Oh the joys of having a bike computer and being able to churn out meaningless statistics. Apparently, over the past 12 months I have
Cycled 1,035 miles (the distance from Los Angeles California to Auckland New Zealand)
It took me a total of 72 hours and 49 minutes
Which works out at an average speed of 14.2 mph
I have burnt 62,033 calories doing so
The average distance on any one ride was 32.3 miles
and the longest I cycled was 62 miles
It goes on but that is probably enough for now!
Sunday, 21 March 2010
Saturday, 6 March 2010
Essex Countryside
Well that’s that done, signed up for my first sponsored ride this year - The Essex Countryside. So I now have 8 weeks to overcome the enforced lay off because of the crappy weather over winter and get ready for a 60 mile ride.
Mind you, this has always been my least favourite ride. I don’t think it’s because it’s the first of the season, just that there have been some really bad parts of the route – last year going across a broken down disused car-park and round the back of Chelmsford shopping centre. Then getting soaked and frezzing cold in a downpour. And both years going virtually off-road which is not good news for road wheels and tyres.
Mind you, this year’s route will be different as it is starting in Chelmsford. And it has to be done and I am itching to get a descent ride and back into the groove. This will give me something to train for.
And it is for a very good cause – last year I raised nearly £800.
Mind you, this has always been my least favourite ride. I don’t think it’s because it’s the first of the season, just that there have been some really bad parts of the route – last year going across a broken down disused car-park and round the back of Chelmsford shopping centre. Then getting soaked and frezzing cold in a downpour. And both years going virtually off-road which is not good news for road wheels and tyres.
Mind you, this year’s route will be different as it is starting in Chelmsford. And it has to be done and I am itching to get a descent ride and back into the groove. This will give me something to train for.
And it is for a very good cause – last year I raised nearly £800.
Sunday, 24 January 2010
Sunday Ramblings
Another good training ride and back to something like my normal speed over my 26 mile training ride. I am now starting to get itchy feet, or should that be pedals, and after the bad weather layoff want to line up a longer ride. I’ll have to wait a couple of weeks though as life is going to get in the way of cycling.
Congratulations to Team Sky on the success of their first outing in the Tour Down Under (I still don' like their kit though). At long last we have a professional GB team and what a fantastic start they have made. When the Tour Down under first opened a week ago, team Sky marked their debut with a victory in the Cancer Council Helpline Classic, Greg Henderson leading home Sutton on that occasion. Then today they did it again as Chris Sutton led a one-two in the final stage in Adelaide.
And on the final day, to round off a stunning day for Team Sky, Henderson's display saw him move up to third on the overall standings. His victory in an intermediate sprint early in the final stage proved all-important in him taking the final podium place.
And the other new kids on the block, Lance Armstrong’s Radio Shack? Lance was placed 77th out of 129 riders in the stage to finish 25th overall. But I wouldn’t write him off just yet.
Congratulations to Team Sky on the success of their first outing in the Tour Down Under (I still don' like their kit though). At long last we have a professional GB team and what a fantastic start they have made. When the Tour Down under first opened a week ago, team Sky marked their debut with a victory in the Cancer Council Helpline Classic, Greg Henderson leading home Sutton on that occasion. Then today they did it again as Chris Sutton led a one-two in the final stage in Adelaide.
And on the final day, to round off a stunning day for Team Sky, Henderson's display saw him move up to third on the overall standings. His victory in an intermediate sprint early in the final stage proved all-important in him taking the final podium place.
And the other new kids on the block, Lance Armstrong’s Radio Shack? Lance was placed 77th out of 129 riders in the stage to finish 25th overall. But I wouldn’t write him off just yet.
Sunday, 17 January 2010
12 hour non-stop Relay for Life Sponsored Ride
I am not sure what sort of madness has come over me this evening but I have just suggested cycling 12 hours non-stop (apart from comfort breaks) as part of the Relay for Life fundraiser in Southend on 31 July http://www.facebook.com/event.php?eid=247516879849&ref=mf. And just to make life interesting I will be start at midnight and cycle through to mid-day with a couple of warm-up laps before then pulling Seraphina on her trailer bike.
What is Relay for Life I hear you ask?
Check out: http://www.cancerresearchuk.org/relay/
Relay For Life brings you and your town together to help beat cancer.
Throughout the year, teams fundraise in their local communities to support the work of Cancer Research UK. Then everyone comes together in an inspiring overnight celebration and commemoration that the whole community can be part of.
Relay events focus on fun for all the family, regardless of age or fitness level – everyone is welcome!
At the event everybody gathers at their local race track, park or sports field (Garons Park in the case of the Southend event) and take turns walking laps. Each team keeps at least one member on the track at all times, while all around them a party is in full swing.
Relay events have a friendly, festival-like atmosphere that the whole family can enjoy. Camping, music, stalls and entertainment will be laid on, and many of the teams taking part camp overnight
Requests for sponsorship will follow nearer the time!
What is Relay for Life I hear you ask?
Check out: http://www.cancerresearchuk.org/relay/
Relay For Life brings you and your town together to help beat cancer.
Throughout the year, teams fundraise in their local communities to support the work of Cancer Research UK. Then everyone comes together in an inspiring overnight celebration and commemoration that the whole community can be part of.
Relay events focus on fun for all the family, regardless of age or fitness level – everyone is welcome!
At the event everybody gathers at their local race track, park or sports field (Garons Park in the case of the Southend event) and take turns walking laps. Each team keeps at least one member on the track at all times, while all around them a party is in full swing.
Relay events have a friendly, festival-like atmosphere that the whole family can enjoy. Camping, music, stalls and entertainment will be laid on, and many of the teams taking part camp overnight
Requests for sponsorship will follow nearer the time!
Happy days are here again
Ahh what joy to be out on my bike again today after a snow enforced lay-off. I was actually singing out loud at one point.
Five weeks of no-road cycling has taken its toll though. My time over my 26 mile training course was down by a full five minutes – bad! And my endurance has suffered too as I doubt I could ride 60 miles without really having to pay for it. Still, now that the snow has gone I can put in a more concentrated training effort to be ready for the 150km (93 miles) Essex Spring Lamb sportive in April.
Today’s ride was full of the usual tom foolery which comes from being invisible once you get on a bike – even wearing multi-coloured cycling tops that poke your eyes out. Like the women crossing the road with her dog who, rather than waiting for a gap in the cars decides she can run fast enough to give Frogger a run for its money. Trouble is, she doesn’t stop when she gets to the cycle lane (there is a small kerb sort of thing between the road and cycle lane) and just keeps running straight out in front. She was full of apologies, which was nice, but what people don’t realise is, we could both get seriously hurt if I run into them at 20 miles an hour.
Then there was my Tom Foolery when I was a couple of miles from home and decided to overtake group of five riders. Having overtaken, I couldn’t let them overtake me now could I? Three of them did take up the chase though but I still got home first – and the other two rode past about 30 seconds later.
And then there was my philosophical moment as I pondered the sadness of the last of the unmelted snow, eeking out its life by hiding from the sun in the wintery shadows. Then I laughed as no more snow means cycling can resume!
Five weeks of no-road cycling has taken its toll though. My time over my 26 mile training course was down by a full five minutes – bad! And my endurance has suffered too as I doubt I could ride 60 miles without really having to pay for it. Still, now that the snow has gone I can put in a more concentrated training effort to be ready for the 150km (93 miles) Essex Spring Lamb sportive in April.
Today’s ride was full of the usual tom foolery which comes from being invisible once you get on a bike – even wearing multi-coloured cycling tops that poke your eyes out. Like the women crossing the road with her dog who, rather than waiting for a gap in the cars decides she can run fast enough to give Frogger a run for its money. Trouble is, she doesn’t stop when she gets to the cycle lane (there is a small kerb sort of thing between the road and cycle lane) and just keeps running straight out in front. She was full of apologies, which was nice, but what people don’t realise is, we could both get seriously hurt if I run into them at 20 miles an hour.
