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He Ain’t Heavy

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Time to start that diet

I have need of a new pair of pedals so I turned to my internet vendor of choice and, as is my custom, went immediately to the pricey end of the long list of possibilities.  I found a pair of Shimano Dura-Ace pedals that were shinier than a shiny thing, made of pure Unobtanium and……… £120.  A quick look a bit nearer the bargain basement end revealed a pair of Shimano 105 pedals – still quite shiny, virtually identical at a quick glance and only £55.  This got me wondering so I took a look at the weights of both sets.  For an extra £65 you save a mere 37g. 

Using this rather crude method, the cost of saving weight by buying better kit appears to work out at about £1750/kg.  If you are a professional cyclist this is fine, your sponsors will be paying and, since your body is pure muscle, there isn’t anywhere else to lose the weight fromOf course the total potential saving is finite and the law of diminishing returns will apply.  If, on the other hand, you have a bit of a tum there is a much simpler way of reducing your all up cycling weight:

Keep your diet and exercise regime exactly as it currently is BUT add an extra 1 hour of brisk cycling per week (an exercise bike will do).  There are a million opinions on how many calories cycling burns but I believe the following figures are reasonably cautious.  You burn about 30 calories/mile so a brisk one hour session should burn about 450.  Over a year this makes about 23,000.  This many calories is the equivalent of 6.6lbs (3kg) of fat.  By a happy co-incidence this is more or less exactly the difference in weight between an ‘ordinary’ road bike and a £5000 featherweight carbon jobbie. 

End of Season? – Five turbo sessions to try.

By in Sports & Fitness Comments Off on End of Season? – Five turbo sessions to try.

With advances in sports science and testing many of the old rules we have come to rely on for performance development may no longer apply.

Science laboratories and sports institutes around the world are publishing new research daily questioning the relevance of existing theories.

Among the most common of these is the relevance of long training rides. Whilst they have a place in any training regime they are no longer to be considered in isolation, more miles doesn’t necessarily mean better performance. Psychological milestones, the 100 club for example, are relevant targets for motivation but have limited physiological effect.

It has been proven however that 20 minute high intensity intervals i.e. above 90% effort help to develop anaerobic capacity (the maximal point at which adenosine triphosphate (lactic acid) can be resynthesized by the body) by as much as 28% where moderate intensity long miles will not. Continuing from this max efforts (100%) of 20 to 60 secs will develop vo2 Max (your body’s ability to absorb, distribute and utilise oxygen).

These intervals can be added into road sessions but are more commonly used during indoor training sessions on turbo trainers or in spinning classes.

To discover more on the relevance of high intensity training and its relevance in cycle performance take a look at British Cycling’s Insight Zone.

With the autumn and winter upon us now is the time to think about indoor training to support your Bike Adventures trip. Listed below are 5 Turbo Training sessions to mix things up. Try to add one or two sessions a week to compliment your road riding.

If you are off to Bhutan this autumn with Bike Adventure’s on their Mountain Bike trip I will see you there. I need to get on the turbo!

 

NOTES TO AID TURBO SESSIONS

Rear cassettes come in numerous forms (9/10/11 rings) of differing teeth ratios, the sessions below are based on 10 ring cassettes but can be adapted to match your setup. Always use the larger ring as your start point for warm up and progress from there.

Bike cogs

It is more appropriate to manage turbo sessions by RPE (rate of perceived effort) and specifically % MHR (percentage of maximum heart rate) where possible.

Maximum heart rate can be approximated using the calculation 220 – Age = MHR. However more accurate results can be achieved through specific heart rate or vo2 testing.

FOR YOUR GUIDANCE:

TRAINING ZONE

 

%MHR

RPE

RECOVERY

 

<60%

0-1 EXTREMELY EASY

ZONE 1:

BASIC ENDURANCE

60-65%

1 VERY EASY

ZONE 2:

ENDURANCE

65-75%

2 QUITE EASY

ZONE 3:

TEMPO

75-82%

3-4 MODERATE

ZONE 4:

THRESHOLD

82-89%

5-6 HARD

ZONE 5:

VO2 MAX

89-94%

7-8 VERY HARD

ZONE 6:

NEUROMUSCULAR

94-100%

9-10 EXTREMELY HARD

 THE TURBO SESSIONS DETAILED BELOW SHOULD BE FOLLOWED AS CLOSELY AS POSSIBLE BUT YOU MUST TAKE INTO CONSIDERATION YOUR HEART RATE RECOVERY, YOU MAY NOT ALWAYS REACH THE TARGETS SET HIGH OR LOW. MAKE ADJUSTMENTS TO ACCOMMODATE YOUR ABILITY.

