Happy New Year from Posse Ecosse

It is the last days of 2009. The year Ironman identified a new challenge and invited Bigman to join him in their Epic Caper to South Africa in March 2010. This is now just over 10 weeks away. Coverted to days and it is only 75 more training days.

It seems like the season to do reviews of 2009 and why should the Ecosse Posse be any different. The build up started almost 9 months ago to the day when Moonwalker typed ferociously on the keyboard to successfully gain one of the 100 wild card entries to the Cape Epic 2010 Mountain Bike Race. The other 99 had gone within 120 seconds. Bigman had prepared himself for success and so whilst the trepidation grew, a successful entry was not in doubt.

And so our story began with many friends joining the posse on our many training routes. The Posse has toured Scotland in May, seeing the sights from Carbisdale Castle near Bonar Bridge, to Ullapool, the fishing port with the fish and chip shop that imports fish from Iceland, to Saucy Mary's guest house in Skye and on down via Eilan Donan Castle before the snow showers hit the posse near the Cluannie Inn. We were pelted with rain and cars that wanted to get close, passing down to Fort William and met up with soul mates from New Zealand whilst in Killin.

In May, some locals revolted during the Caledonian Etape to deflate the Bigman's hopes of breaking the 4 hour barrier for 81 miles by laying carpet tacks on the road.

As the Bigman was between jobs, he and the Wee Yin headed off to 'do the French Alpine Classic Climbs' over a four week period and the sun shone gloriously for four weeks. As a 'brucey bonus they camped at the foot on Mont Ventoux and climbed the mighty mountain 2 week before Lance Armstrong and his mates arrived for the real gig.

This was all a prelude to the inaugural Col du Carnock International Meet held in August with an international field. Local knowledge won the day with The Ironman winning by a fat margin and a flat tyre.

As the days grew shorter, the nights grew longer and the birds headed for warmer climbs, the posse settled in to the long winter nights with regular outings to climb the Col du Cleish in the dark nights. This encouraged some nocturnal cyclists to join the posse.

Bigman headed off to warmer climates for some winter training in Lanzarote before returning to the big freeze which has decimated the plans for holiday training during the festive period.

And as the year drew to a close, a new generation of cyclists was born, Junior I has added Junior III to the family and Junior II has added Junior IV to the family.

The Posse has had many friends joining Bigman and The Ironman on its outings including The Fit One, The Duracell, Santiago, The Gasman, Wingman, The Wee Yin , Little Nemo, The Shredder, The Marathon Man, Junior I, Junior II, The Boss, Clyde, Knight Rider and some other that have only been known as the unnamed riders to protect their identity.

It is estimated the Posse have covered over 5000 miles been covered in 2009, many tales recounted on these pages, and many deeper friendships built.

In the end, it is all about relationships. As the hours of 2009 slip away and we raise a glass to 2010, we can look forward to the Ecosse Posse riding out once again renewed by the challenge of man against machine and building even greater friendships.

Happy new Year.

Cold blast freezes training plans

It was a disappointing start to the day.A text from The Fit One outlining the truth about road conditions which prompted Bigman to consult with Ironman. The result was a cancelled training run. As Ironman has stated in his update, a broken arm at this stage would scupper all hope of recovery in time for the Cape Epic in under 12 weeks.

Bigman did a reckie on the web to find a leisure centre which was open. Cowdenbeath was the target for a couple of hours hard graft and to get the heart pumping and the shed some of the Christmas excess.

20 minutes on the step machine with an average target heart rate of 150 bpm formed the warm up. Next up came a 30 minute run continuing with the average target heart rate of 150 bpm. A few weights in between to work on the core before moving onto the bike 45 minutes set a a stiff resistance. The first 30 minutes were target 150 bpm with the dial turned up for the last 10 minutes and a lung busting 170 bph. Day 3 and the ascend shaped like a sombrero was in the mind of Bigman as he forced the pedals around another cycle.

It took some amount of paper towels to clean the litres of fluid shed on the bike.

A few more weights for wind down and it was done. A good 150 minute workout and another session planned for tomorrow.

Whilst the Christmas scene in Dunfermline is pretty, it is not good for the training

Icy roads force epic pair indoors

The weather continues to be cold. Very cold. The roads continue to be frozen. Very frozen.

The disappointed duo have been forced onto the spin bikes and gym. We were going to have a big training week but it doesn't look like it's going to happen. With artic temperatures predicted right through until New Year it's not looking good for the holiday training plan. A slip or fall resulting in a broken arm or collar bone would be a disaster with 12 weeks to go.

So for me I'll run - great for fat burning and spin instead of going out. It's good to have the facilities at home.

Wee Yin gets a big surprise from Santa

It was silver in colour, it was metal, and it glistened in the sunlight.

The Wee Yin was both delighted and surprised to find Bigman had been so thoughtful in selecting an appropriate Christmas present.

After all, it is not every husband who would buy his wife a new set of pedals with cleats on one side to aid efficiency of cycling, complete with reflectors on the end to shine in the dark.

The look, as she opened the parcel, was a picture! Clearly the gift was a success as she had not been expecting this.

:-)

Happy Christmas

Christmas brings cape epic goodies.....

Happy Christmas!

A couple of weeks rest whilst not necessarily impacting my fitness levels has definitely affected my waistline. I could body double for Santa if required this season!

The snow looks like it's slowly beginning to melt but the forecast for next week looks like more of this weeks winter blast with snow and freezing temperatures. This has been the most snow I think I've seen in 20 years and it doesn't normally last as long as it has. We're hoping to do a bit of training on the road next week so hopefully we'll get a couple of days respite and be able to get out there. Thank goodness for the spin bike!

Santa dropped of some bike goodies with a suspension seat post and a camelbak being the pick of race necessities. I think I've got most of the equipment that I need for race either on order or already delivered.

Anyway today seemed as good a day to train as any so with the presents opened I set off for my spin bike. I decided since it was Christmas I would have a reasonably gentle 45 minutes but somehow you can't so the spin bike resistance was cranked up and I pounded my way up an imaginary Knockhill with Moonwalker running on the treadmill beside me.

Sadly the 650 calories burnt will in no way cover the Christmas feast that awaits at my sisters today. So I'll be back on the bike tomorrow in the vein hope that the past 2 weeks inactivity and the inevitable high calorie count over the next week or so can be mitigated as best as possible.

Having said that it is Christmas and the months of January and February are going to be particulaly hard in terms of training and food discipline so it's quite nice to relax and enjoy both the occasion and the food. As most people know I do love my food!

Have a fab Christmas and enjoy the day!

Happy Christmas

Just popped online to wish everyone who happens upon the blog over the festive period a very Happy Christmas and wish you all every success in 2010.

It's going to be Epic!

Blog breaks the 1300 barrier with 85 days to go

Old Ironman is back......

Well 10 days of doing absolutely nowt has most definitely done me some good.

I was reading a magazine which was advising a break at this time of year so the timing of my abstinence has probably worked pretty well. Having pulled 3 muscles the weekend before last I thought that was me until after Christmas but with a bit of stretching, rest and some anti-inflammatory drugs I'm 90% recovered.

The cold turkey treatment has been tough. I've become accustomed to training regularly, in fact very regularly. To take it away was a nightmare. I missed my endorphin fix.