Then there was my Tom Foolery when I was a couple of miles from home and decided to overtake group of five riders. Having overtaken, I couldn’t let them overtake me now could I? Three of them did take up the chase though but I still got home first – and the other two rode past about 30 seconds later.
And then there was my philosophical moment as I pondered the sadness of the last of the unmelted snow, eeking out its life by hiding from the sun in the wintery shadows. Then I laughed as no more snow means cycling can resume!
Thursday, 14 January 2010
2010 Rides
My rides for 2010 are starting to shape up quite nicely. I just need to get out there and start road training - poxy weather permitting
2 May - Essex Countryside
13 June - Orchid Cycle Essex
4 July - London to Oxford
17 July - Essex Castles
18 July - London to Southend
5 Sept - Southend Bikathon
- London Skyride
3 Oct - Oxford to Cambridge
2 May - Essex Countryside
13 June - Orchid Cycle Essex
4 July - London to Oxford
17 July - Essex Castles
18 July - London to Southend
5 Sept - Southend Bikathon
- London Skyride
3 Oct - Oxford to Cambridge
Wednesday, 30 December 2009
Fitness basics: Turbo training
I have said it before but now is the time to get the turbo trainer out. There is not a good day's weather in sight and I am starting to feel sluggish and the need to get out on the bike. So this is probably the next best thing.
I am reposting an article here on training exercises so i don't loose them. The original is at: http://www.bikeradar.com/fitness/article/fitness-basics-turbo-training-24170
Fitness basics: Turbo training
By Leanda Cave and Nik Cook
By Leanda Cave and Nik Cook
Fitness basics: Turbo training (Dave Atkinson)
Turbo-trainers are ideal for winter bike training because of the speed at which you can get on the bike, have a good session and get off again.
Your warm-up doesn’t need to be as long as it is out on the road, you don’t have to contend with traffic or stop pedalling on descents, you can refuel with minimal interference to your session, there’s no such thing as punctures, and no fussing with the layers of clothing winter demands.
All this means you can concentrate solely on doing your training, and get more effort in on the turbo in a shorter amount of time than you can out on the road.
If you want to spend the money on an advanced indoor trainer that offers lots of feedback on your performance it can be a great tool, but you don’t have to. You can just use a heart rate monitor to determine your effort.
It's a good idea to do a bit of top-end speed work all year round, and the turbo is ideal for it. It makes getting into the new race season easier, and keeps you a lot fitter without having to put in the hours.
Chris Carmichael, Lance Armstrong’s former coach, discovered that his athletes were able to gain and hold onto much more fitness by doing short, fast and intense intervals over the winter compared to those who spent long hours just doing base miles.
The athletes doing the short stuff had a higher VO2 max – the measurement of the body’s ability to take in and use oxygen during exercise – and greater power output overall.
So you don’t need to do three-hour rides to get into shape; if 30 minutes is all the time you have in the morning or before dinner, get on the turbo.
Turbo work can also help you work the weak parts of your pedal stroke and improve your efficiency. Cycling technique isn’t simply a matter of how hard you can push down on the pedals; there is also an up-stroke, and one-legged drills on the turbo can help you develop that.
They’ll probably also show you that one of your legs is weaker than the other. Starting and/or finishing a session with a one-legged drill can help equalise your leg strength.
The five sessions listed are great for those new to the turbo and experienced riders as they all provide a great workout in less than an hour.
Session 1: 30-minute time trial (50 mins total)
Not so much a training session as a test. Perform it every month or so to see how your training is progressing. Warm up for 10 minutes, starting on the small chainring, largest rear sprocket (lowest gear) and medium resistance.
After every two minutes knock your gear up one sprocket aiming to maintain a cadence of 80-100rpm. After 10 minutes shift to the big ring (keep a medium resistance and you should be in the middle of the rear block) and ride as hard as you can for 30 minutes.
Cool down for 10 minutes, reversing the warm-up routine. Record the distance you achieved in the 30 minutes and try to beat it next time.
Session 2: Threshold booster (41-65 mins total)
3-6 x 5 mins with 3 mins recovery
This session is designed to raise your lactate threshold and your ability to perform at or near it. Warm up for 10 minutes in the same way as for Session 1. Shift to the big chainring and work hard for five minutes (aiming for a heart rate 15-25 beats below your maximum).
At the end of the five minutes drop to the small chainring, drop the resistance and spin easily for three minutes. Repeat this work/recovery cycle for three to six reps depending on ability. Cool down as in Session 1.
At the end of the five minutes drop to the small chainring, drop the resistance and spin easily for three minutes. Repeat this work/recovery cycle for three to six reps depending on ability. Cool down as in Session 1.
Session 3: Power blast (37-57 mins total)
5-10 x 1 min with 3 mins recovery
The Power blast will boost your explosive strength and power, allowing you to blast up short climbs or win the sprints to town signs. Warm up for 10 minutes in the same way as for Session 1.
Shift to the big ring and your smallest sprocket. Sprint flat out for one minute (try not to rock the bars too much – your frame might not like it!), initially building momentum out of the saddle before sitting down and carrying the speed through.
5-10 x 1 min with 3 mins recovery
The Power blast will boost your explosive strength and power, allowing you to blast up short climbs or win the sprints to town signs. Warm up for 10 minutes in the same way as for Session 1.
Shift to the big ring and your smallest sprocket. Sprint flat out for one minute (try not to rock the bars too much – your frame might not like it!), initially building momentum out of the saddle before sitting down and carrying the speed through.
At the end of the minute spin really easily in a low gear against low resistance for three minutes. Repeat this work/recovery cycle for five to 10 reps depending on ability. Cool down as in Session 1.
Session 4: One-legged wonder (40 mins)
5 x 1 min left leg, 5 x 1 min right leg
This is more of a technique than a fitness session, although it will help to even out any imbalances between your legs. Warm up for 10 minutes in the same way as for Session 1.
Stay in the same gear/resistance as at the end of the warm-up, but cycle one-legged for the next 10 minutes, alternating one minute left and one minute right. Concentrate on maintaining a high (80-100rpm) cadence and on a smooth, fluid technique.
Next, shift into the big ring and ride moderately hard with both legs for 10 minutes, keeping up the same cadence and the same feel of fluidity. Cool down as in Session 1.
5 x 1 min left leg, 5 x 1 min right leg
This is more of a technique than a fitness session, although it will help to even out any imbalances between your legs. Warm up for 10 minutes in the same way as for Session 1.
Stay in the same gear/resistance as at the end of the warm-up, but cycle one-legged for the next 10 minutes, alternating one minute left and one minute right. Concentrate on maintaining a high (80-100rpm) cadence and on a smooth, fluid technique.
Next, shift into the big ring and ride moderately hard with both legs for 10 minutes, keeping up the same cadence and the same feel of fluidity. Cool down as in Session 1.
Session 5: Stairway to heaven (42 mins)
3 x 6 minutes of ascending difficulty with 2 mins recovery
One for building hill strength and mental toughness. Warm up for 10 minutes in the same way as for Session 1. Shift to the big ring but select a moderate sprocket, like 22. Resistance should be at about a third of your turbo's maximum. Ride moderately hard.
After three minutes, shift up two gears and try to maintain the same cadence for a further two minutes. Finally, shift up another two gears and ride hard for a minute out of the saddle.
Drop to the small chainring, drop the resistance and recover with easy spinning for two minutes. Shift back to the big ring but this time perform the '3 mins, 2 mins, 1 min' sequence with two more clicks of resistance.
