Onboard Camera

There's a new video of Ant C and me making idiots of ourselves while exploring the Lickeys last Saturday. All filmed for prosperity using our new cheeapy onboard camera system. Take a look if youre bored at work!

Anthony vs Anthony

Today was the first real test of my road riding capabilities - trying to keep up with Anthony Hill!

I met Ant this afternoon at Alvechurch Train Station and then he led us along a tortuous 25 mile route over some of the steepest hills I've ever tried to cycle up [since Wales, anyhow]. I had to use the smallest gear on my Boardman, for the first time since I've owned it.

The rain came down for the last 7 miles or so which made descending a little difficult but didn't cause too much of a problem.

The difference in fitness levels was apparent and huge. Ant explained to me that his average speed these days is 19+mph and he didn't want to let it drop below 16mph. Unfortunately, waiting for me meant that the average speed for the 25 miles was less than 14mph. Sorry, Ant.

When climbing up the hills, Ant was chatting away about the house he wants to buy, his Dad, and his experiences in Europe. All I could do in reply was gasp a yes or no between ragged breaths...

When descending, Ant would forget the brakes and weave his way down the hills like a bearded Eddy Merckx. He wouldn't even bother shifting his position. I, on the other hand, would be low in the drops and feathering the brakes as if my life depended on it. He always waited for me at the bottom...

After the ride, we went for a pint [one of the worst bitters I've ever tasted] at the Weighbridge and we were very glad to bump into Jake and his family enjoying a Saturday afternoon in the pub.

In conclusion, 2 months of 'Enduro Training' is no match for a life of cycling and a tour of Europe, coupled with an obvious natural talent for endurance sports.

Today's details according to Roger's Computer:

Time: 1:49.52

Distance: 24.99 miles

Average speed: 13.7mph

Max speed [for me]: 31.5 mph

Enduro Training - Final Day!

I made myself get out of bed at 6.30am this morning, and I have to get up even earlier tomorrow to make it to Dan's by 6.45!

The advice from everyone was to rest, eat loads of good carbs and drink loads of water.

So:

2 bowls of muesli with soy milk

1 granola bar

2 bananas

1 small orange

A few prunes

2 wholemeal toast with peanut butter

2 wholemeal toast with 2 fried eggs

1 chicken breast with wholewheat pasta and a head of broccoli

Loads of water

That should do it!

It was very frustrating not being able to do a training ride in the sunshine and in the end I decided to take a very slow trundle down to Halfords in town. I kept in the small gears and took it easy. I was very worried to find that my left knee was aching - maybe a result of the hill climbing yesterday?

I saw Adam, Nic and Nat - the lads at Halfords - and they told me they'd enjoyed checking out the Coed Y Brenin video on our website. They took a look at my front brake, changed the pads [for free!] and cleaned the front disc. Good blokes, hopefully I'll get to ride with them soon.

At home I contemplated doing a spot of weight lifting but decided not to risk it. I did some vacuuming instead.

Well, there's nothing more to be done. I know my training was not as good as it should have been but there's no use worrying about it now. I'm pleased with the amount of miles I've put in, but I'm disappointed with my eating habits over the last 2 months - I really could have been so much more sensible with my diet. I've lost a few pounds but nothing significant. Hopefully, the miles on the bike will have made me mentally stronger if nothing else.

My personal plan for tomorrow is to go full tilt out of the blocks in order to get to the descents as quickly as possible, get my breath back, lay off the brakes, and then hit the climbs full-on once again. Repeat until finished...

Good luck to Dan, Lloyd, Matt, Nick, Pete, Nathan and Dave. AMBS for the win!

Enduro Training - two days to go!

I'm finally back home after two fantastic weeks stopping with Lucy and the girls. It was a whirlwind of homecooked dinners, bike rides, Pokemon, homework, waiting for the bathroom to be free, and having my knees licked by MontyDog.

I still managed to ride a bike every day and even took Lucy out to Cannock Chase. My diet was crap - but that was all down to me and not Lucy. She was very restrained while I gorged myself on ice cream, chocolate cake and rice pudding.

I've arranged to go for a ride with Solihull Cycling Club in a couple of weeks' time so that I have something to focus on after the race: I don't want to go back to a 'couch and XBox' lifestyle with every weekend lost to drunkenness.

Anyway, today:

Breakfast was muelsi with semi-skimmed milk. Lunch was ham and cheese rolls, two oranges, a banana and a small flapjack. Dinner was two huge chicken breasts with green beans. Then I had more muesli cos I was hungry.

I did a bike ride after work. I took the mountain bike out and really went for it. It really hurt and I aimed for the biggest hills in the area:

http://www.sports-tracker.com/#/workout/Teece/4kf3847thjfhl1a2

Not feeling nervous about the race yet, but I imagine that will start tomorrow.

I'm 10st 6lbs.

Enduro Training Day 46

This Saturday, I journey to Cannock Chase with Brendan, a chap interested in taking his mountain biking a little more seriously. We met at 9 and then headed to follow the Dog. Brendan doesn't really have the bike he needs, but it's certainly good enough to make a start in the sport. He tackled Follow the Dog and was eager to have a crack at The Monkey Trail. The main thing was, he was loving it - he said it was even better then he expected!

On the Monkey Trail, Brendan had two crashes, bleeding from his shin, knee and elbow, and still threw himself down every descent with the same fearless he has displayed at the start of the day.

Here's the video:

In the afternoon, Mom spoiled me with a lovely sandwich and tea.

In the evening, Lucy and the girls spoiled me with homemade curry, loads of junkfood and booze!

Enduro Training Day 45

Up early for the usual muesli and skimmed milk and then cycled into work. To my dismay, I realised that Lucy wasn't at college today and so I wouldn't receive my flask of homemade soup! After the initial panic had simmered down a little, I made my way to the canteen and purchased vegetable stir fry with rice, followed by a flapjack. Phew.

