Clive and his other first time Etape mates

Clive spotted us at the start, wearing our cross of St George Foska shirts goodness knows how in the gloom and under gilets and jackets and throw-away fleeces. They all succeeded too.

Photo montage of the Etape

Tim's account of our epic ride

The day started as soon as our heads hit the pillow – in an effort to get the suggested 8 hours sleep the night before the big race we retired early only to toss and turn as our minds raced through the task ahead, the biggest yet faced…….104 miles cycle through the foothills of the Pyrenees and then up some of the most fearsome climbs on the Tour. Our fragile sleep patterns were shattered by a massive thunder storm at 3.30am, suggesting the expected rain forecast for the day ahead might be unfortunately accurate. The alarm call at 4.55am was a blessed relief – the day had started!

The prep work the night before paid dividends – there was no last minute panic as we changed and consumed our pre-prepared soaked high carb oats which would hopefully pull our bodies through the first part of the race.

As we entered the start point ( a series of eight holding pens, each housing 1000 cyclists!) it was difficult not to be intimidated by the cyclists on show, most of whom carried no body fat and sported shaven legs (what is that about!) – a phenomenal array of bikes were on show, each looking lighter and faster than our own. A few other odd things stood out – the average age was higher than we expected at c 35-40 years (this was reassuring!) - and a distinct lack of female riders (c 3%). The hour before the race was a long one and our aim was to keep our bodies well hydrated and warm. The tips given to us by previous seasoned Etapers turned out to be invaluable…. the old clothing we held (and had to discard) provided much needed warmth whilst a spare bottle of water meant we did not eat into our precious 1.25 litres of water carried on board the bike, needed to carry us 60 miles to the first feed station.

The constant drizzle became a wet cold blanket that enveloped everyone and the 7.10am signal for the start of the race was welcomed by all. Cries of “We’ve not come this far to fail” and “Pain is temporary - failure lasts forever….” went around as we slowly crossed the start line signified by an electronic bleep triggered by our ankle tracking device. A disturbing part of the hydration process suddenly dawned on Team Etape Virgins – we had only just crossed the start line and our bladders were already bursting! This was a theme of the next 7.5 – 8.5 hours as we all held off the inevitable in an effort to maintain average speed and keep up with your buddies. The start turned out to be a precarious and surprisingly dangerous part of the race, given the sheer volume of people being squeezed through the gate which was no more than 20 meters wide. Suddenly we broke out of the claustrophobic frenzy and we were away, fuelled by a mixture of adrenalin and fear at what lay ahead. We cried out to one another to keep close and we screamed through the wet wide roads of Pau. This is one of only a few races where the roads are completely shut down to traffic for the benefit of the riders, which made each and every rider feel priviledged and what makes the Etape du Tour such a special occasion.

The 104 miles of the Tour is best split into two distinct phases - the lowlands - and the mountains. The Lowlands involved a phenomenally quick ride broadly 60 miles from Pau, through the historic streets of Lourdes and to the start of the dreaded Tourmalet. As we sped through Pau, speeds of 25 mph on the flat were recorded and we averaged 22 mph over the first 25 miles. This phase of the ride involved an impressive 1000 meters of climbing, with two notable climbs of c 6-7% incline, each over 2-3 km. What is interesting is these climbs hardly register on any of the macho information guides handed out prior to the race, however for the uninitiated they formed a rude awakening to what lay ahead! Taking in the hills we still maintained high average speeds of between 18-20 mph.

The vehicle that allowed us to maintain these high speeds is “The Peleton”, the word for a group of cyclists (sometimes as many as 100) who use momentum and body mass to create slipstreams of air and in so doing allow riders to save energy. Typically riders take it in turn to lead from the front to optimise speed however this in itself can lead to jostling and high speed crashes – fortunately we steered clear of these thanks to a smidgeon of courage, communication, nerve and good peripheral vision! The first 60 miles was all about jumping on and off passing peleton’s as one found a speed that suited each rider. What was clear was the energy saved or expunged on the flat was critical when it came to the second and more difficult stage of the race. The art to this technique is never leading the peleton for long – there were times when one ditched one peleton, because it was going too slowly, only to find 5 minutes later you are unwittingly leading a new peleton, with dozens of “wheel suckers” taking a free ride at your expense!

Maintaining speed and saving energy was important however the difference between potentially finishing the race and not was governed by the intake of fuel to balance energy levels and keep the body going. We had all opted for easy access feed bags on the frame which carried gels, malt loafs, nuts and power bars ……anything that got the maximum carb/sugar load into us as quickly as possible to counter the calories lost during the race. Our on board computers (Garmin 303) showed how much energy the team riders used during the ride. This registered between 8-10,000 calories, the equivalent of 4 days worth of eating for the average male. The two feed stations allowed us to top up on certain essential foods but, more importantly, meant we could refill our water bottles – in total we drank between 4-5 litres during the race, a sure sign that our excess sweating was a pre-cursor to potential cramping or, more worryingly, led to a potential BONK, whereby the body effectively shuts down and you can go no further. Towards the end of the race one could see how this manifested itself with humiliating falls as the rider loose their orientation and balance.

Innocent obstacles soon became lethal hazards to all but the focused, as evidenced by the number of cyclists we passed spread eagle, sometimes motionless, at the side of the road. Gendarmes and course officials blew whistles frantically to warn the fast approaching peleton, however this still did not stop wheels clipping drain covers, pot holes or curbs leading to flat tyres and forced delay. One other common mistake was inflated tyres – at the outset and through the duration of the course one could here tyres bursting spectacularly sending its rider into momentary shock whilst working out what had happened.

After the second feed-stop and some 65 miles into the race we were faced by a heart stopping sign that signalled the second stage of the Etape. This read “24 km to the summit of the Col de Tourmalet”! We pushed forward into the mountain stage questioning whether the intense training, which involved over 200 miles cycling a week (much of it over hills) would carry us up and over this climb, which is steeped in Tour de France folklore. The first 4 miles was a relatively benign 4-5% climb. With a degree of foresight and basic mathematics it should not have come as a surprise that for each meter travelled below the total average ascent of 7.5%, simply meant a steeper section to haunt us later on in the climb. Now it is not the fact 7.5% average climbing is that difficult, not over 6-8 miles. But over 18 miles we moved into a brave new world and the battle was as much in the mind as it was in the legs and heart. As the rain continued to drop it intermingled with our sweat which dripped off our brows and noses synching perversely with the pedal rhythm. Our average speed over this section dropped dramatically to 6-8 mph and slower on the steep sections, with markers slowly counting down our progress.

Two miles from the summit we reached Le Mongie feed station, a great example of a false horizon as we had been told we could enjoy the final climb to the summit and take in the panoramic views. How wrong they were – the gloom descended, our wheels skidded on the sheep droppings, making our progress even slower on the tortuous 10% final climb to the summit. A kindly women was handing out newspapers 100 meters from the top – thinking what a bloody stupid thing to be doing we realised our mistake in not taking one as soon as we started our descent. Experienced riders, in addition to pulling on wind sheets, gloves, hats etc were stuffing the papers down there tops to give extra insulation for the 15 mile descent ahead.

We had all looked forward to this stage of the course – a chance to really pick up on our average speed, lean into the chicanes and enjoy the thrill and exhilaration as we wound our way towards the final and most difficult final climb……Hautacam. As the speed built up something strange happened to Tim. His bike began to wobble, so much so there was a genuine fear that a crash was inevitable. It was as if he had had a flat, although the wheels looked fine? His muddled thought process slowly worked out the problem – cold had set in and his body, shaking to the core, was simply reverberating down into the frame and wheels. The only way to deal with this was to drop to below 20mph, frozen hands struggling to maintain pressure on the brakes. This, added to the fact a lot of the riders bombed past at 40—50mph, making the descent a living nightmare with the real prospect of a high speed collisions to curtail the race. Some horrific stories were imparted at the end of the race which verified our fears – the descent in perfect conditions needs 100% focus, however in the cold and wet the need to maintain body warmth is critical so pack assuming the worst. Come what may a “devil may care” attitude helps!

With only 9 miles remaining one could sense the dread of the final climb…….HAUTACAM. Unlike Tormalet it is shorter, prettier and on the face of it less threatening. This again was another massive illusion. This final ascent was made all the more surreal by the noise and support of thousands of people at the side of the road as we passed through the village of……. whose clapping, whistling and cheering lifted our spirits and brought a lump to our throats. Through gritted teeth we put our heads down and went for it……at least for the first 500 meters! Thereafter the legend that is the Hautacam demonstrated why it is such a feared climb and features so heavily in the memoirs of the greats such as Lance Armstrong. It averages 10% along the 10 mile stretch – it is relentless and over the next 10 miles we guessed one in four cyclists would dismount and walk as cramp took hold or the bodies simply shut down with the effort. The Etappe Virgin team all made it up without walking, a fantastic testament to the hard work put in to training in the run up to the race. With only one road up the mountain the road was split in two, a lane up which measured no more than 3 meters and a similar width lane down for riders who had finished. This led to it own hazards as one overtook slower cyclists or those literally falling off there bikes. The slipstream for passing was on the left side of the lane, however the stronger cyclists would soon shout out “a droit!” warning you to pull in as they passed on the inside. On a number of occasions bikes who hogged this right of passage would simply be pushed aside, with expletives and obscenities then ensuing. Sometimes you were forced out into the opposite lane and one then had to dodge descending cyclists. 100% focus was still necessary if we were to finish this race!


