Don’t Be Shit – Ironman Jonkoping 70.3 Relay

I have just returned from another trip to Sweden for another event. Another bike event but as part of a relay in the Ironman Jonkoping 70.3 triathlon as part of a relay team with my amazing friend Gemma.

Gemma is a fantastic runner and I cycle and so when our other halves, Brett and Marios, signed up for this triathlon we figured why not team up and do it too but as a relay team. This saw the creation of team Don’t Be Shit. The saying don’t be shit is something we say at events to lighten the mood as a joke to friends we are supporting.

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So who was going to be our swimmer? Well Gemma decided that after completing her Abbot World Marathon Major series that this would be her new challenge and she’s trained so hard for it too. I have so much admiration for her for doing this and admit it didn’t even come into my mind to do the same or even offer to take on that discipline!

We arrived in Gothenburg and after a drive (about 1 hour 20 minutes) we were checked in and went straight to register, meeting up with other team mates from Havering Tri who were also taking part in the event. We were laughing as they’d printed our team name on our participant bands and also our numbers – brilliant! This was followed by the Tri club parade through the town with a brilliant atmosphere.

After bikes being built and test rides were done we had a wander round town and checked the swim start and transition area. Bike racking took place in a downpour of rain and a lot of hoping that race day wouldn’t have the same weather!

On race day it was a late start at 9am so not the usual 4/4:30am alarm, which was nice and everything seemed calm despite nerves and weather looked like it would be dry until late afternoon so I was hopeful that my bike leg would be dry! Once everyone was in their wetsuits the heavens opened! Not quite the plan!

Gemma on the swim: I seeding myself into 42 minute wave and I was a nervous wreck. Standing in the cold, wet and in puddles on the gravel roadside in complete silence. I could hear the cheers along the start line for the swim entry. Taking a deep breath Marios grabbed my hand and said it’s ok- I nearly started crying. It took 40 minutes to get to the swim entry, with 4 people going in every 4 seconds, and off I went, knowing Marios was directly behind me in the following wave of swimmers. As soon as we entered the water, the sun came out lighting the way for us.

The water was lovely and I found my groove straight away/ compared to the day before!  I trained for all weather conditions rain – hail- sun – storms and trained for cooler temperatures and mass starts with Havering Tri. However, I couldn’t have imaged that people would have seeded themselves in the earlier waves to do breaststroke from the start (due to strict bike cut off times). This made it impossible to swim around or through.

Marios was my rock during the swim and made me realise that 5 months ago I couldn’t do open water swimming and now I am able to swim comfortably and take the time to assess the best route for overtaking slower swimmers. I loved every minute of the swim and would recommend going in the earlier wave for what you expect.

I would have liked a better time, but happy I was well above the cut off time and more impressed I managed to run the 0.8km to meet Lisa in the relay exchange box!

Me on the bike: After Gemma passed me the timing chip I tried to run through transition but running in cleats on wet cobbles is not that easy! Plus I was freezing by this point as I had stood in the exchange box since the swim start in the rain so know for next time if it’s the same weather that’s not a good idea. I also needed the toilet the second I got there but couldn’t get in transition so had to hold it.

I was soon over the mount line and on the bike. I had 56 miles to cycle, a distance I can easily do but for some reason I was super nervous and this is the third time I’ve done a relay and knowing someone is waiting for you is added pressure.

Prior to the event I had heard from many people there is a horrible hill at the start and that pretty much the first 10km was uphill. I’d been told the big climb was really long and really steep and that last year there were so many people walking. I’m not good at hills. I can do them but slower than most and with a knee injury I knew I had to spin up easy – pretty much my plan for hills without an injury. I knew once of the commentators would be at the base of the hill so when I saw and heard him with the customary Swedish Heja Heja Heja I knew I’d reached the hill. Just keep spinning, smile at the supporters, pretend it’s ok. Another member of Havering Tri overtook me and gave me a thumbs up and I said is this the hill and he shouted yes and that we were about a third of the way up. Not so bad I could do this. I rarely say a hill was not as bad as I thought but it actually wasn’t – it was twisty and more gradual but at almost 1,000ft definitely a hill still. Here is my face about three quarters up (ha ha).

