Fitness - Fat Girl Fit

Got my sweat on at hot yoga

I’ve done yoga before and heard people talk about hot yoga and I will admit I was intrigued and so when my friend and PT, Emma, mentioned that there was a studio near us that held these classes I signed up with her straight away, I mean it is literally 5 minutes from me so would be rude not to!

hotyoga

Yesterday we headed down to 121 Urban Hot Yoga with our bags including towels as we assumed we would be dripping in sweat, deodorant because well the whole sweating part and lots of water. I was nervous – I always am when trying new things like this – the thought of entering a class full of people that can contort their bodies in weird and wonderful ways as I stand rigid like the tin man wondering why I cannot get my left and my right foot behind my ears whilst balancing perfectly.

tin-man

I needn’t have worried!

The minute we walked in we were welcomed by a lovely man named Dean (who was actually lighting some candles and burning some incense – perfect timing or what?). We went down to the basement studio and got ourselves signed in and was made to feel perfectly at ease immediately. There was no stuffiness that I was worried I would find – an assumption that some yoga people take this very seriously with no talking or joking but serious intense yoga sessions but more hardcore in the heat. We were introduced to our instructor, Maggie, and completely reassured that this caters for all levels and is a personal journey so not to worry what those around us are doing but to do as much as we comfortable with.

Yoga is a form of exercise that focuses on a series of movements designed to increase strength, flexibility and breathing to boost physical and mental wellbeing. Hot yoga is all of the aforementioned but with heat put in for good measure. The heat helps you to stretch more and it also helps you sweat. The moves themselves are detoxifying for your muscles, organs and glands and sweating furthers that.

As the hour and a half class began we started with breathing and then moved onto some of the movements. There were 3 levels the first for either those who were new, had an injury or had recently given birth and then 2 further options increasing slightly in difficulty each time.

To my surprise i was able to do most even if a tad wobbly and not looking as elegant as some in the class who were clearly practised in these moves. There were some I just couldn’t do – one in particular where your hands clasped each other behind your back but going under your bent leg and round the back of your knee. There was a name for this but I cannot remember it though I was hugely impressed with those in the class that completed this with what looked like relative ease.

Emma and I had a few giggles as we battled to get the moves right and wobbled around but on the whole i think we did well and the instructor seemed to think so too. One day I will be the one on the left and not the one on the right:

yoga

I sweated so much I looked like I had been swimming and drank so much too but we had a great time and signed up immediately for next week.

If you are thinking of hot yoga I would recommend and if you are local I would definitely recommend checking this studio out and if you are going next Sunday morning you get the added bonus of witnessing my attempts in the process!

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.

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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: Fitness, Running

I did it!

So as you know I have a half marathon event next month, the Brentwood half marathon, and I am somewhat nervous about it. It’s a long way. 13.1 miles to be precise. That is 69,168 feet, 23,056 yards, 21.08 kilometers. Or in simpler terms – it is far.

Everyone is different and I find for me most of my battle (apart from needing to lose another 2 stone) is mental. And so prior to the event I have put in a lot of training. I am ahead of my training plan for the half marathon but I wanted to complete the whole distance prior to the event. Mostly this was because I have been told by several people that this route is hilly. Or undulating I have heard a lot as well. People who run (or cycle) will know that undulating is just a tarted up way of saying there are hills you have to go up and down. I have done more than enough events now to be wise to the fact that when race directors apply the term undulating to a route that what they really mean is some of the hills may even feel like mountains but they can’t write that for fear that nobody will turn up so instead they pretend that it includes nice, gentle, rolling hills.

I do not like hills whether it be to run them or cycle them. I am not sure anyone really does. So my thinking was that in case I fall to pieces on the day it would be good if I could cover the distance beforehand so that if I do have a meltdown I can mentally slap myself and tell myself that I have done it before and so can do it again and to pull up my big girl pants and get on with it.

And so at the weekend I had two choices – the first was to cover the distance on Saturday with my husband and the second was to do the actual route with a local triathlon club who had said I could join them. For me it was about the distance and I had been advised by a few people against running the actual route just in case it was not a good run and would get me worrying prior to the event. I didn’t fancy doing this distance on my own though. My husband offered to run with me on Saturday, which I was extremely pleased with especially as he is recovering from illness. On Saturday off we set.

