Time to regroup

It’s Sunday, the weather is great and I would usually relish the chance to get out on my bike. I woke up at 6am intending to join the club ride to Devizes, however my body had other ideas, sending me a clear message to take a break. I reluctantly listened, pulled the duvet back over and stayed in bed.

It’s been a busy couple of months juggling work commitments, personal development and a trip to Mallorca. It’s not surprising that my own training has taken a back seat, hindered further by a pesky knee injury (now thankfully on the mend). Despite all this, my recent focus on quality over quantity seems to have paid-off and I feel pleased that I am still able jump on my bike and knock out 100km at a decent average speed.

I’m looking forward to more time in the saddle this summer on my new N+1, kindly given to me by Specialized as part of my new Ambassador role. My new supremely comfortable Ruby is an absolute joy to ride, It’s no surprise it was a close contender for BikeRadar’s Women’s Road Bike of the Year Award. I have no doubt we will be inseparable over the coming months as we take on new adventures. I will be leading rides and hosting events locally along with the 9 other Ambassadors who are spread across the country.

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If you’re interested in joining me on a ride or hearing about future plans, pop along to the Further. Stronger. Faster. women’s event at the Bristol Specialized Concept Store, Certini on 5th July, 6.30pm – 8.30pm. It’s shaping up to be a great evening with lots of free advice from expert on bike fitting, coaching and bike maintenance. Further details and tickets can be found here.

I look forward to seeing you at the event or on a ride this summer!

 

Car park drills for bike handling skills

Spring is here and my local park is full of young people practising their skills on skateboards, bikes and scooters, kids of all ages helping each other to learn new tricks and even the odd parent having a go. When I was younger I loved to ride my BMX with my older brother and cousins around an obstacle course that my Dad set up from old planks and pieces of wood.

Skills games and drills are a really useful way of improving your balance and control on the bike and regular practice will improve your confidence and performance when you are out on the road or trail. I use a wide variety of activities when I am coaching but here are a few of my favourites for you to try. You just need to find a quiet corner in your nearest superstore car park and a bunch of friends to impress.

1. Slow Ride
Goal:
To ride slowly into a track stand.
Technique: Start off by pedalling slowly, free-wheel to slow down and almost stop. Without putting your feet on the ground try to hold your bike in a track stand position for as long as possible, then pedal out of it to regain your balance. The length of time that you can hold a track stand will improve with practice and the distance that you move forward to regain your balance will decrease.
Key points: Stand tall on the bike and try to shift you weight through the cranks to maintain balance. Look ahead to the horizon and turn your front wheel into your lead (or strong) foot. Avoid using the brakes, instead shift your weight to control the bike.
Progression / regression: If you’re struggling to keep your balance try this drill on a shallow up-hill rise, like a driveway.

2. Ride the Line
Goal:
To lean your bike over to one side and remain travelling in a straight line.
Technique: Pick a white line which covers a couple of car park space lengths. Start off with a few pedal strokes then freewheel while symltaniously leaning your bike over to the left hand side. You need to roll along the white line and keep the bike travelling in a straight line. Turn back and repeat in the opposite direction, this time leaning your bike over to the right.
Key points: This drill will help you find your centre of balance and understand how to manipulate the bike by leaning the bike in the opposite direction to stay balanced.
Progression / regression: If you’re finding it tricky to stay on the line, try simply rolling along and shifting your bike in the opposite direction to find the centre of balance. When you feel confident try it along a line.

3. Ankle Grab
Goal: To grab hold of one of your ankles and ride in a straight line.
Technique: Start by pedalling normally, then lean down to your left and use your left hand to grab onto your left ankle. Continue to hold your ankle as you pedal. After a few pedal strokes, put your left hand back on the handlebars. Next try taking your right hand and grabbing your right ankle, holding onto it while pedalling.
Key points: The key to this drill is to keep your weight centered. Your weight will naturally go off to one side depending on which ankle you are reaching for. As in the previous drill, you need to lean the bike in the opposite direction to stay balanced.
Progression / regression: You can start off by holding your calf then move down to your ankle. The further down you reach, the more you need to lean the bike in the opposite direction.

