The Fat Cycle Rider

Rollapaluza - Eastbourne 24th Feb

2012-01-18T11:16:00.000Z

I'll be there to have a go again. Join me.

2011 Summary

2012-01-01T15:17:00.003Z

2011 seems to have gone quite quickly. I’ve set plenty of goals both in advance and along the way and achieved them. Here’s a summary of my year.

January
The first day of the month saw me take on a New Years resolution of no alcohol for the year. Did I manage to stick to it? Keep reading to find out.

I started the year weighing 93kg (14st 9lb) with 30% body fat and a 39” waist.

I set myself the challenge of taking part in 3 charity bike rides for the British Heart Foundation with the aim of raising £1 per day (£365).

On 13th I took part in Rollapaluza. Two cyclists battle it out on a pair of custom rollers connected to a huge dial over a simulated 500m distance. I was rubbish but thoroughly enjoyed myself. I also met @_BLIXA_ for the first time. A thoroughly nice chap.

On 16th I went to the London Bike Show with Les, the moonwalking bear. We also met up with @amboclaire. We lusted over lots of nice bikes including my favourite of the day, a certain black and yellow Rose.

Total mileage: 338.20
Total days driven to work: 3

Me taking part in Rollapaluza

February
Bought a new set of wheels for my road bike. The rear wheel on my current set was totally worn out.

February saw me drop below 14st.

Total mileage: 441.73
Total days driven to work: 1

March
8th March was a year since I started cycling to loose weight and get fit. I weighed in at 86.6kg (13st 9lb). In a year I’d lost a staggering total of 45.2kg (7st 1lb).

Total mileage: 501.26
Total days driven to work: 1

Photo of me taken a year apart

April
April saw me take part in the 30DaysofBiking movement. For those that aren’t aware, the challenge is to ride your bike every day for the whole of the month. Although I’m an avid cyclist, getting on the bike every day, whatever the weather can still be a serious challenge. It proved to be the best month in terms of weather and I managed my highest total miles for the month at 600!

In April I treated myself to a new road bike, the Rose PRO-SL 2000, the bike I’d fell in love with back in January. I wanted a top spec bike that would keep cycling exciting and fresh for when the weather was at its best.

Total mileage: 603.39
Total days driven to work: 1

My new Rose bike

May
In May I went to the Enigma Bikes open day, just down the road from me and saw how handmade titanium and steel framed bikes are made.

May also saw the inaugural Eastbourne Cycling Festival. I took part in a Wattbike challenge and a mini time trial.

Total mileage: 518.76
Total days driven to work: 1

Me at the Eastbourne Cycling Festival

June
The beginning of the month saw me ride my first century ride. A gruelling and hilly ride but well paced. Thanks go to @jfphillips62 and @_BLIXA_ for helping me do it. A total of 108 miles that day and I was totally shattered but so glad I’d done it.

In June I took up running. At first it was to help me improve my fitness but soon afterwards it came in handy when a colleague challenged me to compete in a triathlon. Until this year I’d never done any running. I was recommended the NHS Couch to 5K programme by @me_on_average. This was very useful for beginners like me and in 9 weeks I could run 5km.

I took part in the London to Brighton Bike Ride for the second time, raising money for the British Heart Foundation.

At the end of the month I took up swimming in preparation for my first triathlon. I was a poor swimming lacking any kind of strength or technique.

Total mileage: 322.05
Total days driven to work: 3

Me at the finish of the London to Brighton Bike Ride

July
At the beginning of July I met up with fellow bloggers Matt, John, Pete and Rafe for the Pasty Ride V2.

At the end of the month I took part in the inaugural Goodwood Cycle Ride at the famous motor circuit with my family.

Total mileage: 413.83
Total days driven to work: 3

Matt, John, Pete and Rafe having a drink on the Pasty Ride V2

August
I took part in my first triathlon. A novice event consisting of 250m swim, 12.5km bike and 3km run. I came 19th out of 48 finishers.

I also took part in the 2nd annual London to Hastings charity bike ride for the BHF with my mate Phil. The route was still 70 miles, like last year, but not as hilly.

I got to ride with fellow blogger, Karen Addison. She flew 5,500 miles from Johannesburg in South Africa with her bike to ride with me.

I started doing pushups along with some of my colleagues in the office. At first I could only do 3 at once but slowly progressed. We were doing as many as we could 3 times a day.

Total mileage: 484.96
Total days driven to work: 6

Me taking part in my first triathlon

September
I took part in the second 30DaysofBiking of 2011 for the month of September. The weather was often awful and on some days I rode the bike as little as I could. My kids joined in with me and managed to complete it too.

At work, we decided to follow the hundredpushups.com programme as our current pushup level was not increasing. The programme takes you from nothing to 100 pushups in as little as six weeks.

I also joined a triathlon club, Team Bodyworks XTC, to continue receiving first class swimming coaching.

