A week Training in Tenerife

Saturday 6th of December:

I got into Tenerife mid afternoon and made my way to the hotel fairly sharp to get the bike built up and out for a short spin to make sure everything was dialled in for the week ahead. The weather was good and looked good for the week ahead. I did a short climb up to San Miguel just above my resort of Golf Del Sur

Garmin Data 6th December

Sunday 7th December:

Last year when I was in Tenerife I never made my way to the north of the Island so that was top of the list for excursions for the week and I plotted a route to Gumer which is quite far north. The road to Gumer was fairly rolling and meandering I would cover about 70km to get to that point. From there I went over the Volcano from the north side into the crater and down through Vilaflor back towards the resort.

Garmin Data 7th Decmeber

Ride Moving Time: 7 hours
Distance:103 miles
Climbing:13,300ft
TSS:300
Average Power/Normalized:203/238

Monday 8th December:

Given the big day before I decided to stick around the south face of the volcano and do a few of the climbs on offer there. There is a pretty nice cafe in Vilaflor to hang out at when not chewing bar tape.

Garmin Data 8th December

Ride Moving Time: 4hours 20mins
Distance: 60 miles
Climbing: 9,000ft
TSS: 200
Average Power/Normalized: 203/244

Tuesday 9th December:

I did the same ride as Sunday but in the opposite direction. Had a nice cross tailwind home from Gumer which made life a bit more pleasant.

Garmin Data 9th December

Ride Moving Time:7 hours
Distance:103
Climbing:13,200ft
TSS:280
Average Power/Normalized:186/229

Wednesday 10th December

Vilaflor hill repeats. I did the climb up to Vilaflor from Arona, Grandilla and San Miguel.

Garmin Data 10th December

Ride Moving Time: 4 hours
Distance: 60 miles
Climbing: 7,000ft
TSS:213.9
Average Power/Normalized:206/260

Thursday 11th December:

The Masca loop in my opinion is one of the hardest rides on the island. You can do a nice run along the coast as I did and then get to work on the first big climb of the day up to Santiago del Teide. The next climb the Erjos pass will drop you down into a totally other world. The Masca region and Buenavista are much greener and more lush than anywhere else that I have seen on the island. The climb starting from Buenavista back to Santiago through the Masca region is absolute savagery.

Garmin Data 11th December

Ride Moving Time: 6.5 hours
Distance: 100 miles
Climbing: 12,500ft
TSS: 336
Average Power/Normalized: 210/260

Friday 12th December:

With all my big island exploring rides done I wanted to do a few hill repeats and that around the south of the island. The climb from Vilaflor to the top was also high up on the list as I did a test on this last year so fancied seeing how I would fair against my time from last year.

Garmin Data 12th December

Ride Moving Time: 6 hours
Distance:85 miles
Climbing: 12,500ft
TSS: 260
Average Power/Normalized: 195/242

Saturday 13th December:
Training Over and Flight at 3pm, A nice easy coffee run along the coast was a good way to spin the legs out before the 4 hour flight.

Weekly Totals:
Total Moving Ride Time: 33 hours
Total TSS: 1650
Total Distance: 520 miles
Total Vertical Accent: 70, 000 ft

The Race To The Top

With legs now absolutely in bits after 5 days training I decided not to go on a big epic island loop that would see me racing the sunset for home.

Some of you may have watched the Wiggins documentary that shows him training in Tenerife. To recap... there is some great footage of Shane Sutton, head coach pacing him up the climb on a scooter. Wiggins narrating "it feels like your head is under water and all you want to do is pull the plug, but you can't ". He is making the analogy of the suffocating feeling of trying to peddle hard at such a high altitude.

I set off to have a run at the same accent this morning.

It's a good steady two hour ride to reach the starting point of Vilaflor a small town the last of which you go through on your way to the top of the south face and the highest village on the island.

The legs were well warmed up as I was riding into Vilaflor some 1400m or so above sea level. I lit up going through the start of the town to make sure I would get the longest of the strava segments and not some half assed one that people create cause they didn't start at the bottom.

In mind I was thinking it would take about 40 minutes. 5 minutes in my legs were struggling sore from the compounded stress of the previous days, I knocked it back a bit from 350 to 330 Watts. Sreaming down one after the other the British cycling squad, they shot past on the other side of the road, would have been fun to turn round and join them for a few hours.

