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Whether it's five miles or five hundred miles, riding a bicycle is more fun than anyone ever told me! My New Year's Resolution to cycle 10 miles a day or 40 minutes on a spin bike has meant that by the end of May I have cycled 2,600 miles! Because of my cycling wardrobe the weather has not stopped me from cycling (unless it really is -5 degrees or with wind gusts of 25 mph). Cycling in style and in comfort is really important to me as I don't really want to be covered in logos looking like a Ninja as I buy groceries or attend meetings. I have found some things that work for me but am always looking for new pieces. For me, Evans Cycles and Cycle Surgery for the basics. My two favourite brands for my wardrobe are www.velorution.com and www.velovixen.com but I am always looking for new pieces. I would love to know what works for you and why. Happy cycling!

Wednesday 30 January 2013

Top Tips for Tops

For rides less than five miles depends entirely on where I am going - and I dress for that.  The only extras I take are a waterproof jacket and my cycling helmet. 

If I'm going for a pootle for just for the exercise I wear a sports  bra, a baselayer underneath a cycling shirt with a dress or skirt over the top, with leggings underneath.
Most of the clothes shops on the high street have suitable tops, it's just a question of finding the ones I like.  Any recommendations gratefully received!
For day rather than five mile rides I have a couple of Assos short sleeved cycling shirts with zips up the front for temperature control.  Because of this I tend to wear them the most. 

With the baselayers chosen, the type of tops will vary depending on where you are going and how warm it is.

Armwarmers are a tremendous invention as they do lift how warm you are if the temperature drops a little and they fold up into a small space when they are not needed.  When worn correctly you are not supposed to see the join!



In the very deep winter when temperatures are below 0 degrees I tend to do flat rides not too far from home on main roads that have been gritted in order to avoid cycling on ice!   Two Merino baselayers, an Assos baselayer, a longsleeved jersey under a Gore Oxygen jacket has worked perfectly for me. The Gore Oxygen is both windproof and waterproof but breathes to stop you from overheating.  Zips up the front allow me to have a thermostat and control my body temperature. I also wear a buff which is not the same as cycling in the buff!




In temperatures around 11 degrees that may go down to four degrees and is not flat I would wear the same but if there is a hill I would remove the jersey towards the bottom of it to allow for my body temperature to rise as I aim for the summit trying to keep up with these guys!

As the weather becomes warmer through the year the jacket may not be required, nor two baselayers. When temperatures are 23 degrees C and above I still wear a merino under a short-sleeved cycling shirt and keep armwarmers and a windstopper gilet on the bike along with an Assos Climatshut jacket which is also a bit of a boil-in-the-bag kind of jacket but stops you from being cold if the temperature drops dramatically, unexpectedly.  




I am always looking for tops to wear over leggings that are made of lycra or a stretchy material.  Wool is not a good fabric for this as it would become unshapely and would also hold water should it rain - although if I was doing 5 miles or less, this wouldnt be a problem.

Most of the clothes shops on the high street have suitable tops, it's just a question of finding the ones I like.  Any recommendations gratefully received!

 





Riding a Bicycle - Why would you do that?

Riding a bicycle has a secret. A big one.



 Whilst there are many things you may have been told about cycling:
  • "it's good for your health"
  • "it's economical because you don't need a travel card so it doesn't cost anything to run it (apart from food to fuel you)"
  • "it's environmentally healthy as it has no CO2 emissions"
  • "it's faster than using public transport or cars in towns and cities"
  • "blah, blah, blah, whatever"

There is something that you may not know:

It's fun.  Really big fun.  It doesn't matter how fast you go or how far you go. It's still really big fun. There is nothing quite like the freedom, the total control you have over your bicycle, where you steer, the speed, the road you choose, when you are going to stop and start.  The overwhelming effect of the wind in your hair, the air on your face, the endorphins that give you an incredible feel-good factor which literally change your mood and make you feel fantastic. Every ride no matter how long or short is an adventure. It's exciting and invigorating.  You very rarely see a grumpy cyclist!

Through cycling I have met the most incredible people, seen parts of the country in a way you just dont see unless you are on a bicycle. You become part of the scenery without being an intrusion.



                                                                   Enjoying the sunshine




 
                                                                         Silently cycling by

                                          
                   Arriving in Scotland from London (LonJoG - London to John O'Groats)



                 The bottom of the descent, Arthur's Seat, Gower Peninsular, Wales





                                                                Cyclists sailing


                                                
                                                   Along a beach on the way to Harwich



                                                   Cycling up Semnoz, Annecy in France




                                                Arriving in Bognor on a recumbent




                                                          A ride around The Hague





                                                                      A Coffee Stop



And it's not just about cycle rides.  There are so many other things to do


                                                                    


Bicycle Polo



                              

                                    Circuits at Hilllingdon Track with the Minets Cyclist





                                            Herne Hill Velodrome in South East London



Not forgetting mountain biking, time-trials, hardcourt bike polo, triathlons and all the other ways to bring a bicycle into your life.  Whichever one(s) you choose, they all have the most amazing amount of fun!



