Derek and John's Epic Caper....

Onwards and onwards.....

2010-04-05T21:29:00.001+01:00

http://posseecosse1.blogspot.com/

The site is under construction but as one blog closes another one gets started!!!

See you on the other side.

............ and a celebration of a year of experience

2010-04-05T20:38:00.005+01:00

Many have asked me the question - was it all worth it?

One year ago, my previous employer and I decided it was time to part company. The Epic Caper gave me a focus to train for a life experience should new employment not come my way in early course.

I was fortunate that new employment did come my way ( but not before a month cycling in the French Alps) and so the challenge of fitting training in with work and family commitments along with other stuff became an extra challenge.

The Epic Caper brought friends together frequently to enjoy the cycling experience and share 'war stories'.

Our 'victory send off' party turns out to have had more in common with Ally's Tartan Army Epic Caper than perhaps we had planned. Like the Scotland team of that era, you could say we left the Cape Epic undefeated!

But a lot of people had a great night and we raised almost £2000 for Aberlour Child Care Trust in doing it.

At the international party on the Friday night in Cape Town many participants were pleased to meet the Scottish contenders and the camaraderie amongst all competitors was fantastic.

The night after the crash, I would be taking spin too far to say I was anything other than severely disappointed, partially for everyone who had helped us on our journey. But accidents happen. The individual ( a Belgian) was very apologetic. It was after all an accident. Some might say the Scots were a serious threat and there was a plot to stop them winning at all costs. However this would too far a stretch for even a Jason Bourne assignment. It was an accident.

On reflection the next day, we were in South Africa, in the heart of the wine region, in 30 degrees plus. What is there to bemoan!

By the end of the week we had climbed a huge pass and cycled the route of the Argus Cycle race in cluding Marshalls Peak above, visited the end of Africa - the Cape of Good Hope, and seen some stunning scenery.

And so to the question - was it all worth it?

Most definitely.

Would I do it again - not a chance!

I hope to see all 2269 blog followers on the new site - Around the world in 80 (Satur) days, coming to a sceen near you

A Sad Farewell to the Epic Caper

2010-04-05T08:40:00.002+01:00

It's just over a year since Bigman and I were fortunate to gain entry in the 'toughest mountain bike race in the world' and what a year it has been.

This will be my last post on the Epic Caper site (except for one more to send a link to the new blog site that we are about to start!) and I suppose that I wanted to reflect a little on what the year has meant to me personally.

It has been a year that I will remember and I have a terrible memory. From the first shout of excitement as Moonwalker won our entry to the disappointment of the crash and ultimately to the realisation that this wasn't about the Cape Epic as a race it was about us as people.

I have learned so much about myself during this past year. All the events I've done have been long distance solo efforts without a team mate. This race was the first I've done with a race partner. He may say with 12 months of experience that I should stick to the solo races!! The year also wasn't just about the 2 of us doing the race. In reality it could of been any 2 of the Posse travelling.

It's not all about the guys cycling. Our support crew with Wingman at the helm have been immense. Nothing too much trouble and wise council when required. The support and friendship that I personally have found around the group that I'm proud to call my friends has made the experience one of the best. You all know who you are and you are top people.

The experience of working as a team has really helped me in life. I have learned so much from the guys and girls who supported us riding out in the sun, rain, wind, hot (not often), cold (more often) and dark taught me about playing a team game and learning to hopefully be a better person as I move on. Time will tell on that one I suppose.

Bigman was a top team mate and great to be around. We gained an intuative knowledge during the year when to speed up or slow down based on how each other is feeling. It is interesting but you definitely have good and bad days on the bike - some days the legs are lead and others when preparation has been exactly the same are dreadful. So we worked together at the pace of the slowest with the Bigman dropping back to my pace or vice versa.

The encouragement of knowing that someone is watching for you is great and I think it's something that we have in the posse.

So on to a new challenge. There will be another blog with hopefully more contributors from the posse and something that we can all enjoy and take part in. I'll leave it to the Bigman to explain the detail and I'll do the techy bits and set up the Blog......

Link to follow.

Thank you all - it's been a blast!

John

Sad farewell to Bigman...

2010-03-30T16:58:00.002+01:00

Well Bigman is off to the airport uncertain of his flight and ultimate destination i.e. will he make it back to Edinburgh or be stuck in Heathrow.

It has been a fantastic caper and I suppose in some respects I owe him one. The fall with all it's pain and anguish at getting knocked out almost as we started, proved to be the making of an amzing week. We travelled and saw sights and places that will stick in the memory.

All negative thoughts were banished by our cycle around the Argus route. It was a roasting hot day and included a few monster climbs. Bigman was back on form pushing the pedals and pounding up the hills with ease. I had my usual puncture which we fixed on the Chapman's Paek climb and there are worse places to have to fix a puncture than looking out over Houts Bay.

This country is stunning. The people that we've met have been so welcoming and helpful. I love it.

We're over in a place called Swellendam staying in the funkiest guest house - it's amazing.

So we'll wish the Bigman a safe return and head off for the Epic Holiday part deux......

Out of African adversity comes opportunity

2010-03-30T13:53:00.007+01:00

It is Tuesday afternoon on a sunny Cape Town and Bigman awaits information on whether his BA flight tonight will be impacted by the strike. The Ironman has headed off with Moonwalker to the African Wilderness. We wonder whether the wilderness is ready!

Today was always planned as a day for reflection. 20:20 hindsight shows the title of our adventure as wholly appropriate. It was indeed an epic caper.

As Bigman watched the cloud base known as 'the table cloth' move over table mountain against a scorching midday sun with the harbour area in front oozing with people and boats moving around each busy in their own lives, a Hagen Daz in hand, it is difficult not conclude this has indeed been an experience.

The people in South Africa have been fantastic, incredibly friendly, and always keen to assist.

The cycle around the Argus route (110km road bike race from Cape Town to the Cape of Good Hope and back with 30,000 participants in cluding Lance Armstrong run 2 weeks ago) on Sunday will be a memory that sticks with us both for an eternity. The climb up Chapmans Peak was awesome and the cliff side drops only served to dramatise and phenomenal vista. One of the many unplanned experiences on our epic caper.

Conclusions will be drawn on these pages over the coming days and the plans are already forming for next years Epic Caper which might include Around the World. For now it is time for Out of Africa ........................ maybe!

Franschoek - A hill of Alpine proportions....

2010-03-29T20:58:00.003+01:00

Sadly the pictures will have to wait until I return but I did capture some good one's as Bigman's rehabilitation allowed a venture out on the bikes.

I go back to Friday. It was damp and cool as Bigman and I ventured out of our fab hotel and packed the bikes into the car. We've learned that nothing is safe in the car and therefore have become very skilled at stripping down and re-building bikes.

We set off to the foodies paradice of Franschoek. It's another stunning village at the base of another set of stunning hills. South Africa is similar to Scotland except we don't get the wide expanse of valley floor between imposing hills. The pass achieved 3 dots on the map and we were reliably advised by our host Nick that it was the toughest hill climb in the county. There was one other that was equally tough but he wasn't absolutely convinced the car would be there at the end of the hill climb so after a nano second's consideration the idea was consigned to the bin.

I wouldn't say that the Bigman was 100% but he was keen to try out the bits that were still causing discomfort. So we set off on a 1,800 feet ascent. It actually proved to be fairly simple but we both enjoyed getting out on the bikes and I'll forward the pictures later to show the hill and the climb.

The blast back down was great fun and we rolled up to the cafe with pancakes at the forefront of our minds. No pancakes. Disappointed tea and coffee was ordered.

We sat watching the rain fall on the bikes when a local walked past and did a double take on the numbers - we still have the Cape Epic numbers stuck to the bikes. He stopped and spoke to us at length about biking, the race and he was interested in our story. He was genuinely impressed that we had taken part. It didn't matter to him that it was only one day. What mattered was that we had made the start line and had taken part. It was a brilliant boost to the pair of us and when he shook our hands to leave our heads were held high and I certainly felt pride at what we achieved not only in racing but making the start.

We felt so encouraged we decided to go and find a pancake place. The Cape Epic has certainly added a few more pounds than anticipated!!!

I'll blog the story of the Argus Route tomorrow.....

In search of a classic grape....

2010-03-25T16:20:00.002Z

Well Bigman and I headed out into the winelands with our wonderful guide, Ilene.

Ilene guided us round to 3 different wineries and made sure that we had a glass of red in our hands by 10.30am - a first for both of us I'm glad to say. We tasted a number of wines of all the different grape varieties that are grown in the regiona and learned much of the issues and challenges that this stunning country curently faces. We must of been the first Scots ever to limit the size of the samples provided and our hosts looked in shock as we stopped the liberal libation.

Our second stop was at a winery that offers specially made chocolate to compliment various wines that they produce. The first was a rich dark chocolate that was served with a shiraz, the second was a cabernet sauvignon served with rock salt chocolate (Bigman hates salt in his chocolate we discovered but somehow squeezed down the red that went with it!!!) and the third was a pudding wine with a milk chocolate. It was unusal but worked well. The coffee after went down even better.

Then it was off to Dornier - they own a plane making company as well. We didn't need any planes to fly!!! Anyway we sampled an array of fabulous wines before sitting down to lunch. Bigman has taken up food photography and is becoming a dab hand at framing picture of lasagne and pancakes. All those desperate to see the holiday snaps will now be gripped in anticipation of what will be a mouthwatering if not scenic tour of the Western Cape! Today it was fishcakes while I plumped on the local veggie flatbread.

After that it was back to sit outside in the cold breeze that was whistling round our sumptuous accomodation.

So dinner tonight might be a light affair - both stuffed from lunch.

We heard some sad news that a rider died on Tuesday morning at the race. He passed away in his sleep - James Williamson a 26 year old Australian. Very, very sad and we remember his family in our prayers.

The epic adventure continues with a trip to the coast in the morning with the aim of collecting the bikes from race HQ at night. We have decided to ride the Franschhoek Pass on Saturday - it's going to be Epic. The Bigman reckons his arm will have recovered sufficiently by then which is great news.

Hopefully tomorrow will be a wee bit warmer than today - we could do without it being a Scottish summer down here at the moment!

To the winelands and beyond....

2010-03-24T20:32:00.000Z

Well after a day in Worster we drove down to the wine region with a wee hotel called River Manor in Stellenbosch - it's stunning. Nice spa place that will form base camp for the next few days.

So today was a very relaxed day. We pottered down through Franschoek, a really beautiful town with some lovely coffee shops and some machine gun toting police people. Not sure what they were doing but they were busy.

Bigman has replaced lasagne with pancakes as the food of choice and more were ordered this morning. Every coffee shop seems to out do the last. It's been an epic trip!

Our plans are fluid and with Bigman's arm improving by the day we're thinking about riding the route of the Arghus - a road bike race south of Cape Town as well as Franschoek Pass. The pass is a significant climb and if the arm is up to it we'll do it.

Also looking at riding the route of the Argus - a road bike race of 110km - looking forward to it......

Had a wee run to loosen off the legs today - it was great to get out in the warmth.

So wine tour tomorrow - should be fun!

Tom, Dick and Harry strategy deployed without camp guards knowledge

2010-03-23T17:56:00.004Z

The Cape Crusaders are now following the Cape Epic from the comfort of a B & B in Worcester and support the local brewery turnover. The quality of the administration for the event is unbelievable A tented city is constructed to support the entire caravan including full television coverage. However, if you are not racing during the day, there is not much to do other than share war stories with fellow participants.

The boys decided to 'tunnel' out of the camp and explore the Western Cape before re-joining the race for the finale on Sunday in Lourensford where Watershed will be playing live.

The service in South Africa has been fantastic. The camaraderie amongst the cyclist has also been phenomenal............. for the most part. At dinner last night, we shared a table with a lady of German extraction who was massively disappointed with the man she had paired up with for the race. He had not measured up to the 'marketing material'. She felt her previous female partner from last year was much stronger. Noticeably, her current male partner was not present at dinner! Clearly enjoyed enough tongue soup for one day!

With the Wingman on paternity leave, the duo had to resort to commercial arrangements for car transport ( and not a pedal car). As we waited for the Avis Car to arrive, a fellow competitor who had broken a rib, was waiting on his car from Avis. He subsequently directed his delivery ladies to our waiting position and they gave us a lift back to Worcester, their nearest depot, where they could fix up a car. This avoided the need for us to return to Cape Town to pick up a car.

It also removed the need to make a decision on where we would next visit on our 'new' South African tour destination.

In Worcester, we visited a clothes shop to buy a wardrobe as our normal kit was waiting for us in Cape Town and lycra cycling kit without the bike stands out a bit!

The tourist information office fixed us up with a brilliant guest house with the most amazing views over the mountains ............................ and The Cape Epic goes past the drive end tomorrow!

With the Duracell not travelling with the Posse, The Ironman is taking up the challenge of feeding The Bigman. Not an easy challenge. Product identification in Pick 'n' Pay was the first challenge. When a lemon looks like an orange, and a tomato is mistaken for a Royal Gala apple, you know the outcome is going to be interesting. No complex issue with buffalo mozzarella on this trip. Bigman was sent for the flour and on a 50:50 chance, got it wrong.

On return to the B & B, we were invited down for a beer as Bill had arrived home from work. Did we fancy a beer? After considerable time for reflection, The Ironman was first to make the stairwell. He is so fast!

A great chat and some really interesting insights to life in South Africa and then it was time to return to the self catering to watch highlights of today's Cape Epic on TV whilst the Ironman creates a masterpiece.

Tomorrow we are taking a drive through the mountains to Stellenbosch to sprinkle some more Scottish humour with unsuspecting South Africans.

The boys are back in training

2010-03-23T14:41:00.003Z

Whilst waiting for the car to arrive from Avis, the boys headed for a coffee shop reputed for its cakes.

A couple of pancakes with fresh fruit and maple syrup later, it was time to meet South Africa!

Posse Ecosse

It's the journey that counts

2010-03-22T16:02:00.001Z

Everything had gone to plan so far. We were transferred to the start line at 6:00 and the excitement grew as local riders arrived.

The start was a bit of a mellee with broken stones forming the first climb of the day. We were fortunate the start of the day was overcast however that would change later in the morning. During one stage whilst we had to queue to go down the descent we chatted with a guy from RBS .

This was around the time The Ironman received a warning about snakes in the bush! At the descent we saw a fellow cyclist somersault over his handled bars whilst still cleated in. He was unharmed however it was a stunning sight.

After the first water stop we had a cracking down hill on tarmac before turning onto a landrover track full of sandpits. They were murder.

It was during such a ‘traverse’ Bigman was taken out by a following rider. South Africa has wide barren spaces however this chap chose to share space. And in an instant, Bigman was down, handle bars pointing in a different direction to the wheel. The Ironman fixed up the bike whilst a passing medic applied some first aid to the cuts and scratches.

Not long after this we arrived at the next feed station and then a climb. It was timely as the cramp began to set into his legs. Cramp like he had never experienced before. The medics at the food station put it down to aftershock of the dunt. When climbing the next hill, his legs locked. He looked more like the Tinman that buddy to the Ironman. By the time we climbed the hill, the sweep wagon was now providing personal support including the odd white powder and coke for the cramp.

At a forest section Bigman lunged into a river section using pace to carry him through. A rock on the river bed had different ideas and the rock won. Fortunately he was able to get the cleats out of his pedals and managed to avoid a dooking. However, the legs locked again and the Ironman had to wade in and massage the legs. The medic in the sweep wagon felt this was worth a photograph!

The next climb was on broken path and had to be walked for anything other than the technically gifted. At the top we managed to use momentum on the similar rough stuff on the way down.

At the last feed station we were by now up against the clock. We were encouraged to go for it. 28km with two hours to go seemed doable until we arrived at another stage that required walking. Cramp set in once again and he time was crawling away.

The road was rough and just kept going up. The game was up. Sense prevailed and we enlisted the assistance of the sweep wagon. When reviewing the sections still to come before the finish, it was the right decision.
And so was the journey worth it. With out a doubt. Our intro to this blog says it all. The friendships we have built on the bike and the encouragement we have received from many reading this blog means the journey has been worth it. As Little Nemo reminded me last night, it is a learning experience.

South Africa is a beautiful country and we are off to explore it ……….. in a car

Race Day - not in the script....

2010-03-21T20:17:00.002Z

Well these are the words that I didn’t expect to say by we’re sadly out of the race.

The day had started very early with a 4am call and the hotel managed to put on a fine spread for the Epic Racers. We were then shuffled on to buses and transported to the start a good 2 hours before the start.

Everyone was busy doing bits and pieces to themselves and their bikes and the Bigman and I were pretty relaxed. The start gates opened and joined the chute about half way up. There was still an hour to go. Behind us we had an entire Indian family in the chute with the racers, shooting video’s and photo’s. it was a tad chaotic.

We were entertained by a helicopter filming from the skies. The pilot was simply outstanding swooping this way and that. We all waved in regulatory manner as you do when a film crew point a camera in your direction.

Then we were off. The race started and as usual the pushing and shoving began. The start soon led to the first hill. Immediately we were backed up and everytime someone in the group stopped everyone stopped. It was frustrating and very stop start. It was also very technical with lots of difficult rocky outcrops and loose stuff. But we made it and with a sense of relief the pack began to thin out.

More people were still flying past on the descents and I almost wiped out on bump on the track. I was lucky.

We were then faced with a really technical single track section. Some steep drops on very loose gravel. We were going well but our progress was halted with a puncture. I was about to turn the bike over when a guy mentioned about the snakes and suggesting it wasn’t the wisest place to stop.

So I grabbed my bike and ran the next few km – think it was the best option as the stuff Bigman got over was really challenging!

The trail kept backing up and we were forced to wait continually. Everyone was chatting and having a laugh. The guy in front of me was called Andrew and it turned out his granny was a Macleod. Obviously that was the side of the family from which he got his bike handling skills cos two minutes later he went head over heels into the bushes!

We fixed the puncture in double quick time and set about making up lost time. Sadly I then encountered my next problem and was forced to run the next few km with one gear. Fortunately it was a hill so it was fine and a fellow racer shared some lube with me and the gears loosened off.

The next section was tar and we flew. We climbed with ease passing many bikes. Stopped at the water stop and fuelled up and blasted our way down the hill to the next section. This is where is got tough again. Sand. Lots of it nd it was like glass. We kept up a steady pace overtaking more and more bikers.
This is also where things started to go wrong. Bigman’s back wheel was unintentionally clipped and he took a big fall. The damage to bike and body wasn’t good. A medic patched him up while I fixed the bike.

We set off once more but it was obvious Bigman was in pain not only was he cut from the fall but his arm was badly jarred. We ploughed on but it wasn’t long before leg locking cramp set in. I think this was a reaction to the fall – a form of shock.

We fought on. The miles passed slowly with many bouts of cramp. He was in agony. I would have given up but Bigman kept going and going. We climbed hill after hill some walking some biking but with a steely determination he fought the pain and kept going.

The support crews were immense but eventually they caught us up and told us our time had run out.

He was awesome today. In agony there were no complaints. I learned do much about a man of character and commitment.

I tell more tomorrow. One thing I will say is that he did us all proud today and it’s an honour to be his teammate.

