Box Hill Billy Goat Gruff

A few facts worth knowing just for the sake of journalistic integrity.

1) I was not the only person to leave in a motorised vehicle, Martin Long, please stand up.

2) At no point did I say 'I'm off home now', that would have been flippant and inconsiderate. If I remember rightly I think my parting words were 'Blimey, this car is comfortable, and dry'.

3) When we passed you guys in the car as it was starting to rain really hard we did not laugh, point or attempt to run anyone off the road, a clear indication of a compassionate and sympathetic attitude.

4) While you were benefitting from the extra miles in the saddle I had to suffer the torture of a full roast dinner with all the trimmings (pavlova, cheese board etc. etc.). Just think, your weight loss is my weight gain, I will be carrying those Yorkshire Puds all the way up the Pyrenees.

So, you see, there are two sides to every story. It hurt me more than it hurt you.

J.

 

The reason we are doing this!

Today was the day that a number of us began to understand why we are trying so hard to raise £50000 or more on what is a personal challenge for each and every one of us but which pales into insignificance when compared to the challenges faced by the children who rely on the Children's Trust for help and support.




----------------A huge thank you to everyone who turned up at the Children's Trust today. A day which had promised rain turned out to be perfect weather for cycling. The ride there, from all quarters of London and the South East, was really enjoyable. From the Children's Trust we ventured on to Box Hill for a photo shoot. We even managed to wrest some sponsorship out of the hands of one of the many visitors there. From there we returned to the Children's Trust for a second photo shoot followed by a guided tour by the lovely Lisa. Then it was back on the bikes as we all cycled our way home just as the rain started. All that is except for Box Hill Billy (now known as Box Hill "I'm off home now" Billy) who, having organised the day's events, had also organised a lift home for himself!!

Thanks for visiting!

It was really great to see so many of you at The Children's Trust this morning to show you how important your fundraising efforts are to the children we look after here. I'm sure you will agree that it is a very special place where children with the most complex needs can live life to the full.

It was good to show you how the new building is coming along and what we are spending your hard earned sponsorship money on! Each child is given an individual rehabilitation programme which is carried out by a multi-professional team of therapy, nursing, medical and care staff and they also recieve appropriate schooling during their stay. Our aim is to help each child gain as much independence as possible to enable them to return to their family and participate in full time education.

The fantastic new building will not only mean that we can look after more children with aquired brain injury, but that when they come to The Children's Trust they will have everything they need to aid their rehabilitation.

Thanks again for coming to The Children's Trust and good luck for a successful ride from Biarritz to Barcelona - rest assured that it really is all worth the effort!

Lisa Tingley
Community Fundraising Manager
The Children's Trust

Techniques for Hill Climbing

Something I found today whilst idly browsing. If, like me, the thought of those mountains fills you with dread this may help you.

Techniques for Hill Climbing

When cycling you will invariably encounter a hill, or mountain, that must be ascended. If you are a racing cyclist, you will know this is often where races are won and lost. For some the experience of riding up a hill will be one of elation but for most, the pain of climbing has been enough to see the bike sent to the darkest recesses of the shed or garage and the reintroduction of tiddly-winks to the daily activities. The simplest way of improving your hill climbing is to incorporate hills in all or most of your rides. Avoiding hills will not improve your ability to climb them. The experience of climbing hills shouldn't defeat anyone because through the use of proper technique, even the mountain pass will become a challenge rather than a dread.

If you decide to include hills in your training rides there are several variables to be considered when climbing:

Gear Shifting
Do not down shift too soon as this will lose you valuable momentum. When this happens you end up having to work harder to regain your lost momentum and this puts your legs under unnecessary strain right from the outset. Conversely, do not shift too late as this also will result in a waste of energy by pushing too large a gear. The idea with gearing and shifting is to maintain a "comfortable cadence", shifting when you become uncomfortable and your rate of pedalling drops, but before you bog down and have to horse the gear.
Some top cyclists recommend a cadence of around 80 RPM and shifting up to a higher gear as you near the top. However others prefer climbing at a lower cadence, noting that the higher the cadence the more oxygen you will consume.
This was backed up by an article in "Medicine and Science in Sports and Exercise" that found that "maximum sustainable power to be greater at 60 RPM than at 100 RPM, and blood lactate responses to be greater at the higher RPMs".