Recover for two minutes again and then work through the '3-2-1' once more, again cranking it up by two clicks. Cool down as in Session 1. Be warned, though, this is a toughie
3 x 6 minutes of ascending difficulty with 2 mins recovery
One for building hill strength and mental toughness. Warm up for 10 minutes in the same way as for Session 1. Shift to the big ring but select a moderate sprocket, like 22. Resistance should be at about a third of your turbo's maximum. Ride moderately hard.
After three minutes, shift up two gears and try to maintain the same cadence for a further two minutes. Finally, shift up another two gears and ride hard for a minute out of the saddle.
Drop to the small chainring, drop the resistance and recover with easy spinning for two minutes. Shift back to the big ring but this time perform the '3 mins, 2 mins, 1 min' sequence with two more clicks of resistance.
Recover for two minutes again and then work through the '3-2-1' once more, again cranking it up by two clicks. Cool down as in Session 1. Be warned, though, this is a toughie
Sunday, 6 December 2009
A Year Ago
It’s hard to believe that it was 12 months ago that I crashed out on ice and broke my elbow. Mind you, looking out of the window today with the rain poring down and the wind blowing, I would rather be out there in the cold, trying to avoid ice than stuck inside with the utterly boring purgatory that is otherwise called a turbo trainer
Sunday, 15 November 2009
Autumn Bike Ride
This was never going to be a record breaking ride as I had been off the bike for three weeks due to illness and other reasons. So I thought why not do my training ride but take my camera and take some snaps. And here they are. http://www.flickr.com/photos/tonysingleton/sets/72157622682535187/
Monday, 19 October 2009
The answer to age old mystery
So now I know why cyclists shave their legs. Or is this just another excuse to go smooth?
"Cleaning debris out of wounds is an awful lot easier without hairs in the way. It’s one of the main reasons for cyclists shaving their legs."
Link -> How to deal with road rash
"Cleaning debris out of wounds is an awful lot easier without hairs in the way. It’s one of the main reasons for cyclists shaving their legs."
Link -> How to deal with road rash
Sunday, 4 October 2009
A great 40 mile ride this morning
The sea front was closed because of a 10k fun run so I went back to my 12 mile training circuit. As it turned out I’m glad I did as the headwinds were back blowing along the part of the sea front I was able to ride. A wonderful crisp autumn morning gave me the chance to try out my new autumn / winter kit which performed a treat. I doubt that there is a better way to spend a Sunday morning.
http://connect.garmin.com/activity/15270849
http://connect.garmin.com/activity/15270849Sunday, 20 September 2009
From tears to cheers
Today I had planned on going to the London Skyride with Tatia and Seraphina, but those wonderful people at C2C rail who delight in their engineering works, decided today would be a good day for yet more and replaced trains with buses along part of the route. This meant we were unable to go.
But every could has a silver lining and I went off on a 25 mile training run which was just about as perfect as a bike ride is ever going to be. The sun had come out but there was still an autumn chill on the air which kept me nice and cool. The wind was blowing from the north which meant no headwinds along the seafront, either coming or going, I climbed a hill a normally hit fairly easily and actually enjoyed it! A car actually stopped and gave way to me where parked cars would have made it difficult to pass and the driver of a car that pulled out in front of me at a round about actually waved, smiled and shouted “sorry” out of his window.
http://connect.garmin.com/activity/13636254
After a shower and quick bite to eat it was out on the mountain bike this time with Seraphina’s trailer bike and Tatia on her bike. We had a nice easy ride along the sea-front with an ice-cream, and beer stop (8.5 miles in 2 hours). That must have been one of my slowest rides ever, but still great fun. Especially with Seraphina pedalling as hard as she could to try and get as fast we could go. Needless to say, I gently applied the brakes when we topped 15mph.
http://connect.garmin.com/activity/13657443
But every could has a silver lining and I went off on a 25 mile training run which was just about as perfect as a bike ride is ever going to be. The sun had come out but there was still an autumn chill on the air which kept me nice and cool. The wind was blowing from the north which meant no headwinds along the seafront, either coming or going, I climbed a hill a normally hit fairly easily and actually enjoyed it! A car actually stopped and gave way to me where parked cars would have made it difficult to pass and the driver of a car that pulled out in front of me at a round about actually waved, smiled and shouted “sorry” out of his window.
http://connect.garmin.com/activity/13636254
After a shower and quick bite to eat it was out on the mountain bike this time with Seraphina’s trailer bike and Tatia on her bike. We had a nice easy ride along the sea-front with an ice-cream, and beer stop (8.5 miles in 2 hours). That must have been one of my slowest rides ever, but still great fun. Especially with Seraphina pedalling as hard as she could to try and get as fast we could go. Needless to say, I gently applied the brakes when we topped 15mph.
http://connect.garmin.com/activity/13657443
Sunday, 13 September 2009
No fat tyres
Funny how things turn out isn’t it. It should have been my last sponsored ride of the year today – the Foulness Bike Ride. I have to admit the name doesn’t sound very attractive does it? Well, Foulness Island is owned by the MOD and is rich in wildlife and a haven for birds. Apparently there was a god chance of seeing avocet, geese, herons, kestrels, merlins and many other birds. And with no cars at all on the roads, it seemed like a good way to end the sponsored ride season.
So I was up at 7.30, tucking into my usual pre-ride porridge when I read the small print: “he four mile circuit beyond the village includes a short stretch of gravelled road suitable only for touring cycles or mountain bikes with stout tyres”. Unfortunately the tyres on my road bike don’t quite fall into that category. I suppose I could have unhooked Seri’s trailer bike from my mountain bike and used that, but I thought to hell with it and set off out along the seas front.
And what a bloody great ride it was. Hardly any wind and what there was was bowing from the north (from inland) so there were hardly headwinds. The sky was overcast and the temperature ideal for a Sunday morning ride. And even the hills in Leigh-on-sea didn’t seem too bad.
So as it turned out, I was very pleased that I didn’t do the Foulness bike ride.
http://connect.garmin.com/activity/13175372
So I was up at 7.30, tucking into my usual pre-ride porridge when I read the small print: “he four mile circuit beyond the village includes a short stretch of gravelled road suitable only for touring cycles or mountain bikes with stout tyres”. Unfortunately the tyres on my road bike don’t quite fall into that category. I suppose I could have unhooked Seri’s trailer bike from my mountain bike and used that, but I thought to hell with it and set off out along the seas front.
And what a bloody great ride it was. Hardly any wind and what there was was bowing from the north (from inland) so there were hardly headwinds. The sky was overcast and the temperature ideal for a Sunday morning ride. And even the hills in Leigh-on-sea didn’t seem too bad.
So as it turned out, I was very pleased that I didn’t do the Foulness bike ride.
http://connect.garmin.com/activity/13175372
Thursday, 10 September 2009
Beginner technique: Five common cycling mistakes
(BikeRadar http://www.bikeradar.com/fitness/article/beginner-technique-five-common-cycling-mistakes-22915)
If you want to be faster and more confident on your bike, it's not just a matter of putting the miles in and getting fitter. You also need to think about good technique and preparation.
Simple mistakes can cost you valuable time and effort on the road or the trails, but with a bit of practice these can be easily corrected, resulting in more confidence, less energy consumption and higher speeds, so you'll no longer be lagging behind your mates or limping over the finish line way off the pace.
Poor cornering technique
You want to be able to take corners smoothly and without losing too much pace, so adjust your speed as you approach the turn – do not brake while cornering.
Make sure your inside pedal is up and press down on the outside pedal. Lean the bike, as opposed to steering it, keeping your body weight centred over the bike. Always look where you’re heading.
