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tranning for sportives and rr

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Costa Blanca Trip 2

well i am back in spain this week been out everyday this week yesterday was a great day and a hard day did the hondon ride which is used in the veltra espana tour it a tough climb alright from albaceta to he top its 11kms long with some serious steep bits in after about 4-5kms its starts to ramp up it goes 13 percent drops to 10 per cent then near the top with the crash barries it has 2 13 per cent sections brutal is one way of loooking at it . today was easy ride this afternoon diong the lake ride via terrmendo this is a decent climb from the bottom the local clubs are very helpfull here there is always a group to ride with today i saw 2 groups this afternoon on a thursday both groups had about 30 riders. in them did it split on the climbs just fragmented but the costa blanca is great cyling place always someone out at weekends its heaving with cyclists i have had had a great week here on my second trip to spain i have already booked next months just look on a sunday here loads of big groups well i just thought i would post up a blog i dont think anyone will read it or post as normall long ride friday cheers rob cheers rob c

Rob_Capel

Rob_Capel

 

2013/2104

hi all 2013 was an intresting year for me miles wise was just under 7000 miles started of with some decent base miles over the winter months done some good sportives dragon i ride is always a good one of mine but time for some new sportives this year big thanks got to andy and sam sayner for the hungerford support after i got lost to guy for waiting for me and andy redding for the lifts its a great club to be a part of long my it continue also did the southern sportive in very bad weather thanks to graham for the support lat year was a transision period for me with parents moving to spain having a permant job always helps of to spain in the morning for some new roads and climbs cant wait i trip to annecy that will be fun i now have 1000 pounds for a new bike anyadvice folks on what to get have 3-4 holidays planned for this year its giong to be very good for me plenty of miles for me next week . would just like to say a massive thankyou to all the people that have helped me last year you know who you are we are a great club and thats a credit to guys hard work looking forward to 2014 cheers rob c

Rob_Capel

Rob_Capel

 

2012-2013

what agreat year was for me last year started of in early january fist sportive was hell of ashdown a really good sportive then the new fforest sportives dragon ride la marmotte what a great event pleased to get under 10 hrs for this one both pauls tranning camps were great fun top effort for sorting that out . the metric challneges compleated every month under a shade under 7000 miles last year so many highs for me last year just the one low point when someone nicked my pinnerello we have had some great club rides last year some pbs to go with it as well always a bonus whent out on new years day day felt the effects of last weeks hard effort of over 200 miles its great to be partof a postive club were everyone encourages each other i good example of how good the club is run the new members woh jioned 6 months ago are making big progress which is good too sse do i plann to top last years effort yuo better last year was just soo good i am raelly looking forward to another postive and great year ahead o yes and i hve tickets for bothe the lords and the oval testmatches this year really looking forward to the club trip again in july nearer the time i could do witht a lift down again . cheers rob c

Rob_Capel

Rob_Capel

 

Work In Progress Report

hi its been a mild winter apart from one cold snap working really hard for la marmotte objectives being completed and new goals being set jannuarys training weekend was really goood fun jannuary and feb were really good months for me both with over 500 miles in each month time to raise the ante this month.great to see somany new faces to the club just goes to show how good wee are which is great news be positve be happy . as part of marmoote prep i did the hell of ashdown for the first time was not giong to miss out this time and another objective set and done very pleased with my time of 4 hrs 34 mins all bodes well when out today and did a feel the benifits today from sunday you bet but the sunny barmy conditions did help as well 77 miles in the legs today another century at the weekend me thinks thank you for all the positve feedback and comments folks very much appreciated working hard for july i have the new forest sring sportive in april . but i am also looking for a sportive for this month i can see the improvements when i am out traininng there are sections i do not suffer anymore its great being part of a reallygood team be positve stay focus thank you folks cheers rob c.

