Lisa - Fat Girl Fit

King Alfred’s Way Adventure

My friend Laura and I have been discussing doing the off road King Alfred’s Way since its launch by We Are Cycling UK in August last year, but you know Covid and all that jazz. Anyway after much discussion we decided to put a date in and at the weekend we set off to see what all the buzz about King Alfred’s Way was about.

We are Cycling UK

The lovely people over at We Are Cycling UK not only have all the information you need on their website, they have the GPX to download and a Facebook group to join for anything and everything you might need! Honestly this was invaluable and I cannot praise them and all the contributors on the Facebook group enough. I also bought the hard copy book – love me a hard copy!

In the facebook group someone had shared a map where contributors had added all the absolutely amazing detail you could want for an adventure like this! It was the route map with the following marked:

pubs
cafes/mobile food
shops
bike shops/wash
train stations/car parking
water taps and wild swimming
campsites
hotels/B&Bs
alternative route options

I would say, however, that a lot of the places marked are off the route so bear that in mind unless you want several km off route and then back again. We had seen reviews from people saying you don’t need to carry too much as there is a lot along the route but found we ran out of water more than once.

What is King Alfred’s Way?

It is a 350km loop around Wessex, the Anglo-Saxon kingdom of Alfred the Great hence the name! A super popular route now for bike packers that can be done as you wish.

We joked it was sponsored by estate agents as passed all the beautiful properties along the route.

How long does it take?

That is the beauty of it like I said above you can do this as you wish. From the Facebook group I have seen people complete this from 1 day (amazing) to over a much longer period of time returning to complete certain sections minus the bike packing so you pick what suits you best.

We met several people on the route also cycling it and the days to complete varied from 5/6 days up to 9 days. Initially we had planned to do this over 3 days, which seemed doable but is long days in the saddle off road, which is far more tiring than road riding that I am more used to. Unfortunately the British weather was not with us and on day 2 the rain started fairly early on and then when we realised the forecast had changed so checked again we saw that it was forecast for heavy rain all Saturday and Sunday for where we were going and yellow warnings for thunderstorms – not ideal for wild camping and for the terrain we were going to be facing so we decided we would go as far as we could and return another time to finish.

The Prep

This was the interesting/worrying/exciting in equal measures and made our first bike packing trip seem very real. With there being two of us it meant we could share the load with certain items to distribute the weight between us and not carry anything unnecessary.

The trap you can so easily fall into here is that the list can become endless and you have to bear in mind whatever you take you have to carry and ride with. Knowing this route has a fair amount of climbing in it, and being off road, we were both keen to keep weight to a minimal!

How we got on

We headed to Liss on the Thursday evening after work and had dinner at The Flying Bull and parked in my camper van overnight. We booked using Your Parking Space to leave the van on a driveway for the time we were cycling and off we set!

This was super easy, however, the owner of the driveway we had parked was not ready and so we had to wait for him to move some cars around so we could park and this delayed the start time. So we set off later than planned and not an ideal start.

Friday – just under 100km in total and 1,000m elevation:

we were parked in Pangbourne and had to cycle about 10km to join the route from Whitchurch on Thames, which is on stage 5 of the route and runs until Reading
stage 6 – Reading to Farnham, which was confusing and saw a lot of back and forth where the route was not entirely clear but we learned from others they experienced the same so was not just us. A lot of urban roads, riding through part of the city shopping area, which was odd and along the canal. Farnham was busier than I expected
stage 7 – Devils Punch Bowl – this was savage! Honestly the terrain makes such a difference in how brutal a ride can be. There was grass, gravel, stones, rocks, chalk, mud, thin and thick sand and it was leg and energy zapping. And that was without the elevation that came with it. It also passes part way across a golf course so watch out for flying balls!
we ate at Devils Punchbowl Hotel, which was a welcome site after some tough riding.
we cycled from here to Hindhead and then set up our wild camping site in the woods.

Saturday – just under 50km in total and 550m of elevation:

stage 7 – after we packed up camp we left Hindhead and headed to Liss for breakfast at Turtle Bean Cafe and I cannot recommend this place enough – the staff were amazing and they are set up for cyclists with the food, garden area at the back with bike hooks to lock bikes too, and toilets with wipes and nail brushes felt total luxury after wild camping.
stage 8 – Hindhead to South Harting, which has more off road sections that were very welcome although it was more of the South Downs Way so more climbing and most of those were on thick gravel or rocks/stones and then descents that were the same surfaces.

