Tuesday, 11 February 2020

Neil Crocker's Paris to Brest and back, 2019


Fancy a ride?

Well then, let’s meet with the others at the castle.  It will be a longer ride than usual, 1215 Kilometres (755 miles).  Hills?  A few, totalling less than forty thousand feet, though, so don’t worry.  Pace?  Well, we have to be back in ninety hours.  Food?  Sleep?  We’ll deal with that as we go.

Some achievements deserve special acknowledgement, and the rest of this issue is given over to Wayfarer Neil Crocker, who this year completed the Paris-Brest-Paris (oh, and the thirteen practice rides, two of them 600 Km long)..........



Paris-Brest-Paris 2019    by Neil Crocker

In 1891 Charles Terront, a professional cyclist, and 206 other French cyclists set off from Paris to race to Brest and back to Paris, a distance of 1200km (750 miles). Some were using solid rubber tyres whilst others, including Terront, were using the new fangled pneumatic tyres. He won the race, arriving back in Paris in just under 3 days. 
The race was repeated every ten years until 1951. But now the ride is no longer a race and the aim is merely to finish. It is held every four years and organised by the Audax Club Parisien.
In August this year I joined 6000 cyclists from all over the world and set off from Paris to ride to Brest and back to Paris in less than 90 hours.

The Build Up
Last year I completed my first 600 km ride, half the distance of PBP, and finished with only five minutes to spare (See The Sou'Wester, March/April 2019). So I knew I needed to do plenty of training to stand any chance of completing.
In order to qualify I needed to do a series of audax rides at 200, 300, 400 and 600km but in addition I rode another thirteen rides, including a second 600km ride. I didn't seem to get any faster but it helped build my confidence and refine my riding position and luggage options.
The start was from within the grounds of the chateau at Rambouillet, southwest of Paris. I needed to be there on Saturday, the day before the ride, to have my bike checked and to register. After that I wandered around and met a few of the others riders I knew from previous audaxes before heading back to my hotel.
The main start was in groups of about 200 at 15 minute intervals in the late afternoon on Sunday. So everyone has to ride through the first night to build up enough time in hand before considering sleeping. My start time was 18.30, so on Sunday I had a late breakfast and lazed around at the hotel before checking out and driving back to Rambouillet. 
Finally 18.30 arrived and 200 eager cyclists from my start group streamed over the start line, along the cobbled tracks lined with cheering families, and out through the gates of the chateau onto the roads.
After all the planning, training, qualifying and getting to the start it was now happening. Only one thing was left to do - pedal to Brest and back. Nothing else mattered.

The Fast Start
The first few kilometres were hectic. Group riding skills were variable to say the least. Groups were forming and then breaking up frequently as people decided they wanted to go faster or thought they were using up too much energy and slowing down. After a while things seemed to calm down as the pent up adrenaline subsided and people settled into the ride.
I was going at a pace I knew I couldn't maintain for too long but I was enjoying it.
After an hour or so some of the riders who had started fifteen minutes after me started to pass. The first few were moving at a pace I couldn't manage but after a while a well disciplined group of about eight passed. "I'll have some of that", I thought and accelerated onto the back of the group. Luckily the rider at the back of the group was a big Danish chap who provided a lot of protection from the increasing headwind and I realised I was working no harder than before - but now doing 20mph! Also the two riders at the front of the group were riding side by side and seemed quite happy to pull the group without any rotation.
I sat in this group, passing lots of other riders and picking up a few, wondering if it would be like this all the way.
Unfortunately it didn't last. After about half an hour the discipline seemed to break down and the group fractured. But I had enjoyed the speed and the time in hand it had given me. I never did find another group like that.

Into The Night
Most of route so far had been on long straight roads, with few cars, and through the countryside but through every village there were cheering crowds at the side of the roads. As the sun went down the sight of red bike lights into the distance appeared. It felt good to see all the cyclists heading in the same direction with a common purpose. When I got to a roundabout at the top of a long straight incline I did an extra lap just to see the line of white front lights coming towards me.
After 118km I reached the first control at Mortagne-au-Perche where food was available. After problems digesting food towards the end of previous long rides, I had planned to stop at every control and have a proper sit-down meal wherever possible. So that's what I did, despite the queues.
I was back on the bike within 45 minutes and heading off through the night. It wasn't too cold and although there were no big groups to join my pace was still good.
I arrived at Villaines-la-Juhel (217km) about 4.20am with four and a half hours in hand having averaged 15mph moving speed since the start. Had I gone out too fast? Would I pay for it later on? I didn't know, but I did know another sit-down meal was needed so that's what I had.
The next section felt harder and I was riding alone but by 9.40 I was at the control in Fougeres (306km). I was half way to Brest and had only taken 15 hours to do it. So another queue, another sit-down meal, a sleep on the grass in the sunshine and I was on my way again by midday.

