Bike in the remote Irish countryside. Don’t let squeaks spoil the peace.

Quite often, I let noises persist for quite a long time. When I finally get round to looking at the source of the noise, it turns out to be something obvious and simple to fix. Like a clicking because your pedal clips the front derailleur wire. All you need to do is bend the wire away from path of the pedal. Often the noise comes from the last place you look. For example, after repeatedly spraying all the gear mechs and pedals, I finally found the noise was coming from seatpost.

ALthough noises are irritating, they are a reminder to give our bike a little love and make sure things are in working order.

When I hear squeaks, the first line of defence is realigning part of the bike. The second thing to try is spraying with GT-80 hoping that will solve it. If that doesn’t work, the next thing is to try taking apart and adding some grease. If that doesn’t work, it may well be a case of taking down to bike shop.

You can see the stone which causes scratching when braking.

Check Brake Pads. In the winter it is very common for bits of grit to get stuck in the brake bads. This means that when you brake, you get that irritating scratching sound of stone on your brake rims. As soon as you hear this sound, you should check your brake pads and use a sharp point or screwdriver to pick out the offending grit. As well as making a noise, it damages your rims.

Another common issue is for brakes to catch the rim, on a fraction of the turn. This may be due to a buckled rim or incorrectly aligned pads. As a temporary stop-gap, You can try leaving a bigger gap between pads and rim. But, if the wheel is buckled, it is good to fix it.

Well Oiled Chain

If your bike is squeaking, it is probably a lack of lubrication. Somtimes, cycling around town, you hear this enormous squeaks, as some student bikes never see a drop of oil all year.

After a heavy winter riding, I sometimes degrease to help clean away dirt attracted to the chain.

After degreasing, I will add a winter lube during winter months, and a lighter lube in summer. I also spray with GT-80 on any wetish days.
Keeping chain clean and free of dirt helps to keep the chain quieter.

Greasing

With enclosed bottom brackets, there is less that needs greasing on a bike these days. I remember the days, when twice a year you would take your bike for a strip down and grease. However, it is worth greasing your pedals to cranks. Also, your rear derailleur mech, may need greasing, if it is making a persistent squeaking sound.

Bottom Bracket.

I’ve sometimes had this kind of crunching when you pedal. This is simply because the bottom bracket has worn away. There is nothing to do but replace it. Make sure it is the bottom bracket by eliminating other possibilities.

Mudguard Rubbing

Another common sign of noise is mudguard rubbing. Many hours I’ve spent fiddling with mudguards trying to stop friction. Some mudguards are easier to adjust than others.

Types of Noises

Rattling. This is often a loose headset. I had a really annoying rattle on a cycle tour, when I took the bike apart. The headset was tight, but the noise was still coming from there. The secret is that you need to tighten up progressively all the allen key nuts, and not just the top one.

• Squeaks – try oiling and greasing.
• Rubbing – spin the wheels and isolation, check your pedalling.
• Clunks – Try tightening the pedals.
• Skipping of chain on rear cassette. Often occurs if chain is new  and cassette is worn (or vice versa). You could try seeing if the chain will ‘bed in’ often it does after a few days. Or you will have to change cassette and chain together. See: how often to change chain

Isolating Noises

• Sometimes, I can be hard to identify where noises come from.
• Start by spinning each wheel individually. Also, test the brakes frequently, to check they pull apart from the rim.
• Then you can eliminate wheels. Then try freewheeling, and pedalling progressively harder.

It was a great day, but cold. I was glad to be off  last out of 70 riders at 10.10, I think by that time the temperature rose from 2 to 3 degrees.

My warm up was cycling through Reigate’s one way system to find the start. I had planned to drive the course before hand. But, as usual, I got there too late and didn’t have time. For riding a sporting course, it’s definitely helpful to know the course before hand. If you don’t know the corners, you can lose quite a bit of time.

However, the course wasn’t too technical, and it wasn’t such a disadvantage to ride the course blind. It was quite fun racing through the shallow gradients and sweeping corners. It was also very well sign posted. I’ve often done races, and never been entirely sure you’re on the right road. But, Redhill CC did a great job with  marshalling. After the race, back at the HQ, I saw one young marshall trying to recover from the freezing cold. I think it’s easier to ride these events than stand on the side of the road with a flag.

