Riding the seasons - Winter

Winter is the hardest time of the year to motivate yourself to get out on your bike. Cold and dark mornings and evenings make it much more attractive to stay in bed for that extra hour before work or to curl up on the sofa to watch TV or films at weekends.

This is all before the party season that's sure to take a bit of a toll on waistline, liver and general fitness. Ice and muck - both of which make riding surfaces treacherous, are more ready-made excuses for staying in.

What you do in the winter can be crucial - riding regularly will help you consolidate the progress you have made in the warmer months and will give you a head start when the season gets underway again in the spring.

Events

20/02/2016 - Wiggle Super Series No Excuses Sportive
28/02/2016 - Kentish Killer
28/02/2016 - The Rawlinson Bracket
Evans Cycles RideIT Sportives - Various locations and dates (see here)

Clothing

A jacket is the single most important piece of clothing in your winter cycling wardrobe. It should be windproof and waterproof, but still needs to be breathable - the trick is to wear breathable layers underneath too. It's always good to start your ride feeling a little bit cold, as you will soon heat up once you've got going - if you start the ride all warm and cosy then you're almost certain to overheat during the ride.

A pair of gloves comes in close second to a jacket in terms of importance in winter. Your hands are virtually stationary when you ride so can end up getting extremely cold - especially your fingers. Again, the best gloves for the job will be windproof and waterproof.

Bikes

People take particular care protecting their body from the winter weather, and should have the same philosophy for their bikes. Your first job for the winter (so therefore should already be done) should be to book your bike in for a service before the weather gets too bad - with the balmy mild weather we have been having you'll still be ok!

Switching to wider tyres and reducing the pressure by 10-20psi will give you that extra little bit of traction of mucky, wet and icy roads. Extra grime on the roads means you should clean your bike more often and more carefully than in other seasons to ensure that this doesn't affect the performance of the bike. Extra attention should be paid to your chain which should be cleaned at least once a week (assuming you're out at least once a week!!)

After cleaning, give the bike frame a squirt of hydrophobic spray and the chain some water disperser before lubing it up. Finally, don't scrimp on a good set of lights - they could save your life.

One Life - Live It, Love It

Merry Christmas Everyone!

A seasons greeting to everyone!

I hope you all have a wonderful festive period, get to relax and spend time with those you love, and don't worry too much about training and keeping off the indulgent food and drink (that's what the New Year is about!)

If you want to spend the time planning what not to each, and how to kick start your training then check out the quick training guides below!

Hill Training

Endurance Training

Recovery Training

Threshold Training

Interval Training

Merry Christmas and a Happy New Year!!

One Life - Live It, Love It

Interval Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Interval Training

Why?

Interval training involves short and regular bursts at alternate speeds from low to high. It's an important training tool used for building up cardio fitness and maximising your aerobic capacity, also know as your VO2 max.

Everyone's VO2 max is different and it's largely determined by genes and age, and therefore it's not possible to increase it, just to make sure that you are maximising your potential. The other good news is that training at your VO2 max also increases your endurance and strength.

What?

Beginners

Three intervals of 3 minutes at high intensity, with 3 minute recovery periods between. No more than one session a week.

Advanced

Three intervals of 5 minutes at high intensity, with 3 minute recovery periods between. No more than one session a week.




Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training

Endurance Training
Recovery Training
Threshold Training

One Life - Liv 4 It, Love It

Threshold Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Threshold Training

Why?

Your lactate threshold is the point at which your muscles start to become overcome by fatigue, therefore stands to reason that increasing the amount of work you can do before your reach it is extremely important.

In sportives this is likely to occur on long steady climbs, and in races having a higher lactate threshold will enable you to stay with breakaways or smash those time trials. Training at 15-25% below your maximum heart rate allows you to increase your threshold, as this will be slightly above your current lactate threshold.

What?

Beginners

30 minutes at a constant intensity of 81-85% of your maximum heart rate once a week.

Advanced

20 minutes at a constant intensity of 85-90% of your maximum heart rate three times a week.



Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training

Endurance Training
Recovery Training
Interval Training

One Life - Liv 4 It, Love It

Recovery Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Recovery Training

Why?

Recovery is as important, if not more so in some circumstances, for getting fit as exercise itself - only when you've completed your training session or race can the body repair damaged muscle tissue, refuel muscle glycogen and prepare for the next level of physical exertion.

Recovery rides are a key component of this. They need to be flat and ridden at a comfortable pace - you should be able to have a conversation with your cycling companions without struggling for breath. Just don't forget to keep hydrated though, just because you're not training hard doesn't mean you don't need to take on liquids.

What?

Beginners

60 minutes once a week.

Advanced

120 minutes once a week.



Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training

Endurance Training

Threshold Training
Interval Training

One Life - Liv 4 It, Love It

Endurance Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Endurance Training

Why?

Road cycling, for the most part, is an endurance sport so it goes without saying that you need to spend more of your training time at endurance intensity than anything else. Ideally an endurance ride should be between 60 and 120 minutes and undertaken at 35-45% below your maximum heart rate.