At an average speed of 4-5 mph, barely above walking speed, we crossed the infamous cattle grid which signalled just two miles to the summit and the finish. Again maybe we had placed to much reliance on the stories that suggested the cattle grid signalled the end of the climb, and one could enjoy the final run in………this was B******ks. The last 2 miles was as hard as anything and because of the grey and wet cloud, our bodies were screaming out no more. As we crossed the finishing line and heard the bleep, that familiar pain associated with the end of any race, took a hold as we forced oxygen back in to our bodies. Kindly officials helped moved riders forward to collect their medals which now hung proudly around our soaked clothing. Pain gave way to euphoria and a whole range of emotions took over, the strongest of which being one of joy that we had completed what we set out to do six months prior, and raised over £20,000 in the process for Alzheimers Society.

Writing this a week on the Etappe Virgin team riders need to express a huge debt of gratitude to all those who sponsored us and allowed us to double our initial sponsorship target. All the well wishers kept us going when it perhaps was simpler to give up. A special thanks needs to go to our wives who granted us the many green cards which were required to complete our training programme and the race itself.

Now then, what do we do next year?

How to descend in style!

When it was 35C on the Friday and the chaps from Cyclefit all told us to dress for a winter ride, we weren't sure if they were serious initially. However being reminded that if it was 15C in Pau, it would only be 4-5C at the top of the Tourmalet and wet too. They recommended we get hold of some latex gloves as easy-to-carry extra protection for cold hands on the descent. The only thing the local Spar had was pink marigolds, which I sported with pride as I sped down the far side of the Tourmalet. You may just be able to tell in the photo!

Ode to the Etape du Tour 2008

It’s 2007, early November
The date I can still remember
A nice little bike ride in July
Was William’s idea of what we should try

Within days the stakes were rising
With all involved, it’s hardly surprising
London to Paris, now there’s a thought
“Too easy” was the retort

A stage of the Tour de France
A once in a lifetime chance
The event is known as the “Etape du Tour”
105 miles, no less, no more.

Early on we’d train with a 40 mile run
The weather meant it was never fun
But weather is weather, and if men are men
You have to train, again and again

So, as the weeks went by the training got tough
We never said we’d had enough
Any hill we’d ride up several times
To get in shape for the brutal climbs

The Etape, for those that know
Is for the amateur and not the pro
11,000 feet of height gain
Get up that, and you’ll feel the pain

In March and April, the training got harder
Having to cut out all the lager
The weather got better, the laughter more hearty
Back to the Nero, and a café latté

The Nero girls were ladies of leisure
And all of our gear gave them hours of pleasure
But more important than the girls of our dream
Was what the Garmin said, of where we’d been

In training, long rides became longer
Calves and thighs becoming ever stronger
Fitness rising, heart rates falling
Not succeeding, that would be galling


We’d ride Hemel, Tring and Dunstable Downs
Literally all of the surrounding towns
A fifteen percent climb up Bison Hill
Was the ultimate test of Berry’s will

April and May, 8 hour rides now the norm
Take Wendover Woods and Whiteloaf Hill by storm
The route designed by “Simon the Map”
Determined we complete the bloody Etape

Saturday mornings, out at seven, up at six
Muesli and bagels, the ideal mix
Carbo loading, that’s the key
Loads of water and a regular wee

The Chiltern Hundred, the last big training
At the start it’s cold, and it’s also raining
The early pace is furious and fast
Come the first hill, Berry is last

But over the top, he soon comes back
Draws a breath and launches an attack
Happy faces for all, at the end of the race
Everyone set a helluva pace

The bike itself is key to succeed
New chain sets now the common need
On the front, maybe a fifty, thirty-four
On the back, twelve, twenty-seven (or even more)

Tyres and inner tubes important to sort
Hours and hours of serious thought
Continentals and Michelins rarely blow
Was the common advice of those that know

Energy bars, malt loaf and loads of nuts
That’s the food to fill your guts
Lucozade and water to make you hydrate
Take it on, before it’s too late

As the day approaches, clothing’s the worry
Back to the cycle shop, in a hurry
New gloves, new shirts, to meet a passion
Little red booties, they’re the fashion!

The weather was now a major concern
We’d all need lotion to stop the burn
Down in Pau, it was close to Spain
Little or no chance, we’d ever see rain

Two cars, seven bikes and six men
Stop around Rouen at half past ten
Friday’s journey came and went
Before you know it, we’re at the event

Out in the country, we’ve arranged to meet
No address, but it’s definitely a gîte
Bubble wrap off, and needed no more
The bikes are out with punctures galore

The Mercure in one hour, is where we’d meet
Bread and pasta was what to eat
The final night and one last beer
Everyone nervous now that we’re here

Saturday morning we’re up at eight
Down to breakfast before it’s too late
Loads of carbo, muesli and fruit
Then 20 kilometres along the route

Saturday night it’s early to bed
Thoughts are spinning around your head
Thunder and lightening at three in the morning
For the day ahead, it’s just a warning

Nine thousand people on the starting line
Into pens, one thousand at a time
Rain and rain, drizzle and drizzle
You can hardly see through the mizzle

The road to Rebenac goes on and on
Get at the back of the peloton
“Grimpeurs” and suckers” are part of the play
Do what you need to survive the day

On to Lay and the Labatmale climb
Averaging well, but check the time
The broom wagon cometh, it’s all you know
So pedal and pedal, and don’t go slow

Lourdes is next, a holy shrine
The banana I see is definitely mine
Pit stop, fuel stop – all that stuff
Fill your bottles and get enough

So, off we went to the Tourmalet
“Legendary status” is what they all say
Sainte Marie de Campan, that’s the start
160 beats a minute, for many a heart

You chug and choke for 17k
An abiding memory of the day
Two hours of non-stop pain
Fifteen hundred metres of total gain

Past La Mongie, another stop
One last climb to the very top
Put on your coat to stop the chill
Next hour is all downhill

From here it’s a long and fast descend
Go too fast, you’ll miss the bend
Your feet are numb and hands are cold
The handlebars are hard to hold

You’re feeling tired but still alive
The Hautecam would be no easy drive
But 13k in the pouring rain
With an 8% incline is surely insane

But the cattle grid’s here, it marks the end
Crowds at the finish around the bend
You’ve pushed your body – it’s guts and glory
For ever now, you’ve got your story

So, what a memory to take through life
Thanks to our kids and ‘specially the wives
Reaching the end ‘it’s awesome’ we say
Never forget a wonderful day.

Andy M Jul 08

We all did it!

We know Mike keeps telling us it wasn't a race, it's a sportive, but for those interested the results from the official web site are:

Andy C 7:42:10
Paul 7:45:08
Andy M 7:45:14
Tim 7:47:19
Martin 7:52:37
Robin 8:10:42
Simon 8:28:50
Nick 8:29:14
Craig 8:40:34
Mike 8:48:39

Of the supposed 8,500 entrants (of which we think 7,500 turned up) only 6,178 finished the rest were eliminated, but that did not include any of our group of immediate friends. There will be more stories of the day to come, including we hope a poem from Andy M.  Our yellow jersey goes to Andy C who turned a 45 minute deficit in the Chiltern 100 into a fantastic win storming up the cols.

What not to wear?

Well this is the final entry before the big day. We are traveling down by car on Thursday evening, staying overnight somewhere near Paris, with the aim of being in the vicinity of Pau on Friday night, so we can be in the town early on Saturday.

My ankle is much improved and based on a few short rides (max of 40 miles) there does not appear to be a problem, thank goodness I was not training for a marathon because running would have been impossible.

We are all wearing the Foska England shirt for the event, so please say hello if you spot us, are numbers are:

• Paul H 3788
• Andy C 3792
• Tim 4945
• Mike 4969
• Craig 4970
  
• Simon 4976
• Andy M 6176
• Robin 7165

Good luck to everyone who has entered and contributed to the blog, see you at the weekend.

