Sunday morning up at 5am and into breakfast in my hotel in Pau. Full of other cyclists all getting fueled up as well.

I headed into the start line to get there for 6am. I had a 3km cycle from my hotel to the start pen and and other cyclists began to stream in from various directions. Once I got into the pen I was surprisingly near the front. I had expected to be wuite far back at this arrival time.

At 7am the race started and we got through the start line after only about 10mins which was quite surprising but gave a good start on the broom wagon. The run out of Pau was very fast with an immediate descent which soon came to a stop at a narrow road. Once through this though again the pace picked up.

Looking at the timings before starting I had thought it was going to be key to get a fast time to the Marie Blanque to take the worry of the brrom wagon out the way. Allowing for the descent afterwards it would then mean unless there was a real disaster it could be forgotten about.

The only problem was this first section was far from flat, by the time of arriving at the foot of the Marie Blanque my Garmin was already showing 680m on climbing. The initial climb of the MB was exactly as had been described with a very gentle gradient and was also cool and shaded in the valley. Once we got to the last 4km steep sections with an average 12% gradient things started to slow down. I had a nice rhythm going and was feeling comfortable but already there were some people weaving across the road. There were also the first few people walking. I remember thinking if you are walking now you are in for a long day. Unfortunately due to the amount of people on the narrow round eventually it all came to a halt. People had stopped further up the hill and gradually caused everyone to stop as they didn’t walk on the right. Cue lots of anger and swearing from many people who were happy cycling. So after a few 100m meteres of walking and pushing until it all sorted itself out before we could cycle again.

Went into the first feed stop and it was far better than last year. Water bottles were topped up with large 1.5l bottles rather than the small bottles handed out last year. This made it all far faster and with bikes being left to the side rather than everyone trying to cram them in it all worked well.

The descent of the MB was great with long sweeping bends. At the bottom of this section large pelototons started to form up for the comparitively flat section towards the Col du Solour. I probably should have gone slower at this part but I was looking at my time thinking a silver medal was a possibility at 8hrs15mins. It was also good fun averaging about 40km/hr continuously, not pro pace but fast for me.

The Col du Solour though turned out to be far tougher than expected. By now the sun was out and it was about 30oC. The pass up the Solour was exposed to the sun the whole way. I kept pushing all the way to the top as mentally I was thinking if I have to stop here I’ll never make Tourmalet. The views on the Solour were stunning though as you got properly into the first high mountain pass. It also started to get busy near the top with mobile homes preparing for the real Tour stage and some people providing along with their support bottles of water to pour over you.

Another great descent down from the Solour with fast straight roads. By now every town you travelled through had people cheering you on and large groups formed up again on the way to Angeles Garzost the last town before the Tourmalet. I knew my family were waiting here and after a fast downhill section into the town and out the straight on the other side I saw them standing at the roadside. As there were people on both sides of the road and the middle verge and the pace was going so fast I couldn’t safely stop and just had to keep going.

We entered the Luz Gorge and from having done my recce earlier in the week I was familiar with what was to come. After failing to get up Ventoux last year without multiple stops I was determined to manage in one go. The temperature by now was absolutely baking. I expected it to be hot but not this hot.

I stayed in the large ring for the early section as I had done on the recce run and felt comfortable,though knew the hard work wasn’t due to start until after Luz St. Saveur.

From Luz St Sav onwards it now was a mental struggle not to stop. My legs were really beginning to feel all the earlier climbing. As I always knew what was coming I could break it down into small sections and just keep a rhythm. This was also helped by the amount of people cheering you on the whole way up and plenty of them with water to throw over you which was much needed. I had realised at this point that my phone was in the back pocket of my jersey but was beyond caring if it was going to survive or not.

Entered Barages knowing there is a steep section to get out of it but also knew it was not far beyond that to the water stop. Keep the legs turning and don’t stop until the water.

Arrived at Super Barages were the water stop was thinking only 7km to go. Unfortunately at this point there are two routes up the Tourmalet, the obvious one which I had done on the recce ride and and the other one. It turned out we were doing the other one so a few unknown km’s to ride which also added an extra km onto the route. This was probably the lowest point as I entered the unknown.