Standing and sitting
The second variable to climbing involves the decision to climb out of the saddle or in it and the positioning of your body for both of these techniques. A simple rule to start with is that if the hill is long, climb in the saddle. If the hill is short, stand up. Often it becomes a matter of preference as well as what you as an individual feel more efficient at. I once saw Veronque climb a mountain in the Tour de France standing up all the way. A specific note here is that even if the hill is a long one, standing occasionally is recommended as this stretches your back, increases your momentum and shifts the strain from certain muscle groups allowing them to rest for a short while before continuing the climb in the saddle. Often whilst training on long hills I will alternate 20 pedal strokes seated, then 20 standing up and so on.

Climbing techniques in the saddle.
For the small framed cyclist, sliding back on your saddle helps you generate more force through the top of your pedal stroke, also throughout the down stroke and when pulling up on the pedal. Your hands can be either on the top of your brake hoods, or the top of your handlebars but keep them relaxed and periodically change their position.
Your upper body should not be crunched up and your shoulders should be open to allow your lungs and diaphragm to open easily and therefore aid breathing. A relaxed upper body is beneficial as any muscle tension increases your oxygen and caloric demands.
If you are a tall cyclist you will benefit from sliding to the front of your saddle, therefore positioning your hips more over the cranks. This gives you more leverage. In general, climbing in the saddle requires less energy, uses less oxygen and is done at lower heart rates. However there are times when you have to stand, what we refer to as "honking".

Climbing techniques out of the saddle.
The need to get out of the saddle usually happens when the gradient of the hill you are climbing increases, or if muscles fatigue, the climb is short (often referred to as sprinters hills), or an increase in power is needed to crest the hill or drop a fellow rider.
Getting out of the saddle should be done on the down stroke. This minimizes the loss of momentum. You can usually shift to a larger gear before standing.
Your weight should be over your cranks to maximize power during the pedal stroke. This means that you should not lean too far forward or place too much of your bodyweight on the handlebars. Infact keep a relaxed hold on the bars with your hands on the brake hoods. As above keep your shoulders and torso open to allow for easier breathing. Bouncing on your pedals is not advisable. Think of running on the pedals and establish a smooth rhythm concentrating on pedalling in circles.

Finally with both forms of climbing, breathing rate will naturally increase and establishing a breathing rhythm will help this increased demand for oxygen. You must fight against the fact that often when an increase in intensity is called for a person will more likely hold their breath. Work on maintaining a rhythm with your focus on breathing out to rid the body of CO2 and relax on the inspiration. You'll be pleased to know that if you relax, your body will create it's own breathing rhythm.

New outfit - new bike?

Hey Scott. Instead of worrying about which outfit and accessories to go for with the B2B shirts, why not go and buy a new bike to match the B2B outfit? Problem solved!
Mike

Gok's Advice

Gok's Top Tips for a Good Ride

Make the most of your figure

• In every outfit make sure that you define your waist.


• Also use embroidery at the neckline if you are a petite as it draws the eye to the top of the body and makes you look taller.


• Details on cuffs and sleeves will keep attention away from big tummies.


• An all over cover can help to hide lumps and bumps lurking underneath.


• An open cardigan is a great way to create slimming lines for curvy boys.


• Knitted tunics can be fantastic at hiding away a tubby tummies.


• A vest or tank top is a perfect way to add layers on slender frames.

Whatever your shape and size, if you'd like advice from Gok in respect of your B2B preparation, please post your questions here.

What to Wear !?#

Our Tour Shirts are fan-dabby-dozie! However they leave me in a bit of a quandary.

