Firstly, I have only had cancer once. I only intend to have it once too (touch wood). However, I think there is more to say on the subject than I have already posted, so here goes...
There are many reasons why people write blogs. I know I have many reasons for doing so (too much time on my hands?). One of the reasons for me writing GT Winner was partly to provide a degree of self-help type stuff, on those topics us men are so crap at talking about and so happy to ignore. I know it has been at least a partial success on this front as recently one of my female friends remarked to me
"...great blog Col. If I had any testicles, I would have had them out for a feel straight away..."
Such is the theme of today's post.
It turns out (I didn't know this until much later) that one of the main reasons for me developing testicular cancer when I was 25 years old, was something that happened much earlier in my life. When I was born I suffered from a very common birth defect known as cryptorchidism, or undescended testicle. This affects 3% of full-term or 30% of premature infant boys. It can affect one or both testes (for me it was just the one) and is one of the most common birth defects (and the most common of involving the male genitalia).
In my case, it was discovered that I had cryptorchidism when I was about three years old. I vaguely remember it, so I cannot have been that young. I underwent surgery and the testicle was re-positioned in the scrotum. The mis-placed testicle can lie in various places depending on how far it got on the journey of descent. In my case, it was in the abdominal region, below my belly button. I remember relatively little about the hospital stay, although I remember vividly returning to hospital to have my stitches removed and crying bitterly because I didn't want the nurse to see my willy! (again another sign that I can't have been that young!)
I know for a fact that both my parents and I thought that once the surgery was completed, that was the end of the saga. My mother swears that at no point was the possibility of cancer mentioned or discussed in any way. This is more than a little odd as it seems well documented in the literature that undescended testicle does significantly increase the chances of a patient developing testicular cancer at a later stage. With a history of one undescended testicle, your risk is about four times higher than that of a man with both testicles descended normally (about 1:120 compared to the norm at 1:480 for both testes affected it is 1:44). More information can be seen here
So all in all, I was lucky that I found the problem when I did. It would have been nice to have the "heads up" that I might develop a problem as I got older. I certainly think this knowledge would make affected individuals a bit more scrupulous about checking themselves regularly. I would hope that in the modern age, counselling post-cryptorchidism is better than it seems to have been when I was a boy.
Take care and happy self-examination boys and girls...
Col.
Friday, 24 April 2009
Thursday, 23 April 2009
Prologue
Last night saw my long awaited return to the competitive world of club cycling. The first club night of the season (usually just after the clocks have changed) is a key date in the cycling diary. For a member of The Glasgow Nightingale Cycling Club it is marked by the running of the Prologue time trial.
(NB the word Prologue is derived from Ancient Greek and means preface or preceding the main matter. In cycling, it is usually a short time trial at the start of a longer event - such as the Tour de France - used to order and position riders. For our club it helps us order ourselves into groups for subsequent training rides over the summer.)
I decided to ride over to the race. It takes place in and around Torrance, on the North of the city. From my house it is about ten miles give or take a little bit. I hoped that this would help me warm up but would also let me get more miles in the legs leading up to the Etape Caledonia ride. The weather was slightly overcast but dry.
On the way over I met fellow club member Tom Worthington on Great Western Road. He was on his way home from work to change, ready for the race. Tom is a Nightingale stalwart and a great guy. He is a true bikey with a love of all things cycling related. I don't know whether Tom drives a car (I doubt it) but he seems to have truly taken the bike to his heart and integrated it into his daily life. On this occasion he was cycling along in his "civvies", trousers rolled to keep them away from the chain, bag slung over shoulder. We had a quick chat and Tom headed off.
One of the interesting parts of the evening for me was as Tom and I turned a corner into Queen Margaret Drive. We were side by side, me in my race gear, Tom in his ordinary clothes, both on race bikes. We set off together but within one corner and only a couple of pedal strokes Tom was bike lengths ahead of me and looking around. I don't know if it was his line through the corner or the fluidity of his riding but Tom (the seasoned racer) had, unbeknownst to him, given me a reminder that I have much to learn...
Tom has his own blog here:
http://theweering.blogspot.com/
As I arrived at the club house I could see quite a crowd of expectant riders, mostly kitted out in the new 'Gale jerseys. These have a really classy look about them and it is great to see so many club members supporting the club in this way. I felt I stuck out a bit as I was all decked out in my bright green Geoff Thomas kit.
I gave my name to the starter, Jim Reid (all clubs need a Jim to survive. A club member for seemingly forever, he is always helping out us younger riders and events such as the prologue would not be possible without him) and was given number 13 on the start list (unlucky for some but actually my lucky number and my shirt number during my hockey days. An omen...?)
Riding a time trial is a difficult business. It obviously requires extremes of physical effort but it is also quite a mentally challenging act. Maintaining concentration is difficult, particularly when your body is so focused on other things. Also in the mix is the need to maintain the correct levels of effort. This is surprisingly challenging. One of my worries prior to the prologue ride was whether I would be able to control my effort to cover the whole course (the last time I rode the event I went off too fast at the start and blew up half way round). Some riders use power meters or heart rate monitors to control their efforts. I chose to go with good old fashioned "feel" (the battery was flat in my HRM!). Would I be able to go hard enough but without going over the "red line"? I knew time would tell...
