2013 RAF Road Race Championships, RAF Barkston Heath - Race Report

Ok, so – here goes, my first ‘proper’ taste of road racing! For a change, the weather gods appeared to be breaking at least a wry smile and graced us with warm conditions with sunny spells… I say a ‘wry smile’ as they also provided us with a 25mph headwind for the home straight! Guess you can’t always have everything!:)

The race was held on a closed circuit at RAF Barkston Heath and was to consist of 50 minutes racing, followed by an additional 5 laps once the time had elapsed. I was entered into the ‘Novice’ category as it was my first time racing in a group and for a warm-up, we went out in small groups with more experienced racers to learn the course and to practise both ‘racing’ in a group and some specific bike handling skills… All good fun.

Then, grab a quick bite to eat, fill the bidon & line up at the start! Almost succeeding in keeping the butterflies at bay, the field of around 30 riders set off for a neutralised lap and then – it was on! Straight away, one guy leapt off the front and steadily pulled out a fair gap. We had a chat about it and decided to let him go and leave him ‘dangling’. I tried my best to hide in the group, especially when we were heading into the savage headwind on the home straight but, as one of the bigger guys they were having none of it and I ended up doing quite a few ‘pulls’ on the front into wind… Enough of this, time to mix things up a bit, rather than letting everyone stay in my wheel I broke clear, smashed the group apart and only 4 guys came with me. We worked as a small break for the next 15 minutes or so but eventually they began to pull away, trying to reel in the ‘lone ranger’ who was about 35 seconds ahead at this point and showing no signs of slowing.

Trying to bridge the gap, solo, to the lead group...

I just couldn’t hold on; my heart rate was near my max and as soon as I let the wheels go ahead of me, the wind & speed really took it’s toll… Time to regroup – I managed to drop back a little to rejoin one of the guys on my team, we worked together for a couple of laps which gave me a chance to get out of the wind for a few turns and get my heart rate back down…

The break were about to swallow up the ‘lone ranger’ and they had 47 seconds on me, I had my last turn out of wind, took the opportunity to get an SIS Energy Gel on board and jumped up a gear as soon as we got the wind behind us… I was off, in the zone and chasing them down! I’ve found this before when I’ve been riding, it takes me about 40 minutes to get properly warmed up and for my body to settle down and get comfortable at working hard… Maybe it’s psychological but either way, I felt great & pushed on as hard as I could – Rob Gray, my training partner & all round legend was keeping me up to date with the gap every time I passed him, it was coming down & fast!  47 Seconds became 35. 35 became 20 and then, I turned onto the home straight and I could see them up the road ahead of me… Still feeling good, I gave it everything for 2 more laps and, with lots of encouragement from the crowd, managed to get back into the lead group, boom! I felt elated as I never thought I’d be able to bridge my way across the gap. In fact, the lead group were more surprised than I was when they saw me back with them , haha! I got a couple of minutes of well deserved rest, hiding in their wheels and went for my last Energy Gel… This did not go so well – I ripped the top off with such force that it split open and covered me and the bike in sticky sugaryness – I did manage to get some of it inside me and I have to admit that it made me chuckle to myself; Typical! Haha!

Me, wearing '96', about to re-join the lead group

I had timed it perfectly, probably more luck than judgement truth be told, and got my ‘rest lap’ just before the 5 laps to go board was shown… Back to work again – there was no way I had put all that work in, not to get a place on the podium! The speed ramped up and up and I placed myself in third wheel with a lap to go. I moved up into second with about 500 metres to go but didn’t quite have enough left in my legs to contest the sprint for 1^st place… 2^nd place it was! I honestly felt like I’d won anyway, having work so hard to jump the gap and then getting myself up into 2^nd!

So, that’s it – first race done and dusted. Successful & no road rash, can’t ask for much more than that! Next year, I’ll be in the ‘Open’ race with the elite riders, so the training for that starts now… Time to get serious about this, eat properly, lose the excess weight and train smart – more on this in future blog posts! For now, I’ve been bitten by the racing bug & I’m on the lookout for my next racing challenge!

Until next time, thanks for stopping by, ride safe and catch you soon!

Matt

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

Gore Bike Wear Power WINDSTOPPER Winter Cycling Gloves - Review & Sizing Guide

Hi guys,

Welcome back to the Blog! So, it's been suuuper cold here in the UK for the last couple of weeks and i've finally had to invest in a proper set of Winter Cycling Golves! The video below is just a short review of the gloves i've bought to try and help fight my way through the winter training rides! I'm really glad I spent the money on them, despite them being a little more than I really wanted to pay, you cannot put a price on being comfortable and not feeling like your hands are going to fall off when you go for your post ride shower! :) 

I've not found anything about them that I don't like so far, they kept my hands toasty warm on a 2 and a half hour ride in -3 degrees celcius the other day and when I wore them on a rainy commute to work a couple of weeks ago they were reasonably waterproof and certainly kept the wind from getting my hands cold!

If you want to purchase a pair then please use the link below to purchase them on Amazon, it's the cheapest place I could find them and by purchasing through the Blog, you will help me to create more review / info videos in the future! 

Thanks again, train safe and until next time, wrap up warm! :)

Matt

Sorry Mate, I didn't see you...

