Etape Caledonia

Training for the MacMillan Cancer Support Etape Caledonia:

Part 1

Setting targets

If you are new to cycling and have already entered the 2011 Etape Caledonia then well done! You are half way there. If you haven’t, then what are you waiting for!

Sportives, races, charity rides, and, in fact any cycling event that sets a challenge is an ideal way to improve your fitness and motivate you to train harder. Once you’ve booked, there is no going back and if you are raising money for charity then you have that extra motivation to push yourself that extra bit further.

But where do you start?

A good place to start is at the end. Get a diary and mark the date of the 2011 Etape Caledonia in it, then work backwards, counting the weeks until you reach present day. This will give you a defined period of time that can then be broken down into more manageable training blocks.

Each of these blocks should be focussed towards your ultimate goal, but can be stepping stones along the way, each with their own target. Write your ultimate goal for the event at the start of your training diary. This may be as general as “completing the event” or more specific, as in “completing the event under a certain time”. Once you have an overall goal then you should take some time working out what you will need to do to achieve it. If you have never cycled 81 miles before and your overall goal is just to complete the event, then a large focus of what you will need to do will be simply building endurance and gradually increasing the miles you cycle. If it is to complete the event in a specific time then you may want to consider where you can make the biggest improvements, such as group riding or improving hill climb speed. This process will allow you to manage your training in realistic chunks that can be less daunting than a larger timescale. Importantly, you should also factor in real life commitments such as holidays, family time and other foreseeable activities. If you plan ahead, then you will be able to fit your training around these things, rather than having them disrupting your training. For example a two week holiday could coincide with a rest period where you could maybe still get some sort of physical activity that complements your cycling, such as using the hotel pool.

An example may be that you start training on the 1^st October 2010 giving you six clear months of training. Your goal is to complete the event in less than 6 hours and you are aware that you lose time by not climbing as quickly as others and from being nervous about cycling in a group.

Your basic training plan may look something like this:

You will notice that there is a two week period prior to the event that has not yet been factored in. There is a reason for this and we will come to this in later instalments.

Once you have an overall plan you can then make this as detailed as you want from breaking each block down into individual training weeks, each with its individual goal. You may even want to break this down further into each day and plan ahead what each training day will achieve. This is very effective if you have very little time to put aside for training. By pre-planning you may be able to identify times where you could add a cycle commute in as part of your daily training.

Part two: Weekly training plans; coming soon

Skinny Tyres run a series of official training rides for the Etape Caledonia. You can view details and book a place here.

The Eddie Morgan Road Race run annually by Perth United Cycling club was held on Sunday 11th July 2010 on 2 laps of the Glen Almond Circuit (46miles). The race is open to 3rd and 4th Cat riders including Ladies, Vet’s and Juniors.

A big thanks to all the helpers on the day from Marshalls and those who put out the event safety signage to commissaires and those who helped with the race convoy vehicles.

First Team Overall was the bicycleworks.com who took the prize by one point over East Kilbride.

The following are a few photos and top ten results of the day

The picture above shows Matt Brammeier, Mark Cavendish and
Geraint Thomas standing on the podium in 2003
after contesting the British Junior Road Race Championship hosted by Perth United CC.

Geraint Thomas is 2nd place on this year’s Tour de France so far with
Mark Cavendish winning the Sprint on stage 5.

Matt Brammeier who rode off the front with attacks back in 2003 to cross the
line today rides for the Irish Natioanal Team and was this years Irish Road
Race Champion beating Nicholas Roche who finished 2nd.

Matt broke both legs in 2007 after an accident with a cement lorry in 2007
and was in fact born in Liverpool.

This month’s Scottish Enterprise Tourism Innovation Brochure featured the award winners for 2009. This included Skinny Tyres (featured on page 4).

Scottish Enterprise Tourism Innovation in Action Brochure

This weekend saw Skinny Tyres take a short break up in the Isle of Skye for a bit of walking and hiking. We also discovered that it was not wise to cycle in Skye on a fixed wheel as you will spend a lot of time out of the saddle, muscles screaming as you fight to keep the pedals turning up another 15% gradient.

