Cycling on Islay

raw spiritsSome time last winter my very good friend Mike rang me and suggested we had a few days on Islay to do a bit of cycling and visit some of the malt whisky distilleries on the island. I had bought him some time before the book “Raw Spirit: in search of the perfect dram” a sort of alcoholically enhanced road trip round the distilleries of Scotland written by the author Iain Banks. Mike suggested we undertake a mini version of his quest by exploring the single malts of Islay. Last April, shortly after Mike and I had made our plan,  Iain Banks announced he was suffering from cancer of the gall bladder and had only a few months to live. Sadly he died in the early hours of Sunday 9th June at the age of 59 while we were on the island following in his footsteps. (Added 15th June: Iain Bank’s last interview in the Guardian).

This would be my first cycle tour for over 20 years so I approached it with some trepidation. Since starting cycling more regularly again last July I had only done one ride over 20 miles and had not ridden for more than two consecutive days. However, the island is fairly flat and quite a few of the distilleries would be within 12 miles or so of our B&B so all should be well. So on Thursday 6th June we drove to Kennacraig where we parked up Mike’s car and caught the 1.00 pm ferry that got us to Port Askaig about 3.00 pm. In the bar we met a young couple doing a cycle tour of the islands who told us about the beach rugby tournament at Port Ellen on Saturday and recommended the Bruichladdich distillery tour, information we would find very useful.

We disembarked in bright sun under a cloudless sky with a gentle cooling breeze – ideal weather for cycling. The climb out of Port Askaig turned out to be the most demanding of the whole holiday. It starts up a fairly steep hair-pinned ramp (about 17% or 1 in 7) and then continues at a gentler gradient for a mile or so. I didn’t have to resort to walking but I did stop a couple of times to admire the view! Our bikes were quite heavily laden which didn’t help but we soon got into a plodding rhythm and began to roll along quite comfortably over the top. The main road continues for about 3 miles to Ballygrant where there is a much more picturesque minor road signposted left to Mulindry, the Glen Road. I got this information and much more from the cycling guidance published on a blog called thewashingmachinepost run by Brian Palmer and his article cycling on islay. If you are thinking of cycling on Islay I  would recommend this for route suggestions and some good advice and local knowledge. He also offers a bike repair service in Bowmore should you need it. I had had some contact with Brian via Twitter and hoped to at least say hello to him while we were there but the best I did was to see him ride past on two separate occasions! Next time. This was a lovely traffic free (except for a post office van) single track road and within 4 miles we had seen a group of red deer and, amazingly, a couple of Golden Eagles. Unfortunately a little later we had the only mishap of the holiday. I had strapped my helmet to my carrier (a lesson here perhaps) but the elasticated bungee cord had come adrift and got caught in the gear block bringing me to a shuddering halt by winding itself round and jamming between the sprockets. I had to take the two water bottles out of their cages and remove the pannier bags and handlebar bag before turning the bike upside down to get at and free the block. This was quite a struggle and I had just about finished when Mike came back to find out what had happened to me. My hands where black with grease and muck but he had a packet of alcohol-moistened baby wipes which helped me get the worst off. Fortunately there appeared to be no damage to the rear mechanism and so I reloaded the bike and we continued our journey. It wasn’t till we got to our destination that I realised I had left the two water bottles by the side of the road, in the grass. For all I know they are still there but if anyone finds them, they are very welcome. We eventually dropped down into Bridgend where we turned left along the main road towards Bowmore and our accommodation for the next four nights, the Allandale B&B at Gartnatra, a small hamlet a mile to the north of Bowmore. We recommend this B&B unreservedly. The room we had was excellent as were the facilities. The breakfasts were great and ideal for setting us up for each day’s exertions. Fiona, our hostess, could not have been more helpful and made us feel very much at home. The house is ideally situated for seeing the whole island and it is only a 15 minute walk or 3 minute drive to Bowmore where there is plenty of choice for eating and drinking and a good range of shops. It is also right on the shore of Loch Indaal with expansive views across to Bruichladdich to the west and the Paps of Jura to the north.  Every evening we had spectacular sunsets followed only a few hours later by splendid sunrises! We would particularly like to thank Fiona for introducing us to Stornoway black pudding and The Botanist gin (more of which later). That evening we had a nice meal at the Lochside Hotel overlooking the sea and a stroll back for an early-ish night after a long day.

sunset Islay June 2013 023

Sunset, back of Allendale B&B, 10.20pm 7th June 2013

day 2 routeThe following morning, Friday, we set off on what would turn out to be our longest ride and only distillery tour. Another warm sunny day with a gentle breeze. We set off through Bridgend where we turned left onto the A847 just past the Bridgend Hotel and the car park and Spa. The main road was very pleasant and had great sea views but after about 3 miles we turned right on the B8017 inland towards Loch Gruinart which we followed to the RSPB Visitors’ Centre and Nature Reserve.

As we approached the Centre I nearly ran over a young woman lying hidden in the roadside grass. It turned out she was one of the Centre Wardens and was trying to photograph a Corncrake. When she joined us back at the Centre she explained that the Corncrake is a very shy and elusive bird and hard to photograph. You generally only know there is one about by its distinctive call, a bit like a brake block rubbing on a rusty buckled rim. She was very concerned about this rather boring looking bird as she explained it had RSPB Red Status signifying the highest conservation priority, a species needing urgent action. Overcome with emotion I bought a little Corncrake badge as my contribution to its continued survival. Leaving the Centre we took the narrow unclassified road opposite its entrance and rode the 4 or so miles to the heart of the reserve at the loch at Ardnave Point where we were entertained for a while by some very noisy Oyster-catchers.

