Cycling - Fat Girl Fit

Be Fit London and Bike Events Cambridge 100 cycle ride

To start my bank holiday weekend I took the day off work and headed up to Angel to Be Fit London for the day with my friend Emma. Think Ideal Home Show but health and fitness related and for women only. We were VIPs for the day and so had full use of the VIP lounge and everything in it.

First on the agenda was using the Braid Bar to have our hair plaited – sounds slightly odd but the first thing a woman does when she is working out is shove the hair into a bun or ponytail and braids are perfect (Braid Bar can be found in Selfridges in London). I went for two ponytail style plaits as I have thin old lady hair so actually felt a bit bad for the poor girl trying to make it look like big bulky plaits but she was amazing!

Next was to get our make up done – we did this all in the wrong order as we were booked onto a fitness class too and, for me at least, make up and fitness are not the best partners! Sara Hill were there with a team of make up artists – I’m not a big make up user so for me it felt a little odd but my friend Emma looked gorgeous!

We were treated to Skinny prosecco – didn’t even know that such a thing existed and was really nice too with half the sugar! Then it was time to shop and there were loads of stalls to look around. I stocked up on Nakd bars for all my upcoming training they always work a treat and managed to get some more running tights from Reebok, one of the partners for the event.

But I have to tell you about the class we attended run by Gym Box called Pound because it was simply amazing! It is described by Gym Box as:

“Pound is a full-body cardio jam session, combining light resistance with constant simulated drumming. The workout fuses cardio, Pilates, isometric movements, plyometrics and Isometric poses into a 45-minute series. Strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique – all while rocking out to your favourite music!”

All I can tell you is that it was so much fun and a great workout and I will be looking into both Gym Box and wherever I can get this class as I need it in my life! If you check out my Instagram I reposted a video added to Instagram but the fabulous instructor.

Great event and will be back for more next year!

On Sunday a group of us headed to Cambridge for the Bike Events 100 mile bike ride – the boys headed off together and Laura, Helen and I set off together as our first 100 miler in preparation for our big Newcastle ride.

This ride was my idea and last year Helen and I took part in the 50 miler but the weather was vile heavy rain and wind and cold for the whole thing but it is flat and I figured it would be a good way to get some big miles in fairly early on in the season.

The first 50 miles were great and when I look at my ride results on Strava it is personal record after personal record. Poor Laura got a puncture at mile 20 and we had to stop a few times to keep pumping it up as the first rest stop had no pump (poor show Bike Events) and we managed to convince her to use a gas canister before we got to a pub rest stop at mile 55 were there was a mechanic who sorted it with a proper pump (hand pumps and gas canisters are great to fix the problem but do not keep the tyre pumped up like a proper pump). As we were in a rest stop in a pub it would have been rude not to have a cheeky shandy before we set off again and so we did!

But then the second 50 started and we hit the wind, excuse the language but the bast*rd wind! It was pretty much 50 miles of relentless strong heavy winds for the rest of the ride, which was through what seemed to be the same field over and over and over again and again and again! The three of us got split up pretty quick but we kept regrouping though it was pretty much a case of get through as best you can without falling off your bike from the sidewinds that seemed to hate all cyclists in Cambridge. Oh and the cobbled speed bumps at 86 miles through the town of Ely, for a woman, were nice and comfortable!

I think all three of us were feeling pretty miserable and disheartened but then with less than 20 miles to go we found out the boys had only just finished and realised everyone was struggling with the wind and quite selfishly that made us feel better!

We finally finished and collected our certificates – Bike Events when will you do medals? I am a complete medal whore! I think we all got sun burnt a little though Helen seemed to have suffered the worst!

One day left of the bank holiday weekend so enjoy!

Category: Cycling, Events

Newcastle to London by bike?

Last year a friend of mine, Helen, took part in a 24 hour endurance cycling event and my husband and I went along as support and I rode two of the stages and my husband rode one. Anyway the whole event was organised so well and we both found it quite emotional and inspiring. So………….in a moment of madness I decided that rather than just help on a couple of stages I would like to give it a go myself and so this year I am part of a team of four amazing ladies (Helen, Laura, Kat and myself) and we will be taking on this challenge together.