If I had to describe it I would say it was epic but I want to be totally honest about it so here it is starting with the cons:

it was so much more hard work than I thought – I completely underestimated it and not too proud to admit that
the elevation is a lot but off road elevation on difficult terrain in places makes it even harder
we saw people on e-bikes (jealous), gravel bikes, MTBs, old steel frames so a complete mixture but I am pleased we went with MTBs as it felt much better on some of the off road terrain though of course gravel would have been better for the off road sections
I should have trained more on a fully loaded bike as that was very different to handle
I opted for more space on the bike for bags and took one bottle and ran out of water three times
there may have been tears
take bug spray – we did and yet I have still been eaten alive although completely expected it
we didn’t get to experience the whole route

And now the pros:

I rode some technical sections that I would have not tried before
I managed some climbs I really didn’t think I could do
I didn’t fall off my fully loaded bike
we wild camped successfully for the first time
we laughed a lot
I learned that hike a bike is a thing and to expect parts where bikes are pushed and that is ok
will just have to go back to finish the rest

It was so much more hard work than I thought but I have returned wondering when I can get away for more bike packing – this will absolutely be a new love of mine!

I will share a separate post on what I packed for the trip.

A couple of thank you’s as well:

my husband for always helping when I come up with these mental ideas
my friend Laura who I know I can count on when I want someone to accompany me on these sorts of adventures, for being patient over the time we were away as she is a much stronger cyclist than me but we always start and finish together
Laura again for not pushing me down one of the many climbs across the South Downs Way as I moan about climbs
My friend Helen for her super useful recommendations from her bike packing trip last year so I could look at that for ideas around the prep too
We Are Cycling UK for soooooo much!

Some items mentioned in this post were gifted from Evans Cycles but all opinions are my own.

Category: Cycling, Fitness

Safety Considerations When Solo Cycling

I’ve been quiet on social media this last week and honestly wasn’t sure whether to post about this or not but decided, after talking with some friends, that I would.

Don’t worry this is not one of those PM me for details hun posts but more giving some information that others might find useful.

I often ride early morning, sometimes alone, sometimes with others, sometimes on the road and sometimes on the trails. It’s very light quite early now and I have always felt safe and had no issues, until last Tuesday.

I headed out in my local trails and saw the same man 3 times, not unusual but on the 3rd time he jumped off the grass onto the path I was on and tried to grab me. He didn’t say a word, didn’t actually grab me and didn’t chase after me, so I want to make that clear that I am absolutely fine.

I promptly cycled off in the other direction and headed straight home via the roads. I phoned my husband so he knew my whereabouts. There were tears and it left me quite shaken up. I think adrenaline kicked in when it happened but when I got home and had to explain it I got very upset.

Over the following days that upset then turned to anger. It made me think maybe I shouldn’t be cycling alone and that I should change what I was doing.

I did report to the police over the phone and they took all details and were very helpful. I wasn’t actually sure if I needed to do this as technically nothing ended up happening but as a just in case it was definitely worth reporting. They said should anything else happen they will be in touch so I am actually hoping I don’t hear from them and it was an isolated incident.

Two of the reasons I debated sharing this was because I didn’t want to scare anyone and I also didn’t want unhelpful comments saying maybe I shouldn’t be cycling alone on the trails. I should not have to feel like that!

I like to think I am fairly sensible and as I said I have always felt safe cycling solo before. Here are a list of things to do for safety:

Let someone know where you are going. I normally tell my husband what route I am planning on taking so he knows roughly where I will be and has an idea on what time I should roughly be back. If that changes I will give him a heads up I might be longer.
Use a tracker if you have one – there are many ways to do this including, but not limited to, find your iPhone, bike computers, what’s app and Strava.
Have lights if needed – same with hi-vis working off the logic to be safe and seen.
Take your phone and make sure it is charged.
Carry money/bank card just in case you might need it.
ID – I wear an ID band and have an ID tag on my helmet that you can read more about here, but you could also have a drivers licence.
Vary your route.
Carry tools/kit you may need – different people take different things with them when they ride but the idea is if you get into trouble you have what you may need. This is what I carry in my saddle bag.
Make sure your bike is in good working order before you go out. A few simple checks can help and I have a post on what I check pre ride that you can read here.
Trust your instinct – if something doesn’t feel right and you need to adapt then do so!

Category: Cycling, Fitness, Product Reviews

Wahoo Element Bolt Bike Computer Review

When I started cycling, and running also, I always went straight to Garmin and have had various versions of their products for both disciplines. I can’t say I was unhappy with them either and in fact I still have and use the Garmin Fenix watch but I was intrigued by the bike computers from Wahoo.

And then they bought out a limited edition bike computer – in pink. Call me fickle but that interested me even more (I know it is just a colour – don’t @ me).

Wahoo Elemnt Bolt versus Wahoo Elemnt Roam

My husband had already made the switch and had the Roam, which he found great and surprised himself by his own admission that he would find it a struggle to move away from them after use. However, he did say in hindsight for his use he would probably look at the Bolt and so I opted for that.

I should say to start with I am not hugely technical and when it comes to areas like this I do tend to lean on my husband (a complete gadget geek) for his input.

