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Lands End to London - record proposal 2021

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Pete Dyson
Pete Dyson

Pete Dyson is attempting to break the record for the fastest cycling time from Lands End to London, a distance of 291 miles with 4400 meters of elevation gain. The current record of 12 hours and 1 minute was set in 1994. Pete aims to complete the route in under 11 hours while averaging over 200 watts of power. He has a background in long distance cycling and triathlon events. Over the next few months, Pete will train with longer rides and time trials to prepare for the attempt during a 5 week window in June/July when weather conditions are expected to be most favorable.

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LANDS END - LONDON Setting a new fastest cycling record June 18th to July 23rd 10 hrs 59 minutes 291 miles 4400m elevation LELON
The Current Record 12 hours 1 minute 37 seconds (1994) START : Lands End Hotel FINISH : Grosvenor Place, Hyde Park Corner Straight line distance = 262 miles Expected route : 280-300 miles Average speed to beat : 39 kmph Glenn Longland Born 1955 Multiple record holder, ex-pro/am cyclist and time-trial legend First person to ride 300 miles in 12 hours (1991) https://www.ttlegends.org/men-cyclists/?rid=3176&gid=9&t=r
The Aspirant Pete Dyson Born : 1989 (Age 32) Lives : Mile End, East London Height : 171cm Weight : 64kg VO2 : 70-75 mL/(kg揃min) FTP : 300 watts 4.8 w/kg CdA : 0.180 - 0.185 Works for: Sporting background 5th Place, ETU Long Distance Championships 8hrs 13min Ironman 9th fastest British ironman athlete 50 mile TT : 01:43:17 25 mile TT : 00:48:45
WHY Set new benchmark to be beaten Show what's possible when I put my mind and body to something Achieve a cycling accomplishment and develop endurance skills further Breakdown barriers to cycling In connection with my work at Department for Transport. WfW is a charity supporting disabled people of all ages and abilities to enjoy the benefits of cycling. Wheels for Wellbeing exists to enhance disabled peoples lives by ensuring that anyone can access the physical, emotional, practical and social benefits of cycling. Vision to get more disabled people in the UK cycleing for everyday journeys transport, leisure or exercise and cycle routes to be inclusive and accessible. Work to transform attitudes to disability and ensure a healthier population. RAISE MONEY & PROFILE OF: OBJECTIVES A. Safely train for, and then ride, from Lands End to London in one go B. Beat the current record : 12hrs 1min C. Execute a flawless ride; route / physical exertion / weather / mechanicals D. Complete in under 11 hours / Output > 200 watts
WHEN G7 CORNWALL UK SCHOOL HOLIDAYS BEGIN 5 week attempt window Past conditions suggest there will be two or three days presenting good conditions Will be conducting a 7-10 day weather watch to identify amber light days Expect confirming attempt with 3-4 days warning Expect 9:30am start time, to enable post-rushhour arrival in London and stronger summer winds during daylight time RRA NOTICE SUBMITTED WEATHER WATCH BEGINS
HOW : What needs to be done? RRA requires : an official Timekeeper at the start + an official Observer in a following car (not permitted to be driving) + official Timekeeper present at the finish. I require: a following vehicle for RRA observer and personal protection + a roaming vehicle for fuelling and equipment spares with a support person L.E LON