Box Hill. Photo the Fixed Factor

The start is on a hill, with a short section of 1/8. The rest of the course, I would describe as rolling with fairly shallow gradients (at least compared to my hill climb season). I tried to moderate my efforts to try a little harder on the hills and into the headwind, and hold back a little on the faster sections. I think that worked relatively OK. But, when I finished I wasn’t too spent, despite the last five miles into a headwind.

I felt I had gone harder on an earlier season turbo session. But, in your first race, especially in the cold, it’s hard to fully get into that race mentality and remembering how hard you can push it throughout the race.

Anyway, whatever happens, you can always say to yourself, it’s just February, and any race this early is just a bonus.

Despite the cold, there were a lot of  other cyclists on the road in Surrey. It must be partly due to the excitement of the Olympic road race and the general boom in cycling. Overall, it was a good event, and I’m glad I entered the race, though if I was given a choice, I think I would have preferred to be riding in the heated Olympic Velodrome with 5,000 cheering spectators and live on tele. I think a 19 mile time trial with a few amateurs, would make a great warm up before the likes of Chris Hoy and Victoria Pendleton take to the boards with their short 500 metre races.

From the results board, I think I finished second. From memory:

1. Steve Berry, Team Swift 42.04
2. Tejvan Pettinger, Sri Chinmoy Cycling Team 42.24
3.  Cornall Yates S In-Gear QuickVit Trainsharp RT 42.44
4. 50 Rupert Burbidge S In-Gear QuickVit Trainsharp RT 43.355.    Steve Irwin V41 Kingston Wheelers  43.36

   6.   Richard Prebble V44 Node4-Giordana RT   43.44

   7.   Chris Birch S East Street Cycles.com 43.51

(Random fact of the day, I was born in Runnymeade, Surrey. When three years old, I moved to Yorkshire. Because I couldn’t remember living in Surrey, I always thought I was a Yorkshireman, but when I wanted to be a professional cricketer – I found I couldn’t play for Yorkshire CC because I wasn’t born their. Good old Yorkshire were still living in the nineteenth century having that rule. I’ve always supported Surrey CC ever since. Though   ironically, if you search for Yorkshire Independence on google, you will find me and my Dad’s site ‘godsowncounty.co.uk’ appear near the top.) Anyway, sorry I digress from cycling….

I won this pair of these shorts back in October during the Otley Hill Climb. I’ve worn them for many hours over winter and have finally got around to giving a review.

Basically, they are excellent. Out of my collection of shorts, they are often the first I pick out of the drawer. The padding is very good – no friction and comfortable. For 4-5 hours rides I found it very good. I haven’t ridden in warm weather, but I can’t imagine it gets clammy, with the DuPont CoolMAX pad there is plenty of room for air to breathe.

The lycra has a very soft feel and is very comfortable next to the skin. It is more stretchy than most other shorts that I have. It definitely feels a superior quality of lycra. Most of the other shorts I have are Impsport team issue kit, but also an assortment of other brands.

It is easy to wash and fits me very well. I’m quite tall, but the bib elastic is quite stretchy and doesn’t leave shoulders with tightness of shorts.

Value for Money

At under £50, this is quite a reasonable value short. It is much better than cheaper varieties. But, also affordable. I would recommend for those wanting a fairly stylish short that is comfortable for long rides in the saddle.

• Club shorts at Shutt VR

Would I Buy?

Alternatives

The best short I’ve tried is the Assos F1. It is supremely comfortable. See review of: Assos F1 – but it will cost you £165!

Now that’s more like it!

Some brief observations of road training v turbo training

• It is easier to keep a constant effort, heart rate and speed on a turbo. On the road, you inevitably have to be aware of corners and obstacles, you can’t keep that smooth effort.
• Turbo training can be boring, but if you have a very specific training goal it definitely helps. If you just get on the turbo and turn the pedals, I want to stop after 20 minutes. Going out on road for a recovery ride, you can at least enjoy the simple pleasure of riding your bike.
• If anything, I would say recovery rides are best on road bike. But, if you have very specific training targets and methods, the turbo becomes much more attractive.

Spring Training Camps

For some reason, I hadn’t thought of using the turbo since warming up for the hill climb championship back in October. Part of the reason, is that it feels heroic to be out on the bike fighting the cold, dodging potholes and grit, and praying that motor cars (with scant regard for which side of the road to drive on) don’t run into you. In the old days, they didn’t have turbos just hard men who would go on cycling through sleet, mud and snowstorms….

If only my training was as consistent as the freezing temperatures.