So I wondered what the impact of enforced rest would be? Well it turns out very limited. Back on the treadmill today and it felt good. The snow is falling, so much that we couldn't get Moonwalkers car out of the drive and running outside is only for those braver than I. So I jumped on the treadmill and did 4 miles at 8 minute pace. Happy days.

Spin tomorrow and back on to the road on Monday, snow permitting.

It's good to be back!

Men of a certain age

The heat of South Africa seems a long way off, whether measured in days or miles. The forecast for today was -1 degrees before windchill from the westerly 12mph wind.


In little over 90 days, it will be no good complaining about the short days and cold weather when the Posse Ecosse are faced with 800km and 49000 ft of undulations!


After an expedition to Glasgow yesterday to experience the festive season, Bigman was keen to return to the saddle.


A quick text to the posse to check availability last night brought a mixed response. The Fit One was going Christmas shopping. The Ironman is falling to bits!

With his groin strain from last week still in recovery, his back returning to its normal twist degree, he now has an infection in his chest and on painkillers. The heart said 'get on out there' and the head said otherwise. After an appropriate amount of consideration he decided the most sensible thing was to focus on recovery or to put it another 'he is a man of a certain age'.


And so Bigman was solo posse member as he headed out in the bleak midwinter scene. It could have been a pleasant winter scene and that was the aspiration. On the Col du Cleish the scene was a little different.



Icy, snow covered road with blizzard conditions on the summit meant the Christmas Card scene envisaged was anything but. Even the riderless horses were asking why any nutcase on a bike would come out in this weather.


And the reason, is the peacefulness you experience on a crisp winters afternoon. In the shelter of the trees, there is an eerie silence as the nobbly tyres of the bike crunch through the fresh snow.It also provides an opportunity for balance development as the ice under the snow seeks to dismount you in some sort of rodeo style antics. Concentration is key.


Several cars had previously attempted the climb and found themselves in the ditch with the side of the verge impossible to distinguish from the single track road.


At one point a Landrover pulled into a passing place to let The Bigman pass. As he tried to move back to the road he was well and truly stuck in the ditch. Bigman wrapped a chain around the Trek 6500 and with the nobblies digging deep into the snow and a low gear selected ,the muscles built in the Alps in the summer slowly, inch by inch, cranked the pedals and the Landrover was freed.

It was indeed a relief to return to the black surface of the main road and blast down to Dunfermline. At the Museum Bus Sprint, Bigman stayed ahead of his Shadow as he pushed for the line.


Having kept his feet out of the cleats whilst riding the snow and ice, the cleats had now frozen up and refused to allow his feet to clip in.


Scotland is a brilliant country in which to cycle. All the variety of scenery and seasons make it a joy to be part of the Ecosse Posse.

Merry Christmas from the Cape Epic team in South Africa

Oh I never get injured.....

What a day. Sore hip flexor, sore right pec (ha ha I hear you laugh call those things pecs) and feeling sorry for myself. I never get injured. I get the odd niggle but nothing to speak of. This is different, this is sore.....

Not only that I still had my accounts to do - it was going to be a cracker.

So at 9.50am I was well into the sorting of receipts, invoices, bank statements and credit card receipts and it was going well. I was finding the info I needed and a brief wave of happiness engulfed my generally optimistic soul. I was going to nail the task and get everything done in double quick time.

Then I turned to reach over the desk to pick up a stray receipt from August and bang, immediate pain in my left upper back. It was searing and sharp and stopped me in my tracks. A third muscle in 2 days - I'm truly falling apart. At the tender age of 46 my old body is finally catching up with me and maybe it's telling me it's time I spent a bit more time stretching and easing off after exercise rather than charging on with the next thing.

Anyway recovery is the name of the game and getting back to full fitness is my priority.

One small step backwards in my Cape Epic journey - looking forward to being able to leap forward again shortly.

The Ironman suffers groin injury

It was billed as a friendly game of fives.

The Ironman was taking the safety of in goals to avoid any frenetic tackling. A simple twist , a small turn, and 'ping' it was gone faster than you could shout Merry Christmas.

The Ironman was planning a winter shut down in any event to allow recovery an take on carbs before the final mile run in to The Cape Epic.

This will accelerate the enforced recovery period.

Bloggers will be unaware whether it is stealth training or enforced rest.

You can be assured you will read about it here first!

Hip flexor won't flex any more.....

Now I'm not a Doctor. Well not a real Doctor but I do watch House.

Now I've watched all of series 1 and most of series 2, so whilst I may not be technically qualified I do feel ready for the odd prognosis and now is the time for my first major prognosis.

On House they would show the blood rushing through the vein but sadly I can't re-create this on the blog sadly but close your eyes and you can picture the scene.

I'm playing football with the guys Duracell, Fit One and Bigman. The match was coming to a end the teams only separated by some outstanding goalkeeping by the Fit One. I turned, a sharp pain and then the hobbling began. My hip flex was done. So back to House, the wee molecules would be rushing to the damaged bits - namely the previously mentioned hip flexor......

My match was over but as one door closes.....my medical career was just beginning. I may just be a junior housedoctor (self promoted!) but I reckon I'm off to flyer......

Doc Ironman - a new career born.

Compo remembered......

Photography courtesy of Fit One Foties

I'd been out in the fog yesterday and man it was cold.

When I was in the States in November I'd invested in a pair of over-trousers. These are not any over trousers but Eddie Bauer overtrousers. They are very well made, warm and very waterproof. All of which are excellent except when climbing Knockhill on a milder than expected morning.

By the time the Bigman had lead the charge up the climb I have to say that I wasn't just up to temperature but well overheated. I had to stop. Whilst dis-robing the boys noticed I was wearing a rather attractive designer belt over the top of my waterproofs. As a note on the blog in my defence I only need the belt because I've lost a pound or 2. The reveal was like one of those scenes in the biggest loser where the newly slimmed down person stands beside his previous attire.....

My fashion reveal went down very well and I became the butt of much good natured humour. I enjoy the company of the posse because they are inevitably relentless and genuinely very funny when the opportunity arises.

It was interesting but after being released from the 'wrong' trousers I felt much better and released to climb in relative ease.

The scones in the coffee shop were so outstanding the Bigman announced that he was on his Christmas diet and promptly organised an empire biscuit - well it is Christmas! Over coffee we debated our trip.

We climbed over the hills back to Saline and despite the miserable weather had a great time.

Cheese Grommit!

Ironman wrong trousered

And so the fog continued into Saturday. The start was delayed by 30 minutes in the hope the forecast ice may have cleared and the fog lifted. The frost had gone however the fog remained. To get the mountain bike miles under their metaphoric belt ( as opposed to the Calvin klein version) Bigman and The Ironman were riding their mountain bikes with The Fit One pace setting on his roadie.

In the words of the movie, the posse set off at a fast and furious pace climbing up through Wellwood and onwards up to Mont VeKnockhill. The Ironman has been suffering recently from a technical difficulty with his gears which have not yet been sorted and so he literally spun his way up Mont VeKnockhill. This led to a requirement to de-robe his waterproof trousers as the posse crested pass.

As he heaved up his waterproof jacket, a belt was displayed in all its full glory. A brown leather belt and mega metal buckle resembling something that Greengrass of 'Heartbeat' fame would have been very proud.

It is an understatement to say Bigman and The Fit One were bent double at the sight! Tears streaming down face moments followed. As we crash towards the end of the year, it is always going to be difficult for any new cycling incident to gatecrash the top 10 memories of the year however this one definitely goes straight in top 10 category.