Etape 2008 tips from down under

Andy C forwarded a few useful tips from an Aussie he was cycling in Wales with and has did the Etape last year :

i) Take an old fleece or jumper to the start which can be thrown away. It can be very cold first thing and from lining up in the queue (half an hour before the gun) to starting to pedal (half an hour after the gun) it took them an hour of standing around with their bikes. Lots of the locals were ready for this and just chucked their old jumpers in a pile - Richard got very cold and it took him a long time to warm up the muscles again despite doing a short early morning warm up ride.

ii) Likewise with water bottles - the locals took two on their bikes and had one for the hour delay which they sipped and chucked before pedalling.

iii) This chap was the first person to show him the quickest way to change a tube. Andy was doing 5 - 6 mins at best. He got me down to 3 mins after a bit of practice. The pros do it in two apparently, but then they just replace the whole wheel!

Apparently the process involved cannisters which do have their drawbacks, particularly if you have a few punctures and run out of cannisters.

Not what the doctor ordered

We went to a great party last night, a little too great and I didn't take the advice from the Rapha presentation a couple of weeks ago i.e. don't go and do anything unusal, but I didn't think that included dancing round a Swedish flower pole at a midsummer night party.
Result: a twisted ankle and only 2 weeks to go, ahhhhhhhh!

Etape gradients and distance calculations

The spreadsheet data below is taken from the Datameister's Mapmyride Etape 2008 route and gives a breakdown of the gradient roughly every 1/3 km and an estimate of the total ascent, this is bit more than the Mapmyride estimate, I don't know why given I am using exactly the same source data.

Chiltern 100

We haven’t had much of a training update over the last few weeks, but as summer has arrived so have various family commitments, so there have been fewer larger group rides, but individually we have been increasing the distances and climbing involved via sorties out deeper into the Chilterns.

Our first real benchmark test of our fitness came this weekend with the Chiltern 100 sportive, a 105 mile loop starting from Great Missenden involving 2620m of climbing. Depending on what you read, this is only about 650m less than in the Etape. To make a crude comparison, if we were to add on an extra 5.2 miles to the Chiltern 100 at a gradient of 8%, this would account for the additional 650m. So if we assume we can make just 4 mph at the end of the Etape, this would mean we have to add on an additional 1:20 to whatever time we might achieve in the Chiltern 100 to gain some sort of comparison. The broom wagon completes the Etape in 9 hrs 40 mins, so the minimum target for Sunday was 8 hrs 20 mins.

So back to the actual day, alarms went off around 0545 (another good piece of training for the big day) and 5 of us left Harpenden at 0630. This allowed us to park in the Great Missenden school car park where the event started. We quickly registered and were in the second wave to leave at 0805. The weather was not great to start with and many people setting off with rain jackets on. However it was not cold and the rain stopped within the first hour. Given this was a quasi competitive event, the adrenaline was flowing and we set off at a pace way above our normal longer training rides, we were averaging 18mph for the first couple hours, even though they included 4 biggish climbs. However we soon came to realise this was the flattest part of the course.

The first feed station was slightly too early on for my liking at about 36 miles, but I refilled a water bottle had a bite to eat and quickly carried on. So far I had kept up well with the bunch but could feel the pace might be too tough for me to sustain. And so it proved, at 40mph there was a long climb and I lost contact with the leading group. I tried hard at the top to catch up, but I was not to see Tim and Andy again until the finish.

The section from 40 to 80 miles was particularly tough, there were virtually no flat sections at the bottom of each descent, just straight up again and some of the climbs tipped 20% in places. In particular the climb out of Chinnor up to the last feed station at 72 miles was tough.
Thereafter there were still 5 more climbs of any note, but none were quite the same challenge. At the final feed station I caught up with Robin and two of his friends and whilst they left a minute or so before me, I managed to catch Robin 15 minutes later at the top of climb 16, who had been dropped by his friends. We cycled together for 15 minutes then I lost him on a descent, so I spent the last 20 miles mostly on my own. Using the route I had found on Mapmyride, I had added some message markers that counted the tops of each of the climbs. I found this quite motivating towards the end as it went from 4 to 3 to 2 and then just the final climb. I think I got the drink and food about right as I felt I had something left in the tank to push hard on the final flatish/down hill 3 miles into Gt Missenden, average well over 20mph. The last hour or so I was also conscious that I might well beat 7 hours so I did push this last section.

So how did we do (Now available on the Chiltern 100 results page):
• 06:27:34 Andy M
• 06:31:46 Tim W
• 06:48:12 Brett I
• 06:48:13 John G
• 06:48:16 Simon W
• 06:49:05 Robin H
• 06:57:19 Craig
• 07:10:16 Andy C
• 07:13:15 Mike
• 07:57:05 Michael M
• 07:57:06 Paul M

So, I think we all did well, nearly every member of the team got a bronze award and the first six all got silver awards. As a team we narrowly missed an overall gold award. Also, if my estimates are anything like correct on the comparison, then we should all avoid the dreaded broom wagon. Also against my time for the British Sportive last year of 7:24 (117 miles and only 2000m of climbing) this was a great improvement.

The route takes you through some lovely villages and country-side, I would thoroughly recommend this sportive to anyone. The organization was good too and on behalf of those who took part, I would like to thank all the organisers (Chiltern 100 web site).

Chiltern 100 map

Craig rides the Archer GP

With the Etape rapidly approaching, I realised I needed a proper test of my fitness. So last Sunday I took part in the Archer GP Chiltern Classic, a 104-mile CycloSportive held as a substitute for the National level race of the same name, that has sadly been prevented from taking place this year by the Police.

The ride comprised of an initial short loop, before returning to Hazlemere, then two circuits of an 11 mile loop (featuring Whiteleaf hill – 25% in places), finishing with a much longer loop taking the rider out towards Tring, back down to Chesham, Prestwood then back to HQ. The long section near Tring was particularly interesting, featuring some very tight and rough country lanes, nasty steep climbs, and technical descents. I’m not sure of the overall climb as I’m not a member of the Garmin club, but I think it was around the 2,000m mark.

After a good start and middle section, I started to really suffer after the last feed point feeling both nauseous and de-hydrated, so unfortunately my finish time took a bit of a hit as I took my foot off the gas quite a lot. Still I finished in the 3rd quarter of people doing the longer ride, which is about where I expected to be given how serious most of my fellow riders looked, and an overall time of 7:01.

My lessons learned were:
- Never attempt anything greater than 10% without a compact chainset again
- SIS is too sweet to drink in any quantity to keep hydrated sufficiently. Will now keep one bottle of plain water to drink regularly, with a separate bottle of concentrated sports drink for salts etc.
- High-5 gels don’t agree with my stomach at all.

It was also a highly emotional day, as after 4 years faithful service, it was my last ride on the Bianchi SL3 in its current form. As soon as I got home, I dismantled it and sent the components down to Sussex to be added to my new Enigma Esprit I’m collecting on Saturday. Bring it on!!!

Ahead of the Giro, EVs hit the Dolomites

Paul, Tim, Nick & Robin joined by 7 other intrepid cyclists spent the weekend in Lake Garda and took on some of the local climbs that are similar in challenge to Tourmalet/ Hautecam.

They were guided by Eros Poli (left image). A native of Verona, Italy, Eros Poli is best remembered for his 1994 Tour de France stage 15 win of Mont Ventoux after a 106 mile solo escape. Eros, at 6 feet 4 inches and 187 pounds, was not a prospect to win one of the most difficult and famous climbs in the Tour de France. He escaped, however, from the peloton very early on and, under conditions of searing heat, arrived at the base of Mont Ventoux with a 22 minute lead. Steadily, the chase pack of climbers began taking back time. Arriving at the final 300 meters of the climb where the grade is 11% the lead had dwindled to 4 minutes. Eros survived Mont Ventoux and then hammered the descent to arrive in Carpentras to an incredible win by 3 minutes and 39 seconds ahead of Pantani and Virenque. His escape and victory earned him the nickname “Monsieur Mont Ventoux”.

Eros is now 45 years old and weighs 224 pounds (16 stone) and is proof that if you have legs like tree trunks and the heart of a racehorse you can still ride like fury and pulled our peleton along at a steady 22-25 mph into a headwind and was still first up the mountains.

For the weekend the 2 main climbs were Sduddzina and Santa Barbara which are each 11km rides with Sdruzzina averaging 10% averaging 9%. The yellow jersey for each climb amongst the etape virgin team went to Paul although if Tim could have avoided his puncture on Sdruzzina and avoided dropping his chain twice on Santa Barbara he would have been able to put on a better challenge. Paul’s time for Sdruzzina was 1 hour 16 mins and about 1 hour 6 min for Santa Barbara. So speed was fine but the relentless climb was exhausting and there was no way we could have done a second climb at that pace/ at all as we need to in the etape.
A fantastic weekend and thanks to Robin for organising it. I don’t think there’s anything to replace the experience/ training of a real 1,000m+ mountain ascent.

