A Month In Review

It’s been over a month since I wrote on this blog but a lot has happened in that time and we are hurtling towards our very own D-Day

Firstly, Adam and I (plus my future brother in law Ash and my friends Ben & Jenny) completed the Pearson London to Brighton run. Ben is training for L’Etape Du Tour which will see him climb the Col d’Izoard at the end of brutal Alps Tour stage so he and Ash did the reverse journey too, but getting up and over Ditchling Beacon was enough for me and Adam!

Secondly, I turned 40 on the 23rd May. I decided that this milestone should be celebrated with another milestone so I took the day off work and challenged myself to cycle up Box Hill. I made sure that I took it fairly steady as I wanted to reach the top (plus I did stop to take a photo on the Zig Zag Road) so I completed the hill in twelve and a half minutes which I was pretty happy about.

IMG_20170523_135005

My Box Hill Birthday Bash

On the way home I punctured and, while changing the inner tube at a BP garage, I got to thinking that I could definitely do Box Hill quicker so I made a plan to revisit it on the following Sunday. The second attempt was much easier and I knocked nearly four minutes off my previous time, I was delighted to do it in under nine minutes!

Last week Ash, Ben and I took part in the Evans Cycles Ride It Woking Sportive. Ash and Ben took on the 90 mile course while I settled for the middle distance 60 miles. It was a lovely route, not too hilly but a couple of punchy bits and the weather was kind to us. I was impressed by the set up of the event, the food stations were well stocked and had lots of variety, parking and registration was painless and the route (in the main) was well signposted. I completed my 60 miles in 4 hours and 21 minutes (including stops). My only annoyance was missing out on a ‘Gold’ average speed of 14mph, coming in at 13.4mph. I didn’t need the second feed stop really (10 miles from the end) and then I took a wrong turn, I’m sure I would’ve been over 14mph if I hadn’t hae done those two things!

EWS70326.jpg

Ride It Woking Pro Photo

With little over a month to go I knew that I needed to step up my efforts and my distance so, on Saturday, I devised a route that would see me complete my first 100km ride. It was a beautiful, sunny morning and the route was great but the windy conditions and the 5,725ft of climbing made it really challenging. The attempt on Toys Hill, 60 miles in, was particularly difficult and I had to stop a couple of times. However, climb and you shall be rewarded – the views over Ashdown Forest were amazing

I completed 71.2 miles (114km) in a total time of 6 hours and 13 minutes which would’ve been a bit quicker in less blustery condiditions, but I was really pleased with myself that I completed the 100km.

In a couple of weeks time Adam and I are taking on a different cycling experience. For our birthdays, our better halves have bought us a taster session on track bikes at the Lea Valley VeloPark – I am both excited and apprehensive in equal measure! The thought of a bike with no brakes isn’t exactly normal!

After that it will be all systems go for Paris

IAIN

 

Posted in London To Paris | Tagged , , , , , , , , , , | Leave a comment

My Bike Fit Guide

I’d been told by various people that a professional bike fit was a very worthwhile exercise so, with a long distance in the saddle on the horizon, I decided to book myself in for one. My hope was that the adjustments made would not only improve my comfort on the bike, but also the efficiency of my output to make sure I got every last bit of power that I was generating.

I think, as with most things, it is best for your own peace of mind that you go somewhere that you are familiar with and that you trust. I made my appointment at Pearson Cycles in Sutton as they have been in business for over 150 years, plus I used to go there a lot as a kid and I trust their knowledge and expertise. Their ‘on the bike fit’ costs £125 (£25 deposit payable in advance) and lasts for around one and a half hours, though the cost may rise if you purchase components that they recommend to improve your fit. It is worth noting that, should you buy those components at the time, they will be fitted free of workshop costs so it is worth considering.