Total mileage: 470.03
Total days driven to work: 0

Me and my two boys on a bike ride

October
On the first of the month I went to the Cycle Show at the NEC in Birmingham with Les, the moonwalking bear and my eldest son.

October saw me take on Battery Hill. The single toughest hill I think I’ve ridden.

I also finished my cycle to work agreement for my first bike and took on the difficult task of choosing a winter commuting bike.

I took part in my first Parkrun thanks to @Rustydub66. Parkrun is an organisation that offers regular 5km timed runs for free. My official time was 28m37s. Very please with that. I intend to take part every couple of months or so and see if I can improve.

Total mileage: 416.18
Total days driven to work: 0

Mine and Phil's bikes just before we tackled Battery Hill

November
November saw my 33rd birthday and also ordering a new bike on the cycle to work scheme. This time I opted for a hub geared bike, the Genesis Day One Alfine. A true all weather, winter commuter.

Total mileage: 392.47
Total days driven to work: 0

My new Genesis Day One Alfine

December
After making my final run before Christmas, on Christmas Eve, I got a pain in my right leg. It only hurt if I stood on it and occasionally when walking. I made the decision to not do any further physical exercise for the final week of 2011. I’ve done some form of physical activity every single week of the year. I suppose my body really needs some sort of rest. I hope a week is enough.

I managed to go without alcohol for a whole year without any problems. During the first week in January 2011 I wanted to have a drink but it wasn’t difficult to say no to the urge. During the year, a number of people saw it as a challenge to try and offer me a drink. I don’t know what the obsession with it was but it got on my nerves.

The hundredpushups challenge is going well but is now getting really tough. I’m currently at Week 4 Day 2 and 142 pushups over five, back to back sets. It’s surprising how far you can progress.

Total mileage: 298.46
Total days driven to work: 0

Conclusion
My weight gradually dropped throughout the year and when it levelled off I started to concentrate on building upper body strength. My weight has remained fairly level since the middle of the year. It’s never gone up or down by more than a couple of kilos. I still need to shift a little weight. Probably half a stone (3kg). However, the actual weight is not my focus. Body fat is my focus and has been for a little while. My goal is 15%. I’m guessing this will take all of 2012, maybe longer. We’ll see.

I now weigh 12st 7lb (79.7kg), have 20% body fat and I have a 34” waist.

I failed to raise £365 for the British Heart Foundation. However I did manage £217 plus another £39.24 in gift aid.

I’m swimming once a week with a help from a professional coach. I’m regularly covering 2km an hour. I’m by no means a strong swimmer yet but am improving slowly.

I’m currently running 3 times a week and can now run for up to an hour. If you asked me if I could do this in a year, I’d say no.

My blog saw 7,268 visitors in 2011 with a total 24,458 pageviews.

What I’ve realised with weight loss and cycling is that whatever you see as achievable is only the tip of the iceberg. Every realistic goal I’ve set myself has been smashed so I’ve now started setting myself unrealistic goals with the hope that they will be achieved in the not too distant future.

I also found a new saying for 2011. It can be applied to almost anything you want to achieve;

The only thing stopping you is YOU!

2011 Totals

Cycling
Total rides: 469
Longest ride: 108.74 mi
Total time: 369h 11m 38s
Elevation Gain: 218,319 ft
Max Elevation Gain: 8,583 ft
Avg Speed: 14.1 mph
Max Speed: 52.5 mph
Calories burned: 327,991
Bikes owned: 4
Punctures: 9

Commuting miles: 3,648.43
Leisure miles: 1,552.38
Total mileage: 5,200.81

Total days driven to work: 19

Running
Total workouts: 61
Total time: 1d 15h 12m
Total distance: 190.55 mi
Average speed: 4.86 mph
Average pace: 12m:21s
Calories burned: 25,188

Swimming
Total sessions: 24

November's stats

2011-12-05T08:16:00.000Z

November 28th saw me don my new bib tights for the first time this winter. Apart from a couple of cold mornings in October, the weather has been warm enough for me to wear shorts up until now.

I didn't get much recreational cycling in at all in November but I'm not too disappointed as the miles to work have been good quality ones as I've been heart rate training on the bike for the whole month.

Tuesday 29th November saw me get the train most of the way home due to such strong winds. The first time in 6 months.

Count: 48 Activities
Distance: 392.43 mi
Max Distance: 9.93 mi
Time: 29:10:36 h:m:s
Elevation Gain: 13,525 ft
Max Elevation Gain: 448 ft
Avg Speed: 13.4 mph
Max Speed: 27.2 mph
Calories: 20,743 C

Week One, Day One

2011-11-24T13:41:00.007Z

I've had my new winter commuting bike, the Genesis Day One Alfine, for a week now so though I'd let you know how I'm getting on with it.

Apart from a few niggles setting it up after unboxing it, the bike has been great. The supplied double-sided SPD pedals come with a removable flat pedal cover so you can use normal shoes. The ride from the steel frame is smooth. The drive-train is silent. The gear ratios are spot on for my commute and the top gear is higher than I expected it to be. The metallic orange paint is very nice. It takes a little getting used to the gear levers as you sweep for up and click for down, which is the opposite way round to dérailleur gears.