Last week we booked our hotel for the night before and it is now all getting a bit real and sinking in that we actually have to cycle from Newcastle to London and that’s a really really really really really long way!

To just give some perspective on the distance it is 310 miles (498km). In 24 hours. Your reaction is probably similar to how I feel about it.

The event is organised by Ride 24 and they explain the event as follows:

Central London is the target – 310 miles due south. After an excited build up – 1,000 riders set out over the Tyne in 3 waves, past the Angel of the North and on to the Yorkshire Hills. Through York down to the Humber – then on to historic Lincoln and the welcome flat lands beyond.

The sun dips – night time arrives as we pass sleepy villages and speed through quiet countryside. Dawn breaks – the Capital’s skyline is soon in sight – as the finish approaches the clock seems to stand still – 24 hours?

_{310 miles in 24 hours. The route is split into 7 stages of approx 40/50 miles – with covered Rest Stops at the end of each leg to take on food & drink supplied by our specialist catering team – and to sort any repairs to bike & body!}

As I was at the event last year I saw first hand how well it was organised with every rest stop having free drinks, food, gels and snacks. Unlike a normal sportive you do have to stop at every rest stop so they can scan you in and account for all participants. The routes are fully signed and there are pace riders taking part as well. Mechanics and medics are available the whole way and also vehicle support.

You finish in Smithfields Market in London and are greeted with a well earned medal and glass of bubbly (dear husband of mine please note I would like a bottle of the bubbly and not just a glass please and thank you).

Whilst the event is fully supported we will have my husband in a support car with our own little support crew who may even take it in turns to ride the odd stage with us (especially during the night stages where we could do with someone being loud and making sure we stay upright on the bikes!).

I am excited and nervous in equal measures and from now until August we will not be having many free weekends that are not occupied with bike training to ensure we are properly bike fit for this event.

The charity we are raising funds for is Macmillan Cancer Support a hugely worthwhile charity.

We have a fundraising page set up should anyone wish to sponsor us – http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserPage.action?userUrl=Scrambled_legs_go_cycling&faId=656649&isTeam=true

Until then we will stock up on chamois cream although I am still sure that by August we will all be like old leather handbags (too much?).

Category: Cycling, Fitness, OCR

I am Spartan, cycling and more fun at Nuclear #lovemud

At the weekend I took part in my first Spartan race at the Queen Elizabeth Olympic Park. I was part of a team filled with lovely people, one of whom was my husband and this was the first OCR I have done with him. They all made it amazing!

I was a little dubious to begin with as you will know I am a huge fan of Nuclear Races and i love the mud and this was more of an urban OCR so I knew there would be a lack of water and mud, however, I had a blast! Of course the company you are with makes the event for a huge part and I was in a team with my husband, training buddy I’ve mentioned a lot in my posts, Helen, and a load of lovelies! My husband has already completed the trifecta before which is all three race distances in the space of a year – something I am signed up to do this year – eeeekkkk!!!

It starts with a little warm up and an introduction by a half naked, chiselled to within an inch of his life, spartan, which is always nice. The marshalls were amazing the whole way round, really supportive, always with words of encouragement and Spartan had made great use of the area. As always there were fellow Mudd Queens running and marshalling and always had a hug, high five or words of encouragement – the best group of women!

The run was 4.5 miles and had over 20 obstacles including barbed wire crawls, cargo nets, walls to climb over, atlas ball carry, monkey bars, sandbag carry and the dreaded spear throw and rope climb that are known as the burpee maker. When you can’t complete an obstacle you have to complete 30 burpees and everyone loves burpees (not)!

My husband was there to help everyone with all the walls – didn’t quite know his own strength though and after getting me up to the top of a 6 foot wall prompted pushed my leg and launched me over it. To be honest I totally appreciated the help as the walls scare me and are not something I am ready to conquer on my own – but one day….

