point lead on GC which we aim to protect by dominating the primes and protecting Nathan till the finish.

14th June 2009 - Susie's Circuits (Thruxton)

Specialisation - Week 20 - Block 5

06:45am - Wakeup

• 7 Hours sleep
• Sleep quality 6
• Heart rate 53 / ?
• Mood 8
• Weight not measured

Had a really bad sleep, not feeling good this morning. Heart rate is up after yesterdays efforts. I'm committed to getting a result by using my head today. No appetite and have a headache. Took some food for breakfast with me to eat in the car. Claire and Viv are coming along to Thruxton today as well.

10:15am - Race - Susie's Circuits (Thruxton) / 4th Cat / 10 Laps

Another perfect day at Thruxton, sunny and a light wind. Got changed and started to warm up slowly straight away. Remembered Driss said that at Lewes I'd warmed up to quickly. Started gentle laps in the 39 ring then up into the 53 after 10 mins. 15 mins to go started a few out of the saddle efforts, getting HR up to about 145-150. Had one last hard effort a few minutes before the race start. Looking around the other riders today was going to be completely different from Hillingdon. There were a lot of able looking people about and some strong turnouts from Fareham wheelers, Sotonia and Andover wheelers. A top 10 could be a challenge today. I was remembering my experiences from March where I'd ridden conservatively but not head the legs for the final sprint out of the chicane.

40 or so of us headed out into the first lap at a very steady pace. This was soon distrupted by 2 Bristolian's who considerably upped the pace coming into lap 2. I wasn't feeling great, but hovered around 10-15th position in the bunch keeping out of the wind. Soon after Claire appeared next to me, the organisers had let the womens start with the 4th Cat's as there were only 4 entries. This would later prove to be a big help.

The next few laps were pretty quiet, with just a few solo breakaway attempts being left to suffer before being swallowed up again after half a lap. Coming into the last 4-5 laps the Sotonia and Fareham Wheelers boys got active, having plently of riders they were able to launch a few attacks to up the pace of the race and let the other teams tire chasing them down. As these got more serious, Claire came to my aid and successfully chased down 2 concerted efforts by Sotonia and Fareham Wheelers.

On the 9th and second to last lap a potentially dangerous looking move of 3 riders formed just before the rise to the chicane. Having so far kept myself out of trouble and well below threshold the entire race so far I decided to close the gap and attacked out of the chicane. 100m or so later the move was nullified and the bunch back together for the final lap.

This time round wasn't going to make any mistakes. I'd kept in the front 5 coming into the last lap and positioned myself at the left of the bunch to be well out of the wind as we approached the rise before the chicane. To my right in a wheel length echelon were 3 others lead by one of the strong Bristol South CC lads from earlier. Coming into the base of the rise he attacked and I slipped past the others and glued myself to his wheel. This is where on the last 2 races I'd made my mistake.

Instead of opening up my sprint, I kept in the saddle and a centimetre from his wheel in front. As we approached the chicane two or three others came through on my left and right handside, but not fast enough to get past. Coming out of the chicane I could see my chance for a top 5 slowly slipping by with riders in my peripheral vision, though as yet none had come past. I was waiting for someone to power past at any second but as yet no one seemed be to closing. I put my foot down and got a wheel length on the Bristol South chap, but wasn't going full gas saving a final effort should there be a last ditch effort from someone.

With the finish approaching fast I instinctively kicked for the line, still expecting to be overtaken right at the last second. Freewheeling I couldn't believe I'd won it. I was so sure someone was going to overtake in the last 25m, I was still in disbelief. The Bristol South CC guy got second, about a bike length from the rest of the bunch sprinting after us. He rode over to congratulate me, saying he'd thought I'd win it after he saw me warm up earlier!

Technically the race couldn't have gone better. I'd only excerted myself once in the whole hour when closing down the move on the second to last lap. I'd bided my time when the final move was made on the rise into the chicane and kept the bunch at bay just enough to have another kick left should anyone pop through in the last few metres. Unknown to me the whole sprint was caught on camera by one of the British Cycling photographers.