The process itself starts a mini interview so that the fitter can understand what your goals are (endurance, racing etc) and also take your measurements. As I found out, this wasn’t just a case of the fitter measuring your inside leg, they want to understand your flexibility through measuring leg raise and hip flexion as well as the width of your seat bones for saddle purposes and other pertinent info. Foot measurements, including arch heights, were taken so that the fitter could position the cleats correctly and ascertain whether wedges or insoles were required. It was a much more detailed process than I had expected but I was intrigued by the science and eager to find out what the final result would be.

After the cleat placement it was onto the bike, hooked up to a turbo trainer. Gustavo, my fitter, got me to pedal as I would normally while he observed and stuck a few stickers on me. Upon questioning, Gustavo told me that he had to qualify to become a bike fitter by completing a 10 day course and then it took completing at least 50 fits before he was able to identify issues almost straight away with the naked eye. Gustavo took some measurements, asked me a few questions about how I felt and then got to work adjusting my bike

20170422_095624.jpg

Gustavo Doing His Thing

From my untrained eye my bike looked perfectly fine but here’s a list!

  • Seat too far back
  • Seat too high
  • Stem too long
  • Stem at the wrong angle
  • Handlebars too wide (42cm bars while my shoulder blades are 39cm wide)
  • Handlebars angled too far down

At least my frame size was the right one!

Bike Fit Doc

Cycle Fit Summary Of Changes/Recommendations

There were things that I could never have fixed with the original factory components, for example the setback seatpost supplied would not allow the saddle to move far enough forward for me and the 42cm bars were too wide for my shoulders. I wanted to be in the best position that I could so I agreed to making all of the changes that Gustavo had recommended except for the crank size change which he said wasn’t necessary. It is worth mentioning again that it is likely that you will have to buy parts because factory made bikes are made with a one size fits all approach and it is incredibly unlikely you’ll match that spec, so take extra cash or a credit card with you. I sat and watched as Gustavo changed my seatpost, stem and handlebars, pausing at several points to get me on the trainer to check his measurements and the positioning.

The final result was amazing and that is not an exaggeration, it felt completely different to sit on let alone ride. My considerable mass was now over the bottom bracket and the shorter stem and narrower bars made my cycling position more compact. I noticed that my arms were no longer prone to locking at the elbow, something that Gustavo told me had been changed by the correct positioning of the seat, stem and bars. I was extremely happy with the result so I paid up, bid Gustavo farewell and set off on my ride home. It was during that ride that I could really sense the difference as my effort seemed to be rewarded with more response from the bike, I hate to think how much energy I wasted with the old bike fit.

This morning I went out and completed a 30 mile route around Surrey. I noticed a benefit in climbing (probably through the power transfer improving) but mostly that the ache I used to get through my shoulders was completely gone, all through handlebars that were 2cm narrower.

If you have bought a decent bike off the peg online and are planning to do a lot of cycling it is a very worthwhile exercise to get a proper fit done. I enjoyed the experience and learnt a lot about myself as well as the setup of a bike. Everyone should get a Cycle Fit report (as per the picture) as part of the process so any future bike purchased can be set up exactly to your specification without the need for another fitting.

IAIN

Posted in London To Paris | Tagged , , , , , , , , , | Leave a comment

A Love Of Raleigh Bikes

Recently, I finally got around to catching up with a few things on my TiVo box as they were starting to pile up. One thing caught my eye that I had been meaning to watch for some time, Pedalling Dreams: The Raleigh Story. 

The documentary itself was an incredibly interesting insight into the rise and fall of one of the largest manufacturers, in any field, that this country has ever seen. Many of the technologies that are still used on bikes today were pioneered by designers and engineers at the Raleigh cycle plant in Nottingham and it was interesting to see how they evolved to keep cycling relevant, from battling the rise of the car to the introduction of trends like BMX and mountain bikes. They were also amongst the first to use sports stars of the day to promote their bikes.

