My week in training…
Posted 20/08/08
With the Tour of Ireland (27th-31st August) 7 days away then only a weeks gap before the Tour of Britain (7th-14th September), preparation leading up to the race is very important and hard to get right. You need to strike a good balance between doing enough training and making sure you don’t do too much as you want to be going into the race full of energy and not feeling tired.
Wednesday
Simple ride of 4hrs with 2-3 climbs, just a maintenance day. Hopefully with a group but a lot of people don’t like training in the rain…. so I will probably be on my own.
Thursday
This will be a split day with the mornings session being 2hrs which include 4x5mins efforts all at an even pace through out, with the rest of the ride being easy. Then in the afternoon I will do 2:30hrs with 2x20min at the same sort of effort as riding on the front of the peloton for the first 15mins then the last 5mins will be full gas
Friday
Will be a recovery day, either 1hr to the local café if the weather is good or a day off.
Saturday
This will be the last hard day before the race, I will do 5hrs with 1x45mins (after 3hrs on the road) on the treadmill at a ramped effort where I will keep the speed the same but keep increasing the gradient until I am going full gas at the end.
Sunday
This is where I will start to back off and get ready for the race, so it’s just a 2hrs easy ride in light gears… recovery, recovery, recovery!
Monday
This is another easy ride of 2hrs but with 30mins motor paced after an hour at the same sort of pace as if you were just sat cruising in the middle of the peloton just to get a little sweat on and spinning the legs over in race gears. Don’t want your body to completely shut down… we travel to Ireland today as well.
Tuesday
Today is all about resting up as the race will start tomorrow so it will be a normal pre race ride with the rest of the lads with a little 10min ramped effort just to get the legs ready for tomorrow.
20/08/08
Dresden yah!
A little insight into a big pro race in Germany, the Saschen Tour.
I’m doing this race as part of a 7 man team for Great Britain with fellow team mates:
Kristain House, Ben Swift, Chris Newton, Dean Downing, Rob Partridge, Johnny Bellis and myself.
We travelled to the race the day before it started where we were going to meet Swifty and Johnny before our connecting flight to Dreseden and a short drive to the race hotel… and what a race hotel it was as we pulled up with all the teams already set up in the car park. Columbia, CSC, Rabobank, Gerolstiener, Milram etc… a pretty impressive field! We only managed to squeeze a 30min ride in today around the city before heading to the team presentation at the city’s shopping mall where we were introduced to the crowd and a herd of autograph hunters.
Stage 1 – 188km
I came into the race with a little bit of a cold so I am hoping I will get better as the race goes on. Was a typical pro style race where after a relaxed start all the attacking started to get in the early move of the day which resulted in a breakaway group of 3 riders being finally allowed to let slip away. As soon as the break was established and all the pro teams were happy with it the peloton just shut down to a training ride pace of about 30kph with everyone riding along just chatting, eating, getting bottles etc. The break was allowed to get 12mins before Columbia started riding tempo to bring it back. The race came alive as soon as we got to the finishing circuits with all the teams trying to get their sprinters to the front and out of trouble. We knew we couldn’t compete with the other teams to do a lead-out so we decided to just try and keep Swifty and Johnny out of trouble and at the front for as long as possible. With no team taking control of the race in the finale it was pretty hectic in the peloton. The increase in pace resulted in the breakaway getting caught in the final kilometre. Swifty did a good sprint and got 2nd on the stage
Stage 2 – 242km
Long old day in the saddle today! With a 10km neutralised today as well its going to be the longest ride I’ve ever done. Felt bad at the start today but came around as the race went on, it followed the same format as yesterday with a break going away and the peloton shutting down. The break was allowed to get a gap of 15mins today with it being a longer day the pro’s had more time to bring it back. It’s hot out here racing at the minute so today we got through the best part of 12 bottles so there was a lot of stopping to water the plants today – ha! Was annoyed that I missed the split today when CSC split it in the crosswinds, I think I had the legs to be in the front group but switched off abit and weren’t paying much attention because I thought it was going to be a bunch kick and they caught a lot of people napping. But after getting to the finish and hearing about Kristian and Dean making the final break of 8 with Dean getting the win and Kristian getting 4th everyone was in good spirits… its going to be a long day tomorrow as Dean took the yellow jersey as well… what a ride! I was rooming with Dean all week and it was an understatement to say he was a little excited - ha!
Stage 3 – 188km
Well starting the day today with the yellow jersey it was going to be a big day out trying to defend it… but we all had a team meeting at the start and everyone agreed that we wouldn’t ride to defend it and try and get in to the break which goes against the un written rules of cycling but we got a lot more out of the race than what was expected against the quality field that is here. I felt good in the race and got in a few moves at the start but all the pro’s are switched on and knew what we were trying to do so won’t let any of our guys get away. After a break was established it settled down into the usual pattern of riding slow, riding tempo then racing flat out! In the finale on the finishing circuits a break got away so we all had to ride flat out to bring it back… but after we rode soon as we hit the 2nd cat climb my reverse light came on and I settled into the grupetto and cruised around to the finish.