Claire had rode an awesome race as well, getting 6th over all and 2nd out of the women. Having her there for the last few laps closing down attacks and offering some protection was a great help. As the weekends results began to sink in I was amazingly happy. I'd still not fully taken in getting 5th the day before at Hillingdon and getting a win the next day was better than I could have possibly imagined. I'd wanted to get my 3rd Cat with a win, not a few points here and there but I'd always known it would be very hard to achieve.

As a coincidence I now move into the Peak period of my training program which takes me right up to the Devil Ride before 2 weeks off in Wales and France. This next week has 3 races, this Tuesday at Dunsfold, Thursday for the last of the Lewes Crit series (currently 15th on GC) and Sunday is Goodwood.

13th June 2009 - Minet Park Grand Prix (Hillingdon)

Specialisation - Week 20 - Block 5

09:00am - Wakeup

• 9 Hours sleep
• Sleep quality 7
• Heart rate 44 / 61
• Mood 8
• Weight 76.4kg

Feeling good this morning though didn't sleep too great. Headed into Brighton in the morning for breakfast which consisted of a big bowl of spagetti and x2 espresso's. Drove over to pick up Mick and headed up to Hillingdon with time to spare for a good warm up.

01:50pm - Race - Minet Park Grand Prix / 4th Cat Race / 1 Hour + 5 Laps (Hillingdon)

Got to Hillingdon circuit in good time and started to warm up. The circuit wasn't what I expected, was thinking more along the lines of Cherstey but instead it was more like Hove Park. During warmup I checked out the other riders. A far number of hairy legs and pot bellies around, but also a few handy looking people. Never judge a book by its cover I thought...

25 or so signed on for the race in glorious sunshine with a slight wind. The circuit really suited my abilities with its sharp fast corners and slight rise to the finish. Looking around the start line I figured of the 25 it would come down to about 6-7 of us at the finish.

First 30 minutes was relatively un-eventful. Heart rates were ok and I sat in the front 1o up on the bars. A few tried to get away but it was pointless, the fast laps meant that once into the wind they'd soon tire and get caught. I was feeling great and as the half hour approached was starting to feel restless for some action.

A couple of guys had attacked of sorts coming up the rise and had opened a 50m gap on the bunch. I decided to bridge over, but saved my move for the series of hard turns after the finish line. Cornering in the bunch was shakey and slow for a lot of riders and I knew I could easily open a gap without expending much effort. With 30 minutes to go I attacked off the front of the bunch coming into the first bend, took it at full speed shot straight past the 2 guys out at the front. Went flat out for the next 100m and sat up to see what response I'd got. The bunch came up shortly after, with one guy wheezing saying to slow up as we'd still got 30 minutes of racing left. During that effort I'd reached a new max heart rate again at 190bpm.

15 minutes later I'd recovered and gave another dig in the corners again, this time using almost no effort to get another 50m gap. This created more of a reaction this time round as 10-15 riders reacted and chased me down. 10 minutes later another guy did the same and in following I was up at 100% effort again. The combined efforts of both these attacks was enough to shake the dead wood from the bunch leaving about 10-15 of us for the last few laps.

A few more attacks rained in, but they were all left to dangle about 25m off the front, the wind and the rise to the finish line soon tiring them out. On the second to last lap a serious effort was put in by a Brixton wheelers chap and an independent and they started to gain some ground on the bunch. Coming into the base of the climb I decided this was looking a bit dangerous and did a third max effort to bridge across, reaching 103% max HR. By the last lap we'd been caught and it was down to about 7 us for the sprint finish.

One poor chap had made a mistake in the corners, coming out into the wind on the front. The worst place to be on the final lap. He kept weaving and slowing up trying to get someone to come through but he was stuck there. Looking over my right shoulder a chap was there grinning like a fucker at me, I'd not seen him all race at that point and I knew he'd been biding his time. I was in 2nd place, fighting for the wheel of the guy in front it with another rider. Coming into the rise 150m from the finish line he started his sprint and I reacted, jumping past the guy in front. As expected the smiler came past both of us, but was beaten on the line by a Dulwich Paragon rider. I came in 5th place, about 2 bike lengths behind.