The only negative comments I'd give is that there definitely isn't enough clearance for mudguards on the front fork with the 35c tyres that are fitted. The saddle is also a little too hard for my liking. It shouldn't be too much of a problem seeing as the single biggest distance I expect to do on this bike for the time being is 10 miles.

Training progress - two weeks in

2011-11-14T13:00:00.001Z

My training is going well although I'm feeling a little tired.

For week 1 I was supposed to run for 30 mins 2-3 times in zone 2, cycle 5 days in zone 2 and swim once with one rest day. Due to having a funeral to attend near Birmingham, I had two rest days.

For week 2 I was supposed to run for 33 mins 3 times in zone 2, cycle 5 days in zone 2 and swim once with one rest day. I managed this although I have been feeling a little more tired than normal as I'm really having to push on the bike to get into zone 2.

This week is exactly the same except for the fact I'll be running for 36m 20s each time.

How to stay motivated to cycle when you look out the window and see this

2011-11-14T12:16:00.002Z

via London Cyclist Blog by Andreas on 11/14/11

It's easy as we head into winter to lose motivation to cycle. Grey gloomy views make you think maybe I'll just take the tube or bus today. However, as someone who's given up on the bike only to come running back, I can tell you it's worth sticking to it. Here's some tips that work well for me and that should help you stay part of the cycling brotherhood and sisterhood.

Having the right gear

If water keeps splattering on your back, your feet are wet and your hands feel cold then it won't be too long before you turn your back on cycling to work. Upgrading your kit shouldn't be too painful an expense.

For the hands the Endura Strike Waterproof glove provides warmth and waterproofing. The cost is £27.95 which is nearly the same price as a week long TfL Travelcard. The Endura Strike comes in both male and female styles.

Keeping your feet dry is a little more of a challenge. DIY solutions such as a plastic bag over your socks work surprisingly well but a pair of Seal Skinz socks should also be considered, especially at the current clearance price of £17.38. If wet feet remain a persistent problem, then a pair of winter cycling shoes or overshoes should put the problem to rest for good.
Keeping the rest of your body dry and warm is a matter of grabbing a good waterproof cycling jacket and a pair of waterproof trousers. The DHB minima cycling jacket and waterproof trousers are exceptional value for money and will pack down nicely in your bag. Alternatively, you may already cycle with waterproof shorts. It's a matter of personal preference.

How to get organised for winter cycling

Winter cycling may mean a couple of tweaks to your normal cycling routine. Whereas previously you may have got away with cycling in the same kit you wear all day, in the winter you need to be ready for the changing weather. Otherwise, you'll end up arriving at work too sweaty or soaking wet. The best way to tackle this is to have a couple of layers ready. As your body temperature rises, you can lose a layer.

A change into dry clothes is another essential part of getting organised for winter. Getting these clothes into work without them getting soaked is possible using waterproof panniers, a waterproof bag or buying a waterproof cover for your bag. The Hump Cover is a popular option as it has plenty of reflective material.

Using the stats

Keeping an eye on your cycling computer is another way to stay motivated. Stats such as distance cycled and calories burnt keep the motivation high and mean you can avoid feeling bad when tucking into those hearty Christmas meals.

Consider the alternative

If all else fails then there's nothing like a quick stint on public transport to get you back on your bike. Not only is it expensive but it's also often overcrowded and slow. Give me the bike any day!
See also:

It's my birthday

2011-11-09T08:26:00.002Z

Today is my 33rd birthday.

For some people, you look back on the previous year and think to yourself, "what have I achieved in the past year?". Well as you know, I have achieved a lot.

Last November I weighed 15st 2lb 8oz. I now weigh 12st 10lb 6oz. That's a loss of 2st 6lb 2oz. My body fat has gone from 28.4% to 19.7%.

In the last 12 months I've cycled a total of 5,251 miles and I've completed my first century ride.

I've started running and swimming regularly and competed in my first triathlon.

In the last 12 months my body has changed and I'm now what society would consider 'normal'.

	Chest	Waist	Thigh	Neck
Mar '10	50"	48"	30"	18.5"
Nov '10	43"	41"	26"	15.5"
Nov '11	40.5"	35.5"	24"	15"

I'm going to have some cake today and treat myself to a nice dinner but I'll not be drinking alcohol as I gave it up on 1st January. I'm commuting 20 miles by bike today and will also go for a 5k run, so I have no reason to feel guilty later on.

Here's to the next 12 months.

Starting my winter training programme

2011-11-01T22:27:00.000Z

This week I've started a specific training schedule to improve my fitness. I've consulted with my sports coach and he's given me a schedule that we will review in six weeks time.

Having started using my heart rate monitor again recently I noticed two things. Firstly, I was regularly riding my bike in hear rate zone 1 or lower. Secondly, when running, I was regularly at the top of zone 3. Both of these are inefficient for the type of activity and I should be trying to stay in zone 2 for training.