The course is approximately 5.5 miles in length. It is in four sections - an uphill drag to begin, followed by a fast descent, then a hard hilly section followed by the run in to the finish. I waited in line (shivering in the cold after removing all unnecessary clothing) and soon it was my turn to start. The starter gave a short countdown and then I was off...
Riders are set off at minute intervals. It is always good if you can see the rider in front as this lends some incentive to the chase. As I went up the initial drag I could see my minute man off in the distance. I could even convince myself I was catching him. Once I reached the roundabout and began to descend the second section, he was nowhere in sight. I couldn't believe the irony. A heavy weight rider like me was actually losing ground on the descents! I pressed on regardless.
Next came another turn and the technical, hilly section. This is where I had come a cropper the last time. I had an idea in my mind of when I would know I was going hard enough. It sounds daft now in retrospect but I thought I would know when I had reached maximal effort when I got that rasping, metallic taste in the back of my throat. That is a sensation I know well from years of interval (running) training with hockey and always a sure fire sign you are reaching your limit. I was well and truly getting this taste for it all by now...
I managed to maintain my form through the hills and wasn't scrambling for gears too badly. I rode the whole course in the large chain ring. Then, as I rounded the bend, I could see my minute man again, who was turning for home. I vowed to chase on. A clear road at the final turn and I was onto the finishing straights. It is funny how these short roads that I had studied on the map so many times now seemed so long. They only looked like inches on the map? I didn't know how far to the finish but I kept grinding away. I looked down and realised I was in my top gear - not something I use very often! I felt sure at this point I was going to make the catch. Visions of Armstrong and Ullrich a la Tour de France flashed through my mind. I pressed on but then, there it was, I could see the finish. It was getting closer. I was still a few yards behind. Press on. More power captain. But alas, the race was over...
I didn't catch my minute man but I rode pretty respectably (for me that is. I was nowhere near the top riders but I felt pretty good and rode pretty consistently all the way round). I had no idea of my time. I had set my computer to show me distance rather than time, so that I would know how far to go. It felt as though one of my lungs had decided to take up residence in my throat. It took a while for my breathing to calm down. I was happy. Knackered but happy. Content with my performance.
I think in the end I finished about half way down the 30 man field. I rode the 5 miles plus in 15.08 minutes, so about 20mph average speed. The winning time was an extraordinary 11 minutes something. Again a reminder that I am many things but no bike racer...
The finished riders all had a cuppa and something to eat and then it was time to ride home for me. One of the most pleasing parts of the evening for me was the rides to and from the club. All in all I covered about 26 miles and I felt pretty damn comfortable through it all. I am feeling really happy on the bike just now. My position is comfortable and familiar and my "souplesse" is improving. I made it home just in time to see Sir Alan firing the American bird and have a chat with a fellow Etape Caledonian rider who I met in the street whilst putting out the wheelie bin! (Good luck Rod).
All in all a great night. Back in the saddle again. Roll on next Wednesday...
Cheers,
Col.
(NB the word Prologue is derived from Ancient Greek and means preface or preceding the main matter. In cycling, it is usually a short time trial at the start of a longer event - such as the Tour de France - used to order and position riders. For our club it helps us order ourselves into groups for subsequent training rides over the summer.)
I decided to ride over to the race. It takes place in and around Torrance, on the North of the city. From my house it is about ten miles give or take a little bit. I hoped that this would help me warm up but would also let me get more miles in the legs leading up to the Etape Caledonia ride. The weather was slightly overcast but dry.
On the way over I met fellow club member Tom Worthington on Great Western Road. He was on his way home from work to change, ready for the race. Tom is a Nightingale stalwart and a great guy. He is a true bikey with a love of all things cycling related. I don't know whether Tom drives a car (I doubt it) but he seems to have truly taken the bike to his heart and integrated it into his daily life. On this occasion he was cycling along in his "civvies", trousers rolled to keep them away from the chain, bag slung over shoulder. We had a quick chat and Tom headed off.
One of the interesting parts of the evening for me was as Tom and I turned a corner into Queen Margaret Drive. We were side by side, me in my race gear, Tom in his ordinary clothes, both on race bikes. We set off together but within one corner and only a couple of pedal strokes Tom was bike lengths ahead of me and looking around. I don't know if it was his line through the corner or the fluidity of his riding but Tom (the seasoned racer) had, unbeknownst to him, given me a reminder that I have much to learn...
Tom has his own blog here:
http://theweering.blogspot.com/
As I arrived at the club house I could see quite a crowd of expectant riders, mostly kitted out in the new 'Gale jerseys. These have a really classy look about them and it is great to see so many club members supporting the club in this way. I felt I stuck out a bit as I was all decked out in my bright green Geoff Thomas kit.
I gave my name to the starter, Jim Reid (all clubs need a Jim to survive. A club member for seemingly forever, he is always helping out us younger riders and events such as the prologue would not be possible without him) and was given number 13 on the start list (unlucky for some but actually my lucky number and my shirt number during my hockey days. An omen...?)
