La Marmotte 2009

It took me 11:09. I may have finished La Marmotte but in return La Marmotte finished me. I won’t be entering another epic european mountainous sportive in this lifetime.

Preamble

I stayed at Chalet Namika above the main town of Alpe d’Huez. Hosted by Wayne and Ambra I had a thoroughly fantastic stay. The weather was fantastic and the views were breathtaking. It seemed like only yesterday that I was panting my way up the Alpe on my 40th, but here I was again to take part in Europe’s hardest sportive, La Marmotte.

When it came to the carbo loading these guys rocked, the food was fantastic and I couldn’t have gotten a better base for the event. Sam and I are alerady talking about returning with the kids to ski in the new year.

There were a few guys staying at the Chalet, all of whom were Marmotteers. Some clearly experienced and fit and others less so. I fell into the less so category.

Indeed, a couple of trips down to the village of Huez at switchback 7 had my NP of 260 with a first attempt BPM of 145 and a second attempt at 165, for the same power output. Dunno why. I suspect that I was not adjusting well to the high altitude.

The Day

The big day arrived and I was awake at 5am, with about 6 hours of sleep under my belt. One of my fellow competitors bike didn’t arrive until 11pm the previous night due to British Airways issues. Not the best of starts to the day.

Full of nerves and itching to start I descended down to Bourg d’Oisans at 5:50 and made it to the 400-2000 pen by about 6:30. Imagine my surprise when I saw Quentin only 3 yards in front of me! It was the last I did see of him as he raced round in gold medal time.

At just after 7am we got started and finally the day began proper.The ride to the foot of the Glandon was respectful and good natured with plenty of chances to grab a wheel and make good progress. A milion miles away from the hectic dashI had been warned of. Before blinking we were at the foot of the first climb.

Glandon

Well, I knew all about the Glandon from the cyclefilm reccie DVD, and sure enough half way up you descend and then hit a 10% section before it becomes more restrained and eases up until the summit.

I was shocked to find that I couldn’t generate any power from the off. Ordinarily I would easily kick out 260w at tempo yet already, with 5000m of climbing yet to come and stillrelatively fresh I struggled to get over 200w. I was very, very worried.

Not since I started cycling have so many people overtaken me up a climb. I was even overtaken by fat old blokes. This was going to be a hard and loooong day at the office. I tried to tap out an even tempo and stay out of the red zone.

Glandon to Telegraph

Whilst the Glandon descent is indeed very very technical, and some of the other riders go down at break-neck speed it wasn’t as bad as I’d imagined and managed to hold my own. Got a little blase from time to time but soon got real. Hit a couple of pot-holes at the very bottom of the descent which knocked my chain off but other than that it was largely uneventful.

The drag to the Telegraph was annoyingly lengthy. Fortunately I caught onto the back of a group of 5 riders, one of whom was wearing a Beyond Mountain Bikes jersey (my local bike shop in Cranleigh) small world? Anyway, before long the group had enlarged as more and more mini-pelotons merged until I was rocking along in a group of about 50 riders.

Oddly, my power at this stage was better, I could easily kick out 250w+ and occasionally kicked out 500w as little gaps and accelerations called for it.

Telegraph

What a nice climb. With my power still woefully low, I tapped up the Telegraph at a very steady 200w pace. It was really hot and the cars were beginning to get annoying, they were clearly frustrated with so many cyclists in the way …

I got to the summit and took a breather. Filling my bottles took an age with 2 or 3 very slow taps and 20 or so riders all desperate for water.

I descended to the base of the Galibier and the misery kicked in.

Galibier

Starting at some 1,400m above sea level it then rises to 2,600m over the next 18 kilometers. It starts out relatively gently but with my power output struggling to hit 180w I was crawling along.

I knew that with 8km to go it doubles back and the climb starts for proper with plenty of 10% sections. Yet with about 9.5km to go I had to stop and take a break by the side of the road. My heart was pounding out my chest and my breathing was very very difficult. I’d been in the saddle for about 5hrs and 45 minutes and I was absolutely exhausted.

For the next hour and a half I struggled to the summit taking the occasional break by the side of the road to recover or catch a quick photo. For the first time in my life I experienced cramp. I didn’t realise what all the fuss was about. I do now. Could this day get any worse?

