Pete Dyson is attempting to break the record for the fastest cycling time from Lands End to London, a distance of 291 miles with 4400 meters of elevation gain. The current record of 12 hours and 1 minute was set in 1994. Pete aims to complete the route in under 11 hours while averaging over 200 watts of power. He has a background in long distance cycling and triathlon events. Over the next few months, Pete will train with longer rides and time trials to prepare for the attempt during a 5 week window in June/July when weather conditions are expected to be most favorable.

1. LANDS END - LONDON
Setting a new fastest cycling record
June 18th to July 23rd
10 hrs 59 minutes 291 miles 4400m elevation
LELON

2. The Current Record
12 hours 1 minute 37 seconds
(1994)
START : Lands End Hotel
FINISH : Grosvenor Place, Hyde Park Corner
Straight line distance = 262 miles
Expected route : 280-300 miles
Average speed to beat : 39 kmph
Glenn Longland
• Born 1955
• Multiple record holder, ex-pro/am
cyclist and time-trial legend
• First person to ride 300 miles in 12
hours (1991)
https://www.ttlegends.org/men-cyclists/?rid=3176&gid=9&t=r

3. The Aspirant
Pete Dyson
Born : 1989 (Age 32)
Lives : Mile End, East London
Height : 171cm
Weight : 64kg
VO2 : 70-75 mL/(kg·min)
FTP : 300 watts 4.8 w/kg
CdA : 0.180 - 0.185
Works for:
Sporting background
5th Place, ETU Long Distance Championships
8hrs 13min Ironman
9th fastest British ironman athlete
50 mile TT : 01:43:17
25 mile TT : 00:48:45

4. WHY
• Set new benchmark to be beaten
• Show what's possible when I put my mind and body to something
• Achieve a cycling accomplishment and develop endurance skills further
• Breakdown barriers to cycling
In connection with my work at
Department for Transport.
WfW is a charity supporting disabled
people of all ages and abilities to enjoy
the benefits of cycling.
Wheels for Wellbeing exists to enhance
disabled people’s lives by ensuring that
anyone can access the physical,
emotional, practical and social benefits
of cycling.
Vision to get more disabled people in the
UK cycleing for everyday journeys –
transport, leisure or exercise – and cycle
routes to be inclusive and accessible.
Work to transform attitudes to disability
and ensure a healthier population.
RAISE MONEY &
PROFILE OF:
OBJECTIVES
A. Safely train for, and then ride, from Lands End to London in one go
B. Beat the current record : 12hrs 1min
C. Execute a flawless ride; route / physical exertion / weather / mechanicals
D. Complete in under 11 hours / Output > 200 watts

5. WHEN
G7 CORNWALL
UK SCHOOL HOLIDAYS BEGIN
• 5 week attempt window
• Past conditions suggest there will be two or three days presenting good conditions
• Will be conducting a 7-10 day weather watch to identify ‘amber light’ days’
• Expect confirming attempt with 3-4 days warning
• Expect 9:30am start time, to enable post-rushhour arrival in London and stronger
summer winds during daylight time
RRA NOTICE SUBMITTED
WEATHER WATCH BEGINS

6. HOW : What needs to be done?
• RRA requires : an official Timekeeper at the start +
an official Observer in a following car (not
permitted to be driving) + official Timekeeper
present at the finish.
• I require: a following vehicle for RRA observer and
personal protection + a roaming vehicle for fuelling
and equipment spares with a support person
L.E
LON