And the difference once I realised I was at the top – oh ok not so terrible.

The rest of the course is rolling and on the downhills and straights I was really able to overtake a lot of people and knew this is my strength and to use that.

There were three aid stations, all of which were either at the top or bottom of hills. As I wasn’t doing the run I had my nutrition I needed on the bike and didn’t need to stop for anything else.  I did stop at one aid station as I needed the toilet too badly but the queue had five people in it – five people taking on and off cycling kit that would also be wet like mine could be timely so I abandoned that idea and got back on the bike – I would have to wait!

At about 40km in the heavens opened again and for about 25/30 minutes I got soaked. I was wiping my glasses with my gloves and accidentally knocked them off so had to stop to get them back. The rain also made me overly cautious on the brakes on some of the downhills that I would ordinarily fly down. There were also some sections that were really windy and trying to power through those takes a toll on the legs and makes the effort that much harder, especially after a really narrow and tight turn point was just headwind up the hill you’d just flown down.

There was a section from 76-78km that it is forbidden to overtake as the road is narrow and winding and this was frustrating as I got stuck behind a group who were going much slower and had to wait until after to be able to pass them.

Your number is on your back for the bike and on your number is your team name so I had some fun as people giggled at Don’t Be Shit. I did the same to a man on the bike I passed whose team name was Loser Buys Burgers.

About 20km from the end I knew where I was and this was back on the Vatternrundan route. On that ride there is a stop at Jonkoping so I knew it wasn’t long until I would be passing Gemma the timing chip again.

After dismounting my bike and trying to run in cleats again I made my way to Gemma in the exchange box, little celebration dance, brief hug and she was off! As she left I had a swift hand down my bib shorts as my heat pad I sometimes use for back pain had slid down to my bum and it was on fire! Classy as always.

I finished the bike in 3:06 and will admit I was disappointed with my time – on a different course I’d previously done 2:56 and whilst I’m the first to say every course is different and you can’t compare and that it’s the conditions on the day, I really feel with better weather and no knee injury I could definitely have done that on this course too. Though I did get a lovely compliment as someone came up to me and said man you can bike! This lady told me she tried her hardest to keep with me but couldn’t get anywhere close and she said well done and left me with a huge smile on my face!

Gemma on the run: I had an absolute blast on the run, met some lovely people and gave them encouragement along the way. I felt like I needed to support everyone as they had just come of the bike and had jelly legs, mine were relatively fresh in comparison. It was a nice 3 lap course and loved seeing Lisa after 2 laps.

Again it was great fun knowing other tri members were around the course. Happy with the 2:09 for the run, considering the conditions – after the rain the sun came out!

However much I wanted to finish my Ironman journey with Lisa, I was absolutely gutted we couldn’t, but like we said we understood the Ironman rules.  It was lovely finishing with Marios and it really made it a unique experience for him.

I had the best time and would definitely consider it again. I would love to inspire anyone who thought the Ironman journey is unthinkable and say break it down and take on one discipline at a time …. it was just a natural progression for me, I have loved my world running journey …. so why not take on a new discipline.

I was able to get to behind the finish line to see Gemma and Marios finish, which was amazing.

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Everyone from Havering Tri were safe and done!

We found out we came third place in the female relay and so it was suggested to attend the awards ceremony. Being called up on stage by presenters who were laughing too much at our team name was funny and resulted in extra kudos and fist pumps.

We both had a fab time and coming third place was just the icing on the cake and made us realise our training had paid off! Team Don’t Be Shit – Team Freaking Awesome!

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Sweden has a special place in my heart so I knew before I got there I would love it but so many were commenting on the bike especially and how beautiful it was. Both winners of the event, male (Elliot Smales) and female (Claire Hann), were from Great Britain (amazing) and said it was the best bike course they’ve done. It was also European Tri Club Champs and will be for the next two years so if you are considering a middle distance triathlon would definitely recommend!

To top it off there was 27% women who participated in the event, which is a world record participation for an Ironman event!

Travelling with a bike

I am so used to travelling with a bike now that I still find it odd when I am at the airport and get such funny looks like I am walking through the terminal with such an odd item in tow.

