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Tuesday, 27 February 2018

To Ride Or Not To Ride – An Internal Monologue

Author
Cycling brain
The conversation between head and body when you’ve been cycling too much.
Head to body: I’m up for this, let’s have it!
Body to head: I’m not so sure, I’m a little achy. We cycled three big days back to back this week.
Head: That’s true but I feel great, come on, stop your whining and let’s get out there. Rule 5 yeah?
Body: Rule 5? How old are you? I thought you were the wise one?
Head: OK, you’re right, that was a bit infantile. It’s just bants though ain’t it?
Body: Bants? I’d check my playground dictionary for a definition but I’m too tired.
Head: Look, the weather is great, let’s go out and enjoy it, the summer’s been miserable so far.
Body: Very true although I’m still tingling a little from the sun. Can’t think why, perhaps because we were out riding all day for three days this week.
Head: Christ, anyone would think I was asking you to ride LEJOG or something, it’s just a Sunday social ride with the club.
Body: Is that the same club ride that motors back into London and has me hanging on for dear life?
Head: Yeah, but we can just take it at our own pace.
Body: Who’s kidding who here?
Head: Look, how are you feeling?
Body: Not too bad, thanks for asking.
Head: You see, you’ve got one more ride in you, then we’ve got a week off.
Body: Maybe, but do you remember what happened the last time I said I felt good after lots of riding?
Head: Sort of…
Body: Ha! You know all too well what happened, here, look at this [Body shows Head all kinds of line graphs – TRIMP, Fitness and Freshness]. See that line there, that one that says tiredness, how high is that?
Head: Very high [Head drops his head sullenly]
Body: And this one, the one that says Form, how low is that?
Head: All right, all right, don’t bang on about it, what is it with you and numbers anyway, what are you some kind of robot?
Body: You’re the one who thinks I’m sort of robot.
Head: Come on, ride with heart, with feeling, where’s the romance gone?
Body: So it was romantic the last time we overdid things and it took us a month to recover was it?
Head: [sulks]
Body: Look, let’s rest now and then we can head out next week fresh, fit and happy, yeah?
Head: Suppose [bottom lip quivering]
Body: Don’t be like that. It’s August. The Vuelta is on TV tomorrow. You like the Vuelta don’t you?
Head: I guess [head lifting a little]. And we can plan next month’s rides too, get them graphs of yours sorted.
Body: These are your graphs, but yes, we can do that. See you’re feeling better already.
Head and Body sleep together that night and get a good night’s rest. The next day they pass by the cycling clothes Head had made them pre-prepare the night before for the now abandoned club ride. They’re both a little sad to see the kit. Head looks at the time.
Head: We could still make it…
Body: Don’t be silly. Let’s have breakfast, come on, treat me to some eggs and bacon. Protein, it’ll make me stronger and we’ll soon be back out on the roads.
Head says nothing although throughout the day he continues to ask Body how he’s feeling. Body suggests sneaking out for a late evening ride would undo all their hard work and Head knows body is right but he just can’t accept the truth and he can’t understand why.
Behind the scenes, hidden from view is Heart, pulling the strings that cloud Head’s judgement.
For further information log on website :
https://humancyclist.wordpress.com/2016/08/21/to-ride-or-not-to-ride/

The Wonder Of Cycling In The New Forest

Author
Cycling in the New Forest
The New Forest is an amazing place to cycle.
 A plethora of tiny lanes, lost to the world. Riding beneath the trees, between horses and ponies and donkeys, green everywhere, a carpet of purple heather, the smell of fern, of pine.
A look up, a quick glance of the sea, sail boats rocking in the Solent. Hills? There’s few to talk of, gentle rises here and there, road surfaces excellent. If I could build a hill free cycling paradise it would look a lot like the New Forest. Only with even more donkeys.
A boat party on the River Thames was probably not the best preparation to ride further than I have for ooh, 2 years! Distance hasn’t been my thing ever since I exhausted myself in the summer of 2014 with multiple century rides, week after week. Short, sharp rides have replaced the epic. Yet I loved this meandering wonder and had almost forgotten that end of day feeling, the pleasure of so many miles in your weary limbs.
Hungover, it was one of those rare feats when the more you ride, the stronger you become. Perhaps not too hard when you feel so bad to begin with. I’d been feeding the hangover all morning but could not sate its desire for fat, lots of fat. I’ve never eaten so much on a ride (note to self, eat more on rides).