So we’re out – we’ll need to sort out things in the morning but until then……

Epic Date - Race Day -1

2010-03-20T19:35:00.000Z

The day started at 07:50 with an overcast morning and a slight coolness.

Breakfast was another fining carbing opportunity – bowl of fresh fruit,omelette with cheese, washed down with a large bowl of porridge. It was a feeding frenzy, last seen when devouring’s a supply of Duracell Chilli Con Carne made for 8 and eaten by four at Carbisdale Castle last May early in the training plan.

Registration was along at the V and A Waterfront – a 3 mile journey providing an opportunity to turn the legs and road test the bikes.

The noise and sense of expectation and anticipation was enormous. We picked up our branded hold all that will carry our race week equipmwnt along with wrist bands to access services, T shirts, Absa Cape Epic buff, and loads of other goodies.

After a coffee on the waterfront, the Ironman popped off to the pharmacy for some Immodium. Both the bike and the Ironman are running smoothly!

A phenomenal bicycle stunt artist performed amazing tricks at the amphitheatre to a crowd of onlookers.

We returned to the hotel to arrange our equipment for the week. It is amazing how your luggage expands to fill the available luggage space.

We then returned to the Waterfront for a bite to eat and some people watching before attending the rider briefing at 14:30. We shared the shuttle bus with a couple from Colorado who had spent 28hours travelling to get here. Lynn had done the Cape Epic three years ago. Her top tip – enjoy every day and take care of your butt.

For lunch.Bigman went for the Thai chicken to avoid further feedback from Little Nemo about travelling all the way to South Africa and having Lasagne for lunch yesterday. The Fit One also spotted the side of chips ……… choice of champions!

The briefing session included a who’s who of cycling with olympic gold medallists taking part and world champions. The Col du Carnock champion did not get a mention but Scotland got an extra cheer as the countries represented were announced one by one.

After another coffee, it was time for a Hagen Daz before heading back to the hotel to load bikes into the truck at 17:00. Dinner was a buffet at 18:30. With a 04:30 start tomorrow it is going to be an early night.

Tomorrow a year in waiting will arrive.

Bigman

Well it’s been a cracker – started off damp and miserable – it wasn’t any better outside!! The good news is that we both got a good night’s kip and woke up feeling refreshed and ready for a day of administration and organisation.

Breakfast was of the champion variety with the hotel putting a spread on that was Olympic in it’s proportions but to a really high quality. It’s fair to say that we tucked in and enjoyed the last day of ‘normal’ food before we suffer the rigours of the energy bars and drinks.

After breakfast we jumped on the bikes and headed down to the race centre at the V & A waterside. We paused and remembered the posse heading out on their journey to, we guessed, Loch Levens Larder. It was GREAT to be back out on the bike – not so sure I’ll be shouting that out tomorrow but today it was just fantastic.

With a slight breeze pushing at the remaining strands of the Bigman’s heid we peddled in to town past the stunning Football Stadium that will host many a game during the summer (or winter here) of football. It is a huge place that has hosted 3 trials games successfully and it is looking likely that those travelling to Cape Town will enjoy an experience of a lifetime.

Registration was uncomplicated. We signed in and grabbed our bags and T shirts before heading back to pick up our new dongle. The dongle is our favoured method of getting news home and with it and a friend’s Karen’s laptop we should be able to communicate with the world. I passed it off as being a business need as well. Ahem.

I, of course, being too chatty for my own good left my passport in the shop and return visit was required later to collect said passport.

We biked back to the hotel and packed the ABSA bags we’ve been given for the race. Somehow we both managed to arrive with one bag and yet have managed now to fill two. I think Bigman is the Paul Daniels of packing because he seems to have managed to create twice the amount of stuff he started with. I think he’ll like the comparison – not a lot!

After lunch it was back for the race briefing. We went to the wrong place. It was a shame that they advised us of being in the wrong pace because it didn’t half go on. We went thro the leagues of nations who are racing and I’m pleased to say that Scotland got a shout belying our limited numbers.

We sneaked off before the end as they interviewed the potential winners. I’m not sure that we actually didn’t leave because the Bigman was hacked off that they had missed us out but maybe he’ll fess up to that in his blog. More shopping for the stuff that bungs you up when in need, water and honey left us enough time for a coffee and ice cream before our taxi took us back.

Dinner was buffet in the hotel – it was fine. The hotel has been fantastic letting us leave our bike bags and other stuff in a secure store. Not sure they’ve worked out it’s for a week but time will tell.

Tomorrow is a new day. Our reason for being here has arrived. We’re as ready as we’re ever going to be and the good news is that I’ve seen 3 racers fatter than me so far. Always a comfort!

The other news is that our cycle shirts reign supreme. Karen Kelly of Karen Kelly Designs has provided us with ‘the’ top of the race. Nothing yet has come close and I suspect that we will get many an admiring glance en route tomorrow. She’s done us proud and we’ll enjoy wearing the shirts.

Bigman’s getting serious about the race – he’s checking out the route for tomorrow. 117km with 2,190m of climbing. We’ll let the racing snakes go before plotting our route to victory.

The quote of the day came from the Deputy Council Leader in Cape Town who told the assembled audience at the Launch Party that ‘in Cape Town we take our partying seriously!!!’ – maybe he used to worked in Glasgow for Stephen Purcell who knows!

Hopefully the laptop and connection will work tomorrow. We’re both looking forward to getting started. We know it’s going to be a challenge but having completed the North Face of the Col De Cleish on many occasions we’re ready!

Until tomorrow my friends…….

Ironman

Impossible is nothing

2010-03-19T20:10:00.003Z

Having gained the advantage of ‘free’ additional sports bag through booking in July last year, we had to pay for excess baggage ………… not for the Cape Duo, but for the bike containers which resembled Bill Hardie’s stock room. On reflection it probably was Bill Hardie’s stock room.

One could have been forgiven for thinking the French rugby team were queueing to board the Cape Town flight. A party of 14 french geriatrics were wielding zimmers, walking sticks and shoulders to barge their way through an orderly queue to board a plane patiently waiting for everyone to board. Not content, they deployed a strategy of putting their knees into the back of seats of passengers in fronF o avoid the seats being reclined. If it was not so pitiful, it might have been like a scene from Mr Bean.

After boarding the Heathrow flight to Cape Town last night at 21:45 Bigman had the aisle to keep him company whilst The Ironman had the company of a South African national who works in London between him and the window. He was soon regailing his new companion of his exploits in Ironman New Zealand last year. And before the wheels had been safely stowed in the plane, she was asleep!

Eleven hours later and a full five hours of sleep the destination is below us. As you leave teh airport, the iconic image of TAble Mountain is the first thing you see. Arrival In Cape Town and everything could not have worked better. Really friendly people eager to make all visitors welcome. The coach carried the bikes,the Cape Duo, and other bikers to the hotel where the bikes were assembled ready to race.

But not before the duo strolled along the promenade in searing heat before retiring for a carbing up exercise in a little Italian restaurant over looking the Atlantic Ocean.

At the International party at the V&A Waterfront Park 54 countries and 400 riders (out of 1200 riders) were represented. Only two from Scotland (replendant in national coloursand on the board publicizing countries represented))and the Cape Duo are already prizewinners from an impromtu Q and A session. Their prize …………….. a copy of the 2010 Cape Epic DVD.

Everyone is mega excited for the start of the race.

Don't Stop Believing.....

2010-03-19T19:45:00.000Z

It’s been a day to remember. I can’t quite believe that I’m here. 12 months of preparation we arrived in Cape Town.

The journey to London went as planned and it was in London the fun began. We seemed to be sharing the flight with some particularly annoying French people. There was no queue where they were going and just barged everyone out of the way to get to the front of the queue. The pain in the French didn’t stop there though because Bigman has a small but very effective French lady sticking her knees into the back of his chair for the entire flight.

The Auld Alliance was severely tested but Bigman being kind of spirit let it go and put up with the inconvenience.

Otherwise the plane journey passed painlessly with both of us managing a good amount of sleep. Sleep on the plane isn’t like normal sleep as the days merge into a big blaumonge of days becoming one. The first steps off the plane are always exciting. I’d followed a large German lady who had to sidestep her way down the aisle for fear of getting jammed between the seats so when eventually the heat hit me it was very welcome.

We grabbed a shared bus back to the hotel. My bike bag was thrown on first followed by Bigman’s and then the assorted luggage of the other passengers. There was still time to squeeze on another couple of bikers. So the top bags were removed, the driver was just about to throw another 2 bikes on top of mine when I cried out in anguish and pain, for my poor bike, and he stopped and re-ordered the bikes so mine was on top. I could hear the crack of the carbon forks and was grateful that no damage was done.

The hotel is in a grand location and will suit us just fine for a couple of nights. The organisiation swings into full effect tomorrow with the launch, race briefing and bike hand over. Tonight was the party for the overseas racers. It was great fun. Hopefully the Bigman will load a few photo’s later……

So we plan a reasonably early night before matters take a serious turn tomorrow. We found an amazing restaurant at lunchtime today, which served fantastic food at really good price. The waiter was excellent and at the end of lunch passed us the bill. We gathered the cash, put it in the cheque cover and thanked the waiter for an excellent lunch. He asked if we would return. We replied positively and with a generous smile were on our way. Well our smile turned out to be our only generous act as we’d underpaid the bill and instead of leaving our kind waiter a tip had short changed him!! I wonder if we are still welcome!

It’s a beautiful place Cape Town and we’re looking forward to more exploration tomorrow.

Up, up and away...

2010-03-18T22:25:00.000Z

D-day has finally come as the Bigman puts it! Despite the challenges of connecting trains, planes and automobiles (not to mention 'helpful' BA groundstaff) the Bigman and Ironman have now taken off from Heathrow on their Epic Caper. Good luck from the posse and we look forward to the first blog from South Africa. Hope you manage to put your bikes back together again ;)

Little Nemo and The Wee Yin

We're leaving on a jet plane.....

2010-03-17T21:23:00.003Z

Well the time is now. Our bags are packed. The posse ecosse is leaving tomorrow.

No stone has been left unturned, no list left unticked, nothing left to chance and we're as well organised as 2 not very organised can be!

Big thank you to everyone who has sent a supportive message - it's been much appreciated.

I'm swinging between excitment and nervousness. The journey to get here has been amazing. The people that have been part of the journey have been fantastic and incredibly supportive from both our partners, the posse, the people who have been there with physical or verbal support, to the folk that we've met on the route. It's been superb and thank you all.

We've formed a great team that will be tested in every way. There is no doubt that the challenge that lies ahead will push us to the extreme. Whilst I'm so excited that the time to head off has arrived I'm equally sad that this part of the journey is coming to an end. It's been uplifting.

So on to South Africa. We arrive on friday morning and no doubt the rest of the daytime will be spent re-building the bikes, sorting out kit and getting aclimatised. On Friday evening we'll be sporting our scottish rugby jerseys at the International welcome party. The calm before the storm.

My bike bag weighs an absolute tonne so who knows what they will say in the airport tomorrow. Mum's cake is in with the bike......

So we'll blog when we can which will hopefully be regularly so keep checking back here and see what's happening in the Cape Epic 2010.

It's time - see you on the other side.....

Race Profile - Day 1

2010-03-16T21:25:00.012Z

Stage 1:

Date: 21 March 2010
Start/Finish: Diemersfontein to Ceres
Distance: 117km
Climbing: 2190m

Stage 1 will see riders leave the charming Diemersfontein Wine Estate in the heart of the Wellington wine region. Riders will face a rude awakening of their legs with some immediate steep climbs, leading them to forest single track and more steep climbing on dirt tracks taking the race up to the tarred road of Bainskloof pass. The smooth tar descent is well-known for its tight turns and riders need to stay alert heading down into the windswept farmlands. Next up is a 5km climb on smooth dirt tracks through Kluytjieskraal. Over the other side, they will find themselves surrounded by mountains, with no sign of civilization, followed by a short rocky climb taking them back over the mountain ridge. The descent offers fantastic vistas over the Tulbagh and Wolsley valley which riders will soon traverse to reach the final stretch, the gruelling sting in the tail – a 12km long railway line section over iron sleepers and sharp stones into Ceres.

JR Rocks

2010-03-16T21:25:00.007Z

There have not been many photos of JR out training this year however we caught up with him clubbing at the Victory Send Off Party getting in some extra training for the Posse Ecosse outing to the Bealach later this year.

10 more minutes until D Day

2010-03-16T21:25:00.004Z

And now the final hour is fast approaching. It is 23:50 and Departure Day fast approaching.

It is all but done except for 800 km over 8 days ascending 49000ft. We might do a wee extra loop of the Witches Hat on Day 3 to pass through the 50,000 ft barrier for a laff!

The Posse Ecosse are representing Scotland in South Africa and all Bigman's equipment shouts about it. Scottish saltire on the Bike box, Scottish adress labels about 24 inches wide making sure the destination is obvious to all baggage handlers.

It is well known across international circuits that a common language exists amongst baggage handlers.

"Fragille" means this is really difficult to break but plaese try anyway.
The Ironman is a walking bike shop come chemists with all sorts of lotions, potions and spanners. We only hope he does not get the wet lube mixed up with the Sudacream at 05:00 hours when the headtorch is failing in the darkness!

Bigman has had a tough shift in a number of things whilst cramming in the training and so when he boarded the 17:45 to Dunfermline tonight, there was only one thing on his mind ........... the start line.

The Fit One has arranged a Posse Ecosse outing on Saturday in celebration of the Cape Duo qualifying for the finals in South Africa. He has made no secret of his intention to win the Bus Museum Sprint with a weakened peleton. The Duracell has other ideas!!!

It has been fantastic to receive so many calls and texts with support and each and everyone looking forward to daily reports on the blog.

With 05:00 starts and up to 10 hours per day in teh saddle you are gauranteed to receive a full unabridged outpouring of emotions. For the feint hearted, please do not read!

And so the Cape Duo say Abientot, til next we blog again

Less than 48 hours to Cape Town

2010-03-16T21:23:00.003Z

Blog watchers are growing at a phenominal pace. We are now at 1955 highly intelligent followers. Will the Cape Duo make the 2000 followers before the start of the race on Sunday?

Will the funds for Aberlour Child Care Trust beat the target of £2000.

Watch this space!

Nightmare on the hill

2010-03-16T21:09:00.004Z

The nervous excitement is starting to affect the sleep patterns of Bigman. Normally a solid eight hours a night man, thoughts of day 1 distance of 120 km and day 3 - the Witches Hat serve to make it a restless night.

Following a broken tooth last week, courtesy of kellogs, thanks to an understanding dentist ( who is a keen cyclist but not yet managed to join the posse for an outing) an impromptu surgery visit was on the cards for the morning. There was an opportunity to rise and shine and hit the gym at 7:00 for a bit of loosening up on the step machine followed by 200 sit ups and then a wee 45 min on the bikes. It was amazingly quiet ............ or maybe not so amazing!

A couple of hours work and then it was time for the dentist. With his half his face frozen, dribbling along the high street, there was an opportunity to pick some last minute items like luggage tags and an Ecosse sticker for the bike box.

The paparazzi arrived on schedule to take shots (in the dark) of the Cape Duo in the driveway. One footie fan on the way to the Dunfermline game enquired as he went past what was the big event. He was suitably underwhelmed when the boys advised it was the Cape Epic!

Only two more sleeps to and we are off.

The shopping is almost done and the bike and the bags are all packed.

No begins the search for teh item we have forgotten. At present, we do not know what it is?

Time stands still for no man ................ except the Cape Crusaders

2010-03-15T22:16:00.004Z

The fans have started arriving early to see the Caped Duo meet the Press as part of the 'Victory send off' celebrtions. A brass band is also marching in the background playing Queen's 'I love to ride my bicycle'.

The countdown to Cape Epic 2010 was going swimmingly and the Caped Duo could follow the clock on the blog as the weeks, hours and minutes counted down. With less than one week to go , the clock appears to have blown a fuse!

Perhaps it was the Ironman grinding out the 'hills' on his spin bike or perhaps Bigman has flooded the works with his sweat. Who knows. The key thing is we are 72 hours from take off to the Cape Epic 2010 and the beginning of our Epic Caper.

It is a mixture of nervous tension and pent up excitement. We both just want to get there, get the bikes re-built, and cross that starting line. It will only then be when 52 weeks of training through all sorts of wet, windy (and that was just in the gym)ice, snow, fog, freezing, experiences will all have been worthwhile. we have yet to find someone who is saying South Africa is not worth visiting. Cape Town is stunning and that is what we expect to find when we step off the plane to a tumultuous welcome. We expect the welcome to be a bit like Elvis touching down at Prestwick ...................... or maybe not!

What ever, the bags are packed, the bike box has been re-packed for a third time, and there is no more space ..........except for the team shorts which have still to arrive. It is anticipated to be uncomfortable down under but doing it without shorts is not advisable.

The Ironman picked them up on his way to Fort William and his weekly visit to the one man gym inthe Fort.

Tomorrow, the paparazzi are coming to take pictures of the leaving party. It is anticipated that the car parking will be difficult and so autograph hunters are advised to come early. You could be forgiven for thinking it is down the Cape Duo popularity .............. but more likely it is down the the Pars playing local rivals Raith Rovers in a crunch local derby.

The time is now....

2010-03-15T21:55:00.002Z

I knew that today would come but it seems to have come sooner rather than later.

My last trip to the Fort William gym has been and gone. I did a short 45 minute spin followed by some stretching. I bade farewell to the gym until I'm back in 4 weeks time in the knowledge that if I haven't done it yet it's too late.

Funny how quickly time has passed and from the moment that Bigman and I were accepted into the race a year has passed like a single breath. I picked up our shorts today from www.thecyclejersey.com - Brian was telling me about some experience gained doing endurance races which I will take with me - now what did he say tonic water contains quinine which helps avoiding cramp.....

Do we add gin.....

Oh I can't remember!!

We're a year older, a year wiser and a good deal fitter. The witches hat which is day 3 still looms large in my head. As I drove up north I looked at the hills around me thinking I need to cycle up about twice the height of any of the hills that surrounded me. A sobering and scary thought.

If anyone fancies giving a day of the Cape Epic a go. Take your bike to Fort William, cycle to the top of Ben Nevis, turn round and head just under half way down the hill before turning the bike and heading back up to the top again. You get the picture. It's going to be a massive challenge - I've echoed my words from yesterday to emphasise the magnatude of the race ahead.

Our challenge is to finish. No more that will be enough. I believe we can do it. We're a strong team but I suspect any of the Gillespie Wheelers would form a strong team that could go and do the same challenge we're doing.

We're not doing this just for us or even for charity, we're doing it for all of our training partners who have lived and breathed the journey with us. They are the inspiration that has kept us going, dragged us through the dark winter days and nights and been a constant source of advice and information.

It seems appropriate to thank the posse now with the training done and we go as representatives of the finest collection of bikers I've been honoured to meet. We thank each and every one.

So I've packed my case, not entirely but almost. I have a list and friends were taking the mickey out of me at lunchtime when they glanced at my list and it included such basics as 'bike, helmet, shorts.....' - well I'd hate to forget my bike.

Or would I......