This will increase your aerobic capacity and help you burn fat more effectively. We all know that hot summer days are more attractive for long rides, but if you want to improve sportive time during the year the best time to build up your endurance is in the winter months - before the season starts.

What?

Beginners

Two 60 minute rides a week at 55-65% maximum heart rate. Include one intense interval session too.

Advanced

Three rides of 120-plus minutes a week at 55-65% maximum heart rate. Incorporate one intense interval session per week as well.



Missed out on the other parts of this New Year training? Check them out from the links below:

Hill Training
Recovery Training
Threshold Training
Interval Training

One Life - Liv 4 It, Love It

Hill Training

So as we count down the days until Christmas, it's also time to count the number of days left in the current year - and therefore look forward to the new year and planning what events to take part in and how to tackle them.

In this short five-part piece we'll look at the five key training areas to concentrate on to get through any event!

Hill Training

Why?

It's all about power - you need more of it in your legs to fly up those inclines comfortably without leaving all your energy behind. Gym sessions that strengthen your leg and back muscles do help, but you don't want to put on too much bulk as this will end up slowing you down on the bike.

The best way to get stronger on your climbs is to target your training. One key is to avoid the temptation of standing up in the saddle as it uses more than 10% extra energy according to research. To much of that and you'll have nothing left for the remainder of the ride.

Creative Commons: Flickr

What?

Beginners

Choose a hill that takes 2 minutes to climb in a comfortable gear while seated. Climb twice with a 2 minute recovery between.

Advanced

Choose a hill that takes 4 minutes to climb in a comfortable gear while seated. Climb three to five times with a 4 minute recovery between each effort.



Missed out on the other parts of this New Year training? Check them out from the links below:

Endurance Training
Recovery Training
Threshold Training
Interval Training

One Life - Liv 4 It, Love It

Key UCI Mens WorldTour dates

So another year has nearly ended, and the next is quickly approaching - which means that it's time to have a look at the UCI WorldTour calendar for the men for 2016, and the key dates. If you read the other blog posts then you'll have already seen the posts for Tour de France and the Giro, and there will be a post for the Vuelta as soon as the route is announced.

There are 27 races in the men's WorldTour (UWT) next season, stretching from the 19th January to the 1st October and only three months of the whole year (February, November and December) where there isn't a UWT event (though fear not, if you feel that's just too many months without any cycling going on - there are other events on in February so you'll only have the withdrawal symptoms for a couple of months at the end of the year!!!

January

As always the Santos Tour Down Under kicks off the year between the 19th and 24th January, just in time for the post Christmas and New Year blues to be kicking in, and the resolutions wearing off - so additional motivation to get out of the bike or cross training for the winter months, because if the pros can manage to look like that less than a month after stuffing themselves on the 25th December then there should be hope for the rest of us to manage to fit in the new pair of trousers we picked up in the January sales!

March

It's classics season! Paris - Nice, Tirreno - Adriatico, Milan - San Remo to name a few. This is the time of year when the tough men who love the one day races come out and play, usually those who don't have an eye on any of the Grand Tours later in the year but each time there is usually a couple who want to broaden the CVs. Expect the unexpected, assume it will be cold and wet, and hope for some superb racing!

April

The second month of classics, and the month of The Hell of the North (aka Paris - Roubaix). On a good day the cobbles create a dust cloud and crashes, on a bad day the cobbles create a mudbath and crashes. Other choice races in the month are the Amstel Gold, and Liege - Bastogne - Liege.

May

Giro!! 6 - 29th May. Check out more details on the first Grand Tour of the year here.

June

Only a couple of races on the UWT this month, the Critérium du Dauphiné and the Tour de Suisse. Both of these are the final preparation for the main contenders of the Tour de France, although if previous years are anything to go by expect to see the winner come from the Dauphiné. Speaking from personal experience the Swiss put on a show, and it's really easy to get to all the start/finishes by public transport so if you've never seen an event on the continent then this is a good one to start with.

July

Tour de France.

Need I say more? The Tour of Poland also takes part in July, but unfortunately always plays second fiddle to the French version. The San Sebastian Classic rounds of the month, and is a good place for those who have had a poor Tour, or were never targeting the overall win to get a mid-season win under their belt.

August

Currently the dates for the Vuelta are the 20th August - 11th September, so this could be put into either or both month, but for ease of this we'll stick it in the month it starts... The final Grand Tour of the season, more details to follow when they are announced.

September

Canada month on the UWT, or at least the beginning of the month is - one day eventing in Quebec and Montreal. The month closes off with a return to Europe for the Eneco Tour between the 19th and 25th.

October

The final event to close off the season, Il Lombardia on the 1st of the month, so that technically pretty much makes it over three months until the start of the 2017 UCI WorldTour. Fear not though, we will be here throughout the pre-season, the whole of the season, and will do our best of bridge the gap into the following year and make sure you get your cycling fix!

