Keep your head - Wear a helmet!

"But it'll mess my hair!"

I know I have posted about this before, although the last time was a bit more morbid and included a number of names of people who had recently been killed whilst out cycling - from what I remember it was a significantly large number of people in a very short space of time that had meant that the mainstream papers were running stories about it as well!

With the advances in technology and style, it still amazes me the number of people who still don't wear a helmet whilst out cycling, surely coming home from a ride has to be the most important part of a ride even behind having fun?! You never quite know what is going to happen when you set off and so wearing a helmet goes a long way to making sure you arrive back safely.

Source : Mirror.co.uk

The number of excuses that people use when you ask them why they don't wear a helmet really is baffling at times! It can range from them being uncomfortable to not being cool, the ever popular "it'll mess my hair up" or the fact that "it's only a training ride/commute". With the sport becoming more and more popular by the year it's down to those already in the sport to ensure that newcomers, especially youngsters, keep themselves safe whilst out on the ride before they make themselves look the coolest!

I think the old concept that pro riders don't wear helmets when they are not racing is beginning to be quashed as most of the material you can see online which involves media of the pros training you will be able to see them with helmets on, I even remember that a number of the riders I've seen signing on at the Tour of Britain or Tour de Swiss have their helmets on when riding between the buses and podium which I'd hope will encourage others to wear a helmet even if it is for a short ride out to the shops or into the office.

Source : Scotbycycles

Another thing that's helping to make sure that more people wear a helmet when out on the road is that club rides are telling riders that they will not be welcome on the club rides if they aren't wearing a helmet - so even if you turn up on the flashiest bike with the newest kit, if you don't have a helmet with you you're going to look pretty silly when you are asked to leave the ride before it's even begun! It's also very common for sportives or other events to require you to be wearing a helmet when taking part, which is a great idea especially with the wide variety of skill levels who are all out on the road at the same time often taking on challenging routes where they are less likely to be familiar with the roads (so never quite know what's going to be around the next corner!)

I feel the solutions that are being developed by the cycling industry are also giving people less opportunity to give excuses - what with the new helmet styles that are coming out all the time it's surely more cool to have a helmet like the pros (which are developed to keep a rider going far faster than the majority of us do when we're out on the road), and also the air helmets that are also available - providing a way to make sure that hairstyles are not ruined during the ride.

Source : Pinterest (Bzemer)

Give me my trusty Specialized helmet any day of the week, I don't think that there is a ride I've been on since I took the sport up again nearly five years ago (whether it be the current helmet or the old one), and even along the cycle path by the canal last weekend when pottering along with the dogs it was securely on because you can never be certain what's going to happen whilst you're out on a ride...

One Life - Liv 4 It, Love It

Monthly Update - March 2016

And just when I thought that I'd managed to catch up with some of the distance lost over the first couple of months (at least with the running side of my challenge), it's all gone a bit Pete Tong again!

However the good thing from the month is that I have actually been out on the bike, it's not been much but I have been out pottering along the canal on the mountain bike which certainly made the ride on the road a lot tougher but did mean that I could ride pretty much anywhere even though it had been chucking down with rain for the previous couple of days! The weather seemed to be my main excuse for not getting out running or cycling, the swimming excuse was that I just didn't want to get out of bed! Haha

The other excuse I managed to give myself was Ali injuring herself in the middle of the month, which is definitely not the thing to do given that she had her marathon in Paris right at the beginning of April - because I'm a nice person (and I seem to find nearly every excuse) I didn't exercise very much at all after that because it would have meant going out without her which for her was on a par in annoyance of being injured in the first place!

April's a new month though, and is the being of events for the year for me, and the major sporting event of the year for April with the Paris Marathon. Let's just see what it holds!!

One Life - Live It, Love It 

Ali and Emma run the Paris Marathon!

I know I've mentioned it in other blog posts, but most of the time Ali is training for one event or another...

At the moment, she's training with her friend Emma to run the Paris marathon - "just for fun" to quote them both, but they'd also like to raise a bit of charity if possible.

The first charity they are running for is the Richard Cann Wildlife Foundation, a charity set up in memory of one of my University flatmates. For more information and to donate to this charity please click on this link, and to see where I've mentioned it before see this blog post.

The second charity is The Gabrielle Gray Foundation, a charity set up in memory of one of Emma's friends who passed away in 2012. To donate to this charity please click on this link.

Thanks!

One Life - Live It, Love It

Monthly update - February 2016

Am there I was thinking that January had to be the worst month for training, but I had to go and prove myself wrong didn't I?!

