Summer Solstice Bike Get Together

The Summer Solstice Bike Get Together was a lovely event and I have lots of people to thank in making it such a success.  Garry and Melody from the Red Lion, Studham, were brilliant providing tea and coffee free of charge, and doing all the washing up afterwards.  Dysons of Dunstable provided an excellent raffle prize of a Specialized, wireless speedometer won by Catherine featured in the pics above.  Rita and Julie from Kingsbury Court Surgery and Karen made yummy cakes.

A big thank you to the brilliant Helen and Liz from Harpenden and Hemel Hempstead.  It was a long way for the Graceful Greens to come and thank you for cycling all that way.  The Blazing Blues needed to sort out a few punctures but still made the event in good time.  The Bike Register police did a fantastic job of marking everybody’s bikes, so we will all be safer now.  I would like to thank my great friend, Karen, and hubby, Dan for working so hard at dealing with the mountain of cake and gallons of tea and coffee.

The event was to help me with my fundraising for Women V Cancer.  It concentrated on Breast Cancer Care.  £5 could help run the Someone Like Me phone service.  £10 could give 10 people with breast cancer the information they need to face treatment.  £25 could give women with breast cancer somewhere to turn after their treatment by funding a facilitator on a Moving Forward course. £100 could give women who are struggling to get back to ‘normal’ somewhere to turn after their treatment by funding a facilitator on a Moving Forward course for four hours.

The Summer Solstice event raised £154 including a donation from Dr Haider, the raffle raised £11, the Strawberry Tea raised £26 and we also recieved £10 in donations from Angela and her friend.  A brilliant total of £201.  Thank you to everyone who helped, cycled, baked, donated.

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Sunday Training 7 February 2016

It was freeeeeeezing this morning over the Downs but totally glorious.  I have taken some pictures from a different angle, mostly because I needed to stop to catch my breath at the top of the steep climb.  The wind was blowing against me again this week as I attempted the climb so my overall time was slow again – at least that’s my excuse and I am sticking to it.  You know when you are a little ‘ol lady cyclist when your legs are never the problem.

Am getting to grips with the Garmin; took the advise from the excellent navigation course trainers last week and googled YouTube.  Found some really useful clips that helped me set up my system, something that I had never done which was why I did not have it set to ‘speed’.  I have kept using a separate speedometer on my handlebars.  Still, you live and learn.

I got back today and went to town on the squats.  Some fast, some slow, lots of smaller squats in a low position.  Boy I hope this pays off in Vietnam ‘cos it hurt – a lot.  I had a good breakfast before I did the bike ride and I am so glad that I did.  Even with a full stomach the cold began to get to me on my way home.  I took a big gulp of air as I was speeding along and it seemed to freeze my lungs.  It literally took the air out of them and I got a little breathless as I attempted the last, very small, hill.  I am so glad that I have stuck to these short, sharp rides, as I was able to recover quickly once back in the warm.

I have bought a ‘GoPro’ for Vietnam and am shortly going to try to set it up.  Must admit though that I have ‘tech overload’.  The Garmin did work well this morning as I pushed the correct buttons and followed a route, I got a lovely pink line to follow and it played a tune when I got home!!  Now I have to learn all about the camera, will take it slow and will google on YouTube before I unpack anything.

Balancing all this training, fundraising, a full time job and wanting to spend time with the grandchildren and the rest of the family is proving to be challenging.  I really want to see the children and grandchildren and I am so lucky that I can work flexibly, so I see them one afternoon a week.  I work four long days and start early at 7.30 am.  Luckily I work just one mile from home so no time lost to commuting.  I have planned out my weekly training and also some ideas for fundraising for each month of the year.  Its pretty hectic but I really do want to reach the target amount in time. 

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Here are some more links that may be of interest:

http://www.cyclestreets.net/journey/

https://www.plotaroute.com/

Sunday Training 31 January

 

Not much in the way of a view but it shows how cloudy and damp Sunday Training was today.  The wind was also pretty strong so I got a good workout going to the top of the Downs, then it dropped off when I turned round to come home, so I didn’t have a tail wind to propel me.  As I set off I thought this would be useful training for Vietnam as I have heard that it rains quite a bit in November, although it should be much warmer than it was today.  My new cycling glasses held up well and I had my rain jacket on, only my legs and hands got cold.

