Hydration during LEJOG

The weather on the LEJOG event was a 60 year record for the UK in September. We had Sun for the whole nine days and despite some chilly 4 degree C starts the midday temperature reached a toasty 21 on most days. Because of this I got my hydration wrong on the first two days and struggled with it until day 5 when I managed to get a Tri Bag to store my tools in which freed up my second bottle cage for a bottle. The effect of not being properly hydrated was lack of power and feeling a bit spaced out plus a headache.

I eventually settled on this routine which more or less worked:

• 750ml of water at breakfast.
• 1.5l up to the first 38 mile feed station (half water, half energy drink).
• 300ml at the feed station.
• 1.5l up to the second feed station at 72 miles approx (half water, half energy drink).
• 300ml at the feed station.
• 1.5l up to the finish (half water, half energy drink).
• At least 1.5l in the evening post ride (half protein recovery drink and half water).

Total of minimum 7.2 litres per day.

The moral of this story for me was that on a one day 100 mile event I can afford to get dehydrated a bit as I don't have to ride the following day, but on a multi day endurance event like this, keeping well hydrated is absolutely key as there is no time to recover. Trying to replace a deficit and keep hydrated means drinking a crazy amount of water and frequent comfort breaks!

Perhaps this all sounds obvious but the large amount of water I had to constantly take on board was a steep learning curve for me.

Fundraising total

The whole reason I cycled from Land's End to John O'Groats was to raise money to provide treatment for HIV positive children and I'm extremely please to say that all 76 generous donations amounted to a whopping

£2,685 !

That's 89% of my target of £3000 but even though I didn't reach my target it was still an impressive total and it's added to my company's team totals to make £210,000 which my company then matches, making the total raised £420,000.

Thanks to all who donated. The Just Giving site is still live if you want to donate.

https://www.justgiving.com/Jason-Phillips-LEJOG/

Day 9 - Kyle of Sutherland to John O'Groats

It was at the start line of this last day, 9 of 9, that I was thinking back to Bath University at the end of day 2 where I had a very sore backside and not a lot of sleep. I had been thinking that's 2 days down but still 7 to go... That's half a 2 week holiday. It seemed like a long time then but suddenly it was done and we were about to finish. I can't say at that point I wanted to roll back time but I was enjoying every moment. We woke up to One Day Like This - Elbow

We set off along a very remote, deserted single track road which went north for roughly 50 miles before hitting the coast. Route Director Andy Cook said it was his favourite road ever. I'll agree it was nice but 50 miles on the same road drags and I can think of nicer ones but perhaps that was the frame of mind I was in at the time - I just wanted to get to that finish line.

We turned east when we hit the north coast and immediately into big hills and headwinds. Since we were a group of 10 and I can go up hills fast I found myself doing a lot of waiting at the tops and was getting a bit impatient but promised myself that as we had ridden the majority of the event as a team, they had cheered me up when I was feeling grumpy, I had ridden on the front when they were having off days etc etc we would finish as a team. It was the right decision to make as they were a great group to ride with and the banter made time pass well (and slowly when the jokes were poor!).

Eventually the hills subsided and it was just flat into the headwind (the only wind on the whole trip so I shouldn't complain really) past nondescript arable farmland. Dull riding and it took an age but finally we were at 15 miles to go (out of 105) and the pace and morale picked up. I was feeling strong so did a good shift on the front to help out and we hit the finish at JOG to a heroes welcome, music and beer.

Another beer with my new found friends and we all headed our separate ways. It's a shame they mostly live down south as meeting up with them will be a challenge.

I stayed the night in Wick with Neil before we travelled home the next day but I've never been so pleased to see these in my life:

Day 8 - Fort William to Kyle of Sutherland

The atmosphere was very subdued this morning as we queued at the start line in the early morning mist at the foot of Ben Nevis after Proud - Heather Small woke us up.

The Lloyds team rode out first to a round of applause as it was one of their riders who crashed yesterday. At this point all we knew was that her condition was critical.

