Training

The cycling group was formed at the beginning of March 2009.

Preparation started with a fitness test for the riders on 25th March at the “Club” Gymnasium, Aberdeen, arranged by Fitnut Ltd (Health Fitness and Nutrition Specialists, Inverurie), who are providing training backup and advice for the trip).

Owing to illness/injury only four of the riders were able to attend. We understand there may still be an opportunity for Jim and Jack to do the test in the classroom at the school.

The test consisted of the following “static” measurements:

Height and weight measurement
Waist measurement
Blood pressure measurement
Resting heart rate measurement
Using watch type heart rate monitor with chest strap

Fat to muscle measurement
This used a bioelectrical body fat monitor, which was held in both hands for specified period of time.

A very low level electrical signal is sent through the body via the electrodes, which are held in each hand. The signal travels quickly through lean tissue, which has a high percentage of water and is therefore a good conductor of electricity, and more slowly through fat, as fat has a lower percentage of water and is therefore a poor conductor of electricity. The information from this signal is analysed to work out body fat percentage.

Then followed the active part:
20 minute Step test This consisted of stepping up and down on a step, in five 4-minute stages of increased step rate, with measurement of heart rate at each level.
The resulting graph is used to determine the individual’s theoretical maximum heart rate. The value gives a good indication of fitness level, and is used to establish the exercise zones based 50-60%, 60- 70%, 70-80%, & 80-90% for most effective training.

Sit-ups (crunches) How many can you do in one minute? hands flat on the floor, up to the mark each time (so no cheating).

Flex test Each individual had to sit with legs straight, against an ironing-board-shaped device. We then had to reach down the board as far as possible (same action as touching the toes) towards graduated marks. The furthest mark reached during several attempts gave our “flex” value.

The results showed we were not in too bad shape, but still just “average” according to the figures.

John excelled at the sit-ups.

I (Richard) came out the thinnest and weediest on basis of waist measurement, weight and fat content.

The plan is to re-do the test after 8 weeks to see if the training we do in the meantime is making a difference. A fairly crucial thing to establish at this stage!

The training progress will be monitored by the school culminating in a pre-ride test in October to measure hoped-for progress over the six month period of preparation for the ride.

Bikes

At present everyone is weighing up if they have a machine fit for the task (to match their body), and how they can upgrade their existing bikes, or if they need to seek a bike. As our ride is support by a kit van most of us have elected to go for lightweight racing bikes rigged for comfort. Once the various tweeks have been made to ensure a good fit the most discussed (and complained about) part of the bicycle would seem to be the saddle. Riders who plan to spend many hours in the saddle will find firm saddles most comfortable. Soft saddles allow more heat to build up, leading to irritation and sores. Getting extra tape and gel on the handlebars will help with road vibration and the right tyres and gearing will keep us rolling. Most of us are on 34T- 50T compact chainrings with a 10 speed cassette at the back. Well inflated 25-30mm slick tyres increase unwanted vibration but more importantly reduce friction from the road.

Clothing

High visibility clothing and the best helmet you can afford is essential. None of us have cycled much in heavy traffic and I think a few training rides in the Aberdeen rush hour may focus the mind for the need to use protective and preventative clothing.

Between the rider and the saddle are the cycling short or tights – and nothing else. These have a tough job dealing with sweat, bacteria, heat build up and chafing, especially on longer days. Wearing good quality Lycra bib shorts with a synthetic pad can make all the difference. A snug fit is required to keep everything in place. With age, seat pads become thin and Lycra loses its elasticity so its important to use a new-ish pair and avoid washing them with biological detergents using Napisan or an equivalent to kill all the bacteria when washing. It much more comfortable without the constriction of a waistband, which is why wearing bibs shorts or tights is recommended. 

Were asking an awful lot from  the famous cycling top. We need a garment that will keep us at the right temperature wether were speeding down a hill at 40 mph or toiling up a long climb at 3 mph. Add to this the full range of UK temperatures and a little rain and wind and you immediately see the need for a very technical garment. Unlike hillwalking when you can adjust a layering system simply, getting on and off a bike in traffic every 1/2 hour is not practical. Full length zips for rapid ventilation is important combined with fabrics which wick moisture away from the body quickly. There is a lot of choice out there and my conclusion is as always is you get what you pay for.

Other obvious but sometimes overlooked areas are gloves with good padding to deal with vibration and well fitting cycling shoes on a SPD or similar system.