Amazing

The race down the north side to Powmill was an anti-climax, each with an image of the Ironman dress style emblazoned in our minds.

At the climb up to Yetts of Muckart, the fog cleared and a brilliant day now showed the Ochils in all their splendour.Then it was down to the coffee shop in Dollar for a hot drink and carbing up.

The Fit One decided we should tackle the Coalsnaughton climb which certainly got the heart racing and then it was back through Saline and over to Gowkhall. All the chat was about the preparations for the Cape Epic which is less than 14 weeks away.

Foggy Friday.....

The day was dry and a good chance to get out on the bike.

It wasn't to be a huge ride but a quick blast. Within 5 minutes my glasses had fogged up matching the misty air. I had put my lights on as a precaution which I think was absolute necessity.

I ended up doing about 45 minutes which was 45 minutes better than doing nothing.

The logistics of the trip are coming together and slowly but surely the plans are being finalised. Hotels are booked, cars will be getting hired and the good news is that the organisers are putting a bike repair centre into the hotel. This will avoid a trip to the industrial estate and the opportunity to dodge meeting the locals high on 'Greenhorn'! Whatever that is!

It's getting very exciting....

A mistake called experience

Bigman bumped into a cracking Oscar Wilde today.

“Experience is the name every one gives to their mistakes.”

He is seriously hoping that Cape Epic will be an experience but not one ever considered a mistake!

The stretching and core muscle exercises in Lanzarote, prompted Bigman to keep up the exercise regime at home. Working long days makes it tough to train at night particularly as the week crashes towards Friday.

Tonight was a stretch and relax night with a few ( 100 ) situps built into the routine. The Domestique working at LA Santa had stressed the importance of the core muscles to build efficient breathing patterns and encourage greater depth of breathing, thus increasing the oxygen intake and resulting in greater strength in output.

That's the theory, time will tell when the starter's gun goes, the dust starts flying and Bigman and The Ironman take off up them there Cape Epic hills in 99 days time!

Stealth...........

I have been training, by myself and in the house but training nevertheless. I couldn't make the ride out tonight because of other committments so I felt it important to mirror the hill climb the guys were taking on up Cleish.

So at precisely 6:08 I rolled out of bed, grabbed my shorts and T shirt and headed down to the gym. That makes my rather small house sound like a mansion which it most definitely is not! Anyway the gym consists of a treadmill ( a good one ), a spin bike ( a good one ), a gym ball ( a not so good one ) and weights ( not really weights at all ) and during the long dark nights I find myself increasing attracted to the delights of indoor training and TV watching.

Today I thought I'd try subtitles. Have you ever tried to read subtitles. They are a vague interpretation of the spoken word littered with errors. Whilst spinning up the virtual Cleish I mused on if the nature of subtitles. Was there a very fast typist knocking out the words in some dingy office building or was it done with voice recognition software. I'm pretty sure it's the latter but deep inside I kind of hope it is the former!

So this mornings training started with a wee 4 mile run to release the endorphins. I followed that up with my virtual Cleish climb - it was a relentless 45 minutes that passed slowly this morning. The minutes seemed like hours and the hours like days - I ploughed on until I'd done the job. It was worth it because the weigh in proived fairly good overall. Progress is being made at sail boat rather than speed boat pace. By the time of the race I will like all the other racers....

Well the chubby one's from the northern hemisphere in any event!

Knight Rider looks forward to Light Nights

It is Wednesday night and the return of teh Dark Knights Posse. Numbers have reduced as the cold winter nightsbit harder. However in the posse tonight was The Fit One, Bigman, The Wee Yin, and Knight Rider.

It was a cracking night for a blast up Col du Cleish. Dry and Crisp with a hint of frost on teh edge of your breath. It has been a few weeks since the posse rode out on Wedensday eveing and so there was much chat to catch up on.

Junior II was unavailable for team selection to Junior III on the way!

The Dark Knight is gaining in fitness. A good test is the ability to carry out a conversation on the final drive for the summit of the Col du Cleish. The crest arrived before he even realised he had arrived. Could even be a prospect for The Caledonian Etape next year.

The view over Perth and Kinross was majestic. Indeed The Knight Rider commented on how much he was looking forward to the light nights when he could see it during day light as he had not been up there in years. He may even get a scare when he sees the gradient of the slope he has been zooming up!

Only 11 more nights until the shortest day and we start easing our way back to summer. Yahoo!

Today is the official centenary of our trip to the Cape Epic. 100 more sleeps and we start the Cape Epic 2010 race in South Africa............................ but who is counting?

Bigman is!

Little Nemo thinks BIG

Little Nemo, fresh from her cycling exploits in Lanzarote doing BIG miles, spotted this quote which should help the Ironman and Bigman think BIG thoughts in South Africa during the Cape Epic.

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.' We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we're liberated from our own fear, our presence automatically liberates others." – Marianne Williamson.

Ah, the power of a positive mental attitude

Spinning with the Blue Brazil

Bigman returned to the spinning class at Cowdenbeath. It may not have had the sunshine of Lanzarote however it did have the heat as the pace increased and the fans failed to cool the participants down.

With a little imagination it was not too difficult to transport yourself back to Fire Mountain and the race back down into La Santa.

With only 100 more sleeps before the Cape Epic begins, the final preparations are underway. The Ironman has been disolving him in the local culture as he sorts out local arrangements. Both Bigman and The Ironman are keen to have a taste of the 'Greenhorn' however will probably leave until the end of the race!

The hotels for pre and post race are sorted.

After Christms celebrations are over the training will be stepped up to ensure the team enjoy the experience as well as survive it!

Ironman and Bigman taken in by the Bull......

It was a day to remember, a day to get wet and a day to do some proper 'mental' training! The day was a promised on the forecast, wet. Very wet. Bigman, looking a bit like a skinny Jimmy Calderwood with his Lanza tan, was on great form.

We shared the craic on the climb up Knockhill. The Bigman has returned a very fit man. A week of training in Club La Santa has worked wonders and I realised as we climbed up to Saline just how fit he is. I was breathing hard whilst the Bigman was practicing stealth breathing i.e. breathing hard without being heard!!

We turned up towards Knockhill and just after the top turned off road. We lifted the bikes over the gate and set off into the unknown - the Bigman took a while of convincing that the track existed but eventually Doubting Thomas believed sufficiently to risk the off road. Sadly having just gone off road we were stopped at the next gate.

All it said was BULL IN FIELD. We stopped, we pondered, we questioned, we considered more, we turned around and scarpered! The race is a going to be a massive challenge in South africa but the Bigman and I decided to defer our practice of escaping from angry animals for another day! On reflection, we should have gone for it in case next time it's a lion!!!

After the turnaround we set off back towards the back road to Cleish and it was off up the North Face once more. It seems tougher on a mtb rather than a roadie. We turned off towards Blairadam off road once more. It was fab splashing through the puddles like 5 year olds in wellies and speeding down the hill to Kelty. There weren't very many hardy souls in the forest.

Our biking compass was missing but somehow we managed to find our way back onto the road exiting the forest and drop off Cleish and head home.

The Bigman knows I'm not a racer. So the usual race to the bus museum came as a little surprise. I was gliding to victory when my right foot pulled out of the cleat and my chain slipped from the big ring to the middle ring. The Bigman sniffed glory and pulled past making a mental note to self that there is always a race at the bus museum!