I should have won, no doubt about it. In my impatience for the race to start proper earlier on I'd made 2 maximal efforts and a 3rd covering an attack in the last 10 minutes. Coming into the sprint I was in a perfect postion but just didn't have the legs for another hit.

Positives to take away was being able to reach new maximums and recover, and positioning for the sprint. Negatives were impatience and too aggressive riding wasting energy. Still, 5th place is 5 points towards my 3rd Cat license. It also felt great being able to influence the race and watch peoples reactions. 5 more points to get and its Thruxton tomorrow.

Results - http://www.londoncyclesport.com/Results/All_Results/Minet_Pk_Grand_Prix.html

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11th June 2009 - Lewes Crits #2

Specialisation - Week 20 - Block 5

07:00am - Wakeup

• 9 Hours sleep
• Sleep quality 8
• Heart rate 43 / 63
• Mood 8
• Weight 77.4kg

Feeling recovered and ready to race this morning. Heart rate lowest all week, down to 41 at one point. Weight is up about 1Kg on usual, probably the 5 meals a day I've been eating all week. Going to head over to Lewes for about 5:30pm and get in a couple of full laps before warming up on the prime.

07:15pm - Race - Lewes Criterium Series #2 - 33 Miles / 5 Laps / 1 Hr 25 Mins

Got to Lewes nice and early and rode a full lap with Martin and Driss. Felt good in the warm up, did a few digs on the back lane. Felt calm and collected waiting in the carpark listening to the Commissaire reiterate the rules of the road to us. At the start there was no loitering at back this time, almost all the Mitre was assembled at the front of the bunch from the start.

The neutralised start was a little longer today, just over a mile and the lead car only pulled away after we turned onto the Broyle. A young lad got disqualified straight away for attacking on the wrong side of the road, crossing the double white lines within 30 seconds of the race starting proper.

Coming down the Broyle on the first lap there were 10 of us on the front controlling things as a small breakaway involving at least one Mitre rider pulled away. We were sitting comfortably coming into Laughton Road letting other riders chase the breakaway and give us a free tow. A strong wind was on our backs pushing the bunch along fast. It was going to be a very quick race. Unfortunately about 250m from the small roundabout is where my evening changed fundamentally.

Almost right in front of me Martin hit a massive pothole, wrenching his wheel and bars sideways as we raced along at 30-35mph. In front of me all I could see was his bike spinning along the ground as he tumbled into the hedgerow. Slamming on the breaks and skidding I somehow managed to avoid the bike and another Mitre body sprawled in front of me, but had a feeling someone was about to plough into the back of me. Seconds later I was out of the melee, sprinting for what was left of the bunch disappearing round the corner. The crash had split the bunch in half and we'd not even completed 1 full lap.

At maximum effot for over a mile myself and a few others chased the bunch, just about tagging on as they took the left turn to head up the small rise to the prime. Devilish timing, as the bunch surge in speed meant we had to jump again to keep up. Heart rate was hitting 98-99% after the chase from a standard start after the crash, so this second maximum demand on the body was a tough one. Nick Sky offered a wheel but I couldn't match his pace.

Hitting the Broyle I regrouped with Viv, Mick, Nick Haskoll and 4 other riders. We worked hard through-and-off for a lap to close the gap, but slowly started to lose our number. After a lap of chasing just Viv, myself and 2 others were left. The bunch was at 50 secs and unknown to us speadheaded by what was left of the Mitre chasing down a breakaway. There was no way in hell we were going to catch them.

The last 3 laps were spent riding at threshold, snatching chances to recover as the less experienced in our quadsome took long turns on the front. Coming to the finish we had our own competition, me leading Viv out down Laughton Road for a sprint finish. Unfortunately he was pipped at the line by a last ditch effort from one of our solo companions.

All in all a very tough evening, one of the toughest for some time. Heart rate was good but the early maximum efforts really ended my chances of getting involved later on. My biggest regret is not throwing every last bit of effort into latching onto Nick Sky's wheel to stay with the bunch after the crash. Its easy to think in hindsight but at the time telling your body to go beyond its limits for a third time in as many minutes isn't so easy.

Hillingdon on Saturday is going to feel my frustration!

