December and 2014 Mileage Summary

2014 Mileage 

Another year draws to a close.

Overall the annual numbers are not too far away from what I thought they might be.  December has been a little lighter than I'd of liked with weather and available time have being the major factors.  Around half of Decembers mileage has been on the wattbike as a result.

Highlight of the year has to be completing the two days of the Yorkshire Tour de France.  Undoubtedly day two was one of the hardest days I'd ever had on a bike, given the 125 mile ride in wind and rain the day before (stage one), a second day of 120 mile and 12,300ft of ascent was very tough.  Blogpost about it here.

June saw another London to Paris event under the belt, the third time of completion. A thoroughly enjoyable three day event with Hotchillee as a guest of Skoda Cycling.  

Biggest miles and ascent month was June given the above two event with 656 miles (1,055km) and 38,583ft (11,700M)  of climbing delivering a ride ascent ratio of 58.  A tough month in the saddle but thoroughly enjoyable and another couple of events off the bucket list.

Thinking ahead to 2015, given the available time I have to ride the numbers will likely be similar with a big event mid year and most of the other time riding for general fitness and thinking time.

As I close the blog for 2014 let me take this opportunity to wish you safe miles and a happy, successful and prosperous 2015 at every level.

Month  to Date

Mileage- 171miles/273km (-29% vs. PY)
Ride Time - 9hrs 19mins 
Ascent - 3,572ft (-59% vs. PY)
Avg. Speed - 18.4mph (+22 vs. PY)
Avg. HR - 147pm
Calories (estimate) - 7,545
Ride Ascent Ratio (Ascent/Miles) - 20.9 (Flat) (-36% vs. PY)

Year to Date

Mileage- 3,660miles/5,890km (-11% vs. PY)
Ride Time - 227hrs 00mins 
Ascent - 148,509ft (-2% vs PY)
Avg. Speed - 16.3mph (same vs. PY)
Avg. HR - 146bpm
Calories (estimate) - 143,732
Ride Ascent Ratio (Ascent/Miles) - 40.6 (Undulating)(+9% vs. PY)

November 2014 Mileage

Beautiful Conditions. 

How has the weather been in your neck of the woods?


Conditions here in the North West of England have been positively spring like during November, some stunning clear days and rain staying at bay.  Judging by the number of road cyclists out, lots of folk will be arriving in the Spring with better fitness.

The big positive for me during November is average speed.  Despite riding 45% more ascent, average speed is up 8% vs. the previous year, which is a good indicator of fitness.  Riding a 20km climb in Tenerife in the early part of the month, I felt in a good shape and was able to really motor up, which felt great so long may that continue.

Miles wise I'd hoped to have hit 400 this month as looking at the number of days I had available at the beginning of the month, it all looked good.  Missing one vital ride to an unexpected requirement to be at home with a plumber all morning, meant that fell a wee bit short.

December is always a busy month with lots of engagements, parties and home priorities.  Would be nice to see if the year can finish around 3,750 miles which - all things told - I'd be happy with.

I hope you've been able to take advantage of some decent conditions in your area, you're mileage numbers are on track and it's been a safe year thus far.  Coming up on the blog is the road cyclist Xmas list and best pictures of the year, stay tuned.


Month  to Date

Mileage- 345miles/555km (+22% vs. PY)
Ride Time - 20hrs 34mins 
Ascent - 16,236ft (+45% vs. PY)
Avg. Speed - 17.3mph (+8 vs. PY)
Avg. HR - 148bpm
Calories (estimate) - 14,854
Ride Ascent Ratio (Ascent/Miles) - 47.1 (Undulating) (+18% vs. PY)

Year to Date

Mileage- 3,488miles/5,613km (-9% vs. PY)
Ride Time - 218hrs 41mins 
Ascent - 136,187ft (-4% vs PY)
Avg. Speed - 16.2mph (-1% vs. PY)
Avg. HR - 146bpm
Calories (estimate) - 136,187
Ride Ascent Ratio (Ascent/Miles) - 41.6 (Undulating)(+12% vs. PY)

October 2014 Mileage

Getting back to business. 

