Cycling - Fat Girl Fit

Commuting To Work By Bike

I, like most, have been working from home since the start of the pandemic 18-months ago. When my company said we would/could return to the office I was already thinking I would need to get organised for commuting by bike once again.

I have written a post previously when I first started commuting by bike that you can read here and another about cycling at different times of the day that you can read here.

After being at home for so long and not having to get all my bits together for commuting I had forgotten how much organisation was required!

My Commuter Checklist

This is the kit I use for commuting from Essex to London by bike:

Bike check – night before I check the tyre pressure and that everything is in good working order. I also use my gravel bike for my commute.
Saddle bag – as with the above I check I have everything I might need should something come up on route (never say the P word!). I have the Ortleib Micro Two bag, which fits in 2 tubes, 2 gas canisters and adaptor, tyre levers and multi tool. Very compact, simple to use and easy to get on and off. The material is waterproof and wipes clean, which is useful as you get a lot of grime pick up during the commute.
Mud guards or mudflap – I do some solo commuting but used to commute with a friend and now have occasions where I commute with my husband so these are good for riding with others to not shower them in mud and wet but also to stop/limit getting the same on yourself and your bike.
Overshoes – I don’t use these in the summer months but do for winter and have some custom overshoes from my club that are from BioRacer. I have the tempest material that is thermal lined and the water beads off the material so you have toasty and dry feet!
Bag – I used to use the KitBrix CityBrix, which was fab but it has been ‘borrowed’ by my husband. I tried using a roll top backpack from Rapha recently but I couldn’t get on with it sadly – I found it didn’t sit just right and when looking around to see if roads were clear to ride across junctions the top corner of the bag was just in the way each time meaning I had to stop to check. I have a new bag, with thanks to Evans Cycles, that is the Osprey Radial backpack, that is very comfortable to use when riding, has a helmet attachment, kickstand for when not being used and keeping the bag upright, rain cover to use when needed, and the option to expand from 26 to 34 litre capacity depending on what is being carried. Very impressed with the Osprey bag so far!
Lights – I always charge these the night before and again top them up when I get into the office as I am always keen to be safe and seen! I have the Bontrager Ion Pro (front light) and Bontrager Flare (rear light) on my bike.
ID band – I have a sticker on my helmet but also wear a One Life ID wrist band that has all my emergency details, just in case!
Jacket – even in summer months as I am up early it can mean a jacket is required. Again I take this as an opportunity to be safe and seen and use a Proviz jacket. The reflective elements are great for the commute. It is waterproof and windproof, which is essential, however, it is not the most breathable – fine whilst wearing but once you stop I find you notice the moisture it has retained, which is not an issue for the commute as I have multiple hours between the commute in and home to allow it to dry/air.
Kit/helmet – always wear a helmet and kit is dependent on weather. I find a buff is such an undervalued piece of kit, easy to pack and if the weather turns (as it so often does) this can be used in multiple ways!
Bike computer – not an essential but I always ride with my Wahoo Bolt.

I have a secure bike lock up at work and leave a lock there, as well as leaving toiletries at work so I don’t need to take those back and forth.

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

Category: Cycling, Fitness

My Home Turbo Trainer Set Up

Coming into winter months I often use my turbo trainer more then other times in the year. I have also just joined an e-racing team, Aeonian Race Team, so there are now weekly races I am taking part in also using the turbo.

I have a great set up at home and I am very lucky, although my husband and I worked hard for this and it was a long time in the planning (and saving) to get there.

I am fortunate that my set up means I can leave my kit set up at all times, which is super convenient so I am ready to train without the need to set anything up beforehand.

There are many different options for indoor training, including trainers, rollers, and specific indoor training specific bikes like the Wattbike or Wahoo KICKR Bike. Here is a bit about my set up:

Turbo Trainer

I have the Wahoo Kickr smart turbo trainer, which is a direct drive trainer. This essentially means I remove the back wheel from my bike and connect directly to the cassette on the trainer.

This trainer has a built in power meter, which results in more accurate power readings and is what is known as a smart trainer meaning it can connect with apps/computer (whatever is your set up), cadence sensors, meaning riding is more realistic and efficient. It also automatically adjusts the resistance depending on the route I am doing, which could be for an interval in a session or to match a change in gradient when either ascending or descending.