There are a few ways you can travel abroad with a bike.  I know some people who ship their bike and certain events partner with companies who will take and deliver your bike so you don’t have the need to take your bike apart in any way.  I know some people who wrap their bikes or use cardboard boxes -yeah not for me!  I know some people who use a soft bike case and again this is not something I am keen on and I also know some airlines and even airports will not take soft cases for bikes.  Then there is a hard bike box, in my opinion the sturdiest and safest option.

I have a Bike Box Alan case and made the purchase a couple of years ago after looking into options for hiring one and realised that with some people charging £50 to £80 per week for box hire that if I was planning more than a few trips the investment to buy would absolutely be worth it and so that is what I did.  My husband already had a Bike Box Alan case and so I knew that they were sturdy and really good quality.  I mean I love my bike so want to know it is being transported in something that will get it there in one piece and not damaged.  There is always that nervous moment when you take the bike box to the oversized baggage area at the airport and watch it go through, then you might catch a glimpse as luggage is loaded onto the plane and it can make you a little nervous – be careful with it please! It is also a popular choice for our Tri club Havering Tri too!

You also get a 7 year guarantee with this box and the reviews speak for themselves, which you can read here.

So I recently got asked about how I pack and unpack the bike box and will admit I was a little embarrassed to admit that I don’t.  My husband is called Brett and I often joke that I have a Brett for that for quite a few bike related things.  He put Di2 on my old bike, not me, he packs and rebuilds the bikes when we travel, not me, and does all the bike servicing and maintenance, not me.  So I figured well it’s about time I probably learned how to do some of this and as I am always offering friends to use my bike box I figured ok we are travelling again soon so I will be paying attention.  Brett laughed but he humours me and so next time I will pack my bike – yep me!

What do you need to do?  I have a road bike and this is what we did:

  • remove the pedals, which we sometimes put in a little plastic sandwich bag and put in the box (there are some small straps in the box and you can use them to hold the pedals in place)
  • remove the chain, which you don’t have to do but we have always done and again put in a little plastic sandwich bag strapped in the same way as the pedals
  • I don’t need to undo the seat post on my bike but depending on your height if you are tall you might need to do that to lower the seat post to fit in the box – if this is the case make sure you mark in some way where the seat post was so you can easily put it back in the correct position when you rebuild
  • deflate the tyres completely – some people say you don’t need to do this though they could expand with the pressure in the hold on the plane, so it is always worth deflating and then pumping back up when you build the bike again
  • the tyres fix to the lid of the bike box using wheel skewers (I also lent mine to a friend who has disc brakes, which I don’t and she did need different skewers to fix in the box properly) – the box comes with a padded panel that sits between the wheels and the rest of the contents of the box
    • remove the handlebars and stem from the forks
    • the bike frame is secured in the box using the straps that are attached
    • we always pack our cycle shoes and helmet in the bike box as well as nutrition if weight allows (in my helmet bag I will always pack my heart rate monitor and garmin
    • I put some of my nutrition like gels in my bottles – saves gels exploding and going over everything and saves space
    • there is an anti crush bar to stop the box being damaged and in turn the bike

    Here is a time lapse video of the bike being packed.

    Happy travels if you are going away with your bike being boxed up and I hope this was a little useful for those who had asked previously!

    Skin care regime when living an active lifestyle

    I love being outdoors, literally any excuse, whether that be walking the dog, out for a hike, run (jog), getting covered in mud at an obstacle race or cycling.

    This does of course mean my skin is always exposed the elements and I have noticed over recent years that it has become more and more dry.

    I attended a pre launch evening with Bianchi Dama to try some of their bikes and find out more about their collaboration with CJ Skinhealth towards the end of last year, which you can read my blog post from here.  At this evening I was gifted their active cleanse and enhance & protect products, a two product skin regime ahead of their launch in November 2018.  I noted in my previous blog post that although I am a keen cyclist I was probably not the correct demographic for the skincare range as I was quite lazy with my skin routine and if I am honest whatever I had in the shower was what went on my skin (I know I know…..).

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    It is now more than six months on and I said I at the time I would update with a follow up and I am pleased to say I am still using the products.  Not only that but I bloody love them!

