Monday, 29 March 2010

To coach or NOT to coach!?

I'm seriously thinking about getting a proper coach. This is a massive challenge and I want to do the best I can to make it successful including the BEST prep.

Although I've ordered some good books on cycle training, especially endurance training, I feel I need to sign up to a good coach. Reading in a Cycling mag very recently I came across an article on coaching and that everyone could benefit from a coaching session. There are a couple of coaches quite close to where I live and maybe I should knock on their doors. I know it won't come cheap but a proper cycling coach will be better than a 'normal' PT coach...what do you think? Comments SERIOUSLY invited!

Spring 50 Sunday 28 March 2010

Spring 50 Tourist Trial

What a difference a day makes! Looking out of the window the skies are grey and it is raining. Yesterday seems so far away although my aching legs remind me that is happened very recent!

I've just downloaded the stats from the Garmin to check on what actually happened yesterday and it is a real mix. For those who haven't read my post from last Sunday, we did a dummy Spring 50 last Sunday and comparing it now with the real thing looks interesting.

Last sunday average HR: 147
Yesterday: 157

Max speed last sunday: 33.8
Yesterday: 32.8

Something which I did last Sunday was not stopping the Garmin when we sat down for lunch, and yesterday I did do that, so technically I messed up as my averages and my overall time is now skewed with stopping time. Grrr! Seems that I will have to cycle this 50mi again to get the right measuremets to see if I have improved. Well, I guess that would be a good thing and there are still Saturdays and Sundays left.

I'm urgently looking for some training plans that can help me train for the next two months. I have the commitment, I just need the tools. Can anyone advise me of good plans / books that would help with endurance and weight training for cyclists?

I will post the map and detail of the ride seperately as it seems I can't use Firefox!

Thursday, 25 March 2010

How much can you do on your own?

My exercise yesterday was my lunchtime spinning class, taken by a really good PT instructor who I've known for several years. I guess he is about as old as I am or maybe even older. Why I'm mentioning this is to indirectly say that he isn't one of these youngsters that you get at the gyms. Don't take me wrong, I have nothing against the young ones but I have a bit more respect for someone who is older than the average trainer but is still a very good PT instructor and who is keeping his body in tip-top shape.

We all know that as you get older your body slows down, even for men and it takes more and more to get and keep those flabby bits off.


I had this brilliant idea whilst I was spinning away during the session to ask him about PT sessions, so after the class I plucked up courage and went over where he was packing his stuff away. To say that I was shocked was putting it mildly! The sessions starts at £30 per session and if you buy bulk (7 sessions) then it is £10 off. I have to admit I don't know anything about PT sessions so maybe this is the going rate but I didn't know it was that much. I politely took his number and said I will get back to him. He said that a session isn't just an hour. It is more like 2 or 3 hours so it might be worth it.

Back in the cloakroom I started pondering about this and finally decided that it might be a very good idea but only if we can do it my way. What I have in mind is 7 sessions, one per week which enables me to build onto the base that he is setting during the PT session and that would also not be so hard on my purse. My time also doesn't allow me to have more than one session per week. I haven't yet spoken to him but will present this idea soon and see what he says...

I know that £200 is quite expensive but hey, there is only so much you can do on your own. I have now been training since 1 February and I'm still not riding the bike as quick and easy as I would like, thinking that I'm not probably in my 7th week of training? Remember my earlier post on the LL diet that I couldn't do due to the rigid way they structure it? I was then thinking that all the money saved (£66 per week) could buy some PT sessions!

My cautious nature has however kicked in and I'm already thinking maybe I should only buy one session as a taster and see if I like it before splashing out on 7 sessions and depart with £200. What if I don't like it or think it is not for me? Maybe I can ask him for a taster session, maybe at a reduced rate? I don't want to come across as too cautious though. Remember I will be at his mercy when I'm exercising and he will definitely stretch me far!

I will give him a ring tomorrow (too busy today; on the train to London and his number is at home anyway) and speak to him, setting out what I want...be firm!

Hopefully I can step my training up a gear. I'm sure coming 12 June I will not regret the efforts I've made to get fit.