Cycled home and then loaded the car with my two bikes, tools, cycling gear and 56 Star Trek-Voyager videos.

I got to Lucy's at about 6.30 and immediately downed my one and only beer of the evening. Tilly had made a lovely dinner of homemade fish fingers with chips and salad. It was fantastic. I had accidently brought a load of ice cream and Maltesers with me which Tilly, Mouse, Martha and I got stuck into as soon as Lucy went out. We played on the Wii and got very over-excited. When the sugar-crash started, we played Monopoly until Lucy got home and then it was time for bed.

Training? What training?

Enduro Training Day 45

Breakfast: Muesli with skimmed milk

Cycled into work

Got really bored so cycled home for lunch.

Lunch: Lucy's homemade soup with 6 oatcakes

Then I cycled to Lucy's parents' house, then back to work.

Cycled home after work

Walked to Venture Bikes to visit fellow AMBS member Ben.

http://www.venturebikes.com/

As it turns out, Ben wasn't sure what the AMBS was, but never mind that. Picked up my mountain bike with it's newly-serviced brakes. Immediately set off on a 17 mile ride on the canal and on the roads:

http://www.sports-tracker.com/#/workout/Teece/e0arsediks8l8nns

The bike now feels horribly slow and sluggish compared to the Boardman and I'll probably never take it out on the roads again!

Dinner: two veggie burgers, two veggie sausages, pasta and broccoli

Mini-workout:

80 push-ups

70 tricp-dips

80 sit-ups

3 sets of dumbbell curls at 15kg

Snack: three wholemeal toast with peanut butter

Enduro Training Day 44

Breakfast: Muesli with skimmed milk

Cycled to work

Lunch: two dry wholemeal toast with baked beans and a veggie sausage.

My mate Trev turned 61 today and he brought loads of cakes and biccies into the staffroom. They were there all day, constantly calling to me as I sat at my desk and suffered, watching everyone else munching...

I was glad to get out of there and cycle to the pub to have 2 pints of Guinness [good source of iron!] with Trev and then cycle home.

Dinner: veggie burgers with pasta and broccoli

When I'd completely sobered up I did a mini workout whilst drinking loads of water:

Press-ups: 80

Tricep-dips: 70

Sit-ups: 80

Barbell squats: 3 sets at 42kg

Post workout snack: three wholemeal toast with peanut butter and a cup of Redbush tea.

Enduro Training Day 43

Woke up tired.

Breakfast: Muesli with skimmed milk

Cycled to work [2.6 miles]

Lunch: Lucy's homemade carrot soup with 6 oatcakes

Cycled home [2.6 miles]

Pre-workout snack: three wholemeal toast with peanut butter

Mini-workout

80 press-ups

70 tricep-dips

75 sit-ups

Went to martial arts lesson for an hour and a half of kicking and punching and generally getting sweaty.

Dinner: chicken breast, pasta and broccoli

My back and shoulders hurt.

Team B for the win.

Enduro Training Day 42

Monday

Breakfast: muesli with skimmed milk

Cycled to work [2.6 miles]

Lunch: Lucy's homemade soup with 6 oatcakes

In the college gym with Deadly Dan:

Jogged 1 mile on the treadmill

Then 3 reps of:

squats at 25kg

dumbbell curls at 16kg

military presses at 20kg

bench presses at 40kg

rows at 14kg

leg extensions at 32kg

leg curls at 32 kg

Dan used a lot more weight for the leg exercises!

Cycle home [2.6 miles]

Dinner: chicken breasts with pasta and a yellow pepper

Evening Exercises:

75 push-ups

65 tricep-dips

75 sit-ups

Snack: three wholemeal toast with peanut butter

Team B for the win!

Enduro Training Day 41 [late report]

3 weeks until we race!

Today was a rest day although I did do some exercise in the morning:

75 push-ups

65 tricep dips

70 sit-ups

Then I cycled to Lucy's, did a bike ride with her and Martha, and then cycled home. Lucy took me to the race track in Tudor Grange park so I could have a quick blast:

http://www.sports-tracker.com/#/workout/Teece/b9qm9ci6knvfe41n

So that's about 20+ miles of gentle cycling for today.

I had beef chilli and a beer and other naughty stuff today.

I'm hoping a relaxed today like today will give me some of my energy back for the week!

Enduro Training Day 40

Saturday was a nice day, with a nice balance of training and chilling out.

Up at 7am

Breakfast: Muesli with skimmed milk

7.30am ride: 15 miles with average speed of 15 mph.

http://www.sports-tracker.com/#/workout/Teece/d8t7vr2iuctdroma

Then I hopped on to the mountain bike and cycled up to the bank at Kings Heath and then over to Ben's shop in Stirchley. He is going to bleed both brakes for me sometime over the next few days.

Lunch: Beans on wholemeal toast.

At Lucy's: 4 cookies and a cup of tea.

Then Lucy, Martha and I attended Little Martha's naming ceremony. It was a lovely afternoon and I was really glad that I'd been invited and had been made to feel part of it.

At the party: One small glass of Champagne, glass of lemonade, lollipop, three triangles of tuna sandwiches.

Back at home: one and half bottles of beer, another tuna sandwich and another bowl of muesli!

Enduro Training Day 39

Breakfast: Muesli with skimmed milk

Cycled to work

Spent an hour and a half in the college gym - half hour of cardio and then worked on the legs for an hour- quads, hamstring and calves.

Lunch: 7 oatcakes [cheers Dan]

Cycled to town to collect photos from Jessops

Cycled home

Pre-ride snack:sliced chicken breast on wholmeal pitta

Very slow ride around town with the Critical Mass people

Cycled home

Dinner: chicken breast with a red pepper and wholewheat pasta.

