Smaller Cogs, Bigger gears.

Really pleased to have finished last week with a run of 20km. My ankle is stiff, but not painful so the rehab is working.

I’d swapped out my rear cassette of gears from a 13-29 to a 12-23. This makes it harder to climb, but the bike rolls faster. Perfect for two things. First smashing my legs, second climbing the leaderboards on Strava.

Early mornings and gears being bigger and smaller make for confusion when making a video diary. Excuse the mistake! 

Strava is a great motivation for me, and training solo. It makes it much harder to ease off on a particular goal. It’s like a virtual race, but one you don’t know where you are in relation to your competition until you get home. That works both ways, either complacent or too aggressive.  Either way it keeps me focussed on pushing hard on climbs and descents.

I’ve been eyeing “Aero” a segment climb in Coed y Brenin in the Wen valley. It’s about 1.3km with an average grade of 10%, though the steepest section is 25%. With my normal time of around 7 minutes and the KOM being 5:38 to get the first spot would need a lot of pain. 

I moved from fifth to second after the ride, 16 seconds back from KOM but 38 seconds ahead of third.  I’ve an idea where I can gain the time. It needs a later start than 0530 and a bit more temperature in the air. I’ll be back.


12.8.2013 Training from Ashley Charlwood on Vimeo.

2 Replies to “Smaller Cogs, Bigger gears.”

  1. To heal your ankle faster, like the name sake of your blog, use water. Only thing, use water and unprocessed sea salt. Dissolve the salt in your mouth so it gets into your blood. Then, once dissolved in your mouth, drink the water.

    Your healing will be much faster.
    More importantly, you will find that if you do this at least 45 minutes before eating before your work out, you will have more energy than you know what to do with.

    I have not followed many athletes yet, but the patients I have, they say it works miracles.

    Best wishes and good health to you.

    Editors at

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