Most of my miles this month have come in the second half of the month with some work commitments getting in the way as we rolled into October.

I don't know about you but of the five rides I've done, four of them have been in blustery conditions with gusts in the 25mph+ range.  The wind can be a great training partner and looking at your heart rate is a good indicator of that extra effort you need to push through.  Checking my heart rate it's up around six beats per minute (+4%) relative to where I would normally end up on a month (around 145bpm).

It's important to keep an eye on your food intake when having to ride in gusty conditions and it's easily overlooked.  That extra 2-5% can be the difference in how your body chooses to fuel and it's easy to bonk, always carry an emergency gel or whatever is your chosen form of fast carbs, for that crucial moment when everything begins to fade.

On the positive side, despite the wind, average speed is reasonably stable with the engine getting back to normal assisted by frequent two and half hour endurance rides.  Miles are a little behind year on year, however that's just a consequence of illness and priority, so easy to let that one go.

As we head into winter and onto our winter bikes, keep yourself visible as much as possible. Stay safe.

Month  to Date

Mileage- 218miles/349km (+50% vs. PY)
Ride Time - 12hrs 34mins 
Ascent - 8,097ft
Avg. Speed - 17.3mph (-3% vs. PY)
Avg. HR - 151bpm
Calories (estimate) -8,966
Ride Ascent Ratio (Ascent/Miles) - 37.1 (Flat) (+14% vs. PY)

Year to Date

Mileage- 3,143miles/5,028km (-11% vs. PY)
Ride Time - 197hrs 06mins 
Ascent - 128,779ft (-2% vs PY)
Avg. Speed - 16.1mph (Same vs PY)
Avg. HR - 146bpm
Calories (estimate) - 121,333
Ride Ascent Ratio (Ascent/Miles) - 41.0(Medium) 

September 2014 Mileage

A Month of Two Halves. 

Rolling into September with 400 miles in the legs, hope was to push into September and keep that sort of level.  In the first couple of weekends, rides had seen around 188 miles and all looked promising.   

As usual, events conspired and I caught a virus which wiped out one weekend, then the following weekend I'd strained my hamstring, so chose to rest.  Last weekend of September I attended the Cycleshow exhibition in Birmingham all weekend, so plenty of bike stuff, but none of it on a road!

It's important to get dialled back in as next month I'm travelling to Tenerife for a short break and plan is to ride up Mount Teide, a giant of a volcano standing around 12.6K feet high.  It's a bit of a monster but having ridden on the Island last year it's one I fancied going back to do.  

It was excellent to meet so many readers of the blog at the Cycleshow exhibition, thanks for all your positive words of support about the blog and the tips you've implemented as a result of reading it.   As visits near to 1,000,000 since it's inception, a simple idea to share the things I'd learned with others has far achieved any ambition I'd ever had for it.  Will be a great milestone to hit that 1M figure which will likely happen prior to the end of this year.

Thanks for continuing to come back, visit and spread the word.  You may not be aware but there is a community of people on Linkedin too - over 1,200 people in business who love road cycling.  You're welcome to join the group called 'UK Road Cyclists in Business'.

Month  to Date

Mileage- 188miles/300km (-50% vs. PY)
Ride Time - 10hrs 58mins 
Ascent - 6,666ft
Avg. Speed - 17.1mph (-3% vs. PY)
Avg. HR - 145bpm
Calories (estimate) -7,720
Ride Ascent Ratio (Ascent/Miles) - 35.5 (Flat) (+10% vs. PY)

Year to Date

Mileage- 2,925miles/4,680km (-14% vs. PY)
Ride Time - 184hrs 31mins 
Ascent - 120,682ft (-5% vs PY)
Avg. Speed - 16.0mph (Same vs PY)
Avg. HR - 145bpm
Calories (estimate) - 112,367
Ride Ascent Ratio (Ascent/Miles) - 41.3(Medium) 

August 2014 Mileage

Time to re-build the engine. 