If you're on a road or track that's closed to traffic then use the whole space: drift across to reach the apex of the corner and then accelerate out of the turn.
Sharp braking on descents
Applying light gradual pressure on both brakes at the same time is more effective when you're learning to ride than slamming them on. Braking too sharply on a descent can make you lose control.
Try the on/off technique to prevent brakes overheating. On the road, try sitting up instead of braking, as this increases wind resistance and will slow you down.
Practise on hills you’re familiar with, each time applying the brakes a little less. Also practise with experienced riders and try to follow their line of travel.
Wrong gears on climbs
You must be in the correct gear approaching a climb. Don’t leave it too late. If you have to switch from a high gear to a low one once you start climbing then you risk dropping the chain.
Cycling up a hill in a high gear means your muscles recruit more fast-twitch muscle fibres. Fast-twitch fibres fatigue quickly and take a long time to recover. If you change to an easier gear and higher cadence, you conserve energy and save your fast-twitch fibres for later.
Saddle too high or too low
The correct saddle height is crucial.
You risk injury if it’s too high or too low, and reduce the power you can generate. Here’s a simple test: sit on the bike, and at the bottom of the pedal-stroke the leg should be almost straight but the heel should stay on the pedal without stretching.
Bike isn't prepared or maintained
Now that you’ve improved your skills, don’t mess it up with poor pre-ride or pre-race preparation. Ensure you’ve checked your bike over – that all bolts are tight and pedals are secure, chain is oiled and saddle is at correct angle.
Check tyres are free from cuts or glass and tyres are pumped up.
Ensure brakes are not touching the wheel and that it spins freely. Check that brake pads/blocks aren't worn. Finally, the caliper brakes found on road bikes can get knocked in transport, so check before setting off.
If you want to be faster and more confident on your bike, it's not just a matter of putting the miles in and getting fitter. You also need to think about good technique and preparation.
Simple mistakes can cost you valuable time and effort on the road or the trails, but with a bit of practice these can be easily corrected, resulting in more confidence, less energy consumption and higher speeds, so you'll no longer be lagging behind your mates or limping over the finish line way off the pace.
Poor cornering technique
You want to be able to take corners smoothly and without losing too much pace, so adjust your speed as you approach the turn – do not brake while cornering.
Make sure your inside pedal is up and press down on the outside pedal. Lean the bike, as opposed to steering it, keeping your body weight centred over the bike. Always look where you’re heading.
If you're on a road or track that's closed to traffic then use the whole space: drift across to reach the apex of the corner and then accelerate out of the turn.
Sharp braking on descents
Applying light gradual pressure on both brakes at the same time is more effective when you're learning to ride than slamming them on. Braking too sharply on a descent can make you lose control.
Try the on/off technique to prevent brakes overheating. On the road, try sitting up instead of braking, as this increases wind resistance and will slow you down.
Practise on hills you’re familiar with, each time applying the brakes a little less. Also practise with experienced riders and try to follow their line of travel.
Wrong gears on climbs
You must be in the correct gear approaching a climb. Don’t leave it too late. If you have to switch from a high gear to a low one once you start climbing then you risk dropping the chain.
Cycling up a hill in a high gear means your muscles recruit more fast-twitch muscle fibres. Fast-twitch fibres fatigue quickly and take a long time to recover. If you change to an easier gear and higher cadence, you conserve energy and save your fast-twitch fibres for later.
Saddle too high or too low
The correct saddle height is crucial.
You risk injury if it’s too high or too low, and reduce the power you can generate. Here’s a simple test: sit on the bike, and at the bottom of the pedal-stroke the leg should be almost straight but the heel should stay on the pedal without stretching.
Bike isn't prepared or maintained
Now that you’ve improved your skills, don’t mess it up with poor pre-ride or pre-race preparation. Ensure you’ve checked your bike over – that all bolts are tight and pedals are secure, chain is oiled and saddle is at correct angle.
Check tyres are free from cuts or glass and tyres are pumped up.
Ensure brakes are not touching the wheel and that it spins freely. Check that brake pads/blocks aren't worn. Finally, the caliper brakes found on road bikes can get knocked in transport, so check before setting off.
Sunday, 6 September 2009
Southend Bikathon 2009
There’s something rather strange about me and the Southend bikeathon in that it never quite goes according to plan.
Take this year for example, I had planned to ride it with Seri on her trailer bike and Tatia. The evening before I drive them round the route and half way through Seri announces that it looks a “bit far” and doesn’t think she’ll do it after all. Then promptly falls asleep. The next morning, she proclaims that she has a pain “inside” her neck. So the best laid plans of us riding the bikeathon as a family disappear with the morning dew.
Take this year for example, I had planned to ride it with Seri on her trailer bike and Tatia. The evening before I drive them round the route and half way through Seri announces that it looks a “bit far” and doesn’t think she’ll do it after all. Then promptly falls asleep. The next morning, she proclaims that she has a pain “inside” her neck. So the best laid plans of us riding the bikeathon as a family disappear with the morning dew.
My third bike with Seri's trailer bike attached
So it’s off to the start with Tatia and Seri coming along to support rather than take part. As I make my way to the start line, oh joy, my bike computer won’t turn on. I should have seen that one coming as I don’t think I have managed to ride the bikeathon with it working – last year it packed up half way through.
Well, what with now doing it on my own, and without my trusty Garmin, I thought that might as well go all out and do the course as fast as I can – not that I could time myself, pace myself, or have the faintest idea how well I was doing!
Still, I was able to make a rough estimate. The bikeathon route is also my regular training route so I know that it’s about 26.5 miles. I started at about 9.02 and know from the photograph Tatia took when I finished that it was… You know what, even the camera failed to save the date and time of the photograph! So the best I can do is Tatia thinks it was about 10.50 which means I took about 1 hours 45 minutes giving an average speed of 15 miles per hour. Well at least that sounds about right!
Sunday, 16 August 2009
World bike bog snorkelling championships
Biking through a muddy bog wearing lead weights isn't exactly what most people like to do with their weekends.
But for some people the World Mountain Bike Bog Snorkelling Championships is a must-do event.
In the Powys town of Llanwrtyd Wells, cyclists ride along the bottom of a 6ft deep peat bog wearing a mask and snorkel. Not my idea of fun I have to say.
Competitors first added a mountain bike to the bog-snorkelling proceedings in 2005 and it has been growing in popularity ever since. Those who accept the challenge use a bike prepared with a lead-filled frame and water-filled tyres to ensure grip on the pond bottom. A far cry from saving a few grams here and there on a road bike.
And talking of road bikes, it's time I got out on mine.
But for some people the World Mountain Bike Bog Snorkelling Championships is a must-do event.
In the Powys town of Llanwrtyd Wells, cyclists ride along the bottom of a 6ft deep peat bog wearing a mask and snorkel. Not my idea of fun I have to say.
Competitors first added a mountain bike to the bog-snorkelling proceedings in 2005 and it has been growing in popularity ever since. Those who accept the challenge use a bike prepared with a lead-filled frame and water-filled tyres to ensure grip on the pond bottom. A far cry from saving a few grams here and there on a road bike.
And talking of road bikes, it's time I got out on mine.
Tuesday, 11 August 2009
Cycle away from stress
By Matthew Barbour, Cycling Plus
Whatever the reason for your cycling, one thing’s for sure – your two-wheel habit can be as good for your state of mind as it is for your body.
“Cycling is one of the most effective treatments for stress and in many cases has been proven to be as effective as medication – if not more so,” says Neil Shah, psychotherapist and director of the Stress Management Society.
“Over four times more GPs now prescribe exercise therapy as their most common treatment for stress and depression when compared to three years ago.”