4th June 2009 - Lewes Crits #1

Specialisation - Week 19 - Block 5

07:40am - Wakeup

• 8 Hours sleep
• Sleep quality 7
• Heart rate 46 / ?
• Mood 7
• No weight measured

Finally feeling recovered today. Heart rates down, legs feel better from a stretch last night. Will try not to over eat today to avoid stomach cramps tonight. Going to head over to Laughton about 6ish to have plenty of time to warm up.

07:15pm - Race - Lewes Criteriums #1 3/4 Road Race - 5 Laps / 33 Miles

Absolutely awesome race tonight. Felt good in the warm up and ready to go. We'd fielded 14 riders out of the 50 places in the series so there was plenty of activity from the Mitre right from the off. At the start line I found myself near the back of the bunch, but was content to sit there saving energy whilst attacks from Nigel, Wil, Nathan and Martin started on the first couple of laps.

Coming into lap 4 my heart rate was looking healthy, sticking well below threshold around 145-150bpm for most of the race so far. Folloing Mick's wheel I'd headed up to the front of the bunch where Wil was attacking again. A couple of others followed so I got a free tow to the front about a mile from the 4th and final prime.

With two guys ahead I stuck to their wheels coming into the hard left corner before the rise up to the prime. Accelerating out of the corner we'd already created a sizable gap from the bunch and the sprint for the prime was between the 3 of us. One chap was stronger and opened a 15m gap in front of me, but I'd dropped the other rider with 500m to go to the line taking the prime in second place. In this sprint uphill I'd discovered another new maximum heart rate with my HR monitor chiming at 102%. We sat up to recover, long enough to get a drink in and a gel, before grouping together to try and breakaway.

It was pretty clear that I was too cooked to be involved and shortly after got caught up by the bunch. Digging in as deep as I could I managed to tag onto the end of the bunch with my heart rate still up in the high 170's. Heading down the Broyle I just about survived and clinged onto the back of the bunch trying to recover. The gel seemed to do the trick and coming out of the roundabout onto the last lap I regained a few places up to the middle of the bunch.

Last lap I was fully recovered from the prime sprint, though still out of position. Coming into the roundabout I was second from last in the bunch and had a lot of work to do. Feeling strong I was able to accelerate out of the roundabout again, past the whole bunch and drop into the front 10 riders. Nick Sky was away on his own so I slipped into 7-8th spot and sat up. Nick was caught with about half a mile to go so I turned my thoughts to the sprint.

Up until this point I'd been in a good position, but as we neared the slight rise to the finish line riders began overtaking and starting their sprints on the other side of the road. Interesting move seeing as the finish was on a blind summit, but the roads were pretty quiet. I was getting boxed in on the gutter side, but was waiting for a gap to open up as the riders in front reacted to the attacks on the right. Unfortunately this didn't happen, probably people were reluctant to follow wheels on the wrong side of the road! The chap in front of me sat up, effectively ending my involvement in the sprint. I coasted over the line at the rear of the bunch.

All in all was an awesome race, most enjoyable yet. It was good to keep cool in the first few laps, keeping heart rate down, ready for a maximum effort on lap 4 to get prime points. Even better was being able to recover sufficiently for 2 all out efforts on the final lap. It was a great night for the Mitre, Nathan getting 1st, Driss 5th and Martin 4th I think. Add my prime points and we are looking good to win the series!

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28th May 2009 - SL Handicap #4 (Wivelsfield)

Specialisation - Week 18 - Block 5

07:00am - Wakeup

• 8 Hours sleep
• Sleep quality 7
• Heart rate 45 / 51
• Mood 7
• Weight 76.9kg

Feeling rested and ready to roll this morning. Standing heart rate the lowest for sometime, went down to 44bpm at one point during the minute. Planning to ride to Haywards Heath after work to meet Mick then on to Wivelsfield.

05:15pm - Warmup - 14 Miles EM - 32 Minutes

Crawley > Wivelsfield Green

Great warmup riding out to Wivelsfield before the race.