Rob_Capel

Rob_Capel

 

A Very Nice Jan Day Perfect O Yes The Garmon Great Stuff

hi ihave not blooged for a while had another great ride today felt like an early spring dy it was goooooood another 100kms for me today elevation gained today was 3537feet just over 1000 meters of climbing today calories burn off 1772 .forgot to reset my garmin untill i got to cheriton had a bling ride reaally put some good miles in . the route today out to lovedean over to bat and ball ver nice up to top of mercury into east and west meon over the crossroads over to the a32 via some back roads turnned right on the a32 where the garage is over to ailsford . headed out to grundelton bighton commen hill some very good back lanes chalky hill aera you know were i am now folks up to lower and upper wield back to preston candover spinning back into old ailsford into new ailsford. along passed the golf course into cherition up over kilingston top of wheellie down down to corhampton turnning right up swanmore via hampton hill over to wickham for cappachino and cake sat outside heade back via hundred acres and hambledon pass the vine up halpenny down into clanfield and home and ha great morning on the bike left home before 10 am got back around 14 05 pm hope this clears up the early part of the ride everything giong very well for la marmottr and next weekends 2 day ride hope wee get goood weather for it done between 400 -500 kms already this month be out at the weekend it will be i bit cold

Rob_Capel

Rob_Capel

 

Winter Targets

hi all it looks like its giong to be a very very wet day today this is the first full weekend off the bike fo me 5 months so its time to recharge the batteries i have been soaked enough time this year i now have a new shimano front wheel really happy with that the garminn 500 is a great bit off kit really glad a brought it will be definately giong to the xmas do next week so will want to go out on sunday for a spinn also looking forward to trainning weekend should be good fun plenty of hills please its what i like form is still realy gooood and for this time of year. i have now signed up for the following. la marmotte the big one . will defintely be there this time mdeical from doctor sorted out. hampshire hilly hundred. dragon ride. hell of ashdown forest. some wiggle events. acouple of audaxs in jannuary. get some early 100 miles in . have a target in mind for next year. hoping the will be a boxing days ride will will also be able to make the new years day ride if there is one next year is giong to be a very big year for me next just want to prove myself in the mountains again setting great challenges thats were there about is it me are sportives opening up very early this year its nice just to have an easy day for once cheers rob c.

Rob_Capel

Rob_Capel

 

Its Been A Great Weekend. And Objectives For 2012 As Well

hi all first things first nany thanks for all your help with my new garmin 500 edge what a fantastic bit of kit it is there is so much data i can use form this over the winter . in getting ready for 2012 sportives . my main objectives are. 1 hell of ashdown 2 hampshire hilly hundred. 3 dragon ride. 4 new forest sportive. 5 la marmotte which is why i have got the garmin for . deposit already paid and balance will be done before xmas. 6 turn up and do each sportive which i intend on diong 7 stay at or under 11 stone . 8 its been a tough year for me this year with evertying that has happennd. bee positive. 9 the sportives i have done since august have been fantastic i can see the improvements and also helping others . 10 bee very positve over the winter months . really looking forward to the la marmotte. whent out today after 11 oclock warm november day saw at demmead for the sevive today so many there on the green this was about 11. 15 only did 41 miles today but it was good to have a rest . many thanks for reading folks keep positive

Rob_Capel

Rob_Capel

 

Its Getting To The Winter Season Now So Whats The Plann

well plenty of hardwork on the bike lots of solid quality miles plenty of hilllllls looking forward to the devils punch bowl sportive end of season now i get weekends off the cycling has improved so much i will be having my driving test at the end of november yippppppe back to the cycling i have had some great results. this year its great being out with the team at weekends missed that early in the year new forest sportive was just a bling day out fantastic 5 hrs 33mins for hundred miles was one of some many highs and lows for me this year will be entering the hell of ashdown next weeek and will be diong it for definately and the draggon ride ialso like le puncher on ditchling beacon. and of the hhhh will be done as well. i have a weeks leave in november i will be 40 something ish looking forward to the sunday club rides had a great ride on the south downs challenge a great massive effort by andy sayner wo got a super fast ride that day there are so many fantastic positves for and and its a great team to be a part off looking forward to a great but hard winters tranning o yes and watch some chelsea matches at the bridge it has to be done . might even go to the gym as well dont like them but it will help me

Rob_Capel

Rob_Capel

 

I Wet Ride At Goodwood

well i am giong very well at the moment form is goood today just aspinn over to goodwood and back reat to see so mnay i teamers diong so well a great advert for the club i said i few times i would come over and watch there was some really good team work out today i thought warren worked his socks off on the bike today it won be long before we get another team win well done folks today. was it wet today you bet it was the back lanes around lavant and funtingdon were pretty bad weather wise but you i dont mind getting wet you just get on with it its great having sundays offffff so i can now do some great sportives over the winter and summer months. my next one is the southern sportive at churchers next week looking forward to that then its the southdown challenge the fowlling week the the new forest 100 after that so all in all lots odbe getting on with puttting on a new 12-27 casstte and kmc chain this week with brakcables and new blocks will be looking at my freehubs as well. will be diong some friday night evening sessions on the track over the winter months that will help my speed work for next summer will also be diong the sunday club runs as well will be loooking forward to that bike cleainning time i think

