Training Log Archive: GD44

BMBO 2023 #08 - Hay on Wye

Third overall. A surprising result if I was brutally honest because I had quite a few technical issues and one medium nav error. I wasn't sure about my route choice but turned out it was good.

I didn't think that I had raced an MBO in this area before but Ifor told me on arrival that I won it in 2014!

Start - I struggled to find a route that would knit all the big CPs together if I went clockwise so I decided to go anti-clockwise where I could see a route that would pick up the 20 and 30 pointers albeit with a ride up the track that I had decided not to ride up when I looked at the taster map.

S>16: Spent 4 minutes looking at the map (see above) and off I went. Rob Sanderson (AJAX) was just ahead of me initially on his cross/gravel bike. Reasonable climb to the CP.
16>25: Big climb up to 419m and down to the CP. OK
25>15: Big descent down to this one. I thought I had flown past it without getting it as my watch didn't buzz but it had picked it up.
15>24: Climb to the CP. Along the way I was in two minds as to whether I would carry on up the hill or go back and pick up CP4 (10pts).
24>13: I decided to carry on up the bridleway to CP13. It was less bad than I had anticipated but it was steep in places but rideable mostly but I did have to get off a few times where there was a step up for example. Greasy in places. There was a fork at one point and I wasn't sure which way was the bridleway and there were no signs. I stopped a few times to double check the map which probably cost me a minute or two. The last short section was on tarmac road as it was the farm access.
13>23: I was in two minds as to whether I should drop slightly to get CP14(20pts) and then hike up the bridleway to the CP23 at gospel pass. I decided that I might regret this so I stuck with the safe option of dropping CP14 and heading up on road to gospel pass for the 30 points. It was a long way and big climb and I did wonder if it was worth the time. But I was glad I did because it wasn't mud!
23>3: Quick descent back down to this one. Whilst on this descent, I was deciding whether I do the route that I eventually undertook ((26>2>27) or whether I should do 12>21>11. At CP3, it was a virtual "flip the coin" moment and I decided on the 26>2>27 loop.
3>26: There wasn't an obvious track on the ground so I crossed the moorland on where I thought the PRoW was located. Slow going on grass.
26>2: Short section of dirt track and then a very steep greasy tarmac road. I took it easy on this section as you could easily slip off on the bends.
2>27: Up the road and down the field to CP27.
27>1: As I was leaving CP27 back up the way I came into the field, Ifor was heading down to collect it. Then a gradual climb on road to CP1.
1>30: My chain got jammed between the cassette and the hub which cost me time and got me some very oily hands. There was a bridleway shown on the map through the fields to CP30 but when I stopped on the road to "see " it, I couldn't. So I decided to go the slightly longer way round. This involved more climb on road, then a descent to the valley floor and then up through Abbey Farm. I lost x mins here where there was a bridleway "crossroads" at the farm. I inadvertently went NW rather than NE at the farm. Ifor was approaching on the "short cut" that I didn't take and passed me here. Climb up to CP30 from the farm was hard on the grass.
30>22: Slow ride on the moorland ridge.
22>17: Descent through the woods which was wet and rutted in places which almost sent me flying! Popped out onto road and decided to get CP17 which was an out and back. I almost stopped too soon where there was another road/footpath junction. Saw Ifor here.
17>9: ~2km road section. More climb than I expected. I was concerned about running out of time from here. Could see Ifor ahead.
9>29: Left the road and into fields where there was an old track which was very wet and muddy. I was surprised not to see Ifor. I later learnt he went to get CP10 and CP19.
29>8: Fast descent and then flat road - fast
8>18: Another fast leg as on road. A few little bumps and then a big descent on narrow damp roads. Taking it easy on the bends.
18>7: At this point, I wish I had gone from CP8 to 28(30pts) as I thought I'd get back too early. However I only got back with a minute to spare. This leg had a climb on road up to ~300m and was then mainly descending to the CP.
7>6: Scent out of the valley and then a fast descent to CP.
6>F: Fast descent into Hay and then slowed down a little to make sure that I didn't take the various wrong turnings. Finished with less than a minute to spare. Perfect!

Ride to CIWW

K2 paddle with Neal Fletcher down at Cardiff Bay Kayakers session at CIWW

On Wednesday evening, we informally said afterwards that we'd like to get under 1hr for the 10km out and back. We managed this today!

K2: an old Kirton Stiletto (wobble factor 4 but with low seats so probably a 5 or 6). Boats are usually rated on a "wobble factor" of 1-10, with 1 being very unstable and 10 being stable.

https://www.marsport.co.uk/k2s/marsport-stiletto-k...

Had a giant toasted tea cake and capuccino with Neal, Nick & Caroline afterwards too.

Ride to CIWW with pannier bag which contained split paddle and PFD and change of clothing + towel.

Run to work

Red Dragon Centre Gym (Simply Gym)

Bicep curls on ball (10kg): 3 x 8
Shoulder press with dumbbells on ball (10kg): 3 x 8
Chest press (10kg): 3 x 8
Tricep pull downs (cable machine 18.75kg): 3 x 10

Pull ups: 4,3,3

Side leg raises: 3 x 10
Clams with red ProIron Heavy band round knees: 3 x 10

Front plank: 2 x 60s
Side plank: 2 x 30s each side
Press ups: 1x10

hamstring stretch
glute stretch
groin stretch

Ride home from work

Ride to work

Left the bike in work and ran home

Second K2 paddle with Neal Fletcher at CBK

Faster than previous as we stopped/paused fewer times

Discussed a soft target of attempting to beat 61minutes or potentially 60minutes by the end of the summer (for 10k).

I enjoy these K2 sessions because I seem to be getting a good (better) workout than when alone in a surfski.

My new no drinking policy and calorie counting seems to be working so far. Weight dropping gradually.

RTW

Some slightly sore glutes and quads from yesterday's hike.

Bicep curls on ball (9kg): 3 x 10
Shoulder press with dumbbells on ball (9kg): 3 x 10
Chest press ditt: 3 x10
Tricep pull downs (cable machine ~18kg): 3 x 10

Pull ups: 2 x 3

Side leg raises: 2 x 10
Clams with red ProIron Heavy band round knees: 2 x 10

Front plank: 1 x 60s
Side plank: 1 x 30s each side
Press ups: 1x10

hamstring stretch
glute stretch
groin stretch

Ride home from work

Brecon Beacons Hike

Loaded the Inov8 22 rucksack up with a 5l container of carpet detergent and some kit and then hiked a few of the peaks in the Beacons. Stunning.