Mountain Bike Training Story : JoBerg2C

New web address!! www.mtbstory.com

Rob Dennison — Sun, 28 Mar 2010 18:01:59 +0000

I have upgraded to our own domain and moved to:

www.mtbstory.com

-please follow the link and mark the new site address. If you have subscribed to updates, I will move your details over later this week – standby.

Thanks for all the support. Going prime time – ha ha. All good fun.

New site around the corner - click here

Back on our bikes … very cautiously #JoBerg2C

Rob Dennison — Thu, 25 Mar 2010 08:43:31 +0000

Mike and I ventured out on moving wheels this morning. We were hell of a cautious on account of my shoulder. I am only due to see the Doc tomorrow and I don’t have an official all clear yet. Mike has been flu struck and wasn’t much of a tiger either. Bottom line, a gentle suburban (read: tar road) tinkle of about 30km’s. It was great to be back on my bike. All things being equal, we should be able to clock a 200km weekend this weekend. In fact we have to!! We are feeling quite anxious about the event ahead of us.

On a totally different topic, while driving to Sandton yesterday, we spotted a string of about 6 postmen on bicycles – looked like they were in training or being inducted or something. They kept up with us in moving traffic for about 3 km’s – really gunning it. No helmets, no fear, just hauling ass down Rivonia Road. The picture below doesn’t do justice to the scene but I am sure you can imagine a pelleton of these guys was a sight to behold.

1 of 6 guys from the postman pelleton

Absa Cape Epic – cool site / great media / good entertainment

Rob Dennison — Tue, 23 Mar 2010 13:30:26 +0000

Since my training is pretty dull at the moment, I thought I would share a link to the Absa Cape Epic to keep you entertained. These guys have got it so right. Daily videos, live feeds, race positions at markers within the day, quick publishing of results, photo’s galore … the whole shooting match. Great to follow. Well done to them.

Check out the day two video below.

Music is performance enhancing when cadence training #JoBerg2C

Rob Dennison — Mon, 22 Mar 2010 10:41:36 +0000

The Elite indoor trainer instils great cadence disciplines. With so little change in scenery I find myself watching the cadence reading like a hawk. My range is 100-120 revolutions per minute (cadence). When doing intervals I am looking to push my heart rate over 150 for 5 minutes at a stretch – in between bursts I sit at between 135 and 145 bpm. I can do this by dialling up the incline or the gear ratio accompanied by a jump up in cadence. The right music really makes this a great experience. Like a party on your bike.

Listen to the DJ Tiesto / Titanic sound clip below – after the intro you will hear what I meant about cadence supported by the beat of the music. It also helps that I was a fan of big all night dance parties about 10 years ago … it’s a memory thing

The Absa Cape Epic starts tomorrow (21/3)

Rob Dennison — Sat, 20 Mar 2010 16:50:16 +0000

The riders doing the Cape Epic must all have butterflies this evening. The guys I know doing it have had the jitters since about Thursday – I don’t blame them! What an event – what courage – respect! I have not done it myself … I think JoBerg2C is more my thing. When I weigh 70kg’s then it is time for the Cape Epic.

The event website is great – check it out. You can track teams live. They really seem to put on a world class show. Great TV coverage too.

Click to check out the Absa Cape Epic site

Riding hard, going nowhere! Stationary mountain bike training #JoBerg2c

Rob Dennison — Sat, 20 Mar 2010 13:24:45 +0000

I have not moved an inch on my bike since falling on day 3 of the Sani2C. I have however clocked 280km with one arm while going nowhere. The view from my patio into the garden over my handlebars is always the same (see photo). To be honest I have enjoyed it. I find the trainer very effective. Doing intervals with wattage, cadence and heart rate in front of you with a computer controllable incline means that you can have a totally predictable workout. I would go as far as to say that if you only have an hour – it is better to train on a roller than to ride a bike. Not as fun but the stats and computations make it very manageable. I am thinking of venturing out on a gentle ride tomorrow… might be a bit early for my shoulder. Not sure?

Same view ... every day

Training summary : weeks 10 & 11

Mountain bike porn – Whyte E-120 Works XX Limited Edition

Rob Dennison — Tue, 16 Mar 2010 06:11:18 +0000

A few more sleeps. Mike and I are on the list to get our hands on these amazing limited edition beauties. Running the latest SRam XX group set and trimmings, this carbon baby weighs in at just over 10.5kg’s. The weight is an advantage for a long ride like Joberg2C but the real magic is in the geometry. We tested it out a few weeks ago and I was thoroughly amazed at the comfort and certainty of the ride. While I love my Ibis Mojo, the Whyte delivers something very different. Your weight sits further back and as a result the steering seems stiffer and your line more certain.

Indoor trainer: making movies to keep sane #Joberg2C

Rob Dennison — Sun, 14 Mar 2010 14:46:19 +0000

With my shoulder putting me out of action, I have set up my bike on an indoor trainer. It works really well even though the scene is a bit ridiculous. I am running a slick tyre on a 5.5 inch dual suspension trail bike while riding with one arm in a sling. I am set up on the patio at home. The kids think it is great fun – they shot the move. I edited it.