Bigman baffled by Bike Box

2010-03-14T18:24:00.005Z

Today was one of the toughest challenges to date. You take one bike, one bike box, and Bigman and it should be straight forward for Bigman to fit the bike in the bike box. After all the trades description act indicated products have to be sold fit for purpose.

So first you remove the seat post. Still it does not fit.

Then you remove the handle bars. Still it does not fit.

Then you remove the forks. Now it begins to look as if it will fit.

It is a bit like one of those puzzles you see in Christmas Crackers. All the bits fit in the box. You just have to work out which way. Eventually you get so far, that the final strategy of sitting on the lid makes it shut.

There have been many reviews about bike boxes and they all carry a common theme. You know it should fit , It is just a matter of how! .......... and time ....... and patience!

Bill Hardie of Hardie Bikes has been very generous in supplying many parts sales or return which at least defers any further spending (wwww.hardiebikes.co.uk). Really helpful.

Spokes, gear cables outer and inner, tubes, patches, spare chain links, chains, patches, you name it was in the kit box.

The SIS energy bars and powder will keep Bigman motoring on the toughest of days. Passing through the airport security check may be a hoot and resemble a trip to Slovenia when ooodles of mini mars bars spilled across the conveyor belt when the eagle eyed 'observer' asked Bigman to empty his bag!

Four days left until we fly out to Cape Town and the nerves are growing. Loads of people wishing the Posse Ecosse all the best as they will not meet again until the duo return just re-inforces how close the starting line is. This time next week day 1 will be all over!

And teh Suacream will be in overdrive. Hold that thought!

Spinning cd's and bikes....

2010-03-14T18:12:00.003Z

Spent some time with the band today messing around with music - great fun as ever.....

So once I done my bit I set off home for a spin set on the static bike in the gym. To be honest my knee was playing up yesterday and with my hip having been eased off by the massage people at Keavil House on Friday I just took it easy and turned the pedals for an hour or so. It's helped my knee which now feels much looser.

The Bigman took part in an alternative exercise regime. It's called fitting the mountain bike in to the flight box. By all account a book and DVD will follow and it's a disappointment, alledgedly, that this afternoon's wrestling match was not filmed. By don't worry internet people I will be there to video the unpacking. I would imagine that with the passing of time, increase of frustration and eventual forcing of the lid of the bike box a clear safety zone will be created in the hotel foyer with a fan of catchers established to pick up the flying pieces as the box explodes to life.

So after a small amount of calculation, internet investigation and guesswork I'm pretty certain the Bigman will have expended more energy in the packing of the bike compared to the hour I spend on my bike!!!

I need to dismantle the beast at some point this week.....

This time next week stage 1 will be done. The last few weeks have absolutely disappeared and the time has flown in.

It's going to be fantastic.

Lean Back and Don't Spanner It.......

2010-03-12T16:45:00.002Z

Final preparations are in full swing with the last bits and pieces being picked up on Monday - bib shorts have been selected and the Cape Town 2 is almost ready to roll.

I had a final play about with the bike and have fitted my spring loaded seat post - hopefully given this much respect to my bum will pay dividends later during the race!!

I phoned a good friend of mine who is a proper downhill mountain biker. I talked him through the Witches Hat, a 5,500ft climb before a 5,500ft decent. He choked at the thought of the climb but then I could almost hear his mind drifting off as he imagined the decent! He advised to let the bike do the work and to 'lean back and don't spanner it!' I am assuming that to spanner is to spectatularly crash. I have no intention of spannering it and if I get close to spannering I have no doubt that Bigman will be more than the required 2 minutes apart ensuring he doesn't spanner it!

So this time next week we'll hopefully be preparing for the international party to greet visitors who have travelled to the race which is doubling up as the pre-marathon party I think. It's going to be fun!

I took a call from the local press today - I've got no idea what rubbish I told him but I did get the opportunity to big up our Charity at the website at the top of the page! So if you read this and feel you want to, you know where to go to give.....

I had massage today down at Keavil House Hotel. It was fantastic. The people in the massage centre were excellent and my hip feels more relaxed than it has for a while.

I'm beginning to feel in control as the trip is organised, we've managed to miss the BA strike action by one day and I'm ready on the work front to. I'm away for over 3 weeks so it is inevitable that I will have to deal with issues whilst on holiday but somehow I look forward to that side of the holiday as well. I'm not good at doing nothing!

Bigman batman

2010-03-11T21:12:00.004Z

Bigman has absolutely no appetite for studying the finer details of transfer times, insurance policies, sewing kits, and all such mundane activities.

Already the value of the pairing is shining through. The Ironman has immense appetite for dealing with all things mundane.At one point over the last few days, Bigman has felt guilt.....only for a millisecond......... and was about to offer to do something but then the moment passed and he did not want to remove the pleasure from The Ironman.

Tonight the bike went out to Bill Hardie for its final service before going into the case at the weekend. He provided some great advice on lotions and potions to keep you going when the head says no you need something to tell the legs to keep going. Images of The Fit One will float into their minds.

It is fast becoming a reality. The Posse Ecosse is ready for South Africa but is South Africa ready for Posse Ecosse. That is the question.

The paparazzi have been in touch with The Ironman to pick up on the story so far. It may lead to a special supplement being issued at the weekend. Especially if The Ironman starts regailing the press with tales of his Ironman exploits in New Zealand last year. That has prompted a thought with Bigman, he still has to buy earplugs.

It seems so long ago 51 weeks since Moonwalker tapdanced over the key board with the Posse Ecosse entry and here we are 51 weeks later. It is real.

Scotland are going to South Africa in 2010.

Loads of packing still to do for Bigman however that can be a weekend activity. Taper down this weekend involves watching Scotland win the Calcutta Cup at Murrayfield.

The Posse Ecosse are wearing Scotland rugby colours at the international party in 8 days time in Cape Town , South Africa in 30 degree heat!

Taper time begins with minor grumbles....

2010-03-11T10:02:00.003Z

After our training session on Monday my body has begun to beg for mercy and I've developed a pain in the left hip. Nothing too bad just a grumble that needs to be sorted. So I'm off to meet a fizz in the morning who will hopefully push, pull and massage the broken bits back into place.

I feel better for a few days off and no running but with the weather being so fab the temptation to grab the shoes and get out in the sun has been immense.

I've spent the week getting organised and have managed to print out all of the information required for a successful trip. I managed to procure insurance yesterday. Mountain bike racing is a category 3 hazardous event. I noted rather somberly that allownace is included in the policy for repatriation in the event of death! However given my skills on a mountain bike anything steeper than the smallest incline will be walked rather than risk all in a speedy downhill.

So given the ever mounting cost of the trip I think the last thing I'll buy is a solar charger - I'm officially a geek! This might keep us blogging......

Duck tape, tie wraps and tent locks.....

2010-03-09T19:55:00.002Z

The Cape Epic is not only a test of endurance but a test of shopping and logistics.

The shopping is coming together with all but a few bits and pieces purchased. Logistics are not as easy to organise so in the spirit of the Bigman a list was prepared. It's a long, long list.

We need to be very well organised because the organisers give everyone a bag at the start and that bag is all you get. You padlock up your case each day and it's packed onto the baggage truck (we normally call our baggage truck Duracell!!!!) before being transported to the next camp site.

Daylight hours are short with the sun rising in South Africa at 6.45am and setting just after 7pm. So torches are going to be critical for evenings in the bush. I decided to buy a wind up torch to avoid the need to search for batteries.

Everything is slowly but surely coming together. With just over a week to go the next few days will involve massage, packing bikes and spending time with the family. I'm so looking forward to the trip and the challenge. The nervousness is slowly fading and the exitment building. It's going to be massive.

Sand, sun, sweat, saddles ................. a Cape cocktail

2010-03-08T23:52:00.004Z

Is there any truth in the rumour that The Fit One took part in The Tour de France last year. This photo was taken in the stage before the peleton headed for the Alps.

Doesn't the guy in the Quickstep outfit look familiar?

Did you see the Fit One that day?

A day nearer the start. In 14 days we will be 25% through the race. A blog spotted by the Ironman provided a small concern for a split second. A lethal cocktail of Sand, Sun, Sweat, and Saddle brings a tear to a glass eye just thinking about the pain.

This evening The Fit One issued a challenge that he would beat the Bigman on the Bus Museum Sprint on his return from the Cape Epic. To even things up a little, The Fit One will have to liberally apply table salt to a healthy dose of Sudacream fused with some Deep Heat and applied evenly! That should just about provide simulation! ....... and equity.

The Ironman does not comprehend 'tapering'. He was banging out a 'conservative' level 15 and chatting away. He is in awesome form. Bigman managed to stem the flow today ensuring no mopping was required

Only 12 more sleeps until the starting line. The bike is off for a final service on Thursday and then packed up for the journey. Lots of lists, lots to do, mot much time to do it. Roll on the big day when we just have to turn the pedals.......a few hundred thousand times!

Taper time on the bike

2010-03-08T22:27:00.002Z

As I wandered into the gym at Cowdenbeath I saw the Bigman already warming up on the cross trainer. By the time I'd dropped off my kit he was pounding out, in a shillings and pence way, reps on the spin bike.....

It was to be a blether session. Kit was discussed. In reality, we both need to read the kit list and make sure that we have everything that is required. We have both spent the resources of a small country to make this trip a success. Everytime you see something that you need the temptation is to say well it's only £20 but by the time you've had 20 of the £20 things the damage soon adds up. Fortunately Wee Yin and Moonwalker are very understanding woman greet the incoming mail with a smile and wonder which part of the extravagance has just arrived! We are lucky to have such supportive partners!

Memories of the send off party were shared and we laughed at some great tales of what was a superb night. We're blessed to have great friends and many people have donated kindly to the charity with donations marching relentlessly to the £2k target. We're not there yet so keep giving if you feel you can and want to.

The guys in band, Father Jack, also had a great evening and now we've listened back to the recordings are reasonably happy with the output. I'll send a link to Waveriders video once it's posted on You Tube.

After the bike was finished we did a few sit ups and we were done.

Sunday was another lovely day and a good chance for a ride with Moonwalker and Waverider. We made our way to the bike path and enjoyed a blast out together. Waverider is building confidence on the bike and by the end was flying along. A new biker is born and I look forward to him joining the posse soon!

So 7 working days left, 1 weekend and lots still to do.

The Cape Epic 2010 is truly upon us and with less than 2 weeks to go the excitment is building and building and building.

The final countdown ....................

2010-03-07T22:37:00.005Z

Image courtesy of Fett Images (www.Fettimages.co.uk)

The music blared from the public announcement system around the High Street of Dunfermline as the Caped Crusaders toured the city in an open topped Citreon CV5 before heading to East End Park for a civic reception amongst friends and family for the Victory Send Off party. The paparazzi were there, represented by Fett Images (www.fettimages.co.uk) along with legal representatives Duracell and Co. and personal trainer The Fit One.

Everyone was celebrating the Fit Fat and Forty somethings (or maybe fifty) getting to the starting line in perfect shape. Okay so a couple of sherberts may have influenced the writer's opinion but heyho a bit of poetic license never did anyone any harm!

The gig warmed up with some cheesey music from Abba to the Monkeys and beyond. All the dignitaries were present including JR and family who managed to break through the ice cordon encapsulating the frozen north for much of the year. Junior 1 is still turning the pedals on his turbo in his garage and has been since September!)

And then the rock began, as in the We will rock you musical, the audience found rock and the stadium bounced to the sound of Father Jack. With over a hundred balding rockers of all ages, the stadium was bouncing with The Bigman and JR sharing status Quo type air guitar movements. A sight to behold let alone believe!

The food of champions was served up - stovies - before which The Fit One made a moving speech synonymous with a receipt of an academy award .......... or was it a gotcha award. He was most gracious in his thanks to all who had helped the Caped Duo achieve their fitness levels, wished everyone present a fantastic night, and encouraged everyone to make it a night to remember for the Posse Ecosse as they represent Scotland in South Africa in just under two weeks time.

By the time midnight struck even the fat lady had sung. A rolling presentation of cycling through the recent years amongst friends across Dunfermline and further afield brought back many positive memories of the great times past and encouraged folks for the great times ahead.

The designer of the cycling kit for South Africa was about to be presented with an unframed, unpacked shirt as a thanks for the fantastic design work, especially given the original concepts she was asked to work with!

However, even fantastic designers have to answer the call of nature. The crowd waited with anticipation for her return which appeared to go on for an endless period. And then it happened,. She returned. As part of her acceptance speech, she acknowledged never before had so many, waited so long, to provide such a rapturous applause for her return from the loo.

A big thanks to too many people who made a fantastic night even more fantastic.

On the dark days in sunny South Africa, The Caped duo will be carried up and over teh monstrous mountains with the support of those back home spiritually cheering them on.

The boys are well on their way to their target of £2000 fund raising for Aberlour Child CAre Trust thanks to the genrosity of many folks. You can help by visiting their Just Giving site.

Cape Epic strip launch

2010-03-07T18:49:00.003Z

www.fettimages.co.uk

Epic strips are unveiled.....

It was with a huge amount of excitment and courtesy of the cycle jersey company that we were able to unveil the racing colours for South Africa - despite the shape and size of the models the tops look amazing.

They were designed by Karen Kelly of Karen Kelly Designs - a wedding dress designer who kindly branched out into sports kit.

We are so chuffed with the final printed design and the tops were given a warm reception by the people that attended the unveiling!

Duracell on extra charge

2010-03-07T09:43:00.005Z

Spring is in the air with every sight and every sound ...................

What a cracking day. Brilliant sunshine, no wind, no chill factor.

It was time to taper down and what better way than to invite the Duracell to set the pace for the day. With the Dawes snow plough attachment having been removed after the fierce winter, The Duracell was in fine form rising out of the saddle to crest Mont Veknockhil en route to Yetts of Mucchart before hanging a right and speeding along to Loch Leven's Larder coffee shop. In fact, he had to be reminded to slow down several times as he roared along the road like some caged lion set free.

With diet and weight targets in mind, there was a skinny latte buried within the apple pie and ice cream orders that would provide a token gesture of respect twards the challenge in front of the Caped Crusaders.

It was good to enjoy the company of The Duracell as the posse discussed this years May adventure across Britain.

Just over 60k completed as part of the taper down and it felt good to be out on the bike with no pressure around time or pace, just turning the legs on a beautiful day with great friends.

The clock on the counter is now showing less than two weeks until the BIG day in South Africa. A cocktail of nerves and excitement............ all at the same time is brewing.

Not So Epic Training

2010-03-05T20:25:00.003Z

It's been busy week with loads of work and a bit of training.

Wednesday was another spin day - 1 hour of spin to the dulcett tones of Noel and Deal or No Deal. I did a relatively hard session but it was only an hour and not the usual 2 hours which was nice for a change.

I followed up the spin with a weights session. There are small pec's developing under the moobs - nothing to blog about but still a start. Arnie should be quaking in his suit.

I took a call from Santiago suggesting a run at lunchtime. It was a beautiful day, the sun was shining and it was warm. Not Cape Town warm but in the sun you felt the heat of the sun - it was great! We did the run down to Cairneyhill and then along to Crossford before heading back up through the Dean Plantation.

Santiago has a plan for the next 7 weeks to get ready for the Paris marathon. He seems confident of a get round strategy - I enjoy running with Santiago - he's good company and we are very similarly paced.

Today was a rest day.

Much of this week has been planning. Bike kit, medical kit, clothes and other stuff like insurances. We've been picking up the spares that we need for the bike. Bigman pointed me in the direction of an article in The Times and I wrote to one of the riders, Dennis Rink. His blog is http://www.live-cycle.co.uk/blog/ - it makes good reading.

He's sent us a kit list as well as a load of helpful tips - good advice from an experienced biker. His blog from last year's race did send a few shivers up my spine but equally made me aware that preparation and planning is key to a successful trip - now where is the Wingman's number!! A particular concern is a blistered behind - seems to be a common thread in many a blog. I found a product that claims to do the biz on the bum but with no reviews I have a few doubts. (Think I'll buy one - small risky investment that could be a good investment).

Tomorrow is a coffee run with a couple of hills thrown in. Loch Leven's larder, scones and latte's are calling! Hopefully the good weather will continue and the threatening showers will not materialise.

Not sure who's in the posse but Bigman will be out for sure......

Read all about it .....................

2010-03-02T21:39:00.001Z

http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article5930941.ece

Interval Session Puts Spring In Step

2010-03-02T06:51:00.002Z

Back up in Fort William for a meeting first thing on Tuesday. So it was off to the gym for a interval run.

The usual crew were working out and the limited amount of kit was being used fully. So the run was all I managed.

It was enough to afford a wee treat at tea time though....

The Fat Controller reeks havoc with Bigman training routine

2010-03-01T22:05:00.004Z

It is Monday and the Scotrail employees are reeking havoc with the transport system. First the Fife Flyer to Glasgow is cancelled. Then, on the return journey, the Fife Flyer was spotted resting in its usual siding just outside Polmont as the Edinburgh train went by. Bigman hopped off the train to change at Linlithgow, confident in the knowledge the Fife Flyer would be along soon.

Not so. A darkened out train crawled past on its way to get in position for its journey tomorrow. And so Bigman had to wait on the next Edinburgh bound train before heading out to Inverkeithing and onto Cowdenbeath Leisure Centre for a workout in the gym before the spin class.

It is true to say the enthusiasm was low, however, as the music pumped out and the beat began to get faster the legs kicked into overdrive, the pours began to open, and the floods began!

It is a long day on a Monday when the weekend exertions have passed and you are 'fresh' for a Monday full of interesting events.

The Ironman is away on business in Fort William and enjoying the small yet perfectly formed gym in his hotel.

No doubt he is enjoying the pudding!

Just over two weeks to go and the sponsorship levels are mounting.

If you have not already donated to the cause, don't loose the opportunity!

Ironman demands more resistance

2010-02-28T20:57:00.002Z

The plan was for the Cape Crusaders to head for the hills this afternoon. The Ironman was all for a three circuit route over Mont Veknockhill, back over the north face of Col du Cleish climb back up to the Knockhill crossroads and repeat three times.

The weather had a different opinion. At 10:00 this morning the sleet and rain was blasting the windows in Dunfermline. With temperatures in Cape Town currently 37 degrees, there felt limited value in 'acclimatisation' training in Fife this morning ............ or even this afternoon. Bigman wimped out and said he was off to the gym instead. And in a nanosecond, the Ironman was supportive of the decision.

And so it was. Off to Cowdenbeath to take in the second half of the FA League cup final whilst trotting out the miles on the step machine and then onto the bikes for the closing 10 minutes of the game.

The Ironman was on iron form. At one point he was complaining because the bike resistance only went up to level 25! He was awesome. Even at this tempo, with his head resembling a blonde brit who forgot to put on sun block in Costa Lot resort - beacon red - he could not replicate the swimming pool proportions of the Bigman's perspiration rate. He commented on concerns that the locals in south Africa might mistake the torrents in the drains as flash floods from the hills as opposed to the Bigman merely climbing a few mountain passes!

Bigman opted for keeping 'low tide' and sticking with a Witches Hat routine of level 15 and 60+ revs per minute.

And then to the mats for the obligatory 220 sit ups before moving on to the weights .