We started covering some roads we have done before and settled into a slow and steady pace taking it easy in order to cover the miles. We saw a friend, Lee, as we ran through Hornchurch and he gave us a beep from his car and a wave, which was appreciated! Then the route took a turn and I simply went in the direction my husband told me to. He had it all mapped out in his head so that when we reached home we would have done one big loop and not need to do loops to make the distance up and run the risk of me cutting off early. I took two gels with me and some jelly babies.

I did my usual of getting hot pretty quickly and started to panic when I tried to take my gloves off whilst running and couldn’t get them off quick enough but got them off in the end. I also did my usual of speeding up as we passed people on the route. I don’t even realise I do it but subconsciously I am aware of people possibly looking at me and up the pace. Luckily I had my husband to tell me to watch my pace when I did this as I am sure I would have had to break more often otherwise.

I had my first gel at about mile 7. I didn’t particularly feel that I needed it but had started to panic slightly as I had glimpsed at my watch and seen how far we had covered and worked out I had to do almost the same again. Gel down off we set. Trying to focus more on my breathing as it was all over the place. Focussed on taking deep breaths and not panting (like a dog as I have been told before).

At about mile 10 I had a couple of jelly babies and a very short walk. Slight miscommunication between myself and hubby as I had wiped my nose (always runs when I run) and had said I just need to swallow this before I start to run again and he told me that was disgusting. I was talking about the jelly babies and he thought I was talking about snot – ha ha!

We were closer to home now and just 5k left. Took a turn into the park and started to follow my usual route that I take with the dog. I was feeling it by this point and knew my pace was slowing so I took another gel. Don’t get me wrong I would be finishing this run regardless but I didn’t want to do so never wanting to do it again. Through the park we went and out on the home stretch after my cousins and their young son came out of their house as we passed to cheer us on, which at mile 12 was amazing. Just a few roads left and I would be able to say I have run a half marathon distance. Those last few roads were a tad windy in order to get the distance but as we looped round the block and entered our road my watch clicked to 13.1 miles. We reached our house at 13.2 miles.

I had done it. My husbands watch hadn’t connected for the start of our run so he carried on up the road and doubled back (anyone who runs will understand this logic). He got back as I was sat outside the house and said to me ‘Mrs Thake did you just run a half marathon?’ and I started to cry. I had! I had only bloody run a half marathon!! Me the fat girl trying to get fit!

When I originally signed up I had said I wanted to complete it in under 3 hours and as my training went on I decided that I would actually try for under 2 and a half hours. I actually finished in 2 hours and 20 minutes and 16 seconds! I am so pleased I had my husband with me for this! Love him!

I have since spent most of the weekend bringing up in conversation that I ran a half marathon. Did you know I ran a half marathon? On Saturday what did you do? What did I do oh I ran a half marathon! A HALF MARATHON!!!!!

I realise most people at the moment are training for the London marathon and I have only done half but for me this is epic and a massive achievement so just give me a few days to wallow in this achievement and wear my smug pants!

Now all I have to do is repeat this next month in Brentwood off my own steam.

I think I have covered how I felt about this but this also sums it up pretty well:

Category: Fitness

Training, Valentines Day and Diet

I have been busy over the past week (and now need a nap)!

My training last week consisted of the following:

a cycling masterclass with team GB Olympian Dani King then took full use of the fancy gym and took part in a circuit class and then a swim
a very early morning training session with my hubby and PT (and friend) Emma
spin class
spin circuits class
running the long way round to my mums (usually 2 miles but the long way round is 7 miles)
4.5 muddy hilly trail run with the dog and my friend Laura

My main concentration is training for my half marathon at the moment, which includes short runs, long runs, hill training, faster runs and slower runs. But I am aware I also need to work on my core which I will feel the benefits of when running and cycling so I include the row machine and the cross training when I can. Having an amazing personal trainer (Emma) is so much of a help to guide me in the right direction.

Usually I complain a bit in spin circuits as a lot of the ab work I am not amazing at. Engage my abs Emma says. What abs? is my usual response. I have no abs! But I am getting there. By getting there I mean with the exercises – the abs are, I am afraid, a long way off and still covered in a good layer of meat and gravy. But I am doing it!