It was a day of technical challenges. My gears were playing up, brakes rubbing and we eventually stopped at the top of Cleish to point at the bits that weren't working and suggest that we really do go on a techy training course!

So I reckon we covered aboout 60km today. Great company as ever and time passes with ease even in the rain.

One final thing. No matter how bad you think it's going to be it once you're out and about on the bike it doesn't seem as bad - I write this purely as a 'mental' note to self to remind me on the dank dark days that lie ahead! Told you it was a pure 'mental' training day!

Wet, Wet, Wet

After all that heat in Lanzarote, Bigman was delighted to return to the Ecosse Posse this morning. The weather had great er precipitation and significantly less heat BUT it had all the colour of a beautiful countryside and the company of The Ironman.

It was decided to have a day of climbing on the mountain bikes. It started with a climb from Saline up to the Knockhill cross roads. A sharp left and it was up to the Knockhill race course. Down the other side and turn left along to Cleish village.

From there it as back up and over the North Face of Cleish and down the other side before turning into the Blairadam forest and down to the Forestry commission buildings.

At this point, and for some extra fun, the posse turned around and climbed back up to the Cleish road.

By this time, we were wet, cold, covered in mud but happier than being out Christmas shopping!

An estimated 65 km covered and it felt good to be on teh Mountain bikes. As the trip is now only 14 weeks away, much of teh detail is being discussed as we train.

It feels soon, it feels good

Moses appears in Alloa.....

It was another cracking day in Fife, albeit 2o deg lower than at winter training camp, but work was pressing. A late in the day computer crash lost the entire afternoon's efforts. Gutted. I'm sure it's in there somewhere so tomorrow morning will be trying to find the lost work.

So in the midst of computer carnage I had to leave. Footy was calling. We won. Again not entirely due to my finishing skills, Alan Shearer I'm not, Phil Godman might be closer.....I did however run for the entire game and my silky passing skills set up a good number of our goals. The spotty dog experience following my first game back a few weeks ago has gone and my muscles seem accustomed to the game. So hopefully no painful walking tomorrow.

I drove home at speed (obviously within the speed limits) and made it home in time to change clothes and grab my swimming kit. Santiago picked me up 2 minutes later and we were off to meet the Fit One at Alloa (should be twinned with Honalulu!) swimming pool. Santiago is doing the Outlaw with me next year and we are both in the base training phase of that (I'm in full swing for Cape Epic!!) and the Fit One had suggested a training swim.

The Fit One swims about a kilometer every day and without doubt a very good and fast swimmer. His speed is generated through power and he has an incredibly powerful front crawl. So powerful in fact I was convinced Moses himself was parting the water as he flew through the pool.

Santiago is also a quicker swimmer than me and I guess just needs time in the water to build stamina and speed.

The Fit One lost his grace, mind you, doing a length of butterfly. A bit of soap and I could have got my washing done!

Another good day from a food perspective. Day 3 - one more than usual! I'm not sure what tomorrow holds in term of training. I'm considering a rest day.....

Looking forward to a ride out with the posse on Saturday!

Little Nemo squashes Bigman

Day 6 – Winter training camp

It was the final ride out of the winter training camp. Little Nemo was keen to do another outing and the 60km with the Spanish Posse yesterday looked an appropriate route.

The wind was still fearsome however the majority of the ride carried the wind at your back with only the ascent of Fire Mountain head into the wind. A small price to pay for an otherwise idealic route through the vinyards of Lanzarote.

The day started with The Fit One foremost in the thoughts of Bigman. The Primary reason for this was his call at 07:14 to see how the training was going! It was a short call.

Time for breakfast arrived an hour or so later and it was off to the bike shed to sort out Little Nemo with her trusty steed for the day. The temperature was back up to 25 degrees and extremely pleasant albeit the wind was still giving it full pelt.

As mentioned yesterday, the locals are sporting fine woolly jumpers and long trousers to fight the ‘cold’. Best dressed local today was sporting a balaclava. This is not a joke. If Bigman had thought he could have, he would have taken a photo to prove it. Instead, we will just have to trust him!

Little Nemo has certainly gained confidence on the road bike. At times she grew tired of the pace and wished she had a bigger cog on the front as she could not turn the pedals fast enough! It was not unusual for her to fly past Bigman wearing a massive grin from ear to ear ………………. Usually on a downhill.

After a coffee stop in Yaiza, it was time to tackle Fire Mountain. Little Nemo made it look like a damp squib as she fired up the mountain as if it did not exist. And she pushed hard down the other side leading into the wind. She has clearly got a sense of opportunity to race and the journey into LA Santa had Bigman imagining The Fit One was on his tail to inspire and motivate him to stay in front.

After lunch, Little Nemo went off to Fitball class. Not a mis-spelling. The exercise requires you to do various exercises on and with a large ball.

It seemed a bit extreme for Bigman so he went off to do a 1km swim. A 50 metre pool feels a lot longer than 2 X 25m lengths and certainly a lot less opportunity to push off frequently a quarter of the way up the pool.

But the key challenge for today was left until last. The final squash game of the week. It should have been an opportunity for father and daughter to bond, building relationships, however there was too much at stake. A David and Goliath story. Like two gunslingers duelling at noon, this would be fight to the death. A whisp of dust and you could easily mistake the scene for a spaghetti western. The pattern was predictable for the first two games.

Little Nemo takes the first and suffers ‘second game syndrome’ to lose the second. The third would be the decider. Little Nemo suggested best of five should she lose. Time did not permit as the supermarket shut soon and so it had to be now or never. Bigman felt confident that Little Nemo was already beaten in her head. And so it appeared, at 14-12 in favour of Bigman when Little Nemo took back serve to rocket to victory. The entrance to the squash court was not big enough to enable her smug grin to pass through. Note who is wearing the halo in the photo!

An extra match has been arranged for tomorrow prior to departure for the airport.

Day 2 - Pre Christmas Good Food.....

A new day. From the off I was under pressure. Christmas is a joyful time to celebrate, a time to reflect and a time for new beginnings. Why does everyone want everything done and dusted for Christmas!

Anyway after a busy morning I had planned to run or bike at lunchtime. My errant memory drove me back to the office - I'd forgotten something and it needed done immediately. So my trip was postponed. Darkness had settled over Carnock when I left the shed aka office....

I'd dressed this morning for a ride so it didn't take a minute to get ready for the run. I set off at a steady pace and then gently increased to 8mph. It felt good. 5 miles done. Heart rate remained stable and I felt in control throughout the run. One of things I learned whilst doing the marathon is that control over breathing is key to endurance.

Straight after the run I jumped onto the spin bike and did a 40 minute climb. It was hard work after the run. In triathlon you normally run after biking - switching this shocked the muscles. They say that biking helps your running whilst running doesn't help your biking. That what I'm told anyway. I think if your run fit it must be easier to get bike fit and the same in reverse.

I thought of the Bigman enjoying the sun and after reading a text i spent a couple of minutes imagining him on Le Tour supporting Lance - it drove me onwards. Every 5 minutes I ramped up the resistance. Continually building my way to the top of the hill - I'd set a time limit and I was chuffed to reach the top. The evidence of my efforts was visible in perspiration.

A quick 50 sit up on the Swiss ball finished off today's routine.