Because it takes at least six weeks for your body to make physiological changes to heart rate training, that's why we will review my training schedule in six weeks.

So my training programme is as follows;

10 mile bicycle commute twice a day, five times a week in zone 2.
30 minutes jog in zone 2, 2-3 times a week increasing time by 10% per week.
1 hour coached swim once a week
1 long multi-zone ride per week permissible
1 total rest day per week either Saturday or Sunday

Winter commuting bike

2011-10-23T09:00:00.001+01:00

I'm looking at adding a winter commuting bike to my collection. I currently have two road bikes, one of which is a good weather bike, and a heavy mountain bike. With winter closing in I'd like something a bit more robust than my road bike with wider tyres. It also gives my commuting road bike some time off the road (I've done 4,000 miles on it and it needs some tlc).

I'm able to get a new bike on my employer's cycle to work scheme and I've been trying to narrow my choices down. I did consider a single speed at first but after having tried single speeding for a week I was well and truly fed up with it. It's often windy here by the coast and you either want to shift up all the time with a tail wind or shift down with a head wind. Single speed is not for me.

My dilemma seems to be that I want durability, quality and simplicity. I'm not sure if hub gears are the answer or not as I've no experience with them. I've narrowed my choices down to three categories; Cyclocross / Flat bar road bike / Hub geared hybrid. Whichever bike I choose would need mudguard fittings. Some of the bikes I've found come with mudguards already fitted. If I choose one of the top end bikes then I wouldn't be able to get mudgaurds or any other accessories as there is a £1100 limit. I have to buy the bike from Wheelies.co.uk as that's who my employer uses for its cycle to work scheme.

I'm a very indecisive person and like all the bike listed in one way or another. PLEASE HELP!

Giant Seek 0 2012

http://www.wheelies.co.uk/p48777/Giant-Seek-0-2012.aspx
Pros: 8 speed Alfine hub, Hollowtech II bottom bracket, Hydraulic disc brakes
Cons: colour

Giant Seek 0 2011

http://www.wheelies.co.uk/p39446/Giant-Seek-0-2011.aspx
Pros: 8 speed Alfine hub, Hollowtech II bottom bracket, Hydraulic disc brakes
Cons: Only £5 cheaper than 2012 model

Scott Sub 10 2011

http://www.wheelies.co.uk/p38330/Scott-Sub-10-2011.aspx
Pros: 8 speed Alfine hub, Hydraulic disc brakes
Cons: 37mm tires

Scott Sub 10 2012

http://www.wheelies.co.uk/p49200/Scott-Sub-10-2012.aspx
Pros: 8 speed Alfine hub, Hydraulic disc brakes, belt drive
Cons: 37mm tires, £100 more expensive than 2011 model

Specialized Sirrus Comp 2012

http://www.wheelies.co.uk/p48361/Specialized-Sirrus-Comp-2012.aspx
Pros: lightweight, SRAM X7 easy clean dérailleur and cassette, internal cables
Cons: 11-36t cassette

Moda Chord 2011

http://www.wheelies.co.uk/p41640/Moda-Chord-2011.aspx
Pros: Look awesome, carbon fork
Cons: v brakes

Ridgeback Flight 04 2011

http://www.wheelies.co.uk/p39061/Ridgeback-Flight-04-2011.aspx
Pros: Carbon fork, Alfine 8 speed hub gears, hydraulic disc brakes
Cons: External alfine chain tensioner

Charge Mixer Eight 2011

http://www.wheelies.co.uk/p40293/Charge-Mixer-Eight-2011.aspx
Pros: Alfine 8 speed hub gears, mudguards fitted, hydraulic disc brakes, Hollowtech II BB
Cons: Heavy, looks a little old fashioned

Lapierre Speed 400 2011

http://www.wheelies.co.uk/p40094/Lapierre-Speed-400-2011.aspx
Pros: Alfine 11 speed hub gears, Mechanical disc brakes, mudguards, lights
Cons: Looks a little old fashioned, 38mm tyres

Specialized Tricross Sport Disc 2012

http://www.wheelies.co.uk/p48393/Specialized-Tricross-Sport-Disc-2012.aspx
Pros: Mechanical disc brakes, internal cable routing
Cons: Triple chainset

Cannondale CAADX Tiagra 2011

http://www.wheelies.co.uk/p39589/Cannondale-CAADX-Tiagra-2011.aspx
Pros: Carbon fork
Cons: 9 speed Tiagra

Cannondale CAADX Tiagra 2012

http://www.wheelies.co.uk/p48836/Cannondale-Caadx-Tiagra-2012.aspx
Pros: Carbon fork, 10 speed Tiagra, BB30
Cons: £50 more than 2011 model

Genesis Day 01 Alfine 8 2012

http://www.wheelies.co.uk/p48069/Genesis-Day-01-Alfine-8-2012.aspx
Pros: Alfine 8 speed hub gears, mechanical disc brakes, steel frame, colour
Cons: Heavy

Genesis Croix De Fer 2012

http://www.wheelies.co.uk/p48067/Genesis-Croix-De-Fer-2012.aspx
Pros: Hollowtech II BB, mechanical disc brakes, steel frame
Cons:

Sussex surgeon calls for more help for obese

2011-10-20T13:00:00.001+01:00

10:30am Thursday 20th October 2011

A SURGEON is calling for more to be done to help people who are dangerously overweight.

