Reasons to consider a bike fitting

20 December, 2014 By Administrator in Sports & Fitness Comments Off

Hello all – Martin here, Bike Adventures’ resident expert on all things training, fitness and sports injuries.

With more people in the UK than ever taking to cycling there has been a growth in associated businesses from cycle tourism to specialist bike fitting services.

Our question in this blog is why get a bike fitting? Is it right for me?

Most new cyclists think bike fitting is only for the elite rider, and many experienced riders think they know best!

But in both cases there is a lot to be gained from engaging a professional to study your bike setup. If you’re not convinced the first thing to consider is the cost of long term injury: time out of the saddle missing the thing you love most, and the financial cost of ongoing treatment for injury.

It is highly likely that poor bike set-up and sizing will negatively impact your body, be it back, neck or knees. Believe it or not, humans are not actually designed to ride bikes; really our feet should be placed on the ground where weight distribution through the muscles and spine are evenly balanced. That said, our bodies are extremely versatile and will adapt to new conditions; this can be helped by a considered bike fitting.

When discussing this with clients I get them to visualise the repetitive single plain rotational action of cycling. You only have to do the maths to understand the issue:

A one hour ride at a moderate 70rpm equals 4200 potentially negative actions on a misaligned limb or joint.

When you start to multiply this over longer sportive rides of 5 plus hours or multi-day trips like our LEJOG it’s easy to see where problems might arise.

So, yes, in my opinion bike fitting is important for all, to minimise the risk of injury.

But here is where it gets a little more complicated, because good bike fitting should be developed around not only your physical dimensions but your riding style. By this I mean are you looking for peak performance, max power output or touring comfort? There are obviously many positions between but you get the idea. It’s a fine balance between performance output, comfort and potential injury which you as an individual have to make allowances for.

So if you do decide on a bike fitting be sure to do your research: make sure the provider fully understands your needs, and remember these needs may change course over time, requiring further adjustment as your goals and cycling evolve.

Here’s a list of 12 specific areas a specialist should consider:

1) Frame size

2) Bar width

3) Headset length

4) Headset angle (height)

5) Saddle height

6) Saddle position (front to rear)

7) Saddle position (tilt)

8) Saddle type

9) Crank arm length

10) Pedal type

11) Cleat tension

12) Cleat position

On a final note, key areas of fitness which will also minimise the potential for injury are FLEXIBILITY (the one everyone loves to hate and can’t find time for) and CORE STRENGTH. Flexibility allowing unrestricted full range of motion of muscles and core strength stabilising movement, control and alignment.

There are numerous resources on the net for both, so take a look. I often refer to http://www.sportsinjuryclinic.net/. In the next blog we will start to look more specifically at individual injuries. Happy Christmas and safe cycling!

Cycling Holidays UK

4 December, 2014 By Administrator in Road Cycling Holidays Comments Off

Riding the iconic UK Land’s End to John O’Groats

Cycling holidays – Land’s End to John O’Groats

“Nothing… tips the balance against the enjoyment of a cycling tour through England today. Immediacy of contact with all the country sights and sounds, with the oddities and endless beauties of by-road village, the placidity or weekly bustle of unsophisticated market town…”

So wrote Frederick Alderson (England by Bicycle) in 1974. What was true of cycling holidays in 1974, remains true of cycling holidays today – if you know where to ride! Indeed, if you know which routes to take it is possible to cycle from Land’s End in Cornwall to John O’Groats at the northern tip of Scotland (the iconic UK ‘End to End’ ride) mainly on quiet roads, while taking in some of the most scenic countryside in the UK.

And the English countryside is truly scenic – gently rolling hills, verdant fields and hedgerows, foreboding mountains, tranquil lochs, thatched cottages, shifting patterns of light and colour, ancient pubs, the list goes on! Even the weather (at the right times of the year!) lends itself to the perfect cycling holiday, being rarely too hot or too cold. In short, a tour through the UK, particularly by bike, should be on everyone’s bucket list.

Bike Adventures has been running ‘End to End’ (also know as the LEJOG) cycle tours for 14 years. We have helped hundreds of people to realise their dream of cycling the UK from top to bottom. To be clear, riding the ‘End to End’ in 2 weeks is a significant challenge but with our expert support it is something our clients nearly always achieve, and never forget.