After The Ironman left there was 10 minutes back on the step maching whilst watching the biathlon cross country skiing. after the 10 minutes watching the activity on screen, Bigman felt he had taken the lead. If only footie fives had not called, he may have taken virtual gold in Vancouver, but it was not to be.

A final hour of fives, completed the three hours training regime for a Sunday afternoon and we are back into the week.

The Victory send off party is next Saturday evening with over a hundred friends and fellow cyclists coming to make sure we go. It is going to be a crackin night as everyone wants to have a cracking night.

The Posse Ecosse will all be there and the Cape Crusaders may break from their 'strictly low alcohol' consumption training regime.

Winter has a sting in the tail.....

2010-02-28T19:37:00.002Z

The snow flakes were gently falling in the centre of Dunfermline. Sufficient flakes were falling to put the outdoor ride off for the Cape Town 2. There wasn't enough snow however to put off Moonwalker. She set off suggesting we were wimps.....

Moonwalker is taking part in Maggies Monster Bike and Hike - a 30 mile bike followed by a 22 mile hike. An absolutely massive challenge and I'm hugely proud of her for taking on such a big event. She's training hard and will be ready at the start of May for the race. I'm being support driver for the team and looking forward to being there for her for a change instead.

Anyway I met the Bigman for our customary 2 hour workout at the Gym in Cowdenbeath. They are going all electronic and soon we'll be issued new passes. No pass no gym. The gym police were very strict about the new rules.

The session was the usual 30 minutes on the cross trainer, 45 minutes on the spin bike, some sit ups and weights ( for the Bigman ) - I called it a day!

..................... the final countdown!

2010-02-27T17:59:00.004Z

It was billed as D Day - the last massive ride out before commencing the taper period and less than 3 weeks until Cape Epic 2010 commences. Was it likely either of the Cape Crusaders were looking forward to freezing their juice bottles off trekking around Fife, Clackmannan and Stirlingshire mounting up the miles in order to ensure South Africa is an experience and not a survival test? Not a chance!

And so it was with mixed feelings the sight of four inches of snow overnight welcomed The Bigman as he pulled back the curtains at 07:30 this morning. Plan B swung into action and Bigman headed over to pick up The Fit One and head to Cowdenbeath for a morning of mixed disciplines.

The gym was empty and so the traditional warm up on the treadmill for 30 minutes at level 10 got the heart rate up to 130 plus and burnt off almost 400 calories whilst the Fit One danced along the treadmill to some funky tunes on his ipod. He was probably getting in some Michael Jackson 'moonwalk' impersonation practice for the Victory send off party next Saturday night.

Next it was time to warm up the abs to enable full deep breathing on the bike. A good 220 situps let the abs know it was time for a workout and to get action orientated to support the Witches Hat routine.

And then it came to the bike. The internal training has become the defacto standard.

Five minutes at 60 revs per minute on level 15 then shift the rpm up to 80+ for 5 minutes, finishing on a punishing level 20 at 60+rpm. The music channel beat normally helps however today it was all about Cheryl Cole making her video for the new solo album. Enough to make you pedal faster and finish sooner.

The Fit One was on the next bike to Bigman spinning at 140 rpm. There was competition however it was not about the bike. It WAS about the size of the puddle below the bikers. The Fit One has a tremendous capacity for perspiration. It definitely gets close to the Bigman but not quite. Today the sports assistant brought the mop over to Bigman's bike, sporting a snorkel and mask. Methinks he is taking things too far.

A wind down on the weights was the order of the day before heading to the swimming pool .............. the real one! It was extremely quiet except for half a dozen kids on inflatables 'zoomimg' across the swim lanes.

After a mixed stroke routine for a kilometre, it was time for some rest and relaxation in the sauna and steam room ............. and a tadge more perspiration.

After a good four hour session in the Leisure Centre it was time to return home ready for a chunky lunch and watch Scotland go down to the Italians.

On the Friday Posse Ecosse arrives in South Africa, they have an invitation to the International Party which includes participants from 47 countries. Each team has to sport international colours. The Posse Ecosse will be sporting the Rugby colours of Scotland. Bigman procured his kit today. Another purchase nearer the big day.

Taper starts a tad early

2010-02-27T09:21:00.004Z

I was so looking forward to getting out this morning for the final long bike ride. It was to put closure on a long and harsh winter's training.

Sadly it was not to be and it looks like tomorrow will provide our final opportunity for a decent bike set albeit subject to the snow melting which looks unlikely. It's been a long cold winter and I can't wait to feel the heat of the South African sun on my back.

Bigman and Fit One are off to the gym but my Passat has started making the strangest noises so it's next trip is the 3 miles to the garage to get fixed on Monday.....

So the training will continue for another week and then we'll start to enjoy the taper period as we prepare for the race which starts in 3 weeks time.

For the record the cheesecake wasn't that great and possibly not worth the hour I'll need to train to work it off......

Answering the call of duty ..............

2010-02-26T21:57:00.004Z

The Ironman was spotted in an Edinburgh restarant this evening tucking into the food of champions.

Last night he was pounding the pedals in Cowdenbeath without breaking sweat and claiming diet is the critical success factor.

The Blogsnoop spotted his pudding order arrive!

You read it first ................cheesecake, the choice of champions

Answering the call of duty........

2010-02-25T21:52:00.003Z

It was a tough night. Three weeks to go and the session tonight felt like my first....
I picked up the Bigman at his house and we toddled off to the Gym. It was busy - full of Fife's finest muscle but fortunately the bikes seem to be relatively under used so we climbed onto two bikes and got on with the job. It seemed really hard, like pedalling through thick sand, we both felt tired. The combination of work, long hours and the constant training over the last weeks and months hit home to full effect.

Despite the tiredness we got stuck in and did 3 sessions of above 80 rpm for 5 minutes each interval. We spent the last 5 minutes with the bike ramped up to 20 and the revs over 60. It was hard but we did it. Only a few more to go......

We then did some sit ups followed by a set on the cross trainer.

It was a good feeling to get it done and set off for home. We truly answered the call of duty today. The weather looks set for more snow tomorrow - hopefully it won't materialise.

Time to think about kit, clothes and finalise food strategy.

Food is the key to success

2010-02-25T21:42:00.002Z

Bigman and The Ironman arrived at Cowdenbeath Leisure Centre full of expectation. The motivation to come out on a rain filled, chilled winter evening was not running over however with only three weeks left until the Posse Ecosse fly out to South Africa for the Cape Epic 2010, every training opportunity counts.

Only one week left until the taper process begins.

The Ironman was powering ahead on the bike. The usual step machines were being used and so an alternative routine was called for.

The Ironman was turning the pedals like there was no tomorrow, pushing hard all the way to the virtual top. Bigman felt good however he could not keep up with pace and drive and determination of The Iron One.

After fifty minutes of interval training, The Ironman was some 5% further travelled. He is in awesome form.

Next the posse moved to the mats. Not for gymnastics but for the situps. Bigman crunched his usual 220 before taking a rest and doing some stretching.

The chat was about the tasks still to be completed. Not much time and too much to do.

On to the step machines and The Ironman was once again striding out.

Meanwhile, Bigman had bonked. With a busy day, the only food intake had been cup-a-soup at lunch time. He attempted a quick recovery with a mega pack of doritos on the train washed down by a Mars Bar. It was too little too late and the energy had drained from every sinew.

It is not a great feeling leaving a gym feeling drained of energy. Once again , a lesson learnt but not too late - Food is the key!

Cape Crusaders fix faster than a Klik Fit Fitter

2010-02-23T22:48:00.004Z

Now what did Iain say about the direction to turn the spoke key?

The Cape Crusaders were in Alloa tonight on a mission.

To fix a bike in an environment no wise man would attempt to fix a bike. It was a cycling equivalent of Ray Mears survival in the bush. Lot's of deep and insightful questions like -'

Question - how can I stop dirt getting in my cables?'

Answer - pull the sleeve off your shirt and wrap it around your cables

Question - How can I carry so many tools?

Answer - Buy the Wingman a plane ticket to South Africa

Question - What if a car can't follow?

Answer - Buy The Duracell a plane ticket to south Africa

Question - What if I have a crack in my hydraulic brake cable?

Answer - You are probably in a vinyard, chill and enjoy a merlot

Iain is a gret guy full of knowledge and expertise. definitely Clackmannan's answer to Ray Mears and even offered to team up with The Ironman for CApe Epic 2011.

Bigman dropped before the race commences! Must be age descrimination

Preparing for unexpected and unwanted.....

2010-02-23T21:40:00.004Z

It's been a long but interesting day. I took this photo on the way to Fort William this morning. Sometimes my job takes me to the best places in the world.....The white in the picture is a frozen loch - it was -10 deg as I drove through Glencoe.

After a trip to Fort William I arrived home mid afternoon after 5 hours in the car and thought to myself that work can wait. So I changed and jumped onto the spin bike.

I did a similar session to the Bigman's of last night. Ramping it up and speeding up as time elapsed. I enjoyed it and the couple of days of rest have done me good. I felt fresh and up for a hard spin set.

So I ploughed it out for 45 minutes. Then it was on to the weights and sit ups. I mixed upper body work with some core before finishing off with a few stretches.

This training malarky can be a great brain clearer. After a shower I headed out to the office and with the energy still coursing through my veins the work flowed and the focus produced excellent concentration. I looked up to see Moonwalker arriving home and suddenly it was 6pm and time to head off to bike maintenance.

The Fit One had other engagements and that left the Cape Town 2 to meet up with our patient and excellent teacher, Iain. I thought about a blog name and Re-cykler seemed appropriate. He was excellent and tonight's course was what to do in the event of an on course disaster. We learned how to true a wheel, fix broken gears, how to deal with damaged brakes, fixing a broken chain, a ripped tyre and broken gears. In fact any disaster that you could possibly imagine was discussed and the quick fix demonstrated.

We go to Cape Town fitter than we've ever been, with some degree of bike fixing knowledge, having researched the route and worked out nutrition strategies.

It's going to be a massive challenge both physically and mentally.

Flash Floods hit Cowdenbeath

2010-02-22T22:17:00.003Z

The Posse Ecosse will need to watch for speeding trains in South Africa

Bigman and The Fit One had a rendezvous at Cowdenbeath Leisure Centre to pound a few kilometres and burn a few calories.

The Fit One had to go through an assessment centre as his pass only covers the metropolis of Clackmannanshire. The instructor took one look at the physique and immediately passed him as one who needs no more instruction. Immediately, like a caged animal, he pounced on the treadmill, plumbed in the ipod and started to move at pace.

Meanwhile, Bigman had to resort to immediately getting on the bike as the step machines were both occupied. 50 minutes made up of 5 minute intervals at 60 rpm and 80+rpm all at level 15 and then a burst up the Witches Hat ( DAY 3 climb) at level 20for the penultimate 5 minutes before winding down at level 5.

During this session, The Fit One had mounted the next bike and , had he been connected to a generator, he would have generated enough electricity to light up a small town with the pace of revolutions per minute. He set himself a challenge to 'catch up' with Bigman by cycling faster over a shorter period. Like so often on the Bus Museum Sprint, it was too little too late!

The Bigman excelled himself in spurting out a few gallons of sweat over the surrounding area. So much so, that notwithstanding Bigman making reasonable endeavours to tidy up after him, the attendant brought out a mop to clean the floor. This is a new record. According to the attendant he normally waits until Bigman leaves however tonight the volume was too much to leave on the floor!

Bigman headed for the situp mat and rattled off 220 before moving to a set on the weights. And then as a warm down, the step machine was available.

Over 1000 calories burnt off over the 90 minutes of hard graft. Another night nearer the Cape Epic experience of a lifetime.

The Posse Ecosse has put so much into this training, they will make it to South Africa even if they have to learn to fly a BA plane themselves!

Unite(d) we stand (and don't fly)

2010-02-22T22:10:00.002Z

Well it was another day off for me. I felt a little tired today and that the penetrating cold from Saturday finally got hold of me. So I decided to take it easy.

Today's news about BA staff voting for industrial action was not great. There is nothing we can do other than hope that matters are resolved without the need for strikes.

Time will tell.

A day of rest.....

2010-02-21T21:19:00.002Z

It was another stunning day. We've been very fortunate these last few weeks. No snow, dry weather albeit cold.

The best thing was it was a day off. Rest is really important. 4 weeks today we start the race. I feel ready, I know that the Bigman is ready for the tough challenge that lies ahead.

We chatted about the route tonight. If you get a chance go and have look at the website and have a look at what we are in for. It's going to be tough, hot and painful - I can't wait!

I would say that my body is feeling the pain now. But as they say pain is temporary. Our goal is to finish. It doesn't matter where we finish as long as we finish.

We'll do it and the knowledge that people have sponsored our trip will give it focus and help push when times get tough.

The journey to date has been good fun and although the training regime has been tough it has been great because of the posse support network. Fantastic friends have been found and the support has been amazing.

A new week begins. I will go reasonably hard this week and next before starting the taper in a couple of weeks time.

The final countdown clock is truly ticking!

The power of two is greater than two

2010-02-21T21:11:00.004Z

In 2009 Cape Epic, when the going gets tough, the tough get going!

You would have thought that sub zero temperatures would have blasted away any self respecting bug from the lungs of the Ecosse Posse.

Not so, the bugs are made of special stuff in Fife. Bigman woke to the sound of a running nose. His nose.

It was running faster than an Ironman in the Invernessian Marathon - sub 4 hours!

It was with this heavy burden that The Bigman opted out of the 40km route across the bridge. The Fit One was off on special duty and the Ironman was on band practise duty and so there was no imperative, no duty of loyalty, and it was freezing cold once again.

Instead, Bigman took care of some small administrative tasks fully intent on heading for the gym for a two hour session before the Sunday Fives. and then four o'clock drifted by with just a few loose ends to tie up. And then five o'clock arrived. Just in time to hop in the car and do a few weight exercises and the obligatory 2200 sit ups.

And then it was time for footie. The Fit One was unable to make it and so one side was missing Scotland's number one keeper and only had four men. Each of these four men played brilliant attacking football, all at the same time exposing the defence to have little more value than a chocolate fireguard!

On returning to Chez Bigman, he conducted an analysis of the Cape Epic route.

Day 5 is a time trail over 27km ascending 860m. This will be seen as a bit of a rest day. A strategy has emerged through the mists of chaos. The riders will leave with the leaders in the field going last. With 300 teams leaving at 30 second intervals, it will be five hours before the team placed first heads out on the road. Bigman and The Ironman have a cunning plan.

They intend to take last position over the first four days so as to ensure an early placing on the time trial , thus avoiding the need to hang around for 5 hours. And then on day 6 and beyond they will power through the pack.............. and to infinity and beyond!

Alternatively their placing by day 5 may make the strategy pointless!

Bigman's battle of the saddle

2010-02-20T18:48:00.007Z

This is a picture from Cape Epic 2009. The weather is very different!

Looking out on the weather this morning, it looked like the world had gone 'skeleton' crazy. The path and gardens were winter wonderland white.

After returning from the Wingman's Baby Head Wetting ceremony at around one-ish, Bigman was just in time to catch Britain winning its first solo gold at the winter olympics since Robin Currie.

In the interview, Amy commented that the run was just a blur!

And that about summarises today's outing. The sky was blue, the light was bright, but it was BALTIC.The wind chill cut through every layer of clothing and left you counting down the miles until a change of direction. The strange thing was, no matter which direction the posse headed, there was always a breeze into the faces.

It started with a nag. Bigman had been excited to get out on the new stead and went out to make sure it was good to go. The Posse was going to meet at 09:30. At 09:23 Bigman receives a text from The Ironman saying he is delayed by a couple of minutes. Not even The Ironman can cover the 5 miles between houses in 9 minutes. Bigman went back inside for a cup of tea. This was going to be a cold day.

With a Trek tripometer fitted to the Bigman's new bike, every mile was counted out. A steady average over the 60 miles at 15mph was a satisfying rate.

There was not much chat in the posse. The Ironman has gone 12 consecutive days of training to de-construct his muscles in order that he can build new ones over the coming weeks. Tomorrow he will have a rest day.

A decision was made at Stirling to cancel the coffee stop and keep going. It did not really warm up however the shade on the cycle track brought further chill factor.

Meeting a fellow roadie on the track provided an opportunity for chat. He had done the Giro d'Italia, the italian equivalent of the Etape du Tour.

Initially the posse breezed passed however he hung onto teh wheels of Bigman and Ironman, providing feedback as he did this ' you two are givin a fair lick, but what a 'bl***' noise with these nobbly tyres'. We apologised for destroying the peace and harmony in the countryside and explained our mission.

We cruised back to Dunfie at 17mph with the roadie on our tails. The Posse's thoughts drifted to the fact that this was the penultimate BIG ride out before we start the tapering. Only one more BIG ride. Only 12 more hard training days. An epic journey that started nearly 340 days ago. And now we have over 1700 blogging followers which has provided superb encouragement. You are all heroes.

By the time Bigman had returned home his backside felt like it had gone nine rounds with Mike Tyson. A new saddle always brings life to dormant muscles! There is now less dormancy and more activity. Time will tell who will win the battle for supremacy - the saddle or the backside!

You can read about it hear first!

Breaking news - The Epic Cake is in the oven.....

2010-02-20T15:29:00.002Z

My father called. Dad does all the calling with mum suggesting the words to use in the background. The exciting news was that our Cape Epic fruit cake that mum is making had gone in the oven!

Mum's cakes are immense and have got me through 2 ironman races. They are packed full of fruit and energy. So we'll be well fed during the days out in the hills and the cake will make a nice change from the gels and banana's. It will be fantastic.

The posse consisted of the Cape Town 2 and no one else. The Cape Town 2 had been celebrating the birth of Budgie, Mr and Mrs Wingman's new family addition so the start had been delayed until 9.30am - a late start!

I couldn't find a hat and texted Bigman to say I was running late. He was itching to get out on his new Trek bike.

For a change I collected him at his house and having had a quick review of the conditions it was agreed that we should keep the ride on main roads and at low level. His bike was sparkling in the winter's sun. It looked stunning.

So we set off to Kelty. It was baltic. The wind was blowing off the north west and it was very cold. I was glad I was wearing a couple of layers. Kinross is turning into a scary place - we had a brief incident in Kelty where a bus pulled out on us unsighted by the low sun but Kinross takes the prize. So firstly an old dear decided to pull out on us, a sharp call from the Bigman ensured safety. Next a small dog ran out on the road and it took skilled bike handling to avoid the mad mutt!

I spend the day on the Bigman's back wheel and my mind wandered to warmer climbs and sunny days. I would look up and the Bigman was heading off in the distance - it was one of those days. We hardly talked. Not because we didn't want to but because we wanted to get the training done. We were motoring along nicely. It felt slow and yet we were actually going quite fast.

The blast down to Dollar was a joy and I took the opportunity to pop into one of the hotels to use the facilities. As we got started I asked what the Bigman wanted to do. It was agreed that we wouldn't stop again. So we were off again and just ground it out and did it.

The route took us through Alloa and onto the cycle track. A roadie appeared in the distance. The target was too much and we wound the speed up and reeled him him. He jumped on our wheel and shared a few stories of his cycling trips to Italy. He also mentioned a 6 day road bike race in Oregon. One for next year I wonder......