About half way I'm fighting to maintain the effort, unsure if it's the legs just not feeling good or the lack of oxygen at 1800m. I knock it down a gear thinking that will help but it was akin to giving a gambling addict more money in a casino to help him win his way back to even! Getting out of the saddle didn't offer much to the cause either a few sprightly turns of the cranks, then left chasing lactic acid  for the next few minutes.

A rider in the distance acted like a target and coming up from the last switch back turn I was out of the saddle sprinting to catch him, I passed him just over the top at 2100m, "wanker" he probably said to himself.

I pulled into the right and slumped over the bars gasping for air,  a friendly voice asked the wanker  "are you okay?"

Biting off more than you can chew

Day 1 of the Tenerife training camp started well with warm weather and a nice breeze.

The plan was to climb up to a town called San Miguel and then contour around the volcano to a town near the north of the Island called Guimer, from there I would climb north west to the main road that would take me up to the summit of Teide (the volcano that dominates the island ).

I reached Guimer in good time and stopped for coffee and lunch. I then set off immediately into the climb of 10 miles to the main road up to Teide. What I didn't account for was flat out I was doing 8mph! Gels being deployed in rappid succession. It took me over an hour to reach the main road by that time I had went through the four gels I had packed. At this point I was at about 1500m. I dialed in a landmark of Teide that I knew of and got back 15 miles as the crow flys. Normally that would be fine but at 8mph and in thin air you get a bit concerned about running out of day light. With constant switch backs it was probably more like 20 miles.

I set off again not wasting any time. It was now about 2.40pm with light till about 6:20.

The thin air made for tough work. Your pushing hard but you heart rate is right up there but power not so much, that and my low sugar supply. A God send was finding a Snickers duo in my bag that was left over from a mountain bike trip with bunter!

I stopped at a spring for water and accidentally put my foot in a puddle, foot soaked! Not normally an issue but at 2km up and about to do some descending those toes are gonna get nippy!

I really was against the clock and you start to get a bit worried but the road was plenty busy with tourists and I knew of a few hotels along the way if it got too much.

Dropping into the crater from 2400m my wet toes were freezing! I pulled over and In my bag I had the makings of an overshoe from a neck buff! It was now pretty cold and I put the arm and leg warmers on. I was well prepared with gear which was good, was just lacking sugar in a big way and the hunger knock had already kicked in.

I reached the centre of the crater at 5pm and went straight into the shop in search of sugar loaded fuel. A tin of Pepsi and lemonade with two chocolate donuts did the trick!

I got back on the bike and set off out of the crater. I was now on familiar roads which was comforting. Once I climbed out of the crater I had 23 miles to home and 30 minutes to do it in!

It really is a case of just tapping the brakes once and a while,  I was dropping from 2300m to sea level and the pedals wouldn't need a tap!

I pulled into the resort about 15 miss past sunset. It was now dark but the street lighting was good and there was no cars so it was home safe and sound but well and truly shattered!

Of all the bike rides I have done this was easily the hardest day in the saddle. My Garmin read 14,000 feet of climbing which is the exact equivalent of riding a bike half way up Everest!

2015 has begun

I'm sitting on a plane bound for Tenerife for a week of big miles and even bigger climbs in the sun.

After the final event of 2014 I headed for Magaluff on a stag do. Having not done much drinking I was not long feeling the buzz as the first pints of the day were issued. It was a great trip plenty of laughter and Rab well and truly sent on his way.

I didn't really take much time off training after my last event and to be honest it was more due to missing really hard training rides which I enjoy more than the racing. You can't always do them during the racing season as you can't damage the legs too much if you have events on.

My training rides are pretty savage. They take in much of the routes and climbs that Stephen Gallager, former RAS winner and ex Professional rider used to do. Riding these roads you have no choice but to put out big efforts otherwise your going backwards!

When you head off to do a weeks training it's real important that you go there fit,  that way you will be able to get the most out of it. Tenerife is very demanding,  I certainly wouldn't advise it to anyone wanting to go and do base training, a 4000m volcano doesn't lend itself to those that aren't fit. For me I don't build a base or foundation over winter,  that sort of riding bores me to tears. For me the base training was done in 2012 when I was an A4 that didn't score a single point, but still I trained well throughout that season. Cycling is a funny one, there really is that hysteria over training hard over the winter. The looks I get from various club runs on a Sunday as we pass each other going in opposite directions are funny. Them wearing more winter clothing than a man on his way to the North Pole and me with the gloves and arm warmers already removed and stuffed into the back pocket due to overheating, blasting along solo at twice their rate. So yea I don't build a foundation over winter, I start work on the extension.