Getting to the end and getting my medal and third of the trifecta medal was amazing and we smiled the whole way round. The best thing about obstacle runs is the attitude of most people taking part – everyone helps and there is no judgement!

I followed up with Sunday having a 40 odd mile bike ride with some of the lovelies at Romford CC with some new members and then just to top the weekend off I ended up back at Nuclear for another taster session with my friend Becky and son, Jack that ended with another go on the Death Slide with new polished surface and kicker the whole way along – awesome! I could go Nuclear every weekend I just love it! Don’t get me wrong I am not brilliant at it but I am better than I was and every taster session I pick up new hints and tips whilst introducing new people to it and they all get why I love it there!

Needless to say my legs are covered in bruises (OCR kisses) but it was completely worth it!

#lovemud

Category: Cycling, Fitness

Zwift FTP Training

I did a blog post a while ago about a Functional Threshold Power (FTP) test I took. In this test you can see what your FTP is, generally over a 20 minute period, and this determines your ability to sustain the highest possible power output. The test on Zwift can last either 45 minutes or 75 minutes including a warm up and some interval training before the actual 20 minute test itself begins and as a result 95% of the 20 minute average power is used to determine FTP. I wasn’t entirely sure what the difference between the shorter and longer one was and so opted for the longer one (because I obviously have some weird masochistic tendencies to inflict pain upon myself).

Once you have completed your FTP test the programme sets your training plans by this level and gives the ability to easily see improvements.

In my previous test I scored 169 and when I took the test last week I was 184 so good to see an improvement though the test itself still made me feel physically sick and my legs were like jelly. My aim for the end of 2016 is to break the 200 power mark.

I have an epic ride I am undertaking in August and so I figured this is good training in addition to road riding that will only benefit me in the run up and as part of my training plan and I know numerous people who train using an app called Zwift and so signed myself up on a free trial and following the test itself I have started an FTP builder training plan they offer. Weeks 1 and 2 were for those who are unfit and whilst I am not an athlete by any means I wouldn’t class myself as a newbie so I skipped to week 3 and have completed that programme over the past week.

zwift

Obviously the typical English weather means sometimes it can not be enticing to get out on the bike and sometimes too dangerous meaning turbo training is the best means of training and Zwift offers an alternative where you can do this sort of training with the added benefit of being able to train with friends who are also users. You can follow routes online with other users from all over the world in a 3D online environment.

You can sync with your Strava to load your ride directly and see all the stats from your ride including simulated elevation, average speed and also segment information.

It’s a simple concept where you put your bike on a turbo trainer and get going. I use a Wahoo Kickr, which is an impressive piece of kit and means that as I ride the courses the trainer changes the resistance in real time based on road gradient providing the most realistic experience without actually being out on the road.

You can chat with other users and they can give you a thumbs up as you are riding and you can do the same to them. Over the past week I’ve seen some quite large groups riding together and chatting along the way.

The turbo is not my most favourite piece of kit as there is no natural movement and I find it can become uncomfortable pretty quickly especially when the sessions I completed this week, covering 153 km, could last up to 1 hour 25 minutes and your husband thinks he is funny by increasing your FTP to 340 so 1 hour 15 minutes of pure torture and hell at such a high resistance I thought my knees would give out. I have a table fan on full blast, towel on the handle bars, water bottle in the bottle cage and music blaring – it is the only way I can get by on a turbo. I actually saw this advert recently and not only did it make my laugh out loud but I could totally relate to it – honest and accurate!

trainer-4

There is currently a free 14 day trial being offered on their site and if you are a Strava premium user you can get a two month free trial so if you fancy it get yourself signed up and give it a go!

Category: Cycling, Fitness

Pilates for cycling workshop

On Thursday I made my way with my friend Helen to a pilates class, which was designed with cyclists specifically in mind. As you are aware I have signed myself up with two lovelies (Helen and Laura) to take a 24 hour endurance ride in August from Newcastle to London covering over 310 miles and so I am keen to do all I can to be in optimum condition before I undertake this. I had heard before of yoga and pilates that were specific to running and so when I heard from Anna at Animated Physiotherapy that she was holding a pilates for cycling workshop I signed myself up immediately.

