Good weather is a double edged sword.  On one side, you really want to spend all day on the bike, on the other you want to spend time outdoors with the family.  Luckily for me there's not much difference between a 3 year old boy and a 33 year old boy so we all got to spend time on two wheels this weekend.

With this year's focus being time trials, I thought it a good idea to take up as little family time as possible and pencilled in a Saturday morning Time Trial, to see how far off race pace I am.  Unfortunately for my test, one of my friends also scheduled in leaving drinks for Friday night.  He's away with his longterm girlfriend for a 12 month trip around the world, so I popped out for a pint... which turned to three... which turned into a sausage supper at 01:30 and the faint recollection of overshare with a taxi driver.  Come 06:00 when my son decided to get up, I didn't think a time trial would be on the cards.  Safe to say, I decided to leave it a while and get some family stuff done instead.  So we watch a few cartoons and made breakfast, did some art stuff and played with some toys.  By 10:00 Mrs N had him in the car and whisked off for a couple of hours of playtime.  This, unfortunately, was my window of opportunity.  I went for an easy spin/few junk miles to clear the cobwebs and find out what shape I was in, a half shut knife springs to mind.  But by the time I was home I didn't feel too bad.  I took on some more food and water and got myself perked up, a few cups of coffee later and I was ready to wheel the TT bike out of the garage and onto the familiar Drumoak 10m TT course where I'd unexpectedly produced a 22:54 in September.  

I gave it a crude warm up for 7 mins then set off.  For the first 400 yards I felt like a winner, the TT bike much more responsive than my daily commuter I've been accustomed to over the last few months, but the illusion was quickly shattered as I struggled to keep my HR anywhere near where I'd been keeping it in September, it was like running on dirty fuel.  A few coughs and splutters later I was in a groove but it felt a gear short.  I wasn't too upset to find I'd reached the half way mark 40 seconds down on my PB.  By about mile 6, I started to feel the crouched position quite tiring on the back so had to shuffle around a bit in the saddle and came up from the aero bars for respite for 10-15 seconds.  When I passed through mile 8 without throwing up I knew I wasn't going to be awarded a DNF, which in itself would have been better than the DNS I was predicting earlier in the day.  Coming into the home stretch I searched for that last kick but alas I think I left it in Paramount the night before.  

I crossed the line approx 75 sec off my PB, but happy that I know there's room for improvement and that with some decent training I'll find that elusive extra gear.  That decent training, health permitting, should start in a couple of weeks.  A trip to Mallorca with a few lads from the Wheelers sparkles on the horizon.  But that brings another set of problems... HILLS.  It dawned on me later that night that I hadn't done any hill work this year, Mallorca has a lot of hills.  Mrs N kindly gave me another couple of hours window on Sunday morning to get some hills in.  It wasn't enough time to jump on with the Wheelers for their proposed 75 but I figured a couple of hours of hills would serve me just as well.

The closest hill I could think of was the 1.5miles stretching from Bieldside to Blacktop.  My garmin says it's an average of 3.5% but there are a couple flat sections included so I'd make it more like half a mile of flat, book ended with two half miles at 8%.  I'm sure the last kick is about 15%.  From memory, it gets the heart pumping.  I took a fairly direct route to the bottom of the hill ready to give it a crack.  My thinking being I could give it a good kick on my first attempt, my 2nd and 3rd rep would be a bit more manageable.  It started off alright, nice and steady pace, never going harder than I thought I would be able to sustain for the whole hill.  I got up to the flat then got the bit between my teeth and decided to open it up, by the time I neared the last kick I could feel the lactic building.  Just as the kick reached it's sharpest I rose out of the saddle for the first time and the chain gave a couple of slips on the cassette, lucky for me she caught again (new one is on order) and I gritted myself to the top.  Once at the top it took a fair while to recover as I descended back around to Cults and across to Bieldside for another crack.  It's been a while since I encountered my old pal Mr Lactic, but he's the same prick that he used to be... I don't think he has too many friends.  Half way up the second attempt I'd thrown in the towel with regards a 3rd rep, instead I was planning another attack against the clock and the "Countesswells East" strava segment seemed like the best choice.  It didn't leave me much recovery time from the summit but it would be my final effort of the day.  I gave it a good go but the same as the previous day, I felt a gear short of race pace.  I couldn't really remember where the segment started or finished (for anyone that hasn't got themselves into Strava yet, I can't recommend it enough, google it.  No doubt it will be replaced with something else in a couple of years but for now it's great for a bit of motivation on solo rides), I was a couple of seconds off the KOM but now I know where it's at, it's going to get my full attention some day.  I might never get it, but it's a bit of fun along the way!