But, mostly  I avoid riding the turbo, because  a turbo conjures images of being in a prison cell going around on a hamster wheel – and after an hour of sweating profusely, you look at watch only to realise only 5 earthly minutes have passed.

Nevertheless given a choice between extreme cold, and extreme boredom I thought I’d try the hamster wheel for a change.

This is the Unofficial Guide how to pass a time on a turbo trainer

• Get on and off the turbo trying to make it work properly without falling over (20 minutes)
• Time to take off clothes because you get too hot after 10 minute warm up (15 minutes)
• Time to then put them back on, because your  body is soon covered in a river of sweat which becomes freezing cold (10 minutes)
• Think of all the reasons why it is better to be on your turbo than out in the freezing cold dodging traffic (5 minutes, but does boost morale)
• Read all the interesting things in this week’s Cycling Weekly (time spent 4.5 minutes)
• Evaluate whether you can justify spending £4,500 on the new Cervelo C5 time trial frame advertised in Cycling Weekly (time spent 10 seconds)
• Evaluate how many hours of economic teaching I would need to do to raise £4,500  (time spent 20 seconds – too depressing)
• Get  on and off the turbo to turn your iPod on which is just out of reach. (5 minutes)
• Listen to my collection of George Harrison songs on my iPod (10 minutes)
• Do a really hard power interval at 50 rpm ( 5 minutes, but at least this is starting to be fun)
• Practise your Cadence spinning at over 100rpm, but keeping your upper body still ( 10 minutes)
• Enter in to a consciousness beyond space and time, with only a Zen like perpetual motion of high cadence pedalling, leaving you with a perfect sense of mental, physical and spiritual fulfilment (5 hours)

So that was my six hour turbo session. After the first hour, how time flew by. A few more sessions like this, and I’ll be the fittest amateur cyclist in Britain. So watch out, I’ve found a real secret of cycle training.

I don’t stick rigidly to a four week training cycle. But, a low mileage week after 1,000 miles in January seems a good idea.

Unfortunately, with freezing temperatures predicted for next seven day, another low mileage week looks likely again this week

• Sunday 29th – 35 miles – 2.11.00 – @ 15.51mph
• Monday – rest
• Tues – 24 miles – 1.14.00 @ 19.4mph
• Wed – rest
• Thurs – Turbo – 1.30.00 – some intervals at threshold. 2* 5 mins of Low rpm power intervals.
• Fri – Turbo – 30 minutes recovery.
• Sat – 25 minutes at race pace. 30 mins
• Sun – rest
• Weekly total 120 miles

Turbo training not as bad as feared. First one quite enjoyable.

Yesterday, the front page of the Times carried a headline ‘Save Our Cyclists’ It is partly motivated by a young Times journalist, Mary Bowers, being involved in a very serious accident on her way to work in 2011. It was quite a surprise to see a major newspaper give their front page to improving cycle  safety and promoting cycling in cities. The Times also identify different steps which would help make cities safer for cyclists. The Friday edition has more on how cycling can work in inner cities, and one mother’s fight against lorries in cities.

8 Steps to Make Cities Safer For Cyclists

1. Trucks entering City centres should be fitted with sensors, audible truck turning alarms, extra mirrors and safety bars to stop cyclists been thrown under wheels.
2. Identify 500 of the most dangerous junctions and redesign them for safety.
3. A National Audit of cycling to find how many people cycle, and most common cause of accident / death.
4. Earmark 2% of Highway Budget for next generation cycle routes.
5. Default Speed Limit of 20mph in residential areas where there are no cycle lanes.

   

6. Improved training for cyclists and drivers. Cycle safety should become a core part of the driving test.
7. Businesses should be involved in sponsoring cycle schemes such as Barclays backed super-highways – This helps make cycling be seen as an integral part of society.
   
8. Every City should have a cycling commissioner to push for cycling ref ors.

All eight points make good sense, and it is good to say a major newspaper take such a clear stance in supporting common sense policies to improve safety in cities.

Some Cycle Statistics

• Risk of Death in UK per billion Kms cycled
• Rural A roads 313 – bn / Km
• Urban A roads 60 – bn / Km
• Rural minor roads 29 bn / Km
• Urban minor roads – 11 bn / Km

Shows we don’t just need safer cities, but also improved safety in rural areas. However, safety gains in urban areas will have bigger total effect because of much greater cycling volumes in urban areas.