The Pace Slows
From here to the end of the ride my pace could best be described as 'slow and plodding'  or 'controlled' if you were feeling more charitable.
Soon I found myself in a big group of maybe thirty. We were all content to just pootle along chatting in the afternoon sun. No one was pushing the pace. It was just what I needed. I had time in hand and just needed some easy kilometres.
Sixty kilometres later I arrived at Tinteniac for another hour of queuing and eating, and 30 km later at Quedillac for food and a sleep on the grass.
The next control at Loudeac (445km) had really long queues so I pushed on, without food, to St Nicolas (488km) where I rewarded myself with two hours sleep in a real bed.
When I left at about 2.30am, Tuesday, it was surprisingly cold so I put on all my layers but was still a bit cold as the temperature got down to 4°C that night. I was glad to reach Carhaix (521km) to warm up a bit and prepare for the final push to Brest.
Between Carhaix and Brest lies the Roc Trevezel, at 380m the highest point on the ride. The gradients aren't very steep but it was a long drag to the top. The descent was long and fast, tempered only by the knowledge that in 80km I would slogging up it in the other direction.
There was a strange sense of elation on approaching Brest but I tried to remind myself that this wasn't the end, only the half way point. At the control I relaxed a bit more than usual and sent a few texts. I arrived in Brest in around 39 hours, spent about two hours there, so had 49 hours left to get back to Paris.
I hoped this would be long enough but didn't know how my body would react to the distance. I had ridden 600km four times before. In 2017 my Achilles tendon gave out on a ride, in 2018 it waited until the next day to tell me it wasn't happy, but the two 600km rides in June 2019 were completed without Achilles trouble. I was also wary of nerve damage to my hands and saddle issues.
So from now on it was a journey into the unknown. All I could do was keep eating, keep moving forward and hope everything worked out.

The Return Starts
The climb back over Roc Trezevel wasn't as bad as I feared and I celebrated at the next town with a visit to the patisserie and a rest in the sunshine.
On the first half of the ride I had eaten almost exclusively at the official controls but there were other options. All along the route people had set up stalls to help the riders. These varied from tables at the side of the road with bottles of water to marquees where whole villages had got together to have a party and were supplying barbecue food to anyone who wanted it.  On the return I made increasing use of these to lift the spirits and keep me going between controls.

As I entered Meneac at 2am on Wednesday morning, with the temperature hovering around 5°C, the streets were deserted but ahead I saw a light shining out. A garage door was open and a few cyclists were milling around. A family had set up a table in the garage and were serving food and hot drinks to passing cyclists. This was incredibly welcome. All they asked in return was that when you got back home you sent them a postcard.

All the controls were very busy and as well as queues for food there were people sleeping everywhere. Some headed for the queues for the dormitories while others made use of any quiet (or not so quiet) corner they could find. Corridors were full of bodies, some neatly wrapped in foil blankets, others looking as if they had just fallen and couldn't get up. Restaurants had people sitting with their head down on the table, or lying around the edges of the room.

When I had eaten at the Tinteniac control all these prime locations were full and it was still too cold outside to consider al fresco sleeping. However a friend pointed out an unoccupied area under one of the canteen tables. I thought there's no way I'll get to sleep there in such a noisy environment.

Two hours later I was awoken by someone pushing a chair leg into my back and walking off. I don't think they even knew I was there.

The day warmed up to about 27°C and I pedalled along feeling all was well with the world. I stopped at another roadside house with a display of all the postcards he had received after PBP four years ago. I found a couple from people I knew, had some coffee and crepes, and picked up an address for my postcard later.


The Home Straight

Slowly but surely the kilometres were passing and I was getting closer to Paris. I was getting to each control in time, eating and sometimes sleeping. Occasionally I was leaving after the cut-off time but knowing I could make up the time before the next control.

After 1000km I got to the town of Villaines-la-Juhel. It had been dark when I passed through here on the way to Brest but now at 6pm it felt like a full carnival was happening. The town only has about 3000 inhabitants but 400 of these were volunteering at the control. And it felt like the rest were lining the streets cheering on the riders, playing in bands or dancing. The small children were carrying trays for the weary riders from the canteen servery to the seating areas.

Everyone was involved and welcoming. It really summed up the spirit of the whole ride.

I had to push on but 5km outside the town, as the sun went down, I chose a comfy south-facing verge to have a snooze before the last night on the road. Wednesday night was just as cold as Monday and Tuesday and the roadside stalls helped when feeling low between controls.

The last control before the finish was at Dreux (1171km). I arrived here at 7.30am on Thursday and knew I had five hours before I needed to finish and only 44km to go. I felt a great sense of relief knowing that, barring disasters, I was going to make it.