On Friday my husband and I went to the bike show at Excel and I had a lovely experience! I was looking at the Fat Lad At The Back stand when one of the lovely ladies who work there came over to tell me she knew me. At first I was a little confused as I didn’t recognise her immediately but then she said she knew me from my blog and once she said her name I remembered her from my Instagram account. It was a little surreal but not the first time I have been recognised – it is lovely but still an odd feeling that people are reading me going on and on about how I am slower than a herd of turtles wading through peanut butter etc etc. These ladies are super nice and I am chuffed with my new cycling jersey! Their clothing is so nice and caters for sizes larger than most cycle clothing companies and also women with boobs. I was going to try and tart that up a bit with some nice wording but it is what it is – some of us have boobs (big ones at that) and lycra is not your friend when you are cycling up a steep hill, zipped to within an inch of your life in a jersey that is making your boobs sit under your chin and cut off your windpipe!

Trying to fit the running in around other training can be hard but where there’s a will there’s a way. At the weekend I ran the long way round to my mums to get a 7 miler in before I headed off to watch my niece/goddaughter smash her netball match 35 to 2. I did this whilst still in my sweaty running gear (yep I know classy hey?) and also sporting my Dry Robe. Everyone mocked the Dry Robe wondering what it was but who was warm? Oh yes I was mwahahahaha!

On Sunday (Valentines Day) I didn’t know what to do whether to run or hit the gym or swim and then spoke with my friend Laura and we decided that seeing as our other halves were out cycling we would hit a local park in our trail shoes and go for an easy run in the mud with the dog and that we did. 4.5 miles up and down hills in the wood through the park. I am not entirely sure who had more fun us or the dog?

The downside of all the exercise is that I want to eat. After all the workouts. I seem to get home and I could eat literally all the food. If I were left alone I reckon I could consume the majority of the fridge. That switch people have to say they are full? Not me! I can just keep going. I joked to my husband yesterday that it was a good job he was at home or I may have eaten everything! He could well have got home and the furniture could be missing – I may have eaten that. Can you imagine reading the headlines – lady on a fitness and weight loss mission caught gnawing on the leg of her dining room table? That would be me. My husband might ask me where the sofa is and if after one of my long runs – my response might be that I ate it. I would leave the other sofa though – I am not totally selfish.

This last week has not been amazing for me. I’ve been asked by a few how come I’ve not been updating my weight loss plaque and the answer is that it has not changed! My weight loss plateau is sticking around, despite all the exercise and being good with my food, and it is taking it’s toll on my positivity or lack thereof. So come Thursday I thought I would look back a year and see if I could tell the difference and I could. There was never a doubt that I would not continue on this journey but a plateau that lasts for two months (yes two months!) is a stubborn b*tch and makes it hard so seeing in a picture made it a little better. (Excuse the miserable face but it had put me in a somewhat tetchy mood.)

Anyway…….now to run!

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: Fitness

My goals for 2016

In 2014 I did a couple of 5k runs and got a bike. In 2015 I trained for various events, both cycling and running. In 2016 I am setting myself goals, big goals for me.

On 1st January I had a blank page of a 365 page book and I intend to write a good one! I don’t want my goals to just be a January 1st kind of thing and will set them weekly and monthly if necessary so that I am always moving forward and always trying to progress.

I saw a quote online that said ‘It’s hard to get fit, but it’s harder to look at the mirror and dislike what you see’. I am still on my journey and I am hoping that by the end of 2016 that quote won’t apply to me. I have said before I may not be the best or the quickest but I try my hardest!

So my 2016 Goals are:

Running

Complete 25 Park Runs – this may not sound like a lot but I am signed up to a lot of events and some of those on Park Run days.
Work on my pace when running and take time to complete slower recovery runs – my runs are always at the same pace and I am trying to go slower to increase my distance and then can work on speed if I want.
Take part in a team effort of the 24 hour Spitfire Scramble run – a 24 hour run completing a 10k loop (just under) in turns over the 24 hour period with an amazing group of ladies.
Achieve a sub hour 10k – I have done it once but when out running with the dog and as I have to stop to let her on and off the lead and pick up after her (thought that was the nicest way of putting that) it would be nice to achieve this at an actual event.
Achieve a sub 27 minute 5k.
Complete my first half marathon.

