Autumnal Layers
For the next few weeks, the key to comfortable riding is good layering. Conditions and temperatures can vary quite dramatically over the course of a ride, so to avoid being too hot or cold, you need clothes that will allow you to change as the conditions evolve. Lightweight layers are a great way to achieve this; items such as gilets, wind jackets, arm and leg warmers are your friends for autumn rides.
When selecting your layers, we recommend starting with the weather forecast and establishing the projected maximum and minimum temperatures you will face over the ride. Similarly, evaluate the likelihood of rain and also the type of riding you will be doing.
From there you can effectively identify the least amount of riding that will be required - what you will want to wear when riding at your hardest in the warmest conditions of a ride. From this base point simply add layers as required to be comfortable when riding at the lowest intensity in the coolest / wettest conditions you are likely to face.
What those layers look like depends on the specifics of a ride. For instance, a hard ride in the hills, you will likely be either hot or cold, so a simple wind jacket and leg / knee warmer combo will allow you to maintain a comfortable temperature, make quick changes, and minimise pocket bulk. Alternatively, for rides where the temperature slowly creeps up or down, you’ll want to add more options, so arm warmers, a gilet, neck warmer, potentially a packable rain jacket.
The key is to have options for the best and worst conditions, with something for the in-between as needed.
Winter Blues
It won’t be long until we are in the depths of winter. Rides will likely be consistently cold, consistently wet, occasional both cold and wet! For these rides, good layering is still important, but you should be looking at more dedicated winter riding products.
So, put away your shorts and get yourself in some thermal tights. These offer better thermal regulation and greater long-term comfort compared to shorts and leg warmers.
Invest in some good winter tops / jackets. Ideally, we’d recommend having a long sleeve, mid-weight thermal top that’s perfect for milder days, but can also be used as a mid-layer for the proper cold days. Additionally, we’d suggest a mid-weight jacket, that offers greater protection from the cold, rain and wind, but retains a high degree of breathability. This is realistically the jacket most of us will spend the majority of our winter riding wearing.
Then for those that want go out no matter what the weather, a full-on water repellent/proof, thermal winter jacket will be just the ticket!
The key to comfortable winter riding is keeping your core warm. If you have a warm core, it’s a lot easier to keep your hands and feet comfortable. Investing in good quality gloves and overshoes is a must too, however unless your core temperature is maintained, you are going to struggle to keep your extremities warm.
Mudguards
Ok, this isn’t clothing as such, but the biggest step forward in winter riding comfort I personally experienced, was fitting mudguards to my winter bike. Minimising road spray is an incredibly easy way to make winter riding a whole lot more enjoyable… get some!
To summarise, the key to comfortable winter riding is to make sure that you have the right clothing options for the conditions you will be facing on a ride. Layering is a great way to provide on the bike flexibility and maintain the right temperature in a variety of changing conditions.
Adding a few key products to you riding wardrobe will make winter riding enjoyable, and let’s face it, getting out there and enjoying the outdoors is why we all do it. See you out there!
]]>Becca's Piece: "Excited for my first Tour de France experience. It's a celebration of endurance and triumph."
]]>Two of our colleagues: James and Becca, have written a piece about the upcoming Tour de France! One has been involved in the cycling world for thirty years, and the other is completely new! Read their thoughts on the race below.
James' Piece:
I’m super exciting for another Tour, and as we count down to the grand depart, I find myself pondering two questions; Pogacar or Vingegaard; and will Cavendish get the record?
The GC Battle
In all the tours I’ve followed, I can’t remember a time where there has been two such dominantfavourites fighting for the overall. Now I could moan (I do love a moan) about the same two riders smashing the field to bits every day, but compared to the Armstrong, Froome and Indurain years, this is riveting stuff.
Following his 2021 Tour win, everyone thought Pogacar would dominate the race for years to come. Then the unassuming Dane gives Pogacar a proper bloody nose last year. There is nothing to suggest Jonas Vingegaard’s 2022 performance was a fluke, far from it, so who is coming out on top in 2023?
I have one contact actively racing in the World Tour, and his opinion is that Vingegaard is looking ominously good. Like unfathomably good. Like last year’s win has given him the confidence to chase being the very best version of himself that he can be, and the results are impressive. My contact says Vingegaard will smash it.
However, I suspect Pogacars wrist injury might just be the making of his Tour. Pog’s talent and hunger is so great that he can and does try to win everything. His performances in the Spring were incredible, and his all day, every day approach is totally the opposite of Vingegaard’s meticulously targeted approach.
I believe that without the injury, Pogacar might have come in to the tour physically a little jaded or potentially just a little bit mentally blunted. However, he’s had a few weeks out of competition to freshen up and stew over last year’s defeat and I am certain he’ll start the Tour ready and properly hungry!
That said, for all his talk of early attacks, I suspect Pogacar will be taking a more mature and conservative approach. I wouldn’t be surprised if he doesn’t sit back and let the defending champ take leadership responsibilities before attempting another final throw coup like in 2020.
It will be close, but my money is on the Slovenian.
The Record
Sport loves a pointless record, doesn’t it? Does it really matter who has won the most stages at the Tour? Would anyone look at Mark Cavendish and Eddy Merckx’s win records and say that Mark is as good as the great Eddy? I doubt it.
However, I think for Mark and his fans, this is a big deal. When looking back in years to come, more than any national or world title, the all-time Tour stage win record will be the statistic that positions Cavendish as the sprinting GOAT. So, can he pull it all together for one more win?
I for one hope so, and looking at the profile, I believe he’ll have up to eight opportunities to do it. Stages 3,4 and 7 are the most likely to come down to a sprint finish, but with everyone’s sprint trains intact and fresh, these will also be the hardest fought. Rather than Mark lacking the speed to compete for these stages, I fear a comparatively weak Astana lead out team, and a growing desire for self-preservation will make a win unlikely.
I suspect the best chance to grab the record will come later in the event. As early as stage 8, if the stars align, but more likely I suspect Astana will plan a raid on one of the less obvious sprint days in the third week, when other sprinters are tired and less motivated.
In summary, I’m saying yes its going to happen, and my money is it happening on stage 18 - with a bonus win on the Champs Élysées for good measure. If that happens, I wonder if he’ll retire on the spot?
So that’s my take, what do you think?
Becca's Piece:
A New Adventure Begins: My First Experience of the Tour de France
I am still very new to the cycling world and am thrilled to embark on a new adventure – witnessing the Tour de France for the first time. The best way I can describe myself in this scenario is as a puppy. They’re eager to get into the excitement, having the best time, but they don’t really have a bloody clue what’s going on. I find myself constantly reading articles about any news or excitement in the lead up to the event. So unlike James, I’m not going to compare riders or victories, I’m simply going to write about all the wonderful things I have discovered and am most excited to share with you. Especially if you’re like me and aren’t the most knowledgeable about the finer details of the race!
The anticipation builds as the legendary race kicks off across the border in the Basque Country, marking its return to this region after nearly three decades. With a flurry of hilly stages and the breathtaking crossing of the Pyrenees into France, this year's race promises excitement and challenges like never before.
The route of the Tour de France entices with its unique blend of challenging terrain and thrilling summit finishes. Only 22 kilometres of time trialling await us, concentrated on the hilly stage 16. As the riders conquer the majestic Puy de Dôme, making its appearance after 35 years, and the daunting Grand Colombier in the Pyrenees, the thrill of the race intensifies. The final week offers a tough and demanding showdown, culminating in a gripping battle from the Vosges to Le Markstein on stage 20.
Last year's champion, Jonas Vingegaard, aims to defend his title and build upon his triumphant 2022 victory. Facing him is the formidable Tadej Pogačar, eager to reclaim his dominance after recovering from a fractured wrist. Alongside them, a stellar lineup of GC (General Classification) men, including David Gaudu, Enric Mas, Jai Hindley, Ben O'Connor, Richard Carapaz, and Mikel Landa, adds an extra layer of excitement to the competition. The Tour de France is not just about the current contenders but also the legacy of previous champions like Eddy Merckx, Bernard Hinault, Jacques Anquetil, and Miguel Indurain, who have etched their names in the annals of cycling history.
The 2023 Tour de France welcomes 22 teams, including the renowned WorldTour teams and two discretionary wild-card entries. As the elite squads compete for glory, Lotto Soudal, TotalEnergies, Israel-Premier Tech, and Uno-X join the mix, eager to make their mark. It's a vibrant and diverse peloton that brings together the world's best athletes, all fuelled by dreams of triumph and achieving greatness.
As I prepare myself for the next three weeks, I feel more ready than ever to appreciate the Tour de France as more than just a ‘big bike race’ as it once was to me. The race represents not only a physical and mental test for the riders but also a celebration of the human spirit, endurance, and camaraderie. I am eager to witness the thrilling battles, unexpected twists, and awe-inspiring triumphs that await. The Tour de France is not just a race; it's a tapestry of human stories and dreams, and I am grateful for the opportunity to be a part of it. I can’t wait to be pestering everyone in the office with “Did you see this!?” and “I can’t believe this happened!”.
Let the adventure begin!
What are your thoughts on the Tour de France? Share them with us!!
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Milan San Remo – Mathieu Van Der Poel
What a finale! Yet again, Milan San Remo delivers the most ridiculously intense 15 minutes of racing of the year. In the end, the three biggest riders in the field made everyone else (with the exception of Filippo Ganna) look very average indeed. When MVP kicked at the top of the Poggio, there was no bringing him back, and despite being the least favourite of the big favourites going in, he completely bossed it!
Gent Wevelgem - Marlen Reusser and Christophe Laporte
Marlen was more than a worthy winner on a disgusting day; even going off course couldn’t throw a spanner in the works! I love the current state of women’s racing, you are seeing a new batch of hitters coming through and big professional teams coming to the fore. Alas, everything is still not quite so polished as the men’s scene, which enables fantastic stand offs and situations like today’s race to happen. Loved it.
If you are a Jumbo fan, the men’s race was the stuff of dreams. Jumbo have an incredible team this year, so it’s no real surprise to see them so dominant. I’ve seen some questioning of Van Aert’s ‘gift’ to Laporte, but I personally think this was a shrewd move.
When you have such an embarrassing glut of talent on the books, you have to spread the love a bit. It’s a lot easier to win the biggest races, when you have the best riders, so you don’t want these guys leaving to chase their own ambitions. As long as their best chance of glory sits in the team, they’ll keep working for the common goal.
Tour of Flanders – Lotte Kopecky and Tadej Pogacar
Both races were dominated by raw and brutal strength. Lotte Kopecky has had a formidable start to the year on the bike, whilst going through a horrific time off it. Her Flanders victory was, to me, the clearest demonstration yet that Lotte is the realest of real deals. Already a hitter, is Lotte on the crest of taking the top step in women’s cycling?
Tadej’s dominant solo win was both awe inspiring to watch and a little depressing. Imagine what it must be like for the likes of Greg Van Avermaet to watch this Tour winner totally destroy the best classics riders in the purest of classics territory? I can imagine there might be a few big pay cuts happening in the next round of contract negotiations!
Paris Roubaix – Alison Jackson and Mathieu Van der Poel
Alison Jackson lived the Paris Roubaix dream. Get in the break, hold on, win the sprint from the remaining warriors. Her commitment to the break was notable and she was a fantastically deserving winner. The big crash in the favourites group may have affected things, but I’m not so sure; there was never any real impetus from behind, no one, or team, willing to take it on.
The men’s race was both incredible and at the same time a bit of an anti-climax. I was so wanting John Degenkolb to pull off the unimaginable, so was gutted when his campaign ended with a late crash. You have to love the canny underdog, and a Degenkolb win would have been the stuff of dreams. And then Wout punctures, promptly ending the competition right there. The big boys again
showing that they really are head and shoulders above the rest.
Van der Poel’s monuments record is something to behold; 14 starts, 14 finishes, worst finish 13th place, eight podiums including four wins. That’s the greatest monument record ever!
The Ardennes Classics
For me, probably these are three of the most processional one day races in the calendar.
Look at the results and it’s the same names that pop up time and time again, often in the same year. And that’s because these races are effectively all the same. A series of short, punchy climbs, meaning that the person coming to the week with the highest W/KG is probably going to clean up.
That does mean that we’ll see a new cast of players taking to the fore (plus Tadej obviously!) Pure watt monsters will be replaced by watts per kilo, gravity deniers!
Amstel Gold
The Dutch classic is the most unpredictable of the Ardennes, namely down to having the least challenging finish. 253km (men) and 158km (Women) of relentless climbing will grind the riders into submission before the bedlam of the final 20 minutes. The last two climbs are far from the hardest of the race, which I think is a canny way to maximise the suspense.