Tuesday, 23 March 2010

Sabotage!!! and good news...

Regret is a big 6 letter word. I'm really annoyed with myself. Evertime when things are on track I seem to be losing it. Well, seem is putting it lightly. I AM losing it!!

Let me start with the good news first. I've done a whopping 51 miles on Sunday.


We've decided to cycle the upcoming Spring 50 last Sunday. The actual event is this coming Sunday so we thought we'll do it to check the route and also use it as a training event. My average cycling speed was only 10.6 mph which is a bit ridiculous. 
However, in defence I may add that there were many hills and total elevation gain was 650m which is enough for a 50 mile route. It was quite a difficult route to do and I struggled for most of the way. Quite silly really. The feeling to get back home was absolutely great though!



What is nice is that I now have a benchmark for next Sunday.Hopefully I can do a bit better. The picture on the right has a distant cyclist in it...my LEJOG partner!



So why am I losing it? Well, weight-loss is at a standstill but has nothing to do with plateaus or anything like that. Purely me that is sabotaging my own success which is such a shame. Sunday's effort made me drop at least a couple of lbs but only to be ruined by me not sticking to my diet yesterday and also having some wine (when I vowed NOT to drink in the week!). I had a spinning class this morning which was then missed due to feeling way too lazy to get up. So an opportunity to burn 500cals this morning totally missed...

I'm struggling to focus and find it quite tough. Has anyone got some tips perhaps??


Below are my results.



Time: 04:52:28
Distance: 51.85 mi
Elevation Gain: 650 m
Calories: 2,451 C


Monday, 15 March 2010

CTC Ladies ride on Saturday 13 March

Garmin Connect - Activity Details for Untitled

What a great cycling weekend this was! First on Saturday, doing a 10mi ride with the local CTC Ladies (see attached link for details) and then on Sunday, doing a great run of 30.4mi down to Malpas in Cheshire. My legs were aching when I got back home and I can still feel the sore this morning. We had to battle a bit of wind, especially on our way back yesterday so it wasn't a straight forward nice ride. We were determined to go out 'whatever the weather', and were very pleased with ourselves when we managed to finish what we set out to do.

I burned a brilliant 471cal (10mi) and 1451cal (30.4 mi) on Saturday and Sunday. There was a huge hill just outside Malpas which gave us some good exercise! Tonight is another spinning class and my legs will probably complain but I do think they need it to 'unwind'.

 My LEJOG partner outside the Red Lion Hotel Garage (interesting name, sin't it?)

I've received a Dutch cycling newsletter this morning from the Fietsberaad people and they mention a good piece of cycling research that was done amongst European cities called 'Bicycle policies of the European cities: continuous and integral' . The document can be found here: http://www.fietsberaad.nl/library/repository/bestanden/Fietsberaad_publicatie7_Engels.pdf

Don't worry! It is in English. It is a document worth reading and will give you some thought about what can be done here and elsewhere.

Happy cycling!

Thursday, 11 March 2010

My new Thule 3 bike carrier

I promised a photo of the new bike carrier and here it is: The only difference is that mine can load 3 bikes where this picture is only a 2 bike carrier.

The carrier can tilt forward to enable you to open the boot and it rests on the towbar ball. As it has its own lights at the back, my car made a new different sound whenever I had my indicator on. Quite funky!!

Fitter Faster Harder Stronger !

 I think I'm getting fit...slowly! I have come to this conclusion at around 8am this morning after doing my early morning 45min spinning class where I've struggled to burn more than 300cals and before you say I haven't made a big enough effort - I did!

I read yesterday that Lance Armstrong's resting heartrate is only 32 - 34 beats per minute! Imagine how much effort he needs to put in to burn about 500cals at that heartrate. So the bigger and slower you are, the more cals you burn and someone who is getting fitter needs to put in extra effort to reach the same rate. Or do I have it wrong here??

I had a wicked gym session yesterday by doing 30min gym work which included weights and core training, then 75min of spinning. The grandtotal of 705cals was logged!! Unfortunately I am not shifting any weight at the moment which is a bit demotivating. According to my plan I was supposed to have dropped a stone by now and go below 11st but this is not happening. I'm slightly annoyed and slightly upset but not too much. I measured my waist last night and since 1 Feb I've lost 3.5 inches. That means I've lost an inch during March, when my weight seemed to have stabilised.