Most notable differences:

Wahoo Element Roam	Wahoo Element Bolt (V1)
Up to 17 hours battery life	Up to 15 hours battery life
Colour screen	Black/grey screen (new version has colour screen)
Screen size 2.7 inches	Screen size 2.2 inches
Screen resolution 240 x 400 pixels	Screen resolution 240 x 300 pixels
Memory 4gb	Memory 4gb
Charging time 1 hour 47 minutes	Charging time 1 hour 44 minutes
94 grams in weight	68 grams in weight
89 x 54.4 x 17.8mm	77 x 47 x 21mm
£299.99	£249.99

So what one is better?

Honestly I think it is personal preference. Yes one is bigger than the other but the differences otherwise are quite subtle.

I would say though I find the Wahoo Bolt so much easier than other bike computers I have had and am very happy with it for the following reasons:

super easy to set up
it links with the app almost instantly
charges very quickly
can upload routes very quickly – I have joined rides and had a shared route that has loaded within minutes
extremely easy to follow routes (and I am directionally useless so if this works for me then honestly it’s good)
battery life is great – I used for the Vatternrundan 315km bike ride and it didn’t come close to running out
customisable screen layouts – I personally opt for moving speed, gears and cadence so I don’t get in my own head for average speed etc
can link to my wahoo kickr turbo trainer and follow a route on there, where the resistance will follow the increase/decrease in gradients I would experience on the road

There are obviously some cons (nothing is perfect) and I would list those as follows:

not touchscreen – however I have not found this to be an issue when using
not colour – but again as above and definitely not a must have and more of a nice to have and the screen is very clear even in sunlight
if you are connected to your smart phone you can set it up so you can see incoming calls – I find this a nuisance as the unit does not answer but it does allow you the option to stop and take the call as it is very visible/audible

Category: Cycling, Fitness, Product Reviews

Sleep Cycles With Tempur® (AD)

When it comes to both physical and mental health, sleep plays a huge role. During sleep your body recovers and repairs muscles stressed during your day’s activities and training. Effective training requires energy and lack of sleep also results in lower energy levels.

I try to ensure I get 8 hours sleep per night. I know how my body works and its response to lack of sleep. Lower levels of sleep not only affect my energy but also my motivation, which in turn impacts my training.

TEMPUR® and Drops Le Col

TEMPUR® ‘strive to create products that consistently provide deeply refreshing, restorative sleep’ and announced their partnership with Drops Le Col women’s cycling team earlier in 2021. In the press release from TEMPUR® they referenced the partnership as ‘a sign of their continuing commitment to helping athletes perform at the highest level’.

Drops Le Col are a UK-based UCI Women’s Cycling team. They follow a wellness programme with their athletes that includes working with the riders in relation to their menstrual cycle, mental health, and sleep. Every athlete receives mattresses and pillows from TEMPUR® (the only products of their kind on the market whose mattress materials are recognised by NASA), to assist with getting the best out of their sleep and help with their training.

La Course by Le Tour 2021 Brest > Landerneau 107.7km ©RhodePhoto

What Are Sleep Cycles?

According to the NHS the two main types of sleep are Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM). The sleep cycle the human body follows is broken down to the following stages as below (although not always in this order):

Very light sleep, can be woken easily as your body relaxes for the transition to sleep
Sleep where we see a drop in body temperature and heart rate as we enter deeper sleep stage
Deeper sleep where muscles relax, blood pressure and breathing rate drop, where you are generally more difficult to wake
Even deeper than the stage above where the magic happens, and the body gets most benefit from rest and recovery
REM stage where the brain is most active, body is relaxed and there is an increase once again in heart rate and blood pressure

Sleep Tracking

This is where you can really benefit from sleep cycles. I have found to function best, I follow a routine where I go to sleep at a time that enables me to wake earlier in the morning, still ensuring I get around 8 hours sleep, and find this works best for me.

My main form of fitness is cycling, including events as well as commuting and many training sessions/rides, most of which I complete before work in the early morning.

I like my sleep and I know I need it – honestly when people say they get a mere few hours per night I know personally I would not function that well at all with the same, however, I know I am lucky that I do not have sleep issues, which is not true for many.

I wear a smart watch that records my sleep time including a breakdown of:

total sleep time
deep sleep
light sleep
REM
awake

I also keep a log of my training and I can refer to each if I have a good or bad session so whilst it is not an exact science for me, I can refer to this and make the connection in some instances where things have gone well or not so well.

Personal Experience

I found out earlier this year that I am going through perimenopause. This can affect sleep hugely as you are transitioning to the menopause and gradually stop producing progesterone. This hormone assists with sleep, and I find a regular sleep cycle really helps both with my training and how I feel in myself. According to The Sleep Council, part of The Sleep Charity, 40% of people suffer from sleep issues, which is a staggering statistic. In addition to this over 70% of people get less than seven hours per night, the minimum of the range advised by the NHS. They also provide seven steps with advice on sleep, one of which is your bed, which demonstrates how the athletes from Drops Le Col will benefit from the TEMPUR® partnership providing them with the best kit both on and off the bike.