Fleche Wallonne
Basically, a 200 / 133km climbers field sprint. Finishing up the stupidly tough Mur de Huy means that the race is ridden just like a Tour flat stage. Everything is kept together for a massive ‘watt-off’ up the final 20%+ slopes.
Liege Bastogne Liege
The final classic and the final monument of the spring. For me, this is like Amstel, without the unpredictability. The hills are harder, the race more attritional, so normally the strongest prospers. Coming so soon after Fleche, we are likely to already know who that person is going to be before the
start.
I’m crossing my fingers for some more great racing; who do you think will be taking the spoils this week?
Marion Rousse
Marion is a French, former cyclist who was born on the 17th August 1991. In 2012, she won the French National Championships - Women's Road Race title. She then moved on to become a race director of the Tour de France Femmes, which made her the first woman to ever commentate on the Tour de France on French Télévisions! This helped her to bring the Women's Tour de France into the light and it has now become as popular as the Men's. Given that the Tour de France is arguably the most renowned race, having the Women's equivalent become just as respected is a phenomenal achievement for women.
A quote from Marion about her new position:
‘The Tour de France avec Zwift is the biggest cycling race in the world, so to have an equivalent for women was a dream for all the women’s peloton, most of all myself. It gives me great pride, as a former rider and former wearer of the tricolour jersey, to welcome the biggest race in the world to my country.’
Marianne Vos - 'The Cannibal'
As I am quite new to the cycling world, I was relying heavily on research for this list. But as I kept reading, one name kept cropping up again and again. And that was Marianne Vos. She has ruled the Women's Peloton for years, and doesn't really need an introduction. However, for those like me who are quite new, she is a Dutch cyclist who was born on the 13th May 1987.
'She has almost 300 victories in total, including seven World Cyclocross Championships, three World Road Race Championships, two World Championships titles on the track and Olympic gold medals on the track at Beijing 2008 and in the road race at London 2012.' - Cyclist Magazine
She is an inspiration to women, dominating the leader boards everywhere she goes and proving that anything is possible.
Nicole Denise Cooke - MBE
Nicole, born 13th April 1983, had to go on the list for me as I had watched her achieve her gold medal in the Beijing Olympics in 2008. It was the first Olympics I was old enough to remember and seeing her bring a medal home for Team GB was inspirational. However, it was the first time a British woman had won a Gold Olympic Medal in any cycling discipline! I didn't know it was that special at the time, but that is an incredible achievement that will go down in British Cycling history.
'As she soon found out, she had to compete against more than just her competitors and is widely commended for having campaigned for recognition and equality for female athletes, and spoken out against doping in sport.' - Nicole Cooke Official Website
Not only is she a personal favourite, she has put herself out there to help raise awareness for women's equality in the sport. Which makes her a perfect match for this list on International Women's Day.
Cherie Pridham
Cherie, born on the 22nd May 1971, is such an inspiration to women. She had a very successful cycling career as a pro-rider, and then chose to move towards managing and directing instead. She became one of the first women to become a Female sports Director in Britain, in 2011. A couple years later she then became a club owner. However, her largest title came in 2020 when she was appointed as the Sports Director for Israel's Start-Up Nation. This made her the first woman to hold this position at a World Tour level.
One of my favourite quotes I found from Cherie was:
'Wouldn’t it be nice for all women to have similar opportunities in a world based on equality and values? Where people are simply judged and rewarded in terms of their ability to undertake a role'
The Backstedt Sisters, Elynor and Zoe
These sisters are a force to be reckoned with. These young women are at the beginning of their career, but have already achieved so much. They will be an inspiration to young girls in cycling and proving that you can achieve anything.
Elynor, the older of the two, was born on the 6th December 2001. She currently rides for UCI Women's World Team Trek - Segafredo. In 2018 and 2019 at the UCI Road World Championships, she won a bronze medal in the Women's Junior Time Trial Event.
Zoe, the younger sister, was born on the 24th September 2004. She currently rides for UCI Women's World Tour Team EF Education–Tibco–SVB. At the same event as her sister, she took silver, and then took gold in 2021! In doing so she had also become the youngest ever winner of an Elite Cyclocross in Belgium.
After the race she commented:
'I saw my sister and my mum but I haven’t seen my dad because he was back home commentating on the race for Eurosport. Apparently, he was crying when I crossed the line. My sister and mum were both crying at the finish as well, they were so happy for me, and I’m so glad I could see them beyond the line.'
These are my remarkable women in cycling, who are yours?
]]>https://www.livingstreets.org.uk/about-us/our-work-in-action/world-car-free-day
Living Streets' objective is to make our streets safer and better for walking and wheeling.
That means sharing ideas, prompting conversations and building communities every day.
It also means working together so that we can make progress one city, one community or one street at a time.
If this sounds good, sign our form and share this page so that we can build more and more momentum.
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Increasing cycling to 25% of all journeys in the UK by 2050 could provide over £42 billion in economic benefit.
The cost of buying and maintaining a bike is around 1% of the cost of a car. Factor in the money saved in annual MOTs, repairs, fuel and parking, and you’ll be laughing all the way to the bank!
Increasing cycling by 3 km per day and walking by 1 km amongst individuals in urban centres in England and Wales could result in £17 billion in savings to the NHS over next 20 years
Cycling can burn between 400 and 1000 calories an hour, depending on intensity and rider weight.
Since a half hour ride to work should be burning between 200 and 500 calories, you've got a license to enjoy a smug second breakfast at your desk.
Researchers studied over 260,000 individuals over the course of five years - and found that cycling to work can cut a riders risk of developing heart disease or cancer in half. The full study can be read here.
Individuals who cycle for 30 minutes, five days a week take about half as many sick days as people who drive to work.
King’s College London compared over 2,400 identical twins and found those who did the equivalent of just three 45-minute rides a week were nine years ‘biologically younger’ even after discounting other influences, such as body mass index (BMI) and smoking.
In 2017 Cycling UK calculated that cycling to work every day could save you over £3,000 every year compared with driving to work.
Cycling also beat public transport hands down on price.
Back then petrol was 117p a litre. It’s now 199p. So today you’ll spend 50% more on fuel.
You can slash your annual transport costs if you make as many everyday journeys as possible by bike – not just cycling to work but running errands, meeting friends, and more.
If the journey is rideable, ride it. Aside from walking, which has a much more limited range, cycling is the cheapest way to travel.
If you’re riding your bike more you won’t need to spend £50 a month on gym membership to keep fit. Bin it and save £600 a year.
Your local bike shop will be a fountain on knowledge when it comes to ensuring that you get the right bike to start off with. If you prefer to do a bit of homework before you start shopping, ensure to read our road bike size guide to help find a frame that fits.
It sounds obvious but don’t try to start cycling in on a week where you have a big deadline or that all-important meeting in the morning as that’s a recipe for disaster.
Road Position - https://youtu.be/BapFZkvQHmY
Do a practice run with all of the kit you need for your day at work.
Give yourself extra time for a shower – fantastic facilities here at Devonport including a drying room.
Be patient with drivers and cyclists alike.
Follow the highway code
]]>This year's race looks to be one of the most exciting yet, with a new route that includes challenging climbs and descents.
Are you curious about who is going to win this year's race? Or what the route looks like? Check out the blog for Primal Europe's prerace forecast.
Plus, don't forget to sign up for our fantasy cycling league and, of course, there is a Primal prize for the winner!
]]>Since it began in 1903, the race has become one of the most esteemed competitive cycling events in the world. Every year, cyclists from all over come to compete in this gruelling event.
The tour itself is no easy feat – it covers over 2,100 miles and passes through some of the most picturesque countryside in all of Europe. However, for many cyclists, the challenge is worth it. The Tour de France is an exciting event that is sure to get any spectator's heart racing.
The Route
The first week kicks off in Denmark for 3 days of racing including a 13 mile time trial. Cobblestones are seen in the northern French coast and the route takes the cyclists through Belgium then down to Switzerland with some more hilly terrain.
Week two comprises Alpine mountains, the 21 hairpins of L’Alpe d’Hue and sprinter suitable stages leading to Carcassonne. On this week, the peloton will face some of the most challenging parts of the race. The Alpine mountain stages will test their endurance, while the 21 hairpins of L’Alpe d’Hue, which haven't been included in the race for four years, will require skilled manoeuvring.
The final week sees high mountains and back to back summit finishes in Peyragudes and Hautacam. The 40km individual time trial takes place in the Lacapelle-Marival and Rocamadour villages. The whole competition rounds up in it's tradition around the French capital and concluding along the Champs-Élysées
Who Will Win?
Who will win the Tour de France this year? The past two year's winner, Tadej Pogačar, is a 23 year old Slovenian rider for UAE Team Emirates and this year's course seems made for him. It is predicted he will win it at the canter stage. Will he be able to defend his title? Or will another rider take the victory? Last years runner up, Jonas Vingegaard, a Danish cyclist for UCI WorldTeam Team Jumbo–Visma is also a favourite for glory! Along with his team mate Primoz Roglic.
Carlton Kirby
Our favourite commentator Carlton Kirby is back this year and we can't wait for 3 weeks of the King of Commentary! Get your Carlton Kirby fan club t-shirt and show some support for the man of renown, never wearing brown.
https://www.primaleurope.com/collections/carlton-kirby-fan-club
Fantasy Cycling League
Deadline to sign up is 3:00pm GMT 01/07/22.
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1. The Camel Trail - Padstow is renowned for its delicious fish and chips, enjoy this seaside treat whilst taking in the beautiful fishing port
2. Castlerock to Giant's Causeway - before finishing your ride at the jaw dropping Giants Causeway, a well needed pit stop in Colerain is abundant with restaurants serving traditional Irish food, our favourite being a tasty seafood chowder
3. Edinburgh to Falkirk - plenty of places for that Sunday roast or pub lunch
4. Llanhilleth to Abertillery - along with this route passing the breath taking miner memorial the 'Guardian', 6 bells offers some great café stop offs to catch up with your bestie
5. Richmond Park - not just full of wildlife but great for a sneaky ice cream break.
Cycling is one of the best ways to see the world. Not only do you get to enjoy the fresh air and exercise, but you can also go at your own pace and explore new places. One of the best things about cycling is that you can share the experience with your best friend. There's nothing quite like exploring new scenery with a loved one, and cycling is the perfect way to do it. Whether you're planning a long-distance trip or just a leisurely Sunday ride, remember to include your best friend in your plans. After all, they're the ones who will make the experience even more special. We can't wait to see you out on a ride celebrating International Friends Day (10th June).
Let's see which route you choose! Tag us with #BCF and #primaleurope at @primaleurope to claim a personal discount for your bestie.
https://www.primaleurope.com/collections/mens-kits/products/flamingo-black-evo-2-0-kit-bundle-save
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With discounts available for all participants and support at selected events, this is a team experience you won’t want to miss. We can’t wait to see you on the start line.
To join the team, simply register on the British Cycling website here: <<link>> then join our Facebook page for access to discounts and to join the community.
1. Drink plenty of fluids before, during, and after your bike ride
2. Carry a water bottle with you on the bike
3. Stop regularly to drink water and replenish electrolytes
4. Eat foods that are high in water content
5. Wear light and breathable clothing when cycling in warm weather
6. Stay hydrated during winter rides by wearing a jacket that wicks moisture. Remember to drink in the winter too!
The weather is warming up and that means it’s time to break out the bike. Whether you’re commuting to work or just trying to get some exercise, staying hydrated on the bike is important for your health and safety. In this post, we’ve outlined six ways that you can stay hydrated while cycling. We hope these tips help you have a safe and enjoyable ride this spring!
https://www.primaleurope.com/collections/mens-outerwear/products/triangular-neon-aliti-jacket
]]>1. Cycling socks are one of the most important pieces of gear you can own because they improve comfort and performance while cycling.