Riding a time trial is a difficult business. It obviously requires extremes of physical effort but it is also quite a mentally challenging act. Maintaining concentration is difficult, particularly when your body is so focused on other things. Also in the mix is the need to maintain the correct levels of effort. This is surprisingly challenging. One of my worries prior to the prologue ride was whether I would be able to control my effort to cover the whole course (the last time I rode the event I went off too fast at the start and blew up half way round). Some riders use power meters or heart rate monitors to control their efforts. I chose to go with good old fashioned "feel" (the battery was flat in my HRM!). Would I be able to go hard enough but without going over the "red line"? I knew time would tell...
The course is approximately 5.5 miles in length. It is in four sections - an uphill drag to begin, followed by a fast descent, then a hard hilly section followed by the run in to the finish. I waited in line (shivering in the cold after removing all unnecessary clothing) and soon it was my turn to start. The starter gave a short countdown and then I was off...
Riders are set off at minute intervals. It is always good if you can see the rider in front as this lends some incentive to the chase. As I went up the initial drag I could see my minute man off in the distance. I could even convince myself I was catching him. Once I reached the roundabout and began to descend the second section, he was nowhere in sight. I couldn't believe the irony. A heavy weight rider like me was actually losing ground on the descents! I pressed on regardless.
Next came another turn and the technical, hilly section. This is where I had come a cropper the last time. I had an idea in my mind of when I would know I was going hard enough. It sounds daft now in retrospect but I thought I would know when I had reached maximal effort when I got that rasping, metallic taste in the back of my throat. That is a sensation I know well from years of interval (running) training with hockey and always a sure fire sign you are reaching your limit. I was well and truly getting this taste for it all by now...
I managed to maintain my form through the hills and wasn't scrambling for gears too badly. I rode the whole course in the large chain ring. Then, as I rounded the bend, I could see my minute man again, who was turning for home. I vowed to chase on. A clear road at the final turn and I was onto the finishing straights. It is funny how these short roads that I had studied on the map so many times now seemed so long. They only looked like inches on the map? I didn't know how far to the finish but I kept grinding away. I looked down and realised I was in my top gear - not something I use very often! I felt sure at this point I was going to make the catch. Visions of Armstrong and Ullrich a la Tour de France flashed through my mind. I pressed on but then, there it was, I could see the finish. It was getting closer. I was still a few yards behind. Press on. More power captain. But alas, the race was over...
I didn't catch my minute man but I rode pretty respectably (for me that is. I was nowhere near the top riders but I felt pretty good and rode pretty consistently all the way round). I had no idea of my time. I had set my computer to show me distance rather than time, so that I would know how far to go. It felt as though one of my lungs had decided to take up residence in my throat. It took a while for my breathing to calm down. I was happy. Knackered but happy. Content with my performance.
I think in the end I finished about half way down the 30 man field. I rode the 5 miles plus in 15.08 minutes, so about 20mph average speed. The winning time was an extraordinary 11 minutes something. Again a reminder that I am many things but no bike racer...
The finished riders all had a cuppa and something to eat and then it was time to ride home for me. One of the most pleasing parts of the evening for me was the rides to and from the club. All in all I covered about 26 miles and I felt pretty damn comfortable through it all. I am feeling really happy on the bike just now. My position is comfortable and familiar and my "souplesse" is improving. I made it home just in time to see Sir Alan firing the American bird and have a chat with a fellow Etape Caledonian rider who I met in the street whilst putting out the wheelie bin! (Good luck Rod).
All in all a great night. Back in the saddle again. Roll on next Wednesday...
Cheers,
Col.
Wednesday, 22 April 2009
Glasgow Nightingale Cycling Club
Although I have ridden bikes for most of my life (except for a short period during my University years when I was too busy, er...studying ;-O ) I have never been a bike 'racer'. Being a road racer is something that separates you from the average man in the street and allows you membership of an elite clan. It is definitely something that I aspire to.
With this in mind, a few years ago I decided to join a cycling club. I had no idea where to start but was lucky enough to have a good friend who was a member of a local club (Clive, where for art thou now...?) He recommended that we try a club on the North side of the city - The Glasgow Nightingale Cycling Club. It was not particularly handy for me but seemed to offer all I was looking for. I have to say I have never had cause to regret that decision.
The many benefits of the club included that they ran group training rides every week in the summer, longer Sunday runs during the winter and they also put on their own time trials, to give their members the chance to ride this style of event. Since I joined this has blossomed even further to include team time trials and track events too.
The club has a very comprehensive website which can be seen here:
and a very active forum here:
Allied to these benefits, club members are given the chance to ride races. This is a driving force for many riders joining a club for the first time. At the Nightingale, other, more experienced members will provide practical advice and support for 'newbies'. They can help with planning, fitness and equipment advice and just general organisation leading up to that first racing experience. They have some stunning new kit too (which I have mentioned before is very important to us cyclists!). Check out the kit page here
I have been a member now for four years or so. Unfortunately (or fortunately depending on your point of view) this has coincided with me having young children. This has limited my ability to ride much at all but I have still enjoyed the membership, regularly reading the forum and trying to keep in touch. Bearing in mind the almost negligible membership fee (less than twenty quid), I cannot see a reason not to be a member. I have ridden APR training rides and tried my hand at time trials. You can see one of my efforts here
All in all, Glasgow Nightingale is a very pleasant club to be a member of. No matter what type of cycling you are involved in, they can help you enjoy the experience. They are a very friendly club and a club going from strength to strength. They have secured good sponsorship deals with NVT, SAPPHIRE and SOLIDROCK CYCLES. I would not hesitate in recommending them to anyone looking for a club in Glasgow. I hope one day to race in the Belgianesqe colours of the Glasgow Nightingale (maybe even later this year...?) but even if I don't, I will have very much enjoyed my times with the guys (and gals) of the club.