MentalHealth.org published a paper regarding sleep and the benefits to mental wellbeing. In this paper they reference sleep and not just the importance of the amount of sleep but also the pattern of sleep. This evolves from child to adult and moves from sporadic sleep patterns throughout the day to one phase throughout the night respectively. One of the key points of the paper is that ‘the consequences of poor sleep should be taken seriously in healthcare, education, family life, and society at large’.

Other Areas for Consideration

There are many other things you can do to help with sleep and here are some things I find help me:

comfortable pillow, mattress, and bedding – the saying that there is nothing like being in your own bed is often very true – I have been using the comfort pillow and I described it to my husband like sleeping on clouds, so comfortable it is like a hug for your head and he used also and got the best nights sleep, which is rare for him
allow time to unwind before I go to bed, which includes less screen time before bed – I am sure we are all guilty of getting in bed because we are tired and then sitting on phones checking social media – I purposely have no TV in my bedroom also
hot bath/shower for me is always relaxing (not just before bed either!) although not a hot bedroom for me – I am a windows open in the bedroom girl
sleep masks often help especially during summer months with lighter evenings and mornings
I am an early bird so tend to have a routine where I am in bed by 10pm if not earlier (I know most people will gasp at this time being too early) but this is because I regularly wake at 6am to exercise in the morning. It is also surprising how your body will get used to the routine very quickly.

I look forward to seeing the ladies from the Drops Le Col team at the Women’s Tour later this year.

This post is in conjunction with TEMPUR® but all thoughts are my own.

Category: Fitness

Cycling At Different Times Of The Day

Everyone has their own preference as to when they prefer to exercise and in this case go out on their bike. Everyone who knows me will know I am an early bird and I prefer an early morning but I completely understand each to their own.

With cycling at different times there are some considerations you should think about as follows:

Early Morning Riding

My tips and take on early morning are below:

Get your kit ready the night before! I tend to have my bike, shoes, helmet, wahoo and whatever else ready by the front door the night before. I get my kit ready and laid out the night before and also have my bottles filled in the fridge the night before. Alarm goes off, bathroom stop, teeth brushed, dressed, kitted up and out the door!
Be careful with the weather and check in advance as early morning can often see roads that are more slippery if there is a slight frost on the floor or damp from the dew in the morning and you should ride with this in mind.
Enjoy the sunrise as it can be glorious.
Enjoy quieter roads.
Set yourself up for the day ahead – I always feel energised and ready for the day when I have started with an early morning ride.
If you can convince others to join you then even better!

Night Riding

My tips for night riding are below:

Be safe and be seen! Obviously depending on the time of the year it may or may not be dark but generally night riding involves a level of darkness so always be prepared with safety in mind.
Ensure you have both a front and rear light as minimum and that they are fully charged. Even if you are riding on roads that are well lit, lights should always be used.
If you have hi-vis clothing that is a benefit or clothing with reflective material. I also have a reflective bag cover from Proviz that works the same way when commuting.
If you are riding through the night you may wish to take a spare charger and cable for lights/bike computer.
Wrap up – the temperature drops during the night and extra layers will be welcome. You may wish to carry layers that are easy to pack and carry such as a buff, gillet, arm warmers, leg warmers or a lightweight jacket.
Be more cautious – you should always be alert for pot holes or any obstacles in the road but at night you should pay particular care if visibility is impacted.

Rush Hour/Commuter Riding

Everyone will have different areas/roads they use if they are commuting by bike. My route goes into central London and my tips are below:

As with early morning riding get your kit ready the night before! See above for what I get ready in advance. I also commute with a friend so I am time dependent to ensure I am not late to meet them.
The same as for night riding – be safe and be seen! Again depending on the time of the year it may or may not be dark but sometimes this could involve a level of darkness so always be prepared with safety in mind, reflective clothing and lights!
There are a lot of cycle paths often used for commuting. I use the CS3 but I need to use normal roads to get to it and again at the other end come off the cycle path and use roads in London to navigate to my office.
I have found when commuting expect to be slower – it is not a usual ride and usually includes a lot more stop starting as you are crossing junctions etc so plan your journey/time accordingly.
Cycle paths are notorious for having pedestrians walk in them so a bell on your bike is useful to raise awareness as you approach.
I have found that if there are roadworks or work being done on pavements then the workmen often put the signs for these in the cycle path, which is not helpful so be alert.
Pick a suitable bag for carrying any work equipment and clothes. Something waterproof is suitable as you never know when you might get caught out. Something comfortable if using a backpack whilst riding and a bag cover is good to keep the bag in good condition and are most often hi-vis/reflective. If you choose to use a pannier instead you will want to get this set up on your bike and try it out – also less stress on your back if you carry a lot. I find I am ok with a backpack but my husband prefers a pannier so it is personal preference. Also roll clothes rather than fold as it causes less creasing.
I have also found that some cycle paths are not maintained the best and so you can find more rubbish, grit, debris that could cause punctures so be alert but also ensure you are carrying with you spares in case you need them.
Mudguards for the same reasons above that I have noted in relation to the bag and cycle paths.
Avoid weaving through traffic and as always be courteous of other road users. During rush hour a lot of people are in a hurry and I have seen doors of cars open without looking, vehicles suddenly move lanes etc so being cautious and having a little patience will go a long way and be much safer.
Allow time at the end of your journey for locking up bikes, showering etc before you start work.

