Riding the Boards!

Ok, so - my job is one of highs and lows (figuratively and literally I guess)... But one of the best things about it is that it occasionally affords me the opportunity to try out new experiences; in work's time, too! :)

Since I started Cycle Training, i've always wanted to get into Track Cycling; Don't get me wrong, I love riding on the road and am looking forward to getting into some Cat 4/3 races this year but it's the speed and teamwork required on the track which really floats my boat - I guess because it kind of takes me back to competing on the athletics track in my younger days... 

Last week I got the chance to go with the RAF Cycling Team and do my first track session at the Newport Velodrome in South Wales. What an amazing experience (which completely made up for the 5AM wake-up alarm!)! There were about 30 riders in total, the majority of whom had never been on the track before so, to this end, we had organised for one of the Velodrome Coaches to look after us for the day and run our training whilst the 'Experts' in the team hit it hard for the duration.

Newport Velodrome, Wales, UK.

We spent the first hour or so getting used to the bikes on the inside of the track; Learning how to stop with no brakes definitely takes some practise and was well worth the time before we started to pick up some serious speed... After a short break, it was our turn to try our hand on the banking! :) This is where it all went wrong for me and, in true 'Matt Williams' fashion, (See Turbo Trainer Danger...) I stacked it on the first turn - not enough speed and down I went, sliding, unceremoniously on my side, still clipped in to the bike, into the centre of the track (burning my elbow, melting the side of my shorts and ripping my favourite BMC Jersey)... Bugger! Hey ho, i've fallen before and i'll fall again so - before i'd even stopped sliding, I picked myself up, ran with the bike to get up some speed & smashed round the next turn! What an amazing feeling this is!

Before we knew it, our 20 minutes was up and it was time to leave the track to allow the other guys to run some pursuit training and do some timed efforts while we topped up on water & energy bars... Soon enough, it was our turn to get out and practise holding a wheel, exploring the track as we went and soon, we were running the track in a 10 strong snake, breaking out at the end of each lap and clipping along at quite a pace... We also got the chance to do some timed efforts - I managed a fairly reasonable 35.2 seconds for 500m which I was more than happy with for my first attempt and was only 1.4 secs behind the fastest Team Rider... So I guess all this training is starting to work out.

To that end, i've decided to try and do more track riding and tailor my training towards it. I'll still do the same endurance work and look to race on the road through the summer but i'm going to look to do more leg-strength exercises in the gym and way more sprint sessions on the Turbo - I want to beat 34 seconds for my 500m time when I head back to Newport in May for the team trails, bring it on!

One of the 'Expert' RAF Team members on a timed effort...

(Photo Courtesy of RAF Cycling)

If you've ever considered trying out a bit of Track Riding, I can't recommend it enough - it's a great feeling and can really help your cycling skills; particularly holding a wheel and getting the confidence to stay close to the rider in front...

If you want any advice on how to organise a track session (not that i'm an expert or anything) or fancy some company if you're going to try the track for the first time then feel free to drop me a line - Any excuse to get back on the 'pringle' whenever I can is good enough for me!

Train safe and catch you again soon,

Matt

Join the Club...

Hi everyone and welcome back to the Blog!

Those of you who have been following my progress over the last 6 months or so will no doubt be aware that Cycling Training has pretty much formed the basis of my new exercise regime. Yes, i'm about to start mixing it up and adding running into the mix along with getting back into my weight training in a big way - but these are really only 'vehicles' to help condition my body to generate the best Power to Weight ratio for my cycling.

Whilst I really enjoy getting out for a few hours on the bike and training hard - I have to admit that on some days it is very difficult to get the motivation to get out there and ride; particularly when it is as dark, wet and cold as it has been over the past few weeks! (As much as I love riding; feeling that pain as your fingers and toes warm up, post ride, that you haven't felt since you were forced to play School Boy Rugby in the snow is not a pleasant experience and one which I thought i'd left behind years ago! ).