    As I said I love being outdoors but do notice the effect it has on my skin and whilst I am not even willing to consider changing spending more time outside than inside, I can look at how I look after my skin and I can honestly say that aside from day to day usage these two products are the first I pack when going anywhere.  Since I have had the products that includes:

    • over a dozen muddy obstacle runs at various locations in the UK
    • Beachy Head marathon
    • hiking in the Peak District
    • hiking at Snowdon
    • training camp in Lanzarote
    • 3 cycling events in Sweden
    • numerous cycling events in the UK and over 3,500 miles on the bike

    I am due to go to Sweden again later this week and Fuerteventura in September and again know these will be right there at the top of my packing list.

    So what is my skin exposed to?  Sun, wind, rain, heat, cold, mud and of course sweat!  I am lucky that I have never really suffered with breakouts but I do have very fair skin and with exposure to the sun one of the biggest factors impacting the appearance of skin, and the fact that I burn really easily (think the sort of factor you would use on a baby),  these products having SPF 30 and UVAPF 30 sunscreen in them is brilliant for me.  Protecting your skin from harmful rays is so important – according to Cancer Research there were over 15,000 cases of melanoma in the UK in 2014-2016, with over 2,000 deaths – of these 86% caused by UV and were preventable. There is nothing worst than putting on cream or sun block and when you start sweating it runs and ends up in your eyes (ouch).  Plus it smells amazing and stays on the skin.

    According to Statista the retail value of the beauty and personal care market in the UK shows that for 2019, the market value for beauty and personal care has reached approximately 16 billion euros, which is showing an increasing trend and value moving forward and highlighting how large the industry is and the trends in this area that are driving growth.

    According to Glamour magazine, in an article they published last year, they published the findings from a survey to see how much women are spending on beauty products and it averaged at almost £500 per year with some having anything up to a 10 or 12 step process with some using 16 products – 16?!  I am all for having good skin but that seems excessive and quite frankly I’d rather be out on my bike than doing all of that!  It is not surprising, however, especially when there is a product for every possible situation; day cream, night cream, sun scream, hand cream, foot cream, body cream, waters, cleansers, milks, oils, serums and lotions with the list seemingly being never ending!

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    I was pleased to see earlier in the year that Lucy Charles is an advocate also.  Lucy is a professional triathlete who has had huge success and I am sure we will see that long continue.  She is also the most down to earth lovely person.  Lucy has an intense training program and again this means her skin is exposed to the elements constantly and I spoke to her about the products to get her opinion on them, which was as follows:

    ‘I have been using CJ Skinhealth for 6 months now and the products have been a game changer for me.  As someone who has struggled with dry skin and breakouts since my early teens I never thought I’d find just 2 products that could solve the problem.  I use CJ Skinhealth every day pre and post training sessions and I have noticed a huge difference, I even get complimented on my skin now which I never thought would happen!’

    One of the ladies I met at the pre launch is Beth and she is part of the Bianchi Dama race team, so one of the ladies instrumental in the testing and feedback process.  I spoke with Beth about the products and she said in using the products this is her opinion that is also shared with some of her other team mates also:

    ‘It’s really added to my confidence.  When competing your confidence can play a big part in how your race goes and feeling more confident in myself and my skin being completely bare, with no make up, has just given me that extra boost.  I think everyone can relate that if you look good you feel good, it’s not often the thing that makes you look good is also the best thing for your skin!  These products have given that to me’

    I would happily recommend these products to anyone and if you check out the CJ Skinhealth website you can see others who use them too and read their reviews.

    What I really like about good product is being able to speak to people who really know what it is they are trying to achieve with it and are not just a sales person.  Talking to James about his studies in advanced cell cytology and work he has done with the innovation lab and Harley Street skin specialist in order to create these products, that make great skin health accessible to all, was fascinating to my inner geek.

    This is a company that have taken time to leverage research, experience and advanced science to produce these products specifically for active lifestyles.  Also don’t be fooled by thinking this is a women’s product either – this is completely unisex though I won’t tell my husband that or I fear mine will run out pretty quickly!

