Scotty R's Training Blog

Take a look at Scotty R's training blog as he prepares for the RAFA1000 Cycle Challenge and the Coast To Coast - epic!!!!

http://riding4rafa.blogspot.com 

RAFA1000 Route

Stage #1

Stage #1

RAF Leeming to RAF Boulmer
http://www.mapmyride.com/routes/view/35775912









Stage #2

Stage #2

RAF Boulmer to HQ 2 Div, Edinburgh
http://www.mapmyride.com/routes/view/35780842








Stage #3

Stage #3

HQ 2 Div, Edinburgh to RAF Leuchars
http://www.mapmyride.com/routes/view/35804180









Stage #4

Stage #4

RAF Leuchars to Victoria Barracks, Ballater
http://www.mapmyride.com/routes/view/35792084









Stage #5

Stage #5

Victoria Barracks, Ballater to RAF Lossiemouth
http://www.mapmyride.com/routes/view/35794106










Stage #6

Stage #6

RAF Lossiemouth to Fort William
http://www.mapmyride.com/routes/view/35795584










Stage #7

Stage #7

JSMTC Ballachulish to HMNB Clyde
http://www.mapmyride.com/routes/view/35799752










Stage #8A/#8B

Stage #8

HMNB Clyde to Longtown
http://www.mapmyride.com/routes/view/35805654
http://www.mapmyride.com/routes/view/35806166










Stage #9

Stage #9

Longtown to Preston
http://www.mapmyride.com/routes/view/35806682










Stage #10A/10B

Stage #10

Preston to RAF Leeming
http://www.mapmyride.com/routes/view/35807346
http://www.mapmyride.com/routes/view/35819440

A Hard Day In The Dales



13-28 Life-Saver

Sometimes you instinctively know when something is just right.  Equally, you occasionally know when something is all wrong, although our military outlook often tells us to 'drive on' regardless, only to find out later what we suspected all along!  Awake early this morning, I peaked through the curtains to see the trees blowing angrily in the blustery wind.  Over the last several months, Saturday and Sunday have been my days to put in the big mileage training rides, obviously adjusted to allow for the weather.  Good job I'm not cycling this morning I thought.  Good job I'm not taking on some big hills either.  Oh dear - I remember that half of the Riding4RAFA team including myself are entered into the Richmond Cyclosportive.  Just the minor matter of an 80 or 100 mile epic around the Dales on a route travelling through North Yorkshire, County Durham, and Teesdale with some of the most challenging climbs in the area.  The wind is blowing harder and harder as I have breakfast.  What could possibly go wrong?  Clearly, I have forgotten last weekend's pain getting up to the summit of a windy Tan Hill.  Memory is such a fickle friend!

However, in the garage is a new weapon - after fighting my way up the hills of the Dales last week on a 12-25 a new 13-28 sits waiting.  It looks huge, like you could peddle your way up Everest, or maybe that's simply wishful thinking.

The Start

Richmond Cycling Club are clearly well versed in organising this sort of event, their admin is slick and soon we are armed with a race number and timing chip, although with the wind blowing like it was, I was convinced I wouldn't be overly troubling the timing marshalls.  There's an entry of nearly 600 cyclists and what strikes me most is the sheer numbers of seriously expensive tackle including the sort of stuff the pros ride complete with corresponding pro team kit.  This is clearly more than a Saturday ride out for a bunch of MAMILs, but I'm hoping a lot of them are all show and no go......



The Stang

 Just 600 meters in and its clear that I haven't studied the route in much detail as we turn immediately up a sharp climb that is followed for some miles by those short, sharp steep little ascents that are designed to sap the strength and leave in in a mess later on.  The first big test of the day comes in the form of The Stang at just over 20km.  It's a long steep beast of a climb and worse, it's one of those climbs that you can see stretching out above you.  The climb starts as it enters a heavily forested area, shallow at first but it gets gradually steeper into long straight steep ramps midway through the forest with gradients of up to 16%, then turning into a twisty section and the steepest part of the entire climb with lots of 20% gradients before emerging from the forest onto a barren fell-land area where the gradient eases off towards the summit.  It hurts and the legs are bursting by the time I get to the top, just in time to head properly into the teeth of what seems a howling gale!  The wind really kicks in and its an effort to even get the bike to roll downhill at any sort of decent speed as I descend towards Langthwaite.  This doesn't bode well!