7. What are the needs?
• The Route
• Minimal distance : minimise unnecessary distance
• Fastest : minimise elevation gain, requirements for braking and needs to stop
• Congestion : minimum hold ups at roundabouts, junctions and towns (Exeter / Basingstoke / London)
• Traffic : maximise flowing traffic on dual carriage way
• Car : following car sitting behind cyclist (even in high tailwind conditions?)
• The Environment
• Wind : strongest tailwind that’s safe to cycle in. West / South-West prevailing direction
• The Physiology
• Talent – Physical and mental resilience to withstand 12 hour continuous cycling
• Training – Capacity deliver power and hold aero position
• Training – Capacity not to break down in training or suffer injury
• Execution – ability to fuel, maintain body temperature and hydration
• The Bike
• Low drag – best aero kit
• Low rolling resistance – best tyres
• Low weight – light components and minimum excess weight
• Least mechanicals – fewest faults with the bike
ANALYSIS

8. Route
Length : 468.6 km ·
Elevation : +4,268 m / -4,302 m
Average of 1000m per 100km
Direction : 99% of roads are East and North-East
Description: A30 to Exeter, then a Yarcombe (230km)
A303 to Basingstoke
A30 to Staines
A4 through London
Road Type: 380km dual carriage way
70km single carriage way
20km through towns and city (Exeter, Basingstoke, London)
https://veloviewer.com/routes/2824374758554486048
https://www.strava.com/routes/2824374758554486048
Hilly start:
66% of climbing in opening half
(2800m in 230km)
Descending and faster finish:

1200m in closing 160km
https://ridewithgps.com/routes/35855722

9. Bike & Rider
• 10:30-12hours ride time
• Must be performed at Zone 1 / Zone 2…..maximum 1hr at Zone 3.
• Basically no time in Zone 4/5/6. AKA……all at below LT1
• Must be fuelled at 70-90g CHO/hour and 300-600ml fluid/hour.
• Requires 40kmph flat speed off ~200W.
• Rider must maintain aero position at all speeds above 25kmph…..likely 90% of duration.
• MyWindSock estimates the total ride = 8000 calories
• 200watt average, requires 700 calories per hour…..so roughly 9,000 calories (KJ) total
• Rider carries 2500 endogenously, can make up shortfall through:
• Nutrition: 90grams CHO per hour….1000gram total…..= 4,000 calories
• Endgenous fats: remaining 2,500 calories from fats….which is 250 calories per hour, which is 0.5g per minute
• Minimise total system mass. Estimated to be 63kg rider + 8kg bike + 2kg kit = 73kg total Modelling
suggests 1kg costs 2 minutes over the course.
• Preferable to not carry bottles up climbs, but seems very marginal relative to gains in fuelling from
having abundant and reliable sources

10. Environment: Wind, Temperature and Traffic
• Wind
• Direction: South West. Westerly preferable to Southerly
• Speed : Ideal is 10-20 knots : 'Moderate Breeze' Beaufort 3-4' Not acceptable = Above 25 knots / gusts / stormy
• Rain
• Ideally no rain. Some rain acceptable
• Heavy or constant rain, not acceptable
• Temperature
• UK summer time: ideal is 15 degrees. Day time temp <15 problematic if raining >23 degrees is too hot
• Traffic
• DAY : Fastest predicted car journey times: best days are weekends
• TIMES : Fastest times start at 6am
• Significant decrease in upper bound time when departing in morning
• https://www.rac.co.uk/route-planner/traffic-news/a30/
GOOGLE MAPS TRAFFIC ESTIMATES BASED ON A 8am departure time
5.5-8hrs
Mon
5.5-8.2hrs
Tues
5.5-8hrs
Weds
5.5-8hrs
Thurs
5.5-8hrs
Fri
5.5-7.5hrs
Sun
5.3-7.7hrs
Sat
https://www.windalert.com/spot/15700

11. Wind vs Traffic : timing!
Data shows, go later, post rush-hour into London
https://www.eci.ox.ac.uk/publications/downloads/sinden06-windresource.pdf