Stage 4 – 36km Time Trial
Urgh… what a grim day! Today the plan was to just get around inside the time limit. Doing a time trial on a pan flat course on a standard road bike against Pro Tour riders fully decked out in go faster kit… hmm interesting! Only good news is that my cold is starting to clear up, oh and that we are in the same hotel for 2 nights… what a luxury! It’s the little things. The time trial went okay… I cruised around and averaged 40kph enough to stay in the race… really impressed today to see how fast these guys ride with Bert Grabsch winning and averaging 12kph faster than me! Gees that guy goes quick!
Funny thing today was watching Dean attempting to warm on the dreaded turbo and lasting 13mins before he cracked ha!
Stage 5 – 146km
Today was the hilly stage with 3x2nd cat climbs and 2x1st cat climbs one of which goes up the side of a bobsleigh run… so the talk of the day was ‘to 25 or not to 25?’ Everyone stuck with their 23’s except Dean - he punctured before the climb and ended up with a 23 anyway. Oh and did I mention that Rob broke his race bike so he had to do today’s day on his low pro with road handlebars…try not to laugh! Today I was feeling really good all day and was really enjoying the twisty roads and climbs. The normal thing happened with a break going but this time we weren’t able to bring it back. The last climb of the day came with 20km to go and that’s where the race split in half leaving me, Swifty, Johnny and Kristian in the front group. Swifty was feeling good for the sprint so I rode on the front with Milram to try and bring the break back leaving Kristian to look after Swifty for the sprint. With 5km to go my job was done and I was left to cruise around the remaining lap of the finishing circuits… Swifty got 3rd in the bunch kick. After the stage a French shower and a quick shuffle of bags and bikes and it was off to the airport to catch our flight and to see Gert Stegmans win the last stage of the tour in the airport bar with the Rabobank, Milram and Columbia teams with a beer in hand… lovely!
At the start on the first day
Dean and has mate Pedro before the start of the day he won
Before the start of stage 3 with Dean in his yellow jersey
Dean’s 13min warm up…haha!
Travelling Days
Today I left for a 3 day stage race in Hungary travelling days all involve pretty much the same, the only difference is the destination really. It normally goes something like this:
Early start... but this morning weren't too bad as I was staying at my team mate Rob Partridge's house in Wrexham and we aren't flying from Manchester until lunch time.
Bike ride... I always ride my bike unless I am travelling at stupido'clock it all depends how pushed I am for time but I try and get out on the road for a few hours with a coffee stop if time is on my side. If I'm pushed for time or its raining I'll go on the rollers - don't want to be cleaning my bike more than necessary do I!
A lot of hanging around... doesn't matter if you are on a good or bad day I can assure you there's always plenty of this. I always try and make it as stress free as possible and take my mind off it all by reading or listening to music or on my iphone.
Sandwiches and Coffee... that's all you seem to eat and drink because you are on the go all day and it's just easy to pick up and go.
My day pretty much followed the above ahh travelling days - you gotta love them!
2km Prologue
The race starts tonight with a 2km uphill prologue so this morning we went out for an easy couple of hours to check out the prologue course and spin yesterday's travelling out of the legs. Even though the prologue doesn't start 'till the evening the hours always seem to disappear and the next thing you know you are staring down the start ramp. It didn't help by the fact that we had to go to a presentation which only ended 30mins before my start time! Oh well a quick little ride around to find a hill then ride it hard twice was never going to be enough of a warm up. And it wasn't! The team did well though with Ben Greenwood getting 2nd and missing the win by 2secs.
171km that was hot!
Hot, Hot, Hot! Today the race wasn't starting until 3pm at the peak temperatures of the day. After having our breakfast we had a 2hr drive ahead of us where we were going to race back to the town in which we were staying (Svezsyard). However, before hand we had a lot of time on our side, after going for our pre race meal at 12 noon which just consisted of weird tasting spaghetti! We spent the rest of the day in the shade of a café sipping some good coffee and enjoying the local atmosphere! The plan for today's race was to protect Ben and Kristian (House), try and slide in a few moves but in general we were going to play the waiting game for tomorrow's hill top finish - everything else would be decided on the road. As far as the race went it was pretty uneventful except one of the intermediate sprints when I had to set up (Graham) Briggsy. It was very controlled with the Italians doing a good job of controlling a 3man break. The front group whittled down to around 50 guys with a 15km flat run into the finish where me, Rob, Ryan and (Simon) Holty were trying to control the bunch into a lead out for Kristian as he was sprinting well earlier in the stage and picking up 2 intermediate sprints. As it went the finale was very hectic with a lot of teams doing a lead out, I hit out with 2km to go expecting the other lads to be on my wheel but they lost my wheel and Kristian got boxed in the sprint oh well there's always tomorrow!