In an age where we’re never more than an arm’s length from our mobiles and BlackBerries, stress is a bigger issue than ever. According to a recent CBI/Axa survey, stress is the single biggest cause of absence from work, costing the UK economy a staggering £4 billion a year.
“All too often, people look for a cure to stress once the horse has bolted, when it’s much healthier to develop ways to deal with stress on a day-to-day level before it gets to that stage,” Shah says.
“Riding a bike is ideal because it’s so accessible and achievable – and the mountain of scientific evidence pointing towards its stress-busting properties is growing by the day.”
Mental boost
Perhaps the best known mental exercise boost is the ‘runner’s high’ experienced by endurance athletes, now proven by German researchers to be more than a rather pleasant figment of the imagination.
University of Bonn neurologists visualised endorphins in the brains of 10 volunteers before and after a two-hour running session using a technique called positive emission tomography (PET).
Comparing the pre- and post-run scans, they found evidence of more opiate binding of the happy hormone in the frontal and limbic regions of the brain, areas known to be involved in emotional processing and stress.
“There’s a direct link between feelings of wellbeing and endurance exercise of all kinds, and for the first time this study proves the physiological mechanism behind that,” says study co-ordinator Professor Henning Boecker.
And because the runner’s high only seems to kick in after at least an hour’s exercise, ironically you’re more likely to experience it in the saddle than on foot!
The mind-body connection doesn’t stop there. Researchers from Illinois University in the US found that an improvement of only five percent in cardiorespiratory fitness from aerobic exercise led to an improvement of up to 15 percent in mental tests and ability to deal with stress.
“It boosts blood flow – and, in turn, oxygen – to your brain, which fires and regenerates receptors, explaining how exercise helps ward off Alzheimer’s,” says study author Professor Arthur Kramer.
And when it comes to rhythm, cycling knows no equal. “Stress makes your heart beat faster, which leads to shallow, fast breathing, a build-up of CO2 and a lack of oxygen in the brain, leading to more stress,” says Shah.
“Cycling actually forces you to regulate your breathing, as well as to breathe deeper to expel any lingering CO2 – both key methods used to alleviate stress in non-riders, so you’re practising proven clinical techniques.”
And, according to University of Bristol psychologists, expanding your lungs lifts your diaphragm, taking pressure off the nerve centre in your solar plexus and relieving the stress on your central nervous system.
Sleep it off
A common problem with stress is finding the ‘off’ switch, and without sufficient sleep that just isn’t possible, according to Professor Jim Horne from the Sleep Research Centre at Loughborough University.
“Reducing regular sleep by just one hour each night can lead to a spike in the stress hormone cortisol, which can prevent deep, regenerative sleep, making it even harder to sleep,” he says. “Exercise is the one factor that has been shown to redress that imbalance.”
So those hill intervals won’t just knacker you out in the short-term, they’ll also help you catch some quality shut-eye. “Exercising outside also exposes you to daylight, which helps get your circadian rhythm back in sync,” says Horne.
And the social side of cycling could be doing you as much good as the exercise. UCLA researchers found that socialising releases the hormone oxytocin, which buffers the ‘fight or flight’ response to calm you down.
Another study from Harvard Medical School found those with the most friends cut their risk of death by more than 60 percent, reducing blood pressure and strengthening the immune system.
The results were so significant, researchers concluded, that not having close friends is as detrimental to your health as smoking or carrying extra weight. Factor in cycling and you’ll be fighting fit for a long time to come.
Whatever the reason for your cycling, one thing’s for sure – your two-wheel habit can be as good for your state of mind as it is for your body.
“Cycling is one of the most effective treatments for stress and in many cases has been proven to be as effective as medication – if not more so,” says Neil Shah, psychotherapist and director of the Stress Management Society.
“Over four times more GPs now prescribe exercise therapy as their most common treatment for stress and depression when compared to three years ago.”
In an age where we’re never more than an arm’s length from our mobiles and BlackBerries, stress is a bigger issue than ever. According to a recent CBI/Axa survey, stress is the single biggest cause of absence from work, costing the UK economy a staggering £4 billion a year.
“All too often, people look for a cure to stress once the horse has bolted, when it’s much healthier to develop ways to deal with stress on a day-to-day level before it gets to that stage,” Shah says.
“Riding a bike is ideal because it’s so accessible and achievable – and the mountain of scientific evidence pointing towards its stress-busting properties is growing by the day.”
Mental boost
Perhaps the best known mental exercise boost is the ‘runner’s high’ experienced by endurance athletes, now proven by German researchers to be more than a rather pleasant figment of the imagination.
University of Bonn neurologists visualised endorphins in the brains of 10 volunteers before and after a two-hour running session using a technique called positive emission tomography (PET).
Comparing the pre- and post-run scans, they found evidence of more opiate binding of the happy hormone in the frontal and limbic regions of the brain, areas known to be involved in emotional processing and stress.
“There’s a direct link between feelings of wellbeing and endurance exercise of all kinds, and for the first time this study proves the physiological mechanism behind that,” says study co-ordinator Professor Henning Boecker.
And because the runner’s high only seems to kick in after at least an hour’s exercise, ironically you’re more likely to experience it in the saddle than on foot!
The mind-body connection doesn’t stop there. Researchers from Illinois University in the US found that an improvement of only five percent in cardiorespiratory fitness from aerobic exercise led to an improvement of up to 15 percent in mental tests and ability to deal with stress.
“It boosts blood flow – and, in turn, oxygen – to your brain, which fires and regenerates receptors, explaining how exercise helps ward off Alzheimer’s,” says study author Professor Arthur Kramer.
And when it comes to rhythm, cycling knows no equal. “Stress makes your heart beat faster, which leads to shallow, fast breathing, a build-up of CO2 and a lack of oxygen in the brain, leading to more stress,” says Shah.
“Cycling actually forces you to regulate your breathing, as well as to breathe deeper to expel any lingering CO2 – both key methods used to alleviate stress in non-riders, so you’re practising proven clinical techniques.”
And, according to University of Bristol psychologists, expanding your lungs lifts your diaphragm, taking pressure off the nerve centre in your solar plexus and relieving the stress on your central nervous system.
Sleep it off
A common problem with stress is finding the ‘off’ switch, and without sufficient sleep that just isn’t possible, according to Professor Jim Horne from the Sleep Research Centre at Loughborough University.
“Reducing regular sleep by just one hour each night can lead to a spike in the stress hormone cortisol, which can prevent deep, regenerative sleep, making it even harder to sleep,” he says. “Exercise is the one factor that has been shown to redress that imbalance.”
So those hill intervals won’t just knacker you out in the short-term, they’ll also help you catch some quality shut-eye. “Exercising outside also exposes you to daylight, which helps get your circadian rhythm back in sync,” says Horne.
And the social side of cycling could be doing you as much good as the exercise. UCLA researchers found that socialising releases the hormone oxytocin, which buffers the ‘fight or flight’ response to calm you down.
Another study from Harvard Medical School found those with the most friends cut their risk of death by more than 60 percent, reducing blood pressure and strengthening the immune system.
The results were so significant, researchers concluded, that not having close friends is as detrimental to your health as smoking or carrying extra weight. Factor in cycling and you’ll be fighting fit for a long time to come.
Saturday, 8 August 2009
Cheap Bikes from Asda etc...
...or bike shaped objects (BSO) as they are better known. With the increased interest in cycling, the number of chap bikes on the market has has also increased. But are they worth buying? According to the following blog, the £70 bike from Asda is definitely not. Asda bike - the first ride
This is a great shame as Asda’s aim to sell bikes at no profit to encourage everyone to get on their bikes is a laudable one. The great pity about this is that people will be tempted by the cheap prices to give cycling a go and then consign their BSO to the back of the garage or garden shed after the first attempt. Far better to spend a few more pounds on something that is enjoyable to ride.