    The other thing that appealed was that they were bringing this product to market using the very people who would benefit from it.  So as a cyclist I know the team from Bianchi Dama have tried and tested this, in different weather and environments, and their feedback, as well as other athletes ranging from winter to water sports, has helped with the various iterations of the products.  They know how it works and how these products would benefit someone like me being out and about on the bike whilst also solving the challenge of eliminating complex and time consuming skincare regimes, which lets face it very few of us have time for – I know I don’t!

    If you would like to try the products you can use my affiliate code FATGIRLFIT2015 for a 10% discount.

    I was gifted the skin products, but all opinions are my own.

    Kit Review – BioRacer Bib Shorts

    If you follow me on social media you will see many pictures in my club kit.  This is custom kit and Romford CC get this from BioRacer UK.  So I have many years worth of experience of using kit from this supplier.  I actually handle club kit for my club and it is always great dealing with these guys especially as they themselves are cyclists and can give first hand advice and recommendations that are knowledgeable – nothing worse than being sold something by someone who doesn’t know the sport it is used for or the nuances you may encounter.

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    I was contacted to review some kit and part of me thought I know the kit already but the other was intrigued as it is slightly different to the kit that I currently have.  I have also found previously that sometimes the quality of custom kit can differ somewhat to that you can purchase off the shelf and so was interested to see if this was the case with BioRacer.  Thankfully the quality was the same, which I am pleased to say as I think it should be that way.

    If you cycle you will probably recognise the name BioRacer especially if you watch any social media coverage of global cycling events as many teams have kit by this manufacturer.  I was also pleased to see a BioRacer stand at a recent event I attended in Sweden, the Vatternrundan, especially as I went without a rain jacket and knew that I would not be disappointed with one from these guys – thankfully I didn’t need a rain jacket but I know in future it will be of use.  Was really good to see all the local teams out in Sweden riding and all in BioRacer kit too.

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    So the new bib shorts – what are they and how are they different?  Well they are the same look but on closer inspection I noticed a zip at the back – what is this wizardry?  Well I think I am just late to the party as I have not had this on any of my kit previously but quite a few people I know had or have used similar.  My initial thoughts was that this could be an absolute nightmare as I don’t wear knickers under bib shorts (if you don’t cycle then don’t read this in alarm and think I am some sort of weird nudist, I can assure you this is very common and most people go commando with bib shorts as the chamois pad is design to sit next to the skin and additional layers can cause friction and chaffing) – what if the zip opens?  The thought is terrifying!

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    On the flip side not having to almost completely undress for a convenience break is amazing!  So many times on a ride and you need a loo break but its such a hassle to almost strip completely down just to go so the zip with easy access is fabulous!

    When in Sweden I had three rides I was signed up for.  They were 100km, 150km and 300km so for each I had made my choices in advance as to what kit I would be wearing.  There was never a question around the kit for the longer distance and it would always have been my club kit from BioRacer.  I love the fit, its super comfortable, doesn’t move around and I knew that 300km on I would not be disappointed with my choice and I wasn’t!  The new bibs came with me and in between events I wore these.

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    So what did I think?  Really easy to endorse!  Same quality as I expected like my club kit, my favourite chamois from all bib shorts I own – using BioRacer developed chamois.  As quoted on their website:

    ‘Our shorts use proprietary padding. It is developed in-house by us. It’s based on ideas and technologies we have researched, tried and tested. We specialize in biomechanics, millimeter perfect fit and adjustments. This is why the majority of pro-tour riders trust our padding. It’s why certain padding manufacturers study us to see what they wish to come up with next. But rest assured, we are always one step ahead.’

    I would say the zip adds a little restriction in terms of the stretch but that is as expected and so minimal that once on the bike it was unnoticeable.  Easy to undo and do the zip back up and no rubbing from the zip either – flap of material at the top once the zip is back in place and it finishes above the pad.  The legs have the same BioRacer grippers I am used to which keep the shorts in place with no annoying riding up or movement as you cycle.

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    I have also used on the turbo trainer at home and again they are fab.  I have said before but I often feel that a better quality bib short is the best for a turbo trainer as there is no natural movement and so comfort is key.

