It’s The Paris Countdown…

De, de, derrrrr, de…… de, de, de, de, derrrrrr! It’s the Paris Countdown!

With little over three months to go until Adam and I push off for Paris the scale of the journey we are about to undertake is starting to become very real indeed.

Training has become easier thanks to the improved weather we’ve had recently and last week I managed to ride over 50 miles for the first time since I did the London to Brighton bike ride in 2014. I ached a LOT after that, particularly in the knees, but I was glad to have done it. I decided to try and build on that so, yesterday, I got out round the rolling terrain of Kent and put another 60 miles into my legs which was incredibly satisfying as well as tiring. Kent is a wonderful county to cycle round in the springtime, the fields are awash with vibrant colours and the wildlife is just starting to venture forth as winter subsides. There is always the temptation of some amazing pubs to stop at but I pushed on through to get home in good time.

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This week, well Saturday, I am going to have a professional ‘on the bike’ fit at Pearson Cycles to make sure that I am all in the right place on my bike and maximising every single watt that I generate. I love Pearson Cycles, I’ve been going there since I was a boy, so I’m looking forward to it. It is especially important to get this done now as I have a small tour of the New Forest, the Pearson Cycles London to Brighton and the Evans Woking Ride It coming up in the next few weeks.

Obviously there is a massive reason why Adam and I are doing this and our fundraising has been going pretty well, to date we have raised over £3,200 between us but we could still do with more! Please donate if you can by following the Donate link at the top of the page

IAIN

Bike Beans & Back In The Wind

I’d planned a 40 mile ride today, I thought it would be a nice spring outing! What I got was a breezy, blustery day that made 40 miles feel like 60! It was one of those days where you have to battle into headwinds on some parts and battle to keep control of your bike in crosswinds on other parts….why do you never get tailwinds?!

Still, good to get out and get 40 miles under my belt, the distances are increasing!

IAIN

Things I Found Out On My Bike

I had a day off on Friday as I had dinner and a comedy show booked for mine and Karen’s 6th wedding anniversary so what better way to spend a lovely spring morning than to go for a ride. The fact that it was Friday was an added bonus as most people were at work and the roads were so much quieter! It dawned on me, while on my travels, that I’ve learnt quite a lot about myself while cycling as well as about cycling itself so I thought I’d jot them down here.

1. Preparation Is Key

There was a time when I would roll out of bed, struggle into the bibs and get out of the door as soon as possible in order to hit the roads whilst they were at their most quiet but I’ve realised that was a massive error on my part. I would struggle to do long distances, hills would quite often end up being walked up and I would end up feeling totally spent at the end of a ride. Recently I have changed that approach – I make sure that I get up with my son at the weekend, have a good breakfast (zero fat yoghurt, oats and fruit, made the night before), do some stretching (check out yoga poses for cyclists on Pinterest) and have a shower before getting into the bibs. The results have been remarkable really, my whole performance has improved but it is significant that the rest of the day is now not a write off after a long ride.

2. Everything Feels So Much Better When The Sun Shines

No explanation needed really, it just does. Everything becomes far less of a hassle.

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Ey Up! The Sun And The Daffs Were Out

3. Climbing Hills Is Fun

I used to dread them. My legs were weak, my lung capacity poor after years on the fags, I’d sweat at the mere sight of a slight ridge and I’d invariably end up walking while convincing myself that my bad knee (old football injury) was hurting – it wasn’t.

Now I’ve discovered a bit of a love of the hills. It’s taken a long time and a lot of dedication to building up my leg strength through squats, deadlifts, leg presses and leg raises at the gym but it is starting to pay dividends. I feel stronger going into a climb and I feel more able to control my cadence, I’ve also learnt to pace the climb rather than go too hard too soon.

On Friday I made it up Hillbury Road (Croydon) in one go, something I had never done before. It’s not a steep gradient, 1.1 mile at an average of 5.3%, but there is a nasty little left turn at the top which kicks up to the top of the road so it is a challenge. The last time I attempted it I had to stop at the bend for fear of bonking, this wasn’t a quick time but I was happy to chalk up the achievement

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The Climb Goes Left To Right, You Can See The Nasty Left Turn Near The Top

4. People Are Friendly, Some Cyclists Are Not

I will always say hello or cast a wave in the direction of a fellow cyclist, I’ll always stop if I see someone who looks like they’re having a bit of a mechanical or they’re lost but it amazes me the amount of cyclists who don’t. A lot of them seem to be so far up their own backsides that they seem to have forgotten why they got into cycling in the first place, to have fun! If you’re out and about be nice, say hello to people!