Approach To Tan Hill



The route drops down into Langthwaite where it joins the Reeth to Tan Hill Road.  I'm sadly familiar with this road as I had the pleasure of it's company a week previously.  I remember reading a guide on the net that described this climb as a 'humongous grinder'.  Probably right.  The main problem is that the climb is so exposed and the wind is howling straight down the route, making it a dire experience from the start.  There are 4 or 5 steep pitches thrown in for good measure which break the rhythm and get the legs burning.  It feels eternally long and finally the Tan Hill Inn hoves into view after the last very steep pitch.  Sadly, no scope for a well earned beer yet as I wait for the team to get back together on the summit.  Its taken a long time to get here today - mainly due to the wind, which now feels gale force on the top. 




Fuel Stop

 The descent from Tan Hill into Keld is difficult, dominated by an epic crosswind.  Its not often I've been on a 40mph descent when the wind has complete control of the front wheel.  We fly down the last few switchbacks and onto the first feeding station at Keld, where its a chance to fill up on pies, bananas and flapjacks.  Happy days.  A lot of cyclists are opting to ride the 50 mile route from this point because of the wind.  We decide to press on and will worry about the route when we get to Hawes.



Birkdale Common



The team regroup and set out together to take on Birkdale Common.  Once more I've failed in my map appreciation of the route and was assuming a relatively easy climb after The Stang and Tan Hill, but the road kicks up fairly steeply to start with…around 18% and I'm soon back in the lowest gear, out of the seat and grinding away again.  The climb settles into a much more manageable gradient for a time, before ramping up again.  I'm out ahead on my own now with no chance of getting out of the wind even for a few minutes.  A mini-peloton of RCC riders catch and pass me and I try to drop in at the back of their train, but they are moving pretty swiftly and soon drop me on the approach to the last climb to the summit.  The weather is rubbish now, raining hard and the descent off the top down into Nateby is fast and uncomfortable into the teeth of a howling gale and hailstones.  Nice.



Moorcock Inn



The route turns south at Nateby and I'm hoping that the wind is going to be more favourable. Wrong, its still blowing hard up the valley and its on to the climb over Mallerstang.  The headwind makes the ascent seem to go on forever and it was time to man up and give it big licks.  Despite the fatigue in the legs, morale is on the up as I keep passing other riders as I push onto the top.  The Moorcock Inn arrives and its time to turn south-east towards Hawes.  Finally after some 48 miles I get out of the headwind.  Not before time.  It's a very quick blast over the high speed rolling section and before long I arrive at the next feeding station at Hawes for more pies and bananas!  

More Pies Please!

Its taken a long time to get here due to the wind and as I wait for the rest of the team, my mind is made up - don't think we'll be doing the 100 miler today - I'll happily settle for the 80 miler due to the effort we've had to expend into the wind.  Fleet Moss and Park Rash can wait for another day.

Redmire to Bellerby

Wind is now behind us and its the last 26 mile blast to get into Richmond.  Stevie P and I get ourselves into a fast fighting twoship and we ratchet up the speed smashing through Askrigg and onto Bolton Abbey.  We then hit the correctly named Sissy Bank, which is short, sharp, but properly steep and takes any remaining energy out of the legs.  We make it to the top, then its full speed ahead down the Bellerby Range Road with the GPS indicating almost 50mph with a following wind on the fast bits.  We keep working hard and maintain the pace, catching singletons as we smash along the valley road and before you know it, Richmond is on us and the final timing marshall is there waiting to swipe us in.  We enjoy a relaxed few miles back into the start point and 84 miles are in the bag.

Big thanks to RCC for a great event, good org and slick admin.  Just a big shame about the rubbish weather, but we weren't the only team to switch to the 80 miler due to the wind, in fact a lot of riders opted to do the 50 miler after fighting their way to Keld.  A hard day to be sure, but valuable miles in the legs and some epic climbing practice.  Just hope the wind is kinder to us in a few days. 