Islay June 2013 009 loch gormRiding back down the road to the Centre we turned right to continue on the B road until we emerged at a T junction approaching Loch Gorm. At this point we made the what turned out to be gormless decision to go straight over the junction and onto an unmade track that ran down to and  alongside the loch. We chose to ignore the sign that said there was no way though as the map didn’t indicate this and there were no buildings marked that might mean a privately owned obstacle to our passing. After a few hundred yards we also ignored a sign that said ‘end of public road’ despite the track being flooded at this point. We cycled on into the water and almost immediately ground to a halt in the deep boggy mud. Our shoes filled with muddy water that soon splashed up to our knees and we had no choice other than to dismount and push our bikes. The water was quite deep so we skirted away from the track to find a firmer dryer route but the surrounding land was water logged and deep water became deep mud. In retrospect we should have continued on the track. Even better would have been to take our shoes and socks off and walked along the flooded track. We rounded the back of a derelict barn and eventually heaved ourselves and bikes back onto the dry track beyond the bog beside another ‘end of public road’ sign for travellers coming from the other direction. A little later the track went alongside the edge of the loch and Mike washed the bright orange mud off his legs. We were going to the Bruichladdich distillery tour later and wanted to look vaguely respectable at least. We washed our socks out but my white ones stayed resolutely streaky orange and will probably never be the same again.

Bruichladdich Distillery

Bruichladdich Distillery

The end of the track brought us to a minor road at which we turned left to the equally picturesque B8018 at which we turned right to rejoin the A847 that would eventually take us back to Bridgend. But first we turned the other way for 2 miles to the distillery at Bruichladdich arriving about 30 minutes before the 3.00 pm tour. We were invited to try a dram or two while we were waiting. It would have been rude to demur so we dutifully tried a couple. I had one called Rocks, introduced in 2007 and designed to drink with ice. As instructed by our host, we tasted the whisky neat first and then again with a couple of drops of water if necessary. I then tried one straight from the cask (if you wanted to buy this one they filled a bottle for you). I can’t recall what it was called but it was from a sherry barrel and was a beautiful reddish colour. I do remember it being very nice and about £55 a bottle. The tour itself was conducted by an attractive young woman (this seems to be the norm) and was very interesting. Mike and I and our wives had done a tour of the Remy Martin brandy distillery at Cognac 12 or so years ago where we learnt that it was the Scots distillers that had set up their stills and showed the French how to do it. The equipment and process we saw and had described to us at Bruichladdich was pretty well identical to what we had seen at Remy Martin. It turns out that Remy Martin had just bought Bruichladdich, so what goes around comes around. Apparently the new owners are not going to interfere in any way with production techniques or processes but bring their marketing and distribution to the party. The process at Bruichladdich is very traditional and uses much of the equipment from the 1800s. The great copper stills are original and the processes are monitored with hydrometers and thermometers, dials and stop cocks. There are no computers and very little stainless steel. Many of the distilleries are now modern stainless steel factories, automatic and push button and employ relatively few people. Bruichladdich still uses wooden fermentation vessels and employs more staff than  any of the others. After the tour we went back to the visitors’ centre to taste a few more malts. I was keen to try Octomore. Up to about 10 years ago Bruichladdich had mainly been producing unpeated whiskies for blending and did not have a reputation for the peaty single malts that perhaps the island is best known for. Octomore is their peatiest offering and I wanted to see how it compares with another one I am familiar with, Laphroaig. Octomore wasn’t one of the offerings at the tasting bar but none-the-less our hostess went off to fetch me a glass. It was very nice and, as best I could tell, I would prefer it to the Laphroaig I buy from my local supermarket. On enquiring I was told the one I was tasting was £109 a bottle. In fact neither Mike or I bought any malts while we were there.

Fiona at our B&B had introduced us to the new gin that the distillery was now producing called The Botanist. Only one batch has been made so far using a still called Ugly Betty. There has been no marketing and the rapid sales have been due almost exclusively to word of mouth. When it was first made available it briefly outsold the whiskies by 3 bottles to 1 apparently. I’m not usually a gin drinker but this is lovely and aromatic. In addition to the usual 9 primary gin elements it also contains 22 wild botanicals sourced from the island by their own team of foragers. One day this is likely to be available in English supermarkets but for the moment there is neither sufficient supply or any marketing. Both our wives, Julia and Cathy, quite like the odd glass of gin so we did the decent thing and bought the gin rather than the whisky. The tour cost £5 (an absolute bargain) but you get this back as a discount if you buy anything. Our tour was just us and two young women who did not intend to buy anything and they very kindly gave us their tickets. This allowed us to get a £5 discount on two bottles each.

It was now 4.00 pm and we wended our way back along the coast road towards home stopping only for an hour or so at the Bridgend Hotel for a coffee and a scone with cream and jam. We had read somewhere that the secret to successful cycling was regular intakes of food and we felt a little scone-power would help us cover the last 2 miles home. By the time we got back to our B&B we had been out for about 8 hours and covered 31 miles on our bikes. For me it had been a perfect day’s cycling. That evening we ate at the only Indian restaurant in Bowmore, the Taj Mahal. Living in Bradford I was expecting to be disappointed. In fact I thought the food was good, certainly in terms of quantity, flavour and service. However, despite both of us ordering medium strength main courses, mine turned out to be rather mild and Mike’s was very hot. He was given a dish of yoghurt to dilute the heat but this didn’t help much. Despite this I would recommend the Taj Mahal but just make sure you get the ‘heat’ you want.

Next day, Saturday, was the day of the Beach Rugby at Port Ellen that we had been told about by the young couple we had met on the ferry. This is the 10th year of the event which apparently has gone from strength to strength. From our B&B to Port Ellen is through Bowmore and up the little steep climb to the distinctive round church (so there is nowhere for the Devil to hide we were told). The road bares right at the church where you can either continue on the very straight main road along the coast to Port Ellen past the airport or, which we did, turn left and climb a little for a couple of miles inland to join and turn right on a quieter and more interesting road. It was on this road that I got my first sighting, I think, of Brian Palmer going back towards Bowmore. A later conversation with Fiona and another sighting on the Sunday probably confirmed this initial sighting was the real man! Only Brian will know if he was at that place going in that direction at mid to latish Sunday morning.