    The shorts I had are called Vesper with the flamingo design and can be found here.  I have said before that I have kit that ranges from cheap to expensive and actually my most expensive pair of bib shorts are my least comfortable ones so I am not claiming that the more you pay the better they are as that is not the case in my experience.  However, if I can find kit that is comfortable and stops soreness downstairs then yes I am happy to pay for that luxury.  These BioRacer bib shorts retail at £99 and in my opinion worth every penny.

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    They also have the matching jersey too that you can find here! and you will know I love anything that is a bit different and this design really caught my eye.  I love the detail on the jersey and the gripper at the base of the jersey to stop it from riding up the body, which can be really annoying.

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    I was gifted the bib shorts and jersey, but all opinions are my own.

    What is the bike week in Motala, Sweden?

    I knew of the bike week held in Motala from a friend who lives there.  My husband had been out to take part in the Vatternrundan bike ride previously so I knew what it was about and at the time thought about going back to take part myself, which I did in 2017.  I wrote a blog post about it that you can read here.

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    So what happens during this week?  There is really something for everyone and here was the schedule for this year:

    • 7 June – MTB Vattern for those aged 8 and over, with distances of either 25km or 50km
    • 8 June – Tjejvattern 100km ride for ladies only aged 18 and over
    • 9 June – Halvvattern 150km ride for those aged 18 and over
    • 10 June – Minivattern for the children aged 3 and over, with distances of either 1km or 3km – this is literally the cutest event and the kids are so cute getting involved with a rest stop halfway for lemonade and buns
    • 14/15 June – Vatternrundan 300km (there is also a 100km option that you can also now do on an electric bike) for those aged 18 and over

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    I took part in 3 of the above this year; the Tjejvattern, Halvvattern and Vatternrundan.

    • I rode the Tjejvattern with my friend Sandra who is from Motala and who I plagued with questions as we cycled (sorry Sandra).  The weather was perfect with sun and blue skies.
    • I rode the Halvvattern with Sandra’s partner Steve and her brother in law Jonas.  The weather was vile with 30mph gusts of wind and rain, which made it hard work.
    • I rode the Vatternrundan with my husband.  This was the 54th year of this event taking place.  The ride started in great conditions then the temperature dropped pretty quickly so an earlier rest stop was needed to add layers.  We met a lovely group of six cyclists from Iceland about halfway round and rode with them for a couple of hours.  Then the sun came up and we got sunburnt – can’t complain though as some got caught in rain at about 100km in and we missed it but could tell from the wet roads we had been lucky.

    The roads are perfect, scenery stunning and although the roads are open there is relatively little traffic on the course.  My husband was talking about this early on in the ride and then managed to hit possibly the only pot hole in Sweden.  We also laughed as there are signs in places to watch out for a certain animal – a moose!  My husband joked that it would be ironic to be hit by a moose whilst on a bike when our cycling club logo is a moose cycling on a bike!

    Blueberry soup is served warm at the rest stops.  The first time I came across this in Sweden I was not sure if it was for me but this stuff is magic.  Warm and works a treat in the cold of the night and sweet – might try and make some of this myself now I am back in the UK.  Enervit is the main nutrition provider with energy drinks available as well as water at rest stops.  Most stops have the famous sweet buns with the last stop in Medevi having honey covered buns which are a hit for most.  Other food you will find are salty gherkins, mashed potato and meatballs at Jonkoping, lasagne at Hjo and for those that want breakfast instead you will find porridge.

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    Other things you will find at the rest stops are massages and mechanics on hand to help.  You have to carry all your kit, nutrition, clothes etc and if you need assistance at the rest stops you can get what you need and will receive the receipt to pay for items after the race like inner tubes etc.

    It is always amazing to see the veteran participants on the course.  A veteran is someone who has completed the ride 25 times or more.  We met this man who was 84 years old and this was his 41st time doing the Vatternrundan 300km bike ride.  He was explaining to us that he believes people should try and spend as much time outside and be fit and healthy and stay active.  He also commended us on taking part in the event for the second time and said that if I were to also complete the ride 41 times like him to look him up and he will ride it with me.  I should also note that this man then set off on his very modest bike fitted with fur leopard print covered saddle.

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    This is a great week and Sweden is really somewhere that has captured my heart.  I would absolutely recommend taking a look at one of these events for sure and I know for sure I will be back again!