Interesting one this week... I always profess to being a sprinter and never really take on any rides over about an hour or two in length but when my pal, Russell, laid down a challenge to ride 100 miles in a day, I thought why not!

So I got my permission slips signed off in the appropriate order, the boss of the house then the boss at work.  They all gave me permission to disappear for the day, so with no excuses left I signed up.  

My experience with long hauls are invariably, I can manage for about 2-3 hours then I basically Bonk / Hit the wall.  So with that in mind Russell picked a fairly flat route with plenty of coffee stops.  After that we signed up a third, Neil, an old pal from the Edinburgh days.  Neil had done a few 20 mile efforts so far this year and understandably thought the jump to 100 would be a bit of a stretch but agreed to roll out with us for the first 5 then catch up later on (with help from his car) and ride another 15 with us near the midway point.  

So with the plan hatched we set off from our base at the Scotland Hotel in Pitlochry, we followed the Etape Caledonia route, anti-clockwise ("Widdershins" as we call it back in Shetland... which means, against the sun).  There are a couple of short lumps coming out of town then it's basically flat for the next 40 miles (check my Strava tab at the top of the web page for all the route and ride details).  Immediately I thought it was a stunning area, definitely worth a visit if just for the easy loop of Loch Rannoch.  We pitched up after 43 miles back at Kinloch and stopped for what we thought would be a 15min coffee but the cake looked so nice we had a go at that... then wedged in a panini too.  So, 45 mins later, all fuelled up and ready for more, we set off up Schiehallion, which I knew next to nothing about, but was pleasantly surprised when I found myself at the top in reasonable time without having blown any gaskets (these winter sessions on the turbo trainer must be doing something).  

We cruised down the other side taking in the scenery and trying to remember where we'd decided to slip in an extra 18 miles to the route to get up to the full 100, as per the original challenge.  Once we got to Loch Tay we headed North West and put in a bit of a loop.  We stopped off at a local pub for a "Bio-break" as some of my American friends call it.  We took the opportunity to check over the bike, stretch the back, have a few slugs of water and an energy bar.  We clambered back onboard and set off in the direction of Aberfeldy.  From miles 80-85 I started to feel a bit tired on the climbs, so after some cajoling, I persuaded Russell to pull in and get a magic coffee.  5 mins later we were back on the bitumen and feeling like we were almost there, but not wanting to take any risks of me getting a relapse we stopped social riding side by and took 1 mile turns pulling at the front... every time I sucked onto Russell's wheel my heart rate dropped by 10-15 beats and I was able to get my strength back.  Before I knew it we were approaching the familiar sights of Pitlochry.  We'd got there at mile 99 for me so Russell, who'd already completed his 100 (due to sensibly checking his bike out for a mile or two after reassembly that morning), rode with me for the extra mile to make sure we crossed the imaginary line together.

Now, 24 hrs later, I feel a lot better.  The only signs being, a slightly enflamed right Achilles and both shoulders in need of a rub.  But I feel good enough to meet up with the Wheelers for 40-50 miles tomorrow, while the boss of the house takes the boy out for a swim... next weeks Blog may well be about juggling work, families and a time consuming cycling habit.

I spent Saturday night cleaning up the bike, putting on a new chain and mudguards and generally laying out all my tools and spares that I thought I might need for my Sunday morning outing with the Wheelers.  I had a big bowl of pasta and drank lots of water to give myself o fighting chance of making the distance.