On a couple of occasions I almost fainted and was most unsteady on my feet. I had no choice but to carry on, walking the remaining 70km would have taken too long and thunderstorms were crackling overhead reminding me to push on and get onto the descent before the heavens opened.

The last 2km of the Galibier were awesome. You can see the 6 fearsome switchbacks as you approach but since its the last push over the top it is quite a feeling to get to the top and start descending again, even if your power is barely above 150w.

I caught my breath filled up with water and started down hill. I was sure to make it to the foot of Alpe d’Huez now.

Galibier descent

Wow! What a descent, it just keeps on coming and is a total blast. Even though I was completely exhausted I still enjoyed it. The top level is a bit bumpy and the winds keep you in check, but once you get out of the high mountains its smooth and relatively straight forward.

Before I knew it I was at the roundabout at the bottom of Alpe d’Huez. I stopped for a breather phoned my wife and gulped down two bottles of cold fresh water. Bliss. The water station was an oasis of calm in a stormy day.

Alpe d’Huez

Sheer utter agony. It took me 2hrs and 20 minutes to ascent, with 50 minutes of sitting by the side of the road. I could manage 170w maximum and was a spent force. I have never, ever been so miserable on a bicycle!!!

I won’t bore you with the details, but suffice to say if there was a flat piece of road or some shade, I stopped there. I just wanted the misery to end.

I sent at tweet from switchback 7 saying I’d probably finish in an hour … I was actually joking, but it did indeed take me an hour to climb the last 6km or so. Miserable. I took the photo above to post onto twitpic but never got round to it for some reason :-)

Arrivee

As I turned up switchback 1 the heavens duly opened and I got drenched, for once it was pretty pleasant. My core temperature got back to normal and I felt a little stronger. But not much :-)

As I crossed the line there was no moment of euphoria like at Etape in 2007. Just relief that the suffering and misery was over. I would happily of sobbed but the french audience and my English reserve kept that stiff upper lip.

I even forgot to stop my bike computer, but it was 11:09 when I remembered. Like I said at the outset, I may have finished La Marmotte but it sure as hell finished me.

25 kilometers to go ...

When you ascend the Col du Telegraph there's still another 25 kilometers before the top of the Col du Galibier ...

25 kilos to go

Well they're building a flamme-rouge outside Alpe D'Huez I've got 25 kilos to go

And the whole town's waitin' just to hear me yell I've got 24 kilos to go

Well they gave me some beans for my last meal I've got 23 kilos to go

But nobody asked me how I feel I've got 22 kilos to go

Well I went past a duffer and his whole dern bunch with 21 kilos to go

And I sent for the mayor but he's out to lunch I've got 20 more kilos to go

Then the sheriff said boy I gonna watch you die got 19 kilos to go

So I laughed in his face and I spit in his eye got 18 kilos to go

Now hear comes the preacher for to save my soul with 13 kilos to go

And he's talking bout' bonkin' but I'm so cold I've 12 more kilos to go

Now they're detecting' the chip and it chills my spine 11 more kilos to go

And my gears and my chain aw they work just fine got 10 more kilos to go

Well I'm waitin' on the descent that'll set me free with 9 more kilos to go

But this is for real so forget about me got 8 more kilos to go

With my feet on the pedals and my bum out the saddle I got 5 more kilos to go

Won't somebody come and push me through with 4 more kilos to go

I can see the mountains I can see the skies with 3 more kilos to go

And it's to dern pretty for a man that don't wanna bonk 2 more kilos to go

I can see the buzzards I can hear the crows 1 more minute to go

And now I'm cresting and here I go-o-o-o-o-o-o-o-o-o!

With apologies to Johnny Cash

Pacing and Nutrition

I never cease to be amazed at how really simple questions can become almost impossible to answer when it comes to exercise physiology.

I'm just an IT spod who has a passion for training and riding my bike. But, having bonked really badly on Etape 07 (or possibly underestimated the effect of altitude) I am determined to get it right for La Marmotte this year.

The chart above is intended to show the percentage of fuel that is derived from muscle glycogen versus fatty acids (etc) at differing exercise intensities. Basically, at higher intensities the energy derived from glycogen becomes greater and will need to be replaced on the go. By contrast, the energy derived from fatty acids will not.