Whilst I did manage to tick off a number of kilometres by foot and a few hundred metres in the pool I still just failed to hit my running distance, am a long way behind in swimming, and haven't even passed over the start line on the bike!!

It hasn't all been doom and gloom though - whilst I might not have completed the distance running I think I made it up to myself by pushing the pace I've been running instead. Since the triathlon is a sprint and only a 5km run I'm trying to aim for 25 minutes or less for that segment, which is why a few of my run have been getting close to 5 min/km over a distance of more than 5km just to see if I can still last it after a longer "warm up".

My fastest pace wasn't actually reflected by the upload to Strava though, and we all know that this is the law don't we!? I had the big dog with me that time, and she decided that she would spoil the pace by relieving herself multiple times during the 10km which meant I had to stop, clear up and then find a bin to put it all in...! However I was able to prove to myself that I should be able to do 50 mins for 10km on the right day, I'll just have to go out and do it again without a running companion!

The main problem I had this month was motivation, which seems odd considering the post I wrote at the beginning of the year - a full day of work and then a commute are not a good way to prep up for exercise, and whilst others might be able to do it I've had to change tactics a little to get any exercise done. Lunch time and running at work once I've finished are beginning to be the norm to get runs in midweek and then I just have to keep the motivation up at the weekend to keep Ali and the dogs company.

Another thing that we've got this month has been a canicross belt, so that we can run "hands free" with the dogs rather than getting elbows pulled out of joints for the full run distance - for anyone who hasn't run with one of these it does take a bit of getting used to and making sure that it's set up right to pull along by your bum rather than the bottom of your back! Although when on your back and the dog has a sudden surge of pace there are some true comic-style running styles on display!

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Monthly update - January 2016

I can safely say that January hasn't started off with the training 'bang' that was my New Year resolution - kicking 2016 off with a great start and setting the rhythm for the rest of the year!

As it turns out, I've managed a grand total of 0km on the bike, 0m of swimming, and am 17km behind the pace already when it comes down to running - which is almost a weeks-worth of distance! I'll blame it on a number of things - the weather, work, and trying to fit food around training... What it actually comes down to is being rather bone-idle (despite the last post on training partners!) especially when they send you out to get the fish and chips whilst they are out for a run!!

Despite the laughably poor looking stats above, where I've only actually managed to meet the distance planned one out of four times, two of the others weeks have been within a couple of km of the target (as I pointed out to Ali as she sniggered at the stats over my shoulder!). This has definitely been an 'easier' month in terms of running, as a lot of it has been done along the canal or through town meaning a lot less elevation gain and quite often a lot less mud!!

However, February is a new month, so I can only hope it's onwards and upwards! The plan is to get out on the bike for the first cycle in 2016 on Saturday, so I can at least get off the block with that target, however swimming might have to hold off another week as it'll be a busy one at work!

If you missed out on what I've challenged myself this year then either click on the link to the right as this is the featured post at the moment, or go via this link - 2016 - What I want to do.

One Life - Live It, Love It

Training partners

Now if you're anything like me then you'll need a load of motivation to go for a run, which is why I very rarely go out for one by myself. Either it'll be running with my partner Ali, our dog Chewy, or other friends who like to run.

The great thing about running with someone is that there is always motivation to keep on going - it's that instinct that you can't let the other person down by quitting halfway through, and you want to help them make sure that they don't quit either especially if they are training for a specific event (as is often the case with Ali).

There's also the competitive nature of training with someone, although that doesn't always go down well when you are running with them... All the apps that are available such as Strava, Nike Plus and Map My Run do allow you to see where you have come in various leaderboards on the route, but it's still not the same as seeing someone going up a climb faster than you or losing the final sprint of the session. I have had a couple of times when I've decided to sprint the final part of the run without warning, which hasn't amused Ali, especially when I have the house key!! Haha.

Last night was a prime example of getting motivation from others. We had a friend over who attends a lot of events with Ali, and they had both had a bit of a rubbish day at work and then we had the check up at the vets for her dogs... All in all, not much motivation to go out for exercise afterwards! They still got me out, and we all managed a pretty good paced run (see the Strava link below).

Evening Run 25/01/2016

With my annual targets it's also the motivation of how much others have run in a year - Ali and Emma are training for a marathon in April, and so have done a lot more than me so far, but it's still having to admit to them and myself that I'm behind on monthly target that's getting me going!!

Oh, and I've also got this sweet little one to motivate me to run a bit more, although I do have the excuse of not running as far for a while with her!!

One Life - Live It, Love It

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