The weather was stunning and the riding great. Loads of newly surfaced roads made it all the more pleasureable.

If you manage to get across to Skye it’s also woth checking out Cafe Arriba, for some great mid/ post ride scran.

Looking forward to the Hands On Events Skye Sportive next week already

Cycling in Highland Perthshire doesn’t get much better than this

What a day the 16th May 2010 was! Judging by the amount of Twitter messages flying around for days afterwards we weren’t the only ones to feel this way.

The build up to the event in the week before saw Skinny Tyres providing skills coaching at Aberfeldy and Glen Lyon Schools. We also attended the ACRE press conference and managed to get ourselves in many newspapers and on the BBC Scotland and STV news programmes in support of the Etape Caledonia. You can visit our facebook link to add your support to this event.

The day prior to the event was very busy with a journalists ride in the afternoon and lots of publicity work in Pitlochry and at the Big Day cycling festival in Aberfeldy. Pitlochry was buzzing with excitement as thousands of cyclists from around the world gathered for the event. We finished the day having dinner with journalists from the Guardian, Cycling Weekly, News of the World etc.

Up at 5.30am the next day, we headed out for the Etape Caledonia start. Already it was promising to be a cracker of a day weatherwise, although overcast it was warm. The thousands of cyclists lined the main street in Pitlochry with the first group setting off at 7am and it took until 7.45am before all 4500 cyclists had started.

Out on the route the support from locals was fantastic with people cheering from their gardens, pipers playing to spur the riders onwards and groups of children waving flags and rattles. The atmosphere was fantastic and was definitely the best I have ever experienced at a sportive. Strangely, at the previous acre press conference, they highlighted that there were never any spectators at this event. Acre, go and stand in the corner of the classroom and put on the tall pointed hat with the capital “D” on it. The event was a roaring success and showed Highland Perthshire at its finest. What better way to stimulate a local economy.

By mid afternoon, the majority of riders had now finished and the sun was blazing in Highland Perthshire. Hundreds upon hundreds of cyclists filled the cafes and bars and lay on any piece of grass they could find to recount their tales of the day.

Roll on the 2011 Etape Caledonia. We can’t wait.

You Tube Video

Scotland on Sunday join Skinny Tyres on an Etape Caledonia Training Ride in April 2010

Read the full supplement online here

On Saturday 20th April 2010, Scotland on Sunday reporter Tom Hunter, joined Skinny Tyres for a ride around Highland Perthshire. This is the article that was published.

There are many things that go through a cyclists mind during an 81-mile ride, and not all of it is relevant to the proceedings.

“Did I switch off the oven before I left?” for instance. “Is that me or the bike making that crunching sound?” or even “Does that old dear in that Honda Jazz we just overtook realise that she’s left her handbag on the roof?”

Right now, however as the road shoots skywards, my chief thought is: “Why didn’t I take up tiddlywinks instead?”

I’m slogging up and over the shoulder of snow capped Schiehallion, the biggest mountain for miles around and the “sting in the middle” of the spectacular Etape Caledonia route. With 45 miles of the course covered and 36 still to go, the road suddenly rises by about 700ft over the next 6 miles. The first 500ft of climbing are dispensed with in the first two miles. Ouch.

Alas, my pitiful lack of training and a physique that speaks of a fondness for fish suppers rather than fitness classes have teamed up to put the brakes on my progress. Everything hurts and my pace has slowed to a crawl. A bumblebee overtakes me, followed moments later by the old dear in the Honda Jazz. I’m sure the view is spectacular, but the sweat streaming down my forehead into my eyes is blinding.

Fortunately, I have a guardian angel by my side. He’s there to match my every pedal stroke, to reassure me that the top is almost in sight, to promise me that “the pain will be worth it for the descent” and to make sure I don’t hurl my bike over a wall and hitch a lift home.