12. Is it feasible to meet those needs?
Event Distance Av speed /
Wattage
Details
Ironman Roth 180km 40.0 kmph / 225
watts
1600m climbing
Smooth roads, some braking
Then ran a 2:55 marathon
Ironman Almere 2019 180km 41.3kmph / 222
watts
Low wind day
Then ran a 2:50 marathon
Ironman Almere 2018 25km section 46kmph / 225
watts
25km section on flat dyke
Medium tailwind, not a severely
blowy day. 42kmph / 200w
seems likely
E2/50c May 13th 2017 50 mile 47kmph / 265
watts
169bpm
E2/25 6th April 2019 25 mile 49.7 kmph / 295
watts
19km section OUT with a cross
tailwind = 52.5kmph / 285 watts
E2/25 June 24th 2017 12 mile
section
55kmph / 280
watts
Return leg along A14 with a
strong tailwind and traffic
• CTT events lead me to calculate that I travel at 41.5kmph off 200w in
net-neutral wind conditions along a smooth and flat dual carriageway
with low traffic.
• The opening hilly 200km to Exeter was completed at 38.8 kmph by
Michael Broadwidth....who was doing a 43hr ride
https://www.strava.com/activities/1653735399/analysis/0/18624
• Joe Skipper did 325 miles for a 12 Hour. I’m typically 10mins back per
4 hours on Joe in an Ironman. So that's 40mins over a 12hr, which is
15-20miles. Seems reasonable ballpark
• Alex Dowsett was 7 mins ahead of me over 1hour. Simple
extrapolation would be 90mins over a 12 hour…..roughly 30-40miles.
He's world-class, so a solid benchmark
• How good would Glenn Longland have had to be?
• Physiology : maximum 5% better.
• CdA : body position + bike : 3-5% worse
• Crr and drivetrain : 1-2% worse
• Route : can’t get any straighter than plotted
• Conditions : Weather ? Traffic must be lower

13. BIKE + RIDER + SPARES
Frame Trek Speed Concept Gen2 (M)
Wheels Head Jet 6 Disc Cover + Hed Jet 6 Front
Hunt 60s
Tyres Vittoria Corsa Speed 2.0 tubeless (75psi)
Continental 5000 tubeless
Saddle Adamo Attack
Power meter Assioma Favero Duo + Quarq Dzero
Gearing 11-28t x 52t (32t outer sprocket not usable)
SRAM E-Tap With oversize jockey wheels and extended rear mech
hanger
Cranks 147.5mm (reduces effective gearing by ~10% relative to
normal)
Head Unit Garmin 530 + External power supply
Helmet Bell Javelin (M) (or Giro Aerohead M)
Skin suit D2Z Encapsulator XS
D2Z calf guards
Gloves
Specialized Exos shoes, velotoze aero covers
Spares E-Tap battery + Multi Tool + Gas Cannister (?)
Caffeine tabs + aero jersey
Lights Exposure Tracer + Garmin Varia Radar
IN THE CAR
Frame Trek Speed Concept Gen2 (M)
Wheels Hunt 60 Rear with disc cover
Hunt 60 front
Giant 30mm front
Tyres All mounted with Conti 5000 TL
Bottles Rear saddle : 1 litre bottle
Frame : 500ml Bontrager aero bottle
Skinsuit : 500-700ml
= 2 litres
All with SiS Beta Fuel (85gram per 500ml)
= 260 grams CHO
CdA : 0.0190
Crr : 0.003
Drivetrain : 3%
Total mass : 79kg

14. Herne Hill Aerotesting – May 28th 2021

15. Okehampton
junction
Sparkford
junction
North
Waltham /
M3 Junction
• Rear saddle : 1 litre bottle
• Frame : 500ml Bontrager aero bottle
• Skinsuit : 500-700ml
• = 2 litres
• All with SiS Beta Fuel (85gram per 500ml)
• = 260 grams CHO
+ 3 stops
Total = 260x4 = 1040grams CHO
Total = 2L x 4 = 8 litres fluid
Execution : to be confirmed; 3/4/5 stop strategy