Sussex weight-loss surgeon Guy Slater said the Government’s campaign to tackle obesity did not take into account those who were so seriously overweight they had reached the point of no return.

He said: “The basic idea of telling people to eat less and do more exercise is an obvious one but that is not going to help everyone.

“I am seeing people who have a serious problem and simply telling them not to eat is not the answer.

“They are the ones that need extra help and support and in some cases that may mean a gastric band operation.

“I would love to find a non-surgical treatment but sometimes it really is the only option and it can transform lives.

Mr Slater, who works at St Richard’s Hospital in Chichester and for private company Streamline Surgical, said there should also be a debate on introducing a tax on junk food.

He said: “It is not fair to increase the cost of a shopping basket at this time. But when tax was increased on a sugar based drink in the US, people drank it less.”

Watching the sunrise

2011-10-19T13:47:00.000+01:00

Riding to work this morning in near freezing conditions was of little concern to me. I was racing against the clock to see the sun rise over the horizon for the first time in many, many months.

Even when the timing is right, there's not many days when it's possible to see this due to various reasons but it's so worthwhile waiting for.

Battery Hill

2011-10-17T13:00:00.001+01:00

On Saturday I went for a leisurely ride with my mate Phil. It was incredibly cold when I set off at 7.30am but apart from my fingers being frozen my body stayed quite warm due to the showerproof jacket I was wearing. I met Phil at Hastings Pier just after 8.30am and decided it was time to take my jacket off. I was wearing a long sleeve base layer and short sleeve jersey and was warm enough.

We set off for Rye via Westfield and Brede. To get to Westfield you have to climb out of Hastings. This warmed us up a bit but as we descended into Westfield the air was ice cold and we were frozen. This repeated itself all day. Warm on the climbs and cold on the descents!

When we arrived in Rye we stopped at a cafe and had a coffee.

I suggested to change Phil's planned route back to go via Winchelsea Beach and Fairlight so we could climb the dreaded Battery Hill. Phil wasn't too enamoured about this but was persuaded in the end. When we got to Winchelsea Beach we rode onto the sea wall and stopped to admire the view. We then set off for Battery Hill.

I'd never ridden up Battery Hill before and niether had Phil. We'd both ridden down it at high speed though. How can I explain how tough it was. It was seriously tough. Probably one of the toughest two or three hills I've ever climbed. I was so glad it was a cool day as you'd over heat on a warm one. I made it to the top and Phil arrived a few minutes later. Not the sort of climb you want to do again in a hurry but I'm glad I've done it.

We then rode back and I parted company with Phil at Hastings Pier again and rode the last 14 miles home by myself. 56.48 miles for the #oct100 done.

Our bikes on the sea wall at Winchelsea Beach

The view from Winchelsea Beach

SHARE OUR ROADS!

2011-10-16T19:47:00.001+01:00

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SHARE OUR ROADS!

via Ocean Blue by Peter Martin on 10/16/11

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DIY cycling speed vest tells everyone how fast you’re biking

2011-10-14T13:23:00.000+01:00

Oct. 11, 2011 (4:03 am) By: Jennifer Bergen

If you’re not a cyclist, it’s likely you’ve been sitting in your car upset about all the bikers you have to be careful not to hit. A lot of people will honk their horns at bicyclists, thinking they’re riding too slowly, when, in fact, they’re most likely riding at the same speed as the guy honking in the car. Cycling advocate Brady Clark designed a lightweight night-cycling vest that displays the cyclist’s current speed in glowing, 7-inch-tall numbers that’s very visible to drivers.

Clark posted his step-by-step guide on how to make your own Speed Vest on Make, and begs the question of his readers whether it would make a difference if car drivers actually knew how fast a biker was going, “would they be more willing to share the road?”

Clark completed the project in a “maniac three-day push.” He used an Arduino microntroller that reads input from an “off-the-shelf bike speedometer sensor.” The sensor switches power and sends the info to numbers that are sewn onto the back of the vest and are made out of electroluminescent wire.

Though this vest was only made in three days, Clark is already thinking about Speed Vest II. Clark wants to make the Speed Vest wireless, since as it is now, when the rider dismounts, he often can forget he’s plugged into the bike, which has resulted in having to resolder the connectors a few times. He’ll also use a custom PCB design instead of the whole Arduino USB board to make the device smaller overall.

It’s really a neat little project that’s explained in so much detail on Make that it’s easy to follow along and make yourself.

