| Training |
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| My only background to fitness was about 12 years ago, I was a free-skater and won a few competitions (Essex and Sussex 1st place twice running and a few 2nd places). I then started training children free skating. |
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| My bike background - I did the 2001 London to Brighton ride in 4:30 - 5:00 hours for the 'British Heart Foundation' and raised £388.85... (Big Thanks to all who sponsored me then) |
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| Training started on 7th Jan 2002 for this ride. I started on an exercise bike for 30 min. at an average speed of 30kph on every other day, then trained for another 10-15 min on a multi-gym. I started to increase the time spent training but just wasn't happy with the results. I needed advice to improve the training and my diet. |
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| For training I reviewed various websites and most people that do this sort of route seem to be from a cycling background or from an RAF, ARMY or NAVY base. As I am cycling an extra 300 - 600 miles I needed more information. After contacting a few people and not getting the answers on training programs and diets. |
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| I browsing the yellow pages and found an advisor and trainer - 'Rachel Armstrong'. Very quickly Rachel was explaining options and ways to proceed. The first was a fitness test... The results of the test showed me that I wasn't as fit as I once was, Rachel was positive and advised the training would start with 1 hour sessions, 5 days a week for about a month, then increase time and difficulty for the next month. |
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| Target is for me to cycle 100 miles in 8 hours per day for 15 days - that's an average speed of 13-15mph (includes breaks). I averaged about 11-12mph on the London to Brighton. (this was one day and only about 60 miles). So there's plenty of scope for improvement |
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| The start of the programme was working on aerobics, strength, heart rate and recovery. The schedule was to pushing the first 100mile training ride at the end of April (on the new bike)... The new bike never arrived until late May. |
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| Well the New bike arrived late in mid May, I pushed out about 80+ miles in 5 hours averaging a speed of 16.4mph with a top speed of 29mph. This gives me 2 hours to do an extra 20 miles. Repeating this performance the next day is the hard part and the other 13 days or so after that... |
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Information on Training Statistics |
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Information on Training Bike |
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Information on Event Bike |
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Information on Health Monitor Computer |
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Information on Bike Trip Computers |
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| Training Statistics |
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| Totals |
92 hours 35 minutes spent training
741.97 miles covered on exercise bike / cycling outside
6,750 metres rowing
9,169 reps of exercises or weights
10.5 miles running or walking |
| Training |
Information |
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| as of the 20/06/2002 |
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| Cycling |
2:30 time, 30 miles, 12mph avs, 32mph mxs - (hill work)
1:00 time, 4.95 miles, 12.8mph avs, 28.5mph mxs - (heavy raining)
2:35 time, 21.6 miles, 13.9mph avs, 27mph mxs - (puncher for 40 mins)
1:47 time, 26 miles, 16.6mph avs, 29mph mxs<
0:37 time, 9.3 miles, 15mph avs, 28mph mxs
1:24 time, 20.3 miles, 16mph avs, 31mph mxs
0:37 time, 9.3 miles, 15mph avs, 28mph mxs
1:03 time, 15.0 miles, 13.6 avs, 28mph mxs
1:27 time, 26 miles 17.1 avs, 31mph mxs
1:00 time, 15.9 miles, 16.1 avs, 28mph mxs
1:18 time, 19.5 miles, 15.2 avs, 31mph mxs
0:35 time, 9.7 miles, 17mph avs, 33mph mxs
1:25 time, 26 miles 18.7 avs, 33mph mxs
2:00 time, 22miles, 11.8mph avs, 34mph mxs
1:00 time, 16.4miles, 17.4mph avs, 32mph mxs
0:37 time, 9.7 miles, 17mph avs, 29mph mxs