Weirdly, people not on bikes seem to be the complete opposite (bar the odd arsehole driver). I’ve had lovely conversations with dog walkers, runners and an elderly gentleman who sat next to me on a bench when I stopped for a food break. If people were all just a little bit friendlier the world would be a much better place.

5. Getting Nutrition Right Has A Dramatic Effect

I’m only now getting to a stage where I am understanding the benefit of drinking and eating at the right times. Not only that but, after a lot of trial and error, I have found products that agree with me! I’ve been through a lot of brands in the past that repeated on me, making me feel slightly sick and spoiling the ride. I gave up on gels for that very reason a while back but have since found brands that do not give me that horrible feeling. Here are my current favourite brands:

Stealth Training Mix Watermelon

Stealth Isotonic Gels Watermelon

Trek Morning Berry Flapjacks

Getting the timings of refuelling right has given me a massive performance benefit but it really does seem to be an individual thing so no general timing plan will work, you have to know your own body.

6. My Body Hates Me

“Everybody knows how much my body hates me” sang Billy Bragg in Sexuality and I’m starting to understand what he meant. Nearing 40 it is becoming increasingly difficult to determine whether the creaks and clunks are coming from my bike or my body. The battles are greater the older I get but the rewards seem to be so much more satisfying.

7. Keep Going, It’s Worth It

#outsideisfree so the hashtag goes and it is totally true. I’m lucky to live in an area with outstanding scenery, a perfect place for cycling and some amazing views if you battle up the many hills of Surrey and Kent. I feel free when cycling, it gives me a sense of achievement that I haven’t found elsewhere. Forget your Garmin and your Strava every now and again to take in the freebies around you

Enjoy your ride, wherever you go

IAIN

London Bike Show 2017

Last weekend, Adam and I took ourselves off to the London Bike Show at the ExCel to get some much needed inspiration for our training. While we were obviously most interested in the road aspect of cycling, I think we both came back with dreams of taking up mountain biking and BMX’ing too! There were some beautiful bikes on show as well as some very famous ones.

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Cervelo S5 MTN Ltd Edition – £8,499…. with a 20% discount!

It was great to see so many UK based bike manufacturers at the show, we really seem to have some talented and innovative frame builders and designers in this country.

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I fell in love with UK based Dolan’s DR1

A lot of the 2017 season bikes were on show, not least the Pinarello Dogma F10 which really blew us away with its smooth lines. It was on show in both Team Wiggins and Team Sky colours.

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A pair of Pinarello Dogma F10’s

As I mentioned earlier there were also some pretty famous bikes on show. Famous enough was the Brownlee brothers’ Rio 2016 bike….

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The Brownlees’ Rio Bike

….but then we saw this, Chris Boardman’s Lotus Olympic bike from Barcelona 1992

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We had to have a photo with this massive piece of UK cycling history

It’s amazing to think that this bike is 25 years old this year, a fantastic piece of history.

We also made it round a lot of the clothing stands, we were most taken with the Chapeau! and Fat Lad At The Back stands. Adam bought a fetching pink number at the latter while I went for a more reserved blue number (ordered online because they didn’t have my size). Our sensible purchasing was almost undone by the appearance of an Um Bongo vest however….

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They drink it in the Congo, apparently

I was most impressed with (and purchased) a multitool from Altum, a magnetic and modular system that combines the tools you need in your seat pack into one device. Very clever and I was happy to support them with a purchase.

As I said at the top of the post we could’ve quite easily come back converted into mountain bikers or BMX’ers, there some very enticing machines on show.

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With the stands, bikes and the MTB air show it was well worth a visit however I would’ve liked to see more workshop stands (tools, cleaners and components) and advice. I was looking for a new saddle and was hoping to find someone at the show that could point me in the right direction but that wasn’t possible. All said we still had a good day out and a big thanks to Peter for my Manhattan Portage drawstring bag, it has come in very handy!

IAIN

A Zwift Tour

The weather recently has been pretty horrible and that, coupled with a shortage of time, has meant that not many miles have been covered on my bike. I have a turbo trainer that lives in my shed and have been doing some HIIT workouts on it but turbo sessions are pretty dull at the best of times.

I’d heard a bit about Zwift through a colleague at work who had bought a Tacx smart trainer and signed up for the online cycling world. I’d initially discarded it as I wasn’t prepared to shell out £200 for a new smart trainer but after a bit more reading I signed up for the 7 day free trial and watched a bit of the action online. It looked fun so I decided to attempt the budget route!