With such an awful mileage month in July, August was all about getting back in the saddle and winning back fitness.

The first couple of rides were tough, exactly as expected but a tough ride in the Pennines of 50M with around 5K of ascent soon got things back to normal.  Weather conditions were awful, the wind gusting at 40-50mph combined with heavy rain meant a character building ride and average speed of around 12.5mph overall. 

It seemed to to be the trigger point to kickstart my engine and the miles since then have felt like they are getting back to normal.  My average year on year on speed for the single month being down as I did less ascent this time last year. 

My big focus has been to lose some weight following a full BUPA fitness review in August.  In terms of cardiac fitness I'm in the top 10% for my age and my lung age is apparently 29.  However, my body fat was at 26%, what the doctor described as 'fat and fit' (ouch).  

To look at me, you probably wouldn't guess that.  I'm 6ft 2 inches tall, however the ratio they look at (waist width vs. height), then combined with the BMI doesn't lie and I'm in the red bit of their charts.  So focus is reducing body fat and increasing muscle mass and progress thus far is promising (seven pounds off and bodyfat from 26% to under 20% in around 7 weeks).

Losing Weight - The Approach


I got a Fitbit, some Fitbit scales and then started logging everything I eat in MyFitnessPal, which is also hooked up to my Garmin Connect. The dashboard gives you real clarity on what you eat, it's composition and calories vs. your goals.  It also logs your steps, sleep and other exercise, so you get a holistic view on your calories in vs. calories burned. 

Being a data driven person, seeing the data in this way has given new clarity to what steps I need to take and progress, which is a real motivator.  The Fitbit scales are pretty neat, they hook into your wireless network and then send  your weight and body fat % straight into the application - saving loads of time.

As September closes in on us, my main effort is to lose some weight so it may mean a few slower rides and more visits to the gym.  Annual mileage might take a knock, however in the big picture establishing a better power to weight ratio is key.


Month  to Date

Mileage- 397miles/635km (+10% vs. PY)
Ride Time - 27hrs 52mins 
Ascent - 17,900ft
Avg. Speed - 15.0mph (-15% vs. PY)
Avg. HR - 150bpm
Calories (estimate) -18,300
Ride Ascent Ratio (Ascent/Miles) - 45.1 (Medium/Undulating) (+32% vs. PY)

Year to Date

Mileage- 2,737 miles/4,379km (-10% vs. PY)
Ride Time - 173hrs 32mins 
Ascent - 114,016ft (Same vs. PY)
Avg. Speed - 15.9mph (-2% vs PY)
Avg. HR - 146bpm
Calories (estimate) - 104,647
Ride Ascent Ratio (Ascent/Miles) - 41.7 (Medium) 

July 2014 Mileage

It had to happen following my best month ever - one of my worst. 

I knew July was always going to be challenging as we were going on holiday and it was a short month in terms of weekends with the first weekend occurring on the 5th of the month (Yorkshire Tour de France stages).

It was always my plan to watch the Tour de France in Yorkshire from beginning to end, having ridden it a few weeks before (blogpost here).  It meant ride time was squeezed that weekend, but I managed to squeeze in 70 miles at a decent pace.  And that's where it begun and ended.

The following weekend I was carrying a very heavy cold + virus, so completely off the bike, the weekend after we flew off on holiday on the Sunday , Saturday was packing, so that was July done and dusted.  

Having finished June with such good form and fitness, it was a real blow to be ill.  Thinking I could catch some fitness up in the hotel gym on holiday, my heart sunk when all they had was a cross trainer for €10 per use.

First weekend back and I nipped up to Beacon Bikes in Whalley to attend a demo weekend.  Asked to take my kit and bike up, I ended up out with Rob Hayles (former pro and test rider) in front of me whilst riding with some potential customers.  My first ride in five weeks, in the hilly lumps of the Trough of Bowland for an hour - ouch.  A baptism of fire.