We arrived at Port Ellen and parked our bikes behind the public loos. The format is quite simple. There is a separate men’s and women’s tournament. The teams are divided into groups for a round-robin stage where each team plays all the others in their group. The matches are two halves of 4 minutes each way. There are no scrums or line outs. Once tackled the player must get the ball back to his team within 3 seconds or the ball is handed over to the other team. Fouls and infringements give the ball to the offended against team. A try is 1 point and points for each team are added at the end of the group matches. The group winners, the ones with the most points, go through to the knock-out stages of the main competition. The runners up go into a Plate competition and there is a another consolation competition for teams finishing third in their groups. The eliminated teams can now, as the commentator said, drink even more than they were when they were still in the competition. There are three pitches marked out for the early stages with a halfway line and two try lines.

Islay June 2013 034 beach rugby

The games were fast and furious and great entertainment. There was no messing and the tackling was often ferocious, both in the men’s and women’s matches. The sand was fine, loose and deep and no doubt moderated the speed of running and the force of tackling to some extent but none-the-less a few injuries were suffered, hopefully not too serious. Apart from the games there were two notable entertaining features of the event. The first was the free Bruichladdich whisky and gin tent. I say free but you had to make a charitable donation in exchange for your drinks. Mike and I had a number of gin and tonics and, from the food wagons, a large portion of cracked crab claws. Not quite cracked enough as it happened but Mike had his emergency pliers with him so the day was saved. He generously lent them to one of the eliminated women’s teams that had sat in front of us  and were having a similar problem with their crabs. They charitably engaged us in a little banter which ended abruptly when one of the eliminated men’s teams came to join them. Pity. We had so much to offer. The other notable feature was the commentator who was very droll and entertaining. He had a clever way of dealing with lost property as well as plugging the various items available for purchase. Amongst these were ‘Eat Sand’ T shirts which he informed us were available for men in medium, large, extra large and extra extra large and for the women, extra tight. After the main final we rode home along the bottom road around 6.00 in the evening and called in at the Harbour Inn Hotel Restaurant in Bowmore to book a table for two at 9.30 before going home for a shower and changing for the evening.

We arrived a little early at the restaurant and started the evening sat in the lounge with a Kir each. In the armchairs next to us were four very smart well groomed middle aged men. There was a predominance of pink in their attire and they appeared to be two couples. They were shown to a table in the restaurant a few minutes before us. When we were collected we found our table was next to theirs in the window with a beautiful view over the harbour and the sea; all very romantic. They engaged us in conversation almost immediately and within a couple of minutes they had succeeded in letting us know they all had wives at home, they were Norwegian and members of the Oslo Whisky Society. Likewise we managed to establish in our first couple of sentences that we also had wives at home and were old friends cycling together. We had a great evening with them and ended up in the Lochside Hotel, where they were staying, for a few drams. They absolutely insisted that we must cruise the west coast of Norway as it is one of the wonders of the natural world. I’ve heard this from others but I understand Norway is very expensive.The food at the Harbour was excellent except for one thing. Our main courses came covered with what looked like cuckoo spit. I understand there was a fashion in expensive restaurants to decorate food with ‘foam’ but I thought that died out years ago. I’m obviously wrong. I’m not sure what it adds to the flavour, if anything, but it looks pretty unpleasant, at least to our no doubt unsophisticated eyes. On returning home we had a dram of Bunnahabhian with Fiona who reported she had seen Brian Palmer during the day and told him she had a couple of cyclists staying with her one of whom had been in touch with him on Twitter. He asked her to let us know they (I assume his club, the Velo Club d’Ardbeg) would be going on a ride the next day starting at Debbies Mini Market at Bruichladdich and we would be very welcome to joint them. This was a very generous offer but realistically, given my current fitness and lack of miles, I really didn’t think I would be up to anything like a normal paced club run. If you read this Brian, thanks very much for your generous offer and, if all goes to plan, hopefully I will be able to take you up on it when we will surely visit your beautiful island again.

Sunday was to be our last full day and we decided to take it easy and make our way to Port Charlotte about 12 miles away further south beyond Bruichladdich after buying newspapers at Bowmore. Fiona told us the papers probably wouldn’t be in Bowmore until after midday so we set off towards Bridgend where we stopped for a coffee and waited for them to be delivered to the Spa there at 1.00pm. Then it was on to the Port Charlotte Hotel for lunch and a beer and a relaxing hour or two reading the papers. Unfortunately we didn’t arrive until 2.10 pm and the kitchen packed up at 2.00 so there weren’t any sandwiches on offer. We made do with peanuts and crisps and our emergency bananas. Sunday may not be the best day to go there as we were keen to see the Islay Museum but that was shut too, somewhat ironically as it was housed in an old church. Mid afternoon we made our way back to Bridgend stopping only at the Bruichladdich distillery as Mike wanted to pick up two more bottles of The Botanist gin but again we were just too late and the distillery was closed. Mike managed to score his 2 bottles from the Spa at Bridgend while I went over to the hotel to order our coffees, scones, cream and jam. Just as I came out of the hotel having placed the order who should I see riding past and disappearing down the road towards Bowmore but Brian Palmer again. It had been a day of near misses. We had another excellent meal that evening at the Lochside Hotel before home for a fairly early night. We had to rise early next day to pack and have a 7.15 am breakfast to set off in time for the 9.45 ferry from Port Ellen.

So Monday was just a matter of doing the 11 miles along the bottom road to Port Ellen in time for the ferry back to the mainland. This is the only day we had a bit of trouble with the wind and we had to plug into a brisk breeze for the whole ride. However, we had a pleasant unscheduled stop as we went past the airport. Our Norwegian friends from the Saturday evening had seen us grinding along, presumably from a taxi that had overtaken us, and were waiting for us as we rode past. It was great to see them again and have a brief chat and it was a good excuse for a break. We got to the ferry about 30 mins early and boarded with quite a few of the players from the Beach Rugby last Saturday. Some were a bit the worse for wear, for a variety of reasons, but all was good humoured and we were soon disembarking at Kennacraig.