2. Cycling socks are available in a variety of materials, including wool, cotton, and synthetic fibres.
3. Cycling socks come in a variety of colors and styles, so you can find the perfect pair to match your cycling kit.
4. Cycling socks should be snug but not too tight, and should fit comfortably inside your cycling shoes.
5. Always wash your cycling socks after each ride to keep them clean and free from bacteria build-up.
You can see the entire Primal Sock Range here - https://www.primaleurope.com/collections/all-socks
]]>https://www.primaleurope.com/collections/velo29-2022/products/strade-shropshire-2022-preorder
Distance: 60.5km
Elevation: 926m
Ride Time: 2 – 4 hours
Start: 08:15 – 08:45
Feed: 1
Price: £27.50
https://velo29events.com/sportives/strade-shropshire/
Distance: 67.9km (42.2 miles)
Elevation: 337m (1,111ft)
Ride Time: 2.5 – 4.5hrs
Start: 08:30 – 08:45
Feed: Healaugh
Price: £27.50
Enter here https://velo29events.com/sportives/york-leeds-york-sportive/york-leeds-york-short/
Distance: 34.5mi (55.5km)
Elevation: 1992ft (607m)
Ride Time: –
Start: 08:30 – 08:45
Feed: Owston 21.3mi (34.3km)
Price: £27.50
https://velo29events.com/sportives/cicle-tour-sportive/cicle-tour-short/
https://www.primaleurope.com/collections/velo29-2022/products/selby-3-swans-2022-preorder
Distance: 29.6mi (47.6km)
Elevation: 499ft (152m)
Ride Time: –
Start: 08:30 – 08:45
Feed: –
Price: £27.50
https://velo29events.com/sportives/selby-3-swans-sportive/
You can check out the full replica jerseys here!
We found some good articles to help you get the stretching advice you need!
https://www.healthline.com/health/fitness-exercise/stretching-after-workout
https://www.mensjournal.com/health-fitness/do-i-need-stretch-after-workouts/
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Make sure to check out your local bike shop for information on cycling routes in your area, and be sure to pack plenty of water and snacks for the trip. Enjoy the fresh air and beautiful scenery while you pedal your way through springtime!
Not sure of local routes? You could try the Cycling UK Route Planner.
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Day 26 The last day in Iran. We set out in the dark and get one of the most impressive sunrises so far when the sun comes across the mountains on an empty desert road. We directly climb for 40km to a pass at 2000 meters before descending most of the afternoon. The temperature has risen again and makes cycling tough. After 250km we reach Shiraz, the end of leg 1. Time to prepare the bike for tomorrow's flight to Cairo and do some admin for Africa. 6.000km done now and very excited about Africa.
Day 27 Transfer to Cairo. We sleep until 8 am and then stay an hour at breakfast. We pack our bikes and our Iranian friend Hossein brings us to the airport. After a stopover in Sharjah, we land at midnight in Cairo and directly cycle out of the city to avoid traffic. Africa finally
Day 28 An Egyptian friend Helmy joins us for the first km until we reach the Nile Route. Road conditions are terrible and traffic too. The road first follows the Nile. It climbs out of the valley and into the desert. We get stopped at a police checkpoint and have to wait for an hour. They want to force us on trucks which we can’t of course. I call Helmy and he negotiates that can ride but with an escort now. 50km later we are stopped again. This time they want to bring us to a hotel off our route. Again Helmy helps out and negotiates a prison cell for us. Free to leave at 04.20 am.
Day 29 We slept terribly as the police talking loud on the radio transmitter all night. At least we can leave at 04:30 am after water and chips which they brought us for breakfast. We have escorts all day and they change at each checkpoint. Luckily our Egyptian friend Helmy had a few words with them and they are super friendly and organized. The police car and crew are always ready when we arrive and leave immediately. Zero problems until the evening. In the morning we ride in the desert with a strong tailwind, averaging 45 km/h until we are back in the Nil valley where the wind is weaker. After 308 km we reach a small town where we want to sleep. The police bring us to the station instead of a guesthouse. Unfortunately, no one is in charge and wants to take responsibility. This goes for one half an hour until I reach Helmy and he pushes for a decision. Now they escort us to the local mosque where we sleep. The mosque housekeeper is incredibly friendly and brings us dinner. Good to have a decent night of sleep after yesterday's prison cell.
Day 30 At 5 am the police escort pics us up and follow us along the Nile. After 30 km we reach the first checkpoint where they are supposed to switch. Unfortunately, Mahmoud, the checkpoint commander is sleeping and no one dares to wake him or take responsibility. 50 minutes later we can continue cycling with a new escort. We just cycle a few km until a new checkpoint with a similar leadership issue. I had enough and call our friend Helmy who intervenes. It worked and we cycle smoothly all day.
Outside Luxor, the police suddenly turn and we can continue alone. It's a tourist hotspot and apparently considered safe. We continue along the Nile to the village of Al Aydah where we get invited to sleep in the mosque. The major and city council all come to invite us for tea. Wonderful hospitality.
Day 31 Philipp wakes up with food poisoning. We ride out of the village and immediately into the Sahara. He feels weak but we continue riding as we want to get to Aswan before noon. After two hours we stop at the hut of a local tribesman. He gives us water and Philipp rests in the shadow. He feels too weak to continue riding and goes per Taxi to Aswan into a hospital. I ride to Aswan in the heat at noon and struggle heavily. I drink 4 Liter on 60 km and go to the hospital to catch Philipp. Unfortunately, the police have come to the hospital and worries too much about tourists. No one has taken care of Philipp and the only thing the police want is that I sign a paper stating that they have behaved ok. I bring Philipp to a hotel where we get some rest. We marked the position where he took the cap on GPS so he can take a taxi back and continue riding from there. Food poisoning takes 2-3 days to recover and we are going to a remote part of the Sahara. Rest days are not possible as the body and mind will shut down. Tough days ahead.
Day 32 One of the worst days ever on my bike. Philipp decided to scratch in the morning. He is physically feeling better but the prospect of crossing the Sahara made his decision after he had been suffering from day 2 on. I had out into the Sahara alone. After running low on water and suffering from dehydration, I accept Nile water from a tribesman. I get quickly stomach problems and suffer heavily all afternoon in the merciless desert. After 230 km I get stopped by police at a Checkpoint. I want to continue riding to Argen at the Sudanese border but they make me stay and pitch my tent at the Checkpoint. There is no food and I haven't eaten all day and it's loud as they are shouting around and have their radio transmitter on. Sleeping impossible. While I can go to the toilet etc. there is always someone following me. When I walk 2 meters in a different direction immediately someone shouts „stop“. Effectively I feel like a prisoner. 100 km to Sudan and I am so looking forward to crossing that border.
Day 33 When I want to set off at 4 am my escort is not there and they don't let me ride alone. One hour of negotiations and I finally set off. 250 meters later I am stopped at a military checkpoint. Different jurisdictions and they don't let me continue. 30 minutes of further negotiations and I can continue. A strong tailwind blows me to the border and I see a long line of Sudanese waiting in the sun. The border is closed and no one knows anything. At 11 am the border opens and the Sudanese storm in. It's the most corrupt border I have ever seen. The Egyptian officers make people wait until you pay to get your passport stamped. There is no water and after waiting another 90 minutes I am completely dehydrated when I finally cross to the Sudanese side. It's such a different world. Everyone welcomes me into their country and assures that this is not like Egypt. Passport procedures take 5 minutes and instead of corruption I am invited for lunch and tea. I had off into the desert on a small road that goes through a remote part of the Sahara with almost 1.000 km to the next city. There are no shops or anything for hundreds of kilometers and the desert heat my water supply diminishes too fast. At night I see a camp next to the road and ask for water. They are gold miners and invite me to stay. We sleep in beds that are put outside into the desert and eat a tina portion of food. I am still hungry but know that this is everything they can afford. There is no bottled water and I am back to drinking Nile water.
Day 34 Still in the dark the miners make breakfast. Tea and a few dry cookies but their hospitality are incredible. I make good progress until noon when the wind suddenly changes directions and comes at full speed from the front. It feels like I am riding with 12 km in an oven against a hairdryer. It sucks out my energy within minutes and I realize that I may get into a serious situation. I got the information that there is a little cafe ahead and make it with my last energy. I am completely knocked out and rest on the floor for two hours before continuing when the wind gets less. I feel absolutely miserable with stomach issues and not having eaten nothing but push through the night to get out of this remote stretch of the Sahara quickly. Despite my suffering, the night ride is incredible. Its full moon and the desert finally seems peaceful. After a few hours, I get to a police checkpoint and they invite me to sleep there on a bed under the stars. The invitation isn't Egyptian police-style but simply a kind gesture and I gladly accept. 260 km in the end after yesterday's 190. I am surprised by it after how I felt at noon.
Day 35 I set off before sunrise and feel miserable again. I haven't eaten properly for three days and am still relying too much on Nile water. I find a little shop that sells cookies for breakfast but at least I can stock up on bottled water. I push against the wind but feel the lack of energy and make little progress. Luckily the road goes a bit closer to the Nile now and there are a few shops although they don't sell any appropriate food for cyclists. At noon I am completely finished by heat and wind and sleep in a restaurant. I continue when it gets a bit colder and again struggles heavily. At sunset, I reach a little village that surprisingly has a hotel. When I climb the stairs I am surprised to be greeted by a Russian who is looking for gold in the desert and runs agricultural projects. We had out for dinner together and he shows me a restaurant that has delicious chicken, such a welcoming change.
Day 36 I feel a bit better and head out into the dark. At sunrise, the wind picks up and quickly builds into a strong headwind. The sand is blown across the road and gets into my eyes, ears, nose, simply everywhere. After 95 km with an 18km/h average, I stop for a Cola and a few cookies. I continue riding with equally slow progress in the afternoon and stop at sunset in a little village. The policemen invite me for dinner and the restaurant owner offers me a bed which I thankfully accept. Only 180 km and now behind schedule. Time to get out of the Sahara and speed up again.
Day 37 I wake up before my alarm since a sandstorm hits the restaurant which is just a shed. Sand gets absolutely everywhere. After the sandstorm, it starts to rain. Just a few minutes but the locals are all happily running around, its a big gift for them. At sunrise, I set off into the headwind. Quickly I realize that the landscape is changing. There are a few trees and bushes around and then the first farms. I am getting near to the end of the Sahara. I feel better today but still weak due to the lack of food in the past days. Lost a few kgs and my jersey is already moving in the wind. In the evening I get into the capital Khartoum. There have been barely any cars so far in Sudan and now arrive in chaos. It takes me 90 minutes into town until I find a decent hotel with an Indian restaurant where I eat three plates. I am out of the desert now and will speed up again.
Day 38 I cycle out of Khartoum at sunrise. It's nice to see the busy streets after so much time in the desert. I feel very strong again after the food in Khartoum. The road goes along the Blue Nile through farmland with fruits, drinks, and restaurants next to the road. It's also much cooler than the days before. I just stop for a quick lunch and otherwise ride all day. After 275 km I find a village and look for a hotel. Its 4 km oft the main road but on a terrible dirt road. When I get into the hotel there is only one room with around 50 occupied beds. Luckily there is a second hotel but the guy with the key is gone. Half an hour later I get into my room. Better than many of my last nights but no water.
Day 39 The way out of the village turns out to be challenging. The road is deep mud and I have to push. It takes me one hour for 4 km until I take up speed. The landscape is now changing with small hills and villages of goat herders that live in small round huts. In the afternoon I turn onto a smaller road towards the Ethiopian border. The road is in terrible condition and I Zick zack between the potholes. It slows me down and I reach Dhoka only at night. Unfortunately, my information that there is a hotel was wrong and I sleep inside a Restaurant. Its hot and the locals are talking that I barely sleep.
Day 40 I set off at sunrise. The road becomes even worse and I ride with 18 km. I reach the border at noon and have a long bureaucratic process ahead of me. After almost three hours I am across and immediately in a different world. There are people everywhere and the kids are shooting after me. Everyone is friendly but after 20 km a group of children throw their Flip Flops at me and is definitely hostile. I have been warned that every cyclist I know hated Ethiopia due to rock-throwing children and youngsters who try to pull you off the bike. We will see the next days. After only 120 km I stop at a hotel. I still have an hour of sunlight but I am now entering an area that currently has violent conflicts. Better not to risk getting into the dark and instead start early.
Day 41 I wake up with food poisoning, feeling miserable. When I get on the bike I notice that my crank is loosening. One of the bearings got destroyed and I need to change the bottom bracket. Luckily, I carry a spare and find a car mechanic to help. The kids there don't really know how to do it but they have basic tools and I instruct them. I got a bit worried when they hammer on it but it works. At 9 am I am finally on the bike heading up the first climb. There are military, police and private military everywhere, so I am happy I didn't ride at night. I climb almost the entire day until 2.200 meters. In the evening I feel a bit better but still sick and am happy when I finally find a hotel.
