Last Nights Ride

Finally found some time to get out on my bike last night! Full details are on my Sports Tracker profile, which you can access directly or via the new widget I have added to this blog.
Due to a later than planned start and an overcast early evening, I decided on a shorter ride to beat the fast darkening light.
Decided to head out of Merley and down into Wimborne to then ride up as many hills as I could find. Riding with my heart rate monitor I endevoured to keep my heart rate above 72% and below 90%.
The route was all on-road, so traffic was a bit of a concern, but rode hard as I could muster.
Final stats were:

• 7 miles total ride length
• Max speed 33mph
• Average speed 10.2mph
• Time 36 mins

Heart rate stats were a little disappointing

• Average 64%
• Max 97%

New Race Face Respond Handlebars

Impulse purchase from Chain Reactions Cycles this week! A set of Race Face Respond low raiser bars!

Race Face Respond

As per previous blogs I have an issue with my left hand, during longer rides (numbness). I have tried a variety of options (Specialised BG grips, Specialised BG gel gloves, variety of handlebar positions etc) all with small improvements but not a total solution.
Additionally I have wanted to try re-positioning my brake levers and gear shifters further down my bars, as advised by many forums, articles etc. But as I have the standard factory fit GT riser bar, this is not really an option and only allows a small amount of adjust due the design of the bar rise and thickness.
Therefore I decided I needed a wider bar with a shallow rise. So when I saw the Race Face Respond low riser bar on offer for £20 at CRC then it was simple impulse decision!
The spec of the bars is:

• Dimensions: 710mm width, 9° rearward, 4° upward
• Rise:.5"
• Bar Diameter: 31.8mm
• Weight: 335g (.5" rise)

The Respond bar is engineered to offer an optimal combination of strength, stiffness, and weight at an attractive price point. Manufactured from cold drawn, seamless Air Alloy material. Butted for an optimal strength to weight ratio. Wider construction and re-designed taper offers more width (710mm) and increased stiffness.

Arrived very promptly in a well packaged box. Then it was outside to remove the old set of bars and fit the new set. Very simple to fit due to helpful alignment and measurement markings. Within 15 minutes I had fitted and adjusted, then I was out on my bike enjoying the new cockpit set up.

Highly recommended, both Race Face bars and ChainReactionCycles

Crud Catcher Front Mudguard

Up until now I have not been the biggest fan or advocate of mudguards, either front or rear on a mountain bike. Call me a traditionalist or dirt fiend, but coming back from a ride, a good measure of how much fun the ride was should be how muddy and dirty is my bike and more importantly how muddy am I!
Maybe my opinion is the minority or slightly niche, but until this week I have always dismissed considering buying mudguards for my bike. That changed on my last two rides!
The first incident on my ride was during a blast through Delph Woods near Broadstone (Dorset). Some great twisting single track was being enjoyed when I noticed a rather unpleasant smell radiating up and around me. After a couple of minutes I stopped to investigate and found to my disgust that my front tyre was "caked" in dog sh*t, which had then sprayed up on my forks, underside of the frame and all over my shoes and lower legs. I was livid cursing inconsiderate dog owners. I did my best to clear off the excess with sticks and clumps of leaves, but it did spoil the enjoyment of my ride. Once home it was lots of washing and extensive cleaning and scrubbing.
After my anger and frustration had passed I chalked the experience down to bad luck and thought little more of it.
That was until my next ride a couple of days later. A different route and location but a very similar incident. Dog sh*t everywhere, not as bad as the first but still not a pleasant experience.
Therefore it was into research mode, looking on-line and then visiting my local bike shop Primera in Poole. The choices or options seemed quite straightforward. Either a oval type front mudguard that attaches to the underside of the down-tube. Or a "fender" style contraption that is inspired by moto-cross bikes.
On style alone, I was considering the "fender" style from Topeak. A model called the Defender, at an acceptable cost that appeared to offer mud protection above the tyre under the fork and at the rear of the tyre. On visiting Primera and picking one up off the shelf and taking advice from the helpful assistant, I changed my mind. It was not the smallest and in my opinion was quite long and not very wide. Although one advantage was that it attached to the front fork, so would turn with the wheel, offering potentially better coverage from spray on corners etc.
But the man in the shop recommended the Crud Catcher. A simple classic design at a great price. It is made of a really good grade plastic that appears to be very tough and hard wearing. A nice feature is that the end nearest the fork is made of a softer rubber compound so it will not clip or catch on the front fork.