Turbo Cycling trainer

TURBO 1 – PROGRESSIVE GEARS

Progressive Strength and resistance session – Hill Simulation – Cadence 90rpm – Effort 60 to 90% progressive

12 min – Ring 1 (Largest)

60%

ZONE 1

11 min – Ring 2

   

10 Min – Ring 3

   

9 Min – Ring 4

   

8 Min – Ring 5

PROGRESSING TO

 

7 Min – Ring 6

   

6 Min – Ring 7

   

5 Min – Ring 8

   

4 Min – Ring 9

   

3 Min – Ring 10        

90%

ZONE 5

5 Min Recovery – Ring 1

   

 75 Min Total (this session can be simply progressed by increasing the start minutes and decreasing accordingly with ring change)

 

TURBO 2 – MINUTE MADNESS

High intensity sprint intervals – Cadence 90rpm – Effort maximal at interval

5 Min – Ring 1 (Largest)

Warm up

65%

ZONE 1

5 Min – Ring 2                  

Warm up

70%   

ZONE 2

5 Min – Ring 4                

Warm up

75%   

ZONE 2

       

2 Min – Ring 5

Recovery

75%   

ZONE 3

1 Min – Ring 10 (Smallest)

INTERVAL MAX EFFORT

100%

ZONE 6

Repeat 10 times

     
       

5 Min – Ring 4                    

Cool Down

75%

ZONE 2

5 Min – Ring 2    

Cool Down

70%

ZONE 2

5 Min – Ring 1 (Largest)  

Cool Down

65%

ZONE 1

 60 Min Total (to increase the intensity of this session simply change the warm up and cool down rings accordingly)

 

TURBO 3 – SIT/STAND

High resistance technique intervals – Cadence 90rpm – Effort maximal at interval

5 Min – Ring 1 (Largest)    

Warm up

65%   

ZONE 1

5 Min – Ring 2                    

Warm up       

70%

ZONE 2

5 Min – Ring 4                     

Warm up       

75%   

ZONE 2

     

1 Min – Ring 10 (Smallest) – standing

85%   

ZONE 4

1 Min – Ring 8 – seated – INTERVAL MAX EFFORT

100%

ZONE 1

1 Min – Ring 5 – Recovery   

75%

ZONE 3

Repeat 10 times

   
     

5 Min – Ring 4                     

Cool Down    

75%   

ZONE 2

5 Min – Ring 2                    

Cool Down     

70%

ZONE 2

5 Min – Ring 1 (Largest)    

Cool Down

65%   

ZONE 1

60 Min Total (to increase the intensity of this session simply change the warm up and cool down rings accordingly)

 

TURBO 4 – AEROBIC

Progressive aerobic intervals – Cadence 90rpm – Efforts at % Max Heart Rate

10 Min – Ring 1 (Largest) Warm up

65%

ZONE 1

     

2 Min – Ring 6                                               

Progress to 70%

ZONE 2

6 Min – Ring 6

Hold at 70%

ZONE 2

2 Min – Ring 7

Progress to 75%

ZONE 3

6 Min – Ring 7

Hold at 75%

ZONE 3

6 Min – Ring 8                                              

Hold at 80%

ZONE 4

Repeat 3 times

   
     

2 Min – Ring 4 – Recovery                           

65%

ZONE 1

 

90 Min Total (to increase the intensity of this session simply increase the times of the held efforts)

 

TURBO 5 – RUSSIAN STEPS

High Intensity short intervals – Cadence 90rpm – Maximal Efforts

5 Min – Ring 1 (Largest)    

Warm up

65%   

ZONE 1

5 Min – Ring 2                    

Warm up       

70%

ZONE 2

5 Min – Ring 4                     

Warm up       

75%   

ZONE 2

     

15 Sec Max Effort / 45 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

20 Sec Max Effort / 40 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

25 Sec Max Effort / 35 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

30 Sec Max Effort / 30 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

35 Sec Max Effort / 25 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

40 Sec Max Effort / 20 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

45 Sec Max Effort / 15 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

7 Min – Ring 4 – Spin recovery to allow for maximal effort

70%

ZONE 2

Repeat 2 times

   
     

5 Min – Ring 4          

Cool Down

75%   

ZONE 2

5 Min – Ring 2                    

Cool Down    

70%

ZONE 2

5 Min – Ring 1 (Largest)    

Cool Down    

65%   

ZONE 1

 58 Min Total (to increase the intensity of this session simply add additional Russian steps)

The core to cycling.

By in Cycling challenge, Sports & Fitness Comments Off on The core to cycling.