Critical Mass was a strange experience, It was a painfully slow ride and my hands were throbbing from constantly tugging at the brake levers. There were around 140 of us with people riding old racers, single speed things, BMXs and mountain bikes. I saw two other Boardman road bikes there! I was uncomfortable riding through red lights which I didn't think was right but I didn't see anyone being rude to motorists. It was fun having people shouting and waving at us - especially pissed people up Broad Street!

My weight was 10st 3lbs this morning which is the lightest I have been for over 2 years [possibly a lot longer as I have lost any records of my weight from previous years.]

The legs feel good these days, but it's only a little over three weeks before the race and there is plenty of room for improvement...

Enduro Training Day 38

I've been lazy with my blogging so far this week, but we did go back to work after our long holiday, so maybe I've been too traumatised to write!

Today:

Food

Breakfast: Muesli with skimmed milk

Lunch: 4 oatcakes

Pre-ride snack: 2 slices of dry wholemeal toast

Dinner: huge chicken breast with cabbage and a yellow pepper.

Exercise

Cycled to work and back [5.2 miles]

Messed about in the college gym with Trev, Raye, Dan and Stan

Road cycle [36 miles]:

http://www.sports-tracker.com/#/workout/Teece/5d8drbn4rik46mha

Booze

One glass of white wine with dinner.

I was aching during the last 10 miles of the ride - hands, feet and bum. I'll toughen up, hopefully.

Enduro Training Day 34

Massively hungover today, so just the facts:

Set new PB over 15 miles:

http://www.sports-tracker.com/#/workout/Teece/73626a2u5u9nls5b

Then cycled to Mom and Dad's and back.

Total of 30 miles of cycling on the Boardman. [Plus went to Lidl on the mtb]

Mini-workout:

80 push-ups

70 tricep-dips

75 sit-ups

3 sets of dumbell curls at 15kg

Went to Dan's house and drank 3 beers, went home and drank a whole bottle of fizz.

Ate loads of nuts, cake, ice cream, etc etc today.

Team A for the win...

Enduro Training Day 33

Here's how today went:

Breakfast: 3 weetabix with soy milk

Cycled up to the shops and back on the mountain bike.

Cycled into town and back on the road bike.

Lunch: chicken breast with two slices of wholemeal bread and some pickled onions.

Workout

75 push-ups

65 tricep-dips

75 sit-ups

3 reps of dumbell curls at 15kg

3 reps of military barbell presses at 34kg

Cycled 14 miles at Cannock Chase with some of the AMBS:

http://www.sports-tracker.com/#/workout/Teece/75p18ei0tjtbv54r

On the trails: 6 oatcakes and 2 handfuls of mixed nuts and raisins

Cup of tea at Mom and Dad's

Dinner: Chicken breast with pasta and onion

Snack: 8 oatcakes with glass of soy milk.

I'm pretty pleased with my training over the last two days - plenty of exercise, no junkfood and no booze. Team B for the win!

Enduro Training Day 32

Let's start with the basics:

Food

3 Weetabix with soy milk; can of tuna with pickled onions and a wholemeal pitta; two chicken breasts with wholewheat pasta; a handful of mixed nuts a raisins.

Exercise

150 push-ups

190 tricep-dips

70 sit-ups

3 reps of dumbell curls at 15kg

Approximately 16 miles on the road bike in 1 hour and 9 minutes.

Booze

None

Today was the first time that I tried to do a Sportstracker ride on my beautiful new bike. Unfortunately, Sportstracker decided to simply stop tracking me when I was about 2 or 3 miles from home so I don't have a link for today's run.

I do have my own report however:

The weather forced me to ride at rush hour [it had stopped raining but the roads were still wet.] The traffic was so bad in places that I had to come to a full stop several times. I even had to ride on the pavement to get through Kings Heath. However, on the open road the bike was a dream come true. It was scarily fast and completely silent apart from a carbon-fibre type hum that I last heard when I was watching the Tour De France on ITV. My hands were aching from gripping the bars so tight - I kept expecting the bike to fly out from under me because it feels so light!

Here are some stats:

Number of times I failed to get my feet back in the fucking fiddly straps and clips after stopping at traffic lights: 3

Number of times I almost crashed: 2

Number of times the front wheel tottered about like Lucy at a staff party: 2

Number of times I tried to use the 'drop' bit of the handlebars: 1

Number of times I successfully managed to use the 'drop' bit of the handlebars: 0

Number of times I reached for brake levers that simply weren't there: 57643

Number of times I braked whilst trying to change gear: 2

And by Merckx it was one of the best rides ever! I swear the thing seems to flatten hills! I couldn't believe how fast I was zipping up the climbs on the way to Beckett's Farm - sometimes I didn't even bother to change gear! As soon as I get my confidence up when going downhill [and I work out what the dropped handlebars are actually for], this bike will be stupidly fast!

The only downside to this wonderful machine is that it may make things too easy. Today wasn't much of a workout - after 16 miles I was barely out of breath...

Enduro Training Day 31

I started the day with a splendid ride with Deadly Dan. We had a go at the timed Lickey Hills ride that Lloyd and Jake had been doing. Dan was hungover and the conditions were very soggy with big pools of standing water on a lot of the route, and the downhill section in the Lickey Hills very slippery.

We both worked hard, taking it in turns to lead and pull each other along the course. At one point, we encountered a group of dog walkers. One old dear stepped in front of my bike and asked me to stroke her dog. I explained that I was in a sort of race.

She replied, 'Oh, well just give him a stroke.'

What a silly old thing, I thought, as Dan sped away in the distance.

Anyway, the results are here:

http://www.sports-tracker.com/#/workout/Teece/d2lqgg94sro3hlet

The rest of the day was spent at Ragley Hall with Lucy and five kids and then in the pub with my mate Elvis. In other words, I had loads of very unhealthy picnic food followed by some beers. Cheers!