You can still watch the documentary here, it is well worth it:

Pedalling Dreams: The Raleigh Story

Now I was a tad too young to own the iconic Raleigh Chopper (though I did ride a fair few that belonged to brothers and sisters of my friends) but Raleigh bikes were a massive part of my childhood and it got me reminiscing about the Raleighs I owned as a kid

2c5dc2fa831d45914a519bbaabf3b940

Raleigh Team Burner

What 80’s kid didn’t want to be Andy Ruffel?! The BMX champion rode his last season in the Raleigh colours.  That bike with the white mag wheels, don’t try and convince me on the yellow ones, was the coolest thing around. It didn’t matter if you couldn’t do any tricks on it, you just looked slick!

0ca9aad5605a9162bf34ad5ed342d7d5.jpg

Raleigh Racer

With the BMX craze dying out bikes started to revert back to traditional types. We wanted to cycle to school, we wanted to pass the cycling proficiency test and we were told we needed sensible bikes! I got this Raleigh Racer and it was anything but sensible, I could absolutely fly down the hills where I lived (no helmets in those days) and, following a school trip to France where we witnessed Le Tour in full flight, I would spend hours hurtling round the roads where I lived, pretending to be Sean Yates, Greg LeMond or Laurent Fignon. It was a fabulously made bike and probably my favourite.

$_86

Raleigh MTB Team Mountain Bike

The mountain bike craze broke big time when I was in senior school, it had come over from the US with all the razzmatazz you would expect of an American bred sport. Adverts were bright and loud, as were the bikes and the clothes that went with it and we embraced all of it. I was bought a Raleigh MTB Team bike for my birthday and proceeded to take my cycling offroad which was great fun. It was around this time that we became aware of other brands such as Ridgeback, Diamondback and Muddy Fox but most of us rode Raleigh’s (although some poor souls got the garish Raleigh Lizard, below)

raleigh lizard

The Raleigh Lizard – horrendously coloured

Raleigh is no longer a British company though it is still headquartered in Nottingham, but it is good to know it is in safe hands and hands that know a thing or two about bikes and the history of the brand. Accell, the current owners, also own the Lapierre and Ghost brands which make lovely bicycles so the future looks good. It is also good to see a Raleigh Bike Team back up and competing and I will be supporting them in the Pearl Izumi Tour Series when it rolls into Croydon in May, check the link below to see if the Tour Series has an event near you

Pearl Izumi Tour Series

There are so many bike brands to chose from these days that it is difficult to remember a time where that one brand mattered so much but Raleigh did, well to me anyway.

IAIN

Posted in London To Paris | Tagged , , , , , , , , | Leave a comment

It’s The Paris Countdown…

De, de, derrrrr, de…… de, de, de, de, derrrrrr! It’s the Paris Countdown!

With little over three months to go until Adam and I push off for Paris the scale of the journey we are about to undertake is starting to become very real indeed.

Training has become easier thanks to the improved weather we’ve had recently and last week I managed to ride over 50 miles for the first time since I did the London to Brighton bike ride in 2014. I ached a LOT after that, particularly in the knees, but I was glad to have done it. I decided to try and build on that so, yesterday, I got out round the rolling terrain of Kent and put another 60 miles into my legs which was incredibly satisfying as well as tiring. Kent is a wonderful county to cycle round in the springtime, the fields are awash with vibrant colours and the wildlife is just starting to venture forth as winter subsides. There is always the temptation of some amazing pubs to stop at but I pushed on through to get home in good time.

This slideshow requires JavaScript.

This week, well Saturday, I am going to have a professional ‘on the bike’ fit at Pearson Cycles to make sure that I am all in the right place on my bike and maximising every single watt that I generate. I love Pearson Cycles, I’ve been going there since I was a boy, so I’m looking forward to it. It is especially important to get this done now as I have a small tour of the New Forest, the Pearson Cycles London to Brighton and the Evans Woking Ride It coming up in the next few weeks.