SHORTS.......... Should I go Yellow, Red or Blue. Maybe White as it matches all? Black is SOWWWWWWWWWWWWWWW Last YEAR!

Its a real dilema, up until now all my kit has been black and red to match my bike. I may now have to buy a new frame, helmet, carbon shoes and shades to match the shirts.

Huffffffff, Don't you just hate shopping!!!!!!!!!!!!!!!! (Not)

Scott
Legs of Steel and Looks to Die For

The Noble Art of Plummeting

Another Sunday, another route.

This time the “Kent Alps” provided the training challenge for Martin, Howie, Colin, Nathan and myself.

Colin resplendent in his new yellow B2B jersey, albeit a little muddy from an outing on Saturday with Mike and Graham.

Martin shivering due to the wait for me at Westerham Green (early morning boiler failure resulting in me hunting around for two boy scouts to rub together and light fires for the slumbering wife and child).

Nathan in good voice despite the efforts at the microphone on Thursday night and Howie feeling a little jaded after his Saturday mountain trek with Scott.

Having negotiated Crockham Hill en route (a painfully long incline of gradients varying between 5-13%) and after exchanging pleasantries with the chaps at the Northern base of Toys Hill, the climbing began.

Colin set off like a greyhound from a trap, with Nathan and Martin not too far behind. Howie and I kept one another company from a little distance back, mindful of the inherent dangers of “burning out” trying to keep up with lighter, fitter, riders and the desperate need to keep my breakfast from view.

A steady climb of almost exactly 2 miles followed at an average gradient of about 7-8%. Nice.

Having stopped for a few swigs of energy potion at the summit, we decided to descend on the Southern side – unbeknown to me at the time, a considerably steeper alternative.

I set off (from the rear of the pack) looking forward to a smooth sweeping descent, perhaps (stupidly) assuming that the South side of the Hill mirrored the path we had just climbed…….whack whack oops!

Within a matter of seconds I was at the front of the group. I was simply plummeting (speedo had me at 42mph) and, looking up, realised that unless my velocity was arrested (and quickly) there was absolutely no chance of my making the oncoming sharp gravelly left hander, that was rapidly approaching, in a still seated position.

Due to the adrenalin and potential ongoing underwear ruining situation, I can’t remember precisely the expletive issued from within, but it was something like “Shiiiiiiiiiiiiiiiiiiittttttt!!!

The resultant huge lock up (fairly sure it was BOTH wheels) was not improving the situation down below, but I’m pleased to report that sufficient speed was scrubbed off and the bend negotiated without the need to employ the Kent paramedic unit I had suspiciously eyed on the way up.

Following a brief email exchange with Mike, it appears that he had already paved the way with eventful descents on Saturday by doing exactly what I had done on exactly the same stretch of road. Difference being that Mike managed to skilfully avoid a parked car (on his side of the road) and an oncoming Range Rover whilst plummeting at a similar 40 mph. Ding Dong.

Following my downhill adventure, however, a wave of relief ensued, along with the climb back up. I was quite relieved to see that I was not the only one who struggled with the steeper gradient (at least 16% and, according to Martin’s GPS, possibly as much as 30% in places)…..an executive decision was reached at the top to stick to the Northern side, which was then climbed twice again by the group.

All in all, a very satisfying morning’s work. The legs felt like they’d had a proper workout and my total climbing mileage was roughly equivalent to the Tourmalet. All I need to do now is to do the same again (but twice) to fully understand what awaits on days 3 & 4 of the B2B.

I can feel a few evening rides coming on…….

“Mad Dog” Miller

Nathan and Colin's money raising bash

For those of you who couldn't make it last night to Colin and Nathan's bash, you missed a great evening. Karaoke, Raffle, Auction, Colin and Nathan in B2B Regalia and approx £5k raised for the Children's Trust. What more could we want? The only thing missing was the opportunity to pledge money to stop Colin singing!!
Here are are few photos from the event: they do not do justice to the evening. Well done to both Colin and Nathan. An example to us all.
Mike

Box Hill Billy

Having finally (only just) understood the elementary principles of this activity I feel duty bound to post what I now understand to be called a blog. I have been aware of the term for some time but have previously had no real understanding of its meaning let alone how to perform one.