Death Rates

• 111 cyclists were killed in 2010 – 7% increase from 2009.
• 2,660 cyclists were seriously injured in 2010.
• Cyclists three times more likely to be killed than the Netherlands.
• Cyclists two times more likely to be killed than in Germany or Denmark.
• 42% of Britain’s own a bike – 2.2% say bike is main form of transport
• More cycle statistics

It shows how Britain could be made safer for cyclists. Some might say highlight dangers might put people off, and cycling is still relatively safe. If you include health benefits of exercises, the small risk is perhaps outweighed by the great benefit.

But, the truth is most people, especially women, wouldn’t dare get on their bikes and cycle through big cities. It doesn’t feel safe to be negotiating roads with fast moving heavy lorries. This kind of campaign identifies practical steps to make things better.

Did I just praise a Murdoch newspaper? Well, I hope the soul of George Orwell will forgive me, but it does show cycle safety is not a political issue, but an issue of common sense.

Related

• Cycle Safety
• Tips for cycle safety

For example, many good cycling clubs add the suffix Vélo. It is an instant way of transforming the club from a doughty British town into the height of continental sophistication.

Take Rotherham Wheelers v South Yorkshire Vélo

Rotherham Wheelers raises connotations of mugs of tea for 30 pence in a cafe off the A87 after your 6am Sunday morning time trial. South Yorkshire Vélo raises connotations of gleaming Campagnolo and immaculate Italian bikes. (yes, French club, but Italian bikes – I guess all Europeans are the same really)

If you want to be cool in cycling, the farthest you can get from Britain the better. I know Team Sky have done the best to challenge this historical truth. They have this extremely un British habit of being successful and professional. It even looks like the French have, temporarily, become the plucky losers, a mantle they picked up from the old British style. But, no matter how many marginal gains Team Sky make, France will always be the spiritual home of cycling, in a way the British Isles will never be able to.

Example 2.

If you want to prove you are a real cyclist – a genuine Velo connoisseur. There are two things you can do.

• You can shave your legs
• You can drop in French words with disarming regularity into your cycle chat.

‘He was a real grimpeur, but he forgot his musette and bidon and ended up in the Voiture Balai after bonking on the unforgiving Virage’s of the Geant de Provence Mont Ventoux.’

‘The patron of the peleton excelled at the contra le Monde, but…’

(see below for translation)

English (much to the dismay of the French) has undoubtedly made it as the world’s global language. But, for all the universal triumph of English into every Chinese takeaway from here to Timbukctoo, there is something cool about French.

For example, with the help of French, we can say we took ‘un besoin naturel’ – even the most ardent francophobe has to admit that ‘un besoin naturel‘ is a hundred times cooler and more dignified than saying ‘I went behind a bush to take a pee.’
But, how far do we take this love of all things French? Everyday I go to a coffee shop and I’m confronted with this awful dilemma.

If I want a pain au chocolate? do you use a broad Yorkshire accent and pronounce it like it’s written? or do we have to order ‘the pain au chocolate’ with our best imitation of a real French accent, you picked up from 5 years of GCSE French lessons?

The existential angst of deciding how to pronounce often leaves me ordering a chocolate crunch. No messing, just two solid English words. If I do order, a ‘pain au chocolate’ I tend to pronounce the first word in French, but by the third word have descended into English – a kind of unsatisfactory compromise.

Anyway I digress. I must go and suceur de roue for the upcoming Classement general.

French Cycling Terms

• un autobus – group that rides together to finish within time limit
• un commissaire –  referee who makes decisions about race. E.g. allowing a bigger time limit to avoid eliminating whole autobus.
• un coureur  -  rider, cyclist
• un cycliste – cyclist
• un directeur sportif – manager
• un domestique  - support rider, often carrying bottles for leader
• un échappé – breakaway
• une équipe – team
• un grimpeur – climber
• un grupeto – same as autobus
• un peloton – main bunch of riders, near front of race
• un poursuivant – chaser
• un rouleur –  smooth and steady rider
• un soigneur – rider’s assistant
• un sprinteur – sprinter
• la tête de course – leader

Cycling Styles

• à bloc – riding all out, as hard and fast as possible
• la cadence – pedaling rhythm, often referring to high cadence
• chasse patate – riding between two groups (literally, “potato hunt”)
• la danseuse – standing up

Equipment

• un bidon – water bottle
• un casque – helmet
• une crevaison –  flat, puncture
• un dossard – number on rider’s uniform
• un maillot  -jersey
• maillot jaune – yellow jersey.
• une musette – feed bag
• un pneu  -tire
• un pneu crevé – flat tire
• une roue – wheel
• un vélo de course – racing bike
• une voiture balai – broom wagon