So why am I in Tenerife? My aims of the week are to train hard and relax in the evening. Work has been pretty mad the last couple of months so switching off from that will be much needed, and I've found few better stress relief  methods than what the bike and 400 Watts provides.

2014 Cycling Highlights

Anaclone GP 

The Ulster season opened with the Anaclone GP a race that I hadn't competed in before and one that I was looking forward to with good confidence. I had said to the Orchard guys on the day before that race that I was going to win it, and it certainly sounded like a bold/arrogant statement given the field which included some very high quality A1 riders. With the A3 handicap though I didn't even think about the A1's as I never thought they would make it across in time. Marc McClure whom I didn't know at the time and myself had a brief chat at the front of the bunch. We made the escape without too much difficulty and started to work well together, almost immediately. No flicking elbows or yelling to come through good 50/50 turns from both of us. Thomas Martin and another team mate were hot on our tails for the 2nd last lap, we were holding them well given we weren't on the same team which was testament to how well we were sharing the effort. on the final lap we had a slender advantage with the Caldwell guys almost making the catch. I jumped for the finish it was a big effort for around 6 mins but managed to pull it off. Marc got second which I was glad to see given how well we worked, and kudos to Thomas given the handicap and other A1 racers on the day what a ride he put in.

Phoenix gp

This race was allot of fun, I started at the back of the field and someone put the hammer down into the tail wind off the start, I couldn't get clipped in and spend the first few mins chasing to get back on, when I rejoined just as the bunch had turned into the cross wind. The whole field echeloned onto the other side of the road I thought here we go again another dangerous race. The Commissioners trying in vain to get the riders to race on their own side of the road. I was annoyed at riders for being on the other side of the road and I wasn't prepared to hang out there myself I decided then and there to absolutely destroy the bunch in the tail wind, I made my way to the front by nuts corner and put the hammer down going past the start finish line I had 80 A3's all struggling to hold the wheels as I was churning out 380 watts, around 12 made the selection and for the rest it was race over after 20 minutes we wouldn't be seen again. I split the group again 2 laps before the finish and then on the last lap I went full gas from nuts corner dropping the remaining 5, a few worked their way across to me but I just kept on full gas thinking I could ride them off my wheel, I didn't and I probably gave Ryan Reilly the best lead out he's ever had. Have to say though I really enjoyed keeping it pinned at all times.

The March Void

The entire of March racing was not what I had hoped, after a run in with a car my right leg was left worse for wear. I had worked hard for my fitness over the winter and wasn't going to let it all evaporate. I was into the pool the next week with a float between my legs. Cycling training resumed 2 weeks later with some light miles. I missed the red hand trophy which I was keen to ride in.

PJ Logan 

One of the best circuits on the calendar and where I had my first points and race win as an A4 in 2013. I was returning with high hopes. A solid 80 miles in the legs from the day before as I couldn't afford not to train given. On the last lap I made a big move, Jake Grey (an under 16) who had special permission to ride that day the only one able to go with me, some good turns from both of us and we were gone. I just pipped Jake on the like for the win.

John Beggs

The Following week saw me take to the line in the John Beggs. A highly competitive field with An Post present among others. The small group of A2's all rode well together and we all had a good chance going into the final two laps. Liam Dolan had escaped off the front going onto the final lap and I managed to bridge over and past him, I expected him to be busted and was surprised when he came back through after the decent at full gas, from then on the A1's didn't have a hope the turns we did down the final straight were unreal and looking at the power we were putting out I knew we weren't going to be caught. We definitely both deserved to win that race and would have been great to cross the line together. That was a good day for Orchard all round with Lee Clarke lifting silver in the A4 race.

Tour of the Mournes

After having won the day before in the John Beggs I had only one plan here to get up the road and ride the bike hard as I wanted to get some good training out of this race. I did exactly that and managed 8th place with pretty tired legs, given the day before I was more than happy with that result. Now just a few points from A1.

Tour of the North 

A great weekends riding with Glenn, Lee and Lindsay. Can't say I overly enjoyed the TON the style of racing didn't suit me so much. Stage 2 gave me a chance to show I was one of the strongest riders, placing 8th in the short non Aero TT.

Tour of Ulster

I hadn't originally planned to race the TOU, after the TON the plan was to ramp up my TT training. Joe at Velo Cafe Magasin contacted me and offered me a ride, after the TON I knew I could do with some bunch racing practice. IT was a funny race got in a few breaks and had a few punctures which was good learning for getting back into the bunch etc. I'd seen a cycling Ulster team at both TON and TOU and that's maybe something that I'd like to do.