What are the needs? The Route Minimal distance : minimise unnecessary distance Fastest : minimise elevation gain, requirements for braking and needs to stop Congestion : minimum hold ups at roundabouts, junctions and towns (Exeter / Basingstoke / London) Traffic : maximise flowing traffic on dual carriage way Car : following car sitting behind cyclist (even in high tailwind conditions?) The Environment Wind : strongest tailwind thats safe to cycle in. West / South-West prevailing direction The Physiology Talent Physical and mental resilience to withstand 12 hour continuous cycling Training Capacity deliver power and hold aero position Training Capacity not to break down in training or suffer injury Execution ability to fuel, maintain body temperature and hydration The Bike Low drag best aero kit Low rolling resistance best tyres Low weight light components and minimum excess weight Least mechanicals fewest faults with the bike ANALYSIS
Route Length : 468.6 km 揃 Elevation : +4,268 m / -4,302 m Average of 1000m per 100km Direction : 99% of roads are East and North-East Description: A30 to Exeter, then a Yarcombe (230km) A303 to Basingstoke A30 to Staines A4 through London Road Type: 380km dual carriage way 70km single carriage way 20km through towns and city (Exeter, Basingstoke, London) https://veloviewer.com/routes/2824374758554486048 https://www.strava.com/routes/2824374758554486048 Hilly start: 66% of climbing in opening half (2800m in 230km) Descending and faster finish: 1200m in closing 160km https://ridewithgps.com/routes/35855722
Bike & Rider 10:30-12hours ride time Must be performed at Zone 1 / Zone 2..maximum 1hr at Zone 3. Basically no time in Zone 4/5/6. AKAall at below LT1 Must be fuelled at 70-90g CHO/hour and 300-600ml fluid/hour. Requires 40kmph flat speed off ~200W. Rider must maintain aero position at all speeds above 25kmph..likely 90% of duration. MyWindSock estimates the total ride = 8000 calories 200watt average, requires 700 calories per hour..so roughly 9,000 calories (KJ) total Rider carries 2500 endogenously, can make up shortfall through: Nutrition: 90grams CHO per hour.1000gram total..= 4,000 calories Endgenous fats: remaining 2,500 calories from fats.which is 250 calories per hour, which is 0.5g per minute Minimise total system mass. Estimated to be 63kg rider + 8kg bike + 2kg kit = 73kg total Modelling suggests 1kg costs 2 minutes over the course. Preferable to not carry bottles up climbs, but seems very marginal relative to gains in fuelling from having abundant and reliable sources
Environment: Wind, Temperature and Traffic Wind Direction: South West. Westerly preferable to Southerly Speed : Ideal is 10-20 knots : 'Moderate Breeze' Beaufort 3-4' Not acceptable = Above 25 knots / gusts / stormy Rain Ideally no rain. Some rain acceptable Heavy or constant rain, not acceptable Temperature UK summer time: ideal is 15 degrees. Day time temp <15 problematic if raining >23 degrees is too hot Traffic DAY : Fastest predicted car journey times: best days are weekends TIMES : Fastest times start at 6am Significant decrease in upper bound time when departing in morning https://www.rac.co.uk/route-planner/traffic-news/a30/ GOOGLE MAPS TRAFFIC ESTIMATES BASED ON A 8am departure time 5.5-8hrs Mon 5.5-8.2hrs Tues 5.5-8hrs Weds 5.5-8hrs Thurs 5.5-8hrs Fri 5.5-7.5hrs Sun 5.3-7.7hrs Sat https://www.windalert.com/spot/15700
Wind vs Traffic : timing! Data shows, go later, post rush-hour into London https://www.eci.ox.ac.uk/publications/downloads/sinden06-windresource.pdf