Indoor trainer. Better than spinning?

Rob Dennison — Sun, 14 Mar 2010 09:30:50 +0000

Not being able to ride and still needing to train for the Joberg2c has had me spinning with one arm. Yesterday my investigations revealed that an indoor trainer using your own bike is better than a spinning bike. The pedal action and flywheel momentum is more realistic. Not one to waste time, I headed off to Dunkeld Cycles where I purchased an Elite Crono InOut trainer. As always Marc and his team were super helpful and helped me install and set everything up on account of me being armless (and general good service).

Great service - talk about shop floor

Shop assembly

Route profile 2010 #Sani2C

Rob Dennison — Fri, 12 Mar 2010 18:16:31 +0000

Day 1

Day 2

Day 3

Off the bike – dislocated AC joint

Rob Dennison — Thu, 11 Mar 2010 14:07:13 +0000

Post Sani2c crash, I am wrapped in a sling for the next 2 to 3 weeks. A real blow for Joberg2c training. Tried one arm spinning today – better than nothing but not great.

Photo’s taken from day 3 #Sani2C

Rob Dennison — Sat, 06 Mar 2010 15:41:18 +0000

We expected a fast day but the mud was sticky and slowed us down through the sugar cane fields. The riding was great up until the fast, sharp left after Vernon Crooks. I wiped out head over heals and in the process appear to have dislocated my shoulder / collar bone set up. I am all strapped up and spent the morning getting x-rayed. I will hear the full prognosis on Monday afternoon when I meet with the Orthopaedic Surgeon. With our Joberg2C training plans, this is a real blow.

Photo’s taken from day 2 #Sani2C

Rob Dennison — Sat, 06 Mar 2010 14:27:21 +0000

Rerouted on account of bad and ‘dangerous’ weather conditions. We missed the sublime single track but enjoyed an amazing run on misty mountain jeep track. The weather made it an easier day than I remember last year – about half the temperature . The climb to the Nando’s feeding frenzy was very tough, the single track after made it all worthwhile. We wore out a chain and a set of brake pads between us.

Photo’s taken from Day 1 #Sani2C

Rob Dennison — Sat, 06 Mar 2010 14:14:06 +0000

We stumbled onto the line with less than 2 minutes to spare. We were late because of my bike falling off the trailer when leaving Himeville – we sprayed so much Mr Min on the frame that it literally slipped out of Thule clamps. It was a very enjoyable ride despite wet and misty conditions. The muddy ground seemed to hold us back time wise – even though it felt like we were rolling fast.

Photo’s taken before #Sani2C

Rob Dennison — Sat, 06 Mar 2010 13:43:46 +0000

Packing, foods and gels, spare parts, en-route, squatting at school in Himeville the night before the event.

Injury tally #Sani2c

Rob Dennison — Fri, 05 Mar 2010 12:40:23 +0000

In typical Dennison fashion I clocked up an injury. The medics say its a dislocated shoulder … but it needs proper verification. Either way I rode 30km’s in mild pain and nearly left the planet when I tried to take my shirt off at the end of the race. The guys heard the click 5m away. So we pack, eat and drive home now. Will post the rest of the pics over the weekend. Over and out.

Done, game set and match #Sani2c

Rob Dennison — Fri, 05 Mar 2010 11:32:34 +0000

5hrs odd for the day. Finished

Mud, mud everywhere #Sani2c

Rob Dennison — Fri, 05 Mar 2010 04:16:09 +0000

Saddle sore nightmare #Sani2c

Rob Dennison — Fri, 05 Mar 2010 04:10:22 +0000

Taking a bit of strain on morning of day three. I have jippo guts and Mike has saddle sore. I think I may be better off. The picture is of bum cream on Mikes shorts. We have slipped behind half way in the field but hope to beat last years time by a couple of hours – sitting at 12hrs25 with 75km’s to go.

Feeding time at Jolivet Farm #Sani2c

Rob Dennison — Thu, 04 Mar 2010 15:15:08 +0000

Two days down, one to go … and the boys have started drinking. I am drinking milk – first time in 25 years.

Day 2 done, 92km’s.a. #Sani2c

Rob Dennison — Thu, 04 Mar 2010 11:53:55 +0000

Long day. 7 hrs. Feeling strong now. Had to dig deep in patches.

Nando’s at 60km #Sani2c

Rob Dennison — Thu, 04 Mar 2010 09:55:41 +0000

Shattered! Tough last 10km’s. Amazing misty mountain start.

Group start day 2 #Sani2c

Rob Dennison — Thu, 04 Mar 2010 04:24:04 +0000

Route change #Sani2c

Rob Dennison — Thu, 04 Mar 2010 03:20:30 +0000

5am, getting ready in tent. Not raining. Route change on account of wet conditions in the valley. Safety concerns around slippery descent of 1,400 riders down single track. 15km’s or so shorter.

Tight accommodation #Sani2c

Rob Dennison — Wed, 03 Mar 2010 15:42:34 +0000

Battled to get organised in the on / off rain. All ready for 100km’s in equally wet condition tomorrow. Our position is about half way through the field under general classification. Better under veterans.