Still, the engine re-build begins here.  Got a couple of lumpy rides coming up, so all to train for.  Happy days, into July we go.


Month  to Date

Mileage- 70miles/112km (-80% vs. PY)
Ride Time - 3hrs 41mins 
Ascent - 1,870ft
Avg. Speed - 18.4mph (Same vs. PY)
Avg. HR - 145bpm
Calories (estimate) -2,492
Ride Ascent Ratio (Ascent/Miles) - 26.7 (Flat) (-14% vs. PY)

Year to Date

Mileage- 2,387 miles/3,819km (-11% vs. PY)
Ride Time - 151hrs 54mins 
Ascent - 98,219ft (-3.6% vs. PY)
Avg. Speed - 15.8mph (-1% vs PY)
Avg. HR - 145bpm
Calories (estimate) -90,158
Ride Ascent Ratio (Ascent/Miles) - 41.1 (Medium) 

June 2014 Mileage

Two new PB's in June.  One for total distance in a month and the other for total ascent.

When thinking about how the year was going to play out, this one was on the cards with the Tour de Precky (effectively the two stages of the Tour de France in Yorkshire) and London to Paris both falling in the same month and pushing both distance and ascent numbers to a new high.

As you can see from the numbers, average speed was down by 3%, ascent (climbing) was up 27% with average heart rate sitting in zone 3 (aerobic endurance).  All my training had been building up to this point, so according to the numbers I had the right fitness levels to complete the challenges the month brought.
 

June 2014 Mileage and Ride Ascent Ratio - www.race-pace.net

Chatting with a fellow rider on the London to Paris ride about training, Jan - March was all about flat miles to build a base, with April to June having increased intensity (more ascent).  This simple methodology worked for me last year and it worked again this year.

In terms of the whole year, I'd forecasted to have done around 2,242 miles (3,587km) by this point in the year, actual outcome was 2,268 miles (3,629), so just ahead of plan. 

Key learning for June was about weight.  Seeing what guys three stone lighter than you can do going up a big hill really brings home the magical power to weight ratio impact and the importance of strength and conditioning.  Time to tweak the training I think.

Month  to Date

Mileage- 656 miles/1,050km (+5% vs PY)
Ride Time - 43hrs 17mins 
Ascent - 38,583ft (+27% vs PY)
Avg. Speed - 15.2mph (-3% vs PY)
Avg. HR - 140bpm
Calories (estimate) -22,107
Ride Ascent Ratio (Ascent/Miles) - 58.8 (Medium) (+20% vs. PY)

Year to Date

Mileage- 2,339 miles/3,742km (same as PY)
Ride Time - 145hrs 33mins 
Ascent - 96,116ft
Avg. Speed - 16.1mph (+2.5% vs PY)
Avg. HR - 145bpm
Calories (estimate) -86,347
Ride Ascent Ratio (Ascent/Miles) - 41.6 (Medium) (+6% vs. PY)

May 2014 Mileage

2014 is back on track in terms of year to date mileage.  

Back in January I'd set a target of 1,618 miles by the end of May and with this months mileage closed the account at 1,612 miles.

926 of those miles have been over April and May, with 35,720 feet of ascent, plan being to come into June with the right level of fitness ready to take on the two day leg of the Yorkshire Tour de France and London to Paris later in the month.

The two day Tour de France route covers 240 miles (384km) over two days with around 15K of ascent (4.5K metres), it's a tough couple of days with some steep climbs so training has been focused on hillier miles during the month.  The event, raising money for the Steve Prescott foundation, is on the first weekend of June, so expect a write up post-event.

Investing in a new set of wheels from legendary wheelbuilder - Pete Matthews - during the month, I've managed to get a couple of hundred miles in on them already and they are doing a good job.  The attributes of the wheels are perfect for the Tour de France route with rock solid stability, predictable handling on descending and comfort.  I'll be posting a review up on them in the very near future, explaining why.