I know all about muscle vs fat and if you get to look leaner your weight doesn't always move down. I have one of these fancy Tanita scales which measures body composition and according to that my bodyfat is still the same as it was 4 weeks ago. Annoying!! I bought the scales about 18 months ago and since I bought it, it has calculated my body age at 58. That is probably my biggest motivator, to get that down to my own age and maybe even go younger ;-)

I have a no training day tomorrow coming up due to work and will be doing a lovely Ladies bike ride on Saturday, although it will be a short one.

Talking of short...I am quite short at 5ft 3 and the bike carrier we have is something which carries the bikes on top of the car roof. That is impossible for me to manage so I have had a look for several months now for something else and found it. It is a lovely bike carrier which uses a towbar and looks like a little trailer from behind. Only problem is that my car hasn't got a towbar...until today. I've taken the plunge and is fitting (now!) a towbar onto my car and will also be driving away with a lovely new Thule bike carrier capable of carrying 3 bikes, could be upgraded to 4. I will get a picture up soon for you to look at.

This carrier is quite cool as it also tilts forward if you need to get into your boot and it is also lockable which included the bikes, so you can stop at Services and pop in without being afraid that someone will nick a bike from your carrier.

Back to weight issues...I will give myself till end of March to lose my remaining lbs to get down below 11st and then use April and May to lose the last stone. That should be slow enough weight loss. I need to stay focussed, drink plenty of water (it did slip these last wto weeks), stay away from carbs and maybe work on some different exercises like running instead of just spinning.

Thanks for reading!

Tuesday, 9 March 2010

'Hub' to encourage cycling opens in Stockton-on-Tees

'Hub' to encourage cycling opens in Stockton-on-Tees

Great initiative!!

Helmet hair and perspiration prevent women getting in the saddle!

This is just such a true piece of research. That is why at CTC we don't enforce the use of cycling helmets. If you look at the Cycle Chic web blogs it is fabulous how well women can look on bikes, without being in lycra!

Helmet hair and perspiration prevent women getting in the saddle

Despite the gold medal winning success of British female cyclists in Beijing, research commissioned by Cycling England reveals that many women are missing out on the benefits of regular cycling due to concerns about post-cycling appearance.

Men are still three times more likely to cycle than women. Today’s poll suggests that the perceived effect of cycling on appearance, together with a lack of confidence in cycling on the road, is behind this gender imbalance. Two thirds (64%) of women say they never cycle and just 2% cycle every day.

Women are three times more likely to cycle indoors on an exercise bike (14%) than to work (4%). When it comes to cycling to work, it seems that fear of being anything less than well groomed in front of colleagues is an off-putting factor. Among 18-34 year old women:



* 58% wouldn’t want to arrive at work sweaty
* 50% would be worried about getting wet in the rain
* 38% wouldn’t want to have to carry a change of clothes
* 38% say there is nowhere to shower at work
* 27% would be concerned about ‘helmet hair’
* 19% wouldn’t want colleagues to see them without make-up or stepping out of the office shower



Although concerns about appearance are most prevalent in the 18-34 age group, they are replicated across women of all ages.

Safety concerns are also a factor: 53% of women say that safety is an issue and 42% say they lack the confidence and skills to cycle on the road. When asked what would make them feel more reassured about cycling on the roads, a quarter (26%) would consider cycling if there were shower facilities to freshen up at work and 16% would be more likely to cycle if they had received proper cycle training to equip them with skills and confidence.

Phillip Darnton, Chairman of Cycling England, said: ’It’s very worrying that we have such a gender imbalance when it comes to cycling in this country. Women, and in particular mums, have a key role to play in encouraging greater take up of cycling in general – so it’s vital we get more women on their bikes. This research highlights some of the perceived barriers that prevent more women cycling, such as showers in the workplace. Our 17 cycling towns and cycling city, Bristol, will be working hard to make cycling more appealing to everyone’.

