Training Log Archive: GD44

Event: BMBO Event 2 - Redbrook
 

Event: SWOC League 1
 

Bear Bones Winter Event: Dambusters

Start.
• Llanbrynmair community centre once again plays host to the Winter Event. You’ll find it at SY19 7AB and doors will be open from 9.00am on Saturday morning.
• When you arrive, come inside, sign on and collect your rather lovely Bear Bones goodies. Have a brew and a slice or two of toast and stare at the weather through the window.
• When you can put it off no longer, bid farewell and set off … make that before 2.00pm please.

Finish.
• The community centre will open from 9.00am on Sunday morning. Should you find yourself back before then and wanting to leave, please sign yourself off on the sheets attached to the main doors.
• Come inside, drink tea, eat cake, warm your feet up and relive your mission with anyone willing to listen.
• Please try and get back before 5.00pm.

The bit in the middle.
• The grid references below are simply an aid to route planning - they are not checkpoints, there is nothing to collect or do at them.
• Visit as many or as few as you like. However, they will point you in the direction of some great riding or overnight spots, so I wouldn’t dismiss them especially if your local knowledge is limited.

Below are the GR and the maps relating to them. Although there are no GR on OS Explorer 214, you may find it useful. Landranger 135 and 136 also cover all GR.

OS Explorer 215
SH 899027 - start / finish
CP1: SN 816930

OS Explorer 213
CP2: SN 792878
CP3: SN 754863
CP4: SN 718856
CP5: SN 694796
CP6: SN 745822

OS Explorer 200
CP7: SN 895687
CP8: SN 910639
CP9: SN 872634

Event report:

A tough outing! It rained cats and dogs and high winds to boot... a headwind most of the time! I think I was the only one to collect all the checkpoints too.

The SatMap GPS dies after only two hours so I had to rely on sealed paper maps after that. My 920XT froze at CP2. I rebooted it and it was able to go again when I checked at CP4. Phew! So I managed to record most of the ride. I had to backfill CP2 to CP4 manually by converting the track to a route and adding datestamps afterwards.

I stopped at the BP station in Pontardawe for some Coke, a pastie, two pork pies and a sausage roll. I only ate the pastie there!

Bike: 2013 Whyte 29er C (2.25 Racing Ralph tyres tubeless) 2 x 10
Handlebar bag: Apidura Backcountry 9L (sleeping bag, tarp, bivvy, pegs, guy ropes, mattress)
Saddle bag: Alpkit Koala 13L (stove, gas, pocket rocket, lighter, socks, tights, pants, HH tick top, primaloft, hat, heavy duty w/p jacket, Expedition Foods 1000cal dried food, beans and sausages in foil pouch, long handled spoon)
Top tube bag 1: Apidura Expidition 1L (Food)
Top tube bag 2: Apidura Expidition 1L (Tools - multitool, pads, tube, levers, lube, pump)
Ancillary: Apidura Backcountry Food Pouch (food bars)
Bum Bag: 1 charge battery cell, cable for smartphone, cable for 920XT.

Clothing
Dexshell knee length waterproof socks
Thermal bob tights
Waterproof shorts
HH thermal top
Gilet
Montane Minimus lightweight w/p jacket
Buff
Bike gloves
BB under helmet hat with small peak

I went through a few tough moments on this:
1. got wet and cold and miserable!
2. climbed a gate and fell off as the gate tipped - screaming in pain as I landed on my bad knee!
3. Took a few wrong turnings particularly in the dark

Stayed the night in Lluest Cwmbach Bothy next to xx Reservoir. It was tough to find in the dark as there is no distinct path to it. Five other bikepackers from BB event there and 6 hikers. Tight squeeze so had to sleep on the floor and not the elevated 'beds.' Not a problem though as I put the tarp on the floor (to minise chance of puncturing mattress), blow up mattress and sleeping bag. Toasty! Got there at ~2030 and left at ~0840.

After that I headed over to Nant Rhys Bothy (charged my 920 XT) whilst chomping on a sausage roll then headed to Hafren Forest then Llanbrynmair.

Strava moving time: 14hr 4m
Elapsed time: 26hr 56m 08s

Last minute shopping before my Bear Bones Dambusters event.

Cardiff Bay>Up and Under: for dehydrated food

Up and Under>Argos Cardiff Bay: for battery cell to charge phone/Garmin

Argos Cardiff Bay>Whitchurch: packing

Took me 4 hours to prep bike and pack. Wasn't in bed until gone 12.

RTW

Dry

Hamstring stretch
Groin stretch
Pigeon
Glute stretch (feet on wall with ankle on knee)
Bridge (emphasis on hamstrings) - Pilates
Ab crunch from lying down to leaning forward (Pilates)

Alternate press up/plank:2 x 20
Side plank: 2 x 30s each side
Superman: 2 x 10 with 3s holds

Shoulder press: (10kg dumb bells): 10, 5
Isolated bicep curls: (10kg dumb bells): 6, 6
Bench press: (10kg dub bells): 10, 10
Pull ups: 3, 3
Tricep pull downs (cable machine): 2 x 10

RTW

Wet

RHFW

Very wet!

First time back in the gym for a LONG time!

Isolated Bicep curls (8kg): 3 x 10
Shoulder press (8kg each hand): 3 x 10
Bench Press (14kg each hand):
Tricep pull downs

Press ups: 10, 10, 5
Pull ups: 3

Front plank: 2 x 60s
Side plank: 2 x 45s each side

Pilates moves:
bridge (emphasizing hamstrings)
Ab prep 1
Ab front to back with arms overhead
Superman