New Forest cycling route

New Forest Sportive Route
2013-2015 Wiggle New Forest Sportive route, left to right, slowly leaving the forest
Sun burning bright, I’d timed my day off work to coincide with one of the best days of the year. I followed an old Wiggle New Forest Sportive route from 2013 (thanks Strava!), back before the event moved further and further out of the forest in the face of local NIMBY pressure. I say pressure, it was more vigilante, with tacks added to the course because cyclists dare use ‘their’ roads. Fortunately tempers seemed to have calmed in recent years.
The forest is covered in signs saying “Pass horses slow and wide” yet many drivers had no qualms speeding past me in a classic punishment pass. Yet these are the minority. Folk here are super friendly. People randomly waved to me, most spoke to me and the majority of drivers were very patient.
The route was exceptional, all quiet roads but for a few small stretches. I sampled some sumptuous parts of the forest. I spent the first hour just saying ‘wow’ out loud as I cycled down Rhinefield Ornamental Drive, one of the many highlights of cycling in the New Forest.
Now, I’m many paragraphs into a blog about the New Forest and I’ve barely mentioned the wild horses, or to be more precise, ponies. Yes, they are magnificent specimens, often wandering willy nilly in the road to have their photograph taken (I’m pretty sure this is their intention).
New Forest donkey
Cute alert. Donkey or child’s rocking horse?
Yet the king animal of the New Forest is not the pony but the humble donkey. Donkeys are amazing. Have you ever seen an animal looking so depressed, so abject, so goddamn bored (humans aside that is)? Always makes me wonder why DreamWorks chose a donkey to be the cheery buddy to Shrek. Happy donkeys are not. Super cute though. There’s just no way I could pass these little fellas without taking a photo. You just try. It’s impossible.

Feed me fat

new-forest-3
Lunch. It was time to answer the call of the hangover man. Feed me fat and salt. I duly obliged, exceeding expectations when I managed to find a hot pastry that contained no less than the full bevy of ingredients from a full English breakfast. Oh yeah. Wash it down with a can of coke, job done.
A couple of cyclists chatted to me on my lunch time bench, recommending a whole host of places I had to see. At the time these were just place names but I’m pretty sure the Wiggle route ticked them all off. Satisfying.
Lunch took some digesting, about ten miles. Yet the mild discomfort was worth it. Energy came flooding back into my legs, this donkey transformed into a prime stallion (see what I did there?).
The miles flew by. Normally I’d be clock watching and checking how many miles remained. Not this time. I wanted more. I felt like I could ride forever.
new-forest-6
Which is good, because up next was a cheeky 25% ramp up Blissford Hill, the only real hill on my route. Steep, but short, it’s a matter of weaving up, so many miles in your legs you travel sideways, crablike.
Shortly after I hit Deadman Hill (aye, that’s a thing) and guess what, a block headwind strikes. No problem, not for the man who ate a full English breakfast wrapped in a pastry. The pain soon over, I was almost done, enough energy to allow a quick childish smirk when I saw the Sandy Balls Holiday Park (indeed) and I was home. What a day.
I cannot recommend cycling in the New Forest enough. Go. Go now. I’ll be back in the autumn when I imagine this ride becomes even more majestic.
Oh – and if you have the time, head down to the coast, take the ferry to Sandbanks and ride over the Purbeck hills towards Corfe Castle (route and gpx here). Brilliant.
For further information log on website :
https://humancyclist.wordpress.com/2016/08/14/cycling-new-forest/