Day 2 of the good food drive has worked out - no rubbish consumed. Good mix of veg and eh veg and fruit - I am a quasi veggie after all. The cliff approaches - will I make day 3 of the challenge work.....

Only time will tell!

Fast and furious...........

Day 5 – Winter training camp

Today was a day when the sum of the efforts of Little Nemo and Bigman made for a full day’s training. A game of two halves, you might say.

The intermediate Spanish Posse was riding out into bandit country at 09:15 which meant Bigman set the alarm for 08:00. Little Nemo slept on. Bigman had breakfast. Little Nemo slept on. Bigman prepared his stuff for going out for the 60km ride. Little Nemo slept on.

In fact, this ‘slept on’ thing continued until 10:30! No doubt she was dreaming of exercise classes.

The Posse was once again instructed on the rules of the highway and given a ‘warning’ about the pace and the need to self select if you were struggling. The ride was to be led by Paul. Turns out he rode as ‘domestique’ to Michael Hutchison, the author of the book ‘The Hour’ I referred to yesterday. It was fascinating to ride alongside someone who had been with the greats. He was a pleasure to cycle with. The wind was just as strong today. We would have it on our backs on the way out to Soo and then to Uga via Mancha Blancha turning ride towards Yaiza and battle back over Fire Mountain into the strong winds.

The hillsides are bespeckled by black bomb shaped holes. These are vinyards. The vines lie flat as teh constant winds would batter the vines and the walls are built to shelter fro the prevailing winds from the north.

It was cracking blue skies overhead and the company was great. 24 cyclists from all over Europe sharing a common pursuit on some of the finest road surfaces.

Bigman mentioned to Paul he was taking part in the Cape Epic in 2010. Turns out the Sporting Director from La Santa is a regular participant along with the Marketing Manager from one of the big bike manufacturers. A small world indeed. A discussion ensued on the pros and cons of tubeless tyres on mountain bikes. OK so it was a short discussion.

Clearly winter has arrived in the Canary Islands. The locals were dressed in long trousers and wearing pullovers. Bigman tried to imagine the number of layers they would be wearing if they were in Scotland today!

On the climb back over Fire Mountain the wind was like the breath of a dragon, lashing anyone who strayed outside formation. As we approached the crest, the pace quickened. The ‘domestique’ started to challenge his La Santa guide and colleague for a race to the top. It is fair to say they dropped the posse and sped to the top as if it was flat! Bigman held on for a fourth place. Third place went to a man who was a blend of some familiar figures from Posse Ecosse. The physique of the Ironman, the attacking nature of the Fit One, and the staying power of the Duracell. Hard to believe all these attributes could be present in one person, let alone someone making up the Spanish Posse.

As Bigman cruised back to La Santa, his mind mused over an interview by Michael Hutchison with Graeme Obree, the famous Scot who built his bike from washing machine parts. In discussing his driven ambition, after a lot of counselling he now felt he can read a book because he wants to, not because it would improve him as a person, or because the knowledge will be useful some day. Before, he would only do something useful. Everything had to have an achievement, and there was a terrible guilt at enjoying something that was not an achievement. There seems to be a lesson for life in this short extract.

Meanwhile the downhill into La Santa is shaping up for another race. The young pretender from La Santa staff is winding up the pace. Bigman hangs onto his wheel and sits in his stream. The pace is fast and furious. Cyclists are being dropped faster than the pound against the Euro. A German goes for a flanking movement however as he moves out, the full force of the wind hits him and his attack is over before it began. He merely sits on the outside spinning his legs and moves backwards.

Bigman holds on for a second place. The boys back home would be cheering from their office chairs if they could see the race live on Eurosport.

Back at La Santa, Little Nemo has signed up for Stretch and Relax class at 15:00 followed by Body Toning at 16:00. Bigman plans a 1km swim for the afternoon.

Discussions overlooking the pool subsequently eat away the afternoon and the Stretch and Relax is well missed. As the clouds gather, Little Nemo disappears for her Body Toning whilst Bigman retires to the bar to re-hydrate and so some ore reading ……….. for relaxation!

The daily squash match was a tough affair with Little Nemo winning the first game easily. The second game lacked the usual ‘syndrome’ and Bigman had to snatch a win from the jaws of defeat. The third game was a close affair however age once again triumphed over youth.

Good to see Ironman has come out from the closet with his recent training. He has also been busy organising the next stage of kit production and support when we are in South Africa.

Tomorrow Little Nemo will join Bigman for a trip over Fire mountain on their penultimate day of winter training camp.

The Good Food Weekend....

The weekend weighed heavy on my mind and sadly on my stomach.

The Good Food Show was full of festive delights and treats and being a man who loves his food I didn't miss the opportunity - it was great. Anyway on return yesterday I was encouraged by a friend to have a fortnight of good food (i.e. good quality no rubbish!) and good exercise prior to the real start of the Christmas period. So I started a new regime today ( the exercise is basically the same as before but food content less reflective of a sumo wrestler in full training).

Day 1 - started with a 4 mile run on the treadmill. Unlike the Bigman's late burst of sunshine and hard training the hardcore Fifers have been left to face the baltic north winds - it was a cracking day if a little chilly. Food wise was good and I'm off to (yet another) good start - 48 hours is usually my threshhold! I'm not very good with food!

Tomorrow I'll be running and more spinning or cycling at lunchtime depending on our variable weather. Feeling pretty fit at the moment - I've been training pretty consistently during the past few weeks and it's paying off. I'm concious that the Epic is getting closer and the plan is to peak in March.

I've been so impressed with the Bigman and it's great to see that he's making the most of winter training camp. I'm going to be buying a rope to tie my bike on to his which is legal and in accordance with the rules.

Until tomorrow....

.................. gone with the wind!

Day 4 Winter training camp

After a few days in the saddle, Little Nemo opted for the ‘stay at home’ option today. Her day started at around 11:00 when the Stretch and Relaxation class got under way.

Bigman headed off in search of the Green Lagoon, the remnants of a volcano which has been eroded by the sea.

Overnight a storm had given the given the island a good clean with heavy rain. The wind had not abated and the cycle out was going to be straight forward however the return journey would be punishing. Even as Bigman climbed out of La Santa, early morning cyclists were returning down the hill wearing a grimace. This did not bode well. The bike was moving swiftly, the legs were turning smoothly, things felt good.

On ascending Fire Mountain, the wind supported downhill meant Bigman could not turn the pedals fast enough to maintain drive force on the pedals. The feeling of speed was awesome.

At Yaiza, it was a right turn under the main highway to Arrecife and a climb passed the lava ‘fields’ marked military zone. I have no idea why anyone would want to clamber over jagged lava rock in any event. Firing shells into it seemed an appropriate use of space. Space management as the Ironman would call it.

The Green Lagoon by the village of El Golfo was tucked around the headland and not easily accessible in cycling shoes and so I have shown a photo of the surrounding area. It should not take too much imagination to create a lagoon coloured green in your mind and you get the idea. Before you start suing for mis –representation, no-one said this blog was a tourist guide!

Bigman found a nice little restaurant for coffee, nestling by the sea shore. As a shower of precipitation arrived, coffee turned into a Spanish Omelette. Just after the order arrived Little Nemo sent a text advising she would wait till I returned for lunch. I guess the Spanish Omelette will need to remain a secret!

The return journey was everything it promised. The wind, if anything had strengthened. Carbon bikes are great for speed however when riding through hills acting like wind tunnels they have the effect of bouncing you around like the clothes in a washing machine.