The route wound it's way up past Loch Ness where Nessie was chilling out of sight. We reached Inverness, again in the glorious sunshine, and decided a coffee was in order. I got a bit excited at this prospect and high fived Liz right off her bike and onto the floor! Fortunately no major damage to Liz or her new bike.

I ordered a cappucino only to leave our Italian friend Luca exclaiming 'you can't have a cappuccino before lunch'! Not sure why but it reminded me of when I gave my 4 year old daughter sausages and beans for breakfast at an all inclusive hotel and she said 'you can't have sausages for breakfast'! Life is full of firsts and I like to live it on the edge...

Once everyone had knocked back their espressos and got back on their bikes, I gulped my cappuccino down (was looking forward to relaxing in the sun for 10 mins) and we rode off for the remainder of the day towards the Kyle if Sutherland. I was feeling super strong at the last climb and with Andy and Francesco (Italian with a heavy bike and lots of stuff on his rack) we surged up it for 30 minutes to the top. It's true, you definitely ride yourself fit on an event like this.

We arrived into Bonar Bridge after something like 115 miles to another gorgeous green field camp on the shores of the inlet. I had time for marmite on toast before tea which was a welcome change and since it was our last night together we celebrated with a wine and a beer. Difficult to remember not to get too excited as the following day was dealing another 105 miles or so.

Sadly that evening's briefing included the tragic news of Sally Preece's passing away following her accident on the way to Fort William. Such a shame. RIP Sally. Threshold dealt with this impeccably, choosing a respectfully positive tone and reminding everyone of the money being raised for charities and all the benefit that that brings.

Day 7 - Hamilton to Fort William

5:30 alarm call Don't Stop Believin' - Journey

Started off well and Stuart joined the ride for the first 30 miles but once he left ( conveniently just before the first major climb...) I slumped and was really struggling to keep the pace and the positive mental attitude.

I blame Finn who made me laugh all the way up the first climb. I ate and drank as much as I could and was starting to come round as we entered the gorgeous scenery of the highlands on a fairly busy road. At this point loads of police, ambulances and a trauma unit came blasting past and shortly after the road was closed.

It became evident that something serious had happened (in the front of everyone's minds was that it was probably one of the 800 odd cyclists on the road that day) and we were directed to a car park on the banks of the gorgeous loch earn where we sat in the sun and waited for coaches to come and get us (4hrs). There was a pub nearby and we sat waiting with a pint.

The coaches picked us up at 5 pm and drove us along the now reopened road up Rannoch Mor and through Glencoe. The scenery is definitely gorgeous but the road is bad for cycling. Single lane each direction, fast and full of heavy traffic like huge logging trucks and coaches. Quite relieved I wasn't able to ride it.

When we got back to base camp at 7pm the atmosphere was sombre and we were told that it had been a serious accident involving a female cyclist from our event. She was in a critical condition with a serious head injury in hospital.

The RAB event had quickly turned from the best ever on day 5 to the worst ever. We had 30 seconds silence during the briefing in the huge marquee to send her prayers and thoughts then everyone went to bed at 9pm. Threshold Sports (the organisers of RAB) were amazing throughout the day going above and beyond what anyone expected of them.

Day 6 - Penrith to Hamilton

Wake up song was obviously I Would Walk 500 Miles - Kenny and the Scots (not the Proclaimers for some reason)

I've done this leg before and the tarmac is awful. I mean really awful, the worst ever. The views are awful and it's flat which in my eyes is also awful (hills break rides up into chunks and break the monotony for me). I did it alone too.

This time I was prepared for a bad day but riding in the Vodafone Express made the day fly by. We saw loads of punctures en route and Andy said how lucky we had been to have no mechanicals. I tried to stop him....

5 minutes later we had 3 punctures including a slash in my back tyre.

I fixed it by making a makeshift tyre boot from an energy gel wrapper (had to get Finn to eat the gel as I'm sick of the sight of them) which got me 30 miles to the base camp and my spare tyre.

