Keeping cool training in warm weather (published 1.6.17)

With temperatures soaring in Bath lately, my training has taken on the new challenge of how to keep cool, particularly while out running in the sun.

Last week I had the opportunity to watch three of my friends compete in Ironman Lanzarote where temperatures reached the high 30s at 4pm in the afternoon, about the time they were beginning their marathon run. I was struggling to stand at the side of the road and cheer them on, so how they managed to run in those conditions was very impressive. It was a truly tough race with tough winds and searing heat sapping the energy of the athletes, but it was one that I gained some useful insight into how to prepare for hot conditions.

 

It may sound obvious, but applying plenty sun cream is important, particularly on the back of the neck which can become exposed. Also, using a cotton hat that you can soak in water and use to cool off your head is also a good tip. Reduce your pace and run in the shade if you can find any, or run earlier or later in the day when it should be cooler and more bearable.

 

While it is important to take on water while you are out running in the heat, be careful you don’t over-hydrate or you can end up feeling like you have a bloated tummy sloshing with water. You really need to take little sips regularly but not necessarily lots of additional water to keep you hydrated.

I really find acclimatising to the heat pretty tough to do. I am much more at home in the drizzle. That said, a run in the evening sun is lovely. And if you can’t run then just have a nice walk in the sun, it will do you the world of good.

Learning to ride a TT bike (first published May 17)

The mild Easter weekend weather was perfectly for pumping up the tyres and getting out on the road for a spin. Sunday morning was idyllic, sunny, bright and with little wind, so I set off early to get some ‘quiet’ road miles in. I was not disappointed. There was hardly a car around, which was ideal for me as I am currently building up confidence on my new tri-bike. This bike involves riding in a very different position to a road bike. As you ride you lean flat over the top tube with your arms outstretched in front of you, steering and changing gear using your tri bars. Essentially, you are cycling in an aerodynamic position so you ride more efficiently and ultimately go faster.  It is a fast bike, even with my less than slight frame on it, and while it has taken me a few rides to get used to it I am now happily in love with it. 

Being lower on the bike has made me think more carefully about whether cars and pedestrians can actually see me and if I can see them while riding. I am taking care to look as far ahead of me as possible particularly while passing parked cars or rounding blind bends. It is very easy to get complacent, even on a quiet country lane, and often that is when accidents happen, so while I am travelling faster I am riding more carefully than ever.

There were a few cyclists out early on the road with me and the nods and smiles shared as we passed each other spoke volumes, we were all having fun. Cycling is a lovely pastime and one that I can’t recommend enough to you all.

This week, I noticed a couple of mentions on social media of bikes being stolen locally. In one case a Deliveroo cyclist had his bike stolen while he was out delivering. He gave chase along with a passer-by, and alerted the police who happily recovered it later. The other where someone filmed a man blatantly cutting through a padlocked chain to steal a bike in Bristol. The man stole the bike and the police are now looking for it. I suspect it is like looking for a needle in a haystack, but what baffles me about this last scenario is the person filmed him but failed to challenge him or seemingly alert the police. I appreciate this person may have been afraid to approach, but I would urge you if you see someone stealing a bike then be extremely vocal, get help from other people around you and please call the police before you film and post it on social media. 

Happy cycling and keep those bikes safe

 

Bike sharing is caring (first published 17.5.17)

A new app-based bike sharing scheme is starting in Bristol – the first of its kind in the UK. The scheme offers an hour’s ride for just £1. The bikes’ built-in digital technology links to a mobile app which gives cyclists the ability to instantly unlock any of the bikes, wherever they find them.

Schemes like this are already popular in Asia and offer a more modern and convenient updating of the bike hire schemes which hit the headlines seven years ago with the arrival of Boris Bikes in London.

Hiring and sharing of stuff has proved an incredibly popular growth area in recent years. Initiatives such as Airbnb homestays and Uber have spearheaded what has become known as the ‘sharing economy’, and while it is still early days, it points to a future where we will all be far more familiar with the idea of sharing and hiring stuff and services from each other.

From a cycling perspective, the idea of sharing or short term hire offers another way to encourage people out of cars. This can only be a good thing for all of us. New car sales have been at record levels recently and our congested roads are a clear illustration of this. While councils and communities struggle over new park-and-ride schemes to help alleviate congestion, cycling needs to be part of the wider push in tackling the problem.