‘Concern about safety is understandable but we need to remember that on-road accidents are in long term decline. Cycle training is key to getting more people cycling more safely, more often. Bikeability - the new cycling proficiency scheme for the 21st century - is predominantly marketed to children but I would urge anyone keen to develop their cycling proficiency to take up this training.’

When it comes to female cycling, the UK is behind mainland Europe where male and female cycling rates are broadly equal. A number of initiatives are now in place to inspire and encourage more women and girls to take up cycling. Exeter-based Emma Osborne, a Sustrans Bike It Officer, has run a successful project called Beauty and the Bike to show teenage girls that cycling has a key role to play in looking and feeling good.

Emma Osborne said: ‘Cycling from A to B doesn’t have to mean you arrive dishevelled at your destination. In fact cycling is one of the best things you can do to promote health and wellbeing. Cycling doesn’t have to be a race – you can take it at your own pace without having to work up a sweat or don Lycra cycling wear.’

‘Women who cycle regularly look and feel great, and with increasing numbers of celebrity female cyclists looking chic on a bike, we hope more women will feel inspired to take to their bike and feel the benefits of choosing to travel in an active way.’

To find out more about Bikeability visit www.bikeability.org.uk



For further information contact:
Jo Dyson / Sophie Stringer/ Gill Corish
Tel: 020 7260 2700 Email: cycling@bluerubicon.com
About the Research

The research was conducted for Cycling England by YouGov, who interviewed 1,099 women, online between 11th and 13th August 2008. The men cycling three times as much as women statistic is taken from the Department for Transport National Travel Survey, 2005.
About Cycling England

Cycling England is an independent, expert body funded by the Department for Transport to promote the growth of cycling in England. Further details about Cycling England’s work programme can be found at www.cyclingengland.org.uk
About Bikeability

Bikeability is cycling proficiency for the 21st century, designed to provide children with the on-road skills they need to handle modern traffic conditions. It was launched in March 2007. Further details about Bikeability can be found at www.bikeability.org.uk
About Bike It

Further details about Bike It and the Exeter-based Beauty and the Bike scheme can be found at www.sustrans.org.uk

Sunday, 7 March 2010

What a bugger!!!

My site has been hijacked by another site called:http://julia-89.blogspot.com/ !!

And it was the countdown ticker!! I haven't been to my blog for the last few days so I'm not sure when this happened but tonight, when I wanted to blog, this site above 'took over' my blog everytime when I opened it. And it just keeps try re-directing you to where you could 'earn money'. DON'T USE THE COUNTDOWN ticker!

Anyway....where was I before all of this stupidness started...??

Oh yes, I wanted to say that I'm on a plateau. Now I'm not sure which plateau that is but I'm stuck on weight at the moment but will try my hardest to move some this week.
Last week was a mess with all my driving. I was almost everywhere: Melton Mowbray, Manchester, Nottinghamshire, London, York and Northallerton. Too much driving for one week I would say.

It is SO difficult to keep a diet going when you are constantly on the road and is relying on meeting refreshments to keep you going. I could hardly turn up with my slimfast shake now could I?

I didn't do any spinning at all. The best I did was was my bike ride on Tuesday which was ok I guess. Oh yes and I did go to the gym yesterday but it was a measly 450 cals I burned and that was just core training and treadmill.

My next spinning class is tomorrow morning early, 6.45am. But that will mean a good start to my week and a great opportunity to get back on the spinning bike.

My 'tour' cycling jerseys arrived on Friday!! Here are a couple of pictures:





It is a pity that it is still so cold. It does mean that I won't be able to wear the cycling jersey by its own for (quite) a while!

Oh, and just to rub it in...:-) My total weight loss for February was 9 lbs!

Sunday, 28 February 2010

CTC Birthday rides

CTC Birthday Rides: Join CTC Cornwall for a week of rides and social events 10/02/2010

The annual Birthday Rides are an established part of CTC’s rich history. First held in 1970, when CTC decided to run a week-long cycling holiday as a build up to the CTC Centenary in 1978, the formula now sees CTC member groups invite guests to camp or lodge with them for a week, and share their favourite rides, scenery and tea stops. The event is based at a fixed centre with the venue moving around the country each year.