Cycling

Complete my first duathlon.
Complete a 100 mile ride in sub 5 and a half hours.
Complete Newcastle to London bike ride in 24 hours – 311 miles with two lovely ladies and a lot of chamois cream!
Increase my Functional Threshold Power (FTP) to 200.

OCRs

Complete my first Spartan obstacle race.
Get back to Nuclear Races for their obstacle races (which are awesome).
Improve my upper body strength and be able to do more than just 2 monkey bars!

Targets

Not be so scared of the weights section of the gym and use it to tone up as I lose more weight.
Lose my final 28lbs – actually 30lbs as I put on 2lbs over christmas I just found out with my first weigh in (happy new year).
Enjoy the events I sign up for and celebrate finishing rather than always being hung up on finishing times.
Be proud of myself and what I have achieved.
Learn how my technical gadgets work so I don’t have to keep bugging the hubby.

Here’s to a year of better habits, positive thinking, clean eating and most of all loving myself! This Girl Can!

Category: Fitness

A round up of 2015

2015 was pretty much my first full year of training and it’s been busy. I always say it but if someone had asked me a year or two back if I would be one of those people that plan my life around events and running and cycling I would have probably choked on the cake I was eating. But I have!

I have managed to cycle 2,010 miles and run 400 miles and I have the many medals to prove it (I will admit now I am somewhat of a medal whore).

I was also introduced to obstacle running events and LOVE them!

I took part in 30 events; 18 running events, 9 cycling events and 3 OCRs. In addition to that I attended 60 spin classes and other gym sessions, cross fit sessions and swim sessions. Not forgetting a month long Ignite programme by the awesome Julia Buckley.

I’ve also had 3 holidays and was one of those crazy people that took running gear and ran on every one.

Although over the past couple of months I’ve lost almost no weight I have also no put it on so finish the year with a total loss of 55.5lbs – just part way through this journey.

Was trying to think of the highlights of the year and there are too many!

Obstacle runs as you know I was no that impressed with the Bear Grylls survivor run so would have to be either Commando Series or Nuclear Fallout – both amazing but very different. The Commando Series was a media event I was invited to and had an amazing time completing the course led by marines in the beautiful setting of Hever Castle. Nuclear races I have raved about since doing it and am even sad that next year I will be in New York when the first event takes place so I can’t do it. Yep you read that right I am said I am in New York and cannot run through mud and water! It’s ok though as I am going back there in just over a week with my crazy training buddy Laura to get my fix. If you have not yet been I can’t recommend it enough – seriously get involved!

Running events I think would either have to be the workshop I took part in with the amazing Julie Creffield from The Fat Girl’s Guide to Running which was 9 miles in Hyde Park giving tips on pacing and running as a group plus I got to meet and chat with Julie and all the amazing ladies there. When I first started running I was scared to go outside and run in public where actual people could see me jiggling about everywhere but anyone can run and Julie helps ladies see just that and encourages them so much. Or the Westminster Mile where the time for the This Girl Can wave changed and I didn’t get the email so got put in the next wave……..with Olympic athletes past and present! I felt ridiculous though managed an 8.34 minute mile which is my quickest ever! Hubby took a pic of me on the big screen – the whole thing was pretty surreal and again the year before I would have said no way but was there so figured why not!

Cycling events I’m not sure I can pick! I love the annual London to Southend ride my cycling club, Romford CC, take part in. I also loved the Tour de Tendring event that I completed with my hubby and was my first where I could compare over the previous year to see improvement and I did see just that as I was 4th lady overall and knocked off almost 40 minutes compared to the previous year! I can’t miss out the Prudential Ride London event, which is amazing especially to ride with friends on closed roads and we had a ball! Or meeting Dan Patten from Team Wiggins on a Yellow Jersey ride. Lastly I need to mention a ride which really left an impact on me and that was Newcastle to London completed by my amazing friend Helen. I rode stages 2 and 3 with her (almost 100 miles) and was part of her support crew as she completed 311 miles in 24 hours – fantastic!

I have made many friends who I can call on to ask advice or train with.

I am also hugely grateful to everyone who reads my blog and shares this journey with me.

Feeling pretty gushy right now writing this.

I have so much planned for 2016 but will save that for another post…..watch this space…….

In the meantime Happy New Year!