Make no mistake, I love my car as much as the next person, but I certainly don’t love being stuck in a traffic jam, as I increasingly find myself wherever I go. There’s a popular saying, ‘You’re not stuck in traffic, you ARE traffic’, so if we don’t like it, we all have a role to play in solving the problem.

There is also the issue of the dramatic increase in penalties for speeding. On a recent drive to a business meeting I noticed more traffic police than usual prowling the motorways and A roads. This could be indicative of a clamp down. If a clamp down on speeding is happening and lots of drivers are hit with astonishingly high penalty fines, it will be interesting to see the effect this has on driving habits and congestion, especially in the town or city environment. Drivers are already noticeably slower, especially on motorways, so extra time for journeys needs to be factored in.

And while the commute by car will probably take longer, there will still be the issue of parking. This applies as much to cyclists as it does cars. While it costs nothing to chain a bike up, there is the issues of where, and the safety of your expensive bike. A bike hire or share scheme does away with such concerns.

High Five Your Training (first published 28.4.17)

With so many friends taking part in fundraising physical challenges at the moment it feels like there is an endorphin virus going around and they have all caught the bug.  Raising money for causes we feel passionate about is both rewarding as well as mentally and physically hard work.  The BBC Mind over Matter documentary proved the immense benefits running can have for people particularly those with mental health.  

Maintaining good health in training is as much about building resilience and self-belief as it is about becoming physically strong. People telling you are strong is one thing, believing you are is another and demonstrating it in your actions confirms it.   I am now three months from my main event and I am beginning to feel the pressure of my training programme.  If I am not in the right frame of mind before a session it makes it harder.   Monday evening is a casing point; it was chilly, grey and looked like rain, I had a 2 hour run in my schedule and really did not want to pull my trainers on.  I warmed up on my indoor bike and then set off to do six laps of my local park.  By the time I had hit six miles my mood had not improved. I was running through gritted teeth, having spent the last hour telling myself I was slow and to add insult to injury the rain decided to come on.   Meanwhile, my running partner was lapping me, smiling and generally making it look easy.  I cursed myself for being so negative and dug deep for the next hour to keep my legs moving, reminding myself to smile, take it easy and just finish the session.  As I ran down the last few minutes on my watch to hit the 2 hour mark I still grimaced at my turtle like pace but I had completed my training and a high 5 celebration was in order. Progress is progress even rubbish progress.

Fear of failure can be debilitating or a powerful motivator and while I have experienced a few disappointing training days, I am determined to try and see the positives in from them.  Those tough sessions along with my inbuilt stubborn determination should stand me in good stead come race day.  Whatever your challenges are, don’t forget to celebrate the small stuff, keep positive, perspective and good luck.

Turbovember (first published 17.10.16 Bath Chron)

As many of the sportives, runs and triathlons come to a seasonal end you could be forgiven for thinking, the autumn months are now about retiring to the sofa.  Well not so, in my book it is never the end it’s always the beginning of the next new fitness goal.  Best of all you have plenty time to get into a new regime and if needs be shift a little excess weight before the calorific Christmas party season arrives. And if you are keen cyclist worried about losing valuable road time as the weather begins to turn then I may have just the initiative for you.  Turbovember is a ‘fun’ initiative that a local cyclist started five years ago.  To take part all you need is a turbo trainer, and of course a bicycle to stick on it, as well as the commitment to spend 30 mins every day during November on it.  Sounds easy? Well not necessarily as there are a couple of longer rides that you have to introduce throughout the month as well.  All the details, rules etc can be found on dragonironman.blogspot.co.uk, or pick up the detail on facebook or twitter by searching #turbovember.  It is free to register and the organiser has also got a few companies to sponsor some weekly spot prizes.  I did this last year because I really could not find the motivation to get on my turbo (admittedly it had sat more in its box than out since I bought it) and I am so glad I did join in as not only did I discover the pure, sweaty joy of the indoor trainer, I also found a whole new group of online cycling friends.

But if this does not appeal then take a look at some of the new running and fitness classes the local PT guys at Vibe Fitness have come up with.   They have something for everyone, from beginner to experienced athlete.  And if you are a keen triathlete then drop in for a chat with their head coach Paul, who qualified for the Ironman Championships in Kona this year which is an incredible feat.  But best of all if you are new to any sort of fitness then go see them, they started me on my fitness journey four years ago and I have never looked back.