Have Bike - now what?

A little bit of bike maintenance will keep you moving.

Every day before I ride my bike I check that my tyres are pumped up well (by squeezing them to check they are hard), that both brakes work (by pushing the bike backwards and squeezing the left brake, the right one by push the bike forward and squeezing the right one) and that the chain is working (by turning the pedals).   

Cycling with insufficiently inflated tyres really makes a difference to your ride. For instance it's far less smooth and if you go into a pot hole you really feel it.  Also, pedalling needs much more effort and the lack of air can really damage the wheel itself. 

At some stage punctures will happen. Its just unavoidable. But once you have learned how to fix them you will be amazed how easy it is and how important it is.  Looking after your tyres, checking that there aren't any pieces of stones or glass in them, letting out some air and removing the bits gently with a needle then keeping them pumped up to their maximum pressure (which is embossed  on the tyre not always easy to see but is there!) will make a big difference to how frequently you have what friends call "a Visitation from the P*^*^*^ *Fairy"!!  

If you do have a visitation, stop cycling and put you and your bike on the pavement out of the way of traffic and pedestrians.    It is important to identify what caused the visitation so inspecting the tyre and the tube to find out what caused it and remove the thorn, piece of glass or stone before you fit the new tube will hopefully stop you putting another hole in a replacement tube.  You wont always find something but it is worth looking.  


When I first started cycling I was not keen to learn how to do fix it but a friend of mine knew how important it was so he showed me how to do it.  He then deflated one of my tyres and made me swap inner tubes.  Every time I made a mistake he would make me start again from the beginning!!!  It was hilarious and rather a harsh way to learn but I can now do it and here's the proof:




Rear wheel removed









                      Tube replaced, tyre reinstated and inflated, wheel back on the bike!



You won't need to learn the same was as I did but do learn how to do it.  I also learned that my hands are not strong enough to remove tyres unless they are folding tyres which are more malleable so I only buy folding tyres.

In order to fix a puncture you always need to have with you:
  • a pump
  • a set of tyre levers (to remove the tyre)
  • a spare tube (I carry 2) 
  • a puncture repair kit
  • a rag (to run around the inside of the tyre to find the culprit that caused the deflation)
  • a pair of gloves (I carry a pair of disposable ones) 
  •  
Once you have inflated the tyre as much as you can it is worth looking out for a bike shop some of whom leave a track pump outside their shop so you can inflate the tyre to the correct pressure.




                              Here is another ride I was on where there was a "Visitation"




                                                            And another one!! 


Hopefully this shows how easy they are to fix/replace - in this team of three the chap in red is inspecting the tyre looking for the cause of the puncture, the chap in yellow is looking for the hole in the inner tube and the chap in black and white is pumping air into the tube to help identify where the puncture is.  But you can do these things yourself on your own without any difficulty.  Don'f forget - I can do it so that is proof that it is not that hard!

Most bike shops do bike maintenance course, some local authorities offer them and local cycling groups and clubs can help show you the basics.





What bike?

It doesn't matter what kind of bike you have as long as it's in good working order, that it's the right size for you, it doesn't weigh a ton (an important factor in my opinion!) and you have suitable storage for its value.  

That is to say a runaround bike can be left outside, locked up to something for half a day but a more expensive bike should live inside, locked to something. Sadly bike theft is something that happens far too often.


                                                 Things have moved on a bit since these!

Finding the right bike depends not only on storage and budget but also what sort of cycling you intend to do which from my experience can change!   My introduction to cycling was with a fab group of road cyclists.  But to them it's not about what bike you have it's about the fact you have a bike.  

They allowed me to join them for pootles around town to build up my fitness and whilst I will never be as fit as them I am much fitter than I was! On top of that many of them are now very good friends.  As for the road bike, having handlebars that allow you to drop down over them really improves your aerodynamics and therefore your speed. 




Since my first road bike - and I started off on a recumbent trike but that's another story! - I now have an aluminium Marin and a Brompton.  They are all very different bikes and the one I ride depends on what I am doing and where I am going.  If I was told I could only have one bike I would keep my road bike, but hopefully I'll be allowed to have at least two others!



So once you have an idea of the sort of rides you will be doing, the best piece of advice I can give about choosing a bike is to take advice from others before making your decision.  It's so easy to think you've seen the right bike based on what it looks like but some of the parts - as in components - are better than others. Also, some brands fit you better than others depending on their frame size and shape.