Is it feasible to meet those needs? Event Distance Av speed / Wattage Details Ironman Roth 180km 40.0 kmph / 225 watts 1600m climbing Smooth roads, some braking Then ran a 2:55 marathon Ironman Almere 2019 180km 41.3kmph / 222 watts Low wind day Then ran a 2:50 marathon Ironman Almere 2018 25km section 46kmph / 225 watts 25km section on flat dyke Medium tailwind, not a severely blowy day. 42kmph / 200w seems likely E2/50c May 13th 2017 50 mile 47kmph / 265 watts 169bpm E2/25 6th April 2019 25 mile 49.7 kmph / 295 watts 19km section OUT with a cross tailwind = 52.5kmph / 285 watts E2/25 June 24th 2017 12 mile section 55kmph / 280 watts Return leg along A14 with a strong tailwind and traffic CTT events lead me to calculate that I travel at 41.5kmph off 200w in net-neutral wind conditions along a smooth and flat dual carriageway with low traffic. The opening hilly 200km to Exeter was completed at 38.8 kmph by Michael Broadwidth....who was doing a 43hr ride https://www.strava.com/activities/1653735399/analysis/0/18624 Joe Skipper did 325 miles for a 12 Hour. Im typically 10mins back per 4 hours on Joe in an Ironman. So that's 40mins over a 12hr, which is 15-20miles. Seems reasonable ballpark Alex Dowsett was 7 mins ahead of me over 1hour. Simple extrapolation would be 90mins over a 12 hour..roughly 30-40miles. He's world-class, so a solid benchmark How good would Glenn Longland have had to be? Physiology : maximum 5% better. CdA : body position + bike : 3-5% worse Crr and drivetrain : 1-2% worse Route : cant get any straighter than plotted Conditions : Weather ? Traffic must be lower
BIKE + RIDER + SPARES Frame Trek Speed Concept Gen2 (M) Wheels Head Jet 6 Disc Cover + Hed Jet 6 Front Hunt 60s Tyres Vittoria Corsa Speed 2.0 tubeless (75psi) Continental 5000 tubeless Saddle Adamo Attack Power meter Assioma Favero Duo + Quarq Dzero Gearing 11-28t x 52t (32t outer sprocket not usable) SRAM E-Tap With oversize jockey wheels and extended rear mech hanger Cranks 147.5mm (reduces effective gearing by ~10% relative to normal) Head Unit Garmin 530 + External power supply Helmet Bell Javelin (M) (or Giro Aerohead M) Skin suit D2Z Encapsulator XS D2Z calf guards Gloves Specialized Exos shoes, velotoze aero covers Spares E-Tap battery + Multi Tool + Gas Cannister (?) Caffeine tabs + aero jersey Lights Exposure Tracer + Garmin Varia Radar IN THE CAR Frame Trek Speed Concept Gen2 (M) Wheels Hunt 60 Rear with disc cover Hunt 60 front Giant 30mm front Tyres All mounted with Conti 5000 TL Bottles Rear saddle : 1 litre bottle Frame : 500ml Bontrager aero bottle Skinsuit : 500-700ml = 2 litres All with SiS Beta Fuel (85gram per 500ml) = 260 grams CHO CdA : 0.0190 Crr : 0.003 Drivetrain : 3% Total mass : 79kg
Herne Hill Aerotesting May 28th 2021
Okehampton junction Sparkford junction North Waltham / M3 Junction Rear saddle : 1 litre bottle Frame : 500ml Bontrager aero bottle Skinsuit : 500-700ml = 2 litres All with SiS Beta Fuel (85gram per 500ml) = 260 grams CHO + 3 stops Total = 260x4 = 1040grams CHO Total = 2L x 4 = 8 litres fluid Execution : to be confirmed; 3/4/5 stop strategy
Plan & Milestones March April May June July August September October Training High Intensity Training (indoors) Training Longer rides (3-4hrs) Planning Assessing Training Longer rides 4hrs+ Racing 25 mile TT 50 mile TT Engaging Team and making firm plans Aero & Position testing Sourcing Kit Training Test Event 100 mile TT + Ride final 160km of course into London Announce: Launch / announce / fundraise WINDOW 1 June 18th July 24th Training for triathlon Taper Ironman : Challenge Roth or ITU Almere : 11th September Recovery Backup WINDOW w/c 4th 11th 18th October
ECCA 25 miles Stansted : 2nd May - COMPLETE ECCA 50 miles Cambridge : 22nd May COMPLETE https://www.cyclingtimetrials.org.uk/race-details/22116 Ashford 100mile : Sunday 6th June COMPLETE https://www.cyclingtimetrials.org.uk/race-details/21775 OR Brecon 100mile : 13th June https://www.cyclingtimetrials.org.uk/race-details/22659 National 100mile : 4th July https://www.cyclingtimetrials.org.uk/events/view/22684 OR ECCA Norwich 100 mile : 11th July https://www.cyclingtimetrials.org.uk/race-details/21324 RACE PREP Ride the final 160km from Andover into London. Familiarize with route at point fatigue will be highest