Obviously there is a massive reason why Adam and I are doing this and our fundraising has been going pretty well, to date we have raised over £3,200 between us but we could still do with more! Please donate if you can by following the Donate link at the top of the page

IAIN

Posted in London To Paris | Tagged , , , , , , , , , , , , , , | Leave a comment

Bike Beans & Back In The Wind

I’d planned a 40 mile ride today, I thought it would be a nice spring outing! What I got was a breezy, blustery day that made 40 miles feel like 60! It was one of those days where you have to battle into headwinds on some parts and battle to keep control of your bike in crosswinds on other parts….why do you never get tailwinds?!

Still, good to get out and get 40 miles under my belt, the distances are increasing!

IAIN

Posted in London To Paris, Uncategorized | Tagged , , , , , , , , , | Leave a comment

Things I Found Out On My Bike

I had a day off on Friday as I had dinner and a comedy show booked for mine and Karen’s 6th wedding anniversary so what better way to spend a lovely spring morning than to go for a ride. The fact that it was Friday was an added bonus as most people were at work and the roads were so much quieter! It dawned on me, while on my travels, that I’ve learnt quite a lot about myself while cycling as well as about cycling itself so I thought I’d jot them down here.

1. Preparation Is Key

There was a time when I would roll out of bed, struggle into the bibs and get out of the door as soon as possible in order to hit the roads whilst they were at their most quiet but I’ve realised that was a massive error on my part. I would struggle to do long distances, hills would quite often end up being walked up and I would end up feeling totally spent at the end of a ride. Recently I have changed that approach – I make sure that I get up with my son at the weekend, have a good breakfast (zero fat yoghurt, oats and fruit, made the night before), do some stretching (check out yoga poses for cyclists on Pinterest) and have a shower before getting into the bibs. The results have been remarkable really, my whole performance has improved but it is significant that the rest of the day is now not a write off after a long ride.

2. Everything Feels So Much Better When The Sun Shines

No explanation needed really, it just does. Everything becomes far less of a hassle.

20170317_100810

Ey Up! The Sun And The Daffs Were Out

3. Climbing Hills Is Fun

I used to dread them. My legs were weak, my lung capacity poor after years on the fags, I’d sweat at the mere sight of a slight ridge and I’d invariably end up walking while convincing myself that my bad knee (old football injury) was hurting – it wasn’t.

Now I’ve discovered a bit of a love of the hills. It’s taken a long time and a lot of dedication to building up my leg strength through squats, deadlifts, leg presses and leg raises at the gym but it is starting to pay dividends. I feel stronger going into a climb and I feel more able to control my cadence, I’ve also learnt to pace the climb rather than go too hard too soon.

On Friday I made it up Hillbury Road (Croydon) in one go, something I had never done before. It’s not a steep gradient, 1.1 mile at an average of 5.3%, but there is a nasty little left turn at the top which kicks up to the top of the road so it is a challenge. The last time I attempted it I had to stop at the bend for fear of bonking, this wasn’t a quick time but I was happy to chalk up the achievement

Screenshot_20170319-075248.jpg

The Climb Goes Left To Right, You Can See The Nasty Left Turn Near The Top

4. People Are Friendly, Some Cyclists Are Not

I will always say hello or cast a wave in the direction of a fellow cyclist, I’ll always stop if I see someone who looks like they’re having a bit of a mechanical or they’re lost but it amazes me the amount of cyclists who don’t. A lot of them seem to be so far up their own backsides that they seem to have forgotten why they got into cycling in the first place, to have fun! If you’re out and about be nice, say hello to people!

Weirdly, people not on bikes seem to be the complete opposite (bar the odd arsehole driver). I’ve had lovely conversations with dog walkers, runners and an elderly gentleman who sat next to me on a bench when I stopped for a food break. If people were all just a little bit friendlier the world would be a much better place.