Pilates aims to strengthen the body with particular emphasis on core strength, which in turn can improve general fitness and well being. The benefits of pilates, on a regular basis, can include improvement in posture, muscle tone, balance, stress relief and I have heard of runners and cyclists incorporating pilates into their schedule to compliment training whilst improving body strength and flexibility and also reducing risk of injury. As it is low impact there is very little risk of injury and it caters to people of all abilities.

Pilatesimage

Anna is a fully qualified physiotherapist and pilates instructor and a keen athlete herself having competed for the GB Masters Swim Team at international level. She is also a triathlete and so has current experience from cycling herself to know first hand the benefits from pilates as it is part of her routine.

The session lasted for 1.5 hours. It started with a talk from Anna that included information about how to reduce the chance of injury and increase efficiency on the bike. The workshop itself had 12 of us taking part (including Anna) and during the talk we found that amongst us there were different types of cyclists with some who took part in track cycling, time trials, triathlons, road cycling and endurance events. This was followed by a 1 hour pilates class focussing on the muscle groups used when cycling. At the end there was an opportunity to ask Anna any questions we had.

Anna spoke a lot about how you should use your core when on the bike and this is something i am keen to improve with my cycling. Core strength assists in cycling by transferring more power to the pedals as it provides a stable platform for the lower body (hips, thighs and knees) to push against whilst supporting the lower back (an area where a lot of cyclists often suffer pain as it can be the first area to fatigue). Your core is what keeps your body stable when in the saddle. If you have a weak core you will lose power in your legs and it can also lead to injury including pain in the upper body and shoulders.

The exercises in the session were targeted to develop, over time, strength in the muscles of the abdomen and spine, which in turn improves balance and efficiency with torso stability which will undoubtedly help when cycling.

Following the workshop all participants will receive an electronic copy of the information handout, plus the pilates exercise booklet with photographs and descriptions of the exercises completed in the class. This enables you to continue this at home. This is great for the likes of me as I will put my hands up and admit I never stretch before or after a run or a bike ride and I know I should so I fully intend to make sure in future that I do! I also know I grip my handlebars too tightly and this can be a side effect from a weaker core and so I am sure I will see benefits by increasing my core strength.

Category: Cycling, Events, Fitness

Human Race Sportive Series Launch with Dani King

Human Race holds a portfolio of events including running, cycling, duathlon, triathlon and open water swimming.

As 2016 begins Human Race are launching their sportive series and as part of the launch they hosted a taster of the biggest and best rides they offer by way of a sportive-style masterclass. The masterclass was held at Nuffield Gym in the city of London. The session was led by one of their excellent instructors, Martin, and included some of the hills from rides in the series including Box Hill, Kingsettle Hill and Devil’s Elbow.

During the class Dani King MBE, an ambassador for Human Race and Olympic Champion, was on hand offering tips and training advice. Dani is a track and road cyclist with gold medals earned for team pursuit in the 2012 Olympics, team pursuits for 2011, 2012 and 2013 World Championships and also team pursuits for 2011 and 2013 European Championships. In addition to these Dani also earned silver and bronze for other track cycling events and is a member of Team Wiggle High5.

It was an honour to have the opportunity to speak to a professional cyclist, with such an impressive career for some much appreciated advice.

We discussed my riding position on the bike, she noticed that I point my toes as I cycle – a very bad habit I have picked up from many spin classes that I have transferred to my road cycling and something I am trying to make a conscious effort to improve on. We also discussed my toughest goal for the year being a 24 hour endurance ride from Newcastle to London and she gave me some hints and tip regarding hydration and fuelling.

I also got to catch up once again with the lovely Elle from Keep it SimpElle, a fellow blogger who I follow as she took part in this class also.

I spent the rest of the day at the gym (would have been rude not to given as it is quite simply amazing) and took full advantage of the facilities on offer!

So if you are looking to sign up for events for this year take a look at those on offer at Human Race and get yourself involved – you won’t be disappointed!