So, for me, a near perfect return to bike touring was over. In the end we didn’t visit all the distilleries we had intended and didn’t try all the whiskies we thought we would although we still managed to drink a fair few. We probably didn’t ride as far as we thought we would either, only about 107 miles in all with 83 over the 3 full days we were there. But we saw much of the island, met and chatted to some very friendly people, tourists and residents, and enjoyed a perfect few days of weather. Mike was excellent company as always and, between putting the world to rights, we had some good laughs and some brilliant cycling. We had the unexpected pleasure of discovering and watching the beach rugby and finding what is possibly the finest gin in the world! Or at least the most exclusive. We had also seen eagles; the island is clearly a bird watcher’s paradise. I would heartily recommend Islay for a holiday, particularly for cycling. The few main roads are relatively quiet most of the time and there are many even quieter single track roads to explore as well as off road lanes. The relative lack of hills might not suite everyone but it makes for good cycling for the less fit or masochistic. And there are some challenges for those that seek them. The scenery is very attractive and often viewed against dramatic seascapes and distant hills. We found the vehicle drivers very patient and considerate. The island and its people are friendly and welcoming and there is much to do and see. As we said to Fiona, we will definitely be back.

Islay June 2013 045 paps

View of the Paps of Jura from Allendale B&B (zoom)

The marginal gain of ageing

lardSince I started on this project to lose weight and get fitter through a change in eating and getting back on my bike I have so far lost 3 stone 1 lb. That is 39 x 500 gramme packets of lard. One thing that has surprised me a bit and which I found rather disconcerting, initially at least, was that a rather skinny individual was emerging as the blubber disappeared. I rather assumed I would begin to see something like the body shape I had in my 30s, or perhaps 40s. It is quite clear however that over the last 30 years or so (I’m 67 now) I have lost a fair bit of muscle and my arms and legs are quite a bit thinner than they used to be. This has been largely disguised by the build up of fat over the same period but is now becoming apparent. This probably partly explains the high fat percentage I had, round 40% last October, since my lean weight was going down at the same time that my fat weight was going up. It is now roundabout 31%, a lot better but a way to go to get into the 17% to 25% that is regarded as healthy for my age. I’m not quite sure what the calculation is but I guess I will need to lose another 18 lb or so to get down to the 25% upper limit. At present rate of progress this could be about the end of November.

As I’ve indicated in other posts, it looks like about 30% of my weight loss is down to the cycling and the other 70% due to changes in my eating habits. So diet has been the main factor. From the point of view of cycling for someone like me performance gains are usually down to losing weight and thus improving the power/weight ratio. In fact losing 3 stone even without getting any fitter would have improved my performance significantly even without any increase in fitness and power. But there is no doubt that, through the cycling, my fitness has improved significantly. My resting pulse is now 55 bpm (down from 75) and my blood pressure has come down to normal from being rather high. The long up hill drags that make up a large part of my regular local training runs are now ridden in slightly higher gears at a slightly faster speed, due both to weight loss and improved fitness. Nothing dramatic but encouraging signs of progress.

So perhaps the fact that I have lost muscle bulk over the last 30 years or so is a small blessing in disguise. If I continue to lose weight and strengthen the muscles through cycling without putting any more muscle on I may improve a little more than I had expected. There are all sorts of well documented factors in the ageing process that lead to physical deterioration, limitations on heart and lung function, maximum power outputs, recovery times and so on. Perhaps a small off-set to this can be a changing body shape. As you get older you can get meaner and leaner. In fact changing body shape has been an increasingly important part of elite athletes’ training and dietary regimes and strategies in recent years. Bradley Wiggins’ strenuous efforts to shed a few kilogrammes in pursuit of Grand Tour success is well known. And of course a major factor in Lance Armstrong’s transformation from a Tour also ran to a 7 times winner (leaving aside other reasons) is the equally dramatic transformation in his body shape after cancer.

My new bike

On the 8th March I posted here on my thinking about a new bike (buying a new bike) and identifying the Giant Defy 2 Advanced as the leading contender for my money. But due to it having been announced as the magazine Cycling Plus Bike of the Year, they would not be available at the dealers I contacted until late May or even early June. Then Graham Shortt of the Edinburgh Bicycle Cooperative in Leeds commented on the post saying they could get one for me within a few days. So, to cut a long story short, that’s where I collected my new bike on Good Friday.New bike 800

giant stem 002 800

Inverted stem with 10 mm spacer

A week ago I went along to the shop at Chapel Allerton where Graham spent some considerable time helping me decide which size of frame I needed. The problem was that, at 6 foot, I was exactly halfway between two of Giant’s frame sizes – medium/large and large. He produced 2 bikes with these frame sizes and managed to fit them both to the position I wanted. This involved changing a stem on one, inverting the stem on the other, moving and adjusting the saddles of both, and trying a few different combinations of spacers to adjust the height of the handlebars. For each change I took the bikes out for a spin round the block which included a surprisingly steep hill. In the end I road the two bikes adjusted to identical positions and chose the smaller frame. The smaller frame seemed quicker in the bends. The last thing I did was ride them both round the car park in tight circles and the smaller framed bike definitely felt as if it cornered better. I’m not sure why this is and may just be an impression rather than a physical reality. The wheelbase of the smaller framed  bike is just 1.5 centimetres shorter, just over half and inch, but I’d be surprised if this made that much difference to handling and cornering. In the meantime I learned a lot about the modern head set and stem arrangements. The illustration above is of the set-up we ended up with for the smaller frame – the default stem length but inverted (which raises it) and with a 10 mm spacer (which lowers it). For future reference this stem height calculator may be useful, http://alex.phred.org/stemchart/, provided you know the angle and length of the stems you wish to compare and the available spacers.