Happy riding,
Col.
Thursday, 16 April 2009
GTF Blog
It appears that I am not the only one who has been busy recently. Things at the Geoff Thomas Foundation are equally frantic. They are in the middle of several projects, including Geoff's appearance on the BBC and the launch of their "Virtual Tour de France" fundraising project. Details of which can be seen here:
http://www.geoffthomasfoundation.org/gtf/index.php?option=com_content&task=view&id=102&Itemid=28
Geoff has also joined the blogging clan, his latest offerings are here:
http://www.geoffthomasfoundation.org/gtf/index.php?option=com_content&task=blogcategory&id=5&Itemid=42
All the best to Geoff and his team.
Cheers,
Col.
http://www.geoffthomasfoundation.org/gtf/index.php?option=com_content&task=view&id=102&Itemid=28
Geoff has also joined the blogging clan, his latest offerings are here:
http://www.geoffthomasfoundation.org/gtf/index.php?option=com_content&task=blogcategory&id=5&Itemid=42
All the best to Geoff and his team.
Cheers,
Col.
Great French Words of Cycling
Cycle sport is an inherent part of the culture in countries such as France and Belgium, much like football is part of our culture in the UK. Road cycling in particular is steeped in European traditions handed down through many generations. It is also true that French is the unofficial language of road cycling and because of this there is some great cycling-specific terminology. Here are some of my favourites...
Peleton - the term used for the main bunch of riders. It comes from the French for 'herd'.
Contre le Montre - the time trial or 'race of truth' where the rider competes solo, against the clock.
Parcours - a french term for the route the race takes each day.
Hors Categorie - or 'beyond classification' a term used to describe the hardest of the mountain passes.
Grimpeur - a climber suited to the high mountains.
Rouleur - a rider suited to the flat lands, usually larger riders.
Casquette - the short peaked, cotton cycling cap worn by riders.
Maillot - jersey, most famously the Maillot Jaune or Yellow jersey worn by the leader of the Tour de France.
and my own personal favourite...
Souplesse - a word without a direct translation into English. It is used to describe the suppleness or fluidity of a riders pedal stroke. It is often talked about with regard to 'fixed wheel' riding. The great champions are often remarked upon as having wonderful 'souplesse'.
Fine souplesse is something most of us mere mortals can only aspire to. I can categorically confirm (particularly after nearly meeting my maker coming down a steep hill in Kings Park last night on my fixed wheel bike) that my souplesse is almost entirely up my arse...
Keep spinning ;-)
Col.
Peleton - the term used for the main bunch of riders. It comes from the French for 'herd'.
Contre le Montre - the time trial or 'race of truth' where the rider competes solo, against the clock.
Parcours - a french term for the route the race takes each day.
Hors Categorie - or 'beyond classification' a term used to describe the hardest of the mountain passes.
Grimpeur - a climber suited to the high mountains.
Rouleur - a rider suited to the flat lands, usually larger riders.
Casquette - the short peaked, cotton cycling cap worn by riders.
Maillot - jersey, most famously the Maillot Jaune or Yellow jersey worn by the leader of the Tour de France.
and my own personal favourite...
Souplesse - a word without a direct translation into English. It is used to describe the suppleness or fluidity of a riders pedal stroke. It is often talked about with regard to 'fixed wheel' riding. The great champions are often remarked upon as having wonderful 'souplesse'.
Fine souplesse is something most of us mere mortals can only aspire to. I can categorically confirm (particularly after nearly meeting my maker coming down a steep hill in Kings Park last night on my fixed wheel bike) that my souplesse is almost entirely up my arse...
Keep spinning ;-)
Col.
Monday, 13 April 2009
Beautiful Day
You will all have had that feeling when everything just seems to go right. No matter whether it is work, sport or in your social life, there are some days where everything just seems to click. I was lucky enough to have one of those days today.
I have set aside Mondays as the days for my longer rides in the last few weeks leading up to the Etape. I was therefore absolutely delighted to see the sun shining when I got up this morning. It meant short sleeves and the summer bike for the first time this year (a lot of cyclists will have two bikes, a winter and a summer. The winter bike is the workhorse, often an older bike, fitted with weather beating accessories like mudguards and maybe load carrying rack and panniers). Using the summer bike means freedom from this extra weight and the feeling of flying...
I deliberately chose a flat route but felt really good as I sped off to Kilmarnock down the old A77. The weather was perfect. Not too hot and not too cold (although I did meet an Aussie cyclist over in Glasgow for a year - still wearing full length tights, jacket and skull cap!). The scenery was delightful (Ayrshire is really beautiful from a bike).