Category: Cycling, Events, Running

QEOP 10k and Essex Equalizer

I started off my weekend with a little 3.5 mile run with my friend Adam on Friday night. I really do prefer running with other people than on my own it makes it so much more enjoyable – did I just use the word enjoyable to describe running? Shocking!

Saturday morning my alarm sounded and I got ready to head to the Queen Elizabeth Olympic Park for a 10km run with my friend Priya. This is, as I have mentioned before, my nemesis run. It is often referred to as fast and flat. I find that runners often have a difference in opinion of what constitutes flat. It is the same as cycling. Until you have run or cycled a route what can appear to be flat can be deceiving! I find this run tough hence why I refer to it as my nemesis run. Don’t get me wrong it is organised brilliantly by The Race Organiser and the marshalls are great, photographers on course, goody bag and medal for such a reasonable price but the course itself I always find tough. It’s laps and each lap seems much longer, to me, than it actually is. Priya agreed. We decided we would take this run slow and steady and that we did.

After we finished and headed back to the car a very nice man stopped us to tell us that he had been pacing himself by us the whole way round and that although he couldn’t catch us by sticking with us he managed a PB for the course and distance by over 6 minutes! That was amazing!

It’s funny I always check my race photos and always hate them! The link to the photo page was added and the cover photo had me in the background looking like I was mid stroke face – pretty much sums up how most of my event photos turn out!

My alarm went off even earlier on Sunday (one day I will get a lay in) and after I picked up Helen and Laura we headed to Colchester to take part in the UK Cycling Events Essex Equalizer event, a cycling sportive heading out from Colchester stadium. We rode with the lovely Lucy from Paddle Pedal Pace also (Lucy’s husband also rode this ride but is super speedy so he headed off solo and smashed it may I add). Helen and I had completed a similar ride heading out from here last year, organised by the same company, with Lucy so had an idea as to what we should expect.

It was tough! Cold and windy. Very windy. Very very windy! The sort of wind where you brace the hoods and wonder at what point you may come off from the sidewind that seems to hate you!

The wind was ridiculous and in some places it felt like a battle and like we were barely moving!

There were a lot of hills too, nothing that would have you getting off the bike but just a lot of up and downs in quick succession – what goes up must come down and although I love a descent they were somewhat overshadowed by the fact that I learned pretty quickly on this ride that every time we went down a hill there was going to be a bigger ascent.

Lucy, despite what she thinks, is good on hills! Really consistent and attacks them head on. Laura is a beast! She is such a strong cyclist and scared the life out of me when she came up behind me screaming go go go mid hill! She made me try and attack every hill as best I could. BUT I am not the best at hills! I gave it a good shot though. More for fear she would come up behind me again and start shouting at me. And by shouting I mean she was helping and Helen described it as gentle encouragement – hmmmmm what doesn’t kill you makes you stronger and all that though after a lot of these hills I did wonder if they would kill me.

This was Helens first bike ride since an operation on her hip and she did amazing! Was lovely to have her back on the bike and be able to ride with her again. Could ride with these ladies anytime!

As the wind was so strong and we would not be getting any personal bests on this ride we decided we would use it for quality rather than quantity and took the chance to ride as a group taking turns every 6 minutes on the front and sticking together. Laura, Helen and I will be taking on a 24 hour endurance ride in August from Newcastle to London, which is 311 miles in total (gulp). We will be riding a lot together over the coming months and so this was a great start.

We were also spotted in our Romford CC kit. Our kit is bright yellow and pink and love it or hate it, because it is a bit like marmite I admit though I do love it, it gets us noticed as it did yesterday when we were tweeted by the lovely photographers from the event, Sportive Photo.

Quality riding, great training, loads of laughs and a medal too – what more can you ask for?!

Category: Cycling

Loving a bit of Rapha

I love Rapha.

Rapha is a sportswear and lifestyle brand focused on road cycling, clothing and accessories.

I mean I love anything pink and as Rapha tends to have pink on a lot of their products I tend to naturally gravitate toward it all.

