Fitness - Fat Girl Fit

Safety Considerations When Solo Cycling

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

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

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

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

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

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

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

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

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

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

Category: Cycling, Fitness, Product Reviews

Wahoo Element Bolt Bike Computer Review

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

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

Wahoo Elemnt Bolt versus Wahoo Elemnt Roam

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

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

Most notable differences:

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

So what one is better?

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

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

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

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

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

Category: Cycling, Fitness, Product Reviews

Sleep Cycles With Tempur® (AD)

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

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

TEMPUR® and Drops Le Col

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

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

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

What Are Sleep Cycles?

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

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

Sleep Tracking

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

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

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

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

total sleep time
deep sleep
light sleep
REM
awake

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

Personal Experience

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

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

Other Areas for Consideration

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

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

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

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

Category: Fitness

Cycling At Different Times Of The Day

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

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

Early Morning Riding

My tips and take on early morning are below:

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

Night Riding

My tips for night riding are below:

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

Rush Hour/Commuter Riding

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

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

Category: Cycling, Fitness

International Women’s Day 2021

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

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

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

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

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

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

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

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

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

What #ChooseToChallenge means to me

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

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

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

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

What #ChooseToChallenge means to other amazing women

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

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

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

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

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

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

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

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

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

Category: Fitness

Have Fun With Movement

Have you ever thought about how you move?

Previously I have said that I started blogging initially as part of a fitness and weight loss journey and I was in a routine where I would post on a weekly basis as an update with what weight I had lost on my ‘weigh in Monday’. This soon turned into something that was quite toxic and left me feeling terrible about myself. I also soon realised that was not what my blog was about and instead I turned my focus to being a healthier and happier me. The wording of my blog strap line changed from ‘An ordinary girl on a mission to get fit and lose weight’ to ‘be fearlessly unapologetically you!’ A blog post with more on this, can be found here.

With this change in mindset I found that I began to enjoy more the simple act of movement and being active in different forms whilst having fun with it.

Now don’t get me wrong, I feel I need to address this as I don’t want anyone to think I am being a hypocrite, I would like to lose weight. There is nothing wrong with that (although I always fear being shot down when I say that). But I can do so in a healthy and happy way. Talking weight loss has become taboo and I actually wrote a blog post about that here, but my point is being active and movement should not be done with the sole focus of losing weight.

Have Fun!

For me I need to enjoy what I am doing and strongly believe we should never underestimate the importance of having fun. My mindset moved from having to diet and exercise to lose weight, which ultimately made me feel worse about myself and instead focus more on movement that makes me happy. It is what I love about going out on my mountain bike too – enjoying just being out and about on my bike, getting dirty, enjoying the fresh air, climbing across ditches with my bike, not worrying about my average speed and just enjoying the fun of it. Why don’t we do more of what we love?

To have fun is to enjoy what you are doing and for it to bring you pleasure. Once I took things back to being fun I found so much more enjoyment and I want to be active. My goals are still there but in between I enjoy my life.

A friend asked me once why I ran if I hated it? Good question, I was running to get quicker, but why? Soon I stopped chasing that goal of running quicker – I can run, I am not quick and that is fine. Why was I in such a rush and in turn hating every single run I did? Why not realise that the simple ability to move is a gift that some others do not have the luxury of and we should cherish that. I ended up running with a couple of friends at local parks and veering off on trails, exploring the forests. We would laugh and joke, jump trees, cross gates and bridges, run through streams and crawl through pipes and just enjoy being outside. Arriving home I would be filthy dirty but had a huge smile on my face.

Diet Culture

Increasingly the focus within society is on what we can achieve through exercise and movement rather than the health benefits. This leaves a feeling of working out to be a chore and something we don’t look forward to. Movement is defined as the act of moving. Looking at exercise as movement instead is more pleasurable. Movement produces serotonin, a feel good hormone that your body will thank you for.