I bought a Wahoo Blue SC Speed & Cadence Sensor for £49.99 to track my exertions, a Lifeline ANT+ USB Dongle for £25 and a USB Extension Cable for £2.99 off Ebay.

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The kit needed to make a trainer smart!

Fortunately my WiFi signal is decent enough that it reaches to my shed, if yours doesn’t you may need a WiFi range extender.

I found the setup incredibly easy and straightforward. Obviously I had already downloaded Zwift and signed up so that didn’t need doing and the most difficult bit was getting my pedal off, but that was only because I couldn’t find my pedal spanner!

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Excuse the mess!

I picked the London8 route for my first foray into Zwift territory as I know those roads incredibly well and I was interested to see how well they had been replicated. The maps and scenery are incredibly detailed and, although some creative licence has been taken (Box Hill is in Central London according to the Strava map and I don’t remember the Olympic road race going through the Tube) it is a lot of fun and an hour on the trainer went a lot quicker. There are different challenges within each of the maps, much like any cycling event (KOM, Sprint etc) so you can challenge yourself in different disciplines.

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One of the great sprint challenges down The Mall, London

The only major downside to the budget setup is that you have to adjust your gears and resistance manually to reflect the change in terrain, smart trainers alter resistance automatically. It took me a while to get used to that but it was soon second nature.

There is a good communication system within Zwift and downloading the Zwift app for mobile (iOS or Android) adds to the functionality as you can perform a variety of tasks from it without leaving your saddle.

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The Zwift app interface

Some maps also have left or right turn choices to make and the app helps here as well, turn left and turn right buttons appear at the top of the screen (above) so you can quickly tap which way you want to go.

One of the guys who is also doing the London to Paris ride also jumped on at the same time (you can follow friends, find out when they’re online and what map they’re on). It was easy to communicate through the text function and I was soon on his wheel as he led me out up Box Hill.

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For smart trainer users, drafting yields a real benefit

I really enjoyed my first hour on Zwift, it certainly went by quicker than a normal turbo session. I’ll definitely be back on it soon to explore some of the other maps attempt some of the challenges like ‘Ride California’.

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Nice day down by the Thames
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Excellent map detailing
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Morning Liz!
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The start of Box Hill’s torturous climb

If you are considering Zwift and and don’t already own a turbo trainer then you’d probably be better off buying a smart trainer straight off, it will be a lot easier to connect and get going. However, for those with trainers, the budget route I took is still effective and enjoyable without the extra outlay.

Feel free to add me on Zwift, Iain Sisson. See you out there

Ride on!

IAIN

A Guide To My Bike Cleaning Kit

I realise that I may be in the minority but I actually really enjoy cleaning my bike. As a kid I would spend more time in my parents’ garage taking my bike apart and cleaning it than out on the road riding it. I would delight in tinkering with the components, with the resulting finely tuned machine a result of trial an error rather than following specific You Tube videos. A trip to Pearson Cycles in Sutton would quite often occur to upgrade the handlebar grips, bottle cages, seat or pump – huge upgrades for a generally moneyless kid!

Years later I still like cleaning and tinkering with my bike but I’ve got a bit more knowledge and a bit more money to spend these days. It’s incredibly important too so I decided to write a blog post about it! From the day the first leaf drops in autumn, bikes start to pick up the grit, grime, mud and dirt that accumulates in cooler, wetter weather so a good cleaning regime is a must to keep your bike in prime working order over the winter. Here are a few products that have permanent residence in my bike shed.

Lifeline Essential Maintenance Stand

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This great little stand is only £5.99 from Wiggle and it is perfect for propping up your bike while you clean the rear elements of the bike, especially the chain and drive train.

Muc Off Bike Cleaner

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Nano technology apparently! Whatever it is this is great for shifting stubborn dirt and grime without loads of elbow grease, a must have. 1 litre retails for about £9

Muc Off Chain Cleaner Plus Attachment

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It’s really important to keep your chain free from dirt and grime and to prevent rusting of the links. This chain cleaner (plus the attachment) retails for £15. The cleaner shuts around the chain and dispenses cleaner onto the rotating brushes as the chain turns, the stand previously mentioned is perfect to complete this task! It can take a bit of getting used to but it works really well.

Muc Off Disc Brake Cleaner

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Obviously one only for those with disc brakes, this re-hydrates the brake disc pads as well as shifting dirt from them. Comes with a WD40 style ‘straw’ to allow you to get right into the disc brake. Retails for about £6 usually

Finish Line Citrus Degreaser

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No exaggeration, one of the greatest products known to man. This shifts absolutely everything and you can use it on all components. The best tenner you’ll spend, probably.