Those last kilometres were undertaken more like a lap of honour with the pressure taken off. The legs felt good and I took time out for another patisserie stop for a final refueling.

I was soon back inside the chateau grounds, crossing the cobbles and across the finishing line.

Get the brevet card signed, eat a meal, have couple of hours sleep, catch up with friends, cheer the other riders in.

There was no enormous sense of elation. Just a feeling of satisfaction in a job well done, finishing what I set out to do three years ago.



A few stats.

Distance                      1215 km  (755miles)
Elapsed Time              88 hours 12 minutes
Moving Time               59 hours 19 minutes
Average Speed            20.5 kph (12.7 mph)
Climbing                     11,465 m (38,200 ft)
Calories Burnt             35,948    (according to Garmin)

Author: Paul James

Simon Lambourn's cycling efficiency tips (March 2020 Sou'Wester)


Cycling secrets: Get more miles out of your energy

By Simon Lambourn, with advice from Janice, Mark and Neil

Does your cycling sag in the afternoons?  Do you ever wish you could do more miles without feeling drained?  Do you feel too drained to go out riding the day after a big ride?  Me too.  I’ve been wondering – and investigating - why my imperfect body can’t keep up with that person ahead of me who makes it look so easy.

I’m never going to be a racer, but this article is about making the most of what you’ve got: how to ride a bit further, or a bit faster, without more effort.  You will already know some (maybe most) of this but I hope there are a few new things you can try out.

There is a basic problem: it’s difficult to absorb enough calories on the day to match your energy output.   (That’s why some people refer to longer Audax rides as an eating contest.)  There are three ways to tackle this: eat the right food at the right time (inputs); use less effort to propel the bike (outputs); and improve how you convert your stored fuel into effort applied to the pedals (efficiency).

Inputs: Eat the right food at the right time:  For the full scoop see the article by Paul James and Louise Gagnon in July/Aug 2019’s Sou’Wester.  To summarise: 

•  The day before: eat slow-release carbohydrate (brown rice/pasta) and lighter proteins (chicken, fish). Ensure you are fully hydrated.

•  Before the ride:   Ensure you are fully hydrated.  Eat low-protein, low sugar carbohydrate such as bananas, whole wheat bread/bagel with peanut butter

•  On the ride: Graze on sugary carbohydrate and water, and a bit of salt – keep hydrated.  Jelly Babies, dried fruits, energy bars/gels.

•  Lunch: sugar and hydration: Coca-cola, lemonade, caffeine; jam, banana, nutella, rice pudding, Soreen cake – but no fats (no butter)

•  Just after the ride: in the first 30 mins after the ride your body will rapidly store energy if you give it sugary things: Jelly Babies, sweet biscuits, jam, banana.  Keep hydrating too!

•  Later: higher protein and slower-release carbs will help your recovery ready for tomorrow

Outputs: Use less effort to propel your bike:  I wrote about this on the Wayfarers blog in July 2017.  Briefly:

•  Air resistance is the real killer, especially at higher wind speeds: follow another rider (taking turns to lead, of course), keep low on the bike when the wind is high; keep your bike and your body/clothing as skinny as possible.  Or just cycle slower: it uses less energy to get the same distance.

•  Carrying extra weight up a hill takes work: do you need all those tools in your pannier?  Or all those pairs of shoes for your tour?

•  Smaller effects from tyre rolling resistance (wider tyres are good, and stick to the smooth part of the road!) and transmission resistance (look after your chain).

Efficiency: Each of these takes practice, and might be expanded in a future article:

•  Don’t “go into the red”: anaerobic respiration, where you don’t have enough oxygen and produce lactic acid, uses 18x more energy to do the same work (yes, really!).  If your legs hurt, it’s probably due to lactic acid.   Cycle a bit slower, or breathe more deeply, especially breathing out all the stale air.

•  Use the right muscles: big muscles have big energy stores.  “Recruit your Glutes”, especially the biggest muscle in your body, your gluteus maximus, near your backside, which often isn’t used much in cycling.  To use it, stick your tummy out forwards and consciously try to use it.

•  Pedal efficiently: pedal in circles, not just up & down.   Lead with the ankles and imagine the pedal stroke is egg-shaped, with the point of the egg at the lower front. Lift the weight off the pedal slightly as it comes up, and pull back when the pedal goes back (easier with cleats).

•  Burn fat: Fat won’t give you massive bursts of energy but every little extra helps your endurance. The body prefers carbohydrate, so you have to train your metabolism to burn fat by fasting, perhaps riding occasionally with no breakfast and even no lunch.