RAFA Charity Golf



The Team prepare to tee-off



Golf - a good walk spoiled I think someone once said and its certainly something you can't do on a bike.  However, given the choice of hitting the Dales for a 60 mile training ride or hitting a few balls around Bedale Golf Course - it was a no-brainer.  The Stn Cdr was kind enough to invite the SNCOs to challenge the Officers' for the honour of winning the RAF Leeming Charity Golf Trophy with the proceeds going to RAFA.



One of our less strenuous work-up events, it was nevertheless hard fought by the 2 teams.  The weather was gleaming for a change and provided great conditions for all 36 holes.

The SNCOs narrowly edged the morning Texas Scramble competition, personally, I didn't mind as I was more pleased that I only managed to lose a single ball during the session - an all-time record.  We also managed to break the course record for the largest number of golfers playing the same hole simultaneously much to the displeasure of the Bedale ladies who had the special pleasure of teeing off behind us.

Stn Cdr presents the trophy

The SNCOs picked up their game in the afternoon and took advantage of all those Wednesday afternoons off to pull ahead of the Officers.  Despite a rear guard action from the Stn Cdr, the SNCOs won the rest of the matchplay pairs, rolling out relatively easy winners at the end of the day.

The real winner however were RAFA.  The team managed to raise just over £2000 for the Wings Appeal and I have to thank the Stn Cdr and OC 100 Sqn for their donations and the CMC for his hard work fundraising.  Additional thank must also go to WO GEF for the provision of a fine trophy.  Most of all we have to thank the kind personnel of RAF Leeming for their help and support

The officers clearly need a little more practice, but SNCOs beware next time.................

Two weeks to go.............

A mere 14 days left before the team rolls out of the gate on our epic challenge.  The 'ground rush' is upon us and there isn't much time left to condition the legs and prepare the bikes.  The route is set, accom plot sorted and the MCO starts the PR campaign tomorrow!  We're getting some great PR and assistance from RAFA and we're looking forward to 'flying the RAFA flag' through the towns and cities along the route.  The riding team won't have a great deal of time to stop on the way, but the support team will be running our RAFA Stall in various locations.

The last few days haven't been the best for training, unless you are a fan of 55kt winds and the various spinning bikes across the unit have been getting the good news.  Most of the team managed to get out for some training on the road late on today, but more miles are still needed in the old lets methinks.  We've got a big training serial planned for Saturday in the shape of the Richmond Cyclosportive 5 Dale 100 miler.  Its not the distance that's the issue, but the route profile that includes 5 big climbs, with the 2 biggest in the last half of the ride.  I think there's a big scramble for granny gears going on this week - just hoping that my 28t arrives before Saturday!!


A big thank you to everyone who has helped, donated, sponsored or simply given us much needed moral support.  Many of you have been extremely generous and we appreciate every penny.  We get closer to our fundraising target of £10,000 every day and I'm convinced we'll not only meet, but get well past it.

Important day tomorrow, putting the finishing touches to some of the arrangements for the event and making sure all the admin is sorted.  There's a lot of admin........................!!!

Tats' Training Blog

Long day in the saddle today as I completed a solo 100 miler around the Dales.  The forecast for wind wasn't ideal, but I took the view that 'what's the worst that could happen' - well, you pays your money, you takes your chances!!!

A quick opening blast due south through Kirklington, Wath and the Tanfields before turning west for Masham.  Note to self - must learn not to go out like a TT in the early stages when there's plenty more miles to be eaten up.  Some short sharp lumpy bits through Middleham, Leyburn and Bellerby to get the legs in appropriate mode before climbing up through the Bellerby Ranges.  Always windy here and what should have been a half decent tailwind turned out to be a blustery cross wind.  Always windy on the ranges!!  A very steep and technical descent off the top and down into Reeth for a welcome brew at the Dales Bike Centre.  Having found the climb over Bellerby Ranges hard work only 3 weeks ago, I'm pretty happy with the speed and form they were dealt with today, maybe the old climbing legs are finally coming back.....

Next leg was the 12 mile climb up to Tan Hill.  I took the 'hit it hard' option to get it out the way sharpish as lunch at the Tan Hill Inn was on the cards.  Hard work, big cross wind again, with a blustery headwind getting towards the top of the moor.  No compact chainset and a 12-25 on the back made for hard work in the last stages and got me on the rivet in the final couple of steep bits, but I made it up in 65 mins and was rewarded with a big open fire and steaming bowl of soup at the top.  With the wind picking up all the time, it certainly made the descent interesting with some serious crosswinds looking to deposit me in the ditch on the way down. 