I set off from the house at 08:45 giving myself plenty of time to get to the rendezvous point on South Deeside Road.  There were a few small rolling hills and 36miles from home we crossed over at the Dinnet bridge (west of Aboyne).  Along the way I picked up plenty of useful tips and hints about group riding and the lads were very welcoming.  With my confidence growing and feeling surprisingly well I decided to challenge on a couple of sprint 30's (bunch sprints to the 30mph signs, Cav wouldn't have had a look in).  It broke up the miles and offered something for everyone.

Ash Wednesday tomorrow and the chance for a 'Mulligan' with regards all the things we said we would give up at New Year.  For me, that means bye-bye to traditional confectionary (sweeties and chocolates).  

Another week indoors.  Seems like this weather is never going to give part timers like me a break!

Started this week in Shetland (google this website: www.cycleshetland.com for more details on routes and options around Shetland) getting ready for "Up Helly Aa".  The squad I'm involved with will be the Jarl squad (the ones in the picture that grow their beards and dress as vikings) in 2017.  So until then it's mostly about the drinking and dancing... and good God did we ever do that.  For me the drinking started at 5pm on Tuesday and finished at 8am on Wednesday morning after dancing my way through 11 halls with our rhythm and blues band.  2hrs sleep later I was up getting ready to go to the airport.  10mins before arriving at Aberdeen airport we hit the worst turbulence I've experience in over 30 years of flying, just as my hangover was hitting full swing!  Safe to say Wednesday night was a write off!

I'd managed a pretty decent spin and weights session on Monday and I squeezed in a run on Tuesday afternoon so I didn't feel too guilty about missing Wednesday.  Thursday came and went without any reasonable form of exercise, although the diet was surprisingly good.  Friday the weather was good enough to try the commute and I was keen to try out my all singing and dancing rear lights (equipment updates to follow) and my new Garmin 500.  Safe to say I was well chuffed with both and the commute wasn't too disappointing either considering it was my first time out and about for almost 3 weeks.  I think my interval spins have increased my power but the lack of miles seems to have taken it's toll on my stamina.

Saturday was a family day and nothing happened on the bike front.  Today (Sunday) went as well as could have been expected.  The wheelers were shaping up for an 80 miler and without my mudguards I didn't fancy spraying guys in the face for 4 hrs and I genuinely didn't think I'd complete an 80 miler so I opted for a 25 miler a bit closer to home with a few high intensity bursts. I managed 2 KOM segments on Strava that I've had my eye on for a few months and a respectable 2nd place on another one that I found on Friday (see my STRAVA tab at the top of the page for details).  

The fresh air today has given me a well timed boost and I'm going to amp up the milage this week to try and get myself best places to take advantage of the Cairngorms once the weather breaks for spring.

Another week of weather has kept me indoors again, for most part.  The hour I spent clearing the drive with my 3 year old son is being claimed as a workout.  My back certainly knew about it the next morning.  

It's been an interesting week.  More snow keeping me indoors on the spin bike, again trying to vary my workouts.  A long slow grind, an interval session and a mock hilly climb.  A couple of squash sessions, the last session I got my a$$ handed to me by a near on pensioner, reinorcing how far I still have to go.  I also flew back to Shetland to catch up with friends and family before 'Up Helly Aa' on Tuesday.  The Clickimin Leisure Complex proving yet again to be an outstanding facility.  A nice cardio session followed by weights then a 'steam and swim' to finish the session.

Hopefully this will be the last of the cold snap and I can get back outdoors again later this week.  The West Highland Way trip in February is getting postponed to a free weekend in the summer and is being replaced with an 80mile recce of the Caledonia Etape.  I've never cycled the course beore and would like to get a real idea of the challenge I face in May and find out how far off fitness I really am... My head already knows the answer but I think my body needs a wake-up call!

I was hoping to get some nice long road miles in this week to help build my base stamina (that I so badly neglected in the last quarter of 2012), but for me it simply wasn't possible so I had to improvise.

I went out for a couple of runs using my old Solomon goretex trainers, I'd forgotten how good they were - great shoe.  Conditions weren't best suited to fast times but it got the heart rate going and got some much needed fresh air in the lungs.  I had a couple of games of squash / rest days from the bike.  Spent a decent amount of time on that spin bike that I thought was a waste of money (now looks like it might have been a master stroke - thanks Russell) and of course, I took my new (new to me) mountain bike out for her maiden voyage.

