Lisa - Fat Girl Fit

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!

Category: Cycling, Fitness

International Women’s Day 2021

Today is International Women’s Day and the theme for 2021 is #ChooseToChallenge. The theme is explained further on the International Women’s Day website as follows:

‘A challenged world is an alert world. Individually, we’re all responsible for our own thoughts and actions – all day, every day.

We can all choose to challenge and call out gender bias and inequality. We can all choose to seek out and celebrate women’s achievements. Collectively, we can all help create an inclusive world.

From challenge comes change, so let’s all choose to challenge.’

Women’s sport and equality is a topic that I feel passionate about. In recent months have been excited to see the women’s issue from Rouleur magazine that is their best selling issue to date, and also the Cycling Weekly International Women’s Day issue.

I was honoured to be quoted in the Rouleur magazine in the article on turbo cycling by the lovely Becca Charlton. In the Cycling Weekly magazine I was captured from the opening words from guest editor Elinor Barker:

‘The best thing I can do to promote women’s cycling is to be good at my job and put on a show that people want to watch. The best thing you can do as a journalist is to report on that show. Not on the inequalities, but on the racing, the drama and the action.

It would have been easy to fill these pages with content about ingrained sexism, prize money discrepancies and the eternal quest to find a saddle that won’t eventually result in reconstructive surgery. And rightfully so. These are important subjects to cover and I hope to read about them more in this magazine.

But I wanted to use this opportunity to explore what happens post-adversity. A glimpse into the future; when sport media no longer needs to address the problems we face and can focus on women’s interests. On interesting women. When we are truly treated as equals, without the need for ‘female’ to prefix ‘cyclist’.

What #ChooseToChallenge means to me

My challenge to myself this year was to start racing on Zwift, to get out of my comfort zone. I was inspired so much by my friend Laura, though I was terrified in equal measure. I signed up to a Zwift Power account and messaged her to I knew I was saying it out loud and committing to giving it a go. Laura is a Specialized ambassador and races for Aeonian Race Team (AEO) and is BADASS!

I’ve now done 4 races and my positioning has ranged from 1st to 108th. It is tough and definitely type 2 fun. There are so many strong female riders and they are so inspiring. Starting out was the hardest thing but reminding myself I was new to this and was there to give my all and see what happened made it less pressure – pressure I should add that came from myself and no one else.

I’ve also joined 3 Donny Chain Gang women’s rides. The women on these rides are seriously incredible! Every time I join I try and hang on a little bit longer and see if there is enough in the tank for a little sprint finish. It aint easy, its the DCG. The support is amazing, it is live streamed on the DCG You Tube channel and they support every rider! The next women’s ride is this Wednesday, 10 March – see you there?

The above is what #ChooseToChallenge means to me. To be fearlessly unapologetically you always. Don’t feel you can’t do something because you don’t fit the mould, challenge it and do what makes you happy. It is what I love about cycling, the diversity, the different forms it takes, different ages, abilities, and how inclusive it can be.

What #ChooseToChallenge means to other amazing women

Here are some quotes from some amazing ladies, who inspire me, with what this years #ChooseToChallenge means to them:

‘Choose to challenge is a perfect theme for me. This last year has been super challenging but I’ve persevered. Yes I’ve spent way more time on my turbo than I ever thought would have thought was possible but it’s been worth it. I’ve got some really cool challenges lined up this year too and I will keep challenging the inequalities within our sport of cycling. I love International Women’s Day – it’s the day we launched the InternationElles two years ago!’ Louise Gibson from InternationElles, united in the fight for equality and to boost women’s cycling. She is also a fellow pink lover, like me!

‘When Lisa asked me to write a short paragraph on how I choose to challenge myself, I was actually stumped. Taking a moment on International Women’s Day where #choosetochallenge is this year’s theme, to stop for a bit and think about it seemed appropriate! Where to begin? Well, as a recently single Mum with no family close by, it seems that every day is a challenge.

Managing my five year old full time as he transitions into prep school, juggling my business FOHER Co and managing the day to day intricacies of keeping that running smoothly, trying to tick the boxes for my triathlon training (first race of the season this weekend!), keeping on top of the housework, the tropical jungle that is my garden, making sure the dog is walked, preparing healthy meals, squeezing in some ‘me’ time etc etc well I’m sure many will relate.