I mentioned earlier that I have this set up permanently and that is good as the unit I have is heavy so really not ideal for constant moving.

Training App

I use my turbo trainer with Zwift and connect to this via an app on my Apple TV. I have the Zwift app downloaded and have my trainer and heart rate paired. Any updates I am alerted to and can easily run ahead of signing in to Zwift to ride.

Accessories

There are lots of accessories available in the market, however, for me my go to essentials are as follows:

Wahoo turbo trainer floor mat – this is placed directly under my trainer and bike. It is water (in my case sweat) resistant, easy to wipe clean, and does not move or allow the bike to move when riding.
Towels – I have to have a towel handy when riding, especially if completing a session or a race! I got this set from Zwift and they’re perfect to sit over the handlebars.
Fan – if you read about turbo training it is often referred to as a sweat fest (hence the mat and towel mentioned above) but I find the fan is a god send! There are super fancy fans available on the market but the one I have is fab and serves my need perfectly.
Muc Off Sweat Protect – despite the mat and towel you move position on the bike and sweat can get in various places including the bike frame and parts. This spray helps protect against corrosion that could be a result on both the bike and equipment.
Quad Lock – I have a quad lock on the handlebars so I have easy access to my phone to be able to use the Zwift Companion App, whilst in ride. This device is very impressive, super sturdy and whilst I have not had the need to use outside I do love it for my indoor training.

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

Category: Cycling, Events, Fitness

Top 3 tips on Mental strategies – How to stay mentally motivated

During the past crazy 18-months I have been working from home and like everyone else seen events and holidays cancelled. With this my motivation for training fluctuated and it was hard to stay mentally focussed sometimes. I often find the same is true just before and on event days and whilst I trust my training I am always nervous.

There is a quote I heard once that I always try to remember on event days. It is:

‘Physical strength will get you to the start line, but mental strength will get you to the finish line.’

My Top 3 Tips:

Most people, if they are honest, get nervous. Nerves are normal. Nerves are fine. Nerves show that you care about what you are about to undertake. I would say that my mental game is not that strong and something I need to work on, however, with experience I have gained over recent years I would offer the following 3 tips both for during training and on event day itself:

Set yourself a goal. It is key to remember that everyone’s goals are different and that is ok! Some will be going for PB, some for the win, some to enjoy it, some to finish and whatever your goal is, it is good to have that in mind and plan accordingly so you do not put unnecessary pressure on yourself and end up comparing yourself with others. Smaller goals in the lead up to your main goal are also a good way of keeping focused. Whatever your goal, do it for you and no one else.
Training. Once you have your goal you can plan your training accordingly. Your training should be realistic. Consistency is key and you will benefit hugely from incorporating strength and conditioning (leg and core strength are key to endurance riding). Rest days are part of the process too – don’t ignore the importance of allowing your body rest and recovery. I keep a training diary where I log my training and keep note specifically if I have a good or bad session so I can adapt as needed. Not all sessions will be good, but you just dust yourself off and try again. I also fuel with nutrition through training that I will be using on event day as you want to know what works for you. Trust your training on event day and enjoy the ride! I have a blog post on training for an endurance event that you can read here.
Be flexible. My husband once told me that the circumstances on the day dictate your performance and I have learned through events with terrible weather that this is very true, and it is so important to be able to adapt if necessary. Things like weather or mechanical issues are out of your control and you shouldn’t waste your energy on things like this but instead adapt and overcome. For longer rides I would advise breaking down the mileage, yes you are still doing the same overall distance but breaking down to smaller milestones is more manageable to process and will not seem as overwhelming.

Category: Cycling, Fitness, Product Reviews

Raleigh Motus E-Bike Review

I am very lucky to be supported by Evans Cycles this year for my adventures and events. I was asked if I would be interested in trying an electric bike. To be completely honest I have never tried and electric bike before and have never felt the need to have a bike with a motor in it so I was sceptical and not expecting to like it. BUT it is so much fun!

The bike I took delivery of was the Raleigh Motus Evans Exclusive Low Step 2021 Electric Hybrid Bike and I will admit I was super impressed with the chap who delivered this on a push bike in a trailer! This bike, like most electric bikes, are heavy so kudos to that man.