Diet culture also plays a part where we have it drummed into us to look a certain way, eat certain foods and this naturally warps the mainstream perception of what movement and exercise is. To live like this encourages a very unhealthy relationship – be active, exercise and move because you want to and not because you ate a cake or a biscuit. There are many quotes about doing an activity because you love your body and not hate it and it is very true – we don’t complete a workout to feel depleted, we want to feel energised and we should do so intuitively.

Have you ever felt increasing pressure to go bigger and better? You run/swim/bike (whatever your chosen activity is) a series of distances that increase in distance but where does that stop? The focus is always on getting quicker, going further, and that is fine BUT if that is not your goal then that is also absolutely fine. You may have heard that phrase to compete or complete? Both are fine, it just depends what your personal goal is.

Find what works for you and your body and don’t be as concerned with what everybody else is doing.

What Does Being Active Look Like To You?

The NHS have guidelines for adults aged 19 to 64 to complete 150 minutes of weekly physical activity. This could be anything from working out in the gym, to walking, cycling or yoga and much more. Choose what makes you smile.

For me being outside is key, I love nothing more than getting out on my bike or just being outdoors. Our son is now 22 years old but when he was growing up we wanted him to love being outdoors too. Children will follow the examples set by those around them and imitate what they see so it is key to remember that your influence can be hugely powerful.

So ask yourself how you move and if that brings you enjoyment and if the answer is no don’t be afraid to change and when you do, smile.

Category: Fitness

Looking Back on 2020

Where do we even start with this year? I half wondered if there was a need for a round up post but decided there was.

Needless to say it did not go as planned, but that is the same for everyone. Events were cancelled. Goals changed. It’s been emotional! But let’s focus on the positives.

When it came to my top 9 photos from the year, I was worried about it, but there are still so many memories, so I won’t focus on the negatives as there are too many smiles to do that!

2020 Events

So pretty much everything got cancelled or deferred. However, some switched to a virtual format and so I did manage to complete the following:

Vatternrundan virtual 315km – yep that was it, but it is my favourite so I am happy with that.

2020 Training

My set up at home is great so I have been lucky in being able to continue training. This was definitely something I needed to add a bit of structure and normality, completing the following:

6 week bootcamp course
6 week tailored cycling plan for me
6 week FTP Builder plan on Zwift
8 week Gran Fondo plan on Zwift
the annual mileage goal I set myself
achieved 100 of the 137 badges available in Zwift

Other 2020 Highlights

multiple weekends away in our camper van – so good for the soul!
more time with family
more time with friends in our ‘bubble’
improved work/life balance
more time with the dog – actually a little worried how she will be when we do return to normal working days
took up MTB (definitely need practice on this)
had a number of gravel bike adventures (same note as the MTB above on this one)

2021 sees me as a Foher ambassador again and I could not be happier about that! The support from my Fohfam has been amazing, as always, but this year even more so. It is always nice to see so many in the virtual world – lots of kudos and riding together.

Like many, I have a number of events that have been deferred from this year so fingers crossed they take place.

Here is to an even better 2021!

Category: Cycling, Fitness

Plyo Box Exercises for Cycling Leg Strength

When it comes to cycling one thing you will most definitely want strength in is the legs! Of course, there are other factors like a strong core as an example. However, you will find most people who cycle will incorporate strength work into their training for improved performance and injury prevention. Cyclists will probably pay particular attention to leg day – your legs will thank you when it comes to increasing the pace or hill climbs.

This is where a plyo box can come in handy, but first what is a plyo box? I first came across these in a CrossFit gym and it was made of hard wood and quite frankly terrified me. You can, however, also get a ‘soft’ version made of high-density foam, which is what I use (much kinder to the shins)!

Below are 5 of the leg strength exercises I have been using the plyo box for to complement my cycle training:

Box Jumps

You can’t have a plyo box and not include a box jump exercise right? Now if you are in the camp that is worried about crashing in to the box then I get you! Remember most people do at some point so don’t worry. Also you can start with the shortest side and work up to higher sides of the box when you feel more confident.