Weather has been a bit better in May, with a couple of really good sunny days in amongst the rain and wind, it made for some pleasant riding - more of that please! 

Month  to Date

Mileage- 420 miles (+16% vs PY)
Ride Time - 24hrs 58mins 
Ascent - 14,755ft
Avg. Speed - 16.8mph (+0.8% vs PY)
Avg. HR - 146bpm
Calories (estimate) -15,285
Ride Ascent Ratio (Ascent/Miles) - 35 (Medium) (-8% vs. PY)

Year to Date

Mileage- 1,613 miles (-5% vs PY)
Ride Time - 98hrs 33mins 
Ascent - 55,663ft
Avg. Speed - 16.4mph (+6% vs PY)
Avg. HR - 147bpm
Calories (estimate) -55,663
Ride Ascent Ratio (Ascent/Miles) - 34.5 (Flat) (+0% vs. PY)

March 2014 Mileage

The first quarter of this year has to be the windiest I can remember since starting road cycling in August 2009 (5 years).  Every time I've chatted to a fellow cyclist on the road whilst out there's been a real concensus that the wind conditions have been challenging to say the least.

This weekend, was the first weekend I've felt the wind has really let up and the conditions softened with a guest appearance from the sun - happy days!

A tough start to the year with mileage down around 30% vs. the previous year.  I'd hoped to hit around 900 miles for the quarter start however conditions and personal commitments have simply got in the way so it's time to ratchet up the training April and May ready for a big month in June (Yorkshire Tour de France stages plus London to Paris).

The Heart of the Matter

Coming back from rides, heart rate has been tipping into zone 4 indicating the effort required to hit any kind of average speed in the conditions.  Many a ride has seen my heart rate go anaerobic whilst battling into a brutal headwind and achieving a paltry 12mph, pedalling squares.  Last Sunday I couldn't even hit 17mph on a downhill without pedalling into it, today on the same piece of road - 24mph.  

With those sort of heart rates, it's really important to keep an eye on carbohydrate levels whilst you're out and so extra food is a necessity whilst also staying hydrated.  After putting in 100 miles this weekend in more favourable conditions, legs don't feel anywhere near as battered as they have done in recent weeks.

So, drawing a line under the start to 2014, the key positive is average speed of 16.6mph (26.4kph).  It's up on last year however taking into account the conditions, I'm happy that the base fitness that I have is OK so now plan to spend more time on core conditioning and intervals during April + May.

Month  to Date

Mileage- 254 miles (-30% vs PY)
Ride Time - 15hrs 09mins 
Ascent - 7,677ft
Avg. Speed - 16.8mph (+8% vs PY)
Avg. HR - 152bpm
Calories (estimate) -10,442
Ride Ascent Ratio (Ascent/Miles) - 30.2 (Flat) (-22% vs. PY)

Year to Date

Mileage- 687 miles (-24% vs PY)
Ride Time - 41hrs 27mins 
Ascent - 19,942ft
Avg. Speed - 16.6mph (+9% vs PY)
Avg. HR - 150bpm
Calories (estimate) -27,300
Ride Ascent Ratio (Ascent/Miles) - 28.8 (Flat) (-4% vs. PY)

Feb 2014 Mileage

February was not just a whitewash, it was a windwash!

Blustery conditions continued to batter the North West making riding conditions dangerous with 50-70mph gusts across two weekends.  It led to me missing three rides during the month and ultimately my monthly mileage goal of 320 miles (the one day where conditions seemed to settle, we had an important family occasion which took priority over riding).

Windy City

Getting out in the first weekend of the month, it was brutal. Returning home after hours in headwinds and gusts was character building to say the least, but I felt pretty happy rolling back with a speed of around 16.5mph (26.4kph) given how challenging things were.  

It gave me some confidence that I could go into the next two weekends hanging on to some fitness, however wind speed and gusts intensified.  Watching Davina McCall complete her Sport Relief ride in the intense wind and rain, raised nothing but admiration for what she achieved.