07:15pm - Race - SL Handicap Series #5 Wivelsfield E/1/2/3/4 - 30 Miles

Report to follow

Finished in the bunch

19th May 2009 - Dunsfold Park Series #5

Specialisation - Week 17 - Block 5

06:45am - Wakeup

• 8 Hours sleep
• Heart Rate 50 / 64
• Sleep quality 8
• Mood 7
• Weight 76.8kg

Feeling sleepy and legs aching a little after last nights ride home. Should be fine by Dunsfold tonight. Have a feeling I'm not going to be going as well as last week, but will concentrate on conserving energy this week.

07:00pm - Dunsfold Park Series #5 - E/1/2/3/4 Race - 30 Miles / 1 Hr 10 Mins

HR Ave 166 / Max 181 / Ave Speed 25.7mph

I knew tonights race was going to be really tough when during warmup I could bearly reach lactate threshold even during max efforts. This week a large field of 4ths were set off together into the sunny but very windy evening. Before we even reached the first bend we'd been caught by the 2nd/3rds guaranteeing an even more painful evening. We were soon joined by the Elites and 1sts swelling the bunch to 80 or so riders powering into to the wind at 25mph.

I hung in there for the first 3 laps before finding myself hanging out the end of the bunch. Mick and Viv were back there and helped me claw my way back in, where I was able to recover and reposition closer to the front. This manoeuvre repeated for the next 4 laps or so, suffering and hanging on whilst in the wind, then repositioning and recovering once the wind was on our backs.

The last 3 laps I was feeling my strongest and able to stay in the front 25-30. Coming into the final lap feeling good I began to think I may actually be able to finish in the front 30, being my highest placing at Dunsfold so far. However it was not to be, in the last 250m before the finish the bunch predictably increased its speed rapidly and I was left hanging on and towed over the line in the slipstream. We'd averaged 25.7 mph.

Considering the problems warming up I was really happy to have survived another wind turbine of a ride at Dunsfold. Heart rate was way down on last week, averaging just below lactate. That considered, this week was a better performance as I was able to survive without restoring to red-lining for an hour.

15th May 2009 - Hove Park Series #2

Specialisation - Week 16 - Block 4

07:00am - Wakeup

• 8 Hours sleep
• Sleep quality 8
• Heart Rate 45 / 62
• Mood 7
• Weight 76.6kg

Tired this morning but all other indicators look like I'm ready for this evenings pain. Spoke to Mick last night about warm up techniques for tonight. Plan is 20 mins EM laps, followed by x3 2 Min PI's with 2 Min recovery in between. Keep warm and ready to go.

06:45pm - Hove Park Series #2 - 4th Cat Race - 30 Mins + 5 Laps

Average HR 173 (94%) - 12th Position

In horrendous conditions I rode my first Hove Park race today. Wind and lashing rain greated the 33 4th Cat's hiding under the trees waiting for the start. I'd over eaten in fear of not having enough energy. I was to pay for this later getting stomach cramps from lunch not being digested fully.

First few laps myself, Morgan, the Mergler and 3 others kept to the front, but shortly after a break formed with 6 riders. I tried to go with them but they were in another league, eventually lapping the field a 5 laps from the finish. For 10-15minutes I was driving the chase with 6 riders on my wheel, eventually handing over to Morgan and one other guy who did a small amount of work. After 30 minutes I was tiring, losing contact with Morgan and 5 other riders. I came across the line in 11th or 12th position missing out on the points.

Was a great course and with a better preparation in June I should hopefully get some points on the table. Heart rate average was still up there, but couldn't get the high heart rates of Dunsfold.

12th May 2009 - Dunsfold Park Series #4

Specialisation - Week 16 - Block 4

06:45am - Wakeup

• 8.5 Hrs sleep
• Sleep quality 8
• Heart rate 42 / 57
• Mood 5
• Weight not measured

Felt really tired this morning, think its more stress than physical as I went to bed at 9pm last night. Yesterday evening road the masi around brighton looking for locations for doing some drawing, prob about an hour riding fixed at low effort. Had a couple of steep hills to tackle so jumped off an walked instead of standing on the pedals.

Have my first race at Dunsfold since August last year this evening. Will take it easy and just try and finish on this occassion!