#30daysofbiking summary

2011-10-03T13:01:00.016+01:00

September saw me take part in #30daysofbiking round 4. I wasn't totally convinced I could summon enough energy to make the most of it but was hoping it would be possible to match my mileage I did for round 3 back in April.

The weather in September wasn't all that great and was often wet or windy. However I rode every day.

The most impressive part of all was that my two sons, which are 7 and 11 years old also rode their bikes every day, often riding to school. Very proud of them.

Total rides: 57
Distance: 470.22 mi
Max Distance: 31.18 mi
Time: 35:35:30 h:m:s
Elevation Gain: 18,805 ft
Max Elevation Gain: 2,124 ft
Avg Speed: 13.2 mph
Max Speed: 34.9 mph
Calories: 26,198 C

Premium Rush

2011-09-20T21:08:00.001+01:00

New movie Premium Rush is set to glamorise bike messengers and fixed gear riding:

A new movie will be hitting cinemas in February of 2012 called Premium Rush. The trailer above gives plenty of the story line away. Do you think you’ll be watching?

Via road.cc and London Cyclist Blog

18 months later

2011-09-13T12:14:00.001+01:00

Today is 18 months since I started cycling. In that time I've completely changed my lifestyle. I ride to work every day. I walk most journeys under a mile. I've smashed every target I've set myself. I've ridden over 100 miles in a day. I have taken up running and can run 5k. I've taken up swimming and have taken part in a triathlon. I've realised that there is nothing you can't achieve if you try hard enough. Here's some stats from the last 18 months.

Total mileage: 7,024.62 miles
Total rides: 695
Total time: 529h 59m 00s
Average speed: 13.25 mph
Bikes owned: 3
Weight lost: 8st 4lb (52.8kg)
Inches lost from waist: 12

At times it's been tough. Incredibly tough! But it's been worth it and I wish I'd done it sooner.

Motivational speech

2011-09-10T09:00:00.000+01:00

Finding the right words

2011-09-08T13:00:00.004+01:00

I came across this song the other day and it made me think of me and my cycling/weight loss journey. The lyrics could possibly inspire others when the going gets tough.

Go the Distance
I have often dreamed, of a far off place
Where a hero's welcome, would be waiting for me
Where the crowds will cheer, when they see my face
And a voice keeps saying, this is where I'm meant to be

I'll be there someday, I can go the distance
I will find my way, if I can be strong
I know ev'ry mile, will be worth my while
When I go the distance, I'll be right where I belong

Down an unknown road, to embrace my fate
Though that road may wander, it will lead me to you
And a thousand years, would be worth the wait
It might take a lifetime, but somehow I'll see it through

And I won't look back, I can go the distance
And I'll stay on track, no, I won't accept defeat
It's an uphill slope, but I won't lose hope
Till I go the distance, and my journey is complete

But to look beyond the glory is the hardest part
For a hero's strength is measured by his heart

Like a shooting star, I will go the distance
I will search the world, I will face its harms
I don't care how far, I can go the distance
Till I find my hero's welcome, waiting in your arms

I will search the world, I will face its harms
Till I find my hero's welcome, waiting in your arms

5,500 miles

2011-09-07T13:00:00.003+01:00

A couple of weeks ago, fellow blogger, Karen Addison flew 5,500 miles from Johannesburg in South Africa with her bike to ride with me. OK, so she didn't fly over with her bike just to ride with me but we'd arranged to do this many months ago as I knew she was coming over in August. At first I'd offered to let her use one of my bikes but as she plans on moving over to the UK in the not too distant future.

Karen arrived at my house at 10am and we had a long old chat about life and cycling. We then set off for a short but hilly ride to Beachy Head. I'd planned the ride to Beachy Head as there's only one long climb and the most stunning view at the top. There's also a pub at the top so we could stop for lunch. Karen found the climb quite tough but the bonus of going up is that you get to come down. Fast!

Karen felt that she was too slow for me and I was holding her up but riding is more than just how fast you can get from A to B. If you are riding with someone it's all about the company. I ride so many miles by myself that it's great when you have someone to ride with.

Karen at the top of Beachy Head

2/3rds into the year

2011-09-06T13:00:00.003+01:00

The end of August sees us two thirds through the year already. I've also gone a full 8 months without alcohol.

Here's my stats:

August
Count: 36 Activities
Distance: 484.98 mi
Max Distance: 77.83 mi
Time: 35:00:04 h:m:s
Elevation Gain: 27,581 ft
Max Elevation Gain: 7,372 ft
Avg Speed: 13.9 mph
Max Speed: 48.9 mph
Calories: 29,747 C

The year so far
Count: 295 Activities
Distance: 3,623.71 mi
Max Distance: 108.74 mi
Time: 253:28:33 h:m:s
Elevation Gain: 159,451 ft
Max Elevation Gain: 8,583 ft
Avg Speed: 14.3 mph
Max Speed: 52.3 mph
Calories: 242,040 C

#30daysofbiking Round 4

2011-09-05T13:00:00.000+01:00

Last week I started Round 4 (September) of 30 Days of Biking. For those that don't know, the only rule for 30 Days of Biking is that you bike every day for 30 days - around the block, 20 miles to work, whatever suits you - then share your adventures online.