I led the group into Hamilton Racecourse and was excited since I know the area and my mother in law was waiting to greet me.

Another good sunny day.

Day 5 Haydock to Penrith

Woken up this morning by Greatest Day - Take That. Great tune to wake up to on day 5 where friendships and teamwork were getting important and it makes my hairs stand on end when I listen back to it again now.

Best day yet, again in gorgeous sunshine. So pleased to be away from the boring flat and into the hills. First bit through Preston was in rush hour traffic and was so slow but after that we had a fast, rolling ride up to the big long climb of shap fell. Stupidly I went for it at about half way and dragged a Deloitte rider up with me who said his mate had dropped him on the climb. I said come with me and we'll catch him and we did. It was funny to see the face of the guy when we both passed him just before the top. I love hills!

Spent the day riding in the Vodafone Express, our group of 10 ish riders who worked together to share the load and was feeling strong so towed it home.

The evening was spent in the campsite in the grounds of a gorgeous stately home near Penrith. A very good day and also over half way, a major milestone.

Day 4 - Ludlow to Haydock

Wake up song: Bicycle Race - Queen

Felt pretty good in the morning and led the Vodafone Train out for most of it but as it was flat we sped along and I didn't eat of drink enough. As a result I bonked at the 72 mile feed station and sat there in my own vacant world eating and drinking everything.

The best thing about the group I'm riding in is that there are always others having good and bad moments and where I helped them make progress in the morning, they towed me back to the finish where the refuelling had kicked in. My parents were waiting at the line too.

The fantastic view from the bar at Haydock Racecourse

I finally caved in and treated myself to a beer that night too.

Today was a flat day and I hate the flat as it doesn't break the ride up. Tomorrow to Penrith is flat to start then at about 75 miles it climbs up Shap Fell. A long draggy climb apparently.

Day 3 - Bath to Ludlow

Stayed in Bath University Halls of Residence so no wake up call today :(

Started the day off badly dehydrated with a banging headache so was in a mood for the first hour and not feeling the love. Once I got fluids back on board I came round and had a great day. The best scenery yet (severn bridge, river Wye, chepstow castle, Brampton abbot). 

View from the old Severn bridge

Chepstow castle

The river Wye

One of the feed stations:

The best bit was a last minute diversion they had to put in which went up a beast of a climb then came straight back down again. I loved it!

I'm in a group of 10 Vodafoners which is great for company but we stop and faff a lot which can be frustrating.

Oh, and 3 hours sleep again. Knackered.

Day 2 - Okehampton to Bath

5:30am alarm call at Okehampton: Let's Get Ready to Rhumble - PJ & Duncan

The start line:

Great campsite at Okehampton with stunning views of Dartmoor from the tent.

Really good ride today through lovely scenery and up Cheddar Gorge. Team of 10 of us from Vodafone working together in our new Vodafone Train. 10 people in a group is great for sharing the load but we end up taking lots of stops to wee, take pics and so on and each one of them involves a lot of faffing before we get going. Still good to have the company though.

Got very dehydrated today and as a result feel battered this evening along with the lack of sleep building up. Bath uni halls of residence tonight with a real bed and an ensuite. Luxury.

Day 1 - Land's End to John O'Groats

Good day today, training in the Yorkshire hills really pays off, lots finding the hills difficult. Got post ride headache and really hoping to sleep tonight! Base camp organisation is run with military precision.

Not a massive amount to see en route due to the hedgerows. St Michaels mount was the main sight and even that was shrouded in mist. Pleased to have got the first day under my belt.

Woken up this morning by Eye of the Tiger - Survivor blasting through camp at 5:30am! Well I say woken up, I was just lying there having given up trying to sleep. The zip on my tent then went and Neil's cheery and annoyingly awake looking face appeared yelling 'MORNING TIGER!!!' :-)

The Grand Départ - Yorkshire to Land's End

I stayed over at Neil's house in Bolton on Thursday night after work so we could get on the road at 630 this morning. As it was my mum's birthday I had the perfect excuse to carb load with my family at the local Italian. Garlic bread and a pesto, chicken and pine nut pasta.