It was really useful knowing that I wouldn’t be out in the cold and wet for very long.  The short bursts of training are working well.  I don’t get over tired, they act as a warm up for the weight training that I do when I get home.  Anyone reading this and preparing for WvC Vietnam in November could maybe find this useful.  Short bursts of high intensity training are beneficial.  They can be fitted around family and work commitments.  For example I set out just on eight o’clock this morning, the route was very quiet, no people or dogs to dodge. I was back home before a quarter to nine.  A quick change into dry clothes and then onto the gym stuff.

I have said before on this blog that I do a lot of weight training and also incorporate lots of squats. On Sundays I tend to use weighted squats but the rest of the week I just do different ones.  For example, I listen to music and if the music is slow I do very slow squats, if it is fast I might do fast squats and jump.  I find exercising is about mixing it all up, not doing three sets of twelve every time but go with your mood – and the music.  Today I listened to a whole track and just did slow squats to the whole record, gosh it hurt but that meant that I had taxed my muscles – and I knew when the end of the record was coming.

Yesterday I went to a really helpful training course run by the local Breeze Champions, it was on navigation and planning cycling routes.  As well as a fascinating insight into maps it also covered the apps and hardware that we use, for example Strava, Garmin, map my ride etc.  I have put some links into the bottom of this page incase you find them of interest.  If you are new to cycling and want to meet up with other like minded women then do join the Breeze movement, just google ‘goskyride’ and it will take you to all the rides in your area.  If you select ‘women only’ your nearest Breeze rides will appear.

If you are just thinking about starting your training for the WvC Vietnam ride in November do see what your local cycling club can offer you.  I learnt yesterday that some cycle clubs offer a bike fit and also technical cycling training which would help you use your gears effectively.  I found out by trial and error and I may well still not be riding efficiently.  I thought this was a good idea to help if you were borrowing a bike and you were experiencing a sore bum or aching back.  Do remember that you get 20% off from Halfords when you buy any kit or accessories.  I don’t think the 20% covers bike fits though.

Where did you cycle today?

 

Some useful links:

www.mapmyride.com

www.strava.com

for Garmin google the make on YouTube for some very effective videos

 

Sunday Training 24 January

It was hard going this morning, the wind was against me.  Going up onto the Downs needed an extra push and then lots of peddle power to the National Trust shop.  I was pleased to see, however, when I downloaded the ride from the Garmin that I had shaved 3 minutes off.

This time I made sure I ate before heading off and that the water bottle was filled with warm, sweetened water.  It was quite warm so I had over dressed wearing 4 layers.  I could have done without the waterproof jacket and lobster gloves.

Once home I launched into some squats with the weighted bar, 3 x 12 then some back exercises.  I had researched these during the week because last week I had found my bone density had declined in my lower back.  Then I couldn’t help dancing around to a few tracks from George Michael.  A great way to finish off a great training session.

This time I used the Garmin as it is supposed to be used, I set it to a route so it told me where to go.  This was the first time I had been able to get this right.  Back at home I found it didn’t ‘sync’ the same, I needed to import the file.  I hope to use this soon to explore the route along the canal that was developed for me by another Breeze Champ, Verna.

Today I am going to purchase a ‘gopro’ which was advised by my son.  That will be more techy stuff to learn but definitely worth it.  I will use it to shoot footage when I am in Vietnam.  I will set a little camera on my crash helmet and it will be a record of all that I see.

So first training session of the week completed, spinning and core classes booked for this week.  Now to prep the food for my lunch times and also snacks.  I am going to make a nice lentil soup this afternoon – I call this my ‘s$£t soup’ ‘cos that’s how it looks but it tastes wonderful and is packed with protein.  I have lots of different types of nuts for my snacks as I am famished by 4 o’clock.  I am pleased that I have been able to wean myself away from the biscuits but I need something to see me through to dinner time.

It’s great being a nan.  I saw all the grand children yesterday and I thank my lucky stars that I can share some time with them.  This cycling and training for the Women V Cancer has given me so much more than I would ever have thought of before I started.

Sunday Training 10 January 2016

This is the view from my new bike over Dunstable Downs on my first training ride of the year.  What a wonderful way to start the day seeing the world wake up from the Downs.  Looking back on my Garmin data it showed that my top speed along Meadway was 26 miles an hour and that I had travelled up to the Downs at 5.8 miles an hour.  Pretty good going for me especially after a small break over Christmas.  Those squats must be working!!

Notice the new light on my handlebars, I received it this week from British Cycling as part of the Breeze ‘Winter Warmer’ initiative.  I led a Breeze ride yesterday along the Sewell Railway and one of the participants had a really effective light.  Am trying to upload the video to this blog but cannot find how to do it.  Watch this space.