Hi everyone & welcome back to the blog! As many of you who have been keeping up to date with my training over the past few months will no doubt be aware, it's all coming along well and I have been putting a lot of time in on the Turbo Trainer at home! There are a number of reasons for doing the majority of my training on the Turbo, the main ones being my lack of 'winter' riding gear and the increased risk of riding/commuting on busy roads in the dark and in poor weather. These dangers have been highlighted over the past few months in particular, by some high profile accidents, including Sir Bradley Wiggins being knocked off whilst training and the unfortunate death of Pro Mountain Bike Rider Burry Stander in South Africa a few weeks ago (http://www.bbc.co.uk/sport/0/cycling/20905142).

Whilst I fully agree that there needs to be more awareness and respect towards cyclists from drivers, this is definitely one process which works both ways! How can we possibly expect to gain greater respect from drivers if we don't look after ourselves and do everything we can to give us a 'fighting chance' whilst out on the road? A few questions and answers will probably help to tie this up quite nicely;

• Would you drive your car, at night with the headlights off?
• No - So why don't you have lights on your bike?! 

• Would you drive without wearing your seatbelt?
• No - So why not wear a helmet and the correct safety gear?!

• Would you ignore red traffic lights in your car and just 'drive on'?
• No - So why skip through red lights on your bike?!

• Would you purposefully drive on the wrong side of the road?
• No - So why ride on the pavement or in Pedestrian Areas which are designated 'Bike Prohibited' zones?

I know this seems like a bit of a rant and I like to think that the majority of cyclists would do everything they can to stay safe and ride defensively, but if we don't start doing all we can to look out for ourselves and each other how can we expect motorists to do the same?

On this very subject, there is a great website out there which may be worth taking a look at which provides some great educational material for both cyclists and motorists on how to stay as safe as possible and what to do if the worst should happen; feel free to check it out and let me know what you think; http://www.stop-smidsy.org.uk . 

As part of your winter cycling gear, please consider finding ways to improve your visibility to other road users and give yourself a fighting chance of making it to your destination safely... Invest in a good set of lights, wear reflective bands and buy a high vis jacket - let's stop SMIDSY and get through the winter safely together so we can get out and spend the summer riding hard!

I've recently purchased a cracking High Visibility, Altura Night Vision jacket for my daily commute; it's the best thing i've found, having searched far and wide, for getting yourself noticed whilst out on the road... Ok, it may not look cool wearing garish, bright colours but if it stops that one person from not seeing you and knocking you off then it's worth it's weight in gold in my book! Check out the review video below and make your own mind up! :)

If you're thinking of purchasing one of these awesome jackets then please, use the link below to get it through Amazon. It's the cheapest place I can find it in the UK and by purchasing through the Blog link, you will help me to create more review / info videos in the future, thanks! :)

ALTURA 2012 Men's Night Vision Evo Jacket

Until next time, feel free to write any questions or comments below, train safely and catch you again soon!


Matt

Saddle Sores and Sudocrem...

Happy New Year everyone, and welcome back to the blog! Well, with Birthday, Christmas and New Year's celebrations now behind us I guess it's time to get serious about this training! :) I've hit it pretty hard since having a couple of days off over Christmas... LOTS of training miles, a few Insanity training sessions and lots of time spent working on upcoming videos for both the Fitness Channel and the Williams and Grey Creative blog... Unfortunately, pretty much everything is 'Work in Progress' at the moment and there's a whole heap of content which is 90% completed and needs the final few bits doing before it can see the light of day; It's pretty exciting though all told, kinda knowing what's to come! ;)

With regards to my fitness/weight loss, my weight has remained the same over the festive period, which I have to say i'm more than happy with! Looks like putting the effort in with the training has meant that despite the over indulgence of the last two weeks, I haven't put any on... 13Kgs lost so far and ever so slowly creeping toward my optimum power/weight ratio! :) Feeling really motivated at the moment and hope it continues; Speaking of which, I have started to sign up to and look for events to do over the coming months, mostly to provide me with a goal to train for. So far, I have signed up for a track cycling day at the Newport Velodrome, South Wales, at the end of February and am looking at some early season 'Sportives' to take part in, can't wait to get amongst it! If anyone has any recommendations please let me know.

Talking of cycling... This week has been a bit of a killer; I've signed up to the 'Strava Base Mile Challenge' and am trying to see how many miles I can ride in January to help set me up for the season. 3 days and just over 100 miles in, it all seemed to be going well - until I decided to do a 50 miler the other day! Made a bit of an error with clothing (don't be tempted to wear underwear under your bib tights thinking it'll give you 'more protection') and didn't realise until later in the day that I had given myself some pretty savage 'saddle sores'... Since then, it's been a case of trying to do gentle mileage on the Turbo Trainer so there's no vibration from the road and lathering the Sudocrem on at every opportunity. A bit gutted about it to be honest; It was all going so well and I had been invited to go for a Club Ride with Zappis' CC in Oxford today, which I couldn't go to for fear of making my injury worse (that and I had to go pay the deposit for the Wedding - Nat's cool with my life revolving around training but I don't think i'd have gotten away with us missing the venue for the sake of a club ride! :) ). Hey ho, there's always next week and I guess it's better to take a couple of 'easy days' now than have to be off the bike for a couple of weeks if it's not allowed to heal!

As I mentioned earlier, i've been working pretty hard on review videos and ideas over the last few days so please feel free to subscribe to the vLog (http://www.youtube.com/subscription_center?add_user=signaturephotog) to get updates as and when they get added... If you have any ideas for exercise or cycling related videos that you would like to see, then drop me a line & i'll see what I can do!

In the meantime, here is the latest update the the Training/Weight Loss vLog.

Until next time, i'm off to put some cream on these saddle sores, do some miles on the Turbo and then put my feet up to recover! ;)

Train well,

Matt