This month I am looking to do evening rides at Swinley.

Format: I just want to go out for a 12-15 mile blast, and after a slow start keep up a fast pace (well, at least by my standards). I am not really interested in visiting the Corkscrew or Labyrinth areas on these runs (we can keep those areas for the weekend), though Jump Gulley will be on route. I just want to stay fairly central and string together some sweet fast flowing runs.

Start time: 1830 from the Car Park. I have a silver CRV with tow bar bike rack.

Note: the midges come out at dusk so either be prepared to cover up or put on some insect repellant - it is not a pleasant experience to get bitten by those bar stewards, but do not let that detract you as I did a Swinley evening ride with D'Andy a few weeks back and it was a great time to be out; peaceful and nicely cooling.

I will also pm those who have already shown an interest. This thread will be updated each week so as not to clutter up the forum.

P.S I will bring a cold bag so there is somewhere to store a post ride cold drink.

Awesome, see you there!!

I should be at the Lookout for 6pm for a 6.30pm start . Fingers crossed on any showers; we had black clouds at home yesterday evening but only a trace of rain. It will be sticky either way so I am bringing more liquid than normal for a short ride.

Cracking ride with Tommo, even if that Norco slows him down. Fantastic weather and conditions, this evening was definitely a time to be out on a mountainbike.

As expected missing out Crowthorne Woods, the Corkscrew and the Labyrinth area and only stopping when necessary (ie at Jump Gulley for a proper break -more mental than physical, as your attention span is kept high) not only kept the ride more central but also made it flow so well. A good pace with some long fast sweeping sections gave me a(nother) new perspective of Swinley... and I loved it. eg taking Watsons Wonder over to Pips bench, then go left straight into Seagull (no stopping) and by the time you get back to Lower Star Post you cannot but help grin. 15 miles covered and I think I can improve the route next week, throw in some reverse loops and 20+ miles is possible.

It was disturbing to see the ambulances out again and separately a faller with his mates around him in the older Stickler. Always ride within yourself and take no chances; Swinley has so much potential for both a lot of fun and biting you in the ar$e.

Now for a cold beer....

P.S No surprise, but a deer suddenly ran out after exiting Tank Traps... reinforcing my belief that I am 'deernip'. Tommo was surprised at my reaction, but then he was unaware of my history.

I have posted no ride so far this week as I am not sure about doing one.

Up to last week I was feeling fitter and faster on the bike than ever before and yet about 30 miles into a ride on Saturday my body just said 'enough, no more' and I was over 10 miles from home. No problems getting home but the sparkle was gone. I had a shorter 20 mile ride last night and after 15 miles I just had no zip in my legs, so I am thinking of just taking things very easy until my Ridgeway ride in 10 days time. I am hoping that I have just over done the preparation, though I have only been doing 70 miles a week, rather than coming down with something.

I will post if I change my mind for Friday or Saturday.

It does sound like a classic case of 'over training', Steven. With 10 days to go before a long ride, you should be thinking of 'tapering down', anyway.

Just have a shorter ride at the week-end, with a shorter ride today/tomorrow and the middle of next week. Latest theories on 'carbo loading' are (after a suitable 10 minute warm-up) to have a short (2 minutes, no more) flat out sprint 2 days before the event. This apparently allows a greater take up of stored energy (is it glycogen?) in the muscles, to help you go for longer on the big day itself.

Good luck

Thanks D'Andy, that was my thinking as well (and for the sprint tip, though around here a trip to the shops and back twice = two good climbs taken as fast as I can might work as well).

I was planning something like; maybe a 10 mile ride on Thursday and then a 15 mile on Sat. Fully check out the bike on Sunday and do a final run on Tues or Weds on my 'easy loop' which is about 15 miles.

On that basis I think a Swinley run on Saturday, with a route as per last week's mid-week ride is what I will go for.

Time: I suggest 0830am but I am flexible and open to suggestions, Mole company always welcome, but if you want a longer ride then I will just leave early.

P.S Having just read MJ's post re: Sunday's test event, maybe this could be an official ride ?

Steven if you're riding 40 miles off-road at present I'd think you will have no particular problem on the longer (70 mile?) route you are planning. As Dandy says it sounds like a case of over-training but that does also suppress the immune system. Also, extra miles means extra calories burned which puts your body into deficit mode.

Sometimes cutting back is the best solution. For myself I have found significant benefits from using Zero electrolyte tabs this year, Nuun is the same idea but I haven't tried them. I think you already use something like this but it has been the single most effective training aid I've ever found.

Another massive bonus comes from the Powerbar Regenerate chocolate milkshake post-ride, seriously effective at stopping your legs feeling like death the next day. I've not used it for a while (supply has run out) but would again recommend that as I've noticed its absence.

If you give yourself a break and then regulate your work rate on the big ride I think you'll be fine.

Thanks Matt.

As you state, I have been using Zero tablets and they are really good, I totally agree with you. I use FGS post ride on all long rides, and usually have one in the car when driving home post Swinley. On my rides I have learnt that my best performance comes from a slow start in the first 5 miles, thereafter the biggest problem is now 'reining myself in' (I could never say that before, ).

Food wise, I like some or all of; mini-bread rolls with scrambled egg, Waitrose mini-flap jacks (they come in a tub and are worth trying) and bananas - these have all worked and are proven for myself. Sacrilege I know, but cake mid ride does not help me - a bacon sarnie... that is a different matter.. yum, yum.

A big advantage on the Ridgeway ride will be that my riding partner has done many long rides on the road over the years and I know I can trust his judgement on pace.

Cool, I'm in......