So how do I challenge myself beyond surviving each day? Well, I set the bar even higher. I ride even further, I push even harder. I face my fears head on and I don’t back down. Interest in women’s sport is at an all time high! Something I am particularly proud of is our Cairns Women’s Road Racing Team, which we formed in 2019 to advocate for women’s equality in cycling at our grass-roots level. We now have women’s podiums and equal prize money at our local races, and Women’s teams forming down the east coast of Australia. Next step? Challenge that status quo nationally and keep up the momentum. Now that would be a satisfying change.’ Dr Kylie Anderson, founder of Foher Co, and all round lady boss.

‘During an unprecedented year and among a lot of uncertainty and sadness around the world I felt so fortunate to discover a community of women in the virtual world of Zwift and across social media that kept me motivated and positive throughout the lockdowns.

When I was growing up in the sport of cycling it played a huge role in undoubtedly shaping my confidence, my future career and brought so much positivity. However, when it came to a community of women or girls, well I can’t say that existed back then. I tried more and more to fit in with the boys, wiped my makeup off, tried to hide my femininity. Things have come a long way since then but in this last year, more than ever I’ve challenged myself to stop worrying about what other people think. To let it go more. If I’m going for the wooden spoon in e-sports, so what? There’s so much more to riding than worrying about where I am in the running order, being embarrassed that I’m not the same as the next person. Instead I focused purely on the benefits it was bringing, my little PB’s here and there, the people I was connecting with, the pool of sweat on the mat beneath me…. and that became a lot easier surrounded by role models like yourself, Lisa. Let’s celebrate our differences and the things we do bring, rather than worrying about the things we don’t. It’s liberating and it’s infectious. Happy International Women’s Day.’ Rebecca Charlton, who is a presenter, journalist, author and one of the nicest and supportive people I have met from social media.

‘I #choosetochallenge all the stereotypes of what a cyclist should look like, from what I wear to who I ride with. I #choosetochallenge my mental barriers of what I’m capable of #shutuplegs and I #choosetochallenge everyday mansplaining and misogyny I experience on and off the bike. Because I truly believe #cyclingisforeveryone.’ Shuhena Islam, who is an ambassador for Cannondale, Rapha, Hub Velo CC women’s champion and lawyer to top it all off!

There is still so much that can be done – be part of the change.

Category: Cycling

Women’s 30 Day Cycling Challenge

Given the opportunity to take part in a 30 day cycling challenge with the objective to result in being fitter, faster and stronger on the bike will always have me sold!

I was one of 100 women lucky to take part in the 30-Day Women’s Cycling Challenge. It was 30 days following 3 structured workouts per week and started 4 January. This was perfect timing for me as I had finished my Zwift Gran Fondo training plan the week before. When signing up you are agreeing to complete 80% of the workouts, which is good for me as I am used to structured workouts and actually prefer them.

The challenge is designed to make riders more efficient on the bike. You also got access to a private forum for advice from others taking part in the challenge and previous participants, nutrition advice and exclusive discounts from brands that are used and recommended by the coach.

A Bit About The Coach

During the challenge you also got access to the coach, Theia Friestedt, founder of 360 Velo who is a Certified US Cycling Coach and competitive cyclist, and has decades of experience in a variety of other sports, including ballet, yoga, and TRX.

Theia noted in one of the posts in the forum that one of the main principles of her training programs is to “do the minimum amount of work needed to yield the most results”.

She went on to explain that so many training plans out there drive athletes to the ground, and so many athletes believe they have to be absolutely exhausted to have done a “good workout”. But the key to performance is consistency, and the key to consistency is being able to do workouts week in, week out. If we work too hard and don’t recover well then we won’t be consistent, we will be too tired or worse, injured.

Theia had found from her own training that it was only after finding the perfect balance between intensity and recovery that her performance increased significantly.

In advance of starting I read up on the challenge and the following sentence stuck out to me:

‘bike riding requires skills, not just strength. The strongest rider doesn’t usually win the race. It’s the rider who can combine strength with skills who goes faster.’