Our latest route runs from Land’s End, along the north Cornish coast, across the wilds of Bodmin Moor and Dartmoor, and up through the famous Cheddar Gorge. We cross the magnificent bridge over the River Severn and continue north through the lovely rolling countryside of Herefordshire and Shropshire. We then head through the beautiful countryside of northern England, passing through the Yorkshire Dales and the Eden Valley in Cumbria. After crossing the Scottish border we continue across the Southern Uplands to Glasgow, passing through the centre of the city on local cycle paths. We then enter the wilds of northern Scotland, passing close to Ben Nevis, the UK’s highest mountain, and along the shore of Loch Ness on the way to the small settlement of John O’Groats.

Our clients have the option to choose a fully supported tour, with expert guides, vehicle support, accommodation, and luggage transportation; or an independent tour where we will plot the route, provide ‘turn by turn’ directions and pre-book all your accommodation. These wonderful tours can also be completed in a variety of times (from a very challenging 9 days, to a very relaxed 21 days) and, indeed, in the reverse direction.

Cycle Fitness #1

13 November, 2014 By Administrator in Sports & Fitness Comments Off

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.

Roller workouts (rolling road) – great for core strength and improving bike handling
Mountain Bike sessions – roadies you’re getting wet and muddy anyway!
Spin classes – a break away from the misery of winter
Hour Power session – if you have access to equipment measuring WATTS in the gym or home
Weight training – often neglected by cyclists but can increase power and control
Nordic ski or Stepper gym equipment – you’ll be surprised the gains you can make
Heavy gear or Pace increase turbo trainer sets
Night riding – buy those lights you keep looking at and get out
Stretching or yoga – let’s be honest we should all do it but always find an excuse not to
Try out Cyclocross – stay competitive in a new environment
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.

“There’s no such thing as bad weather just the wrong clothes” Billy 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.

Gangster Trippin

11 October, 2014 By 7pxadmin in Road Cycling Holidays Comments Off

It is now Saturday and the trip is at an end. Customers have been despatched (or have they been dispatched? Never sure which is which) to shops, hotels or airports and the dynamic duo are wasting time in San Diego before the flight home. I have promised Geoff that he can go to Hooters this afternoon – I thought I had better submit this entry now to avoid the temptation of including the photos!

This was my second longest ride at 1650 miles and pretty fantastic miles they were too. Apart from one day of rain we had generally good to superb weather, very few headwinds, and probably almost 20 days of clear blue skies.

Thanks to the exercise I think I have managed negate the calorie intake but the same cannot be said for Geoff who is taking home a pretty large memento from the trip – about a stone of lard. He says it will all go before next summer but we will see. If next year’s PCH trip runs he will do the sweep riding so he better sign up with weightwatchers.

Barbara Ann

9 October, 2014 By 7pxadmin in Mountain Biking, Road Cycling Holidays Comments Off

An empty street in Santa Barbara, spotted during a cycling trip through America.

Geoff holding a sign reading 'Homies please help' during the cycling trip through America.

‎Forgive me father for it is 3 days since my last confession. In summary….southern California.

After a magnificent steak in Solvang (Geoff went for the 18oz which was even more magnificent) ‎we headed back to the coast over a sodding great hill in the blistering heat to arrive at Santa Barbara which, in my book, is the start of SoCal. This part of the trip is all about a very different typ‎e of Merica with astonishing wealth, cheek by jowl with countless homeless people.

We have ridden the beach paths through Santa Barbara and past LA, passed the Malibu mansions and crossed Orange County (the OC) where, in one town there were car dealerships for: McClaren, Ferrari, Maserati, Bentley and TWO for Porsche.

We are now in San Clemente and just a day away from the Mexican border.

Food Glorious Food

7 October, 2014 By 7pxadmin in Road Cycling Holidays, Sports & Fitness Comments Off

‎

Last night I disgraced myself. We went to a Western themed restaurant and I was guilty of ‘eyes bigger than stomach’ syndrome. In my defence I wasn’t really expecting the complimentary beef stew starter (a meal in itself) or the complimentary salad (another me‎al) or the fact that the ribs were not from a pig as promised but from a woolly mammoth.