So I left the boys at Oakley to go and buy a roll for lunch. 60 miles 4 hours a good average of 15mph. I was pleased to see the house!

It had been done. The cold seemed to have penetrated every part of me but it was done.

4 weeks today we'll be going through race registration. I can't wait. Talking of wait I'm at my lowest weight since I was 30 - on target to be around 13 stone ish by race day.

Marathon De Paris Training

2010-02-19T15:48:00.003Z

Santiago appeared over on what was going to be a rest day for a run. To be honest he wasn't uninvited as the weather has been run friendly this last couple of days.

He's training for the Paris Marathon in April. One of the marathons that I've done. It was a glorious spring day in Paris in 2006 when I met a friend on the Avenue des Champs-Élysées to start the marathon. The target was sub 4 hours - it always had been before and why should Paris be any different. I had done the training, I was feeling fit and I'd managed to meet the Welsh guy I'd met at the pasta party the night before who shared my dream and ambition.

The race started well. The large crowds lifted you through the stunning streets that passed you by without a glance. There was a job to be done. It was funny as the next day we were wandering round and Moonwalker would say 'you ran past here yesterday didn't you?' and I struggled to remember. A marathon is like no other distance. The pleasure soon fades as you struggle and recover throughout the duration of the 26.2 miles. That's why running in a pair is important. If you're tired your partner pulls you on and vice versa.

We reached 32km in good shape - 10km or 6 miles to go. Out of the blue my right leg refused to function as a searing pain ran down from my hip to my knee. I shouted at my new found friend to run on but being a phsyio he felt obliged to help. He quickly gave me some stretches to do and I pushed him off into the distance.

I stretched, hobbled, strectched, hobbled and stretched again. Some 10 minutes had passed but as we were ahead of schedule I had time in the bank. The final stretch seemed to do the trick as the pain disappeared and I started to run again. The dream was alive. At this point a 4 hour pacer went past me. My dream was more alive than ever. All I had to do was stay with this bunch and I'd make it home.

I ran, the pain had eased and I started to feel good again. At 38km they offer you a glass of red wine. Common sense prevailed and I carried on still attached to the 4 hour pacer. 2 miles to go. I could sense the feeling of doing what I'd set out to do.

I was almost elated when, bang, my leg went again. The same pain running down my right leg. The pain was immense. I strecthed the same stretch, hobbled in the same way and stretched again but this pain wasn't going away. The 4 hour pacer disappeared into the Paris sun and I was alone. Dejected and downcast I needed to finish. I literally ran, hobbled and hopped the last 2 miles. About 400 yards from the finish line I met this guy wandering across the road. I asked if he knew where he was. He replied on holiday in Paris. I looked into his eye's and there was nothing there so I hoisted my arm around his shoulder and we finished the race together. I took him to the medical tent and myself off to find Moonwalker.

I was elated, 4:03, complete failure but absolutely elated. I'd just run the Paris marathon and life felt good. Turned out I'd done my ITB - go look it up! It the bit that connects you hip to your knee.

Anyway back to today, no such drama. We set off in the winter sun down to Cairneyhill, over through the forest to Crossford and then though the gloup in the fields back up to the road and home. Running with a partner is motivational and good fun.

If you're thinking about starting running encourage someone else to start with you or join a local running club. They have runners at all different levels and speeds and will welcome you with open arms.

Back on the bike in the morning!

Water shed top performance

2010-02-18T22:08:00.002Z

It could be the convergence of the stars or a perfect storm.

The Bigman hopped off the train and hopped into the car and made the epic journey to Cowdenbeath for the last time this training week and to rendezvous with The Ironman. A brucey bonus was the appearance of Waverider.

It had been quite a day with the news filtering through that Wingman and Mrs Wingman have given birth to Budgie, a bouncing girl and contender for young posse member of the year! There may be stiff competition with Junior IV already three months closer to moving off stabilisers.

It was the usual start with 30 minutes and 400 calories burnt on the step machine whilst watching the ladies giant slalom.

Onto the bike for 45 minutes of interval training working at level 15 at 60+rpm for 5 minutes then stepping up the rpm to 80+ for 5 minutes up until 35 minutes gone. The plan was then to step up to level 20 for 5 minutes and hold at a steady 70rpm. The bike had climbed to level 20 and then it hit shut down mode. It went down to level 1 and refused to move. Bigman was unhappy. After a few tries he jumped off the bike wiped it down and went to the spare bike insistent on completing his personal challenge. And so it came to pass, he completed the interval training.

The puddle under bike number 1 was monstrous. It was a record. Never in the annuls of history has so much been shed by so few, in such a short time. With no wind, the reflection was amazing on the ever increasing pond.

By coincidence, Bigamn received an email from Cape Epic organisers advising him that a band called Watershed would be playing at the finish line on the Lourensford Wine Estate. He already feels very well acquaint with WaterShed!

As a form of wind down he then moved on to do the obligatory 220 situps.

The Ironman is looking like a cool customer, breezing through his paces without a hair out of place. Two fat and forty ( well one fifty) lardies should not be able to perform at this level however they are fit, they are ready, and they are motivated.

The email announced that picnic hampers and picnic blankets will be provided at the end of the race in Lourensford. Another incentive to make it to the end.

It is going to be cracking.

Only two more weeks of hard training and then tapering down for a week and then rest that body. Cape Epic hear we come!!!!!

In at the deep end.....

2010-02-18T21:53:00.002Z

It was a boys night out to the gym. Bigman, Waverider and myself.

We met in the queue as we were negotiating Waveriders access in to use the gym equipment. You need to be qualified to use the kit. It turned out Waverider had the necessary gifts, passed the initial tests and was given the paperwork to go and use the machines.

While Waverider was going through this right of passage Bigman and I were thrashing our way through half an hour on the cross trainer. We set the levels and blethered about the final bits and pieces that need to happen during the next 4 weeks. It's happening. Our car hire provider, Avis has provided us transport back to collect the car rental at Cape Town airport. Vodacom, part of the Vodafone Group, have provided me with all the kit I need to keep my business going at a reasonable cost. I was so impressed with the service that Vodacom provided - I'd happily recommend them to any fellow travellers!

Waverider joined us on the stepper and went hard at it getting up to temperature quickly and impressing the many younger girls in the gym.

We moved onto the bikes. The Bigman looked at me after a few minutes and suggested that 'never has so much (sweat) been generated in so little time' - I glanced down and truely he had jumped straight in at the deep end. He was a mchine and I couldn't keep up. They say that the body is approximately 57% water - it seemed that the Bigman had burst and was leaking big style. I'm sure that his had dropped to a lot lower than 57%!

So we were about 35 minutes into the bike session when the Bigman went even redder and started gesturing at his bike. In the process of pushing the level up the machine broke and no amount of pushing buttons would re-start the thing. A tad frustrated he moved to the machine that Waverider had been working with and finished his session.

A quick set of sit ups and teh job was done.

A great workout and great with waverider joining the group at the gym.

Today another of our posse is also in at the deep end! Mrs Wingman has safely delivered a baby girl into the world. Huge congratulations and best wishes to all of the Wingman family.

A grand day!

Wobbly Wednesday

2010-02-17T22:25:00.003Z

After five days of training, it is easy to get to Wednesday and think that you deserve a break. However, as The Ironman has alrady reported successful finish will be the reward for a year's worth of training. And enjoying every minute of every day will be the icing on the cake as a consequence of making the investment.

And so, it was off the train, and onto the step machine, set at level 15 to get the heart pumping. Watching the ladies downhill in Vancouver, or Vonncouver as it is now called after the eponymous winner, was enough to set the heart racing what a course, what a race, and the British girl did us proud. At one point she was in gold position!

OK the first one down the course fell and failed to finish and she happened to be the second one down. Still a great story to tell the grandchildren. Just like the Cape Epic!

And then is was onto the bike. The gym was very busy and so the weights could wait.

a 45 minute routine with interval training and then a five minute burst at level 20. Great stuff and another olympic pool underneath my bike!

A 'quick' 220 sit ups and then a range of weights to build the core.

A good workout, and a great night. Less than 20 training days until we are on that flight to the experience of a lifetime.

the cycle jersey . com

2010-02-17T20:29:00.003Z

Well it is with great excitment I can report that our team strips are in production for the Cape Epic 2010!

The cycle jersey dotcom have been fantastic and taken our designers ideas and translating them into reality.

It all started a few months ago when a friend of mine, Karen Kelly, kindly agreed to design our outfits for the race. We sent accross our idea's believing them to be the best but worthy of a second opinion from a professional. Karen is not a bike jersey designer but a hugely talented wedding dress designer and having seen some of her work at first hand I could vouch for its quality and style. We were in good hands.

The design that Karen came up with was entirely different to our, now glaringly pathetic, effort. It was clever mixing up the national flags of Scotland and South Africa while incorporating logo's for our businesses and a jersey that we will wear with pride during the race.

She's made us stand out and whilst we may not be the fastest team in the race there is no doubt that we'll have the best outfits. Karen is a genius and we are both very grateful for her efforts.

The beginning of the end to the start of the beginning....

2010-02-17T09:08:00.003Z

One month to go - 28 days from tomorrow posse ecosse flies to South Africa to face the Cape Epic.

Just for clarity, it's no charity bike ride, not a holiday riding club and there will be no 'fun' runners in fancy dress. This is going to be the toughest challenge I've every taken on and that includes the 2 ironman and 5 marathons completed. We're going to use every last drop of energy, stretch every sinew, fight up every hill, battle through the dust and heat and cope with saddle sores and exhausted muscles.

The majority of competitors are local. Training in the SA summer and not in the perishing winter that we have suffered in Scotland. Getting out on the bike has been at a premium and biking in the winter, whilst enjoyable for short periods, has been really tough in the exceptional cold.

So this morning I woke early and jumped back on the spin bike. There is no great sense of joy in this but a deep rooted knowledge that in these final weeks we have 2 more hard training weeks followed by 2 weeks of taper time. The taper period is to let the body recover from the hard months put in to date and prepare for the race itself. There is no doubt that we have both put in the hours and worked hard to be as fit as we both are but there is always that gnawing fear that you haven't done enough actual biking.

I think I've done more training for this than for anything that I've done in the past. I'm sure I'm ready but only time will tell.

The other side of the bleak picture is the huge personal achievement once we finish. It will make all of the training worthwhile.

So 1 month to go - time to dig deep and keep going however much the thought of a few days off appeals.....

Fort William's fantastic fit club

2010-02-16T21:41:00.002Z

I've been working on a project in Fort William so later on yesterday I drove up the A82 and battled through the snow to my hotel for the evening.

The gym at the hotel is excellent and having stayed a couple of times I've been lucky enough to meet a couple of guys - Gillie and Ki Ki. Gillie was really good to me a couple of weeks ago showing me where teh spin classes are held and where the gym was. We blethered a bit about our training goals and yesterday when I rolled in sure enough Gillie was spinning on a bike. He glanced round and shouted a welcome.

I jumped on to the running machine and knocked out another 30 minutes of ascending intervals. I was up to temperature quickly and really enjoyed the run. After I finished on the bike, Gillie introduced me to a couple of the other guys in the gym. It was great and they were all very friendly. Ki Ki aka Chris turned out to be the local Free Church minister. What a fab guy. Really enjoyed blethering with him as we melted slowly under the pressure of a huge climb. It was 35 minutes well spent and my tee shirt was soaking.

The work out was a cracker - inproved vastly by the scales in the gym - I weighed 13 stone. My delight was huge - a massive 8lb weight loss - great news until I discovered that the scales weighed 7lb heavy. Oh well......

Tonight myself, the Bigman and Fit One went along to meet with Ian. He took a few hours out of his time to help us with the basics of bike mechanics. It was a fab night and I for one learned loads. I'm sure that we all have benefited massively from tonight and in many respects I hope I don't have to use my newly learned skills but if I do at least I'm better prepared.

Next week's session is all about quick fixes for things that might go wrong whilst out on the race. Really looking forward to it.

Tomorrow it's back onto the treadmill and spin bike! Just over 4 weeks to go and feeling fit and healthy.....

Some guys have all the fun ........................

2010-02-15T22:19:00.002Z

After the graphic description from the ironman on his early runs, Bigman will spare the details on hist visit to the gym in Cowdenbeath this evening!

It started with 30 minutes on the step machine whilst watching the Mens Downhill from Vancouver. It must have been really hard for the Canadians with so much expected, especially for the guy who was a member of Whistler Ski Club from about the age of four. And in the end, there were no medals to show for the 'throw caution to the wind' strategy and go for it.

A lesson for the Posse Ecosse in South Africa - steady does it. Success is to complete teh journey.

An then onto the weights for some upper body strength before returning to the floor for the new obligatory level of situps - 200. It is amazing how afetr about 60 or so your body starts to crave the next 10 and then another 10 and then another 10.

And tehn onto the bike. The spin class was fully booked and so it was 45 minutes on teh bike. Tonight, Bigman went for interval training . 5 minutes sprint at 100 rpm then down to 60 rpm for five then back up to 100rpm until the 45 minutes was up.

A good 90 minute workout all in all.

Today's run picked up more than intended....

2010-02-15T12:38:00.003Z

I glanced out of the window first thing to a frost free Fife morning. The sky was slowly lightening in the East and although it was still before 7am it looked bright enough to run outside.

I've said this many times but I'm a runner turned biker and I'll always consider myself a stronger runner than biker. I love early morning runs when the air is crisp, it's dry and the sun is rising - it's the most fantastic experience.

So after a short debate I decided to take the pooch. He's not been out with me for a while but I figured he's fit and would manage the 4 miles more comfortably than me. I have a waist belt that attaches the pair of us and we were off.

It was great getting outside again. It wasn't too cold and after a couple of minutes of wrestling with an over enthusiastic dog we settled into a steady stride pattern. This was to be his morning walk as well so respecting his needs are important and we stopped regularly to attend to his neccessary functions.

It was going to plan - first poo stop (for the dog) at Oakley. Scruffy, strained and pushed, I fished the bag out of my pocket. He'd finished, apologies for the graphic description but it is needed, and I reached down to pick up the products of his labour. A lorry came roaring by, creating vaste turbulance, I glanced round to shake my head at his speed whilst reaching for the offending article. Next thing I knew it was there, in my glove, I'd picked up the poo. The lorry had blown the bag off, I didn't notice and before I knew it I'd picked up the poo!

Now if you can picture the scene - I must of looked like a right dumpling but it was a real 'Oh nooooooooooo!' that echo'd round the village. I chased the bag and managed to catch it and bagged the business. The rest of the run was slightly uncomfortable desperately trying to remember not to wipe the sweat off my face with the glove. Not pleasant!

I finished the 4 miles through the muddy shortcut that takes me home via the fields and decanted the gloves straight into the washing machine!

So going to do an nice indoor spin session later with some weights and stretching. No dog and no chance of any more mishaps......

Bigman twists his way to new personal best

2010-02-14T21:05:00.003Z

Bigman looked out of the window to see a foggy damp and cold morning splattered over teh bedroom window. The Fit One was off to Glasgow and so there was going to be no companion for a trip out into the wilderness.

In fact, there was no trip out into the wilderness. Instead Bigman opted for an afternoon of admin and then headed to the gym for a couple of hours sweat before teh footie. He has become quite used to following the charts as he murders monsterous mountains kepping the heart rate up at 145bpm.

A new personal best was achieved in sit ups today with a count of 220. 120 staright forward situps followed by 100 situp and twists.

It feels good.

Cape Epic kit design .................. on a cake!

2010-02-14T01:10:00.003Z

Little Bigman and Little Nemo baked a surprise birthday cake as a replica of the Cape Epic Designer Cycling Kit to be worn by the team in South Africa in 4 weeks.

Bigman proved he still had enough puff to blow out the candles after a tough shift earlier today

Bigman, Big day out, Big five oh!

2010-02-13T18:00:00.002Z

It was the day he had been waiting for half a century to occur. Bigman has achieved his 50th Birthday and what better way to start the celebrations than with The Fit One, Santiago, The Ironman, and the other half of Team Turtle and his buddy from the far south - Special K.

As The Ironman was due to go see his beloved Caley Thistle, hoping the result would have him dancing in the streets of Raith, the posse set off early at around 08:30. It was a crackin day with little wind and a mild frost overnight providing a crisp start to the day. Fifty years ago today they would not have been a cycling day as the snow lay thick and deep.

The cycle track to Clackmannan was the first stretch. As The Ironman has put his trusty MTB steed in for an overhaul in readiness for South Afica, the posse resumed cycling on the road bikes. What a joy to escape the constant drone of nobbly tyres fighting for space on the tarmac.

The ease with which you can accelerate had been forgotten as it is so many weeks since their last roadie outing. They blasted along the cycle track at speeds averaging 38kph. It felt good, it felt easy.

Once the posse was back on the road the tempo was upped to 42kph out of Alloa and along to the dual carriageway to Stirling. The Ironman led the 'chaingang' digging deep into that iron resolve to push the pace. At the roundabout Bigman took over and held the pace at 42kph all the way to Stirling junction.

At the roundabout, the posse then headed for the Ochil foothills along through Memstrie and Alva. The pace was a touch more conservative at 32kph and a gap was opened up between the chattering pack at the back and Bigman and The Ironman.

The climb from Dollar to Yetts of Muchart, the planned carbing stop, was long and steady and The Ironman led the attack with Bigman 'holding onto his wheel. And then the coffee stop appeared. Special K and Team Turtle part deux had already ordered as they had come via an alternative route.

A hot drink and a fine piece if walnut and coffee sponge served to replace lost calories. The banter was good and plans were made for the posse to ride out post Cape Epic in the homelands of Special K.

Santiago had to get back to Dunfie for an early appointment and so the posse split with The Fit One and Santiago joining Special K and Team Turtle part deux on the return to Dunfermline via Vicar's Bridge, a mighty climb on its own.

The Ironman and Bigman picked up the pace again and held an average speed of 40kph all the way to Milnathort and down to Kinross. And then it was over Col du Cleish, the scene of carnage last week when Ironman mented his chain.

It proved to be a nice wind down to a superb 100k ride on Bigman's special day. The Roadie's were a pleasant distraction and a reminder of joyous days to come post Cape Epic. Hoever, it would have been foolish to continue the training on road bikes as the MTB's take extra effort, extra muscle, and extra attitude.

Both the Cape Epic adventurers feel they are close to their peak and ready for the adventure of a lifetime starting in 35 days. Bigman completed 16 hours of training last week and with only 24 training days left, every one counts towards an epic experience.

Super vet leads the charge.......

2010-02-13T17:46:00.005Z

It was to be the Bigman's birthday ride out. The five oh has finally arrived and our big friend has joined the Super Veterens race category.

Today, despite the birthday, was business as usual.

I met the posse, Bigman, Fit One and Snatiago on the bike path at the bottom of the Col De Carnock and we were off.

It was a birthday blast off for the Bigman. He was off on one. He was flying with the rest of the posse trailing in his wake, well not just trailing but about 800m behind. He was moshing along at over 40kph, I say moshing advisedly. As during our coffee stop he fessed up to having both AC/DC and Abba in his car. So as he thrashed away I imagine he was singing 'thank you for the music' moshed with 'sweet child of mine' - a strange mix but one that works for him!