4. Figure 8s
Goal: To ride your bike in a figure 8 within one car park space.
Technique: When turning, lean your bike into the turn and put your weight on your outside pedal. For example, if you are turning right, you should put all your weight on your left pedal. You should be aiming to do the drill without putting your foot down or touching the white lines.
Key points: This drill uses the same counter-balance technique as ‘Ride the Line’ and ‘Ankle Grab’.
Progression / regression: Use car park spaces to map out a practice grid and reduce the size of the grid as you improve. Start big and gradually make each figure 8 smaller and smaller with every lap. Eventually you will be turning really sharply and making a very small figure 8 on the ground. It becomes increasingly difficult to maintain balance and/or speed once the Figure 8 becomes very small but with time and practice you will notice a big improvement in your balance and control.

5. Bottle pick-up
Goal:
To take a water bottle and put it upright on the ground, then pick it up from the ground.
Technique: Place a water bottle on the ground and ride towards it with it on your left hand side. As you ride past the bottle, lean over to pick it up off the ground. Pedal on a few strokes, then lean over and put the bottle back down on the ground upright. Now turn around and ride back towards the bottle with it on your right hand side so you can reach down and pick it up with your right hand. Keep repeating the drill, each time changing hands and adjusting your speed as necessary.
Key points: ‘Bottle Pick-up’ is a progression of ‘Ankle Grab’ so make sure you can comfortably ride holding your ankle before starting this drill. As before, you need to lean your bike in the opposite direction to maintain your balance. Filling the bottle with water will help to keep it stable and prevent it getting blown over.
Progression / regression: Beginners can start with a tall bottle and progress to a shorter bottle. You could also start off by using a chair or upturned box to pick-up / put the bottle down on so you don’t need to lean down as far initially.

 

Taking their turn

I am delighted to hear that Sport England recently launched the next phase of #thisgirlcan campaign with a focus on women aged over 40. The original campaign was aimed at ages 14-40 and got over 1.6 million women exercising. It was well-received but I felt the campaign missed many women ouside of its original target age group.

“This Girl Can is a celebration of active women who are doing their thing no matter how well they do it, how they look or even how red their face gets. Developed by Sport England, we want to help women overcome the fear of judgement that is stopping too many women and girls from joining in.”
– Sport England.

Last autumn I set about planning a series of group cycling development sessions for women. As a Breeze leader, I became increasingly aware of a large number of ladies who wanted to join a cycling club and go on a Sunday club ride. When quizzed (over cake) on why these secret ambitions hadn’t become a reality the common response was “I’m not good enough” or “I’ll never keep up.”

Having experienced these doubts as a new cyclist before my first club ride, I got the bit between my teeth and set up some coaching sessions. My friend and fellow Breeze leader, Emma Barraclough suggested using The Family Cycling Centre (the old Whitchurch running track) in south Bristol as a safe and traffic free venue. Emma and I used Facebook and Twitter to invite female cyclists across Bristol to the sessions and in early November the running track came to life with the chatter of women on bikes.

I was inspired by the energy and enthusiasm of the group in tackling each drill and activity. The group worked together to improve their skills and practise new techniques, challenging themselves and supporting each other. They asked me lots of questions and showed an eagerness to understand everything, giving me the opportunity to learn and reflect on my knowledge as a coach.

On signing up for the course, riders were asked to complete questions about their goals and reasons for taking part. The overwhelming reason for participating was to build or boost confidence. Well, there was confidence aplenty by the last session! Clear hand signals, shouts of “passing on your right” and “last rider” as they whizzed around the track communicating manouveres assertively.

Many of these women found cycling later in life and more than half of the group were aged over 40. Several women have already made it out on their first group ride so look out for them soon in your local club!

If you’re interested in learning more about group riding, join me at the ‘Where it Begins’ event at the Specialized Concept Store in Bristol on 28th March – you can book your place here.