Tracks and Courses

• une borne – kilométrique ~milestone (literally, a kilometer marker)
• un col-  mountain pass
• une côte – hill, slope
• une course – race
• une course par étapes – stage race
• une descente – descent
• une étape – stage
• la flamme rouge – red marker at 1 kilometer from finish
• hors catégorie – beyond classification (extremely difficult mountain)
• une montagne – mountain
• une montée-  upward slope
• un parcours – route, course
• une plaine – plains, flat land
• une piste  - track
• une route-  road

Standings and Scoring

• la bonification – bonus points
• une chute – fall, crash
• le classement  - standings
• contre la montre  - time trial
• la lanterne rouge – last rider
• le maillot à pois – polka dot jersey (worn by best climber)
• le maillot blanc – white jersey (worn by best rider under 25)
• le maillot jaune – yellow jersey (worn by overall leader)
• le maillot vert – green jersey (worn by leader in points / best sprinter)

Verbs

• accélérer to accelerate
• s’accrocher à to cling, hang on to
• attaquer to attack, spurt ahead
• changer d’allure to change pace
• changer de vitesse to shift gears
• courir to ride
• dépasser to overtake
• déraper to slip, skid
• s’échapper to break away
• grimper to climb
• prendre la tête to take the lead
• ralentir to slow down
• rouler to ride

Related

• Cycling Terms Explained
• Questions on Tour de France

photo onions top http://www.flickr.com/photos/scaglifr/

photo onions midde http://www.flickr.com/photos/brizzlebornandbred/

some energy bars

Over the years, I’ve gotten through hundreds of energy bars. This is a review of some of the energy bars I’ve used. As a general rule, I like to have a variety on a ride. Variety is good from a psychological point of view. But, also, studies often show the benefits of getting a variety of energy source (mix of carbs and protein) – mix of sugar sources (whole grains / fructose)

If you are a recreational cyclist, there is no need to buy the more expensive types of energy bars. But, although they are expensive, I like to have a few box of 24 energy bars. For long rides 3-5 hours, you need to take on a lot of calories, you can by muching through the equivalent of 6-7 energy bars or even more. On this kind of rides I will take a few top of the range energy bars to slip into back of pocket.

Each manufacturer tends to make claims about the unique nutritional value of their energy bar. In practise, it is hard for a rider to objectively evaluate which energy bar provides the optimum energy source. At the end of the day, we tend to buy those energy bars which have the nicest taste. I don’t use energy bars in races (well, not until I do a 12 hour race). But, use them for training rides so I don’t feel it is critical. Liquid food is more efficient if you are racing because it is less for stomach to deal with.

• I use a combination of (more expensive) specific cycle energy bars and the cheaper muesli bars and nutri grain bars. These museli bars from supermarkets are not specifically designed for cyclists and so are cheaper. They have a similar food composition to the more expensive energy bars (though often have a higher fat content). However, I still like to take 1 or 2 Power bars on long rides, and increasingly a protein bar which offers a wider nutrition range.
• I use Liquid energy gels particularly when doing racing or interval training. It helps to replenish energy quickly without being heavy on the stomach.
• There are alternatives to energy bars! Bananas are good for variety and natural fruit sugars.
• People might be surprised how much you can need to eat on long rides. However, on some training rides (less than 2 hours), I try to get used to not eating too much. This means in a race, the body is more efficient at using glycogen stores.

Zip Vit Protein /  Energy Bars

These Zip Vit are well designed. I probably buy the most of these. Not really because I can tell they are nutritionally better than other bars. But, they feel tasty without trying too hard and being over-sweat. I first received these in a free promotional pack (you may be able to get one too at free energy bars). They are  good though. In particular they feel easy to digest.

Zip Vit energy bars at Wiggle

High 5 Protein and Carb  Energy Bars

high5

Good nutrition is not just about carbohydrates. High 5 state that after researching the best combination of energy bars, a combination of 4 parts carbohydrate to 1 part protein helps give best nutrition for long rides. Some research shows that this combination of 4 parts to 1 part protein helps give optimum energy uptake, especially on long rides.

Often when eating on a cycle ride, you are also feeding for the next day as well. I take a few protein bars because it helps provide a balance to all the sugary and carbohydrate bars and drinks.