Grouchos GP

I still hadn't made my mind up if I wanted to do the Newry 3 day or Ulster 10 TT at this point so I said to the Orchard guys I would ride for them and keep the race together and stop anything getting up the road that we had no interest in, and I did exactly that. It was a strong field with most of the top ulster juniors there, and it wasn't going to be an easy race to control but I was able to keep it together until about 40 miles in when my rear skewer came undone. I was able to get back into the bunch again, and made my way back up to the front and assumed my role again to pull in the small break that slipped off while I had the mechanical. Unfortunately we didn't get a man in the points but never the less I enjoyed playing the team role and its probably my strongest position as I love just going full gas and not having to race tactically.

Noel Taggert

After having won an A1/2 race with a handicap, I electing not to take my handicap with the a2's and start with the A1's to be honest it was probably easier as numbers in A1 was twice that of the A2's. I forced the first big split of the day. Swinnard, Murphy and a few others made it over to me, we had a good gap but a few in the break not riding through and it all fell to pieces, there was certainly more than enough fire power for that to go clear to the end. I jumped across to the next move with Sean McKenna, Alex Donald and Paul Mulligan. We built a strong lead but with two laps to go Mckenna and Mulligan got word Swinnard and Murphy were on their way over so it was left for Alex and myself to do the riding, we finished 3rd and 4th. It would have been nice to win that one but it was always going to be hard given the team cards being played. 

This would see an end to my road racing as I put full focus on Time Trialing.

Irish National Championships 

I won't go into too much detail as I put up a fairly verbose writeup in another blog post on this. Looking back at my first National Champs I feel I did myself justice against some of Irelands Pro riders and international U23 riders, keeping in mind I started the season as an A3 to go faster than the likes of Felix English an established professional and not be a million miles away from even the likes of Martin Irvine was really encouraging given I work full time and create my own training plans and all the rest, it validated that I was getting some of what I have been doing correct in terms of training in order to compete at that level. 

Ulster 50 Mile TT

The first of the Ulster Championships. I went into this with pretty much an Ulster TT medal guarenteed given the level I knew I was riding at which was great, and I knew I could try and go for the fastest Ulster rider on the day to claim my first Ulster Gold cycling medal. I paced the ride really well and did everything right in terms of how I rode the event I knew when I crossed the line I had given myself every chance. To get the win was great and I was really pleased to get my first Ulster TT medal which happened to be the best one.

Ulster 25 Mile TT

Really the blue ribbon event of the TT calendar is the 25 mile TT. The 25 is as much about strength, pacing and keeping your head, unlike a 10 which can be a little more forgiving if you get the pacing wrong a 25 will really find you out if you screw that up. Perhaps not the strongest field but Daniel Stewart the defending champion was enough to validate the the win and provide good competition. I didn't have my best ride but was able to get away with it and nicked a second Ulster Gold by a small margin.

Ulster 10 TT

I was in good shape to go fast at the Ulster 10, but got everything wrong on the day. I had a solid warm up inside the hall while it lashed with rain outside. I got my start time confused and left myself with a mad dash to the start line, which I drove to. As I got out of the car I got "1 minute" from the timer, that's 1 minute to get bike off car, wheels on bike, helmet on etc. It was a rolling start as I reached the line, turning my Garmin on someway towards toome. No brakes on bike, and awful pacing saw wasted seconds, shame as I had brilliant legs. I was never going to threaten Marcus but I could and should have been closer to his mark.

Ernie Magwood

The final round was the day before the Ulster TT. A top field with Marcus and Colm and the two Johns. I put in a time of 19.10, which I'm fairly sure is up there with some of the quickest times recorded in Ireland for a 10. I would secure second overall in the series which I was pleased with.

Ulster 100

Probably my favorite event. The 100 TT is physically probably the hardest event in my opinion on the Irish calendar. No wheels to follow or hiding places no real luck to aid you either. It's a test of physical and mental ability and any rider that does it come the end have such a sense of achievement no matter their placing. Marcus set a new Irish record and I got close to the old one. Great help from Glenn on the day supporting me.

The 100 wrapped up the season. One which saw me starting in late February as an A3 rider and finishing as an A1 rider. I won 3 races along the way and a few other points which wasn't bad given I only raced in about 10 + the stage races. A two time Ulster champion and various other open TT wins including the prestigious Ernie Magwood memorial, which not mentioned above I was very pleased to win given it's history and how tough John Heverin has made it to win. 

Above all the results I physically improved by around 6% over last year which win or loose is the achievement I am most pleased with.