Rob_Capel

Rob_Capel

 

Got My Fitness Levels Back

well after not diong enough over the winter my level of fitness is back and feels gooooooood will be diong the liphook sportive run by evans not sure what there like as its the first evans one having done many sportives over the years really looking forward to this one will go up on the train for this one as its not far away over the last couple of months and have done over 2000 miles. the last week i have done 300 miles alone 2 club rides to very hill rides one chaingang and one tt session so yes i do desvere i rest and i was also at soberton this morning helping out and taking it very easy and i mean easy for once so i am giong to have very nice easy relaxing day before i start work on monday . have got some goals to achive this year i e southern sportive ass i missed gold by 6 mins last year looking forward to my sunday rides this year will do some evening rides even though its geting darker early in the evenings. great to see so many new club memmbers which is really good to see cheers rob c

Rob_Capel

Rob_Capel

 

Got My Fitness Levels Back

well after not diong enough over the winter my level of fitness is back and feels gooooooood will be diong the liphook sportive run by evans not sure what there like as its the first evans one having done many sportives over the years really looking forward to this one will go up on the train for this one as its not far away over the last couple of months and have done over 2000 miles. the last week i have done 300 miles alone 2 club rides to very hill rides one chaingang and one tt session so yes i do desvere i rest and i was also at soberton this morning helping out and taking it very easy and i mean easy for once so i am giong to have very nice easy relaxing day before i start work on monday . have got some goals to achive this year i e southern sportive ass i missed gold by 6 mins last year looking forward to my sunday rides this year will do some evening rides even though its geting darker early in the evenings. great to see so many new club memmbers which is really good to see cheers rob c

Rob_Capel

Rob_Capel

 

A Great Session

felt really good thursday evening all though off the pace alittle bit so glad i turnned up had a great workout should of done this a lot sooner will defenitly help with my pace and speed work that tt session was a really fast but got a lot off positves from the session i can also see why it works so well shame about todays forcast hopeull get out sunday morning done over 1600miles recently and feel better for it now do i do a bit of track as well my climbing legs are still there but not as young as i use to be but can still climb well looking forward to todays stage having done all of the climbs on this one gc will be diffrent tonight andy or frank in yellow tonight o yes one very very happpppy kent fan great win last night happy days

Rob_Capel

Rob_Capel

 

Plent Of Hills And A Top Day

now i am tierd did idsworth compton berg the trundle ducnton down i very hily ciruit around petworth and haslemere great climb into midhurst out to buriton up over merucry into hambledon heading for home . a tough day but very pleased with it plenty of climbing just over 1000 meters today only flat section was the lavant straight i was diong around 23 miles an hr on here saw dave shaw the other way goooooooood to see so many out today recoery ride wednesday 2 hrs spinn nice and east form is good feel a lot fitter making up for all those winter rides i missed it was great to see i fantastic group out on saturday 34 ride was a great giong down lavant straight giong through and off supberb stuff and we really do have a fantastic club

Rob_Capel

Rob_Capel

 

Its Been A Cracking Month

well its great to have weekends off again really did miss them and putting in the miles i have done nearly 900 miles this month every ride is a big improvement love being back on the saturday rides always good fun and a great bunch to will be diong some sportives next month just needed to get back to a decent standard and get some golds again like last year good luck to all on the marmotte have agreat ride and safe trip everyone i have an etape medal so cant complain do want that next year though its been tough a the last couple of months and evening rides to missed them i am also a big cricket fan come on you spitfires thats kent by the way i have just done 3 days on the bike so a couple of days recovery time very important really looking forward to my next ride in the weeek thanks for reading folks

Rob_Capel

Rob_Capel

 

Another Great Ride O Deer

well being putting really hard work o nthe bike and is paying off whent out over to rowlands finchdean idsworth spinning you see out passed compton stoughton waderlton saw 3 deer in the middle of the road they dont af move quick left at the church over toharting and the fun begins out of the saddle at the bottom of the climb all the to the top over toburiton ramsdean o yes haversting lane had no issuses with this wanted to test my levelas of fitness big big improvements up mercury long road soberton newton demnead and home had great ride in supberb weather tops see you all at the weekened 51 miles and another 100mile week

Rob_Capel

Rob_Capel

 

Its All About The Bike

just well in the last 2 weeks i have done nearly 600miles so iam very happy withat and the form is getting better all the time had a great club ride with the cowplain group top ride that and some great hills in as well and a look at the new thursday evening route awsome tough doable and as its the first ever test match at the rosebowl just have to go got front row tickets for thursdays day 1 i amhoping tobag 1000 miles this month or close to it great stuff thats all for now cheers rob c.