Category: Cycling

My Journey Into Cycling

I recently added a post to instagram and it received a comment asking my about how I got into cycling as the individual was interested in the sport. I must admit I thought I had previously written a post on this so was surprised when I checked that I hadn’t. So here is my story:

How It Began:

My husband has primary lymphedema, which is a result of lymph nodes in his groin not working properly so the drainage in his left leg does not work correctly and this results in very painful swelling and in the past hospitalisation. When this initially flared up in 2011 he was advised to take up sport where the movement acts as a manual pump and this started his interest in swim, bike and run. The bike was his main passion and he went on to start a cycling club with friends the following year.

I was never a sporty person and so was pretty much the one woman cheer leader but found myself surrounded by people cycling and soon decided to give it a try. I was lucky that the cycling club my husband started was full of lots of patient and willing friends to help me. I soon became hooked!

How It Developed:

I don’t take myself too seriously and I like to have fun so my initial approach was pretty laid back and I am more surprised than anyone how quickly my cycling passion developed:

I swore I would never be one of those cyclists wearing lycra – that didn’t last long
I also swore I would never use cleats and clip in to the pedals as it seemed outrageous and so dangerous to me – again it wasn’t long before I was doing this exact thing
I insisted I would always wear underwear under bib shorts (honestly I thought I was being wound up when told you go commando) – another thing I soon learned was better and more comfortable (less chaffing)
my journey began on a closed circuit cycling track so I could get used to the bike without junctions and traffic. This soon moved to club rides and so I started fairly soon with group riding
my cycling club is a mix of men and women and everyone is just a cyclist with gender never an issue so I never felt the need to look for a women only club or take advantage of Breeze rides, however, I know from many others that they find these invaluable so I would always say it is personal preference

Where I Am Now:

As always it is easy when you start to look at someone else and think I wish I could do that or be at their level. I am by no means an expert – every day is a school day but it is important to remember everyone starts somewhere and be proud of where you are and what you have achieved:

I remember the first time I rode and did mileage that was double digits and I basically thought I was semi-pro. Over the years my mileage has gone as far as 200 miles in one ride
when I was office based (pre pandemic) I was cycle commuting with a friend into London
I soon learned what n+1 was all about and over the years I now have multiple bikes including road, gravel, MTB and single speed
I have travelled to multiple countries with my bike and cycled abroad
I wanted to develop my knowledge and share that with others and gained my British Cycling Level 1 and 2 coaching qualifications

Why I Love Cycling:

There are many reasons and it is a huge part of my life now but the main ones are as below:

the freedom that cycling brings, the adventure and getting from one point to another under my own power
how accessible cycling can be, the many initiatives out there to help people get into the sport from children to adults
there is no one size fits all – you can wear lycra, cleats, jeans, trainers, some even do naked rides (ouch and not me!)
there are many reasons people may want to cycle, none more important or better than another, and not limited to but including for fitness, mental health, competitiveness, social aspect, to explore, environmental reasons, purely for the coffee/cake and many more, so do it for why you want and enjoy it
how many areas of the sport that are expanding for women’s cycling and all the people who are encouraging this (there is a long way to go but lots of positive steps/changes)
the people I have met and the friendships that have resulted from cycling and that it is something I can do with my husband
the community can be amazing and there are so many inspiring people in the sport

I love sharing my journey and if I can do it you can too!

Category: Cycling

British Cycling Level 2 Coaching

Whoop I am now a qualified Level 2 Cycling Coach with British Cycling!

I previously wrote up the experience of getting my Level 1 qualification that you can read here.

I wanted to develop Level 1, but due to COVID everything was understandably delayed. The course scheduled for the end of October last year thankfully went ahead. However, due to the lockdown situations, we saw a bit of a delay in the middle, but May saw the final assessment day rescheduled – we got there in the end!