• High 5 4:1 Energy Bars

Rawfood bars

These Rawfood bars by Bike Food is a good contrast to the more processed and sugary energy bars on the market. They are made entirely from natural ingredients like nuts and dried fruit. They are a little harder to digest, but they make a good contrast to the bars with processed sugar. They are great for long rides and sportives where you want to have a mixture of energy sources. I went through a whole box, but unfortunately found it difficult to buy more so I stopped using them. But, if you can find them they are good.

Power Bar Energize Bar

These feel like the premium energy bars. Perhaps because they are the most expensive! I tend to save for longer rides, though this winter I’ve got through 2 boxes of 24. The good thing is that they pack a lot of calories into a thin product. It does mean that when you eat  you need to take on extra water. But, I like the taste and feel. They also have 7-10 grams of protein. I prefer the chocolate flavour, it really tastes quite nice. If you buy in a pack of 25 they are better value. Power Bar at Wiggle.

High 5 Energy Bars

These are 58% real fruit, and 22% wholesome grains. I went through a box of 24, I didn’t really like them. If you do buy them, you may find you only want 1 per ride. However, fruit sugar is a good source of energy on a long ride. It has a low glycemic index and makes a change to the usual maltodextrin.

Protein Bars

On longer rides I also like to take a couple of protein bars. Maybe 1 protein bar for every 2-3 energy bars. Again it’s nice to have a variety of food. When cycling don’t just think of nutrition for current ride but also your recovery and energy for next day. I’ve tried Zip Vit and High 5 Protein bars, it’s hard to choose much between them.

Recovery Energy Bars

Don’t forget to eat sufficient quantities after a ride. Personally I much prefer Recovery drinks to recovery bars. Recovery drinks help you to rehydrate and is easier to digest when you’re stomach often doesn’t feel like eating.

Cheaper Energy Bars

You don’t have to buy the expensive specific cycle energy bars. With the manufactured energy bars, you do pay a lot. You can find all kinds of muesli and energy style bars in a supermarket. It is worth checking nutritional labels at back. They tend to be higher in fat. Nuts can be harder to digest when you’re on the bike. But, it’s a good way to avoid spending £7 on energy bars for each ride.

Alternatives to Energy Bars

In the ‘old days’ people used to cycle 100 miles on nothing more than a few jam sandwiches and if they were a lucky a small pork pie and scotch egg. Just because you get on a bike, doesn’t mean you can’t use real food. Sometimes, I take other foods on long rides, for example – sandwich, malt loaf.

See also: Cycle Food
Related

• Energy Bars at Evans Cycles

Related Articles

• Nutrition Tips

• Food and nutrition for cycling

My ski gloves are bigger than those.

I wanted to go on the time trial bike, because I’m conscious I’ve entered my first race in less than two weeks! It’s good to get used to the time trial bike as it is quite a different position and uses some different muscles.

Because it was so cold, I wore three pairs of gloves, including one pair of thick ski gloves. It’s really difficult to ride a time trial bike with narrow tribars and ski gloves! I’d also forgotten how difficult it is to ride a time trial bike. My arms and shoulders are aching more than my legs. To get aero, doesn’t mean to get comfortable.

• By Comparison, The winter training bike is 12 Kg, the Time trial bike, with super smooth tubulars on a Zipp 404′s is 7Kg and super fast!

Riding a time trial bike in January is like a kid opening a present three months before Christmas. Winter usually means slow cycling @ 15- 16mph. To get a quick glimpse of the time trial bike, cruising along the flat at 28mph is a nice reminder of why I’m doing all this winter training.

I finished the 12 mile RR circuit at average speed of 25.7mph – quicker than same course on winter training bike  last week – (av. 23.1mph). I would have been faster if my water bottle hadn’t fallen out and I had to stop and go back and pick it up. But, the difference in speed from last week was all due to the better bike.

warm but not ideal for time trialling.

My selection of gloves.

Also, on any kind of descents I didn’t use the tribars, I didn’t trust myself to stay upright.

The ride was good, I really reminded myself of:

• Why I don’t usually enter races in February.
• Why I advocate wearing two pairs of shorts, when it’s really cold! (cycling in sub zero temperatures)
• When you average 15mph on a winter training bike, it doesn’t mean you are slow – it’s the bike!
• Time trial bike is superfast, but it’s hard work keeping the aero position. I need to go and do some pushups or something.
• Breathing with tongue at top of mouth is said to warm the air flowing in. The air definitely needed warming up!
• When it’s cold, it’s a very good reason to have a low mileage week.