Rob_Capel

Rob_Capel

 

Another Hard Ride

wouldnt expect anything less really whent north to basingstoke today kicked off over to hambledon and a 1 in 6 climb first shower of the day then over to west meon via chidden down on to ailsford over the candovers heading ot basingstoke via nutley great climb just before you get to basingstoke and a great decent by now i was seing signs for andover yes andover i was turning left towards winchester via dummer popham the strattonns michledever and another loop via ailsford racked up some quality miles today i can tell you headedd out to cheriton and kilingston onto wheelie down into west moen and just over 70 miles done and another shower not ot bad get wet get wet get on with it i came back via meonstoke droxford soberton and newton into denmead a great ride today 86 miles in 5 hrs 48 mins and that was goooooooooooood cheers rob c

Rob_Capel

Rob_Capel

 

Just A Bling Day

had a cracking ride today folks 82 miles all in all weather was fantastico the climbs today were idsworth harting down little swizz stoner hill an extra climb at at bighoton near ailsford a great route over the candovers itchen stoke abbass cappichno at ailsford needed that the climb at cheriton and kilinsgton onto wheelie down old winchester hill sweet climb porstdown hill just for fun as its been resufaced great stuff can of coke at the top well desvered had a great day on the bike giong to lords for the first day of the lords test match see you all saturday folks

Rob_Capel

Rob_Capel

 

Geeting Back To My Normall Fitness

hi all got a lot of qualty rides out the last few weeks its been tough on some fronts now i can focus on the bike and get serious miles in loooking at a very good month for may considering my weights not to bad at the moment got some hilly rides in one you expect . from me it will be great for me to see the team again on saturday morning looking forward to that yes i will be getting a new bike this summer either an orbea or cube so that will be fun haant blloed for a while just had other things on which were much important and had to cme first i hope you understand. sorry for some f my postings its not been greatthe last few weeks i do need to get out with the team more i have got loads of new routes that i have done and have rally enjoyed diong i am also looking forward to diong the olimpic course its got hillllllllllllllllls well 2 leith and box . i will keep my rides on here in case anyone wants a loook for diffrent routes look forward ps there dot always hillthanks for reading cheere rob c .

Rob_Capel

Rob_Capel

 

Just And Aeasy Spinn Well Almost

whent out or a spinn yesterday afternoon through the meon valley out via southwick wickham etc waltham chase was flying round in really light winds out through bishops waltham around the roudabout taking the right up to denbridge just could not resit this climb well muddy around here saw somenone on a trike up to the crossrods over to old winchester top of the ridge hardly touching the brakes on the decent past the old mod place no being broken up really goood decent into clanfield starting to use bike postion well now still putting the hammer down to lovedean gladd i whent out yesterday considering todays downpour or should i say deluge between 250kms to 300 kms this week top stuff hard work does pay off just get and ride and enjoy thats what its about .thanks for reading folks looking forward to my next ride o yes bike already cleanned and taken wheels out as well looking for a new carbon bike .

Rob_Capel

Rob_Capel

 

I Tough Ride In Tough Conditions

rolled out at 10 am today whent to the red bar lounge again quality steaks headed out up cathrington lane into five heads road out to horndean saw 3 cyclists on the corner i new the condtions were giong to be tough but got on with the job in hand out over to idsworth climb then onto harting down climb one of myfave climbs then into the village at harting saw a couple of southdown velo riders looked like toby nheaded out to deanlae end climb the wind was tough on here today only saw 2 horses comming the other way getting to the top in good condtion felt fine good decent into harting again leavig harting behind headed out to burtion onto petersfield the wind was very strong in places on this strech you no were i am giong no little swizz aera on the decent of this climbthere are some potholes so please be caerfull after the climb caution neededheadeding out to ramsdean throgh to east meon were the church is another tough windy section giong through east and west meon today with a great tailwind and i was flyinground working on bike postion and decending skills on each ride onto the main road turning right at wheelie down right to the top headinginto the droxford aera fine drizzle was now coming down as i was heading through swanmore cudbridge into wickham the drizzle had stayed with me i was ready for a cappchino and cake whent down well i can tell onthe homewood turn up past hundred acres turnnning left inot long road intoo denmead headeing for home glad i toughed it out today all in all 4hrs on the bike 98 kms covered thanks for taking the time folks be safe on the roads everyone giong to check out some carbon bikes monday