In 2010, the Birthday Rides will be based on the south coast of Cornwall, near Falmouth. Between Thursday 19th and Wednesday 25th August, CTC Cornwall invite you to share:

-A choice of four road rides per day to suit all ages and abilities – from rides for familes of 10 to 20 milers, to rides for the more experienced cyclist from 60 to 80 miles. Rides are self-led, so you can choose when to leave and who to ride with, and route sheets for each ride – including tea stops – are provided;

-An option of half-board or self-catering accommodation in 3 star en-suite flats at the Combined Universities of Cornwall (near Falmouth) with laundry, bike store, shop and sports facilities; or camping nearby at Penryn Rugby Club with hard standing for motor homes;

-A full social programme including an optional boat trip on the River Fal and coach trip to the Eden Project; evening entertainment including film screenings, hog roast and ceilidh, and the annual Birthday Tea taking place at Pendennis Castle.

In conjunction with the Birthday Rides, ‘A Taste of Kernow’ 200, 100 and family 50km Audax rides will be taking place on Sunday 22 August.

For further information, please visit www.ctcbirthdayrides.org. An early bird discount applies to bookings made before 10 April 2010.

Notes for editors:

CTC - the UK’s national cyclists' organisation, with 70,000 members and affiliates in 250 clubs across the UK, is the oldest and largest cycling body in the UK, established in 1878. We provide a comprehensive range of services, advice, events, and protection for our members and work to promote cycling by raising public and political awareness of its health, social and environmental benefits. For more information see www.ctc.org.uk.

The end of February

And here we are at the end of February 2010. It has been a four week journey and so far I think, it has gone very well.
I have lost a total of 9lbs in February, having started at 11st11 and weighed in today at 11st2. Whoohoo!! My bodyfat percentage dropped as well which I am really pleased about.
I have lost 4% of body fat which is really great.

I'm just back from a spinning class and burned 323 cals. That was the lowest so far for a spinning class. On average it is above 500cals.

Well the days to doing LEJOG is really getting low now. 102 days is really not much at all, so a slight panic is setting in. I've still got SO much to do!!

This week will be particularly challenging. I'm out all week except for Tuesday when I will try and do a double spinning class, one early morning and one in the afternoon, after 5pm. Apart from keeping up with my exercise, it is always a challenge to take my diet with me where I go. And if you are most of those hours in a car or on a train, it is difficult!

We are planning our summer holidays. Inevitably it includes some cycling! The CTC (Cycling Touring Club) is having their annual birthday rides in Cornwall this year which really appeals. Lodging will be in Penryn at Exeter Uni campus and will be over 6 days. Each day has a choice of 4 bike rides with a variety of distances to cater for everyone. In the evenings are good entertainment and breakfast and dinner are included in the price. Now to find the money to go...!

I have no further news on my Brompton which is a bit disappointing. I was promised a phone call to sort of give me an idea of when the Brompton will be ready but nothing came yet. My bike voucher has arrived about a week ago and it has a deadline of 60days on it. I phoned the bike dealer to let them know and they told me that they don't think there will be a problem. So watch this space!

Saturday, 27 February 2010

BikeBritain - Coming August 2010

BikeBritain - Coming August 2010 Seems ok. Tickets are a bit pricey!

Tuesday, 23 February 2010

Cough cough

I'm ill.

What a disappointment. I started to feel unwell on Saturday midst my prep for my schooldays party and it has now really progressed to a full-blown cold. I woke up in the middle of last night with runny eyes and nose. There was no chance of me going back to sleep so I spent most of last night, well between 1am and 4am, watching ice-skating from Vancouver. It was really beautiful stuff but it was also a very lonely time. You can (almost) hear yourself breathe! Nobody else is awake and you know that! Everyone else is sleeping (snoring) away and here you sit and feel sorry for yourself.

Well. It certainly interrupted my training. I was due for a double spinning session today, one this morning and one this evening but being sensible, I cancelled. Another wasted day. Urghh.

Due to work commitments, I won't be able to go to any spinning tomorrow either but hope to go on Thursday.