The Hierarchy Of The Road

Author
Hierarchy of the road
Respect. That’s what missing from our roads. Nobody respects anybody. Drivers in cycle lanes, cyclists on pavements, pedestrians in cycle lanes, cyclists running red lights, drivers speeding. It goes on. We’ve become a self-entitled, self-centred, self-important society. A self society. And it’s ugly, real damn ugly.
Sure, we must look out for ourselves but at all costs? What does it cost to look out for others? To respect and care for one another? I can but dream. We cyclists often feel like we’re on the receiving end in such a world, and it’s often true, yet we also ignore others in the pursuit of the self. I count myself amongst that number.
I’ve commuted in London by bike for well over ten years. In that time, I’ve had hundreds of pedestrians step into my path. Two of them had the misfortune to feel steel against skin. Ouch.
Both incidents were many years ago in my (more) reckless youth. Not that either would have been classed as my ‘fault’ in a court of law. Yet this is beside the point. We should rarely rely on our courts, the very same system that fines a driver more for killing a swan than a cyclist.
Truth is, I wasn’t respecting the road as a shared space when I hit those two people. I had adopted the attitude that pedestrians shouldn’t have been on the road, just like car drivers who think cyclists shouldn’t be on the road, an attitude sadly reinforced this week by the UK’s so-called transport minister (I don’t know whether to laugh or cry).
I now cycle with more care and attention, adopting what should be a worldwide philosophy, the hierarchy of the road:
Pedestrians >> Cyclists >> Motorbikes >> Motor vehicles
What does this mean for cyclists? It means pedestrians come first. It means you have little excuse for hitting a pedestrian. It means you give way to pedestrians crossing at junctions (just like the Highway Code advises for cars).
It means you look out for pedestrians crossing the road in traffic even when there is no crossing. It means you wait for pedestrians to cross the traffic lights when the light is flashing amber (again, as the Highway Code advises).
Even in both of my collisions, where you could legitimately argue the pedestrians should have taken responsibility to look out for themselves, I still believe I could have been a better cyclist and looked out for them (as I now do).
Cyclist running through pedestrian crossing
Cyclist runs a pedestrian crossing. The clue’s in the name.
Collision #1: Pedestrian jumps off the rear of an old Routemaster bus and straight into my path. I had no chance to swerve, to brake, to shout, to use a bell. So what could I have done? Simple, I could have slowed down, giving me more time to react. I could have given the bus a wider berth when passing, allowing those exiting the bus more space to depart.
Collision #2: Pedestrian crosses the road, filtering through the stationary cars stuck in heavy traffic, unaware that I am riding on the road near the curb. Pedestrian assumes it is safe to cross because the traffic on the road is stationary and they don’t even think there could be a cyclist coming. Out they step, right in front of me. Wallop.
As above, I had no chance of reacting but once again, I could have slowed down, I could have been aware that pedestrians are highly likely to be crossing the road and may not be looking out for cyclists.
Should they be looking out for cyclists? Ideally, yes of course, but all other road users should modify their behaviour to look out for more vulnerable road users. So is a cyclist to blame in every pedestrian-cyclist incident? Of course not, but slowing down and showing more consideration would reduce the incidents, the near misses, the intimidation.
What about taking responsibility for our own safety? Certainly, otherwise we’d not last too long as a species. Yet where do you draw the line? This logic is often used by drivers who believe cyclists should wear helmets in case they are hit by the driver of a vehicle who didn’t see them or wear hi-viz clothing because, again, the driver didn’t see them.
Following the hierarchy of the road, a driver should be driving slow enough to see everything (i.e. obeying the speed limit!), even a cyclist dressed in normal clothes. If the conditions are bad, they should slow (showing consideration for other road users) and cyclists should use a light (showing consideration to other road users). Drivers should expect cyclists on the road, just like I as a cyclist expect pedestrians to be on the road. The road is a shared space. It is not the preserve of cyclists or car drivers.
Cyclist riding on motorway
Still not convinced? Flip the scenario. Cyclist is filtering through traffic. Using the self-responsibility rationale, the cyclist should be looking out for drivers turning left across their path, car doors opening, etc. Right? Yes, of course they should be looking out for themselves, but drivers should look out for cyclists too.
It is not always possible for cyclists to leave enough space to avoid car doors opening. Drivers should check their mirrors for cyclists when opening their door and exiting the vehicle just as they would check for other cars when crossing the road. They should let cyclists move off from traffic lights and patiently wait to overtake etc. You get the picture.
People being considerate to others? An ideal? Here in the UK, yes a crazy dream in a country where a large majority of road users (of all types) have a sense of self-entitlement where only they and their needs exist.
Are there cases where the hierarchy of the road doesn’t apply? Sure. Pavements are not shared spaces, hence no cyclists or cars should ever be on the pavement. This is the domain of the pedestrian. Cyclists have segregated cycle paths. These are the domain of the cyclist. They should be respected by pedestrians as much as pavements should be respected by cyclists.
What about the car? Well car drivers, some of you may think the road is your domain but you my friend are incorrect. The only domain solely for cars are motorways. That’s right. Every other road is shared and therefore should adhere to the hierarchy of the road.