This week had a bit of a knockback learning that my bone density had taken a dive.  I have had osteopenia for many years and now I am just on the brink of moving to osteoporosis.  This means that I have to be more careful on the bike, I don’t want to break any bones but neither do I want to give up cycling.  I am carrying on with all the weight training because that helps both the Vietnam trip and my bones.  I am also carrying on with the diet, I try to stick to an alkaline diet which can get tricky when I need additional protein to build the muscles.  I learnt this week that tea is very acidic, I wasn’t aware of that as I thought it was neutral.  I consider myself a complete tea bag drinking gallons a day so have cut back drastically.  Two other pieces of information were given to me, one to top up my vitamin D levels and two, to ensure I get a good nights sleep.

Sleep seems to be talked about a lot at the moment.  I have done quite a bit of reading about it and have practiced some sleep hygiene.  For example, removing the tele from the bedroom; also removing the clock which had a red light; setting up a routine an hour or so before I go to bed; reading; having camomile tea in the evening.  I find I still wake around 2pm for an hour or so and I am continuing to work on this.  I didn’t realise how important sleep was in rejuvenating the body and building bones and muscles.  This is one of my priorities this year to be able to sleep without waking.

In the coming weeks I will be attending a navigation meeting that will help me plan bike routes and use Garmin and Strava.  By the way, if you are using Strava did you enjoy your 2015 roundup?  I thought mine was someone elses – did I really get that high?  I guess I cycled up some pretty high peaks in the Lakes that I didn’t realise I had done.

 

 

 

 

 

 

Review of 2015

 

Sunday 25 October 2015

 

First time for a while.   Cold, just three degrees. Sun was shining so I thought, let’s do it. I forgot lots. Too small breakfast, no back up grub. Much colder than I thought. Result. I bonked. Mmmmmmmmm not nice. Got home on empty legs.

 

Monday 28 December 2015

 

This is my experience back in October and although I have been out on the bike since it made me think about preparation. I must always pop outside to see what the weather is like, in October it was sunny so I presumed it was going to be warm, in fact it was icy cold. I must always pack a drink with sugar in for speedy absorbtion – I use honey in warm water for especially cold mornings. I must also pack some energy bars even if, as on this occasion, I am only on a short training ride.

 

This particular morning I thought I would only be out for an hour so a light breakfast of oats and milk should be enough. It wasn’t. The cold and the lack of a warm sugary drink / snack got the better of me and I felt really ill when I got home. It is times like these that could put someone off going out for many months and missing all those glorious bright frosty mornings. However, after saying that I haven’t seen any bright frosty mornings yet just wet and windy ones.

 

However, I did enjoy a particularly wet and windy session back on 14 November. It started out as a 40 mile Billie Fleming ride and was scaled down to 20 miles around Slapton and Eaton Bray. It was fantastic because although it was very windy and increasingly rainy, the ride was mostly off road. There wasn’t a fear of being blown into a car or a lorry.

 

So now I am reflecting on a year of training and a further 11 months until the Vietnam/Cambodia challenge. I think I have done well with the weekly weight training using the exercises from the now defunct Womens Cycling magazine. I have also used the British Cycling website and Joe Friel ‘Fast After 50’ book. Using weights when I do squats and high intensity training (HIT) whenever I am doing cardio, such as walking, swimming or rowing, I have built up strength in my legs. I proved this when I went to the Lakes in September and I was able to cycle up some hills that I would never have attempted the year before. Yes, I did get off on some and walk but there is no shame in that, I was pleased with my efforts.

 

The HIT training has also given me a low heart rate which means that I can do lots more and not get tired. The first day that I went out in the Lakes was a 40 mile ride – I was amazed that I could not only walk the next day but that I didn’t have any pain. I put this down to the HIT training and nuitrition during the ride i.e. regular stops for drinks and snacks. I also found that warming down and stretching after each ride helped immensely and I try to do this whenever I get out on the bike.

 

The plans for 2016 will be to build on what I have learnt:

Squats every three days or so and sometimes, at least once a week, with weights

Overall flexibility using yoga and pilates or general stretching

Wide range of leg exercises to improve overall strength

Core exercises including the plank at least twice a week to reduce back pain on long rides

 

As well as helping me on my ride next November this regime has helped when I am with the grandchildren. I now have three, the youngest just 6 weeks. I have been able to help my daughters with the housework and pick up my three year old grand daughter without fear of back pain or exhaustion. It has added to the enjoyment of my time with them all so I will definitely keep up the exercise when I have finished the challenge next November.

52% there!!