Before I begin I must mention Paris Hilton, The Dalai Lama, Michael Jackson and Barack Obama in the hope that anyone Googling those guys will feel obliged to donate some cash to the Children's Trust as part of their otherwise fruitless journey through our website.

So to the matter in hand - due to circumstances beyond my control I have had little luck in joining up with too many people for the group rides that are now starting to spring up around the stockbroker belt. I have had good but all too rare rides out with Nick, Dave, Graham and Mike. I wish I could make it a more regular pleasure . 

I have generally been ploughing a lone furrow but have at least been consistent in ensuring that my preparation is perfect, after a fashion: 

I make a commitment to a day for a ride, I generally plan where I am going, I usually check the weather in advance, and just before I leave I check the conditions again - it has been invariably sunny and fair. My next step is to set out suitably equipped. Without fail my ride has started like a dream. What happens next is like a recurring nightmare and I have not yet learnt my lesson. This Sunday was no different.

I had ridden out the previous Saturday - suffered a puncture in Selhurst (irrational and disproportionate fear of bike/'phone/ipod theft during tube change), had cycled through central Croydon (why?). Having then survived a hailstorm in Purley (Tesco Junction) on the way to Banstead and up towards my destination of Box Hill I was feeling quite pleased with my tenacity. However, after riding past Dauphin, over the top and turning round three quarters of the way down the zig zags and then back up again over Box Hill, the weather just got worse and worse and I got more and more miserable. 

I got home at six thirty in the evening, drenched, cold and, despite the protection my (removed) overshoes had afforded, I had to hang my feet out of the bath in order that their temperature did not rise too quickly from minus seventeen to the toasty warmth of the water. I therefore narrowly avoided acquiring Ranulph Feinnes like chilblains.

Anyhow I should have learnt.

I set out this Sunday and the weather was just gorgeous, I was dressed appropriately. Planned to meet Ingrid and the kids at the cafe at Box Hill, have a cup of tea, ride back. 

Up Layhams Road, Beddlestead Lane, down Titsey Hill, along the A25 through Godstone and Reigate. Beautiful. Along the A25 a bit more, five mins from Dorking. It pisses down. Ride up to Box Hill (great but wet). Ingrid is delayed so I wait with 50 odd cyclists, (happy but soaked, eating cakes and drinking tea) under the canopy of the National Trust shop.

The guys turn up, the sun comes out, we go and look at the view, it's great. They go off in a warm car. I get on the bike, guess what? Rain, sleet, hail. Ipod irrationally turns to repeat so I listen to Scar Tissue five times in a row (four and a little bit times more than is necessary). Stop three times including once in Selhurst (surprise surprise) because, having taken my glasses off as I can't see properly, I find that the acid rain that falls in this part of London has rendered me temporarily blind - no doubt part of a conspiracy involving those who failed to get their hands on my bike/ipod/'phone last time.

I got home and, thankfully, the bath experience didn't involve the same toe chill problem.

Anyhow, if you have lasted through this blog this long (and assuming I have succeeded in 'posting' it), there is a moral (apart from the obvious 'get what you deserve' type thing):

That is that - despite it all - it was worth it. If any of you have either done the ride up to Box Hill or seen the view from the top, or both, then you will know why it is worth heading up the Pyrenees. As long as I can keep the taste of blood in my throat to just being a taste, then the view from the top of the Tourmalet will be a justification for the journey on its own. We all have good reasons for doing Biarritz to Barcelona, personal fulfillment is part of it and the money we will be raising for the Children's Trust is a fundamental goal. 

However, whatever we achieve it will give us a chance to understand that we are lucky enough just to have the opportunity to be there.  