On another note, I was invited to submit interest to attend the Copenhagen Velo-City 2010 conference in June. What a shame, but I will have to skip it as I will be in Scotland that time cycling the last few legs of the LEJOG.

I've submitted the link and description to the conference below, it really looks like a fabulous opportunity! I hope a lot of UK planners go so that we can get real cycling provision in the UK.

www.velo-city2010.com

www.velo-city2010.com

For those who don't yet know about this wonderful opportunity!

Velo-city Global 2010 - Different Gears, Same Destination
World’s largest Global Conference on Cycling

Copenhagen, June 22-25, 2010

Networking Across Disciplines, Countries and Cities - 2nd Announcement out now!

The European Cyclists' Federation, the City of Frederiksberg and the City of Copenhagen are excited to invite you to the first ever VELO-CITY GLOBAL 2010, a conference that brings together city- and transport planners, decision makers, cycling experts, NGOs and researchers from all over the world to discuss the potential and challenges of cycling.

We believe that the time is ripe to explore and unleash the potential of the bicycle as a tool in tackling global challenges like obesity, pollution and congestion, not least in the cities, where more than 50 % of the world’s population live. Velo-city Global 2010 will serve as a platform for the exchange of knowledge, research and ideas and experiences across borders. Already now we have confirmed Janette Sadik-Khan, Jan Gehl and John Whitelegg as plenary speakers and more contributors from around the world will be announced soon.

Government outlines vision for an active England

News : NDS



The Government wants to see access to cycle training for every child, creating a generation of new, safe cyclists according to Transport Minister Sadiq Khan.

This is one of the aims of the 'Active Travel Strategy' - published today - which outlines plans to put walking and cycling at the heart of local transport and public health strategies over the next decade.

The other aims of the strategy include:

- Every major public sector employer to be signed up to the Cycle to Work Guarantee

- Cycle parking at or within easy reach of every public building

- Sufficient secure bike parking at every rail station

- Local authorities introducing 20mph zones and limits into more residential streets to improve safety for pedestrians and cyclists

FT.com / UK - Early boost for English cycling scheme

FT.com / UK - Early boost for English cycling scheme

A programme to encourage cycling in six English towns has led to an early rise in the number doing so similar to that seen in the first years of London’s cycling boom, the government body responsible for the initiative will say on Tuesday.

The results suggest the six cycling demonstration towns could see long-term increases similar to those in the capital, where the number of bicycle journeys has more than doubled since 2000, according to Cycling England.

The six towns and cities – Aylesbury, Brighton, Darlington, Derby, Exeter and Lancaster – saw an average 27 per cent increase in the number of trips made by bicycle between April 2005, when the scheme started, and April 2008.

The increases come against a background of gradual long-term decline in cycling in England outside London as car ownership rises and growing traffic deters cyclists.

Phillip Darnton, chairman of Cycling England, warned it could take a considerable time for the towns to see a change in travel habits on the scale of ­London’s.

“I do think that people have to be entirely realistic about the scale of the behaviour change we’re talking about,” he said.

From 2005, the six towns and cities – chosen from 31 local authorities that originally applied – started investing about £10 per person annually to encourage cycling, compared with a normal annual spend of 70p per head elsewhere. The extra spending – about £14m across the six authorities – was funded equally by Cycling England and the local government.

Local authorities had initially assumed that they should encourage cycling by providing new facilities, Mr Darnton said. But Cycling England had argued against that, focusing instead on training.

The organisation urged each town to provide cycle training to children to encourage them to cycle to school and to focus on encouraging other potential cyclists such as students, employees of large companies, women and families, and those travelling to ­stations.

The biggest increase over the three years was in Darlington, where the number of trips made by bicycle increased 57 per cent, while cycling levels in Aylesbury rose only 2.4 per cent.

The programme is set to be extended to more towns, and Bristol was chosen last year as England’s first cycling city.

Copyright The Financial Times Limited 2010.

Sunday, 21 February 2010

Results!

1136 cals on my double spinning session yesterday!! I meant to be going till 800 but went passed it and felt good so I kept going.

It was great!!