Muc Off Wet Lube & Muc Off Dry Lube

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Usually retailing for about £3.50 these are a key part of your maintenance routine. Some claim to offer multi condition lube products but most bike mechanics would recommend an individual product suited to the current conditions.

GT85 Lubricant

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Prevention is better than the cure? Heard that one before? After cleaning, a light coating of GT85 all over the bike and its components will create a film that seals out moisture, dirt and dust. You can pick up a can for a couple of quid so it’s a bit of a no brainer

Well, that’s it, my key bits of cleaning kit. Special mention go to the Muc Off Drivetrain Cleaner, the Bag o’ Rags, a set of cleaning brushes and a decent floor standing track pump all of which should also inhabit your bike cave

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Happy cleaning!

IAIN

An Update On Sponsorship 

In the time honoured tradition of post payday emails requesting sponsorship for various charity events, I sent mine out today.

It’s always a little thrill when the Just Giving notification pops up on my phone and today was no different until I realised that I had broken the £1,000 sponsorship mark. I know Adam and I are undertaking something that is quite considerable, but the generosity that my friends, colleagues and suppliers have shown towards the cause is quite overwhelming so thank you to everyone who has donated or pledged support.

With just under 6 months to go until we push off for Paris I’m hopeful that I can get to the £2,500 mark, that would mean so much to a great charity

I know Adam has started his funds drive too so we could be sitting on a very healthy joint donation pot come July

IAIN

Six Months To Go… 

Today marks 6 months till Le Grand Depart, 6 months till Adam and I saddle up and set off for Paris on our great adventure. 

I’ll be honest, I think it’s crept up on us both a little bit. With Christmas and New year in the books its time to really knuckle down, get a bit fitter and get miles into the lazy winter legs. Adam has a new bike, of which I am slightly jealous, and he’s busy reinventing his whole existence by the sounds of it. I, meanwhile, have been keeping my twice weekly gym ritual to get some strength work in but I did get out on my bike for the first time this year last weekend. It was horrible. A combination of freezing winds, residual snow, ice, fallen trees and closed roads turned my journey into a very stop start 14 miles. 

Stopping to take that photo got compacted snow in my cleats, I couldn’t clip back in and I got fed up. Hopefully the weather will be a little bit more favourable this weekend! 

I know six months is a long time but I’ve got a feeling July will be on us before we know it! Onwards and upwards! 

IAIN

A Heartbreaking Reminder

Sometimes fate has a nasty habit of giving you a reminder of the fleeting, fragile nature of human life. It cuts straight through the day to day and shocks you to the core. 

Some of you may have seen the awful accident involving a tram in Croydon this week, in which 7 people tragically lost their lives. It was a terrible event that hushed the streets of Croydon, everyone was genuinely shocked that it had happened. Then, yet again, fate intervened and brought the accident much closer to home than I cared for. The only lady to die in the accident was a parent of one of my wife’s pupils at the school where she works and she’d taught her other daughter 2 years ago. How do you begin to tell those girls that their mum isn’t coming home? How does the father cope with managing his grief process while also being responsible for the girls and their emotional wellbeing? 

The shock element of the above adds an additional factor to an already difficult situation and it is a completely different process, but it reminded me of why we’re doing what we’re doing. The difference we can make to people experiencing a seismic shift in their lives caused by unwanted and unexpected intrusions is immeasurable and the clarity provided by the events of this week has really brought that home. 

Iain

Time To Refocus

After such a strong start to my get fitter regime I have to say that the last week has been a bit ‘uphill’!

You would think that attending something so powerful as the Rainbow Trust’s 30th birthday celebration and meeting all of those wonderful people would have focussed the mind, but it would appear not!

Real life has a habit of getting in the way, doesn’t it? It gives no quarter and takes no prisoners, but all at different levels of importance. That was one of the messages that I took away from the Rainbow Trust event, how do those families carry on with the day to day grind when they have to add extraordinary care circumstances into their lives from straight out of left field?

In the past week I have had several supplier meetings plus a son with a bout of croup to deal with so I haven’t been to the gym at all (shocking)! I am promising myself that, from now, I am back on my game and re-focussing my efforts into getting fitter.

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Zac seems happier with the situation than I am!

The weather looks good for the weekend, well Sunday at least, so I should be able to get a long bike ride in.

Iain