New kit

Robin has gone for the total pimp option of a de rosa king although the 900g frame was not enough to offset other weight handicaps but there’s 8 weeks of dieting to go.

Other activity over 10/11 May weekend

So whilst Tim and Paul were flying out to Milan, I was stuck there waiting for his plane back, after a couple of days in the Bergamo area on some client work. I should have taken my bike out and joined Tim and Paul. The Easyjet plane I was scheduled to get, was supposed to get me back to Gatwick at 1020, it eventually got me back at 0400. I rolled into bed at 0515 the same time I had got up the week before for our 100 mile effort. In fairness to Easyjet its plane was diverted twice. Firstly, on its way to Gatwick (prior to its journey out to Malpensa), it had to land at Bournemouth as the runway had been temporarily closed. When they eventually landed at Gatwick, a replacement crew had to be found as the original team had gone beyond their HSE working hours. When they eventually left for Malpensa, a jet had a blow out on the runway as my plane was queuing to land, leading it t be diverted to Bergamo. Finally, the plane regurgitated its passengers from London at 0230.

Given all this, I was not up for much cycling on Saturday. This left Andy mostly on his own, who managed 112 miles and 8000 ft of climbing, joined by Mike for the final 40 miles, who had been on the red-eye back from New York. I finally got out for 3 hours on Sunday morning from 0800 avoiding the really hot weather. Andy came out again and whilst he said he was tired, he put in a storming performance considering the previous day’s efforts and a dose of uncomfortable saddle soreness. I pushed pretty hard over the last 15 miles and was pleased to catch a few cyclists along the way.

Personal bests

Whilst last week’s Wednesday evening ride was a washout, the pervious week was a lovely warm evening. Five of us set out to cover a time trial-ish 26 mile route via Markyate, Whipsnade, Studham, Gaddesden Row, Redbourn and St Albans. The route is far from flat with over a 1000ft of climbing, but three of us stormed round enabling me to record a personal best for this route of 1hr 14min or 20.3mph. Craig, Tim and I did work well as a team and stuck together until we dropped Tim on the rise out of St Albans and I just got clear of Tim in the last 2 miles. This was clear proof to me that the Etape training has been worth it and I am improving.

Andy C, Paul and Tim all entered the Kimpton 10k fun run this weekend and they also recorded best times, showing that the cardio benefits from our cycle training have had a spin-off on other disciplines too (and this is a group who has all competed in the London Triathlon more than once):

• Tim W – 39 min 35 sec (Improvement of 1 min 20 sec)
• Paul H – 41 mins (Improvement of many minutes – approx 4!)
• Andy Cole – I think was c.45mins (Improvement of c 2 min).

The Harpenden Hundred

With the added confidence of last week’s navigation of the Chilterns, I plotted an even longer and more hilly route this weekend. As a couple of the team had to get back by lunch time, I was encouraged, against my natural instincts, to rise at 0515 for an 0600 start. As the weather was predicted to hit 20c, we all turned out in summer gear and quickly regretted it. Whilst there was little breeze the air temperate must have been well less than 10c, so toes and fingers were numb until at least 0800. However, it was fantastic to be out in the quiet of the early morning with very few cars. The route took in some great new climbs, one out of the centre of Tring called Hastoe Hill, one from Monks Risborough up Peters Lane and the best from Chinnor up Chinnor Hill. I can’t remember quiet where we were now, but we also found the steepest section we have encountered locally somewhere just over half way were the gradient touched 28%. Even in a 34x27 I had to get out of the saddle and was wobbling a little to make it to the top.

We had set out as a team of five: Andy M, Tim, Paul, Mike and myself. On the way we ended picking up three others, Andy C, Robin and a newcomer to us, Mike. Mike looked particularly impressive, not an ounce of fat anywhere and mean looking long legs that cruised up the climbs with ease. Unfortunately Mike’s new machine let him down when the main bolt in the crank came loose and no-one had a big enough allen key. This left six of us to complete the route.
I need to add a note of caution regarding the use of the Garmin when plotting courses. When we reached Chartridge, I was looking for a right turn to take us across to Bellingdon, however this ended up being a less than roadworthy footpath. If we hadn’t had Andy C in the team we would really have been stuck as none of us knew the area and all the Garmin has is a little black line that shows you the way home. Once you stray off this, you are on your own. I guess Garmin would be encouraging us to upgrade to the 705 which has proper maps (;-)

Andy took us on a detour back via Chesham, Botley and Bovingdon, getting us back to Harpenden just before 1400, an average for me of just over 14mph for 100 miles and 7600ft of climbing. Unlike the boring >8000 ft 100 mile route, this time I still had power in my legs to storm up the final hill from Redbourn. This is either due to additional training or, more likely I think, better hydration and food in take throughout the ride. This certainly made me feel better that I hopefully won’t bonk on the the final few kms of the Etape up to Hautacam.

When the Garmin 305 really became useful

Anyway what a difference a week makes in terms of sun and in our case a completely new ride. For the first time, I managed to plot a route on one of the many Google map mash-up sites which allows you to create a Garmin course, then upload this via the Training Centre software into my Garmin. Using the course function in map mode, I then just had to make sure the triangle stayed over the black line that represented our route. This bit of technology allowed to cycle a route we had never been on before, avoiding A roads for over 7 miles with only a couple of minor wrong turns that we spotted within 50m of the mistake. Once the course was uploaded, it really was a doddle to follow. I now have the confidence that I could use this pretty much anywhere so more interesting routes will definitely be on the cards. I will add a blog for those interested that explains how I did it. Whilst the Garmin has been a useful training aid, this “sat nav-like” functionality is what I originally thought it could do. I originally bought OS mapping software that used Waypoints for creating routes rather than courses and I discovered you could only create a route with something like 80 way points, which is not much use if you are on a complicated 70 miler. A course somehow records direction as you would expect as a continuous line that you just have to follow. I will add another entry that explains how I did it if you haven’t discovered this really useful function.

Here is a link to the route we followed, the climb from Aston Clinton past Chiltern Forest was a particularly good find, not as long or as much climbing as Box Hill in Surrey but at around 1.3 miles and 450 ft, compared to 2.5 miles and 525 ft, it is steeper.

How to make training boring

Last weekend we went on a 100 mile ride over an extended version of the edge of the Chilterns route that we have been doing since Xmas including all the old climbs: Felden Lane, Potten End Hill, Whelpley Hill. Pedley Hill, Ivinghoe Beacon, Dunstable Downs etc. The ride was so boring though as for each climb when got to the top, we just went back down again and did it again. This did mean we did 2500m of climbing though. I have included the profile in the picture above, it just looks like a badly constructed saw. My motivation of more of this over the next three months has really dropped. The weather on 19 April was really cold and windy too which didn’t help the enthusiasm. We also set out with Craig, a fellow Etape entry, but definitely not a virgin. Craig was an excellent climber and was first to the top all of the later climbs. Mike and Andy stayed on for one last repeat of Pedley Hill, while I tucked in behind Craig back to Redbourn into a surprisingly nasty wind on a downhill section you can normally coast down. I had felt fine up to this point, but the last 3 miles back to Harpenden up the hill from Rebourn were really slow, I normally manage to put a bit extra up this last section, but my legs would just not respond. I was desperately low on energy and threw some food down as soon as I got home. Thanks to Craig for providing at least some change to our repetitive route. See Craig’s report here.

How to upload course files to your Garmin

I created a route using www.mapmyride.com, but Sanoodi and Mapitpronto all now seem to have functionality to allow you to create a Garmin course file based on the route you map. The only think I found on mapmyride that was better than the others was a new beta version that has proper terrain markings so you can pick out the hills so you can include the best climbs in your area. Most of these sites also have a “follow the road” option that makes plotting the route much easier.

Here is a guide to the process:

1. Follow the instructions on the web site to plot your chosen route. This involved setting up a user ID on the site to allow me to save the route once I had finished.

2. Once this is completed use the “Save ” option and select the “Save as a Garmin Course”. You can fill out an average pace or speed. Also select the File type “.crs” option, it seems to default to “.tcx” Save this file to your PC/Mac hard drive.

3. Open Garmin’s Training Centre software, which came with the Garmin 305.

4. From the File menu, select the Import option. This will open up a window that prompts you to open a file that could be a history, course or route file. Select the course option (a *.crs file). Find the rile you created using Mapmyride (which should have a .crs extension) and this will upload into Training centre.

5. Within Training Centre, you can examine the course under by clicking on the Course tab. This should show you the route plotted over the rather crude road maps that come with the Training Centre software. If you want, you can then add notes at particular points of the ride. As an example, I added the bottom and top of the climbs I had put on the route. When you finally use the route on the road, these messages pop up as you approach the point you had selected on the original map.

6. Once you have added whatever additional information you required (you don’t have to add anything). Plug your Garmin into the PC/Mac using the USB cable and hit the upload button (send to device), I think this is also under the file menu too.