To fit  and secure to the frame is again very straightforward. Using the two supplied rubber looped bungees you secure via a clip under the mudguard and then loop through a hole, around the frame and back to another fixing clip. Simple, fitted in seconds.
The cost was great at £7 and it comes in a choice of black, white, red and blue. I opted for the blue version to match my frame.
Last night it was very poor weather so didn't go out for a ride. Planning to go tonight, so will blog a review or opinion when I have used it in anger.

Cateye Vectra Wireless Computer

Knowing and viewing attributes and elements when riding my bike is quite important to me. I have a need to know....

1. How fast am I travelling now?
2. How far have I ridden so far?
3. What was my fastest speed?

Therefore I invested in a very small, quite inexpensive piece of kit called a Cateye Vectra Wireless computer. First impressions when I opened the box was good.

The display unit was solidly made and appeared to be very high quality. The second part is the sensor unit that is fitted to your front fork. Again well made, robust and looked very sturdy. Read the instructions and fitted the unit is minutes. I decided to mount the display unit on my stem, to keep it central and easy to view, rather than locate on my handlebars. Fixings come included and consist of a mounting pad and two small zip ties for the display unit and the same for the sensor unit on the stem.

Set up and testing was again straight forward, as the display registers the sensor unit signal is being received using a pulsing symbol on the display.

The display itself is quite large and easy to read, although it doesn't have a back light, so nighttime or low light levels makes it a little difficult to see. But I would argue that in these conditions full attention should be in front of you anyway!

Operation of the display unit is via a single solid button at the bottom front edge. Clicking this button cycles the smaller display between various information. For example clock for time, maximum (or top) speed recorded, odometer for total miles travelled.

The speed is the large display that remains consistent and always displayed on the front screen.  I have been more than happy and pleased with the reliability, build quality and functionality of this small and very good unit from Cateye.

I purchased the unit from my local bike shop after doing some initial research online to gauge opinions and feedback, plus I took advice from teh helpful man in the shop as well. Cost me less than £25 and has worked relaiably for about 3 years without (as yet) a need to replace the battery. The full specification from teh website is as follows:

Top Features of the Cateye Vectra Wireless Cycle Computer

• Current speed
• Trip distance
• Odometer
• Clock
• Maximum speed
• Auto start/stop
• Universal Mount
• Auto power saving
• Sleep mode
• Cordless transmission
• Odometer set
• Stem and handlebar mount

Cateye's new Vectra computer offers recreational riders cordless technology at a great price. Featuring five useful functions and seven features, the Vectra is easy to use and setup thanks its one-button operation.

Supplied with a multi mount bracket, the Vectra can be mounted to either the handle bars or the stem and is suitable for all types of bicycle.

Latest Ride 8th June 2011

Took advantage of the great weather last night to go for an after work ride along the Castleman Trail-way with my friend Ashley.

Prepared my bike the night before. Mainly focused on cleaning, de-greasing and lubricating my chain, rear cassette and front mech. As I have blogged about previously I have started using Muc Off Degreaser. This stuff is fantastic, you just spray and watch the build up of grime, oil and grease just melt away; brilliant stuff that I can not recommend highly enough. I then tried a tip that I had read about on the Muc Off cleaning guide via their website of using Muc Off Bike Spray to help dry and remove moisture from your chain once you had cleaned, degreased and then wiped off any excess. This I tried and it worked really well. Then it was on with some chain lube. Recently I have purchased some Muc Off Dry Lube, so with a clean chain I dripped this thick gloppy lube on my chain as instructed. Again I would highly recommend this lube, chain glided really nicely all ride!