With the month eroding, I rolled out on the last Saturday and within the first mile of leaving home thought to turn back as the conditions were again really tough (up to 70mph gusts).  I hadn't realised when looking out from home, things looked relatively OK, but really needing some miles opted to push on through it and pick a route on lanes where I might benefit from some protection.

After a hard fifty miler on a pan flat route, I bonked one mile from home and pedalled squares all the way back.  That horrible moment when your tanks feel empty takes a good dose of mental attitude to push on.  

Looking back it was so windy, I was just focusing on turning the pedals and made a schoolboy error by not eating, a classic loss of situational awareness through tiredness.  Still it at least meant I could add some more miles, opting for a recovery ride on the Sunday following.

March Meltdown?

No miles for the first weekend for me. Yesterday I went to watch the Eddie Soens race in Aintree which was well worth it, was a great race which I viewed from the passenger seat of the neutral support service vehicles.  Today, recovering after a late night!

We're into March now, so here's to a big improvement and a few calmer days (crosses fingers).  The weather is what is is.  I'm a big fan of getting out wherever possible, however icy conditions and severe winds always make me think twice.  The roads are dangerous enough already so with additional attributes to consider.  

The only one positive I took away was that my average speed was up year on year, despite the conditions, so that's something to reflect on.

Month  to Date

Mileage- 178 miles (-45% vs PY)
Ride Time - 10hrs 49mins 
Ascent - 4,688ft
Avg. Speed - 16.5mph (+8% vs PY)
Avg. HR - 153bpm
Calories (estimate) -7,502
Ride Ascent Ratio (Ascent/Miles) - 26.3 (Flat) (-16% vs. PY)

Year to Date

Mileage- 432 miles (-20% vs PY)
Ride Time - 26hrs 18mins 
Ascent - 12,275ft
Avg. Speed - 16.5mph (+12% vs PY)
Avg. HR - 150bpm
Calories (estimate) -16,858
Ride Ascent Ratio (Ascent/Miles) - 28.4 (Flat) (same vs. PY)

January 2014 Mileage

The jump into January is done.  Key objective for me was to start as strongly as I could, with the primary aim of doing more miles than the same period the year before. 

It's been quite a tough month in terms of weather conditions, with a lot of wind and some cold/icy mornings.  It was topped by the ride yesterday in 25mph general wind conditions and 40mph gusts here in the NW - it made for a really hard 50 mile ride and some very heavy legs today.

Nevertheless it's job done with a monthly mileage of 254 which is 14% vs. the previous year and a faster average speed (16.4mph/26km/h).  The heart rate tells the story of just how much wind there has been, a lot of energy needed just to keep momentum!

Here comes the Tour

Between now and into the Spring, I'll be training hard for June where I've got two big rides to aim for.  First is the two Yorkshire routes of the Tour de France over two days in aid of the Steve Prescott Foundation, then followed by London to Paris again (third time).   

The Tour de France route is something I've been wanting to do but hadn't pinpointed the right event, this one came out of the blue, so I jumped at the chance (further blogpost to come).  London to Paris 2014 will see me target to go up another group in terms of speed, so something to keep me focused on the tough days.  I'll be slotting a couple of sportives in for added motivation and milestones too.

January has just been about maintaining fitness on pretty flat routes.  As the weather improves I'll look to head for the hills more and also work on strength and conditioning training at the gym using weights.  It really worked for me last year, building ride intensity on Saturday rides, then going flat on a Sunday.  Most importantly is to shift some weight, one of the best ways to ride and climb quicker.


Month  to Date

Mileage- 254 miles (+14% vs PY)
Ride Time - 15hrs 28mins 
Ascent - 7,547ft
Avg. Speed - 16.4mph (+12% vs PY)
Avg. HR - 147bpm
Calories (estimate) -9,356
Ride Ascent Ratio (Ascent/Miles) - 29.9 (Flat) (+45% vs. PY)