This is a great shame as Asda’s aim to sell bikes at no profit to encourage everyone to get on their bikes is a laudable one. The great pity about this is that people will be tempted by the cheap prices to give cycling a go and then consign their BSO to the back of the garage or garden shed after the first attempt. Far better to spend a few more pounds on something that is enjoyable to ride.
Thursday, 30 July 2009
My August Ride
As I haven't entered any sponsored rides for August, I thought I would head out on one of my own (65 miles through Essex and including a Ferry ride - and yes it really is a ferry!):
Wednesday, 22 July 2009
London to Southend 2009
So what was I doing up at 5 am on a Sunday morning, eating a large bowl of porridge? Simple. Getting ready to leave for the London to Southend bike ride. As I live near Southend I had to get the train to London and then cycle back again.
The London to Southend is my favourite ride of the year and this is the third year I have ridden it. The ride is organised by the British Heart Foundation, a charity that is important to me as I underwent an angioplasty six years ago.
Getting out of Stratford Station and making my way to Victoria Park seemed to take forever due to the usual crowds of bikes. Still, the weather was nice and sunny (hi Alex). From the look of the roads there had been some heavy downpours along the route but luckily I missed them and didn’t get as I had feared I would.
There seemed to be a lot more people taking part this year and the roads out of London were a lot busier than usual. It would also have been a lot easier and less risky if people taking parts in events take some lessons about how to ride in group or at least think about what they are doing. I lost count of the number of times someone cut in front of me or overtook on the inside as I as pulling in. Never mind though as I got to the end without incident.
Still, there is nothing like the excitement of starting off in a ride like this, knowing there is around 55 miles in front of you before you get home. The route wound through the backstreets of Hackney and Leytonstone, before leaving the city behind and winding up the long, steep hill of Chigwell Row. The bonus though is that there is a long straight downhill too! The uphill is what looks like a mountain range at around seven miles in.
But once that is over, it is out into the country lanes of Essex. And time to play spot the bank robber’s house as we ride through Chigwell and beyond (only joking).
The rest of the ride was a lot of fun, cycling mainly through leafy lanes. The training I had been put in paid off too. There was though one hill climb near the end where my thigh muscle cramped and I couldn’t bend my leg. But after a couple of minutes rest all was fine again.
The wind was blowing fairly strongly for the last few miles too. But that did nothing to dampen the flood of emotion as I crossed the finish line 52 miles and 3 hours and 40 minutes later; a 10 minute improvement on last year.
Seraphina and me at the finish line
Ride data: http://connect.garmin.com/activity/9150415
The London to Southend is my favourite ride of the year and this is the third year I have ridden it. The ride is organised by the British Heart Foundation, a charity that is important to me as I underwent an angioplasty six years ago.
Getting out of Stratford Station and making my way to Victoria Park seemed to take forever due to the usual crowds of bikes. Still, the weather was nice and sunny (hi Alex). From the look of the roads there had been some heavy downpours along the route but luckily I missed them and didn’t get as I had feared I would.
There seemed to be a lot more people taking part this year and the roads out of London were a lot busier than usual. It would also have been a lot easier and less risky if people taking parts in events take some lessons about how to ride in group or at least think about what they are doing. I lost count of the number of times someone cut in front of me or overtook on the inside as I as pulling in. Never mind though as I got to the end without incident.
Still, there is nothing like the excitement of starting off in a ride like this, knowing there is around 55 miles in front of you before you get home. The route wound through the backstreets of Hackney and Leytonstone, before leaving the city behind and winding up the long, steep hill of Chigwell Row. The bonus though is that there is a long straight downhill too! The uphill is what looks like a mountain range at around seven miles in.
But once that is over, it is out into the country lanes of Essex. And time to play spot the bank robber’s house as we ride through Chigwell and beyond (only joking).
The rest of the ride was a lot of fun, cycling mainly through leafy lanes. The training I had been put in paid off too. There was though one hill climb near the end where my thigh muscle cramped and I couldn’t bend my leg. But after a couple of minutes rest all was fine again.
The wind was blowing fairly strongly for the last few miles too. But that did nothing to dampen the flood of emotion as I crossed the finish line 52 miles and 3 hours and 40 minutes later; a 10 minute improvement on last year.
Seraphina and me at the finish lineRide data: http://connect.garmin.com/activity/9150415
Friday, 17 July 2009
Is it for real?
This appeared on snopes.com with the question "is is true?".
Sadly, and disgracfully it is. It shows a motorist plowing into a group of bicyclists has has aspect of cartoonish violence to it that has led many viewers to question whether it might have been faked or staged (possibly for a film shoot). However, the accident depicted in this picture was, unfortunately, all too real.
The incident shown here took place on 1 June 2008 during a 34-kilometer bicycle race along a highway running between the Mexican towns of Playa Bagdad and Matamoros. According to police, a 28-year-old motorist, apparently under the influence of alcohol, fell asleep at wheel of his Grand Marquis and plowed into a group of twenty cyclists who were participating in the race, throwing several of them high into the air as pictured above. The collision killed one of the cyclists, Alejandro Alvarez, and injured ten others. The moment of impact was captured by photographer Jose Fidelino Vera Hernandez.
From: http://www.snopes.com/photos/accident/bikerace.asp
Sunday, 28 June 2009
That was an eventful 40 miles
What a ride that was. Enjoyable, frustrating, fascinating, and embarrassing.
Why embarrassing? Because I fell off. Didn’t crash, didn’t hit anything, no mechanical failure. Just fell off. How come? Well, I recently bought a new pair of pedals which my shoes clip into (go figure). Stories abound on forums and at my cycling club that just falling over with clipless pedals is quite a common occurrence while trying to get used to them. Anticipation is everything. And failing to anticipate that I might need to put my foot on the ground was certainly the cause of the problem in my case.
This isn’t as dumb as it sounds. Picture this. I was cycling up a hill with a roundabout at the top. There was a queue of cars which I cycled up the inside of. Then, when I got to the roundabout, I was second guessing if the car in front would go so that I could follow him round. Well, it turned out that he wasn’t going to move off and as I was still having to pedal quite hard (I was going up hill remember), I didn’t try to free my shoes until the last minute. Then panic sets in and there is no way they are ever going to unclip. And I have to admit, I felt like the dumbest idiot ever to get on a bike. I simply came to a halt and toppled over onto the pavement. Luckily ending up with nothing more serious than road rash on my left shin. But why bother with clipless pedals? (although I refute the statement that it’s safer):
and just how dumb did I look? A bit like this:
And so to frustrating. For some reason, and I know not what, the spokes on my front wheel decided to take it in turns to come lose. And there is nothing more irritating than hearing a bussing sound while riding. To be exact, any roadie will tell, the bike should be silent apart from the noise of the tyres. It’s one of the golden rules of road cycling. Similar to your bike having to be at least 10 times shinier than when you bought it. I must have stopped at least four or five times to tighten the spokes. Time for a service I think.
And fascinating? I didn’t have any particular route planned and turned off of the main road, following a sign to Fambridge. No idea why and the road didn’t go any further than Fambridge anyway. But I came across this which I can only describe as a cross between a tombstone and an obelisk.
It certainly wasn’t a long lived airfield, only having been open for 9 months but it does claim to have been the first in England. I suppose opening and closing an airfield wasn’t that much of big thing back in 1909 either. A quick Google search revealed that:
It marks the site of what was almost certainly Britain’s earliest dedicated airfield. ... [But] Fambridge proved a failure, except as a bog. The rickety flying machines, far from heading into the skies, tended to get mired down in the Essex mud.
http://www.echo-news.co.uk/echofeatures/memories/4100526.How_flying_machines_began_life_in_Essex_village/
And just down the road the claim for the control and rule of England was settled by a battle which took place at Ashingdon in 1016 AD, when Canute fought Edmund and won both the battle and soon after, secured the Kingdom of all England including the Saxon Wessex and their territories.