Day 42 Feeling a bit better, I head off at sunrise. The road goes constantly up and down through the beautiful mountain landscape. Now there are children everywhere and they all run after me shooting aggressively for money. Some throw rocks at me and others try to hit me with sticks or block my way. They are fast runners too, making an escape on the climbs difficult. I had been warned about this but didn't imagine it to be so bad. In the afternoon a group of children throws big rocks from above the road at me. They miss but those rocks definitively bring you to hospital. It is strange that the adults are very nice and only children and a few youngsters are aggressive. I manage to get through the day without any major injuries and find a hotel at sunset. Other travelers told me that this only stops when I reach Kenya, so not looking forward to the next few days.
Day 43 I wake up feeling very ill again but get on the bike at sunrise. I immediately start a long climb up to 2.600 meters. People are now very nice and simply greet me including the children. I feel completely out of energy and climb very slow. It's so hard to find any food to eat on the bike that I am in a calorie deficit since Egypt. The climbing continues in the afternoon but now also with constant attacks and thrown rocks by the children. When I reach a small town Felege Birhan there are children coming from all sides screaming for money. I need to stop to buy water but the shop owner asks for five times its value while the first kids are already trying to open my bags. I leave quickly and stop 100 meters further with the same result. I had enough and leave the village thirsty. I ride into the dark and almost collide with a donkey that's crossing the road. Luckily, I find the hotel soon and they even have Spaghetti on the menu.
Day 44 King stage. I am finally over the food poisoning and feel strong again. After 20 flat kilometers the road descents for 22 km into the Blue Nile gorge. At the bottom, there are monkeys playing around and a spectacular view of the canyon. Of course, the road equally climbs up on the other side at one of Africas toughest climbs. The pavement is horrible and the ascent steep but the views of the canyon spectacular. After 2 hours I reach the top at 2.700 meters and stop for Spaghetti. In the afternoon the road goes constantly up and down through a beautiful high plateau. People are super friendly and wave at me with only two occasions of thrown stones. Exactly with the last daylight, I enter a village and find a cheap hotel for the night. 3 Euro but no running water.
Day 45 I leave at sunrise and ride along a high plateau in the morning mist. Suddenly a big stone comes thrown from behind a fence. I avoid it in the last second but almost crash. After that people are friendly all day. At noon I descent into Ethiopia's capital Addis Abbaba and cross the city in an endless traffic jam. On the other side, the road is completely broken for almost 100 km and has 30 km of road works. Very slow going and I am happy my bike survives. In the evening the landscape changes. I have been riding constantly in the mountains and now a big Savanah landscape opens. Faster days ahead.
Day 46 I set off at sunrise and reach after one hour Zigay. There are demonstrations everywhere and no one can explain why. I make my way through but on the outskirts of the city, the road is blocked by car tyres and stones. There is smoke and a bit mob of a few hundred people come running towards me. I turn around a retreat to the next hotel. The whole day I can't leave the hotel. Everything in the city has shut down. There are road barricades and mobs with sticks and stones are running through the street. Apparently a political activist from the region has been detained by the police which caused demonstrations in the entire region. Others say that he was not detained but simply said so to cause violence. At night the action is still ongoing and I am happy to be in the hotel behind closed gates. The mob has turned violent and eager to destroy things while the army from Addis Abbaba has arrived trying to resolve the situation. There is no alternative route for me and I have 400 km more in this region. No idea what tomorrow brings and if I can cycle.
Day 47 When I wake up it looks like things have calmed down and also the hotel owner says I can go. After 50 km I reach Shashamane and the entire city is blocked. Burning truck tyres, barriers made of rocks and trees, heavy military presence and mobs running around with sticks. All shops and restaurants are closed and I struggle to find a safe place. In the center a mob gets aggressive and their attention quickly shifts towards me. Luckily there are some locals that form a circle around me and bring me to a gated restaurant which quickly lets me in. After an hour there is an opportunity to leave and I quickly ride out. 30 easy km later I hit a 70 km gravel section due to road construction. Children constantly throw stones at me and insult me. They all shout „China“ or „Ali Baba“, it's obvious who is the economic powerhouse in the region. After 200 km I find a hotel just when it gets dark. Very happy with that but again missing my daily target. Looking forward to Kenya and easier conditions.
Day 48 I get off before sunrise and immediately hit a very bad gravel road. I climb for almost 50 km, mostly in road construction going very slow. The landscape is changing again and I enter rainforest and big banana plantations. In the afternoon the road turns into the smooth tarmac and goes constantly up and down in rolling hills. There are much fewer people now and they are all super friendly. I push into the dark until I find a small and crappy hotel. Now I am in reach to cross into Kenya tomorrow.
Day 49 When I set off I can't find food anywhere. After an hour I get to a crossing where I get bread and some tea for a late breakfast. I am now in the sparsely populated south of Ethiopia with big distances to the next town. There are heavy military and private people with machine guns everywhere. The border region and city Moyale has had violent tribal conflicts for years. However, everyone is super friendly and it feels safe. I make good progress in the morning until the road turns east into a strong headwind. I reach Moyale at sunset and want to head across to the Kenyan part of the City. I charge my plan since several locals warn me that there was a gunfight on the Kenyan side and decide to cross in the morning.
Day 50 That basically sums up my day. A bit of delay at the border as the immigration officer wanted to finish his breakfast first but then I went onto the smooth Kenyan high-speed tarmac. 248 km in a strong crosswind and happy to be in Kenya. I finished in the dark after several locals told me its safe. The noises of Africa were exciting until I got to a police checkpoint and they asked me if I carry a gun to protect myself. Apparently there were some hyenas and elephants around. Well, the noises of Africa and the eyes in the dark somehow seemed different afterward.
Day 1: An incredible start at Cape North. A perfect sky and not a Single Person as we checked the arrival times of the Tourist buses before. A bit of delay due to last-minute issues so we set off at 9.45 am. The Route went spectacularly along the Arctic Ocean with lots of hills and headwinds. Only 186 km but a wonderful day on the bike.
Day 2: We set off before 6 am and turn away from the coast. Reindeer's constantly cross the road and we try for a long time to get a nice picture with them. The road now leads through complete wilderness. Endless forests, lakes and rivers and very few people. Before lunch, we reach the border with Finland and immediately feel that the Finnish build roads a bit differently. They don't build curves but instead straight across the hills. Slow Progress but beautiful wilderness. At night we find a river and make a campfire on the beach
Day 3: The headwind continues as we are riding through endless hills. We are surprised by the t-shirt weather which makes the wind more bearable. We both feel very strong and take turns in the wind. In the evening we cross the Arctic circle and reach Rovaniemi the only proper City in the North of Finnland. 290 km against the Wind, feels good to be on track.
Day 4: A late start at 8 am as we have been super tired after the late arrival the day before. We say goodbye to our filmmaker Pål who had been with us for the first three days. At noon we turn off the Main road to take a shortcut. I had looked at all Finish roads on maps before to ensure they are paved but after 10 km it turns into gravel. Slower progress but a beautiful road through forest and lakes. Due to the slow-going, we miss the closing time of the supermarket and arrive at 10 pm in a small village. We can't find anything open but at the small hospital, the night shift nurse invites us to the canteen a d brings some bread. Such nice hospitality. Next to the hospital we find a Veranda of a warehouse building and sleep there.
Day 5: A very early start and 60 km without breakfast to the next City. After breakfast, it starts raining heavily with a strong headwind. We push for a few hours until we find a gas station. Philipp is suffering from the conditions and needs to get warm. We continue into the rain for another 60 km to the small town of Juuka where we find a roof in front of a shop and sleep under it. Its 290 km from Russia now and we are hoping for better conditions tomorrow to make a push to Svetogorsk.
Day 6: We start at 6 am on a cold and rainy morning. Quickly the road turns into gravel and makes progress slower. We have now reached the Finish lake district and there is one Big lake after another. In the afternoon the wind finally turns and we have the First tailwind since Cape North. We continue pushing into the dark to get into Russia and reach the border at 10 pm. Luckily border crossing is fast and directly behind we find a decent hotel in the industrial town of Svetogorsk. 298 km in over 12 hours on the bike.
Day 7: A late start at 7:30 since we are tried from the late arrival and don't want to miss the hotel breakfast. The first 40 km go along a small road with one road construction after another. The constant stop and go and gravel. However, once we reach the main road we get perfect conditions. Smooth tarmac, sunny 15 degrees and a strong tailwind that pushes us 40 km towards St. Petersburg. I was concerned about the City crossing but it turns out to be super easy. Careful drivers, smooth roads and good cycling pass. This is definitely different from the cities I know from crossing Siberia two years ago. On the way out of St. Petersburg, we quickly stop at the Office of my Tool sponsor the Hoffmann Group. They have prepared a great reception and 20 people came on a Saturday evening. Thanks! We still continue riding another 60 km and stop at a hotel. Looking for food we get dragged into a birthday party. Russian really know how to celebrate but after an hour we say goodbye to get some much-needed sleep.
Day 8: Terrible day on the bike. Constant heavy rain, headwind and cold along Russia ’s busiest highway. We followed the road to Moscow as there simply is no alternative. Trucks and cars pass as constantly at close distance and high speed. The noise and constant tension due to the danger are mentally tough. After 200 km we take an early stop in a hotel as the risk of getting sick is simply very high. Now we are 450 km from Moscow, looking forward to quieter and warmer times.
Day 9: The terrible conditions from yesterday continue but at least a tailwind. I feel a bit sick after the cold from yesterday and Philipp has been suffering for the past week. We push hard till noon before stopping for lunch and a quick break to get warm. It feels good to be off the road for a few minutes as the constant traffic is tough to take. A lot of people have asked me before the journey if I am afraid of the post-war countries we are riding through and I always had answered that Russian Highways are my biggest concern. So far I was right. In the heavy rain, we push into the dark and find a quiet hotel – in a good distance to make it across Moscow tomorrow.
Day 10: We start into Moscow in heavy rain. The six-lane highway has only 30 cm of the shoulder and the trucks pass at full speed. At noon the side mirror of a truck hits my shoulder. I am unharmed but it's hard to focus when you escaped by just a few cms. In the City Dennis, a local cyclist meets us and guides us along the best lanes on the 10 lane speedways towards Red Square. We stop at Kremlin for a few pictures and at a bike shop for maintenance as Philipps derailleur had some issues and then ride out of the City at night. On the outskirts, we stop at Burger King and find a hotel.
Day 11: We set off on the 10 lane ring road out of Moscow. After 10km we turn onto the highway towards the Black sea and traffic immediately gets less. There are a wide shoulder and smooth tarmac, the best condition we had since Finland. We average 35 km/h until we reach a crossing at noon and turn towards Volgograd. The road is narrow with no shoulder and heavy trucks passing at full speed. We wanted to stay on this road for 900 km but after 20 km we decide that it is too dangerous and turn back to the Black Sea Highway. We will now follow that route to Rostov and then merge our old route again in Chechnya. We continue along the highway in heavy rain until we find a roadside Motel at night.
Day 12: We set off at sunrise for another long day on the shoulder of a high-speed highway. We face strong crosswind and hills all morning until the road turns a bit east and Wind gets better. There are metal parts and dirt from trucks in the shoulder that get into the drive train and tires. At lunch, I take 3 wires out of my Tubes that my tubeless milk miraculously sealed. Philipp drops his phone during a
little repair. We hope that we can fix that tomorrow. In the afternoon heavy rain Starts again five days now and I barely remember how it feels to cycle with dry shoes. In the evening we approach Voronezh, a big industrial town. We had planned to sleep there but traffic gets very bad and we decide it's not wise to ride in at night. Struggling to keep up our speed in these conditions…4 more
days and we are finally out of Russia.
Day 13: In the morning we ride into Voronezh to get Philipps phone fixed and get some bike maintenance. It's a large industrial town and we lose plenty of time to cross. At 1 pm we are finally back on the highway and push nonstop until we reach Pawlows at last light. We still feel strong and would have easily pushed further but its too dangerous. 1.000 km more and we are out of Russia and up to
speed.
Day 14: We set off at 4 am and freezing 3 degrees. We know that tomorrow very strong winds from the Black sea is coming and want to get south before. We go fast on the Smooth shoulder and take minimum Stops. At noon we already had 200 km in perfect cycling conditions when heavy rain starts. Traffic has become less and the ride is relatively safe but we decide against night riding. Just in the last daylight, we find a Motel after 314 km.
Day 15: We start at 4 am and push hard until we reach the turning point to the East. Shortly after the wind blows with such force from the side that we are very happy to have done the push. We would have been fighting the wind with 10kmh. The crosswinds are no blessing either as we struggle to control the bike in the empty steppe landscape. The road is now much quieter, the First time we can
somehow enjoy Russia a little bit.