All in all I managed 40 miles in 2 hours 15 minutes. Back in time to play with the kids in the sunshine. So good pacing but still only half distance. Not to worry, shan't spoil my good day thinking about that...
All the best,
Col.
I have set aside Mondays as the days for my longer rides in the last few weeks leading up to the Etape. I was therefore absolutely delighted to see the sun shining when I got up this morning. It meant short sleeves and the summer bike for the first time this year (a lot of cyclists will have two bikes, a winter and a summer. The winter bike is the workhorse, often an older bike, fitted with weather beating accessories like mudguards and maybe load carrying rack and panniers). Using the summer bike means freedom from this extra weight and the feeling of flying...
I deliberately chose a flat route but felt really good as I sped off to Kilmarnock down the old A77. The weather was perfect. Not too hot and not too cold (although I did meet an Aussie cyclist over in Glasgow for a year - still wearing full length tights, jacket and skull cap!). The scenery was delightful (Ayrshire is really beautiful from a bike).
All in all I managed 40 miles in 2 hours 15 minutes. Back in time to play with the kids in the sunshine. So good pacing but still only half distance. Not to worry, shan't spoil my good day thinking about that...
All the best,
Col.
Saturday, 11 April 2009
Optician Awards 2009
Some of you may know what I do for a living. I am an Optometrist (or Optician to the majority of the general public). I work in general practice in Glasgow. I would imagine that less of you know that I have a particular interest in Sports Vision. This is a specialist area, which deals with vision assessment of people participating in sport.
I run a specialist clinic where interested parties can have their vision assessed in the most comprehensive way. As well as the normal tests you would expect to be carried out when you have your eyes tested, we also assess visual functions particularly important for sport. Measurements include dynamic vision (vision of a moving target), reaction speed, hand eye coordination and peripheral awareness. To do this we use the latest in up to the minute Sports Vision technology. We also offer training packages, where athletes can come repeatedly to the clinic and train their eye muscles and coordination. Done repetitively this can lead to performance improvement, as with other areas of sports training.
Our particular set up is pretty unique in the UK. There are other clinics in England, based at the Olympic training centre at Bisham Abbey and Old Trafford, the home of Manchester United. However, we are unusual in that we combine our Optical services and our sports coaching all under one roof. The line between what is Optometry and what is sports coaching is definitely becoming more blurred.
We have had a very busy and productive year in 2008 and were fortunate enough to be nominated for the recent Optician Awards. These are an annual event held by our industry publication "Optician Magazine". They are designed to show recognition for outstanding achievement within our profession. This year the awards were held at the National Motorcycle Museum in Birmingham and we were shortlisted in the "Sports Vision Practice of the Year" category.
So it was that our practice manager and I flew down to Birmingham last Saturday morning. We spent some time at the Optrafair trade show, then got ourselves ready for the gala dinner in the evening. It began with a champagne reception, with a guest list reading like a who's who of UK Optometry. There were lots of faces that I only recognised from magazines. There were also some friendly faces that I hadn't seen for some time. We also bumped into Marilyn Munroe and were photographed by the paparazzi on the way in...
The formal part of the evening consisted of a dinner, attended by 650 guests. There was also a live video link to another 200 or so upstairs in the bar area. We had a very pleasant meal in the company of our hosts, Rupp & Hubrach, who were sponsoring our category. Then it was time for the awards, which were done is a very "Oscars" style. Each section had a shortlist of five, from which the winner would be announced. No one knew the results prior to the event except the judges.
Our award came about half way through the thirteen on offer and I admit to more than a few butterflies. Fortunately, and to my very great joy, we were announced the winners! We had to go on to the stage and accept the award (thankfully no speeches) and have our picture taken.
The rest of the evening passed in a bit of a blur to be honest. I hardly noticed who won the awards that came after ours. I was too busy grinning. As a practice, we are all very proud of this award and feel it is great recognition of what we are trying to achieve.
Take care and keep your eye on the ball,
Col.
Impact Fitness
At one stage last year, when my son was still pretty young and sleep was scarce, my fitness reached an all time low. I was eating poorly, with lots of sugar and caffeine to get me through the day. There never seemed to be a spare minute, so exercise was confined very much to the back burner. Add to this the fact that I was knackered all the time and you can see that it wasn't a great recipe for a healthy lifestyle!
My wife and I discussed the situation several times and eventually we decided that we needed a kick start in improving our weekly routines. We decided to try a personal trainer, something my wife had done with great success a couple of years earlier after the birth of our daughter. This was how we came to meet Gordon Hill of Impact Fitness, with my first batch of sessions being a birthday gift from my beloved!
I was a bit wary of using a trainer, as it was going to be a new experience for me. I need not have worried. Gordon is a very friendly guy with the ideal persona for a personal trainer. He is very friendly but with a steely edge that helps him to push you on. He tailors each persons sessions to their individual fitness levels. He is also a very fit guy, so you never feel that he is making you do something that he wouldn't do himself!
Initially my sessions took place at my local hockey club. Gordon would set up circuit training for me on the grass. Latterly, when the weather took a dip, we would meet at the gym of Parklands Country Club, which is the base for his training. I enjoyed the sessions from the start , although my fitness was woeful! With the rest of my lifestyle at that time, Gordon was definitely fighting a losing battle! But we persevered.