Course Structure

Task 1 – there are 2 coached practical evaluation days, led by a British Cycling coach where you build skills and deliver a session that is evaluated and assessed. I planned a session on cornering, which was clearly popular as there were 3 other participants who had picked the same technique. This showed the difference in coaching styles and ways you can deliver the same technique as none of the sessions were the same (we were also complete pro’s when it came to cornering by the end also).
Task 2 – online exam that is a theory assessment and to be completed prior to task 3 and 4.
Task 3 – independent coaching experience including delivery of 6 progressive sessions over a 12 week period. My sessions covered mounting and dismounting, braking, pedalling and gear selection, cornering, leading and following, group riding. They were delivered in the order listed as a natural progression in riding techniques.
Task 4 – further practical evaluation day, led by a British Cycling coach that is evaluated and assessed. This was my favourite of the sessions as you had free creative design on how you delivered the session covering one of the techniques set by British Cycling. For my session I covered group riding including change of formation and also balance and coordination. Riders practised the techniques required for group riding, then changing the formation with the lead rider moving to the back of the group. They then had to collect a cake ingredient from the ‘shop’ (this was a water bottle) and deliver it to the ‘kitchen’ for the cakes to be baked, which were at two different places on the course. There was also cake at the end (would be mean not to right?!).

Course Prerequisites

In order to take this course you need to have the following in place:

Be 18 years of age or older
Valid Emergency First Aid certification
Complete Safeguarding & Protecting of Children online course
Coaching insurance (including within your British Cycling membership, which is required)
Level 1 coaching certification (although there are exemptions if you are able to provide proof that you have experience of leading and coaching already in place and are accepted at the discretion of British Cycling, however, they would prefer Level 1 in place if possible)
Be able to have a minimum of 3 riders who will be available for the 6 hour long sessions for Task 3

Remit of Level 1 and Level 2

I have had questions around what the differences between the two are and basically Level 1 is the fundamentals of cycle coaching and Level 2 is developing coaching skills. Both are focussed around the British Cycling coaching guides and for Level 1 you can deliver the British Cycling set sessions and for Level 2 you can use the techniques in a session design of your own. The coaching qualifications also go on to Level 3, which is the highest qualification on offer from British Cycling and allows coaches to plan, deliver and evaluate training sessions/plans to individuals also for specific disciplines.

My Thoughts

Having a second lockdown in place left some uncertainty but there was sufficient time to deliver my sessions ahead of the final evaluation day. It was not without obstacles as we went into tier 4 and lockdown number 3 when I was only 4 out of the 6 sessions into my delivery, so the finalisation of task 3 was inevitably delayed.

We had a zoom call session with the group to cover Components of Fitness, which would usually fall within the final day of Task 4 but given the pandemic this was something that could be done in the interim online. This actually turned out to be valuable for other reasons as there was an open chat/feedback part where we were discussing other resources we all refer to including recommended books/films that some of us found useful.

I was lucky I had a really lovely group of people on my course and despite social distancing needing to be in place it worked well and we all adapted. My British Cycling coach was Dawn Hunter and she was great – I would definitely recommend Dawn! I think it is extremely important to have a coach to lead who can provide clear instruction, guidance, constructive feedback and advice. We set up a what’s app group chat for all discussion points and Dawn was super responsive and helpful!

In addition to the coaching experience I learned that my slow bike handling skills need a lot of work! (I actually knew this already so no great surprise there). One day I will be able to track stand!

Now to put the coaching skills into practice and use what I have learned to help others.

Category: Van Life

Campsite Recommendations

We bought a camper van just before lockdown, which was not the best timing. It meant that plans were quite rightly cancelled but when restrictions were lifted we made plans to go away as much as possible. I actually started this post last year when we were allowed to go away and now we can again it seemed a good time to revisit it.

We wanted locations we could go to that didn’t require taking any leave from work so close enough for after Friday and to return Sunday. I actually took to Instagram to ask for recommendations from people on my stories and the places that came up over and over again was North Essex, Suffolk and in particular Norfolk.

Here are some of the places we have visited so far and what we thought:

Haw Wood Farm, Saxmundham, Suffolk

Our friends had been here previously and so this was a return visit for them and first for us. We were taking the bikes so this trip didn’t see the dog come with us.

Value for money – the premium pitch is £29 per night. Each premium pitch is on pea shingle with its own 16 amp electric hook up, drinking water tap, place to dispose of grey (dirty) water. There is also ample space to park your car if you are in a caravan or similar.
Cleanliness – The site was immaculate including all facilities, could not fault it.
Helpfulness – On arrival we were met by a member of staff on a bike who checked us in and then showed us to our pitch. He returned shortly after we set up to make sure everything was ok. Everyone we met who worked on site was extremely helpful.
Facilities – There is a cafe, small shop, facilities to clean and wash up items, laundry, disabled and family bathrooms, separate male and female toilets with super spacious individual shower cubicles. Dogs are welcome also if kept on leads. There is a playground for kids too and information on the website of things to do on site and locally. It also has a quiet policy after 10pm so was very peaceful too. I also loved the little herb garden on site – very cute!
Add ons – we paid an additional £10 for fire wood and on arrival the staff came round to deliver the logs in a bag with kindling and also a log burner. They clear up after also as it is less mess. There were lots of changes made ahead of our visit in line with government guidance for Coronavirus and these were emailed in advance and clearly marked signs throughout the site.
Thoughts – will definitely go back to this site and would highly recommend to others.