Day 16: A big change today as the landscape transforms into rolling hills and the people too become different. The wind is again a punishing crosswind but we ride nonstop until we reach the bigger city Stavropol after 160 km. Soon after we turn back onto a highway with no shoulder and it gets dark. Luckily we find a restaurant where the owner lets us sleep on the floor. Sleep is bad though as some drunk guests scream all night and even wake us up to invite us for some vodka.
Day 17: We slept both horrible and are very tired when setting off. Its already warm at 5 am and we feel that we are in a different climate. All-day we notice the conflict in this part of the world. Military, police controls and checkpoints at regular intervals but they have no interest in us. After lunch, we take a
quick power nap. Philipp slept even less last night and is having a tough day. In the afternoon it gets hilly as we are riding towards the snow-topped mountains. I can't wait for some proper climbing tomorrow.
Day 18: Hello Georgia. Heavy climbing today as we crossed the Caucasus. I loved every pedal stroke through this beautiful mountain landscape.
Day 19: We ride through Georgia's wine region on a flat road with high mountains on both side. Its perfect weather and a tailwind and we progress fast. At noon we reach the border to Azerbaijan. It's our First Islamic Country and we immediately get to know the hospitality. People in villages and next to the road smile and wave to us. We get invitations we politely have to decline due to our time pressure.
After 270 km we reach a small Restaurant and the owner let us sleep Inside.
Day 20: After setting off in the dark we stop at a gas station for breakfast. The owner brings out fresh bread, butter cheese, and jam. He is very excited to see some foreigners and even comes again with eggs and more jams from his grandma. Such great hospitality here. We make good progress but at noon booth struggle with the heat. After 200 km there comes a big construction side that goes on for 50km. We expected to reach Bilasuvar at 5 pm but only get there at night as progress is so slow. Hoping
for better roads in Iran.
Day 21: We start early and get to the border before noon. Unfortunately, the border is completely empty on the Azerbaijan side and the guard is sleeping. When finally someone takes care of us they are in no
hurry at all. On the Iranian side, it's completely different. Two big lines as men and women are separated and we have no idea where all these people came from. Everything is checked and we get finally through. We push hard but only make 200 km when it gets dark and heavy rain starts. I hope to make it up tomorrow.
Day 22: Terrible day on a record quest. Heavy rain in the morning and we reach the city of Rasht only at noon. Here we need to get money, a sim card and a bike repair. Credit cards don't work in Iran so we look to exchange dollars on the black market but as no one speaks english it takes some time similar to the sim card. Finally, at the bike shop, the mecha goes for lunch halfway ready with the repair. It's not the best place to be in a hurry. Back on our bikes, we take the main road towards Teheran until we find a place at night after only 175 km. Flights from Shiras to Cairo are booked for next Friday,
need to speed up across the desert.
Day 23: We set off at 4 am to make up for the time lost. When the sun rises we are surprised that we are in the desert. Yesterday evening everything was green and now ist rocks, sand, and high mountains. The road climbs for 80 km through a valley until we reach the pass. After a short descent we reach the high plateau we will be on for the next day. It's a gorgeous desert landscape, heat and a strong
tailwind. We push until late at night and stop after 320 km at a restaurant. Luckily the owner lets us sleep in a side building.
Day 24: Right from the start we slowly climb for 1.000 meters. The climbs here are very gentle but long. When the heat comes we stop for food and the owner gives us a watermelon as present. The people here are very nice. At noon the sun picks up and makes the climbing unpleasant. Philipp is struggling
again, hopefully, he can find new energy on the transfer day to Egypt. Once over the pass we descend urgently for almost 100 km with a strong tailwind. We barely pedal and average 50 km/h. In the evening we get into Iran's second-biggest city Isfahan. 250 km today but feels like a rest day. The forecast looks equally good and I am a bit sad that our flights from Shiraz only leave on Friday. Would be
possible to be there before but now we will have to enjoy 2 easy days instead.
Day 25: Before riding out of Isfahan we stop at a hospital as Philipp wanted treatment of his saddle sore. It's painful but possible to ride. So we set off a bit late into the beautiful desert. There are big mountains on both sides while the road goes flat between. In the afternoon a sandstorm hits us and it is hard to
balance the bike. We are happy when the road turns and the wind comes from behind.
Here I might be the opposite to most people. I genuinely love winter cycling, and I think with the right preparation, clothing, lights etc. then as long as conditions are safe (not full-on icy on the roads) cycling can be just as much fun through the winter as it is in the summer.
So how can we be more prepared for winter cycling?
Make some adjustments to your bike.
Are your current tyres suitable for all weathers? Some people may choose to switch tyres for the winter, either to a more durable tyre, a tyre with a little more grip, or even a wider tyre. Personally I ride 25cc all year round, but whereas I use Schwalbe One tyres for my events I would use Schwalbe Duranos or Continental Gatorskins through the winter as they are generally a more durable tyre.
Consider fitting some mudguards. This will not only stop you from getting soaked and covered in dirt on the rides where it's not raining but the roads are wet. It is also courteous to any riders behind you as it helps prevent them from getting covered road spray.
Is your current bike your pride and joy? It's becoming increasingly common for people to have a 'summer bike' and a 'winter bike' with many people choosing a less expensive bike as their winter bike, possibly one already equipped with disc brakes and wider tyres. But you don't necessarily need 2 bikes (although of course its natural to always want an extra bike). If you are worried about scratches or chips to the surface of your bike through the winter (when there is likely to be more grit or debris on the roads) then you may want to consider having your frame wrapped. This involves having a paint protection film applied to your frame which will help protect it. I do know people who have done this themselves, however there are lots of companies available who offer a wrapping service, helping you to protect your bike and feel less guilty about taking it out in all weathers.
Consider your riding kit choices carefully
We have all done it - looked outside and its freezing, only to set off fully wrapped up and get incredibly warm very quickly.
Layers are the answer here. Start with a good base layer, one that wicks the sweat away. Then a jersey of an appropriate weight (personally I will use the lightweight jerseys for days where the temperature stays above 5 degrees and a heavyweight jersey for temps below 5) your jersey can be paired with arm warmers and a good gilet or depending on the weather an outer jacket that is both waterproof and breathable this gives you great layering options, you can take the gilet or jacket off, keep the arm warmers on, take the arm warmers off and keep the jacket on, depending on how warm you get on the ride.
Good bib tights are also key, my choice for this winter are the Primal Asonic Pink Bib Tights which I haven't actually had the chance to try out yet but having worn the Primal Onyx Thermal Bib Tights in previous seasons I have high hopes for my new bib tights!
In addition to your layers add a buff (this can be worn around your neck, or over your ears to add additional warmth) and a good pair of gloves and some shoe covers. Then you are good to cope with all temperatures!
Be safe - Be Seen!
In winter visibility of cyclists is especially difficult as many rides will be done in the dark or in poor light.
Always ensure your bike has at least one good light on the rear that enables you to be seen. As for front lights, if you will be riding on unlit roads you need lights that enable you to see the road well, as well as ensuring you are seen by motorists and other road users. I use Cateye volt 300's all year round and find that I can see the road very well with these, but it really is personal preference and you need to find a light that works for you.
In addition to lights ensure you and/or your clothing has something reflective, many bib tights have reflective strips near the ankles. Jackets also often have reflective sections but you can never be too careful. I have a few fluorescent and reflective arm/leg bands with red LED's in them which are a great addition to my cycling kit in the dark hours.
Last year I also had some pink wheely lights on my bike, which not only helped with making me visible but also got great reactions from other road users, they were different and very visible and tended to make people smile. I now have a 'Monkey Light' that has multiple colour and pattern options and also really gets me noticed and gets people talking!
Be careful
Important all year round but super important to highlight at this time of year. Roads are often slippery when damp, storms can bring more grit and debris into the road making surfaces more hazardous, and even sunny days can have patches of frost on cold sections of road. Riding in the dark also slows our reaction times, and can mess with your perception a little, so ride safely and carefully and always let someone know where you are going, or even better - persuade a buddy to join you on your winter riding adventures!
And if the roads aren't providing ideal cycling conditions or the idea of road riding in the winter isn't for you... Why not try a different form of cycling? Many cyclists swap to Cyclocross or Mountain biking for the winter, and both of these activities can be great fun and really help with your strength and handling skills ready for when you get back on the road.
And - personal preference but I find planning a good cafe stop to defrost with a coffee or hot chocolate always cheers up my rides..
I hope you've enjoyed my tips and keep riding all winter long with a bit of prep and the right kit.
Helen.
]]>Some of the usual advice would be first and foremost making sure your bike is fitted for you. Rather than guessing your saddle position, handlebar height and every other tiny tweek, go and get your bike measured up for you. It doesn't have to cost a fortune. There are cycling coaches that can provide a basic bike fit to cycle-specific retailers that provide a more in-depth measurement. It's just as important to have one done as it is for what you wear.
But just as important is a quality pair of padded cycling shorts. It never pays to skimp on the quality when it comes to comfort and usually I go by the rule buy cheap, pay twice! In the case of riding my bike, I don't want to suffer the miserable consequences of poor padding, unforgiving shoulder straps and an uncomfortable ride. Saying that, it doesn't mean you have to fork out an absolute fortune either. Padded shorts are a personal choice as far a cut and style and technical fabrics used but the same goes for the Chamois, the bit that makes up the padded areas inside the shorts. I've tried various brands of bib shorts in the past and they are not all created equal, the same can be said about wearing a padded short made for the opposite sex. Men’s and women’s shorts and padding are not positioned to fit the same...obviously! and while I am on the subject, I have lost count of how many cyclists I have seen displaying their derriere through ill-fitting, holey and see-through shorts, arghh!!
From grocery store offers to branded names I've tried many but what makes the Primal padded shorts/bibs stand out above the others is not only do their shoulder straps on the bibs have a more generous fit, they provide 4 types of chamois padding depending on the type of riding you are wanting to do. As a Primal Ambassador, I am lucky to be able to try them out and I'm always happy with them. It is then your choice if you choose to use chamois cream. I had a comical debate with the Cannondale guys over at their stand at The Prudential Ride London Expo in this subject. They were convinced we should all be slapping it on while I was adamant if you had a decent bit of chamois padding you could get away with it.
The four types of Chamois
Recreational Cyclist looks for the range of bibs and shorts with an E3 Chamois which has a seamless anatomical 4-way stretch that won’t break down over time and has Antibacterial Silver Ion Fabric.
The Mountain Biker/Long Distance Touring Cyclist Look for the bibs and shorts with an E6 Carbon Chamois. The technology in the chamois promotes blood flow and the reduction in lactic acid. It also comes with an air mesh insert for increased shock absorption and moisture management.
Check out the Primal Trimotif 2.0 men's shorts or Primal Theta Women's shorts
Competitive Road Cyclists/Teams Look for the bibs with the APX Chamois Three layers of density foam, 4-way stretch and an anatomical shape allow for optimum comfort while maintaining a free range of motion and super comfortable. The moisture control in the padding is built to last and won’t break down over time.
Check out the Dawn Women’s Bib Tights or The Men’s Onyx Thermal Bib Knickers
The All-Rounder Look for the bibs with the HX8 Carbon Chamois. This Chamois is engineered for the progressive reduction of foam thickness, with a 4 density, 4-way stretch premium chamois designed to form to the body, preventing abrasion and promotes blood flow.
Whichever choice you go for, whether it’s the suggestions above or custom kit think of it as an investment just as you would for a pair of running shoes, and a happy bottom on a bike ride!
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The event is described by the organisers as 'a proper cycling weekend', '2 days, 200 miles, 20,000* ft - Ride from the rolling Herefordshire lanes, over the Cambrian mountains, to the seaside at Aberystwyth.....and back again'...
With the route including actual mountains, and quotes from previous years participants including "Tougher than the Fred Whitton" - which is well known as being a challenging event I knew this weekend would be a real adventure.
Naturally I set about enlisting some friends/club members who I thought would be likely victims (sorry, participants, I mean participants) to join me...
I am super lucky to be surrounded by many like minded cyclists and soon Hasan and Gavin were signed up to join me on this adventure!
We drove to Ludlow on the Friday evening (quite a long way from home in Essex) and stayed in a lovely B&B very close to the start line of the event which was situated at Ludlow Brewing Company. A quick trip into the town centre for dinner and then we were off to bed trying to rest before our big adventure. Saturday morning we were up around 7am, had breakfast, packed our overnight bags and headed down to the start...