After not a great night's sleep we drove down and arrived at Land's End base camp at about 2pm. First impressions were wow at the scale of it, a huge marquee, hundreds of rowed green tents and a big bike storage area. The weather was 23 degrees and it felt good!

Neil and I checked in, got allocated a tent, racked the bike and went to the Land's End signpost for the obligatory photos. 

After returning the hire car we started to bump into more Vodafone riders and make introductions. Tea for me at 6 was a 3 bean salad and chicken breast with veg and potatoes though there was plenty of other choices.

After a big Vodafone Foundation Team photo we sat through the hour long rider briefing which covered safety, medical, route and so on. The main theme on route was PACE YOURSELF! Andy Cook, ride director, did also say that by day 6 we'll really be feeling it.

I'm writing this in my tent at 930pm hoping to sleep until 530 tomorrow, I definitely need it after 2 poor nights sleep. On the plus side we will have REAL BEDS at Bath! A nice surprise. Can't wait to get going.

Getting nervous - 3 days to go - Packing, Manchester 100, Majorca

I love cycling but I am reeeeallly nervous now. It's all feeling very real right now, the distances, the pains, the tiredness...

Packing is done and the bag looks nice and neat now although that probably won't last. The bike has been washed with babywipes (an idea I got from a fellow RABber!) and looks brand new and functions perfectly too (had to tweak the gears slightly but all good now).

My last ride before the event was with Neil who works for the same company as me. We're travelling together to the start and from the finish. We rode from his house in Bolton and joined the Manchester 100km ride then rode back to Bolton. 103 fairly flat miles in total and a nice final ride although I was extremely wary of a pre LEJOG accident as we rode with the 100km sportive riders of all different abilities and through urban Manchester.


One of the guys who did the same event last year but JOGLE as supposed to LEJOG shared this excellent blog which gives a good insight of the build up and event itself through his eyes.

http://www.cyclosport.org/24-Jun-2013/event-reviews/deloitte-ride-across-britain-review.html

In the last post which covered my trip to Majorca I forgot to mention that through the Ilkley Cycling Club Strava group I met up with fellow ICC member +David Collier who was on holiday 20 miles away in Campanet. We had two good rides out together, one to the Cap de Formentor lighthouse and another to the military zone on the peninsular beyond Alcudia. It was a welcome change to riding everywhere alone and it's amazing how the distances seem shorter when you have the distraction of conversation.

Eating in the last few days before the event
On Tuesday this week I decided to eat more to compensate for the expected weight loss over the 9 days. Plenty of carbs, protein, fruit, veg and fibre is what I'm aiming to eat and so far than means extra breakfast (Weetabix and toast), double lunches (sandwich and pasta/rice dish), loads of fruit and a big pasta tea. It's also good to be able to throw on the salt without caring too!

And finally....

I forgot to post this picture of me having ridden up Sa Calobra while in Majorca trying to beat my previous time. It was boiling (over 30 degrees C) and I recorded a time of 43:30 against last year's 52:47 on this segment



Almost 10 minutes quicker thanks to all the training so I'm well pleased with that. This is how I looked the moment I reached the top... Who wouldn't want a piece of that?!

Anyway, no more riding until 7am Saturday now which will be Day 1, Land's End to Okehampton...

One week to go

I'm aware I haven't posted for ages and have been meaning to do so but as I think I said earlier, blogging or writing doesn't come naturally to me so it was lower down on my list of priorities after cycling, family and working (yes cycling has come before family recently I have to admit).

I'm trying to recall what I have been up to since my last post... so I have referred to my friend Strava!