I left more than I ate :-(.

American Pie

I would like to introduce you to the most advanced sports food on the planet – the Little Debbie’s ‘fruit’ pie (don’t worry – no fruit is harmed in the making of little beauties!). They come in red, green and yellow (these colours have fruits associated with them but, again, I’m pretty sure there is absolutely no fruit involved – the ‘fruit’ filling is basically just a sort of lube to assist with swallowing). For $1.29 you get a pie about the size of a pack of cards that contains…….420 calories. Two of these and a bucket of Coke and you have a whole day’s intake for about 5 bucks. Even NASA has nothing to compare.

Identity

For the last 3 weeks Geoff has been busily checking into a hotel each night using my credit card. Usually this goes without a hitch but sometimes they ask for photo ID. This isn’t a problem because Geoff also has my driving licence. At no point has anyone checked the photo of my beautiful visage with his ugly mug. God bless America.

Tonight we are in Solvang – a little bit of Denmark in the California dessert.

Always The Sun

6 October, 2014 By 7pxadmin in Road Cycling Holidays, Sports & Fitness Comments Off

When I checked the forecast this morning for San Simeon (our hotel on the coast) it said highs of 25c.‎ I then checked the forecast for San Luis Obisbo (our lunch stop but 10 miles inland) it said highs of 38c. Surely a mistake ‎I thought. Actually NO. As you head inland the temperature rises by about 1 degree C per mile.

In the morning we passed through a Halloween scarecrow competition but the rest of the day was unexciting after yesterday’s thrills, just scrub and a searing sun.

Today was a peasy 57 miles and we were all done by 2pm, time to laze in the sun and talk bollocks. ‎We are in Arrayo Grande, a couple of hundred miles north of LA. Tonight we are heading to a ‘western style’ restaurant. So basically hot dead cow.

Sent from my BlackBerry 10 smartphone on the EE network.

Simply the Best

5 October, 2014 By 7pxadmin in Road Cycling Holidays, Sports & Fitness Comments Off

‎Although this is my first time riding the whole route I have ridden the stretch from SF before, with Nobby some 7 years ago. On that ride the Big Sur stretch was a bit of a trial – thanks to a cock-up on the daily mileage estimate a day that should have been a testing 110 miles ended up as a ball-breaking 130.

So today’s 94 miles should have been a walk in the park……but it wasn’t. It was hilly (as in chuffing) and hot (90’s)‎. Having said this………I was magnificent. Actually I was just adequate but that IS pretty magnificent these days. We were all done by 3:45 and never has a jump in the pool and a cold beer been more welcome.

Big Sur IS stunning! If you don’t have a Mustang then a bike is a pretty cool second choice if transport.

Off to find a head-sized steak now.

Sent from my BlackBerry 10 smartphone on the EE network.

Drive

4 October, 2014 By 7pxadmin in Road Cycling Holidays, Sports & Fitness Comments Off

A bit of an odd day today…..our first for some time without any encounter with the emergency services.

We had a laughably short day because of a problem with availability of our target hotel. On this bit of coast (Big Sur) accommodation at sensible prices is hard to find so we have had to stop short by 25 miles. This gave us less than 30 today but will require, gulp, 94 tomorrow. To make matters worse they will be hilly. Bigger gulp.

We left Marina for the short cycle path ride to Monteray where we wasted time on the wharf watching sea lions and pelicants before riding ’17 Mile Drive’ to Carel. This scenic route follows the headland from Monteray to Carmel past Pebble Beach golf course and some of the most gob-smacking real estate you could imagine. ‘That’s a big hotel’ said one of the group. ‘Yes it is’ I replied, ‘but it is actually a p‎rivate house’.

With the combination of perfect weather, spectacular views and outrageous wealth it is one of the coolest 17 miles you can ride bar none.

We are now in Carmel where Clint Eastwood was once mayor. It is swanky and VERY expensive but quite fun.With such a short day we were done by lunchtime and we are wasting the afternoon by the pool. Although quite relaxed I ‎can’t help the occasional worry about how 94 hilly miles in 100 degrees is going to feel. Final gulp.

Sent from my BlackBerry 10 smartphone on the EE network.