Kings Forest Caravan Park, Bury St Edmunds, Suffolk

This was our first trip in the van with the dog and we were specifically looking for somewhere that was close to a wooded area for walking. This site is just metres from Kings Forest and so was perfect location wise.

Value for money – we booked via Pitch Up, which is a website where you can search for a certain area, type of camping, local walks etc to make booking easy. We paid £2.75 to secure the booking and then £12.25 on arrival for a one night stay. This was for a non-electric/water pitch (as we have a solar panel an electric pitch is not a necessity for us). Water was available at different points around the campsite.
Cleanliness – Everything was kept very clean and each shower block had cloths and spray disinfectant for use too.
Helpfulness – On arrival there was no reception but we found a member of staff who checked us in, took the balance due, providing all information we needed and explained where everything on site was and the surrounding area also. Very helpful although we didn’t see anyone else for the duration of the stay aside from once but were provided with phone numbers should we need anything.
Facilities – The site has toilets and showers – no wash basins in the toilets so you do need to use the toilet and then go into the shower facilities to wash hands and I would suggest small basins in the toilets better. The showers are separate male and female with 3 showers in each and also and additional 4 unisex showers. Area to wash up pots and pans, poo point to dispose of grey water and toilet waste from caravans etc, posh pooch warm wash for dogs if they’ve got dirty on walks (loved this)! Dogs are welcome also if kept on leads. This is an adult only site. The site is on Wideham Farm which is an equestrian facility so lots of horses in paddocks next to the campsite. It also has a quiet policy after 10pm so was very peaceful too and is adults only.
Thoughts – we actually ended up going back to this site the weekend after also with some friends and are booked up again for end of September too so would definitely recommend to others. We were in the furthest field and they had an additional water tap there for use. Initially I would have suggested bins elsewhere on the site and not just at the entrance though appreciate with local councils recycling one area is easier to manage but on our second visit this was actually in place.

Stroud Hill Park, Pidley, Cambridgeshire

This was another one where we had friends visit and was recommended to us.

Value for money – another one booked via Pitch Up and we had a serviced pitch, which can be either hard standing or grass with its own 16 amp electric hook up, drinking water tap, place to dispose of grey water it is £28 per night. There is also ample space to park your car if you are in a caravan or similar.
Cleanliness – extremely well kept site and toilets/showers are closed daily from 11am to 1pm for cleaning.
Helpfulness – staff were extremely helpful including on arrival, in the restaurant and on site. We went on a particularly hot weekend and the bar staff sold us a huge bag of ice as our dog was struggling in the heat despite being in the shade and with a cooling vest on. They were also extremely flexible with regards to the restaurant menu as we didn’t want a roast on the Sunday because of the heat.
Facilities – There is a restaurant and bar, facilities to clean and wash up items, laundry, toilets and showers, tennis courts with rackets for hire and private fishing lake. Dogs are welcome also if well behaved and kept on leads. This is another adult only site.
Add ons – there is a tennis court you can use for £4 and if you have a licence you can fish in the lakes for £5 for a day ticket.
Thoughts – No fire pits allowed on this site, which was a shame but really not the end of the world, but BBQ’s are. The toilets/showers being closed for cleaning daily from 11am to 1pm can be quite long if you are in a van/tent without toilet facilities! I was pleased we were not pitched closer to the bar as it was noisier of an evening but not noticeable from the corner where we were pitched. We were on a corner which had a cut through walkway from the adjoining field but it was not an issue.

New Lodge Farm, Bulwick, Northants

This was our first trip post lockdown number 3 and we were recommended this site by friends who had been previously.

Value for money – we booked via the campsite website. We paid £62 for a two night stay. This was for a fully serviced pitch. You are not given an allocated pitch so you can choose your spot on arrival and there is the choice of both grass and hard standing pitches.
Cleanliness – Everything was very clean and with signs on the toilets to let you know when cleaning was taking place, which was at several times per day.
Helpfulness – On arrival you use an intercom to contact a staff member who comes out to greet you and explain about the site. As we visited before full restrictions were lifted they clearly explained what restrictions were still in place.
Facilities – The site has toilets and showers although when we visited the showers were not open although I would say the bathroom area was very warm! The weather was not the best so when a little cold and wet the warmth was nice! When the toilets/showers are being cleaned there are further toilets that are available to use. Separate room for laundry and to wash up pots and pans – washing up liquid and sponges are provided and you are asked to use these as the farm is eco friendly. Dogs are welcome also if kept on leads. This is an adult only site. The site also has a farm shop that has lots of local produce and enough items that you could easily visit with nothing and be able to get all you need, a cafe, outside marquee with seating and is close to lots of gorgeous surroundings for walking and cycling.
Add ons – you can hire a fire pit for £2.50 per night and £10 for 10kg of smokeless eco logs for burning, which you can get in a trolley so it is easy to take to and from your pitch. You can also pre book your meal on a Friday night if you are there during your stay.
Thoughts – we will definitely be visiting again and will take our bikes next time also – perfect for road, gravel and mountain biking.