The other issue we discussed was gearing. As someone who makes regular use of the smallest of the 3 chain rings on my hybrid to get up even quite modest hills I was worried that the fashionable ‘compact’ double chain ring set up wouldn’t give me the crawler gears I need. However, the bike has 10 sprockets on the block giving a theoretical 20 gears. My other bikes have blocks of 5 and 6. In practice you shouldn’t use top and bottom sprockets with the small and big chain ring respectively and there is some overlap so you end up with 18 usable gears. I could have had a triple chain set fitted for about £300 extra or an 11-30 block fitted instead of the 11-28 default for about £40. I decided to stick with the default as the bike is considerably lighter and more efficient than my hybrid and in due course so will I be. I can always get lower gears fitted one way or another later if I need them.

Graham told me about a nice on-line ‘drag and drop’ graphical gear calculator I found very useful to compare different combinations of chain rings and rear sprockets. You can view my 34/50 11-28 set up there. It shows the full range of gears in inches, percentage difference between adjacent gears and how fast you would be going in each gear at a cadence of 90 rpm. A more conventional gear calculator can be found at http://www.sheldonbrown.com/gears/.

So, as should be evident from this post, I was not short of attention, good advice and information from Graham and his colleagues at The Edinburgh Cycle Cooperative. This extended to the advice I got with pedals and shoes as I had never used the ‘new’ clip-less pedals and shoes before, another trip into the unknown. I was also very happy to deal with a worker owned cooperative. And the icing on the cake was when I was advised that, if I delayed buying and collecting the bike until Good Friday, I would get the sale discount on all goods including bikes of 15%!

Since collecting the bike yesterday I have been out on it twice for short rides to check the position and get used to the clip-less pedals. The position may need a little tweak and I will be going back to the shop in due course for a fine tune. Getting used to the pedals may be a bit more of a problem. On my first ride I couldn’t get my foot free as I approached a busy roundabout. I ended up using someone’s front garden path as and escape route before I got free. Embarrassing. I’ve got the hang of that bit now but I still have trouble getting my second foot clipped in when I set off. I am assured this will become second nature in due course. So far I am delighted with the bike. Comparing times and speeds on courses I have done on my hybrid it is clearly an easier bike to ride. Long drags I struggled up at about 4 to 5 mph I went up at 6 to 8 mph. Still not likely to worry Wiggins but a significant percentage improvement for me. Flat cruising speed is now nearer 20 mph rather than 16 and I’ve added a few miles an hour to my descent speeds too but this is probably due to the higher gearing. The bike is marketed as a comfortable but sporty endurance bike but I’m sure it is a better race bike than I’ve ever had before. It will be interesting to compare it with my retro Woodrup racer when I get it out when Spring arrives.

Reviewing targets

I’m beginning to think about what my objectives and targets are. Initially my main concern was general health as I approached retirement. My GP calculated, on the basis of weight, blood pressure, cholesterol and aspects of my life style, that I had about a 1 in 3 chance of having a ‘heart event’ in the next 10 years. In addition to this I was not enjoying physical activity, something that had been very important for much of my life – mainly cycling, squash and walking. Since I wanted to do more cycling and walking in a reasonably long , healthy and active retirement it was necessary that I started to reverse the trend of the previous 20 years and lose weight and get fit. This much I have written about before. I have also intimated, partly in jest, that I would like to take part in the alpine sportive, La Marmotte, in July 2016 when I am 70. This gives me about 3 and a half years to get ready. In all probability this may well be beyond me but it gives me a target and even if I fall short no doubt I will be much fitter and healthier as a result of trying to achieve it. There will also be intermediate objectives and challenges along the way as over the next three summers I will be gradually progressing to ever more demanding rides some of which will be longer club runs and sportives. I have also thinking about dabbling again in local club time trials. I won’t be particularly competitive of course but the age group system will give me a realistic benchmark and PBs will be more important than position on the leader board. I will probably start with a few 10 mile events, perhaps at the back end of this season, and build up to 25s and 50s next year. For the hillier spotives I will have to revise my weigh loss target, currently 13 stone 7 lb, down to nearer 12 stone and below. This post is just to record that I am considering a rather more ambitious project than I started with last July. I’ll see how I get on over the next 12 months or so.

December to February activity

The first 3 months activity, September, October and November, were summarised in the post earlier. This is a summary of December, January and February. At the beginning last September I weighed about 17 stone, By the end of the first 3 months I was down to 15 stone 10 lbs. Now, at the end of February, I am down to 14 stone 12 lbs. Weight loss has been quite a bit slower therefore but this period covers Christmas and the New Year. In fact I put on about 3 pounds over December. In addition my riding on the road has reduced quite a bit, perhaps not surprising given it is winter. On the whole I am pleased with my progress and I am on target to get below 14 stone in another 3 months, the end of May, when I will probably take delivery of a new Chris Hoy road bike.

December:
12 x turbo sessions total minutes 380
1 road ride 11 miles
End weight 15 stone 10 lb

January:
14 x turbo sessions total minutes 425
2 road rides total 13 miles
End weight 15 stone 5 lb

February:
11 x turbo sessions total minutes 355
4 road rides total 41 miles
End weight 14 stone 12 lb

Following a rough calculation I did in an earlier post I decided it would be interesting to calculate each month’s weight loss as a percentage due to exercise and to calorie reduced diet. On the basis that 1 lb loss is the equivalent of a 3,500 calorie deficit it is possible to use the calories burnt figure given by a combination of my Polar HR monitor and the Garmin ride calculator to calculate weight loss due to exercise and this as a percentage of the total loss over each month. The figures for the months I have the data for are:

November: Total loss 6 lb, loss due to exercise 2.25 lb or 37% (exercise calories = 7861)

December: Total gain(!) 3 lb, loss due to exercise 1.1 lb, presumably the gain would have been 4.1 lb without the exercise  (exercise calories = 3987)

January: Total loss 5 lb, loss due to exercise 1.48 lb or 30%  (exercise calories = 5185)

February: Total loss 7 lb, loss due to exercise 1.7 lb or 24% (exercise calories 6,079)

December included the festive season of course and equivalent to a 2 week break in exercise. It looks like a pattern is emerging of 7 lb loss per 3 months with about 25%-30% dues to cycling. My weight at the end of February is 14 stone 12 lb so by the end of May I could be down to 13 stone 5 lb. This would amount to a total loss of 4 stone since July last year.