07:00pm - Surrey League Dunsfold Park Series #4 - 27 Miles - 1 Hr 10 Mins

Brief report:

Definately the best race I've ridden so far strength and recovery wise. Missed out on any prime points by not catching the first group of 4V's that started with a couple minute head start. Got dropped from my group of 4ths through working too long on the front with 2 other guys trying to catch the 4V's. But what the hell, was there to train and do some work so it felt good to be actually working with other riders to catch the next group. Spent a couple of laps at 98-99% HR.

Wind was horrendous there as usual and riding on my own I struggled to recover whilst focusing on catching other riders who'd been dropped. Eventually was caught by Mick with the 2/3 cat group chasing the lead breakaway. Recovered after a lap and felt the strongest for the whole race, even able to stay in the front 4-5 of the 2/3 group doing some work. Stayed with them for the rest of the race and on the last lap put in 4 maximum efforts to get away with another Mitre rider. Felt the strongest on the bike I ever have done so far. Caught and dropped after the 3rd and longest all out effort but had enough left for a sprint across the line. Finished one lap down.

Heart rate average for the whole race was 175 or 94% of maximum. If I can recover in time am feeling good about Hove Park 4th's race on Friday.

Preparation wise, had a big feast last night over 2 sittings, followed by a big breakfast and 2 lunches today, a power bar and a nana. Drank a couple of litres of water and layed off the coffee. Before the race drank a bottle of psp energy about an hour before and ate an energy bar about 2 hours before. Was feeling like utter shite before the race, tired, stressed, lethargic. First lap soon sorted that out, getting stuck in chasing down the 4V's. Was exactly what I needed.

22nd March 2009 - Thruxton 4th Cat

Preparation - Week 8 - Block 2

06:30am - Wakeup

• 7 Hours Sleep
• Sleep Quality - 5
• Heart Rate 50 / 71
• 76.8Kg
• Mood - 7

10:15am - Thruxton 4th Cat Race - 10 Laps / 25 Miles / 1Hr 5 mins

Aims

• Finish in the top 30
• Concentrate on energy conservation in the bunch

Result

• Breakaway win followed by bunch sprint
• Finished approx 35 out of 70

Positives

• Slight hangover so this week concentrated more on keeping back in the bunch to save energy
• Was able to recover on all laps to sub threshold hr 160-165 bpm
• Was able to summon a sprint from some new depths of pain for the finish line, though not in contention for any placings
• Technically rode better than last week

Negatives

• Preparation, though unavoidable (not everyday you get a wedding at St Pauls!) resulted in a similar performance to last week
• Again went too early on the climb on the last lap to keep a good position into the chicane. Maybe next time should sit on wheels a bit longer to see who blows, then attack out of the chicane

Summary

• Another great race technically
• Improved lap recovery on last week
• Improved sheltering in the bunch
• Improved red zone effort - new max at 101% HR on the final sprint (189bpm)
• Heart rate average was 1 bpm below my lactic threshold, shows that I'm improving my ability to go into anerobic and back to aerobic repeatedly
• Heart rate average 166 / max 189

15th March 2009 - Thruxton 4th Cat

Preparation - Week 7 - Block 2

06:30am - Wakeup

• 8.5 Hours Sleep
• Sleep Quality - 8
• Heart Rate 47 / 71
• No weight measured
• Mood - 7

Woke up feeling rested and ready. Appetite good and feeling fresh. Picked Morgan up at 7:15 and drove to Thruxton in the sunshine. No wind.

10:15am - Thruxton 4th Cat Race - 10 Laps / 25 Miles

Aims

• Finish in the top 30
• Concentrate on energy conservation in the bunch

Result

• Bunch Sprint
• Finished approx 35 out of 70

Positives

• Kept in the bunch for 8 laps of 10 shielded from the wind but close enough to the front to avoid troubles behind (2 crashes!)
• Penultimate /final lap defended a good position in 5/6th place
• Final lap slipped through gap before being boxed in on the left hand side to sprint across the bunch and join the 5th wheel before the hairpin
• Strong sprint on the climb to regain a good position
• Kept heart rate 165-170 for 90% of the race
• Positioned well on each approach to the climb / hairpin

Negatives

• Followed the wrong wheel coming into the climb heading into the penultimate lap, ended up in 2nd position for much of this lap and wasted energy
• Didn't have enough left for the second sprint out of the shicane after expending too much effort on the penultimate lap