Wheels of wellbeing

I’m probably not alone in sharing that January is my least favourite month of year. As a cyclist I am celebrating the end of this miserable month and feeling excited about the onset of fresh spring days which promise evening rides.

My mental wellbeing really takes a hit over the winter months because I rely on cycling to help manage my stress and anxiety. The UK weather dampens my enthusiasm to get out and ride and it’s a real struggle to remain motivated.

I’ve tried lots of different indoor activities to beat my winter wobble but nothing delivers the happy vibes like cycling does. My (now) annual cycling trip to Gran Canaria takes the edge off the bleak start to the year but there’s no escaping the blues when I return home.

Recently I’ve been examining why cycling makes me feel so good and what other wellbeing benefits it offers. According to research by the New Economics Foundation (NEF) there are five things that can really help to boost our mental wellbeing – commonly known as The Five Ways to Wellbeing. This framework is widely used in public health and by charities such as Mind as a toolkit to fight stress, anxiety and depression.

After careful consideration (and copious cups of tea) here’s how I think cycling contributes to my wellbeing:

1. Friendships are forged on two wheels Connect
I have met a lot of my friends through cycling and we have shared highs and lows cycling together on challenging rides. There’s nothing like suffering with someone to form a special bond and a lifelong friendship. My cycling friends share my winter frustrations and we show solidarity on soggy rides or indoors on the turbo trainer.

2. Pedal it out Be active
My regular physical exercise is all about cycling and I feel good when I am pushing myself to ride further and faster. My brain benefits from all the happy hormones that are buzzing around after a hard ride and this can completely change my mood, leaving me feeling uplifted and more positive.

3. Miles are my meditation Take notice
Whether I am riding in the UK or abroad I try to take notice of my surroundings and acknowledge beauty and peace. In my mind there is little room for negative thought when I am riding my bike and exploring new routes. I am in the moment when I am rhythmically turning the pedals and listening to my breath.

4. Challenge yourself Keep learning
Over the last couple of years I have learnt a huge amount of bike-related skills. I learnt how to build my own bike and do my own repairs and servicing. I started my journey on the British Cycling coaching pathway and made it as a Level 2 coach and now have ambitions to get to Level 3. Coaching is a continual learning process as I reflect and improve my own coaching practice.

5. Pay it forward Give
I enjoy working in local communities to help people ride their bikes, develop their skills and improve their physical fitness. I love seeing people gain confidence as they learn new techniques and share their achievements with new friends. Giving my time as a Breeze Leader and giving encouragement and knowledge as a coach makes me really happy.

Perhaps I have all my eggs in one cycling basket, but I firmly believe that riding a bike is so much more than just a physical activity or a mode of transport. Here in Bristol we have some great bike organisations that can help compliment your wellbeing. Whether it’s socialising, volunteering or learning some new skills take a look at these links to get involved:

www.thebristolbikeproject.org

www.letsride.co.uk

www.lifecycleuk.org.uk

Happy cycling!

Choosing a winter cycling holiday

Warm weather cycling abroad is really appealing now that summer is a distant memory. You may be looking ahead to 2017 and have set your sights on an event, want to kick-start the new year or simply keep up momentum from your summer training. Whatever your motivation, a winter cycling holiday could be just the ticket.

I worked as a bike guide in Andalucia back in 2013 and guided clients from all over the world. Riding around 400kms each week, I met all kinds of cyclists – novices through to Kona-qualifying Iron Women. In this post I will share tips and experiences from my year of Spanish adventure to help you get the most out of your cycling holiday, wherever you decide to go.

Lead or follow
If you consider yourself an independent traveller, you may prefer to find your own way and put together your own tour. Adventure cyclists are sure to favour this option as it provides the most freedom and scope to make the trip truly yours. Be sure to get to grips with your GPS before you go and don’t forget to go metric if you’re cycling in Europe. Use Google Earth to plot routes, check out road surfaces to get a fuller picture of the type of terrain. Ensure you have invested in decent maps – Spanish maps are notoriously poor and lacking in detail so make sure you check them when you get to your destination as road numbers often change.