Start with feet under hips, bend into a partial squat and using your arms explode off the ground jumping to the top of the box, landing with soft knees also.

One legged pedalling

Bear with me with this one because it is a goodie! A friend of mine (the lovely Laura – Specialized Ambassador) suggested this as an off the bike workout and yes it looks a little silly but it works.

Start standing on the plyo box with one leg acting as a support into a partial squat and the other hanging off the side to do a pedal stroke motion. This works not only the supporting leg but also the core, hip flexors and functional pedal movement.

Calf raises

Your calves are always moving when cycling and this exercise both mimics the movement and strengthens the calf muscles.

Start standing on the edge of the plyo box, feet should width apart, raise up on to your toes and lower back down in a steady motion.

Hip thrust

A must have move for glute development, which will pay off when sprinting or out of the saddle climbing but also helps with back pain too.

Start with the bottom of your shoulder blades pressing into the top side of the plyo box with your barbell resting on your hips, knees bent, legs together and feet flat on the floor. As you lean back and rotate your shoulders up onto the box you drive your hips up.

Single leg push offs

An exercise that targets quads and hamstrings.

Start facing the plyo box and put one leg up on the box then push off and jump in the air, landing on the same leg. Repeat and switch with the alternate leg and also use your arms when jumping to help make the move more dynamic. If you are not so keen on jumping you can do these by stepping and incorporate weights instead.

The plyo box I am using is from Mirafit and can be found here. It has the 3 different heights of 16, 20 and 24 inches.

Happy cycling!

The plyo box was gifted but all opinions are my own.

Category: Fitness

Christmas Gift List Ideas

Being in a second lockdown I don’t know if you are like me but I love an excuse to shop online and not have to go out to the shops!

I think I will struggle a little this year thinking of thoughtful gifts for people as most of us have had such a jumbled year with everything that is going on. But, if you are a keen cyclist, like me, then here are some ideas for gift ideas to suit all budgets:

Kettleboob resistance band for strength workouts – definite gains to be had from strength and conditioning sessions off the bike. £14.99
NRG waxed chains – turn those waxed chains into extra watts! Full disclosure this company is owned by friends of mine but they know their stuff and I am a paying customer supporting their small business and have these chains not just on my road bikes but now also my MTB. Prices for chains range from £35 to £60 and other packages available too.
AMWRAP fun fitness gifts – so many options from small gifts to clothing but I can personally recommend the Fuck Burpees jumper, because who likes burpees?!
Spoke and Solace – cycle related clothing for men and women with the pink Giro jumper being one of my favourites, £48!
Love Velo CC – more cycle clothing designed by the lovely Lucy Sturgess and a brand close to my heart promoting equality in cycling. I have many of their tshirts but I think my favourite is the Here For The Cake tee because we all love a good cake stop on a ride right!
GCN Endurance book – new book from GCN by Mark Beaumont who is a long distance cyclist who currently holds the record for cycling round the world. This book gives guidance on all cycling aspects in relation to endurance riding. £16.99
Jens Cycling Art- have you done an event or cycled a famous route and want some art to hang in memory of that? If so then check out the prints available from Jen that start from £25.
BioRacer Winter Cycling Cap – they do say there is no such thing as bad weather just bad kit choices and with this winter cap you can’t go wrong. Thermal cap that covers not just the head but also the ears and part of the neck is a definite winner in my books. £45
VeloPac – I have one of these following a recommendation from a friend and they are fab! Neat little case that is waterproof and holds phone, money/cards, keys to hold your essentials when cycling. From £20 on Velo Vixen.
Dynamic Cyclist subscription – your one stop shop for classes/sessions/training available online or using the app for not just on the bike but also off the bike including stretching, mobility, yoga, strength, injury programming and more. $9.99 per month.

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