When shared spaces just don’t work

Cycling towpath dangerous
Copyright Simon Macmichael
There’s many examples. A shared path for cyclists and pedestrians can work. Cyclists must slow down to use them and use a bell. Pedestrians must look out for cyclists and avoid walking in marked bike lanes and look both ways when crossing them. However if the shared path is in a very busy area, e.g. seafront boardwalk, then I’d argue that a shared cycle-pedestrian path doesn’t work.
There’s just too many pedestrians and so cyclists would be better off either on the road (which should always be a shared space too remember!) or better still, on a segregated bike path. Often such shared spaces are badly designed too, which only adds to the confusion.
Where else are shared spaces unsuitable? Busy and narrow canal towpaths. It is unpleasant to be a pedestrian on a narrow towpath with bikes coming through. Here the hierarchy fails, not because pedestrians or cyclists have failed but because the space has failed as a shared space, it makes the experience unpleasant for the most vulnerable user of the space, i.e. the pedestrian.
Where else? Busy dual carriageways. Cyclists can legally ride on a dual carriageway. Should they? Not if they can avoid them. Vehicles moving at 70 mph (and over of course) and cyclists just don’t mix. Again, even if both the driver and the pedestrian are in a shared space observing all of the rules, the space itself is unpleasant for the most vulnerable user of the road, i.e. the cyclist. Of course it is not always possible for cyclists to route without hitting these horrid roads, again because of an infrastructure fail.
National speed limit signs on narrow country lane, UK
Speaking of fails, how about the common sight of the ‘National Speed Limit Applies’ sign (70 mph / 113 kmh) on a narrow and twisty country roads in the UK? Here madness lies.

So how do we achieve this Utopian ideal?

Shared space cycling
Consideration, nothing but an artist’s impression?
Good question. It requires a change in human behaviour, in law. The former takes generations but can be accelerated by a change to the latter. Changing the law is relatively easy, but what use are laws if unenforced? 79% of US drivers say it is safe to speed, 80% of UK drivers admit to speeding57% of cyclists admit to having jumped a red light (14% regularly).
How to enforce laws? First you need evidence. There’s not enough police to enforce what they perceive to be misdemeanours. Yet there’s enough drivers and cyclists on the roads with video cameras. Unfortunately such evidence is routinely ignored so again, you’d need funding to create an enforcement team. Where to get funding? Fines. You’d probably have enough revenue in a single month to fund such a team for years.
Once caught, you need justice. Points on licenses, fines, education courses, community service and ultimately prison. At the moment a few points or pounds here and there is nothing, if by a miracle of misfortune you’re caught. Should the chances of you being caught increase, the points and pounds will soon aggregate and will make you think twice about who could be filming.
So we all need to buy cameras and spy on each other? It’s a sorry state of affairs for sure but if, like naughty children, we cannot be trusted to regulate our own behaviour then others must do it for us.
What’s the alternative? I’d be interested to hear your thoughts in the comments. Self-driving cars offer hope. Programmed to obey rules, breaking traffic laws could in theory be eliminated. Assuming the programmers get the code right in the first place of course. Last, but not least, we can all try to modify our own behaviour and be considerate to others no matter our choice of transport.
For further information log on website :
https://humancyclist.wordpress.com/2017/01/15/the-hierarchy-of-the-road/

Monday, 26 February 2018

Rollapaluza Urban Hill Climb – Swains Lane

Author
Rollapaluza Urban Hill Climb
Climber’s cough plagues me. My lungs burn. It is six hours since I raced up Swains Lane in the brilliant Rollapaluza Urban Hill Climb race. Regrets? Sure, but only my tactics!
Hosted on my local hill, Swains Lane, a short sharp lung buster I’ve had an on-off relationship with for many a year. I’ve climbed it 94 times in 4 years, a tiny amount considering I think of this as my local hill. Why? Mentally Swains Lane has gotten into my psyche. It is the hill I think about when I talk about hill climbing, the hill I think about when I imagine pain. Lots of pain.