Enduro Training Day 30

Well, a very exciting day:

Firstly, I set a PB for the 8 mile blast around Moseley and Kings Heath:

http://www.sports-tracker.com/#/workout/Teece/ebmacdfovvbpmle6

Secondly, just as I was leaving the flat to go back to Lucy's, my new road bike was delivered, a week earlier than expected!

I took it out for a blast around Canon Hill Park, got it up to an average of 16mph, and promptly smashed into a dog that ran out in front of me. I had grabbed for brake levers that simply weren't there.

I absolutely hate the position of brake levers on road bikes - it seems ridiculous that I have to change my position on the bars before I can operate them - but I'm sure I'll get used to them in the coming months. I intend to use this fabulously fast and light bike to improve my stamina and endurance.

Looking forward to having a crack at the Lickey Hills timed run tomorrow!

Enduro Training Day 27

I visited the parents today. We had chicken, rice and salad for lunch but I also had biccies, ice cream, apple pie and coconut cake...

3 beers were consumed during the course of the day...

Cycled to Evans in Birmingham in the sunshine.

The timed bike ride was a real struggle today and I had to bite the bullet to keep my average speed above 10mph. I felt weak, sleepy and spaced-out; all I wanted to do was stop. Really not sure what caused it. [This was before I'd had any beer!]

http://www.sports-tracker.com/#/workout/Teece/5te2l4m5qnql7mno

In the evening, I did a workout:

80 push-ups

70 tricep-dips

80 sit-ups

3 reps of dumbell curls at 15kg

3 reps of barbell military presses at 34kg

PS Specialized inner tubes on sale at Evans - fiver each. But when I opened the box, they don't look anywhere near as good as the Continentals.

Enduro Training Day 26

Just the facts:

Food

3 Weetabix with Soy milk, tin of tuna with pickled onions and wholemeal pitta bread, 6 oatcakes with glass of soy milk, 4 veggie sausages with half a cabbage and potatoes [organic, from Dad's allotment], two handfuls of mixed nuts and raisins.

Exercise

Bike ride: 16.8 miles, average speed 12.7 mph

http://www.sports-tracker.com/#/workout/Teece/b2l0rcuelan5gs52

80 push-ups

70 tricep-dips

75 sit-ups

3 sets of Dumbells curls [15kg]

Booze

One and half glasses of white wine.

Had a new Shimano bottom bracket put on the bike.

Enduro Training Day 25

I crawled out of bed with my legs still aching and cycled up to the shops to get some milk. At home, I made rolled oats porridge with soy milk.

I spent the day with the parents which always means lots of fantastic food - we ate out and I had salmon and rice with salad [and also a pint]. Back at home, Mom treated me to fresh cherries with ice cream and cups of tea.

We took a long walk in the park with the dog after that [not exactly training, but better than sitting on the couch] and visited Dad's allotment.

Back at the flat, I leapt onto the bike and did my usual 8 mile blast [3 parks and some road work]. Unfortunately, Sportstracker messed up and only tracked 5 miles of the ride. The stopwatch function worked, however, and clocked me at 40:58 for the 8.1 mile ride. I can live with that.

Later, I did a few exercises:

Press-ups: 75

Tricep-dips: 65

Sit-ups: 75

For dinner I scoffed beef sausages with cabbage and spuds from my Dad's allotment.

When I realised that no-one from the AMBS was willing/able to ride tomorrow, I got stuck into the beers and am on my last [third] one as I type.

I guess I'm cycling solo again tomorrow although I may convince Lucy to join me.

Enduro Training Day 24

I woke up early after a rough night of cramping leg muscles - this has more do to with the kicking session in the martial arts lesson than Cannock Chase I think. Museli with soy milk for brekkie. Peanut butter on two wholemeal toast before my 21 mile ride of the day:

http://www.sports-tracker.com/#/workout/Teece/d7coo2bk7l6md9lk

This is the Rea Valley Cycle Route which I joined at Cannon Hill Park. Heading West, it is uphill nearly all the way and the vast majority of it is on cyclepaths or through parks etc. I only had to cycle on the road for about half a mile each way. I reached some sort of nature reserve and decided to explore it when the weather was better and I'd bring some supplies [I only had water with me today]. The place looked pretty big from what I could see of it.

Back home for a veggie sausage and fish finger sandwich [don't knock it until you've tried it] and a glass of soy milk.

A mini workout in the afternoon:

press-ups: 75

Tricep-dips: 65

Sit-ups: 70

3 sets of curls with 15kg dumbell.

Dinner was beef sausages with potatoes and green beans from Dad's allotment.

For afters I had a three handfuls of mixed nuts and raisins.

Team B for the win!

I miss beer and ice cream...

Enduro Training Day 23

Up early for muesli and then to meet Deadly Dan at Cannock Chase at 9:30. We did Follow the Dog and The Monkey Trail in a decent time - certainly the fastest I've ever done it. The rock gardens presented no problem to me this time - not after my experiences on The Beast! My only regret of the day was not bothering to tackle the Werewolf Drop. I wished I'd gone back and done it now - it didn't look as challenging as it used to in the wet! Dan did it without a problem.

We only had one incident with a dickhead rider: a guy on an Orange 5 pro showing off to his girlfriend. He waited for us to start a section then took off immediately behind us shouting for us to let him pass. Cock.

Dan and I took tea and cake in the afternoon sun before I headed off to see the parents and to consume more tea with biccies followed by a ham sandwich. At home I had two chicken breasts with potatoes and green beans from Dad's allotment...and a bag of crisps. And three beers.