The valley road to Richmond was sheltered and pretty fast, although I always find that last incline into town hard work.  Out to Brompton on Swale, then turn for home and catch the wind big time - always a special treat when you've already got 85 odd miles in the legs.  The last 10 miles were properly painful and I had to engage emergency man-up mode in order to stay in the big ring and make reasonable progress.  Another good reason to stick a compact on before the 1000-miler methinks!!

Back through Northallerton and Leeming Bar before the welcome sight of CG9 and the last stretch to make up the century.  I'm seriously impressed with some of the High 5 stuff we've been using, particularly the High 5 Zero.  Two bottles of Zero per 50 miles, plus water and I haven't even had a twinge of cramp all day, which makes a change.  Probably need to work on the fuel side of the equation though and eat more on the way round.  Next time.

Weather forecast isn't good for tomorrow - high winds and thunderstorms in the morning, so I'm sensing a rest day tomorrow.  Really need to get a new turbo trainer.

Friday Training

A 2 hour training session this afternoon for 3 of the team together with the Stn Cdr. Blustery conditions, but as usual Dunc was making the pace brisk early on.  A few decent lumps in the first 10 miles warmed the legs up before we picked up the pace again and dropped down the hill to Masham at speed.

The Boss had several mechanicals on the way out of Masham on his gucci Kuoto machine, but nothing that couldn't be fixed!  Always amusing to watch 4 blokes adjust a front mech......

Didn't take long to get through the Tanfields and then onto Wath before making the turn for home.  Down wind component and some good teamwork kept the pace up and the final stretch hove into view pretty sharpish.  Bit of a combo of roads today from utterly rubbish surface with craters to nicely smooth freshly laid tarmac.  Lets hope for lots of the latter during the main event.  Good effort from Stevie P today as he's got a lot of miles in his legs this week.  The old machine just keeps on rolling!

Early night tonight, as personally, I've got plenty of miles to smash out tomorrow, although it might need a spot of clever routing as the wind is forecast to be blowing a good one by lunchtime.....

Fundraising Progress

Fundraising continues at a great pace.  With an overall target of £10,000, we've just gone through the £6,000 mark in the last few days, almost 3 weeks before the event starts!  It's been good to see the amount of support the event has attracted and I'm hoping it continues throughout the ride itself and with a little luck we can pass the magic £10k with ease.....

We've been hard at work running a number of pre-ride events to raise awareness of our efforts and to highlight RAFA to both the personnel on Stn and those in the wider local community.  We ran a charity golf match between the Officers' and SNCOs on 4 May which netted over £2,000, including over £350 from a collection by the RAFALO and the Stn Cdr on the Main Gate.  The golf was close during the morning Texas Scramble format, but in the afternoon, the SNCOs pulled smartly ahead in the pairs matchplay.  We established that the Stn Cdr can play golf, I still can't, OC 100 Sqn has the smartest gear and that overall the SNCOs clearly got away from work on a Wed afternoon for a round or two a lot more than the Officers!  Our thanks to the Stn Cdr and CMC making the match possible.  Big thanks must also go to the kind personnel of RAF Leeming who where happily fleeced by myself and the Stn Cdr while trying to get into work the next day. 

The Families Club ran a theme night and auction of various items including a Man Utd matchball which netted (no pun intended) some £440 for RAFA.  Besides being a great night out in itself, it again helped to raise awareness of RAFA and more importantly generated another hefty sum towards our target.  We very much appreciate the hard work and effort from the girls and boys on the Families Club committee - well done!!

Babcock Defence have long been big supporters of charity fundraising at RAF Leeming and were keen to support the RAFA1000.  Many thanks to Babcock and particularly the Chief Engineer for their kind donation!

Tats' Training Blog

It's been a difficult last 6 weeks or so I'll probably be echoing Kev's phrase 'inconsistent'!!!  A lot on at work and plenty to do at home has left little time for that quality type training over consecutive days - you know, the type of training you need to do before you tackle a 1000 mile epic!!!!!  Behind the drag curve would probably be close to the mark.