If you have any suggestions to try let me know!

Category: Cycling

My Current Recommended Cycling Reads

Over the past year, being at home, I am sure I am not the only one who has found they have more time on their hands. So it will be no surprise that I have been through a number of books with most of these being cycling related and specifically women’s cycling (not much of a surprise there).

So thought I would share what I’ve been reading.

Revolutions: How Women Changed the World on Two Wheels by Hannah Ross

They say don’t judge a book by it’s cover but I will admit the name of this book interested me before I even read what it was about! A very thought provoking series of stories about ladies who overcame challenges in the sport of cycling as women. It covers a historical timeline covering diversity issues including the gender gap, how women would dress on a bike when they first started cycling, representation and how to empower more women to cycle.

Available on Amazon for £8.99 for the kindle and £12.74 for hardback.

The Cycling Chef: Recipes for Getting Lean and Fuelling the Machine by Alan Murchison

This is the second book that I have from Alan, also known as Performance Chef. I love his no-nonsense approach and the fact that the book is not just a recipe book but explains nutrition from different perspectives whether it be with various areas from fuelling to recovery. It explains the reason behind why certain foods are best with performance in mind and the recipes are amazing that I have tried so far – this was not a surprise as I have his first book and so seeing a second I purchased straight away.

I can recommend the raspberry-banana ripple baked oats and coconut oat balls!

Available on Amazon for £11.09 for the kindle and £15.70 for hardback.

How to Cycle Further by Mark Beaumont

When I saw this book advertised I was very excited as I knew a lot about Mark and previous adventures he had been on. These are not just cycling related but do include the following (and many more):

the hour record on a penny farthing at Herne Hill
cycling around the world covering 18,000 miles in 78 days, 14 hours and 40 minutes
cycling around Britain covering 3,000 miles
fastest record from Cairo to Cape Town covering 10,000km in 41 days, 10 hours and 22 minutes

This book covers all areas of endurance cycling from Mark from his experiences – if you are into endurance cycling I would definitely recommend.

Available on the GCN store for £16.99.

Where There’s A Will: Hope, Grief and Endurance in a Cycle Race Across a Continent by Emily Chappell

Emily was a cycle courier and the first woman to finish the Transcontinental Race in 2016 and whilst this book talks about that it is much more than just that race. I love how relatable Emily is, she is so humble and her love of cycling and being outside being clear from the outset. The writing is beautiful, she is brutally honest and shares her experiences including the ups and downs and her mental health struggles.

I had enjoyed the Invisible Peloton by Emily with Rapha last year where she spoke of women in cycling that inspire her and I am sure she would feature on that list by many including myself.

Available on Amazon for £5.69 for the kindle and £11.99 for hardback.

ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life by Stacy Sims

There is no surprise this book is on the list – I feel like everyone I know has read this book within the last couple of years and to be honest this had been on my kindle for way too long before I actually read it. Stacy Sims is the leading global expert on female physiology.

This is not a specific cycling book but relevant for any women to be fitter and stronger. If you know of this book you may have heard the term ‘women are not small men’ and this book explains why you should not try to be one and how you can change your habits to reach your full potential. I have also been to a talk by Jasmijn Muller at a Look Mum No Hands event as she has been on the course offered by this author and was talking all things covered in the course and what she learned so I had a good idea of what would be covered.

Available on Amazon for £10.99 for the kindle and £11.78 for paperback.

Tough Women Adventure Stories: Stories of Grit, Courage and Determination by Jenny Tough

This book includes a number of stories from various amazing women and their adventures. They are not all cycling but do have stories from:

Emily Chappell – also mentioned above from her standalone book and part of The Adventure Syndicate with Rickie Cotter mentioned below
Rickie Cotter – 24 hour MTB National Champ and Highland 550 record holder
Kate Rawles – author of The Carbon Cycle, with environmental challenges of importance to Kate, owner of Woody the bamboo bicycle that she cycled from Colombia to Cape Horn
Vedangi Kulkarni – cycled 18,000 miles around the world in 160 days and is so down to earth and funny!

All of the above ladies have great cycling adventures they discuss within this book. This is a firm favourite of mine and you cannot help but be inspired by the many tales you read.

Available on Amazon for £3.99 for the kindle and £8.19 for paperback.

If you read any then enjoy and let me know what you think!

« Previous Page
1
…
4
5
6
7
8
…
35
Next Page »