He slowed down and let the posse catch him. It was his birthday and he was going to party, party hard. If you remember my blog of Thursday I mentioned that I thought we were going to push it hard today and that's exactly what happened. Once we got together we wound up the pace. Not just a little but alot. We blasted to the end of the path, hearts pumping, breathing from the pits of our stomachs and working hard.

We stopped at the end of the path briefly before hammering through Alloa and on towards Stirling. The posse worked together to build the speed up and 4 exhausted bikers reached the Stirling roundabout. It was a slippery as a very slippery thing and we fought as the back wheels of the bikes wanted to go sideways - scary stuff!

Santiago was beginning to feel the pace and as we turned towards Yetts O Muckart the Bigman and I took off to get in a fast 15 miles under the belt. The run up to Dollar is pretty flat with the last 6 miles being a tough climb. We bashed it out. The coffee shop was a welcome sight.

We met two of our friends (I'll leave Bigman with the alias naming!) and enjoyed a coffee as we shared stories. This was our 2 friends first time out and they had managed an impressive 1 and a half hours from Dunfermline and were indulging in coffe and cake when the Bigman and I rolled into town.

Fit One and Santiago rolled in a few minutes later and as a special birthday treat we stopped for an extra cup of earl grey - the bikers tea of choice. There was much confusion as we settled the tab and it took a few minutes to sort the bill out. The Fit One used his charm to guide the confused cafe owner through what we'd all eaten.

The Fit One, Santiago and our 2 friends set off on a shorter route back climbing the Vicar's Bridge valley, over to Saline and then back up to Dunfermline. That left Bigman and myself to head in the opposite direction towards Milnathort. We were flying. We finished the climb out from Yetts O Muckart. We were moving very fast and passed a fellow biker like he was standing still.

By the time we reached Cleish we were both tired but climbed the hill with relative ease. We reached the top, following the dry part of the centre of the road, which was great until the centre of the road became a snowy block fortunately with a gravel crust.

The bus museum was looming in the near distance. I positioned the bike behind Bigman, glanced down to select the right gear, looked up and the Bigman was gone. He'd stolen 30 yards and claimed the polkadot jersey once more. He's the tactical king compared to me the tactical joker!

We parted company both pleased with the effort and speed. Just under 60 miles in 3 hours - happy days! I think we're ready for Cape Town, not just ready to survive but ready to enjoy. The goal is exactly the same as it was on day one. To finish and now I believe we will. We're fit, healthy and have put in the hours both in the gym and on the bike.

We know more about each other and as time as passed over the last 12 months I'm more convinced than ever that I have the best partner I could have hoped for. The Bigman is special, as are the rest of the posse, and as he turns another year older I, and the rest of the guys, wish him a very happy birthday and every success for the year to come.

We're a good and strong team.

Who would listen to the diet tips of the lardy highlander......

2010-02-11T22:44:00.003Z

It's been a long day. Work ensured another early start and the plan was to meet the Bigman at the gym this evening for our weekly workout....

It all started well with 30 minutes hard graft on the cross trainer. There was a brief moment of excitement for the gym ladies as the Bigman altered his heart rate monitor strap - all around was the sound of the local gym girls fainting with the site of such a ripped torso....

We blethered happily while keeping the cross trainers moving at between 90 and 100 steps and at a good high level as well.

After that we glanced down to notice that somebody was on the bike. Not just any bike but the bike in the middle. So we went and did a few weights and sit up until the person had finished just to grab 2 bikes beside each other to continue the chat. But there was to be little chat on the bikes. This was to be the witches hat of Dumbledore proportions.

As we were starting the Bigman whispered over that it was the last time he'd be able to put his current age/decade into the machine due to an impending special day....

Anyway, ipods were plugged in and we were off. No messing. Straight up to 15 resistance on the machine and speed ramped up. My machine broke. I'm hoping that I'm getting all of my mechanical problems out of the way now and that my trusty steed will get me through the Cape Epic. So I switched machines and re-joined the pelaton.

Before I realised anything there was a break. Bigman was off. Faster than Bradley Wiggens he shot off into the virtual distance with great dollops of sweat pouring off his ageing furrow.The blood was being pumped around at a fair rate as his heart rate monitor had taken over my machine as well! He was pounding along -I couldn't keep and had to let him go for now.

I bided my time until it was my turn to break. crank resistance up to warp factor 20 and grind it out for a 5 minute hard interval. The speed dropped off from 70rpm to 55rpm. Bigman shouted. I removed my headphones to hear the bellowed encouragement to speed up for 1 minute. Obeying the Bigman I did that up to 60rpm , 70rpm, 80 rpm - in the immortal words of Scott(y) (Engineer from Star Trek not the Arctic explorer!) - she cannay take any more she going to blow....but I kept going, the speed started to drop back to 70rpm but another minute had passed. So I thought I'd do another and guess what I did.

I was chuffed, if feeling a little sick, at the effort. Dropped the resistance back to 15 brought the rpm back over 70 and brought my breathing back to something Doctors would recommend.

I was cruising and loving it - 10 minutes to go and then home time.

Well as I relaxed, I glanced to my left. Bigman was off again. He'd cranked the resistance up and was hammering along. Like Contador himself, if he's worn a green baggy tee shirt during the Tour De France, he was off again. 5 minutes later he was finished and we cooled down.

Bigman could do a triathlon no problem - if they changed the order he wouldn't need to go to the pool to swim cos in the gym some of the swooning ladies had slipped on their one piece cossy's and were impressively swimming along next to the spin bikes - it was a sight to behold....

So it was over, 2 hours closer to Cape Town and as we finished I looked at Bigman and using all of my previous experience said that 'we are equally matched in terms of fitness' - I caught the glint in his eye that tells me Saturday is going to be a fast ride out from Dunfermline to Stirling back to Loch Levens Larder and home. I fear he might want to test my theory.......

I got home and weighed myself - 10lb lost since New Year. 2 lb off being the lightest in the 18 years.....This calories in v calories out seems to be working but as a said at the top who would trust the diet tips of a lardy highlander!!

Deja Vu

2010-02-10T21:38:00.002Z

Sometimes you wonder if today is yesterday or tomorrow is today. The training days merge into one huge run / treadmill session blamange - the days are all the same during the week and the training sessions seem very similar.

So tonight it was back on to the spin bike and I suppose watching Deal or No Deal whilst spinning doesn't help. It's the same every night as well.

I'd had a busy day in the shed (aka my office) which started at 7am and finished at 6.30pm. Not often I have to put in a long shift but today was one of those days. Once clear of my desk I spent a few minutes asking myself 'spin or no spin?' but with only 5 weeks to go I didn't really have a choice.

So I climbed onto the spin bike and ground out an hour with a mixture of intervals, hill climbs, sprints and tempo work. An hour later it was over and one less session before South Africa.

We got an email from the organisers promising warm sunny weather - I for one can't wait.

Bigman dances on Ice

2010-02-10T21:37:00.003Z

It is Wednesday and The Dark Knights Posse was out on the road again, climbing Col du Cleish on a brilliant clear night but with frosty conditions and the odd ice flow to contend with. It was a quick jump off the 19:00 from Glasgow, scoot back home to change into the lycra and then Bigman joined The Wee Yin and Knoght Rider to scale the mighty Col du Cleish.

On the ascent there a little scary moment when the ground below took on that shiny appearance and you just knew that keeping the steering straight was key to keeping upright.Dancing on Ice springs to mind.

The view over Loch Leven with the reflection of the lights of Scotlandwell perfectly mirrored was astonishing.

On the return there was one madman who had an inability to apply his brakes on a single track road however it has been a while since we have had such an experience!

The run down hill was biting cold as the wind chill from the air rushing towards the posse cut straight through the windproof jackets.

5 weeks tomorrow until take off and only 24 more training opportunities.

The dream is becoming a reality.....

2010-02-09T21:01:00.002Z

I called the Bigman today.

It's a rest day and well deserved. Moonwalker has finished her MBA dissertation and tonight is the only night this week that we're going to be in the house together so it seemed appropriate to have a break.

The problem with a break is that it creates more thinking time. It dawned on me that we're flying 5 weeks on Thursday. It's coming up very quickly. It's now less time to go than has passed since New Year and that feels like yesterday.

I've just about finished the admin tasks of our holiday and sorted out the car hire and a few other minor things. The last thing is my race insurance and it looks like I'll go with AA having recieved the best offer from them. The price range was amazing going from £45 to over £230! The companies at the higher end obviously feel a major injury or death is a real consideration and have factored it into the price!! Scary stuff.

We're trying to raise a few quid for less fortunate kids and we're both very grateful to those who have kindly donated so far. We've funded the entire costs for the trip ourselves and every penny raised will go directly to Aberlour.

Our Just Giving site is http://www.justgiving.com/Derek-Bottom and if you want to read more about the charity http://www.aberlour.org.uk/

We're the lucky one's getting to train and race doing something we love.

I reckon I could teach Andy Murray a thing or two......

2010-02-09T07:29:00.002Z

Sunday morning woke to a spin session. Every time I think about slacking I realise I remember the clock is ticking relentlessly and we're getting near the end of our training journey.

I'm pretty certain this is it. The last of the big races. I feel it's time to move on and do other things with my life and at the age of 46 the training is punishing on the aging joints. I do enjoy it on the whole but it's tough. Constantly planning another training session and making time to fit it all in is a challenge. I'll still race and take part in events but I think my Ironman days are behind me. Although to be honest I've said that before.....

I travelled up to Inverness and did a training session in the hotel gym. I read a year or so ago that Any Murray trained in the sauna to achieve peak performance. Well the gym in the hotel is exactly like that. It's next to the pool, separated by a glass door, and the air was moist and heavy by the time I was up to speed on the running machine. Not that pleasant.

It had another slightly frustrating feature in that the off button was in the middle of the front bar and was very large. Every so often my enthusiasm peaked and my flailing arms caught the button. If you every been running on a tready at 8.5mph and hit the stop button you will realise how disconserting it is. Your body continues forward while the belt on the machine stops immediately - I overtook myself as I screamed towards the front of the machine!

Home tonight for more running and spinning.

My diet which has lapsed over the last few days will be kicked back in as my goals are still possible. Yesterday it was suggested I was a good few years younger than I am - it must be the training or my boyish good looks. If it is the training it's certainly cheaper than botox!!!!

Just another manic Monday ...............

2010-02-08T21:54:00.003Z

Bigman had booked a spin session for tonight and with the trains working in his favour, he wasable to squeeze in an extra 90 minutes in the gym before the Spin class started.

He started with a heart beat raising 30 minutes on the step machine burning off 350 calories whilst watching the top 10 music videos on 4Music. This ws followed by 160 sit ups, which has become the standard count, then a further 20 minutes on the array of weights.

To finish, he 'warmed' up for the spin class with 30 minutes on the bike whilst catching up on Sky Sport news burning a further 350 calories whilst keeping the resistance at a meagre level 10 but maintaining an rpm rate of 90 plus. Ooodles of perspiration splattered over the floor!

And then it was time for the spin routine. A new music repertoire has started. The final tune is perfect music for the Cape Epic Witches Hat stage ascent. It just gets steeper as you add more resistance and just goes on and on and on and on. A bit like the Ironman regaling tales of his trip experience in the New Zealand Ironman.

Today he has returned to the far north, Fort William, home of Shinty and compacy gyms.

Only 36 more days to the start of the Cape Epic and after deducting the 7 days taper and one day off training a week that leaves 24 more training day opportunities.

So far Bigman has done 13 hours training over the last 3 days. A good workout rate for the week so far.

Can he keep it up for teh week?

The Fit One blasts up Masterton Monster

2010-02-07T20:33:00.002Z

Bigman had a text from The Fit One keen to repeat the route from last Sunday. Over the Forth Bridge, up to Newton, along to Winchburgh and return to the birdge via Kirkliston and Dalmeny and then over Inverkeithing and finally climb the MAsterton Monster.

The Fit One had been off the pace last week due a flu virus however he was on fore today and the fizz had returned as he blasted up the Masterton monster.

The North Easterly breeze was chilly however it was not nearly as damp as yesterday and almost enjoyable.

An enjoyable 40k blasted out over the 2 hours. The legs were a little tired after yesterday's exertions however not so tired as to postpone a visit to the gym in Cowdenbeath for a 90 minute work out on the step machine, bikes and weights. Mr Bean was on ITV 3 and the howls of laughter brought much interest from neighbouring exercisers. The New Year's Eve sketch with the mini was on. It is a classic.

And then it was onto the footie. A good game tonight with much skill evident. The Fit One was leaping around like a jack in the box however was not agile enough to save most of the Bigman's shots. He will need to get up earlier!

Broken chain piles on the agony.....

2010-02-06T17:47:00.002Z

It was a JDI day - just do it.

Bigman, Wingman and myself had taken part in the beer tasting evening at Dunfermline FC - sponsored by Belhaven and an excellent night. Possibly not the best preparation for 2 athletes in the heavy training phase pre race. It was worth it as we had a great laugh and really enjoyed the evening.

So this morning we met slightly later than usual at the usual junction and set off for Perth. It looked like the skies were going to clear and the mild weather of late was going to lead to a pleasant ride. How wrong we were.....

We climbed Knockhill slowly chatting about the night before and our relative weeks. We were pedestrian at best and as we climbed the mist and fog closed in. The boy racers were heading for their fuel fest at the race track and our voices were lost under the throaty roar of exhausts claiming the available decibels. The chat died away as we reached the top. The posse was grinding out the miles today!

There was a temptation to stop in at the Powmill milk bar, settle in and enjoy a coffee before heading home after a gentle ride out but with 5 weeks to go the temptation was avoided and we ploughed on towards Dunning. At the junction to Dunning we were passed by a roadie - he soon shot ahead of us mountain bikers.

The climb up Dunning was easy but the clawy miserably weather closed in and the temperature dropped quickly. Our roadie friend waited ahead and joined up with us - turned out to be a member of Stirling called Graham. We had a really interesting chat as Graham is studying about performance in cycling and how the body reacts to different training regimes. I was really interested and we had a great blether.

We said our goodbye's at the top of the hill as he was heading back to Stirling and we were off to Perth. The drop down into Dunning was baltic. I was really cold by the end of the decent and thirsty. We stopped for a bottle of water before setting off again. The valley between Dunning and Perth was very cold and I was using the climbs to warm up. We pushed our way up and into Perth looking forward to a bowl of soup.

I turned a few heads with my mud spattered face - I thought initially I must have been looking attractive in my lycra but my face was a picture.

Lunch at the Outreach Cafe in Perth was great. Fab food, friendly service and a nice atmosphere - I have to say the thought of the cycle home didn't appeal in any way and it was an effort to leave the warmth of the cafe.

We pushed the speed up on the way home. The run down to Bridge of Earn was done at pace - Bigman following me was pebbledashed by grit. It turned out to be his first facial. He didn't enjoy it my spa treatment and took the lead as we climbed back up to Glenfarg. Bigman had the bit between his teeth and we hammered the pedals up the long climb. The welcome sight of the motorway bridge at the top of the hill signposted the top of the hill. I jumped off the back wheel and pushed hard to Milnathort - I was keep to get home. The damp, cold and wet was getting to me and I just wanted to get home.

We crashed on through Kinross and turned towards Cleish. I briefly flirted with the option of avoiding the hill but the additional milage was not an attractive proposition. We reached the bottom of the hill, I changed gear and pedalling fresh air! Initially I though the chain had fallen off but it had snapped.

A quick call to Wee Yin and the 5th emergency service went into action and international rescue appeared. It was great to jump in the car. I'd had enough ( I think the Bigman felt the same) It was without doubt one of the least pleasant rides we done. Cold, damp and abjectly miserable. Other than the company it was no fun.

Anyway we'd cycled for 5 hours and the just do it training session was done! I was as cold as I've been in a long time.

We hopefully get our rewards in Cape Town in 6 weeks....

Emergency services attend carnage on Col du Cleish after Ironman disaster

2010-02-06T17:08:00.004Z

The Posse Ecosse offered their bodies to medical science last night.Would the carbon fuelled ales of the world provide world beating performances? The answer is NO.

Today was grey in every way. Grey clouds, grey roads, grey rain, grey mist, grey mindset.

The climb up to Knockhill was pretty straight forward if uninspiring in the grey gloom and mist covered bogs. Even the grazing sheep looked depressed.

The Ironman had left his waterproof trousers at home and so he was in for a wet seat. His mudgards Christmas present remain in the wrapping so as not to get them dirty. This means anyone within a 12 foot distance of his rear tyre is going to look like a rarely spotted much speckled fluorescent coated beast.

As we joined the roadie climbing through the glen to Dunning, The Ironman had found a new friend who had not heard about his exploits in Ironman competitions. He regaled his tales of times in Austria and New Zealand and the passion and persistence with which he powered to the end. Originally Graham had probably been going all the way to Dunning however after enough regaling to last a life time, he felt the need to return to Stirling a by different route! (Just joking)

The run down to Dunning was perishingly cold.Bigman had limited visibility through grit speckled glasses. It is a fair summary to say, this was not a joyful experience. But we had set out to go to Perth and go to Perth we would. As we shot along the valley floor, the temperature dropped even lower. Thank goodness for the climb up to Perth. The Ironman was romping ahead. Bigman was busy telling himself 'this is fun, this IS fun, I AM enjoying this'. The truth is, he was not. Had it not been for the obligation to meet The Ironman, he would still have been tucked up in a warm bed and sound asleep.

The hot soup at The Mustard Seed Cafe across from Lidl was really really welcome. It was hot, it was tasty, and it was pea and ham.

If I said Bigman was enthusiastic about climbing onto the saddle and climbing up and over to Bridge of Earn then climbing up the long torturous hill to Glenfarg and then climbing up Col du Cleish in an ever deepening and dampening precipitation, I would be being economic with the truth. This was misery on wheels and that is a positive report on how it felt.

The Ironman has a range of gears on his Revolution MTB and he uses them all effectively. Earlier in the day he had 'spun' his way up the climb into Perth legs turning like the needle on a 45 rpm record player. At the foot of Cleish he upped the rate to a '78 rpm' however it had little effect as the bike did not move forward. 'No chain' he shouted a comment often shouted by Lance Armstrong when he wsa cruising effortlessly. But not today. The Ironman has over stressed the chain and now it lay collapsed on the road looking like a rattle snake that had lost its rattle!

The Posse had a choice - fix the chain or call the Wee Yin to rescue the posse. Fortunately The wee Yin was in residence and a rescue bid swung into action.

Bigman relaxed in a Radox bath for 45 minutes to restore some body heat. This was not a joyous day and one not to be repeated when dividends are paid out on the Cape Epic in 5 weeks time.

Cool runnings.....

2010-02-03T20:41:00.002Z

Santiago called and we were on for a lunchtime run. It was cold, baltic cold. The ground was frozen, the air still but there was a level of enthusiam that warmed even the coldest parts.

We set off up the Col du Carnock which dragged the freezing air into the lungs and challenged the burning quads. Not only was the air temperature still low but the ground was entirely frozen. We slip slided away until we reached the bottom of hill by which time the road was dry.