Registration was a quick and easy process, sign in, get 2 numbers, one to fix to your bike (which had all the emergency contact details typed on the reverse) and one to attach to your overnight bag. The organisers were taking one hand luggage sized bag to Aberystwyth for all the participants which meant we didn't need to take too much with us on the bike, just supplies to get us through the first day.
A quick briefing and we were on our way, out of Ludlow and towards Wales.I expected the route to be quite pretty, the Welsh countryside can be stunning, but nothing quite prepared me for how gorgeous the route really would be.
Day 1 had a fair amount of climbing, but it felt quite evenly spread, until a 25% incline aptly named 'the Devil's staircase'... We saw this coming as a few motorcyclists were riding down it as we approached and it certainly put the gradient into perspective! A rather aggressive start to the climb then became slightly less aggressive but overall my average speed for this section was 2.8mph! Before this ride I genuinely presumed that it was impossible to cycle at less than 5mph without the bike falling over, but turns out 2.8mph is my new slowest recorded speed! Who knew!
Luckily with all the pretty scenery around the strong climbs were soon forgotten as I looked around at all the views and took plenty of pictures!
Throughout the day there were 3 checkpoints/rest stops, riders stopped to sign in (this lets the organisers keep track of where everyone is on the course) and also gives the riders a chance to have a break, grab some food etc. and prepare for the next stage. The final rest stop on Day 1 was particularly welcome as it was after the toughest of the climbs, so although we didn't stop for long, a quick stop to get off the bike and refill water bottles does a great job of quickly refreshing your legs.
Towards the end of Day 1 there were a few miles of easier riding, it flattened out a bit and we managed to gain some speed and wake our legs back up, we headed into Aberystwyth and along the coast for a little while, stopping to take pictures of the seaside! Rather relieved and excited to have made it! Then the last mile or so was uphill towards the university, one last climb, just to remind the legs that Wales was tough.
Included in the event cost is a 1-night stay at Aberystwyth University, dinner that night and breakfast the next morning! This is amazing as it takes all the logistical elements out of taking part in a multi-day event... Literally just get yourself, your bike and an overnight bag to the start, the organisers transport the bag to the midway stop, exchange your bike for your bag (bikes are locked in a storage unit overnight, with some of the organisers sleeping on the floor in the unit with the bikes!), you get given a key for a flat in the university, where you can head up to shower and get changed before joining the other riders for dinner in the canteen on campus. Dinner was a great selection of food and desserts. Perfect for refuelling after a long days ride. I do confess however that an hour or so after dinner I also went to the local chip shop... I enjoy carb-loading and love chips, so having noticed a chip shop near the entrance to the university campus I just couldn't resist! Plus - I think we earned our double dinner!
We headed up to the university bar for a quick drink before heading back to our rooms for the night.
Sunday morning the sun was shining when I woke up and I was so pleased! Day 2 has a lot of climbing very early on and I was so happy that the weather was so perfect! long climbs in the rain can feel like even more of a challenge, so I was really grateful for the bright dry weather!
Headed to breakfast and forced myself to eat, I love food, but I hate eating early in the morning, really I would prefer not to eat until at least 9.30/10am, however with the ride starting at 8am and a long climb in the initial section I had no choice but to eat. Some crunchy nut cornflakes, scrambled eggs and beans later (not all in the same bowl I promise), I was ready to head out and get back on my bike.
A reverse of the night before's process, collect your bike this time, and hand in your overnight bag for transfer to the finish line!
Off we went. Day 2 starts with a very long climbing section, up out of the town, then roads quickly become rural, with much of the climb going through a forest up into the mountains, for quite a while I wondered why there was even a road in this location, it seemed to have little purpose, then eventually about 10 miles later - the road evened out a bit and revealed the most beautiful valleys, with lakes, sheep, reservoirs and genuinely incredible scenery. At this point we couldn't resist a quick stop for some photographs, I would say this area was my highlight of the ride, even the pictures can not show how amazing it really was.
The first rest stop of Day 2 was near a play area and I couldn't resist a little play on the swings, much to most other riders shock and amusement, I really was enjoying my adventure through Wales.
Back on the bike, more climbing - of course! But the gradients were manageable and the views were still stunning so whilst we weren't cycling very fast (lots of inclines have a crazy effect on legs and speed) the time still passed quickly. Until about mile 50, at mile 50 I realised I hadn't eaten enough, my energy levels were dropping and at the top of one short but steep climb I got off my bike, I took a gel which is rare for me on a long event, but I needed to gather some energy and head to the next checkpoint. At this point I wasnt sure I could recover enough to be able to continue and debated whether I would need to ask the organisers to take me forward to the 80mile checkpoint as there was still a fair amount of climbing to do between mile 60 and mile 80.
At the rest stop I made a peanut butter sandwich, sat down for a bit and one of the medics made me a cup of tea... My sandwich took me forever to eat! I was struggling, but eventually, with the help of 2 cups of tea I felt a bit brighter, I looked at the route profile and worked out that there was only one quite short climb to go, then a few easier miles, before a long climb of approximately 4 miles, if I could make it over the climb at around 70 miles the rest of the route was less demanding. So off we went, onto the last of the climbing, and it actually wasn't that bad! My sandwich and tea had worked wonders and the gradient was manageable and soon the top of the climb was reached with far less trauma than I had anticipated!
Things got a lot quicker from here, with lots of long straightforward descents and flatter stretches, a very quick stop at the 80 mile checkpoint just to sign in and we were on our way to the finish! The last 20 miles were easy riding, flat for the most part and soon my legs had almost forgotten the first 50 miles ever happened.I arrived at the finish with the biggest smile on my face, having genuinely had one of the best weekends ever.
This event isn't for everyone, its tough, you need some strong legs, and unless you are used to these climbs an even stronger mind - put it this way - there are no hills anything close to the ones on the event anywhere near where I live. So if like me at some point your legs aren't sure about the continuing climbs, you need a strong mind to persuade them to keep spinning.
But if you can comfortably ride a 100 miles, and want a challenge, love being around unspoilt areas of natural beauty, and are excited at the idea of 2 days of amazing cycling experiences then its absolutely one for you to try!
It really was one of the most fantastic experiences I have ever had and one I will remember forever. I hope the pictures go someway to illustrate the beautiful challenging adventure and if you are a cyclist I hope this post also triggers a desire for you to sign up and join in next year.
You can find out more details about the event on their website here or feel free to send me a message with any questions.
As a Primal Ambassador my entry into this event was gifted, however all opinions and views in this post are my own.
Am not really a runner, just someone who runs to keep fit, and thankfully I had some bike fitness to start as a base for what was in front of me . James took on the challenge to train and motivate me, so I would be fit enough to be able to take part. In fact I even surprised myself that on days I wasn't due to run, I missed it...and that's never happened before!
Training started about 8 weeks out in mid May and took me from 4 miles a week to completing 100km Double Ultra Trail Marathon (or 64 miles). My weekly mileage over those weeks was 4m, 11.9m, 19m, 19m, 35m, 35.1m,14.1m , 12m then 64.6 miles event week. - even as I write this, I don't think it has quite sunk in....probably because I haven't stopped since!
Training involved a mixture of running and hiking to cope with the mixed terrain we would be faced with during the event, and many hours in the Welsh mountains in the sunshine. During these training sessions learning to eat and hydrate whilst moving was something new to get used too, as well and making sure those all important feet were taken care of, as blisters can be a game changer. Throughout all these sessions we were constantly readjusting our needs and equipment choices, to make us as comfortable as possible.
A few weeks out from the event James picked up an old calf strain and I struggled to find the right trainers for comfort. Meaning training started to get affected.
Planning for the event was crucial not just for fitness, but also logistically as the start and finish are in different places, and neither of us thought driving home afterwards would be a good idea!
Threshold Sports who run the event, have everything covered and all you need to do is turn up and be ready to go. Shuttle buses can be booked to move competitors back to the start or local train stations. Whilst your bags make it to the base camp for overnighter's, or the finish for those running non-stop. As this was our first Double Ultra Marathon, in fact my first marathon full stop - we opted to stay at base camp overnight.
The route for the event took us over a mixture of surfaces and elevations - where you were constantly challenged and running on mixed surfaces, some harder than others. The Field of Dreams (shown above) is one of the iconic parts of the run.
Beforehand we decided that the best way to tackle the course was the run the flats, walk the uphills and do whatever else you fancied in between. Some off those hills were epic on those tired legs!
The first day went by so quickly and the pit stops for stocking up on fluids and foods we well stocked, and varied and medical help was available at them all.
We stayed at base camp where a hot shower, food and and beer were very welcomed before a nights camping to rest those legs. Base camp had a lovely friendly atmosphere and a great way to enjoy the event. Unfortunately I had picked up a nice blister on my heel which required treatment and patching up to be able to take on the next day.
Amazingly we woke feeling fresh, and after breakfast headed out early to try and beat the heat of the day. Legs felt ok, just a slight ache on the right knee which some painkillers all day managed it nicely.
The second day, was harder as we were tired from the day before but also at mile 10 I slipped slightly which moved my blister dressing and meant a temporary redress and a kick up the bum to get going, whilst working though the pain. It's amazing how something so tiny can cause so much discomfort and pain. It seemed that not even Vaseline could help. Throughout the day I had 3 sock changes, and checks on the feet to monitor them and still those blister kept coming. The humidity of the day didn't help.
The last 20km of the event was the hardest and most testing mentally and physically and I don't remember much about the course as it was head down and take each step one at a time, and just keep moving forward.
At pit stop 9 I had no option but to get medical help to be able to get though the last bit and probably where we lost quite a bit of time. Whilst I was getting fixed, the pre-workout caffeine fix was being drunk and food eaten all ready to get started again
Against all the odds of previous injury, and picking up new ones on route, I achieved something that no-one can ever take away. The journey to reach the stones was epic - just a note I wish I knew before, that the Stones are not at the finish, but at about 98km and a slight detour. I may have looked happy here, but this part of the journey was probably my darkness 1km as every step I took pain seemed to travel from toes to hips and all I wanted to do was get to the end and stop.
Then when we got back on track and were heading towards the finish, a new sense of energy and determination took me to the end. If I could of run this last 1 km I would have, however my mind was writing cheques, my body wasn't willing to cash in so it meant a hobble to the end and a jog to finish off.
So can you go from nothing to 64 miles in one event? Well it seems that if you have stubborn determination not to give up, and great mental strength, anything is possible and it's not till you challenge yourself you know what you can achieve.
Thanks to James's support and motivation, keeping me in pain killers and plasters, I got round. We started and finished together and on this amazing journey.
Going back to work on Monday was hard, and got harder again on Tuesday until someone pointed out that post race blues are really common and probably what I had. It was a feeling I had never experienced before, as I had never done anything like this before. The weekend event went by so quickly, and because you are so tired and everything seems to run on autopilot - it's a surreal feeling looking back and thinking 'Did I really just do that?'
So I have been told the best way to beat the blues to to go again, so even though we are broken and walking strange I want this amazing feeling back, and we are already planning our next one.
Would I do this event again....Hell yes as I want to beat my last time!!!
What will you do next to Challenge yourself?
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**Disclaimer**
Now before I get started, I am not an expert on everything cycling and many of the things below are just what I think work best for me!
Now, how many times have you driven or cycled by someone and thought “God, he can’t be comfortable”. Chances are the rider probably isn’t. It’s so important when you buy a bike that it’s the correct size for you and getting a bike fit is highly recommended before you venture on any ride. This will minimize the chances of picking up a little niggle or injury like lower back pain or knee pain for example. It will also make your rides far more comfortable.
TOP TIP – Chamois Cream for those longer rides. You’re welcome.
Look after your bike and it will look after you. Keeping the bike maintained is so important. Keeping your drivetrain clean in particular will increase the life of your chain, cogs etc. Now that being said you don’t need to give it a deep clean after every ride. Obviously, the weather conditions and the terrain you’re cycling on will have an influence on that. Sometimes even too much cleaning can be bad for your bike because it can wash away grease and lubricant needed in important components of your bike. Also, don’t forget to re-lube those important bits.
TOP TIP - You’d be surprised how clean you can get a bike just by using a couple of baby wipes.
If there’s no café stop on a long ride then frankly what’s the point. Having a café stop is an essential for a long ride. Gives everyone a chance to refuel, top up water bottles and have a loo break. Usually, a café stop will be around the halfway mark or turn point of your ride and I’ll regularly plan a route around a café stop. There are some great café about the place and a lot of which are biker friendly. Some around by me have track pumps and spare inner tubes just in case.