A stronger core can help improve your cycling.

Core MusclesThis is an undisputed fact, but why is it that many cyclists only concentrate on working their leg muscles? Often it is because they don’t really understand the relevance of a strong core in relation to cycling; either that or it’s a time issue.

For cycling you need power (i.e. the production of watts). Power is an integral part of cycling and strength is the main component of power. When we say strength, we don’t mean bulking up to look like a muscle-bound meathead, we mean lean and strong.

Even amazing leg strength is not enough, as without a strong stable core you will not be able to properly utilise that strength. This quote from Graeme Street sums this up perfectly – ‘It’s like having the body of Ferrari with a Fiat chassis underneath’.

So now that we have established that a strong core is essential for great cycling, surely we should understand the reasons why? Having a solid core will help reduce unnecessary upper-body movement; this in turn will deliver the energy you produce from your legs into a smooth pedal stroke. 

The traditional cycling position requires the core to support you, however it doesn’t really develop your core whilst riding. Without a strong core, a long ride will often finish early or become a real problem due to some kind of pain in your body other than your legs, usually your back or neck. This will normally come from your abdominals, obliques, latissius dorsi and the muscles around the spine quitting before your leg muscles.

Cycling, just like any other sport, should be fun and we should enjoy it. Pain takes the pleasure away from most sports – building a stronger core could help solve many pain issues for cyclists. 

So how can you improve your core? There are a vast array of different core exercises out there and you just need to pick routines that work with you and your lifestyle. The great thing about strengthening your core is that you don’t have to have much time, any equipment (unless you choose) or much room. You can strengthen your core from home if you choose, and by not having to attend fitness classes or a gym you will be quids in. Those savings can be used to put towards equipment for your bike or maybe a cycling tour!

Starting out on a new regime to improve your core? Google ‘exercises for the core for cyclists’ and I think you will be amazed how many different sites, boards etc. there are. If you were to pick just one exercise to do, then it would have to be the basic plank ,also called a hover. The plank will work more than just your abdominals, it also works the glutes and hamstrings, supporting proper posture and improving balance. Here’s how to perform the plank:

  • Lie face down on the floor. Raise the body up with the forearms while balancing the lower body on the toes.
  • Do not sag around the abdominal region. Keep the body as rigid as possible.
  • To hold this position, you will notice that you need to brace and contract the abdominal muscles.
  • Hold for 30 seconds (less if that’s all you can do), lower and then raise again. Do 10 repetitions or less to start with.
  • Alternatively, hold until failure (you flop down), or three minutes, whatever comes first. Do three of these in a set. You will feel the abs burn.
  • Test yourself to find what your maximum time to hold the Plank position is, and then try to beat it as you develop strength. If you can hold for three minutes, you are doing well.Plank by Jaykayfit

 

(Don’t forget to breathe. If you feel pain in your lower back then you need to lower it and rest as the abdominals have stopped working.)

Remember preparation & prevention are essential for longevity in cycling; if you are planning any of our wonderful cycle touring experiences then being ‘core ready’ will ensure your cycling is so much more enjoyable.

 

 

 

 

 

I’ve just turned 40 – I’ve discovered Lycra – what’s to do….. GET ON YOUR BIKE!

By in Road Cycling Holidays Comments Off on I’ve just turned 40 – I’ve discovered Lycra – what’s to do….. GET ON YOUR BIKE!

Cycling the LEJOG routeIt’s that time in one’s life when it feels like the good years are behind you, but the great ones are ahead. You need a challenge, something to show yourself that you’ve still got what it takes to bring muscle power and will power together. But you also want to give back to the world around you.

A charity bike challenge is just what you need.

If you are reading this, the chances are you own a bike, love to get on your bike and relish the idea of a challenge on your bike!

One of the most popular challenges for most people looking to do a charity bike ride is the Land’s End to John O’Groats – otherwise known as the LEJOG (or JOGLE if you want to do it in reverse – cycling backwards is not a requirement!)

It’s not a challenge to be sniffed at – it’s a trip that takes in just over 1000 miles of some of the most beautiful countryside of the British Isles. You will cycle through North Cornwall, cross the River Severn, taking in the scenic views of Herefordshire, and on into Northern England and up to the Scottish Border. Pass through the hills of Southern Uplands, and, if you have the energy to lift your hands off your bars, wave to ‘Nessie’ as you near your final destination – John O’Groats. Phew! But it’s not all in one go; at the end of each day there is a bed and a hot meal waiting for you.