Category: Events, Fitness, Product Reviews, Running

Julia Buckley’s Ignite Programme and the Southend Rudolph 5 mile run

So as you know I had the fantastic opportunity to take part in a four week pilot for a new programme by Julia Buckley, called Ignite.

Ignite is a high impact 30 minute a day, 6 days a week exercise programme and has become my routine over the past month. One of my goals was to complete the workout early in the morning to start off my day right and not leave any excuse why I cannot do it in the evening so 5.30am has become my normal alarm time (yawn). Surprisingly I didn’t miss a single workout over the whole month – don’t get me wrong I wake up like everyone else sometimes thinking meh but I got up and did it and feel so much better for it!

There are many benefits of working out like this such as:

quick but effective workout
burning more calories and fat
improves endurance and aerobic capacity
no equipment is necessary so this can be done at home, outside or in the gym (pretty much wherever you want – within reason, I mean you may look slightly odd breaking out into a workout on a packed train say)
helps with metabolism
super efficient

I won’t lie before this programme I had never done this sort of training and I did rather stupidly think that 30 minutes a day was a winner for me as it would be quick and easy. Ha ha easy it was not! Good job I set my alarm for 5.30am as I was (as usual) a sweaty tomato after every single workout so needed time to wash my hair and full on shower before I headed to work (and let my face return to normal non-red sweaty tomato colour).

I also loved the fact that every workout was different, which I was really impressed with. I am sure if I had to put it together there would be doubling up all over the place but Julia cleverly designs all the exercises around the theme of the workout. They covered:

full body
lower body
arms
core
cardio
toning

Now there is a clear difference between Julia’s level of fitness and mine, for one Julia can talk during the workout, which I most definitely can not. However, the beauty of this is that there are alternatives to do if you want to make it easier or harder.

Julia has an online gym and so you would log on and exercise alongside the video. In addition to this you can talk to other people who subscribe to the online gym so the support from Julia and the members is amazing.

If I am honest I am going to miss the workouts – even the 5.30am alarm calls!

I can’t recommend Julia and her programmes enough and I noticed the improvement yesterday when I took part in a 5 mile Rudolph run. Now I don’t particularly like running but I do it (means to an end as I like to eat and drink). The run yesterday was 5 miles and it was along the seafront in the cold, wind and rain. On pretty much every run my first mile will be quicker than I can maintain and at some point I might use some excuse like adjusting a strap or something in order to stop and take a breather. BUT I didn’t need to do that today I ran and I checked my pace and when it felt hard I slowed ever so slightly until I could pick up the pace again. I won’t know if it is a PB as I have never completed a 5 mile distance run before to compare it to but I was far less grumpy than usual and I ran with my husband and he was impressed with my improvement and I know many people on Julia’s plans notice an improvement in other disciplines such as running.

So if you are thinking of switching things up a bit, can’t get to a gym, don’t want to go to a gym, want help and advice and a tailored workout you should check it out – it works!

The plan will be available to download in ebook form in the new year so I will add a link when it is.

Category: Fitness

I went Ape!

At the weekend I took a little drive to Woburn with two friends and visited the safari park and Go Ape.

Have you ever been to Go Ape before? If not you should it is great fun!

Go Ape is a tree top adventure which includes high ropes, tree top crossings, tunnels, bridges, tarzan swings, cargo nets and zip wires.

goape-006

So we arrived and got into our harnesses (felt like some weird harness nappy) and had the safety demonstration. I put myself forward as a volunteer for the demo. The instructor showed us how to do it and made it look graceful and smooth. I on the other hand thought yes I can do this in front of a group of people of whom I only know two. Ha ha nice try Lisa. I felt so shaky going across though he said I moved like a ballerina. I told him sarcasm is the lowest form of wit.

I had been before so I knew what to expect and had a great time even if on all but one of the zip wires I ended up on my bum or back – not a graceful landing at all more of a land on my bum and get dragged through the mud and bark until I come to a stop. Would probably explain why when I got back and showered there was mud and leaves everywhere including in my bra!

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It is like a 2 hour workout, with laughing and giggling and in the wind a lot of tree swaying, which can make you nervous even though you are attached and cannot fall.

I would definitely recommend if you fancy something different and at places like Woburn you can then drive around the safari park and see the animals. Not going to lie I am pretty pleased my bike racks are still in one piece on top of the car and not being played with by a mischievous little monkey!