The various Bank Holidays and Royal Weddings in Apr did allow me to get out and nail at least a few decent miles, well up to about 50 a day anyway.  I'm working on the premise that if I've only got the time to fit in a 50 or 60-miler, then I'll try and smash it as fast as possible with the view that come the ride, I won't be pushing that fast!!  So the logic goes apparently......

A lot of my cycling in the last 6-9 months has been time-trial based training with an ultra-triathlete mate.  Lots of grinding the big gear and staying on the drops type of nonsense.  Good for speed on the flat - rubbish for progress on the hills.  Having previously been a bit of an animal on the hills, I've turned into a proper mincer - dropping into the lowest ring possible and hanging on the chinstrap.  I've even contemplated replacing my 53/39 with a compact - surely I can't be this useless overnight?  Maybe the subtle addition of a granny ring on the cassette will go unnoticed.....??

I've been trying to divide my time between running and cycling over the last 6 months, which could be viewed as a partial fail, particularly if you are training for a cycling event!  I'm now not taking part in the planned running event, so for the last 3 weeks, it's bike. bike, bike.  About time.  Looking forward to the Richmond Cyclosportives at the end of the month, although I'm not looking forward to the 5 Dale route - some very cheeky climbs in there for sure.  Must show greater enthusiasm to get up and over Fleet Moss.  No really...

Good training last night in bunch of 6 of us including the Stn Cdr, who was out to smash some miles into his new machine.  Dunc was clearly on a mission, staying on the front and tapping out a serious tempo from the off - don't think we'll be riding at that pace for 100 miles a day.  Well I hope not!  Plenty of headwind on the turn for home which was tedious, but good training all the same.  Another 35 miles into the legs, although it was mainly on the flat.

The hills beckon over the weekend - I'll be shelling out a 100-miler on Sat hopefully, then perhaps a gently 30-40 on the Sun.  Tan Hill really needs a visit from me, or I may even 'recce' the route of the 5 Dale sportive and get to know the pain early.  I've been working up with the High5 products we've bought.  Really liking the Zero electrolyte and the 4:1 energy drink.  I've had to work hard on getting used to the protein recovery shakes, but I'm sure the body will be fully familiar by the time we roll out of the gate!!!

Right - I'm off to get that other vital component - sleep.  I can't recommend it enough.  Particularly as I've not had enough sleep, probably haven't had the correct diet so far and definitely haven't met the training mileage I'd set as a target pre event. Time to deploy stiff upper lip and drive on..................

Kev's Training Blog

Trg has been inconsistent to say the least – however, I will just have to man up and crack on. What am I letting myself in for!!!!!!

Scottie R's Training Blog

My training has been going well, I have had a few blips to getting where I am at now. I am currently totally sick of cycling, talking about cycling in fact anything to do with cycling! I have done 3 century rides in the last month. The first was quite hard (on my own), taking in the Yorkshire Dales and Cumbria! Not an easy route but completed in 6hrs 30. The second century was with Scotty M and Jamie R (same route), 1^st half of the ride we were going at an excellent pace, however 50 miles in and both hit a brick wall, Scotty R with a hangover and Jamie R not eating or drinking and thinking his body can keep going!  Lesson learned on his behalf, if you don’t feed the machine the machine will fail. A bottle every hour and a half and an energy bar seems to keep me right with a recovery drink at the end (after I have picked myself off the floor).

The two three hour rides are getting really easy now (finally). Mentally I am prepared if not a little nervous. I am starting to worry about the 100 mile Sportive event in Richmond. I would like to complete the course in less than 6 hours, however this could be painful, I may have to settle for a silver medal (7 hours). The Sportive is not a race; however I am already focussed on overtaking the rider in front of me. A silver medal would be very respectable for someone who has only been road cycling for a year.

The last three nights 14,15 and 16^th May, I have done 2 hour rides which have been very enjoyable. I am actively looking for steep hills and preparing myself mentally to get up them. I just set myself little goals throughout each ride to help me get through the tough bits. I have still not had a look at the route we are doing as I know I will lose sleep worrying! Are there any hills in Scotland?  If so don’t let me know.