All the details of the dates for the UWT season can be found here, on the UCI official website. Along with the details of the other categories that'll be on during the year.

Keep your eyes peeled on here for more details on the Women's WorldTour, and further info on many of the races this year - especially the Grand Tours.

Remember, Keep 'em Spinning!

One Life - Live It, Love It.

One Life - Live It, Love It

Our new tag line....

Not just keep 'em spinning, but the whole P4YTS group!

We love what we do, and love telling you all about it and anything to do with it!

It's all about living life to the full!

Join in the fun and conversations by using the new hashtag

#OneLifeLiveItLoveIt

National Cycling Lottery

Something exciting is on its way...

And it's all for charity!

KEEP YOUR EYES PEELED

#NATIONALCYCLINGLOTTERY

www.nationalcyclinglottery.co.uk

One Life - Live It, Love It

Tour de France 2016

Pop it in your diary now folks.. 2nd - 24th July 2016 - Its the 103rd edition of the Tour de France, and as always it's likely to be a banger!!

As usual 21 stages make up the route, this time covering 3,519km. A total of 9 flat stages for the sprinters (including the final 'procession' on the Champs-Elysees), 9 mountain top finishes and a welcome return of 2 serious individual time trials (of 37 and 17km in length).

The Grand Departe is from Mont Saint-Michel in north west France, and then the route will visit Switzerland, Andorra and Spain (as well as a bit of France!) before returning the capital for its classic finale.

Time bonuses are back this time as well, with the top three on each stage gaining bonuses of 10, 6 and 4 seconds respectively. This is the first time that this has featured in the Tour for 7 years, and as in other races only counts for 'normal' stages (not mountain-top finishes!).

Check out the official route in 3D below, and over the coming months we will explore the route and where it's visiting in more detail!

Enjoy!

Giro d'Italia 2016

Ok, ok...

Bit behind the times, but better late than never eh?!

For anyone who missed it, the Giro will turn 99 this year - running from the 6th - 29th May 2016, it starts with three days in the Netherlands before going back over to Italy for the remaining eighteen stages from Catanzaro and finishing in Torino.

As always, they've got a flashy promo video that was shown at the route presentation on 5th October 2015 - check it out below! (credit to steephill.tv for the link)

More details of the route, any particularly nice-looking / interesting places to follow over the next couple of months, but with the race covering 3,383km and including three individual time trials, one might be left wondering what happened to the usual brutal first grand tour of the season.

Tour de Yorkshire 2016

So it's back, after the success of the Grand Depart of the Tour de France in 2014 and the inaugural Tour de Yorkshire in 2015, Yorkshire's three day cycling race is back again in 2016!

Although the final route isn't going to be announced until later in the year (9th December 2015 to be exact), the six start and finish towns have been revealed by the race organisers Welcome to Yorkshire.

From the 14 towns that showed interest in hosting a start or finish in the 2016 event, those selected are:

Beverley

Doncaster

Middlebrough

Otley

Scarborough

Settle

With the men's elite race running from Friday 29th April - Sunday 1st May 2016, there's still plenty of time to explore the towns, the routes and the spectator vantage points for another exciting race.

The women's elite race will be held on Saturday 30th April, with more details to follow on this as they become available.

Full details and dates of the sportive that complements the Tour are also planned to be released sometime in November, although it suggests that it'll follow last year and be held on the same route and day as the final day's racing (Sunday 1st May 2016)

Never give up - always follow your dreams

It was about this time last year that I started writing this post, and was in great sadness due to the sudden loss of one of my former flat-mates at university who sadly passed away whilst following his passion in Northern Sumatra working with critically endangered orangutans.

At the beginning of October a number of his friends and family took part in the Cardiff Half Marathon to raise money for the charity set up in his memory, to continue to support the work that he was doing. His memory was the thing that kept us all going, and told us never to give up.

If you'd like to read more about the work that he was doing, and what the charity continues to do, or would like to donate to such a good cause just click on the link below.

BT Donate - Run4Rich

And here's the post, I never published it last year because I didn't think it quite right at the time, but since Rich was the inspiration for us last weekend, I thought it fitting to not give up on the post.

"This post is written in sadness, but also in awe of what you can do when you really set your mind to follow your dream and passion.

A couple of weeks ago I attended the funeral of one of my friends from University, a great young man who always had time for everyone else and yet always seemed to be able to do the things that he really wanted to do. This post isn't meant as a long memorial to Rich as I wouldn't be able to do him justice, those of you who spoke at the funeral put it all into words better than any of us and we're all very proud of what you said and couldn't agree more with everything said about him.

I'm going to make sure that I try and live up to his attitude to everything and never give up on stuff that I really want! Whether that's the really serious things in life (that are too deep for this blog) or whether it's the next hill along the road when on the bike or a run - just have to keep thinking "never give up!"

Thanks for the inspiration Rich, you have been and will continue to an inspiration be to everyone that knew you!"

#Run4Rich