5:00 time, 80.0 miles, 16.4mph avs, 29mph mxs
1:00 time, 16.4 miles, 16.9mph avs, 26mph mxs
0:15 time, 3.1miles, 18.6mph avs, 31mph mxs
0:56 time, 16.4miles, 17.3mph avs, 29mph mxs
0:53 time, 16.4miles, 17.9mph avs, 31mph mxs
5:15 time, 85.0miles, 16.9.mph avs, 31mph mxs
0:33 time, 10.0miles, 17.8 mph avs, 30 mph mxs
0:33 time, 12.0miles, 21.5 mph avs, 33 mph mxs (Race) |
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Total: 33:21 time, 509.95 miles, 17.8mph avs, 34mph mxs |
| Circuit Training |
1 round x 7 exercises |
| Conconi Test |
1st reached level 5 - Mid Jan 02
2nd finished level 7 - Mid April 02
3rd finished level 8 - Late April 02 |
| Core Strength Work |
20 sessions x 5 -20 reps x 10 Core exercises |
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Total: average 2,400 reps |
| Exercise bike |
easy - 53 mins
med - 7hrs 56 mins
hard - 4hrs 55 mins
very - 15 mins |
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Total: 13hrs 59mins |
| Gym2000 |
(1) 8Kg - 1 session x 10 reps x 25 exercises (250 reps)
(1) 8Kg - 1 session x 10 reps x 5 exercises (50 reps)
(1) 8Kg - 1 session x 10 reps x 5 exercises (50 reps)
(2) 8Kg - 1 session x 10 reps x 5 exercises (50 reps)
(4) 8Kg - 1 session x 10 reps x 5 exercises (50 reps)
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Total: 450 reps |
| Lunges / Squats |
16 session x 40 reps x 3 exercises
1 session x 20 reps x 1 exercises |
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Total: 1,940 lunges |
| Reebok Ball |
1 session x 15 reps x 7 exercises
1 session x 15 reps x 7 exercises
1 session x 15 reps x 7 exercises
1 session x 15 reps x 5 exercises |
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Total: 390 reps |
| Swiss Board |
1 session x 15 reps x 7 exercises (105 reps)
1 session x 5 reps x 7 exercises (35 reps)
1 session x 5 reps x 7 exercises (35 reps) |
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Total: 175 reps |
| Rowing |
37 mins rowing
1,750 metres pyramid rowing/br>
5,000 metres pyramid rowing |
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Total: 6,750 metres |
| Running |
3.5 miles - injured ankle
3 miles - injured knee (Running has been stopped)
2 miles test run - knee playing up (knee to have check-up) |
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Total: 8.5 miless |
| Walking |
2 miles |
| Weights |
5kg - 16 sessions x 30 reps x 2 exercises (960 reps)
20kg - 12 sessions x 40 reps x 3 exercises (1,440 reps)
25kg - 9 sessions x 30 reps x 3 exercises (810 reps)
30Kg - 3 session x 24 reps x 3 exercises (216 reps)
35Kg - 1 session x 20 reps x 4 exercises (80 reps)
35Kg - 1 session x 20 reps x 4 exercises (80 reps)
35Kg - 1 session x 20 reps x 4 exercises (80 reps)
35Kg - 1 session x 20 reps x 4 exercises (80 reps)
30Kg - 1 session x 24 reps x 4 exercises (80 reps)
35Kg - 1 session x 20 reps x 4 exercises (80 reps)
35Kg - 1 session x 20 reps x 3 exercises (60 reps) |
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Total: 3,966 reps |
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| Training Bike |
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| I bought the bike back in 1989 for about £650.00 as I was going to take up cycling. A few months later I was made reduntant from work, I found another job away from home and moved, from there on the bike hasn't been used. The bike had only covered about 280 miles just after the Brighton ride. Most of its life has being standing in the hall way at my new home. Last year 2001 I decided to blow the dust off and give it a clean, I took it on the London to Brighton and completed the ride in about 4:30 - 5:00 hours. |
| Spec.: |
- Raleigh A542 Elix sis Biopace SLR Hand Build
- FRAME: 531 Alloy
- FORK: 531 Alloy
- WHEELS: Race Alloy
- SEATPOST: Alloy
- HANDLEBARS: Alloy
- STEM: Alloy
- HEADSET: Cane Creek S6 Aheadset
- SHIFTERS: Shimano computer fast select
- FRONT DERAILLEUR: Shimano LX AGE Sport
- REAR DERAILLEUR: Shimano LX Sport
- CRANKSET: Shimano Biopace Oval
- CASSETTE: Shimano Biopace 7 speed
- BRAKESET: Shimano EX Sport
- CatEye onboard computer
- Current Speed
- Max Speed
- Average Speed
- Overall Distant (@ 280 miles)
- Trip Distant
- Stop Watch
- Original power pump
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| Upgrades: |
- Pedals changed to the latest clip pedals by Italia
- Saddle replaced with the latest Italia pro gel filled