Managing risks Route Bike Wrong turn Junction queuing (roundabouts & towns) Traffic lights Slow traffic (tractor) Detached following vehicle Puncture Wheel failure Bar extension failure Chain snap Chain drop Brake failure eTap gear failure Rider Environment Nutrition lost bottle Over-heat Neck & Back Toilet Crash pothole Crash debris Crash - Rain Lack of wind High crosswind
the wonderful thing about endurance is that it finds you, you dont have go looking for it Training Strategy: Minimum ride time for maximum effect Use TT races to prepare Use turbo to test nutrition & position Fuel copiously..except for 1 session per week Take some trips and enjoy it Maximum 6 rides per week 12 hours ride time Can do double days (fasted ride AM) Ride length 5 hours 3.5 hour turbo 20 mins at VO2 max in a session 90mins >90% FTP Minimum 4 rides per week 8 hours ride time Minimum ride length 50 mins Zone 3 SS Threshold 265-280 (tipping 310) Zone 1 recovery / TT pos 180-210 Zone 2 endurance 210-230 VO2 Max 350-400 WEEKEND (a) RACE + ZONE2 Endurance WEEKEND (b) 3hr turbo WEEKDAY (1) THRESHOLD WEEKDAY (2) VO2 ENDURANCE TT : Z2 EASY FASTED MORNING RIDE + RUN NOT 230-260w easy tem NOT Recovery <180 NOT sprints > 500w NOT cadence <70 Pacing http://www.timetriallingforum.co.uk/index.php?/top Just ride on feel, your body will tell you, don't overc patch, fuel well and you will ride through it (more or https://cyclinguphill.com/tips-riding-12-hour-time-tri Heart rate: 5-10bpm below 100mile average bpm
Notes on bikes vs cars energy efficiency I require the equivalent of 1 litre of petrol to travel 300 miles Energy in ~ 8,000 calories = 32,000 Kj = 9kwh Energy out 200 watts/hr = 0.2kwh 8000kj = 2.2kwh power (equivalent to 200ml petrol Equivalent to: Electric car travels = 2.5miles per 1kwh, so 23 miles 14 times more efficent 1 litre petrol = 9kwh = 32,000 kj (32mj) Petrol car = 45 miles per gallon = 10 miles per litre, so car goes 10 miles 30 times more efficient

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Lands End to London - record proposal 2021

  • 1. LANDS END - LONDON Setting a new fastest cycling record June 18th to July 23rd 10 hrs 59 minutes 291 miles 4400m elevation LELON
  • 2. The Current Record 12 hours 1 minute 37 seconds (1994) START : Lands End Hotel FINISH : Grosvenor Place, Hyde Park Corner Straight line distance = 262 miles Expected route : 280-300 miles Average speed to beat : 39 kmph Glenn Longland Born 1955 Multiple record holder, ex-pro/am cyclist and time-trial legend First person to ride 300 miles in 12 hours (1991) https://www.ttlegends.org/men-cyclists/?rid=3176&gid=9&t=r
  • 3. The Aspirant Pete Dyson Born : 1989 (Age 32) Lives : Mile End, East London Height : 171cm Weight : 64kg VO2 : 70-75 mL/(kg揃min) FTP : 300 watts 4.8 w/kg CdA : 0.180 - 0.185 Works for: Sporting background 5th Place, ETU Long Distance Championships 8hrs 13min Ironman 9th fastest British ironman athlete 50 mile TT : 01:43:17 25 mile TT : 00:48:45
  • 4. WHY Set new benchmark to be beaten Show what's possible when I put my mind and body to something Achieve a cycling accomplishment and develop endurance skills further Breakdown barriers to cycling In connection with my work at Department for Transport. WfW is a charity supporting disabled people of all ages and abilities to enjoy the benefits of cycling. Wheels for Wellbeing exists to enhance disabled peoples lives by ensuring that anyone can access the physical, emotional, practical and social benefits of cycling. Vision to get more disabled people in the UK cycleing for everyday journeys transport, leisure or exercise and cycle routes to be inclusive and accessible. Work to transform attitudes to disability and ensure a healthier population. RAISE MONEY & PROFILE OF: OBJECTIVES A. Safely train for, and then ride, from Lands End to London in one go B. Beat the current record : 12hrs 1min C. Execute a flawless ride; route / physical exertion / weather / mechanicals D. Complete in under 11 hours / Output > 200 watts