                                                            Friends on their Circe Cycle


A folding bike may seem practical but one that you can leave outside a shop for twenty minutes frees up your hands and is one less thing to carry around the shop.  Folding bikes are also hard work on longer rides so you might be better on a full sized bike to keep your options open as to where you might ride. 




If you have a local bike shop nearby, pop in and have a look.  See what their fitting service is like, how long does it take, (mine took at least an hour), do they measure your sit-bones, do they seem to know what they are talking about, is there another bike shop nearby that can be recommended to you.



                                                                A Recumbenteer


Equally important is the storage and lock you buy.  No lock is thief-proof.  Having two different types (I have one stored on my bike) delays the amount of time it takes the thief to steal it.  Theft insurance is essential, often available through your home insurance. 

You are on your way!

An Autumnal day

For longer than five mile rides the wardrobe changes make things more comfortable.  The advancement in Lycra and Merino allow the body to move without restrictions, managing body temperatures and making the time on the bike about being on the bike and not about fabric malfunctions. Padded shorts, longs, threequarter lengths depend on your shape and how you feel.  I look better in 3/4 length rather than shorts but that's just me.  Cleats and SPDs or LOOK enable maximum use of pedal power.

Predetermined and pre-reccied routes mean that the ride is about the ride and not about being lost, hungry and late.  

A sunny day in August found me on a train to Brighton to meet up with a friend so that we could mosey around the seaside town and pop out to Lewes for a forty mile loop via Haywards Heath on one of their weekend routes.
 


Booking trains in advance when possible is economical and easy although battling with a bike reservation can add some stress.



A bakery stall at Brighton Station could have upset the calorie intake:calorie burn ratio for the day


                 Sahar in Lewes with her new wheels.  Too cool for school!





In Haywards Heath for Lunch at Cafe Rouge we hung up our helmets and enjoyed a lovely lunch


This sums up the day - a lovely route around West Sussex.  40 miles for the day.

Accessories for me

This can be a very expensive section!

The added extras you need for both your wardrobe and your bicycle can go on and on.  For me, starting from the top I wear a helmet.  This can be a heated-debate situation as research does not show conclusively that a helmet is a good thing to wear. Indeed in some cases it has been shown that it can cause more damage than good.   Some people feel quite strongly about this for a whole host of reasons and so I don't recommend voicing an opinion one way or another.   I don't mind what other people do.    I wear one because it's my head.





In the winter and on cooler days I wear a buff - a fabric collar rather like a neck scarf but doesn't come undone.   
 


       It was on this ride to Paris that I learned what hard work it was to cycle with a rucksack!



For long rides I also wear cycling glasses.  These are shaped to stop air and grit from going into my eyes - they are prescription and reactolite.  I need to be able to see road signs and potholes along with my watch and computer without hesitation.  Mine are from Optilabs in Croydon, Surrey who also do mail order.  

I always wear gloves. Always.  In the summer they are fingerless and in the winter Goretex with an extra pair of liners.  





Overshoes for wet or cold rides really make a difference - if you are wearing cycling shoes.  They are not 100% waterproof as eventually, in torrential rain and wet roads your feet will get wet.  But they do make a difference.

Woolen socks also help and in the winter there are a brand Sealskinz which have an internal plastic liner to stop water from getting to your toes.  Again, eventually they will get wet.  Carrying spare socks in the winter or in the wet is a great thing to do, your feet will really appreciate it!  




                             This is what I had to do before I bought my Sealskinz!



Overtrousers are also great for both cold and wet rides. It is amazing how much warmer you are.  In the deep winter days and nights I wear overtrousers all the time, over two pairs of leggings.

Moneybelt - mine is from Runners Need and it means that my most valuable possessions are on me rather than my bike.



 I am sure I will be adding to this page shortly!


Accessories for the bike

A Potentially Never Ending Page!

Lights (red at the back of the bike, white at the front)

These are paramount and there are a myriad of options available.  It is not just about seeing where you are going but about being seen by others.  In a town under street lighting there is probably less of a requirement to have laser-burning lights but you do need to be able to see potholes, rubbish, pieces of glass and all the other things that could give you a puncture or bumps and drains which are best avoided.

A dynamo light takes power from your wheel rather than batteries, but this is expensive as you need a special wheel to be built.  A top of the range option worthy of consideration though.  

Battery operated lights require batteries that work.  I keep a spare set of batteries on my bike at all times. I also have two sets of front lights and rear lights on my bike so that I dont end up with no lights.  This may be excessive but I'd rather have too many than not enough.

Unfortunately all lights need to be easily removable because if you are leaving your bicycle outside they will potentially be removed.

Cateye are popular, Exposure are top of the range, I just bought two Moon lights as I like their shape and they are very bright although they need recharging. 



Placing your lights is worth consideration - for example on the seat post is only ok if you never wear long jackets.  Staying visible is crucial.