All that from taking a right turn and exploring a little.
And enjoyable? Any time spent riding a bike is enjoyable, no matter what.
Why embarrassing? Because I fell off. Didn’t crash, didn’t hit anything, no mechanical failure. Just fell off. How come? Well, I recently bought a new pair of pedals which my shoes clip into (go figure). Stories abound on forums and at my cycling club that just falling over with clipless pedals is quite a common occurrence while trying to get used to them. Anticipation is everything. And failing to anticipate that I might need to put my foot on the ground was certainly the cause of the problem in my case.
This isn’t as dumb as it sounds. Picture this. I was cycling up a hill with a roundabout at the top. There was a queue of cars which I cycled up the inside of. Then, when I got to the roundabout, I was second guessing if the car in front would go so that I could follow him round. Well, it turned out that he wasn’t going to move off and as I was still having to pedal quite hard (I was going up hill remember), I didn’t try to free my shoes until the last minute. Then panic sets in and there is no way they are ever going to unclip. And I have to admit, I felt like the dumbest idiot ever to get on a bike. I simply came to a halt and toppled over onto the pavement. Luckily ending up with nothing more serious than road rash on my left shin. But why bother with clipless pedals? (although I refute the statement that it’s safer):
and just how dumb did I look? A bit like this:
And so to frustrating. For some reason, and I know not what, the spokes on my front wheel decided to take it in turns to come lose. And there is nothing more irritating than hearing a bussing sound while riding. To be exact, any roadie will tell, the bike should be silent apart from the noise of the tyres. It’s one of the golden rules of road cycling. Similar to your bike having to be at least 10 times shinier than when you bought it. I must have stopped at least four or five times to tighten the spokes. Time for a service I think.
And fascinating? I didn’t have any particular route planned and turned off of the main road, following a sign to Fambridge. No idea why and the road didn’t go any further than Fambridge anyway. But I came across this which I can only describe as a cross between a tombstone and an obelisk.
It certainly wasn’t a long lived airfield, only having been open for 9 months but it does claim to have been the first in England. I suppose opening and closing an airfield wasn’t that much of big thing back in 1909 either. A quick Google search revealed that:
It marks the site of what was almost certainly Britain’s earliest dedicated airfield. ... [But] Fambridge proved a failure, except as a bog. The rickety flying machines, far from heading into the skies, tended to get mired down in the Essex mud.
http://www.echo-news.co.uk/echofeatures/memories/4100526.How_flying_machines_began_life_in_Essex_village/
And just down the road the claim for the control and rule of England was settled by a battle which took place at Ashingdon in 1016 AD, when Canute fought Edmund and won both the battle and soon after, secured the Kingdom of all England including the Saxon Wessex and their territories.
All that from taking a right turn and exploring a little.
And enjoyable? Any time spent riding a bike is enjoyable, no matter what.
Saturday, 20 June 2009
Health and Fitness Benefits of Cycling
The following article is courtsey of NHS Choices
Cycling is the third most popular sport in the UK with an estimated 3.1 million people riding a bike each month.
The number of cyclists in London has increased by 91% since 2000, according to Transport for London (TFL).
As a form of exercise, cycling has broad appeal. From toddler to pensioner, able-bodied or disabled, practically everyone can enjoy cycling, provided they have the right equipment. The Everyday Cycling website has advice for first-time bike buyers (see Useful links).
Cycling is one of the easiest ways to fit exercise into your daily routine as it can double up as a form of transport. That means it saves you money, gets you fit and contributes to a cleaner environment.
It's a low-impact exercise and therefore easier on your joints than running or other high-impact aerobic activities, but still helps you get into shape.
For example, someone weighing 80kg (12.6 stones) will burn off more than 650 calories with an hour’s riding as well as tone their legs and bottom. If you go up hills or off-road, you'll also work your upper body.
The best way to build your cardiovascular fitness on the bike is to consistently ride twice during the week and then do a longer ride at the weekend. You will soon feel the benefits.
Cycling calendar
The Everyday Cycling website (see Useful links) is aimed at recreational cyclists. It has help and hints on everything you need to enjoy cycling whether you’re a commuter, mountain biker, mega-fit road rider or cycling for the first time.
The site includes a national leisure cycling calendar listing everything from charity events to multi-day challenges, and advice on training, maintenance and improving fitness.
It also has suggested routes for you to ride in your area and a function where you can map where you've ridden, log the miles you've travelled and rank yourself against other riders.
To take your cycling one step further, you could join a club in your area where you can go on organised bike rides. To find a club, visit the British Cycling website (see Useful links).
If you want to turn your hobby into something a little more competitive, there are around 2,500 races registered with British Cycling, the sport's governing body, each year. There are all sorts of different bike races including BMX, cycle speedway, cyclo-cross, mountain bike news, road and track.
Visit the events section on the British Cycling website to find a race near you to either watch or take part in.
Kit checklist
Wearing a cycling helmet will significantly reduce your risk of serious head injury in the event of an accident. For a proper fit, the helmet should fit snugly and shouldn’t allow any sideways movement.
Before you head out on your bike, it’s important for you to check you have the right kit, and that your bike is in good working order.
Make sure your tyres are pumped up and test out your brakes before you get on to the road.
Check that your saddle should be at the correct riding position for your height. If your saddle is too low, it will make it more difficult for you to pedal and you’ll tire quicker.
To get the right height, adjust the saddle until you can stretch your leg out and comfortably place the ball of your foot on the ground. This means that when your pedal is at its lowest position, your leg should be slightly bent.
If your leg is completely straight when your pedal is at the lowest position, your saddle is probably too high.
If you’re cycling after dark, it’s important to make sure you can be seen by other road users. Wear reflective clothing and make sure the lights on the front and back of your bike are both in working order. You should also use your lights when the visibility is low, such as in bad weather.
For expert advice on cycling equipment and correct riding position speak to the staff at your local bike shop.
Cycling is the third most popular sport in the UK with an estimated 3.1 million people riding a bike each month.
The number of cyclists in London has increased by 91% since 2000, according to Transport for London (TFL).
As a form of exercise, cycling has broad appeal. From toddler to pensioner, able-bodied or disabled, practically everyone can enjoy cycling, provided they have the right equipment. The Everyday Cycling website has advice for first-time bike buyers (see Useful links).
Cycling is one of the easiest ways to fit exercise into your daily routine as it can double up as a form of transport. That means it saves you money, gets you fit and contributes to a cleaner environment.
It's a low-impact exercise and therefore easier on your joints than running or other high-impact aerobic activities, but still helps you get into shape.
For example, someone weighing 80kg (12.6 stones) will burn off more than 650 calories with an hour’s riding as well as tone their legs and bottom. If you go up hills or off-road, you'll also work your upper body.
The best way to build your cardiovascular fitness on the bike is to consistently ride twice during the week and then do a longer ride at the weekend. You will soon feel the benefits.
Cycling calendar
The Everyday Cycling website (see Useful links) is aimed at recreational cyclists. It has help and hints on everything you need to enjoy cycling whether you’re a commuter, mountain biker, mega-fit road rider or cycling for the first time.
The site includes a national leisure cycling calendar listing everything from charity events to multi-day challenges, and advice on training, maintenance and improving fitness.
It also has suggested routes for you to ride in your area and a function where you can map where you've ridden, log the miles you've travelled and rank yourself against other riders.
To take your cycling one step further, you could join a club in your area where you can go on organised bike rides. To find a club, visit the British Cycling website (see Useful links).