We chatted about our week. Santiago confessed to feeling a little jaded after the bike run on Saturday but it was a hard ride so we were all a bit tired after pushing a big gear. After reaching Cairneyhill we turned towards Crossford and then almost immediately off road and onto the track that leads back up to Crossford. The ground was frozen which was a relief because it would have been very muddy if it hadn't been!

We charged on back up to the Dean Plantation. Through the forest and up the hills to the main road. We pushed hard at the start but I fear went too early as we laboured up the last of the hill.

The drop down to the bike path was welcome. We met with some guys coming off the path with there bike - it was incredibly slippy.

An hour done - good mix of terraine and conditions. It was good. Despite the cold I warmed up very quickly and I enjoyed the run much more than I anticipated. Running with a partner is motivational, it passes the time quickly and encourages improved performance.

I'm still a runner turned biker rather than a biker. Having said that I love biking.

Variety is the spice of a training life!

2010-02-02T23:36:00.004Z

The Fit One has been counselling the Bigman on his training regime. He is concerned the nobbly knee incident of last week is an indication of training fatigue.

The advice was to vary the training and so it came to pass. Today was a session spent in the pool followed by a session in the sauna and steam room oozing sweat with limited aerobic exercise.

The swim felt good and sweating without associated pain was a welcome relief.

Some more of that training will become a permanent fixture

Running around.....

2010-02-02T20:07:00.006Z

I woke up in Fort William - it was a stunning morning. The snow that was disrupting the travel in the central belt had passed through overnight and was replaced by a sunshine and mist. It was beautiful. I had a good meeting to start the day and then set off towards Inverness. Despite time pressures I stopped to take a couple of photo's looking back towards Fort William from the site of the Commando Memorial.

My phone doesn't capture the scene in full effect but it gives a flavour of the beauty. It also reminded me that we are going to race the Cape Epic but also going to see and photograph an amazing country.

I laugh with the Bigman about the grading of animals that will allow a stop to take a picture. We are slowly creating a list of animals that are permitted stops and those which don't merit a stop! I suppose today was an example of where the beauty of the location merited a stop despite the time pressure.

After a couple of meetings in Inverness I set off home, stopping at my usual coffee stop in the Mountain Cafe in Aviemore. Where the coffee is amazing and the cakes are just out of this world. Today, the cake selection was up to it's usual high standard and after much internal debate my resistance weakened and I selected a blueberry chocolate brownie. It wasn't just good it was amazing - amazing 600 calorie worth. I enjoyed every morsel! The Bigman can keep his legal cakes - the brownie takes the biscuit every time!

So home, I felt the need to get started quickly. Having run around the country in the car I started running on the treadmill on the house. I spend my 4 mile run listening to my band, father jack, last rehearsal. After running I jumped onto the spin bike, pushed on the telly and watched deal or no deal. It was a bit dull but passed 50 minutes while I climbed the Witches Hat at a good tempo. I feel fortunate to have the facilities in the house.

Anyway a good set tonight of just under 90 minutes. Hopefully a run tomorrow if the weather holds.

It's the thought that counts....................

2010-02-02T10:16:00.005Z

The Ironman claims the award of the shortest training session so far............. at least until last night when his record was smashed.

Bigman booked a spin session for last night at Cowdenbeath Leisure Centre while there for footie on Sunday. The intention was good, the passion was present, but the body was not.

Work required an extended stay in the cake filled lawyers offices which meant the training stint did not even start let alone finish early.

It is going to be a tough training week this week with social events on Tuesday, Wedenesday, Thursday and Friday evenings.

Where is the commitment?

Answer - training is hard to fit in around other life events. That's the reality.

It makes you respect , even more, the dedication of amateur athletes reaching international success. No danger for teh Bigman there!

Training sessions don't get any shorter than this....

2010-02-01T18:49:00.002Z

The drive to Fort Willaim was bleak. The cruel snow was sweeping Glencoe and the road was turning whiter by the second.

I select my hotels carefully - noting which have gyms and generally selecting them. So I changed into my kit on arrival and hit the gym. The gym was actually really good and I was surprised to note on the way in that there was a spin class at 6pm. Back to reception to find out more I was informed that it was fully booked but I should join the queue for non turners up spaces in 20 minutes.

Buoyed by the thought of a spin class I set of on the treadmill and did a fast 15 minutes. Junped off and was pointed in the direction of the class - follow Gavin was the cry. I followed Gavin, an uncommunicative soul intent on bagging his space.

The spn room was small but full of expectant chatter and I was joined by a fellow much more experienced 'lurker for spin space'. He was a chatty local who informed me of the underground tactics required to bag a spot at the spin class. We stood and shared stories until the remainder of the class duely arrived. Sadly they all turned up.

Undeterred myself and the intrepid spinner headed back to the gym. It was packed. It was so packed the queue at the running machines indicated a wait of approximately 20 minutes for each bit of kit. This doesn't happen at the Carnock Gym where the queues are much shorter (not that I'm saying anything about Moonwalkers height!) and access to the equipment is only limited by enthusiasm.....

So slightly despondantly I called it a day. On a bright note the haddock and chips plus apple crumble in the hotel went down a storm.

Possibly need to spend an extra 20 minutes in the gym tomorrow - without the queue!

Back and Forth again.....

2010-01-31T22:51:00.002Z

The sun was shining, the bikes were calling and it was a chance to have a good intense training run.

I joined the Bigman after lunch and we set off into another cold but fab winter's day - something about days like today that bring out the best of Scotland.

The wind was up from yesterday and noticably from the west as we made our way over to the Fit One's to collect the roadie for the adventure. We were going to places that I didn't know and once more Bigman and I shared a 2 Ronnies conversation as he attempted to explain our route with me asking the questions he'd just answered. If that made any sense to you then I'm sure you'll understand the nature of our conversation.

On collecting the Fit One we headed down through Rosyth and on towards the Forth Bridge. I would like to say that crossing the bridge is a joy but on sunny days it is littered with kids playing, photo taking tourists and people out to have a good time. We were not out to have a good time, we were out to train (although we were having a good time!) and people kept getting in the way. Occassionally throwing themselves in front of the bikes in an effort to join the posse. It was quite a surprise that we managed to avoid the thrill seekers playing chicken as we made our way accross.

The Bigman is used to such events and shouted a warning to those in impending doom but the noise of the wind took his efforts towards the rail bridge where trains were probably stopping on hearing the shout 'BIKES'.

Once through the tourist trap we turn onto the Linlithgow Road. It was a brief encounter as we made a sharp exit onto the minor roads that lead towrads Winchburgh. The Bigman was pushing hard and I trailed along in the wind break created - we were motoring. Winchburgh is an old mining town and not an area I know very well so on arrival we turned immediately right to head back to the next village.

The chase started. Like the whacky races the Fit One set off at a fearful speed with the Bigman just behind. I missed the peleton take off and was struggling to keep vaguely in touch. The Fit One was leading out with the Bigman tucked in behind. They belted down the road assisted by teh westerly. Next thing I looked up and the Bigman was overtaking. The Fit One started to drop back and as I went past he shouted that his legs were gone. It was down to me to haul in the Bigman. I went after him. We arrived the next village and I spotted the speed gun - 27mph it boldly proclaimed - the boys wre flying.

We reached the turn for Dalmeny and set off up the short but steep hill that leads to the village. The Fit One had recovered and was leading the way shouting encouragement. It wasn't much of a hill in all truth and we were at the top without many wasted breaths.

The brige back was slightly quieter although a number of the punters that we'd seen on the way out were still making the journey back and forth. The last climb was back up to Dunfermline and we were home.

Not sure how far but a great day out. Good that the Fit one joined our tour and another day's training chalked off the board. Back to the gym tomorrow.

The good news is that the dyas are noticably longer and it's not far off spring. 7 weeks today the Cape Epic starts. I feel that I'll be ready now. Focus on diet, keep the traing up and we'll be grand for the start in March - almost next month.....

Ironman holds his mettle as fan seeks to mount his bike..............whilst he is moving!

2010-01-31T22:43:00.004Z

It was a crackerjack day. Peter Glaze would have been proud to be out cycling.

The Fit One, Ironman, and Bigman were scheduled to rendezvous at 13:45 to head on a 40km loop taking in the Forth Bridge, up to Winchburgh, back through Kirkliston, Dalmeny, and back across the bridge.

As soon as they left chez Fit One, he was setting a gruelling pace on his road bike. Not sure what he had for lunch but it must have resembled rocket fuel. Clearly his back spasms were fixed and he was on fire.

Such a bright day was always going to bring out the walkers on the bridge to take in one of the finest views in the world. It was one of those fine crisp days when you could see all the way to Ben Lomond on the west coast distinctive with its 'icing coated' top against the bright blue sky.

It would appear there was something in the air today that encouraged many to feel the need to jump out in front of speeding bikes. There is a simple unwritten rule when crossing the bridge - no erratic movements and respect other users. The first incident happened when an elderly lady decided to jump 90 degrees to the left in front of the speeding Fit One. His pace was moderate however no-one would expect such a random movement. A shout of 'Bikes' caused her to look quickly to the left to be confronted by the face of The Fit One - she screamed - understandable - Bigman has done the same when waking up in bus shelter next to him on a previous adventure - a story for another day.

A few hundred yards on and a student - one of four - decides she wants to photograph her friends against the backdrop of the Forth. It clearly was not in her plans to mount the front of the bike of The Ironman however that is exactly where she nearly ended up!

It was good to be off the bridge. It is a dangerous place.

They pursued the meandering back road behind Newton and turned left to Winchburgh. At the juntion, it was another left turn towards Kirkliston with the wind on their backs. It was biting cold and good to have it pushing you along. The Fit One pressed the booster and in a moment, he accelerated faster than a speeding train. Was it a bird? Was it a train? No it was the Fit One on fire. Tucked low on the droop handle bars, with his 'signature' Jan Ulricht cadence he rocked and rolled along the road.

Bigman enjoyed the draft, a respite before the push into Kirliston. The Ironman had been spat off the back and was fighting to regain the peleton.

The Posse went through the speed gun in Kirlkliston doing 27mph, faster than last week. The Ironman had done a brilliant job of fighting his way back to join the pack as they went through the gun.

The return across the bridge was relatively uneventful, except for the family of scooters and skaters. There was one lady that had such widely split legs there was limited space on eitherside to safely pass. Going through the legs with a 'limbo dancing' cyling position looked the safest option.An interesting sight indeed and no doubt she is leveraging the benefits of Radox this evening!

The return route was up through Inverkeithing and then over the Masterton Monster. You just have to show respect and not try to turn the pedals faster than your lungs can turn oxygen into energy, otherwise, the result is disastrous and leaves a long and painful endurance climb!

A good 40 km workout. The Ironman went off to his Rock Group Practice, whilst Bigman shared a few moments with the Boss, then headed to the gym for a 90 minute workout on the bike and step machine followed by some weights and a total of 160 sit ups. The abs certainly screamed to stop. It must have done some good.

Next it was Sunday fives with Scotland No 1 in goals. The Fit One is usually in sparkling form. However, tonight someone took the fizz out of his bottle and he had to retire early. He remains Scotland's no 1 indoors. The team battled on manfully to achieve a draw. But the Fit One was missed. No-one does the cat like leaps as purrfect as The Fit One.

Tomorrow, Bigman is signed up for a spin session in Cowdenbeath. Nine hours training achieved this weekend. A good start to the week.

A fist full of Dollars (cakes!)

2010-01-30T21:13:00.008Z

It was a cracker morning, the sun was rising and I have no intention to repeat the tale of the tape as blogged by Bigman.

The banana break was welcome and looking on Dumyat was a joy in the winter sun.

Santiago and the Bigman chewing chewy bananas!

The proposed cycle kit is coming together and we have been revieving the initial designs. They are looking good and photo's will be available here shortly.
The coffee stop in Dollar as ever went down a storm.....

Bloggin record month

2010-01-30T19:52:00.002Z

It may be an indication of mounting excitement, it may be the growth in readership, it may be the writer's improving quality - whatever the reason January has already been a record month with 43 blog posts so far. The previous record was last September when we saw 39 posts.

Keep readin and we will keep bloggin

Shakin' Shantiago digs in

2010-01-30T19:01:00.004Z

It was a cold and frosty morning and the sun was shining brilliantly albeit resting lazily on the horizon as the posse set off for today's expedition.

A late call off from The Fit One due to muscle spasms (attributed to his new 'go faster' swimming stroke)meant the posse was reduced to a magnificent three with Santiago making his first cycling debut of 2010.

Bigman had to be back for 13:00 to make a charity engagement and so an early start was arranged for 08:30. The Posse pelted down the cycle track towards stirling like a bullet fired from a gun. The path was crisp yet clear of ice. Santiago maintained the pace magnificently.

Close to Clackmannan village, a number of trees are lying at 45 degrees across the cycle track and likely to give any unsuspecting speeding cycling at least a good doze of whiplash and at worst a good chance of knocking them off their mount. The Head of Holes has already responded to our report on pot holes. Maybe the Head of Fallen Trees is reading this blog today. You heard it first here.

Alloa was mere blur as we cruised through the Town Centre and out the other side. The posse felt good, the lead changing frequently to tackle the head on westerly wind on behalf of the team. With the three cyclists in 'train' formation, The Ironman resembled trains of a different era as his frosty breath created the illusion of a steam train powering through the countryside. The Flying Scotsman would have been proud of such a 'head of steam'.

The suburbs of Stirling were overrun within 65 minutes of setting off from Dunfie. An impressive pace given we were all on Mountain Bikes and Santiago was having his first outing with the posse of the year.

His pleasure at maintaining the pace was only matched by his disappointment that we had no plans to stop at Corrierri's for carbing up. The Posse Ecosse is in serious training mode. Men on a mission. After a brief stop to take on Tesco's finest toffee dried bananas, it was time to do some low flying cruising along the Ochils below radar and through Menstrie and Alva before tickling through Tillicoultry.

At this point Santiago started to get the shakes in his legs. He held the pace brilliantly, the only difference being on the hills where he faded slightly.

A senior cycling member was out on his Dawes heading for Auchterarder on a magnificent day. He tried to 'hitch' a lift with Bigamn and The Ironman however he was quickly thrown off the back only to be caught by Santiago with whom he acted like a tag along until Dollar.

The 22km from Stirling to Dollar was covered in 45 minutes at an average speed of 29kph. Impressive stuff. There was time to have a quick coffee stop before the Dunfie Cycle Club arrive en masse.

Back on the bike and 24 km back to Dunfie with the Beast of Dollarbeg to be overcome. It did not feel like a hill today and the Posse glided to the top without a drop of perspiration.

The kilometres to Saline passed in no time with the chat around plans for the rest of the day.

As we approached Saline The Ironman made a breakaway and powered up the mountainous climb and forgot to stop at the Golf Club and continued to power over to Carnock. Only an ice flow across the road halted his passage as memories of his swan like dive of last week came flooding back. A strange phenomena, however with care, easily passed by. We should not have such problems in South Africa in 7 weeks time.

Dunfermline was achieved in an equally impressive time of 24 km covered in just under the hour. Whilst the over all training run may have only lasted about 3 hours, the distance covered was 80 kilometres. This is pretty acceptable as the Posse move into the final training preparations.

Bigman had agreed to participate in a community fundraising event to raise funds for four Dunfie School Kids to have the opportunity of a lifetime to go to Canada for 4 weeks later this summer. Many people had offered to 15 minutes on a spin bike as part of a fundraising exercise. It was great to be involved and was much easier than the morning expedition. The Local Press turned up to snap Bigman in action albeit he had gone under a pseudonym, someone had briefed the press.

Another outing is planned tomorrow, with The Fit One promising to set a challenging pace. No pressure then!

Push the limits....

2010-01-28T22:26:00.002Z

As Bigman has already mentioned we met at the gym for a session tonight. I just need to correct the record. On the spin bike the RPM was rarely in the 50's as he states, in the 60's for a lot of the climb but up in the 90's for the final push. I glanced over and after 40 minutes he was pushing at a high level I witness warp speed at 112 RPM - impressive stuff.

There is no doubt that training together is beneficial. Some might say competitive but in reality healthy encouragement. In fact there is no huge benefit in one of the team to be massively fitter than the other so we work together in the spirit of encouragement and drive to perform to the best of our collective ability!

A rest day is planned for tomorrow.....

Thankless Thursday

2010-01-28T21:38:00.002Z

Today has been a bit of circular day for Bigman. He bounced around from meeting to meeting, from building to building, and from town to town.

And at the end of it all, he ended up back where he started.

Some days are like that. A spell at Cowdenbeath gym tonight blazed off some 350 calories on teh step maching followed by 600 calories on the bike at level 15 for 40 minutes with a 5 minute warm down but not before sprinting at more than 50 higher revs per minute for teh last 5 minutes. The heart rate was zooming, the perspiration was gushing, and the leg muscles were burning up. You could almost here Scotty from Star Trek reporting 'she's breakin up, a cannae hold her'. And then calm returned.

The Ironman wsa there to keep Bigman company and push the boundaries, to go further than infinity. OOps different movie.

A quick 100 sit ups and another 90 minutes was passed in a flash.

Tomorrow is Friday. 13 hours of exercise done this week so far. Less than last week but still up there with the target of 14 hours plus per week

Bigman nobbles his knee

2010-01-27T21:59:00.002Z

Due to a personal engagement last night, Bigman missed out on another nights training last night.

Tonight the plan was to put in a good shift to catch up and burn off some of these lawyers cakes. In the event, Scotrail conspired to 'de-rail' the plan. Having jumped off the Glasgow train and skipped across the platform to return to the Kingdom of Fife on a north bound train heading for Dunfie, the train broke down at South Gyle and then limped to the bridge whilst letting the express trains north go by.

In the end, he chugged along to the gym for 19.00.

A warm up on the step machine for 30 minutes watching the history of Scottish Munros and their 'inventor'. Did you know the In-Pin was not on his list of Munro's! That burnt off 350 calories and then onto the treadmill for 30 minutes.

Well, that was the plan. And then after 4 and half minutes his knee crumpled. First of all he started to take more of the strain on the right knee and then it became just plain silly to carry on. He assumed he had taken a knock at footie on Sunday.

Then it was a session on the weights with 100 situps closely following.

It was time to test the knee on a bike. This had been put off long enough. Would he go for level and 10 and take it 'easy' or go full pelt for level 15 and take a risk?

Plan B. Give it a go. It held.

45 minutes later and 550 calories later and the knee felt good. The harder part was getting the heart rate to stay above 150 bph. A good sign. Having made a huge puddle (and not because of doing an Ironman or even a Paula Radcliffe) it was a great session albeit Bigman will need to stay off the treadmill to allow the swelling on the kneecap to go down

49 days tomorrow, the posse ecosse flies out to South Arica. Take off 7 days for tapering and then a further 6 days rest over the six weeks and we are down to 36 more training days!

It is great to see the light nights returning.

A muddy run in the country

2010-01-27T19:38:00.002Z

It was another dank day. No sun. Little wind. Mild.

Having been on my travels I was working at home all day. A chance to catch up with the pile of stuff that needed to be done plus enjoy a run with Santiago at lunch time.