Computer

If you like to know your mileage, calories, cadence (pedal spins per minute), heart beat or where you've been and where your going there is a computer for it.  I have a basic Cateye on my bikes that tell me the first three above although as part of a fitness drive I now have a Polar FT7 wrist watch which measures my heartbeat. 

Garmin are the number one computers for routes and stats.  They have GPS and are sophisticated computers that can practically put the kettle on!   There are also many Apps on smart phones that offer useful cycling stats but they also drain the power to your phone.  Being contactable is probably more important! 

These are options and not essential.  Lights are essential.

Water Bottle and holder

Dehydration is not good for you.  It is amazing how much water is used by the body when cycling, even moreso on cold days than warmer ones.  Making sure you have and that you drink water on your bike (replaced every day) is another essential.



Mudguards

The one at the front protects the chain from mud and debris on the road.     The one at the back protects your back from mud and debris on the road.  However, if they are not fitted correctly they can cause punctures by rubbing on the tyres and if they come off on a group ride they are extremely hazardous to the people behind you. 

Locks 

These vary in price and security but if a bike thief wants to steal your bike, eventually he/she will.  Adding protective barriers like two locks, keeping it inside, keeping an eye on it if it's on the street will all help.  Your insurance company probably have a minimum recommendation to use.

The police operate a Bike Register which they use as a reference when recovering stolen bikes.  Contact your local police force for details.  

Basic Kit

Spare inner tubes, tyre levers, a pump, a puncture repair kit, a set of allen keys, a lock (or two), a flapjack/dried fruit and nuts/snack, extra layer, disposable gloves


 A Track Pump

This means that you can make sure the pressure in your tyres is exactly what it should be (embossed on the tyres) 










Go Go Go!! Your bicycle is your Oyster!

Going for a Ride!


If you are thinking of cycling on the road it may well be worth contacting your local authority/ council who often provide free cycle training which will give you some really good pointers for cycling on the road.



Whether you are cycling to friends or with friends, on your own or commuting to work, planning the route makes things much easier.   This will help you to identify places to stop for refreshments, follow train stations if you think you might need the option not to cycle home and will be especially beneficial to help you find roads that are less busy without fast moving traffic.  If you are near NCN an (National Cycling Networks) they can be good routes to follow although their signposting can be intermittent so a map will help if there is a problem. 





Google maps, Transport for London (if you are cycling in London), and Sustrans all provide maps. Organisations like British Cycling and Cycling Touring Club (CTC) also offer guidance and knowledge along with cycling insurance. 

Going for a ride with friends, ie social cycling, is not the same as leading a ride where you would have a responsibility to the group you are leading.  This would require appropriate insurance, a route that has been researched and tested, possibly a support team and definitely a real understanding of group riding.  CTC, Sustrans and British Cycling can offer advice on leading a ride as it is not something to be taken lightly.

Finding people in your area who are putting together social rides where the pace is conversational rather than painfully pacey is a good thing to do, once you can do at least 10 miles in an hour on mainly flat roads.  I was introduced to cyclechat which has a friendly group of cycling enthusiasts as opposed to experts and elitists.  Obviously, as with all websites, dont just rush in to meet people on your own but I have met and made some very good friends and cycling buddies through cyclechat.

If you are worried about your fitness, start small and build upwards. A mile on day one, two miles on day two, three miles on day three all the way to 10 miles on day 10 then five miles on day 11 and no miles on day 12 then 10 miles on day 14.  After that as many as you like as often as you can.





Eating food as fuel will make a big difference.  Porridge for breakfast is really good, pasta with olive oil and ham and/or cheese the night before.  Unsalted peanuts and raisins are really good once you are on your ride - a handful (about six peanuts and 20 raisins after an hour) or a small piece of flapjack.  Scarily it is really easy to eat more calories than you are burning but you do need to fuel your body for the exercise.  Carbohydrates and protein are crucial. 




A lunchstop of fish or chicken or beef with some carbs a baked potato. It is worth noting that unfortunately eating more calories than you burn is not as healthy as it could be!





 





Equally if not more important is hydration which is crucial regardless of the weather. Sip some water after 45 minutes and then every 20 minutes or so thereafter.  A headache on the forehead is often a sign of dehydration.  Caffeine in coffee is dehydrating and worth avoiding. If you are tired it can give you a burst of energy but that soon burns off leaving you dehydrated.  Very occasionally I will have a decaffeinated coffee.  Dried fruit and nuts are much better as you really feel a sugar rush which spurs you on! Water is the best hydration that compliments the fruit and nuts.



Drinking water after each ride and doing some basic stretches will really help too.  Each stretch should be for at least 20 seconds if not 30.  Any stretch less than 20 seconds doesnt achieve anything.