Rob_Capel

Rob_Capel

 

I Great Ride In Great Conditions.

hi all bagged 110kms on thursday had areally top ride need tochange my bike postion a little bit whent over the candovers headead out into lovedean taking the first right by the bird in hand be carefull on the top lots of loose stuff about then headed out to the bat and ball and up the climb to mercury with a bit of treef felling giong on onto east and west meon just a word of caution chidden down road is closed after a tanter whent over yesterday mornnig with apolice car at the junction not sure how long it will be out for then onto new and old ailsford.headed out onto the candovers did some of the hhh course some great stuff around here then headed back to that wicked climb that ramps up at northington it was good honest the out ot itchen abbas and stoke back into chertion onto the climb of kilingston up to the top of wheelie down hecking out my decending sklls into droxford thenthen meonstokeout to west meon for cappchinoes and cake ermmmmmmmmmmmmm. needed that bach up mercury taking in the opposite way of the club run to long road throught newton den mead and home i great ride i really goood conditions need to imptrove my bike postion and decending skills loooking forward to a curry and the rugby tonight i bet the roof will be closed tonight. thanks for reading onwards and upwards.

Rob_Capel

Rob_Capel

 

My Winter Season Has Now Started

well after 4 weeks rest and it felt gooooooooooooood i got training for france next year today 56 mles in the tank plenty of hills in just over 3 hrs today what i noticed was how my fitness has stayed after my rest which surprised but very very happy with did old winchester hill wheelie down milburys circiut ashton lane a few other hills thrown in for good measurewhent round swanmore cudbridge chidden capppachinoe and cake at wickham busy in there today for lunch i always start in november for some quality rides i was nice and mild out today but ther was a bit of strong wind between milburys and owlsbury i tough ride to start for winter training i dont get many saturdays of now but will look forward to my next one in a couple of weeks time happy days dont forget to sign up for hell of ashdown forest 1 st of december reaaly felt good out on the bike today greats stuff

Rob_Capel

Rob_Capel

 

Southdown Challenge It Was The Soup Honest

well did the southdown challenge last sunday was good did 50 miles in 2 hrs 56 mins helped the group out and did 20/25 miles on the front there was a group of 6 of us i new the course pretty well so that helps so when we got past buriton i just put the hammer down averging close 20 miles an hr and stayed on the front so i set the pace for the others and everyone was really happy felt chuffed that i could help others out at the finnsh all the others came up to me and shook me by the hand and said thanks for all my hard work one guy wanted 3hrs 20 i got him round in under 3 hrs also got one person a silver his first we all sat down at the finnsh and tucked into the soup well tasy the soup was you no its also about helping others aprt from yourself had a great day next one new forest sportive 100mile then a need a rest after that and almost 5000 kms done feeling fit and strong

Rob_Capel

Rob_Capel

 

I Top Weekend On A Bike Cool

hi all had a brillant weekend did the southern sportive on sunday total ride time 5 hrs 56 mins with feed stations6 hrs 5 mins missed gold by 8 mins but still very very happy with my ride saw my split times as well chuffed to bits or what i did take it easy in a couple of places it was mixed emotions at the start its such a great event to have so close to home saw a couple of bit ina bit of a state on sunday but they were being looked after well that headwind on top of mercury was tough felt good all the way round on sunday had a blast and got A silver for my efforts had great speed to the first split time the bit from rowlands castle to chalton was tough. .next time i will take 3 gels instead of 2 i have plenty at home i did get into some seriously good groups the section from lavant to the top of duncton was really fast met up with gavin thanks i owe you a coffee at the weekend i have 2 more sportives to finnsh off the sportive season i have made so many highs this year. . it does help riding with a really good team on saturdays my speed on the flat section is my only weekness but i am improving all the time i do like my climbing i am diong the southdown challange this weekened so will take it easy and a light spinn on saturday at rowlands 2/3 hrs recovery thursday afternoon thanks for taking the time to read folks happy days .

Rob_Capel

Rob_Capel

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