This section has a steeper km than the other route and also it was harder to see teh views of the valley to take your mind off what was happening.

Finally I arrived at the restaurant with 4km to go and knew I was going to make it though the hardest sections were on the way. Again I was determined not to stop and achieve my aim of making the Etape without walking.

I kept focusing on making the 2km marker as this has a 300m straight with a 2% gradient. Once there it was just the final push to the summit. Under the 1km banner. There are still people stopped at the side of the road so close to the finish. Unless you have been there it must seem so strange to see someone that close and not understand how they can’t manage those few metres.

Round the final bend and people are shouting out only 300m to go, only 200, only 100 and then through the finish line.

I’d made it in 9hrs 36min. A long way from the silver medal time I’d considered at one point in the day but delighted to have achieved it without walking.

Overall only 6888 people finshed out of the 10,000 starters. I came 3911 which I am very happy with. I think this years event with the large climbs was a lot harder than last year with the multiple smaller ones before reaching Ventoux. This year I was fitter than last year and still took 1hr longer to finish and had a higher final placement.

So..my secondary goal for this year had been to finish the Etape and enjoy my evening as last year I ended up being sick all night.

After sitting resting and now starting to feel exhausted I headed down to the finish village at La Mongie which is 3km away. As I reached it my arms and legs were all starting to shake until my whole body was. I had to pull over my the police van lie on the floor and ask for help. My legs were cramping in excruciating pain and my whole body was trembling. I was worried I was having a heart attack or something. As it was I got taken to the medical tent and spent 3 hours on IV drips and valium at one point. Not the ending I was hoping on.

I left Lourdes at roughly mid day to get to Tourmalet 30km away. This would give me a decent warm up and also this would be a similar time for when I will probably get to Tourmalet on the day.

I’m not sure where the Tourmalet climb officially starts but the road started to ramp up just after a small roundabout about 10km before Luz St. Saveur. It is not a steep climb staying around 3-4% apart from a small increase to 8% after the first bridge over the road that says 1954 on it. This changes to a small downhill staright after the tunnel though.

It stays undulating all the way to Luz St. S but nothing that really requires getting out the big ring (not got 100 miles in my legs at this time though) so save that for when it’s needed.

Once leaving Luz St S it ramps briefly up to 12% so don’t get caught out.

You are now definately on the main Tourmalet climb as the roadside signs start appearing with km’s to go and the average gradient for the next km.

Mainly through these early stages it stays around 6-8%. It is worth paying attention to the view here. The davantage over Ventoux is you are not surrounded by forest and can enjoy the ride. This also takes your mind off what you are doing.

At 14(maybe 13km) to go there is a section of 5% for the next km which gives some needed respite. As you finish this km it starts opening out to the valley and you can see all of Tourmalet off to your left.

It ramps up around 11km to go for a while but again you get some respite with another 5% section at 10km to go.

Now you enter the the switch back sections for the final summit push. The gradient stays constant at about 8% until 5km to go and this is where you will hit the timely water stage on the Etape.

I had read about how hard these final few KM’s where but it wasn’t as bad as expected. There are brief sections that go to 12-13% but they don’t last long.

As you hit the sign for 2km to go it says next km average 10% and sweeps around a corner to the left. the good bit is the next 300m are only at 2% so you get a good rest before it gets steep again.

You’ve then made the last km and know you’re definately going to make it. Before the final left hand bend there is a sign that says “2010 TOUR DE FRANCE JOB DONE” in the road. This certainly made me smile when I saw it ( I also had a family clapping from their car). Be aware though when you turn left it looks like a steep climb in front of you. Don’t worry it is only 200m to go so just go for it.

Over all of course it is hard but take your time to look around and it is definately easier mentally to cope with it.

I was also doing this one with Roy and Mark, and this was to be Marks first ever 100!

The route is split into 2 parts; the first of 64miles and the second of 40miles. The split is back at the start/finish area of Drumlanrig castle where you get your feed stop.

The morning route was a continual up and down section. Right near the beginning is a short steep 25% section. I remembered this from last year when it was a tough part of the afternoon section. This year the loops had also been reversed. As it turned out with plenty of energy in the legs it was not too bad.