First 3 months activity

Although it was the Tour De France in July and a holiday in France in August that got me back on my turbo and bike, it was really September when I started to take it a bit more seriously. I had been about 17 stone 5 at the beginning of July but down to nearer 17 stone at the end of August and this modest progress was an important part of my motivation to step things up a bit. By the end of this 3 months I am down to 15 stone 10 lbs. This is a bare summary of my cycling activity for the first 3 months of more serious intent.

September:
4 x 10 minute turbo sessions, total 40 minutes
3 x social rides with the Leeds Cycle Action Group (LCAG), total 36 miles
3 x 6.5 local rides, total miles approx. 20 miles

October:
9 x turbo sessions (4 x 15, 4 x 20, 1 x 25) total 165 minutes
3 x social rides with LCAG, total 36 miles
5 x local rides (1 x 6.5, 3 x 7.6, 1 x 10) total 39 miles
1 social ride with Chris Robbins, near Knaresborough, total 14 miles

November:
14 x turbo sessions (2 x 25, 12 x 30) total minutes 410
1 x social ride with LCAG, total 12 miles
4 local rides (1 x 6.5, 3 x 10) total 65 miles

Monthly totals:
September turbo 40 minutes, road miles 56
October turbo 165 minutes, road miles 89
November turbo 410 minutes, road miles 77

The local circuit round Greengates has been lengthened into a 10 mile variant over the period and the turbo sessions have been lengthened to 30 minutes. I suspect these will stay the same now for the next 2 or 3 months with the shorter circuit being used if time or the weather are against me. I will continue to go on the LCAG social rides whenever possible throughout the winter.

Over the period of 3 months I have been on a modest calorie reduced diet aiming at the low end of 1500 – 2000 per day. My weight today is 15 stone 10 lbs. Assuming it was 17 stone at the end of August it represents a loss of 1 stone 4 lbs. If I keep this up for the next 3 months I will be about 14 stone 6 lb by the end of February. This is unlikely as weight loss will get harder I’m sure. Frankly, if I’m under 15 stone by then I will be delighted. Especially as this is my target for rewarding myself with a decent road bike!

Training with heart monitor – update

Since starting to use a heart rate monitor, as outlined in a previous post, I have had some confusing results. All the various formulae for calculating my maximum heart rate based on my age (66) give a figure of round about 160 yet on my bike I have seen a figure of 177 on a couple of hills. So, using this figure, I have revised the values for the various training zones that are now as follows:

Zone 1 (60-65% of maximum heart rate): For long, easy rides, to improve the combustion and storage of fats. (106-115)

Zone 2 (65-75% of MHR): The basic base training zone. Longish rides of medium stress. (115-133)

Zone 3 (75-82% of MHR): For development of aerobic capacity and endurance with moderate volume at very controlled intensity. (133-145)

Zone 4 (82-89% of MHR): For simulating pace when tapering for a race. (145-158)

Zone 5 (89-94% of MHR): For raising anaerobic threshold. Good sessions for 10- and 25-mile time-trials. (158-166)

Zone 6 (94-100% of MHR): For high-intensity interval training to increase maximum power and speed (166-177)

My typical maximum and average heart rates for sessions on the turbo are maximum HR = 145-155, average HR = 120-130. This puts most of my turbo training in the “for simulating pace when tapering for a race”. I should emphasis that I am pedalling briskly, 80 to 90 rpm, and feeling quite comfortable. This is not hard training.

On my last 10 mile ride involving 589 feet of climbing and averaging 10.8 mph my maximum heart rate was 175 and the average 155. In other words I was in ranges 4, 5 and 6 (tapering for racing, anaerobic threshold and high intensity) for most of the ride. It seems that to stay anywhere near my theoretical fat burning zone (106-115) I would have to take it very easy. I suspect that even getting off and walking up the hills would put me above this! I have no idea what this means for my general state of fitness. I am now down to 15 stone 11 lbs, a weight loss of 1 stone 8 lb in about 3 months so the fat is going somewhere. 
Anyway, I’m not dead yet so I’ll keep going with the same programme.

Progress report – 2 months in

I thought it would be useful (bearing in mind whatever else this blog is for it’s to help keep me motivated) to summarise progress so far. The main objective of all this is to get healthy and fit enough to enjoy a long active retirement. Getting back on the bike is the way I will achieve this but also an important objective in its own right as hopefully it will be one of the major activities of my retirement, for leisure and as a mode of transport. Apart from exercise the other key component of the get fit and live for ever plan is weight loss through changing my eating habits and dietary regime. This amounts to cutting back a bit on alcohol and reducing my calorie intake by an average of 500 a day. This, combined with moderate exercise, should mean I lose between 1 and 2 lb per week. I started this in September, about 8 weeks ago, and I’m down to 16 stone 3 lb from 17 stone 5 lb, a loss of 16 lbs or 2 lbs per week, so this seems to be working OK so far.

My exercise/training regime started at the beginning of September. I got my old turbo rollers out of the garage, unused for over 30 years, and started doing 10 minutes steady pedalling, about 70-75 rpm, two or three times a week. I also devised an as flat as possible  short road circuit I could ride regularly straight from home. Living where I do it is impossible to avoid the hills. The flattest I could find starts with a 1.5 mile uphill drag followed by undulating roads and a steeper half mile climb towards the end. The total distance is 6.5 miles which I did once a week in September and got the time down from 42 to 36 minutes. From the beginning of this month, October, I have extended the circuit , first to 7.5 miles and now to 10 miles. I’m averaging about 11 mph at the moment, an improvement on my initial speed of 9 mph that included a couple of stops on the hills to get my breathing back under control. Not very fast but it is hilly!