Tipping Points and Sailing Close to the wind

Based upon the assumption that (a) I will carbo load before La Marmotte and will have approximately 1000 cals worth of glycogen sitting in my legs and (b) I will take on 400cals of glycogen per hour then the following table tells me how many hours I can go for at each intensity before I run out of glycogen

• IF < .80 - glycogen levels will rise over the ride at this intensity
• IF .85 - glycogen levels will just be maintained at this intensity
• IF 0.93 - glycogen levels will be depleted after 3 hrs at this intensity
• IF 1.00 - glyogen levels will be depleted after 1.5 hrs

However, the ride is comprised of, effectively, 3 ascents and 2 descents, roughly;

• 0.5 hrs Roll from Start to Glandon
• 1.5 hrs Glandon Ascent
• 1.0 hrs Glandon Descent and Roll to Telegraph
• 2.5 hrs Telegraph and Galibier Ascent
• 1.0 hrs Galibier descent and roll to Alpe D'Huez
• 1.5 hrs Alpe D'Huez Ascent

Which means that there is ample time between each ascent to take on fuel whilst burning very little if one sits in a group (solids on descent since riding one handed and drinking on high-speed technical descents is well beyond me).

Which means in theory the above table could be used as a pacing guide for the day. It is the maximum pace I could sustain assuming I religiously take-on my 400 cals every hour. And the small matter of having the legs to sustain those intensities on the day (threshold for an hour and a half up AdH and sweetspot for 2.5 hours being impossible, of course).

Suffice to say this is an optimum, sailing close to the wind plan. I'll be looking to put the brakes on if I start to approach anywhere near these numbers especially up the Telegraph/Galibier. The numbers are about looking at nutrition more than pacing.

The truth is, I shall be looking to enjoy the day and get round in one piece, so the chances of me pushing myself that hard is debatable. But a rush of blood and the adrenalin can do very strange things ....

Data and Research sources for Table 1

I freely admit that the last 4 columns are not as robust as they could be -- they are inidicative rather than prescriptive, so here is how I formulated the table. Since intensity is generally based upon %age of vo2max in the literature I have mapped this to %age of MaxHR using Brianmac's useful web-page (because I do not measure Vo2max). For each HR I have mapped to typical NP values for my own rides with this average HR (so whilst the power column is only really useful to me with my FTP of 290 you can make your own by applying the intensity factor instead, my MAXHR is 183 btw). The percentage breakdown for glycogen etc is based upon lots of web based research and some liberties (invalid assumtions about the mix of type 1, 2a and 2b muscle fibers - aka slowtwitch and fasttwitch) but largely comes from the following (apologies for the shoddy citations):

• Determination of the exercise intensity that elicits maximal fat oxidation. J Acton et al.
• Effect of Exercise Intensity on Fat Utilization in Males and Females. J Kang et al.
• Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. Romijn et al
• Sport Nutrition Asker E. Jeukendrupand and Michael Gleeson
• Ex Phiz 101. Web seminar. A Coggan

PMC for May

I've managed to stabilise at a CTL and ATL of 95. Feeling strong. Had a taper for the fred Whitton which gave me a dip and them pretty much rode every day. Instead of taking a full rest day I rode noodly rides with my wife Sam. Very civilised and legs feel better for it.

Shredding to 77kg by July 5th

OK, so I'm still 81kg and probably in the 20% bodyfat range and shredding is something bodybuilders will do before a big event to get down to 2% but I'm calling it shredding :-)

No more refined sugar products or 'treats' till I start La Marmotte. Ideally I'd like to be at 75kg for the event but lets face it anywhere around 77kg would be fantastic.

If only I didn't like biscuits and chocolate quite so much ....................... its just for 6 weeks.... its just for 6 weeks .... its just for 6 weeks ....... if I tell myself that enough maybe it'll help me get past those cravings.

Saturday 23rd May - 81.9 kg

Well during the week I watched 10 things you need to know about losing weight. And I put some of it into practice; I didn't have anything between meals (ok, I had a fruesli bar on Friday afternoon because I was really hungry), I had more protein than usual for breakfast (couple of poached eggs and toast), but having soup for lunch was the clincher. I ate a hearty bowl every day with plenty of buttered bread but had no cravings during the afternoon. none. no cravings. Oh, and we're going to buy some smaller plates today for the whole family.

So as a result, when I weighed myself this morning ....