But... one thing comes to mind before I cover riding, and that's sponsorship. As I write this my total is £2310. Yes, £2310! Nuts. A few weeks ago I got a fiver from someone named Raneure who had found this blog from the net and felt the need to donate. Thankyou whoever you are, I'm glad you enjoyed the read and your donation means a lot.

Ok... training (which in my primitive world means rides)....

I did about three commutes a week on average, free time without impacting work or home life and that got an average of 100 miles a week in. Not great riding though but made much more bearable by the presence of +Dave Douglas-Jones  and +Alistair Barlow . Cheers guys!

Next of note has to be my recent family holiday to Majorca - Is a great family holiday one where my daughter Amy is happy playing with friends in the pool, my wife is happy sunbathing and I get an opportunity to ride a bike? Well yes, definitely!

I got a hire bike, a titanium Van Nicholas Euros for the first 4 days...

Verdict? Seriously gorgeous raw metal finish but a bit heavy and because of that it wasn't for me.

And for the second 4 days I hired a carbon Massi - ok but I've really been spoilt with my new De Vinci which is a seriously good bike by my experiences. Unfortunately the only pic I have is against it's box!

The best ride in Majorca, and a major achievement for me, was the day I rode out to Soller over Puig Major and back via Sa Calobra. That won't mean anything to anyone unless you've been to Majorca but that was a 95 mile ride with 5300 metres of climbing, 2/3rds the height of Everest. I left at 7am and got back at 3pm with aching knees, no money and a 6000 calorie deficit but that was a massive achievement for me which I don't think I'll beat.

One thing about this training and that holiday was that I had to get up at 6:30am for several mornings to make it back for 10/11am in time for the family part of the holiday. Being an hour ahead meant that was actually 5:30 UK time and coupled with the all inclusive booze that made for some tough mental challenges when the alarm went in the mornings! Unintentionally all part of the training I guess since the alarm calls on RAB will be at 5:30am.

With 1 week to go I'm now in the "tapering" phase and being totally rubbish in terms of scientific training requirements I'm not sure exactly what that means, other than slow it down gradually. This has resulted in me being bored and twitchy, desperate to get back on the bike. My parents said I should spend time with my family - probably a very good idea but I'm so focussed on the bike it's going to take a mental shift to get back to normal!

Finally can I say a MASSIVE thankyou to +Lesley, my wife, who constantly encourages me to do whatever it takes to train for this and who puts up with me strutting around in lycra (although I think she secretly likes it). You are my rock.

A case of bad planning

I have a 112 mile ride on the White Rose Classic sportive tomorrow

and a stag do in Leeds now.

Clumsy.

Thank you to all my sponsors

My Just Giving page is showing 31% of the target reached. Now considering the target is a massive £3000, 31% is a lot of cash, £955 to be exact and more than double what I raised for the RSPCA back in 2006 when I did a mountain bike marathon.... and there's still two months to go until the event!

£955 gets 4x4 transport to testing clinics from remote areas of Lesotho for children, 41,000 of whom are known to be living with HIV. 

It gets them the tests they need and enables the results of those tests to be sent back to the clinics via mobile (this is a Vodafone charity) enabling quicker treatment for those diagnosed positively.

For communities who are too far from fixed clinics, it provides mobile clinics and connects them via mobile.

These treatments and reduced response times save the lives of Lesotho children.

So far the team of us doing this have raised £21k and you've got me placed 8 out of 50 in terms of amount raised so far!

Thankyou.

https://www.justgiving.com/Jason-Phillips-LEJOG/

Finally did the Tour de France Stage 2 route

Had a great day out with Al from Ilkley to Sheffield on the TDF stage 2 route. It's a bit hilly, I hadn't really realised how much. We got a scorching day



Nice little cobbled climb through Howarth. Short but sweet with some heckling builders at the top!

Best nod to the upcoming TDF were these "blue balls" in Silsden that had been painted yellow, green and polka dot.

Then there was Cragg Vale, the longest continuous uphill in the UK. It's fairly gradual but goes up for about 6 miles.