The Bike Spec:

A bit more about the bike – it comes with:

mudguards front and back
pannier rack with straps
it does have reflectors, however, I would always add bike lights depending on the time riding and how dark it is
a bell, which is always useful especially with a hybrid bike if riding off road or through park pathways
kickstand

The spec is as follows:

300WH battery that provides energy output of up to 250% of your pedal power
7 speed
Bosch motor – weighing in at 2.9kg that is a decrease from the previous version by 25%
hydraulic disc brakes
schwalbe tyres
anti slip pedals
mains adaptor for charging
handlebar bike computer to turn on, change settings and displays speed and current range in miles

The bike has the following settings:

eco
tour
turbo
sport
walk

Depending on what setting you use the battery, when fully charged, can last up to 60 miles.

It does have front suspension to make certain terrain more comfortable, however, don’t expect the same as an off road ride as it was still fairly bumpy even on the road going over some bumps/cracks/holes.

How Does It Work With Strava?

When I tried the bike for the first time I loaded my ride onto Strava and it flagged with a message to say it looked like the ride was on an e-bike (which I was fully planning to mark it as) and gave me the option to amend. Interestingly I had someone comment on the activity joking that it was lazy, however, electric bikes do have a place so hold that judgement!

Why Choose An E-Bike?

I had a friend who was very unwell a couple of years back and loves cycling, so she had said that if she did not recover enough to cycle as usual she would look to purchase an electric bike so she could still enjoy the sport she loves, which is amazing.

You may wish to continue cycling and not be able to go as far as you wish and an electric bike may allow this. You may have an injury that would mean an electric bike is more suitable. You may be getting older and wish to continue cycling without as much stress on joints that an electric bike facilitates. Plus it enables time outdoors, which is always an environmental benefit and good for wellbeing.

As you ride an electric bike you continue to pedal and work and yes it makes it easier especially on inclines but there is a common misconception that you jump on a electric bike and it does all the work for you, which is not strictly true.

Electric bikes are obviously cheaper than travelling by car or train and with no emissions are more environmentally friendly. However, I would note that they are not cheap to purchase.

I had a lot of fun using this bike and would love to try a mountain bike version, which I am sure would be huge fun on the trails!

Thanks to Evans for sending me this bike to have a play around with!

Category: Cycling, Fitness, Product Reviews

Bike Packing & Wild Camping Kit Checklist

Last weekend my friend Laura and I did part of the King Alfred’s way, which you can read about here. As I embarked on my first bike packing trip I realised how much there is to plan, prep and take with you and it can be a minefield.

Bike bags

Originally I was going to borrow bags from my friend Helen but I have been luck to be supported by Evans this year with my plans that they supported me with some bike packing kit that included the following:

Altura Vortex 2 Waterproof frame bag – I actually didn’t end up using this the past weekend as it is a much better fit for my gravel bike rather than MTB
Altura Vortex 2 Waterproof front roll – this was amazing and fit on the bike perfectly plus had loads of loops to change where straps went and strap things on to
Altura Vortex 2 Waterproof top tube pack – for longer road rides I always have a similar bag on the frame for easy access to nutrition
Altura seat pack – an oversized saddle bag again with lots of straps to attach things to
Patagonia 5L waist pack – essentially a bum bag to carry whilst riding

Quick Bag Review

The bags were amazing and I was really impressed and have the following feedback from their first use:

they were easy to attach
I particularly liked the foam pads to protect the bike from straps although you are bound to get some movement as you ride over technical terrain so there may still be some marks left but these definitely minimise the risk
they cleaned up brilliantly with a baby wipe despite having a lot of mud on them – using a tap of water when home was also fab
they fold down very flat when not in use
the only thing I would say is because they are not normal zips to ensure they remain waterproof you do have to be conscious not to overpack them otherwise the track can come away and open

They are now packed away in a bag ready for the next adventure!