Yep, I am just over half way towards the final goal of £3,200.  We are just under two weeks away from Christmas so I am thinking of ideas for then and also next year.  Am putting together a hamper for the raffle at Kingsbury Court Surgery – a brilliant bunch of people who have backed me from the start.  Then I am thinking about ideas for 2016.

I am considering contacting the hairdressers across Dunstable and the villages to join together to make me their ‘charity of the year’.  I am making up information packs with posters and small box to collect coins.  However, the latter is pretty difficult to put together.

I have highlighted during the year the different charities activities and hope to hold events around ‘The Big Pink’ and other ‘days’ during 2016.  I would like to make more use of the kit I bought this year i.e. sack racing, egg & spoon and walking football.  Not quite sure how to do this though.

The picture that accompanies this post is taken just outside Cockermouth in Cumbria and my thoughts go to all the people who live there.  I visited in the summer and fell in love (again) with the Lakes.  For me this time it was a wonderful experience to be able to cycle and walk and really take in the beauty of the place.

I need to complete the fundraising by September so I have just 9 months to raise the remaining £1,600.  I have learnt this year that it is very difficult to do this on your own and that you need a team behind you.  I hope it works with the hairdressers and I will continue to look for other sources of help and inspiration.

The ‘Big Pink’

£425 raised during the ‘Big Pink’ month of October.  I was helped by the Red Lion pub in Studham who held a raffle.  Also, the girls at Kingsbury Court Surgery donned pink gear and sold cakes.  The Practice Managers, old and new, across Dunstable supported the raffle and a great guy called ‘Roy’ donated a rugby ball signed by the England Rugby team that played in the World Cup.  Thank you to everyone who donated prizes for the raffle, they included the Red Lion with a free meal for two, Whittlebury Hall with a spa day and buffet for two, Laura’s Crafts with a bespoke piece and a pamper box from Melody who also gave a free beauty treatment.

Cycling in the Lakes

Sunday back home after a week cycling with my brother uphill and down dale around Keswick. What a great time we had and seriously surprised ourselves with our performance.  First day was 40 miles around Skydaw. Legs stayed intact and did not complain.  Monday was a spot of mountain biking through Whinlatter park, excellent specially designed  course. Wednesday was walking over Cat bells to Derwent Water. Got a bit breathless with the change from cycling to walking. Thursday was beautiful ride through Newlands valley. Friday was more mountain biking through Grange, tough up hill climb with the bike, too rocky to ride the bike back downhill.

During the week I studied the book Fast after 50 by Joe Friel. Although this is aimed at professional athletes I have learnt a great deal about the importance of training as I get older.  Weight training for the whole body to maintain muscles,  interval training to improve overall performance and regular measuring of progress.  The last one I am not good at. I am interested how I can continue with my current interest in cycling.  I must be doing something right to keep up with my younger, much fitter brother. I am happy that he didn’t have to wait too long at the top of the hills.  Only one hill beat us both.

July Training Update

I go to plan the next six weeks of training and am shocked that the last session that I followed was way way back in April with a week of rest from 8 June. What on earth has been happening I ask myself. So I badly need to get back on track. Today I will sort out the next block – definitely.

However, on reflection, I have still done some yoga or pilates each morning, so things are not that bad. And I have ridden the bike most Sundays either over the Downs or the Sewell Railway. During June I joined my son doing the 30 Day Squat Challenge which finished with 250 squats on 30 June. I did lots of cycling whilst on holiday in Cambridgeshire, and some walking as well.

The next six weeks of training will consist of lots of glute action and strengthening my core. I will use lots of different types of exercise, for example weight training (my husband has just bought a new weight bar which I have been putting to good use). There is also the pilates that I learned at the excellent St Judes clinic classes and I will also continue with the yoga.

I love the daily stretches and breathing that yoga brings. I haven’t been to a spin class in quite a while, preferring to ride outdoors whenever I can. I have used the gym for swimming and try to choose the quieter times so that I can just do 20 or 30 lengths uninterrupted. Now that the weather is finer I try to walk to work but try generally to walk more anyway. I had a lovely walk for an hour with my daughter on Friday in the fields nearby where she lives. That was wonderful in the sun with my daughter and her dog and an ice cream – bliss.

There have been some successes with the Garmin, I did track the last couple of rides, one to Ashridge with the Breeze rides (my first as a Breeze Champion) and another with the Ivinghoe Veloes. Whilst I am writing this I see that I need to concentrate on lung capacity over the coming months because all my training so far has been focussed on strength. How am I going to do that?? Skipping, running, longer bike rides – can’t decide.