If you want to turn your hobby into something a little more competitive, there are around 2,500 races registered with British Cycling, the sport's governing body, each year. There are all sorts of different bike races including BMX, cycle speedway, cyclo-cross, mountain bike news, road and track.
Visit the events section on the British Cycling website to find a race near you to either watch or take part in.
Kit checklist
Wearing a cycling helmet will significantly reduce your risk of serious head injury in the event of an accident. For a proper fit, the helmet should fit snugly and shouldn’t allow any sideways movement.
Before you head out on your bike, it’s important for you to check you have the right kit, and that your bike is in good working order.
Make sure your tyres are pumped up and test out your brakes before you get on to the road.
Check that your saddle should be at the correct riding position for your height. If your saddle is too low, it will make it more difficult for you to pedal and you’ll tire quicker.
To get the right height, adjust the saddle until you can stretch your leg out and comfortably place the ball of your foot on the ground. This means that when your pedal is at its lowest position, your leg should be slightly bent.
If your leg is completely straight when your pedal is at the lowest position, your saddle is probably too high.
If you’re cycling after dark, it’s important to make sure you can be seen by other road users. Wear reflective clothing and make sure the lights on the front and back of your bike are both in working order. You should also use your lights when the visibility is low, such as in bad weather.
For expert advice on cycling equipment and correct riding position speak to the staff at your local bike shop.
Sunday, 14 June 2009
Orchid Cycle Ride
So how did the Orchid Cycle Ride go? Absolutely fantastic. It was one of the best rides of the year and, thanks to the weather, so much better than the Essex Countryside ride. I did though opt for the 40 mile rather than 75 mile course.
It was one of those days when everything seemed to come together. The training had delivered what I wanted it to deliver. It was a gloriously sunny day right from the kick-off. I wasn’t late for the start which meant no hassle, and the marshalling on the route was second to none – well apart from one small hic-sup which I’ll come back to later. The new pedals seemed to work a treat with no falling over due to note being able to get my feet out – although there was one close call. They definitely made a difference and I was able to climb hills easier.
The first few miles of the course saw a policeman at every junction stopping traffic for us, and once we were underway, there was someone at every road junction telling us which way to go.
However, confusion reigned at one point when our route coincided with a cycle race (bet they were pleased!). The problem arose when one set of marshals from the bike race didn’t realise we weren’t part of the race and so pointed for us to turn left when we should have gone straight on. Very luckily for me, the person I was riding with at the time knew the area well and realised we were off course. So we retraced our footsteps and got back on the right course only having done an extra couple of miles or so.
There was also one of those curious coincidences (or synchronicities) that I love so much. At one point, there was a pair of riders in front of me with rider numbers of 52 and 53. Mine was 51 so as I passed them we read 51, 52, 53 from left to right. It couldn’t have planned better could it?
Tatia and Seraphina came along to this one to offer their support and gave me a resounding cheer when the starting gun went off. But, alas, the support was soon forgotten as when I arrived back, the bouncy castle had been inflated and that was much more fun then cheering Daddy back :-)
The time was not as good as I had hoped: 38.8 miles in 2 hours 47 minutes (an average of 13.9 mph). Must try and do better on the London to Southend ride.
It was one of those days when everything seemed to come together. The training had delivered what I wanted it to deliver. It was a gloriously sunny day right from the kick-off. I wasn’t late for the start which meant no hassle, and the marshalling on the route was second to none – well apart from one small hic-sup which I’ll come back to later. The new pedals seemed to work a treat with no falling over due to note being able to get my feet out – although there was one close call. They definitely made a difference and I was able to climb hills easier.
The first few miles of the course saw a policeman at every junction stopping traffic for us, and once we were underway, there was someone at every road junction telling us which way to go.
However, confusion reigned at one point when our route coincided with a cycle race (bet they were pleased!). The problem arose when one set of marshals from the bike race didn’t realise we weren’t part of the race and so pointed for us to turn left when we should have gone straight on. Very luckily for me, the person I was riding with at the time knew the area well and realised we were off course. So we retraced our footsteps and got back on the right course only having done an extra couple of miles or so.
There was also one of those curious coincidences (or synchronicities) that I love so much. At one point, there was a pair of riders in front of me with rider numbers of 52 and 53. Mine was 51 so as I passed them we read 51, 52, 53 from left to right. It couldn’t have planned better could it?
Tatia and Seraphina came along to this one to offer their support and gave me a resounding cheer when the starting gun went off. But, alas, the support was soon forgotten as when I arrived back, the bouncy castle had been inflated and that was much more fun then cheering Daddy back :-)
The time was not as good as I had hoped: 38.8 miles in 2 hours 47 minutes (an average of 13.9 mph). Must try and do better on the London to Southend ride.
Click on map title to enlarge
Saturday, 13 June 2009
New Pedals
I have always been quite happy with my old style toe clip pedals. Yes it’s true that they may not be the latest thing, but then I have heard so many tales of people falling over because they can’t unclip their feet from clipless pedals (a bit of an anomaly there as you clip into clipless pedals) that I have always decided against them. Well up until now that is. I have to admit I have been wondering if they could improve my performance as it is claimed they can do but someone started a discussion about pedals on a forum I go to now and again. And then there came this post:
“Using toe straps is an invitation for people who work in bike shops to patronise and humiliate you.”
Followd by
“Unless you have a beard and a urine stain on your baggy shorts when they will understand.”
So that was it, off to the bike shop today to buy a pair of clipless pedals. I am doing a sponsored ride tomorrow so will write about how many times I fall off because I can’t get my feet out!
So, what are clipless pedals? * clears throat while everyone logs off *
Clipless pedal systems are an improvement over the toe clip and strap in many ways, comfort, safety and speed to name a few. Comfort was improved as there is no need for a strap holding the foot in place, therefore bloodflow is not affected and constant strap adjustment is no longer required. Safety is improved as the need to reach up and down to adjust straps when starting and stopping is no longer required, you simply twist the foot to disengage the pedal when approaching your stopping point whilst still holding the bars with both hands. Setting off is the reverse, just push down on the pedal and you are clipped in, all the time keeping both hands on the bars and your eyes on the road. Speed is also improved as you clip in and forget, no straps to tighten or adjust. Built into most clipless pedal systems is a technology called float, float is the amount of degrees your foot can move from side to side when clipped into the pedal, this float is essential as it allows the knee to move naturally during the pedalling motion. Most pedals will have different cleats available or adjustable float to adapt the amount of movement.
“Using toe straps is an invitation for people who work in bike shops to patronise and humiliate you.”
Followd by
“Unless you have a beard and a urine stain on your baggy shorts when they will understand.”
So that was it, off to the bike shop today to buy a pair of clipless pedals. I am doing a sponsored ride tomorrow so will write about how many times I fall off because I can’t get my feet out!
So, what are clipless pedals? * clears throat while everyone logs off *
Clipless pedal systems are an improvement over the toe clip and strap in many ways, comfort, safety and speed to name a few. Comfort was improved as there is no need for a strap holding the foot in place, therefore bloodflow is not affected and constant strap adjustment is no longer required. Safety is improved as the need to reach up and down to adjust straps when starting and stopping is no longer required, you simply twist the foot to disengage the pedal when approaching your stopping point whilst still holding the bars with both hands. Setting off is the reverse, just push down on the pedal and you are clipped in, all the time keeping both hands on the bars and your eyes on the road. Speed is also improved as you clip in and forget, no straps to tighten or adjust. Built into most clipless pedal systems is a technology called float, float is the amount of degrees your foot can move from side to side when clipped into the pedal, this float is essential as it allows the knee to move naturally during the pedalling motion. Most pedals will have different cleats available or adjustable float to adapt the amount of movement.
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