For one reason or another, I had taken a break from the sessions since Christmas. We reconvened last night. I had asked Gordon to help me with the final push to fitness before the Etape ride. This was a challenge he seemed to relish...
Last nights session was based on interval training. Short sections of near maximal effort, followed by short recovery to allow the heart rate to re-stabilise, repeated. Gordon had me working through intervals on the exercise bike, rowing machine and treadmill. By the end I was gasping for breath and feeling more than a little nauseous! As I begged for mercy, we finished off with some abdominal work and some much needed stretching. This stretching seems to have helped my knee pain quite a bit. I will need to do more of this easily forgotten part of my training regimen.
I will be seeing Gordon once a week up until the ride. If you want details of his services, you can visit his website at:
http://www.impact-fitness.co.uk/
or at here:
http://www.parklandscountryclub.co.uk/index.php?option=com_content&task=view&id=36&Itemid=57
Keep happy and keep training,
Col.
My wife and I discussed the situation several times and eventually we decided that we needed a kick start in improving our weekly routines. We decided to try a personal trainer, something my wife had done with great success a couple of years earlier after the birth of our daughter. This was how we came to meet Gordon Hill of Impact Fitness, with my first batch of sessions being a birthday gift from my beloved!
I was a bit wary of using a trainer, as it was going to be a new experience for me. I need not have worried. Gordon is a very friendly guy with the ideal persona for a personal trainer. He is very friendly but with a steely edge that helps him to push you on. He tailors each persons sessions to their individual fitness levels. He is also a very fit guy, so you never feel that he is making you do something that he wouldn't do himself!
Initially my sessions took place at my local hockey club. Gordon would set up circuit training for me on the grass. Latterly, when the weather took a dip, we would meet at the gym of Parklands Country Club, which is the base for his training. I enjoyed the sessions from the start , although my fitness was woeful! With the rest of my lifestyle at that time, Gordon was definitely fighting a losing battle! But we persevered.
For one reason or another, I had taken a break from the sessions since Christmas. We reconvened last night. I had asked Gordon to help me with the final push to fitness before the Etape ride. This was a challenge he seemed to relish...
Last nights session was based on interval training. Short sections of near maximal effort, followed by short recovery to allow the heart rate to re-stabilise, repeated. Gordon had me working through intervals on the exercise bike, rowing machine and treadmill. By the end I was gasping for breath and feeling more than a little nauseous! As I begged for mercy, we finished off with some abdominal work and some much needed stretching. This stretching seems to have helped my knee pain quite a bit. I will need to do more of this easily forgotten part of my training regimen.
I will be seeing Gordon once a week up until the ride. If you want details of his services, you can visit his website at:
http://www.impact-fitness.co.uk/
or at here:
http://www.parklandscountryclub.co.uk/index.php?option=com_content&task=view&id=36&Itemid=57
Keep happy and keep training,
Col.
Wednesday, 8 April 2009
Coaching Session (Part 2)
I recently posted about my visit to cycling coach, Colin Bark. He performed a very thorough test of my fitness with an aim to helping my preparation for the Etape ride. Well, I am pleased to report that..."the results are in!"
Colin e-mailed me last week to give me the details from my test. They are as follows:
Lactate Threshold = 148 bpm
Zone 1: Recovery: 97-117bpm
Zone 2: Aerobic: 118-132bpm
Zone 3: Tempo: 133-138bpm
Zone 4: Sub-Theshold: 139-147bpm
Zone 5A: Super-threshold: 148-151bpm
Zone 5B: Aerobic capacity: 152-156bpm
Zone 5C: Anaerobic capacity: 157-162bpm
I don't fully understand these yet but the lactate threshold basically indicates where the body changes from aerobic to anaerobic respiration. This is where lactic acid build up becomes a problem. During the Etape ride, I will aim to keep below this line except for short periods (eg small climbs). The data will also allow me to plan my training more successfully. In particular, it will help me during my turbo sessions to ride at the correct tempo.
The results for my test session are shown in this graph:
Apologies that it is not very clear, but you get the general gist of it. The figures on the right show my maximum power to be 360 watts, my average cadence to be 86.9 (definitely not Lance-esque there, could do with being up a bit) and my maximum heart rate was 165 bpm.
Colin is going to help me plan my training program for the month or so leading up to the Etape Caledonia. Hopefully with his help I can maximise the time I have left and make up for the missed training over the last couple of weeks.
Cheers and keep riding,
Col.
Fitness Update
As you may have read in my earlier blog post, I have been struggling recently with injury. It started with tendonitis in my right knee. I have since learnt that this is quite common in cyclists and is due to the knee-cap not tracking correctly during the pedal stroke. This can be due to issues with bike fitting (I "fitted" my own bike using various techniques that I have read about. On the whole I am happy with it but there is a nagging doubt that a professional might be able to do it "better". Unfortunately, time, geography and budget will probably prevent this from happening before the ride). The good news is that the knee is feeling a lot better. I have been doing the R-I-C-E as often as I can and have stayed off the bike a bit. I would say the knee is now back to around 85% of it's maximum, compared with the 30% of a couple of weeks ago.