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    A lot of people say it is such a long way and it is but you break it down – ten 30km rides or rest stop to rest stop or three 100km rides – however you want to do it but it makes it a lot easier.  The only thing is the signs on the ride count you down which is fab for the Tjejvattern and Halvvattern but on the Vatternrundan when you see the sign saying 290km or 280km it can seem daunting but when you get to a milestone like 200km left you know you are a third of the way through or 150km and you are halfway there and when you see that last 10km left its an amazing feeling!

    Was I nervous?  Absolutely!  Even though I had done it before – nerves are totally normal and shows you care.  This time round I would also have the miles in my legs from cycling around Sweden and also from the first two events, both of which included the climb up Omberg and I was unsure how that would affect me. Pacing is the hardest for such a distance – it’s difficult to always know how much to push early on so you won’t suffer later in the ride. I got to 270km or therabouts feeling good and found every slight incline in the final 30km a little tough and that for me was when mental toughness needed to come in in order to find some fuel in an otherwise empty tank.  It is mental strength that will help alongside physical strength in endurance events like the Vatternrundan and it could be true when they say physical strength will get you to the start line but mental strength will get you to the finish line. It was interesting though as we had decided this time to ride and enjoy the experience and looking at Strava my ride time average speed I was 0.1 mph slower but it felt so much more comfortable.

    If you ride a bike and are looking for an event abroad take a moment to look at these events – registration is already open for interest and you need to complete that in order to following the next stages and get a potential place next year – you won’t regret it!

    What do you eat when training?

    It is 3 weeks out from my main event of 2019, the Vatternrundan and so training ramps up and as it does I need to make sure my fuelling is right.  Fuelling wrong in training and in an event can make all the difference and I have been on that bike ride before thinking I feel great and then bam I’ve bonked.

    The Vatternrundan is a cycling week festival in the town of Motala in Sweden and I will be taking on three events in five days with a total mileage of 550km.  This means my training is including strength and conditioning, yoga, structured turbo sessions and longer rides on the road.  Food is key for this and that is good as I love food!

    I was sent some ingredients from Buy Whole Foods Online (not just Whole Foods Online) and over the weekend it was super easy to add these to my meals in different ways.

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    My go to breakfast before any event is porridge – you need to find what works for you and oats are something I have tried and tested and found to be good for me.  I also like that you can be adaptable with them with so many things you can add including nuts and seeds, fruit, dried fruit and nut butters.  Before my club ride on Sunday I added some cashew nut butter, organic cashews and a few dried cranberries – delicious!  Another breakfast option is overnight oats – again with the oats and super easy to mix oats with either milk (any type) and fruits, nuts, seeds or toppings of your choice.  I did a blog post on the recipe I use that you can see here.  In this pic I added oat milk, fresh banana, teaspoon of ceylon cinnamon, handful of macadamia nuts and dried organic cranberries.

     

    I like to experiment with food for on the bike.  I love cooking and trying out new things.  I make granola bars that I cut up into bite sized pieces.  They are easy to grab on the move and portable.  These are for energy and contain a lot of sugar so I definitely wouldn’t be snacking on these on a regular basis but on the bike they were fab and I froze the leftovers in snack bags for future rides – easy to grab and go!

    To make them I used:

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    Super easy to make too – literally put the milk, sugar and oil in a pan and melt.  Remove from the heat and add in the nut butter, oats and hemp seeds.  This is the point where I normally go off tangent and add whatever nuts, seeds and fruit I have.  Line a baking tray with greaseproof paper, add the mix to the pan and simply leave in the fridge overnight to set.  Cut up and put in portion bags – and add some to the freezer as they freeze well too!

    I have joked that I will cycle for cake and I will – lots of people do!  For longer rides it is often nice to have a coffee or cake break on route.  Also gives the opportunity to fill up water bottles too.  I made the honey cake in the pic below with sunflower seeds as a little treat for post ride.

    To make this I used:

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    Again another easy recipe where you put the honey, butter, water and sugar in pan until melted.  Take off the heat and add the eggs and flour.  Add to a cake tin, top with sunflower seeds and bake at 180C for 40 minutes.

    After 86 miles on the bike on Monday a slice of this cake was perfect!