I watched the London to Paris video on Vimeo in the evening: a bunch of guys riding on fixies. They made a big fuss of riding 120miles in one day - but I suppose on a fixie that would be difficult. I'd love to try it on a proper road bike, however. They looked really silly going down hills...

So, even though the diet is still poor and I'm drinking more than I should [for someone who's supposed to be 'training'], it would seem that my fitness is improving slightly - if today's riding is anything to go by.

Enduro Training Day 22

I had a lie-in until 9am today!

After a cereal and skimmed-milk breakfast I hopped onto the bike to do 22 miles on the canal:

http://www.sports-tracker.com/#/workout/Teece/7p07sp4drvfrseh1

Not a fast pace, but I wasn't dawdling either.

I then scoffed a banana followed by a chicken dinner with spuds and green beans from my Dad's allotment.

I had a bowl of muesli with soy milk just before I headed off for a 90 minute martial arts lesson involving lots of padwork and kicks but not much in the way of fitness tonight.

At home I devoured oatcakes and houmous and I'm going to open 1 beer tonight when I switch the XBox on.

So, a day of healthy eating - first time in ages!!

Enduro Training Day 21

On Sunday evening I was very excited to read about Dan's new build: a single-speed rigid mountain bike! I quickly invited myself along for his test ride.

So on Monday I got to Dan's before 9am and we headed off on the roads of Alvechurch and beyond:

http://www.sports-tracker.com/#/workout/Teece/d68mmni9fgdah56q

We cycled a total of 17.1 miles and we even visited the Lickey Hills visitor centre for more tea and cake! I was really surprised by how Dan managed to get the single-speed machine up and down the off-road sections at such speed and he easily kept up with me on the canal despite not having any suspension.

After another cuppa, I headed home to feed the cats. I cycled to the bank in Moseley but the queue in there was mahoosive so I decided another ride was in order:

http://www.sports-tracker.com/#/workout/Teece/foklvlg4rrmjscgr

This is part of the Rea Valley Cycle Route and it's a pleasant ride considering the location. I ended up back at the bank but the queue was still huge so I headed home. So that's a total of 27.5 miles of cycling, not including the cycle to the bank and back.

Diet was terrible and booze was consumed in the evening when the XBox was switched on!

Enduro Training Day 20

Today was a rest day. I went to see my parents, ate some lovely fatty food and drank some booze.

The P.B.S (Parts Bin Special)

Ok so this all started off because of a set of Kona project 2 rigid forks that I had in my parts store. I was going to ebay them, but during my research into how much I could expect for them, I stumbled upon the murky world of single speed mtbing, as many of the folks who partake in this madness run rigid forks to continue with the simple low maintenance aesthetic.

Now this was not a new discovery, having owned a fair few bikes with only one gear including a fixie, but re-kindled the desire to sample that pure simplified riding experience of not having a whole bag of gears to choose from.

There was however a problem, I had spent a fair amount on the refurb of my Dialled bikes P.A. and also have my big BMX gathering dust on the wall at home most of the time, I couldn't justify spending a heap of cash on another ride!

So I set myself a challenge to build a half decent single speed MTB for under £100. No mean feat as my last rear hub alone cost substantially more than that.
I had cranks,  a chainring, pedals, headset, forks, brakes, a seatpost and a saddle plus grips and cables going spare but that still left a fair bit of bike to find for not much cash.

Step in the members of AMBS and the very generous Ben at Venture Bikes.

I had mentioned to Ben ages ago that I was after a pub/hack bike and that if a decent sized (read massive) frame should cross his path to let me know. He came up with the goods in the shape of a classic mid nineties 20" GT Tempest triple triangle frame in one of my favourite military green hues. No longer a pub bike (although it will probably be used for going to the pub on more than one occasion)! It was now the basis of the £100 build. Ben also rustled up a set of Semi slick tyres and a set of bars, nice one.

A chance conversation with AMBS member Pete produced a set of LX Hubbed and Mavic rimmed V brake ready wheels and fellow member Lloyd handed over a virtually new Easton stem, things were coming together nicely and so far I had spent the princely sum of a fiver!

It was at this point that  I decided to start putting the dream machine together, feeling quite chuffed with my progress so far and lack of expense. This was when disaster struck!

I had committed a school boy error, the steerer on the Kona forks that had started all this were too short for the frame!!! Not willing to give up on the GT beauty, I decided the only choice was to buy a set of forks with a longer steerer as I was now itching to get it all together. A quick flick through the offerings on Ebay and I had secured a set of "Insane" formally a division of OnOne bikes, chromoly forks that I planned to remove the hideous graphics from (Mistake number two, they are lacquered over so will be staying until I can find some suitable stickers to cover them).

The purchase of a half link chain and chain tensioner and I was back in business. I completed the build today and after a quick test run up and down the road I can confirm it is possible, with a little help from your friends, to build a bike that flies for very little cash. I will be going on a full test ride tomorrow morning and will report back on how it performs.

Full specs, cost and pic of build below.

Thanks to Ben @ Venture bikes, Pete, Lloyd, Rory and the wonders of Ebay.

Frame -20" GT Tempest   donated by Ben
Forks  - Insane rigid chromoly   £40
Wheelset - Mavic rims on Shimano LX Hubs  donated by Pete
Singlespeed kit - DMR already owned
Tyres - Kenda semi slick   donated by Ben
Cranks - Primo Powerbite 3 piece   already owned
Chainring - Profile Imperial 33 tooth   already owned
Pedals - Wellgo magnesium   already owned
Chain - Clarks Half link   £15
Chain Tensioner - Gusset Bachelor   £15
Headset - Solid BMX   already owned
Stem - Easton EA30 100mm   donated by Lloyd
Bars - Easton EA 50   £5
Grips - Lock Ons   already owned
Saddle -  Unknown brand   donated by Rory
Seatpost - Push 27.2   already owned
Levers - Odd Avid Speed dials   already owned
Brakes - Shimano DX and Avid Speed dial   already owned
Cables - Clarks   already owned

Total cost £75 (All expense was funded by ebay sales of other bike tat so you could almost say that it cost nothing but think thats pushing it!!!)