@lindadonaldson1

Share your goals to achieve them

Set yourself a goal, write it down, post it somewhere visible, where you can see it on a daily basis and finally share it with other people. This, apparently, is the secret to keeping a New resolution and achieving your goals so without further a do here I go.... 

My first goal is to run the @bathhalf in March without walking any part of it and to get as close to a 2 hour finish as I can.  My effort this year I felt was poor because I was under prepared and a bit blasé about it, which meant I finished but in a rather slow 2hrs 22 mins and sadly with a hamstring injury that then lasted all season, so a tough lesson I learned there which I am not looking to repeat.

My second goal is to train consistently and stick to a plan without excuses which is not going to be hard to do since my main goal for 2016 is to complete Ironman Weymouth in September, in precisely 36 weeks time! It's a big goal. I know I have set myself some pretty tough ones in the past but I think this one is going to be the hardest yet.  For those of you unfamiliar with the event, Ironman is a long distance triathlon which involves a 3.8k swim, a 112 mile cycle finished off with running a marathon, raced in that order without a break. Now while I completed half that distance in August, doubling the mileage massively intensifies the effort and of course the training. I am admittedly nervous about the sea swim as I have not swum that far in one go or in the sea and I have never run further than a half marathon.  The bike should be my strongest area however I am still not entirely currently comfortable down in a Tri position on the bike for very long so we shall see how that pans out.  The whole event has to be complete within a strict 17 hour cut off and there are cut off times for the swim and cycle too. No pressure then!!

My final goal or resolution is I have decided to help my training by cutting out alcohol from my diet completely so that I avoid "drinking my calories" and I keep entirely focused on achieving my goals.

I am lucky that my personal trainers are also taking part in this event as well as many other people from the gym and the triathlon club I belong to, so hopefully plenty of friendly encouragement will be there on the day as well as some healthy banter and competition. But perhaps most importantly by sharing my ambitions with friends and family they will understand and support my new training regime (and not drinking one too) as well as provide motivation and morale boosts as needed.

So my friends now that I am out of closet with my goals I hope you will also share your resolutions with me. I would love to hear what is inspiring your 2016 and if you have never had a goal before, then why not make 2016 the year you do. 

 

@lindadonaldson1

No pants please we are cyclists

While I have found the cycling fraternity generally an opinionated and helpful community to be part of, on reflection it is funny how some pieces of knowledge are not so readily imparted between us.  Cyclists are more than happy to discuss the ins and outs of how to change a puncture, how to get up a hill easier, what cadence to cycle long distance etc but I have come to realise that while men are very good at imparting that to us females there is a certain piece of advice that often seems to be overlooked and it is, in my view a particularly important one, if you cycle reasonable distances.  

 

The piece of advice I am getting at is how to look after your bottom.  It is very important that you do look after it to avoid getting sore, nasty skin grazing and worse-case scenario blisters which can be so debilitating you won’t be able to sit on your saddle. 

 

So the key then is to first of all go commando – yes ladies you too.  Absolutely no pants or heaven forbid g-strings to be worn under your shorts as they cause friction which inevitably leaves you with an angry rash and eventually grazing.  Invest in a decent pair of cycling shorts with a good pad for your seat – spend as much as you can afford – I swear by DHB shorts and pay around £50 - £60 a pair.  The first few times you wear them, Vaseline the seams inside your shorts (do not wash it away) and put some cream on your bottom.  There is a lot of cream, known as ‘Chamois cream’, on the market and it can be expensive but you don’t need much and it is a good investment.  Local to home there is a new one on the market called quite simply Bum Cream by Swerve.  Developed by keen cyclist Anj Ubogu, who was fed up getting sore on long rides and having tried a few with varying degrees of effectiveness, decided to create one herself.  Find it @swervecycling.  Anj recommends you rub it into your groin area, around your bottom cheeks and your pubic bone for best effect.  The slippage the cream creates between your derriere and your shorts is what stops you getting sore and rubbed.

Finally, tell your cycling friends and if you spot someone with a knicker line then don’t be shy and share the cycling unwritten motto which is… no pants please we are cyclists.

@lindadonaldson1

This blog was first published on Total Guide to Fitness