5. Getting Nutrition Right Has A Dramatic Effect

I’m only now getting to a stage where I am understanding the benefit of drinking and eating at the right times. Not only that but, after a lot of trial and error, I have found products that agree with me! I’ve been through a lot of brands in the past that repeated on me, making me feel slightly sick and spoiling the ride. I gave up on gels for that very reason a while back but have since found brands that do not give me that horrible feeling. Here are my current favourite brands:

Stealth Training Mix Watermelon

Stealth Isotonic Gels Watermelon

Trek Morning Berry Flapjacks

Getting the timings of refuelling right has given me a massive performance benefit but it really does seem to be an individual thing so no general timing plan will work, you have to know your own body.

6. My Body Hates Me

“Everybody knows how much my body hates me” sang Billy Bragg in Sexuality and I’m starting to understand what he meant. Nearing 40 it is becoming increasingly difficult to determine whether the creaks and clunks are coming from my bike or my body. The battles are greater the older I get but the rewards seem to be so much more satisfying.

7. Keep Going, It’s Worth It

#outsideisfree so the hashtag goes and it is totally true. I’m lucky to live in an area with outstanding scenery, a perfect place for cycling and some amazing views if you battle up the many hills of Surrey and Kent. I feel free when cycling, it gives me a sense of achievement that I haven’t found elsewhere. Forget your Garmin and your Strava every now and again to take in the freebies around you

Enjoy your ride, wherever you go

IAIN

Posted in London To Paris | Leave a comment

London Bike Show 2017

Last weekend, Adam and I took ourselves off to the London Bike Show at the ExCel to get some much needed inspiration for our training. While we were obviously most interested in the road aspect of cycling, I think we both came back with dreams of taking up mountain biking and BMX’ing too! There were some beautiful bikes on show as well as some very famous ones.

20170218_120930

Cervelo S5 MTN Ltd Edition – £8,499…. with a 20% discount!

It was great to see so many UK based bike manufacturers at the show, we really seem to have some talented and innovative frame builders and designers in this country.

20170218_122135

I fell in love with UK based Dolan’s DR1

A lot of the 2017 season bikes were on show, not least the Pinarello Dogma F10 which really blew us away with its smooth lines. It was on show in both Team Wiggins and Team Sky colours.

20170218_125554

20170218_125609

A pair of Pinarello Dogma F10’s

As I mentioned earlier there were also some pretty famous bikes on show. Famous enough was the Brownlee brothers’ Rio 2016 bike….

20170218_124721

The Brownlees’ Rio Bike

….but then we saw this, Chris Boardman’s Lotus Olympic bike from Barcelona 1992

20170218_124801

jpeg_20170219_165403

We had to have a photo with this massive piece of UK cycling history

It’s amazing to think that this bike is 25 years old this year, a fantastic piece of history.

We also made it round a lot of the clothing stands, we were most taken with the Chapeau! and Fat Lad At The Back stands. Adam bought a fetching pink number at the latter while I went for a more reserved blue number (ordered online because they didn’t have my size). Our sensible purchasing was almost undone by the appearance of an Um Bongo vest however….

20170218_142352

They drink it in the Congo, apparently

I was most impressed with (and purchased) a multitool from Altum, a magnetic and modular system that combines the tools you need in your seat pack into one device. Very clever and I was happy to support them with a purchase.

As I said at the top of the post we could’ve quite easily come back converted into mountain bikers or BMX’ers, there some very enticing machines on show.

20170218_130431jpeg_20170219_16541220170218_12105920170218_122337

With the stands, bikes and the MTB air show it was well worth a visit however I would’ve liked to see more workshop stands (tools, cleaners and components) and advice. I was looking for a new saddle and was hoping to find someone at the show that could point me in the right direction but that wasn’t possible. All said we still had a good day out and a big thanks to Peter for my Manhattan Portage drawstring bag, it has come in very handy!

IAIN

Posted in London To Paris | Tagged , , , , , , , , , , , | Leave a comment