I don’t know his name yet, because I haven’t asked. Because I can’t afford the breath. So let’s call him Wingman, one of a dozen guides dispatched to watch over the bunch by Skinny Tyres cycle tours, organisers of todays ride.

It’s barely even April and, a fortnight earlier, this road had been buried under a snowdrift. Now wingman’s handlebar computer is telling him the temperature is 22C. With the sun splitting the sky and no cooling breeze to speak of, it feels like we’re pedalling through a bonfire, very slowly indeed. I want my mummy.

How different things were three hours earlier, when a meery bunch of high-spirited cyclists rolled out of Pitlochry at the start of the Etape Caledonia Training Ride, one of many breathtaking Highland biking adventures organised by Skinny Tyres.

As its name suggests, this ride is geared towards cyclists who are either preparing for May’s Etape Caledonia or who, like me, missed the boat when it came to registering for the event and merely want to enjoy the course in the company of other cyclists.

Skinny Tyres boss Scot Tares ensures we are all looked after, handing out complementary canvas “musettes” stuffed with energy supplements before we set off from ride HQ, Escape Route Cycles in Pitlochry. Support cars, weighed down with enough bananas and water to feed an army, wait to follow us round the course, as does the squadron of support riders, easy to spot in their turquoise Skinny Tyres attire.

For those of us who have perhaps left it a little late to join the ranks of the professional cycling peleton, this ride is all about sacrificing all-out speed for the chance to soak up some of the best scenery in, well, anywhere. After a gentle start, the first highlight comes after six miles, although we have to work to earn our reward. A lung-bursting climb brings us to Queens View, where Queen Victoria like to gaze along Loch Tummel to the mountains of Glencoe.

Next comes Loch Rannoch, where the mirror-like water shimmers off into the distance. The road along its Northern shore is flat and we’re bowling along at a steady 20mph, raising a cheer from anglers on the shore. This is heaven.

But the jaw-dropping beauty of this part of Perthshire is the last thing on my mind by the time i’ve slogged my way to the top of the Schiehallion painfest. The good news, however, is that Wingmanwas right – it is worth it for the three-mile plunge down the other side. Spirits are restored for the last leg of the loop, along the banks of the Tay via the fantastically- named Appin of Dull, back to the finish in Pitlochry.

My performance might not have the Tour de France selectors beating a path to my door, and i’d be too exhausted to answer it even if they did, but i’m happy with my showing. And i’ve even got a touch of sunburn on the tip of my nose. Result.

Skinny Tyres takes on the Hands On Events Sportive

Saturday 8^th May 2010

“What a day for a bike ride! Not a breath of wind, not a cloud in the sky. Bring on the Bealach Beag”; so went my first Twitter message of the day.

Well I was mistaken about the wind. As the morning progressed, a stiff North-Westerly Atlantic breeze built up. However it was not going to put a dampener on what would be a vintage year for the event.

Held every May in the North West of Scotland, this little gem of an event has built up quite a reputation and following. It was first run in 2006 as a response to the overwhelming popularity of its big brother, the Bealach Mor, which takes place in the same area in September.

At first glance the total distance of 43 miles may seem rather benign compared to its older sibling. Don’t be fooled. Look a little closer and you will see that the teeth of the Bealach Beag are as sharp and its bite is as hard as the longer September event.

The big selling point of the Bealach sportive events is the ascent of the Bealach na Ba; the longest road ascent in the UK – 2053ft (626m) from sea level in just 6mls (10k). Although a real achievement, it is only the beginning of the challenge that lies ahead.

After a fantastic breakfast of porridge and stewed fruit at “Nanny’s” gift shop in Shieldaig the temptation was to sit back on the shore of Loch Shieldaig and enjoy the views and the sunshine. It was not to be though. Riders gathered together for the start and there was a palpable air of excitement. For many riders, this was their first attempt at the ride and they sought out snippets of information from seasoned Bealach veterans on the hardest parts of the course. The veterans obviously took great glee in recounting tales of derring do and great battles that they had endured with the gradient and the elements.