Author: Paul James

Ken Day's trip to Sri Lanka


Cycling in Sri Lanka
by Ken Day

I went on a two-week cycling holiday in Sri Lanka at the end of November organised by Skedaddle. There were only six of us in the group which was good as far as I was concerned as it minimised the waiting times, but bad for Sri Lankan tourism. The Sri Lanka tourist industry is still suffering badly from the Easter bombings in 2019. Some of our hotels were almost empty, and our cycling guide had not been fully employed and his future work prospects were limited which is tough with a young family.
The tour started and finished at Colombo. Sri Lankan Airways fly direct to Colombo from Heathrow, and you can take a bike as part of your 40 Kg !! baggage allowance. You need a visa which is issued within hours online, and it was free as a promotion to boost tourist numbers. Immigration control at the airport was quick so the ‘getting there hassle’ was minimum.
As the tour brochure said -
Situated off the coast of India, Sri Lanka is an often overlooked gem in the Indian Ocean. An island of beautiful tropical beaches, spectacular scenery and amazing wildlife. Ancient Buddhist temples rub shoulders with landscaped tea plantations and lush tropical forests entice you to explore them.
Our cycling guide was young, fit (too fast at times) and enthusiastic and most days we avoided main roads and took a network of back roads. Road surfaces were very variable mostly surfaced or rideable dirt tracks which were OK on my Schwalbe Marathon 32 mm tyres. We only had a couple of short sections of mud and sand which justified mountain bikes and knobblies as supplied by Skedaddle. These back roads were delightful as we rode through small villages and car traffic was light so we intermingled comfortably with tuk- tuks, motorbikes, tractors, cows, goats, people and peacocks. The peacock is considered as a beautiful and sacred animal; they are quite numerous, and you can hear the piercing calls as you ride along. The more up market villages had tuk-tuks parked in the drives but virtually no cars.
On the main roads the only concern were buses which do not slow up for anybody. The only heavy traffic was near Colombo which is a building site funded by Chinese investment.
The local people were very friendly, and there did not seem to be any extreme poverty as I have often seen in India.
Our hotels were all very acceptable ranging from 5 star modern, to no stars and a bit run down with lots of character. The food was good – dinner and breakfast were generally buffet style with a wide selection of Asian and European dishes.  On this trip Skedaddle mostly arranged lunch at restaurants on route, but we did have a couple of very good meals prepared by the locals – quite impressive as to what can be produced in a tiny kitchen on a wood fire but do not look too closely.
Our route followed the classical Sri Lankan tour circuit and we visited a few temples and saw lots of Buddhas.


Highlights for me were: -
·         Safari to see the elephants of Ritigala National Park. The jeep ride was an adventure in itself as you really did need to hang on over the rutted dirt tracks. The elephants are used to tourists so you can get close to them – good or bad?

·         Safari to Udawalaye National Park. More elephants, water buffalo and lots of birds and peacocks. The baby elephants were star performers.

·         The UNESCO world heritage site of Sigiriya (Lion Rock). An ancient rock fortress that is dominated by a massive 200m high column of rock on which buildings and gardens were constructed. The summit is reached by a narrow walkway that clings to the side of the rock. How did they get all the building material to the top?

·         Spectacular scenery in tea plantation country in the mountains. The hills seemed very steep in places, even with my granny gears, climbing to 2100 metres in Horton Plains National Park (and it was cold). The descents were great.

·         A visit to a tea factory was a trip back in time – don’t look at health and safety as operators were wearing flip flops and operating unguarded heavy machinery in clouds of tea dust.
Our tour finished with a few days at sea level cycling in high humidity and the high 30’s but luckily the mileage between hotels was quite low.
We had quite a few minibus transfers but this was unavoidable, as the distances would have been too great to cycle and would have necessitated cycling on main roads. It was my first time with Skedaddle and the organisation was good and I would use them again.

Author: Paul James

Sunday, 26 January 2020

Hilly 50 km - Saturday, 7th March 2020

A sportive challenge. On Saturday 7th March join in the well-established Hilly 50 km event: 33 miles of the best of Surrey Hills and 3670ft of ascent, supported by route sheets and maps (available in PDF format), with GPX data for devices such as Garmin.  This is a challenging circuit starting at Ryka’s CafĂ©, Burford Bridge and finishing at the top of Box Hill.


Pre-entry is preferable and can be made by visiting:  http://www.swlondonctc.wixsite.com/ctcswlondon/hilly-50k, or Cycling UK events page http://www.cyclinguk.org/event/hilly-50km-2020

Follow the instructions to enter, or just turn up on the day.  Entry fee of £7 payable at the start and all proceeds will go to St. Raphael’s Hospice in North Cheam.  Signing on is from 9.30 am with a start time of 10 am to finish by 2 pm.  This is a challenging unsupported event and riders participate at their own risk.