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| Event Bike |
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| Due to the training bike's age, the importance of the ride and need for spare parts, I decided to get a new bike. After looking at various ones I started with the TREK 1200 bike and the TREK 1500. These bike are great but I needed a smoother ride due to the distance, this is were the carbon fibre comes in to play. The carbon fibre bikes, TREK 5200 and 5500 are so light and strong. The wheels on these bikes are also lighter and stronger than others. |
| With these bikes your getting close to the Tour-de-France range which gives you advanced or Pro brakes and gears, This gives a smoother and more positive gear change even on the hills, which I am going to need in Scotland. The TREK 5500 was chosen over the 5200 due to the better components. |
| The onboard computers will be a Specialized Pro for monitoring distance, average speed and time on the bike. The other computer will be the Polar 610i heart rate monitor for checking time, average heart rate and to monitor energy in use. |
| Reason the website was created in this colour, was because of the colour of the event bike, therefore the colour of the event |
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| Spec.: |
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- TREK 5500
- COLOR: Abyss
- FRAME: OCLV Carbon
- Proven by the USPS team in the Tour de France. 100 grams lighter than the 1999 Tour winner. The world's lightest, strongest frame material. Optimum Compaction Low Void carbon. 120 grams of carbon fiber per square meter of OCLV material. 1-1/8" head tube. Trek Pro Race geometry. Handmade in USA. 2.4 lb.
- FORK: ICON OCLV Carbon Air Rail OD 1-1/8"
- WHEELS: Bontrager Race X-Lite:
- Supreme all-around racing wheelset; 23mm semi-deep front rim provides excellent aero; 21mm rear rim improves lateral rigidity, prolongs wheel life; Bladed spokes; Race X-Lite Titanium skewers; 660g, 20h front/870g, 24h rear TIRES: Bontrager Race X-Lite, folding, 700x23c front and rear SADDLE: Selle San Marco Era, titanium/leather
- SEATPOST: Thomson Elite
- HANDLEBARS: Bontrager Race Lite
- STEM: Bontrager Race Lite, reversible 7°
- HEADSET: Cane Creek S6 Aheadset
- SHIFTERS: Shimano Dura Ace STI
- FRONT DERAILLEUR: Shimano Dura Ace
- REAR DERAILLEUR: Shimano Dura Ace or Dura Ace GS
- CRANKSET: Shimano Dura Ace 53/39 or 53/39/30
- CASSETTE: Shimano Dura Ace 12-23, 9spd
- BRAKESET: Shimano Dura Ace w/Shimano Dura-Ace STI levers
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| Upgrades: |
- Pedals changed to the latest clip pedals by Italia
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| Heart Monitor and Onboard Computer |
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| BackGround |
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| I was trying to tracking down a Polar 710i Heart cycle monitor which seemed to have the options I was looking for. However Polar UK had a backorder going into late May. So now looking at s610i and bike computer. Both these devices provided the event stats. |
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| Spec. |
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Basic Functions
- Water resistant to 50 metres
- Target zones with visible audible alarm
- Backlight
- OwnCode - coded transmission
- Stopwatch
- Calendar
- Interval training function
- Recovery function
- Lap times with heart rate
- Maximum/average heart rate of each lap
Fitness Features
- Predicted maximum heart rate
- OwnCals - calorie expenditure
- The OwnCals feature calculates the number of calories expended during an exercise session. The calorie/energy expenditure calculation is based on: individual maximal oxygen uptake (VO2max), individual maximum heart rate (HRmax), heart rate during exercise and body weight. Counting of the calories burned begins when your heart rate has reached 90 beats per minute (bpm).
- You can easily follow the effect of exercising displayed in real-time. At the end of the exercise session the Polar S-series models show not only the energy expenditure of that particular session but also the cumulative total energy expenditure of a user-selectable number of exercise sessions. Now you know how many kilocalories you consumed by exercising during a week, for example.