7. This should then transfer the course to your Garmin. I noted that the Garmin couldn’t cope with very many long courses before running out of memory, so if you have a 100 mile course, I suggest you delete your older courses from your Garmin (and Training Centre) and just try having one only in the device. This is a bit of a pain, but if you should copies of older courses as .crs files that you can reload back into Training Centre if you want to reuse them and go back through the process from 4 above.

8. When you are ready to hit the road, once on the bike select the Training option from the Garmin main menu structure then select the Courses option. You should see the name of the file (truncated to 8 characters) in a list. Select the course you want to follow.

9. You will then be prompted with a few options, one of which will be “Do course”, select this.

10. Then use the Mode button to go to the map page and a large black line will appear that represents the route you need to follow. Your position on the line is represented by a triangle. Your job now is to make sure this triangle stays on the black line. If you go off course, the Garmin beeps and helpfully tells you that you are indeed off route (but not how to get back on the route)! The up and down arrows control how zoomed in you are on the map down to 20 ft I think. This was far too detailed as you could not see the route ahead and where the next turn or bend was until you were on top of it. Most of the time I had the it zoomed out to the 200ft option, which shows around 0.5-1 miles ahead.

11. If you want to record your heart and speed stats, you still need to hit the start button on the front too (after you have selected the start course option).

Cornwall Tor 21st April 2008 & lessons learned

Holmes & Worboys entered this the first sportif of 2008 and achieved the mid-table mediocrity they had always dreamt of. The race is a gruelling 100 miles where the first 40 miles is comparatively flat but into a headwind blowing across bodmin moor and then as you take the coast road back from Bude the route takes the form of a saw edge blade as you climb up and down gradients of 10-28% (yes 28%) and overall for the course you do as much climbing (3,250m) as in the real etape and is therefore a great judge of progress to that target. It fortunately did not rain which not only improved our mood but also meant that the steep downhills were not quite as treacherous as they could have been. As with all practices we said the time was not important until we started racing and then pushed it pretty hard. Out of 171 finishers Worboys came 80th in 7:58 and Holmes came 89th in 8:06 which was well ahead of the 09:30 broom wagon time we had set as our target.
As ever we learned a few things from our ride being:

• The full english breakfast was not helpful and I felt like chucking up greasy bacon for the first hour Eat plenty of figs in the run-up so you lose your bowel weight before the race not during rather than after it I carried over 1lb of food I never eat or felt like eating. The dried fruit was great and the food stations provided the rest.
• Tim had a water bottle too small for the cage and promptly lost it on a bump on a hill I tried to drink from the bottle on a hill and dropped it and as my back wheel went over it I slid came out of my pedals and ended up face down on the pavement with bottle rolling back down the hill. Although going slowly at the time so not hurt it’s a real pain retrieving the bottle and restarting on a steep gradient so from then was more careful and may get a better cage for the etape.
• The food bag on the front is great for eating on the go rather than trying to delve into your back pocket whilst climbing.

Our pace is generally way ahead of broom wagon pace and so this should not be an issue except

• (1) We didn't get punctures and its worth losing speed with heavier more robust tyres than risking a puncture
• (2) We both suffered bouts of cramp on the ascents and I'm not sure why but think we need to do more training on long repeat climbs of 10%+
• (3) The first drink station is best avoided by having enough fluid with you.

It was possible to get lost as I found and briefly ended up in a caravan park It was only hot for a while but that was wilting and needed to be able to take off / add on layers Even though I thought I was drinking enough I wasn't as I was dehydrated at the end and some 4lbs lighter which has largely gone back on now I have hydrated.

The chart of finishing times is attached. 170 riders might not be representative of the 8,000 doing the etape but if it is it’s a good sign.

A great circular course and we should do it again some time.

Best Etape route so far (and you can upload to a Garmin)

After my pleading in the last but one entry, this map (now) looks like the real McCoy. There are so many mapping sites around, this is the first time I have come across MapMyRide. This also allows you to upload the map to your Garmin (as a course) and then add notes at important points of the ride. Clive the Datameister has kindly fixed this route so it now seems spot on; both for climbing and distance.

Britain strikes gold in sport no-one watches

A lovely satirical article culled from The Dailymashup.

Picture caption: TeamGB sets a new world record on their eight-wheeled cyclotron.

BRITAIN was riding the crest of a wave of victory last night after repeatedly striking gold in one of those sports that nobody ever watches.

Britain's finest two-legged men and women took home gold medals in the singles, the hot singles, the fancy doubles, the crotchless triples and the doubled pears.
An ecstatic Wayne Hayes, TeamGB manager, said: "Take one pair of perfectly round wheels, add the relentless pounding of some truly magnificent British thighs, and stand well back."

He added: "I said to every single one of them: whatever you do, for God's sake keep pedalling."
Last night's avalanche of triumph comes hot on the heels of British success at the Los Angeles Kerplunk Open and a 14-12 victory in the World Bread Making Championships in Adelaide.
British competitors now sit astride the world stage in rat-shooting, speed pottery, synchronised chewing, professional bowler hat wearing, darts and snooker.

Sport minister, Gerry Sutcliffe, said: "The next time someone tells you Britain is slow at riding a bike, you can look back on this day with pride, hold your head high and tell them to cock off."
He added: "This is the most exciting thing to have happened in British sport since Formula One boss Max Mosley paid some Nazi hookers to pummel him with a cricket bat."

Pau to Hautacam Google Earth flyover

Courtesy of Lee's blog, this a nice flyover of the route. It would be great to get hold of the Google Earth route they used that we could up load to our Garmins. The nearest I have found is on Mapitpronto, but this route is only 95 miles long, somewhere 10 miles are missing, also the climbing stats are bonkers (18000m)! Anyone who has found a better Google Maps plot of the Etape route, please let us know.

Even better profile maps of the two climbs

Courtesy of Clive ("Datameister"), this is a great Spanish web site profiling famous Alpine and Pyranean climbs.

Rides on 11th April

Tim, Paul and Mike went out for 8.5 hours on Saturday doing the usual course but hill repeating at any hill over 50m except for Bison that we did once.

We also spent quite a bit of time at Aldbury where Mike and I did hill repeats as Tim mendede his puncture and discovered "Brother of Bison" a 1km 7% hill that's good training.

Overall we managed 2,700 metres of climbing which is about 82% of the etape and although most of what we did is not as steep as in the etape and it was clear that the asdcents make the whole ride much much harder.

I found the attached map of tourmalet on a blogsite that puts our climbs into perspective in that seemingly the last 11km of tourmalet climb is all at 9-10% which is steeper than anything we do apart from Bison. Gulp! {Paul write-up}

Simon had a different start point, from the nouveau riche settings of the Grove. I had to get back by 1200 on the Saturday to avoid being charged another day (which would have been an expensive mistake) and after a late start due to a mysterious overnight puncture having left my bike in my car, we only did 45 miles. However, the good news was the months of training are starting to pay off. Those who came out just after Xmas, may remember by colleague, Jeremy, the national standard mountain bike. He whipped me up all of the hills an left me for dead after 30 miles. This time did feel different, I might claim I beat him in the sprint finish and up the last climb, although that was my only victory of the day and he will possibly and reasonably claim, he was not trying at these points. The point was that I did not feel off his pace and I think he had to actually try to make sure he beat me. The other colleague who (who commutes on his bike, but has not done any training this year) was left trailing some distance behind and he was 30 mins faster than me in the Sportive last year. This all made me feel reasonably positive, particularly as my knee was giving me some pain.

Knee pain

I would welcome any thoughts on a recurrent knee problem. In the Easter weekend entry, I mentioned I had picked up a problem with my left hip, which I guessed as ITBS (Iliotibial Band Syndrome). This is fine now and has not re-occurred. Over the last two weekends though, I started to feel some minor pain on the outside of my left knee. It feels like the pain is towards the end of the tendon that joins the top of the tibia on the outside of the knee. Having looking in Wikipedia, the symptoms do seem consistent. On both rides, I could still have kept going, but was worried about more damage. Having applied Ibuprofen gel to the area and started ITBS recommended stretches, the pain has gone away, in the first case after 3 days (and a 67 mile ride) and second time, after 2 days (after a 45 mile ride). Has anyone else had a similar condition? What was the diagnosis and what did you do about it, any feedback would be welcomed. I really don’t want to stop training if I can. Here are the web references on ITBS I have found helpful:

http://www.drpribut.com/sports/spitb.html

http://en.wikipedia.org/wiki/Iliotibial_band_syndrome

Paul, kindly responded in email, which I have added to this point. Thanks also to the Datameister for his sagely advice, of the 4 Ss: Stretch, stretch, stretch, and just in case you haven't done enough, stretch again.