It was a long climb back up over Fire Mountain. Bigman kept thinking of the climbs in the Cape Epic and hoping they did not suffer the same winds in South Africa that clearly frequent the Canary Islands. 110k+ on a mountain bike in these winds would indeed be a challenge and a half. Perhaps even a challenge too far! In Michael Hutchison’s book about his attempt on the Hour Record, he talks about the need to maintain an edge, that your challenge may not be possible, to keep you focussed on your training regime thus reducing the taste of failure.

The return to La Santa was in time for a second fine lunch. This was followed up by the Ab Attack class which had a particular focus on the Abdominals Muscles. It felt like you had not worked out yet your body felt it had gone nine rounds with Mike Tyson.

It set Bigman and Little Nemo up well for the Body Toning class which focussed more roundly on the muscles about the body. Armed with a metal bar ( for weight lifting) and an exercise mat, they were taken through their paces. Another non aerobic class yet your body new it had been through a workout.

And then it was onto the daily squash match. Little Nemo gaining confidence by the day that her ageing father would soon not keep up the pace. Again it went to three games with Little Nemo once again suffering from second game syndrome, i.e after winning the first, blows the second in a youthful ‘whatever’ sort of way. The last game went to the wire with Bigman saving the day for Age Concern with a fine volley.

Bigman lives on undefeated!

Little Nemo's big day out

Day 3 – Winter training camp

The plan was to awake with 08:00 alarm call. Well, what are plans for if not to let you know when you have changed plans!

The alarm did its part of the bargain, however, the budding athletes politely ignored calls for ‘Carpe Diem’, at least until 08:30.

There was an organised excursion to the ancient capital of Lanzarote, namely Teguise. Little Nemo was being given a treat as the local market was on this morning in Teguise.

Most inhabitants of La Santa going to the market would be taking the bus, but why would you want to go 20km by bus when you can cycle on a road bike and take in the sites along the way.

The route was via Soo and down to the surfing capital in the village of Famara where all the surfing shops clearly showed ‘surfing dudes’ welcome here. Little Nemo is learning fast on road biking. As Bigman tore down the road to Famara, Little Nemo was tucked in behind enjoying the drafting and limiting power output for the undoubted hills we would ‘find’ to climb.

And so it came to pass. As the Posse Ecosse left Famara the road started to rise along the side of the cliff face. At least the wind was now our friend. Little Nemo was clinging to Bigman’s rear wheel whilst counting the cat’s eyes as she wound in the road to the junction leading to Teguise. She did indeed surprise herself with the technique, arriving at the junction before she had realised the hill climb was past.

The market town was buzzing with tourists looking for the bargain to take back to ‘friends’! The Posse visited a coffee shop frequented by the Posse on a previous visit. The owner remembered the Posse’s last visit and asked after Duracell, The Fit One and JR.

Little Nemo went off to scour for a bargain whilst Bigman enjoyed another coffee plugged in the i-pod and watched people meandering along the cobbled streets. Several children in prams were severely shaken as they rocked back and fore, with little cheeks bouncing up and down, on the uneven streets! At this point, Lanzarote enjoyed mild precipitation. Nothing by Scottish November standards but enough to clear the café seating. The Bigman remained and within 30 seconds normal sunshine was restored. It was certainly cooler today. As low as 25 degrees at one point!

And then it was time to go! As the pair raced down the hill out of Teguise, Little Nemo, hard on the wheel of Bigman shouted for more speed. My how the little one has progressed in a couple of days.

As they turned towards Famara a couple of unsuspecting cyclists were spotted on the horizon. As is tradition, the pace was increased and the ‘bandits’ were wound in and passed at pace with a friendly ‘hola’.

The scenery may be barren however the colour comparisons are stark with brilliant blue against the sands blown from the Sahara. At Soo, the Posse sought to stock up on food for the evening meal. The shop had no pasta, no meats, however the lady serving was very patient with a tourist with limited Spanish vocabulary and so it felt appropriate to buy at least something. Two Calypos were procured and easily consumed shortly thereafter. Another 50k travelled with lovely smooth surfaces below the rubber.

A brief lunch was enjoyed before rest and relaxation at the pool. Then Stretch classes at 16:00 before moving immediately on to the Body Combat class. As Bigman is choreographically challenged and the leader was moving a pace, the sight was not pretty. Lots of arms and legs flailing madly like some beached whale. A small consolation was that at least he knew he was uncoordinated ………. others had not yet identified that about themselves!

As has become the tradition, the day was rounded off by a three game set of squash. Little Nemo came close to claiming the scalp of Bigman …………. speaking metaphorically, of course.

Tomorrow is a planned trip to the Green Lagoon at El Golfo. Time for an early night.

Bigman takes on an international field

Day 2 – Winter training camp

The morning was a leisurely time spent reading by the pool. It was blue skies and not a cloud on the horizon.

Much of the Cape Epic is about challenging yourself to exceed your expectations and to encourage other to be courageous and be inspired to do something new.

It was interesting, therefore, to read about an author who had found out that the most inspirational man he knew only reached his potential by helping a child reach his! Wow!

The Spanish Posse began to gather at 13:50. The ‘medals’ were subtle but nevertheless plain for all to see …………….shirts emblazoned with marathon this or triathlon that, or ironman somewhere else. Bigman boasted his Scotland cycling shirt ……….. and only he knew he was from The Posse Ecosse.

The warning was issued. This outing was for experienced cyclists only. At the first village (5Km) out, participants were asked to consider whether they could stay the pace. If not, they should self select and return to La Santa to avoid ‘spoiling’ the ride for others. Mmmm ……………… encouraging though Bigman.

The Posse left the meeting spot and gingerly began the climb to the village of SOO. No-one dropped out. The average pace was to be around 30km over the 75km. At least by cycling in a pack the Lanzarote breeze was minimised.

There were 24 riders spread along the road from many countries around Europe. On the smooth surfaces, it felt good to be in the pack. We had three escorts setting the pace and leading the group. After the next village, the posse started the climb to Teguise, the ancient capital of Lanzarote. It is a steady climb and the breathing of some of the pack was getting heavy. Bigman felt within his comfort zone. After all, he has his very own Ironman to contend with every Saturday. After Teguise, a puncture caused a respite in the driving pace in heat of circa 28 degrees. The waterbottles were being hit hard.

A right turn after the climb to the windmills and back round to Teguise. From there it was a sprint down to Nazaret before heading to San Bartolome. At this point a few riders decided to take the direct route back. This left 21 riders to head out to Fire Mountain and Uga before returning to Blanca Mancha. As the posse passed through village after village, you could almost imagine children being shepherded indoors as the posse passed through at pace.

At the top of the hill down to La Santa a race broke out. Just goes to show cyclists are the same the world over. Close to home and it’s a race. Bigman could sense it in the air. The smell that oozes from The Fit One when he is contemplating a break. And then it happened, a break from the pack. Bigman joined the breakaway. About half way down the hill, the rider in front blew up and Bigman had to lock the brakes to avoid crashing into the back of him. A quick pull out and the busted biker was history. Bigman could see the leading two ahead of him and kept the pace down the hill. The breeze was tough and definitely not your friend. By the time the speed limit in La Santa was passed Bigman had achieved a credible fourth place. Good fun.