LEJOG tour groupSo you may not complete the trip in 44 hours, 4 mins and 20 secs as done by Gethin Butler in 2001 but by riding with Bike Adventures you will be in very safe and experienced hands. Our trip durations range from 9 days for very experienced cyclists, through 15 days to a more leisurely 21 days for those with time to relax and enjoy the beautiful British scenery.

Bike Adventures have been running the LEJOG tour for over 14 years and can help you every step of the way in getting your charity challenge off to a racing start. From the initial advice about training plans and the best way to go about fundraising, to having the best tour guides in the business, we are there to assist you.

So, what are you waiting for? There’s no time like the present and no present like time, so ‘Get on Your Bike’, choose your charity and tick the LEJOG challenge off your bucket list: https://www.bikeadventures.co.uk/bike-tours/road-cycling-lands-end-to-john-o-groats/

Cycle Fitness #1

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Cycle Fitness #1

Welcome to the first of our fitness and therapy Blogs. It is our aim through these blogs to open dialogue with you, discussing the topics that matter most. Whether you are a regular cyclist or not, we will try to explore some of the common areas of cycling fitness and the benefits; along with cycling injuries, how they may occur, how to avoid them, and their potential treatment.

If you have a particular issue you would like discussed please contact us and we will do our best to offer you help and advice.

To get us started here a few things to think about over the winter months. 

Love it or loathe it winter is upon us again.

The temptation to ease off exercising, hibernate and enjoy the festivities of the season are high. It takes willpower, determination and self belief to overcome this feeling, but the benefits outweigh the difficulties and are extremely worthwhile. Firstly, you will have gained 5 month’s additional regular exercise, self esteem will rise and you’ll be ahead of the game come the New Year’s resolution season.

Winter is the time to be imaginative with your exercise regime, whether you are a regular competitive cyclist, weekend warrior or family cyclist. Look for variety from your regular routine. It may be time to look at alternative routes, negotiate some trails, add in strength and conditioning, rehabilitate a niggling injury, adopt a flexibility or yoga routine, or simply find some fun alternatives to see you through the long dark nights.

Here are a few suggestions to keep you on top of your game.

  1. Roller workouts (rolling road) – great for core strength and improving bike handling
  2. Mountain Bike sessions – roadies you’re getting wet and muddy anyway!
  3. Spin classes – a break away from the misery of winter
  4. Hour Power session – if you have access to equipment measuring WATTS in the gym or home
  5. Weight training – often neglected by cyclists but can increase power and control
  6. Nordic ski or Stepper gym equipment – you’ll be surprised the gains you can make
  7. Heavy gear or Pace increase turbo trainer sets
  8. Night riding – buy those lights you keep looking at and get out
  9. Stretching or yoga – let’s be honest we should all do it but always find an excuse not to
  10. Try out Cyclocross – stay competitive in a new environment
  11. For those of you who prefer the gym at this time of year use this time to try something new and freshen up your exercise regime. Try the equipment you have been avoiding all year, increase the level your working at, try a different program on the equipment: be it treadmill, X-trainer, stationary bike, or join an exercise class, there are plenty to choose from or simply ask an instructor to surprise you with something new.

    The only way your body and fitness will improve is by responding and adapting to new stresses.

     

    cycle fitness 3 

     

    There’s no such thing as bad weather just the wrong clothesBilly Connolly

    As Billy suggests, the right clothing is key to continuing training outdoors, but for the uninitiated there are a boggling variety of clothing and materials to choose from and prices appear high, although you do generally get what you pay for. If you work on the basic three layer system you can’t go far wrong.

    Firstly, a thermal base layer to maintain body heat.

    Secondary, a breathable thin layer for comfort and further insulation.

    Thirdly, a weather proofing layer, be it waterproof, shower proof or wind resistant to keep the worst of the weather out.

    Another obvious consideration for the dark winter conditions is visibility. Many of the layered items above are available in high visibility materials and designs, so talk to local stockist for advice and availability.

    Hats and gloves can be of lightweight insulating material, good enough to fend off the chill and small enough to put in a pocket when not required. For more severe conditions consider layered gloves. Personally I use Seal Skinz gloves and socks to keep the wet out and a Buff as a neck warmer, hat or balaclava. (www.sealskinz.com, www.buffwear.co.uk). Arm warmers are a popular choice and surprisingly effective not only in keeping your arms warm, but your hands too. I suffer with poor circulation and have always had difficulty with my hands, which is not helpful when trying to negotiate Welsh mountain bike trails, but the arm warmers have been a revelation.

    We hope something in this article has struck a chord and inspired you to try something new this winter. Keep an eye out next month for an overview of cycling injuries and their treatment which we will expand on throughout the year. If you have any specific requests feel free to contact the Bike Adventures team.