Also this month I have increased the turbo roller sessions to 20 minutes per session and to 3 times a week. I find this rather boring and, inspired by Richard Hall who I hope to do some riding with next year, I will be putting an interval training programme together that will help me extend the turbo sessions to 30 minutes alleviated by some variety and goals. I have a heart rate monitor and, if I can understand the instructions and set it up properly, I will be able to measure any progress I am making in terms of maximum BPS and recovery between intervals. Hopefully this will figure in a later progress report.

In addition to all this, I have been going on the Leeds Cycle Action Group’s (LCAG) social rides on Saturday mornings, starting on the 8th September. To date I have been on six rides. These tend to be between 12 and 15 miles. These run all through the year and I intend to go on as many as I can through the winter as the weather and other commitments allow.

As for the future, I hope to be able to join the LCAG’s fortnightly intermediate Sunday morning rides (30 to 35 miles) when they start again next March with a view to eventually being able to do the longer rides, 50 – 70 miles, on the alternate Sundays. I also want to set myself specific targets by choosing and registering for some Sportive events. I may be restricted in my choice for next year as these tend to be quite long and hilly. Another possibility is the annual London to Brighton Heart Foundation event. My old heavy hybrid bike would not be entirely suitable for this so as a further incentive I have promised myself a new road bike before spring next year, perhaps the beginning of March when I should be down to 15 stones if I’m on target. Who knows, I may even do the odd club time trial. And what better way to celebrate my 70th birthday in 2016 than ride La Marmotte!

Time trialling east of Knaresborough

This is the second ‘diary’ post – the first one was Starting again. The hope is that others might offer their own diary entries in due course. This has been quite an active weekend for me with a ride round my 7.5 mile training circuit on Friday, the 15 mile LCAG social ride on Saturday followed by a 14 mile ride in the lovely rolling Yorkshire countryside east of Knaresborough on Sunday morning. My friend David was competing in the last Yorkshire Road Club time trial of the year, a 15 mile event run on the V221 Grafton – Cowthorpe course. This is an out and back course on the A168 that runs along side the A1. It’s about 30 years since I’ve been out to a time trial so I drove out to the start to see how things have changed, if at all, and join Dave’s wife Chris for a gentle ride round the neighboring lanes. It was a beautiful day for a ride, sunny and crisp with almost no breeze, but a bit cold for racing. The temperature was about 2 degrees in the car parking and changing area behind the Royal Oak pub at Staveley, headquarters for the event, and a deep frost on the ground. Chris and I set off for our ride as Dave set off to the start, about 2 miles away. Over the next hour and a bit we meandered through the quiet lanes around Farnham, Arkendale and Coneythorpe. The morning gradually warmed up, reaching 10 degrees, as we rode through the delightful rolling countryside. I had to stop once on the longest hill we encountered to get my breathing back under control before continuing but it was obvious this would be fantastic and relatively undemanding terrain for cycling for anyone reasonably fit. There seemed to be dozens of cyclist out in the area, several small groups and at least two substantial club runs of 20 or more riders.We were cheerfully greeted by nearly all of them although on the hills I had to leave the responses to Chris.

1930’s time trial competitor dressed all in black including tights and alpaca jacket. Thanks to Classic Lightweight Reminiscences.

When we got back to Staveley the race had finished and I got a chance to talk to some of the riders. One thing I found surprising is that of the 14 entrants only two were under 40. All the others were veteran riders ranging in age from 43 to 74. One rider I spoke to claimed that this seemed to be normal now for club time trials. I assume the younger riders were more interested in mountain biking, BMX, track and road racing. Time trialing is a peculiarly old fashioned and very British form of cycle racing that dates back to the times when road racing was not allowed in this country. Racing on open roads was banned by the National Cycling Union in 1890 and ‘massed start’ road racing did not return fully until the 1940s. The ban was self-imposed to forestall a move to ban cycling altogether. There seemed to be a class and political element to the hostility to cycling expressed by the wealthy and influential as it was predominantly a working class mode of transport and leisure activity. A great deal of concern was expressed about the increasing mobility of the working classes! Consequently time trialling, invented in England, started as a clandestine activity and act of resistance, taking place in the early hours of the morning wearing black clothing that covered the entire body and with no race numbers. The first time trial was run by the North Road Cycling Club in north London, over 50 miles, in October 1895.  A brief history of the beginnings of cycle sport in this country can be found on the British Cycling web site – 50 Years of British Cycling – How the BCF Was Formed. The Wikipedia article on Cycle Time Trials is also worth a read for a bit of the background. It has never been a major part of cycle racing elsewhere in Europe where track and road racing have always been the dominant forms of racing.

The other thing I noticed was the exotic and expensive bikes in evidence. The 60 plus year old getting ready to race a couple of cars down from where I was parked gave my a full rundown on his bike – carbon wheels, aluminium frame, etc and told me that he had got a bargain for £2,500! Dave’s bike was rather more modest with conventional wheels and less expensive equipment generally. He ruefully surmised that the other chap’s bike was probably worth about a minute advantage over the undulating 15 mile course. Certainly Teams GB and Sky, for instance, look for minor advantages in their bikes and equipment that could save even 1 second a kilometre. In fact 1 second over an entire race can win it.

In other respects, for this modest club time trial, nothing much has changed. No one had ridden out to the the event, but this was normal back in the 80s too. Riders were still getting changed in their cars. Helpers still pinned race numbers on the back of jerseys and shorts. There was the same bonhomie and banter, tall stories and excuses. I felt quite at home!

[The photo of the 1930s rider above is from an article Time Trials 1940’s/1950′ or the Men in Black by Peter Underwood].

Starting again

I have been over 17 stone for quite a few years now and I would be embarrassed to say what my body fat percentage is. I semi retired in July 2011 and will be fully retired in July 2013. My plan is to lose weight and get fitter in order to enjoy a reasonably lengthy and active retirement and with this in mind I have decided to get back into cycling. I had been thinking along these lines for quite a few years but now it’s crunch time. I have never entirely given up cycling – the odd leisure ride along the canal and even more occasional longer run – and so am hopeful that I may still have some residual physical benefits from my days of long distance touring and racing that came to an end in my early 40s. And I can’t pretend that Bradley Wiggin’s winning the Tour De France in July was not inspirational and provoked quite a lot of nostalgia about my own past racing career, such as it was.