16. Plan & Milestones
March April May June July August September October
Training
High Intensity
Training
(indoors)
Training
Longer rides
(3-4hrs)
Planning
Assessing
Training
Longer rides
4hrs+
Racing
25 mile TT
50 mile TT
Engaging
Team and
making firm
plans
Aero &
Position
testing
Sourcing Kit
Training
Test Event
100 mile TT
+
Ride final
160km of
course into
London
Announce:
Launch /
announce /
fundraise
WINDOW 1
June 18th – July
24th
Training for
triathlon
Taper
Ironman :
Challenge
Roth or ITU
Almere : 11th
September
Recovery
Backup
WINDOW
w/c 4th 11th
18th October

17. ECCA 25 miles Stansted : 2nd May - COMPLETE
ECCA 50 miles Cambridge : 22nd May COMPLETE
https://www.cyclingtimetrials.org.uk/race-details/22116
Ashford 100mile : Sunday 6th June COMPLETE
https://www.cyclingtimetrials.org.uk/race-details/21775
OR
Brecon 100mile : 13th June
https://www.cyclingtimetrials.org.uk/race-details/22659
National 100mile : 4th July
https://www.cyclingtimetrials.org.uk/events/view/22684
OR
ECCA Norwich 100 mile : 11th July
https://www.cyclingtimetrials.org.uk/race-details/21324
RACE PREP
Ride the final 160km from
Andover into London.
Familiarize with route at point
fatigue will be highest

18. Managing risks
Route Bike
Wrong turn
Junction queuing (roundabouts & towns)
Traffic lights
Slow traffic (tractor)
Detached following vehicle
Puncture
Wheel failure
Bar extension failure
Chain snap
Chain drop
Brake failure
eTap gear failure
Rider Environment
Nutrition – lost bottle
Over-heat
Neck & Back
Toilet
Crash – pothole
Crash – debris
Crash -
Rain
Lack of wind
High crosswind

19. “the wonderful thing about endurance is that it finds you, you dont have go looking for it”
Training Strategy:
• Minimum ride time for maximum effect
• Use TT races to prepare
• Use turbo to test nutrition & position
• Fuel copiously…..except for 1 session per
week
• Take some trips and enjoy it
Maximum
• 6 rides per week
• 12 hours ride time
• Can do double days (fasted ride AM)
• Ride length 5 hours
• 3.5 hour turbo
• 20 mins at VO2 max in a session
• 90mins >90% FTP
Minimum
• 4 rides per week
• 8 hours ride time
• Minimum ride length 50 mins
Zone 3 – SS
Threshold
265-280
(tipping 310)
Zone 1 –
recovery /
TT pos
180-210
Zone 2 –
endurance
210-230
VO2
Max
350-400
WEEKEND (a) RACE + ZONE2 Endurance
WEEKEND (b) 3hr turbo
WEEKDAY (1) THRESHOLD
WEEKDAY (2) VO2
ENDURANCE TT : Z2
EASY FASTED MORNING RIDE + RUN
NOT 230-260w ‘easy tem
NOT Recovery <180
NOT sprints > 500w
NOT cadence <70
Pacing
http://www.timetriallingforum.co.uk/index.php?/top
Just ride on feel, your body will tell you, don't overc
patch, fuel well and you will ride through it (more or
https://cyclinguphill.com/tips-riding-12-hour-time-tri
Heart rate: 5-10bpm below 100mile average bpm

20. Notes on bikes vs cars – energy efficiency
I require the equivalent of 1 litre of petrol to travel 300 miles
Energy in
~ 8,000 calories = 32,000 Kj = 9kwh
Energy out
• 200 watts/hr = 0.2kwh
• 8000kj = 2.2kwh power (equivalent to 200ml petrol
• Equivalent to:
• Electric car travels = 2.5miles per 1kwh, so 23 miles 14 times more efficent
• 1 litre petrol = 9kwh = 32,000 kj (32mj)
• Petrol car = 45 miles per gallon = 10 miles per litre, so car goes 10 miles 30 times more efficient