I had packed my event bag with all kinds of gear in preparation for an assault by the weather; however the one thing I had not packed was sun cream. So to be standing waiting for the sound of bagpipes to signal the start of the event wearing short fingered gloves, sleeves and no leg warmers and already feeling too hot was a rather surreal moment.

The pipes played and the riders started riding through the start gate and registering their electronic timing cards. After only one mile, the road starts to climb through Glen Shieldaig. This two mile ascent is gradual (470ft), but enough to warm the legs up. There then follows a 4 mile descent to Tornapress and a right turn onto the start of the Bealach na Ba. The 6 mile ascent is timed and marshals are waiting at the bottom to swipe your timing card. This year the ascent and descent weren’t closed to traffic, but excellent signage warned motorists of the event and the vast majority were happy to get out and watch a line of 450 cyclists wind their way up into the corrie. I passed one rider who had flat pedals and what looked like steel toe capped work boots. Talk about making life difficult for yourself.

The climb is steady, but noticeably steepens in the third quarter as you get deeper into Corrie na Ba. This is often the straw that breaks the camels back for some riders and is often the point where you will see people getting off and pushing. It’s also at this point as you get deeper into the corrie, that the headwall rises abruptly in front of you and you can look up and see the 6 hairpin bends that lead on up and over the summit. For spectators, this point is stunning as it offers a view directly down to several lines of riders almost directly below you, such is the steepness of the headwall.

Following a brief stop at the summit water feed station to catch your breath and take in the views across to the Isle of Skye, there follows a six mile descent into Applecross Bay. Again the absence of road closures this year did not seem to have an effect and I didn’t see a single vehicle for the whole six miles.

At this point you will have covered 21miles of the course and it is tempting to relax and think you have conquered the beast of the Bealach. You would be mistaken. The battle is only just beginning. The next 23 miles will take in another 3298ft of ascent, the equivalent of another one and a half ascents of the Bealach na Ba. This rollercoaster ride is often made more difficult with the presence of coastal head and cross winds. This year was no exception and groups started to form, but the constant onslaught of climbs ensured that only the most cohesive and evenly matched groups stayed together for any length of time. One minute you would be hurtling down a descent loving every minute of being a cyclist, the next you would be grovelling up the next climb, nose to the handlebar, cursing the twisted mind that built such a road along this coast line.

The relentless run of hills is energy sapping and can be a killer for those who have put everything into the ascent of the Bealach na Ba. Those 23 miles may possibly be the longest of your life. The pain eventually ends, however and as you cross the Aird peninsula and get sight of Loch Shieldaig you know you have not far to go. The climbs are persistent to the end, but the views across to Shieldaig, reinvigorate the legs for one final push and before you know it you are finished and suddenly recounting tales of your own battles… and planning for a return trip.

Photos from the Etape training ride in April are now available to view.

Sorry for the delay in getting these up, but Skinny Tyres has been working in eleventh gear for the last few weeks with weekend trips, schools coaching and the build up to the Etape Caledonia.

Photos can be viewed at http://www.flickr.com/photos/skinny-tyres/sets/72157624006936518/

Scot was supposed to be flying down to London with Etape organisers IMG for coaching with Max and OB from Hollyoaks. Unfortunately a certain Icelandic eruption put paid to that.

We’ll be in Pitlochry on Saturday 15th at Escape Route and also at the Big Day Cycling Festival in Aberfeldy. We also hope to be out on our bikes around 4pm on the 15th.

Despite a serious lack of training we have also decided to ride this years Etape, so look out for the Skinny Tyres jerseys and let us sit on your wheel for a bit

Cycling in Highland Perthshire

The following is a link to the “Scotland on Sunday“ features about Skinny Tyres and the Etape Caledonia training rides.

The photographer; Craig Stephen also has a Gallery of photos taken on the day.

More photos from the day to appear on flickr very soon.