Enduro Training Day 19

Can you guess how my training went today? That's right: I worked hard on the bike and then ruined it with lots of junkfood and booze.

Hmmm, seems to be a pattern developing here...

http://www.sports-tracker.com/#/workout/Teece/6rbqvolip5rb6460

Anyway, I met Deadly Dan, the only other member of the AMBS willing to train today, at 8.30 and we headed off to the Lickey Hills. I found it pretty hard going to keep up with Dan today and we got pretty sweaty on the trails. We did a bit of exploring and discovered lots of very VERY steep rocky bits and a nice bench. Then we had tea and cake at the visitor's centre! [Cheers, Dan.]

I must admit, I felt awful after the ride and Dan advised me to take a rest day on Sunday,

In the evening, I went up town with Lucy and about 6 other good people. We drank a few very expensive beers and then went home to sit up talking until 1am!

Enduro Training Day 18

Another day at Lucy's, another mass of lovely food, lovely booze and a lovely big bike ride. I did almost 17 miles including a big stint on the Stratford canal and some road work [at rush hour!]

http://www.sports-tracker.com/#/workout/Teece/f9ab102f5lb8hh8f

I got home after 17 miles, pouring with sweat and extremely hungry. Lucy had prepared the world's greatest curry made with loads of veggies, potatoes and chicken. I stuck the elbows out and got down to it with much gusto and determination. Lucy eventually had to take the pot away from me because I was in danger of doing myself a mischief. Fantastic.

In the evening, the DVD player was engaged and the cava and beer came out.

Along with cheesecake.

And jelly.

And ice cream.

Lucy reminded me that I was riding with the AMBS [Dan] in the morning so I restricted myself to just the one beer and two glasses of wine. Which is quite sensible for me these days...

Enduro Training Day 17

I had left-over apple-pie for breakfast...

Followed by Rice Krispies...

Oh well. Not the best start to the day. However, after a fish-finger sandwich I jumped on the bike and did a decent time on some road and canal work. The way back on the canal from Lapworth is all uphill past a lot of locks - good HIIT:

http://www.sports-tracker.com/#/workout/Teece/692icmi6tujvonig

It was my turn to cook at Lucy's so I made a stir-fry with mushrooms, spring onions, red and green peppers, baby sweetcorn, peas and chicken. And then cheesecake. And ice cream. And jelly. And beer. And cava.

At this rate, I'll be lucky if I can fit into my cycling clothes on the day of the race. Actually, the strange thing is, I haven't put on any weight at all. In fact, I'm a few pounds lighter than I was in March! Weird...

Enduro Training days 9-16

Hello again.

Well, over the last 8 days I've visited Wales and then moved in with Lucy for a while because her house got burgled and was unsecured for a while.

The training did continue, however, including a fabulous road ride in Wales:

http://www.sports-tracker.com/#/workout/Teece/dhoiag8ff46jgfmm

Chaps, travelling by train with your bike is fantastic if you get a modern carriage with a proper bike rack complete with straps. This was the situation on my way to Wales and it was a very enjoyable journey. However, on the way back there were 5 bikes and only two bike racks. Even though I was the only person to have pre-booked a place for my bike [by calling the train company] I had to stand with my bike for most of the return journey. Here's my video of my trip to Wales:

I've been riding a lot over the last week and have managed to do 56 miles since I got back from Wales [including 12 in the Lickey Hills with an incredibly fast 'unfit' Matt.] Here's an example of one of my rides:

http://www.sports-tracker.com/#/workout/Teece/devhk60hpdb64ghl

I've found that mixing canal and road work means I can get some decent stamina work done on the flat and then some HIIT on the road. Feels good.

As usual, the diet is a mix of very healthy protein and carb breakfasts and lunches with insanely unhealthy puddings and snacks. Also, Lucy and I have been drinking loads of cava while watching films in the evening!

Well, I'm off for a ride soon. Team Flapjack for the win!

Enduro Training Day 8

Hey Dan

Cycled into town TWICE today [because I forgot something] and got myself some toe clips because I can't afford that fancy SPD stuff. I then proceeded to set my fastest time over the 8 mile blast [three parks around Moseley and Kings Heath.] Coincidence? I think not.

http://www.sports-tracker.com/#/workout/Teece/5ks8bo8sv3gjqpq0

Eating well today too: Wholewheat muesli, mushroom omelette on wholemeal toast, 2 apples, one cup Redbush tea, half a pint of soya milk, peanut butter on toast, two chicken breasts with half a cabbage.

Mini-workout in the afternoon: 85 push-ups, 75 tricep-dips, 80 sit-ups.

In the evening I attended a very sweaty martial arts lesson involving kicking and punching pads, sparring and more push-ups than I care to remember.

Feeling rather fit but I'm considering having a rest day tomorrow: when I climbed off the bike today my feet, legs, ass and hands were aching badly.

Enduro Training Day 7

So, the idea this week was to improve the diet.

FAIL.

Breakfast was good: wholewheat muesli with soy milk. But then I met Lucy at Canon Hill Park and before you know it we were tucking into tea and flapjacks.

The rest of the day I ate what I wanted: omelette on toast, fish finger sandwich, three packets of crisps[!] two apples, and chicken with spuds and a green pepper. Then I put the XBox on and drank a real ale...!

On the exercise front: after I left Lucy, I cycled to work and then cycled to the bullring markets to buy chicken and veggies. Cycled up to Kings Heath to visit Oxfam [2 books and a CD, yay!] Then I did a sportstracker ride:

http://www.sports-tracker.com/#/workout/Teece/eii08bfon2503vf7

Not as fast as last week, but then I was very unlucky with traffic lights today...[I know, excuses].