And then Holme Moss which is a beast of a climb, steep, windy, sustained and HOT!

There was then a long climb on a busy, narrow A road linking Manchester and Sheffield. Not very pleasant and it was just get to the top as quickly as possible to get off it.

We then went through Penistone where there were plenty of hills and this stone.

As we finally dropped in to Sheffield there were the 2 final climbs, Jawbone and Jenkin Road. Someone shouted ooh you'll love Jawbone as we hit it and it was really steep and fairly sustained. A challenge with 85 miles in the legs. Last but not least was Jenkin Road in the inner city suburbs, steep, medium length with a kick up at the end. We powered up it as best we could sice it was the last effort of the day then cruised to the station for a well earned beer and the train home. A good day out.

Gears

Just had my 2nd mechanical issue since starting this blog (1st was the tyre).

Rear gears went out of alignment last week. I readjusted them but still had issues so I replaced the cable. It turned out that the old cable had frayed out of sight inside the shifter.

Annoyingly though both barrel adjusters on the bike (one on the rear mech and another on the down tube) have corroded and are unusable so I got a cool little inline adjuster that goes between 2 parts of the outer cable although when I've tuned the gears the vibration from the road gradually unwinds this inline adjuster and they detune themselves again. Need to find a solution.

Week ending 15th June - Training: Actual vs Plan

I rode the following between 9th and 15th June:

Tuesday: Commute to and from work. 36 miles, 2 hours
Thursday: Commute to and from work. 36 miles, 2 hours
Friday: Hilly Ilkley to Lofthouse. 26 miles, 1.5hrs
Sunday: Hilly Lofthouse to Ilkley. 26 miles, 1.5hrs

Total: 124 miles, 7 hours.

(TDF fever is growing and this campsite owner/farmer was getting in the spirit at Lofthouse in Nidderdale!)

The June intermediate training plan says 8.5 hours required so I'm just behind with the 7 hours done but not by much. I actually thought I'd be a long way off the plan (having not looked at the plan for a couple of months) so I'm pleasantly surprised to see the plan isn't asking for 32 hours this week.

I plan to ride to work three days this week and the TDF Stage 2 on Sunday with Al. That should be about 14 hours in the saddle hopefully which will be well over the 10 in the plan. Might try and do a Saturday ride too to ensure I get the all important back to back mileage in.

Training plan link
June Intermediate Plan Link

Family ride

I've done a hell of a lot of cycling recently and it's meant a fair bit of time away from my family, so this weekend was a family treasure hunt ride along the canal and quiet back lanes of Gargrave with the Armstrongs - Tour De Gargrave.

We had a fantastic day with very warm weather and I'm so proud of Amy doing 6 miles on her new Islabike. She and her friends really enjoyed it and so did I - proof that there is life away from 100 mile road rides!

A New Personal Best - most miles in a week

This week I've cycled 321.3 miles, beating my last record of 270.8 set 5-11 May 2014, thanks to a long bank holiday Monday ride, two commutes and a weekend ride to Broughton and back staying in the lovely Forest Pines Hotel and Golf Resort. Very pleased with that record.

For my records, the last PB I achieved was 12-18 May and that was the longest ride, 143.6 miles for the Etape du Dales.

This was the view from the hotel's golf bar terrace yesterday evening. Now I'm no golfing expert but it looked like a very well groomed course, the picture doesn't really do it justice.

Had a leg massage at the hotel spa but bizarrely she only massaged my calves. Could really have done with the quads and hamstrings getting a seeing to, much more than the calves. Calves did feel fresh afterwards though.

One thing they do in Lincolnshire is very straight, long, flat roads - like this one which was like that for 4 miles and ran alongside fields on the right and some kind of man made drainage channel on the left which ultimately flowed into the River Trent.

Well I was at a Golf Resort so I needed a caddy...

Crossing the Stainforth and Keadby Canal.

Strava route links Ilkley to Broughton near Scunthorpe:
Outward bound
Homeward bound