Swains Lane

Rollapaluza Urban Hill Climb 2016
Almost there
Many a moon ago, I was the fifth quickest rider up this hill, my personal best is now down to 17th on the Strava leaderboards. I remember that old ride, it made me happy for at least a week (I’d been focussed on this achievement for about two years!)
There’s just something irresistible about this hill. It’s a mere speed bump in the grand scheme of hills yet any hill ridden full gas will challenge you. Especially this one. It’s a bugger to pace correctly, with the steepest section near the middle leaving you with the hill climber’s classic dilemma: fast start or strong finish? If you think you can have both you’ve not ridden hard enough!
Tucked away from London traffic, walled on either side once you hit the halfway mark, the climb becomes your very own amphitheatre of pain, a walled colosseum where the ferocious gradient awaits, the crowd baying for blood, sweat and tears.

The race

Rollapaluza Urban Hill Climb 2016
Yours truly
This was my first Urban Hill Climb and only my second competitive race. Once again I loved it. Big crowds, lots of noise, photographers, commentary on the tanoy – this is as close as most of us will get to feeling like a pro.
Not that I felt pro when I crossed the finish line. I felt pains I’ve never had before despite many years of hill climbing. My hamstrings were crying, a weird pain I’ve never experienced. Lungs burning, I gulped for air like a fish out of water. My whole body was trembling so great was my effort. Not as bad as the chap who puked up though. Oh no.
I remember only snippets of the climb. Accelerating away from the start gates and reminding myself to stay low, to get seated quickly. Almost half way and checking my heartrate – high, but as planned, trying to pace myself for the steep wall ahead, of which I remember nothing! Steep gradient behind me, I was out of the saddle mashing a big gear way too slowly to be efficient, that horrible feeling of coming to a standstill. The finish, the pain.
How did I do? A modest 55th, my time ‘only’ 20 seconds off the podium. Those 20 seconds are a lifetime on Swains Lane yet my 3 year old PB is a good fifteen seconds quicker than this ride, so I have hope, assuming I’ve not long since peaked!
On the day I’d given the climb 100%. My only errors were starting too quickly (amateur!) and trying to grind my way to the finish when I would have been better off sitting and spinning.
All in all I was happy with my performance. The wheels have fallen off my training plan in the last couple of months and I never expected to set any PBs on this ride. My focus now is to continue my improvement in form with the aim of setting a few PBs up certain local hill climbs later this month.

Entertained by pain

Cargo bike at Rollapaluza Urban Hill Climb 2016
A welcome helping hand
Once again I couldn’t resist watching the pain faces of my fellow riders, clinging on for the finish line, weaving and wobbling, the weary dance of the wounded, the finish line their only hope of respite. Huge respect to the riders who rode up the hill on cargo bikes complete with small child in the front! Ouch.
It was great to see so many youth and women riders, super quick too, especially the youth, some of who finished in the top riders overall.
A huge well done to the winner, Isaac Mundy who smashed the course record and finished 10s ahead of the nearest challenger. Just 4 seconds separated places 2-15! Emma Grant took the QOM and David Dugdale was the strongest veteran. Nathan Huynh was junior champion from a very strong youth field (joint second in the overall too – wow).
A great day out courtesy of the organisers and volunteers, oh, and the weather gods who held back the majority of the forecast rain everyone had feared.
The next day I went hunting more hills, beating four long standing PBs, my legs loose, as if the race the day before had unlocked some new super hill climbing power. Or form, as others call it! Onwards, and as ever, upwards.

Image 1, Ben Scruton, image 3: Yours truly, courtesy of Andy Thornely (thank you)
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For further information log on website :
https://humancyclist.wordpress.com/2016/10/23/urban-hill-climb/

Cycling Truths

Author
No Pain No Gain Cycling
We cyclists lie to ourselves. A lot.
 Like most of the human race we rely on perception rather than reality. We are our own marketing managers and spin doctors, massaging reality to tell ourselves that all is well in the world. We are not mental. Well, just a little.
Little mind tricks are what keep us pedalling on cold wet rides or slogging through an interval or headwind. They make us better riders or enable us to hold our heads a little higher when we realise that yes actually, we do look a little ridiculous wearing Lycra and hobbling and slipping on our cleats in supermarket aisles whilst searching for cheap energy!