In the evening I did another mini-workout:

80 push-ups, 70 tricep-dips and 80 sit-ups.

dumbell curls [15kg]

I'll have a healthy eating day tomorrow and I'm sure I'll feel much better for it.

By the way, is anyone actually reading these blogs? There hasn't been a single comment or 'like' in a week. I just get the feeling that I'm talking to myself...

Enduro Training Day 6

Today was very similar to the past week in terms of training: lots of exercise but a very poor diet.

Breakfast was not bad: rice krispies with semi-skimmed milk followed by hot muffin with peanut butter. But then the flapjack came out...

Martha, Lucy and I went out on our bikes for a couple of hours. We visited three parks and a nature reserve. I caught a grasshopper. The ride wasn't much of a challenge compared to those over the last few days, but all the miles count I guess.

Back at Lucy's and the day's healthy eating plans went straight out the window: chocolate birthday cake, crisps and lots of tea.

When I finally went back to the flat I did a little workout session:

80 push-ups, 70 tricep-dips, 80 sit-ups

Overhead Presses on the barbell [33kg]

Dumbell curls [15kg]

Then I was so hungry that I scoffed fishfingers with pasta and a red pepper. Then two bottles of beer while I watched Jenson win on the BBC iPlayer.

Oh well, I'm not sure how much benefit exercise is when my diet is so bad. My target for next week is definitely healthy eating!

Next Monthly meet

It's been agreed that the next monthly meet of the club will take place on the 11th August a week later than usual. Venue TBC.

Enduro Training Day 5 [late]

After a two egg omelette on wholemeal toast and an apple I did a mini-workout:

80 push-ups, 70 tricep-dips, and 75 sit-ups followed by some dumbell rows [23kg] and dumbell curls [15kg].

I had some oatcakes and hummus after this, followed by muesli and soy milk.

By midday I was bored, by about 1pm I was on the bike:

http://www.sports-tracker.com/#/workout/Teece/8oqui5sq7f1klh44

During my ride I helped two pairs of lady cyclists in distress: I changed an inner tube for the first pair and then got my Allen keys out for the handlebars of another. Chaps, if you have any single mates advise them to go cycling on the Stratford Canal and take their tubes and tools!

I had my iPod with me and the following albums got played:

Neil Young - Harvest

Neil Young - After the Gold Rush

Neil Young - Zuma

John Fogerty - The Long Road Home

And then I switched over to my 'sports' playlist containing various upbeat hip hop, drum & bass and heavy metal to get me home. The most effective track being this:

After 37 miles, I felt extremely hungry, and, in the absence of flapjack, scoffed 3 veggie sausages, a yellow pepper and a head of broccoli.

Then, dudes, I came to join you at the Red Lion for two pints of lovely ale and to listen to terrible 80s tunes.

At home, Lucy and I tucked into cheese and biscuits, with another ale and a bag of crisps for me!

I'm going to be very fit and very fat at the same time. Is that possible?

Team B for the win!

Enduro Training Day 4

Martha's birthday today.

I had a reasonably healthy breakfast to start with: beans on wholemeal toast, an apple and a pint of water.

Then I cycled the 7.1 miles to Lucy's house:

http://www.sports-tracker.com/#/workout/Teece/bk966f8gifds9gpd

The party was a picnic in the local park and involved games of rounders and croquet. I cycled there with 4 of the girls while the boring adults drove their cars. It was an ace afternoon and I consumed a long list of unhealthy foods including Maltesers, Pringles, mini sausages, crisps, cake, ice cream and jelly. I believe this is what Lance Armstrong used to eat before a Tour.

After the celebrations ended, I cycled home the long way via the canal and Canon Hill Park. It was a little over 12 miles and I kept a reasonable pace:

http://www.sports-tracker.com/#/workout/Teece/1urds4puh0v6gd6p

I'd estimate 21+ miles total cycling for today.

At home, I did a mini-workout of 75 push-ups, 65 tricep-dips and 80 sit-ups. I then cleaned the bike before sitting down to a plate of chicken breast and cabbage, and an episode of Star Trek.

No beer on a Friday night, and no AMBS ride in the morning. What is the world coming to...?

Enduro Training Day 3

Didn't have much time for a ride today because I had to take Dad up to the hospital. So, after muesli, I managed to fit in an 8 mile blast around Moseley and Kings Heath:

http://www.sports-tracker.com/#/workout/Teece/2f695vimqrot1gqa

I scoffed some cold beef sausage [protein, remember?] after the ride and chugged a pint of water. At my parents' I was treated to TWO jam scones and cups of tea. After I got back from the hospital and walking the dog with Mom, I finished off the hummus from yesterday with a wholemeal pitta.

Then I decided to do a little workout:

I did 75 push-ups, 65 tricep-dips and 80 sit-ups as a warm-up and then some squats [42kg] and curls [40kg] on the barbell. I felt a bit shaky after, but also felt pumped.

Next, I went to ASDA and bought loads of healthy food before making myself a tasty dinner of chicken breast and cabbage.

Am now enjoying my last cup of redbush tea before bed [it tastes weird without biscuits or flapjack!]

Enduro Training Day 2 [late]

Scoffed some muesli for brekkie and then cycled 3 miles to meet Lucy at the Horseshoes pub in Kings Heath. We cycled down to Dicken's Heath for a pot of tea and to slag the place off:

http://www.sports-tracker.com/#/workout/Teece/71mrthkj3nac6vkq

From there, we got back on the canal and headed towards Lapworth. I needed to pull over for lemonade and peanuts at a pub because I'd ran out of breakfast by this point. Then we cycled the eight miles back to the car:

http://www.sports-tracker.com/#/workout/Teece/7uskeok3qac8pni9

I then cycled the three miles home back to the flat. That's 22+ miles of cycling for me, albeit at a slow pace. Lucy is doing really well at riding and is proving to be really strong at keeping a steady rhythm over the miles.