TOP TIP – Check opening hours of the café.
Keeping your energy levels up through a ride is so important as well as keeping yourself hydrated. Bonking is horrendous and can be dangerous. Taking plenty of fluids and food is a must. My general rule of thumb is to drink every 15mins and eat every 30. Using a carbohydrate drink for your drinks bottles is great to assist in keeping the energy levels. I also take some hydro tabs with you to put in your bottles once they’ve been topped up in the café stop. I tend to always have a bag of fruit pastilles in my back pocket for fuel on the move.
TOP TIP – Try the brands to find which one suits. Some brands do not agree with my stomach at all where some that I find fine don’t sit well with others.
You may think yeah I’ve got all the tools I need in my saddle bag. But have you actually used them yet? There are some essential maintenance things you’ll have to learn sooner or later. Probably the main one is changing a tyre. There are some great how-to guides on the internet especially one by fellow Primal Ambassador Rachael Davies https://www.primaleurope.com/blogs/news/changing-a-tyre-made-easy-with-rachael-davies
TOP TIP – Chuck a pair of rubber gloves in your saddle bag for DIY jobs when you’re out and about because no one wants black oil on their hands and kit.
Now weather forecasts get a lot of bad press for being utterly wrong. However, they’re still worth a look. I wouldn’t check the weekend forecast on a Monday but I’d leave it until Friday night which would probably be much more accurate. This will help with route planning, kit options and which bike you’d choose to take.
TOP TIP – I tend to plan my routes so that I’ll get any headwind done at the start rather than at the end when you have a number of miles in the legs.
I’m a huge fan of arm and leg warmers rather than bib tights or long sleeve base layers. There are a couple of reasons why but the main reason is that they give you options and flexibility. Even in the early summer mornings can be chilly but you don’t want to have a thick base layer on when the midday sun comes out. Again you can assess when you’re sipping your coffee and eating your wedge of cake in the café. Primal do a good range of these so make sure you check them out: https://www.primaleurope.com/collections/mens-warmers
TOP TIP – No need to wear a waterproof if it’s not raining. You’ll bake.
Joining a cycling or triathlon club was one of the best decisions I made for many reasons. They provide excellent opportunities to ride and train and learn from other likeminded enthusiasts. If you have a good club in your area there can sometimes be things going on every day such as club rides, Time Trials, Cycle cross, Mountain Biking to name a few. People can sometimes be training for the same events or a sportive and it can avoid lonely rides on your own.
TOP TIP – There’ll be a range of abilities within a cycling club. Make sure you ride to your own ability.
Now this is just a personal thing but I prefer a higher cadence. I cycle with some mates who are the opposite and who’ll happy churn out a low cadence all day long. You’ll soon find out which one works for you. Once again, stick to what you’re comfortable with. Even in the pro’s you see varying cadence speeds. Example watch Chris Froome and Tony Martin in a TT, very different speeds.
TOP TIP – Get yourself a cadence meter. Not too expensive but will be handy for you to monitor your cadence.
Now this is a debate that will rage on and on. Once again I am no expert and I’m not saying which one you should do but for me, outdoors wins every time. I don’t want this final tip to turn into a rant, but for me cycling is all about getting outdoors. I spend most of my days in front of a computer screen because of work, why would I want to set up my bike indoors in front of yet another screen? Again just my opinion.
TOP TIP – Even if you’re thinking of getting a turbo trainer ready for winter where you won’t be able to ride as much; well, some mudguards and some good waterproofs could be cheaper.
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In the dark, the riders start together from the Race Village at the Sanctuary Hotel in Luang Prabang. As a pack, we cycle along the Mekong. After 20 km the sun rises above the river, a spectacular sight with the surrounding mountains. The thermometer is already 30 degrees in extreme humidity, a taste of the heated battle that would follow in the afternoon. After 120 km, I reach the first long climb in the four-man lead group and quickly break loose from my companions. After the pass at 1200 meters, it goes constantly up and down through small villages and dense jungle. At a height, it is a few degrees cooler and just bearable. Unfortunately, I find nothing to eat on the roadside except bananas and was already warned that restaurants need a long time.
After a fast descent, I reach a long valley. The road passes rice fields and small villages. The thermometer shows now 43 degrees and the tires stick to the melting tarmac. I drink over two litres in an hour and it's still not enough. After 250 kilometres I stop and order a noodle soup. The food situation has drowned me and I urgently need to refuel. During my break, a few cyclists move by and I pick up the chase. In the evening I reach the jungle and it is an adventurous feeling to be alone on the road. Suddenly a big snake crosses the street right in front of me and I instinctively jump over. I try to interpret the jungle sounds and my imagination becomes very creative. After 15 hours I reach the first checkpoint and decide to spend the night there. The heat and the jet lag made me tired and it does not feel safe to ride through the night.
When I continue cycling at dawn, I am surprised that I am still in the fourth position. The extreme heat has bothered everyone and only two have pushed through the night. We continue along the Mekong with one 15% ramp after another to the border with Thailand. Here the route turns west and there is a 100-kilometre stretch on a small road through the jungle. The road conditions are extremely bad and it goes up and down steeply. The day before I had a 26kmh average speed despite more than 4,000 meters of climbing, today it is not even 18 kmh although I feel strong. When I reach the beginning of the Kasi pass after 220 kilometres, there are already 5,000 vertical meters in the legs. At the top of the pass is Checkpoint 2, and I'm firmly on track for the podium when my bottom bracket loosens right at the beginning of the climb. Repair attempts fail and I find a guesthouse for the night.
There are still 250 kilometres and 6,000 meters of elevation in front of me but giving up is not an option. On the other side of the pass, there is a car mechanic and I push my bike the 30 kilometres to the pass. Unfortunately, the repair attempts of the mechanic also fail and I now decide to push the bike to the finish and to be there before the finisher party on the evening of the fifth day. I mostly walk barefoot until the asphalt gets too hot at midday but still can roll down the passes.
Although it is not what I had hoped for, I still have fun and now have more time to discover this beautiful country. I just make it to the finisher party in last position but still within the time limit.
In two months I will be riding BikingMan Peru and the Andes will surely be a great adventure as well. More on jonasdeichmann.com
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“Thank you for placing your order with us: 1x Felt F75 Road Bike 58cm frame White/Black/Blue”
The rest, as they say, is history and many many miles later the felt is still going strong. I was now a cyclist…
Just over 6 years later I filmed a short clip of myself on a cold wintery commute to explain to the social media world why I’d like to be a Primal Ambassador. A few weeks later……. BOOM! I’m in.
I remember getting tempted by the idea of buying a road bike after watching Bradley Wiggins winning the Tour. I recollect sitting in my front room, laptop open clicking checkout on a road bike where it’s safe to say I had no idea what I was doing.
Following on from my little shopping spree, I soon began browsing for local cycling clubs which introduced me to Bynea Cycling Club. This is where my relationship with Primal first started as Primal was their kit supplier.
A few club runs later and a few chats with others in the peloton I got introduced to the concept of multi-sport events (Duathlons and Triathlons). Again, without much prior knowledge, I found myself getting a place in the Mumbles Duathlon. That event on a cold March morning was an eye opener but it was safe to say I was hooked and thought I could do a swim as well before that no problem. It’s easy right?! Here, a triathlete was born.
The triathlon bug is unlike any other I’ve encountered. It’s contagious, it spreads like wildfire and it’s damn expensive. It’s introduced me to a whole new world of fitness and wellbeing as well as introducing me to a whole new friendship group of like-minded individuals. Until you do an event like a tri’ it’s hard to explain the sense of comradery. When some complete stranger who passes you during the race shouts “Keep going mate, you’ve got this”. Triathlon is truly something special and can inspire people of all ages, shapes and sizes to achieve something they never thought possible.
Now in 2019, I’m entering my 7th year of triathlon with around 20-25 events under my belt including a London to Paris Charity Ride in 2014 and the unforgettable Ironman Wales 2016.
Primal has been a part of this journey from the start and I use in all of my events, weekend rides, and my commutes all year round. The quality of the Primal kit is unlike any other, and it can endure miles and miles of riding. In my eyes, this is a journey that won’t be stopping anytime soon, and I know Primal will be with me all the way.
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However, for the last week or so I have been feeling a bit better, I feel brighter, my body is responding better and I haven’t been feeling like I have been run over! Therefore I am making the most of the days I feel better and getting out to train when I can.
In 2019 so far I have cycled a grand total of 304 miles, of which 106 of those have been ridden in the Easter week!
On Easter Monday I joined the London Phoenix CC Easter Classic sportive. 70 miles through the Essex countryside. A big ask from my body as I haven’t ridden anywhere near that distance so far this year, but with the Primal Two Ton Tour fast approaching I am determined to make it to the start in my best possible shape. We all have to start somewhere so this weekend proved the perfect opportunity.
For those of you who read my blog post about this event last year, you might remember that there were flooded roads, many punctures, torrential rain and it was a thoroughly miserable affair. This year the weather was glorious! The roads were dry, the sun was out, and I barely recognised the route.
This made the whole experience a lot more pleasant. There were a large number of cyclists from RomfordCC riding the event (my local cycling club) and a couple of the ladies had offered to ride with me and keep me company as I was worried about surviving the distance and being rather slow. This is a great benefit of being in a club, the members become friends, and all help to look out for each other. I was incredibly grateful to Joanne and Nadjie for riding with me.
One thing that has become apparent whilst I work to regain my health and fitness is I need to learn to pace myself. This often means taking things slower and limiting my effort to ensure I manage to complete the sessions. This event was no different, I knew that if I pushed too hard at the beginning I would be broken and stranded by half way around the course. So it was more important to set out steadily and be sure of making it to the finish.
This was easily done on such a pretty course in the sunshine, the views were gorgeous and the miles passed quickly. Although I was really pleased when we made it to the mid-way feed stop and had a chance for a flapjack and a cup of tea! Many of the RomfordCC riders had already made it to the feed stop so it was nice to be able to say hi and get some extra encouragement, a quick hug goes a long way for some additional motivation.
Personally, my motivation for the second half of the course was knowing there was an ice cream van in the car park at the finish line.
So, my tips for getting back to fitness after an illness or injury are these:
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The TyreKye - A Godsend!
How to change an inner tube.
THE most important part, pause the ride, take a selfie, post it up on social media and wait for your cycling friends to turn it into banter fest or offers of help. Meanwhile, make sure you have taken yourself and your bike away from the side of the road into a safe place. Fumble in the saddle bag for an inner tube (finding an old plaster and a mini pack of Haribo you forgot was in there) find your tyre lever, multitool (allen key set) and your pump and make sure your valve is the correct size for your tyre.
If you manage to do all of this on your own then give yourself a pat on the back and enjoy the satisfaction of a happy and apprehensive ride home. If you manage to do this for a friend, coffee, cakes and bacon are on them, for how long, depends on the efforts and time taken and hereby includes said treat for all those on the ride suffering the wait (although secretly they don’t mind as checking their notifications and uploading photos takes the mind off getting cold).
So, there you have it, how to change a tyre. I hope this doesn’t happen to me on my next ride but if it does, I will be taking my own advice and referring back to this blog post…
Until your next ride, stay inflated.
]]>I find that I can appreciate running and enjoy it when I’m running slowly which is perfect as I look to run into double figures on the mileage and try to follow The London Marathon training plan, occasionally taking my dog Roo with me on my short runs. Sometimes I don’t have much choice when she sees me tighten the laces on my trainers and comes bounding over, pinning me to the wall, her tail wagging in excitement. Being half collie, half springer she has lots of energy and is happy to trot along next to me and I enjoy her company.
In the past, I have had a real love-hate relationship with pace and thought I couldn’t really be classed as a runner if I wasn’t pushing for a distance in a certain time and because of this I really lost my mojo which took a while to come back. Thanks to my friends in the Team Power, R.U.N Marathon Training and Support community whom I met when training for London in 2017, really helped me find my enjoyment for it again. I run for “fun”, I run to challenge myself, I run to encourage others to show if I can do this so can you and of course I run for the medal, so I am looking forward to meeting up with the group again this year at The Excel centre when we collect our race numbers and timing chips then gather at the start line on Sunday, some in fancy dress or in colourful running gear like my Primal Alpine Camo leggings. The buzz and excitement of the event as the helicopters hover above, the tv crews wonder about looking for people to interview, the last-minute dashes to the loo and the fancy-dress costume adjustments made before the big countdown in the coral as the gun goes off.