75km covered in less than 2 and a half hours, averaging around 30 km per hour, including some tasty little climbs. This felt like how it is going to be in South Africa in little over 15 weeks.

For sure, Scotland is not going to provide the temperature challenge in training sessions that will exist for 8 days in South Africa.

A final challenge at Squash ended anther fantastic day just as the sun set on day two of the Winter Training Camp.

Finding Little Nemo finding her way on a road bike

Day 1 – Winter training camp

The alarm shouted at 08:00 time to get up and ‘seize the day’. First activity was to secure the bikes for the week. A nice Cannondale Six for Bigman and another Cannondale for Little Nemo. She has never cycled on a road bike and so this will be a whole new experience ………………. either positive or negative!

They decided to head for the route through the National Park and up through the lava fields and the crusty bowl of an extinct volcano and on across to Yaiza to a coffee shop visited last year. The roads are superbly smooth yet they cannot take away the long climb up to Mancha Blancha fro La Santa.

It was good to see Little Nemo could retain a positive mental attitude and even manage a smile as she crested the last climb before the downhill to Yaiza. By the time we reached Yaiza, Little Nemo had come face to face with a four legged friend who did not retain a positive mental attitude! Hordes of tourists were queuing to ride a camel up to the mouth of the volcano.

A quick coffee supplemented by carbs from an ice cream and it was back on the road again, back to La Santa in time for swimming a kilometre in the 50m outdoor pool. This brought an excellent opportunity to relax the muscles and warm down before the spin bike class at 17:00. It was not too strenuous however did manage to ooze out a few more gallons of sweat.

Next challenge was the squash courts at 19:00. It was a closely contested competition however age and experience won the day over youthful exuberance. At least, it did on this occasion.
A fine meal restored the carbs and the pair were ready for a new day. Tomorrow, Bigman will be joining an international field for a 75km road bike tour. Only seasoned cyclists need attend said the billing!

24 Hours from La Santa

The Posse In Lanzarote in 2008

It is not related to Christmas .................................... it is related to winter training camp.

Bigman is off to do some serious winter training in bright sunshine. He has promised to bring back a photograph of sunshine to the Posse

Be afraid, the Posse is on your tail!

A large jump in the volume of unique visitors to the blog site is down to its addition to the official Cape Epic website.

Clearly the competition are researching the Epic Caper Team Scotland!

Be afraid, the Posse is training hard.

The Fit One calls for television evidence to be introduced

Bigman was keen to get some more Mountain Bike miles under his belt before heading off for winter training camp in Lanzarote. The Fit One still has sick MTB and so it was agreed to stick to roadies. The plan was to repeat the route of last week over the Col du Cleish and down the North Face before turning into the wind and along to Crook of Devon before a carb stop at The Milkbar in Powmill.

After missing yesterday due to official Posse duties, The Fit One was clearly up for it. Climbing Townhill, he was like the proverbial bat out of hell, ripping up the road as if there was no tomorrow.

All the grit and salt on the roads is having a bad effect on the brakes of the Battaglin. On descending the North Face, Bigman had white knuckles as he gripped the brakes in an attempt to reduce his speed. Investing in new blocks looks like a sound investment.

The return over Mont VeKnockhill was interesting. So far, it had remained dry. As the posse reached the top of the climb, a big black mass of cloud was rolling in from the west. The temperature dropped, the wind grew, and pellets of rain fired into the face of the pair, and in an instant it was dark.

Fortunately, the Fit One was carrying his 79 pence flashing red light from Tesco to warn cars of the posse ahead.

As the pair approached the last rise, Bigman could sense a move in air, He kicked down whilst swerving slightly to miss a hole in the road. The Fit One was about to make his move and claimed a 'stewards enquiry'. It was not to be.

It was cold, it was wet, but it was character building.

And then it was onto the Sunday night fives. The dream team had The Fit One in goals, Ironman up front, Bigman at the heart of defence with Duracell playing a roving roll. Amidst some goals of the season, the dream team won the second half!

The wrong wind.....

It was the calm before the storm. A window before the next low pressure hits Scotland - there have been a few of them of late.

We met at the junction to Saline, just me and the Bigman. The Bigman had that look in his eyes. It strikes fear in the heart of many a biker. I was nervous but I hoped that my week of, as the Fit One calls it, stealth training would stand me in good stead. I've been running and spinning all week with some weights thrown in but work has got in the way of a good blog!

We rode out at increasing pace to Bridge of Allen. The westerly wind was light - the bigman pushed hard into it and I kept pace up until the last roundabout when he cut the corner and pulled off into the distance. We were motoring.

Coffee and a bun worked it magic and we were off again. It was an odd sensation - the wind was in our face again - it was the wrong wind! How could it not be the westerly wind that was forecast. The Bigman took the lead, he did most of the way back.

The Bigman described our contact with the spaced out friends in Fishcross - it was scary moment but 6 foot plus of Bigman beasting along on Battaglin is more than a match for the hoodlums. These guys looked scary but I suspect the Bigman looked scarier!

The climb up from Fishcross to the turn off to Forestmill was a demonstration of the Bigman's power. The steel was not just in his eyes but also in his legs - he murdered the hill. He's in good shape and will be looking for a pro-team to train with on return from his training trip.

I considered, albeit briefly, to challenge the Bigman on the final hill just before the cafe at Forestmill but a car was crested the brow and in reality it would have been no competition.

We parted at the turn off to Carnock - I'd hardly wished him a good break before I had a puncture and had to walk the rest of the way home.

It was a cracking day. I'm off this week on biz so it might be a more mixed up training week but I'll carry my kit and hit the gym. Otherwise I'll be eating more dust in a couple of weeks time.

The Flying Pieman double spotted In Edinburgh

http://link.brightcove.com/services/player/bcpid1137883380?bctid=21337502001

The Ironman digs digs so deep, he goes undergound

It was Thursday night in the Seven Kings and the testorone was flowing. Forecast for Saturday was more torrential rain and galeforce winds. The Posse was split, would we, won't we, go for the usual Saturday morning outing. It was agreed that it would be character building. Bigman accepted that wimps did not need to come out if they felt a little rain was going to be too much!
That seemed to sway the views and a unanimous vote agreed we would go for it. A slight compromise was to head to Stirling and avoid the hills. It has been some weeks since we last visited Corrieri's Cafe and its world famous hot apple and toffee pie.

Bigman's mobile phone sang out its alert a text had been received at 07.30 on Saturday morning. The Fit One was a late call off. The Shredder has maintained radio silence this week, and Santiago had other commitments, so the Posse was reduced to The Ironman and Bigman.

The weather, as it transpired was calm with bright sunshine to complement the freshly washed road surfaces. The cruise through to Stirling was majestic with an average speed of 29km per hour and a top speed of 46km per hour which was held for a few miles as the pair breezed along the dual caraigeway on the Stirling side of Alloa. Taking turns at the front gave each rider a recovery period and assisted in maintaining a great pace to the carbing stop.

On commenting on the lack of blogging by The Ironman ( subtle suggestion of slacking from Bigman) he confirmed he has been digging deep in his resolve to up the training commitment and has kept his training regime under wraps and not been exposing it to the blog due to work commitments. 1110 bloggers feel this is not in the spirit of the Posse and an official reprimand has been issued.