Kit Checklist

So this is the final list of what we took with us:

Bike – (obviously) and again there is much debate on this with some people saying gravel bikes over MTB and others vice versa but we decided (mostly because of me rather than Laura) that we would do this on our MTBs. Laura is an experienced cross racer and far more comfortable with rough terrain on on a gravel or cross bike whereas my preference is MTB. Feedback showed opinions were split from those who had completed the ride so I would suggest go with what you are more comfortable with and I am happy with my choice!
Bike bags – bike packing means you carry all of your stuff and with British weather being so unpredictable waterproof is always best, as compact as possible and that fit on your bike and are comfortable to ride with. My lovely friend Helen also lent me a number of dry bags so everything I packed went into a dry bag just to be doubly sure nothing would get wet.
Sleeping bag – again as compact as possible and I was lucky that my husband had purchased one from Omm for when he did the half MDS ultra run, which was perfect and packs down very small and now in the sale too. There are different sleep options where you can have trousers that zip to jackets, which is what my friend Laura took. She also took a sleeping mat, which I didn’t – although light they are bulky and I can practically sleep anywhere so chose to leave that off my list but is personal preference.
Tent/bivvy – again a bit of preference and we opted for sleeping bag with bivvy bag and also took some tarp that we made into a bit of a tent for two that covered us and the bikes (this genius idea was all Laura so I can take no credit here).
Headtorch – for obvious reasons we are wild camping and so it gets dark and the headtorch is invaluable!
Waterproof jacket – again British weather means this is a necessary. You are carrying minimal kit so don’t want it wet. I have a lightweight jacket from BioRacer that packs away in a drawstring bag that is fab.
Thermal jacket – sounds bulky but I have a thin Specialized thermal jacket that packed down small, is lightweight and was a god send for when you stop cycling and are sweaty that soon turns to chills so essential to wrap up quickly.
First aid kit – hopefully do not need but very good to have for obvious reasons. Also an emergency blanket and poncho just in case.
Essential toiletries – baby wipes, toilet wipes, travel deodorant, travel brush, sudo cream, lip balm, travel toothbrush and toothpaste, mini towel, hand sanitiser, earplugs. You cannot underestimate the power of a wild camping wash to freshen up! Sun cream too because much as we moan about British weather it could be sunny and sun stroke/burn is no fun. Also don’t forget bug spray as you will get eaten alive as I did even though I was covered.
Bag for rubbish – work off the logic of leaving no trace. If you have rubbish or used items then bag it up and take it with you!
Money – cards and cash.
Battery pack – useful for phone as well as bike computer for the route. Also make sure you take the right cables for various devices if needed.
Bike computer – my wahoo was ready with the route loaded.
Bike lights – one front and one back light, we were aiming for long days so living by the logic of be safe and be seen.
Bike spares – 2 inner tubes, tyre levers, quick links, pump, puncture repair kit, multitool, like the first aid kit you hope not to need it but being prepared for various eventualities is the best approach.
Chamois cream – yep that! I took a few of the Her individual sachets so they were smaller and lighter to carry.
Bike lock – there were two of us but if you need to go to shops, toilets etc have a lock. We both have these compact locks from Hiplok that are perfect for cafe stops.
Helmet
Cycling sunglasses
Water bottle – I took one but ran out three times so would definitely either look to take two next time or a hydration vest of some sort – you need to judge by your set up and if you are using a frame bag or have a bike that allows for two bottle cages.
Spare clothes – take what works for you. I wore padded bib shorts, a base layer, technical top and my trusty five ten shoes. Also took a gillet, arm warmers, spare top and spare socks in case of wet feet and a buff – so versatile! Lightweight leggings for off bike, woolly hat and another top. Laura took spare bib shorts and honestly I think next time I will do the same!
Food – we knew there would be stops on route so were not planning to take enough food for the whole trip though had enough electrolytes, fuel we knew worked for us when cycling and of course a couple of emergency gels. Laura had got me a hip flask for my birthday so we had some gin (for post riding not whilst on our bikes obviously).
Miscellaneous – cable ties, electrical tape and string.

It looks like a lot of stuff but you can see from the pic that it fit nicely in the bags I used. I filled the bags as follows:

Top tube bag – nutrition, tyre levers, puncture repair kit, multi tool, cable ties, mini tube of lube with electrical tape wound round it, chap stick
Handlebar bag – thermal jacket, hat, gillet, waterproof jacket, bivvy bag, toileteries
Saddle bag – spare inner tubes, sleeping bag, spare clothes
Waist pack – battery pack, charger cables, bike lock, money, tissues

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

Category: Cycling, Fitness

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.