Tuesday 31 July 2012

Signs of Progress

As I have noted previously since being in the States for 2½ weeks I have struggled to get back  to the level of fitness I was at before going. However over the past 2 weeks or so there have been some reasonably positive signs: higher average speeds again over a range of distances, HR not being over 160 for the entire ride, some Strava achievements (and a few easy KOM!) and actually using the good weather to get some serious mileage in - from Monday 23 July to Sunday 29 July I clocked up 9 rides (7 as 2 were commutes) and 202 miles. I was tired on Monday (30 July) but very pleased with the weeks riding.

My back brake is working a lot better (see previous post) so the money and time were worth the effort, and more importantly I can stop safely.

The weather has turned a bit for this week so it'll be nearer the end of the week before I am back on the bike - good brakes or not

I watched the men's and women's Olympic Road races on the TV at the weekend. The men's result was disappointing but perhaps not unexpected, whilst the women's was good with a good result as well. However  the coverage from the BBC was dreadful - ignoring the lack of data on the riders (gap, speed, location etc.) the commentary was amateur, ill prepared and downright dreadful. It goes to show how good the ITV commentary team are. They recognise the riders, the team strip and are fully briefed on the route, background information and a wide variety of other sometimes trivial information. In comparison Hugh Porter was a complete disaster. No preparation, no knowledge, missed the information, did not recognise the riders or their strip or nationality, and if I heard "injection of pace" once I heard it a million times. BBC - you were rubbish.

Saturday 21 July 2012

Shimano 105 5700 Mechanicals

21 July 2012

Update April 2013 - see this additional post I made: Shimano 105 Shifters Revisted

On a more positive note I had been having some issues with the rear braking performance of my Focus since I upgraded the Shifters to Shimano 105 5700 series (from 5600 series) over the winter which I have almost resolved.

Basically I wanted to upgrade the Focus from the 8 speed 2300 components to 10 speed of some type and hence commonise more components between my Giant and Focus such as chains, cassettes etc. The key components that I needed were the 10 speed shifters for the Giant as the dérailleurs would be OK. After a lot of dithering, the route I took was to buy new shifters for the Focus and move the original Focus parts to the Giant. I also chose to buy the newer 105 5700 series parts rather than the previous 5600 series parts already on the Focus. The 5700 shifters are basically a newer version (11MY) of the original parts but with the key difference that all the cables are run under the handle bar tape compared to the 5600 series parts where the gear shifters exit the side of the shifters.

I had all the parts by October/November 2011 and did the swap over a series of days whilst I was on holiday over Christmas. The jobs were quite time consuming as I had to do the job twice (2 bikes) and there were a number of thing that I had not done before (swap Shimano STI shifters, re-tape handle bars etc). I did the Focus first, using the new components and was happy with the results - both seemingly in function and appearance, and then replicated on the Giant using the Focus parts. Again function and appearance were satisfactory. The thing I was most concerned about was doing a good job on the handlebar tape which would have a high aesthetic effect if not done right - fortunately there are lots of good guides on You-Tube and I was pleased with the outcome.

Given the bad and winter weather the Giant was the only bike I rode until about March. The first rides highlighted that the right shifter functions were not as good as I had hoped - poor rear braking and a stiff level to shift from the small to large front ring. The left shifter had no issues and the shifting and indexing were much improved over the previous parts. The stiff shifting I could live with as the small-big front ring shift is not a frequent operation, but the poor breaking was much more of a concern. There was some braking but it was poor and did very little to slow the bike. Initially I put it down to new pads and new wheels needing to bed in but the after more miles no improvement was seen. I also though that I had perhaps not fitted the outer brake cable properly under the bar tape so I removed the tape and checked and all seemed OK.

I had also read conflicting information that the pull ratios on the 5700 series were different the 5600 pull ratios and therefore you needed 5700 series brakes as well, whilst other people reported using the new shifters with no issues with the older brakes. What caused some confusion was that I could not really tell any difference with the front braking performance. I carried on as was but was nervous. What really made me investigate properly was that Noel had an accident before I went on holiday when a car pulled out of a drive on Fiery Hill (Barnt Green) and he hit it - luckily there seems to be nothing more than a lot of bruising/soft tissue damage but there was a lot of damage to the bike which is written off. This brought it home that the state of my bike was not suitable and I decided that I had to fix it. I decided that I would buy some 5700 105 brakes (good price and offers from Evans Cycles) and when I got them not only fit them but investigate fully to get the performance back to where it needed to be.

The brakes arrived and I fitted them, and basically rear braking was better but not by much. I then pulled out the brake cable completely and saw some trace of rust on the surface. This was a huge surprise - the cable was new when I replaced the shifters at Christmas and the bike does not get ridden in the wet very often. I pulled the cable out and replaced it with another new cable, but for the new cable I oiled it thoroughly as I pulled it through the outer. As a result of the new brakes with matching pull ratios and a smoothly operating cable the performance is now where it should be.

I am not sure how big a contribution the slightly rusty cable made but it seemed to be significantly better braking after the lubricated cable was fitted - I was personally surprised by how much. I am not sure if I then needed the new brakes as well but I have a optimised system and the bike stops much more quickly that it did and possibly a tiny bit better than before (but this may be psychosomatic rather than reality). The pads need a little more bedding in so there is more to come.

The lesson I have taken is that I need to check the cables more often and that cables at around £1.50are a cheap and simple potential performance upgrade rather than changing what they operate! I have no idea what caused the cable to rust - I have not seen it on any of the other bikes. The rear brake is internally routed so the only exposed cable is at the caliper, so it is a bit of a puzzle.

I also made a mistake in swapping the cable. I have removed the internally routed cable before and carefully taped some string to it so that I could pull the new cable back through with the string but for some reason despite fixing the string I then pulled the string fully through as well! It was then a very fiddly job to put the cable through. So the second lesson is - pay attention all the time.

Struggling to get back to fitness

Been riding some more since getting back from holiday. I have managed to cycle Saturday and Sunday on both weekends since we got back and got a commute in this last week but still finding it incredibly hard work. After 40 miles Sunday last week (15 July) I was pretty well blown. Over the last 2-3 miles I was riding it home on the 34 inner ring which is desperate in reality!

I am trying to get more miles in and make the best use of them but I can see it being months away to match the level of fitness I had at the middle of June

Oh - and I got another of these: 















But I have gained another KOM in Coventry on my commute: 





Saturday 7 July 2012

7 July 2012 Back from Holiday

For the first time ever I spent some serious money on a holiday and we went to the USA - New York and Washington DC to be precise. We had a great time - the weather was absolutely fantastic - in fact it never dropped below 95Deg F for the whole time we were there, and was over 105Deg F on several occasions. We were affected by the huge power cut that affected many of the Eastern States but fortunately for us the Hotel got power back within 24hrs.

Here is a picture of me on Liberty Island.


The only downside was no time on a bike! Plenty of opportunities to hire - I wanted to set some Strava segments in Central Park, and they were for hire in Washington DC as well, but they were expensive to hire - so I had not ridden a bike for almost 3 weeks until today.

We went to the Shenandoah National Park in Northern Virginia - a highlight of this park is Skyline Drive, a 105mile drive along the ridge. This was a beautiful road with a 35mph speed limit and would be a fantastic ride, although I'd rate it as "difficult" given the distance and the amount of climbing - some of which up pretty demanding gradients. I'll put this on my to-do list.

Back at home I went out for a short ride today to get back into it. It was fair to say that the first 5 miles really hurt! However something seemed to get back and I did 29.3 miles at 18.2 mph average so was happy enough overall.