Think it might be the most fun I've had on a bike for a while and trying to pedal up those short sharp hills with the back wheel spinning away certainly got the lactic fired up.  I pulled together a short video (in the "New Adventures" section), I don't think it's going to receive any oscar nominations but it was a bit of fun.

Back to the spin bike / turbo trainer or whatever anyone has for indoor cardio.  Not sure if it's just me but I have problems maintaining a heart rate above about 130, where as outside I struggle to keep it below 150-160.  And indoors 30 mins feels like an hour and an hour feels like an eternity.  The only thing I can console myself with at the moment is that every hour spent on that thing makes the hills of the Cairngorms just that fraction easier, and therefore more enjoyable!

Week 2 was a bit of a mixed bag.  I felt definite improvements in my general fitness.  Hills seem slightly easier... sorry let me re-phrase that.  The hills are just as hard, but I'm getting slightly faster.  Weight has stayed the same, no gains there.  Didn't get any long miles in at the weekend, but I did manage to watch united pick up 3 points.

Week 3 is about re-focusing for me.  I've got 10 weeks until the Wheelers hit the hills in Majorca / Mallorca, to cover some long tough miles.  My major weakness being long miles and long hills.  Unfortunately there doesn't seem to be a legal cure for that so it's just going to have to be long stints in the saddle and mix it up as much as possible.  In an attempt to mix it up I'm planning to do the West Highland Way on a mountain bike in February.  Still needs to be confirmed but I'm working on it (Russell, I'll phone you later), more on that to follow.

The commutes are proving a great way to rack up some easy miles but I don't know if I'm a huge fan of cycling in the snow.  Not because I don't like the cold, more because I don't like how little breaking distance cars allow each other.  But I'll try to get 2 trips per week, minimum.

Also cashed in my birthday and Christmas presents (Wiggle vouchers) and picked up a Garmin 500 at the weekend and a load of reflectors and bike lights, should take the safety up a notch.  Looking forward to viewing my cadence readouts too, I love analysing the rides almost as much as doing them, so the more info the better.  Not quite the "aggrigation of marginal gains" but something along those lines.

So, with re-focus in mind.  I'll be gearing up towards my weekend ride with the Wheelers.  Hopefully get 100km under my belt on Sunday... might take me a while.  Working backwards, I'll try to get an enjoyable 20 miles under my belt on Saturday, maybe try to improve a few of my Strava Segments.  25 mile commute on Friday.  Squash/Rest on Thursday.  Run on Wednesday.  25 mile commute on Tuesday.  Squash and 1hr on the spin bike today. 

Usually I'll get most of my exercise in around the weekend but this weekend coming I'm away to Manchester to watch the footy.  So I've got to plan ahead and try to fit a bit more cardio in through the week.

Monday - Recovery day/break from the bike, so played 50mins of squash with Andy from work.  We're both fairly novice (polite way of putting it) so there's quite a bit of chasing the ball around.  Good for spiking the heart rate.  Guess 400 kcal burn.

Tuesday - Looks like it will be good for a cycle to work (courtesy of BBC weather and some negotiating with the better half).  That will clock up 23 miles all in.  That will likely be my usual interval training with a few sprint sections and a few easy spin sections.  That should be 1,000 kcal in the bank.

Wednesday - As per bargaining agreements for cycling on Tuesday, I've pulled nursery drop off and pick up duties.  So I'll try to get up early and get a 5k run done before work.  Guess 300 kcal.

Thursday - 30min spin before work followed by an 60min spin after work.  That should be combined 800 kcal.

Friday - A negotiated commute should get some fresh air in the lungs and another 1,000 kcal burned off.

Saturday - Will be an early depart and a 6 hour drive.  A very early 10k run should get the blood pumping and circa 600 kcal bagged.  

Sunday - Will hopefully start with a hangover so maybe place an order for room service and nip out for a 20min jog round the streets while tea and toast gets brought up.  250kcal burn, maybe enough to compensate for one of the previous night's pints!  

Estimated 4,350 kcal burn for the week.  But more importantly, more miles in the tank!