Also, I was beginning to get to the point where I couldn't really force myself to improve without some additional help! So, after much deliberation and research, I took the plunge and joined one of the local Cycling Clubs, here in Oxford. It was pretty daunting, turning up in front of a cafe, decked out in my full lycra at 0900 on a Saturday morning, not knowing anyone; But do you know what? I'm so glad I did!

Despite the training I had been doing and knowing that I was fairly 'Bike Fit' I didn't want to turn up, go riding, get dropped in the first 10 minutes and be left feeling a complete fool; finding my own way home, head hung in shame in a sweaty, red, lycra clad mess! 

Yes, biting the bullet and heading to the club meeting point was quite daunting - indeed, this wasn't alleviated much upon my arrival, as pretty much everyone there was decked out in club attire, straddling their shiny, carbon fibre steeds and looking very professional! As soon as I arrived though, everyone welcomed me with open arms and I was made to feel completely at home... Seriously, within 5 minutes of setting off with the 'Slow Group' (which cruised at around 16.5-17.5mph for the 55 mile ride) we were looking like a pro peleton. Fifteen riders happily chatting away; everyone taking turns to ride on the front as and when required and shouting words of encouragement when the next hill came into view! (We even passed the 'Medium' group about an hour in as they'd suffered a few punctures! :) )...

Probably the best part about riding with the club is the feeling of camaraderie and 'belonging'; everyone was more than happy to offer their experience and wisdom and, given that our club is based around an amazing Cafe in the centre of Oxford, telephone numbers were exchanged during the post training Coffee and Toasted Banana Bread so that we could meet up for drinks that week and also to organise lifts to the start of the following weeks ride! It doesn't get much better than that!

Seriously, if you are even contemplating joining a Cycling Club, wether it be to get into your training more seriously or just to experience some new routes - bite the bullet and 'Join the Club' - you won't regret it! :)

If you live in or around Oxford and want to join our club - check it out here: 

Zappi's Cycling Club

If you want any more information or just to chat about joining, then feel free to drop me a line below; If i'm free I might even be able to meet you in the Cafe and chat in person over a coffee! :)

Incidentally, the cafe which our club is based in is also called 'Zappis' - an independent, run by 'The Two Dans'... If you are in Oxford and want to experience the best coffee around head on over; you might even bump into some of the Zappi's Club Riders who frequent there on an almost daily basis!

              

 
                                 
                                     Zappis Cafe
                  The best Coffee & Service in town!


             Check out the Zappis Cafe Website Here:

                        Zappis Bike Cafe Website 



                  
                    'The Two Dans'


Thanks for stopping by & until next time, train safely!

Matt

Goals

Hi everyone, & welcome back! It's been a really busy few weeks on the training front with lots going on; Mostly cycling wise & there's a few posts to come about all that so I won't touch on it this time...

So, i've started to get back into my running - just a few miles at a time for now but fingers crossed the 'running fitness' will come back reasonably quickly and i'll be back into the swing of it by the summer (Although I could barely walk for 2 days after my first 4 miler! :S )!

It seems like i've hit a bit of a plateau weight wise; It came off really quickly in the first 8-10 weeks but i'm now hovering around the 85-86Kg mark no matter how many miles I do on the bike each week or how much running I do; Although if i'm honest I don't mind - i'm in good shape, i'm getting quicker on the bike & i'm still eating and drinking whatever I want so if I really wanted to I reckon I could lose the few extra lbs around my belly no problem with a week or two of 'calorie control'!

The only thing which has been getting to me lately is the whole; 'What's the point' issue... So, to that end - i've decided that the only way forward is to give myself a reason to train and set some goals. 

I've entered my first 'race', the Goring 10km on the 3rd March - i'm just going to enjoy it and get a time so that I can try to beat it at another 10km in the summer, hopefully under 50mins! I can't wait (although the running isn't going too well so far!) and there's a few friends doing it too so hopefully that'll provide a little morale, at least at the start line! I'm also hunting for road cycling races to start competing in, once my Cat 4 Licence comes through so if anyone has any suggestions for decent races for a noob racer around Oxfordshire then drop me a line and let me know! :)

I think that's pretty much everything up to date for now so until next time, train safe & catch you soon,

Matt