  • 5. WHEN G7 CORNWALL UK SCHOOL HOLIDAYS BEGIN 5 week attempt window Past conditions suggest there will be two or three days presenting good conditions Will be conducting a 7-10 day weather watch to identify amber light days Expect confirming attempt with 3-4 days warning Expect 9:30am start time, to enable post-rushhour arrival in London and stronger summer winds during daylight time RRA NOTICE SUBMITTED WEATHER WATCH BEGINS
  • 6. HOW : What needs to be done? RRA requires : an official Timekeeper at the start + an official Observer in a following car (not permitted to be driving) + official Timekeeper present at the finish. I require: a following vehicle for RRA observer and personal protection + a roaming vehicle for fuelling and equipment spares with a support person L.E LON
  • 7. What are the needs? The Route Minimal distance : minimise unnecessary distance Fastest : minimise elevation gain, requirements for braking and needs to stop Congestion : minimum hold ups at roundabouts, junctions and towns (Exeter / Basingstoke / London) Traffic : maximise flowing traffic on dual carriage way Car : following car sitting behind cyclist (even in high tailwind conditions?) The Environment Wind : strongest tailwind thats safe to cycle in. West / South-West prevailing direction The Physiology Talent Physical and mental resilience to withstand 12 hour continuous cycling Training Capacity deliver power and hold aero position Training Capacity not to break down in training or suffer injury Execution ability to fuel, maintain body temperature and hydration The Bike Low drag best aero kit Low rolling resistance best tyres Low weight light components and minimum excess weight Least mechanicals fewest faults with the bike ANALYSIS
  • 8. Route Length : 468.6 km 揃 Elevation : +4,268 m / -4,302 m Average of 1000m per 100km Direction : 99% of roads are East and North-East Description: A30 to Exeter, then a Yarcombe (230km) A303 to Basingstoke A30 to Staines A4 through London Road Type: 380km dual carriage way 70km single carriage way 20km through towns and city (Exeter, Basingstoke, London) https://veloviewer.com/routes/2824374758554486048 https://www.strava.com/routes/2824374758554486048 Hilly start: 66% of climbing in opening half (2800m in 230km) Descending and faster finish: 1200m in closing 160km https://ridewithgps.com/routes/35855722
  • 9. Bike & Rider 10:30-12hours ride time Must be performed at Zone 1 / Zone 2..maximum 1hr at Zone 3. Basically no time in Zone 4/5/6. AKAall at below LT1 Must be fuelled at 70-90g CHO/hour and 300-600ml fluid/hour. Requires 40kmph flat speed off ~200W. Rider must maintain aero position at all speeds above 25kmph..likely 90% of duration. MyWindSock estimates the total ride = 8000 calories 200watt average, requires 700 calories per hour..so roughly 9,000 calories (KJ) total Rider carries 2500 endogenously, can make up shortfall through: Nutrition: 90grams CHO per hour.1000gram total..= 4,000 calories Endgenous fats: remaining 2,500 calories from fats.which is 250 calories per hour, which is 0.5g per minute Minimise total system mass. Estimated to be 63kg rider + 8kg bike + 2kg kit = 73kg total Modelling suggests 1kg costs 2 minutes over the course. Preferable to not carry bottles up climbs, but seems very marginal relative to gains in fuelling from having abundant and reliable sources