So my bike was fully prepped and I was ready for a high intensity fun ride. Met Ashley at 7:30pm and we joined the Castleman Trail-way at the top of Gravel Hill. This is fast becoming my favorite part of the route as it is a twisty, tight, downhill piece of single track that rolls really nicely and is a great way to get the legs turning. Within a few minutes we reached Broadstone and continued at a good pace through Creekmoor before descending off the trail-way for a quick blast along a straight section that brings us out near Upton Country House. Found a small short cut through that avoids crossing the fast paced roads where the dual carriageway exits, by taking a pathway used by the local farmer to move his cattle. A little overgrown, but fun to ride through at pace.
Then into Upton Country Park, hang a sharp left and then hit the pedals hard as we ride along the great gravel paths through the very picturesque country park. Soon we are out the other side onto Holes Bay. This is a little challenging at first as we are into a head wind. But side by side with good conversation we are soon at the end of Holes Bay and by Asda. Quick discussion of where too next, sees us heading towards Poole Quay and over the lifting bridge, through Hamworthy via Blandford Road. A quick glance at the development site of the new Twin Sails bridge and then on up the hill heading out of Hamworthy.
Finally reach the train arches and then back into Upton Country Park. Still maintaining a good pace, we are soon through and back out on to the Castleman Trail-way. Approaching the big short climb back up and onto the Creekmoor part of the trail-way is always good for a laugh, with granny ring selected we try and shift the body position to keep traction on both front and back wheels to reach the top, which we did!
Fast pace for last blast back to the end of trail-way at Merley by the Willet Arms pub then head for home. Great ride, excellent company and a fast pace.
As per previous blog I now ride with a Polar Heart Rate monitor. My stats were an average heart rate of 73% and maximum heart rate of 83%, so not too bad.
My route, speeds, altitude, distance and Google map of my route last night is on my public profile within Sports Tracker. Last night's route can be viewed by clicking here

• Total route was 15.4 miles
• Average speed was: 10.3 mph
• Max speed was: 21.6 mph

Ride and Crash!!

Last week I had my first significant "off" from my bike. I don't like to use the word or phrase crash, as this is a little over dramatic.
As you may be aware if you have read any of previous blog posts or the about me section within my profile or blog, then you will know that I am fairly new to the joys of all things mountain biking!

The details of my "off" are not that significant or in any way unusual but they did bring into focus the importance of good or proper riding wear and protection.
During my ride I saw an interesting looking path adjacent to my normal route. This twisting route looked a lot of fun and ran virtually parallel to the trail-way. I decided to check it and started to ride along it.
At the start it was really good fun and challenging. Some great twists and turns, little dips with the odd exposed tree root.
The surface was pretty solid and was a little worn, so I knew it was a used route for either riders, joggers or walkers. The track was strewn in places with pine cones and fir needles from the surrounding pine trees. This was due to the unseasonal windy weather we had had for the past couple of days, although I did not give this much thought at the time.
My confidence increasing I started to go faster and enjoy the sweeping elements of this fun single track route. Then I came to section that had more denser trees and I began to weave through them; so far all good! Then I took a section a little quicker around a sharper than expected sweep between the trees and was heading towards a large holly bush a few yards in front of me. Wrongly I hit my brakes and tried to steer away from it in one movement without really adjusting my body position. This is when my front wheel lost grip and slide away under me. Now I am leaning to my right trying to steer away from the holly bush and my front wheel has lost contact and I am heading downwards, when the sliding front wheel hits an exposed tree route and stops very suddenly sending me off my bike sideways.
Now this all happened very fast but my exit from my bike was at an angle towards the large pine trees I had moments before been happily traversing through! I could see the mighty wide tree trunk coming into close proximity and I hit it hard! First with my hip then knee and then shoulder, before finally as my body recoiled slightly my head gave a glancing blow against the mighty trunk!
Now I must say no real damage was done to me, aside from my very bruised ego, and a nice bruise on my hip. But after lying and then sitting for a few moments I did begin to realise and appreciate the importance and value of wearing the correct attire and protection.
My hands were all good due to my gloves; my head and face were all fine due to my helmet; my hip could have been a lot worse if I had not been wearing my padded protection under shorts.
After a few moments I retrieved my bike from under the holly bush and continued my ride, a little slower at first.
Like I said earlier no real damage done to me or my bike but it did refocus my attentions on always be dressed appropriately and the essential basic needs of wearing a helmet and gloves.
God bless my Bell helmet, Specialised gloves and Muddy Fox undershorts!

Riding With A Heart Rate Monitor

Last night I decided to try riding whilst wearing my Polar heart rate monitor. I have owned a Polar model for a couple of years but never really used whilst out on my bike. So after reading an article on the Polar website about how cyclists are benefiting from training using a heart rate monitor I thought I would give it a go.

So I strapped on my heart rate monitor via the chest strap. This is quite simple, you initially wet or dampen the inside of the chest strap and then locate on your chest centrally below the chest muscle.

Then I put on my Polar F7 watch.