Work started badly in that I couldn't get my internet to work. It had ground to a halt - took me to 3pm to get the problem fixed. Must sack the IT department!

So Santiago appeared at 12.15 and we set off towards Dunfermline at a moderate pace. We hadn't sorted out a route but were aiming for about an hour. We shared the news of the week. Santiago was heading out swimming tonight with the Fit One and wondered if I wanted to go as well - no chance. Now I'm out of the Outlaw I don't have to swim for a while (or ever!!).

We turned towards Crossford, dodging the cars on the pavement free road, and climbed towards Dean Plantation. After a short debate we agreed to plough on into the mud of the forest. It was a difficult call but it hasn't been that wet so worth a risk and it tunred out ok. The run through the forest was all about dodging the slippy roots. We were both wary of the ups and down as the ground seemed to move away from us as we planted each foot.

We appeared out of the forest and turned towards Crossford. Keavil House Hotel proved a welcome pit stop! Didn't want to do a Paula!(Remember the famous incident in the London marathon!) Then we climbed back up a farm road before turning back to the cycle path and home.

We were out for about 75 minutes, muddy and very happy! No doubt were both in reasonable shape as I think we could have done the same circuit again.

A grand plod!

Spin set and match

2010-01-26T20:54:00.002Z

A great day to be Scottish. Well every day's a great day to be Scottish but today was extra special. Andy Murray, our dour hero, beat Rafa. He did it toe to toe and beat him up in an awesome display of power.

Talking of awesome displays of power I ventured onto the spin bike on my arrival back from Inverness. I pushed a big hill with the picture of what is to come in South Africa driving every pedal turn. An hour passed very quickly whilst watching Deal or no Deal on the telly. I find the boxes quite mesmeric. It's a daft show but very enjoyable!

I worked hard tonight and I'm feeling the benefits both in my legs and around my waist. I'm losing weight and inches around my not inconsiderable gut. I'm fairly convinced a ripped torso is lurking under a diminishing layer of the tubster!!!

Hopefully another run planned for lunchtime tomorrow with Santiago - looking forward to that....

Another day on the treadmill...

2010-01-26T00:10:00.002Z

Inverness is a fab city. It's my place of birth which in itself will make it memorable in future in the same way that if you're born in Linlithgow you will know it was the birth place of Mary Queen of Scots. This is a fact I've known for a while but was once more reminded of this morning on a visit to meet West Lothian's very helpful Planning Department.

It been a day in the car and in meetings. Except I managed to get to the gym for an hour this evening. When I say the gym I exaggerate, I mean the few bits and pieces scattered around the small, sweaty room that was titled the gym in the hotel in which I reside.

I'm not entirely certain of the hoteliers code for meaning but my initail abode tonight was a windowless room with all the character of Cell Block H. On mentioning this to the reception I was initially advised it was the only room in the hotel available, on offering to sleep in the lounge I managed to get a room with a view. View might be a generous description but anything with a window, daylight and that could be seen out of passed in my opinion.

So to the gym.

I was looking forward to a good session. The Bigman is fitter and stronger than me. Not a point to look on me with pity but a challenge to aspire to the same level. He'll wait for me in any event but I really don't want him to have to wait too long! So it was down to the gym knowing he was in with the lawyers. Not sure who burned more calories but at least I had fun doing it!

The gym was soul-less, soul-less in an Ian Rankin sort of Rebus murder mystery sort of way. It had a few machines but in a process of trial and error it proved fewer machines were working properly than in a Morris Marina factory mid seventies. Eventually I worked out with a Sherlock Holmes efficiency that only the running machine really worked.

So after a few weights while watching someone else on the only really working bit of kit I stumbled onto the running machine. Would my knee hold up? Would I crumble? Would I fall?

Nope I ran. I ran well. I set off at a steady 7.5mph and then built up to 9.0mph intervals. It was a fab session and I only feel sorry for the 2 girls I held the door open for after I'd finished the session. It had the humindity of a Burmese jungle by the time I'd finished but I was happy.

I met a great friend for dinner in Inverness tonight which was fab and I feel ready to tackle the meetings that lie ahead.

Gym session at home tomorrow - can't wait - it's a drug.....

When work gets in the way

2010-01-25T22:50:00.002Z

Bigman was not able to get to the gym tonight as he was 'tied up' in a lawyers office until 21:00.

This is not good news for training.

The good news is that you are are one of 1500 magnificent bloggers following our epic journey.

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What's that thing comin' over the hill? Is it a Bigman

2010-01-24T20:16:00.007Z

Eight weeks today and the big race begins. That means we have less than 7 weeks training time, allowing for taper time of one week. Assuming one day off per week, we are down to 41 training days to go. So every day counts.

Today, Bigman wand The Fit One were heading across the Forth Bridge to 'bag' some miles. They were accompanied by the Posse Ecosse official and professional event photographer www.fettimages.co.uk (alias The Wingman). The Posse headed up to Newton after crossing the bridge and climbed the hill at a ferocious pace. The Fit One was on his Roadie and set a cracking pace for Bigman to chase on the Trek 6500. It felt good. At Newton, they turned left and headed for Winchburgh and then back to Kirkliston and onto Dalmeny. As they cruised into Kirkliston the speed camera flashed 26mph. impressive afeter blasting up the hill. The climb back over to the bridge is one where you just have to dig in, safe in the knowledge this is an investment that will pay dividends when the Posse Ecosse hit The Witches Hat stage of Day 3 in the Cape epic 2010.

With Bigman keen to hit the gym for a session before footie, coffee stop arrangements were cancelled and the duo powered on back to the bridge. The Wingman only just managed to get back to the bridge before the duo had completed the crossing. There were many potential future generation Ironmen on the bridge resplendent on little bikes with stabilisers. Bigman wondered whether we should buy a set for The Ironman as he is still falling off his bike at his age!

After the bridge, it a quick wheech over Inverkeithing and on to the Masterton Monster. Bigman just wound it in, keeping the heartbeat consistent. And then we were back in Dunfie.Another 40 km nearer South Africa.

Just time for a quick change of gear and over to Cowdenbeath to watch Ski Sunday from The Hannenkalm in Kitzbuel, Austria whilst striding outnon teh step machine. It is 30 years since Bigman spent 2 fantastic weeks burning both ends of the metaphoric candle skiing hard during the day and disco dancing by night. Scary thought on reflection. The style has not improved much in skiing or disco dancing. Moving on.

A scalp for Age Concern today with Didier Cushe at the ripe old age of 35 won the race. He won in 1998 and then in 2008 and was in cracking form to pull of another win today. Maybe it is a sign. Armstrong last year, Cushe in skiing this year, could this be the year of Ironman and Bigman on the podium?

30 minutes on the step machine blew away the caramel and apple pie from yesterday with 350 calories followed by 500 calories on the treadmill, interspersed with some weights. These are really helping the efficiency of breathing when climbing.

And then the final hour of the day was in the fives footie. It was a bit of a tense affair and in the end Bigman and his team were well thrashed. His team were playing with a quality front four. The problem with a quality front four in fives is that it does not leave many players for defense, even if you do have Scotland's number one indoor keeper (The Fit One) pouncing catlike from left to right and back again.

And so the sun goes down on another weekend with Posse Ecosse. It all starts again tomorrow night with Spin at Cowdenbeath after a gym session. Bigman is really really really looking forward to it!Honest

Fitness test at 6pm....

2010-01-24T09:47:00.003Z

After a restless night I took the decision to rest the knee this morning.

I am however planning a spin session at 6pm this evening to test my recovery progress and keep the healing process moving forward. Running is certainly out of the question but a spin session should be just fine.

This afternoon sees me off to practice with my band Father Jack which will get me bouncing around on said knee and hopefully aide a fast recovery....

Ground control to major John.....

2010-01-23T20:55:00.004Z

What a cracking day.

I was late, very late. Instead of meeting the posse at the usual junction a quick call was made to the Bigman to move the meet point to the Saline / Knockhill junction.

I blasted up the hill through Saline and on to the junction adopting my best tri riding position on the imaginary tri bars. I was flying but had sadly toasted my legs by the time I met up with the Bigman and Fit One.

We were off, Perth was calling with some great climbs and a 60 mile round trip. We climbed Knockhill at a steady pace sharing the stories of the week. We crested Knockhill without the hint of a race. It appeared that no king of the mountains would be established today.

The Fit One generally led us out on his roadie occasionally turning back to check progress and how we were feeling. He was feeling strong after a 5 week lay off. The Bigman and I trailed behind knowing it was going to be a long day in the saddle and slightly envious of the narrow wheels!

We passed through Yetts O Muckhart - the Fit One told me a few weeks ago what it meant and I've forgotten so that will have to wait for another day. We reached the junction with the Dunning road and a 4 wheel off roader stopped and wound down his window - 'watch the black ice' he warned adding 'there's loads of it'. The amigos weren't concerned - the roads were black, the snow melted and it was above freezing. Was this just to keep us of his road!

Sadly as we climbed the snow increased and it wasn't long before we hit our first patch of ice. It was slippy. Undetered we (snow) ploughed on. Climbing further into the hills the ice patches got worse. I stopped and took the picture of the boys.....

They went ahead as I packed away my phone and pedalled to catch up. I was coasting up behind them when the Fit One's pump fell off, I swerved to avoid it and next thing ground control was calling. It all happened in slow motion and the ground approached slowly to meet my knee. Full impact. It was a painful reminder of a fall. Anyway the road looked like a road but was cunningly disguised as a sheet of ice. Solid ice.

The Fit One suggested that I stick my knee in the snow immediately which on reflection would have been exactly the right thing to do. I didn't and after wheeling off the icy road the decision was made to turn back and head to Stirling. I flirted with the idea of heading home albeit briefly and decided that there was a good chance that I'll come off my bike during the Cape Epic and this was good practice for such an event.

We gingerly made our way of the slopes and were all grateful to see the main road again. So we turned towards Stirling and into the wind. The Bigman was a powerhouse today with the Fit One and him moving ahead on the road and me breathing hard trying to stay with the roasting pace. The Bigman was pushing it, pushing it very hard. Today was a fitness test and he passed with flying colours.

Coffee and a bun at Corrieres cafe in Bridge of Allen was very welcome. It gave me a minute to switch my overshoes onto the right feet!

Then it was back out to make our way home. It had been a peaceable ride with no racing until the final hill. Without a word being said the three amigo's wound the pace up. I was first off the back leaving the Fit One and Bigman to see it out. Wheel for wheel the battle continued. Next thing the Bigman shouts 'can you keep it up, can you keep it up!' - the Fit One drifted back and victory, with a huge punch of the air, was the Bigman's. It was epic!

50+ miles done. 7 weeks to go. The posse are in full training mode.

It's going to be a tough 7 weeks but as the weeks go by and the body grows accustomed to constant training we're both more confident that we'll make it to day 8 in the Laurensford Estate!

Ironman felled by 'friendly fire' incident

2010-01-23T13:48:00.002Z

The forecast was foggy, the temperature freezing, and the tempo frenetic!

The Three amigos were due to ride out as the sun was rising in the east and the last whisps of fog tumbled away to the east in the growing westerly breeze.

When the fog had finally cleared there was only two amigos. The Ironman had slept in!
Not quite the stuff of spaghetti westerns but this is Fife.

A quick call from the Ironman and the rendezvous was re-established. The Fit One and Bigman were united with the Ironman.

It has been 5 weeks since the Fit One had been out on his bike and so this would be a test of how much the swimming had maintained his base fitness.

The plan was to head to Perth, (Scotland)via Scotland's best kept secret glen on the road to Dunning from Yetts of Muchart. The Fit One was on his road bike whilst Ironman and Bigman continued to become re-acquainted with the saddles of their respective MTB's. The Ironman was sporting his new waterproof shorts - without the Pierre Cardin designer belt. Unlikely to be a blow up on Mont VeKnockhill today.

It was good to be out as a larger group again and there was lots of chatter. As they approached the entrance to the glen, a local in a 4X4 advised there was black ice on the road. But The Three Amigos are fearless and were not put off by the warning.

Onward they pressed taking care when crossing the frozen rivers traversing the road. The Fit One had lost his pump to the road once already and replaced it. Some miles into the glen he 'discharged' the pump again. This time it flew in the direction of the Ironman who, unbeknown to everyone, happened to be finely balanced on black ice. The trajectory was enough to send the finely balanced Ironman into a less than finely balanced spreadeagle position. The fall was like something from the movies. In reality it only took seconds, but in felt like hours. Hands flaying, legs tossed about like clothes in a washing machine and then it was over. An eyrie silence fell on the scene. Bigman waited for movement, concerned that the kiss of life may be required. And then he groaned. There was life in the Ironman.

The Fit One, using all his medical knowledge suggested sticking the damaged knee in the ice at the side of the road. It seemed like a reasonable idea, if he had planned to be there all day!

It was decided to abandon Perth as the four mile down hill into Dunning would not be any safer. Instead, the posse headed back to Yetts, then Dollar, and along the foot hills to Stirling.

A carb stop was agreed at Corrierri's. You must recall thees guys are in serious training. This means discipline around diet. That meant it was critical Bigman dived into a caramel and apple pie drowned in vanilla ice cream. It was magnificent. Duracell, we missed you!

After some debate, the return route was via Tullibody and Alloa then up to Forestmill and back via Saline. A fair pace was maintained and The Ironman rode off any risk to stiffening up of the leg. He had planned to return home via an alternative route. However when Bigman suggested that he would understand if Ironman was not fit to climb the Saline hill, The Ironman climbed the Saline Hill. He is The Ironman.

At the final climb of the morning testorone was in the air. There had been no sprints so far and the drone of the Ironman's stead was increasing just behind Bigman. Ironman was heard to encourage The Fit One to attack the Bigman ( as if he had not done enough attacking with the Excocet pump). He drew along side The Bigman,a wide grimace linked his ears. Bigman politely enquired whether he could sustain the pain, and in an instant he was gone, leaving Bigman to whoop and smash the air with joy. It felt good. The boys were back and it was a fantastic day.

Later on that day, Bigman met Ironman in the supermarket. Ironman rolled up his trouser leg to reveal his knee cap.Assuming this was a new Posse ritual Bigman rolled up his trouser leg to reveal his knee cap. The other shoppers merely assumed it was a meeting of the masons.

Hopefully a few more miles will get added tomorrow to circa 100k today.

A sweet day....

2010-01-21T22:36:00.002Z

Today was fab. I collected my Doctors line that is necessary to be able to compete in the Cape Epic. My Doc is fab - he's a biker so we swop stories of routes and training will he fixes the bits of me that fall apart from time to time!

This evening as the Bigman has already told the three amigo's met up in Cowdenbeath for a set at the gym. I'm quite envious of the local South Africans enjoying summer evenings and warm bike rides especially as we slog it out on the gym equipment.

Tonight the Bigman stretched all of his banking skills to re-calculate the number of days training left, based on 6 weeks prior to taper and 6 days a week training we had, and this is where he took some time, eh 36 days of training. It was mathematic genius. So only 36 days - I suggested that we were fit already. Not fit enough was the response.

The Fit One and I blethered over the spin bike chatting through triathlon, sportives and swimming. As we chatted, a glance over to my left revealed the Bigman playing cards on the computer.

Personally I feel in good shape although not in good enough shape to make a stealth visit to inspect the course. Apparently snce the route was announced a large number of riders have been breaking the rules and biking sections of the course. This is illegal and the organisers have promised to be vigilant and throw out offenders. A policy the Scottish posse entirely agrees with!!

Tomorrow's a rest day for me as well unless my anticipated parcel arrives and I get out at lunchtime - we'll see.

The Ironman is coool

2010-01-21T22:17:00.003Z

It was a treble tonight with The Fit One, Ironman, and Bigman once again racing against the virtual clock. The Fit One has developed a race programme for the spring and summer and has built a training run in the North East of Scotland during February.

Apparently he is having ski extensions on the road bike to act as stabilisers as he slams down the Cockbridge to Tomintoul road faster than Bode Miller!

The usual circuit started with 30 minutes on the treadmill burning up 350 calories and getting the heart rate up. The Ironman was going for it from the start reaching level 17 in a couple of minutes. Steam was rising from his locality. Not sure whether it was from Ironman or the machine.

Next it was onto the running machines and a healthy 30 minutes at 150 bpm and 7.5 miles per hour. Another 450 calories fried in the passage of time to pretty awful Brit music???

A routine on teh weights to build core and the obligatory 100 sit ups and then onto the bike. 40 minutes at level 15 from the off. Children were asking if they could play in the pool, there was so much sweat on the floor! Meanwhile the Ironman was the cool man with Little more than a single drop of perspiration on his floor area. He could be come The Iceman. Another 500 calories burnt bringing the grand total to 1300 calories to end the training week.

Over the last 6 days, Bigman has trained for 14 hours so tomorrow is a day of rest with it all starting again on Saturday with another 100km bike ride planned.

Running on ice!!!!

2010-01-21T07:02:00.002Z

The last few days have generally evolved around the same pattern of work then training. Tuesday and Wednesday proved a slight exception.

Tuesday I was in Fort William. The weather was fairly clear but patchy ice is still in evidence. So after some debate the shorts and T shirt were thrown into the bag. The meeting was finished by half one and I was feeling the need to break before the 2 and a half hour drive home. So Fort William leisure centre was calling me.

It's a good wee gym with the benefit of being quiet at that time with only a few others sweating off another pound of turkey. Moonwalker told me that the average weight gain over the festive period in UK is around 1 stone. I was gobsmacked by this but interestingly the Radio Forth breakfast show DJ's all did a weigh in at the start of December and then again in January and all three of them had put on more than one stone. Interesting but absolutely irrelevant fact!

So I ran in the gym. I felt tired - don't know why just a little jaded but I ploughed on and did my usual interval session.

Yesterday, Santiago came over at lunch time and we set for an hour around the west fife villages. The plan was up to Blairhall, down to the cycle track and then back to Carnock via the Col.

It was good to catch up. His Paris marathon training is in full swing and he is starting the journey to becoming a fellow Ironman in August - it's some journey and one that I don't feel the need to repeat. Anyway the craic as always with Santiago was good and we shared tales of our recent training exploits and planned race events.

The cycle path was an ice fest and we danced our way fearful of pulling a muscle on the slippy surface. Nevertheless when offered the opportunity to back on the Santiago wanted to stick it out and achieve the planned goal. So we danced on like 2 lycra clad skaters looking not disimilar to Todd Carty from last year's dancing on ice. We didn't make a graceful pair and I'm sure the judges would have given us very poor scores. (Boo as appropriate!)

After slip sliding away the nearest we were going to get to heaven was a hard surface on the Col Du Carnock. On a bike it looks imposing but on foot it's a nightmare. It's the hill that just keeps giving. The slope get steeper as you reach the top. We pushed hard in a vein effort to look comfortable and were both breathing hard by the top - it was a good effort if I say so myself and gave me a personal measure of my fitness as I remember how bad I felt last time on the same hill. There is no doubt the fitness is building.

Gym session with the Bigman in Cowdenbeath tonight with a planned meet at 7pm for anyone else wishing to join the posse for an intense work out.

Going to be a cracker!