The article below gives some useful insight into cycling specific knee pains and how to cure them. I took a few points from this and other sites that seemeed to have a similar message being:

(1) What gives you extra leverage also puts additional strain on the patella so decrease the leverage by:
- I have gone back to the 172.5 cranks that I am used to and not the 175s my bike came with
- I have added a sram 11-28 cassette so I can have an easier granny gear to do a higher cadence
- Raised the saddle and moved it back
- Tried to stay at higher cadence lower gears and steady on the climbs
(2) Changed the cleats to point the toes out a bit more
(3) Stretched the quads when we stop for puncture breaks/ waiting to re-group

Seems to have made a difference as I felt OK on Saturday's 106 mile / 2,700 metres of climbing epic and could even run out for the Harpenden Arms on the Sunday

http://www.cptips.com/knee.htm

Training log

The entry below is a simply training log for us all. Each time we ride, all you need to do is enter a new line and enter Y in your column and it should automatically add up the total mileage and climb. Be careful adding the row as this could bugger up the formula.

Click on the link if you have problems:

http://www.editgrid.com/user/omnisdjw/ev2008

EditGrid Spreadsheet by user/omnisdjw.

Rides over 5/6 April

There was a bit of a split of riders this weekend.  Paul, Tim and Robin, plus some new invitees (two of whom were too hot and sped off on their own) set-off at 0645, but were immediately hampered by Tim having two punctures early on.  Andy M, Mike and I set off at 0800 intending to do the same route as last week (well at least Andy and Mike were, I had plans of getting back a bit earlier).  The weather was much more pleasant but still not that warm but at least there was not much wind this time.

After 50-odd miles we had ascended Ivinghoe for the 2^nd time and stopped for a food break. Tim then appeared behind us with the early group.  At this point we all split up again, my left knee was hurting make a complementary pair with Paul whose right knee was giving him problems.  Robin also decided to return home, so four of us set off back to Harpenden.

 This left Andy M, Mike and Tim to press on, Mike and Andy did 91 miles and Tim did 104 miles when adding on his trip to Harpenden from home.  Well done, the first ton of the year.

Rides over w/e 29/30 March

There was a big turnout on the 29^th, another windy day and fairly cool but not bad.  Five of us set out from Chef Peking at 0810 and joined up with Andy C just past Kinsbourne Green.  We decided to up the distance yet again this time, but via a slight variation on our old route.  The start was the same via Flamstead, Potten End Hill, Felden Lane, Bovingdon, Whelpley Hill, Berkhamsted, Ashridge College, Pedley Hill and up Ivinghoe Beacon for the first time.  At this point though instead of descending directly to Dagnall, we went via Little Gaddesden and back to Pedley Hill, then up to the top of Dunstable Downs and then back to Invinghoe for the 2^nd time.  We then did this loop another twice before returning back to Harpenden after the 4^th ascent of Pedley Hill.  One advantage of this route is that we do actually pass a shop (in the Petrol station on the edge of Dunstable).  This at least allows a refill of water.

I had a blow out on our first lap going past the bottom of Bison Hill which blwent off like a rifle shot.  I was fairly shaken up initially, but was okay after I had finally fixed the puncture.  Fortunately even though there was clear tear in the side wall of the tyre, I did a crude bodge with an old patch which seems to have held well, saving at least temporarily the purchase of a new tyre which is only a month old anyway.

The wind down the main road from Dunstable back to Invinghoe was horrendous, this is mostly downhill but felt like a climb into the teeth of the gale.  Also the first part of Invinghoe was into the wind make this a more the usually punishing climb. 

Andy C broke off after 60 odd miles and headed home and we lost Paul and Mike going up the last ascent of Invinghoe, so Tim, Andy M and I pressed on home as the weather was closing in.  The three of us got back for a coffee around 1430, a rather slow 6 hour ride of 84 miles but over 6000ft of climbing, 80% of the Etape distance but only around 60% of the ascent.

I gather Andy M and Mike got out on Sunday for a shorter ride.  Paul and Robin then started the Wednesday night club with an inaugural 25 miler just before it got too dark.  The aim is to have regular a 1800 start from the Harpenden Arms.

Easter weekend rides

Ugh, what a horrible long weekend. We had high hopes of a repeat of last year’s Easter break when we did an 80 mile round trip to Cambridge and enjoyed glorious sunshine, sufficient for a picnic on the Cam whilst punting. Various plans were discussed this year for a long ride to end in Oxford, a more direct return route to Oxford another couple to Cambridge. They were all abandoned in the face of the weather forecast.
However, we are determined this year, given our Etape objective, so we all met up at 0815 on Friday morning fortunate to take advantage of the longest period of reasonable weather over the whole weekend. It was however extremely windy, possibly the strongest winds in which we have ridden this year.
Mike, Paul, Andy M, Tim and I set off initially with a strong cross wind, but as we turned west, we hit the teeth of the gale. We did a repeat of the last two weeks’ ride, 72 miles going over Ivinghoe Beacon three times. Having had two puncture-free weeks, it was not to last. Within the first 25 miles we had three: first Paul, then Mike punctured twice just outside Berko where he decided to call it a day. I phoned the others who waited for me in Ashridge forest.
Andy was in a class of his own this weekend winning all three climbs over Ivinghoe and up from Redbourn. I did manage a small breakaway after the last climb of Invinghoe, sprinting down the straight from the top just tipping 40 mph (thanks to the following wind) and catching a rider a half-mile ahead. I waited at the top of Bison for a few minutes, longer than I expected, but Tim had had cramp (or that was his excuse anyway (;-)).
Paul and Tim were mad enough to contemplate more and were out again for short rides on Sunday and Monday respectively, but were beaten back by the snow. Let’s hope for warmer times ahead.
As we have steadily increased the rides, Tim and I have had the first injuries (not counting minor falls), both of us seem to be suffering from hip problems. My self-diagnosis suggests ITBS, but who knows. Strangely, it felt better after the Friday ride, having been tender the week before it now feels just slighted stiff.

Sat 15 March ride - 3 times around the Ivinghoe Beacon loop

The weather forecast was not particularly good for the whole weekend, but clearly Saturday looked the better of the two days. So there was a good turnout at 0810 outside Chef Peking. Tim, Andy M, Mike, Paul and I set out on the route towards Ivinghoe, initially via Flamstead, Potten End Hill and Hemel. The weather turned out just about perfect for March, mild with hardly a breeze. As the morning wore on the sun came out and cheered us further.

As we ascended the hill on Felden Lane, we came across another group (going down) who were looking to join Hemel CC at the station. This meeting never happened and perhaps they mistook us for this group and they chased us down and reached us just before Bovingdon. We then joined forces for the next 20 odd miles. It was good to have some competition, particularly as one of their group (Colin I think) was pretty useful up the climbs (by our standards at least). So we had someone to push us along. This we clearly did as our average pace was up again from the previous week. After the first ascent of Invinghoe Beacon, the newcomers split off and headed home, whilst discussing potentially joining us again.

We then completed three ascents of Ivinghoe. Andy, Tim and I got separated from Paul and Tim on the third ascent and waited for 10 minutes at the pub in Whipsnade, but there was no sign and we pressed on home. We completed the 73 miles in under 4.5 hours (moving time), an average of 16.4 mph. We were pleased as we are clearly making progress, increasing the average speed, whilst also elongating the ride each time.

Rides 8-9 March

On Saturday, we had our first ride out with our coaching team, courtesy of Ben Spurrier from Pinnacle, the PCA team bike sponsor (Pinnacle) and a category 1 rider himself. He was dressed head to toe in Pinnacle kit and riding one of their top end machines . Initially he met us at the PCA offices and did a brief bike fitting. In the morning, Ben then took Andy M, Andy C and I out for a quick ride, just 90 mins, with a short break in the middle covering around 25 miles. Fortunately the weather forecast had proved wrong, with virtually no rain during either Saturday or Sunday. On Saturday, the brief ride went up to Hitchin and back via Preston. On the way out flat terrain and a moderate wind from the south meant we pushed along at over 20mph for most of the time, but the trip back was tougher. I didn’t hear what Tim and Paul got up to in the afternoon.

On Sunday, Andy M and I set out at 0830 in good conditions, unlike the heavy rain forecast, and covered 64 miles. It was another false dawn to spring given the gales today, but on Sunday it brought out the largest number and range of cyclist that I can recall which was great to see. The collection included a couple of all ladies groups and the older couple who I seen before on their tandem coming up from the bottom of Pedley Hill towards Berko. There was also the usual gaggle of off-roaders around Ashridge Forest. For the first time in ages, we had a few target to chase some of which we caught, but others that disappeared into the distance. Our route was the usual 55 mile route with but with an extra lap over Ivinghoe Beacon. Having completed the 2nd cresting of Ivinghoe, we were on the road out of Dagnall heading to Bison, when I saw someone a half mile ahead and I gave chase. Having put in a big effort I caught him as we turned the corner up Bison, he casually turned towards me as we started the initial rise, stood up in the pedals and powered up the hill leaving me for dead. We caught another two cyclist along Gaddeden Row, then powered down the hill to Redbourn. I pushed reasonably hard up the hill to HRFC and for the first time since Xmas didn’t feel like my legs were going into cramp. We finished back at Café Nero in around 4 hrs 20, around 15.5 mph average, not bad for me and another steady improvement. Andy thought it was around 20 minutes faster than his ride over the same route last week.