Challenge Objectives

The objectives were as follows:

Fitter – improve your fitness by completing structured workouts with a purpose
Faster – learn new skills that will result in speed, efficiency, and economy on the bike
Stronger – develop muscular strength for riding on hills, climbs, and flat roads

My turbo set up at home uses a Wahoo Kickr direct drive smart trainer, which also measures power in the form of watts and this was a requirement to take part in the challenge. In addition to this you needed at least one year of cycling experience and to be currently riding at least four hours a week, categories that were both fine with me.

Zwift is my platform of choice for indoor training on the bike and the sessions for the challenge were loaded to Today’s Plan, which I could access in Zwift also. This was a good continuation from my training beforehand although I had never used Today’s Plan but the instructions were sent in advance of the start and very easy to follow to get set up.

Pre Start Q&A with the Coach

Before the challenge started there was a live Q&A that covered what the challenge was about and for Theia to introduce herself also. Some of the areas covered were as follows:

There were daily core 15 minute workouts to be done before the bike to engage and activate the muscles fired up and ready.
2 full days off per week to allow appropriate recovery is recommended.
There was flexibility to move workouts around but the challenge is designed to do the workouts within the week they are assigned and not move from week to week.
It was important to have an up to date FTP in Zwift to ensure the workouts are at the right levels.
Theia asks people not to use ERG mode on your smart trainer – eek this was not something I was used to. The reason for this is that the biggest principle is to practice what you do outside and one of those things is shifting, alongside cadence. Theia believes that always working out in ERG mode results in inconsistent power output in real life and without it you can build and maintain speed with better gear/cadence use and in return you cycle faster. Cadence ensures you perform better without using more power and that you can sustain that performance for longer. Intervals in the plan are designed to simulate real world experience. This is a skill that is part of the sport of cycling and Theia believes the results will prove this.
Not to worry about stars in Zwift as it is purely gamification in training, we are human and other factors can impact performance, and that it is important to remember that FTP is not a static number.

My Thoughts

I am a huge fan of structured training and this was just that so a tick in my book. The focus of each week was as follows:

Week 1 – Strength, aerobic capacity and includes intervals from tempo to sweet spot
Week 2 – Strength, aerobic capacity, endurance and power from intervals building from tempo to threshold
Week 3 – Threshold work, aerobic capacity, and muscular endurance
Week 4 – Recovery and skills

I thought I had a good core but I could really feel the effects of the daily core workout pretty early and it was nice to have that consistency throughout off the bike for on the bike benefits.

I struggled to begin with not using Erg mode. I have always used this in my structured training and like that I don’t have to think about the interval and power targets as the resistance automatically changes. However, I do appreciate the logic behind not using it and hitting power targets off your own steam. I struggled most matching a dictated cadence with required power but actually nowhere near as much as I thought I would. The time also went by quicker as I had to concentrate more on the targets. I was also surprised how many people I knew who didn’t use Erg and are now complete converts to training in this way. I think I am now one of those converts!

I loved the support in the forum you have access to. There was a lot of communication amongst the ladies, loads of support and Theia was also very present in this too, which was lovely.

It was also really nice part way through to have a follow up Q&A with Theia and other ladies in the group too. It was really interesting to hear how other ladies were getting on with the challenge especially as we all have different levels of experience and abilities. There was a really interesting conversation about the correlation of power and cadence that is relative in order to pick up and maintain momentum and also working with terrain to your advantage. I actually joked to my husband that he would love Theia as he is hot on cadence.

Theia did not review the workouts completed, which was a shame not to have feedback. We did have videos per workout for explanation and could see our own completed sessions/performance. Also if you wanted to discuss anything you could post in the forum and as I said Theia was extremely responsive so it actually served the same purpose to a certain extent.

Did My FTP Increase?

It was not a requirement of the plan to complete an FTP test. Personally after I do a block of training I often like to complete an FTP test so I can gauge any increase/decrease from a previous result. I would normally allow myself 3 complete days rest, however, this time I took only 2 days from my final session and then took a ramp test on Zwift (more on the different type of FTP test here) and my result……

Well my result previously was 222W and is now 224W – only a slight increase but a gain is a gain (a friend reminded me of this yesterday) and I will take it!

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