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    I look forward to using these ingredients in more cooking – loads of options with salads, stir fry and smoothies too!

     

     

    Mental Health Awareness and Body Image

    This week is Mental Health Awareness Week and the theme for this year is Body Image asking us how we think and feel about our bodies using the hashtag #bebodykind.

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    The Mental Health Foundation have many resources on their website and for the theme this year they quote:

    ‘Having body image concerns is a relatively common experience and is not a mental health problem in and of itself; however, it can be a risk factor for mental health problems.’

    They have included some statistics around the topic also that note:

    • 1 in 5 adults have felt shame because of their body image in the last year
    • Over a third of adults in the UK have felt anxious or depressed because of concerns over their body image
    • 1 in 5 UK adults have said images on social media have caused them to worry about their body image

    First of all I want to say I love any initiative to increase awareness around mental health but lets remember that for those that suffer from any form of mental illness this is life for them that they live with that struggle every day.  So lets open the door for discussion but ensure we continue the momentum after this week.

    I would also like to note that I do not personally suffer from mental health issues and so will not claim to be an expert in any way, however, some of the closest people to me in my life do and I can see first hand on a daily basis how different areas of mental health affect people.  I wrote a blog last year on this very subject that you can read here.

    So my blog is called Fat Girl Fit and it is not intended as an offensive name but yes I am aware I am not the same size as the models in the magazine and yes I have cried about my body and the parts I hate but that no that does not stop me from doing my thing with a smile on my face.

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    My blog started when I was on a fitness and weight loss journey and I will admit I was in a routine where I would post on a weekly basis as an update with what weight I had lost on my ‘weigh in Monday’.  This soon turned into something that was quite toxic and left me feeling terrible about myself.  I also soon realised that was not what my blog was about and instead I turned my focus to being a healthier and happier me.  I wrote a blog post on that change that you can read here.

    I can’t claim that I don’t still get people look me up and down when I say what crazy event I have planned next but you know what that says more about them than it does about me.  It has taken me a long time not to let those glances upset me.

    And also lets be real here I do still want to lose more weight and that doesn’t make me a terrible person either.  There is so much ‘be body positive’ talk and I am completely on board with that but there is also nothing wrong if you want to lose some weight either.  There is nothing wrong with having a moan about that god awful event photo, because lets face it they are mostly unflattering, but then take a step back and think wow my body helped me achieve that goal.

    Yes you have a bikini body now – you have a body put it in a bikini and voila!  But you want to be fitter and healthier then so be it – don’t apologise for that either but just do it because you want it and not because of what you believe you should do because you are told so from society.

    My new strapline to my blog at the end of last year changed to read ‘be fearlously unapologetically you’ and I have learned that my body is fierce and strong.  So a shout out to all those who have been on the same journey and are learning that after a lifetime of believing that losing weight was all they had to offer the world that they were so wrong and they are worth more than that number on the scales, because your weight is not your worth!

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    F*ck perfection!  Embrace the body you have and all its imperfections and remember that fit isn’t a size, its a feeling so continue to do you and smile whilst you do it, giving a big cheery middle finger to all those that think you don’t fit the mould, the stereotype, the people we see in the glossy magazines.  Because I am sure they are air brushed to hell!  I am also sure they have their own insecurities too that they are also dealing with.  That old saying about being kind because you don’t know what battles others are fighting.

    Think about what impression you are leaving on future generations as they grow up influenced by those around them.  They should grow up with a healthy relationship to food and their bodies.

    There was actually a song last year by Little Mix and I love the lyrics:

    Take off all my make-up ’cause I love what’s under it
    Rub off all your words, don’t give a, “uh”, I’m over it
    Jiggle all this weight, yeah, you know I love all of this
    Finally love me naked, sexiest when I’m confident
    You say I ain’t pretty
    Well, I say, “I’m beautiful”, it’s my committee
    If you got little boobs, love it
    If you got a big ass, grab it
    If you got nothing big, rock it
    It’s your life, go get it, if you want it

    So repeat after me – I am an absolute f*cking babe and projections from others will not define me!

    And if you want the cake then bloody well eat it – life is too short!

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    #bebodykind