Rides over 1/2 March

A bright but blustery day greeted us with a 20mph NW wind made conditions more challenging than usual. We started out as a group of 5, Andy M, Paul, Mike, Tim and myself on the 55 mile route via Berko and Ivinghoe Beacon. The first few miles stretch north then to the west, so we were into the teeth of the wind. We managed to keep together for the first half of the ride then Mike and Andy got dropped as Paul pushed Tim and I on at more challenging pace than usual. It was clear Paul had put something extra in his porridge that morning. I had pushed ahead on some of the earlier climbs, but Paul started to move head as he smashed us over Bison. The last 10 miles along Gaddesden Row back to Redbourn were noticeable down wind and Paul again decided to press the pace, leaving us on one of the short dips pumping out of the saddle to create a break. I gave chase but only managed to keep the initial break from lengthening. By time we reached the last 3 miles into Redbourn, the wind was clearly right behind us as hit 35 mph at the bottom and kept up 29mph for the rest of this leg. Just to humiliate us further, Paul stood out of the saddle all the way up the final hill from Redbourn which I could just not match, however he appeared to slow when the gradient flattened out up to the White Horse where I just caught up, but I think he had just felt generous and slowed down to allow us bridge the gap. Anyway the pace Paul set meant this was our fastest trip over this route in under 3 hrs 30m with 4000 ft of climbing.

Tim, Paul and I waited in Café Nero after for Andy and Tim, but after half and hour we had to give them up. We later discovered that the pair of them had done another Ivinghoe Beacon run to finish with 64 miles and 4500 of climbing.

Weekend 23-24 Feb: Group ride on 23rd

There was a big turnout this weekend. The ride started at 0830 with Tim, Andy M, Mike, Paul, Andy C, myself and new-comer Craig. The weather was mild with 10-15mph SW wind. We set out on the 55 mile route via, Flamstead, Hemel, Bovingdon, Berkhamsted, Ashridge, Pedley Hill, Dagnall, Ivinghoe Beacon, Bison Hill, Studham, Gaddesden Row and Redbourn.

The ride quickly started to fall apart, with 3 punctures in the first 25 miles. By the finish we had had 5 punctures, poor old Andy C with 3, who abandoned after Ivinghoe Beacon. Mike split off due to a nasty looking bulge in his tyre to find a bike shop. Tim split off after Bison and Craig completed the ride back to Harpenden, but only Paul, Andy M and I sat down for coffee at the end at 1320, at least an hour later than scheduled due to the mechanicals. The pace seemed reasonable though in between with Craig winning most of the climbs, but Paul winning the final race up from Redbourn. I am not sure who won Bison, as I was too far behind.

Mike found the bike shop and then determinedly returned to the road, completing 68 miles, after an emergency stop in Redbourn for vital refueling. He then completed 34 miles on Sunday with a triple run at Pedley hill.

The emergence of the Etape Virgins in the mainstream press

Our fame has hit the cycling press, we are clearly now a team to contend with. Our team entry is featured in an article in that well know on-line cycling rag "Cyclosport" along with other hopefuls, such as Oxford Uni Cycling Club and Serpentine Girls Tri Squad. They even have a link to this very blog.

Cold Winter Days - Tim's experience over Half Term

Whilst Tim remained the only Etape Virgin to stay on British soil over the half term week he put it to great use by notching up over 170 miles cycling in what can only described as PERFECT winter conditions. That said he was lulled into a false sense of security on Saturday when he peeked out to test the temperature in his back garden prior to a 3 hour cycle to find it was a barmy hot morning..that was until he got 20 minutes out of his village wearing his lycra shorts no overshoes and no woolly with the 10mph wind it felt a whole lot less. Arriving back home with hands and feet resembling blocs of ice he took a hot bath to recuperate and promptly got severe pins and needles through the extreme temperature differences. Morale of story: Don't let your bathwater get too hot!

Smithfield Nocturne Sat 7 June

Who is up for this?  One of my colleagues went last year and said it was great:

• The Smithfield Nocturne web site

Here is clip of last year's event.

Maybe PCA could get us VIP tickets?

A bunch of vaguely interesting cycling links

Just in case you are interested,  I have found  few interesting web sites:

• Firstly Rouleur magazine, a slightly pretentious cycling mag, but it does have a couple of relevant articles.  Firstly one about the Tourmalet and the second one relating to the soundtrack to my Etape Virgin's Montage by Kraftwerk.
• If you are also into using Podcasts on your iPod, try this bike related audio blog.

Mike meets Shaun the .....

The ride on Saturday was punctuated by an unexpected encounter with a flock of sheep running towards us. Anyway, Mike an Martin seemed spoilf for choice, "where's the mint sauce" Andy was heard to shout.

It was a beautiful spring-like day, with virtually no wind making it wonderful for cycling. Andy, Martin, Mike and I completed 54 miles, having managed to lose each other after 25 miles in Ashridge forest. This was partly as I managed to drop way behind having initially felt fine. I was at the point of considering giving up, when I discovered my back brake was stuck. What a relief this was, particularly having had the indignity of having Mike cruise past me as though I was standing still whilst the brake was on.

Training in January

So, February is here and the first month of our step up in training is complete.  Many of us have managed over 150 miles and over 8000ft of climbing and this does not include any midweek gym cycling or turbo trainer sessions that I know a few of you are doing.  Given that the weather conditions have been fairly horrendous at times, this is a good show.  We have been out on days when it is only just above freezing and learnt to our cost, that we shouldn’t do this again.  Tim, Andy and I (Simon) had three falls between us in the slippery conditions on the morning of 12 Jan.  We had to walk down one hill as it was so dangerous, but nonetheless we carried on and did a creditable 40 odd miles.  So the fall count for me is 3 since Xmas, including an embarrassing tumble at the top of the hill climbing from Redbourn back into Harpenden, ending up on my back in the brambles with my feet still in the peddles.  I should have know that chasing Jeremy was hopeless.

All of us seem to be losing weight including Mike, even if we have had confirmed reports of him sneaking in a bag of chips on the walk home from the train one evening.

One final piece of news, is that we have all signed up for the Chiltern 100 on 1 June which is a good run out before the big event.  It is 107 miles and 2600 metres of climbing, not as much as we need to do on the day, but there will me many more shorter sharper climbs on this route than in the Pyrenees.  We have signed up as a team under the moniker of this blog site.

Hopefully this month, we will add a few more ride reports on the blog.

Tony Gibb World Championship silver medalist: Our coach and mentor?

Well, let's see if it does us any good, we have signed up a Worldclass professional (Tony Gibb) to coach and mentor us through the Etape training.   Tony races for the UK team PCA.  Tim arranged the meeting at the Harpenden Arms through Simon Barnes who runs Plowman Craven.

Are we deluded or what!   The one item, I think Tim and failed to negotiate with Tony was the cast iron guarantee that this training would mean we will avoid the dreaded broom wagon.

So here is what we are supposed to get for our money:

(1) An initial “Bike Fit” to get us properly set up on the bikes we own. Some of us own the bikes that we will be using at The Etape (three in number), and two have yet to receive the bike.

(2) Access to your team mechanic (where is he based?) no more than once a month - does it make sense we set this up in the diary so your mechanic comes to Harpenden (PCA office) on a given morning/afternoon and we simply head down if needed?

(3) A coach (or PCA team rider) to ride with us once a month and advise us on how to improve our technique. Again I would suggest we set this up in the diary as part of our training programme. It might be necessary to split this ride into two groups. Perhaps you can advise whether these be on the same day or alternate?

(4) Your coach (Greg Whyte) is to devise individual training plans to agree how much/ what type of training we need to do. I am assuming we will get an insight in the nutritional/hydration side of the game!

(5) Our body fat levels/ BMI will be monitored. I am interested to know whether the PCA machine might do the 3d scan – could be fun to put on our combined Blog site (see attached)

(6) We have access to the Evans 40% discount on goods over the term.

(7) There might be scope borrow bike bags subject to availability to help us transport bikes.

(8) We get access to the team masseur at a discounted rate of £30 per hr (normally £50 per hour)

(9) Telephone access to rider/coach for ad hoc enquiries (12 hour’ish call back).