Unfortunately, the knee has not been my only injury problem of late. I have also been struggling with a groin strain. All joking aside, this has been really pretty painful. Bizarrely, about the only time it didn't really bother me was when I was on the bike. This is because the range of motion is so isolated and in just a straight up and down plane. However, almost any other type of movement (including getting up from sitting, getting in and out of the car, turning or lifting) caused significant discomfort. This was driving me crazy and was making me very grumpy (even more than usual!).
I decided that I needed to do something about it. After already having time off the bike due to the knee problem, I could feel the hard earned fitness leaking away. I was loathed to let it all disappear! I ended up telephoning the Sports Injury Clinic at Hampden Park, Glasgow. For those who don't know this is Scotland's national football stadium. The clinic is available to all, professionals and amateurs alike. I telephoned in the morning and an appointment was arranged for later the same day. The clinic is very swish and modern. It is located right in the bowels of Hampden, below the football museum.
I was seen by a very nice physio called Jim, who listened carefully to my history and went through a diagnostic process. This included examining my posture and getting me to perform some stretch and strength tests. He ruled out that I had a hernia and located the problem as one of the small muscles/ tendons/ ligaments (sorry, I forget which) attached to the main groin muscle. He gave me some deep massage and then stretched out the groin muscle. As he was doing this it gave a click and felt immediately much better! I am pleased to report that it has been infinitely better ever since.
I am hoping that this means my bad luck with injuries is all behind me but we will have to wait and see. If nothing else, it has served as an interesting exercise with regard to monitoring my stress levels. During my enforced inactivity I became acutely aware of the targets I had set myself. I was also aware of the (self imposed) burden of pressure I was under. The sponsorship I have raised so far is awesome and thanks to all who have contributed, but it has obviously (however sub-consciously) come with some weight of expectation. I will need to try and manage this as the ride approaches...
Take care and keep stretching yourself,
Col.
Unfortunately, the knee has not been my only injury problem of late. I have also been struggling with a groin strain. All joking aside, this has been really pretty painful. Bizarrely, about the only time it didn't really bother me was when I was on the bike. This is because the range of motion is so isolated and in just a straight up and down plane. However, almost any other type of movement (including getting up from sitting, getting in and out of the car, turning or lifting) caused significant discomfort. This was driving me crazy and was making me very grumpy (even more than usual!).
I decided that I needed to do something about it. After already having time off the bike due to the knee problem, I could feel the hard earned fitness leaking away. I was loathed to let it all disappear! I ended up telephoning the Sports Injury Clinic at Hampden Park, Glasgow. For those who don't know this is Scotland's national football stadium. The clinic is available to all, professionals and amateurs alike. I telephoned in the morning and an appointment was arranged for later the same day. The clinic is very swish and modern. It is located right in the bowels of Hampden, below the football museum.
I was seen by a very nice physio called Jim, who listened carefully to my history and went through a diagnostic process. This included examining my posture and getting me to perform some stretch and strength tests. He ruled out that I had a hernia and located the problem as one of the small muscles/ tendons/ ligaments (sorry, I forget which) attached to the main groin muscle. He gave me some deep massage and then stretched out the groin muscle. As he was doing this it gave a click and felt immediately much better! I am pleased to report that it has been infinitely better ever since.
I am hoping that this means my bad luck with injuries is all behind me but we will have to wait and see. If nothing else, it has served as an interesting exercise with regard to monitoring my stress levels. During my enforced inactivity I became acutely aware of the targets I had set myself. I was also aware of the (self imposed) burden of pressure I was under. The sponsorship I have raised so far is awesome and thanks to all who have contributed, but it has obviously (however sub-consciously) come with some weight of expectation. I will need to try and manage this as the ride approaches...
Take care and keep stretching yourself,
Col.
Wednesday, 1 April 2009
Graeme Obree
There are very few people in the world that I would call a genius. There are also very few people that I would call a legend. That means that there cannot be many people who I would refer to as a legendary genius!
However, last Wednesday night, I had the very great pleasure of meeting someone who I would refer to as just that – Graeme Obree. This is a man who is without doubt, both in the world of cycling and in the wider world, unique. For those that do not know his story, Graeme Obree is a champion endurance athlete and also a top-class bicycle designer. His story has recently been immortalised in the book and movie “The Flying Scotsman”. I will do my best to try and distill this story into a few lines.
However, last Wednesday night, I had the very great pleasure of meeting someone who I would refer to as just that – Graeme Obree. This is a man who is without doubt, both in the world of cycling and in the wider world, unique. For those that do not know his story, Graeme Obree is a champion endurance athlete and also a top-class bicycle designer. His story has recently been immortalised in the book and movie “The Flying Scotsman”. I will do my best to try and distill this story into a few lines.
Graeme Obree grew up in Ayrshire, Scotland. He took to cycling at an early age, mainly as a form of escapism. He did not have a happy childhood (he was bullied at school due to his father being the local policeman). He quickly became a local cycling champion, showing a talent for time-trialling. He designed a unique bicycle, which enabled him to achieve improved aerodynamics. On this bike (which he christened “Old Faithful”) he broke the world Hour Record (one of the most coveted and hard earned world records in cycling. So simple, yet so difficult. It requires the rider to ride around a track for an hour and travel as far as they can) and the World Championship.