I took part in Round 3 back in April and even though it was a bit of a challenge on certain days, I really enjoyed it. I've managed to persuade my kids to take part in this with me and when I can't ride with them they will either be riding to school or riding around after school.

Day 1: 17.9 miles
Day 2: 18.2 miles
Day 3: 7.6 miles
Day 4: 2.6 miles

Here's a few of my rides with them from last week.

London to Hastings Bike Ride 2011

2011-08-29T22:21:00.000+01:00

On Sunday 28th August I took part in the second London to Hastings Bike Ride for the British Heart Foundation.

Last years ride was the toughest ride I'd ridden at the time and I vowed never to do it again. So why did I change my mind? We'll I knew that I would get faster, fitter and stronger after another year. The ride was a little bit of a shock as, on the day, they changed the route and increased the distance from 61 to 70 miles. After me and other riders giving feedback to the BHF, they decided to keep the ride the same 70 mile route and market it as a very tough ride.

About a week before the ride, the BHF emailed me with one of their marketing type emailed suggesting I sign up for the ride. Although I had signed up for the ride, I noticed the description of the ride mentioned towns that weren't on last years ride. After clicking the link in the email it was clear that the route had changed. No idea why.

So, yesterday I woke up at 5am got dressed into my cycling gear, had two bowls of porridge for breakfast and got my bike into the car. I drove to my friend Phil's house in Hastings where he had arranged for his friend Paul to drive us both to Crystal Palace for the start of the ride. We arrived in plenty of time for the 8am start. I got my bike out of the car and noticed how cold it was. Much colder than it was when I left the house at 5.30am.

Me at the start

Within a few minutes of getting out of the car a rider came up to me and asked if I was Toby. He said he noticed it was me because he spotted my bike. He said he'd been following my blog. I forgot to ask his name. So, if you were that rider and read this, please comment and say hi.

I'd arranged to meet Les, the moonwalking bear at the start as we'd last met back in January. 10 minutes before our start time I text him to see if he was on his way as I thought he should be there already. By 8am I text him to let him know I had to be off and couldn't wait any longer.

We lined up at the start and got a copy of the route map. Within a few moments we were off.

The route was clear that it had changed from last year. The biggest change compared to last year was that the last 25 miles were downhill or flat. I was a little disappointed. The ride was the same as last years for about 30 miles but that's when it changed.

There was one hill fairly early on that I remembered well from last year. It started of steady but suddenly ramps up to 25% just before the road junction. I remember it well because when I got off my bike last year when I could go no further my heart rate monitor said I hit max and was beeping at me. Most people were walking it. However, this year I got up it no problems at all. Most people were still walking up the last bit this year including my mate Phil.

Just before the first official rest stop I got a puncture. There was no impact and the tyre seems to be deflating slowly. I turned the bike upside down whipped the front inner tube out and replaced it with a new one. Not long after I saw the sign for the first refreshment stop. The first refreshment stop was just as ambiguously signed as last year and I pulled over to check the map. As I did so I could hear the tyre hissing. Upon inspection I had made a schoolboy error and forgotten to check the tyre for shrapnel. There was a shard of glass in the tyre. I decided to patch the tube this time even though I had another spare. Once this was fixed I went over to the pub and used the toilet before moving on. At this point Phil was really taking the mickey out of me.

The rest of the ride was fairly standard apart from Phil struggling with cramp from about half way. My calves were feeling a little tight and heavy about 40 miles in but I think that was down to lack of fluids.

Once we got to the final 10 miles, the ride followed close to the sea and changed direction to due east. The wind was a decent speed and behind us so we had good tail wind. I was managing 25 mph but Phil couldn't. I kept sprinting on in a few mile bursts and waiting for Phil to catch up. We rode together toward the finish line where our families were waiting for us.

We then rode a mile back to Phil's house where we had a nice BBQ. A great end to a proper ride.

Me and Phil at the finish

I want to be like you daddy

2011-08-27T14:32:00.000+01:00

A few weeks ago when I took part in the Goodwood Cycle Ride with my family, my youngest son Alex, who's 7, said he wanted to be like me. When I asked him what he meant, he said he wanted all the proper cycling clothing I have. As you can imagine, this made me really chuffed. I said to him that we'd have a look and see if we could find cycling gear his size.

The following day I went to my local Aldi and they had some gloves that would fit him so I got those. A week later we were in our local Sports Direct and they had a suitable cycling top. The only item I couldn't find was padded cycling shorts. After a bit of searching on the web I found that Decathlon do some. Although they deliver, my son is a little small for his age and we drove to the store at Thurrock so he could try some on. I was surprised that the 6yr size didn't fit him but the 8yr did. Glad I didn't order them online.