- The amount of energy expended during exercise depends on how hard and how long you exercise. The higher the intensity and the longer the duration, the greater the energy expenditure. Energy expenditure depends also on body weight, so that a heavier person consumes more energy than a lighter one when performing the same exercise. Also, the larger the muscle mass used in the exercise, the greater the energy expended. Thus, very high energy expenditures can be reached in e.g. cross-country skiing and rowing
- OwnIndexs and Polar Fitness Test
- Fitness testing has traditionally been performed either in the laboratory or in field conditions. It requires both exercising to exhaustion and testing personnel. Polar has now developed Polar Fitness Test - a breakthrough in the world of fitness testing. It is an easy and safe test to measure cardiovascular/aerobic fitness at rest all by yourself.
- The Polar Fitness Test uses your gender, age, height, and body weight plus your level of physical activity, your heart rate and your heart rate variability measured at rest. Lasting no more than 5 minutes, the Polar Fitness Test is as easy as laying down and pressing a button, though you should be free from any distractions during the test.
- Once completed, the Polar Fitness Test shows the resulting fitness level as your OwnIndexS. The result is comparable to VO2max, the same indicator of aerobic fitness used by professional trainers and athletes. Therefore the range for OwnIndexs is the same as that for VO2max. Typical values for unfit sedentary individuals are around 25. Top athletes usually score OwnIndexs values above 70 (men) and 60 (women). Values as high as 95 can be measured for Olympic level athletes. OwnIndexs is highest in sports that involve large muscle groups such as cross-country skiing and cycling.
- OwnIndexS is most meaningful when following changes in your fitness over a long period of time. You can also find out how fit you are for your gender and age by comparing your result to the global references listed in the Polar S-series manuals.
- With Polar Fitness Test you can test your aerobic fitness by yourself, fully automatically and without any exertion. No other equipment other than a heart rate monitor is needed. Polar Fitness Test is as accurate in predicting the VO2max as any sub-maximal fitness test
Recording / Memory Functions
- Total exercise time
- Time in target zone
- Average heart rate of total training
- Maximum heart rate of total training
- Training file info page
- Downloads data to computer (infrared)
- Uploads data from computer
- Unlimited number of exercise files available
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| Bike Computer |
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| The CicloSport CM 414 Alti M |
Well here we go again computer number 7; each computer I have tried to get isn't available yet, won't fit my handle bars or it doesn't have the functions required.
This one has it all and it's available, however it's over 3 times the cost than the others |
| Computer 1 |
Polar 710i Heart rate / cycle computer - Not available until late June / July |
| Computer 2 |
Specialized SpeedZone Pro - Will not fit handle bars |
| Computer 3 |
Shimano Flightdeck has function for the TREK 5500 - Not able to fit handle bars |
| Computer 4 |
Specialized SpeedZone Pro 2 - Not available until July |
| Computer 5 |
Cateye Altimeter - Didn't have all the function but could be adapted to fit handle bars |
| Computer 7 |
VDO MC 1.0 - Not available until August |
| Computer 7 |
CicloSport CM414 Alti M - Available so ordered |
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Bike functions
- Current speed
- Average speed
- Maximum speed
- Speed control
- Daily kilometres
- Total kilometres
- Adjustable daily / total kilometres
- Two In One-System (multifunctional)
- Cadence
Altimeter
- Current altitude
- Home altitude storage
- Maximum altitude (automatic memory)
- Cumulated daily altitude
- Two In One-System
- Cumulated total altitude
- Current, Average and Maximum rise / descent (%)
- Speed / descent (m/h)
- Current rise / speed (st)
- Average rise / speed (s)
WATCH
- Time (24 hour display), date, year
- Auto. Start / Stop (time)
- Daily / total riding time
PERFORMANCE
- Performance (Watt) Current, average and maximum performance
TEMPERATURE
- Current, minimum and maximum temperature
COMPUTER LINK-UP and RECORDING
Representation of all recordings referring to the following functions:
- Altitude -Rise / descent (%)
- Bike speed
- Ski speed
- Performance (Watt)
- Cadence kit
- Temperature
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| All the above information is from the manuals or from the companies website (as at time of purchase) |
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