  • 10. Environment: Wind, Temperature and Traffic Wind Direction: South West. Westerly preferable to Southerly Speed : Ideal is 10-20 knots : 'Moderate Breeze' Beaufort 3-4' Not acceptable = Above 25 knots / gusts / stormy Rain Ideally no rain. Some rain acceptable Heavy or constant rain, not acceptable Temperature UK summer time: ideal is 15 degrees. Day time temp <15 problematic if raining >23 degrees is too hot Traffic DAY : Fastest predicted car journey times: best days are weekends TIMES : Fastest times start at 6am Significant decrease in upper bound time when departing in morning https://www.rac.co.uk/route-planner/traffic-news/a30/ GOOGLE MAPS TRAFFIC ESTIMATES BASED ON A 8am departure time 5.5-8hrs Mon 5.5-8.2hrs Tues 5.5-8hrs Weds 5.5-8hrs Thurs 5.5-8hrs Fri 5.5-7.5hrs Sun 5.3-7.7hrs Sat https://www.windalert.com/spot/15700
  • 11. Wind vs Traffic : timing! Data shows, go later, post rush-hour into London https://www.eci.ox.ac.uk/publications/downloads/sinden06-windresource.pdf
  • 12. Is it feasible to meet those needs? Event Distance Av speed / Wattage Details Ironman Roth 180km 40.0 kmph / 225 watts 1600m climbing Smooth roads, some braking Then ran a 2:55 marathon Ironman Almere 2019 180km 41.3kmph / 222 watts Low wind day Then ran a 2:50 marathon Ironman Almere 2018 25km section 46kmph / 225 watts 25km section on flat dyke Medium tailwind, not a severely blowy day. 42kmph / 200w seems likely E2/50c May 13th 2017 50 mile 47kmph / 265 watts 169bpm E2/25 6th April 2019 25 mile 49.7 kmph / 295 watts 19km section OUT with a cross tailwind = 52.5kmph / 285 watts E2/25 June 24th 2017 12 mile section 55kmph / 280 watts Return leg along A14 with a strong tailwind and traffic CTT events lead me to calculate that I travel at 41.5kmph off 200w in net-neutral wind conditions along a smooth and flat dual carriageway with low traffic. The opening hilly 200km to Exeter was completed at 38.8 kmph by Michael Broadwidth....who was doing a 43hr ride https://www.strava.com/activities/1653735399/analysis/0/18624 Joe Skipper did 325 miles for a 12 Hour. Im typically 10mins back per 4 hours on Joe in an Ironman. So that's 40mins over a 12hr, which is 15-20miles. Seems reasonable ballpark Alex Dowsett was 7 mins ahead of me over 1hour. Simple extrapolation would be 90mins over a 12 hour..roughly 30-40miles. He's world-class, so a solid benchmark How good would Glenn Longland have had to be? Physiology : maximum 5% better. CdA : body position + bike : 3-5% worse Crr and drivetrain : 1-2% worse Route : cant get any straighter than plotted Conditions : Weather ? Traffic must be lower
  • 13. BIKE + RIDER + SPARES Frame Trek Speed Concept Gen2 (M) Wheels Head Jet 6 Disc Cover + Hed Jet 6 Front Hunt 60s Tyres Vittoria Corsa Speed 2.0 tubeless (75psi) Continental 5000 tubeless Saddle Adamo Attack Power meter Assioma Favero Duo + Quarq Dzero Gearing 11-28t x 52t (32t outer sprocket not usable) SRAM E-Tap With oversize jockey wheels and extended rear mech hanger Cranks 147.5mm (reduces effective gearing by ~10% relative to normal) Head Unit Garmin 530 + External power supply Helmet Bell Javelin (M) (or Giro Aerohead M) Skin suit D2Z Encapsulator XS D2Z calf guards Gloves Specialized Exos shoes, velotoze aero covers Spares E-Tap battery + Multi Tool + Gas Cannister (?) Caffeine tabs + aero jersey Lights Exposure Tracer + Garmin Varia Radar IN THE CAR Frame Trek Speed Concept Gen2 (M) Wheels Hunt 60 Rear with disc cover Hunt 60 front Giant 30mm front Tyres All mounted with Conti 5000 TL Bottles Rear saddle : 1 litre bottle Frame : 500ml Bontrager aero bottle Skinsuit : 500-700ml = 2 litres All with SiS Beta Fuel (85gram per 500ml) = 260 grams CHO CdA : 0.0190 Crr : 0.003 Drivetrain : 3% Total mass : 79kg