Saturday 30th May - 81.0 kg

And after a relatively well behaved week, with a bit of a blow-out on Wednesday this weeks tally is .... (although I'm possibly a little glycogen depleted after hard riding yesterday)

Saturday 6th June - 79.9 kg

Couple of blow outs this week and back up, they say 3,500 cals to a pound - as "bad" as I have been I aint eaten 7,700 extra calories, BUT, I did have a real blow-out on Tuesday and felt quite ill from over-eating. Wonder if the results of that are more serious to weight gain than a steady flow of calories. hey ho. I'm not really that concerned about weight, otherwise I'd have skipped the M&S chocolate roll last night ;-)

Saturday 13th June 80.9 kg

Google Earth a tool for cyclists!

So, right now it is raining. hard. But the weather forecast says sunny intervals. Mmmm.

If I fire up google earth and hone in onto Cranleigh then select radar and cloud I am greeted with the image above. The HIRAD radar data gets refreshed every twenty minutes or so.

Now the wind is coming at 22mph from the SSW according to metcheck and the bbc weather sites. So that band of rain from east anglia to hayling island is moving fast to the northeast.

From that, my dear Watson I can conclude that we have one more heavy shower to endure and then we should have a rain free afternoon.

LETS SEE IF I'M RIGHT SHALL WE?

edit: Wrong, Wrong, Wrong. The radar is only over land masses. Once the first lot of heavy cloud cover had passed another one appeared and then another. Kind of makes the radar useless if you are near the coast.

Rites of Passage

I've been riding on the road seriously for a few years now. When I got my first road bike in 2003 I wasn't very clued up. I rode it and enjoyed it, but didn't really know too much about bikes, cycling history and culture and training.

I realised recently that I've been through quite a rite of passage from newbie to well, experienced cyclist. Ok, so I can't tell you much about campagnolo bottom brackets but I can (and have) maintained or repaired or replaced every part of my dura ace equipped bike.

There are a few behaviours I have picked up along the way that are widely viewed as roadie-neurosies. Not because I knew about them and wanted to fit it, more that they developed independently over time, here are a few;

• No saddle bag. I carry everything in my middle back pocket that would be in  my saddle bag. This is to keep my bike light and manoueverable, especially when out the saddle.
• Mega-Clean drivechain. My chain, chainrings and casette are indeed cleaner than my fridge. But squeaky chains are SO annoying when you're on a long ride. Not to mention having a chain snap on me for poor maintenance. it takes two ticks to do before every ride. Btw, I use a mix of pedro dry and finish line wet lube at this time of year. Finish line has a habit of going black so I wipe it down often.
• Multi-Layered Kit. When you noodle around or pump out junk miles you don't get that uncomfortable on the bike. Now I spend a lot of my time at a higher intensity I hate being too hot or too cold. Arm warmers, gilets, capes, knee warmers, tights, gloves, skull cap etc etc. I think more about this before a ride than the route and workout goals.
• Weather Obsessed. At any given day or night I can tell you exactly what the weather forecast is for the next 48 hours. And I don't mind the wind now I have a power meter. Light rain is ok with my fantastic assos cape and shoe covers. But heavy rain - that's a deal breaker.
• Driver Hating Road Bore. I have had so many bad experiences. On the whole most drivers (after all, I am one too) are considerate. Its just a small minority of petrol-heads, busy mums and OAPs that pay scant regard to the safety of other road users. Of course, I can now tell you which roads to target and which to avoid at any time of week, or even time of day!

Anyway, must dash, should be brighter from 12 and I need to go clean my chain and decide which shorts to wear and wether I need my spring or winter base layer.

Do my legs need shaving again?

Reflection Point

The chart above is what I call my poppy field. The yellow bars (or stalks) represent the average and normalised powers for each workout whilst the red and gray dots represent the average heart rate and intensity factors for each workout.

As you can see my intensity factor has tailed off slightly along with my heart rate, that really reflects the gradual increase in volume. I'm still not convinced that daily workouts are the best way forward. I have a feeling that increased intensity and more frequent rest days are a much better way to organise your training. But then I keep thinking about TITS and would rather not risk 'innovating'. BTW, TITS means time in the saddle :-)

The distributution chart below shows, in absolute terms, the amount of time I have spent this season in each zone. I'm quite pleased with the mix, especially the AC and VM. This really reflects the fact that I live in a hilly area more than anything else. I have not included time spent freewheeling for obvious reasons.