I am now 4Ibs of my target weight for the ride. I have managed to lose just over 2 stone since 1^st March from eating a lean protein diet (Dukan) and exercising quite a bit. I'm starting to realise the importance of eating properly when training hard, what a difference it makes both mentally and physically!  Please, please do not think you can ride 1000 miles and just cuff it!

 After speaking with various members of the team, we are all at the same stage mentally, sick of riding, sick of talking about cycling and sick of receiving emails! (me being the biggest culprit followed by Tats). I suppose it is only natural to feel like this. I think we all just want to get on with it now. I had some good news about the C2C I'm taking part in a few days before the 1000 mile challenge, we are only completing 50 miles a day over 3 days with climbs of only 250m. Last years C2C ended up at over 180 miles and it was the most painful thing ever. Start stop constantly over a 12 hour period. The lactic acid in the legs was unbearable!

Stevie P's Training Blog

Bianca and I completed our first 100 mile day on Sunday 15^th May cycling from RAF Leeming to Wath, Masham, Middleham, Leyburn, Catterick Moor, stopping at Reeth for a soup and roll at the Mountain Bike Centre where we tried to convert a few fat tyre specialists into the joys of road cycling.


After the stop I thought I’d show Bianca Tan Hill (highest pub in Britain at 1732 feet) however I did forget to mention the 12 mile climb from Reeth!!!

After that climb where the wind and rain almost sent Bianca into hypothermia the rest of the journey back through Reeth, Richmond, Scorton and Northallerton was a breeze until the head wind back to camp almost brought us to a total stop, Bianca got her own back by tucking in behind me the whole way. 100.5 miles done!

Roundel Racing

Clearly not satisfied with pedalling his Colnago machine around the Dales, Al Waring has been getting his knee down on his RAFA/RAF painted superbike.  Get used to a lot less horsepower next month Al.....

Richmond Cyclosportives

The Riding4RAFA Team are signed up to ride the Cyclosportives at the Richmond Meet on Sat 28 May. 

We'll be taking on the 5 Dale 100 as a final trg ride before the big event.  The 5 Dale 100 is a serious proposition, 100 miles and 6 major climbs at The Stang, Tan Hill, Birkdale Common, Mallerstang, Fleet Moss and Park Rash, with the final 2 ascents in the last half of the route.  In the same league as the Etape du Dales and the Fred Whitton Challenge.  Challenge times: Gold - 6h, Silver - 7h, Bronze - 8h.  I'm sure the views will be fantastic, but the legs are going to hurt!!!

We'll have a RAFA Stand out during the Richmond Meet so come along and keep the support crew company while the riders are out on the hills.  The stand will be out at Richmond Cricket club on the BH Maonday too - come and see us.

Richmond Cyclosportives

RAFA Annual Conference

An excellent time at the RAFA Annual Conference 2011 over the weekend.  Certainly worth the long drive to Eastbourne.  Excellent weather, good conference and some great stands and displays from RAFA and the rest of the RAF Family.  No bike trg for me over the weekend, but plenty of miles run along the shoreline on Sat and Sun.  Really could have done with some more bike miles in the legs, especially as other team need members shelled out a 100-miler on Sunday!!

It was good to meet so many other RAFALOs and make a start at co-ordinating our future events!  May prevent the drama of competing bike events happening over the same period and parts of the same route!!

Big thanks to the European Area girls and boys for 2 brilliant receptions - great people, good times!

RAFA has gone to great efforts over the last 12 months to make sure it's development matches the the need and it's image portrays a focused, caring but fun charity that has a huge spread of age, background and outlook in it's membership.  Good to see where RAFA has got to and more importantly, where it's going.....

Donate

We've had an excellent start to our fundraising efforts, breaking the £5,000 barrier in the last few days.  However we need your help to maintain our momentum and reach our event target of £10,000.  It's a big ask, but easily within reach with a little help from you.

You can sponsor us or donate in a number of ways:

In person - RAF Leeming personnel can simply grab one of the Riding or Support Team

E-Mail - Contact webmaster@Riding4RAFA.com

Virgin Giving - http://uk.virginmoneygiving.com/team/RAFA1000

The last method is the easiest by far.  Additionally, UK taxpayers can Gift Aid all donations to increase the funds raised for RAFA