This revolutionary riding style was widely copied but eventually banned (it would appear just because the governing body at the time didn’t like its aesthetics!) Graeme also lost his world record to Chris Boardman. Not to be deterred, Graeme designed a new bike, and a new riding position (christened the “Superman Position”). On this bike, he rode to a second World Title and a new Hour Record.
Throughout all of these achievements, Graeme battled with severe depression. In particular, this affected him at the time of his brother’s death. He twice attempted suicide. Fortunately, he has managed to overcome and manage this condition with the same strength he showed as a cycling champion.
The evening I attended was at the Tramway theatre. It was a lecture to promote the Riverside Museum Project. This is a new museum, which will be on the North side of the Clyde and will replace the current Transport Museum. They are organising events to cover all areas of transport and I was fortunate enough to get a ticket for the cycling event.
http://www.glasgowmuseums.com/venue/showProject.cfm?venueid=7&itemid=33
I decided to ride along to the Tramway Theatre. It is quite close to my house and it was a nice night. In homage to the great man, I rode my favourite fixed-wheel bike (to be honest, I had a notion for getting Graeme to autograph it but in the end I chickened out!). I arrived to find the hall mostly full, with about fifty or so expectant cycling anoraks…
Mr Obree was introduced following a short presentation on the riverside project. He looked a little nervous and a bit unaccustomed to talking in front of so many people. He went to some length to stress that he wanted his talk to be informal and that he encouraged everyone to ask questions as he went along. He was not to be disappointed…
The first section of the talk covered Graeme’s initial years in cycling and how he came to design his bike “Old Faithful”. He talked of looking at a bicycle “as if for the first time” or “through the eyes of a child”. By doing this he realised that there were certain things that were hindering him when he tried to ride fast. The three most striking changes he made were these:
- He positioned his handlebars so that he could hold his arms under his chest, rather than stretched out in front of him. This was initially done by turning his conventional handlebars, later using specifically made bars. It allowed a significant reduction in aerodynamic drag, thus making him faster.
- Secondly, he realised that the top tube of a standard bike was kind of in the way! He reasoned that this was hindering him during his pedal stroke. He designed his new bike with a single sloping tube to rectify this.
- Lastly, and linked to the second change, he drastically narrowed the width of the bikes bottom bracket. This (along with the sloping tube formation) allowed him to pedal with his legs much closer together. NB this is the part of the process that used parts from a washing machine.
Listening to Graeme talk about these changes, it was immediately apparent to me that he is a truly gifted man. He has an ability to look at the sport of cycling in his own unique way and work out the best way of achieving his goals. Interestingly, I asked him whether he thought that he would have been as successful had he not used the various new positions and instead used regular equipment. He answered that he didn’t know? (We never will) Maybe, but he did say that he had ridden very fast times on standard bikes.
Graeme used his unique set up in his first Hour record ride. Details can be seen at this excellent website:
http://www.wolfgang-menn.de/hourrec.htm
Interestingly (as depicted in the film version of “The Flying Scotsman” he had two attempts at the record, on consecutive days! He initially failed in his attempt, whilst using a Mike Burrows built bike. He then returned the next day to break the record (to perform such a feat without adequate recovery time is unheard of, in any sport) on his own bike.
After talking about the breaking of the Hour record for the first time, Graeme discussed the banning of the riding position and the developments that lead to his second revolutionary bike. He talked about the processes that lead to the development of the “Superman Position”. It is totally awesome to think that the man who created such a unique riding style as Obree did with “Old Faithful” then went off and did it again! This position was again heavily replicated and was responsible for the furthest ever hour record, set by Chris Boardman in 1996.
http://www.wolfgang-menn.de/hourrec.htm
Fortunately or unfortunately, depending on your viewpoint (personally, I am a bit torn on the subject) the Superman position was banned too. As far as the Hour record is concerned, the goalposts were well and truly shifted. Now, all records must be set on a “standard” bike, with no modifications. This has lead to the creation of “The Athlete’s Hour” or “The UCI Hour”. The details of this can be seen here:
http://www.wolfgang-menn.de/hourrec.htm
This leads me on to probably the most interesting part of the evening. All through his talk, Graeme gave the distinct impression that he was still very much a racing cyclist. He looked very lean and fit. He talked about recent races he had ridden in. When asked whether he would use the new Glasgow track (once it is built for the Commonwealth games in 2014) he was quite forthright in saying that he would like to break a World Record there! Now you can’t say fairer than that.
He then brought out his “baby” as he called it. A monster of a bike, that Obree built himself, purely to fit within the current UCI guidelines for the Hour record. I cannot believe for a minute that he would go to all of that trouble and not then use the bike…
I was lucky enough to get a picture with the bike, including it’s massive front chainring (I think he said he was running something like 67 x 13, makes my 39 x 14 look a bit poxy!) I only hope I get to see him ride it one day. Maybe on that Glasgow velodrome…
Lastly, Graeme was kind enough to sign a World Champions cap for me. I will be auctioning this at some point in aid of the GTF. Please watch this space for details.
Commeth the Hour…
Col.
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