  • 14. Herne Hill Aerotesting May 28th 2021
  • 15. Okehampton junction Sparkford junction North Waltham / M3 Junction Rear saddle : 1 litre bottle Frame : 500ml Bontrager aero bottle Skinsuit : 500-700ml = 2 litres All with SiS Beta Fuel (85gram per 500ml) = 260 grams CHO + 3 stops Total = 260x4 = 1040grams CHO Total = 2L x 4 = 8 litres fluid Execution : to be confirmed; 3/4/5 stop strategy
  • 16. Plan & Milestones March April May June July August September October Training High Intensity Training (indoors) Training Longer rides (3-4hrs) Planning Assessing Training Longer rides 4hrs+ Racing 25 mile TT 50 mile TT Engaging Team and making firm plans Aero & Position testing Sourcing Kit Training Test Event 100 mile TT + Ride final 160km of course into London Announce: Launch / announce / fundraise WINDOW 1 June 18th July 24th Training for triathlon Taper Ironman : Challenge Roth or ITU Almere : 11th September Recovery Backup WINDOW w/c 4th 11th 18th October
  • 17. ECCA 25 miles Stansted : 2nd May - COMPLETE ECCA 50 miles Cambridge : 22nd May COMPLETE https://www.cyclingtimetrials.org.uk/race-details/22116 Ashford 100mile : Sunday 6th June COMPLETE https://www.cyclingtimetrials.org.uk/race-details/21775 OR Brecon 100mile : 13th June https://www.cyclingtimetrials.org.uk/race-details/22659 National 100mile : 4th July https://www.cyclingtimetrials.org.uk/events/view/22684 OR ECCA Norwich 100 mile : 11th July https://www.cyclingtimetrials.org.uk/race-details/21324 RACE PREP Ride the final 160km from Andover into London. Familiarize with route at point fatigue will be highest
  • 18. Managing risks Route Bike Wrong turn Junction queuing (roundabouts & towns) Traffic lights Slow traffic (tractor) Detached following vehicle Puncture Wheel failure Bar extension failure Chain snap Chain drop Brake failure eTap gear failure Rider Environment Nutrition lost bottle Over-heat Neck & Back Toilet Crash pothole Crash debris Crash - Rain Lack of wind High crosswind
  • 19. the wonderful thing about endurance is that it finds you, you dont have go looking for it Training Strategy: Minimum ride time for maximum effect Use TT races to prepare Use turbo to test nutrition & position Fuel copiously..except for 1 session per week Take some trips and enjoy it Maximum 6 rides per week 12 hours ride time Can do double days (fasted ride AM) Ride length 5 hours 3.5 hour turbo 20 mins at VO2 max in a session 90mins >90% FTP Minimum 4 rides per week 8 hours ride time Minimum ride length 50 mins Zone 3 SS Threshold 265-280 (tipping 310) Zone 1 recovery / TT pos 180-210 Zone 2 endurance 210-230 VO2 Max 350-400 WEEKEND (a) RACE + ZONE2 Endurance WEEKEND (b) 3hr turbo WEEKDAY (1) THRESHOLD WEEKDAY (2) VO2 ENDURANCE TT : Z2 EASY FASTED MORNING RIDE + RUN NOT 230-260w easy tem NOT Recovery <180 NOT sprints > 500w NOT cadence <70 Pacing http://www.timetriallingforum.co.uk/index.php?/top Just ride on feel, your body will tell you, don't overc patch, fuel well and you will ride through it (more or https://cyclinguphill.com/tips-riding-12-hour-time-tri Heart rate: 5-10bpm below 100mile average bpm
  • 20. Notes on bikes vs cars energy efficiency I require the equivalent of 1 litre of petrol to travel 300 miles Energy in ~ 8,000 calories = 32,000 Kj = 9kwh Energy out 200 watts/hr = 0.2kwh 8000kj = 2.2kwh power (equivalent to 200ml petrol Equivalent to: Electric car travels = 2.5miles per 1kwh, so 23 miles 14 times more efficent 1 litre petrol = 9kwh = 32,000 kj (32mj) Petrol car = 45 miles per gallon = 10 miles per litre, so car goes 10 miles 30 times more efficient