As I got to about 30km I started feeling I had sore muscles and slight twinges in my calf. I couldn’t quite believe it and kept checking my Computer for the distance gone and amount climbed. It wasn’t much. I got a gel in and drank a load of fluid and kept going. Fortunately the sensations passed. I guess a busy week of work combined with crap sleep had been having an effect.

The rest of the morning was going well with a great long descent coming down on the new extended section of the course. Unfortunately at this point Roy also had a puncture.

The rest of the morning was fairly uneventful.

The afternoon is a completely different loop. After a short climb out of Drumalnrig it is the 10km climb of Mennock Pass. It is then a long flat before a final long decsent of the Dalveen Pass. It potentially could be a fast loop.

Unfortunately as we headed out again Roy had a puncture (it turned out later there had been a split in the sidewall. It had worked with the new inner tube at a hand pump pressure but had obviously come through again when the track pump had been used over lunch and pinched flat)

Mennock Pass was straight into a head wind and rain. Fortunately having done hill repeats there recently I was confident and overtook a lot of people on the way up.

Mark and Roy arrived shortly afterwards and we began the fun part of the day. The fast straight and descent to the finish.

My final time was 7hrs7mins, missing a silver level by 7 minutes. With 2 punctures though it was no big disaster. My fitness and hill climbing had felt better than last year so a good day out.

The route would take me up the Mennock Pass before turning up towards the radar station at the summit of Lowthar Hill.  It is a 10km climb up the Mennock Pass followed by 5km to the top of the radar climb.

Even though the sun was out it was a cold chill in the early morning as I headed from Wanlockhead down to the start of the pass at the end of the valley.  The chill dissappeared though as I began the climb back up.

I had done the climb before as part of a Sportive and was fairly nervous how I would get on as I knew it was hard.  On the first go up to the top of Mennock I felt fairly good.  I had a good rhythm and felt comfortable.

I now had to do the final 5km which is where the gradient gets serious though.  The only time I had done this part of the climb was at the end of my first 100mile Sportive.  I remember feeling so bad I nearly misssed this bit out so memories were not good.  It was tough and there are some steep bits to grind out at approx 20% gradient but I got there feeling way better than last time.

So now it was time to go back to the beginning and do it all again!

It is not often you get a 15km descent in the UK so it was fun to do though having to be careful on the top section where there was still snow at the side of the road and a lot of water run off.

The second time felt physically harder than the first but mentally easier knowing what was coming.  My HR data looks slightly better on the 2nd attemp as well.

So definately a worthwhile training session which I will do a few more of.

Firstly the whole seawall is in pieces from the storm last week.  I have never seen it like this before.

In complete contrast was the weather today.  Sunny and bright which was enough for a couple of people to think they could go swimming!

After seeing a forum on Bikeradar, Cadence Sport was mentioned and a fitting by Adrian Timmis.  This was £100 but also you got a pair of custom molded Sidas footbeds thrown in.  The total package was enough to make me go for it.

I arrived at the address Adrian had given me and was surprised to see it was his house.  Slightly concerned I got taken through to an office he has set up where he runs his business from.  As I work from home as well, why not.

We began with the footbed fittings.  A fairly simple process of putting your feet into vacuum moulds and then this is used to do your insoles.  As I was trying them at first it felt a bit strange.  Adrian said if they are not right we will do another pair.  As it turned out they were fine it was just getting used to the new sensation.  It was comforting to know though that he straight away was prepared to do another set.

We then got onto the bike fit.  Being  a complete gadget freak I was concerned that if I went elsewhere I would be getting computer analysed, etc.  Adrian is doing it based on his own knowledge with some scientific starting points.  It is worth noting though he is an ex pro racer who has completed the Tour de France and does bike fits for current professionals so his knowledge is a lot more than most.

He started with my cleat set up.  Everything is done dynamically while you pedal your bike on a turbo.  As it was, due to the angle my foot was when I peddle my cleats were in the wrong position to get maximum benefit.

We then got my saddle height and leg angle corrected.  I ended up with it being moved up by 2cm.  Before I hadn’t been getting a long enough leg extension.  This meant I wasn’t using my muscles as efficiently as I could and also my legs were staying compacted not giving the muscles any rest during each pedal stroke.