A.M. 160km P.M. Criterium... that hurt!
A.M. Today was the day where we were going to try and win the race The plan was to get Ben to the bottom of the finishing climb and let him do his thing. But with Kristian sprinting well and with the intermediate sprints having time bonuses it was going to be a big day out. Was so hot today that the roads were melting and the stage that looked like the profile from a saw blade didn't disappoint. For the first part the race was controlled again today, but the cracks were starting to appear in the Italians as the race went on. With Briggsy helping Kristian out in the sprints he managed to win two and was now virtual leader on the road by 3secs. As we came into the finale of the race the racing really started to kick off with loads of attacking the race leader which whittled the front group down to around 50 guys. Coming into the finish it was only me and Rob left to set up Ben and Kristian with Rob pulling on the front for the last 5km to keep it together and me keeping Kristian right at the front out of trouble and making sure he was on the right wheel for the finish. Then with the job done I put my reverse lights on and cruised up the hill trying not to cramp. News was that Ben got 4th on the stage and 4th overall but with Kristian cracking a bit on the climb he finished 7th overall and won the Green Sprinters Jersey.
P.M. This event had nothing to do with the stage race but still it was a race and we wanted to win it! It was held around the town that we were staying in so we had plenty of time to check out the triangle style course of hill; descent; flat it just had to be repeated 25 times. Plan was to follow moves early on then start attacking ourselves later in the race with setting Briggsy up for the sprint in mind. I think Kristian was unhappy that he lost the race today because he was on a mission tonight getting in the break, dropping everyone, puncturing, getting caught again, then dropping them all again to win solo. Then the other lads dominated the rest of the field with a perfect lead out for Briggsy to win the bunch kick for 3rd. In the criterium I was feeling really bad and was going deep just to sit in the wheels and watching the other lads dominate the race the way they did and me not being able to help out I was not happy at the finish but a quick spin of the front wheel 2 revolutions later and it had come to a stop I had broken a spoke on the cobbles. Could have done without that! Never mind a few beers later with the lads and everything was good
Budapest... and a proper meal!
Race over and we are back to a travelling day J which turned into a bit of an epic! It was quite nice for a change actually as normally we get to race in all these places but never normally get to have a look around. With John and the rest of the staff driving back we got dropped off at the airport at 11am ready to catch a 9:30pm flight so me, Rob, Ben, Kristian and Briggsy caught a train into Budapest to spend the day and our prize money on coffee, coffee and yeah you guessed it more coffee! Oh, and our first proper meal of the trip at an Italian!
Enjoy the first in a series of blogs from a leading Wales Elite rider, Dale Appleby - the Miskin man who graduated from Talent Team to representing Wales at the Commonwealth Games, and looked to be on form for his best season yet before a broken collarbone at the Girvan Classic (whilst challenging for the overall lead!) put his season on pause...My cycling career started relatively late with me doing my first race at 15. I got into cycling through my step dad who used to race triathlons, but I got bored of swimming and weren't very good at running so it was only one left I guess. Fortunately I got drafted into the Welsh Talent Team Programme which led onto the junior team, and onwards to representing Wales competing in the 2006 Melbourne Commonwealth Games. Last season I was based in Tuscany, Italy racing for an amateur team there and represented Great Britain on numerous occasions through out the season. This year I am racing for Rapha-Condor-Recycling and am hoping my luck will change after having to get my collar bone plated after breaking it in a sprint finish in March.
Dale's crash at the Girvin Three Day
My love of bikes
I've been riding bikes ever since I can remember from BMX to Mountain bikes and now Racing bikes. When I was younger you would always find me with my bike, I just liked the freedom of being able to go anywhere I wanted setting off in the morning and just spending all day out exploring new places
Dale with Geraint Thomas (Barlow World)
before the Smithfield Nocturne Event
Coffee Coffee Coffee
It is fair to say that I do like a coffee and have to get my fix at all the places that I have travelled to, from Bangkok to Melbourne to Montreal. The best Cappuccino I've ever had is in a place called Cappuccino King in Monsummano, Italy the spoon can stand up in the coffee because it's so thick!
My travel must-haves
Iphone! It does everything, Ipod, Phone, E-mails, Internet, Camerawhat more do you want?? Lets me keep in touch with friends and family which is quite hard to do when you are travelling here, there and everywhere! Also keeps me entertained whilst hanging around at hotels and airports listening to music and browsing the web. Cant beat a good book as well whilst you are way at stage races its sometimes good to take your mind off the race.
Food glorious food
Breakfast has got to be my favourite meal of the day nothing better than having a nice relaxing breakfast Italian style with a cappuccino and selection of pastries whilst checking the net to catch up with the news. But when I'm training or racing I like to get up early and get on with the business of bike riding! But in the off season I hear a full English breakfast is a good for hangover