At Corrieri's, Bigman went for the world famous hot apple and toffee pie supported by a fine dollup of vanilla ice cream. The Ironman carbed up on a muffin. A pot of tea and toast was ordered for The Fit One in order that we could feel he was with the Posse, if only in spirit. A quick phone call was made to The Fit One for a couple of reasons. 1) to confirmed he was feeling better, 2) to advise him we had ordered tea and toast for him and 3) to ask for his credit card details as it was his turn to pay!

The Fit One did let slip that a new Bike Shop was opening in Alva and champagne would be on offer should the Posse pop by. Rumour has it, after the succss of the Christmas Lights switching on ceremony, that he was to officially open the shop as a Posse Personality. The 'P' Factor.

As the pair re-mounted their machines, it became clear the wind has significantly increased and not heading in their direction. This would be tough shift.

With Christmas only four weeks away, it would appear the spirit is getting to some more than others. Having passed the Queen's residence at Glen Ochil, the next village introduced the Posse to a couple of space cadets, well four actually. Young guys spaced out on something running down the road to charge the posse yelling unintelligable tribal war cries. Clearly their re-habilitation programme is taking a while to become effective. It is a sad sight on a Saturday morning to see such behaviour.

A few miles later on, on a narrow stretch of road, a lady driver ( fact not sex discimination!) tried to take the middle of the road. When forced to go through a puddle, puting some specs of dirt on her freshly washed car, she chose to share her air horn with the posse. Merry Christmas and joy to the world it shouted , (not!).

After all this excitement, the return through Saline was uneventful. A short, sharp climb, up the main street and the run was done.

75k closer to the Cape Epic. Bigman is of to Lanzarote later in the week to do some serious winter training (which he will keep under wraps in an Ironman sort of way).

Junior II gets a late pass

With the dark nights increasing the risks with young people out at night, Junior II has been given a new set of 900 candlelight front lights by the missus to keep him safe. He was only allowed out on condition he kept them on!

It you read of ships running aground in the Firth of Forth this evening, it will be down to their navigation against the flashing light in the hills above Kinross..................... thinking it was the pier at Aberdour!

The weather has thrown everything at Fife this week and caused mayhem across the central belt. BUT, it could not prevent the Bigman and junior II climbing Col du Cleish to start the weekend in a fine fashion.

As it turned out the sky was cloud free and the pinholes on the sky were volumuous. Clearly many car drivers were also out for a view as the Col du Cleish was popular this evening.

It was really good chat covering everything from funding opportunities for the voluntary sector to the issues with the economy.

Not a drop of rain in sight and limited wind. On the way back, Junior II popped in for a DVD for some evening entertainment.

A friend and travel companion who has fond memories cycling has set himself a personal challenge inspired by the posse. By his own design he goes by the alias of The Flying Pieman. each of us has an opportunity in life to be intentional about the challenges we take on to make a difference to our surroundings.

The panel to the right highlights the purpose behind the Epic Caper and we hope it inspires many more amongst our now growing band of followers (which now exceeds 1100 wise people)

Wednesday washout

With the Creepy Coupe polished and ready to rock, the Bombproof Buggy bursting to go, it was with massive disappointment that a significant deluge stopped play.

The fire in the Posse was well and truly extinguished!

From Nothing to Nowhere in 30 seconds

It was gale force wind and driving rain. The type of rain that fails to call itself a raindrop yet has such a volume of globules included in the cloud that you are wet in an instant.

The posse was small yet perfectly formed - Bigman and The Fit One pitting strength against the elements- sprinting for the line, climbing out of the saddle straining every sinew to climb the ever steepening landscape and then with lungs bursting, gut wrenching, muscles aching, a beat booming in your ear.................................. having crested the peak, racing down the other side with all the pace your legs can turn imagining The Ironman hard on your tail.

And after 45 minutes, you have travelled absolutely nowhere.This is spinning.

It was a little easier that the foul weather was outside but why let the facts get in the way of a bit of spinning!

A perfect day.....................

With the Ironman away maintaining diplomatic relations south of the Hadrian's wall with the Outlaws, Bigman opted to get in an extra shift on the training front.

First it was a 6:15 alarm call to go do the annual St Margaret's Walk from Culross to Dunfermline over 7 miles. The thought was not positive when the alarm went off, however once out in the fresh air, it was a great morning to be out. Plenty of fresh air and everything looking freshly cleaned after the overnight rain.

Next it was a light bite of lunch before joining The Fit One for a blast over Col du Cleish. Enthusiasm received a modicum of dampening when after half a mile Bigman had a puncture half way up Townhill road. In true Ironman fashion, he manfully pushed on up to the top with the tyre flat and conducted surgery on the flat at the top.

In no time at all, the posse was back on the road. A car had managed to plough a fence and field near the monument to the Gruesome Twosome. Clearly the result of excessive speed matched only by a lack of care! The driver was on the phone unhurt but if cyclist was in the way when the car crossed the carriageway the story may have been different.

The Fit One may have muscular fitness and tone however age has taken its toll on his eyesight. As the pair raced down the North Face, he remarked that a the 'Monarch of the Glen' stag was standing proudly on the horizon against the sunny skies guarding the glen. It would have indeed made a magnificent scene had it not been for the fact the 'Monarch' was in fact a horse!

At the foot of the North Face, they turned towards Crook of Devon cruising at a comfortable 32km per hour whilst chatting about the issues of the day. At the Powmill Milk Bar, an intake of carbs washed down by some herbal tea and it was back in the saddle to climb over Mont VeKnockhill. There was no race today and so the road was comparatively quiet. The Fit One declared 'no race' as Bigman watched for the 'denial' strategy often overtaken by a burst for the line. It was not to be today. A pleasant cruise back to Dunfermline ended a fine day out and 40km closer to Epic Cape.

To top up the sprint capability, the five a side football provided a perfect end to an joyable day of exercise ..................well, the score line was less than perfect but you can't win them all!

The Shredder gives a Glasgow Kiss

The Ironman was on family duty visiting the outlaws in Liverpule, whilst the Fit One was not feeling 100% and so it was left to Bigman and The Shredder to make up the Posse for today's outing. It was great to see The Shredder back after his baptism of fire into the Posse last week doing Mont VeKnockhill and The North Face of Col du Cleish on his 'first date'.

With rain forecast and galeforce winds, it was decided to stay low level and cruise along the cycle path to Clackmannan. An amphibious vehicle would have been a more appropriate choice of vehicle with several parts of the track under inches of water. Sprinkle a splatter of autumn leaves and you have all the ingredients for downing a cyclists. But that came later!

Up through Clackmannan and we were met with Dunfermline Cycling Club on their Saturday outing heading to Dollar having just had their sprint climb up to Clackmannan. The Shredder's comments about finding roads he never knew existed took Bigman back to his early days cycling with The Fit One who has an excellent knowledge of the back roads of Fife .......................... and some dodgy forest trails!

As the Posse headed back towards Dunfermlime, the south westerly wind came a bit tougher and every pedal turn need that extra ounce of energy.

The Posse climbed back up to Dunfermline, the incline from Crossford draining every last sinew from the Shredder to the point where he forgot to come out of his cleats and ended up giving the pavement a Glasgow kiss. Falling off is embarrassing enough, however, when it is in full view of several motorists waiting at the traffic lights it all adds to the entertainment value!

Another great day out with around 50k closer to the Cape Epic which is now just over 17 weeks away.

Bigman is counting down to his winter training camp in Lanzarote in under two weeks.