Summary

• Technically best race so far
• Positioned well throughout the race, was able to defend position
• Overcooked it on the penultimate lap (almost as at Chertsey) defending a position too early

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7th March 2009 - Darley Moor 3/4 Cat

Preparation - Week 6 - Block 2

07:00am - Wakeup

• 12 hours sleep
  
• Sleep quality - 7
  
• No heartrate measured
  
• No weight measured
• Mood - 7

Sleep well but still feeling the effects of Thursday/Friday. Feeling a little sick in the morning and no appetite. Forced down half a bowl of porridge and a banana. Drank a bottle of energy drink 1 hour before the race. GT came along to help out at the start.

10:00am - Darely Moor 3/4th Cat Race - 22 Laps / 34 Miles

Aims

• Don't get dropped from the main bunch
  
• Concentrate on breathing to recover
  

Result

• Breakaway win, followed by another breakaway then the bunch a minute down.
  
• Finished approx 50th out of 85 or so. Awaiting official results.

Positives

• Kept in the front 10 for 6 laps
  
• Cornered fast on the hairpin without any problems
• Awareness still improving
• Finished the race after riding 2/3rds alone
• Worked with others
  

Negatives

• Lack of preparation for the race beforehand ensured a poor performance
  
• Wasted energy staying with the strong 3rd cat's at the front for the first 6 laps, should of focused on just staying with the bunch instead of up near the front - not like I was strong enough to get involved!
• Dropped after 6 laps. Rode the last 16 on my own or with a few stragglers I caught up with.
  

Summary

• In tough races focus on saving energy and protection from the wind in the bunch
• Don't get preoccupied with position in races you are just trying to survive in
  
• Try a few all out efforts to stay with the bunch when in danger of getting dropped
  

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01:00pm - RR - 2o Miles

Recovery ride with Jo, GT and Jo. 20 mile loop out of Alstonefield down to Ilam, over a hill that made my legs burn even more to Waterhouses then onto the Manifold Way as far as Hulme End. Another short climb and back to Alstonefield. Felt absolutely buggered.

That evening went to the Coach and Horses in Fenny Bently to meet some of the old Peace Race riders at their annual (50th anniversary) reunion. Crashed out at 10pm shattered.

22nd February 2009 - MOD Chertsey 4th Cat

Preparation - Week 4 - Block 1

07:00am - Wakeup

• 7 hours sleep
  
• Heart Rate 62 / 80
• Weight 75.8kg

Really heavy sleep, was fast off when alarm went off. Dreamt again, same as before Hell of the Ashdown. Heart rate a lot higher, still feeling the effects of the fitness test yesterday. Legs feel tight.

10:00am - MOD Chertsey 4th Cat Race - 10 Laps / 20 Miles

Aims

• Focus on keeping a good position i.e top 10 - stay out of trouble
• Concentrate on breathing to recover
  

Result

• Bunch sprint after approx 53 mins racing
  
• Finished approx 40th out of 85 or so - Results.

Positives

• Kept in the front 10 for 7 of 10 laps
• Descended and cornered fast without any problems
• Felt very strong on the hills, using the steepest ascent to reposition into the top 5-10 on 7 laps
  
• Awareness improved
  

Negatives

• Having to brake sometimes, but only a few times when problems up front
• Stayed on the front too long on one lap and wasted energy
• Wasted energy on penultimate lap finishing straight by trying to stay in touch with top 10, when at the end of the straight the bunch all came together anyway
• After losing energy couldn't reposition as easily on the climbs, hit the last climb in 30th position and lost another approx 10 places in the sprint
• Didn't make myself uncomfortable at any point, didn't get out of the saddle once.

Summary

• Work on short efforts into the red zone and breathing to recover
• Don't waste energy riding too close/on the front
• Within reason don't waste energy trying to keep position on the home straight - save efforts for the climbs/descents to gain position
• Neck a gel with a few laps to go to keep the tank full
  
• Need to be in front 15 coming into the shicane on the last lap
• The race is much more enjoyable and safer in the front 10!
  
• More efforts out of the saddle!

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