(10) PCA kit on race day

A blog entry from someone who rode last year's Etape

The text below is an entry from Andrew Robson's blog (a friend of Tim) who rode the Etape last year.  It is quite sobering.

I am very proud to say that I managed to finish the 2007 Etape Du Tour Mondovelo from Foix to Loudenvielle. It was physically the hardest thing I have ever done or will probably ever want to do. The Etape is a stage of the Tour open to amateur cyclists and has always been the hardest mountain stage in either the Alps or the Pyrenees. This year it encompassed Stage 15 which the Tour will do on Monday 23rd July so to understand just how hard the stage is watch ITV 4 between 7 pm and 8 pm. It is meant to be 15% harder than last years Etape which finished in Alpe D’Huez

Being generally keen on cycling I had read how tough the race was and spoken to people who had done it and decided I needed a challenge. What I didn’t know was 2007 was to be the hardest course in years. The race started at 7 am and having left Foix numbered 8008 with 8,500 competitors in the race I finally got over the start line after 20 minutes with a nice 15 km flattish section before heading into the mountains to get to the Col De Port which is a Category 2 climb of 640 metres (Category 1 being the hardest) lasting for 15 kms. This was in Etape terms a bit of a leg loosener and having got over the top a downhill section where you are getting up to between 40 – 50 miles an hour down into St Girons at 68 kms.

It was going down from Col De Port that you begin to realize just how hard and dangerous the Etape is – an ambulance was in the middle of the downhill section with one of the riders having just been put in the back looking alive but very badly hurt – I can only guess that he was knocked off his bike by another rider doing over 40 miles an hour – this was the first of may accidents I was to see during the race. Whilst you get riders passing you at speeds in excess of 50 mph - whilst they may make 2 or 3 minutes on a descent – 20 or 30 minutes can be made on a climb so it just isn’t worth taking the risks.

Having arrived in St Girons there was a feed station where I filled up my water bottles and took on food – bananas, oranges and sandwiches – and set off on my way. On my way up to Col De Port I had been chatting to a fellow surveyor who had said that a friend of his had done the whole stage in 2 days and couldn’t believe how hard the second part was so as I set off out of St Girons I decided to think of a mountain at a time. Out of St Girons there is a further 10 km of nice straight road with a gradual incline until you turn back into the mountains to do the Col De Port D’Aspet which is another Category 2 climb of 594 metres. Reaching the top I was half way through the race feeling great having got there in just under 4 hours - an hour and a half ahead of the dreaded elimination vans.

Taking the descent I was rather enjoying the first half of my race however cycling next to a friendly Frenchman he politely advised me that the next two Cols were extremely difficult. The next Col was the Col De Mente a Category 1 climb of 549 metres but with the first 2 km at 10% and the final 7 km at between 6 and 8%. The start of this climb coincided with the sun finally coming out and what would turn into a 34 degree hot day. I got to the top but was really annoyed with myself because for most of the climb I was using my second lowest gear thinking it was my lowest – when I did eventually change down I was really annoyed as it was so much easier and it had clearly taken a lot out of me.

Having got to the top sweating profusely I piled into the next feed station. On an Etape you are probably burning up to 5,000 calories and it is very important to keep the energy levels up by eating and keeping well hydrated. Having got through the scrum of the feed station and refilled I set off an amazing downhill descent down into the valley of the Hautes Pyrenees followed by a very enjoyable flattish section of 20 kms. It was during this section that I really got the hang of riding in a Peleton – except due to my size a lot of riders thought it a good idea to use me to head our Peleton. People ride in a Peleton to slip stream the person in front and in a head wind it makes it easier to ride. A Dutch guy finally slipped in front of me and told me to get back – initially thinking he was being rude I suddenly realized he was telling me to get back in the pack to take a breather.

The whole route of the Etape is closed off to traffic and along the course there are Gendarmes on motorbikes and medical staff as well as back up mechanics also all the villagers come out to cheer the competitors along offering water, spraying them with hoses to cool them down and even helping those people who had punctures. I had changed the tyres on my bike before the race to the most durable racing tyres on the market and so far so good – I had not yet got a puncture. Still feeling pretty good at 140 kms – only 60 km to go with two more cols we rode along to the bottom of Col Du Port De Bales which is a non category Col - i.e. extremely difficult. The first 7.5 kms were fairly easy with the hardest section being 7 % however then we turned into the National Park there was a sign showing 20 km to the summit and an incline in excess of 8% up to 1,755 km. Think of the hardest hill you know or have ridden up on a bike and then imagine it is 20 kms long not a few hundred yards.

It was now that I realized why this is the toughest amateur cycle race – the sun was now getting so hot that parts of the road were melting – I was having to drink so much water to keep hydrated and then with my legs really feeling it – I could see people getting off their bikes and pushing. I soon realized that cycling at 6 km per hour as opposed to walking at 5 km an hour just emphasized how steep the mountain was. I was in the end forced off my bike to walk for a bit as I suddenly got cramp in my right calf and I was also beginning to have problems breathing – brought on by the heat and my hay fever so I decided to join everyone else and walk a bit and cycle a bit. Realising that I was beginning to run out of water it was a total relief when a farmer half way up the mountain was offering people water from his mountain spring so I filled up both my water bottles and drank a bottles worth and poured a bottle of the freezing water over my head.

I have never wanted to get to the top of a mountain so much and having finally arrived I made sure I replenished with food and drink as in addition to being very dehydrated, extremely tired, having breathing problems I was also slightly hypoglycemic so made sure I took on some sugar. Taking in the amazing views across the Pyrenees I set off again. So near yet so far – 4 cols climbed – 159 km gone and 40 km to go and one more col – Col Du Peresourde. The descent from Col Du Port De Bales was amazing - on a new road however no barriers so extreme caution must be taken however a 14 km descent which never allows you to catch a breath you end up in the valley with 178 kms gone so 21 kms to go however the Col Du Peresourde is a real sting in the tail a Category 1 climb of 15 kms of 609 metres. With the locals still cheering the competitors along I took the opportunity to cycle under peoples hoses to cool down and have water thrown on my head.

So with one final climb but I was beginning to wonder where I would get the reserves to get up the Col Du Peresourde. I had assumed that the race would take me between 9 and 10 hours however I had never really wanted to analyze the race too much just wanted to go out and do it. However I was now coming up to 10 hours and time was eating into my cushion with the elimination vans however whilst the first 7 kms were just about bearable if I didn’t look ahead and stared at the road below – I was having breathing problems again and getting dizzy so reluctantly decided to get off my bike to walk and try and take on board some more sugar tablets, gels and water but I was in a zone I have never ever taken my body and was beginning to worry about my health however knew that even if I walked I would still go over the top with 40 minutes to spare. An English guy who constantly seemed to be riding close to me went past saying “come on we can do it – not far now”. This was a lot of help. Having finally got to the summit I took a couple of minutes to get my head together before the descent down into Loudenvielle which again is very steep and dangerous however I could begin to finally think of finishing.

3 kms before Loudenvielle you turn off the main road and there is a 500 metre 6 degree climb as a sting in the tail but I dug in and having got to the top I could see the village below and all the tents, crowds - so head down I raced to the finish line and finally getting over the line was one of most amazing feelings I have or will ever experience. Everyone who finish is given a gold medal which is down to the fact that we all climbed 5 mountains. Getting off my bike I practically collapsed but was able to walk to an open piece of ground in the competitors area hearing my wife Jane and son George shouting for me I didn’t have the strength to look up and just put my bike down and sat down put my head in my hands shaking in utter exhaustion and emotion – see attached photo.

I however gave Jane my food and drink token I had been given on finishing who told George to stay with me and ran off get me some food and drink. Next to the food and drink tents were the medical tents where it apparently looked like a war zone people being sick, on oxygen and on drips. Once I was able to get a can of Orangina, a bag of crisps and some pasta down me I started to feel a bit better. There were people out on the course who have done a number of Etapes who were caught up by the elimination wagons so never finished. Over 4000 people didn’t finish and each one of them would have done a considerable amount of training. Greg Le Mond the American ex tour rider did the race and came in 701 in 8 hours 41 minutes which shows how hard the race was. I came 3,649 out of 8,500 starters in an official time of 11 hrs 13 minutes – I couldn’t ask any more of myself.

I had put a lot of training into doing this race and very much appreciate the support of my wife Jane and son George and from friends who have helped with my training and put up with hardly ever seeing me. Would I recommend the race – probably yes however you have to be totally committed to the training and realize you have to put your social life on hold. The benefits are you become very fit, loose a lot of weight and realize even really hard goals are achievable.

I would like to thank everyone who has pledged money to support my chosen charity of the Geoff Thomas Foundation for cancer sufferers - I have had pledges so far of over £1500 and some have already paid direct via the web site. Please either pay via the web site or send me a cheque made to the Geoff Thomas Foundations.