This displays your heart as bpm or as a percentage. My intentions was to ride at an intensity of 70% + at all times, but without exceeding 95%.
A better and fuller explanation from the Polar website is below:

INTRODUCTION TO HEART RATE BASED TRAINING

People often wonder how much and in which intensities they should train. The simplest means of determining this is to listen to your own body. Heart rate based training gives clear guidance on how to train to reach your individual goals, based on your personal heart rate and heart rate variability. Although there are many subjective clues as to how your body is doing during exercise – such as perceived exertion, breathing rate, and physical sensations – none is as reliable as measuring heart rate.Being an accurate measure for workout intensity, recovery level and long-term progress, heart rate is a window to your own fitness. Each person reacts to physical strain individually, depending on the size of the heart, fitness level, skills, and daily changes of stress level. This can be seen in heart rate variability, which measures the variations in the time between successive heart beats. Unlike common misconception, heart does not beat as regular as clockwork. On the contrary, the healthier the heart, the better it adapts to different situations and changing circumstances. Polar training computers can detect these slight changes in heart rate variability by measuring beat-to-beat intervals in milliseconds.With regular training, the heart muscle becomes stronger, so it does not have to contract that often – therefore decreasing heart rate both during exercise and in rest, and increasing heart rate variability, which is a sign of fitness and a healthy heart. Polar has introduced number of features based on heart rate and heart rate variability that help athletes and active people in fitness assessment, guide them in their training and give tools for training follow-up. This way heart rate monitoring enables you to accurately adjust your training program, helping you vary your training depending on your fitness level and the goals you want to achieve by training.

EXERCISE ZONES

Exercise zones are ranges between the lower and upper heart rate limits expressed as beats per minute (bpm) or as percentages of your maximum heart rate (HRmax). HRmax is the highest number of heartbeats per minute during maximum physical exertion.Heart Rate Target ZonesExercise can be divided into three different intensity zones. Each of these intensity levels corresponds to various health and fitness improving mechanisms in your body. 

Light Intensity Zone

When your heart beats at 60-70% of your HRmax (HRmax %), you are in the Light Intensity Zone. Whether you have just started working out or you exercise fairly regularly, much of your workout will be in this zone. Fat is the body's main source of energy at this level of intensity; therefore this zone is also good for weight control. This intensity still feels fairly easy for most people and provides, for example, the following benefits:

• Helps in weight control
• Improves endurance
• Improves aerobic fitness

Moderate Intensity ZonePush on to 70-80% of your HRmax, and you are in the Moderate Intensity Zone. This is especially good for people who are exercising regularly. For most people, this is often the fastest pace they can maintain and still remain comfortable and free of pain. Exercising in this zone is particularly effective for improving aerobic (i.e. cardiovascular) fitness. If you are out of shape, your muscles will use carbohydrates for fuel when you are exercising in this zone. As you get fitter, your body starts using a higher and higher percentage of fat for fuel, thus preserving its limited stores of muscle carbohydrate. Exercising in the moderate intensity zone results in some additional benefits:

• Improves aerobic fitness
• Improves endurance
• Helps in weight control
• Accustoms your body to exercising at a faster pace
• Begins to raise the speed you can maintain without building up lactic acid

Hard Intensity ZoneAt 80-90% of your HRmax, you have moved into the Hard Intensity Zone. Exercise in the hard intensity zone definitely feels "hard". You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people. Exercising in this zone is intensive, so it provides some unique benefits:

• Increases muscles' tolerance to lactic acid
• Improves hard, short effort ability

When you exercise in the correct intensity zones, it guarantees your enjoyment in your favorite sports. Alternate between intensity zones to improve your fitness and get variation in your exercise. Remember that the lower the intensity the longer you can comfortably exercise in it. Exercise in the higher intensity for shorter periods.Note: Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which light intensity can reach lower than 60% of HRmax. 

My results and experiences were quite enlightening! I managed to mainatain a 73% heart rate intensity average with a maximum heart rate of 91%.
The big thing for me was how it changes your riding pattern or style. At times I was ridding much harder on sections of trail-way where I would normally have taken it a little slower, plus it made the hill climbs a lot steadier as I tried to maintain the heart rate rather than big pushes and then recoveries.
Overall my ride was much more enjoyable and interesting as I was focusing on not just my route and immediate pathway ahead but also on what my heart rate, how I was feeling and what speed I was doing.
The biggest change to my ride was gear selection. It made me think about what gear I was in most off the time. Considering the terrain ahead and what gear I needed to be in to ensure my heart rate and work rate aligned to keep my heart rate above 70%.
This morning I feel like I had a great ride and feel physically much better for it.
Worth considering for your next ride maybe? I will defiantly be using my Polar heart rate monitor much for my training rides.

My ride details and route is available to view on my Sports-Tracker profile http://www.sports-tracker.com/#/workout/gtrudgett/in7qaov40kqkpo1v