The semi-independent option is to find a company that provides self-guided tours, giving you freedom to decide when and where you stop along a pre-determined route. You’ll have the reassurance that someone with local knowledge has done all the hard work and tested the route. Route cards, maps and/or GPS will be provided for you to use for the duration of your trip. Consider whether you want a single or multi-base trip. Some companies offer a bag transfer service (via a van) allowing you to cycle between hotels whilst your luggage goes ahead of you and reaches your destination before you get there.

A local perspective
A guided holiday is a great way to gain a local insight into the area. You won’t have the hassle of planning your routes or carrying maps, you can simply focus on enjoying the ride each day. If you hire a guide, you will spend a lot of time with him/her and they can really make (or break) your holiday. Guides are more than just good cyclists, they are experienced leaders and encouraging coaches.

You will need to be able to trust your guide and talk to them openly and freely to get the most from your cycling experience. Due to the challenging and remote areas bike guides work in they will have professional training. Bike guides have health and safety, route planning, mechanical and first aid training which is essential should an emergency occur. I spent a lot of time on the road fixing punctures, broken chains and blown tyres not to mentioned servicing the fleet of hire bikes while guests enjoyed a post-ride beer.

If you choose to go it alone, it’s worth running your route(s) past a local when you reach your destination as they may be able to suggest improvements, points of interest and good coffee stops. It might cost you a beer in a bar but worth it to get some added local knowledge and avoid any nasty surprises.

Higher and hire
Don’t forget to factor in elevation. This was the biggest mistake made by many of the guests I guided. Be prepared to get comfortable in the saddle as you get stuck in to long mountain climbs. It’s not unusual to be climbing for over an hour so you may need to lower your expectations of how much ground you think you can cover in a day. In Andalucia, many of my clients commented that 40 km felt like 40 miles because of the relentless climbing.

You should think about whether you’ll be taking your own bike or hiring one. If you take your own bike on an airline you’ll need to pack it down into a bike bag or box. This takes a bit of advance planning at either end of your journey but if you follow BikeRadar‘s advice you won’t go far wrong. The cost of transporting your bike by air is usually somewhere near hiring a bike for a week so it’s worth considering. In Andalucia, I experienced the weekly panic of guests putting together their beloved steeds only to find they’d been damaged in transit or were missing a wheel skewer. Always invest in a good bike bag/box and pack your bike properly!

Keeping it real
Having a good idea of what you want to get out of a winter cycling holiday will help focus your search. There are lots of companies offering a range of different cycling experiences – training camps, season kick-starts, leisure cycling, skills improvement, triathlon training, mountain biking etc. Decide what’s important to you in a holiday and what type of cyclist you are. A training camp holiday may not be suitable if you want to take regular stops to enjoy the scenery. If you are travelling solo, you may be looking for a more social experience with opportunities to meet other cyclists after rides.

Regardless of your cycling style or discipline be realistic about your riding ability, fitness and skill level. Make a note of your recent rides to record distance, time, speed and climbing. You may need to do some pre-training and improve your core strength to get the most from your rides abroad. Remember you are likely to be cycling for consecutive days and this requires more stamina and proper nutrition so it’s an idea to try riding on consecutive days to prepare for your holiday. Look on company websites for information such as ride speed, typical metres ascent, distance and technical aspects of trails (if mountain biking) and contact the company if you are in any doubt that the terrain they offer is appropriate for you.

Some companies provide vehicle backup for guided riding. This can be reassuring if you are feeling challenged by the terrain so it’s worth asking if this service is available and if there are opportunities to shorten or lengthen rides. Undertaking this kind of research before booking your holiday can reduce the risk of feeling out of your depth and give you peace of mind.

Finally, if you decide to use a travel company, choose one that behaves responsibly, employs local people (and pays a fair wage), respects/protects the environment they operate in and uses local businesses. Check company websites to see if they have a policy or commitment to responsible tourism and are registered with their local tourist board. You can use Responsible Travel to find trips that are respectful and fair.

Have I missed anything? Get in touch below to share your tips.