Next we moved to stem height which got dropped about 2cm as well, and handlebar drops were adjusted and brake hoods moved to get a good position.

Adrians comment was I now looked like I was riding a proper bike!  I now also felt like I was riding a proper bike.  The comfort was improved dramatically and I could feel the difference in my legs even on the turbo.  I think he had a small chuckle to himself that I had ridden the Etape last year on my old set up.

We also did a quick pedal with one shoe with a molded insole and one with the original.  The amount of movement in the original footbed makes you realise how much energy is being wasted and not being transferered to your pedal.

Having now done a few rides since the fitting I can really notice the difference in efficiency.  Going up hills feels so much more comfortable and easier.

I would highly recommend anyone who has a doubt to get a fitting done.  I wish I had done it long ago.  I would also recommend going to see Adrian.  There may not be a computer analysing everything you do but you do get the knowledge of someone who knows what they are doing and can explain every reason for each change.  I am not sure the computer operator could always do this?

And finally it should be said he was a really nice guy.  It’s not every day you get a chance to chat with someone who has completed the Tour de France and can tell you what it’s like.

We took the train up to Blair Atholl and set off on a 35km loop.

Very shortly though we were off the bikes and pushing.   Many vain attempts were made to cycle through it but it was too deep and soft to have a chance.

After  a break and 45 minutes of walking over snow and grassland we decided to cut the route short as we were only making speeds of about 3-4km/hr.  Fortunately Mark had been sensible enough to bring an OS map and we plotted a route across between 2 hills to get back onto the path on the return loop.  This was still looking at being another hour of pushing though judging the distance.  There was some slight descent in the ranks and murmurings about wether to turn back but being blokes no one was going to suggest it out loud.

We were rewarded with some stunning views at the crest of the ridge and as the weather was fantastic it was all worth while.  If it had been a few degrees colder and a bit wetter it would have been a far different day.  As it was you got a reminder of why Scotland has some  of the best places to visit in the world when all is well.

Once over the crest there was less snow on the other slope and we could begin to mountain bike back down over the grassland.  This was punctuated by the occasional drop into a small stream run off through the snow, funny for everyone but the rider!

On the way down we also saw a number of white hares and deer.

Finally we made it back to the track which was by now mainly clear and we could begin a fast ascent back to Blair Atholl.

After  a 3 hour ride/trek we were safely back in the pub in time for kick off on the rugby.

From the elevation/speed profile on my Garmin you can see we travelled about 19km and walked 10 of them!

Our route was a smaller loop than intended.

I think it was due to mud that is on the road before coming into the village from some large trucks working on a site. As I turned right out the village my bike slipped from under me as I leaned to go around the corner.

Damage only really done to my leg and the pain is just starting to go now and unfortunately my new jacket ripped. Slightly dissapointing as all other clothes survived unscathed.

Somehow the cable bolt on the rear derailleur fell out as well. This meant I ended up having to cycle home in the top rear gear (highest) only.

Thanks to the car driver who stopped and offered me a lift back to Edinburgh. If I had realised the gears were broken I meant have been more tempted to take you up on the offer.

Got out for a ride before breakfast today and had my new camera mounted on the bike.  The camera is only £12 and all the info is on this thread at Bikeradar.  

I mounted it on my bike with an old light fitting bracket.

Did a short ride around the Winchburgh loop on Sunday and even with the wind got around in an hour.  Feeling happy about that as there were sections when I had to really keep the effort level high to maintain a good speed.  This is where the TCTP seems to have worked really well.  I felt I was able to maintain a high work rate even with a high heart rate for a long period of time.  The 12 min steady state power intervals have paid off.

That’s me definately finished with the turbo though.  I have realised I have spent four months now training on the turbo and I’m sick of the site of it.  It’s time to get back outside whatever the weather.

I now need to work out what to do next.  I always find it better to have a daily program in place for a target or else things start to drift without the focus.  I have my Tae Kwon Do Black Belt exam at the end of March so I will ease off on the intensity now and start getting the ride lengths increased.  This will also help the recovery from the TCTP without losing the benefits.

In April I’ll move into a focused hill climb block.

Keep checking the “My Training Program” section on the featured articles section for details.