I have a couple of their pink bottles that match my bike perfectly (that is when my husband is not ‘borrowing’ them).

My husband and I had tickets to go to the opening of their new store in Spitalfields market last night and so after work we headed down there.

I could spend a fortune! I wanted shoe covers, bottles, shoes, jerseys, gillets, gloves, hats, jackets – basically I wanted it all.

The store is in an old bank and in the basement the vault is still downstairs and has been used in a genius way. The vault is now the Rapha Vault.

In the Rapha Vault you can wear the Rapha clothing, recreating your riding position on a stationary bike inside a climate-controlled chamber enabling you to find the perfect fit for your riding and racing apparel.

We were speaking with a very nice young man who explained to us how it worked. The temperature in the vault can be adjusted between 0 and 30 degrees. Wind speed can reach up to 30 mph (which is nice – or something like that)! A really clever idea if you want to test out the clothing before you buy it.

Any cyclist knows the kit can be expensive and if you are taking part in an event, say overseas, this could be really useful. My husband is doing the Gran Fondo New York next May and discussion soon turned to that as it became clear a turn in the chamber could help him pick what could be ideal to wear there.

Anyway I have a lengthy Christmas list to write full of lots of pink Rapha items!

Category: Cycling, Fitness

You can read this and laugh

After my first Functional Threshold Power (FTP) test on Trainer Road I got an average over an hour of 167. It then created workouts based on my FTP and you go from there.

I thought I would get on with the training and so picked a workout. I should have read the title as it was another FTP test but I had started so figured what the hell – I was going for another hour so might as well do that as an FTP – an hour’s an hour anyway right?

So I started – music on, head down, towel on the handlebars, water bottle next to me and I was off.

Again it was up and down with the resistance, with sprints and intervals and I was keeping in line with the levels set – probably went off a little too strong if I’m honest but will know for next time.

I felt good though by the end yep I wanted to puke. It does that. I have been told if I feel like I want to puke then I’ve done it right so as much as I don’t want to feel like I need a bucket nearby I think thats a good thing – maybe?

Garmin stopped, ride saved, brow mopped and glugging the water I was finished and my new FTP score appeared on screen. I had increase by a whole…………….2! Ok so not the best increase but a marginal improvement and more training done so won’t complain.

Unclip the right foot. Unclip the left foot. Oh no the left foot isn’t unclipped. Too late, lost my balance and fell! That is right my friends I may be one of the very few people who can fall whilst on a stationary bike. The bike toppled over, my left foot was still clipped in and as I fell my left wrist slammed into the wall.

The pain was instant!

For what was such a stupid thing I was very emotional. After I managed to unclip my left foot and get up (which was not easy as my wrist was so painful) I burst into tears and I can’t even tell you what I was crying about more – the fact that my wrist was on fire or that my bike was on its side and I was worried I may have damaged it or the turbo.

Yep I have become that person that is worried about their bike rather than their health!

Go ahead and judge me – after you’ve stopped laughing that is. It’s ok I don’t blame you.

I ended up at the hospital as I thought it was broken though it is just badly sprained. The lady who gave me my X-ray results told me it wasn’t broken (which him indoors said – I hate it when he’s right) and went to get me a support. This support would have fit a 7 year old and I tried to joke that I was too fat and she then joked that me and her were elephants. It was all said in good humour but come on – not only am I at hospital but I am now an elephant as well – thanks love!

My god can I feel the pain though! When I explained to people I had fallen off my bike and needed to go to hospital – they were all very supportive. I left out the part that I was not cycling on the road but attached to a turbo. My boss laughed at me and said ‘so basically you fell off a bike with stabilisers’. He’s right.

Who does that? Me it would seem.

Thankfully I think both the bike and turbo are ok and I am hopeful that I will feel fully recovered by the weekend for my 117 mile bike ride on Sunday, though when I mention this to fellow cyclists I am getting some funny looks but I will not give up just yet!

I shall sign off now and am waving with my new attractive and rather fashionable (not) wrist support, which is a similar colour to Nora Batty’s tights – it’s not such a good look.