So, in brief, I got my old turbo trainer out with the Holdsworth bike on it I bought from Ellis Briggs of Shipley when I moved to Leeds from London in the 70s and had a few 10 minutes spins on this through July and the first 2 weeks of August. The last 2 weeks in August we went to France with our friends Robin and Lesley to stay with their daughter Judy and partner Matt who had recently bought a cottage just outside Bergerac in the Dordogne. They had bikes there and the three of us – Judy, Matt and myself – took to doing a short training run every other day of about 6 kilometres. The first 2 kilometres are an uphill drag and then mostly flat or downhill with a kick at the end just before the village.The first time I did it I got off and walked up parts of both hills. The second time I got off once and the third time I completed the circuit without dismounting – just. My time improved from 32 minutes to 28. Judy and Matt were both faster than this but they are over 25 years younger! This modest progress was  encouraging and, inspired by these rides, I have devised a 6.5 mile circuit round Greengates in Bradford where I live. It is quite hilly, a fair bit of traffic and 4 sets of lights, so not ideal. It could not be more different from the quiet, warm and wooded lanes just outside Bergarac! My first attempt took 42 minutes on the 1st September and I have since got this down to 36 minutes as of today, the 2nd October.

On returning home from France I also started going on the 15 miles beginners’ and returners’ social rides organised by the Leeds Cycle Action Group on Saturday mornings from Roundhay Park in Leeds. These rides go at the pace of the slowest rider with a sweeper and ‘spanner man’ bringing up the rear. The group leader waits at the top of the more demanding climbs and changes in the route so no one gets left behind. Everyone was very friendly and supportive and I was made very welcome. The first ride was out to and around Eccup Reservoir. A few small hills but I managed OK. The following Saturday was on mainly dedicated cycle paths to Temple Newsam and back where I had to get off on the longest hill. My third ride was last Saturday, the 27th September, which I found a bit of a killer. We went up Slade Hill right at the start, which I just got up, and then Rigton Bank, where I had to walk the steepest section of about 1 in 6 or 17%. Absolutely knackered. Then to finish there was the long drag into the wind past Scarcroft golf course and up Tarn Lane. None of this required getting off but by the time I got back to the tearoom at Tropical World I was done for. I felt quite ill and had to sit down while David Kent, an old friend who I met when I started riding with the Leeds CTC 40 odd years ago and who I have introduced to this group, queued for my coffee and toasted teacake. He got me a vanilla slice too which was very kind of him, assuming correctly that I badly needed a sugar jolt! At least I am being reminded of what it is to suffer on a bike and that I still have some stomach for it.

I discovered the Leeds Cycle Action Group (LCAG) on-line when I was searching for information about the Leeds CTC (Cycle Touring Club) section. I hadn’t ridden with them since the early 80s and discovered they had more-or-less disbanded. A remnant of the group now rode with the LCAG. Apart from being an activist group campaigning on cycling issues in Leeds they organise a series of social rides. In addition to the Saturday morning beginners and returners rides (more of which in another post) they have intermediate runs of about 35 miles on alternate Sundays and, on alternate alternate Sundays, longer runs of 50 to 70 miles. My ambition for between now and next Spring is to graduate to the intermediate rides. If I can achieve this I hope to be up to some of the longer rides by the Summer. The longer term plan is to be able to ride CTC and club reliability trials. These are organised rides over a designated route to be completed within a certain time with intermediate controls and time checks to make sure you have not taken any short cuts. They can be any length, usually between 30 and 100 miles. The longest I completed was a 240 mile in 24 hours, with David Kent and about 60 other riders, round about 1978 starting and finishing at Odsal Top, Bradford. The route included dinner at the George in Dent in the Yorkshire Dales,  a tea wagon at Penrith in the early hours, the climb of Hartside Moor to Alston, the highest town in England, a glorious ride down Middleton-in-Teesdale as the June sun came up, breakfast at a B&B in Richmond, lunch in a fish and chip restaurant in Wetherby (where I had two portions of fish and chips and four mugs of tea) and back to Odsal Top for 3.00pm Sunday. I think I can guarantee I won’t be doing one of those again! But you never know.There are a number of similar types of events these days, called Audaxes and Cyclosportives which I may well have a go at in due course, particularly some in France.

Apart from getting back into cycling, the other strand to my campaign to lose weight and get fit is to modify my eating. My sister-in-law Gill bought Julia a copy of the Hairy Dieters recipe book – How to Love Food and Lose Weight. This has been very successful. I was tempted by a Horizon programme on the BBC sometime ago about the effectiveness of reduced calorie diets and incorporating regular fasting days into your routine. It seems there are a number health and longevity benefits to this in addition to weight loss and control. However, I think that this would be too extreme while I am increasing my physical activity so I will be sticking to the Hairy Dieters’ plan. For the record I have lost 12 lbs so far, over a period of 3 months.

Something else I have done to encourage me is to get my old Woodrup racing bike out of the garage. I bought it second hand in 1974 and last raced on it in about 1981. It was extensively refurbished in 1998 but never ridden since. One day I hope there is enough clearance between my stomach and my knees for me to ride it again. The frame dates back to about 1964 so someone was probably racing on it in Yorkshire just as I was starting my racing career in South London.

Update 24/11/2012  I have since discovered that the 240 miles in 24 hour reliability trial mentioned above was 1980 as Julia and David’s wife Val went to the York Mystery Play the same weekend when Christopher Timothy played Jesus. 1980 was also the year Julia and I completed a 100 kilometre Audax West Yorkshire event, on solos, starting  at Oakwood Clock, Leeds,at 9.30am with time checks and controls at Whixley (31km at 11.07), Fountains Abbey (59km at 13.32) and Little Ribston (81km at 14.55) before finishing back at Oakwood Clock, 103km) at 16.12.