Remembering Louise's advice from earlier in the week I decided to increase the protein intake today. Lunch was 200g of hummus [with pitta] and for dinner I got stuck into 4 beef sausages with a whole head of broccoli.

On the night, however, Lucy appeared on my doorstep with Inception on DVD and 3 bottles of real ale...

I drank two of the beers and put my feet up until bedtime!

Enduro Training Day 1

Sportstracker link for tonight's training ride:

http://www.sports-tracker.com/#/workout/Teece/f048533h4ca7itjm

So chaps, we decided yesterday that we'd be entering the Forest of Dean Enduro race on the 25th of September - exactly 2 months away. I'm still not sure whether I'm going in as part of the AMBS team [I'd like to!] or as an individual, but one thing is for sure: I'm definitely doing it!

In an effort to not embarrass myself on the day, I thought I'd try to make more of an effort on the fitness front. Plus, as extra motivation, I've decided to keep you guys up to date with my progress via the blog.

Today, I set a new PB over a 15 mile road ride on the Halfords. Previous best was a 13.5 mph average speed. Today, it was up to 14.5 which is good progress, although I was very lucky with the traffic lights.

My diet was fairly crap but very tasty: one of Lucy's lovely picnics in Twycross Zoo involving ham and cheese, Wotsits and homemade flapjack. In the evening I stuck to pasta, chicken and broccoli...and a bottle of beer.

Current weight: 10st 7lbs.

Had a good chat with Louise, the lovely triathlete coach, on the phone tonight. She was telling me all about nutrition and how protein is more important for us guys than carbs! More chicken and less spuds for me then!

My personal history of Mountain Biking!

It’s late November 2010. I’m watching a YouTube video of an extremely hairy guy with a disordered beard sitting on a bicycle that I could never hope to afford. “Look ahead on the trails,” he tells me, and then proceeds to demonstrate this technique on his marvellously impressive mountain bike. The reason I’m watching Ed Oxley show YouTube how to ride a bike? Because in a few short weeks I’ll be going on a mountain biking day-out which will be my first true experience of riding off-road...

I’ve always had a bike. My first ride that didn’t have stabilisers was a BMX Panther in glorious black and chrome. My brother had one too, bought from a catalogue, and we used to ride them to my Nan’s house and back pretending to be motorcycle cops.

A few years, another BMX and a Raleigh Tomahawk later, I found myself riding a red road bike with gear-levers on the down tube and constant slow-punctures in both tyres. One Christmas, just after university, I was presented with a Universal hybrid with rigid forks but fairly knobbly tyres. It was at this point that I started taking cycling a little more seriously. I marked out a ten mile route for myself on the roads, then later a 15 mile route that incorporated a bit of canal work and the wildlife reserve at the back of Elmdon Park. The Universal  didn’t last long under that sort of beating and when the bottom bracket started to make snap, crackle and pop noises I promptly gave up. It was my girlfriend at the time, a much more dedicated road-cyclist than I, who took the dead Universal to a bike shop. They told her that the Universal wasn’t designed to go off-road and proceeded to sell her a ten-ton ‘full-suspension’ off-road bike made of big lumps of iron and a huge spring. It was called a Vertical Something-Or-Other. At the time, I thought this bike was fantastic and I took to the canals and parks with renewed vigour and a stop-watch. I had little idea what I was training for, really, just that I wanted to train...

 The Vertical Something-Or-Other lasted six years and I even used it to get to work. I never cleaned it. I never considered wearing a helmet.

Through the Cycle-to-Work scheme I was able to afford my first ever decent bike: a Halfords mountain bike with hydraulic disc brakes [what the hell are those?!] 100mm suspension at the front and an aluminium frame. I remember actually laughing out loud the first time I rode it, on the way home from Halfords, because I simply couldn’t believe how light it was and how everything on the bike just WORKED without any clanks, bangs or grinding. 

It was a work colleague, Deadly Dan, who suggested I might want to join something called the AMBS. I was promptly signed up to the Alvechurch Mountain Biking Society Facebook page which featured the profiles of 9 other blokes and a video of someone falling off his bike. Okay. What now? I was then informed that I was invited to take part in a day trip to Cannock Chase to do some proper mountain biking. Mountain biking? I thought a mountain bike was just a type of bicycle, I didn’t realise it was something you could ‘do’. Would I have to wear lycra?

Chats with Deadly Dan, Singletrack Magazine and YouTube helped to give me some idea of what I was in for. So in November I found myself watching Ed Oxley tell me to look ahead on the trails... 

In the 8 months since I joined the AMBS I have ridden almost every day, with very few exceptions. I enjoy riding with the lads: helping each other to come to grips with a TTF, helping with repairs, enjoying the victories over a particularly challenging section [Lurch!] or the joys of some astoundingly swift and sweeping trail [Pink Heifer!]; but I also crave the thrill of pitting myself against a stop-watch over some familiar terrain, or pointing my front wheel in a new direction to see what lies over the next hill. The freedom that mountain biking has given me is the thing I hold most precious about this sport. That, and the amount of flapjack I’m permitted to eat.

By Ant

This evenings ride

A good ride tonight with the other Alvechurch group 17 miles of a mixture of both road and the lickeys. A nice bunch and a steady pace plus they showed me a couple of new bits on the lickeys which are fun!

Welcome

Just a quick note to say welcome to the AMBS blog. Hopefully, this will become the place where members can let the rest of the group know what's on their minds, when/where they're next planning to ride and what shiny new bike part they are planning to buy. So come in, sit down and relax.