Cycling truths and lies

Rapha funny
This vicious headwind will make me stronger
I hate cycling and I’m never riding again
I love cycling in the rain
I’ve never felt less human
Intervals are enjoyable
Eugh, what is the point?
I will fix this bottom bracket
What time does the local bike shop open?
Today will be a gentle recovery ride
I’m knackered
This will be a gentle spin
Until somebody overtakes me
I’ll eat the perfect carbohydrate and protein blend when I get in
Food, give me food, anything!
These new bib shorts are amazing
My ass hurts a little less and the pain is enough to distract me from their extortionate cost
I don’t care about Strava leaderboards
I was slow today, must do better
These new Lycra clothes make feel so comfortable
Why do people at work look at me so funny?
I’m feeling good today
Let’s pretend that tailwind isn’t there
I’m excited about my first Cat 4 race
I wonder which lap somebody will bring me down?
Epic cycling race crash
I’m in control, honest, I’ve got this, look, I’m first!
I don’t need a new bike
But I want one
I’m a grinder, a real masher
My cadence is poor
I hate turbo training
Really, I do
Zwift is rubbish
I’ve not tried it yet
My commuter bike lights are 10,000 lumens
No more SMIDSY
Sportives are shit
I’m way too cool for all that nonsense
My bike weighs less than 7kg
I can continue feeding my real ale habit
Today is a rest day
It’s raining
These new wheels make me feel so much quicker
My average speed less so
I’m aiming to complete LEJOG in 3 days
I’m a little mad
I love cycling up hills
There’s no other way home
Steepest hill climb
I’m only riding sideways to avoid the glass
My Garmin reads 49.9 miles and I’m home
Better get back out and cycle 0.1 miles around the block
I’ll clean my bike today
Maybe next week, it’ll only rain anyway
Buying a new chain will prolong the life of my chainset
Degreasing my chain is a right palaver
My new saddle is 60g lighter
The extra padding in my chamois weighs 70g
I shave my legs to feel more pro
I’ve no idea why the pros do this
Sausage and bacon McMuffin is protein for recovery
Oh my god this is amazing I don’t care how slow I ride
I was taking it easy at the back of the group
I got dropped
Yeah I’ve a big stretching routine post-ride
The cake is on the top shelf of the food cupboard
That stage of the Tour de France was amazing
I saw the crash gif on Twitter
I’ve learnt to take it easy and enjoy cycling
I’m old and getting slower
I’m more of a sprinter
Wait for me at the top of this hill
I love riding in the rain
I’m time poor and don’t get to choose when I ride
Steel is real
I’m a slave to aesthetics
That was the perfect ride
I managed to stop for a pee without getting caught
Cyclists taking a toilet break
We really should store these bananas in our jersey pockets
I’m not quite race weight yet
I enjoy food
My new bike has electronic gears
My kids won’t miss Christmas this year
I don’t need Lycra
I’m not riding very far and have yet to experience chafing
Outside is free
Don’t tell anyone how much my bike cost and shhh, stop pointing at the Rapha labels
Anyone up for chat laps?
We can talk about my lack of training
My kit must be matching 
It’s the only way I’ll look good on a bike
Power meters? Pah, I ride on feel
I usually feel bad
I’ve just upgraded to Dura-ace
My wallet is much lighter
Protein is essential after a big ride
I’ll stop at the kebab shop on my way home
Yeah, my new jersey is Italian race fit
We all know I should have ordered the next size up
That ride was epic
I got a little wet
I’ve not been training much
I will crush you
What about you, what’s the little lies you tell about cycling?
For further information log on website :
https://humancyclist.wordpress.com/2016/10/09/cycling-truths/

Advantages and Disadvantages of Fasting for Runners

Author BY   ANDREA CESPEDES  Food is fuel, especially for serious runners who need a lot of energy. It may seem counterintuiti...