I am planning my next ride to coincide with a swarm of locusts, please feel free to come along for it...

Jamie (Macca)

 

Another training ride

I have just recovered from today's training ride with Scott, Martin and Ian. At Ian's suggestion we all trooped down to East Grinstead to do the 50 mile ride recommended in this month's Cycle Plus. With an 8.30 start and the weather set fair we all looked forward to a great ride. If only!!

Ian wasn't too good and after 10 miles he had a second viewing of his breakfast, followed a couple of miles later by his dinner. When we thought there couldn't be anything left Ian proved us all wrong and produced yesterday's lunch as well. Being of a sympathetic nature we all suggested that there were better ways to reduce weight!! Ian being a brave trooper wasn't going to let this stop him but we all made sure that we were well in front of him for the rest of the ride!!

In the meantime Scott, Martin and I were enjoying a really good ride with some challenging hills varying between 8 and 13%. Good training for those mountains. Alas, our luck with the weather ran out after about 40 miles and we were hit by a thunder and hail storm that left us all soaked to the bones. So we headed back to East Grinstead and home.
Thanks to Ian for organising the ride along some beautiful country roads and some wonderful scenery. Shame about the weather. Let's hope we don't have a similar experience in the Pyrenees!
Mike

A break in the training

Is it really only 38 days to go?? What was a pipe dream in August last year draws ever so closer to reality........
Welcome to both Phil and Nick who have both joined us in the last few days. We are delighted to have you join us. Our number is now 25 which is the number we had always aimed and hoped for.
I am suffering extreme withdrawal symptoms as I sit on a beach in the Canaries. I can't believe that foregoing one week in my training schedule would make me feel so guilty. I know that you are all training hard and I am falling behind whilst maintaining domestic harmony. I shall have to train harder over the last five weeks! Having seen the video on Youtube of the Tourmalet climb I need every minute of training I can find!
I am out with Scott and Ian on Sunday doing the Ashdown Forest Ride that was promoted in Cycling Plus. Anyone care to join us we will meet at East Grinstead at 8.30am. Thereafter, with the evenings getting ever so lighter, I am going to do a 1.5 to 2 hours training ride most evenings. Anyone else up for it? Meet in West Wickham/Hayes area?
Thursday evening, April 17th is Colin and Nathan's fund raising do in London. I shall be there. It would be great to see this being supported by as many of the team as possible.
See you there?
Mike

6 weeks to go - the smell of fear!

In the words of the late and much lamented V Meldrew Esq, "I doooooon't belieeeeeve it!

Only 6 weeks until the big event and no matter how hard I have trained / am training, I still can't help but have the odd nagging doubt about whether I'll be able to complete this challenge, probably something to do with the pork pies and Stell....err, bad weather we've had for the last couple of weeks.

I am having my third monthly fitness review in the morning and hope to hear some positive feedback from the fitness staff at Chartham Park as to my progress.

Since my last post on the 7th March, I have been maintaining the work outs at the Gym and, in general, been watching the calorie intake. Having said that, my friends have been really supportive by continually leading me in the direction of the pub whenever Chelsea are on the box (which appears to be weekly at present) and I will admit to having partaken in the odd amber throat gargle!

I've also been out for a few decent rides on Sundays and have some real testing rides booked in between now and "The Big One", so I thought I'd use this forum to put up the dates for forthcoming outings......thankfully these will be on the new Trek that arrived last weekend, rather than my dear old MTB which I have pretty much wrung the granny out of!

I would welcome any suggestions / invitations for the gaps in the diary. Please email if you know of any good Sunday rides....

06/4/08 - Ashdown Forest (as featured in Cycling Plus) to get to know the route

13/4/08 - As above, with a number of my fellow B2B'ers

20/4/08 - "Little Switzerland" - the hills around Westerham / Brasted / Limpsfield Chart

27/4/08 - TBA

04/5/08 - Hayes to Brighton with the BigFoot club

11/5/08 - TBA

As Churchill would say, "KBO !"