If you are one of the lucky ones taking part in your first marathon this year, whether through ballot, charity or in the case of one of my colleagues, totally unaware his wife had signed him up until he received the ‘Congratulations You’re in’ magazine, then you will probably be feeling a mix of excitement and nerves, 26.2 miles (or 28 if you end up weaving in and out) is no mean feat. But just remember on the day to make sure you enjoy it, don’t get carried away at the start and push off too fast then blow out halfway along the course and miss seeing what’s around you. A number of my friends have said they missed seeing the iconic buildings, the World Record attempt runners, the iconic rhinos, and a lot of things that make this event so special and so much fun because they had their heads in the zone to complete the event in their planned time that they trained so hard for. The thing is we all have a perfect scenario in our heads and we try to train for this so you expect the race to go accordingly. This was me in 2016 until my fate at mile 12 on Tower Bridge with another runner meant I hobbled over 14 miles to the finish line and I hadn’t accounted for this situation in training, I just spent a lot of time leading up to the day trying to avoid people with colds and bugs. When I collected my medal I told myself I needed to run it again so it could be like I had planned, flawless and not letting those I was running for down, I was annoyed and angry with myself for not being able to complete the marathon how I had trained and planned for, that I couldn’t accept my achievement for a long time which now sounds a bit ridiculous but after pouring our hearts and soles (pun intended) into getting the preparation right, I couldn’t have it any other way, but 26.2 miles is the same distance however you manage to get around the course. In 2017 I made sure I took a memory from each mile, high fiving other runners and spectators, laughed with people along the route and I loved it. Having gone to support a friend and cheer on a cousin in 2018 which happened to be the hottest VLM on record I told myself there was absolutely no way I would run again….and here I am! I can’t help myself.
You have to be disciplined when training for a marathon and in my own humble opinion, this comes into its own if you can train a few times over 13 miles. On the day If you need to walk, do it and use the crowd to your advantage to help pull you through when you can, you won’t be short of encouragement as the streets are lined 5 deep in places with spectators cheering you all on and the noise is incredible in places. I remember in 2017, one lady yelling ‘go on Rach. You’re nearly there’ I was at mile 3 and she has spotted my name on my running vest, she had me laughing and little things like calling your name can really spur you on. Don’t forget to put on your best-run face as you run by the TV camera crews along Cutty Sark.
As you pass by you will run along the residential streets to the sound of reggae and dance music playing from the balconies and pubs before arriving at Tower Bridge, you’ve hit a major landmark, it will feel amazing as you turn off the bridge with the roar of cheers and clap of the crowds as they carry you round into mile 13 which then becomes is a bit of a mind game, that’s when you run alongside the other runners at mile 22 in the opposite direction, just a barrier and a number of stages set up to entertain the crowds to separate the distance. Those runners are 9 miles further than you and closer to the finish line, they look strong. As you make your way towards mile 15 the road gets sticky as the hundreds of half sucked energy gels from the feed station are strewn along the floor for a least a mile. You begin to notice the handmade signs people are holding up ‘this is a lot of work for a free banana’, “We Thought They Said Rum” or something about toenails.
Mile 18 is when it gets loud, as the crowds gather along the streets around The Quays, the noise of the steel band echoes up the buildings as you pass by but there are still 8 more miles to go. You may wonder how some people manage to still run effortless, you will see other runners looking exhausted and you may even begin to feel a little overwhelmed or spurred on by seeing the determination of the charity runners, military and emergency service all travelling the same distance and route as you push through. Their pace, their run. You look behind you and see a rhino coming into view and if you have been counting how many you have seen already, by this point it can turn into a game that keeps you going, do you want to be overtaken by a runner in a giant fibreglass suit. The choice is yours and you may even shed an exhaustive tear, go on, it's allowed, even in front of thousands of people cheering you on and it's not daft nor silly.
By the time you reach The Embankment you are on the home run, everything hurts but you get a boost by the crowd and you get a second wind, someone may hand you a banana and right now you don’t care about taking food from stranger, Your second wind is enough to make to the Mall, you may even hear the Karaoke runner coming into earshot singing 500 miles, he must run an ultra-marathon with the constant back and forth entertaining everyone as he goes singing by. You see a sign ‘600 meters’ to go, and there up ahead is Buckingham Palace coming into view, then the 200 yard sign, quick get your game face on, smile for the camera, the world is watching and you find that last little bit of energy and determination to break into a little sprint to get across the line to the smiling faces of the stewards handing you a medal and a goody bag….and that’s it, you’re done, just like that. You stop and look around spotting a few strangers who have for that fleeting time along the route been your running friends and you give each other an exhausted pat on the back and go and find your letter zone to meet your support team, your legs not knowing if they should be walking, still running or resting and even though you have burned off all those calories and run over 56000 steps, all you can think of is..Prosecco…or is that just me and what your official time was before checking the mountain of good luck messages you received on your phone.
You are now a marathon runner and with a shuffle and a painful manoeuvre up and down the underground steps through the tube station you wow never to run a marathon again, you will probably tell every other marathon runner on that tube holding their see-through bag and medal the same thing, “I am NEVER EVER doing that again”. But don’t worry, this is only a temporary feeling. You will be back!
Post marathon you can pop on your recovery gear like the Primal Camo, Alpine or Stone Cropped Leggings, don your Panda Socks, your oversized marathon finishers t-shirt and your Primal Shasta Traceuse hoody and relax a little, you’ve earned it. Unless you have to go to work then you better be sat at your desk with that medal retelling the story of the run to everyone who walks by.
Whatever you do, make sure you enjoy race day, after all, you have trained hard for the event and this is your victory lap, your run, your #happytrail so do it your way.
Until next time.
Rachel
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I confess that over the autumn and winter months I have crossed over to the “dark side” and have been enjoying every moment of riding off-road. It’s a “its not you, its me” thing. I will always love riding on the road, putting on my Aqua Helix range of cycling apparel to match by beloved Liv road bike and challenging myself and my fitness as much as I can, but I have started to really get into appreciating the challenges of riding through muddy, twiggy, grassy terrain and finding obstacles along the way to practice my cyclocross handling skills. The appreciation of being able to ride off-road when it has been raining or snowing or when the roads are still icy at ten o’clock in the morning, knowing that if I fall off, I should have a softer landing than tarmac….in most cases, although there are more chances of me falling into a nettle bush and the pleasure pain of the stinging, tingling itch through my Primal Dawn Women’s Bib tights!! It’s been great to take my Ribble CGR out and turning the ride into a mystery tour, you don’t even have to go very far to get a good ride in. Road riding takes you on an adventure along the straights, with a hill, or a left and right turn, junctions and cross roads; riding along a grassy field you can go left to right, up or down, across, over and under or zig zag your way along a short route and it can be just as tiring riding 14 miles on grass and mud as it can be riding 40 miles on the road. One of the things I like about being off road is the quietness of it (apart from the sound of my own wheezing). Riding away from traffic and seeing more of the hidden landscape around me, the hidden gems and the additional freedom all through the simplicity of my bike. To most of us, the bike is a mode of transport to get us from A to B, to exercise and have fun. Anything is possible on a bike and I am fortunate enough to have more than one bike to create my adventures so I am lucky.
One of the issues that I look upon and appreciate more each time I am riding is that in the UK we are fortunate to take advantage of the bike if we have one purely for fitness and fun and that accessing a bike shop on or offline is pretty easy, although through our own choices, can end up being a very indulgent and expensive trip. We also have the choice to be wasteful with our bikes, leaving them to rust in the elements and not caring for much them. Having caught up recently with a friend, Alan, who I hadn’t seen since our ‘Tour De France’ adventures in July, he had not long been back on UK soil having spent some time out in Kibera, Kenya. As retired police officer he now volunteers his time to a charitable organisation called Red Rubber Ball. Alan, along with 18 other volunteers had travelled to East Africa and spent the day with the Kibera Cycling Club, providing them with 6 new bicycles and putting them through their cycling proficiency. The Kibera Cycling Club was set up by the Red Rubber Ball charity, partnered with professional and volunteer cyclists of Safari Simbaz Cycling Club within the grounds of the Raila Education Center in the Kibera Slums of Nairobi. The project supported by non-other than David Kinjah; world class cyclist and coach and who had been the coach and mentor who led Chris Froome to professional cycling with Team Sky. Chris had encouraged Kinjah to continue the legacy and set up The Safari Simbaz whose motto is, “Reducing poverty through the power of the bike”. Between RedRubber Ball and Safari Simbaz Cycling, their aim is to empower and educate those with limited access to secondary education. The fact that a simple bicycle can provide so much to those who without their help, would likely to turn to crime, gangs and more.
Through Alan I had been put in touch with Kinjah and spent lots of time reading about the work of the cycling clubs and reflecting on how this simple mode of transport, the bicycle, can, like music be a universal language. I am not getting deep and meaningful here but even for the kids and adults here in the UK, the simple skill and advantage of having a bike and being able to ride leisurely, play with friends, get fitter or learn the basic maintenance skills so that they can look after their bikes and make it more of a hobby are literally priceless, relative to the opportunities it leads to. Which leads me nicely on to one of the up and coming projects by a local organisation where I live, Active Fenland. I had been approached in the summer by the organisation with the plan to help get local people active and out on their cycles, not just adults and children who can already ride, but those who are sedentary (meaning not very active…I had to explain that part after some comedic confusion with my friends thinking it meant sedimentary). The project is in its very early stages and one I am very keen to help with, not just myself but for with the involvement of my cycling club along with the guidance and skills of our club coach. Its easy to assume that every adult can ride a bike but not everyone can and not just learning to ride but also to help some of the more deprived areas in our community be more active together. I get very excited by anything that will encourage people to ride a bike and the same goes for our club coach Matt, who through our recent meeting with Active Fenland was even more enthusiastic than me, so I couldn’t get a word in edgeways, taking a leaf out of my book for a change and I am sure I will be silenced more often than I dare think when I take up the next set of his cyclocross coached sessions which will continue in the next few months.
So, I am sure I have answered my own question, what is my next challenge? Last year it was the triathlon, which I hated so much thanks to a panic attack in the open water and spitting out reeds that I will need to try it again one day, so not to leave my experience on less than positive. I have my 3rd London Marathon in April, although the hip/psoas muscle is causing some issues that my osteopath is working on, and I can always walk or Jeff it. Having watched the final Eastern Region Cyclocross race held locally at Milton Country Park I now know what I wish to challenge myself in, taking part in at least one of the 2019 CX races. It will be hard, no doubt but having seen all levels and ages of rider taking part, the encouragement from the spectator, the cowbells and the popularity of this event makes me feel that I can do it even if I am last. I don’t always like to sit in my comfort zone and having spoken to a few friends who have challenged themselves by taking part say they love it. “Yes, it’s a complete lung buster” said one of my CX buddies who is in his first year of Cyclocross but as he is a GP, I am taking that as ‘I won’t die (of embarrassment) stuck, wheezing in sludge right next to the biggest crowd of spectators’ on the course. I am sure if he says he and his 12-year-old son can do it and see the improvements each week so can I survive my first one. By the end of the year I hope to be writing about the experience and wondering why I was even worrying.
So it could be quite another busy year, not just setting my goals for the rest of the 2019, taking part in CX racing, riding on the road in a Velo29 event in which Primal are the kit sponsors for the second year (very good choice) or attending Six Day London but helping the community to experience what I and many of my cycling friends feel every time we get out on our bikes, the freedom to be a big kid on two wheels and encouragement to achieve their goals!
Until next time
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]]>Balancing work, family life and training can be hard enough but as females we also have to balance the effects of our hormones which can be difficult to say the least! Alongside this being a female involved in sport at any level these days is tough because of the desire to be a certain body shape or physique coupled with the constant barrage of faddy diets on social media. This can put females under incredible pressure to loose weight which for some can lead to disordered eating and long-term health effects.
Good Nutrition plays a vital role in making sure we look after our bodies from the inside out regulating our hormones, bone health and fertility and giving us the energy to meet the demands of sport, work and life. Get your nutrition right and you can reap the performance rewards, get it wrong and you can feel tired, moody, lethargic and can run the risk of developing illnesses and injuries – nobody wants that!
I’m here to tell you that you can train, look after yourself perform at your best and have time for the things that are important in your life, it’s just sometimes you need a bit of help and sound evidence-based advice to get you there! Read on for some expert Sport Dietitian Nutrition Tips on how to look after yourself as a Female Endurance Triathlete.
Lastly Be kind to yourself and Have confidence in yourself because YOU ARE AMAZING! VP X
http://www.victoriaprendiville.co.uk/
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