On a related note, Alex received a prize in the post from the British Heart Foundation after taking part in the Goodwood Ride for cycling more laps than anyone else in his age group. As you can image both he and I were chuffed!

Well, today we went for a bike ride, just me a Alex. He was dressed in his cycling outfit as was I. We went for a ride to Polegate via Shinewater Park. When we arrived in Polegate I suggested to Alex we go back via the bike shop and he said yes. He'd never normally agree to this! After looking at the bikes, including dome nice Dolan frames, we stopped at the park for a little play. We then rode back home.

Total distance for the ride was 7.65 miles.

My first triathlon

2011-08-22T13:45:00.063+01:00

Yesterday I took part in my first triathlon. I was taking part in the novice event. A 250m swim, followed by a 12.5km bike ride and then a 3km run.

It was an early start, having set my alarm for 5am. Registration was from 6.45am so I wanted to make sure I was one of the first there so I had plenty of time to get ready. Upon arrival I went and registered. I collected my goody bag and was marked with my race number on my right arm and leg. I then unpacked my bike from the boot of my car and put it together. I put my race number on my bike and another on my helmet and walked my stuff over to transition.

Transition for those that don't know is where you store your bike and running kit for the race. For 200 entrants the transition area was much smaller than I imagined. I started laying stuff out trying to visualize how I would go from swim to bike and bike to run. I also took the time to talk to my neighbour in transition.

My bike in transition

I met a couple of colleagues that were also taking part, although they were both taking part in the longer sprint distance race. One of them is a pro and has been doing triathlons for 25 years and the other is fairly new to it all and did the novice race last year.

At 7.50am there was a briefing where they explained the basics and allowed competitors to ask questions. We then walked up to the pool (which was painful on the gritty tarmac) and the swimmers for the sprint distance event lined up around the pool. It was useful to watch them but they were swimming differently to us in the novice race. They were doing 20 lengths of the pool in one lane whereas we would be doing two lengths in each of the 5 lanes. The novice swim didn't start until all of the sprint distance swimmers had finished and this was about 2h15m later. It was a long wait it didn't bother me too much.

We were starting in number order and I was one of the first in the pool as my estimated swim time was one of the longest. The marshal started us every 30 secs and it wasn't long before my turn.

A video of me swimming

It took me a while to get into a rhythm but I was steadily going through the lengths. By the time I finished the swim, I'd overtaken the two swimmers that started before me. I got out of the pool and ran the 100m or so to transition.

Me running from the swim to transition

When I arrived in transition, I wiped the dirt and grit off my feet and put my socks on and then my SPD shoes. I put my sunglasses and helmet on, followed by my number belt and grabbed the bike off the racking. This all seemed to be taking ages. I expected to be slow at this though.

I ran with my bike to the mount point and started riding. There's a short stretch before a mini roundabout. I had to slow right down as I didn't have right of way but at least I didn't have to stop. The route is a triangle and on the way out the ride is fairly flat and I had a tail wind. I was pushing hard and could feel it in my quads. They were hurting. I knew the pain would go once I warmed up. I turned left onto Shortgate Lane. This was the only real incline. I pushed up the hill but noticed my speed had dropped quite a bit. It was then I saw a cyclist behind me and decided to keep the pace up. I got to a mandatory stop and briefly put my foot down. The cyclist behind me had caught up. As I pushed on, this time down hill but with a headwind, the cyclist behind me hadn't passed. I could only guess that he didn't have enough to pass me without drafting. He soon came by though and was a good few mph quicker than me. He was one of the sprint distance competitors and was on his second lap. It wasn't long though before I had the chance to repass him, so I did. It was short lived though and he came back past a minute later. I soon arrived back at transition and dismounted before the line.

Me after the bike race

When I came to rack my bike in transition before staring my run, I noticed that one of the sprint distance competitors had put their bike the wrong way around in the rack making it difficult to put mine back and also their front wheel was right on top of my stuff.

I tried undoing the laces on my SPD shoes and almost got one of them knotted. I put my running shoes on, took my helmet off and turned my number belt around and headed out of transition for my run.

Me at the start of the run

Me looking like a pro at the end.

I was met at the finish by my wife and two kids. Others came over to congratulate me and I returned the favour to some of the other competitors. As I started walking I noticed my right hip joint was really hurting. Probably caused by the running!

I waited around until the end of the race and collected my bike and all the bits from transition. I then decided to have a massage to aid the recovery of my legs.

After that I packed my bike into the back of my car and waited for the results to be announced. I was a little disappointed that the winner for the novice event was a 15 year old. I was expecting the competition to be a little older!

I wasn't at all surprised though that my triathlete colleague finished 3rd in the sprint race. As he'd already gone home I collected his medal for him at the end.

I finished 19th out of 48 finishers. I'm happy with that.

Overall position: 19th
Total time: 50m 51s
Swim position: 36th
Swim time (inc T1): 10m 00s
Bike position: 7th
Bike time (inc T2): 23m 23s
Run position: 26th
Run time: 17m28s

The bike ride